Posted: Mon Jan 10, 2011 8:10 am
Key word: "Bone" 
https://www.lickthebone.com/
yep. lol
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Allie's 1st Blueprint run
Page 3 of 10
Posted: Mon Jan 10, 2011 8:20 am
Posted: Mon Jan 10, 2011 12:49 pm
oh boy lol.
Feast day 3: Feast workout day 1
Today's workout felt pretty great. Felt nice to not be in famine anymore, haha. Ate lots of meat over the weekend and woke up refreshed and ready to lift.
Got to drink THE FORMULA during my workout for the first time. The particular flavors I got of each thing tasted great together, and I felt like I had more energy during my lifts. But maybe that's just because ANYTHING is better than working out during famine, haha.
Here's the workout: ~1 min rest in between sets
(not including warmups)
lat pulldowns (underhand grip): 7th plate x 10, 10, 9
squats: 80 x 10, 10, 8
pushups: 10, 10, 12
romanian deadlift: 95 x 10, 10, 10
hanging leg raise: 10, 8, 4 - eek
decline crunch: 12, 12, 10
curls weren't in the plan, but I added some in because I had a little extra time:
bb curls: 45 x 8, 8, 6
Obviously it's just the beginning of the day so I don't have a calorie or macro report yet. Will update later with supplements/diet!
Feast day 3: Feast workout day 1
Today's workout felt pretty great. Felt nice to not be in famine anymore, haha. Ate lots of meat over the weekend and woke up refreshed and ready to lift.
Got to drink THE FORMULA during my workout for the first time. The particular flavors I got of each thing tasted great together, and I felt like I had more energy during my lifts. But maybe that's just because ANYTHING is better than working out during famine, haha.
Here's the workout: ~1 min rest in between sets
(not including warmups)
lat pulldowns (underhand grip): 7th plate x 10, 10, 9
squats: 80 x 10, 10, 8
pushups: 10, 10, 12
romanian deadlift: 95 x 10, 10, 10
hanging leg raise: 10, 8, 4 - eek
decline crunch: 12, 12, 10
curls weren't in the plan, but I added some in because I had a little extra time:
bb curls: 45 x 8, 8, 6
Obviously it's just the beginning of the day so I don't have a calorie or macro report yet. Will update later with supplements/diet!
Posted: Mon Jan 10, 2011 2:08 pm
Good job gettn through the famine!!
Posted: Mon Jan 10, 2011 3:59 pm
welcome to feast.. aka gainsville.
Posted: Mon Jan 10, 2011 9:39 pm
Great job Allie!
So nice to see it starting to come togher. Traction will be underway shortly if it already hasn't taken hold...
So nice to see it starting to come togher. Traction will be underway shortly if it already hasn't taken hold...
Posted: Tue Jan 11, 2011 11:53 am
I don't know what that means, but I like the sound of it!RobRegish wrote:Great job Allie!
So nice to see it starting to come togher. Traction will be underway shortly if it already hasn't taken hold...
Here's yesterday's supplements & diet. Will post today's workout in my next post to keep everything tidy.
SUPPLEMENTS:
Staples:
★Controlled Labs Orange Triad multi/joint/digestion, Oximega fish oil (with lunch & dinner), Oximega greens (in afternoon)
★Applied Nutriceuticals Osteobolin-C cissus (with lunch & dinner)
★Nature's Science Calcium Citrate + Mag & D (with dinner)
★NOW Vitamin D3 (with lunch and dinner), ginger root (with dinner)
★VS garlic allacin (with dinner)
*Dear Allie, please remember to go buy more lysine after you write this. Love, Allie.*
Blueprint Specials:
★Thermolife E-Bol
★Thermolife cbol creatine
★Biotivia Bioforge
★ON Hydrowhey
★Scivation Xtend
★Other goodies in "The Formula"
DIET:
2120 cals
Posted: Tue Jan 11, 2011 12:06 pm
Today was... well, another full body workout. I'm a little confused as to why I'm working out every body part every day. But maybe Rob can shed some light on this.
WORKOUT: (not including warm up sets)
bb push press:55 x 10, 10, 8 - found it weird that I had to do less on these than regular bb overhead press. Any ideas what that might be about?
db walking lunge: 20x10, 25 x 10, 10
assisted dips:(weight is lbs of assistance) 65 x 10, 10, 8
bb bent over row: 75 x10, 10, 9
swiss ball crunch twist: 12, 12, 12
tricep rope pushdowns:(added this exercise in because I had more time) 4th plate x10, 5th plate x10, 9
Workout felt pretty good but I have some DOMS from yesterday so I feel like I didn't work out as hard as I could've. But I get DOMS after a week off the gym so since I haven't done a lot of these exercises in a couple weeks (or ever) maybe that's why. Hoping The Formula will combat this problem.
WORKOUT: (not including warm up sets)
bb push press:55 x 10, 10, 8 - found it weird that I had to do less on these than regular bb overhead press. Any ideas what that might be about?
db walking lunge: 20x10, 25 x 10, 10
assisted dips:(weight is lbs of assistance) 65 x 10, 10, 8
bb bent over row: 75 x10, 10, 9
swiss ball crunch twist: 12, 12, 12
tricep rope pushdowns:(added this exercise in because I had more time) 4th plate x10, 5th plate x10, 9
Workout felt pretty good but I have some DOMS from yesterday so I feel like I didn't work out as hard as I could've. But I get DOMS after a week off the gym so since I haven't done a lot of these exercises in a couple weeks (or ever) maybe that's why. Hoping The Formula will combat this problem.
Posted: Tue Jan 11, 2011 1:27 pm
I'm also curious as to why there is 2 full body workouts in a row lol
Posted: Wed Jan 12, 2011 12:33 pm
Yesterday's diet and supplements:
DIET
Cals
1793
Fat
53 g
Cholesterol
178 mg
Sodium
2668 mg
Carbs
186 g
Fiber
32 g
Protein
147 g
Sugars
39 g
SUPPLEMENTS:
Staples:
★Controlled Labs Orange Triad multi/joint/digestion, Oximega fish oil (with lunch & dinner) forgot to take Oximega greens
★Applied Nutriceuticals Osteobolin-C cissus (with lunch & dinner)
★Nature's Science Calcium Citrate + Mag & D (with dinner)
★NOW Vitamin D3 (with lunch and dinner), ginger root (with dinner)
★VS garlic allacin (with dinner)
Blueprint Specials:
★Thermolife E-Bol
★Thermolife cbol creatine
★Biotivia Bioforge
★ON Hydrowhey
★Scivation Xtend
★Other goodies in "The Formula"
Woke up late today because I thought we were gonna have a snow day, but turns out we didn't. So I didn't get to hit the gym this morning, will do it after work. Wanted to do weights MTuThF, but I have a dentist appt tomorrow morning so I can't do it tomorrow. Hmm... unless I just go TOMORROW night and take today off... this is gonna take some thinking.
DIET
Cals
1793
Fat
53 g
Cholesterol
178 mg
Sodium
2668 mg
Carbs
186 g
Fiber
32 g
Protein
147 g
Sugars
39 g
SUPPLEMENTS:
Staples:
★Controlled Labs Orange Triad multi/joint/digestion, Oximega fish oil (with lunch & dinner) forgot to take Oximega greens
★Applied Nutriceuticals Osteobolin-C cissus (with lunch & dinner)
★Nature's Science Calcium Citrate + Mag & D (with dinner)
★NOW Vitamin D3 (with lunch and dinner), ginger root (with dinner)
★VS garlic allacin (with dinner)
Blueprint Specials:
★Thermolife E-Bol
★Thermolife cbol creatine
★Biotivia Bioforge
★ON Hydrowhey
★Scivation Xtend
★Other goodies in "The Formula"
Woke up late today because I thought we were gonna have a snow day, but turns out we didn't. So I didn't get to hit the gym this morning, will do it after work. Wanted to do weights MTuThF, but I have a dentist appt tomorrow morning so I can't do it tomorrow. Hmm... unless I just go TOMORROW night and take today off... this is gonna take some thinking.
Posted: Thu Jan 13, 2011 1:26 am
Ended up deciding to take the rest day today as originally planned, and just hit the gym tomorrow evening.
DIET:
Cals
1494
Fat
54 g
Cholesterol
55 mg
Sodium
2603 mg
Carbs
150 g
Fiber
22 g
Protein
103 g
Sugars
50 g
SUPPLEMENTS:
Staples:
★Controlled Labs Orange Triad multi/joint/digestion, Oximega fish oil (with lunch & dinner) forgot to take Oximega greens AGAIN
★Applied Nutriceuticals Osteobolin-C cissus (with lunch & dinner)
★Nature's Science Calcium Citrate + Mag & D (with dinner)
★NOW Vitamin D3 (with lunch and dinner), ginger root (with dinner)
★VS garlic allacin (with dinner)
Blueprint Specials:
★Thermolife E-Bol
★Thermolife cbol creatine (trying to save this for workout days only, but originally intended on hitting the gym today so I had already taken it)
★Biotivia Bioforge
★XF UP 2.0 Lemon Cream Pie
DIET:
Cals
1494
Fat
54 g
Cholesterol
55 mg
Sodium
2603 mg
Carbs
150 g
Fiber
22 g
Protein
103 g
Sugars
50 g
SUPPLEMENTS:
Staples:
★Controlled Labs Orange Triad multi/joint/digestion, Oximega fish oil (with lunch & dinner) forgot to take Oximega greens AGAIN
★Applied Nutriceuticals Osteobolin-C cissus (with lunch & dinner)
★Nature's Science Calcium Citrate + Mag & D (with dinner)
★NOW Vitamin D3 (with lunch and dinner), ginger root (with dinner)
★VS garlic allacin (with dinner)
Blueprint Specials:
★Thermolife E-Bol
★Thermolife cbol creatine (trying to save this for workout days only, but originally intended on hitting the gym today so I had already taken it)
★Biotivia Bioforge
★XF UP 2.0 Lemon Cream Pie
Posted: Thu Jan 13, 2011 8:32 am
Nice "portfolio" Allie
Posted: Thu Jan 13, 2011 11:57 am
Is that what you're calling it these days?RobRegish wrote:Nice "portfolio" Allie
Posted: Thu Jan 13, 2011 8:53 pm
That's the safe one..