Thelemac's run at 3.0

thelemac · Post by **thelemac** » Sat May 19, 2012 3:31 pm

I little late with starting this.

I ordered the blueprint in February and read it several times trying to wrap my head around it as everything was very different from things I had tried before. During February I was in the middle of a wendler 5/3/1 program and didn't want to stop after that I started the shortcut 2 size program but lost steam as I think I was overtraining not eating right. So, there it sat at my office-The Blueprint-all printed off and put in a binder all organized. I took about a week and read and analyzed every word. I began planning my entire run. So, here goes.

May 14th-
6'3
252
Tanita says 20.6%-I hope I am lower than that but-I am obviously overweight.
Diet 1465 cals
All fruits and vegs any protein is trace
Supplements:
Fish oil
Multi

Workout 1
Squat
warm-up
135x8
185x6
205x4
225x2
Superset squat and rows
225x6 squat
150x6 seated row
completed 3 rounds <2minutes rest between
Superset 1 arm row and close grip pulldowns
90x6 row
100x6 pulldown
completed 3 rounds <2minutes rest between

Barbell curls 1x6 @95
Incline DB 1x6@30
Preacher 1x7 @75

Wow- never realized how out of shape I am until I am timing the rest between sets-my lungs are burning. Weights are not impressive but I am spent.

thelemac · Post by **thelemac** » Sat May 19, 2012 3:33 pm

Day 2-
May 15

Diet exactly the same
Workout 25 minutes interval on treadmill.

thelemac · Post by **thelemac** » Sat May 19, 2012 3:40 pm

Day 3
May 16th

Bench warm-up
135x10
155x8
175x6
185x4

Not sure I am doing this right

Bench Press
185x8
185x8
185x8
185x7
<1 minute between sets-ouch

Incline Press-went light already twitching in my chest
and Dumbbell shoulder press superset
incline 95x8
shoulder30x8
repeat 4 rounds <1minute between sets

Decline Press/DB shoulder press superset
decline 135x8
shoulder 20x8
repeat 4 rounds <1minute between sets

Decline close grip 1X8@95
Lying DB ext 1x8@25
cable pushdowns 1X8 @60

thelemac · Post by **thelemac** » Sat May 19, 2012 3:44 pm

Day 4
May 17th

Exact same diet with exception of a subway sub for lunch-catered business presentation-pulled off half the meat for less protein.

Light abs and cardio

thelemac · Post by **thelemac** » Sat May 19, 2012 3:48 pm

Day 5
Diet same

Workout
Squats/rows
squats 135x12
rows 100X12
made 3 rounds <30 seconds rest-just had no gas to finish the rest. Is this common?

Did talk myself into finishing arms
DB curls 1X12 @30
Incline DB 1X12@30
Conc curls 1X12@20
Incline Db 1x12@20
Preacher curls 1X12 @75

Crazy pump.

thelemac · Post by **thelemac** » Sat May 19, 2012 3:52 pm

Day 6
May 19th

scale says 243

1st day of feast
Started the day with oatmeal and a protein drink going to a cook-out later. Per Rob's suggestion I will plan on being banned for at least a year(my wives friends so it's ok.)

Started supps today
will be taking 6 e-bol a day as directed
will also take a glycobol with each dose
Transdermal dhea
and others

dropthebeats · Post by **dropthebeats** » Sat May 19, 2012 9:00 pm

Good luck man! Ebol is great stuff!

thelemac · Post by **thelemac** » Mon May 21, 2012 11:18 am

Monday 5/21
Starting to track cals after an overindulgent weekend. Todays Macros will be around 440 carbs 185 pro for around 3000 cals total for a light day. Gonna have a hard time getting all of the carbs. For some reason I seem to be a little more irratible than normal but it could be just dreading work this week.

dropthebeats · Post by **dropthebeats** » Mon May 21, 2012 1:02 pm

thelemac wrote: Workout
Squats/rows
squats 135x12
rows 100X12
made 3 rounds <30 seconds rest-just had no gas to finish the rest. Is this common?

Extremely common. Half the guys are even lucky if they make to Famine Workout 3. It's not always needed.

Good job!

thelemac · Post by **thelemac** » Tue May 22, 2012 10:46 pm

Feast workout one.

Decline Bench Static
315@15sec
315@15sec-shaking like a leaf

EDT Block
Dips BWx5
1 arm rows90X6
6 sets 3 minutes rest between

Seated BB Press
225@15sec
225@15sec

EDT
Incline DB 40X6
Triceps extension 40x6
6sets 3 minutes rest

thelemac · Post by **thelemac** » Mon May 28, 2012 3:52 pm

5/23
Felt great-Got about 30 minutes of LISS in fasted am.

thelemac · Post by **thelemac** » Mon May 28, 2012 3:55 pm

5/25
This week has been kicking my butt. With my job there tends to be a huge push towards the end of the school year. Diet has been on during the week. I do however have several obligations over the extended weekend that will put my cals on the high side.

thelemac · Post by **thelemac** » Mon May 28, 2012 4:10 pm

5/27
OK was supposed to workout yesterday but it just didn't happen. Did feast workout 2 today.
Static holds
Shrug(high pull)
415-2 sets at 15 seconds each. Set the power rack pins too high so had to do a full shrug to get it racked -I will go up in weight next time and mark my rack as to where they should go.
Squats 225X6
RDL(don't really have a good leg curl option 135X6
repeat 6 times 3 minutes rest between superset

Calf static hold and abs.

I have apparently been kidding myself for several years with where I am at. These workouts with the timed rest periods are kicking my ass. I am literally drenched in sweat after these my lungs burning and muscles shaking.

Tuesday the UPS man will be bringing me some kettlebells and some of Mike Mahler's DVD's. Any advice on incorporating these into my blueprint run?
I am thinking of doing some HIIT type circuits to aid in the fat loss and get my cardio in check without impeding muscle gain.

thelemac · Post by **thelemac** » Mon May 28, 2012 4:18 pm

5/28
Went fishing for cats all night last night-remind me to not overdo my legs before the combination of sitting in a boat and requiring decent balance. Surprised I didn't end up in the drink. Weather was weird and only caught 3 cats but was fun anyhow. Will probably throw them on the grill later today.