This is actually my second run, but the first one that I am logging. Both of my runs have been with customized programs from Rob. The first one was a recomp last fall, and this is a clean bulk.
I just finished my famine yesterday-glad to be off of the 1400 calorie diet. I started at 177.2 lbs and was 169.2 last night. I'm using a maintenance level of 3000 calories daily, so I get to take in 3600 for the next few days.
A little background info is that I have been lifting for 20 years now. I've been as big as 200 pounds when I was really bulked up maybe 12 years ago, but usually am in the 175-185 lb range. I added a couple of pounds overall in my recomp, while losing about 1-2 pounds of bodyfat-pretty good for 9-10 weeks of work.
This time I'm going to amp up the supplements a little and also use "The Formula" to hopefully jump up my results.
I'll get into more specifics as I go along, both with supplementation and my workout program as I have some exercises that I do that are a little different than the norm-they just work better for me and don't cause injuries. For the next 3 days I'm just going to have a good time eating.
The Doc's 2nd Blueprint Run
Alright, workout 1 for HIT is in the books.
I did Dips supersetted with Pullovers for my first movement. Worked up to a final set of body weight + 90 lbs X 7reps and then 75 lbs on the Pullovers for 9 reps.
2nd movement was Zane Leg Blaster Squats supersetted with Leg Curls. I've been using the Leg Blaster for a few years now for squats with a lot of success. The movement is probably more like a front squat than a regular squat, but you can go pretty heavy. Today I hit 285 lbs X 10 reps, followed by Leg Curls 80 X 9. The leg curls are on a free weight leg curl machine, so I can only do about 1/2 of what I would do on a regular gym machine.
My EDT Block was Bent-over Dumbell Rows with Dumbell Incline Bench Press. I did 66 reps total with the Rows at 65 lb dumbells and the Incline Bench with 75 lb dumbells. Will probably have to increase the reps next time and then bump the weight on the following training day.
Last movement was Dumbell Stiff-leg Deadlifts with 75 lb dumbells for 8 reps followed by 85 lb dumbells for 2 sets of 8 reps.
Good workout overall, should be able to hit it again in 2 days with no problem.
Diet is going well with 3600 calories on lifting days and cutting back to 3000 on off days.
I did Dips supersetted with Pullovers for my first movement. Worked up to a final set of body weight + 90 lbs X 7reps and then 75 lbs on the Pullovers for 9 reps.
2nd movement was Zane Leg Blaster Squats supersetted with Leg Curls. I've been using the Leg Blaster for a few years now for squats with a lot of success. The movement is probably more like a front squat than a regular squat, but you can go pretty heavy. Today I hit 285 lbs X 10 reps, followed by Leg Curls 80 X 9. The leg curls are on a free weight leg curl machine, so I can only do about 1/2 of what I would do on a regular gym machine.
My EDT Block was Bent-over Dumbell Rows with Dumbell Incline Bench Press. I did 66 reps total with the Rows at 65 lb dumbells and the Incline Bench with 75 lb dumbells. Will probably have to increase the reps next time and then bump the weight on the following training day.
Last movement was Dumbell Stiff-leg Deadlifts with 75 lb dumbells for 8 reps followed by 85 lb dumbells for 2 sets of 8 reps.
Good workout overall, should be able to hit it again in 2 days with no problem.
Diet is going well with 3600 calories on lifting days and cutting back to 3000 on off days.
For some reason I couldn't link it, but it's on Frank Zane's web site-FrankZane.com.
After looking at it though, I think it is a different model than what I have-mine is about 6 years old. The pictures make it look smaller and less sturdy, although it might be just as big-I can't really tell. Maybe Hoist isn't making it anymore. I'll investigate.
I tried to find info about it's capacity, but came up with nothing. Frank states that you don't need to use more than 200 lbs on it, but then again he's 65 years old. He is one of my all time favorite bodybuilders, but he's looking pretty washed up these days.
Now Robby Robinson is about the same age and he looks incredible. Still has the freaky biceps peaks.
After looking at it though, I think it is a different model than what I have-mine is about 6 years old. The pictures make it look smaller and less sturdy, although it might be just as big-I can't really tell. Maybe Hoist isn't making it anymore. I'll investigate.
I tried to find info about it's capacity, but came up with nothing. Frank states that you don't need to use more than 200 lbs on it, but then again he's 65 years old. He is one of my all time favorite bodybuilders, but he's looking pretty washed up these days.
Now Robby Robinson is about the same age and he looks incredible. Still has the freaky biceps peaks.
Just finished up my second HIT workout.
Did BW + 100lbs on Dips X 6 reps, followed by Pullovers with 90lbs X 6 reps.
Then did Leg Blaster Squats 315lbs X 6 reps, followed by Leg Curls 90lbs X 6 reps.
EDT Block went really well-Dumbell rows at 65lbs each followed by Incline Dumbell Bench Press at 75lbs. Got 82 reps compared to 66 the other day. Will jump up the weight on my next workout by 5lbs on each.
Finished with Glute-Ham Raises-3 sets. BW X 8 reps, then BW + 30lb Weighted Vest for 2 sets of 4 reps. Those suckers hurt.
Diet has been going well. The Formula is working great, as usual. I'm also trying to increase my egg consumption as part of my diet. Spending a little extra for organic eggs just to stay away from some of the harmful crap.
My 3rd HIT workout will be in either 2 or 3 days, depending on how I'm feeling.
Did BW + 100lbs on Dips X 6 reps, followed by Pullovers with 90lbs X 6 reps.
Then did Leg Blaster Squats 315lbs X 6 reps, followed by Leg Curls 90lbs X 6 reps.
EDT Block went really well-Dumbell rows at 65lbs each followed by Incline Dumbell Bench Press at 75lbs. Got 82 reps compared to 66 the other day. Will jump up the weight on my next workout by 5lbs on each.
Finished with Glute-Ham Raises-3 sets. BW X 8 reps, then BW + 30lb Weighted Vest for 2 sets of 4 reps. Those suckers hurt.
Diet has been going well. The Formula is working great, as usual. I'm also trying to increase my egg consumption as part of my diet. Spending a little extra for organic eggs just to stay away from some of the harmful crap.
My 3rd HIT workout will be in either 2 or 3 days, depending on how I'm feeling.
Just finished my 3rd workout. I took an extra day off, which seems to have been a good idea.
Dips went all the way to BW +115lbs for 3 reps with Dumbell Pullovers of 100lbs also for 3 reps.
I got 3 reps on the Zane Leg Blaster at 365lbs with Leg Curls of 105lbs for 3 reps.
The Dips and Leg Blaster are new PRs.
My EDT block of Dumbell Row and Incline Dumbell Bench went well. I increased the weight by 5lbs on each and still got a fairly easy 76 reps.
Finished off with 3 sets on Dumbell Stiff-leg Deadlifts.
So far everything is going really well. I've got my deload in the next workout, followed by my 1 rep Max workout.
Dips went all the way to BW +115lbs for 3 reps with Dumbell Pullovers of 100lbs also for 3 reps.
I got 3 reps on the Zane Leg Blaster at 365lbs with Leg Curls of 105lbs for 3 reps.
The Dips and Leg Blaster are new PRs.
My EDT block of Dumbell Row and Incline Dumbell Bench went well. I increased the weight by 5lbs on each and still got a fairly easy 76 reps.
Finished off with 3 sets on Dumbell Stiff-leg Deadlifts.
So far everything is going really well. I've got my deload in the next workout, followed by my 1 rep Max workout.
This is absolutely FANTASTIC!!! So happy for you man. Brought a BIG smile to my face after shoveling again today...drtda wrote:Just finished my 3rd workout. I took an extra day off, which seems to have been a good idea.
Dips went all the way to BW +115lbs for 3 reps with Dumbell Pullovers of 100lbs also for 3 reps.
I got 3 reps on the Zane Leg Blaster at 365lbs with Leg Curls of 105lbs for 3 reps.
The Dips and Leg Blaster are new PRs.
My EDT block of Dumbell Row and Incline Dumbell Bench went well. I increased the weight by 5lbs on each and still got a fairly easy 76 reps.
Finished off with 3 sets on Dumbell Stiff-leg Deadlifts.
So far everything is going really well. I've got my deload in the next workout, followed by my 1 rep Max workout.
You're moving some BIG weights on the very BEST of movements. Keep up the GREAT work...
Had my easy day today with no EDT Block and higher reps.
Got BW +100lbs for 7 reps on Dips and Leg Blaster Squats @ 315lbs for 7 reps.
Will do a little cardio tomorrow, rest another day, and then go for my 1 rep maxes to establish for GLP 1.
Diet is going well-sometimes it's hard to eat all the calories needed after coming off of famine just 10 or so days ago, but I've been right on target every day.
Got BW +100lbs for 7 reps on Dips and Leg Blaster Squats @ 315lbs for 7 reps.
Will do a little cardio tomorrow, rest another day, and then go for my 1 rep maxes to establish for GLP 1.
Diet is going well-sometimes it's hard to eat all the calories needed after coming off of famine just 10 or so days ago, but I've been right on target every day.
Day 5, with my maxes, is in the bag.
Set new 2 rep PRs on Dips-BW + 125lbs for 2 reps and Leg Blaster Squats 385lbs also for 2 reps.
Crazy thing is I didn't even feel all that well today and also had to lift after work, which I usually don't like-it was going on 7:00 PM before I got started lifting.
Need to calculate my 1 rep maxes for GLP 1 now and get started after a few days off.
Since starting Feast I have been using Kre-Anabolyn, Adaptogen-N, Alkaplex Green, Multi-Life, and Mass Pro Amino and Whey Protein as part of the Formula along with some of the new goodies that Rob recommended to add to the Formula.
Set new 2 rep PRs on Dips-BW + 125lbs for 2 reps and Leg Blaster Squats 385lbs also for 2 reps.
Crazy thing is I didn't even feel all that well today and also had to lift after work, which I usually don't like-it was going on 7:00 PM before I got started lifting.
Need to calculate my 1 rep maxes for GLP 1 now and get started after a few days off.
Since starting Feast I have been using Kre-Anabolyn, Adaptogen-N, Alkaplex Green, Multi-Life, and Mass Pro Amino and Whey Protein as part of the Formula along with some of the new goodies that Rob recommended to add to the Formula.