The Original Online BODYBUILDING SUPPLEMENTS FORUM. Advanced Techniques. Pro Tips & Insights. The Best Advice!

After a month or so off I thought it was time to get back on the wagon. During the break from the Blueprint I continued in the gym and felt like I was finally getting back in the groove of lifting. I have grown more comfortable with the new equipment and the gym is now fully geared up. At the beginning of my last 2nd attempt the gym had no cable machines making some jumpsets more difficult.

I started Famine today and returned to the gym after a 2 week vacation.
Weight 268
RHR 56

Famine Day 1

Squats jumpset with Seated Cable Rows
135x5
185x5
225x3
275x6 80x6
275x5 80x6
275x5 80x6

One Arm DB Rows jumpset with Cable Pulldowns
55x6 70x6
75x6 70x6
75x6 70x6

Standing BB Curls 70x6

Incline DB Curls 40x5

Preacher Curls 60x8

Finished my workout with 30 mins of cardio on the treadmill. Today was low intensity and I will increase intensity with each day during famine.

Calories are sitting at 1000 as of now but I plan to eat one more time before I call it a night.

Great to see another user gear up for a second run! Will def. be watching this


I am in my first run, and no doubt I will be doing many more.

Glad to be back. I really enjoy the "structure" and "freedom" that is the Blueprint. I needed to stop my second run in July due to alot of obstacles with my schedule and my gym relocating to a new building. It has taken almost 2 months but the gym is finally complete. I'm expecting some good gains with this run.

Good to have you back buddy, good luck!

Welcome back!

Today was my second workout of Famine. I overshot my weights alittle and had some difficulty completing sets

Wide Grip Bench 185x10
Close Grip Bench 165x8
Incline Bench 135x9
Decline Bench 185x6

Each set for bench was super set with Dumbell Shoulder press
45x10
45x7
40x7
35x8

Decline Close Grip Bench 135x8
Skull Crushers 50x12
Cable Pressdown 60x10
Cable Pressdown with rope attachment 50x7

I finished with 45 mins of moderate cardio on the treadmill.

Nutrition this week has fair. I have been eating primarily fruits and vegetables. My appetite is raging and I have wanted to eat everything in site. Already planning meals for FEAST.

Monday
Calories 1000
Carbs 174
Fat 26
Protein 20

Tuesday (pretty busy this day and did not eat much)
Calories 800
Carbs 120
Fat 25
Protein 13

Wednesday
Calories 1260
Carbs 252
Fat 26
Protein 17

Fantastic work and thank you for such detail.

These BP vets have been throught he fire so to speak so if you've new here and lurking please check this out. You really can learn a lot from our vets and they are incredibly friendly, giving people interested in helping you..

Day 5 of Famine and all I can say is WOW! or OUCH!! I'm not sure why but this Famine was much more difficult for me from an appetite and strength perspective than the other 2 runs. Part of it could have been a 2 week break with the final week enjoying all-you-can-eat crab leg buffets at the beach but since day one, I have not stopped being hungry and have fantasizing about Feast and what I'm going to eat. Enough about food I'm getting hungry.

From a strength perspective I have done ok but stamina has been off. Today absolutely kicked my butt.

Squats
155x12x5 sets

Superset with Seated Cable Rows
50x12x5 sets

DB Rows
45x12x5 sets

Superset with Cable Pulldowns
42.5x12x3 sets
42.5x8
35x9

Standing BB Curls 50x12
Incline DB Curls 25x10
Preacher Curls 45x9

By the end of the Bicep routine I was spent.

I had planned to do 20-25 mins of HIIT on the bike but lasted 10 mins.

Afterwards I had promised my daughter a lunch date so we went for Mexican. I filled up on chips and salsa, to avoid the protein as much as possible, while she enjoyed her cheese quesadilla.

This morning the scale read 259 and RHR was 63.

Completed the first 72 hours of feast and hit the gym this morning for the first of the five workouts leading to my new 1RM. I am hoping to see some gains from my last run which is one reason I decided to do this section instead of jumping straight to a loading patter.

Today's workout was good and went as followed
Bench
135x10
165x5
195x8

Followed immediately by
DB Pullovers
85x8

Squats
135x3
185x4
255x5
295x8 I strugled getting the bar back on the rack. With that weight I guess I was alittle shorter.

Followed immediately by SLDL
135x 8 I probably could have done more but about passed out after my last squat and was breathing pretty hard so stopped. My hamstrings tightened up and cramped pretty good after this.

Nutrition has been alittle short but I hope to still make it up before I go to bed.

Great start Beach. Looking forward to this one!

Quick day in the gym this morning for my second workout of feast.

Bench
135x6
165x6
195x5
215x6

DB Pullover
90x4

Squats
135x6
185x6
255x4
295x4
315x3 Without a spotter I did not want to attemp a 4th rep as this was hard enough.

SLDL
165x6

I am having a lot of difficulties with range of motion in my left shoulder when grabbing the bar for squats. It is very painful especially when re-racking the weight.

Try grabbing the bar further out/closer in, might help!

Rob, I've tried grabbing the bar just about everywhere I can and continue to experience pain. As long as I go slowly and easy into the hold I can minimize the initial pain. Most comes when I let go of the bar. I have started to stretch my shoulders outside the gym to try to increase ROM.

I failed to log my last workout but it was #3 of Feast and it went well

Bench
135x5
165x5
195x3
225x2
245x2

DB pullover
95x3

Squats
135x5
195x4
245x3
195x2
335x2

SLDL
225x2

Went to the gym again this morning and immediately discovered that smith machine, sqat rack and power racks were out of order so graphics could be hung on the wall. There was also ony one bench press available to use so I had to wait around untill it freed up. Instead of just standing around I began with DB bench

DB Bench
50x10
60x8

Bench
135x8
165x8
185x6
205x6

DB Pullover
80x6

Squats on Hammer Strength V Squat
90x10
180x8
270x8

SLDL
205x6


50x

Sorry to hear about the continued pain. Odd that it comes in re-racking the weight. This is where I wish I could buy everyone a hip belt squat!

Try this:

Pre workout, stretch out a bit to improve ROM. I'm sure you're already doing this but try shoulder rotations with a LIGHT dumbell on a flat bench, forward and backward, two sets of 15 reps. Strive to get them to a point below the bench/below your head. Lube those shoulders up with BenGay prior to the workout. Mix in a touch of cayenne pepper. Just a touch. Let me know if that helps. If it doesn't, I'll think of something else.

Whatever the case, it looks like the great workouts continue!