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Puke inducing EDT's today

W/U

Jump Ropes 2 min
24 inch Box jumps 2 min

Push Press/Barbell Row : 30 sec rest after 4 sets
95x10x6/95x12x6

Wide Grip Bench/Wide Bar Lat Pull down
135x12x6/150x10x6

Front to Latteral Shoulder Raise / Super set with Barbell curls
10lbs plates x 20 /95lbs x 8 3 sets

45lb plate front raises
6x2

Exhausted..but fantastic pump and HR through the roof

keep up the good work hank! you must have been pushin your self pretty hard to puke lol, good stuff

Wow. Tossin' cookies at age 45.

way to go Hank!

Hahah thanks for the encouragement fellas, gym was hot and I ate too soon before that workout.

My w/o bud is all about crossfit and while in cruise we do what he wants. When in feast we do what I want..tends to work out well

Missing KA

Still sore from my squats workout on Friday. John once told me that sometimes you just dont know how effective a supplement is until you stop taking it.

With KA I know for sure when I am taking it, and when I am not..very definite difference

Yeah, I've noticed the same Hank.

It seems the stuff really does cut DOMS profoundly...

Weighed 254 this morning BP again was 103/66

Today another exhausting crossfitness//EDT style workout.

Started with Flat bench worked 6 sets up to 255

Then incline bench/super set with wide lat pull downs
80x10x6/180x10x1 165x10x5

Push ups// narrow grip underhand pull down
6x10/165x10x6

quick and ehausting, and crazy pump for some reason

That's a tremendous BP reading Hank. Fantastic work. Your girls should be proud!!!

Thanks Rob funny thing about my kids they try to out do me so the minute the see my BP reading they tell me they can beat mine. I am glad they're competitive.

On a side note, I am sore as hell those EDT's with 0 rest are INTENSE

Current supplementation daily:

Vitamin D3 10,000 IU - morning
2gms Fish Oil - morning
Animal Flex - night

Then on Work days
LG AGST
processional black cat or other stim
yesterday we did

warmed up with jump rope and medicine ball then worked sets below
Standing overhead press/SLDL 95x10x6/145x10x6
Squats/Cable Rows 185x10x6/200x10x6

Think Ill run my next famine in last week of August and think I will take an entire week off next week

hey guys not much to update taking a little break with the kids ..last week before school starts

I may hit this fancy new gym we have here , see what they think of me grunting and slinging some weights around

Good to be back at the GYM today

Think I will start run 3 in September

Today was a reentry after taking 11 days off from working out so I didn't want to kill myself

Warm Up
25 push ups
65 db flat x 10/

Work set
85x8 db
90x7 db
95x8
100x7 db

Wide Grip Pull down (to chest)
165x10
195x9
195x9
210x6

Incline DB
85x8
90x8
95x8

Narrow grip pull down (reverse grip to chest)
195x10
210x6
210x6

Felt good, hand plenty of gas left but needed to get back to work

SWEET Hank. Nice BP holy crap. Those EDT w/0 rest kick ass don't they?! Another sweet log! Dorian Yates was one of the first Mr Olympia's I remember while I was interested in training myself. He used to squat till he puked. Another local said here when training for a competition if you weren't puking you wern't working hard enough/didn't want it that bad.!

You are 100% right Draco!

I have been pretty active in recent years down from a very obese and weak 320lbs to a fairly fit and stronger 255lbs, i have hit as low as 239 in the last year but that was doing 2 a day workouts with a high emphasis on cardio and gpp (not strength) but i was always sore and always on the edge of burning out. The BluePrint is really the puzzle piece that was missing for me , working the program has given me a better understanding of my physiology and my limitations(which only seem to be temporary) so knowing what I know and having a place to go when I dont know I am going to drive my self down to 235lbs my next run I am doing to be very focused on recomp and trimming down: the way i will achieve that is through grueling edts's and Hiit .

I love the challenge of the big weight but I know at 46yo (next month) I cant afford to be carrying this 250+lbs around for too much longer so dropping some tonnage seems prudent and I look forward to the challenge.

Still kicking along here had a great workout today back feels 100%

Standing overhead press 95x8 115x8 135x8 135x6
SLDL 135x10 225x10 225x8 225x8 225x6


Ovehand lat pulldowns
195x10 215x10 215x8 195x 10

Shoulder latteral raise
25x10x4

very short on time but felt great

Next run in 2 weeks!