10-11-17 03:45 PM - Post#857187    

First post in a long while and this will be my second time through MMS. Figured this as good a place to track my lifts since my book is filled up with notes from the first time through.
I spend most of the spring and summer riding the bike so tend to drop strength and weight quite a bit. Its hard to get in a heavy bulk mode here in North Carolina when its still 90+ degrees out. Either way wanted to get through MMS before Thanksgiving and the holiday and started on Monday 10/09/17. Will post body measurements tomorrow.

Day 1 Workout Notes:

Bench - 175x5, 185x5, 195x5, 205x5, 205x5, 225x4, 215x4
Bat Wings - Worked up to 35lbs
One Arm Press - 25x5, 35x5, 50x5
Bird Dog - working holding the position and form
Complex - 45x3, 65x3, 95x3
Squats - 1x30x95

I'm torn on what weight to start with on the bench. I started with 205 last year and had to drop to 195. I need to work on my tricep/lockout strength as I have some sticking points on the top of late reps. 225 would be too much and wondering if 215 would be as well for the 2,3,5.

I like to keep the bat wings lighter and really crank of the holds.

I'm considering jumping to 55lbs on the overhead press because 50lbs for 5 reps was pretty easy on Monday.

Diet:
Starting to work in breakfast as I usually fast til 11 and then have a protein shake and banana. Moving that up to 8am now so I can add in all the extra snacks. Going with 2 PB&J's/2 apples a day on top of the usual feeding schedule. Using Dave's Killer Bread with almond butter and homemade jam. Roughly 500 cals per sandwich.

10-12-17 02:15 PM - Post#857236    

might as well err on the lighter side for the bench, as there's plenty of opportunity to increase as MMS goes on.

10-13-17 08:52 AM - Post#857258    

Day 2 seemed much harder than last year but its encouraging to see my weights go up over last time through even after some stagnation with riding the bike so much. Right quad was feeling pretty sore during the complexes which surprised me. I generally have pretty great leg endurance.

Was able to measure myself on Wednesday before the 2nd workout.

Height: 5 ft. 11.75 in.
Weight: 195 lbs
Shoulder: 52 in.
Chest: 41 in.
Neck: 16 in.
Waist: 35 in.
Hip: 41 in.
Mid-thigh: 22 in.
bicep: 14 in.

Day 2 Workout Notes:

Bench - 135x8, 185x5, 205x2x3x5, 205x2x3x5
Bat Wings - 35x5, 45x5
One Arm Press - 25x8, 40x4, 50x2x3x5, 50x2x3x5
Bird Dog - working holding the position and form
Complex - 65x3, 95x3, 105x3, 105x3, 105x3
Squats - 95x30, 95x30

Last rep on bench was tough so glad i stuck with 205.


Diet:

Staying consistent with my eating regiment but will be cutting back to 1 pb&j for now, get too bloated loading up on sandwiches. Will add back in once things pick up in the training. I can put on weight fairly easy so I need to control it better than last year.

10-14-17 06:47 PM - Post#857314    

Can't think of a better time to make a cheesecake. Will be enjoying that later tonight. Recharged with 3 sets of 10 of goblet squats using 35lb kettlebell. used a ten second hold at the bottom for each rep to really stretch things out. Did 3 sets of 10 on kb swings and 3 sets of 10 on overhead press. Mixed in some foam rolling to finish it out.

10-16-17 10:08 AM - Post#857394    

Day 3 Workout Notes:

Bench - 135x8, 185x5, 205x2x3x5, 205x2x3x5, 205x2x3x3
Bat Wings - 35x5, 45x5
One Arm Press - 25x8, 40x4, 50x2x3x5, 50x2x3x5, 50x2x3x5
Bird Dog - working holding the position and form
Complex - 105x5, 105x5
Squats - 95x30, 115x30

Missed the last 2 reps on bench. Probably could have gotten them if I had a spot. Everything else felt good.

Diet:

Adding in the protein before bed. Sticking with 1 extra pb&j for now.

10-17-17 02:57 PM - Post#857457    

Weighted in at 197.2 this morning, up 2ish pounds in a week seems about right. Everything feels good and I forgot how much protein before bed does for recovery. Wouldn't you know that I ranked it the #1 tweak after last MMS but somehow stopped the habit.

I also forgot how warm the complex and squats make me, feel like my legs are roasting the rest of the day.

Has anyone had issues transitioning from front squat to overhead press? I cant figure out the right way to change grip so usually rack and switch quickly.

Shooting for 215 on bench tomorrow and 55 on overhead press. Gonna get in some swings and foam rolling after work today.

10-18-17 11:27 AM - Post#857495    

I also found the front squat -> ohp transition awkward. It's easier with a bar with less knurling (not so hard to slip the hands from rack to press position), so if you have a choice of bars at your gym that could help.

10-18-17 11:40 AM - Post#857496    

That is a good suggestion and I will see if I can find a better bar today. I've also been watching some videos on how to adjust the rack position between the clean and jerk which seems like a good reference as well.

10-19-17 08:13 AM - Post#857524    

Day 4 Workout Notes:


Weight: 198lbs

Bench - 135x8, 185x5, 215x2x3x5, 215x2x3x3, 205x8
Bat Wings - 45x5
One Arm Press - 25x8, 40x4, 55x2x3x5, 55x2x3x5,
Bird Dog - working holding the position and form
Complex - 105x5, 105x5, 105x5
Squats - 115x18

Had a rough morning and didn't get myself ready the night before. Had to switch it up and go to the smaller gym near my house after work. Rushed through things cause it was late and I was tired, skipping my warm-up. Bench felt good, missed 2 reps on 215 but hit 205x8 without a spot. Got stuck waiting 15 minutes for a rack to do complexes and squats, complexes felt good but I didn't warm-up for the squats and think I am being too lackadaisical with the weight being so light. At about rep 15 my right outer quad got so tight, had to squeak out the final 3 reps to get to 18. Rested and stretched, unracked the weight and couldn't do more than 2 reps without major pain. Called it quits, went home and soaked in the tub with some epsom salt. Gonna build in more time to warm up and get the legs loose. Gonna be doing some more epsom baths and will try to get in the sauna tomorrow for the recharge.

Diet:

Adding in the protein before bed. Sticking with 1 extra pb&j for now.

10-20-17 09:08 AM - Post#857568    

Foam rolled today and did some light swings and kb goblet squats with 40lbs. Could still feel a dull ache in my vastus lateralis. Hit the sauna for 20 minutes after.

Has anyone else experienced a dull ache in the vastus lateralis? I consider myself an experienced squatter and I'm having a hard time determining if its just a tight trigger point issue I need to work out or something worse. Not sure if I should take a week or so off to try and sort it out before continuing on with the program. For reference my normal squat routine is 4 sets of 225-255 for 8-10 reps.

I'm wondering if the squat holds i was doing with the KB in a very low position over stretched the area. Pretty bummed out right now.

10-20-17 02:28 PM - Post#857578    

Legs still feeling some acute pain. Don't want to keep pushing it so will be taking a week off from squating and working on stretching and loosening up the quad.

Will continue with upper body work tomorrow, not sure if i should just do the upper body portions of MMS or something else.

10-21-17 11:36 AM - Post#857615    

I've decided to back off on the complex and squats for a week and i'm going to repeat workouts 4 and 5 Wednesday and Saturday hoping to be back to full reps on squat for Saturday.


Day (5) Workout Notes:

Bench - 135x8, 185x5, 215x2x3x5, 215x2x3x3, 205x2x3x5
Bat Wings - 50x5
One Arm Press - 25x8, 40x4, 50x2x3x5, 50x2x3x5, 50x2x3x5
Bird Dog - working holding the position and form
Complex - 45x5, 65x5, 95,5
Squats - 65x10, 95x10, 135x10
Not a ton of pain squating but quad was still tight on the last few reps. Hit the sauna and did a big warm up before todays workout. Epsom salt bathed after.

Diet:

Gonna slow up my eating some since I wont be hitting heavy complex or squats this week. Going to try and maintain 198lbs.

10-24-17 05:15 PM - Post#857719    

Refresh Day:

Knee is feeling better but still going to hold back tomorrow and repeat the workout from last wednesday while going light on squats.

Pull-ups 3x8
leg extension machine 3x8
knee stretching and foam rolling.

10-25-17 11:06 AM - Post#857742    

Day 4 (2.0) Workout Notes:


Weight: 198lbs

Bench - 135x8, 185x5, 215x2x3x5, 215x2x3x4, 205x7
Bat Wings - N/A
One Arm Press - 25x8, 40x4, 55x2x3x5, 50x2x3x5,
Bird Dog - 2x5
Complex - 65x5, 65x5, 65x5
Squats - 115x10, 165x8, 185x5

Still having leg pain on the squats, i noticed narrowing my stance seems to help a bit. Thinking the issue is more IT Band related, going to work on stretching the TFL and Glutes more and working on strengthen them.
I think I'm dealing with some muscle imbalances, Lots of biking and squats = strong quads and haven't been dead lifting much.

Going to back off the squats and for that reason think I need to put a pause in my MMS. Pretty bummed but its a long journey and in the long run this is the right call.

I will be moving towards Dan's transformation program from Never Let Go. Push,Pull, and leg days using 3x8 for 2 exercises. Thinking bench and overhead press for Push, Pull-ups and pendlay row for Pull, and Deadlifts and BB Hip Thrust for leg day. Will probably include some other minor things in their and am going to try to front squat for form before every workout. Will also try some hill sprints and then have a day really focusing on rehab and working the tight muscles.

Targeting post Thanksgiving or New Years to get back into MMS.

10-25-17 12:43 PM - Post#857743    

Wise move. Hope you get your legs sorted soon.

11-16-17 08:58 AM - Post#858714    

Sorry about the leg stuff. I'm not sure what to say but this is a smart log.

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you

01-31-18 08:49 AM - Post#861629    

Never responded but this made my week. My wife said I was acting like a school girl having you respond directly to me.

Leg is feeling better and I'm thinking of taking the dip back into MMS. Trying to decide if my leg is really up for the volume so i might just take it slow and really work the warm-up and go a bit lighter on the complexes. Was thinking of hitting MMS simple then giving an all out effort on the Velocity Diet as I know you truly only have 1 shot to get it right. Current weight is at 199lbs, thinking with MMS I would bounce up to 210 and then with velocity diet would get back down to 190lbs right in time to transition to riding my bike for the summer.

01-02-20 08:43 AM - Post#892126    

Time to give MMS another go, taking 6 weeks off riding the bike to really focus on driving up the leg strength. Trying to control my weight gain during this cycle so will be macro tracking and weighting daily. Will probably spin on the bike for 30 minutes as part of my recharge day just to keep things fluid but staying in zone 1 and 2. Skipping my first rest day as i started the program on tuesday instead of monday. Dont want to have to keep track of an off balanced scheduled so thought week 1 was the time to skip a rest day. Working on implementing 10 minutes of Original Strength every day and as a warm-up. Will take measurements this evening.

Day 1 body weight: 177.2 lbs

Tuesday 12/31/2019

Original Strength warm-up and a few goblet squats and swings.

Bench Press: 135x5, 155x5, 185x5, 205x5, 205x5
Bat wing: 20x5, 35x5
One arm press: 30x5, 40x5, 45x5
Barbell Complex: 45x3, 65x3, 65x3
Bird Dog: 3 sets
Back Squat: 95x30

01-03-20 10:04 AM - Post#892185    

Hopefully your legs are good to go...I’ve really enjoyed the MMS journey so far.

01-03-20 11:38 AM - Post#892191    

• Jason V. Said:

thanks, just checked your log and looks like you are in the final stretch, best of luck finishing strong on the test!

Drews MMS Log
01-03-20 12:16 PM - Post#892194    

Nutrition overview:

Height: 5 ft. 11.75 in.
Weight: 178 lbs
Shoulder: 49 in.
Chest: 41 in.
Neck: 15 in.
Waist: 32 in.
Hip: 36.5 in.
Mid-thigh: 22.5 in.
bicep: 16 in.

Macro targets: 200 protein, 250 carb, 55 fat
Trying to hit 6 servings of fruits/veggies and keep the weight from jumping too much. Will adjust as the weights move up and depending how recovery goes.

Typical Day Nutrition:

Breakfast: 2 scoop shake with Metamucil, banana, half a bagel or oatmeal

Lunch: 6oz rotisserie chicken, greek yogurt, apple or side salad

pre-workout snack: apple/banana and pb&j

Dinner: meat,grain,veggie or sometimes a bean/lentil dish (pizza on friday!)

Pre-bed snack: greek yogurt w/ PB or protein shake or cereal


Thursday 1/2/2020 4:15pm

Body weight: 179.8 lbs

Original Strength warm-up and a few goblet squats and swings.

Bench Press: 135x5, 155x6, 185x5, 2x205x2,3,5
Bat wing: 35x10
One arm press: 25x6, 35x5, 2x45x2,3,5
Barbell Complex: 45x3, 45x3, 65x3, 65x3, 95x3
Bird Dog: 3 sets
Back Squat: 2x95x30

Lowback was a bit tight from front squats. Did some more Original Strength and hip flexor stretching before leaving the gym.

Edited by Drew Bagwell on 01-03-20 01:40 PM. Reason for edit: No reason given.

Re: Drews MMS Log
01-05-20 05:32 PM - Post#892237    

Saturday 1/4/2020

Body weight: 179.2 lbs

Recharge: Original Strength
Goblet squats: 35x10, 35x10, 45x10
Hanging from bar for 7 minutes (broken up in a few sets)
Sauna: 16 minutes


Sunday 1/5/2020

Body weight: 179 lbs

Original Strength warm-up and a few goblet squats and swings.

Bench Press: 135x5, 185x5, 3x205x2,3,5
Bat wing: 35x5
One arm press: 30x5, 2x45x2,3,5 , 40x2,3,5
Barbell Complex: 65x5, 95x5
Bird Dog: 3 sets
Back Squat: 95x30, 115x30

I put the Bird dog into my warm-up as its typically when I do them every time.

Edited by Drew Bagwell on 01-06-20 09:46 AM. Reason for edit: No reason given.

Re: Drews MMS Log
01-09-20 03:00 PM - Post#892374    

Monday Body Weight: 178.6 lbs
Tuesday Body Weight: 177.6 lbs

Macro average Jan 1- Jan 7: 2421cals; 204g protein, 256g carbs, 64g fat

Body Weight is dipping a bit but I think its due to accurate tracking. I had jumped about 3 lbs during the holidays.

At this point i think my goal is to try and treat this like a Lean Made Simple with maintenance calories. Would be fine going up to 183-185lbs and I might have to increase calories to keep up with the squats.


Tuesday 1/7/2020
Couple goblet squats and some extra stretching at the house but nothing serious.


Wednesday 1/8/2020

Wednesday Body Weight: 176.2 lbs

Original Strength warm-up and a few goblet squats and swings.

Bench Press: 135x10, 185x5, 3x215x2,3,5. 205x5 (no spotter)
Bat wing: 35x10
One arm press: 35x5, 45x2,3,5 , 50x2,3,5
Barbell Complex: 50x5, 3x95x5
Bird Dog: 3 sets
Back Squat: 115x25, 115x25, 115x15, 115x10
Got a little light headed on the 3rd set of squats so racked it at ten for a breather.

Re: Drews MMS Log
01-13-20 10:39 AM - Post#892543    

Thursday Body Weight: 176.2 lbs
Friday Body Weigh: 177.8 lbs
Saturday Body Weight: 176.6 lbs
Sunday Body Weight: 178 lbs

Diet has been good, didnt track on Saturday or Sunday and ate relatively poorer than I do when I track.

10 days in an BW remains relatively unchanged which I am happy about.

Friday 1/10/2020

Recharge day
41 minute bike ride. 10 miles, HR average: 112 bpm
Couple KB Squats and stretching


Saturday 1/11/2020

Original Strength warm-up and a few goblet squats and swings.

Bench Press: 135x10, 185x5, 3x215x2,3,5.
Bat wing: 40x5
One arm press: 35x5, 45x2,3,5 , 50x2,3,5 , 45x2,3,5
Barbell Complex: 45x5, 3x95x5
Bird Dog: 3 sets
Back Squat: 95x30, 115x30, 135x15

Keep rushing through the one arm press cause we only have 2 racks at the gym and get nervous about getting stuck waiting for 10 minutes if i dont grab it when its open.


Question for anyone reading this: Since my body weight is maintaining and this is turning into a more Lean Made Simple should I consider dropping the squats to the 135 class? I would prefer dropping my complexes some and keeping with the goal of 50 at 185 on squats but curious anyone else's thoughts.



Edited by Drew Bagwell on 01-13-20 10:41 AM. Reason for edit: No reason given.

01-14-20 08:46 AM - Post#892602    

I would ask myself what the ultimate goal was that I wanted to achieve from the program, let that determine the direction you should take. It seems to me that if you're happy with your current bodyweight, then adjust accordingly. Personally I really enjoyed pushing myself on the complexes because it was a totally new exercise for me so it was fun to see the weight on it increase. Near the end of the program though I found the complexes to be more of a grind because of all the heavier squatting to 50 reps. Good luck on the program going forward!

01-15-20 09:58 AM - Post#892690    

Appreciate the input Jason, going to try and see if I can keep going with the complexes as prescribed and keep the one arm press steady.

Tuesday Body Weight: 178
Wednesday Body Weight: 178.2


Monday 1/13/2020

Recharge day
Just some extra stretching and a few combo squats to swings


Tuesday 1/14/2020

Original Strength warm-up and a few goblet squats and swings.

Bench Press: 135x10, 185x5, 215x2,3,5,6 2x215x2,3,4
Bat wing: 40x5
One arm press: 35x5, 45x2,3,5 , 50x2,3,5 , 45x2,3,5
Barbell Complex: 45x5, 65x5, 95x5, 95x5, 95x3
Bird Dog: 3 sets
Back Squat: 95x10, 115x10, 135x30, 135x20

Missed 2 reps on the last 2 sets of bench, probably could have hit with a spotter.
Heart Rate hit 166bpm on rep 27 on the 3rd set of squats.

01-17-20 10:00 AM - Post#892811    

Wednesday Body Weight: 178.2 lbs
Thursday Body Weight: 179.2 lbs
Friday Body Weight: 178.4 lbs


Friday 1/17/2020

Original Strength warm-up.

Bench Press: 135x6, 185x5, 225x2, 245x2, 275x2
Bat wing: 40x5
One arm press: 30x5, 40x5 , 2x50x2,3,5
Barbell Complex: 50x5, 95x5, 95x5
Bird Dog: 3 sets
Back Squat: 95x10, 115x10, 135x00, 3x185x5

Needed a slight boost on the second rep of 175 so not counting it. Think if i had performed the workout in the afternoon I could have hit it.

01-21-20 12:39 PM - Post#892976    

Saturday Body Weight: 179 lbs
Sunday Body Weight: n/a
Monday Body Weight: 181 lbs
Tuesday Body Weight: 180.5 lbs

Sunday 1/19/2020

Recharge day
Trying to keep the legs in bike shape with some easy riding.

1 hour bike ride; 17mph pace


Monday 1/20/2020

Original Strength warm-up and compex pre warm-up session

Bench Press: 135x8, 185x5, 225x2, 5x245x2
Bat wing: 30x5
One arm press: 30x8, 40x5 , 50x2,3,5 , 45x2x3x3
Barbell Complex: 65x2, 95x2, 3x115x2
Bird Dog: 3 sets
Back Squat: 135x10, 185x16, 185x14, 185x12, 185x8

Didnt go for 255 on bench since I missed the 2nd rep at 275.
Had a small twing with my right shoulder on the set of 50 for one arm press so dropped back to 45lbs but still felt it so quit. The press during the complex was fine though, i will be monitoring.

01-23-20 03:09 PM - Post#893040    

Wednesday Body Weight: 179.6 lbs
Thursday Body Weigh: n/a

Thursday 1/23/2020

Original Strength warm-up

Bench Press: 135x10, 185x5, 5x225x3
Bat wing: 35x5
One arm press: 30x10, 40x2-3-5, 45x2-3-5, 50x2-3-5
Barbell Complex: 65x5, 3x115x2
Bird Dog: 3 sets
Back Squat: 135x10, 185x5, 185x5, 185x20


Shoulder felt better but hips were tight, part of that I assume is doing the workout in the early AM. Generally a bit stiffer in the am.

01-27-20 09:10 AM - Post#893210    

Friday Body Weight: 180.2 lbs
Saturday Body Weight: 181.4 lbs
Sunday Body Weight: 179.8 lbs
Monday Body Weight: 181 lbs

Week 1 BW Average: 178.8 lbs
Week 2 BW Average: 177.43 lbs
Week 3 BW Average: 178.47 lbs
Week 4 BW Average: 180.54 lbs


Saturday 1/25/2020

Original Strength stretching
ab wheel
4 rounds, 10 kb swings into 10 kb squats: 35lbs


Sunday 1/26/2020

Original Strength warm-up

Bench Press: 135x10, 185x5, 2x225x2-3-5
Bat wing: 40x5
One arm press: 30x10, 40x5, 2x45x2-3-5
Barbell Complex: 95x2, 5x115x2
Bird Dog: 3 sets
Back Squat: 115x8, 135x10, 185x15-15-14-6

Wasnt feeling as strong on squats today.

Drews MMS Log
01-30-20 05:18 PM - Post#893387    

Thursday Body Weight: 181 lbs

Wednesday 1/29/2020

Original Strength warm-up

Bench Press: 135x10, 185x5, 225x2, 245x2, 265x2
Bat wing: 40x5
One arm press: 30x10, 40x5, 2x50x2-3-5
Barbell Complex: 95x5, 2x115x5
Bird Dog: 3 sets
Back Squat: 135x10, 185x20-16-14

Edited by Drew Bagwell on 01-30-20 05:19 PM. Reason for edit: No reason given.

Re: Drews MMS Log
02-05-20 02:11 PM - Post#893739    

Thursday Body Weight: 181 lbs
Tuesday Body Weight: 179.2 lbs
Wednesday Body Weight: 179 lbs

Monday 2/3/2020

Original Strength warm-up

Bench Press: 135x10, 185x5, 225x2, 5x245x2
Bat wing: 40x5
One arm press: 30x8, 40x2-3-5, 2x45x2-3-5
Barbell Complex: 95x3, 2x115x3
Bird Dog: 3 sets
Back Squat: 135x10, 185x19-14-13-4

Had a really rough weekend. Had to take my wife to the airport Saturday AM and was up at 4am; ended up spending 7 hours out help organizing a search for a missing greyhound from our community. Came home beat and wasn't able to get to the gym. Sunday was more of the same, was out from 6:30am - 7:00pm working with a tracker searching for the dog. Wasn't able to get my workout in for a second day. Monday was so beat that I worked from home and lifted in the PM although being worn down and sore from all my activities. Trying to wrap back on schedule, with the final 2 workouts Thursday and Sunday.

Edited by Drew Bagwell on 02-05-20 02:12 PM. Reason for edit: No reason given.

Re: Drews MMS Log
02-10-20 12:56 PM - Post#894005    

Friday Body Weight: 180.1 lbs
Sunday Body Weight: 179.8 lbs

Friday 2/7/2020

Original Strength warm-up

Bench Press: 135x10, 185x5, 3x225x3, 2x245x3
Bat wing: 40x5
One arm press: 35x8, 2x45x2-3-5, 50x2-3-5
Barbell Complex: 95x2, 4x115x2
Bird Dog: 3 sets
Back Squat: 115x10, 135x8, 185x10, 135x31,20

Missed Thursday as we had flash flooding and severe weather in the area. Drove to the gym Friday after work and found out they were still without power so hustled to one of their other locations across town. Place was packed at 5pm and had a tough time with getting equipment etc.

Final workout tonight, gonna get after it for the set of 50. Will report back tomorrow and give measurements and post wrap thoughts.

Re: Drews MMS Log
02-11-20 09:49 AM - Post#894033    

Monday 2/10/2020


Original Strength warm-up

Bench Press: 135x10, 185x5, 2x225x2-3-5
Bat wing: 35x5
One arm press: 35x8, 40x5, 2x50x2-3-5
Barbell Complex: 65x2, 2x95x2
Bird Dog: 3 sets
Back Squat: 115x10, 135x5, 135x3, 185x31, 185x20

Wasn't able to get to 50 on 1 set but finished strong on a second set. Low back was tight and the limiting factor on the first set. Will update final weigh-in tomorrow with measurement changes.

02-13-20 01:06 PM - Post#894146    

Final measurements:

Height: 5 ft. 11.75 in.
Weight: 178 lbs -> 180 lbs
Shoulder: 49 in. -> 50.5 in.
Chest: 41 in. -> 41.5 in.
Neck: 15 in. -> 15.5 in.
Waist: 32 in. -> 32.5 in. (measured post dinner)
Hip: 36.5 in. -> 37.5 in.
Mid-thigh: 22.5 in. -> 23 in.
bicep: 16 in.

Overall some nice gains in size with minimal weight gain. Last 2 weeks got off track with workouts and diet but stayed fairly consistent. Tracking macros seems to work well for this plan but does require additional effort, not really too much of a problem since there are only 2ish workouts a week. Got a bit bored at times but really love the program and find it a nice challenge to go through. Transitioning to a mix of riding and lifting, going to try and keep complexes in the mix and push the weight on those some.