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  1. #181
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 288
    Rep Power: 4401
    Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500)
    Camarija is online now
    Date: Friday, June 26, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 9.5 Hours

    Diet: Calorie Surplus

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

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

    646 g Baked Yukon Gold Potatoes (with Skin) ~ 480.135 calories, 13.095 g protein, 8.73 g fiber

    C4 Ultimate On The Go ~ 5 calories

    116 g Banana ~ 103 calories, 1.26 g protein, 0.38 g fat, 3 g fiber

    Gatorade ~ 80 calories

    Fish Oil ~ 70 calories, 6 g fat

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

    Xtend Iso Pro x 2 ~ 220 calories, 50 g protein

    2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

    314 g Baked Yukon Gold Potatoes (with Skin) ~ 236.575 calories, 6.452 g protein, 4.301 g fiber

    Oatmeal Raisin Cookie ~ 140 calories, 2 g protein, 7 g fat, 1 g fiber

    Mozzarella ~ 80 calories, 7 g protein, 5 g fat

    Oatmeal Raisin Cookie ~ 140 calories, 2 g protein, 7 g fat, 1 g fiber

    Total: 3,548.21 calories, 236.057 g protein, 128.08 g fat, 42.231 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine + C4 Ultimate On The Go Sour Batch Bros

    Energy Level: Alert

    Workout: Workout Lower Day
    Squat
    [Olympic Bar + Spring Collars + 2x45 lbs + 2x25 lbs = 185 lbs]
    10 Reps
    10 Reps
    10 Reps

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

    Glute Bridge on Leg Extension Machine
    [210 lbs]
    20 Reps
    15 Reps
    14 Reps

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

    SEATED ABDUCTION
    [120 lbs]
    18 Reps
    14 Reps
    +
    Abdominal Machine
    [155 lbs]
    20 Reps
    12 Reps

    Calf Raise
    [320 lbs]
    18 Reps [Make sure pinky toe is safe]
    14 Reps
    +
    Hanging Leg Raise
    [Bodyweight]
    15 Reps
    14 Reps

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



    Stationary Bike
    55 minutes
    Low Intensity Steady State Cardio




    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

    -> HERE -> Week 4 - Week 20: 3250-3500 calories a day

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 06-27-2020 at 01:30 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  2. #182
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 288
    Rep Power: 4401
    Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500)
    Camarija is online now
    Date: Saturday, June 27, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 7 Hours

    Diet: Calorie Surplus

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

    2 TBSP Olive Oil ~ 240 Calories, 28 g fat

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

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

    Fish Oil ~ 70 calories, 6 g fat

    378 g Baked Yellow Potato (with Skin) ~ 280.946 calories, 7.662 g protein, 5.108 g fiber

    Oatmeal Raisin Cookie ~ 140 calories, 2 g protein, 7 g fat, 1 g fiber

    Mozzarella ~ 80 calories, 7 g protein, 5 g fat

    Quinoa, Broth, Sauce ~ 1,186.933 calories, 37.067 g protein, 24.933 g fat, 18.533 g fiber

    Total: 3,956.379 calories, 207.979 g protein, 173.633 g fat, 41.841 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Conditioning Day

    Walk 2 Mile Total
    Weighted Carry [2x 30 lb DBs]
    4 x 350 yards Intervals
    ~45 minutes Total


    Notes:
    Feeling pretty good but wish I had more sleep!!




    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

    -> HERE -> Week 4 - Week 20: 3250-3500 calories a day

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 06-27-2020 at 07:33 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  3. #183
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 288
    Rep Power: 4401
    Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500)
    Camarija is online now
    Date: Sunday, June 28, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8 Hours

    Diet: Calorie Surplus

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

    2 TBSP Olive Oil ~ 240 Calories, 28 g fat

    Oatmeal Raisin Cookie ~ 140 calories, 2 g protein, 7 g fat, 1 g fiber

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

    16 Bean Soup ~ 972 calories, 56.7 g protein, 4.05 g fat, 48.6 g fiber

    Tomato Paste ~ 154.545 calories, 5.152 g protein, 5.152 g fiber

    3 Cloves Garlic ~ 13 calories, 0.57 g protein, 0.04 g fat, 0.2 g fiber

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

    Oreo McFlurry ~ 580 calories, 13 g protein, 19 g fat, 1 g fiber

    Mozzarella ~ 80 calories, 7 g protein, 5 g fat

    Xtend Iso Pro x 2 ~ 110 calories, 25 g protein

    Total: 4,016.045 calories, 221.672 g protein, 164.39 g fat, 71.752 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Rest Day

    Notes:
    I wish I could get more sleep, but I feel pretty good.





    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

    -> HERE -> Week 4 - Week 20: 3250-3500 calories a day

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 06-29-2020 at 12:57 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  4. #184
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 288
    Rep Power: 4401
    Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500)
    Camarija is online now
    Date: Monday, June 29, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8 Hours

    Diet: Calorie Surplus

    Xtend Iso Pro x 2 ~ 220 calories, 50 g protein

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

    2 TBSP Olive Oil ~ 240 Calories, 28 g fat

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

    102 g Banana ~ 91 calories, 1.11 g protein, 0.34 g fat, 2.7 g fiber

    509 g Baked Yukon Gold Potato ~ 378.311 calories, 10.318 g protein, 6.878 g fiber

    Meatless Pepporoni Pizza Pockets ~ 760 calories, 28 g protein, 24 g fat, 4 g fiber

    6x Gluten Free Multigrain Bread ~ 480 calories, 12 g protein, 9 g fat, 6 g fiber

    102 g Banana ~ 91 calories, 1.11 g protein, 0.34 g fat, 2.7 g fiber

    3 TBSP Psyllium Husk ~ 52.5 calories, 10.5 g fiber

    102 g Banana ~ 91 calories, 1.11 g protein, 0.34 g fat, 2.7 g fiber

    20 g Cocoa with Sea Salt ~ 106.667 calories, 1.333 g protein, 6.667 g fat, 1.333 g fiber


    Total: 3,516.978 calories, 193.231 g protein, 113.987 g fat, 40.611 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Upper Day

    Pronate Grip Pull Up - 3 x AMRAP
    [Weight Belt + 15 lbs]
    10 Reps
    8 Reps
    6 Reps

    Dips - 3 x AMRAP
    [Weight Belt + 15 lbs]
    10 Reps + negative
    10 Reps + negative
    7 Reps + negative

    Dumbbell Row - 3 x AMRAP (8 - 10)
    [75 lb DBs]
    11 Reps (Maintain BEST POSSIBLE Form)
    9.5 Reps
    8 Reps

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

    Reverse Fly - 2 x AMRAP (10 - 12)
    [45 lb DBs]
    18 SLOW Reps
    12 SLOW Reps

    One Arm Rope Face Pull - 3 x AMRAP (10 - 12)
    [22.5 lbs]
    13 SLOW Reps
    11 SLOW Reps
    11 SLOW Reps

    One Arm Lean Away D-Handle Lateral Raise - 2 x AMRAP (10 - 12)
    [12.5 lbs]
    12 Reps
    9 Reps

    Barbell Curl - 2 x AMRAP (10 - 12)
    [Barbell + 2x 10 lbs = 65 lbs]
    11 Reps
    7 Reps + 1 Forced Rep

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

    Seated Behind The Back Dumbbell Wrist Curl - 3 x AMRAP (10 - 12)
    [65 lb DBs]
    15 Reps
    13 Reps
    13 Reps


    Stationary Bike
    45 minutes
    Low Intensity Steady State Cardio


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

    Especially on bent over row and overhead press!





    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

    -> HERE -> Week 4 - Week 20: 3250-3500 calories a day

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 06-30-2020 at 12:23 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  5. #185
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 288
    Rep Power: 4401
    Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500)
    Camarija is online now
    Date: Tuesday, June 30, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8 Hours

    Diet: Calorie Surplus

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

    1 TBSP Olive Oil ~ 120 Calories, 14 g fat

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

    354 g Baked Yukon Gold Potato [with Skin] ~ 263.108 calories, 7.176 g protein, 4.784 g fiber

    102 g Banana ~ 91 calories, 1.11 g protein, 0.34 g fat, 2.7 g fiber

    Gatorade ~ 80 calories

    Fish Oil ~ 70 calories, 6 g fat

    100 g Basmatti Rice ~ 121 calories, 3.54 g protein, 0.38 g fat, 0.4 g fiber

    186 g chicken breast ~ 205 calories, 42.95 g protein, 2.31 g fat

    40 g Butter Broth ~ 287 calories, 0.34 g protein, 32.44 g fat

    38 g green beans, 11.645 calories, 0.693 g protein, 0.046 g fat, 1.287 g fiber

    6x Gluten Free Multigrain Bread ~ 480 calories, 12 g protein, 9 g fat, 6 g fiber

    121 g Ice Cream ~ 246.1 calories, 6.153 g protein, 12.305 g fat,

    115 g Banana ~ 102 calories, 1.25 g protein, 0.38 g fat, 3 g fiber

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

    1 TBSP Plant Butter ~ 100 calories, 11 g fat

    225 g Basmatti Rice ~ 272.25 calories, 7.965 g protein, 0.855 g fat, 0.9 g fiber

    2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

    Total: 3,842.603 calories, 225.427 protein, 143.756 fat, 31.271 fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Lower Day
    Squat
    [Olympic Bar + Spring Collars + 2x45 lbs + 2x25 lbs = 185 lbs]
    11 Reps
    11 Reps
    11 Reps

    Romanian Deadlift
    [Olympic Bar + Spring Collars + 4x45 lbs + 2x5 lbs = 235 lbs]
    8 Reps
    8 Reps
    8 Reps

    Glute Bridge on Leg Extension Machine
    [215 lbs]
    18 Reps
    12 Reps
    12 Reps

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

    SEATED ABDUCTION
    [120 lbs]
    18 Reps
    15 Reps
    +
    Abdominal Machine
    [155 lbs]
    16 Reps [could have done more but didn't want to puke]
    16 Reps

    Calf Raise
    [320 lbs]
    20 Reps [Make sure pinky toe is safe]
    18 Reps
    +
    Hanging Leg Raise
    [Bodyweight]
    15 Reps
    5 Reps [my grip was compromised from gloves]

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

    I felt pretty bad today. Not exactly tired, but just mentally I wasn't there. I noticed my workouts yesterday and today were lacking. I think I need to eat EVEN MORE which feels a bit crazy. It feels like I'm eating nonstop right now. I realized that I haven't had a preworkout in a while and it really makes a huge difference without it now. I don't want to depend on it, but I feel like I could really benefit from just using it in for all of my workouts here on out.



    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

    -> HERE -> Week 4 - Week 20: 3250-3500 calories a day

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 07-01-2020 at 12:24 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  6. #186
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 288
    Rep Power: 4401
    Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500)
    Camarija is online now
    Date: Wednesday, July 1, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8 Hours

    Diet: Calorie Surplus

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

    2 TBSP Olive Oil ~ 240 Calories, 28 g fat

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

    Fish Oil ~ 70 calories, 6 g fat

    9x Tamales ~ 990 calories, 22.5 g protein, 45 g fat, 22.5 g fiber

    Green Sauce ~ 40 calories

    Chuck Burger ~ 387 calories, 36.8 g protein, 25.5 g fat

    Cheddar ~ 80 calories, 5 g protein, 7 g fat

    Whole Wheat Bun ~ 170 calories, 8 g protein, 2 g fat, 4 g fiber

    Loaf of Bread ~ ~ 510.714 calories, 19.643 g protein, 1.964 g fat, 3.929 g fiber

    115 g Banana ~ 102 calories, 1.25 g protein, 0.38 g fat, 3 g fiber

    Protein Shake x 2 ~ 232 calories, 42 g protein, 1.4 g fat, 1.4 g fiber


    Total: 3,828.214 calories, 223.443 g protein, 162.544 g fat, 38.629 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Rest Day

    Notes:
    I wish I could get more sleep. This isn't manageable any more. I need to try harder to find a way to get more restful sleep. My body can't handle the stress without recovery.





    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

    -> HERE -> Week 4 - Week 20: 3250-3500 calories a day

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 07-01-2020 at 09:18 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  7. #187
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 288
    Rep Power: 4401
    Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500)
    Camarija is online now
    Date: Thursday, July 2, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8 Hours

    Diet: Calorie Surplus

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

    2 TBSP Olive Oil ~ 240 Calories, 28 g fat

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

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

    Fish Oil ~ 70 calories, 6 g fat

    PES Select Protein ~ 120 calories, 24 g protein, 1.5 g fat

    Whole Wheat Bun ~ 170 calories, 8 g protein, 2 g fat, 4 g fiber

    160 g Banza Penne Pasta ~ 271.429 Calories, 18.571 g protein, 5 g fat, 7.143 g fiber

    
Bolognese ~ 141.429 calories, 10.357 g protein, 5.929 g fat

    22 g parmesan ~ 88 calories, 8.8 g protein, 6.6 g fat

    Whole Wheat Bun ~ 170 calories, 8 g protein, 2 g fat, 4 g fiber

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

    199 g red seedless grapes ~ 138.3 calories, 1.4 g protein, 0.3 g fat, 1.8 g fiber

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

    16 Bean Soup ~ 409.05 calories, 23.861 g protein, 20.453 g fiber


    Total: 3,575.208 calories, 198.049 g protein, 145.909 g fat, 48.196 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Rest Day


    Stationary Bike
    52 minutes
    Low Intensity Steady State Cardio


    Notes:
    I just couldn't go to the gym today. Too many consecutive days of bad sleep and just not feeling it. Hopefully tomorrow I'll feel better.



    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

    -> HERE -> Week 4 - Week 20: 3250-3500 calories a day

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 07-02-2020 at 10:13 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  8. #188
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 288
    Rep Power: 4401
    Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500)
    Camarija is online now
    Date: Friday, July 3, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 6 Hours

    Diet: Calorie Surplus

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

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

    Fish Oil ~ 70 calories, 6 g fat

    PES Select Protein ~ 120 calories, 24 g protein, 1.5 g fat

    PES Select Protein ~ 120 calories, 24 g protein, 1.5 g fat

    240 g Chicken Breast ~ 264 calories, 55.42 g protein, 2.98 g fat

    1 TBSP Butter ~ 102 calories, 0.1 g protein, 12 g fat

    Quinoa ~ 1,295 calories, 42 g protein, 21 g fiber

    Whole Wheat Bun ~ 170 calories, 8 g protein, 2 g fat, 4 g fiber

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

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

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

    Whole Wheat Bun ~ 170 calories, 8 g protein, 2 g fat, 4 g fiber


    Total: 3864 calories, 186.58 g protein, 134.76 g fat, 37 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Terrible

    Workout: Rest Day

    Notes:
    I think I have depression.



    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

    -> HERE -> Week 4 - Week 20: 3250-3500 calories a day

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 07-04-2020 at 03:36 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  9. #189
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 288
    Rep Power: 4401
    Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500)
    Camarija is online now
    Date: Saturday, July 4, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 6 Hours

    Diet: Calorie Surplus

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

    Xtend Iso Pro x 1 ~ 110 calories, 25 g protein

    Whole Wheat Bun ~ 170 calories, 8 g protein, 2 g fat, 4 g fiber

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

    Xtend Iso Pro x 1 ~ 110 calories, 25 g protein

    Fish Oil ~ 70 calories, 6 g fat

    Xtend Iso Pro x 1 ~ 110 calories, 25 g protein

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

    459 g 646 g Baked Yukon Gold Potatoes (with Skin) ~ 341.149 calories, 9.304 g protein, 6.203 g fiber

    2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

    Xtend Iso Pro x 1 ~ 110 calories, 25 g protein

    100 g sirloin ~ 225 calories, 27.69 g protein, 12.48 g fat

    Xtend Iso Pro x 1 ~ 110 calories, 25 g protein

    1 TBSP Psyllium Husk ~ 17.5 calories, 3.5 g fiber

    12x Tortilla ~ 600 calories, 12 g protein, 6 g fat, 12 g fiber


    Total: 3,197.649 calories, 191.774 g protein, 111.87 g fat, 37.703 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Terrible

    Workout: Rest Day

    Notes:
    I think I have depression.



    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

    -> HERE -> Week 4 - Week 20: 3250-3500 calories a day

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 07-05-2020 at 05:07 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  10. #190
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 288
    Rep Power: 4401
    Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500)
    Camarija is online now
    Date: Sunday, July 5, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 10 Hours

    Diet: Calorie Surplus

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

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

    Xtend Iso Pro x 4 ~ 440 calories, 100 g protein

    Fish Oil ~ 70 calories, 6 g fat

    Flour Tortilla x 12 ~ 960 calories, 12 g protein, 6 g fat, 12 g fiber

    Corn Tortilla x 6 ~ 300 calories, 6 g protein, 3 g fat, 6 g fiber

    PES Select Protein ~ 120 calories, 24 g protein, 1.5 g fat

    337 g red d'anjou ~ 209 calories, 1.1 g protein, 0.5 g fat, 10 g fiber

    PES Select Protein ~ 120 calories, 24 g protein, 1.5 g fat


    Total: 3,304 calories, 175.6 g protein, 103.5 g fat, 30 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Better

    Workout: Rest Day

    Notes:
    I think I have depression.



    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

    -> HERE -> Week 4 - Week 20: 3250-3500 calories a day

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 07-05-2020 at 11:26 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  11. #191
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 288
    Rep Power: 4401
    Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500)
    Camarija is online now
    Date: Monday, July 6, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8.5 Hours

    Diet: Calorie Surplus

    PES Select x 2 ~ 240 calories, 48 g protein, 3 g fat

    Corn Tortilla x 6 ~ 300 calories, 6 g protein, 3 g fat, 6 g fiber

    PES Select x 1 ~ 120 calories, 24 g protein, 1.5 g fat

    Flour Tortilla x 1 ~ 80 calories, 1 g protein, 0.5 g fat, 1 g fiber

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

    Xtend Iso Pro x 2 ~ 220 calories, 50 g protein

    Gatorade ~ 80 calories

    16 Bean Soup ~ 653.212 calories, 38.104 g protein, 32.66 g fiber

    476 g Mango ~ 309.4 calories, 2.428 g protein, 1.285 g fat, 8.568 g fiber

    Fish Oil ~ 70 calories, 6 g fat

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

    Mozzarella ~ 80 calories, 7 g protein, 5 g fat

    Mozzarella ~ 80 calories, 7 g protein, 5 g fat

    Corn Tortilla x 3 ~ 150 calories, 3 g protein, 1.5 g fat, 3 g fiber


    Total: 3,467.612 calories, 195.032 g protein, 111.785 g fat, 53.228 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Upper Day

    Pronate Grip Pull Up - 3 x AMRAP
    [Weight Belt + 10 lbs]
    11 Reps
    7 Reps
    5 Reps

    Dips - 3 x AMRAP
    [Weight Belt + 10 lbs]
    5 Reps + 2 negative

    [Bodyweight]
    12 Reps + negative
    11 Reps + negative

    Dumbbell Row - 3 x AMRAP (8 - 10)
    [70 lb DBs]
    12 Reps (Maintain BEST POSSIBLE Form)
    12 Reps
    11 Reps

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

    Reverse Fly - 2 x AMRAP (10 - 12)
    [40 lb DBs]
    18 SLOW Reps
    13 SLOW Reps

    One Arm Rope Face Pull - 3 x AMRAP (10 - 12)
    [22.5 lbs]
    12 SLOW Reps
    12 SLOW Reps
    10 SLOW Reps

    Barbell Curl - 2 x AMRAP (10 - 12)
    [Barbell + 2x 5 lbs = 55 lbs]
    14 Reps
    9 Reps

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

    Behind The Back Barbell Wrist Curl - 3 x AMRAP (10 - 12)
    [65 lb DBs]
    20 Reps
    18 Reps

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

    Especially on bent over row and overhead press!


    I feel a bit better after taking the tail end of last week off. It actually wasn't too bad. But dips felt super uncomfortable.


    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

    -> HERE -> Week 4 - Week 20: 3250-3500 calories a day

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 07-07-2020 at 02:15 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  12. #192
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 288
    Rep Power: 4401
    Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500)
    Camarija is online now
    Date: Tuesday, July 7, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8 Hours

    Diet: Calorie Surplus

    PES Select x 2 ~ 240 calories, 48 g protein, 3 g fat

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

    Fish Oil ~ 70 calories, 6 g fat

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

    369 g Baked Yukon Gold Potato [with Skin] ~ 274.257 calories, 7.48 g protein, 4.986 g fiber

    PES Select x 2 ~ 240 calories, 48 g protein, 3 g fat

    16 Bean Soup ~ 566.012 calories, 33.017 g protein, 28.301 g fiber

    Cheese Stick x2 ~ 120 calories, 12 g protein, 7 g fat

    140 g chicken breast ~ 154 calories, 32.33 g protein, 1.74 g fat

    15 g butter ~ 108 calories, 0.13 g protein, 12.17 g fat

    260 g red seedless grapes ~ 179 calories, 1.87 g protein, 0.42 g fat, 2.3 g fiber

    337 g red d'anjou ~ 209 calories, 1.1 g protein, 0.5 g fat, 10 g fiber


    Total: 3,245.269 calories, 192.427 protein, 118.83 fat, 47.587 fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Lower Day
    Squat
    [Olympic Bar + Spring Collars + 2x45 lbs + 2x25 lbs = 185 lbs]
    12 Reps
    12 Reps
    12 Reps

    Romanian Deadlift
    [Olympic Bar + Spring Collars + 4x45 lbs + 2x5 lbs = 235 lbs]
    9 Reps
    9 Reps
    9 Reps

    Glute Bridge on Leg Extension Machine
    [215 lbs]
    18 Reps
    13 Reps
    12 Reps

    Bulgarian Split Squat
    [45 lb DBs]
    12 Reps (per side)
    12 Reps (per side)

    SEATED ABDUCTION
    [120 lbs]
    18 Reps
    15 Reps
    +
    Abdominal Machine
    [155 lbs]
    20 Reps [could have done more but didn't want to puke]
    15 Reps

    Calf Raise
    [340 lbs]
    18 Reps [Make sure pinky toe is safe]
    11 Reps
    +
    Hanging Leg Raise
    [Bodyweight]
    0 Reps
    0 Reps

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

    I loathe bulgarian split squats. They destroy my soul and suck out all of my gym motivation. Straight into desperation mode, heck it sucks so much.

    I took off the last set of split squats.

    I took off the sets of hanging leg raises.

    Nothing left in the tank, heck.

    Okay, so something needs to change. After about 4 weeks the volume becomes unmanageable. And now I've lost my will in single sessions. This is almost certainly because it's too much volume, or too much intensity for me right now.

    One thing I noticed is that Rear Foot Elevated Split Squats just take everything I had left out of me. I used to think that was good, because I would use up everything I had left. Now I realize it's holding me back.

    So I need to restructure my programming.

    The easiest fix I can think of is to switch rear foot elevated split squats to leg extensions and leg curls

    Maybe I'll rework the number of sets per exercise as well

    Something like 20 sets total:
    Squats 3x8-11
    RDL 3x8-11
    Hip Thrust 2x8-11
    Leg Extension 2x8-11
    Leg Curl 2x8-11
    Hip Abduction 2x8-11
    Machine Crunch 2x8-11
    Calf Raise 2x8-11
    Leg Raise 2x8-11

    And for upper it would be something like 20 sets total:
    Pull Up 3x8-11
    Dip 3x8-11
    Dumbbell Rows 2x8-11
    Overhead Press 2x8-11
    Reverse Fly 2x8-11
    One Arm Face Pull 2x8-11
    Bicep Curl 2x8-11
    Tricep French Press 2x8-11
    Forearm Curl 2x8-11

    I think this has a good chance of bringing down the overall intensity to something more manageable. The leg day still has the same number of sets, but those exercise substitutions should make it less intense.


    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

    -> HERE -> Week 4 - Week 20: 3250-3500 calories a day

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 07-08-2020 at 03:26 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  13. #193
    Registered User AlexSays's Avatar
    Join Date: Jun 2017
    Age: 26
    Posts: 672
    Rep Power: 7221
    AlexSays is a name known to all. (+5000) AlexSays is a name known to all. (+5000) AlexSays is a name known to all. (+5000) AlexSays is a name known to all. (+5000) AlexSays is a name known to all. (+5000) AlexSays is a name known to all. (+5000) AlexSays is a name known to all. (+5000) AlexSays is a name known to all. (+5000) AlexSays is a name known to all. (+5000) AlexSays is a name known to all. (+5000) AlexSays is a name known to all. (+5000)
    AlexSays is offline
    Subbing, loving the log style so much info!

    Good luck and happy bulking dude
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  14. #194
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
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    Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500)
    Camarija is online now
    Originally Posted by AlexSays View Post
    Subbing, loving the log style so much info!

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

  15. #195
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 288
    Rep Power: 4401
    Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500)
    Camarija is online now
    Date: Wednesday, July 8, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 7 Hours

    Diet: Calorie Surplus

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

    382 g Baked Yukon Gold Potato [with Skin] ~ 283.919 calories, 7.743 g protein, 5.162 g fiber

    MyProtein x 2 ~ 180 calories, 40 g protein

    Fish Oil ~ 70 calories, 6 g fat

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

    168 g Pork Tenderloin ~ 180 calories, 34.5 g protein, 3.75 g fat

    16 Bean Soup ~ 286.969 calories, 16.74 g protein, 14.348 g fiber

    Xtend Pro Whey Isolate x1 ~ 110 calories, 25 g protein

    PES Select ~ 120 calories, 24 g protein, 1.5 g fat

    9x Gluten Free Multigrain Bread ~ 720 calories, 18 g protein, 13.5 g fat, 9 g fiber


    Total: 3,035.888 calories, 174.483 g protein, 109.75 g fat, 30.51 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert with DOMS

    Workout: Rest Day

    Notes:
    Normally I would do some light cardio for an hour today, but I'm feelijg some delayed onset muscle soreness from my leg day yesterday. Instead I'll take it easy and rest up.




    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

    -> HERE -> Week 4 - Week 20: 3250-3500 calories a day

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 07-08-2020 at 11:00 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  16. #196
    Registered User AlexSays's Avatar
    Join Date: Jun 2017
    Age: 26
    Posts: 672
    Rep Power: 7221
    AlexSays is a name known to all. (+5000) AlexSays is a name known to all. (+5000) AlexSays is a name known to all. (+5000) AlexSays is a name known to all. (+5000) AlexSays is a name known to all. (+5000) AlexSays is a name known to all. (+5000) AlexSays is a name known to all. (+5000) AlexSays is a name known to all. (+5000) AlexSays is a name known to all. (+5000) AlexSays is a name known to all. (+5000) AlexSays is a name known to all. (+5000)
    AlexSays is offline
    That's a pile of food, haha if only it were happy bulksgiving for me, I'm cutting at the moment

    Maybe I'm only here to torture myself lol
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  17. #197
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 288
    Rep Power: 4401
    Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500)
    Camarija is online now
    Date: Thursday, July 9, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8 Hours

    Diet: Calorie Surplus

    MyProtein x 2 ~ 180 calories, 40 g protein

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

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

    MyProtein x 1 ~ 90 calories, 20 g protein

    Gatorade ~ 80 calories

    PES Select ~ 120 calories, 24 g protein, 1.5 g fat

    99 g chicken breast ~ 108.9 calories, 22.86 g protein, 1.23 g fat

    30 g butter ~ 216 calories, 0.26 g protein, 24.34 g fat

    335 g Baked Yukon Gold Potato [with Skin] ~ 248.986 calories, 6.79 g protein, 4.527 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    278 g chicken breast ~ 305.8 calories, 64.193 g protein, 3.454 g fat

    30 g butter ~ 216 calories, 0.26 g protein, 24.34 g fat

    4 TBSP Psyllium Husk ~ 70 calories, 14 g fiber

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


    Total: 3,510.686 calories, 210.863 g protein, 201.864 g fat, 32.527 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Upper Day

    Pronate Grip Pull Up - 3 x AMRAP
    [Weight Belt + 10 lbs]
    10 Reps
    8 Reps
    6 Reps

    Dips - 3 x AMRAP
    [Weight Belt + 10 lbs]
    12 Reps + negative
    10 Reps + negative
    8 Reps + negative

    Dumbbell Row - 2 x AMRAP (8 - 10)
    [75 lb DBs]
    12 Reps (Maintain BEST POSSIBLE Form)
    11 Reps

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

    Reverse Fly - 2 x AMRAP (10 - 12)
    [45 lb DBs]
    15 SLOW Reps
    11 SLOW Reps

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

    Technogym Arm Curl - 2 x AMRAP (10 - 12)
    [60 lbs]
    11 Reps
    7 Reps

    Decline EZ Bar French Press- 2 x AMRAP (10 - 12)
    [EZ Bar + 2x 25 lbs + 2x 5 lbs = 75 lbs]
    11 Reps
    11 Reps

    Behind The Back Barbell Wrist Curl - 3 x AMRAP (10 - 12)
    [Barbell + 2x35 lbs = 115 lbs]
    18 Reps
    15 Reps


    Stationary Bike
    42 minutes
    Low Intensity Steady State Cardio


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

    Especially on bent over row and overhead press!


    I'm trying out weighted dips with versa gripps to see if that reduces nerve pressure on my wrists. It works to a certain point, but then the nerve pain kicks back in.

    I don't know how to fix this issue.

    My adductor longis is still feeling pain. Ouchies!

    I'm thinking about reducing the weight for face pulls in order to exaggerate the movement and the pauses. I don't know if it's necessarily a good idea, but I figure it's worth a shot to really feel my external rotors working, instead of larger muscles taking over.



    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

    -> HERE -> Week 4 - Week 20: 3250-3500 calories a day

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 07-09-2020 at 09:16 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  18. #198
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 288
    Rep Power: 4401
    Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500)
    Camarija is online now
    Date: Friday, July 10, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8 Hours

    Diet: Calorie Surplus

    MyProtein x 2 ~ 180 calories, 40 g protein

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

    MyProtein x 1 ~ 90 calories, 20 g protein

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

    Garorade ~ 80 calories

    345 g Baked Yukon Gold Potato [with Skin] ~ 256.419 calories, 6.993 g protein, 4.662 g fiber

    Gold Standard 100% Whey ~ 220 calories, 48 g protein, 2 g fat

    Fish Oil ~ 70 calories, 6 g fat

    MyProtein x 1 ~ 90 calories, 20 g protein

    446 g Baked Yukon Gold Potato ~ 331.486 calories, 9.041 g protein, 6.027 g fiber

    120 g Pistachios (shelled) ~ 360 calories, 12 g protein, 28 g fat, 6 g fiber

    4 TBSP Psyllium Husk ~ 70 calories, 14 g fiber

    7x Gluten Free Multigrain Bread ~ 560 calories, 14 g protein, 10.5 g fat, 7 g fiber


    Total: 3,392.905 calories, 178.534 g protein, 131.5 g fat, 39.689 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Lower Day
    Squat
    [Olympic Bar + Spring Collars + 2x45 lbs + 2x25 lbs + 2x5 lbs = 195 lbs]
    8 Reps
    8 Reps
    8 Reps

    Romanian Deadlift
    [Olympic Bar + Spring Collars + 4x45 lbs + 2x5 lbs = 235 lbs]
    10 Reps
    10 Reps
    10 Reps

    Glute Bridge on Leg Extension Machine
    [215 lbs]
    19 Reps
    15 Reps

    Bulgarian Split Squat
    [50 lb DBs]
    8 Reps (per side)
    8 Reps (per side)

    SEATED ABDUCTION
    [120 lbs]
    20 Reps
    15 Reps
    +
    Abdominal Machine
    [160 lbs]
    20 Reps [could have done more but didn't want to puke]
    15 Reps

    Calf Raise
    [340 lbs]
    19 Reps [Make sure pinky toe is safe]
    13 Reps
    +
    Hanging Leg Raise
    [Bodyweight]
    15 Reps
    15 Reps

    Stationary Bike
    51 minutes
    Low Intensity Steady State Cardio


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

    I reduced the volume a bit, but I'll try to keep the rear foot elevated single leg squats in the program. Yes, they eat my soul, but it's too good of an exercise to substitute out.

    Squats felt oddly heavy today going full depth. It should have felt easy.


    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

    -> HERE -> Week 4 - Week 20: 3250-3500 calories a day

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 07-11-2020 at 12:13 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  19. #199
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 288
    Rep Power: 4401
    Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500)
    Camarija is online now
    Date: Saturday, July 11, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 9 Hours

    Diet: Calorie Surplus

    Protein Shake x 2 ~ 232 calories, 42 g protein, 1.4 g fat, 1.4 g fiber

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

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

    423 g Baked Yukon Gold Potato ~ 314.392 calories, 8.574 g protein, 5.716 g fiber

    Bolognese ~ 141.429 calories, 10.357 g protein, 5.929 g fat

    22 g parmesan ~ 88 calories, 8.8 g protein, 6.6 g fat

    Protein Shake ~ 72.5 calories, 13.125 g protein, 0.438 g fat, 0.438 g fiber

    MyProtein x1 ~ 90 calories, 20 g protein

    6 TBSP Psyllium Husk ~ 105 calories, 21 g fiber

    149 g Pork Tenderloin ~ 159.643 calories, 30.598 g protein, 3.326 g fat

    120 g Pistachios (shelled) ~ 360 calories, 12 g protein, 28 g fat, 6 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    Almond Date Roll ~ 70 calories, 1 g protein, 1 g fat, 2 g fiber

    Cheese Stick x2 ~ 120 calories, 12 g protein, 7 g fat

    Gold Standard 100% Whey ~ 110 calories, 24 g protein, 1 g fat


    Total: 3,017.964 calories, 190.954 protein, 145.693 fat, 38.554 fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Rest Day

    Notes:


    There's a heat wave today so I'm resting instead of condition day.


    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

    -> HERE -> Week 4 - Week 20: 3250-3500 calories a day

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 07-11-2020 at 09:17 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  20. #200
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 288
    Rep Power: 4401
    Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500)
    Camarija is online now
    Date: Sunday, July 12, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 9 Hours

    Diet: Calorie Surplus

    Gold Standard 100% Whey x2 ~ 220 calories, 48 g protein, 2 g fat

    303 g Baked Yukon Gold [with Skin] ~ 225.203 calories, 6.142 g protein, 4.095 g fiber

    222 g Bolognese ~ 91.006 calories, 6.665 g protein, 3.815 g fat

    Fish Oil ~ 70 calories, 6 g fat

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

    PES Select Protein ~ 120 calories, 24 g protein, 1.5 g fat

    Brownie ~ 691.107 calories, 5.485 g protein, 28.746 g fat, 3.985 g fiber

    Brownie ~ 691.107 calories, 5.485 g protein, 28.746 g fat, 3.985 g fiber

    3 TBSP Psyllium Husk ~ 52.5 calories, 10.5 g fiber

    Gold Standard 100% Whey x2 ~ 220 calories, 48 g protein, 2 g fat

    Cheese Stick x2 ~ 120 calories, 12 g protein, 7 g fat

    1 TBSP Psyllium Husk ~ 17.5 calories, 3.5 g fiber


    Total: 3,238.423 calories, 179.777 protein, 135.807 fat, 38.065 fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Rest Day

    Notes:


    There's a heat wave today so I'm resting inside.


    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

    -> HERE -> Week 4 - Week 20: 3250-3500 calories a day

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 07-12-2020 at 11:05 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  21. #201
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 288
    Rep Power: 4401
    Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500)
    Camarija is online now
    Date: Monday, July 13, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8 Hours

    Diet: Calorie Surplus

    Gold Standard 100% Whey x2 ~ 220 calories, 48 g protein, 2 g fat

    Brownie ~ 691.107 calories, 5.485 g protein, 28.746 g fat, 3.985 g fiber

    Brownie ~ 691.107 calories, 5.485 g protein, 28.746 g fat, 3.985 g fiber

    MyProtein x 2 ~ 180 calories, 40 g protein

    110 g banana ~ 98 calories, 1.2 g protein, 0.36 g fat, 2.9 g fiber

    Gatorade ~ 80 calories

    Black Bean Burger x4 ~ 560 calories, 28 g protein, 18 g fat, 12 g fiber

    Cauliflower Pizza ~ 770 calories, 33 g protein, 39 g fat, 4 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    110 g banana ~ 98 calories, 1.2 g protein, 0.36 g fat, 2.9 g fiber

    Muscle Feast Protein x2 ~ 176 calories, 41 g protein, 0.4 g fat

    2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber


    Total: 3,669.214 calories, 203.37 g protein, 123.612 g fat, 36.77 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Upper Day

    Pronate Grip Pull Up - 3 x AMRAP
    [Weight Belt + 10 lbs]
    11 Reps
    8 Reps
    7 Reps

    Dips - 3 x AMRAP
    [Weight Belt + 10 lbs]
    13 Reps
    11 Reps + negative
    8 Reps + negative

    Dumbbell Row - 2 x AMRAP (8 - 10)
    [75 lb DBs]
    13 Reps (Maintain BEST POSSIBLE Form)
    12 Reps

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

    Reverse Fly - 2 x AMRAP (10 - 12)
    [50 lb DBs]
    12 SLOW Reps
    9 SLOW Reps

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

    Barbell Curl - 2 x AMRAP (10 - 12)
    [65 lbs]
    10 Reps + negative
    8 Reps

    Decline EZ Bar French Press- 2 x AMRAP (10 - 12)
    [EZ Bar + 2x 25 lbs + 2x 5 lbs = 75 lbs]
    13 Reps
    11 Reps

    Behind The Back Barbell Wrist Curl - 3 x AMRAP (10 - 12)
    [Barbell + 2x35 lbs = 115 lbs]
    22 Reps
    16 Reps


    Stationary Bike
    48 minutes
    Low Intensity Steady State Cardio


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

    Especially on bent over row and overhead press!


    Feeling fresh today!

    Here's a video of my terrible row form, oof!





    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

    -> HERE -> Week 4 - Week 20: 3250-3500 calories a day

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 07-13-2020 at 09:33 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  22. #202
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 288
    Rep Power: 4401
    Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500)
    Camarija is online now
    Date: Tuesday, July 14, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 9 Hours

    Diet: Calorie Surplus

    Gold Standard 100% Whey x2 ~ 220 calories, 48 g protein, 2 g fat

    110 g banana ~ 98 calories, 1.2 g protein, 0.36 g fat, 2.9 g fiber

    Falafel ~ 150 calories, 3.333 g protein, 10 g fat, 1.667 g fiber

    Dark Chocolate Almonds ~ 210 calories, 4 g protein, 13 g fat, 3 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    MyProtein x 2 ~ 180 calories, 40 g protein

    Brownie ~ 691.107 calories, 5.485 g protein, 28.746 g fat, 3.985 g fibe

    Garorade ~ 80 calories

    Bolognese ~ 126.261 calories, 9.246 g protein, 5.293 g fat

    554 g Baked Yukon Gold Potato [with Skin] ~ 411.757 calories, 11.23 g protein, 7.486 g fiber

    Muscle Feast Protein x1 ~ 88 calories, 20.5 g protein, 0.2 g fat

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

    110 g banana ~ 98 calories, 1.2 g protein, 0.36 g fat, 2.9 g fiber

    Muscle Feast Protein x1 ~ 88 calories, 20.5 g protein, 0.2 g fat

    Cheese Stick x1 ~ 60 calories, 6 g protein, 3.5 g fat

    Corn Tortilla x2 ~ 100 calories, 2 g protein, 1 g fat, 2 g fiber

    2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

    Corn Tortilla x5 ~ 250 calories, 5 g protein, 2.5 g fat, 5 g fiber


    Total: 3,676.125 calories, 201.694 g protein, 129.159 fat, 47.938 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Lower Day
    Bulgarian Split Squat
    [50 lb DBs]
    9 Reps (per side)
    8 Reps (per side)

    Squat
    [Olympic Bar + Spring Collars + 2x45 lbs + 2x25 lbs + 2x5 lbs = 195 lbs]
    9 Reps
    9 Reps
    9 Reps

    Glute Bridge on Leg Extension Machine
    [220 lbs]
    18 Reps
    15 Reps

    SEATED ABDUCTION
    [130 lbs]
    18 Reps

    Romanian Deadlift
    [Olympic Bar + Spring Collars + 2x45 lbs = 135 lbs]
    8 reps

    [Olympic Bar + Spring Collars + 2x45 lbs + 2x25= 185 lbs]
    8 reps

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

    [Olympic Bar + Spring Collars + 4x45 lbs + 2x5 lbs = 235 lbs]
    11 Reps

    [Olympic Bar + Spring Collars + 4x45 lbs + 2x5 lbs + 2x10 lbs = 255 lbs]
    11 Reps

    [Olympic Bar + Spring Collars + 4x45 lbs + 2x5 lbs = 235 lbs]
    11 Reps

    SEATED ABDUCTION
    [130 lbs]
    15 Reps

    Abdominal Machine
    [165 lbs]
    20 Reps [could have done more but didn't want to puke]
    17 Reps

    Calf Raise
    [340 lbs]
    24 Reps [Make sure pinky toe is safe]
    14 Reps

    Hanging Leg Raise
    [Bodyweight]
    16 Reps
    15 Reps

    Stationary Bike
    52 minutes
    Low Intensity Steady State Cardio


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

    I moved around the exercise order and it felt so much easier.

    Also, that depression I was feeling July 3, 4, 5 is completely gone and it has been gone for a bit now. Just wanted to update. I have no idea what the heck hit me but it was rough. I have a theory that it had to do with addiction to the pre workout and the effect of going cold turkey. I'm not saying the pre workout is bad, in fact I love it, but I think it may have just been the caffeine. I know a lot of people believe caffeine is perfectly fine and healthy etc. I never drink caffeine, so when I was on it at 350 mg a day, and then suddenly off of it, I think the withdrawal hit me pretty hard. I'm really tempted to check out preworkouts without caffine now. But... I'm afraid to feel as low as I did before. We'll see how it goes.


    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

    -> HERE -> Week 4 - Week 20: 3250-3500 calories a day

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 07-15-2020 at 02:01 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  23. #203
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 288
    Rep Power: 4401
    Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500)
    Camarija is online now
    Date: Wednesday, July 15, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8 Hours

    Diet: Calorie Surplus

    Gold Standard 100% Whey x2 ~ 220 calories, 48 g protein, 2 g fat

    Corn Tortilla x2 ~ 100 calories, 2 g protein, 1 g fat, 2 g fiber

    562 g Baked Yukon Gold [with Skin] ~ 422.162 calories, 11.514 g protein, 7.676 g fiber

    110 g banana ~ 98 calories, 1.2 g protein, 0.36 g fat, 2.9 g fiber

    Muscle Feast Protein x1 ~ 88 calories, 20.5 g protein, 0.2 g fat

    Muscle Feast Protein x1 ~ 88 calories, 20.5 g protein, 0.2 g fat

    438 g Baked Yukon Gold [with Skin] ~ 325.541 calories, 8.878 g protein, 5.919 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    Dark Chocolate Almonds ~ 210 calories, 4 g protein, 13 g fat, 3 g fiber

    Blondie ~ 175.733 calories, 3.876 g protein, 12.922 g fat, 2.584 g fiber

    Muscle Feast Protein x2 ~ 176 calories, 41 g protein, 0.4 g fat

    116 g banana ~ 103 calories, 1.26 g protein, 0.38 g fat, 3 g fiber

    Dark Chocolate Almonds ~ 1,065.75 calories, 20.3 g protein, 65.975 g fat, 15.225 g fiber

    Corn Tortilla x6 ~ 300 calories, 6 g protein, 3 g fat, 6 g fiber



    Total: 3,442.186 calories, 189.028 protein, 105.437 fat, 48.304 fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Rest Day

    Notes:


    I'll probably hop on the stationary bike for 50 minutes today.


    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

    -> HERE -> Week 4 - Week 20: 3250-3500 calories a day

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 07-15-2020 at 11:55 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  24. #204
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 288
    Rep Power: 4401
    Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500)
    Camarija is online now
    Date: Thursday, July 16, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8 Hours

    Diet: Calorie Surplus

    Gold Standard 100% Whey x2 ~ 220 calories, 48 g protein, 2 g fat

    522 g Baked Yukon Gold Potato [with Skin] ~ 387.973 calories, 10.581 g protein, 7.054 g fiber

    Barbecue Sauce ~ 60 calories

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

    Fish Oil ~ 70 calories, 6 g fat

    Gatorade ~ 80 calories

    Muscle Feast Protein x2 ~ 176 calories, 41 g protein, 0.4 g fat

    550 g Baked Yukon Gold Potato [with Skin] ~ 408.784 calories, 11.149 g protein, 7.432 g fiber

    93 g Salsa Verde ~ 30 calories

    40 g 70% cocoa ~ 250 calories, 3 g protein, 19 g fat, 3 g fiber

    Dark Chocolate Almonds ~ 210 calories, 4 g protein, 13 g fat, 3 g fiber

    116 g banana ~ 103 calories, 1.26 g protein, 0.38 g fat, 3 g fiber

    Muscle Feast Protein x2 ~ 176 calories, 41 g protein, 0.4 g fat

    Blondie ~ 306.511 calories, 6.761 g protein, 22.538 g fat, 4.508 g fiber

    315 g Baked Yukon Gold Potato [with Skin] ~ 234.122 calories, 6.385 g protein, 4.257 g fiber

    62 g Salsa Verde ~ 20 calories

    116 g banana ~ 103 calories, 1.26 g protein, 0.38 g fat, 3 g fiber

    Corn Tortilla x8 ~ 400 calories, 8 g protein, 4 g fat, 8 g fiber


    Total: 3,615.39 calories, 186.396 g protein, 96.098 g fat, 47.251 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Upper Day

    Pronate Grip Pull Up - 3 x AMRAP
    [Weight Belt + 10 lbs]
    12 Reps
    8 Reps
    7 Reps

    Dips - 3 x AMRAP
    [Weight Belt + 10 lbs]
    14 Reps + negative
    11 Reps + negative
    9 Reps + negative

    Dumbbell Row - 2 x AMRAP (8 - 10)
    [80 lb DBs]
    9 Reps (Maintain BEST POSSIBLE Form)
    8 Reps

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

    Reverse Fly - 2 x AMRAP (10 - 12)
    [50 lb DBs]
    13 SLOW Reps
    13 SLOW Reps

    One Arm Rope Face Pull - 2 x AMRAP (10 - 12)
    [17.5 lbs]
    14 SLOW Reps
    14 SLOW Reps

    Decline EZ Bar French Press- 2 x AMRAP (10 - 12)
    [EZ Bar + 2x 25 lbs + 2x 5 lbs = 75 lbs]
    12 Reps
    11 Reps

    Barbell Curl - 2 x AMRAP (10 - 12)
    [65 lbs]
    12 Reps
    7 Reps + negative

    Behind The Back Barbell Wrist Curl - 3 x AMRAP (10 - 12)
    [Barbell + 2x45 lbs = 135 lbs]
    19 Reps
    14 Reps


    Stationary Bike
    47 minutes
    Low Intensity Steady State Cardio


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

    Especially on bent over row and overhead press!


    Feeling fresh today!

    I decided to record my weighted dip to evaluate my form, unfortunately I have no idea what I'm supposed to be looking for.





    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

    -> HERE -> Week 4 - Week 20: 3250-3500 calories a day

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 07-17-2020 at 02:30 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  25. #205
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 288
    Rep Power: 4401
    Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500)
    Camarija is online now
    Date: Friday, July 17, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8 Hours

    Diet: Calorie Surplus

    Gold Standard 100% Whey x2 ~ 220 calories, 48 g protein, 2 g fat

    Corn Tortilla x2 ~ 100 calories, 2 g protein, 1 g fat, 2 g fiber

    116 g banana ~ 103 calories, 1.26 g protein, 0.38 g fat, 3 g fiber

    530 g Baked Yukon Gold [with Skin] ~ 393.919 calories, 10.743 g protein, 7.162 g fiber

    93 g Salsa Verde ~ 30 calories

    303 g blondie ~ 619.152 calories, 13.658 g protein, 45.526 g fat, 9.105 g fiber

    Muscle Feast Protein x2 ~ 176 calories, 41 g protein, 0.4 g fat

    803 g Baked Yukon Gold [with Skin] ~ 596.824 calories, 16.277 g protein, 10.851 g fiber

    Salsa Verde ~ 40 calories

    Fish Oil ~ 70 calories, 6 g fat

    105 g banana ~ 93 calories, 1.14 g protein, 0.35 g fat, 2.7 g fiber

    Gold Standard 100% Whey x2 ~ 220 calories, 48 g protein, 2 g fat

    105 g banana ~ 93 calories, 1.14 g protein, 0.35 g fat, 2.7 g fiber

    2 TBSP Olive Oil ~ 240 calories, 28 g fat

    Corn Tortilla x2 ~ 100 calories, 2 g protein, 1 g fat, 2 g fiber


    Total: 3,094.895 calories, 185.218 protein, 87.006 fat, 39.518 fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Rest Day

    Notes:
    I had terrible sleep last night, and it was hard getting in enough calories today, so I'm just moving leg day to tomorrow.

    Pushing Leg day to tomorrow.


    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

    -> HERE -> Week 4 - Week 20: 3250-3500 calories a day

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 07-17-2020 at 09:34 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  26. #206
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 288
    Rep Power: 4401
    Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500)
    Camarija is online now
    Date: Saturday, July 18, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 7 Hours

    Diet: Calorie Surplus

    105 g banana ~ 93 calories, 1.14 g protein, 0.35 g fat, 2.7 g fiber

    186 g ham ~ 232.5 calories, 33.214 g protein, 8.304 g fat

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

    Corn Tortilla x2 ~ 100 calories, 2 g protein, 1 g fat, 2 g fiber

    40 g 70% cocoa ~ 250 calories, 3 g protein, 19 g fat, 3 g fiber

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

    Gold Standard 100% Whey x2 ~ 220 calories, 48 g protein, 2 g fat

    Corn Tortilla x3 ~ 150 calories, 3 g protein, 1.5 g fat, 3 g fiber

    105 g banana ~ 93 calories, 1.14 g protein, 0.35 g fat, 2.7 g fiber

    Gatorade ~ 80 calories

    350 g Baked Yukon Gold Potato [with Skin] ~ 260.135 calories, 7.095 g protein, 4.73 g fiber

    Salsa Verde ~ 5 calories

    Muscle Feast Protein x2 ~ 176 calories, 41 g protein, 0.4 g fat

    Fish Oil ~ 70 calories, 6 g fat

    Glutino Crackers ~ 280 calories, 9 g fat

    Dark Chocolate Almonds ~ 210 calories, 4 g protein, 13 g fat, 3 g fiber

    120 g Pistachios (shelled) ~ 360 calories, 12 g protein, 28 g fat, 6 g fiber

    Glutino Crackers ~ 280 calories, 9 g fat

    MyProtein x 1 ~ 90 calories, 20 g protein

    Cheese Stick x1 ~ 60 calories, 6 g protein, 3.5 g fat

    115 g Banana ~ 102 calories, 1.25 g protein, 0.38 g fat, 3 g fiber

    Cheese Stick x1 ~ 60 calories, 6 g protein, 3.5 g fat


    Total: 3,751.635 calories, 196.839 g protein, 135.284 fat, 38.13 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Lower Day
    Bulgarian Split Squat
    [50 lb DBs]
    9 Reps (per side)
    9 Reps (per side)

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

    [Olympic Bar + Spring Collars + 2x45 lbs + 2x25 lbs + 2x5 lbs = 195 lbs]
    9 Reps
    9 Reps
    9 Reps

    Romanian Deadlift
    [Olympic Bar + Spring Collars + 2x45 lbs = 135 lbs]
    8 reps

    [Olympic Bar + Spring Collars + 2x45 lbs + 2x25 lbs = 185 lbs]
    8 reps

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

    Glute Bridge on Leg Extension Machine
    [220 lbs]
    18 Reps
    15 Reps

    SEATED ABDUCTION
    [130 lbs]
    18 Reps
    16 Reps

    Abdominal Machine
    [170 lbs]
    18 Reps [could have done more but didn't want to puke]
    16 Reps

    Calf Raise
    [340 lbs]
    15 Reps [ZERO BOUNCE WHATSOEVER]
    12 Reps

    Hanging Leg Raise
    [Bodyweight]
    16 Reps
    16 Reps

    Rotary Calf
    [100 lbs]
    20 Reps

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

    Skipped cardio today, just wasn't feeling it. I need to rest.


    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

    -> HERE -> Week 4 - Week 20: 3250-3500 calories a day

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 07-19-2020 at 04:07 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  27. #207
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 288
    Rep Power: 4401
    Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500)
    Camarija is online now
    Date: Sunday, July 19, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 6 Hours

    Diet: Calorie Surplus

    MyProtein x 2 ~ 180 calories, 40 g protein

    553 g Baked Yukon Gold [with Skin] ~ 411.014 calories, 11.209 g protein, 7.473 g fiber

    80 g Dark Chocolate Almonds ~ 420 calories, 8 g protein, 26 g fat, 6 g fiber

    125 g Dark Chocolate Almonds ~ 656.25 calories, 12.5 g protein, 40.625 g fat, 9.375 g fiber

    Rice ~ 860 calories, 12 g protein, 27 g fat, 8 g fiber

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

    Greek Yogurt ~ 100 calories, 17 g protein

    Fish Oil ~ 70 calories, 6 g fat

    110 g banana ~ 98 calories, 1.2 g protein, 0.36 g fat, 2.9 g fiber

    Muscle Feast Protein x2 ~ 176 calories, 41 g protein, 0.4 g fat

    2 TBSP Olive Oil ~ 240 Calories, 28 g fat

    MyProtein x 1 ~ 90 calories, 20 g protein


    Total: 3,481.264 calories, 180.909 g protein, 140.385 g fat, 33.748 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Rest Day

    Notes:
    I had terrible sleep last night.




    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

    -> HERE -> Week 4 - Week 20: 3250-3500 calories a day

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 07-19-2020 at 07:52 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  28. #208
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 288
    Rep Power: 4401
    Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500)
    Camarija is online now
    Date: Monday, July 20, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 6 Hours

    Diet: Calorie Surplus

    Garbanzo Pasta ~ 760 calories, 52 g protein, 14 g fat, 20 g fiber

    Gold Standard 100% Whey x2 ~ 220 calories, 48 g protein, 2 g fat

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

    40 g 70% cocoa ~ 250 calories, 3 g protein, 19 g fat, 3 g fiber

    304 g potato ~ 225.946 calories, 6.162 g protein, 4.108 g fiber

    Bolognese ~ 390 calories, 39 g protein, 21 g fat, 3 g fiber

    Muscle Feast Protein x1 ~ 88 calories, 20.5 g protein, 0.2 g fat

    170 g Pumpkin Seeds ~ 960 calories, 48 g protein, 84 g fat, 12 g fibet

    Fish Oil ~ 70 calories, 6 g fat

    Gluten Free Crackers x2 ~ 320 calories, 2 g protein, 9 g fat, 4 g fiber


    Total: 3,663.946 calories, 222.662 g protein, 183.2 g fat, 50.108 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Upper Day

    Pronate Grip Pull Up - 3 x AMRAP
    [Weight Belt + 10 lbs]
    11 Reps
    8 Reps
    7 Reps

    Dips - 3 x AMRAP
    [Weight Belt + 15 lbs]
    10 Reps + negative
    10 Reps + negative
    10 Reps + negative

    Dumbbell Row - 2 x AMRAP (8 - 10)
    [80 lb DBs]
    10 Reps (Maintain BEST POSSIBLE Form)
    9 Reps

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

    Reverse Fly - 2 x AMRAP (10 - 12)
    [50 lb DBs]
    15 SLOW Reps
    10 SLOW Reps

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

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

    Barbell Curl - 2 x AMRAP (10 - 12)
    [65 lbs]
    12 Reps
    7 Reps + negative

    Behind The Back Barbell Wrist Curl - 3 x AMRAP (10 - 12)
    [Barbell + 2x45 lbs = 135 lbs]
    20 Reps
    12 Reps


    Stationary Bike
    54 minutes
    Low Intensity Steady State Cardio


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

    Especially on bent over row and overhead press!


    Feeling tired today!

    I was pretty weak today, but at least I completed the workout.

    Here is my last set of weighted pullups today, so my form is at its absolute worst here:




    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

    -> HERE -> Week 4 - Week 20: 3250-3500 calories a day

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 07-20-2020 at 10:54 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  29. #209
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 288
    Rep Power: 4401
    Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500)
    Camarija is online now
    Date: Tuesday, July 21, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8 Hours

    Diet: Calorie Surplus

    Chocolate Almonds ~ 1459.5 calories, 27.8 g protein, 90.35 g fat, 20.85 g fiber

    Gold Standard 100% Whey x1 ~ 110 calories, 24 g protein, 1 g fat

    MyProtein x 2 ~ 180 calories, 40 g protein

    Fish Oil ~ 70 calories, 6 g fat

    Garbanzo Pasta ~ 760 calories, 52 g protein, 14 g fat, 20 g fiber

    Parmasean Cheese ~ 60 calories, 6 g protein, 4.5 g fat

    Tomato Pesto ~ 133 calories, 2 g protein, 13 g fat, 1 g fiber

    342 g Baked Yukon Gold Potato [with Skin] ~ 254.189 calories, 6.932 g protein, 4.622 g fiber

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

    Chipotle Mayo ~ 100 calories, 11 g fat

    Cheese Stick x1 ~ 60 calories, 6 g protein, 3.5 g fat

    Gluten Free Crackers x1 ~ 160 calories, 1 g protein, 4.5 g fat, 2 g fiber

    MyProtein x 1 ~ 90 calories, 20 g protein

    Gluten Free Crackers x1 ~ 160 calories, 1 g protein, 4.5 g fat, 2 g fiber


    Total: 3,776.689 calories, 204.732 g protein, 164.35 fat, 50.472 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Rest Day

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

    RIP Sleep. Thoughts and prayers.

    I'm skipping the gym today.

    I ran out of N-Acetylcysteine and forgot why I was taking it so I didn't buy more. I remember that I take it daily to counter chronic cough. Unfortunately that chronic cough has returned as a result of no longer taking the N-Acetylcysteine, and I don't want people freaking out thinking I have COVID-19.

    Plus I just feel terrible from not getting enough sleep. It feels like my immune system isn't 100% and I don't want to go to the gym feeling vulnerable right now. I can afford to take a rest day, it's not a huge deal. I need to remind myself that this is a LONG journey, and that I need to be flexible. I'm doing everything right, I'm progressing in the right direction, taking a day off isn't going to ruin my progress. I'm happy with this decision because it's for my longterm benefit.

    ^ this is me convincing myself it's okay to take a break in the midst of another COVID-19 outbreak.

    Also, thank you whoever decided to rate my thread, that's pretty neat!


    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

    -> HERE -> Week 4 - Week 20: 3250-3500 calories a day

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 07-22-2020 at 12:10 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  30. #210
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 288
    Rep Power: 4401
    Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500) Camarija is a glorious beacon of knowledge. (+2500)
    Camarija is online now
    Date: Wednesday, July 22, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8 Hours

    Diet: Calorie Surplus

    Rice ~ 860 calories, 12 g protein, 27 g fat, 8 g fiber

    Dark Sweet Cherries ~ 120 calories, 1.5 g fat, 2 g fiber

    Sunflower Seeds ~ 742.88 calories, 27.9 g protein, 65 g fat, 9.3 g fiber

    MyProtein x 1 ~ 90 calories, 20 g protein

    MyProtein x 2 ~ 180 calories, 40 g protein

    Gatorade ~ 80 calories

    Muscle Feast Protein x1 ~ 88 calories, 20.5 g protein, 0.2 g fat

    135 g Banana ~ 120 calories, 1.47 g protein, 0.45 g fat, 3.5 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    Tortilla x 8 ~ 400 calories, 8 g protein, 4 g fat, 8 g fiber

    MyProtein x 1 ~ 90 calories, 20 g protein

    477 g Mashed Yukon Gold Potatoes ~ 466.45 calories, 5.836 g protein, 21.774 g fat, 5.387 g fiber

    PES Select Protein ~ 120 calories, 24 g protein, 1.5 g fat

    Tortilla x 4 ~ 200 calories, 4 g protein, 2 g fat, 4 g fiber

    Tortilla x 2 ~ 100 calories, 2 g protein, 1 g fat, 2 g fiber


    Total: 3,727.33 calories, 185.706 g protein, 130.424 g fat, 42.187 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Lower Day
    Bulgarian Split Squat
    [50 lb DBs]
    10 Reps (per side)
    9 Reps (per side)

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

    [Olympic Bar + Spring Collars + 2x45 lbs + 2x25 lbs + 2x5 lbs = 195 lbs]
    10 Reps
    10 Reps
    10 Reps

    Romanian Deadlift
    [Olympic Bar + Spring Collars + 2x45 lbs = 135 lbs]
    8 reps

    [Olympic Bar + Spring Collars + 2x45 lbs + 2x25 lbs = 185 lbs]
    8 reps

    [Olympic Bar + Spring Collars + 4x45 lbs + 2x10 lbs = 245 lbs]
    11 Reps
    11 Reps
    11 Reps + 7 Reps Shrugs

    Glute Bridge on Leg Extension Machine
    [220 lbs]
    19 Reps
    15 Reps

    SEATED ABDUCTION
    [130 lbs]
    19 Reps
    16 Reps

    +

    Abdominal Machine
    [170 lbs]
    19 Reps [could have done more but didn't want to puke]
    15 Reps

    Calf Raise
    [340 lbs]
    15 Reps [ZERO BOUNCE WHATSOEVER]
    13 Reps

    +

    Hanging Leg Raise
    [Bodyweight]
    17 Reps
    16 Reps


    Stationary Bike
    65 minutes
    Low Intensity Steady State Cardio


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

    Let's do this!

    This is my second working set of Squats, and you can hear my knees go *clack* throughout the whole clip.


    This is my second working set of Romanian Deadlifts




    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

    -> HERE -> Week 4 - Week 20: 3250-3500 calories a day

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 07-22-2020 at 10:34 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

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