Eieio35 Blueprint run

eieio35 · Post by **eieio35** » Mon Apr 18, 2011 8:57 am

workout #2 (friday)
static holds- top range rack pull 365 then 405#

EDT block #1
barbell squats - 225 x 6 x 3, 245 x 5 x 2
lying hamstring curls - 145 x 6, 160 x 6, 175 x 6, 190 x 6 x 2

static holds - seated calf raise- 380 #
romanian deadlifts - 185 x 10 x 2

EDT block #2
weighted cable crunches- 35 x 12, 50 x 10, 65 x 6 x 3
hyperextensions (used machine)- 160 x 6, 190 x 6 x 4

was gassed after this workout.

eieio35 · Post by **eieio35** » Mon Apr 18, 2011 8:58 am

cardio workout (sunday)
30 mins interval training (fasted)
4.5 pace for minute
7.4 mph pace for minute alternating

3.25 miles 519 calories

eieio35 · Post by **eieio35** » Mon Apr 18, 2011 8:58 am

monday weight 221.5# unchanged

RobRegish · Post by **RobRegish** » Mon Apr 18, 2011 11:33 pm

Very solid.

Traction shortly thereafter. Train to Gainsville is leaving the station!!!

eieio35 · Post by **eieio35** » Tue Apr 19, 2011 9:29 am

workout #3 (monday)
static holds decline barbell - 275, 275

EDT Block #1
Dips - 10# x 8, 20 x 6, 26 x 6 x 3
1 arm DB rows- 75 x 8 x 5 75# db is the max i have available here, another exercise?

static holds seated barbell press - 115, 125

EDT block #2
incline db curls 35 x 6 x 5
overhead tricep extensions 0 30 x 6 x 5

eieio35 · Post by **eieio35** » Wed Apr 20, 2011 8:44 am

cardio (tuesday)
interval treadmill training
4.5 mph minute
7.5 mph minute
30 mins
3.15 miles 504 calories

RobRegish · Post by **RobRegish** » Wed Apr 20, 2011 8:47 am

Unfolding nicely, eieio35..

GREAT work!!!

eieio35 · Post by **eieio35** » Fri Apr 22, 2011 10:16 am

workout #4
static hold - top range rack pull 365, 415#

EDT block #1
barbell squats - 225 x 6, 245 x 6, 265 x 6 x 3
hamstring curls- 130 x 8, 160 x 8, 175 x 6, 180 x 6 x 2

static holds- calf raise 380#

romanian deadlifts - 185 x 8 x 2

EDT block #2
weighted cable crunches - 50 x 10, 57.8 x 8 x 4
hyperextensions machine- 160 x8, 175 x 8 x 3, 180 x 8

RobRegish · Post by **RobRegish** » Sat Apr 23, 2011 7:42 am

Rock SOLID!!!

Great work man..

eieio35 · Post by **eieio35** » Mon Apr 25, 2011 8:41 am

4/23
cardio workout
HIIT early morning fasted
alternating one minute treadmill 4.5 mph to 7.6 mph
30 minutes
3.28 miles

eieio35 · Post by **eieio35** » Mon Apr 25, 2011 8:43 am

workout #5 4/24

static holds decline barbell 285 #, x2

EDT block #1
dips - 25 x 8 x 2, 30 x 8, 30 x 6 x 2
1 arm db rows - 75 x8 x 5

static holds
seated barball press 125#, 135#

EDT block #2
incline db curls - 40 x 6 x 2, 36 x 6 x 3
overhead tricep exstensioins - 35 x 6 x 2, 30 x 6 x3

eieio35 · Post by **eieio35** » Mon Apr 25, 2011 8:44 am

weighed this morning 4/25

221.5 # (unchanged)

18.6% body fat - started at 25.2%

RobRegish · Post by **RobRegish** » Tue Apr 26, 2011 7:03 am

Holy body re-comp!!

Do include these please in your body building dot com log...

OUTSTANDING work!!

eieio35 · Post by **eieio35** » Tue Apr 26, 2011 8:55 am

4/25 cardio
4.5mph/ 7.7 mph alternating 1 minute each.
3.29 miles
525 calories

i am hurting after this workout. body aches all over. rest tomorrow.