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Post by tapo31 on Nov 17, 2007 22:41:27 GMT -5
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. I gained 13 pounds during the six weeks I was using FDFS. Outstanding program! T |
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Post by The One on Nov 18, 2007 0:24:24 GMT -5
Typical gains for a two week cycle. Most report between 4-8 solid lbs. I gained 13 pounds during the six weeks I was using FDFS. Outstanding program! T Yes, it is a muscle-building breakthrough! |
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Senior Freak
P/RR/S Master
Senior Freak in training! The pain is my drug.
Posts: 205
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Post by Senior Freak on Nov 18, 2007 12:38:21 GMT -5
Ok..One..when are you going to do and instructional video? that would be so darn cool!!!!!!! I already have my money ready to order.  I know we all know how to hit the gym...but to have a video by The One on how to do your workout properly as far as the timing, nutrition part and the rep count would be AWESOME!! Ok..I'm waiting to hear the magic word...coming in the next few weeks! |
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Post by tank316 on Nov 18, 2007 19:08:32 GMT -5
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  Any time you torture yourself and tell us about it, gives me goose bumps, looks like i'm doing back tomorrow..  ;D |
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Post by The One on Nov 18, 2007 23:59:55 GMT -5
Ok..One..when are you going to do and instructional video? that would be so darn cool!!!!!!! I already have my money ready to order. I know we all know how to hit the gym...but to have a video by The One on how to do your workout properly as far as the timing, nutrition part and the rep count would be AWESOME!! Ok..I'm waiting to hear the magic word...coming in the next few weeks! As soon as I have someone in place willing to finance such a venture, it will get done! |
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Post by The One on Nov 19, 2007 0:00:19 GMT -5
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 Any time you torture yourself and tell us about it, gives me goose bumps, looks like i'm doing back tomorrow.. ;D Yeah baby! |
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Post by Hoopie on Nov 19, 2007 11:06:42 GMT -5
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 Eric Gots me a dumb question for ya...The tempo on one arm rows and cables you have as 1/4/1..Is the 4 a for second hold at full contrasction? Or is it a 4 second hold at full stretch without relaxing at the bottom end of the exercise? |
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Post by hossjob on Nov 19, 2007 16:09:39 GMT -5
It's a 4 second stretch hoops (sorry, I'm not Eric)
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Post by rantorcha on Nov 20, 2007 15:21:24 GMT -5
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. I can attest to that!!! BTW, Coach, I want one of those (workouts). Isn't next week my FDFS week? ;D |
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;D
