FST-7 Arms
1st set rope pulldowns warm up set 3 x / 12 -15
Close grip bench presses 3 x / 8-12
Machine dips 3 x / 10-12
Straight bar pulldown 3 x / 8-12
Skullcrushers 7 x 10
Dumbbell curls 3 x 8-12
Spider curls 3 x 8-12
Standing ez-bar curls 7 x 10
Todays arm workout was INTENSE! I warmed up in the sauna and I think it helped with the effects of agent o. I bumped up the weight on every exercise and still held my form. My arms still feel pumped as hell and its been 2 hrs since I got back from the gym.
Incline dumbbell press 3-4 x 8-12
Incline dumbbell flys 3 x 8-12
Flat dumbbell flys 3 x 8-12
Pec deck or cable crossover fst 7 x 10
Standing calf raise 4 x 10-12
Seated calf raise 4 x 15-20
dumbbell twists fst 7 x 10
Today was a great workout considering my flight got in at midnight the night before. Was able to do the 105's for 8 again which made my day. Also did the dumbbell twists for forearms fst style and my forearms felt demolished after. 10/10 today; agent o was my best friend.
FST-7 Legs
Leg extensions 3-4 x 8-15
Leg Press 3 x 8-15
Lying leg curls 3 x 10-15
Stiff-leg deadlift 3-4 x 10-12
Hack squat 7 x 10
Windshield wipers 4 x 12
Weighted crunches 5 x 30-12
Todays leg workout was intense. Although at first I felt a bit bloated that luckily went away after a few minutes of warming up. My weight went up on everything except the leg press. I also increased the weight on the hack-squat from 1 45 lb. plate to a 45 and a 25 lb plate on each side. I then added in some abs into the mix because its been a few days since I did them and I figured since I still had the energy to get them done. All and all a great workout; now its on to studying for finals.
Agent O- Delts/Traps
FST-7 Shoulders/Rear Delts/Traps
Seated dumbbell press 4 x 8-12
Barbell or dumbbell front raise 3 x 8-12
Dumbbell lateral raise 3 x 8-12
Lateral raise machine 7 x 8-15
Reverse pec flys 3-4 x 12-15
Rear delt rope pulls 7 x 12-15
Dumbbell shrugs 3 x 8-12
Barbell shrugs 7 x 8-15
Today was the BEST SHOULDER WORKOUT hands-down. I was going to do my 3rd set of dumbbell shoulder press with the 80's and somehow got 15 reps!!! That pumped me up so damn much that my whole workout seemed 10x more intense. I was able to bump the weight up on the fst sets for the raise machine as well as delt rope pulls. My shoulders got annihilated and Agent O helped me do it. One of my personal best workouts. Thanks O!
Pull-ups wide grip 3 x 8-12
Deadlifts 4 x 8-12
One arm dumbbell rows 3 x 8-12
Bent over barbell rows reverse grip 3 x 8-12
Seated cable rows with rope attachment. 4 x 8-12
Straight arms pulldowns with rope attachment 7 x 8 -15
Donkey raise 7 x 10-12
BEST BACK WORKOUT EVER! Today I really annihilated my back and calves. I was able to hit heavier weight with every exercise and was able to bust out an extra rep on my last set of every exercise. I put everything I had into this workout and in the end puked while walking home. My back is so pumped still that I cant move my lats. Man this workout made my day and Agent O did it again!
Hey bro, are you using the capsules or powder or both? Notice any difference?
"A warrior chooses a path with heart, any path with heart, and follows it; and then he rejoices and laughs. He knows because he sees that his life will be over altogether too soon. He sees that nothing is more important than anything else.” - Carlos Castaneda
"Nothing will destroy a lifter faster, or for longer, than ego." - Jim Wendler
FST-7 Arms
1st set rope pulldowns warm up set 3 x / 12 -15
Close grip bench presses 3 x / 8-12
Machine dips 3 x / 10-12
Straight bar pulldown 3 x / 8-12
Skullcrushers 7 x 10
Dumbbell curls 3 x 8-12
One arm preacher curls 3 x 8-12
Spider curls 3 x 8-12
Standing ez-bar curls 7 x 10
KILLED my arms today. Still cannot fully flex my biceps or triceps. Eating some steak and sweet potatoes right now. Agent O really helped me keep my pump going right trough the end of my workout.
FST-7 Chest
Incline dumbbell press 3-4 x 8-12
Incline dumbbell flys 3 x 8-12
Flat dumbbell flys 3 x 8-12
Pec deck or cable crossover 7 x 8-12
So this week is the week of final exams and my mind isn't 100% on the gym. Going in today I felt kinda out of it and just tired from studying. After my warmup set Agent O kicked in and next thing I know I inclined the 100 lb db's for 12 (a personal best in reps). After that my workout flew. I was able to bump the weight up by 3 notches for the FST-7 part and felt like all the blood was in my chest. A tried and sluggish start that was turned around into a great chest workout.
Nice work out, congrats on the pr. Have you tried studying on Agent O?
I wonder if it would help with focus.....
"A warrior chooses a path with heart, any path with heart, and follows it; and then he rejoices and laughs. He knows because he sees that his life will be over altogether too soon. He sees that nothing is more important than anything else.” - Carlos Castaneda
"Nothing will destroy a lifter faster, or for longer, than ego." - Jim Wendler
"A warrior chooses a path with heart, any path with heart, and follows it; and then he rejoices and laughs. He knows because he sees that his life will be over altogether too soon. He sees that nothing is more important than anything else.” - Carlos Castaneda
"Nothing will destroy a lifter faster, or for longer, than ego." - Jim Wendler
Just put name in for it. Thanks for the invite! I only have a few more servings left so I'm gonna do my best to save them for the gym lol. Only 3 more days of school; its grind time.
Great! both bulking, we can push each other. Be sure to copy the list of people and add your name as bulking.
Just found this final feed back thread as well Bro http://forum.animalpak.com/showthrea...eedback-Thread, not sure why we didn't get a pm about it........
"A warrior chooses a path with heart, any path with heart, and follows it; and then he rejoices and laughs. He knows because he sees that his life will be over altogether too soon. He sees that nothing is more important than anything else.” - Carlos Castaneda
"Nothing will destroy a lifter faster, or for longer, than ego." - Jim Wendler
Great! both bulking, we can push each other. Be sure to copy the list of people and add your name as bulking.
Just found this final feed back thread as well Bro http://forum.animalpak.com/showthrea...eedback-Thread, not sure why we didn't get a pm about it........
Thanks for the link. I'll be sure to do the final review soon lol. And I'll got put my name in the list now.
FST-7 Shoulders/Rear Delts
Seated dumbbell press 4 x 8-12
Barbell or dumbbell front raise 3 x 8-12
Dumbbell lateral raise 3 x 8-12
Lateral raise machine 7 x 8-15
Reverse pec flys 3-4 x 12-15
Rear delt rope pulls 7 x 12-15
Today was my last workout at my school gym until Spring semester. I'm happy to be going back to my gym but will miss the multiple beautiful girls around me. Had a good workout to close it out. Noticing some solid muscle gain over the past 4 weeks from FST-7 training.
FST-7 Legs
Leg extensions 3-4 x 8-15
Leg Press 3 x 8-15
Lying leg curls 3 x 10-15
Stiff-leg deadlift 3-4 x 10-12
Hack squat 7 x 8-15
Since I had to take tuesday off to study I hit legs on thursday. I'm noticing that my hamstrings are bigger and that my calves have gotten a bit bigger which for me is a miracle. Yesterdays workout was great to say the least; felt an insane pump in my glutes and quads which never happen at the same time. On another note, this is the last of my log since I am out of agent o :( . Again thanks for the awesome opportunity and am looking forward to see the finished product!
Originally Posted by CoolFrog
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