Hank's 2nd Run

Unfiltered Tips & Techniques centered around Blueprint Training
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Justin
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Post by Justin »

haha i hammered my legs 2 days ago and I still feel sore walking around!! stairs are the worst lol
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Hank!
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Post by Hank! »

Great GPP Workout today 45 minutes nice pump 525 cals burned
Macros dialied in too

2426 cals
83g fat
850,g choels
1.8 sodium
187g carbs
110g sugar
20g fiber
238g pro
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RobRegish
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Post by RobRegish »

Wow. A ton of protein vs. carbs!

Surprised you're not losing more weight. Have you checked body comp lately Hank? I'm guessing it's changed for the better b/c when you go that high on protein vs. carbs you do get a leaning effect...
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Hank!
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Post by Hank! »

Hey Rob I will check this weekend. I have been making an effort to boost my carb intake, via foods that aren't Cap'n Crunch or Fruity Pebbles . Yesterday I omitted oats, which is usually a staple. I 'll check body comp this weekend, scale says 256 I feel pretty good ; definitely better now that I have a more linear caloric intake.
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Hank!
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Post by Hank! »

Day off today, had my Massage..

Today we did more sub scaplula release..holy shit owie!

My back has been pretty healthy since last time she did this to me, so I am on to something here..
https://www.sportsinjuryclinic.net/cyber ... inflam.htm
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sovabrat
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Post by sovabrat »

I get similar pains and irritations when I am overly stressed from work. I do have quite a stressful job sometimes and it really builds up. Luckily the gym helps me release that stress. If I am ever away from the gym for too long I begin to get this irritation back.
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Hank!
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Post by Hank! »

I too am in a very high pressure/ stress environment. Luckily,I have a gym here and belong to one very close buy, in addition my insurance pays for massage therapy. This massage is far from stress relief though, heck sometimes I get nervous thinking about it.
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dracotdrgn
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Location: Tacoma, Washington

Post by dracotdrgn »

Love that good pain from a massage. My wife got me a massage a while back and ordered me a deep tissue. She also knows girls only....no dude rubs...I showed up and this little gal greeted me and I was like oh no there goes the deep tissue.......That little girl kicked my ass with knees and elbows.... NICE

Hank- sounds like another good run here keep it up! Got my Vibram's yesterday they have been popping up throughout the gym but I give credit to you.....or blame...depends on how training goes. :)
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Hank!
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Post by Hank! »

Today was probably my best workout to date on run two

I took some advice from Rob and decided today , being a chest day that I would load up on carbs

Apart from my oatmeal, and fruits this A.M I drank a CarboForce mixed with some BCAA's during workout, and some NO Shotgun preworkout

Bench
135x8 W/U
135x8 W/U
185x5 W/U
225x5
275x2
295x3 PR
300x2 Partial Range of motion
275x5 PR
225x8 PR

Robs Patented Dumbbell stretch
110x6x2
80x10x1

Incline Bench DB
80x8x3

Decline Bench DB
80x10x3

dips
BWx10
Extensions 80x10x3

I ran out of time but was ready to tear it up

Thanks for Carb tipoff Rob

And Draco, you'll love em I wore them to work
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RobRegish
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Post by RobRegish »

Way to go Hank!

Looks like you used a pretty effective CNS trick to rack up some new PR's. I'd pull out the highlighter for your logbook on that one :)

Nice feet too. That'd be great for me to add to the shock value in Corporate America..
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dracotdrgn
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Post by dracotdrgn »

WAY TO GO HANK!! Those are some sweet lifts bro. You'll be pressin that 315 in no time.
So far I do enjoy the feet. Worked out in them today, a lot of questions and raised eye brows. Ran 1/2 mile to test, definately a little different but I think they're gonna be a good investment. Do you ever dead lift or squat in them?
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Hank!
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Post by Hank! »

Diet was dialed in for a Big Lift Day

3697 kcals
106g far
596mg choles
2.7 gm Na
447g Carbs < PR :)
180g Sugar
31g Fiber
284g PRo


Draco I wear them to the gym most of the time, and 100% on squat and DL days. If you had been wearing any sort of athletic shoe these are gonna make a big difference, NO more compression.
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Hank!
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Post by Hank! »

BP Today
105/58
HR 65

Weight 256.7

Took some Caliper Measurements, once on Sunday once today

BF now at 18% down 4% from March
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Hank!
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Post by Hank! »

Nice workout at lunch, aiming to deload a little so :

Bench
155x8
185x8
205x8
215x8
225x6
225x6

EZ Curl Bar pull overs
105x6x3

Wide Grip Lat pull downs/ Incline Bench DB
185x10x6/75x10x3/75x8x2/75x6x1

out of time and a little gassed, not enought rest since big chest friday
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