Day before Vacation Workout

Deadlifts
1 x 10 (45lbs)
1 x 5 (45+25lbs)
1 x 2 (45+25+25lbs)

Dips
2 x 12 (bodyweight + 20lbs)

Seated rows
1 x 12 (300lbs one arm each side)
1x 2 (400lbs)

DB Presses
2 x 12 (35lbs)

Ab work
Threw a medicine ball around. Static braces, etc.

Diet
2 x protein shakes. Chicken pie.

Squats & Milk - Week 4 Day 2

Standing Militiary Press (30lbs)
1 x 6

Squats (57.5lbs)
1 x 20

DB Bench Press (70lbs)
3x12

Pull ups (bodyweight + 10lbs)
3 x 12 (11, 8 and 8 with weight)

Curls (50lbs)
2 x 16

Close grip dips
1 x 10

Squats & Milk - Week 4 Day 1

Squats

1 x 20 (55 lbs)

Dips (Bodyweight + 10lbs)

3x12

Seated Rows (45lbs + 45lbs)

3 x 12

Militiary Press (30 lbs)

1 x 8

Ab work
Throws x 16
Raise ups X 10
single leg, ball pushups x 6 each side

Diet
- protein powder / super food / egg / coconut oil x 2
- Gooble goon from home
- Dinner: Fish + gooble goon + etc

Squats & Milk - Week 3 Day 3

I will have to repeat this since I couldn't get in all 20.

Standing Militiary Press (30lbs)

1 x 6

Squats (55lbs)

1 x 13
1 x 4
1 x3
>> late nights and more than usual intake of caarbs over the last 3 days catches up :\

DB Bench Press (65lbs)

3x12

Pull ups

3 x 12

Squats & Milk - Week 3 Day 2

Squats

1 x 20 (52.5 lbs)

Dips (Bodyweight)

3x12

Seated Rows (45lbs + 45lbs)

3 x 12

Militiary Press (30 lbs)

1 x 8

Deads (45 lbs, fast)
1 x 12

Diet
- protein powder / super food / mango / pineapple
- chicken salad
- qeema waley parathay

Goals and gains with squats & milk

Looks like I will be able to complete 4 weeks and 1 day on the squats and milk program before i leave for Hajj insha Allah.

Which is all good, cuz 6 week was the absolute mazimum i was prepared to go without a break. If all goes to plan I will do 65 lbs each side (185 lbs total) for a set of 20 squats in my final session.

When I get back I hope to start at 45 lbs (or more...) and keep going up. My aim is to be able to 300 lbs for 20 reps.

So far this program has worked pretty well, I have been able to add 5 lbs every workout. Totally loving it!

I just hope I don't gain any fat as a result of the dialed up diet. At the end of week 2 I weigh 175lbs which is up from 170 lbs when I started. Waist size has remained the same. Although I feel the the stomach vaccum pose is not as good as it used to be (not staying hungry so often now...)

Squats & Milk - Week 3 Day 1

Standing Militiary Press (30lbs)

1 x 6

Squats

1 x 20 (50lbs - Finally!)

DB Bench Press (65lbs)

3x12

Pull ups

3 x 12 

Diet

40 gms protein powder + 4 strawberries, 1 egg, 2 scoops superfood

Spice Route buffet for lunch

Dinner don't know... (probably baked fish + veggies or lamb chops + veggies)

Squats & Milk - Week 2 Day 3

Squats

1 x 20 (47.5 lbs)

Dips (Bodyweight)

3x12

Inverted Rows (45lbs + 35lbs)

3 x 12 (still sore today...)

Militiary Press (25 lbs)

1 x 8

Dynamic Ab Work

Ball throws, side to sides, static holds, etc. 7 minutes

Diet

2 meals, eggs, protein shake, fish, shrimp stir fry, salad filler, lots of macademia nut butter (gotta stop doing this)

This was sunday instead of the usual satruday, saturday I helped with a move which was a great workout as well.

Squats & Milk - Week 2, Day 2

Standing Militiary Press (25lbs)

1 x 6

Squats

1 x 20 (45lbs)

DB Bench Press (65lbs)

3x12

Pull ups

3 x 11 (focused purely on form, slow reps)

Diet

40 gms protein powder + 4 strawberries, .5 slice pineapple, 1 tablespoon macademia/cashew butter, 2 scoops superfood

KP buffet for lunch

Dinner don't know...

Squats & Milk - Week 2, Day 1

Squats

1 x 20 (42.5 lbs)

Dips (Bodyweight)

3x12

Seated Rows (45lbs + 35lbs)

3 x 12

Deadlifts (45 lbs)

1 x 12

Diet

32 gms protien powder

2 scoops super food

3 Strawberries + half a slice of pineapple

Lots of cheese

Big Salad (romaine, spinach, herbs) + qeema

Havent had dinner yet, but it should be biggish like last nights...

Squats & Milk -Week 1 Day 3

Squats

1 x 20 (40lbs)

DB Bench Press (60lbs)

3x12

Pull ups

3 x 12

Ab Static holds

plenty?

Diet

22 gms protein powder + 20 gms proclub protein powder

2 scoops super food

3 kababs + 1.5 egg omelet for breakfast
no lunch

fishoil + qeema + egg + chicken salan for dinner

Squats & Milk - Week 1, Day 2

Squats

1 x 20 (37.5 lbs)

Dips (Bodyweight)

3x12

Seated Rows (45lbs + 35lbs)

3 x 12

Deadlifts (45 lbs)

1 x 10

Diet

32 gms protien powder

2 scoops super food

Kabab Palace Buffet Lunch (LOTS of meat!)

Salad + fishoil + qeema + kababs for dinner

looking forward to tomorow's workout

I injured my ankle on the stairs today but im still REALLY looking forward to tomorrow!

oh i did week 5, day 2 of the pushups program today.

19, 19, 22, 22, 18, 18, 22, 45 (with 45 sec gaps, and a minute+ gap on the last :\)

and i walked to and back from cafe 34. (about 35 minutes). I should walk everyday...

breakfast was some double cream brie cheese, super food + protien shake (regular dosage)

lunch was a plate full of assorted vegetables + two slices of halal chicken pizza

I had an entire can of tuna around 5 o clock (Yuck!)

For dinner I'm planning to have a greek salad, fish oil, plus my qeema

I'll prolly have some more of that cheese before the day is done.

Sooooo looking forward to tomorrow, cant wait to put on some muscle!

Squats & Milk - Week 1, Day 1

Squats

1 x 20 (35 lbs)

DB Bench Press  (60lbs)

2 x 10

1 x 6

Pullups

2 x 9

1 x 6

RackPulls

1 x 10 (45 lbs)

1 x 1 (90 lbs)

Diet

40 gms protien powder

2 scoops super food

1 can of tuna

Random Lunch

Marwa Dinner

Progression Workout - Day 3a

Overhead Squat - bar only

1x15

1x8(10lbs)

1x4 (15lbs)

Pullups - Bodyweight only

1x15

1x8

1x5 (15lbs)

Seated DB Presses - 37.5lbs

1x15

1x8

1x4

Deadlifts

1x5 (45lbs)

1x3 (45+25lbs)

1x2 (45+25+20lbs)

Dips - Bodyweight only

1x15

1x8

1x6 (10lbs)

Curls - 45lbs

1x15

1x8

1x4

Progression Workout - Day 3

Back Squat - 35 lbs

2 x 5
1 x 10

Shoulder Press - 20 lbs
2 x 5

1 x 7

Pull ups - 12.5 lbs
3 x 5

Deadlift - 45 lbs
2 x 5

1 x 8

Bench Press - 45 lbs
3 x 5

Progression Workout - Day 2a

Overhead Squat - bar only

1x15

1x8(5lbs)

1x4 (10lbs)

Pullups - Bodyweight only

1x15

1x8

1x5

Seated DB Presses - 35lbs

1x15

1x8

1x4

Deadlifts

1x5 (45lbs)

1x3 (45+25lbs)

1x2 (45+25+20lbs)

Dips - Bodyweight only

1x15

1x8

1x4

Curls - 45lbs

1x15

1x8

1x4

Progression Workout - Day 2

Back Squat - 30 lbs
2 x 5
1 x 10

Shoulder Press - 20 lbs
3 x 5

Pull ups - 10 lbs
2 x 5
1 x 10

Deadlift - 45 lbs
2 x 5

1 x 7

Bench Press - 35 lbs
2 x 5

1 x 10

Progression Workout - Day 1a

Overhead Squat - bar only

1x15

1x8

1x4 (10+10lbs)

Pullups - Bodyweight only

1x15

1x8

1x5 (parallel)

Seated DB Presses - 35lbs

1x15

1x8

1x4

Seated Rows

1x15 (80lbs)

1x8 (100lbs)

1x4 (120lbs)

Dips - Bodyweight only

1x15

1x8

1x4

Progression Workout - Day 1

Back Squat - 25 lbs
2 x 5
1 x 10

Shoulder Press - 15 lbs
2 x 5
1 x 10

Pull ups - 10 lbs
2 x 5
1 x 7

Deadlift - 45 lbs
3 x 5

Bench Press - 35 lbs
3 x 5

Progression Workout - Day 3

Back Squat - 30 lbs
2 x 5
1 x 10

Shoulder Press - 15 lbs
2 x 5
1 x 10

Pull ups - 10 lbs
2 x 5
1 x 8

Deadlift - 45 lbs
2 x 5
1 x 5 - 55lbs

Bench Press - 30 lbs
2 x 5
1 x 10

Posture Fixers
15 x 20 lbs
12 x 50 lbs

Progression Workout - Day 2

Back Squat - 30 lbs
3 x 5

Shoulder Press - 15 lbs
3 x 5

Pull ups - 10 lbs
3 x 5

Deadlift - 45 lbs
3 x 5

Bench Press - 25 lbs
2 x 5
1 x 10

Progression Workout - Day 1

Back Squat - 25 lbs
2 x 5
1 x 15

Shoulder Press - 10 lbs
2 x 5
1 x 12

Pull ups - 12.5 lbs
2 x 5
1 x 3

Deadlift - 45 lbs
3 x 5

Bench Press - 25 lbs
3 x 5

Standing curls - 45 lbs
2 x 12
1 x 5