The Doc's 2nd Run-Act 2

Unfiltered Tips & Techniques centered around Blueprint Training
drtda
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Joined: Sat May 01, 2010 11:20 pm

Post by drtda »

Well, the 10% Solution is definitely getting tougher as it goes along. The EDT Blocks are starting to get really tough as I jump up the weights and reps.

Yesterday's lifts:

Dips-Warmups, then 102.5lbs 3 X 3.

EDT Blocks
One-Arm Row 95lbs 6 X 8
Decline Dumbell Press 75lbs 6 X 8

Dumbell Press 75lbs 6 X 6
Upright Dumbell Rows 45lbs 6 X 6

Finished off with some abs.

I'll continue with 1 on 1 off schedule for now, but may have to stick an extra rest day in a couple of times.
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RobRegish
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Post by RobRegish »

There ya' go. I'd insert it now, just to make sure.

Just my/our $.03... :) :) :)
drtda
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Joined: Sat May 01, 2010 11:20 pm

Post by drtda »

I decided to take Friday's workout a little bit easier than normal-to sort of de-load a bit as I've continually ramped-up my EDT blocks and Rack Pulls, with no pull backs.

Leg Blaster Squats-Warmups, then 315lbs 3 X 3

EDT Block
Glute-Ham Raises BW X 8, BW + 10 X 8, BW + 25-2 X 4
Lunges 170lbs 6 X 4

Rack Pulls -Warm-ups, working up to 365lbs X 2.

Today's workout was a good one. Increased weight and/or reps on all exercises

Dips-Warmups, then 115lbs 2 X 3

EDT Block #1
Machine Shoulder Press 215lbs 6 X 7
Seated Rows 230lbs 6 X 7

EDT Block @ 2
Barbell Curls 85lbs 6 X 7
Close-grip Bench 190lbs 6 X 7

This week, I'm going to go with a 1 on, 2 off routine just to give myself a little bit of extra recuperation time before my last 2 weeks of building up to new PRs at the end of 10% Solution.
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RobRegish
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Post by RobRegish »

Man, you've got it DOWN!!

Fantastic work!! :)
drtda
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Post by drtda »

Today was leg day-went very well.

Leg Blaster Squats-Warmups, then 355lbs 2 X 3.

EDT Block
Leg Curls 85lbs 6 X 7
Leg Extensions 130 6 X 7

Rack Pulls-Warmups, then 5 second static holds with 465lbs and 485lbs.
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RobRegish
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Post by RobRegish »

Great work!!

Gotta' get me a ZLB... :)
drtda
Posts: 194
Joined: Sat May 01, 2010 11:20 pm

Post by drtda »

Just completed my upper body workout, after a 2 day rest.

Dips-Warmups, then 135lbs 2 X 2

EDT Block #1
One-Arm Row 100lbs 6 X 6
Decline Dumbell Bench Press 80lbs 6 X 6

EDT Block #2
Dumbell Shoulder Press 75lbs 6 X 7
Upright Dumbell Rows 45lbs 6 X 6

Almost had a panic attack, as my KA bottle was down to 4 pills, but MASS saved the day and my 3 bottle order came in the mail today.
drtda
Posts: 194
Joined: Sat May 01, 2010 11:20 pm

Post by drtda »

Back to the legs again today-has a great workout.

Zane Leg Blaster-Warmups, then 410lbs 2 X 2 (The last set felt really easy).

EDT Block
Glute-Ham Raises BW+25lbs 6 X 5
Lunges 170lbs 6 X 7

Rack Pulls-Warmups, then 470lbs Static Hold followed by 490lbs Static Hold for 5 seconds each.

All in all, a great workout as I nailed both the Squats and Rack Pulls.
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