Drhowe9's First BP Log

[RobRegish]

Nice job making it through!

Honestly, I don't consider bodyfat/muscle gain ratios over 5 days representative of much. What's important here is the alarm signal has been sent to the brain teeing you up for the introduction of Feast.

Train leaves to Gainsville tomorrow. Hit a buffet for me

[drhowe9]

First 3 days of feast went great, lots of food and rest. Supplements im taking during feast:

KA, Multi V, Alkaplex, Mass pro amino, Mass pro protien , beverly intl. beef liver, and gaba( just waiting for it in the mail!). I also have AN, any suggestions on taking it/not taking it for a 20 year old?

First workout starts tommorow , also doing HITT 3 times/week.

Not counting calories but will slightly lower calories over feast as reccomended.

[RobRegish]

Great work there first 3 days..

On the AdaptogenN, consider using it standalone during your next Feast run. It's a test booster for sure, but often overlooked (despite the name) a FINE adaptogen in its own right due to that custom 25:1 Suma extract.

Has a nice mix of Ecdy all its own in there, and as many will tell you here...it's a fantastic restorative agent. My $0.02...

[drhowe9]

Feast workout number 1 complete:

Bench ( shooting for 8-10 rep max)
Light warm up with bar
135 for 3
175 for 2
205 for 1
215 for 1
225 for 9
DB Pullovers 10 reps with 50 lbs

Squats( shooting for 8-10 rep max)
light warm up with bar
135 for 2
155 for 2
175 for 2
185 for 1
195 for 1
205 for 8
Straight leg deadlights - 10 reps with 135

EDT block number 1:
Incline DB Press(75 lbs) 6,6,6,6,6,6
T bar Rows( 150 lbs) 6,6,6,6,6,6

EDT block number 2:
Leg press( feet high on platform) (270 lbs) 6,6,6,6,6,6
Seated calf raises (45 each side) 6,6,6,6,6,6

Felt VERY strong . Probaly went to light on edt block number 2, but incline dumbell press felt very light which was surprising at that weight for me. Bench felt great, squats were good.

Any suggestions on edt blocks? also I think im going to stop doing SLDL because usually any deadlift urks my lower back and I dont want to risk having any sory of injury, any suggested alternatives?

Other than that diet has been right where I want it to be as well as supplementation! off to a good start .

[RobRegish]

First, REALLY happy to hear you're feeling this strong in workout #1. A very, very good sign

"Any suggestions on edt blocks? also I think im going to stop doing SLDL because usually any deadlift urks my lower back and I dont want to risk having any sory of injury, any suggested alternatives?"

Yes, you may want to mimic the EDT blocks specified in the Feast Phase stickie "Suggest Feast Phase Training Template" here:

https://bodybuildingsupplements.com/phpB ... .php?t=730

In terms of DL alternatives, in that very same thread Romanian DL's are suggested. There's even a video tutorial as to how to perform!

Romanian Deadlift
https://www.youtube.com/watch?v=PnBREGM7pE0

[drhowe9]

feeling like a beast again in workout number 2 .. here it is:

Bench Press:
155 for 3
225 for 2
235 for 1
245 for 1
255 for 4

DB pullovers: 60 for 6

Squats:
135 for 3
165 for 2
185 for 2
195 for 1
205 for 1
225 for 6

SLDL 135 for 6

EDT Blocks:
Inc. DB Press(80's) 6,6,6,6,6,6
T Bar Row(175) 6,6,6,6,6,6

Leg Press( feet high on platform) (360 lbs) 6,6,6,6,6,6
Seated Calf Raise( 90 lbs) 6,6,6,6,6,6

[RobRegish]

Beast indeed.

GREAT work!!

[drhowe9]

day 10 of feast (stopping beef liver tabs) and workout was just completed:

Bench Press:
Light warm up with bar
205 for 2
225 for 2
245 for 2
255 for 1
265 for 1
275 for 1
275 for 2 PR

DB Pulll overs: 70 for 2
Squat:
Light warm up with bar
175 for 2
195 for 2
215 for 2
225 for 1
235 for 1
245 for 1
235 for 3 (PR)

EDT BLOCK:
Incline DB( 85's) 6,6,6,6,4
T bar rows( 200lbs) 6,6,6,6,6

I skipped 2nd edt block because I was to tired and already there for a very long time. I like the edt blocks of 5 though because I can focus more on strength and will be upping my inc db to 90's next time.

Deload is next, so im gonna skip edt blocks next workout to focus on my new 1rm!!

everything is going very well so far.

[RobRegish]

Wow. New PR's this early.

Bodes well

[drhowe9]

Workout number 4 : deload

Bench Press:
Light warm up with bar
175 for 2
195 for 2
215 for 2
225 for 1
235 for 1
245 for 1
245 for 7

Squat:
Light warm up with bar
155 for 2
175 for 2
195 for 2
205 for 1
215 for 1
225 for 1
225 for 8

No edt blocks today , trying to save energy for workout number 5 which im doing saturday. Taking the extra day off to lift as much as possible saturday

[RobRegish]

SMART moves!

Great de-load. I'm pretty excited to see your new 1RM's...

[drhowe9]

workout 5 complete! here it is :

Bench:

245 for 2
265 for 2
285 for 2
295 for 1
300 for 1 PR!!

Squats:
165 for 2
185 for 2
205 for 1
225 for 1
245 for 1
265 for 1
285 for 1 PR!!

EDT block
INC DB's ( 90's) 6,6,5,4,4
T bar rows (200 lbs) 6,6,6,6,6,6

[RobRegish]

Raining PR's!

Love it

[drhowe9]

workout number 1 in glp complete.. about 3 1/2 more weeks of feasting left than onto cruise. I plan on running a monday(bench), wednesday(squat), Thursday(bench), saturday(squat) routine. Think thats to much? I Also plan on running 2 sets of edt blocks with each as well as static holds at the end. I will post my edt blocks as I go please comment on them as im not sure if im picking the right exercises

Bench:
Light warm up with bar
150 x 10
160 x 8
180 x 8
195 x 8
215 x 8
230 x 8
followed by 1 set of db pullovers ( 50 x

hit every rep I wanted to

Edt block 1:
Inc db's (90's) 6,5,4,4,3
T bar rows(175) 6,6,6,6,6

EDT block 2:
Weighted chest dips(25 lbs) 6,6,6,6,6
Chin ups( bodyweight) 6,6,6,6,6,|

need to up weight on the 2nd edt block ..

Static hold - decline bench ( 225 lbs) 10 second hold 1 set.

comments appreciated!!