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That's great!!

Now 154lbs and 10% bf or so, knew those doms in famine meant something.

Nice work Cookie..

Alright so im going away for 6 days or so, hopefully I can find a gym.If not then its only 6 days so ah well

Gonna do those first 5 workouts with these excercises and with the rep range stated:

Bench
Pullover
squat
stiff legged deadlift
barbell row(I know you said to switch it for 1arm db row but I feel this is a better excercise, il switch if I notice back pains)

And then when ive finished the 5 workouts, what rep range/sets do you recommend I do with these excercises Rob?

Apologies Cookie but what loading pattern/workout are you using coming off of the 5 HIT workouts?

I couldn't find it in this thread...

Ive just gone on the 5 HIT workouts but I changed it to the excercises I stated and used the reps stated in the 5 HIT workouts.EG I did 9 reps of those 5 excercises today.

Then after these 5 workouts I was asking what rep range to use from there on for these 5 excercises for purely size gains.

Your best bet is to cycle the reps as this variable is the one the body adjusts the quickest to.

Consider the following rep range cycles:

10-12 reps
8-10 reps
4-6 reps
2-3 reps
MAX singles

OR, insert a de-load:

10-12 reps
8-10 reps
4-6 reps
2-3 reps
10-12 reps
MAX singles

Alternatively, you have the German Loading Patterns 1 and 2, the Russian Loading Pattern and the 10% solution to play with. LOTS of options in The Blueprint to consider.

Aight yeh I think ill go with the first one after these 5 workouts.Forgot to do them ab excercises aswell.What you think about adding in a bicep excercise cause I think its the only muscle not getting hit that much?

And all 1set yeh?

Think ill give the crunches and hanging leg raises a go and if I cant hold a weight between my legs ill do that one with the barbell you said instead.

Heres my numbers, all 9 reps except pullover

Bench 60kg
Pullover 30kg for 5 then 25 for 4, think I mixed up the weight I could do, thought it was 25kg or something for 20 reps I could do, but it was actually 20 or 15.
Squat 70kg
Stiff legged deadlift 80kg
Bent row 50kg(Gonna reduce this so I can pause at the top when I tip the bottom bit of my stomach so I work biceps more.Back/legs already getting hit hard so...

So im going away tomorrow.See you in 6 days with an update, if I found a gym and etc.Bringin all my supps with me so there better be one

You can certainly add biceps (suggest preacher curls) but honestly, with all of that pushing and pulling your bis/tris are going to be getting a LOT of work!

I haven't done a curl in 5+ years. LOTS of weighted chins, dips, pushes and presses though.

Aight.Cya in 6-7 days.

Have fun!

Aight so just back, there was no gym or rather I didnt see one.A lot of guys blatantly roiding over there.Drank 2 of the nights, kinda peer pressured into it cause its my 6th year holiday.For the next few months though I will definitely take this seriously.No drinkin during feast.Gonna restart those first 5 workouts to see where im at.

Welcome back Cookie. Glad you got it out of your system