Intro

This is the current progress of my gym program (not including outdoor activities), designed for 80% strength gains and 20% lean tissue growth.

Look at the weights and numbers below, all sets are single set to failure (a la Geek2Freak program), with a super slow 5 second cadence (5 seconds up, 5 seconds down), leaving muscles under tension for 100 seconds. Each set is completed to failure.

Workout program

• Pullover – 36kg x10 (Super Set)
• Yates’s bent row – 72kg x10
3 minutes rest
• Box Squat – 50kg x10
3 minutes rest
• Pec-deck – 80kg x10 (Superset)
• Weighted dips – 7kg x 10
3 minutes rest
• Reverse curl – 27kg x10
3 minutes rest
• Military Press – 35kg x10
3 minutes rest
• x100 Kettlebell 2 handed swings 24kg
3 minutes rest
• Manual neck resistance – 12 reps
• 6 Min Abs

Every session, when 100+ seconds have been achieved, the weights are increased by 10%. I go to the gym every 3 days.

Supplements

With all meals:
ALA – Antioxidant. For all round health.

Pre and post training:
BCAA - 0.2g per KG of body weight before and after training (its a lot of tablets)
Casein -My protein of choice. Will look at Whey Protein Isolate also over the next few weeks.

Other:
2 Litres of Organic Whole Milk daily.

Metrics

4 weeks into this program I am up 4kgs (weighing 70kgs from 66.1kgs) at 13.4% Body Fat – a lean gain of about 4kgs muscle. More details post to come in 8 weeks to show beginning to end progress. Let me know if you have any questions!

This gym program certainly isn’t the be all and the end all but suits my current goals.