► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk

[Camarija]

Good pauses on them deads, looks like hips shoot a bit though, would try and start them closer to your pause position off the floor.

Thanks! I know it's not perfect yet, but I just can't wrap my mind around it. If my hips don't shoot up a bit, it feels like I'm pushing through my quads instead of pulling through my hamstrings to start the movement. But if I shoot my hips up too much, then it's just a stiff leg deadlift.

Trap bar variant, but it looks like she has pretty good form:



When I hit the perfect form and achieve enlightenment I'm going to record myself a hundred times for posterity!!

Thanks for giving it a look bud!

[Camarija]

Date: Monday, October 26, 2020

Age: 32

Height: 6 foot 3 inches

Day 266 Morning Weight: 191 Pounds

Day 266 Body Fat %: ~ 14 %

Day 266 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 200 Pounds

Sleep: 10 Hours

Diet: Calorie Surplus

-

111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

480 g Milk ~ 160 calories, 26 g protein

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

-

111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

480 g Milk ~ 160 calories, 26 g protein

-

Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

-

C4 Ultimate ~ 5 calories

Gatorade x3 ~ 240 calories

-

Gold's Gym High Protein Chocolate Banana Shake ~ 350 calories, 44 g protein, 4.8 g fat, 5.3 g fiber

-
SPLIT INTO TWO MEALS:


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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

Dymatize ISO 100 Gourmet Chocolate x1 ~ 120 calories, 25 g protein, 0.5 g fat

-

Bratwurst x 2 ~ 620 calories, 30 g protein, 54 g fat

2 TBSP Psyllium Husk ~ 35 calories, 7 g giber

34 g Ketchup ~ 40 calories

-

Total ~ 3,635 calories, 231 g protein, 94.8 g fat, 38.3 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 3 - Day 1

Hip Adduction Warm Up
(Leg Position: #4)
[75 lbs]
8 Reps
8 Reps
8 Reps

+ SUPERSET WARM UP

Hip Abduction Warm Up
(Leg Position: #8)
[75 lbs]
15 Reps
15 Reps
15 Reps

Cossack Squats Warm Up
[BW]
5 Reps
5 Reps
5 Reps

+ SUPERSET WARM UP

Neutral Grip Pullup
[BW]
5 Reps
5 Reps
5 Reps

Competition Squat
[Olympic Bar = 45 lbs]
8 Reps
8 Reps

[Olympic Bar + Collars + 2x45 lbs = 135 lbs]
5 Reps
5 Reps

[Olympic Bar + Collars + 2x45 lbs + 2x35 lbs = 205 lbs]
3 Reps

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

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

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

[Olympic Bar + Collars + 6x45 lbs = 315 lbs]
2 Reps - easy but intense
2 Reps - intense, can't call it easy but reps in the tank
2 Reps - intense, try to keep upper back tighter
2 Reps - almost failed, my belt wasn't tightened and it threw me off
2 Reps - see below


[Olympic Bar + Collars + 4x45 lbs + 4x10 lbs = 265 lbs]
4 Reps - so easy, awesome form
4 Reps

One Arm Face Pull Warm Up
[10 lbs]
12 Reps
12 Reps
12 Reps
12 Reps

Competition Pause Bench
[Olympic Bar = 45 lbs]
8 Reps
8 Reps

[Olympic Bar + 2x35 lbs = 105 lbs]
5 Reps
5 Reps

[Olympic Bar + 2x45 lbs + 2x5 lbs = 145 lbs]
3 Reps

[Olympic Bar + 2x45 lbs + 2x10 lbs + 2x5 lbs = 165 lbs]
2 Reps

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

[Olympic Bar + 2x45 lbs + 2x25 lbs + 2x10 lbs + 2x5 lbs = 215 lbs]
1 Reps - it's go time!!

[Olympic Bar + 4x45 lbs = 225 lbs]
2 Reps - easy
2 Reps - easy
2 Reps - easy
2 Reps - easy
2 Reps - easy

[Olympic Bar + 2x45 lbs + 2x25 lbs = 185 lbs]
5 Reps
5 Reps

One Arm Face Pull Cool Down
[10 lbs]
12 Reps
12 Reps
10 Reps

Romanian Deadlift - 8 RPE
[Olympic Bar = 45 lbs]
8 Reps
8 Reps

[Olympic Bar + Collars + 2x45 lbs = 135 lbs]
5 Reps
5 Reps

[Olympic Bar + Collars + 2x45 lbs + 2x35 lbs = 205 lbs]
3 Reps

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

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

[Olympic Bar + Collars + 4x45 lbs + 2x35 = 295 lbs]
1 Reps - its go time

[Olympic Bar + Collars + 6x45 lbs = 315 lbs]
8 Reps - challenging but I think i COULD push it further. We'll see how I feel on my last set.
8 Reps - good fight this one
8 Reps - I G O T T H E P O W E R
8 Reps - yup

Reverse Hyper Cool Down
[4x25 lbs = 100 lbs]
12 Reps
12 Reps
12 Reps
12 Reps - heaven

Side Planks (seconds per side)
[BW]
45 seconds
45 seconds
45 seconds
45 seconds - absolute death

Hip Adduction Cool Down
(Leg Position: #4)
[75 lbs]
13 Reps - i need this after heavy squats today
10 Reps
8 Reps

Notes:


D O W N
W I T H
T H E
S I C K N E S S

Squat 1RM = 365 lbs
Bench 1RM = 260 lbs

Keeping deadlifts at 405 lbs training max because my form still needs work. True 1 RM is somewhere around 420.69 lbs

I hate side planks. They're difficult, take forever, and they aggravate my shoulder making it feel like ouch. I'd rather do any other exercise then freaking side planks.

Workout Duration: 4 Hours ... FML

[Camarija]

Date: Tuesday, October 27, 2020

Age: 32

Height: 6 foot 3 inches

Day 266 Morning Weight: 191 Pounds

Day 266 Body Fat %: ~ 14 %

Day 266 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 200 Pounds

Sleep: 9.25 Hours

Diet: Calorie Surplus

-

480 g Milk ~ 160 calories, 26 g protein

111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

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

-

480 g Milk ~ 160 calories, 26 g protein

111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

-

Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

-

C4 Ultimate - 5 calories

Gatorade x3 ~ 240 calories

-

SPLIT INTO TWO MEALS:


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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

Dymatize ISO 100 Gourmet Chocolate x1 ~ 120 calories, 25 g protein, 0.5 g fat

Bratwurst x 3 ~ 930 calories, 45 g protein, 81 g fat

2 TBSP Psyllium Husk ~ 35 calories, 7 g giber

51 g Ketchup ~ 60 calories

Mustard ~ 15 calories

-


Total ~ 3,750 calories, 202 g protein, 131 g fat, 33 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 3 - Day 2

Hip Adduction Warm Up
(Leg Position: #4)
[75 lbs]
8 Reps
8 Reps
8 Reps

+ SUPERSET WARM UP

Hip Abduction Warm Up
(Leg Position: #8)
[75 lbs]
15 Reps
15 Reps
15 Reps

Neutral Grip Pullup
[BW]
5 Reps
5 Reps
5 Reps

Competition Deadlift
[Olympic Bar = 45 lbs]
8 Reps
8 Reps

[Olympic Bar + Collars + 2x45 lbs + 2x10 lbs = 155 lbs]
5 Reps
5 Reps

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

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

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x10 lbs = 305 lbs]
2 Reps

[Olympic Bar + Collars + 6x45 lbs + 2x10 lbs = 335 lbs]
1 Reps - no straps, no belt, easy

[Olympic Bar + Collars + 6x45 lbs + 4x10 lbs = 355 lbs]
2 Reps - intense but easy, perfect training weight
2 Reps - love it, forgot to belt up though
2 Reps - good lift, but belt bit me
2 Reps - great lift!!!!
2 Reps - I tried not to shoot my hips up but see below


[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x10 lbs = 295 lbs]
4 Reps - no straps
6 Reps - 2 extra clean reps for fun

One Arm Face Pull Warm Up
[10 lbs]
12 Reps
12 Reps
11 Reps
11 Reps

2ct Pause Bench - 8 RPE
[Olympic Bar = 45 lbs]
8 Reps
8 Reps

[Olympic Bar + Collars + 2x25 lbs + 2x5 lbs = 105 lbs]
5 Reps
5 Reps

[Olympic Bar + Collars + 2x45 lbs + 2x5 lbs = 145 lbs]
3 Reps

[Olympic Bar + Collars + 2x45 lbs + 2x10 lbs + 2x5 lbs = 165 lbs]
2 Reps

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

[Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x10 lbs = 205 lbs]
1 Reps - its go time!!

[Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x10 lbs + 2x5 lbs = 215 lbs]

3 Reps - see above
3 Reps - tried a bit faster this time
3 Reps - yup

One Arm Face Pull Cool Down
[10 lbs]
12 Reps
12 Reps
12 Reps

Cossack Squats Warm Up
[BW]
5 Reps
5 Reps
5 Reps

Neutral Grip Pullup
[BW]
5 Reps
5 Reps
5 Reps

Competition Squat
[Olympic Bar = 45 lbs]
8 Reps
8 Reps

[Olympic Bar + Collars + 2x25 lbs + 2x10 lbs = 115 lbs]
5 Reps
5 Reps

[Olympic Bar + Collars + 2x45 lbs + 4x10 lbs = 175 lbs]
3 Reps

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

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

[Olympic Bar + Collars + 4x45 lbs + 2x10 lbs = 245 lbs]
1 Reps - heck yes

[Olympic Bar + Collars + 4x45 lbs + 4x10 lbs = 265 lbs]
5 Reps - easy but intense, perfect training weight
5 Reps - yup

Reverse Hyper Cool Down
[4x25 lbs = 100 lbs]
15 Reps - heaven
15 Reps - wonder
15 Reps - ful

Hammer Strength ISO Mid Row Pronated Grip (1 second pause)
(Seat Height: #9)
[2x45 lbs = 90 lbs Per Arm]
10 Reps

[2x45 lbs + 1x10 lbs + 1x5 lbs = 105 lbs Per Arm]
5 Reps

[3x45 lbs = 135 lbs Per Arm]
1 Rep

[2x45 lbs + 1x25 lbs + 1x10 lbs = 125 lbs Per Arm]
10 Reps - felt easy enough for 10 instead of 8
10 Reps - went for it again
8 Reps - felt good
8 Reps

Barbell Curl (Strict) Reps Cool Down
[65 lbs]
10 Reps
10 Reps
8 Reps

Barbell Curl (Strict) MYO REPS Cool Down
4 Reps
3 Reps

Notes:



I feel a heck of a lot stronger now. The issue with my right shoulder is mostly gone, about 80% healed up, all the face pulls making my shoulder caps look swole too which is cool. The issue with my adductors is mostly gone, about 90% healed up, cossack squats and adduction machine making miracles happen. My knees are feeling a bit squeaky but nothing injury-like. My lower back feels off occasionally, but the reverse hyper work makes it feel like a non-issue, lower back definitely stronger. Bottom line, weaknesses are being eliminated, im feeling stronger. Hazzah!

Workout Duration: 3 hours 20 minutes

[Camarija]

Date: Wednesday, October 28, 2020

Age: 32

Height: 6 foot 3 inches

Day 266 Morning Weight: 191 Pounds

Day 266 Body Fat %: ~ 14 %

Day 266 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 200 Pounds

Sleep: 8 Hours

Diet: Calorie Surplus

-

480 g Milk ~ 160 calories, 26 g protein

111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

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

-

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

Bratwurst x 1 ~ 310 calories, 15 g protein, 27 g fat

Ketchup ~ 20 calories

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

-
SPLIT INTO TWO MEALS:


Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

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

-

SPLIT INTO TWO MEALS:


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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

-

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

-

Total ~ 3,915 calories, 216 g protein, 157.5 g fat, 39 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 3 - REST DAY 1

Notes:

[WolfRose7]

Thanks! I know it's not perfect yet, but I just can't wrap my mind around it. If my hips don't shoot up a bit, it feels like I'm pushing through my quads instead of pulling through my hamstrings to start the movement. But if I shoot my hips up too much, then it's just a stiff leg deadlift.

Trap bar variant, but it looks like she has pretty good form:



When I hit the perfect form and achieve enlightenment I'm going to record myself a hundred times for posterity!!

Thanks for giving it a look bud!

You should absolutely be pushing through quads, that's how we start a deadlift and get it moving as quick as we can.
Your deads are pretty good though, so don't need to be overly concerned


Best deadlift you'll ever watch

Lot stricter on your 2ct bench than I was today xD

[Camarija]

You should absolutely be pushing through quads, that's how we start a deadlift and get it moving as quick as we can.
Your deads are pretty good though, so don't need to be overly concerned


Best deadlift you'll ever watch

Lot stricter on your 2ct bench than I was today xD

Thanks mate! In just a few words I think you helped me figure out what I've been doing wrong in my conventional setup, we'll see how it goes later today

[also that video is hilarious]

[AlexSays]

You are growing fast my man, awesome awesome job. Looks like new program is going good. Your logs are literally the definition of how to lean bulk perfectly

An update on me lol: bulksgiving is just round the corner. Maybe 6-8lbs away now, maybe a bit less. Feel like I'm shrinking hard and strength is garbage at the moment so I need to reverse soon. We shall see

I'll probably shift over to this forum when I do

[Camarija]

Date: Thursday, October 29, 2020

Age: 32

Height: 6 foot 3 inches

Day 266 Morning Weight: 191 Pounds

Day 266 Body Fat %: ~ 14 %

Day 266 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 200 Pounds

Sleep: 8.5 Hours

Diet: Calorie Surplus

-

111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

480 g Milk ~ 160 calories, 26 g protein

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

-

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

Swiss Cheese ~ 80 calories, 6 g protein, 7 g fat

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

-

Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

-

C4 Ultimate ~ 5 calories

Gatorade x3 ~ 240 calories

-
SPLIT INTO TWO MEALS:


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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

-

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

-

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

-

Total ~ 3,810 calories, 205 g protein, 136.5 g fat, 37 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 3 - Day 3

Hip Adduction Warm Up
(Leg Position: #4)
[75 lbs]
9 Reps
9 Reps
9 Reps

+ SUPERSET WARM UP

Hip Abduction Warm Up
(Leg Position: #8)
[75 lbs]
15 Reps
15 Reps
15 Reps

Cossack Squats Warm Up
[BW]
5 Reps
5 Reps
5 Reps

+ SUPERSET WARM UP

Neutral Grip Pullup
[BW]
5 Reps
5 Reps
5 Reps

2ct Pause Squat - 8 RPE
[Olympic Bar = 45 lbs]
8 Reps
8 Reps

[Olympic Bar + Collars + 2x45 lbs = 135 lbs]
5 Reps
5 Reps

[Olympic Bar + Collars + 2x45 lbs + 4x10 lbs = 175 lbs]
3 Reps

[Olympic Bar + Collars + 2x45 lbs + 2x35 lbs = 205 lbs]
2 Reps

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

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

[Olympic Bar + Collars + 4x45 lbs + 4x10 lbs + 2x2.5 lbs = 270 lbs]

5 Reps - see above, accidentally doing 3ct Pause
5 Reps - slow and controlled
5 Reps - very slow, but lost control on last rep, squat morning ish
5 Reps - I adjusted my form, locked in my upper back, kept bar path up and down, kept weight centered, and the lift became laughably easy. Like RPE 4 easy. Holy heck, this is a breakthrough!!!

One Arm Face Pull Warm Up
[10 lbs]
12 Reps
12 Reps
12 Reps
10 Reps

WARM UP SUPERSET WITH:

Competition Pause Bench
[Olympic Bar = 45 lbs]
8 Reps
8 Reps

[Olympic Bar + 2x25 lbs = 95 lbs]
5 Reps
5 Reps

[Olympic Bar + 2x45 lbs = 135 lbs]
3 Reps

[Olympic Bar + 2x45 lbs + 2x5 lbs = 145 lbs]
2 Reps

[Olympic Bar + 2x45 lbs + 2x10 lbs + 2x5 lbs = 165 lbs]
2 Reps

[Olympic Bar + 2x45 lbs + 2x25 lbs = 185 lbs]
1 Reps

[Olympic Bar + 2x45 lbs + 2x25 lbs + 2x5 lbs = 195 lbs]
3 Reps - easy
3 Reps - slow tempo, love the feel and control
3 Reps - very slow, very nice
3 Reps - easy, great
3 Reps - good, no challenge but a hint of cumulative fatigue
3 Reps - nice and slow, easy

One Arm Face Pull Warm Up
[10 lbs]
10 Reps
10 Reps
12 Reps - yup
14 Reps

WARM UP SUPERSET WITH:

Feet Up Bench - 8 RPE
[Olympic Bar + 2x45 lbs + 2x25 lbs + 2x10 lbs = 205 lbs]
3 Reps - easy and good control, no wobbling

[Olympic Bar + 2x45 lbs + 2x25 lbs + 2x10 lbs + 2x5 lbs = 215 lbs]
3 Reps - perfect weight
3 Reps - perfect
3 Reps - great

One Arm Face Pull Cool Down
[10 lbs]
15 Reps - nice

Competition Deadlift
[Olympic Bar = 45 lbs]
8 Reps
8 Reps

[Olympic Bar + Collars + 2x45 lbs = 135 lbs]
5 Reps
5 Reps

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

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

[Olympic Bar + Collars + 4x45 lbs + 2x10 lbs + 2x5 lbs = 255 lbs]
2 Reps - I think I fixed my form

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs = 275 lbs]
1 Reps - Its go time

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x10 lbs = 295 lbs]

5 Reps - gah heck, the struggle for perfect form continues
5 Reps - no straps on either set because light weight. I really tried to nail the form but it eludes me

Neutral Wide Grip Pull Up - Perfect Form
[BW]
10 Reps - good
10 Reps - RPE 9
10 Reps - RPE 9 again, I think I can finish the final set finally
8 Reps + 1 Forced Slow Descend Rep - heck

SUPERSET Cool Down

Reverse Hyper Cool Down
[4x25 lbs = 100 lbs]
12 Reps
12 Reps
12 Reps
12 Reps

Notes:



B U S T
T H R O U G H
W I T
T H E
C A N N O N
A T
T H E
H O E D O W N

So far everything feels good. My right shoulder feels like it wanted to give me trouble, but it never really did, so I'm thankful for that.

Workout Duration: 3 Hours 30 Minutes

[Camarija]

You are growing fast my man, awesome awesome job. Looks like new program is going good. Your logs are literally the definition of how to lean bulk perfectly

An update on me lol: bulksgiving is just round the corner. Maybe 6-8lbs away now, maybe a bit less. Feel like I'm shrinking hard and strength is garbage at the moment so I need to reverse soon. We shall see

I'll probably shift over to this forum when I do

Thanks bud!!

I'm getting close to dirty bulk territory hovering in the high 3,000's for daily calories, over 1 lb a week gained, but I don't want to leave any newbie gains on the table in my first year of consistent training. Next year I'll probably have to tone it down to something like 0.5 - 0.75 lbs gain a week to avoid the Santa-Clause-In-Training look.

Honestly, Bulksgiving is amazing... too amazing even. I don't really feel like attempting a cut until 2022. Just a heads up for when your Bulksgiving begins, probably a good idea to set limits to your bulk beforehand or you may not want to stop either.

Cheers mate! Always a pleasure and looking forward to your next log!!

[WolfRose7]

Thanks mate! In just a few words I think you helped me figure out what I've been doing wrong in my conventional setup, we'll see how it goes later today

[also that video is hilarious]

Yeah, old supertraining before it went to **** lol. Coan is great.

Glad it helps, maybe one day I'll learn how to get my own deadlift moving xD

[Camarija]

Date: Friday, October 30, 2020

Age: 32

Height: 6 foot 3 inches

Day 266 Morning Weight: 191 Pounds

Day 266 Body Fat %: ~ 14 %

Day 266 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 200 Pounds

Sleep: 8.75 Hours

Diet: Calorie Surplus

-

111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

480 g Milk ~ 160 calories, 26 g protein

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

-

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

Swiss Cheese ~ 80 calories, 6 g protein, 7 g fat

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

-

Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

-

C4 Ultimate ~ 5 calories

Gatorade x3 ~ 240 calories

-
SPLIT INTO TWO MEALS:


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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

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

-

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

-

Total ~ 3,810 calories, 205 g protein, 136.5 g fat, 37 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 3 - Day 4

Hip Adduction Warm Up
(Leg Position: #4)
[75 lbs]
9 Reps
9 Reps
9 Reps

+ SUPERSET WARM UP

Hip Abduction Warm Up
(Leg Position: #8)
[75 lbs]
15 Reps
15 Reps
15 Reps

Cossack Squats Warm Up
[BW]
5 Reps
5 Reps
5 Reps

+ SUPERSET WARM UP

Neutral Grip Pullup
[BW]
6 Reps
6 Reps
6 Reps

2ct Pause Deadlifts (pause barely off the floor) - RPE 8
[Olympic Bar = 45 lbs]
8 Reps
8 Reps

[Olympic Bar + Collars + 2x45 lbs = 135 lbs]
5 Reps
5 Reps

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

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

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

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs = 275 lbs]
1 Reps - 25 minutes of warm ups later, lol

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x10 lbs = 295 lbs]

6 Reps - lost count, see video above
5 Reps - counted aloud this time, good but tiring
5 Reps - good but so tired
5 Reps - I am destroyed. No focus, all instinct, dead inside, see below


Reverse Hyper Cool Down
[4x25 lbs = 100 lbs]
15 Reps - yup
15 Reps - yup
15 Reps - yup

One Arm Face Pull Warm Up
[10 lbs]
14 Reps
12 Reps
12 Reps

SUPERSET Warm Up

Touch and Go Bench - RPE 8
[Olympic Bar = 45 lbs]
8 Reps
8 Reps

[Olympic Bar + 2x45 lbs + 2x5 lbs = 145 lbs]
10 Reps

[Olympic Bar + 2x45 lbs + 2x10 lbs + 2x5 lbs = 165 lbs]
5 Reps

[Olympic Bar + 2x45 lbs + 2x25 lbs + 2x10 lbs + 2x5 lbs = 215 lbs]
3 Reps - go time

[Olympic Bar + 2x45 lbs + 2x25 lbs + 2x5 lbs = 195 lbs]

7 Reps - probably too easy but that's okay, goodish form, see video above
7 Reps - yup
7 Reps - yup
9 Reps - going to failure here to figure out correct RPEs (failure on 10)

SUPERSET Cool Down

One Arm Face Pull Cool Down
[10 lbs]
14 Reps
14 Reps - yup
14 Reps - yup
14 Reps - ok

Close Grip Incline DB Press
[2x45 lb DBs = 90 lbs]
10 Reps

[2x55 lb DBs = 110 lbs]
5 Reps - cool

[2x65 lb DBs = 130 lbs]
3 Reps

[2x60 lb DBs = 120 lbs]
6 Reps - yup - threw in some face pulls just because
6 Reps - yup
6 Reps - okay
6 Reps - challenging
7 Reps - chatted between sets so hit it harder for an extra rep failure

Hammer Strength ISO Mid Row Neutral Grip (1 second pause)
(Seat Height: #5)
[1x45 lbs + 35 lbs = 80 lbs Per Arm]
10 Reps

[2x45 lbs + 5 lbs = 95 lbs Per Arm]
5 Rep

[2x45 lbs + 25 lbs + 10 lbs + 5 lbs = 130 lbs Per Arm]
3 Rep

[2x45 lbs + 25 lbs = 115 lbs Per Arm]
8 Reps - felt easy, but i forgot to pause
8 Reps - still easy, remembered to pause last couple of reps
8 Reps - easy but good, try pausing longer to feel it
8 Reps - its okay but maybe too easy, I'm going to add extra reps next set
10 Reps - brutal
8 Reps - good burn

Barbell Curl (Strict) Cool Down
[75 lbs]
6 Reps - yup
6 Reps - yup
6 Reps - yup

[65 lbs]
10 Reps

SUPERSET Cool Down

Tricep Rope Pushdown Cool Down
[55 lbs]
13 Reps - yup
13 Reps - yup
13 Reps

[42.5 lbs]
13 Reps

Notes:





WORKOUT DURATION: 4 HOURS 15 MINUTES

[Camarija]

Date: Saturday, October 31, 2020

Age: 32

Height: 6 foot 3 inches

Day 266 Morning Weight: 191 Pounds

Day 266 Body Fat %: ~ 14 %

Day 266 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 200 Pounds

Sleep: 9 Hours

Diet: Calorie Surplus

-

111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

480 g Milk ~ 160 calories, 26 g protein

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

-

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

Swiss Cheese ~ 80 calories, 6 g protein, 7 g fat

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

-

Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

-

SPLIT INTO TWO MEALS:


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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

203 g Sirloin ~ 345 Calories, 59.56 g protein, 10.07 g fat

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

-

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

-

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

-


Total ~ 3,767 calories, 215.76 g protein, 145.97 g fat, 39.8 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 3 - REST DAY 2

Notes:



Happy Halloween >:-D

[Camarija]

Date: Sunday, November 1, 2020

Age: 32

Height: 6 foot 3 inches

Day 266 Morning Weight: 191 Pounds

Day 266 Body Fat %: ~ 14 %

Day 266 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 200 Pounds

Sleep: 9 Hours

Diet: Calorie Surplus

-

111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

480 g Milk ~ 160 calories, 26 g protein

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

-

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

Swiss Cheese ~ 80 calories, 6 g protein, 7 g fat

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

-

288 g Sirloin ~ 579 calories, 58.46 g protein, 36.6 g fat

-

SPLIT INTO TWO MEALS:


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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

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

-

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

-


Total ~ 3,904 calories, 213.46 g protein, 172.1 g fat, 37 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 3 - REST DAY 3

Notes:



Power Washing All Day

[Camarija]

Date: Monday, November 2, 2020

Age: 32

Height: 6 foot 3 inches

Day 266 Morning Weight: 191 Pounds

Day 266 Body Fat %: ~ 14 %

Day 266 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 200 Pounds

Sleep: 9 Hours

Diet: Calorie Surplus

-

111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

480 g Milk ~ 160 calories, 26 g protein

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

-

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

Swiss Cheese ~ 80 calories, 6 g protein, 7 g fat

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

-

Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

-

C4 Ultimate ~ 5 calories

Gatorade x3 ~ 240 calories

-
SPLIT INTO TWO MEALS:


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

214 g Black Beans ~ 181.077 calories, 11.522 g protein, 8.23 g fiber

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

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

-


Total ~ 3,771.077 calories, 218.522 g protein, 126 g fat, 43.23 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 4 - Day 1

Hip Adduction Warm Up
(Leg Position: #4)
[75 lbs]
10 Reps
10 Reps
10 Reps

+ SUPERSET WARM UP

Hip Abduction Warm Up
(Leg Position: #8)
[75 lbs]
15 Reps
15 Reps
15 Reps

Cossack Squats Warm Up
[BW]
5 Reps
5 Reps
5 Reps

+ SUPERSET WARM UP

Neutral Grip Pullup
[BW]
6 Reps
6 Reps
6 Reps

Competition Squat
[Olympic Bar = 45 lbs]
8 Reps
8 Reps

[Olympic Bar + Collars + 2x45 lbs = 135 lbs]
5 Reps
5 Reps

[Olympic Bar + Collars + 2x45 lbs + 2x35 lbs = 205 lbs]
3 Reps

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

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

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x5 lbs = 285 lbs]
1 Reps - ITS GO TIME!!!

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x10 lbs + 2x5 lbs = 305 lbs]
3 Reps - seemed okay to me
3 Reps - not terrible
1 Reps + failure - form turned into good morning so I bailed instead of powering through with crap form. Dropping 10 lbs.

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x10 lbs = 295 lbs]
3 Reps - got it
3 Reps - 295 is perfect weight, 305 was pushing it for the sake of bigger numbers, see below. Looking back at my 270 lb x 5 pause squats, the form was bad, I should have dropped the weight. Ego lifting BE GONE!


[Olympic Bar + Collars + 4x45 lbs + 4x10 lbs = 265 lbs]
4 Reps - yup
4 Reps - good
4 Reps - great, almost easy

One Arm Face Pull Warm Up
[10 lbs]
12 Reps
12 Reps
12 Reps
12 Reps

SUPERSET Warm Up

Competition Pause Bench
[Olympic Bar = 45 lbs]
8 Reps
8 Reps

[Olympic Bar + 2x35 lbs = 105 lbs]
5 Reps
5 Reps

[Olympic Bar + 2x45 lbs + 2x5 lbs = 145 lbs]
3 Reps

[Olympic Bar + 2x45 lbs + 2x10 lbs + 2x5 lbs = 165 lbs]
2 Reps

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

[Olympic Bar + 2x45 lbs + 2x25 lbs + 2x10 lbs + 2x5 lbs = 215 lbs]
1 Reps

[Olympic Bar + 4x45 lbs = 225 lbs]
3 Reps - felt good with control
3 Reps - yup good
3 Reps - weight may be too heavy or JUST right. Honestly I'm probably just pushing it harder because I think my bench has the potential to blow up.
3 Reps - felt easy this time
3 Reps - see below, last rep maybe milliseconds too fast


[Olympic Bar + 2x45 lbs + 2x25 lbs = 185 lbs]
4 Reps - good control
4 Reps - great
5 Reps - extra rep for fun

SUPERSET Cool Down

One Arm Face Pull Cool Down
[10 lbs]
15 Reps
15 Reps
15 Reps

Romanian Deadlift - 8 RPE
[Olympic Bar = 45 lbs]
8 Reps
8 Reps

[Olympic Bar + Collars + 2x45 lbs + 2x5 lbs = 145 lbs]
5 Reps
5 Reps

[Olympic Bar + Collars + 2x45 lbs + 2x35 lbs = 205 lbs]
3 Reps

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

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

[Olympic Bar + Collars + 4x45 lbs + 2x35 lbs + 2x5 lbs = 305 lbs]
1 Reps - yup

[Olympic Bar + Collars + 6x45 lbs + 2x5 lbs = 325 lbs]
7 Reps - feels good and tough, wow
7 Reps - hard
7 Reps - its tough
7 Reps - HUUAH

Side Planks (seconds per side)
[BW]
45 seconds - not terrible
45 seconds - not terrible
45 seconds - very hard
0 seconds - heck this

SUPERSET Cool Down

Reverse Hyper Cool Down
[4x25 lbs = 100 lbs]
12 Reps - not terrible
12 Reps - not terrible
12 Reps - ok
0 Reps - im done for today

Notes:



I'm going to do the stupid side planks today, yuck.

I'm done with ego lifting. Perfect form or nothing from now on. Dropping Squat Max back to 350 because I don't want to power through squat mornings any more.

Workout Duration: 3 Hours 50 Minutes

[Camarija]

Date: Tuesday, November 3, 2020

Age: 32

Height: 6 foot 3 inches

Day 266 Morning Weight: 191 Pounds

Day 266 Body Fat %: ~ 14 %

Day 266 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 200 Pounds

Sleep: 8.5 Hours

Diet: Calorie Surplus

-

111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

480 g Milk ~ 160 calories, 26 g protein

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

-

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

214 g Black Beans ~ 181.077 calories, 11.522 g protein, 8.23 g fiber

Swiss Cheese ~ 80 calories, 6 g protein, 7 g fat

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

-

Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

-

C4 Ultimate ~ 5 calories

Gatorade x3 ~ 240 calories

-
SPLIT INTO TWO MEALS:


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

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

200 g Black Beans ~ 169.231 calories, 10.768 g protein, 7.692 g fiber

Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

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

-


Total ~ 3,940.308 calories, 229.29 g protein, 126 g fat, 50.922 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 4 - Day 2

Hip Adduction Warm Up
(Leg Position: #4)
[75 lbs]
10 Reps
10 Reps
10 Reps

+ SUPERSET WARM UP

Hip Abduction Warm Up
(Leg Position: #8)
[75 lbs]
15 Reps
15 Reps
15 Reps

Neutral Grip Pullup
[BW]
6 Reps
6 Reps
6 Reps

Competition Deadlift - 85% / 75%
[Olympic Bar + Collars + 2x45 lbs + 2x10 lbs = 155 lbs]
7 Reps
7 Reps

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

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

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

[Olympic Bar + Collars + 6x45 lbs + 2x10 lbs = 335 lbs]
1 Reps

[Olympic Bar + Collars + 6x45 lbs + 4x10 lbs = 355 lbs]
3 Reps - the training effect from pause deadlifts is incredibly helpful right now, wow
3 Reps - the bar moved faster this time around
3 Reps - felt okay to me
3 Reps - see below. I wanted to do the last rep fast, but all I did was rush a sloppy setup for a half assed looking pull. Ah well. Reminds of the saying: Measure Twice, Cut Once.


[Olympic Bar + Collars + 6x45 lbs = 315 lbs]
4 Reps - easy, but I forgot the last rep for a minute, lol. I did it as soon as I realized.
4 Reps - easy, my glasses fell off mid set haha
4 Reps - woop

One Arm Face Pull Warm Up
[10 lbs]
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps

SUPERSET Warm Up

2ct Pause Bench - 8 RPE
[Olympic Bar + Collars + 2x25 lbs + 2x5 lbs = 105 lbs]
8 Reps
8 Reps

[Olympic Bar + Collars + 2x45 lbs + 2x5 lbs = 145 lbs]
3 Reps

[Olympic Bar + Collars + 2x45 lbs + 2x10 lbs + 2x5 lbs = 165 lbs]
2 Reps

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

[Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x10 lbs = 205 lbs]
1 Reps - I love those facepulls superset warmups

[Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x10 lbs + 2x2.5 lbs = 210 lbs]

4 Reps - see above, honestly it was more difficult than RPE 8, so I'm taking off 5 lbs

[Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x10 lbs = 205 lbs]
4 Reps - that felt right
4 Reps - perfect training weight
6 Reps - basically stopped short of failure to test the RPEs, looks just about perfect to me

One Arm Face Pull Cool Down
[10 lbs]
15 Reps

Cossack Squats Warm Up
[BW]
5 Reps
5 Reps
5 Reps

SUPERSET Warm Up

Neutral Grip Pullup
[BW]
6 Reps
6 Reps
6 Reps

Competition Squat - 74%
[Olympic Bar + Collars + 2x45 lbs = 135 lbs]
7 Reps - yup, right shoulder a bit off, knees a bit creaky
7 Reps - widened my grip, felt a bit better

[Olympic Bar + Collars + 2x45 lbs + 4x10 lbs = 175 lbs]
3 Reps

[Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x10 lbs = 205 lbs]
2 Reps

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

[Olympic Bar + Collars + 4x45 lbs + 2x10 lbs + 2x5 lbs = 255 lbs]
1 Reps - go time

[Olympic Bar + Collars + 4x45 lbs + 4x10 lbs = 265 lbs]
4 Reps - easy but good challenge, good form, control
4 Reps - yup

Reverse Hyper Cool Down
[4x25 lbs = 100 lbs]
15 Reps - yup
15 Reps - yup
12 Reps - that's enough

Hammer Strength ISO Mid Row Pronated Grip (1 second pause)
(Seat Height: #9)
[2x45 lbs = 90 lbs Per Arm]
10 Reps

[2x45 lbs + 1x10 lbs + 1x5 lbs = 105 lbs Per Arm]
5 Reps

[3x45 lbs = 135 lbs Per Arm]
1 Rep

[2x45 lbs + 1x25 lbs + 1x10 lbs = 125 lbs Per Arm]
10 Reps - got 10, right side harder than left oddly
10 Reps - got 10
10 Reps - got 10
10 Reps - yup

Tricep Pressdown Machine Cool Down
[60 lbs]
15 Reps - yup

[70 lbs]
12 Reps - yup

[80 lbs]
8 Reps - yup

Barbell Curl (Strict) Reps Cool Down
[90 lbs]
1 Rep - yup
1 Rep
4 Rep - noice

SUPERSET

Barbell Curl (Strict) Reps Cool Down
[60 lbs]
10 Reps - yup
10 Reps
6 Reps

Notes:



4 reps of STRICT bicep curls at 90 lbs. Heck yes!!!! Well, lmfao, that just means I'm at about 100 lbs for 1 RM strict curl, which was what I thought I'd be around anyway. Well, I'll continue practicing with 90 lbs at 4 reps to practice for strength. Maybe 5 sets of 4 or something.

Workout Duration: 3 hours 45 minutes

[Camarija]

Date: Wednesday, November 4, 2020

Age: 32

Height: 6 foot 3 inches

Day 266 Morning Weight: 191 Pounds

Day 266 Body Fat %: ~ 14 %

Day 266 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 200 Pounds

Sleep: 5 Hours

Diet: Calorie Surplus

-

111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

505 ml Milk ~ 168.333 calories, 27.354 g protein

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

-

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

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

65 g blue cheese ~ 278.571 calories, 9.286 g protein, 27.857 g fat

200 g Black Beans ~ 169.231 calories, 10.768 g protein, 7.692 g fiber

-

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

200 g Black Beans ~ 169.231 calories, 10.768 g protein, 7.692 g fiber

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

-

Dymatize ISO 100 Gourmet Chocolate x1 ~ 120 calories, 25 g protein, 0.5 g fat

120 g Pistachios (shelled) ~ 360 calories, 12 g protein, 28 g fat, 6 g fiber

-

Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

-

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

-

Total ~ 3,790.366 calories, 202.176 g protein, 133.357 g fat, 48.384 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 4 - Rest Day 1

Notes:

Poor sleep, spent all day fixating on the US elections. Oof, trying to sleep early tonight to make up for lost sleep.

[Camarija]

Date: Thursday, November 4, 2020

Age: 32

Height: 6 foot 3 inches

Day 266 Morning Weight: 191 Pounds

Day 266 Body Fat %: ~ 14 %

Day 266 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 200 Pounds

Sleep: 10 Hours

Diet: Calorie Surplus

-

117 g Corn Chex ~ 450 calories, 9 g protein, 3 g fat, 6 g fiber

480 g Milk ~ 160 calories, 26 g protein

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

-

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

200 g Black Beans ~ 169.231 calories, 10.768 g protein, 7.692 g fiber

1 TBSP Olive Oil ~ 120 calories, 14 g fat

Swiss Cheese ~ 80 calories, 6 g protein, 7 g fat

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

-

Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

-

C4 Ultimate ~ 5 calories

Gatorade x3 ~ 240 calories

-
1 Cup Brown Rice ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber

200 g Black Beans ~ 169.231 calories, 10.768 g protein, 7.692 g fiber

1 TBSP Olive Oil ~ 120 calories, 14 g fat

Dymatize ISO 100 Gourmet Chocolate x1 ~ 120 calories, 25 g protein, 0.5 g fat

-

120 g Pistachios (shelled) ~ 360 calories, 12 g protein, 28 g fat, 6 g fiber

Dymatize ISO 100 Gourmet Chocolate x1 ~ 120 calories, 25 g protein, 0.5 g fat

-

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

-

Total ~ 3,818.462 calories, 214.536 g protein, 105.5 g fat, 43.384 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 4 - Day 3

Hip Adduction Warm Up
(Leg Position: #4)
[75 lbs]
10 Reps
10 Reps
10 Reps

+ SUPERSET WARM UP

Hip Abduction Warm Up
(Leg Position: #8)
[75 lbs]
15 Reps
15 Reps
15 Reps

Cossack Squats Warm Up
[BW]
5 Reps
5 Reps
5 Reps

+ SUPERSET WARM UP

Pronate Grip Pullup
[BW]
6 Reps
6 Reps
6 Reps

2ct Pause Squat - 9 RPE
[Olympic Bar + Collars + 2x45 lbs = 135 lbs]
8 Reps
8 Reps

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

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

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

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs = 275 lbs]
1 Reps - im ready

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x10 lbs = 295 lbs]
2 Reps - that was fun, good challenge but good form
2 Reps - same
2 Reps - got some knee wobble in the hole
2 Reps - see below, exactly parallel crease at hips depth, just a weird recording angle


One Arm Face Pull Warm Up
[10 lbs]
15 Reps
12 Reps
12 Reps
12 Reps

WARM UP SUPERSET WITH:

Competition Pause Bench - 68%
[Olympic Bar + 2x25 lbs + 2x10 = 115 lbs]
8 Reps
8 Reps

[Olympic Bar + 2x45 lbs = 135 lbs]
4 Reps

[Olympic Bar + 2x45 lbs + 2x10 lbs = 155 lbs]
3 Reps

[Olympic Bar + 2x45 lbs + 4x10 lbs = 175 lbs]

5 Reps - see above
5 Reps - yup
5 Reps - yup
5 Reps - yes
5 Reps - benched wider, felt nice
5 Reps - easy

One Arm Face Pull Warm Up
[10 lbs]
15 Reps - yup
15 Reps - got it
15 Reps - yeah
15 Reps - yoop

WARM UP SUPERSET WITH:

Feet Up Bench - 8 RPE
[Olympic Bar + 2x45 lbs + 2x25 lbs + 2x10 lbs = 205 lbs]

4 Reps - see above
4 Reps - got it
4 Reps - yupperz
4 Reps - yes

One Arm Face Pull Cool Down
[10 lbs]
15 Reps - yes

Competition Deadlift - 74%
[Olympic Bar + Collars + 2x45 lbs = 135 lbs]
8 Reps
8 Reps

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

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

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

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs +2x5 lbs = 285 lbs]
1 Reps - looking forward to these light deadlifts

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x10 lbs + 2x5 lbs= 305 lbs]
4 Reps - almost too easy
4 Reps - yup

Neutral Wide Grip Pull Up - Perfect Form
[BW]
10 Reps - yup
10 Reps - yup
10 Reps - yup
10 Reps - FINALLY GOT IT!!!!

SUPERSET Cool Down

Reverse Hyper Cool Down
[4x25 lbs = 100 lbs]
12 Reps - yup
12 Reps - yup
12 Reps - that's enough

Notes:


F I G H T
G R A V I T Y

Workout Duration: 3 Hours 15 Minutes

[Camarija]

Date: Friday, November 5, 2020

Age: 32

Height: 6 foot 3 inches

Day 266 Morning Weight: 191 Pounds

Day 266 Body Fat %: ~ 14 %

Day 266 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 200 Pounds

Sleep: 9 Hours

Diet: Calorie Surplus

-

117 g Corn Chex ~ 450 calories, 9 g protein, 3 g fat, 6 g fiber

480 g Milk ~ 160 calories, 26 g protein

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

-

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

Swiss Cheese ~ 80 calories, 6 g protein, 7 g fat

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

-

Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

-

C4 Ultimate ~ 5 calories

Gatorade x3 ~ 240 calories

-
SPLIT INTO TWO MEALS:


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

195 g Cajun Beans ~ 129.006 calories, 9.755 g protein, 2.819 g fat, 16.8 g fiber

1 TBSP Olive Oil ~ 120 calories, 14 g fat

Dymatize ISO 100 Gourmet Chocolate x1 ~ 120 calories, 25 g protein, 0.5 g fat

-

120 g Pistachios (shelled) ~ 360 calories, 12 g protein, 28 g fat, 6 g fiber

Dymatize ISO 100 Gourmet Chocolate x1 ~ 120 calories, 25 g protein, 0.5 g fat

-

Oatmeal Raisin Cookie x4 ~ 280 calories, 8 g protein, 28 g fat, 4 g fiber

-

Total ~ 3,889.006 calories, 206.755 g protein, 122.319 g fat, 46.8 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 4 - Day 4

Hip Adduction Warm Up
(Leg Position: #4)
[75 lbs]
10 Reps
10 Reps
10 Reps

+ SUPERSET WARM UP

Hip Abduction Warm Up
(Leg Position: #8)
[75 lbs]
15 Reps
15 Reps
15 Reps

Cossack Squats Warm Up
[BW]
5 Reps
5 Reps
5 Reps

+ SUPERSET WARM UP

Pronate Grip Pullup
[BW]
6 Reps
6 Reps
6 Reps

2ct Pause Deadlifts (pause barely off the floor) - RPE 9
[Olympic Bar + Collars + 2x45 lbs + 2x10 lbs = 155 lbs]
8 Reps - ez great
7 Reps

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

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

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x10 lbs = 295 lbs]
2 Reps

[Olympic Bar + Collars + 6x45 lbs + 2x5 lbs = 325 lbs]
1 Reps

[Olympic Bar + Collars + 6x45 lbs + 2x10 lbs + 2x5 lbs = 345 lbs]

2 Reps - maybe too easy? See above
2 Reps - nah, weight is fine, maybe a bit light but my form is good so I'm happy with that
2 Reps - yup, my underwear is biting into my lower abs area, makes me worry about hernia when pulling oof
3 Reps - decided to push this set a bit harder, see below


Wide Pronate Grip Pullup
[BW]
8 Reps
8 Reps
8 Reps

SUPERSET Cool Down

Reverse Hyper Cool Down
[4x25 lbs = 100 lbs]
12 Reps
15 Reps
15 Reps


One Arm Face Pull Warm Up
[10 lbs]
15 Reps
12 Reps
12 Reps
12 Reps
12 Reps - yup

SUPERSET Warm Up

Touch and Go Bench - RPE 8
[Olympic Bar + 2x45 lbs = 135 lbs]
7 Reps
7 Reps

[Olympic Bar + 2x45 lbs + 2x10 lbs + 2x5 lbs = 165 lbs]
4 Reps

[Olympic Bar + 2x45 lbs + 2x25 lbs + 2x5 lbs = 195 lbs]
3 Reps - I don't feel all the way warmed up oddly, my shoulders could have used a bit more reps. Tried to condense the warmup so fewer reps this time around.

[Olympic Bar + 2x45 lbs + 2x25 lbs + 2x10 lbs + 2x2.5 lbs = 210 lbs]
5 Reps - yup
5 Reps - yes
5 Reps - yes
9 Reps - fail on 10

SUPERSET Cool Down

One Arm Face Pull Cool Down
[10 lbs]
12 Reps - yup
12 Reps - yes
12 Reps - yes
12 Reps - yes

Close Grip Incline DB Press
[2x45 lb DBs = 90 lbs]
10 Reps

[2x50 lb DBs = 100 lbs]
5 Reps

[2x65 lb DBs = 130 lbs]
3 Reps

[2x55 lb DBs = 110 lbs]
10 Reps - good
10 Reps - yup
10 Reps - good
8 Reps - failed on 9

Hammer Strength ISO Mid Row Neutral Grip (1 second pause)
(Seat Height: #5)
[1x45 lbs + 35 lbs = 80 lbs Per Arm]
10 Reps

[2x45 lbs + 5 lbs = 95 lbs Per Arm]
5 Rep

[2x45 lbs + 25 lbs + 10 lbs + 5 lbs = 130 lbs Per Arm]
3 Rep

[2x45 lbs + 25 lbs = 115 lbs Per Arm]
9 Reps - good
9 Reps - yup
9 Reps - good!
9 Reps - yeeha
9 Reps - okay!
13 Reps - RPE 10 WITH BERSERKER RAGE

Notes:


W E ' V E
O N L Y
J U S T
B E G U N ! ! !

WORKOUT DURATION: 3 HOURS 35 MINUTES

[WolfRose7]

Very clean pauses, and 3.5 hours that's a session

[Camarija]

Very clean pauses, and 3.5 hours that's a session

Thanks! The weight was probably RPE 7, but I didn't want to push it and lose good form. But of fear of heavy weight I need to overcome there.

I've been trying to cut down my time in the gym but try as I may, I'm consistently in the gym 3 hours minimum. Good news is that I don't have any endurance issues and I can keep this up.

Some buddies invited me to train with them on separate days this week so I'm throwing in an extra 'arms' day today, and an extra chest/triceps/shoulders day later this week. MAYBE messing with the program by doing this, but I feel my bench press has a lot of potential for quick improvement, maybe this extra volume can help instead of hurt?

Anyway, I'll try and convert them over to Calgary Barbell training.

[WolfRose7]

Thanks! The weight was probably RPE 7, but I didn't want to push it and lose good form. But of fear of heavy weight I need to overcome there.

I've been trying to cut down my time in the gym but try as I may, I'm consistently in the gym 3 hours minimum. Good news is that I don't have any endurance issues and I can keep this up.

Some buddies invited me to train with them on separate days this week so I'm throwing in an extra 'arms' day today, and an extra chest/triceps/shoulders day later this week. MAYBE messing with the program by doing this, but I feel my bench press has a lot of potential for quick improvement, maybe this extra volume can help instead of hurt?

Anyway, I'll try and convert them over to Calgary Barbell training.

It'll have some knock on, how much depends how much bro failure stuff you do. Can always throw an extra rest day into your actual training to make up for it though.

[Camarija]

It'll have some knock on, how much depends how much bro failure stuff you do. Can always throw an extra rest day into your actual training to make up for it though.

Thinking back on what I learned from this Calgary Barbell program, I stayed away from true failure. Almost every set was RPE 6 to RPE 8. One exception was one Barbell Curl set of 95 lbs for 4 reps as a potentiation set. I feel like I already learned so much by training in this new style, and I feel like I've grown physically bigger and stronger in these short 4 weeks. Taking up this 2020 challenge was the kind of change in training I needed, exactly when I needed it

[Camarija]

Date: Saturday, November 7, 2020

Age: 32

Height: 6 foot 3 inches

Day 266 Morning Weight: 191 Pounds

Day 266 Body Fat %: ~ 14 %

Day 266 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 200 Pounds

Sleep: 8 Hours

Diet: Calorie Surplus

-

111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

480 g Milk ~ 160 calories, 26 g protein

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

-

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

Swiss Cheese ~ 80 calories, 6 g protein, 7 g fat

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

-

Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

-

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

Dymatize ISO 100 Gourmet Chocolate x1 ~ 120 calories, 25 g protein, 0.5 g fat

-

1 Cup Rolled Oats ~ 306 calories, 10.6 g protein, 5.2 g fat, 8.2 g fiber

1 Cup Strawberries ~ 56 calories, 1.2 g protein, 0.5 g fat, 3.5 g fiber

1/4 Cup Shredded Coconut ~ 97 calories, 0.7 g protein, 6 g fat, 2.1 g fiber

-

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

Dymatize ISO 100 Gourmet Chocolate x1 ~ 120 calories, 25 g protein, 0.5 g fat

-

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

-


Total ~ 4,024 calories, 217.5 g protein, 148.2 g fat, 50.8 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 4 - REST DAY 2 - FUN ARMS DAY

Superset #1

A.
Wide Neutral Chin Ups
3 Sets of 10-12 (bodyweight)

B.
Close Grip Tricep Dips
3 Sets of 12-20 (bodyweight)

Superset #2

A.
Barbell Curl
2 Sets of 10-15 (65 lbs)
1 Set of 4 (95 lbs)

B.
Decline EZ Bar French Press
2 Sets of 12-20 (65 lbs)
1 Sets of 10 (85 lbs)

Superset #3

A.
DB Hammer Curl
1 Sets of 7 (40 lb DBs)
1 Set of 10 (35 lb DBs)

B.
One Arms Tricep Pushdown/Kickback
1 Set of 20 (12.5 lbs)
1 Set of 20 (17.5 lbs)

Notes:


D E V I L

[Camarija]

Date: Sunday, November 8, 2020

Age: 32

Height: 6 foot 3 inches

Day 266 Morning Weight: 191 Pounds

Day 266 Body Fat %: ~ 14 %

Day 266 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 200 Pounds

Sleep: 8 Hours + 1 Hour Nap

Diet: Calorie Surplus

-

111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

480 g Milk ~ 160 calories, 26 g protein

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

-

Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

-

C4 Ultimate ~ 5 calories

Gatorade x3 ~ 240 calories

-

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

195 g Cajun Beans ~ 129.006 calories, 9.755 g protein, 2.819 g fat, 16.8 g fiber

Swiss Cheese ~ 80 calories, 6 g protein, 7 g fat

-

Dymatize ISO 100 Gourmet Chocolate x1 ~ 120 calories, 25 g protein, 0.5 g fat

-

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

195 g Cajun Beans ~ 129.006 calories, 9.755 g protein, 2.819 g fat, 16.8 g fiber

-

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

Dymatize ISO 100 Gourmet Chocolate x1 ~ 120 calories, 25 g protein, 0.5 g fat

-


Total ~ 3,488.012 calories, 214.51 g protein, 125.138 g fat, 62.6 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 5 - Day 1

Hip Adduction Warm Up
(Leg Position: #4)
[75 lbs]
10 Reps
10 Reps
10 Reps

+ SUPERSET WARM UP

Hip Abduction Warm Up
(Leg Position: #8)
[75 lbs]
15 Reps
15 Reps
15 Reps

Cossack Squats Warm Up
[BW]
5 Reps
5 Reps
5 Reps

+ SUPERSET WARM UP

Neutral Grip Pullup
[BW]
6 Reps
6 Reps
6 Reps

Competition Squat
[Olympic Bar + Collars + 2x45 lbs = 135 lbs]
8 Reps
8 Reps

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

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

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x5 lbs = 285 lbs]
2 Reps - felt challenging for some reason, not a good sign for next set but must expel negative thoughts now.

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x10 lbs + 2x5 lbs = 305 lbs]
3 Reps - hard but good form. Stance started too wide on the first rep but corrected for following two reps.

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs = 275 lbs]
4 Reps - felt easy

[Olympic Bar + Collars + 4x45 lbs + 4x10 lbs = 265 lbs]
5 Reps - easy, good form

[Olympic Bar + Collars + 4x45 lbs + 2x10 lbs + 2x5 lbs = 255 lbs]
6 Reps - easy great form, ribs down cue is making sense to me now

[Olympic Bar + Collars + 4x45 lbs + 2x10 lbs = 245 lbs]
7 Reps - easy stuff

[Olympic Bar + Collars + 4x45 lbs + 2x5 lbs = 235 lbs]
8 Reps - feels more like cardio

[Olympic Bar + Collars + 4x45 lbs = 225 lbs]
8 Reps - ez pz

Overhead Press - RPE 9
[Olympic Bar + 2x25 lbs = 95 lbs]
10 Reps - yup
10 Reps - yup

[Olympic Bar + 2x25 lbs + 2x5 lbs + 2.5 lbs = 110 lbs]
6 Reps - yup

[Olympic Bar + Collars + 2x25 lbs + 2x10 lbs + 2x5 lbs = 125 lbs]
6 Reps - yup

[Olympic Bar + 2x25 lbs + 2x10 lbs = 115 lbs]
8 Reps - felt good
7 Reps - awesome

SUPERSET Cool Down

Wide Neutral Pullup Cool Down
[10 lbs]
7 Reps - yup
7 Reps - yup
7 Reps - yup
7 Reps - yup
7 Reps - yup
7 Reps - yup

Notes:


H O W
C A N
D O
T H I S

Normally there would be an additional 8 sets of Bench Press today. Instead of doing those 8 sets of Bench Press today, I am doing a Chest/Tricep/Shoulder workout tomorrow.

Also, I changed up the volume work for squats. The planned work was just way too light, it felt next to useless. Instead I ramped down weight in 10 lb intervals after the top set, RPE 6 to 8, so not overly taxing volume; fatigue feels manageable.

Workout Duration: 2 Hours 20 Minutes

[Camarija]

Date: Monday, November 9, 2020

Age: 32

Height: 6 foot 3 inches

Day 266 Morning Weight: 191 Pounds

Day 266 Body Fat %: ~ 14 %

Day 266 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 200 Pounds

Sleep: 7 Hours

Diet: Calorie Surplus

-

111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

480 g Milk ~ 160 calories, 26 g protein

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

-

Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

-

C4 Ultimate ~ 5 calories

Gatorade x3 ~ 240 calories

-

111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

480 g Milk ~ 160 calories, 26 g protein

-

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

195 g Cajun Beans ~ 129.006 calories, 9.755 g protein, 2.819 g fat, 16.8 g fiber

-

Dymatize ISO 100 Gourmet Chocolate x1 ~ 120 calories, 25 g protein, 0.5 g fat

-

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

Dymatize ISO 100 Gourmet Chocolate x1 ~ 120 calories, 25 g protein, 0.5 g fat

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

-

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

-


Total ~ 3,699.006 calories, 217.755 g protein, 93.319 g fat, 46.8 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 5 - Day 1 Continued - Extra Shoulders and Triceps

One Arm Face Pull
[10 lbs]
15 Reps
12 Reps

Competition Bench
[Olympic Bar + Collars + 2x35 lbs = 115 lbs]
12 Reps

[Olympic Bar + Collars + 2x45 lbs + 2x10 lbs = 155 lbs]
12 Reps

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

[Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x10 = 205 lbs]
8 Reps

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

[Olympic Bar + Collars + 2x45 lbs + 2x25 lbs = 185 lbs]
12 Reps
10 Reps
9 Reps

[Olympic Bar + Collars + 2x45 lbs + 2x10 lbs = 155 lbs]
12 Reps

Rear Delt Fly Machine
[?? Lbs]
15 Reps
15 Reps
12 Reps

DB Shoulder Press
[30 lb DBs]
10 Reps

[40 lb DBs]
10 Reps

[50 lb DBs]
10 Reps
10 Reps

Tricep Rope Pushdowns
[50 lbs]
10 Reps
10 Reps
10 Reps

V Bar Pushdowns
[72.5 lbs]
12 Reps
12 Reps

[95 lbs]
8 Reps

[50 lbs]
6 Reps

Overhead DB Extension
[50 lbs]
12 Reps

[75 lbs]
6 Reps

[55 lbs]
10 Reps

One Arm Face Pull
[10 lbs]
15 Reps
12 Reps

Inverted Row
15 Reps
12 Reps
12 Reps

One Arm Face Pull
[10 lbs]
15 Reps
12 Reps
12 Reps
12 Reps

Notes:

Bro Day
Much Swole

My bench is blowing up

I feel like I missed out on a ton of rotator cuff work today, so later on I'll do additional face pulls and inverted rows.

Workout Duration: 1 Hour 45 Minutes

[Camarija]

Date: Tuesday, November 10, 2020

Age: 32

Height: 6 foot 3 inches

Day 266 Morning Weight: 191 Pounds

Day 266 Body Fat %: ~ 14 %

Day 266 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 200 Pounds

Sleep: 10 Hours

Diet: Calorie Surplus

-

111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

480 g Milk ~ 160 calories, 26 g protein

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

-

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

195 g Cajun Beans ~ 129.006 calories, 9.755 g protein, 2.819 g fat, 16.8 g fiber

Swiss Cheese ~ 80 calories, 6 g protein, 7 g fat

-

Dymatize ISO 100 Chocolate Peanut Butter x2 ~ 240 calories, 50 g protein, 1 g fat

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

-

Dymatize ISO 100 Gourmet Chocolate x1 ~ 120 calories, 25 g protein, 0.5 g fat

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

195 g Cajun Beans ~ 129.006 calories, 9.755 g protein, 2.819 g fat, 16.8 g fiber

-

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

Dymatize ISO 100 Gourmet Chocolate x1 ~ 120 calories, 25 g protein, 0.5 g fat

-

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

-


Total ~ 3,703.012 calories, 222.51 g protein, 153.138 g fat, 66.6 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 4 - Rest Day 3 (overdue)

Notes:

Pulled something in my back so need to rest today. I think it was from extremely slow tempo inverted rows yesterday, really hit my mid back deep. Also overdue rest day back from week 4 so hopefully I'll get good growth from extra rest today.

[Camarija]

Date: Wednesday, November 11, 2020
Age: 32

Height: 6 foot 3 inches

Day 266 Morning Weight: 191 Pounds

Day 266 Body Fat %: ~ 14 %

Day 266 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 200 Pounds

Sleep: 9.25 Hours

Diet: Calorie Surplus

-

111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

480 g Milk ~ 160 calories, 26 g protein

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

-

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

195 g Cajun Beans ~ 129.006 calories, 9.755 g protein, 2.819 g fat, 16.8 g fiber

Swiss Cheese ~ 80 calories, 6 g protein, 7 g fat

-
Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

-

C4 Ultimate ~ 5 calories

Gatorade x3 ~ 240 calories

-

Dymatize ISO 100 Gourmet Chocolate x1 ~ 120 calories, 25 g protein, 0.5 g fat

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

195 g Cajun Beans ~ 129.006 calories, 9.755 g protein, 2.819 g fat, 16.8 g fiber

-

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

Dymatize ISO 100 Gourmet Chocolate x1 ~ 120 calories, 25 g protein, 0.5 g fat

-

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

-

Total ~ 4,048.012 calories, 222.51 g protein, 153.138 g fat, 66.6 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 5 - Day 2

Cossack Squats Warm Up
[BW]
5 Reps
5 Reps
5 Reps

+ SUPERSET WARM UP

Neutral Grip Pullup
[BW]
6 Reps
6 Reps
6 Reps

Competition Deadlift
[Olympic Bar + Collars + 2x45 lbs = 135 lbs]
7 Reps

[Olympic Bar + Collars + 2x45 lbs + 2x10 lbs + 2x5 lbs = 165 lbs]
8 Reps

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

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

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

[Olympic Bar + Collars + 6x45 lbs + 2x10 lbs + 2x5 lbs = 345 lbs]
1 Reps - I'm feeling warmed up

[Olympic Bar + Collars + 6x45 lbs + 2x25 lbs = 365 lbs] - RPE 7.5
4 Reps - thought I was doing 375 lbs and it felt light lmfao


[Olympic Bar + Collars + 6x45 lbs + 2x25 lbs + 2x10 lbs = 385 lbs] - RPE 8
3 Reps - sorry for the bad angle

5 Reps - form be dammed, a demon took over the wheel for this set , RPE 9 ish but didn't feel heavy


[Olympic Bar + Collars + 6x45 lbs + 2x25 lbs = 365 lbs]
3 Reps - yup, felt heavy

[Olympic Bar + Collars + 6x45 lbs + 2x10 lbs + 2x5 lbs = 345 lbs]
4 Reps - felt some fatigue kick in

[Olympic Bar + Collars + 6x45 lbs + 2x5 lbs = 325 lbs] - RPE 4
5 Reps - feels harder than it should, that fatigue kick

[Olympic Bar + Collars + 6x45 lbs = 315 lbs] - RPE 4
5 Reps - fatigue creep, im done with DL today

One Arm Face Pull Warm Up
[10 lbs]
15 Reps - yup
12 Reps - yup
12 Reps - yup
12 Reps - yup
12 Reps - yup
12 Reps - yup
12 Reps - YUP

SUPERSET Warm Up

2ct Pause Bench - RPE 9
[Olympic Bar + 2x45 lbs = 135 lbs]
10 Reps - yup

[Olympic Bar + 2x45 lbs + 2x10 lbs = 155 lbs]
10 Reps - yup

[Olympic Bar + 2x45 lbs + 2x25 lbs = 185 lbs]
5 Reps - yup

[Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x10 lbs = 205 lbs]
3 Reps - yup

[Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x10 lbs + 2x5 lbs = 215 lbs]
5 Reps - that was RPE 9 or 9.5

[Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x10 lbs = 205 lbs]
4 Reps - EASY BABY
5 Reps - LETS GOOOOOO

Cossack Squats Warm Up
[BW]
5 Reps - oooh
5 Reps - working out the creakies
5 Reps - much much better now

High Bar Squat
[Olympic Bar + Collars + 2x45 lbs = 135 lbs]
7 Reps - my knees hurt like mofos
7 Reps - knees hurt a bit less but still pain

[Olympic Bar + Collars + 2x45 lbs + 2x25 lbs +2x5 lbs = 195 lbs]
3 Reps - still pain but not too bad

[Olympic Bar + Collars + 4x45 lbs = 225 lbs]
3 Reps - feels heavy

[Olympic Bar + Collars + 4x45 lbs + 2x10 lbs + 2x5 lbs = 255 lbs]
2 Reps - not terrible actually

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs = 275 lbs]
3 Reps - ouch im done for today

WORK SETS ARE CANCELLED TODAY DUE TO LACK OF ENERGY AND KNEE PAIN

SUPERSET Cool Down

Wide Grip Neutral Pullup Cool Down
[10 lbs]
7 Reps - yup
7 Reps - easy up
7 Reps - flying
7 Reps - yeep
7 Reps - easy street
10 Reps - yeet

Notes:



Holy mother of workouts, this is going to take a LOOOONG time.

And yeah, I'm deciding to go ham on deadlifts today. The loads are heavier than in the program, but the overall volume and fatigue is mostly the same, just a bit higher. <- this was a mistake.

I went very easy/light on squats today because I put my effort in early and my knees hurt a bit too much. Plus I went hard on squats on Monday. <- hurt too much and no energy to actually do work sets today. That's a fail I'll need to learn from.

Workout Duration: 3 Hours 5 Minutes

[Camarija]

Date: Thursday, November 12, 2020

Age: 32

Height: 6 foot 3 inches

Day 266 Morning Weight: 191 Pounds

Day 266 Body Fat %: ~ 14 %

Day 266 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 200 Pounds

Sleep: 9 Hours

Diet: Calorie Surplus

-

480 g Milk ~ 160 calories, 26 g protein

111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

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

-

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

Swiss Cheese ~ 80 calories, 6 g protein, 7 g fat

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

-

Dymatize ISO 100 Gourmet Chocolate x2 ~ 240 calories, 50 g protein, 1 g fat

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

-

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

Dymatize ISO 100 Gourmet Chocolate x1 ~ 120 calories, 25 g protein, 0.5 g fat

-

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

Dymatize ISO 100 Gourmet Chocolate x1 ~ 120 calories, 25 g protein, 0.5 g fat

-

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

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Total ~ 4,225 calories, 215 g protein, 165.5 g fat, 43 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: DEAD INSIDE

Workout: Week 5 - REST DAY 1

Notes:



My hubris got me. I am absolutely crushed right now.

Tomorrow I'm going to throw together some squats, bench, and rows as a filler day, then resting for the weekend to recover.

FINALLY, I will be REPEATING Week 5, EXACTLY AS WRITTEN.

No more of this "oh I was feeling beast mode so I went all out" hubris.

[WolfRose7]

Very solid 2ct pause bench numbers man, going to have to watch my back on that lift

[Camarija]

Very solid 2ct pause bench numbers man, going to have to watch my back on that lift

Thanks bro!!!

Yeah I can feel my bench has potential to blow up faster than my other lifts, but I don't think I can catch your bench max this year. I'll make it a goal to chase you for next year though!