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seano wrote:

dropthebeats wrote:GLP1 is fantastic! You'll add the muscle you're looking to gain. I had a lot of success with that.

Thanks for the quick reply! Checking your 1st run log now to get some ideas.

And using your calculator.

Awesome! I should make a calculator that does kg too. There seems to be quite a few guys in Europe running the Blueprint.

dropthebeats wrote:Awesome! I should make a calculator that does kg too. There seems to be quite a few guys in Europe running the Blueprint.

I don't see anything in their that is LB specific. All looks like multiplications of the 1RM you enter. That would be the same in KG.

seano wrote:

dropthebeats wrote:Awesome! I should make a calculator that does kg too. There seems to be quite a few guys in Europe running the Blueprint.

I don't see anything in their that is LB specific. All looks like multiplications of the 1RM you enter. That would be the same in KG.

Oh yeah, haha. Silly me.

Day 8
Feast Day 3. 2012-06-04

Notes(s): Weight (morning): 70.9kg (TMI: didn't have a good *movement* so this is inaccurate
Food (Full record at myfitnesspal) ~2800 calories

Activity: (full report: https://www.fitocracy.com/view_workout/8474020/)
Cycle to office (5.8 miles).
Wall headstand 2x60seconds for Convict Conditioning progression.
Cycle home. (5.8 miles)

Day 9
Feast Day 4. 2012-06-05

Notes(s): Weight (morning): 70.2kg (+1kg from famine)

Food (Full record at myfitnesspal) ~3550 calories (planned)
Went a bit overboard on the food.

Activity: (full report: https://fitocracy.com/view_workout/8470151/)

• Some cycling to get around.
  Feast Workout 1 (below)
  Wall headstand 1x120 seconds for Convict Conditioning.

Feast Workout 1:

• HIT superset
  A1: Barbell Bench Press 8x61kg (no spotter. Didn't have confidence to push further)
  A2: Dumbbell Pullover 12x22kg (went too light)
  Rest ~5 minutes
  HIT superset
  B1: Squat 9x75kg
  B2: Dimel deadlift 16x61kg (should have gone much heavier)
  Rest ~10 minutes
  EDT Block 1. Time:15:10 (Weight was too low. Go higher next time)
  C1: Incline db presses 6x6x22kg
  C2: Dumbbell rows 6x38,6x38,6x40,6x42,6x42,6x42kg
  Rest 10 minutes
  EDT Block 2: Time:14:50 (Weight was too low. Go higher next time)
  D1: Romanian deadlift 5x6x80kg
  D2: Leg press OR hack squats 5x6x220kg
  Rest 5 minutes
  Other
  E1: Ab wheel (kneeling): 9,8
  F1: Hardcore plank: 20 seconds, 20 seconds

Supplements: See 1st post in the thread.
Intraworkout: Cherry juice (200ml) + Whey hydro (20g) + Whey isolate (25g), + Dextrose (60g) + Leucine (5g)

What do y'all think for macros on rest days when the goal is to gain mass?
a) Low carb + High fat (protein doesn't change)
b) High-moderate carb + Low fat (protein doesn't change)
c) something else ...

Calories will stay at 100% or higher. Carb cycling is all the rage these days, and I'm used to be low or very low carb. Love me some fatty meat, eggs, meat and coconut cream!

Day 10
Feast Day 5. 2012-06-06

Notes(s):
Weight (morning): 71kg (+1.2kg from famine)
Can feel yesterdays workout in muscles all over. Time to eat and sleep to take full advantage!

Food (Full record at myfitnesspal) ~3100 calories
Equal fat+protein throughout day. Carbs before bed. C/P/F:28/30/42%

Activity: (full report: https://www.fitocracy.com/view_workout/8548526/)

• Cycle to/from work (5.7miles each way)
  Convict conditioning (wall headstands, crow stands)
  Mobility work
  Chin-ups:8,5,4,3,2,2

Supplements: See 1st thread
Still on the desiccated liver. Still unsure if I'm using the correct amount of them

Day 11
Feast Day 6. 2012-06-07

Notes(s):
Weight (morning): 71.2kg

Food (Full record at myfitnesspal) ~2850 calories

Activity: (full report: https://www.fitocracy.com/view_workout/8596808/)

• Cycle to work (5.7miles)
  Chin-ups:7,6,4,3,2,2

Supplements: See 1st thread
Still on the desiccated liver. Still unsure if I'm using the correct amount of them

Day 12
Feast Day 7. 2012-06-08

Notes(s): Weight (morning): 70.4kg

Food (Partial record at myfitnesspal) ~4500-5500 kcal
Ate it up all day. Then went to a street food event. OH MY. No way to accurately track that food intake.

Activity: (full report: https://www.fitocracy.com/view_workout/8625974/)

• Some cycling to get around.
  Feast Workout 2 (below)
  Massage: 30 minutes from sports therapist. Working into my back.

Feast Workout 2:

• HIT superset (4-6 reps planned)
  A1: Barbell Bench Press 6x63.5kg (no spotter. Didn't have confidence to push further)
  A2: Dumbbell Pullover 8x26kg (went too light)
  Rest ~5 minutes
  HIT superset (4-6 reps planned)
  B1: Squat 6x81kg (forced 1 minute rest after to get a bar)
  B2: Dimel deadlift 8x86kg (too light)
  Rest ~10 minutes
  EDT Block 1. Time:15:20 (Felt great)
  C1: Incline db presses 6x6x24kg
  C2: Dumbbell rows 6x6x44kg
  Rest 6 minutes (should have been closer to 10)
  EDT Block 2: Time:14:00 (dl was a bit light)
  D1: Romanian deadlift 6x6x90kg
  D2: Leg press OR hack squats 6x6x230kg
  Rest 5 minutes
  Other
  E1: Ab wheel (kneeling): 12,10 (about 80% rolled out)
  F1: Hardcore plank: 20 seconds, 18 seconds

Supplements: See 1st post in the thread.
Intraworkout: Cherry juice (200ml) + Whey hydro (25g) + Whey isolate (20g), + Dextrose (60g) + Corn flakes (20g) + Leucine (5g)

Day 13
Feast Day 8. 2012-06-09
Notes(s): Weight (morning): 71.2kg
Food (Recorded at myfitnesspal) ~2160 kcal
Not much activity. Maybe 2 miles of walking to get food.

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Day 14
Feast Day 9. 2012-06-10
Notes(s): Weight (morning): 71.7kg
Food (Recorded at myfitnesspal) ~2750 kcal
Absolutely no activity today. The idleness that leads you to feeling like ick.

Day 15
Feast Day 10. 2012-06-11

Notes(s): Weight (morning): 72kg

Food (Recorded at myfitnesspal) ~4000 kcal
Super carb heavy today

Activity: (full report: https://www.fitocracy.com/entry/8717849/)
Some cycling to get around.
Feast Workout 3:

• HIT superset (2-3 reps planned)
  A1: Barbell Bench Press 3x67.5kg (Too happy spotter so was more like 3.5)
  A2: Dumbbell Pullover 3x32kg
  Rest ~5 minutes
  HIT superset (2-3 reps planned)
  B1: Squat 4x85kg (Warmed up too heavy. Someone else was loading.)
  B2: Stiff-legged barbell deadlift 5x91kg
  Rest ~10 minutes
  EDT Block 1. Time:16:00
  C1: Incline db presses 6,6,6,5,4,5 x 26kg (Had help getting started on last 2 sets. Stay this weight)
  C2: Dumbbell rows 6x6x46kg (Go up to 48. Get some chalk to keep the grip)
  Rest 10 minutes
  EDT Block 2: Time:14:45 (dl was a bit light)
  D1: Romanian deadlift 4,6,6,6,6,5x105kg (did 4 at 1st thinking I was on HIT. I'm using too much of my back here. So will be lowering the weight)
  D2: Leg press OR hack squats 6,6,6,6,6,9x240kg (go up to 250kg)
  Rest 5 minutes
  Other
  E1: Ab wheel (kneeling): 10,8 (about 80% rolled out)
  F1: Hardcore plank: 25 seconds, 20 seconds https://articles.elitefts.com/training-a ... ore-plank/

Supplements: See 1st post in the thread.
Intraworkout: Cherry juice (200ml) + Whey hydro (25g) + Whey isolate (20g), + Dextrose (60g) + Corn flakes (20g) + Leucine (5g)

seano wrote:Day 15

Was crazy happy with that 26kb incline bench press. A month ago I was struggling to do 24kg.

But I tweaked something in my shoulder during this workout on Monday. I'm fairly certain it was during the Incline db presses. On the 4th set I struggled to get started into the right position (no one to help) and stopped thinking about keeping my scaps pulled together.

Can feel a twinge behind or just below the left scapula (shoulder blade) when turning my head far to the left and can hear some grinding when rotating it. Likely also relates to my huge muscle imbalance. A quick look shows my shoulder and entire back is much bigger on my right. Sports therapist pointed this out. Will see what happens in the next workout. Hopefully it doesn't affect progression.

Day 16
Feast Day 11. 2012-06-12
Notes(s): Weight (morning): 72.3kg
Food (Recorded at myfitnesspal) ~3000 kcal
Bodybalance class (Yoga, Tai Chi, Pilates)

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Day 17
Feast Day 12. 2012-06-13
Notes(s): Weight (morning): 72.5kg
Food (Recorded at myfitnesspal) ~2750 kcal
Activity: Cycled to work (wind and traffic was with me, so fasted I've done it)

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Day 18
Feast Day 13. 2012-06-14
Notes(s): Weight (morning): 72.5kg
Food (Recorded at myfitnesspal) ~3800 kcal

Activity: (full report: https://www.fitocracy.com/entry/8820893/)
Some cycling to get around.
Feast Workout 4:

• HIT superset (6-8 reps planned)
  A1: Barbell Bench Press 6x62.5kg (Had 1 more in me but no spotter so stopped.)
  A2: Dumbbell Pullover 6x32kg
  Rest ~5 minutes
  HIT superset (2-3 reps planned)
  B1: Squat 6x82.5kg
  B2: Stiff-legged barbell deadlift 8x90kg
  Rest ~10 minutes
  EDT Block 1. Time:16:00
  C1: Incline db presses 6x6x 26kg (Luckily the injury from last time didn't affect this!)
  C2: Dumbbell rows 6x6x48kg (Stay at this weight. Reduce time.)
  Rest 10 minutes
  EDT Block 2: Time:15:20 (dl was a bit light)
  D1: Romanian deadlift 6x6x80kg (this was better. Back was fine)
  D2: Leg press OR hack squats 6,6,6,6,6,7x250kg (go up to 260kg)
  Rest 5 minutes
  Other
  E1: Ab wheel (kneeling): 10,9 (about 90% rolled out)
  F1: Hardcore plank: 30 seconds, 23 seconds https://articles.elitefts.com/training-a ... ore-plank/

Supplements: See 1st post in the thread.
Intraworkout: Beet juice (100ml) + Whey hydro (25g) + Whey isolate (20g), + Dextrose (60g) + Corn flakes (30g) + Leucine (5g)

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Day 19
Feast Day 14. 2012-06-15
Notes(s): Weight (morning): 73kg
Food (Recorded at myfitnesspal) ~3000 kcal
Activity: Cycled to work (5.6miles). Some other cycling around. And a chin-up progression (6,5,4,3,3)

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Day 20
Feast Day 15. 2012-06-16
Notes(s): Weight (morning): 72kg
Food (Recorded at myfitnesspal) ~2850 kcal
Activity: Groceries, which means walking and then farmers walks for a mile or so. Then a photography course and other walking. Likely 5-6 miles.


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Day 21
Feast Day 16. 2012-06-17
Notes(s): Weight (morning): 72.4kg
Food (Recorded at myfitnesspal) ~3400 kcal

Activity: (full report: https://www.fitocracy.com/entry/8943759/)
Some cycling to get around.
Feast Workout 5:

• HIT superset (1rm on 1st. A few reps on 2nd)
  A1: Barbell Bench Press 1x73.5kg (Could have done 75-77.5. Started on 71kg, but got it easy with 2 reps)
  A2: Dumbbell Pullover 5x28kg (going across the bench now. Feels better)
  Rest ~5 minutes
  HIT superset (1rm on 1st. A few reps on 2nd)
  B1: Squat 1x95kg
  B2: Stiff-legged barbell deadlift 8x95kg
  Rest ~10 minutes
  EDT Block 1. Time:15:15
  C1: Incline db presses 6x6x26kg (All with no one helping to get set. May try 28kg if there is someone around to get me set)
  C2: Dumbbell rows 6x6x48kg (Stay at this weight. Reduce time.)
  Rest 10 minutes
  EDT Block 2: Time:14:20 (dl was a bit light)
  D1: Romanian deadlift 6,6,6,5,3x91kg,5x81kg (started to use my back again. Drop weight to 85kg)
  D2: Leg press 6,6,6,6,6,6x260kg (go to 265-270kg. This takes the wind out of me)
  Rest 5 minutes
  Other
  E1: Ab wheel (kneeling): 12,8 (about 90% rolled out)
  F1: Hardcore plank: 24 seconds, 25 seconds (Pushing arms further forward each time https://articles.elitefts.com/training-a ... ore-plank/)

Supplements: See 1st post in the thread.
Intraworkout: Beet juice (100ml) + Whey hydro (25g) + Whey isolate (20g), + Dextrose (70g) + Corn flakes (20g) + Leucine (5g)

seano wrote:Feast Workout 5:

1st time I've done 1RM on bench, very happy with how it's progressing. And I'm happy with that squat. Though wish I had a power rack so I'd push myself further with confidence. The leg presses and explosive rows are death! Good good death.

Now for some GLP!