ANS Fortitude Day 10 | Colby Strunk

4/5/13

I had a fantastic “fun” bench accessory day at my college with a few buddies. Today I dosed Fortitude with my pre-workout.

Warm Up:

I grabbed a pair of 50’s and did some hex presses, neutral grip and finished with a set of wide grip bench.

I also did a few stretches, and got the blood flowing by doing a quick stationary bike interval.

Colby bench press

Colby bench press

Chest:

Bench Press:

  • 135×5
  • 225×10
  • 275×5
  • 315×2
  • 335×1
  • Add SlingShot 335×6
  • 225×15
  • Add Slingshot 225×25

My chest must have been a lot more torn up from Monday then I realized  I didn’t have the power I am used to, so I adapted and did a lot of volume. 

Lock Outs:

I did some lock out holds with around 400lbs on the bar, held it for 5 seconds, 5 reps, 3 sets.

Cable Fly’s:

One of my favorite chest exercises. My head wasn’t in these today but I did do a few quality sets. I move the cable arms up and down to hit all three areas of the pec (Incline, flat, decline).

Three sets, adjusted weight according to position of arms, aimed for 5-10 reps.

  • 35lb *each hand* 
  • 55lb
  • 85lb

Back:

T-bar Row:

I had so much fun with the T-bar from earlier in the week I wanted to go at it again. We did several sets with 3-4 plates for clean reps of 5-10. As soon as we added 5 and 6 plates (as seen in video) the form got sloppy.

Core:

Hanging Leg Raises:

Toes to bar, 10 reps 5 sets. I am very happy that I am able to do these now.

“L” Pull Ups:

These are very challenging , I was only able to do 3 sets of 5-6 reps.

I have seen great results from adding these two core movements into my training. I also performed the classic decline sit ups, crunches.

Funny Story:

I was helping my buddy who is a thrower for the school XCountry team, he had a 12lb medicine ball and was having me throw it to him while he was doing sit-ups. Long story short, I underestimated this throwing ability and the ball hit me square in the left eye. Ouch.

Fortitude:

I’ll be weighing in later this week to see how my weight is doing. I feel great, skin is tight, full, and hard. Abs are coming in without a change in diet at all, in fact, my diet has been pretty horrible (in my eyes) and my body looks better than ever. I really enjoyed stacking Fortitude with my pre-workout drink, felt extra aggression in the gym.

4/6/13

Today I missed team dead lifts, my leg is still pretty sore, homework was piling up and I was exhausted from work. I am a little stressed in life due to school (homework, registering for summer term already, scholarships, ect.) and working a lot. I plan on hitting the gym after work today with my dad for a leg accessory day, focusing on volume, super-setting hamstring curls, leg extensions with a side of calve raises.

This is day 10 of 30 in Colby Strunk’s Fortitude Test Booster log.

To see the entire log, check Colby’s author page. Please also subscribe to his YouTube channel here.

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