In Search Of The Holy Grail Of Supplements: Marco's Settin It Of With BLUEPRINT

[marcodeniro]

I won a testosterone Kit by Optimale/Dr. Cohen
My results were
[b]Estradiol-Saliva 2.2 ~~normal range 0.8-1.5mg/dl
Testosterone-Saliva 178.7~~normal range 75-120 mg/dl
Dht-Saliva 29.7~~normal range 25-40 pg/ml

WTF
excessive HIGH and optimal
Looks like I need some estrogen blocker anti-aromatase or something. .......will retest in about 2 months

[DedicatedToLift]

Nice workout! Looks like you are going in the gym, kicking ass and taking names

[chasinSKURT]

Awesome detail on your last update!

[donoh]

Awesome work Marco

[RB12]

great info man, thanks for the detail

[marcodeniro]

Serious update and review tommorow guys. I have tueday workout am, wenesday a.m , thursday a.m. and going to do a P.m. workout. I am loving Blueprint so much I am buying another two bottles and going another 40 days. Hopefully I will get some hardcore workouts going. Work has been consuming so much of my time. Had a hella good workout this morning . I have to figure out how to get around the sleep factor~every time I relax after work I find myself crashing and missing my P.M workout

[kingvic]

i'm waiting for that one Big guy lol . Keep your head up bro

[accelerative]

Serious update and review tommorow guys. I have tueday workout am, wenesday a.m , thursday a.m. and going to do a P.m. workout. I am loving Blueprint so much I am buying another two bottles and going another 40 days. Hopefully I will get some hardcore workouts going. Work has been consuming so much of my time. Had a hella good workout this morning . I have to figure out how to get around the sleep factor~every time I relax after work I find myself crashing and missing my P.M workout

Nice, looks like this supp is working out well for you. Good j ob on your log as well!

[Blitz n destroy]

Weird on the Kit results. I've got one sitting next to me...I think I'll send it out Monday. Im interested to see what comes back

[marcodeniro]

Weird on the Kit results. I've got one sitting next to me...I think I'll send it out Monday. Im interested to see what comes back

Please do . Let me know results if u dont mind sharing. I want to know before I go make Dr. appointmentr for hormone tst as I do not have insurance and will be quite xspensive for me, or spend money on estrogen blockers

[marcodeniro]

THE WARMUP

15 min of LISS Cardio

Pull Press
3x10@95lbs
HAMMER SHOULDER PRESS
10@80LBS
10@95LBS
10@90LBS
5@90LBS
HAMMER PRESS DECLINE~superset~DECLINE BENCH
10@96LBS~~~~~~~~~6@135LBS
8@105LBS~~~~~~~~~6@145LBS
HAMMER PRESS INCLINE~superset~INCLINE BENCH
10@80LBS~~~~~SS~~~~~10@142.8LBS
10@90LBS~~~~~SS~~~~~10@172LBS
10@120LBS~~~~~SS~~~~~8@172LBS
STRIVE 1,2,3 SHOULDER PRESS
SETTING 1~~~~~SETTING 2~~~~~SETTING 3
12@50 LBS~~~~12@50 LB~~~~~12@50LBS
12@70 LBS~~~~12@70LBS~~~~~8@70LBS
6@90LB~~~~~4@90LBS~~~~~3@90LBS
DURATION
1.50[/COLOR]
MAX HR:145 AVG HR:119 CALORIES BURNED 1134 55% FAT
SPECIAL NOTES/COMMENTS
Heartrate still seems to be lower doing cardio

[marcodeniro]

Wenesday morning I feel no soreness from Monday's leg workout so I decide to do it again. I once again pulled a past workout out of my journal to duplicate.

Warmup
15 min Of MISS cardio on arctrainer 10 incline 100 resistance

FRONT SQUATS~Squat cage~
10@95lbs
8@115lbs
3@135lbs
5@135lbs
5@145lbs ~new~
I think I could do a lot more weight if I could maintain my hold on bar

SQUATS past parallel~smith machine~
8@135lbs
10@165lbs
3@200lbs
10@200lbs
5@250lbsl
2@250lbs
5@250lbs
5@300lbs
although not a PR its been a long time since I squatted this much to parallel.

V-SQUATS
10@304lbs ~~250lbs of plate and 54lbs carridge weight
10@374lbs
10@424lbs
10@474lbs

Precor LEG PRESS 601
10@555lbs
10@605lbs
10@655lbs

ANGLED SEATED CALF~~superset~~STANDING CALF RAISES
25@220lbs ~~ 20@210lbs
25@180lbs ~~ 15@210lbs
18@180lbs ~~ 20@210lbs
20@180lbs ~~ 20@210lbs
DURATION
2 hrs
MaX hR:161 AVG HR:119 CALORIES BURNED: 1196 55%

[marcodeniro]

Still no soreness Going to hit it hard today
Cant find the card I logged my am workout on will find and list tommorow and list Pm chest workout and 21 day review, By the way thursday workout rocked am & pm I am finally sore a lil
I did pull presses. bb rows, underhand bb rows ,deadlifts to shrugs for a.m and Pm I did chest flat incline and decline just a quick preview

[WIULifter]

your legs have gotten much stronger Marco

[donoh]

Holy updates!

[marcodeniro]

Pull Press
~my version of clean and press ~
2x10@95lbs
3 attempts @ 145 Miserable fail ,fail and fail
1@135lbs
3@135lbs
6@135lbs
1@145lbs
2@145lbs
2 attempts @155 could not get it cleaned

Barbell rows
10@95lbs
8@145lbs
7@135 lbs

Underhand Wide Grip BB rows
7 @135lbs
8 @135 lbs
6 @145lbs
5 @155lbs

Deadlifts to BB shrug
10@185lbs
10@225lbs
2x5@275lbs
Fail @325

Duration
2.0 hours Calories burned 1443 @50% f Max Hr 175 avg 116

[WIULifter]

hey marco, what do you use to tell you how much calories you have burned....etc?

[marcodeniro]

CHEST

WARMUP

10 MISS Cardio
Arc-trainer 100 incline 20 resistance
PEC-DEC[/size]
6@135lbs
12@105lbs

Flat Bench
10@115lbs
5@165lbs
3@185lbs
4@205lbs

INCLINE
5@135lbs
5@155llbs
had a spotter unsure how many were owned as I think he was a newbie spotter
185 FAIL
8@135lbs
1@145lbs
~owned~

DECLINE
6@135lbs
7@145lbs
1@155lbs
2 rep utterly fail
~holding weight up thinking about letting one end down so weight would slide off bar and I could lift bar off me then A good Bro step in and helped me out. I always have a watchful eye out as I lift for such occasions. Just did not think it would happen to me. lol
After this inccident I called it a night
DURATION
1:18 605 calories 55%f Max Hr 152 Avg Hr 112

[marcodeniro]

hey marco, what do you use to tell you how much calories you have burned....etc?

I have a Polar Heart rate monitor unit . Keeps track of calories burned my monitoring heartrate. It fits across heart with a strap unit and relays info to watch. Tracks workouts and a bunch of other useful tidbits.

[marcodeniro]

So after all Thursday workout I felt sore all over ~very nice~ it wasn't an intense soreness either really mild I had an excellent workout soreness. No workouts over weekend, and no A.M workout for Monday. However there will be a P.M. workout and review posted later.

I do apologize for late logging. I am extremely busy with work.

[WIULifter]

I have a Polar Heart rate monitor unit . Keeps track of calories burned my monitoring heartrate. It fits across heart with a strap unit and relays info to watch. Tracks workouts and a bunch of other useful tidbits.

hmm, might have to look into one of these, sounds interesting.

does it get in they way when you bench and stuff?

[marcodeniro]

No its a comfortable strap. They are really useful I really love using mine. I able to guage my cardio sessions on supplements vs other supp vs no supps

[WIULifter]

would you recommend a certain one>?

[marcodeniro]

I have a polar f6 . which has a diary of workouts stored. The f11 looks pretty good `a lot of advanced features but the price is increased also. At least a Polar F6 is my reccomendation. Look on ebay for deals.

[WIULifter]

thanks marco

[marcodeniro]

3rd WEEK REVIEW

21 days on Blueprint

Strength Increasing. I have had strength increase in my benches and squats. However decreases in my pull push or clean and presses. Deadlifts are slightly down. I will try to bring them up this week.

Body Comp My weight is 215 @23 %. Getting more defined. Diet still sloppy

Sleep 10/10 - Sleep is great!

Recovery 10/10 - Excellent. Very mild DOMS felt this week and that was after working muscle group twice and hittin it hard

Vascularity N/A

Muscle Hardness 10/10 -No change from last week.

Pain N/A -

Mood N/A -

Libido N/A -

[marcodeniro]

WARMUP

20 min of MISS Cardio on Cybex arc-trainer
10 incline 30 resistance for 5 minutes 60 for 5minutes and 100 for 10 minutes

Leg extensions 20 lbs on bad knee I couldn't do 10 lbs in December
1 minute =50 reps @50 lbs
LEGS
Squat Rack
10@135lbs
10@180lbs
7@205lbs
7@205lbs
5@225lbs
3@255lbs
1@305
faiil on second attempt
1@275lbs
fail on 2cd attempt

Leg Press~ Cybex~
3x10@550 lbs

Duration & Calories Burned
2.0 Hours 829 calories 55% Fat Max 154 Avg 104

Special Comments
Its seemes to be I had more in my tank . I wish I had a workout partner today to kind of spot me on the squats. One very big surprising moment , was when I was doing leg extensions. I generally stayed away from these excercises because of dissappointment when lifting with my right knee. The slip and fall tore ligaments in right knee and my strength and muscle tone disappeared . Some is starting to come back after nearly a year. I am going to put leg extensions back in the mix for rehab purposes. As mentioned before I could barely raise the bar with no weight on it , Now I am doing 20 pounds,~not to full extension however~.

[accelerative]

Good results on Blueprint.
Man, that knee is worrisome....But good workout today bro!

[DedicatedToLift]

Nice leg workout! Keep kicking ass in the gym man, don't let anything stop you!

[marcodeniro]

Sorry guys no workout since Monday