Hi guys, as you can see its been 3 months since my last post and nothing has happened, and theres a reason for that. I got injured, nothing to do with weights or the blue print, the culprit was ice skating. I took the kids ice skating and i havnt skated for a good 20 years. At first i was like bambi and the more i went round the better i got and the more confident i became until i was flying round that rink. Then bamm i felll and smacked the ice and i forgot how hard ice is. I managed to crawl to the side as other skaters furiously tried to avoid me, i pulled myself up and sat on the bench for a good ten mins until i felt better. We carried on skating a bit longer then left. When we got home i noticed i could only bend my right leg with a lot of pain at the back of the knee at the crease in the leg. There was no bruising or swelling just intense pain and this has lasted for a good 2.5 months with the pain gradually subsiding, ive been body weight squatting to try to get back and increase ROM. Now i reckon im ready to continue with the blueprint. Btw if anyone has an idea of what i injured i would be interested to know.
_________________Famine workout #1
warm ups
Hip belt squat 110 *6, 110*6, 110*6.
supersetted with
Seated cable rows 77*6, 77*6, 77*6.
One arm barbell row 44*6, 44*6, 44*6.
supersetted with
Pull ups bw*6, bw*6, bw*6
Barbell curls 50*6
Inc db curls 27.5*6
Preacher curls 38.5*6
Ab crunchees 44*10, 44*10, 50*1 min static hold
Good workout felt great.
_________________Famine workout #2
well felt a little bit sore from workout 1 , but a nice sore if you know what i mean.
Bench press warm up 44*10, 66*8, 77*4.
Bench press 77*8 for 4 sets
supersetted with
Bbell military press 33*8 for 4 sets
Inc bench press 55*8 for 4 sets
supersetted with
Bbell mil press 33*7 for 4 sets
Decline bench press 66*10 for 3 sets then 66*8 for 1 set
Dips bw*7
Cable press downs 44*10
Bbell overhead ext 22*10
Ab crunchees 33*10, 33*10, 44*1 min static hold
I could feel the soreness setiing right in after this workout. but yes felt great. Trying to stick with the famine diet but the missus keeps making me nice dinners which are hard to turn down.
_________________
cragRE
Famine workout #3
Warm ups
hip belt squat 88/15, 88/15, 88/15, 88/15, 88/13
seated cable rows 66/15 * 5 sets
1 arm db rows 38.5/12 *5 sets
chin ups BW/6,/5, /5, /5, /5
barbell curls 33/13
inc db curls 22/13
preacher 27/13
wow this was one heck of a workout !! it was hard but i loved it. The chin ups were exceptionally hard
Looking forward to feast.
Feast workout #1 Date 25/05/2012 time 1243 hrs
Bench press warm up press ups /20, bar/10, 44/10, 66/8, 88/4, 110/1.
Bench press 110/10
DB pullovers 33/10
EDT#1
Inc db press 27.5/6/6/6/6/6/6.
1 arm db row 44/6/6/6/6/6/6.
time 9 mins, 72 reps.
Squats warm up bar/10, 44/8, 66/4, 88/1.
Squats 100/10
Romanian deads 88/10
EDT#2
Hip belt squat 66//6/6/6/6/6/6.
Hamstring curls 44/6/6/6/6/6/6.
time 10 mins, 72 reps.
Ab crunchees 33/10, 33/10, 44/10.
this was a bostin workout felt energised the next day and nice and tight too. i know my squat weight is puny but i'm working up to a 220 hopefully!!
Feast Workout #2 Date 29/05/2012 Time 1815
Bench press warm ups bar/10, 44/8, 66/4, 88/2, 116/1
Bench press 116/5
DB Pullovers 38.5/6
Static Hold-close grip decline bench press 154/40 secs
EDT#1
Inc DB press 27.5/8/8/8/8/8/8
1 arm BB row 44/8/8/8/8/8/8
time 10 mins, reps 96
Squats warm up bar/10, 44/8, 66/4, 88/2, 110/1
Squats 110/6
Rom deads 88/6
Top range rack pull 198/40 secs
EDT#2
Hip belt squat 66/8/8/8/8/8/8
Hamstring curls 44/8/8/8/8/8/8
time 10 mins, reps 96
these workouts are awesome, im really enjoying them i feel great, energised , after years of going thru the motions i now look forward to working out again.
Feast workout #3 Date 01/06/2102 time 1215hrs
Bench press warm up
bar/10, 66/8, 88/4, 110/2, 126.5/1
Bench press 126.5/3
DB pullovers 44/4 long stretch in the bottom position.
Close grip dec static hold 176/35 secs
EDT#1
Inc DB press 27.5/10/10/10/10/10/10
1arm BB row 48.5/ 10/10/10/10/8/8
Time 10 mins Reps 116
Squats warm up
bar/10, 44/8, 66/6, 100/3, 121/1
Squats 121/3
Rom Deads 110/3
Top range rack pull 209/40 secs
EDT#2
Hip belt squat 77/10/10/10/10/10/10
Hamstring curls 44/10/10/10/10/10/10
Time 11 mins Reps 120
Ab crunchees
33/10, 44/8 44/6, 55/ 10 secs static hold
This was a harder workout as the numbers went up a bit, but i still well enjoyed it.
Feast workout #4 Date 04/06/2012 time 0830 hrs
Bench press warm ups, bar/10, 44/8, 66/4, 110/1
Bench press 110/1
DB pullovers 33/6
Close grip dec static hold 198/30 secs done twice as it felt so easy !!!
EDT#1
Inc DB press 33/10/10/9/9/8
1 arm BB row 47.5/10/10/9/9/9
Time 10 mins Reps 93
Squats warm up bar/10 44/8, 66/6, 88/5, 99/1
Squats 99/6
Rom Deads 88/6
Top range rack pull 220/ 40 secs had to check the weight as it felt incredibly easy so i did another one @ 231/30 secs
EDT#2
Hip belt squat 88/10/10/10/10/10
Ham curls 49.5/10/10/9/9/7
Time 9 mins Reps 95.
Felt great.
