The Journey of the Skinnies

[y0lked]

I've just qualified and we were shown a very different way to introduce clients (starting with machines and gradually moving to free weights) so I was surprised by your recommendation. Having read your explanation I will shut my mouth and read your future posts and maybe learn a thing or two.

Well that certainly isn't a bad route to go. However most of the personal training guidelines are very safe and usually error on the side of caution. I would never recommend squats and deadlifts to someone who is older or has physical limitations. Teenagers and young adult males are very different cases. When you do a physical evaluation you will be able to decide which route is best for the trainee. It all depends, but when you have a guy looking to increase muscle mass, compound movements will definitely lead to quicker and longer sustaining muscle gains.
I wasn't trying to show you up by the way. If you have read my posts I like to educate as much as I can around here. I also enjoy responding to questions so please feel free to ask away!

Haven't updated in a while.

Started with a new routine about a month ago. can´t post links yet haha. search jay barton, amateur bodybuilder of the week. KILLER workout, it kills me (in the best sense of the term) and I've been making good gains (:

also started eating pop tarts post-workout. seen a lot of good sources saying it helps, as crazy as it may sound. haven't done it long enough to say anything, will do in a few weeks or so. stay motivated

Looks like a great routine! However, I would definitely eliminate the upright rows. There are plenty of better ways to target the delts, and the upright row can cause serious SITS (rotator cuff) muscle impingements and irritation. Arnold presses and front raises are a much better option and more effective at that.

Keep making them gains bro! Poptarts are not magical lol. All they are are a carbohydrate source with low fat but contain a lot of sugars and refined grains. They will certainly increase the caloric intake if that is your goal, just keep in mind spikes in blood sugar are not optimal for protein synthesis and can increase body fat. However, if its working then keep eating that goodness inside that shiny wrapper haha

[Willnotquit]

So I am bulking and going to continue, I feel great. Weighing the most I've did in my life. I have a bit of a belly fat, and during the day my stomach gets extremely bloated and protruded, don't know why? Maybe just a side effect of having Crohn's Disease? In the morning it isn't as bad, just a bit of a belly, but I want to get rid of it, so what do I do?

And how do I keep progress of cardio?

[y0lked]

So I am bulking and going to continue, I feel great. Weighing the most I've did in my life. I have a bit of a belly fat, and during the day my stomach gets extremely bloated and protruded, don't know why? Maybe just a side effect of having Crohn's Disease? In the morning it isn't as bad, just a bit of a belly, but I want to get rid of it, so what do I do?

And how do I keep progress of cardio?

Definitely could be due to chrons. However I too get bloated throughout the day. When you flex the abdomials do you have the belly or does it flatten?

I see people trying to bulk and worry about body fat all the time. It is one thing that will KILL your bulk because you start thinking you are just getting fat. However, you need to add a little bit of fat just to show you are in a surplus. As you bulk and the more weight you put on your body will start evening out. Its just an adjustment period to introducing such calorie surplus. The added weight will help with increasing your lifts, which will then translate to muscle gains. If you want to be lean at say 170lbs you will need to first get to about 180-185 or so before you will want to cut.

For your first year you should DEFINITELY bulk as hard as you can. Try to add about 20-30lbs in 12 months. THEN re-evaluate your body fat. It may be a tough concept to grasp at first, but i promise you will appreciate the muscle gains and confidence will come with the size you put on. Plus, abs on a skinny kid= tits on a fat chick.


Bulk my brotha!

[Willnotquit]

Writing this from the Drs office as I go in for a check up regarding my Crohns. Haven't been for a visit in years.

Maybe he will put me on meds again and I'll have less ups and downs and flare ups, but I really don't want to take meds again.

I weighed in at 122 with Jeans, cardigan, vans and a white t-shirt.

So, for being 5'4-5'5, at what weight do you think I'll look good at? My goal is to be 130, but what should I bulk up at than cut?

Also, since I do have Crohns, I tend to get bulk of my calories from homemade weight gainer shake which totals about 1150 calories, consisting of olive oil, PB, oats, whole/almond milk and 2 scoops of whey. Is this okay? I tend to fit in calories easier with a shake because it's easier on the stomach. Eating as much as 2500-3000 calories.

Also when should I weigh myself, how often and when I take progress pics should I do it through a mirror or a timer camera?

Thanks!

[Cosmo19]

Sup,

New and thought I'd say hi to all the fellow skinny brahs here!
I'm currently 164lbs at 6ft 1; always seems so hard to keep any gains/momentum going! I'm back on a full body workout 3x week. Just need to work on eating more!

[y0lked]

Writing this from the Drs office as I go in for a check up regarding my Crohns. Haven't been for a visit in years.

Maybe he will put me on meds again and I'll have less ups and downs and flare ups, but I really don't want to take meds again.

I weighed in at 122 with Jeans, cardigan, vans and a white t-shirt.

So, for being 5'4-5'5, at what weight do you think I'll look good at? My goal is to be 130, but what should I bulk up at than cut?

Also, since I do have Crohns, I tend to get bulk of my calories from homemade weight gainer shake which totals about 1150 calories, consisting of olive oil, PB, oats, whole/almond milk and 2 scoops of whey. Is this okay? I tend to fit in calories easier with a shake because it's easier on the stomach. Eating as much as 2500-3000 calories.

Also when should I weigh myself, how often and when I take progress pics should I do it through a mirror or a timer camera?

Thanks!

Why dont you want to take meds? Gainer shakes are AWESOME. Oats= best carb source you can get, whey= most bioavaliable protein you can eat, olive oil= best fats milk= casein protein + quick carbs. Home made weight gainers are THE way to go for cheap and effective calories. The only problem is that people usually either cant work them into their diet or get really really full and then hungry again so harder for them to hit macros. But If your going all out like you should then its completely fine.

As for your goal weight..... dont worry about it! Everyone is different. What you should focus on is 1lb per week and then Monthly progress pics. If you arent gaining a minimal of 4lbs a month then you need to eat more. If you are gaining MORE than 4 lbs a month then check your body fat. If its good and doesnt look too excessive then it could be water weight and or noob gains. If it DOES look like fat then scale back about 200-500 calories a day till you hit the golden 4lbs a month.

BTW 4lbs of muscle mass will be very noticable. People say "4lbs? Fuk that I wanna gain 15 this month" are trying to do the impossible and also dont know how good 4lbs of added LBM looks. String that along for 8 months and keep your conditioning up and you guys will have gained 32lbs maybe 14% body fat, then slowly bring down calories and keep hitting the weights hard, drop about 5-8lbs of fat and boom youve gained about 26lbs of lMB and are appx 10% body fat

Sup,

New and thought I'd say hi to all the fellow skinny brahs here!
I'm currently 164lbs at 6ft 1; always seems so hard to keep any gains/momentum going! I'm back on a full body workout 3x week. Just need to work on eating more!

Whats up man? Add in a shake between meals or an extra PBnJ with milk. Whats your diet and activity like?

[Willnotquit]

Why dont you want to take meds? Gainer shakes are AWESOME. Oats= best carb source you can get, whey= most bioavaliable protein you can eat, olive oil= best fats milk= casein protein + quick carbs. Home made weight gainers are THE way to go for cheap and effective calories. The only problem is that people usually either cant work them into their diet or get really really full and then hungry again so harder for them to hit macros. But If your going all out like you should then its completely fine.

As for your goal weight..... dont worry about it! Everyone is different. What you should focus on is 1lb per week and then Monthly progress pics. If you arent gaining a minimal of 4lbs a month then you need to eat more. If you are gaining MORE than 4 lbs a month then check your body fat. If its good and doesnt look too excessive then it could be water weight and or noob gains. If it DOES look like fat then scale back about 200-500 calories a day till you hit the golden 4lbs a month.

BTW 4lbs of muscle mass will be very noticable. People say "4lbs? Fuk that I wanna gain 15 this month" are trying to do the impossible and also dont know how good 4lbs of added LBM looks. String that along for 8 months and keep your conditioning up and you guys will have gained 32lbs maybe 14% body fat, then slowly bring down calories and keep hitting the weights hard, drop about 5-8lbs of fat and boom youve gained about 26lbs of lMB and are appx 10% body fat




Whats up man? Add in a shake between meals or an extra PBnJ with milk. Whats your diet and activity like?

I do not want to take meds because I've been through that process before and it was terrible, at one point I was on 20 pills a day. It's terrible, I'd rather take a holistic approach and control my diet. He already wants to do a colonoscopy on me, and I don't want to do it, did it before. I feel fine, I can eat, it's just, some days are good and some days aren't, depends on what I eat, some days I have an appetite, some days it's not that good.

He stated that 50% of my diet should consist of fruits and vegetables, 25% of meats primarily from fish meat (no lean meats, if I eat only 1 or 2 times a few weeks), and 25% fats (Avocados, Fish Oil) Omega 3 fats because they reduce inflammation.

I can eat, Vegetables, Fruits, Whole and Cracked grains, Pasta, Beans & Legumes, Healthy Fats (Nuts), Fish and seafood. I'm going to cut out red meat and dairy, but, now I need a way to get in calories in my shake, and if anyone has suggestions of foods to get based on the above stuff I stated, please let me know.

I bought some frozen berries today to add to my shake, exited to try!

Hopefully I make it, the struggle is real. And, liquid meals aren't that bad, easy on stomach.

Oh and avoid processed foods (don't even know what this means)

I basically got to turn into a hipster. Lol.

[y0lked]

I do not want to take meds because I've been through that process before and it was terrible, at one point I was on 20 pills a day. It's terrible, I'd rather take a holistic approach and control my diet. He already wants to do a colonoscopy on me, and I don't want to do it, did it before. I feel fine, I can eat, it's just, some days are good and some days aren't, depends on what I eat, some days I have an appetite, some days it's not that good.

He stated that 50% of my diet should consist of fruits and vegetables, 25% of meats primarily from fish meat (no lean meats, if I eat only 1 or 2 times a few weeks), and 25% fats (Avocados, Fish Oil) Omega 3 fats because they reduce inflammation.

I can eat, Vegetables, Fruits, Whole and Cracked grains, Pasta, Beans & Legumes, Healthy Fats (Nuts), Fish and seafood. I'm going to cut out red meat and dairy, but, now I need a way to get in calories in my shake, and if anyone has suggestions of foods to get based on the above stuff I stated, please let me know.

I bought some frozen berries today to add to my shake, exited to try!

Hopefully I make it, the struggle is real. And, liquid meals aren't that bad, easy on stomach.

Oh and avoid processed foods (don't even know what this means)

I basically got to turn into a hipster. Lol.

Processed foods are foods that are refined like white grains and anything thats packaged and pre-prepared. I will just let you know that I already eat exactly like your doctor recommends and its NOT that bad. You will crave healthy meals once you get going.

For your shakes choose soy milk instead. Get the very vanilla flavor. It has as much protein as 2% milk and soy is a complete protein source. Also, it tastes BOMB!

[kris2pe]

Who is this? Now this is gains!

[Chaoticia]

Post workout semi-scripted rambling.

[y0lked]

how to not give a fu*k, become alpha, and get shredded

[Willnotquit]

What do I do as I continue gaining weight? On 4-17, I was 114.5 - 115, and now I am 120 after my bulk, is this a decent rate? Am I going to slowly.

[bluekoolaid]

What do I do as I continue gaining weight? On 4-17, I was 114.5 - 115, and now I am 120 after my bulk, is this a decent rate? Am I going to slowly.

Pictures can help you determine, to be honest you can tell for yourself just by looking in the mirror. If you are putting on more fat than intended then curb your caloric intake.

[donthitmedaddy]

I use to be stuck around 140 for the longest time....
Then I started cooking with coconut oil and my weight shot up pretty quickly. I started working out 5 days a week (before I was going 3 times). I gained like 20 lbs in a semester. (Not all muscle of course)
Maybe not even half of it was muscle.


Point is....try cooking with coconut oil.

[y0lked]

I use to be stuck around 140 for the longest time....
Then I started cooking with coconut oil and my weight shot up pretty quickly. I started working out 5 days a week (before I was going 3 times). I gained like 20 lbs in a semester. (Not all muscle of course)
Maybe not even half of it was muscle.


Point is....try cooking with coconut oil.

While adding oils for extra calories is a great idea, and works well for bulking, 10lbs of fat is far too much for 16 weeks. There are likely other contributing factors to your fat gain unless you are using the oil in GREAT excess. About how many tbs were u cooking with a day?

[DoggerlandBlues]

Skinny brah reporting!

I'm new to this place and I think this thread is the knees bees. I'm skinny as phuk. 5'11, 130 lbs, know all about being picked on and having completes loosers comparing me to a starving african child. But that has to change! My beard is bigger than my biceps, brahs, that that sh!t ain't right!

Learned a lot from reading 30+ pages of this thread. I've started SL5x5 three times for the last two years, but crashed and burned every time. Diet was likely the major problem. I simply am not used to eating a lot. Usually I just got one big meal a day + snacks, and the food was often cheap microwave dishes. And for some odd reason i was always tired and slightly depressed.
Apart from that I developed bad posture and lots of muscular imbalances from a long life as a screen potato. It has taken me a long time to crack the code of the internet physiotherapists and iron out the flaws in my posture. I'm not there yet, but the change is allready massive. Pro tip to the skinny guy with forward rounding shoulders and protruding head: fixing your posture will create a MASSIVE change in how your body looks! It looks like I've gained two inches in shoulder with and suddently my pecs are visible under my T-shirt. Talk about GAINS, eh?

Anyways, there's a question hidden at the end of this introduction. I've created a little program that I'd love to get feedback to. It's sort of a bastard child between ICF 5x5 and the cool program y0lked presented a few pages back. The idea that sets of 10 are better for teaching the movement pattern sound very interesting. 5 basic exercises and some accessory work for the hell of it.

Squat 3x10
Bench press 3x10
Bent over row 3x10
Deadlift 3x10
Farmer walks/suitcase walk 2x1
Barbell shrug 3x8
skullcrushers 3x8
Incline curls 3x8 (to be replaced with chin ups when I get strong enough to do 6-8 reps)
Hyperextensions
Ab Wheel roll-out 3x10-20

What do you think?

[y0lked]

Skinny brah reporting!

I'm new to this place and I think this thread is the knees bees. I'm skinny as phuk. 5'11, 130 lbs, know all about being picked on and having completes loosers comparing me to a starving african child. But that has to change! My beard is bigger than my biceps, brahs, that that sh!t ain't right!

Learned a lot from reading 30+ pages of this thread. I've started SL5x5 three times for the last two years, but crashed and burned every time. Diet was likely the major problem. I simply am not used to eating a lot. Usually I just got one big meal a day + snacks, and the food was often cheap microwave dishes. And for some odd reason i was always tired and slightly depressed.
Apart from that I developed bad posture and lots of muscular imbalances from a long life as a screen potato. It has taken me a long time to crack the code of the internet physiotherapists and iron out the flaws in my posture. I'm not there yet, but the change is allready massive. Pro tip to the skinny guy with forward rounding shoulders and protruding head: fixing your posture will create a MASSIVE change in how your body looks! It looks like I've gained two inches in shoulder with and suddently my pecs are visible under my T-shirt. Talk about GAINS, eh?

Anyways, there's a question hidden at the end of this introduction. I've created a little program that I'd love to get feedback to. It's sort of a bastard child between ICF 5x5 and the cool program y0lked presented a few pages back. The idea that sets of 10 are better for teaching the movement pattern sound very interesting. 5 basic exercises and some accessory work for the hell of it.

Squat 3x10
Bench press 3x10
Bent over row 3x10
Deadlift 3x10
Farmer walks/suitcase walk 2x1
Barbell shrug 3x8
skullcrushers 3x8
Incline curls 3x8 (to be replaced with chin ups when I get strong enough to do 6-8 reps)
Hyperextensions
Ab Wheel roll-out 3x10-20

What do you think?

First off, welcome! Glad to have you! Second, poor posture can easliy be fixed by stretching the chest, glutes and hip flexors for 10 seconds each 5-10 times a day. Work on that and you will see great benefits. As for diet, its about 1 thing. Preperation. Failure to plan, is planning to fail. Get in da kitchen and go to the dollar store and get some containers. You were most likely undereating and training hard which drove you to a overtrained state. icf 5x5 is not for the beginner, its for the intermediate regardless of what the idiot Jason Blaha thinks.

Unless you have put on substantial mass and have been lifting for years, you do not need all those exercises. They are fancy, look cool on paper and you think you are covering your bases. However, when you naturally display a small frame (skinnies) your body actually expresses genes that are different than those of larger body types ie: basic metabolc rate is higher, energy wasting takes place within the cell, nitrogen balance is not as high due to the previous two, muscle protein synthesis is not as great etc. Therefore you need to keep this in mind when trying to build muscle. The longer you spend in the gym, the more the muscle is going to be damaged and the more the calories you are going to burn. This does 2 things, 1 hampers recovery and 2 hampers recovery.

Also if you are going as hard as you possibly can with squat, bench and deadlifts there is no way you have the energy to preform the rest. So take them out of your program. You need to get the most bang for your buck and that is with the main compound lifts and food. You need to be efficient and get the most QUALITY out of your lifts, in less than 60 minutes in the gym.

[Willnotquit]

I've been gaining weight brahs, but I look pudgy, Lol. I'm almost 125, my goal is 130 maybe 140?

I don't know how to lose the fat after I guess, but, I suppose I am making progress, seen gains in my Dead Lifts at least, 135 DL, 125 Squats, 105 bench.

[leanguy09]

While adding oils for extra calories is a great idea, and works well for bulking, 10lbs of fat is far too much for 16 weeks. There are likely other contributing factors to your fat gain unless you are using the oil in GREAT excess. About how many tbs were u cooking with a day?

whats good bro hows life?!

[y0lked]

I've been gaining weight brahs, but I look pudgy, Lol. I'm almost 125, my goal is 130 maybe 140?

I don't know how to lose the fat after I guess, but, I suppose I am making progress, seen gains in my Dead Lifts at least, 135 DL, 125 Squats, 105 bench.

Push yourself with the weight bro, 135 is weak I bet you can do better than that! 1 month goal should be 225 lets go!

whats good bro hows life?!

Sup homie!? Life is great! Hitting macros and learning about mobility right now. COuldnt be better! Im on a kick right now, 2 slices of thick ham, 3 xl eggs, 1/2 cup e.g. whites in the morning to go along with my oats. Let me tell you, the carb up is STRONG!

[zorbak962]

Looks like a great routine! However, I would definitely eliminate the upright rows. There are plenty of better ways to target the delts, and the upright row can cause serious SITS (rotator cuff) muscle impingements and irritation. Arnold presses and front raises are a much better option and more effective at that.

Keep making them gains bro! Poptarts are not magical lol. All they are are a carbohydrate source with low fat but contain a lot of sugars and refined grains. They will certainly increase the caloric intake if that is your goal, just keep in mind spikes in blood sugar are not optimal for protein synthesis and can increase body fat. However, if its working then keep eating that goodness inside that shiny wrapper haha

Thanks! I did have a small injury because of the upright rows. Just did a little research and yeah, I'm gonna trade it for another excersice in my workout. Thanks for the suggestions!
As for the poptarts. It's not just about increasing the caloric intake. It supposedly helps your insulin spike back up after a workout. I think it has worked well, though I only did it for like two weeks or so haha I'm actually not a big fan of sweets.

[y0lked]

Thanks! I did have a small injury because of the upright rows. Just did a little research and yeah, I'm gonna trade it for another excersice in my workout. Thanks for the suggestions!
As for the poptarts. It's not just about increasing the caloric intake. It supposedly helps your insulin spike back up after a workout. I think it has worked well, though I only did it for like two weeks or so haha I'm actually not a big fan of sweets.

Awesome to hear man! Front raises are just as good at hitting the delt and put the glenohumeral joint in a natural position. Anything with a carbohydrate will spike your insulin. Poptarts certainly have carbs lol just remember the higher you spike your insulin at one time the faster and lower it will drop afterwords. Just pair that post workout sugar with a low GI carb to maintain proper blood sugar and blood glucose levels. Also combats massive hunger attacks.

[Willnotquit]

Push yourself with the weight bro, 135 is weak I bet you can do better than that! 1 month goal should be 225 lets go!


Sup homie!? Life is great! Hitting macros and learning about mobility right now. COuldnt be better! Im on a kick right now, 2 slices of thick ham, 3 xl eggs, 1/2 cup e.g. whites in the morning to go along with my oats. Let me tell you, the carb up is STRONG!

I am doing Fierce 5 program, it has 10 pound a week progression.

Also, these last two week my eating hasn't been that great, and this week even more so, but since about May 10th, I've went from 114 to 120-124, so is that good? Hopefully I don't lose muscle mass for eating subpar and not enough for the past 2 weeks. :/

[y0lked]

I am doing Fierce 5 program, it has 10 pound a week progression.

Also, these last two week my eating hasn't been that great, and this week even more so, but since about May 10th, I've went from 114 to 120-124, so is that good? Hopefully I don't lose muscle mass for eating subpar and not enough for the past 2 weeks. :/

Thats great progress! Thats about 1-2lbs per week so right on track with that. Just keep up the eating and make up for the calories this week.


Cheers for Monday!

[leanguy09]

Push yourself with the weight bro, 135 is weak I bet you can do better than that! 1 month goal should be 225 lets go!


Sup homie!? Life is great! Hitting macros and learning about mobility right now. COuldnt be better! Im on a kick right now, 2 slices of thick ham, 3 xl eggs, 1/2 cup e.g. whites in the morning to go along with my oats. Let me tell you, the carb up is STRONG!

hahaha ok ok. As for me man I've been the 30 day squat and push up challenge and have made gains bro! My quads are big. well in my opinion haha
I'm also trying to change the way I eat. Been eatin egg white omlettes with veggies, wheat pasta, sweet potatoes, etc!

[y0lked]

hahaha ok ok. As for me man I've been the 30 day squat and push up challenge and have made gains bro! My quads are big. well in my opinion haha
I'm also trying to change the way I eat. Been eatin egg white omlettes with veggies, wheat pasta, sweet potatoes, etc!

Good work man! Eating clean and squatting = shredded! Im not suprised by any means. Whats the challenge?

[leanguy09]

Good work man! Eating clean and squatting = shredded! Im not suprised by any means. Whats the challenge?

hahaha well basically squatting and doing push-ups for 24 days with 7 days of rest. as the month progress the reps get higher and higher for both. you want the exact routine bro?

[y0lked]

hahaha well basically squatting and doing push-ups for 24 days with 7 days of rest. as the month progress the reps get higher and higher for both. you want the exact routine bro?

yea im always curious

[leanguy09]

yea im always curious

Cool here it is homie:
Day 1= 100 Squats 20 PU's
Day 2= 200 Squats 25 PU's
Day 3= 220 Squats 30 PU's
Day 4= REST
Day 5= 250 Squats 40 PU's
Day 6= 270 Squats 45 PU's
Day 7= 290 Squats 50 PU's
Day 8= REST
Day 9= 300 Squats 60 PU's
Day 10= 325 Squats 65 PU's
Day 11= 350 Squats 70 PU's
Day 12= REST
Day 13= 375 Squats 80 PU's
Day 14= 400 Squats 90 PU's
Day 15= 425 Squats 100 PU's
Day 16 = REST
Day 17= 385 Squats 110 PU's
Day 18= 410 Squats 115 PU's
Day 19 = 435 Squats 125 PU's
Day 20= REST
Day 21= 460 Squats 130 PU's
Day 22= 485 Squats 135 PU's
Day 23= 510 Squats 140 PU's
Day 24= REST
Day 25= 535 Squats 155 PU's
Day 26= 585 Squats 165 PU's
Day 27= 635 Squats 180 PU's
Day 28= REST
Day 29= 635 Squats 180 PU's
Day 30= 685 Squats 190 PU's
BONUS DAY= 735 Squats 200 PU's
Bro I'm currently on day 19 and I can see the gains I've made! SRS.

[y0lked]

Cool here it is homie:
Day 1= 100 Squats 20 PU's
Day 2= 200 Squats 25 PU's
Day 3= 220 Squats 30 PU's
Day 4= REST
Day 5= 250 Squats 40 PU's
Day 6= 270 Squats 45 PU's
Day 7= 290 Squats 50 PU's
Day 8= REST
Day 9= 300 Squats 60 PU's
Day 10= 325 Squats 65 PU's
Day 11= 350 Squats 70 PU's
Day 12= REST
Day 13= 375 Squats 80 PU's
Day 14= 400 Squats 90 PU's
Day 15= 425 Squats 100 PU's
Day 16 = REST
Day 17= 385 Squats 110 PU's
Day 18= 410 Squats 115 PU's
Day 19 = 435 Squats 125 PU's
Day 20= REST
Day 21= 460 Squats 130 PU's
Day 22= 485 Squats 135 PU's
Day 23= 510 Squats 140 PU's
Day 24= REST
Day 25= 535 Squats 155 PU's
Day 26= 585 Squats 165 PU's
Day 27= 635 Squats 180 PU's
Day 28= REST
Day 29= 635 Squats 180 PU's
Day 30= 685 Squats 190 PU's
BONUS DAY= 735 Squats 200 PU's
Bro I'm currently on day 19 and I can see the gains I've made! SRS.

what is the weight? Body weight? what is x squats??? I dont get it.