Emdriven's first run

Emdriven · Post by **Emdriven** » Mon May 30, 2011 5:17 pm

Hey guys,

Been lifting on and off for about 15years. Mountain bike on the weekends for cardio. Goal will be to try to put on 8-9 lbs. This is my first run so if I'm doing things wrong feel free to jump in and correct me. Chatted to Rob a few times via email with all sorts of questions and just gotta say thanks to him for his amazing response.

Age: 45
Weight: 176
Goal: 185
Waking pulse rate: 64

Supps:
cbol creatine
E-Bol
Mass Pro Vanilla Whey
All ingredients for the formula

Started famine yesterday:

Workout:

2 sets of hack squat warmups
Hack squat 270 x 7 X 8 X 7
Seated cable row 170 x 6; 200 X 6 X 6

2 min rest

2 light sets of barbell curls as warmups
Barbell curl 100 X 7
Inclined dumbell curls 40 X 6
Preacher curls 100 X 7

Workout wasnt too bad but did sweat alot and was pretty tired at the end.
Keeping calories at 1450 thru famine will be hard since I normally eat twice that amount; but I will give it my best shot.

y0lked · Post by **y0lked** » Mon May 30, 2011 11:12 pm

Cant wait to hear what you think about the e-bol during your feast! I have my bottle ready for my next run.

subbed!

Emdriven · Post by **Emdriven** » Wed Jun 01, 2011 10:07 pm

Famine Workout 2

Widegrip Bench Press 135 X 12
Shoulder press 45 x 10

Closegrip Bench 115 x 10
Shoulder Press 50 x 8

Incline Bench 135 x 10
Shoulder Press 45 x 8

Decline Bench 135 x 10
Shoulder Press 45 x 8

Decline Closegrip 115 x 10

Skull crushers 75 x 12

Tricep pushdowns 80 x 12 x 10

Roman chair situps 3 sets of 20 reps

Felt sluggish all day long and specially thru the workout but tried to push as hard as I could.
Resting pulse was +4.

Emdriven · Post by **Emdriven** » Fri Jun 03, 2011 6:20 pm

Famine last workout.

Hack Squats 180 x 12 x 12 x 12 x 12 x 12
Seated Cable Rows 150 x 15 x 12 x 12 x 12 x 12

Barbell Curls 70 x 14
Inclined Dumbbell Curls 30 x 12
Preacher Curls 65 x 15 x 12

Roman chair situps 3 sets of 15-20 reps

That was my workout yesterday and have to admit I felt drained afterwards; but felt good that it was over. Woke up this morning and pulse was +8 finally. Onward to feast!

Emdriven · Post by **Emdriven** » Fri Jun 03, 2011 6:38 pm

Quick question: Getting ready for first feast workout in a few days, am I suppose to do 2 EDT blocks or just 1?

RobRegish · Post by **RobRegish** » Sat Jun 04, 2011 9:47 am

Emdriven wrote:Quick question: Getting ready for first feast workout in a few days, am I suppose to do 2 EDT blocks or just 1?

Hey man, great question and welcome aboard!!

The first workout, if memory serves is upper body. Here, you want to perform 2 EDT Blocks.

REASON: Given it's upper body and calls upon LESS muscle mass than lower, you're afforded the luxury or being able to perform/be able to recover from more work.

On lower body days, the combination of a static hold + 2 compounds is MORE than enough, to deliver the goods. To keep digging a hole after that requirement is satisfied... is risking over-training for most!

Hope that helps!!!

Emdriven · Post by **Emdriven** » Sun Jun 05, 2011 12:43 pm

Thanks Rob. Appreciate your response. Will do upper body tomorrow.

RobRegish · Post by **RobRegish** » Tue Jun 07, 2011 9:21 am

Terriic!!

So happy I could help...

Emdriven · Post by **Emdriven** » Tue Jun 07, 2011 3:59 pm

Yesterday's workout:

Static Hold Bench 185 - 20 seconds x 2

EDT Block 1
Barbell Curls 80 x 8 x 7 x 6 x 6 x6 x 6
Skull Crushers 75 x 8 x 8 x 6 x 6 x 6 x 6

EDT Block 2
Seated Cable Rows 160 x 8 x 8 x 6 x 6 x 6
Dumbell Press 40 x 8 x 8 x 7 x 6 x 6

ABS static hold 180 - 20 seconds x 2

Emdriven · Post by **Emdriven** » Tue Jun 07, 2011 4:07 pm

Feast Workout 2

Static Hold Rack Pull 315 - 20 seconds x 2

EDT Block 1
Hack Squats 290 x 8, 320 x 8 x 6 x 6 x 6 x 6
Hamstring curls 90 x 8, 100 x 8, 110 x 6 x 6 x 6

Static Hold calf raises 405 - 20 seconds, 495 - 15 seconds

Dead lifts 145 x 8 x 8

EDT Block 2
Weighted Cable Crunches 80 x 8 x 8 x 6 x 6 x 6
Hyperextention w 25lb plate x 15

Ran out of time. Had to return to work.
Weight: 178

RobRegish · Post by **RobRegish** » Thu Jun 09, 2011 10:32 am

GREAT work!!

Any of these, PR's... ?

:):)

Emdriven · Post by **Emdriven** » Fri Jun 10, 2011 11:19 am

Yup. Hack Squats using 320 is a PR for me. Felt pretty strong. Thanks Rob.

Emdriven · Post by **Emdriven** » Fri Jun 10, 2011 11:28 am

Feast Workout 3

Decline Bench Static Holds 185 - 20 seconds x 2

EDT Block 1
Dip Machine 260 x 8, 280 x 8 x 6 x 6
1 Arm dummbell rows 80 x 8 x 8 x 8 x 8

Static Hold Presses 185 - 20 seconds, 495 - 15 seconds

EDT Block 2
Incline one arm dumbbells 40 x 8 x 8 x 8 x 8
Pulley overhead tricep ext. 110 x 8, 120 x 8 x 6 x 6

RobRegish · Post by **RobRegish** » Sat Jun 11, 2011 8:22 am

Emdriven wrote:Yup. Hack Squats using 320 is a PR for me. Felt pretty strong. Thanks Rob.

Fantastic, man!!!

PR's are a regular occurrence here, though many still doubt. OK by me, more for us!!

When I created Gainsville, nobody believed it was a place you could stay.

Well, they need to talk to the mayor (a.k.a. Big.Jazalyri)... because he's been living there quite awhile, and shows no signs of leaving...

So happy for you man, you don't even know!!!

:):)