Allie's 1st Blueprint run

allieninja · Post by **allieninja** » Sun Feb 13, 2011 9:49 pm

Street-dreams wrote:
Excellent progress Id say overall you are noticeably leaner. shoulder look bigger. back more defined love handles alot smaller, butt is lifted up some. more shoulder definition.

NICE WORK.

Thanks! It's hard to be objective when it's yourself, ya know?

Here's my diet for today, supplements remain the same.

allieninja · Post by **allieninja** » Mon Feb 14, 2011 12:55 pm

Holy crap what a workout today. I've never been so close to actually throwing up in the gym.

Like, I've wanted to, but I was seriously planning out what to do when I spewed all over the gym floor and possibly equipment - do I clean it up? Of course I do. But what do I clean it up with? Do I tell the gym staff, or just do it quietly? Do I re-take my cbol creatine and E-Bol, because it is probably not entirely metabolized yet and therefore all over the floor? So many questions.

So anyway, I DIDN'T throw up, which is awesome. I still kinda want to, and I also want a nap. But I'm not going to do either of those things. Instead I'm typing this.

Anyway, here's the soundtrack to today's workout - woke up with this song in my head so I figured it meant something. Had to rock the album.

https://www.youtube.com/watch?v=qjm_LgM_6G0

Here's the workout:
Romanian Deadlift 115.0x10, 115.0x10, 120.0x10, 120.0x10, 120.0x10
Push Up 0.0x12, 0.0x12, 0.0x12, 0.0x11, 0.0x6 - total failure on last set, ugh
Squat 95.0x8, 95.0x8, 95.0x8, 95.0x8, 95.0x10
Decline Crunch 25.0x12, 25.0x10, 25.0x10, 25.0x10, 25.0x10
Underhand Pull down (7th plate on machine) 7.0x10, 7.0x10, 7.0x8, 7.0x7, 6.0x8
Hanging Leg Raise 0.0x10, 0.0x10, 0.0x10, 0.0x10, 0.0x8

Here's how I dosed my supps around the workout:

cbol creatine: 6 pre-wo, 6 post-wo
E-bol: 2 pre-wo, 2 post-wo, and will take 2 more at 12pm (approx. 1 hour after workout)
Bioforge: 1 pre-wo, 1 post-wo
White Flood: 1 scoop 30 mins pre-wo
Glycine: 10g 30 mins pre-wo
THE FORMULA pre and intra-wo

Pump was CRAZY again from the cbol creatine today, had to do a stealth bicep flex in the gym mirror to admire it, haha. Don't want anyone catching me, because people that check themselves out in the gym are silly.

I got a new app for my droid over the weekend to keep track of my workouts, jefit. It's really awesome, I like it way better than my other app because there's an offline mode so I don't have to have service to be able to view my workout. Also, it has an audible alarm to tell me when my rest period is up, which was really helpful. It also kept me more honest, and I only took the 1 minute rest intervals instead of cheating and taking an extra few seconds, haha. I'm pretty sure this is what contributed most to my hurlgasm. But yeah it's a good program lol.

allieninja · Post by **allieninja** » Fri Feb 18, 2011 9:18 pm

The rest of the week was a total bust for me, I had doctor's appts Tues and Thurs in the morning so that had to take place of my gym time. But I want to get cleared by my doc for SCUBA diving lessons before my vacation (I'm asthmatic), so I had to cram appointments in wherever I could.

Hoping to hit up some weights in the living room this weekend, as well as biking if it's as nice out as it was today. It almost got to 60 degrees, it was great. The forecast is not looking good for that again but they've been wrong before.

Psyched for the 3 day weekend as well.

allieninja · Post by **allieninja** » Sun Feb 20, 2011 5:50 pm

Turns out Thursday was a total weather fluke - under 30 degrees yesterday and today. No bike riding for me

Hit up my dumbbells in the living room this afternoon for a pretty decent workout. cbol creatine is rocking my world lately, such good pumps and endurance.

Here's the workout:
(not including warm up sets, 1 min rest in between each set)
Barbell Bent Over Row 35x10x5
Dumbbell Walking Lunges 35x10x4, 35x8 - couldn't squeeze out the last 2 reps on my last set

DB bench on ball 25x10x5
Barbell Shoulder Press 50x8 ,50x8, 40x10, 40x12 - counted my sets wrong and only did 4 sets of these
Exercise Ball Crunch Twist 10lb plate behind head x 12 x 5
Skullcrushers on ball 20x12x3
DB alternating curl 20x 10 each arm x 3
Lateral raise seated on ball 10x10x3

Threw a couple extra isolation exercises in at the end because I had nothing better to do

I'm out of Bioforge

Going to cycle off until the start of my next Blueprint run. Hoping 3.0 will be available by then - it's supposed to be out in 4 weeks so it'll be down to the wire for my decision.

Having trouble staying within my calories toward the end of Feast - Rob has me doing only 70% of maintenance on rest days which is 1260 calories. It's really really hard. So I'll admit that my fat loss isn't going to be as good as it would have if I was 100% sticking to my calorie plan.

I'm starting Cruise this week so things should get a little easier with the diet.

Also it sucks, but I missed a lot of workouts during feast. I'm going to count them up this week, but I'm hoping that wasn't too detrimental to my gains.

RobRegish · Post by **RobRegish** » Sun Feb 20, 2011 6:27 pm

Keep up the great work Allie. I've seen the pics..

"Hoping 3.0 will be available by then - it's supposed to be out in 4 weeks so it'll be down to the wire for my decision".

You know something I don't?

allieninja · Post by **allieninja** » Sun Feb 20, 2011 7:39 pm

RobRegish wrote:Keep up the great work Allie. I've seen the pics..

"Hoping 3.0 will be available by then - it's supposed to be out in 4 weeks so it'll be down to the wire for my decision".

You know something I don't?

I guess I do?

https://forum.bodybuildingsupplements.com/showthrea ... =131881153

allieninja · Post by **allieninja** » Tue Feb 22, 2011 1:28 pm

I started Cruise today. What a nice feeling. I thoroughly enjoyed the 5x5 rep scheme - I didn't lose my breath or want to throw up like during feast, haha. I didn't even sweat actually, but I DID go to failure on a lot of exercises, so I was working.

Here's the workout:
(not including warmup sets. 3 minutes of rest in between each set)
Dumbbell Decline Bench Press 40x5, 45x5, 45x5, 45x5, 45x4 - went to failure on last rep, couldn't squeeze out the 5th
Seated Dumbbell Shoulder Press 25x5, 30x5 ,35x5, 35x4, 35x4 - wondering if I should've stayed with lower weights to get all 5 reps, or if 4 reps to failure on the last 2 sets was more effective - hopefully Rob can chime in
Barbell Close Grip Bench Press 115 x1 - static hold from extended position for 10 seconds. I probably could've done more of this weight, but not sure how to gauge what I should be doing for this one.

Obviously didn't get as much of a pump from the cbol creatine today, since I was doing such low reps. But it was still decent, and E-bol is starting to bulk me up pretty good

RobRegish · Post by **RobRegish** » Tue Feb 22, 2011 6:18 pm

"Seated Dumbbell Shoulder Press 25x5, 30x5 ,35x5, 35x4, 35x4 - wondering if I should've stayed with lower weights to get all 5 reps, or if 4 reps to failure on the last 2 sets was more effective - hopefully Rob can chime in..."

Rob wasn't around but here's what Mix said:

"Tell Princess Allie intensity trumps volume any day of the week. Therefore, she needs to take that road..."

TFOF 4 Life...

allieninja · Post by **allieninja** » Tue Feb 22, 2011 11:11 pm

RobRegish wrote:TFOF 4 Life...

WTF is TFOF?

Street-dreams · Post by **Street-dreams** » Wed Feb 23, 2011 2:29 am

the faces of fear i believe

beefcake66 · Post by **beefcake66** » Wed Feb 23, 2011 10:53 am

the 3 faces of fear?

rob, mix, and the ... what's it called again...

RobRegish · Post by **RobRegish** » Wed Feb 23, 2011 11:41 am

beefcake66 wrote:the 3 faces of fear?

rob, mix, and the ... what's it called again...

"The Franchise", his Corporate America alter-ego. Came in handy in the ER when they needed "persuading" to loosen the restraints...

allieninja · Post by **allieninja** » Wed Feb 23, 2011 12:31 pm

RobRegish wrote:
beefcake66 wrote:the 3 faces of fear?

rob, mix, and the ... what's it called again...
"The Franchise", his Corporate America alter-ego. Came in handy in the ER when they needed "persuading" to loosen the restraints...

You are a little bit scary, but at least you're not boring

allieninja · Post by **allieninja** » Wed Feb 23, 2011 12:44 pm

So. Tired. No idea why. I got around 7 hours of sleep, I dunno wtf my problem is. Had a coffee this morning like any other, but instead of it waking me up, I just felt the same. I'm really glad I get 3 minute rest intervals during cruise!

Today was legs, back, & bis. Lifted decent weight while I was doing my reps, and wanted to nap in between haha.

Workout:
(not including warmup sets; 3 minutes of rest in between sets)
Barbell Squat 115x5, 115x5, 115x5, 115x5, 115x5
Barbell Bent Over Row 95x5, 105x5, 105x5, 110x5, 110x5
Barbell Curl 55x5, 55x5, 55x5, 55x5, 60x4

Wondering why I can row almost as much as I can squat. Probably could've rowed another 5lbs to make it equal. Stupid weak legs.

Sountrack for today's workout:

https://www.youtube.com/watch?v=dnujoZwM1dY

K that's all, too tired to be witty today :p