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.
Did 6 sets of Dips with BW + 65lbs for 10 reps each. It was actually a little harder than I thought it would be.
My 2 EDT blocks went well. First one was Decline Dumbell Press with One-Arm Rows for 70 reps total. Second one was Seated Dumbell Presses with Dumbell Upright Rows for 66 reps.
I'll need to crank up the weights a little on my EDT blocks, but I'm trying to not go too crazy. It seems like if I do I actually have more of a setback than a gain. I found that out on legs when I was doing a PRRS-type training a while back.
Last exercise was 2 sets of static holds with Close-grip Bench. I did the first one with 225lbs and the second with 275lbs. I'm not sure if that's decent or not as I had never really done them before.
Diet is going well. This week I'm cutting back to 100% of Maint level calories on training days and 90% on non-training days.
Dips were tough. The intensity really ratchets up quick. I got all of my reps except on my heaviest set I missed by 1 rep.
My decline dumbell press and one-arm row EDT block went well. I increased my reps by almost 20 over last time, so the weights definitely need to go way up.
2nd EDT block of dumbell shoulder press and upright rows also was a good one-increased by 13 reps. I'll increase the weight by a small amount for the next time.
Last 2 movements were static holds on close-grip bench and preacher curls. Both went well, but I was pretty tired by then.
5th GLP 1 today. Almost didn't lift after shoveling the 20" of snow we received-my back and abs were already fatigued, but rested for a while and had a good workout.
I got all 6 sets of my Dips.
EDT blocks moved up in weight and reps. They seem to be going really well.
Did a couple of static holds with Pushdowns and Preacher Curls for arms.
I'm going to take 2 days off before my next workout to rest up from the lifting and the shoveling.
Leg Blaster sets still going well. No problems nailing all the sets/reps.
EDT block of Lunges/ Glut-Ham Raises was a little tougher to increase, but still got out an extra 10 reps. I'm going to increase the Lunges by about 5 pounds and keep the GHRs the same weight.
Rack Pulls with Static Hold-worked up to 475. I was hoping to hit 500 on this run, but looks like it will take a little longer. No problem though, 450 was my max before this run.
Posting yesterday's results for GLP 1 Workout #10.
Leg Blaster Squats were good-seemed to get easier as I went up in weight. 390 was my heaviest set. Will be trying to max 420 next workout.
EDT Block of Lunges/Glute-Ham Raises were good. I jumped the Lunges up to 160 pounds which knocked down my reps slightly-will keep both exercises at the same weight for next time.
Rack pulls went really well-worked up to a Static Hold of 10 seconds with 480 pounds.
Today was my last upper body day for GLP 1-so went for a max on Dips-I got 135lbs for 2 reps, which equals a max of 143.
EDT blocks were definitely tougher after having maxed out on Dips, but I was able to increase both the Decline Dumbell Bench/One-arm Rows and the Dumbell Shoulder Press/Dumell Upright Rows by 10-12 reps each.
Finished with a Static Hold for triceps and Biceps.
I'm going to take a couple of days off before I go for my max on Legs day.
I took several days off to rest up for my max day on Leg Blaster Squats. I had no problem nailing my goal. I did 410lbs for 2 reps, so jumped my 1 rep max up from 408 to 435 during GLP 1.
My EDT Block of Lunges with Glute/Ham Raises was good, but I was definitely feeling spent somewhat from the Squats.
Last exercise was Static Holds on Rack Pulls. Final set did 485lbs for a 5 second hold. I should have held for 10 seconds, but one of my straps started to slip and I couldn't hold any longer. This is an increase during GLP 1 of 35lbs from my previous max-and that was with no Static Hold.
On to Cruise next where I'll do a 5X5 program. I'm actually looking forward to it as last run I put on 1-2lbs during Cruise.
drtda wrote:I took several days off to rest up for my max day on Leg Blaster Squats. I had no problem nailing my goal. I did 410lbs for 2 reps, so jumped my 1 rep max up from 408 to 435 during GLP 1.
My EDT Block of Lunges with Glute/Ham Raises was good, but I was definitely feeling spent somewhat from the Squats.
Last exercise was Static Holds on Rack Pulls. Final set did 485lbs for a 5 second hold. I should have held for 10 seconds, but one of my straps started to slip and I couldn't hold any longer. This is an increase during GLP 1 of 35lbs from my previous max-and that was with no Static Hold.
On to Cruise next where I'll do a 5X5 program. I'm actually looking forward to it as last run I put on 1-2lbs during Cruise.
