Justin's + Nick's TFOF ( CUT)

Unfiltered Tips & Techniques centered around Blueprint Training
Nick-is-TLF
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Post by Nick-is-TLF »

Sounds perfect ! SOrry for the constant flow of question :S. I'm most likely going to do treadmill, 30 mins / low intensity / steady state, until monday from which i will rest until friday where we begin the FAMINE !
Thanks Again for the help !
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RobRegish
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Post by RobRegish »

Answering questions are a privilege, not a pain.. :)

You bought a ticket to this train I'm driving, you're going to Gainsville.

The conductor answering your questions gets you there that much faster.. :)
Justin
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Post by Justin »

This morning checked my heart rate again and was consistent at 67 BPM...

Can't wait to finally get to see my personalized BP tomorrow :)

Starting measurements:
Chest:38
Arm: 15.2
Waist:33
Thigh: 21
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RobRegish
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Post by RobRegish »

And you will... :)
Nick-is-TLF
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Post by Nick-is-TLF »

i only started saturday... but my BPM for Sat: 54 and for Sun:56
We'll see how the rest of the week goes !!
sooooooo eager for friday :P !
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RobRegish
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Post by RobRegish »

Wow, that'a a quick jump!!

Always remember... HEALTH FIRST!!! Great work... :)
Nick-is-TLF
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Post by Nick-is-TLF »

RobRegish wrote:Wow, that'a a quick jump!!

Always remember... HEALTH FIRST!!! Great work... :)
I hope your not thinking i started the famine ! :P im still on my week off until friday haha :P
Nick-is-TLF
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Post by Nick-is-TLF »

i was also wondering if Xfactor advanced would be a good add to the blue print ?
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RobRegish
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Post by RobRegish »

Nick-is-TLF wrote:i was also wondering if Xfactor advanced would be a good add to the blue print ?
Tell you what Nick, please PM me the full name and month you bought under at PayPal. Provided everything squares up, I'll have your answer.. :)

Sorry to have to do this, but sadly... periodic spot checks have become necessary. I hope you understand.

Take care!!
Justin
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Post by Justin »

Supplements During Feast:

-
The Formula
- KA
- BCAA
- Glutamine
- Omega 3
- Multi Vitamin
:D
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RobRegish
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Post by RobRegish »

Simple = "Beautiful" in my world.

And it is my world... :)
Nick-is-TLF
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Post by Nick-is-TLF »

sounds good ! and i've always had sleeping problems so i was looking in to zma however from what i've read... you say GABA is supposedly good at 19 do u think it would be beneficial ?
Also for the famine phase you suggest an hour of cardio with after a training session. Does that mean we should be in the gym for approx. 2 hours ?

I also read your post about the EDT/PR zone, and i was confused a bit.
Here's what i seem to understand from it...

for the EDT block you pick 2 exercises with a weight you can perform 10 reps with normally, now you supper set the exercise with this weight until you can just barely reach 1 rep.
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RobRegish
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Post by RobRegish »

Nick-is-TLF wrote:sounds good ! and i've always had sleeping problems so i was looking in to zma however from what i've read... you say GABA is supposedly good at 19 do u think it would be beneficial ?

A. Insofar as sleep, certainly. Try this though... look into Melatonin/Valerian root first please. Might make more sense from a cost/benefit ratio.

Then again, GammaGH I consider a staple. Of course, I'm a lame 41 years of age... :)



Also for the famine phase you suggest an hour of cardio with after a training session. Does that mean we should be in the gym for approx. 2 hours ?

A. Not quite. I don't suggest an hour of cardio. If you're up to it some LISS won't hurt but personally speaking... I don't have the energy. The Famine workouts are enough!!


I also read your post about the EDT/PR zone, and i was confused a bit.
Here's what i seem to understand from it...

for the EDT block you pick 2 exercises with a weight you can perform 10 reps with normally, now you supper set the exercise with this weight until you can just barely reach 1 rep.

A. Not quite. You start with a weight you can comfortably get for 10 reps. As you progress from set to set you'll naturally tire/fatigue. You'll get less reps, in most cases. Whatever you get, you get.

The key is this: Your first workout is your baseline. Let's say you use 100lbs for each exercise and get a total of 100 reps (for sake of illustration).

The absolute KEY is that next time you repeat that workout, use the SAME weight and keep the SAME rest intervals but you absolutely NEED to get more reps!!

Just how you go about that is up to you. If you need further guidance, by all means PM me!!!

Hope that helps.. :)
Nick-is-TLF
Posts: 17
Joined: Fri Mar 25, 2011 4:35 pm

Post by Nick-is-TLF »

RobRegish wrote:
Nick-is-TLF wrote:sounds good ! and i've always had sleeping problems so i was looking in to zma however from what i've read... you say GABA is supposedly good at 19 do u think it would be beneficial ?

A. Insofar as sleep, certainly. Try this though... look into Melatonin/Valerian root first please. Might make more sense from a cost/benefit ratio.

Then again, GammaGH I consider a staple. Of course, I'm a lame 41 years of age... :)



Also for the famine phase you suggest an hour of cardio with after a training session. Does that mean we should be in the gym for approx. 2 hours ?

A. Not quite. I don't suggest an hour of cardio. If you're up to it some LISS won't hurt but personally speaking... I don't have the energy. The Famine workouts are enough!!


I also read your post about the EDT/PR zone, and i was confused a bit.
Here's what i seem to understand from it...

for the EDT block you pick 2 exercises with a weight you can perform 10 reps with normally, now you supper set the exercise with this weight until you can just barely reach 1 rep.

A. Not quite. You start with a weight you can comfortably get for 10 reps. As you progress from set to set you'll naturally tire/fatigue. You'll get less reps, in most cases. Whatever you get, you get.

The key is this: Your first workout is your baseline. Let's say you use 100lbs for each exercise and get a total of 100 reps (for sake of illustration).

The absolute KEY is that next time you repeat that workout, use the SAME weight and keep the SAME rest intervals but you absolutely NEED to get more reps!!

Just how you go about that is up to you. If you need further guidance, by all means PM me!!!

Hope that helps.. :)
everythings is good, however ive tried melatonin in the past from Optimum nutrition and for some reason i COULD NOT SLEEP AT ALL as weird as it sounds.... ive always responded negatively to melatonin supplementation? i dont know if its a mental thing somehow or its just biologically isnt absorbed in to my body as normally would in most people ???
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