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

[Camarija]

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

[Camarija]

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

[Camarija]

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

[Camarija]

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

[AlexSays]

Looks like you're still gaining nice and steady, good discipline with nutrition!

[Camarija]

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

[Camarija]

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

[Camarija]

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

[Camarija]

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

[Camarija]

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

[Camarija]

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

[Camarija]

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

[Camarija]

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

[Camarija]

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

[Camarija]

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

[Camarija]

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

[AlexSays]

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!

[safcpaul]

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

[Camarija]

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

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!!!

[Camarija]

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

[Camarija]

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

[Camarija]

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

[Camarija]

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

[Camarija]

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

[Camarija]

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

[Camarija]

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

[Camarija]

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 Al****en
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, Al****en, and Volugen are probably more than enough.

Something like:
Week 1: Day 1 & 2 = Al****en
Week 1: Day 3 & 4 = C4
Week 2: Day 1 & 2 = C4
Week 2: Day 3 & 4 = Al****en
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 Al****en 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

[Camarija]

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

[Camarija]

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

[Camarija]

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