Date: September 2016
Started at 120 lbs on the GOMAD and just doing 5x5/3x5 strength work, I was very weak when I started, I bought an 85kg weight set (including bar) and worked my way to the point where my compunds were no problem but missed out on bench as it was a 7ft bar in my room, A gallon of milk + 4 meals a day didn’t fair too well with my stomach either and had to get laxatives from the hospital, and stopped dieting for a while to come round from that, I still gained strength and about 10lbs.
The Onus Wunsler Beginner Program
1x5 Deadlift / 5x3 Power Cleans (Alternating) have not done power cleans as my barbell is in my room and it is pretty explosive
3x5 Bench Press
3x10 or 5x10 Back Extensions (unweighted if progressing to GHR, weighted if not) Instead of GHR i just do calf raises… I only have a barbell bench and rack
Chin-Ups: 3 sets to failure or add weight if completing more than 15 reps
(I found this online somewhere)
Date: October 2016
Bought a gym membership and started on this program: https://www.t-nation.com/training/10-secrets-to-building-mass20
Gained a considerable amount of strength doing it by trying to go up 2.5kg every day, I got to around 140lbs on this programme I ate Beef and Rice every day at what I thought was a lot of calories but it wasn’t (according to My FitnessPal and I could’ve been gaining more) I also made 2 peanut butter protein bars to eat at 600 calories each, I misjudged the calories of Rice.
Date: January 2017
Blending Size and Strength 2.0 started a new programme, my bench went from 50kg to 75kg all metal plates they feel heavier than other Gyms, Curls went up to 15kg for 5, Deadlift to 100kgx2 (Pyramid Friday) Squats deep 100kg for 4, I got up to 155lbs/70kg
Date: March 2017
Still at 70 but looking bigger, this may be due to water, food mass or my bloat because I’m looking bigger, I’ve been adding accessory work like this
I’ve been adding 2 types of Chest Flys, one nipple height and crossing wrists to get the maximum contraction and one bent over with hands crossing downwards, I’ve been using the press machine basically until failure and I mean failure, and Arnold Presses high reps 3 sets all of them.
My abs may differentiate due to my bloat depending on flexing or not, Thanks @RampantBadger