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

[Camarija]

Date: Saturday, February 8, 2020

Age: 31

Height: 6 foot 3 inches

Week 3 Morning Weight:189.4 Pounds

Week 3 Body Fat %: ~ 24 %

Week 1 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 9.75 Hours

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

696 g Chicken Nutrient Stew ~ 600 calories, 76.71 g protein

255 g Center Cut Sirloin ~ 340 calories, 58.5 g protein

2 oz Avocado ~ 91 calories, 1 g protein

Palm Hearts & Green Beans ~ 150 calories, 2 g protein

Olive Oil ~ 45 calories


TOTAL ~ 1,226 calories, 138.21 g protein

Supplements: Multivitamin + Omega Oil

Energy Level: Very Alert

Workout: Upper A

*Assisted Dip 2x10 (100 lbs total)
1/10 effort

*EZ-Bar Pendlay Row 2x10 (93 lbs)
1/10 effort

EZ-Bar Overhead Press 1x9 (63 lbs)
1/10 effort

Assisted Chin Up 1x9 (100 lbs total)
1/10 effort

#EZ-Bar Overhead Extension 1x18 (43 lbs)
7/10 effort
+
#EZ Curl 1x18 (43 lbs)
10/10 effort, changed to EZ bar curls

#Y Raise 2x18 (5 lb DBs)
9/10 effort
+
#Rear Delt Raise 2x18 (15 lb DBs)
5/10 effort
+
#Face Pull 2x18 (22.5 lbs)
9/10 effort

Notes:

Slow controlled reps. I changed to EZ bar curls and it was much easier. I may switch to EZ bar curls here on out.

I'm going to be traveling from Tuesday onwards. I think it's best to skip my rest day and take my rest day later during the week. It may be that while traveling I won't have access to a gym. I'll try to get a workout in on Tuesday morning before I leave. That would allow me to complete one upper and one lower workout with a grace period of about 2 rest days just in case things don't work out on Wednesday or Thursday, with 4 more workouts to be completed by next Tuesday. Yeah this should work.

[Camarija]

Date: Sunday, February 9, 2020

Age: 31

Height: 6 foot 3 inches

Week 3 Morning Weight: 189.4 Pounds

Week 3 Body Fat %: ~ 24 %

Week 1 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 10 Hours

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

1,209 g Chicken Nutrient Stew ~ 1,131 calories, 147 g protein
[Chicken, Sweet Potato, Campari Tomatoes, Broccoli, Carrots, Cauliflower, Spinach, Kale, Black Beans]


TOTAL ~ 1,131 calories, 147 g protein

Supplements: Multivitamin + Omega Oil

Energy Level: Very Alert

Workout: Lower A

*Squat 2x10 (115 lbs)
2/10 effort

*Glute Bridge 2x12 (85 lbs)
1/10 effort

Walking Lunge 1x9 (25 lb DBs)
1/10 effort

Romanian Deadlift 1x9 (115 lbs)
1/10 effort

*Calf Raise 1x17 (115 lbs)
1/10 effort

#Hanging Leg Raise 1x16 (Bodyweight)
8/10 effort


Notes:

[Camarija]

Date: Monday, February 10, 2020

Age: 31

Height: 6 foot 3 inches

Week 3 Morning Weight:189.4 Pounds

Week 3 Body Fat %: ~ 24 %

Week 1 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 10 Hours

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

480 ml 2% Milk ~ 240 calories, 26 g protein

480 ml 2% Milk ~ 240 calories, 26 g protein

480 ml 2% Milk ~ 240 calories, 26 g protein

480 ml 2% Milk ~ 240 calories, 26 g protein

2.5 oz Spinach & Kale ~ 25 calories, 2.5 g protein

220 g Fat Free Greek Yogurt ~ 129 calories, 23.29 g protein


TOTAL ~ 1,114 calories, 129.79 g protein

Supplements: Multivitamin + Omega Oil

Energy Level: Very Alert

Workout: Upper B

*EZ-Bar Overhead Press 2x8 (68 lbs)
X/10 effort

*Assisted Chin Up 2x8 (107.5 lbs total)
X/10 effort

Assisted Dip 1x11 (100 lbs total)
X/10 effort

EZ-Bar Pendlay Row 1x11 (93 lbs)
X/10 effort


#EZ-Bar Overhead Extension 1x19 (43 lbs)
X/10 effort
+
#EZ Curl 1x19 (43 lbs)
X/10 effort

#Y Raise 2x19 (5 lb DBs)
X/10 effort
+
#Rear Delt Raise 2x19 (15 lb DBs)
X/10 effort
+
#Face Pull 2x19 (22.5 lbs)
X/10 effort

Notes: I'm skipping my rest day because I'm traveling tomorrow onwards, and I don't know if there will be a day I'll miss the gym. This will give me up to two days of rest this next week before Tuesday just in case.

[Camarija]

Date: Tuesday, February 11, 2020

Age: 31

Height: 6 foot 3 inches

Week 3 Morning Weight: 189.4 Pounds

Week 3 Body Fat %: ~ 24 %

Week 1 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 8.5 Hours

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

6 oz filet + Ribs ~ 820 calories, 94 g protein

Broccoli & Carrots ~ 380 calories, 4 g protein

2% milk ~ 256 calories, 15.76 g protein

Electrolite Water ~ 55 calories

TOTAL ~ 1,511 calories, 113.76 g protein

Supplements: Multivitamin + Omega Oil

Energy Level: Very Alert

Workout: Lower B

*Walking Lunge 2x8 (30 lb DBs)
1/10 effort

*Romanian Deadlift 2x8 (125 lbs)
1/10 effort

Squat 1x11 (115 lbs)
1/10 effort

Glute Bridge 1x13 (85 lbs)
1/10 effort

*Calf Raise 1x15 (125 lbs)
1/10 effort

#Hanging Leg Raise 1x17 (Bodyweight)
9/10 effort


Notes: Morning workout before traveling all day.

Nutrition today sucked, but I expected as much from travel. Went over in calories and under in protein. Still more or less okay.

[Camarija]

Date: Wednesday, February 12, 2020

Age: 31

Height: 6 foot 3 inches

Week 3 Morning Weight: 189.4 Pounds

Week 3 Body Fat %: ~ 24 %

Week 1 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 8.5 Hours

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

Cobb Salad ~ 670 calories, 44 g protein

Electrolite Water ~ 65 calories

Tiny cookie ~ 40 calories

Salad ~ 150 calories, 1 g protein

16 oz sirloin steak ~ 670 calories, 122 g protein

1 slice garlic bread ~ 200 calories

TOTAL ~ 1,795 calories, 167 g protein

Supplements: Multivitamin + Omega Oil

Energy Level: Very Alert

Workout: Rest Day


Notes:

Rest day, travel day.

At a funeral visitation and meals, so diet wasn't great.

Higher calories again.

[Rjeezie]

Looks like your weight has stayed at 189 for a little while. Are you doing any cardio? How's the diet of IF going?

[Camarija]

Looks like your weight has stayed at 189 for a little while. Are you doing any cardio? How's the diet of IF going?

Oh yeah! I forgot to weigh myself on Tuesday. I guess the travel messed me up. I don't know if I'm losing weight, but I look a lot better than I used to, so something is working.

I'll weigh myself next Tuesday for sure! I'm not too concerned about the number for now; I think my noob muscle gains are still kicking in despite the calorie deficit. I would still like to get to 180 lbs, but I'll check the scale on my progress later.

Thanks again for checking in!

IF probably isnt doing anything special in terms of fat burn, but it has eliminated any cravings I used to have. Also, my energy level is pretty high all day now, so I'll stick with it.

[Rjeezie]

Oh yeah! I forgot to weigh myself on Tuesday. I guess the travel messed me up. I don't know if I'm losing weight, but I look a lot better than I used to, so something is working.

I'll weigh myself next Tuesday for sure! I'm not too concerned about the number for now; I think my noob muscle gains are still kicking in despite the calorie deficit. I would still like to get to 180 lbs, but I'll check the scale on my progress later.

Thanks again for checking in!

IF probably isnt doing anything special in terms of fat burn, but it has eliminated any cravings I used to have. Also, my energy level is pretty high all day now, so I'll stick with it.

Yeah, sometimes it's better to not focus on the scale. If you're looking and feeling better, your body is going through a recomp... less fat, more muscle! That's always a plus.

[Camarija]

Date: Thursday, February 13, 2020

Age: 31

Height: 6 foot 3 inches

Week 3 Morning Weight:189.4 Pounds

Week 3 Body Fat %: ~ 24 %

Week 1 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 8.5 Hours

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

Funeral Lunch Service ~ 2,100 calories, 60 g protein

Pork Loin ~ 600 calories, 69 g protein


TOTAL ~ 2,700 calories, 129 g protein

Supplements: Multivitamin + Omega Oil

Energy Level: Very Alert

Workout: Upper A

Precor Seated Leberage Dip 2x8 (104 lbs total)
2/10 effort

EZ-Bar Pendlay Row 2x8 (100 lbs)
2/10 effort

EZ-Bar Overhead Press 1x9 (70 lbs)
2/10 effort

Assisted Chin Up 1x9 (107.5 lbs total)
2/10 effort


#EZ-Bar Overhead Extension 1x20 (43 lbs)
10/10 effort
+
#EZ Curl 1x20 (43 lbs)
10/10 effort

#Y Raise 2x20 (5 lb DBs)
10/10 effort
+
#Rear Delt Raise 2x20 (15 lb DBs)
10/10 effort
+
#Face Pull 2x20 (20 lbs)
10/10 effort

Notes: So the funeral meal was a bit heavy, but I couldn't refuse. Found a temporary travel gym.

All of the accessory lifts were insanely difficult. I'm going to push up the accessory weight and keep the reps lower. The precor leverage Seated Dip Machine is pretty sweet, but I'll probably go back to Assisted dips because I know they're the better exercise of the two.

[Camarija]

Yeah, sometimes it's better to not focus on the scale. If you're looking and feeling better, your body is going through a recomp... less fat, more muscle! That's always a plus.

No matter how long it takes, I'll reach my goal weight! Gotta keep pushing it

[Camarija]

Date: Friday, February 14, 2020

Age: 31

Height: 6 foot 3 inches

Week 3 Morning Weight: 189.4 Pounds

Week 3 Body Fat %: ~ 24 %

Week 1 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 10 Hours

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

3 Baked Tilapia Filets ~ 336 calories, 69 g protein

Electrolite Water ~ 120 calories

Mini Keto Cookie ~ 20 calories

Chicken Cobb Salad ~ 610 calories, 44 g protein

Low Fat Yogurt ~ 100 calories, 4 g protein


TOTAL ~ 1,186 calories, 117 g protein

Supplements: Multivitamin + Omega Oil

Energy Level: Very Alert

Workout: Lower A

Dumbbell Squat 2x8 (130 lbs)
8/10 effort

Glute Bridge 2x10 (100 lbs)
1/10 effort

Walking Lunge 1x9 (30 lb DBs)
1/10 effort

Dumbbell Romanian Deadlift 1x9 (130 lbs)
1/10 effort

*DB Calf Raise 1x16 (130 lbs)
1/10 effort

#Hanging Leg Raise 1x18 (Bodyweight)
8/10 effort


Notes: Despite eating over my normal calorie level yesterday, the mirror looks good today.

The gym I used today had no cages, no squat racks, no barbells, no smith machine. So I grabbed some dumbbells and improvised. It was pretty tough getting the dumbbells to balance on my shoulders but I made it work lol.

Hanging leg Raises are tough on my forearms, but my forearms look awesome now so all good

[Camarija]

Date: Saturday, February 15, 2020

Age: 31

Height: 6 foot 3 inches

Week 3 Morning Weight:189.4 Pounds

Week 3 Body Fat %: ~ 24 %

Week 1 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 9 Hours

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

Wild Pink Salmon ~ 180 calories, 36 g protein

Fat Free Greek Yoguert ~ 80 calories, 14 g protein

7 oz Salmon on Strawberry Spinach Walnut Feta Salad with Poppyseed Dressing ~ 580 calories, 47 g protein


5 oz petite filet with caramelized onions, blue cheese, balsamic glaze, and mashed potatoes ~ 830 calories, 48.6 g protein



TOTAL ~ 1,670 calories, 145.6 g protein

Supplements: Multivitamin + Omega Oil

Energy Level: Very Alert

Workout: Upper B

EZ-Bar Overhead Press 2x10 (70 lbs)
6/10 effort

Assisted Chin Up 2x10 (110 lbs total)
6/10 effort

Assisted Dip 1x9 (110 lbs total)
6/10 effort

EZ-Bar Pendlay Row 1x9 (100 lbs)
6/10 effort


#EZ-Bar Overhead Extension 1x10 (50 lbs)
9/10 effort
+
#EZ Curl 1x10 (50 lbs)
9/10 effort

#Y Raise 2x10 (10 lb DBs)
3/10 effort
+
#Rear Delt Raise 2x10 (20 lb DBs)
1/10 effort
+
#Face Pull 2x10 (25 lbs)
2/10 effort

45 Degree Back Extension 1x10 (bodyweight)
1/10 effort
[I added these today because I threw my lower back out driving someone's truck yesterday]

Notes: All of the main lifts finally have somewhat challenging weights. I think I accidentally bumped the weight up too fast, but I'll check it out later.

I think the chin up and dip weight might be too heavy. I'll bump up the face pull weight to 30 next week. Overhead Press was tough but probably okay. Rows were fine, surprisingly.

Okay, all the weights are fine except Face Pulls need to be bumped up to 30 lbs. I'll keep the same weight for main lifts next week as well since I bumped the weight up a bit too fast.

I'm probably overeating too consistently now!! Ahhh!!!

Tomorrow I'll take my nutrition more seriously.

[Camarija]

Date: Sunday, February 16, 2020

Age: 31

Height: 6 foot 3 inches

Week 3 Morning Weight: 189.4 Pounds

Week 3 Body Fat %: ~ 24 %

Week 1 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 8.5 Hours

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

Wild Pink Salmon ~ 180 calories, 36 g protein

Fat Free Greek Yogurt ~ 80 calories, 14 g protein

6 oz Chicken Vegetable Stiry Fry with Cauliflower Rissoto and Spring Mix with 4 oz Ahi Tuna ~ 1,210 calories, 85 g protein

Bites of chocolate cake and bread pudding ~ 280 calories, 5 g protein


TOTAL ~ 1,750 calories, 140 g protein

Supplements: Multivitamin + Omega Oil

Energy Level: Very Alert

Workout: Lower B

Walking Lunge 2x10 (30 lb DBs)
1/10 effort

Romanian Deadlift 2x10 (135 lbs)
1/10 effort

Squat 1x9 (135 lbs)
1/10 effort

Glute Bridge 1x11 (135 lbs)
1/10 effort

*Calf Raise 1x17 (135 lbs)
1/10 effort

#Hanging Leg Raise 1x19 (Bodyweight)
8/10 effort


45 Degree Back Extension 1x12 (bodyweight)
1/10 effort

Notes: I feel that I've had enough time of getting used to the program, so I'm bumping all of my main barbell lower lifts up to 135 lbs, so I can just easily start with the bar and a pair of 45's. I don't think this is moving too fast; I think I probably just started with way too low weight.

Also, I'm adding in 45 degree back extensions again. I did them yesterday and it really helped out my lower back. I'm still surprised driving a truck with weird seat adjustments would throw my back out, but I guess that comes with being over 30 years old now.

All of the main lower lifts are still very easy to perform slow controlled reps with minimal effort.

My diet really sucked again... I think I'll commit to adding cardio at the end of every session to make up for the extra calories I ate this week. Something like weighted carries/farmer walks for short and long distances.

[Camarija]

Date: Monday, February 17, 2020

Age: 31

Height: 6 foot 3 inches

Week 3 Morning Weight:189.4 Pounds

Week 3 Body Fat %: ~ 24 %

Week 1 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 9 Hours

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

Wild Pink Salmon ~ 180 calories, 36 g protein

14 oz Ribeye [cut out the extra fat] with broccoli ~ 1,100 calories, 102 g protein


TOTAL ~ 1,280 calories, 138 g protein

Supplements: Multivitamin + Omega Oil

Energy Level: Very Alert

Workout: Upper A

Assisted Dip 2x10 (110 lbs total)
8/10 effort

EZ-Bar Pendlay Row 2x10 (100 lbs)
6/10 effort

EZ-Bar Overhead Press 1x11 (70 lbs)
7/10 effort

Assisted Chin Up 1x11 (110 lbs total)
9/10 effort

#EZ-Bar Overhead Extension 1x11 (50 lbs)
6/10 effort
+
#EZ Curl 1x11 (50 lbs)
9/10 effort

#Y Raise 2x11 (10 lb DBs)
6/10 effort
+
#Rear Delt Raise 2x11 (20 lb DBs)
6/10 effort
+
#Face Pull 2x11 (30 lbs)
4/10 effort

45 Degree Back Extension 1x12 (bodyweight)
1/10 effort
[I added these today because I threw my lower back out driving someone's truck LAST WEEK]

Notes: YEAH, IM SKIPPING MY REST DAY! WOOHOO!!

I figure after overeating this last week I shouldn't take a rest day. We'll see if I regret this later.

The weight definitely feels challenging. I took today's workout very slow. One thing for sure is that I felt very good after my workout. I feel like the time I spent focusing on my weak spots really paid off.

Also, my lower back should finally be fine tomorrow or the day after tomorrow, so I'm looking forward to that.

My diet was finally in order today. Tomorrow I'm planning on eating only tilapia, salmon, and greek yogurt, so my calories should be under 1,000 to counter my high calorie week last week.

Also... I'm traveling and I dont have a scale available. I'll figure it out this week.

[Camarija]

Date: Tuesday, February 18, 2020

Age: 31

Height: 6 foot 3 inches

Week 3 Morning Weight: 189.4 Pounds

Week 3 Body Fat %: ~ 24 %

Week 1 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 5 Hours

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

Wild Pink Salmon ~ 180 calories, 36 g protein

Fat Free Greek Yogurt ~ 80 calories, 14 g protein

9.6 oz Tilapia ~ 216 calories, 48 g protein

Fat Free Greek Yogurt ~ 80 calories, 14 g protein

4 oz Avocado ~ 182 calories, 2 g protein

2 eggs ~ 140 calories, 12 g protein


TOTAL ~ 878 calories, 126 g protein

Supplements: Multivitamin + Omega Oil

Energy Level: Alert but very very very low energy

Workout: Lower A

Squat 2x8 (145 lbs)
X/10 effort

Glute Bridge 2x10 (145 lbs)
X/10 effort

Walking Lunge 2x11 (30 lb DBs)
X/10 effort

Romanian Deadlift 2x11 (135 lbs)
X/10 effort

*Calf Raise 1x15 (145 lbs)
X/10 effort

#Hanging Leg Raise 1x20 (Bodyweight)
X/10 effort


45 Degree Back Extension 1x12 (bodyweight)
1/10 effort

Notes: lack of sleep due to family emergency stuff.

Oof I might push this workout to tomorrow and just make it a full body longer workout tomorrow. Today I just had all my adrenaline going and now my mind is just physically spent. ugh. Sh*t happens.

I'm pushing this workout to tomorrow because life happens. Tomorrow will be todays workout + tomorrow's workouts combined. At least my diet was good today.

[Camarija]

Date: Wednesday, February 19, 2020

Age: 31

Height: 6 foot 3 inches

Week 3 Morning Weight:189.4 Pounds

Week 3 Body Fat %: ~ 24 %

Week 1 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 7 Hours

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

Egg Whites, Spinach, Tomatoes, Turkey Bacon, English Muffin, Strawberries, Grapes, Melon ~ 500 calories, 33 g protein

9.6 oz Tilapia ~ 216 calories, 48 g protein

2 eggs ~ 140 calories, 12 g protein

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein


TOTAL ~ 1,036 calories, 127 g protein

Supplements: Multivitamin + Omega Oil

Energy Level: Very Alert

Workout: Upper B

EZ-Bar Overhead Press 2x12 (70 lbs)
13/10 effort - I failed the second set with only 9

Assisted Chin Up 2x12 (110 lbs total)
13/10 effort - I failed the second set with only 9

Assisted Dip 1x11 (110 lbs total)
10/10 effort

EZ-Bar Pendlay Row 1x11 (100 lbs)
10/10 effort

#EZ-Bar Overhead Extension 1x12 (50 lbs)
[i]12/10 effort- stopped at 10, no more gas/i]
+
#EZ Curl 1x12 (50 lbs)
12/10 effort - stopped at 10, no more gas

#Y Raise 2x12 (10 lb DBs)
10/10 effort
+
#Rear Delt Raise 2x12 (20 lb DBs)
9/10 effort
+
#Face Pull 2x12 (30 lbs)
8/10 effort

45 Degree Back Extension 1x12 (bodyweight)
1/10 effort
[I added these today because I threw my lower back out driving someone's truck LAST WEEK]

Notes: Today I am combining yesterday's workout with todays, since I skipped Lower A workout yesterday. I AM PREPARED THOUGH!!! HAZZAH!

Keeping my diet nice and clean! Sleep still sucked though.

I knew I was pushing it with my upper body main lift weights. I'll check my ego early and drop the weights next workouts instead of forcing a stall.

It could be that I performed my Lower A workout right before this one, or my lack of good sleep, but no excuses, I'm dropping the weight.

Probably dropping all main lift weights and working my way back up.

OHP 60 lbs - minus 10 lbs
Pendlay Rows 90 lbs - minus 10 lbs
Dips 90 lbs - minus 20 lbs
Chin Ups 90 lbs - minus 20 lbs

I'm going to test out my AMRAP at these weights next Upper workout instead of the normal Upper routine.

I *should* be able to hit around 20 to 25 reps with good controlled form and work back up from that weight. It shouldn't take any more than a month to get back to these weights, and by then I'll have a strong enough base to blast past this plateau. Should also note the calorie deficit isn't doing me any favors! Lol!

[Camarija]

Date: Thursday, February 20, 2020

Age: 31

Height: 6 foot 3 inches

Week 5 Morning Weight: 187.8 Pounds

Week 5 Body Fat %: ~ 23.4 %

Week 5 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 8 Hours

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

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein

9.6 oz Tilapia ~ 216 calories, 48 g protein, 4.8 g fat

9.6 oz Tilapia ~ 216 calories, 48 g protein, 4.8 g fat

2 eggs ~ 140 calories, 12 g protein, 9.5 g fat

Fish Oil ~ 70 calories, 6 g fat


TOTAL ~ 822 calories, 142 g protein, 25.1 g fat

Supplements: Multivitamin + Omega Oil

Energy Level: Low Energy

Workout: REST DAY

Notes: I need a rest day. I realized I just did my lower body workout yesterday, and I'm slated to do it again today, but I'm tired and I want my rest day... so... yeah. I'm going to do my Lower workout tomorrow and take today to rest and recover.

I'll be posting some update photos and weight in a bit. Just need to find a scale, I'm still empty.

I can already see some pretty drastic changes. I'm not sure it's entirely positive, but it definitely is change.

187.8 lbs

In 16 days I've lost only 1.6 lbs. Part of this may be muscle building. Part of this may be my poor diet last week from travel and events. The good news is I look better, and I'm still losing weight. So this is still going in a good direction, I just dont want to find out later that I've just been spinning my wheels.

[Camarija]

Monthly Review: Month 1

Total Monthly Calories: 38,520.73 Calories
Total Monthly Protein: 3,831.17 Grams
Total Monthly Sleep: 255.03 Hours
Total Monthly Weight Lost: 5.2 lbs

Average Daily Calories: 1,284 Calories
Average Daily Protein: 127.7 Grams
Average Nightly Sleep: 8.501 Hours
Average Weekly Weight Lost: 1.213 lbs

Estimated Daily Caloric Maintenance: 1,890.5 Calories
Estimated Lean Body Mass: 143.8 lbs
Estimated Daily Protein Maintenance: 143.8 Grams
Estimated Daily Fat Maintenance: 75 Grams

Target Daily Calories For 1.5 lbs Loss Per Week: 1,140.5 Calories
[^^This needs to be higher, I'll be aiming for 1,460 calories a day]
Target Daily Protein: 144 Grams
Target Daily Fat: 75 Grams

---

Program Progress:

Date	Week 1 January 21, 2020	Week 5 February 20, 2020
Weight	193 lbs	187.8 lbs
Body Fat %	~ 25 %	~ 23.4 %
Unflexed Front	Spoiler!	Spoiler!
Unflexed Side	Spoiler!	Spoiler!
Flexed Front	Spoiler!	Spoiler!
Flexed Side	Spoiler!	Spoiler!
Chest Dip	2 x 10 85 lbs	2 x 10 110 lbs
EZ Bar Overhead Press	1 x 18 53 lbs	2 x 10 70 lbs
EZ Bar Pendlay Row	2 x 10 83 lbs	2 x 10 100 lbs
Chin Up	1 x 18 85 lbs	2 x 10 110 lbs
Squat	2 x 8 95 lbs	2 x 10 145 lbs
Walking Lunge	2 x 9 30 lbs	2 x 10 30 lbs
Romanian Deadlift	2 x 9 95 lbs	2 x 10 135 lbs
Glute Bridge	2 x 12 65 lbs	2 x 12 145 lbs
Calf Raise	1 x 17 95 lbs	1 x 1 145 lbs
EZ Bar Overhead Extension	1 x 12 43 lbs	1 x 12 50 lbs
Barbell Curl	1 x 12 45 lbs	1 x 12 50 lbs
Y Raise	2 x 12 5 lb DBs	2 x 12 10 lb DBs
Rear Delt Raise	2 x 12 15 lb DBs	2 x 12 20 lb DBs
Facepull	2 x 12 22.5 lbs	2 x 12 30 lbs
Hanging Leg Raise	1 x 10 Bent Knee Bodyweight	1 x 20 Bent Knee Bodyweight

I like my current rate of progress, and I like my current program. I am planning on resetting the upper lifts to be a bit lighter because I accidentally ramped them up too quickly. I went in increments of 10 lbs sometimes, instead of increments of 5 lbs. Big mistake! The weight catches up eventually.

At this rate I will reach my goal weight of 180 lbs in about 6 and a half weeks, by Sunday April 5, 2020. If I lose weight at 1.5 lbs a week, I'll reach my goal after 5 weeks and day, by Friday March 27.

After occasional hour long walks, I sit for 3 minutes and then take my blood pressure and my pulse. My average blood pressure is 120/78, and my average pulse is 59.

[Camarija]

Date: Friday, February 21, 2020

Age: 31

Height: 6 foot 3 inches

Week 5 Morning Weight: 187.8 Pounds

Week 5 Body Fat %: ~ 23.4 %

Week 5 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 9 Hours

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

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein

9.6 oz Tilapia ~ 216 calories, 48 g protein, 4.8 g fat

9.6 oz Tilapia ~ 216 calories, 48 g protein, 4.8 g fat

2 eggs ~ 140 calories, 12 g protein, 9.5 g fat


Fish Oil ~ 70 calories, 6 g fat

TOTAL ~ 822 calories, 142 g protein, 25.1 g fat

Supplements: Multivitamin + Omega Oil

Energy Level: Alert but and high energy!

Workout: Lower B

Walking Lunge 2x8 (35 lb DBs)
2/10 effort

Romanian Deadlift 2x8 (145 lbs)
1/10 effort

Squat 1x9 (145 lbs)
2/10 effort

Glute Bridge 1x11 (145 lbs)
1/10 effort

*Calf Raise 1x16 (145 lbs)
1/10 effort

#Hanging Leg Raise 1x21 (Bodyweight)
10/10 effort - my forearms tire out


45 Degree Back Extension 1x14 (bodyweight)
4/10 effort

Notes: I finally got good sleep! My lower back is still a bit iffy after driving that truck last week so I'll keep the 45 hyperextensions at the end of my workouts. I feel the getting older bit by bit

I asked about my target macros in the nutrition section. I was told they were wrong and was pointed to a resource that I have already been precisely following from the start of the month.

Originally I thought it was a waste of time. Now I realize, I wasn't counting olive oil as well as I should have, and I wasn't counting my fish oil. Plus my protein, fat, and overall calorie macros were all too low. If I continued with that extreme malnutrition it would have turned out bad. I'm glad I wasn't stubborn enough to ignore the wakeup call from the nutrition forum.

[Camarija]

Date: Saturday, February 22, 2020

Age: 31

Height: 6 foot 3 inches

Week 5 Morning Weight: 187.8 Pounds

Week 5 Body Fat %: ~ 23.4 %

Week 5 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 8 Hours

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

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein

450 g Chicken Tenders ~ 1,495 calories, 80.4 g protein, 75 g fat

4 oz Lamb Shank ~ 400 calories, 34 g protein, 14.7 g fat


TOTAL ~ 1,985 calories, 131.4 protein, 89.7 g fat

Supplements: Multivitamin + Omega Oil

Energy Level: Alert but and high energy!

Workout: Upper Test Day

Upper A

Assisted Dip 1x3, 1xAMRAP (90 lbs total)
22 Reps

EZ-Bar Pendlay Row 1x3, 1xAMRAP (90 lbs)
16 reps

EZ-Bar Overhead Press 1x3, 1xAMRAP (60 lbs)
16 Reps

Assisted Chin Up 1x3, 1xAMRAP (90 lbs total)
15 Reps

#EZ-Bar Overhead Extension 1xAMRAP (40 lbs)
22 reps
+
#EZ Curl 1xAMRAP (40 lbs)
18 Reps

#Y Raise 1xAMRAP (5 lb DBs)
28 Reps
+
#Rear Delt Raise 1xAMRAP (15 lb DBs)
30 Reps
+
#Face Pull 1xAMRAP (20 lbs)
23 Reps

45 Degree Back Extension 1x14 (bodyweight)
6/10 effort

Notes: After failing my upper lifts last session, after a month, I'm going to make this a test day. I'm going to be taking my lifts to AMRAP to determine my estimated 10-rep maxes. Today will be intense.

10 Rep Max Estimates:

Dips -117 lbs
Pendlay Row - 103.5 lbs
Overhead Press - 69 lbs
Chin Ups - 101.3 lbs

Overhead Extension - 52 lbs
Curl - 48 lbs

Y Raise - 7.25 lb DBs
Rear Delt Raises - 22.5 lb DBs
Face Pulls - 26.5 lbs

So I'm going to give myself time to build up to these 10-rep maxes with the following new starting lift weights:

Dips: 105 lbs
Pendlay Rows: 90 lbs
Overhead Press: 60 lbs
Chin Ups: 90 lbs

Overhead Extension: 45 lbs
Bar Curl: 45 lbs

Y Raise: 10 lbs
Rear Delt Raise: 20 lb DBs
Face Pulls: 25 lbs

My second sets will now be an AMRAP sets because I want more intensity with these light weights. Plus the AMRAP will help gauge my progress.

Calories were a bit high today, but I felt some pressure from nutrition forum to up my macros, and the past few days I've been eating very few calories. Itll balance out.

[Camarija]

Date: Sunday, February 23, 2020

Age: 31

Height: 6 foot 3 inches

Week 5 Morning Weight: 187.8 Pounds

Week 5 Body Fat %: ~ 23.4 %

Week 5 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 9 Hours

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

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein

Chicken Cobb Salad ~ 770 calories, 62.5 g protein, 43 g fat

8 oz Trimmed Pork Loin & Mixed Greens ~ 435 calories, 60.7 g protein, 25 g fat


TOTAL ~ 1,295 calories, 140.2 protein, 68 g fat

Supplements: Multivitamin + Omega Oil

Energy Level: Alert but and high energy!

Workout: Lower A

Squat 2x10 (145 lbs)
6/10 effort

Glute Bridge 2x12 (145 lbs)
2/10 effort

Walking Lunge 1x9 (35 lb DBs)
2/10 effort

Romanian Deadlift 1x9 (145 lbs)
1/10 effort

*Calf Raise 1x17 (145 lbs)
1/10 effort

#Hanging Leg Raise 1x22 (Bodyweight)
4/10 effort - my forearms tire out


45 Degree Back Extension 1x14 (bodyweight)
1/10 effort

Notes:

Pretty standard 20 minute workout. My lower back finally doesn't hurt from when I threw it out driving someone else's truck a week ago.

[Camarija]

Date: Monday, February 24, 2020

Age: 31

Height: 6 foot 3 inches

Week 5 Morning Weight: 187.8 Pounds

Week 5 Body Fat %: ~ 23.4 %

Week 5 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 9 Hours

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

18 oz Trimmed Pork Loin ~ 925 calories, 132 g protein, 40 g fat

6 oz Rice + Spinach & Broccoli ~ 250 calories, 7 g protein, 5 g fat


TOTAL ~ 1,175 calories, 139 protein, 45 g fat

Supplements: Multivitamin + Omega Oil

Energy Level: Very Alert

Workout: Upper B

EZ-Bar Overhead Press 1x10, 1xAMRAP (60 lbs)
16 Reps

Assisted Chin Up 1x10, 1xAMRAP (100 lbs total)
20 Reps I realized the weight stack was labelled incorrectly at the test gym I went to. Where instead of using 90 lbs to test with, I think I used about 160 or 170 lbs. I'll find out tomorrow when I go back.

Assisted Dip 1xAMRAP (110 lbs total)
25 Reps

EZ-Bar Pendlay Row 1xAMRAP (90 lbs)
16 reps

#EZ-Bar Overhead Extension 1xAMRAP (45 lbs)
14 Reps
+
#EZ Curl 1xAMRAP (45 lbs)
14 Reps

#Y Raise 1x10, 1xAMRAP (10 lb DBs)
10 Reps
+
#Rear Delt Raise 1x10, 1xAMRAP (20 lb DBs)
10 Reps
+
#Face Pull 1x10, 1xAMRAP (30 lbs)
12 Reps

45 Degree Back Extension 1x14 (bodyweight)
1/10 effort

Notes: I'm going to give these AMRAP sets a try now with these rest weights. Let's see how it feels.

So tomorrow I'll find out what weights my chin ups and dips should be. I thought they felt unusually heavy. That's the only major change I need to make. It probably means adding 50 to 70 lbs to my chins and dips.

[Camarija]

Date: Tuesday, February 25, 2020

Age: 31

Height: 6 foot 3 inches

Week 5 Morning Weight: 187.8 Pounds

Week 5 Body Fat %: ~ 23.4 %

Week 5 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 8 Hours

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

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein

Chicken, Spinach, Mushroom, Bacon, Feta ~ 550 calories, 57 g protein, 28 g fat

9.6 oz Tilapia ~ 216 calories, 48 g protein, 4.8 g fat

1 eggs ~ 70 calories, 6 g protein, 4.75 g fat

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein

Fish Oil ~ 70 calories, 6 g fat

TOTAL ~ 1,086 calories, 145 protein, 43.55 g fat

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Lower B

Walking Lunge 2x10 (35 lb DBs)
5/10 effort

Romanian Deadlift 2x10 (145 lbs)
1/10 effort

Squat 1x11 (145 lbs)
6/10 effort

Glute Bridge 1x13 (145 lbs)
1/10 effort

*Calf Raise 1x18 (145 lbs)
1/10 effort

#Hanging Leg Raise 1x23 (Bodyweight)
10/10 effort


45 Degree Back Extension 1x15 (bodyweight)
5/10 effort

Notes:

I figured out the Assisted chin/dip is off by 50 pounds

10 Rep Max Estimates:

Dips -182 lbs
Pendlay Row - 103.5 lbs
Overhead Press - 69 lbs
Chin Ups - 157.5 lbs

New Targets:

Dips: 165 lbs
Pendlay Rows: 90 lbs
Overhead Press: 60 lbs
Chin Ups: 140 lbs

^ That should work out!

[Camarija]

Date: Wednesday, February 26, 2020

Age: 31

Height: 6 foot 3 inches

Week 5 Morning Weight: 187.8 Pounds

Week 5 Body Fat %: ~ 23.4 %

Week 5 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 6.5 Hours

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

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat

2 eggs ~ 140 calories, 12 g protein, 9.5 g fat

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

5 oz Avocado ~ 227 calories, 2.8 g protein, 20 g fat

1 TBSP Canola Oil ~ 124 calories, 14 g fat

Fish Oil ~ 70 calories, 6 g fat


TOTAL ~ 1,381 calories, 158.8 g protein, 69.5 g fat

Supplements: Multivitamin + Omega Oil

Energy Level: Alert, but tired

Workout: Upper A

Assisted Dip 1X10, 1xAMRAP (165 lbs total)
15 Reps

EZ-Bar Pendlay Row 1X10, 1xAMRAP (90 lbs)
15 reps

EZ-Bar Overhead Press 1xAMRAP (60 lbs)
14 Reps

Assisted Chin Up 1xAMRAP (140 lbs total)
11 Reps

#EZ-Bar Overhead Extension 1xAMRAP (45 lbs)
15 Reps
+
#EZ Curl 1xAMRAP (45 lbs)
15 Reps

#Y Raise 1x10, 1xAMRAP (10 lb DBs)
15 Reps
+
#Rear Delt Raise 1x10, 1xAMRAP (20 lb DBs)
15 Reps
+
#Face Pull 1x10, 1xAMRAP (30 lbs)
12 Reps

45 Degree Back Extension 1x15 (bodyweight)
1/10 effort

Notes: Today I'm retesting my AMRAPs with new weight. Hopefully it will be the last test and I can resume with the normal program after this.

The weights are finally dialed in to correct numbers!! Hooray! No more test days

My nutrition is basically 2 non fat Icelandic yogurts and twice a day I'll have half a pound of chicken breast with an egg:


I need to start adding fat to my macros. Maybe an avocado, olive oil, and pistachios will work.

Also I need more fiber, so I'll add spinach, kale, and psyllium husk.

The following is my new theoretical diet:

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat

2 eggs ~ 140 calories, 12 g protein, 9.5 g fat

4 oz Avocado ~ 182 calories, 2.2 g protein, 16.6 g fat

2 oz Pistachios (~98 kernels) ~ 218 calories, 11.44 g protein, 25.6 g fat

2 Tablespoons Olive Oil ~ 238 calories, 27 g Fat

5 oz Baby Spinach & Kale ~ 50 calories, 5 g protein

Theoretical Total: 1,488 calories, 168.64 g protein, 84.7 g fat

I could drop one Icelandic Yogurt a day, bringing my calories to 1,398 calories. That would result in a calorie deficit of about 3,447.5 calories, or basically losing 1 lb a week.

ok, so my diet starting tomorrow will try to be:

150 g Fat Free Icelandic Yogurt
16 oz Boneless Skinless Chicken Breast
2 Large Eggs
2 Tablespoons Olive Oil
4 oz Avocado
2 oz Pistachios
5 oz Baby Spinach & Baby Kale

Let's see if I can maintain that diet for two weeks and see how it works out.

[Camarija]

Date: Thursday, February 27, 2020

Age: 31

Height: 6 foot 3 inches

Week 5 Morning Weight: 187.8 Pounds

Week 5 Body Fat %: ~ 23.4 %

Week 5 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

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Goal Weight: 180 Pounds

Sleep: 8 Hours

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

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein
1 oz Almonds ~ 160 calories, 6 g protein, 14 g fat
5 oz Spinach ~ 33 calories, 3.3 g protein
Fish Oil ~ 70 calories, 6 g fat

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat
1/2 TBSP Canola Oil ~ 62 calories, 7 g fat
1 egg ~ 70 calories, 6 g protein, 4.75 g fat
1 oz Almonds ~ 160 calories, 6 g protein, 14 g fat

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat
1/2 TBSP Canola Oil ~ 62 calories, 7 g fat
1 egg ~ 70 calories, 6 g protein, 4.75 g fat
4 oz Avocado ~ 182 calories, 2.2 g protein, 16 g fat


TOTAL ~ 1,439 calories, 150.5 g protein, 79.5 g fat

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Lower A

Squat 2x12 (145 lbs)
4 /10 effort

Glute Bridge 2x14 (145 lbs)
2 /10 effort

Walking Lunge 1x11 (35 lb DBs)
2 /10 effort

Romanian Deadlift 1x11 (145 lbs)
1 /10 effort

*Calf Raise 1x19 (145 lbs)
1 /10 effort

#Hanging Leg Raise 1x24 (Bodyweight)
8 /10 effort


45 Degree Back Extension 1x15 (bodyweight)
1 /10 effort

Notes: It may sound silly, but I feel better already from adding the extra fat to my diet yesterday.

Adequate daily fiber consumption is something I won't ignore long term. Maybe next week I'll figure out how to make it work.

I found out my fish oil has 6 g of fat and some calories, so I'll add that as well.

I have a shooting pain on the left side of my upper back. If I inhale too much it really shoots with pain. I think it's a knot that I need to work out, but wow does it hurt. I dont know if I'll be able to work out tomorrow it hurts so bad.

Looking for a masseuse in the area I'm visiting.

[Camarija]

Date: Friday, February 28, 2020

Age: 31

Height: 6 foot 3 inches

Week 5 Morning Weight: 187.8 Pounds

Week 5 Body Fat %: ~ 23.4 %

Week 5 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 7.5 Hours

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

4 oz Avocado ~ 182 calories, 2.2 g protein, 16 g fat
Fish Oil ~ 70 calories, 6 g fat
1 oz Almonds ~ 160 calories, 6 g protein, 14 g fat
5 oz Spinach ~ 33 calories, 3.3 g protein

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat
1/2 TBSP Canola Oil ~ 62 calories, 7 g fat
1 egg ~ 70 calories, 6 g protein, 5 g fat

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

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat
1/2 TBSP Canola Oil ~ 62 calories, 7 g fat
1 egg ~ 70 calories, 6 g protein, 5 g fat


TOTAL ~ 1,439 calories, 150.5 g protein, 80 g fat

Supplements: Multivitamin + Omega Oil

Energy Level: Alert with Pain in Upper Left Back

Workout: REST DAY


Notes:

The upper left back pain is still there. Hopefully I can get a massage today.

Massage is finally booked for tomorrow afternoon. I'll work out and then get my massage after.

[Camarija]

Date: Saturday, February 29, 2020

Age: 31

Height: 6 foot 3 inches

Week 5 Morning Weight: 187.8 Pounds

Week 5 Body Fat %: ~ 23.4 %

Week 5 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 9 Hours

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

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat
1/2 TBSP Canola Oil ~ 62 calories, 7 g fat
1 egg ~ 70 calories, 6 g protein, 5 g fat

21.25 g Sunflower Kernels ~ 135 calories, 5.5 g protein, 11 g fat
Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein
Fish Oil ~ 70 calories, 6 g fat

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat
1/2 TBSP Canola Oil ~ 62 calories, 7 g fat
1 egg ~ 70 calories, 6 g protein, 5 g fat

4 oz Avocado ~ 182 calories, 2.2 g protein, 16 g fat
21.25 g Sunflower Kernels ~ 135 calories, 5.5 g protein, 11 g fat
5 oz Spinach ~ 33 calories, 3.3 g protein


TOTAL ~ 1,389 calories, 149.5 g protein, 74 g fat

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Upper B

EZ-Bar Overhead Press 2x8 (65 lbs)
2 /10 effort

Assisted Chin Up 2x8 (145 lbs total)
2 /10 effort

Assisted Dip 1xAMRAP (170 lbs total)
16 Reps

EZ-Bar Pendlay Row 1xAMRAP (95 lbs)
15 reps

#EZ-Bar Overhead Extension 1xAMRAP (50 lbs)
14 Reps
+
#EZ-Bar Curl 1xAMRAP (50 lbs)
13 Reps

#Y Raise 2x15 (10 lb DBs)
2 /10 effort
+
#Rear Delt Raise 2x15 (20 lb DBs)
5 /10 effort
+
#Face Pull 2x15 (30 lbs)
6 /10 effort

45 Degree Back Extension 1x17 (bodyweight)
1 /10 effort

Notes:
I'm getting a massage after today's workout! WOOHOO! Also, the pain in my left upper back is low enough that I'll be able to workout today

The massage sucked, but I can massage the knot myself. After about 30 minutes of DIY massaging, it feels a lot better now finally.

[Camarija]

Date: Sunday, March 1, 2020

Age: 31

Height: 6 foot 3 inches

Week 5 Morning Weight: 187.8 Pounds

Week 5 Body Fat %: ~ 23.4 %

Week 5 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 8.25 Hours

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

Fat Free Icelandic Yogurt ~ 90 calories, 17 g protein
21.25 g Sunflower Kernels ~ 135 calories, 5.5 g protein, 11 g fat

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat
1/2 TBSP Canola Oil ~ 62 calories, 7 g fat
1 egg ~ 70 calories, 6 g protein, 5 g fat
Fish Oil ~ 70 calories, 6 g fat

10 oz Filet Mignon W/ Caramelized Onions, Blue Cheese, Balsamic ~ 555 calories, 66.7 protein, 27.6 g fat



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

TOTAL ~ 1,437 calories, 152.7 g protein, 75.6 g fat

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Lower B

Walking Lunge 2x8 (40 lb DBs)
2 /10 effort

Romanian Deadlift 2x8 (155 lbs)
2 /10 effort

Squat 1x13 (145 lbs)
6 /10 effort

Glute Bridge 1x15 (145 lbs)
2 /10 effort

*Calf Raise 1x15 (155 lbs)
2 /10 effort

#Hanging Leg Raise 1x25 (Bodyweight)
8 /10 effort


45 Degree Back Extension 1x17 (bodyweight)
6 /10 effort

Notes: LEG DAY! WOOOOOOO

I think my workout times for leg day are still around 20 minutes or so.

Feels good°!!

[Camarija]

Date: Monday, March 2, 2020

Age: 31

Height: 6 foot 3 inches

Week 5 Morning Weight: 187.8 Pounds

Week 5 Body Fat %: ~ 23.4 %

Week 5 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

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Flexed Front

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Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 8 Hours

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

Chicken, Spinach, Mushroom, Bacon, Feta, egg ~ 620 calories, 63 g protein, 32.5 g fat

4 oz Avocado ~ 182 calories, 2.2 g protein, 16 g fat
Fish Oil ~ 70 calories, 6 g fat

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat
1/2 TBSP Canola Oil ~ 62 calories, 7 g fat
1 egg ~ 70 calories, 6 g protein, 5 g fat

Boneless Skinless Chicken Breast ~ 240 calories, 52 g protein, 3 g fat
1/2 TBSP Canola Oil ~ 62 calories, 7 g fat


TOTAL ~ 1,546 calories, 175.2 protein, 79.5 g fat

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Upper A

Assisted Dip 2x8 (170 lbs total)
3 /10 effort

EZ-Bar Pendlay Row 2x8 (95 lbs)
3 /10 effort

EZ-Bar Overhead Press 1xAMRAP (65 lbs)
16 Reps

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

#EZ-Bar Overhead Extension 1xAMRAP (50 lbs)
14 Reps
+
#EZ-Bar Curl 1xAMRAP (50 lbs)
13 Reps

#Y Raise 2x17 (10 lb DBs)
10 /10 effort
+
#Rear Delt Raise 2x17 (20 lb DBs)
10 /10 effort
+
#Face Pull 2x17 (30 lbs)
10 /10 effort

45 Degree Back Extension 1x17 (bodyweight)
3 /10 effort

Notes: I think I have the weights dialed in correctly, but we'll see. I'll try performing the 2-set main lifts slowly with controlled form

The rotator cuff/rear delt exercises today felt like I'm at the weight limit for those. The rep ranges are good with good form so it should work for the next couple if weeks.

[Rjeezie]

Monthly Review: Month 1

Great detailed monthly review and great progress. Keep it up