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  1. #211
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 374
    Rep Power: 9752
    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, July 23, 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

    284 g banana ~ 252.8 calories, 3.1 g protein, 0.9 g fat, 7.4 g fiber

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

    10x Tortilla ~ 500 calories, 10 g protein, 5 g fat, 10 g fiber

    Muscle Feast Protein x6 ~ 528 calories, 123 g protein, 1.2 g fat

    5 oz Cheese ~ 450 calories, 30 g protein, 35 g fat

    20x Tortitlla ~ 1000 calories, 20 g protein, 10 g fat, 20 g fiber

    90 g Pine Nuts ~ 578 calories, 9.6 g protein, 55 g fat, 9.6 g fiber

    Fish Oil ~ 70 calories, 6 g fat

    Gatorade ~ 80 calories

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


    Total: 3,735.8 calories, 237.94 g protein, 113.88 g fat, 50 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Upper Day

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

    Dips - 3 x AMRAP
    [Weight Belt + 15 lbs]
    12 Reps + negative
    11 Reps + negative
    9 Reps + negative

    Dumbbell Row - 2 x AMRAP (8 - 10)
    [80 lb DBs]
    11 Reps (Terrible form last couole reps)
    10 Reps (Terrible form last couple reps)

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

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

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

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

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

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

    Lateral Raise - 3 x AMRAP (10 - 12)
    [20 lb DBs]
    15 Reps
    10 Reps

    Lat Pulldown Circular - 1 x AMRAP
    [120 lb DBs]
    18 Reps



    Stationary Bike
    54 minutes
    Low Intensity Steady State Cardio


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

    Especially on bent over row and overhead press!


    Let's see how this goes!

    First set of weighted pullups


    First set of weighted dips





    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

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

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 07-23-2020 at 11:19 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

  2. #212
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 374
    Rep Power: 9752
    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, July 24, 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

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

    623 g Greek Yogurt ~ 366.471 calories, 62.3 g protein

    8x Eggs ~ 480 calories, 48 g protein, 32 g fat

    2 TBSP Olive Oil ~ 240 calories, 28 g fat

    Fish Oil ~ 70 calories, 6 g fat

    599 g Shepards Pie ~ 659.7 calories, 42.4 g protein, 29 g fat, 5.3 g fiber

    120 g Banana ~ 107 calories, 1.31 g protein, 0.4 g fat, 3.1 g fiber


    Total: 3,623.171 calories, 226.867 g protein, 119.686 fat, 56.971 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Rest Day


    Stationary Bike
    75 minutes
    Low Intensity Steady State Cardio


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



    One of my recent YouTube workout videos hit the algorithm jackpot randomly, which was as unexpected as it was exciting.


    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

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

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 07-24-2020 at 11:43 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

  3. #213
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 374
    Rep Power: 9752
    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, July 25, 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

    Tortilla x 20 ~ 1000 calories, 20 g protein, 10 g fat, 20 g fiber

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

    MyProtein x 6 ~ 540 calories, 120 g protein

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

    Fish Oil ~ 70 calories, 6 g fat

    Tortilla x 10 ~ 500 calories, 10 g protein, 5 g fat, 10 g fiber

    120 g Banana ~ 107 calories, 1.31 g protein, 0.4 g fat, 3.1 g fiber


    Total: 3,856.5 calories, 197.11 g protein, 123.75 g fat, 53.95 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Lower Day
    Front Squat
    [Standard Bar + Collars + 4x25 lbs + 2x10 lbs + 2x5 lbs = 145 lbs]
    10 Reps
    10 Reps
    10 Reps

    Romanian Deadlift
    [Standard Bar + Collars + 6x25 lbs + 4x10 lbs + 6x5 lbs = 235 lbs]
    12 Reps
    12 Reps
    12 Reps + 8 Reps Shrugs

    Glute Bridge
    [Standard Bar + Collars + 6x25 lbs + 4x10 lbs + 6x5 lbs = 235 lbs]
    16 Reps
    15 Reps

    Bulgarian Split Squat
    [35 lb DBs]
    12 Reps
    12 Reps

    Bird Dog
    [Bodyweight]
    20 Reps

    + MEGASET

    Hip Abductions
    [Bodyweight]
    20 Reps

    + MEGASET

    Crunch
    [Bodyweight]
    20 Reps

    Calf Raise
    [35 lb DBs]
    25 Reps
    20 Reps

    Captain's Chair Leg Raises
    [Bodyweight]
    20 Reps


    Stationary Bike
    50 minutes
    Low Intensity Steady State Cardio



    Full Arc Lateral Raise To Overhead
    [8 lb DBs]
    15 Reps
    15 Reps


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

    Leg Day has been cancelled due to hurricane season. Heck.

    Ah screw it, garage gym leg day it is.

    It wasn't a perfect workout, but I'm thankful I got a workout in given all of the ongoing circumstances.

    Covid rates have never been higher near me. Hospitals gave +day long waits for entrance and they're actively sending people home to die due to lack of resources.

    The morgues are literally full.

    And the hurricane is about to strike.

    So yeah, I'm thankful at least I got to workout today.


    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

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

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 07-26-2020 at 01:33 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  4. #214
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 374
    Rep Power: 9752
    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: Sunday, July 26, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8 Hours

    Diet: Calorie Surplus

    MuscleFeast x6 ~ 528 calories, 123 g protein, 1.2 g fat

    518 g Mashed Yukon Gold Potato ~ 506.543 calories, 6.338 g protein, 23.645 g fat, 5.85 g fiber

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

    32 g Rosemary Sundried Tomato Ham ~ 40 calories, 5.714 g protein, 1.429 g fat

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

    150 g Dark Chocolate Almonds ~ 750 calories, 15 g protein, 60 g fat, 15 g fiber

    173 g Sunflower Seeds ~ 989 calories, 37 g protein, 86.5 g fat, 12.4 g fiber

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

    Fish Oil ~ 70 calories, 6 g fat

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


    Total: 3,583.543 calories, 206.052 g protein, 195.774 g fat, 43.25 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Rest Day


    Notes:


    I spent most of last night dealing with the hurricane. It turns out part of my roof wasn't properly sealed, and that caused more trouble than I would have thought. So I'm pooped today. Taking it easy. The gym is closed tomorrow due to hurricane damage, but I'll try working out outside and in my home gym.


    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

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

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 07-27-2020 at 01:16 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  5. #215
    Wha? AlexSays's Avatar
    Join Date: Jun 2017
    Posts: 1,215
    Rep Power: 12447
    AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000)
    AlexSays is offline
    Looks like you're still gaining nice and steady, good discipline with nutrition!
    Reply With Quote

  6. #216
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 374
    Rep Power: 9752
    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
    Originally Posted by AlexSays View Post
    Looks like you're still gaining nice and steady, good discipline with nutrition!
    Heck yes! Thank you

    Can you check out my squat videos please? I'm a bit concerned about whether or not I'm actually hitting depth where my hips crease enough. I'm trying my best to beat butt wink before I start going heavy with squats.

    Also, one of my youtube uploads is sitting at +5,800 views!!! Lol!

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

  7. #217
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 374
    Rep Power: 9752
    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: Monday, July 27, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8 Hours

    Diet: Calorie Surplus

    MyProtein x6 ~ 540 calories, 120 g protein - 2 to go

    500 g Mashed Yukon Gold Potato ~ 488.941 calories, 6.118 g protein, 22.824 g fat, 5.647 g fiber

    150 g Dark Chocolate Almonds ~ 750 calories, 15 g protein, 60 g fat, 15 g fiber

    34 g Dark Sweet Cherries ~ 102 calories, 1.275 g fat, 1.7 g fiber

    93 g Sunflower Kernels ~ 540 calories, 18 g protein, 48 g fat, 9 g fiber

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

    Gatorade ~ 80 calories

    Chickpea Pasta ~ 770.179 calories, 52.696 g protein, 14.188 g fat, 20.268 g fiber

    Pasta Sauce ~ 380.8 calories, 10.88 g protein, 5.44 g fat, 16.32 g fiber

    Cheerios ~ 140 calories, 3 g protein, 2 g fat, 3 g fiber

    Soy Milk ~ 80 calories, 8 g protein, 4.5 g fat, 2 g fiber



    Total = 3,896.92 calories, 233.694 g protein, 160.727 g fat, 72.935 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Upper Day

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

    Dips - 3 x AMRAP
    [Weight Belt + 15 lbs]
    14Reps + negative
    11 Reps + negative
    9 Reps + negative

    + Superset

    Fatman Rows - 2 x AMRAP
    [Bodyweight]
    20 Reps
    15 Reps

    Overhead Press - 2 x AMRAP (8 - 10)
    [Standard Bar + Collars + 2x25 lbs + 2x10 lbs + 2x5 lbs = 95 lbs]
    13 Reps
    8 Reps

    Reverse Fly - 3 x AMRAP (10 - 12)
    [35 lb DBs]
    20 SLOW Reps
    15 SLOW Reps
    16 Reps

    Decline EZ Bar French Press- 2 x AMRAP (10 - 12)
    [EZ Bar + 2x 35 lbs = 70 lbs]
    13 Reps
    13 Reps

    Dumbbell Curl - 2 x AMRAP (10 - 12)
    [30 lb DBs]
    15 Reps

    [35 lb DBs]
    7 Reps

    Wrist Curl - 1 x AMRAP (10 - 12)
    [35 lb DBs]
    50 Reps


    Stationary Bike
    45 minutes
    Low Intensity Steady State Cardio


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

    Especially on bent over row and overhead press!


    Gym is closed, so working out at home and at the park!

    Not a bad workout in the end!


    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

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

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 07-28-2020 at 01:24 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  8. #218
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 374
    Rep Power: 9752
    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: Tuesday, July 28, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8 Hours

    Diet: Calorie Surplus

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

    569 g Mashed Yukon Gold Potato ~ 556.415 calories, 6.962 g protein, 25.973 g fat, 6.426 g fiber

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

    150 g Dark Chocolate Almonds ~ 750 calories, 15 g protein, 60 g fat, 15 g fiber

    93 g Sunflower Kernels ~ 540 calories, 18 g protein, 48 g fat, 9 g fiber

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

    MuscleFeast x4 ~ 352 calories, 82 g protein, 1.2 g fat

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

    72 g Cheddar ~ 231.429 calories, 18 g protein, 15.429 g fat

    Gluten Free Crackers x2 ~ 360 calories, 2 g protein, 9 g fat, 4 g fiber

    150 g Dark Chocolate Almonds ~ 750 calories, 15 g protein, 60 g fat, 15 g fiber



    Total: 4,124.844 calories, 226.962 g protein, 238.102 g fat, 53.426 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Rest Day


    Stationary Bike
    58 minutes
    Low Intensity Steady State Cardio


    Notes:
    I'm... tired!

    I was silly and accidentally ate too much. Good thing it's BULKSGIVING!!!


    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

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

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 07-29-2020 at 05:15 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  9. #219
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 374
    Rep Power: 9752
    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: Wednesday, July 29, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8 Hours

    Diet: Calorie Surplus

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

    150 g Dark Chocolate Almonds ~ 750 calories, 15 g protein, 60 g fat, 15 g fiber

    Gatorade ~ 80 calories

    Chickpea Pasta ~ 770.179 calories, 52.696 g protein, 14.188 g fat, 20.268 g fiber

    240 ml Sauce ~ 140 calories, 4 g protein, 5 g fat, 4 g fiber

    62 g cheese ~ 199.286 calories, 13.286 g protein, 15.5 g fat

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

    946 ml Soy Milk ~ 315.333 calories, 31.533 g protein, 17.738 g fat, 7.883 g fiber

    Tortilla x 10 ~ 500 calories, 10 g protein, 5 g fat, 10 g fiber

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

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



    Total: 3,235.798 calories, 180.515 g protein, 131.826 g fat, 59.151 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

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

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

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

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

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

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

    Glute Bridge on Leg Extension Machine
    [225 lbs]
    18 Reps
    11 Reps

    SEATED ABDUCTION
    [140 lbs]
    17 Reps
    14 Reps

    +

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

    +

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


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

    Let's do this!

    Heck that was tiring!! Ahhh!!!!! So pooped!!


    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

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

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 07-30-2020 at 01:02 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  10. #220
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 374
    Rep Power: 9752
    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, July 30, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 9 Hours

    Diet: Calorie Surplus

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

    100 g 47% Cocoa and Sea Salt ~ 533.333 calories, 6.666 g protein, 33.333 g fat, 6.666 g fiber

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

    10x Tortilla ~ 500 calories, 10 g protein, 5 g fat, 10 g fiber

    Gatorade ~ 80 calories

    10x Tortilla ~ 500 calories, 10 g protein, 5 g fat, 10 g fiber

    Cheese ~ 540 calories, 36 g protein, 42 g fat

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

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

    Cheddar x 6 ~ 360 calories, 36 g protein, 27 g fat

    Red Pear ~ 158 calories, 0.8 g protein, 0.4 g fat, 7.7 g fiber

    Cheerios ~ 140 calories, 3 g protein, 2 g fat, 3 g fiber

    Soy Milk ~ 40 calories, 4 g protein, 2.25 g fat, 1 g fiber



    Total: 3,828.333 calories, 200.466 g protein, 126.283 g fat, 50.366 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Upper Day

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

    Dips - 3 x AMRAP
    [Weight Belt + 20 lbs]
    12 Reps + negative
    8 Reps + negative
    8 Reps + negative

    Dumbbell Row - 2 x AMRAP (8 - 10)
    [80 lb DBs]
    11 Reps (Terrible form last couole reps)
    11 Reps (Terrible form last couple reps)

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

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

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

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

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

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

    Full Arc Lateral Raise To Overhead - 1 x AMRAP (10 - 12)
    [10 lb DBs]
    15 Reps

    +

    Lat Pulldown Circular - 1 x AMRAP
    [150 lb DBs]
    12 Reps



    Stationary Bike
    53 minutes
    Low Intensity Steady State Cardio


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

    Especially on bent over row and overhead press!


    Let's see how this goes!

    My form can always use improvement, but holy heck, my form with rows is terrible.

    When I was finishing my overhead press on my last rep, on the negative, I stopped bracing and let the rep fall. This resulted in a bit of a pinched nerve in my neck on the right side. Nothing huge, but good to learn never to let go on the negative.


    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

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

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 07-31-2020 at 04:52 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

  11. #221
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 374
    Rep Power: 9752
    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, July 31, 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

    90 g dark chocolate almonds ~ 450 calories, 9 g protein, 36 g fat, 9 g fiber

    90 g dark chocolate raisins ~ 420 calories, 6 g protein, 18 g fat, 6 g fiber

    93 g sunflower seeds ~ 540 calories, 18 g protein, 48 g fat, 9 g fiber

    14 g peanuts ~ 81.29 calories, 3.613 g protein, 6.774 g fat, 1.355 g fiber

    MyProtein x 2 ~ 180 calories, 40 g protein

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

    Cheese Stick x 4 ~ 240 calories, 24 g protein, 14 g fat

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

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

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

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

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

    Soy Milk ~ 80 calories, 8 g protein, 4.5 g fat, 2 g fiber

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

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

    Soy Milk ~ 80 calories, 8 g protein, 4.5 g fat, 2 g fiber



    Total: 3,896.29 calories, 196.613 g protein, 155.274 g fat, 61.355 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Exhausted

    Workout: Rest


    Notes:
    My pinched nerve still hurts in my neck / upper trap area. The heating pad and pressure point massaging helped a lot.

    Very tired.


    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

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

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 08-01-2020 at 05:10 AM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  12. #222
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 374
    Rep Power: 9752
    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, August 1, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 9 Hours

    Diet: Calorie Surplus

    Muscle Feast Protein x3 ~ 264 calories, 61.5 g protein, 0.6 g fat

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

    90 g dark chocolate almonds ~ 450 calories, 9 g protein, 36 g fat, 9 g fiber

    90 g dark chocolate raisins ~ 420 calories, 6 g protein, 18 g fat, 6 g fiber

    93 g sunflower seeds ~ 540 calories, 18 g protein, 48 g fat, 9 g fiber

    96 g cheerios ~ 420 calories, 9 g protein, 6 g fat, 8 g fiber

    Soy Milk ~ 120 calories, 12 g protein, 6.75 g fat, 3 g fiber

    191 g Chickpea Pasta ~ 278.606 calories, 19.062 g protein, 5.132 g fat, 7.332 g fiber

    284 g Bolognese ~ 356.449 calories, 30.95 g protein, 17.649 g fat, 2.898 g fiber

    96 g cheerios ~ 420 calories, 9 g protein, 6 g fat, 8 g fiber

    Soy Milk ~ 80 calories, 8 g protein, 4.5 g fat, 2 g fiber

    Cheese Stick x4 ~ 240 calories, 24 g protein, 14 g fat


    Total: 3,614.055 calories, 206.512 g protein, 165.131 g fat, 55.23 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Conditioning & Abs Day

    Captain's Chair Leg Raises - 4 x AMRAP
    [Bodyweight]
    20 Reps
    17 Reps
    15 Reps
    15 Reps


    Stationary Bike
    53 minutes
    High Intensity Interval Training Cardio



    Ab Wheel From Knees - 3 x AMRAP
    [Bodyweight]
    10 Reps [I've never done these before]
    11 Reps [I got the hang of it now]
    15 Reps


    Notes:
    A bit sore in the neck still, so no lifting today.

    Improvised non-lifting day, but I still wanted to give my legs a workouts. Its a compromise, but I don't want to risk aggravating my injury.


    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

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

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 08-01-2020 at 11:56 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

  13. #223
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 374
    Rep Power: 9752
    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: Sunday, August 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 Hours

    Diet: Calorie Surplus

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

    266 g banana ~ 237 calories, 2.9 g protein, 0.88 g fat, 6.9 g fiber

    111 g cheerios ~ 420 calories, 9 g protein, 6 g fat, 8 g fiber

    90 g dark chocolate almonds ~ 450 calories, 9 g protein, 36 g fat, 9 g fiber

    90 g dark chocolate raisins ~ 420 calories, 6 g protein, 18 g fat, 6 g fiber

    93 g sunflower seeds ~ 540 calories, 18 g protein, 48 g fat, 9 g fiber

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

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

    255 g Smashed Yukon Gold Potatoes ~ 247.273 calories, 2.522 g protein, 13.014 g fat, 5.043 g fiber

    100 g Chickpea Pasta ~ 145.867 calories, 9.98 g protein, 2.687 g fat, 3.839 g fiber

    303 g Bolognese ~ 380.296 calories, 33.021 g protein, 18.829 g fat, 3.092 g fiber

    127 g banana ~ 113 calories, 1.38 g protein, 0.42 g fat, 3.3 g fiber

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



    Total: 3,450.436 calories, 185.803 g protein, 154.13 g fat, 54.174 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Rest Day


    Notes:
    My neck is still sore, and I want to be 100% for tomorrow, so complete rest day today for me.

    Recovery day.


    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

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

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 08-03-2020 at 04:03 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

  14. #224
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 374
    Rep Power: 9752
    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: Monday, August 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

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

    121 g banana ~ 108 calories, 1.32 g protein, 0.4 g fat, 3.1 g fiber

    90 g dark chocolate raisins ~ 420 calories, 6 g protein, 18 g fat, 6 g fiber

    93 g sunflower seeds ~ 540 calories, 18 g protein, 48 g fat, 9 g fiber

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

    Gatorade ~ 80 calories

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

    118 g cheese ~ 379.286 calories, 25.286 g protein, 29.5 g fat

    14 x Tortilla ~ 700 calories, 14 g protein, 7 g fat, 14 g fiber

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

    231 g chickpea pasta ~ 336.953 calories, 23.055 g protein, 6.207 g fat, 8.867 g fiber

    283 g bolognese ~ 355.194 calories, 30.841 g protein, 17.586 g fat, 2.888 g fiber

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


    Total: 3,488.433 calories, 193.002 g protein, 141.293 g fat, 45.855 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Upper Day

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

    Dips - 3 x AMRAP
    [Weight Belt + 20 lbs]
    12 Reps + negative
    9 Reps + negative
    8 Reps + negative

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

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

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

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

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

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

    Behind The Back Barbell Wrist Curl - 3 x AMRAP (10 - 12)
    [Barbell + 2x45 lbs = 135 lbs]
    8 Reps (Nerve pain in left elbow, had to stop)
    18 Reps





    Stationary Bike
    59 minutes
    Low Intensity Steady State Cardio


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

    Especially on bent over row and overhead press!

    My neck injury finally recovered, now I just feel it in my traps a bit.


    I dropped weight on rows to focus on form, but my form still isn't great.


    I think I just need to substitute out the exercise for sometjing else. Maybe one arm rows?


    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

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

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 08-03-2020 at 10:20 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

  15. #225
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 374
    Rep Power: 9752
    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: Tuesday, August 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: 9 Hours

    Diet: Calorie Surplus

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

    222 g banana ~ 198 calories, 2.42 g protein, 0.73 g fat, 5.8 g fiber

    90 g dark chocolate almonds ~ 450 calories, 9 g protein, 36 g fat, 9 g fiber

    90 g dark chocolate raisins ~ 420 calories, 6 g protein, 18 g fat, 6 g fiber

    93 g sunflower seeds ~ 540 calories, 18 g protein, 48 g fat, 9 g fiber

    Gatorade ~ 80 calories

    Chickpea Pasta ~ 770.179 calories, 52.696 g protein, 14.188 g fat, 20.268 g fiber

    359 g Sauce ~ 209.417 calories, 5.983 g protein, 7.479 g fat, 5.983 g fiber

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

    229 g cheese ~ 736.071 calories, 49.071 g protein, 57.25 g fat

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


    Total: 4,004.667 calories, 192.17 g protein, 188.547 g fat, 64.051 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Lower Day
    Squat
    [Olympic Bar + Spring Collars + 2x35 lbs = 115 lbs]
    6 Reps

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

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

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

    [Olympic Bar + Spring Collars + 4x45 lbs + 2x10 lbs = 245 lbs]
    12 Reps
    12 Reps
    12 Reps + 0 Reps Shrugs (wanted to give my upper traps a break)

    Glute Bridge on Leg Extension Machine
    [225 lbs]
    17 Reps
    13 Reps

    SEATED ABDUCTION
    [140 lbs]
    19 Reps
    16 Reps

    +

    Weighted Incline Crunch
    [20 lb]
    18 Reps [could have done more but didn't want to puke]
    13 Reps

    +

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



    Stationary Bike
    54 minutes
    High Intensity Interval Training Cardio



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

    Let's do this!

    First Set Squats


    Second Set Squats




    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

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

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 08-05-2020 at 01:25 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
    Reply With Quote

  16. #226
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 374
    Rep Power: 9752
    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: Wednesday, August 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: 0 Hours

    Diet: Calorie Surplus

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

    Soy Milk ~ 160 calories, 16 g protein, 8 g fat, 2 g fiber

    30 g chocolate raisins ~ 140 calories, 2 g protein, 6 g fat, 2 g fiber

    31 g Sunflower Kernels ~ 180 calories, 6 g protein, 16 g fat, 3 g fiber

    242 g banana ~ 215.2 calories, 2.7 g protein, 0.8 g fat, 6.4 g fiber

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

    Soy Milk ~ 160 calories, 16 g protein, 8 g fat, 2 g fiber

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

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

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

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

    10 g Dark Chocolate Almond ~ 50 calories, 1 g protein, 4 g fat, 1 g fiber

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

    Cheese Stick x 4 ~ 240 calories, 24 g protein, 14 g fat


    Total ~ 2,820.2 calories, 175.7 protein, 101.8 g fat, 44.9 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Obviously Tired

    Workout: Rest Day

    Notes:
    I am Le Tired!

    No Rest For The Wicked!!

    GAAAAAH!!! Sleeping early today!



    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

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

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 08-08-2020 at 02:17 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  17. #227
    Wha? AlexSays's Avatar
    Join Date: Jun 2017
    Posts: 1,215
    Rep Power: 12447
    AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000)
    AlexSays is offline
    Originally Posted by Camarija View Post
    Heck yes! Thank you

    Can you check out my squat videos please? I'm a bit concerned about whether or not I'm actually hitting depth where my hips crease enough. I'm trying my best to beat butt wink before I start going heavy with squats.

    Also, one of my youtube uploads is sitting at +5,800 views!!! Lol!

    Reps on spread mate
    Hey man sorry didn't see this!

    Checked out the squat video and it looks like you're hitting parallel so depth is fine.

    One thing I did notice however was that when you come out of the hole you're maybe winking a tiny bit. Basically your hips/butt come up faster than your torso meaning the load is shifting to your lower back. Try and watch out for this!
    Reply With Quote

  18. #228
    Registered User safcpaul's Avatar
    Join Date: Aug 2018
    Age: 50
    Posts: 621
    Rep Power: 6487
    safcpaul is a name known to all. (+5000) safcpaul is a name known to all. (+5000) safcpaul is a name known to all. (+5000) safcpaul is a name known to all. (+5000) safcpaul is a name known to all. (+5000) safcpaul is a name known to all. (+5000) safcpaul is a name known to all. (+5000) safcpaul is a name known to all. (+5000) safcpaul is a name known to all. (+5000) safcpaul is a name known to all. (+5000) safcpaul is a name known to all. (+5000)
    safcpaul is offline
    Originally Posted by AlexSays View Post
    Hey man sorry didn't see this!

    Checked out the squat video and it looks like you're hitting parallel so depth is fine.

    One thing I did notice however was that when you come out of the hole you're maybe winking a tiny bit. Basically your hips/butt come up faster than your torso meaning the load is shifting to your lower back. Try and watch out for this!
    I agree nothing wrong with depth. To stop the bit of buttwink I would pause at the top and brace after every rep to keep that tightness
    Reply With Quote

  19. #229
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 374
    Rep Power: 9752
    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
    Originally Posted by AlexSays View Post
    Hey man sorry didn't see this!

    Checked out the squat video and it looks like you're hitting parallel so depth is fine.

    One thing I did notice however was that when you come out of the hole you're maybe winking a tiny bit. Basically your hips/butt come up faster than your torso meaning the load is shifting to your lower back. Try and watch out for this!
    Originally Posted by safcpaul View Post
    I agree nothing wrong with depth. To stop the bit of buttwink I would pause at the top and brace after every rep to keep that tightness
    Thanks for looking it over bros! Every session I'm trying to focus on correcting one aspect of the squat. For example, recently I've been working on the queue to keep my chest up, but I like the tip of taking a pause between reps to brace. I used to do this when I was squatting with heavy weight, and I'm not sure how or why I stopped that.

    Back to lifting! Thanks again!!!
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  20. #230
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 374
    Rep Power: 9752
    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, August 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: 13 Hours

    Diet: Calorie Surplus

    234 g banana ~ 215.2 calories, 2.7 g protein, 0.8 g fat, 6.4 g fiber

    30 g chocolate raisins ~ 140 calories, 2 g protein, 6 g fat, 2 g fiber

    31 g Sunflower Kernels ~ 180 calories, 6 g protein, 16 g fat, 3 g fiber

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

    Soy Milk ~ 160 calories, 16 g protein, 8 g fat, 2 g fiber

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

    569 g Mashed Yukon Gold Potato ~ 551.758 calories, 5.626 g protein, 29.04 g fat, 11.253 g fiber

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

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

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

    Gatorade ~ 80 calories

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

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

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

    117 g cheese ~ 376.071 calories, 25.071 g protein, 29.25 g fat

    123 g Ham ~ 153.75 calories, 21.964 g protein, 6.589 g fat

    10x Tortilla ~ 500 calories, 10 g protein, 5 g fat, 10 g fiber

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



    Total: 3,609.779 calories, 195.861 g protein, 128.879 g fat, 48.653 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Upper Day

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

    Dips - 3 x AMRAP
    [Weight Belt + 20 lbs]
    13 Reps
    9 Reps + negative
    9 Reps + negative

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

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

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

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

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

    Behind The Back Barbell Wrist Curl - 3 x AMRAP (10 - 12)
    [Barbell + 2x45 lbs = 135 lbs]
    20 Reps (Nerve pain in left elbow comes from too narrow of grip(
    12 Reps

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

    Lateral Raise 1 x AMRAP (10 - 12)
    [20 lb DB]
    15 Reps
    +
    Lat Pulldown Circular 1 x AMRAP (10 - 12)
    [160 lbs]
    14 Reps



    Stationary Bike
    49 minutes
    Low Intensity Steady State Cardio


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

    Especially on bent over row and overhead press!

    The pulled neck muscles still aren't 100%, so I'm dropping weight on OHP (I was stalling anyway), Row (I was stalling anyway and my form was terrible), and Reverse Flyes (My form was terrible)

    I'll try to video some of my lifts today.












    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

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

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 08-06-2020 at 10:23 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  21. #231
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 374
    Rep Power: 9752
    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, August 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: 6.5 Hours

    Diet: Calorie Surplus

    210 g banana ~ 187 calories, 2.29 g protein, 0.69 g fat, 5.5 g fiber

    28 g chocolate raisins ~ 130.667 calories, 1.867 g protein, 5.6 g fat, 1.867 g fiber

    31 g Sunflower Kernels ~ 180 calories, 6 g protein, 16 g fat, 3 g fiber

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

    Soy Milk ~ 160 calories, 16 g protein, 8 g fat, 2 g fiber

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

    450 g Mashed Yukon Gold Potato ~ 436.364 calories, 4.45 g protein, 22.967 g fat, 8.9 g fiber

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

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

    Gatorade ~ 80 calories

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

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

    114 g cheese ~ 366.429 calories, 24.429 g protein, 28.5 g fat

    277 g Ribs ~ 519.375 calories, 56.884 g protein, 32.152 g fat

    258 g Cherries ~ 165.9 calories, 1.8 g protein, 5.5 g fiber

    104 g Banana ~ 93 calories, 1.13 g protein, 0.34 g fat, 2.7 g fiber

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



    Total ~ 3,869.735 calories, 209.85 g protein, 134.649 g fat, 53.467 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Lower Day

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

    Squat
    [Olympic Bar + Spring Collars + 2x35 lbs = 115 lbs]
    6 Reps

    [Olympic Bar + Spring Collars + 2x45 lbs + 2x35 lbs = 205 lbs]
    8 Reps
    8 Reps
    8 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 + 2x10 lbs + 2x5 lbs = 255 lbs]
    8 Reps
    8 Reps
    8 Reps + 10 Reps Shrugs

    Glute Bridge on Leg Extension Machine
    [225 lbs]
    17 Reps
    14 Reps

    SEATED ABDUCTION
    [150 lbs]
    16 Reps
    12 Reps
    +
    Hanging Leg Raise
    [Bodyweight]
    18 Reps
    17 Reps

    Calf Raise
    [340 lbs]
    17 Reps [ZERO BOUNCE WHATSOEVER]
    12 Reps
    +
    Weighted Incline Crunch
    [25 lb]
    13 Reps
    10 Reps

    Rotary Calf Machine
    [110 lbs (probably too heavy)]
    10 Reps
    10 Reps



    Stationary Bike
    46 minutes
    Low Intensity Steady State Cardio



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

    I'm trying to figure out what a realistic goal for my bulk will be. I think 200 lbs would be optimistic but we'll see.

    My legs are still fatigued, so inadequate rest/recovery compared to leg work. It may be that I've been going hard on the stationary bike too often and that bites into my leg recovery. Luckily the weight I'm using right now is still light weight, so it SHOULDNT be an issue. But I'll be mindful to make sure I don't accidentally injure myself working out today.

    After toying around with Fat Free Mass Index calculators, I think I want to shoot for around 240 lbs for my first bulk before I start my next cut. I'll keep my goal at around 200 lbs for the moment and reevaluate if necessary, maybe with a short cut in between instead of shooting straight to 240. My goal lean body mass is around 192 lbs at around 215 lbs or so. We'll see how it works it. Many years to go!


    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

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

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 08-07-2020 at 11:48 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  22. #232
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 374
    Rep Power: 9752
    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, August 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

    240 ml Soy Milk ~ 80 calories, 8 g protein, 4 g fat, 1 g fiber

    37 g cheerios ~ 140 calories, 3 g protein, 2 g fat, 3 g fiber

    232 g banana ~ 206 calories, 2.53 g protein, 0.77 g fat, 6 g fiber

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

    31 g Sunflower Kernels ~ 180 calories, 6 g protein, 16 g fat, 3 g fiber

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

    Gold Standard x2.25 ~ 247.5 calories, 54 g protein, 2.25 g fat

    532 g Mashed Yukon Gold Potato ~ 515.879 calories, 5.261 g protein, 27.152 g fat, 10.521

    200 g Ribs ~ 375 calories, 41.071 g protein, 23.214 g fat

    Corn Tortilla 20x ~ 1,000 calories, 20 g protein, 10 g fat, 20 g fiber

    139 g cheese ~ 446.786 calories, 29.786 g protein, 34.75 g fat

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

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

    240 ml Soy Milk ~ 80 calories, 8 g protein, 4 g fat, 1 g fiber



    Total : 3,876.165 calories, 203.648 g protein, 152.636 g fat, 53.521 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Tired

    Workout: Rest Day


    Notes:
    Snooze Fest

    I'm considering doing farmer's walks today, but I'm feeling low energy so I don't want to push it.



    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

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

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 08-08-2020 at 10:38 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

  23. #233
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 374
    Rep Power: 9752
    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: Sunday, August 9, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8.75 Hours

    Diet: Calorie Surplus

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

    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

    240 ml Soy Milk ~ 80 calories, 8 g protein, 4 g fat, 1 g fiber

    121 g banana ~ 108 calories, 1.32 g protein, 0.4 g fat, 3.1 g fiber

    227 g cherries ~ 145.9 calories, 1.6 g protein, 4.9 g fiber

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

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

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

    Chickpea Pasta ~ 770.179 calories, 52.696 g protein, 14.188 g fat, 20.268 g fiber

    360 ml Sauce ~ 210 calories, 6 g protein, 4.5 g fat, 6 g fiber

    138 g Apple ~ 74.1 calories, 0.6 g protein, 2.9 g fiber

    20x Corn Tortilla ~ 1,000 calories, 20 g protein, 10 g fat, 20 g fiber



    Total : 3,628.779 calories, 194.216 g protein, 62.288 g fat, 72.268 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Tired

    Workout: Rest Day


    Stationary Bike
    47 minutes
    Low Intensity Steady State Cardio


    Notes:
    Taking it easy today.





    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

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

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 08-09-2020 at 08:50 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  24. #234
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 374
    Rep Power: 9752
    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: Monday, August 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: 7.75 Hours

    Diet: Calorie Surplus


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

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

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

    Gatorade ~ 80 calories

    330 g Ribs ~ 618.75 calories, 67.768 g protein, 38.304 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

    126 g banana ~ 112 calories, 1.37 g protein, 0.42 g fat, 3.3 g fiber

    Chickpea Pasta ~ 770.179 calories, 52.696 g protein, 14.188 g fat, 20.268 g fiber

    320 ml Sauce ~ 186.667 calories, 5.333 g protein, 4 g fat, 5.333 g fiber

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

    149 g Cheese ~ 478.929 calories, 31.929 g protein, 37.25 g fat



    Total: 3,977.525 calories, 225.096 g protein, 153.062 g fat, 53.901 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Upper Day

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

    Dips - 3 x AMRAP
    [Weight Belt + 25 lbs]
    12 Reps + negative
    7 Reps + negative
    7 Reps + negative

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

    Overhead Press - 2 x AMRAP (8 - 10)
    [45 lb DBs]
    14 Reps
    9 Reps (I felt my energy drain before this set)

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

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

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

    Barbell Curl - 2 x AMRAP (10 - 12)
    [70 lbs]
    11 Reps
    8 Reps + 1 forced negative

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

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

    Chest Supported Elbows Out Dumbbell Row 1 x AMRAP (10 - 12)
    [40 lb DBs]
    18 Reps

    Lateral Raise 1 x AMRAP (10 - 12)
    [20 lb DB]
    15 Reps
    +
    Lat Pulldown Circular 1 x AMRAP (10 - 12)
    [160 lbs]
    15 Reps

    Rope Pushdowns 1 x AMRAP (10 - 12)
    [52.5 lbs]
    17 Reps



    Stationary Bike
    47 minutes
    Low Intensity Steady State Cardio


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

    Especially on bent over row and overhead press!

    My neck is about 99% recovered this morning.

    About an hour into my workout I hit a brick wall, my energy just started escaping and I'm very fatigued and without focus.

    Even though I lacked energy and focus, I had extra time, so I threw in some extra exercises I wanted to try out. I like incline dumbbell press and lateral raises. Lat pulldown circular is okay. I didnt like chest supported rows nor rope pushdowns, however, my triceps feel it now from the rope pushdowns. I'll eat in a larger surplus today and get good sleep, hopefully good gains tonight .



    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

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

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 08-10-2020 at 10:49 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

  25. #235
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 374
    Rep Power: 9752
    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: Tuesday, August 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: 8 Hours

    Diet: Calorie Surplus


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

    10x Corn Tortilla ~ 500 calories, 10 g protein, 5 g fat, 10 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

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

    Gatorade ~ 80 calories

    Texmati Rice 1 Cup Dry ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber

    1 TSP Olive Oil ~ 40 calories, 4.667 g fat

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

    40 g Dried Cranberries ~ 140 calories, 2 g fiber

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

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

    167 g Cheese ~ 536.786 calories, 35.786 g protein, 41.75 g fat

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



    Total ~ 4,023.786 calories, 190.786 g protein, 154.717 g fat, 43 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 = 205 lbs]
    9 Reps
    9 Reps
    9 Reps

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

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

    [Olympic Bar + Spring Collars + 4x45 lbs + 2x10 lbs + 2x5 lbs = 255 lbs]
    9 Reps
    9 Reps
    9 Reps + 10 Reps Shrugs

    Glute Bridge on Leg Extension Machine
    [230 lbs]
    17 Reps
    12 Reps

    Leg Extension Machine
    [60 lbs - Seat: 3.5 / Foot: 3 / Lever: 1]
    12 Reps
    14 Reps
    +
    Hanging Leg Raise
    [Bodyweight]
    18 Reps
    18 Reps

    Seated Leg Curl Machine
    [80 lbs - Seat: 7 / Foot: 3 / Lever: 1]
    12 Reps
    12 Reps
    +
    Calf Raise
    [360 lbs]
    12 Reps [ZERO BOUNCE WHATSOEVER]
    10 Reps

    SEATED ABDUCTION
    [150 lbs]
    17 Reps
    12 Reps
    +
    Weighted Incline Crunch
    [25 lb]
    16 Reps
    12 Reps

    Rotary Calf Machine
    [90 lbs - Seat: 6 ]
    18 Reps
    14 Reps



    Stationary Bike
    47 minutes
    Low Intensity Steady State Cardio



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

    I decided to change up my leg day today. I think I like the changes, but it feels like I'm cheating by taking out Bulgarian Split Squats.


    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

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

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 08-11-2020 at 10:43 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

  26. #236
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 374
    Rep Power: 9752
    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: Wednesday, August 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: 11 Hours

    Diet: Calorie Surplus

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

    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

    240 ml Soy Milk ~ 80 calories, 8 g protein, 4 g fat, 1 g fiber

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

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

    Texmati Rice 1 Cup Dry ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber

    1 TSP Olive Oil ~ 40 calories, 4.667 g fat

    1.17 lb 90% Ground Sirloin ~ 939.3 calories, 108 g protein, 47 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Salsa Verde ~ 151.3 calories, 15.1 g fiber

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

    130 g Cheese ~ 417.857 calories, 27.857 g protein, 32.5 g fat



    Total : 3,591.457 calories, 220.107 g protein, 134.447 g fat, 44.1 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Rest Day

    Notes:
    Taking it easy today.

    I weighed myself, about 188.6 lbs at around 17% bodyfat.
    About 156.538 lean body mass.
    I was at about 148.77 lean body mass at 171 lbs.
    Therefore I've gained about 7.768 lbs lean body mass out of 17.6 lbs.
    Or 44.136% muscle:fat gain ratio
    Its about what I expected going into this bulk aggressively.

    Thats 10 weeks into the bulk averaging a gain of 1.76 lbs a week. This is acceptable.

    There are about 10.5 weeks to go in this bulk.

    I can estimate I will be at 206.2 lbs, at 164.306 lbs lean body mass, meaning 20.3 % body fat by the end of my bulk.

    A short cut for 8 weeks and I should be good for the holidays.




    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

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

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 08-16-2020 at 02:12 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. #237
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 374
    Rep Power: 9752
    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, August 13, 2020

    Age: 31

    Height: 6 foot 3 inches

    Day 135 Morning Weight: 171 Pounds

    Day 135 Body Fat %: ~ 13 %

    Day 135 Pictures:
    Unflexed Front
    Spoiler!

    Unflexed Side
    Spoiler!

    Flexed Front
    Spoiler!

    Flexed Side
    Spoiler!


    Goal Weight: 200 Pounds

    Sleep: 8 Hours

    Diet: Calorie Surplus


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

    227 g Banana ~ 202 calories, 2.47 g protein, 0.75 g fat, 5.9 g fiber

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

    240 ml Soy Milk ~ 80 calories, 8 g protein, 4 g fat, 1 g fiber

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

    Gatorade x2 ~ 160 calories

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

    154 g Cheese ~ 495 calories, 33 g protein, 38.5 g fat

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

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

    207 g yellow pear ~ 120 calories, 0.79 g protein, 0.25 g fat, 6.4 g fiber

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

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

    PES Select x1 ~ 120 calories, 24 g protein, 1.5 g fat



    Total: 3,266 calories, 175.76 g protein, 73.1 g fat, 47.3 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Workout Upper Day

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

    Dips - 3 x AMRAP
    [Weight Belt + 25 lbs]
    12 Reps + negative
    8 Reps + negative
    7 Reps + negative

    Dumbbell Row - 2 x AMRAP (8 - 10)
    [75 lb DBs]
    11 Reps + 1 Forced Rep
    10 Reps

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

    Reverse Fly - 2 x AMRAP (10 - 12)
    [50 lb DBs]
    16 SLOW Reps + 1 forced Rep
    14 SLOW Reps

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

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

    Barbell Curl - 2 x AMRAP (10 - 12)
    [70 lbs]
    11 Reps
    8 Reps + 1 forced negative

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

    Kroc Row 1 x AMRAP (10 - 12)
    [70 lb DBs]
    13 Reps

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

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

    Tricep Pushdown Machine 1 x AMRAP (10 - 12)
    [100 lbs]
    18 Reps

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



    Stationary Bike
    47 minutes
    Low Intensity Steady State Cardio


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

    Especially on bent over row and overhead press!

    My neck is about 100% recovered this morning.

    I've been looking into several pre workouts to cycle between.

    So far I think this will be my in my mix:

    Stim:
    C4 Ultimate
    Morphogen Alphagen
    MA Labs Collision Course

    Stim Free:
    Morphogen Volugen
    MA Labs MA Pump

    3 weeks of Stims, 2 weeks of Stim Free

    4 servings = 1 week
    1 cycle = 5 weeks
    20 servings = 5 Cycles
    5 cycles = 25 weeks

    Great!

    So I only need two containers each for a year more or less.

    This is my first set of Rows, I counted 11 Reps + 1 forced Rep


    *edit*
    I'm probably not buying MA Labs products, just because they don't accept credit cards. C4 Ultimate, Alphagen, and Volugen are probably more than enough.

    Something like:
    Week 1: Day 1 & 2 = Alphagen
    Week 1: Day 3 & 4 = C4
    Week 2: Day 1 & 2 = C4
    Week 2: Day 3 & 4 = Alphagen
    Week 3: Day 1 & 2 & 3 & 4 = Volugen

    I think that could work pretty well?

    1 week = 4 servings
    3 weeks = 1 cycle
    1 Cycle = 12 servings
    60 servings = 3 tubs (1 tub each)
    3 tubs = 5 cycles
    5 cycles = 15 weeks

    Right, so 3 tubs will get me 15 weeks.

    I can run this for 30 weeks then before needing to reup on Alphagen and Volugen.


    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

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

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 08-14-2020 at 03:05 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

  28. #238
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 374
    Rep Power: 9752
    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, August 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


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

    232 g banana ~ 206 calories, 2.53 g protein, 0.77 g fat, 6 g fiber

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

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

    240 ml Soy Milk ~ 80 calories, 8 g protein, 4 g fat, 1 g fiber

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

    Gatorade x3 ~ 240 calories

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

    118 g Cheese ~ 379.286 calories, 25.286 g protein, 29.5 g fat

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

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

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

    47 g Cheese ~ 151.071 calories, 10.071 g protein, 11.75 g fat

    220 g pear ~ 128 calories, 0.84 g protein, 0.26 g fat, 6.8 g fiber



    Total ~ 3,545.357 calories, 159.727 g protein, 144.18 g fat, 50.8 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 = 205 lbs]
    10 Reps
    10 Reps
    10 Reps

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

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

    [Olympic Bar + Spring Collars + 4x45 lbs + 2x10 lbs + 2x5 lbs = 255 lbs]
    10 Reps
    10 Reps
    10 Reps + 10 Reps Shrugs

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

    Leg Extension Machine
    [60 lbs - Seat: 3.5 / Foot: 3 / Lever: 1]
    16 Reps
    16 Reps
    +
    Hanging Leg Raise
    [Bodyweight]
    19 Reps
    18 Reps

    Seated Leg Curl Machine
    [80 lbs - Seat: 7 / Foot: 3 / Lever: 1]
    14 Reps
    13 Reps
    +
    Calf Raise
    [360 lbs]
    14 Reps [ZERO BOUNCE WHATSOEVER]
    11 Reps

    SEATED ABDUCTION
    [150 lbs]
    18 Reps
    14 Reps
    +
    Weighted Incline Crunch
    [25 lb]
    18 Reps
    14 Reps

    Rotary Calf Machine
    [95 lbs - Seat: 6 ]
    16 Reps
    15 Reps



    Stationary Bike
    48 minutes
    Low Intensity Steady State Cardio



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

    First Set Squats:


    First Set Romanian Deadlifts:



    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

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

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 08-14-2020 at 09:04 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

  29. #239
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 374
    Rep Power: 9752
    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, August 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: 9 Hours

    Diet: Calorie Surplus

    Muscle Feast Protein x2.25 ~ 198 calories, 46.125 g protein, 0.45 g fat

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

    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

    480 ml Soy Milk ~ 160 calories, 16 g protein, 8 g fat, 2 g fiber

    145 g banana ~ 129 calories, 1.58 g protein, 0.48 g fat, 3.8 g fiber

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

    166 g Cheese ~ 533.571 calories, 35.571 g protein, 41.5 g fat

    Whole Wheat Bread x8 ~ 560 calories, 24 g protein, 8 g fat, 16 g fiber

    32 g almond butter ~ 190 calories, 7 g protein, 16 g fat, 4 g fiber

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


    Total : 3,235.571 calories, 171.276 g protein, 118.93 g fat, 53.8 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Rest Day

    Notes:
    Taking it easy today.



    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

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

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 08-15-2020 at 09:19 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

  30. #240
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 374
    Rep Power: 9752
    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: Sunday, August 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: 9 Hours

    Diet: Calorie Surplus

    PES Select x1 ~ 120 calories, 24 g protein, 1.5 g fat

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

    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

    480 ml Soy Milk ~ 160 calories, 16 g protein, 8 g fat, 2 g fiber

    216 g banana ~ 192 calories, 2.35 g protein, 0.71 g fat, 5.6 g fiber

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

    156 g cheese ~ 501.429 calories, 33.429 g protein, 39 g fat


    Total : 3,338.429 calories, 170.636 g protein, 109.996 g fat, 68.171 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Rest Day

    Notes:
    Taking it easy today.

    I think I need to be eating 3500 - 3750 calories a day now. My metabolism has caught up with me.


    Week 1: 2500-2750 calories a day

    Week 2: 2750-3000 calories a day

    Week 3: 3000-3250 calories a day

    Week 4 - Week 10: 3250-3500 calories a day

    Week 11 - Week 20: 3500-3750 calories a day

    HAPPY BULKSGIVING!!!

    144 Days Of Bulking

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


    Last edited by Camarija; 08-16-2020 at 06:24 PM.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://forum.bodybuilding.com/showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
    ◘ 171 lbs / ~13% bf / June 3, 2020
    Reply With Quote

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