Bobby- first run starting 1/3/11
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- Posts: 90
- Joined: Sun Nov 28, 2010 6:19 pm
- Location: georgia
GLP 5 bench
50%x10, 76%x8, 82%x6, 88%x4, 92%x2
Bench Press
175 1rm
87.5x10, 133x8, 143.5x6, 154x4, 161x2
3 min rest between sets
EDT Block
decline db press 9X70 , 9X70 , 7X70 , 7X70 , 5X70 , 5X70
seated cable rows 6X120 , 6X120 , 4X120 , 4X120 , 3X120 , 3X120
3 minutes rest between sets
Decline BB Bench Static Hold X 3 X 5-15 second holds
185X15sec
185X15sec
185X15sec
50%x10, 76%x8, 82%x6, 88%x4, 92%x2
Bench Press
175 1rm
87.5x10, 133x8, 143.5x6, 154x4, 161x2
3 min rest between sets
EDT Block
decline db press 9X70 , 9X70 , 7X70 , 7X70 , 5X70 , 5X70
seated cable rows 6X120 , 6X120 , 4X120 , 4X120 , 3X120 , 3X120
3 minutes rest between sets
Decline BB Bench Static Hold X 3 X 5-15 second holds
185X15sec
185X15sec
185X15sec
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- Posts: 90
- Joined: Sun Nov 28, 2010 6:19 pm
- Location: georgia
GLP 5 Squat day
50%x10, 76%x8, 82%x6, 88%x4, 94%x2
Squat
240 1rm
120X10, 182.4x8, 196.8x6, 211.2x4, 225.6x2
3 min rest between sets
EDT Block
romanian deadlift 7X165 , 7X165 , 5X165 , 5X165 , 4X165 , 4X165
leg sled alternative 7X140 , 7X140 , 5X140 , 5X140 , 4X140 , 4X140
3 minutes rest between sets
static hold ab crunch
3 sets 20 sec hold, 3 minutes rest between
set 1 85lbs
set 2 85lbs
set 3 85lbs
50%x10, 76%x8, 82%x6, 88%x4, 94%x2
Squat
240 1rm
120X10, 182.4x8, 196.8x6, 211.2x4, 225.6x2
3 min rest between sets
EDT Block
romanian deadlift 7X165 , 7X165 , 5X165 , 5X165 , 4X165 , 4X165
leg sled alternative 7X140 , 7X140 , 5X140 , 5X140 , 4X140 , 4X140
3 minutes rest between sets
static hold ab crunch
3 sets 20 sec hold, 3 minutes rest between
set 1 85lbs
set 2 85lbs
set 3 85lbs
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- Posts: 90
- Joined: Sun Nov 28, 2010 6:19 pm
- Location: georgia
GLP 6 bench
50%x10, 64%x5, 76%x3, 85%x1, 95%x1, 105%x1
Bench Press
175 1rm
87.5x10, 112x5, 133x3, 148.75x1, 166x1, 184x1
3 min rest between sets
EDT Block
decline db press 6X70 , 6X70 , 5X70 , 5X70 , 4X70 , 4X70
seated cable rows 7X120 , 7X120 , 5X120 , 5X120 , 4X120 , 4X120
3 minutes rest between sets
Decline BB Bench Static Hold X 3 X 5-15 second holds
190X15sec
190X15sec
190X15sec
50%x10, 64%x5, 76%x3, 85%x1, 95%x1, 105%x1
Bench Press
175 1rm
87.5x10, 112x5, 133x3, 148.75x1, 166x1, 184x1
3 min rest between sets
EDT Block
decline db press 6X70 , 6X70 , 5X70 , 5X70 , 4X70 , 4X70
seated cable rows 7X120 , 7X120 , 5X120 , 5X120 , 4X120 , 4X120
3 minutes rest between sets
Decline BB Bench Static Hold X 3 X 5-15 second holds
190X15sec
190X15sec
190X15sec
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- Posts: 90
- Joined: Sun Nov 28, 2010 6:19 pm
- Location: georgia
GLP 6 Squat day
50%x10, 64%x5, 76%x3, 85%x1, 95%x1, 105%x1
Squat
240 1rm
120X10, 153.6x5, 182.4x3, 204x1, 228x1, 252x1 = 240x2 (all weight i have)
3 min rest between sets
EDT Block
romanian deadlift 6X170 , 6X170 , 4X170 , 4X170 , 3X170 , 3X170
leg sled alternative 6X145 , 6X145 , 4X145 , 4X145 , 3X145 , 3X145
3 minutes rest between sets
static hold ab crunch
3 sets 20 sec hold, 3 minutes rest between
set 1 85lbs
set 2 85lbs
set 3 85lbs
50%x10, 64%x5, 76%x3, 85%x1, 95%x1, 105%x1
Squat
240 1rm
120X10, 153.6x5, 182.4x3, 204x1, 228x1, 252x1 = 240x2 (all weight i have)
3 min rest between sets
EDT Block
romanian deadlift 6X170 , 6X170 , 4X170 , 4X170 , 3X170 , 3X170
leg sled alternative 6X145 , 6X145 , 4X145 , 4X145 , 3X145 , 3X145
3 minutes rest between sets
static hold ab crunch
3 sets 20 sec hold, 3 minutes rest between
set 1 85lbs
set 2 85lbs
set 3 85lbs
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- Posts: 90
- Joined: Sun Nov 28, 2010 6:19 pm
- Location: georgia
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- Posts: 90
- Joined: Sun Nov 28, 2010 6:19 pm
- Location: georgia
day 2 cruise
workout B
Squats
5X5 192LBS
Leg sled
1 static hold for 6-10 sec
lbs
Seated cable rows
5x5
lbs
preacher curl
1 static hold for 6-10seconds (can hold up to 45sec)
lbs
calve raise
1 static hold for 6-10 seconds (can hold up to 45sec)
lbs
Abs/Core
- Hold with as much weight as possible for 6-10 seconds.
workout B
Squats
5X5 192LBS
Leg sled
1 static hold for 6-10 sec
lbs
Seated cable rows
5x5
lbs
preacher curl
1 static hold for 6-10seconds (can hold up to 45sec)
lbs
calve raise
1 static hold for 6-10 seconds (can hold up to 45sec)
lbs
Abs/Core
- Hold with as much weight as possible for 6-10 seconds.
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- Posts: 90
- Joined: Sun Nov 28, 2010 6:19 pm
- Location: georgia
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- Posts: 90
- Joined: Sun Nov 28, 2010 6:19 pm
- Location: georgia
so far so good!
todays workout i ended up skipping due to bad sunburn on shoulders
but will be filling in weights and re attempting tomorrow
had 3 days off so far hoping it wont effect me too bad
weights dont seem to feel heavier week after week although the numbers keep going up so something must be working!
i've gained 10 lbs so far and quite a bit of strength
hoping I can keep it and see where a 2nd run will take me now that I have a better understanding of the routine
a+++ so far
todays workout i ended up skipping due to bad sunburn on shoulders
but will be filling in weights and re attempting tomorrow
had 3 days off so far hoping it wont effect me too bad
weights dont seem to feel heavier week after week although the numbers keep going up so something must be working!
i've gained 10 lbs so far and quite a bit of strength
hoping I can keep it and see where a 2nd run will take me now that I have a better understanding of the routine
a+++ so far
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- Posts: 16
- Joined: Sun Jan 30, 2011 3:34 am
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- Posts: 90
- Joined: Sun Nov 28, 2010 6:19 pm
- Location: georgia
definatly increased/increasingrookie_mistake wrote:how do your lifts compare to before and so far during your blueprint run?
hard to say specifically though because when I first started I just guessed my 1rm because i workout at home with a powerrack and no spotter
but based off my 1rm now despite having some trouble with my shoulder throughout i'd say bench went up 10lbs and squat went up 20lbs
thats why i'm anxious for a second run to see the specifics now that I know my limits and understand the routine better
Oh HELL yeah...islandboy90 wrote:definatly increased/increasingrookie_mistake wrote:how do your lifts compare to before and so far during your blueprint run?
hard to say specifically though because when I first started I just guessed my 1rm because i workout at home with a powerrack and no spotter
but based off my 1rm now despite having some trouble with my shoulder throughout i'd say bench went up 10lbs and squat went up 20lbs
thats why i'm anxious for a second run to see the specifics now that I know my limits and understand the routine better
This is why I wrote the book...!!
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- Posts: 90
- Joined: Sun Nov 28, 2010 6:19 pm
- Location: georgia
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- Posts: 90
- Joined: Sun Nov 28, 2010 6:19 pm
- Location: georgia