st3760 1st blueprint run

[RobRegish]

OK now I need to know what your starting heart rate was and how many lbs you've lost. Depending upon the answer, you may get a waiver on workout #3

[st3760]

starting heart rate was 63 and I have lost 4lbs. not had a bad day. just dragging but not feeling sick. Ate my usual sweet potatoe at lunch and had a salad at 1800hrs. gonna have some fruit and a v8 fusion in a little bit and call it a day.

[RobRegish]

Gosh you're so close. I'm going to leave this one up to you..

If you feel your up to it attempt workout 3. If you don't, please don't worry about it. I'm betting you'll be down another pound tomorrow and wouldn't be surprised if RHR continues to climb. If that's the case... you get a waiver on workout #3. Just eat as normal famine suggests that day and get ready to Feast

[st3760]

will do. is it possible for me to take tom. off from the gym,eat a little more, and eat and rest well on saturday and start feast w/o on sunday. that will help with my schedule if at all possible. or maybe its crazy??

[RobRegish]

No, you can do that. I think you're there man. Really do..

[st3760]

that is awesome. great news rob. thank you. I am down another 1/2 lb today so I am going to eat and take it easy the next two days. can't wait to eat some whole food!!!!!!!!!!

[RobRegish]

Good man Congrats on a well executed Famine!

[st3760]

So feast it is. rested and ate well for two days. just finished workout number 1.

flat bench-195 X 10..struggled on 10 so I picked the right weight.
dumbell pullover-80 x 9.

squat-195 x 10
leg sled- 225 x 10

EDT
seated rows-66
dips- 59
those combined in 16 min.

RDL
3 sets of 10 w/ 200
felt like I was gonna puke so naturally I did another set w/210.
feels good man.

great workout. I really pushed myself. def gonna be sore tom but can't wait for it.

[RobRegish]

Awesome work!

Great going man, you're doing it justice.

[st3760]

Feast w/o #2. Prob one of the best workout I have had in a long time. I think I love you rob(no homo).

Chest-Flat bench
1 set-6x215
Dumbell pullover
1 set-7x80

Squat
1 set-7x225
Leg press
1 set-7x275

EDT Block

Seated Rows-68
Dips-61
Did these in 14 min.

RDL's
3 set 10x200.

Had great energy today and it felt awesome. My tri's are killing me from the dumbell pull overs and the dips. really stretched those pullovers out today.
Rob that intra w/o shake you gave me is great. I have it tasting good and seems to be working well. can't thankyou enough.........
stu

[RobRegish]

Stu, that is fantastic.... so happy for you!

[st3760]

Had to take a few days off bc of work but did workout three yesterday.
Flat bench. 225x4
DB pullover 85x4

Squat 235x4
Leg sled 295x4

EDT
Seated rows 69
Dips 55

RDL
3 sets of 8. 225.

Tomorrow I will deload and do a few more reps and get my new Max the final workout then start the 10% solution. Can't wait......

[RobRegish]

That all looks pretty good!

Consider that extra rest day if you need it, and good luck! It all seems to be coming together for you nicely

[st3760]

Had to go work at the beach for a few days....tough I know. So I found a gym my buddy was going to and went with him. He was just playing basketball that day so I went in the weight room. Big sign that says no dead lifts was on the wall. I asked someone to be sure but it was serious. Also no bench without a spotter. I just went and played some ball and called it a day. Is that's a common thing with new gyms?,