It is time to play,once again. =)
FST-7 is the main tool of torment and growth. FST-7 stands for Fascia Stretch Training. It is a simple enough concept. The idea is filling a muscle cell with blood and deforming the coating around it. That allows more room for new muscle fiber to grow. An example I like to use in explaining it is wire and its protective coating. If the coating is stretched that allows more wire to fit into it…get it?
The set up for an FST-7 session is pretty basic 3-4 movements per muscle group followed by an assualt of 7 sets to fully engorge the worked area. These are sets that are done with moderate weights, heavy depending on how much you hate yourself. I really fucking hate myself so I go as heavy as possible. But anyway do 7 sets with short rest 30 secs for those who are Kissed and up to 45 for you normal folks.
This NOT “light pump” work.
Example Quads
Leg Extension
Front Squat
Leg Press
Barbell Lunge
FST-7 Hack Squat
Water and Stretch are very important for nutrient delivery so before I forget I’ll mention it. During the breaks in between sets you are to take a mouthful of water and flex the worked muscle as hard as possible for a 15 count…this is followed by a 15 count of stretching. All this is done in order to emphasize the deformation of the fascia.
That is FST-7 Basic
There are two variations of FST-7 called Reloaded and Preloaded where two exercises are used for FST-7. One calls for two fst-7 moves to come bfore the main lifts of the day. The other requires the two main exercises to be sandwhiched between FST-7 moves.
FST-7 Preload Example using Delts
FST-7 1 Cable Laterals
FST-7 2 Rear Delt Fly
Smith Machine Shoulder Press 4x8
BarBell Shrugs 4x8
FST-7 Reload Exanple using Back
FST-7 1 Rope Pressdown
Barbell Row 4x8
Seated Cable Row
FST-7 2 Wide Angle Lat Pull Out
I’m sure more adaptations will arise for this system and if they do I’ll update this post. If you have any questions about it now though go ahead and ask.
Diet?
People who don’t lock their doors
Fish, lots of it…this is the bulk of what I eat now
Dark Green Vegegtables…broccoli,spinach,asparagus
Lean Red Meat
Chicken Breasts
Lamb…sometimes
Brown Rice
Eggs
Oats
Honey
Olive Oil
5 meals a day with snacking on veggies during the day
Typical day of eating
Morning: First thing drop some thermo caps with water
Meal 1 - 6 egg white and 3 whole egg omelette with spianch/Oats and Honey psylium husks
Pre Work Out Dark Rage
In Work Out Creatine/BCAA’S/Beta Alanine
Post Work Out Dark Matter
Meal 2 and 4 1 Salmon Filet/1Pollock Filet/1 Cod Filet/1 Chicken Breast…2 cups of spinach or Broccoli…Brown Rice…psylium husk
Meal 3 and 5 same as above but with no rice sub out fish for beef
Before bed I sip hot warer with honey and lemon juice
I carry one of those gallons of water with the creatine mix in it and kill one of them then refill it with straight water
Supplements
Dark Rage-Pre
Dark Matter-Post
Beta Alanine;Creatine.BCAA’s during the day with a gallon of water
Psylium Husks
Multivitamin
GLC Joint Support
I’ve also grown to respect Powerlifters.
What you will find in this log?
Flirting with women and death
Flirting with Men and Life
Many LULZ
Hard Training
Music
Random Quotes
Drugs probably
Training tips as they reveal themselves to me (tri point leg extensions for example)
Psych Talk
Rambling by me and all who frequent this fucked up place
My phiolosophy on dominance says fluidity is best. A person can’t teach what theyve never experienced…so submission and being hurt breeds the most dominant. I’ve hurt myself and have been hurt by others for years…I’ve carried my cross and bitten many knives. This is my time to lead. My scars will show the way.
Kissed
