M57's 1st Blueprint Run

RobRegish · Post by **RobRegish** » Wed Oct 06, 2010 7:34 pm

Yes you can taper the calories a little bit.

Do take care to make sure you're inserting extra rest days as you grow stronger. The stim break/lack of them is definately a factor..

Hope that helps!

M57 · Post by **M57** » Mon Oct 11, 2010 8:01 pm

Took a few days rest and was feeling pretty good.

Monday Feast Workout #5:

Bench press 1x 115KG 1rep PR
DB pullovers 1x 43KG 5reps

EDT BLOCK 15mins (was running short on time)
Incline DB Press 37.5KG 7,6,6,5,4
Tbar rows 65KG 8,10,10,10,10

Squats 1x 113KG 1rep PR
Stiff Legged Deadlift 1x 130kg 5reps

I didn't do the second EDT block as the gym was about to close and had no time!

The squat was definitely the hardest of them all. I needed a bit of a spot just to get it up!

Also Rob in regards to the EDT blocks on the GLPI do you have any suggestions on what exercises to do and how many EDT blocks to do?

RobRegish · Post by **RobRegish** » Mon Oct 11, 2010 8:16 pm

First, congrats on the PR's!

On the EDT blocks, you're going to tell me you read these, right?

FEAST STICKiES

https://bodybuildingsupplements.com/phpB ... .php?t=378
https://bodybuildingsupplements.com/phpB ... .php?t=437
https://bodybuildingsupplements.com/phpB ... =9137#9137
https://bodybuildingsupplements.com/phpB ... .php?t=623

Am I right?

I think you did. So allow me to make some suggestions:

1.) Choose new exercises/new exercise template. Consider for example, the following:

Decline DB Presses
Seated Cable rows

Seated shoulder presses
Upright rows

For lower body

Hack squats
Leg sled

Static hold crunch. Attached a handle to a high pulley, kneeling on the floor. Load that sucker up and have someone assist you into the fully contracted position. Hold that weight 5-15 second until your strength gives out and SLOWLY curl back up. 2 holds in that fashion with about 3 min rest between holds.

OR

Top Range Rack Pull with Static Hold - Big Jaz shows us how its done!
https://www.youtube.com/watch?v=_NOpBDbFMm8

Ideally, I like alternating those two from workout to workout. You won't believe how effective they are at building tendon, muscle strength etc while conditioning the CNS to incredible loads.

Fantastic. Please do try them!

M57 · Post by **M57** » Mon Oct 11, 2010 8:49 pm

Thanks Rob!

Yes I have read those and also thanks for the suggestions.

So only one EDT for the legs?

Is there anywhere where i could put a Incline press and also bicep triceps exercises?

RobRegish · Post by **RobRegish** » Tue Oct 12, 2010 8:28 am

You can add the inclines etc wherever you'd like (on upper body day). On the one EDT Block for legs.... it's usually two compound movements and uber-exhausting.

Best to keep it to one... Great work BTW. Coming along nicely..

M57 · Post by **M57** » Sun Oct 17, 2010 2:14 am

GLP #1 Upper body (Thursday)

Bench press
60x10
62.5x8
70x8
75x8
85x8
90x8

DB Pullover 1x 30KG 10reps

EDT Block #1
Incline DB press 37.5kg 7,6,6,6,4
BB Row 90kg 8,7,8,8,6

EDT Block #2
DB Shoulder Press 25kg 7,7,7,7,7
Close grip seated cable row 90kg 8,8,9,8,8

Decline BB Bench 1x110kg 10sec (could of done more)

Overall was a great workout!

M57 · Post by **M57** » Sun Oct 17, 2010 2:20 am

For the Lower body workout this is what I have planned.

Squats GLP I

EDT Block
Hack Squat
Leg Press

Static Holds as you suggested.

(Also should I add some other isolation exercises such as leg curl or leg extensions?)

RobRegish · Post by **RobRegish** » Sun Oct 17, 2010 6:55 am

Congrats!

Looks like you nailed everything!! On your question, no... no isolation movements are to be added at this point. You'll see why when you're done with your EDT blocks for legs

M57 · Post by **M57** » Tue Oct 19, 2010 4:38 am

GLP #1 Lower Body (Monday)

Squats (KG)
57.5x10
60x8
70x8
75x8
82.2x8
88x8

EDT Block
Hack Squat 80kg 6,6,6,6
Leg Press 150kg 8,8,8,8

Rack Pull with Static Hold 220KG 15sec

I don't really like the Hack Squat machine at my gym simply because the base seems to be stuck and I cant adjust it. I had knee pain when I was using it due to the angle which it was stuck at.
Are there any other exercises that you would recommend as a alternative?

M57 · Post by **M57** » Thu Oct 28, 2010 9:50 pm

Been really busy lately so haven't had time to update so here it is.

GLP #2 Upper body (Wednesday)
Bench press (KG)
60x10
70x8
75x6
85x6
90x6
97.5x6

DB Pullover 30kg x 10

EDT Block #1
Incline DB press 37.5kg 7,7,6,4,5
BB Row 90kg 6,8,8,8,8

EDT Block #2
DB Shoulder Press 25kg 8,8,8,8,8
Close grip seated cable row 90kg 8,8,9,8,9

GLP #2 Lower Body (Friday)

Squats (KG)
60x10
70x8
75x6
82.5x6
87.5x6
95x6

EDT Block (Changed hack squat to Romanian deadlift)
Romanian Deadlift 120kg 5,6,6,5
Leg Press 160kg 6,7,8,8

Rack Pull with Static Hold 240KG 15sec x2

M57 · Post by **M57** » Thu Oct 28, 2010 9:58 pm

GLP #3 Upper body (Sunday)
Bench press (KG)
60x10
75x8
85x6
90x4
97.5x4
104x4

EDT Block #1
Incline DB press 37.5kg 6,6,6,6,5
BB Row 90kg 8,8,7,5,8

EDT Block #2
DB Shoulder Press 27.5kg 6,6,6,6,6
Close grip seated cable row 96kg 8,8,8,8,8

GLP #3 Lower Body (Tuesday)

Squats (KG)
60x10
75x8
82.5x6
87.5x4
95x4
102.5x3 (missed one rep)

EDT Block
Romanian Deadlift 120kg 6,4,5,5
Leg Press 160kg 7,6,6,5

The leg days are very hard especially with the squat so im going to have to take a few more rest days and focus on my technique more.

M57 · Post by **M57** » Thu Oct 28, 2010 10:02 pm

GLP #4 Upper body (Thursday)
Bench press (KG)
60x10
85x8
90x6
97.5x4
105x2
112.5x1

EDT Block #1
Incline DB press 37.5kg 8,8,8,8,6
BB Row 90kg 10,10,8,6,6

EDT Block #2
DB Shoulder Press 30kg 8,8,9,6,6
Close grip seated cable row 96kg 8,8,8,8,8

Decline BB Static Hold 2x 140kg 10sec

On the next upper body workout I will increase the weight on EDT 1.

xlb57 · Post by **xlb57** » Thu Oct 28, 2010 10:13 pm

Looking good man! Way to kill it.

M57 · Post by **M57** » Thu Oct 28, 2010 11:42 pm

xlb57 wrote:Looking good man! Way to kill it.

Thanks man! I'm really looking to improve my squat at the moment as it is embarrassing that I can bench more than I can squat.