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  1. #61
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    Date: Friday, November 13, 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

    148 g Cheerios ~ 560 calories, 12 g protein, 8 g fat, 12 g fiber

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

    -

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

    Munster Cheese x 2 ~ 160 calories, 10 g protein 12 g fat

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

    Mozzarella Cheese Stick x2 ~ 120 calories, 12 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

    -

    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 Chocolate Peanut Butter 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 Chocolate Peanut Butter 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 ~ 4,345 calories, 222 g protein, 160.5 g fat, 46 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: DEAD INSIDE

    Workout: Week 5 - REST DAY 2

    Notes:



    I woke up today and took inventory of all my muscles and joints. They range from a little sore to very sore. I couldn't think of any exercise I could do today that wouldn't interfere with sore muscle/joint recovery.

    My lower back is dead. My upper back is dead. My rear delts are dead. My knees are dead. My hips are dead.

    My front delts are sore. My biceps are sore. My forearms are sore. My quads are sore. My hamstrings are sore.

    My shoulder joint is tired. My elbow joint is tired.

    My chest is mostly fine but a little tired. Same with triceps and calves.

    This means I'm taking rest days until Monday, whereupon I will restart from Week 5.

    I'm increasing my calories to try to aid recovery.
    Last edited by Camarija; 11-13-2020 at 08:03 PM.
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  2. #62
    Joe_C JoeFiji12's Avatar
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    JoeFiji12 is offline
    You sound like Arnold when he got into weight training
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  3. #63
    Time is Muscle ECGordyn's Avatar
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    ECGordyn is offline
    Originally Posted by Camarija View Post
    FINALLY, I will be REPEATING Week 5, EXACTLY AS WRITTEN.
    Best idea man. Save Hulk mode for week 8 or later when energy reserves are much deeper.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Currently cutting, workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1626795193&viewfull=1#post1626795193
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  4. #64
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    Originally Posted by JoeFiji12 View Post
    You sound like Arnold when he got into weight training


    Originally Posted by ECGordyn View Post
    Best idea man. Save Hulk mode for week 8 or later when energy reserves are much deeper.
    Thanks brother! It's a heck of a lot of fun getting that intensity and I'm looking forward to the next time I can bring that level of energy, but I'm learning (the hard way) the value of patience.

    There's this custom of tying a string around your finger to remember something, usually a promise. I think I'll do this for the next few weeks to remember not to hulk out in the middle of a training session.
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  5. #65
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    Date: Saturday, November 14, 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

    -

    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

    -

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

    Tortilla x4 ~ 200 calories, 4 g protein, 2 g fat, 4 g fiber

    Munster Cheese x 1 ~ 80 calories, 5 g protein 6 g fat

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

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

    Tortilla x4 ~ 200 calories, 4 g protein, 2 g fat, 4 g fiber

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

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

    -

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

    256 g Small Red Bean ~ 267.658 calories, 17.222 g protein, 1.088 g fat, 17.222 g fiber

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

    -

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

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

    -

    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 ~ 4,082.658 calories, 227.222 g protein, 138.088 g fat, 58.222 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: DEAD INSIDE

    Workout: Week 5 - REST DAY 3

    Notes:



    Recovery in progress.

    Last edited by Camarija; 11-14-2020 at 08:08 PM.
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  6. #66
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    Date: Sunday, November 15, 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

    -

    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

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

    Tortilla x4 ~ 200 calories, 4 g protein, 2 g fat, 4 g fiber

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

    Tortilla x4 ~ 200 calories, 4 g protein, 2 g fat, 4 g fiber

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

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

    -

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

    250 g Small Red Bean ~ 261.385 calories, 16.818 g protein, 1.063 g fat, 16.818 g fiber

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

    -

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

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

    -

    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 ~ 4,236.385 calories, 220.818 g protein, 161.063 g fat, 57.818 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: DEAD INSIDE

    Workout: Week 5 - REST DAY 4

    Notes:



    Recovery in progress.

    My hips, knees, and shoulders are still not perfect, everything else feels healed up.
    Last edited by Camarija; 11-15-2020 at 06:11 PM.
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  7. #67
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    Date: Monday, November 16, 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

    250 g Small Red Bean ~ 261.385 calories, 16.818 g protein, 1.063 g fat, 16.818 g fiber

    -

    Dymatize ISO 100 Orange Dreamsickle x2 ~ 220 calories, 50 g protein

    -

    C4 Ultimate ~ 5 calories

    Gatorade x3 ~ 240 calories

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

    -

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

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    250 g Small Red Bean ~ 261.385 calories, 16.818 g protein, 1.063 g fat, 16.818 g fiber

    -

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

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

    -

    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 ~ 4,192.77 calories, 230.636 g protein, 140.626 g fat, 66.636 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 - wow knee pain almost gone
    5 Reps
    5 Reps - knee pain is 99% eliminated. Very minor right knee tingles.

    + SUPERSET WARM UP

    Neutral Grip Pullup
    [BW]
    7 Reps
    7 Reps
    7 Reps - surprisingly tough

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

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

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

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

    [Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x5 lbs = 285 lbs]
    1 Reps

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

    [Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x10 lbs + 2x5 lbs = 305 lbs] RPE 8
    3 Reps - last rep turned into a bit of squat morning, but not too bad really

    [Olympic Bar + Collars + 4x45 lbs + 2x5 lbs = 235 lbs] 65%
    5 Reps
    5 Reps
    5 Reps
    5 Reps
    5 Reps
    5 Reps = OK

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

    SUPERSET WARM UP

    Competition Bench
    [Olympic Bar + Collars + 2x25 lbs = 95 lbs]
    10 Reps

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

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

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

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

    [Olympic Bar + Collars + 4x45 lbs + 2x2.5 lbs = 230 lbs] RPE 8
    3 Reps

    [Olympic Bar + Collars + 2x45 lbs + 2x10 lbs + 2x5 lbs + 2x2.5 lbs = 170 lbs] 65%
    5 Reps
    5 Reps
    5 Reps
    5 Reps
    5 Reps
    5 Reps
    5 Reps

    Overhead Press
    [Olympic Bar + 2x25 lbs = 95 lbs]
    10 Reps
    10 Reps

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

    [Olympic Bar + Collars + 2x25 lbs + 2x10 lbs + 2x5 lbs + 2x2.5 lbs = 130 lbs] RPE 9
    6 Reps

    [Olympic Bar + 2x25 lbs + 2x10 lbs + 2x2.5 lbs = 120 lbs] Fatigue Set
    6 Reps - adrenaline kicked in to help here
    6 Reps

    SUPERSET Cool Down

    Wide Neutral Pullup Cool Down
    [10 lbs]
    7 Reps
    7 Reps
    7 Reps
    7 Reps
    7 Reps
    7 Reps - wide pronate, felt easy and awesome

    Notes:


    Exactly as written.

    I was surprised how my knees, hips, and shoulders were pain free today during all of my exercises. All of that recovery was worth it.

    I was too afraid to squat 315 lbs for 3 reps today, so I did 305 lbs for 3. Honestly, I think 305 lbs felt about RPE 8 so it was fine I guess.

    I broke my phone at the start of this workout, but luckily a nice gym bro let me borrow his phone to copy paste this journal entry, email it to the gym staff, and the gym staff printed it out. All so I could follow the program, exactly as written. Heck yes!

    As for the phone... yeah it was a $1,400 phone so obviously not great. Have to talk with my carrier to see if they can do a swap or fix it or something. Problems for tomorrow, for now I'm just swapping my SIM to one of my other phones. Luckily I have literally +10 extra phones on hand.

    The workout duration is a bit misleading because of all the issues surrounding breaking my phone, but maybe it added an additional 20 minutes or so.

    Workout Duration: 3 Hours 50 Minutes
    Last edited by Camarija; 11-16-2020 at 09:12 PM.
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  8. #68
    ... Raigs's Avatar
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    Raigs is offline
    Don’t know how I missed this. I’m in! So many squats!!! Man you had to feel that
    My “training log”
    https://forum.bodybuilding.com/showthread.php?t=178659261

    Here to stay motivated and to motivate others
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  9. #69
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    Originally Posted by Raigs View Post
    Don’t know how I missed this. I’m in! So many squats!!! Man you had to feel that
    Welcome back brother!

    I took four (4) consecutive rest days prior to today, so luckily everything still feels fresh. Knees, hips, and shoulders are happy so I'm happy too!

    However you arrived at a trying time (not really, but for dramatic effect!). RIP phone. Lost to haphazard handling in the gym today. Now I need to talk to my carrier tomorrow and figure out if any Black Friday deals can save me.

    **edit**

    ALWAYS A PLEASURE TO HAVE YOU BRO!!!
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  10. #70
    ... Raigs's Avatar
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    Raigs is offline
    Originally Posted by Camarija View Post
    Welcome back brother!

    I took four (4) consecutive rest days prior to today, so luckily everything still feels fresh. Knees, hips, and shoulders are happy so I'm happy too!

    However you arrived at a trying time (not really, but for dramatic effect!). RIP phone. Lost to haphazard handling in the gym today. Now I need to talk to my carrier tomorrow and figure out if any Black Friday deals can save me.

    **edit**

    ALWAYS A PLEASURE TO HAVE YOU BRO!!!

    Ah man that’s terrible. Put it on a weight stacked then it just got smashed ?
    My “training log”
    https://forum.bodybuilding.com/showthread.php?t=178659261

    Here to stay motivated and to motivate others
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  11. #71
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    Originally Posted by Raigs View Post
    Ah man that’s terrible. Put it on a weight stacked then it just got smashed ?
    My phone wears a big chunky case and a decent screen protector, so normally I get in the habit of tossing my phone when I no longer require it.

    Unfortunately, there was a rogue piece of metal jutting out from the back of the power rack I was using.

    Bing, bang, boom. My screen gets hit hard enough in exactly the wrong way to render it useless.

    I know a place that fixes phone screens for a few bones, but first I'm going to ask my carrier if they'll accept a trade in. No big dealio.
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  12. #72
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 547
    Rep Power: 12043
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Date: Tuesday, November 17, 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

    -

    148 g Cheerios ~ 560 calories, 12 g protein, 8 g fat, 12 g fiber

    600 g Milk ~ 200 calories, 32.5 g protein

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

    -

    Dymatize ISO 100 Orange Dreamsickle x2 ~ 220 calories, 50 g protein

    -

    C4 Ultimate ~ 5 calories

    Gatorade x3 ~ 240 calories

    -
    SPLIT INTO TWO MEALS:


    Dymatize ISO 100 Orange Dreamsickle x2 ~ 220 calories, 50 g protein

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

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    250 g Small Red Bean ~ 261.385 calories, 16.818 g protein, 1.063 g fat, 16.818 g fiber

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

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    -

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

    -

    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

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

    -


    Total ~ 4,031.385 calories, 215.318 g protein, 127.563 g fat, 48.818 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]
    7 Reps
    7 Reps
    7 Reps

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

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

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

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

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

    [Olympic Bar + Collars + 6x45 lbs + 2x25 lbs = 365 lbs]
    2 Reps

    [Olympic Bar + Collars + 6x45 lbs + 2x25 lbs + 2x10 lbs + 2x5 lbs = 395 lbs] - RPE 8
    3 Reps


    [Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x10 lbs = 295 lbs] - 65%
    5 Reps
    5 Reps
    5 Reps
    5 Reps
    5 Reps
    5 Reps

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

    SUPERSET Warm Up

    2ct Pause Bench - RPE 9
    [Olympic Bar + Collars + 2x25 lbs = 95 lbs]
    10 Reps

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

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

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

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

    [Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x10 lbs + 2x5 lbs + 2x2.5 lbs = 220 lbs]
    4 Reps - I got it, but my spotter robbed me a bit at the end of the rep. It was going up nice and easy and he was a little eager to rack it. Nice guy for spotting me though!

    [Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x10 lbs + 2x2.5 lbs = 210 lbs]
    4 3 Reps - failed on 4, probably because I only rested two minutes and I was doing 3/4 ct pauses instead of 2 ct pauses. Woops. Dropping weight 5 more lbs to see if that works better.

    [Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x10 lbs = 205 lbs]
    4 Reps - easy, I had my spotter count the pause and it was so much easier. I could have done more, but this was fine.

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

    + SUPERSET WARM UP

    Wide Grip Neutral Pullup Warm Up
    [BW]
    7 Reps
    7 Reps
    7 Reps

    High Bar Squat
    [Olympic Bar + Collars + 2x45 lbs = 135 lbs]
    5 Reps - knee pain
    5 Reps - minor knee pain
    5 Reps - knee pain is mostly gone, I changed up my stance to wide and angled my feet out, pushed out with me knees, knee pain gone

    [Olympic Bar + Collars + 2x45 lbs + 2x25 lbs +2x5 lbs = 195 lbs]
    3 Reps - same as above, knee pain gone by changing to wide stance and angling feet out, pushing out with my knees

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

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

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

    [Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x10 lbs = 295 lbs]
    4 Reps - great, but last rep was a squat morning, so dropping the weight 10 lbs

    [Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x5 lbs = 285 lbs]
    4 Reps - great form, but knee pain has returned!!!! Dropping weight 10 more lbs to see if knee pain gets relieved

    [Olympic Bar + Collars + 4x45 lbs + 2x25 lbs = 275 lbs]
    4 Reps - Great form, but alas, the knee pain has returned and decided to stay. Heck.


    Notes:


    D O N ' T
    S T O P

    EXACTLY AS WRITTEN

    Only noteworthy changes, I accidentally turned 2ct Pause Bench into 3/4 Ct Pause Bench so I dropped the weight there a bit. As for squats, knee pain unfortunately returned at the top set and I dropped the weight 10 lbs twice. Not a huge deal.

    Overall great session, but I removed all of the extra pullups I had originally planned on doing. WHAT THE HECK WAS I THINKING ADDING ALL OF THOSE PULLUPS, LOL!!! I removed 49 pullups from today. I still did 42 Pullups, so yeah, all of those extra pullups would have been excessive.

    Workout Duration: 3 Hours 35 Minutes
    Last edited by Camarija; 11-17-2020 at 10:56 PM.
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  13. #73
    ... Raigs's Avatar
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    Raigs is offline
    Holy volume! Squats and dead’s in the same workout with some weight. Was it taxing?how you feeling now?
    My “training log”
    https://forum.bodybuilding.com/showthread.php?t=178659261

    Here to stay motivated and to motivate others
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  14. #74
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
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    Camarija is offline
    Originally Posted by Raigs View Post
    Holy volume! Squats and dead’s in the same workout with some weight. Was it taxing?how you feeling now?
    Yeah, this program is killer!!! Last week I thought I was above the program and could handle MORE weight and MORE volume, so I went nuts last week throwing tons of weight around. It turns out, I don't really know what I'm doing, and the people who wrote the program know a heck of a lot more than I do. So this week I'm repeating last week, but I'm doing it EXACTLY AS WRITTEN.

    Overall, yes. It's a ton of volume and my legs are going to turn into tree trunks. But the weights are mostly relatively light for me in the rep ranges that I'm using so it's actually not too bad. The main issue doesn't seem to be related to muscle recovery; my legs aren't sore and they can recover just fine. The problem is that when I'm doing this much volume with this much weight my joints tend to become unhappy. I think I'm RIGHT on the line where my hips and shoulders haven't given me problems so far this week, but my knees are started to tell me to take it easy. Rest day tomorrow, so I'm icing these knees.

    Thanks for checking in bro!!
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
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  15. #75
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
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    Camarija is offline
    Date: Wednesday, November 18, 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: 6.5 Hours

    Diet: Calorie Surplus

    -

    148 g Cheerios ~ 560 calories, 12 g protein, 8 g fat, 12 g fiber

    600 g Milk ~ 200 calories, 32.5 g protein

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

    -

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

    Cheddar 2% Cheese x 2 ~ 120 calories, 12 g protein 9 g fat

    Baby Swiss Cheese x2 ~ 80 calories, 12 g protein, 14 g fat

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

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

    1 TBSP Olive Oil ~ 120 calories, 14 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

    250 g Small Red Bean ~ 261.385 calories, 16.818 g protein, 1.063 g fat, 16.818 g fiber

    250 g Small Red Bean ~ 261.385 calories, 16.818 g protein, 1.063 g fat, 16.818 g fiber

    -

    Dymatize ISO 100 Orange Dreamsickle x2 ~ 220 calories, 50 g protein

    -

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

    -


    Total ~ 3,617.77 calories, 221.136 g protein, 89.626 g fat, 67.636 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Tired

    Workout: Week 5 - Rest Day 1

    Notes:



    Taking it easy, watching this video a bunch of times until squat form becomes obvious.
    Last edited by Camarija; 11-18-2020 at 10:43 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
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    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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  16. #76
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 547
    Rep Power: 12043
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Date: Thursday, November 19, 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: 9.5 Hours

    Diet: Calorie Surplus

    -

    148 g Cheerios ~ 560 calories, 12 g protein, 8 g fat, 12 g fiber

    600 g Milk ~ 200 calories, 32.5 g protein

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

    -

    Dymatize ISO 100 Orange Dreamsickle x2 ~ 220 calories, 50 g protein

    -

    C4 Ultimate ~ 5 calories

    Gatorade x3 ~ 240 calories

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

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

    1 TBSP Olive Oil ~ 120 calories, 14 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

    Cheddar 2% Cheese x 2 ~ 120 calories, 12 g protein 9 g fat

    Baby Swiss Cheese x2 ~ 80 calories, 12 g protein, 14 g fat

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

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

    -

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

    -


    Total ~ 3,810 calories, 224.5 g protein, 115.5 g fat, 40 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Week 5 - Day 3

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

    + SUPERSET WARM UP

    Neutral Grip Pullup
    [BW]
    7 Reps
    7 Reps
    7 Reps

    Pin 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

    [Olympic Bar + Collars + 4x45 lbs + 2x25 lbs = 275 lbs] - RPE 8, RPE 9
    3 Reps
    4 Reps - The safeties may have been a little too high


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


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

    SUPERSET Warm Up

    Close Grip Bench - RPE 9
    [Olympic Bar + Collars + 2x25 lbs = 95 lbs]
    10 Reps

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

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

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

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

    [Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x10 lbs + 2x5 lbs + 2x2.5 lbs = 220 lbs] RPE 9
    5 Reps

    [Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x10 lbs + 2x5 lbs + 2x2.5 lbs = 220 lbs] - 2F
    3 Reps
    3 Reps

    Larsen Bench
    [Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x10 lbs = 205 lbs] - RPE 9
    5 Reps

    [Olympic Bar + Collars + 2x45 lbs + 2x25 lbs +2x5 lbs = 195 lbs] - 1F
    5 Reps

    Notes:


    S O U N D
    T H E
    S I R E N

    EXACTLY AS WRITTEN

    First of all, I'm so happy this workout was so short.

    Second of all, OH MY GOODNESS, MY KNEES ARE SAVED!!!

    This new squat form is a total game changer. Squats feel SUPER easy now with ZERO KNEE PAIN AT ALL.

    HALLELUJAH!

    Workout Duration: 2 Hours 5 Minutes
    Last edited by Camarija; 11-19-2020 at 11:50 PM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
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  17. #77
    Registered User WolfRose7's Avatar
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    Skindred! my countrymen
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  18. #78
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    Originally Posted by WolfRose7 View Post
    Skindred! my countrymen
    Lol! Welsh Reggae Metal sounded like a weird mix but it's actually a lot of fun
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  19. #79
    Unregistered User MyEgoProblem's Avatar
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    Work getting done in here!
    The right answer is usually "it depends"...
    And those that talk in absolutes should almost certainly be ignored unless you want to buy their stuff.
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  20. #80
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    Originally Posted by MyEgoProblem View Post
    Work getting done in here!


    Bulking till I become swole Santa!!
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
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    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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  21. #81
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    Date: Friday, November 20, 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

    -

    148 g Cheerios ~ 560 calories, 12 g protein, 8 g fat, 12 g fiber

    600 g Milk ~ 200 calories, 32.5 g protein

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

    -

    Dymatize ISO 100 Orange Dreamsickle x2 ~ 220 calories, 50 g protein

    -

    C4 Ultimate ~ 5 calories

    Gatorade x3 ~ 240 calories

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

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

    1 TBSP Olive Oil ~ 120 calories, 14 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

    Cheddar 2% Cheese x 2 ~ 120 calories, 12 g protein 9 g fat

    Baby Swiss Cheese x2 ~ 80 calories, 12 g protein, 14 g fat

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

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

    -

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

    -


    Total ~ 3,810 calories, 224.5 g protein, 115.5 g fat, 40 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Week 5 - Day 4

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

    + SUPERSET WARM UP

    Wide Neutral Grip Pullup
    [BW]
    7 Reps
    7 Reps
    7 Reps

    2ct Pause Deadlift
    [Olympic Bar + Collars + 2x45 lbs = 135 lbs]
    6 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 + 6x45 lbs = 315 lbs]
    2 Reps

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

    [Olympic Bar + Collars + 6x45 lbs + 4x10 lbs = 355 lbs] - RPE 8
    3 Reps

    [Olympic Bar + Collars + 6x45 lbs + 2x10 lbs + 2x5 lbs = 345 lbs] - RPE 9
    5 Reps - HARD AF

    [Olympic Bar + Collars + 6x45 lbs + 2x5 lbs = 325 lbs] - 2F
    5 Reps
    5 Reps

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

    SUPERSET Warm Up

    Touch and Go Bench - RPE 8
    [Olympic Bar + Collars + 2x25 lbs = 95 lbs]
    10 Reps

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

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

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

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

    [Olympic Bar + Collars + 4x45 lbs = 225 lbs] - RPE 8 + 3R
    5 Reps
    5 Reps
    5 Reps
    5 Reps

    Barbell Curl
    [60 lbs]
    10 Reps

    [90 lbs] - AMRAP
    7 Reps


    [90 lbs + 60 lbs] - AMRAP + 1xMYO Reps
    4 Reps
    10 Reps

    Notes:



    EXACTLY AS WRITTEN - added barbell curls because it's part of the 2020 competition thread, shouldn't interfere with my training.

    Pretty good workout! I'm feeling overall healthy so far so good.

    I think tomorrow I'll do a light calisthenic workout, mostly for cardio more than anything else.

    Workout Duration: 2 Hours 40 Minutes
    Last edited by Camarija; 11-25-2020 at 09:45 PM.
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  22. #82
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    Date: Saturday, November 21, 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

    -

    148 g Cheerios ~ 560 calories, 12 g protein, 8 g fat, 12 g fiber

    600 g Milk ~ 200 calories, 32.5 g protein

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

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

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

    Provolone Cheese x 4 ~ 280 calories, 20 g protein 24 g fat

    -

    148 g Cheerios ~ 560 calories, 12 g protein, 8 g fat, 12 g fiber

    600 g Milk ~ 200 calories, 32.5 g protein

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

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

    -

    480 g Milk ~ 160 calories, 26 g protein

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

    -


    Total ~ 3,745 calories, 226 g protein, 108.5 g fat, 53 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Week 5 - Rest Day 2

    Notes:


    Taking it easy

    Last edited by Camarija; 11-21-2020 at 10:05 PM.
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  23. #83
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    Date: Sunday, November 22, 2020
    Age: 32

    Height: 6 foot 3 inches

    Day 307 Morning Weight: 198.4 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

    -

    148 g Cheerios ~ 560 calories, 12 g protein, 8 g fat, 12 g fiber

    600 g Milk ~ 200 calories, 32.5 g protein

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

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

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

    Provolone Cheese x 4 ~ 280 calories, 20 g protein 24 g fat

    -

    148 g Cheerios ~ 560 calories, 12 g protein, 8 g fat, 12 g fiber

    600 g Milk ~ 200 calories, 32.5 g protein

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

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

    -


    Total ~ 3,165 calories, 191 g protein, 102.5 g fat, 44 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Week 5 - Rest Day 3

    Notes:


    Taking it easy

    Didn't take progress pictures today, but I am 198.4 lbs today. I'll do some math on weight gain etc.

    Review: 306 Completed Days

    Days Passed Since Last Review: 41 Days

    Total Calories In 41 Days: 157,202.03 Calories
    Total Protein In 41 Days: 8,916.234 Grams
    Total Fat In 41 Days: 5,461.566 Grams

    Total Fiber In 41 Days: 1,837.459 Grams
    Total Sleep In 41 Days: 363.75 Hours
    Total Weight Gained In 41 Days: 7.4 lbs

    Average Daily Calories: 3,834.196 Calories
    Average Daily Protein: 217.469 Grams
    Average Daily Fat: 133.209 Grams
    Average Daily Fiber: 44.816 Grams
    Average Nightly Sleep: 8.872 Hours
    Average Weekly Weight Gained: 1.263 lbs

    Estimated Daily Caloric Maintenance: 3,202.489 Calories
    Estimated Lean Body Mass: 168.44 lbs
    Estimated Daily Protein Maintenance: 168.44 Grams
    Estimated Daily Fat Maintenance: 79.36 Grams

    Target Daily Calories For 0.5 lbs Gain Per Week: 3,452.489 Calories
    Target Daily Protein: 198.4 Grams
    Target Daily Fat: 79.36 Grams
    Target Daily Fiber: 38 Grams


    

Date:

    It's possible that my Daily Caloric Maintenance is actually around 3,046.569 calories per day, meaning my target calories for gaining half a lb a week should be around 3,296.569 calories per day. This is because my previous Estimated Daily Caloric Maintenance was significantly lower at around 2,890.65. Obviously, I've been WAY overshooting on this bulk, but it hasn't seemed to negatively impact my body fat % by very much. I'm going to err on the side of caution and begin to dial down this dreamer bulk over the course of the next 4 weeks, down to around ~3,050 to ~3,200 calories per day.

    Last edited by Camarija; 11-22-2020 at 06:34 PM.
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  24. #84
    Time is Muscle ECGordyn's Avatar
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    ECGordyn is offline
    Originally Posted by Camarija View Post
    Date: Sunday, November 22, 2020
    Age: 32

    Height: 6 foot 3 inches

    Day 307 Morning Weight: 198.4 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

    -

    148 g Cheerios ~ 560 calories, 12 g protein, 8 g fat, 12 g fiber

    600 g Milk ~ 200 calories, 32.5 g protein

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

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

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

    Provolone Cheese x 4 ~ 280 calories, 20 g protein 24 g fat

    -

    148 g Cheerios ~ 560 calories, 12 g protein, 8 g fat, 12 g fiber

    600 g Milk ~ 200 calories, 32.5 g protein

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

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

    -


    Total ~ 3,165 calories, 191 g protein, 102.5 g fat, 44 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Week 5 - Rest Day 3

    Notes:


    Taking it easy

    Didn't take progress pictures today, but I am 198.4 lbs today. I'll do some math on weight gain etc.

    Review: 306 Completed Days

    Days Passed Since Last Review: 41 Days

    Total Calories In 41 Days: 157,202.03 Calories
    Total Protein In 41 Days: 8,916.234 Grams
    Total Fat In 41 Days: 5,461.566 Grams

    Total Fiber In 41 Days: 1,837.459 Grams
    Total Sleep In 41 Days: 363.75 Hours
    Total Weight Gained In 41 Days: 7.4 lbs

    Average Daily Calories: 3,834.196 Calories
    Average Daily Protein: 217.469 Grams
    Average Daily Fat: 133.209 Grams
    Average Daily Fiber: 133.209 Grams
    Average Nightly Sleep: 8.872 Hours
    Average Weekly Weight Gained: 1.263 lbs

    Estimated Daily Caloric Maintenance: 3,202.489 Calories
    Estimated Lean Body Mass: 168.44 lbs
    Estimated Daily Protein Maintenance: 168.44 Grams
    Estimated Daily Fat Maintenance: 79.36 Grams

    Target Daily Calories For 0.5 lbs Gain Per Week: 3,452.489 Calories
    Target Daily Protein: 198.4 Grams
    Target Daily Fat: 79.36 Grams
    Target Daily Fiber: 38 Grams


    

Date:

    It's possible that my Daily Caloric Maintenance is actually around 3,046.569 calories per day, meaning my target calories for gaining half a lb a week should be around 3,296.569 calories per day. This is because my previous Estimated Daily Caloric Maintenance was significantly lower at around 2,890.65. Obviously, I've been WAY overshooting on this bulk, but it hasn't seemed to negatively impact my body fat % by very much. I'm going to err on the side of caution and begin to dial down this dreamer bulk over the course of the next 4 weeks, down to around ~3,050 to ~3,200 calories per day.

    You've got the most detailed journal on the planet, man. Only thing you're missing is the brand of the foods you buy, lol. Maybe also time stamps for when you eat, lift, sleep and wake up, and the genetic sequencing of the animals providing the cheese, milk, eggs, and supplements.

    Are you vegetarian? I don't see any meat in your food logs.

    Great consistency all through man.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Currently cutting, workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1626795193&viewfull=1#post1626795193
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  25. #85
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    Originally Posted by ECGordyn View Post
    You've got the most detailed journal on the planet, man. Only thing you're missing is the brand of the foods you buy, lol. Maybe also time stamps for when you eat, lift, sleep and wake up, and the genetic sequencing of the animals providing the cheese, milk, eggs, and supplements.

    Are you vegetarian? I don't see any meat in your food logs.

    Great consistency all through man.
    Thanks bro!

    I read Mrpb's Nutrition thread and I decided to try logging the important stuff. So far it's been more fun than useful to calculate accurate calorie and macro targets; Logging like this has been effective at holding myself accountable, and that helps with overall consistency. Maybe in 2021 when I aim to lose weight slowly the journals will prove to have been useful after all

    I'm not vegetarian, but more recently I thought about cutting down on meat consumption on a whim. I didn't realize it but you're right, it's been a while since I've had meat now. This needs to be corrected!!



    CHEERS BROTHER!
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  26. #86
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    Lmao

    "are you vergetarian?"

    "oh **** I'm not, I can go eat meat!"

    Meanwhile there's me with my daily meat pizza 😂
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  27. #87
    Time is Muscle ECGordyn's Avatar
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    ECGordyn is offline
    Originally Posted by WolfRose7 View Post
    Lmao

    "are you vergetarian?"

    "oh **** I'm not, I can go eat meat!"

    Meanwhile there's me with my daily meat pizza
    I was veg for 14 years, from 2001 - 2015, and I will never go back to being veg unless the next piece of meat will kill me instantly. I was 61 kg, and people who compare me to that think I was sick. I was sick. I was veg. LOL

    No offense to anyone who might be veg, but I did it for a long time and I'll never go back to it.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
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    Camarija is offline
    Originally Posted by WolfRose7 View Post
    Lmao

    "are you vergetarian?"

    "oh **** I'm not, I can go eat meat!"

    Meanwhile there's me with my daily meat pizza
    LMFAO!!! Bro, this is a Skyrim level NPC conversation here

    Speaking of RPGs... I'm still waiting on Divinity Original Sin 2 to go on sale!!!
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
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  29. #89
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    Originally Posted by ECGordyn View Post
    I was veg for 14 years, from 2001 - 2015, and I will never go back to being veg unless the next piece of meat will kill me instantly. I was 61 kg, and people who compare me to that think I was sick. I was sick. I was veg. LOL

    No offense to anyone who might be veg, but I did it for a long time and I'll never go back to it.
    I don't think anyone would find that offensive unless they're already prone to being disagreeable, all good bro!

    Earlier this year I gave both Veganism and Vegetarianism a shot on purpose, mostly for ethical motives, but I found the diet to be too restrictive. Wanting to make up for nutritional deficiencies in the diet, I was taking vitamins and minerals, but the missing essential amino acids meant that I was consuming vegan protein for every meal, every day. Obviously that wasn't very sustainable, so after a few months I decided enough was enough.

    In contrast, the last 6 weeks of being an accidental vegetarian didn't feel restrictive at all because I already instinctively knew and understood the nutritional components to remain 'healthy'; it felt like a lot less work and less mental preparation each day. But bro, even though I haven't had meat in a while, I'M NO SOY BOY!!!

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    Camarija is offline
    Date: Monday, November 23, 2020

    Age: 32

    Height: 6 foot 3 inches

    Day 307 Morning Weight: 198.4 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

    -

    148 g Cheerios ~ 560 calories, 12 g protein, 8 g fat, 12 g fiber

    600 g Milk ~ 200 calories, 32.5 g protein

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

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

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

    Cheddar 2% Cheese x 2 ~ 160 calories, 10 g protein 14 g fat

    Swiss Cheese x2 ~ 160 calories, 12 g protein, 14 g fat

    -

    C4 Ultimate ~ 5 calories

    Gatorade x3 ~ 240 calories

    -

    Dymatize ISO 100 Orange Dreamsickle x1 ~ 110 calories, 25 g protein

    0.5 Cup Brown Rice ~ 340 calories, 6 g protein, 3 g fat, 4 g fiber

    0.5 TBSP Olive Oil ~ 60 calories, 7 g fat

    -

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

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    0.5 Cup Brown Rice ~ 340 calories, 6 g protein, 3 g fat, 4 g fiber

    0.5 TBSP Olive Oil ~ 60 calories, 7 g fat

    -

    Dymatize ISO 100 Orange Dreamsickle x2 ~ 220 calories, 50 g protein

    -

    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 ~ 3,855 calories, 212.5 g protein, 116.5 g fat, 32 g fiber

    Supplements: Multivitamin + Omega Oil + Creatine

    Energy Level: Alert

    Workout: Week 6 - 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]
    7 Reps
    7 Reps
    7 Reps

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

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



    [Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x10 lbs + 2x5 lbs = 305 lbs]
    1 Reps



    [Olympic Bar + Collars + 6x45 lbs + 2x5 lbs = 325 lbs] RPE 8
    2 Reps - easy enough, just don't quite have the movement pattern yet. Its a good thing I can practice the movement pattern with light weight now, really focusing on the bar path.



    [Olympic Bar + Collars + 4x45 lbs + 2x10 lbs = 245 lbs] 68%
    5 Reps - easy af
    5 Reps - easy, great
    5 Reps - no problemo
    5 Reps - yup
    5 Reps - very good
    5 Reps - yes

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

    SUPERSET WARM UP

    Competition Bench
    [Olympic Bar + Collars + 2x25 lbs = 95 lbs]
    10 Reps - yup

    [Olympic Bar + Collars + 2x25 lbs + 2x10 lbs = 115 lbs]
    10 Reps - yup

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

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

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

    [Olympic Bar + Collars + 4x45 lbs + 2x5 lbs = 235 lbs] RPE 8
    3 Reps - yup

    [Olympic Bar + Collars + 2x45 lbs + 2x25 lbs = 185 lbs] 68%
    5 Reps - yup
    5 Reps - yup
    5 Reps - yup
    5 Reps - yes
    5 Reps - yes, good pausing
    5 Reps - great
    5 Reps ' yup

    Overhead Press
    [Olympic Bar + 2x25 lbs = 95 lbs]
    10 Reps - feels good
    10 Reps - feels great

    [Olympic Bar + 2x25 lbs + 2x10 lbs = 115 lbs]
    5 Reps - felt easy actually

    [Olympic Bar + Collars + 2x25 lbs + 2x10 lbs + 2x5 lbs = 125 lbs] RPE 9
    8 Reps - I tapped into my rage and got 8, almost went for more lol

    [Olympic Bar + 2x25 lbs + 2x10 lbs = 115 lbs] 1F
    8 Reps - yup

    SUPERSET Cool Down

    Wide Pronate Pull Up Cool Down
    [Bodyweight]
    8 Reps - very nice, not hard, good control
    8 Reps - same, great form
    8 Reps - great form, a bit more challenging
    8 Reps - got it
    8 Reps - yup

    Notes:



    EXACTLY AS WRITTEN

    Workout Duration: 3 Hours 20 Minutes
    Last edited by Camarija; 11-24-2020 at 01:03 AM.
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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