Ben's 64 Days of Awesomeness Run!!!
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Ben's 64 Days of Awesomeness Run!!!
Tomorrow I'll be starting a run of 3.0. I'm pretty excited. It's been awhile since I've done a run. For the past month, I've been doing Convict Conditioning. CC is amazing. I've only been doing 2-3 workouts a week, and I feel great. After this run, CC will be a huge part of my workouts.
Blueprint 3.0 will be the backbone to my run. Of course I'll do the 3 Phases: Famine, Feast, and Cruise. Also, I'll be following the caloric zig zags. However, I will being doing low carb 6 days a week, and having 1 day where I stuff my face with carbs. My body feels great when I'm an a low carb diet, so that is why I have choose to do that. If for some reason I don't have the energy for the workouts or anything else, then I will modify my diet.
Tomorrow I will post all my starting info like weight, BF%, and stuff like that.
PUMPED!!!!
Blueprint 3.0 will be the backbone to my run. Of course I'll do the 3 Phases: Famine, Feast, and Cruise. Also, I'll be following the caloric zig zags. However, I will being doing low carb 6 days a week, and having 1 day where I stuff my face with carbs. My body feels great when I'm an a low carb diet, so that is why I have choose to do that. If for some reason I don't have the energy for the workouts or anything else, then I will modify my diet.
Tomorrow I will post all my starting info like weight, BF%, and stuff like that.
PUMPED!!!!
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Famine Workout #1 is in the books.
Woke up today at 5:15 am. Slept for a total of 7 hours.
Started my workout at 6:00 am and it was over by 6:45 am.
This is how it went down:
Squat warmups: 8 x 105, 6 x 155, 4 x 175, 2 x 195
Squats: 6 x 195, 6 x 195, 6 x 195
superset
Seated Cable Row: 6 x 105, 5 x 115, 6 x 125
rest 2 minutes between supersets
1-Arm DB Rows: 6 x 70 (each side), 6 x 75 (e.s.), 6 x 75 (e.s.)
Superset
Chinups: 6 x BW, 6 x BW, 4 x BW
rest 2 minutes between supersets
Barbell Curl: 6 x 80
Incline DB Curl: 6 x 30's
Preacher Curl: 6 x 68
rest 1-2 minutes between sets
Workout was okay. 1st time using weights in a while. My headphones broke right when I started, so that threw things off a bit.
Woke up today at 5:15 am. Slept for a total of 7 hours.
Started my workout at 6:00 am and it was over by 6:45 am.
This is how it went down:
Squat warmups: 8 x 105, 6 x 155, 4 x 175, 2 x 195
Squats: 6 x 195, 6 x 195, 6 x 195
superset
Seated Cable Row: 6 x 105, 5 x 115, 6 x 125
rest 2 minutes between supersets
1-Arm DB Rows: 6 x 70 (each side), 6 x 75 (e.s.), 6 x 75 (e.s.)
Superset
Chinups: 6 x BW, 6 x BW, 4 x BW
rest 2 minutes between supersets
Barbell Curl: 6 x 80
Incline DB Curl: 6 x 30's
Preacher Curl: 6 x 68
rest 1-2 minutes between sets
Workout was okay. 1st time using weights in a while. My headphones broke right when I started, so that threw things off a bit.
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- Posts: 219
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Day 1 was good. It's tough not eating protein and fat, since that's all I eat. Plus my wife got burgers are a Reese's Peanut Butter Ice Cream Cake. Haha. Oh well. It will still be in the freezer on Thursday when I'll go nuts.
Yesterdays Food:
10:30 am - banana
12:30 pm - a ton of pineapple
3:15 pm - air popped popcorn with a little butter
6:30 pm - homemade fruit smoothie
7:30 pm - banana
Total numbers:
Calories - 1312
Fat - 13.5 g
Carbs - 291 g
Protein - 6.5 g
I was supposed to get in 1416 calories, but I didn't total them throughout the day. A little short, but that's okay.
Yesterdays Food:
10:30 am - banana
12:30 pm - a ton of pineapple
3:15 pm - air popped popcorn with a little butter
6:30 pm - homemade fruit smoothie
7:30 pm - banana
Total numbers:
Calories - 1312
Fat - 13.5 g
Carbs - 291 g
Protein - 6.5 g
I was supposed to get in 1416 calories, but I didn't total them throughout the day. A little short, but that's okay.
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I woke up today at 7:15 am. Slept for 8.5 hours. I love when I get a day where I can sleep in. It feels great. I headed over to the gym and did some abs and cardio. My two least favorite things. Haha.
Ab work:
Cable Crunch - 15 x 80, 15 x 90, 15 x 100
superset
Hanging Leg Raise - 10, 10, 10
Ab Wheel Rollout - 15, 15, 15
superset
Russian Twist - 15 x 10 (e.s.), 15 x 10 (e.s.), 20 x 10 (e.s.)
I followed that up with 30 minutes on the treadmill.
Ab work:
Cable Crunch - 15 x 80, 15 x 90, 15 x 100
superset
Hanging Leg Raise - 10, 10, 10
Ab Wheel Rollout - 15, 15, 15
superset
Russian Twist - 15 x 10 (e.s.), 15 x 10 (e.s.), 20 x 10 (e.s.)
I followed that up with 30 minutes on the treadmill.
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Yesterday was pretty good. I got a little tired in the afternoon. But that's from a caloric deficit and a lot of yard work. Overall, I still feel pretty good. We'll see how today's workout goes.
Missed my caloric goal again yesterday. No biggie. Still have the protein low.
Yesterday's numbers:
Calories: 1298
Fat: 38 g
Carbs: 229 g
Protein: 10 g
Woke up at 5:00 am today. Got 7 hours of sleep. I will hit my second famine workout around lunch time.
Missed my caloric goal again yesterday. No biggie. Still have the protein low.
Yesterday's numbers:
Calories: 1298
Fat: 38 g
Carbs: 229 g
Protein: 10 g
Woke up at 5:00 am today. Got 7 hours of sleep. I will hit my second famine workout around lunch time.
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Completed Famine Workout #2. It was nice a quick. I love finishing workouts in under an hour.
Bench Press (warm up) - 10 x 105, 8 x 125, 6 x 135, 4 x 145
rest 1 min
Bench Press - 8 x 155, 8 x 155, 8 x 150, 8 x 145
rest 1 min between sets
Incline Bench Press - 8 x 105, 8 x 105, 8 x 105, 8 x 105
superset
Standing DB Shoulder Press - 8 x 25s, 8 x 20s, 8 x 20s, 8 x 20s
rest 1 minute between supersets
Decline Bench Press - 8 x 105, 8 x 105, 8 x 105, 8 x 105
superset
Standing DB Shoulder Press - 8 x 20s, 8 x 20s, 8 x 20s, 8 x 20s
rest 1 minute between supersets
Decline Close-Grip Bench Press - 7 x 105
rest 1 min
E-Z Bar Skullcrusher - 7 x 68
rest 1 min
Triceps Pushdown - 8 x 90
Bench Press (warm up) - 10 x 105, 8 x 125, 6 x 135, 4 x 145
rest 1 min
Bench Press - 8 x 155, 8 x 155, 8 x 150, 8 x 145
rest 1 min between sets
Incline Bench Press - 8 x 105, 8 x 105, 8 x 105, 8 x 105
superset
Standing DB Shoulder Press - 8 x 25s, 8 x 20s, 8 x 20s, 8 x 20s
rest 1 minute between supersets
Decline Bench Press - 8 x 105, 8 x 105, 8 x 105, 8 x 105
superset
Standing DB Shoulder Press - 8 x 20s, 8 x 20s, 8 x 20s, 8 x 20s
rest 1 minute between supersets
Decline Close-Grip Bench Press - 7 x 105
rest 1 min
E-Z Bar Skullcrusher - 7 x 68
rest 1 min
Triceps Pushdown - 8 x 90
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Slept excellent last night. Got a good 8.5 hours in. I feel great today. I'll do some cardio a little later.
Yesterdays macros:
Calories - 1465 (finally reached my goal)
Fat - 41 g
Carbs - 265 g
Protein - 12 g
On a side note. I was excited about getting my MPS yesterday, and it never came. I checked the tracking last night and it said it was delivered. Now, I have to mess with the post office to see where it's at. Irritated.
Yesterdays macros:
Calories - 1465 (finally reached my goal)
Fat - 41 g
Carbs - 265 g
Protein - 12 g
On a side note. I was excited about getting my MPS yesterday, and it never came. I checked the tracking last night and it said it was delivered. Now, I have to mess with the post office to see where it's at. Irritated.
on board
This is definitely one to watch. Do you think you'll use MPS this run?dropthebeats wrote:Slept excellent last night. Got a good 8.5 hours in. I feel great today. I'll do some cardio a little later.
Yesterdays macros:
Calories - 1465 (finally reached my goal)
Fat - 41 g
Carbs - 265 g
Protein - 12 g
On a side note. I was excited about getting my MPS yesterday, and it never came. I checked the tracking last night and it said it was delivered. Now, I have to mess with the post office to see where it's at. Irritated.
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- Posts: 219
- Joined: Tue Jun 29, 2010 8:12 pm
- Location: Western New York
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- Posts: 219
- Joined: Tue Jun 29, 2010 8:12 pm
- Location: Western New York
Yesterday's macros were a little low, but I feel great today. Woke up at 5:15. Slept for 7 hours.
I didn't do any cardio yesterday. I was going to do it in the evening, but I decided to take the dog for a walk instead.
Day 4 Macros:
Calories - 978 (goal 1416)
Fat - 24 g
Carbs - 182 g
Protein - 9
I just finished Famine Workout 3. It went well. I'll post the workout a little later.
I didn't do any cardio yesterday. I was going to do it in the evening, but I decided to take the dog for a walk instead.
Day 4 Macros:
Calories - 978 (goal 1416)
Fat - 24 g
Carbs - 182 g
Protein - 9
I just finished Famine Workout 3. It went well. I'll post the workout a little later.
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I adjusted my Famine Workout 3 a little bit. Instead of doing a superset of 1-Arm DB Rows and Chinups, I broke them up and paired them each with Leg Presses. So, I ended up doing 15 sets of Leg Presses. It was a good workout for the 5th day of Famine.
Famine Workout 3:
Leg Press: 12 x 270, 12 x 270, 12 x 320, 12 x 360, 12 x 360
superset
Seated Cable Row: 12 x 70, 12 x 70, 12 x 70, 12 x 70, 12 x 70
rest 30 seconds between supersets
1-Arm DB Row: 12 x 45 (e.s.), 12 x 45 (e.s.), 12 x 45 (e.s.), 12 x 45 (e.s.), 12 x 45 (e.s.)
superset
Leg Press: 12 x 360, 12 x 360, 12 x 360, 12 x 360, 12 x 360
rest 30 seconds between supersets
Assisted Chipup: 12 x BW-54, 12 x BW - 54, 12 x BW - 54, 12 x BW - 54, 12 x BW - 54
superset
Leg Press: 12 x 360, 12 x 360, 12 x 360, 12 x 360, 12 x 360
rest 30-60 seconds between supersets
BB Curl: 12 x 50
rest 30 seconds
Incline DB Curl: 12 x 20's
rest 30 seconds
Concentration Curl: 12 x 20 (e.s.)
rest 30 seconds
Incline DB Curl: 12 x 20's
rest 30 seconds
Preacher Curl: 12 x 48
Famine Workout 3:
Leg Press: 12 x 270, 12 x 270, 12 x 320, 12 x 360, 12 x 360
superset
Seated Cable Row: 12 x 70, 12 x 70, 12 x 70, 12 x 70, 12 x 70
rest 30 seconds between supersets
1-Arm DB Row: 12 x 45 (e.s.), 12 x 45 (e.s.), 12 x 45 (e.s.), 12 x 45 (e.s.), 12 x 45 (e.s.)
superset
Leg Press: 12 x 360, 12 x 360, 12 x 360, 12 x 360, 12 x 360
rest 30 seconds between supersets
Assisted Chipup: 12 x BW-54, 12 x BW - 54, 12 x BW - 54, 12 x BW - 54, 12 x BW - 54
superset
Leg Press: 12 x 360, 12 x 360, 12 x 360, 12 x 360, 12 x 360
rest 30-60 seconds between supersets
BB Curl: 12 x 50
rest 30 seconds
Incline DB Curl: 12 x 20's
rest 30 seconds
Concentration Curl: 12 x 20 (e.s.)
rest 30 seconds
Incline DB Curl: 12 x 20's
rest 30 seconds
Preacher Curl: 12 x 48
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Feast beings today! Woohoo! I got a lot of sleep last night. Woke up at 6:50 am after sleeping 8.5 hours.
Here are yesterday's macros:
Calories: 1145
Fat: 41 g
Carbs: 178 g
Protein 16 g
I started at 177 lbs. Today I weigh 173 lbs.
My waking heart rate didn't go up much. It started at 56 bpm, and today it was 60 bpm.
Here are yesterday's macros:
Calories: 1145
Fat: 41 g
Carbs: 178 g
Protein 16 g
I started at 177 lbs. Today I weigh 173 lbs.
My waking heart rate didn't go up much. It started at 56 bpm, and today it was 60 bpm.
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- Posts: 219
- Joined: Tue Jun 29, 2010 8:12 pm
- Location: Western New York