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Arnold blueprint attempt15472

swollenscott private msg quote post Address this user
Back from 2 weeks in Thailand. Loved it. 5kg gain in 2 weeks. Damn you international buffets!!!

Thought I'd do a little experiment and do Anold's Blueprint as posted on Bodybuilding.com before I do the planned Wendler BBB Template.

I expect to get reemed for this for the following:
-it's off bodybuilding.com
-the insane volume
-ratios of knee flex to ext and horizontal pull to push isn't 2:1

...but I thought that I was a little bored and a silly adventure like this would make life fun (or f**k my shit up).

I may change an exercise out for another knee flex exercise and will add face pulls for general health.

Here goes my return to the gym.
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The Dark
Knight
eknight private msg quote post Address this user
Always nice to see someone purposefully disregard their wellness. Don't be a puss though- if you're going to do it go all out and be sure to get in copious amounts of unnecessary sugar under the IIFYM umbrella. Wrecked shoulders and knees aren't really the same without a side order of Type 2 Diabetes. 😉 -3X
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brian12 private msg quote post Address this user
@swollenscott Good luck! I love the volume, just re balance the leg day a bit and ur good to go!
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TheJayyBe private msg quote post Address this user
@swollenscott How much years do you train?
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_RudeCrew private msg quote post Address this user
Quote:
Originally Posted by eknight
Always nice to see someone purposefully disregard their wellness. Don't be a puss though- if you're going to do it go all out and be sure to get in copious amounts of unnecessary sugar under the IIFYM umbrella. Wrecked shoulders and knees aren't really the same without a side order of Type 2 Diabetes. 😉 -3X


I love me some diabetes
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ErickFromOmaha private msg quote post Address this user

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cbondy private msg quote post Address this user

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swollenscott private msg quote post Address this user
Hahaha diabetes NOM NOM NOM

diet currently:

Breaky: shake of 2 eggs, 250ml milk, 1 cup oats, 1 banana, 1 cup berries

Mealsx3: chicken breast grilled, cooked sweet potato, veggies

Pregym: BCAAs and banana

Post gym: jelly beans and whey protein

Snakes: Quest bar, apple

Drinking: water ++

Additional Supps: x6 fish oil AM and PM, multi, iron tablet

Training adjustments: drop a knee ext move for seated ham curls and add facepulls.
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swollenscott private msg quote post Address this user
Did a dexa scan at lunch time for a baseline measure before this experiment.

Session 1 chest and back done.
Flat bb
Incline bb
Flat flye ss with pullovers
Pull-ups
Bb row ss with Bent over 2 db row
Hanging leg raises.

Lots of vol, 45sec rests. Was a tough first session back but felt to be back. Felt fresh but weak.

Also took first bit creatine in years. Getting thirsty already :p
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swollenscott private msg quote post Address this user
day 2 completed
shoulders+arms

clean and press
standing db shoulder press ss front db raises
db lateral raises ss upright rows
bb curl ss close grip bench press
incline db curl ss conc curl
skullcrushers ss overhead cable extensions
weighted crunches

#swollasfark
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The Dark
Knight
eknight private msg quote post Address this user
Interested as to why you're takkng iron. What's your hemoglobin/hematocrit level at? -3X
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WinnersNeverQuit private msg quote post Address this user
@swollenscott fairly sure Arnold supersetted back and chest
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swollenscott private msg quote post Address this user
@eknight 13gm/dL. Was told I was on the lower side of norm. I don't eat a lot of meat except chicken and my green eating leaves a bit to be desired although really trying to get in spinach with meals. I also take vit D as I was well below norm but I was told that 3/4 of people in Victoria Australia are deficient but that the normative range has been raised in past years.

@WinnersneverQuit: yeah I saw his book. Honestly this routine seems more something he whacked his name on for some dosh with MusclePharm.

Leg day
Bb squat
SLDL
Good mornings
Alt lunges
Ham curls ss leg ext
Glut ham raise
Calf raise as seated calf raise
Rope ab curls

...FML
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The Dark
Knight
eknight private msg quote post Address this user
Yeah, 13.5 is the cutoff for "norm" value, but as a guy you're not losing blood monthly, and too much iron can constipated the shit out of you (pun intended). I'd consider trying to eat better before supplementing, but that's just me. -3X
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amar654 private msg quote post Address this user
If you read his book you will see the workouts are different. Its still 6x a week but you hit each bodypart 3x a week. you train the whole body in two days, and it has EXTREME volume. Its a 2x a day split, the way he trained.

IMO any workout at bb.com is just a way for the companies to get more cash. The only workout I like is HRT: Hell raiser training.
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swollenscott private msg quote post Address this user
@eknight: yeah that's been happening plus everything going darker. Yay for bowel movements. Will be doing some bloods later down the track so may swap across to whole foods and see how tht stacks up.

@amar654: yeah I was going through his book the other night. It's a great bit of motivation. And I agree on the bodybuilding.com programming judgement. I might have a look at hell raiser program. I missed that one. I'm thinking of going back to a progressive strength program after.

Today was chest and back and was done as:
Pull-up SS bb flat press
BB Row SS low incline db press
Db flye SS db pullovers
Bent over 2 db row
Hanging leg raises
Face pulls
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swollenscott private msg quote post Address this user
Shoulder arms day

I changed it a little so I could get through it faster as bicep and tricep supersets.

Arnold press
Military press SS front raise
Reverse db flye SS Db upright row
CGBP SS db curl
Db oh ext SS incline db curl
Reverse grip push down SS concurl
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swollenscott private msg quote post Address this user
legs day
86.6kg=waking weight

Since traveling on the airplane home I've had right sacroiliac irritation. I managed to get through leg day 1 but since then I've been in struggletown. As a result I have adjusted today to avoid aggravating factors. Oddly enough some single leg work actually felt better than squats and deadlifts (probably due to execution being more upright).

Single leg press
Bulgarian split squat
leg ext SS lying leg curl
seated leg curl
Standing calf raise SS Seated calf raise
Rollouts

Day off tomorrow!!
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swollenscott private msg quote post Address this user
Week 2. Back and chest
Flat press SS pull-ups
Incline press SS bb row
Chest flye as pullovers
Bent over db row as leg raises
Band pull aparts

Performed as reps of 30,8,6,4,2
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swollenscott private msg quote post Address this user
Day 2 Shoulders and Guns

Clean and Press 5x5
DB standing press SS Front DB raise
DB lateral raise SS DB upright row
BB curl SS CGBP
Incline DB curl SS OH DB ext
Concentration curl SS DB Roll to Ext
Incline Crunches 4x15

performed as 30,8,6,4,2 (for isolation did a second set of 4-6 rather than 2)
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swollenscott private msg quote post Address this user
Legs last night
Squat
SLDL
Good mornings
Bb lunges
Leg ext SS ham curl
Calf raise SS seated calf
Woodchops
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swollenscott private msg quote post Address this user
Today

Pull-up SS bb flat press
BB Row SS low incline db press
Db flye SS db pullovers
Bent over 2 db row SS face pulls
Hanging leg raises
TRX core work

Eating like a beast ATM. Always hungry.
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swollenscott private msg quote post Address this user
Shoulders arms

Arnold press
Standing bb press SS front raise
Lateral raise as db upright row
Reverse flyes
CGBP SS bb curl
Oh db ext SS incline db curl
Reverse grip pulldown ss conc curl
Cable crunches

Psoas release with trigger ball and small medicine ball. Also foam roll and ironedge band mobility work.
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swollenscott private msg quote post Address this user

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swollenscott private msg quote post Address this user
Legs

Hack Pulls
Squats
Glut Ham Raises
BB Lunge
Leg ext SS Seated ham curl
Standing calf raise SS calf sled
woodchoppers

Thank god the week is over. Sleep and recover. Bumping up those calories and getting ready for week 3!!
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swollenscott private msg quote post Address this user
Week 3 come at me. Calories up another 100.
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swollenscott private msg quote post Address this user
Reps completes as 30, 5x5

Chest/back
Bb flat press as pull-ups
Incline db press SS bb row
Db flye SS bent over 2 db row
Pullovers SS face pulls (4x10 each)
Hanging leg raises.
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swollenscott private msg quote post Address this user
Shoulders arms
Clean and press 5x5 (PR)

Standing db press 5x5 SS
db front raises 5x10

Db upright row 5x5 SS
db lateral raise 5x10

CGBP 30, 4x5 (PR) SS
Bb curl 30, 4x5

Incline db curl 12,10,8,8 SS
OH single arm ext 15,12x3

Reverse push downs 4x12 SS
Hammer curls 4x10

Reverse flyes 5x10
Rep crunches 5x20
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lolssons private msg quote post Address this user
What does "reps preformed as 30" means? And how do you like the training? Looks rough but fun tbh. And why are you not logging the weight you are lifting?
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swollenscott private msg quote post Address this user
Tonight's session
Squat
SLDL
Good mornings SS lying curls
Bb lunges SS leg extensions
Calf raise SS seated calf raise
Wood choppers
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340630 58 30
destitute