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This week is the start of my journey to putting on 10 plus pounds of muscle. My first workout consisted of a brief but thorough lower body warm-up followed by 5 high volume sets of the following exercises:

  1. Elevated Cash Raises (3 of the sets weighted)

  2. Stationary Lunges (3 of the sets weighted)

  3. Stiff Legged Kettlebell (50lb) Deadlifts

Here is is a short clip of me performing a finishing set of calf raises.

I usually am not sore after a training session, however the volume and isolated focus of this first session has me somewhat feeling the effects of this high volume training, This workout will be performed 2 times per week. There will also be 2 upper body workouts as well as a high volume deadlift session.

We are off to a good start to "Operation 220 Pounds of Muscle".


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