Sorry about the right royal job run-around. What can you do but persevere and look for all options?
Hi intensity breathing squats 3 times a week sounds like a train wreck around the corner. Could be you will make some impressive gains first.
Hope so.
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Yeah that’s it mate. Just keep on trucking!
I’m starting very light to begin with. I much prefer to squat 3 times a week. It helps my DOMS considerably. This will be the 1st time ive done a Paul Carter program and from what I have read, he knows a few things. His forum on here also gets a lot of attention from him directly so if I need help I can resort to that.
That’s the plan!
Oh I forgot to add last week that I weighed in at 73.6kg. It’s slightly more than I was expecting and I’m pretty happy with it coz I’m pretty lean at the moment despite eating a fair bit.
I have a pair of jeans that are a bit baggy on me and I need a belt to keep the up. I wanna turn them into skinny jeans 
bring on the arse and quad gainzzz!
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Your bigger than I expected
Uhhhh thanks 
?
FYI I’m not shredded or anything, I’m at a good level of leanness for me though.
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Monday 12th March
Simple But Brutal Session 1
Bench Press 3x8
20rep squats
Seal Rows superset DB reverse flyers 3x12
Curls superset other curls 2x12-20
I did band Pull-aparts throughout my bench and squats.
I did super light weight today on everything except the curls and rows. Keeping week 1 of the new program nice and chill.
Goal for the 6weeks is to do 20 rep squats with 80kg. I started at 40 today and will up the weight quickly to 60kg than slow down a bit. I was gonna start at 1 plate and go from there but I stalled out at 75kg last time I did 20reppers.
Imma write something about my nutrition at some point so I don’t have to rename the log “Irishman’s random exercises and abysmal life challenges”.
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Following to hear how you go with the 20 reppers, just make sure you eat enough.
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Ah I forgot to reply, too busy shovelling food in 
While I’m here I may as well write a bit about my eating habits for this mass phase. No numbers here so don’t ask!
Training will be in the morning before work on Monday, Wednesday, Friday.
Breakfast
Bacon, eggs and low gi grain toast
Breakfast training days
Pre - Nutri grain or Sustain cereal with milk and 1 bananna
Post - bacon, eggs, toast and protein shake
Smoko
Muesli bar, chips, cheese snack, cookies, other random crap
Lunch
Steak or hamburger with eggs
Afternoon smoko (training days)
Chicken or leftovers
Dinner
Meat + eggs + veg
Ok so pretty basic. As you can see smoko is just random junk thrown in a lunch box. Sometimes it’s annoying being a tradie with no microwave at work. If recovery starts to become a problem I will swap on some better choices at smoko such as Tuna or egg sandwiches.
Average protein - 120g
Average protein training days - 200g
Average calories - above maintenance 
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What are you reasons around lower protein on non training days? No criticism just wanting to understand ?
It basically comes from my shake, an extra protein bar, cereal and the milk in my cereal.
I’m always up for criticism!
I am no nutrition science guy but wouldn’t you want consistent high protein even on non training days to max your recovery ? Wonder what others think ?
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Thinking about it, I’m 165lb so 1g per pound is 165g of protein. I’m averaging around that over the week, maybe a bit on the low side. Thanks for bringing that to my attention, I know @danteism has brought it up with me as well.
I think i will try to put something higher protein into my smoko slot. Something a bit more nutritious there would be helpful to.
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This is probably optimal.
I don’t do this though, I normally aim for 1g per pound on training days and 0.8g on off days.
It affords me more carbs and I like carbs
A Shake?
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“I eat 0.8 grams of protein per pound of bodyweight a day”
MORE PROTEIN
“How about 1.5 grams?”
MORE PROTEIN
“2 grams?”
MORE
PROTEIN
But in all seriousness, 1-1.5g/lb will do just fine
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My shakes are milk based and they get hot before smoko. Not a good mix haha
Wednesday 14th March
Simple But Brutal Session 2
Incline BB Bench Press 350 method
20rep squats 45kg
Chin-ups 6,6,6,7,3 - 28 total
Dips 8,8,8,5,5
Started to run out of time so I didn’t do all 50 chin-ups and cut down a few dips as well. Not used to doing this many reps for those exercises so I should get some decent growth out of them.
Squats were good. The whole session was a bit tough due to it being so early and dark outside.
Oh yeah and I’ve had man flu since Monday night. Really weird coz I very rarely get sick and it’s not even flu season. Codeine is helping me sleep.
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Oh CG 
Oh the flu! Damn haha
Thanks, I’m not going to let it get me down! Just gotta keep eating and working and sweating and make the nasty flu regret messing with me
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HAHA get your mind out of the gutter!! You’re welcome.
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Get better soon! And @countrygirl2016 lmao
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Take the shake powder in your shaker and add some cold water. Hey presto cold shake
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