Please note: This is Part 7 of a series of articles following Chad Byers' quest to gain 30 pounds of muscle in a year. To read/review Part 6 (where you will find links to the previous articles), please click here.
It has been one month since my last update. Since then, I have gained 4 lbs. (current weight is 216 lbs.). My diet has remained mostly the same as last month, and I am still alternating between higher and lower calorie days. I am eating mostly raw fruits and vegetables, with cooked food occasionally, but not every day.
I have added a fourth meal every day, in the morning between 5:00-7:00 AM. It is a smoothie with 2 handfuls of baby greens (spinach, kale, and chard), 3 bananas, 2 cups of blueberries, and 2 cups rice milk.
Strength training days still consist of an upper body and lower body split, where I alternate between upper and lower body every other day. The days in between workouts are off.
I am still taking 3 servings of Cell Block80 per day, including one pre-workout.
Upper Body Bodyweight Tension (Watch the video posted above for clarification.)
Circuit: 3x10 3:3:3 (3 count tempo on eccentric phase, isometric hold at top/bottom and on concentric phase so that each rep takes 9 seconds to complete)
1d. TRX Row
1e. Pike Press