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Start famine weight: 176lbs

Day 4 feast weight: 182lbs

1st workout

Bench 72.5kg 10reps 1 set
Ez bar pullover wide grip 39kg 10 reps 1 set
Squat 125kg 10 reps 1 set
Stiff legged deadlift on box 100kg 10 reps 1 set

Well eating has been shit cause of stuff goin on in my life but that is out of the way now...I had basically no appetite.

Wanted to workout today but my leg is quite bad from the mercury.Gonna appoint a dentist to have them fillings removed next week.

Hopefully things will get better.Still at around 182lbs.Hoping to get to about 189lbs or so after all is said and done.We will see how I go the next 2 weeks to see if its possible.

Will make an update soon.Gaining slowly and trying to stay away from quad/ham work.

DaCookie wrote:Will make an update soon.Gaining slowly and trying to stay away from quad/ham work.

Good man on getting the lead/mercury out Cookie! Excited to see how this unfolds...

RobRegish wrote:

DaCookie wrote:Will make an update soon.Gaining slowly and trying to stay away from quad/ham work.

Good man on getting the lead/mercury out Cookie! Excited to see how this unfolds...

Am actually only making appointments and discussing it right now.Was gonna make an appointment with my old dentist but he is clearly just after the money.Telling me 120 euro just for a check up and telling me that I will need 7 fillings replaced(All I mentioned was I wanted 2 amalgam replaced for 2 composite non BPA) which will cost over 1000.All without asking about that at all.Also saying that I shouldnt have the 2 removed because of exposure to mercury...

Gonna hear back from dentists on Monday.

Weight has increased a good bit since last but some is water.Gonna post the training ive been doing later if I remember.I havent been slacking just I havent been posting.

Learned an important lesson recently.If youre gaining strength in a hypertrophy orientated routine constantly but the scales arent moving much then it doesnt mean that you arent gaining.Made the mistake before of switching routines quite often.

The long awaited update.Remember I am focusing on weak areas and am purposely trying to neglect quads/hams to balance my physique.
14lbs=1 stone
2.2lbs-1 kg
Weights lifted in kg

EDT super wide grip bench 75kg for 5, 3 sets
Clap hands push up 8, 6, 5 reps 3min rest
EDT Underhand pullup BW 13.1 stone +5 kg(didnt put reps down??Im guessing 5 reps)
Bicep curl 25kg for 12, 12, 12
Incline bicep drop set 15kg for 5, 12kg for 3, 10kg for 3
2nd set same
3rd set 15 for 2, 12 for 4, 10 for 2
Yates row drop set 85 for 5, 70 for 3, 60 for 3, 3 sets 3 min rest

(really felt this workout and was sore in biceps/chest for a long time afterwards.Great workout tips by Rob on super human radio.)

1st September
Static forearm work 100x2
Static calf barbell raise 200x2 bad form, 180x1 good form
Front calves work on leg extensions, dont have a weight written down

(Didnt really find this workout helpful at all.Think I will leave the forearm/calf work till im in america and have access to the things Rob recommends for them)

2nd September
EDT Super wide grip bench 80 for 5, last set for 3
Clap hands push up for 9, 5, 3, 3 sets total
EDT Underhand pullup 13.5 stone + 10kg for 5, 5, 4
Bicep curl 30 for 12, 12, 11, 3 sets
Incline bicep drop set 16 for 5, 14 for 3, 12 for 3
2nd set 16 for 5, 14 for 3, 12 for 2

(Felt sick and injured my bicep.Best to stop right there)

5th September
EDT Super wide grip bench 82.5 for 5
Clap hands push up for 8, 3, 3
EDT Close grip bench 60 for 5
Close grip push up for 8, 5, 4
EDT underhand pullup 13.5 stone + 15kg for 5, 4, 4
Bicep curl 32.5 for 10, 10, 10
Overhand pullup + 10kg(.5 is a cheat rep) for 3.5, 1.5, 1.5
2nd set for 3, 2.5, 2.5
3rd set for 2, 2.5, 2.5
Incline bicep drop set 16 for 4, 14 for 3, 12 for 3
2nd set 3.5, 3.5, 2.5
3rd set 3, 3, 2.5
Yates row drop set
90 for 5, 80 for 3, 70 for 3
2nd set for 5, 3, 3
3rd set for 6, 4, 6

(Added close grip bench and close grip push up to work inner chest more.In before someone calls broscience...but anyways it clearly works your chest more, watch your chest, it definitely contracts the chest more on the inner portion compared to other grips.)

9th September
EDT Super wide grip bench 85 for 4, 2nd set 82.5 for 5, 3rd 82.5 for 4
Clap hands push up for 5, 5, 5
EDT Close grip bench 65 for 5
Close grip push up 10, 6, 6 3 sets
Underhand pullup 13.6 stone +15kg for 5, 5, 4
Bicep curl 35kg for 10, 9, 8
Overhand pullup + 10kg for 3, 4, 3.5
Incline bicep drop set 16 for 4, 14 for 3, 12 for 3
2nd set same
3rd set same
Yates row drop set 92.5 for 5, 85 for 3, 75 for 3
2nd set same
3rd set same

(I am dropping the super wide grip bench for some other type of grip bench as I am performing it in a power rack and my grip is so wide that I can very easily catch my hand on sharp metal and be crushed by the bar...it is quite dangerous and the way I have to perform it is dangerous...if I fail a rep then yeah I dont wanna think about what will happen.Great movement otherwise, has produced noticeable growth in my chest but I have bruises on my hand from it meeting the metal of the power rack.But I felt my sweaty hands slowly moving across the bar making my grip even wider during reps on this training session.Scared the shit outta me and gave me a wakeup call about changing this grip/excercise.)

Right now my weight is 13.6 stone, 190lbs.On one of the days I went out to eat the carbs/water/glycogen I drew in made me 13.9 stone/195lbs.A lot of the weight increase is in my biceps, they have gotten noticeably bigger warm by about a quater to half inch.Doesnt sound like much but huge difference on my ectomorph very small jointed frame.

I have a massive shake after workout days only and am gonna continue doing this for good.The weight increase from it has been very nice although I basically feel sick and cant move after/while drinking it as its like 1.5-2k calories including 8 raw egg yolks lol.So far this run we will say Ive gained about 7lbs or .5stone minusing the water etc.Very happy as its gone to the areas that need it most.I dont expect to gain much more this blueprint run as I will be scaling back food intake to avoid fat gain but overall very happy and the workout tips Rob gave, especially the ones for biceps were the best and made my biceps grow the most ive ever seen in a short period of time.