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  • Last spring… I was maybe slowly losing weight...

    Last spring…

    I was maybe slowly losing weight with about 3200 cals a day over four meals.

    My training was ok.

    This summer I added a snack…gains a bit more noticeable…maintenance level I’d...
  • This is how I have broken thru anything that...

    This is how I have broken thru anything that resembled a stall.
    1- eat more
    2- pyramid up after your opening set
    3- pyramid starting with a higher rep range
    4- more volume from more sets.
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    Here is the arm workout I just finished. These...

    Here is the arm workout I just finished. These are my actual journal notes. Each * is a new weight/rep PR that needs to be placed into the chart. I did legs this am and busted a bunch of PRs too.
    ...
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    Now that I reread your post, it’s clear that I...

    Now that I reread your post, it’s clear that I led you to misunderstand, those are NOT sets starting with a single, it’s a PR chart showing the best weight ever used at each rep marker.
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    Pyramid or ramp is warmup when doing a single or...

    Pyramid or ramp is warmup when doing a single or anything else in heavy end of rep range.

    My single is not a true 1 rm on these sheets instead, it’s simply the last set of a pyramid…see the actual...
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    Progression and consistent stimulation with a...

    Progression and consistent stimulation with a large enough volume dosage matters a lot more than the rep range.

    I started doing this and it’s LIFE CHANGING…

    I make a PR chart as shown here:
    ...
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    11 more PRs! What a day! Pushdowns 117x15*...

    11 more PRs! What a day!

    Pushdowns
    117x15*
    127x12*
    136x8*
    146x7*
    156x4*

    Ez curls
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    I’ll be blasting arms later. Todays food: ...

    I’ll be blasting arms later.
    Todays food:

    Eggs, whites, oatmeal, cheddar, coffee
    Chicken breast and American on oatmeal bread
    Chicken breast and American on oatmeal bread
    Mixed nuts, pretzels…...
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    How’s it going? You really don’t mention how...

    How’s it going?

    You really don’t mention how you actually push for progression. You also seem to lack enough frequency of training. What I’m showing you below hits each muscle every four days. I...
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    Please NEVER give up I suggest you try a plan...

    Please NEVER give up

    I suggest you try a plan like my own…

    Im 55 and still making gains. I train for about 75-90 minutes every other day and eat 5 or six times a day and love it.

    You can...
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    Simply smashing it!!! 12 PR leg workout! Smith...

    Simply smashing it!!! 12 PR leg workout!

    Smith squats
    195x20…what a pump!*
    225x12*
    255x10*
    285x6
    315x4
    345x3*
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    My sons squats today: 3x3, 315 lbs

    My sons squats today: 3x3, 315 lbs
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    Got a nice compliment at work today. “Whoa Coach,...

    Got a nice compliment at work today. “Whoa Coach, looks like you’re getting bigger!” “Good for you”

    Always good to get some feedback. Working hard, kicking my own %#@#% and getting close to...
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    23…great age for piling on muscle mass. I’m...

    23…great age for piling on muscle mass.

    I’m also about 5’9 and at 23 was probably in the neighborhood of 205 pounds. You can bulk, stay active, gain muscle, control fat, get stronger, stay...
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    Tried to rep you. Gotta spread it around more it...

    Tried to rep you. Gotta spread it around more it says…
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    Todays food Three pieces French toast, eggs,...

    Todays food

    Three pieces French toast, eggs, whites

    Whey shake and banana

    Chicken breast and cheese sandwich (7 oz chicken)

    Mixed nuts
  • Well you gotta try to eat more and train less to...

    Well you gotta try to eat more and train less to save cals for growth.

    Try to eat two breakfasts
    Two lunches
    Two dinners

    Try to drink a bunch of milk…get your eggs, meats, fish, starches when...
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    11 new rep PRs today. Bench 205x20* 225x18*...

    11 new rep PRs today.

    Bench
    205x20*
    225x18*
    245x12
    265x8
    285x5 gassed

    Lat pulldowns
  • Study Mike mentzer and Casey viator and Dorian...

    Study Mike mentzer and Casey viator and Dorian yates “rotation for recouperation”

    Upper
    Off
    Lower
    Off
    Upper
    Off
    Off
    Lower
  • Here’s an example of how I went from a scrawny 13...

    Here’s an example of how I went from a scrawny 13 year old who couldn’t bench 100 pounds to massing up to over 275 with a natural 400 pound bench:


    6am- 6 eggs, milk, oatmeal with peanut butter...
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