Dan John's "10 Secrets To Building Mass" program article (http://www.T-Nation.com/training/10-secrets-to-building-mass) really hit home with me as something I can latch onto and keep up with my current schedule of 3x per week.
It's a fantastic program, simple but very challenging, and aside from mass gains, it's also great for strength gains. This program helps keeps me focused and I thought it would be good to post the progress for anyone thinking about trying the program.
Starting Info - 29 yr. old, 5'4", 162lbs, about 10% bf
I take my nutrition and supplementation very seriously and contribute a lot of my gains over the previous year to these incredible supplements from Biotest. I only started training seriously in a gym about a year ago.
Before that, I was a FFB who flubbed around for a while not sure what to do, eventually I found P90X and went through that a few times. While the program certainly has its flaws, it leaned me out and gave me a good foundation of strength. Then, in March of 2013, I decided it was time to get serious and join a gym.
From day 1 of going to the gym, I was taking Indigo, SWF at the time, MAG-10 and eating clean. I started on the Indigo Hypertrophy plan and did all 3 phases, and continued with other programs from various coaches on this site.
Currently, and for the past 8 or 9 months, I'm still using Indigo, Plazma, MAG-10, and eating clean. Here's the usual training day nutrition:
-Breakfast - protein shake and nuts: unsweetened almond milk, ice, 2 scoops MD protein, 1 serving unflavored greek yogurt, 1/2 cup frozen organic blackberry/raspberry/blueberry/strawberry combo. Nuts - 1.5 oz mixed raw nuts - peanuts, almonds, brazil nuts
AM snack - MAG-10, 1 oz mixed nuts
-Lunch - 2 servings chicken breast or lean ground turkey, lots of veggies, spinach, brown rice pasta, organic no sugar added tomato sauce.
-Pre workout - MAG-10, Finibar
-Peri workout - 2 scoops Plazma
-Post workout - MAG-10 before dinner if I'm busy and can't make my dinner right away, otherwise I go straight to the post workout meal.
Dinner - organic grass fed beef, lots of veggies, spinach, cream of rice or brown rice pasta.
I believe the consistency of outstanding supplementation and clean nutrition have contributed significantly to my progress in the gym over the year. Although I still consider myself a beginner and am always learning as much as possible, I feel this website and the coaches here have given me a lot of information.
I started this program the first day Dan John posted it with workout A.
Workout 1 - A (this one was a lot of trying to find the right weight for the rep scheme)
A. DB Clean Press 3x5
45'sx5, 45'sx5, 45'sx5
B. Back Squat 3x10
225x10, 245x10, 275x10 (until this point I was doing all 4-6 rep ranges, I could have gone heavier here but wanted to play it safe on the first workout)
C. Straight Leg Deadlift 1x20
85x20 - Good stretch here.
D. Machine Back Row - 5x5
170x5, 170x5, 170x5, 170x5, 170x5
E. Pull Up - 25
F. Bench 3x5 - 225x5 has been a goal for me for a while now, I think this program will help me get there.
195x5, 200x5, 205x5
G. BB Bicep Curl 3x5
70x5, 70x5, 80x5
H. Farmer's Walk - 1
60's 1 round around the gym floor - about 45/50 seconds