Hank's Blue Print Journal

Hank! · Post by **Hank!** » Mon May 17, 2010 3:32 pm

Little update

I ate like crap this weekend but its been quite awhile since i have let me self go nuts so no guilt had one party and a festival to attend

Wings Check
Hot Dog
Pizza Check
Subs Check
Cake Check
Salad Check
Pancakes Check
Cookies Check
Gyros Check
Calamari Check

Great W/O today roughly 50 minutes in gym

Squats and Deadlifts where you only go to your knee supersets
225x10/205x15
225x10/205x12
225x10/225x9
225x10/225x11

Hack Squat/ Leg Extension
90 on sled x 10 x4/255x10x4

Lunges 25yds x 2 with 50lbs
Leg Curls 120x10x3

Crazy leg machine 25 reps
Leg Press 225x20x2

Shower!

Macros
2109 cals
61g fat
263g carbs
153g pro

RobRegish · Post by **RobRegish** » Mon May 17, 2010 7:01 pm

Great work Hank!

How are the joints feeling?

Hank! · Post by **Hank!** » Mon May 17, 2010 7:29 pm

Hey Rob thanks for asking. My hips, shoulders knees and wrists are good the only issue i have right now is my right elbow feels like a touch of Tendonitis. It really hurts on upright rows, curls and (lol all you want) when I scratch my ass! I have Chiro/Massage on Wed so I will have the MT work it for me

I am taking Animal Flex in the evenings and Super Cissus RX 1 cap morning and 1 cap at night. I just read an article that was praising ECDY's tendon healing properties! I have a few caps of KA left , but i can muddle thru until feast (June 1). Flippin ECDY is a super drug

When you going to tell me why I shouldn't take acetaminophen or ibuprofen? ( i haven't in months)

hank

PS this is the funky leg contraption i really like..what is it called?

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Hank! · Post by **Hank!** » Tue May 18, 2010 8:19 pm

Nice little chest workout tonight really stressful day at work so it was nice to unwind at the GYM

Incline Dumbells
Warm up 55x20
70x10
80x12
85x10
95x6

Flat Bench
135x20 W/U
185x10
205x9
225x5
245x3

Wide Grip (hands all the way to the stops
135x20
135x20 reverse grip
135x20

Super Pullover Machine
4 sets I went up to 255lbs but who knows what the machines really gives ya

Reverse Movement on Peck Deck
90x12
110x10
120x10
120x7

Cable Flys 3 sets

1hour in and out

Macros so far
2900 cals
316g carbs
225g pro

Hank! · Post by **Hank!** » Wed May 19, 2010 2:37 pm

Quick Workout today

PUSH Press/Super Set with Lumberjack Shoulder Press
95x10/105x10 each shoulder x 4

TBar Rows from the floor super set with BB Shrugs
125x10/315x10
135x10/405x6
135x8/405x6
135x9/405x5

40 minutes work time..hella sweat the lumber jacks deals are fun

RobRegish · Post by **RobRegish** » Wed May 19, 2010 6:38 pm

Those look like enjoyable workouts Hank, really do. And so glad to hear the aches and pains are going away.

Yeah, acetomeniphen/ibuprofen: BAD news on a lot of fronts. Not the least of which is WRECKS your glucose disposal.

Interesting on Ecdy helping with tendons. Can you share more? Vaguealy recall seeing something about that.

I'd be interested..

Hank! · Post by **Hank!** » Wed May 19, 2010 8:22 pm

. Here is one of the studies, it mentions cartilage repair in addition to a handful of other benifits..do i really need to cycle this stuff?

https://www.ergo-log.com/ecdysteronejoints.html
more studies

https://www.ncbi.nlm.nih.gov/sites/entrez

I am sure you have these all already, you are a expert in this field

this article is really interesting
https://findarticles.com/p/articles/mi_m ... n27126638/

RobRegish · Post by **RobRegish** » Thu May 20, 2010 5:57 am

Ah yes, the Ergo-log... that's where I saw it. I think I posted it elsewhere here.

Thanks for those links again Hank. As I've previously stated when the research is finally done in the US on a broader scale....I fully believe it will eclipse fish oil in terms of health benefits when it's all said and done.

HUGE statement and it probably won't happen until I check out, but it's coming. Maybe I'll put it on the tombstone..

Hank! · Post by **Hank!** » Thu May 20, 2010 6:58 pm

Light cardio on tread mill 20 mins at 6mph then another 20 sweaty minutes on the old school stair stepper< dang that machine kicked my ass

Hank! · Post by **Hank!** » Fri May 21, 2010 4:00 pm

Chest>>was going to try and exceed my 275 max but had no spotter and felt really wobbley on 275x2

135x10
185x5
205x2
225x2
245x2
275x2
245x3
225x5

Decline Close Grip
135x10x2

Wide Grip Bench
135x20
135x15

Preacher Curls on chair
95x10
95x7
95x10

Straight BB Curl
125x6x3

Nautilus Chest Press
185x6
225x8
255x8

Tricp PRess down with rope
50x10x2

ran out of time decent pump..goal for next BP run is 300lbs BP

sovabrat · Post by **sovabrat** » Fri May 21, 2010 4:04 pm

Hank! wrote:Light cardio on tread mill 20 mins at 6mph then another 20 sweaty minutes on the old school stair stepper< dang that machine kicked my ass

I personally believe the stair stepper is the BEST cardio machine. I get the most sweat out of this always.

RobRegish · Post by **RobRegish** » Fri May 21, 2010 5:46 pm

Another "no spotter" victim. DaCookie got let down today too.

I bench inside a power rack now with the pins set just right. It's nirvana I'm telling ya. You can really only depend on you!

And a 300BP next run sounds like a FINE goal. I have every confidence you'll get there Hank!