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
|
|
Results 181 to 210 of 336
-
06-26-2020, 02:00 PM #181Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
Last edited by Camarija; 06-27-2020 at 01:30 AM.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
06-27-2020, 07:05 PM #182Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
06-28-2020, 11:59 AM #183Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
06-29-2020, 02:10 PM #184Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
-
06-30-2020, 04:18 PM #185Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
07-01-2020, 06:31 PM #186Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
07-02-2020, 07:57 PM #187Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
07-03-2020, 08:22 PM #188Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
-
07-04-2020, 04:13 PM #189Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
07-05-2020, 10:09 PM #190Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
07-06-2020, 03:22 PM #191Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
07-07-2020, 02:15 PM #192Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
-
07-08-2020, 09:30 AM #193Wha?==========
- Join Date: Jun 2017
- Posts: 1,680
- Rep Power: 17586
Subbing, loving the log style so much info!
Good luck and happy bulking dude
-
07-08-2020, 05:06 PM #194Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
Cheers mate, and Happy Bulksgiving!Originally Posted by AlexSays
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
07-08-2020, 05:14 PM #195Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
07-09-2020, 01:57 AM #196Wha?==========
- Join Date: Jun 2017
- Posts: 1,680
- Rep Power: 17586
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
-
-
07-09-2020, 03:32 PM #197Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
07-10-2020, 02:18 PM #198Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
07-11-2020, 04:16 PM #199Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
07-12-2020, 02:24 PM #200Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
-
07-13-2020, 09:14 AM #201Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
07-14-2020, 12:52 PM #202Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
07-15-2020, 01:43 PM #203Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
07-16-2020, 02:15 PM #204Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
-
07-17-2020, 07:06 PM #205Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
07-18-2020, 06:16 AM #206Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
07-19-2020, 03:29 PM #207Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
07-20-2020, 03:46 PM #208Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
-
07-21-2020, 07:38 AM #209Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
07-22-2020, 03:17 PM #210Masstrophysicist
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
Bookmarks