RichDestiNY22's First Official Leangains Cut

[cysorz]

Hi,
I'm also cutting on IF
This 1500kcal isn't too low for you?
are you still losing fat?

I've 178lbs and on my ff day a ihave 2000kcal and workout ~2400

Are you doing cardio?
sorry for spelling but english is not my first language

[RichDestiNY22]

Hi,
I'm also cutting on IF
This 1500kcal isn't too low for you?
are you still losing fat?

I've 178lbs and on my ff day a ihave 2000kcal and workout ~2400

Are you doing cardio?
sorry for spelling but english is not my first language

Thanks for checking out the log. I lay out my calorie & macro estimates in my first post. So check that out for my full mindset...

My target for rest days is actually 1600, but I try to shave a bit off when I have over eaten (this past weekend) to try and keep my weekly deficit above 4,000. Workout days target is 2250, but I might keep it under 2000 today. I primarily focus on hitting my macro goals, and if I can hit those without actually eating all my target calories, I'm fine with that.

Definitely still losing fat - I think the bigger concern would be losing muscle. As I am continuing to improve in my workouts, I believe my body can handle the large deficit well. If strength levels start to taper off, I will adjust then. I have not done any concentrated cardio on this cut - only walking the dog & to/from the train on my work commute. Pretty awesome :-)

And your English seems fine, man. Don't sweat it.

[RichDestiNY22]

Lunch Calories Carbs Fat Protein
Prego - Marinara Sauce, 1/2 cup 80 10 3 2 Ico_delete
Barilla Plus - Whole Wheat Penne, 6 oz. 630 114 6 30 Ico_delete
Add Food
Quick Tools
710 124 9 32
Dinner
Lender's - New York Style Plain Bagel, 2.5 bagel 600 115 5 23 Ico_delete
Boar's Head - Ever Roast Chicken Breast, 16 oz 400 8 4 104 Ico_delete
Add Food
Quick Tools
1,000 123 9 127
Snacks
Trutein - Cinnabun Protein Powder , 34 g 1 (scoop) 120 5 1 24 Ico_delete
Milk - Nonfat (fat free or skim), 0.75 cup 64 9 0 6 Ico_delete
Add Food
Quick Tools
184 14 1 30

Totals 1,894 261 19 189

Stayed low with very little late night hunger. As you'll soon see, my strength levels did not suffer...

[RichDestiNY22]

BENCH PRESS
135x6
185x5
240x5 -PR
210x8
185x10

OH PRESS
120x5
120x5
120x5

INCLINE PRESS
180x5 - PR
160x7
135x9

WEIGHTED DIPS
BW+80x6 - PR
BW+55x8
BW+35x10

DB SIDE LATERALS
45x8
35x10
20x12

A hat trick of PRs! I actually mistakenly thought I had gotten 235 for 6 reps last week when I shot for 5 at 240, when in fact I had only really completed 5 - the power of the mind is a wonderful thing. Now if only I can deceive myself every workout ;-)

I actually increased weight respectively on both sets 1 & 2 on Bench, Incline & Weighted Dips!

OH Presses were tough on that last set, but I got through my 3x5 goal. Will have to figure out what to shoot for next week, as my gym's smallest plates are 2.5 pounds - which I carried around with me on my first 3 exercises today. Leaning towards just going for an extra rep on set 1, as I had some left in the tank then.

Can't wait for 2PM to stuff my damn face!

[RichDestiNY22]

Nice work man, almost onto 3 plate deadlift keep up the good work feels good wen u get there, real **** wen u have a break and come back and cant any more ;(
Doin really well keep it up, progress pics look amazin too

Thanks, Aussie! Hoping for 3 plates next week. I'm reading Beyond Brawn now, and I really liked how he ackowledged the psychological high of hitting those "big plate" increments.

Been following your progress too. Persistence + Patience = Results!

[RichDestiNY22]

Lunch Calories Carbs Fat Protein
Prego - Marinara Sauce, 1/2 cup 80 10 3 2 Ico_delete
Barilla Plus - Whole Wheat Penne, 8 oz. 840 152 8 40 Ico_delete
Add Food
Quick Tools
920 162 11 42
Dinner
Lender's - New York Style Plain Bagel, 2.5 bagel 600 115 5 23 Ico_delete
Perdue - Fit & Easy® Boneless, Skinless Chicken Breasts, Thin-Sliced, 8 oz (112 g) 240 0 4 52 Ico_delete
Add Food
Quick Tools
840 115 9 75
Snacks
Trutein - Cinnabun Protein Powder , 34 g 1 (scoop) 120 5 1 24 Ico_delete
Quaker - Instant Oatmeal Packet-Regular Flavor, 1 Packet (28g) 100 19 2 4 Ico_delete
Add Food
Quick Tools
220 24 3 28

Totals 1,980 301 23 145

Mmmmm, carbs :-)

My first proatmeal venture was a bit on the dry side but the cinnabun flavor went really well with it. For full disclosure, I added about 1/4 cup of skim milk but I really liked that the calories came out to my birth year, so I didn't add them. Still quite low cal for a workout day anyway.

[bccfc92]

subbed. trying to get on a roll with a cut as well!

[RichDestiNY22]

subbed. trying to get on a roll with a cut as well!

Thanks, mate! Go for it dude. Do some research, make a plan, and put up a log to make yourself accountable. Best decision I've made for my progress.

[RichDestiNY22]

Lunch Calories Carbs Fat Protein
Generic - 93% Lean Hamburger, 6 oz 228 0 6 30 Ico_delete
Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0 Ico_delete
Homemade Eggs - Large Scrambled Egg , 4 Egg 280 4 18 24 Ico_delete
Oscar Mayer - Bacon Low Sodium, 3 slices 105 0 9 6 Ico_delete
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Crystal Farms All Whites - 100% Liquid Egg Whites, 18 tbsp 150 0 0 30 Ico_delete
Sargento - Colby-Jack Ultra Thin Slice, Low Fat, 3 slices 120 1 10 7 Ico_delete
Costco - Wilson Produce Mini Sweet Peppers, 3 oz(about 3.5 pieces) 40 8 0 1 Ico_delete
Broccoli - Raw, 0.5 cup, chopped 15 3 0 1 Ico_delete
Add Food
Quick Tools
981 25 43 101
Dinner
Add Food
Quick Tools

Snacks
Trutein - Cinnabun Protein Powder , 68 g 1 (scoop) 240 10 2 48 Ico_delete
Stella Artois - Beer - Lager, 11.2 oz bottle 154 6 0 0 Ico_delete
Milk - Nonfat (fat free or skim), 0.4 cup 34 5 0 3 Ico_delete
Bacardi - Oakheart, 2 oz. 110 0 0 0 Ico_delete
Add Food
Quick Tools
538 21 2 51

Totals 1,519 46 45 152

Kept it under caloric goal, but hit my protein. Weigh in tomorrow AM...

[hawkway]

Stoked for this thread! Have read the intro, and will probably read the rest of it in detail Sunday . . .

Keep up the good work! I am really excited to see your meals since I have the same daily calorie settings as you!

[RichDestiNY22]

Stoked for this thread! Have read the intro, and will probably read the rest of it in detail Sunday . . .

Keep up the good work! I am really excited to see your meals since I have the same daily calorie settings as you!

Thanks, brother. Appreciate you reading. Leangains is working wonders for me. Hope it does the same for you. Feel free to ask me any questions if you're putting a program together for yourself.

[hawkway]

Thanks, brother. Appreciate you reading. Leangains is working wonders for me. Hope it does the same for you. Feel free to ask me any questions if you're putting a program together for yourself.

Thanks! I really might have to take you up on that with respect to macros and calculating them, etc. I'll finish reading your thread first and try to google a bit more. Any links, etc. would be great. I started a LG log in this forum that I will keep updated if you get bored / have the time to read it.

[RichDestiNY22]

No doubt, I'll check out your log.

[RichDestiNY22]

6/9/12

173ish...

I had a bunch of moving furniture, etc. to do this morning (getting room ready for the baby), so I woke up earlier than normal and weighed in at 173.0 - a modest but respectable loss from last week. However, after 6 hours of running around and carrying stuff, I decided to weigh in just out of curiosity - and I showed 171.8. I was certainly spent, and didn't eat at all during that time, but I was drinking water & a low cal energy drink, so it's not hyper-dehydration. Will probably weigh myself tomorrow morning and see if that helps narrow it down.

Had to push Squats to tomorrow, so I'll try to keep my carbs moderate, since I did get a pretty good workout, but wanna stuff my face with carbs tomorrow. Shooting for calories under 2K.

[RichDestiNY22]

Lunch Calories Carbs Fat Protein
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Beef - Ground, 95% lean meat / 5% fat, patty, cooked, broiled (hamburger), 2 serving ( 3 oz ) 303 0 12 45 Ico_delete
Kraft - 2% Sharp Cheddar Cheese Slices, 1 slice 45 0 4 5 Ico_delete
Flatout Flatbread - Multi-Grain With Flax - 8 Net Carbs, 53 grams (1 Flatbread or 1.9 Oz) 100 17 3 9 Ico_delete
Add Food
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461 18 19 61
Dinner
Red Lobster - Ny Strip and Rock Lobster Tail, 1 dinner 590 0 29 82 Ico_delete
Red Lobster - Lobster Pizza, 4 slice 480 48 20 28 Ico_delete
Red Lobster - Seasoned Broccoli, 1 portion 180 24 2 0 Ico_delete
Red Lobster - Cheddar Bay Biscuit, 1.5 biscuit 225 12 6 2 Ico_delete
Add Food
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1,475 84 57 112
Snacks
Bacardi - Oakheart, 2 oz. 110 0 0 0 Ico_delete
Add Food
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110 0 0 0

Totals 2,046 102 76 173

Hit it pretty much exactly how I wanted to after my morning activity.

[RichDestiNY22]

SQUATS
Barx6
135x5
185x4
250x7 - PR
225x8
195x10

OH PRESS
155x5 - PR
135x7
115x8

LEG PRESS
590x7 - PR
540x8
500x12

CALF MACHINE RAISE
360x9 - PR
340x10
300x12

SEATED CALF RAISE
160x7 - PR
140x9
120x10

A day full of PRs! Literally every exercise & every set improved from last week. I'm stoked!

Pounded down half a protein cheesecake and a whopping 10oz of spaghetti immediately afterwards too, which should really help recovery. Headed for a massage in an hour, which should make for an absolutely spectacular day for my muscles :-)

[RichDestiNY22]

Lunch Calories Carbs Fat Protein
Prego - Marinara Sauce, 1/2 cup 80 10 3 2 Ico_delete
Barilla Plus - Whole Wheat Penne, 10 oz. 1,050 190 10 50 Ico_delete
Add Food
Quick Tools
1,130 200 13 52
Dinner
Philadelphia - Fat Free Cream Cheese, 12 ounce (28 g) 360 24 0 48 Ico_delete
Chobani Greek Yogurt - Vanilla Non-Fat, 10 oz 200 22 0 27 Ico_delete
Milk - Nonfat (fat free or skim), 0.25 cup 21 3 0 2 Ico_delete
Trutein - Cinnabun Protein Powder , 51 g 1 (scoop) 180 8 2 36 Ico_delete
Milk - Nonfat (fat free or skim), 0.25 cup 21 3 0 2 Ico_delete
Large Egg - Egg, 2 large egg 142 0 10 13 Ico_delete
Red Lobster - Cheddar Bay Biscuit, 0.5 biscuit 75 4 2 1 Ico_delete
Add Food
Quick Tools
999 64 14 129
Snacks
Rogue - Dead Guy Ale, 22 oz (1 btl) 250 22 0 0 Ico_delete
Jelly Belly - Assorted Jelly Beans, 35 pieces 140 37 0 0 Ico_delete
Hershey Kiss - Milk Chocolate Kisses, 3 Piece 54 8 4 1 Ico_delete
Add Food
Quick Tools
444 67 4 1

Totals 2,573 331 31 182

Went higher than I wanted, though the vast majority were eaten immediately after my workout, which I hope helps to partition those calories to muscle building.

Still stayed slightly below maintenance on the weekend, more so if I calculate calories burned. This is always a challenge for me so I'm pretty pleased.

[RichDestiNY22]

Lunch Calories Carbs Fat Protein
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Carrots - Baby, raw, 6 large 32 7 0 1 Ico_delete
Cucumber - With peel, raw, 0.5 cup slices 8 2 0 0 Ico_delete
Broccoli - Raw, 1 cup, chopped 30 6 0 2 Ico_delete
Wishbone - Ranch Dressing, 2 tbsp 130 2 13 0 Ico_delete
Chicken - Whole Breast (Skinless & Grilled, No Oil or Salt), 4 oounces 308 0 12 47 Ico_delete
Add Food
Quick Tools
521 18 25 52
Dinner
Generic - 93% Lean Hamburger, 6 oz 228 0 6 30 Ico_delete
Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0 Ico_delete
Homemade Eggs - Large Scrambled Egg , 4 Egg 280 4 18 24 Ico_delete
Oscar Mayer - Bacon Low Sodium, 3 slices 105 0 9 6 Ico_delete
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Crystal Farms All Whites - 100% Liquid Egg Whites, 18 tbsp 150 0 0 30 Ico_delete
Sargento - Colby-Jack Ultra Thin Slice, Low Fat, 3 slices 120 1 10 7 Ico_delete
Costco - Wilson Produce Mini Sweet Peppers, 3 oz(about 3.5 pieces) 40 8 0 1 Ico_delete
Broccoli - Raw, 0.5 cup, chopped 15 3 0 1 Ico_delete
Add Food
Quick Tools
981 25 43 101
Snacks
Add Food
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Totals 1,502 43 68 153

I love my protein bomb :-)

BONUS:

Amateur Food Porn: 1/4 of my cheesecake from yesterday.



...Not the prettiest I've seen, but the flavor was great and the macros are unbelievable! Thanks and credit to gp79 for the recipe.

[RichDestiNY22]

DEADLIFTS
135x6
185x5
225x4
315x3 - PR
285x5
245x8

WEIGHTED CHINS
BW+50x5
BW+25x7
BWx9

PENDLAY ROWS
195x6 - Tied PR
175x8
155x9

MACHINE SHRUGS
410x5
360x8
270x12

HAMMER CURLS
60x5 - PR
45x10
30x15

Deadlift keeps going up. Did these with no sneakers today and felt much more stable. Bumped up weight on set 2 also.

Went lower weight on Chins set 1. I will evaluate how I feel since I wasn't able to get nearly as many extra reps as I thought I might. So I may go back to heavy on set 1 next week and just drop down significantly on the following sets.

Pendlay Rows I felt like my form was sloppy. I'll watch some videos and see if I can figure out what I'm doing wrong. I basically feel like my knees are in the way when I bend them, but when I don't I feel like the full load is yanking on my lower back. I'll probably drop down in weight on these next week to make sure I get the lat pump I want & most importantly to avoid injury.

Shrugs & Hammer Curls going up. Switching to Hammers was a great call in my opinion. I can handle more weight and blast out those veins :-)

Pasta & Bagel Feast coming at me @ 2PM!!!

[TinyMuscolo]

Dont sweat too much about form. Read Chaos & Pain, it's an awesome blog on strenght, diet and random stuff filled with any kind of porn LOL....he's addressed the topic many times, and when I read it for the first time I was like "OOOh yeah I was on to smth!"

As for Chins, they were screwing u last time as well, werent they?
How I do: 2 sets RPT with big poundages and crappy form, then 1 set with human poundages and shoulder to the bar, then finally 3 sets of BW chins till failure (which means: I dont touch the bar with the shoulder=partial rep). This pattern fits the bill, Im unna (re)build some lat width and appearently it does.

[RichDestiNY22]

Lunch Calories Carbs Fat Protein
Prego - Marinara Sauce, 1/2 cup 80 10 3 2 Ico_delete
Barilla Plus - Whole Wheat Penne, 6 oz. 630 114 6 30 Ico_delete
Add Food
Quick Tools
710 124 9 32
Dinner
Lender's - New York Style Plain Bagel, 2.5 bagel 600 115 5 23 Ico_delete
Perdue - Fit & Easy® Boneless, Skinless Chicken Breasts, Thin-Sliced, 8 oz (112 g) 240 0 4 52 Ico_delete
Add Food
Quick Tools
840 115 9 75
Snacks
Add Food
Quick Tools


Totals 1,550 239 18 107

Terribly underfed today :-(

I got absolutely buried at work and didn't even have the energy to eat when I got home. Hopefully the fact that my lunch was massive and carb loaded will help offset the lack of calories & protein.

[danow]

You're killing it. Keep it up!

[RichDestiNY22]

You're killing it. Keep it up!

Thanks Dude. I'm not turning back now :-)

[RichDestiNY22]

Lunch Calories Carbs Fat Protein
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Carrots - Baby, raw, 6 large 32 7 0 1 Ico_delete
Cucumber - With peel, raw, 0.5 cup slices 8 2 0 0 Ico_delete
Broccoli - Raw, 1 cup, chopped 30 6 0 2 Ico_delete
Wishbone - Ranch Dressing, 2 tbsp 130 2 13 0 Ico_delete
Chicken - Whole Breast (Skinless & Grilled, No Oil or Salt), 4 oounces 308 0 12 47 Ico_delete
Add Food
Quick Tools
521 18 25 52
Dinner
Generic - 93% Lean Hamburger, 6 oz 228 0 6 30 Ico_delete
Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0 Ico_delete
Homemade Eggs - Large Scrambled Egg , 4 Egg 280 4 18 24 Ico_delete
Oscar Mayer - Bacon Low Sodium, 3 slices 105 0 9 6 Ico_delete
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Crystal Farms All Whites - 100% Liquid Egg Whites, 18 tbsp 150 0 0 30 Ico_delete
Sargento - Colby-Jack Ultra Thin Slice, Low Fat, 3 slices 120 1 10 7 Ico_delete
Costco - Wilson Produce Mini Sweet Peppers, 3 oz(about 3.5 pieces) 40 8 0 1 Ico_delete
Broccoli - Raw, 0.5 cup, chopped 15 3 0 1 Ico_delete
Add Food
Quick Tools
981 25 43 101
Snacks
Add Food
Quick Tools


Totals 1,502 43 68 153

Carbon Copy of Monday. If it ain't broke, eat it.

[RichDestiNY22]

BENCH PRESS
135x6
185x5
240x5 - Tied PR
215x7
190x9

OH PRESS
125x5
125x5
125x4

INCLINE PRESS
180x6 - PR
160x8
135x9

WEIGHTED DIPS
BW+85x6 - PR
BW+70X8
BW+60x9

DB SIDE LATERALS
45x8
35x11
20x13

Really happy with my workout today. Tied my Bench number from last week, then boosted the poundage on sets 2 & 3 to increase the load. Added 5 pounds to OH Press from last week's 3x5 session - only got 4 on the last set, but will shoot for a clean 5th next week. Inclines & Dips saw new PRs, with sets 2 & 3 of Dips getting a significant bump as well.

I was feeling quite beastly, but got pushed over the edge when after my first set of side laterals, I was looking for my next weight on the rack. A middle aged black guy, who had seen me doing weighted chins on Tuesday and made a comment, asked me if I was looking for the 150s? Had a good laugh at that one :-)

Thursday's about to get its ass whipped, boys & girls!

[RichDestiNY22]

Lunch Calories Carbs Fat Protein
Barilla Plus - Whole Wheat Penne, 6 oz. 630 114 6 30 Ico_delete
Paesana - Vodka Sauce, 1/2 cup (123g) 130 8 10 3 Ico_delete
Add Food
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760 122 16 33
Dinner
Boarshead - Everroast Oven Roasted Chicken Breast , 8 oz (56g) 200 4 2 52 Ico_delete
Lender's - New York Style Plain Bagel, 2 bagel 480 92 4 18 Ico_delete
Add Food
Quick Tools
680 96 6 70
Snacks
Trutein - Cinnabun Protein Powder , 68 g 1 (scoop) 240 10 2 48 Ico_delete
Quaker - Original Instant Oatmeal, 1 cup 200 38 4 8 Ico_delete
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
Pop Corners - Kettle Corn , 1 oz 120 21 4 2 Ico_delete
Add Food
Quick Tools
603 75 10 62

Totals 2,043 293 32 165

This attempt at proatmeal was much more successful. Cinnabun flavor compliments it really well too.

[RichDestiNY22]

Dinner
Generic - 93% Lean Hamburger, 6 oz 228 0 6 30 Ico_delete
Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0 Ico_delete
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Costco - Wilson Produce Mini Sweet Peppers, 3 oz(about 3.5 pieces) 40 8 0 1 Ico_delete
Sargento - Artisan Blends - Mozzarella and Provolone, 1/4 cup 90 1 7 6 Ico_delete
Cabot - Mild Cheddar Cheese Slices, 1 slice 110 1 9 7 Ico_delete
Hotel Bar - Butter, Salted, 1 tbs 100 0 11 0 Ico_delete
Crystal Farms All Whites - 100% Liquid Egg Whites, 22.5 tbsp 188 0 0 38 Ico_delete
Oscar Mayer - Bacon Low Sodium, 4 slices 140 0 12 8 Ico_delete
Add Food
Quick Tools
939 19 45 92
Snacks
Trutein - Cinnabun Protein Powder , 68 g 1 (scoop) 240 10 2 48 Ico_delete
Colby-Jack Cheese Stick - Sargento, 1 piece 80 0 7 5 Ico_delete
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
Bacardi - Oakheart, 5 oz. 275 0 0 0 Ico_delete
Add Food
Quick Tools
638 16 9 57

Totals 1,577 35 54 149

WEEKLY WEIGH IN:

6/16/12: 171.6 (-1.6)

Waist (at navel): 32.0
2" above navel: 31.4 (-.1)
2" below navel: 31.25
Chest: 41.6 (+.1)
Arms: 15.25 (+.15)
Thigh: 22.6 (+.1)
Calf: 15.4 (+.15)

Weight is going down while arms, chest & legs are getting bigger. This is obviously a good sign :-)

[hawkway]

BENCH PRESS
135x6
185x5
240x5 - Tied PR
215x7
190x9

OH PRESS
125x5
125x5
125x4

INCLINE PRESS
180x6 - PR
160x8
135x9

WEIGHTED DIPS
BW+85x6 - PR
BW+70X8
BW+60x9

DB SIDE LATERALS
45x8
35x11
20x13

Really happy with my workout today. Tied my Bench number from last week, then boosted the poundage on sets 2 & 3 to increase the load. Added 5 pounds to OH Press from last week's 3x5 session - only got 4 on the last set, but will shoot for a clean 5th next week. Inclines & Dips saw new PRs, with sets 2 & 3 of Dips getting a significant bump as well.

I was feeling quite beastly, but got pushed over the edge when after my first set of side laterals, I was looking for my next weight on the rack. A middle aged black guy, who had seen me doing weighted chins on Tuesday and made a comment, asked me if I was looking for the 150s? Had a good laugh at that one :-)

Thursday's about to get its ass whipped, boys & girls!

****. i can't wait to put up numbers like this!

[hawkway]

WEEKLY WEIGH IN:

6/16/12: 171.6 (-1.6)

Waist (at navel): 32.0
2" above navel: 31.4 (-.1)
2" below navel: 31.25
Chest: 41.6 (+.1)
Arms: 15.25 (+.15)
Thigh: 22.6 (+.1)
Calf: 15.4 (+.15)

Weight is going down while arms, chest & legs are getting bigger. This is obviously a good sign :-)

This is awesome too!

[RichDestiNY22]

****. i can't wait to put up numbers like this!

Thanks, man! Chest has always been a strength for me - I have short, stocky arms & both my dad & grandfathers had barrel chested physiques. So you may find other areas where you excel. Based on my numbers for bench, my dead lift is actually lower than would be expected proportionately.

I guess the point I'm getting at is always push yourself hard, but don't get tunnel vision on specific stats or get discouraged by areas developing at different paces. The 300 (bench), 400 (squat), 500 (dead lift) milestones laid out in Beyond Brawn give a nice reference point to shoot for. But I'm obviously much closer to actually achieving the bench than the other two.