Concreteguy
Super Moderator
I can tell your lovin this!!!!!! I'm so happy I got started on FT training. I can't imagine switching off.
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Doing CG lantus/keto protocol
- Thread starter lilgumby
- Start date
Hell yeah man! My buddies were in the gym before me and there when i left LOL .
Tomorrow is rest so Thursday is MR and not sure if ill do the other day friday or saturday depending on how i feel with the muscle rounds
How long is your rest between each MR the book says something about ten minutes would be a good pace. That seems awful long between rounds
Today's muscle rounds workout. Legs are pumped like crazy. Workout was about 40 minutes ish
Week 1 tier 1, Day #3, Lower Pump,
1 x MR Thigh ***Leg ext **5 sets 4*reps, 10 second rest between each then on set ALL out finisher *165 x 4 reps x 5 1 set x 15
1 x Pump set Hack Squat (1½ Reps): *20 **reps plus partial till fail*2 plates 20 1.5 reps 15 partials
1 x *Pump set Hamstring Seated Hamstring Curl (5's in the hole) 135
1 x MR *****Standing Calves on smith : 5 sets 4*reps, 10 second rest between each then on set ALL out finisher *135lb + 40 reps burn out
*1x Pump set ****biceps Curl Machine (1½ Reps): 25 x+ 30 partials 85lb
*
Week 1 tier 1, Day #3, Lower Pump,
1 x MR Thigh ***Leg ext **5 sets 4*reps, 10 second rest between each then on set ALL out finisher *165 x 4 reps x 5 1 set x 15
1 x Pump set Hack Squat (1½ Reps): *20 **reps plus partial till fail*2 plates 20 1.5 reps 15 partials
1 x *Pump set Hamstring Seated Hamstring Curl (5's in the hole) 135
1 x MR *****Standing Calves on smith : 5 sets 4*reps, 10 second rest between each then on set ALL out finisher *135lb + 40 reps burn out
*1x Pump set ****biceps Curl Machine (1½ Reps): 25 x+ 30 partials 85lb
*
Day 5 on dnp and gained a dam pound this week. diet was on point. Used this brand before so it good stuff last run I dropped 5lbs the first week. Anyway here is my workout for today. Was a good pump for sure
About 35 - 40 minutes workout again
Week 1 tier 1 Day #4, Upper Body Muscle Rounds
Muscle round is five sets x 4 reps with a 10-second break in between each set and one set all out the finisher
1 x MR back thick *t bar rows* 125lb 4 reps, 6 sets
1 x MR back width *wide grip pull down*220 4 reps 5 sets 165 x 15
1 x MR chest incline dumbells*110lbs 4 reps x 5 sets 80lb x10
1 x MR delts standing lateral raises 30 lbs 4 reps, x 5 sets dropset 20lb x10 reps 115lbs x 10 reps 5lb x 30 reps
1 MR Abs hanging leg raises 5 sets x 10 reps
About 35 - 40 minutes workout again
Week 1 tier 1 Day #4, Upper Body Muscle Rounds
Muscle round is five sets x 4 reps with a 10-second break in between each set and one set all out the finisher
1 x MR back thick *t bar rows* 125lb 4 reps, 6 sets
1 x MR back width *wide grip pull down*220 4 reps 5 sets 165 x 15
1 x MR chest incline dumbells*110lbs 4 reps x 5 sets 80lb x10
1 x MR delts standing lateral raises 30 lbs 4 reps, x 5 sets dropset 20lb x10 reps 115lbs x 10 reps 5lb x 30 reps
1 MR Abs hanging leg raises 5 sets x 10 reps
Had Bacon cheeseburger,Onion rings ,old bay wings and a dairy queen M&M blizzard last night . Had the MASSIVE sweats last night and woke up 2lbs lighter LOL . Still shooting for 195LBs before my blast
Rest day today to cold to do shit so im bored and went ahead and made up next weeks workout
Week 2 Tier #1 , Day #3, Lower Pump,
1 x MR Thigh Leg press 5 sets 10 second rest between each then ALL out finisher
1 x Pump Quad sissy Squat (1½ Reps): 20 reps plus partial till fail
1 x Pump Hamstring Seated Hamstring Curl (5's in the hole)
1 x MR calves Standing Calves: 100 reps
1x Pump biceps Curl bar (1½ Reps): 25x+ 10 partials
Week 2 Tier #1 4 , Day #4, Upper Body Muscle Rounds
1 x MR back seated pulley rows
1 x MR back width wide grip pull down
1 x MR chest low incline dumbells
1 x MR delts bent rear lateral raises
1 MR Abs hanging leg raises
Rest day today to cold to do shit so im bored and went ahead and made up next weeks workout
Week 2 Tier #1 , Day #3, Lower Pump,
1 x MR Thigh Leg press 5 sets 10 second rest between each then ALL out finisher
1 x Pump Quad sissy Squat (1½ Reps): 20 reps plus partial till fail
1 x Pump Hamstring Seated Hamstring Curl (5's in the hole)
1 x MR calves Standing Calves: 100 reps
1x Pump biceps Curl bar (1½ Reps): 25x+ 10 partials
Week 2 Tier #1 4 , Day #4, Upper Body Muscle Rounds
1 x MR back seated pulley rows
1 x MR back width wide grip pull down
1 x MR chest low incline dumbells
1 x MR delts bent rear lateral raises
1 MR Abs hanging leg raises
forgot day 1 and 2 lol
Week 2 tier 1 day 1
Lower load
A performed 6 to 12 reps
1 x Thighs - Squat, 2 min rest
1 x Quads – close stance Hack Squat, 2 min rest
1 x Hamstrings – seated hamstring curl 2 min r2st
1 x Adductors abductor Machine 2 min rest
2 x Calves – standin smith Caves 1 min rest
Upper pump
15 to 20 reps , 21, rest pause ,5s in the hole
Chest/back superset
1 x incline bench bench – 5s in the hole
Dumbbell row 25 reps
Sh/abs superset
1 x side laterals
Feeet hokked on lat pull down abs crunches
Bis/Tris superset
1 x dumbbell curls drop set
Machine dips 5s in the hole
Workout Week 2 tier 1 Day 2
Upper Loading:
all performed 6 -12 reps
2 x Rack pulls , 1.30 rest
1 x Chest- flaat dumbells h 1:30 rest
1 x delts Arnold l Press 1:30 rest
Lower Pump: 15 to 25 reps massive pumps
1 x thigh Bsmith squats 5s in the hole
1 x quad/ham sumo leg press 15 reps 10 partials each leg
1 x calf seated calf raises 25 reps
Week 2 tier 1 day 1
Lower load
A performed 6 to 12 reps
1 x Thighs - Squat, 2 min rest
1 x Quads – close stance Hack Squat, 2 min rest
1 x Hamstrings – seated hamstring curl 2 min r2st
1 x Adductors abductor Machine 2 min rest
2 x Calves – standin smith Caves 1 min rest
Upper pump
15 to 20 reps , 21, rest pause ,5s in the hole
Chest/back superset
1 x incline bench bench – 5s in the hole
Dumbbell row 25 reps
Sh/abs superset
1 x side laterals
Feeet hokked on lat pull down abs crunches
Bis/Tris superset
1 x dumbbell curls drop set
Machine dips 5s in the hole
Workout Week 2 tier 1 Day 2
Upper Loading:
all performed 6 -12 reps
2 x Rack pulls , 1.30 rest
1 x Chest- flaat dumbells h 1:30 rest
1 x delts Arnold l Press 1:30 rest
Lower Pump: 15 to 25 reps massive pumps
1 x thigh Bsmith squats 5s in the hole
1 x quad/ham sumo leg press 15 reps 10 partials each leg
1 x calf seated calf raises 25 reps
replaced meal 2 and 4 with shakes . Want to strip this 10lbs ish asap lol
workout was pretty killer today
Week 2 , tier 1 day 1
Lower load
A performed 6 to 12 reps
1 x Thighs - zercher Squat, 225lb x 6 couldn't breathe right . weight was light 2 min rest
1 x Quads – close stance Hack Squat, 225lbs x 12 2 min rest
1 x Hamstrings – seated hamstring curl 175lb x 12 2 min rest
1 x Adductors abductor Machine 175 x 12 2 min rest
2 x Calves – standin smith Caves calves were cramping , skipped them today 1 min rest
Upper pump
15 to 20 reps , 21, rest pause ,5s in the hole
Chest/back superset
1 x incline bench bench – 5s in the hole 185 x 5 sets of 5 185 x 10
Dumbbell row 25 reps 85lb x 25
Sh/abs superset
1 x side laterals 5s in the hole 25lbs x 5 sets of 5 20bs x 15
Feet hooked on lat pull down abs crunches 25 bodyweight
Bis/Tris superset
1 x dumbbell curls drop set 40lbs x 5 ,35 x 5 ,30 x5 ,25 x 5 ,20 x 5,15 x 5 ,10lbs x 25
Machine dips 5s in the hole 225lb x 5 sets of 5 225x 12
workout was pretty killer today
Week 2 , tier 1 day 1
Lower load
A performed 6 to 12 reps
1 x Thighs - zercher Squat, 225lb x 6 couldn't breathe right . weight was light 2 min rest
1 x Quads – close stance Hack Squat, 225lbs x 12 2 min rest
1 x Hamstrings – seated hamstring curl 175lb x 12 2 min rest
1 x Adductors abductor Machine 175 x 12 2 min rest
2 x Calves – standin smith Caves calves were cramping , skipped them today 1 min rest
Upper pump
15 to 20 reps , 21, rest pause ,5s in the hole
Chest/back superset
1 x incline bench bench – 5s in the hole 185 x 5 sets of 5 185 x 10
Dumbbell row 25 reps 85lb x 25
Sh/abs superset
1 x side laterals 5s in the hole 25lbs x 5 sets of 5 20bs x 15
Feet hooked on lat pull down abs crunches 25 bodyweight
Bis/Tris superset
1 x dumbbell curls drop set 40lbs x 5 ,35 x 5 ,30 x5 ,25 x 5 ,20 x 5,15 x 5 ,10lbs x 25
Machine dips 5s in the hole 225lb x 5 sets of 5 225x 12
Honestly I think I don't do them correctly as ft training goes. Hopefully somebody else chimes in. But I do 5 reps take a 10-second break five more reps 10-second break until I get five sets and then I do a all out finishers that. Doing it that way is pretty intense kind of like DC training Style. I haven't been doing it long enough to get my weights set correctly so I haven't failed on any of the sets. I'm still learning the program
Watching the video that Scott does. He does 5 reps then partials
[ame]https://youtu.be/pTOYF30xpCo[/ame]
Was loving life last night. Racks pulls are my favorite back exercises. Weighed myself yesterday morning out of curiosity was 201.8 . Hopefully Friday I'll be about 198. I know following CGs protocol will help me out. But I'm hoping for more of a lean muscle tissue gain doing it this way. Kind of prime my body for the blast
Week 2 tier 1 day 2
Upper Loading:
all performed 6 -12 reps*
2 x Rack pulls ,* 495 x 6 545 x 4 1.30 rest
*
1 x Chest- flat dumbells h*120lb*x, 10 1:30 rest
*
*1 x delts***Arnold Press***65lb x10 1:30 rest*
Lower Pump:**15 to 25 reps massive pumps*
1 x thigh smith squats 5s in the hole *135lb holy crap my legs were on fire
1 x quad/ham sumo leg press 15 reps 10 partials each leg 225lbs
1 x calf leg press machine calf raises 375lb 45 reps
Week 2 tier 1 day 2
Upper Loading:
all performed 6 -12 reps*
2 x Rack pulls ,* 495 x 6 545 x 4 1.30 rest
*
1 x Chest- flat dumbells h*120lb*x, 10 1:30 rest
*
*1 x delts***Arnold Press***65lb x10 1:30 rest*
Lower Pump:**15 to 25 reps massive pumps*
1 x thigh smith squats 5s in the hole *135lb holy crap my legs were on fire
1 x quad/ham sumo leg press 15 reps 10 partials each leg 225lbs
1 x calf leg press machine calf raises 375lb 45 reps
Concreteguy
Super Moderator
"5s into the hole" is an advanced pump set. The standard pump set is a weight that allows you to do between 15 and 25 reps ending in the last complete rep you can perform. A loading set is the same with a rep range of 6 to 12.
I know for "muscle rounds" the time between sets is approximately 5 full breaths or ten seconds. Not sure for the pump and loading sets. I'm taking about 30 seconds between but that's just me.
I know for "muscle rounds" the time between sets is approximately 5 full breaths or ten seconds. Not sure for the pump and loading sets. I'm taking about 30 seconds between but that's just me.
Concreteguy
Super Moderator
Thanks for the explanation on the fives in the hole.
Thanks I appreciate the compliment. And with no carbs LOL . Probably won't do a lot heavier for a while . That's pretty much my Max with rack pulls and dumbbells for the all that matter we only have one twenties at the gym
Concreteguy
Super Moderator
After a week of being full keto you will start to feel much better and strength will come back much more than you would think. Have some faith brother......
Yeah man i do lol , i was mostly referring to the calorie deficit im in but good news is i should have all my stuff very shortly . dnp has me a little lethargic to
Yesterday was a rest day. I have done keto before but it's been a long time. I keep tasting this weird sweet taste the last 3 or 4 days. Really odd so I Googled it and they say that's a part of ketosis. I don't remember that the last time I did this
Hey lilgumby maybe u already mentions this further back in the thread but I don’t remember seeing it.
How long will u be running lantus and how high will u go with it?
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How long Will u run it and how long of break? I’ve read guys going for 1-2 months on it.
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