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Post by mitchjc on May 5, 2009 10:59:39 GMT -5
it went like this:
1 bench press 3x 3-5 4/0/x
2 incline bench 3x 4-6 6/1/1
3 flat bench DB fly 3x 6-8 2/4/1/
4 machine chest press 2x 40
5 cable crossovers 2 x 40
6 machine decline 1x 40
then i did biceps but with much less volume
7 BB bicep curl 2x 6 6/1/1
8 EZ bar preacher curl 2x6 6/1/1
9 incline bench DB curl 1x 30
10 hammer curls 1x 40
what do you think? too much? I felt awesome throughout the workout and feel even better today. I only ask because i want to try avoiding overtraining as much as possible. I only plan on doing FD/FS for the rest of the week then continuing Rep range for the next two weeks followed by a deloading week.
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Post by The One on May 5, 2009 18:33:54 GMT -5
it went like this: 1 bench press 3x 3-5 4/0/x 2 incline bench 3x 4-6 6/1/1 3 flat bench DB fly 3x 6-8 2/4/1/ 4 machine chest press 2x 40 5 cable crossovers 2 x 40 6 machine decline 1x 40 then i did biceps but with much less volume 7 BB bicep curl 2x 6 6/1/1 8 EZ bar preacher curl 2x6 6/1/1 9 incline bench DB curl 1x 30 10 hammer curls 1x 40 what do you think? too much? I felt awesome throughout the workout and feel even better today. I only ask because i want to try avoiding overtraining as much as possible. I only plan on doing FD/FS for the rest of the week then continuing Rep range for the next two weeks followed by a deloading week. For most that would be too much volume for chest, but if you are recovering from the soreness within a few days AND your other workouts are not suffering then you are likely ok. |
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Post by mitchjc on May 5, 2009 22:45:47 GMT -5
Thank you very much for the input. I am a new member here but have been reading and following your workouts for a while now. I do feel that i recover well and have been feeling awesome since starting your program. I guess i'll just have to listen to my body to avoid overtraining.
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Post by tank316 on May 7, 2009 0:09:59 GMT -5
it went like this: 1 bench press 3x 3-5 4/0/x 2 incline bench 3x 4-6 6/1/1 3 flat bench DB fly 3x 6-8 2/4/1/ 4 machine chest press 2x 40 5 cable crossovers 2 x 40 6 machine decline 1x 40 then i did biceps but with much less volume 7 BB bicep curl 2x 6 6/1/1 8 EZ bar preacher curl 2x6 6/1/1 9 incline bench DB curl 1x 30 10 hammer curls 1x 40 what do you think? too much? I felt awesome throughout the workout and feel even better today. I only ask because i want to try avoiding overtraining as much as possible. I only plan on doing FD/FS for the rest of the week then continuing Rep range for the next two weeks followed by a deloading week. |
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Post by snowboardray on Aug 24, 2009 19:23:02 GMT -5
I've run about a year's worth of PRRS and am ready to do 3 weeks of the "dreaded" FDFS  For the last couple of saturation sets, whether hitting 25, or 30-40 reps: Are we going to failure? Or are we going for the pump? Or trying to do both? Apologies if it sounds like a crazy question. |
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Post by rantorcha on Aug 24, 2009 20:30:16 GMT -5
I've run about a year's worth of PRRS and am ready to do 3 weeks of the "dreaded" FDFS For the last couple of saturation sets, whether hitting 25, or 30-40 reps: Are we going to failure? Or are we going for the pump? Or trying to do both? Apologies if it sounds like a crazy question. Both for me! I realize it's hard to guage a weight you can handle for that long and go to failure, but that's why there is such a big range. |
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Post by snowboardray on Aug 24, 2009 21:00:38 GMT -5
I've run about a year's worth of PRRS and am ready to do 3 weeks of the "dreaded" FDFS For the last couple of saturation sets, whether hitting 25, or 30-40 reps: Are we going to failure? Or are we going for the pump? Or trying to do both? Apologies if it sounds like a crazy question. Both for me! I realize it's hard to guage a weight you can handle for that long and go to failure, but that's why there is such a big range. Thanks Ran. I figured if someone else was doing it that way then I must be on the right track. |
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Post by The One on Aug 24, 2009 21:35:25 GMT -5
I've run about a year's worth of PRRS and am ready to do 3 weeks of the "dreaded" FDFS For the last couple of saturation sets, whether hitting 25, or 30-40 reps: Are we going to failure? Or are we going for the pump? Or trying to do both? Apologies if it sounds like a crazy question. Bro, basically keep pumping until cannot move that f$cker!! |
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Post by snowboardray on Oct 2, 2009 19:41:27 GMT -5
I did it! 3 weeks of FDFS. This is the type of BLITZ you wanna do every day for the rest of your life. Yet, this is the same workout you never wanna do again!!! It is more intense than I imagined. I've gained a little bit of size from what I've been told. But I can see why no more than 3 weeks is recommended. My CNS is SHOT!!! I think my muscles could (want) to do more but I'm TOASTED! I look forward (do I?? lol) to this 3 or 4 times a year, but maybe for only 2 weeks. PRRS is genius, FDFS is genius on the juice!  |
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Post by tank316 on Oct 3, 2009 10:28:11 GMT -5
I've run about a year's worth of PRRS and am ready to do 3 weeks of the "dreaded" FDFS For the last couple of saturation sets, whether hitting 25, or 30-40 reps: Are we going to failure? Or are we going for the pump? Or trying to do both? Apologies if it sounds like a crazy question. Not dumb at all. My 1st attempt at this when Eric introduced it, My big ego went out the door for the saturation sets, BUT IT WAS WORTH IT!!!!  |
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Post by broncokid95 on Jun 20, 2010 11:39:46 GMT -5
just a question - can the fd/fs workout be done without all of the supplements? obviously the results will not be 100% but is it possible to complete the training with just some whey protien and creatine and aminos. any advice is greatly appriciated. thank you
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Post by All American Dave on Jun 20, 2010 12:03:10 GMT -5
just a question - can the fd/fs workout be done without all of the supplements? obviously the results will not be 100% but is it possible to complete the training with just some whey protien and creatine and aminos. any advice is greatly appriciated. thank you ABSOLUTELY!! Make SURE your diet is in line and you are getting enough calories around your workout.... Creatine, Amino's and whey protein.....those supplements are perfect. |
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Post by broncokid95 on Jun 20, 2010 12:47:28 GMT -5
thanks! but would you suggest taking the recommended supplements? im just trying to figure what some of them are and how much to take. i know it says the amounts in some posts but when you look at the bottles and all the milligrams it seems like i lot to figure out. lol the workout seems easier. i think the workout is going to be great i just dont wanna cut myself short. im very precise when it comes to working out. if you or anyone else could possibly breakdown the supplements or possible show me what to buy it would be a great help thanks.
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Post by naturalleo on Aug 4, 2010 5:42:29 GMT -5
OMG, I'm not even close to being ready for this yet.... I have to finish the first challenge and see where I am at or if I can still move around, this is brutal, but in a brutally good way! |
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Post by downbutnotout on Aug 4, 2010 6:10:11 GMT -5
OMG, I'm not even close to being ready for this yet.... I have to finish the first challenge and see where I am at or if I can still move around, this is brutal, but in a brutally good way! I'm proud to say I'm the only woman who does FD/FS and I do it for 2 weeks in a row. And we don't hold back. I get what the guys get. Booyah! |
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For the last couple of saturation sets, whether hitting 25, or 30-40 reps: Are we going to failure? Or are we going for the pump? Or trying to do both? 
