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  1. #1
    Rows Could've Saved Jack Camarija's Avatar
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    Location: Dubai, United Arab Emirates
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    Fierce 5: "Stay Fresh" Edition - The Novice Upper Lower High Frequency Training Log

    Fierce 5: "Stay Fresh" Edition

    The Novice Upper Lower High Frequency Training Log


    I decided to bastardize The "Fierce 5" Novice Full Body Program because I wanted to stay fresh throughout the week, reduce drain by keeping workouts to about 30 minutes long, and address a few weaknesses that started developing.

    Workout Schedule
    6 Days A Week

    Spoiler!


    Workout Program

    Workout Upper A

    *Chest Dip 2x8
    *Pendlay Row 2x8
    Overhead Press 1x8
    Chin Up 1x8
    #Overhead Extension 1x10 + #Barbell Curl 1x10 (Super Set)
    #Y Raise 2x10 + #Rear Delt Raise 2x10 + #Face Pull 2x10 (Giant Set)

    Workout Lower A
    *Squat 2x8
    *Glute Bridge 2x10
    Walking Lunge 1x8
    Romanian Deadlift 1x8
    *Calf Raise 1x15
    #Abs 1x8

    Workout Upper B
    *Overhead Press 2x8
    *Chin Up 2x8
    Chest Dip 1x8
    Pendlay Row 1x8
    #Overhead Extension 1x10 + #Barbell Curl1x10 (Super Set)
    #Y Raise 2x10 + #Rear Delt Raise 2x10 + #Face Pull 2x10 (Giant Set)

    Workout Lower B
    *Walking Lunge 2x8
    *Romanian Deadlift 2x8
    Squat 1x8
    Glute Bridge 1x10
    *Calf Raise 1x15
    #Abs 1x8

    Progression Protocol:

    Spoiler!


    Progression Example:

    Spoiler!



    Program Notes:
    Explaining How And Why This Program Is Different From The Original " Fierce 5 " Full Body Novice Program

    Spoiler!



    Program Progress:


    Date
    Week 1
    January 21, 2020
    Week 16
    May 7, 2020

    Weight
    193 lbs 172 lbs

    Body Fat %
    ~ 25 % ~ 18.04 %

    Unflexed Front
    Spoiler!
    Spoiler!

    Unflexed Side
    Spoiler!
    Spoiler!

    Flexed Front
    Spoiler!
    Spoiler!

    Flexed Side
    Spoiler!
    Spoiler!

    Chest Dip
    2 x 10
    85 lbs
    2 x 8
    ?? lbs

    EZ Bar Overhead Press
    1 x 18
    53 lbs
    2 x 11
    88 lbs

    Pendlay Row
    2 x 10
    83 lbs
    2 x 12
    128 lbs

    Chin Up
    1 x 18
    85 lbs
    2 x 12
    178 lbs

    Squat
    2 x 8
    95 lbs
    2 x 8
    ?? lbs

    Walking Lunge
    2 x 9
    30 lbs
    2 x 10
    ?? lbs

    Romanian Deadlift
    2 x 9
    95 lbs
    2 x 10
    198 lbs

    Glute Bridge
    2 x 12
    65 lbs
    2 x 10
    198 lbs

    Calf Raise
    1 x 17
    95 lbs
    1 x 22
    ??? lbs

    Overhead Extension
    1 x 12
    43 lbs
    1 x 10
    80 lbs

    Barbell Curl
    1 x 12
    45 lbs
    1 x 10
    68 lbs

    Y Raise
    2 x 12
    5 lb DBs
    2 x 18
    ?? lb DBs

    Rear Delt Raise
    2 x 12
    15 lb DBs
    1x17
    35 lb DBs

    Facepull
    2 x 12
    22.5 lbs
    1 x 18
    70 lbs

    Hanging Leg Raise
    1 x 10
    Bent Knee Bodyweight
    1 x ??
    Bent Knee Bodyweight
    Monthly Reviews:

    Click Here For Month 1 Review!

    Click Here For Month 2 Review!

    Click Here For Week 16 Review!
    Last edited by Camarija; 05-07-2020 at 08:31 AM.
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  2. #2
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
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    Camarija is offline
    Date: Tuesday, January 21, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 1 Morning Weight: 193 Pounds

    Week 1 Body Fat %: ~ 25 %

    Week 1 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 180 Pounds

    Sleep: 8.25 Hours

    Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

    200 grams of Stew ~ 500 calories, 35 g protein
    (Mix of Chicken Breast, Carrot, Sweet Potato, Potato, Broccoli, Cauliflower, Spinach, Kale, Adzuki Beans, Campari Tomato, Jalapeño Pepper, Bone Broth)

    1 Egg + Spinach & Kale + Olive Oil ~ 90 calories, 7 g protein

    2 Eggs + Spinach & Kale + Olive Oil + Uncured Ham ~ 235 calories, 14 g protein

    6 oz Serrano Fennel Brisket ~ 264 calories, 26 g protein

    4 oz Avocado ~182 calories, 2 g protein


    TOTAL ~ 1,271 calories, 84 g protein

    Supplements: Multivitamin + Omega Oil

    Energy Level: Very Alert

    Workout: Upper A

    *Assisted Dip 2x8 (85 lbs total)
    1/10 effort

    *Smith Pendlay Row 2x8 (90 lbs)
    5/10 effort

    EZ-Bar Overhead Press 1x8 (53 lbs)
    3/10 effort

    Assisted Chin Up 1x8 (85 lbs total)
    1/10 effort

    #EZ-Bar Overhead Extension 1x10 (53 lbs)
    8/10 effort
    +
    #Barbell Curl 1x10 (45 lbs)
    8/10 effort

    #Rear Delt Raise 2x10 (15 lb DBs)
    2/10 effort
    +
    #Face Pull 2x10 (22.5 lbs)
    5/10 effort

    Notes: Today I'll be working on dialing in on a light starting weight for the program while focusing on good form with slow reps. I'm planning on cutting weight for the next 4 weeks to drop 13 pounds to reach 180 pounds, so light weight is a good place to start this program.

    I had a wakeup call on my 31st birthday in October, realizing I was 220 lbs. I dieted down and I started lifting again in December using the Fierce 5 Novice Full Body Program but I've spent a couple weeks off now after upper glute and rear delt tightness from rushing the progression. I'm not interested in chasing my old numbers or physique anymore. I just want to be healthy and pain free. I'm more than happy to build back up slowly according to the program if it means I won't have to take time off recovering. I'm in this for the long haul.

    The weight on the main lifts were very light, however I will stick with them because the weight will ramp up, and I'm planning on continuing a caloric deficit for the next 4 weeks. My diet for today was probably too low, but I'm not feeling any of the negative side effects. The sets of rear delt raises and face pulls felt amazing and I'm left with a great feeling in the rear delts and mid traps after the workout ended. The total workout time was between 15 and 20 minutes. Still feel fresh with zero drain! Here's looking to tomorrow's workout.

    Alright, pictures uploaded. Pretty much done for today's post. Everything is updated.
    Last edited by Camarija; 01-23-2020 at 04:55 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
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  3. #3
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
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    Camarija is offline
    Date: Wednesday, January 22, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 1 Morning Weight: 193 Pounds

    Week 1 Body Fat %: ~ 25 %

    Week 1 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 180 Pounds

    Sleep: 6.25 Hours

    Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

    2 Eggs + 2.5 oz Chorizo + Spinach & Kale + Porcini Mushroom Vinegar ~ 300 calories, 22 g protein

    6 oz Serrano Fennel Brisket ~ 264 calories, 28 g protein

    Paleo Bar ~ 230 calories, 6 g protein

    Strawberry Lingonberry Icelandic Skyr ~ 130 calories, 15 g protein

    6 oz Serrano Tomatillo Pork Loin + Spinach & Kale ~ 378 calories, 40 g protein


    TOTAL ~ 1,302 calories, 111 g protein

    Supplements: Multivitamin + Omega Oil

    Energy Level: Very Alert

    Workout: Lower A

    *Squat 2x8 (95 lbs total)
    1/10 effort

    *Glute Bridge 2x10 (65 lbs)
    1/10 effort

    Bulgarian Split Squat 1x8 (15 lb DBs)
    8/10 effort

    Romanian Deadlift 1x8 (95 lbs total)
    1/10 effort

    *Calf Raise 1x20 (40 lbs)
    1/10 effort

    #Hanging Leg Raise 1x8 (Bodyweight)
    2/10 effort


    Notes: Similar to yesterday, I'm looking to start with very low effort light weight. Focus will be on form, especially during these next four weeks of calorie deficit.

    I still feel alert with zero dread, zero drain.

    Bulgarian Split Squats are just a demanding exercise no matter the weight. I'm going to switch to Walking Lunges instead, mostly because I'm worried about accidentally ripping my toe nail off setting up for Bulgarian Split Squats. Calf raises were way too light. I'll pump up the calf raise to the same weight as my squat next Lower workout. Everything else was light but fine. The poor sleep last night is affecting me a bit but not significantly. My workout time was a casual 25 minutes.

    My diet was probably too light again. Next Tuesday will mark a week; if I lose 4 or more lbs in this timeframe, I'll obviously have to increase my calories.

    Everything is updated.
    Last edited by Camarija; 01-23-2020 at 07:07 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
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  4. #4
    Givin Em Tha Bizness Rjeezie's Avatar
    Join Date: Nov 2010
    Location: Texas, United States
    Age: 36
    Posts: 2,243
    Rep Power: 5825
    Rjeezie is a name known to all. (+5000) Rjeezie is a name known to all. (+5000) Rjeezie is a name known to all. (+5000) Rjeezie is a name known to all. (+5000) Rjeezie is a name known to all. (+5000) Rjeezie is a name known to all. (+5000) Rjeezie is a name known to all. (+5000) Rjeezie is a name known to all. (+5000) Rjeezie is a name known to all. (+5000) Rjeezie is a name known to all. (+5000) Rjeezie is a name known to all. (+5000)
    Rjeezie is offline
    Man this is an extremely detailed log. Keep working hard man!
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



    Journey back to sub 220 ===>>> https://forum.bodybuilding.com/showthread.php?t=177936931


    Starting Weight (1/1/20) - 247.4
    Current Weight (1/31/20) - 236.4

    Goal Weight ===>>> 210
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  5. #5
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
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    Camarija is offline
    Originally Posted by Rjeezie View Post
    Man this is an extremely detailed log. Keep working hard man!
    Thanks man!

    I'm pumped keeping my sights on the horizon so I can look back and see my progress.

    If I'm still making progress by May, or 16 weeks in, I'll share my thoughts on this novice variant over in the main "Fierce 5" comprehensive thread.

    Hopefully the level of detail in the logs will help show why it will or won't work.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
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  6. #6
    Givin Em Tha Bizness Rjeezie's Avatar
    Join Date: Nov 2010
    Location: Texas, United States
    Age: 36
    Posts: 2,243
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    Rjeezie is a name known to all. (+5000) Rjeezie is a name known to all. (+5000) Rjeezie is a name known to all. (+5000) Rjeezie is a name known to all. (+5000) Rjeezie is a name known to all. (+5000) Rjeezie is a name known to all. (+5000) Rjeezie is a name known to all. (+5000) Rjeezie is a name known to all. (+5000) Rjeezie is a name known to all. (+5000) Rjeezie is a name known to all. (+5000) Rjeezie is a name known to all. (+5000)
    Rjeezie is offline
    Originally Posted by Camarija View Post
    Thanks man!

    I'm pumped keeping my sights on the horizon so I can look back and see my progress.

    If I'm still making progress by May, or 16 weeks in, I'll share my thoughts on this novice variant over in the main "Fierce 5" comprehensive thread.

    Hopefully the level of detail in the logs will help show why it will or won't work.
    Look forward to the results man!
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



    Journey back to sub 220 ===>>> https://forum.bodybuilding.com/showthread.php?t=177936931


    Starting Weight (1/1/20) - 247.4
    Current Weight (1/31/20) - 236.4

    Goal Weight ===>>> 210
    Reply With Quote

  7. #7
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 381
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is offline
    Date: Thursday, January 23, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 1 Morning Weight: 193 Pounds

    Week 1 Body Fat %: ~ 25 %

    Week 1 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 180 Pounds

    Sleep: 7.75 Hours

    Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

    3 Eggs + 2.5 oz Chorizo + Spinach & Kale + Porcini Mushroom Vinegar ~ 360 calories, 28 g protein


    Fat Free Greek Yogurt ~ 100 calories, 18 g protein
    +
    Paleo Bar ~ 230 calories, 6 g protein


    6 oz Uncured Ham ~ 200 calories, 30 g protein
    +
    Spinach & Kale ~ 20 calories, 2 g protein
    +
    4 oz Avocado ~ 182 calories, 2 g protein


    5.25 oz Coconut Amino Carrot Garlic Ginger Ground Chicken Breast + Spinach & Kale ~ 257 calories, 34 g protein


    TOTAL ~ 1,239 calories, 119 g protein

    Supplements: Multivitamin + Omega Oil

    Energy Level: Very Alert

    Workout: Upper B

    *EZ-Bar Overhead Press 1x18 (53 lbs)
    1/10 effort

    *Assisted Chin Up 1x18 (85 lbs total)
    1/10 effort

    Assisted Dip 1x18 (85 lbs total)
    1/10 effort

    EZ-Bar Pendlay Row 1x18 (83 lbs)
    5/10 effort

    #EZ-Bar Overhead Extension 1x11 (43 lbs)
    3/10 effort
    +
    #Barbell Curl 1x11 (45 lbs)
    9/10 effort

    #Rear Delt Raise 2x11 (15 lb DBs)
    2/10 effort
    +
    #Face Pull 2x11 (22.5 lbs)
    1/10 effort

    Notes: Sleep was interrupted a few times but not too bad. I'm changing from Smith Pendlay Rows to EZ-Bar Pendlay Rows because I can't get the right natural feeling setup on the machine. The smith is at an inclined angle and it feels like I'm doing bent over rows instead of Pendlay Rows. At least with the outer bends of the EZ-Bar it'll feel easier on my wrists and I know my setup will be right.

    I wanted to test just how light the weights were by making each main lift 1x18 instead of 2x9. I accidentally made my secondary lifts 1x18 as well instead of 1x9. It still proved the weights are very light. Probably too light, but I'm not too bothered. The weights being this light should work well with my current caloric deficit. The only weight that might be too heavy is the barbell curl, but I cant go lighter than 45 lbs so I'll tough it out and stall there if I need to. The EZ-Bar Pendlay Row was perfect using the outer bends. Next Upper Workout I'd like to add Y-Raises, joining the Rear Delt Raises and Face Pulls, making it a giant set. If it feels like a good fit, I'll make that change in the first post program layout. My workout time was a casual 25 minutes because I stopped to chat. Very alert, no drain, very fresh.

    I'm estimating it will be about 8-12 weeks of supremely easy workouts. The majority of this phase will be mastering the movement forms, and building up my weak spots before the weight and volume become too large to go back and fix these issues. Slow and steady.

    Everything is updated.
    Last edited by Camarija; 01-23-2020 at 07:07 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
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  8. #8
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 381
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is offline
    Date: Friday, January 24, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 1 Morning Weight: 193 Pounds

    Week 1 Body Fat %: ~ 25 %

    Week 1 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 180 Pounds

    Sleep: 10.75 Hours

    Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

    3 Eggs + 2.5 oz Chorizo + Spinach & Kale + Porcini Mushroom Vinegar ~ 360 calories, 28 g protein


    Fat Free Greek Yogurt ~ 200 calories, 36 g protein
    +
    Paleo Bar ~ 230 calories, 6 g protein


    8 oz Serrano Fennel Brisket ~ 353 calories, 37 g protein


    13 g Uncured Ham ~ 15 calories, 2 g protein


    3.18 oz Coconut Amino Carrot Garlic Ginger Ground Chicken Breast + Spinach & Kale ~ 257 calories, 21 g p
    +
    2 oz Avocado ~ 91 calories, 1 g protein



    TOTAL ~ 1,354 calories, 131 g protein

    Supplements: Multivitamin + Omega Oil

    Energy Level: Very Alert

    Workout: Lower B


    *Walking Lunge 2x9 (15 lb DBs)
    1/10 effort

    *Romanian Deadlift 2x9 (95 lbs total)
    1/10 effort

    Squat 1x9 (95 lbs total)
    1/10 effort

    Glute Bridge 1x11 (65 lbs)
    1/10 effort

    *Calf Raise 1x16 (95 lbs)
    1/10 effort

    #Hanging Leg Raise 1x9 (Bodyweight)
    1/10 effort


    Notes: Wow, that extra sleep REALLY helped a lot! I feel so fresh right now!!! Feeling how my traps responded to the exercises yesterday and adding Y-Raises to rear delt raises and face pulls to make a giant set is almost certainly going to be an implemented change to hit the lower traps.

    Workout time was 17 minutes! Lunges felt a bit funny on my left knee, so I'll make sure to keep long strides to ease up on knee pressure. Everything else was great.

    Everything is updated.
    Last edited by Camarija; 01-24-2020 at 05:13 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
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  9. #9
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 381
    Rep Power: 9874
    Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000) Camarija is a name known to all. (+5000)
    Camarija is offline
    Date: Saturday, January 25, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 1 Morning Weight: 193 Pounds

    Week 1 Body Fat %: ~ 25 %

    Week 1 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 180 Pounds

    Sleep: 9.5 Hours

    Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

    3 Eggs + 2.5 oz Chorizo + Spinach & Kale + Porcini Mushroom Vinegar ~ 360 calories, 28 g protein

    6.1 oz Cajun Spices Stew ~ 162 calories, 21 g protein
    (Potato Medley, Butternut Squash, Carrot, Roasted Tomatoes, Rosted Green Chili Peppers, Spinach, Kale, broccoli, cauliflower, Black Beans, 3% Ground Chicken Breast)

    384 g Fat Free Greek Yogurt ~ 226 calories, 40.6 g protein
    +
    Paleo Bar ~ 230 calories, 6 g protein

    5.22 oz Cajun Spices Stew ~ 138.5 calories, 18 g protein
    +
    4 oz Avocado ~ 182 calories, 2 g protein


    TOTAL ~ 1,298.5 calories, 115.6 g protein

    Supplements: Multivitamin + Omega Oil

    Energy Level: Very Alert

    Workout: Upper A

    *Assisted Dip 2x10 (85 lbs total)
    1/10 effort

    *EZ-Bar Pendlay Row 2x10 (83 lbs)
    2/10 effort

    EZ-Bar Overhead Press 1x10 (53 lbs)
    1/10 effort

    Assisted Chin Up 1x10 (85 lbs total)
    2/10 effort

    #EZ-Bar Overhead Extension 1x12 (43 lbs)
    2/10 effort
    +
    #Barbell Curl 1x12 (45 lbs)
    10/10 effort

    #Y Raise 2x12 (5 lb DBs)
    5/10 effort
    +
    #Rear Delt Raise 2x12 (15 lb DBs)
    6/10 effort
    +
    #Face Pull 2x12 (22.5 lbs)
    9/10 effort

    Notes: Yesterday, while making chicken stew, I hurt my right wrist slicing a bunch of carrots and potatoes. Ouch! I guess it's a minor injury from overuse in a poor wrist position. Kind of sucks, but it shouldn't affect my lifts. Sleep was wonderful, feeling great!

    Workout time was 20 minutes. That giant set had my rear delts crying, but my shoulders feel amazing now. The Y Raises are here to stay. I might need to take down the weight for Face Pulls. I cheated on my last reps of barbell curls, but I expected this lift to stall early. Otherwise everything else felt great! It feels like I'm taking this time to focus on my weak points before building up my main lifts and I love it.

    I will update later today with diet, and other notes.
    Last edited by Camarija; 01-25-2020 at 02:22 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
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  10. #10
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    Date: Sunday, January 26, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 1 Morning Weight: 193 Pounds

    Week 1 Body Fat %: ~ 25 %

    Week 1 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 180 Pounds

    Sleep: 9.5 Hours

    Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

    3 Eggs + 2.5 oz Chorizo + Spinach & Kale + Porcini Mushroom Vinegar ~ 360 calories, 28 g protein


    Fat Free Greek Yogurt ~ 100 calories, 18 g protein
    +
    Paleo Bar ~ 230 calories, 6 g protein


    170 g Cajun Spices Stew ~ 159 calories, 20.67 g protein


    170 g Cajun Spices Stew ~ 159 calories, 20.67 g protein


    301 g Cajun Spices Stew ~ 281.67 calories, 36.58 g protein


    TOTAL ~ 1,289.67 calories, 129.92 g protein

    Supplements: Multivitamin + Omega Oil

    Energy Level: Very Alert

    Workout: Lower A


    *Squat 2x10 (95 lbs total)
    1/10 effort

    *Glute Bridge 2x12 (65 lbs)
    1/10 effort

    Walking Lunge 1x10 (15 lb DBs)
    1/10 effort

    Romanian Deadlift 1x10 (95 lbs total)
    1/10 effort

    *Calf Raise 1x17 (95 lbs)
    1/10 effort

    #Hanging Leg Raise 1x10 (Bodyweight)
    4/10 effort


    Notes: My wrist is still a bit sore from peeling the other day, but otherwise so far so good.

    The workout time was a breezy 20 minutes. Lifts with amazing form and slow reps. No more funny left knee on lunges today; I kept long strides. Feeling very fresh.

    I will update later today with diet, and other notes.
    Last edited by Camarija; 01-26-2020 at 11:54 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
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  11. #11
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    Date: Monday, January 27, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 1 Morning Weight: 193 Pounds

    Week 1 Body Fat %: ~ 25 %

    Week 1 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 180 Pounds

    Sleep: 8 Hours

    Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

    170 g boneless skinless 1% fat chicken quarter meat + spinach & kale ~ 220 calories, 38 g protein

    Fat Free Greek Yogurt ~ 100 calories, 18 g protein

    170 g boneless skinless 1% fat chicken quarter meat + spinach & kale ~ 220 calories, 38 g protein

    200 g Cajun Spices Stew ~ 187 calories, 24.31 g protein
    +
    4 oz Avocado ~ 182 calories, 2 g protein


    TOTAL ~ 1,040 calories, 120.31 g protein

    Supplements: Multivitamin + Omega Oil

    Energy Level: Low

    Workout: Rest

    Notes: My lifts were very light all week. So light that I'm considering skipping my first full rest day entirely. But because of poor sleep I guess I'll take my rest day. Energy is a bit low. My right wrist is still a bit sore from Friday.

    Everything is updated.
    Last edited by Camarija; 01-27-2020 at 05:58 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
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  12. #12
    Givin Em Tha Bizness Rjeezie's Avatar
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    Rjeezie is offline
    How do you like IF? Calories seem super low to me, but might be because I'm not up to speed on IF.
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



    Journey back to sub 220 ===>>> https://forum.bodybuilding.com/showthread.php?t=177936931


    Starting Weight (1/1/20) - 247.4
    Current Weight (1/31/20) - 236.4

    Goal Weight ===>>> 210
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  13. #13
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    Originally Posted by Rjeezie View Post
    How do you like IF? Calories seem super low to me, but might be because I'm not up to speed on IF.
    The method of IF I'm using is:
    Fast from 8 PM until Noon
    Eat from Noon until 8 PM

    The calories are low, but so is my metabolism right now. I weighed myself today and I lost less than a pound over the course of the previous week.

    I'll be making weekly reviews that cover this sort of stuff. You're right though, I would have expected more weight loss with these numbers.

    As for IF in general, so far I'm really liking it. I don't feel hunger pains during the time I'm fasting so it's not a big deal. It feels like I'm constantly eating from noon to 8 PM.

    *edit*

    I was planning on having weekly reviews, but instead I'll just make them monthly reviews. Like you said in your log thread, I think the weekly reviews will drive me nuts. I'll still do my weekly weigh-ins, but not the weekly photos etc.
    Last edited by Camarija; 01-28-2020 at 09:18 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
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  14. #14
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    Date: Tuesday, January 28, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 2 Morning Weight: 190.8 Pounds

    Week 1 Body Fat %: ~ 25 %

    Week 1 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 180 Pounds

    Sleep: 11 Hours

    Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

    3 Eggs + 2.5 oz Chorizo + Spinach & Kale + Porcini Mushroom Vinegar ~ 360 calories, 28 g protein

    170 g boneless skinless 1% fat chicken quarter meat ~ 200 calories, 36 g protein
    +
    4 oz Avocado ~ 182 calories, 2 g protein

    Fat Free Greek Yogurt ~ 100 calories, 18 g protein

    Fat Free Greek Yogurt ~ 100 calories, 18 g protein

    170 g Cajun Spices Stew ~ 159 calories, 20.67 g protein


    TOTAL ~ 1,101 calories, 122.67 g protein

    Supplements: Multivitamin + Omega Oil

    Energy Level: Very Alert

    Workout: Upper B

    *EZ-Bar Overhead Press 2x8 (58 lbs)
    3/10 effort

    *Assisted Chin Up 2x8 (92.5 lbs total)
    1/10 effort

    Assisted Dip 1x11 (85 lbs total)
    2/10 effort

    EZ-Bar Pendlay Row 1x11 (83 lbs)
    5/10 effort

    #EZ-Bar Overhead Extension 1x13 (43 lbs)
    5/10 effort
    +
    #Barbell Curl 1x13 (45 lbs)
    10/10 effort

    #Y Raise 2x13 (5 lb DBs)
    9/10 effort
    +
    #Rear Delt Raise 2x13 (15 lb DBs)
    7/10 effort
    +
    #Face Pull 2x13 (22.5 lbs)
    6/10 effort

    Notes: Amazing sleep, great energy!

    Over the last week:
    -Lost .4 lbs
    -Average 8.96 hours of sleep per night
    -Average 1,256.31 calories per day
    -Average 115.83 grams of protein per day

    This tells me that sleep wasn't an issue. Diet was on the low side, but I only lost 0.4 lbs over the week. I think I'll try to maintain this calorie and protein level for another week and see if that weight change remains constant.

    ***UPDATE*** I weighed myself a couple days later after emptying out my body and I was 190.2 lbs, which would estimate me weighting 190.8 lbs this today.

    Workout time was 15 minutes, but I was speeding through it. I still kept good form and slow reps. Feeling fresh. I'm using the Life Fitness/Hammer Strength Assisted Chin/Dip machine which use increments of 15 lbs in the assisted weight stack. I'll be using the 7.5 lb adder weight to make consistent jumps of 7.5 lbs with chin ups and dips. While the program calls for increments of 5 lbs per week for Main Upper Body lifts, I'm working with what I have.

    I will update later today with diet, and other notes.
    Last edited by Camarija; 02-06-2020 at 10:26 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
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  15. #15
    Givin Em Tha Bizness Rjeezie's Avatar
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    Rjeezie is offline
    Originally Posted by Camarija View Post
    The method of IF I'm using is:
    Fast from 8 PM until Noon
    Eat from Noon until 8 PM

    The calories are low, but so is my metabolism right now. I weighed myself today and I lost less than a pound over the course of the previous week.

    I'll be making weekly reviews that cover this sort of stuff. You're right though, I would have expected more weight loss with these numbers.

    As for IF in general, so far I'm really liking it. I don't feel hunger pains during the time I'm fasting so it's not a big deal. It feels like I'm constantly eating from noon to 8 PM.

    *edit*

    I was planning on having weekly reviews, but instead I'll just make them monthly reviews. Like you said in your log thread, I think the weekly reviews will drive me nuts. I'll still do my weekly weigh-ins, but not the weekly photos etc.

    Gotcha. Yeah, for me, weekly starts getting obsessive. Though, as I do my initial drop, I'll probably move to every 2 weeks just to see if I need to adjust macros. Right now, mine are somewhat low at 2100. But I'm trying to do that initial decent drop. Mostly water weight, etc. From 242 though, once I get done a little, I'l relook at my macros and see where I want to be. I wanna try IF one day, but with where I'm at now with different things going on in life, it probably wouldn't be good for me because I probably wouldn't stick to it!!!
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



    Journey back to sub 220 ===>>> https://forum.bodybuilding.com/showthread.php?t=177936931


    Starting Weight (1/1/20) - 247.4
    Current Weight (1/31/20) - 236.4

    Goal Weight ===>>> 210
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  16. #16
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    Date: Wednesday, January 29, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 2 Morning Weight: 190.8 Pounds

    Week 1 Body Fat %: ~ 25 %

    Week 1 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 180 Pounds

    Sleep: 9.2 Hours

    Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

    295 g Cajun Spices Stew ~ 276 calories, 35.85 g protein

    224 g Fat Free Greek Yogurt ~ 132 calories, 23.72 g protein

    170 g boneless skinless 1% fat chicken quarter meat ~ 200 calories, 36 g protein
    +
    58 g Avocado ~ 90 calories, 1.1 g protein
    +
    32 g Spinach & Kale ~ 13 calories, 1.13 g protein

    42 g Coconut Amino Carrot Garlic Ginger Ground Chicken Breast ~ 74.36 calories, 9.78 g protein

    170 g Cajun Spices Stew ~ 159 calories, 20.67 g protein


    TOTAL ~ 944.36 calories, 128.25 g protein

    Supplements: Multivitamin + Omega Oil

    Energy Level: Very Alert

    Workout: Lower B


    *Walking Lunge 2x8 (20 lb DBs)
    1/10 effort

    *Romanian Deadlift 2x8 (105 lbs)
    1/10 effort

    Squat 1x11 (95 lbs)
    1/10 effort

    Glute Bridge 1x13 (65 lbs)
    1/10 effort

    *Calf Raise 1x15 (105 lbs)
    1/10 effort

    #Hanging Leg Raise 1x11 (Bodyweight)
    1/10 effort


    Notes: So far, starting this light feels like a smart decision. It seems that I'll be spending this month working on my rear delts, mid traps, lower traps, abs, and glutes, rather than my main lifts; this is 100% okay with me, and in fact it's preferable. These have always been my weak points, and it FEELS smart to focus on my weak areas before bumping up the weight. As for cutting weight, I think I'll be able to cut weight for 5 or 6 more weeks, for a total of 6 or 7 weeks of cutting weight. Hopefully I'll hit 180 lbs by then. I'm planning a trip during mid march, and I'd prefer to have already reached 180 by then.

    All of the lifts were performed with slow and controlled reps, however I performed my main lifts as if they were super sets with little to no rest. It felt like I was sprinting through my workout, taking only 15 minutes. Felt more like cardio, but it was fun!

    I will update later today with diet, lift energy levels, and other notes.
    Last edited by Camarija; 02-06-2020 at 10:27 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
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  17. #17
    Givin Em Tha Bizness Rjeezie's Avatar
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    Rjeezie is offline
    Good work. Keep it up!
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



    Journey back to sub 220 ===>>> https://forum.bodybuilding.com/showthread.php?t=177936931


    Starting Weight (1/1/20) - 247.4
    Current Weight (1/31/20) - 236.4

    Goal Weight ===>>> 210
    Reply With Quote

  18. #18
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    Originally Posted by Rjeezie View Post
    Good work. Keep it up!
    Thanks!!!

    I went extra light on the calories today after my last weigh-in, but it's definitely not a sustainable diet past another week or so!

    We'll see on Tuesday when I do another weigh-in.

    Hopefully my metabolism kicks in and I'm back on track at 189/190 lbs
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
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  19. #19
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    Date: Thursday, January 30, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 2 Morning Weight: 190.8 Pounds

    Week 1 Body Fat %: ~ 25 %

    Week 1 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 180 Pounds

    Sleep: 10 Hours

    Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

    801.46 g Cajun Spices Stew ~ 750 calories, 97.41 g protein

    480 ml 2% Milk ~ 240 calories, 26 g protein


    TOTAL ~ 990 calories, 123.41 g protein

    Supplements: Multivitamin + Omega Oil

    Energy Level: Very Alert

    Workout: Upper A

    Assisted Dip 2x8 (92.5 lbs total)
    1/10 effort

    EZ-Bar Pendlay Row 2x8 (88 lbs)
    1/10 effort

    EZ-Bar Overhead Press 1x9 (58 lbs)
    1/10 effort

    Assisted Chin Up 1x9 (92.5 lbs total)
    2/10 effort

    #EZ-Bar Overhead Extension 1x14 (43 lbs)
    6/10 effort
    +
    #Barbell Curl 1x14 (45 lbs)
    10/10 effort

    #Y Raise 2x14 (5 lb DBs)
    10/10 effort
    +
    #Rear Delt Raise 2x14 (15 lb DBs)
    8/10 effort
    +
    #Face Pull 2x14 (22.5 lbs)
    10/10 effort

    Notes: Good sleep, good energy! I weighed myself after a morning evacuation and I'm at 190.2 lbs. I guess when I weighed myself on Tuesday I forgot I was supposed to be empty. So I guess I lost a bit less than 3 lbs last week. Quick calculations, 9 days have elapsed and I've lost 2.8 lbs. This roughly means I'll reach my goal weight of 180 lbs in 42 days from the start date, in other words, by Tuesday, March 3rd 2020. I think that pace for losing weight is fine/safe. More importantly, my week 2 weight should be estimated around 190.8 lbs.

    19 minutes workout time today speed running it. Feels good! And my shoulders and back have never felt better with this balance of exercises! Wooohooo!!! Although... the giant set at the end is hard as fuork. I'll probably need to keep the Face Pulls at the same weight next cycle. Same with Y Raises. But I'll be able to raise Rear Delt Raises no problem.

    My diet today is an experiment in Laziness. We'll see if it works out or not.
    Last edited by Camarija; 02-06-2020 at 10:28 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
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  20. #20
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    Date: Friday, January 31, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 2 Morning Weight: 190.8 Pounds

    Week 1 Body Fat %: ~ 25 %

    Week 1 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 180 Pounds

    Sleep: 7.5 Hours

    Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

    801.46 g Cajun Spices Stew ~ 750 calories, 97.41 g protein

    480 ml 2% Milk ~ 240 calories, 26 g protein

    4 oz Avocado ~182 calories, 2 g protein


    TOTAL ~ 1,172 calories, 125.41 g protein

    Supplements: Multivitamin + Omega Oil

    Energy Level: Very Alert

    Workout: Lower A


    *Squat 2x8 (105 lbs)
    1/10 effort

    *Glute Bridge 2x10 (75 lbs)
    1/10 effort

    Walking Lunge 1x9 (20 lb DBs)
    1/10 effort

    Romanian Deadlift 1x9 (105 lbs)
    1/10 effort

    *Calf Raise 1x16 (105 lbs)
    1/10 effort

    #Hanging Leg Raise 1x12 (Bodyweight)
    1/10 effort


    Notes: Poor sleep last night but still good energy. I'm feeling especially positive after weighing myself yesterday morning and seeing the progress I was expecting

    I also noticed that my diet has been a bit low the last couple of days so I'll throw in an avocado for my last meal of the day and see if that tides me over.

    Workout time was only 13 minutes, and I was really taking my time with slow controlled reps. Still feel fresh!

    I will update later today with diet, and other notes.
    Last edited by Camarija; 02-06-2020 at 10:28 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
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  21. #21
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    Date: Saturday, February 1, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 2 Morning Weight: 190.8 Pounds

    Week 1 Body Fat %: ~ 25 %

    Week 1 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 180 Pounds

    Sleep: 7.75 Hours

    Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

    327 g Cajun Spices Stew ~ 306 calories, 39.74 g protein

    480 ml 2% Milk ~ 240 calories, 26 g protein

    258 g boneless skinless 1% fat chicken quarter meat ~ 303.53 calories, 54.63 g protein

    54 g Avocado ~ 86.67 Calories, 0.95 g protein

    117 g Pork Loin ~ 283 Calories, 32 g protein


    TOTAL ~ 1,219.2 calories, 153.32 g protein

    Supplements: Multivitamin + Omega Oil

    Energy Level: Very Alert

    Workout: Upper B

    *EZ-Bar Overhead Press 2x10 (58 lbs)
    2/10 effort

    *Assisted Chin Up 2x10 (92.5 lbs total)
    1/10 effort

    Assisted Dip 1x9 (92.5 lbs total)
    1/10 effort

    EZ-Bar Pendlay Row 1x9 (88 lbs)
    2/10 effort

    #EZ-Bar Overhead Extension 1x15 (43 lbs)
    6/10 effort
    +
    #Barbell Curl 1x15 (45 lbs)
    11/10 effort

    #Y Raise 2x15 (5 lb DBs)
    9/10 effort
    +
    #Rear Delt Raise 2x15 (15 lb DBs)
    8/10 effort
    +
    #Face Pull 2x15 (22.5 lbs)
    11/10 effort

    Notes:

    I went to the opera today which is why I'm late on the notes. It's clear that I'm forcing myself on the barbell curls and face pulls in particular. Maybe I just need much slower progression for my accessory movements. Going from 10 reps to 20 reps was probably a stupid idea to begin with. I'll try to fix that. Everything else was fine. My workout time was 21 minutes today, working relatively quickly between sets, but during the sets I performed my reps slow and controlled. Feeling really great so far!
    Last edited by Camarija; 02-06-2020 at 10:28 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
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  22. #22
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
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    Camarija is offline
    Date: Sunday, February 2, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 2 Morning Weight: 190.8 Pounds

    Week 1 Body Fat %: ~ 25 %

    Week 1 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 180 Pounds

    Sleep: 7.33 Hours

    Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

    210 g Brisket ~ 326 Calories, 44 g Protein
    +
    120 g Carrots ~ 49 Calories, 1.12 g Protein

    170 g Fat Free Greek Yogurt ~ 100 calories, 18 g Protein
    +
    Paleo Bar ~ 230 calories, 6 g Protein

    480 ml 2% Milk ~ 240 calories, 26 g protein

    480 ml 2% Milk ~ 240 calories, 26 g protein


    TOTAL ~ 1,185 calories, 121.12 g protein

    Supplements: Multivitamin + Omega Oil

    Energy Level: Very Alert

    Workout: Lower B

    *Walking Lunge 2x10 (20 lb DBs)
    2/10 effort

    *Romanian Deadlift 2x10 (105 lbs)
    1/10 effort

    Squat 1x9 (105 lbs)
    1/10 effort

    Glute Bridge 1x11 (75 lbs)
    1/10 effort

    *Calf Raise 1x17 (105 lbs)
    1/10 effort

    #Hanging Leg Raise 1x13 (Bodyweight)
    5/10 effort


    Notes: So far so good! I felt a bit of fatigue last night, but it was probably from poor sleep the night before, combined with the calorie deficit. I'm not feeling that mental drain anymore!

    14 minute workout. I ran through with minimal rest. No issues. Slow controlled reps!
    Last edited by Camarija; 02-06-2020 at 10:28 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  23. #23
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
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    Camarija is offline
    Date: Monday, February 3, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 2 Morning Weight: 190.8 Pounds

    Week 1 Body Fat %: ~ 25 %

    Week 1 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 180 Pounds

    Sleep: 8 Hours

    Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

    480 ml 2% Milk ~ 240 calories, 26 g protein

    480 ml 2% Milk ~ 240 calories, 26 g protein

    480 ml 2% Milk ~ 240 calories, 26 g protein

    480 ml 2% Milk ~ 240 calories, 26 g protein

    244.9 g Chicken Nutrient Stew ~ 211 calories, 27 g protein


    TOTAL ~ 1,171 calories, 131 g protein

    Supplements: Multivitamin + Omega Oil

    Energy Level: Very Alert

    Workout: REST DAY

    Notes:
    I need more sleep :0 ! Other than that, I don't feel that mental fatigue I used to get. The calorie deficit isn't too bad. I'm on an all liquid diet today, so that might be weird, but it'll be 2% milk for me all day. I'll be trying a serving of stew I made as an exception [high in fiber].
    Last edited by Camarija; 02-06-2020 at 10:28 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
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  24. #24
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
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    Camarija is offline
    Date: Tuesday, February 4, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 3 Morning Weight:189.4 Pounds

    Week 3 Body Fat %: ~ 24 %

    Week 1 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 180 Pounds

    Sleep: 9.75 Hours

    Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

    Mediterranean Buffet Plate [2 baked chicken breasts (didn't eat the fat/skin), 1 baked fish filet, 1 piece chicken Mustard yogurt kabob, spinach, 2 grape leaves stuffed with rice, avocado hummus, tabouli]
    ~ 3 meal portions so maybe 70 g protein and 900 calories


    340 g fat free greek yogurt ~ 200 calories, 36 g protein

    84 g uncured ham ~ 100 calories, 15 g protein

    TOTAL ~ 1,200 calories, 121 g protein

    Supplements: Multivitamin + Omega Oil

    Energy Level: Very Alert

    Workout: Upper A

    *Assisted Dip 2x8 (100 lbs total)
    3/10 effort

    *EZ-Bar Pendlay Row 2x8 (93 lbs)
    3/10 effort

    EZ-Bar Overhead Press 1x11 (58 lbs)
    2/10 effort

    Assisted Chin Up 1x11 (92.5 lbs total)
    6/10 effort

    #EZ-Bar Overhead Extension 1x16 (43 lbs)
    8/10 effort
    +
    #Barbell Curl 1x16 (45 lbs)
    13/10 effort - only hit 13 reps today

    #Y Raise 2x16 (5 lb DBs)
    9/10 effort
    +
    #Rear Delt Raise 2x16 (15 lb DBs)
    9/10 effort
    +
    #Face Pull 2x16 (22.5 lbs)
    10/10 effort

    Notes: After 2 weeks I've lost 3.6 lbs, which I think is a safe rate of weight loss.

    This week I averaged:
    Calories: 1,111.79 calories per day
    Protein: 129.31 g protein per day
    Sleep: 8.5 hours per night

    Compared to week 1 average:
    -Average 8.96 hours of sleep per night
    -Average 1,256.31 calories per day
    -Average 115.83 grams of protein per day

    I slept less this week, I ate fewer calories, I are more protein, and I lost less weight this week. Week 1 I lost about 2.17 lbs. Week 2 I lost about 1.42 lbs.

    To be honest, I expected to be around 188.8 lbs today, but I'm more or less on track to meet my goal in a reasonable amount of time. Since I'm a novice, it's entirely possible that I've lost fat and gained muscle, even under a calorie deficit. That would explain the slower than expected weight loss. I'll take photos at next weekend's weigh in.

    I failed on my bb curls today, but I don't mind. I'll keep at it and Raise the weight in a couple weeks anyway. This scheme I have for my accessories going from 10-20 reps is just dumb. I'm not sure how to fix it at this point though.
    Last edited by Camarija; 02-06-2020 at 10:24 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
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  25. #25
    Givin Em Tha Bizness Rjeezie's Avatar
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    Rjeezie is offline
    Mediterranean Buffet Plate looks great!!!!
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



    Journey back to sub 220 ===>>> https://forum.bodybuilding.com/showthread.php?t=177936931


    Starting Weight (1/1/20) - 247.4
    Current Weight (1/31/20) - 236.4

    Goal Weight ===>>> 210
    Reply With Quote

  26. #26
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
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    Camarija is offline
    Originally Posted by Rjeezie View Post
    Mediterranean Buffet Plate looks great!!!!
    It was almost my entire daily diet, but totally worth it!

    I'm planning on hitting my goal weight of 180 after a total of 7 weeks by March 10 (~ 21% BF)

    Then probably another long 16 weeks or so to hit 160 by June 30 (~ 13% BF)

    Finally after that... just beyond the horizon of my future goals, my bulk is going to be 20 straight weeks of Mediterranean Buffet
    Last edited by Camarija; 02-04-2020 at 09:43 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  27. #27
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    Date: Wednesday, February 5, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 3 Morning Weight: 189.4 Pounds

    Week 3 Body Fat %: ~ 24 %

    Week 1 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 180 Pounds

    Sleep: 5.5 Hours

    Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

    1,160 g Chicken Nutrient Stew ~ 1,000 calories, 127.85 g protein
    [Chicken, Sweet Potato, Campari Tomatoes, Broccoli, Carrots, Cauliflower, Spinach, Kale, Black Beans]

    4 oz Avocado ~ 182 calories, 2 g protein


    TOTAL ~ 1,182 calories, 129.85 g protein

    Supplements: Multivitamin + Omega Oil

    Energy Level: Very Alert, but tired

    Workout: Lower A

    *Squat 2x8 (115 lbs)
    1/10 effort

    *Glute Bridge 2x10 (85 lbs)
    1/10 effort

    Walking Lunge 1x11 (20 lb DBs)
    1/10 effort

    Romanian Deadlift 1x11 (105 lbs)
    1/10 effort

    *Calf Raise 1x15 (115 lbs)
    1/10 effort

    #Hanging Leg Raise 1x14 (Bodyweight)
    7/10 effort


    Notes: Unexpectedly little sleep last night, but oddly I still feel full of energy. I'm going to focus on slow controlled reps, something like 4 - 1 - 2 tempo. Also today I'm lazy so I'm just weighing a big container of this Chicken Nutrient Stew and eating out of it all day.

    Last edited by Camarija; 02-06-2020 at 10:23 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
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  28. #28
    Givin Em Tha Bizness Rjeezie's Avatar
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    Rjeezie is offline
    Originally Posted by Camarija View Post
    It was almost my entire daily diet, but totally worth it!

    I'm planning on hitting my goal weight of 180 after a total of 7 weeks by March 10 (~ 21% BF)

    Then probably another long 16 weeks or so to hit 160 by June 30 (~ 13% BF)

    Finally after that... just beyond the horizon of my future goals, my bulk is going to be 20 straight weeks of Mediterranean Buffet
    Nice! You're in it for the long run, so just keep being disciplined and you're going to hit your goals man
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



    Journey back to sub 220 ===>>> https://forum.bodybuilding.com/showthread.php?t=177936931


    Starting Weight (1/1/20) - 247.4
    Current Weight (1/31/20) - 236.4

    Goal Weight ===>>> 210
    Reply With Quote

  29. #29
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
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    Camarija is offline
    Date: Thursday, February 6, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 3 Morning Weight:189.4 Pounds

    Week 3 Body Fat %: ~ 24 %

    Week 1 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 180 Pounds

    Sleep: 7 Hours

    Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

    696 g Chicken Nutrient Stew ~ 600 calories, 76.71 g protein

    480 ml 2% Milk ~ 240 calories, 26 g protein

    170 g Fat Free Greek Yogurt ~ 100 calories, 18 g protein
    +
    Paleo Bar ~ 230 calories, 6 g protein

    TOTAL ~ 1,170 calories, 126.71 g protein

    Supplements: Multivitamin + Omega Oil

    Energy Level: Very Alert

    Workout: Upper B

    *EZ-Bar Overhead Press 2x8 (63 lbs)
    3/10 effort

    *Assisted Chin Up 2x8 (100 lbs total)
    4/10 effort

    Assisted Dip 1x9 (100 lbs total)
    2/10 effort

    EZ-Bar Pendlay Row 1x9 (93 lbs)
    5/10 effort

    #EZ-Bar Overhead Extension 1x17 (43 lbs)
    8/10 effort
    +
    #Barbell Curl 1x17 (45 lbs)
    14/10 effort, only hit 14 reps

    #Y Raise 2x17 (5 lb DBs)
    9/10 effort
    +
    #Rear Delt Raise 2x17 (15 lb DBs)
    8/10 effort
    +
    #Face Pull 2x17 (22.5 lbs)
    10/10 effort

    Notes: Only 7 hours of sleep, but I was able to recover from my poor sleep from the previous night.

    Last edited by Camarija; 02-08-2020 at 08:32 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
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  30. #30
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    Date: Friday, February 7, 2020

    Age: 31

    Height: 6 foot 3 inches

    Week 3 Morning Weight: 189.4 Pounds

    Week 3 Body Fat %: ~ 24 %

    Week 1 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 180 Pounds

    Sleep: 8.5 Hours

    Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

    660 g Chicken Nutrient Stew ~ 569 calories, 72.74 g protein
    [Chicken, Sweet Potato, Campari Tomatoes, Broccoli, Carrots, Cauliflower, Spinach, Kale, Black Beans]

    2 oz Avocado ~ 91 calories, 1 g protein

    198 g Center Cut Sirloin ~ 260 calories, 43.5 g protein

    Heart of Palm & Green Beans ~ 150 calories, 2 g protein

    Olive Oil ~ 45 calories


    TOTAL ~ 1,115 calories, 119.24 g protein

    Supplements: Multivitamin + Omega Oil

    Energy Level: Very Alert

    Workout: Lower B

    *Walking Lunge 2x8 (25 lb DBs)
    1/10 effort

    *Romanian Deadlift 2x8 (115 lbs)
    1/10 effort

    Squat 1x9 (115 lbs)
    1/10 effort

    Glute Bridge 1x11 (85 lbs)
    2/10 effort

    *Calf Raise 1x16 (115 lbs)
    1/10 effort

    #Hanging Leg Raise 1x15 (Bodyweight)
    8/10 effort


    Notes:
    I had to break my fast 2 hours early today due to timing, but it's not a huge deal.

    Last edited by Camarija; 02-08-2020 at 08:25 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
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