Yes, and its' the reason I train at home now.
They might as well put up a sign that says "no lifts that might build any significant muscle tissue please".
st3760 1st blueprint run
so workout #4 complete. feels good man. can remember when putting up 205 once was a struggle. put it up 7 times today and prob could have done more with a spotter.
so here how it went down
flat bench-1 set 205x7
db pullover-1 set 80x7
squat 1 set 215x7
leg sled 1 set 295x7
rows-65
dips-59
done these in 14 min.
RDL
3 sets of 8x225
so thursday I hope to hit new PR's. will post as soon as done.
stu
so here how it went down
flat bench-1 set 205x7
db pullover-1 set 80x7
squat 1 set 215x7
leg sled 1 set 295x7
rows-65
dips-59
done these in 14 min.
RDL
3 sets of 8x225
so thursday I hope to hit new PR's. will post as soon as done.
stu
so did my final workout yesterday before starting the 10%solution. ended up with a max of the flat bench of 245. attempted 255 afterwards and didn't quite make it. ended up doing 295 on squat. I was really excited on the flat bench for I have never been able to put up that much weight before. last time i maxed it wasnt even close. so gonna rest for a few days and start the 10% solution on sunday.
stu
stu
so i haven't posted in a few days but I have done workouts #1 and #2 of the 10% solution. Beast man........
so #1 on Saturday.
Flat Bench
3 sets of 3x160
EDT #1
incline DB bench-5 sets
65'sx10,65'sx8,65'sx8,65'sx8,65'sx6
upright rows w/ curl bar-5 sets
75x8,75x8,75x6,75x6,75x6
EDT #2
DB shoulder press-5 sets
60'sx5,60'sx5,60'sx4,60'sx4,60'sx3
tricep pulldown-5 sets
maxed out cable machine. got 8 in first three sets and 6 in last two
workout #2 today(Sunday)
Squats
3 sets of 3x175
EDT block
RDL's 5 sets
8x225,8x225,7x225,5x225,5x225-these put it on me.
leg extensions
not sure of weight, 5 sets 10,10,8,8,6
gonna have to take off a few days to recover.
stu
so #1 on Saturday.
Flat Bench
3 sets of 3x160
EDT #1
incline DB bench-5 sets
65'sx10,65'sx8,65'sx8,65'sx8,65'sx6
upright rows w/ curl bar-5 sets
75x8,75x8,75x6,75x6,75x6
EDT #2
DB shoulder press-5 sets
60'sx5,60'sx5,60'sx4,60'sx4,60'sx3
tricep pulldown-5 sets
maxed out cable machine. got 8 in first three sets and 6 in last two
workout #2 today(Sunday)
Squats
3 sets of 3x175
EDT block
RDL's 5 sets
8x225,8x225,7x225,5x225,5x225-these put it on me.
leg extensions
not sure of weight, 5 sets 10,10,8,8,6
gonna have to take off a few days to recover.
stu
so third w/o of the 10% solution.
Flat bench-2 sets of 3x185
incline DB bench-5sets
65'sx8,65'sx8,65'sx8,65'sx7,65'sx5
upright rows w/curl bar-5sets
75x8,75x8,75x8,75x6,75x4
seated DB shoulder press-5sets
65'sx6,65'sx6,65'sx5,65'sx5,65'sx3
tricep pulldown-5sets
again not sure of weight, maxed out cable. 8,8,8,7,5
any suggestions on weight. should I be going up in weight for less reps on some of the EDT's??anything I can do different????
stu
Flat bench-2 sets of 3x185
incline DB bench-5sets
65'sx8,65'sx8,65'sx8,65'sx7,65'sx5
upright rows w/curl bar-5sets
75x8,75x8,75x8,75x6,75x4
seated DB shoulder press-5sets
65'sx6,65'sx6,65'sx5,65'sx5,65'sx3
tricep pulldown-5sets
again not sure of weight, maxed out cable. 8,8,8,7,5
any suggestions on weight. should I be going up in weight for less reps on some of the EDT's??anything I can do different????
stu
You want to make up the weight 5% once you're able to perform 20% more reps vs. your baseline. Check out this thread for guidance:
https://bodybuildingsupplements.com/phpB ... .php?t=437
Hope that helps!
https://bodybuildingsupplements.com/phpB ... .php?t=437
Hope that helps!
havent posted in a few days. the rush before the wedding is crazy but still working out. I have done two more 10% solution w/o. I did lower body on Friday and Upper body on Sunday. Here we go........
Friday-Lower
Squat
2 sets of 3x200
RDL
5 sets of 10x235
leg extensions
5 sets of 8
Sunday-Upper
FB
2 sets of 2x215
EDT
DB incline-5 sets
70-8,70-8,70-8,70-8,70-7
Upright rows(been telling the wrong weight. the bar weighs more than I thought.so.....
100-8,100-8,100-7,100-7,100-5
shoulder press-5 sets
60-6,60-6,60-5,60-5,60-3
tricep pulldown
5 sets of 8
Gonna do lower again today. pretty sore after the upper body. The increase in weight is the culprit. gonna go up my next w/o in the incline DB..... The only problem I have been having lately is with me working so much at actual work and at home I haven't been eating like I should. I have got to get in my calories and protein. any suggestions on the cal. intake...I can fix the protein.
stu
Friday-Lower
Squat
2 sets of 3x200
RDL
5 sets of 10x235
leg extensions
5 sets of 8
Sunday-Upper
FB
2 sets of 2x215
EDT
DB incline-5 sets
70-8,70-8,70-8,70-8,70-7
Upright rows(been telling the wrong weight. the bar weighs more than I thought.so.....
100-8,100-8,100-7,100-7,100-5
shoulder press-5 sets
60-6,60-6,60-5,60-5,60-3
tricep pulldown
5 sets of 8
Gonna do lower again today. pretty sore after the upper body. The increase in weight is the culprit. gonna go up my next w/o in the incline DB..... The only problem I have been having lately is with me working so much at actual work and at home I haven't been eating like I should. I have got to get in my calories and protein. any suggestions on the cal. intake...I can fix the protein.
stu
Yeah I hear ya..
Shakes are the answer. That and a thermos gets you those calories you need and on the go!
BIG SHAKE
Pour the following ingredients into a blender:
- 12 to 16 oz of Pineapple juice
- 2 cups of skim milk powder (alternatively, 2-3 scoops of protein powder)
- 1 large banana
- 2 containers of liquid egg whites (back in the day, this was 6 raw eggs!)
- 1 tablespoon of raw/organic wheat germ
- 1 container of Greek yogurt
- 2/3 scoops low-fat ice cream (Ok I use full fat but what the hell..)
Place into large thermos and sip slowly with every meal.
- This baby is loaded with calories, protein and b-vitamins from the wheat
germ
- Bromelain and papain digestive enzymes come from pineapple juice
- Digestive enzymes are important and overlooked for protein absorption
- Rich in potassium/vitamin C, fiber and beneficial bacteria found in the yogurt.
FEW OTHER IDEAS
3.) Organic peanut butter: Healthy fat and it tastes great. Can be mixed into shakes or used in sandwiches, etc. It's a superfood that will go a long way toward hitting that caloric goal. The organic designation is there for a reason.
4.) Honey: Again, very calorically dense and perhaps nature's perfect
carbohydrate. It should be added to whatever carbohydrate staple you're
consuming from oatmeal to yams to peanut butter sandwiches. Fantastic for replenishing glycogen in both the liver and muscle tissue.
Shakes are the answer. That and a thermos gets you those calories you need and on the go!
BIG SHAKE
Pour the following ingredients into a blender:
- 12 to 16 oz of Pineapple juice
- 2 cups of skim milk powder (alternatively, 2-3 scoops of protein powder)
- 1 large banana
- 2 containers of liquid egg whites (back in the day, this was 6 raw eggs!)
- 1 tablespoon of raw/organic wheat germ
- 1 container of Greek yogurt
- 2/3 scoops low-fat ice cream (Ok I use full fat but what the hell..)
Place into large thermos and sip slowly with every meal.
- This baby is loaded with calories, protein and b-vitamins from the wheat
germ
- Bromelain and papain digestive enzymes come from pineapple juice
- Digestive enzymes are important and overlooked for protein absorption
- Rich in potassium/vitamin C, fiber and beneficial bacteria found in the yogurt.
FEW OTHER IDEAS
3.) Organic peanut butter: Healthy fat and it tastes great. Can be mixed into shakes or used in sandwiches, etc. It's a superfood that will go a long way toward hitting that caloric goal. The organic designation is there for a reason.
4.) Honey: Again, very calorically dense and perhaps nature's perfect
carbohydrate. It should be added to whatever carbohydrate staple you're
consuming from oatmeal to yams to peanut butter sandwiches. Fantastic for replenishing glycogen in both the liver and muscle tissue.
FEELS GOOD MAN. finally back in the gym today. did the same workout as before I left for my trip. got all my reps in with the same weights. found my endurance was not up to par. found myself taking longer between sets. just stoked I didn't go down in weight for I was paranoid about it. can't wait to do my rdl's now...
stu
stu