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  1. #1
    Registered User Caezar07's Avatar
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    Caezar's Lean bulk with the Three B's (Beer, Burgers, and Burrittos)

    So I'm starting a Nutrition/Workout log. The plan is to bulk from mid/late July, until the end of March 2015, and then hopefully I can get away with an 8 week cut before summer. I'm about 165 right now, and the plan is to gain 2.5lbs a month so hopefully I end my bulk at about 185lbs. I'll be posting weekly updates for my major lifts...Barbell Bench Press, Barbell Row, Barbell Shoulder Press, and Barbell Squat. I'll also post some food shots as well as daily macronutrient intake from time to time.
    Last edited by Caezar07; 07-12-2014 at 07:18 AM.
    Row from the floor.
    Eat the damned yolk.

    "When I see a program that says three sets of eight reps? That's the stupidest f****** thing ever. If it doesn't have a specific percentage based on a specific max, it's useless." -Jim Wendler
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    Registered User Caezar07's Avatar
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    Split

    Sunday - Delts/Traps/Bis
    4x6 BB Shoulder Press
    3x8 BB Incline Bench Press
    3x8 Upright Row
    3x10 DB Lateral Raise
    3x10 DB Bicep Curl
    Run 1 Mile

    Tuesday - Legs/Back/Bis
    4x6 Barbell Row
    2x5 Deadlift*
    3x8 Leg Press
    3x8 Lat Pulldown
    3x8 One-Arm DB Row
    3x10 DB Bicep Curl

    Thursday - Chest/Tris/Abs
    4x5 BB Bench Press
    3x8 DB Incline Bench Press
    3x8 Weighted Dips
    3x10 Lying Tricep Extension
    2x15 Russian Twists
    2x15 Decline Bench Crunches
    Run 1 Mile

    Saturday - Legs/Abs
    4x5 BB Squat
    2x8 BB Lunges
    3x8 Leg Press
    3x10 Leg Curls
    2x15 Russian Twists
    2x15 Decline Bench Crunches

    *Deadlifts will be beltless and light. I will deadlift the weight that I plan on squatting that week.

    Preparation and flexibility are key with diet or exercise, so I've prepared an alternative workout for weeks where I can only make it to the gym 3x due to holidays or vacations. This would combine my chest and legs workout.

    Short Week - Legs/Chest
    4x5 BB Squat
    4x5 BB Bench Press
    3x8 Leg Press
    3x8 DB Incline Bench Press
    2x15 Russian Twists
    2x15 Decline Bench Crunches
    Last edited by Caezar07; 07-13-2014 at 12:31 PM.
    Row from the floor.
    Eat the damned yolk.

    "When I see a program that says three sets of eight reps? That's the stupidest f****** thing ever. If it doesn't have a specific percentage based on a specific max, it's useless." -Jim Wendler
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  3. #3
    Registered User Caezar07's Avatar
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    Nutrition/Supplements
    I supplement with whey protein and creatine. I may have a multivitamin and fish oil every now and then if I remember.

    I follow IIFYM so I eat what I want. I try to include fruit, veggies, and whole grains where I can. The only liquid calories I drink are whole milk, almond milk, water, beer(2-3 a week), tea with a bit of honey, or coffee with a bit of cream. I might start making shakes again if I get into the 3000 calorie range, but for now I'm sticking with whole foods.

    Currently I'm reverse dieting up to maintenance. Next week I will be eating 2500 calories, and then starting the week after, I'll officially start my bulk and switch to the below. I am eating a little less carbs on my off days to encourage lean gains. I like cashews and peanuts so my fats are relatively high.

    Workout Days
    2800kCal
    100F/300C/175P

    Off Days
    2600kCal
    100F/250C/175P

    I'm fairly loose with these macros. Truly, they will probably look more like this...
    Calories +/- 25
    Fat 85g minimum
    Protein 165g minimum
    Carbs 325g max on workout days, 275g max on off days
    Last edited by Caezar07; 07-11-2014 at 12:57 PM.
    Row from the floor.
    Eat the damned yolk.

    "When I see a program that says three sets of eight reps? That's the stupidest f****** thing ever. If it doesn't have a specific percentage based on a specific max, it's useless." -Jim Wendler
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  4. #4
    Registered User Caezar07's Avatar
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    Here's the progress from my last bulk and cut over about 11 months. The first pic is from late July 2013 at about 163lbs, and the second pic is from early July 2014 at about 165lbs.


    Here's dinner for the day. Strip steak with roasted asparagus(lemon juice, salt, pepper, bit of butter), and baked sweet potato fries(salt, pepper, cinnamon, chili powder). Washed down with Yards Saison.

    Totals for the day are 2275kCal, 85F/202C/180P. I know alcohol isn't carbs but as far as my macros, I count alcohol towards carbs.

    Last edited by Caezar07; 07-11-2014 at 09:09 PM.
    Row from the floor.
    Eat the damned yolk.

    "When I see a program that says three sets of eight reps? That's the stupidest f****** thing ever. If it doesn't have a specific percentage based on a specific max, it's useless." -Jim Wendler
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  5. #5
    World Warrior TypeNirvash's Avatar
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    In Looking forward to seeing your progress.

    Not sure how drinking effects the body in regards to nutrition, but I'm interested to know a little more. Can definitely tell you that burritos and burgers are where it's at, though.
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    Thanks.

    I keep drinking to a minimum, maybe 2 - 3 beers a week with select dinners and I just hydrate more than usual. Certain dinners like a good steak, burger, or bbq just aren't the same without a beer to wash them down. The calories from the beer won't be enough to crowd out my other macros.

    http://www.t-nation.com/free_online_...e_to_alcohol_1
    Row from the floor.
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  7. #7
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    Originally Posted by Caezar07 View Post
    Thanks.

    I keep drinking to a minimum, maybe 2 - 3 beers a week with select dinners and I just hydrate more than usual. Certain dinners like a good steak, burger, or bbq just aren't the same without a beer to wash them down. The calories from the beer won't be enough to crowd out my other macros.

    http://www.t-nation.com/free_online_...e_to_alcohol_1
    Essentially, in small amounts, it has a somewhat negligible effect on the diet. Or at least, that's what I took from the article Good info.
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  8. #8
    Registered User Caezar07's Avatar
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    How to approach progression

    So my bulk has officially started and I weighed in sunday @ 166lbs. I spent last week eating at maintenance and tweaking my workout routine. I gained a pound or two of water weight.

    I was going back and forth on which rowing movement to make my "heavy" pull exercise. I'm going with weighted pullups. My gym has chest supported t-bar rows, but I don't like their machine because my chest gets compressed from the heavy weight, encouraging me to lean back, keeping pressure on my stomach instead, but then my lower back gets strained from leaning back off of the pad.

    I tried both pendlay rows and conventional barbell rows. I really like pendlay rows and found that I could lift more with pendlay vs. conventional because the pendlay rows were easier on my back than regular rows. I'm not going with pendlay rows either though because I feel that it's more of a power movement and I want hypertrophy. Conventional rows focus on hypertrophy, but they stress my lower back and I'd rather go easy on my lower back since I will be doing deadlifts the same day. So weighted pullups it is.

    Here are my starting strength stats. Everything is in pounds obviously.

    Squat 4x5 225
    Bench Press 4x5 180
    OHP 4x6 115
    Pullup 4x6 BW*
    Deadlift 2x6 245**

    *I will try pyramid sets for weighted pullups tomorrow and give you a more accurate starting strength for that movement. I tried 1 set to failure last week and acheived 12 reps.

    **I mentioned this in a previous post but I will not be deadlifting heavy. I will try to deadlift 110% of the weight that I am currently squatting. Pullups will be my heavy pull movement.

    Progression
    I'm not 100% sure yet how I'll go about progression. Right now, my plan is to add 1 rep after I can complete 4x5 (or 4x6 for OHP and pullups), and then once I can complete the 4 sets with the extra rep, I will add 5lbs to upper body exercises, or 10lbs to squat, and then remove the extra rep. So for example I am currently squatting 225 4x5. I will stay at this weight until I can do 225 4x6, and then I will change to 235 4x5. Does this seem doable?
    Last edited by Caezar07; 07-21-2014 at 07:20 PM.
    Row from the floor.
    Eat the damned yolk.

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  9. #9
    Registered User Caezar07's Avatar
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    Had a simple dinner. An omelette with egg whites, a couple whole eggs, mixed with cheddar, scallions, and crumbled bacon with some extra bacon on the side. Been shooting for 2600 calories with moderate carbs on off days, and 2900 calories on workout days. Haven't gained too much water weight yet. Been bouncing around from 166 to 167.

    Oh and I finally tried pullups weighted. I did 4 sets, 7@BW, 7@20lbs, 6@20lbs, 6@20lbs. I think I'll start next week with 4x6@15lbs for weighted pullups.

    Macros for this meal were
    599kCal 38F/11C/53P

    And macros for the day are
    2580kCal 115F/222C/175P
    Row from the floor.
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  10. #10
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    Solid macros for the day!

    Curious to how your workout looked, did you only do pull-ups today?
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  11. #11
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    The pullups were actually yesterday, during my Pull/Legs workout. Today was an off day which is why I only went with 2600 calories. I'm hoping that I don't feel the need to change my workout anymore as far as the auxiliary movements. I really like the split and the primary movements I have setup, but I've been playing around with different rowing movements looking for whatever is easiest on my lower back. Right now I'm going with seated rows. Here is the split that I'm doing.

    Sunday - Delts/Traps/Bis
    Tuesday - Legs/Back/Bis
    Thursday - Chest/Tris/Abs
    Saturday - Legs/Abs

    From Tuesday:
    Last edited by Caezar07; 07-23-2014 at 09:14 PM.
    Row from the floor.
    Eat the damned yolk.

    "When I see a program that says three sets of eight reps? That's the stupidest f****** thing ever. If it doesn't have a specific percentage based on a specific max, it's useless." -Jim Wendler
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  12. #12
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    Originally Posted by Caezar07 View Post
    The pullups were actually yesterday, during my Pull/Legs workout.

    Ah, I see. Your split has you working out every other day, is there a specific reason for this? And how long have you been lifting for?
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  13. #13
    Registered User Caezar07's Avatar
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    Originally Posted by TypeNirvash View Post
    Ah, I see. Your split has you working out every other day, is there a specific reason for this? And how long have you been lifting for?
    It's not exactly every other day...saturday and sunday are consecutive. I hate working out during the week because I'm exhausted from work and then I have to sit in traffic for 30 - 45 minutes each way on top of that, so I try to make the best of the time I have on weekends.

    The considerations I made in my split are to work each body part 2x per week, except back I guess. Then I wanted to make sure I had 4 full days of rest for legs prior to my heavy squat day (Saturday). And I wanted to make sure my shoulders had 4 full days of rest prior to my my heavy bench press day(Thursday). Essentially, Sunday is my light push day, and Tuesday is my light legs days.

    And I've been lifting for almost a year exactly...my first bulk was almost nine months where I gained 23lbs and I spent 3 months cutting...lost about 19lbs. I made some stupid mistakes during the beginning of my first bulk by doing mostly dumbbells and machines rather than barbell, so at least it wasn't a complete waste of time. I also stupidly sprained my wrist pretty badly way back in January I think, and it still bothers me and crackles sometimes.
    Row from the floor.
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  14. #14
    Registered User Caezar07's Avatar
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    Chest/Tricep day went great. I easily added the rep to my bench press and achieved 4x6. Next week I will be adding 5lbs and reverting back to 4x5. This is a good sign that my plan for progression will work, which is to complete 4x5, then 4x6, then add 5lbs and go back to 4x5 and so on...

    Weighed in this morning at 166.8lbs

    Macros for the day were:
    2902kCal 110F/319C/167P
    Row from the floor.
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    Registered User Caezar07's Avatar
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    So week 1 of my bulk is officially over. I weighed in this morning at 166.2 but I've been bouncing around as high as 166.8 (yes, I can track my weight that accurately...the secret is to only weigh yourself in the morning after taking a chit...if I don't take a chit in the morning for whatever reason, I simply don't track my weight that day). If I don't feel that I hit a solid 167lbs by next week, I may increase my calories a bit. Currently I'm taking in 2600 kCal on off days, 2900 kCal on workout days.

    Here are my major lifts for this week along with my goal for next week. Weight increases are in bold.

    Squat
    Last Week: 225lbs 4 sets with reps of 5, 5, 5, 5
    This Week: 225lbs 4 sets with reps of 6, 6, 6, 6
    Next Week: 235lbs 4 sets with reps of 5

    Bench Press
    Last Week: 180lbs 4 sets with reps of 5, 5, 5, 5
    This Week: 180lbs 4 sets with reps of 6, 6, 6, 6
    Next Week: 185lbs 4 sets with reps of 5

    Overhead Press
    Last Week: 6x120lbs, 6x120lbs, 5x120lbs, 5x115lbs
    This Week: 115lbs 4 sets with reps of 6, 6, 5, 5
    Next Week: 115lbs 4 sets with reps of 6

    Weighted Pullups
    Last Week: N/A
    This Week: 7x0lbs, 7x20lbs, 6x20lbs, 6x20lbs
    Next Week: 20lbs 4 sets with reps of 7

    Deadlift - 110% of my squat weight for the week
    Last Week: 5x225lbs, 5x275lbs
    This Week: 245lbs 2 sets with reps of 6, 6
    Next Week: 255lbs 2 sets with reps of 6
    Last edited by Caezar07; 07-26-2014 at 04:13 PM.
    Row from the floor.
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  16. #16
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    Nice numbers. In to see how this turns out
    Domicron's Basement Gym and Fun House
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    Full Day of Eating

    Originally Posted by Domicron View Post
    Nice numbers. In to see how this turns out
    Thanks man. I see great gains in my future. My last bulk was not done with the most efficient plan as far as progression and routine design, and so I am very excited to see what I'm able to achieve this time around.

    For breakfast I had some oatmeal with blueberries, a pb and fluff sandwich on wheat, and coffee with a little cream.
    675kCal 24F/97C/22P


    For a snack PWO I had a protein shake with a little whole milk, and peanuts.
    445kCal 25F/20C/38P


    Post Workout I had a wawa chicken cheese steak on wheat, no mayo, swiss cheese, hot peppers, sauteed onions, and roasted peppers.
    800kCal 25F/93C/60P


    For dinner I cooked a strip steak, sweet potato fries, asparagus(didn't count), and had a Yards Saison.
    1003kCal 34F/120C/58P


    Totals for the day were 2924kCal 108F/329C/178P
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    Registered User Caezar07's Avatar
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    Had a burrito for dinner. This is from one of my favorite restaurants and it is only a block's walk away. It's a shame that I haven't had one in literally 4+ months due to my diet and because they can be hard to fit into a day's macros. I have no idea what the actual macros are in it so I used chipotle's nutrition calculator with the same ingredients but doubled up on beans, then I rounded it up 70 calories and added some extra fats and carbs. Oh well. Macros for the day were 2903kCal 105F/311C/172P.

    It's a burrito with carnitas, beans, rice, sour cream, lettuce, tomato, onion, cheese, and tomatillo sauce.
    ~1250kCal 52F/135C/58P
    Row from the floor.
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    Originally Posted by Caezar07 View Post
    Had a burrito for dinner. This is from one of my favorite restaurants and it is only a block's walk away. It's a shame that I haven't had one in literally 4+ months due to my diet and because they can be hard to fit into a day's macros. I have no idea what the actual macros are in it so I used chipotle's nutrition calculator with the same ingredients but doubled up on beans, then I rounded it up 70 calories and added some extra fats and carbs. Oh well. Macros for the day were 2903kCal 105F/311C/172P.

    It's a burrito with carnitas, beans, rice, sour cream, lettuce, tomato, onion, cheese, and tomatillo sauce.
    ~1250kCal 52F/135C/58P
    Looks delicious man...good work
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    Registered User Caezar07's Avatar
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    Today's Back/Leg workout went well. I tried cable face pulls with the technique in the video below. I think they work pretty well when you focus on the contraction from pointing your elbows back and rotating your fists back.

    I also got a new food scale. One of the rubber feet on my current scale disappeared and so now it wobbles. I got this one.
    http://amzn.com/B003MSZBSI

    Macros for the day were 2846kCal 122F/281C/170P

    Row from the floor.
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    Made some whole wheat oatmeal raisin scones I'm not into making "protein" pancakes, or "protein" waffles or stuff like that. I'd rather just make regular tasty things and fit them into my macros. My off day macros including one of these scones were 2627kCal 128F/205C/174P.

    This recipe makes 8 scones and the macros for each are:
    253kCal 10F/35C/6P

    Mix
    1 cup all-purpose flour
    3/4 cup whole wheat flour
    2 tsp baking powder
    1/2 tsp baking soda
    2 tbsp sugar
    1/2 tsp salt

    Grate and Mix In:
    6 tbsp butter

    Mix In:
    3/4 cup buttermilk
    1 egg
    1/2 cup oats
    1/2 cup raisins


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    Here's my weekly update. It's nice to be gaining solid strength again after plateauing on strength for so long during my cut.

    For next week, weight or rep increases are in bold. As a reminder, my plan for progression is to first add 1 rep, then remove the rep and add weight. Initially I am adding 5lbs to bench or OHP, 10lbs to squat, and 2.5lbs to weighted pullups.

    Squat: 4x5-6
    -2: 225lbs 4 sets with reps of 5, 5, 5, 5
    -1: 225lbs 4 sets with reps of 6, 6, 6, 6
    -0: 235lbs 4 sets with reps of 5, 5, 5, 5
    +1: 235lbs 4 sets of six

    Bench Press: 4x5-6
    -2: 180lbs 4 sets with reps of 5, 5, 5, 5
    -1: 180lbs 4 sets with reps of 6, 6, 6, 6
    -0: 185lbs 4 sets with reps of 5, 5, 5, 5
    +1: 185lbs 4 sets of six

    Overhead Press: 4x6-7
    -2: 6x120lbs, 6x120lbs, 5x120lbs, 5x115lbs
    -1: 115lbs 4 sets with reps of 6, 6, 5, 5
    -0: 115lbs 4 sets with reps of 6, 6, 6, 6
    +1: 115lbs 4 sets of seven

    Weighted Pullups: 4x6-7
    -2: N/A
    -1: 7x0lbs, 7x20lbs, 6x20lbs, 6x20lbs
    -0: 15lbs 4 sets with reps of 7, 7, 7, 7
    +1: 17.5lbs 4 sets of 6

    Deadlift: 4x6 - 110% of my squat weight for the week
    -2: 5x225lbs, 5x275lbs
    -1: 245lbs 2 sets with reps of 6, 6
    -0: 255lbs 2 sets with reps of 6, 6
    +1: 255lbs 2 sets with reps of 6

    -2: Completed 2 weeks ago
    -1: Completed 1 week ago
    -0: What I completed this current week
    +1: Goals for next week
    Last edited by Caezar07; 08-02-2014 at 04:15 PM.
    Row from the floor.
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    Blackmill Music 10/10 th3pwn3r's Avatar
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    2.5lbs a month seems like a decent idea. Surely some will be fat but most will hopefully be muscle. One day I'll get back to bulking like you.
    "Everyone thinks they're on their way to single digit body fat as soon as they see a blurry four-pack in the right lighting.Your final body weight at 5-6% will be a lot less than what you think.Talk to me again when you get in contest shape." I'd be willing to say that 95% of people on this forum accomplish nothing in years, don't be one of those people. It's sad,they seem to have the knowledge many don't but can't utilize it.
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    Originally Posted by th3pwn3r View Post
    2.5lbs a month seems like a decent idea. Surely some will be fat but most will hopefully be muscle. One day I'll get back to bulking like you.
    Yeah I'm hoping that this will be my last bulk. My overall goal as far as physique would be 175lbs at 10-12% body fat. I will take this bulk up to as far as 190 if I think it's needed to be able to reach my goal. I want to have a fully developed and proportional physique, but I don't want to get much bigger beyond that. I'd hate to have to eat 3000+ calories just to maintain my size, and I don't want to be big enough to the point where it shows through my clothes.

    I tried standing OHP with a barbell this week (I normally do them seated) and I really didn't like them. I think I am going to remove incline barbell bench and add seated dumbbell OHP to my shoulder/bicep day routine. It looks like this right now:

    4x5 Seated BB OHP
    3x8 Incline BB Bench
    3x8 EZ-Bar Upright Rows
    3x10 Lateral Raises
    3x10 Alternating DB Bicep Curls
    Row from the floor.
    Eat the damned yolk.

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    Strong phood porn ITT. Gains lookin' awesome man ^^ In on this.
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    That steak looks amazing, man... Mmmmm!
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    Week 3

    Diet Update
    -I BBQ'd today and smoked a 8.5lb pork shoulder for TEN HOURS. It took forever but it was well worth it. I was so busy eating that I didn't have any time for pics. I will be eating leftover for days so I will post some pics tomorrow probably. Even though I enjoyed BBQ and a couple beers, I only screwed my macros up by 100 calories from having a regular beer instead of a light beer. I clocked in at about 3050 calories when I was really shooting for 2950.

    -My weight is trending at about 167.3 right now so that's about 1.3lbs gained in 3 weeks. So I am slightly behind with my goal of about 2.25 - 2.33lbs per month. I have increased my calories a bit but I will probably increase them a bit more very soon. Right now I'm shooting for 2650 on off days, 2950 on workout days.

    -I have cut artificial sweeteners completely out of my diet, except for the one tub of protein powder I have left. It may last me another month or something, but afterwards, I will be cutting protein powder from my diet and rely on whole foods. I have some BCAAs left from when I was cutting so I may start taking them again in place of protein powder. I will probably also reduce my protein consumption to about 150g a day.

    Lifting Update
    For next week, weight or rep increases are in bold. As a reminder, my plan for progression is to first add 1 rep, then remove the rep and add weight. I am adding weight in increments of 10lbs to squat, 5lbs to bench, deadlift, or OHP, and 2.5lbs to weighted pullups. If I fail two weeks in a row, I will revert back to my previous weight and rep amount, and then progress from there.

    Notes for this week
    *I FAILED on bench press. No biggie, it was only by one rep and I didn't have a spotter. I have no doubt that I will succeed next week.
    *I experimented with OHP and tried them standing. This was a mistake. I will be going back to seated OHP.
    *I am feeling more confident with the volume of my deadlifts. I initially was staying pretty light with them and not focusing on progression because I was worried that my lower back would get too sore or that I'd fry my CNS. I'm not finding this to be the case with only two sets of deadlifts. I will start to progress them very slowly with 5lb increments every week.
    *The weighted pullups felt really easy so I skipped a cycle and went for 4x7 instead of the planned 4x6.

    Squat: 4x5-6
    -2: 225lbs 4 sets with reps of 6, 6, 6, 6
    -1: 235lbs 4 sets with reps of 5, 5, 5, 5
    -0: 235lbs 4 sets with reps of 6, 6, 6, 6
    +1: 245lbs 4 sets with reps of five

    Bench Press: 4x5-6
    -2: 180lbs 4 sets with reps of 6, 6, 6, 6
    -1: 185lbs 4 sets with reps of 5, 5, 5, 5
    -0: 185lbs 4 sets with reps of 6, 6, 6, 5 - Fail
    +1: 185lbs 4 sets of six

    Overhead Press: 4x6-7
    -2: 115lbs 4 sets with reps of 6, 6, 5, 5
    -1: 115lbs 4 sets with reps of 6, 6, 6, 6
    -0: Experimented with stand OHP. It went terribly - Fail
    -1: 115lbs 4 sets with reps of seven

    Weighted Pullups: 4x6-7
    -2: 7x0lbs, 7x20lbs, 6x20lbs, 6x20lbs
    -1: 15lbs 4 sets with reps of 7, 7, 7, 7
    -0: 17.5lbs 4 sets with reps of 7, 7, 7, 7
    +1: 20lbs 4 sets with reps of 6, 6, 6, 6

    Deadlift: 2x6
    -2: 245lbs 2 sets with reps of 6, 6
    -1: 255lbs 2 sets with reps of 6, 6
    -0: 255lbs 2 sets with reps of 6, 7
    +1: 260lbs 2 sets with of 6

    -2: Completed 2 weeks ago
    -1: Completed 1 week ago
    -0: What I completed this current week
    +1: Goals for next week
    Last edited by Caezar07; 08-10-2014 at 09:40 AM.
    Row from the floor.
    Eat the damned yolk.

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    Heated up some pulled pork from yesterday with some jalapenos and swiss. The pork was smoked for 10 hours in my charcoal smoker with some apple and hickory wood. Served it on a toasted bun with fresh homemade coleslaw. I also made some fresh cut baked sweet potato fries. I had previously been buying bagged sweet potato fries, but I think I'll stick with cutting them fresh from now on.

    Today's macros clocked in at 2904kCal 85F/360C/177P. Weighed in this morning at 167.6lbs.

    Row from the floor.
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    IN !! amazing food!!!!!!!!!!
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    Too much volume???

    Originally Posted by Felipon View Post
    IN !! amazing food!!!!!!!!!!
    Thanks More to come, I think I'll be making homemade pizza this weekend.


    So I am starting to stall on bench and OHP. I think that I may have too much shoulder volume. Right now I have a Shoulders/Biceps day on Sunday, and a Chest/Abs day on Thursday. Obviously shoulders will overlap onto my Chest day so I think I may be overdoing it on the delts. I also got some pain in my elbow today when benching.

    My remedy right now is to increase the weight of my warm-up sets, and to make my "Chest" day much more chest focused and to try and take some delt/tricep action out of the mix. On my Chest/Abs day I will be swapping out Weighted Dips and doing Decline Dumbbell Bench Press instead. I will also be taking out Dumbbell Incline Bench and replacing them with Dumbbell Chest Flyes at a small incline.

    As far as my warm-up sets, sometimes I warm up with pretty light weight, for fear that I might take some strength out of my muscles for the work sets. For example, on a typical chest day I would do 2x8 with just the bar, and then 1x8 @ 65lbs before jumping into my first working set at 185lbs. I will start doing warm-ups with 50% weight on my bench, OHP, squat, and deadlift.
    Last edited by Caezar07; 08-14-2014 at 08:47 PM.
    Row from the floor.
    Eat the damned yolk.

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