Marmel75's New Workout Log

[marmel75]

OK guys, after a good Blueprint 3.0 run, I am reloading for another one starting today.

As always, they start with what is known as "famine", where you eat low calories and virtually no protein for 5 days straight while lifting fairly heavy. Not a fun time...very sore and very lethargic usually.

Famine Day 1:

Squats Warmup: 95 x 8/155 x 6/205 x 4/245 x 2

Squats: 245 x 6 x 6 x 6

Seated Cable Rows: 200 x 6/220 x 6/240 x 6

1 Arm Barbell Rows: 135 x 6 x 6 x 6

ChinUps: BW x 6/BW+20 x 6 x 6

Barbell Curls: 80 x 6

Incline DB Curls: 30DB x 6

Preacher Curls: 95 x 6

Overall a pretty good start, going to be really sore the next few days. Cardio tomorrow, then lifting again Tuesday...

 

[marmel75]

Famine Day 4...weight has dropped to 186 lbs, not feeeling the greatest, daughter's trying to get me sick, but my body is resisting so far...

Bench Press warmup: 95 x 10/135 x 8/155 x 6/185 x 4

Bench Press: 185 x 8/185 x 7,1/165 x 7,1/165 x 5

Incline Press: 95 x 8/115 x 8/135 x 8/135 x 7,1

Military Press: 85 x 8/105 x 6,1,1/105 x 4,2,2/95 x 8

Decline Close Grip: 145 x 6
Seated Tri Pressdown: 170 x 8
Rope Pulldown: 50 x 8

One more day of famine left after today, then its time to turn this mutha out!!

 

[marmel75]

Way to keep fighting.

Yeah, this is usually the embarrassing workout...no energy, can't get anywhere near your normal weight up, body basically waving the white flag...

didn't do too bad everything considered, especially when I usually do this on day 3 instead of day 4.

Got to get through 1 more day of 1,600 calories and no protein and then its time to slingshot...

 

[marmel75]

Not feeling good at all today...weight down to 185 lbs, down 5 lbs in 4 days. Today was the last day of famine, getting ready to crank up the calories tomorrow and start growing again...next workout Sunday, next 2 days are eating and resting...

 

[marmel75]

Feast workout #1 today, pretty good start...weighed in today at 189.2 lbs

I saw a chick at the gym that had to be on juice...I mean her back was wider than mine and this chick was freaking jacked with fake tits. I have close to a 50" chest/back, so you can imagine how big this chick was...obviously on roids, chicks cannot get big like that naturally, unless they have completely screwed up hormones, they do not have enough testosterone naturally...

Decline Bench Press Static Hold: 485 x 12 secs/545 x 8 secs

EDT BLOCK I(3 minutes between supersets)
Bench Press: 205 x 4 x 4 x 4/215 x 3,1
1 Arm Row: 100DB x 4/135BB x 4 x 4 x 4

Military Press Static Hold: 445 x 12 secs/485 x 10 secs

EDT BLOCK II(3 minutes between supersets)
Incline DB Curls: 30DB x 6/40DB x 4/50DB x 4 x 4
Tricep Rope Pushdown: 72.5 x 6/80 x 4/87.5 x 4/95 x 4

Overall a pretty good start to everything....

 

[foreverAFC]

i see you are going for the stork look

 

[marmel75]

i see you are going for the stork look

The stork look? As in scrawny legs?

No, not at all. My legs are pretty big, approaching 30" quads and over 17" calves. Quads, hamstrings and calves are all very strong and very muscular, my legs are like concrete pillars. I also have 41" hips because of all the squats and deads I do...glutes are like a ball of muscle as well.

If I don't wear pants that are a size too big on leg day, you can actually see my quad muscles busting loose out of my pants when I walk...

Out of my top 5 body parts, quads, hamstrings and calves would all be there...back and chest would be the others...glutes would be right outside in 6th probably...

 

[marmel75]

Feast workout #2, a pretty good start to this run so far...

Rack Pull Static Hold: 495 x 12 secs/585 x 10 secs

EDT BLOCK I(Supersets with 3 min rest between):

Barbell Squats: 225 x 4/245 x 4/265 x 4/ 275 x 4
Hamstring Curls: 140 x 4/160 x 4/180 x 2,2/195 x 2,2<---PR!!

Seated Calf Raise Static Hold: 290 x 8 secs/310 x 6 secs<---PR!!!

Romanian DL: 315 x 10/335 x 10

EDT BLOCK II(superset with 3 min rest between sets):

Hammer Strength Ab Machine: 150 x 6/170 x 4/180 x 4/190 x 4
Weighted HyperExtension(Plates): 135 x 4/135 x 4/135 x 4/135 x 4

Overall a pretty good start to lower body, setting 2 PR's. Also just annihilated the Deads, felt like I could have done another 5 or 6 on each set at least. Manhandled the triple-plated hyperextensions, not sure if I can add any more weight or not on those as it is becoming hard to keep all of those weights in place.

Think I figured out something on the rack pull that is going to have my weight lifted skyrocketing over the next few weeks...basically its more of a total body movement versus mostly an upper body movement like I was doing previously, which allows me to get good leverage on the initial pickup and easily lift the weight....