Last workout of the Squat and Milk Program

Last workout with the Squats and Milk program

Last Friday was my last go round with this certain program. It was surely very tough and I also loved how simple this program was. It pushed me hard. I left the gym many of days feeling light headed and breathing hard long after i've left the gym. But of course nothing last forever and i felt it was time to move on to another phase of training. I think i may have put on 6 to 7 lbs. soild with this program and it's one i'll advise to any one looking to pack on a few good pounds. i also ended up squatting way heavier then i ever thought for 20 reps!

1 set of squats for 20 reps. My all time high was 310lbs. I know for a fact i could've reached and push for more weight but my lower back was giving me the blues more and more so i didn't want to chance it. Followed by 1 set of dumbbell pull overs for 20 reps

2 set of Muscle ups averaged about 8 reps felt pretty easy for the 1st time in months to be honest. I think i can go 13 or more again now like i did about this time last year

2 set of Dumbbell chest press with 85lbs. dumbbells. Once again i know i coud've used the 110 but i rarely had anybody in the gym to spot me or hand them to me so i had to use what i could

2 sets of barbell rows. I got up to about 175lbs. for 8 reps

2 sets of barbell push press. I felt good and went up to about 180lbs. or so friday. for atleast 4 reps. 1st time doing that in many months.

Like i said very simple program but very taxing trust me!!!!!! give it a go anytime you want change