[Frank]

Current Physique

FC2317

[Frank]

Hello all, still been training but have not been blogging. Hit my 2nd upper day today. Felt really good. Strength felt great. Training Mon, Wed, Fri, Sat Upper/Lower split. Workout went as followed

1 Arm Eagle Row

130×9, 110×12

Arsenal Low row

2PPS+25×12, 2 PPSx12

1 arm HAmmer Strength High Row/pull down

2PPS+25×7, 2PPSx10

Extreme stretch Lats

Smith Slight Decline press

315×6, 255×12

Arsenal Incline Press

255×9, 205×9

Pec dec

190×10

Arsenal Lateral Raise Machine

90×15, 75×16 + partials to fail

Rear delt row on TBAR

25ppsx25

As stated strength felt great, shoulder and knee felt really good as well. Happy to be back hammering it. Got my work out in on a 18.5 work shift so diet was not as perfect but is as follow

2 cups Beef bone broth, 3 clementines

340 g greek yogurt with strawberries and blueberries mixed in

9 oz steak with 1 cup rice

intra work out shake 25 g protein + OJ (30g carb)

PWO meal protein shake with 1 cup rice crispy cereal with almond milk

9 oz steak with 1 cup rice

kodiak oatmeal with dark chocolate

FC2317

[Frank]

Pretty solid upperbody day today. Continue to progress and add reps on all sets. Work out is as follow.

First exercise Arsenal Inc Press machine. Actually, felt very uncomfortable on my shoulder. But hit

255×9 and a second set of 235×8

Hammer Strength seated chest press

260×8, 225×10, both sets were up 5 lbs and beat last week by 2 reps

Deadlifts on Arsenal Multi Funct. Machine. This actually felt very good in my back

3PPSx12x11

Prime Lat Pull down

4pp+25+10×8, 4ppsx9

Lat stretch

Arsenal Lateral Raise machine

70×17, 50×17

Dip[ Machine

130×17, 105×15

Overall, very good training day. Felt very good strength wise. Really good pump today as well. Diet is as follows:

1) 2 cups Bone Beef Broth, 1 cup egg whites

2) Pwo- Protein Shake +1.5 cups rice crispy cereal, 1 cup almond milk

3) 6 eggs, 2 clementines, 2 rice cakes w/pb

4) 6 oz ground beef, 1 cup rice, w/olive oil, salt,pepper

5) 8 oz steak, 8 little potatos

6) 285g greek yogurt plain/ 2/3 cup blue berries

FC2317

[Frank]

Decent leg day today. Still currently doing Rehab work to strengthen my quad post meniscus surgery

Started the session with body weight step ups to a box knee high.

2×15-20

Single leg pistol squat to a large tire.

2×6-8

Cable RDL on belt squat

50×20, 90×15

Single Leg curl

15×15, 20,12

Arsenal Multi funct machine single leg squat

0x20 10×15

Leg Ext

45×15, 30×12

Leg is dramatically getting bigger from previous 2 weeks. I believe I can start ramping the weights and lower training in another week or 2

FC2317

[Frank]

Upper day 2 felt really good. No shoulder issues today, it felt pretty comfortable getting back to heavier weights since shoulder tendonitis. But the work out went as follow;

Cybex Pull over Machine

Hole 11×16, Hole 10×15

Prime Extreme Row

3PPs+10×12, 2PPS+25+10×12

Lat Stretch

Smith Slight decline

275×11, 225×13

Arsenal Chest Fly

45×13, 30×15

Seated Lateral Machine

90×15, 75×16

Dip Press down

2×15-20

100×17, 85×17

overall felt strong. Hoping in another couple weeks ill be back to 3 PPS on the smith pressing.

FC2317

[Frank]

Hey all first leg day in about 8-10 weeks since tearing my meniscus and getting surgery, so it was pretty boring and light. Knee is definitely feeling better and more stable. Lift is as follow

Started the session with 10 rounds of 30 sec on 20 sec rest intervals on the assault bike.. Brutal…

Single leg abductor 70×15 , 90×15

Single leg kneeling ham curl Machine 15×15,10

Prime single leg extension very light 35×20,15 extremely slow and controlled. Hard squeeze at top.

Arsenal multifunctional machine single leg split squat, just machine 15,12

Standing DB curl w/ arm blaster

30×15 20×15

DB single Arm preacher curl

25×15 20×13

I will probably stick with this rehab type leg workout for about 4 weeks until my leg strength balances out, and then I can get back to hammering them hard.

Diet is as follow

1) 2 cups of Beef Bone Broth, 1.5 cup Greek yogurt

2) Intra shake. 1 cup Egg white, 1 cup OJ

3. Post workout. Protein shake, 1.5 cup rice krispy cereal, 1 cup almond milk

4) 10 oz chicken, 1 cup rice, sugar free bbq sauce, 1/4 cup sharp cheddar cheese

5) 5 hardboil eggs, salt/pepper/olive oil, 2 rice cakes with 1 serving PB

6) 10 oz steak, 1 cup mini potatos

7) 280g of Greek Yogurt with 1.5 cup blueberries.

FC2317

[Frank]

I def will try that JP. Thank you for the input!

FC2317

[Frank]

I would not do twice the squat either clare is right, put a less press

Ok thank you! I will switch that up.

FC2317

[Frank]

Hi mate

What frequency are you working on?

Is there a reason you’re using rest pause sets rather than straight sets for the lateral raises?

You’re leading both upper sessions with back work – is this a lagging area for you?

Hey man thanks for the reply. Honestly I was just following JPs exercise selection that he had in the book except I just changed the exercise not the muscle group changed. I’ve done DC for a while and I do enjoy doing RP, but I can switch it to straight sets if that is better.

FC2317

[Frank]

If you’re running full body I would probably advise running a lot less sets purely because you’re gonna be absolutely exhausted for the last few exercises and it’s not just recovering from it but you need to be able to hit each exercise and set as hard as the last. The idea behind full body is you’re able to get the body parts hit multiple times a week so frequency meaning you don’t need as many sets per exercise just need to hit what you are doing hard and then hit it again in a few days

Great, I definitely will do that. Thank you so much for the feedback

FC2317

[Frank]

JP just recommend doing 1 working set in a full body otherwise it’s pretty hard to the recovery

Ok great thank you. Will try that[/quote]

I was always just concerned about JP saying 1 set in videos but both of his books saying 2 sets

FC2317

[Frank]

JP just recommend doing 1 working set in a full body otherwise it’s pretty hard to the recovery

Ok great thank you. Will try that

FC2317

[Frank]

Physique update

FC2317

[Frank]

Thank you

FC2317

[Frank]

That’s literally it , your just super super stimulated . Not a huge amount you can do about it, but if sex drive is that high… won’t take you too long to be ready for round 2 after round 1 haha

??

FC2317