Henrik Kesler

So you want more muscle? How's your eating look? And how about some more details on the lifting?

Putting on 25lbs of muscle, NOT just bodyweight, is damn near a lifetime of progress for someone who isn't running AAS. Now the bad news..you'll get 80% of the results you'll get from proper and consistent training in the first 12 months. After that, the amount of work required for progress increases while the return on the work becomes smaller and smaller.

There's a difference between having the vaunted "nose for the net" and actually having the hockey IQ to read the play and be there when it counts. Gaunce has the latter, and it's a good thing.

Demarco Murray is crazy good. He's run all over the Saints tonight.

Man, the Bears D isn't what it used to be...at all. Aaron Rodgers is putting on a clinic today.

Seeing someone bench what you squat is good for perspecitve, isn't it? You should have that. 275x5 usually translates to 315+. Kill it!

Go with Bulleit. I've had both, and prefer the Bulleit by miles. Rittenhouse is wayyyy to sweet for a good rye, IMO. Rittenhouse is an 'old style' rye in that it's only 51% rye in the mash bill. The Bulleit is 95% rye, and a very good, if a bit in your face, whiskey.

Have you gotten back into lifting?

When I doubt, simplify. I know we've discussed your routine in the past and I always thought the number of exercises was too much. It's easy to start dreading the gym when you've got 7 exercises to do every session. Personally, I think you should pare your lifts down to squats, benches, deadlifts, presses, 2-3 back exercises, and some arm isolation work with your main focus on getting strong on the four compound lifts I listed. Training for aesthetics without having a plan for progression on your lifts is a fools errand. You cannot build muscle without progressive overload, and the exercises with the greatest muscle building potential are lifts that (1) involve a lot of muscles working in coordination, (2) have a fairly long range of motion, (3) you can use a lot of weight on, and (4) allow for nearly infinite progression. Given the above qualifiers for exercises with the best potential for building muscle, you have squats, benches, deadlifts, presses, and rows with a barbell as your best muscle builders. Second comes the above movements (sans deadlifts) with dumbbells. Dumbells fall behind barbells on muscle building potential because the progression is not easy. And far behind the barbell and DB movements in terms of effectiveness is everything else. If I were you, this is how I would program my gym sessions: Note: only work sets shown for total volume. Start all warm ups with the EMPTY BAR and add weight in roughly equal jumps until you hit your work set weight for the day. The warmup for the squat would look something like this: BAR x5x2 135 x5 185x4 225x3 275x2 315x5x3 (work sets) A: Squat 3x5 Bench 3x5 Lat Pulldowns 4x10-12 Curls 4x10 B: Deadlift 2x5 Press 3x5 BB Rows 3x5 Lying Triceps extensions 4x10 I would lift 3-4 times per week with the following of two potential schedules: A B (day off) A B (weekend off) OR A day off B day off A (then do BAB schedule the next week) The plan for progression would be to add 5-10lbs per session to all of the exercises listed with 3x5 as the prescribed volume.