1st time Blueprint log

[lmaonade123]

Some of you may recognize me from my recently finished Ebol log on nolinksplease.com and the thermolife forums (but probably not). You can call me Andrew, or lmaonade, either works.

I decided to try the blueprint after seeing some great results on it. I'm hoping to make this log as dedicated as the Ebol one... and more consistent.

The reason you won't see any machines in this log is because I workout with freeweights in my basement that I've gotten free from my dad's friend and brother. Saved a lot of money on a membership, nice equipment too.

This is the 2nd to last day of my rest week.

I'm 16.

Current weight is 140lbs. I think the whole week of not working out killed my appetite. Maintainence calories is roughly 1800.

Not sure how accurate it is, but my resting heart rate is 86bpm.

Current height (and probably permanent) is 5'10.

Anyways, my current maxes are:

Squats: 295lbs
Deadlifts: 290lbs
Bench: 190lbs
Total: 775lbs

Not really sure what a reasonable goal for the total is, but I'm hoping to increase each max by a pretty decent amount.

Supplements during this log:

White Flood
Green Mag
Optimum ZMA
ON Whey Gold Standard
(Fish Oil & Generic Multivitamin also)

Anxious for day 1. Been missing working out!

[RobRegish]

Ok man, welcome aboard Andrew!

Now one slight tweak in your case; I'll PM you the suggestion. It has to do with calories during Famine.

Otherwise try to establish your average resting heart rate during this time and your estimated maintenance caloric intake. Don't worry if you can't get them perfect. Just ballpark.

Right here and very excited for you!

[lmaonade123]

Weight: 140 (+0) (I've only ate like 450-500 calories today so far, dinner and my next snack is gonna get me up to 1400)

Not a great day to start the blueprint. Not due to sickness, more of personal things.

But I got through day 1 just fine. Bring on the rest of it.

Thanks for clearing up my questions on the workout mixel

Workout:

Superset... 2 mins rest.
Squat 3x5 - 225lbs (intense)
1 arm DB rows 3x5 - 50lbs

Rest

Standing Curls:
60lbs + curl bar (weight = ??)
70lbs + curl bar
70lbs + curl bar

Rest

Incline DB Curls:
30lbs
30lbs
25lbs

Rest

Preacher Curls: (I didn't have anything to do it on, so I substituted using my legs as much as I could to get the effect)
20lbs + bar
25lbs + bar
25lbs + bar

Done.


I really need to work on my biceps. This week off has killed me. Arms feel great, legs are super sore. Stairs are currently my enemy.

[Hank!]

Where in SC Lmao?

[lmaonade123]

Spartanburg, I'm pretty sure you already know how far away that is haha.

[Hank!]

Right up the road. Very cool.

[lmaonade123]

Weight: 140

Accidentally posted a new thread instead of reply first time.

Calories consumed: Roughly 1450.

[RobRegish]

Good man

[lmaonade123]

Weight: 139 (-1)

I'll edit with today's calories after all my meals. I have about 270 in me right now lol.

I'm pretty sure I used all my energy. 1400 calories sucks! Now that I'm limited, I feel like eating more.

Workout:

Incline Bench Press: 85lbs x 10
Dumbbell Seated Press: 25lbs (each arm) x 10

Rest 1 min

Close Grip Bench Press: 115lbs x 10
Dumbbell Seated Press: 25lbs x 7

Rest 1 min

Wide Grip Bench Press 105lbs x 10
Dumbbell Seated Press: 20lbs x 6

Rest 1 min

Incline Bench Press: 85lbs x 10
Dumbbell Seated Press: 15lbs x 7

Rest 1 min

Incline Bench Press: 85lbs x 10

Rest 1 min

Skullcrushers 45lbs x 10

Rest 1 min

Incline Bench Press: 75lbs x 10

Rest 1 min

Skullcrushers 45lbs x 8

End workout.



Wow, I'm so weak today. I don't think I recovered at all since Monday.

[RobRegish]

Alrighty then...

Day 3 is when it hits hardest for me, so it sounds like you're right on schedule. Proceed cautiously over the next 48 hours. You may not require workout #3 (some don't). Primarily driven by 2 factors:

1.) Weight loss - lost 1lbs/day or thereabouts? That's one sign
2.) RHR - If this has increased anything close to 8BPM above baseline, you're likely there.

Hear me now: If you at all feel sick, "off" or just not right - DISCONTINUE. You can't make gains/get traction in Feast if you're sick or you take Famine too deep.

Done properly, it's a HEALTHY exercise in cleansing/detox. It won't exactly feel that way, but a diet of fruits, vegetables, leafy greens and live, juiced drinks isn't exactly unhealthy, you know?

Much of what you "feel" are toxins being released into the bloodstream and ultimately flushed out. Your 2nd and subsequent times through aren't quite as bad. At least it doesn't feel that way to most.

Again, if in doubt... discontinue and/or don't perform workout 3. If you feel up to it, don't be surprised if you're reduced to bodyweight squats and the like. I know I was..

Ultimately your call but I'm at the ready if you need me. Hope that helps...!

[lmaonade123]

I've been sick for the past few days, but now it's started to get worse. I mean, it's nothing more than a sore throat and cough, I haven't felt any extra fatigue.

But what do I do if I'm sick? Assuming I'm healthy by Monday. Am I supposed to restart the program?

[Big.jazayrli]

I've been sick for the past few days, but now it's started to get worse. I mean, it's nothing more than a sore throat and cough, I haven't felt any extra fatigue.

But what do I do if I'm sick? Assuming I'm healthy by Monday. Am I supposed to restart the program?

if you're sick, discontinue till your better, then restart.

you will roll downhill if you workout while sick

[RobRegish]

Very true and good advice Big.Jaz.

Here's what I do: 2 grams of Vit C every 2 waking hours. Lots of rest/fluids and you'll know where all the bathrooms are. Trust me on that one, OK?

Once you feel better, get at LEAST 2-3 days of good eating behind you. Keep track of scale weight and ensure you're back to your starting weight before beginning again.

Good luck, and I hope that helps!

[lmaonade123]

Alright, I'll be sure to start a new log once I'm feeling better. Pretty disappointed I won't be able to start for a bit, but I guess you're right, rest is essential if sick.