workout schedule

Journal Entry 287 – My Birthday & FST-7

I missed my post last week due to my 27th birthday. Sarah took the day off and we hung out and ate a lot of food. I ended up taking a rest day from the gym and we went to Whole Foods for lunch. We split a plate of food from their food bar, which cost about $15 a plate. Good thing we shared. I tried mochi for the first time, which apparently is Japanese ice cream and it did not disappoint. It tasted like a doughnut hole with ice cream in it. After Whole Foods, we went to Vitamin Shoppe and got some Birthday Cake Quest Bars and a Pumpkin Pie Halo Top. Both were as good as they sound. My parents came over after work (this was last Tuesday) and we all drove to Stellas in Richmond. It’s a very authentic Greek place that is pricey, but worth the money. I was so stuffed at the end of the meal, all I wanted to do was lay down ;). We had hummus, tzataki, pita bread, homemade bread, tiropita (one of the best foods ever made), a greek platter, baklava and coffee to end the meal. I ate so much, I think I’m still working off that fat gain haha.

I recently decided on a more organized workout routine. I stumbled upon FST -7 after watching some random documentary on Netflix. It’s a very high volume “Bro Split” that apparently many bodybuilders use to increase their size. The main focus is staying in the hypertrophy range with a mix of compound and isolation movements. The goal is to stretch the fascia tissue of the muscle, which can lead to more growth. So far I have done the Chest and Back workouts and I have been very sore afterward. I took about 4-5 days off before my first serious lifting workout because I wanted to change what I was doing in the gym. Since I didn’t know what I wanted to do, I wanted to be fresh when I finally figured it out. These workouts are actually fast enough to complete on my break. This is mainly because your only working one major muscle a day. This is far from a strength program, so I’m interested to see what happens to my current 210lb bench if I lay off of it for awhile. I also plan to do about 30-40 minutes of cardio on my 3 rest days. I haven’t done a bro split in a while, but I think I’m really going to enjoy it as I have in the past. May not be “optimal” but doesn’t mean it doesn’t work, I have stated in my previous article The Bro Split.

Sample Workout:

Chest

  • BB bench press 3×8-12 (normal rest)
  • Machine Flys 3×8-12
  • Incline DB Press 3×8-12
  • Cable Flys 7×12 reps (30 seconds rest)

Current Schedule:

  • Sun – Cardio
  • Mon – Shoulders / Abs
  • Tues- Cardio
  • Wed – Arms
  • Thurs- Cardio
  • Fri – Chest
  • Sat – Back/Traps

My diet has been pretty high protein and low carb following my birthday. My energy has not been fantastic on it, but I was mainly trying to cut some of the bloat, which is basically gone. I plan to move back to a balanced diet to get through these workouts. Trust me if you don’t eat enough going to into these workouts, your intensity will die out somewhere between the end of the second and the beginning of the third exercise. The volume is way higher than I’m used too and the food is needed to not only get through the workout but to recover. It’s a shame I didn’t do one of these workouts on my birthday ;).

Other Life Stuff:

The Hokies really don’t look great right now. We won on Saturday, but it was not very impressive. Our offense looks very stagnant and predictable. I also have a coworker who is an extreme UVA fan, so I really want the Hokies to dominate them when they play on Friday.

The Giants finally won! It wasn’t a very high scoring game, but the game was actually more entertaining than the score would lead you to believe. Eli led the team to a win in OT. I really hate McAdoo, but he seemed to show a lot of emotion in this one and I’m sure it felt good for him to beat a good team.

I start my Taltz injections today. I really can’t wait. After reading some reviews, the medicine seems to work pretty quickly for the vast majority of people. The only time it doesn’t seem to work is if they have a long history of using other injection type of drugs. It would be really nice to have clear skin again and get rid of this nasty problem.

 

Advertisements