I am going to post daily for the next 12 weeks. My procress and workouts and meals as well. Will be challenging since I fly to poland next month, but I have access to gym there. I weight my food because I want to know how musch I eat. I finished my old program before christmas and found this  

Day 1

Like always my I start my day on my green starter. It is dried veggie powder, 2 scoops BCAA´s and one scoop creatine mixed with 2 cups water.  My breakfast is 3 eggs. Half a cup egg whites and 40 grams oats cooked on a pan . I mix in a gallon jug 4 scoops of BCAA and glutamine to sip on all day. 

I like to have 2 meals before workout. Meal 2 is usually fish and quinoa or rice. 

It was chest and triceps+abs on the day 1 3x3x3 for each part. I am luky that my gym is in the walking distance uphill so I drink my preworkout and start walking and th moment the preworkout start kick in I am walking into the gym warmed up and ready. The chest exercise is chalenging for me, since the chest is one of my weak part. Start with dumbell chest press. I was unable to use the dumbells, so I went for the barbell bench press instead. 3 sets 8 rebs and 3 burns. The chest was on fire. Next was Reverse barebell bench press. I had never done this version before.(It made my list of favourite exercise) I went light to get used to the exercise I finish the chest with Low-To-High Cable Fly. After this is like my chest wake up after coma. The triceps ecercises was a killer and I soaked completly toasted in the jacuzzi with my bcaa drink after cardio. post meal was chicken and rice and protein shake before bed.  Chest day looking good and cant wait for day 2. 

Have appointment next week to get my bf measured. I think I am around 20%

Sounds like a solid first day of training @Transform2fit! Plenty of good food in there too! I can hear the gains coming already 💪 ðŸ˜ 

It was intense and a solid workout. Finish day 2 and so far so good. Like it how much it challenge my body. I thought I can jump to month 2 but I give it all in now with weights and in the reps. Just going for the full program. Finished the back and biceps late yesterday and still feel sore in the back. Today is the leg day.......By the look of the exercises, my wife is going to drive home.

I like to workout alone. Just me and the music in my ears. Jump in and out. It is a lot of people walking around like zombies without a break a sweat. Day 2 coming soon

@Transform2fit yeah it is probably a good idea to just cruise through the program as it's laid out so you get used to it. Month 2 will definitely ramp up the volume and frequency.

Have a great leg workout bro! 💪 

day 2 and 3

I have been busy with work, so I combine day 2 and 3 to one post.

Day 2

Back and biceps. I went for an evening training this time because of work. Did a solid workout went for a failure for all sets. The gym was full this day of January people, wondering everywhere with no plan. For the biceps exercise I change a little. Did a biceps curl in the Smith machine. 3x3x3 forgot it was just 1 burn. Then I went for the cables and did 3x3x3 hammer curl and reverse bicep curl. My arms were exploding after the routine. I knocked down my protein with creatine and did 15 min cardio on a stair climber. I skipped the jacuzzi this day of the cold it was 15 degrees.

Day 3

Leg day........................was intense. I ate my usual breakfast and one hour before. One bowl of rice krispies with rice milk. I love leg day. It is my stronger part. I always had thick calves and thighs. Just starting squading so I didn’t go as heavy just enough to feel the burn. Leg press was the next tarket did 400 pounds on the first set then went down to 360 and then 320. The gym was full like normally is in January so barbell step up went out for a glute machine. Did 3x2 there went heavy there. I was able to finish the rest solid. Had problem walking after this. Drank my protein and did 15 min cardio on a bike. Cold shower and sauna with my bcaa to jump start my recovery. My meals are clean so this should affect the scale. I am stepping on it daily.

cant wait for the next day. Deadlifts DEADLIFTS

Day 2 sounds like you got an awesome arm pump man!! Just be careful with going to literal failure.. you only want to do that for maybe one set.. not every set or you will burn out too quickly.

Great work with the leg workout too! It takes dedication to hit some cardio after smashing legs haha. Sounds like you will definitely be seeing results very soon!!

Thanks for the advise. I gear me down a little. Finish day 4 solid after the deadlift exercise with moterate weights I tried for my PB 370 and it went up... Have awsome feeling about this program.

Awesome about the PR man!! You aiming to hit over 400lbs when you get to the end of the program?!

Yes I feel I can aim for that. Getting stronger and stronger every month. Have not tied my max very often. Like better to have solid workouts, with good movements. Ego lifting get you nothing but injuries. Going to write for day 4..it was pretty good day.

day 4

I walked into the gym, still stiff from leg day. Knowing it is deadlifts on todays menu...I expected brutal workout. It turned exactly like that. Did the 3 sets with the burns and it felt good. Managed to brake my PB in deadlift 370 pounds. I was not sure on doing Bulgarian deadlifts, because I have to be careful of my back,  so I swap it with back raises with barebell plates.  I finished calves solid and shoulders before cardio and jacuzzi. 2 pounds down in 4 days is a good sign for me. I step on the scale daily. Now I need to workout in the mornings. Since I have nightshifts.  

Weight on the scale going down, weights in the gym going up.. that is the perfect balance man!! You are doing an awesome job!!

Thank you its motivates me. Rest day today from weights but going to keep the cardio in. Hope to lose 1 or 2 pounds by the end of the week.

Let the weights have a rest.. nice haha. Cardio will help with that fat loss! 💪 

cant skip a day if I am feeling good. Did arms on day 5. Tricep pulldown 3x8x3 and tricep pushdown 3x8x3 skullcrusher 3x8x3, caple hammer curl 3x8x3 dumbell curl 3x8x3, and bicep curl on a smith machine 3x8x2. on a day 6 was abs. Did a home workout. Feel good about the program

Great work @Transform2fit!! 1 week down already, keep going!