FANTASTIC work man. Soooo happy you're happy
GREAT work!!!Slip's first BP run - Pumped!
-
slipstrm15
- Posts: 28
- Joined: Tue Jun 01, 2010 12:27 pm
Here's an update for yesterday's upper GLP workout. I'll post about today's lower workout when I get a chance.
GLP Upper 1:
Bench Press:
120 x 10
135 x 8
145 x 8
160 x 8
175 x 8
185 x 8
EDT 1:
Inc DB Bench: 65's x 7, 8, 8, 7, 7, 5
Cable Rows: 200 x 7, 6, 6, 6, 5, 5 (consistently increasing reps)
77 reps in 16:25
Seated DB Press: 60's x 6, 60's x 5 (exhausted from inc db press)
supersetted with
Lateral Machine Presses: 70 x 7, 70 x 6
EDT 2:
Tricep Rope Pressdown: 70 x 8, 8, 8, 8, 8
BB Curl: 90 x 6, 6, 6, 5, 4
67 reps in 12:08
Couple of questions on the upper body segment. Should I still being doing DB Pullovers after my bench? Also, I've switched up my EDT block to Inc DB Press and Cable Rows, is that ok? Also changed from skullcrushers to tricep pressdowns, because I feel like they hit my triceps more efficiently.
GLP Upper 1:
Bench Press:
120 x 10
135 x 8
145 x 8
160 x 8
175 x 8
185 x 8
EDT 1:
Inc DB Bench: 65's x 7, 8, 8, 7, 7, 5
Cable Rows: 200 x 7, 6, 6, 6, 5, 5 (consistently increasing reps)
77 reps in 16:25
Seated DB Press: 60's x 6, 60's x 5 (exhausted from inc db press)
supersetted with
Lateral Machine Presses: 70 x 7, 70 x 6
EDT 2:
Tricep Rope Pressdown: 70 x 8, 8, 8, 8, 8
BB Curl: 90 x 6, 6, 6, 5, 4
67 reps in 12:08
Couple of questions on the upper body segment. Should I still being doing DB Pullovers after my bench? Also, I've switched up my EDT block to Inc DB Press and Cable Rows, is that ok? Also changed from skullcrushers to tricep pressdowns, because I feel like they hit my triceps more efficiently.
-
slipstrm15
- Posts: 28
- Joined: Tue Jun 01, 2010 12:27 pm
Falling a little behind on the updates but I'll get everything caught up in this post.
Lower GLP 1:
Squat:
165 x 10
175 x 8
205 x 8
215 x 8
235 x 8
255 x 4
Wow that last set I DIED. I've realized now I was holding a little too long at the bottom of my rep and not exploding upwards.
EDT 1
RDL: 195 x 6, 7, 7, 6, 6
Leg Press: 360 x 6, 6, 6, 6, 6
62 reps in 15:32
Also did 3 sets of static calf work and 3 sets of Static abs.
EDT blocks are going well despite destroying me every time. Very disappointed in the squats but I'll make up for it.
Upper GLP 2:
Bench Press:
120 x 10
145 x 8
160 x 8
175 x 6
185 x 6
205 x 5
Nailed every rep
EDT 1:
Inc DB Bench: 70's x 6, 6, 6, 6, 6, 6 (+ 5 pounds from last workout)
Cable Rows: 200 x 7, 7, 7, 6, 6, 6 (up 4 reps from last workout)
75 reps in 19:08 (took much longer but the heavier weight was workin me hard)
EDT 2:
BB Curls: 90 x 6, 6, 5.5, 4, 4 (actually went down in reps... disappointing)
Tri Pressdown:80 x 6, 6, 6, 6, 6 (+10 pounds)
Gotta get my bicep curls in line but good improvement in triceps. my triceps have always been much stronger however.
Also superset of :
DB Shoulder Press: 60's x 7, 6
Lateral Raise machine: 70 x 9, 7
Good increase from last time
Overall impressed with my progress. I am a little worried that my weight is just now returning to my pre-famine levels but I guess I've still got plenty of time to pack on some more muscle. Oh, and I've been dosing the e-bol well but haven't been feeling very strong results if any in DOMS. This may very well be due to the fact that it has sat on my shelf for a couple of months before I started using it. Thoughts?
Lower GLP 1:
Squat:
165 x 10
175 x 8
205 x 8
215 x 8
235 x 8
255 x 4
Wow that last set I DIED. I've realized now I was holding a little too long at the bottom of my rep and not exploding upwards.
EDT 1
RDL: 195 x 6, 7, 7, 6, 6
Leg Press: 360 x 6, 6, 6, 6, 6
62 reps in 15:32
Also did 3 sets of static calf work and 3 sets of Static abs.
EDT blocks are going well despite destroying me every time. Very disappointed in the squats but I'll make up for it.
Upper GLP 2:
Bench Press:
120 x 10
145 x 8
160 x 8
175 x 6
185 x 6
205 x 5
Nailed every rep
EDT 1:
Inc DB Bench: 70's x 6, 6, 6, 6, 6, 6 (+ 5 pounds from last workout)
Cable Rows: 200 x 7, 7, 7, 6, 6, 6 (up 4 reps from last workout)
75 reps in 19:08 (took much longer but the heavier weight was workin me hard)
EDT 2:
BB Curls: 90 x 6, 6, 5.5, 4, 4 (actually went down in reps... disappointing)
Tri Pressdown:80 x 6, 6, 6, 6, 6 (+10 pounds)
Gotta get my bicep curls in line but good improvement in triceps. my triceps have always been much stronger however.
Also superset of :
DB Shoulder Press: 60's x 7, 6
Lateral Raise machine: 70 x 9, 7
Good increase from last time
Overall impressed with my progress. I am a little worried that my weight is just now returning to my pre-famine levels but I guess I've still got plenty of time to pack on some more muscle. Oh, and I've been dosing the e-bol well but haven't been feeling very strong results if any in DOMS. This may very well be due to the fact that it has sat on my shelf for a couple of months before I started using it. Thoughts?
First, congrats on your gains! Very happy you're happy...
"Oh, and I've been dosing the ebol ecdy well but haven't been feeling very strong results if any in DOMS. This may very well be due to the fact that it has sat on my shelf for a couple of months before I started using it. Thoughts?"
If I'm interpreting this correctly, you're not noticing any decrease in DOMS etc.. Much depends upon how long you've been taking it, how long it's been sitting around etc.. Tough to say without knowing who/where you bought it.
For this very reason, I buy from MASS. Let me give you an example. The bottle of Adaptogen N I ordered as part of The BP Mass Stack was manufactured in late October. I ordered sometime in Nov (forget the exact date). My point being, lots of "big" houses keep inventory laying around a LONG time. Not all of them, but LOTS of them.
I take no favor who's product you use. Do consider that though, if you suspect it's a factor. MASS doesn't ship "dated" inventory. It likely was at MASS for a few weeks (if that) given the manufactured date, ship times to MASS and ultimately to me.
Now if it turns out you have a "fresh" bottle of Ebol and have been running it for some time and still not getting much out of it, do consider Kre-Anabolyn. I'd tell you the same if the situation were reversed too.
Why? B/C I have no vested interest in either. Use what works best for YOU!!
Hope that helps...
"Oh, and I've been dosing the ebol ecdy well but haven't been feeling very strong results if any in DOMS. This may very well be due to the fact that it has sat on my shelf for a couple of months before I started using it. Thoughts?"
If I'm interpreting this correctly, you're not noticing any decrease in DOMS etc.. Much depends upon how long you've been taking it, how long it's been sitting around etc.. Tough to say without knowing who/where you bought it.
For this very reason, I buy from MASS. Let me give you an example. The bottle of Adaptogen N I ordered as part of The BP Mass Stack was manufactured in late October. I ordered sometime in Nov (forget the exact date). My point being, lots of "big" houses keep inventory laying around a LONG time. Not all of them, but LOTS of them.
I take no favor who's product you use. Do consider that though, if you suspect it's a factor. MASS doesn't ship "dated" inventory. It likely was at MASS for a few weeks (if that) given the manufactured date, ship times to MASS and ultimately to me.
Now if it turns out you have a "fresh" bottle of Ebol and have been running it for some time and still not getting much out of it, do consider Kre-Anabolyn. I'd tell you the same if the situation were reversed too.
Why? B/C I have no vested interest in either. Use what works best for YOU!!
Hope that helps...
-
slipstrm15
- Posts: 28
- Joined: Tue Jun 01, 2010 12:27 pm
Thanks Rob. I was mostly wondering if the e-bol ingredients lack of freshness could significantly change their effectiveness in the first place. My next order of supplements is DEFINITELY going to be from MASS, mostly because I find their no BS approach to the industry to be extremely refreshing. Already can't wait to grab some KA for my next blueprint run and this one's just getting going.
Is the "freshness" issue possible? Yes. Likely, no... It either had something to do with that or the way you were running it OR, the Ebol formula isn't optimal for your unique metabolism.
We're all unique in how we respond to different nutra-ceuticals. My job as I see it is to help you find the right ones. I hope I've helped...
We're all unique in how we respond to different nutra-ceuticals. My job as I see it is to help you find the right ones. I hope I've helped...
-
slipstrm15
- Posts: 28
- Joined: Tue Jun 01, 2010 12:27 pm
Wow I got lazy on the updates. I'll give the abridged version of the last few workouts in a big monster post.
Lower GLP 2:
Squat:
165 x 10
195 x 8
215 x 6
235 x 6
255 x 6
275 x 6
Hit my reps. Very happy
EDT 1:
RDL/Leg Press
72 reps in 17:26 big increase in time but +10 reps
Static calves and abs are increasing steadily.
Thoughts:
Starting to gain a little more weight. Happy about that and hitting all my reps in squats. That EDT block is killer.
Upper GLP 3:
Bench Press:
120 x 10
160 x 8
175 x 6
185 x 4
205 x 4
215 x 4
Again every rep confidently hit
EDT 1:
Inc Bench Press Machine/ Cable Rows (all benches for DB bench were taken)
Did well. Cable Rows felt easier than normal. Excited to increase weight
EDT 2:
Bicep Curls/ Tricep Pressdowns
can't compare reps/weight b/c I had to use a different tricep pressdown machine at one point. But bicep curls increased by 1.5 reps
Also did some supplemental shoulder work.
Thoughts:
Bench is making me VERY happy. Biceps are lacking as always but i'm working hard.
Lower GLP 3:
Squats:
165 x 10
215 x 8
235 x 6
255 x 4
275 x 4
295 x 3
Could only get 3 on my last set. Was very disappointed but then I realized back in the bridge workouts I barely got 3 reps for 295 and I was FRESH. Talk about improvement.
EDT 1:
RDL/Leg Press
70 reps in 14:01. Down 20 seconds, up reps on my Leg Press and + 10 pounds on RDL. Lovin it
Static calves and abs doing well. Also threw in a set of BB Shrugs at 205 where I held each rep at the top for about 3 seconds.
Thoughts:
Wish I had gotten that last rep on squats, but oh well. Just want to continue to improve. Definitely want to give KA a try on my next run as opposed to e-bol[/b]
Lower GLP 2:
Squat:
165 x 10
195 x 8
215 x 6
235 x 6
255 x 6
275 x 6
Hit my reps. Very happy
EDT 1:
RDL/Leg Press
72 reps in 17:26 big increase in time but +10 reps
Static calves and abs are increasing steadily.
Thoughts:
Starting to gain a little more weight. Happy about that and hitting all my reps in squats. That EDT block is killer.
Upper GLP 3:
Bench Press:
120 x 10
160 x 8
175 x 6
185 x 4
205 x 4
215 x 4
Again every rep confidently hit
EDT 1:
Inc Bench Press Machine/ Cable Rows (all benches for DB bench were taken)
Did well. Cable Rows felt easier than normal. Excited to increase weight
EDT 2:
Bicep Curls/ Tricep Pressdowns
can't compare reps/weight b/c I had to use a different tricep pressdown machine at one point. But bicep curls increased by 1.5 reps
Also did some supplemental shoulder work.
Thoughts:
Bench is making me VERY happy. Biceps are lacking as always but i'm working hard.
Lower GLP 3:
Squats:
165 x 10
215 x 8
235 x 6
255 x 4
275 x 4
295 x 3
Could only get 3 on my last set. Was very disappointed but then I realized back in the bridge workouts I barely got 3 reps for 295 and I was FRESH. Talk about improvement.
EDT 1:
RDL/Leg Press
70 reps in 14:01. Down 20 seconds, up reps on my Leg Press and + 10 pounds on RDL. Lovin it
Static calves and abs doing well. Also threw in a set of BB Shrugs at 205 where I held each rep at the top for about 3 seconds.
Thoughts:
Wish I had gotten that last rep on squats, but oh well. Just want to continue to improve. Definitely want to give KA a try on my next run as opposed to e-bol[/b]
-
slipstrm15
- Posts: 28
- Joined: Tue Jun 01, 2010 12:27 pm
Time for some updates!
GLP Upper 4:
Bench Press: Hit all my reps. Things looking good.
EDT 1:
Cable Rows/Inc Bench Machine
Had to use a machine rather than dumbbells so can't really compare.
EDT 2:
Bicep Curls/Tricep Pressdown
+2 reps on biceps, +10 pounds on triceps, -2 minutes
Also did some shoulder work
Lower GLP 4:
Squats: lower back was bothering me and I couldn't get great form so my last set didn't get to 315. Instead I did 225 x 6
Not a great workout overall. Skipped my EDT block. Just three sets of heavy leg press and some calf work.
Upper GLP 5:
Bench Press: Hit every rep and even got an extra one on my last set. Can't wait to blast that PR
EDT 1
Inc DB Bench/Cable Rows
+5 pounds on db bench, + 3 reps on rows
EDT 2
Bicep Curls/Tricep Press downs
arms were blasted for some reason. had to go down to 80's on curls to even get reps.
Also some shoulder work.
Upper GLP 5:
Squats: Hit every rep except one on my second to last set. Feeling better
EDT 1
RDL/Leg Press
+4 reps on RDL
Also calf and ab work.
Thoughts: Hopefully my lower back is up to the last lower workout in a day or two. Ready to smash the Bench PR today. Sad I ran out of e-bol today, but more excited to try KA in the future anyway.
Quick question Rob. My roommate just got strength bands in the mail today. Is it possible to incorporate those into my cruise phase or would that be too new of a stimulus?
GLP Upper 4:
Bench Press: Hit all my reps. Things looking good.
EDT 1:
Cable Rows/Inc Bench Machine
Had to use a machine rather than dumbbells so can't really compare.
EDT 2:
Bicep Curls/Tricep Pressdown
+2 reps on biceps, +10 pounds on triceps, -2 minutes
Also did some shoulder work
Lower GLP 4:
Squats: lower back was bothering me and I couldn't get great form so my last set didn't get to 315. Instead I did 225 x 6
Not a great workout overall. Skipped my EDT block. Just three sets of heavy leg press and some calf work.
Upper GLP 5:
Bench Press: Hit every rep and even got an extra one on my last set. Can't wait to blast that PR
EDT 1
Inc DB Bench/Cable Rows
+5 pounds on db bench, + 3 reps on rows
EDT 2
Bicep Curls/Tricep Press downs
arms were blasted for some reason. had to go down to 80's on curls to even get reps.
Also some shoulder work.
Upper GLP 5:
Squats: Hit every rep except one on my second to last set. Feeling better
EDT 1
RDL/Leg Press
+4 reps on RDL
Also calf and ab work.
Thoughts: Hopefully my lower back is up to the last lower workout in a day or two. Ready to smash the Bench PR today. Sad I ran out of e-bol today, but more excited to try KA in the future anyway.
Quick question Rob. My roommate just got strength bands in the mail today. Is it possible to incorporate those into my cruise phase or would that be too new of a stimulus?
-
slipstrm15
- Posts: 28
- Joined: Tue Jun 01, 2010 12:27 pm
Upper GLP 6:
The big day came. And i SMASHED my PR.
Prevoius 1RM for Bench Press during the BP: 240
Final set of Bench Press for GLP 6: 255 x 1!!
YES. Also continued to increase on my EDT blocks. Everything is up.
Lower GLP 6:
Was genuinely nervous about squats, but I shouldn't have been.
Previous 1RM for Squats during the BP: 325
Final set of Squats for GLP 6: 340 x 1!!
Another PR CRUSHED.
Again EDT blocks and static holds continue to improve. Overall I just can't wait to milk out some more gains during my cruise with strength bands. As far as weight goes, I left my scale at home, but I am weighing in at the gym at 179.5, so that's around a 2.5-4 pound gain.
The big day came. And i SMASHED my PR.
Prevoius 1RM for Bench Press during the BP: 240
Final set of Bench Press for GLP 6: 255 x 1!!
YES. Also continued to increase on my EDT blocks. Everything is up.
Lower GLP 6:
Was genuinely nervous about squats, but I shouldn't have been.
Previous 1RM for Squats during the BP: 325
Final set of Squats for GLP 6: 340 x 1!!
Another PR CRUSHED.
Again EDT blocks and static holds continue to improve. Overall I just can't wait to milk out some more gains during my cruise with strength bands. As far as weight goes, I left my scale at home, but I am weighing in at the gym at 179.5, so that's around a 2.5-4 pound gain.
So happy for you man!!!!
I tell you all with a tear in my eye.....
This has been the greatest day of my life
Many of you I spoke with today know what I'm talking about. Others left me vmails. Some I left messages for.
You may all think I'm out of my mind... but as I said above - if I die today this way my finest hour.
Why?
Because about a half dozen of you hit PR's or your world is a better place today. Some whack job named Rob Regish threw this book together in his basement see?
Another nut named John Drake helped him get it out there.
God bless you all...
I tell you all with a tear in my eye.....
This has been the greatest day of my life
Many of you I spoke with today know what I'm talking about. Others left me vmails. Some I left messages for.
You may all think I'm out of my mind... but as I said above - if I die today this way my finest hour.
Why?
Because about a half dozen of you hit PR's or your world is a better place today. Some whack job named Rob Regish threw this book together in his basement see?
Another nut named John Drake helped him get it out there.
God bless you all...
-
slipstrm15
- Posts: 28
- Joined: Tue Jun 01, 2010 12:27 pm