Decided to start a log to keep track of my workouts a little easier instead of writing them out. Always been more of a weigh lifter than a power lifter or bodybuilding. Never building as much strength or having the physique I probably should have.
Bench - 345
Squat - 375
Press - 185.
The press for some reason has just become very unnatural for me. Stopped doing so much overhead work and I have just not been able to find my rhythm on it now that I have picked it up again.
Picked fortitude training because I really like full body high frequency training but all that I have tried are way to high volume. Did the indigo training program a couple of times right before summer and they work excellent but I always got burnt out from it. CT said fortitude training had the perfect volume for high frequency so I bought the book and really liked it.
If someone has questions about the workout just let me know. Otherwise I will post a couple times a week my workouts
Lower
Squat - 225lbs 2x12
Knee Extension - 1x6-12 150lbs for 12
RDL - 1x6-12 225lbs for 12
Week 1 went light and will tell I see how hard I should push each set. Still have 3 more leg days this week and no cheating or breaks in reps so squatting was done continous
Upper
Chest/Back 1x15-25 50lbs
Chest Mechanical Drop Set fly/neutral grip press/db bench
Back Mechanical Drop Set 50lbs
Shoulder/Abs 1x15-25
Upper Load
Pull Ups 2x6-12 15lbs added for 12, 6
Bench Press 1x6-12 255lbs for 9
Press 1x6-12 135lbs for 8
Reps performed continous no stopping to reset or rest while holding it.
Lower Load
Walking Lunge 25 Each Leg
Ham - Hamstring Curl - 20 Reps varied tempo and holds
Calf - Skipped
Had a moving job today, walking three flights of stairs all day so the lower tier really helped for me. I always stubbornly never adjust my volume even if I do have a heavy work day so the low volume of this tier really helped me out today.
Quad 1x6-12
Reverse Lunge 135 for 10 reps each leg
Ham 1x6-12
Leg Curl 12 each leg
Chest/Back 2x15-25
1A) Mechanical Drop Set Incline Fly/Incline Neutral Grip/Incline Press 35lbs
1B) Mechanical Drop Set Rear Delt Fly/Row Elbow Flared/Row Elbow In 25lbs
8 Reps on every exercise
Upper Load Lower Pump
Back 3x6-12
Bent Over Row 155 3x12,11,9
Chest 2x6-12
Slight Incline Smith Machine 245lbs 2x9,8
Delts 2x6-12
Behind Neck Press 145lbs 2x7,6
Thigh 2x15-25
Wallking Lunge 25lbs 20 Reps each Leg
Quad 1x15-25
Leg Extension 21’s
Calf 1x15-25
Calf Raise Bodyweight mixed speeds and reps
Still playing around with the pump sets and intensity levels. In two weeks will probably start the turbo version and only do one intensity technique for a couple of weeks just so I can track progress better.