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
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Results 121 to 150 of 336
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04-29-2020, 05:41 AM #121Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
Last edited by Camarija; 04-29-2020 at 03:05 PM.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
04-30-2020, 05:36 PM #122Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
05-01-2020, 08:39 AM #123Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
05-02-2020, 06:19 AM #124Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
-
05-03-2020, 10:02 AM #125Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
05-04-2020, 01:24 PM #126Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
05-05-2020, 11:04 AM #127Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
05-06-2020, 04:09 PM #128Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
-
05-07-2020, 08:08 AM #129Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
05-08-2020, 11:19 AM #130Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
05-09-2020, 06:23 AM #131Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
05-10-2020, 01:26 PM #132Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
-
05-11-2020, 01:35 PM #133Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
05-12-2020, 12:28 PM #134Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
05-13-2020, 12:20 PM #135Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
05-14-2020, 01:17 PM #136Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
-
05-15-2020, 01:00 PM #137Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
05-16-2020, 01:20 PM #138Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
05-17-2020, 12:55 PM #139Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
05-18-2020, 03:01 PM #140Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
-
05-19-2020, 01:25 PM #141Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
05-20-2020, 01:30 PM #142Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
05-21-2020, 02:59 PM #143Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
05-22-2020, 01:27 PM #144Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
-
05-23-2020, 02:57 PM #145Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
05-24-2020, 02:39 PM #146Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
05-25-2020, 03:17 PM #147Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
05-26-2020, 12:35 PM #148Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
-
05-27-2020, 02:06 PM #149Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
05-28-2020, 10:15 AM #150Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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