Fierce 5: "Stay Fresh" Edition - The Novice Upper Lower High Frequency Training Log

[Camarija]

Great detailed monthly review and great progress. Keep it up

Thanks man!!

Mistakes were made in Month 1, but now I'm correcting them.

Silly things like underestimating my calories [olive oil, fish oil], not eating enough protein, fat, calories.

I got it now though

Thanks for checking in again!!

[Rjeezie]

Thanks man!!

Mistakes were made in Month 1, but now I'm correcting them.

Silly things like underestimating my calories [olive oil, fish oil], not eating enough protein, fat, calories.

I got it now though

Thanks for checking in again!!

Yeah, keeping a detailed log will help find and correct those mistakes. Trial and error I guess.

[Camarija]

Date: Tuesday, March 3, 2020

Age: 31

Height: 6 foot 3 inches

Week 5 Morning Weight: 187.8 Pounds

Week 5 Body Fat %: ~ 23.4 %

Week 5 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 7 Hours

Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

1/2 TBSP Canola Oil ~ 62 calories, 7 g fat
2 egg ~ 140 calories, 12 g protein, 10 g fat
Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat
Fish Oil ~ 70 calories, 6 g fat

21.25 g Sunflower Kernels ~ 135 calories, 5.5 g protein, 11 g fat
10 oz Spinach ~ 66 calories, 6.6 g protein

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
1 egg ~ 80 calories, 7 g protein, 5 g fat

4 oz Avocado ~ 182 calories, 2.2 g protein, 16 g fat


TOTAL ~ 1,515 calories, 171.3 g protein, 75 g fat

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Lower A

Squat 2x8 (155 lbs)
3 /10 effort

Glute Bridge 2x10 (155 lbs)
2 /10 effort

Walking Lunge 1x9 (40 lb DBs)
3 /10 effort

Romanian Deadlift 1x9 (155 lbs)
1 /10 effort

*Calf Raise 1x17 (155 lbs)
1 /10 effort

#Hanging Leg Raise 1x26 (Bodyweight)
9 /10 effort


45 Degree Back Extension 1x18 (bodyweight)
1 /10 effort

Notes: Morning workout today

[Camarija]

Date: Wednesday, March 4, 2020

Age: 31

Height: 6 foot 3 inches

Week 5 Morning Weight: 187.8 Pounds

Week 5 Body Fat %: ~ 23.4 %

Week 5 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 10 Hours

Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein
1 oz Almonds ~ 160 calories, 6 g protein, 14 g fat
1 egg ~ 80 calories, 7 g protein, 5 g fat

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
Fish Oil ~ 70 calories, 6 g fat

Gingered Lentil & Chickpea Bowl on Quinoa (with green beans, spinach, zucchini, onion, tomato, cilantro, lemon.) ~ 972.5 Calories, 43.265 g protein, 25 g fat



1 oz Chocolate Pie ~ 86 calories, 0.7 g protein, 5 g fat

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein

TOTAL ~ 1,908.5 calories, 142.965 protein, 72 g fat

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Upper B

Overhead Press 2x10 (65 lbs)
3 /10 effort

Assisted Chin Up 2x10 (145 lbs total)
3 /10 effort

Assisted Dip 1xAMRAP (170 lbs total)
17 Reps

Pendlay Row 1xAMRAP (95 lbs)
16 Reps

Overhead Extension 1xAMRAP (50 lbs)
16 Reps
+
Curl 1xAMRAP (50 lbs)
14 Reps

#Y Raise 2x18 (10 lb DBs)
10 /10 effort
+
#Rear Delt Raise 2x18 (20 lb DBs)
10 /10 effort
+
#Face Pull 2x18 (30 lbs)
10 /10 effort

45 Degree Back Extension 1x18 (bodyweight)
3 /10 effort

Notes: I heard the name of a funny song today.

Here's a quarter, call someone who cares. ������������

I performed Overhead Press and Chin Ups slowly, with a lot of time under tension.

The Rear Delt/Rotator Cuff exercises are killer in a good way!!

[Camarija]

Date: Thursday, March 5, 2020

Age: 31

Height: 6 foot 3 inches

Week 5 Morning Weight: 187.8 Pounds

Week 5 Body Fat %: ~ 23.4 %

Week 5 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 7 Hours

Diet: Low Carb + Calorie Deficit


Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein
1 oz Almonds ~ 160 calories, 6 g protein, 14 g fat

2 egg ~ 160 calories, 14 g protein, 10 g fat
1/2 TBSP Olive Oil ~ 60 calories, 7 g fat

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat
1/2 TBSP Olive Oil ~ 60 calories, 7 g fat
Fish Oil ~ 70 calories, 6 g fat

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 egg ~ 80 calories, 7 g protein, 5 g fat
4 oz Avocado ~ 182 calories, 2.2 g protein, 16 g fat
10 oz Spinach ~ 66 calories, 6.6 g protein


TOTAL ~ 1,528 calories, 156.8 g protein, 85 g fat

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Lower B

Walking Lunge 2x10 (40 lb DBs)
4 /10 effort

Romanian Deadlift 2x10 (155 lbs)
1 /10 effort

Squat 1x9 (155 lbs)
1 /10 effort

Glute Bridge 1x11 (155 lbs)
2 /10 effort

*Calf Raise 1x18 (160 lbs)
1 /10 effort

#Hanging Leg Raise 1x27 (Bodyweight)
10 /10 effort


45 Degree Back Extension 1x19 (bodyweight)
4 /10 effort

Notes: I have to drop Intermittent fasting. It was great in that it seemed to help regulate my blood sugar, my hunger cravings, and my energy. However, I can't stick to it due to a series of ongoing commitments. Maybe next month I'll try it out again.

[Camarija]

Date: Friday, March 6, 2020

Age: 31

Height: 6 foot 3 inches

Week 5 Morning Weight: 187.8 Pounds

Week 5 Body Fat %: ~ 23.4 %

Week 5 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 8.5 Hours

Diet: Low Carb + Calorie Deficit

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein
6 Dark Chocolate Covered Brazil Nuts ~ 160.9 calories, 2.68 g protein, 14.75 g fat

2 egg ~ 160 calories, 14 g protein, 10 g fat
1/2 TBSP Olive Oil ~ 60 calories, 7 g fat

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat
1/2 TBSP Olive Oil ~ 60 calories, 7 g fat
Fish Oil ~ 70 calories, 6 g fat

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 egg ~ 80 calories, 7 g protein, 5 g fat
4 oz Avocado ~ 182 calories, 2.2 g protein, 16 g fat
5 oz Spinach ~ 33 calories, 3.3 g protein


TOTAL ~ 1,495.9 calories, 150.18 g protein, 85.75 g fat

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Upper A

Assisted Dip 2x10 (170 lbs total)
3 /10 effort

Pendlay Row 2x10 (95 lbs)
4 /10 effort

Overhead Press 1xAMRAP (65 lbs)
16 Reps

Assisted Chin Up 1xAMRAP (145 lbs total)
15 Reps

Overhead Extension 1xAMRAP (50 lbs)
16 Reps
+
Curl 1xAMRAP (50 lbs)
15 Reps

#Y Raise 2x18 (10 lb DBs)
10 /10 effort
+
#Rear Delt Raise 2x18 (20 lb DBs)
10 /10 effort
+
#Face Pull 2x18 (30 lbs)
10 /10 effort

45 Degree Back Extension 1x18 (bodyweight)
5 /10 effort

Notes: I decided to start adding Dark Chocolate Covered Brazil Nuts to my diet, and it's wonderful!!

[Camarija]

Date: Saturday, March 7, 2020

Age: 31

Height: 6 foot 3 inches

Week 5 Morning Weight: 187.8 Pounds

Week 5 Body Fat %: ~ 23.4 %

Week 5 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 9 Hours

Diet: Low Carb + Calorie Deficit


Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein
6 Dark Chocolate Covered Brazil Nuts ~ 160.9 calories, 2.68 g protein, 14.75 g fat

2 egg ~ 160 calories, 14 g protein, 10 g fat
1/2 TBSP Olive Oil ~ 60 calories, 7 g fat

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat
1/2 TBSP Olive Oil ~ 60 calories, 7 g fat
Fish Oil ~ 70 calories, 6 g fat

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat

Spinach, Grilled Chicken, Blue Cheese, Candied Pecans~ 710 calories, 50.9 g protein, 43.15 g fat


TOTAL ~ 1,910.9 calories, 188.58 g protein, 107.9 g fat

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Lower A

Squat 2x10 (155 lbs)
3 /10 effort

Glute Bridge 2x12 (155 lbs)
2 /10 effort

Walking Lunge 1x11 (40 lb DBs)
3 /10 effort

Romanian Deadlift 1x11 (155 lbs)
1 /10 effort

*Calf Raise 1x19 (160 lbs)
1 /10 effort

#Hanging Leg Raise 1x28 (Bodyweight)
10 /10 effort


45 Degree Back Extension 1x20 (bodyweight)
6 /10 effort

Notes:

That dinner salad was surprisingly heavy with candied pecans!! Ahhh!!!! It's probably okay though.

[Camarija]

Date: Sunday, March 8, 2020

Age: 31

Height: 6 foot 3 inches

Week 5 Morning Weight: 187.8 Pounds

Week 5 Body Fat %: ~ 23.4 %

Week 5 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 7.5 Hours

Diet: Low Carb + Calorie Deficit

6 Dark Chocolate Covered Brazil Nuts ~ 160.9 calories, 2.68 g protein, 14.75 g fat

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat
1/2 TBSP Olive Oil ~ 60 calories, 7 g fat
Fish Oil ~ 70 calories, 6 g fat

4 oz Avocado ~ 182 calories, 2.2 g protein, 16 g fat
5 oz Spinach ~ 33 calories, 3.3 g protein

16 oz Ribeye ~ 1,226 calories, 112 g protein, 85.3 g fat

Beets, Parsnips, Asparagus, Spring Mix, Tomato ~ 85 calories, 5 g protein, 0 g fat

Beef Jerky ~ 82 calories, 7 g protein, 5 g fat

Key Lime Pie ~ 400 calories, 5.33 g protein, 19.55 g fat


TOTAL ~ 2,898.9 calories, 241.51 g protein, 173.6 fat

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Upper B

Overhead Press 2x12 (65 lbs)
3 /10 effort

Assisted Chin Up 2x12 (145 lbs total)
3 /10 effort

Assisted Dip 1xAMRAP (170 lbs total)
17 Reps

Pendlay Row 1xAMRAP (95 lbs)
16 Reps

Overhead Extension 1xAMRAP (50 lbs)
16 Reps
+
Barbell Curl 1xAMRAP (50 lbs)
16 Reps

#Y Raise 2x20 (10 lb DBs)
10 /10 effort
+
#Rear Delt Raise 2x20 (20 lb DBs)
10 /10 effort
+
#Face Pull 2x20 (30 lbs)
10 /10 effort

45 Degree Back Extension 1x20 (bodyweight)
10 /10 effort

Notes:

There was a dinner I could not decline tonight, but it was delicious. I figure my calories are probably fine anyway. But my macros were certainly a bit high today.

[Camarija]

Date: Monday, March 9, 2020

Age: 31

Height: 6 foot 3 inches

Week 5 Morning Weight: 187.8 Pounds

Week 5 Body Fat %: ~ 23.4 %

Week 5 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 8 Hours

Diet: Low Carb + Calorie Deficit

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein
6 Dark Chocolate Covered Brazil Nuts ~ 160.9 calories, 2.68 g protein, 14.75 g fat

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat
1/2 TBSP Olive Oil ~ 60 calories, 7 g fat
Fish Oil ~ 70 calories, 6 g fat

1 egg ~ 70 calories, 6 g protein, 5 g fat
1/2 TBSP Olive Oil ~ 60 calories, 7 g fat

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat

2 egg ~ 140 calories, 12 g protein, 10 g fat
4 oz Avocado ~ 182 calories, 2.2 g protein, 16 g fat
5 oz Spinach ~ 33 calories, 3.3 g protein


TOTAL ~ 1,465.9 calories, 147.18 protein, 85.75 g fat

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Lower B

Walking Lunge 2x12 (40 lb DBs)
7 /10 effort

Romanian Deadlift 2x12 (155 lbs)
3 /10 effort

Squat 1x11 (155 lbs)
3 /10 effort

Glute Bridge 1x13 (155 lbs)
3 /10 effort

*Calf Raise 1x20 (160 lbs)
1/10 effort

#Hanging Leg Raise 1x29 (Bodyweight)
10 /10 effort


45 Degree Back Extension 1x21 (bodyweight)
8 /10 effort

Notes:

[Camarija]

Date: Tuesday, March 10, 2020

Age: 31

Height: 6 foot 3 inches

Week 5 Morning Weight: 187.8 Pounds

Week 5 Body Fat %: ~ 23.4 %

Week 5 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 7 Hours

Diet: Low Carb + Calorie Deficit

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein
6 Dark Chocolate Covered Brazil Nuts ~ 160.9 calories, 2.68 g protein, 14.75 g fat

Cornish Game Hen ~ 770 calories, 66.5 g protein, 56 g fat
5 oz Spinach ~ 33 calories, 3.3 g protein

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat
2 egg ~ 140 calories, 12 g protein, 10 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
Fish Oil ~ 70 calories, 6 g fat


TOTAL ~ 1,623.9 calories, 153.48 protein, 103.75 g fat

Supplements: Multivitamin + Omega Oil

Energy Level: Low

Workout: Upper A

Assisted Dip 2x12 (170 lbs total)
2 /10 effort

Pendlay Row 2x12 (95 lbs)
2 /10 effort

Overhead Press 1xAMRAP (65 lbs)
16 Reps

Assisted Chin Up 1xAMRAP (145 lbs total)
14 Reps

Overhead Extension 1xAMRAP (50 lbs)
15 Reps
+
Barbell Curl 1xAMRAP (50 lbs)
14 Reps

#Y Raise 2x20 (10 lb DBs)
10 /10 effort
+
#Rear Delt Raise 2x20 (20 lb DBs)
10 /10 effort
+
#Face Pull 2x20 (30 lbs)
10 /10 effort

45 Degree Back Extension 1x20 (bodyweight)
7 /10 effort

Notes:
Horrible sleep last night, I almost considered making this a rest day, but I really want to power through!!

I could tell I was losing steam fast going through the gym. Some good days, some bad. Today wasn't bad, it just wasn't great.

[Camarija]

Date: WEDNESDAY, March 11, 2020

Age: 31

Height: 6 foot 3 inches

Week 5 Morning Weight: 187.8 Pounds

Week 5 Body Fat %: ~ 23.4 %

Week 5 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 7 Hours

Diet: Low Carb + Calorie Deficit

6 Dark Chocolate Covered Brazil Nuts ~ 160.9 calories, 2.68 g protein, 14.75 g fat

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
2 egg ~ 140 calories, 12 g protein, 10 g fat
Fish Oil ~ 70 calories, 6 g fat

Nonfat Greek Yogurt ~ 90 calories, 15 g protein

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat

2 egg ~ 140 calories, 12 g protein, 10 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
5 oz Spinach ~ 33 calories, 3.3 g protein


TOTAL ~ 1,833.9 calories, 200.98 protein, 105.75 fat

Supplements: Multivitamin + Omega Oil

Energy Level: Low

Workout: Lower A

Squat 2X12 (155 lbs)
4 /10 effort

Glute Bridge 2x14 (155 lbs)
4 /10 effort

Walking Lunge 1x13 (40 lb DBs)
6 /10 effort

Romanian Deadlift 1x13 (155 lbs)
2 /10 effort

*Calf Raise 1x22 (160 lbs)
2 /10 effort

#Hanging Leg Raise 1x30 (Bodyweight)
10 /10 effort


45 Degree Back Extension 1x22 (bodyweight)
8 /10 effort

Notes: More bad sleep. It's another low energy day. I'll take my workout today slower, with longer rest between sets than normal.

Glad I got the workout in! I think I should probably take a break tomorrow.

I figure my fatigue might benefit with a bit more calories so I'm having a bit extra today.

[Camarija]

Date: Thursday, March 12, 2020

Age: 31

Height: 6 foot 3 inches

Week 5 Morning Weight: 187.8 Pounds

Week 5 Body Fat %: ~ 23.4 %

Week 5 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 10 Hours

Diet: Low Carb + Calorie Deficit

2 egg ~ 140 calories, 12 g protein, 10 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat

6 Dark Chocolate Covered Brazil Nuts ~ 160.9 calories, 2.68 g protein, 14.75 g fat
Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
Fish Oil ~ 70 calories, 6 g fat

Gooey Butter Cake ~ 220 calories, 2 g protein, 9 g fat

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
5 oz Spinach ~ 33 calories, 3.3 g protein

TOTAL ~ 2,003.9 calories, 157.98 protein, 86.75 fat

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Upper B


Overhead Press 2x8 (75 lbs)
2 /10 effort

Assisted Chin Up 2x8 (155 lbs total)
2 /10 effort

Assisted Dip 1xAMRAP (180 lbs total)
14 Reps

Pendlay Row 1xAMRAP (105 lbs)
14 Reps

Rope Pushdowns 1xAMRAP (50 lbs)
15 Reps
+
Barbell Curl 1xAMRAP (50 lbs)
15 Reps

#Y Raise 2x15 (15 lb DBs)
7 /10 effort
+
#Rear Delt Raise 2x15 (25 lb DBs)
7 /10 effort
+
#Face Pull 2x10 (40 lbs)
7 /10 effort

45 Degree Back Extension 1x22 (bodyweight)
8 /10 effort

Notes:
Finally caught up on sleep and I'm feeling human again. No more zombie mode! No rest day!

I wanted to try rope pressdowns again today; overhead extensions feel much better mind muscle control.

The heavier weight rotator cuff exercises felt surprisingly easier than lighter weight.

I liked upping my calories yesterday, so I'll try it again today!

[Camarija]

Date: Friday, March 13, 2020

Age: 31

Height: 6 foot 3 inches

Week 5 Morning Weight: 187.8 Pounds

Week 5 Body Fat %: ~ 23.4 %

Week 5 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 9 Hours

Diet: Low Carb + Calorie Deficit

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein
42.5 g Sunflower Seeds ~ 250 calories, 8.75 g protein, 22.5 g fat

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
Fish Oil ~ 70 calories, 6 g fat

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein
42.5 g Sunflower Seeds ~ 250 calories, 8.75 g protein, 22.5 g fat

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
5 oz Spinach ~ 33 calories, 3.3 g protein

Tom's Cheery Cherry Cherry Berry Pie ( 1/8th Slice) ~ 400 calories, 3 g protein, 17 g fat

[I made this after reading it won Best In Show for 2009 American Pie Council National Competition.]

[I didn't wait for the first slice to cool because I wanted to try it warm first.]


TOTAL ~ 1,903 calories, 161.8 protein, 102 g fat

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Lower B

Walking Lunge 2x8 (45 lb DBs)
2 /10 effort

Romanian Deadlift 2x8 (165 lbs)
2 /10 effort

Squat 1X13 (155 lbs)
3 /10 effort

Glute Bridge 1x15 (155 lbs)
3 /10 effort

*Calf Raise 1x15 (180 lbs)
1 /10 effort

#Weighted Ab Crunch Machine 1x20 (70 lbs)
8 /10 effort


45 Degree Back Extension 1x24 (bodyweight)
9 /10 effort

Notes: More good sleep! The extra calories the last couple of days also feel like they helped give me the boost I needed.

My rep speed for Lunges was too fast. Next workout I want to perform them with a very slow and controlled form.

I'm a bit worried I'm not getting full Hip Extension on my glute Bridges, so next leg day I'll throw up a form check video for analysis.

I decided to change up my ab exercises to something new. I'll see how it works for the next 6 weeks or so.

[Camarija]

Date: Saturday, March 14, 2020

Age: 31

Height: 6 foot 3 inches

Week 5 Morning Weight: 187.8 Pounds

Week 5 Body Fat %: ~ 23.4 %

Week 5 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 10 Hours

Diet: Low Carb + Calorie Deficit

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat
2 egg ~ 140 calories, 12 g protein, 10 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
Fish Oil ~ 70 calories, 6 g fat

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein
2 egg ~ 140 calories, 12 g protein, 10 g fat

Tom's Cheery Cherry Cherry Berry Pie ( 1/8th Slice) ~ 400 calories, 3 g protein, 17 g fat

Vanilla Ice Cream ~ 100 Calories, 2 g protein, 5 g fat

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat


TOTAL ~ 1,660 calories, 150 protein, 82 fat

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: REST DAY

Notes:
Mmmmmmm Cherry Pie

Trying out decline skullcrushers tomorrow

Haven't had a rest day in what feels like weeks now, so it's about time to nap and take it easy.

*My last rest day was Friday, February 28th, or 15 days ago.

[Camarija]

Date: Sunday, March 15, 2020

Age: 31

Height: 6 foot 3 inches

Week 5 Morning Weight: 187.8 Pounds

Week 5 Body Fat %: ~ 23.4 %

Week 5 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 10 Hours

Diet: Low Carb + Calorie Deficit

4 egg ~ 280 calories, 24 g protein, 20 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
Fish Oil ~ 70 calories, 6 g fat

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein

Boneless Duck Breast ~ 380.357 calories, 32.33 g protein, 28.526 g fat

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein

Tom's Cheery Cherry Cherry Berry Pie ( 1/8th Slice) ~ 400 calories, 3 g protein, 17 g fat

Vanilla Ice Cream ~ 100 Calories, 2 g protein, 5 g fat

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein


TOTAL ~ 1,800.35 calories, 146.33 g protein, 90.52 g fat

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Upper A


Assisted Dip 2x8 (180 lbs total)
2 / 10 effort

Pendlay Row 2x8 (105 lbs)
2 / 10 effort

Overhead Press 1xAMRAP (75 lbs)
13 Reps

Assisted Chin Up 1xAMRAP (155 lbs total)
13 Reps

Decline Skullcrusher 1xAMRAP (50 lbs)
18 Reps
+
Barbell Curl 1xAMRAP (50 lbs)
15 Reps

#Y Raise 2x16 (15 lb DBs)
6 /10 effort
+
#Rear Delt Raise 2x16 (25 lb DBs)
6 /10 effort
+
#Face Pull 2x11 (40 lbs)
2 /10 effort

45 Degree Back Extension 1x30 (bodyweight)
7 /10 effort

Lateral Raises 1x15 (20 lb DBs)
6/10 effort
^^[Did these just because I felt like it]^^

Notes:
Decline skullcrushers!! FEELING FRESH!!!

I'm taking this workout very slow. Instead of 20 minutes, I'll stretch this to an hour by taking extra long rest between exercises.

Decline skullcrushers are the best tricep exercise ever. I don't see a reason to do any other tricep building exercise.

My lower back is finally back to 100% after throwing it out driving a friend's truck a few weeks ago.

[Camarija]

Date: Monday, March 16, 2020

Age: 31

Height: 6 foot 3 inches

Week 5 Morning Weight: 187.8 Pounds

Week 5 Body Fat %: ~ 23.4 %

Week 5 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 9.25 Hours

Diet: Low Carb + Calorie Deficit

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein
Lobster Spread ~ 148.38 calories, 14.83 g protein, 10.38 g fat
Jumbo Squid Medallions in Garlic Sauce ~ 128 calories, 16 g protein, 7 g fat

4 Black Bean Veggie Burgers ~ 440 calories, 36 g protein, 18 g fat
Fish Oil ~ 70 calories, 6 g fat

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein

1/4 lb Meat Lover Vegan Burger ~ 285 calories, 27.5 g protein, 18.5 g fat

Tom's Cheery Cherry Cherry Berry Pie ( 1/8th Slice) ~ 400 calories, 3 g protein, 17 g fat

Vanilla Ice Cream ~ 100 Calories, 2 g protein, 5 g fat

Protein Shake ~ 116 calories, 21 g protein, 0.7 g fat


TOTAL ~ 1,867.38 calories, 154.33 g protein, 82.58 g fat

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Lower A

Squat 2X8 (165 lbs)
5 /10 effort

Glute Bridge 2x10 (165 lbs)
2 /10 effort
[My form was perfect]

Walking Lunge 1xAMRAP (45 lb DBs)
16 reps per side
[honestly got bored, could have done more]

Romanian Deadlift 1xAMRAP (165 lbs)
16 reps
[honestly got bored, could have done more]

*Calf Raise 1xAMRAP (200 lbs)
20 reps

#Decline [8*] Situps 1xAMRAP (10 lbs)
20 reps


45 Degree Back Extension 1x30 (bodyweight)
7 /10 effort

Notes:
I'll be testing my AMRAPs for Lower body this week.

I'm travelling on Thursday and Friday, so two consecutive rest days coming up.

I figured the AMRAP testing would make up for lost volume and better figure out where my lower body lifts should be at when I'm done traveling.

Chicken breast has been sold out for days now thanks to the coronavirus grocery shopping pandemonium.

I'll make do with these veggie burgers I guess.

[Camarija]

Date: Tuesday, March 17, 2020

Age: 31

Height: 6 foot 3 inches

Week 5 Morning Weight: 187.8 Pounds

Week 5 Body Fat %: ~ 23.4 %

Week 5 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 8 Hours

Diet: Low Carb + Calorie Deficit


Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein

4 Black Bean Veggie Burgers ~ 440 calories, 36 g protein, 18 g fat

Fish Oil ~ 70 calories, 6 g fat

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein

1/4 lb Meat Lover Vegan Burger ~ 285 calories, 27.5 g protein, 18.5 g fat

Apple & Pear Crumble ~ 228 calories, 2.5 g protein, 4.8 g fat
Vanilla Ice Cream ~ 100 calories, 2 g protein, 5 g fat


TOTAL ~ 1,573 calories, 153 g protein, 52.3 g fat

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Upper B


Overhead Press 2x10 (75 lbs)
8 / 10 effort

Assisted Chin Up 2x10 (155 lbs total)
8 / 10 effort

Assisted Dip 1xAMRAP (180 lbs total)
15 Reps

Pendlay Row 1xAMRAP (105 lbs)
15 Reps

Decline Skullcrusher 1xAMRAP (50 lbs)
13 Reps
[Wobbly bench]
+
Barbell Preacher Curl 1xAMRAP (50 lbs)
13 Reps

#Y Raise 2x17 (15 lb DBs)
8 /10 effort
+
#Rear Delt Raise 2x17 (25 lb DBs)
8 /10 effort
+
#Face Pull 2x12 (40 lbs)
6 /10 effort

45 Degree Back Extension 1x30 (bodyweight)
9 /10 effort

Lateral Raises 1x8 (25 lb DBs)
10 / 10 effort
^^[Did these just because I felt like it]^^

Notes:

I'm nearing towards my limits on a cut; I've been slowly increasing my calories because eventually I'm going to need to switch to eating in surplus, probably in a few weeks. Eating in surplus will help me shoot way past these numbers, and now I'm at a weight I'd feel comfortable with bulking.

I will weigh myself on Saturday!!

[Camarija]

Date: Wednesday, March 18, 2020

Age: 31

Height: 6 foot 3 inches

Week 5 Morning Weight: 187.8 Pounds

Week 5 Body Fat %: ~ 23.4 %

Week 5 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 9 Hours

Diet: Low Carb + Calorie Deficit

2 veggie burgers ~ 300 calories, 32 g protein, 16 g fat
Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein

4 egg ~ 280 calories, 24 g protein, 20 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
Fish Oil ~ 70 calories, 6 g fat

1 veggie burger ~ 150 calories, 16 g protein, 8 g fat
Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein

1 veggie burger ~ 150 calories, 16 g protein, 8 g fat
Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein

Protein Shake ~ 116 calories, 21 g protein, 0.7 g fat


TOTAL ~ 1,456 calories, 160 g protein, 72.7 g fat

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Lower B

Walking Lunge 2X10 (45 lb DBs)
5 /10 effort
[SLOW]

Romanian Deadlift 2X10 (165 lbs)
3 /10 effort
[SLOW]

Squat 1xAMRAP (165 lbs)
15 reps
[Perfect Form]

Glute Bridge 1xAMRAP (165 lbs)
17 reps
[Perfect Form]

*Calf Raise 1xAMRAP (200 lbs)
22 reps

Decline Situps 1xAMRAP (10 lbs)
22 reps


45 Degree Back Extension 1x30 (bodyweight)
8 /10 effort

Notes:
Testing AMRAP before two travel days!!

Two rest days coming up. I'm not too keen to try the hotel gyms in the current uncertain environment, so these will inevitably be true rest days.

I could have done more Squats and Glute Bridges, but I didn't feel the need to push it. I'm looking forward to what the scale says on Saturday.

[Camarija]

Date: Thursday, March 19, 2020

Age: 31

Height: 6 foot 3 inches

Week 5 Morning Weight: 187.8 Pounds

Week 5 Body Fat %: ~ 23.4 %

Week 5 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 7 Hours

Diet: Low Carb + Calorie Deficit


8 egg ~ 560 calories, 48 g protein, 40 g fat
2 TBSP Olive Oil ~ 240 calories, 28 g fat

Fish Oil ~ 70 calories, 6 g fat

Protein Shake ~ 116 calories, 21 g protein, 0.7 g fat

Protein Shake ~ 116 calories, 21 g protein, 0.7 g fat

Protein Shake ~ 116 calories, 21 g protein, 0.7 g fat

Protein Shake ~ 116 calories, 21 g protein, 0.7 g fat

Protein Shake ~ 116 calories, 21 g protein, 0.7 g fat

Total ~ 1,450 calories, 153 g protein, 77.5 g fat

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Travel Day - Upper A

Technogym Circular Chest Press
120 lbs x 20
140 lbs x 13
150 lbs x 10

Dumbbell Pendlay Rows [50 lb DBs]
17 reps
16 reps
12 reps

Dumbbell Overhead Press
40 lb DBs x 9
35 lb DBs x 9
30 lb DBs x 10

Technogym Circular Lat Pulldown
150 lbs x 20
170 lbs x 12
160 lbs x 13

DB Skullcrusher 1xAMRAP (50 lb DB)
15 Reps
[Awkward, no grip]
+
DB Curls 1xAMRAP (25 lb DBs)
12 Reps

Technogym Arm Extension 1xAMRAP (50 lbs)
20 reps
[Last 5 were forced reps]

Technogym Arm Curl 1xAMRAP (50 lbs)
13 reps

#Y Raise 3x18 (15 lb DBs)
9 /10 effort
+
#Rear Delt Raise 3x18 (25 lb DBs)
9 /10 effort
+
#DB Face Pulls 3xAMRAP
15 lb DBs x 25 reps
20 lb DBs 20 reps
25 lb DBs 17 reps

Lateral Raises 1xAMRAP (20 lb DBs)
12 reps

Notes:
Travel day most of the day.

I expected a closed gym, but the Fairmont gym is open today in downtown Dallas.

This may be my last good Upper workout in a while so I'm filling it with volume.

What a PUMP workout!

[Camarija]

Date: Friday, March 20, 2020

Age: 31

Height: 6 foot 3 inches

Week 5 Morning Weight: 187.8 Pounds

Week 5 Body Fat %: ~ 23.4 %

Week 5 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 9 Hours

Diet: Low Carb + Calorie Deficit

Protein Shake ~ 116 calories, 21 g protein, 0.7 g fat
1 oz Almonds ~ 160 calories, 6 g protein, 14 g fat

Protein Shake ~ 116 calories, 21 g protein, 0.7 g fat
1 oz Almonds ~ 160 calories, 6 g protein, 14 g fat
Fish Oil ~ 35 calories, 3 g fat

Protein Shake ~ 116 calories, 21 g protein, 0.7 g fat
1 oz Almonds ~ 160 calories, 6 g protein, 14 g fat

Protein Shake ~ 116 calories, 21 g protein, 0.7 g fat
1 oz Almonds ~ 160 calories, 6 g protein, 14 g fat

Protein Shake ~ 116 calories, 21 g protein, 0.7 g fat
1 oz Almonds ~ 160 calories, 6 g protein, 14 g fat

Protein Shake ~ 116 calories, 21 g protein, 0.7 g fat


Total Calories ~ 1,531 calories, 156 g protein, 77.2 g fat

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Travel Day / Lower Day

Bulgarian Split Squat 3 x AMRAP (45 lb DBs)
6 Reps/side [awkward balance on Leg Extension machine]
10 Reps/side [better balance on bench]
6 Reps/side [wow it's early and I'm tired]

One Leg DB Romanian Deadlift 2 x AMRAP (45 lb DBs)
10 Reps/side [these are exhausting!!!]
8/side Reps [I'm already pooped]

Hip Thrust on Leg Extension Machine 3 x AMRAP
15 Reps (120 lbs) [comfortable, but awkward getting into the proper starting position]
12 Reps (150 lbs) [I'm sweating up a storm]
12 Reps (170 lbs) [I'm ugly breathing now]

Technogym Leg Extension 3 x AMRAP
15 Reps ( 60 lbs )
15 Reps ( 70 lbs )
10 Reps ( 80 lbs )

Technogym [Seated] Leg Curl 3 x AMRAP
12 Reps ( 80 lbs )
12 Reps ( 100 lbs )
8 Reps ( 90 lbs )

Calf Raises 1 X AMRAP (50 lb DBs)
15 Reps [awkward setup]

Foot Elevated Crunches 1 X AMRAP
25 Reps [got bored]

Notes:
Leg Day in the hotel! I'm weighing myself tomorrow for my second monthly review!!

It feels more like a cardio workout than a strength workout.

I'm really tempted to skip abs today, because I'm exhausted, but I won't.

Goodbye Dallas!

[Camarija]

Monthly Review: Month 2

Total Monthly Calories: 47,241.53 Calories
Total Monthly Protein: 4,722.215 Grams
Total Monthly Sleep: 249.5 Hours
Total Monthly Weight Lost: 5.0 lbs

Average Daily Calories: 1,574.71 Calories
Average Daily Protein: 157.4 Grams
Average Nightly Sleep: 8.316 Hours
Average Weekly Weight Lost: 1.166 lbs

Estimated Daily Caloric Maintenance: 2,158.051 Calories
Estimated Lean Body Mass: 142.917 lbs
Estimated Daily Protein Maintenance: 142.92 Grams
Estimated Daily Fat Maintenance: 73.12 Grams

Target Daily Calories For 1 lbs Loss Per Week: 1,658 Calories
Target Daily Protein: 143 Grams
Target Daily Fat: 73.5 Grams
Target Daily Fiber: 38 Grams

---

Program Progress:

Date	Week 1 January 21, 2020	Week 9 March 21, 2020
Weight	193 lbs	182.8 lbs
Body Fat %	~ 25 %	~ 21.82 %
Unflexed Front	Spoiler!	Spoiler!
Unflexed Side	Spoiler!	Spoiler!
Flexed Front	Spoiler!	Spoiler!
Flexed Side	Spoiler!	Spoiler!
Chest Dip	2 x 10 85 lbs	2 x 8 180 lbs
EZ Bar Overhead Press	1 x 18 53 lbs	2 x 10 75 lbs
Pendlay Row	2 x 10 83 lbs	2 x 8 105 lbs
Chin Up	1 x 18 85 lbs	1 x 13 155 lbs
Squat	2 x 8 95 lbs	2 x 8 165 lbs
Walking Lunge	2 x 9 30 lbs	2 x 10 45 lbs
Romanian Deadlift	2 x 9 95 lbs	2 x 10 165 lbs
Glute Bridge	2 x 12 65 lbs	2 x 10 165 lbs
Calf Raise	1 x 17 95 lbs	1 x 22 200 lbs
Overhead Extension	1 x 12 43 lbs	1 x 18 50 lbs
Barbell Curl	1 x 12 45 lbs	1 x 15 50 lbs
Y Raise	2 x 12 5 lb DBs	2 x 18 15 lb DBs
Rear Delt Raise	2 x 12 15 lb DBs	2 x 18 25 lb DBs
Facepull	2 x 12 22.5 lbs	2 x 12 40 lbs
Hanging Leg Raise	1 x 10 Bent Knee Bodyweight	1 x 30+ Bent Knee Bodyweight

Another great month of progress and lessons learned!

I'll have the complete results of my physical Monday and those results will be added here at that time.

This next month I'm going to add a new focus which will be fiber intake

Due to the coronavirus, this next month will be improvised training, but I'm sure it will be excellent!

[Camarija]

Date: Saturday, March 21, 2020

Age: 31

Height: 6 foot 3 inches

Week 9 Morning Weight: 182.8 Pounds

Week 9 Body Fat %: ~ 21.82 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 7 Hours

Diet: Low Carb + Calorie Deficit

Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

6 TBSP Psyllium Husk ~ 108 calories, 0 g protein, 0 g fat, 24 g fiber

1 oz Almonds ~ 160 calories, 6 g protein, 14 g fat, 4 g fiber

85 g Sunflower Kernels ~ 540 calories, 22 g protein, 44 g fat, 9 g fiber

3 Dark Chocolate Brazil Nuts ~ 80.45 calories, 1.34 g protein, 7.375 g fat, 0.5 g fiber

Fish Oil ~ 70 calories, 6 g fat

Total: 1,654.45 calories, 155.34 g protein, 75.575 g fat, 41.7 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: REST DAY

Notes:
Today I'm moving some old gym equipment into one of my garage bays for a makeshift home gym.

An old multi gym with bench press, lat pulldown, leg ext/curl, a barbell, about 200 lbs of standard plates, random assortment of dumbbells, an ab/dip chair, a decline bench.

I'll also have access to an outdoor multigym with multi grip pullup bars, dip station, inverted row station, etc.

So I'll figure something out for these months ahead.

I'm more or less going to be having this as my diet for this month. It tastes delicious and I have no complaints, although most may find it lacking 'real food. Good enough for me

FOUR MORE MONTHS OF CUTTING WEIGHT BEFORE I BULK

Bulksgiving begins July 21, 2020

[Camarija]

Date: Sunday, March 22, 2020

Age: 31

Height: 6 foot 3 inches

Week 9 Morning Weight: 182.8 Pounds

Week 9 Body Fat %: ~ 21.82 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 6 Hours

Diet: Low Carb + Calorie Deficit

Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

1 TBSP Psyllium Husk ~ 18 calories, 0 g protein, 0 g fat, 4 g fiber

1 oz Almonds ~ 160 calories, 6 g protein, 14 g fat, 4 g fiber

85 g Sunflower Kernels ~ 540 calories, 22 g protein, 44 g fat, 9 g fiber

3 Dark Chocolate Brazil Nuts ~ 80.45 calories, 1.34 g protein, 7.375 g fat, 0.5 g fiber

Fish Oil ~ 70 calories, 6 g fat

Total: 1,564.45 calories, 155.34 g protein, 75.575 g fat, 21.7 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Upper Test Day

Chin Ups (191 lbs) - 2x3, 1xAMRAP
10 Reps

Chest Dips (191 lbs) - 1x3, 1xAMRAP
11 Reps

Wide Elbows Out Inverted Rows (191 lbs) - 1x3, 1x9, 1xAMRAP
15 Reps

Handstand Pushups (191 lbs) - 1x3, 1xAMRAP
15 Reps

DB Overhead Press (35 lb DBs) - 1xAMRAP
15 Reps

Skullcrushers (25 lb DBs) - 1xAMRAP
10 Reps
^^ [This was awkward; I used the ab bench but it was just a bit too long and I kept bumping the dumbbells on the top of the bench]
+
DB Curls (25 lb DBs) - 1 x AMRAP
10 Reps

DB Face Pulls (25 lb DBs) - 2 x AMRAP
17 Reps
15 Reps
+
DB Rear Delt Raises (25 lb DBs) - 2 x AMRAP
18 Reps
15 Reps


Notes:
The sudden increase of fiber intake had my stomach feeling weird yesterday so I'm taking it easy today. I'll slowly build up to healthy fiber intake.

First day of outside Upper training program, should be fun! I'll be testing out my maxes to see how I can progress from here.

I'm only going to use the outdoor gym for Dips and Chin Ups going forward. The handstand pushups and inverted rows just aren't challenging enough. I need a dip belt soon though.



Everything else I'll do at my makeshift garage gym.

Bulksgiving begins July 21, 2020

[Camarija]

Date: Monday, March 23, 2020

Age: 31

Height: 6 foot 3 inches

Week 9 Morning Weight: 182.8 Pounds

Week 9 Body Fat %: ~ 21.82 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 7 Hours

Diet: Low Carb + Calorie Deficit

Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

2 TBSP Psyllium Husk ~ 36 calories, 0 g protein, 0 g fat, 8 g fiber

1 oz Almonds ~ 160 calories, 6 g protein, 14 g fat, 4 g fiber

85 g Sunflower Kernels ~ 540 calories, 22 g protein, 44 g fat, 9 g fiber

3 Dark Chocolate Brazil Nuts ~ 80.45 calories, 1.34 g protein, 7.375 g fat, 0.5 g fiber

0.5 Cups 2% Milk ~ 60 calories, 6.5 g protein, 2.25 g fat

Fish Oil ~ 70 calories, 6 g fat

Total: 1,642.45 calories, 161.84 g protein, 77.825 g fat, 25.7 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Lower Test Day

Front Squat 1x6, 1xAMRAP (128 lbs)
[Standard Bar + Collars + 4x25 lbs + 2x5 lbs]
[13+ then move up to 133 lbs]

12 Reps

Glute Bridge 1x6, 1xAMRAP (164 lbs)
[Standard Bar + Collars + 4x25 lbs + 4x10 + 2x3 lbs]
[15+ then move up to 174 lbs]


15 Reps

Walking Lunge, 1x6, 1xAMRAP (49.3 lb DBs)
[Standard Dumbbell + Collars + 2x10 lbs + 3x5 + 3x3 lbs]

[13+, then move up to 2x25 lbs per dumbbell = 55.3 lb DBs]


13 Reps/side

Romanian Deadlift 1x6, 1xAMRAP (164 lbs)
[Standard Bar + Collars + 4x25 lbs + 4x10 + 2x3 lbs]
[13+ then move up to 175 lbs]

16 Reps

Calf Raise 1xAMRAP (214 lbs)
[Standard Bar + Collars + 6x25 lbs + 4x10 + 2x3 lbs]
8 Reps
Supremely Awkward, I'll have to drop the weight significantly and try this again with dumbbells for better balance.
I can load the spinlocks up to 92.3 lbs each hand which should be good enough, I'll just work on volume for calves.

Deadlift 1x3 (214 lbs)
[Standard Bar + Collars + 6x25 lbs + 4x10 + 2x3 lbs]
3 Reps
In order to calf raise, I need to deadlift the bar, and it took a few attempts to get it right

Decline Situps 1xAMRAP (25 lbs)
15 Reps

Notes:
I'm setting up my emergency home gym right now. Pictures coming later today.




I forgot I hate front squats without a rack. Just getting the bar into position is a high effort power clean right there.

Setting up for Glute Bridges sucks tremendously and I'm afraid I'll lose my junk if I mess up, so I'm going to get some longer and thicker lumber if I can later today.

It's bothersome changing these weights around and calculating it all out, but I'm sure after I have it all written down it will be much smoother!

Barbell Calf Raises require deadlifting the barbell, and then the balance is terribly awkward, so I'll try doing 92.3 lb dumbbell calf raises for a total of 184.6 lbs next time.

The decline bench is horribly uncomfortable, so I'm going to stick to feet elevated crunches for next lower workout.


Bulksgiving begins July 21, 2020

[Camarija]

Date: Tuesday, March 24, 2020

Age: 31

Height: 6 foot 3 inches

Week 9 Morning Weight: 182.8 Pounds

Week 9 Body Fat %: ~ 21.82 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 7 Hours

Diet: Low Carb + Calorie Deficit

Hardboiled Egg x 4 ~ 240 calories, 24 g protein, 20 g fat, 0 g fiber

Protein Shake x 5 ~ 580 calories, 105 g protein, 3.5 g fat, 3.5 g fiber

3 TBSP Psyllium Husk ~ 54 calories, 0 g protein, 0 g fat, 12 g fiber

85 g Sunflower Kernels ~ 540 calories, 22 g protein, 44 g fat, 9 g fiber

Fish Oil ~ 70 calories, 6 g fat

Paleo Bar ~ 230 calories, 6 g protein, 19 g fat, 4 g fiber

Total: 1,714 calories, 157 g protein, 92.5 g fat, 28.5 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Upper Day

Chin Ups (187.8 lbs) - 2xAMRAP
11 Reps
7 Reps

Chest Dips (187.8 lbs) - 2xAMRAP
11 Reps
7 Reps

Inverted Rows (187.8 lbs) - 1xAMRAP
[Added these back in because it hits my rhomboids well]
13 Reps

Clean + Overhead Press (78 lbs) - 2xAMRAP
[Standard Bar + Collars + 2x25 lbs + 2x5 lbs]
14 Reps
9 Reps

Pendlay Row (114 lbs) - 2xAMRAP
[Standard Bar + Collars + 2x25 lbs + 4x10 lbs + 2x3 lbs]
12 Reps
10 Reps

One Arm Skull Crusher (25 lb DB) - 1xAMRAP
10 Reps
+
DB Curls (25 lb DBs) - 1 x AMRAP
10 Reps

DB Face Pulls (25 lb DBs) - 2 x AMRAP
15 Reps
13 Reps
+
DB Rear Delt Raises (25 lb DBs) - 2 x AMRAP
18 Reps
13 Reps


Notes:
The first part of my workout is outside, then I'm taking a water break and moving inside to the garage to finish up my workout.

I chose to workout during high sun today. Bad decisions.

At least I'll get an early tan this year.

Bulksgiving begins July 21, 2020

[Camarija]

Date: Wednesday, March 25, 2020

Age: 31

Height: 6 foot 3 inches

Week 9 Morning Weight: 182.8 Pounds

Week 9 Body Fat %: ~ 21.82 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 7.25 Hours

Diet: Low Carb + Calorie Deficit

Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

Vegan Healthy Bites ~ 225 calories, 10 g protein, 7.5 g fat, 25 g fiber

85 g Sunflower Kernels ~ 540 calories, 22 g protein, 44 g fat, 9 g fiber

6 Dark Chocolate Covered Brazil Nuts ~ 160.9 calories, 2.68 g protein, 14.75 g fat, 1 g fiber

Fish Oil ~ 70 calories, 6 g fat

Total: 1,691.9 calories, 160.68 g protein, 76.45 g fat, 39.2 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Lower Day

Front Squat 2x8 (128 lbs)
[Standard Bar + Collars + 4x25 lbs + 2x5 lbs]
8/10 Effort

Romanian Deadlift 2x8 (174 lbs)
[Standard Bar + Collars + 4x25 lbs + 4x10 + 2x5 + 2x3 lbs]
3/10 Effort

Walking Lunge, 2x8 /per side (55.3 lb DBs)
[Standard Dumbbell + Collars + 2x25 lbs]
9/10 Effort

Glute Bridge 2x10 (174 lbs)
[Standard Bar + Collars + 4x25 lbs + 4x10 + 2x5 + 2x3 lbs]
2/10 Effort

Calf Raise 1xAMRAP (83.3 lb DBs)
[Spinlock DBs + Collars + 2x25 lbs + 2x10 + 2x5 + 2x3 lbs]
12 Reps
It's Still VERY awkward. I think I need to drop the weight massively and go for more volume instead.

Feet Elevated Crunches 1xAMRAP (10 lbs)
25 Reps

Notes:
It's still hotter than a tamale today.

I won't increase the weight for Romanian Deadlifts, nor Glute Bridges. I'm getting enough extra posterior chain work cleaning the bar and changing weight plates all the time.

I DO however still need to grab some wider and thicker lumber later today for hip thrusts. I don't want an accident with this exercise.

The only change I'll be making is I'm dropping the weight of dumbbell calf raises to that of my walking dumbbell lunges for balance reasons. So max reps with 55.3 lbs per hand for volume.

Bulksgiving begins July 21, 2020

[Camarija]

Date: Thursday, March 26, 2020

Age: 31

Height: 6 foot 3 inches

Week 9 Morning Weight: 182.8 Pounds

Week 9 Body Fat %: ~ 21.82 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 5 Hours

Diet: Low Carb + Calorie Deficit

Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

5 TBSP Psyllium Husk ~ 90 calories, 0 g protein, 0 g fat, 20 g fiber

142 g Pistachio Kernels ~ 804.66 calories, 28.4 g protein, 66.266 g fat, 14.2 g fiber

Fish Oil ~ 70 calories, 6 g fat

Total: 1,660.66 calories, 154.4 g protein, 76.46 g fat, 38.4 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Tired

Workout: REST Day

Notes:


Poor sleep for days, and I just don't even want to go outside today.

I'm going to bunker down and rest up today.

Bulksgiving begins July 21, 2020

[Camarija]

Date: Friday, March 27, 2020

Age: 31

Height: 6 foot 3 inches

Week 9 Morning Weight: 182.8 Pounds

Week 9 Body Fat %: ~ 21.82 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 5 Hours

Diet: Low Carb + Calorie Deficit

Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

5 TBSP Psyllium Husk ~ 90 calories, 0 g protein, 0 g fat, 20 g fiber

142 g Pistachio Kernels ~ 804.66 calories, 28.4 g protein, 66.266 g fat, 14.2 g fiber

Fish Oil ~ 70 calories, 6 g fat

Total: 1,660.66 calories, 154.4 g protein, 76.46 g fat, 38.4 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Tired

Workout: Upper Day

Chin Ups (187.8 lbs) - 2xAMRAP
11 Reps
8 Reps

Chest Dips (187.8 lbs) - 3xAMRAP
11 Reps
8 Reps
7 Reps

Inverted Rows (187.8 lbs) - 3xAMRAP
13 Reps
10 Reps
10 Reps

Clean + Overhead Press (78 lbs) - 2xAMRAP
[Standard Bar + Collars + 2x25 lbs + 2x5 lbs]
13 Reps
X9X Reps

Pendlay Row (114 lbs) - 2xAMRAP
[Standard Bar + Collars + 2x25 lbs + 4x10 lbs + 2x3 lbs]
13 Reps
10 Reps

Skull Crusher (53 lbs) - 1xAMRAP
[EZ Bar + Collars + 4x10 lbs]
20 Reps
+
EZ Curls (53 lbs) - 1 x AMRAP
14 Reps

DB Face Pulls (25 lb DBs) - 2 x AMRAP
15 Reps
7 Reps
+
DB Rear Delt Raises (25 lb DBs) - 2 x AMRAP
18 Reps
11 Reps


Notes:
Terrible sleep again, but powering through it!

I tired out too early on the DB face Pulls today.

Could be lack of energy from bad sleep or from adding in extra Inverted Rows today. Probably both.

Bulksgiving begins July 21, 2020

[Camarija]

Date: Saturday, March 28, 2020

Age: 31

Height: 6 foot 3 inches

Week 9 Morning Weight: 182.8 Pounds

Week 9 Body Fat %: ~ 21.82 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 10 Hours

Diet: Low Carb + Calorie Deficit

Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

5 TBSP Psyllium Husk ~ 90 calories, 0 g protein, 0 g fat, 20 g fiber

1 oz Almonds ~ 160 calories, 6 g protein, 14 g fat, 4 g fiber

3 Dark Chocolate Brazil Nuts ~ 80.45 calories, 1.34 g protein, 7.375 g fat, 0.5 g fiber

Fish Oil ~ 70 calories, 6 g fat

85 g Sunflower Kernels ~ 540 calories, 22 g protein, 44 g fat, 9 g fiber

Total: 1,636.45 calories, 155.34 g protein, 75.575 g fat, 37.7 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Lower Day

Front Squat 2x9 (128 lbs)
[Standard Bar + Collars + 4x25 lbs + 2x5 lbs]
6 /10 Effort

Romanian Deadlift 2x10 (174 lbs)
[Standard Bar + Collars + 4x25 lbs + 4x10 + 2x5 + 2x3 lbs]
2 /10 Effort

Glute Bridge 2x12 (174 lbs)
[Standard Bar + Collars + 4x25 lbs + 4x10 + 2x5 + 2x3 lbs]
2 /10 Effort

Walking Lunge, 2x9 /per side (55.3 lb DBs)
[Standard Dumbbell + Collars + 2x25 lbs]
9 /10 Effort

Calf Raise 2xAMRAP (55.3 lb DBs)
[Standard Dumbbell + Collars + 2x25 lbs]
13 Reps
13 Reps
[b]Forearms tire out WAY before calves, but much more control and feeling in the calves now.

Feet Elevated Crunches 1xAMRAP (18 lbs)
[Standard Bar + Collars]
28 Reps

Notes:
I've had more free time on my hands recently, and I've been using some of that time foolishly dreaming of a drool worthy home gym.

For example, I discovered that Watson Gym Equipment produces Stainless Steel Olympic Weight Plates


After understanding they make custom logos on plates, up to four layers, I couldn't help but make a mock up of something badass.


I would want the numbering to be in red against a textured black background. Maybe even with Amethyst Indigo shadow for a 3d popping effect.

Layer 1: HEX 000000 (Textured Black)
Layer 2: HEX FA1505 (Bypass Red)
Layer 3: HEX 490E61 (Amethyst Indigo)
Layer 4: HEX 05EAFA (Seafoam Teal)

Glute Bridges are now performed BEFORE Walking Lunges, instead of after. This to reduce fatigue and lower back stress of unnecessarily changing the plates and bars between exercises. Otherwise, it really takes a toll on my energy and lower back.


Bulksgiving begins July 21, 2020

[Camarija]

Date: Sunday, March 29, 2020

Age: 31

Height: 6 foot 3 inches

Week 9 Morning Weight: 182.8 Pounds

Week 9 Body Fat %: ~ 21.82 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 6 Hours

Diet: Low Carb + Calorie Deficit

Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

5 TBSP Psyllium Husk ~ 90 calories, 0 g protein, 0 g fat, 20 g fiber

142 g Pistachio Kernels ~ 804.66 calories, 28.4 g protein, 66.266 g fat, 14.2 g fiber

Fish Oil ~ 70 calories, 6 g fat

Total: 1,660.66 calories, 154.4 g protein, 76.46 g fat, 38.4 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Tired Again

Workout: Upper Day

Chin Ups (187.8 lbs) - 3xAMRAP
11 Reps
9 Reps
5 Reps

Paused Wide Grip Angled Push Ups (187.8 lbs) - 3xAMRAP
19 Reps
10 Reps
9 Reps

Pendlay Row (118 lbs) - 2xAMRAP
[Standard Bar + Collars + 2x25 lbs + 4x10 lbs + 2x5 lbs]
13 Reps
10 Reps

Clean + Overhead Press (78 lbs) - 2xAMRAP
[Standard Bar + Collars + 2x25 lbs + 2x5 lbs]
13 Reps
9 Reps

EZ Curls (59 lbs) - 1 x AMRAP
[EZ Bar + Collars + 4x10 lbs + 2x3 lbs]
13 Reps
+
EZ Bar Decline French Press (59 lbs) - 2 x AMRAP
[EZ Bar + Collars + 4x10 lbs + 2x3 lbs]
15 Reps
10 Reps

DB Face Pulls (25 lb DBs) - 2 x AMRAP
19 Reps
9 Reps
+
DB Rear Delt Raises (25 lb DBs) - 2 x AMRAP
19 Reps
12 Reps


Notes:
Not even bad sleep can stop me today!

I've been thinking more about ordering those Watson Gym Equipment customized Stainless Steel Olympic Weight Plates.

In fact, I'm going to work on a detailed design for the logo, as well as the number and lettering for the plates.

I understand Watson Gym Equipment currently isn't taking custom orders due to the virus, so realistically I won't expect to be putting in an order until next year.

My homeowners association closed the outdoor gym, so no more dips for me.

Subbing out dips and inverted rows. Subbing in Wide Grip Angled Pushups, an extra set of chins, an extra set of pushups, and and extra set of tricep isolation.

I figured out keeping my elbows ' in ' during skullcrushers or french presses makes the exercise more challenging. So the number if reps may drop, but the quality of reps will increase.

Overall it was a good workout. I'm finally used to working out from my garage, heat and all. But heck it takes a long time changing the plates! So annoying! Makes my workouts soooooo much longer UGH yuck!!

Bulksgiving begins July 21, 2020