Hank's Blue Print Journal

Hank! · Post by **Hank!** » Wed Mar 31, 2010 9:22 pm

i fully intended on lifting so i had a full cup of oats, and some fruit earlier in the day, then as i got progressively stressed the reeses pieces looked and tasted real good

beachpirate · Post by **beachpirate** » Wed Mar 31, 2010 10:22 pm

Easter is right around the corner but the candy is already here. I have had to buy candy for both my kids to take to daycare tomorrow and my wife requested some for her. It has been hard to stay out of it. I have added alittle to my calorie count today as the temptation was to much. My weakness has been the Robin Eggs.

Hang in there Hank. You are doing a great job.

RobRegish · Post by **RobRegish** » Thu Apr 01, 2010 6:09 am

Don't beat yourself up too bad. You're doing a nice job..

Hank! · Post by **Hank!** » Thu Apr 01, 2010 10:08 pm

Day 12 Feast Phase, and I feel GOOD

Warm up
5 Minute 100 calorie jog
Flat Bench
135 x 20
185 x10
205 x10
225x7
245x3 no spotter new PR

DB Pullovers
75x10
75x10
80x7
90x6

Incline DB Press
70x12
75x10
80x9
80x6

Bench Overload in Power rack
315 x6 (moving about 3 inches)
375 x2 held for 6 secs
405 x1 held maybe 3 sec New PR

Squats
225x12
225x12
315x8
315x6

DB SLDL
2x100lbs DB 10 for 4 sets

Reverse Grip Tricep Press on Flat bench
135x15
135x15
185x6

Curls on Universal machine 140lbs x10 x 3
Tricpe Rope pulldowns 60x8. 60x8, 80x60

Seriously i could have stayed in the GYM longer, funny what an extra day of recovery does

Diet a bit off today had a burger and fries post work out with my girls
3282 cals (2517 net)
136g Fat
204 choles
1.4gms sodium
231 carbs
80g sugar
16g fiber
218 Protien

I love the Blueprint, i have never seen gains like this in so short a time and i have never felt this confident in the gym, some dude even commented my arms looked big

RobRegish · Post by **RobRegish** » Fri Apr 02, 2010 4:51 am

I'm glad The Blueprint is doing you right Hank. New PR's are a wonderful thing. Expect more of them.

As you move forward, it just keeps getting better. You need look no further than guys like Draco, Brain, MSR9889 etc. who have taken great notes and refined their approaches to suite their needs.

The Blueprint is a living document that will serve you well for the rest of your training life. It's flexible and unlike the Constitution, can't be corrupted by other people (i.e. bought and paid for Senators, etc.).

Here to support you 100%!

beachpirate · Post by **beachpirate** » Fri Apr 02, 2010 8:47 am

Looking GREAT Hank. I keep forgetting you are a further along in the blueprint. When I first saw your workout I thout I was doing something wrong. I'm only on the 3rd workout of feast and I'm already looking forward to putting together a workout like yours. Keep up the good work.

RobRegish · Post by **RobRegish** » Fri Apr 02, 2010 7:09 pm

My power hooks came in today. Full review after tomorrow's workout elsewhere (don't want to post it in this log).

Great going man. Some incredible momentum here. Incredible momentum...

Hank! · Post by **Hank!** » Sat Apr 03, 2010 9:12 am

Friday Day 13 Day off

Took the day off of work got alot of yard and house work done, felt great not overly sore but can defiantly feel that i worked out Thurs

Weight 257.6 UP 8+ pounds since famine
BP 116/68 ( at 4pm)
HR 72

Macros
2542 kcals
82g Fat
1.2 gm choles
2.5 gm sodium
229g carbs13g fiber
198g protien

RobRegish · Post by **RobRegish** » Sat Apr 03, 2010 2:48 pm

Good deal. I understand your goal isn't to get bigger per se, but rest assured it's muscle. Look at those lifts!

Hank! · Post by **Hank!** » Sun Apr 04, 2010 8:19 am

Thanks Rob, I am not overly concerned about the scale, as long as lifts are progressing. In general people are surprised when I tell them I am over 250lbs and even over the last few weeks people have been asking how much Ive lost even though I have gained

Happy Easter to all my friends here on the boards,

Hank

Hank! · Post by **Hank!** » Mon Apr 05, 2010 8:30 pm

Decent lifts today, tweaked my back a little playing Frisbee yesterday lol so I skipped squats

bench
135x20
185x10
205x7
225x6
245x4
250x4 new PR

DB Pullovers
80x8x4

Incline DB Bench
80x10
80x10
80x8
80x7

DB Flys Incline
45x8x3

Flat
50x8x2
50x5x1

Body weight Dips
3sets x 6

Lat Pull Downs
225x6
225x6
245x4
255x 0 lol failed

Curls on the Hammer Preacher
55x12
80x12
120x4 with negatives

Macros so far
2313 kcals
92g fat
584mg choles
692mg sodium
176g carbs
26g fiber
209 protien

I see some cereal in my future!!

TURBOFLEX · Post by **TURBOFLEX** » Mon Apr 05, 2010 9:52 pm

Awesome job Hank!! I love seeing ''PR''.... There my 2 favorite letters

RobRegish · Post by **RobRegish** » Tue Apr 06, 2010 6:01 am

Do take care with the back. Man I wish I could buy a hip belt for everyone..

And ANOTHER new PR. Love coming here.. love it!

Hank! · Post by **Hank!** » Tue Apr 06, 2010 7:19 am

Get this scale says 253.8 , so down 3 since last weigh in( still up around 5 from famine.) Got to love 89 degree temps, just kills my appetite i am very happy with my progress

Goal today is to work my back loose, some SLDL and lat pulls and if I am feeling okay I will load up the HIP belt.

I have a Mud Run on May 1 so my team and I are going to focus on some GPP and bouts of high level cardio output. Goal weight for May 1 is 245 i want to be light so my team can lift me