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

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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!!

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