Ben's 64 Days of Awesomeness Run!!!

dropthebeats · Post by **dropthebeats** » Wed May 30, 2012 10:36 am

Feast Workout #8

When: Wednesday, May 30th - 4:30am
Pre: 7 caps MPS
Intra: Water/H2O
Post: 2 scoops Whey/Casein

Rack Pull Static Holds - 12 sec x 375, 12 sec x 375 <-- Grip Issues
rest 3 minutes between holds

EDT BLOCK 1:
Squat - 225 x 6, 6, 6, 6, 6, 6
superset with
Stiff-Legged Deadlift - 275 x 6, 6, 6, 6, 6, 6
rest 3 minutes between supersets

Seated Calf Raise Static Hold - 12 sec x 225, 14 sec x 225 <-- PR
superset with
Seated Leg Curl - 10 x 130, 10 x 130
2 minutes rest between supersets

EDT BLOCK 2:
Cable Crunch - 110 x 6, 10, 10; 120 x 10, 10, 10
superset with
Hyperextension - 45 x 6, 6, 6, 6, 6, 6
rest 2 minutes between supersets

When I started this workout I was so tired. I didn't even want to workout this morning. But I knew I would have a chance to workout again until Friday morning. It started out slow, but it turned out being a solid workout. This was the first time that I did this lower body workout, where I actually finished all 6 supersets of squats/deads.

dropthebeats · Post by **dropthebeats** » Fri Jun 08, 2012 6:46 am

Wow, it's been a while. Good thing I write everything down or I would easily forget everything. Everything is going strong. Great workouts. I need to get my diet in check. Body fat has stayed about the same, maybe down a little bit. Not too worried about that. I'm going to do a 4 week cruise to get that down.

dropthebeats · Post by **dropthebeats** » Fri Jun 08, 2012 6:52 am

Feast Workout #9

Sunday, June 3rd
Pre: 7 caps MPS
Intra: Water/Lemon

Decline Bench Press Warmups: 10 x 95, 8 x 125, 6 x 155, 4 x 175, 2 x 195

Decline Bench Press Static Holds: 15 sec x 335, 12 sec x 375 <-- PR
rest 4 minutes between holds

EDT BLOCK 1:
Dips: 65 x 3, 3, 3, 3, 3, 3
superset with
1-Arm DB Rows: 95 x 3 (e.s.), 3 100 x 3 (e.s), 3, 3, 3 <--PR
rest 5 minutes between sets

EDT BLOCK 2:
Incline DB Curls: 45's x 3, 3, 3, 3, 3, 3
superset with
Overhead DB Extension: 70 x 3, 3, 3, 3, 3, 3
3-4 minutes rest between supersets

Seated Shoulder Press Static Holds: 15 sec x 225, 15 sec x 245 <-- PR

Great workout! Felt really good. It was awesome using 100's for DB Rows for the first time. Nice and crisp!

dropthebeats · Post by **dropthebeats** » Fri Jun 08, 2012 6:57 am

Feast Workout #10

Gym was busy so I didn't do EDT Blocks. I did straight sets instead. It was a good workout. Upped the weights, and lowered the rest time.

Wednesday, June 6th, 2012
Pre: 5 caps MPS
Intra: Water/Lemon

Squat: 10 x 105, 5 x 195, 3 x 225, 3 x 245, 3 x 245, 3 x 245, 3 x 245, 3 x 245
rest 2 minutes between sets

Stiff-Legged Deadlift: 5 x 225, 3 x 275, 3 x 315, 3 x 315, 3 x 315, 3 x 315, 3 x 315
rest 90 seconds between sets

Seated Calf Raise Static Holds: 15 sec x 205, 15 sec x 225 <--PR
rest 2 minutes between sets

Seated Leg Curl: 10 x 145, 10 x 145
rest 1 minute between sets

Cable Crunch: 10 x 110, 30 x 115

dropthebeats · Post by **dropthebeats** » Fri Jun 15, 2012 7:46 am

I'm all finished up with Feast. I had my last two workouts this week.

New PRs!!!!

Decline Bench Static Hold: 15 sec x 365

Weighted Dip: 1 x BW + 80

Stiff-Legged Deadlift: 1 x 385

I had never maxed Stiff-Legged Deadlifts before. My max for a regular deadlift was 365, so I was pumped about this pull.

Now it's time for cruise. I'm going to cruise for a month. I need to get my conditioning in check. And my diet. Too many barbeques, haha.

dropthebeats · Post by **dropthebeats** » Fri Jun 15, 2012 7:47 am

I have a month's supply of AgeForce's Weight Loss patch. I'm going to start taking that tomorrow night. I'll let you guys know how that works.

dropthebeats · Post by **dropthebeats** » Mon Jun 18, 2012 7:06 am

I just started the Cruise Phase, and I'm adjusting the dosing of Synthagen. Here is how I took Synthagen throughout the Feast Phase:

Weeks 1-2:
Strength, Cardio Days: 7 Caps Pre, 7 Caps Postworkout
Off Days: 4-5 caps before 3 meals

Weeks 3-4:
Strength, Cardio Days: 7 Caps Preworkout, 3 Caps before 2 meals
Off Days: 3-4 caps before 3 meals

Weeks 5-6:
Strength, Cardio Days: 5-7 Caps Preworkout, 3 Caps before dinner
Off Days: 2-3 caps before 2-3 meals

When I first started Synthagen, it took me about 7-10 days to get the full affects. I had some DOMS the first week, but I had no signs of muscle soreness throughout the rest of Feast. Even as I hit PRs, I felt as if I could train the same body parts the next days. Over the last 2 weeks, my diet went to crap. I gained 2 lbs, but my body fat % stayed the same. I'll take that all day long.

So, my Synthagen dosing for the Cruise Phase is the following:
Strength, Cardio Days: 5 caps Preworkout, 2 caps before 2 meals
Off Day: 2-3 caps before 3 meals

I'm not following the typical cruise workouts. The workouts are going to be higher volume, but the 1RM % will be lower. I'll hit each body part once a week, except for abs. And I'll be doing 4-6 days of cardio.

dropthebeats · Post by **dropthebeats** » Mon Jun 18, 2012 7:10 am

Yesterday was my first Cruise workout:

Pre: 5 caps MPS
Intra: H20/Lemon
Post: 2 scoops whey

Decline Situps: 30, 30, 20
1 min rest
Lying Leg Raises: 12, 12, 10
1 min rest
Rope Pushdowns: 20 x 50, 15 x 55, 12 x 60, 9 x 60
1 min rest
Bench Dip: 12, 12, 12, 11
1 min rest
Decline EZ-Bar Tricep Extension: 10 x 58, 10 x 58, 10 x 58, 10 x 58
1 min rest
BB Curl: 8 x 70, 8 x 70, 8 x 70, 6 x 70, 6 x 70
1 min rest
Preacher Curl: 8 x 48, 8 x 53, 8 x 53, 8 x 53
1 min rest
Hammer Curl: 10 x 25s, 10 x 20s, 10 x 20s