T Nation

Strength Gains: 10/10/04 - 12/03/04

Just wanted to post the progress I’ve made in the past two months, thanks to all the great information on this site.


Morning weight - 168 lbs.
Bench 1RM - 205 lbs.
Squat 1RM - 255 lbs.
Deadlift 1RM - 300
Arm Measurement - 13 inches
Leg Measurement - 23 inches


Morning weight - 178 lbs.
Bench 1RM - 235 lbs.
Squat 1RM - 325 lbs.
Deadlift 1RM - 375
Arm Measurement - 14 inches
Leg Measurement - 24.5 inches

The only supplement I used was Creatine. I used Surge post workout and Grow! 1-2 times a day. I didn’t keep a strict diet, just ate as much clean foods as I could. (Lots of meats, eggs, skim milk, wheat breads; no sugar drinks ect.)

The exercises I used were compound movements, such as Bench, Squat, Dips, Pull-Ups, and Rows. It was kind of a modified version of Waterbury’s TBT workout. On my off days I would pick up the biggest dumbells in my gym and just walk around the gym with them. It was great for recovery. My vertical also went up from not touching the rim to dunking a girls basketball.

I’ll update in a few months!

Good job! That’s quite an improvement, especially gaining a full inch in your arm measurement!

Awesome gains. Keep up the good work!

Congrats man thats significant improvement.