project new me.

What kind of food are you eating?

Also, when would you be interested in hitting that 20 rep squat routine?

trying to eat a lot more meat in general, lean hamburger/steak/chicken and of course tuna.

Im not eating terribly clean, like today for one of my meals I ate green beans and potato's, 2 burgers (tomato/mustard/ketchup) whole grain bread and a serving of macaroni and cheese. Im still eating like I was cutting for the most part but a lot more carbs. a few "cheat" things in their, but there not too bad IMO compared to really going at it.

I usually eat a bit more and more carbs on my lifting days.

Im aiming to do the 20 rep after this routine, which should last me probably another 5-6 weeks maybe more but im aiming for 5-6. Trying to lay it out for progress through those 5-6 weeks and then deload before I start it. So some time in early-mid august is when I will be giving this a go.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Okay cool. I think I may give DC a go for 6 weeks and then to 20 rep program.

My biggest problem with bulking is cutting out ice cream. I love love love love ice cream.

I will keep updated in your log to see when you start though, I wanna run this along side with you, and hopefully a third party will get on board.

Ice cream is not that bad as people think as long as you keep portions and the right kind of ice cream.

bulking now there have been a few nights where I eat All natural vanilla ice cream. like 140 cals a serving, 14 carbs. Sat fat is high, but still not too bad.

its when you get into the tripple moch double latte fudge brownie ice cream stuff thats killer, 300+ cals a serving with 30+ carbs

I would of course cut it out while cutting, but bulking its really not that bad with the right choices if you get a sweet tooth.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

N$ your and my upper body movements are pretty similar in poundages, with the exception of your overhead press being 10-15lbs higher. Your lower body lifts of course are nearly twice mine.

I'm using your cutting progression as a motivation, you did an excellent job.

Anyway good luck with the 20 rep squat program.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

sadly my upper body has always lagged far behind my lower body and im not really sure why.

genetics?
Long limbs?

maybe I need to try some new things for my upp body like floor presses, or benching with chains, idk...

it gets me down because vanity wise I care the most about my chest/shoulders the most, lol.

You should see similar results if you stick to it, I was very happy with mine. Cardio helped a bunch when combined with the low calorie deficit.

Im just happy im as strong/stronger in most lifts then when I was 230-235. I was flipping through my actual written journal, Im pushing more weight in a lot more categorys then when I was before I started cutting.

The cut did effect strength but now im even stronger (accept intensity bench)

This august will mark my one year of proper lifting and actually keeping record of it. Next january will mark my first year of proper training (lifting and diet)

Even though I didnt get newbie gains, because i have been lifting on and off for several years...I did make some great gains so far this year, and am very pleased with the progress. I cant wait to see myself this time next year with proper training.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

today was ok.

squats 1x5x320
bench 5x5x225
cleans 5x5x160

end of volume phase, will start the 3x3 next week same weight and progress after that.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

I took a pic of myself, I had been suspecting I have put on a few pounds of just fat simply because I havent been very active at all these past 2 weeks (No cardio and 0 sports)

Its noticable, I mean as always your not going to be as "ripped" munchin down carbs. But man...I dont know what the **** happened...

At the very least im glad I caught myself doing it. I stopped doing cardio because my lower back was killing me due to my old running shoes, i finally bought some new ones and have resummed cardio again this week, HIIT on both days as well as Cardio in the morning starting tomorrow.

Im not looking to Dirty bulk so I need to nip this in the but while I can. Im also going to up the activity level a bit, just for more athletic gains. I cant play semi pro ball atm due to work so I need to find other things to do.

I found a great athletic trail that has stations you stop at to do exercises while jogging it. And im going to start playing pick up bball and backyard football again. Along with the HIIT and morning runs.

diets getting cleaned up, this 2 weeks makes me want to vomit. (it wasnt bad...I had 2 slices of pizza the other day...I feel real guilty about now)

But yeah I weighed in at 220, and im going to fix this asap.

As far as lifts go. Deloading 3x3 first week is going well, much needed "break" if you wanna call it that.

Lifts same as last monday wednesday accept for 3x3/1x3

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

lol...so I have a journal? Whats a journal? :P

I dont remember what I did off the top of my head on tuesday (monday)

but todays Thursday (wednesday)

Deadlifts 1x3x375
OH press 3x3x150

Both felt pretty good, OH felt very easy so im pretty happy about that.

assistance exercises:

Lat raises 2x8x25's
Dips 2x15xBW
Pull ups 2x8xBW
Abs 2x10 leg raises, 2x15 weighted decline

15 mins of HIIT, with last one being 14mph instead of 12mph

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

squats 1x3x325 (felt great)
Bench 3x3x230 (pause at chest)
Cleans 3x3x160 (felt great too)

Absx4, dipsx2, pull upsx2, curlsx2

Basketball and HIIT afterwards.

Was hopped up on energy drinks at the gym, I had 3 hours of sleep from leaving work before I had to get back up and go in again. So it was really the only way to do my workout.

i feel like im going to pass out as I type this...but im stuck at work till about 3am...**** me...

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

back to the mon/wed/fri instead of tue/thurs/sat...as if it matters, lol.

squats 3x3x275
Bench 1x3x245
clean 1x3x195

everything felt pretty good.

assistance exercises: absx3, dipsx2, pull upsx1, curlsx2

HIIT back down to 10 mins, but 14 mph every sprint.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

deads 1x3x385
OH press 3x3x160

assistants: Ab'sx4, lat raisesx2, pull ups x2, dumbbell flyesx2

HIIT same as before.

weighed in at 220

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Looks like training's going well for you.
Did you correct the eating you were talking about?

yeah I did, I also added a bit more cardio a few times through out the week as well. Going well ty.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

N$,
   Looking over your journal, are low rep high weight squats and deads the secret to your legs?  Your quads are so impressive!  I'd like to see what I can get mine to do.  Thanks!

haha.

Well I have always had bigger legs genetically. But the squats and deadlifts have really helped get them to where they are atm.

Once you get done with HST, I would suggest trying Madcows intermediate 5x5. I have put on so much muscle from just doing 5x5 strength programs over this past year, technically the first year I have been real serious about training/dieting and its given me great results.

but yeah, I would highly recommend giving it a try. Hypertrophy might not happen to everyone on strength programs, but it really helped me and would recommend at least giving it a go once to see how you respond. But then you have to remember Hypertrophy has more to do with diet then with your program.

im really looking forward to the next year and seeing how I turn out this time next year.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

I see 250 at 11% next year.

You would be a big mother****er. I can't wait to break the magical 200 pound mark.

JMBS, I think it's the illusion of his boxer briefs that make the quads look pro.

lol...shhh dont tell no one

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

3x3x285 squats
1x3x200 P.cleans
1x3x245 bench

felt good.

assistance exercises: Absx4, incline 185x5x2, 2xdips, 2xpull ups

16 mins HIIT 12mph

I started taking beta alanine today...I got that tingly feeling, was a little wierd. felt pretty good in the gym though, I took dans recommended doses. Ill see how it goes.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Give that beta alanine a week or two before you completely judge it.  I feel it makes a difference although takes a bit to get going.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

yeah I am, I read dans post and apparently I took too much at a time. so ill lower the amount and take just 3g a day this week and increase it next week.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Perrynaytor


I see 250 at 11% next year.

You would be a big mother****er. I can't wait to break the magical 200 pound mark.

JMBS, I think it's the illusion of his boxer briefs that make the quads look pro.

Well then where can I get me a pair?  He looks dope in 'em!  ;)

Deadlift 1x3x405
OH press 3x3x165

Assistance: 2xincline flyes, 4x abs, 3xBB rows, 2x lat raises

16 mins HIIT, and some basketball

Here's me as of this morning, weighed in at 220 earlier at the gym. First ever MM pose, ahaha. I dont have any measurements cause I cant find the tape atm. Was able to find a good camera so I figured I take a few pics now before I lose it :P

Attached Image(s)

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

You look very .....:)  

I think I may be getting sick =/ i feel terrible atm.

gym session went pretty good.

squat 1x3x335 (whew, was pretty tough I wasnt feeling great the whole day but I got it)
Bench 3x3x240 pretty easy
Cleans 3x3x175 pretty easy

2x abs, 2xdips, 2x pull ups

Didnt have time for HIIT due to time constraints...but given how bad I feel atm, was probably a good thing.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Maxing this week!

Today was

Bench 285x1
P.cleans 235x1

Squats 3x3x295
assistance: ab'sx2, incline@185x2, curls 50'sx10x2, Tri extensions

Ran the mile in 5:57...felt like I was dieing...I literally imagine thats what every single workout of the 20 rep squat program is going to feel like. I spent about a minute on the floor afterwards because I couldnt move my legs.

Little disappointed with bench, I got 285 pretty easy but jumped all the way up to 300, and just couldnt lock it out. realizing my triceps are holding me back here im going to give a little extra focus to dips/tri iso's/CG bench during my 20 rep squat program as assistance exercises.

Pretty stoked about the 235 clean. The catch was a bit sloppy in my book, my feet got much wider then they should have. I almost got 245, but just couldnt catch it.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Nm0ney34


Maxing this week!

Today was

Bench 285x1
P.cleans 235x1

Squats 3x3x295
assistance: ab'sx2, incline@185x2, curls 50'sx10x2, Tri extensions

Ran the mile in 5:57...felt like I was dieing...I literally imagine thats what every single workout of the 20 rep squat program is going to feel like. I spent about a minute on the floor afterwards because I couldnt move my legs.

Little disappointed with bench, I got 285 pretty easy but jumped all the way up to 300, and just couldnt lock it out. realizing my triceps are holding me back here im going to give a little extra focus to dips/tri iso's/CG bench during my 20 rep squat program as assistance exercises.

Pretty stoked about the 235 clean. The catch was a bit sloppy in my book, my feet got much wider then they should have. I almost got 245, but just couldnt catch it.

****, I cant power clean 235...My 2nd pull needs so much work and I just cant seem to get it down.

Congrats though, thats impressive.  Nice mile time too.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

I like your way of lifting - overall fitness, focusing on the progressive load of compound movements, no bull**** style. Aerobic and anaerobically impressive.

Your lifts are good and you look just plain massive in your pictures, good work.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

ack...

OH press and deadlifts today.

Deadlift was 1x450
OH press was 1x190...

I got 185 pretty easy (previous max) no belt. Jumped up to 200...and I got stuck half way, seems like my triceps are holding me back in more then just bench.

so I failed 200, went for 195...got it up higher stuck for a few seconds but couldnt push it up...

finally down to 190, and got it...

so disappointed, I really wanted to hit 200 in the press. 450 was my goal with deads, so im happy about that.

I didnt run, im pretty wore out and still have to max squat later this week.

im aiming for at least 370 on squat

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

385!

385 on squat, im so ****ing happy right now.

Warmed up. did 335, jumped up and did 370 got it fairly easy. Went for 385 and it took a little while, but damnit I got it up. After I got out of the hole it went slowly for a about 2 seconds, but after that sticking point I got it up and racked it. I dropped down to the ground, felt like I was going to pass out, lol.

Also did 3x3x245 bench today, tri's, and pull ups.

Was a little strapped for time...but I also didnt want to over due it, maxing for squats always takes a lot out of me.

Picking up the running tomorrow, actually playing football. And continue normal cardio next week during deloading. Ill be in the gym monday/wednesday doing 80% 5 rm at 3x5. and then after that, starting the 20 rep squats.

1100 lb club! haha

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"