Results are out! Find what you need...fast. Get quick advice or join the chat
Hey there! Sign in to join this conversationNew here? Join for free

*J DOT A's 20 Squat and Milk programe*

Announcements Posted on
    • Thread Starter
    • 0 followers
    Offline

    ReputationRep:
    Hey guys,

    Tommorow, Friday the 16th March will be the first day I try this legendary programme. It's said to be the most intense workout, involving squats for 20 reps and a gallon of milk a day.

    20 Rep Squats- Routine


    (Sets x Reps)

    • Squat: 1 x 20

    • Pullovers: 1 x 20

    • Bench Press: 2 x 10

    • Bent-over Rows: 2 x 10


    Diet- 4000kcal.

    Let the good times roll tommorow. YEAH BUDDY
    • 9 followers
    Offline

    ReputationRep:
    Unless you're a really hard gainer, a gallon of (presumably whole) milk isn't necessary. You'll just get too fat and have other problems (eg. acne, diarrhea).

    But good luck
    • Thread Starter
    • 0 followers
    Offline

    ReputationRep:
    (Original post by sil3nt_cha0s)
    Unless you're a really hard gainer, a gallon of (presumably whole) milk isn't necessary. You'll just get too fat and have other problems (eg. acne, diarrhea).

    But good luck
    Im defo not a hard gainer... but its part of the programme. It's how the old school bodybuilders used to gain incredible size.
    • 0 followers
    Offline

    ReputationRep:
    (Original post by J DOT A)
    Hey guys,

    Tommorow, Friday the 16th March will be the first day I try this legendary programme. It's said to be the most intense workout, involving squats for 20 reps and a gallon of milk a day.

    20 Rep Squats- Routine


    (Sets x Reps)

    • Squat: 1 x 20

    • Pullovers: 1 x 20

    • Bench Press: 2 x 10

    • Bent-over Rows: 2 x 10


    Diet- 4000kcal.

    Let the good times roll tommorow. YEAH BUDDY
    A US gallon is what, 7 UK pints ish ? ~360kcal per pint. So that's 2500+ kcal from milk alone, leaving 1500 from food. I'd probably eat more solid food.

    Also, how often do you do this routine?

    Anyway, will be interesting to see how you progress!
    • 4 followers
    Online

    ReputationRep:
    Make sure you are squatting your 10rep max
    • 0 followers
    Offline

    ReputationRep:
    wasnt u doing SS? Even if only 2 sessions? what happened?
    • Thread Starter
    • 0 followers
    Offline

    ReputationRep:
    (Original post by desijut)
    wasnt u doing SS? Even if only 2 sessions? what happened?
    Ahh I was doing SS for around 4 months, and then just needed a change. My new blog I posted was meant to give motivation to do it but I really needed something new. But fantastic gains from SS even only after 4 months.
    • Thread Starter
    • 0 followers
    Offline

    ReputationRep:
    (Original post by Scoobiedoobiedo)
    Make sure you are squatting your 10rep max
    Yep calculated that to be around 40Kg... to start with. Let's see how that goes!
    • Thread Starter
    • 0 followers
    Offline

    ReputationRep:
    (Original post by RawJoh1)
    A US gallon is what, 7 UK pints ish ? ~360kcal per pint. So that's 2500+ kcal from milk alone, leaving 1500 from food. I'd probably eat more solid food.

    Also, how often do you do this routine?

    Anyway, will be interesting to see how you progress!
    Thanks bro, yeah I can stomach a gallon of milk you just need to pace it with smaller meals.
    And first training session is today, will let you all know how it goes
    • 4 followers
    Online

    ReputationRep:
    (Original post by J DOT A)
    Yep calculated that to be around 40Kg... to start with. Let's see how that goes!
    Sweet. Good luck.
    • Thread Starter
    • 0 followers
    Offline

    ReputationRep:
    Okay guys just got back from GYM!

    First of all, 20 reps of squats is absolute killer. I had pins and needles and it took me around 3-4 minutes to complete, but man did the PUMP feel awesome. Never had one like that. The remaining pullovers were really nice as they stretched my rib cage after squatting.

    Squats:40Kg
    Bench:30Kg
    Pullovers (stretch more than exercise):10kg
    Bent over rows:30Kg

    Adding 2.5kg to all apart from pullovers on Monday.
    YEAH buddy!

    Oh I am also absolutley f****** starving!
    • 17 followers
    Offline

    ReputationRep:
    Good luck man. Drinking a gallon of milk a day sounds extreme but it's really worth it if you're wanting to gain lots of weight.

    I'd do deadlifts too if I were you! Bent-over rows are my favourite exercise, I think. Definitely between that and the deadlift.
    • Thread Starter
    • 0 followers
    Offline

    ReputationRep:
    Wassup Guys!

    2nd day of training.

    Squats 60Kg.
    Bench 37.5
    rows 30kg (still need to get that up)

    Am drinking a gallon of milk and boy do I CRAVE it. It's like I can't imagine my life without milk.
    Anyway the squats went up big time because I thought I could do it and I did. More of a mental thing than physical if I am honest... I was shaking again and by 16th I kind of didn't know where I was.

    YEAH BUDDY LETS GO!
    I am borderlining 80Kg.... target is 100
    • 17 followers
    Offline

    ReputationRep:
    (Original post by J DOT A)
    Wassup Guys!

    2nd day of training.

    Squats 60Kg.
    Bench 37.5
    rows 30kg (still need to get that up)

    Am drinking a gallon of milk and boy do I CRAVE it. It's like I can't imagine my life without milk.
    Anyway the squats went up big time because I thought I could do it and I did. More of a mental thing than physical if I am honest... I was shaking again and by 16th I kind of didn't know where I was.

    YEAH BUDDY LETS GO!
    I am borderlining 80Kg.... target is 100


    I know how you feel about the milk. Whenever I have a day off with it I feel weird.

    20kg is a lot of weight to put on, though!
    • 75 followers
    Offline

    ReputationRep:
    (Original post by J DOT A)
    Wassup Guys!

    2nd day of training.

    Squats 60Kg.

    YEAH BUDDY LETS GO!
    I am borderlining 80Kg.... target is 100

    Nice Squats. Ive done 20rm a few times and found its largely psychological beyond the 10th rep or so...

    What was your recent 5rm/1rm to hot 60kg*20 then?
    • 4 followers
    Online

    ReputationRep:
    (Original post by J DOT A)
    Am drinking a gallon of milk and boy do I CRAVE it. It's like I can't imagine my life without milk.
    I'm incredibly jealous. I miss milk, it makes life worth living!
    • Thread Starter
    • 0 followers
    Offline

    ReputationRep:
    (Original post by JordanR)


    I know how you feel about the milk. Whenever I have a day off with it I feel weird.

    20kg is a lot of weight to put on, though!
    You get me man! After every meal I just down a pint. And the bittersweet thing about this whole training/bodybuidling is the constant hunger. I feel like a machine, I need to constantly eat. It's a pain in the ass making pasta and eating it every 2 hours because I literally get that hungry, and if I don't eat I feel like ****.

    How are your bent over rows man? I love them too but goddamn they are hard.
    • Thread Starter
    • 0 followers
    Offline

    ReputationRep:
    (Original post by Motorbiker)
    Nice Squats. Ive done 20rm a few times and found its largely psychological beyond the 10th rep or so...

    What was your recent 5rm/1rm to hot 60kg*20 then?
    Well here's the thing, I started training after around 4 month hiatus. My 5 repmax was 75Kg. I did 60 and that should of been my start of weight, not 40. However its all good just gonna keep adding the pounds to it!
    • Thread Starter
    • 0 followers
    Offline

    ReputationRep:
    (Original post by Scoobiedoobiedo)
    I'm incredibly jealous. I miss milk, it makes life worth living!
    Bro it has to be done! that beautiful taste of calories and fat and protien all at once!!
    • Thread Starter
    • 0 followers
    Offline

    ReputationRep:
    (Original post by Motorbiker)
    Nice Squats. Ive done 20rm a few times and found its largely psychological beyond the 10th rep or so...

    What was your recent 5rm/1rm to hot 60kg*20 then?
    Oh and bro, how did you find the 20rm?

Reply

Submit reply

Register

Thanks for posting! You just need to create an account in order to submit the post
  1. this can't be left blank
    that username has been taken, please choose another Forgotten your password?
  2. this can't be left blank
    this email is already registered. Forgotten your password?
  3. this can't be left blank

    6 characters or longer with both numbers and letters is safer

  4. this can't be left empty
    your full birthday is required
  1. By joining you agree to our Ts and Cs, privacy policy and site rules

  2. Slide to join now Processing…

Updated: March 22, 2012
New on TSR

The future of apprenticeships

Join the discussion in the apprenticeships hub!

Article updates
Useful resources

Quick link:

Unanswered fitness blogs threads

Groups associated with this forum:

View associated groups
Reputation gems: You get these gems as you gain rep from other members for making good contributions and giving helpful advice.