Xlb57 - Doing it BP-style for the 1st time!

xlb57 · Post by **xlb57** » Tue Nov 30, 2010 9:29 pm

Wow, the boards here are really starting to fill out - Love seeing the added membership!

So another great leg day (what else is new?). I hit everything on GLP and increased my EDT by a couple reps. I did have to cut the ham curls short a couple sets, as I was starting to feel some "twinging" sort of pain in my right hamstring. Better safe than sorry!

Lower GLP #3

Squat:

200x10
265x8
290x6
315x4
340x4
360x4

EDT

Leg Press: 798x38 (+2 from last workout)
Lying Ham Curls: 140x24 (4 sets total)

Superset calves (alternating toes out, forward, and in):

Standing: 150x10x3
Seated: 125x10x3 (+10 lbs over last time)

Still pounding the calories (~3700-3800). Curious to see if the weight is up at all this Saturday morning. Depending on that, I may cut back rest day calories to ~3250 or so...We'll see.

RobRegish · Post by **RobRegish** » Wed Dec 01, 2010 7:53 am

"So another great leg day (what else is new?). I hit everything on GLP and increased my EDT by a couple reps". - Love this

And yeah, board is starting to fill up. More time answering questions but I LOVE helping you guys for the reason mentioned above! Great new members too. The board is now a big, healthy crew of very helpful guys willing to Learn, Share and GROW as I hoped it would become

xlb57 · Post by **xlb57** » Fri Dec 03, 2010 11:31 pm

So finished up my 2nd Upper GLP today and the shoulder did pretty dang well. I am feeling very optimistic about the direction it's moving.

Decline BP

160x10
195x8
210x6
230x6
250x6
270x6 (felt STRONG here)

EDT #1

Hammer Strength Shoulder Press

290 (+10 lbs)x31

Lat Pulldowns

220x37 (+1 rep)

EDT #2

Skullcrusher

90x43 (+6 reps)

Incline DB Curls

35x40 (+2 reps)

All great progress! Now it's time to rest / eat up for my next leg day.

RobRegish · Post by **RobRegish** » Sat Dec 04, 2010 7:06 am

Absolutely awesome work.

You SHOULD feel great with #'s like this!!

xlb57 · Post by **xlb57** » Sat Dec 04, 2010 10:07 am

RobRegish wrote:Absolutely awesome work.

You SHOULD feel great with #'s like this!!

Thanks a bunch Rob - I certainly do.

At weigh-in this morning: 211.2 lbs.

So that marks a +3.7 lbs increase over the last two weeks and as I suspected, the weight gain has started to kick in. While I am not opposed to some weight gain, I don't want it moving at this rate, so I am going to experiment with some changes. I am going to start by shooting for ~3000-3250 calories on rest days and keep training days up around 3500-3750. I will give this a go for the next week or two to gauge where things end up and adjust as needed.

RobRegish · Post by **RobRegish** » Sat Dec 04, 2010 3:31 pm

Great thinking!

This is the beauty BP brings to the table. Small refinements, key learnings and the ability to tweak based upon your needs.

Awesome stuff!

xlb57 · Post by **xlb57** » Wed Dec 08, 2010 9:13 pm

I've tightened back the cals just a bit and still feeling great. Had an awesome lower day this morning (Lower GLP #4).

Squat:

200x10
290x8
315x6
340x4
360x2
385x2

EDT

Leg Press: 798x40 (+2 reps)

Lying Ham Curls: 140x40 (+16 reps - only completed four sets last w.o.)

I have decided to add a third day into each week. During my third day I will do an arm EDT, calves, and abs.

RobRegish · Post by **RobRegish** » Thu Dec 09, 2010 11:16 am

OK great.

ONE pice of advice. That 3rd day is fine IF you can recover from it. Suggest inserting extra rest days to compensate.

They will ONLY benefit you!

xlb57 · Post by **xlb57** » Thu Dec 09, 2010 10:20 pm

RobRegish wrote:OK great.

ONE pice of advice. That 3rd day is fine IF you can recover from it. Suggest inserting extra rest days to compensate.

They will ONLY benefit you!

Thanks Rob, I will monitor things...I actually worked out today too (due to tomorrow being my birthday). Probably won't do it on such short rest again, but today was extremely successful. My shoulder is feeling awesome!

Upper GLP #3

Decline BP

160x10
210x8
230x6
250x4
270x4
285x4 PR

EDT #1

Hammer strength shoulder press

290x34 (+3 reps from last w.o.)

Lat pulldowns

220x38 (+1 rep)

EDT #2

Incline DB press (first time since shoulder stuff)

85x32

Tbar

135x33

AWESOME day, even if it was on short rest. Going to dominate some sushi and possibly some steak tomorrow night for the b-day!

RobRegish · Post by **RobRegish** » Fri Dec 10, 2010 8:16 am

New PR!

Soooo happy to hear it. Just WAIT until you insert the extra rest day

xlb57 · Post by **xlb57** » Sat Dec 11, 2010 3:38 pm

BONUS DAY

Decided I would start throwing in some bonus days where I felt good. Wanted to go to the gym today, but we are getting absolutely annihilated with snow (Twin Cities, MN - Approx. 1 foot so far). So I used some dumbells I have at home with my adjustable bench.

EDT #1

Incline DB curls: 30x56

DB skullcrushers: 30/hand x 57

EDT #2

C.G. Push-ups: 85

Iso DB curls: 30x42

Calves:

Raises - 60/hand x 55

Got a killer pump in the arms. Really would have liked to have made it to the gym, but this will have to suffice. Better than nothing!

Also, weighed in at 211.4 lbs this week. +.2 lbs from last week. I think the tightening of the calories on rest days is just what the doctor ordered to keep my gains slow and lean!

RobRegish · Post by **RobRegish** » Sat Dec 11, 2010 4:43 pm

BEEEE Utiful!

Sorry to hear about the snow. I've been in Minneapolis/St. Paul in the winter. Ain't pretty!!

xlb57 · Post by **xlb57** » Tue Dec 14, 2010 9:39 pm

This morning was Lower GLP #5. For some reason, this was an especially tiring session...Doesn't mean I didn't hit all my lifts and increase my EDT reps! I am certain this had to do with the fact that I had a little more "fun" this weekend than I planned since it was my birthday.

Squat:

200x10
300x8
325x6
350x4
375x2

EDT:

Leg press: 798x42 (+2 reps from last session)

Lying ham curls: 140x43 (+3 reps from last session)

So next week will be Lower GLP #6! I am definitely looking forward to it and I am going to make sure I have a spotter there, even if it means an additional day or two of rest to do so. Any suggestions other than rest up before the session?

RobRegish · Post by **RobRegish** » Wed Dec 15, 2010 8:28 am

GREAT work!

Now, BIG clue you got all your reps BUT it was an all out effort. You'd be well advised to consider the following:

1.) Consider adding at least one (and perhaps 2!) additional rest days prior to maxing out.

2.) From this day forward until max day, practice visualizing your 1RM not for a single but for a TRIPLE! Do this no less than twice and ideally 3x a day, with at least one of those when you lie down to go to sleep.

All of the physical work has been done. Now, it's just a mental game. And you will win that mental game with this strategy. For what the mind can conceive the body will achieve...