Beginning weight: 172.8lbs (165.6 @ 18% BF official)
Beginning Body Fat: 18% BF
Lean Muscle Mass: 141.6lbs
Warmup: Shoulder Smash, Hip Internal Rotation Traction, Trigger Point – TFL
Floor Press: (Wrist Wraps, Pinky Inside of Ring)
185x (no attempt)
Wall Planks 3 x 10s
Barbell Overhead Press:
1x10ea w 2 second hold
Complex: (Row,Clean,Front Squat, Military Press, Back Squat, Good morning x 3ea)
Squat: (No Belt)
Recharge days will consist of the Kettlebell Simple and Sinister Program.
“If you have to eat a plate of frogs, eat the biggest one first”
I couldn’t think of a more suitable way to start my official blog than to track and document my six week journey into bulking. Mass Made Simple is a book written by one of my mentors Dan John. It is a very “matter of fact” blue print to building on a serious amount of muscle in 6 weeks.
Putting on muscle is hard. It involves 3 things that I really struggle to do
- Sleep for more than 6 hours consistently
- Eat consistently throughout the day
- Exercise Consistently (around injuries)
Yes, I am a fitness professional and yes I own a gym but for some reason this process has been a struggle for me. Nonetheless I feel emotionally and mentally ready for this ride.
- Finish the Program
- Eat my way into the next weight class (heavier then 185lbs)