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R

RA0513

Donating Member
Dec 27, 2016
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Leg day and last of my 6 week blast of Fortitude. Breezes through it and that was the problem, I could of face so much more and didn’t. I stayed the same in everything from last week, could’ve gotten at least 50 more pounds on the leg press and 25-30 pounds on the hack squat. Good thing that I’m getting stronger but bad on me that I didn’t push myself more this week Next week during my cruise week I will adjust and push a little more weight. Going to put up a progress pic later this week. I have been getting comments from my wife and family that I look a little bigger and my wife doesn’t usually stroke my ego as much so to hear her say that I might be on to something!


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R

RA0513

Donating Member
Dec 27, 2016
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6 weeks complete. Really good way to get back in the routine these last six weeks and saw a lot of progress as far as pushing the weight.
Bench 4x6 215
Deadlifts 4x6 225
Shoulder press machine 4x6 180
Dips 4x10
Bicep curl 4x6 50 lbs each arm
Abs
Going to do some cardio next week and only 2 life days for next week


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R

RA0513

Donating Member
Dec 27, 2016
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Only lifting 2 days this week, it’s cruise week, not going to do the 2 weeks just 1 but also add 3 days of cardio in.
Legs
Hack squats 4x6 270
Leg press 4x6 630
Seated calf raises 3x20 140
Leg extensions 4x6 210
Lying ham curls 4x6 140
Cardio Tuesday , upper body Wednesday so that will be my next update


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R

RA0513

Donating Member
Dec 27, 2016
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Let’s hope this goes up... this is exactly a month apart, from what I see I look a little fuller but still have a little gut. I am not dieting yet but this is all just training regularly... anyone have thoughts comments, criticisms?
eb81d8aeb43a63c6d64fbe2c0b835789.jpg
c77a0de803c7fee915b7687af0936565.jpg



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R

RA0513

Donating Member
Dec 27, 2016
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Back to the grind, my cruise week was good, took it easy now it’s time to kill it again.
Leg load day and arm pump day, opposite tomorrow. Go Bears!


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R

RA0513

Donating Member
Dec 27, 2016
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Load phase for arms
Leg day pump
Deadlift 1x10 225
Bench 1x10 205
1 arm bicep curl 1x10 55
Dips 1x15
Machine shoulder press 1x10 140
Off tomorrow, going to install 2 toilets in the house, it could go well or I might be calling s plumber halfway though wish me luck


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R

RA0513

Donating Member
Dec 27, 2016
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Muscle round leg day, I really pushed it today, legs are already red and feel like they’re on fire.

Hack squats 4x6 370
Leg press 4x6 430
Seated calves 3x20 160
Leg extensions 4x8 210( going up to 225 4x6 next time)
Lying ham curls 4x6 140
Upper body tomorrow


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R

RA0513

Donating Member
Dec 27, 2016
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Felt great today for upper body workout, went up in most everything Dead Lodge I’ll go up 10 lbs next week
Deadlifts 4x6 225
Bench 4x6 225
Bicep curl 1 arm 55 pounds
Dips 4x10
Seated lateral raises 4 x10 90
Abs
Off tomorrow


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R

RA0513

Donating Member
Dec 27, 2016
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Last 2 days have been load phase
Today was arms and went like this
Bench 1x10 215
Seated rows 1x10 160
Barbell bicep curls 1x10 100
Dips 1x20
Abs
And did the high rep 1 set on legs
I started taking Evogen Lipocide IR on Monday, liking it better than the Blade pills I was taking. About 1 more month and I start my journey with my new coach. Tomorrow I’m going to do muscle round for legs, go to the VA for my dr appt and get my lithium levels checked with bloods so off day on Friday!


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R

RA0513

Donating Member
Dec 27, 2016
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Muscle round leg day, I finished my workout in maybe 45 minutes if that got to my VA appt, did my bloodwork and left.
Hack squats 4x8 320
Leg press 4x8 640
Seated calve raises 3x20 160
Leg extensions 4x8 210
Lying ham curls 4x8 140
Went up a little bit with the leg press and squats by 10 pounds. Felt good and I’ll be bs k at it Saturday


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R

RA0513

Donating Member
Dec 27, 2016
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Today was muscle round arm,upper body
Bench 4x6 225
Deadlifts 4x6 235
Abs
Shoulder press machine 4x6 160
Dips 4x12
1 arm bicep curls 4x6 55
Just going to update on muscle round days until I start things up with AJ toward the end of October



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R

RA0513

Donating Member
Dec 27, 2016
75
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d2r2ddd said:
Muscle round of 8 sets of 4 ?? :eek:
Click to expand...



No 4 sets of 8, did I put that wrong? Have I been putting it wrong all along? I write all my updates on here when I take a dump, maybe TMI, but if gives me something to do[emoji51]


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R

RA0513

Donating Member
Dec 27, 2016
75
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0
Muscle rounds upper body
Deadlifts 4x6 225
Bench 4x6 225
Shoulder press machine 4x6 140
Dips 4x10
1 arm seated bicep curls 55lbs 4x6
I think the only thing I will change for next week is the dips and put a 25 lb weight on me
Coaching session with AJ inching closer, 2 more weeks, I have been taking the Evogen Lipocide and I must say it works well. I sweat my ass off even if I’m just walking around outside for a period of time, post workouts I’m a sweaty mess!!


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R

RA0513

Donating Member
Dec 27, 2016
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Did my muscle rounds yesterday and today, today was legs. I didn’t change any weights from the week before so everything was the same. Wednesday or early Thursday I will get my diet, training and supplement protocol from AJ. I’m going to eat kind of shitty this weekend, ain’t gonna lie. I know what’s in store for me the next 6 months. On another note it’s slightly raining, snowing, hailing , partial sunshine, thunder and lightning and winds in excess of 40 mph all in the span of an hour. Sometimes I question my sanity of living in Chicago area.


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R

RA0513

Donating Member
Dec 27, 2016
75
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Did my last Fortitude training for a while. The workouts will be a bit different for the next 6 months. Going to train calves 3xs a week, 15 min cardio 5x a week before working out Abs 5xs a week and then back and bis, chest and tris, shoulders and some leg and just legs another day. For my diet dorm AJ, very reasonable, I need to get a food scale this weekend, going to do everything exactly how he laid it out. Lots of OTC supps, a lot of stuff for gut health such as ultra flora restore and some others, some liver aids, kidney supps, and half of them I already have. On my end I have to eat, train, sleep and listen. Starting on Monday, I have to go shopping for some stuff this weekend and grill some chicken on Sunday for 3 or 4 days


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R

RA0513

Donating Member
Dec 27, 2016
75
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Today I started my new diet and training, will take some time to get used to for sure but it went pretty smoothly. Waking up and drinking 16 oz Alkaline water with a 1/2 squeezed lemon and a teaspoon of apple cider vinegar. Faster cardio for 15 minutes, Diet is 6 oz chicken twice a day breakfast is peppers, onions 4 oz of 96% lean ground beef and 2 whole cage free eggs, bone broth 2xs a day, 6 oz lean ground beef with 5oz of sauerkraut, kimchi, will switch off. Egg whites with a slice of avocado last meal.
Did Back and biceps today, took a little longer than normal, but it probably be like this for a few weeks until I get used to the workout.
Started off with wide grip pull-ups 3 sets of, pulldowns 4x12 140, wide grip seated rows 4x10 120, rack chins 2 sets till failure
Biceps were a circuit standing cable curls, preacher curls, standing barbell curls, standing DB hammer curls 15,12,10,8, those really made me work, was gassed after, tomorrow going to do legs and Wednesday off


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