Hank's Blue Print Journal

RobRegish · Post by **RobRegish** » Wed May 05, 2010 6:33 pm

"increase my bench from 240 to 275 squat from 365 to 415"

These are impressive gains/lifts at ANY age. I don't know about you guys but most commercial gyms I frequent... the 20 year olds have a tough time approaching these #'s. And the form is ATROCIOUS.

Show them young whipper snappers' Hank! Way to go!!

Hank! · Post by **Hank!** » Tue May 11, 2010 12:59 pm

Still Cruising along nice leg workout yesterday

Squats
135x10
185x10
225x8
245x8
265x9

Super Setted w
Sissie Squats
5x10

Cable Rows
225x10
245x10
255x8
265x5

Leg Extensions
180x10
225x10
260x10
260x10

Leg Curls
3x10 @ 110

TBar Rows
2x20@70lbs

Wrapping up cruise in anothe 10 days then reloading for Famine..next run Starts June

DaCookie · Post by **DaCookie** » Tue May 11, 2010 1:02 pm

Hank the tank

sovabrat · Post by **sovabrat** » Tue May 11, 2010 1:28 pm

are you going to go for recomp next run hank or continue to get massively strong?

Hank! · Post by **Hank!** » Tue May 11, 2010 2:07 pm

Sova

I wanted to talk to you about that hear your ideas. I would like to lean out a bit well a bunch

RobRegish · Post by **RobRegish** » Tue May 11, 2010 6:15 pm

Way to go Hank.. yours was for sure an impressive run and you got a lot of things "right" first time around. Moreso than most. I don't know how long you've been lifting but it's either been awhile or you have a keen sense of when to "shift" as I say in The Blueprint.

Your one post about the overall Blueprint template, where to insert what loading patterns etc. was EXACTLY where I wanted guys to be after reading/using it once.

It did my heart good that day, so I'm going to try and find it again. I need to do these things.

Because I'm driving deep into NJ tomorrow

Hank! · Post by **Hank!** » Tue May 11, 2010 7:48 pm

Rob I cant relate to that drive but I did drive from Edison to Long Island a few months back it was a roller coaster of emotions for me mostly fear and self loathing especially when i got lost in Newark. Good thing I am fluent in Gangsta and Badassness (thank you Grand Theft Auto IV and COD) and I had a GPS

Workout today was Chest
I am on the 5x5 with 275 as my max but I started my W/o on week 12(last week) because the lower end seemed too light.

I dont have the progression written down but last set was 210 x 5

Pullovers (on of my new staples)
80 x10
90 x10
90 x10
90 x7 anybody sore inside the triceps when doing these? At 110lbs DB my abs and tris were sore..it was awesome

Incline Bench
155x10x5

I am going to start doing chest after work, I just cant get my work out and stretching done inside of an hour

Also like to note that sometimes in cruise i feel like I am not doing enough I suppose from being so gung ho in Feast but i do understand it is a means to an end.

I also know i need to keep my appetite in check(just dont like EC)

Cals today
2685cals
99g fat 32.75% (Pbutter and EVOO)
260g carbs 37.75%
31g fiber
205g pro 29.82%

Hank! · Post by **Hank!** » Wed May 12, 2010 5:43 pm

EDT Today

First 20 Min
Standing Push Press
8x95
8x95
8x105
10x95

SLDL
185x10
205x10
205x10
225x8

TBar Row
105x10x5

2nd 20min cut short tho..no time
Shrugs
295x8
295x8
295x8
315x6

Lumberjack Press Super Set with Lat raises really fun and surprisingly tiresome

https://www.youtube.com/watch?v=fTM_7xxl ... re=related

40lbs x 12 x 5

sovabrat · Post by **sovabrat** » Wed May 12, 2010 6:20 pm

Sova

I wanted to talk to you about that hear your ideas. I would like to lean out a bit well a bunch

I will try and get something written up for the masses based on what I have done so far as far as Recomp goes. It has been my priority in the BP and has worked very well so far. I also want to make sure Rob has some feedback and notes as well as he works on the next edition. What worked for me may not necessarily work for anyone else, but I think the concepts are there.

Hank! · Post by **Hank!** » Fri May 14, 2010 7:31 am

Feeling a little mentally tired, and didn't want to train yesterday. I was surfing around and found this article

https://bodybuildingsupplements.com/phpB ... .php?t=425

I worked out , kept heart range in the 120-130 BPM zone and felt fantastic afterwards. Simple cardio, some lumberjack squats and shoulder presses. Monitor showed 583 cals burned

Macros

2581 cals
136g fat
815mg choles
2.3gms sodium
340g carbs
27g fiber
164g pro

RobRegish · Post by **RobRegish** » Fri May 14, 2010 4:21 pm

Beautiful Hank and great find. Hopefully, others can benefit as well!

Hank! · Post by **Hank!** » Fri May 14, 2010 10:05 pm

Great workout today

Chest
135x20
185x10
80lb Dumbells x 10
205x8
100lbs Dumbells x 8
225x5
120lb Dumbells x 4 new PR (look at my first post)

Pull overs
80x10
90x8
110x6 form was in the tank
90x8

Wide grip Bench
135x20
135x15

Narrow Grip Decline
135x15
135x8

Push Ups x30

Macros <took a Applied Nutri "Black Cat " today..holy smoke appetite destruction
1837 cals
61g fat
209 carb
122 pro

RobRegish · Post by **RobRegish** » Sat May 15, 2010 7:42 am

Wow. That' s a nice new PR!

More PR's... I love this place

dracotdrgn · Post by **dracotdrgn** » Sat May 15, 2010 7:12 pm

WAY 2 GO Hank! Nicely done and yes my triceps love da pullover too.