Feast: DAY 8
Had feast workout 4 today. Very brief. Decent day overall, nothing new to report here except that I found the most delicious concoction:
2/3 cup FAGE 0% greek yoghurt (plain)
1 tablespoon honey
1/4 cup wheat germ
1 tbsp added fiber sugar free preserves
286kcal
3.1g FAT
41.1g CHO (6.2g fiber and 27.2g sugar, mostly from the honey)
21.7g PRO
Solid macro ratios, full of B vitamins and fiber, and it's DELICIOUS. It's my new go-to sweet treat (I've got something of a sweet tooth.)
Calories: 3309 (58kcal under target)
FAT:98.1g (27% Today was pizza for dinner... ^_^;;)
CHO: 343.4g (42%)
PRO: 252.2g (31%)
Feast Workout #4 - Deload
Squat 275 x 8
Bench Press 165 x 8
Setting my 1RMs either Wednesday or Thursday. Looking over my log, it seems like my bench... well... sucks. We'll see if I can get that 235 up when I go for it. I'll put everything I've got into it. Also, I'm going to try and get videos.
Linkiroth gets strong, Blueprint Journey part I.
Feast day 9
Thanks for the encouragement, Rob. I'll do my best.
I'm reevaluating my nutrition in the context of the Blueprint and potentially upping my calories by a bit to ensure recovery and optimal strength gains.
Calories: 2463 (121 over target)
FAT: 91.2g (33%)
CHO: 206.5g (33%)
PRO: 205.9g (33%)
I may do my 1RMs tomorrow or Thursday, depending on when wifey works. I'll have to follow up with her but don't be surprised to see some PRs broken tomorrow.
Thanks for the encouragement, Rob. I'll do my best.
I'm reevaluating my nutrition in the context of the Blueprint and potentially upping my calories by a bit to ensure recovery and optimal strength gains.
Calories: 2463 (121 over target)
FAT: 91.2g (33%)
CHO: 206.5g (33%)
PRO: 205.9g (33%)
I may do my 1RMs tomorrow or Thursday, depending on when wifey works. I'll have to follow up with her but don't be surprised to see some PRs broken tomorrow.
PR city!
Feast: DAY 10
I'll let the numbers and the video speak for themselves. I would have gotten a video of the bench but my phone died no more than 45 seconds after the video was taken. I had someone spot me on the bench who is more experienced and he gave me a pointer after I nearly got stuck under 205. Apparently, I lift like a shirted lifter so I was benching too low. By moving the bar up to around nipple-level, 235 flew up.
Oh, and I got 2? reps on 405 for squat... I may have been good for more, but I'll start with my maxes at 405 and 235 for GLP 1.
The squat video: https://www.youtube.com/watch?v=q51JSixQ42c
Calories: 2747
FAT: 70.7g (23%)
CHO: 321.2g (47%)
PRO: 200.3g (29%)
These ratios are nearly perfect, just going to eat a bit more later.
Feast workout 5
Squat: 405 x 1(2?, you tell me if they were both to depth, the first felt high even though three people told me both were good.) MASSIVE PR!!!
SLDL: 315 x 5 PR!
Bench: 235 x 1PR!! (I've been stuck at 225 for 8 months.)
Skipped pullovers because all the incline benches and adjustable benches were taken and wifey had to get to work. She was my camera girl and I appreciate her help so much.
Thank you so much, Rob for helping me break my Bench plateau and raising my squat max by 20+ pounds in just under three weeks. Also, thank you John for your company's top of the line supplements. I credit both of you with these huge PRs and the many more that are to come!
I'll let the numbers and the video speak for themselves. I would have gotten a video of the bench but my phone died no more than 45 seconds after the video was taken. I had someone spot me on the bench who is more experienced and he gave me a pointer after I nearly got stuck under 205. Apparently, I lift like a shirted lifter so I was benching too low. By moving the bar up to around nipple-level, 235 flew up.
Oh, and I got 2? reps on 405 for squat... I may have been good for more, but I'll start with my maxes at 405 and 235 for GLP 1.
The squat video: https://www.youtube.com/watch?v=q51JSixQ42c
Calories: 2747
FAT: 70.7g (23%)
CHO: 321.2g (47%)
PRO: 200.3g (29%)
These ratios are nearly perfect, just going to eat a bit more later.
Feast workout 5
Squat: 405 x 1(2?, you tell me if they were both to depth, the first felt high even though three people told me both were good.) MASSIVE PR!!!
SLDL: 315 x 5 PR!
Bench: 235 x 1PR!! (I've been stuck at 225 for 8 months.)
Skipped pullovers because all the incline benches and adjustable benches were taken and wifey had to get to work. She was my camera girl and I appreciate her help so much.
Thank you so much, Rob for helping me break my Bench plateau and raising my squat max by 20+ pounds in just under three weeks. Also, thank you John for your company's top of the line supplements. I credit both of you with these huge PRs and the many more that are to come!
Feast: DAY 11
Nothing special, did 5 intervals on the treadmill but the baby was crying so I had to tend to him. I should probably eat a bit more (carbs in particular) before retiring tonight.
Calories: 2114
FAT: 88.8g (38% Overestimated. My burgers were 93% lean and my iPhone app only had 90% lean. Other fat came from olive oil and eggs.)
CHO: 160.9g (31%)
PRO: 166.3g (32%)
I think a few cups of milk and a bowl of oatmeal might just shore up my deficit.
Feeling good, anxious to get back in the gym already.
Nothing special, did 5 intervals on the treadmill but the baby was crying so I had to tend to him. I should probably eat a bit more (carbs in particular) before retiring tonight.
Calories: 2114
FAT: 88.8g (38% Overestimated. My burgers were 93% lean and my iPhone app only had 90% lean. Other fat came from olive oil and eggs.)
CHO: 160.9g (31%)
PRO: 166.3g (32%)
I think a few cups of milk and a bowl of oatmeal might just shore up my deficit.
Feeling good, anxious to get back in the gym already.
Feast: DAY 12 & 13
Nearly two weeks down, everything's feeling great. First GLP workout (bench) tomorrow, it's going to be huge. I celebrated wifey's birthday over the past two days; didn't bother to track macros and calories. It went fairly well, in my opinion but I don't have numbers to back it up.
Probably lifting in the morning tomorrow, we'll see how that goes; it's usually a bit weaker than later in the day but I will, of course, push myself and do my best.
Nearly two weeks down, everything's feeling great. First GLP workout (bench) tomorrow, it's going to be huge. I celebrated wifey's birthday over the past two days; didn't bother to track macros and calories. It went fairly well, in my opinion but I don't have numbers to back it up.
Probably lifting in the morning tomorrow, we'll see how that goes; it's usually a bit weaker than later in the day but I will, of course, push myself and do my best.
Feast: DAY 14
Stats:
Weight: 176.0lb
BF% (3 point caliper): 15.5%
Nutrition:
Calories: 2637kcal
FAT: 88.3g (30%)
CHO: 258.3g (38%)
PRO: 215.6g (32%)
GLP Bench workout #1
Bench press
120 x 8
130 x 8
145 x 8
155 x 8
175 x 8 *Hamstring cramped HARD on the last rep*
180 x 6 (#7 went down, started to come back up and the spotter helped me finish the rep. Hamstring continued cramping through this set.)
Weighted chins
20 x 3 x 5
EDT block #1 - 8:45.7
Low Row 200 x 6,6,6,6 - Increase weight to 240 next time
Incline DP press 45 x 6,6,6,6 - Increase weight to 55 next time
EDT block # 2 - Skipped due to time constraints
Decline bench static holds
225 x 20 sec
255 x 20 sec - Attempt 270 next time
Solid lifting today, if I do say so myself. It was a lot more volume for upper body that I'm used to but I'm sure I'll adapt in due time.
Squats on Tuesday, if all goes according to plan.
Just placed yet another order with MASS. 2 more bottles of KA (I've decided to do another run with the Russian and 10% solution; I'm sold on the Blueprint) a bottle of AN, Mass Pro Amino, Multi-Life, Chondroitin, and Alkaplex (to supplement my Controlled Labs Oximega Greens)
Let's see how this all works out, I'm putting a lot of faith (and money) into MASS and Rob, so far it hasn't failed me, I just hope it continues to work so well.
Stats:
Weight: 176.0lb
BF% (3 point caliper): 15.5%
Nutrition:
Calories: 2637kcal
FAT: 88.3g (30%)
CHO: 258.3g (38%)
PRO: 215.6g (32%)
GLP Bench workout #1
Bench press
120 x 8
130 x 8
145 x 8
155 x 8
175 x 8 *Hamstring cramped HARD on the last rep*
180 x 6 (#7 went down, started to come back up and the spotter helped me finish the rep. Hamstring continued cramping through this set.)
Weighted chins
20 x 3 x 5
EDT block #1 - 8:45.7
Low Row 200 x 6,6,6,6 - Increase weight to 240 next time
Incline DP press 45 x 6,6,6,6 - Increase weight to 55 next time
EDT block # 2 - Skipped due to time constraints
Decline bench static holds
225 x 20 sec
255 x 20 sec - Attempt 270 next time
Solid lifting today, if I do say so myself. It was a lot more volume for upper body that I'm used to but I'm sure I'll adapt in due time.
Squats on Tuesday, if all goes according to plan.
Just placed yet another order with MASS. 2 more bottles of KA (I've decided to do another run with the Russian and 10% solution; I'm sold on the Blueprint) a bottle of AN, Mass Pro Amino, Multi-Life, Chondroitin, and Alkaplex (to supplement my Controlled Labs Oximega Greens)
Let's see how this all works out, I'm putting a lot of faith (and money) into MASS and Rob, so far it hasn't failed me, I just hope it continues to work so well.
-
matter2003
- Posts: 987
- Joined: Tue Apr 19, 2011 12:36 pm
- Location: Depew,NY
i am loving this program....can't wait til i get about 4 or 5 of these runs in...I will be a freaking beast!!!Linkiroth wrote:Feast: DAY 14
Stats:
Weight: 176.0lb
BF% (3 point caliper): 15.5%
Nutrition:
Calories: 2637kcal
FAT: 88.3g (30%)
CHO: 258.3g (38%)
PRO: 215.6g (32%)
GLP Bench workout #1
Bench press
120 x 8
130 x 8
145 x 8
155 x 8
175 x 8 *Hamstring cramped HARD on the last rep*
180 x 6 (#7 went down, started to come back up and the spotter helped me finish the rep. Hamstring continued cramping through this set.)
Weighted chins
20 x 3 x 5
EDT block #1 - 8:45.7
Low Row 200 x 6,6,6,6 - Increase weight to 240 next time
Incline DP press 45 x 6,6,6,6 - Increase weight to 55 next time
EDT block # 2 - Skipped due to time constraints
Decline bench static holds
225 x 20 sec
255 x 20 sec - Attempt 270 next time
Solid lifting today, if I do say so myself. It was a lot more volume for upper body that I'm used to but I'm sure I'll adapt in due time.
Squats on Tuesday, if all goes according to plan.
Just placed yet another order with MASS. 2 more bottles of KA (I've decided to do another run with the Russian and 10% solution; I'm sold on the Blueprint) a bottle of AN, Mass Pro Amino, Multi-Life, Chondroitin, and Alkaplex (to supplement my Controlled Labs Oximega Greens)
Let's see how this all works out, I'm putting a lot of faith (and money) into MASS and Rob, so far it hasn't failed me, I just hope it continues to work so well.
No kidding! I'm just concerned at what point something like GLP 1/2, the Russian and 10% solution(especially 10% solution) stop living up to their end percentages. I mean, in principle, someone like Big.Jaz (500 squat) could get up to 650 in under a year, which is highly improbable. At a body weight of 176 (a 165/181 competitor) I don't forsee being able to repeat gains like that over the long term; which is why I'm thinking that the best option for me is a cruise phase following GLP 1/2 (30 days) and then going through the Russian and 10% solution should have me very near a 500 squat (if not over that) by the end of this year. I'm going to push for it and I do have faith in Rob but I can't help but be skeptical.matter2003 wrote:i am loving this program....can't wait til i get about 4 or 5 of these runs in...I will be a freaking beast!!!Linkiroth wrote:Feast: DAY 14
Stats:
Weight: 176.0lb
BF% (3 point caliper): 15.5%
Nutrition:
Calories: 2637kcal
FAT: 88.3g (30%)
CHO: 258.3g (38%)
PRO: 215.6g (32%)
GLP Bench workout #1
Bench press
120 x 8
130 x 8
145 x 8
155 x 8
175 x 8 *Hamstring cramped HARD on the last rep*
180 x 6 (#7 went down, started to come back up and the spotter helped me finish the rep. Hamstring continued cramping through this set.)
Weighted chins
20 x 3 x 5
EDT block #1 - 8:45.7
Low Row 200 x 6,6,6,6 - Increase weight to 240 next time
Incline DP press 45 x 6,6,6,6 - Increase weight to 55 next time
EDT block # 2 - Skipped due to time constraints
Decline bench static holds
225 x 20 sec
255 x 20 sec - Attempt 270 next time
Solid lifting today, if I do say so myself. It was a lot more volume for upper body that I'm used to but I'm sure I'll adapt in due time.
Squats on Tuesday, if all goes according to plan.
Just placed yet another order with MASS. 2 more bottles of KA (I've decided to do another run with the Russian and 10% solution; I'm sold on the Blueprint) a bottle of AN, Mass Pro Amino, Multi-Life, Chondroitin, and Alkaplex (to supplement my Controlled Labs Oximega Greens)
Let's see how this all works out, I'm putting a lot of faith (and money) into MASS and Rob, so far it hasn't failed me, I just hope it continues to work so well.
Beyond that though, I checked out your log earlier: I can't have many more of these slightly off days or you'll be blowing me out of the water!
Re: PR city!
Holy epicnessLinkiroth wrote:Feast: DAY 10
I'll let the numbers and the video speak for themselves. I would have gotten a video of the bench but my phone died no more than 45 seconds after the video was taken. I had someone spot me on the bench who is more experienced and he gave me a pointer after I nearly got stuck under 205. Apparently, I lift like a shirted lifter so I was benching too low. By moving the bar up to around nipple-level, 235 flew up.
Oh, and I got 2? reps on 405 for squat... I may have been good for more, but I'll start with my maxes at 405 and 235 for GLP 1.
The squat video: https://www.youtube.com/watch?v=q51JSixQ42c
Calories: 2747
FAT: 70.7g (23%)
CHO: 321.2g (47%)
PRO: 200.3g (29%)
These ratios are nearly perfect, just going to eat a bit more later.
Feast workout 5
Squat: 405 x 1(2?, you tell me if they were both to depth, the first felt high even though three people told me both were good.) MASSIVE PR!!!
SLDL: 315 x 5 PR!
Bench: 235 x 1PR!! (I've been stuck at 225 for 8 months.)
Skipped pullovers because all the incline benches and adjustable benches were taken and wifey had to get to work. She was my camera girl and I appreciate her help so much.
Thank you so much, Rob for helping me break my Bench plateau and raising my squat max by 20+ pounds in just under three weeks. Also, thank you John for your company's top of the line supplements. I credit both of you with these huge PRs and the many more that are to come!
Re: PR city!
Holy epicnessLinkiroth wrote:Feast: DAY 10
I'll let the numbers and the video speak for themselves. I would have gotten a video of the bench but my phone died no more than 45 seconds after the video was taken. I had someone spot me on the bench who is more experienced and he gave me a pointer after I nearly got stuck under 205. Apparently, I lift like a shirted lifter so I was benching too low. By moving the bar up to around nipple-level, 235 flew up.
Oh, and I got 2? reps on 405 for squat... I may have been good for more, but I'll start with my maxes at 405 and 235 for GLP 1.
The squat video: https://www.youtube.com/watch?v=q51JSixQ42c
Calories: 2747
FAT: 70.7g (23%)
CHO: 321.2g (47%)
PRO: 200.3g (29%)
These ratios are nearly perfect, just going to eat a bit more later.
Feast workout 5
Squat: 405 x 1(2?, you tell me if they were both to depth, the first felt high even though three people told me both were good.) MASSIVE PR!!!
SLDL: 315 x 5 PR!
Bench: 235 x 1PR!! (I've been stuck at 225 for 8 months.)
Skipped pullovers because all the incline benches and adjustable benches were taken and wifey had to get to work. She was my camera girl and I appreciate her help so much.
Thank you so much, Rob for helping me break my Bench plateau and raising my squat max by 20+ pounds in just under three weeks. Also, thank you John for your company's top of the line supplements. I credit both of you with these huge PRs and the many more that are to come!
Re: PR city!
Thank you, sir!y0lked wrote:Holy epicnessLinkiroth wrote:Feast: DAY 10
I'll let the numbers and the video speak for themselves. I would have gotten a video of the bench but my phone died no more than 45 seconds after the video was taken. I had someone spot me on the bench who is more experienced and he gave me a pointer after I nearly got stuck under 205. Apparently, I lift like a shirted lifter so I was benching too low. By moving the bar up to around nipple-level, 235 flew up.
Oh, and I got 2? reps on 405 for squat... I may have been good for more, but I'll start with my maxes at 405 and 235 for GLP 1.
The squat video: https://www.youtube.com/watch?v=q51JSixQ42c
Calories: 2747
FAT: 70.7g (23%)
CHO: 321.2g (47%)
PRO: 200.3g (29%)
These ratios are nearly perfect, just going to eat a bit more later.
Feast workout 5
Squat: 405 x 1(2?, you tell me if they were both to depth, the first felt high even though three people told me both were good.) MASSIVE PR!!!
SLDL: 315 x 5 PR!
Bench: 235 x 1PR!! (I've been stuck at 225 for 8 months.)
Skipped pullovers because all the incline benches and adjustable benches were taken and wifey had to get to work. She was my camera girl and I appreciate her help so much.
Thank you so much, Rob for helping me break my Bench plateau and raising my squat max by 20+ pounds in just under three weeks. Also, thank you John for your company's top of the line supplements. I credit both of you with these huge PRs and the many more that are to come!
Feast: DAY 15
Nothing special today, some slight soreness in the shoulders, nothing worth writing home about.
Nutrition:
Calories: 2710kcal
FAT: 85.7g (28%)
CHO: 302.9g (45%)
PRO: 182g (27%)
Wifey got her Quick Cuts kit from MASS, she's elated. I'm just waiting on the order that I placed the other day.
Feast: DAY 16
Dialing in that nutrition.
I forgot how much I hate high volume squats. The last set of squats nearly killed me but I banged out 8 reps (5 picture perfect, 2 kind of meh and one hell of a grinder.)
I should probably start taking videos for critique. Anyway...
Nutrition
Calories: 3469
FAT: 80.9 (21%)
CHO: 394.3 (46%)
PRO: 288.3g (33%)
Pretty solid day nutritionally.
GLP Squat workout #1
Squats
205 x 10
220 x 8
250 x 8
270 x 8
295 x 8
315 x 8 (Rep PR)
Stiff Leg Deadlift
295 x 5
225 x 3 - Slow, very controlled stretch
EDT Block - 12:20.3
Prone Leg Curl 110 x 6,6,6,6,6
Leg Press 500 x 6,6,6,6,6
Cable crunch
92.5 x 2 x 20sec
A very good day lifting if I do say so myself. The leg presses felt VERY heavy throughout so I'm probably getting close to the weight I should be handling for my EDT blocks. The leg curl was easy so I'm going to step up the weight. Better to start too low than too high.
Eating dinner now, a little later than I'd like so it may interfere with my Gamma dosing. We'll see how it pans out.
8 oz Chicken breast
2 cups broccoli
2/3 cup rice
16 oz milk
Yum.
Dialing in that nutrition.
I forgot how much I hate high volume squats. The last set of squats nearly killed me but I banged out 8 reps (5 picture perfect, 2 kind of meh and one hell of a grinder.)
I should probably start taking videos for critique. Anyway...
Nutrition
Calories: 3469
FAT: 80.9 (21%)
CHO: 394.3 (46%)
PRO: 288.3g (33%)
Pretty solid day nutritionally.
GLP Squat workout #1
Squats
205 x 10
220 x 8
250 x 8
270 x 8
295 x 8
315 x 8 (Rep PR)
Stiff Leg Deadlift
295 x 5
225 x 3 - Slow, very controlled stretch
EDT Block - 12:20.3
Prone Leg Curl 110 x 6,6,6,6,6
Leg Press 500 x 6,6,6,6,6
Cable crunch
92.5 x 2 x 20sec
A very good day lifting if I do say so myself. The leg presses felt VERY heavy throughout so I'm probably getting close to the weight I should be handling for my EDT blocks. The leg curl was easy so I'm going to step up the weight. Better to start too low than too high.
Eating dinner now, a little later than I'd like so it may interfere with my Gamma dosing. We'll see how it pans out.
8 oz Chicken breast
2 cups broccoli
2/3 cup rice
16 oz milk
Yum.