220 lbs x 20 done!

I finally squatted 220 lbs for 20 reps! I know it is not much but it feels like I am starting over now and it is a great feeling! Here is the video:



Since I had to work out early today, I worked out in the fasted state (14 hours fast when I preformed the workout). This is not something I do very often but sometimes I have to because of life.

As you can see from the video, it did not bother me much that I had not eaten for 14 hours, I did not collapse or evaporate nor did I atrofi 5kg of muscle after..:D

I forgot to do the measurements this Sunday so I will do them tomorrow.

Next milestone will be 220 lbs x 8 reps in bench press.

8 weeks done!

The first picture is my starting picture, the second one is after 8 weeks on my lean bulk - program.

Probably can not see much from those pictures but my lean body mass has gone up from 65.2 kg to 68 kg (an increase of 2.8 kg or 6.2 lbs) and I have added about 1.1 kg (2.4 lbs) fat.

This week I did 20 reps with 95 kg (209 lbs) in the squat, 120 kg (264 lbs) x 10 reps in the Rumanian deadlift, 48.5 kg (106.7 lbs) x 8 reps in dips and 22 kg (48.4 lbs) x 8 in chin ups.

I am still writing M-M+ behind most of my lifts (my way to judge the intensity) so there is plenty of weight that can be added over the next couple of weeks!

My program is designed like a hard-gainer routine but I never go until failure. I focus on what I consider to be the two most important training principals; progressive overload and restitution.

To those that are thinking; "6.2 lbs gained in 8 weeks...HAH! That is nothing!", consider this:

I have never and will never use drugs, I take pictures and measurements after a 15-16 fast (and I fast 16 hours every day) under very similar conditions (food/water inn take and after a bowel movement and urination), I have a full time job, two sons (5 year old and a 3 month old baby) and lift weights twice per week with only one work set on the compound movements.

In two weeks I plan on lifting 220 lbs x 20 reps in the squat. It will be my first milestone this period...one that is going to hurt..:D

Sorry for not posting last week. I was working the entire weekend.

Working on a web-site for the web-training service and will get some sample clothes with my logo on sometime this month! If you would like a program designed for you, maybe with your own personal training video, shoot me a e-mail; bjorn@bjorngranum.com.

Stay cool!