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done with the 3 day overfeed... today might have been my first feast workout.. but I kindve want to do a 3.0 run now that its out.. I asked in the other thread but how do we get our hands on the goodies?

Will it take too long and maybe I need to run my own sort of cut?
lemee know by tonite cuz tmw I am working out..

well seeing as tho I dont have the workout for 3.0 AND I dont have a gym membership at this time I will proceed with bodyweight workouts for my run..


I was thinking ill do:


pullups to failure x1
pushup to failure x1
situps to failure x1
hold bw squat to failure x1

1on 1off format at first and my frequency will be 2 steps forward one step back
x1
x2
x1
x2
x3
x2
x3
x4

when I reach 4x I will then go to a 2x a day routine still 1on and 1off
so it will look like
x1 mourning x1 night
x2 m x2 night
x1m x1night
x2m x2n
x3m x3n
x2m x2n
x3m x3n
x4m x4n

If I am still going at that point I will go to x2 a day every day using the same loading pattern.. which combined with my ever increasing calories will be ridiculous..lol we will see how it goes...

But I dont think it would hurt for there to be a bodyweight alternative in blueprint (even if just for cutting)

I will be doing caloric zig zags throughout and using the formula throughout

also I will be doing cardio on off days.. (prob jump rope)

BW day 1

pullups x4
pushups x23
situps x18
squat x60

BW day 2

x2



pullups 4 3
push ups 31 25
situps 15 13
squats 61 60


weight and measurements tmw

week 1 weight is 183.2

navel is still 35.5
wasist 33.5

moving this week to 100% on training days and 80% on off days.

I've been thinking atbout a body weight routine for some time now. Check out the book Bodyweight Exercises for Extraordinary Strength by Brad Johnson. Eye opening read for cheap. Also The Naked Warrior by Pavel Tsatsouline (sp?). Good luck will be following.

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BW day 3

1x deload

pullups 6
push ups 33
situps 20
squats 70

j10nke wrote:I've been thinking atbout a body weight routine for some time now. Check out the book Bodyweight Exercises for Extraordinary Strength by Brad Johnson. Eye opening read for cheap. Also The Naked Warrior by Pavel Tsatsouline (sp?). Good luck will be following.

I feel like the ideal blueprint bodyweight routine would combine both higher rep easier exercises like regular pushups with harder bodyweight exercises like handstand pushups..

my current routine would seem to only effect beta strength but I think something like handstand pushups might get alpha strength.. correct me if im wrong Rob

the part I like about brads book is learning how to increase the load on your muscles through leverage. Never gave two thoughts about formulating a work out though

BW workout 4
2x


pullups 7 4
push ups 36 27
situps 23 14
squats 80 65

Street-dreams wrote:

j10nke wrote:I've been thinking atbout a body weight routine for some time now. Check out the book Bodyweight Exercises for Extraordinary Strength by Brad Johnson. Eye opening read for cheap. Also The Naked Warrior by Pavel Tsatsouline (sp?). Good luck will be following.

I feel like the ideal blueprint bodyweight routine would combine both higher rep easier exercises like regular pushups with harder bodyweight exercises like handstand pushups..

my current routine would seem to only effect beta strength but I think something like handstand pushups might get alpha strength.. correct me if im wrong Rob

A. Go for it!! Experiment, refine and report back!!!

BW day 5

x3

pullups 8 4 3
push ups 39 30 19
situps 23 16 11
squats 82 70 50