Beachpirate's 1st BP log

RobRegish · Post by **RobRegish** » Wed Jun 02, 2010 5:53 am

Awesome start to Cruise Beach. I bet it's mentally refreshing too!

beachpirate · Post by **beachpirate** » Wed Jun 02, 2010 8:27 am

Yes, mentally refreshing. I am excited to be changing it up so I can target some other areas as well. I will be adding more in for my back and trying to figure out this 5x5 approach. Starting with the BP template for now but may split back and legs to separate days and add dedicated cardio days back in since I dropped cardio during feast. I will also be focusing on losing alittle weight in the next few weeks. It would be nice to be somewhere between 250 and 255 before I start the next run.

beachpirate · Post by **beachpirate** » Wed Jun 02, 2010 10:05 pm

Day 2 of Cruise. I decided to hit the gym again this morning and do a back routine. I felt good to add alittle workout dedicated to my back since the main focuse of feast was chest and legs.

Lat Pulldowns
120x5
150x5
150x5
150x5
150x5
150x5 Not sure what 80% is for this but I could have done alittle more.

Seated Cable Row
150x5
165x5
180x5
180x5
180x5

Rack Pulls
225x5
275x5
275x5

Static Hold
315 10 sec
365 10 sec
405 10 sec
455 10 sec
495 10 sec First time doing static holds this way so I wanted to see how much I could do. I could have done more but it was getting alittle difficult to count to ten through the stars in my head. This gives me an idea where to start next time.

1 set of single arm DB rows to stretch it out
65x 10

Calories 2054
Carbs 170 (31%)
Fat 72 (30%)
Protein 202 (38%)

RobRegish · Post by **RobRegish** » Thu Jun 03, 2010 6:18 am

You will come to love the static holds during Cruise/other times. They're really motivating AND they tend to harden up the physique a remarkable degree. Especially that top range rack pull with that much weight.

I challenge anyone to do that and tell me what muscle DIDN'T have to contract maximally to stand there with it!

Trust me guys, add this to your routine if you haven't already. It is a game changer for many.

beachpirate · Post by **beachpirate** » Mon Jun 07, 2010 9:40 pm

This morning I had to go to a different gym since my has closed for 2 weeks. The new gym is scheduled to open on the 21st. The gym was crowded and difficult to navigate. The free weight section was small and the life fitness machines were all set up for curcuit training. There were several hammer strength machines that I was unfamiliar with as well. I chose to use the machines today but had to work in with other people.

I was planning to go to the gym last friday but I was not feeling well and I was not having a very good day so I skipped it and did legs today.

All lifts were completed on Life Fitness machines

Seated Leg Press
150x10
150x10
200x5
230x5
260x5
275x5
285x5

Leg Extension
100x10
160x5
190x5
220x5
235x3

Leg Curl
125x5
140x5
140x5
140x5
140x5

Calf Extension
210x20
210x20
210x20

RobRegish · Post by **RobRegish** » Tue Jun 08, 2010 6:47 am

Nice work Beach! and way to adjust yourself to circumstances...

beachpirate · Post by **beachpirate** » Tue Jun 08, 2010 9:14 pm

went to the gym again this morning but since I did not have my kids with me I decided to go to the "Pre-sale" gym to lift. (5 mins from the house vs 25 mins) This gym was temporarily opened to members for lifting. It has all new equipment to showcase what will be in the new gym but it is very limited as to what they have. Again made the best of it.

Bench
135x10
155x5
175x5
195x5
195x5
195x5
205x5
205x5
135x20 wide grip, half reps at the bottom of range

Incline BB Press
135x5
135x7
155x5
175x3
135x5

Pec Deck
100x12
115x10
130x8
130x5

I have been falling down on the recording of my food. I have had a hard time getting back in the swing of things since my vacation.

RobRegish · Post by **RobRegish** » Wed Jun 09, 2010 5:27 am

OK, no worries. Just make the best of it and you'll get back in the swing of things.. You can do it Beach!

beachpirate · Post by **beachpirate** » Fri Jun 11, 2010 6:47 pm

Hit the gym again for back day but forgot my notebook to record lifts. I decided to try all the different machines that targeted back and begin to familiarize myself with each machine. Most were basic lat machines so I did about 20 sets on 6 different machines. I worked heavy enough that by the time I finished, I was feeling confident that I worked my back. I finished with some db rows and 30 mins of cardio. Hopefully I will only have one more week until my gym opens back up. I'm ready to get back to normal.

RobRegish · Post by **RobRegish** » Sat Jun 12, 2010 6:05 am

Good man. 20 sets for back is alot but I know what you're saying on getting familiar with things. Best to do it now vs. later!

beachpirate · Post by **beachpirate** » Sun Jun 20, 2010 5:48 pm

Well it's been over a week since I last posted and have hated everyday of it. I have been very busy and fighting with my insurance company and dealerships trying to get myself back into a vehicle of my own. The battle is half over, I have a new truck but still have not been paid for the "total loss" of my last one.

I have been thinking a lot about my next BP run and would like to start soon. I did not workout last week and could consider that my 1 week off prior to starting. If I do this I will be starting my second run in the morning.

I would like to continue focusing on recomp since my overall goals remain unchanged:
1. weight loss
2. better tone
3. increased muscle mass

I have not been by the gym in a week but it is scheduled to reopen on monday and the issues with childcare should be a thing of the past. I am looking forward to getting back into the swing of things and taking BP to the next level.

Thoughts on my second run would be appreciated.

RobRegish · Post by **RobRegish** » Sun Jun 20, 2010 8:22 pm

Given your goals, I'd suggest the following:

1.) Zig zag those calories 100% on training days and 70% on non training days. Cardio on off days. Suggest 50% P, 30% carb and 20% fat macros.

2.) Your Feast template should revolve around EDT blocks, not the stock HIT bridge/Loading patterns we use

Those are the big ones....