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Good job keeping the intensity up for example the + 55lb dips(sweet). How much water are you drinking in a day while on this diet?

Pretty much 2 glasses of water per meal plus a few others. I dunno. Quite a bit.

IW

Dont stress the size dub.Biceps are only good for pulling yourself with

Just imagine how easy size gains will come when your 1RMs are 300,400,500 on the big 3.Keep your eyes on the big picture.

Nothing wrong with toasting the bis every now and again tho just to keep up appearances.Nice Fucking press too mate.

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Your size might not have increased as much as you'd like, but your routine is not tailored to that goal.

Instead of looking at something you weren't intending to increase, look at what you were trying to increase. If you managed to increase your 1RM by 5lbs over the last year then you should be disappointed, but that isn't the case is it.

If you went to a strictly mass oriented program, would you expect to crush old PR's? Of course not.

If you went to a strictly strength oriented program, would you expect to tip the scales? See above answer.

And yeah, shame on you for cutting.

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I was inexperienced! lol I didn't know any better.

I realized my program is very strength oriented and I should not expect to optimal size gains but this just seemed a bit low. However I probably had gained more than that but ended up losing 2-3lb (or more?) of muscle during my cut. Nothing to do but to keep at er I suppose.

As far as strength gains I've done alright. A year ago I was at:

Deads - 145kg (319lb)
Squats - 255lb
Bench - 220lb
MP - 135lb (I think?)

And now I'm at:

Deads - 170kg (375lb)
Squats - 280lb (not recent... I can paralell box 315lb)
Bench - 245lb
MP - 165lb

I'm not overly enthused with the results but there is some improvement there. I'm happy with MP and deads mainly.

IW

i would. More size=more strength. (lb for lb maybe not, but overall)


IW - I think your doing an amazing job. For one like Ross said your cutting , so to increased your lean body mass by 7lbs in one year is GREAT !!

Also be happy your arms are still 14.5 and not 14 or less. No gain is better than a decrease espeically when you've lost body fat !

Keep it up and you might hit 200 by the end of this year while keeping that low body fat.

And your numbers for strength are amazing too !

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Thanks for the encouragement ALOT! Much appreciated.

IW

YEEEESSS! ALOT your nickname has stuck nicely

Dub you have come a long way dude.Especially after switching to strength orientated routines,Keep at it!!

Oh I'm not just going to quit! lol Thanks for keeping my head up guys.

I've been tossing around the idea of doing 4 weeks volume program rotated with 4 weeks strength program. Any thoughts on that?

IW

Friday Jan 30th/2009

Weight: 190.0lb Up again... I hope its just a fluctuation.

Push Press
-bar x 5
-75lb x 5
-95lb x 4
-115lb x 3
-135lb x 2
-155lb x 2
-135lb 6x2
-135lb x 5 (strict press)

I love push press.


Tricep Deadlift
20lb x 10
40lb x 10
60lb 2x10, 1x6


Pendlay Rows
20kg x 10
40kg x 10
50kg x 10
60kg 3x10

Good old barbell rows. Haven't done these for a while.

*edit* I forgot that we did some DB curls as well *edit*

DB Curls for the girls
22.5lb x 10
25lb x 10
27.5 x 10
30lb x 8


Thougths

Well I will probably end up switching my program up in a couple weeks and start cycling rep ranges. I might do something like:

3 weeks @ 3-4 x 10-12reps
3 weeks @ 3-5 x 5-8
3 weeks @ 7 x 1

IW