Workout #7
Decline Bench- Warmups, then 355lbs Static Hold for 8 sec and 375lbs Static Hold for 6 sec.
EDT Block #1
Incline Dumbell Bench-95lbs 6 X 6
One-arm Row-110lbs 6 X 5
Seated Barbell Press-Warmups, then 255lbs Static Hold for 8 sec and 290lbs Static Hold for 6 sec.
EDT Block #2
Incline Dumbell Hammer Curls-50lbs 6 X 6
Dips-BW+90lbs 6 X 6
I have been on phase 2 of my calorie cycling for the past week-3000 cal on lifting days and 2550 on off days. I can already see that I'm leaning up and so far have no loss in strength. In fact, almost everything going up.
The Doc's 3.0 + TrueTurk
:):):):)Workout #8
Rack Pulls-Warmups, then 475lbs Static Hold for 5 seconds, then 495lbs Static Hold for 5 seconds.
EDT Block
Leg Blaster Squats-365lbs 6 X 4
Leg Curls-90lbs 6 X 4
Standing Calf Raises-365lbs X 15, 365lbs X 15, 455lbs Static Hold for 15 seconds X 2
Straight-leg Dumbell Deadlifts-75lbs X 10, 100lbs 2 X 8
Finished off with Abs.
Overall a great workout, probably could have pulled another 10-20 lbs on the last Rack Pull.
Calories drop down starting tomorrow on my off days to 2100, which will suck, but it's only for 10-12 days. It's interesting that I feel warmer when using the TrueTurk, almost the kind of feeling I get with a thermogenic-not sure why.
Rack Pulls-Warmups, then 475lbs Static Hold for 5 seconds, then 495lbs Static Hold for 5 seconds.
EDT Block
Leg Blaster Squats-365lbs 6 X 4
Leg Curls-90lbs 6 X 4
Standing Calf Raises-365lbs X 15, 365lbs X 15, 455lbs Static Hold for 15 seconds X 2
Straight-leg Dumbell Deadlifts-75lbs X 10, 100lbs 2 X 8
Finished off with Abs.
Overall a great workout, probably could have pulled another 10-20 lbs on the last Rack Pull.
Calories drop down starting tomorrow on my off days to 2100, which will suck, but it's only for 10-12 days. It's interesting that I feel warmer when using the TrueTurk, almost the kind of feeling I get with a thermogenic-not sure why.
Workout #9
Decline Bench-Warmups, then 365lbs Static Hold-7 seconds, and 385lbs Static Hold-5 seconds.
EDT Block #1
Incline Dumbell Bench-100lbs 6 X 4
One-arm Row-120lbs 6 X 3
Seated Barbell Press-Warmups, then 265lbs Static Hold-7 seconds, and 295lbs Static Hold-5 seconds
EDT Block #2
Incline Dumbell Hammer Curl-55lbs 2 X 4, 60lbs 4 X 3
Dips-90lbs 2 X 6, 115lbs 4 X 3
Felt good to get some extra calories in today, after only 2100 the past 2 days. Luckily I was able to hit my goals despite a couple of family get-togethers.
I'll have 2 days off before hitting lower body for workout #10.
Decline Bench-Warmups, then 365lbs Static Hold-7 seconds, and 385lbs Static Hold-5 seconds.
EDT Block #1
Incline Dumbell Bench-100lbs 6 X 4
One-arm Row-120lbs 6 X 3
Seated Barbell Press-Warmups, then 265lbs Static Hold-7 seconds, and 295lbs Static Hold-5 seconds
EDT Block #2
Incline Dumbell Hammer Curl-55lbs 2 X 4, 60lbs 4 X 3
Dips-90lbs 2 X 6, 115lbs 4 X 3
Felt good to get some extra calories in today, after only 2100 the past 2 days. Luckily I was able to hit my goals despite a couple of family get-togethers.
I'll have 2 days off before hitting lower body for workout #10.
Workout #10
Rack Pulls-Warm-ups, then 485lbs Static Hold for 5 seconds and 505lbs Static Hold for 5 seconds.
EDT Block
Leg Blaster Squats-385lbs 6 X 3
Leg Curls-100lbs 6 X 3
Standing Calf Raises-375lbs 2 X 15, 465lbs Static Hold for 15 seconds.
Straight-leg Dumbell Deadlifts- 75 X 10, 100 X 9, 110 X 6.
The Rack Pulls and Straight-leg Dumbell Deadlifts are PRs.
I have finally had some DOMS the past few days, but they have been very mild. I attribute this to the low calorie days @ 2100, but it's amazing that I've been able to pound the weights up that I have while in a cutting mode. The TrueTurk certainly seems to be legit.
Rack Pulls-Warm-ups, then 485lbs Static Hold for 5 seconds and 505lbs Static Hold for 5 seconds.
EDT Block
Leg Blaster Squats-385lbs 6 X 3
Leg Curls-100lbs 6 X 3
Standing Calf Raises-375lbs 2 X 15, 465lbs Static Hold for 15 seconds.
Straight-leg Dumbell Deadlifts- 75 X 10, 100 X 9, 110 X 6.
The Rack Pulls and Straight-leg Dumbell Deadlifts are PRs.
I have finally had some DOMS the past few days, but they have been very mild. I attribute this to the low calorie days @ 2100, but it's amazing that I've been able to pound the weights up that I have while in a cutting mode. The TrueTurk certainly seems to be legit.
Workout #11-using Decline Bench with Static Hold and One-arm Rows as my two exercises today to max out on.
Decline Bench-Warmups, then 370lbs Static Hold-6 seconds, and 395lbs Static Hold-6 seconds.
One-arm Row-70 X 10, 90 X 8, 100 X 6, 110 X 4, 120 X 3, 125 X 1, and 135 X 2.
Finished off with a few fairly easy sets of Close-grip Bench and Barbell Curls just to hit my arms a little.
Just two more days and one more workout to go and I'll be finished with 3.0.
Decline Bench-Warmups, then 370lbs Static Hold-6 seconds, and 395lbs Static Hold-6 seconds.
One-arm Row-70 X 10, 90 X 8, 100 X 6, 110 X 4, 120 X 3, 125 X 1, and 135 X 2.
Finished off with a few fairly easy sets of Close-grip Bench and Barbell Curls just to hit my arms a little.
Just two more days and one more workout to go and I'll be finished with 3.0.
Workout #12
Rack Pulls-Warmups then 485lbs Static Hold-5 seconds, then 515lbs Static Hold-5 seconds.
Leg Blaster Squats-135 X 10, 225 X 8, 295 X 6, 335 X 4, 385 X 3, 425 X 1, 445 X 2.
Finished off with a couple sets of Standing Calf Raises (using my new Body Solid Calf Block) and some Dimel Deadlifts (first time I've done them, so went fairly light).
Both the Rack Pulls and Leg Blaster Squats are new PRs. Rack Pulls went from 500 to 515 on this run and Leg Blaster Squats from 425 to 445 X 2 reps on this run.
I'm going to post a comprehensive review of 3.0 either later or tomorrow morning.
Rack Pulls-Warmups then 485lbs Static Hold-5 seconds, then 515lbs Static Hold-5 seconds.
Leg Blaster Squats-135 X 10, 225 X 8, 295 X 6, 335 X 4, 385 X 3, 425 X 1, 445 X 2.
Finished off with a couple sets of Standing Calf Raises (using my new Body Solid Calf Block) and some Dimel Deadlifts (first time I've done them, so went fairly light).
Both the Rack Pulls and Leg Blaster Squats are new PRs. Rack Pulls went from 500 to 515 on this run and Leg Blaster Squats from 425 to 445 X 2 reps on this run.
I'm going to post a comprehensive review of 3.0 either later or tomorrow morning.
OK, this is my promised review of Blueprint 3.0.
I'll start off with the actual workouts. I think the sequence of the workouts works very well. The toughest for me, and I think for almost everybody, are probably #5 and #6, when the EDT intervals are cut to 1 minute. But they definitely help with overall conditioning and kick-starting some fat loss. I think that 3.0 could actually be lengthened by about 4 workouts or so and still be completed in roughly 6 weeks, which may allow for increased gains.
Now in saying it could be lengthened, I will say that the supplements I used certainly helped a great deal. With KA, AN, the Formula, and True Turk on board, I was able to train in a 1 on, 1 off cycle for almost the entire program. I only took a couple of extra days late in the workout cycle as my calories decreased and the weights kept increasing. I'm a definite believer in True Turk as the number of times I had any DOMS was ridiculously low. The only fatigue I had at all seemed to be more CNS related than muscle related.
From a strength standpoint I hit new PRs on just about all of my major lifts, despite the decrease in calories being on a recomp. Bodyweight went from 179 to 178, but I did lean up, so overall a gain. For me my biggest problem has been gaining any traction after Famine, as it pertains to my bodyweight. My last run I lost over 8 pounds during Famine, while this time I lost between 6 and 7 pounds while only doing 4 days of Famine instead of 5. Something that I need to figure out because it can take me several weeks just to regain what I lost in those few days. Some type of modified Famine may work best for me.
I'm going out of town for business tomorrow, so will have several days off, probably just doing a little light cardio at the hotel gym. When I get back I'm going to jump into a modified 5 X 5 program as my next run. I say modified because it's really going to be more of a 3 X 5, then an extended set of 4 X 10 (with only a 30 second rest in between those sets). I'm going to try to stick to a 1 on/1 off schedule and will also be emphasizing arms pretty hard. I will be trying to use Blueprint principles of progression, just with a different twist.
For supplements, I'm switching things up and after a couple weeks off of everything, I going to start taking XFA with Bioforge 3V. I'll continue to use the Formula, and will use cbol creatine as my creatine source. Diet wise I'm going to continue to calorie-cycle with higher amounts on workout days, but will probably do an upward cycle of calories with this program as the XFA and Bioforge 3V seem to kick in more after about 3 weeks.
Overall, 3.0 is a great program and has given me a lot to think about for how I can tweak it to best fit my body and have even better results in the future.
I'll start off with the actual workouts. I think the sequence of the workouts works very well. The toughest for me, and I think for almost everybody, are probably #5 and #6, when the EDT intervals are cut to 1 minute. But they definitely help with overall conditioning and kick-starting some fat loss. I think that 3.0 could actually be lengthened by about 4 workouts or so and still be completed in roughly 6 weeks, which may allow for increased gains.
Now in saying it could be lengthened, I will say that the supplements I used certainly helped a great deal. With KA, AN, the Formula, and True Turk on board, I was able to train in a 1 on, 1 off cycle for almost the entire program. I only took a couple of extra days late in the workout cycle as my calories decreased and the weights kept increasing. I'm a definite believer in True Turk as the number of times I had any DOMS was ridiculously low. The only fatigue I had at all seemed to be more CNS related than muscle related.
From a strength standpoint I hit new PRs on just about all of my major lifts, despite the decrease in calories being on a recomp. Bodyweight went from 179 to 178, but I did lean up, so overall a gain. For me my biggest problem has been gaining any traction after Famine, as it pertains to my bodyweight. My last run I lost over 8 pounds during Famine, while this time I lost between 6 and 7 pounds while only doing 4 days of Famine instead of 5. Something that I need to figure out because it can take me several weeks just to regain what I lost in those few days. Some type of modified Famine may work best for me.
I'm going out of town for business tomorrow, so will have several days off, probably just doing a little light cardio at the hotel gym. When I get back I'm going to jump into a modified 5 X 5 program as my next run. I say modified because it's really going to be more of a 3 X 5, then an extended set of 4 X 10 (with only a 30 second rest in between those sets). I'm going to try to stick to a 1 on/1 off schedule and will also be emphasizing arms pretty hard. I will be trying to use Blueprint principles of progression, just with a different twist.
For supplements, I'm switching things up and after a couple weeks off of everything, I going to start taking XFA with Bioforge 3V. I'll continue to use the Formula, and will use cbol creatine as my creatine source. Diet wise I'm going to continue to calorie-cycle with higher amounts on workout days, but will probably do an upward cycle of calories with this program as the XFA and Bioforge 3V seem to kick in more after about 3 weeks.
Overall, 3.0 is a great program and has given me a lot to think about for how I can tweak it to best fit my body and have even better results in the future.