Started the Blueprint methodology December 6. If you havnt heard of it, the whole concept of the book is to alter your training and diet to maximize gains while utilizing adaptogens like ecdysterone. My ecdy product of choice is E-bol. This is also the first time ive tried any ecdysterone product so im not sure what to expect. Last week was the famine phase and saturday was the start to my bulk. During the famine i lost 5 pounds and i think ive gained it all back now. Since then ive done two workouts which have been very productive. Im roughly 185 pounds right now, but ill start weighting myself weekly to keep watch over it. Also started the E-bol monday.
Monday's workout---->
-Bench: 185x10 superset with pullover machine 125x20
Supersets: (goal was 6 reps per excercise)
-Dips and chinups w/10lbs
6/6, 6/6, 6/5
-Chinups and Dips w/10lbs (reverse order)
4/6, 4/6, 4/6
-Db shoulder press (50lb DB's) and Ez bar curl (60lbs)
6/6, 6/6, 6/6, 6/6, 6/6, 6/6
-15 min bike
Wednesday's Workout---->
-Bench 210x5 superset with Machine pullover 170x10
-chinup w/10 lbs superset with dips w/35 lbs
6/6 then added 5 more pounds to chinups(15lb total) and did one more 6/6
-plate loaded row machine, neutral grip, straight set
6 plates x 10 reps
-db shoulder press
50's x 15 reps
-Static holds with 225 on smith machine (bench lockout) as well as top of chinups
Lower body is the P90X thing for legs as my lower body is all kinds of broken. The plan is to max out next week on bench and see where im at and go from there. Havnt done bench for a while and when i have done it, i havnt been serious about it so my max is pretty sad. My max last year was ~255 so i hope i can at least get that. I was pretty set back by hernia surgery(over the summer) so ive stuck to light weight and machines for the most part prior to this.
Monday's workout---->
-Bench: 185x10 superset with pullover machine 125x20
Supersets: (goal was 6 reps per excercise)
-Dips and chinups w/10lbs
6/6, 6/6, 6/5
-Chinups and Dips w/10lbs (reverse order)
4/6, 4/6, 4/6
-Db shoulder press (50lb DB's) and Ez bar curl (60lbs)
6/6, 6/6, 6/6, 6/6, 6/6, 6/6
-15 min bike
Wednesday's Workout---->
-Bench 210x5 superset with Machine pullover 170x10
-chinup w/10 lbs superset with dips w/35 lbs
6/6 then added 5 more pounds to chinups(15lb total) and did one more 6/6
-plate loaded row machine, neutral grip, straight set
6 plates x 10 reps
-db shoulder press
50's x 15 reps
-Static holds with 225 on smith machine (bench lockout) as well as top of chinups
Lower body is the P90X thing for legs as my lower body is all kinds of broken. The plan is to max out next week on bench and see where im at and go from there. Havnt done bench for a while and when i have done it, i havnt been serious about it so my max is pretty sad. My max last year was ~255 so i hope i can at least get that. I was pretty set back by hernia surgery(over the summer) so ive stuck to light weight and machines for the most part prior to this.