Bucki's affair with FST-7

[buckimscl]

I have been looking for something a little different and after readin I was more than a little intrigued. So here we go. I am going to follow the split on found on the FST-7 website which is:
arms
legs
chest/tri's
back/bi's
sdelts
the days I train and take off may vary from week to week due to work schedule.

CG-bench:135x10, 135x10, 185x10, 185x8
Dips: 10,8,10,8
tri pushdowns: 100x12120x10, 140x10
Skulls: 70x10x4, 80x10x3

Db alt curls: 30x12, 35x12, 40x10, 45x8
Ez bar curls: 70x10, 80x10, 90x8
Dual cable: 40x10, 50x10x3, 60x10x3

Arms are fried!! I need to do some forearm work though

Reverse preacher: 60x15, 60x12, 60x15, 70x10
Wrist bench curls: 45x15, 55x12, 55x15 Rolling all the way down to my fingertips

Arms are done!! I trained on Sunday and today (M) is legs!!!:D I'll update more later.

[buster12]

glad you like it bro!

[buckimscl]

Well today was legs. Had my usual preworkout stuff( protein, multi, caffeine, bcaa's) and ready to give it a little try. My numbers are a little down because I am getting over this sinus infection so I seem to run out of steam a little quciker than normal.

10 minutes on the ellipitical
Leg ext warmups 90x15, 140x12, 150x10
Squats 135x12, 225x10, 315x8, 405x8
Leg Press 8 platesx12, 10x10, 12x10
Leg extensions: 100x10x7
Ouch!! Quads are freaking killin me!

Lying leg curls: 80x12, 100x10, 120x8, 140x8
Stand calf 11x20, 13x20, 15x15, stack x12 not sure what the weight is because the numbers were wore off years ago???

Thought I was gonna puke during the set of 7 leg ext's!!! :) Tomorrow is an off day maybe some cardio and then chest on Wed. I like it so far. The arms were a little tender today from yesterday and it'll be interesting to see how the quads are the next few days.

[lil mama]

GO BUCKI GO!!!!!!! Ju can do it:D




Well today was legs. Had my usual preworkout stuff( protein, multi, caffeine, bcaa's) and ready to give it a little try. My numbers are a little down because I am getting over this sinus infection so I seem to run out of steam a little quciker than normal.

10 minutes on the ellipitical
Leg ext warmups 90x15, 140x12, 150x10
Squats 135x12, 225x10, 315x8, 405x8
Leg Press 8 platesx12, 10x10, 12x10
Leg extensions: 100x10x7
Ouch!! Quads are freaking killin me!

Lying leg curls: 80x12, 100x10, 120x8, 140x8
Stand calf 11x20, 13x20, 15x15, stack x12 not sure what the weight is because the numbers were wore off years ago???

Thought I was gonna puke during the set of 7 leg ext's!!! :) Tomorrow is an off day maybe some cardio and then chest on Wed. I like it so far. The arms were a little tender today from yesterday and it'll be interesting to see how the quads are the next few days.

[buckimscl]

Thanks lil mama. Glad to see you made it over:)

[red barraca]

glad to see it working for you

[buckimscl]

Today was chest day and tomorrow I'll take off.

Warmed up a little for the elbows.

Inc db press: 60x12, 70x12, 85x10, 95x8
Inc flyes: 30x12, 40x10, 45x8
Hammer chest: 180x12, 180x10, 200x8 I don't really care for Hammer stuff. I just don't feel it there will be something else in the rotation next week.
Pec deck: 110x12, 130x12, 150x12, 125x10x4

cg bench:135x12, 185x10, 185x6
Dips: 12, 10, 8
1 arm cable OH ext:40x12, 50x12, 50x12, 50x10, 50x10, 50x10, 55x10

I am done. The pump is good and I am looking forward to a day off tomorrow. before back day on thursday!!

[buckimscl]

Took the day off today and definitely needed it. Tomorrow is back day and I am ready for it.

[buckimscl]

Today was back day. The first time training back with the new program. I am focusing on thickness this week and next week width.

Rev grip pulldown: 90x12, 120x12, 150x15 these are just warming up
Cable row: 150x12, 180x10, 225x8
T-bar:90x12, 135x10, 180x8
Deads: 225x12, 275x10, 315x10, 365x8
Hammer rows: 110x12, 150x12, 190x10, 190x10, 170x8, 170x8, 170x8

DB shrugs: 85x12, 100x12, 125x10, 140x10 hard 1 second squeeze @ the top
Seated rear db laterals: 25x15, 30x12, 35x12, 35x10

Hammer curls: 30x10, 40x8, 45x8

Just a little forearm work to finish things off. Really good workout!! Tomorrow is delts/tris and that will finish up the week.

[Sistersteel]

There you are :)
Thought I'd drop by and show some support! Glad its workin for ya buddy :)

[buckimscl]

Thanks for dropping by. Good to have ya!!

[Zetawill]

Thanks for keeping us updated. I've become extremely interested in FST-7 after I had my FST-7 cherry popped two days ago.

[buckimscl]

Today was delts and the final workout of the week

Various warmup exercises
Seated Db press 40x15, 60x12, 70x10, 85x8, 95x8
Db front raise: 40x12, 45x10, 50x8
Db laterals uni: 25x12, 30x10, 35x8
Seated mach laterals: 70x12, 90x12, 110x12, 130x10, 120x8, 120x8, 120x8

I screwed up and worked out tri's instead of bi's with delts.

Cg bench 135x12, 135x10, 185x10, 185x8
Dips: 12, 10, 8
Oh cable ext: 70x12, 80x12, 80x12, 90x10, 85x8, 85x8, 85x8

Done and now I gotta go to work and pull a 12 hour shift.

[musclegoddess65]

hello my friend.... didn't realize you had started a journal here....

following along now...

[buckimscl]

Thanks for showing up. It's always good to have a friend around.

[buckimscl]

Sorry for the lack of updates but the past week has been nuts and finally got some slow down time. I will be posting the entire week in one post.

Monday
Cable preacher: 80x12, 100x12, 120x10, 130x10
Inc curls: 25x12, 30x10, 35x10, 40x8
Ez bar curls: 70x10x4, 80x8x3
Rope extensions:110x10, 130x10, 150x10
Mach Dips: 190x12, 230x10, 270x8
Tri Pushdowns flat bar: 100x10, 110x10, 130x10, 150x10, 140x8x3

bb wrist curls: 75x15x2, 75x12x2
cross hammers: 25x12, 30x12, 35x10, 40x10

Tuesday
Leg ext wu: 60x15, 80x15, 100x12, 100x12
hack Squats: 90x12, 180x12, 230x10, 280x8
Leg Press: 590x12, 780x10, 870x8, 920x8
Leg Ext:100x10, 120x10x2, 150x8x4
Lying leg curls: 80x12, 100x10, 120x8, 120x8
SLDL: 135x10, 135x10, 185x8, 185x8
Stand calf: 10x15, 12x15, 14x12, 14x12
Hack calf: 180x10, 270x10x3

Wed
Inc db: 45x12, 70x12, 85x10, 100x8
Inc flye: 35x12, 40x10, 45x8
Hammer Chest: 180x10, 270x10, 360x8
Pec Deck: 120x10, 140x10, 150x10, 130x10, 130x8x3
Cg Bench: 135x12, 135x10, 185x8, 185x7
Dips: 12, 10, 10, 8
Rope press: 80x10, 100x10, 120x10x2, 100x8x3

Thursday
Cg pulldowns: 120x12, 150x12, 195x10, 225x8
WG Pulldowns: 150x12, 180x10, 195x8, 225x8
Db rows: 70x10, 85x10, 110x10
Seated rows: 150x10, 170x10, 190x10, 195x10, 175x8x3

Friday
Off and going to the AC

Saturday
Seated db press: 60x12, 70x10, 80x8, 90x8
Front bb raise: 50x10, 60x10, 70x8
Single db lateral: 25x12, 30x10, 35x10, 40x8
Seated lateral machine: 70x10, 80x10, 90x10, 100x10, 110x8, 120x8x2

Preacher cable: 60x12, 70x12, 90x10, 110x8
Spider curls: 50x10, 70x10, 70x8
High curls: 40x10, 50x10x2, 60x10, 65x8x3

Single hammers: 25x12, 30x12, 35x10, 40x8
Db wrist curls: 40x15, 45x12, 50x10

There is the week of training in one post! Sorry about that.

[musclegoddess65]

saw this over the arnold weekend and thought of you... :D

[buckimscl]

saw this over the arnold weekend and thought of you... :D

:D:D I like that!!

[musclegoddess65]

couldn't pass it up!

[Outside Backer]

just finished 2nd week of fst-7 i did legs on thru and i still cant walk today lol


good luck bud

[grandmaster87]

bucki are the weights in kg or lbs?

[buckimscl]

The weights are in lbs.

[buckimscl]

Sorry I didn't post much lately. I was wrapped up in meetings all week last week and ti was psycho! I did back and traps yesterday and chest and tri's today

Hammer Bench: 90x15, 180x12, 270x12, 320x10, 370x8
Inc flyes: 30x12, 35x10, 40x8
Dec bench:135x12, 185x10, 225x8
Cable cross: 40x12, 40x12, 50x10, 50x10, 55x8, 55x8

Flat bar pressdown: 80x15, 100x12, 120x10, 140x8
Inc Extensions: 70x12, 80x10, 90x8
CG bench: 135x8x3
rope ext 1 arm: 40x10, 40x10, 50x10, 50x10, 55x8, 55x8

Swole and feeling good. Cardio this afternoon.

[buckimscl]

I was accused today of being on AS. This total tool I work with who has trained for years and never really made any gains and if you watched him train you'd know why he hasn't, keeps telling our co-workers I'm on gear. Some people just can't understand that how training hard and eating can make a physique. I love it!!!!!

[musclegoddess65]

bucki like GirlyMuscle told me.. take it as a compliment!

[buckimscl]

Yesterday was an off day so today I am doing delts. Today should be quads but a twisted ankle this week has temporarily postponed leg day. :(

Warm ups for 3 sets
Military on the smith: 135x12, 185x10, 205x10, 225x8
arnold press: 40x12, 50x10, 55x8, 60x8
single arm laterals: 30x10, 35x10, 40x8
plate raise: 45x8x3
b.o. rear laterals: 30x12, 35x10, 40x10

did some light superset stuff for the bi/tris and then some post workout protein and on my way to work. I am going to do leg day tomorrow.