i’m making the best progress of my lifting career following this program. i know its not a bodybuilding program but i am responding with size as well as strength.
i train sunday upper, monday lower, wednesday upper, thursday lower. ride my bike multiple times per day, with some short and intense conditioning workouts 1-2 times per week.
i recently moved to philadelphia, tend to drink a lot of beer, go out a good amount. i try not to get drunk on days that i lift (part of the reason my schedule is how it is). i have eaten a ton of crap food (much pizza and ice cream), but a few staples that seem to help are tons of blueberries, broccoli, ground beef, and milk (esp grassfed milk post workout).
supplements are carlsons fish oil, and zma 2x per week or so. no protein powders or creatine (but might start).
END OF 4TH WEEK PROGRESS:
bodyweight: 184lbs to 195lbs
waist at navel: 33 to 33.5"
upper arm: 15.5 to 16.5"
upper thigh: 24" to 25.5"
anderson back squat (2-3" below parallel, dead stop on pins and then up): 235lbs x4 to 275lbs x3
bench press: 250x1 to 250x3
close grip chinup (inc bodyweight): 240x3 to 270x3
single arm db push press: 80x6 to 100x6
single arm db row: 100x8 to 120x8
will bump this every so often with updates. going to clean up my diet a bit and see if that hurts my progress (i know i can be leaner than this but i’m after a 405 high bar back squat).