Finally cleared to run the blueprint for the first time!!!!!

riley0724 · Post by **riley0724** » Fri Jan 21, 2011 10:29 pm

So i have been cleared by my nuerologist to run the blueprint. So I will be starting the famine on monday and then i will be getting ready for some huge gains. The only problem is that the gym at my university doesn't have a squat rack or anyting they only have a universal machine that oyu can try and do squats with but i'm not sure if that would work.

At this moment my stats are this:

Bodyweight: 199lbs
Body fat pergentage is probably 22%( JUST A GUESS)

so if i'm missing anything can you let me know please

thanks guys, and damn i am stoked for this i've been waiting for this since september!!!

thething301 · Post by **thething301** » Sat Jan 22, 2011 9:46 am

Hi riley0724,

Cool for you, I will be starting famine on Monday to, i will follow your poste and good luck

RobRegish · Post by **RobRegish** » Sat Jan 22, 2011 12:03 pm

All right Riley!!

Let's get on the road to Gainsville baby. Train leaves the station first day of Feast

riley0724 · Post by **riley0724** » Sat Jan 22, 2011 9:51 pm

thething301 wrote:Hi riley0724,

Cool for you, I will be starting famine on Monday to, i will follow your poste and good luck

perfect it'll be nice to watch a fellow canadian run through the blueprint at the same time.

Rob,
Is it possible to do the blueprint without being able to do squats?

RobRegish · Post by **RobRegish** » Sat Jan 22, 2011 10:15 pm

Absolutely.

You are limited only by your (and my) imagination. Given I also have multiple personality disorder, you can multiply that by 3.

Here are some excellent alternatives:

1.) Hip belt squats
2.) 1 legged DB squats with one leg up on a bench, holding 2 DB's
3.) Leg Sled
4.) BB on you back, stepping up onto, then down off of a bench
5.) Same as #4 but but w/DB's

The Soviets did TONS of these to build their legs. If you study Vasiliy Alekseyev and others former Eastern Bloc greats, it leaves clues

https://webcache.googleusercontent.com/s ... clnk&gl=us

There, that was just Rob. I heard Mix knows even more?

Dunno..

riley0724 · Post by **riley0724** » Mon Jan 24, 2011 5:41 am

Ok perfect, i'll try one of those but i'm thinking i'm just going to go get a different membership at another gym, it doesn't hurt to have three places to workout. I can't wait to start this week

riley0724 · Post by **riley0724** » Mon Jan 24, 2011 9:08 pm

today is the first day on famine, workout #1 was good. not tired at all yet and am trying to watch my calorie even tho i'm only eating fruit and veg.

riley0724 · Post by **riley0724** » Tue Jan 25, 2011 1:55 pm

resting heart rate today is 71Bpm and i'm down to 198lbs. i'm looking forward to a rest day because i am really sore for some reason and i'm also getting tired.

riley0724 · Post by **riley0724** » Thu Jan 27, 2011 5:45 pm

resting heart rate is now 76bpm and my i am now 195 pounds. I am going to not workout tomorrow because i'm just feeling way to weak and tired, as well as the fact that i still extremely sore after ueasterdays workout.

riley0724 · Post by **riley0724** » Mon Jan 31, 2011 5:36 pm

Did workout number 1 today, i'm stoked it was hard but i got through most of the reps. except for the last EDT.

Workout #1
Bench Press: 175 x 8
DB Pullover: 60 x 10

leg press: 400 x 10
SLDL: 120 x 10

EDT 1

DB Shoulder Press- 40's x 6, 6, 6, 6, 6, 6
Leg Ext- 200 x 6, 6, 6, 6, 6,6

EDT 2

DB Curls- 30 x 6, 6, 5, 3, 3
Skullcrushers- 50 x 6, 6, 2, 3, 2

Let me know what you guys think, and if i'm doing anything wrong.

riley0724 · Post by **riley0724** » Wed Feb 02, 2011 6:07 pm

took today off of weights because i am still sore from mondays workout. Instead i rocked out three miles of HIIT training and loved every minute of it, i may have just fallen in love with cardio again haha. I am also down to about 189 lbs and i am now beginning to see definition in my muscles. hopefully i'll catch traction soon in my workouts and i'll start a solid recomp. i'm stoked on the fact that a little over a year ago i weighed 250lbs and i am now down to 189lbs and still trucking!!!

riley0724 · Post by **riley0724** » Fri Feb 04, 2011 4:14 am

Workout #2

Bench Press: 190 x 5
DB Pullover: 60 x 10

leg press: 400 x 10
SLDL: 120 x 10

EDT 1

DB Shoulder Press- 45 x 6, 6, 6, 6, 6, 6
Leg Ext- 200 x 6, 6, 6, 6, 6, 6

EDT 2

DB Curls- 35 x 6, 6, 4, 3, 3
Skullcrushers- 50 x 6, 6, 5, 4, 2

also did some tricep pull downs at 55lbs

and did some push-up planks.

riley0724 · Post by **riley0724** » Mon Feb 14, 2011 11:47 pm

So i've decided to redo my blue print run, i ran into some life problems. started today for famine workout #1 it went well.

riley0724 · Post by **riley0724** » Tue Feb 15, 2011 2:42 pm

Today is day 2 of famine sor far it's not so bad. My resting heart rate is 200lbs and my resting heart rate is 60bpm. i'm getting pretty stoked to run the next part as i went and bought a different membership to a gym that actually has a squat rack and other free weight benches not those silly cns machines.