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  1. #121
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 429
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Date: Wednesday, April 29, 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: 9.5 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

    Gluten Free Blueberry Flax Muffin ~ 225 calories, 2.633 g protein, 3.1 g fat, 2.266 g fiber

    Total: 2,506 calories, 179.633 g protein, 124.3 fat, 37.466 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: Workout Lower Day
    Front Squat
    [Standard Bar + Collars + 4x25 lbs + 2x5 lbs]
    8 Reps
    8 Reps

    Romanian Deadlift
    [Standard Bar + Collars + 6x25 lbs + 2x10 lbs + 2x5 lbs]
    8 Reps
    8 Reps

    Glute Bridge
    [Standard Bar + Collars + 6x25 lbs + 2x10 lbs + 2x5 lbs]
    8 Reps
    8 Reps

    Bulgarian Split Squat
    [30 lb DBs]
    8 Reps
    8 Reps

    Calf Raise
    [30 lb DBs]
    25 Reps
    22 Reps

    Bird Dog
    [Bodyweight]
    15 Reps
    15 Reps

    + MEGASET

    Hip Abductions
    [Bodyweight]
    15 Reps
    15 Reps

    + MEGASET

    Crunch
    [Bodyweight]
    16 Reps
    14 Reps

    + MEGASET

    Windshield Wipers
    [Bodyweight]
    13 Reps
    13 Reps

    Notes:
    GOTTA POWER THROUGH!



    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 04-29-2020 at 03:05 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  2. #122
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 429
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Date: Thursday, April 30, 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: 6.5 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

    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

    6 TBSP Psyllium Husk ~ 105 calories, 21 g fiber

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

    1 oz Sea Salt 47% Cocoa ~ 160 calories, 2 g protein, 10 g fat, 2 g fiber

    Total: 1,851 calories, 168 g protein, 86.2 fat, 40.2 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: REST DAY

    Notes:
    Low sleep last night, feeling a bit off but otherwise alert.



    Bulksgiving begins June 8, 2020


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

  3. #123
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 429
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Date: Friday, May 1, 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

    8 oz Pistachio Almond Blend ~ 1,360 calories, 48 g protein, 112 g fat, 24 g fiber

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

    3 TBSP Psyllium Husk ~ 52.5 calories, 10.5 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    Total: 2,298.5 calories, 186 g protein, 130.2 g fat, 38.7 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]
    12 Reps
    11 Reps

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

    Notes:
    BETTER DAY TODAY! Feeling FRESH!




    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 05-01-2020 at 10:20 AM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  4. #124
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 429
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Date: Saturday, May 2, 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: 8.25 Hours

    Diet: Low Carb + Calorie Deficit

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

Protein Shake x 4 ~ 464 calories, 84 g protein, 2.8 g fat, 2.8 g fiber

    8 oz Pistachio Almond Blend ~ 1,360 calories, 48 g protein, 112 g fat, 24 g fiber

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

    2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    Total: 2,245 calories, 182 g protein, 130.8 g fat, 37.8 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: Workout Lower Day
    Front Squat
    [Standard Bar + Collars + 4x25 lbs + 2x5 lbs]
    9 Reps
    9 Reps

    Romanian Deadlift
    [Standard Bar + Collars + 6x25 lbs + 2x10 lbs + 2x5 lbs]
    9 Reps
    9 Reps

    Glute Bridge
    [Standard Bar + Collars + 6x25 lbs + 2x10 lbs + 2x5 lbs]
    9 Reps
    9 Reps

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

    Calf Raise
    [30 lb DBs]
    26 Reps
    23 Reps

    Bird Dog
    [Bodyweight]
    16 Reps
    15 Reps

    + MEGASET

    Hip Abductions
    [Bodyweight]
    16 Reps
    15 Reps

    + MEGASET

    Crunch
    [Bodyweight]
    16 Reps
    15 Reps

    + MEGASET

    Windshield Wipers
    [Bodyweight]
    14 Reps

    2nd Mega Set

    Lying Leg Raises
    [Bodyweight]
    16 Reps

    Notes:
    GOTTA POWER THROUGH!



    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 05-02-2020 at 10:05 AM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  5. #125
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 429
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Date: Sunday, May 3, 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: 8.25 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 8 ~ 784 calories, 152 g protein, 8 g fat, 16 g fiber



    Butternut Squash, Carrot, Tomato, Mushroom, Pepper, Garlic Medley ~ 533 calories, 13.4 g protein, 29.2 g fat, 20.9 g fiber

    Fish Oil ~ 70 calories, 6 g fat

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

    22.5 g 86% cacao ~ 125 calories, 1.5 g protein, 12.5 g fat, 2.5 g fiber

    2.333 oz Sea Salt 47% Cocoa ~ 373.333 calories, 4.666 g protein, 23.333 g fat, 4.666 g fiber

    Total: 2,005.333 calories, 183.566 g protein, 87.033 g fat, 44.066 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: REST DAY

    Notes:
    Feeling Fresh!



    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 05-03-2020 at 04:51 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  6. #126
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 429
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Date: Monday, May 4, 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: 7.5 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 6 ~ 588 calories, 114 g protein, 6 g fat, 12 g fiber

    8 oz Pistachio Almond Blend ~ 1,360 calories, 48 g protein, 112 g fat, 24 g fiber

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

    Fish Oil ~ 70 calories, 6 g fat



    45 g 86% cacao ~ 250 calories, 3 g protein, 25 g fat, 5 g fiber

    Total: 2,388 calories, 177 g protein, 157 g fat, 41 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
    27 Reps
    20 Reps

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

    Overhead Press - 2 x AMRAP (8 - 10)
    [Standard Bar + Collars + 2x25 lbs + 2x10 lbs]
    11 Reps
    11 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]
    18 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]
    17 Reps

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

    Concentration Wrist Curl - 1 x AMRAP (10 - 12)
    [35 lb DBs]
    19 Reps

    Notes:
    BETTER DAY TODAY! Feeling FRESH!




    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 05-04-2020 at 07:47 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  7. #127
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 429
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Date: Tuesday, May 5, 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 2 ~ 196 calories, 38 g protein, 2 g fat, 4 g fiber

    

Protein Shake x 4 ~ 464 calories, 84 g protein, 2.8 g fat, 2.8 g fiber

    3 oz Whole Natural Almonds ~ 480 calories, 18 g protein, 42 g fat, 9 g fiber

    

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

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

    Fish Oil ~ 70 calories, 6 g fat



    22.5 g 86% cacao ~ 125 calories, 1.5 g protein, 12.5 g fat, 2.5 g fiber

    140 g Avocado ~ 224 calories, 2.8 g protein, 21 g fat, 9.4 g fiber

    Total: 2,359 calories, 180.3 g protein, 150.3 g fat, 39.7 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: Workout Lower Day
    Front Squat
    [Standard Bar + Collars + 4x25 lbs + 2x5 lbs]
    10 Reps
    10 Reps

    Romanian Deadlift
    [Standard Bar + Collars + 6x25 lbs + 2x10 lbs + 2x5 lbs]
    10 Reps
    10 Reps

    Glute Bridge
    [Standard Bar + Collars + 6x25 lbs + 2x10 lbs + 2x5 lbs]
    10 Reps
    10 Reps

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

    Calf Raise
    [30 lb DBs]
    27 Reps
    24 Reps

    Bird Dog
    [Bodyweight]
    16 Reps
    16 Reps

    + MEGASET

    Hip Abductions
    [Bodyweight]
    16 Reps
    16 Reps

    + MEGASET

    Crunch
    [Bodyweight]
    16 Reps
    16 Reps

    + MEGASET

    Windshield Wipers
    [Bodyweight]
    14 Reps

    2nd Mega Set

    Lying Leg Raises
    [Bodyweight]
    16 Reps

    Notes:
    GOTTA POWER THROUGH!



    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 05-05-2020 at 05:04 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  8. #128
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 429
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Date: Wednesday, May 6, 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 Hours

    Diet: Low Carb + Calorie Deficit

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



    6 oz Almonds ~ 1,020 calories, 36 g protein, 84 g fat, 18 g fiber

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



    140 g Avocado ~ 224 calories, 2.8 g protein, 21 g fat, 9.4 g fiber

    Fish Oil ~ 70 calories, 6 g fat



    2 TBSP Psillium Husk ~ 35 calories, 7 g fiber

    Total: 2,165 calories, 176.8 g protein, 123.2 g fat, 38.6 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: REST DAY

    Notes:
    Fresh Rest Day!



    Bulksgiving begins June 8, 2020


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

  9. #129
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 429
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Review: 15 Completed Weeks

    Days Passed: 28 Days

    Total Calories In 28 Days: 59,327.011 Calories
    Total Protein In 28 Days: 4,824.441 Grams
    Total Fat In 28 Days: 3,277.804 Grams

    Total Fiber In 28 Days: 1,092.498
    Total Sleep In 28 Days: 218.25 Hours
    Total Weight Lost In 28 Days: 2.6 lbs

    Average Daily Calories: 2118.821 Calories
    Average Daily Protein: 172.301 Grams
    Average Daily Fat: 117.064 Grams
    Average Daily Fiber: 39.017 Grams
    Average Nightly Sleep: 7.794 Hours
    Average Weekly Weight Lost: 0.65 lbs

    Estimated Daily Caloric Maintenance: 2,443.821 Calories
    Estimated Lean Body Mass: 140.977 lbs
    Estimated Daily Protein Maintenance: 140.977 Grams
    Estimated Daily Fat Maintenance: 68.8 Grams

    Target Daily Calories For 0.5 lbs Loss Per Week: 2,193.821 Calories
    Target Daily Protein: 172 Grams
    Target Daily Fat: 69 Grams
    Target Daily Fiber: 38 Grams





    Date: Thursday, May 7, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 16 Morning Weight: 172 Pounds

    Week 16 Body Fat %: ~ 13 %

    Week 16 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 169.5 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

    

8 oz Almonds ~ 1,360 calories, 48 g protein, 112 g fat, 24 g fiber

    Gluten Free Crackers ~ 160 calories, 1 g protein, 4.5 g fat, 2 g fiber

    Fish Oil ~ 70 calories, 6 g fat



    3 TBSP Psillium Husk ~ 52.5 calories, 10.5 g fiber

    Total: 2,338.5 calories, 175 g protein, 126.7 g fat, 40.7 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
    28 Reps
    20 Reps

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

    Overhead Press - 2 x AMRAP (8 - 10)
    [Standard Bar + Collars + 2x25 lbs + 2x10 lbs]
    11 Reps
    9 Reps - Wasn't Feeling It Today

    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 - Wasn't Feeling It Today

    Dumbbell Face Pull - 1 x AMRAP (10 - 12)
    [35 lb DBs]
    18 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]
    18 Reps

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

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


    Notes:
    My muscles feel great, but I wish I had a bit more uninterrupted sleep last night!

    Despite being relegated to my basic garage gym setup during this coronavirus epidemic, I'm happy with the progress I've been able to maintain.

    For the most part, I've been vegetarian, living off of vegan protein protein powder, nuts, psillium husk, eggs. It's not terrible and it may even be healthier for me, but I do miss eating animal proteins. I feel like animal proteins bring extra energy, but maybe that's just because I'm 16 weeks into this cut.




    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)

    Barbell Curl
    1 x AMRAP (10 - 12)

    + Superset
    EZ Bar French Press
    1 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)


    I CANNOT WAIT FOR BULKSGIVING I AM SO EXCITED!!!

    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 05-08-2020 at 11:20 AM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  10. #130
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 429
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Date: Friday, May 8, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 16 Morning Weight: 172 Pounds

    Week 16 Body Fat %: ~ 13 %

    Week 16 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 169.5 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

    

8 oz Almonds ~ 1,360 calories, 48 g protein, 112 g fat, 24 g fiber

    Gluten Free Crackers ~ 160 calories, 1 g protein, 4.5 g fat, 2 g fiber

    Fish Oil ~ 70 calories, 6 g fat



    3 TBSP Psillium Husk ~ 52.5 calories, 10.5 g fiber

    Total: 2,338.5 calories, 175 g protein, 126.7 g fat, 40.7 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: Workout Lower Day
    Front Squat
    [Standard Bar + Collars + 4x25 lbs + 2x5 lbs]
    11 Reps
    11 Reps

    Romanian Deadlift
    [Standard Bar + Collars + 6x25 lbs + 2x10 lbs + 2x5 lbs]
    11 Reps
    11 Reps

    Glute Bridge
    [Standard Bar + Collars + 6x25 lbs + 2x10 lbs + 2x5 lbs]
    11 Reps
    11 Reps

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

    Calf Raise
    [30 lb DBs]
    29 Reps
    25 Reps

    Bird Dog
    [Bodyweight]
    17 Reps
    17 Reps

    + MEGASET

    Hip Abductions
    [Bodyweight]
    17 Reps
    17 Reps

    + MEGASET

    Crunch
    [Bodyweight]
    17 Reps
    17 Reps

    + MEGASET

    Windshield Wipers
    [Bodyweight]
    15 Reps

    2nd Mega Set

    Lying Leg Raises
    [Bodyweight]
    17 Reps

    Notes:
    GOTTA POWER THROUGH!



    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 05-08-2020 at 08:04 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  11. #131
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 429
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Date: Saturday, May 9, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 16 Morning Weight: 172 Pounds

    Week 16 Body Fat %: ~ 13 %

    Week 16 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 169.5 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



    6 oz Almonds ~ 1,020 calories, 36 g protein, 84 g fat, 18 g fiber

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



    140 g Avocado ~ 224 calories, 2.8 g protein, 21 g fat, 9.4 g fiber

    Fish Oil ~ 70 calories, 6 g fat



    Gluten Free Crackers ~ 160 calories, 1 g protein, 4.5 g fat, 2 g fiber

    2 TBSP Psillium Husk ~ 35 calories, 7 g fiber

    Total: 2,345 calories, 177.8 g protein, 129.7 g fat, 40.6 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: REST DAY

    Notes:
    Fresh Rest Day!



    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 05-09-2020 at 07:43 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  12. #132
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 429
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Date: Sunday, May 10, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 16 Morning Weight: 172 Pounds

    Week 16 Body Fat %: ~ 13 %

    Week 16 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 169.5 Pounds

    Sleep: 9 Hours

    Diet: 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



    2 TBSP Psillium Husk ~ 35 calories, 7 g fiber

    179 g Falafel ~ 600 calories, 24.2 G protein, 31.5 g fat, 15.8 g fiber



    125 g Vegetarian Stuffed Grape Leaves ~ 177 calories, 2.95 G protein, 7.4 g fat, 2.95 g fiber



    175 g Hummus ~ 290 calories, 13.5 G protein, 17 g fat, 10.65 g fiber



    150 g Vegetable Almond Turmeric Rice ~ 221 calories, 5.2 G protein, 9.6 g fat, 2.1 g fiber



    Total: 2,089 calories, 171.85 g protein, 75.7 g fat, 42.7 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: REST DAY 2

    HAPPY MOTHER'S DAY!


    Notes:
    Fresh Rest Day!



    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 05-10-2020 at 01:38 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  13. #133
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 429
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Date: Monday, May 11, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 16 Morning Weight: 172 Pounds

    Week 16 Body Fat %: ~ 13 %

    Week 16 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 169.5 Pounds

    Sleep: 8 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 7 ~ 812 calories, 147 g protein, 4.9 g fat, 4.9 g fiber

    

8 oz Almonds ~ 1,360 calories, 48 g protein, 112 g fat, 24 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    2 TBSP Psillium Husk ~ 35 calories, 7 g fiber

    Gluten Free Crackers ~ 160 calories, 1 g protein, 4.5 g fat, 2 g fiber

    Total: 2,437 calories, 196 g protein, 127.4 g fat, 37.9 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
    [Backpack Plus 25 lbs]
    17 Reps
    16 Reps

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

    Overhead Press - 2 x AMRAP (8 - 10)
    [Standard Bar + Collars + 2x25 lbs + 2x10 lbs]
    12 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]
    18 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]
    18 Reps

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

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


    Notes:
    I'm noticing a minor issue developing on my lower right back. It may have to do with bad form on Romanian Deadlifts, so I'll be extra careful with that tomorrow.



    I CANNOT WAIT FOR BULKSGIVING I AM SO EXCITED!!!

    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 05-11-2020 at 06:54 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  14. #134
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 429
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Date: Tuesday, May 12, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 16 Morning Weight: 172 Pounds

    Week 16 Body Fat %: ~ 13 %

    Week 16 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 169.5 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



    6 oz Almonds ~ 1,020 calories, 36 g protein, 84 g fat, 18 g fiber

    2 Large Eggs ~ 140 calories, 12 g protein, 8 g fat



    166 g Avocado ~ 265 calories, 3.3 g protein, 24.9 g fat, 11.1 g fiber

    Fish Oil ~ 70 calories, 6 g fat



    2 TBSP Psillium Husk ~ 35 calories, 7 g fiber

    Gluten Free Crackers ~ 160 calories, 1 g protein, 4.5 g fat, 2 g fiber

    Total: 2,386 calories, 178.3 g protein, 131.6 g fat, 42.3 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: Workout Lower Day
    Front Squat
    [Standard Bar + Collars + 4x25 lbs + 2x5 lbs]
    12 Reps
    12 Reps

    Romanian Deadlift
    [Standard Bar + Collars + 6x25 lbs + 2x10 lbs + 2x5 lbs]
    12 Reps
    12 Reps

    Glute Bridge
    [Standard Bar + Collars + 6x25 lbs + 2x10 lbs + 2x5 lbs]
    12 Reps
    12 Reps

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

    Calf Raise
    [30 lb DBs]
    28 Reps
    25 Reps

    Bird Dog
    [Bodyweight]
    18 Reps
    17 Reps

    + MEGASET

    Hip Abductions
    [Bodyweight]
    18 Reps
    17 Reps

    + MEGASET

    Crunch
    [Bodyweight]
    18 Reps
    17 Reps

    + MEGASET

    Windshield Wipers
    [Bodyweight]
    15 Reps

    2nd Mega Set

    Lying Leg Raises
    [Bodyweight]
    18 Reps

    Notes:
    GOTTA POWER THROUGH!



    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 05-21-2020 at 07:49 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  15. #135
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 429
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Date: Wednesday, May 13, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 16 Morning Weight: 172 Pounds

    Week 16 Body Fat %: ~ 13 %

    Week 16 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 169.5 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

    7 oz Dry Roasted Peanuts ~ 1,120 calories, 49 g protein, 98 g fat, 14 g fiber

    2 oz Raw Natural Almonds ~ 340 calories, 12 g protein, 28 g fat, 6 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    4 TBSP Psillium Husk ~ 70 calories, 14 g fiber

    Gluten Free Crackers ~ 160 calories, 1 g protein, 4.5 g fat, 2 g fiber

    Total: 2,456 calories, 188 g protein, 140.7 fat, 40.2 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: REST DAY

    Notes:
    Fresh Rest Day!



    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 05-13-2020 at 06:49 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  16. #136
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 429
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Date: Thursday, May 14, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 16 Morning Weight: 172 Pounds

    Week 16 Body Fat %: ~ 13 %

    Week 16 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 169.5 Pounds

    Sleep: 7 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 8 ~ 928 calories, 168 g protein, 5.6 g fat, 5.6 g fiber

    6 oz Almonds ~ 1,020 calories, 36 g protein, 84 g fat, 18 g fiber

    2 Large Eggs ~ 140 calories, 12 g protein, 8 g fat

    Gluten Free Crackers ~ 160 calories, 1 g protein, 4.5 g fat, 2 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    4 TBSP Psillium Husk ~ 70 calories, 14 g fiber

    Total: 2,388 calories, 217 g protein, 108.1 g fat, 39.6 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

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

    Push Up - 2 x AMRAP
    [Backpack Plus 25 lbs]
    19 Reps
    16 Reps

    Pendlay Row - 2 x AMRAP (8 - 10)
    [Standard Bar + Collars + 4x25 + 2x10 lbs]
    10 Reps
    10 Reps

    Overhead Press - 2 x AMRAP (8 - 10)
    [Standard Bar + Collars + 2x25 lbs + 2x10 lbs]
    13 Reps
    12 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 ran out of gas

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

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

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

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

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


    Notes:
    The issue on my lower right back seems to have gone away! Still, I'll be careful with Romanian Deadlifts tomorrow.

    I guess I was really feeling good today because OHP felt super easy

    I CANNOT WAIT FOR BULKSGIVING I AM SO EXCITED!!!

    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 05-21-2020 at 07:49 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  17. #137
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 429
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Date: Friday, May 15, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 16 Morning Weight: 172 Pounds

    Week 16 Body Fat %: ~ 13 %

    Week 16 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 169.5 Pounds

    Sleep: 8 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 8 ~ 928 calories, 168 g protein, 5.6 g fat, 5.6 g fiber

    6 oz Almonds ~ 1,020 calories, 36 g protein, 84 g fat, 18 g fiber

    2 Large Eggs ~ 140 calories, 12 g protein, 8 g fat

    Gluten Free Crackers ~ 160 calories, 1 g protein, 4.5 g fat, 2 g fiber

    Fish Oil ~ 70 calories, 6 g fat


    4 TBSP Psillium Husk ~ 70 calories, 14 g fiber

    Total: 2,388 calories, 217 g protein, 108.1 g fat, 39.6 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: Workout Lower Day
    Front Squat
    [Standard Bar + Collars + 4x25 lbs + 2x10 lbs]
    8 Reps
    8 Reps

    Romanian Deadlift
    [Standard Bar + Collars + 6x25 lbs + 4x10 lbs]
    8 Reps
    8 Reps

    Glute Bridge
    [Standard Bar + Collars + 6x25 lbs + 4x10 lbs]
    8 Reps
    8 Reps

    Bulgarian Split Squat
    [35 lb DBs]
    8 Reps
    8 Reps

    Calf Raise
    [30 lb DBs]
    28 Reps
    25 Reps

    Bird Dog
    [Bodyweight]
    18 Reps
    18 Reps

    + MEGASET

    Hip Abductions
    [Bodyweight]
    18 Reps
    18 Reps

    + MEGASET

    Crunch
    [Bodyweight]
    18 Reps
    18 Reps

    + MEGASET

    Windshield Wipers
    [Bodyweight]
    16 Reps

    2nd Mega Set

    Lying Leg Raises
    [Bodyweight]
    18 Reps

    Notes:
    GOTTA POWER THROUGH!



    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 05-21-2020 at 07:48 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  18. #138
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 429
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Date: Saturday, May 16, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 16 Morning Weight: 172 Pounds

    Week 16 Body Fat %: ~ 13 %

    Week 16 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 169.5 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

    6 oz Almonds ~ 1,020 calories, 36 g protein, 84 g fat, 18 g fiber

    2 Large Eggs ~ 140 calories, 12 g protein, 8 g fat

    Gluten Free Crackers ~ 160 calories, 1 g protein, 4.5 g fat, 2 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    4 TBSP Psillium Husk ~ 70 calories, 14 g fiber

    100 g Dark Chocolate Sea Salt ~ 533.333 calories, 6.666 g protein, 33.333 g fat, 6.666 g fiber

    Total: 2,689.333 calories, 181.666 g protein, 140.033 g fat, 44.866 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: REST DAY

    Notes:
    Fresh Rest Day!

    I'm running low on weight plates at my home gym, I'm not comfortable returning to the gym yet, and I have a feeling the gyms are going to close down again sooner than later.
    So, I'm going to try to go into a slight caloric surplus to take advantage of whatever gains possible while I still can.
    While I'd prefer to order a Legend rack with Watson stainless steel plates, the wait times won't make sense when I need them sooner than later. Also, I would still need to build an addition to fit everything I want.
    As a result, I think I'll order a stainless steel rack from Rep Fitness with a lat pulldown, low row attachment, with some rep fitness urethane ez grip plates with stainless steel inserts. I can store this equipment outside under the awning of one of my patios without worrying about rust.

    Calorie Targets For Bulk:
    2658
    to
    
2873


    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 05-21-2020 at 07:48 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  19. #139
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 429
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Date: Sunday, May 17, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 16 Morning Weight: 172 Pounds

    Week 16 Body Fat %: ~ 13 %

    Week 16 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 169.5 Pounds

    Sleep: 8 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 7 ~ 812 calories, 147 g protein, 4.9 g fat, 4.9 g fiber

    6 oz Almonds ~ 1,020 calories, 36 g protein, 84 g fat, 18 g fiber

    Gluten Free Crackers ~ 160 calories, 1 g protein, 4.5 g fat, 2 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    4 TBSP Psillium Husk ~ 70 calories, 14 g fiber



    40 g Lindt 70% cocoa ~ 253.333 calories, 2.666 g protein, 18.666 g fat, 2.666 g fiber

    Total: 2,385.333 calories, 186.666 g protein, 118.066 g fat, 41.566 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: REST DAY 2

    Notes:
    Unfortunately, there was a strong storm yesterday that makes my workout impossible today, so I have to push it for tomorrow. No problem though, I'm in this for the long run!

    Reverse Dieting up to maintenance/slow bulk until full on bulk begins.

    I CANNOT WAIT FOR BULKSGIVING I AM SO EXCITED!!!

    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 05-17-2020 at 08:01 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  20. #140
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 429
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Date: Monday, May 18, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 16 Morning Weight: 172 Pounds

    Week 16 Body Fat %: ~ 13 %

    Week 16 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 169.5 Pounds

    Sleep: 7.5 Hours

    Diet: Low Carb + Calorie Deficit

    7 Sirloin Tacos ~ 1,820 calories, 175 g protein, 63 g fat, 14 g fiber

    7.5 oz Spicy Avocado Salsa ~ 165 calories, 2.5 g protein, 12.5 g fat, 2.5 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    4 TBSP Psyllium Husk ~ 70 calories, 14 g fiber

    3 oz 72% cocoa cranberries, almonds ~ 480 calories, 6 g protein, 42 g fat, 9 g fiber

    Gluten Free Crackers ~ 160 calories, 1 g protein, 4.5 g fat, 2 g fiber

    Protein Shake x 1 ~ 116 calories, 21 g protein, 0.7 g fat, 0.7 g fiber

    Total: 2,881 calories, 205.5 g protein, 128.7 g fat, 42.2 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: Workout Upper Day
    [Bodyweight]
    Neutral Pull Up - 2 x AMRAP
    12 Reps
    8 Reps

    Dips - 2 x AMRAP
    [Bodyweight]
    12 Reps
    8 Reps

    Dumbbell Row - 2 x AMRAP (8 - 10)
    [50 lb DBs]
    13 Reps
    12 Reps

    Overhead Press - 2 x AMRAP (8 - 10)
    [40 lb DBs]
    10 Reps
    8 Reps

    Rope Face Pull - 1 x AMRAP (10 - 12)
    [67.5 lbs]
    17 Reps

    One Arm Rope Face Pull - 2 x AMRAP (10 - 12)
    [22.5 lbs]
    15 Reps
    12 Reps

    Rope Curl - 1 x AMRAP (10 - 12)
    [52.5 lbs]
    8 Reps

    Barbell Curl - 1 x AMRAP (10 - 12)
    [65 lbs]
    3 Reps

    Rope Pushdown - 1 x AMRAP (10 - 12)
    [52.5 lbs]
    11 Reps

    Overhead Barbell Extension- 1 x AMRAP (10 - 12)
    [65 lbs]
    8 Reps

    DB One Arm Overhead Extension 1 x AMRAP (10 - 12)
    [25 lb DBs]
    7 Reps

    Barbell Wrist Curl - 1 x AMRAP (10 - 12)
    [65 lbs]
    25 Reps

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

    DB lateral Raise 1 x AMRAP (10 - 12)
    [25 lb DBs]
    10 Reps

    Notes:
    The carbs in the tacos nearly put me in a coma, wowee!

    LET'S HIT THE GYM WOOO!!!

    So I learned a few things about this workout

    1) This workout doesn't take long to complete at all

    2) I got overexcited and threw in a bunch of junk exercises at the end, with a total of 19 sets

    3) I should probably be doing 3 sets for the main lifts instead of all that junk work at the end

    I'm probably going to be doing too much volume anyway, and if I am, it may as well be well structured, so here it goes.

    Upper / Lower / Off / Upper / Lower / Off / Off

    Upper Workout

    1. Pull Up (3 sets)
    2. Chest Dip (3 sets)
    3. Dumbbell Row (3 sets)
    4. Dumbbell Shoulder Press (3 sets)
    5. FACE PULL (3 sets)
    6. French Press (2 set)
    7. Barbell Curl (2 set)
    8. Forearm Curl (3 set)
    —————————————

    Lower Workout

    1. Squat (3 sets)
    2. Romanian Deadlift (3 sets)
    3. Hip Thrust (3 sets)
    4. Bulgarian Split Squat (3 sets)
    5. SEATED ABDUCTION (3 sets)
    6. Abdominal Machine (2 set)
    7. Half Kneeling Cable Lift (2 set)
    8. Calf Raise (3 set)



    I CANNOT WAIT FOR BULKSGIVING I AM SO EXCITED!!!

    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 05-19-2020 at 02:11 AM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  21. #141
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 429
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Date: Tuesday, May 19, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 16 Morning Weight: 172 Pounds

    Week 16 Body Fat %: ~ 13 %

    Week 16 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 169.5 Pounds

    Sleep: 6 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 7 ~ 812 calories, 147 g protein, 4.9 g fat, 4.9 g fiber

    6 oz Almonds ~ 1,020 calories, 36 g protein, 84 g fat, 18 g fiber

    2 Large Eggs ~ 140 calories, 12 g protein, 8 g fat

    Gluten Free Crackers ~ 160 calories, 1 g protein, 4.5 g fat, 2 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    4 TBSP Psillium Husk ~ 70 calories, 14 g fiber

    60 g Lindt 70% cocoa ~ 380 calories, 4 g protein, 28 g fat, 4 g fiber

    Total: 2,652 calories, 200 g protein, 135.4 g fat, 42.9 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: Workout Lower Day
    Squat
    [Olympic Bar + Spring Collars + 2x45 lbs + 2x10 lbs + 2x5 lbs = 165 lbs]
    9 Reps
    9 Reps

    Romanian Deadlift
    [Olympic Bar + Spring Collars + 2x45 lbs + 2x35 lbs = 205 lbs]
    9 Reps
    9 Reps

    Glute Bridge
    [Olympic Bar + Spring Collars + 2x45 lbs + 2x35 lbs = 205 lbs]
    9 Reps
    9 Reps

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

    SEATED ABDUCTION
    [70 lbs]
    15 Reps
    15 Reps

    Abdominal Machine
    [70 lbs]
    15 Reps
    18 Reps

    Kneeling Cable Lift
    [32.5 lbs]
    5 Reps

    Calf Raise
    [220 lbs]
    20 Reps

    Notes:
    GOTTA POWER THROUGH!

    I'll take a rest day tomorrow, and then I'll try out the newer version with more volume on Thursday and Friday, followed by two days of rest to see how that works out for a start.

    Also, I really despise the abdominal machine. I'd rather just do hanging leg raises and weighted crunches. I thought it would be more efficient to use the machine since it would be combining both a leg raise and a crunch, but neither function works well on the machine. It's just subpar for both of the movements, which is a shame.

    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 05-21-2020 at 07:47 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  22. #142
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 429
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Date: Wednesday, May 20, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 16 Morning Weight: 172 Pounds

    Week 16 Body Fat %: ~ 13 %

    Week 16 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 169.5 Pounds

    Sleep: 8 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 7 ~ 812 calories, 147 g protein, 4.9 g fat, 4.9 g fiber

    100 g Lindt 70% cocoa ~ 633.333 calories, 6.666 g protein, 46.666 g fat, 6.666 g fiber

    1.79 oz Almonds ~ 304.3 calories, 10.74 g protein, 25.06 g fat, 5.37 g fiber

    36 g Dry Roasted Peanutes ~ 203.54 calories, 8.9 g protein, 17.8 g fat, 2.544 g fiber

    2 Large Eggs ~ 140 calories, 12 g protein, 8 g fat

    1 TBSP Olive Oil ~ 120 Calories, 14 g fat

    Gluten Free Crackers ~ 160 calories, 1 g protein, 4.5 g fat, 2 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    6 TBSP Psillium Husk ~ 105 calories, 21 g fiber

    Total: 2,548.173 calories, 186.306 g protein, 126.926 g fat, 42.48 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: REST DAY

    Notes:
    Fresh Rest Day!

    My legs are sore after leg day back in the gym. Squats are king

    I'll take a long casual bike ride today to loosen up my legs again.

    Calorie Targets For Bulk:
    2,443 <- I don't want to get much lower than this, but it's not a huge deal for now
    to
    2658 <- aiming to average here before I go into full bulk on June 8
    to
    2873 <- If I feel like I need the extra energy, I'll get here

    Right now I'm averaging 2442.9 calories a day for the past 2 weeks, so basically I'm right around maintenance. That gives me room to ramp up to average 2,658 calories a day for the next 2 weeks.

    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 05-21-2020 at 07:47 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  23. #143
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 429
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Date: Thursday, May 21, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 16 Morning Weight: 172 Pounds

    Week 16 Body Fat %: ~ 13 %

    Week 16 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 169.5 Pounds

    Sleep: 8 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 7 ~ 812 calories, 147 g protein, 4.9 g fat, 4.9 g fiber

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

    2 Large Eggs ~ 140 calories, 12 g protein, 8 g fat

    1 TBSP Olive Oil ~ 120 Calories, 14 g fat

    Fish Oil ~ 70 calories, 6 g fat

    4 TBSP Psyllium Husk ~ 70 calories, 14 g fiber

    3 oz 72% cocoa, nibs ~ 510 calories, 6 g protein, 33 g fat, 9 g fiber

    2x Gluten Free Crackers ~ 320 calories, 2 g protein, 9 g fat, 4 g fiber

    21 g Almonds ~ 130 calories, 4 g protein, 11 g fat, 2 g fiber

    Total: 2,892 calories, 195 g protein, 141.9 g fat, 45.9 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: Workout Upper Day

    Neutral Pull Up - 3 x AMRAP
    [Bodyweight]
    12 Reps
    8 Reps
    6 Reps

    Dips - 3 x AMRAP
    [Bodyweight]
    12 Reps
    8 Reps
    6 Reps

    Dumbbell Row - 3 x AMRAP (8 - 10)
    [55 lb DBs]
    13 Reps
    9 Reps
    8 Reps

    Overhead Press - 3 x AMRAP (8 - 10)
    [40 lb DBs]
    10 Reps
    7 Reps
    6 Reps

    One Arm Rope Face Pull - 2 x AMRAP (10 - 12)
    [27.5 lbs]
    15 Reps
    12 Reps

    DB Lateral Raise - 1 x AMRAP (10 - 12)
    [20 lb DBs]
    10 Reps

    DB Rear Delt Raise - 1 x AMRAP (10 - 12)
    [40 lb DBs]
    13 Reps

    EZ Bar French Press- 2 x AMRAP (10 - 12)
    [EZ Bar + 2x 25 lbs = 65 lbs]
    12 Reps
    9 Reps

    Barbell Curl - 2 x AMRAP (10 - 12)
    [55 lbs]
    10 Reps
    8 Reps

    Dumbbell Wrist Curl - 2 x AMRAP (10 - 12)
    [40 lb DBs]
    25 Reps
    25 Reps

    Notes:
    Pistachios take FOREVER to eat, lol.

    LET'S HIT THE GYM WOOO!!!

    This extra volume felt better with this proper structure instead of random junk exercises randomly thrown in at the end. I'm a fan so ill probably stick with it for a while.

    I'm dreading leg day a bit. I almost want to take a rest day tomorrow and push leg day to Saturday, but we'll see if my legs feel recovered tomorrow.


    I CANNOT WAIT FOR BULKSGIVING I AM SO EXCITED!!!

    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 05-22-2020 at 01:47 AM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  24. #144
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 429
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Date: Friday, May 22, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 16 Morning Weight: 172 Pounds

    Week 16 Body Fat %: ~ 13 %

    Week 16 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 169.5 Pounds

    Sleep: 9 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 8 ~ 928 calories, 168 g protein, 5.6 g fat, 5.6 g fiber

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

    60 g Pistachios (shelled) ~ 180 calories, 6 g protein, 14 g fat, 3 g fiber

    5 TBSP Olive Oil ~ 600 Calories, 70 g fat

    Fish Oil ~ 70 calories, 6 g fat

    4 TBSP Psyllium Husk ~ 70 calories, 14 g fiber

    2x Gluten Free Crackers ~ 320 calories, 2 g protein, 9 g fat, 4 g fiber

    Total: 2,888 calories, 200 g protein, 160.6 g fat, 38.6 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: Workout Lower Day
    Squat
    [Olympic Bar + Spring Collars + 2x45 lbs + 2x10 lbs + 2x5 lbs = 165 lbs]
    10 Reps
    10 Reps

    Romanian Deadlift
    [Olympic Bar + Spring Collars + 2x45 lbs + 2x35 lbs = 205 lbs]
    10 Reps
    10 Reps

    Glute Bridge
    [Olympic Bar + Spring Collars + 2x45 lbs + 2x35 lbs = 205 lbs]
    10 Reps
    10 Reps

    Bulgarian Split Squat
    [35 lb DBs]
    10 Reps (per side)
    10 Reps (per side)

    SEATED ABDUCTION
    [90 lbs]
    15 Reps
    15 Reps

    Abdominal Machine
    [100 lbs]
    20 Reps
    15 Reps

    Kneeling Cable Lift
    [22.5 lbs]
    12 Reps (per side)

    Calf Raise
    [220 lbs]
    21 Reps
    15 Reps

    Notes:
    GOTTA POWER THROUGH!

    I got sick of shelling pistachios so I just added a couple tablespoons of olive oil to my protein shakes out of laziness.

    No excuses!

    My squat form isn't the best at the moment, but thats to be expected after only performing front squats for weeks now. Main issue right now is hitting depth without butt wink. With this light weight I'm not concerned, but I want to fix the habit before ramping up in weight.

    My grip on Romanian Deadlifts is pretty terrible too. I got used to gripping a thin standard bar which is a lot easier to grip, and I really don't want to use hook or mixed grip, so I'll probably buy some versa grips if I can't keep my hands closed in the next few weeks.

    Also, really missed the social atmosphere of the gym after being on lockdown for months on end. Was nice to see people again! Lol!

    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 05-22-2020 at 09:25 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  25. #145
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 429
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Date: Saturday, May 23, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 16 Morning Weight: 172 Pounds

    Week 16 Body Fat %: ~ 13 %

    Week 16 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 169.5 Pounds

    Sleep: 10 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 8 ~ 928 calories, 168 g protein, 5.6 g fat, 5.6 g fiber

    480 g Pistachios (shelled) ~ 1,440 calories, 48 g protein, 112 g fat, 24 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    4 TBSP Psyllium Husk ~ 70 calories, 14 g fiber

    60 g Sea Salt Dark Chocolate ~ 320 calories, 4 g protein, 20 g fat, 4 g fiber

    Gluten Free Crackers ~ 160 calories, 1 g protein, 4.5 g fat, 2 g fiber

    Total: 2,988 calories, 221 g protein, 148.1 g fat, 49.6 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: REST DAY

    Notes:
    Fresh Rest Day!

    Calorie Targets For Bulk:
    2,443 <- I don't want to get much lower than this, but it's not a huge deal for now
    to
    2658 <- aiming to average here before I go into full bulk on June 8
    to
    2873 <- If I feel like I need the extra energy, I'll get here


    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 05-24-2020 at 03:53 AM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  26. #146
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 429
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Date: Sunday, May 24, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 16 Morning Weight: 172 Pounds

    Week 16 Body Fat %: ~ 13 %

    Week 16 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 169.5 Pounds

    Sleep: 9 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 8 ~ 928 calories, 168 g protein, 5.6 g fat, 5.6 g fiber

    7 TBSP Olive Oil ~ 840 Calories, 98 g fat

    Fish Oil ~ 70 calories, 6 g fat

    8 TBSP Psyllium Husk ~ 140 calories, 28 g fiber

    Gluten Free Crackers x 2 ~ 320 calories, 2 g protein, 9 g fat, 4 g fiber

    Total: 2,298 calories, 170 g protein, 118.6 g fat, 37.6 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: REST DAY #2

    Notes:
    Fresh Rest Day #2!

    Doing some cleaning around the house and preparing for memorial day!

    Calorie Targets For Bulk:
    2,443 <- I don't want to get much lower than this, but it's not a huge deal for now
    to
    2658 <- aiming to average here before I go into full bulk on June 8
    to
    2873 <- If I feel like I need the extra energy, I'll get here


    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 05-25-2020 at 12:50 AM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  27. #147
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 429
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Date: Monday, May 25, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 16 Morning Weight: 172 Pounds

    Week 16 Body Fat %: ~ 13 %

    Week 16 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 169.5 Pounds

    Sleep: 7 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 8 ~ 928 calories, 168 g protein, 5.6 g fat, 5.6 g fiber

    8 TBSP Olive Oil ~ 960 Calories, 112 g fat

    Fish Oil ~ 70 calories, 6 g fat

    9 TBSP Psyllium Husk ~ 157.5 calories, 31.5 g fiber

    3 x Bratwurst ~ 780 calories, 42 g protein, 63 g fat

    39 g Raspberry Chipotle Sauce ~ 60 calories

    Total: 2,955.5 calories, 210 g protein, 186.6 g fat, 37.1 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: Workout Upper Day

    Neutral Pull Up - 3 x AMRAP
    [Bodyweight]
    13 Reps
    9 Reps
    6 Reps

    Dips - 3 x AMRAP
    [Bodyweight]
    12 Reps
    8 Reps + negative
    6 Reps + negative

    Dumbbell Row - 3 x AMRAP (8 - 10)
    [6p lb DBs]
    12 Reps
    10 Reps
    7 Reps [last couple were lazy form]

    Overhead Press - 3 x AMRAP (8 - 10)
    [40 lb DBs]
    11 Reps
    7 Reps
    6 Reps

    Rope Face Pull - 1 x AMRAP (10 - 12)
    [52.5 lbs]
    16 Reps

    One Arm Rope Face Pull - 2 x AMRAP (10 - 12)
    [22.5 lbs]
    15 Reps
    13 Reps

    One Arm Lean Away Cable Lateral Raise - 2 x AMRAP (10 - 12)
    [7.5 lbs]
    13 Reps
    11 Rep

    Decline EZ Bar French Press- 2 x AMRAP (10 - 12)
    [EZ Bar + 2x 25 lbs = 65 lbs]
    9 Reps
    9 Reps

    Barbell Curl - 2 x AMRAP (10 - 12)
    [55 lbs]
    11 Reps
    7 Reps

    DB Rear Delt Raise - 1 x AMRAP (10 - 12)
    [40 lb DBs]
    13 Reps [should lower the weight considerably]

    Dumbbell Wrist Curl - 2 x AMRAP (10 - 12)
    [40 lb DBs]
    25 Reps
    25 Reps

    Notes:
    MEMORIAL DAY GRILLING!

    I love bratwurst! I'll add the pictures after my workout


    I CANNOT WAIT FOR BULKSGIVING I AM SO EXCITED!!!

    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 05-26-2020 at 12:22 AM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  28. #148
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 429
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Date: Tuesday, May 26, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 16 Morning Weight: 172 Pounds

    Week 16 Body Fat %: ~ 13 %

    Week 16 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 169.5 Pounds

    Sleep: 8.5 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 7 ~ 812 calories, 147 protein, 4.9 g fat, 4.9 g fiber

    6 TBSP Olive Oil ~ 720 Calories, 84 g fat

    Fish Oil ~ 70 calories, 6 g fat

    9 TBSP Psyllium Husk ~ 157.5 calories, 31.5 g fiber

    1 x Bratwurst ~ 260 calories, 14 g protein, 21 g fat

    144 g Ground Chuck Burger ~ 360 calories, 24.5 g protein, 28.3 g fat

    Gluten Free Crackers x 3 ~ 480 calories, 3 g protein, 13.5 g fat, 6 g fiber

    Total: 2,859.5 calories, 188.5 g protein, 157.7 g fat, 42.4 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: Workout Lower Day
    Squat
    [Olympic Bar + Spring Collars + 2x45 lbs + 2x10 lbs + 2x5 lbs = 165 lbs]
    11 Reps
    11 Reps

    Romanian Deadlift
    [Olympic Bar + Spring Collars + 2x45 lbs + 2x35 lbs = 205 lbs]
    11 Reps
    11 Reps

    Glute Bridge
    [Olympic Bar + Spring Collars + 2x45 lbs + 2x35 lbs = 205 lbs]
    11 Reps
    11 Reps

    Bulgarian Split Squat
    [35 lb DBs]
    11 Reps (per side)
    11 Reps (per side)

    SEATED ABDUCTION
    [100 lbs]
    14 Reps
    11 Reps

    Abdominal Machine
    [120 lbs]
    20 Reps
    13 Reps

    Hanging Leg Raise
    [Bodyweight]
    10 Reps
    9 Reps

    Calf Raise
    [240 lbs]
    18 Reps
    10 Reps [pinky toe hurt!]

    Notes:
    GOTTA POWER THROUGH!

    Remember:
    Squats = HIT DEPTH, SLOW TEMPO
    Romanian Deadlifts = DEEP STRETCH, GRIP HARD

    No excuses!

    It feels like I bruised my lower left trap yesterday. Ouch! Small muscle, big pain!!

    My grip sucks on Romanian Deadlifts!!! Ahhhh!!!!!! Might be time to buy some versa gripps.

    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 05-27-2020 at 01:15 AM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  29. #149
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 429
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Date: Wednesday, May 27, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 16 Morning Weight: 172 Pounds

    Week 16 Body Fat %: ~ 13 %

    Week 16 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 169.5 Pounds

    Sleep: 8 Hours

    Diet: Low Carb + Calorie Deficit

    Protein Shake x 8 ~ 928 calories, 168 g protein, 5.6 g fat, 5.6 g fiber

    8 TBSP Olive Oil ~ 960 Calories, 112 g fat

    Fish Oil ~ 70 calories, 6 g fat

    9 TBSP Psyllium Husk ~ 157.5 calories, 31.5 g fiber

    1 x Bratwurst ~ 260 calories, 14 g protein, 21 g fat

    Gluten Free Crackers ~ 160 calories, 1 g protein, 4.5 g fat, 2 g fiber

    Total: 2,518 calories, 183 g protein, 149.1 g fat, 39.1 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: REST DAY

    Notes:
    Fresh Rest Day!

    I'm trying to focus on letting my lower left trap healed up for tomorrow!

    Also, I'm really excited to try this C4 Ultimate On The Go that I won recently. It hasn't yet arrived, but I'm still eager

    Calorie Targets For Bulk:
    2,443 <- I don't want to get much lower than this, but it's not a huge deal for now
    to
    2658 <- aiming to average here before I go into full bulk on June 8
    to
    2873 <- If I feel like I need the extra energy, I'll get here


    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 05-27-2020 at 08:44 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  30. #150
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 429
    Rep Power: 10357
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Date: Thursday, May 28, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 16 Morning Weight: 172 Pounds

    Week 16 Body Fat %: ~ 13 %

    Week 16 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 169.5 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

    6.25 TBSP Olive Oil ~ 750 Calories, 87.5 g fat

    Fish Oil ~ 70 calories, 6 g fat

    9 TBSP Psyllium Husk ~ 157.5 calories, 31.5 g fiber

    Gluten Free Crackers x 2 ~ 320 calories, 2 g protein, 9 g fat, 4 g fiber

    Top Sirloin ~ 853 calories. 89.64 g protein, 53.12 g fat

    Total: 2,846.5 calories, 217.64 protein, 159.82 g fat, 39.7 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Alert

    Workout: Workout Upper Day

    Pronate Grip Pull Up - 3 x AMRAP
    [Bodyweight]
    10 Reps
    8 Reps
    8 Reps

    Dips - 3 x AMRAP
    [Bodyweight]
    12 Reps + negative
    8 Reps + negative
    7 Reps + negative

    Pronate Grip Inverted Rows - 2 x AMRAP (10 - 12)
    [Bodyweight]
    17 Reps
    13 Reps

    Overhead Press - 3 x AMRAP (8 - 10)
    [40 lb DBs]
    12 Reps + 1 forced rep
    8 Reps
    6 Reps

    Dumbbell Row - 3 x AMRAP (8 - 10)
    [60 lb DBs]
    13 Reps
    8 Reps
    7 Reps

    One Arm Rope Face Pull - 2 x AMRAP (10 - 12)
    [22.5 lbs]
    13 Reps
    13 Reps

    One Arm Lean Away Cable Lateral Raise - 2 x AMRAP (10 - 12)
    [7.5 lbs]
    10 Reps
    10 Rep

    Barbell Curl - 2 x AMRAP (10 - 12)
    [55 lbs]
    9 Reps + 1 forced rep
    4 Reps + 2 forced reps

    Decline EZ Bar French Press- 2 x AMRAP (10 - 12)
    [EZ Bar + 2x 25 lbs = 65 lbs]
    8 Reps
    10 Reps [Momentum helped me out]

    Dumbbell Wrist Curl - 2 x AMRAP (10 - 12)
    [40 lb DBs]
    25 Reps
    25 Reps

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

    A little light on sleep last night but not too bad.

    It felt like I had more energy than usual at the start, but halfway through I felt wrecked. The only lifts that suffered were auxiliary lifts so not a huge deal.



    I CANNOT WAIT FOR BULKSGIVING I AM SO EXCITED!!!

    Bulksgiving begins June 8, 2020


    Last edited by Camarija; 05-28-2020 at 11:31 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

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