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  • Tobito
    started a topic Tobito's training log

    Tobito's training log

    Hi, I think it is about time for me to start journal here at IM after years of passive reading. I’m from Italy, have a stressful work but I'm learnig to manage stress in my life (in correlation to trainig).
    Started training at the age of 24 and I’m now 34, last couple of months been training with an upper/lower 4 day split. I was on the “male Physique template” by Mike Israetel, but in 2° block (the metabolite block) I crushed in week3, the volume/intensity was over my recovery capacity and i felt really weak. Then switching to FT training cause this lower volume system can make me recovery better at this moment.
    Season goal is to leaning out, I’m not heavy weight (66/65kgs and not tall) but I have to fight with stubborn belly fat. I’m on similar Dave Palumbo’s keto with a cheat meal ala Skipload on Sunday after wo, no cardio at all.

    This is first wo of FT training Tier I:
    Day 1-Lower load/upper pump
    Front squat 60kgx12 reps (RPE9) rest 2 mins
    Single leg ext. 30kgx12reps (fail) rest 2 mins
    Leg curls 40kgx13 reps (fail) rest 2 mins
    BB Side Squat 46kgx16 (fail) rest 2 mins
    Single leg donkey calf raises BW+25kgx 4 sets of 14 reps (rest 15” in between)
    Push-ups BW+10kgx25 reps, x25 reps
    SS
    Chest supported DB rows 15+15kgx18 reps, x15 reps
    2 Supersets (90” rest in between)
    EXTREME STRETCH PEC DB flies 15+15kgx30”
    EXTREME STRETCH BACK Doorknob
    DB rear delt raises 9+9kgx22reps
    SS
    V-Ups crunch x20reps
    EXTREME STRETCH DELT
    Hammer curls 9+9kgx22reps
    SS
    Db skullcrushers x20reps
    EXTREME STRETCH BICS AND TRIS

  • Tobito
    replied

    WEEK 6
    B2
    Preacher curls lying against an incline Bench (11-20-RP) LT 30kgx16 RP TT 34kgx11 RP
    Pinwheeler curls (10-20 SS) LT 13+13kgx12 SS TT 15+15kgx13
    45” Extreme stretching
    Donkey calf raises (10-12 ss-.) LT 32kgx11 SS TT 34kgx10
    Hip Thrust (15-30RP) LT 76kgx17 RP TT 76kgx 25 RP
    Front Squat (6-10 SS + 20 rep WM) LT 72kg x7 WM 58kgx20 TT 72kgx9 WM 58kgx23
    Extreme stretching quads
    Extreme stretching hams
    Leg raises (20-30 RP) LT 4kgx30 RP TT 6kgx24 RP
    No cardio today

    Rest day: 30 mins cardio (3 incl+ 3 kph)

    A3
    DB BP (20-30RP) LT 27+27kgx25 RP TT 29+29kgx21 RP
    DB Flies 15+15kgx 60” Extreme stretching
    BTNP ear level (15-20 RP) LT 30kgx20 RP TT 32kgx17 RP
    50” Extreme stretching
    DB skullcruscher (20-30RP) LT 13+13kgx28 RP TT 15+15kgx20 RP
    Extreme stretching
    Pullups (11-20RP) LT 25kgx13 RP TT 26kgx13 RP -
    Seal row 1 ½ reps (6-9 ss - 9-12 ss) LT 66kgx8 50kgx10 TT 68kgx6 52kgx10
    Extreme stretching


    Rest day: 20 mins power walking

    B3
    Machine curls (11-20-RP) LT 30kgx13 RP TT 30kgx16 RP
    Hammer curls (10-20 SS) LT 12+12kgx13 TT 12+12kgx13
    45” Extreme stretching
    Seated calf raises (10-12 ss-.) LT 30kgx10 TT 35kgx10
    Seated leg curls (20-30RP) LT 50kgx30 TT 60kgx20 RP
    Leg press single leg (6-10 SS + 20 rep WM) LT 60kgx8 40kgx22 TT 70kgx7 50kgx25
    35” Extreme stretching legs

    Rest day: 30 min cardio

    Leave a comment:


  • Tobito
    replied
    WEEK 4
    B2
    Preacher curls lying against an incline Bench (11-20-RP) LT26kgx14 RP TT 30kgx16 RP
    Pinwheeler curls (10-20 SS) LT 11+11kgx16 SS TT 13+13kgx12 SS
    45” Extreme stretching
    Donkey calf raises (10-12 ss-.) LT 25kgx16 SS TT 32kgx11 SS
    Hip Thrust (15-30RP) LT 70kgx24 RP TT 76kgx17 RP
    Front Squat (6-10 SS + 20 rep WM) LT 70kgx7 WM 56kgx20 TT 72kg x7 WM 58kgx20
    Extreme stretching quads
    Extreme stretching hams
    Leg raises (20-30 RP) LT 4kgx20 RP TT 4kgx30 RP
    No cardio today

    Rest day: 45 mins cardio

    A3
    DB BP (20-30RP) LT 25+25kgx22 RP TT 27+27kgx25 RP
    DB Flies 15+15kgx 45” Extreme stretching
    BTNP ear level (15-20 RP) LT 30kgx16 RP TT 30kgx20 RP
    50” Extreme stretching
    DB skullcruscher (20-30RP) LT 11+11kgx26 RP TT 13+13kgx28 RP
    Extreme stretching
    Pullups (11-20RP) LT 25kgx11 RP TT 25kgx13 RP
    Seal row 1 ½ reps (6-9 ss - 9-12 ss) LT 66kgx5 50kgx9 TT 66kgx8 50kgx10
    Extreme stretching
    20 minutes cardio on treadmill -3 speed.)

    Rest day: 20 mins power walking

    B3
    Machine curls (11-20-RP) LT 25kgx15 RP TT 30kgx13 RP
    Hammer curls (10-20 SS) LT 12+12kgx12 T 12+12kgx13
    45” Extreme stretching
    Seated calf raises (10-12 ss-.) LT 25kgx10 TT 30kgx10
    Seated leg curls (20-30RP) LT 45kgx24 RP TT 50kgx30
    Leg press single leg (6-10 SS + 20 rep WM) LT 50kgx10 WM 30kgx23 TT 60kgx8 40kgx22
    35” Extreme stretching legs

    Rest day: 30 min cardio (walking)



    Week 5
    A1
    Low Incl BP (11-15RP) LT 74kgx13 RP TT 76kgx11 RP
    DB 15+15kgx 35” Extreme stretching
    Arnold Press (20-30 RP) LT 7+7kgx23 RP TT 9+9kgx20RP
    53” Extreme stretching
    RGBP (11-20RP) LT 66kgx16 RP TT 70kgx11 RP
    35” Extreme stretching
    Broomstick pullover x25
    STOP HERE flu make me incredibly weak
    NO cardio today, I have flu not really good WO.


    B1
    Seated Db curls (11-20-RP) LT 15+15kgx14 RP TT 19+19kgx5 too big jump in weight
    BB reverse curls (10-20 SS) LT 26kgx13 TT 26kgx16
    45” Extreme stretching
    DB Standing calf raises (10-12 ss) LT 25kgx13 TT 30kgx14 RP
    Db lying ham (15-25RP) LT 17kgx21 RP TT 20kgx29 RP
    Sumo DL (6-10 SS + 20 rep WM) LT 84kgx8 WM 64kgx22 TT 88kgx8 68kgx21
    35” Extreme stretching legs

    Another workout with flu…. And lower back pain after legs training.


    A2
    Smith Low incl. chest press (11-15 RP) LT 40kgx17 RP TT 50kgx13 RP
    Seated Smith Shoulder press (11-20 RP) LT 30kgx18 RP TT 36kgx14 RP
    Smith Decl CGBP (11-20 RP) LT 45kgx16 TT 50kgx11 RP
    CG Panatta Lat pulldown (11-15 RP) LT 65kgx16 RP TT 70kgx14 RP
    Panatta machine Row 1 ½ reps (6-9 ss, 9-12 ss) LT 35kgx7 25kgx11 TT 40kgx6 30kgx9

    Leave a comment:


  • Tobito
    replied
    Week 3
    A1
    Low Incl BP (11-15RP) LT 72kgx12 RP TT 74kgx13 RP
    DB 15+15kgx 30” Extreme stretching
    Arnold Press (20-30 RP) LT 5+5kgx24 RP TT 7+7kgx23 RP
    53” Extreme stretching
    RGBP (11-20RP) LT 60kgx16 RP TT 66kgx16 RP
    35” Extreme stretching
    Broomstick pullover x25
    Chin ups (11-20RP) LT 20kgx16 RP TT 25kgx12 RP
    Meadow row 1 ½ reps (6-9 ss 9-12 ss) LT 35kgx6 30kgx9 TT 35kgx9 30kgx9
    30” Extreme stretching
    20 minutes cardio on treadmill -3 speed.)


    Rest day: 45 mins cardio on treadmill -3 speed

    Rest day: 30 mins cardio on treadmill -3 speed

    B1
    Seated Db curls (11-20-RP) LT 11+11kgx18 RP TT 15+15kgx14 RP
    BB reverse curls (10-20 SS) LT 26kgx10 TT 26kgx13
    45” Extreme stretching
    DB Standing calf raises (10-12 ss) LT 20kgx13 TT 25kgx13
    Db lying ham (15-25RP) LT 11kgx23 RP TT 17kgx21 RP
    Sumo DL (6-10 SS + 20 rep WM) LT 80kgx8 WM 60kgx21 TT 84kgx8 WM 64kgx22
    35” Extreme stretching legs
    Crunches (20-30 RP) LT 11kgx25 RP TT 13kgx30 RP
    60 mins wo+20 minutes cardio on treadmill -3 speed.)


    A2
    Smith Low incl. chest press (11-15 RP) 40kgx17 RP
    Seated Smith Shoulder press (11-20 RP) LT 30kgx14 RP TT 30kgx18 RP
    Smith Decl CGBP (11-20 RP) LT 40kgx14 RP TT 45kgx16
    CG Panatta Lat pulldown (11-15 RP) LT 60kgx17 TT 65kgx16 RP
    Panatta machine Row 1 ½ reps (6-9 ss, 9-12 ss) LT 30kgx7 20kgx11 TT 35kgx7 25kgx11

    Hard job week, less sleep but I'm beating logbook...

    Leave a comment:


  • Tobito
    replied
    WEEK 2
    B2

    Preacher curls lying against an incline Bench (11-20-RP) 26kgx14 RP
    Pinwheeler curls (10-20 SS) 11+11kgx16 SSà next 13+13kg
    40” Extreme stretching
    Donkey calf raises (10-12 ss-.) 25kgx16 SS
    Hip Thrust (15-30RP) 70kgx24 RP
    Front Squat (6-10 SS + 20 rep WM) 70kgx7 WM 56kgx20
    43” Extreme stretching quads
    40” Extreme stretching quads
    Leg raises (20-30 RP) 4kgx20 RP
    20 min cardio on treadmill -3 speed.)


    A3
    DB BP (20-30RP) 25+25kgx22 RP
    DB Flies 15+15kgx 40” Extreme stretching
    BTNP ear level (15-20 RP) 30kgx16 RP
    40” Extreme stretching
    DB skullcruscher (20-30RP) 11+11kgx26 RP
    Extreme stretching
    Pullups (11-20RP) 25kgx11 RP
    Seal row 1 ½ reps (6-9 ss - 9-12 ss) 66kgx5 50kgx9
    Extreme stretching
    20 minutes cardio on treadmill -3 speed.)


    B3
    Machine curls (11-20-RP) 25kgx15 RP
    Hammer curls (10-20 SS) 12+12kgx12
    45” Extreme stretching
    Panatta Seated calf raises (10-12 ss-.) 25kgx10
    Panatta Seated leg curls (20-30RP) 45kgx24 RP
    Horizzontal Leg press single leg (6-10 SS + 20 rep WM) 50kgx10 WM 30kgx23
    35” Extreme stretching legs

    Leave a comment:


  • Tobito
    replied
    Then I switched to a long ( I hope) DC blast. Aiming to up my lift wieghts and bulking...

    BLAST #1 DC
    Week 1
    A1
    Low Incl BP (11-15RP) 72kgx12 RP
    DB Flies 15+15kgx 30” Extreme stretching
    Arnold Press (20-30 RP) 5+5kgx24 RP
    50” Extreme stretching
    RGBP (11-20RP) 60kgx16 RPà
    45” Extreme stretching
    Chin ups (11-20RP) 20kgx16 RP
    Meadow row 1 ½ reps (9-12 ss 6-9 ss) 30kgx9 35kgx6
    30” Extreme stretching
    20 minutes cardio on treadmill -3 speed.)


    Rest day: 45 mins cardio on treadmill -3 speed

    B1
    Seated Db curls (11-20-RP) 11+11kgx18 RP
    BB reverse curls (10-20 SS) 26kgx10
    45” Extreme stretching
    DB Standing calf raises (10-12 ss-.) 20kgx13
    Db lying ham (15-25RP) 11kgx23 RP
    Sumo DL (6-10 SS + 20 rep WM) 80kgx8 WM 60kgx21
    35” Extreme stretching legs
    Crunches (20-30 RP) 11kgx25 RP
    60 mins wo+20 minutes cardio on treadmill -3 speed.)

    Rest day: 30 mins cardio


    A2
    Low incl. machine press (11-15 RP) 85kgx23 RP
    Seated Smith Shoulder press (11-20 RP) 30kgx14 RP
    Smith Decl CGBP (11-20 RP) 40kgx14 RP
    CG Panatta Lat pulldown (11-15 RP) 60kgx17
    Panatta machine Row 1 ½ reps (6-9 ss, 9-12 ss) 30kgx7 20kgx11


    Leave a comment:


  • Tobito
    replied
    INTENSIVE CRUISE #1

    Day2- TIER I- Turbo version- Fullbody MR (upper focus)
    Seal Row MR 70kgx4 (3 sets)+ 50kgx4+4+4
    DB Pullover 25kgx4 (5sets)+3
    STRETCH
    DB Fly 45° MR 15+15kgx4 (5 sets)+7
    STRETCH
    Seated DB side lat MR 11+11kgx4 (5sets)+3
    STRETCH
    RGBP 50kgx4(6 sets) heavy pump
    STRETCH
    Step ups MR 11+11kgx4 (6sets)
    STRETCH
    Seated calf DB MR 31kgx4 (5sets)+8


    Day6- TIER II- Turbo version- Fullbody MR (lower focus)
    Hack Squat MR 72kgx4 (6sets)
    Leg ext. MR 45kgx4 (5 sets)+6
    Leg curls MR 40kgx4 (5 sets)+2
    STRETCH
    Hip belt calf raises MR 40kgx4 (5 sets)+6
    STRETCH
    Pullups MR 25kgx4 (3 sets)+ 20kgx4+4+4 heavy
    STRETCH
    Flat wide press MR 60kgx (4 sets)+3 56kgx4
    STRETCH
    Seated OHP DB neutral MR 11+11kgx4 (6 sets)
    STRETCH


    Day9- TIER II- Turbo version- Fullbody MR (upper focus)
    DB Supported Row 30° MR 23+23kgx4 (6 sets)
    DB Pullover MR 27kgx4 (3 sets)+ 21kgx4+4+4
    STRETCH
    Incl .BP MR 64kgx4 (2 sets)+3 +56kgx4+4+4
    STRETCH
    Seated DB front raises MR 7+7kgx4 (5 sets) +5
    STRETCH
    CGBP MR 50kgx4 (5 sets)+2
    STRETCH
    Hammer Conc. Curls MR 7+7kgx4 (5 sets)+7
    STRETCH
    Feet elevated squat Pump sets 60kgx21
    STRETCH






    Leave a comment:


  • Tobito
    replied
    WEEK 6
    TIER III TURBO VERSION
    Day1 lower load/upper pump.
    Lower load-
    SUMO DL (rpe9) 80kgx9 Rest 120”
    PNF stretch
    Leg ext 45kgx11 (fail) Rest 120”
    PNF Stretch
    SUMO DL 80kgx10 (fail) Rest 120”
    PNF Stretch
    Leg curls standing 15kgx7 Rest 120”
    PNF stretch
    SUMO DL 80kgx6 (fail) Rest 120”
    DB side squat DC RP x3(20-30r) 11+11kgx22
    DB Standing calf raises single 5 sets 1’ rest 25kgx12

    Upper pump- supersets
    DB INcl fly prone 7+7kgx24 (3 slow+3 fast) 7+7kgx16 + 8partials
    SS
    DB OH shrugs 7+7kgx17 x15
    2 S/S 1 min rest
    EXTREME STRETCH Flies 45° 7+7kgx50”
    EXTREME STRETCH doorknob
    DB OH press standing 7+7kgx20+5 partials
    SS
    AB Reverse crunch 5kgx15
    S/S 1 min rest
    DB lat 7+7kgx 21’s
    SS
    Leg raises x20
    S/S 1 min rest
    DB rear delt 7+7kgx15+ 10 partials
    SS
    Butterfly crunch x15
    EXTREME STRETCH delt
    DB curls 7+7kgx 21’s x15 +final hold 5”
    SS
    Kickback. 7+7kgx20 x12 (3 slow+3fast)
    2 S/S 1 min rest
    EXTREME STRETCH
    Wo 60 mins

    TIER III- Day2 upper load/lower pump.
    Upper Load-
    Meadows Row on a bench 35kgx10 rest 90”
    PNF STRETCH
    Chin ups 28kgx6 (fail) rest 90”
    PNF STRETCH
    Meadows Row on a bench 35kgx8 (fail) rest 90”
    PNF STRETCH
    Chin ups 20kgx6 (fail) rest 90”
    Decl Bench Press ultra-wide grip 62kgx11 (rpe9) rest 90”
    PNF STRETCH
    DB incl-Press Fly 17+17kgx 11(fail)
    PNF STRETCH
    Decl Bench Press ultra-wide grip 62kgx8 ( (fail) rest 90”
    PNF STRETCH
    DB incl-Press Fly 17+17kgx6 (fail)
    PNF STRETCH
    Arnold press 11+11kgx5 (fail) rest 90”
    PNF STRETCH
    lat raise 11+11kgx12 (fail)
    Arnold press 7+7kgx6 (fail) rest 90”
    lat raise 7+7kgx10 (fail)

    Lower pump-
    Hip belt squat 40kgx18
    s/s
    Leg ext 30kgx15
    s/s
    Donkey calf raises BW+25kgx30
    REST 1 MINS
    Hip belt squat “drop set of death” 30kgx10+ 25kgx10 + 20kfx10
    s/s
    GHR x18
    s/s
    Donkey calf raises BW+25kgx22
    EXTREME STRETCH
    Wo 60’


    Tier III- Full body MR (upper focus)
    CG DB Supported Row MR 17+17kgx4 (5sets)+6
    DB Pullover 23kgx4 (6 sets)
    Rack chins 20kgx4 (5sets)+2
    OCCLUSION STRETCH
    DB FLY-Press MR 17+17kgx4 (5sets)+5
    Decl Press 50kgx4 (6sets)
    OCCLUSION STRETCH
    DB Front Raises MR 9+9kgx4 (5sets)+3
    Rev DB OHP 9+9kgx4 5sets)+5
    OCCLUSION STRETCH
    CGBP 50kgx4 (4 sets)+46x4+4
    OCCLUSION STRETCH
    Conc. curls MR 7+7kgx4 (5sets)+6
    Hip belt squat MR 45kgx4 (4 sets)+40kgx4+4
    OCCLUSION STRETCH
    Seated calf DB raises MR 35kgx4 (5sets)+8
    OCCLUSION STRETCH
    Wo 50


    Tier III- Full body MR (lower focus)
    Standing Squat MR 76kgx4 ( 6sets)
    Sissy squat MR 10kgx4 (5 sets)+5
    Leg curls MR 35kgx4 (5 sets)+3
    OCCLUSION STRETCH for quads and hams
    Donkey calf raises MR 40kgx4 (5 sets)+5
    Lev. Mach.Seated Calves MR 40kgx4 (5 sets)+8
    OCCLUSION STRETCH
    DB Supported Row 30° MR 21+21kgx4 (5 sets)+3
    EXTREME STRETCH 40”
    DB Incl. 30° Press MR 21+21kgx4 (5 sets)+5
    OCCLUSION STRETCH
    DB Lat. Raises MR 13+13kgx4 (3 sets)+3 +11+11kgx4+4
    OCCLUSION STRETCH
    Triceps dips MR BW+10kgx4 (6 sets)
    OCCLUSION STRETCH
    Hammer curls MR 15+15kgx4 (4 sets)+3 + 14+14kgx4
    OCCLUSION STRETCH
    Wo 60 mins

    Last week of my blast. Now it's time to rest and eat!
    Last edited by Tobito; 10-05-2018, 01:06 PM.

    Leave a comment:


  • Tobito
    replied
    WEEK 5
    TIER II TURBO VERSION
    Day1 lower load/upper pump.
    Lower load-
    Hack Squat BB (rpe9) 70kgx11 Rest 120”
    PNF stretch
    Sissy squat 15kgx13 (fail) Rest 120”
    PNF Stretch
    Hack Squat BB 70kgx9 (fail) Rest 120”
    PNF Stretch
    Leg curls 47kgx8 Rest 120”
    PNF stretch
    Adductor ankle DB DC RP x2(15-20r) 5kgx20
    DB Standing calf raises 4 sets 1’ rest 21kgx12
    Upper pump- supersets
    DB fly 11+11kgx21’s (7 full+7top+7 bott) 11+11kgx15r ( 5fast+5slow+5 fast)
    S/S
    Inverted Row BWx15+10 partials BWx21’s
    2 S/S 1 min rest
    EXTREME STRETCH Flies 30° 11+11kgx40”
    EXTREME STRETCH doorknob
    DB lat 7+7kgx20 +10 partials
    S/S
    AB weighted crunch 5kgx25
    1 min rest
    Behind the neck OHP 7+7kgx21’s (7 full+7top+7 bott)
    S/S
    AB crunch BWx18r (3 slow+3fast x3)
    EXTREME STRETCH delt
    DB curls 7+7kgx17
    SS
    OH DB Ext. 11kgx22
    EXTREME STRETCH
    Wo 50 mins

    Day2 upper load/lower pump.
    Upper Load-
    Rack SUMO Dead 80kgx10 (rpe9)rest 90”
    PNF STRETCH
    Wide Rack chins 30kgx12(fail) rest 90”
    PNF STRETCH
    Rack Sumo Dead 80kgx10 (fail) rest 90”
    PNF STRETCH
    DB Flat Press 33+33kgx9 rest 90”
    PNF STRETCH
    DB Flat Fly 17+17kgx7
    PNF STRETCH
    DB HP (accentuated stretch delt) 15+15kgx7
    PNF STRETCH
    Rear delts on bench 13+13kgx8
    Lower pump-
    Hip belt squat 35kgx15 + 5 w/5 sec negative
    s/s
    Standing Leg curls 10kgx10 +5 using 1 and ½ rep
    s/s
    Donkey calf raises BW+20kgx28+10 partials
    1 min rest
    Hip belt squat 30kgx18
    s/s
    Sissy squat BWkgx 21’s (7 full+7top+7 bott)
    s/s
    Donkey calf raises BW+20kgx25
    EXTREME STRETCH
    Wo 47 mins

    Day3- Full body MR (Upper body focus)
    Machine Row prone MR
    CG Pulldown MR
    OCCLUSION STRETCH
    Pec deck MR
    OCCLUSION STRETCH
    Cable lat raises MR
    OCCLUSION STRETCh
    Pressdown
    OCCLUSION STRETCH
    Leg press variation
    OCCLUSION STRETCH
    SeatedCalves MR
    OCCLUSION STRETCH
    Wo 35’

    Day4- Full body MR (Lower body focus)
    Hip belt squat MR 50kgx4 (3 sets)+ 40kgx4+4+4
    DB Sommersault squat MR 23kgx4 (5 set)+3
    Fetal Ham Curl MR BW+5kgx4 (3 sets)+ BWx4+4+4
    OCCLUSION STRETCH for quads 30” and hams 30”
    Donkey calf MR 35kgx4 (6 sets)
    OCCLUSION STRETCH
    DB Pullover MR 23kgx4 (4 sets)+19kgx4+4
    OCCLUSION STRETCH
    Neck press MR 46kgx4 (5sets)+2
    OCCLUSION STRETCH
    Rev DB OH Press MR 11+11kgx4 (5 sets)+3
    OCCLUSION STRETCH

    Leave a comment:


  • Tobito
    replied
    WEEK 4
    TIER II TURBO VERSION
    Day1 lower load/upper pump.
    Lower load-
    Front squat 82kgx6 (rpe9) Rest 2 mins
    PNF stretch
    Leg ext Platz 35kgx12 (failure) Rest 2mins
    PNF stretch
    Front squat 76kgx9 (fail) Rest 2mins
    PNF stretch
    leg curls 45kgx13 (fail) Rest 2mins
    PNF stretch
    Side squat DC RPx2 (15-20 rp) 56kgx16
    Donkey Calf raise single 4 sets 1’ rest 30kgx12 (2 sets) 20kgx10 (2 sets)

    Upper pump- supersets
    BW Pushups 20kgx 21’s (7 full+7top+7 bott) BWx18+ final prolonged NEG
    SS
    chest supported 30* Db row neutral 17+17kgx15 +4 partials 17+17kgx15
    2 SS rest 1 mins
    EXTREME STRETCH Flies 15+15kgx40”
    EXTREME STRETCH doorknob
    rear delt DB swing 11+11KGx14 +10 partials
    SS
    crunch x20
    1 min rest
    Standing OHP DB 11+11kgx 21’s (7 full+7top+7 bott)
    SS
    Leg raises x15
    EXTREME STRETCH delt
    Hammer curls 11+11kgx18 + final prolonged NEG
    SS
    Triceps dips BWx23+10 partials
    EXTREME STRETCH
    Wo 60 min

    Day2- upper load/lower pump.
    Upper Load-
    Seal Row 76kgx7 (rpe9) rest 90”
    PULL UPS 27KGX9 (fail) rest 90”
    Seal Row 70kgx6 (fail) rest 90”
    PNF STRETCH
    Low Incl BP 70kgx9 rest 90”
    PNF STRETCH
    DB FLY-PRESS 11+11kgx8 (fail)
    PNF STRETCH
    OHP 40kgx8
    PNF STRETCH
    Seated Db side laterals to eyes level 11+11kgx6
    PNF STRETCH
    Lower pump-
    Hip belt squat 35kgx13 + 5 w/5 sec negative
    s/s
    Leg curls 20kgx15 +10 using 1 and ½ rep
    s/s
    Donkey calf raises BW+20kgx23 +10 partials
    1 min rest
    Hip belt squat 30kgx20
    s/s
    Sissy squat BWkgx 21’s (7 full+7top+7 bott)
    s/s
    Donkey calf raises BW+20kgx15
    EXTREME STRETCH
    Wo 40 mins


    Day 3- Full body (upper body focus)
    Panatta pulley Row MR 45kgx4 (5 sets)+5reps
    Panatta pulldown inverted med-grip MR 55kgx4 (4 sets)+3 45kgx4
    OCCLUSION STRETCH
    Panatta pec deck MR 35kgx4 (6 sets)
    OCCLUSION STRETCH
    Panatta Machine OHP MR 50kgx4 (5sets)+8
    OCCLUSION STRETCH
    Rope pushdowns MR 20kgx4 (3 sets)+ 15kgx4( 3 sets)
    OCCLUSION STRETCH
    Panatta Machine curls MR 15kgx4 (5 sets)+5
    OCCLUSION STRETCH
    Panatta Frog Leg press MR 70kgx4 (6sets)
    OCCLUSION STRETCH
    Standing calf MR 50kgx4 (5 sts)+8
    OCCLUSION STRETCH
    Wo 45 mins

    Day4- Full body (Lower body focus)
    BB Hack Squat MR 66kgx4 (6 sets)
    DB sommersault squat MR 21kgx4 (5set) +5
    DB Lying Ham MR 9kgx4 (4 SETS)+7kgx4+4
    OCCLUSION STRETCH for quads 30” and hams 30”
    Single leg standing DB Calves MR 30kgx4 (5 sets)+3
    OCCLUSION STRETCH
    Rack chin MR 30kgx4 (3 sets)+ 20kgx4+4+4
    OCCLUSION STRETCH
    Low Incl. 30° Scoop Fly MR 9+9kgx4 (6 sets) perfect execution
    OCCLUSION STRETCH
    1-arm lat. Raises on a Incl. bench MR 5kgx4 (5 sets)+5
    OCCLUSION STRETCH
    Skullcrushers from floor MR 16kgx4 (5 sets) +5
    OCCLUSION STRETCH
    DB seated conc. Curls MR 11+11kgx NO
    OCCLUSION STRETCH 30”
    Crunches 10kgx4 (5sets)+6
    Wo 60’ no biceps today, I was sore from last wo.

    Leave a comment:


  • Tobito
    replied
    WEEK 3
    TIER II TURBO VERSION
    Day1 lower load/upper pump.
    Lower load-
    SUMO DL (rpe9) 80kgx9 Rest 120”
    PNF stretch
    Leg ext 40kgx9 (fail) Rest 120”
    PNF Stretch
    SUMO DL 80kgx8 (fail) Rest 120”
    PNF Stretch
    Leg curls standing 20kgx6 (half reps) Rest 120”
    PNF stretch
    Plates side squat DC RP x2(15-20r) 10+10kgx15
    Seated BB calf raises 4 sets 1’ rest 48kgx15
    Upper pump- supersets
    DB INcl fly prone 7+7kgx25 x23
    SS
    DB OH shrugs 7+7kgx17 x15
    2 S/S 1 min rest
    EXTREME STRETCH Flies 30° 11+11kgx30”
    EXTREME STRETCH doorknob
    DB OH press standing 7+7kgx18
    SS
    AB Reverse crunch x23
    S/S 1 min rest
    DB lat 7+7kgx
    SS
    Butterfly crunch x15
    EXTREME STRETCH delt
    DB curls 9+9kgx15
    SS
    Kickback. 9+9kgx15
    EXTREME STRETCH
    Wo 44 mins

    TIER II- Day2 upper load/lower pump.
    Upper Load-
    Meadows Row on a bench 30kgx10 rest 90”
    PNF STRETCH
    Chin ups 28kgx6 (fail) rest 90”
    PNF STRETCH
    Meadows Row on a bench 30kgx8 (fail) rest 90”
    PNF STRETCH
    Decl Bench Press 72kgx8 ( (fail) rest 90” no should pain
    PNF STRETCH
    DB incl-Press Fly 15+15kgx11 (fail)
    PNF STRETCH
    Military press 36kgx9 (fail) rest 60”
    PNF STRETCH
    DB Laterals from behind 7+7kgx8 (fail)
    Lower pump-
    Hip belt squat 35kgx23
    s/s
    Leg ext 20kgx20
    s/s
    Donkey calf raises BW+25kgx22
    REST 1 MINS
    Hip belt squat 35kgx15
    s/s
    GHR x18
    s/s
    Donkey calf raises BW+25kgx17
    EXTREME STRETCH
    Wo 32’


    Day3-Tier II- Full body MR (upper focus)
    Panatta CG Machine Row MR 25kgx4 ( 6 sets)
    Panatta CG Upright Pulldown MR 45kgx4 (4 sets)+ 40KGX4+4
    OCCLUSION STRETCH
    Panatta Pec deck MR 35kgx4 (6 sets)
    OCCLUSION STRETCH
    DB Front Raises MR 8+8kgx4 (6 sets)
    OCCLUSION STRETCH
    Pushdown MR 20kgx4 (6 sets)
    OCCLUSION STRETCH
    Low Cable Curls MR 40kgx4 (6 sets)
    OCCLUSION STRETCH
    Panatta Horizontal Leg press MR 100kgx4 (4 sets) + 80KGX4+4
    OCCLUSION STRETCH
    Seated calf raises MR 30kgx4 (6 sets)
    OCCLUSION STRETCH


    Day4- Tier II- Full body MR (lower focus)
    Standing Squat MR 70kgx4 (5 sets)+7
    Smith sissy squat MR 10kgx4 (4 sets)+ BWx4+4
    Leg curls MR 35kgx4 (4 sets)+ 30x4+4
    OCCLUSION STRETCH for quads 33” and hams 30”
    Donkey calf raises MR 40kgx4 (3 sets)+30kgx4+4+4
    OCCLUSION STRETCH 20kgx30” hold Weight
    DB Supported Row 30° MR 17+17kgx4 (5 sets)+6
    OCCLUSION STRETCH
    DB Incl. 30° Press MR 17+17kgx4 (5 sets)+6
    OCCLUSION STRETCH
    DB Lat. Raises MR 11+11kgx4 (5 sets)+3
    OCCLUSION STRETCH
    CGBP 50kgx4 (3 sets)+46x4+4+4
    OCCLUSION STRETCH
    Hammer curls MR 11+11kgx4 (5 sets)+2
    OCCLUSION STRETCH
    Wo 47 mins

    Leave a comment:


  • Tobito
    replied
    WEEK 2
    Wo 3.9.18
    Tier II- Day1 lower load/upper pump.
    Lower load-
    Hack Squat BB (rpe9) 70kgx8 Rest 120”
    PNF stretch
    Sissy squat 15kgx11 (fail) Rest 120”
    PNF Stretch
    Hack Squat BB 66kgx10(fail) Rest 120”
    PNF Stretch
    Leg curls 45kgx10 Rest 120”
    PNF stretch
    Adductor ankle DB DC RP x2(15-20r) 5kgx15
    DB Standing calf raises 4 sets 1’ rest 21kgx10
    Upper pump- supersets
    DB fly 11+11kgx20 x20
    SS
    Seal Row DB 11+11kgx17 x17
    2 S/S 1 min rest
    EXTREME STRETCH Flies 30° 11+11kgx40”
    EXTREME STRETCH doorknob
    DB lat 7+7kgx19 x18
    SS
    AB Reverse crunch x18 x15
    2 S/S 1 min rest
    EXTREME STRETCH delt
    DB curls 7+7kgx19
    SS
    OH DB Ext. 11kgx20
    EXTREME STRETCH
    Wo 37 mins


    Wo 4.9.18
    TIER II- Day2 upper load/lower pump.
    Upper Load-
    Rack SUMO Dead 80kgx10 vrest 90”
    PNF STRETCH
    Wide Rack chins 30kgx8 rest 90”
    PNF STRETCH
    Rack Dead 80kgx8 rest 90”
    PNF STRETCH
    DB Flat Press 31+3kgx10 rest 90”
    PNF STRETCH
    DB Flat Fly 15+15kgx11
    PNF STRETCH
    DB HP (accentuated stretch delt) 15+15kgx6
    PNF STRETCH
    Rear delts on bench 11+11kgx10
    Lower pump-
    Hip belt squat 30kgx26
    s/s
    Leg curls 20kgx20
    s/s
    Donkey calf raises BW+20kgx25
    REST 1 MINS
    Hip belt squat 30kgx19
    s/s
    Leg ext 20kgx19
    s/s
    Donkey calf raises BW+20kgx20
    EXTREME STRETCH
    Crunch butterfly DC RP (2 failure points) 20reps
    Wo 39’

    Wo 6.9.18
    Tier II- Lower MR
    Hip belt squat MR 45kgx4 (6 sets)
    Standing Squat MR 70kgx4 (5 sets)+3
    DB Sommersault squat MR 21kgx4 fail at 4 set) + 15kgx4+4
    Fetal Ham Curl MR BW4 (5 sets)+6
    OCCLUSION STRETCH for quads 30” and hams 30”
    Donkey calf MR 35kgx4 (5 sets)+8
    Single leg standing Calves MR 25kgxx4 / 5 sets)+6
    OCCLUSION STRETCH 25kgx40” hold DB
    Spider curls MR 7+7kgx4 (6 sets)
    OCCLUSION STRETCH 45”
    Wo 35’

    Wo 7.9.18
    Tier II- Upper MR
    Hernon Row MR 21+21kgx4 (5 sets)+3
    CG rack chin MR 15kgx4 (6 sets)
    DB Pullover MR 21kgx4 (5 sets)+2
    OCCLUSION STRETCH
    Wide Chest press MR 50kgx4 (6 sets) no shoulder pain
    Low.hgh DB fly MR 13+13kgx4 ( 4 sets)+ 11+11kgx4+4
    OCCLUSION STRETCH
    BB Front Raises MR 16kgx4 ( (5 sets)+5
    OH Press MR 36kgx4 (3 sets)+ 26kgx4+4+4
    OCCLUSION STRETCH
    DB Skullcrusher neutral grip MR 7+7kgx4 (5 sets)+3
    OCCLUSION STRETCH
    Crunches 10kgx4 (4 sets)+ 5kgx4+4
    Vacuum hold
    Wo 47 mins

    Leave a comment:


  • Tobito
    replied
    I'm back. Pressing movements are crashed, I had little pain on my right delt/tricep on the negative part of press mov.; then less weight and better execution technique. I hit Front squat goal weight, near to goal weight Chin up... SUMO DL is on "control mode".

    Starting a new cycle of FT.


    WEEK 1 FORTITUDE TRAINING
    Wo 28.8.18
    TIER I- Day1 lower load/upper pump.
    Lower load-
    Front squat 80kgx8 (rpe9) Rest 90?
    Leg ext Platz 35kgx9 (failure) Rest 90?
    PNF stretch
    leg curls 45kgx8 (fail) Rest 2mins
    PNF stretch
    Side squat 50kgx22 DC RP (fail)
    Donkey Calf raise single 30kg x11reps x9 reps 2 MINS rest

    Upper pump- supersets
    BW Pushups 10kgx 21?s
    SS
    chest supported row neutral 15+15kgx22
    EXTREME STRETCH Flies 15+15kgx35?
    EXTREME STRETCH doorknob
    rear delt DB swing 11+11KGx
    SS
    crunch x17
    EXTREME STRETCH delt
    Hammer curls 11+11kgx17
    SS
    Triceps dips BWx18
    EXTREME STRETCH
    Wo 33 min


    Wo 29.8.18
    TIER I- Day1 upper load/lower pump.
    Upper Load-
    Seal Row 76kgx6 rest 90?
    PULL UPS 25KGX10
    PNF STRETCH
    Low Incl 30? BP 70kgx8
    PNF STRETCH
    OHP 40kgx7
    PNF STRETCH
    Lower pump-
    Hip belt squat 30kgx25
    s/s
    Leg curls 20kgx25
    s/s
    Donkey calf raises occluded BW+20kgx20
    EXTREME STRETCH
    LEG RAISES DC RP BWx41
    Wo 25?

    WO 31.8.18
    Tier I-Lower body MR
    BB Hack Squat MR 60kgx4 (6sets)
    Sissy Squat Pump set 10kgx16r
    DB Lying Ham Pump set 5kgx20r
    OCCLUSION STRETCH for quads 30? and hams 30?
    Single leg standing Calves MR 20kgxx4 (5sets)+6
    OCCLUSION STRETCH 20kgx30? hold DB
    DB seated conc. Curls Pump set 11+11kgx15
    OCCLUSION STRETCH 30?
    Wo 30?

    Wo 1.9.18
    Tier I- Upper Body MR
    DB Supported Row 30? MR 15+15kgx4 (5sets)+7
    Inverted Row MR 20kgx4 (5sets)+2
    OCCLUSION STRETCH 25?
    Low Incl. 30? Scoop Fly MR 9+9kgx4 (6 sets)
    OCCLUSION STRETCH 40?
    Db side Laterals MR 9+9kgx4 (5 sets)+7
    OCCLUSION STRETCH 30?
    CGBP MR 50kgx4 (4 sets)+3 46kgx4
    OCCLUSION STRETCH 35?
    Crunches 10kgx4 (5sets)+2
    Vacuum holds 5 sets x max ( few secs)
    Wo 40?
    Last edited by Tobito; 09-07-2018, 01:17 PM.

    Leave a comment:


  • Tobito
    replied
    Originally posted by Tobito View Post
    I do.
    6 reps with 175x BW Decl Bench, (current 1,3)
    6 reps with 2 BW Sumo DL (current 1,35)
    6 reps with 1,25 BW Front squat (current 1)
    8 reps with 1,5kg x BW chin ups (current 1,3)
    8 reps with (at least) 0,8x BW OHP
    Now...
    7 reps with 1,39x BW Decl Bench
    8 reps with 1,56 BW Sumo DL
    8 reps with 1,2 BW Front squat
    8 reps with 1,4kg x BW chin ups
    6 reps with 0,7x BW OHP

    Pressin movements, for the moment, are little stalling... DL and Squat are always good!
    Last edited by Tobito; 06-02-2018, 11:43 AM.

    Leave a comment:


  • Tobito
    replied
    WEEK XVIII
    Busy week, then only 2 wo

    A
    SUMO DL with belt
    98kgx8
    88kgx10 with straps
    only 2 sets

    OHP 50kgx6 44kgx7
    SS rest 2 min
    SEAL ROW 78kgx6 70kgx6
    reverse hyper 4kgx10 2 sets 5kgx10 2 sets (1 min rest)
    Stretching low back

    B
    20 shoulders dislocations with broomstick Between warmups sets and working sets of press= 140r
    DECL. BENCH PRESS rest 3 mins
    88kgx8
    80x9
    only 2 sets

    W. CHINS 3 set rep goal 6-8 rest 3min
    BW+28kgx7
    Bw+19kgx9
    BW+10kgx10

    FRONT SQUAT WITH STRAPS
    78kgX6 with belt (parallel)
    62kgx15with belt
    Last edited by Tobito; 05-20-2018, 10:57 AM.

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