Marmel75's Blueprint log...

[marmel75]

I figured I might as well post a log on here as well, as I currently maintain my logs over on the Blueprint forums. The Blueprint is a size/strength building program designed by Rob Regish, and personally it has given me better results than most others. Only lfit twice a week on this, but it seems to work a lot better for me than when I lift more frequently...Rob also has an hour long "Blueprint Power Hour" on superhumanradio.com where he answers questions and gives feedback regarding various topics. Honestly one of the most knowledgable people regarding training I have ever spoken with. Anyways, I am currently in the process of a Blueprint run, so I will pick it up from my last workout:

Decline Bench Pres Static Hold: 485lbs x 10 secs/535 lbs x 7 secs

EDT BLOCK I(6-8 reps, exercises are supersetted with no rest/2 min rest between sets)

Weighted Dips: BW+40 x 6/BW+50 x 6/BW+60 x 6/BW+70 x 5.5/BW+70 x 2,BW+60 x 2,BW+50x3,BWx6
1 Arm DB Rows: 80DBx8/90DBx8/100DBx8/100DBx6/100DBx4,80DBx6

Military Press Static Hold: 395lbs x 12 secs/445lbs x 10 secs<---PR!

EDT BLOCK II(6-8 reps exercises are supersetted with no rest/2 min rest between sets)

Preacher Curl: 100lbs x 8/125lbs x 8/160lbs x 3,145lbs x 3/160lbs x 3,145lbs x 3
Overhead Tri Extension:50lbs x 8/65lbs x 8/80lbs x 8--- on 4th set switched to:

Seated Tri Pushdowns(Drop sets): 250lbs x 7,230lbs x 2,210lbs x 2,190lbs x 1

Pretty happy overall, especially with PR on static military press. Hoping to get to around 550 lbs or so by end of the 6 weeks(currently in week 2).

This workout was on Sunday, Monday and Tuesday I did 20 minutes of HIIT cardio, 1 minute high intervals, 30 second low intervals after a 5 minute warmup and that was followed by a 5 minute cooldown...

Looking forward to a good lifting session tomorrow, will post log later tomorrow night.

 

[Krueg]

Nice going on the PR! :rockon:

 

[marmel75]

Workout #4 of 12 in feast, and again I broke a couple of PR's...

Rack Pull Static Hold: 515 lbs x 9 secs/565 lbs x 7 secs <---PR!!
-could have held it for longer probably, but neck looked like it was going to explode from strain...hahaha

EDT BLOCK I(6-8 reps/2 min rest between sets)
Barbell Squats: 225lbs x 6/245lbs x 6/255lbs x 6/265lbs x 4
Hamstring Curls: 110lbs x 8/140lbs x 8/155lbs x 6,2/170lbs x 3,155lbs x 3
-really starting to make progress quickly on these barbell squats. Have only been doing them about 5 or 6 weeks now(used to do V-Squats), and it is definitely not my quads holding me back, its my stabilizers. Quads are big to the point they burst out of my workout pants and are closing in on 30". Actually have to vaseline the inside of my thighs because they rub themselves raw otherwise when I walk, especially when its hot out.

Seated Calf Raise Static Hold: 180lbs x 7 secs/235lbs x 7 secs

Romanian DL: 285lbs x 8/365lbs x 4,315lbs x 4 <---PR!!!
-thought I could hit 365 for 8 reps today as I hammered out 315 for 10 last week, but only got 4 up, then dropped down to 315 and knocked out the other 4. Progressing nicely, especially considering I did heavy azz rack pulls, followed by supersets of squats and heavy azz hamstring curls.

EDT BLOCK II(6-8 reps/2 min rest between sets)
Hammer Strength Ab Crunch: 110lbs x 8/130lbs x 8/150lbs x 8/170lbs x 8
Weighted HyperExtension: BW+45lbs x 8 x 8 x 8 x 8
Frog Plank: 10 sec hold, 10 "frogs"(alternating knee to elbow while holding plank), 10 sec hold
-the frog plank isn't actually part of this, I just added it because I love planks(I actually I hate planks, but I love what they do). The frog motion just adds an element of difficulty and really works the abs hard.

Not bad, starting to really get strength up on these rack pulls...should be near 600 lbs next time...DL's should be over 400lbs for reps shortly...
body feeling like it was in a 10 car pileup and I was in every car...
sure I will be feeling even worse tomorrow and the next day...

Probably gonna hit some MRT workouts the next few days to burn some calories and help with recovery...

Next lifting day is Sunday...

 

[marmel75]

Thursday morning MRT workout...

Workout Set A: 5 exercise circuit with as little rest as possible in between exercises. 90 second rest after last exercise, then repeat.

Alternating Reverse Lunge(8 reps each): 17.5DB/20DB
Pushups(10 reps): BW/BW
Explosive Switch Rows(12 reps each):20DB/25DB
Standing Calf Raises(15 reps): 235lbs/325lbs
Plank(30 seconds): BW/BW

Workout Set B: 4 exercise circuit, as little rest as possible between exercises, 90 second rest after last exercise, then repeat.

Bulgarian Split Squat(8 reps): 25DB/30DB
DB Push Press(10 reps): 25DB/30DB
Pull up(8 reps): BW(wide)/BW(narrow)
DB Deadlift(12 reps): 25DB/30DB

Workout Set C: 3 exercise circuit with as little rest as possible, 90 second rest after last exercise then repeat.

Squeeze Press(12 reps): 30DB/35DB
Zottman Curl(10 reps): 15DB/17.5DB
Garhammer Raise(15 reps): BW/BW


Took about 35 mins to get through these circuits(2 of each), shirt was soaked with sweat after I was done, but I felt pretty good, although still sore from Wednesday's lifting.

 

[marmel75]

Friday morning MRT workout...

Same as above, 5 exercise circuit, followed by 4 exercise circuit, followed by 3 exercise circuit. each done twice with as little time as possible between exercises and a 90 second rest after last exercise in set.

Not lifting heavy weights at all, just enough to give some resistance while doing exercises to get blood flowing and crank up the fat burning...

WORKOUT SET A:
Left Leg DL/Reverse Lunge Combo(10 reps): 20DB/25DB
Arnold Press(8 reps): 20DB/25DB
Right Leg DL/Reverse Lunge Combo(10 reps): 20DB/25DB
DB Upright Row(12 reps): 20DB/25DB
Pot Stirrer Plank(8 reps each): BW/BW

WORKOUT SET B:
Goblet Squat(12 reps): 60DB/60DB
1 Arm DB Row(8 reps each): 60DB/60DB
DB Fly Away(8 reps): 25DB/30DB
Mountain Climbers(15 reps each): BW/BW

WORKOUT SET C:
Alternating Lateral Lunge(12 reps each): BW/BW
Bicep BB Curl(10 reps): 50lbs/60lbs
Pushup Plank(hold): 45 secs/60 secs

Workout took 30 minutes flat...good sweat, shirt soaked, done for the day.

 

[Krueg]

Friday morning MRT workout...

Workout took 30 minutes flat...good sweat, shirt soaked, done for the day.

Nice time, talk about conditioning!

 

[marmel75]

Nice time, talk about conditioning!

Thanks bro...I definitely am in much better overall conditioning since I started doing a lot of faster paced stuff during a cut about 5 months ago...those brutal 20 minute HIIT sessions where I do 1 minute high speed alternated with 30 seconds of low speed really help as well...

 

[marmel75]

Weighed in at 194.4 lbs today...

BP Workout #5 Today, and it was a doozy, although this week is my leat favorite week in the BP program because it features higher reps where I have to lighten the weights used and shorter rest periods, so you are kinda gassed after these..

Decline Bench Static Hold: 505lbs x 10 secs/575 lbs x 7 secs
-Love static holds as you increase quite a bit of weight each time you do them and it builds massive upper body thickness and density, especially around the shoulder, chest and upper back areas. If you want to know if someone is big, look athem from the front. If you want to know if someone is strong, look at them from the side...if they have thickness to them, that is real strength...

EDT BLOCK I(10-12 reps/2 exercise superset with 1 min rest between sets)
Weighted Dips: BW+35lbs x 10 x 8,2 x 6,2,1,1 x 5,3,1,1/BW x 3(drop set)
1 Arm Rows: 60DB x 10 x 10 x 8,2 x 6,2,2/50DB x 5(drop set)
-the commas denote a "pause set", ie an 8,2 means I did 8 straight reps, paused for 5 or 10 seconds then did another 2 reps.

Military Press Static Hold: 415lbs x 10 secs/485lbs x 7 secs <---PR!!!
-just absolutely annihilated PR of 445 lbs from the previous week. Had 3 or 4 dudes looking at me shaking their heads as I had 5 plates on both sides up over my head...my trainer buddy was there with a client on the bench press across from me and he said "Dude, that is ridiculous..."

EDT BLOCK II(10-12 reps/superset with 1 min rest between sets)
Machine Preacher Curl: 95lbs x 10/110lbs x 10/115lbs x 6,2,1,1/115lbs x 4,1,1,1,1,1,1
Seated Triceps Pressdown: 175lbs x 10/195lbs x 10/200lbs x 7,2,1/200lbs x 5,2,1,1,1

Looking forward to next week when I can get back down to my comfort range of 4-6 reps and heavy weights...got HIIT cardio tomorrow and Tuesday, then next lifting session on Wednesday...

 

[marmel75]

Did HIIT cardio yesterday morning...5 min warmup followed by 20 minutes alternating 60 second sprints with 30 second rest periods and a 5 min cooldown afterwards.

Got another HIIT session tonight before hitting it hard tomorrow...

 

[Groovy]

What about the mercury poisioning? Are u gonna leave us hanging bro? Cmon! Fill us in on dat! I'm sure EVERYONE is dying to hear how you've been doing.

 

[marmel75]

What about the mercury poisioning? Are u gonna leave us hanging bro? Cmon! Fill us in on dat! I'm sure EVERYONE is dying to hear how you've been doing.

All fillings are out, actively pulling heavy metals out via PCA spray, bentonite clay, algin and chlorella. Much better energy levels, no 6pm malaise anymore where I feel exhausted and psoriasis slowly dissapating. Still not absorbing zinc properly as receptors likely blocked by mercury. Going to be a long slow process, but so far so good.

 

[marmel75]

Feast Workout #6, halfway through the BP feast phase...
weighed in at 192.8 lbs today.

Was not expecting a good workout today as I slept only about 3 or 4 hours last night. Woke up around 2am and couldn't go back to sleep. Wife also woke up and couldn't go back to sleep a short time later, so we engaged in some "extracurricular activities" for about an hour and a half in the middle of the night...

Tried to take a nap around 1pm or so, but seemed to be overtired and couldn't fall asleep even though I was really tired...

Still managed to hit a couple of PRs today, although I think I could have done a lot better if I had had more energy.

Rack Pull Static Hold: 495lbs x 10 secs/585 lbs x 3 secs <---PR!!
-was hoping to get at least 5 secs on it, but will hit it next week I am sure

EDT BLOCK I(10-12 rep superset with 1 min rest between sets):
Barbell Squats: 225lbs x 10 x 10 x 10 x 10
Hamstring Curls: 125 x 10 x 10 x 5/3/2 x 5/2/1/1/1
-Was going "@ss to the grass" on the squats...deep deep deep...legs feeling like jello right now as I type this...although I am not going to lie, before the last set I probably rested 2 or 3 minutes instead of 1...

Seated Calf Raise Static Hold: 270lbs x 10 secs/295lbs x 7 secs

Romanian DL's: 315lbs x 6/385lbs x 1<---PR!!!/405lbs x FAIL/335lbs x 6/335lbs x 6
-was supposed to do 2 sets of 6, but I said "F" it and tried to get 4 plates today(405 lbs). Got 385 lbs pretty easy, felt good, but then got stoned on 405...punishment for missing that was to do 2 sets at 335 lbs instead of 1...know I can hit 405 lbs next week with better rest...I was running on fumes at this point...

EDT BLOCK II(10-12 rep supersets, 1 min rest between sets):
Hammer Strength Ab Crunch: 110lbs x 10/130lbs x 10/150lbs x 10/160lbs x 10
Hyperextensions: BW+45 x 10 x 10 x 10 x 8/2
"Frog" Planks: 15 sec plank, 10 each alternating knee to elbow touches while holding the plank, 15 second plank hold---did this 4 times immediately after hyperextensions

-Last set of hyperextensions thought myhamstrings were giong to rip out of the back of my knees...were done in from rack pulls, ham curls and deads...

All in all, pretty pleased with the workout considering how tired and unrested I was...a little upset because I likely could have even done better with more rest, but will have to make sure I am well rested next week...

Tomorrow and Friday morning I have MRT workout circuits...roughly 30 minutes of lighter weight resistance cardio to shread some fat...

 

[Krueg]

Way to go deep on the squats, nothing wrong with a couple min. rest there.

I know what you mean by not making a lift, p!sses me off..

 

[marmel75]

Feast Workout #7 today, not too bad overall...
This is my favorite week of the program because you go back to doing 4-6 reps, but have gained so much strength over the past 3 weeks that you obliterate the weight you did 3 weeks ago with the same rep count. Set a few PR's today again, and was pretty happy about it, although I do have a little concern about a shoulder issue I have been having since last workout. It is not my shoulder per se, but rather my muscle on the outside of the shoulder. Think I may have strained it a little bit, probably doing rack pulls or in my failed 405 lb deadlift attempt. Been bothering me off and on over the last few days, usually when I move a certain way. However, the only thing it seemed to bother me in today was my static decline bench where my weight was way off from last time.

Decline Static Bench Press: 485 lbs x 10 secs/575 lbs x 3 secs
-definitely effected this as I should have hit 585 today for 6 or 7 seconds with no issues, but barely could get 575 up...

EDT BLOCK I(4-6 rep superset/3 mins between sets)
Weighted Dips(with Dip Belt): BW+35 x 6/BW+60 x 4/BW+75 x 4/BW+90 x 4<---PR!!!/BW+90 x 2/1/1, BW+60 x 4,BW+35 x 4, BW x 6(3 straight dropsets no rest)

1 Arm Rows: 70DB x 6/80DB x 6/100DB x 6/115 EZBAR x 4<---PR!!!/115 EZBAR x 4,100DB x 4,90DB x 4,80DB x 4(3 straight dropsets no rest)

-pretty pumped about setting new PR's for both Dips and 1 Arm Rows in same workout...had to utilize a 1 Arm Barbell Row because the DB's at the gym only go up to 100 pounds and that was too light. Tossed a pair of 45 plates on the EZ Bar and 1 Arm rowed that...balance was a little tricky at first but damn that was one hell of a lower lat workout...I can still feel them as I type this...definitely where I ned more of the work. My upper lats are humongous, going out almost to the point where they are past my shoulders, but I don't have the full length going all the way down, as they taper off pretty quickly on a line right above my belly button. Gives me a hellified "V" shape, but would like the "V" to be a little less sharp on the way down, if that makes any sense...

Seated Military Press Static: 395 lbs x 10 seconds/505 lbs x 8 seconds <---PR!!!
-just becoming a monster on this one. My previous best before this run was 395 lbs, and I am already up 110 lbs with 2 more weeks to go...absolutely crazy...felt like a beast with that up overhead...

EDT BLOCK II(4-6 rep superset/3 min rest between sets)
Machine Preacher Curl: 100lbs x 6/145 lbs x 4/160 lbs x 4/170 lbs x 2,1,1,1<---PR!!!(the 3 1's were cheat reps where I stood up to gain leverage to get it up and then sat back down to let it drop slow slow slow on the negative. First 2 were 100% clean reps)
Seated Tricep Pressdown: 215 lbs x 6/255lbs x 6/275lbs x 5/285lbs x 3,1<--Full stack of 270 +dial turned to 15, though not a PR, as I had previously done several sets at 285...will probably switch to close grip decline bench next 2 weeks....

-Surprised how easily I handled those first 2 reps at 170, then I hit the wall...
-Not a bad workout...4 PR's in the same day...

Not sure of the reason, but I gain size and strength like a madman lifting only twice a week on this program...much quicker than other programs that have you lifting more often. When you are at the gym lifting on those two days, your body just feels like it is unstoppable...I highly recommend those who are trying to gain size/strength to drop their lifting frequency down to twice a week and see how that does them. Lifting more does not always equal getting bigger...sometimes less is more...

 

[marmel75]

Feast workout #8 today

Did the cardinal lifting sin and had sex about 2 hours before hitting the gym. Didn't feel horrible, but definitely didn't have my "A" game.


Rack Pull Static: 495lbs x 10 secs/565 lbs x 3 secs

EDT BLOCK I(4-6 rep supersets/3 mins rest between sets):
Barbell Squats: 225 lbs x 4/245 lbs x 4/265 lbs x 4/265 lbs x 2, 245 lbs x 2, 225 lbs x 2(dropset)
Hamstring Curls: 140lbs x 6/155lbs x 4/170lbs x 3,1/180 lbsx 2<---PR!!!, 165 lbs x 2
-Even though I didn't get as high in weight as I did the first week, I actually think these were better as I went super deep on every rep. Definitely getting more comfortable with barbell squats. Have only been doing them for a few months now, and am starting to get better control over the reps. Can't wait til my stabilizers get stronger so I can add more weight.
-Blasted Hams at 180 lbs, almost at the bottom of the stack. Hams are getting very large and very strong. Actually, my legs in general are pretty much like concrete pillars, and are approaching 30" on the tape measure. Sucks I have to wear pants to the gym because of my psoriasis(making significant progress on it, clearing more and more every ady) because I think I might have the best legs I have seen there. Big, jacked @ss 17+" calves and thick hams and quads that burst out of my pant legs. Had many girls tell my while I was in college they loved my legs, and that was before they got as big as they are now...f'in psoriasis...will be gone soon enough and then I can prance around in some shorts :>

Seated Calve Raise Static Hold: 240 lbs x 12 reps/310lbs x 3 secs <---PR!!!

Romanian DL's: 315lbs x 8/365lbs x 1, 335lbs x 5,2
-really was not feeling it today on the DL's...315 was feeling kinda heavy when usually I explode up with it pretty easily. Even 335 lbs was feeling heavy after I had just done 2 sets of 6 reps easy with it last week. Some days you got it and some days you don't I guess.

EDT BLOCK II(4-6 rep superset/3 min rest between sets):
HS Ab Crunches: 85lbs x 8/140lbs x 6/160lbs x 6/180lbs x 6<---PR!!
Hyperextensions: BW+45 x 6 x 6 x 6 x 6
Frog Planks: 20 sec plank hold followed by 10 alternating knee to elbow reps, followed by 20 sec plank hold again.

-Gotta figure out a way to add weight on the hyperextensions, they are really easy with only a plate.

Hit 3 PR's today, but none of the big lifts, so I don't really consider that a successful day. Kinda OK. Nothing special. Did notice quite a few girls checking me out including one of the trainers there as I was busting loose out of my adidas shirt and my veins were going crazy shooting through my forearms. Being married really sucks some days...

 

[AAAgent]

don't really understand these numbers....are you human?

What's your height and weight? Do you have any pics?

 

[Krueg]

Romanian DL's: 315lbs x 8/365lbs x 1, 335lbs x 5,2
-really was not feeling it today on the DL's...315 was feeling kinda heavy when usually I explode up with it pretty easily. Even 335 lbs was feeling heavy after I had just done 2 sets of 6 reps easy with it last week. Some days you got it and some days you don't I guess.

Aint it the truth! I wonder if its mental or physical, cause some days certin lifts feel heavier than usuall..

 

[marmel75]

don't really understand these numbers....are you human?

What's your height and weight? Do you have any pics?

AAA, which ones are confusing to you so I can clarify. I am most certainly human.
I am 5' 8" 192 lbs and 12.3% BF as measured yesterday.

Measurements:
Chest 48"
Waist 34"
Hips 40"
Quads 29"
Calves 17"
Arms 16"(was at 17"+ until I cut a bunch of weight 6 months ago)

I can post a few pics but they will be clothed due to my psoriasis.

 

[marmel75]

Didn't answer the bell this morning for an MRT workout, so I did it after I got off work tonight. All sets are the same, as little rest as possible between exercises, 90 sec rest after last exercise, 3 min rest after final set before starting next group.

WORKOUT SET A:
Alt Reverse Lunge(8 reps): 30DB/35DB
Pushups(10 reps): BW/BW
Explosive Switch Row(12 reps): 60DB/60DB
Standing Calf Raise(15 reps): 325lbs/505lbs
Stability Ball Plank(30 seconds): BW/BW

WORKOUT SET B:
Bulgarian Split Squat(8 each): 40DB/45DB
DB Push Press(10 reps): 30DB/35DB
Lat Pull Down(8 reps): 120lbs/140lbs
DB RDL(12 reps): 60DB/60DB

WORKOUT SET C:
Squeeze Press(12 reps): 35DB/40DB
Zottman Curl(10 reps): 20DB/25DB
Garhammer Raise(15 reps): BW/BW

Went a little heavier than normal on an MRT day right after I just lifted heavy yesterday, but I really am not sore too much, other than my back from the DL's. Got done in about 35 mins or so, 2 sets of each one, 6 sets total.
Got a good sweat going, feeling pretty good, although kinda smelly as I type this...hahaha

 

[marmel75]

Epic training session today...set PR's multiple times for the same lifts...very heavy training today, 2-3 reps with 5 mins rest in between...

Feast Workout #9:

Decline Bench Static Hold: 485 lbs x 10 secs/575 lbs x 5 secs

EDT BLOCK I(2-3 rep supersets/5 min rest between sets):

Weighted Dips: BW+45 x 3/BW+70 x 3/BW+95 x 3<--PR!!/BW+115 x 3<--PR!!
1 Arm Barbell Row: 115 lbs x 3/135 lbs x 3<--PR!!/155 lbs x 3<--PR!!/ 165 lbs x 3<--PR!!

-just went in on these lifts today...set 2 PR's on weighted dips at 95 and 115 lbs and 3 PR's on the 1 arm barbell rows at 135, 155 and 165...likely could have went higher than that but my grip started failing...will try with my hooks next time to take grip out of the equation...

Seated Barbell Press Static: 395 lbs x 10 secs/535 lbs x 7 secs<--PR!!
-continuing to manhandle this lift...high school kids looking at me with their eyes wide open shaking thei heads as if they couldn't believe it when I had the weight up overhead...

EDT BLOCK II(2-3 rep supersets/5 min rest):

Machine Preacher Curls: 145 x 3/175 x 3<--PR!!/190 x 2/1<--PR!!/195 x 0/3
Seated Tricep Pressdown: 255 x 3/285 x 3/285 x 3
Decline Close Grip Bench: 215 lbs x 5(instead of 4th set of seated tricep)

-seated tricep press was too easy, no more weight to add, so I went for close grip bench, but I probably should have put more weight on it...ripping off preacher curls today, set 2 PR's, 4th set were all cheat reps so that didn't count for PR's, but whatever, superslow negative...


Body felt really good after taking both Friday and Saturday off again...likely going to continue to do that as I need more rest days moving this type of weight, especially since I will only be at 70% of maintenance calories on my 5 non-lifting days the next 2 weeks..should drop some significant body fat without much muscle loss due to heaviness of weight being lifted...