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

[Camarija]

Date: Monday, March 30, 2020

Age: 31

Height: 6 foot 3 inches

Week 9 Morning Weight: 182.8 Pounds

Week 9 Body Fat %: ~ 21.82 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 8 Hours

Diet: Low Carb + Calorie Deficit

Protein Shake x 3 ~ 348 calories, 63 g protein, 2.1 g fat, 2.1 g fiber

453.5 g Cajun Shrimp ~ 320 calories, 60 g protein, 4 g fat, 0 g fiber

4 TBSP Psillium Husk ~ 72 calories, 16 g fiber

Fish Oil ~ 70 calories, 6 g fat

113 g Pistachio & Almond Blend ~ 680 calories, 24 g protein, 56 g fat, 12 g fiber

6 Dark Chocolate Covered Brazil Nuts ~ 160.9 calories, 2.68 g protein, 14.75 g fat, 1 g fiber

Total: 1,650.9 calories, 149.68 g protein, 82.85 g fat, 33.78 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Lower Day

Front Squat 2x10 (128 lbs)
[Standard Bar + Collars + 4x25 lbs + 2x5 lbs]
9 /10 Effort
Bad form wrist pain. Dropped the bar.

Romanian Deadlift 2x12 (174 lbs)
[Standard Bar + Collars + 4x25 lbs + 4x10 + 2x5 + 2x3 lbs]
3 /10 Effort

Glute Bridge 2x14 (174 lbs)
[Standard Bar + Collars + 4x25 lbs + 4x10 + 2x5 + 2x3 lbs]
1 /10 Effort

Walking Lunge, 2x10 /per side (55.3 lb DBs)
[Standard Dumbbell + Collars + 2x25 lbs]
9.5 /10 Effort

Calf Raise 2xAMRAP (55.3 lb DBs)
[Standard Dumbbell + Collars + 2x25 lbs]
14 Reps
13 Reps

Feet Elevated Crunches 1xAMRAP (18 lbs)
[Standard Bar + Collars]
30 Reps
+
Lying Bent Knee Windshield Wipers 1xAMRAP (Bodyweight)
[Standard Bar + Collars]
10 Reps

Notes:
I'm thinking more about my dream home gym. Instead of many machines, I think I'd prefer a minimalist approach. For example, Legend Fitness manufactures these Modular Power Cages with ' Fusion ' modules. Here's one with an inside facing Lat Pulldown / Low Row module with my preferred attachments and color scheme.



I decided to add in an extra set for abs to target lower and oblique regions, rather than just the rectus abdominis.

My lunges are super heavy, but any less weight and it becomes a major hassle for weight change. So I'll just keep roughing it out.


Bulksgiving begins July 21, 2020

[Camarija]

Date: Tuesday, March 31, 2020

Age: 31

Height: 6 foot 3 inches

Week 9 Morning Weight: 182.8 Pounds

Week 9 Body Fat %: ~ 21.82 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 8 Hours

Diet: Low Carb + Calorie Deficit

Protein Shake x 3 ~ 348 calories, 63 g protein, 2.1 g fat, 2.1 g fiber

453.5 g Cajun Shrimp ~ 320 calories, 60 g protein, 4 g fat, 0 g fiber

4 TBSP Psillium Husk ~ 72 calories, 16 g fiber

Fish Oil ~ 70 calories, 6 g fat

113 g Pistachio & Almond Blend ~ 680 calories, 24 g protein, 56 g fat, 12 g fiber

6 Dark Chocolate Covered Brazil Nuts ~ 160.9 calories, 2.68 g protein, 14.75 g fat, 1 g fiber

Total: 1,650.9 calories, 149.68 g protein, 82.85 g fat, 33.78 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Rest Day 1

Notes:
I'm exploring more possibilities with Watson Gym Equipment Stainless Steel Olympic Weight Plates.

I've already decided this is the logo and color scheme that I'd like. I may tone down the complexity of the pattern of the robot skull and mohawk to something more simple.

*note for the above, due to red being the first layer, red will appear to outline the amethyst and seafoam as well. This will make the amethyst and seafoam colors pop.

I think this is the font I'd like:


I'm experimenting the possibilities of geometric borders to see if it makes sense, but so far I don't see it working out:


I decided that amethyst shadow background made the font both less legible and cartoony. I scrapped the idea but you can decide for yourself.


I'm planning on ordering 4 - 8 plates of each for a total of 300 - 600 KG, so around £3,000 - 6,000.00 GBP.

Alternatively, I could go for the easier handling Ivanko OMEZ for around $2,900 USD. 61% off the Watson price comes at the cost of lower quality, lower weight accuracy, more maintenance, and less customization. Although, this is relative; Ivanko plates are still overall high quality. The thought of brushing, sanding, prepping and spraying 48 plates every odd year sounds too tiresome. I could just buy new Ivanko plates every 10 years or so, selling my older plates that need maintenance to someone willing to deal with it. But that presents a whole new tiresome proposition of buying, selling, receiving, and moving all of the plates around every 10 years or so. I should mention I have no interest in bumper nor coated plates. I think I'll end up buying the Watson stainless plates in 2021 when this Virus business is finally over.


I'm taking two consecutive rest days. After doing some math, I realized that my increased sets per week were approaching that of the normal intermediate program. Logically I need to show restraint and pump the breaks. It's not like I'm bulking here anyway, so hopefully this approach will minimize injuries.
Bulksgiving begins July 21, 2020

[Camarija]

Date: Wednesday, April 1, 2020

Age: 31

Height: 6 foot 3 inches

Week 9 Morning Weight: 182.8 Pounds

Week 9 Body Fat %: ~ 21.82 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 6 Hours

Diet: Low Carb + Calorie Deficit

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

4 oz Almonds ~ 680 calories, 24 g protein, 56 g fat, 12 g fiber

4 TBSP Psillium Husk ~ 72 calories, 16 g fiber

Fish Oil ~ 70 calories, 6 g fat

5 Dark Chocolate Covered Brazil Nuts ~ 149.45 calories, 2.49 g protein, 13.69 g fat, 2.49 g fiber

Total: 1,667.45 calories, 152.49 g protein, 79.89 g fat, 34.69 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Rest Day 2

Notes:
I'm trying out different looks with rough mockups of the custom stainless steel plates.

Since red will be the second layer (after black), all subsequent layers will appear to be lightly lined by red. This SHOULD make the amethyst and seafoam colors pop even more, making the border I added to the logo superfluous.

Below logo without border
[Imagine the amethyst colors being lightly outlined by that color of red]


Below logo with border


It may help with balance to make the Watson logo amethyst with a thin red outline instead of full on red. Same color scheme as the logo on the opposite side of the disc should look like.




Day TWO of rest days. Showing some restraint by taking the day off again.
Bulksgiving begins July 21, 2020

[Camarija]

Date: Thursday, April 2, 2020

Age: 31

Height: 6 foot 3 inches

Week 9 Morning Weight: 182.8 Pounds

Week 9 Body Fat %: ~ 21.82 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 8 Hours

Diet: Low Carb + Calorie Deficit

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

4 oz Almonds ~ 680 calories, 24 g protein, 56 g fat, 12 g fiber

4 TBSP Psillium Husk ~ 72 calories, 16 g fiber

Fish Oil ~ 70 calories, 6 g fat

5 Dark Chocolate Covered Brazil Nuts ~ 149.45 calories, 2.49 g protein, 13.69 g fat, 2.49 g fiber

Total: 1,667.45 calories, 152.49 g protein, 79.89 g fat, 34.69 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Upper Day

Chin Ups (187.8 lbs) - 3xAMRAP
11 Reps
9 Reps
7 Reps

Paused Wide Grip Angled Push Ups (187.8 lbs) - 3xAMRAP
20 Reps
12 Reps
10 Reps

Pendlay Row (118 lbs) - 2xAMRAP
[Standard Bar + Collars + 4x25 lbs]
14 Reps
10 Reps

Clean + Overhead Press (80 lbs) - 2xAMRAP
[Standard Bar + Collars + 2x25 lbs + 4x3 lbs]
13 Reps
9 Reps

EZ Curls (59 lbs) - 1 x AMRAP
[EZ Bar + Collars + 4x10 lbs + 2x3 lbs]
15 Reps
+
EZ Bar Decline French Press (59 lbs) - 1 x AMRAP
[EZ Bar + Collars + 4x10 lbs + 2x3 lbs]
15 Reps

DB Face Pulls (25 lb DBs) - 2 x AMRAP
19 Reps
9 Reps
+
DB Rear Delt Raises (25 lb DBs) - 2 x AMRAP
20 Reps
15 Reps

Notes:
After two days of rest I'm ready to get back into it!

I decided to drop one set of Tricep Isolation because adding it in last time was probably a dumb idea anyway.

I think 16 total sets is more than enough for one workout, although I'd prefer to keep it to 15 sets in the perfect world.

I need to check my ego on Face Pulls and Rear Delt Raises. Next upper workout I'm going to perform these with a 3-0-2 tempo, and count failure where I'm outside the bounds of this tempo.

Bulksgiving begins July 21, 2020

[Camarija]

Date: Friday, April 3, 2020

Age: 31

Height: 6 foot 3 inches

Week 9 Morning Weight: 182.8 Pounds

Week 9 Body Fat %: ~ 21.82 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 8.5 Hours

Diet: Low Carb + Calorie Deficit

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

4 oz Almonds ~ 680 calories, 24 g protein, 56 g fat, 12 g fiber

4 TBSP Psillium Husk ~ 72 calories, 16 g fiber

Fish Oil ~ 70 calories, 6 g fat

5 Dark Chocolate Covered Brazil Nuts ~ 149.45 calories, 2.49 g protein, 13.69 g fat, 2.49 g fiber

Total: 1,667.45 calories, 152.49 g protein, 79.89 g fat, 34.69 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Lower Day

Front Squat 2x11 (128 lbs)
[Standard Bar + Collars + 4x25 lbs + 2x5 lbs]
3 /10 Effort
I hate unloading the bar off of my shoulders. It feels like I'm going to snap my wrists dropping the bar.

Romanian Deadlift 2x14 (174 lbs)
[Standard Bar + Collars + 4x25 lbs + 4x10 + 2x5 + 2x3 lbs]
5 /10 Effort

Glute Bridge 2x16 (174 lbs)
[Standard Bar + Collars + 4x25 lbs + 4x10 + 2x5 + 2x3 lbs]
2 /10 Effort

Walking Lunge, 2x11 /per side (55.3 lb DBs)
[Standard Dumbbell + Collars + 2x25 lbs]
9.5 /10 Effort

Feet Elevated Crunches 1xAMRAP (25 lbs)
[25 lb DB]
17 Reps
+
Lying Bent Knee Windshield Wipers 1xAMRAP (Bodyweight)
10 Reps

Calf Raise 2xAMRAP (55.3 lb DBs)
[Standard Dumbbell + Collars + 2x25 lbs]
15 Reps
13 Reps

Notes:
I'm going to pay respect to my esteemed enemy, the walking lunges, before we do battle today:

We have many years of struggles before us
Today is a pebble that will become our mountain
You are brutal, but you are fair
In the face your mighty weight, I will never abandon my good form

I'm moving calf raises to the end of my workout so my forearms can recover after walking lunges.

Holy heck that was a tough battle! That mantra got me to power through the walking lunges.

Bulksgiving begins July 21, 2020

[Camarija]

Date: Saturday, April 4, 2020

Age: 31

Height: 6 foot 3 inches

Week 9 Morning Weight: 182.8 Pounds

Week 9 Body Fat %: ~ 21.82 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 8 Hours

Diet: Low Carb + Calorie Deficit

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

4 oz Almonds ~ 680 calories, 24 g protein, 56 g fat, 12 g fiber

4 TBSP Psillium Husk ~ 72 calories, 16 g fiber

Fish Oil ~ 70 calories, 6 g fat

5 Dark Chocolate Covered Brazil Nuts ~ 149.45 calories, 2.49 g protein, 13.69 g fat, 2.49 g fiber

Total: 1,667.45 calories, 152.49 g protein, 79.89 g fat, 34.69 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Upper Day

Chin Ups (187.8 lbs) - 3xAMRAP
11 Reps
9 Reps
8 Reps

Paused Wide Grip Angled Push Ups (187.8 lbs) - 3xAMRAP
20 Reps
20 Reps
12 Reps

Pendlay Row (118 lbs) - 2xAMRAP
[Standard Bar + Collars + 4x25 lbs]
14 Reps
10 Reps

Clean + Overhead Press (80 lbs) - 2xAMRAP
[Standard Bar + Collars + 2x25 lbs + 4x3 lbs]
13 Reps
10 Reps

EZ Curls (59 lbs) - 1 x AMRAP
[EZ Bar + Collars + 4x10 lbs + 2x3 lbs]
15 Reps
+
EZ Bar Decline French Press (59 lbs) - 1 x AMRAP
[EZ Bar + Collars + 4x10 lbs + 2x3 lbs]
17 Reps

DB Face Pulls (30 lb DBs) - 2 x AMRAP
15 Reps
+
DB Rear Delt Raises (30 lb DBs) - 1 x AMRAP
15 Reps
15 Reps

Notes:
Today I'm going to focus on GOOD QUALITY FORM on my face pulls and rear delt raises. The reps may be lower, but they'll be quality.

I increased the weight and dropped some of the rear delt work because I was probably going overboard in the first place.

I'm starting to feel some noticeable cumulative fatigue on my back. I attribute this to the change to garage training; changing the plates on the ground specifically adds a lot of unnecessary volume to my back. Heck this stinks.

Surprisingly, my rotator cuff and rear delt strength is actually improving really quickly. For example, I expected to only get 8 to 10 reps out of dumbbell face pulls today. But I managed to squeeze out 15 good quality reps, despite the 20% weight increase. That might ALSO be attributed to garage training, since I need to Power Clean the bar off the ground all the time now.

Bulksgiving begins July 21, 2020

[Camarija]

Date: Sunday, April 5, 2020

Age: 31

Height: 6 foot 3 inches

Week 9 Morning Weight: 182.8 Pounds

Week 9 Body Fat %: ~ 21.82 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 8.5 Hours

Diet: Low Carb + Calorie Deficit

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

4 oz Almonds ~ 680 calories, 24 g protein, 56 g fat, 12 g fiber

4 TBSP Psillium Husk ~ 72 calories, 16 g fiber

Fish Oil ~ 70 calories, 6 g fat

5 Dark Chocolate Covered Brazil Nuts ~ 149.45 calories, 2.49 g protein, 13.69 g fat, 2.49 g fiber

151 g Haas Avocado ~ 242 calories, 3.02 g protein, 22.14 g fat, 10.1 g fiber

Total: 1,909.45 calories, 155.51 g protein, 102.03 g fat, 44.79 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Lower Day

Front Squat 2x12 (128 lbs)
[Standard Bar + Collars + 4x25 lbs + 2x5 lbs]
3 /10 Effort
I focus almost 100% on my wrists rather than my legs.

Romanian Deadlift 2x15 (174 lbs)
[Standard Bar + Collars + 4x25 lbs + 4x10 + 2x5 + 2x3 lbs]
4 /10 Effort

Glute Bridge 2x17 (174 lbs)
[Standard Bar + Collars + 4x25 lbs + 4x10 + 2x5 + 2x3 lbs]
2 /10 Effort

Walking Lunge, 2x11 /per side (55.3 lb DBs)
[Standard Dumbbell + Collars + 2x25 lbs]
9.5 /10 Effort

Calf Raise 2xAMRAP (55.3 lb DBs)
[Standard Dumbbell + Collars + 2x25 lbs]
17 Reps
13 Reps

Feet Elevated Crunches 1xAMRAP (25 lbs)
[25 lb DB]
20 Reps
+
Lying Bent Knee Windshield Wipers 1xAMRAP (Bodyweight)
10 Reps

Notes:
Just have to not snap my wrists on front squats, not crush my balls on glute bridges, and power through the heavy as heck walking lunges. GO TEAM!


I decided I didn't want to increase the reps for my lunges. They're insanely heavy for me already and I just want to give it more time to get used to. The weight is only going up from here.

Bulksgiving begins July 21, 2020

[Camarija]

Date: Monday, April 6, 2020

Age: 31

Height: 6 foot 3 inches

Week 9 Morning Weight: 182.8 Pounds

Week 9 Body Fat %: ~ 21.82 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 4 Hours

Diet: Low Carb + Calorie Deficit

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

4 oz Almonds ~ 680 calories, 24 g protein, 56 g fat, 12 g fiber

4 TBSP Psillium Husk ~ 72 calories, 16 g fiber

Fish Oil ~ 70 calories, 6 g fat

5 Dark Chocolate Covered Brazil Nuts ~ 149.45 calories, 2.49 g protein, 13.69 g fat, 2.49 g fiber

Total: 1,667.45 calories, 152.49 g protein, 79.89 g fat, 34.69 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Tired

Workout: REST DAY

Notes:
Sleep sucked, but I'll hopefully make up for it tonight.

I planned out what my next level of progression will look like (likely not until 2021 or beyond):

Day 1: Upper A
Day 2: Lower A
Day 3: Rest
Day 4: Upper B
Day 5: Lower B
Day 6: Rest
Day 7: Rest

Upper A:
1. Bench Press (3 x 5)
2. Weighted Chin Up (3x8)
3. Incline Bench Press (3 x 10)
4. Hammer Strength Pronated Row (3 x 12)
5. Cable French Press (3 x 15)
 + 
Cable Face Pull 
(3 x 15)
6. Weighted Incline Crunch (2 x 20) 
+ 
Wrist Roller (2 x 20)

Lower A:
1. Squat (3 x 5)
2. Weighted Back Extension (3 x 8)
3. Leg Press (3 x 10)
4. Glute Bridge (3 x 12)
5. Peterson Step Up (3 x 15)
 +
 Banded Reverse Hyperextension (3 x AMRAP)
6. Landmine Rotation (2 x 20) 
+
 Standing Calf Raise (2 x 20)

Upper B:
1. Overhead Press (3 x 5)
2. Wide Lat Pulldown (3 x 8)
3. Weighted Chest Dip (3 x 10)
4. Hammer Strength Neutral Row (3 x 12)
5. Cable Bicep Curl (3 x 15)
 + Cable One Armed Reverse Fly (3 x 15)
6. Cable Crunch (2 x 20)
 +
 Wrist Roller (2 x 20)

Lower B:
1. Front Squat (3 x 5)
2. Romanian Deadlift (3 x 8)
3. Bulgarian Split Squat (3 x 10)
4. Hip Thrust (3 x 12)
5. Glute Ham Raise (3 x 15)
 + 
Banded Reverse Hyperextension (3 x AMRAP)
6. Weighted Hanging Leg Raise (2 x 20)
 + 
Standing Calf Raise (2 x 20)


I think this is the Home Gym Layout I'll make for 2021 to follow that program.



1.
~ Power Rack ~

Legend Fitness Pro Series Modular Power Cage


* Power Cage Options *

A - Pro Series Safety Straps

B - Pro Series Inverted Safety Arms
C - Double-Sided Pro Series Monster Hooks

D - Pro Series Independent Dip Attachments

E - Single Landmine

F - Bench Docking System

G - Pro Series Self Adjusting Docking Utility Bench

H - Fusion 1 Inside Lat Pulldown / Seated Row Module


2.

~ Bars ~

A - Rogue Ohio Bar Stainless Steel
B - EliteFTS Football Bar
C - EliteFTS SS Yoke Bar
D - Marr's Bar Cerakote

3.
~ Olympic Weightlifting Plates ~
Watson Gym Equipment Pro Olympic Weight Plates

* Custom Stainless Steel (kg) *

A - 18 x 25 kg

B - 6 x 20 kg

C - 6 x 15 kg

D - 6 x 10 kg

E - 6 x 5 kg

F - 30 x 0.5 kg

G - 30 x 0.25 kg
H - 30 x 0.125 kg

4.
~ Cable Attachments ~
A - MAG Grip Medium Grip Pronate

B - MAG Grip Medium Grip Supinate

C - MAG Grip Wide Grip

D - American Barbell US Made High-Strength Aluminum Revolving Pressdown Bar

E - American Barbell US Made High-Strength Aluminum Revolving Curl Bar

F - LPG Muscle Tricep Rope Double ‘Semi-Live’ 36’’

G - Hampton Fitness Dual Action Chain Stirrup Cable Attachment HTPH-4

H - 2x IPR Fitness Ankle Strap

5.
~ Miscellaneous ~

A - Rogue Dip Belt

B - IPR Fitness Hip Thrust X Pad

C - TK Star 10 Degree Forward Motion Calf / Tibia Block

D - 3x OSO CM-1 Metal Collars

E - Genesis Jack 2.0
F - Sports Grips SideWinder Pro Xtreme #3 Hand, Wrist, Forearm Exerciser 2″ diameter Handle
G - Power Lift Single Leg Squat Stand

6.
~ Storage ~

A - Slatwall Panel
B - Watson Gym Vertical Plate Tree on Wheels with 8 Weight Pins and 2 Bar Holders

7.
~Other Equipment~
A - Panatta Leg Press Bridge with Stainless Steel Plate
B - UCS Glute Ham Machine
C - Hammer Strength Plate-Loaded Iso-Lateral Rowing

8.
~Flooring~
A - Regupol Everroll Weightlayer


Bulksgiving begins July 21, 2020

[Camarija]

Date: Tuesday, April 7, 2020

Age: 31

Height: 6 foot 3 inches

Week 9 Morning Weight: 182.8 Pounds

Week 9 Body Fat %: ~ 21.82 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 7 Hours

Diet: Low Carb + Calorie Deficit

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

4 oz Almonds ~ 680 calories, 24 g protein, 56 g fat, 12 g fiber

4 TBSP Psillium Husk ~ 72 calories, 16 g fiber

Fish Oil ~ 70 calories, 6 g fat

5 Dark Chocolate Covered Brazil Nuts ~ 149.45 calories, 2.49 g protein, 13.69 g fat, 2.49 g fiber

Total: 1,667.45 calories, 152.49 g protein, 79.89 g fat, 34.69 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: A Bit Tired

Workout: Upper Day

Chin Ups (187.8 lbs) - 3xAMRAP
11 Reps
9 Reps
8 Reps

Paused Wide Grip Angled Push Ups (187.8 lbs) - 3xAMRAP
20 Reps
20 Reps
15 Reps

Pendlay Row (118 lbs) - 2xAMRAP
[Standard Bar + Collars + 4x25 lbs]
14 Reps
10 Reps

Clean + Overhead Press (80 lbs) - 2xAMRAP
[Standard Bar + Collars + 2x25 lbs + 4x3 lbs]
13 Reps
11 Reps

EZ Curls (63 lbs) - 1 x AMRAP
[EZ Bar + Collars + 2x25 lbs]
10 Reps
+
EZ Bar Decline French Press (63 lbs) - 1 x AMRAP
[EZ Bar + Collars + 2x25 lbs]
13 Reps

DB Face Pulls (30 lb DBs) - 1 x AMRAP
15 Reps
+
DB Rear Delt Raises (30 lb DBs) - 2 x AMRAP
16 Reps
16 Reps

Notes:
Let's do it!

I feel like I may be losing too much weight too quickly. My plan is take a rest day the day after tomorrow and weigh myself just to be on the safe side. If I'm losing much more than a pound a week, I'll adjust accordingly.

Bulksgiving begins July 21, 2020

[Camarija]

Date: Wednesday, April 8, 2020

Age: 31

Height: 6 foot 3 inches

Week 9 Morning Weight: 182.8 Pounds

Week 9 Body Fat %: ~ 21.82 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 6 Hours

Diet: Low Carb + Calorie Deficit

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

141 g Cocao Roast Almonds ~ 755.357 calories, 25.178 g protein, 65.464 g fat, 15.107 g fiber

6 TBSP Psillium Husk ~ 108 calories, 24 g fiber

Fish Oil ~ 70 calories, 6 g fat

65 g Camel Milk Chocolate ~ 383.5 calories, 3.835 g protein, 25.87 g fat

Total: 2,012.857 calories, 155.013 g protein, 98.534 g fat, 43.307 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Tired

Workout: REST DAY

Notes:
I needed rest day here. I couldn't wait until tomrorow.



Bulksgiving begins July 21, 2020

[Camarija]

Surprise Review: Month 2.5

Days Passed: 19 Days

Total Calories In 19 Days: 32,114.487 Calories
Total Protein In 19 Days: 2,933.563 Grams
Total Fat In 19 Days: 1,548.484 Grams

Total Fiber In 19 Days: 673.497
Total Sleep In 19 Days: 133.25 Hours
Total Weight Lost In 19 Days: 8.2 lbs <- this is a problem

Average Daily Calories: 1,784.138 Calories
Average Daily Protein: 154.398 Grams
Average Daily Fat: 81.499 Grams
Average Daily Fiber: 35.447 Grams
Average Nightly Sleep: 7.013 Hours
Average Weekly Weight Lost: 3.02 lbs

Estimated Daily Caloric Maintenance: 3,294.664 Calories
Estimated Lean Body Mass: 141.444 lbs
Estimated Daily Protein Maintenance: 141.444 Grams
Estimated Daily Fat Maintenance: 69.84 Grams

Target Daily Calories For 1 lbs Loss Per Week: 2,794.664 Calories
Target Daily Protein: 142 Grams
Target Daily Fat: 70 Grams
Target Daily Fiber: 38 Grams

---

Date: Thursday, April 9, 2020

Age: 31

Height: 6 foot 3 inches

Week 12 Morning Weight: 174.6 Pounds

Week 12 Body Fat %: ~ 18.99 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 165 Pounds

Sleep: 8 Hours

Diet: Low Carb + Calorie Deficit

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

141 g Cocao Roast Almonds ~ 755.357 calories, 25.178 g protein, 65.464 g fat, 15.107 g fiber

6 TBSP Psillium Husk ~ 108 calories, 24 g fiber

Fish Oil ~ 70 calories, 6 g fat

65 g Camel Milk Chocolate ~ 383.5 calories, 3.835 g protein, 25.87 g fat

165 g russet potato (baked), 35 g chorizo, 0.25 cup mozzarella cheese, 1 tbsp avocado oil ~ 374.666 calories, 15.54 g protein, 17.81 g fat, 4.15 g fiber

Total: 2,387.523 calories, 170.553 g protein, 116.344 g fat, 47.457 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Tired

Workout: REST DAY

Notes:
I needed an extra rest day, and now I know why.

I noticed I was losing too much weight too quickly. My blood work showed my testosterone was abnormally high (I don't take that stuff). So yeah, turns out my metabolism doubled over the last few weeks. I'm going to rest again today because I don't want to accidentally injure myself. Basically now I need to add 1,000 calories calories to my daily diet, which is going to be annoying, but okay.

I needed to reevaluate how much volume I was doing. It was just too much. I've made changes that should be in line with the intent of the original program.

---

Cornavirus Edition

• Day 1 : Upper Day

• Day 2: Lower Day

• Day 3: Rest





---

Workout Upper Day
Chin Up

2 x AMRAP


Push Up

2 x AMRAP 


Pendlay Row

2 x AMRAP (8 - 10)


Overhead Press

2 x AMRAP (8 - 10)

EZ Bar Curl

2 x AMRAP (10 - 12)

+ Superset
EZ Bar French Press
2 x AMRAP (10 - 12)

Dumbbell Face Pull
2 x AMRAP (10 - 12)

Dumbbell Lateral Raise
1 x AMRAP (10 - 12)

Dumbbell Rear Delt Raise
1 x AMRAP (10 - 12)

Wrist Curl
2 x AMRAP (10 - 12)

---

Workout Lower Day
Front Squat

2 x (8 - 10)

Romanian Deadlift

2 x (8 - 10)


Glute Bridge

2 x (8 - 10)


Walking Lunge

2 x (8 - 10)

Weighted Bird Dog
2 x (10 - 12)
+ Superset
Hip Abductions
2 x (10 - 12)

Weighted Crunch
2 x (10 - 12)

Windshield Wipers
2 x (10 - 12)

Calf Raise
2 x (10 - 12)


Because of the unexpected rapid weight loss, Bulksgiving is being moved up!

Bulksgiving begins June 8, 2020

[Camarija]

Date: Friday, April 10, 2020

Age: 31

Height: 6 foot 3 inches

Week 12 Morning Weight: 174.6 Pounds

Week 12 Body Fat %: ~ 18.99 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 165 Pounds

Sleep: 6 Hours

Diet: Low Carb + Calorie Deficit

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

141 g Cocoa Roast Almonds ~ 755.357 calories, 25.178 g protein, 65.464 g fat, 15.107 g fiber

4 TBSP Psyllium Husk ~ 72 calories, 16 g fiber

Fish Oil ~ 70 calories, 6 g fat

Elevation Apple Pie Bar ~ 200 calories, 4 g protein, 10 g fat, 4 g fiber

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

Total: 2,335.857 calories, 159.428 g protein, 128.464 g fat, 40.307 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Tired

Workout: FINAL REST DAY

Notes:
Last Rest Day

This was more of a deload week. I know I've been pushing the intensity to the limit for a while now and it was time to take it easy and increase my calories. Tomorrow I'll do a lower day followed by another rest day. Then I'll kick back into gear with my normal workouts on a basis of:

Upper Day
Lower Day
Rest Day
Repeat

I checked to make sure the volume makes sense with regards to progression, and it does. No problems there.


Bulksgiving begins June 8, 2020

[Camarija]

Date: Saturday, April 11, 2020

Age: 31

Height: 6 foot 3 inches

Week 12 Morning Weight: 174.6 Pounds

Week 12 Body Fat %: ~ 18.99 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 165 Pounds

Sleep: 8 Hours

Diet: Low Carb + Calorie Deficit

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

Unsalted Pistachio Kernels ~ 850 calories, 30 g protein, 70 g fat, 15 g fiber

4 TBSP Psyllium Husk ~ 72 calories, 16 g fiber

Fish Oil ~ 70 calories, 6 g fat

Pecan Goji Pistachio Bar ~ 250 calories, 4 g protein, 18 g fat, 5 g fiber

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

Total: 2,480 calories, 165 g protein, 142 g fat, 41 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Workout Lower Day
Front Squat

[Standard Bar + Collars + 4x25 lbs lbs]
8 Reps

Romanian Deadlift

[Standard Bar + Collars + 6x25 lbs + 2x10 lbs]
8 Reps

Glute Bridge

[Standard Bar + Collars + 6x25 lbs + 2x10 lbs]
8 Reps

Bulgarian Split Squat

[25 lb DBs]
8 Reps

Bird Dog
[Bodyweight]
10 Reps

+ Superset

Hip Abductions
[Bodyweight]
10 Reps

Crunch
[Bodyweight]
10 Reps

Windshield Wipers
[Bodyweight]
10 Reps

Calf Raise
[25 lb DBs]
20 Reps

Notes:
Ready to go!




Bulksgiving begins June 8, 2020

[Camarija]

Date: Sunday, April 12, 2020

Age: 31

Height: 6 foot 3 inches

Week 12 Morning Weight: 174.6 Pounds

Week 12 Body Fat %: ~ 18.99 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 165 Pounds

Sleep: 0 Hours

Diet: Low Carb + Calorie Deficit

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

141 g Cocao Roast Almonds ~ 755.357 calories, 25.178 g protein, 65.464 g fat, 15.107 g fiber

4 TBSP Psyllium Husk ~ 72 calories, 16 g fiber

Fish Oil ~ 70 calories, 6 g fat

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

Total: 2,135.857 calories, 155.428 g protein, 118.164 g fat, 36.307 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Tired

Workout: REST DAY

Notes:
Last day of my deload week before I hope back into it tomorrow

No sleep, holy wow


Because of the unexpected rapid weight loss, Bulksgiving is being moved up!

Bulksgiving begins June 8, 2020

[Camarija]

Date: Monday, April 13, 2020

Age: 31

Height: 6 foot 3 inches

Week 12 Morning Weight: 174.6 Pounds

Week 12 Body Fat %: ~ 18.99 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 165 Pounds

Sleep: 17 Hours

Diet: Low Carb + Calorie Deficit

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

141 g Cocao Roast Almonds ~ 755.357 calories, 25.178 g protein, 65.464 g fat, 15.107 g fiber

4 TBSP Psyllium Husk ~ 72 calories, 16 g fiber

Fish Oil ~ 70 calories, 6 g fat

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

Total: 2,135.857 calories, 155.428 g protein, 118.164 g fat, 36.307 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Workout Upper Day
Chin Up - 2 x AMRAP


11 Reps
9 Reps

Push Up - 
2 x AMRAP 

20 Reps
20 Reps

Pendlay Row - 2 x AMRAP (8 - 10)


[Standard Bar + Collars + 4x25 lbs]
12 Reps
10 Reps

Overhead Press - 2 x AMRAP (8 - 10)

[Standard Bar + Collars + 2x25 lbs + 2x5 lbs]
13 Reps
10 Reps

Barbell Curl - 1 x AMRAP (10 - 12)


[Barbell + Collars + 2x25 lbs]
8 Reps

EZ Bar French Press - 1 x AMRAP (10 - 12)
[EZ Bar + Collars + 2x25 + 2x 5 lbs]
10 Reps

Dumbbell Face Pull - 1 x AMRAP (10 - 12)
[30 lb DBs]
16 Reps

Dumbbell Lateral Raise - 1 x AMRAP (10 - 12)
[25 lb DBs]
6 Reps + 2 partial reps

Dumbbell Rear Delt Raise - 1 x AMRAP (10 - 12)
[30 lb DBs]
16 Reps

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

Notes:
Excellent catch up sleep! Feeling Fresh!



Because of the unexpected rapid weight loss, Bulksgiving is being moved up!

Bulksgiving begins June 8, 2020

[Camarija]

Date: Tuesday, April 14, 2020

Age: 31

Height: 6 foot 3 inches

Week 12 Morning Weight: 174.6 Pounds

Week 12 Body Fat %: ~ 18.99 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 165 Pounds

Sleep: 8 Hours

Diet: Low Carb + Calorie Deficit

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

Unsalted Pistachio Kernels ~ 1,360 calories, 48 g protein, 112 g fat, 24 g fiber

4 TBSP Psyllium Husk ~ 72 calories, 16 g fiber

Fish Oil ~ 70 calories, 6 g fat

Total: 2,198 calories, 165 g protein, 122.2 g fat, 44.2 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Workout Lower Day
Front Squat

[Standard Bar + Collars + 4x25 lbs lbs]
9 Reps
9 Reps

Romanian Deadlift

[Standard Bar + Collars + 6x25 lbs + 2x10 lbs]
9 Reps
9 Reps

Glute Bridge

[Standard Bar + Collars + 6x25 lbs + 2x10 lbs]
9 Reps
9 Reps

Bulgarian Split Squat

[25 lb DBs]
9 Reps
9 Reps

Bird Dog
[Bodyweight]
10 Reps
10 Reps

+ Superset

Hip Abductions
[Bodyweight]
10 Reps
10 Reps

Crunch
[Bodyweight]
10 Reps
10 Reps

+ Superset

Windshield Wipers
[Bodyweight]
10 Reps
10 Reps

Calf Raise
[25 lb DBs]
20 Reps
20 Reps

Notes:
LET'S GO!!!!




Bulksgiving begins June 8, 2020

[Camarija]

Date: Wednesday, April 15, 2020

Age: 31

Height: 6 foot 3 inches

Week 12 Morning Weight: 174.6 Pounds

Week 12 Body Fat %: ~ 18.99 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 165 Pounds

Sleep: 8 Hours

Diet: Low Carb + Calorie Deficit

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

Unsalted Pistachio Kernels ~ 850 calories, 30 g protein, 70 g fat, 15 g fiber

4 TBSP Psyllium Husk ~ 72 calories, 16 g fiber

Fish Oil ~ 70 calories, 6 g fat

Total: 1,688 calories, 156 g protein, 80.2 g fat, 35.2 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: REST DAY

Notes:
Have to remind myself the program is Upper/Lower/REST . No need to go crazy on continuous gym days while on a cut.




Bulksgiving begins June 8, 2020

[Camarija]

Date: Thursday, April 16, 2020

Age: 31

Height: 6 foot 3 inches

Week 12 Morning Weight: 174.6 Pounds

Week 12 Body Fat %: ~ 18.99 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 165 Pounds

Sleep: 6 Hours

Diet: Low Carb + Calorie Deficit

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

Unsalted Pistachio Kernels ~ 850 calories, 30 g protein, 70 g fat, 15 g fiber

Fish Oil ~ 70 calories, 6 g fat

21 dark chocolate covered almonds ~ 500 calories, 20 g protein, 43.333 g fat, 20 g fiber

Total: 2,116 calories, 176 g protein, 123.533 g fat, 39.2 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Tired

Workout: Workout Upper Day
Chin Up - 2 x AMRAP
11 Reps
9 Reps

Push Up - 2 x AMRAP
20 Reps
20 Reps

Pendlay Row - 2 x AMRAP (8 - 10)
[Standard Bar + Collars + 4x25 + 2x5 lbs]
10 Reps
8 Reps

Overhead Press - 2 x AMRAP (8 - 10)
[Standard Bar + Collars + 2x25 lbs + 2x5 + 2x3 lbs]
11 Reps
8 Reps

Barbell Curl - 1 x AMRAP (10 - 12)
[Barbell + Collars + 2x25 lbs]
10 Reps

EZ Bar French Press - 1 x AMRAP (10 - 12)
[EZ Bar + Collars + 2x25 + 2x 5 lbs]
12 Reps

Dumbbell Face Pull - 1 x AMRAP (10 - 12)
[30 lb DBs]
19 Reps

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

Dumbbell Rear Delt Raise - 1 x AMRAP (10 - 12)
[30 lb DBs]
18 Reps

Behind The Back Wrist Curl - 1 x AMRAP (10 - 12)
[25 lb DBs]
20 Reps

Notes:
Bad sleep. Emergency room drive today.




Bulksgiving begins June 8, 2020

[Camarija]

Date: Friday, April 17, 2020

Age: 31

Height: 6 foot 3 inches

Week 12 Morning Weight: 174.6 Pounds

Week 12 Body Fat %: ~ 18.99 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 165 Pounds

Sleep: 8 Hours

Diet: Low Carb + Calorie Deficit

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

Unsalted Pistachio Kernels ~ 850 calories, 30 g protein, 70 g fat, 15 g fiber

Fish Oil ~ 70 calories, 6 g fat

21 dark chocolate covered almonds ~ 500 calories, 20 g protein, 43.333 g fat, 20 g fiber

Total: 2,116 calories, 176 g protein, 123.533 g fat, 39.2 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Workout Lower Day
Front Squat

[Standard Bar + Collars + 4x25 lbs lbs]
10 Reps
10 Reps

Romanian Deadlift

[Standard Bar + Collars + 6x25 lbs + 2x10 lbs]
10 Reps
10 Reps

Glute Bridge

[Standard Bar + Collars + 6x25 lbs + 2x10 lbs]
10 Reps
10 Reps

Bulgarian Split Squat

[25 lb DBs]
10 Reps
10 Reps

Bird Dog
[Bodyweight]
11 Reps
11 Reps

+ Superset

Hip Abductions
[Bodyweight]
11 Reps
11 Reps

Crunch
[Bodyweight]
11 Reps
11 Reps

+ Superset

Windshield Wipers
[Bodyweight]
11 Reps
11 Reps

Calf Raise
[30 lb DBs]
18 Reps
18 Reps

Notes:
LET'S GO!!!!




Bulksgiving begins June 8, 2020

[Camarija]

Date: Saturday, April 18, 2020

Age: 31

Height: 6 foot 3 inches

Week 12 Morning Weight: 174.6 Pounds

Week 12 Body Fat %: ~ 18.99 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 165 Pounds

Sleep: 9 Hours

Diet: Low Carb + Calorie Deficit

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

Sunflower Kernels ~ 540 calories, 22 g protein, 44 g fat, 9 g fiber

1 oz Almonds ~ 160 calories, 6 g protein, 14 g fat, 4 g fiber

4 TBSP Psyllium Husk ~ 72 calories, 16 g fiber

Fish Oil ~ 70 calories, 6 g fat

1 oz Lindt 70% cocoa ~ 190 calories, 2 g protein, 14 g fat, 2 g fiber

Total: 1,728 calories, 156 g protein, 82.2 g fat, 35.2 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: REST DAY

Notes:
Have to remind myself the program is Upper/Lower/REST . No need to go crazy on continuous gym days while on a cut.




Bulksgiving begins June 8, 2020

[Camarija]

Date: Sunday, April 19, 2020

Age: 31

Height: 6 foot 3 inches

Week 12 Morning Weight: 174.6 Pounds

Week 12 Body Fat %: ~ 18.99 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 165 Pounds

Sleep: 8 Hours

Diet: Low Carb + Calorie Deficit

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

Unsalted Pistachio Kernels ~ 850 calories, 30 g protein, 70 g fat, 15 g fiber

Fish Oil ~ 70 calories, 6 g fat

21 dark chocolate covered almonds ~ 500 calories, 20 g protein, 43.333 g fat, 20 g fiber

Total: 2,116 calories, 176 g protein, 123.533 g fat, 39.2 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Tired

Workout: Workout Upper Day
Chin Up - 2 x AMRAP
11 Reps
10 Reps

Push Up - 2 x AMRAP
22 Reps
20 Reps

Pendlay Row - 2 x AMRAP (8 - 10)
[Standard Bar + Collars + 4x25 + 2x5 lbs]
10 Reps
10 Reps

Overhead Press - 2 x AMRAP (8 - 10)
[Standard Bar + Collars + 2x25 lbs + 2x5 + 2x3 lbs]
11 Reps
9 Reps

Barbell Curl - 1 x AMRAP (10 - 12)
[Barbell + Collars + 2x25 lbs]
10 Reps

EZ Bar French Press - 1 x AMRAP (10 - 12)
[EZ Bar + Collars + 2x25 + 2x 5 lbs]
13 Reps

Dumbbell Face Pull - 1 x AMRAP (10 - 12)
[35 lb DBs]
15 Reps

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

Dumbbell Rear Delt Raise - 1 x AMRAP (10 - 12)
[35 lb DBs]
15 Reps

Behind The Back Wrist Curl - 1 x AMRAP (10 - 12)
[30 lb DBs]
20 Reps

Notes:
BETTER DAY TODAY! FEEL FRESH!




Bulksgiving begins June 8, 2020

[Camarija]

Date: Monday, April 20, 2020

Age: 31

Height: 6 foot 3 inches

Week 12 Morning Weight: 174.6 Pounds

Week 12 Body Fat %: ~ 18.99 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 165 Pounds

Sleep: 8 Hours

Diet: Low Carb + Calorie Deficit

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

Unsalted Pistachio & Almond Blend 226 g ~ 1360 calories, 48 g protein, 112 g fat, 24 g fiber

Fish Oil ~ 70 calories, 6 g fat

2 TBSP Psyllium Husk ~ 36 calories, 8 g fiber

Total: 2,162 calories, 174 g protein, 122.2 g fat, 36.2 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Workout Lower Day
Front Squat

[Standard Bar + Collars + 4x25 lbs lbs]
11 Reps
11 Reps

Romanian Deadlift

[Standard Bar + Collars + 6x25 lbs + 2x10 lbs]
11 Reps
11 Reps

Glute Bridge

[Standard Bar + Collars + 6x25 lbs + 2x10 lbs]
11 Reps
11 Reps

Bulgarian Split Squat

[25 lb DBs]
11 Reps
11 Reps

Bird Dog
[Bodyweight]
12 Reps
12 Reps

+ MEGASET

Hip Abductions
[Bodyweight]
12 Reps
12 Reps

+ MEGASET

Crunch
[Bodyweight]
12 Reps
12 Reps

+ MEGASET

Windshield Wipers
[Bodyweight]
12 Reps
12 Reps

Calf Raise
[30 lb DBs]
18 Reps
22 Reps

Notes:
LET'S GO!!!!




Bulksgiving begins June 8, 2020

[Camarija]

Date: Tuesday, April 21, 2020

Age: 31

Height: 6 foot 3 inches

Week 12 Morning Weight: 174.6 Pounds

Week 12 Body Fat %: ~ 18.99 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 165 Pounds

Sleep: 8 Hours

Diet: Low Carb + Calorie Deficit

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

141 g Cocao Roast Almonds ~ 755.357 calories, 25.178 g protein, 65.464 g fat, 15.107 g fiber

4 TBSP Psyllium Husk ~ 72 calories, 16 g fiber

Fish Oil ~ 70 calories, 6 g fat

2 Large Eggs ~ 140 calories, 12 g protein, 10 g fat

Total: 1,733.357 calories, 163.178 g protein, 85.664 g fat, 35.307 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: REST DAY

Notes:
Have to remind myself the program is Upper/Lower/REST . No need to go crazy on continuous gym days while on a cut.




Bulksgiving begins June 8, 2020

[Camarija]

Date: Wednesday, April 22, 2020

Age: 31

Height: 6 foot 3 inches

Week 12 Morning Weight: 174.6 Pounds

Week 12 Body Fat %: ~ 18.99 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 165 Pounds

Sleep: 8 Hours

Diet: Low Carb + Calorie Deficit

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

Sunflower Kernels ~ 540 calories, 22 g protein, 44 g fat, 9 g fiber

1 oz Almonds ~ 160 calories, 6 g protein, 14 g fat, 4 g fiber

4 TBSP Psyllium Husk ~ 72 calories, 16 g fiber

Fish Oil ~ 70 calories, 6 g fat

1 oz Lindt 70% cocoa ~ 190 calories, 2 g protein, 14 g fat, 2 g fiber

2 Large Eggs ~ 130 calories, 12 g protein, 9 g fat

70 g Avocado ~ 112 calories, 1.4 g protein, 10.5 g fat, 4.7 g fiber

3 oz Almonds Sea Salt + 72% Cocoa ~ 510 calories, 9 g protein, 33 g fat, 9 g fiber

Total: 2,480 calories, 178.4 g protein, 134.7 g fat, 48.9 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Workout Upper Day
Chin Up - 2 x AMRAP
12 Reps
10 Reps

Push Up - 2 x AMRAP
24 Reps
20 Reps

Pendlay Row - 2 x AMRAP (8 - 10)
[Standard Bar + Collars + 4x25 + 2x5 lbs]
11 Reps
10 Reps

Overhead Press - 2 x AMRAP (8 - 10)
[Standard Bar + Collars + 2x25 lbs + 2x5 + 2x3 lbs]
12 Reps
10 Reps

Barbell Curl - 1 x AMRAP (10 - 12)
[Barbell + Collars + 2x25 lbs]
10 Reps

EZ Bar French Press - 1 x AMRAP (10 - 12)
[EZ Bar + Collars + 2x25 + 2x 10 lbs]
10 Reps

Dumbbell Face Pull - 1 x AMRAP (10 - 12)
[35 lb DBs]
16 Reps

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

Dumbbell Rear Delt Raise - 1 x AMRAP (10 - 12)
[35 lb DBs]
15 Reps

Supported Wrist Curl - 1 x AMRAP (10 - 12)
[30 lb DBs]
20 Reps

Notes:
BETTER DAY TODAY! FEEL FRESH!




Bulksgiving begins June 8, 2020

[Camarija]

Date: Thursday, April 23, 2020

Age: 31

Height: 6 foot 3 inches

Week 12 Morning Weight: 174.6 Pounds

Week 12 Body Fat %: ~ 18.99 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 165 Pounds

Sleep: 7.75 Hours

Diet: Low Carb + Calorie Deficit

Protein Shake x 2 ~ 196 calories, 38 g protein, 2 g fat, 4 g fiber

6 Sirloin Tacos ~ 1260 calories, 144 g protein, 30 g fat, 12 g fiber

Spicy Avocado Salsa ~ 181 calories, 15 g fat, 3 g fiber

Fish Oil ~ 70 calories, 6 g fat

2 TBSP Psyllium Husk ~ 36 calories, 8 g fiber

3 oz Almonds Sea Salt + 72% Cocoa ~ 510 calories, 9 g protein, 33 g fat, 9 g fiber

39 g Tomato Olive Oil Flax Seed ~ 67 calories, 1 g protein, 6.2 g fat, 1.8 g fiber

Total: 2,320 calories, 192 g protein, 92.2 fat, 37.8 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Workout Lower Day
Front Squat

[Standard Bar + Collars + 4x25 lbs lbs]
12 Reps
12 Reps

Romanian Deadlift

[Standard Bar + Collars + 6x25 lbs + 2x10 lbs]
12 Reps
12 Reps

Glute Bridge

[Standard Bar + Collars + 6x25 lbs + 2x10 lbs]
12 Reps
12 Reps

Bulgarian Split Squat

[25 lb DBs]
12 Reps
12 Reps

Bird Dog
[Bodyweight]
13 Reps
13 Reps

+ MEGASET

Hip Abductions
[Bodyweight]
13 Reps
13 Reps

+ MEGASET

Crunch
[Bodyweight]
13 Reps
13 Reps

+ MEGASET

Lying Leg Raise
[Bodyweight]
8 Reps
10 Reps

Calf Raise
[30 lb DBs]
21 Reps
21 Reps

Notes:
I'm trying out a different vegan protein today. Let's do this!

Okay, this new vegan protein powder is disgusting and I can't eat any more of it.


Bulksgiving begins June 8, 2020

[Camarija]

Date: Friday, April 24, 2020

Age: 31

Height: 6 foot 3 inches

Week 12 Morning Weight: 174.6 Pounds

Week 12 Body Fat %: ~ 18.99 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 165 Pounds

Sleep: 8.5 Hours

Diet: Low Carb + Calorie Deficit

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

Sunflower Kernels ~ 540 calories, 22 g protein, 44 g fat, 9 g fiber

1 oz Almonds ~ 160 calories, 6 g protein, 14 g fat, 4 g fiber

2 Large Eggs ~ 140 calories, 12 g protein, 10 g fat

3 TBSP Psyllium Husk ~ 54 calories, 12 g fiber

165 g Gluten Free Potato Gnocchi ~ 250 calories, 8 g protein, 0.8 g fat, 2 g fiber

Fish Oil ~ 70 calories, 6 g fat

3 oz Cranberries Almonds + 72% Cocoa ~ 480 calories, 6 g protein, 33 g fat, 9 g fiber

Total: 2,390 calories, 180 g protein, 112 g fat, 40.2 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: REST DAY

Notes:
Have to remind myself the program is Upper/Lower/REST . No need to go crazy on continuous gym days while on a cut.




Bulksgiving begins June 8, 2020

[Camarija]

Date: Saturday, April 25, 2020

Age: 31

Height: 6 foot 3 inches

Week 12 Morning Weight: 174.6 Pounds

Week 12 Body Fat %: ~ 18.99 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 165 Pounds

Sleep: 8.5 Hours

Diet: Low Carb + Calorie Deficit

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

Pistachio Kernels ~ 850 calories, 30 g protein, 70 g fat, 15 g fiber

2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

3 oz Almonds Sea Salt + 72% Cocoa ~ 510 calories, 9 g protein, 33 g fat, 9 g fiber

180 g Gluten Free Potato Gnocchi ~ 272.727 calories, 8.727 g protein, 0.872 g fat, 2.181 g fiber

Total: 2,363.727 calories, 173.727 g protein, 108.072 g fat, 37.381 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Workout Upper Day
Chin Up - 2 x AMRAP
12 Reps
10 Reps

Push Up - 2 x AMRAP
25 Reps
20 Reps

Pendlay Row - 2 x AMRAP (8 - 10)
[Standard Bar + Collars + 4x25 + 2x5 lbs]
11 Reps
11 Reps

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

Barbell Curl - 1 x AMRAP (10 - 12)
[Barbell + Collars + 2x25 lbs]
10 Reps

Narrow Grip EZ Bar French Press - 1 x AMRAP (10 - 12)
[EZ Bar + Collars + 2x25 + 2x 10 lbs]
9 Reps

Dumbbell Face Pull - 1 x AMRAP (10 - 12)
[35 lb DBs]
16 Reps

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

Dumbbell Rear Delt Raise - 1 x AMRAP (10 - 12)
[35 lb DBs]
16 Reps

Overhead One Arm Dumbbell Extension - 1 x AMRAP (10 - 12)
[25 lb DBs]
5 Reps each

Behind The Back Wrist Curl - 1 x AMRAP (10 - 12)
[30 lb DBs]
25 Reps

Notes:
BETTER DAY TODAY! FEEL FRESH!




Bulksgiving begins June 8, 2020

[Camarija]

Date: Sunday, April 26, 2020

Age: 31

Height: 6 foot 3 inches

Week 12 Morning Weight: 174.6 Pounds

Week 12 Body Fat %: ~ 18.99 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 165 Pounds

Sleep: 7 Hours

Diet: Low Carb + Calorie Deficit

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

Fish Oil ~ 70 calories, 6 g fat

Pistachio Kernels ~ 850 calories, 30 g protein, 70 g fat, 15 g fiber

2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

3 oz Almonds Sea Salt + 72% Cocoa ~ 510 calories, 9 g protein, 33 g fat, 9 g fiber

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

Total: 2,281 calories, 177 g protein, 121.2 fat, 35.2 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Workout Lower Day
Front Squat

[Standard Bar + Collars + 4x25 lbs lbs]
13 Reps
13 Reps

Romanian Deadlift

[Standard Bar + Collars + 6x25 lbs + 2x10 lbs]
13 Reps
13 Reps

Glute Bridge

[Standard Bar + Collars + 6x25 lbs + 2x10 lbs]
13 Reps
13 Reps

Bulgarian Split Squat

[25 lb DBs]
13 Reps
13 Reps

Bird Dog
[Bodyweight]
14 Reps
14 Reps

+ MEGASET

Hip Abductions
[Bodyweight]
14 Reps
14 Reps

+ MEGASET

Crunch
[Bodyweight]
15 Reps
14 Reps

+ MEGASET

Lying Leg Raise
[Bodyweight]
15 Reps
14 Reps

Calf Raise
[30 lb DBs]
25 Reps
20 Reps

Notes:
GOTTA POWER THROUGH!



Bulksgiving begins June 8, 2020

[Camarija]

Date: Monday, April 27, 2020

Age: 31

Height: 6 foot 3 inches

Week 12 Morning Weight: 174.6 Pounds

Week 12 Body Fat %: ~ 18.99 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 165 Pounds

Sleep: 0 Hours

Diet: Low Carb + Calorie Deficit

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

Fish Oil ~ 70 calories, 6 g fat

Pistachio Kernels ~ 850 calories, 30 g protein, 70 g fat, 15 g fiber

2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

3 oz Almonds Sea Salt + 72% Cocoa ~ 510 calories, 9 g protein, 33 g fat, 9 g fiber

Total: 2,161 calories, 165 g protein, 113.2 fat, 35.2 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: REST DAY

Notes:
No sleep really messed me up



Bulksgiving begins June 8, 2020

[Camarija]

Date: Tuesday, April 28, 2020

Age: 31

Height: 6 foot 3 inches

Week 12 Morning Weight: 174.6 Pounds

Week 12 Body Fat %: ~ 18.99 %

Week 9 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 165 Pounds

Sleep: 10.5 Hours

Diet: Low Carb + Calorie Deficit

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

Fish Oil ~ 70 calories, 6 g fat

Pistachio Kernels ~ 850 calories, 30 g protein, 70 g fat, 15 g fiber

2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

3 oz Almonds Sea Salt + 72% Cocoa ~ 510 calories, 9 g protein, 33 g fat, 9 g fiber

2 large eggs ~ 120 calories, 12 g protein, 8 g fat

Total: 2,281 calories, 177 g protein, 121.2 g fat, 35.2 g fiber

Supplements: Multivitamin + Omega Oil

Energy Level: Alert

Workout: Workout Upper Day
Chin Up - 2 x AMRAP
12 Reps
10 Reps

Push Up - 2 x AMRAP
25 Reps
20 Reps

Pendlay Row - 2 x AMRAP (8 - 10)
[Standard Bar + Collars + 4x25 + 2x5 lbs]
11 Reps
11 Reps

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

Barbell Curl - 1 x AMRAP (10 - 12)
[Barbell + Collars + 2x25 lbs]
10 Reps

Narrow Grip EZ Bar French Press - 1 x AMRAP (10 - 12)
[EZ Bar + Collars + 2x25 + 2x 10 lbs]
10 Reps

Dumbbell Face Pull - 1 x AMRAP (10 - 12)
[35 lb DBs]
16 Reps

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

Dumbbell Rear Delt Raise - 1 x AMRAP (10 - 12)
[35 lb DBs]
16 Reps

Overhead One Arm Dumbbell Extension - 1 x AMRAP (10 - 12)
[25 lb DBs]
6 Reps each

Behind The Back Wrist Curl - 1 x AMRAP (10 - 12)
[30 lb DBs]
25 Reps

Notes:
BETTER DAY TODAY!




Bulksgiving begins June 8, 2020