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    Monday Feb 17 - Strength Push Day...

    Monday Feb 17 - Strength Push Day
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    XLEG 3x50-60s
    Bradford Press 3x5x101wbar
    SSB Squats 3x5x203w135
    CS::Roman Situps/Reverse Curls 3x15DPx20 SETS:...
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    545

    If you can do a workout composed of heavy...

    If you can do a workout composed of heavy compound lifts in under 30 minutes I can guarantee either A) You aren't very strong or B) The weights aren't that heavy.
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    6,572

    Saturday Feb 15 - Circuit Training (5)...

    Saturday Feb 15 - Circuit Training (5)
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    BIKE-6m@16
    Bench 15x95
    Trap Bar Deadlifts 15x135
    DB Curl 10Ex25
    Tricep Pushdowns 20x20
    Situps 6xBW
    ...
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    163
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    6,572

    Friday Feb 14 - Strength Pull Day...

    Friday Feb 14 - Strength Pull Day
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    Chinups 3x5x24.75wbw
    T-Bar Rows 3x5x201w135
    CS::TRX Reverse Flyes/Bent Laterals 3x10 :: 3x12DPx15 SETS: 12 12 12...
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    163
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    6,572

    Thursday Feb 13 - Mass Push Day...

    Thursday Feb 13 - Mass Push Day
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    WSST EZ+18x3-60s
    Arnold Press 3x12DPx45w25 SETS: 12 10 10
    CS::Front/Overhead Squats 3x5x135w135P5T5/45 :: 3x5x73w45
    DB...
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    24
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    1,266

    I'm generally impressed by anyone that can do...

    I'm generally impressed by anyone that can do bodyweight or more for reps.
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    11
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    450

    More is better...until it's not. Additional...

    More is better...until it's not. Additional volume is limited by your ability to recover not your ability to spend time in the gym. For a natural trainee, it's rarely worthwhile to have two a day...
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    Push/Pull is pretty much equivalent to...

    Push/Pull is pretty much equivalent to Upper/Lower, just with a different division of exercises. A very basic comparison:

    UPPER
    Overhead Press
    Chinups
    Bench Press
    Bent Rows

    LOWER
    Squats
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    163
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    6,572

    Wednesday Feb 12 - Mass Pull Day...

    Wednesday Feb 12 - Mass Pull Day
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    Posture Work [CHINx6-40s+NODx20]
    Neutral Pullups 3x8xbw SETS: 4/4 6/6 6/6 6/6 1
    Cable Rows (3s) 3x12DPx170w110 SETS: 8 8...
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    163
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    6,572

    Tuesday Feb 11 - Assist Day...

    Tuesday Feb 11 - Assist Day
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    Band Bench (Purple-small) 3x5x115
    Pushups 3xRP SETS: 13 13 13 13 13
    DB Flys 3x12DPx20 SETS: 8 8 8
    Band Squats (Purple-small) 3x5x115...
  • The calorie burn from exercise isn't really that...

    The calorie burn from exercise isn't really that high, the reason why you should lift weights and eat protein while dieting is to retain lean mass.
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    Hard boiled, over easy or in an omelet.

    Hard boiled, over easy or in an omelet.
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    163
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    6,572

    Monday Feb 10 - Deload Push Day...

    Monday Feb 10 - Deload Push Day
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    Incline Laterals(3s) 3x15DPx15 SETS: 14 14 9/5
    Reverse Lunges 3x3Ex169.5w95
    Incline DB Press 3x12DPx60 SETS: 8 8 8
    Wrist...
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    163
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    6,572

    Sunday Feb 9 - Circuit Training...

    Sunday Feb 9 - Circuit Training
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    BIKE-6m@16
    Power Clean / OHP / Front Squat 5x95
    DB Curl 10Ex25
    Tricep Pushdowns 20x20
    Situps 5xBW
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    As best we understand it there are three main...

    As best we understand it there are three main mechanisms that result in muscular growth: Mechanical tension, Metabolic stress and tissue damage. All exercises tend to have some mix of the three, but...
  • I like to drink, though I'm more of a social...

    I like to drink, though I'm more of a social drinker than anything more serious. That said, I almost never drink anymore, it's just usually not worth the calories.
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    Forget what "some people say", it's only too low...

    Forget what "some people say", it's only too low if you can't hit your macros. Minimum calories is something like 1.6g/kg protein * 4 + 0.4g/lb fat * 9. (Possibly higher if you want to stay out of...
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    163
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    6,572

    Friday Feb 7 - Deload Pull Day...

    Friday Feb 7 - Deload Pull Day
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    OVHD 3x105-40s
    DB Pullovers 3x12DPx82.5w40 SETS: 11 11 9
    Face Pulls (3s) 5x15DPx50 SETS: 11 11 11 11 11
    Rear Delt Raise...
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    163
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    6,572

    Thursday Feb 6 - Power Push Day...

    Thursday Feb 6 - Power Push Day
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    Warmup [BIKE-5m@16]
    Overhead Press 3x3x160.25w95
    Squats 3x3x297.5w225/135P5T5
    Bench 3x3x204.5w135
    Dips 3x8x39.5wbw
    ...
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    Here is small selection to get you started: ...

    Here is small selection to get you started:

    Tarnopolsky 1992 NBAL 1.41g/kg, recommended 1.76g/kg 1stdev, 2.11g/kg 2stdev
    Lemon 1992 NBAL 1.53g/kg, recommended 1.73g/kg 2stdev
    Walberg 1988...
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