Caezar's Lean bulk with the Three B's (Beer, Burgers, and Burrittos)

[Caezar07]

Diet Update:
Weighed in this morning at 167.4lbs. I think my weight is starting to stall a bit. I was dreading having to break the 3k calorie barrier but it looks like I have to. I will be increasing my calorie intake to 3050/2750 on workout/off days. At the end of my previous bulk I was eating 3200/3000 calories so I'm not eating quite as much as I was before.

For breakfast I made butter milk pancakes topped with organic strawberry spread(no hfcs or added sugar), egg whites with a whole egg mixed in, and some low sodium bacon. I don't see why people bother with protein pancakes and other weird things when you can make a perfectly macro-friendly meal without throwing protein powder into everything. Total macros for this meal were 660kCal 17F/70C/53P



Lifting Update:
So I stalled on both bench press and squats this week. I think I initially gained strength pretty quick on this bulk because I was coming out of a cut. I am almost as strong as I was when I ended my previous bulk, except I'm 18lbs lighter

End of previous bulk at 185lbs:
Bench: 180lbs 5x5
Squat: 245lbs 5x5
Deadlift: 295lbs 4x6

I am going to keep the set and rep progression the same for squats, but I'm changing the weight increase increments to 5lbs, rather than 10lbs.

I think the main reason I stalled on bench was from too much shoulder volume, and not eating enough. I changed my chest day to be much more chest focused and easier on my shoulders.

Squat: 4x5-6
-2: 235lbs 4 sets with reps of 5, 5, 5, 5 - Complete
-1: 235lbs 4 sets with reps of 6, 6, 6, 6 - Complete
0: 245lbs 4 sets with reps of 5, 5, 4, 3 - Fail
+1: 240lbs 4 sets with reps of five

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

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

Weighted Pullups: 4x6-7
-2: 15lbs 4 sets with reps of 7, 7, 7, 7 - Complete
-1: 17.5lbs 4 sets with reps of 7, 7, 7, 7 - Complete
0: 20lbs 4 sets with reps of 7, 7, 7, 7 - Complete
+1: 22.5lbs 4 sets of six

Deadlift: 2x6
-2: 255lbs 2 sets with reps of 6, 6 - Complete
-1: 255lbs 2 sets with reps of 6, 7 - Complete
0: 260lbs 2 sets with reps of 6, 6 - Complete
+1: 265lbs 2 sets with reps of seven

-2: Completed 2 weeks ago
-1: Completed 1 week ago
-0: What I completed this current week
+1: Goal for next week

[Caezar07]

Haven't been to Chipotle in over a year. Decided to make the trip. Maybe the lack of chipotle in my diet is what's making my weight gain start to plateau. The nutrition calculator on their website said that this should come to 1110 calories, but I counted it at 1200, adding some carbs and fats. This is a steak burrito with white rice, pinto beans, corn salsa, cheese, sour cream, and green tomatillo sauce.

Totals for the day were 3066 kCal 120F/341C/156P.

[TypeNirvash]

Numbers are really looking beautiful up there, man. Keep up the good work.

Have you ever tried their Queserito? It's a thing of wonder!

[Domicron]

i have to say steak may be my least favorite chipotle meat. but nice work man. i love how chipotle fits my macros.

[Caezar07]

The steak was tasty but there were a few too many chewy membrane parts in it. I might give their carnitas a try next time but I'm not sure how soon that will happen. The mexican place named El Limon that's around the corner from me is closer and tastes better. I do like chipotle's cilantro rice, corn salsa, and their use of regular beans instead of refried beans. But El Limon makes tastier meat, and their house made tomatillo sauce is perfect.

[Caezar07]

Diet Update:
My weight gain is back on track. Upping my calories to 3050/2750 on workout/off days is working. Today's macros were close to my target at 3054 122F/340C/167P.

Here's my weight gain tracked through an app "Libra" on my phone.



Lifting Update:
I've been reluctant to deload on bench or OHP because I'm so close to completing this round of progression, but if I fail on bench or OHP this week, I'm going to deload 10lbs and continue my progression scheme from there.

Squat: 4x5-6
-2: 235lbs 4 sets with reps of 6, 6, 6, 6 - Complete
-1: 245lbs 4 sets with reps of 5, 5, 4, 3 - Fail
0: 240lbs 4 sets with reps of 5, 5, 5, 5 - Complete
+1: 240lbs 4 sets with reps of six

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

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

Weighted Pullups: 4x6-7
-2: 17.5lbs 4 sets with reps of 7, 7, 7, 7 - Complete
-1: 20lbs 4 sets with reps of 7, 7, 7, 7 - Complete
0: 22.5lbs 4 sets with reps of 6, 6, 6, 6 - Complete
+1: 22.5lbs 4 sets with reps of seven

Deadlift: 2x6
-2: 255lbs 2 sets with reps of 6, 7 - Complete
-1: 260lbs 2 sets with reps of 6, 6 - Complete
0: 265lbs 2 sets with reps of 6, 6
+1: 270lbs 2 sets with reps of six

-2: Completed 2 weeks ago
-1: Completed 1 week ago
-0: What I completed this current week
+1: Goal for next week

[Caezar07]

My Delt/Bicep day went really well. I think my changes to my Delt/Bicep day and Chest/Tricep day will work really well together and I'm hoping to complete my bench press goal this week.

Made some chili today. The macros for the chili itself was 510kCal 20F/38C/43P. Today's totals were 3046kCal 128F/328C/163P.

I used a combination of ground beef and cubes of beef, for more texture.


Veggies:
1 can organic low sodium kidney beans
1 can organic low sodium pinto beans
1 can no salt added diced tomatoes
3 ounces or 1/2 small can of tomato paste
1/2 red bell pepper
1/2 green bell pepper
1/2 large onion
1 minced jalapeno
2 cloves garlic
1/2 package of mushrooms


Liquids:
1tbsp Worcestershire sauce
1/2 cup of strong brewed coffee
1 cup water

Seasonings:
3 tbsp chili powder
2 tsp cumin
1 tsp black pepper
1 tsp salt
1 tsp garlic powder
1/2 tsp cayenne pepper


Finished Product.

[Caezar07]

Had a huge chicken salad for lunch that was full of spinach and kale to make myself feel better for this. The macros actually aren't that bad in any case. I'm pretty impressed that I was able to make this whole pizza fit my macros, especially on my off day, where I eat 300 carb calories less than my workout days.

I slow fermented the dough for 2 days in the fridge. I have my own recipe with low amounts of yeast which lets the yeast develop flavor over a few days rather than rushing the yeast to rise in just an hour before baking. I have 2 more balls of this dough and it's actually best around the 5 day mark so I'm looking forward to even better pizza later this week. I made the sauce myself with a can of san marzano tomatoes. I bake on a 3/8" piece of steel in a really hot oven. I preheat the oven to 550, blast the steel with the oven broiler, then I re-preheat to 550, then I turn the broiler back on and cook the pizza the first 2 minutes under the broiler and then the last 2 minutes with the oven set to 550 for a total of about 4 minutes cook time. Steel conducts heat better than stone, so I get a really good crust.

The pizza was 940kCal 33F/113C/38P
Totals for the day were 2760kCal 118F/268C/165P

[robert5891]

Subscribed to this thread! Food looks incredible. As someone that really loves to cook and experiment in the kitchen, you've given me some other ideas to start tinkering with! I like to make my homemade whole wheat pizza dough in the bread machine to let it do the kneading and rising, but never done a slow rise fermented dough in the fridge. Can you post the recipe?

Thanks,
Robert

[ErikTheElectric]

Subscribed.




Seen you post around the boards and you have a good amount of knowledge and insight. Looking forward to seeing you meet your goals.

[Caezar07]

Subscribed.




Seen you post around the boards and you have a good amount of knowledge and insight. Looking forward to seeing you meet your goals.

Thanks, appreciate it.

Subscribed to this thread! Food looks incredible. As someone that really loves to cook and experiment in the kitchen, you've given me some other ideas to start tinkering with! I like to make my homemade whole wheat pizza dough in the bread machine to let it do the kneading and rising, but never done a slow rise fermented dough in the fridge. Can you post the recipe?

Thanks,
Robert

Besides using little yeast, the most important part about making dough is actually the technique.

Dough:
If you insist on whole wheat flour, use at least half bread flour.

The dough recipe that works best for you will depend on your particular brand of flour, baking surface and how hot you can get your oven. The hotter you can get your oven, the higher dough hydration you can use. You want a dough hydration and therefore hotter oven because the water lets your dough rise more easily while baking and without burning. The extra water also lets your yeast work more effectively throughout the fermentation process....it gives the yeasties more room to move around I guess. The yeast being able to work better during fermentation also means you can knead less, meaning less oxidation.

Here is my recipe:

457g of Bread Flour (100%)
293g of Water (64%)
1/2tsp of Active Dry Yeast (.41%)
2tsp Salt (2.44%)
2tsp Olive Oil - Optional. Adds a bit of flavor and makes the dough less chewy. (1.97%)

This recipe makes 3 250g balls of dough.

Kneading: You actually want to knead pretty quickly and under-knead a little bit with MY recipe. Kneading for a long time oxidizes the yeast and provides potential to over-knead the dough. One trick I do is to just bring the dough together, let it rest while covered for 5-10 minutes, and then come back and knead the dough. For some reason, letting the dough rest a bit before kneading enables me to knead less while still getting the result I'm looking for.

Fermenting: Let the dough rise for an hour before sticking in the fridge. Let the dough ferment in the warmest part of your fridge (just don't sit it right next to one of those vents that shoot in air from the freezer) for at least 2 days. This gives the dough flavor and develops the gluten (which is why it's ok to under-knead). How long you should let it ferment depends on how much yeast you use and how warm your fridge is. With my recipe and fridge, the dough is best after 4 days, and usable for up to 7-8 days. I usually make 3 balls of dough and use them between 2 and 7 days. Let the dough rise for at least an hour before baking.

Learn to use baker's percentages if you want really good dough. Here is a calculator.
http://www.pizzamaking.com/dough-calculator.html

Use sauce made from whole peeled tomatoes. Here is what I use in a 28 ounce can of tomatoes:
2 tbsp Olive Oil
1 tsp Oregano
1/2 tsp Basic
1/2 tsp Sugar - Optional. (adds some sweetness to tomatoes of low quality. If you use good tomatoes, sugar isn't neccessary)
Salt and Pepper to taste

Use fresh mozzarella that comes in a ball. Don't use pre-sliced mozzarella. It's covered in stuff that keeps it from clumping together, but it also prevents the cheese from melting into a white blanket over your pizza.

I don't feel like typing anymore so I'll direct you to these articles for good reading about pizza dough.

Use a baking steel when baking in your home oven. Since your oven can't get up to 900 degrees like pizzaria brick ovens, using steel is beneficial over a pizza stone because steel conducts heat better. Read more here:
http://slice.seriouseats.com/archive...-delivers.html

Information about cold fermentation pizza dough:
http://slice.seriouseats.com/archive...d-ferment.html

[robert5891]

I typically use the King Arthur White Whole Wheat Flour, but I'm not opposed to going back to using regular white flour or bread flour. I just developed a taste for whole wheat when my dad was diagnosed with Type 2 Diabetes a long time ago and everything in my parents house was switched to whole wheat, so since I've grown up and gotten married, I just always cooked with whole wheat flour. Thanks for all the great pointers on bringing the dough together! How long should I knead the dough and which particular brand of bread flour do your recommend?

Thanks again!

[Caezar07]

I typically use the King Arthur White Whole Wheat Flour, but I'm not opposed to going back to using regular white flour or bread flour. I just developed a taste for whole wheat when my dad was diagnosed with Type 2 Diabetes a long time ago and everything in my parents house was switched to whole wheat, so since I've grown up and gotten married, I just always cooked with whole wheat flour. Thanks for all the great pointers on bringing the dough together! How long should I knead the dough and which particular brand of bread flour do your recommend?

Thanks again!

I use king arthur bread flour. There is not much of a difference in insulin response when you compare regular flour vs. whole wheat. The thing that will be different though is that whole wheat flour won't develop as much gluten and you won't get much oven spring. This is why I recommend using at least some bread flour.

I knead the dough for about 1 minute, let it rest for 10 minutes covered, and then come back and knead it maybe for maybe 2 or 3 minutes. Letting the dough rest reduces the amount of kneading required.

There are a lot of theories about how much to knead the dough, whether or not to let the dough rest, and some people will even use a food processor. Honestly, if you use the correct amount of yeast, use a baking steel or stone, bake at your oven's highest temp, and let your dough cold ferment for at least 3 days, you're 90% there.

[Bachata]

came in expecting more burritos but otherwise good job

[robert5891]

Thanks for all the pointers Caezar! Looking forward to picking up some bread flour and giving the recipe a go! looking forward to the rest of the tasty eats on this log!

I use king arthur bread flour. There is not much of a difference in insulin response when you compare regular flour vs. whole wheat. The thing that will be different though is that whole wheat flour won't develop as much gluten and you won't get much oven spring. This is why I recommend using at least some bread flour.

I knead the dough for about 1 minute, let it rest for 10 minutes covered, and then come back and knead it maybe for maybe 2 or 3 minutes. Letting the dough rest reduces the amount of kneading required.

There are a lot of theories about how much to knead the dough, whether or not to let the dough rest, and some people will even use a food processor. Honestly, if you use the correct amount of yeast, use a baking steel or stone, bake at your oven's highest temp, and let your dough cold ferment for at least 3 days, you're 90% there.

[Caezar07]

I completed all of my targets on my major lifts this week.

Couple of things I'm noticing about form:
-I need to focus more on "breaking at the hips" more when squatting. I've been focusing a lot on my knees and staying upright, but I tried breaking at the hips a little more and this allowed me to sit into the squat a little deeper.

-My core is weak, and is hampering my OHP a bit. Basically, my abs can't get tight enough to keep my torso upright, and so I'm leaning back too much, putting my spine into an exaggerated "S" shape when OHP'ing. I need stronger abs/core to keep my torso upright so that all of the weight from OHP'ing doesn't compress onto my spine, in the exaggerated "S" shape which is giving me a bit of pain. I have to really focus on tightening my abs, literally as if I'm doing an ab crunch, to prevent getting pain in my lower back. Maybe this is the solution but I'm also debating adding front squats to my secondary leg day. Both OHP and front squats involve having heavy weight on the front of the body. Thoughts???

Squat: 4x5-6
-2: 245lbs 4 sets with reps of 5, 5, 4, 3 - Fail
-1: 240lbs 4 sets with reps of 5, 5, 5, 5 - Complete
0: 240lbs 4 sets with reps of 6, 6, 6, 6 - Complete
+1: 245lbs 4 sets with reps of five

Bench Press: 4x5-6
-2: 185lbs 4 sets of 6, 6, 5, 4 - Fail
-1: 185lbs 4 sets with reps of 6, 6, 6, 5 - Fail
0: 185lbs 4 sets with reps of 6, 6, 6, 6 - Complete
+1: 190lbs 4 sets with reps of five

Overhead Press: 4x6-7 *This includes 2 weeks of progress. I will start logging progress on sunday night, after shoulders day, rather than on Saturdays.
-2: 115lbs 4 sets with reps of 7, 7, 7, 5 - Fail
-1: 115lbs 4 sets with reps of 7, 7, 7, 7 - Complete
0: 120lbs 4 sets with reps of 6, 6, 6, 6 - Complete
+1: 120lbs 4 sets with reps of seven

Weighted Pullups: 4x6-7
-2: 20lbs 4 sets with reps of 7, 7, 7, 7 - Complete
-1: 22.5lbs 4 sets with reps of 6, 6, 6, 6 - Complete
0: 22.5lbs 4 sets with reps of 7, 7, 7, 7
+1: 25lbs 4 sets with reps of six

Deadlift: 2x6
-2: 260lbs 2 sets with reps of 6, 6 - Complete
-1: 265lbs 2 sets with reps of 6, 6
0: 270lbs 2 sets with reps of 6, 6
+1: 275lbs 2 sets with reps of six

-2: Completed 2 weeks ago
-1: Completed 1 week ago
-0: What I completed this current week
+1: Goal for next week

[Drexzvr]

Hey, I am one of the lurkers on your thread of which I enjoy. Regarding your weight gain stall, have you tried increasing your carbohydrate intake before you go to sleep at night?

[Caezar07]

Hey, I am one of the lurkers on your thread of which I enjoy. Regarding your weight gain stall, have you tried increasing your carbohydrate intake before you go to sleep at night?

I increased my overall calorie intake by 100 and that did the trick. I'm back on track now.

[Caezar07]

More pizza today. Home made dough of course, topped with pesto, mozz, and artichoke. Macros are 908kCal 27F/118C/35P on the pizza. Today's total macros were 2798kCal 97F/301C/181P. Protein was a lot more than I would normally try to take in on an off day, but I grilled chicken today which was delicious.

[jessica693254]

I am not following the diet plan because of lots of reason, need proper plan and ways to do so

[robert5891]

That looks fantastic Caezar!! Got a preferred recipe for the pesto?

More pizza today. Home made dough of course, topped with pesto, mozz, and artichoke. Macros are 908kCal 27F/118C/35P on the pizza. Today's total macros were 2798kCal 97F/301C/181P. Protein was a lot more than I would normally try to take in on an off day, but I grilled chicken today which was delicious.

[Caezar07]

That looks fantastic Caezar!! Got a preferred recipe for the pesto?

I don't make my own pesto....yet. I may try out making mozzarella cheese though.

I am not following the diet plan because of lots of reason, need proper plan and ways to do so

Well that's random..... Stop randomly asking for advice all over the forum. Take a half hour and read this post:
http://forum.bodybuilding.com/showth...hp?t=156380183

[Caezar07]

I had a pretty solid week. Weighed in at 169.6 this morning so that about 3.5lbs gained in 7 weeks which translates to .5lbs gained per week, or a pace of about about 2.2lbs gained per month. I'm right on target. Macros for today will clock in at 2995kCal 112F/350C/163P.

Notes:
- I was able to complete my squats, but I was a bit wobbly coming out of the bottom of the squat. My body wanted to good morning the weight up, but I didn't let myself. I am going to repeat the set/rep scheme next week rather than progress just to make sure I have my form down.

-My grip gave out after 5 reps of deadlifiting. I did the second set with straps and was able to do 8 reps. I am going to progress the reps, but I will do the first set without straps, and the second set with. Hopefully I can at least make it through the first set without straps.

-I just barely missed the last rep on OHP. I got the bar halfway up and honestly thought I would make it. I failed miserably though and the bar fell down drawing the attention of everyone in the gym. Oh well...next week I will make it.

Back Squat: 4x5-6
-2: 240lbs 4 sets with reps of 5, 5, 5, 5 - Complete
-1: 240lbs 4 sets with reps of 6, 6, 6, 6 - Complete
0: 245lbs 4 sets with reps of 5, 5, 5, 5 - Complete
+1: 245lbs 4 sets with reps of five - Repeat

Bench Press: 4x5-6
-2: 185lbs 4 sets with reps of 6, 6, 6, 5 - Fail
-1: 185lbs 4 sets with reps of 6, 6, 6, 6 - Complete
0: 190lbs 4 sets with reps of 5, 5, 5, 5 - Complete
+1: 190lbs 4 sets with reps of six

Seated Overhead Press: 4x6-7
-2: 115lbs 4 sets with reps of 7, 7, 7, 7 - Complete
-1: 120lbs 4 sets with reps of 6, 6, 6, 6 - Complete
0: 120lbs 4 sets with reps of 7, 7, 7, 6 - Fail
+1: 120lbs 4 sets with reps of seven - Repeat

Weighted Pullups: 4x6-7
-2: 22.5lbs 4 sets with reps of 6, 6, 6, 6 - Complete
-1: 22.5lbs 4 sets with reps of 7, 7, 7, 7 - Complete
0: 25lbs 4 sets with reps of 6, 6, 6, 6 - Complete
+1: 25lbs 4 sets with reps of seven

Conventional Deadlift: 2x6
-2: 265lbs 2 sets with reps of 6, 6
-1: 270lbs 2 sets with reps of 6, 6
0: 275lbs 2 sets with reps of 5, 8
+1: 280lbs 2 sets with reps of six

-2: Completed 2 weeks ago
-1: Completed 1 week ago
-0: What I completed this current week
+1: Goal for next week

[Caezar07]

So I squat with a stance substantially wider than shoulder width, and with my toes pointed out to almost 45 degrees. Even still, I can only just barely hit parallel, and that's with light weight.

I've been watching a lot of Kelley Starrett videos, and doing his stretches, and he seems to imply that one should squat at only slightly wider than shoulder width, or at shoulder width, with your toes only pointed slightly outwards. I don't believe this is necessarily true for all people. I believe that the only way I can squat at shoulder width and hit depth is with heeled shoes, or with plates under my heels.

I really need to fix this because my problem is exaggerated when I try to front squat, and I want to add front squats into my routine, replacing leg press. I think that front squats will help strengthen my core, leading to a heavier OHP, leading to a heavier bench press.

So I scoured the internet and found a pair of black Nike Romaleos II for $110 including shipping, after using a coupon code. I got very lucky because they were already discounted to $120 since the retailer (Champs) only had a few different sizes left. The next best option was the Adidas Adipowers, which I could've gotten for $120. They're $140 through adidas dot com right now including shipping, and they also have a $20 discount code. I really didn't want bright red shoes though, and the Romaleos came to a cheaper price anyway.

[Caezar07]

Dinner was a weird combination but delicious anyways. Sweet potato with cheddar, deviled eggs, and Bell's Kalamazoo Stout. Macros for the day came to 3040kCal 102F/380C/155P.

[Caezar07]

Progress on Progress on Progress on Progress. I completed everything but bench press this week.

-I repeated 4x5 in squats on purpose. My form was a lot better than last week, and I felt stronger so I'm comfortable shooting for 6 reps next week. I should getting my Nike Romaleos II very soon and I'm thinking that will help a lot with my squat progression.

-I will be adding long bar t-bar row to my routine, and I'm changing up my overall routine as well. Sunday will include lats, and no longer include bis. Tuesday will be only horizontal rows, bis as well as front squat (as soon as I get form down) instead of leg press.

Back Squat: 4x5-6
-2: 240lbs 4 sets with reps of 6, 6, 6, 6 - Complete
-1: 245lbs 4 sets with reps of 5, 5, 5, 5 - Complete
0: 245lbs 4 sets with reps of 5, 5, 5, 5 - Complete
+1: 245lbs 4 sets with reps of six

Bench Press: 4x5-6
-2: 185lbs 4 sets with reps of 6, 6, 6, 6 - Complete
-1: 190lbs 4 sets with reps of 5, 5, 5, 5 - Complete
0: 190lbs 4 sets with reps of 6, 5, 5, 4 - Fail
+1: 190lbs 4 sets with reps of six

Seated Overhead Press: 4x6-7
-2: 120lbs 4 sets with reps of 6, 6, 6, 6 - Complete
-1: 120lbs 4 sets with reps of 7, 7, 7, 6 - Fail
0: 120lbs 4 sets with reps of 7, 7, 7, 7 - Complete
+1: 125lbs 4 sets with reps of six

Weighted Pullups: 4x6-7
-2: 22.5lbs 4 sets with reps of 7, 7, 7, 7 - Complete
-1: 25lbs 4 sets with reps of 6, 6, 6, 6 - Complete
0: 25lbs 4 sets with reps of 7, 7, 7, 7 - Complete
+1: 27.5 4 sets with reps of six

Long Bar T-Bar Row: 4x6-7
COMING SOON!!!

Conventional Deadlift: 2x6
-2: 270lbs 2 sets with reps of 6, 6 - Complete
-1: 275lbs 2 sets with reps of 5, 8 - Complete
0: 280lbs 2 sets with reps of 6, 6 - Complete
+1: 285lbs 2 sets with reps of six

-2: Completed 2 weeks ago
-1: Completed 1 week ago
-0: What I completed this current week
+1: Goal for next week

[Caezar07]

Here is what my actual routine looks like right now.

Tuesday - Back/Legs
2x6 - Deadlift
4x6 - T-Bar Row
3x8 - Front Squat
3x8 - One-Arm DB Row
3x10 - DB Bicep Curl
3x10 - Rear Delt Raise

Thursday - Chest/Tris/Abs
4x5 - BB Bench Press
3x8 - DB Bench Press
3x10 - DB Chest Flyes
3x10 - Lying Tricep Extension
2x15 - Russian Twists
2x15 - Decline Bench Crunches

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

Sunday - Delts/Lats
4x6 - BB Shoulder Press
4x6 - Pullups
3x8 - EZ-Bar Upright Row
3x8 - Underhand Cable Pulldown
3x10 - DB Lateral Raise

[Caezar07]

Quick update.

My weight is just barely holding on to 170lbs. I started tracking sodium and I've been trying to stay below 3000mg so I think that may have something to do with it. I went to the doctor a few months ago (during the middle of my cut so I don't know if that would have affected my results) and my blood pressure was a bit high (my father has high blood pressure) and so I've decided to keep track of my sodium intake. I've upped my calories to 3200/2900 on workout/off days. Part of me wants to get rid of the small amount of cardio I do (running 1 mile twice a week), to help with weight gain, but I don't think that'll be good for my blood pressure.

Good news is, I'M STILL GETTING STRONGER.

I got my Romaleos II and I can't wait to squat in them on Saturday. I think they'll help greatly with the front squats I'm adding to my routine on Tuesdays, replacing leg press. My theory is by increasing front squat strength, my core will get stronger, leading to a stronger OHP, leading to a stronger bench.

My planned macros for today, an off day are 2896kCal 110F/338C/149P.

[Caezar07]

I love the Nike Romaleos. I'm able to squat deeper, which is challenging my legs a bit more. On the other hand, I've been getting a bit of pain in my right hip flexor for the past month or so. This pain is causing a bit of muscle imbalance, and I'm certain that my left quad is now stronger than my right quad. I'm not sure how to fix this. I may take a week off if the pain in my hip flexor does not completely subside by the end of this week. I've been doing some stretches for it and using a lacrosse ball to massage it.

Back Squat: 4x5-6
-2: 245lbs 4 sets with reps of 5, 5, 5, 5 - Complete
-1: 245lbs 4 sets with reps of 5, 5, 5, 5 - Complete
0: 245lbs 4 sets with reps of 6, 5, 5, 5 - Fail
+1: 245lbs 4 sets with reps of six

Bench Press: 4x5-6
-2: 190lbs 4 sets with reps of 5, 5, 5, 5 - Complete
-1 190lbs 4 sets with reps of 6, 5, 5, 4 - Fail
0: 190lbs 4 sets with reps of 6, 6, 6, 6 - Complete
+1: 195lbs 4 sets with reps of five

Seated Overhead Press: 4x6-7
-2: 120lbs 4 sets with reps of 7, 7, 7, 6 - Fail
-1 120lbs 4 sets with reps of 7, 7, 7, 7 - Complete
0: 125lbs 4 sets with reps of 6, 6, 6, 6
+1: 125lbs 4 sets with reps of seven

Weighted Pullups: 4x6-7
-2: 25lbs 4 sets with reps of 6, 6, 6, 6 - Complete
-1: 25lbs 4 sets with reps of 7, 7, 7, 7 - Complete
0: 27.5 4 sets with reps of 6, 6, 6, 6
+1: 27.5lbs 4 sets with reps of seven

Long Bar T-Bar Row: 4x6-7
0: 130lbs 4 sets with reps of 6, 6, 6, 6 - Complete
+1: 130lbs 4 sets with reps of seven

Conventional Deadlift: 2x6
-2: 275lbs 2 sets with reps of 5, 8 - Complete
-1: 280lbs 2 sets with reps of 6, 6 - Complete
0: 285lbs 2 sets with reps of 6, 6 - Complete
+1: 290lbs 2 sets with reps of six

-2: Completed 2 weeks ago
-1: Completed 1 week ago
-0: What I completed this current week
+1: Goal for next week

[Caezar07]

My Romaleos are definitely helping with my squat form but....my shoulders get pretty tired from holding the weight up during front squats. Right now I am only front squatting 115lbs, but I'm taking my time with it.


Another little hitch I'm having is that after doing heavier weight with long bar t-bar rows, I feel like my lower back is getting a little strained. I am starting to get really annoyed with trying to find a proper horizontal rowing movement. Bent-over barbell rows and long bar t-bar rows hurt my lower back. Chest supported t-bar rows compress and hurt my chest. I would prefer to keep seated cable rows or dumbbell rows as only accessory back workouts. And I actually like pendlay rows, but I don't think they're great for hypertrophy. Also, while I like pendlays now, I feel that my form will fall to pieces once the weight starts going up, forcing me to lift less weight meaning even less hypertrophy. I wouldn't really care about the extra weight being put on my lower back if it wasn't for the fact that last week my lower back was still a little sore 4 days later on Saturday when I went to do Squats. I like for my back and legs to be 100% going into my heavy squat day, and for my Shoulders and tris to be 100% going into my heavy bench day.

I will stick with long-bar t-bar rows for now with the hope that my body is just becoming accustomed to the exercise.


I did a little meal prep because the meals in my work's cafeteria have been kind of boring lately. I need to save some money anyway. I made some chicken in a tomato sauce with rice. Seems boring but I used a ton of spices (not much salt at all), and it turned out pretty tasty. The macros for each lunch are 622 9F/80C/50P.