IllegalPrime's First Run Journal
Posted: Sat Jul 30, 2011 12:06 am
This is my first run of the BP and I just completed my 5th day of famine. There are so many incredibly helpful people in this forum and I'm looking forward to sharing my results with you all.
Here are some stats:
Before Famine:
Weight 191 lbs
WHR: 55 bpm
After Famine:
Weight 185 lbs (-6 lbs)
WHR: 67 bpm (-12 bpm)
Supplements:
For my first run I've decided to not use any supplements other than a multivitamin, fish oil caps and maybe some protein powder just to help meet the calorie intake for the day.
I purchased the multivitamin linked below
https://bodybuildingsupplements.com/health-fitness.html
Unfortunately, I'm still waiting for it to ship. In the meantime, I'm finishing up an old bottle of Centrum Forte. I'm hoping that it will do an okay job of filling the void until the good stuff arrives.
Diet:
The diet outlined below was pretty close to my recommended caloric intake (8x bodyweight = 1528 calories) so I followed this Monday-Friday.
https://bodybuildingsupplements.com/phpB ... .php?t=523
Workout:
I followed the workout outline in the link below
https://bodybuildingsupplements.com/phpB ... .php?t=377
I also warmed up using the following (except for Friday, I was a bit rushed for time)
https://bodybuildingsupplements.com/phpB ... .php?t=441
Here are the stats on my famine workout:
Monday (Rep Range 4-6)
Squat (185 lbs) to Seated Cable Rows (100 lbs) (Sets of 3)
Standing Barbell Curls (50 lbs) (Sets of 1)
Incline Dumbell Curls (20 lbs) (Sets of 1)
Preacher Curls (50 lbs) (Sets of 1)
Wednesday (Rep Range 8-10)
Wide Grip Bench (95 lbs) to Seated DB Shoulder Press (10 lbs x2) (Sets of 1)
Incline Bench Press (95 lbs) to Seated DB Shoulder Press (10 lbs x2) (Sets of 1)
Decline Bench Press (75 lbs) to Seated DB Shoulder Press (10 lbs x2) (Sets of 1)
Decline Close Grip Bench Press (65 lbs) (Sets of 1)
Lying Tricep Extensions (45 lbs) (Sets of 1)
Cable Tricep Pressdown (90 lbs) (Sets of 2)
Friday (Rep Range 12-15)
Squat (135 lbs) to Seated Cable Rows (70 lbs) (Sets of 5)
Standing Barbell Curls (20 lbs) (Sets of 5)
Incline Dumbell Curls (20 lbs) (Sets of 5)
Preacher Curls (50lbs) (Sets of 5)
What's Next (Tomorrow):
1st Day of Feast (72 Hour cycle before Feast Training)
Determine Caloric intake (spiraling) and plan meals for the week
Review 1st 5 workouts found here:
https://bodybuildingsupplements.com/phpB ... sc&start=0
Here are some stats:
Before Famine:
Weight 191 lbs
WHR: 55 bpm
After Famine:
Weight 185 lbs (-6 lbs)
WHR: 67 bpm (-12 bpm)
Supplements:
For my first run I've decided to not use any supplements other than a multivitamin, fish oil caps and maybe some protein powder just to help meet the calorie intake for the day.
I purchased the multivitamin linked below
https://bodybuildingsupplements.com/health-fitness.html
Unfortunately, I'm still waiting for it to ship. In the meantime, I'm finishing up an old bottle of Centrum Forte. I'm hoping that it will do an okay job of filling the void until the good stuff arrives.
Diet:
The diet outlined below was pretty close to my recommended caloric intake (8x bodyweight = 1528 calories) so I followed this Monday-Friday.
https://bodybuildingsupplements.com/phpB ... .php?t=523
Workout:
I followed the workout outline in the link below
https://bodybuildingsupplements.com/phpB ... .php?t=377
I also warmed up using the following (except for Friday, I was a bit rushed for time)
https://bodybuildingsupplements.com/phpB ... .php?t=441
Here are the stats on my famine workout:
Monday (Rep Range 4-6)
Squat (185 lbs) to Seated Cable Rows (100 lbs) (Sets of 3)
Standing Barbell Curls (50 lbs) (Sets of 1)
Incline Dumbell Curls (20 lbs) (Sets of 1)
Preacher Curls (50 lbs) (Sets of 1)
Wednesday (Rep Range 8-10)
Wide Grip Bench (95 lbs) to Seated DB Shoulder Press (10 lbs x2) (Sets of 1)
Incline Bench Press (95 lbs) to Seated DB Shoulder Press (10 lbs x2) (Sets of 1)
Decline Bench Press (75 lbs) to Seated DB Shoulder Press (10 lbs x2) (Sets of 1)
Decline Close Grip Bench Press (65 lbs) (Sets of 1)
Lying Tricep Extensions (45 lbs) (Sets of 1)
Cable Tricep Pressdown (90 lbs) (Sets of 2)
Friday (Rep Range 12-15)
Squat (135 lbs) to Seated Cable Rows (70 lbs) (Sets of 5)
Standing Barbell Curls (20 lbs) (Sets of 5)
Incline Dumbell Curls (20 lbs) (Sets of 5)
Preacher Curls (50lbs) (Sets of 5)
What's Next (Tomorrow):
1st Day of Feast (72 Hour cycle before Feast Training)
Determine Caloric intake (spiraling) and plan meals for the week
Review 1st 5 workouts found here:
https://bodybuildingsupplements.com/phpB ... sc&start=0