I did the 3rd workout and it was short and brutal.
Specific numbers are at home but.. from what I remember
Deadlifts / Partial Squats / One-Arm DB Rows
115x12 / 120x12 / 20x12
115x12 / 120x12 / 20x12
115x12 / 120x12 / 20x12
Beefcake's Blueprint Run
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beefcake66
- Posts: 594
- Joined: Tue Nov 02, 2010 8:51 am
I ate from after that workout (Mid Thursday) till yesterday (Monday). I was away with no access to a gym so I got a lot of straight up eating in, but not as much resting as I would've liked. Lots of driving though...
Yesterday I did my first workout of the Feast phase, and I started out feeling kinda weak but I ended up doing better than I expected.
GST - Lift
Deadlifts
Warm Ups:
45x6
65x5
90x4
115x2
Working Sets:
135x8
135x8
135x15
Romanian Deadlifts
85x20
85x15
Good Mornings
45x15
45x15
Glute Ham Raise
45x15
45x15
Yesterday I did my first workout of the Feast phase, and I started out feeling kinda weak but I ended up doing better than I expected.
GST - Lift
Deadlifts
Warm Ups:
45x6
65x5
90x4
115x2
Working Sets:
135x8
135x8
135x15
Romanian Deadlifts
85x20
85x15
Good Mornings
45x15
45x15
Glute Ham Raise
45x15
45x15
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beefcake66
- Posts: 594
- Joined: Tue Nov 02, 2010 8:51 am
-
beefcake66
- Posts: 594
- Joined: Tue Nov 02, 2010 8:51 am
Yesterday I was still quite sore and dealing with a massive headache, I could feel my temples throbbing (and my gf said she could see the veins popping out the side of my head)... so I decided to take a rest day!
Feeling a lot better today! Just gotta get through the day here at work and then we're doing the squat workout tonight.
I've been eating over 2000 cals a day and my weight is pretty much staying steady. My maintenance cals may be higher than I originally thought! Which is AWESOME cause I love food.
I'm going to continue with my 2000-2400 cals a day plan (which honestly is more of a bottom limit, pretty sure I've been hitting 3000+ all week). I need to start running(cardio+fatloss) and incorporating more of my leg rehab work (knee-hab as I affectionately call it) into my daily routines so that should help offset any fat gains that I'm pretty sure I'm getting lol
Feeling a lot better today! Just gotta get through the day here at work and then we're doing the squat workout tonight.
I've been eating over 2000 cals a day and my weight is pretty much staying steady. My maintenance cals may be higher than I originally thought! Which is AWESOME cause I love food.
I'm going to continue with my 2000-2400 cals a day plan (which honestly is more of a bottom limit, pretty sure I've been hitting 3000+ all week). I need to start running(cardio+fatloss) and incorporating more of my leg rehab work (knee-hab as I affectionately call it) into my daily routines so that should help offset any fat gains that I'm pretty sure I'm getting lol
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beefcake66
- Posts: 594
- Joined: Tue Nov 02, 2010 8:51 am
Missed Posting this... it's barely considered a workout in my books, I wasn't feeling well though. And my gosh.. I actually felt it for a few days. Right in the weak part of my quads. Which means I'll probably be sticking with super low weights like this for a while... or at least I'll continue doing my box squats the same was I did them this day.
3rd workout:
-------------------------------------------------------
Squat
BB Box Squat
65x8
65x8
65x20
BB Reverse Lunges
40x10
40x10
-------------------------------------------------------
Alright so I just did my 4th workout...
I wasn't feeling well (girly stuff. lucky boys....) so I had to take some extra rest days, so I just now got my Pull workout in. I feel as if I'm taking too much rest days, I'm not being active enough, and I'm eating too much BAD STUFF. I really need to crack down on myself. I weighed myself before working out and it said 67.8kg (149.16lbs)... I promised myself I would NOT get over 150lbs again, so it's time to start watching what I eat/dieting moderately. I think I'm going to eat ~2200-2400 on workout days and 1800-2000 on rest days. The extra cals will only be a protein shake (a very big protein shake). I'm fully prepared to start a cut diet instead of a recomp diet if I don't start getting some nice results. I also have to start keeping better track of my supplements. I've let myself off a little too easy (side effect of being so anal with myself for most of this year already). Needed a break... but if I keep going as I have been I'm gonna become a fat blob again.
Anyways, enough bitching and ranting. Here's my latest workout:
-------------------------------------------------------
Pull
Chinups
Self-Assisted x 5
Negative x 3
Negative x 3
Reverse Grip Bentover BB Row
45x10 (warmup/feeler)
65x20
65x20
65x20
Pronated Grip Inverted Row (Knees ~90 degrees)
BW x 10
BW x 10
BW x 10
High Pulls
65x8
45x20
45x20
High Pulls were harder than I anticipated... partly because I'm still getting used to doing them properly and "Exploding" is something my knee really needs to get used to again. This should be a huge help. I will eventually switch it to Hang Cleans...
3rd workout:
-------------------------------------------------------
Squat
BB Box Squat
65x8
65x8
65x20
BB Reverse Lunges
40x10
40x10
-------------------------------------------------------
Alright so I just did my 4th workout...
I wasn't feeling well (girly stuff. lucky boys....) so I had to take some extra rest days, so I just now got my Pull workout in. I feel as if I'm taking too much rest days, I'm not being active enough, and I'm eating too much BAD STUFF. I really need to crack down on myself. I weighed myself before working out and it said 67.8kg (149.16lbs)... I promised myself I would NOT get over 150lbs again, so it's time to start watching what I eat/dieting moderately. I think I'm going to eat ~2200-2400 on workout days and 1800-2000 on rest days. The extra cals will only be a protein shake (a very big protein shake). I'm fully prepared to start a cut diet instead of a recomp diet if I don't start getting some nice results. I also have to start keeping better track of my supplements. I've let myself off a little too easy (side effect of being so anal with myself for most of this year already). Needed a break... but if I keep going as I have been I'm gonna become a fat blob again.
Anyways, enough bitching and ranting. Here's my latest workout:
-------------------------------------------------------
Pull
Chinups
Self-Assisted x 5
Negative x 3
Negative x 3
Reverse Grip Bentover BB Row
45x10 (warmup/feeler)
65x20
65x20
65x20
Pronated Grip Inverted Row (Knees ~90 degrees)
BW x 10
BW x 10
BW x 10
High Pulls
65x8
45x20
45x20
High Pulls were harder than I anticipated... partly because I'm still getting used to doing them properly and "Exploding" is something my knee really needs to get used to again. This should be a huge help. I will eventually switch it to Hang Cleans...
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beefcake66
- Posts: 594
- Joined: Tue Nov 02, 2010 8:51 am
Supplementing...
Pre-Workout:
Whatever strikes my fancy from my stash or pre-workouts and samples.... or nothing. Nothing is really nice sometimes.
Intra workout I plan to be taking:
2sc Xtend = 3.5g Leucine, 2.5g Glutamine, 1.75g Isoleucine, 1.75g Valine, 1g Citrulline Malate
1tsp Taurine = 5g
Post workout (with whats left of my Intra):
2x Kre-Alkalyn = 1.5g
1x HumanaSport = 20mg Standardized 99% 20-Hydroxyecdysone
5x DoubleT Sports NitroMine (only a few left) = 5017mg prop blend of L-Leucine, L-Taurine, L-Valine, L-Lysine, L-Threonine, L-Glutamic Acid, L-Methionine, L-Arginine, L-Isoleucine, L-Phenylalanine
After all that and when my stomachs settled, 2sc of protein in 2c of skim milk. Mmm. nummy.
Pre-Workout:
Whatever strikes my fancy from my stash or pre-workouts and samples.... or nothing. Nothing is really nice sometimes.
Intra workout I plan to be taking:
2sc Xtend = 3.5g Leucine, 2.5g Glutamine, 1.75g Isoleucine, 1.75g Valine, 1g Citrulline Malate
1tsp Taurine = 5g
Post workout (with whats left of my Intra):
2x Kre-Alkalyn = 1.5g
1x HumanaSport = 20mg Standardized 99% 20-Hydroxyecdysone
5x DoubleT Sports NitroMine (only a few left) = 5017mg prop blend of L-Leucine, L-Taurine, L-Valine, L-Lysine, L-Threonine, L-Glutamic Acid, L-Methionine, L-Arginine, L-Isoleucine, L-Phenylalanine
After all that and when my stomachs settled, 2sc of protein in 2c of skim milk. Mmm. nummy.
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beefcake66
- Posts: 594
- Joined: Tue Nov 02, 2010 8:51 am
Hopefully. Honestly I kind of slacked on the supps (missed a few doses) and the diet has been horrendous (and I doubt I've been hitting my protein goals... days I tried hard I only got to 165-185 for some reason). I considered restarting this run because it's kind of a bust to me, I don't feel like I've hit it 100% so far.. but I'll stick with it and see where it goes. I can always do another run early next year (I'll probably do a run the same time as Allie).
Lift workout tonight, my traps are sore from the pull workout yesterday (high pulls.. daaaaaaamn).
I calculated my ~1RM's though (already knew deadlift).
So my core lifts...
Deadlift 1RM = 225lbs
Seated Shoulder Press 1RM = 91lbs
Box Squat 1RM = 102lbs
Chinup 1RM = .... ??? can't get a single rep atm. I guess ~100lbs (require 50lbs assistance).
Weighed in at 148.06 this morning. I have to start dieting again
Hopefully strength will go UP while fat goes DOWN!
EDIT: Oh! And I have Maca and Yohimbine coming to me in the mail... A friend of mine said the Yohimbine made it to her alright, hopefully it makes it to me as well... It's kind of illegal-ish in Canada, so I hear.
Lift workout tonight, my traps are sore from the pull workout yesterday (high pulls.. daaaaaaamn).
I calculated my ~1RM's though (already knew deadlift).
So my core lifts...
Deadlift 1RM = 225lbs
Seated Shoulder Press 1RM = 91lbs
Box Squat 1RM = 102lbs
Chinup 1RM = .... ??? can't get a single rep atm. I guess ~100lbs (require 50lbs assistance).
Weighed in at 148.06 this morning. I have to start dieting again
Hopefully strength will go UP while fat goes DOWN!
EDIT: Oh! And I have Maca and Yohimbine coming to me in the mail... A friend of mine said the Yohimbine made it to her alright, hopefully it makes it to me as well... It's kind of illegal-ish in Canada, so I hear.
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beefcake66
- Posts: 594
- Joined: Tue Nov 02, 2010 8:51 am
Will edit the real numbers in when I find them at home 
Tuesday, December 7
GST - Lift
Deadlifts
Warm Ups:
65x6
90x4
115x2
Working Sets:
155x6
155x6
155x10?
Romanian Deadlifts
105x10
105x10
Good Mornings
45x10
45x10
Glute Ham Raise
95x10
95x10
Thursday, December 9
GST - Press
BB Shoulder Press
Warmups:
20x8 (standing)
45x6 (seated)
Working Sets (seated):
70x6
70x6
70x12
Bench Dips
BW x 10
BW x 10
Incline BB Press
70 x 10
70 x 10
Pushups(on stairs)
BW x 10
BW x 8
Tuesday, December 7
GST - Lift
Deadlifts
Warm Ups:
65x6
90x4
115x2
Working Sets:
155x6
155x6
155x10?
Romanian Deadlifts
105x10
105x10
Good Mornings
45x10
45x10
Glute Ham Raise
95x10
95x10
Thursday, December 9
GST - Press
BB Shoulder Press
Warmups:
20x8 (standing)
45x6 (seated)
Working Sets (seated):
70x6
70x6
70x12
Bench Dips
BW x 10
BW x 10
Incline BB Press
70 x 10
70 x 10
Pushups(on stairs)
BW x 10
BW x 8
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beefcake66
- Posts: 594
- Joined: Tue Nov 02, 2010 8:51 am
Diet has been a mess; I'm literally eating everything I want and can. Tryin to get enough protein in but very likely not reaching my protein goal. Gaining weight (.. as expected with the non-stop eating). Up to 147.5lbs on average. I assume some is muscle because when I weighed this much before I looked far worse lol.
I'm considering scrapping this run and starting again beginning of January, because it will sync up with a contest I'll be joining and I'll be that much more motivated to do it RIGHT. I'm already kind of mad at myself for not sticking to things as well as I would've liked.
I'll finished out this microcycle (2 more workouts) like I have been and then attempt to do the next 2 weeks as a mini-cruise? Leaving me set up for some time off and a new famine phase to begin early January.
The contest I'll be in is 18 weeks long and I'll have to run the BP on a cut... not sure the most optimal way to go about this. Calorie cycling will take too much thought/prep... but I do have a few ideas to make life easier just gotta put it into action! Will report back later...
I'm considering scrapping this run and starting again beginning of January, because it will sync up with a contest I'll be joining and I'll be that much more motivated to do it RIGHT. I'm already kind of mad at myself for not sticking to things as well as I would've liked.
I'll finished out this microcycle (2 more workouts) like I have been and then attempt to do the next 2 weeks as a mini-cruise? Leaving me set up for some time off and a new famine phase to begin early January.
The contest I'll be in is 18 weeks long and I'll have to run the BP on a cut... not sure the most optimal way to go about this. Calorie cycling will take too much thought/prep... but I do have a few ideas to make life easier just gotta put it into action! Will report back later...
OK Beefcake, that sounds like a plan.
The fact though, you've been overfeeding/eating freely and it isn't "showing" like it normally does illustrates the power of Famine though. The enzymes that store fat haven't "caught" up yet from homeostasis being disrupted.
A nice side benefit of the caloric whiplash we use in The BP to maximum effect!
The fact though, you've been overfeeding/eating freely and it isn't "showing" like it normally does illustrates the power of Famine though. The enzymes that store fat haven't "caught" up yet from homeostasis being disrupted.
A nice side benefit of the caloric whiplash we use in The BP to maximum effect!