Alright, I'm back at it.
The first part of my longer run, GLP1, went really well, as was Cruise, until a got a nastly cold that screwed up my last week of it.
I then took a week off, because I was out of town on business, and did a modified famine earlier this week.
Today, I started the 10% Solution.
Dips 92.5 lbs 3 X 3
EDT Block of One-Arm Row Followed by Decline Dumbell Bench Press.
One-Arm Row 90 lbs 6 X 6
Decline Dumbell Bench Press 70 lbs 6 X 6
2nd EDT Block of Dumbell Shoulder Press with Upright Dumbell Rows
Dumbell Shoulder Press 65 lbs 6 X 8
Upright Dumbell Rows 35 lbs 6 X 8
I'm on 120% of Maint for calories right now. Starting Adaptogen-N and Kre-Anabolyn again, as well as using the Formula.
The Doc's 2nd Run-Act 2
Alrighty then...!!!
The 10% solution is a sweet ride, especially coming off of GLP1!!! The exact same # of "red zone" workouts (66%) yet, completely different step load.
Check out the chart via the link on page 68 of your BP to see a 10,000ft overview I put together for that!
I'm tellin' ya, that Mixelflick guy has his act together...
The 10% solution is a sweet ride, especially coming off of GLP1!!! The exact same # of "red zone" workouts (66%) yet, completely different step load.
Check out the chart via the link on page 68 of your BP to see a 10,000ft overview I put together for that!
I'm tellin' ya, that Mixelflick guy has his act together...
Completed my second workout today.
Leg Blaster Squats to start. Did a couple of warm-up sets, then to the work sets of 285lbs 3 X 3.
EDT block of Glute-Ham Raises with Lunges.
GHR-Body Weight +10 lbs 6 X 6
Lunges 160lbs 6 X 5
Last exercise was Rack Pulls-did several warm-up sets to get to 2 sets of Static Holds-did 435 and 455lbs on these. My goal is to hit 510lbs by the end of this run.
Leg Blaster Squats to start. Did a couple of warm-up sets, then to the work sets of 285lbs 3 X 3.
EDT block of Glute-Ham Raises with Lunges.
GHR-Body Weight +10 lbs 6 X 6
Lunges 160lbs 6 X 5
Last exercise was Rack Pulls-did several warm-up sets to get to 2 sets of Static Holds-did 435 and 455lbs on these. My goal is to hit 510lbs by the end of this run.
2nd upper body workout-I'm definitely getting back in a pretty good groove.
For Dips I did 3 warm-up sets, then did 2 sets of 3 reps with 105lbs.
1st EDT Block:
Machine Shoulder Press 200lbs 6 X 6
Seated Rows 215lbs 6 X 6
2nd EDT Block:
Barbell Curls 80lbs 6 X 6
Close-grip Bench 185lbs 6 X 6
For Rob-do you think at any point in the 10% Solution run that I should jump up my KA usage?
For Dips I did 3 warm-up sets, then did 2 sets of 3 reps with 105lbs.
1st EDT Block:
Machine Shoulder Press 200lbs 6 X 6
Seated Rows 215lbs 6 X 6
2nd EDT Block:
Barbell Curls 80lbs 6 X 6
Close-grip Bench 185lbs 6 X 6
For Rob-do you think at any point in the 10% Solution run that I should jump up my KA usage?
Rob wasn't sure. Therfore, I consulted "Mixelflick".
Here's what he said...
"Tell Doc to jack his KA up by at least one extra cap/day, ideally ingesting that extra cap mid-way through his workout with a sip of, "The Formula".
That's what he said, anyway. Sounded like he knew what he was talking about, too...
Here's what he said...
"Tell Doc to jack his KA up by at least one extra cap/day, ideally ingesting that extra cap mid-way through his workout with a sip of, "The Formula".
That's what he said, anyway. Sounded like he knew what he was talking about, too...
I'll have to see if I can find a link for you on the ZLB.
Today was upper body day again.
Dips-Several warm-ups, then 122.5lbs for 2 X 2.
EDT Blocks
One-arm Row 90lbs 6 X 8
Decline Dumbell Press 70lbs 6 X 8
2nd EDT Block
Dumbell Shoulder Press 70lbs 6 X 6
Upright Dumbell Rows 40lbs 6 X 6
Finished off with Abs
I've started using some Gamma-GH before bed a few times a week. Man, does it knock me out cold!
Later this week, as the weights and workouts start to get more intense, I'm going to up the KA on training days and also start to take Super Cissus.
Today was upper body day again.
Dips-Several warm-ups, then 122.5lbs for 2 X 2.
EDT Blocks
One-arm Row 90lbs 6 X 8
Decline Dumbell Press 70lbs 6 X 8
2nd EDT Block
Dumbell Shoulder Press 70lbs 6 X 6
Upright Dumbell Rows 40lbs 6 X 6
Finished off with Abs
I've started using some Gamma-GH before bed a few times a week. Man, does it knock me out cold!
Later this week, as the weights and workouts start to get more intense, I'm going to up the KA on training days and also start to take Super Cissus.
Gotta catch up as I lifted yesterday and today.
Yesterday started with Leg Blaster Squats.
After warmups I did 375lbs 2 X 2.
EDT Block
Glute-Ham Raises-Body Weight + 10lbs 6 X 7
Lunges 160lbs 6 X 6
Rack Pulls-worked up to a Static Hold of 445lbs for 10 seconds and then 465lbs for 8 seconds.
Today I started with Dips.
After warmups I did 100lbs 3 X 3.
EDT Block
Machine Shoulder Press 200lbs X 8,8,8,8,7,7
Seated Rows 215lbs X 8,8,8,8,7,7
2nd EDT Block
Barbell Curls 80lbs 6 X 7
Close-grip Bench 185lbs 6 X 6
Finished off with Abs
Yesterday started with Leg Blaster Squats.
After warmups I did 375lbs 2 X 2.
EDT Block
Glute-Ham Raises-Body Weight + 10lbs 6 X 7
Lunges 160lbs 6 X 6
Rack Pulls-worked up to a Static Hold of 445lbs for 10 seconds and then 465lbs for 8 seconds.
Today I started with Dips.
After warmups I did 100lbs 3 X 3.
EDT Block
Machine Shoulder Press 200lbs X 8,8,8,8,7,7
Seated Rows 215lbs X 8,8,8,8,7,7
2nd EDT Block
Barbell Curls 80lbs 6 X 7
Close-grip Bench 185lbs 6 X 6
Finished off with Abs
Gotta catch up again. I logged Saturday's workout, but it didn't post, so I'll do it again.
Leg Blaster Squats-Several warmups then 300lbs 3 X 3
EDT Block
Leg Curls 80lbs 6 X 7
Leg Extensions 115lbs 6 X 8
Rack Pulls -Several warmups then Static Holds of 450 and 470 lbs for 5 seconds each.
Today's Workout
Dips Several warmups then 115lbs 2 X 3
EDT Block
One-arm Rows 95lbs 6 X 7
Decline Dumbell Bench Press 75lbs 6 X 7
Dumbell Shoulder Press 70lbs 6 X 8
Upright Dumbell Rows 40lbs 6 X 7
Leg Blaster Squats-Several warmups then 300lbs 3 X 3
EDT Block
Leg Curls 80lbs 6 X 7
Leg Extensions 115lbs 6 X 8
Rack Pulls -Several warmups then Static Holds of 450 and 470 lbs for 5 seconds each.
Today's Workout
Dips Several warmups then 115lbs 2 X 3
EDT Block
One-arm Rows 95lbs 6 X 7
Decline Dumbell Bench Press 75lbs 6 X 7
Dumbell Shoulder Press 70lbs 6 X 8
Upright Dumbell Rows 40lbs 6 X 7
Lots of catching up to do after being out of town for 3 days.
Last Wednesday was legs.
Leg Blaster Squats-warmups, then 340lbs 2 X 3.
EDT Block
Glute-Ham Raises-BW + 10lbs 4 X 8, then 2 X 7.
Lunges 160lbs 6 X 8
Rack Pulls-Warmups working up to 455lbs and 475lbs for Static Holds of 5 seconds each.
Friday-Upper Body
Dips Warmups-then 115lbs X 3, 135lbs X 2
EDT Block #1
Machine Shoulder Press 215lbs 6 X 6
Seated Rows 230lbs 6 X 6
EDT Block #2
Barbell Curls 85lbs 6 X 6
Close-grip Bench 185lbs 6 X 7
Monday-Legs
Leg Blaster Squats-Warmups, then 390lbs 2 X 2.
EDT Block
Leg Curls 80lbs 6 X 8
Leg Extensions 130lbs 6 X 6
Rack Pulls-Warmups, then 460lbs and 480lbs Static Holds for 5 seconds.
Last Wednesday was legs.
Leg Blaster Squats-warmups, then 340lbs 2 X 3.
EDT Block
Glute-Ham Raises-BW + 10lbs 4 X 8, then 2 X 7.
Lunges 160lbs 6 X 8
Rack Pulls-Warmups working up to 455lbs and 475lbs for Static Holds of 5 seconds each.
Friday-Upper Body
Dips Warmups-then 115lbs X 3, 135lbs X 2
EDT Block #1
Machine Shoulder Press 215lbs 6 X 6
Seated Rows 230lbs 6 X 6
EDT Block #2
Barbell Curls 85lbs 6 X 6
Close-grip Bench 185lbs 6 X 7
Monday-Legs
Leg Blaster Squats-Warmups, then 390lbs 2 X 2.
EDT Block
Leg Curls 80lbs 6 X 8
Leg Extensions 130lbs 6 X 6
Rack Pulls-Warmups, then 460lbs and 480lbs Static Holds for 5 seconds.