Nolan's first BP log

[RobRegish]

Good thinking Noly..

I'm recommending the EDT blocks now AFTER doing justice to your big barbell lifts. Let's look at the EDT blocks (first 5 workouts) in the Feast template again:

EDT BLOCK - sets performed back to back

Incline DB presses
Tbar rows

EDT BLOCK - Sets performed back to back

Romanian Deadlifts
Leg Sled


An EDT PR "zone" works as follows. Let's look at incline dumbell pressess and Tbar Rows, as an example:

Barbell curls
Lying tricep extensions on a flat bench with barbell

You select a weight that's your 10 rep max. Let's say that's 100lbs on the barbell curl and on tricep extensions it's also 100lbs

START OF SET #1: 12 noon. The total time it takes to do a superset of each is exactty one minute.

On set #1, you get 6 reps with the barbell curl (note.. NOT going to failure) and immediately go into the lying tricep extensions, again achieving 6 reps.

Rest exactly 2 minutes

On set 2, same drill and again you achieve 6 reps on each

Rest exactly 2 minutes

On set 3, same drill but now you get just 5 reps

Rest exactly 2 minutes

On set 4, you again achieve 5 reps apiece

Rest exactly 2 minutes

On set 5, you achieve just 3 reps on each exercise

Rest exactly 2 minutes

On your final set, you rep out both exercises and get 3 reps apiece..

Total workout time: 16 minutes. You tally up the total amount of reps for each and there's your baseline: You achieved 56 reps in a total of 16 minutes.

Your challenge the next time out is to get more reps with the same weight. Once you are able to do 20% more (68 reps) within the same time period, you up the weight 5% to 105lbs on each exercise.

Does that help?

KEY POINTS

- Alternate antagonistic muscle exercises in jump set fahion
- Staley's generally uses 15-20 minutes, (called a PR Zones).
- You perform two PR Zones per workout.
- Your target weight is one that you can do 10 clean reps with.
- You will begin with alternating sets of 5 or 6 reps.
- As you tire, you may reduce set reps to 4 then 2 and end with singles.
- Your goal is to do as many reps with good form as possible in the PR Zone.
- Do not work to, or near failure in the early sets.
- You may reach failure at the end as you try to beat your previous record.
- Once able to do 20% more reps than your prior workout, increase load 5% and begin again.

[nolyman777]

i think i understand but tell me if im right. One workout #1 i will be doing this?


bench press 1 set of 8-10 with dumbbell pullovers 8-10
rest
squat 1 set of 8-10 with stiff legged deadlifts 8-10

Then a EDT PR zone of barbell curls/ skull crushers
1 set of 6 reps each
1 set of 6 reps each
1 set of 5 reps each
1 set of 5 reps each
1 set of 3 reps each
1 set of 1-3 reps each
With a 2 minute rest in between these sets

then once i can get 68 reps i can increase the weight 5%

Is this routine sound ok?

[nolyman777]

by the way, i was lucky enough to recieve about a 1/4 tub of m5(cellucor) and almost full bottle of MC creatine capsules from a friend of mine who decided he he didnt want them.

Should i make use of these during the feast, or should i use them during cruise, that way i can test the actual effectiveness of E-bol. right now i think im leaning towards the second option.

[RobRegish]

Spot on regarding both!

Nice work.. You're putting a lot into it and you WILL get is back in spades!!

[nolyman777]

workout #1

bench press 135 x 10 with dumbbell pullovers 40 x 8
squat 135 x 10 with deadlift 135 x 10

EDT block: barbell curls + skull crushers
50 x 6
50 x 6
50 x 5
50 x 5
50 x 3
50 x 2

Is it okay if i perform the same workout in workout #2. Just changing up the number of reps to 4-6 for compound movements?

[RobRegish]

I'm assuming you're talking about the EDT block?

If so, reps are what you should be focusing on. Keep the weights the same and up the reps:
____________________________________________________________

An EDT PR "zone" works as follows. Let's look at incline dumbell pressess and Tbar Rows, as an example:

Barbell curls
Lying tricep extensions on a flat bench with barbell

You select a weight that's your 10 rep max. Let's say that's 100lbs on the barbell curl and on tricep extensions it's also 100lbs

START OF SET #1: 12 noon. The total time it takes to do a superset of each is exactty one minute.

On set #1, you get 6 reps with the barbell curl (note.. NOT going to failure) and immediately go into the lying tricep extensions, again achieving 6 reps.

Rest exactly 2 minutes

On set 2, same drill and again you achieve 6 reps on each

Rest exactly 2 minutes

On set 3, same drill but now you get just 5 reps

Rest exactly 2 minutes

On set 4, you again achieve 5 reps apiece

Rest exactly 2 minutes

On set 5, you achieve just 3 reps on each exercise

Rest exactly 2 minutes

On your final set, you rep out both exercises and get 3 reps apiece..

Total workout time: 16 minutes. You tally up the total amount of reps for each and there's your baseline: You achieved 56 reps in a total of 16 minutes.

Your challenge the next time out is to get more reps with the same weight. Once you are able to do 20% more (68 reps) within the same time period, you up the weight 5% to 105lbs on each exercise.

Does that help?

KEY POINTS

- Alternate antagonistic muscle exercises in jump set fahion
- Staley's generally uses 15-20 minutes, (called a PR Zones).
- You perform two PR Zones per workout.
- Your target weight is one that you can do 10 clean reps with.
- You will begin with alternating sets of 5 or 6 reps.
- As you tire, you may reduce set reps to 4 then 2 and end with singles.
- Your goal is to do as many reps with good form as possible in the PR Zone.
- Do not work to, or near failure in the early sets.
- You may reach failure at the end as you try to beat your previous record.
- Once able to do 20% more reps than your prior workout, increase load 5% and begin again.

[nolyman777]

yes im talking about the EDT block, but is it fine that i do this same block of curls/skullcrushers for the rest of the workouts? That way im working my arms as well as the major muscles i work from the big 3 movements.

I will keep the same weight and up the reps until i get 68 reps. Then increase it to 55

[nolyman777]

one more question, what is acceptabe to post for a log on another website. I would like to post my log on the thermolife forum so that anyone curious about e-bol or the blueprint can see it.

What would be acceptable for me to post on their website without giving away too much information about the blueprint its self. was planning on just showing the workouts and the results on a day to day basis.

[RobRegish]

"yes im talking about the EDT block, but is it fine that i do this same block of curls/skullcrushers for the rest of the workouts?"

A. You can, sure. Feel free to switch it up though if you feel it getting stale..

On the posting on other websites, a detailed set by set, rep by rep log wouldn't be a good idea. I'd say just use your judgement. The ideal is not to give too much away. Just your honest feedback as to your experiences with The Blueprint, me and of course their supplements.

If you need guidance on anything, please PM me. I'll be more than happy to help..

[nolyman777]

Day 6 of feast

lately ive been taking e-bol at 6:00, 2:00, and 10:00. Not sure if this is the best way.

My biggest meals throughout the day are at 6:30, 10:30, and 6:00-7:00. Those are my breakfast lunch and dinner but i was told spreading the dose out is more beneficial. Should i stick with my current?

For the next three days i ll continue BCAA loading #1
30 grams bcaa
10 grams glutamine
quater of a packet of crystal light
(50 grams of malto added for peri workout tommorow)

workout #2

bench press 4-6 with pullovers 4-6
squats 4-6 with deadlift 4-6
EDT block : curls/skull crushers
6 sets of up to 6 reps for each

peri workout - shake above

One thing ive notice about ebol, is that my muscles are hard all day long. feels good haha

[RobRegish]

That dosing protocol is fine.

One suggestion: Take one dose of ebol an hour or so prior and the other immediately after on workout days. It's here where it'll give you the most benefit.

Otherwise, on off days your dosing looks great. Keep up the greate work!

[nolyman777]

so if i were to work out at about 6:00pm i should take my 3 doses at
6:00am, 5:00pm, amd the last dose post workout

[nolyman777]

i didnt work yesterday because i wasnt feeling all that well. I figured it would be better for my body to just get some rest. I've had a cold for about 4 days now so ii didnt workout for those 4 days. However now, im feeling much better and going to do workout #2 now, with the EDT block : curls/skull crushers

[RobRegish]

Correct on the dosing.

And good call on the day off. BP teaches intuition but it constantly surprises me just how much people bring to the game "fresh".