Hank's Blue Print Journal

[sovabrat]

I think im going to take saturday off completely, no cardio even. Sometimes you just need some downtime.

[Hank!]

I think im going to take saturday off completely, no cardio even. Sometimes you just need some downtime.

“It is not good for all our wishes to be filled; through sickness we recognize the value of health; through evil, the value of good; through hunger, the value of food; through exertion, the value of rest.”
*Dorothy Fisher

Macros
2276 cals
84g fat
575mg choles
1.6g sodium
121g sugar
277gm carbs
25g fiber
157g pro

[Hank!]

Nice to have the day off yesterday feel 100% today

Just going to do shoulders and back today

Weight 251.3 thats down a bit , so I am track goal is 245 but May 1.

[Hank!]

Nice to have the day off yesterday feel 100% today

Just going to do shoulders and back today

Weight 251.3 thats down a bit , so I am track goal is 245 but May 1.

Did EDT today (at least i think it was edt) 2 12 minute zones with 1 minute rest per zone

zone 1 DB Shoulder Press /Inverted Pull ups on Smith Machine (alternating grip)
55LBS X10 / BWx10
55LBS X10 /BW x10
55LBS X10 /BWx10
55LBS X7 /bWX8
50LBS X7 ./BWX8
55LBS X8 /BWX6

Zone 2 Ticep Pressdown/ Curls on universal
80x10 / 90x10
80x10/ 120x10
80x10/120x10
80x8/ 120x10
90x6/ 130x9
70x10/90x10

Barbel Shrugs
225x10
225x10
315x8
315x8

Rack Pull
405x1 10sec
475x1 10secs PR
600x1 5-7 secs PR

Overall workout was nauseating but I am pleased with my progression

[sovabrat]

Nice records Hank. Keep up the good work.

[RobRegish]

Nice being on track/setting new PR's

[Hank!]

Macros yesterday were crazy thanks to 4 pcs of fried chicken, but damn it was good

cals 3921
carbs 310
pro 205

Back is tight today, probably the rack pull my bud said i looked like i was gonna pass out when i was done. I know I sure as heck was light headed and spent afterward.

I will post up todays Macros but as an off today they will be low

Saturday Macros
2594 cals
103g fat
433mg choles
1.5gm sodium
293 carbs
22g fiber
144g pro

Sunday Macros
1699 cals
43g fat
596mg choles
608mg sodium
236g carbs
109g pro

[Hank!]

Good morning all, this is my 37 day of feast, i will go into cruise starting Saturday so far it has been an exciting and wild ride. I incorporated the EC stack last Sunday in order to shed some fat and seem to be doing just that. Overall I have managed to lose fat while eating almost 3000cals on lifting days and between 2200-2700 cals a day on off days AVG cals over the 37 days is 2687.

Stats for today
BP
122/62
RHR 66
Weight 252.9

Lunch WO
Taking it a little easier today no W/O partner and elbows are achey

Bench
135x20
DB Pullover 80LB x10
185x10
DB Pullover 80LB x10
205x10
DB Pullover 90LB x10
225x7
DB Pullover 90LB x10


FLYS 45x10x3
Lat Pull 165x10x3

Tricep Press on Bench 225x6x3

Limited Range of Motion Bench Press on power rack
315x6
315x7
315x5
225x10

Ab Work

[RobRegish]

Fantastic work Hank.

Looks like you're on target for your weight goals too?

[Hank!]

yessir Rob looking good but honestly dont like the ec stack makes me a little mean/cranky

Okay I hit the trail tonight, burned 1565 cals..and it feels like it beat just ate like a horse and i think i am still in a deficit.

I will post macros shortly

[Hank!]

Macros for Yesterday

2636 Cals (641 net)
94g fat
708,g choles
2.8gm sodium
232g carbs
151g sugar
31g fiber
222g pro

[Hank!]

Tuesday Update

Was really physically tired Tuesday, probably the 2 workouts and not enough food on Monday

managed to get to the gym but the gym owner needed help with his computer so my workout suffered , got about 30 mins in did lats and abs, felt good to move but felt better to take it easy
Macro
2626 cals
128g fat
1.g choles
2.5g sodium
251 Carbs
111g sugar
21g Fiber
208G pro

[RobRegish]

Awesome, awesome work Hank. And right on schedule!

So here we have Hank, dropping the weight he'd like to and getting STRONGER.

You can't beat that....

[Hank!]

Rob

Kudos to you on the research you did in the BP, I am at day 39 in feast phase and my body is telling me it is time to settle and cruise. Elbows are killing me I ordered some Animal FLex becuase that works for me

Chest
135x20
185x10
205x10
225x8

Wide Grip Bench
135x20x3

Close Grip
225x6x3

Static Holds
315 for 15 secs 2x (elbows paying for it)

Pull Overs
60x10x3

SLDL
225x10x2

Not going to shoot for any PRs this week and staying off heavy squats (want to be fresh for mud run on Sat)