Eieio35 Blueprint run

RobRegish · Post by **RobRegish** » Tue Apr 26, 2011 9:26 pm

Rest = SMART move!!

eieio35 · Post by **eieio35** » Thu Apr 28, 2011 8:45 am

workout #6 (wednesday)

top range rack pull static holds 425#, 425#

EDT block #1
barbell squats 225 x6, 245 x 6 x 3, 265 x6
lying hamstring curls - 175 x6 , 190 x 6 x 4

seated calf raises static hold - 380, 380

romanian deadlifts - 205 x6 x 2

EDT block #2
weighted cable crunches - 57.5 x6, 57.5 x12 x 4
hyperextenions machine - 160x 10 x 5

felt really strong today, could have squatted more weight but concentrated on speed and form.

RobRegish · Post by **RobRegish** » Thu Apr 28, 2011 8:57 pm

Expect EVERYTHING, but in particular those static holds to JUMP up... FAST!!

Fantastic run right here folks. Textbook, in fact. Shades of Turboflex's first run. Absolutely EPIC!!

I see the same thing in you, eieio35...

eieio35 · Post by **eieio35** » Mon May 02, 2011 9:10 am

cardio workout friday 4/29

interval treadmill
4.5 mph to 7.7 mph alternating a minute each
3.28 miles
525 calories

eieio35 · Post by **eieio35** » Mon May 02, 2011 9:12 am

workout #7 4/30

static hold decline barbell 295#, 305#

EDT block
dips 35 x 6 x 2, 40 x 6, 45 x 6 x 2
1 arm db rows 75 x 10 x 5

static holds
seated barbell press 135, 135

EDT block #2
incline db curls 40 x 6 x 5
overhead tricep extensions 35 x 8 x 5

eieio35 · Post by **eieio35** » Mon May 02, 2011 9:13 am

fasted cardo 5/1
4.5 mph/ 7.7 mph alternating minute each

3.28 miles
525 calories

eieio35 · Post by **eieio35** » Mon May 02, 2011 9:16 am

weight 5/1 223
body fat 18.8%

eieio35 · Post by **eieio35** » Mon May 09, 2011 8:08 am

workout #8 (5/3)

static holds top range rack pull 455#, 455#

EDT block #1
barbell squats - 275 x 6 x 5
lying hamstring curls- 190 x 6, 195 x 6 x 2, 200 x 6 x 2

static holds seated calf raises 380 #

romanian deadlifts 205 x 5 x 2

EDT block #2
weighted cable crunches 65 x6 x 5
hyperextensions (machine) 190 x 6 x 5

eieio35 · Post by **eieio35** » Mon May 09, 2011 8:09 am

I took 3 days off from 5/4 -5/6. Legs are sore as hell from the cardion. I also the the xfactor is contributing to this. It is one back order for me, so I have been off of it for 2 weeks.

eieio35 · Post by **eieio35** » Mon May 09, 2011 8:11 am

workout #9 (5/7)

static holds decline barbell 315#, 315#

EDT block #1
dips 55 x 5, 55 x 6 x 4
1 arm db row - 75 x 10 x 5

static holds seated barbell press 135#, 145#

EDT block #2
incline db curls 40 x 6, 45 x 5, 50 x 3 x 2
overhead tricep extensions - 35 x 6, 40 x 4, 45 x 3 x 2

eieio35 · Post by **eieio35** » Mon May 09, 2011 8:12 am

cardio 5/8

alternating treadmill5.5 mph yo 7.5 mph
2.23 miles
356 calories

eieio35 · Post by **eieio35** » Wed May 11, 2011 9:00 am

workout #10 (5/10)

static holds top range rack pull 495#, 495#

EDT block #1
barbell squats 275 x 6, 295 x 6, 315 x 3, 335 x 3, 345 x 3
lying hamstring curls - 200 x 6, 205 x 6, 220 x 4, 235 x 3 x 2

static holds
seated calf raise 380#, 380#

romanian deadlifts - 205 x 6 x 2 ( cant seem to gain here)

EDT block #2
weighted cable crunches 80 x 3 x 5
hyperextensions- 235 x 3 x 8, 250 x 3 x 2

eieio35 · Post by **eieio35** » Thu May 12, 2011 8:26 am

weight today 221# unchanged

18.7% body down from 25.2

RobRegish · Post by **RobRegish** » Fri May 13, 2011 6:41 am

eieio35 wrote:weight today 221# unchanged

18.7% body down from 25.2

Check your body comp. I/we feel, it may have changed for the better...