Beachpirate's 1st BP log
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beachpirate
- Posts: 146
- Joined: Thu Mar 18, 2010 12:36 pm
Just finished another sled training. I went alittle heavier with the weights and was able to complete the same lap around the soccer field in almost the same time as before. I was only 10 secs slower this time with 20# more weight. Legs felt pretty good walking forward. Fatigued quickly walking backwards. I finished with some back work with the same weight.
forward walking with 70# 5min 30sec
backward walking with 70# 3min 30sec finished lap with forward walking
squat into sigle arm row movement with 70# 150ft for each side
lat row with both arms 70# for 150ft
Hamstrings were pretty tight from yesterdays workout but still felt good to get things stretched out a bit.
forward walking with 70# 5min 30sec
backward walking with 70# 3min 30sec finished lap with forward walking
squat into sigle arm row movement with 70# 150ft for each side
lat row with both arms 70# for 150ft
Hamstrings were pretty tight from yesterdays workout but still felt good to get things stretched out a bit.
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beachpirate
- Posts: 146
- Joined: Thu Mar 18, 2010 12:36 pm
Blew my diet today 
I spent about 6 hours working on clearing underbrush and when I packed it up I could barely drag myself to the truck. I swung threw Little Ceasars and got myself a pizza and some crazy bread. I ate most of it. Back on track in the morning.
Calories 3047
Carbs 293
Fats 135
Protein 170
I spent about 6 hours working on clearing underbrush and when I packed it up I could barely drag myself to the truck. I swung threw Little Ceasars and got myself a pizza and some crazy bread. I ate most of it. Back on track in the morning. Calories 3047
Carbs 293
Fats 135
Protein 170
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beachpirate
- Posts: 146
- Joined: Thu Mar 18, 2010 12:36 pm
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beachpirate
- Posts: 146
- Joined: Thu Mar 18, 2010 12:36 pm
Back in the gym today and I felt strong. The rest over the weekend was good for me.
Day 2 of GLP#1
Bench
115x10
140x8
150x6
165x6
175x6
195x6
Added a set of DB pullovers with each set of bench 65x5
PR Zone 1 for 20mins
Decline DB Bench and seated cable rows
65x6 155x6
65x6 155x6
65x7 155x6
65x6 155x6
65x7 155x6
65x5 155x6
I decided to add another PR Zone consisting of tricep extension and incline DB curls.
PR Zone 2 for 20 mins
Tri extension and incline DB curls
60x8 35x6
60x8 35x6
60x8 35x4
60x8 35x5
60x8 35x4
60x8 35x3
I was pretty wore out at this point and passed on the static holds. The gym had cleared and not too many others around to spot me.
Nutrition
Calories 2546
Carbs 234
Fats 80
Protein 226
Day 2 of GLP#1
Bench
115x10
140x8
150x6
165x6
175x6
195x6
Added a set of DB pullovers with each set of bench 65x5
PR Zone 1 for 20mins
Decline DB Bench and seated cable rows
65x6 155x6
65x6 155x6
65x7 155x6
65x6 155x6
65x7 155x6
65x5 155x6
I decided to add another PR Zone consisting of tricep extension and incline DB curls.
PR Zone 2 for 20 mins
Tri extension and incline DB curls
60x8 35x6
60x8 35x6
60x8 35x4
60x8 35x5
60x8 35x4
60x8 35x3
I was pretty wore out at this point and passed on the static holds. The gym had cleared and not too many others around to spot me.
Nutrition
Calories 2546
Carbs 234
Fats 80
Protein 226
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beachpirate
- Posts: 146
- Joined: Thu Mar 18, 2010 12:36 pm
I've had a good last 2 days. Tuesday I completed my sled dragging in the morning and did some light yard work, nothing strenuous. For my sled dragging I loaded 70# on the sled and walked for 20 mins. Upon completing this 2 other guys showed up with their trainer carrying 45# plates and a sled. They were in training and preparing for the spring training and reportedly had NFL teams interested in both. One played in the Canadian League last year and the other for NC State. I wanted to hang around and watch their session but I had to go. I had seen them before but only in passing.
Today consisted of a full day of yard work and at the end of the day, I kinda did some sled dragging but we'll call it bag dragging. I had 10 contractor bags loaded with yard debris (approx 50# each) that I had cleared and it all needed to be drug to the curb for trash pick up. This was harder than the sled dragging I do mainly because my hands were already tired and the trip to the curb was about 100 ft and uphill.
I believe my metabolism has sped up over the last week and I have noticed that I am hungry alot more during the day. I usually have some fruit close by to tie me over until I can eat again. I have also lost a little weight over the past 2 weeks and weighed 259 this morning. My lowest during famine was 258 and highest was 265 3 days after famine.
Tuesday
Calories 2215
Carbs 232
Fats 67
Protein 171
Wednesday
Calories 1835
Carbs 154
Fats 59
Protein 175
Today consisted of a full day of yard work and at the end of the day, I kinda did some sled dragging but we'll call it bag dragging. I had 10 contractor bags loaded with yard debris (approx 50# each) that I had cleared and it all needed to be drug to the curb for trash pick up. This was harder than the sled dragging I do mainly because my hands were already tired and the trip to the curb was about 100 ft and uphill.
I believe my metabolism has sped up over the last week and I have noticed that I am hungry alot more during the day. I usually have some fruit close by to tie me over until I can eat again. I have also lost a little weight over the past 2 weeks and weighed 259 this morning. My lowest during famine was 258 and highest was 265 3 days after famine.
Tuesday
Calories 2215
Carbs 232
Fats 67
Protein 171
Wednesday
Calories 1835
Carbs 154
Fats 59
Protein 175
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beachpirate
- Posts: 146
- Joined: Thu Mar 18, 2010 12:36 pm
Worked legs again today and continue to be amazed at my progress. I can honestly say that without the Blueprint, I would not be pushing myself this hard. I would probably still be going through the motions with little noticeable progress.
GLP#1 2nd workout
Squats
152x10
190x8
205x6
225x6
240x6
260x6
PR Zone 1 for 15mins
Romainian Deadlifts and Leg Press
205x6 520x6
205x6 520x6
205x6 520x5
205x6 520x6
I decided to increase the weights for the PR zone to push alittle harder. These weights were good and I will stay here until I am able to complete 20 mins. That was my goal again today but after the 4th set I was already at 15mins and had nothing left. I was seeing stars and sweating buckets. I will give it another shot next week and go for 20 mins.
Calories 2551
Carbs 205
Fats 99
Protein 202
GLP#1 2nd workout
Squats
152x10
190x8
205x6
225x6
240x6
260x6
PR Zone 1 for 15mins
Romainian Deadlifts and Leg Press
205x6 520x6
205x6 520x6
205x6 520x5
205x6 520x6
I decided to increase the weights for the PR zone to push alittle harder. These weights were good and I will stay here until I am able to complete 20 mins. That was my goal again today but after the 4th set I was already at 15mins and had nothing left. I was seeing stars and sweating buckets. I will give it another shot next week and go for 20 mins.
Calories 2551
Carbs 205
Fats 99
Protein 202
Appreciate your comments and yes, this is where BP excels... it aims to get you out of any adaptive spiral and into a new one before it's "too late"..
If you're like most, BP will be your template for the rest of your BB career. I'd be proud of that
And anything you can do to help spread the word would be most appreciated. BP order fell quite a bit this week...and I know there are about 2million nolinksplease.com trainees that could benefit. I can' advertise over there b/c it's "advertising". See, I don't sell pills...
If you're like most, BP will be your template for the rest of your BB career. I'd be proud of that
And anything you can do to help spread the word would be most appreciated. BP order fell quite a bit this week...and I know there are about 2million nolinksplease.com trainees that could benefit. I can' advertise over there b/c it's "advertising". See, I don't sell pills...
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beachpirate
- Posts: 146
- Joined: Thu Mar 18, 2010 12:36 pm
Back in the gym today after a weekend of being at the beach and fishing. The most exercise I got over the weekend was a 6 ft Blacktip shark and some kayaking through the surf. I tried to eat small portions because I knew I would not have a chance to eat completely clean. Most of my trips to the beach to fish are done as cheaply as possible. I either camp or sleep in my truck and the rest of the time is on the sand.
I am on the third week of the GLP#1. Todays workout was slow starting and my bench felt heavy. When I got to my 5th set on the bench I thought I would not get the 4 reps called for but I did. Before attempting the 90% lift I found a spotter. It is amazing how much just having someone standing nearby to monitor your lifts helps. I felt like this lift was easier than the set before. This motivated me to pick up the pace knowing that it was more mental than physical. My PR zones were next.
Bench
135x10
150x8
165x6
175x4
195x4
205x4
PR Zone 1 20 mins
Decline DB Bench and Seated Cable Row
70x6 165x6
70x6 165x6
70x6 165x6
70x6 165x6
70x6 165x6
70x5 165x6
PR Zone 2 20 mins
DB Tricep Extension and Incline DB Curl
70x6 35x6
70x6 35x6
70x6 35x6
70x6 35x6
70x6 35x6
70x6 35x4
70x6 35x3
I really wanted to get in some static holds but I was whipped after these 2 PR zones. I was also limited on my time in the gym since I got there later than expected and I was up against the clock for child care. I might consider adding static holds after I complete my 6 sets for bench next week and before PR zones.
Calories 2737
Carbs 244
Fats 91
Protein 251
I am on the third week of the GLP#1. Todays workout was slow starting and my bench felt heavy. When I got to my 5th set on the bench I thought I would not get the 4 reps called for but I did. Before attempting the 90% lift I found a spotter. It is amazing how much just having someone standing nearby to monitor your lifts helps. I felt like this lift was easier than the set before. This motivated me to pick up the pace knowing that it was more mental than physical. My PR zones were next.
Bench
135x10
150x8
165x6
175x4
195x4
205x4
PR Zone 1 20 mins
Decline DB Bench and Seated Cable Row
70x6 165x6
70x6 165x6
70x6 165x6
70x6 165x6
70x6 165x6
70x5 165x6
PR Zone 2 20 mins
DB Tricep Extension and Incline DB Curl
70x6 35x6
70x6 35x6
70x6 35x6
70x6 35x6
70x6 35x6
70x6 35x4
70x6 35x3
I really wanted to get in some static holds but I was whipped after these 2 PR zones. I was also limited on my time in the gym since I got there later than expected and I was up against the clock for child care. I might consider adding static holds after I complete my 6 sets for bench next week and before PR zones.
Calories 2737
Carbs 244
Fats 91
Protein 251