You too, man~ ..have fun and enjoy the workout~!!~SudburyBaller wrote:Good luck on the work out buddy.
Dean's First run on Blueprint
Day 4 of feast (day 9 overall)...weight 120lbs
Today is an off day. The sleep last night was deep and I felt re-charged as I woke up.I took 1 DHEA and 1 KA this morning followed by a protein shake. My back feels really sore and the chest just a little.
The headache has gone,but I feel like I am not eating enough (at least not as many as I supposed to). I would probably add 1-2 more shakes to get enough proteins and calories.
Just wondering, if I want to do shoulders, bi+tri tomorrow, should I add 2 more rest days afterwards?
Today is an off day. The sleep last night was deep and I felt re-charged as I woke up.I took 1 DHEA and 1 KA this morning followed by a protein shake. My back feels really sore and the chest just a little.
The headache has gone,but I feel like I am not eating enough (at least not as many as I supposed to). I would probably add 1-2 more shakes to get enough proteins and calories.
Just wondering, if I want to do shoulders, bi+tri tomorrow, should I add 2 more rest days afterwards?
Day 6 of Feast (day 11 overall)---2nd workout in feast~
The sleep quality last night was awesome, even though it was like a 6-hour rest. I went to gym this morning, but forgot to take the DHEA and KA. However, the workout was decent!
After I did some warm-up, I benched 155*6. I felt like I can do more, but I wanna to keep everything safe. I might try 160 or maybe 165 for 2-3 next time~
The bench was followed by db pullover, 60*6 and I could really feel the bottom stretch. I also did a couple wide grip bench press with 115*8 and tried to feel the muscle.
After that, I did an EDT block with barbell shoulder presses (95*6) and Tbar row(80*6)--repeated 8 times within 15 mins. The next is dead lift, I did a few warm up sets and hit 185*5.
The strength is going up and so does my weight~ ...I weight 123lbs today, i believe that most of this weight comes from water. But still, it is good to feel bigger and stronger~
The sleep quality last night was awesome, even though it was like a 6-hour rest. I went to gym this morning, but forgot to take the DHEA and KA. However, the workout was decent!
After I did some warm-up, I benched 155*6. I felt like I can do more, but I wanna to keep everything safe. I might try 160 or maybe 165 for 2-3 next time~
The bench was followed by db pullover, 60*6 and I could really feel the bottom stretch. I also did a couple wide grip bench press with 115*8 and tried to feel the muscle.
After that, I did an EDT block with barbell shoulder presses (95*6) and Tbar row(80*6)--repeated 8 times within 15 mins. The next is dead lift, I did a few warm up sets and hit 185*5.
The strength is going up and so does my weight~ ...I weight 123lbs today, i believe that most of this weight comes from water. But still, it is good to feel bigger and stronger~
Day 7 of feast (day12 overall)
I didnt have enough sleep last night due to today's mid-term~so i feel pretty tired throughout the day. I went to gym for like 35mins~ just trying to do some supplementary workout, but because i was too sleepy, the workout was kind of bad....
really lack of energy~
barbell curl: 50*10, 60*10, 60*8 (with static hold on the last set)
tricep extension(rope): 60*15, 70*10, 70*10 (was did in a slower motion to feel the muscle)
incline db curl:20*10, 20*10, 20*10 (trying to flex in the last few reps)
tricep extension (bar): 100*10,120*6, 120*6
There was one good thing about this workout: My elbow is getting better! In the past month, I could barely train my tricep (it hurts even if I do db pullover, which does not really use the tri). But today, i feel much lesser pain!
Day 8 of feast(day 13 overall)
Still do have enough sleep due to my fd's birthday parth last night.....feel kind of guilty....
weight 122lbs today...needa EAT MORE and REST MORE!!!!!
Day 9 of feast (day14 overall)
Finally I can sleep as much as I want (12 hours sleep!!). First time to feel energetic in the past 3 days~ I am so ready for tomorrow's workout which is feast phase workout 3 !
I didnt have enough sleep last night due to today's mid-term~so i feel pretty tired throughout the day. I went to gym for like 35mins~ just trying to do some supplementary workout, but because i was too sleepy, the workout was kind of bad....
really lack of energy~ barbell curl: 50*10, 60*10, 60*8 (with static hold on the last set)
tricep extension(rope): 60*15, 70*10, 70*10 (was did in a slower motion to feel the muscle)
incline db curl:20*10, 20*10, 20*10 (trying to flex in the last few reps)
tricep extension (bar): 100*10,120*6, 120*6
There was one good thing about this workout: My elbow is getting better! In the past month, I could barely train my tricep (it hurts even if I do db pullover, which does not really use the tri). But today, i feel much lesser pain!
Day 8 of feast(day 13 overall)
Still do have enough sleep due to my fd's birthday parth last night.....feel kind of guilty....
weight 122lbs today...needa EAT MORE and REST MORE!!!!!
Day 9 of feast (day14 overall)
Finally I can sleep as much as I want (12 hours sleep!!). First time to feel energetic in the past 3 days~ I am so ready for tomorrow's workout which is feast phase workout 3 !
Day 10 of Feast ( day 15 overall~)
Today, I had the workout 3 for feast phase. My strength was sky high!
bench press: 135*5, 145*3, 155*2, 165*3, 175*2 (need a little help on the second rep~)
followed by db pullover: 65*5
and wide grip bench press 135*6 for a deep stretch~
after that i did a EDT with barbell shoulder presses(95*6) and pulldown 140*6---repeated 8 times within 15 mins~.
I then did squat and deadlift.
For deadlift, i did 205*2 pretty easily, will try to do more next time~
Love it~
Today, I had the workout 3 for feast phase. My strength was sky high!
bench press: 135*5, 145*3, 155*2, 165*3, 175*2 (need a little help on the second rep~)
followed by db pullover: 65*5
and wide grip bench press 135*6 for a deep stretch~
after that i did a EDT with barbell shoulder presses(95*6) and pulldown 140*6---repeated 8 times within 15 mins~.
I then did squat and deadlift.
For deadlift, i did 205*2 pretty easily, will try to do more next time~
Love it~
Day 12 of feast (day 16 overall)
After a day of rest, I decided to go the gym but just doing some supplemental moves.
barbell shoulders: bar*15, 95*8, 115*3, 135*7, 135*5 (never tried to do 135 on shoulder presses before~~ )
barbell curl: 50*10,60*6, 70*6, 80*5
couple sets of Lunges
Dont wanna get too tired in this workout so that I can have enough energy to do the feast workout!!
Day 13 of feast (day 17 overall)
Today is an off day~~~ I dont feel sore at all today..so ready for the feast workout 4 tomorrow!!!!
After a day of rest, I decided to go the gym but just doing some supplemental moves.
barbell shoulders: bar*15, 95*8, 115*3, 135*7, 135*5 (never tried to do 135 on shoulder presses before~~
) barbell curl: 50*10,60*6, 70*6, 80*5
couple sets of Lunges
Dont wanna get too tired in this workout so that I can have enough energy to do the feast workout!!
Day 13 of feast (day 17 overall)
Today is an off day~~~ I dont feel sore at all today..so ready for the feast workout 4 tomorrow!!!!
Day 14 of feast (day 17 overall)
Weight 125 today!!
Today's workout..
bench press:bar*15, 95*6, 135*5, 145*2, 155*1, 155*6
followed by db pullover 65*6...
** feel painful in my right shoulder...I think this might due to the injury a month ago.... so i dont wanna push too hard today...
and i didnt do the EDT block as usual...
I then went on do some deadlift~
bar*15, 135*5, 155*3, 185*2, 205*3, 185*6...
I will take this weekend off and rest my shoulders~~...hope they will be fine sooN~~
Weight 125 today!!
Today's workout..
bench press:bar*15, 95*6, 135*5, 145*2, 155*1, 155*6
followed by db pullover 65*6...
** feel painful in my right shoulder...I think this might due to the injury a month ago.... so i dont wanna push too hard today...
and i didnt do the EDT block as usual...
I then went on do some deadlift~
bar*15, 135*5, 155*3, 185*2, 205*3, 185*6...
I will take this weekend off and rest my shoulders~~...hope they will be fine sooN~~