Fortitude ebook print problem.

Discussion in 'Fortitude Training' started by Tommy6, Jul 24, 2014.

  1. Tommy6

    Tommy6 Top Contributor

    Messages:
    10,527
    Likes Received:
    9,858
    Just getting round to trying to print the pages out of the fortitude ebook and get this message.

    ImageUploadedByT-Muscle1406201347.044529.jpg

    I'm useless with technology so any help is greatly appreciated.


    Posted using TMuscle App
     


  2. TinyTim

    TinyTim Timothy Sprague-Dawley Top Contributor

    Messages:
    16,905
    Likes Received:
    24,063
    Correct, Scott has disabled it for printing to keep piracy down.
     
  3. Tommy6

    Tommy6 Top Contributor

    Messages:
    10,527
    Likes Received:
    9,858
    Ah cool, wondered if it was just a problem with my computer.

    I'll just copy it out onto my notepad.


    Posted using TMuscle App
     
  4. Tommy6

    Tommy6 Top Contributor

    Messages:
    10,527
    Likes Received:
    9,858
    Ok here's my understanding, I hate being so stupid sometimes haha.

    @Con @Righty @Hilly please correct anything that's wrong.

    I've based it on the basic system at tier 2.

    Day 1- lower load/upper pump.
    Lower load-
    Back squat x 6-12reps x 1 set
    Rest 2mins

    Leg ext x 6-12 reps x 1 set(failure)
    Rest 2mins

    Back squat x 6-12 reps x 1 set(fail)
    Rest 2mins

    SLDL x 6 - 12 reps x 1 set(fail)
    Rest 2mins
    Abductor x 20reps rest pause x 1 set
    Rest 2mins

    Calf raise x 6-12 reps x 4 sets

    Upper pump- supersets
    Cable crossover x 15-25 s/s
    Straight arm pulldown x 15-25 x 2 sets with 90secs rest between.

    Lateral raises x 15-25 s/a
    Rope ab crunch x 15-25 x 2 sets with 90secs rest between sets.

    Ez bar curls x 15-25 s/s
    Ez bar skullcrushers x 15-25 x 1 set.

    Day 2- upper load/lower pump
    Upper load-
    Lat pulldown x 6-12reps x 1set
    Rest 90secs

    Rack pulls x 6-12 reps x 1set
    Rest 90 secs

    Lat pulldown x 6-12 reps x 1 set
    Rest 90secs

    Incline db press x 6-12 x 1set
    Rest 90secs

    Db flyes x 6-12 x 1set
    Rest 90secs

    Seated db shoulder press x 6-12 x 1
    Rest 90secs

    Rear delt flyes x 6-12 x 1 set.

    Lower pump-
    Hack squat x 15-25 s/s
    Leg ext x 15-25 x 1

    Hack squat x 15-25 s/s
    Ham curl x 15-25 s/s
    Calf raise x 15-25.

    Day 3- upper muscle round.
    T bar row 6 x 4
    Lat pulldown 6 x 4
    Decline smith 6 x 4
    Machine chest press 6 x 4
    Machine shoulder press 6 x 4
    Lateral raise 6 x 4
    Tricep dips 6 x 4

    Day 4- lower muscle round.
    Leg press 6 x 4
    Leg ext 6 x 4
    Ham curl 6 x 4
    Calf raise 6 x 4
    Concentration curl 6 x 4
    Hanging leg raise 6 x 4

    I think that's ok, but happy to be corrected.





    Posted using TMuscle App
     
  5. Hilly

    Hilly Nutritionist and Sports Therapist Moderator

    Messages:
    16,529
    Likes Received:
    16,291
    Looks fine to me at first glance
     
  6. Kaotik

    Kaotik Top Contributor

    Messages:
    4,732
    Likes Received:
    3,277
    I can see it now. A local gym rat printing off crisp pages of A4 paper, carefully binding them and taking to the gym to sell to all the juice heads for 50p a pop.
     
    Lindemann and Fatbrah like this.
  7. Mr mac

    Mr mac TM Health & Safety officer Top Contributor

    Messages:
    4,691
    Likes Received:
    5,374
    Training Log:
    Click Here
    Tommy the routine looks fine just wondering any reason you starting tier 2?
    When I'm ready to start I'm starting tier 1 and building up. These type of routines are based on progression and slight overreaching then pulling back.
    If you haven't done bodyparts several times per week before it might surprise you.

    I've ran big beyond numerous times and always start from week 1 as I know my work capacity builds with the routine.

    Just a thought mate
     
  8. Tommy6

    Tommy6 Top Contributor

    Messages:
    10,527
    Likes Received:
    9,858
    Hi mate, good point.

    It may be the case that I need to drop back into tier 1, just thought tier 2 on the basic model was sort of a middle ground to kick things off.


    Posted using TMuscle App
     
  9. Mr mac

    Mr mac TM Health & Safety officer Top Contributor

    Messages:
    4,691
    Likes Received:
    5,374
    Training Log:
    Click Here
    Remember fortitude is still a training program for experienced lifters. Tier 1 is not beginner. You may find that 1 will link you nicely into the next and as such you may be able to run a longer blast
     
  10. TinyTim

    TinyTim Timothy Sprague-Dawley Top Contributor

    Messages:
    16,905
    Likes Received:
    24,063
    You have the general idea mate.
    One thought, as already mentioned....
    I started out at tier II basic.
    At the end of this week, I am dropping back to tier I.
    Tier II is too much.
    @Con and his Tier III turbo = mad.
     
  11. Tommy6

    Tommy6 Top Contributor

    Messages:
    10,527
    Likes Received:
    9,858
    Too much in terms of recovery mate?

    Think I'll re asses then and opt for tier 1 and work my way up.


    Posted using TMuscle App
     
  12. TinyTim

    TinyTim Timothy Sprague-Dawley Top Contributor

    Messages:
    16,905
    Likes Received:
    24,063
    You could flob about with doing these exercises 80% and probably get away with it.
    Done to the spirit of intention, though, it's very hard - it's not a beginner's programme in any guise.
     
  13. Tommy6

    Tommy6 Top Contributor

    Messages:
    10,527
    Likes Received:
    9,858
    Tier 1 it is then.


    Posted using TMuscle App
     
  14. Con

    Con Moderator

    Messages:
    26,864
    Likes Received:
    40,621
    Tier 3 had my heart rate at 130bpm 30 minutes PWO!
    The leg pump literally made it impossible to sit down for the amount of time.
    Seriously hardcore if pushing your body to the limit.

    The first week looks fine you have the jist of it.
     
    Scott Stevenson and Tommy6 like this.
  15. Daz1

    Daz1 102kg Natty Scum! Top Contributor

    Messages:
    1,068
    Likes Received:
    609
    @Righty and @Con Is there any place for conventional deadlifts in FT? I'm still back and forth in the book and working out the best fit for my gym


    Posted using TMuscle App
     

Share This Page