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

[Caezar07]

I love my Romaleos. That said, I'm starting to realize that squatting deeper requires additional strength. Who would've thought? I was squatting to slightly above parallel before, whereas now I am squatting to slightly below parallel. Anyway, I'm going to drop 10lbs from squat and restart my progression from there.

I am still getting some lower back pain from rows. I am going to start alternating t-bar rows and deadlifts. I don't think my lower back can deal with doing heavy rows right after doing deadlifts.

My strength and size overall is not increasing as quickly as I would like. I feel like my chest is finally starting to come up, but my delts are most definitely my weak point. My abs are still mostly visible, so I'm not too worried about fat gain. So, I am going to slightly increase my weight gain. I was previously gaining a little more than 2lbs per month with an overall target of about 186lbs by May 1st of next year. I'm going to increase that to a little under 2.75lbs per month and a long term target of 190lbs by May 1st of next year. Another advantage of this is that I could potentially end my bulk a month early if I feel that I've gotten to a decent enough size to cut from.

I am also going to start supplementing with BCAAs on my workout days.

Made some pizza dough for later this week...

[Caezar07]

I've been busy/distracted the past couple of weeks and haven't updated the log, but I've still been at it.

Major developments
-I'm currently eating 3200/2900 on workout/off days. That is a lot more than the 2750 that I was eating everyday when I started my bulk.
-I'm barely gaining weight, and eating 400g of carbs sucks. My fats are already up to 100g but I'm not sure if I should let that go higher.
-Stalled on squats so I reset down to 235. I need to grow into my Romaleos and work on form. As I mentioned before, the Romaleos are great and are allowing me to squat deeper, but squatting deeper is requiring more strength.
-Going for the big 200 on bench this week!!!
-I'm swinging a lot during weighted pullups which I think is affecting my progress on that movement.
-Deadlifts are progressing well, but I feel like deadlifts are an exercise that need to be executed perfectly every rep so I am going to take a week with no progression on them and make sure my form is perfect before moving on.

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

Bench Press: 4x5-6
-2: 190lbs 4 sets with reps of 6, 6, 6, 6 - Complete
-1: 195lbs 4 sets with reps of 5, 5, 5, 5 - Complete
0: 195lbs 4 sets with reps of 6, 6, 6, 6 - Complete
+1: 200lbs 4 sets with reps of five

Seated Overhead Press: 4x6-7
-2: 125lbs 4 sets with reps of 6, 6, 6, 6 - Complete
-1: 125lbs 4 sets with reps of 7, 7, 7, 5 - Fail
0: 125lbs 4 sets with reps of 7, 7, 7, 7 - Complete
+1: 130lbs 4 sets with reps of six

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

Long Bar T-Bar Row: 4x6-7
-2: 130lbs 4 sets with reps of 6, 6, 6, 6 - Complete
-1: 130lbs 4 sets with reps of 7, 7, 7, 7 - Complete
0: 135lbs 4 sets with reps of 6, 6, 6, 6 - Complete
+1: 135lbs 4 sets with reps of seven

Conventional Deadlift: 2x6
-2: 285lbs 2 sets with reps of 6, 6 - Complete
-1: 290lbs 2 sets with reps of 6, 6, - Complete
0: 295lbs 2 sets with reps of 6, 6 - Complete
+1: 295lbs 2 sets with reps of six - Repeat

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



Here is a snapshot of what I plan on eating tomorrow, a workout day.
Breakfast: Homemade oatmeal whole wheat raisin scone, and natty pb sandwich, both with organic low sugar strawberry spread.

Lunch: Homemade chicken and rice that I cooked tonight. I made a lot of chicken which should be good for a couple more lunches or dinners. Greek yogurt with granola mixed in. 2 Clif crunch bar.

Late in the afternoon/Pre-workout: Banana, coffee w/cream

Post Workout: Peach, peanuts

Dinner: Veggies and a burrito made with the chicken mentioned earlier.

[Caezar07]

Currently I am barely squatting what I was at the end of my bulk while weighing 186lbs, but I am benching 20lbs more while weighing only 173lbs. I think I am being too conservative with forward lean and trying to stay too upright while squatting. I will play around with leaning slightly more forward this week.

I said I was going to do it, but I desperately need to start alternating t-bar rows and deadlifts, or just stop dead lifts completely for now. My back is very sore from supporting all the weight during bent over t-bar rows, after doing deadlifts. It's getting to the point on t-bar rows where my lower back is giving out before my arms/upper back. I will definitely start alternating them this week, starting with t-bar rows this first week. I also think this will help my squat, because my lower back is still sore on Saturday, after working my back on Tuesday.

Back Squat: 4x5-6
-2: 245lbs 4 sets with reps of 5, 5, 5, 5 - Fail
-1: 235lbs 4 sets with reps of 6, 6, 6, 6 - Complete/Reset
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: 195lbs 4 sets with reps of 5, 5, 5, 5 - Complete
-1: 195lbs 4 sets with reps of 6, 6, 6, 6 - Complete
0: 200lbs 4 sets with reps of 5, 5, 5, 5 - Complete
+1: 200lbs 4 sets with reps of six

Seated Overhead Press: 4x6-7
-2: 125lbs 4 sets with reps of 7, 7, 7, 5 - Fail
-1: 125lbs 4 sets with reps of 7, 7, 7, 7 - Complete
0: 130lbs 4 sets with reps of 6, 6, 6, 6 - Complete
+1: 130lbs 4 sets with reps of seven

Weighted Pullups: 4x6-7
-2: 27.5lbs 4 sets with reps of 7, 7, 7, 6 - Fail
-1: 27.5lbs 4 sets with reps of 7, 7, 7, 6 - Fail
0: 27.5lbs 4 sets with reps of 7, 7, 7, 7 - Complete
+1: 30lbs 4 sets with reps of six

Long Bar T-Bar Row: 4x6-7
-2 130lbs 4 sets with reps of 7, 7, 7, 7 - Complete
-1: 135lbs 4 sets with reps of 6, 6, 6, 6 - Complete
0: 135lbs 4 sets with reps of 7, 7, 7, 7 - Complete
+1: 140lbs 4 sets with reps of six

Conventional Deadlift: 2x6-7
-2 290lbs 2 sets with reps of 6, 6, - Complete
-1: 295lbs 2 sets with reps of 6, 6 - Complete
0: 295lbs 2 sets with reps of six - Repeat/Complete
+1: 295lbs 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]

Between work, the gym, and trying to make time for TV and the Destiny videogame, I haven't had much time to update this log.

-I am deloading on both bench press and back squat. I will be switching these two movements to a 3x3 scheme with heavier weight. After a few weeks of that, I will switch back to 4x6, hopefully stronger.
-I will be trying for a plate on both ends of the bar for OHP this week!!!
-I've gained around 8lbs in my bulk so far and I think it's affecting my weighted pullups. I lower the weight to work on form, but it's almost as if I'm weaker. I'll be lowering the weight again this week.

Back Squat: 3x3
-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, 3 - Fail
+1: 245lbs 3 sets with reps of three - Deload

Bench Press: 3x3
-2: 200lbs 4 sets with reps of 5, 5, 5, 5 - Complete
-1: 200lbs 4 sets with reps of 6, 6, 6, 4 - Fail
0: 205lbs 4 sets with reps of 5, 5, 5, 3 - Fail
+1: 200lbs 3 sets with reps of three - Deload

Seated Overhead Press: 4x6-7
-2: 130lbs 4 sets with reps of 6, 6, 6, 6 - Complete
-1: 130lbs 4 sets with reps of 7, 7, 7, 6 - Fail
0: 130lbs 4 sets with reps of 7, 7, 7, 7 - Complete
+1: 135lbs 4 sets of six

Weighted Pullups: 4x6-7
-2: 27.5lbs 4 sets with reps of 7, 7, 7, 7 - Complete
-1: 25lbs 4 sets with reps of 7, 7, 7, 5 - Fail
0: 25lbs 4 sets with reps of 7, 7, 7, 5 - Fail
+1: 20lbs 4 sets with reps of six - Deload

Long Bar T-Bar Row: 4x6-7
-2: 135lbs 4 sets with reps of 7, 7, 7, 7 - Complete
-1: 140lbs 4 sets with reps of 6, 6, 6, 6 - Complete
0: 140lbs 4 sets with reps of 7, 7, 7, 7 - Complete
+1: 145lbs 4 sets with reps of six

Conventional Deadlift: 2x6-7
-2: 295lbs 2 sets with reps of 6, 6 - Complete
-1: 295lbs 2 sets with reps of 6, 6 - Complete
0: 295lbs 3 sets with reps of 6, 6, 3 - Fail
+1: 295lbs 2 sets with reps of four - Deload

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

[Caezar07]

Made a 3 bean (black, pinto, kidney) chili last night. I think it's my best batch of chili yet. My secret ingredient is a cup of fresh brewed coffee from my french press. It gives it a nice roastiness, which compliments the sweetness from a bit of brown sugar, and it compliments the heat from cayenne red pepper powder and diced jalapenos. Also, I use 2 parts ground beef, and 1 part ground spicy pork sausage for extra fatty tastiness.

600kCal 18F/63C/45P 15 Fiber



I've been experiencing some lower back pain. I believe it's from the heavy bent over long-bar t-bar rows that I've been doing. Upon realizing that I haven't missed a day in the gym in over 6 months, I am taking this opportunity to take some time off. I am skipping tuesday and thursday this week, and will get back at it on Saturday with leg day.

Also, I thought about it and said phuck it, I will be ditching any form of bent-over, unsupported rows from my workouts, they aren't worth the trouble. My back is my strong point to begin with so that makes it really not worth the trouble. I'd rather just do deadlifts every now and then, which give me zero pain or discomfort besides the normal muscle soreness. Starting next week, I will be rotating light squats and deadlifts on my back/leg day.

Will spend the next 4 days foam rolling, stretching, and massaging with my lacrosse ball.

Deadlifts + Weighted Pullups FTW.

[Caezar07]

Here's the current routine I'm running after removing t-bar row.

Tuesday - Back/Legs
Deadlift OR Light Squat
Underhand Lat Pulldown
One-Arm DB Row
Rear Delt Raise
DB Bicep Curl

Thursday - Chest/Tris/Abs
BB Bench Press
DB Bench Press
DB Chest Flyes
Lying Tricep Extension
Russian Twists
Decline Bench Crunches
Run 1 Mile

Saturday - Legs/Abs
Back Squat
One-Legged Press
BB Lunges
Russian Twists
Decline Bench Crunches
Run 1 Mile

Sunday - Delts/Lats
BB Shoulder Press
Weighted Pullups
DB Shoulder Press
Wide-Grip Lat Pulldown
DB Lateral Raise

[Caezar07]

So I'm heading back to the gym after having not gone since Sunday. This is the longest stretch I've gone without going to the gym in many months.

My weird lower back pain has subsided. There was never a constant pain in my lower back, but sometimes what would happen is that after sitting for a long time, especially if I sat with bad posture and hunched over, when I stood I would get a little pain in my lower back, and it would even crack a little in the same way that you might crack your knuckles. If I were in any pain, I would have gone to the doctor. The "cracking" of my lower back is a little disturbing, but with there being only a little pain, which has now subsided, I'm not worried.

Here is my current supplement stack. Between the multi and the additional vitamin D, I am getting 3000 IU a day and could probably use more since I have dark skin, it's winter, I live in the northeast, and I am usually indoors. I only take 2 of the recommended 3 multivitamin tablets because I'm probably pissing most of it out anyway and I already eat veggies.

[Caezar07]

So I think I've been going at this a bit wrong. At the end of my last bulk which ended around 185lbs, I was squatting 245lbs 5x5 in chuck taylors. By the end of my cut, I was only squatting about 205lbs 5x5. Since I started my bulk back up, the heaviest I've squatted in the 5 rep range was 245lbs 4x5, and the struggle was real.

What I think I've been doing wrong is that, after going from Chuck Taylors into my Romaleos, I kept the same wide stance. The Romaleos allowed me to squat deeper, but it didn't occur to me that I could possibly squat deeper, and do it with a more narrow stance. I assumed that with the Romaleos, I could only get one or the other (deep squat, or more narrow stance) but not both of them. And it really didn't occur to me that I could maybe get both of those things, and be stronger.

Anyway, since I've incorporated "light squat" days, I played around with a more narrow stance, with my toes only pointed outward slightly. It felt good so I gave that stance a try to my "heavy squat" day and I felt stronger and more stable than the wide, toes out stance. I've always been so nervous at the top of my squat, that I didn't even consider trying to stand more narrow.

So this week, I am trying 250lbs 4x5 and hopefully all goes well and I finally break 245lbs.

[Caezar07]

Last night's post-workout dinner. Home made dough and sauce of course. My macros on still on point at 3300/3000 calories on workout/off days. I get 120f/385c/170p on workout days and 120f/330c/150p on off days.


I've gotten into coffee lately. My brewing method is a bit of a process but it's worth it when I have the time.
Kenyan beans


The bloom


The steep


Finished product


Clouds in my coffee

[Caezar07]

I finally squatted more than 245lbs at 4x5. I hit 250lbs today. It was bothering me that although I am benching 20lbs more than I had been at the end of my previous bulk, I was not yet squatting more than the 245lbs 4x5 that I was doing at the end of my previous bulk. I'm finding that size and overall weight can really affect my squat strength. I'm currently 177, and ended my previous bulk at 186.

What's even better is that the 250lbs 4x5 was pretty easy with more than acceptable form on every rep, and I was going at or below parallel. I don't think I will struggle much with 255lbs next week.

I did this by lowering my reps to 3. I deloaded to 3 sets of 3 @ 245lbs one week, and then built up to 265lbs 4x3 three weeks later. I then deloaded to 225lbs 4x6, and I plan on maxing out at 255lbs 4x5 next week, before deloading back to 255lbs 3x3 again and repeating this cycle.

These are the romaleos that helped me hit this pr. I snagged them a couple months back for only $110 on sale.

[Caezar07]

Haven't updated this log in a while, but I've still been at it. I've added 15lbs to my squat since and am now squatting 260lbs 4x5 pretty easily and beltless. I just got a belt this week though and will be giving it a try. I haven't tested my BP strength in a while, but I'm sure I'm stronger cus weight that used to feel heavy feels light and I can lift with explosiveness.

I'm currently about 179lb so that's +13lbs since the beginning of this bulk. I think that I am going to keep gaining until the end of February hopefully getting to 182lbs, and then do a quick cut to lose just 12lbs, down to 170. My abs are still slightly visible when relaxed which is really cool at 179lbs since when I began this weightlifting journey 1.5 years ago I was 162lbs with a pop belly.

A lot has been going on which is why I haven't been updating that frequently. There were the holidays, and then I got a new car (2012 Acura TSX w/tech), I got a promotion at work, I'm studying to take the GMAT in a few months, and I've been spending a lot of time with this chick I met. Anyway, I'm going to try and keep updating this log, and will hopefully have a short, more consistent log for my cut.

I've started doing mini-cycles on squat and bench press which is how I easily added 15lbs to my squat. Basically I do 4x6 for two weeks adding about 5lbs a week, then 4x5 for two weeks adding about 5lbs a week, and before failing, I reduce to 4x3 for 3 or 4 weeks, adding 5lbs a week for BP or 10lbs a week for squat. After getting close to my max at 4x3, I then reset back to 4x6 and lower the weight. After lifting so heavy at 4x3, lowering to 4x6 feels light and increases my confidence.

[marymillers]

I need some information about pizza.