Loneyboy
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This will be just a place for me to keep updates and get feedback, updates will be one to two times a week most likely, I'm on the site a lot, however.
Info:
4.5 years training
5'10, 100 pounds when I started
2nd cycle
1st was:
OL DMZ 30/30/40/40/60/60
OL TR3ST 75/75/75/75/75/75
Start weight 158
End weight 175
Cut in between, lost a good amount of fat, strength went down 20-30 pounds on lower body, 10-15 on upper.
2nd is:
OL DMZ 60 for 6+ weeks (by feel)
OL Dermatr3st 75 starting at week 3
Start weight 165.8 (morning)
current weight 177 (morning, day 19)
Running 5/3/1, 4 day split (bench, dead, ohp, squat), with high volume accessories.
Calories 4000
Fat 133g
Carbs 450g
Protein 250g
Lifts (1rm)
start:
bench 210
Dead 355
ohp 145
squat 285
Current:
bench 230
dead 385
Ohp 160
squat 305x3 (last tested, estimate 1rm 320)
Hope you'll follow along! Let's make it a good one!
Info:
4.5 years training
5'10, 100 pounds when I started
2nd cycle
1st was:
OL DMZ 30/30/40/40/60/60
OL TR3ST 75/75/75/75/75/75
Start weight 158
End weight 175
Cut in between, lost a good amount of fat, strength went down 20-30 pounds on lower body, 10-15 on upper.
2nd is:
OL DMZ 60 for 6+ weeks (by feel)
OL Dermatr3st 75 starting at week 3
Start weight 165.8 (morning)
current weight 177 (morning, day 19)
Running 5/3/1, 4 day split (bench, dead, ohp, squat), with high volume accessories.
Calories 4000
Fat 133g
Carbs 450g
Protein 250g
Lifts (1rm)
start:
bench 210
Dead 355
ohp 145
squat 285
Current:
bench 230
dead 385
Ohp 160
squat 305x3 (last tested, estimate 1rm 320)
Hope you'll follow along! Let's make it a good one!