Dave Mongan Overview Category: Weight Gain Name: Dave Mongan Age: 23 Starting Weight: 82kgs Finishing Weight: 89kgs Weight Gain: 7kgs When I was starting the challenge I knew it would be difficult but I was looking forward to adding some lean muscle to help me with rugby. My training program was split into 3 sections [...]

Dave Mongan Week 5 Review The new diet is much better starting to see an increase in muscle weight. I am up about .5kg since last week. I found that I was quite tired and sore come the end of the first phase. I had to take a 3 day rest before I started phase [...]

Dave Mongan Week 4 Review Training Plan Day 1 Exercise Sets Reps Weight Rest Snatch Tech 5 3 90 sec. Front Squat 4 6 105 90 sec. Dumbell Bulgarian squat 3 8 each side 18 90 sec. Dumbell Step ups 3 8 each side 20 90 sec. Glute Ham raise 3 8 0 60 sec. [...]

Dave Mongan Week 3 Review Training is going really well, I have gotten use to the intensity and work load involved in the program, which did take me awhile. I am really enjoying the Ultimate and the diet is really good. I feel very lean at the moment, as the amount of carbs I would [...]

Training Plan Day 1 Exercise Sets Reps Weight Rest Snatch Tech 5 3 90 sec. Front Squat 4 6 97.5 90 sec. Dumbell Bulgarian squat 3 8 each side 16 90 sec. Dumbell Step ups 3 8 each side 20 90 sec. Glute Ham raise 3 8 ? 60 sec. Day 2 Exercise Sets Reps [...]

Dave Mongan Week 1 Review So my first weeks training is finished and it is going really well, I am loving the program and the diet. I have found that my appetite has gone crazy I am hungry literally 20 mins after I have every meal and I need my sleep alot more! I use [...]