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  1. #301
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 438
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Date: Wednesday, September 23, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8 Hours

    Diet: Calorie Surplus

    74 g Cheerios ~ 280 calories, 6 g protein, 4 g fat, 6 g fiber

    62 g Sunflower Kernels ~ 360 calories, 12 g protein, 30 g fat, 6 g fiber

    360 ml Fat Free Milk ~ 120 calories, 19.5 g protein

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    Dymatize ISO 100 Orange Dreamsickle x2 ~ 220 calories, 50 g protein

    2 TBSP Olive Oil ~ 240 calories, 28 g fat

    -

    C4 Ultimate ~ 5 calories

    Gatorade x3 ~ 240 calories

    -

    170 g Wild Pink Salmon ~ 180 calories, 36 g protein, 4 g fat

    283 g Diced Tomatoes & Green Peppers ~ 56.6 calories, 2.264 g fiber

    425 g Garbanzo Beans ~ 359.615 calories, 19.615 g protein, 3.269 g fat, 19.615 g fiber

    1 Cup Brown Rice ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber

    -

    Dymatize ISO 100 Orange Dreamsickle x2 ~ 220 calories, 50 g protein

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    -


    Total : 3,106.215 calories, 205.115 g protein, 91.769 g fat, 41.879 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Upper Day B

    Pronate Grip Pull Up - 3 x AMRAP
    [Bodyweight]
    13 Reps (going easy today, maybe RPE 8)
    10 Reps (RPE maybe 9)
    8 Reps (RPE 8.5)

    Incline Bench - 3 x AMRAP (8 - 10)
    [70 lb DBs]
    13 Reps
    11 Reps
    8 Reps

    Chin Up - 3 x AMRAP (8 - 10)
    [Bodyweight]
    10 Reps (RPE 7.5)
    9 Reps (RPE 8)
    8 Reps (RPE 9)

    Lateral Raise- 3 x AMRAP
    [25 lb DBs]
    14 Reps
    11 Reps
    10 Reps

    One Arm Face Pull- 3 x AMRAP (10 - 12)
    [17.5 lbs]
    14 Reps (RPE 7)
    14 Reps (RPE 8)
    14 Reps (RPE 9)

    Behind The Back Wrist Curl - 2 x AMRAP (10 - 12)
    [155 lbs]
    17 Reps
    13 Reps

    Decline EZ Bar French Press- 2 x AMRAP (10 - 12)
    [EZ Bar + 2x 35 lbs = 85 lbs]
    14 Reps
    11 Reps

    Notes:
    GOTTA REMEMBER: PERFECT FORM, SLOW AND CONTROLLED!


    ----
    Upper A - 21 Sets ~ 105 minutes
    ----
    3x Pull Up
    3x Incline Bench
    3x Row
    3x Dip
    2x Face Pull
    2x Decline French Press
    3x Bicep Curl
    2x Wrist Curl
    ----
    Lower A - 20 Sets ~ 100 minutes
    ----
    3x Squat
    3x Romanian Deadlift
    2x Hip Thrust
    2x Leg Extension
    2x Leg Curl
    2x Hip Abduction
    3x Leg Press Calf Raise
    3x Decline Abdominal
    ----
    Upper B - 19 Sets ~ 95 minutes
    ----
    3x Pull Up
    3x Incline Bench
    3x Chin Up
    3x Lateral Raise
    3x Face Pull
    2x Decline French Press
    2x Wrist Curl
    ----
    Lower B - 20 Sets ~ 100 minutes
    ----
    3x Squat
    3x Romanian Deadlift
    2x Hip Thrust
    2x Leg Extension
    2x Leg Curl
    2x Hip Abduction
    3x Rotary Calf
    3x Leg Raise
    ----
    Upper C - 18 Sets ~ 90 minutes
    ----
    3x Chin Up
    3x Dip
    3x Row
    3x Overhead Press
    3x Rear Delt Raise
    3x Decline French Press
    ----


    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

    Wednesday, June 3, 2020
    171 lbs Dry
    To
    Sunday, October 25, 2020
    ?200? lbs w/max water & glycogen stores


    Last edited by Camarija; 09-23-2020 at 05:03 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
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    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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  2. #302
    ... Raigs's Avatar
    Join Date: Mar 2009
    Location: United States
    Posts: 12,066
    Rep Power: 20485
    Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000)
    Raigs is offline
    Nice work. Jealous your eating Cheerios
    My “training log”
    https://forum.bodybuilding.com/showthread.php?t=178659261

    Here to stay motivated and to motivate others
    Reply With Quote

  3. #303
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 438
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Originally Posted by Raigs View Post
    Nice work. Jealous your eating Cheerios
    Ty ty!

    I figure it's an easy and tasty source of fiber so win, win
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  4. #304
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 438
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Date: Thursday, September 24, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 7 Hours

    Diet: Calorie Surplus

    Dymatize ISO 100 Orange Dreamsickle x2 ~ 220 calories, 50 g protein

    176 g almond cake ~ 663.6 calories, 10.9 g protein, 35.7 g fat, 2.1 g fiber

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    6 oz Red Snapper ~ 217.5 calories, 43.5 g protein, 3 g fat

    Hamburger Bun x1 ~ 128 calories, 4.5 g protein, 1.8 g fat, 0.8 g fiber

    3 oz Kettle Chips ~ 450 calories, 6 g protein, 27 g fat, 6 g fiber

    1 oz Parmesean Cheese ~ 122 calories, 10.9 protein, 8.1 g fat

    7.5 oz Cocoa Cola ~ 90 calories

    Dymatize ISO 100 Orange Dreamsickle x2 ~ 220 calories, 50 g protein

    191 g almond cake ~ 720.157 calories, 11.829 g protein, 38.743 g fat, 2.279 g fiber

    86 g Ham ~ 107.5 calories, 15.357 g protein, 4.607 g fat

    132 g banana ~ 117 calories, 1.44 g protein, 0.44g fat, 3.4 g fiber


    Total : 3,080.757 calories, 204.426 g protein, 121.89 g fat, 14.579 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Rest Day

    Walk On The Beach
    60 Minutes
    Light Intensity Steady State Cardio


    Notes:
    Lots of cake today. So full! Lacking fiber though, but no big deal.

    Tomorrow is Leg Day and I'm going to pump up the intensity.
    This is what I'm thinking:

    Squat (High Bar)
    (135lbsx8)
    (185lbsx6)
    (225lbsx9)
    (245lbsx7)
    (275lbsx5)

    Deadlift (Standard)
    (225lbsx8)
    (275lbsx6)
    (315lbsx7)
    (365lbsx3)
    (375lbsx5)

    Belt Squat
    (185lbsx10)
    (185lbsx10)
    (185lbsx10)

    Reverse Hyper
    (140 lbsx10)
    (140 lbsx10)
    (140 lbsx10)
    (140 lbsx10)
    (140 lbsx10)

    Calf Raise
    3 Sets (~320 lbs total slow with pauses)

    Abs
    3 Sets


    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

    Wednesday, June 3, 2020
    171 lbs Dry
    To
    Sunday, October 25, 2020
    ?200? lbs w/max water & glycogen stores


    Last edited by Camarija; 09-24-2020 at 09:09 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  5. #305
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 438
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Date: Friday, September 25, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8.5 Hours

    Diet: Calorie Surplus

    74 g Cheerios ~ 280 calories, 6 g protein, 4 g fat, 6 g fiber

    62 g Sunflower Kernel ~ 360 calories, 12 g protein, 32 g fat, 6 g fiber

    360 ml Soy Milk ~ 120 calories, 12 g protein, 6 g fat, 1.5 g fiber

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 6.25 calories, 0.625 g fat

    -

    C4 Ultimate ~ 5 calories

    Gatorade x3 ~ 240 calories

    -

    Dymatize ISO 100 Orange Dreamsickle x2 ~ 220 calories, 50 g protein

    225.6 g Almond Cake ~ 847.2 calories, 13.9 g protein, 45.6 g fat, 2.6 g fiber

    -

    411 g Fire Roasted Tomatoes ~ 84.917 calories, 3.397 g protein, 3.397 g fiber

    425 g Garbanzo Beans ~ 359.615 calories, 19.615 g protein, 3.269 g fat, 19.615 g fiber

    0.5 Cup Brown Rice ~ 340 calories, 6 g protein, 3 g fat, 4 g fiber

    -

    239 g Ribeye ~ 647.1 calories, 59.1 g protein, 45 g fat

    -

    Total ~ 3,510.082 calories, 182.012 g protein, 149.494 g fat, 43.112 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Lower Day

    Squat
    [Olympic Bar + Spring Collars + 2x45 lbs = 135 lbs]
    8 Reps - Easy but I need to sit back into the hole further

    [Olympic Bar + Spring Collars + 2x45 lbs + 2x25 lbs = 185 lbs]
    6 Reps - Same as above

    [Olympic Bar + Spring Collars + 4x45 lbs = 225 lbs]
    9 Reps - RPE 6 or 7

    [Olympic Bar + Spring Collars + 4x45 lbs + 2x10 lbs= 245 lbs]
    7 Reps - RPE 7 or 8

    [Olympic Bar + Spring Collars + 4x45 lbs + 2x25 lbs = 275 lbs]
    5 Reps - RPE 7 or 8



    Conventional Deadlift
    [Olympic Bar + Spring Collars + 4x45 lbs = 225 lbs]
    10 reps - Mix of conventional and Romanian to warm up

    [Olympic Bar + Spring Collars + 4x45 lbs + 2x25 lbs = 275 lbs]
    6 Reps - my form felt bad, mid lower back pump

    [Olympic Bar + Spring Collars + 6x45 lbs = 315 lbs]
    6 Reps - bad form eek!



    [Olympic Bar + Spring Collars + 6x45 lbs + 2x25 lbs = 365 lbs]
    3 Reps



    [Olympic Bar + Spring Collars + 6x45 lbs + 2x25 lbs + 2x5 lbs = 375 lbs]
    4 Reps - The belt was doing 90% of the work



    Pit Shark Belt Squat - Last Setting
    [4x45 lbs = 180 lbs]
    10 Reps

    [6x45 lbs = 270 lbs]
    10 Reps

    [6x45 lbs + 4x10 lbs= 310 lbs]
    10 Reps

    Reverse Hyper
    [2x45 lbs = 90 lbs]
    10 Reps

    [2x45 lbs + 2x25 lbs = 140 lbs]
    10 Reps

    [2x45 lbs + 2x25 lbs + 2x10 lbs = 160 lbs]
    10 Reps
    10 Reps
    10 Reps

    Cybex Standing Calf Raise
    [120 lbs]
    20 Reps [ZERO BOUNCE WHATSOEVER]

    [130 lbs]
    14 Reps
    12 Reps

    Decline Ab Crunch
    [Bodyweight]
    20 Reps
    14 Reps
    10 Reps

    Notes:
    GOTTA REMEMBER: PERFECT FORM, SLOW AND CONTROLLED!

    Pretty good workout overall. The belt squat and reverse hyper have my back feeling surprisingly good. I thought my back was going to be trashed today but happy surprise

    For my next leg day, I think I'll do something like this:

    Squat (High Bar)
    [Olympic Bar + Spring Collars + 2x45 lbs = 135 lbs]
    6 Reps
    [Olympic Bar + Spring Collars + 4x45 lbs = 225 lbs]
    4 Reps
    [Olympic Bar + Spring Collars + 4x45 lbs + 2x25 lbs= 275 lbs]
    5 Reps
    5 Reps
    5 Reps
    5 Reps
    5 Reps

    Deadlift (Standard)
    [Olympic Bar + 2x45 lbs = 135 lbs]
    5 Reps
    [Olympic Bar + 2x45 lbs + 2x10 lbs + 2x5 lbs = 165 lbs]
    4 Reps
    [Olympic Bar + 4x45 lbs = 225 lbs]
    3 Reps
    [Olympic Bar + 4x45 lbs + 2x25 lbs = 275 lbs]
    2 Reps
    [Olympic Bar + 6x45 lbs + 2x10 lbs = 335 lbs]
    5 Reps
    5 Reps
    5 Reps

    Belt Squat
    [8x45 lbs = 360 lbs]
    10 Reps
    10 Reps
    10 Reps
    10 Reps

    Reverse Hyper
    [4x45 lbs = 180 lbs]
    10 Reps
    10 Reps
    10 Reps
    10 Reps

    Cybex Standing Calf Raise
    130 lbs x AMRAP
    130 lbs x AMRAP
    130 lbs x AMRAP

    Hanging Leg Raise
    3 Sets x AMRAP SLOW


    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

    Wednesday, June 3, 2020
    171 lbs Dry
    To
    Sunday, October 25, 2020
    ?200? lbs w/max water & glycogen stores


    Last edited by Camarija; 09-25-2020 at 10:00 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  6. #306
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 438
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Date: Saturday, September 26, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 9.5 Hours

    Diet: Calorie Surplus

    74 g Cheerios ~ 280 calories, 6 g protein, 4 g fat, 6 g fiber

    62 g Sunflower Kernel ~ 360 calories, 12 g protein, 32 g fat, 6 g fiber

    360 ml Soy Milk ~ 120 calories, 12 g protein, 6 g fat, 1.5 g fiber

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    C4 Ultimate ~ 5 calories

    Dymatize ISO 100 Orange Dreamsickle x2 ~ 220 calories, 50 g protein

    2 TBSP Olive Oil ~ 240 calories, 28 g fat

    -

    Gatorade x3 ~ 240 calories

    -
    Split into two meals:

    411 g Fire Roasted Tomatoes ~ 84.917 calories, 3.397 g protein, 3.397 g fiber

    439 g Garbanzo Beans ~ 359.836 calories, 21.59 g protein, 1.8 g fat, 25.189 g fiber

    1 Cup Brown Rice ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    -

    Dymatize ISO 100 Orange Dreamsickle x2 ~ 220 calories, 50 g protein

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    -

    Dymatize ISO 100 Chocolate Peanut Butter ~ 120 calories, 25 g protein, 0.5 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    -

    Total ~ 3,314.753 calories, 191.987 g protein, 122.8 g fat, 50.086 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Bench + Pullup Day

    Bench Press (1 second pause)
    [Olympic Bar + 2x45 lbs = 135 lbs]
    10 Reps - Easy but my form is lacking

    [Olympic Bar + Spring Collars + 2x45 lbs + 4x10 lbs = 175 lbs]
    13 Reps - AMRAP - okay but form feels lacking
    8 Reps - starting to figure out the form RPE 7
    7 Reps - Haven't even started pushing with my feet yet. I set my shoulders correctly and now it feels easier, RPE of 6 or 7.
    7 Reps - I picked my feet up, last rep was hard RPE 9
    6 Reps - dropping reps to 6 so I can focus on form, RPE 7 or 8
    6 Reps - weird setup but it worked, RPE 9

    + SUPERSET WITH

    Pronated Grip Pullup
    [Bodyweight]
    6 Reps - RPE 1
    6 Reps - RPE 3
    6 Reps - RPE 4
    6 Reps - RPE 5
    6 Reps - RPE 6
    5 Reps - RPE 6
    5 Reps - RPE 7

    Incline Bench Press
    (Seat Height: 5)

    [Olympic Bar + 2x45 lbs = 135 lbs]
    8 Reps - 8.5 RPE
    8 Reps - 8.5 RPE
    7 Reps - 8 RPE
    7 Reps - 9 RPE
    7 Reps - 9 RPE
    7 Reps - 9 RPE

    + SUPERSET WITH

    Supinated Grip Chin Up
    [Bodyweight]
    6 Reps - RPE 7
    6 Reps - RPE 7
    6 Reps - RPE 7
    6 Reps - RPE 8
    6 Reps - RPE 8
    7 Reps - RPE 9 with perfect form

    Face Pull
    [40 lbs]
    17 Reps (RPE 7)

    One Arm Face Pull
    [25 lbs]
    8 Reps (RPE 8) - tough but feels good with FULL stretch at both ends of the lift
    7 Reps (RPE 9) - at the end of each rep I raised my arm up for lower trap burn
    5 Reps (RPE 9) - need to lower the weight

    [10 lbs]
    12 Reps - VERY SLOW WITH PAUSE
    10 Reps - ^ same
    10 Reps - ^ same

    Notes:
    GOTTA REMEMBER: PERFECT FORM, SLOW AND CONTROLLED!

    I'm trying something new today, honestly I'm just making it up as I go along. Mostly I want to practice bench press because I can't remember the last time I practiced that form. Maybe 5+ years ago really.

    The volume is based on what I would have done today and tomorrow, but obviously changed the exercises from OHP, dips, and db incline to basic bench and bb incline.

    The pullups and chinups match the volume I would have done, just seemed like an easy way to get the volume in.

    Next Bench Press I'll do a setup of 185 x 6 for 5 sets and an extra AMRAP set or something, I dunno what I'm doing hahaha

    Tomorrow I'll do the work I missed out on today, like rows, rear delt work, and arm isolation stuff. It will look something like this:

    Hammer Strength ISO Mid Row Pronated Grip
    (80 lbs per arm)
    6 Sets

    Hammer Strength ISO Mid Row Neutral Grip
    (80 lbs per arm)
    4 Sets

    Decline French Press EZ Bar
    (85 lbs)
    5 Sets

    Preacher Curl EZ Bar
    (65 lbs)
    4 Sets
    +SUPERSET
    Reverse Pec Dec (Pinkies Out)
    (50-60 lbs)
    4 Sets

    Barbell Wrist Curl
    (155 lbs)
    3 Sets

    On Wednesday I'll have a full upper day, it will look something like this:

    Bench Press
    (185 lbs)
    5 Sets
    +SUPERSET
    Pronated Grip Pull Up
    (Bodyweight)
    5 Sets - 7 RPE

    Incline Bench Press
    (135 lbs)
    4 Sets
    +SUPERSET
    Supinated Grip Chin Up
    (Bodyweight)
    4 Sets - 7 RPE

    Hammer Strength ISO Mid Row Pronated Grip
    (80 lbs per arm)
    5 Sets

    Hammer Strength ISO Mid Row Neutral Grip
    (80 lbs per arm)
    4 Sets

    One Arm Face Pull
    (10 lbs)
    4 Sets


    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

    Wednesday, June 3, 2020
    171 lbs Dry
    To
    Sunday, October 25, 2020
    ?200? lbs w/max water & glycogen stores


    Last edited by Camarija; 09-27-2020 at 10:55 AM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  7. #307
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 438
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Date: Sunday, September 27, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 9.25 Hours

    Diet: Calorie Surplus

    74 g Cheerios ~ 280 calories, 6 g protein, 4 g fat, 6 g fiber

    62 g Sunflower Kernel ~ 360 calories, 12 g protein, 32 g fat, 6 g fiber

    360 ml Soy Milk ~ 120 calories, 12 g protein, 6 g fat, 1.5 g fiber

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    C4 Ultimate ~ 5 calories

    Dymatize ISO 100 Orange Dreamsickle x2 ~ 220 calories, 50 g protein

    2 TBSP Olive Oil ~ 240 calories, 28 g fat

    -

    Gatorade x3 ~ 240 calories

    -

    Dymatize ISO 100 Orange Dreamsickle x2 ~ 220 calories, 50 g protein

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    -

    Split into two meals:

    170 g Tomato Paste ~ 180.303 calories, 5.152 g protein, 10.303 g fiber

    439 g Pinto Beans ~ 278.73 calories, 20.905 g protein, 3.484 g fat, 27.873 g fiber

    1 Cup Brown Rice ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    -

    Dymatize ISO 100 Chocolate Peanut Butter ~ 120 calories, 25 g protein, 0.5 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    -

    Total ~ 3,329.033 calories, 193.057 g protein, 124.484 g fat, 59.676 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Rows + Arms Day

    Hammer Strength ISO Mid Row Pronated Grip (1 second pause)
    (Seat Height: #6 -> #9)

    [2x45 lbs + 1x25 lbs= 115 lbs Per Arm]
    12 Reps - playing around with seat height
    12 Reps - One Arm at a time feels better
    10 Reps - Seat Height #9 feels good
    10 Reps - good burn for rear delts
    8 Reps - Super Pumped, probably no more benefit in doing more
    8 Reps - okay cool

    Hammer Strength ISO Mid Row Neutral Grip (1 second pause)
    (Seat Height: #6)

    [2x45 lbs = 90 lbs Per Arm]
    12 Reps
    12 Reps
    12 Reps
    12 Reps

    Hammer Strength ISO High Row (1 second pause)
    (Seat Height: #2 -> #5)

    [1x45 lbs + 1x25 lbs = 70 lbs Per Arm]
    10 Reps
    12 Reps - Seat Height # 5 felt better

    Decline French Press
    (Decline Angle: Notch #2)

    [EZ Bar 80 lbs]
    16 Reps - felt pretty easy
    10 Reps - slower tempo
    9 Reps - 8.5 RPE
    7 Reps - 1 second pause at bottom to stop momentum
    8 Reps

    Preacher Curl EZ Bar
    (Seat Height: Nope)

    [EZ Bar + 2x25 lbs = 65 lbs]
    7 Reps

    [EZ Bar + 4x10 lbs = 55 lbs]
    9 Reps
    9 Reps
    8 Reps

    + SUPERSET WITH

    Reverse Pec Dec (Pinkies Out)
    (Seat Height: Mid - High)

    [100 lbs]
    18 Reps
    14 Reps
    12 Reps
    11 Reps

    Barbell Behind The Back Wrist Curl
    [155 lbs]
    18 Reps
    14 Reps
    10 Reps
    9 Reps

    Notes:
    GOTTA REMEMBER: PERFECT FORM, SLOW AND CONTROLLED!

    Finished in just under 2 hours, felt pretty good. Taking a rest day tomorrow and then Leg Day on Tuesday.

    On Wednesday I'll have a full upper day, it will look something like this:

    Bench Press
    (185 lbs)
    5 Sets
    +SUPERSET
    Pronated Grip Pull Up
    (Bodyweight)
    5 Sets - 7 RPE

    Incline Bench Press
    (135 lbs)
    4 Sets
    +SUPERSET
    Supinated Grip Chin Up
    (Bodyweight)
    4 Sets - 7 RPE

    Hammer Strength ISO Mid Row Pronated Grip
    (115 lbs per arm)
    5 Sets

    Hammer Strength ISO Mid Row Neutral Grip
    (90 lbs per arm)
    4 Sets

    One Arm Face Pull
    (10 lbs)
    4 Sets


    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

    Wednesday, June 3, 2020
    171 lbs Dry
    To
    Sunday, October 25, 2020
    ?200? lbs w/max water & glycogen stores


    Last edited by Camarija; 09-27-2020 at 06:25 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  8. #308
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 438
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Date: Monday, September 28, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8 Hours

    Diet: Calorie Surplus

    148 g Cheerios ~ 560 calories, 12 g protein, 8 g fat, 12 g fiber

    62 g Sunflower Kernel ~ 360 calories, 12 g protein, 32 g fat, 6 g fiber

    360 ml Soy Milk ~ 120 calories, 12 g protein, 6 g fat, 1.5 g fiber

    -

    Cobb Salad ~ 530 calories, 41 g protein, 30 g fat, 8 g fiber

    Extra Chicken ~ 130 calories, 24 g protein, 3 g fat

    Cobb Dressing ~ 80 calories, 2 g protein, 7 g fat

    Baguette ~ 180 calories, 7 g protein, 0.5 g fat, 1 g fiber

    -

    Dymatize ISO 100 Orange Dreamsickle x2 ~ 220 calories, 50 g protein

    3 TBSP Olive Oil ~ 360 calories, 42 g fat

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Oatmeal Raisin Cookie x2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    117 g Banana ~ 104 calories, 1.28 g protein, 0.39 g fat, 3 g fiber

    -

    Corn Tortilla x4 ~ 200 calories, 4 g protein, 2 g fat, 4 g fiber

    -

    Total ~ 3,609 calories, 219.28 g protein, 175.39 g fat, 37.5 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Rest Day

    Notes:
    Taking it easy.

    Driving a lot today.

    I ate more than usual today because I felt that I needed the extra calories for growth and recovery. Hopefully some sweet lean body mass gains over the next couple of weeks before starting up the program.


    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

    Wednesday, June 3, 2020
    171 lbs Dry
    To
    Sunday, October 25, 2020
    ?200? lbs w/max water & glycogen stores


    Last edited by Camarija; 09-28-2020 at 07:55 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  9. #309
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 438
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Date: Tuesday, September 29, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 10 Hours

    Diet: Calorie Surplus

    111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

    93 g Sunflower Kernel ~ 540 calories, 18 g protein, 48 g fat, 9 g fiber

    360 ml Soy Milk ~ 120 calories, 12 g protein, 6 g fat, 1.5 g fiber

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Oatmeal Raisin Cookie x2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

    -

    Dymatize ISO 100 Chocolate Peanut Butter x1 ~ 120 calories, 25 g protein, 0.5 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    C4 Ultimate ~ 5 calories

    -

    Gatorade x3 ~ 240 calories

    -

    Dymatize ISO 100 Chocolate Peanut Butter x1 ~ 120 calories, 25 g protein, 0.5 g fat

    -

    0.5 Cup Brown Rice ~ 340 calories, 6 g protein, 3 g fat, 4 g fiber

    0.5 TBSP Olive Oil ~ 60 calories, 7 g fat

    120 g Corned Beef ~ 336 calories, 13.2 g protein, 31.2 g fat

    -

    0.5 Cup Brown Rice ~ 340 calories, 6 g protein, 3 g fat, 4 g fiber

    0.5 TBSP Olive Oil ~ 60 calories, 7 g fat

    170 g Wild Pink Salmon ~ 180 calories, 36 g protein, 4 g fat

    -

    Dymatize ISO 100 Chocolate Peanut Butter x1 ~ 120 calories, 25 g protein, 0.5 g fat

    128 g Banana ~ 114 calories, 1.4 g protein, 0.42 g fat, 3.3 g fiber

    -

    Total ~ 3,770 calories, 205.6 g protein, 161.62 g fat, 32.8 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Lower Day

    Squat
    [Olympic Bar + Spring Collars + 2x45 lbs = 135 lbs]
    6 Reps

    [Olympic Bar + Spring Collars + 4x45 lbs = 225 lbs]
    4 Reps

    [Olympic Bar + Spring Collars + 4x45 lbs + 2x25 lbs= 275 lbs] (RPE 7/8)
    5 Reps - felt a bit back dominant coming up
    5 Reps - when i hit the tough spot, I slowed down and was able to keep my hips from shooting up, this prevented squat morning
    5 Reps - I can't tell whether or not my form sucks, but the bar goes up easy enough so I guess that's okay
    6 Reps - butt wink, fatigue, the works



    Conventional Deadlift
    [Olympic Bar + 2x45 lbs = 135 lbs]
    5 Reps

    [Olympic Bar + 2x45 lbs + 2x10 lbs + 2x5 lbs = 165 lbs]
    4 Reps

    [Olympic Bar + 4x45 lbs = 225 lbs]
    3 Reps

    [Olympic Bar + 4x45 lbs + 2x25 lbs = 275 lbs]
    2 Reps

    [Olympic Bar + 6x45 lbs = 315 lbs] (RPE 6)
    5 Reps - had to reset weights in-between the set


    5 Reps - i need to buy barbell collars tomorrow


    5 Reps - i have no idea what I'm doing


    Pit Shark Belt Squat - Last Setting
    [6x45 lbs + 2x25 lbs = 320 lbs]
    16 Reps - I figured out how not to cheat, just need to keep my weight forward and don't swing back with the chain.

    [8x45 lbs = 360 lbs]
    11 Reps - the belt bites into my groin area but not too bad. Definitely feel my quads burning.
    10 Reps - that's tough. My quads are dying.
    10 Reps - wow tha0t's hard

    Reverse Hyper
    [2x45 lbs = 90 lbs]
    10 Reps
    10 Reps

    [2x45 lbs + 2x10 lbs = 110 lbs]
    12 Reps

    [2x45 lbs + 2x10 lbs + 2x2.5 lbs = 115 lbs]
    10 Reps
    12 Reps
    12 Reps

    Cybex Standing Calf Raise
    [130 lbs - ZERO BOUNCE WHATSOEVER]
    20 Reps
    15 Reps
    14 Reps

    + Superset

    Hanging Leg Raise
    [Bodyweight - SLOW]
    20 Reps
    15 Reps
    14 Reps

    Notes:
    Taking it light and easy with deadlifts to master the form, because my form felt really lumbar dominant last leg day. This needs to be fixed or injury imminent.

    GOTTA REMEMBER: PERFECT FORM, SLOW AND CONTROLLED!

    My deadlift form still sucks. But because I went pretty light on deadlifts, my lumbar is happy. Or at least my lower back isn't killing me. Something needs to change, because this isn't working for me AT ALL.

    MAYBE I can try Sumo Deadlifts and it won't kill my lower back so much? I dunno, next leg session I'll try the same thing but with Sumo form to see if it feels better.

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

    Wednesday, June 3, 2020
    171 lbs Dry
    To
    Sunday, October 25, 2020
    ?200? lbs w/max water & glycogen stores


    Last edited by Camarija; 09-29-2020 at 07:32 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  10. #310
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 438
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Date: Wednesday, September 30, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8 Hours

    Diet: Calorie Surplus

    111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

    52 g Sunflower Kernel ~ 301.935 calories, 10.065 g protein, 26.839 g fat, 5.032 g fiber

    28 g cashew ~ 158.667 calories, 4.667 g protein, 12.133 g fat, 0.933 g fiber

    360 ml Soy Milk ~ 120 calories, 12 g protein, 6 g fat, 1.5 g fiber

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Oatmeal Raisin Cookie x2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

    -

    Dymatize ISO 100 Chocolate Peanut Butter x1 ~ 120 calories, 25 g protein, 0.5 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    C4 Ultimate ~ 5 calories

    -

    Gatorade x3 ~ 240 calories

    -

    314 g Black Beans ~ 285.74 calories, 18.934 g protein, 0.911 g fat, 21.667 g fiber

    0.5 Cup Brown Rice ~ 340 calories, 6 g protein, 3 g fat, 4 g fiber

    0.5 TBSP Olive Oil ~ 60 calories, 7 g fat

    -

    Dymatize ISO 100 Orange Dreamsickle ~ 110 calories, 25 g protein

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    -

    170 g Wild Pink Salmon ~ 180 calories, 36 g protein, 4 g fat

    0.5 Cup Brown Rice ~ 340 calories, 6 g protein, 3 g fat, 4 g fiber

    0.5 TBSP Olive Oil ~ 60 calories, 7 g fat

    -

    Dymatize ISO 100 Chocolate Peanut Butter ~ 120 calories, 25 g protein, 0.5 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    -

    Total ~ 3,756.342 calories, 206.666 g protein, 149.383 g fat, 48.132 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Upper Day

    Bench Press (1 second pause)
    [Olympic Bar + 2x45 lbs = 135 lbs]
    8 Reps

    [Olympic Bar + Spring Collars + 2x45 lbs + 2x25 lbs = 185 lbs]
    8 Reps
    8 Reps
    7 Reps
    6 Reps
    6 Reps

    + SUPERSET WITH

    Pronated Grip Pullup
    [Bodyweight]
    8 Reps
    8 Reps
    7 Reps
    7 Reps
    6 Reps
    6 Reps

    Incline Bench Press
    (Seat Height: 5)

    [Olympic Bar + 2x45 lbs = 135 lbs]
    8 Reps
    8 Reps
    7 Reps
    7 Reps

    + SUPERSET WITH

    Supinated Grip Chin Up
    [Bodyweight]
    8 Reps
    7 Reps
    7 Reps
    6 Reps

    Hammer Strength ISO Mid Row Pronated Grip (1 second pause)
    (Seat Height: #9)

    [2x45 lbs + 1x25 lbs= 115 lbs Per Arm]
    12 Reps
    11 Reps
    10 Reps
    10 Reps

    Hammer Strength ISO Mid Row Neutral Grip (1 second pause)
    (Seat Height: #5)

    [2x45 lbs = 90 lbs Per Arm]
    12 Reps - middle height of neutral handle is perfect
    12 Reps
    12 Reps

    One Arm Face Pull
    [10 lbs]
    12 Reps - VERY SLOW WITH PAUSE
    12 Reps
    10 Reps
    9 Reps
    9 Reps
    9 Reps

    Notes:
    GOTTA REMEMBER: PERFECT FORM, SLOW AND CONTROLLED!

    The workout lasted 2 hours.

    I think it was a good workout, we'll see if my shoulders and wrists agree tomorrow.

    Next bench session I'll shoot for 195 lbs x 6 or 7 for 4 sets and see how that works out.

    After that I'll try out 205 lbs 5 or 6 for 4 sets

    Finally I'll try out 225 lbs for 2 to 7 reps and see if it works out as a 'test'.

    Also, yeah, warm-ups should be a thing I take more seriously. Woops.

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

    Wednesday, June 3, 2020
    171 lbs Dry
    To
    Sunday, October 25, 2020
    ?200? lbs w/max water & glycogen stores


    Last edited by Camarija; 10-03-2020 at 05:26 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  11. #311
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 438
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Date: Thursday, October 1, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 10 Hours

    Diet: Calorie Surplus

    -

    111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

    480 ml Soy Milk ~ 160 calories, 16 g protein, 9 g fat, 4 g fiber

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    300 g Pistachios (shelled) ~ 900 calories, 30 g protein, 70 g fat, 15 g fiber

    -

    8 oz Red Snapper ~ 290 calories, 58 g protein, 4 g fat

    Salad ~ 400 calories, 9 g protein, 22 g fat, 10 g fiber

    0.5 oz Parmesean Cheese ~ 61 calories, 5.45 protein, 4.05 g fat

    Coca Cola ~ 150 calories

    -

    Chipotle Bacon Burger ~ 740 calories, 40 g protein, 50 g fat

    Extra Beef Patty ~ 210 calories, 20 g protein, 10 g fat

    Fries ~ 330 calories, 10 g fat

    -

    Dymatize ISO 100 Chocolate Peanut Butter x1 ~ 120 calories, 25 g protein, 0.5 g fat

    -

    Total ~ 3,806 calories, 212.45 g protein, 188.05 g fat, 38 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Rest Day

    Walk On The Beach
    60 Minutes
    Light Intensity Steady State Cardio


    Notes:
    Taking it easy on the beach today.
    I feel like I need to increase my calories because more or less it feels like I've plateaued at ~3,100 calories a day. Increasing to ~3,750 calories a day from here on out.

    I'll start the Calgary Barbell 8/9 week powerlifting program in a couple of weeks and I'm looking into programs I want to run starting in 2021. I'm looking at:

    * 16 Week RTS Amanda Allen Power Hypertrophy Template
    * 4 Week Intermediate Bodybuilding Program Template by Ripped Body Eric Helms (5 Day)
    * Custom Program by team 3DMJ
    * 20 Week Renaissance Periodization MALE PHYSIQUE TRAINING TEMPLATE

    Of the above, I'm leaning towards the first two templates. I'll probably run the RTS 16 week power hypertrophy template first to get my main lift numbers up into the solid intermediate range. Then I'll run Eric Helms' 4 week intermediate bodybuilding program template for 16 weeks or so and figure out where I go from there.

    Or you know, maybe just do Fierce 5 5-day which looks a lot better lol. Yeah, I think that's a plan.

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

    Wednesday, June 3, 2020
    171 lbs Dry
    To
    Sunday, October 25, 2020
    ?200? lbs w/max water & glycogen stores


    Last edited by Camarija; 10-02-2020 at 09:01 AM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  12. #312
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 438
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Date: Friday, October 2, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 9.75 Hours

    Diet: Calorie Surplus

    -

    111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

    480 ml Soy Milk ~ 160 calories, 16 g protein, 9 g fat, 4 g fiber

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    Dymatize ISO 100 Chocolate Peanut Butter x1 ~ 120 calories, 25 g protein, 0.5 g fat

    Oatmeal Raisin Cookie x2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    C4 Ultimate ~ 5 calories

    -

    Gatorade x3 ~ 240 calories

    -

    0.5 Cup Brown Rice ~ 340 calories, 6 g protein, 3 g fat, 4 g fiber

    0.5 TBSP Olive Oil ~ 60 calories, 7 g fat

    322 g Black Beans ~ 293.02 calories, 19.416 g protein, 0.934 g fat, 22.219 g fiber

    -

    Dymatize ISO 100 Chocolate Peanut Butter x2 ~ 240 calories, 50 g protein, 1 g fat

    2 TBSP Olive Oil ~ 240 calories, 28 g fat

    -

    0.5 Cup Brown Rice ~ 340 calories, 6 g protein, 3 g fat, 4 g fiber

    0.5 TBSP Olive Oil ~ 60 calories, 7 g fat

    170 g Wild Pink Salmon ~ 180 calories, 36 g protein, 4 g fat

    -

    Dymatize ISO 100 Chocolate Peanut Butter x2 ~ 240 calories, 50 g protein, 1 g fat

    2 TBSP Olive Oil ~ 240 calories, 28 g fat

    108 g Banana ~ 96 calories, 1.18 g protein, 0.36 g fat, 2.8 g fiber

    -

    Total ~ 3,809.02 calories, 247.596 g protein, 129.294 g fat, 48.019 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Lower Day

    Squat
    [Olympic Bar + Spring Collars + 2x45 lbs = 135 lbs]
    6 Reps

    [Olympic Bar + Spring Collars + 4x45 lbs = 225 lbs]
    4 Reps

    [Olympic Bar + Spring Collars + 4x45 lbs + 2x25 lbs + 2x5 lbs = 285 lbs]
    6 Reps - easier than expected, but it still felt heavy
    6 Reps - felt heavy but good
    6 Reps - felt very tough
    6 Reps - high intensity over the top

    Conventional Deadlift
    [Olympic Bar + 2x45 lbs = 135 lbs]
    5 Reps

    [Olympic Bar + 2x45 lbs + 2x10 lbs + 2x5 lbs = 165 lbs]
    4 Reps

    [Olympic Bar + 4x45 lbs = 225 lbs]
    3 Reps

    [Olympic Bar + 4x45 lbs + 2x25 lbs = 275 lbs]
    2 Reps

    [Olympic Bar + 6x45 lbs + 2x10 lbs = 335 lbs] (RPE 6)
    3 Reps - easy


    3 Reps - easy

    3 Reps - easy

    3 Reps - easy

    4 Reps - easy but issues with breathing form, almost fainted warming up for the lift


    Pit Shark Belt Squat - Last Setting
    [4x45 lbs + 2x25 lbs = 230 lbs]
    16 Reps

    [6x45 lbs = 270 lbs]
    16 Reps

    [6x45 lbs + 2x25 lbs = 320 lbs]
    15 Reps

    [8x45 lbs = 360 lbs]
    14 Reps

    Reverse Hyper
    [2x45 lbs = 90 lbs]
    16 Reps

    [2x45 lbs + 2x10 lbs = 110 lbs]
    16 Reps

    [2x45 lbs + 2x25 lbs = 140 lbs]
    14 Reps

    [2x45 lbs + 2x25 lbs 2x10 lbs = 160 lbs]
    14 Reps
    14 Reps

    Cybex Standing Calf Raise
    [140 lbs - ZERO BOUNCE WHATSOEVER]
    19 Reps
    14 Reps
    14 Reps

    + Superset

    Hanging Leg Raise
    [Bodyweight - SLOW]
    20 Reps
    16 Reps
    13 Reps

    Notes:
    Please Deadlift form, don't suck today.

    GOTTA REMEMBER: PERFECT FORM, SLOW AND CONTROLLED!

    Next leg day, Monday, deadlifts will be 355 lbs for reps of 3, probably 3 sets there. Squats will be at 315 lbs for reps of 3, probably 3 sets there as well. This should set me up for Thursday where I will test out some high intensity squat and deadlifting.

    The second leg day of next week will probably be building up to one set of 395 lbs for 3 reps for Deadlifts. Squats would be something like 335 lbs for reps of 3. And I'll use that as my base numbers for the calgary 8 week. Hopefully this will have me prepared for higher intensity lifting.

    Tomorrow my workout will be something like:

    Bench Press (1 second pause)
    [Olympic Bar = 45 lbs]
    x5 Reps
    x5 Reps

    [Olympic Bar + 2x25 lbs + 2x2.5 lbs = 100 lbs]
    x5 Reps

    [Olympic Bar + 2x45 lbs + 2x2.5 lbs = 140 lbs]
    x3 Reps

    [Olympic Bar + 2x45 lbs + 2x25 lbs = 185 lbs]
    x2 Reps

    [Olympic Bar + 2x45 lbs + 2x35 lbs = 205 lbs]
    x6+ Reps - ask for spotter
    x6 Reps
    x6 Reps

    + SUPERSET WITH

    Pronated Grip Pullup
    [Bodyweight]
    x7 Reps
    x7 Reps
    x7 Reps
    x6 Reps
    x6 Reps
    x6 Reps

    Incline Bench Press
    (Seat Height: 5)

    [Olympic Bar = 45 lbs]
    x5 Reps
    x5 Reps

    [Olympic Bar + 2x10 lbs + 2x5 lbs = 75 lbs]
    x5 Reps

    [Olympic Bar + 2x25 lbs + 2x5 lbs = 105 lbs]
    x3 Reps

    [Olympic Bar + 2x45 lbs = 135 lbs]
    x2 Reps

    [Olympic Bar + 2x45 lbs + 2x5lbs + 2x2.5 lbs = 150 lbs]
    x5+ Reps - ask for spotter
    x5 Reps
    x5 Reps

    + SUPERSET WITH

    Supinated Grip Chin Up
    [Bodyweight]
    x7 Reps
    x7 Reps
    x7 Reps
    x6 Reps
    x6 Reps
    x6 Reps

    Hammer Strength ISO Mid Row Pronated Grip (1 second pause)
    (Seat Height: #9)

    [2x45 lbs = 90 lbs Per Arm]
    x24 Reps

    [2x45 lbs + 1x25 lbs= 115 lbs Per Arm]
    x12 Reps
    x11 Reps
    x10 Reps

    Hammer Strength ISO Mid Row Neutral Grip (1 second pause)
    (Seat Height: #5)

    [2x45 lbs = 90 lbs Per Arm]
    x12 Reps - middle height of neutral handle is perfect
    x12 Reps
    x12 Reps

    One Arm Face Pull
    [10 lbs]
    x12 Reps - VERY SLOW WITH PAUSE
    x12 Reps
    x10 Reps
    x9 Reps
    x9 Reps
    x9 Reps


    This workout lasted
    2 HOURS AND 45 MINUTES

    N E V E R

    A G A I N
    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

    Wednesday, June 3, 2020
    171 lbs Dry
    To
    Sunday, October 25, 2020
    ?200? lbs w/max water & glycogen stores


    Last edited by Camarija; 10-03-2020 at 11:36 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  13. #313
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 438
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Date: Saturday, October 3, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 10 Hours

    Diet: Calorie Surplus

    -

    300 g Pistachios (shelled) ~ 900 calories, 30 g protein, 70 g fat, 15 g fiber

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

    480 ml Soy Milk ~ 160 calories, 16 g protein, 9 g fat, 4 g fiber

    -

    C4 Ultimate ~ 5 calories

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    -

    Gatorade x3 ~ 240 calories

    -

    190 g Smiked Wild Kippers ~ 380 calories, 38 g protein, 27.636 g fat

    101 g Banana ~ 90 calories, 1.1 g protein, 0.33 g fat, 2.6 g fiber

    -

    240 g Black Beans ~ 218.4 calories, 14.472 g protein, 0.696 g fat, 16.561 g fiber

    1 Cup Brown Rice ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber

    1 TBSP Olive Oil ~ 120 calories, 1 g fat

    1 Cup Vegetable Broth ~ 10 calories

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    -

    Total ~ 3,818.4 calories, 195.572 g protein, 151.162 g fat, 55.161 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Upper Day

    Bench Press (1 second pause)
    [Olympic Bar = 45 lbs]
    5 Reps
    5 Reps

    [Olympic Bar + 2x25 lbs + 2x2.5 lbs = 100 lbs]
    5 Reps

    [Olympic Bar + 2x45 lbs + 2x2.5 lbs = 140 lbs]
    3 Reps

    [Olympic Bar + 2x45 lbs + 2x25 lbs = 185 lbs]
    2 Reps

    [Olympic Bar + 2x45 lbs + 2x35 lbs = 205 lbs]
    8 Reps - ask for spotter - got them all clean, no assistance needed
    6 Reps - almost failure, lost shoulder position and lifted feet
    5 Reps - had to use foot drive for last rep to push it through

    + SUPERSET WITH

    Pronated Grip Pullup
    [Bodyweight]
    10 Reps
    8 Reps
    8 Reps
    7 Reps
    7 Reps
    7 Reps

    Incline Bench Press
    (Seat Height: 5)

    [Olympic Bar = 45 lbs]
    5 Reps
    5 Reps

    [Olympic Bar + 2x10 lbs + 2x5 lbs = 75 lbs]
    5 Reps

    [Olympic Bar + 2x25 lbs + 2x5 lbs = 105 lbs]
    3 Reps

    [Olympic Bar + 2x45 lbs = 135 lbs]
    2 Reps

    [Olympic Bar + 2x45 lbs + 2x5lbs + 2x2.5 lbs = 150 lbs]
    8 Reps - ask for spotter - all clean reps, no assistance needed
    6 Reps - easy
    6 Reps - easy

    + SUPERSET WITH

    Supinated Grip Chin Up
    [Bodyweight]
    8 Reps
    8 Reps
    7 Reps
    7 Reps
    7 Reps
    7 Reps

    Hammer Strength ISO Mid Row Pronated Grip (1 second pause)
    (Seat Height: #9)

    [2x45 lbs = 90 lbs Per Arm]
    15 Reps - both arms together warm up

    [2x45 lbs + 1x25 lbs= 115 lbs Per Arm]
    11 Reps - one arm at a time AMRAP per side, maybe 8 or 9 RPE
    10 Reps - feels good with squeeze at the end
    10 Reps - felt good

    Hammer Strength ISO Mid Row Neutral Grip (1 second pause)
    (Seat Height: #5)

    [2x45 lbs = 90 lbs Per Arm]
    10 Reps - middle height of neutral handle is perfect
    11 Reps - pretty easy but it feels good
    12 Reps - great!

    One Arm Face Pull
    [10 lbs]
    14 Reps - VERY SLOW WITH PAUSE
    12 Reps
    12 Reps - feels amazing
    10 Reps - feels great
    9 Reps - stopping here because I probably don't need any more, even though it feels great

    Walk Around Golf Course
    46 Minutes
    Light Intensity Steady State Cardio


    Notes:
    GOTTA REMEMBER: PERFECT FORM, SLOW AND CONTROLLED!

    Rest day tomorrow and then a light leg day on Monday

    Squats will be 315 lbs 3 sets of 3 reps
    2x5 75 lbs (10 5)
    1x5 135 lbs (45)
    1x3 185 lbs (45 25)
    1x2 275 lbs (2x45 25)
    3x3 315 lbs (3x45)

    Deadlifts will be 375 lbs 1 sets of 3 reps
    2x5 155 lbs (45 10)
    1x3 225 lbs (2x45)
    1x2 315 lbs (3x45)
    1x3 375 lbs (3x45 25 5)

    Thursday leg day will be intense.

    Squats will be 335 lbs 1 set for 3 reps
    1x5 45 lbs (Bar)
    1x5 140 lbs (45 2.5)
    1x5 210 lbs (45 35 2.5)
    1x3 245 lbs (2x45 10)
    1x1 280 lbs (2x45 25 2.5)
    1x1 315 lbs (3x45)
    1x3 335 lbs (3x45 10)

    Deadlifts will be 395 lbs 1 set for 3 reps
    1x5 45 lbs (Bar)
    1x5 165 lbs (45 10 5)
    1x5 250 lbs (2x45 10 2.5)
    1x3 290 lbs (2x45 25 5 2.5)
    1x1 335 lbs (3x45 10)
    1x1 375 lbs (3x45 25 5)
    1x3 395 lbs (3x45 35 5)

    On Tuesday and Friday I'll hit bench, light on Tuesday and intense on Friday.

    Tuesday Bench will be 225 lbs for 3 sets of 4
    2x5 45 lbs (Bar)
    1x5 115 lbs (35)
    1x3 155 lbs (45 10)
    1x2 205 lbs (45 35)
    3x4 225 lbs (2x45)

    Thursday Bench will be 235 lbs for 1 set of 5+
    2x5 45 lbs (Bar)
    1x5 115 lbs (35)
    1x3 155 lbs (45 10)
    1x2 215 lbs (45 35 5)
    1x5+ 235 lbs (2x45 5)


    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

    Wednesday, June 3, 2020
    171 lbs Dry
    To
    Sunday, October 25, 2020
    ?200? lbs w/max water & glycogen stores


    Last edited by Camarija; 10-04-2020 at 01:15 AM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  14. #314
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 438
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Date: Sunday, October 4, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8 Hours

    Diet: Calorie Surplus

    -

    111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

    480 ml Soy Milk ~ 160 calories, 16 g protein, 9 g fat, 4 g fiber

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    240 g Pistachios (shelled) ~ 720 calories, 24 g protein, 56 g fat, 12 g fiber

    -

    Dymatize ISO 100 Orange Dreamsickle x1.5 ~ 165 calories, 37.5 g protein

    2 TBSP Olive Oil ~ 240 calories, 28 g fat

    -

    Dymatize ISO 100 Orange Dreamsickle x1.5 ~ 165 calories, 37.5 g protein

    2 TBSP Olive Oil ~ 240 calories, 28 g fat

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

    Gatorade x3 ~ 240 calories

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

    -

    1 Cup Brown Rice ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    283 g Diced Tomatoes & Green Peppers ~ 56.6 calories, 2.264 g fiber

    160 g Beans ~ 145.6 calories, 9.648 g protein, 0.464 g fat, 11.041 g fiber

    -

    Total ~ 3,597.2 calories, 195.648 g protein, 149.964 g fat, 46.305 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Rest Day

    Notes:
    Taking it easy today.


    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

    Wednesday, June 3, 2020
    171 lbs Dry
    To
    Sunday, October 25, 2020
    ?200? lbs w/max water & glycogen stores


    Last edited by Camarija; 10-04-2020 at 07:19 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  15. #315
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 438
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Date: Monday, October 5, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 11 Hours

    Diet: Calorie Surplus

    -

    111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

    480 ml Soy Milk ~ 160 calories, 16 g protein, 9 g fat, 4 g fiber

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    240 g Pistachios (shelled) ~ 720 calories, 24 g protein, 56 g fat, 12 g fiber

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    C4 Ultimate ~ 5 calories

    -

    Gatorade x3 ~ 240 calories

    -

    0.5 Cup Brown Rice ~ 340 calories, 6 g protein, 3 g fat, 4 g fiber

    0.5 TBSP Olive Oil ~ 60 calories, 7 g fat

    4x Eggs ~ 240 calories, 24 g protein, 16 g fat

    -

    Dymatize ISO 100 Orange Dreamsickle x2 ~ 220 calories, 50 g protein

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    -

    0.5 Cup Brown Rice ~ 340 calories, 6 g protein, 3 g fat, 4 g fiber

    0.5 TBSP Olive Oil ~ 60 calories, 7 g fat

    170 g Wild Pink Salmon ~ 180 calories, 36 g protein, 4 g fat

    -

    Dymatize ISO 100 Orange Dreamsickle x2 ~ 220 calories, 50 g protein

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    -

    Total ~ 3,700 calories, 246 g protein, 155.5 g fat, 33 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Lower Day

    Squat
    [Olympic Bar + Spring Collars + 2x45 lbs = 135 lbs]
    5 Reps
    5 Reps

    [Olympic Bar + Spring Collars + 2x45 lbs + 2x25 lbs = 185 lbs]
    3 Reps

    [Olympic Bar + Spring Collars + 4x45 lbs + 2x25 lbs = 275 lbs]
    2 Reps

    [Olympic Bar + Spring Collars + 6x45 lbs = 315 lbs]
    1 Reps - RPE 9 - messed up form heck. I think I bent forward at the bottom


    3 Reps - This was the first high intensity set of Squats I've done in years. I forgot how to push it.


    3 Reps - intense


    [Olympic Bar + Spring Collars + 4x45 lbs + 2x25 lbs = 275 lbs]
    3 Reps - still felt intense

    [Olympic Bar + Spring Collars + 4x45 lbs = 225 lbs]
    5 Reps - my adductors feel strained. Oof.

    [Olympic Bar + Spring Collars + 2x45 lbs + 2x25 lbs = 185 lbs]
    10 Reps

    Conventional Deadlift
    [Olympic Bar + 2x45 lbs + 2x10 lbs = 155 lbs]
    5 Reps
    5 Reps

    [Olympic Bar + 4x45 lbs = 225 lbs]
    3 Reps

    [Olympic Bar + 6x45 lbs = 315 lbs]
    2 Reps


    [Olympic Bar + 6x45 lbs + 2x25 lbs = 365 lbs]
    1 Rep - felt heavy, I need to mentally prepare to attack the bar next set

    [Olympic Bar + 6x45 lbs + 2x25 lbs + 2x5 lbs = 375 lbs]
    3 Reps - RPE 8


    Reverse Hyper
    [4x35 lbs = 140 lbs]
    20 Reps
    16 Reps

    [2x45 lbs + 2x35 lbs = 160 lbs]
    15 Reps
    15 Reps

    [2x45 lbs + 4x35 lbs = 230 lbs]
    12 Reps
    12 Reps

    + Superset

    Hanging Leg Raise
    [Bodyweight - SLOW]
    22 Reps
    16 Reps
    13 Reps

    Notes:
    Light Day Today

    GOTTA REMEMBER: PERFECT FORM, SLOW AND CONTROLLED!

    Add in Hip Adductor Machine light warmups at start of leg day, and heavy Hip Adductor Machine at end of leg day.

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

    Wednesday, June 3, 2020
    171 lbs Dry
    To
    Sunday, October 25, 2020
    ?200? lbs w/max water & glycogen stores

    Last edited by Camarija; 10-05-2020 at 05:52 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  16. #316
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 438
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Date: Tuesday, October 6, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 7.75 Hours

    Diet: Calorie Surplus

    -

    111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

    480 ml Soy Milk ~ 160 calories, 16 g protein, 9 g fat, 4 g fiber

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    240 g Pistachios (shelled) ~ 720 calories, 24 g protein, 56 g fat, 12 g fiber

    -

    C4 Ultimate ~ 5 calories

    -

    Dymatize ISO 100 Orange Dreamsickle x2 ~ 220 calories, 50 g protein

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    -

    Gatorade x3 ~ 240 calories

    -

    0.5 Cup Brown Rice ~ 340 calories, 6 g protein, 3 g fat, 4 g fiber

    0.5 TBSP Olive Oil ~ 60 calories, 0.5 g fat

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

    -

    3x Eggs ~ 180 calories, 18 g protein, 12 g fat

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

    -

    0.5 Cup Brown Rice ~ 340 calories, 6 g protein, 3 g fat, 4 g fiber

    0.5 TBSP Olive Oil ~ 60 calories, 0.5 g fat

    252 g Black Beans ~ 229.32 calories, 15.195 g protein, 0.731 g fat, 17.388 g fiber

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

    Oatmeal Raisin Cookie x2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

    -

    Oatmeal Raisin Cookie x2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

    -

    Total ~ 3,909.32 calories, 227.195 g protein, 135.231 g fat, 54.388 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Upper Day

    Bench Press (1 second pause)
    [Olympic Bar = 45 lbs]
    5 Reps
    5 Reps

    [Olympic Bar + 2x35 lbs = 115 lbs]
    5 Reps

    [Olympic Bar + 2x45 lbs + 2x10 lbs = 155 lbs]
    3 Reps

    [Olympic Bar + 2x45 lbs + 2x35 lbs = 205 lbs]
    2 Reps

    [Olympic Bar + 4x45 lbs = 225 lbs]
    5 Reps

    [Olympic Bar + 4x45 lbs + 2x2.5 lbs = 230 lbs]
    3 Reps
    3 Reps

    + SUPERSET WITH

    Pronated Grip Pullup
    [Bodyweight]
    10 Reps
    8 Reps
    8 Reps
    7 Reps
    7 Reps
    7 Reps

    Incline Bench Press
    (Seat Height: 5)

    [Olympic Bar = 45 lbs]
    5 Reps
    5 Reps - pain in right shoulder

    Incline DB Close Grip
    (Seat Height: 3)

    [2x40 lb DBs]
    10 Reps

    [2x55 lb DBs]
    7 Reps
    10 Reps
    9 Reps
    7 Reps


    + SUPERSET WITH

    Supinated Grip Chin Up
    [Bodyweight]
    10 Reps
    8 Reps
    7 Reps
    6 Reps
    8 Reps

    Hammer Strength ISO Mid Row Pronated Grip (1 second pause)
    (Seat Height: #9)

    [2x45 lbs = 90 lbs Per Arm]
    20 Reps - warm up

    [2x45 lbs + 1x25 lbs= 115 lbs Per Arm]
    12 Reps
    10 Reps
    9 Reps

    Hammer Strength ISO Mid Row Neutral Grip (1 second pause)
    (Seat Height: #5)

    [2x45 lbs = 90 lbs Per Arm]
    12 Reps - middle height of neutral handle is perfect
    12 Reps
    12 Reps

    One Arm Face Pull
    [10 lbs]
    14 Reps - VERY SLOW WITH PAUSE
    10 Reps
    10 Reps
    10 Reps

    Notes:
    GOTTA REMEMBER: PERFECT FORM, SLOW AND CONTROLLED!


    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

    Wednesday, June 3, 2020
    171 lbs Dry
    To
    Sunday, October 25, 2020
    ?200? lbs w/max water & glycogen stores


    Last edited by Camarija; 10-07-2020 at 12:04 AM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  17. #317
    ... Raigs's Avatar
    Join Date: Mar 2009
    Location: United States
    Posts: 12,066
    Rep Power: 20485
    Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000)
    Raigs is offline
    Huge pulling session very nice work!!!

    Jealous you are eating Cheerios!!
    My “training log”
    https://forum.bodybuilding.com/showthread.php?t=178659261

    Here to stay motivated and to motivate others
    Reply With Quote

  18. #318
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 438
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Originally Posted by Raigs View Post
    Huge pulling session very nice work!!!

    Jealous you are eating Cheerios!!
    I can share if you want some haha
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  19. #319
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 438
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Date: Wednesday, October 7, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 7 Hours

    Diet: Calorie Surplus

    -

    111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

    480 g Milk ~ 160 calories, 26 g protein

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

    198 g red seedless grapes ~ 175 calories, 1.8 g protein, 1.8 g fiber

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

    -

    240 g Pistachios (shelled) ~ 720 calories, 24 g protein, 56 g fat, 12 g fiber

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

    -
    SPLIT INTO TWO MEALS:


    1 Cup Brown Rice ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    411 g Fire Roasted Tomatoes ~ 84.917 calories, 3.397 g protein, 3.397 g fiber

    425 g Black Beans ~ 359.615 calories, 22.885 g protein, 16.346 g fiber

    4x Eggs ~ 240 calories, 24 g protein, 16 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    -

    Total ~ 3,544.532 calories, 223.082 g protein, 114.5 g fat, 50.543 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Rest Day

    Notes:
    Taking it easy today.


    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

    Wednesday, June 3, 2020
    171 lbs Dry
    To
    Sunday, October 25, 2020
    ?200? lbs w/max water & glycogen stores


    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  20. #320
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 438
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Date: Thursday, October 8, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8 Hours

    Diet: Calorie Surplus

    -

    111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

    480 g Milk ~ 160 calories, 26 g protein

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    240 g Pistachios (shelled) ~ 720 calories, 24 g protein, 56 g fat, 12 g fiber

    -

    Dymatize ISO 100 Orange Dreamsickle x2 ~ 220 calories, 50 g protein

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    -

    C4 Ultimate - 5 calories

    Gatorade x3 ~ 240 calories

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

    -
    SPLIT INTO TWO MEALS:


    1 Cup Brown Rice ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    425 g Black Beans ~ 359.615 calories, 22.885 g protein, 16.346 g fiber

    4x Eggs ~ 240 calories, 24 g protein, 16 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    -

    Oatmeal Raisin Cookie x2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

    -

    Total ~ 3,819.615 calories, 196.885 g protein, 142.5 g fat, 47.346 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Lower Day

    Hip Adduction + Hip Abduction Superset Warm Up
    [45, 85 lbs]
    12 Reps
    12 Reps

    Squat
    [Olympic Bar = 45 lbs]
    5 Reps

    [Olympic Bar + Spring Collars + 2x45 lbs + 2.5 lbs = 140 lbs]
    5 Reps

    [Olympic Bar + Spring Collars + 2x45 lbs + 2x35 lbs + 2.5 lbs = 210 lbs]
    5 Reps

    [Olympic Bar + Spring Collars + 4x45 lbs + 2x10 lbs = 245 lbs]
    3 Reps

    [Olympic Bar + Spring Collars + 4x45 lbs + 2x25 lbs + 2x2.5 lbs= 280 lbs]
    1 Reps

    [Olympic Bar + Spring Collars + 6x45 lbs = 315 lbs]
    1 Reps - felt easy enough surprisingly

    [Olympic Bar + Spring Collars + 4x45 lbs + 4x10 lbs = 265 lbs]
    11 Reps - this is a PR with an estimated 1 RM of 362 lbs. I could have grinded out another 2 but I'll leave it there.

    [Olympic Bar + Spring Collars + 4x45 lbs + 2x10 lbs = 245 lbs]
    8 Reps - cool down volume back off set

    [Olympic Bar + Spring Collars + 4x45 lbs = 225 lbs]
    8 Reps - back off set for extra volume

    Booty Builder Hip Thrust
    [52 lbs]
    5 Reps

    [172 lbs]
    5 Reps

    45 Degree Back Extension
    [Bodyweight]
    15 Reps
    15 Reps

    [25 lbs]
    15 Reps
    13 Reps
    11 Reps

    Reverse Hyper
    [2x25 lbs = 50 lbs]
    20 Reps

    [2x25 lbs + 2x10 lbs = 70 lbs]
    15 Reps

    [2x25 lbs + 4x10 lbs = 90 lbs]
    15 Reps
    20 Reps
    18 Reps


    + Superset

    Hanging Leg Raise
    [Bodyweight - SLOW]
    22 Reps
    16 Reps
    13 Reps

    Walk Around Golf Course
    51 Minutes
    Light Intensity Steady State Cardio


    Notes:
    GOTTA REMEMBER: PERFECT FORM, SLOW AND CONTROLLED!
    did a ton of cossack squats for warmup and my adductor pain during squats was effectively reduced

    Therefore... Cossack Squats Warm Ups 4 Eva!

    Also the booty builder machine was a total let down. It was comfortable, but it was literally impossible to get into position. I'll give it another shot later down the line because it may just be that I didn't have it set up correctly. Honestly, 45 hypers felt better anyway.
    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

    Wednesday, June 3, 2020
    171 lbs Dry
    To
    Sunday, October 25, 2020
    ?200? lbs w/max water & glycogen stores

    Last edited by Camarija; 10-08-2020 at 10:32 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  21. #321
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 438
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Date: Friday, October 9, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8.5 Hours

    Diet: Calorie Surplus

    -

    111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

    480 g Milk ~ 160 calories, 26 g protein

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    240 g Pistachios (shelled) ~ 720 calories, 24 g protein, 56 g fat, 12 g fiber

    -

    C4 Ultimate ~ 5 calories

    -

    Dymatize ISO 100 Orange Dreamsickle x2 ~ 220 calories, 50 g protein

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    -

    Gatorade x3 ~ 240 calories

    -

    0.5 Cup Brown Rice ~ 340 calories, 6 g protein, 3 g fat, 4 g fiber

    0.5 TBSP Olive Oil ~ 60 calories, 7 g fat

    268 g Black Beans ~ 226.769 calories, 14.431 g protein, 10.308 g fiber

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

    -

    0.5 Cup Brown Rice ~ 340 calories, 6 g protein, 3 g fat, 4 g fiber

    0.5 TBSP Olive Oil ~ 60 calories, 7 g fat

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

    -


    Total ~ 3,266.769 calories, 210.431 g protein, 98.5 g fat, 39.308 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Upper Day

    Bench Press (1 second pause)
    [Olympic Bar = 45 lbs]
    5 Reps
    5 Reps

    [Olympic Bar + 2x25 lbs + 2x2.5 lbs = 100 lbs]
    5 Reps

    [Olympic Bar + 2x45 lbs + 2x2.5 lbs = 140 lbs]
    3 Reps

    [Olympic Bar + 2x45 lbs + 2x25 lbs = 185 lbs]
    2 Reps

    [Olympic Bar + 2x45 lbs + 2x35 lbs = 205 lbs]
    5 Reps - so far it's easy! Woohoo!
    5 Reps - easy
    5 Reps - no problem
    5 Reps
    5 Reps

    + SUPERSET WITH

    Pronated Grip Pullup
    [Bodyweight]
    5 Reps
    5 Reps
    5 Reps
    5 Reps
    5 Reps
    5 Reps - still easy
    5 Reps - easy
    5 Reps
    5 Reps
    5 Reps

    Incline DB Close Grip
    (Seat Height: 3)

    [2x20 lb DBs = 40 lbs]
    8 Reps
    6 Reps

    [2x25 lb DBs = 50 lbs]
    5 Reps

    [2x35 lb DBs = 70 lbs]
    3 Reps

    [2x45 lb DBs = 90 lbs]
    2 Reps

    [2x50 lb DBs = 100 lbs]
    10 Reps - no shoulder pain
    10 Reps - all day
    10 Reps - feeling the burn
    10 Reps - nice burn
    9 Reps - failure on 10

    + SUPERSET WITH

    Supinated Grip Chin Up
    [Bodyweight]
    5 Reps
    5 Reps
    5 Reps
    5 Reps
    5 Reps
    5 Reps
    5 Reps - all day hyuh
    5 Reps - energy reserves keep burning up
    5 Reps
    5 Reps

    Hammer Strength ISO Mid Row Pronated Grip (1 second pause)
    (Seat Height: #9)

    [2x45 lbs = 90 lbs Per Arm]
    18 Reps
    17 Reps
    16 Reps
    15 Reps
    14 Reps


    Hammer Strength ISO Mid Row Neutral Grip (1 second pause)
    (Seat Height: #5)

    [2x45 lbs = 90 lbs Per Arm]
    13 Reps - middle height of neutral handle is perfect
    12 Reps
    11 Reps
    10 Reps

    One Arm Face Pull
    [10 lbs]
    10 Reps - VERY SLOW WITH PAUSE
    10 Reps - feels good
    10 Reps
    10 Reps
    10 Reps

    Notes:
    GOTTA REMEMBER: PERFECT FORM, SLOW AND CONTROLLED!

    Not going to lie, this was a high sweat workout. I don't feel exhausted after it all though, it was just a ton of volume. Felt like Death By A Thousand Papercuts Submaximal Sets.

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

    Wednesday, June 3, 2020
    171 lbs Dry
    To
    Sunday, October 25, 2020
    ?200? lbs w/max water & glycogen stores


    Last edited by Camarija; 10-09-2020 at 04:53 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  22. #322
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 438
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Date: Saturday, October 10, 2020

    Age: 32

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 7 Hours

    Diet: Calorie Surplus

    -

    Ghirardelli Triple Fudge Brownie [1/4 of the box] ~ 542.5 calories, 4.25 g protein, 42.5 g fat, 1 g fiber

    Ghirardelli Triple Fudge Brownie [1/4 of the box] ~ 542.5 calories, 4.25 g protein, 42.5 g fat, 1 g fiber

    Dymatize ISO 100 Orange Dreamsickle x2 ~ 220 calories, 50 g protein

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -


    8 oz Red Snapper ~ 290 calories, 58 g protein, 4 g fat

    Salad ~ 400 calories, 9 g protein, 22 g fat, 10 g fiber

    0.5 oz Parmesean Cheese ~ 61 calories, 5.45 protein, 4.05 g fat

    Coca Cola ~ 150 calories

    -

    Chipotle Bacon Burger ~ 740 calories, 40 g protein, 50 g fat

    Extra Beef Patty ~ 210 calories, 20 g protein, 10 g fat

    Fries ~ 330 calories, 10 g fat

    -

    Dymatize ISO 100 Orange Dreamsickle x2 ~ 220 calories, 50 g protein

    -

    Total ~ 3,731 calories, 240.95 g protein, 165.55 g fat, 12 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Rest Day

    Walk On The Beach
    65 Minutes
    Light Intensity Steady State Cardio


    Notes:
    Beach Day


    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

    Wednesday, June 3, 2020
    171 lbs Dry
    To
    Sunday, October 25, 2020
    ?200? lbs w/max water & glycogen stores


    Last edited by Camarija; 10-10-2020 at 06:15 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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  23. #323
    ... Raigs's Avatar
    Join Date: Mar 2009
    Location: United States
    Posts: 12,066
    Rep Power: 20485
    Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000)
    Raigs is offline
    What a damn good day of brownies and burgers.
    My “training log”
    https://forum.bodybuilding.com/showthread.php?t=178659261

    Here to stay motivated and to motivate others
    Reply With Quote

  24. #324
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 438
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Originally Posted by Raigs View Post
    What a damn good day of brownies and burgers.
    the best of days!

    ...

    (Also my birthday)
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  25. #325
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 438
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Date: Sunday, October 11, 2020

    Age: 32

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 9 Hours

    Diet: Calorie Surplus

    -

    Ghirardelli Triple Fudge Brownie [1/4 of the box] ~ 542.5 calories, 4.25 g protein, 42.5 g fat, 1 g fiber

    Dymatize ISO 100 Orange Dreamsickle x2 ~ 220 calories, 50 g protein

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    Ghirardelli Triple Fudge Brownie [1/4 of the box] ~ 542.5 calories, 4.25 g protein, 42.5 g fat, 1 g fiber

    Dymatize ISO 100 Orange Dreamsickle x2 ~ 220 calories, 50 g protein

    -

    111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

    480 g Milk ~ 160 calories, 26 g protein

    -

    Dymatize ISO 100 Gourmet Chocolate ~ 120 calories, 25 g protein, 0.5 g fat

    -

    Dymatize ISO 100 Gourmet Chocolate ~ 120 calories, 25 g protein, 0.5 g fat

    -

    240 g Pistachios (shelled) ~ 720 calories, 24 g protein, 56 g fat, 12 g fiber

    -

    2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

    -


    Total ~ 3,125 calories, 217.5 g protein, 150.5 g fat, 30 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Rest Day

    Notes:
    Rest Day


    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

    Wednesday, June 3, 2020
    171 lbs Dry
    To
    Sunday, October 25, 2020
    ?200? lbs w/max water & glycogen stores


    Last edited by Camarija; 10-11-2020 at 04:09 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  26. #326
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 438
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now
    Review: 265 Completed Days

    Days Passed Since Last Review: 131 Days

    Total Calories In 131 Days: 448,674.986 Calories
    Total Protein In 131 Days: 26,310.07 Grams
    Total Fat In 131 Days: 17,482.645 Grams

    Total Fiber In 131 Days: 5,785.898 Grams
    Total Sleep In 131 Days: 1,071.25 Hours
    Total Weight Gained In 131 Days: 20 lbs

    Average Daily Calories: 3,425 Calories
    Average Daily Protein: 200.84 Grams
    Average Daily Fat: 133.455 Grams
    Average Daily Fiber: 44.167 Grams
    Average Nightly Sleep: 8.177 Hours
    Average Weekly Weight Gained: 1.069 lbs

    Estimated Daily Caloric Maintenance: 2,890.649 Calories
    Estimated Lean Body Mass: 164.26 lbs
    Estimated Daily Protein Maintenance: 164.26 Grams
    Estimated Daily Fat Maintenance: 76.4 Grams

    Target Daily Calories For 0.5 lbs Gain Per Week: 3,140.649 Calories
    Target Daily Protein: 191 Grams
    Target Daily Fat: 76.4 Grams
    Target Daily Fiber: 38 Grams


    

Date: Monday, October 12, 2020

    Age: 32

    Height: 6 foot 3 inches

    Day 266 Morning Weight: 191 Pounds

    Day 266 Body Fat %: ~ 14 %

    Day 266 Pictures:
    Unflexed Front

    Unflexed Side

    Flexed Front

    Flexed Side


    Notes:
    
Overall it’s been more or less perfect training for the last 131 days.

    

My sleep was consistently good with only a few off days, and I made up for those off days with extra long sleep and napping immediately afterwards.

    

My nutrition was pretty much always on point.



    I didn’t miss any workouts and the volume, frequency, and intensity was always consistent.



    I gained over 1 lb a week for almost 19 weeks and somehow I don’t look like a fat mess, so I’m considering this a successful aggressive bulk.



    I wish I could have hit that 200 lb mark, but I’m not in a terrible rush. I know I can make it there by the end of the year now.

    

I’ll continue bulking going forward, but my program will temporarily change from bodybuilding focus to power building focus. I’ll be running the Calgary Barbell 8 week program to increase my main lifts. Hopefully this will establish an intermediate strength foundation that will help me accelerate lean muscle growth in 2021.
    Last edited by Camarija; 10-12-2020 at 09:08 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
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  27. #327
    ... Raigs's Avatar
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    Nice work on the bulk and not turning into a fatty! Still have great definition with not even flexing. Great job. That’s a long bulk though! Better then a long cut I guess lol.
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  28. #328
    Rows Could've Saved Jack Camarija's Avatar
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    Originally Posted by Raigs View Post
    Nice work on the bulk and not turning into a fatty! Still have great definition with not even flexing. Great job. That’s a long bulk though! Better then a long cut I guess lol.
    Thank you!

    Yeah I'm really happy with the results but I'm dreading the inevitable cut to come some time in 2021


    Your posts helped motivate me on some days when I was considering taking it lazy and in the end it paid off. So thanks for your sticking with me
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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  29. #329
    ... Raigs's Avatar
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    That’s what I’m here for. You give me motivation with the dedication and killer workouts. So it’s only fair I return the favor.

    Keep crushing it. Until you get the cut then we can bitch about not eating. I’ll probably be on a cut mid 21
    My “training log”
    https://forum.bodybuilding.com/showthread.php?t=178659261

    Here to stay motivated and to motivate others
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