Beefcake's BP Cut - 2 Runs

beefcake66 · Post by **beefcake66** » Sat Feb 12, 2011 9:23 am

Four workouts left and then I'm done the Feast phase and will do cruise for two weeks before having another famine (detox/cleanse again).

With the exception of chinups, I do believe I have added a fair amount of pounds to my core lifts. I may max out on rows just to have a better back exercise strenngth measure.

Because of a few issues(bad recovery) and the fact I was trying to cut, I'm taking out the 4th microcycle of my GST routine and just running 3, so to calculate my maxes I'll be using 85% of my 1RM and repping out after a solid warmup. (instead of 95% in the next week).

beefcake66 · Post by **beefcake66** » Fri Feb 18, 2011 9:03 am

February 14
Seated BB Shoulder Press - 85lbs x 5, 3, 3
Incline BB Bench Press - 75lbs x 8, 65lbs x 9
Bench Dips - BW x 10, 10
Decline BB Bench Press - 55lbs x 15, 15

New 1RM = 100lbs; No change.
Reason: Lat was hurting badly, like a bad knot/pinch, it had been bothering me for a few days but I had to get a workout in (it was nearly a week off between workouts). So it was tweaking pretty bad throughout the workout, so I wasn't able to push as much as I should've. I assume my 1RM after this round is actually over 100.

February 16
BB Back Squat - 135lbs x 10, 3, 3
BB Front Squat - 65lbs x 15, 15
DB Bulgarian Split Squat - 10lbs x 12, 12
BB Standing Calf Raise - 155lbs x 20, 20

Back was feeling a bit better today, it still gives me a weird feeling but it's not longer at "almost injured" status. It's just a bit of muscle soreness.

New 1RM = 180lbs; +28lbs from the beginning of Feast (which was a PR as well...)

beefcake66 · Post by **beefcake66** » Wed Feb 23, 2011 8:31 am

February 19

Chinups - BW x 1, 3(Neg), 3(Neg)
Bentover BB Row - 85lbs x 15, 15
High Pulls - 55lbs x 15, 15
EzBar Curls - 30lbs x 15, 15

New Max: 1 Chinup

February 21

Deadlifts - 195lbs x 10, 3, 3
BB SLDL - 95lbs x 15, 15
BB Hip Thrusts - 95lbs x 15, 12
Good Mornings - 65lbs x 15, 15

New Max: +35lbs to Deadlift 1RM
(and that is an ALL TIME PR... the other's I've done more on before... this one my previous all time max was 240 :p )

That's the end of Feast. Cruising now!

RobRegish · Post by **RobRegish** » Thu Feb 24, 2011 12:24 am

"New Max: 1 Chinup
New Max: +35lbs to Deadlift 1RM
(and that is an ALL TIME PR... the other's I've done more on before... this one my previous all time max was 240 :p )"

Wecome to Gainsville Beefer....

beefcake66 · Post by **beefcake66** » Thu Feb 24, 2011 10:51 am

No change on the shoulders because I had a bad knot in my lat, but I'm sure that's up at least 10lbs, and this too:

New 1RM = 180lbs; +28lbs from the beginning of Feast (which was a PR as well...)

First week was PR's, last week maxing out was PR's. yep!

Gotta cruise now but I'm right back on track very soon...
I'm anxiously awaiting BP 3.0... dowantdowantdowant!!

I can say that I never expected to be able to rep out 85lb shoulder presses this soon! For the longest time I was chasing after 70lbs :p

QUESTION: Should I stop adaptogen N for cruise? And creatines?

RobRegish · Post by **RobRegish** » Thu Feb 24, 2011 11:03 am

Consider the following:

1.) Discontinue the Adaptogen N

2.) Double up or switch to a new creatine during Cruise

3.) Start talkin' real loud about these PR's on nolinksplease.com...

beefcake66 · Post by **beefcake66** » Thu Feb 24, 2011 1:00 pm

done and doneee!

beefcake66 · Post by **beefcake66** » Mon Feb 28, 2011 8:11 am

3 more workouts (will post info on chest day soon) and then I'm going to begin famine again. I've been taking lots of rest lately (like 3 days between workouts, that aren't that hard right now), I'm going to start recording my resting heart rate for a good measure when I begin famine.

I'm only pushing it cause I wanna get another full run in before the end of the contest I'm in, which gives me slightly over 2 months at this point (ends May 7).

beefcake66 · Post by **beefcake66** » Tue Mar 01, 2011 6:25 pm

3 Faces of Fear:

I'm considering skipping cruise and just going right into another famine and into feast. Is this completely a bad idea?

I've been a little under the weather lately in more ways than just feelin sicky... Considering taking this week off (haven't lifted since last week anyways) and then getting into the famine....

beefcake66 · Post by **beefcake66** » Mon Mar 07, 2011 9:17 am

Unfortunately I received the "Do Not Skip Cruise" directive until too late. I've had 10 days off of exercising, been eating around maintenance/cutting cals during this time. I began Famine today. I'll be doing the first famine workout this evening.

beefcake66 · Post by **beefcake66** » Wed Mar 09, 2011 8:05 am

HR Baseline (manually taken): 66bpm

---Measuring myself while watching my alarm clock with no seconds reading... so accuracy is questionable.

Famine Day 1- Monday March 7

Weigh-in: 65.6kg (-0lbs)
HR: did not measure
Calories: ~1300 (too high), protein ~50g (too high)

Workout 1
Back Squat 115x6, 6, 6
1 Arm DB Row 30x6, 6, 6

EzBar Curls 40x6, 6, 5

Famine Day 2- Tuesday March 8

Weigh-in: 65.6kg (-0lbs)
HR: ~74
Calories: ~1500 (too high!), protein ~50g (too high)

Famine Day 3- Wednesday March 9

Weigh-in: 65.3kg (-0.66lbs)
HR: ~71

Calories: ~1800-2200; <50g Protein (wayyyy high cals...)

Famine Day 4- Thursday March 10

Weigh-in: 65.1kg (-1.1lbs)
HR: did not measure

Workout 2:
WG Bench Press/DB Shoulder Press: 65lbs x 10 / 20lbs x 10
CG Bench Press/DB Shoulder Press: 65lbs x 10 / 20lbs x 10
Incline Bench Press/DB Shoulder Press: 55lbs x 10 / 15lbs x 10
Decline Bench Press/DB Shoulder Press: 55lbs x 10 / 15lbs x 10
(didn't do triceps because they're pretty fried after this much... My upper body's not as big and strong as most of the guys so I figure it's alright)

Cals: ~1500; Protein: ~50g

Famine Day 5- Friday March 11

Weigh-in: 65.0kg (-1.32lbs)
Waking HR: 71

3:30pm update:
I haven't had any caffeine for over 5 hours; I've been sitting at a computer all day, only exercise walking to and from the bathroom; the only supp's ive taken are green tea extract and yohimbine with the last dose at approx 1pm (so over 2 hours ago)...
Resting Heart Rate: 81-82bpm

HMMMMMMMMMMMMMMMMMMMMMMMMMMMMM

Workout 3:
Back Squats 95x12, 12, 12
One-Arm Rows 30x12, 12, 12

EzBar Curls 25x12, 12, 12

For such a short workout I really sweated my ass off....
In the condition I'm in I feel as if I've earned my famine phase token.

Calories: 1185

On to Feast!

Feast day 1!!! Saturday March 12

Weigh-In: 64.2kg (-3.08lbs famine) [0 feast]

beefcake66 · Post by **beefcake66** » Fri Mar 11, 2011 8:33 am

Hey Rob... there's my famine so far... not so good. my BWx8 is 1144... I'm hoping to make the most of today to really get things going but as it stands I've only lost a little over 1lb over 4 days but my HR has gone up about 5bpm. I'll be drinking and staying up pretty late tonight so that should be pretty good in eliciting the "OH SHIT" response from my body.. and hopefully a weight drop too (I have a trick I'm going to use for this too).

Hopefully that fancy information is up super duper soon so i can take advantage of it during my feast phase :p

Annnnnddd I should be ordering the items to make The Formula soon too... probably not till next week as I am SUPER POOR!

RobRegish · Post by **RobRegish** » Fri Mar 11, 2011 5:22 pm

Been there.

If you're going to drop a DIME on anything do make it within the category of intra-workout nutraceuticals.

Reason: They're your BEST bet for RESULTS!! And when you're part of The Blueprint Army, that's all we care about...

beefcake66 · Post by **beefcake66** » Tue Mar 15, 2011 8:01 am

Feast day 1!!! Saturday March 12

Weigh-In: 64.2kg (-3.08lbs famine) [0 feast]

Feast day 2 - Sunday March 13

Weigh-In: 64.7kg (+1.1lbs)

Feast day 3 - Monday March 14

Weigh-In: 66.6kg (+5.28lbs!!!)

The cut begins today.
Cals: ~1600 rest days; ~1740 workout days.
Lots of Cardio (AM fasted 30-60 minutes 5-7 days a week)

AM Cardio: 30 minutes stationary bike

Feast Workout #1:
GST Press Day

BB Bench Press - 70lbs x 8, 8, 15
DB Pullovers - 35lbs x 6, 6, 6, 6
DB Shoulder Press - 30lbs x 5, 25x6, 6, 6
BB Incline Bench Press - 70lbs x 6, 5, 65x 6, 6

PM Cardio: 30 minutes Incline Treadmill

Cals: 1746
Protein: 131.4g (29%)

Feast day 4 - Tuesday March 15

Weigh-In: 66.1kg (+4.18lbs)

AM Cardio: 30 minutes stationary bike

Feast Workout #2:
GST Squat Day

BB Back Squat - 105lbs x 8, 8, 12
BB Stationary Lunges - 65lbs x 6/6, 6/6, 6/6, 6/6
DB Stepups - 35lbs x 6/6, 6/6, 6/6, 6/6
BB Explosive Calf Raise - 225lbs x 6, 6, 6, 6

I really gotta stop doing those BB Calf Raises... 200lbs is way more than I should have on my back. I feel my spine compressing and one wrong move and I'd be WRECKED.

PM Cardio: none!

Cals: 1746
Protein: 130.5g (29%)

Feast day 5 - Wednesday March 16

Weigh-In: 64.9kg (+1.54lbs)

AM Cardio: 30 minutes stationary bike

Rest Day!

PM Cardio: Grocery shopping (aka: none...)