[Kody Larsen]

Is FBG high in the am when waking? I know mine can be (stress, amount of sleep, etc.). Then it could be a wise choice. Also – a very small dose (1-2 iu) of slin also would do the trick as well… Lowering you BG prior to your cardio.

[Kody Larsen]

Short walks through the day. Get up from the desk and take a short walk. When making phone calls, take the call and go on a walk if possible. Ill often take the long way for everything! HAHA. This all adds up surprisingly through the day! In between sets, walk slowly around the gym as your resting b/w your sets (but not too much as your hindering recovery).

[Kody Larsen]

yes… Battle ropes FTW…amazing for HIIT. Also elliptical is another good option (light on the knees and you can also use your arms).

[Kody Larsen]

Great thoughts! I have concluded after my first blast that the high freq./full body of FT really burns alot of cals! With this next blast i am upping cals more than ever and just trying not to loose weight! I was trashed after my first blast, I did the same thing with the deep tissue work and felt amazing.

[Kody Larsen]

“I spent so long training in a high volume way (40+ sets per workout) that going back to such a focused program where I only have a few sets to “make it count” is very refreshing, it really changes the dynamics of a workout completely, and what your mind does. It’s do or die this way, and I love it.”

-This is literally why i switch also! I was spinning my wheels, far too many sets/reps and training sesisons were 2+ hours! All while trying to grow and I was getting nowhere!

Now I really do NEED to focus on cutting down my cardio. RN its everyday, and im averaging 15-18k steps a day (SMH! I know). I do want to keep it on rest days just fasted walks in the AM. I find the mental clarity is amazing from this, as it allows me to think about things, set up my day, and very much like meditating for me!. Also, for all other health benefits as well. I guess I really need to take a step back and really think about what I want to do here……and that is to grow.

[Kody Larsen]

@Will.i.am.Isaac How you liking the FT. Im currently running Basic T3 as well. Loving it man, Im on my 8th week right now. Are you doing any cardio on off days or even training days? I know Scott despises cardio, just curious as to what others are doing. Would love to see a sample loading day/MR day log here man!

[Kody Larsen]

Day 3 – Lower MR’s (Basic Tier 3)

I was looking forward to this session and then a little scared at the same time (haha) as I wrote it out in my log book! But we got after it, Killed it and it was an EPIC shesh.

Thighs: (Per FT set up: 2 MR)
-Hacks (with (1) rev mini red band ~20 lbs at bottom) – 3ps +(1)25 x6x4 / 3ps + (1)35 x6x4
-Extra: Belt Squat – 3.5ps x6x4/ 3.5+(1)25 x6x4

Quad: (Per FT set up: 1 MR)
-Bulgarian SS – @70 lb. KB x6x4/x6x4 (did extra set here)
*Ex stretch quads

Hams:(Per FT set up: 1 MR)
– Lying Ham curl – 150 x6x4 (had to drop on last 2 mini sets/ 140 x 6×4
– Extra: GHR @BW x 6×4
– Extra: DB Leg Curl @30lb db x6x4
*Ex stretch hams

Calves: (Per FT set up: 3 MR)
-Donkey Calf Raise (alternated foot pos. for ea. MR and stretchin b/w sets – 2pps x 3 MR
*Ex stretch calves (I started to cry lol!!!)

Bis: (Per FT set up: 1 MR. but I didnt choose forearms so ill add another set here to help bi development)
-Cable EX bar curl – @105 on stack x 2 MR
-Extra: Rope Hammer Curl – @105 on stack x 1 MR

Abs: (Per FT set up: 2 MR)
– Cable Crunch @125 on stack x6x4 / 140 6×4

**Extra MR – Back Th. – Low Pulley One Arm row – @120 on stack x6x4
*Ex. stretch lats

WOW these MR sessions will burn you out! It was 90-95 deg in the insane Iowa humidity today (AKA “air that you can where” we call it) and I went through 3 shirts, plus my sweater, and 2 towels that I had to throw on because I ran out of shirts! And this was an AM session! The cardio you can get from the MR sessions in insane! No wonder JP didnt have to do cardio in his 2016 nabba prep whilst running FT training! haha
Overall great session, today is the day after and I feel good (however it my onset tmo lol).

[Kody Larsen]

Day 2 – Upper Loading/Lower Pump (Basic Tier 3)
zig zag upper mvmts. 90 sec rest b/w ea. sets
T Bar Row (6)25lb plates+10lbs x 11
Neutral grip pull up @BW x 7
T Bar Row (6)25lb plates+15lbs x 10
Neutral grip pull up @BW x 7/5 assisted
stretch back

Flat DB Press @105’s x 8
Cable Fly @65 on stack x 11
Flat DB Press @105’s x 8
Cable Fly @65 on stack x 12
*Did extra set
Flat DB Press @90’s x 12
Cable Fly @65 on stack x 10
stretch chest

OHP @ 135 x9
Side DB Raise @30 x 11
OHP @ 135 x8
Side DB Raise @30 x 10
*Did extra set
OHP @ 125 x12
Side DB Raise @30 x 10
stretch delts

Lower Pump:
Giant Set x 3 rounds -1 min rest b/w ea. of the 3 mvmts.
-Reverse V-Squat @4ps x 20
-Lying Ham @100 on stack x 22
-Seated Calf Press x 25
-Reverse V-Squat @4ps x 20
-Lying Ham @100 on stack x 20
-Seated Calf Press x 20
-Reverse V-Squat @4ps x 22 – all out here
-Lying Ham @100 x 18, dropped to 70 on stack x +10
-Seated Calf Press x 25

Extra:
Super set: Adduct w/ Leg Ext x 2×15-30 – Did last Adduct set RP style
Delt Cell Swell – 200 reps alternating side and rear delt raises NON STOP –>PUMP IT UP!

I know I added some work in here (not in the FT outline)3. I felt as if I needed it and though I should hit the extra work. I know its most likely a mental thing (coming from v v high volume training to now a lower vol./ higher frequency/high int. style) I will need to learn and get used to this I think. I would love for others to chime in here and share their thoughts on this log and others who have dealt with the transition from high vol. training to a DC/FT approach. Just trying to get smart and grow! Would love to hear anyone’s thoughts here!

Thanks,
K

[Kody Larsen]

What training style are you currently adopting? I see you have a powerlifting past judging by your strong lifts on IG?

Cam,

Ill be honest its a cluster right now and im very much on the hunt to figure out what the hell im doing anymore. Im making the sessions linger and longer for no reason by adding in stupid volume just because I feel the need or I want to try a new mvmt. Im not having fun with my training at all it seems. Right now I do a modified P/P/L. Its more L/P/P/Off/L/Push/Off. I defiantly train for bodybuilding/hyp. anymore BUT I keep the key big lifts in there and base everything else around those. I stick to my compound mvmts. I love all the logs here and on other forums where people are creating high int. and getting after it! I see all the lower volume and I struggle with adapting to take on something like that…. there again im just unfamiliar with it as ive never trained in this fashion. I really need to re-structure my training however I honestly dont know where to start….. How many mvmts per session, sets, reps, etc….. I dont want to high-jack this thread here, but I would love some help! lol

[Kody Larsen]

hey taylor.

How are you choosing how many mvmt’s you choose per session? How have you structured it? Do you have for example a Push A & B, Pull A & B, etc… Do you have like a pool of mvmts you choose from? Just curious here as im struggling with how to set up mine.

[Kody Larsen]

Wow great start Cam. You looked awesome in 2016 when you 1st started with JP. Would love to see some insight on what you did here vs your approach now and the differences. Looking forward to the log and the knowledge to come!

[Kody Larsen]

Triv,

Whats an example of your work up sets? Im diving into a new training program (focusing on 1 heavy set, with 1 back off pump set for mostly all movements). I am coming from a very high volume approach but wasnt progressing (time for a change)….. So this is very new to me. Could you post an example of 1-2 main mvmts (lower and an upper)….listing all workup sets (sets/reps) to give me an idea of the volume leading up to the main sets?

Thanks man. Love reading this log!

-Kody