Elderadoracing's 2nd Run- 3.0 tweaked.

ElderadoRacing · Post by **ElderadoRacing** » Tue Jul 26, 2011 12:46 am

I seriously love the refeeding days!!! Food tastes so good.

Feast Workout HIT #1:

Chest warm-up, regular push-up, diamond, wide, staggered, plyometric. Diagonal raises. All 5 reps single sets.
Bench warm-up: bar/10, 95/10, 115/5, 135/1
Bench Press: 135/9
DB Pullovers: 35/10

E.D.T. #1
Incline DB press: 55/6,6,6,6,6,5,5
T-Bar Row: 90/6,6,6,6,6,6,6

Squats warm-up: 95/10, 115/5, 135/3, 185/1
Squats: 185/8 (super deep)
Romanian Deadlifts: 135/8

E.D.T #2
Leg Press: 360/6,6,6,6,6,6
SLDL: 135/6,6,6,6,6,6

Felt great to be back in the gym.

I need to go get some new t-shirts as the ones I have from before the blueprint no longer fit. It looks like I am wearing a ten year olds shirt. Gotta say I don't mind buying new clothes due to being hooked on the Blueprint.

RobRegish · Post by **RobRegish** » Tue Jul 26, 2011 6:07 am

Ah yes, what an unfortunate "side effect", huh?

Please do avail yourself to one of each! BOTH are well made, high quality and add 10% to all lifts...

ElderadoRacing · Post by **ElderadoRacing** » Fri Jul 29, 2011 5:55 pm

Holy cow. I had to take an additional day off as the muscle soreness was crazy.

HIT workout #2.

Bench press warm-up: bar/10, 115/10(thought it was 95, guess I should check the plates first), 135/4, 155/1
Bench Press: 155/4
DB Pullovers: 50/6

E.D.T. #1
Incline DB Press: 55/6,6,6,6,5,2,5=36
T-Bar Row: 90/6,6,6,6,6,6,6=42
1:30 breaks. Completely gassed after this.

Squat Warm-up: 95/8, 135/5, 185/1
Squats: 205/5
Stiff leg deadlifts: 155/6

E.D.T #2
Leg Press: 360/6,6,6,6,6,6,6,6=48
Romanian deadlifts: 135/6,6,6,6,6,6,6,6=48
1:30 breaks.

Another great workout. Looking forward to the next one.

RobRegish · Post by **RobRegish** » Sun Jul 31, 2011 2:27 pm

GREAT move!

More days off = GREATNESS

ElderadoRacing · Post by **ElderadoRacing** » Sun Jul 31, 2011 3:02 pm

Epic Workout!! Yesterday I felt awesome when I left the gym.

Here is the workout.

HIT workout #3;

Bench warm-up: bar/10, 95/10, 115/5, 135/3, 165/1
Bench Press: 165/3
DB Pullovers: 55/3(long pause in the stretch position).

E.D.T #1
Incline DB Press: 50/6,6,6,6,6,6,6,5,5,5=57reps
T-Bar Rows: 90/6,6,6,6,6,6,6,6,6,6=60reps
1 minute breaks, 17 mins.

Squat warm-ups: bar/10, 95/10, 115/6, 135/4, 185/2, 225/1
squats: 225/3-felt easy!!
straight leg deadlifts: 185/4-peanuts!

E.D.T #2
Leg Press: 360+machine weight- 6,6,6,6,6,6,6,6,6,6=60reps
Romanian Dead lifts: 135/6,6,6,6,6,6,6,6,6,6=60reps.
1 minute breaks, 17mins total.

Feeling Awesome.

RobRegish · Post by **RobRegish** » Mon Aug 01, 2011 6:21 am

Ah yes, just as I've counseled in the past - it's workout #2 or 3 where it really "hits".

GREAT work!

ElderadoRacing · Post by **ElderadoRacing** » Mon Aug 01, 2011 7:18 pm

Feast Workout #4 - Deload.

Bench Press warm-up: bar/10, 95/10, 115/5, 135/3, 145/1
Bench Press: 145/7
DB Pullovers:45/7- 3 second pause in stretch position.

E.D.T #1
Incline DB Press: 55/6,6,6,6,6,6= 36reps
T-Bar Row: 100/6,6,6,6,6,6=36reps
15min, 2minute breaks

Squats warm-up: 95/10, 115/6, 135/4, 185/2, 195/1
Squats: 195/6
SLDL: 145/6

No leg E.D.T. as my legs were still sore from the previous workout. However they felt strong through all the squats. Looking forward to max day.

Nice quick workout.

RobRegish · Post by **RobRegish** » Wed Aug 03, 2011 7:36 am

EXCELLENT!

Now, consider taking just ONE extra rest day. Practice visualizing your new 1RM's not for a single, but for a TRIPLE!

Do this no less than 3x/day, with at least one of those sessions coming prior to bedtime. Let it build into your subconscious mind.

What the mind can conceive, the body WILL achieve!

ElderadoRacing · Post by **ElderadoRacing** » Sun Aug 07, 2011 3:33 pm

Thanks for the advice Rob.

I have been using techniques from two different books that talk about exactly what you mentioned. I have been using visualization for many years now.

My Max attempts were not up to par by my standards.
I went into the workout rushed, short on time, hungry and with a lot of things outside of the gym on my mind.

I ended up using my max's from the end of my first run.

Bench= 200
Squat= 250

I am trying not to be disappointed in my last workout, I have learned a few things so that is going to make all future workouts better.

ElderadoRacing · Post by **ElderadoRacing** » Sun Aug 07, 2011 3:40 pm

GLP 2 Workout #1.

Bench press warm-up: bar/10, 95/10, 115/6, 135/3, 145/1
Bench Press: 150-6,6,6,6
DB Pullovers: 40/6,6,6,6

E.D.T #1
Incline DB Press: 55/6,6,6,6,6,6= 36reps
Single arm rows: 55/6,6,6,6,6,6= 36reps
17minutes total, 2 min breaks.

E.D.T. #2
Chest Fly Machine: 145/6,6,6,6,6,6= 36reps
Wide grip Lat. pulldowns: 130/6,6,6,6,6,6= 36reps
17mins, 2 min breaks.

Rob, when would you suggest doing The SCT? I am really trying to fit it in my workout.

RobRegish · Post by **RobRegish** » Mon Aug 08, 2011 6:09 am

I'd suggest placing your SCT work just prior to the EDT blocks. This is consistent with 3.0's template, which is working oh so well...

ONE EXCEPTION: Static ab crunches. ALWAYS, perform these last. You don't want to pre-fatigue the abs, prior to a big barbell lift like the squat!

Ever see a train wreck in slow motion? That's what your squats will look like...

RobRegish · Post by **RobRegish** » Mon Aug 08, 2011 6:09 am

I'd suggest placing your SCT work just prior to the EDT blocks. This is consistent with 3.0's template, which is working oh so well...

ONE EXCEPTION: Static ab crunches. ALWAYS, perform these last. You don't want to pre-fatigue the abs, prior to a big barbell lift like the squat!

Ever see a train wreck in slow motion? That's what your squats will look like...

ElderadoRacing · Post by **ElderadoRacing** » Mon Aug 08, 2011 7:56 pm

Another fantastic workout.

I hadn't weighed myself since I finished famine, so I though I would jump on the scale and see what was going on. New weight, 176!!! Up three more pounds and I feel like 150. Appears to be no fat increase which is a bonus.

I have been thinking about trying eat stop eat. I hear some really good things about this way of eating. Perhaps.

GLP 2, Legs workout #1

Squat warm-up: 95/10, 115/6, 135/4, 185/2, 195/1
Squats: 195/ 6,6,6,6
SLDL: 100/6,6,6,6

Top Range Rack Pull: 275/15seconds, 325/15seconds. Felt easy, however my grip was starting to fail. Didn't feel too much in my legs.

E.D.T. #1
Leg Press: 380(weights only) 6,6,6,6,6,6= 36reps
Romanian Deadlifts: 145/ 6,6,6,6,6,6= 36reps
17mins, 2min breaks

Lunges: 50lbs, 10reps per legs, 2 sets.

E.D.T. #2
Bicep Curls: 60/ 6,6,6,6,6,6,6= 42reps
Tricep pressdown, 60/6,6,6,6,6,6,6= 42reps
16minutes, 2 min breaks.

RobRegish · Post by **RobRegish** » Tue Aug 09, 2011 5:55 am

Keep stringing them together, like pearls...