-
[b]Date:[/b] Friday, May 29, 2020
[b]Age:[/b] 31
[b]Height:[/b] 6 foot 3 inches
[b]Week 16 Morning Weight:[/b] 172 Pounds
[b]Week 16 Body Fat %:[/b] ~ 13 %
[b]Week 16 Pictures:[/b]
Unflexed Front
[spoiler][Img]https://i.ibb.co/wwf0sZh/20200507-090552.jpg[/img][/spoiler]
Unflexed Side
[spoiler][Img]https://i.ibb.co/6nwHhTc/20200507-090839.jpg[/img][/spoiler]
Flexed Front
[spoiler][Img]https://i.ibb.co/bLTmGBH/20200507-091125.jpg[/img][/spoiler]
Flexed Side
[spoiler][Img]https://i.ibb.co/rynbG47/20200507-091409.jpg[/img][/spoiler]
[b]Goal Weight:[/b] 169.5 Pounds
[b]Sleep:[/b] 9 Hours
[b]Diet:[/b] Low Carb + Calorie Deficit
Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber
4 TBSP Olive Oil ~ 480 Calories, 56 g fat
Fish Oil ~ 70 calories, 6 g fat
7 TBSP Psyllium Husk ~ 122.5 calories, 24.5 g fiber
1.05 lbs Atlantic Salmon ~ 871 calories, 94.8 g protein, 51.7 g fat
Gluten Free Crackers x 2 ~ 320 calories, 2 g protein, 9 g fat, 4 g fiber
Apple Pie Fruit & Nut Bar ~ 200 calories, 4 g protein, 10 g fat, 4 g fiber
Total: 2,759.5 calories, 226.8 g protein, 136.9 g fat, 36.7 g fiber
[b]Supplements:[/b] Multivitamin + Omega Oil
[b]Energy Level:[/b] Alert
[b]Workout:[/b] [size=4][color=Blue][b][u]Workout Lower Day[/b][/u][/color][/size]
[b][color=red]Squat[/color][/b]
[Olympic Bar + Spring Collars + 2x45 lbs + 2x10 lbs + 2x5 lbs = 165 lbs]
12 Reps
12 Reps
[b][color=red]Romanian Deadlift[/color][/b]
[Olympic Bar + Spring Collars + 2x45 lbs + 2x35 lbs = 205 lbs]
12 Reps
12 Reps
[b][color=red]Glute Bridge[/color][/b]
[Olympic Bar + Spring Collars + 2x45 lbs + 2x35 lbs = 205 lbs]
12 Reps
12 Reps
[b][color=red]Bulgarian Split Squat[/color][/b]
[35 lb DBs]
12 Reps (per side)
12 Reps (per side)
[b][color=red]SEATED ABDUCTION[/color][/b]
[100 lbs]
15 Reps
13 Reps
+
[b][color=red]Abdominal Machine[/color][/b]
[140 lbs]
20 Reps
12 Reps
[b][color=red]Calf Raise[/color][/b]
[260 lbs]
18 Reps [Make sure pinky toe is safe]
12 Reps
+
[b][color=red]Hanging Leg Raise[/color][/b]
[Bodyweight]
10 Reps
10 Reps
[b]Notes:[/b]
GOTTA POWER THROUGH!
Remember:
Squats = HIT DEPTH, SLOW TEMPO
Romanian Deadlifts = DEEP STRETCH, GRIP HARD
[b]
No excuses!
[Size=5]
[Color=blue]Bulksgiving begins June 8, 2020[/color][/Size]
[/b]
-
[b]Date:[/b] Saturday, May 30, 2020
[b]Age:[/b] 31
[b]Height:[/b] 6 foot 3 inches
[b]Week 16 Morning Weight:[/b] 172 Pounds
[b]Week 16 Body Fat %:[/b] ~ 13 %
[b]Week 16 Pictures:[/b]
Unflexed Front
[spoiler][Img]https://i.ibb.co/wwf0sZh/20200507-090552.jpg[/img][/spoiler]
Unflexed Side
[spoiler][Img]https://i.ibb.co/6nwHhTc/20200507-090839.jpg[/img][/spoiler]
Flexed Front
[spoiler][Img]https://i.ibb.co/bLTmGBH/20200507-091125.jpg[/img][/spoiler]
Flexed Side
[spoiler][Img]https://i.ibb.co/rynbG47/20200507-091409.jpg[/img][/spoiler]
[b]Goal Weight:[/b] 169.5 Pounds
[b]Sleep:[/b] 9 Hours
[b]Diet:[/b] Low Carb + Calorie Deficit
Protein Shake x 8 ~ 928 calories, 168 g protein, 5.6 g fat, 5.6 g fiber
3 TBSP Olive Oil ~ 360 Calories, 42 g fat
2 Large Eggs ~ 140 calories, 12 g protein, 10 g fat
Fish Oil ~ 70 calories, 6 g fat
9 TBSP Psyllium Husk ~ 157.5 calories, 31.5 g fiber
Top Sirloin ~ 223 calories, 23.54 g protein, 13.3 g fat
Total: 1878.5 calories, 203.54 g protein, 76.9 g fat, 37.1 g fiber
[b]Supplements:[/b] Multivitamin + Omega Oil
[b]Energy Level:[/b] Alert
[b]Workout:[/b] [size=4][color=Blue][b][u]REST DAY[/b][/u][/color][/size]
[b]Notes:[/b]
Fresh Rest Day!
I'm using this final week before my bulk to drop a pound of weight or so, but most importantly I want to lose all the water weight I absorbed to have a good idea of what my calorie maintenance will be for my bulk.
At this rate I will average just below maintenance for the month, with wiggle room of about 350 calories or so.
[b]
Calorie Targets For Bulk:
2,443 <- I don't want to get much lower than this, but it's not a huge deal for now
to
2658 <- aiming to average here before I go into full bulk on June 8
to
2873 <- If I feel like I need the extra energy, I'll get here
[Size=5]
[Color=blue]Bulksgiving begins June 8, 2020[/color][/Size]
[/b]
-
[b]Date:[/b] Sunday, May 31, 2020
[b]Age:[/b] 31
[b]Height:[/b] 6 foot 3 inches
[b]Week 16 Morning Weight:[/b] 172 Pounds
[b]Week 16 Body Fat %:[/b] ~ 13 %
[b]Week 16 Pictures:[/b]
Unflexed Front
[spoiler][Img]https://i.ibb.co/wwf0sZh/20200507-090552.jpg[/img][/spoiler]
Unflexed Side
[spoiler][Img]https://i.ibb.co/6nwHhTc/20200507-090839.jpg[/img][/spoiler]
Flexed Front
[spoiler][Img]https://i.ibb.co/bLTmGBH/20200507-091125.jpg[/img][/spoiler]
Flexed Side
[spoiler][Img]https://i.ibb.co/rynbG47/20200507-091409.jpg[/img][/spoiler]
[b]Goal Weight:[/b] 169.5 Pounds
[b]Sleep:[/b] 8.5 Hours
[b]Diet:[/b] Low Carb + Calorie Deficit
Protein Shake x 10 ~ 1,160 calories, 210 g protein, 7 g fat, 7 g fiber
4 TBSP Olive Oil ~ 480 Calories, 56 g fat
Fish Oil ~ 70 calories, 6 g fat
8 TBSP Psyllium Husk ~ 140 calories, 28 g fiber
Total: 1,850 calories, 210 g protein, 69 g fat, 35 g fiber
[b]Supplements:[/b] Multivitamin + Omega Oil
[b]Energy Level:[/b] Alert
[b]Workout:[/b] [size=4][color=Blue][b][u]REST DAY #2[/b][/u][/color][/size]
[b]Notes:[/b]
Fresh Rest Day!
I'm using this final week before my bulk to drop a pound of weight or so, but most importantly I want to lose all the water weight I absorbed to have a more accurate idea of what my calorie maintenance will be for my bulk.
At this rate I will average just below maintenance for the month, with wiggle room of about 350 calories or so.
[b]
Calorie Targets For Bulk:
2,443 <- I don't want to get much lower than this, but it's not a huge deal for now
to
2658 <- aiming to average here before I go into full bulk on June 8
to
2873 <- If I feel like I need the extra energy, I'll get here
[Size=5]
[Color=blue]Bulksgiving begins June 8, 2020[/color][/Size]
[/b]
-
[b]Date:[/b] Monday, June 1, 2020
[b]Age:[/b] 31
[b]Height:[/b] 6 foot 3 inches
[b]Week 16 Morning Weight:[/b] 172 Pounds
[b]Week 16 Body Fat %:[/b] ~ 13 %
[b]Week 16 Pictures:[/b]
Unflexed Front
[spoiler][Img]https://i.ibb.co/wwf0sZh/20200507-090552.jpg[/img][/spoiler]
Unflexed Side
[spoiler][Img]https://i.ibb.co/6nwHhTc/20200507-090839.jpg[/img][/spoiler]
Flexed Front
[spoiler][Img]https://i.ibb.co/bLTmGBH/20200507-091125.jpg[/img][/spoiler]
Flexed Side
[spoiler][Img]https://i.ibb.co/rynbG47/20200507-091409.jpg[/img][/spoiler]
[b]Goal Weight:[/b] 169.5 Pounds
[b]Sleep:[/b] 9.25 Hours
[b]Diet:[/b] Low Carb + Calorie Deficit
Protein Shake x 10 ~ 1,160 calories, 210 g protein, 7 g fat, 7 g fiber
4 TBSP Olive Oil ~ 480 Calories, 56 g fat
Fish Oil ~ 70 calories, 6 g fat
8 TBSP Psyllium Husk ~ 140 calories, 28 g fiber
Total: 1,850 calories, 210 g protein, 69 g fat, 35 g fiber
[b]Supplements:[/b] Multivitamin + Omega Oil
[b]Energy Level:[/b] Alert
[b]Workout:[/b] [size=4][color=Blue][b][u]Workout Upper Day[/u][/b][/color][/size]
[b][color=red]Pronate Grip Pull Up - 3 x AMRAP[/color][/b]
[Weight Belt (Empty)]
12 Reps
8 Reps
6 Reps
[b][color=red]Dips - 3 x AMRAP [/color][/b]
[Weight Belt (Empty)]
13 Reps + negative
8 Reps + negative
7 Reps + negative
[b][color=red]Dumbbell Row - 3 x AMRAP (8 - 10)[/color][/b]
[65 lb DBs]
12 Reps
10 Reps
8 Reps
[b][color=red]Overhead Press - 3 x AMRAP (8 - 10)[/color][/b]
[45 lb DBs]
9 Reps
6 Reps
5 Reps
[b][color=red]Reverse Fly - 2 x AMRAP (10 - 12)[/color][/b]
[30 lb DBs]
18 SLOW Reps
13 SLOW Reps
[b][color=red]One Arm Rope Face Pull - 1 x AMRAP (10 - 12)[/color][/b]
[27.5 lbs]
12 Reps
[b][color=red]One Arm Rope Face Pull - 1 x AMRAP (10 - 12)[/color][/b]
[17.5 lbs]
12 Reps
[b][color=red]One Arm Lean Away Rope Lateral Raise - 2 x AMRAP (10 - 12)[/color][/b]
[7.5 lbs]
10 Reps
10 Rep
[b][color=red]Barbell Curl - 2 x AMRAP (10 - 12)[/color][/b]
[55 lbs]
12 Reps + 1 forced rep
5 Reps + 1 forced reps
[b][color=red]Decline EZ Bar French Press- 2 x AMRAP (10 - 12)[/color][/b]
[EZ Bar + 2x 25 lbs = 65 lbs]
13 Reps
10 Reps
[b][color=red]Dumbbell Wrist Curl - 2 x AMRAP (10 - 12)[/color][/b]
[45 lb DBs]
30 Reps
25 Reps
[b]Notes:[/b]
GOTTA REMEMBER: PERFECT FORM, SLOW AND CONTROLLED!
[b]
I'm feeling a BIT drained from cutting this week, I'm guessing my glycogen stores got depleted and that's what I'm feeling. I'll take some BCAAs before I workout to try to make up for it.
I love Decline French Press so much!!!!!!!! My favorite exercise right now!!!!!!!!!!!!!
[Size=5]
I CANNOT WAIT FOR BULKSGIVING I AM SO EXCITED!!!
[Color=blue]Bulksgiving begins June 8, 2020[/color][/Size]
[/b]
-
[b]Date:[/b] Tuesday, June 2, 2020
[b]Age:[/b] 31
[b]Height:[/b] 6 foot 3 inches
[b]Week 16 Morning Weight:[/b] 172 Pounds
[b]Week 16 Body Fat %:[/b] ~ 13 %
[b]Week 16 Pictures:[/b]
Unflexed Front
[spoiler][Img]https://i.ibb.co/wwf0sZh/20200507-090552.jpg[/img][/spoiler]
Unflexed Side
[spoiler][Img]https://i.ibb.co/6nwHhTc/20200507-090839.jpg[/img][/spoiler]
Flexed Front
[spoiler][Img]https://i.ibb.co/bLTmGBH/20200507-091125.jpg[/img][/spoiler]
Flexed Side
[spoiler][Img]https://i.ibb.co/rynbG47/20200507-091409.jpg[/img][/spoiler]
[b]Goal Weight:[/b] 169.5 Pounds
[b]Sleep:[/b] 9 Hours
[b]Diet:[/b] Low Carb + Calorie Deficit
Protein Shake x 10 ~ 1,160 calories, 210 g protein, 7 g fat, 7 g fiber
4 TBSP Olive Oil ~ 480 Calories, 56 g fat
Fish Oil ~ 70 calories, 6 g fat
8 TBSP Psyllium Husk ~ 140 calories, 28 g fiber
C4 Ultimate On The Go ~ 5 calories
Total: 1,855 calories, 210 g protein, 69 g fat, 35 g fiber
[b]Supplements:[/b] Multivitamin + Omega Oil + [color=blue]C4 Ultimate On The Go Sour Batch Bros[/color]
[b]Energy Level:[/b] Alert
[b]Workout:[/b] [size=4][color=Blue][b][u]Workout Lower Day[/b][/u][/color][/size]
[b][color=red]Squat[/color][/b]
[Smith Bar + 4x45 lbs = 195 lbs]
8 Reps
[Smith Bar + 2x45 lbs + 2x25 = 155 lbs]
8 Reps
8 reps
[b][color=red]Romanian Deadlift[/color][/b]
[Olympic Bar + Spring Collars + 2x45 lbs + 2x35 lbs + 2x5 lbs = 215 lbs]
8 Reps
8 Reps
8 Reps
[b][color=red]Glute Bridge[/color][/b]
[Olympic Bar + Spring Collars + 2x45 lbs + 2x35 lbs + 2x5 lbs = 215 lbs]
8 Reps
8 Reps
8 Reps
[b][color=red]Bulgarian Split Squat[/color][/b]
[40 lb DBs]
8 Reps (per side)
8 Reps (per side)
8 Reps (per side)
[b][color=red]SEATED ABDUCTION[/color][/b]
[110 lbs]
14 Reps
11 Reps
+
[b][color=red]Abdominal Machine[/color][/b]
[165 lbs]
13 Reps
10 Reps
[b][color=red]Calf Raise[/color][/b]
[260 lbs]
19 Reps [Make sure pinky toe is safe]
14 Reps
+
[b][color=red]Hanging Leg Raise[/color][/b]
[Bodyweight]
11 Reps
11 Reps
[b]Notes:[/b]
GOTTA POWER THROUGH!
Remember:
Squats = HIT DEPTH, SLOW TEMPO
Romanian Deadlifts = DEEP STRETCH, GRIP HARD
I'm really exited today because I'll be trying out the [color=blue]C4 Ultimate On The Go Sour Batch Bros[/color] that I won last week!!
I could sure use it because even though I'm alert, this week long cut is already making me feel a bit drained and just, kind of cloudy feeling I guess? Probably from depleting all of the glycogen, dropping extra water weight, and transitioning to fats as a fuel source. AKA the Keto flu. Yuck.
Flavor - I love it. It tastes more like sour gummy worms which I also love, but if you don't like sour gummy worms, forget about it. I asked for this flavor because I love Sour Patch Kids and thought if it tasted similar it would be totally worth it. It is!! But don't expect it to taste like sour patch kids. Again, more like sour gummy worms.
Caffeine - I haven't had caffeine for MONTHS [maybe for over 150 days now], so I was a bit worried, but 300 mg is safely below maximum dosage per day for humans. Maybe 3 cups of coffee. I've had VERY strong coffee in the mountains where it is grown and had panic attacks from that caffeine rush. This caffeine, however doesn't have that affect on me thankfully. I can DEFINITELY feel that I'm much more alert now (25 minutes in)
Focus - I had brain fog before taking this, now I'm SUPER alert (about 25 minutes in) with no more brain fog. I'm sure that I can now put 100% of my focus into my lifts which is awesome. I REALLY NEEDED THIS RIGHT NOW. I'm doing a week cut right now l, transitioning into ketosis so this extra bump of focus is awesome!!!
I'm going to wait about 45 minutes total before I start lifting so its digested and I can feel the full effect.
Overall first impressions are very very good and I didnt realize how awesome this would be.
Maybe this is TMI, but I think the caffeine induced a healthy solid BM before I'm leaving to lift. I monitor my daily fiber intake to ensure healthy levels, but I still appreciate this side benefit of the pre-workout.
Mid workout notes:
My body feels like it kind of tingles with ecstacy, not sure how else to phrase that. It feels amazing.
Edurance:
An hour 15 minutes after taking the preworkout. Feel amazing!!! I keep doing extra MAIN LIFT sets because it feels so good. I don't know how else to describe it. My body FEELS good performing my sets, and I'm super amped to do MORE sets!!! I've never felt this before. Its like better than sex.
Recovery:
I normally wait 3-5 minutes between sets. It feels like I unlocked my hidden strength and I'm just going after 1 to 2 minutes of rest. Which is weird because I know I'm depleting my glycogen stores on Ketosis right now. I don't know where or how this extra energy comes.
2 and a half hours later:
My workout lasted longer than usual for 2 reasons:
1) My body felt amazing doing exercises and I had more energy
2) I was working in sets with another bro at the gym who was also on a preworkout and we were both amped and excited
After training had another healthy solid BM, probably from the caffeine working it's way through. Not uncomfortable at all, it's actually a nice side benefit.
I'm still VERY focused and amped. I'll take a shower and measure my blood pressure and pulse around 3 hours in, and then 4 hours in. Should bear in mind, again, that I don't drink caffeine so I'll be a good case study for people who don't drink caffeine.
I have a theory on why my body feels so good right now as well.
This is my theory:
I believe the preworkout ACTUALLY increases my body temperature. So when I'm walking or performing exercises, the movements create the slightest air flow that causes a fleeting reaction of cool air on my hot skin. It's almost orgasmic to be honest, it feels so good. Is there any proof or anecdotal evidence in this?
Effects:
Nausea - No
Increased Heart Rate - I'm not certain, but my heart beat itself feels like it's beating STRONGER if that makes sense?
Pulse 4 Hours After -
67 BPM, this is in the normal range
Blood Pressure 4 Hours After - 108 / 62 , this is normal after strenuous activity, if anything it's healthily low
Drowsiness - No
Headache - No
Anxiety - No
Flush - No
Tingles - No
Jitteriness - Kind of? It’s more like my reflexes are enhanced and my fast twitch fibers are ready to go, which is exactly what I want
Focus - Yes, 100% focused on the lift. Took away my brain fog I was feeling from ketosis on a calorie deficit
Body Temperature Increase - Yes (at least it felt like it), so my muscles felt warmed up for my sets. Also made the slightest breeze from performing reps feel soooooo good
. It’s the opposite of uncomfortable, it feels orgasmic.
Energy Level Increase - Yes. I was… REALLY hecking amped lol! Blasting through reps like it was lightweight.
Endurance - Yes, I could do extra sets, and I wanted to do extra sets. I don’t know how or where the extra energy came from considering my nutrition has me with depleted glycogen stores right now. My workout lasted longer than usual because I wanted to keep going.
Diuretic - Yes, but not uncomfortably so, to be expected with caffeine. Drink lots of water and stay hydrated or you will probably suffer the side effects of dehydration!
Not just DURING your workout, but also BEFORE and AFTER your workout too! Be responsible, stay hydrated, and be prepared to urinate.
Digestive Upset / Stomach Ache - No. I literally took 42 g of protein, fish oil, multivitamin, and the preworkout, waited 45 minutes and then started lifting, and no stomach upset for the entire time before, during or after.
If there ever were a recipe for upset stomach, this WOULD be it, but thankfully this wasn't the case. That's quality.
Laxative - Yes, but not uncomfortably so, to be expected with caffeine, so make sure you hit the toilet before and after your workout depending on your interactions with caffeine!
Diarrhea - No. Maybe TMI, but healthy solid BM.
5 Hours Later - My pulse and blood pressure have been normal, but it feels like I'm finally coming down now. It's not a crash. Again, I don't drink caffeine and this is my first Pre Work Out ever, so the effects are almost certainly exaggerated on me. It may take another hour to completely be done with it, but I've noticed I have been urinating more than normal, and so I've been hydrating more than normal to compensate. Feels just fine to me though. No headaches etc.
6.5 Hours Later:
Crash - No. All of the effects finally wore off about 6 and a half hours in. It's such a nice feeling coming down from it too. Bear in mind, I am HIGHLY susceptible to the effects of caffeine as I don't drink it.
Restlessness - No. I can't imagine how I would feel restless after going 101% at the gym today. The effects of the pre workout definitely wore off before I'm going to sleep. I feel super super relaxed now.
Insomnia - No. But again, consider the half life of caffeine before taking it. If you take it too close to your sleep time, that's on you.
[b]
No excuses!
[Size=5]
[Color=blue]Bulksgiving begins June 8, 2020[/color][/Size]
[/b]
-
[size=5][color=blue][b][u]Review: 134 Completed Days[/b][/u][/color][/size]
Days Passed Since Last Review: 27 Days
Total Calories In 27 Days: 66,760.339 Calories
Total Protein In 27 Days: 5,301.568 Grams
Total Fat In 27 Days: 3,367.045 Grams
Total Fiber In 27 Days: 1,087.112
Total Sleep In 27 Days: 219.75 Hours
Total Weight Lost In 27 Days: [color=red][b][size=7]1 lb[/size][/b][/color]
[b][color=red]Average Daily Calories:[/color] 2,472.605 Calories[/b]
[b][color=red]Average Daily Protein:[/color] 196.354 Grams[/b]
[b][color=red]Average Daily Fat:[/color] 124.705 Grams[/b]
[b][color=red]Average Daily Fiber:[/color] 40.263 Grams[/b]
[b][color=red]Average Nightly Sleep:[/color] 8.138 Hours[/b]
[b][color=red]Average Weekly Weight Lost:[/color] 0.259 lbs[/b]
[b][color=Orange]Estimated Daily Caloric Maintenance:[/color] 2,972.605 Calories - I did the math wrong, it was suplosed to be 2,602.235 calories. Glad I erred on the side of caution. I think my actual maintenance is somewhere around 2,550.[/b]
[b][color=Orange]Estimated Lean Body Mass:[/color] 147 lbs[/b]
[b][color=Orange]Estimated Daily Protein Maintenance:[/color] 147 Grams[/b]
[b][color=Orange]Estimated Daily Fat Maintenance:[/color] 68.4 Grams[/b]
[b][color=Green]Target Daily Calories For 0.5 lbs Gain Per Week:[/color] 3,222.605 Calories[/b]
[b][color=Green]Target Daily Protein:[/color] 171 Grams[/b]
[b][color=Green]Target Daily Fat:[/color] 72 Grams[/b]
[b][color=Green]Target Daily Fiber:[/color] 38 Grams[/b]
[hr][/hr]
[b]Date:[/b] Wednesday, June 3, 2020
[b]Age:[/b] 31
[b]Height:[/b] 6 foot 3 inches
[b]Day 135 Morning Weight:[/b] 171 Pounds
[b]Day 135 Body Fat %:[/b] ~ 13 %
[b]Day 135 Pictures:[/b]
Unflexed Front
[spoiler][Img]https://i.ibb.co/sgDtdW4/20200603-140527.jpg[/img][/spoiler]
Unflexed Side
[spoiler][Img]https://i.ibb.co/dm08DtM/20200603-140719.jpg[/img][/spoiler]
Flexed Front
[spoiler][Img]https://i.ibb.co/tC4LLvS/20200603-140834.jpg[/img][/spoiler]
Flexed Side
[spoiler][Img]https://i.ibb.co/cLgM8mf/20200603-141037.jpg[/img][/spoiler]
[b]Goal Weight:[/b] 200 Pounds
[b]Sleep:[/b] 6 Hours
[b]Diet:[/b] Calorie Surplus
Protein Shake x 8 ~ 928 calories, 168 g protein, 5.6 g fat, 5.6 g fiber
4 TBSP Olive Oil ~ 480 Calories, 56 g fat
Fish Oil ~ 70 calories, 6 g fat
6 TBSP Psyllium Husk ~ 105 calories, 21 g fiber
80 g Pistachios (shelled) ~ 240 calories, 8 g protein, 18.666 g fat, 4 g fiber
300 g Baked Russet Potatoes ~ 291 calories, 7.89 g protein, 0.39 g fat, 6.9 g fiber
2 TBSP Raspberry Chipotle Sauce ~ 60 calories
100 g 47% Cocoa and Sea Salt ~ 533.333 calories, 6.666 g protein, 33.333 g fat, 6.666 g fiber
Total: 2,707.333 calories, 190.556 g protein, 119.99 g fat, 44.166 g fiber
[b]Supplements:[/b] Multivitamin + Omega Oil + Creatine
[b]Energy Level:[/b] Alert
[b]Workout:[/b] [size=4][color=Blue][b][u]REST DAY[/u][/b][/color][/size]
[b]Notes:[/b]
I'm ready to ramp up my calories to start bulking now!
[b]
I'm going to ramp up towards 2,800 - 3,000 calories a day starting today.
Week 1: 2500-2750 calories a day
Week 2: 2600-2850 calories a day
Week 3: 2700-2950 calories a day
Week 4 - Week 20: 2800-3000 calories a day
I think 20 weeks of bulking should get me to around 200-205 lbs with carbs water weight and creatine.
Actually, combined with previous month data, my daily maintenance may be 2,521 calories.
Which would place my bulk at: 2,733 to 2,946 calories a day.
So I'll err on the side of caution and cap my calorie ramp up to daily 2,950 calories, updating the ramp schedule now.
[Size=5]
[Color=blue]HAPPY BULKSGIVING!!!
144 Days Of Bulking
Wednesday, June 3, 2020
171 lbs Dry
To
Sunday, October 25, 2020
?200? lbs w/max water & glycogen stores
[/color][/Size]
[/b]
-
[b]Date:[/b] Thursday, June 4, 2020
[b]Age:[/b] 31
[b]Height:[/b] 6 foot 3 inches
[b]Day 135 Morning Weight:[/b] 171 Pounds
[b]Day 135 Body Fat %:[/b] ~ 13 %
[b]Day 135 Pictures:[/b]
Unflexed Front
[spoiler][Img]https://i.ibb.co/sgDtdW4/20200603-140527.jpg[/img][/spoiler]
Unflexed Side
[spoiler][Img]https://i.ibb.co/dm08DtM/20200603-140719.jpg[/img][/spoiler]
Flexed Front
[spoiler][Img]https://i.ibb.co/tC4LLvS/20200603-140834.jpg[/img][/spoiler]
Flexed Side
[spoiler][Img]https://i.ibb.co/cLgM8mf/20200603-141037.jpg[/img][/spoiler]
[b]Goal Weight:[/b] 200 Pounds
[b]Sleep:[/b] 8 Hours
[b]Diet:[/b] Calorie Surplus
Protein Shake x 8 ~ 928 calories, 168 g protein, 5.6 g fat, 5.6 g fiber
4 TBSP Psyllium Husk ~ 70 calories, 14 g fiber
2 TBSP Olive Oil ~ 240 Calories, 28 g fat
Fish Oil ~ 70 calories, 6 g fat
255 g Baked Sweet Potato ~ 229.5 calories, 5.126 g protein, 0.383 g fat, 8.415 g fiber
C4 Ultimate On The Go ~ 5 calories
40 g 70% Cocoa ~ 253.333 calories, 2.666 g protein, 18.666 g fat, 2.666 g fiber
80 g Pistachios (shelled) ~ 240 calories, 8 g protein, 18.666 g fat, 4 g fiber
316 g Baked Russet Potatoes ~ 294 calories, 7.9 g protein, 0.41 g fat, 7 g fiber
54 g Raspberry Chipotle Sauce ~ 83.077 calories
Gluten Free Crackers ~ 160 calories, 1 g protein, 4.5 g fat, 2 g fiber
60 g 70% Cocoa ~ 380 calories, 4 g protein, 28 g fat, 4 g fiber
Total: 2,952.91 calories, 196.692 g protein, 110.226 g fat, 47.681 g fiber
[b]Supplements:[/b] Multivitamin + Omega Oil + Creatine + C4 Ultimate On The Go Sour Batch Bros
[b]Energy Level:[/b] Alert
[b]Workout:[/b] [size=4][color=Blue][b][u]Workout Upper Day[/u][/b][/color][/size]
[b][color=red]Pronate Grip Pull Up - 3 x AMRAP[/color][/b]
[Weight Belt + 5 lbs]
12 Reps
8 Reps
6 Reps
[b][color=red]Dips - 3 x AMRAP [/color][/b]
[Weight Belt + 5 lbs]
13 Reps
9 Reps + negative
7 Reps + negative
[b][color=red]Dumbbell Row - 3 x AMRAP (8 - 10)[/color][/b]
[65 lb DBs]
13 Reps
10 Reps
8 Reps
[b][color=red]Overhead Press - 3 x AMRAP (8 - 10)[/color][/b]
[45 lb DBs]
10 Reps
7 Reps
5 Reps
[b][color=red]Reverse Fly - 2 x AMRAP (10 - 12)[/color][/b]
[35 lb DBs]
20 SLOW Reps
18 SLOW Reps
[b][color=red]One Arm Rope Face Pull - 2 x AMRAP (10 - 12)[/color][/b]
[17.5 lbs]
17 Reps
13 Reps
[b][color=red]One Arm Lean Away D-Handle Lateral Raise - 2 x AMRAP (10 - 12)[/color][/b]
[7.5 lbs]
18 Reps
13 Rep
[b][color=red]Barbell Curl - 2 x AMRAP (10 - 12)[/color][/b]
[Barbell + 2x 10 lbs = 65 lbs]
9 Reps + 1 forced rep
5 Reps + 1 forced reps
[b][color=red]Decline EZ Bar French Press- 2 x AMRAP (10 - 12)[/color][/b]
[EZ Bar + 2x 25 lbs + 2x 5 lbs = 75 lbs]
9 Reps
8 Reps
[b][color=red]Seated Behind The Back Dumbbell Wrist Curl - 2 x AMRAP (10 - 12)[/color][/b]
[50 lb DBs]
30 Reps
15 Reps
[b]Notes:[/b]
GOTTA REMEMBER: PERFECT FORM, SLOW AND CONTROLLED!
[b]
I love this preworkout!! It's so good; it's what I imagine a performance enhancing drug feels like.
[Size=5]
Week 1: 2500-2750 calories a day
Week 2: 2600-2850 calories a day
Week 3: 2700-2950 calories a day
Week 4 - Week 20: 2800-3000 calories a day
[Color=blue]HAPPY BULKSGIVING!!!
144 Days Of Bulking
Wednesday, June 3, 2020
171 lbs Dry
To
Sunday, October 25, 2020
?200? lbs w/max water & glycogen stores [/color][/Size]
[/b]
-
[b]Date:[/b] Friday, June 5, 2020
[b]Age:[/b] 31
[b]Height:[/b] 6 foot 3 inches
[b]Day 135 Morning Weight:[/b] 171 Pounds
[b]Day 135 Body Fat %:[/b] ~ 13 %
[b]Day 135 Pictures:[/b]
Unflexed Front
[spoiler][Img]https://i.ibb.co/sgDtdW4/20200603-140527.jpg[/img][/spoiler]
Unflexed Side
[spoiler][Img]https://i.ibb.co/dm08DtM/20200603-140719.jpg[/img][/spoiler]
Flexed Front
[spoiler][Img]https://i.ibb.co/tC4LLvS/20200603-140834.jpg[/img][/spoiler]
Flexed Side
[spoiler][Img]https://i.ibb.co/cLgM8mf/20200603-141037.jpg[/img][/spoiler]
[b]Goal Weight:[/b] 200 Pounds
[b]Sleep:[/b] 8 Hours
[b]Diet:[/b] Calorie Surplus
Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber
1 TBSP Olive Oil ~ 120 Calories, 14 g fat
4 TBSP Psyllium Husk ~ 70 calories, 14 g fiber
Fish Oil ~ 70 calories, 6 g fat
300 g Baked Russet Potatoes ~ 291 calories, 7.89 g protein, 0.39 g fat, 6.9 g fiber
C4 Ultimate On The Go ~ 5 calories
300 g Baked Russet Potatoes ~ 291 calories, 7.89 g protein, 0.39 g fat, 6.9 g fiber
54 g Raspberry Chipotle Sauce ~ 83.077 calories
84 g Oven Roasted Dark Chocolate Almonds ~ 480 calories, 15 g protein, 36 g fat, 9 g fiber
151 g Baked Russet Potatoes ~ 146 calories, 3.95 g protein, 0.2 g fat, 3.45 g fiber
60 g 47% cocoa sea salt ~ 320 calories, 4 g protein, 20 g fat, 4 g fiber
Protein Shake x 1 ~ 116 calories, 21 g protein, 0.7 g fat, 0.7 g fiber
Total: 2,688.077 calories, 185.73 g protein, 81.88 fat, 49.15 g fiber
[b]Supplements:[/b] Multivitamin + Omega Oil + Creatine + C4 Ultimate On The Go Sour Batch Bros
[b]Energy Level:[/b] Alert
[b]Workout:[/b] [size=4][color=Blue][b][u]Workout Lower Day[/b][/u][/color][/size]
[b][color=red]Squat[/color][/b]
[Olympic Bar + Spring Collars + 2x45 lbs + 4x10 lbs = 175 lbs]
9 Reps
9 Reps
9 Reps
[b][color=red]Romanian Deadlift[/color][/b]
[Olympic Bar + Spring Collars + 2x45 lbs + 2x35 lbs + 2x5 lbs = 215 lbs]
9 Reps
9 Reps
9 Reps
[b][color=red]Glute Bridge[/color][/b]
[Olympic Bar + Spring Collars + 2x45 lbs + 2x35 lbs + 2x5 lbs = 215 lbs]
9 Reps
9 Reps
9 Reps
[b][color=red]Bulgarian Split Squat[/color][/b]
[40 lb DBs]
9 Reps (per side)
9 Reps (per side)
9 Reps (per side)
[b][color=red]SEATED ABDUCTION[/color][/b]
[110 lbs]
15 Reps
11 Reps
+
[b][color=red]Abdominal Machine[/color][/b]
[170 lbs]
8 Reps
5 Reps
[b][color=red]Calf Raise[/color][/b]
[280 lbs]
17 Reps [Make sure pinky toe is safe]
12 Reps
11 Reps
+
[b][color=red]Hanging Leg Raise[/color][/b]
[Bodyweight]
12 Reps
11 Reps
8 Reps
[b]Notes:[/b]
GOTTA REMEMBER: PERFECT FORM, SLOW AND CONTROLLED!
[b]
I love this preworkout!! It's so good; it's what I imagine a performance enhancing drug feels like.
I was tired and then the PWO woke me up!!
My abs were tired today for some reason.
[Size=5]
Week 1: 2500-2750 calories a day
Week 2: 2600-2850 calories a day
Week 3: 2700-2950 calories a day
Week 4 - Week 20: 2800-3000 calories a day
[Color=blue]HAPPY BULKSGIVING!!!
144 Days Of Bulking
Wednesday, June 3, 2020
171 lbs Dry
To
Sunday, October 25, 2020
?200? lbs w/max water & glycogen stores [/color][/Size]
[/b]
-
[b]Date:[/b] Saturday, June 6, 2020
[b]Age:[/b] 31
[b]Height:[/b] 6 foot 3 inches
[b]Day 135 Morning Weight:[/b] 171 Pounds
[b]Day 135 Body Fat %:[/b] ~ 13 %
[b]Day 135 Pictures:[/b]
Unflexed Front
[spoiler][Img]https://i.ibb.co/sgDtdW4/20200603-140527.jpg[/img][/spoiler]
Unflexed Side
[spoiler][Img]https://i.ibb.co/dm08DtM/20200603-140719.jpg[/img][/spoiler]
Flexed Front
[spoiler][Img]https://i.ibb.co/tC4LLvS/20200603-140834.jpg[/img][/spoiler]
Flexed Side
[spoiler][Img]https://i.ibb.co/cLgM8mf/20200603-141037.jpg[/img][/spoiler]
[b]Goal Weight:[/b] 200 Pounds
[b]Sleep:[/b] 9 Hours
[b]Diet:[/b] Calorie Surplus
Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber
1 TBSP Olive Oil ~ 120 Calories, 14 g fat
4 TBSP Psyllium Husk ~ 70 calories, 14 g fiber
Fish Oil ~ 70 calories, 6 g fat
300 g Baked Russet Potatoes ~ 291 calories, 7.89 g protein, 0.39 g fat, 6.9 g fiber
40 g 47% cocoa sea salt ~ 213.333 calories, 2.666 g protein, 13.333 g fat, 2.666 g fiber
84 g Oven Roasted Dark Chocolate Almonds ~ 480 calories, 15 g protein, 36 g fat, 9 g fiber
Tomato Pesto 96% Lean Burger ~ 357.45 calories, 53.48 g protein, 15.86 g fat, 0.375 g fiber
300 g Baked Russet Potatoes ~ 291 calories, 7.89 g protein, 0.39 g fat, 6.9 g fiber
54 g Raspberry Chipotle Sauce ~ 83.077 calories
Total: 2,671.86 calories, 212.926 g protein, 90.173 fat, 44.041 g fiber
[b]Supplements:[/b] Multivitamin + Omega Oil + Creatine
[b]Energy Level:[/b] Tired
[b]Workout:[/b] [size=4][color=Blue][b][u]Conditioning Day[/b][/u][/color][/size]
[Color=red][b]Walk 2 Mile Total
Weighted Carry [2x 25 lb DBs]
4 x 350 yards Intervals
~35 minutes Total
[/b][/color]
[b]Notes:[/b]
A bit tired today, like my body is craving more sleep to build muscle, but I'm going to do some conditioning. Maybe a few miles walking carrying 25 lb DBs.
[b]
[Size=5]
Week 1: 2500-2750 calories a day
Week 2: 2600-2850 calories a day
Week 3: 2700-2950 calories a day
Week 4 - Week 20: 2800-3000 calories a day
[Color=blue]HAPPY BULKSGIVING!!!
144 Days Of Bulking
Wednesday, June 3, 2020
171 lbs Dry
To
Sunday, October 25, 2020
?200? lbs w/max water & glycogen stores [/color][/Size]
[/b]
-
[b]Date:[/b] Sunday, June 7, 2020
[b]Age:[/b] 31
[b]Height:[/b] 6 foot 3 inches
[b]Day 135 Morning Weight:[/b] 171 Pounds
[b]Day 135 Body Fat %:[/b] ~ 13 %
[b]Day 135 Pictures:[/b]
Unflexed Front
[spoiler][Img]https://i.ibb.co/sgDtdW4/20200603-140527.jpg[/img][/spoiler]
Unflexed Side
[spoiler][Img]https://i.ibb.co/dm08DtM/20200603-140719.jpg[/img][/spoiler]
Flexed Front
[spoiler][Img]https://i.ibb.co/tC4LLvS/20200603-140834.jpg[/img][/spoiler]
Flexed Side
[spoiler][Img]https://i.ibb.co/cLgM8mf/20200603-141037.jpg[/img][/spoiler]
[b]Goal Weight:[/b] 200 Pounds
[b]Sleep:[/b] 9 Hours
[b]Diet:[/b] Calorie Surplus
Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber
4 TBSP Psyllium Husk ~ 70 calories, 14 g fiber
1 TBSP Olive Oil ~ 120 Calories, 14 g fat
84 g Oven Roasted Dark Chocolate Almonds ~ 480 calories, 15 g protein, 36 g fat, 9 g fiber
Fish Oil ~ 70 calories, 6 g fat
Ghirardelli Triple Fudge Brownie [1/4 of the box] ~ 542.5 calories, 4.25 g protein, 42.5 g fat, 1 g fiber
300 g Baked Russet Potatoes ~ 291 calories, 7.89 g protein, 0.39 g fat, 6.9 g fiber
300 g Baked Russet Potatoes ~ 291 calories, 7.89 g protein, 0.39 g fat, 6.9 g fiber
4 oz Prime Sirloin Center Cut ~ 240 calories, 22 g protein, 16 g fat
Total: 2,800.5 calories, 183.03 g protein, 119.48 fat, 42 g fiber
[b]Supplements:[/b] Multivitamin + Omega Oil + Creatine
[b]Energy Level:[/b] Tired
[b]Workout:[/b] [size=4][color=Blue][b][u]Rest Day[/b][/u][/color][/size]
[Color=red][b]Treadmill
Low Intensity Steady State Cardio
~76 minutes Total @ 3 miles per hour
[/b][/color]
[b]Notes:[/b]
Still a little tired, but not as bad as yesterday.
[b]
[Size=5]
Week 1: 2500-2750 calories a day
Week 2: 2600-2850 calories a day
Week 3: 2700-2950 calories a day
Week 4 - Week 20: 2800-3000 calories a day
[Color=blue]HAPPY BULKSGIVING!!!
144 Days Of Bulking
Wednesday, June 3, 2020
171 lbs Dry
To
Sunday, October 25, 2020
?200? lbs w/max water & glycogen stores [/color][/Size]
[/b]
-
[b]Date:[/b] Monday, June 8, 2020
[b]Age:[/b] 31
[b]Height:[/b] 6 foot 3 inches
[b]Day 135 Morning Weight:[/b] 171 Pounds
[b]Day 135 Body Fat %:[/b] ~ 13 %
[b]Day 135 Pictures:[/b]
Unflexed Front
[spoiler][Img]https://i.ibb.co/sgDtdW4/20200603-140527.jpg[/img][/spoiler]
Unflexed Side
[spoiler][Img]https://i.ibb.co/dm08DtM/20200603-140719.jpg[/img][/spoiler]
Flexed Front
[spoiler][Img]https://i.ibb.co/tC4LLvS/20200603-140834.jpg[/img][/spoiler]
Flexed Side
[spoiler][Img]https://i.ibb.co/cLgM8mf/20200603-141037.jpg[/img][/spoiler]
[b]Goal Weight:[/b] 200 Pounds
[b]Sleep:[/b] 7.5 Hours
[b]Diet:[/b] Calorie Surplus
Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber
4 TBSP Psyllium Husk ~ 70 calories, 14 g fiber
1 TBSP Olive Oil ~ 120 Calories, 14 g fat
Ghirardelli Triple Fudge Brownie [1/4 of the box] ~ 542.5 calories, 4.25 g protein, 42.5 g fat, 1 g fiber
C4 Ultimate On The Go ~ 5 calories
300 g Baked Russet Potatoes ~ 291 calories, 7.89 g protein, 0.39 g fat, 6.9 g fiber
Fish Oil ~ 70 calories, 6 g fat
255 g Baked Sweet Potato ~ 229.5 calories, 5.126 g protein, 0.383 g fat, 8.415 g fiber
80 g Pistachios (shelled) ~ 240 calories, 8 g protein, 18.666 g fat, 4 g fiber
2 x Bratwurst ~ 520 calories, 28 g protein, 42 g fat
2 TBSP Raspberry Chipotle Sauce ~ 60 calories
Total: 2,844 calories, 179.266 g protein, 128.139 g fat, 38.515 g fiber
[b]Supplements:[/b] Multivitamin + Omega Oil + Creatine + C4 Ultimate On The Go Sour Batch Bros
[b]Energy Level:[/b] Alert
[b]Workout:[/b] [size=4][color=Blue][b][u]Workout Upper Day[/u][/b][/color][/size]
[b][color=red]Pronate Grip Pull Up - 3 x AMRAP[/color][/b]
[Weight Belt + 5 lbs]
12 Reps
8 Reps
6 Reps
[b][color=red]Dips - 3 x AMRAP [/color][/b]
[Weight Belt + 5 lbs]
14 Reps
9 Reps + negative
7 Reps + negative
[b][color=red]Dumbbell Row - 3 x AMRAP (8 - 10)[/color][/b]
[65 lb DBs]
14 Reps
11 Reps
8 Reps
[b][color=red]Overhead Press - 3 x AMRAP (8 - 10)[/color][/b]
[45 lb DBs]
10 Reps
8 Reps
5 Reps
[b][color=red]Reverse Fly - 2 x AMRAP (10 - 12)[/color][/b]
[35 lb DBs]
20 SLOW Reps
18 SLOW Reps
[b][color=red]One Arm Rope Face Pull - 3 x AMRAP (10 - 12)[/color][/b]
[17.5 lbs]
15 SLOW Reps
13 SLOW Reps
13 SLOW Reps
[b][color=red]One Arm Lean Away D-Handle Lateral Raise - 2 x AMRAP (10 - 12)[/color][/b]
[12.5 lbs]
10 Reps
8 Rep
[b][color=red]Barbell Curl - 2 x AMRAP (10 - 12)[/color][/b]
[Barbell + 2x 5 lbs = 55 lbs]
13 Reps
8 Reps
[b][color=red]Decline EZ Bar French Press- 2 x AMRAP (10 - 12)[/color][/b]
[EZ Bar + 2x 25 lbs + 2x 5 lbs = 75 lbs]
11 Reps
8 Reps
[b][color=red]Seated Behind The Back Dumbbell Wrist Curl - 2 x AMRAP (10 - 12)[/color][/b]
[55 lb DBs]
25 Reps
20 Reps
[b]Notes:[/b]
GOTTA REMEMBER: PERFECT FORM, SLOW AND CONTROLLED!
[b]
I love this preworkout!! It's so good; it's what I imagine a performance enhancing drug feels like.
[Size=5]
Week 1: 2500-2750 calories a day
Week 2: 2600-2850 calories a day
Week 3: 2700-2950 calories a day
Week 4 - Week 20: 2800-3000 calories a day
[Color=blue]HAPPY BULKSGIVING!!!
144 Days Of Bulking
Wednesday, June 3, 2020
171 lbs Dry
To
Sunday, October 25, 2020
?200? lbs w/max water & glycogen stores [/color][/Size]
[/b]
-
[b]Date:[/b] Tuesday, June 9, 2020
[b]Age:[/b] 31
[b]Height:[/b] 6 foot 3 inches
[b]Day 135 Morning Weight:[/b] 171 Pounds
[b]Day 135 Body Fat %:[/b] ~ 13 %
[b]Day 135 Pictures:[/b]
Unflexed Front
[spoiler][Img]https://i.ibb.co/sgDtdW4/20200603-140527.jpg[/img][/spoiler]
Unflexed Side
[spoiler][Img]https://i.ibb.co/dm08DtM/20200603-140719.jpg[/img][/spoiler]
Flexed Front
[spoiler][Img]https://i.ibb.co/tC4LLvS/20200603-140834.jpg[/img][/spoiler]
Flexed Side
[spoiler][Img]https://i.ibb.co/cLgM8mf/20200603-141037.jpg[/img][/spoiler]
[b]Goal Weight:[/b] 200 Pounds
[b]Sleep:[/b] 8 Hours
[b]Diet:[/b] Calorie Surplus
Protein Shake x 8 ~ 928 calories, 168 g protein, 5.6 g fat, 5.6 g fiber
1 TBSP Olive Oil ~ 120 Calories, 14 g fat
4 TBSP Psyllium Husk ~ 70 calories, 14 g fiber
C4 Ultimate On The Go ~ 5 calories
250 g Baked Sweet Potato ~ 225 calories, 5.025 g protein, 0.375 g fat, 8.25 g fiber
Ghirardelli Triple Fudge Brownie [1/4 of the box] ~ 542.5 calories, 4.25 g protein, 42.5 g fat, 1 g fiber
Fish Oil ~ 70 calories, 6 g fat
67 g dark chocolate oven roasted almonds ~ 382.857 calories, 11.964 g protein, 28.714 g fat, 7.178 g fiber
80 g Pistachios (shelled) ~ 240 calories, 8 g protein, 18.666 g fat, 4 g fiber
40 g Pistachios (shelled) ~ 120 calories, 4 g protein, 9.333 g fat, 2 g fiber
Oatmeal Raisin Cookie ~ 140 calories, 2 g protein, 7 g fat, 1 g fiber
Total: 2,843.357 calories, 203.239 g protein, 132.189 fat, 43.028 g fiber
[b]Supplements:[/b] Multivitamin + Omega Oil + Creatine + C4 Ultimate On The Go Sour Batch Bros
[b]Energy Level:[/b] Alert
[b]Workout:[/b] [size=4][color=Blue][b][u]Workout Lower Day[/b][/u][/color][/size]
[b][color=red]Squat[/color][/b]
[Olympic Bar + Spring Collars + 2x45 lbs + 4x10 lbs = 175 lbs]
10 Reps
10 Reps
10 Reps
[b][color=red]Romanian Deadlift[/color][/b]
[Olympic Bar + Spring Collars + 2x45 lbs + 2x35 lbs + 2x5 lbs = 215 lbs]
10 Reps
10 Reps
10 Reps
[b][color=red]Glute Bridge on Leg Extension Machine[/color][/b]
[150 lbs / 200 lbs / 175 lbs]
15 Reps
15 Reps
15 Reps
[b][color=red]Bulgarian Split Squat[/color][/b]
[40 lb DBs]
10 Reps (per side)
10 Reps (per side)
10 Reps (per side)
[b][color=red]SEATED ABDUCTION[/color][/b]
[110 lbs]
16 Reps
13 Reps
+
[b][color=red]Abdominal Machine[/color][/b]
[170 lbs]
8 Reps
7 Reps
[b][color=red]Calf Raise[/color][/b]
[300 lbs]
16 Reps [Make sure pinky toe is safe]
13 Reps
+
[b][color=red]Hanging Leg Raise[/color][/b]
[Bodyweight]
12 Reps
12 Reps
[b]Notes:[/b]
GOTTA REMEMBER: PERFECT FORM, SLOW AND CONTROLLED!
[b]
Glute Bridges on the Leg Extension machine absolutely wrecked my glutes. The strength curve just obliterated the peak contraction! Owwww!!!
I love this preworkout!! It's so good; it's what I imagine a performance enhancing drug feels like.
[Size=5]
Week 1: 2500-2750 calories a day
Week 2: 2600-2850 calories a day
Week 3: 2700-2950 calories a day
Week 4 - Week 20: 2800-3000 calories a day
[Color=blue]HAPPY BULKSGIVING!!!
144 Days Of Bulking
Wednesday, June 3, 2020
171 lbs Dry
To
Sunday, October 25, 2020
?200? lbs w/max water & glycogen stores [/color][/Size]
[/b]
-
[b]Date:[/b] Wednesday, June 10, 2020
[b]Age:[/b] 31
[b]Height:[/b] 6 foot 3 inches
[b]Day 135 Morning Weight:[/b] 171 Pounds
[b]Day 135 Body Fat %:[/b] ~ 13 %
[b]Day 135 Pictures:[/b]
Unflexed Front
[spoiler][Img]https://i.ibb.co/sgDtdW4/20200603-140527.jpg[/img][/spoiler]
Unflexed Side
[spoiler][Img]https://i.ibb.co/dm08DtM/20200603-140719.jpg[/img][/spoiler]
Flexed Front
[spoiler][Img]https://i.ibb.co/tC4LLvS/20200603-140834.jpg[/img][/spoiler]
Flexed Side
[spoiler][Img]https://i.ibb.co/cLgM8mf/20200603-141037.jpg[/img][/spoiler]
[b]Goal Weight:[/b] 200 Pounds
[b]Sleep:[/b] 9.5 Hours
[b]Diet:[/b] Calorie Surplus
Protein Shake x 8 ~ 928 calories, 168 g protein, 5.6 g fat, 5.6 g fiber
4 TBSP Psyllium Husk ~ 70 calories, 14 g fiber
1 TBSP Olive Oil ~ 120 Calories, 14 g fat
Ghirardelli Triple Fudge Brownie [1/4 of the box] ~ 542.5 calories, 4.25 g protein, 42.5 g fat, 1 g fiber
Fish Oil ~ 70 calories, 6 g fat
80 g Pistachios (shelled) ~ 240 calories, 8 g protein, 18.666 g fat, 4 g fiber
80 g Pistachios (shelled) ~ 240 calories, 8 g protein, 18.666 g fat, 4 g fiber
80 g Pistachios (shelled) ~ 240 calories, 8 g protein, 18.666 g fat, 4 g fiber
80 g Pistachios (shelled) ~ 240 calories, 8 g protein, 18.666 g fat, 4 g fiber
Oatmeal Raisin Cookie ~ 140 calories, 2 g protein, 7 g fat, 1 g fiber
Total: 2830.5 calories, 206.25 g protein, 149.766 fat, 37.6 g fiber
[b]Supplements:[/b] Multivitamin + Omega Oil + Creatine
[b]Energy Level:[/b] Tired
[b]Workout:[/b] [size=4][color=Blue][b][u]Rest Day[/b][/u][/color][/size]
[Color=red][b]Elliptical
Low Intensity Steady State Cardio
~60 Minutes Total
[/b][/color]
[b]Notes:[/b]
Still a little tired, but I'll try to sleep early today.
[b]
I'm ordering a whey protein from a variety of brands to compare them.
So far I have ordered the following:[list=3][*]Optimum Nutrition Gold Standard 100% Whey Protein Powder (French Vanilla Creme)[*]Designer Protein LITE (Vanilla Cupcake)[*]Myprotein Impact Whey Isolate Protein (Vanilla)[*]Muscle Feast Grass Fed Whey Protein Isolate (Vanilla)[*]Scivation XTEND Pro Isolate Protein Powder (Vanilla Ice Cream)[*]PEScience Select Protein Powder (Gourmet Vanilla)[*]Dymatize ISO100 Hydrolyzed Protein Powder (Gourmet Vanilla)[/list]
[Size=5]
Week 1: 2500-2750 calories a day
-> HERE -> Week 2: 2600-2850 calories a day
Week 3: 2700-2950 calories a day
Week 4 - Week 20: 2800-3000 calories a day
[Color=blue]HAPPY BULKSGIVING!!!
144 Days Of Bulking
Wednesday, June 3, 2020
171 lbs Dry
To
Sunday, October 25, 2020
?200? lbs w/max water & glycogen stores [/color][/Size]
[/b]
-
[b]Date:[/b] Thursday, June 11, 2020
[b]Age:[/b] 31
[b]Height:[/b] 6 foot 3 inches
[b]Day 135 Morning Weight:[/b] 171 Pounds
[b]Day 135 Body Fat %:[/b] ~ 13 %
[b]Day 135 Pictures:[/b]
Unflexed Front
[spoiler][Img]https://i.ibb.co/sgDtdW4/20200603-140527.jpg[/img][/spoiler]
Unflexed Side
[spoiler][Img]https://i.ibb.co/dm08DtM/20200603-140719.jpg[/img][/spoiler]
Flexed Front
[spoiler][Img]https://i.ibb.co/tC4LLvS/20200603-140834.jpg[/img][/spoiler]
Flexed Side
[spoiler][Img]https://i.ibb.co/cLgM8mf/20200603-141037.jpg[/img][/spoiler]
[b]Goal Weight:[/b] 200 Pounds
[b]Sleep:[/b] 7.25 Hours
[b]Diet:[/b] Calorie Surplus
Protein Shake x 5 ~ 580 calories, 105 g protein, 3.5 g fat, 3.5 g fiber
4 TBSP Psyllium Husk ~ 70 calories, 14 g fiber
1 TBSP Olive Oil ~ 120 Calories, 14 g fat
90 g Banana ~ 80.1 calories, 1 g protein, 0.3 g fat, 2.3 g fiber
C4 Ultimate On The Go ~ 5 calories
Oatmeal Raisin Cookie ~ 140 calories, 2 g protein, 7 g fat, 1 g fiber
Fish Oil ~ 70 calories, 6 g fat
240 g Pistachios (shelled) ~ 720 calories, 24 g protein, 56 g fat, 12 g fiber
8 oz Prime Sirloin Center Cut ~ 480 calories, 44 g protein, 32 g fat
256 g Falafel with Turmeric ~ 500 calories, 15 g protein, 35 g fat, 10 g fiber
Total: 2,765.1 calories, 191 g protein, 153.8 g fat, 42.8 g fiber
[b]Supplements:[/b] Multivitamin + Omega Oil + Creatine + C4 Ultimate On The Go Sour Batch Bros
[b]Energy Level:[/b] Alert
[b]Workout:[/b] [size=4][color=Blue][b][u]Workout Upper Day[/u][/b][/color][/size]
[b][color=red]Pronate Grip Pull Up - 3 x AMRAP[/color][/b]
[Weight Belt + 10 lbs]
12 Reps
7 Reps
6 Reps
[b][color=red]Dips - 3 x AMRAP [/color][/b]
[Weight Belt + 10 lbs]
12 Reps + negative
9 Reps + negative
6 Reps + negative
[b][color=red]Dumbbell Row - 3 x AMRAP (8 - 10)[/color][/b]
[70 lb DBs]
13 Reps
12 Reps
9 Reps
[b][color=red]Overhead Press - 3 x AMRAP (8 - 10)[/color][/b]
[45 lb DBs]
9 Reps + 1 failed rep [resting 7 minutes due to absolute failure rep]
9 Reps [wow that extra rest worked]
5 Reps
[b][color=red]Reverse Fly - 2 x AMRAP (10 - 12)[/color][/b]
[40 lb DBs]
16 SLOW Reps
14 SLOW Reps
[b][color=red]One Arm Rope Face Pull - 3 x AMRAP (10 - 12)[/color][/b]
[17.5 lbs]
15 SLOW Reps
15 SLOW Reps
13 SLOW Reps
[b][color=red]One Arm Lean Away D-Handle Lateral Raise - 2 x AMRAP (10 - 12)[/color][/b]
[12.5 lbs]
10 Reps
8 Rep
[b][color=red]Barbell Curl - 2 x AMRAP (10 - 12)[/color][/b]
[Barbell + 2x 5 lbs + 2x 2.5 lbs = 60 lbs]
10 Reps
5 Reps + 2 forced reps
[b][color=red]Decline EZ Bar French Press- 2 x AMRAP (10 - 12)[/color][/b]
[EZ Bar + 2x 25 lbs + 2x 5 lbs = 75 lbs]
12 Reps
8 Reps
[b][color=red]Seated Behind The Back Dumbbell Wrist Curl - 2 x AMRAP (10 - 12)[/color][/b]
[55 lb DBs]
27 Reps
19 Reps
[Color=blue][b]Walk
Treadmill
40 minutes
2.39 miles
Low Intensity Steady State Cardio[/b][/color]
[b]Notes:[/b]
GOTTA REMEMBER: PERFECT FORM, SLOW AND CONTROLLED!
[b]
I was a bit tired but this preworkout saved me. I'll write my condensed review on the C4 Ultimate On The Go tomorrow after having used it for seven (7) training sessions.
My form with overhead press using dumbbells is getting absurdly bad. I can tell I'm bending my spine and leaning back to force out the reps. Soon I'll switch back to barbell overjead press. Maybe in 3 or 4 weeks.
[Size=5]
Week 1: 2500-2750 calories a day
-> HERE -> Week 2: 2600-2850 calories a day
Week 3: 2700-2950 calories a day
Week 4 - Week 20: 2800-3000 calories a day
[Color=blue]HAPPY BULKSGIVING!!!
144 Days Of Bulking
Wednesday, June 3, 2020
171 lbs Dry
To
Sunday, October 25, 2020
?200? lbs w/max water & glycogen stores [/color][/Size]
[/b]
-
[b]Date:[/b] Friday, June 12, 2020
[b]Age:[/b] 31
[b]Height:[/b] 6 foot 3 inches
[b]Day 135 Morning Weight:[/b] 171 Pounds
[b]Day 135 Body Fat %:[/b] ~ 13 %
[b]Day 135 Pictures:[/b]
Unflexed Front
[spoiler][Img]https://i.ibb.co/sgDtdW4/20200603-140527.jpg[/img][/spoiler]
Unflexed Side
[spoiler][Img]https://i.ibb.co/dm08DtM/20200603-140719.jpg[/img][/spoiler]
Flexed Front
[spoiler][Img]https://i.ibb.co/tC4LLvS/20200603-140834.jpg[/img][/spoiler]
Flexed Side
[spoiler][Img]https://i.ibb.co/cLgM8mf/20200603-141037.jpg[/img][/spoiler]
[b]Goal Weight:[/b] 200 Pounds
[b]Sleep:[/b] 8 Hours
[b]Diet:[/b] Calorie Surplus
Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber
1 TBSP Olive Oil ~ 120 Calories, 14 g fat
4 TBSP Psyllium Husk ~ 70 calories, 14 g fiber
C4 Ultimate On The Go ~ 5 calories
Ghirardelli Triple Fudge Brownie [1/4 of the box] ~ 542.5 calories, 4.25 g protein, 42.5 g fat, 1 g fiber
90 g Banana ~ 80.1 calories, 1 g protein, 0.3 g fat, 2.3 g fiber
Fish Oil ~ 70 calories, 6 g fat
4 oz Prime Sirloin Center Cut ~ 240 calories, 22 g protein, 16 g fat
80 g Pistachios (shelled) ~ 240 calories, 8 g protein, 18.666 g fat, 4 g fiber
650 g Brown/Jasmine Rice (cooked) with olive oil, butter, steak juice, tomato paste ~ 800 calories, 15.5 g protein, 19.5 g fat, 10 g fiber
100 g 47% Cocoa and Sea Salt ~ 533.333 calories, 6.666 g protein, 33.333 g fat, 6.666 g fiber
Total: 3,396.933 calories, 183.416 g protein, 154.499 fat, 42.166 g fiber
[b]Supplements:[/b] Multivitamin + Omega Oil + Creatine + C4 Ultimate On The Go Sour Batch Bros
[b]Energy Level:[/b] Alert
[b]Workout:[/b] [size=4][color=Blue][b][u]Workout Lower Day[/b][/u][/color][/size]
[b][color=red]Squat[/color][/b]
[Olympic Bar + Spring Collars + 2x45 lbs + 4x10 lbs = 175 lbs]
11 Reps
11 Reps
11 Reps
[b][color=red]Romanian Deadlift[/color][/b]
[Olympic Bar + Spring Collars + 4x45 lbs = 225 lbs]
8 Reps
8 Reps
8 Reps
[b][color=red]Glute Bridge on Leg Extension Machine[/color][/b]
[185 lbs]
15 Reps
15 Reps
13 Reps
[b][color=red]Bulgarian Split Squat[/color][/b]
[40 lb DBs]
11 Reps (per side)
11 Reps (per side)
11 Reps (per side)
[b][color=red]SEATED ABDUCTION[/color][/b]
[110 lbs]
16 Reps
13 Reps
+
[b][color=red]Abdominal Machine[/color][/b]
[170 lbs]
8 Reps
7 Reps
[b][color=red]Calf Raise[/color][/b]
[300 lbs]
16 Reps [Make sure pinky toe is safe]
13 Reps
+
[b][color=red]Hanging Leg Raise[/color][/b]
[Bodyweight]
13 Reps
12 Reps
[b]Notes:[/b]
GOTTA REMEMBER: PERFECT FORM, SLOW AND CONTROLLED!
[b]
I love this preworkout!! It's so good; it's what I imagine a performance enhancing drug feels like.
I feel the effects of cumulative fatigue. I need more sleep, more calories, or both. I'll try bumping up my calories a bit faster and I'll try to sleep longer. Perhaps related, on an emotional level my state of mental fatigue is also becoming unpredictable. The current events are beginning the weigh heavily on me; particularly the isolation, the fear, the anger, and the uncertainty. I would prefer to use that energy on my efforts towards progress instead of despair, but it does feel overwhelming sometimes.
To combat the cumulative fatigue, and perhaps lack of calories, I decided to go into an unusual surplus. It may be that my metabolism is adjusting to my higher level of intensity and higher level of activity.
[Size=5]
Week 1: 2500-2750 calories a day
-> HERE -> Week 2: 2600-2850 calories a day
Week 3: 2700-2950 calories a day
Week 4 - Week 20: 2800-3000 calories a day
[Color=blue]HAPPY BULKSGIVING!!!
144 Days Of Bulking
Wednesday, June 3, 2020
171 lbs Dry
To
Sunday, October 25, 2020
?200? lbs w/max water & glycogen stores [/color][/Size]
[/b]
-
[b]Date:[/b] Saturday, June 13, 2020
[b]Age:[/b] 31
[b]Height:[/b] 6 foot 3 inches
[b]Day 135 Morning Weight:[/b] 171 Pounds
[b]Day 135 Body Fat %:[/b] ~ 13 %
[b]Day 135 Pictures:[/b]
Unflexed Front
[spoiler][Img]https://i.ibb.co/sgDtdW4/20200603-140527.jpg[/img][/spoiler]
Unflexed Side
[spoiler][Img]https://i.ibb.co/dm08DtM/20200603-140719.jpg[/img][/spoiler]
Flexed Front
[spoiler][Img]https://i.ibb.co/tC4LLvS/20200603-140834.jpg[/img][/spoiler]
Flexed Side
[spoiler][Img]https://i.ibb.co/cLgM8mf/20200603-141037.jpg[/img][/spoiler]
[b]Goal Weight:[/b] 200 Pounds
[b]Sleep:[/b] 10 Hours
[b]Diet:[/b] Calorie Surplus
Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber
3 TBSP Olive Oil ~ 360 Calories, 42 g fat
5 TBSP Psyllium Husk ~ 87.5 calories, 17.5 g fiber
90 g Banana ~ 80.1 calories, 1 g protein, 0.3 g fat, 2.3 g fiber
80 g Pistachios (shelled) ~ 240 calories, 8 g protein, 18.666 g fat, 4 g fiber
Fish Oil ~ 70 calories, 6 g fat
Oatmeal Raisin Cookie ~ 140 calories, 2 g protein, 7 g fat, 1 g fiber
80 g Pistachios (shelled) ~ 240 calories, 8 g protein, 18.666 g fat, 4 g fiber
80 g Pistachios (shelled) ~ 240 calories, 8 g protein, 18.666 g fat, 4 g fiber
Ghirardelli Triple Fudge Brownie [1/4 of the box] ~ 542.5 calories, 4.25 g protein, 42.5 g fat, 1 g fiber
8.1 oz Prime Sirloin Center Cut ~ 486.4 calories, 44.55 g protein, 32.4 g fat
Coconut Vanilla Cookie ~ 100 calories, 1 g protein, 8 g fat, 2 g fiber
Total: 3282.5 calories, 202.8 g protein, 198.4 g fat, 40 g fiber
[b]Supplements:[/b] Multivitamin + Omega Oil + Creatine
[b]Energy Level:[/b] Alert
[b]Workout:[/b] [size=4][color=Blue][b][u]Conditioning Day[/b][/u][/color][/size]
[Color=red][b]Walk 1.8 Mile Total
Weighted Carry [2x 25 lb DBs]
4 x 350 yards Intervals
~38 minutes Total
[/b][/color]
[b]Notes:[/b]
I finally listened to my body, ate more calories, and slept more. No surprises, I woke up feeling great! I have a feeling my calories should be closer to 3,200-3,400 anyway. I'll adjust the calorie ramping schedule below accordingly, but honestly I'll probably just find myself eating closer to 3,200 - 3,400 calories a day out of 'feel'.
[b]
[Size=5]
Week 1: 2500-2750 calories a day
-> HERE -> Week 2: 2750-3000 calories a day
Week 3: 3000-3250 calories a day
Week 4 - Week 20: 3250-3500 calories a day
[Color=blue]HAPPY BULKSGIVING!!!
144 Days Of Bulking
Wednesday, June 3, 2020
171 lbs Dry
To
Sunday, October 25, 2020
?200? lbs w/max water & glycogen stores [/color][/Size]
[/b]
-
[b]Date:[/b] Sunday, June 14, 2020
[b]Age:[/b] 31
[b]Height:[/b] 6 foot 3 inches
[b]Day 135 Morning Weight:[/b] 171 Pounds
[b]Day 135 Body Fat %:[/b] ~ 13 %
[b]Day 135 Pictures:[/b]
Unflexed Front
[spoiler][Img]https://i.ibb.co/sgDtdW4/20200603-140527.jpg[/img][/spoiler]
Unflexed Side
[spoiler][Img]https://i.ibb.co/dm08DtM/20200603-140719.jpg[/img][/spoiler]
Flexed Front
[spoiler][Img]https://i.ibb.co/tC4LLvS/20200603-140834.jpg[/img][/spoiler]
Flexed Side
[spoiler][Img]https://i.ibb.co/cLgM8mf/20200603-141037.jpg[/img][/spoiler]
[b]Goal Weight:[/b] 200 Pounds
[b]Sleep:[/b] 9.75 Hours
[b]Diet:[/b] Calorie Surplus
Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber
3 TBSP Olive Oil ~ 360 Calories, 42 g fat
6 TBSP Psyllium Husk ~ 105 calories, 21 g fiber
80 g Pistachios (shelled) ~ 240 calories, 8 g protein, 18.666 g fat, 4 g fiber
80 g Pistachios (shelled) ~ 240 calories, 8 g protein, 18.666 g fat, 4 g fiber
Ghirardelli Triple Fudge Brownie [1/4 of the box] ~ 542.5 calories, 4.25 g protein, 42.5 g fat, 1 g fiber
Fish Oil ~ 70 calories, 6 g fat
12.94 oz Pork Ribs ~ 776 calories, 61.5 g protein, 58.2 g fat
300 g 16 Bean Soup Mix ~ 240 calories, 14 g protein, 1 g fat, 12 g fiber
140 g Red Seedless Grapes ~ 97 calories, 1.01 g protein, 0.22 g fat, 1.3 g fiber
Total: 3,366.5 calories, 222.76 g protein, 191.454 g fat, 47.5 g fiber
[b]Supplements:[/b] Multivitamin + Omega Oil + Creatine
[b]Energy Level:[/b] Alert
[b]Workout:[/b] [size=4][color=Blue][b][u]Rest Day[/b][/u][/color][/size]
[b]Notes:[/b]
Taking it nice and easy today.
[b]
[Size=5]
Week 1: 2500-2750 calories a day
-> HERE -> Week 2: 2750-3000 calories a day
Week 3: 3000-3250 calories a day
Week 4 - Week 20: 3250-3500 calories a day
[Color=blue]HAPPY BULKSGIVING!!!
144 Days Of Bulking
Wednesday, June 3, 2020
171 lbs Dry
To
Sunday, October 25, 2020
?200? lbs w/max water & glycogen stores [/color][/Size]
[/b]
-
[b]Date:[/b] Monday, June 15, 2020
[b]Age:[/b] 31
[b]Height:[/b] 6 foot 3 inches
[b]Day 135 Morning Weight:[/b] 171 Pounds
[b]Day 135 Body Fat %:[/b] ~ 13 %
[b]Day 135 Pictures:[/b]
Unflexed Front
[spoiler][Img]https://i.ibb.co/sgDtdW4/20200603-140527.jpg[/img][/spoiler]
Unflexed Side
[spoiler][Img]https://i.ibb.co/dm08DtM/20200603-140719.jpg[/img][/spoiler]
Flexed Front
[spoiler][Img]https://i.ibb.co/tC4LLvS/20200603-140834.jpg[/img][/spoiler]
Flexed Side
[spoiler][Img]https://i.ibb.co/cLgM8mf/20200603-141037.jpg[/img][/spoiler]
[b]Goal Weight:[/b] 200 Pounds
[b]Sleep:[/b] 7.25 Hours
[b]Diet:[/b] Calorie Surplus
Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber
3 TBSP Olive Oil ~ 360 Calories, 42 g fat
5 TBSP Psyllium Husk ~ 87.5 calories, 17.5 g fiber
116 g Banana ~ 103 calories, 1.26 g protein, 0.38 g fat, 3 g fiber
C4 Ultimate On The Go ~ 5 calories
Ghirardelli Triple Fudge Brownie [1/4 of the box] ~ 542.5 calories, 4.25 g protein, 42.5 g fat, 1 g fiber
Fish Oil ~ 70 calories, 6 g fat
240 g Pistachios (shelled) ~ 720 calories, 24 g protein, 56 g fat, 12 g fiber
10.62 oz Pork Ribs ~ 637 calories, 50.4 g protein, 47.8 g fat
150 g Red Seedless Grapes ~ 104 calories, 1.08 g protein, 0.24 g fat, 1.4 g fiber
Total: 3,325 calories, 206.99 g protein, 199.12 g fat, 39.1 g fiber
[b]Supplements:[/b] Multivitamin + Omega Oil + Creatine + C4 Ultimate On The Go Sour Batch Bros
[b]Energy Level:[/b] Alert
[b]Workout:[/b] [size=4][color=Blue][b][u]Workout Upper Day[/u][/b][/color][/size]
[b][color=red]Pronate Grip Pull Up - 3 x AMRAP[/color][/b]
[Weight Belt + 10 lbs]
12 Reps
7 Reps
6 Reps
[b][color=red]Dips - 3 x AMRAP [/color][/b]
[Weight Belt + 10 lbs]
13 Reps
9 Reps + negative
7 Reps + negative
[b][color=red]Dumbbell Row - 3 x AMRAP (8 - 10)[/color][/b]
[70 lb DBs]
13 Reps (Maintain Good Form)
13 Reps
9 Reps
[b][color=red]Overhead Press - 3 x AMRAP (8 - 10)[/color][/b]
[45 lb DBs]
10 Reps
8 Reps
5 Reps
[b][color=red]Reverse Fly - 2 x AMRAP (10 - 12)[/color][/b]
[40 lb DBs]
17 SLOW Reps
15 SLOW Reps
[b][color=red]One Arm Rope Face Pull - 3 x AMRAP (10 - 12)[/color][/b]
[17.5 lbs]
15 SLOW Reps
15 SLOW Reps
13 SLOW Reps
[b][color=red]One Arm Lean Away D-Handle Lateral Raise - 2 x AMRAP (10 - 12)[/color][/b]
[12.5 lbs]
8 Reps
8 Rep
[b][color=red]Barbell Curl - 2 x AMRAP (10 - 12)[/color][/b]
[Barbell + 2x 5 lbs + 2x 2.5 lbs = 60 lbs]
10 Reps
6 Reps + 1 forced rep
[b][color=red]Decline EZ Bar French Press- 2 x AMRAP (10 - 12)[/color][/b]
[EZ Bar + 2x 25 lbs + 2x 5 lbs = 75 lbs]
12 Reps
8 Reps
[b][color=red]Seated Behind The Back Dumbbell Wrist Curl - 2 x AMRAP (10 - 12)[/color][/b]
[55 lb DBs]
35 Reps
17 Reps
[Color=blue][b]Walk
Treadmill
60 minutes
3 miles
Low Intensity Steady State Cardio[/b][/color]
[b]Notes:[/b]
GOTTA REMEMBER: PERFECT FORM, SLOW AND CONTROLLED!
Especially on bent over row and overhead press!
[b]
A bit tired this morning, but nothing out of the ordinary.
[Size=5]
Week 1: 2500-2750 calories a day
Week 2: 2750-3000 calories a day
-> HERE -> Week 3: 3000-3250 calories a day
Week 4 - Week 20: 3250-3500 calories a day
[Color=blue]HAPPY BULKSGIVING!!!
144 Days Of Bulking
Wednesday, June 3, 2020
171 lbs Dry
To
Sunday, October 25, 2020
?200? lbs w/max water & glycogen stores [/color][/Size]
[/b]
-
[b]Date:[/b] Tuesday, June 16, 2020
[b]Age:[/b] 31
[b]Height:[/b] 6 foot 3 inches
[b]Day 135 Morning Weight:[/b] 171 Pounds
[b]Day 135 Body Fat %:[/b] ~ 13 %
[b]Day 135 Pictures:[/b]
Unflexed Front
[spoiler][Img]https://i.ibb.co/sgDtdW4/20200603-140527.jpg[/img][/spoiler]
Unflexed Side
[spoiler][Img]https://i.ibb.co/dm08DtM/20200603-140719.jpg[/img][/spoiler]
Flexed Front
[spoiler][Img]https://i.ibb.co/tC4LLvS/20200603-140834.jpg[/img][/spoiler]
Flexed Side
[spoiler][Img]https://i.ibb.co/cLgM8mf/20200603-141037.jpg[/img][/spoiler]
[b]Goal Weight:[/b] 200 Pounds
[b]Sleep:[/b] 7.75 Hours
[b]Diet:[/b] Calorie Surplus
Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber
2 TBSP Olive Oil ~ 240 Calories, 28 g fat
2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber
116 g Banana ~ 103 calories, 1.26 g protein, 0.38 g fat, 3 g fiber
C4 Ultimate On The Go ~ 5 calories
Ghirardelli Triple Fudge Brownie [1/4 of the box] ~ 542.5 calories, 4.25 g protein, 42.5 g fat, 1 g fiber
Fish Oil ~ 70 calories, 6 g fat
240 g Pistachios (shelled) ~ 720 calories, 24 g protein, 56 g fat, 12 g fiber
2 Slices Whole Wheat Bread ~ 140 calories, 6 g protein, 2 g fat, 4 g fiber
300 g 16 Bean Soup Mix ~ 240 calories, 14 g protein, 1 g fat, 12 g fiber
220 g Chicken Breast ~ 363 calories, 68.2 g protein, 7.9 g fat
150 g Tomato Sauce ~ 35.4 calories, 1.8 g protein, 0.5 g fat, 2.2 g fiber
149 g brown rice ~ 167.9 calories, 3.5 g protein, 1.2 g fat, 2.8 g fiber
Total: 3,357.8 calories, 249.01 g protein, 149.68 fat, 48.2 g fiber
[b]Supplements:[/b] Multivitamin + Omega Oil + Creatine + C4 Ultimate On The Go Sour Batch Bros
[b]Energy Level:[/b] Alert
[b]Workout:[/b] [size=4][color=Blue][b][u]Workout Lower Day[/b][/u][/color][/size]
[b][color=red]Squat[/color][/b]
[Olympic Bar + Spring Collars + 2x45 lbs + 4x10 lbs = 175 lbs]
12 Reps
12 Reps
12 Reps
[b][color=red]Romanian Deadlift[/color][/b]
[Olympic Bar + Spring Collars + 4x45 lbs = 225 lbs]
9 Reps
9 Reps
9 Reps
[b][color=red]Glute Bridge on Leg Extension Machine[/color][/b]
[195 lbs]
15 Reps
14 Reps
14 Reps
[b][color=red]Bulgarian Split Squat[/color][/b]
[40 lb DBs]
12 Reps (per side)
12 Reps (per side)
12 Reps (per side)
[b][color=red]SEATED ABDUCTION[/color][/b]
[120 lbs]
14 Reps
12 Reps
+
[b][color=red]Abdominal Machine[/color][/b]
[150 lbs]
12 Reps
12 Reps
[b][color=red]Calf Raise[/color][/b]
[300 lbs]
16 Reps [Make sure pinky toe is safe]
15 Reps
+
[b][color=red]Hanging Leg Raise[/color][/b]
[Bodyweight]
13 Reps
13 Reps
[b]Notes:[/b]
GOTTA REMEMBER: PERFECT FORM, SLOW AND CONTROLLED!
[b]
It feels like I'm eating like a maniac right now. I'm trying really hard to get more than enough calories in order to recover fully and to not feel tired. I can tell that the extra calories helped A LOT with recovery and growth. Wow, I think I can already see and feel noticeable increase in LBS of lean muscle mass (although I know most of that is water stores and glycogen stores from creatine and carbs)
BUT HECK I [strike]want[/strike] NEED MORE SLEEP
[Color=blue][b]Walk
Elliptical
44 minutes
2 miles
Low Intensity Steady State Cardio[/b][/color]
[Size=5]
Week 1: 2500-2750 calories a day
Week 2: 2750-3000 calories a day
-> HERE -> Week 3: 3000-3250 calories a day
Week 4 - Week 20: 3250-3500 calories a day
[Color=blue]HAPPY BULKSGIVING!!!
144 Days Of Bulking
Wednesday, June 3, 2020
171 lbs Dry
To
Sunday, October 25, 2020
?200? lbs w/max water & glycogen stores [/color][/Size]
[/b]
-
Great progress and consistency keep up the good work. I will be following your progress
-
[b]Date:[/b] Wednesday, June 17, 2020
[b]Age:[/b] 31
[b]Height:[/b] 6 foot 3 inches
[b]Day 135 Morning Weight:[/b] 171 Pounds
[b]Day 135 Body Fat %:[/b] ~ 13 %
[b]Day 135 Pictures:[/b]
Unflexed Front
[spoiler][Img]https://i.ibb.co/sgDtdW4/20200603-140527.jpg[/img][/spoiler]
Unflexed Side
[spoiler][Img]https://i.ibb.co/dm08DtM/20200603-140719.jpg[/img][/spoiler]
Flexed Front
[spoiler][Img]https://i.ibb.co/tC4LLvS/20200603-140834.jpg[/img][/spoiler]
Flexed Side
[spoiler][Img]https://i.ibb.co/cLgM8mf/20200603-141037.jpg[/img][/spoiler]
[b]Goal Weight:[/b] 200 Pounds
[b]Sleep:[/b] 10 Hours
[b]Diet:[/b] Calorie Surplus
Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber
3 TBSP Olive Oil ~ 360 Calories, 42 g fat
4 TBSP Psyllium Husk ~ 70 calories, 14 g fiber
116 g Banana ~ 103 calories, 1.26 g protein, 0.38 g fat, 3 g fiber
Ghirardelli Triple Fudge Brownie [1/4 of the box] ~ 542.5 calories, 4.25 g protein, 42.5 g fat, 1 g fiber
Fish Oil ~ 70 calories, 6 g fat
240 g Pistachios (shelled) ~ 720 calories, 24 g protein, 56 g fat, 12 g fiber
4 Slices Whole Wheat Bread ~ 280 calories, 12 g protein, 4 g fat, 8 g fiber
2.29 oz Pork Ribs ~ 137 calories, 10.9 g protein, 10.3 g fat
60 g 47% Sea Salt Cocoa ~ 320 calories, 4 g protein, 20 g fat, 4 g fiber
Total: 3,298.5 calories, 182.41 g protein, 185.38 g fat, 46.2 g fiber
[b]Supplements:[/b] Multivitamin + Omega Oil + Creatine + C4 Ultimate On The Go Sour Batch Bros
[b]Energy Level:[/b] Alert but Physically Fatigued
[b]Workout:[/b] [size=4][color=Blue][b][u]Rest Day[/b][/u][/color][/size]
[b]Notes:[/b]
Taking it easy today, trying to sleep early today.
[b]
[Color=blue][b]
Elliptical
30 minutes
Stationary Bike
30 minutes
Low Intensity Steady State Cardio[/b][/color]
[Size=5]
Week 1: 2500-2750 calories a day
Week 2: 2750-3000 calories a day
-> HERE -> Week 3: 3000-3250 calories a day
Week 4 - Week 20: 3250-3500 calories a day
[Color=blue]HAPPY BULKSGIVING!!!
144 Days Of Bulking
Wednesday, June 3, 2020
171 lbs Dry
To
Sunday, October 25, 2020
?200? lbs w/max water & glycogen stores [/color][/Size]
[/b]
-
[QUOTE=safcpaul;1607974241]Great progress and consistency keep up the good work. I will be following your progress[/QUOTE]
Oh man sorry I must have been more out of it than I realized, I completely missed this.
Thank you for the support, but you should also start up a log yourself :)
-
[b]Date:[/b] Thursday, June 18, 2020
[b]Age:[/b] 31
[b]Height:[/b] 6 foot 3 inches
[b]Day 135 Morning Weight:[/b] 171 Pounds
[b]Day 135 Body Fat %:[/b] ~ 13 %
[b]Day 135 Pictures:[/b]
Unflexed Front
[spoiler][Img]https://i.ibb.co/sgDtdW4/20200603-140527.jpg[/img][/spoiler]
Unflexed Side
[spoiler][Img]https://i.ibb.co/dm08DtM/20200603-140719.jpg[/img][/spoiler]
Flexed Front
[spoiler][Img]https://i.ibb.co/tC4LLvS/20200603-140834.jpg[/img][/spoiler]
Flexed Side
[spoiler][Img]https://i.ibb.co/cLgM8mf/20200603-141037.jpg[/img][/spoiler]
[b]Goal Weight:[/b] 200 Pounds
[b]Sleep:[/b] 7 Hours
[b]Diet:[/b] Calorie Surplus
Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber
1 TBSP Olive Oil ~ 120 Calories, 14 g fat
4 TBSP Psyllium Husk ~ 70 calories, 14 g fiber
116 g Banana ~ 103 calories, 1.26 g protein, 0.38 g fat, 3 g fiber
Ghirardelli Triple Fudge Brownie [1/4 of the box] ~ 542.5 calories, 4.25 g protein, 42.5 g fat, 1 g fiber
Fish Oil ~ 70 calories, 6 g fat
240 g Pistachios (shelled) ~ 720 calories, 24 g protein, 56 g fat, 12 g fiber
182 g Baked Yellow Potatoes (with Skin) ~244.872 calories, 4.036 g protein, 2.69 g fiber
Dymatize Iso 100 Protein Shake x 2 ~ 220 calories, 50 g protein
40 g 47% Sea Salt Cocoa ~ 213.333 calories, 2.666 g protein, 13.333 g fat, 2.666 g fiber
171 g Baked Yellow Potatoes (with Skin) ~ 127.094 calories, 3.466 g protein, 2.31 g fiber
212 g Red Seedless Grapes ~ 146 calories, 1.53 g protein, 0.34 g fat, 1.9 g fiber
Total: 3,272.799 calories, 217.208 g protein, 136.753 g fat, 43.766 g fiber
[b]Supplements:[/b] Multivitamin + Omega Oil + Creatine
[b]Energy Level:[/b] Alert
[b]Workout:[/b] [size=4][color=Blue][b][u]Workout Upper Day[/u][/b][/color][/size]
[b][color=red]Pronate Grip Pull Up - 3 x AMRAP[/color][/b]
[Weight Belt + 10 lbs]
10 Reps [oof missed 2 reps today]
7 Reps
6 Reps
[b][color=red]Dips - 3 x AMRAP [/color][/b]
[Weight Belt + 10 lbs]
12 Reps + negative
10 Reps + negative
7 Reps + negative
[b][color=red]Dumbbell Row - 3 x AMRAP (8 - 10)[/color][/b]
[70 lb DBs]
13 Reps (Maintain BEST POSSIBLE Form)
11 Reps
9 Reps
[b][color=red]Overhead Press - 3 x AMRAP (8 - 10)[/color][/b]
[45 lb DBs]
11 Reps
7 Reps
6 Reps
[b][color=red]Reverse Fly - 2 x AMRAP (10 - 12)[/color][/b]
[40 lb DBs]
20 SLOW Reps
15 SLOW Reps
[b][color=red]One Arm Rope Face Pull - 3 x AMRAP (10 - 12)[/color][/b]
[17.5 lbs]
20 SLOW Reps
15 SLOW Reps
13 SLOW Reps
[b][color=red]One Arm Lean Away D-Handle Lateral Raise - 2 x AMRAP (10 - 12)[/color][/b]
[12.5 lbs]
10 Reps
8 Reps
[b][color=red]Barbell Curl - 2 x AMRAP (10 - 12)[/color][/b]
[Barbell + 2x 5 lbs + 2x 2.5 lbs = 60 lbs]
11 Reps + 1 forced rep
7 Reps + 1 forced rep
[b][color=red]Decline EZ Bar French Press- 2 x AMRAP (10 - 12)[/color][/b]
[EZ Bar + 2x 25 lbs + 2x 5 lbs = 75 lbs]
12 Reps
9 Reps
[b][color=red]Seated Behind The Back Dumbbell Wrist Curl - 2 x AMRAP (10 - 12)[/color][/b]
[60 lb DBs]
28 Reps
21 Reps
[Color=blue][b]
Stationary Bike
45 minutes
Low Intensity Steady State Cardio[/b][/color]
[b]Notes:[/b]
GOTTA REMEMBER: PERFECT FORM, SLOW AND CONTROLLED!
Especially on bent over row and overhead press!
[b]
I feel surprisingly energetic for only 7 hours of sleep. I'm going to try this workout without the pre workout.
Missed 2 reps on my first set of weighted pullups. I could understand missing 1 rep due to weight gain, but 2 reps feels like an effect of not taking the pre workout this morning. I've gained about 9 lbs of muscle, water, and glycogen stores, so MAYBE that extra weight caused me to miss 2 reps? I don't really know. But ill keep on keeping on anyway.
Missed 1 rep on my first set of weighted dips. This feels like a raw strength issue, not an endurance issue. I beleive I've just gained a lot of weight in the last couple of weeks. Simple as that. Well, I gained back the lost rep in the second set so... wtf??
I may have pulled something around my right rhomboid during rows. Something to keep in mind for next week. I think by exhaling on the eccentric portion of the row I exposed my back ribs and outer muscles, and something got bruised or pulled in that exposed state.
[Size=5]
Week 1: 2500-2750 calories a day
Week 2: 2750-3000 calories a day
-> HERE -> Week 3: 3000-3250 calories a day
Week 4 - Week 20: 3250-3500 calories a day
[Color=blue]HAPPY BULKSGIVING!!!
144 Days Of Bulking
Wednesday, June 3, 2020
171 lbs Dry
To
Sunday, October 25, 2020
?200? lbs w/max water & glycogen stores [/color][/Size]
[/b]
-
[b]Date:[/b] Friday, June 19, 2020
[b]Age:[/b] 31
[b]Height:[/b] 6 foot 3 inches
[b]Day 135 Morning Weight:[/b] 171 Pounds
[b]Day 135 Body Fat %:[/b] ~ 13 %
[b]Day 135 Pictures:[/b]
Unflexed Front
[spoiler][Img]https://i.ibb.co/sgDtdW4/20200603-140527.jpg[/img][/spoiler]
Unflexed Side
[spoiler][Img]https://i.ibb.co/dm08DtM/20200603-140719.jpg[/img][/spoiler]
Flexed Front
[spoiler][Img]https://i.ibb.co/tC4LLvS/20200603-140834.jpg[/img][/spoiler]
Flexed Side
[spoiler][Img]https://i.ibb.co/cLgM8mf/20200603-141037.jpg[/img][/spoiler]
[b]Goal Weight:[/b] 200 Pounds
[b]Sleep:[/b] 8 Hours
[b]Diet:[/b] Calorie Surplus
Protein Shake x 4 ~ 464 calories, 84 g protein, 2.8 g fat, 2.8 g fiber
Ghirardelli Triple Fudge Brownie [1/4 of the box] ~ 542.5 calories, 4.25 g protein, 42.5 g fat, 1 g fiber
151 g Baked Yellow Potato (with Skin) ~ 112.23 calories, 3.06 g protein, 2.04 g fiber
C4 Ultimate On The Go ~ 5 calories
116 g Banana ~ 103 calories, 1.26 g protein, 0.38 g fat, 3 g fiber
Fish Oil ~ 70 calories, 6 g fat
Dymatize Iso 100 Protein Shake x 2 ~ 220 calories, 50 g protein
201 g Baked Yellow Potato (with Skin) ~ 149.392 calories, 4.074 g protein, 2.716 g fiber
240 g Pistachios (shelled) ~ 720 calories, 24 g protein, 56 g fat, 12 g fiber
812 g Lentils w/mixed vegetables ~ 566.263 calories, 39.807 g protein, 2.992 g fat, 38.082 g fiber
60 g 47% cocoa sea salt ~ 320 calories, 4 g protein, 20 g fat, 4 g fiber
246 g Red Seedless Grapes ~ 164 calories, 1.6 g protein, 1.6 g fiber
90 g Banana ~ 80.1 calories, 1 g protein, 0.3 g fat, 2.3 g fiber
40 g 47% Sea Salt Cocoa ~ 213.333 calories, 2.666 g protein, 13.333 g fat, 2.666 g fiber
Total: 3,729.819 calories, 219.717 g protein, 144.305 fat, 72.204 g fiber
[b]Supplements:[/b] Multivitamin + Omega Oil + Creatine + C4 Ultimate On The Go Sour Batch Bros
[b]Energy Level:[/b] Alert but a bit Fatigued
[b]Workout:[/b] [size=4][color=Blue][b][u]Workout Lower Day[/b][/u][/color][/size]
[b][color=red]Squat[/color][/b]
[Olympic Bar + Spring Collars + 2x45 lbs + 2x25 lbs = 185 lbs]
8 Reps
8 Reps
8 Reps
[b][color=red]Romanian Deadlift[/color][/b]
[Olympic Bar + Spring Collars + 4x45 lbs = 225 lbs]
10 Reps
10 Reps
10 Reps
[b][color=red]Glute Bridge on Leg Extension Machine[/color][/b]
[205 lbs]
15 Reps
14 Reps
14 Reps
[b][color=red]Bulgarian Split Squat[/color][/b]
[45 lb DBs]
8 Reps (per side)
8 Reps (per side)
8 Reps (per side)
[b][color=red]SEATED ABDUCTION[/color][/b]
[120 lbs]
16 Reps
14 Reps
+
[b][color=red]Abdominal Machine[/color][/b]
[150 lbs]
18 Reps
13 Reps
[b][color=red]Calf Raise[/color][/b]
[320 lbs]
15 Reps [Make sure pinky toe is safe]
12 Reps
+
[b][color=red]Hanging Leg Raise[/color][/b]
[Bodyweight]
14 Reps
13 Reps
[b]Notes:[/b]
GOTTA REMEMBER: PERFECT FORM, SLOW AND CONTROLLED!
[b]
The extra calories, and the extra sleep seems to have helped tremendously. I gave what my body wanted and now my body is cool with me. I was worried I was gaining too much weight too quickly. Maybe that's a valid concern, but my goal is to put on as much muscle as possible in the next 18 weeks or so, and I can't do that by being afraid of putting on body fat. I have to remind myself that fat comes off easily in the cutting phase. In any event, I'm noticeably bigger, but my body fat % isn't noticeably worse, so its all in my head for now.
The workout today felt SOOO easy. Going up in weight and down in volume [squats, bulgarian split squats] is the programming breath of fresh air I needed at just the right time.
[Color=blue][b]
Stationary Bike
45 minutes
Low Intensity Steady State Cardio[/b][/color]
[Size=5]
Week 1: 2500-2750 calories a day
Week 2: 2750-3000 calories a day
-> HERE -> Week 3: 3000-3250 calories a day
Week 4 - Week 20: 3250-3500 calories a day
[Color=blue]HAPPY BULKSGIVING!!!
144 Days Of Bulking
Wednesday, June 3, 2020
171 lbs Dry
To
Sunday, October 25, 2020
?200? lbs w/max water & glycogen stores [/color][/Size]
[/b]
-
[b]Date:[/b] Saturday, June 20, 2020
[b]Age:[/b] 31
[b]Height:[/b] 6 foot 3 inches
[b]Day 135 Morning Weight:[/b] 171 Pounds
[b]Day 135 Body Fat %:[/b] ~ 13 %
[b]Day 135 Pictures:[/b]
Unflexed Front
[spoiler][Img]https://i.ibb.co/sgDtdW4/20200603-140527.jpg[/img][/spoiler]
Unflexed Side
[spoiler][Img]https://i.ibb.co/dm08DtM/20200603-140719.jpg[/img][/spoiler]
Flexed Front
[spoiler][Img]https://i.ibb.co/tC4LLvS/20200603-140834.jpg[/img][/spoiler]
Flexed Side
[spoiler][Img]https://i.ibb.co/cLgM8mf/20200603-141037.jpg[/img][/spoiler]
[b]Goal Weight:[/b] 200 Pounds
[b]Sleep:[/b] 8 Hours
[b]Diet:[/b] Calorie Surplus
Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber
2 TBSP Olive Oil ~ 240 Calories, 28 g fat
2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber
40 g 70% Cocoa ~ 253.333 calories, 2.666 g protein, 18.666 g fat, 2.666 g fiber
90 g Banana ~ 80.1 calories, 1 g protein, 0.3 g fat, 2.3 g fiber
240 g Pistachios (shelled) ~ 720 calories, 24 g protein, 56 g fat, 12 g fiber
Fish Oil ~ 70 calories, 6 g fat
1,396 g Baked Yellow Potato (with Skin) ~ 1,037.567 calories, 28.297 g protein, 18.864 g fiber
Ghirardelli Triple Fudge Brownie [1/4 of the box] ~ 542.5 calories, 4.25 g protein, 42.5 g fat, 1 g fiber
Total: 3,674.5 calories, 186.213 g protein, 155.666 g fat, 48.03 g fiber
[b]Supplements:[/b] Multivitamin + Omega Oil + Creatine
[b]Energy Level:[/b] Alert
[b]Workout:[/b] [size=4][color=Blue][b][u]Conditioning Day[/b][/u][/color][/size]
[Color=red][b]Walk 2 Mile Total
Weighted Carry [2x 30 lb DBs]
4 x 350 yards Intervals
~45 minutes Total
[/b][/color]
[b]Notes:[/b]
Feeling pretty good.
[b]
The process of constantly and dramatically changing my body composition requires a crazy amount of physical and mental energy and it just takes a lot out of me. One of the main things I'm trying to do is hit my minimum daily calories and comfortably shoot past that minimum. Going above the minimum has been resulting in some pretty awesome looking gains. I can feel the boost in recovery and gains, but most importantly my body feels better. I'm probably ramping up in calories faster than I intended, but I'm following what my body needs.
[Size=5]
Week 1: 2500-2750 calories a day
Week 2: 2750-3000 calories a day
-> HERE -> Week 3: 3000-3250 calories a day
Week 4 - Week 20: 3250-3500 calories a day
[Color=blue]HAPPY BULKSGIVING!!!
144 Days Of Bulking
Wednesday, June 3, 2020
171 lbs Dry
To
Sunday, October 25, 2020
?200? lbs w/max water & glycogen stores [/color][/Size]
[/b]
-
[b]Date:[/b] Sunday, June 21, 2020
[b]Age:[/b] 31
[b]Height:[/b] 6 foot 3 inches
[b]Day 135 Morning Weight:[/b] 171 Pounds
[b]Day 135 Body Fat %:[/b] ~ 13 %
[b]Day 135 Pictures:[/b]
Unflexed Front
[spoiler][Img]https://i.ibb.co/sgDtdW4/20200603-140527.jpg[/img][/spoiler]
Unflexed Side
[spoiler][Img]https://i.ibb.co/dm08DtM/20200603-140719.jpg[/img][/spoiler]
Flexed Front
[spoiler][Img]https://i.ibb.co/tC4LLvS/20200603-140834.jpg[/img][/spoiler]
Flexed Side
[spoiler][Img]https://i.ibb.co/cLgM8mf/20200603-141037.jpg[/img][/spoiler]
[b]Goal Weight:[/b] 200 Pounds
[b]Sleep:[/b] 8 Hours
[b]Diet:[/b] Calorie Surplus
Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber
Ghirardelli Triple Fudge Brownie [1/4 of the box] ~ 542.5 calories, 4.25 g protein, 42.5 g fat, 1 g fiber
90 g Banana ~ 80.1 calories, 1 g protein, 0.3 g fat, 2.3 g fiber
240 g Pistachios (shelled) ~ 720 calories, 24 g protein, 56 g fat, 12 g fiber
Fish Oil ~ 70 calories, 6 g fat
2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber
827 g Baked Yellow Potato (with Skin) ~ 614.662 calories, 16.763 g protein, 11.175 g fiber
Ghirardelli Triple Fudge Brownie [1/4 of the box] ~ 542.5 calories, 4.25 g protein, 42.5 g fat, 1 g fiber
157 g Almond Cake ~ 589.5 calories, 9.7 g protein, 31.7 g fat, 1.8 g fiber
Total: 3,890.262 calories, 185.963 g protein, 183.2 g fat, 40.475 g fiber
[b]Supplements:[/b] Multivitamin + Omega Oil + Creatine
[b]Energy Level:[/b] Alert
[b]Workout:[/b] [size=4][color=Blue][b][u]Rest Day[/b][/u][/color][/size]
[b]Notes:[/b]
Time to relax.
[b]
The process of constantly and dramatically changing my body composition requires a crazy amount of physical and mental energy and it just takes a lot out of me. One of the main things I'm trying to do is hit my minimum daily calories and comfortably shoot past that minimum. Going above the minimum has been resulting in some pretty awesome looking gains. I can feel the boost in recovery and gains, but most importantly my body feels better. I'm probably ramping up in calories faster than I intended, but I'm following what my body needs.
[Size=5]
Week 1: 2500-2750 calories a day
Week 2: 2750-3000 calories a day
-> HERE -> Week 3: 3000-3250 calories a day
Week 4 - Week 20: 3250-3500 calories a day
[Color=blue]HAPPY BULKSGIVING!!!
144 Days Of Bulking
Wednesday, June 3, 2020
171 lbs Dry
To
Sunday, October 25, 2020
?200? lbs w/max water & glycogen stores [/color][/Size]
[/b]
-
[b]Date:[/b] Monday, June 22, 2020
[b]Age:[/b] 31
[b]Height:[/b] 6 foot 3 inches
[b]Day 135 Morning Weight:[/b] 171 Pounds
[b]Day 135 Body Fat %:[/b] ~ 13 %
[b]Day 135 Pictures:[/b]
Unflexed Front
[spoiler][Img]https://i.ibb.co/sgDtdW4/20200603-140527.jpg[/img][/spoiler]
Unflexed Side
[spoiler][Img]https://i.ibb.co/dm08DtM/20200603-140719.jpg[/img][/spoiler]
Flexed Front
[spoiler][Img]https://i.ibb.co/tC4LLvS/20200603-140834.jpg[/img][/spoiler]
Flexed Side
[spoiler][Img]https://i.ibb.co/cLgM8mf/20200603-141037.jpg[/img][/spoiler]
[b]Goal Weight:[/b] 200 Pounds
[b]Sleep:[/b] 10 Hours
[b]Diet:[/b] Calorie Surplus
Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber
2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber
Ghirardelli Triple Fudge Brownie [1/4 of the box] ~ 542.5 calories, 4.25 g protein, 42.5 g fat, 1 g fiber
Fish Oil ~ 70 calories, 6 g fat
240 g Pistachios (shelled) ~ 720 calories, 24 g protein, 56 g fat, 12 g fiber
Xtend Iso Pro x 2 ~ 220 calories, 50 g protein
1,106 g Baked Yellow Potato (with Skin) ~ 822.027 calories, 22.419 g protein, 14.946 g fiber
161 g Almond Cake ~ 603.6 calories, 9.9 g protein, 32.5 g fat, 1.9 g fiber
Total: 3,709.127 calories, 236.569 g protein, 141.2 g fat, 41.046 g fiber
[b]Supplements:[/b] Multivitamin + Omega Oil + Creatine
[b]Energy Level:[/b] Alert
[b]Workout:[/b] [size=4][color=Blue][b][u]Workout Upper Day[/u][/b][/color][/size]
[b][color=red]Pronate Grip Pull Up - 3 x AMRAP[/color][/b]
[+10 lb DB]
11 Reps
8 Reps
6 Reps
[b][color=red]Dips - 3 x AMRAP [/color][/b]
[+10 lb DB]
13 Reps + negative
10 Reps + negative
8 Reps + negative
[b][color=red]Dumbbell Row - 3 x AMRAP (8 - 10)[/color][/b]
[75 lb DBs]
10 Reps (Maintain BEST POSSIBLE Form)
10 Reps
9 Reps
[b][color=red]Overhead Press - 3 x AMRAP (8 - 10)[/color][/b]
[45 lb DBs]
11 Reps
8 Reps
7 Reps
[b][color=red]Reverse Fly - 2 x AMRAP (10 - 12)[/color][/b]
[40 lb DBs]
20 SLOW Reps
15 SLOW Reps
[b][color=red]One Arm Rope Face Pull - 3 x AMRAP (10 - 12)[/color][/b]
[22.5 lbs]
13 SLOW Reps
11 SLOW Reps
9 SLOW Reps
[b][color=red]One Arm Lean Away D-Handle Lateral Raise - 2 x AMRAP (10 - 12)[/color][/b]
[12.5 lbs]
12 Reps
9 Reps
[b][color=red]Barbell Curl - 2 x AMRAP (10 - 12)[/color][/b]
[Barbell + 2x 10 lbs = 65 lbs]
10 Reps
7 Reps
[b][color=red]Decline EZ Bar French Press- 2 x AMRAP (10 - 12)[/color][/b]
[EZ Bar + 2x 35 lbs = 85 lbs]
8 Reps
9 Reps
[b][color=red]Seated Behind The Back Dumbbell Wrist Curl - 2 x AMRAP (10 - 12)[/color][/b]
[60 lb DBs]
30 Reps
27 Reps
[Color=blue][b]
Stationary Bike
50 minutes
Low Intensity Steady State Cardio[/b][/color]
[b]Notes:[/b]
GOTTA REMEMBER: PERFECT FORM, SLOW AND CONTROLLED!
Especially on bent over row and overhead press!
I still have some dull pain around my right rhomboid so I'll be careful not to bruise it further.
[b]
I noticed some pain on my palms during weighted dips today. It may be an issue of grip form.
[Size=5]
Week 1: 2500-2750 calories a day
Week 2: 2750-3000 calories a day
Week 3: 3000-3250 calories a day
-> HERE -> Week 4 - Week 20: 3250-3500 calories a day
[Color=blue]HAPPY BULKSGIVING!!!
144 Days Of Bulking
Wednesday, June 3, 2020
171 lbs Dry
To
Sunday, October 25, 2020
?200? lbs w/max water & glycogen stores [/color][/Size]
[/b]
-
[b]Date:[/b] Tuesday, June 23, 2020
[b]Age:[/b] 31
[b]Height:[/b] 6 foot 3 inches
[b]Day 135 Morning Weight:[/b] 171 Pounds
[b]Day 135 Body Fat %:[/b] ~ 13 %
[b]Day 135 Pictures:[/b]
Unflexed Front
[spoiler][Img]https://i.ibb.co/sgDtdW4/20200603-140527.jpg[/img][/spoiler]
Unflexed Side
[spoiler][Img]https://i.ibb.co/dm08DtM/20200603-140719.jpg[/img][/spoiler]
Flexed Front
[spoiler][Img]https://i.ibb.co/tC4LLvS/20200603-140834.jpg[/img][/spoiler]
Flexed Side
[spoiler][Img]https://i.ibb.co/cLgM8mf/20200603-141037.jpg[/img][/spoiler]
[b]Goal Weight:[/b] 200 Pounds
[b]Sleep:[/b] 6.75 Hours
[b]Diet:[/b] Calorie Surplus
Protein Shake x 4 ~ 464 calories, 84 g protein, 2.8 g fat, 2.8 g fiber
2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber
C4 Ultimate On The Go ~ 5 calories
Fish Oil ~ 70 calories, 6 g fat
240 g Pistachios (shelled) ~ 720 calories, 24 g protein, 56 g fat, 12 g fiber
Xtend Iso Pro x 2 ~ 220 calories, 50 g protein
664 g Baked Yellow Potato (with Skin) ~ 410.337 calories, 11.191 g protein, 7.46 g fiber
Vanilla Milk Shake ~ 890 calories, 10 g protein, 40 g fat
147 g Prime Tenderloin ~ 404.43 Calories, 25.925 g protein, 31.11 g fat
84 g Prime Ribeye ~ 215.6 Calories, 15.6 g protein, 17.1 g fat
330 g Baked Yellow Potato (with Skin) ~ 245.27 calories, 6.698 g protein, 4.459 g fiber
2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber
Vanilla Ice Cream ~ 240 calories, 6 g protein, 12 g fat
Oatmeal Raisin Cookie ~ 140 calories, 2 g protein, 7 g fat, 1 g giber
Total: 4,094.637 calories, 235.414 g protein, 172.01 g fat, 41.719 g fiber
[b]Supplements:[/b] Multivitamin + Omega Oil + Creatine + C4 Ultimate On The Go Sour Batch Bros
[b]Energy Level:[/b] Alert
[b]Workout:[/b] [size=4][color=Blue][b][u]Workout Lower Day[/b][/u][/color][/size]
[b][color=red]Squat[/color][/b]
[Olympic Bar + Spring Collars + 2x45 lbs + 2x25 lbs = 185 lbs]
9 Reps
9 Reps
9 Reps
[b][color=red]Romanian Deadlift[/color][/b]
[Olympic Bar + Spring Collars + 4x45 lbs = 225 lbs]
11 Reps
11 Reps
11 Reps
[b][color=red]Glute Bridge on Leg Extension Machine[/color][/b]
[210 lbs]
15 Reps
15 Reps
14 Reps
[b][color=red]Bulgarian Split Squat[/color][/b]
[45 lb DBs]
9 Reps (per side)
9 Reps (per side)
9 Reps (per side)
[b][color=red]SEATED ABDUCTION[/color][/b]
[120 lbs]
16 Reps
14 Reps
+
[b][color=red]Abdominal Machine[/color][/b]
[155 lbs]
18 Reps
13 Reps
[b][color=red]Calf Raise[/color][/b]
[320 lbs]
19 Reps [Make sure pinky toe is safe]
14 Reps
+
[b][color=red]Hanging Leg Raise[/color][/b]
[Bodyweight]
14 Reps
14 Reps
[b]Notes:[/b]
GOTTA REMEMBER: PERFECT FORM, SLOW AND CONTROLLED!
[b]
The extra weight feels good on me. I feel stronger, less fatigued, and just better mentally. That may also be an effect of having gone up in weight and down in volume for my lifts, so it's a bit refreshing.
[Color=blue][b]
Walk on Beach
65 minutes
Low Intensity Steady State Cardio[/b][/color]
Went WAY over on calories today due to a birthday celebration.
[Size=5]
Week 1: 2500-2750 calories a day
Week 2: 2750-3000 calories a day
Week 3: 3000-3250 calories a day
-> HERE -> Week 4 - Week 20: 3250-3500 calories a day
[Color=blue]HAPPY BULKSGIVING!!!
144 Days Of Bulking
Wednesday, June 3, 2020
171 lbs Dry
To
Sunday, October 25, 2020
?200? lbs w/max water & glycogen stores [/color][/Size]
[/b]
-
[b]Date:[/b] Wednesday, June 24, 2020
[b]Age:[/b] 31
[b]Height:[/b] 6 foot 3 inches
[b]Day 135 Morning Weight:[/b] 171 Pounds
[b]Day 135 Body Fat %:[/b] ~ 13 %
[b]Day 135 Pictures:[/b]
Unflexed Front
[spoiler][Img]https://i.ibb.co/sgDtdW4/20200603-140527.jpg[/img][/spoiler]
Unflexed Side
[spoiler][Img]https://i.ibb.co/dm08DtM/20200603-140719.jpg[/img][/spoiler]
Flexed Front
[spoiler][Img]https://i.ibb.co/tC4LLvS/20200603-140834.jpg[/img][/spoiler]
Flexed Side
[spoiler][Img]https://i.ibb.co/cLgM8mf/20200603-141037.jpg[/img][/spoiler]
[b]Goal Weight:[/b] 200 Pounds
[b]Sleep:[/b] 10 Hours
[b]Diet:[/b] Calorie Surplus
Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber
Ghirardelli Triple Fudge Brownie [1/4 of the box] ~ 542.5 calories, 4.25 g protein, 42.5 g fat, 1 g fiber
120 g Banana ~ 107 calories, 1.31 g protein, 0.4 g fat, 3.1 g fiber
Fish Oil ~ 70 calories, 6 g fat
454 g Avocado ~ 998.8 calories, 9.08 g protein, 72.64 g fat, 27.24 g fiber
1,034 g Baked Yellow Potato (with Skin) ~ 768.5 calories, 20.959 g protein, 13.973 g fiber
Xtend Iso Pro x 2 ~ 220 calories, 50 g protein
Oatmeal Raisin Cookie ~ 140 calories, 2 g protein, 7 g fat, 1 g giber
Total: 3,542.8 calories, 213.599 g protein, 132.74 g fat, 50.513 g fiber
[b]Supplements:[/b] Multivitamin + Omega Oil + Creatine
[b]Energy Level:[/b] Fatigued
[b]Workout:[/b] [size=4][color=Blue][b][u]Rest Day[/b][/u][/color][/size]
[b]Notes:[/b]
I noticed that I was feeling exceptionally fatigued despite my caloric surplus and the extra sleep.
I REALIZED THAT THE CAUSE WAS LIKELY DUE TO MINERAL DEFICINCIES!
I HAVEN'T BEEN GETTING ENOUGH CALCIUM!!!!!!!!!!
So I added some calcium supplements.
Boom, already feel better.
[b]
[Size=5]
Week 1: 2500-2750 calories a day
Week 2: 2750-3000 calories a day
Week 3: 3000-3250 calories a day
-> HERE -> Week 4 - Week 20: 3250-3500 calories a day
[Color=blue]HAPPY BULKSGIVING!!!
144 Days Of Bulking
Wednesday, June 3, 2020
171 lbs Dry
To
Sunday, October 25, 2020
?200? lbs w/max water & glycogen stores [/color][/Size]
[/b]
-
[b]Date:[/b] Thursday, June 25, 2020
[b]Age:[/b] 31
[b]Height:[/b] 6 foot 3 inches
[b]Day 135 Morning Weight:[/b] 171 Pounds
[b]Day 135 Body Fat %:[/b] ~ 13 %
[b]Day 135 Pictures:[/b]
Unflexed Front
[spoiler][Img]https://i.ibb.co/sgDtdW4/20200603-140527.jpg[/img][/spoiler]
Unflexed Side
[spoiler][Img]https://i.ibb.co/dm08DtM/20200603-140719.jpg[/img][/spoiler]
Flexed Front
[spoiler][Img]https://i.ibb.co/tC4LLvS/20200603-140834.jpg[/img][/spoiler]
Flexed Side
[spoiler][Img]https://i.ibb.co/cLgM8mf/20200603-141037.jpg[/img][/spoiler]
[b]Goal Weight:[/b] 200 Pounds
[b]Sleep:[/b] 8.5 Hours
[b]Diet:[/b] Calorie Surplus
Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber
120 g Banana ~ 107 calories, 1.31 g protein, 0.4 g fat, 3.1 g fiber
Ghirardelli Triple Fudge Brownie [1/4 of the box] ~ 542.5 calories, 4.25 g protein, 42.5 g fat, 1 g fiber
Fish Oil ~ 70 calories, 6 g fat
714 g Baked Yellow Potato (with Skin) ~ 530.676 calories, 14.473 g protein, 9.649 g fiber
240 g Pistachios (shelled) ~ 720 calories, 24 g protein, 56 g fat, 12 g fiber
Oatmeal Raisin Cookie ~ 140 calories, 2 g protein, 7 g fat, 1 g fiber
Xtend Iso Pro x 2 ~ 220 calories, 50 g protein
Vanilla Ice Cream ~ 240 calories, 6 g protein, 12 g fat
Oatmeal Raisin Cookie ~ 140 calories, 2 g protein, 7 g fat, 1 g fiber
327 g Baked Yellow Potato (with Skin) ~ 243.04 calories, 6.628 g protein, 4.419 g fiber
2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber
Oatmeal Raisin Cookie ~ 140 calories, 2 g protein, 7 g fat, 1 g fiber
120 g Banana ~ 107 calories, 1.31 g protein, 0.4 g fat, 3.1 g fiber
Total: 3,931.216 calories, 239.971 g protein, 142.5 g fat, 47.468 g fiber
[b]Supplements:[/b] Multivitamin + Omega Oil + Creatine
[b]Energy Level:[/b] Alert
[b]Workout:[/b] [size=4][color=Blue][b][u]Workout Upper Day[/u][/b][/color][/size]
[b][color=red]Pronate Grip Pull Up - 3 x AMRAP[/color][/b]
[Weight Belt + 10 lbs]
11 Reps
9 Reps
6 Reps
[b][color=red]Dips - 3 x AMRAP [/color][/b]
[Weight Belt + 10 lbs]
13 Reps + negative
11 Reps + negative
7 Reps + negative
[b][color=red]Dumbbell Row - 3 x AMRAP (8 - 10)[/color][/b]
[75 lb DBs]
11 Reps (Maintain BEST POSSIBLE Form)
10 Reps
9 Reps
[b][color=red]Overhead Press - 3 x AMRAP (8 - 10)[/color][/b]
[45 lb DBs]
12 Reps
9 Reps
7 Reps
[b][color=red]Reverse Fly - 2 x AMRAP (10 - 12)[/color][/b]
[40 lb DBs]
20 SLOW Reps
15 SLOW Reps
[b][color=red]One Arm Rope Face Pull - 3 x AMRAP (10 - 12)[/color][/b]
[22.5 lbs]
13 SLOW Reps
11 SLOW Reps
10 SLOW Reps
[b][color=red]One Arm Lean Away D-Handle Lateral Raise - 2 x AMRAP (10 - 12)[/color][/b]
[12.5 lbs]
13 Reps
11 Reps
[b][color=red]Barbell Curl - 2 x AMRAP (10 - 12)[/color][/b]
[Barbell + 2x 10 lbs = 65 lbs]
10 Reps + 1 Forced Rep
8 Reps
[b][color=red]Decline EZ Bar French Press- 2 x AMRAP (10 - 12)[/color][/b]
[EZ Bar + 2x 35 lbs = 85 lbs]
9 Reps
8 Reps
[b][color=red]Seated Behind The Back Dumbbell Wrist Curl - 3 x AMRAP (10 - 12)[/color][/b]
[65 lb DBs]
20 Reps
18 Reps
16 Reps
[b][color=orange]I also did a light set of overhead press, pullups, side laterals, overhead extension, and one arm rows. Mostly just to kill time at the end of my gym session, but the intensity wasn't serious on any of them.[/color][/b]
[Color=blue][b]
Stationary Bike
52 minutes
Low Intensity Steady State Cardio[/b][/color]
[b]Notes:[/b]
GOTTA REMEMBER: PERFECT FORM, SLOW AND CONTROLLED!
Especially on bent over row and overhead press!
I still have some dull pain around my right rhomboid so I'll be careful not to bruise it further.
[b]
[Size=5]
Week 1: 2500-2750 calories a day
Week 2: 2750-3000 calories a day
Week 3: 3000-3250 calories a day
-> HERE -> Week 4 - Week 20: 3250-3500 calories a day
[Color=blue]HAPPY BULKSGIVING!!!
144 Days Of Bulking
Wednesday, June 3, 2020
171 lbs Dry
To
Sunday, October 25, 2020
?200? lbs w/max water & glycogen stores [/color][/Size]
[/b]
