Day 8

Had a great day at the gym today. I weight in @ 212.5lb. But I must admit for the last couple of days I have only been drinking 3/4 gallon of milk; on top of that it has been 1%. The reason for this is because I don't have a car and it sucks having to carry 4 gallons of milk from a store that is 2 miles away and for some reason only had 1%. Also, I am too poor to pay for the damn public transportation.

My workout for today:

Bench: 1*10 @ 135lb
1*8 @ 210
1*6 @ 225
1*4 @ 245
1*2 @ 260
1*2 @ 280

Incline 4*6 @ 90lb dumbbells

Butterflies 3*10 @ 50 lb

Triceps 3*10 @ 150

Lat Raises 2*10 @ 25lb dumbbells

Front Raises 2*10 @ 25lb dumbbells

Bicep Curls 3*10 @ 45, 50, 55 dumbbells

Also I did some measurements today, and my legs have grown a little bit, but my waist is still @ 32 inches. But I will admit I did add some noticeable fat in the side of the chest and in the upper back. But that seems to be the place that hits me at first.

Day 7

Today marked the fifth day of the 20 rep squats. Since its the weekend I decided to sleep in a little bit. And I must admit I did hit a wall. My body was telling me not to workout today, and that maybe I should slow it down to 2 time a week instead of 3 times. But I was finally able to force myself to get to the gym. I weighed in @ 209.5 lb today just out of bed with a completely empty stomach.

This is what I did today:

Squats: 2*5 @ 135
1*20 @ 250

Stiff leg Deadlift: 2*10 @ 135

Calves: 4*10 @ 450lb

Rows: 3* 10 @ 160lb

Lat pull Down: 3*10 @ 160lb

Day 6

Went to the gym at 5:30 am today. I weight in @ 212 lb, but I think on an empty stomach I would have been closer to 209lb. Any ways I drank 1/2 gallon of whole milk yesterday, and I started today off with eggs, 3 salmon cakes, potato, and 2 cups of chocolate milk.

Work out today:
Bench 10 reps@ 135
8 reps@ 190
6 reps@ 210
4 reps@ 225
4 reps@ 245
2 reps@ 275

Incline Dumbbell 4*5 @ 90lb
Dumbbell Fly 3*5 @ 60lb
Lat raises and Front raise 2*10 @ 25
Triceps 3*10 @ 165
and my roommate wanted to do some curls so I did
Curls 3*10@ 55

anyways tomorrow i will attempt the squats again @ 250

Day 5

Just got back from the gym, and I feel pretty good. Today marks the fist week of my GOMAD plan. Today could have gone better, but I am not too upset. I weight in @ 206.5 once again, but I look a lot better in the mirror today. I don't look or feel as bloated as I did the last few days. I think my weight gain could have been much better if it was not Ramadan right now. This means that I cannot drink water, or eat any food during sunrise to sun set. I have tried my best to compensate by waking up at different hours of the night to drink my milk and eat 4 meals...but I failed last night by not being able to wake-up when the alarm went on. I only got 2 meals in and I 1/2 gallon of milk. Any ways this is what I was able to do today.

Squats 2*5@ 135 and 1*15 @ 250
I said on Tuesday that I would do 245 again, but my ego would not let me, and I ended up crashing on the 16th rep. I think if I was not so freaking hungry and thirsty than I may have been able to do it.

Pullovers 1*20 @ 30lb...all the 25 were gone :(

Stiffleg Deadlift 2*10 @135

Calves 3*20 @ 360

Lat Pull Down 3*10 @ 145

Rows 3*10 @ 160

The squats are definitely getting harder to do right now. But they seem to be affecting my lower back a little more. My form is correct, its just that holding that much weight without any belts for that long can be grueling.

Day 4

Ok I had a little trouble logging in. But I went to the gym around 5 pm today, and it was once again crowded. But the workout today was a lot harder than the last few days, but I pushed a head. I did actually felt like throwing up.

My weight today was 206.5 lb

I think the weight difference may have been due to the different times I measured my self. Since it is Ramadan, I have been eating and drinking though out the night, and fasting all day; therefore my weight is lower throughout the day and heavier in the morning. I can confidently say right now that over the last week I put on 6 solid pounds, since my original weight of 200.5 was taken on an empty stomach and my weight today was also taken on an empty stomach. But yesterday I measured my weight with a somewhat full stomach.

The workout was the same as it was on Saturday, except I did the squats @ 245. But I will try to do the same weight on Thursday, because my last two reps were not deep enough.

Any ways tomorrow is a rest day, and I will post again on Thursday. Thank you for following.

Day 3

Today was a upper body day. I went to the gym at 6 am, but I did not have a very good night sleep.

My weight today: 208.5 lb

this is pretty crazy cause I have basically put on 8 lb in about one week. I highly doubt that all of it is muscle, however I do look noticeably bigger around the chest, bicep, and legs in general. Also it does not seem like I have really put on any noticeable fat. In general I am pretty happy with it.

My workout today
Bench: 10 reps @ 135
8 reps @ 175
6 reps @ 190
6 reps @ 210
6 reps @ 225
6 reps @ 245

Incline Bench: 6*4 @ 85lb dumbbells on each hand
Butterflies: 5*3 @ 60lb dumbbells on each hand
Lat raises: 2*12 @ 20lb dumbbells on each hand (some one took all the 25 so I had to settle for 20)
Incline raises: same as lat raises
Tricep extension: 3*10 @ 150lb

Day 2

Ok on Saturday, I went to the gym at 3 pm, and it was packed. I was pissed that I had to wait for all the people that did their bicep workout in the power rack. But once I got to the rack, I was feeling a lot better than I did on Thursday. For the last few days I have been able to down 1 gallon of milk per day, along with eating everything.

I was surprised I weighted in at 204 lb.

Squat: 1*10 @ 135 and 1*20 @ 235....( I was feeling good, so I decided to try jumping 10 lb)
Pullover: 1*20 @ 25
Straight Leg: 2*10 @ 135
Lat Pull Down: 3*10 @ 165
Rows: 3*10 @ 165

Day 1

As you can see I have started this blog a few days after I have already started my workout. My first workout was last Thursday 8/20/2009. I went to the gym at 6 am (not my favorite time, but my class schedule would not allow any other time, and I hate it when it gets crowded). I was feeling very stiff, and unmotivated. But I pulled through, and had a good workout.

I weighed in at 201 lb. I have read in few places that the best place to start the 20 rep squats is to take my 5 rep max (315 lb) and subtract (18 workouts * 5 lb) and that tells me that I should start at 225.
The squats were hard, and towards the end I felt like throwing up, and my legs were shaking.

This is what I did:

squat: 135*10 (warm-up) and 1*20 @ 225
pull over: 1*20 @ 25
straight leg: 2*10 @ 135
pull down: 3*10 @ 160
Rows: 3*10 @ 160

Intro

For the next 6 weeks, I will be posting about my experience with the squat and milk diet. I plan to go in Monday, Tuesday, Thursday, and Friday. I will do the 20 rep squat workout as stated on the super squat book with a few modification of my own.

On Tuesday, Thursday and Saturday:

Squat 1*20
Pullovers 1*20
Straight Leg Dead 2*10
Pull Down 3*10
Rows 3*10

On Monday
Bench Press 5*5
Incline Press 5*5
Lat Raises 2*10
Front Raises 2*10
Butterflies 3*10
Skull Crushers 3*10

Currently I am 19 years old and I weight 200.5 lb, with roughly 12% body fat. I plan to drink about 1 gallon of 2% milk per day, and also eat a decent amount of well balanced food. I will try to post something every day that I work out. After talking to others who have done this diet, I am hoping that by the end of the 6 week cycle, I will be 230 with 15-16% body fat. Although I have heard a lot of good stories from others, I would like to first try it out, and hopefully give some good advice to others.