The puss and blood in milk jeez tmi lol
Squats 235 x20x1
Ohp 135x10x2
Dumbbell curls lol 25lbs x10x3
Various cables for shoulders
warmed up on the treadmill at a high walking pace for 3-4 minutes ...
empty bar for 10 and 135 for 6 and went straight to work, It started getting tuff around 11 at about 14 I was out of breath an rolled the bar up on my neck to try and get some air in but that was a bad idea I got it back into position caught my breath and did a double then singles until it was done this was prolly the hardest set of squats I've ever done my lower back was on fire not sure if I'm going to be doing any dreads while running this program but obviously my backs the weak link... Took me about a good 20minutes for the pump to go down and catch my breath then some ohp's , curls and cables....
So some more info on the 20 rep program it's not just doing reps of 20 it's about pushing yourself past the normal range you work out in... Been around since the 1930's a couple ways to find ur starting weight is to take a weight you can only lift for 5 reps and subtract 90lbs so say you rep 315 for 5 so ur starting weight is 225 you ad 5lbs m w f for 6 weeks and the goals to hit that 315 for 20 reps.... The other way witch I think has more room for error is you take a weight you can do for 10 reps and you do 20 lol...
i forgot to weight myself today if I had to guess I'm prolly around 230lbs and 20+%bf I really don't care and not afraid to ad even more bf if that's what it takes but I know there's no way I'll have a chance without a surplus of calories... Been eating tuna sandwitchs, whole wheat pasta/meat sauce topped with cottage cheese and ofcourse milk.. Still coming close to a gallon a day... I won't lie this is only day 2 and I started with a light weight according to how it's written an it's already kicking my ass... Thanks everyone for the interest and support..