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Posted: Wed Feb 23, 2011 11:44 am
by RobRegish
vangkm007 wrote:A few days later on the 2nd of Feb I had my last German loading pattern 1 workout and set some new 1 rep maxes:

Set a bunch of new 1RM's today!

bench: 280
squat: 365
military/shoulder press: 165
cleans: 165

Bench: 135 x 10 --- 170 x 5 --- 200 x 3 --- 225 x 1 --- 250 x 1 --- 280 x 1
superset w/dumbbell pullovers 75 lbs x 6 per set

Squat: 175 x 10 --- 220 x 5 --- 260 x 3 --- 295 x 1 --- 330 x 1 --- 365 x 1
superset w/dimmel deadlifts 150 x 8 per set

Shoulder press: 85 x 10 --- 120 x 3 --- 165 x 1
superset w/shoulder shrugs 150 x 8 per set

Cleans: 85 x 10 --- 120 x 3 --- 165 x 1
superset w/weighted wide grip pullups 25 x 6 per set

Wasn't exactly a great workout, I didn't feel awesome throughout but hit all my lifts without trying too hard except for the bench was kinda tough...5 more lbs and I would've failed, lol. Could be because I've had a few knots in my back for almost a week now and they're really bothering me especially when stretched during lifts.

Here's a photo of the day after (screenshot taken by my GF while we were on webcam together). This shirt used to fit me, but now it's really tight!

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This is fantastic!!

So happy.... you're happy :)

Posted: Sat Feb 26, 2011 3:51 am
by vangkm007
RobRegish wrote:
This is fantastic!!

So happy.... you're happy :)
Very happy Rob! Thanks.


Awesome workout today, really making some progress.

#s for today's workout:

All lifts 4 sets X 3 reps

Bench --- 255 superset w/dumbbell pullovers 75

Squat --- 330 superset w/dumbbell dimmel deadlifts 75

Cleans --- 150 superset w/weighted wide grip pullups

Military Press --- 150 superset w/dumbbell shoulder shrugs 75

I threw in some curls and wrist curls and weighted dips. Arms were gonna explode by the end.

Posted: Mon Feb 28, 2011 6:30 pm
by vangkm007
Today's workout was nothing short of amazing. Once again this program stuns me with its effectiveness as I plow through sets of 240 on bench, something I would've definitely struggled with 2 months ago.

#s for today's workout:

All lifts 5 sets X 3 reps

Bench --- 240 superset w/dumbbell flys 30

Squat --- 310 superset w/dumbbell dimmel deadlifts 75

Cleans --- 140 superset w/weighted wide grip pullups

Military Press --- 140 superset w/dumbbell shoulder shrugs 75

I threw in some curls and wrist curls and weighted dips. Arms were gonna explode by the end. Same as last workout

It's not quite been a month yet but I'm up about 5 more lbs hovering around 180. Definitely stayed around the same BF level but much more definition and even tougher fitting into clothing now.

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Posted: Mon Feb 28, 2011 6:40 pm
by IRONCHEST
cant argue with those results, keep it up! :)

Posted: Mon Feb 28, 2011 6:43 pm
by vangkm007
IRONCHEST wrote:cant argue with those results, keep it up! :)
Thanks! It's hard not to be motivated by reading others' journals and seeing my own progress!

Posted: Thu Mar 03, 2011 6:54 pm
by vangkm007
Last workout before another 1RM attempt across the board!

#s for today's workout:

All lifts 4 sets X 3 reps

Bench --- 225 superset w/dumbbell pullovers 75

Squat --- 295 superset w/dumbbell dimmel deadlifts 75

Cleans --- 135 superset w/weighted wide grip pullups

Military Press --- 135 superset w/dumbbell shoulder shrugs 75

Threw in some curls and wrist curls and weighted dips per the last two workouts.

Posted: Mon Mar 21, 2011 12:09 pm
by vangkm007
OK, I haven't updated in a while but I've been keeping up the workouts.

The last day of German loading pattern #2 was not the most successful for me.

I attempted a 1RM of 295 bench and failed twice despite hitting every single rep of the loading pattern.

I blame this on the excess socializing/homework I did that last week. Just too much stress from every direction too and I was averaging 4-6 hours of sleep a night.

I did however hit the last 1RM which was 280 on bench and I hit all the numbers for the other lifts.

As it stands now:

Bench - 280
Squat - 395
Cleans - 175
Military Press - 175

I took a week off after this and the next week I started a cut and condition. Been on that cut for a week now, I'm not comfortable with this amount of body fat (around 15-20%), especially since I'll be assisting in conditioning some much younger guys for football this coming spring.

I'll be following non-Blueprint diet/program on this cut and then when I finish in 3-4 months I'll start another run of the Blueprint.

Posted: Mon Mar 21, 2011 8:16 pm
by RobRegish
Fantastic work my man!!

Can you expand on these vs. you pre-BP #'s? If you're happy, I'm happy :)

Posted: Tue Mar 22, 2011 3:23 pm
by vangkm007
RobRegish wrote:Fantastic work my man!!

Can you expand on these vs. you pre-BP #'s? If you're happy, I'm happy :)
Rob, pre Blueprint for those lifts to new maxes are:

Bench - 250 ---> up to 280

Squat - 335 ---> up to 395

Cleans - 155 ---> up to 175

Military Press - 155 ---> up to 175

Posted: Tue Mar 22, 2011 8:17 pm
by RobRegish
vangkm007 wrote:
RobRegish wrote:Fantastic work my man!!

Can you expand on these vs. you pre-BP #'s? If you're happy, I'm happy :)
Rob, pre Blueprint for those lifts to new maxes are:

Bench - 250 ---> up to 280

Squat - 335 ---> up to 395

Cleans - 155 ---> up to 175

Military Press - 155 ---> up to 175
Holy sh!t!! Especially on the SQ, a 60lb increase?? Astounding, even by Blueprint standards.

Thanks again for giving Blueprint/me a chance... Sleeping well tonight :)

Posted: Thu Mar 24, 2011 12:23 pm
by vangkm007
RobRegish wrote:Fantastic work my man!!

Can you expand on these vs. you pre-BP #'s? If you're happy, I'm happy :)

Holy sh!t!! Especially on the SQ, a 60lb increase?? Astounding, even by Blueprint standards.

Thanks again for giving Blueprint/me a chance... Sleeping well tonight :)
Rob, pre Blueprint for those lifts to new maxes are:

Bench - 250 ---> up to 280

Squat - 335 ---> up to 395

Cleans - 155 ---> up to 175

Military Press - 155 ---> up to 175

Rob, I should add that this was for both the German loading patterns 1 and 2 run in a row. I was planning on running the whole periodic but after seeing the level of bodyfat accumulating I decided a cut is in order or else it'd just get out of control.

I began around 12% body fat on famine and now right around 15-17% which is uncomfortable for me.

Posted: Thu Mar 24, 2011 8:11 pm
by RobRegish
Smart move and that's exactly why the Famine option is there after GLP II. That "Mixelflick" is pretty savvy, yes? :)

Even given two loading patterns, this kind of progress is astounding. And 99.9% is due to you btw... b/c YOU were open to trying it, YOU put your faith in me/BP and YOU did the work.

Damn fine job too.

All 3Faces of Fear(tm) feel good inside tonight... :)

Posted: Mon Apr 11, 2011 8:11 am
by vangkm007
RobRegish wrote:Smart move and that's exactly why the Famine option is there after GLP II. That "Mixelflick" is pretty savvy, yes? :)

Even given two loading patterns, this kind of progress is astounding. And 99.9% is due to you btw... b/c YOU were open to trying it, YOU put your faith in me/BP and YOU did the work.

Damn fine job too.

All 3Faces of Fear(tm) feel good inside tonight... :)
Thanks again Rob, "The Blueprint" has given me more motivation than anything I've tried before. I can actually see my strength and fitness goals within reach instead of it being just a "one day..." sort of thing.

Updates on my cut:

Well after today I'm officially 1/4 of the way through my cut. I'm going to be done after the first week of July. Since it's been a month now, time for some progress pics. I notice much more definition all across the board and in the gut I've lost about 1". Lol @ some goofy poses, but whatever.  :2funny:


Also back pic for those interested (since it was requested), something I'm most proud of since I didn't have much of a back to begin with but I've really dialed in the back in the recent 2 months.



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Posted: Tue Apr 12, 2011 4:22 pm
by vangkm007
Today's workout: Back

Pull ups
T Bar Row
Bent Over Rows
Single Arm Kettlebell Rows

35 min on treadmill walking