Arms and shoulders.. from what I can see.
Also upper chest/front delts area seems fuller around the collar bone.
Mars' 1st shot at the Blueprint
Update
GLP 3 Bench! What a solid workout!
105x10
140x8
155x6
165x4
175x4
190x4 Needed just a touch of help on the 3rd rep and a little assistance on 4th rep.
the 175x4 set felt great coulda did 5-6 reps easily. Cant believe the strength increases!
Felt so good today did a few PR zones.
Pr Zone 1
Incline Dumbell Presses supersetted with 1 arm dumbell rows
70x7 70x7
70x7 70x7
70x6 70x7
70x5 70x7
70x4 70x7
This was just a great PR zone. I did all 5 sets without a spotter, i kicked up the 70s by myself for each set, this is just great. Up until last week i couldnt even kick up the 70s for 1 set. I will keep using the 70s until i can manage 8 reps a set then i will move to the 75s!
PR zone 2
Widegrip latpulldowns supersetted with barbell upright rows
140x5 80x5
140x5 80x5
140x5 80x5
140x5 80x5
PR ZONE 3
Barbell Shrugs superetted with tricep v pulldowns
225x7 65x7
225x7 65x7
225x7 65x7
After the workout i played ball for an hour or so. Such a good workout i love the strength gains!
105x10
140x8
155x6
165x4
175x4
190x4 Needed just a touch of help on the 3rd rep and a little assistance on 4th rep.
the 175x4 set felt great coulda did 5-6 reps easily. Cant believe the strength increases!
Felt so good today did a few PR zones.
Pr Zone 1
Incline Dumbell Presses supersetted with 1 arm dumbell rows
70x7 70x7
70x7 70x7
70x6 70x7
70x5 70x7
70x4 70x7
This was just a great PR zone. I did all 5 sets without a spotter, i kicked up the 70s by myself for each set, this is just great. Up until last week i couldnt even kick up the 70s for 1 set. I will keep using the 70s until i can manage 8 reps a set then i will move to the 75s!
PR zone 2
Widegrip latpulldowns supersetted with barbell upright rows
140x5 80x5
140x5 80x5
140x5 80x5
140x5 80x5
PR ZONE 3
Barbell Shrugs superetted with tricep v pulldowns
225x7 65x7
225x7 65x7
225x7 65x7
After the workout i played ball for an hour or so. Such a good workout i love the strength gains!
Update
GLP 3 Squats
140x10
180x8
200x6
215x4
235x4
250x4
Did not miss a single rep again!
PR ZONE
Romanian Deadlift supersetted with leg press
225x6 555x6
225x6 555x6
225x6 555x6
Only did 3 rounds because my lower back was feeling it, didnt hurt it but i thought it would be best to leave it at that instead of risk injury.
140x10
180x8
200x6
215x4
235x4
250x4
Did not miss a single rep again!
PR ZONE
Romanian Deadlift supersetted with leg press
225x6 555x6
225x6 555x6
225x6 555x6
Only did 3 rounds because my lower back was feeling it, didnt hurt it but i thought it would be best to leave it at that instead of risk injury.
Rob whats plan of attack after i complete my 6th GLP pattern, should i go into cruise for a week or so then take a week off and restart famine again ? Or do i do the blueprint periodic.. i think the 2nd run i may want to recomp just to have the abs for the summer and then do a full out bulk after, im undecided, whats your opinion?
Once you run out the GLP and peak, ascertain how much time you have left. If it's 10 days or less discontinue after workout #6 an transition to cruise.
If you have 10 days or more though consider returning to workouts 1-5 template as seen in the first few weeks of Feast. Doing so can and often will result in NEW 1RM's coming off of the GLP. You may have to abbreviate it a bit (skip the de-load, adjust the reps up again, then back down etc.) but try and take a break for at least 10 days from the 90% work and then work back down to a 1RM under HIT one set to failure terms to end the feast.
The return to HIT after the GLP/generous helping of EDT is a nice switch. Your work capacity will drop but it comes up FAST when going back into Cruise and the 5 sets of 5 protocol.
If you'd like to keep those abs for summer than yes, a return to famine will be necessary/tweaking of your last BP cycle before Summer end. Me I just love bulking/power training year round.
Embrace the bloat
If you have 10 days or more though consider returning to workouts 1-5 template as seen in the first few weeks of Feast. Doing so can and often will result in NEW 1RM's coming off of the GLP. You may have to abbreviate it a bit (skip the de-load, adjust the reps up again, then back down etc.) but try and take a break for at least 10 days from the 90% work and then work back down to a 1RM under HIT one set to failure terms to end the feast.
The return to HIT after the GLP/generous helping of EDT is a nice switch. Your work capacity will drop but it comes up FAST when going back into Cruise and the 5 sets of 5 protocol.
If you'd like to keep those abs for summer than yes, a return to famine will be necessary/tweaking of your last BP cycle before Summer end. Me I just love bulking/power training year round.
Embrace the bloat
Update
Alright so got my update for GLP 4 Bench and Squat
GLP 4 Bench
105x10
155x8
165x6
180x4
190x2
200x2 needed a touch of help on 2nd rep
PR ZONE 1
Incline dumbell press supersetted with 1 arm dumbell rows
70x7 70x7
70x7 70x7
70x6 70x7
70x5 70x7
PR zone 2
Closegrip latpulldowns supersetted with upright barbell rows
120x6 80x6
120x6 80x6
120x6 80x6
GLP 4 Squats
140x10
200x8
215x6
235x4
250x2
265x2
Hit every rep!
PR ZONE
Romanian deadlifts supersetted with leg press
225x6 555x8
225x6 555x8
225x6 555x7
225x7 555x7
Got a compliement from some guy at the gym on my legpress hes like holy crap thats a nice leg press and hes a bigger guy than me. The great thing is i can push more than 555! My weight was at 155 lbs yesterday, thats 18 pound gain. Def fat gain but 18 lbs gain is just amazing.
I've decided that i want the 2nd run to be a recomp so i can get ripped again for the summer and then bulk again in the fall/winter.
I've got 4 workouts left of the GLP and about 11 days of ebol/tbol trib left which will mark 50 days of feast. At that point can i just take 5 days off and start another famine for recomp? If im doing recomp what do i need to do here just main thing is calories? 100% maitnenance on workout days and 70 on off days?
GLP 4 Bench
105x10
155x8
165x6
180x4
190x2
200x2 needed a touch of help on 2nd rep
PR ZONE 1
Incline dumbell press supersetted with 1 arm dumbell rows
70x7 70x7
70x7 70x7
70x6 70x7
70x5 70x7
PR zone 2
Closegrip latpulldowns supersetted with upright barbell rows
120x6 80x6
120x6 80x6
120x6 80x6
GLP 4 Squats
140x10
200x8
215x6
235x4
250x2
265x2
Hit every rep!
PR ZONE
Romanian deadlifts supersetted with leg press
225x6 555x8
225x6 555x8
225x6 555x7
225x7 555x7
Got a compliement from some guy at the gym on my legpress hes like holy crap thats a nice leg press and hes a bigger guy than me. The great thing is i can push more than 555! My weight was at 155 lbs yesterday, thats 18 pound gain. Def fat gain but 18 lbs gain is just amazing.
I've decided that i want the 2nd run to be a recomp so i can get ripped again for the summer and then bulk again in the fall/winter.
I've got 4 workouts left of the GLP and about 11 days of ebol/tbol trib left which will mark 50 days of feast. At that point can i just take 5 days off and start another famine for recomp? If im doing recomp what do i need to do here just main thing is calories? 100% maitnenance on workout days and 70 on off days?
The Key to recomp is cardio and calorie cycling. the 100 on and 70 off worked for me, but not for Hank. You just have to jump in and start trying things. Definitely add the cardio on a fasted stomach. I liked to do both HIIT and long slow cardio. I usually did the HIIT after each workout, and then I did LSS on a rest day with abs and whatnot and then one day of LSS on the weekend.
Again, this worked for ME. You just have to find your groove and run with it. Pay attention to your weight gains/losses and your energy levels day by day. You should be able to tell if its working. The increased cardio and lower calories did cause my lifts to suffer a bit but I was still increasing strength. Nothing close to what you did in this run though, great job.
There are many ways to tackle it, and Rob has probably gathered a lot of evidence from logs and can better tailor something to your n eeds. I can only speak for what I have done. If you have questions on how I did anything feel free to message me.
Again, this worked for ME. You just have to find your groove and run with it. Pay attention to your weight gains/losses and your energy levels day by day. You should be able to tell if its working. The increased cardio and lower calories did cause my lifts to suffer a bit but I was still increasing strength. Nothing close to what you did in this run though, great job.
There are many ways to tackle it, and Rob has probably gathered a lot of evidence from logs and can better tailor something to your n eeds. I can only speak for what I have done. If you have questions on how I did anything feel free to message me.
First, outstanding work! 18lbs in that amount of time even if some of it was fat is fantastic. Hardgainer no more
At that point can i just take 5 days off and start another famine for recomp? If im doing recomp what do i need to do here just main thing is calories? 100% maitnenance on workout days and 70 on off days?"
A. Jumping back into Famine without a cruise isn't advised. You'd be losing a lot of that hard earned muscle.
Sovabrat's advice is excellent. Calorie cycling is the key, you just need to find your sweet spot! I do favor the 100%/70% split. Believe Hank might have been working with a different % split..
It's what works for you that matters...
At that point can i just take 5 days off and start another famine for recomp? If im doing recomp what do i need to do here just main thing is calories? 100% maitnenance on workout days and 70 on off days?"
A. Jumping back into Famine without a cruise isn't advised. You'd be losing a lot of that hard earned muscle.
Sovabrat's advice is excellent. Calorie cycling is the key, you just need to find your sweet spot! I do favor the 100%/70% split. Believe Hank might have been working with a different % split..
It's what works for you that matters...
Svrobat thx man I was actually gonna MSG u and ask wat u did ur results were great but u beat me to the punch haha.. Wat was ur diet like on 100 percent days versus 70 percent days? Did u do cardio 7 days s week? Liss empty stomach morning and hiit after workout? What was ur carb intake like?
Now rob so u think I shud do cruise wat do u suggest then? After I finish Thr 6th glp then go into cruise for 1 week? Now I want to start cutting/recomping asap so should I just switch calories too 100/70 when I begin cruise then I can do a famine 2 weeks after at which point I woulda have been dieting for 2 weeks already and then continue the recomp in the 2nd run?
Also originally I was going to do the blueprint periodic where there is actually no cruise at all u just do another famine after the glp so then why wouldn't I be able to do famine after glp now and start recomp ?
Also thx for the compliments guys!
Still got about 10 days or so left I would like to hit 158-160 and hopefully cut back down to 148-150
Now rob so u think I shud do cruise wat do u suggest then? After I finish Thr 6th glp then go into cruise for 1 week? Now I want to start cutting/recomping asap so should I just switch calories too 100/70 when I begin cruise then I can do a famine 2 weeks after at which point I woulda have been dieting for 2 weeks already and then continue the recomp in the 2nd run?
Also originally I was going to do the blueprint periodic where there is actually no cruise at all u just do another famine after the glp so then why wouldn't I be able to do famine after glp now and start recomp ?
Also thx for the compliments guys!
Still got about 10 days or so left I would like to hit 158-160 and hopefully cut back down to 148-150
Now rob so u think I shud do cruise wat do u suggest then? After I finish Thr 6th glp then go into cruise for 1 week? Now I want to start cutting/recomping asap so should I just switch calories too 100/70 when I begin cruise then I can do a famine 2 weeks after at which point I woulda have been dieting for 2 weeks already and then continue the recomp in the 2nd run?
Also originally I was going to do the blueprint periodic where there is actually no cruise at all u just do another famine after the glp so then why wouldn't I be able to do famine after glp now and start recomp ?
Your goals are somewhat at odds here.
The BP periodic is a mass and strength routine. But you also want abs/strong recomp. I really, really wish I could do this for everyone
It's really a matter of what's important to you. Having said that, let's say it's re-comp.
I'd suggest going into the stock cruise template meaning 14-21 days. During ths time, consume maintenance calories the first week. Then during the next 1-2 weeks run with 100/70%.
Now you're in a position where you're a bit leaner, you'll know where your strength levels are at (roughly) and can judge as to what to do next. Assuming you're OK with both and the goal is re-comp, execute another famine week.
I'll show you what to do after that....
Also originally I was going to do the blueprint periodic where there is actually no cruise at all u just do another famine after the glp so then why wouldn't I be able to do famine after glp now and start recomp ?
Your goals are somewhat at odds here.
The BP periodic is a mass and strength routine. But you also want abs/strong recomp. I really, really wish I could do this for everyone
It's really a matter of what's important to you. Having said that, let's say it's re-comp.
I'd suggest going into the stock cruise template meaning 14-21 days. During ths time, consume maintenance calories the first week. Then during the next 1-2 weeks run with 100/70%.
Now you're in a position where you're a bit leaner, you'll know where your strength levels are at (roughly) and can judge as to what to do next. Assuming you're OK with both and the goal is re-comp, execute another famine week.
I'll show you what to do after that....
That sounds like a plan Rob. Now inregards to the cruise template, can i do a split like chest/tris monday back/bis tuesday shoudlers/legs wed ?
Also update GLP 5 Bench
105x10
160x8
170x6
185x3
195x2
Missed the 4th rep of the 185 set and needed help on the 3rd. It was odd because i hit both reps on the final 195 set.
Pr zone Incline Dumbell Press superset with 1 arm dumbell row
70x8 70x8
70x8 70x8
70x4 70x8
Pr zone 2 Closegrip latpulldowns superset with barbell shrugs
130x6 225x6
130x6 225x6
130x6 225x6
PR zone 3 Preacher curls with skullcrushers
85x8 60x8
85x8 60x8
85x8 60x8
Was a good workout cant wait to max bench for glp 6!
Also update GLP 5 Bench
105x10
160x8
170x6
185x3
195x2
Missed the 4th rep of the 185 set and needed help on the 3rd. It was odd because i hit both reps on the final 195 set.
Pr zone Incline Dumbell Press superset with 1 arm dumbell row
70x8 70x8
70x8 70x8
70x4 70x8
Pr zone 2 Closegrip latpulldowns superset with barbell shrugs
130x6 225x6
130x6 225x6
130x6 225x6
PR zone 3 Preacher curls with skullcrushers
85x8 60x8
85x8 60x8
85x8 60x8
Was a good workout cant wait to max bench for glp 6!