The FDFS Back Workout From Hell!!!

[The One]

Ok, I really did it tonight. I do not expect to be able to move properly for days!! This was the most grueling and painful (both mentally and physically) workout I have put myself through in a very long time. However, this is how I experiment with my training protocols in order to discover better combinations of movements, and order of exercises for my clients.

Here was the torture:

1-WG Pullup (6/1/X)...2 x 5-6
2-CG High Seated Cable Row (1/4/X)...2 x 7-8
3-Stiff Arm Pulldown (8/1/X)...2 x 6-7
4-One Arm Row (1/4/1)...2 x 7
5-Smith Upper Back Bent Row (1/0/1)...2 x 20

This was NOT funny

[hossjob]

DAYUM! How the hell do you do an 8 second negative on a stiff arm pull down? That looks EXTREMELY MENTALLY GRUELLING!

Thanks for sharing Eric!

[tapo31]

What, only 20 reps on the bent rows? Come on E, you can do better than that I am going to give that one a shot during my next FDFS cycle.

T

[bigrick]

nice, maybe ill look into this workout for my next cycle as well. i just got done with my first 2 weeks of fd/fs,, gained 5 pounds ,bodyfat went down, half percent. so im pretty happy. excellent program to really shock the muscles.. o i didnot use the phoshotidyal serine tho, no cash for it. didnot use as many aminos either, about 20-25 grams of aminos per workout tho plus a lot of carbs and electrolytes. . 300-350 grams of protein a day. and around 175 carbs from pre workout to post workout times

[Blade]

IT is a rareity that E will post any of his workouts so this one MUST have done him in for him to share it. How ya feeling today Eric?

Is it ok to laugh yet?

[The One]

blade said:

IT is a rareity that E will post any of his workouts so this one MUST have done him in for him to share it. How ya feeling today Eric?

Is it ok to laugh yet?

I would type more, but I can't lift my arms.

[Blade]

admin said:

blade said:

IT is a rareity that E will post any of his workouts so this one MUST have done him in for him to share it. How ya feeling today Eric?

Is it ok to laugh yet?

I would type more, but I can't lift my arms.

Nuff said.

[The One]

bigrick said:

nice, maybe ill look into this workout for my next cycle as well. i just got done with my first 2 weeks of fd/fs,, gained 5 pounds ,bodyfat went down, half percent. so im pretty happy. excellent program to really shock the muscles.. o i didnot use the phoshotidyal serine tho, no cash for it. didnot use as many aminos either, about 20-25 grams of aminos per workout tho plus a lot of carbs and electrolytes. . 300-350 grams of protein a day. and around 175 carbs from pre workout to post workout times

Typical gains for a two week cycle. Most report between 4-8 solid lbs.

[The One]

hossjob said:

DAYUM! How the hell do you do an 8 second negative on a stiff arm pull down? That looks EXTREMELY MENTALLY GRUELLING!

Thanks for sharing Eric!

Yes, the mental aspect was harder than the physical in many ways. By the time I got to one arm rows I wanted to skip them and move to Saturation...but I did not let myself!

[fitsho]

Wow - looks like a killer workout!! You are THE man Coach!!! Reading your routine, I could just picture you in the gym completely focused with only one thing on your mind, and that is to train like a beast! It's funny, when I picture you training, I picture a whole slew of on-lookers just simply watching in disbelief at the sheer magnitude of strength and drive that you possess. All they can do is stand back and whisper to eachother, "omg look how big his CHEST is" and "wow, he is so focused, nothing seems to get in his way!" They are right, you will NOT let anything get in the way of you and your battle with the weights. Only, it is not a battle, it is a war, and you WILL win. You HAVE won.

Your FC, Sho Sho ;D

[The One]

fitsho said:

Wow - looks like a killer workout!! You are THE man Coach!!! Reading your routine, I could just picture you in the gym completely focused with only one thing on your mind, and that is to train like a beast! It's funny, when I picture you training, I picture a whole slew of on-lookers just simply watching in disbelief at the sheer magnitude of strength and drive that you possess. All they can do is stand back and whisper to eachother, "omg look how big his CHEST is" and "wow, he is so focused, nothing seems to get in his way!" They are right, you will NOT let anything get in the way of you and your battle with the weights. Only, it is not a battle, it is a war, and you WILL win. You HAVE won.

Your FC, Sho Sho ;D

Wow, you just made me want to go train again right now!! It is true, when I am in the gym, I do act as if I am at war. Nothing and nobody can distract me from what I intend to accomplish...which is to GROW!! I DO see some people staring at me while I train...they are either impressed, or think I am nuts. Either is cool with me

Thanks for your post Sho...very cool.

[fitsho]

People tend to stare at me too sometimes while I train, they likely think I am nuts, but that is ok, I don't care!!!

And Eric, my words are only inspired by YOU ;D

[Renegade]

Most likely they are mulling over the thousands of excuses they have for why they "can't" look like either of you.

Btw, I just got my copy of Building the Perfect Beast. Really good reading so far. Oddly enough it already answered a question I was going to ask about my warm-up sets/reps.

[The One]

renegade said:

Most likely they are mulling over the thousands of excuses they have for why they "can't" look like either of you.

Btw, I just got my copy of Building the Perfect Beast. Really good reading so far. Oddly enough it already answered a question I was going to ask about my warm-up sets/reps.

Of course you will enjoy my section the most ;D

[Renegade]

lol, I read your section first.