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  1. #91
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 385
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is online now
    Date: Monday, March 30, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 9 Morning Weight: 182.8 Pounds

    Week 9 Body Fat %: ~ 21.82 %

    Week 9 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 180 Pounds

    Sleep: 8 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 3 ~ 348 calories, 63 g protein, 2.1 g fat, 2.1 g fiber

    453.5 g Cajun Shrimp ~ 320 calories, 60 g protein, 4 g fat, 0 g fiber

    4 TBSP Psillium Husk ~ 72 calories, 16 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    113 g Pistachio & Almond Blend ~ 680 calories, 24 g protein, 56 g fat, 12 g fiber

    6 Dark Chocolate Covered Brazil Nuts ~ 160.9 calories, 2.68 g protein, 14.75 g fat, 1 g fiber

    Total: 1,650.9 calories, 149.68 g protein, 82.85 g fat, 33.78 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: Lower Day

    Front Squat 2x10 (128 lbs)
    [Standard Bar + Collars + 4x25 lbs + 2x5 lbs]
    9 /10 Effort
    Bad form wrist pain. Dropped the bar.


    Romanian Deadlift 2x12 (174 lbs)
    [Standard Bar + Collars + 4x25 lbs + 4x10 + 2x5 + 2x3 lbs]
    3 /10 Effort

    Glute Bridge 2x14 (174 lbs)
    [Standard Bar + Collars + 4x25 lbs + 4x10 + 2x5 + 2x3 lbs]
    1 /10 Effort

    Walking Lunge, 2x10 /per side (55.3 lb DBs)
    [Standard Dumbbell + Collars + 2x25 lbs]
    9.5 /10 Effort

    Calf Raise 2xAMRAP (55.3 lb DBs)
    [Standard Dumbbell + Collars + 2x25 lbs]
    14 Reps
    13 Reps


    Feet Elevated Crunches 1xAMRAP (18 lbs)
    [Standard Bar + Collars]
    30 Reps
    +
    Lying Bent Knee Windshield Wipers 1xAMRAP (Bodyweight)
    [Standard Bar + Collars]
    10 Reps

    Notes:
    I'm thinking more about my dream home gym. Instead of many machines, I think I'd prefer a minimalist approach. For example, Legend Fitness manufactures these Modular Power Cages with ' Fusion ' modules. Here's one with an inside facing Lat Pulldown / Low Row module with my preferred attachments and color scheme.



    I decided to add in an extra set for abs to target lower and oblique regions, rather than just the rectus abdominis.

    My lunges are super heavy, but any less weight and it becomes a major hassle for weight change. So I'll just keep roughing it out.


    Bulksgiving begins July 21, 2020


    Last edited by Camarija; 04-20-2020 at 02:48 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  2. #92
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 385
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is online now
    Date: Tuesday, March 31, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 9 Morning Weight: 182.8 Pounds

    Week 9 Body Fat %: ~ 21.82 %

    Week 9 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 180 Pounds

    Sleep: 8 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 3 ~ 348 calories, 63 g protein, 2.1 g fat, 2.1 g fiber

    453.5 g Cajun Shrimp ~ 320 calories, 60 g protein, 4 g fat, 0 g fiber

    4 TBSP Psillium Husk ~ 72 calories, 16 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    113 g Pistachio & Almond Blend ~ 680 calories, 24 g protein, 56 g fat, 12 g fiber

    6 Dark Chocolate Covered Brazil Nuts ~ 160.9 calories, 2.68 g protein, 14.75 g fat, 1 g fiber

    Total: 1,650.9 calories, 149.68 g protein, 82.85 g fat, 33.78 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: Rest Day 1

    Notes:
    I'm exploring more possibilities with Watson Gym Equipment Stainless Steel Olympic Weight Plates.

    I've already decided this is the logo and color scheme that I'd like. I may tone down the complexity of the pattern of the robot skull and mohawk to something more simple.

    *note for the above, due to red being the first layer, red will appear to outline the amethyst and seafoam as well. This will make the amethyst and seafoam colors pop.

    I think this is the font I'd like:


    I'm experimenting the possibilities of geometric borders to see if it makes sense, but so far I don't see it working out:


    I decided that amethyst shadow background made the font both less legible and cartoony. I scrapped the idea but you can decide for yourself.


    I'm planning on ordering 4 - 8 plates of each for a total of 300 - 600 KG, so around £3,000 - 6,000.00 GBP.

    Alternatively, I could go for the easier handling Ivanko OMEZ for around $2,900 USD. 61% off the Watson price comes at the cost of lower quality, lower weight accuracy, more maintenance, and less customization. Although, this is relative; Ivanko plates are still overall high quality. The thought of brushing, sanding, prepping and spraying 48 plates every odd year sounds too tiresome. I could just buy new Ivanko plates every 10 years or so, selling my older plates that need maintenance to someone willing to deal with it. But that presents a whole new tiresome proposition of buying, selling, receiving, and moving all of the plates around every 10 years or so. I should mention I have no interest in bumper nor coated plates. I think I'll end up buying the Watson stainless plates in 2021 when this Virus business is finally over.


    I'm taking two consecutive rest days. After doing some math, I realized that my increased sets per week were approaching that of the normal intermediate program. Logically I need to show restraint and pump the breaks. It's not like I'm bulking here anyway, so hopefully this approach will minimize injuries.
    Bulksgiving begins July 21, 2020


    Last edited by Camarija; 04-20-2020 at 02:48 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  3. #93
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 385
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is online now
    Date: Wednesday, April 1, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 9 Morning Weight: 182.8 Pounds

    Week 9 Body Fat %: ~ 21.82 %

    Week 9 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 180 Pounds

    Sleep: 6 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

    4 oz Almonds ~ 680 calories, 24 g protein, 56 g fat, 12 g fiber

    4 TBSP Psillium Husk ~ 72 calories, 16 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    5 Dark Chocolate Covered Brazil Nuts ~ 149.45 calories, 2.49 g protein, 13.69 g fat, 2.49 g fiber

    Total: 1,667.45 calories, 152.49 g protein, 79.89 g fat, 34.69 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: Rest Day 2

    Notes:
    I'm trying out different looks with rough mockups of the custom stainless steel plates.

    Since red will be the second layer (after black), all subsequent layers will appear to be lightly lined by red. This SHOULD make the amethyst and seafoam colors pop even more, making the border I added to the logo superfluous.

    Below logo without border
    [Imagine the amethyst colors being lightly outlined by that color of red]


    Below logo with border


    It may help with balance to make the Watson logo amethyst with a thin red outline instead of full on red. Same color scheme as the logo on the opposite side of the disc should look like.




    Day TWO of rest days. Showing some restraint by taking the day off again.
    Bulksgiving begins July 21, 2020


    Last edited by Camarija; 04-01-2020 at 02:30 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  4. #94
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 385
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is online now
    Date: Thursday, April 2, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 9 Morning Weight: 182.8 Pounds

    Week 9 Body Fat %: ~ 21.82 %

    Week 9 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 180 Pounds

    Sleep: 8 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

    4 oz Almonds ~ 680 calories, 24 g protein, 56 g fat, 12 g fiber

    4 TBSP Psillium Husk ~ 72 calories, 16 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    5 Dark Chocolate Covered Brazil Nuts ~ 149.45 calories, 2.49 g protein, 13.69 g fat, 2.49 g fiber

    Total: 1,667.45 calories, 152.49 g protein, 79.89 g fat, 34.69 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: Upper Day

    Chin Ups (187.8 lbs) - 3xAMRAP
    11 Reps
    9 Reps
    7 Reps

    Paused Wide Grip Angled Push Ups (187.8 lbs) - 3xAMRAP
    20 Reps
    12 Reps
    10 Reps

    Pendlay Row (118 lbs) - 2xAMRAP
    [Standard Bar + Collars + 4x25 lbs]
    14 Reps
    10 Reps

    Clean + Overhead Press (80 lbs) - 2xAMRAP
    [Standard Bar + Collars + 2x25 lbs + 4x3 lbs]
    13 Reps
    9 Reps

    EZ Curls (59 lbs) - 1 x AMRAP
    [EZ Bar + Collars + 4x10 lbs + 2x3 lbs]
    15 Reps
    +
    EZ Bar Decline French Press (59 lbs) - 1 x AMRAP
    [EZ Bar + Collars + 4x10 lbs + 2x3 lbs]
    15 Reps

    DB Face Pulls (25 lb DBs) - 2 x AMRAP
    19 Reps
    9 Reps

    +
    DB Rear Delt Raises (25 lb DBs) - 2 x AMRAP
    20 Reps
    15 Reps


    Notes:
    After two days of rest I'm ready to get back into it!

    I decided to drop one set of Tricep Isolation because adding it in last time was probably a dumb idea anyway.

    I think 16 total sets is more than enough for one workout, although I'd prefer to keep it to 15 sets in the perfect world.

    I need to check my ego on Face Pulls and Rear Delt Raises. Next upper workout I'm going to perform these with a 3-0-2 tempo, and count failure where I'm outside the bounds of this tempo.

    Bulksgiving begins July 21, 2020


    Last edited by Camarija; 04-02-2020 at 05:01 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  5. #95
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 385
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is online now
    Date: Friday, April 3, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 9 Morning Weight: 182.8 Pounds

    Week 9 Body Fat %: ~ 21.82 %

    Week 9 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 180 Pounds

    Sleep: 8.5 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

    4 oz Almonds ~ 680 calories, 24 g protein, 56 g fat, 12 g fiber

    4 TBSP Psillium Husk ~ 72 calories, 16 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    5 Dark Chocolate Covered Brazil Nuts ~ 149.45 calories, 2.49 g protein, 13.69 g fat, 2.49 g fiber

    Total: 1,667.45 calories, 152.49 g protein, 79.89 g fat, 34.69 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: Lower Day

    Front Squat 2x11 (128 lbs)
    [Standard Bar + Collars + 4x25 lbs + 2x5 lbs]
    3 /10 Effort
    I hate unloading the bar off of my shoulders. It feels like I'm going to snap my wrists dropping the bar.


    Romanian Deadlift 2x14 (174 lbs)
    [Standard Bar + Collars + 4x25 lbs + 4x10 + 2x5 + 2x3 lbs]
    5 /10 Effort

    Glute Bridge 2x16 (174 lbs)
    [Standard Bar + Collars + 4x25 lbs + 4x10 + 2x5 + 2x3 lbs]
    2 /10 Effort

    Walking Lunge, 2x11 /per side (55.3 lb DBs)
    [Standard Dumbbell + Collars + 2x25 lbs]
    9.5 /10 Effort

    Feet Elevated Crunches 1xAMRAP (25 lbs)
    [25 lb DB]
    17 Reps
    +
    Lying Bent Knee Windshield Wipers 1xAMRAP (Bodyweight)
    10 Reps

    Calf Raise 2xAMRAP (55.3 lb DBs)
    [Standard Dumbbell + Collars + 2x25 lbs]
    15 Reps
    13 Reps


    Notes:
    I'm going to pay respect to my esteemed enemy, the walking lunges, before we do battle today:

    We have many years of struggles before us
    Today is a pebble that will become our mountain
    You are brutal, but you are fair
    In the face your mighty weight, I will never abandon my good form


    I'm moving calf raises to the end of my workout so my forearms can recover after walking lunges.

    Holy heck that was a tough battle! That mantra got me to power through the walking lunges.

    Bulksgiving begins July 21, 2020


    Last edited by Camarija; 04-03-2020 at 06:28 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  6. #96
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 385
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is online now
    Date: Saturday, April 4, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 9 Morning Weight: 182.8 Pounds

    Week 9 Body Fat %: ~ 21.82 %

    Week 9 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 180 Pounds

    Sleep: 8 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

    4 oz Almonds ~ 680 calories, 24 g protein, 56 g fat, 12 g fiber

    4 TBSP Psillium Husk ~ 72 calories, 16 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    5 Dark Chocolate Covered Brazil Nuts ~ 149.45 calories, 2.49 g protein, 13.69 g fat, 2.49 g fiber

    Total: 1,667.45 calories, 152.49 g protein, 79.89 g fat, 34.69 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: Upper Day

    Chin Ups (187.8 lbs) - 3xAMRAP
    11 Reps
    9 Reps
    8 Reps

    Paused Wide Grip Angled Push Ups (187.8 lbs) - 3xAMRAP
    20 Reps
    20 Reps
    12 Reps

    Pendlay Row (118 lbs) - 2xAMRAP
    [Standard Bar + Collars + 4x25 lbs]
    14 Reps
    10 Reps

    Clean + Overhead Press (80 lbs) - 2xAMRAP
    [Standard Bar + Collars + 2x25 lbs + 4x3 lbs]
    13 Reps
    10 Reps

    EZ Curls (59 lbs) - 1 x AMRAP
    [EZ Bar + Collars + 4x10 lbs + 2x3 lbs]
    15 Reps
    +
    EZ Bar Decline French Press (59 lbs) - 1 x AMRAP
    [EZ Bar + Collars + 4x10 lbs + 2x3 lbs]
    17 Reps

    DB Face Pulls (30 lb DBs) - 2 x AMRAP
    15 Reps
    +
    DB Rear Delt Raises (30 lb DBs) - 1 x AMRAP
    15 Reps
    15 Reps


    Notes:
    Today I'm going to focus on GOOD QUALITY FORM on my face pulls and rear delt raises. The reps may be lower, but they'll be quality.

    I increased the weight and dropped some of the rear delt work because I was probably going overboard in the first place.

    I'm starting to feel some noticeable cumulative fatigue on my back. I attribute this to the change to garage training; changing the plates on the ground specifically adds a lot of unnecessary volume to my back. Heck this stinks.

    Surprisingly, my rotator cuff and rear delt strength is actually improving really quickly. For example, I expected to only get 8 to 10 reps out of dumbbell face pulls today. But I managed to squeeze out 15 good quality reps, despite the 20% weight increase. That might ALSO be attributed to garage training, since I need to Power Clean the bar off the ground all the time now.

    Bulksgiving begins July 21, 2020


    Last edited by Camarija; 04-05-2020 at 04:45 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  7. #97
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 385
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is online now
    Date: Sunday, April 5, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 9 Morning Weight: 182.8 Pounds

    Week 9 Body Fat %: ~ 21.82 %

    Week 9 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 180 Pounds

    Sleep: 8.5 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

    4 oz Almonds ~ 680 calories, 24 g protein, 56 g fat, 12 g fiber

    4 TBSP Psillium Husk ~ 72 calories, 16 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    5 Dark Chocolate Covered Brazil Nuts ~ 149.45 calories, 2.49 g protein, 13.69 g fat, 2.49 g fiber

    151 g Haas Avocado ~ 242 calories, 3.02 g protein, 22.14 g fat, 10.1 g fiber

    Total: 1,909.45 calories, 155.51 g protein, 102.03 g fat, 44.79 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: Lower Day

    Front Squat 2x12 (128 lbs)
    [Standard Bar + Collars + 4x25 lbs + 2x5 lbs]
    3 /10 Effort
    I focus almost 100% on my wrists rather than my legs.


    Romanian Deadlift 2x15 (174 lbs)
    [Standard Bar + Collars + 4x25 lbs + 4x10 + 2x5 + 2x3 lbs]
    4 /10 Effort

    Glute Bridge 2x17 (174 lbs)
    [Standard Bar + Collars + 4x25 lbs + 4x10 + 2x5 + 2x3 lbs]
    2 /10 Effort

    Walking Lunge, 2x11 /per side (55.3 lb DBs)
    [Standard Dumbbell + Collars + 2x25 lbs]
    9.5 /10 Effort

    Calf Raise 2xAMRAP (55.3 lb DBs)
    [Standard Dumbbell + Collars + 2x25 lbs]
    17 Reps
    13 Reps


    Feet Elevated Crunches 1xAMRAP (25 lbs)
    [25 lb DB]
    20 Reps
    +
    Lying Bent Knee Windshield Wipers 1xAMRAP (Bodyweight)
    10 Reps

    Notes:
    Just have to not snap my wrists on front squats, not crush my balls on glute bridges, and power through the heavy as heck walking lunges. GO TEAM!


    I decided I didn't want to increase the reps for my lunges. They're insanely heavy for me already and I just want to give it more time to get used to. The weight is only going up from here.

    Bulksgiving begins July 21, 2020


    Last edited by Camarija; 04-05-2020 at 10:02 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  8. #98
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 385
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is online now
    Date: Monday, April 6, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 9 Morning Weight: 182.8 Pounds

    Week 9 Body Fat %: ~ 21.82 %

    Week 9 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 180 Pounds

    Sleep: 4 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

    4 oz Almonds ~ 680 calories, 24 g protein, 56 g fat, 12 g fiber

    4 TBSP Psillium Husk ~ 72 calories, 16 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    5 Dark Chocolate Covered Brazil Nuts ~ 149.45 calories, 2.49 g protein, 13.69 g fat, 2.49 g fiber

    Total: 1,667.45 calories, 152.49 g protein, 79.89 g fat, 34.69 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Tired

    Workout: REST DAY

    Notes:
    Sleep sucked, but I'll hopefully make up for it tonight.

    I planned out what my next level of progression will look like (likely not until 2021 or beyond):

    Day 1: Upper A
    Day 2: Lower A
    Day 3: Rest
    Day 4: Upper B
    Day 5: Lower B
    Day 6: Rest
    Day 7: Rest

    Upper A:
    1. Bench Press (3 x 5)
    2. Weighted Chin Up (3x8)
    3. Incline Bench Press (3 x 10)
    4. Hammer Strength Pronated Row (3 x 12)
    5. Cable French Press (3 x 15)
 + 
Cable Face Pull 
(3 x 15)
    6. Weighted Incline Crunch (2 x 20) 
+ 
Wrist Roller (2 x 20)

    Lower A:
    1. Squat (3 x 5)
    2. Weighted Back Extension (3 x 8)
    3. Leg Press (3 x 10)
    4. Glute Bridge (3 x 12)
    5. Peterson Step Up (3 x 15)
 +
 Banded Reverse Hyperextension (3 x AMRAP)
    6. Landmine Rotation (2 x 20) 
+
 Standing Calf Raise (2 x 20)

    Upper B:
    1. Overhead Press (3 x 5)
    2. Wide Lat Pulldown (3 x 8)
    3. Weighted Chest Dip (3 x 10)
    4. Hammer Strength Neutral Row (3 x 12)
    5. Cable Bicep Curl (3 x 15)
 + Cable One Armed Reverse Fly (3 x 15)
    6. Cable Crunch (2 x 20)
 +
 Wrist Roller (2 x 20)

    Lower B:
    1. Front Squat (3 x 5)
    2. Romanian Deadlift (3 x 8)
    3. Bulgarian Split Squat (3 x 10)
    4. Hip Thrust (3 x 12)
    5. Glute Ham Raise (3 x 15)
 + 
Banded Reverse Hyperextension (3 x AMRAP)
    6. Weighted Hanging Leg Raise (2 x 20)
 + 
Standing Calf Raise (2 x 20)


    I think this is the Home Gym Layout I'll make for 2021 to follow that program.



    1.
    ~ Power Rack ~
    
Legend Fitness Pro Series Modular Power Cage


    * Power Cage Options *
    
A - Pro Series Safety Straps
    
B - Pro Series Inverted Safety Arms
    C - Double-Sided Pro Series Monster Hooks
    
D - Pro Series Independent Dip Attachments
    
E - Single Landmine

    F - Bench Docking System

    G - Pro Series Self Adjusting Docking Utility Bench
    
H - Fusion 1 Inside Lat Pulldown / Seated Row Module


    2.
    
~ Bars ~
    
A - Rogue Ohio Bar Stainless Steel
    B - EliteFTS Football Bar
    C - EliteFTS SS Yoke Bar
    D - Marr's Bar Cerakote

    3.
    ~ Olympic Weightlifting Plates ~
    Watson Gym Equipment Pro Olympic Weight Plates

    * Custom Stainless Steel (kg) *
    
A - 18 x 25 kg
    
B - 6 x 20 kg
    
C - 6 x 15 kg
    
D - 6 x 10 kg
    
E - 6 x 5 kg
    
F - 30 x 0.5 kg
    
G - 30 x 0.25 kg
    H - 30 x 0.125 kg

    4.
    ~ Cable Attachments ~
    A - MAG Grip Medium Grip Pronate

    B - MAG Grip Medium Grip Supinate
    
C - MAG Grip Wide Grip

    D - American Barbell US Made High-Strength Aluminum Revolving Pressdown Bar

    E - American Barbell US Made High-Strength Aluminum Revolving Curl Bar

    F - LPG Muscle Tricep Rope Double ‘Semi-Live’ 36’’

    G - Hampton Fitness Dual Action Chain Stirrup Cable Attachment HTPH-4

    H - 2x IPR Fitness Ankle Strap

    5.
    ~ Miscellaneous ~

    A - Rogue Dip Belt
    
B - IPR Fitness Hip Thrust X Pad

    C - TK Star 10 Degree Forward Motion Calf / Tibia Block
    
D - 3x OSO CM-1 Metal Collars

    E - Genesis Jack 2.0
    F - Sports Grips SideWinder Pro Xtreme #3 Hand, Wrist, Forearm Exerciser 2″ diameter Handle
    G - Power Lift Single Leg Squat Stand

    6.
    ~ Storage ~
    
A - Slatwall Panel
    B - Watson Gym Vertical Plate Tree on Wheels with 8 Weight Pins and 2 Bar Holders

    7.
    ~Other Equipment~
    A - Panatta Leg Press Bridge with Stainless Steel Plate
    B - UCS Glute Ham Machine
    C - Hammer Strength Plate-Loaded Iso-Lateral Rowing

    8.
    ~Flooring~
    A - Regupol Everroll Weightlayer


    Bulksgiving begins July 21, 2020


    Last edited by Camarija; 04-07-2020 at 11:21 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  9. #99
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 385
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is online now
    Date: Tuesday, April 7, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 9 Morning Weight: 182.8 Pounds

    Week 9 Body Fat %: ~ 21.82 %

    Week 9 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 180 Pounds

    Sleep: 7 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

    4 oz Almonds ~ 680 calories, 24 g protein, 56 g fat, 12 g fiber

    4 TBSP Psillium Husk ~ 72 calories, 16 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    5 Dark Chocolate Covered Brazil Nuts ~ 149.45 calories, 2.49 g protein, 13.69 g fat, 2.49 g fiber

    Total: 1,667.45 calories, 152.49 g protein, 79.89 g fat, 34.69 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: A Bit Tired

    Workout: Upper Day

    Chin Ups (187.8 lbs) - 3xAMRAP
    11 Reps
    9 Reps
    8 Reps

    Paused Wide Grip Angled Push Ups (187.8 lbs) - 3xAMRAP
    20 Reps
    20 Reps
    15 Reps

    Pendlay Row (118 lbs) - 2xAMRAP
    [Standard Bar + Collars + 4x25 lbs]
    14 Reps
    10 Reps

    Clean + Overhead Press (80 lbs) - 2xAMRAP
    [Standard Bar + Collars + 2x25 lbs + 4x3 lbs]
    13 Reps
    11 Reps

    EZ Curls (63 lbs) - 1 x AMRAP
    [EZ Bar + Collars + 2x25 lbs]
    10 Reps
    +
    EZ Bar Decline French Press (63 lbs) - 1 x AMRAP
    [EZ Bar + Collars + 2x25 lbs]
    13 Reps

    DB Face Pulls (30 lb DBs) - 1 x AMRAP
    15 Reps
    +
    DB Rear Delt Raises (30 lb DBs) - 2 x AMRAP
    16 Reps
    16 Reps


    Notes:
    Let's do it!

    I feel like I may be losing too much weight too quickly. My plan is take a rest day the day after tomorrow and weigh myself just to be on the safe side. If I'm losing much more than a pound a week, I'll adjust accordingly.

    Bulksgiving begins July 21, 2020


    Last edited by Camarija; 04-07-2020 at 08:03 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  10. #100
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 385
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is online now
    Date: Wednesday, April 8, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 9 Morning Weight: 182.8 Pounds

    Week 9 Body Fat %: ~ 21.82 %

    Week 9 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 180 Pounds

    Sleep: 6 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

    141 g Cocao Roast Almonds ~ 755.357 calories, 25.178 g protein, 65.464 g fat, 15.107 g fiber

    6 TBSP Psillium Husk ~ 108 calories, 24 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    65 g Camel Milk Chocolate ~ 383.5 calories, 3.835 g protein, 25.87 g fat

    Total: 2,012.857 calories, 155.013 g protein, 98.534 g fat, 43.307 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Tired

    Workout: REST DAY

    Notes:
    I needed rest day here. I couldn't wait until tomrorow.



    Bulksgiving begins July 21, 2020


    Last edited by Camarija; 04-08-2020 at 07:57 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  11. #101
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 385
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is online now
    Surprise Review: Month 2.5

    Days Passed: 19 Days

    Total Calories In 19 Days: 32,114.487 Calories
    Total Protein In 19 Days: 2,933.563 Grams
    Total Fat In 19 Days: 1,548.484 Grams

    Total Fiber In 19 Days: 673.497
    Total Sleep In 19 Days: 133.25 Hours
    Total Weight Lost In 19 Days: 8.2 lbs <- this is a problem

    Average Daily Calories: 1,784.138 Calories
    Average Daily Protein: 154.398 Grams
    Average Daily Fat: 81.499 Grams
    Average Daily Fiber: 35.447 Grams
    Average Nightly Sleep: 7.013 Hours
    Average Weekly Weight Lost: 3.02 lbs

    Estimated Daily Caloric Maintenance: 3,294.664 Calories
    Estimated Lean Body Mass: 141.444 lbs
    Estimated Daily Protein Maintenance: 141.444 Grams
    Estimated Daily Fat Maintenance: 69.84 Grams

    Target Daily Calories For 1 lbs Loss Per Week: 2,794.664 Calories
    Target Daily Protein: 142 Grams
    Target Daily Fat: 70 Grams
    Target Daily Fiber: 38 Grams





    Date: Thursday, April 9, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 12 Morning Weight: 174.6 Pounds

    Week 12 Body Fat %: ~ 18.99 %

    Week 9 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 165 Pounds

    Sleep: 8 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

    141 g Cocao Roast Almonds ~ 755.357 calories, 25.178 g protein, 65.464 g fat, 15.107 g fiber

    6 TBSP Psillium Husk ~ 108 calories, 24 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    65 g Camel Milk Chocolate ~ 383.5 calories, 3.835 g protein, 25.87 g fat

    165 g russet potato (baked), 35 g chorizo, 0.25 cup mozzarella cheese, 1 tbsp avocado oil ~ 374.666 calories, 15.54 g protein, 17.81 g fat, 4.15 g fiber

    Total: 2,387.523 calories, 170.553 g protein, 116.344 g fat, 47.457 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Tired

    Workout: REST DAY

    Notes:
    I needed an extra rest day, and now I know why.

    I noticed I was losing too much weight too quickly. My blood work showed my testosterone was abnormally high (I don't take that stuff). So yeah, turns out my metabolism doubled over the last few weeks. I'm going to rest again today because I don't want to accidentally injure myself. Basically now I need to add 1,000 calories calories to my daily diet, which is going to be annoying, but okay.

    I needed to reevaluate how much volume I was doing. It was just too much. I've made changes that should be in line with the intent of the original program.




    Cornavirus Edition
    • Day 1 : Upper Day
    • Day 2: Lower Day
    • Day 3: Rest
    




    Workout Upper Day
    Chin Up
    2 x AMRAP


    Push Up
    
2 x AMRAP 


    Pendlay Row
    2 x AMRAP (8 - 10)


    Overhead Press
    2 x AMRAP (8 - 10)

    EZ Bar Curl
    2 x AMRAP (10 - 12)

    + Superset
    EZ Bar French Press
    2 x AMRAP (10 - 12)

    Dumbbell Face Pull
    2 x AMRAP (10 - 12)

    Dumbbell Lateral Raise
    1 x AMRAP (10 - 12)

    Dumbbell Rear Delt Raise
    1 x AMRAP (10 - 12)

    Wrist Curl
    2 x AMRAP (10 - 12)




    Workout Lower Day
    Front Squat
    2 x (8 - 10)

    Romanian Deadlift
    2 x (8 - 10)


    Glute Bridge
    2 x (8 - 10)


    Walking Lunge
    2 x (8 - 10)

    Weighted Bird Dog
    2 x (10 - 12)
    + Superset
    Hip Abductions
    2 x (10 - 12)

    Weighted Crunch
    2 x (10 - 12)

    Windshield Wipers
    2 x (10 - 12)

    Calf Raise
    2 x (10 - 12)


    Because of the unexpected rapid weight loss, Bulksgiving is being moved up!

    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 04-17-2020 at 06:24 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  12. #102
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 385
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is online now
    Date: Friday, April 10, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 12 Morning Weight: 174.6 Pounds

    Week 12 Body Fat %: ~ 18.99 %

    Week 9 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 165 Pounds

    Sleep: 6 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

    141 g Cocoa Roast Almonds ~ 755.357 calories, 25.178 g protein, 65.464 g fat, 15.107 g fiber

    4 TBSP Psyllium Husk ~ 72 calories, 16 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    Elevation Apple Pie Bar ~ 200 calories, 4 g protein, 10 g fat, 4 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

    Total: 2,335.857 calories, 159.428 g protein, 128.464 g fat, 40.307 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Tired

    Workout: FINAL REST DAY

    Notes:
    Last Rest Day

    This was more of a deload week. I know I've been pushing the intensity to the limit for a while now and it was time to take it easy and increase my calories. Tomorrow I'll do a lower day followed by another rest day. Then I'll kick back into gear with my normal workouts on a basis of:

    Upper Day
    Lower Day
    Rest Day
    Repeat

    I checked to make sure the volume makes sense with regards to progression, and it does. No problems there.


    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 04-17-2020 at 06:24 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  13. #103
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 385
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is online now
    Date: Saturday, April 11, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 12 Morning Weight: 174.6 Pounds

    Week 12 Body Fat %: ~ 18.99 %

    Week 9 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 165 Pounds

    Sleep: 8 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

    Unsalted Pistachio Kernels ~ 850 calories, 30 g protein, 70 g fat, 15 g fiber

    4 TBSP Psyllium Husk ~ 72 calories, 16 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    Pecan Goji Pistachio Bar ~ 250 calories, 4 g protein, 18 g fat, 5 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

    Total: 2,480 calories, 165 g protein, 142 g fat, 41 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: Workout Lower Day
    Front Squat
    [Standard Bar + Collars + 4x25 lbs lbs]
    8 Reps

    Romanian Deadlift
    [Standard Bar + Collars + 6x25 lbs + 2x10 lbs]
    8 Reps

    Glute Bridge
    [Standard Bar + Collars + 6x25 lbs + 2x10 lbs]
    8 Reps

    Bulgarian Split Squat
    [25 lb DBs]
    8 Reps

    Bird Dog
    [Bodyweight]
    10 Reps

    + Superset

    Hip Abductions
    [Bodyweight]
    10 Reps

    Crunch
    [Bodyweight]
    10 Reps

    Windshield Wipers
    [Bodyweight]
    10 Reps

    Calf Raise
    [25 lb DBs]
    20 Reps

    Notes:
    Ready to go!




    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 04-17-2020 at 06:24 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  14. #104
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 385
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is online now
    Date: Sunday, April 12, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 12 Morning Weight: 174.6 Pounds

    Week 12 Body Fat %: ~ 18.99 %

    Week 9 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 165 Pounds

    Sleep: 0 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

    141 g Cocao Roast Almonds ~ 755.357 calories, 25.178 g protein, 65.464 g fat, 15.107 g fiber

    4 TBSP Psyllium Husk ~ 72 calories, 16 g fiber

    Fish Oil ~ 70 calories, 6 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

    Total: 2,135.857 calories, 155.428 g protein, 118.164 g fat, 36.307 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Tired

    Workout: REST DAY

    Notes:
    Last day of my deload week before I hope back into it tomorrow

    No sleep, holy wow


    Because of the unexpected rapid weight loss, Bulksgiving is being moved up!

    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 04-17-2020 at 06:23 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  15. #105
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 385
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is online now
    Date: Monday, April 13, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 12 Morning Weight: 174.6 Pounds

    Week 12 Body Fat %: ~ 18.99 %

    Week 9 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 165 Pounds

    Sleep: 17 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

    141 g Cocao Roast Almonds ~ 755.357 calories, 25.178 g protein, 65.464 g fat, 15.107 g fiber

    4 TBSP Psyllium Husk ~ 72 calories, 16 g fiber

    Fish Oil ~ 70 calories, 6 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

    Total: 2,135.857 calories, 155.428 g protein, 118.164 g fat, 36.307 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: Workout Upper Day
    Chin Up - 2 x AMRAP

    11 Reps
    9 Reps

    Push Up - 
2 x AMRAP 

    20 Reps
    20 Reps

    Pendlay Row - 2 x AMRAP (8 - 10)

    [Standard Bar + Collars + 4x25 lbs]
    12 Reps
    10 Reps

    Overhead Press - 2 x AMRAP (8 - 10)
    [Standard Bar + Collars + 2x25 lbs + 2x5 lbs]
    13 Reps
    10 Reps

    Barbell Curl - 1 x AMRAP (10 - 12)

    [Barbell + Collars + 2x25 lbs]
    8 Reps

    EZ Bar French Press - 1 x AMRAP (10 - 12)
    [EZ Bar + Collars + 2x25 + 2x 5 lbs]
    10 Reps

    Dumbbell Face Pull - 1 x AMRAP (10 - 12)
    [30 lb DBs]
    16 Reps

    Dumbbell Lateral Raise - 1 x AMRAP (10 - 12)
    [25 lb DBs]
    6 Reps + 2 partial reps

    Dumbbell Rear Delt Raise - 1 x AMRAP (10 - 12)
    [30 lb DBs]
    16 Reps

    Wrist Curl - 1 x AMRAP (10 - 12)
    [25 lb DBs]
    10 Reps

    Notes:
    Excellent catch up sleep! Feeling Fresh!



    Because of the unexpected rapid weight loss, Bulksgiving is being moved up!

    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 04-17-2020 at 06:23 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  16. #106
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 385
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is online now
    Date: Tuesday, April 14, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 12 Morning Weight: 174.6 Pounds

    Week 12 Body Fat %: ~ 18.99 %

    Week 9 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 165 Pounds

    Sleep: 8 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

    Unsalted Pistachio Kernels ~ 1,360 calories, 48 g protein, 112 g fat, 24 g fiber

    4 TBSP Psyllium Husk ~ 72 calories, 16 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    Total: 2,198 calories, 165 g protein, 122.2 g fat, 44.2 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: Workout Lower Day
    Front Squat
    [Standard Bar + Collars + 4x25 lbs lbs]
    9 Reps
    9 Reps

    Romanian Deadlift
    [Standard Bar + Collars + 6x25 lbs + 2x10 lbs]
    9 Reps
    9 Reps

    Glute Bridge
    [Standard Bar + Collars + 6x25 lbs + 2x10 lbs]
    9 Reps
    9 Reps

    Bulgarian Split Squat
    [25 lb DBs]
    9 Reps
    9 Reps

    Bird Dog
    [Bodyweight]
    10 Reps
    10 Reps

    + Superset

    Hip Abductions
    [Bodyweight]
    10 Reps
    10 Reps

    Crunch
    [Bodyweight]
    10 Reps
    10 Reps

    + Superset

    Windshield Wipers
    [Bodyweight]
    10 Reps
    10 Reps

    Calf Raise
    [25 lb DBs]
    20 Reps
    20 Reps

    Notes:
    LET'S GO!!!!




    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 04-17-2020 at 06:23 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  17. #107
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 385
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is online now
    Date: Wednesday, April 15, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 12 Morning Weight: 174.6 Pounds

    Week 12 Body Fat %: ~ 18.99 %

    Week 9 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 165 Pounds

    Sleep: 8 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

    Unsalted Pistachio Kernels ~ 850 calories, 30 g protein, 70 g fat, 15 g fiber

    4 TBSP Psyllium Husk ~ 72 calories, 16 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    Total: 1,688 calories, 156 g protein, 80.2 g fat, 35.2 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: REST DAY

    Notes:
    Have to remind myself the program is Upper/Lower/REST . No need to go crazy on continuous gym days while on a cut.




    Bulksgiving begins June 8, 2020


    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  18. #108
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 385
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is online now
    Date: Thursday, April 16, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 12 Morning Weight: 174.6 Pounds

    Week 12 Body Fat %: ~ 18.99 %

    Week 9 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 165 Pounds

    Sleep: 6 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

    Unsalted Pistachio Kernels ~ 850 calories, 30 g protein, 70 g fat, 15 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    21 dark chocolate covered almonds ~ 500 calories, 20 g protein, 43.333 g fat, 20 g fiber

    Total: 2,116 calories, 176 g protein, 123.533 g fat, 39.2 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Tired

    Workout: Workout Upper Day
    Chin Up - 2 x AMRAP
    11 Reps
    9 Reps

    Push Up - 2 x AMRAP
    20 Reps
    20 Reps

    Pendlay Row - 2 x AMRAP (8 - 10)
    [Standard Bar + Collars + 4x25 + 2x5 lbs]
    10 Reps
    8 Reps

    Overhead Press - 2 x AMRAP (8 - 10)
    [Standard Bar + Collars + 2x25 lbs + 2x5 + 2x3 lbs]
    11 Reps
    8 Reps

    Barbell Curl - 1 x AMRAP (10 - 12)
    [Barbell + Collars + 2x25 lbs]
    10 Reps

    EZ Bar French Press - 1 x AMRAP (10 - 12)
    [EZ Bar + Collars + 2x25 + 2x 5 lbs]
    12 Reps

    Dumbbell Face Pull - 1 x AMRAP (10 - 12)
    [30 lb DBs]
    19 Reps

    Dumbbell Lateral Raise - 1 x AMRAP (10 - 12)
    [25 lb DBs]
    8 Reps

    Dumbbell Rear Delt Raise - 1 x AMRAP (10 - 12)
    [30 lb DBs]
    18 Reps

    Behind The Back Wrist Curl - 1 x AMRAP (10 - 12)
    [25 lb DBs]
    20 Reps

    Notes:
    Bad sleep. Emergency room drive today.




    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 04-17-2020 at 06:22 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  19. #109
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 385
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is online now
    Date: Friday, April 17, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 12 Morning Weight: 174.6 Pounds

    Week 12 Body Fat %: ~ 18.99 %

    Week 9 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 165 Pounds

    Sleep: 8 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

    Unsalted Pistachio Kernels ~ 850 calories, 30 g protein, 70 g fat, 15 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    21 dark chocolate covered almonds ~ 500 calories, 20 g protein, 43.333 g fat, 20 g fiber

    Total: 2,116 calories, 176 g protein, 123.533 g fat, 39.2 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: Workout Lower Day
    Front Squat
    [Standard Bar + Collars + 4x25 lbs lbs]
    10 Reps
    10 Reps

    Romanian Deadlift
    [Standard Bar + Collars + 6x25 lbs + 2x10 lbs]
    10 Reps
    10 Reps

    Glute Bridge
    [Standard Bar + Collars + 6x25 lbs + 2x10 lbs]
    10 Reps
    10 Reps

    Bulgarian Split Squat
    [25 lb DBs]
    10 Reps
    10 Reps

    Bird Dog
    [Bodyweight]
    11 Reps
    11 Reps

    + Superset

    Hip Abductions
    [Bodyweight]
    11 Reps
    11 Reps

    Crunch
    [Bodyweight]
    11 Reps
    11 Reps

    + Superset

    Windshield Wipers
    [Bodyweight]
    11 Reps
    11 Reps

    Calf Raise
    [30 lb DBs]
    18 Reps
    18 Reps

    Notes:
    LET'S GO!!!!




    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 04-17-2020 at 06:22 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  20. #110
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 385
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is online now
    Date: Saturday, April 18, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 12 Morning Weight: 174.6 Pounds

    Week 12 Body Fat %: ~ 18.99 %

    Week 9 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 165 Pounds

    Sleep: 9 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

    Sunflower Kernels ~ 540 calories, 22 g protein, 44 g fat, 9 g fiber

    1 oz Almonds ~ 160 calories, 6 g protein, 14 g fat, 4 g fiber

    4 TBSP Psyllium Husk ~ 72 calories, 16 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    1 oz Lindt 70% cocoa ~ 190 calories, 2 g protein, 14 g fat, 2 g fiber

    Total: 1,728 calories, 156 g protein, 82.2 g fat, 35.2 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: REST DAY

    Notes:
    Have to remind myself the program is Upper/Lower/REST . No need to go crazy on continuous gym days while on a cut.




    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 04-18-2020 at 08:02 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  21. #111
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 385
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is online now
    Date: Sunday, April 19, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 12 Morning Weight: 174.6 Pounds

    Week 12 Body Fat %: ~ 18.99 %

    Week 9 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 165 Pounds

    Sleep: 8 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

    Unsalted Pistachio Kernels ~ 850 calories, 30 g protein, 70 g fat, 15 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    21 dark chocolate covered almonds ~ 500 calories, 20 g protein, 43.333 g fat, 20 g fiber

    Total: 2,116 calories, 176 g protein, 123.533 g fat, 39.2 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Tired

    Workout: Workout Upper Day
    Chin Up - 2 x AMRAP
    11 Reps
    10 Reps

    Push Up - 2 x AMRAP
    22 Reps
    20 Reps

    Pendlay Row - 2 x AMRAP (8 - 10)
    [Standard Bar + Collars + 4x25 + 2x5 lbs]
    10 Reps
    10 Reps

    Overhead Press - 2 x AMRAP (8 - 10)
    [Standard Bar + Collars + 2x25 lbs + 2x5 + 2x3 lbs]
    11 Reps
    9 Reps

    Barbell Curl - 1 x AMRAP (10 - 12)
    [Barbell + Collars + 2x25 lbs]
    10 Reps

    EZ Bar French Press - 1 x AMRAP (10 - 12)
    [EZ Bar + Collars + 2x25 + 2x 5 lbs]
    13 Reps

    Dumbbell Face Pull - 1 x AMRAP (10 - 12)
    [35 lb DBs]
    15 Reps

    Dumbbell Lateral Raise - 1 x AMRAP (10 - 12)
    [25 lb DBs]
    8 Reps

    Dumbbell Rear Delt Raise - 1 x AMRAP (10 - 12)
    [35 lb DBs]
    15 Reps

    Behind The Back Wrist Curl - 1 x AMRAP (10 - 12)
    [30 lb DBs]
    20 Reps

    Notes:
    BETTER DAY TODAY! FEEL FRESH!




    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 04-19-2020 at 05:24 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  22. #112
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 385
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is online now
    Date: Monday, April 20, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 12 Morning Weight: 174.6 Pounds

    Week 12 Body Fat %: ~ 18.99 %

    Week 9 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 165 Pounds

    Sleep: 8 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

    Unsalted Pistachio & Almond Blend 226 g ~ 1360 calories, 48 g protein, 112 g fat, 24 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    2 TBSP Psyllium Husk ~ 36 calories, 8 g fiber

    Total: 2,162 calories, 174 g protein, 122.2 g fat, 36.2 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: Workout Lower Day
    Front Squat
    [Standard Bar + Collars + 4x25 lbs lbs]
    11 Reps
    11 Reps

    Romanian Deadlift
    [Standard Bar + Collars + 6x25 lbs + 2x10 lbs]
    11 Reps
    11 Reps

    Glute Bridge
    [Standard Bar + Collars + 6x25 lbs + 2x10 lbs]
    11 Reps
    11 Reps

    Bulgarian Split Squat
    [25 lb DBs]
    11 Reps
    11 Reps

    Bird Dog
    [Bodyweight]
    12 Reps
    12 Reps

    + MEGASET

    Hip Abductions
    [Bodyweight]
    12 Reps
    12 Reps

    + MEGASET

    Crunch
    [Bodyweight]
    12 Reps
    12 Reps

    + MEGASET

    Windshield Wipers
    [Bodyweight]
    12 Reps
    12 Reps

    Calf Raise
    [30 lb DBs]
    18 Reps
    22 Reps

    Notes:
    LET'S GO!!!!




    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 04-20-2020 at 06:33 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  23. #113
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 385
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is online now
    Date: Tuesday, April 21, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 12 Morning Weight: 174.6 Pounds

    Week 12 Body Fat %: ~ 18.99 %

    Week 9 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 165 Pounds

    Sleep: 8 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

    141 g Cocao Roast Almonds ~ 755.357 calories, 25.178 g protein, 65.464 g fat, 15.107 g fiber

    4 TBSP Psyllium Husk ~ 72 calories, 16 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    2 Large Eggs ~ 140 calories, 12 g protein, 10 g fat

    Total: 1,733.357 calories, 163.178 g protein, 85.664 g fat, 35.307 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: REST DAY

    Notes:
    Have to remind myself the program is Upper/Lower/REST . No need to go crazy on continuous gym days while on a cut.




    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 04-21-2020 at 07:44 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  24. #114
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 385
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is online now
    Date: Wednesday, April 22, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 12 Morning Weight: 174.6 Pounds

    Week 12 Body Fat %: ~ 18.99 %

    Week 9 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 165 Pounds

    Sleep: 8 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

    Sunflower Kernels ~ 540 calories, 22 g protein, 44 g fat, 9 g fiber

    1 oz Almonds ~ 160 calories, 6 g protein, 14 g fat, 4 g fiber

    4 TBSP Psyllium Husk ~ 72 calories, 16 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    1 oz Lindt 70% cocoa ~ 190 calories, 2 g protein, 14 g fat, 2 g fiber

    2 Large Eggs ~ 130 calories, 12 g protein, 9 g fat

    70 g Avocado ~ 112 calories, 1.4 g protein, 10.5 g fat, 4.7 g fiber

    3 oz Almonds Sea Salt + 72% Cocoa ~ 510 calories, 9 g protein, 33 g fat, 9 g fiber

    Total: 2,480 calories, 178.4 g protein, 134.7 g fat, 48.9 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: Workout Upper Day
    Chin Up - 2 x AMRAP
    12 Reps
    10 Reps

    Push Up - 2 x AMRAP
    24 Reps
    20 Reps

    Pendlay Row - 2 x AMRAP (8 - 10)
    [Standard Bar + Collars + 4x25 + 2x5 lbs]
    11 Reps
    10 Reps

    Overhead Press - 2 x AMRAP (8 - 10)
    [Standard Bar + Collars + 2x25 lbs + 2x5 + 2x3 lbs]
    12 Reps
    10 Reps

    Barbell Curl - 1 x AMRAP (10 - 12)
    [Barbell + Collars + 2x25 lbs]
    10 Reps

    EZ Bar French Press - 1 x AMRAP (10 - 12)
    [EZ Bar + Collars + 2x25 + 2x 10 lbs]
    10 Reps

    Dumbbell Face Pull - 1 x AMRAP (10 - 12)
    [35 lb DBs]
    16 Reps

    Dumbbell Lateral Raise - 1 x AMRAP (10 - 12)
    [25 lb DBs]
    9 Reps

    Dumbbell Rear Delt Raise - 1 x AMRAP (10 - 12)
    [35 lb DBs]
    15 Reps

    Supported Wrist Curl - 1 x AMRAP (10 - 12)
    [30 lb DBs]
    20 Reps

    Notes:
    BETTER DAY TODAY! FEEL FRESH!




    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 04-23-2020 at 01:21 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  25. #115
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 385
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is online now
    Date: Thursday, April 23, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 12 Morning Weight: 174.6 Pounds

    Week 12 Body Fat %: ~ 18.99 %

    Week 9 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 165 Pounds

    Sleep: 7.75 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 2 ~ 196 calories, 38 g protein, 2 g fat, 4 g fiber

    6 Sirloin Tacos ~ 1260 calories, 144 g protein, 30 g fat, 12 g fiber

    Spicy Avocado Salsa ~ 181 calories, 15 g fat, 3 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    2 TBSP Psyllium Husk ~ 36 calories, 8 g fiber

    3 oz Almonds Sea Salt + 72% Cocoa ~ 510 calories, 9 g protein, 33 g fat, 9 g fiber

    39 g Tomato Olive Oil Flax Seed ~ 67 calories, 1 g protein, 6.2 g fat, 1.8 g fiber

    Total: 2,320 calories, 192 g protein, 92.2 fat, 37.8 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: Workout Lower Day
    Front Squat
    [Standard Bar + Collars + 4x25 lbs lbs]
    12 Reps
    12 Reps

    Romanian Deadlift
    [Standard Bar + Collars + 6x25 lbs + 2x10 lbs]
    12 Reps
    12 Reps

    Glute Bridge
    [Standard Bar + Collars + 6x25 lbs + 2x10 lbs]
    12 Reps
    12 Reps

    Bulgarian Split Squat
    [25 lb DBs]
    12 Reps
    12 Reps

    Bird Dog
    [Bodyweight]
    13 Reps
    13 Reps

    + MEGASET

    Hip Abductions
    [Bodyweight]
    13 Reps
    13 Reps

    + MEGASET

    Crunch
    [Bodyweight]
    13 Reps
    13 Reps

    + MEGASET

    Lying Leg Raise
    [Bodyweight]
    8 Reps
    10 Reps

    Calf Raise
    [30 lb DBs]
    21 Reps
    21 Reps

    Notes:
    I'm trying out a different vegan protein today. Let's do this!

    Okay, this new vegan protein powder is disgusting and I can't eat any more of it.


    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 04-24-2020 at 12:42 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  26. #116
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 385
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is online now
    Date: Friday, April 24, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 12 Morning Weight: 174.6 Pounds

    Week 12 Body Fat %: ~ 18.99 %

    Week 9 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 165 Pounds

    Sleep: 8.5 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

    Sunflower Kernels ~ 540 calories, 22 g protein, 44 g fat, 9 g fiber

    1 oz Almonds ~ 160 calories, 6 g protein, 14 g fat, 4 g fiber

    2 Large Eggs ~ 140 calories, 12 g protein, 10 g fat

    3 TBSP Psyllium Husk ~ 54 calories, 12 g fiber

    165 g Gluten Free Potato Gnocchi ~ 250 calories, 8 g protein, 0.8 g fat, 2 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    3 oz Cranberries Almonds + 72% Cocoa ~ 480 calories, 6 g protein, 33 g fat, 9 g fiber

    Total: 2,390 calories, 180 g protein, 112 g fat, 40.2 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: REST DAY

    Notes:
    Have to remind myself the program is Upper/Lower/REST . No need to go crazy on continuous gym days while on a cut.




    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 04-25-2020 at 03:32 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  27. #117
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 385
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is online now
    Date: Saturday, April 25, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 12 Morning Weight: 174.6 Pounds

    Week 12 Body Fat %: ~ 18.99 %

    Week 9 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 165 Pounds

    Sleep: 8.5 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

    Pistachio Kernels ~ 850 calories, 30 g protein, 70 g fat, 15 g fiber

    2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

    3 oz Almonds Sea Salt + 72% Cocoa ~ 510 calories, 9 g protein, 33 g fat, 9 g fiber

    180 g Gluten Free Potato Gnocchi ~ 272.727 calories, 8.727 g protein, 0.872 g fat, 2.181 g fiber

    Total: 2,363.727 calories, 173.727 g protein, 108.072 g fat, 37.381 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: Workout Upper Day
    Chin Up - 2 x AMRAP
    12 Reps
    10 Reps

    Push Up - 2 x AMRAP
    25 Reps
    20 Reps

    Pendlay Row - 2 x AMRAP (8 - 10)
    [Standard Bar + Collars + 4x25 + 2x5 lbs]
    11 Reps
    11 Reps

    Overhead Press - 2 x AMRAP (8 - 10)
    [Standard Bar + Collars + 2x25 lbs + 2x10 lbs]
    11 Reps
    9 Reps

    Barbell Curl - 1 x AMRAP (10 - 12)
    [Barbell + Collars + 2x25 lbs]
    10 Reps

    Narrow Grip EZ Bar French Press - 1 x AMRAP (10 - 12)
    [EZ Bar + Collars + 2x25 + 2x 10 lbs]
    9 Reps

    Dumbbell Face Pull - 1 x AMRAP (10 - 12)
    [35 lb DBs]
    16 Reps

    Dumbbell Lateral Raise - 1 x AMRAP (10 - 12)
    [25 lb DBs]
    9 Reps

    Dumbbell Rear Delt Raise - 1 x AMRAP (10 - 12)
    [35 lb DBs]
    16 Reps

    Overhead One Arm Dumbbell Extension - 1 x AMRAP (10 - 12)
    [25 lb DBs]
    5 Reps each

    Behind The Back Wrist Curl - 1 x AMRAP (10 - 12)
    [30 lb DBs]
    25 Reps

    Notes:
    BETTER DAY TODAY! FEEL FRESH!




    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 04-26-2020 at 09:09 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  28. #118
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 385
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is online now
    Date: Sunday, April 26, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 12 Morning Weight: 174.6 Pounds

    Week 12 Body Fat %: ~ 18.99 %

    Week 9 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 165 Pounds

    Sleep: 7 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    Pistachio Kernels ~ 850 calories, 30 g protein, 70 g fat, 15 g fiber

    2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

    3 oz Almonds Sea Salt + 72% Cocoa ~ 510 calories, 9 g protein, 33 g fat, 9 g fiber

    2 Large Eggs ~ 120 calories, 12 g protein, 8 g fat

    Total: 2,281 calories, 177 g protein, 121.2 fat, 35.2 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: Workout Lower Day
    Front Squat
    [Standard Bar + Collars + 4x25 lbs lbs]
    13 Reps
    13 Reps

    Romanian Deadlift
    [Standard Bar + Collars + 6x25 lbs + 2x10 lbs]
    13 Reps
    13 Reps

    Glute Bridge
    [Standard Bar + Collars + 6x25 lbs + 2x10 lbs]
    13 Reps
    13 Reps

    Bulgarian Split Squat
    [25 lb DBs]
    13 Reps
    13 Reps

    Bird Dog
    [Bodyweight]
    14 Reps
    14 Reps

    + MEGASET

    Hip Abductions
    [Bodyweight]
    14 Reps
    14 Reps

    + MEGASET

    Crunch
    [Bodyweight]
    15 Reps
    14 Reps

    + MEGASET

    Lying Leg Raise
    [Bodyweight]
    15 Reps
    14 Reps

    Calf Raise
    [30 lb DBs]
    25 Reps
    20 Reps

    Notes:
    GOTTA POWER THROUGH!



    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 04-27-2020 at 12:39 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  29. #119
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 385
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is online now
    Date: Monday, April 27, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 12 Morning Weight: 174.6 Pounds

    Week 12 Body Fat %: ~ 18.99 %

    Week 9 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 165 Pounds

    Sleep: 0 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    Pistachio Kernels ~ 850 calories, 30 g protein, 70 g fat, 15 g fiber

    2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

    3 oz Almonds Sea Salt + 72% Cocoa ~ 510 calories, 9 g protein, 33 g fat, 9 g fiber

    Total: 2,161 calories, 165 g protein, 113.2 fat, 35.2 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: REST DAY

    Notes:
    No sleep really messed me up



    Bulksgiving begins June 8, 2020


    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  30. #120
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 385
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is online now
    Date: Tuesday, April 28, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 12 Morning Weight: 174.6 Pounds

    Week 12 Body Fat %: ~ 18.99 %

    Week 9 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 165 Pounds

    Sleep: 10.5 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 6 ~ 696 calories, 126 g protein, 4.2 g fat, 4.2 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    Pistachio Kernels ~ 850 calories, 30 g protein, 70 g fat, 15 g fiber

    2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

    3 oz Almonds Sea Salt + 72% Cocoa ~ 510 calories, 9 g protein, 33 g fat, 9 g fiber

    2 large eggs ~ 120 calories, 12 g protein, 8 g fat

    Total: 2,281 calories, 177 g protein, 121.2 g fat, 35.2 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: Workout Upper Day
    Chin Up - 2 x AMRAP
    12 Reps
    10 Reps

    Push Up - 2 x AMRAP
    25 Reps
    20 Reps

    Pendlay Row - 2 x AMRAP (8 - 10)
    [Standard Bar + Collars + 4x25 + 2x5 lbs]
    11 Reps
    11 Reps

    Overhead Press - 2 x AMRAP (8 - 10)
    [Standard Bar + Collars + 2x25 lbs + 2x10 lbs]
    11 Reps
    10 Reps

    Barbell Curl - 1 x AMRAP (10 - 12)
    [Barbell + Collars + 2x25 lbs]
    10 Reps

    Narrow Grip EZ Bar French Press - 1 x AMRAP (10 - 12)
    [EZ Bar + Collars + 2x25 + 2x 10 lbs]
    10 Reps

    Dumbbell Face Pull - 1 x AMRAP (10 - 12)
    [35 lb DBs]
    16 Reps

    Dumbbell Lateral Raise - 1 x AMRAP (10 - 12)
    [25 lb DBs]
    9 Reps

    Dumbbell Rear Delt Raise - 1 x AMRAP (10 - 12)
    [35 lb DBs]
    16 Reps

    Overhead One Arm Dumbbell Extension - 1 x AMRAP (10 - 12)
    [25 lb DBs]
    6 Reps each

    Behind The Back Wrist Curl - 1 x AMRAP (10 - 12)
    [30 lb DBs]
    25 Reps

    Notes:
    BETTER DAY TODAY!




    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 04-28-2020 at 10:43 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

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