My FD/FS Routine For Review

[mward]

First let me say this will be my first run of FDFS. I experimented with PRRS after getting bored with other routines and was amazed at the strength and size I encountered in 9 short weeks. I wanted to try FDFS for a couple of weeks now. If it is half as good as PRRS I won't be disappointed.

I have been training on and off for 25 years and was always your classic ectomorph. I am 6'2" started at 145pd then and over the years have worked my way to 220 with about 11% bf at 42 yrs of age.

I have been reading and searching to get tips for my own routine and this is what I have sketched out. I understand the concepts around tempos and rep ranges but was struggling some with the number of exercises for each bodypart for the compound movements and the high rep ones. I didn't seem to find a lot around that so this was my first shot.
I would really appreciate some thoughts from the more experienced gurus on this board. I plan to start this next week as I hav taken this past week off to rest up. :-)

THanks for the guidance,
Michael
Monday - Chest, Biceps, Forearms

Exercise Tempo Set 1 Set 2
Bench Press 3/0/x 3-4 3-4
Incline Press 6/1/1 5-6 5-6
Incline DB Fly 2/4/1 7-8 7-8
Machine Press 1/0/1 30-40
Smith Incline Press 1/0/1 30-40
Cable Crossovers 1/0/1 30-40

Barbell Curl 3/0/x 3-4 3-4
Preacher Curl 6/1/1 5-6 5-6
Incline DB Curl 2/4/1 7-8 7-8
Cable Curls 1/0/1 30-40

Reverse curl 1/0/1 30-40
Hammer Curl 1/0/1 30-40


Tuesday - Legs

Exercise Tempo Set 1 Set 2
Hack Squats 3/0/x 3-4 3-4
Machine Squat 6/1/1 5-6 5-6
Leg Press 2/4/1 7-8 7-8
Lunges 1/0/1 30-40
Leg Extensions 1/0/1 30-40
Aductor/Abductor 1/0/1 30-40

Lying Leg Curl 3/0/x 3-4 3-4
SLDL 6/1/1 5-6 5-6
Single Leg Curl 2/4/1 7-8 7-8
Seated Leg Curl 1/0/1 30-40

Seated Calf Raise 1/0/1 30-40
Machine Calf Press 1/0/1 30/40


Thursday - Shoulders, Tris

Exercise Tempo Set 1 Set 2
WG Upright Row 3/0/x 3-4 3-4
Smith Press 6/1/1 5-6 5-6
DB Press 2/4/1 7-8 7-8
Side Lateral 1/0/1 30-40
Front Lateral 1/0/1 30-40
Rear Lateral 1/0/1 30-40

CG Bench Press 3/0/x 3-4 3-4
Nose Breakers 6/1/1 5-6 5-6
V Bar Pushdowns 2/4/1 7-8 7-8
Over Head DB Press 1/0/1 30-40
Kickbacks 1/0/1 30-40


Friday - Back, Traps

Exercise Tempo Set 1 Set 2
Wide Grip Row 3/0/x 3-4 3-4
Rvrs Grip Lat Plldwn 6/1/1 5-6 5-6
Pullovers 2/4/1 7-8 7-8
Seated Row 1/0/1 30-40
Wide Grip Plldwn 1/0/1 30-40
Machine Rows 1/0/1 30-40

Bar Shrugs 3/0/x 3-4 3-4
Machine Shrugs 6/1/1 5-6 5-6
DB Shrugs 2/4/1 7-8 7-8
Machine Shrugs 1/0/1 30-40

[The One]

Looks like you have done a reasonable job of creating a solid FDFS workout for youself.

[mward]

Thank you sir. I am open to any suggestions y'all may have as I am just a newbie but eager to learn.

I must say that after 2 days of FDFS I can see why that 3rd day needs to be a rest day...WOW!!!!!

Awesome stuff!!!!

[downbutnotout]

It for sure is an assault on your CNS, one which you don't really ever get over, your body never really adapts to FD/FS, it seems to remain "confused". Thus, some of us experience DOMS. It's odd.
BTW I am the only woman to have tried it, and when I'm doing it I do it 2 weeks in a row. Talk about TIRED! By 2 or 3 pm after a morning FD/FS work out my eyes are closing.
Good luck

[mward]

you are so right. Each workout is a real beatdown. I can see where rest and nutrition is paramount to survive this assault. I definitely won't run this longer than 2 weeks. I am happy to say that I have gained 3 pounds since Monday though!! Can't wait to see where I end up by next Friday

[downbutnotout]

Feb 10, 2011 19:37:15 GMT -5 mward said:

you are so right. Each workout is a real beatdown. I can see where rest and nutrition is paramount to survive this assault. I definitely won't run this longer than 2 weeks. I am happy to say that I have gained 3 pounds since Monday though!! Can't wait to see where I end up by next Friday

Definitely, you might want to add a couple hours to your regular sleep. If you're not a "sleeper" by nature try some natural sleep aids first, then if those don't work see your dr. When I do FD/FS I need about 10 hours every night. Don't do 2 weeks as a newbie to it, stick to just one. Only reason I do 2 is cuz I'm kind of a physiological anomaly that Eric understands, plus as a woman I can withstand more pain than a man LOL! I'm not at all surprised you've gained that much in so short a time. Not at all. Go on other forums after you've done FD/FS for 6 months and tell them about the 30 lbs of natty muscle you've gained and you'll get FLAMED off horribly. Not a single person on another board believed me when I told them of the gains it was giving me, into the stratosphere, people who used to be nice to me became just downright MEAN. They said, only guys like Kai Greene could gain that much on a template, etc etc and you're lying show us pictures, etc but at the time my camera wasn't working and I didn't have a cell so it probably seemed to them that I WAS lying, but Eric and my family knew the truth. So word to the wise, if you do gain a whole big bunch, keep it to yourself on other boards, although as a man they'd probably be nicer to you. As a woman I get a lot of bad responses from bullying men.

[downbutnotout]

Hey mward I hope your FD/FS is going well! I bet you're too tired to type! I know when I come home from the gym after an FD/FS I don't want to talk to or write to anybody I just want to CHOW! Then take a nap!

[The One]

Feb 15, 2011 9:34:05 GMT -5 downbutnotout said:

Hey mward I hope your FD/FS is going well! I bet you're too tired to type! I know when I come home from the gym after an FD/FS I don't want to talk to or write to anybody I just want to CHOW! Then take a nap!

---and curse her trainer!

[downbutnotout]

Feb 15, 2011 16:31:22 GMT -5 The One said:

Feb 15, 2011 9:34:05 GMT -5 downbutnotout said:

Hey mward I hope your FD/FS is going well! I bet you're too tired to type! I know when I come home from the gym after an FD/FS I don't want to talk to or write to anybody I just want to CHOW! Then take a nap!

---and curse her trainer!

lol yeah, the next few days I sure do!

[mward]

I have to say it is going pretty dang good. I am up 4 pounds in 7 days!!!
I am spent though. Focusing on nutrition and rest as much as I am the training. This week is definitely better than last week but I can tell I am needing those off days to recharge.
Definitely learning a lot and have already tweaked my routine a little to fit better. I will repost the changes after this week with my final results.
I see what people mean when they say they actually see their body change from one week to the next. Amazing. Hard to believe I am making these gains naturally. After a nine week PRRS run and a 2 week FDFS run my gains will hopefully be upwards of 12 pounds. 6 pounds from the PRRS run and 4 so far from FDFS.

I have not been this motivated in years!

[The One]

Feb 15, 2011 19:18:56 GMT -5 mward said:

I have to say it is going pretty dang good. I am up 4 pounds in 7 days!!!
I am spent though. Focusing on nutrition and rest as much as I am the training. This week is definitely better than last week but I can tell I am needing those off days to recharge.
Definitely learning a lot and have already tweaked my routine a little to fit better. I will repost the changes after this week with my final results.
I see what people mean when they say they actually see their body change from one week to the next. Amazing. Hard to believe I am making these gains naturally. After a nine week PRRS run and a 2 week FDFS run my gains will hopefully be upwards of 12 pounds. 6 pounds from the PRRS run and 4 so far from FDFS.

I have not been this motivated in years!

I have to say that a) This is awesome and b) It goes to show the power of PRRS and FDFS!

[downbutnotout]

That's great mward! It is very typical of Eric's templates to cause major growth naturally in a short amount of time. And people outside our inner circle with our fearless leader HATE that they work so well, they flame, they scream, they call names, call us liars, etc. One woman who said she has to gain 40 lbs of fat to gain only 10 lbs of LBM got SO mad at me when I went on the forum she was on and told of my rapid and extensive gains. She kept telling me to "shut the f*ck up" and how angry she was cuz she busts her ass so hard in the gym every day and only a male IFBB pro could gain what I have, etc etc. and my old coach accused me of using poison like DNP to get as lean as I did for figure and even called my mom to tell her I was using it LMAO I was so livid at the time but now I can laugh. The women HATED that I could get lean on only 20 minutes of walking each day. It was all about the training and diet. With Eric's methods you don't need to do 3 hours of cardio (typically) to get lean. It's laughable!

[69ways]

Feb 5, 2011 10:46:14 GMT -5 mward said:

First let me say this will be my first run of FDFS. I experimented with PRRS after getting bored with other routines and was amazed at the strength and size I encountered in 9 short weeks. I wanted to try FDFS for a couple of weeks now. If it is half as good as PRRS I won't be disappointed.

I have been training on and off for 25 years and was always your classic ectomorph. I am 6'2" started at 145pd then and over the years have worked my way to 220 with about 11% bf at 42 yrs of age.

I have been reading and searching to get tips for my own routine and this is what I have sketched out. I understand the concepts around tempos and rep ranges but was struggling some with the number of exercises for each bodypart for the compound movements and the high rep ones. I didn't seem to find a lot around that so this was my first shot.
I would really appreciate some thoughts from the more experienced gurus on this board. I plan to start this next week as I hav taken this past week off to rest up. :-)

THanks for the guidance,
Michael
Monday - Chest, Biceps, Forearms

Exercise Tempo Set 1 Set 2
Bench Press 3/0/x 3-4 3-4
Incline Press 6/1/1 5-6 5-6
Incline DB Fly 2/4/1 7-8 7-8
Machine Press 1/0/1 30-40
Smith Incline Press 1/0/1 30-40
Cable Crossovers 1/0/1 30-40

Barbell Curl 3/0/x 3-4 3-4
Preacher Curl 6/1/1 5-6 5-6
Incline DB Curl 2/4/1 7-8 7-8
Cable Curls 1/0/1 30-40

Reverse curl 1/0/1 30-40
Hammer Curl 1/0/1 30-40


Tuesday - Legs

Exercise Tempo Set 1 Set 2
Hack Squats 3/0/x 3-4 3-4
Machine Squat 6/1/1 5-6 5-6
Leg Press 2/4/1 7-8 7-8
Lunges 1/0/1 30-40
Leg Extensions 1/0/1 30-40
Aductor/Abductor 1/0/1 30-40

Lying Leg Curl 3/0/x 3-4 3-4
SLDL 6/1/1 5-6 5-6
Single Leg Curl 2/4/1 7-8 7-8
Seated Leg Curl 1/0/1 30-40

Seated Calf Raise 1/0/1 30-40
Machine Calf Press 1/0/1 30/40


Thursday - Shoulders, Tris

Exercise Tempo Set 1 Set 2
WG Upright Row 3/0/x 3-4 3-4
Smith Press 6/1/1 5-6 5-6
DB Press 2/4/1 7-8 7-8
Side Lateral 1/0/1 30-40
Front Lateral 1/0/1 30-40
Rear Lateral 1/0/1 30-40

CG Bench Press 3/0/x 3-4 3-4
Nose Breakers 6/1/1 5-6 5-6
V Bar Pushdowns 2/4/1 7-8 7-8
Over Head DB Press 1/0/1 30-40
Kickbacks 1/0/1 30-40


Friday - Back, Traps

Exercise Tempo Set 1 Set 2
Wide Grip Row 3/0/x 3-4 3-4
Rvrs Grip Lat Plldwn 6/1/1 5-6 5-6
Pullovers 2/4/1 7-8 7-8
Seated Row 1/0/1 30-40
Wide Grip Plldwn 1/0/1 30-40
Machine Rows 1/0/1 30-40

Bar Shrugs 3/0/x 3-4 3-4
Machine Shrugs 6/1/1 5-6 5-6
DB Shrugs 2/4/1 7-8 7-8
Machine Shrugs 1/0/1 30-40

looks interesting, have never tried this training approach, have been a fun HIT for a while BUT the plateau is larking , so can you be please be a bit more specific regarding times between sets and if you are also using supersets .
Highly appreciated