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I decided that after having a rough couple weeks in and out of the gym to go ahead and start my second BP run this morning. I had been out of the gym and off supplements for a week so I thought this would be a good time to get back on the wagon. This run also corresponds with the opening of the new gym. The jury is still out on the new gym. It lacks many of the main exercise machines that I have become accustomed to and there is only one of each machine. The free weight section is adequate and will work for me.

Woke up this morning with a resting heart rate of 63 and weighted 257 lbs. I will try to record some measurements posted since I am going to focus more on weight loss this run.

Famine workout 1
seated leg press (Life Fitness Machine)superset with seated rows (Hammer Strength Machine)
150x10 180x6
210x6 230x6
270x6 230x6
310x6 230x6
330x5 230x4

Lat Pulldowns superset with Seated Row (Life fitness Machines)
130x6 115x10
145x6 145x6
160x6 160x6
175x4 175x4

Standing BB Curl
65x6
85x6

Incline DB Curl
35x6

Preacher Curl (Life Fitness Machine)
110x6

I wrapped my gym time up with 20 mins on the elliptical machine

I did not prepare properly for this run in the area of food. I had some fruit and vegetable left over from last week so I started with what I had. I monitored what I ate and made sure to avoid protein as much as possible. Along with the fruit and veggies I had some rice.

Calories 1200
Carbs 186
Fats 42
Protein 23

Way to go Beach!

Can't wait for this run. And yes, it pays to shop first.... even during Famine!

Day 3 of famine and all is well. I actually feel pretty good. Not hungry during the day and eating ony fruits and veggies. I started the morning with a slight headache but it passed while I was at the gym. Yesterday was pretty busy and I did not get to get my hour of cardio in but will make that a priority tomorrow.

Bench Press superset with Military Press
135x5 warmup
155x8 warmup
175x8 95x8
175x8 95x8
175x6 95x5
155x8 95x4 It has been a long time since doing BB presses I did not know where to start.

Decline CGBP
135x10
135x8
135x8
135x6

DB Tricep Extension
70x8
70x8
70x6

The following were performed with little rest between
Incline DB Bench 50x7
Skull Crusher 75x6
Shoulder Press (hammer strength machine) 90x6
Assisted Dips to failure

Tuesday's nutrition
Calories 1100
Carbs 285
Fat 2
Protein 7

Today's
Calories 1300
Carbs 304
Fat 8
Protein 13

It is day 5 of famine and I have been very hungry today and looking forward to eating tomorrow. Energy level has been good up till today. I have been alittle tired. This is probably due to the amount of yard work I did yesterday afternoon in this heat. My workout this morning went pretty good with the exception of being winded by the third set of squats and probably starting alittle heavy. Forgot to check my resting heart rate this morning but it was already up from 59 sunday to 65 yesterday. My weight was down 5lbs. I expect better margins in the morning before I start eating.

Famine workout Day #5
Squats superset with 1 Arm DB Rows R/L
185x12 55x12/12
185x12 55x12/12
185x12 55x12/12
185x10 55x12/10
185x6 55x10/10

Seated Rows superset with Pulldowns performed on the Hammer Strength and Life Fitness machines
140x12 150x10
140x12 140x12
140x12 140x12
140x10 140x10
140x10 140x7

Standing Barbell Curl 55x12
Incline DB Curl 30x12
Preacher Curl 50x12

Nutrition
Thursday

Calories 1057
Carbs 203
Fats 25
Protein 17

Today
Calories 1100
Carbs 263
Fats 13
Protein 15

Holy smokes..

Squatting and rowing 185/55 at that pace on 1,000K day is insane. What wackjob has you doing this type of routine?

Nice work Beach making it through

That is some serious caloric reduction Beach. Feast is gonna be a treat, congrats

Day 1 of feast and I am ready for some protein. Famine was not to bad this round. The calorie reduction did not bother me until friday. I was hungry all day. I'm not sure how much resting I will be able to do this weekend but I will not be in the gym. I have alot of work around the house that has been neglected and my in-laws are coming in this week. Today is my anniversary (17yrs) and my wife said she wants a good steak. I believe fillet mignon will be on the menu tonight.

Started KA this morning and plan to take 1 with each of the big meals during the next 3 days.

Good luck man!!

It's been a week since my last post. I have been busy and my in-laws came into town this week and arrived earlier than expected. My original plan was to hit the gym tuesday morning following the first 3 days of feast but I was not able to go to the gym until thursday. My second workout was this morning. Most of my food has been from eating out this week so I have not made an effort to track calories. I will get my nutrition back on track next week.

Feast workout #1
Bench
135x10
165x8
195x8

Pullover
70x8

Squats
135x8
185x8
225x8
255x7

Romainian Deadlifts
185x8
185x8
185x7


Workout #2
Bench
135x8
165x5
205x4
215x4

Pullovers
75x6

Skull Crushers
70x10
70x10

1 Arm Reverse Grip Cable Pulldowns
25x10/10
25x10/10

Squats
135x6
185x6
245x6
275x5

Romainian Deadlifts
205x6

Leg Extensions
145x8
190x5
220x5

Calf Extension
190x20
240x10
290x10

Today was the third workout in feast and I went strickly by the book without adding any supplemental lifts. The gym was packed being a holiday and there were lines of people waiting for equipment.

Bench
135x5
185x5
225x3
240x2 I was pretty excited about this lift. My last BP run had my 1RM at 240 with a spotter helping me through the sticking point on 250. Today I lifted 240 with a spotter on hand and I felt like I still had some left in me.

Pullover (our DB's max out at 75#)
75x8

Squats
135x5
185x5
225x3
275x2
315x2
355 I lifted the weight off the rack the reracked without lifting. I did not have my belt with me and my lower back was alittle tight. Thought I would be safe. I am also not happy with my form and might lower the weight some and focus on getting the mechanics right before trying to go heavy again.

Stiff legged Deadlifts
185x8

20 mins treadmill

Awesome stuff!

Progress from cycle to cycle... music to my ears

Feast Workout #4 Deload

I have been having some discomfort in my rt shoulder but it improves as I lift. I just need to take it slow in the beginning. I felt pretty good today on bench and cranked out my reps better than I have in a long time. I have already surpassed my max from my last cycle with 2 reps at 240 so I'm pretty excited for my next day in the gym.

Bench
135x8
175x6
195x6
205x6

Pullovers
75x8

Decline Bench
185x6

I took it easy on legs today because my back was still alittle stiff so I just did some leg presses.

Seated Leg Press
190x15
240x15
290x10

I have already surpassed my max from my last cycle with 2 reps at 240 so I'm pretty excited for my next day in the gym.


Happy happy..

I returned to the gym friday for my 1RM for bench and legs but still felt that I needed to take it slow on legs so I passed on my leg max. I also forgot my weight belt. I will get that this week. I did get my 1RM on bench.

Workout #5
135x6
175x6
215x2
235x2
255x1 New PR!!! 15# more than last BP run

Decline Bench
135x10
185x6
225x4

Incline DB Bench
40x10
50x10
60x10

Squat
135x6
185x6
225x4
275x2
315x2