23/04/15 Day 25
– Back
Today
was a awesome day, its currently 12 noon here in England and I am
already starting to feel sore from a workout I did 7am!
Keeping
on with the FST-7 training we took to probably my favourite muscle
group today, but I was not alone, for today my dad, my girl friend
and I were all training together. Under my watchful eye we all
embarked on an FST-7 session never to be forgotten!
Here
is what it looked like:
Wide Grip Pull Ups –
2 Sets x Failure
V-Bar Pull Ups
– 2 Sets x Failure
Dumbbell Single Arm
Row – 4 Sets x 8-10 Rep Per
Arm
T-Bar Row
– 4 Sets x 8-10 Reps
Barbell Shrugs
– 2 Sets x 12-15 Reps
Seated Cable Row –
7 Sets x 8-10 Reps
Cardio
– Interval Training 15mins Total
I
would just like to start by saying, if you don't already if you don't
already have a training partner, I would really suggest finding
someone with the same sort of goals as yourself and work together,
the motivation and drive I felt today, not only for myself but how
much I want to naturally motivation my training partners is inspiring
and if you feel like you aren't going anywhere with what you are
doing at the moment then definitely give it a try.
I
started today's session with some light mobility work, followed by a
quick foam roller session on my back, for me I really notice a
difference in my muscular pathways after I have had a roller on the
target muscles. Then we moved onto the starting exercises :Wide
Grip Pull Ups & V-Bar
Pull Ups, now for a man with my
kind of leavers pull ups are not a comfort exercise by any means,
which is good because being out of your comfort zone pushes you to
try different things. Non the less for me to get good reps out of
wide grip chins I had to use a resistance band, now this doesn't mean
let the band do everything and enjoy the ride, I still worked hard on
getting my contraction right as well as getting full ROM (range of
motion). I did how ever do the V-Bar Pull Ups without
a resistance band, I hit some reps that I was happy with and some
that I was not so happy with, but its all progression so pretty happy
over all.
Then
it got serious, we moved onto the Dumbbell Single Arm Row,
with all of us working the sets at the same time it almost became
like challenge, we all wanted to do really well, test our bodies and
push ourselves hard and that is exactly what we did. Making sure to
contract the Lats between ever sets to really get that solid pump,
which helps us to manipulate the fascia around our muscles and
promote growth, which is the whole point of this FST-7 training. With
each set past it seemed like the motivation levels just kept bumping
up, the weights increased, the grunting started and we worked
seriously hard. Couldn't of been any happier with my performance,
which is something you will rarely hear me say.
We
then found a quiet room for our T-Bar Rows,
we threw a few plates on the bar and got cracking. We were all really
smashed from the previous exercise, but it didn't stop us, with
encouragement in the air like a toxic gas it flooded through our
bodies and was reflected in our performance, we hit our reps, we hit
our sets as well as the contractions and came away with our heads
held incredibly high!
On
to the smallest set of the workout next, Barbell Shrugs.
We performed this exercise with a Hexagon Bar, normally used for dead
lifting but it proved easier to use than a barbell and in my opinion
it actually works better than a barbell. So Dad and I got some nice
big plates on the bar and shrugged our worries away, it was awesome.
Moving
with pace we came to our final exercise of the day: Seated
Cable Row, here we worked one
at a time, in order to keep the intensity high, the rest periods low
and make sure we were 100% focused on the task at hand. Focusing on
drawing the elbows into the sides and squeezing hard at the top to
get that flood pumping through our back, for myself I also made sure
I was contracting in my 30 second rest periods just to aid that
fascia manipulation.
All
in all we had an absolutely incredible session, surrounded by
brilliant people, in a brilliant place for brilliant results.
If
you want to change your life today contact me at :
mgonlinept@gmail.com many
have already started seeing amazing results so why can't you!?
Have
a wonderful day,
Happy
Lifting,
Matt
Amie Jade : https://www.facebook.com/AmieJadeFitness
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