Training July 15, 2015: Chest, Triceps, Abs – Front Loading FST-7s & Cardio



Training July 15, 2015: Chest, Triceps, Abs – Front Loading FST-7s & Cardio

Today was my first day back in the gym, after a couple minor incidents and injuries….Yes, that was plural.  To sum up my current situation, I am finally starting to walk normal again, my foot is only slightly swollen, and I can almost fully bend my finger…but I am really ok, promise!  Now on to training…..

I am continuing on with FST-7s & Supersetting, but with a slight change.  Instead of keeping each FST-7 move at the end of each session or muscle trained, I am incorporating a front-loading technique.  Yes, this does increase the intensity of your session, because of this I would suggest beginners to stick with keeping them at the end.  You can incorporate front-loading FST-7s once you are more comfortable or on an intermediate level with your training.  One other thing I decided to add was a short cardio session.  Typically I don’t do cardio at the gym, unless I go outside and do the HIIT Plyo/Sprint training I shared some time ago.  My reasons vary, perhaps the main reason is that I JUST DON’T CARE FOR CARDIO MACHINES.  However, in the past I have noticed that when I did incorporate some type of Low Intensity cardio, it does help significantly with achieving my goals.  Now, please don’ think for one minute that I am referring to a long drawn out session, I am only adding ten (10) additional minutes….10  minute on the Stairmaster or treadmill won’t kill me :-).  If you add the cardio, it can be performed on one machine or change it up.  Today I did five (5) minutes on the stairmaster and finished up with five (5) minutes on the treadmill…that easy. Before I end this, I want to make sure you understand, that this is simply my personal preference.  If you prefer longer cardio sessions, running, etc…do what makes you happy!

Background TidBits:

superset is when one set of an exercise is performed directly after a set of a different exercise without rest between them. Once each superset is complete, rest for specific amount of time (typically 1 minute 30 seconds to 2 minutes) and repeat.

FST7 (Fascia Stretch Training 7) is a training principle created by Hany Rambod, the Pro Creator.  The seven refers to 7 sets performed usually as the final exercise of a target bodypart. Basically you train that bodypart on any given day heavy as you normally would keeping the rep range between 8-12 (some use 12-15), with minimal rest in between to get the best pump possible.

Remember…….Train Smart, Train Hard, find something that you LOVE to do and stick with it!! Stay Motivated!!


Thanks so much for following…See You On the NEXT POST!!

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