Fierce 5: "Stay Fresh" Edition - The Novice Upper Lower High Frequency Training Log

[Camarija]

Date: Wednesday, September 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: 7.5 Hours

Diet: Calorie Surplus

Dymatize ISO 100 Cocoa Pebbles x1 ~ 120 calories, 25 g protein

Oatmeal Raisin Cookie x2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

453 g cheese ~ 1,456.071 calories, 97.071 g protein, 113.25 g fat

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

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

EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

Dymatize ISO 100 Fruity Pebbles x1 ~ 110 calories, 25 g protein

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

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

2 TBSP Psylium Husk ~ 35 calories, 7 g fiber


Total ~ 3,226.071 calories, 175.071 g protein, 141.75 g fat, 33 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Workout Abdominals Day

Weighted Decline Crunch
[35 lb]
20 Reps
15 Reps
13 Reps

Weighted Hanging Leg Raise
[5 lb DB]
20 Reps
15 Reps
14 Reps

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

Some issues staying asleep last night. I kept turning because it was almost like I could feel my muscles building. Keep in mind I am 100% natty so it's kind of weird.


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

[Camarija]

Date: Thursday, September 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: 9 Hours

Diet: Calorie Surplus

Dymatize ISO 100 Cocoa Pebbles x1 ~ 120 calories, 25 g protein

453 g cheese ~ 1,456.071 calories, 97.071 g protein, 113.25 g fat

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

Gatorade x3 ~ 240 calories

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

Dymatize ISO 100 Fruity Pebbles x1 ~ 110 calories, 25 g protein

EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

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

2 TBSP Psylium Husk ~ 35 calories, 7 g fiber

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

2 TBSP Psylium Husk ~ 35 calories, 7 g fiber

Oatmeal Raisin Cookie x1 ~ 140 calories, 2 g protein, 7 g fat, 1 g fiber


Total : 3,161.071 calories, 169.071 g protein, 132.75 g fat, 35 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
7 Reps

Dips - 3 x AMRAP
[Weight Belt + 30 lbs]
12 Reps + negative
8 Reps + negative
8 Reps + negative

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

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

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

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

[17.5 lbs]
18 SLOW Reps

Barbell Curl - 2 x AMRAP (10 - 12)
[75 lb]
10 Reps
8 Reps + 1 Negative

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

One Arm DB Row [two feet planted, one hand supported on bemch] 1 x AMRAP (10 - 12)
[75 lb DBs]
12 Reps

Incline Dumbbell Press 1 x AMRAP (10 - 12)
[65 lb DBs]
11 Reps

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

Lat Pulldown Circular 1 x AMRAP (10 - 12)
[175 lbs]
15 Reps

Tricep Pushdown Machine 1 x AMRAP (10 - 12)
[135 lbs]
13 Reps

Behind The Back Wrist Curl - 2 x AMRAP (10 - 12)
[75 lb DBs]
17 Reps
16 Reps



Stationary Bike
35 minutes
Low Intensity Steady State Cardio

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

By next week I want to drop my bulk down to around 3,150 calories. (1.2 lbs a week for ~4 weeks)

Then over the course of another couple of weeks I'll drop down to (0.8 lbs a week - October 5) 2,950 calories a day, then (0.4 lbs a week - October 12) 2,750, then (0.0 lbs a week - October 19) 2,550.

That should be about an increase of 6 pounds over the 7 weeks remaining.

Finally my cut would begin on October 26 at around (0.7 lbs lost a week) 2,200 for a week. Then November 2 at around (1.1 lbs lost a week) 2,000 for a week. Then November 9 at around (1.5 lbs lost a week) 1,800 for four weeks. Then December 7 at around (1.1 lbs lost a week) 2,000 for a week. Then December 14 at around (0.7 lbs lost a week) 2,200 for a week. That should be about 9.6 lbs of weight loss over 8 weeks.

I weighed myself in at 194.2 lbs the morning of this day. That puts caloric maintenance at around 2,550 caloroes a day judging by the last weigh in 23 days ago. 5.4 lb increase. 1.64 lb a week increase. That's 7.14 lb increase a month. By all standards, this should be considered a dirty bulk, but i'm still around 18% body fat right now, maybe my genetics are just that good? I'm happy with it

But yeah, I need to draw down this bulk into a mild cut eventually. Next time I bulk, I'll aim to make it a milder bulk, maybe limiting it to 1.5% to 2% of my weight gain per month. Which assuming I resume my bulk at 190/200 lbs, would be around 2.85 lb to 4.12797 lb increase per month (0.690411 to 1 lb per week increase).


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

[Camarija]

Date: Friday, September 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: 8.5 Hours

Diet: Calorie Surplus

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

453 g cheese ~ 1,456.071 calories, 97.071 g protein, 113.25 g fat

EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

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

Gatorade x3 ~ 240 calories

Dymatize ISO 100 Fruity Pebbles x1 ~ 110 calories, 25 g protein

Dymatize ISO 100 Cocoa Pebbles x1 ~ 120 calories, 25 g protein

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

Oatmeal Raisin Cookie x1 ~ 140 calories, 2 g protein, 7 g fat, 1 g fiber

2 TBSP Psylium Husk ~ 35 calories, 7 g fiber

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

2 TBSP Psylium Husk ~ 35 calories, 7 g fiber


Total ~ 3,161.071 calories, 169.071 g protein, 132.75 g fat, 35 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Workout Lower Day

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

[Olympic Bar + Spring Collars + 2x45 lbs + 2x35 lbs + 2x5 lbs = 215 lbs]
11 Reps
11 Reps
11 Reps

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

[Olympic Bar + Spring Collars + 2x45 lbs + 2x35 lbs = 205 lbs]
6 reps

[Olympic Bar + Spring Collars + 4x45 lbs + 4x10 lbs = 265 lbs]
11 Reps
11 Reps
11 Reps

Glute Bridge on Leg Extension Machine
[235 lbs]
18 Reps
14 Reps

Leg Extension Machine
[85 lbs - Seat: 3.5 / Foot: 3 / Lever: 1]
20 Reps
17 Reps

Seated Leg Curl Machine
[100 lbs - Seat: 7 / Foot: 3 / Lever: 1]
20 Reps
15 Reps

Calf Raise
[380 lbs]
15 Reps [ZERO BOUNCE WHATSOEVER]
11 Reps

SEATED ABDUCTION
[165 lbs]
17 Reps
16 Reps
+
Rotary Calf Machine
[105 lbs - Seat: 6 ]
16 Reps
15 Reps


Stationary Bike
40 minutes
Low Intensity Steady State Cardio

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

If I have time I'll do abs today.

High Bar Squat - 215 lbs x 11 Reps



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

[Camarija]

Date: Saturday, September 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: 7 Hours

Diet: Calorie Surplus


Dymatize ISO 100 Cocoa Pebbles x1 ~ 120 calories, 25 g protein

4x Eggs ~ 240 calories, 24 g protein, 16 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

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

Dymatize ISO 100 Fruity Pebbles x1 ~ 110 calories, 25 g protein

EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

Oatmeal Raisin Cookie x4 ~ 560 calories, 8 g protein, 28 g fat, 4 g fiber

Corn Tortilla x12 ~ 600 calories, 12 g protein, 6 g fat, 12 g fiber

251 g Pork Tenderloin ~ 291.339 calories, 51.545 g protein, 8.964 g fat

Corn Tortilla x12 ~ 600 calories, 12 g protein, 6 g fat, 12 g fiber

Dymatize ISO 100 Fruity Pebbles x1 ~ 110 calories, 25 g protein


Total : 3,076.339 calories, 188.545 g protein, 84.464 g fat, 34 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Rest Day

Notes:
Taking it easy today. Heck abs. Ill try to sleep early tonight.


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

[Camarija]

Date: Sunday, September 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


Dymatize ISO 100 Cocoa Pebbles x1 ~ 120 calories, 25 g protein

4x Eggs ~ 240 calories, 24 g protein, 16 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

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

EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

204 g Ribeye ~ 559.6 calories, 36.1 g protein, 45.1 g fat

Oatmeal Raisin Cookie x4 ~ 560 calories, 8 g protein, 28 g fat, 4 g fiber

2 TBSP Psylium Husk ~ 35 calories, 7 g fiber

Dymatize ISO 100 Fruity Pebbles x1 ~ 110 calories, 25 g protein

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

Dymatize ISO 100 Fruity Pebbles x1 ~ 110 calories, 25 g protein

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


Total : 3,079.6 calories, 167.1 g protein, 117.6 g fat, 35 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Rest Day

Notes:
No abs today. The gym is closed tomorrow so I'll be working out at home.


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

[Camarija]

Date: Monday, September 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: 8.25 Hours

Diet: Calorie Surplus

Dymatize ISO 100 Fruity Pebbles x1 ~ 110 calories, 25 g protein

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

Gatorade x3 ~ 240 calories

Dymatize ISO 100 Fruity Pebbles x1 ~ 110 calories, 25 g protein

EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

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

1/3 lb 90/10 Sirloin Burgers x 2 ~ 540 calories, 60 g protein, 30 g fat

36 g Ketchup ~ 42.353 calories

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

4x Eggs ~ 240 calories, 24 g protein, 16 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

Corn Tortilla x9 ~ 450 calories, 9 g protein, 4.5 g fat, 9 g fiber


Total : 3,077.353 calories, 167 g protein, 79 g fat, 33 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Workout Upper Day

Pronate Grip Pull Up - 4 x AMRAP
[Bodyweight ~ 200 lbs]
14 Reps
11 Reps
9 Reps
8 Reps
+
Dips - 4 x AMRAP
[Bodyweight ~ 200 lbs]
18 Reps + negative
15 Reps + negative
11 Reps + negative
11 Reps + negative

Inverted Row (Wide Pronated Grip Elbows Out) - 2 x AMRAP
[Bodyweight ~ 200 lbs]
20 Reps
16 Reps

Overhead Press - 2 x AMRAP (8 - 10)
[Standard Bar + Collars + 2x25 lbs + 4x10 lbs = 105 lbs]
12 Reps
9 Reps

Barbell Row - 2 x AMRAP (8 - 10)
[Standard Bar + Collars + 4x25 lbs + 2x10 lbs + 2x5 lbs = 145 lbs]
12 Reps
12 Reps

Lateral Raise 2 x AMRAP (10 - 12)
[25 lb DBs]
13 Reps
11 Reps

Straight Arm Rear Delt Fly (pinkies up) - 2 x AMRAP (10 - 12)
[25 lb DBs]
18 SLOW Reps
17 SLOW Reps

Barbell Curl - 2 x AMRAP (10 - 12)
[Standard Bar + Collars + 2x25 lbs + 2x5 lbs = 75 lbs]
9 Reps (didn't want to push it today)
8 Reps

Decline EZ Bar French Press- 2 x AMRAP (10 - 12)
[EZ Bar + Collars + 2x25 lbs + 2x10 lbs + 2x3 lbs = 86 lbs]
13 Reps
11 Reps

Behind The Back Wrist Curl - 2 x AMRAP (10 - 12)
[Standard Bar + Collars + 4x25 lbs + 4x10 lbs = 155 lbs]
24 Reps
18 Reps



Stationary Bike
45 minutes
Low Intensity Steady State Cardio

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

I feel that after my first 3 exercises (pullups, dips, inverted rows) I didn't REALLY need to do anymore.

The extra exercises that followed felt more like specific molding exercises, like they were extra for the sake of adding clay to my mass in specific areas. Does that make sense?

Anyway, just a feeling I got assessing what was the purpose for all of the volume and intensity. I'd been considering drawing down my volume for a while now, but I actually really enjoy it now. If I could spend 4+ hours working out a day and it wouldn't hinder my hypertrophy progress, I probably would. Maybe one day I'll get there. We'll see!

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

[Camarija]

Date: Tuesday, September 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: 8 Hours

Diet: Calorie Surplus

Dymatize ISO 100 Cocoa Pebbles x1 ~ 120 calories, 25 g protein

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

4x Eggs ~ 240 calories, 24 g protein, 16 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

C4 Ultimate ~ 5 calories

Gatorade x3 ~ 240 calories

Dymatize ISO 100 Fruity Pebbles x1 ~ 110 calories, 25 g protein

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

EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

200 g Ribeye ~ 548.7 calories, 35.4 g protein, 44.2 g fat

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

Dymatize ISO 100 Fruity Pebbles x1 ~ 110 calories, 25 g protein

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


Total ~ 3,118.7 calories, 166.4 g protein, 92.7 g fat, 32 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Workout Lower Day

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

[Olympic Bar + Spring Collars + 2x45 lbs + 2x35 lbs + 2x5 lbs = 215 lbs]
12 Reps
12 Reps
12 Reps

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

[Olympic Bar + Spring Collars + 2x45 lbs + 2x35 lbs = 205 lbs]
6 reps

[Olympic Bar + Spring Collars + 4x45 lbs + 4x10 lbs = 265 lbs]
12 Reps
12 Reps
12 Reps

Glute Bridge on Leg Extension Machine
[240 lbs]
16 Reps
13 Reps

Leg Extension Machine
[90 lbs - Seat: 3.5 / Foot: 3 / Lever: 1]
18 Reps
15 Reps

Seated Leg Curl Machine
[105 lbs - Seat: 7 / Foot: 3 / Lever: 1]
18 Reps
14 Reps

Calf Raise
[380 lbs]
16 Reps [ZERO BOUNCE WHATSOEVER]
12 Reps

SEATED ABDUCTION
[170 lbs]
15 Reps
15 Reps
+
Rotary Calf Machine
[105 lbs - Seat: 6 ]
13 Reps
11 Reps


Stationary Bike
45 minutes
Low Intensity Steady State Cardio

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

If I have time I'll do abs today.
My Squat 1 RM is theoretically around 301 lbs

My Romanian Deadlift 1 RM is theoretically around 371 lbs

In about another year my lifts should be back to what they used to be.

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

[Camarija]

Date: Wednesday, September 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: 5 Hours

Diet: Calorie Surplus


Dymatize ISO 100 Cocoa Pebbles x1 ~ 120 calories, 25 g protein

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

1/3 lb 90/10 Sirloin Burgers x 2 ~ 540 calories, 60 g protein, 30 g fat

52 g Ketchup ~ 61.176 calories

EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

4x Eggs ~ 240 calories, 24 g protein, 16 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

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

17 g Ketchup ~ 20 calories

Bratwurst x1 ~ 310 calories, 15 g protein, 27 g fat

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

Dymatize ISO 100 Fruity Pebbles x1 ~ 110 calories, 25 g protein

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


Total : 3,046.176 calories, 179 g protein, 104.5 g fat, 30 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Rest Day

Notes:
I'm pooped today.


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

[Camarija]

Date: Thursday, September 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: 8.5 Hours

Diet: Calorie Surplus

74 g Cheerios ~ 280 calories, 6 g protein, 4 g fat, 6 g fiber

31 g Peanuts ~ 180 calories, 8 g protein, 15 g fat, 3 g fiber

1.89 L Fat Free Milk ~ 630 calories, 102.375 g protein

74 g Cheerios ~ 280 calories, 6 g protein, 4 g fat, 6 g fiber

31 g Peanuts ~ 180 calories, 8 g protein, 15 g fat, 3 g fiber

C4 Ultimate ~ 5 calories

Gatorade x3 ~ 240 calories

EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 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

2 TBSP Psylium Husk ~ 35 calories, 7 g fiber

1/3 lb 90/10 Sirloin Burgers x 1 ~ 270 calories, 30 g protein, 15 g fat

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

17 g Ketchup ~ 20 calories


Total : 3,075 calories, 173.375 g protein, 105.5 g fat, 38 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Workout Upper Day

Pronate Grip Pull Up - 3 x AMRAP
[Bodyweight]
14 Reps
11 Reps
9 Reps

Incline Bench - 3 x AMRAP (8 - 10)
[65 lb DBs]
14 Reps
11 Reps
11 Reps

Dumbbell Row - 3 x AMRAP (8 - 10)
[75 lb DBs]
13 Reps (Next time, drop weight down to 60 lb DBs and aim for 16 reps with good form instead of **** form.)
11 Reps
9 Reps

Dips - 3 x AMRAP
[Bodyweight]
17 Reps + negative
15 Reps + negative
13 Reps + negative

Chin Up - 2 x AMRAP (8 - 10)
[Bodyweight]
10 Reps
8 Reps

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

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

Lateral Raise 2 x AMRAP (10 - 12)
[25 lb DBs]
12 Reps
9 Reps

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

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

Behind The Back Wrist Curl - 2 x AMRAP (10 - 12)
[155 lbs]
16 Reps
13 Reps



Stationary Bike
40 minutes
Low Intensity Steady State Cardio

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

It's going to be a HIGH VOLUME DAY today

Next week I'm going to be switching to a 5 day workout week to split up this volume better.

Pullups x 14


Incline DB Bench 130 lbs x 14


DB Rows 150 lbs x 13 - My form is terrible, I need to reduce the weight and rework my form entirely.


Holy wow, that C4 Ultimate carried me hard. I don't think I could have manged this marathon session without this godly pre-workout.

So this is my new 5 day plan to spread out the volume:

U1/L1/R1/U2/L2/U3/R2
----
Upper A - Monday - 19 Sets ~ 95 minutes
----
3x Pull Up
3x Incline Bench
3x Row
3x Dip
3x Bicep Curl
2x Decline French Press
2x Wrist Curl
----
Lower A - Tuesday - 20 Sets ~ 100 minutes
----
3x Squat
3x Romanian Deadlift
2x Hip Thrust
2x Leg Extension
2x Leg Curl
2x Hip Abduction
3x Leg Press Calf Raise
3x Decline Abdominal
----
Rest - Wednesday
----
Upper B - Thursday - 18 Sets ~ 95 minutes
----
3x Pull Up
3x Incline Bench
3x Chin Up
3x Lateral Raise
3x Face Pull
2x Decline French Press
2x Wrist Curl
----
Lower B - Friday - 20 Sets ~ 100 minutes
----
3x Squat
3x Romanian Deadlift
2x Hip Thrust
2x Leg Extension
2x Leg Curl
2x Hip Abduction
3x Rotary Calf
3x Leg Raise
----
Upper C - Saturday - 19 Sets ~ 90 minutes
----
3x Chin Up
3x Dip
3x Row
3x Overhead Press
3x Rear Delt Raise
3x Decline French Press
----
Rest - Sunday
----


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

[Camarija]

Date: Friday, September 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

Dymatize ISO 100 Cocoa Pebbles x1 ~ 120 calories, 25 g protein

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

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

17 g Ketchup ~ 20 calories

Bratwurst x2 ~ 620 calories, 30 g protein, 54 g fat

Gatorade x3 ~ 240 calories

EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

4x Eggs ~ 240 calories, 24 g protein, 16 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

Corn Tortilla x10 ~ 500 calories, 10 g protein, 5 g fat, 10 g fiber

155 g Sirloin ~ 290.625 calories, 31.83 g protein, 16.607 g fat

2 TBSP Psillium Husk ~ 35 calories, 7 g fiber

Dymatize ISO 100 Fruity Pebbles x1 ~ 110 calories, 25 g protein

Total ~ 3,350.625 calories, 160.83 g protein, 159.107 g fat, 32 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: ZOMBIE

Workout: Workout Lower Day

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

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

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

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

[Olympic Bar + Spring Collars + 4x45 lbs + 2x25 lbs = 275 lbs]
8 Reps
8 Reps
8 Reps

Glute Bridge on Leg Extension Machine
[240 lbs]
18 Reps
14 Reps

Leg Extension Machine
[95 lbs - Seat: 3.5 / Foot: 3 / Lever: 1]
18 Reps
17 Reps

Seated Leg Curl Machine
[110 lbs - Seat: 7 / Foot: 3 / Lever: 1]
16 Reps
13 Reps

Calf Raise
[380 lbs]
17 Reps [ZERO BOUNCE WHATSOEVER]
12 Reps

SEATED ABDUCTION
[170 lbs]
17 Reps
17 Reps
+
Rotary Calf Machine
[105 lbs - Seat: 6 ]
13 Reps
15 Reps

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

If I have time I'll do abs today.

I feel terrible today. I weighed myself and noticed I lost 4-5 lbs somehow. I think it's a combination of being dehydrated AND yesterday was a brutal workout l, I think I burned through my glycogen stores.

So yeah, today I feel a bit zombie-like.

High Bar Squat - 225 lbs x 8


Romanian Deadlift - 275 lbs x 8


Hip Thrust on Leg Extension Machine - 240 lbs x 18


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

[Camarija]

Date: Saturday, September 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

Dymatize ISO 100 Cocoa Pebbles x1 ~ 120 calories, 25 g protein

-

4x Eggs ~ 240 calories, 24 g protein, 16 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

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

-

Bratwurst x2 ~ 520 calories, 28 g protein, 42 g fat

34 g Ketchup ~ 40 calories

Whole Wheat Bun x2 ~ 240 calories, 12 g protein, 3 g fat, 6 g fiber

EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

-

Dymatize ISO 100 Cocoa Pebbles x1 ~ 120 calories, 25 g protein

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

-

162 g Sirloin ~ 303.75 calories, 33.268 g protein, 17.357 g fat

2 TBSP Psillium Husk ~ 35 calories, 7 g fiber

-

Dymatize ISO 100 Fruity Pebbles x1 ~ 110 calories, 25 g protein

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


Total : 3,073.75 calories, 196.268 g protein, 106.857 g fat, 37 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Rest Day

Notes:
I slept 9 hours but my eyes are still burning with fatigue.


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

[Raigs]

The amount of leg work had to have you wobbly! Nice session.

3k calories on a rest day I’m jealous! And you are looking tight still. Your crushing it

[Camarija]

Date: Sunday, September 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: 9 Hours

Diet: Calorie Surplus

Bratwurst x2 ~ 520 calories, 28 g protein, 42 g fat

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

-

Dymatize ISO 100 Cocoa Pebbles x1 ~ 120 calories, 25 g protein

EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

-

4x Eggs ~ 240 calories, 24 g protein, 16 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

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

-

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

2 TBSP Psillium Husk ~ 35 calories, 7 g fibet

-

Dymatize ISO 100 Fruity Pebbles x2 ~ 220 calories, 50 g protein

-

Dymatize ISO 100 Cocoa Pebbles x1 ~ 120 calories, 25 g protein

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


Total : 3,030 calories, 179 g protein, 131.5 g fat, 34 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Rest Day

Notes:
I slept 9 hours but my eyes are still burning with fatigue.


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

[Camarija]

The amount of leg work had to have you wobbly! Nice session.

3k calories on a rest day I’m jealous! And you are looking tight still. Your crushing it

Ty Ty!

I was planning on starting my cut in six weeks, but I think I'm going to continue lean bulking until January instead, extending my bulk for an additional 11 weeks or so.

Have you seen this thread yet?
https://forum.bodybuilding.com/showt...hp?t=178946481

I want to put forward some decent novice numbers and that would be tough to do on a cut. I'll be shooting for around 900 to 1,000 lb total on the big 3

You should enter the friendly competition too!

Cheers mate, and thanks for checking in

[Camarija]

Date: Monday, September 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

Dymatize Cocoa Pebbles x1 ~ 120 calories, 25 g protein

-

Bratwurst x2 ~ 520 calories, 28 g protein, 42 g fat

34 g Ketchup ~ 40 calories

Whole Wheat Bun x2 ~ 240 calories, 12 g protein, 3 g fat, 6 g fiber

-

Gatorade x3 ~ 240 calories

-

4x Eggs ~ 240 calories, 24 g protein, 16 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

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

EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

-

Dymatize Fruity Pebbles x2 ~ 220 calories, 50 g protein

-

300 g Pistachios (shelled) ~ 900 calories, 30 g protein, 70 g fat, 15 g fiber


Total : 3,065 calories, 177 g protein, 151.5 g fat, 29 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Workout Upper Day

Pronate Grip Pull Up - 3 x AMRAP
[Bodyweight]
14 Reps
11 Reps
9 Reps

Incline Bench - 3 x AMRAP (8 - 10)
[70 lb DBs]
12 Reps
10 Reps
9 Reps

Dumbbell Row - 3 x AMRAP (8 - 10)
[60 lb DBs]
16 Reps
14 Reps
12 Reps (for felt like it sucked though)

Dips - 3 x AMRAP
[Bodyweight]
17 Reps + negative
11 Reps + negative (I ran out of gas)
10 Reps + negative

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

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

Bicep Barbell Curl - 3 x AMRAP (8 - 10)
[65 lbs]
13 Reps
11 Reps
9 Reps

Behind The Back Wrist Curl - 2 x AMRAP (10 - 12)
[155 lbs]
18 Reps
15 Reps



Stationary Bike
45 minutes
Low Intensity Steady State Cardio

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

My DB Row form is being reworked. I think it improved.



I'm starting up my new schedule this week. Its more days in the gym, but overall it will be less time and hopefully more effective.

U/L - U/L/U
----
Upper A - Monday - 21 Sets ~ 105 minutes
----
3x Pull Up
3x Incline Bench
3x Row
3x Dip
2x Face Pull
2x Decline French Press
3x Bicep Curl
2x Wrist Curl
----
Lower A - Tuesday - 20 Sets ~ 100 minutes
----
3x Squat
3x Romanian Deadlift
2x Hip Thrust
2x Leg Extension
2x Leg Curl
2x Hip Abduction
3x Leg Press Calf Raise
3x Decline Abdominal
----
Rest - Wednesday
----
Upper B - Thursday - 19 Sets ~ 95 minutes
----
3x Pull Up
3x Incline Bench
3x Chin Up
3x Lateral Raise
3x Face Pull
2x Decline French Press
2x Wrist Curl
----
Lower B - Friday - 20 Sets ~ 100 minutes
----
3x Squat
3x Romanian Deadlift
2x Hip Thrust
2x Leg Extension
2x Leg Curl
2x Hip Abduction
3x Rotary Calf
3x Leg Raise
----
Upper C - Saturday - 18 Sets ~ 90 minutes
----
3x Chin Up
3x Dip
3x Row
3x Overhead Press
3x Rear Delt Raise
3x Decline French Press
----
Rest - Sunday
----


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

[Raigs]

Ha man more days in the gym but less time. You are lucky you have all this time
To crush it. Definitely take advantage now. I agree a Lean bulk through the holidays will make you happier. Imo

Also 16 reps at 60# db rows!!!!

For that contest. I don’t have enough weights at home or a squat rack yet

[Camarija]

Date: Tuesday, September 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: 8.5 Hours

Diet: Calorie Surplus

Dymatize ISO 100 Cocoa Pebbles x1 ~ 120 calories, 25 g protein

-

Bratwurst x1 ~ 260 calories, 14 g protein, 21 g fat

17 g Ketchup ~ 20 calories

Whole Wheat Bun x1 ~ 120 calories, 6 g protein, 1.5 g fat, 3 g fiber

-

EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

Gatorade x3 ~ 240 calories

-

680 g whole wheat bread ~ 1,700 calories, 72.857 g protein, 24.286 g fat, 48.571 g fiber

125 g Pistachios ~ 375 calories, 12.5 g protein, 29.166 g fat, 6.25 g fiber

-

Dymatize ISO 100 Fruity Pebbles x2 ~ 220 calories, 50 g protein

-


Total ~ 3,080 calories, 180.357 g protein, 78.452 g fat, 57.821 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Workout Lower Day

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

[Olympic Bar + Spring Collars + 4x45 lbs = 225 lbs]
9 Reps
9 Reps
9 Reps

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

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

[Olympic Bar + Spring Collars + 4x45 lbs + 2x25 lbs = 275 lbs]
9 Reps
9 Reps
9 Reps

Glute Bridge on Leg Extension Machine
[250 lbs]
17 SLOW Reps (VERY SLOW REPS or the machine falls over)
12 SLOW Reps

Leg Extension Machine
[100 lbs - Seat: 3.5 / Foot: 3 / Lever: 1]
18 Reps
15 Reps
+
Seated Leg Curl Machine
[115 lbs - Seat: 7 / Foot: 3 / Lever: 1]
16 Reps
15 Reps

SEATED ABDUCTION
[170 lbs]
18 Reps
13 Reps

Calf Raise
[320 lbs]
17 Reps [ZERO BOUNCE WHATSOEVER]
11 Reps
10 Reps
+
Decline Ab Crunch
[Bodyweight]
20 Reps
12 Reps
10 Reps


Stationary Bike
45 minutes
Low Intensity Steady State Cardio


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


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

[Camarija]

Ha man more days in the gym but less time. You are lucky you have all this time
To crush it. Definitely take advantage now. I agree a Lean bulk through the holidays will make you happier. Imo

Also 16 reps at 60# db rows!!!!

For that contest. I don’t have enough weights at home or a squat rack yet

Whereas before the pandemic I would look forward to plans I had made, for example a vacation, now it feels like I have nothing but time to kill. I figure may as well hit the gym hard and be prepared for when the social distancing fades away

I'm at around 160 lbs Lean Body Mass, and to be competitive I need to add around 26 more lbs of Lean Body Mass, or about 52 lbs more in total. So if I take time to cut now, it feels like I'm prolonging my path to my goal. On the other hand, I don't feel like being a fluffy +25% bodyfat at 250 lbs and having to worry about loose skin when I finally cut. Maybe it's a mental thing right now, but when I'm cutting I don't want to switch to bulking, and vice versa. Anyway, for certain I'm sticking with my bulk through the holidays, at least for the jolly spirit

And for the contest, it's super informal and just for fun. I'm going to have some fun with it at least, brainstorming some ideas to spice up the showmanship of it!! Maybe squatting with my neices hanging onto the bar or something Lol!

Cheers mate, hope you're doing well!

[Raigs]

That’s hell of a gain goal. I’m sure it will be over two or so bulks and not all at once? 52# is a lot to put on I think the bulks would be tougher then a cut.

That’s the same reason I started to get lean for when social distancing is over and I can show off at the water. Haha. All men think alike.

[Camarija]

Date: Wednesday, September 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: 7 Hours

Diet: Calorie Surplus

660 g Shepherd Pie ~ 726.881 calories, 46.718 g protein, 31.953 g fat, 5.84 g fiber

2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

-

Dymatize ISO 100 Fruity Pebbles + Gourmet Vanilla x2 ~ 220 calories, 50 g protein

EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

-

300 g Pistachios (shelled) ~ 900 calories, 30 g protein, 70 g fat, 15 g fiber

-

Dymatize ISO 100 Cocoa Pebbles x2 ~ 240 calories, 50 g protein

-

240 ml Fat Free Milk ~ 80 calories, 13 g protein

Oatmeal Raisin Cookie x6 ~ 840 calories, 12 g protein, 42 g fat, 6 g fiber


Total : 3,066.881 calories, 201.718 g protein, 146.453 g fat, 33.84 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Rest Day

Notes:
I slept 7 hours but my eyes are still burning with fatigue.


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

[Camarija]

That’s hell of a gain goal. I’m sure it will be over two or so bulks and not all at once? 52# is a lot to put on I think the bulks would be tougher then a cut.

That’s the same reason I started to get lean for when social distancing is over and I can show off at the water. Haha. All men think alike.

I think it will take me about one and a half to two more years to bulk to ~186 lbs LBM, so at least two more bulks, but the difficult part will be maintaining it while cutting down to ~ 8% body fat, which will probably be a longer process adding up to an extra year.

If I do EVERYTHING right, I could start competing as early as 2023. Realistically I'll probably do my first show at 35 in 2024. Have to have a vision to see through to this goal

Your water back drop looks perfect for flexing!! Can you still go out now or is that a no-go? Occasionally I'll head to the beach for a walk but I just maintain my distance and keep my mask on.

[Raigs]

Well at least you got it planned out. Yeah if you said you would do it in one lol. That sounds like a good timeframe and 8% bf Jesus. You got this!

Oh yeah we are open here. No gyms though. We don’t wear masks when we are outside if it’s not crowded. We try to go to open areas to keep them family busy with no worries

[Camarija]

Date: Thursday, September 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: 9 Hours

Diet: Calorie Surplus

Dymatize Gourmet Vanilla x1 ~ 110 calories, 25 g protein

300 g Shepards Pie ~ 330.401 calories, 21.235 g protein, 14.524 g fat, 2.654 g fiber

EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

-

C4 Ultimate ~ 5 calories

Gatorade x3 ~ 240 calories

-

Dymatize Gourmet Vanilla / Cocoa Pebbles x2 ~ 230 calories, 50 g protein

4 TBSP Olive Oil ~ 480 calories, 56 g fat

-

4 TBSP Psyllium Husk ~ 70 calories, 14 g fiber

-

141 g ham ~ 176.25 calories, 25.179 g protein, 7.554 g fat

Cauliflower Pizza ~ 780 calories. 26 g protein, 32 g fat, 5 g fiber

-

74 g Cheerios ~ 280 calories, 6 g protein, 4 g fat, 6 g fiber

109 g Banana ~ 97 calories, 1.2 g protein, 0.4 g fat, 2.8 g fiber

31 g Peanuts ~ 180 calories, 8 g protein, 15 g fat, 3 g fiber

240 ml Fat Free Milk ~ 80 calories, 13 g protein


Total : 3,083.651 calories, 175.614 g protein, 131.978 g fat, 33.454 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Workout Upper Day

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

Incline Bench - 3 x AMRAP (8 - 10)
[70 lb DBs]
12 Reps
10 Reps
7 Reps (Major drop off)

Chin Up - 3 x AMRAP (8 - 10)
[Bodyweight]
11 Reps
10 Reps
7 Reps

Lateral Raise- 3 x AMRAP
[25 lb DBs]
14 Reps
10 Reps
11 Reps

One Arm Face Pull- 3 x AMRAP (10 - 12)
[17.5 lbs]
16 Reps
16 Reps
14 Reps

Behind The Back Wrist Curl - 2 x AMRAP (10 - 12)
[155 lbs]
17 Reps
15 Reps

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


Stationary Bike
45 minutes
Low Intensity Steady State Cardio

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

I'm really looking forward to starting the Calgary Barbell 8 Week Template!!! Since it's a powerlifting program, the intensity will be higher than I'm used to, but the volume doesn't look too bad. I figure I've neglected strength training long enough and this will be a nice change of stimulus until 2021, when I'll likely revert to bodybuilding programming.

I started looking into smaller private training studios near me where I can rent out a power rack for a few hours a day. I figure this would minimize the nonsense of crowded gyms and reduce my odds of infection. Hopefully by next week I'll have all the pricing to make an informed decision.


U/L - U/L/U
----
Upper A - Monday - 21 Sets ~ 105 minutes
----
3x Pull Up
3x Incline Bench
3x Row
3x Dip
2x Face Pull
2x Decline French Press
3x Bicep Curl
2x Wrist Curl
----
Lower A - Tuesday - 20 Sets ~ 100 minutes
----
3x Squat
3x Romanian Deadlift
2x Hip Thrust
2x Leg Extension
2x Leg Curl
2x Hip Abduction
3x Leg Press Calf Raise
3x Decline Abdominal
----
Rest - Wednesday
----
Upper B - Thursday - 19 Sets ~ 95 minutes
----
3x Pull Up
3x Incline Bench
3x Chin Up
3x Lateral Raise
3x Face Pull
2x Decline French Press
2x Wrist Curl
----
Lower B - Friday - 20 Sets ~ 100 minutes
----
3x Squat
3x Romanian Deadlift
2x Hip Thrust
2x Leg Extension
2x Leg Curl
2x Hip Abduction
3x Rotary Calf
3x Leg Raise
----
Upper C - Saturday - 18 Sets ~ 90 minutes
----
3x Chin Up
3x Dip
3x Row
3x Overhead Press
3x Rear Delt Raise
3x Decline French Press
----
Rest - Sunday
----


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

[Camarija]

Date: Friday, September 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: 7.25 Hours

Diet: Calorie Surplus

74 g Cheerios ~ 280 calories, 6 g protein, 4 g fat, 6 g fiber

101 g Banana ~ 89.9 calories, 1.1 g protein, 0.3 g fat, 2.6 g fiber

62 g Peanuts ~ 360 calories, 16 g protein, 30 g fat, 6 g fiber

360 ml Fat Free Milk ~ 120 calories, 19.5 g protein

EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

-

C4 Ultimate ~ 5 calories

Gatorade x3 ~ 240 calories

-

276 g Black Beans ~ 250.8 calories, 16.664 g protein, 0.804 g fat, 19.08 g fiber

205 g sweet potato ~ 176 calories, 3.22 g protein, 0.1 g fat, 6.2 g fiber

Cilantro Chorizo Sausage ~ 300 calories, 11 g protein, 27 g fat

Dymatize ISO 100 Vanilla x1 ~ 110 calories, 25 g protein

-

1 Cup Texmati Rice (dry) ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber

2.25 Cup Low Sodium Vegetable Broth ~ 22.5 calories

1 teaspoon plant butter ~ 33.333 calories, 3.667 g fat

Dymatize ISO 100 Vanilla x1 ~ 110 calories, 25 g protein

-

Dymatize ISO 100 Vanilla x1 ~ 110 calories, 25 g protein

120 ml Fat Free Milk ~ 40 calories, 6.5 g protein

Oatmeal Raisin Cookie x1 ~ 140 calories, 2 g protein, 7 g fat, 1 g fiber

-


Total ~ 3,092.533 calories, 168.984 g protein, 81.371 g fat, 48.88 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Workout Lower Day

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

[Olympic Bar + Spring Collars + 4x45 lbs = 225 lbs]
10 Reps
10 Reps
10 Reps

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

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

[Olympic Bar + Spring Collars + 4x45 lbs + 2x25 lbs = 275 lbs]
10 Reps
10 Reps
10 Reps

Glute Bridge on Leg Extension Machine
[250 lbs]
18 SLOW Reps (VERY SLOW REPS or the machine falls over)
14 SLOW Reps

Leg Extension Machine
[105 lbs - Seat: 3.5 / Foot: 3 / Lever: 1]
20 Reps
16 Reps

Seated Leg Curl Machine
[120 lbs - Seat: 7 / Foot: 3 / Lever: 1]
16 Reps
13 Reps

SEATED ABDUCTION
[170 lbs]
19 Reps
14 Reps

Calf Raise
[320 lbs]
17 Reps [ZERO BOUNCE WHATSOEVER]
12 Reps
10 Reps
+
Decline Ab Crunch
[Bodyweight]
20 Reps
13 Reps
10 Reps

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

I noticed that if I sit far back into my squat, my knees don't click anymore. But my weight is on my heel and I risk falling back. I'll figure it out eventually.

I'm still very excited to start Calgary Barbell 8 week program on October 19.

I've looked into a couple of private training studios / gyms around me, and there are some good options. I'm really looking forward to this now

Also, I'm looking into powerlifting belts. Right now I'm between:

1. SBD belt


2. Pioneer Lever Belt with Adjustable PAL Lever (will be available to buy next month)


They're both great options, but the SBD comes standard as is without having to think further about specifics. Plus, the SBD belt is available now, whereas the Pioneer PAL buckle isn't available for at least another month or two. I think I'll end up getting the SBD for now, and I'll get a custom Pioneer belt later once I know more about what I like, what I don't like, what I want, what I need, etc.

I'm absolutely zombie brained after the workout. My thinking was literally impaired and it feels like my brain is in pain with an itch I can't scratch. Heck this sucks. I'm afraid this is directly related to my regular use of pre-workouts. Gah!!

It could also just be my terrible 'programming'. There's basically no fatigue management. I've been going all out for a while now without a deload week. Actually I can't even remember the last time I've had a deload week. It might be that. Oof.

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

[Camarija]

Date: Saturday, September 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: 7.5 Hours

Diet: Calorie Surplus

74 g Cheerios ~ 280 calories, 6 g protein, 4 g fat, 6 g fiber

114 g Banana ~ 101 calories, 1.24 g protein, 0.38 g fat, 3 g fiber

62 g Peanuts ~ 360 calories, 16 g protein, 30 g fat, 6 g fiber

360 ml Fat Free Milk ~ 120 calories, 19.5 g protein

EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

-

Dymatize ISO 100 Vanilla x2 ~ 220 calories, 50 g protein

Gatorade 42g ~ 146.087 calories

-

430 g Black Beans ~ 390.739 calories, 25.931 g protein, 1.253 g fat, 29.726 g fiber

Cilantro Chorizo Sausage ~ 300 calories, 11 g protein, 27 g fat

1 Cup Texmati Rice (dry) ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber

2/3 Cup Low Sodium Vegetable Broth ~ 6.667 calories

1 teaspoon olive oil ~ 40 calories, 4.667 g fat

-

Dymatize ISO 100 Chocolate Peanut Butter ~ 120 calories, 25 g protein, 0.5 g fat

Oatmeal Raisin Cookie x2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

-

Total : 3,069.493 calories, 170.671 g protein, 90.3 g fat, 54.726 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Workout Upper Day

Chin Up - 3 x AMRAP (8 - 10)
[Bodyweight]
14 Reps
11 Reps
9 Reps

Dip - 3 x AMRAP (10 - 12)
[Bodyweight]
17 Reps + negative
11 Reps + negative
10 Reps + negative

Row - 3 x AMRAP (10 - 12)
[60 lb DBs]
13 Reps (clean form, no breaking)
11 Reps
11 Reps

Overhead Press - 3 x AMRAP (10 - 12)
[50 lb DBs]
12 Reps
9 Reps
8 Reps

Straight Arm Rear Delt Fly (Cable - One Arm) - 3 x AMRAP (10 - 12)
[12.5 lbs]
12 SLOW Reps
12 SLOW Reps
12 SLOW Reps

Rope Pushdowns- 3 x AMRAP (10 - 12)
[52.5 lbs]
16 Reps
14 Reps
10 Reps


Stationary Bike
45 minutes
Low Intensity Steady State Cardio

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

Bodyweight Chin Up x 14


My brain still hurts today... wtf.

U/L - U/L/U
----
Upper A - Monday - 21 Sets ~ 105 minutes
----
3x Pull Up
3x Incline Bench
3x Row
3x Dip
2x Face Pull
2x Decline French Press
3x Bicep Curl
2x Wrist Curl
----
Lower A - Tuesday - 20 Sets ~ 100 minutes
----
3x Squat
3x Romanian Deadlift
2x Hip Thrust
2x Leg Extension
2x Leg Curl
2x Hip Abduction
3x Leg Press Calf Raise
3x Decline Abdominal
----
Rest - Wednesday
----
Upper B - Thursday - 19 Sets ~ 95 minutes
----
3x Pull Up
3x Incline Bench
3x Chin Up
3x Lateral Raise
3x Face Pull
2x Decline French Press
2x Wrist Curl
----
Lower B - Friday - 20 Sets ~ 100 minutes
----
3x Squat
3x Romanian Deadlift
2x Hip Thrust
2x Leg Extension
2x Leg Curl
2x Hip Abduction
3x Rotary Calf
3x Leg Raise
----
Upper C - Saturday - 18 Sets ~ 90 minutes
----
3x Chin Up
3x Dip
3x Row
3x Overhead Press
3x Rear Delt Raise
3x Decline French Press
----
Rest - Sunday
----


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

[Camarija]

Date: Sunday, September 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: 5 Hours

Diet: Calorie Surplus

74 g Cheerios ~ 280 calories, 6 g protein, 4 g fat, 6 g fiber

62 g Peanuts ~ 360 calories, 16 g protein, 30 g fat, 6 g fiber

360 ml Soy Milk ~ 120 calories, 12 g protein, 6 g fat, 1.5 g fiber

-

Chicken, Rice, Beans ~ 580 calories, 36 g protein, 21 g fat, 13 g fiber

Corn Tortilla x3 ~ 240 calories, 6 g protein, 30 g fat, 6 g fiber

2.5 oz Spicy Avocado Salsa ~ 55 calories, 0.833 g protein, 4.167 g fat, 0.833 g fiber

EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

-

Dymatize ISO 100 Cocoa Pebbles x2 ~ 240 calories, 50 g protein

-

Chipotle Bacon Burger ~ 740 calories, 40 g protein, 50 g fat

Extra Beef Patty ~ 210 calories, 20 g protein, 10 g fat

Fries ~ 330 calories, 10 g fat

-

Total : 3,180 calories, 186.833 g protein, 167.667 g fat, 33.333 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Rest Day


Outdoor Bike
120 minutes
Low Intensity Steady State Cardio
+
Walk on Beach
60 minutes
Low Intensity Steady State Cardio

Notes:
Checking out local private training studios / private gyms today.

Monday - Upper 1
Tuesday - Lower 1
Wednesday - Upper 2

Thursday - Rest

Friday - Upper 3
Saturday - Lower 2
Sunday - Upper 1

Monday - Rest

Tuesday - Lower 1
Wednesday - Upper 2

Thursday - Rest

Friday - Lower 2
Saturday - Upper 3

Sunday - Rest


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

[Camarija]

Date: Monday, September 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: 10.25 Hours

Diet: Calorie Surplus

-

86 g Cheerios ~ 325.405 calories, 6.973 g protein, 4.649 g fat, 6.973 g fiber

62 g Peanuts ~ 307.742 calories, 13.677 g protein, 25.645 g fat, 5.129 g fiber

360 ml Soy Milk ~ 120 calories, 12 g protein, 6 g fat, 1.5 g fiber

EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

-

Dymatize ISO 100 Cocoa Pebbles x1.5 ~ 180 calories, 37.5 g protein

2 TBSP Olive Oil ~ 240 calories, 28 g fat

-

C4 Ultimate ~ 5 calories

Dymatize ISO 100 Chocolate Peanut Butter ~ 120 calories, 25 g protein, 0.5 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

-

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

-

Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

-

Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

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

-

Total : 3,103.147 calories, 193.15 g protein, 193.294 g fat, 37.602 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Workout Upper Day

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

Incline Bench - 3 x AMRAP (8 - 10)
[70 lb DBs]
14 Reps
10 Reps
8 Reps

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

Dips - 3 x AMRAP
[Bodyweight]
13 Reps + negative (wasn't feeling it today)
13 Reps + negative
12 Reps + negative

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

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

Bicep Barbell Curl - 3 x AMRAP (8 - 10)
[65 lbs]
14 Reps
11 Reps
9 Reps

Behind The Back Wrist Curl - 2 x AMRAP (10 - 12)
[155 lbs]
18 Reps
14 Reps

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

Pullup x 14 (bodyweight) - Side View


I found a good gym for a good price, but because they want to keep contamination to a minimum, they require everyone wear a mask and gloves at all times. So I'm probably picking up these HexArmor Chrome SLT gloves:

Also, for some reason they have an odd policy of bring your own barbell collars. I feel like there is a story behind that rule, and the owner is still salty about something in the past, but whatever. I'll pick up these Rogue USA Aluminum Cerakote Collars


Monday - Upper 1
Tuesday - Lower 1
Wednesday - Upper 2

Thursday - Rest

Friday - Upper 3
Saturday - Lower 2
Sunday - Upper 1

Monday - Rest

Tuesday - Lower 1
Wednesday - Upper 2

Thursday - Rest

Friday - Lower 2
Saturday - Upper 3

Sunday - Rest

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

[Camarija]

Date: Tuesday, September 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: 7 Hours

Diet: Calorie Surplus

74 g Cheerios ~ 280 calories, 6 g protein, 4 g fat, 6 g fiber

62 g Sunflower Kernel ~ 360 calories, 12 g protein, 32 g fat, 6 g fiber

360 ml Soy Milk ~ 120 calories, 12 g protein, 6 g fat, 1.5 g fiber

EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

-

C4 Ultimate ~ 5 calories

Dymatize ISO 100 Orange Dreamsickle x2 ~ 220 calories, 50 g protein

2 TBSP Olive Oil ~ 240 calories, 28 g fat

-

170 g Wild Pink Salmon ~ 180 calories, 36 g protein, 4 g fat

439 g Pink Beans ~ 354.032 calories, 21.242 g protein, 14.161 g fiber

283 g Diced Tomatoes & Green Peppers ~ 56.6 calories, 2.264 g fiber

1 Cup White Rice ~ 640 calories, 12 g protein, 4 g fiber

-

Dymatize ISO 100 Orange Dreamsickle x2 ~ 220 calories, 50 g protein

2 TBSP Olive Oil ~ 240 calories, 28 g fat

Oatmeal Raisin Cookie x1 ~ 140 calories, 2 g protein, 7 g fat, 1 g fiber

-

Total ~ 3,078.632 calories, 201.242 g protein, 111.5 g fat, 34.925 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Workout Lower Day

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

[Olympic Bar + Spring Collars + 2x45 lbs + 2x25 lbs = 185 lbs]
3 Reps

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

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

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



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

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

[Olympic Bar + Spring Collars + 4x45 lbs + 2x25 lbs + 2x5 lbs = 285 lbs]
10 Reps

[Olympic Bar + Spring Collars + 4x45 lbs + 2x35 lbs = 295 lbs]
10 Reps

[Olympic Bar + Spring Collars + 6x45 lbs = 315 lbs]
9 Reps



Leg Extension Machine
[110 lbs - Seat: 3.5 / Foot: 3 / Lever: 1]
20 Reps
18 Reps

Seated Leg Curl Machine
[120 lbs - Seat: 7 / Foot: 3 / Lever: 1]
18 Reps
13 Reps

SEATED ABDUCTION
[180 lbs]
16 Reps
14 Reps
12 Reps

Calf Raise
[320 lbs]
17 Reps [ZERO BOUNCE WHATSOEVER]
13 Reps
13 Reps

~ 2 hour break for food

Captain's Chair Leg Raise
[Bodyweight]
NOPE HAHAHA

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


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

[Raigs]

Man looks at all this work. Crushing it! The volumes of just one workout is wild

[Camarija]

Man looks at all this work. Crushing it! The volumes of just one workout is wild

Tell me about it! I'm still working through it right now and OOF it's a killer.

I'm trying to work a bit harder and go a bit heavier in anticipation for this Calgary Barbell 8/9 week powerlifting program. So basically I'm ramping up the intensity.

But I may have overshot it today in the squats and deadlifts, so I camcelled my hip thrusts and added a set of hip abductions to keep my glutes/hips happy.

Cheers mate!!

I'll stop by your log tonight for a read