Bigpelo's 3rd run = Blueprint 3.0 + warrior diet

bigpelo · Post by **bigpelo** » Fri May 06, 2011 9:28 am

ckeahey76 wrote:Progenex? Is this one discussed in 3.0? Did you custom make from TP? Just a little curious, I ordered the one discussed in 3.0 on tuesday and can't wait for it to get here. I have another one that I ordered that I have been using and it seems to be working pretty good. On my custom mix I used 15 % hydro 50 % cold processed whey, 15% BCAA, 10% fructose, 5% glutamine, 5% creatine I got strawberry-banana flavor because I mix it with frozen pineapple, mango, peach, and strawberry. Tastes like a tropical smoothie that can be sipped on the beach with some hula dancers in the background.

I don't think so. The one I have comes in a silver bag from progenexusa.com

Huge deception so far...

bigpelo · Post by **bigpelo** » Mon May 09, 2011 9:03 am

Feast day 14 - May 6 2011

5th feast 3.0 workout

Couldn't started with static hold because the bench was in use...

EDT #1: dumbbells bench press with one arm row (96 lbs both)
12,12,9,6
12,12,11,7 --> damn! that was super hard... stopped after 4 sets because I couldn't get to 10 reps on either exercises. Only 1 minutes break is insane on EDT... Total 81 reps in 10 minutes

Seated barbell shoulder press static hold:
225 x 15 seconds
245 x 12 seconds

EDT #2: Biceps curl with lying triceps extensions (45 lbs dumbbells both)
12,11,7,5
12,12,11,9 --> again, stopped after 4 sets. 79 reps in 9 minutes

Decline close grip bench press static hold:
335 x 15 seconds
355 x 13 seconds --> getting good!

Total workout time: 57 minutes
Body weight after workout: 236 still

Feast day 15 - May 7 2011

Increased my kre-Anabolyn to 5 caps per day. Didn't made it to cycling club because I was choked from my training week. Decided to hold back a little. Finally when roller blading with the dog from 20-25 minutes at a slow pace. Dog was completely fried!

Went at my mother's home with my sister and family for dinner. Had some beer and red wine. Ate a ton of chicken and potatoes, didn't count calories. Slept well.

Feat day 16 - May 8 2011

Still need to recover from last week. So again a little of roller blades with the dog but that's it. Break a sweat and went in the shower, calling it a day.

Mother in law was at home for dinner. Ate a ton of roasted beef and veges. Didn't count...

Feast day 17 - May 9 2011

This afternoon I am going to the registration office to get my "new" family car. The 2 doors coupe is out with the baby coming soon. After that I have a meeting with the directors board of the professional engineer order. So no training today either.

ckeahey76 · Post by **ckeahey76** » Mon May 09, 2011 1:45 pm

Temp today, in North Texas, is going to be mid 90's.

How is the weather up there, mi amigo?

So what type of engineering do you do?

bigpelo · Post by **bigpelo** » Tue May 10, 2011 9:54 am

ckeahey76 wrote:Temp today, in North Texas, is going to be mid 90's. How is the weather up there, mi amigo?

So what type of engineering do you do?

Right now it's 43, might increase to a very HOT 66 today! yeah!

Mechanical reliability engineering

On another subject, I test my body fat this week end and I realize I mistaken it the first time...

So right now I am at 236 and 20.1% 39.5in waist(188.5 lean mass) - May 6 2011

Last time I was 239 and 21.4%, 40.5in waist(187.9 lean mass) - April 18 2011

Feast day 17 - May 9 2011

Missed job in the afternoon to get my new car (new for me, not the car, it's 2006). Then I had a meeting with the engineers order of Quebec.
Had only 1843 calories for the day (1381 during overeating, 75%)

Here's my new car (blue) with the other one I have since 2006 (black)

Feast day 18 - May 10 2011

6th feast 3.0 workout. It would be my first time using the bigger size formula after Matter2003 made me realized I was using under the 20% daily caloric requirement of the diet from the formula, as note in 3.0.

beefcake66 · Post by **beefcake66** » Tue May 10, 2011 11:53 am

nice ride! subaru wrx??

bigpelo · Post by **bigpelo** » Tue May 10, 2011 2:07 pm

beefcake66 wrote:nice ride! subaru wrx??

STi

I almost want snow again

bigpelo · Post by **bigpelo** » Wed May 11, 2011 9:13 am

Feast day 18 - May 10 2011

6th feast 3.0 WO, 2480 calories (2013 during over eating, 81%)

90g fat (31%)
189g protein (29%)
262g carbs (40%)

Rack pull static hold:
565 x 14 seconds
565 x 11 seconds

EDT#1, squat with lying leg curl (225 lbs and 120 lbs)
12,12,12,12,12
12,12,9,7,6,5 --> 123 reps in 19 minutes. I took a bit more than the 60 seconds rest and sweat like crazy. I should have put more on the squat.

Seated calf raise static hold:
210 x 15 seconds
230 x 15 seconds --> almost cramped in the right leg

Romanian deadlift:
315 x 3 --> without straps, my grip failed
335 x 6 --> could have done 1 or 2 more

Skipped the last EDT, will do it Wednesday in between cardio exercises.

Total WO time: 52 minutes
Body weight after WO: 234 (-5 from pre-famine, upper abs starting to shown off, but they are shy...)

Feast day 19 - May 11 2011

Cardio and abs workout after work. I feel great, I sleep well, it's shinny outside, I have a new car, my friend is getting back from France for good this Friday after 2 years working as a chef there. Life is good for me right now and I am thankful for that.

bigpelo · Post by **bigpelo** » Thu May 12, 2011 8:16 am

Feast day 19 - May 11 2011

Cardio day, low calories low carbs higher fat

1921 calories, 1280 during over eating (66.6%)
67g fat (32%)
187g protein (40%)
134g carbs (28%)

I did 10 minutes spinning bike then EDT#2 of yesterday workout

Hyperextension with decline bench abs crunch (both holding 2x20lbs dumbbells at shoulders height)
12,12,12,10
12,12,10,7 --> 87 reps in 9 minutes

Ended with HIIT on the elliptic doing 30sec sprints with 60sec in between, 10 cycles ~15minutes

Bodyweight after workout: 233lbs. Fat is coming off at a very good yet steady pace. Jeans I bought this winter does fit anymore because they are too loose at waist and butt.

Feast day 20 - May 12 2011

No training today. I am going in Montreal for a gala with the professional engineer order. I don't know what to expect from that... But tickets for my girl and I have been paid by my new position as a regional director.

beefcake66 · Post by **beefcake66** » Thu May 12, 2011 8:24 am

bigpelo wrote:Mechanical reliability engineering

Any jobs for electronics engineering technologists out that way?? haha :p

bigpelo · Post by **bigpelo** » Thu May 12, 2011 8:47 am

beefcake66 wrote:
bigpelo wrote:Mechanical reliability engineering
Any jobs for electronics engineering technologists out that way?? haha :p

Sure! If you want a job with us, we have activities around the globe. PM me your e-mail and I will send you back a link to post your CV.

bigpelo · Post by **bigpelo** » Mon May 16, 2011 11:06 am

Feast day 21 - May 13 2011

7th feast 3.0 workout

Decline close grip static hold:
355 x 15 sec
365 x 15 sec --> getting easy!

EDT#1 flat dumbbell bench press with one arm dumbbell row (both with 114lbs):
6,6,6,6,6,6
6,6,6,6,6,6 --> 72 reps in 18 minutes. I took less than the 180sec rest in between sets.

Seated shoulder barbell press static hold:
245 x 15 sec
255 x 11 sec

EDT #2 dumbbell biceps curl with lying triceps extensions both with 55lbs
6,6,6,5,5,4
6,7,7,7,7,6 --> 72 reps in 17 minutes

Total workout time: 58 minutes
Body weight after workout: 234 lbs

Feast day 22 and 23 - May 14 and 15 2011

No training, no cardio

Feast day 24 - May 16 2011

It will be 8th feast 3.0 workout today after work.

RobRegish · Post by **RobRegish** » Tue May 17, 2011 9:06 am

Fantastic[/b] work!!

"Decline close grip static hold:
355 x 15 sec
365 x 15 sec --> getting easy!..."

SUGGESTION: Get even MORE aggressive on the weight used, and bring the hold times down to just 5 seconds!!

You'll likely need to insert an extra rest day, due to these changes. But oh, are the GAINS realized, WORTH IT!!

Hope that helps..

Keep up the GREAT work, my Canadian Crusher!!

bigpelo · Post by **bigpelo** » Tue May 17, 2011 11:23 am

Feast day 24 - May 16 2011

8th Feast 3.0 workout:

Rack pull static hold:
565 x 15 seconds
575 x 11 seconds

EDT#1: squat with lying leg curl (315 and 165 lbs respectively)
6,6,6,6,6,6
6,6,6,6,6,5 --> taken to the limit on both. 71 reps en 18 minutes, just 2 minutes break instead of 3.

Seated calf raise static hold:
230 x 15 seconds
240 x 15 seconds --> need to increase again

Romanian dead lift:
335 x 10
355 x 10 --> limit but I should try more next time

EDT#2 will be perform next day

Total workout time: 49 minutes
Body weight after workout: 232 lbs --> still going down!

I stopped counting calories and I try to use my instinct more and more.

Feast day 25 - May 17 2011

I fall asleep on the sofa yesterday at 9:20pm. Went to bed and woke up at 2:30am. Could not fall back to sleep before like 5am... Don't know what happen?

After work, I will perform cardio and the yesterday EDT#2 of abs and hyperextensions.

bigpelo · Post by **bigpelo** » Wed May 18, 2011 8:24 am

Feast day 25 - May 18 2011

Did 10 minutes spinning to warm up. Then the EDT#2 of yesterday workout and finally 20 minutes of HIIT on the elliptic (15 sec sprint / 45 seconds in between)

EDT#2: Hyperextension with decline ab crunch (both holding 20lbs dumbbells at shoulders height:
10,10,10,10
10,10,10,10 --> 80 reps in 9 minutes. Despite doing them all, abs belt and back muscles are sore this morning...

Total workout time: 45 minutes
Body weight after workout: 233lbs

Diet was a low calories, low carbs, higher fat. Didn't count calories but it was like this:

6am: 6oz greek yogourt with 1oz kefir
10am: 1 cup blueberries
1pm: 1 serving masspro whey
5pm: 1 serving modern BCAA (during HIIT cardio)
6pm: 1 serving progenex recovery
7:30pm: 1 bowl of salad (lettuce, tomatoes, green pepper, red onions, homemade dressing of Dijon mustard olive oil lemon juice)
12oz of filet mignon steak,
load of steam broccoli, cauliflower and turnip
1 cup of low sodium vegetable cocktail
2 handfuls of raw pumping seeds
10pm: 1 serving masspro whey

Feast day 26 - May 18 2011

No training today