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Unfortunately couldn't do my scheduled workout on Monday, so had to skip it to Tuesday/Aug. 10


GLP #1 Workout #5 Legs


Set #1 -> 50% x10 = 52.5lbs each side / 125lbs Total (105 weights + 20 smith)

Set #2 -> 76% x8 = 80lbs each side / 180lbs Total (160 weights + 20 smith)

Set #3 -> 82% x6 = 85lbs each side / 185lbs Total (170 weights + 20 smith)

Set #4 -> 88% x4 = 90lbs each side / 200lbs Total (180 weights + 20 smith)

Set #5 -> 94% x2 = 100lbs each side / 220lbs Total (200 weights + 20 smith)


EDT #1: RDLs (175lbs) / DB Lunges (45lb DBs)

Set #1: 7 reps and 6 reps
Set#2: 7 reps and 6 reps
Set #3: 6 reps and 6 reps
Set #4: 6 reps and 5 reps
Set #5: 6 reps and 5 reps


Static Hold: Leg Press 380lbs 2x10 seconds each


Diet: 3554 cals -> 69F/450C/281P

Wednesday/Aug. 11


Today I did some light shoulder exercises, not much. Also some traps, abs and finished it off with cardio.

Diet: 3600Cals -> 67F/496C/285P


Thursday/ Aug. 12


GLP #1 Workout #6 Chest

Set #1 -> 50% x10 = 105lbs

Set #2 -> 64% x5 = 125lbs

Set #3 -> 76% x3 = 145lbs

Set #4 -> 85% x1 = 165lbs

Set #5 -> 95% x1 = 180lbs

Set #6 -> 105% x1 = 200lbs


Decided that I could do 205 so hell, I went for it. I accomplished it. 190 was my last PR on Bench, achieved on the blueprint, so a 15lbs increase is pretty darn good. I still have half of the Blueprint left so hopefully I'll reach my goal of benching 225 for a few reps.

EDT Block #1: Incline DB Press 75 DBs and Cable Seated Row 150lbs

Set #1: 6 reps and 6 reps
Set#2: 6 reps and 6 reps
Set #3: 6 reps and 7 reps (lol??)
Set #4: 6 reps and 6 reps
Set #5: 6 reps and 6 reps

EDT Block #2: Rope Pressdown 120Lbs/Lying Tricep Extension 25lbs each side EZ Bar and Barbell Curl 75lbs/ Preacher Curl using 30lbs DB

Set #1: 7 reps and 6 reps (rope and barbell curl)
Set#2: 6 reps and 6 reps (rope and barbell curl)
Set #3: 6 reps and 6 reps (rope and barbell curl)
Set #4: 6 reps and 6 reps (l. tricep extension and barbell curl)
Set #5: 5 reps and 6 reps (l. tricep extension and preacher)
Set #6: 5 reps and 6 reps (l. tricep extension and preacher)


Static Hold: 235lbs 2x10 seconds


Diet: 3514 Cals/ 62F/ 481C/ 269P

Friday 13th/ Saturday 14th/ Sunday 15th


Friday and Sunday were rest days. Didn't go to gym on Friday so I ate around maintenance. Saturday did some shoulder exercises at home with some weights I have and a cardio circuit.


Friday's Diet: 3195Cals -> 72F/ 458C/ 281P

Saturday's Diet: 3520 Cals -> 79.9F/ 402C/ 310P

Sunday's Diet: 3252 Cals -> 78F/ 389C/ 289P

Monday 16th


GLP #1 Workout #6 Legs (Last GLP #1 Workout)



Set #1 -> 50% x10 = 52.5lbs each side / 125lbs Total (105 weights + 20 smith)

Set #2 -> 64% x5 = 65lbs each side / 150 total (130 weights + 20 smith)

Set #3 -> 76% x3 = 80lbs each side / 180 total (160 weights + 20 smith)

Set #4 -> 85% x1 = 87.5lbs each side / 195 total (175 weights + 20 smith)

Set #5 -> 95% x1 = 100lbs each side / 220 total ( 200 weights + 20 smith)

Set #6 -> 105% x1 = 115lbs each side / 250 total ( 230 weights + 20 smith)

Previous PR on blueprint = 230 total ( 105 on weights + 20 smith). So a 20 lbs increase is pretty good. I could have added 5 lbs more each side and that would be my new 1RM. But this one is still pretty darn good.


EDT #1: RDLs (175lbs) / 45lbs DB Lunges

Set #1: 7 reps and 6 reps
Set#2: 6 reps and 6 reps
Set #3: 6 reps and 6 reps
Set #4: 6 reps and 6 reps
Set #5: 6 reps and 6 reps

Static Hold: Leg Press 400lbs 2x10 seconds each

Diet: 3600Cals -> 90F/ 470C/ 262P

20lbs PR! FANTASTIC!!!

That's actually darn near DOUBLE what the program calls for (+5%). Plus, you had gas left!!

Terrific work man, you deserve ALL the credit!

Great job! Nice squat. And your incline dumbbell presses are still impressing me. 75lb dbs. Nice work man!

Awesome work. simply awesome...