On Monday (10/29/07) i started a 6-8 week bulk using the 20 rep breathing squat routine. My goal is to add about 20lbs of mass to my 6'4 205lb frame. Here is where we are at now.

http://img.photobucket.com/albums/v426/fishtanker/023.jpg

Good luck with your goals. They are practically the same as mine and we're using the same workout. I'm loving it so far.

Monday's workout looked like this:

Flat bench:
Warm up, warm up, 170x12, 170x9
Bent over row:
Warm up, 180x15, 180x14
Breathing squat:
Warm up, warm up, 220x20 (1 breath for the 1st 7, 3 breaths 8-12, 4 breaths 13-18, gulping in air 19 and 20)
Straight arm pullover:
25x20
SLDL:
125x15, 125x15

The breathing squats were killer and i loved them. Can 't weight to add 5lbs on Friday and hit it again. I haven't done SLDL in a while and realized i missed them. They were i nice switch from good mornings.

Here is what the meal plan looks like and i hope to stay within it.

Monday, Wednesday, and Friday:

M1:
2 eggs, 2 whites, 2 slices whole grain toast with all fruit jelly ~640cals

M2:
1/2cup oats, 8oz chicken breast ~380cals

M3:
Homemade chicken soup, salad, 1/4cup pecans ~520cals

M4:
1/2 cups oats w/blueberries, protein shake ~500cals

PWO:
1/2 cups oats w/blueberries, protein shake ~500cals

M5:
Dinner of lean protein, complex carb, and vegtable ~600-700cals

Total cals ~3200

Sometimes i'll a 6th meal before bed and i could either be Muscle milk or Oats, protein powder, and nuts.
Tuesday, Thrusday, Saturday, and Sunday are similiar meal plans without the PWO shake.

The cals seem a bit low to me initially so we'll see how i respond and go from there. I'm usually sort of lax on the nutririon aspect and as long as i get protein in each meal i'm happy.

Good luck with your goals. They are practically the same as mine and we're using the same workout. I'm loving it so far.

Yeah we are very similiar. How are you at putting on lean mass? I have no problem buring off fat but putting on quality muscle (not carb bloat, and water gain) is a whole different story.

Yeah we are very similiar. How are you at putting on lean mass? I have no problem buring off fat but putting on quality muscle (not carb bloat, and water gain) is a whole different story.

Visually it is slow going but the scales are showing the progress. I've got a thread in the Media Gallery that shows me with a 14 pound gain and you can't tell the difference. I'm just hoping they will be a difference once I've cut the fat which, likewise, seems to be quite easy.

Those cals do look a little low. I've been getting through about 3600-4000 that last few weeks and the weight is going on with minimal fat gains. You have considerably more lean mass than I have as well.

Monday's workout looked like this:

Flat bench:
Warm up, warm up, 170x12, 170x9
Bent over row:
Warm up, 180x15, 180x14
Breathing squat:
Warm up, warm up, 220x20 (1 breath for the 1st 7, 3 breaths 8-12, 4 breaths 13-18, gulping in air 19 and 20)

Most 20 rep squat programs I have seen puts the squats first, usually with a set of pullovers first, in order to reap the benefit of all growth hormones when performing the other excercises.

How come you do much/most of your upperbody work before this (supposed) hormone release?

regards,
'chef

Most 20 rep squat programs I have seen puts the squats first, usually with a set of pullovers first, in order to reap the benefit of all growth hormones when performing the other excercises.

How come you do much/most of your upperbody work before this (supposed) hormone release?

regards,
'chef

I've seen that as well. I was going off what Mastover had suggested in another thread and i rather do the upper work before the 20rep squats since i'm pretty drained (energy wise) after them.
I've only seen the pullovers after the squats in order to further expand the lungs and pull in more oxygen after the squats. :confused:

Wow, there's a lot of traffic in this forum. My thread was almost on the second page! :lol:

Here was tonights workout.

BB Military press:
Warm up, 115x10, 115x10
Semi-supinated chins:
Bodyweight x 13, Bodyweight x 6
Dips:
Bodyweight x 18
BB curl:
Warm up, 75x10, 75x10

It was a good workout. I've been doing the military press, chins, and dips in my last split but haven't done direct bi work in months. I went a little light on the curls since the last time i did them i had some pain on the pinky side of the forearm. No pain tonight. :)

Finished the first week yesterday. Here was the workout:

Flat bench:
Warm up, warm up, 175x12, 175x9
Bent over row:
Warm up, 185x15, 185x12
Breathing squat:
Warm up, warm up, 225x20 (1 breath for the 1st 7, 3 breaths 8-12, 4 breaths 13-18, gulping in air 19 and 20)
Straight arm pullover:
30x20
SLDL:
135x15, 135x15

Added 5lbs to each of the exercises, added 10lbs to the SLDL's and was able to meet all my reps. Nutrition wise i hit my protein and fat numbers...i killed te carb number ;). I'm up about 2lbs in bodyweight.
I workout out early on Friday since i had the day off from work. I noticed that i wasn't able to go as low as i wanted on the squats, i was about 3-4 inches short. I think it had to do with flexibility since it was early in the morning. Next time i'll do some stretching beforehand. Overall it was a good week.

Started week 2 yesterday, i was looking foward to the workout.

Weight: 207.5lbs (2.5lbs up from last week)

Flat bench:
Warm up, warm up, 180x12, 180x9
Bent over row:
Warm up, 190x15, 190x11
Breathing squat:
Warm up, warm up, 230x20
Straight arm pullover:
30x20
SLDL:
140x15, 140x15

No flexibility issues with the squats, i was able to go to my usual depth with no problems. I seem to be using a little body english on the last few reps of the BB bent over rows....they turn into a Yates row at that point. I'm not to concerned about it since it is a large compound movement. I kept the pullovers at last Friday's weight and will increase it every Friday instead of each workout.

Fish, judging by your pic up top, you've got a very good physique. I wouldn't be surprised at all to see you put muscle on while losing fat at the same time. This will depend on your dedication. Great start so far. :tu:

Wednesday:

BB Military press:
Warm up, 125x10, 125x7
Semi-supinated chins:
Bodyweight x 13, Bodyweight x 8
Dips:
Bodyweight x 19
BB curl:
Warm up, 80x10, 80x10

Good workout yesterday. I increased weight on the Military press and curls and increased total reps on the chins and dips. I was a little disappointed that i only increased 1 total rep on the dips but what can you do....just push harder next week. :D


Fish, judging by your pic up top, you've got a very good physique. I wouldn't be surprised at all to see you put muscle on while losing fat at the same time. This will depend on your dedication. Great start so far


Thanks Mastover, burning fat has never been a problem for me but putting on muscle seems to be slow going. For example today i weighed 2lbs less than i did on Tuesday. :mad:

Feeling a little under the weather today. I took some Advil cold and sinus so hopefully i'll be close to %100 by lifting time. Increasing weights today so i can't afford to slack off! :bb:

Friday:

Flat bench:
Warm up, warm up, 185x12, 185x8
Bent over row:
Warm up, 195x15, 195x12
Breathing squat:
Warm up, warm up, 235x20
Straight arm pullover:
35x20
SLDL:
150x15, 150x15


I can't tell if it was the Advil cold and sinus (i took another after lunch) or if the volume was to low. My legs just don't feel as fatigued as they normally do after the squats. Increased weight on all excercises. Getting close to breaking 200 on the bench and rows! :)

Well I'm an idiot. Somehow i went off Mondays numbers for today workout and went 5lbs up from there. That sounded familiar, since it was Friday's workout! :rolleyes:
So basically today was a repeat of Friday:

Flat bench:
Warm up, warm up, 185x12, 185x7
Bent over row:
Warm up, 195x15, 195x13
Breathing squat:
Warm up, warm up, 235x20
Straight arm pullover:
35x20
SLDL:
145x15, 145x15

I increased volume on the rows and the squats were easier today. Since i went up 10lbs on the SLDL's on Friday i actually decreased the weight today, by 5lbs. Not a total loss overall...but close. :lol:

I like the program.

Don't worry too much about upper work first or second on the basis of growth hormone; most of that exercise response is slow enough that you will get it no matter which you do first.

I like the program.

Don't worry too much about upper work first or second on the basis of growth hormone; most of that exercise response is slow enough that you will get it no matter which you do first.

That was my thinking as well. I really am enjoying the program so far. These 5lb increases per workout really add up. its funny becasue over the summer i was stuck at ~165 on the bench press and couldn't seem to increase it. Now i'm up to 185 and should hit 200 by next week. :tu:

Tuesday:

Weight 211lbs (3.5 lbs increase from last week).
Big jump in weight today but that is due to some poor food choices on Sunday and Monday. Albeit half of that 4lb increase, from last week, is water and i probably will weigh about 208 or so tommorrow.

Wednesday:

BB Military press:
Warm up, 130x9, 130x5
Semi-supinated chins:
Bodyweight x 14, Bodyweight x 8
Dips:
Bodyweight x 21
BB curl:
Warm up, 85x10, 85x10

I wasn't able to get the 10reps on the 1st set of Military press so i'll have to try that weight again next week. I might actually drop the weight down a bit since i think i'm arching my back too much during the lift. Maybe i can get a video and see for myself. Increased total volume on chins and dips which is good since my bodyweight was higher than last week.
My waist size is definitely increasing since my pants are a bit tighter but i also noticed that my shirts are tighter in the chest and shoulder area:tucool:. If i didn't cave so easily on the late night carb cravings i'm sure i could increase LBM without noticable fat gains. At this point i think my weight gains are pretty much a 1:1 ratio of muscle to fat.
I think i'm going to run this bulk for 6 weeks, maintain/cut for a week or 2 and then possibly run another 4-6 weeks with this routine again. I haven't completely decided on that yet.

I have just completed the first session and I wanted to ask you what your rests between sets and exercises have been like. Aside from the 3 minutes between bench presses and rows I didn't see anything else mentioned inn Mastover's post.

I have just completed the first session and I wanted to ask you what your rests between sets and exercises have been like. Aside from the 3 minutes between bench presses and rows I didn't see anything else mentioned inn Mastover's post.

I go with 2-3 minutes between excercises and on the ones with sets it usually less than 2 minutes. From what i've read elsewhere rest enough so that you feel recovered enough to complete another set.

How'd you like the workout?

I go with 2-3 minutes between excercises and on the ones with sets it usually less than 2 minutes. From what i've read elsewhere rest enough so that you feel recovered enough to complete another set.

How'd you like the workout?

Thanks, that's pretty much what I've been doing; 3 minutes on compound lifts and 1-2 minutes on isolation like curls, pullovers and military presses. I did the squats on Tuesday and I'm still sore, especially the hams. It could be the SLDLs. I haven't done those in awhile.

Friday: 3rd week done

Flat bench:
Warm up, warm up, 190x11, 190x5
Bent over row:
Warm up, 200x15, 200x12
Breathing squat:
Warm up, warm up, 240x20
Straight arm pullover:
40x20
SLDL:
155x15, 155x15

Starting to hit a sticking point with the 5lb increases. Wasn't able to hit the 12 reps on the bench press (wasn't able to get the 10 reps on the military presses on Wednesday) so i'll have to retry on Monday. Hit 200 on the rows, which i was happy about. Increased the squats and SLDL by 10lbs and was able to complete the sets.
Friday's diet was %100 spot on but unfortunetly i dropped weight. Today i'm 208.5 lbs...not to happy about that. I think this is related to the slowing of the weight increases on the bar. :confused:

Monday: week 4

Flat bench:
Warm up, warm up, 190x11, 190x7
Bent over row:
Warm up, 205x15, 205x12
Breathing squat:
Warm up, warm up, 250x20
Straight arm pullover:
40x20
SLDL:
165x15, 165x15

Still having a problem hitting that 12th rep on the bench press. I was able to get one more rep on the second set but i'll still have to try again on Friday with the same weight. :(
Increased on the rows, SLDL, and squats. The squats felt really good today!
I might switch the bent-over BB rows with bent over long bar rows. I seem to cheat with the bent over BB rows a bit more than i'd like.

Monday: week 4

Flat bench:
Warm up, warm up, 190x11, 190x7
Bent over row:
Warm up, 205x15, 205x12
Breathing squat:
Warm up, warm up, 250x20
Straight arm pullover:
40x20
SLDL:
165x15, 165x15

Still having a problem hitting that 12th rep on the bench press. I was able to get one more rep on the second set but i'll still have to try again on Friday with the same weight. :(
Increased on the rows, SLDL, and squats. The squats felt really good today!
I might switch the bent-over BB rows with bent over long bar rows. I seem to cheat with the bent over BB rows a bit more than i'd like.Nice progress on the squats mate. :)

Hey fish, I agree with my esteemed friend, Foley. :tucool:

You take that 20 rep squat to 315 lbs. and I guarantee you will morph into another type of physique entirely. :tu:

Nice progress on the squats mate. :)


Thanks Foley.


You take that 20 rep squat to 315 lbs. and I guarantee you will morph into another type of physique entirely


300+ is a goal of mine for the squats. I don't think i'll be able to hit it this round but when i most likely run this routine again after the new year 300 will be firmly in my sights.

This morning i weighed 209.5. I think the eggs and oats before bed are finally kicking in. :)

Hey fish, I agree with my esteemed friend, Foley. :tucool:

You take that 20 rep squat to 315 lbs. and I guarantee you will morph into another type of physique entirely. :tu:

Yeah 20x250# is starting to be pretty noticable. 20x315# is another deal entirely. I only did that once, and I tend to like long squat sets.

Wednesday:

BB Military press:
Warm up, 130x9, 130x6
Semi-supinated chins:
Bodyweight x 15, Bodyweight x 9
Dips:
Bodyweight x 22, Bodyweight x 10
BB curl:
Warm up, 90x10, 90x10

Felt particularly strong this morning. I keot the weight the same as last week for the Military press and focused more on form. I was quite pleased that i was able to exceed total reps from last week in better form. I had no low back strain this time and made sure i didn't arch my back to much. Added a rep to both sets of chins even at a higher bodyweight and added another rep to the dips and threw in another set for the hell of it. The curls were well......curls. I don't really like doing direct bicep work since arm size isn't that important to me. All and all i very good workout. :tu:

Unfortunetly i wasn't able to get my workout in on Friday, the inlaws were in town and they wanted to go to dinner. So instead of doing it today and risking not being rested enough to do it again on Monday i dedcided to add 10lbs to the weights Monday and make sure to get plenty of rest this weekend.

Monday: Week 5

Flat bench:
Warm up, warm up, 195x10, 195x7
Long bar row:
Warm up, 210x15, 210x15
Breathing squat:
Warm up, warm up, 260x23
Straight arm pullover:
45x20
SLDL:
175x15, 175x15

Since i missed Friday's workout i really challenged myself today and had a really intense workout. Even though i didn't hit the 12 reps last week on the bench press i still added 5lbs and went for it. I only hit 10 in the 1st set but was able to hit 7 again on the second set so i felt good about that. I'll keep this weight until i hit 12. Switched BB bent over rows with Long bar rows and was able to get both sets of 15 with the 5lb increase. I'll think i'll keep the LBR's for the remainder of this 8 week routine. I added 10lbs to the squat since these have been going real well for me. The second warm up set of 195 felt strangely light today and when i went for the working set of 260 i banged out 23 reps instead of the usual 20. Getting into a nice grove with these squats. Sucessfully added 10lbs to the SLDL as well. Probably the best workout i've had this past 5 weeks. :D

Today's weight: 213lbs

I have some decent DOMS in the glutes, quads, and hammies. My arms and back feel a bit stiff as well. The higher intensity really had a good effect on me, I slept like a brick last night. :sleep:

BB Military press:
Warm up, 130x10, 130x7
Semi-supinated chins:
Bodyweight x 15, Bodyweight x 10
Dips:
Bodyweight x 23, Bodyweight x 11
BB curl:
Warm up, 95x10, 95x10

Hit the 10 reps on the military press so its +5lbs on that one next week. Added reps to the pull ups and dips as well as sucessfully added 5 lbs to the BB curls. Plugging away quite nicely, IMO.

Feeling really good this morning. I think i'm going to go with a 10lb increase on the squats today, instead of the 5lb, since going from 260 to 265 isn't much percentage wise. As well if i can maintain a 10lb increase every workout i would be able to hit 300lbs by the end of this routine. For me, that would be something. :tu:

great progress fishtanker! i did this work out per mastover's suggestion and man, i went up in weight pretty nicely. it looks like you'll be benching your body weight in no time, and squatting 1.5x it soon as well! that's fantastic progress, glad to see that you're sticking to the program. i never tried to do more than 20 breathing squats at a time myself, so i have to give you some props for doing 23, it's not easy. I'll be checking in to see how you make out towards the end of this, but you already have some nice gains!

great progress fishtanker! i did this work out per mastover's suggestion and man, i went up in weight pretty nicely. it looks like you'll be benching your body weight in no time, and squatting 1.5x it soon as well! that's fantastic progress, glad to see that you're sticking to the program. i never tried to do more than 20 breathing squats at a time myself, so i have to give you some props for doing 23, it's not easy. I'll be checking in to see how you make out towards the end of this, but you already have some nice gains!


Thanks rise, i've been happy with the gains as well. My weight has only increased by ~6lbs (%3) but my strenght gains , on squats alone, have increased by %15 (%19 after tonight). Not that the correlation means anything really but just something i've observed.

I think this pic is fitting for this journal: :D

http://img.photobucket.com/albums/v426/fishtanker/l_b3a94ff914607a5becdac67d69597868.jpg

Friday:

Flat bench:
Warm up, warm up, 195x12, 195x7
Long bar row:
Warm up, 215x15, 215x15
Breathing squat:
Warm up, warm up, 270x21
Straight arm pullover:
45x20
SLDL:
185x15, 185x15

:)

Hit my goals for today's workout. For the 1st time i felt a bit lightheaded around rep 18 on the squats so i did what any abnormal JSF'er would do....pushed to 21. :p

Monday: Week 6

Flat bench:
Warm up, warm up, 200x8, 200x8
Long bar row:
Warm up, 220x15, 220x15
Breathing squat:
Warm up, warm up, 275x20
Straight arm pullover:
45x20
SLDL:
190x15, 190x15

Rough workout yesterday. Poor nutrition, combined with a few glasses of wine on Sunday really affected my strength. I worked out in the morning yesterday which is always a struggle for me. My first working set of bench press was tough but i seemed to get back into in on the second set. The LBR's were fine but the squats were more difficult than usual since i wasn't properly stretched out. My depth was a an inch or 2 shorter than usual. Overall not my best day but i'm going to press on and put a real good one in on Friday.

I noticed that you are already at week six. How long will you continue to do this routine for? You really ramped up the weight from where you started just a few weeks ago.

I noticed that you are already at week six. How long will you continue to do this routine for? You really ramped up the weight from where you started just a few weeks ago.

I'm not sure if i'm going to stop at 6 weeks or 8 weeks. I want to run this routine again after the new year so if i plan on that i'll take a week off after this 6th week, maintain through Christmas and then start it up again after that. How's the routine treating you?

Here's a comparison from week one to last week (end of week 5).

I'm ~205 in the 1st pic and ~211 in the second.
http://img.photobucket.com/albums/v426/fishtanker/023-1.jpghttp://img.photobucket.com/albums/v426/fishtanker/1.jpg

I did gain some fat but i also seem to be wider in the second pic. :confused:

I'm not sure if i'm going to stop at 6 weeks or 8 weeks. I want to run this routine again after the new year so if i plan on that i'll take a week off after this 6th week, maintain through Christmas and then start it up again after that. How's the routine treating you?

I was on week 4 and somehow I injured my right forearm. It has been difficult to continue with the program because of the added strain I put on my forearm with most of the upper body exercises. I've had to switch gears and now I'm doing mostly leg and cardio until it heals. I did like the 20 rep breathing squats in a purely evil way. :evil:

Weight today is 213lbs.

I %99 sure that i'm going to take a week off after this week. Either maintain or do a mini-cut through New Years and then start this up again for another six weeks.
After looking at the comparision pics i'm not happy with my LBM increase (or lack there of) over the past 6 weeks. I seem to have put on fat more than anything else which is confusing to me since i've increased my strength quite a bit in that time frame. An 8lb increase in bodyweight over 6weeks time would seem to indicate that it should mostly be LBM but it simply doesn't appear that way. :confused:

I was on week 4 and somehow I injured my right forearm. It has been difficult to continue with the program because of the added strain I put on my forearm with most of the upper body exercises. I've had to switch gears and now I'm doing mostly leg and cardio until it heals. I did like the 20 rep breathing squats in a purely evil way. :evil:

I read the last few pages of you journal and saw that you injured yourself. Forearm pain is never fun since almost every lift involves it somehow.

At least you can still do the squats! ;)

Fish you've gained some thickness and muscle for sure. To truly gauge your LBM, a bodyfat measurement should've been taken along with measurements beforehand. Then again afterwards.

This type of routine usually amplifies the effects of the routines that follow it. Metabolically, a lot of positive things have been going on. A more conventional bodybuilding routine will find your strength levels at a higher level. Further, your 6-10 rep squat weight will also be stronger.
That alone, will tie everything else you do in the gym, together. :tucool:

Fish you've gained some thickness and muscle for sure. To truly gauge your LBM, a bodyfat measurement should've been taken along with measurements beforehand. Then again afterwards.

This type of routine usually amplifies the effects of the routines that follow it. Metabolically, a lot of positive things have been going on. A more conventional bodybuilding routine will find your strength levels at a higher level. Further, your 6-10 rep squat weight will also be stronger.
That alone, will tie everything else you do in the gym, together. :tucool:

he speaks the truth. i was squatting max 6-10 at 165 before the program, did the breathing squats program to 185, and since the program i now rep 205, 10x (i think i can do more too). it's a great base strength builder, IMO.

Weight today is 213lbs.

I %99 sure that i'm going to take a week off after this week. Either maintain or do a mini-cut through New Years and then start this up again for another six weeks.
After looking at the comparision pics i'm not happy with my LBM increase (or lack there of) over the past 6 weeks. I seem to have put on fat more than anything else which is confusing to me since i've increased my strength quite a bit in that time frame. An 8lb increase in bodyweight over 6weeks time would seem to indicate that it should mostly be LBM but it simply doesn't appear that way. :confused:


It's very hard to put on a pound of muscle a week naturally. I wouldn't think much of anything would add 8 lbs of muscle in 6 weeks unless you are completely untrained, and even then it wouldn't be common result.

Mastover may be able to speak to this a bit more (or correct me).

So with the strength gains, I think you've done good work. :nod:

EDIT: Zen caught my mental typo.

This type of routine usually amplifies the effects of the routines that follow it.

I think it also can amplify routines that you do along with it - in my case I stick with the pretty high volume leg work but have a more normal upper body workout in my split. So the metabolic hammering of legs and back seems to make the upper body work easier to do and more productive. I figure the big dose of exercise body chemistry on the leg and back day leaks over into the rest of the body.

It's very hard to put on a pound of fat a week naturally.

I agree. Unless you are confined to bed rest and eat a bulking diet. On a breathing squat program, it's just not really an option to add a ton of fat.

Thanks for the replies guys. I was probably being a little overly critical of myself. I'm very pleased with the strength gains and the overall weight gain, so much that i'm going to do this again starting January 7th. I'm right now trying to figure out what type of routinje to follow for the 3 weeks in between. Possibly some lower rep stuff to keep the strength gains up.

I agree. Unless you are confined to bed rest and eat a bulking diet. On a breathing squat program, it's just not really an option to add a ton of fat.

:bang:

That's a screw up on my part. But I think putting on a lb of muscle a week is equally as hard for most of us :D

Wednesday:

BB Military press:
Warm up, 135x8, 130x6
Semi-supinated chins:
Bodyweight x 14, Bodyweight x 10
Dips:
Bodyweight x 23, Bodyweight x 13
BB curl:
Warm up, 100x10, 100x10

I think i've been figthing a stomach bug this week. I haven't felt "right" since Monday, stomach issues, low strength in the gym, and not all that hungry. I feel much better today but yesterday's workout showed that something was amiss.
5lb increase in the military press was difficult. Lost one total rep on the chins. However i did increase total reps on the dips and sucessfully added 5lbs to the curls. Friday is the last day of this routine so i'm going to give it my all!

Friday:

Flat bench:
Warm up, warm up, 200x10, 200x6
Long bar row:
Warm up, 225x15, 225x15
Breathing squat:
Warm up, warm up, 280x22
Straight arm pullover:
45x20
SLDL:
195x15, 195x15

Finished up the 6th week today. Overall i was pleased with the results of this routine. Here are the numbers from week 1 compared to week 6.

Bodyweight went from 205lbs to 213lbs.

Flat BB bench press 170lbs to 200lbs
BB row 180lbs to 205lbs, Long bar row 210lbs to 225lbs
Squat 220lbs to 280lbs
DB Pullover 25lbs to 45lbs
SLDL 125lbs to 195lbs
BB military press 120lbs to 135lbs
Pullups BW (205lbs) x 13 to BW (213lbs) x 14
Dips BW (205lbs) x 18 to BW (213lbs) x 23
BB curl 75lbs to 100lbs

Increased load on every excercise with minimal gain in weight. I would recommend this plan to anyone who wants to make big gains on the big lifts. Proper eating and rest is a must otherwise you will crash and burn.
I'm going to go on a maintance/mini cut for the next 4 weeks and then start another 6 week bulk using this routine after New Years. This was a great routine Mastover and i'm glad you posted it. I never would have found it otherwise. :)

Found some old pics to show that changes over the past year.

This one 12/30/06
http://img.photobucket.com/albums/v426/fishtanker/December30th-1.jpg
This one is from 09/22/07
http://img.photobucket.com/albums/v426/fishtanker/016.jpg
This one is from last week 12/1/07
http://img.photobucket.com/albums/v426/fishtanker/1.jpg

I more progress over the past 2 1/2 months than i did from 12/06 through 09/07. I should have been bulking from the beginning!

Wow, you did very good! You totally transformed your physique! :tu:

Keep updating us on your progress!

Dude, awesome progress. Hats off to you.

That's excellent progression with your squats.
I have an idle question:-

Did you find the 5 pound increases harder at the beginning or towards the end? I've 2 conflicting thoughts, and am interested in your experiences. The initial steps are just a little above your start weight, so should be easier, but the last steps are smaller and smaller percentage increases, so should be easier. Which was it for you?

Andrew.

That's excellent progression with your squats.
I have an idle question:-

Did you find the 5 pound increases harder at the beginning or towards the end? I've 2 conflicting thoughts, and am interested in your experiences. The initial steps are just a little above your start weight, so should be easier, but the last steps are smaller and smaller percentage increases, so should be easier. Which was it for you?

Andrew.

The squats were hard every time and since it was such a short routine i didn't notice much of a difference week to week.....it always hurt :p


Thanks for the replies. I'm going to give this routine another go in a month or so. I want to get settled in with the Anabolic Diet first before i start screwing with carb amounts.....something i definitely need with this routine.

Breathing squat:
Warm up, warm up, 280x22


Yeah baby. The real thing. :tucool: