ANS Fortitude Log Day 13 MAX Effort Bench | Colby Strunk

4/8/13- Max Effort Bench at Elite Performance Center

I had a fantastic, fun, and long workout tonight on Fortitude. I trained for four hours at a high intensity and felt great post training. I dosed 4 capsules of Fortitude 30 minutes prior to training.

It is also worth noting I tried Modern BCAA+ (blue raspberry) for the first time tonight and sipped it during sets. I enjoyed the new flavor, less “acidy” taste then the previous ones I have tasted – it was a little on the sweet side.

Before training commenced I received more coaching on my form, I worked on it with a PVC pipe for a little, I WILL MASTER this form, it is just taking me longer than I expected.

Chest:

I’ll let the video do most of my talking, but you will be able to see I destroyed my chest and triceps tonight with an overkill of sets/reps. I didn’t want to stop. My workout was unorganized tonight but I still feel like a lot of work was done.

We started out training with Chris Duffin, it was week two of incline bench press with 100lb of chain at the top.

Incline Bench Press With 100lb of Chain

  • 135lb+100lb 3 sets of 5-7 reps
  • 155lb+100lb 2 sets of 5
  • 185lb+100lb 1 set of 5
  • 225lb+100lb 1 set of 0

Flat Bench Press:

I honestly lost count of how many sets/reps I performed on the bench, I switched the grips up (reverse, regular, played with spacing) and even tried out my buddies “RAM” which is a lot like a “Sling Shot.”  I think I also goofed around with a board cycle and one set of reverse bands.

See video for some of the highlights, a lot more sets/reps were preformed than shown. I simply cannot get enough bench pressing out of my system.

I haven’t really gone “heavy” while working on my form. I am competing in a competition in 11 days, so I am somewhat “deloading” ;) whatever that is…. This log couldn’t have happened at a better time, I will be able to test my strength on day 23 of the product.

Colby Strunk's Fortitude Log and Easter Workout

Getting that Shrink Wrap Feel

Shoulders:

Jeff set up an axle bar with 100lb of chains. We did a 5×5 (adding weight each set which is tradition if you train with Jeff) and supersetted them with either pull-ups or push-ups.

Triceps:

The Rolling Thunder:

One of my all time favorite muscle groups to train… I did some of what we call “Rolling Thunder” triceps extensions on the floor with 50lb+ bar. They are similar to skull crushers. *See video*

4 sets of 8-10 reps.

Bandz:

Bandz may make her dance but they light my tri’s on fire. Once Adrian Larsen got to the gym I hopped in and out of his training group. he set up some bands and told us to do 3 sets of 50 with limited rest.. challenge accepted.

Dips:

I just got to throw in a few sets of body weight, and weighted dips to really put the hurt on the tri’s. I didn’t want anything left in the tank.

3 sets of 5-12 reps.

Back/Traps:

Once again I saw Adrian doing something that looked like a lot of fun and hopped in a for a few sets of kettle bell bent over rows, killed them, even added chain to make it heavier.

Adrian started this “Shrug Life” revolution, he created shirts and it spread rapidly on the web. I heard him mutter,”I’d do some shrugs if Colby thinks he can keep up and sets it up.” So I did. He called me out and I responded. We used a “cage” bar used for shrugs or dead lifts.

On my first set I did roughly 43 reps with 245lb on the bar, second set was in the 30’s and final set was in the 20’s. Adrian beat me.. this time.

Core:

I finished up with some light core, as seen in the video. 3 sets of hanging leg raises and some band crunches.

Fortitude/Diet:

Fortitude is kicking ass, very impressed. My diet has been sloppy to say the least but I keeping gaining, weight, size, fullness. I am going to “clean it up” on the diet starting today. Cut out all those simple carbs/sugars before training. School stress has got me eating nasty foods during class to calm down. I should know better, I wrote an article about stress eating.

I weighted in at 210lbs tonight, up 3lbs since the first weigh in.

This is Day 13 of 30 in Colby Strunk’s Fortitude Natural Testosterone Booster log.

Read the entire log at Colby’s author page. Please also subscribe to his YouTube channel here.

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