Full body workouts like that in Cruise are certainly doable and I encourage you to experiment with them for sure.
I do like full body workouts now and then and Cruise is certainly a good time to incorporate them. Good instincts Hank!
Hank's Blue Print Journal
I am hitting the trail tonight but still managed to get a workout in today
Shoulders
DB Press
60 x 10
60x 9
60 x9
60x8
Face pulls on universal machine
4 sets 90lbs x 10
standing miltary press (to chest)
4 sets 105lbs x 10
Barbell Shrugs
225x10
315x9
315x10
Did some bent over rows to stretch
Rack Pull
405lbs held 10 secs
535lbs held a solid 15 secs
565lbs held a sold 9 secs till the stars and fireworks were going off in my head and a new PR
Thats a 40lb jump since last rack pull on 3/29..pretty happy
Shoulders
DB Press
60 x 10
60x 9
60 x9
60x8
Face pulls on universal machine
4 sets 90lbs x 10
standing miltary press (to chest)
4 sets 105lbs x 10
Barbell Shrugs
225x10
315x9
315x10
Did some bent over rows to stretch
Rack Pull
405lbs held 10 secs
535lbs held a solid 15 secs
565lbs held a sold 9 secs till the stars and fireworks were going off in my head and a new PR
Thats a 40lb jump since last rack pull on 3/29..pretty happy
I attribute my PRs to two things
1 The confidence BP has given me to push myself
2 All of you alls constant encouragement
did the mud run course tonight and i will say without a doubt KA is a serious athletic enhancement it easily doubles my cardio endurance.
Burned 1029(HR peaked at 162 buy was down around 114 within 2 minutes) calories in about an hour, quads and tendons in my legs feel a bit tight but nothing abnormal
Macros
3291 cals consumed (sitting about 1588 net)
125g fat
496mg choles
296g carbs
42g fiber
263 grams protein
1 The confidence BP has given me to push myself
2 All of you alls constant encouragement
did the mud run course tonight and i will say without a doubt KA is a serious athletic enhancement it easily doubles my cardio endurance.
Burned 1029(HR peaked at 162 buy was down around 114 within 2 minutes) calories in about an hour, quads and tendons in my legs feel a bit tight but nothing abnormal
Macros
3291 cals consumed (sitting about 1588 net)
125g fat
496mg choles
296g carbs
42g fiber
263 grams protein
-
beachpirate
- Posts: 146
- Joined: Thu Mar 18, 2010 12:36 pm
You're looking great Hank. You are truely motivating me to push harder. I might have to find some mud to play in 
I believe there is a mud run held annually just down the road from me. It might be the USMC that sponsers it but I can't remember.
I was thinking today that the BP has given me confidence to push harder. On my first day of the GLP#1 my fifth set of squats was already more than I was doing before starting BP. It's definitely motivating.
I believe there is a mud run held annually just down the road from me. It might be the USMC that sponsers it but I can't remember.I was thinking today that the BP has given me confidence to push harder. On my first day of the GLP#1 my fifth set of squats was already more than I was doing before starting BP. It's definitely motivating.
Thanks Beach, the BP is great, and I dont see ever not cycling itbeachpirate wrote:You're looking great Hank. You are truely motivating me to push harder. I might have to find some mud to play in
I was thinking today that the BP has given me confidence to push harder. On my first day of the GLP#1 my fifth set of squats was already more than I was doing before starting BP. It's definitely motivating.
The Mud run in Cola is a big one and from what i gather a bit tougher than ours here in Greenville.
Looking to start shedding some LBS now started EC stack 20-25/200(2 Primatene and 1 Pepback = 10:1 ratio) this week i will be reloading chest after 1RM today estimating 272lbs , and looking for a max squat..estimating in the 395-415 range.
Also going to start cardio 4x a week after workouts to make sure i have my legs for the mud run on May 1. Here is the course, if you guys have one locally i highly recommend it.
https://www.youtube.com/watch?v=YntkQ7-CdsE
Rob any suggestions on dropping fat and keeping strength. I have managed to eat 3000cals a day for a few weeks and maintain around 255lbs?
Also going to start cardio 4x a week after workouts to make sure i have my legs for the mud run on May 1. Here is the course, if you guys have one locally i highly recommend it.
https://www.youtube.com/watch?v=YntkQ7-CdsE
Rob any suggestions on dropping fat and keeping strength. I have managed to eat 3000cals a day for a few weeks and maintain around 255lbs?
Great Workout today, felt strong and focused
Pre/Peri Wo drink is NO Shotgun 20gms pro and 4 scoops LG BC+EAA
2 KA
1 DHEA
Bench
135x
185x10
225x6
275x2 This is the most i have ever benched >>i had a typo in here saying 5 reps<<
225x6
135x20 Wide Grip
DB Pull overs
80x10
80x10
110x8
110x6
One Arm incline DB press I like asymmetric exercises sometimes to keep my body guessing
85x6
85x6
Cable Flys
110x10
110x10
Tricep Pressdown
60x20
50x20
30x20 complete muscle exhaustion on these
Curls on the Universal machine
60x10
80x10
110x20 completely fried my bi's
Static Holds on preacher curl
135lbs held 20sec
160 held 9 secs..cooked my arms
Total WO time was about 45 minutes
Post WO was 6 oz Flanksteak and 1 Multigarin Thin Bun Myofusion with Oats
2KA
I am going to do about 30 mins cardio after work
Pre/Peri Wo drink is NO Shotgun 20gms pro and 4 scoops LG BC+EAA
2 KA
1 DHEA
Bench
135x
185x10
225x6
275x2 This is the most i have ever benched >>i had a typo in here saying 5 reps<<
225x6
135x20 Wide Grip
DB Pull overs
80x10
80x10
110x8
110x6
One Arm incline DB press I like asymmetric exercises sometimes to keep my body guessing
85x6
85x6
Cable Flys
110x10
110x10
Tricep Pressdown
60x20
50x20
30x20 complete muscle exhaustion on these
Curls on the Universal machine
60x10
80x10
110x20 completely fried my bi's
Static Holds on preacher curl
135lbs held 20sec
160 held 9 secs..cooked my arms
Total WO time was about 45 minutes
Post WO was 6 oz Flanksteak and 1 Multigarin Thin Bun Myofusion with Oats
2KA
I am going to do about 30 mins cardio after work