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

[Camarija]

Lift	Training Max
Squat	350
Bench	245
Deadlift	405

Official Calgary Barbell Warm-Up Scheme

---

Date: Monday, October 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: 8 Hours

Diet: Calorie Surplus

-

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

425 g Black Beans ~ 359.615 calories, 22.885 g protein, 16.346 g fiber

4x Eggs ~ 240 calories, 24 g protein, 16 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

-

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

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

-

C4 Ultimate - 5 calories

Gatorade x3 ~ 240 calories

-
SPLIT INTO TWO MEALS:


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

2 TBSP Olive Oil ~ 240 calories, 28 g fat

-
SPLIT INTO TWO MEALS:


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

-



Total ~ 3,469.615 calories, 207.885 g protein, 153 g fat, 36.346 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 1 - Day 1

Cossack Squats Warm Up
[BW]
15 Reps
15 Reps

+ SUPERSET

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

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

[Olympic Bar + Collars + 2x35 lbs = 115 lbs]
5 Reps

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

[Olympic Bar + Collars + 4x45 lbs = 225 lbs]
2 Reps - explosive on the way up = crying adductors

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x2.5 lbs = 280 lbs]
3 Reps - I'm slowing the tempo on the way up so my adductors don't cry
3 Reps - It feels like I'm in slow motion, but no pain, so good!
3 Reps - accidentally a 2ct pause squat

[Olympic Bar + Collars + 4x45 lbs + 2x2.5 lbs = 240 lbs]
5 Reps - easy, no pain
5 Reps - adductors are a little mad at me, but not bad

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

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

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

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

[Olympic Bar + 2x45 lbs + 2x25 lbs + 2x5 lbs = 195 lbs]
3 Reps - supremely easy
3 Reps
3 Reps
3 Reps

[Olympic Bar + 2x45 lbs + 2x10 lbs + 2x5 lbs = 165 lbs]
5 Reps - I love it! It's light but it feels so good
5 Reps

Romanian Deadlift - 8 RPE
[Olympic Bar + Collars + 2x35 lbs = 115 lbs]
5 Reps
5 Reps

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

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

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

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

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

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

Side Planks (seconds per side)
[BW]
30 seconds
30 seconds
30 seconds

Notes:



Pushing out of the hole explosively in Squats causes adductor sensitivity.

Side Planks were surprisingly difficult.

Romanian Deadlifts were pretty exhausting.

Overall I loved training today!!

[WolfRose7]

why do you write bar + collars all the time?

[Camarija]

why do you write bar + collars all the time?

The + collars was carried over from my old journal. I wanted to be consistent about weight progression so I included collars. Now I've got some lockjaws that I use but yeah, they only add a lb of weight or so, kind of unnecessary.

Also, I'm not even planning on using collats for bench, need to fix that!

Cheers mate

[WolfRose7]

The + collars was carried over from my old journal. I wanted to be consistent about weight progression so I included collars. Now I've got some lockjaws that I use but yeah, they only add a lb of weight or so, kind of unnecessary.

Also, I'm not even planning on using collats for bench, need to fix that!

Cheers mate

Fair, was curious lol xD

[Camarija]

Fair, was curious lol xD

I can't thank you enough for recommending this program bud!!! I'm so excited and I'm already loving it

Also... THE COMPETITION IS ON!!!

I'm aiming for north of 1,100 total now >:-D

[WolfRose7]

I can't thank you enough for recommending this program bud!!! I'm so excited and I'm already loving it

Also... THE COMPETITION IS ON!!!

I'm aiming for north of 1,100 total now >:-D

No worries man, glad you like it.

I'd be happy with a 500(kg) sometime soon, mostly a bench bro though, want 140 kg by February latest

[ECGordyn]

I can't thank you enough for recommending this program bud!!! I'm so excited and I'm already loving it

Also... THE COMPETITION IS ON!!!

I'm aiming for north of 1,100 total now >:-D

No worries man, glad you like it.

I'd be happy with a 500(kg) sometime soon, mostly a bench bro though, want 140 kg by February latest

Hey. Don't forget me. I pioneered the Calgary programs on this forum. Also got featured on FCF several months back. Doesn't that count for something? (BTW, intel is they've got an unreleased program to continue the 16 week. Thank me later.)

Log lookin' hyped, Camaro. Love the anime in the vid but she needs to move around more.

Did you plan out all weights for all weeks in advance?

[Camarija]

Hey. Don't forget me. I pioneered the Calgary programs on this forum. Also got featured on FCF several months back. Doesn't that count for something? (BTW, intel is they've got an unreleased program to continue the 16 week. Thank me later.)

Log lookin' hyped, Camaro. Love the anime in the vid but she needs to move around more.

Did you plan out all weights for all weeks in advance?

B R O T H E R!!!



When she sees how cool we dance, she will naturally start dancing

I filled in the first 4 weeks in advance to avoid any issues with unexpected inadequate preparation, but if I feel I need to push on the gas or the breaks I'll adjust the numbers. Most of the numbers are a bit on the forgiving side in anticipation of the fatigue build up because I don't want my ego to burn me up this early.

I loved today's workout!!! A M A Z E !

Only issue I had was with RDL, where I kept scraping up my knees and my shins. I thought Deadlift socks may help, but I think I may just wear some sweat pants for the pulls.

Anyway, cheers bro! I'm looking forward to whatever Calgary Barbell comes up with next. I'm planning on ordering some apparel or something to support them. I haven't checked but if they have sweatpants, I'm in the market.

[tommy4life]

This is one fancy thread. Its like being back on myspace. Nice

[WolfRose7]

Hey. Don't forget me. I pioneered the Calgary programs on this forum. Also got featured on FCF several months back. Doesn't that count for something? (BTW, intel is they've got an unreleased program to continue the 16 week. Thank me later.)

Log lookin' hyped, Camaro. Love the anime in the vid but she needs to move around more.

Did you plan out all weights for all weeks in advance?

This will give away my lack of progress for years...

But I was on running calagry on here back in 2017 lol

[Camarija]

This is one fancy thread. Its like being back on myspace. Nice

[Camarija]

Date: Tuesday, October 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

-

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

500 g Milk ~ 166.667 calories, 27.083 g protein

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

-

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

-

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

-

C4 Ultimate - 5 calories

Gatorade x3 ~ 240 calories

-
SPLIT INTO TWO MEALS:


1 Cup White Rice ~ 640 calories, 12 g protein, 4 g fiber

1 TBSP Olive Oil ~ 120 calories, 14 g fat

160 g Ham ~ 200 calories, 28.571 g protein, 8.571 g fat

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

4x Eggs ~ 240 calories, 24 g protein, 16 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

-
SPLIT INTO TWO MEALS:


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

-


Total ~ 3,645.898 calories, 235.422 g protein, 88.071 g fat, 32.692 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 1 - Day 2

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

+ SUPERSET

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

Competition Deadlift
[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 + 2x5 lbs = 215 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 - easy peasy good form

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

[Olympic Bar + Collars + 6x45 lbs + 2x5 lbs = 325 lbs]
3 Reps - good form
3 Reps - good form easy love it
3 Reps - i love it! Light enough for no fatigue, but heavy enough to train. Heck perfect!

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs = 275 lbs]
5 Reps - no versa gripps, supremely easy
5 Reps - no versa gripps, 3asy but I'm glad I stopped EXACTLY here

2ct Pause Bench - 8 RPE
[Olympic Bar = 45 lbs]
8 Reps - trying out belted bench today
8 Reps -

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

[Olympic Bar + Collars + 2x35 lbs + 2x5 lbs = 125 lbs]
3 Reps -

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

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

[Olympic Bar + Collars + 2x45 lbs + 2x25 lbs = 185 lbs]
1 Reps - feels so good

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


4 Reps - see above
4 Reps - easy peasy
4 Reps - got it
4 Reps - yup

Competition Squat
[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 + 2x25 lbs = 185 lbs]
2 Reps -

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

[Olympic Bar + Collars + 2x45 lbs + 2x35 lbs + 2x5 lbs = 215 lbs]
1 Reps -

[Olympic Bar + Collars + 4x45 lbs + 2x2.5 lbs = 230 lbs]
5 Reps - very easy but my adductors are sensitive again
5 Reps - easy but adductors bugging me

Hammer Strength ISO Mid Row Pronated Grip (1 second pause)
(Seat Height: #9)
[Empty Arm]
8 Reps
8 Reps

[1x45 lbs = 45 lbs Per Arm]
5 Reps
5 Reps

[1x45 lbs + 25 lbs = 70 lbs Per Arm]
3 Reps

[1x45 lbs + 25 lbs + 5 lbs = 75 lbs Per Arm]
2 Reps

[1x45 lbs + 35 lbs + 5 lbs = 85 lbs Per Arm]
2 Reps

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

[2x45 lbs + 10 lbs + 5 lbs = 105 lbs Per Arm]
10 Reps -
10 Reps - great
10 Reps -
12 Reps - maybe 2 perfect form reps in reserve

Hip Adduction Cool Down
(Leg Position: #4)
[75 lbs]
15 Reps - slow with pause at peak contraction
12 Reps - feel that burn
10 Reps - my adductors already feel better wow instantaneous relief

One Arm Face Pull Cool Down
[10 lbs]
10 Reps - good stuff
10 Reps - feels good
10 Reps -

Notes:



Love the workout, but my adductors need some extra loving. More cossack squats warmup?

Maybe I just add some machine adductions at the start of each workout, and put cossack squats as a warmup immediately before squats? Yes that.

For today, machine hip adductions as cool down instead of reverse hyper. Instant adductor relief. I do miss reverse hyper, but I can do that tomorrow for rehab work. No big deal.

Workout lasted a bit over 3 hours today lol

So many warm up sets!!!!

[Camarija]

Date: Wednesday, October 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: 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

-

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

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

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

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

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

2 TBSP Olive Oil ~ 240 calories, 28 g fat

-
SPLIT INTO TWO MEALS:


1 Cup White Rice ~ 640 calories, 12 g protein, 4 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 ~ 3,834.231 calories, 212.768 g protein, 156.5 g fat, 38.692 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 1 - REST DAY 1

Notes:



Yup I'm still feeling it

[Camarija]

Date: Thursday, October 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: 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

-

100 g Black Beans ~ 84.6155 calories, 5.384 g protein, 3.846 g fiber

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

Munster Cheese ~ 80 calories, 5 g protein, 6 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 TBSP Olive Oil ~ 120 calories, 14 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 TBSP Olive Oil ~ 120 calories, 14 g fat

113 g Wild Rice ~ 401.778 calories, 17.578 g protein, 7.533 g fiber

-

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

-

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

-

Total ~ 3,856.3935 calories, 239.962 g protein, 144 g fat, 40.379 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 1 - Day 3

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

+ SUPERSET WARM UP

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

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

+ SUPERSET WARM UP

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

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

[Olympic Bar + Collars + 2x35 lbs = 115 lbs]
5 Reps - so far so good, knees a bit rickety
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 - my adductors feel hot instead of sensitive. I think this is a good sign the warmups worked?

[Olympic Bar + Collars + 4x45 lbs + 2x10 lbs= 245 lbs]
1 Reps - adductors feel hot, not sensitive

[Olympic Bar + Collars + 4x45 lbs + 4x10 lbs = 265 lbs]
4 Reps - adductors are raging hot, but no pain
4 Reps - no more adductor heat, just feels sore in between sets, not during the sets though
4 Reps - spending so much time paused in the hole, the depth is my home now
4 Reps - weaknesses exposed! Tipping forward and losing upper back tightness. Video below.



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

[Olympic Bar + 2x10 lbs + 2x5 lbs = 75 lbs]
5 Reps
5 Reps

[Olympic Bar + 2x35 lbs = 115 lbs]
3 Reps

[Olympic Bar + 2x35 lbs + 2x5 lbs = 125 lbs]
2 Reps

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

[Olympic Bar + 2x45 lbs + 2x10 lbs = 155 lbs]
1 Reps - super easy

[Olympic Bar + 2x45 lbs + 2x10 lbs + 2x5 lbs + 2x2.5 lbs = 170 lbs]
5 - super easy
5 - easy, but I'm struggling to figure out correct form. Like somet8mes the bar feels too high or low on my chest, and when it's not dialed in, it just feels awkward AF
5 - I picked a spot on my sternum and stuck with it, feels good
5 - easy
5 - easy
5 - easy

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

Feet Up Bench - 8 RPE
[Olympic Bar + 2x45 lbs + 2x10 lbs + 2x5 lbs + 2x2.5 lbs = 170 lbs]
6 - too easy after all lol

Feet Up Bench - 8 RPE
[Olympic Bar + 2x45 lbs + 4x10 lbs = 175 lbs]
5 - still too easy - RPE 7 or maybe even 6



Feet Up Bench - 8 RPE
[Olympic Bar + 2x45 lbs + 4x10 lbs + 2x2.5 lbs = 180 lbs]
5 - still a bit easy

Feet Up Bench - 8 RPE
[Olympic Bar + 2x45 lbs + 2x25 lbs = 185 lbs]
5 - perfection. Life, the universe, and everything became clear to me in this set. Lmfao, well at least it felt good

One Arm Face Pull Cool Down
[10 lbs]
10 Reps
10 Reps
10 Reps
10 Reps - good stuff

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

[Olympic Bar + Collars + 2x35 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 - easy peasy

[Olympic Bar + Collars + 4x45 lbs + 2x10 lbs = 245 lbs]
1 Reps - too easy, is it supposed to be this easy? Yes, high effort deficit deadlifts tomorrow.

[Olympic Bar + Collars + 4x45 lbs + 4x10 lbs = 265 lbs]
5 Reps - double overhand super easy
5 Reps

Neutral Wide Grip Pull Up - Perfect Form
[BW]
10 Reps - RPE 8
10 Reps - RPE 9
10 Reps - RPE 10, wow my pullup strength decreased
9 Reps + 1 Rep Forced Hang - RPE 10

+ SUPERSET COOL DOWN

Reverse Hyper Cool Down
[4x25 lbs = 100 lbs]
15 Reps - YUP
15 Reps - yes
15 Reps - easy
15 Reps - ye

Notes:



I'm chickening out on Feet Up Bench and dropping the weight 10 lbs from the planned 180 lbs to 170 lbs. It MAY be too easy, we'll see about that, but for certain I don't want to accidentally aggravate my shoulders from pushing the intensity to high too quickly. I see that tomorrow is a high intensity bench day so yeah, I'll tell myself I'm saving it for that.

Pushed Larson Bench up to 185 lbs and it was perfect.

Paused Squats, the hole became my home but exposed weaknesses, like need to toghten upper back and keep my auads flexed at the bottom.

Deadlifts easy peasy

Pullups were tougher than expected but okay

Adduction / Abduction will become my new warmup. Hips were much happier today because of it.

Wprkout lasted a bit over 3 hours!!! Wtf

[WolfRose7]

I just work up in the same rep range as the intended work set for stuff like feet up.

Today was 60 x 10, 70 x 10, 80 x 14 (decided to amrap rather than jump again).

[ECGordyn]

I prefer Larsen to feet up bench anyway. With FU bench you can still arch and leg drive a bit, even unintentionally. Larsen takes away nearly all chance of that.

[Camarija]

I just work up in the same rep range as the intended work set for stuff like feet up.

Today was 60 x 10, 70 x 10, 80 x 14 (decided to amrap rather than jump again).

Okay, so for example if 170 lbs x 4 is far too easy, I could just make incremental jumps in weight until I hit RPE 8 or something?

I prefer Larsen to feet up bench anyway. With FU bench you can still arch and leg drive a bit, even unintentionally. Larsen takes away nearly all chance of that.

Just googled that and now I want to give that a try!

(also because I'm afraid I may lose balance with my feet on the bench)

Thanks bros!

[WolfRose7]

Okay, so for example if 170 lbs x 4 is far too easy, I could just make incremental jumps in weight until I hit RPE 8 or something?



Just googled that and now I want to give that a try!

(also because I'm afraid I may lose balance with my feet on the bench)

Thanks bros!

yes exactly that, 3-5% jumps are usually going to be about 1 rpe higher.
I'm also a larsen guy.

[ECGordyn]

(also because I'm afraid I may lose balance with my feet on the bench)

Thanks bros!

That's where the unintentional leg drive / foot drive sneaks in, you're trying to keep balance.

I feared that at first too but never had anything happen, even on a crappy bench

[Camarija]

Date: Friday, October 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 + 30 Minute 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

-

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

500 g Milk ~ 166.667 calories, 27.083 g protein

-

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 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 ~ 3,836.667 calories, 211.083 g protein, 120.5 g fat, 40 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 1 - Day 4

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

+ SUPERSET WARM UP

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

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

+ SUPERSET WARM UP

Neutral Grip Pullup
[BW]
5 Reps
5 Reps - ok
5 Reps - ok
5 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 - okay
5 Reps - okay

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

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

[Olympic Bar + Collars + 4x45 lbs + 2x10 lbs + 2x5 lbs = 255 lbs]
2 Reps - double overhand, no straps

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x5 lbs= 285 lbs]
1 Reps - double overhand, no straps

[Olympic Bar + Collars + 4x45 lbs + 2x35 lbs + 2x5 lbs = 305 lbs]

4 Reps - double overhand, no straps, see video above
4 Reps - yup
4 Reps - im going to try to exaggerate anterior pelvic tilt, arched back
4 Reps - finally used straps, form greatly improved, video below


Reverse Hyper Cool Down
[4x25 lbs = 100 lbs]
15 Reps - feels good
15 Reps - not good, someone put a trash can behind me mid set, and of course I knocked it over, ffs, tightened my lower back right up
15 Reps - a bit better but still lower back tightness
15 Reps - lower back probably feels worse now than before my 2nd set but oh well

Touch and Go Bench - RPE 9
[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 + 2x10 lbs = 155 lbs]
2 Reps

[Olympic Bar + 2x45 lbs + 4x10 lbs = 175 lbs]
2 Reps - EZ PZ

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

[Olympic Bar + Collars + 2x45 lbs + 2x35 lbs = 205 lbs]
7 Reps - I wanted to test myself, and this was about RPE 10 for me, no leg drive though lol
6 Reps - leg drive on last rep
6 Reps - leg drive last 3 reps

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

Close Grip Incline DB Press
[2x20 lb DBs = 40 lbs]
8 Reps
8 Reps

[2x25 lb DBs = 50 lbs]
5 Reps - yup
5 Reps

[2x35 lb DBs = 70 lbs]
3 Reps

[2x40 lb DBs = 80 lbs]
2 Reps

[2x45 lb DBs = 90 lbs]
2 Reps - okay

[2x50 lb DBs = 100 lbs]
1 Reps - yup

[2x55 lb DBs = 110 lbs]
8 10 Reps - was lighter than expected
8 10 Reps - did it again
8 10 Reps - and again
8 10 Reps - so heavier next time

Hammer Strength ISO Mid Row Neutral Grip (1 second pause)
(Seat Height: #5)
[Empty Arm]
8 Reps
8 Reps

[1x45 lbs = 45 lbs Per Arm]
5 Reps
5 Reps

[1x45 lbs + 25 lbs = 70 lbs Per Arm]
3 Reps

[1x45 lbs + 25 lbs + 5 lbs = 75 lbs Per Arm]
2 Reps

[1x45 lbs + 35 lbs + 5 lbs = 85 lbs Per Arm]
2 Reps

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

[2x45 lbs + 10 lbs + 5 lbs = 105 lbs Per Arm]
10 Reps - feel it deep in my lats and the squeeze at the end with the pause gets my rear delts too
10 Reps - feels great!! 2 minute rests
10 Reps - great, 2 minute rest again
10 Reps - perfect
10 Reps - great!
10 Reps - 3 minute rest this time

Notes:



My shoulder feels wonky on the barbell close grip incline bench press, so I'm subbing it for DB incline close grip / hammer grip press.

I added some of my form videos up from yesterday.

Another +3 hour workout today Lol

Paused Deadlift weight was fine

Touch and Go Bench weight was fine

Incline close grip bench weight needs to go up to 120 lbs (2x60 lbs) next time

One Arm Row weight feels fine

Surprisingly, my right shoulder doesn't feel too bad today. It felt more sensitive yesterday, and today it feels minimally off, but mostly good.

Tomorrow I may do a light workout of some abs + (curls or chin ups)

[Camarija]

Date: Saturday, October 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: 7.5 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

-

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

-

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

Swiss Cheese x 2 ~ 160 calories, 12 g protein, 14 g fat

Tortilla x10 ~ 500 calories, 10 g protein, 5 g fat, 10 g fiber

-

Dymatize ISO 100 Gourmet Chocolate x1 ~ 120 calories, 25 g protein, 0.5 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 ~ 3,845 calories, 215 g protein, 145.5 g fat, 41 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 1 - REST DAY 2

Walk Outside
47 Minutes
Light Intensity Steady State Cardio

Notes:



Feeling too lazy to work on abs and biceps today, taking it easy and chill like an early Sunday.

I'm looking into programs to run after this.

I'm interested in receiving coaching from Team 3DMJ. Ultimately, my goal is to compete in classic physique, and I think Team 3DMJ can get me there. But I'm concerned my training age is too young, and real age is too old, to be considered for their coaching.

I'm considering running Barbell Medicine Hypertrophy I and Hypertrophy II templates for a couple bulks and a couple cuts to get more training under my belt before I apply for coaching, if that makes sense? Maybe even following that up with a bulk on Renaissance Periodization Physique Template and/or the Barbell Medicine Bodybuilding Template. I dunno.

[Camarija]

Date: Sunday, October 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: 9.5 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

-

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

-

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

Tortilla x10 ~ 500 calories, 10 g protein, 5 g fat, 10 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

-
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 ~ 3,685 calories, 203 g protein, 131.5 g fat, 41 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 1 - REST DAY 3

Notes:








I can literally feel my upper middle chest growing, and it's both awesome and painful.

[Camarija]

Date: Monday, October 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: 8.5 Hours

Diet: Calorie Surplus

-

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

520 g Milk ~ 173.333 calories, 28.167 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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

-

C4 Ultimate - 5 calories

Gatorade x3 ~ 240 calories

-

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

-

8 oz Red Snapper ~ 290 calories, 58 g protein, 4 g fat

Salad ~ 400 calories, 9 g protein, 22 g fat, 10 g fiber

0.5 oz Parmesean Cheese ~ 61 calories, 5.45 protein, 4.05 g fat

Coca Cola ~ 150 calories

-

Chipotle Bacon Burger ~ 740 calories, 40 g protein, 50 g fat

Extra Beef Patty ~ 210 calories, 20 g protein, 10 g fat

Fries ~ 330 calories, 10 g fat

-

2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

-

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

-


Total ~ 3,959.333 calories, 273.617 g protein, 138.55 g fat, 28 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 2 - Day 1

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

+ SUPERSET WARM UP

Hip Abduction Warm Up
(Leg Position: #8)
[75 lbs]
13 Reps
13 Reps
13 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 + 2x25 lbs = 185 lbs]
3 Reps

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

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

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

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x5 lbs = 285 lbs]
3 Reps - felt heavy but easy enough. Should be an RPE of ~6 but felt like RPE ~7. No adductor pain though.
3 Reps - trying to focus on stronger quads and tighter upper back (my weaknesses from pause squats)
3 Reps - first rep was shaky, second rep great speed and form, third rep perfect form but much slower speed
3 Reps - good intensity, good form, last rep was slow

[Olympic Bar + Collars + 4x45 lbs + 2x10 lbs = 245 lbs]
5 Reps - great!
5 Reps - pas de problème

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 + 2x10 lbs = 155 lbs]
2 Reps

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

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

[Olympic Bar + 2x45 lbs + 2x25 lbs + 2x5 lbs + 2x2.5 lbs = 200 lbs]
3 Reps - super easy
3 Reps - super easy again
3 Reps - ^^ same
3 Reps - very easy
3 Reps - ez pz

[Olympic Bar + 2x45 lbs + 2x10 lbs + 2x5 lbs + 2x2.5 lbs = 170 lbs]
5 Reps - ez but feels good!
5 Reps - same
5 Reps - great

One Arm Face Pull Cool Down
[10 lbs]
11 Reps - cool
11 Reps - yup
11 Reps - okie
11 Reps - kay

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 + 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 - I'm ready!!

[Olympic Bar + Collars + 4x45 lbs + 2x35 lbs + 2x5 lbs = 305 lbs]


8 Reps - came prepared with sweatpants today, but still feel the bruising! See above video.
8 Reps - check for hernias after this lol. Felt something hot, could have just been my belt friction against my skin. I hope.
8 Reps - no hernia, all good!
8 Reps - yup

Side Planks (seconds per side)
[BW]
30 seconds
30 seconds - oof
30 seconds - ah
30 seconds

+ SUPERSET WITH:

Reverse Hyper Cool Down
[4x25 lbs = 100 lbs]
15 Reps
15 Reps - so good
15 Reps - perfect, don't need more


Walk On The Beach
70 Minutes
Light Intensity Steady State Cardio

Notes:



This program is really wonderful. The progression and fatigue management make sense in a way that just clicks when I'm going through the workouts. I can't wait for the Calgary Barbell Apparel shop to reopen (hopefully with sweatpants).

3 hours 15 minutes

Holy warm ups Batman

Tomorrow looks like an easy day.

High calories today but I'm bulking so whatever.

[Camarija]

Date: Tuesday, October 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: 8.5 Hours

Diet: Calorie Surplus

-

120 g Cereal ~ 420 calories, 9 g protein, 3 g fat, 12 g fiber

500 g Milk ~ 166.667 calories, 27.083 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

Cheddar Cheese x 1 ~ 110 calories, 6 g protein, 9 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 ~ 3,846.667 calories, 206.083 g protein, 135.5 g fat, 40 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 2 - Day 2

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

+ SUPERSET WARM UP

Hip Abduction Warm Up
(Leg Position: #8)
[75 lbs]
13 Reps
13 Reps
13 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 + 2x5 lbs = 145 lbs]
5 Reps
5 Reps

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

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

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

[Olympic Bar + Collars + 6x45 lbs = 315 lbs]
1 Reps - it's go time in no time

[Olympic Bar + Collars + 6x45 lbs + 2x10 lbs = 335 lbs]
3 Reps - nothing special
3 Reps - glad I wore sweat pants, but I need shin guards
3 Reps - yeah ok
3 Reps - dude next to me deadliftjng 10 plates for reps wtf

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x5 lbs = 285 lbs]
5 Reps - absurdly easy
5 Reps - I feel the intensity of the dude deadlifting next to me and its inspiring

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

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

[Olympic Bar + Collars + 2x35 lbs + 2x5 lbs = 125 lbs]
3 Reps

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

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

[Olympic Bar + Collars + 2x45 lbs + 2x25 lbs = 185 lbs]
1 Reps - I'm ready for this

[Olympic Bar + Collars + 2x45 lbs + 2x35 lbs = 205 lbs]
3 Reps - felt amazing
3 Reps - great
3 Reps - easy peasy
3 Reps - easy

One Arm Face Pull Cool Down
[10 lbs]
11 Reps - okay
11 Reps - yup
11 Reps - yes
11 Reps - ok

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

Competition Squat
[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 + 2x10 lbs = 155 lbs]
3 Reps

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

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

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

[Olympic Bar + Collars + 4x45 lbs + 2x10 lbs = 245 lbs]
5 Reps - Paused Squats, really focusing on tight upper back, lats, quads, staying upright the entire time, overall form focus slow and controlled
5 Reps - Paused Squats again, but coughed on my saliva mid set, pushed through anyway
5 Reps - Paused, easy

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

Hammer Strength ISO Mid Row Pronated Grip (1 second pause)
(Seat Height: #9)
[Empty Arm]
8 Reps
8 Reps

[1x45 lbs + 1x5 lbs = 50 lbs Per Arm]
5 Reps
5 Reps

[1x45 lbs + 1x25 lbs + 1x5 lbs = 75 lbs Per Arm]
3 Reps

[1x45 lbs + 1x25 lbs + 1x10 lbs + 1x5 lbs = 85 lbs Per Arm]
2 Reps

[2x45 lbs + 1x5 lbs = 95 lbs Per Arm]
2 Reps

[2x45 lbs + 1x10 lbs + 1x5 lbs = 105 lbs Per Arm]
1 Rep - ready to go!

[2x45 lbs + 1x25 lbs = 115 lbs Per Arm]
10 Reps - yup
10 Reps - ok
10 Reps - ok
12 Reps - ok

Notes:



Workout Duration: 3 hours 15 minutes

[Camarija]

Date: Wednesday, October 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: 10.75 Hours

Diet: Calorie Surplus

-

480 g Milk ~ 160 calories, 26 g protein

120 g Cereal ~ 420 calories, 9 g protein, 3 g fat, 12 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

Cheddar Cheese x 1 ~ 110 calories, 6 g protein, 9 g fat

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

-
SPLIT INTO TWO MEALS:


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

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 ~ 3,595 calories, 205 g protein, 135.5 g fat, 40 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 2 - REST DAY 1

Notes:


Old Anime Day

[Camarija]

Date: Thursday, October 22, 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: 8.25 Hours + 2 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

-

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 2 - Day 3

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

+ SUPERSET WARM UP

Hip Abduction Warm Up
(Leg Position: #8)
[75 lbs]
14 Reps
14 Reps
14 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 + 2x35 lbs + 2x5 lbs = 125 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 - this weight felt ideal for training without fatigue

[Olympic Bar + Collars + 4x45 lbs + 2x5 lbs = 235 lbs]
2 Reps - i think I prefer a slightly narrow stance, weird. I thought wide stance was better before.

[Olympic Bar + Collars + 4x45 lbs + 2x10 lbs= 245 lbs]
1 Reps - oddly more narrow stance and neutral foot angle feels better. I used to prefer feet angle outwards. 4 minute rest and then on to working sets.

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

3 Reps - see above
3 Reps - accidentally exhaled on last rep, squat morning
3 Reps - need to keep focus and intensity, got sloppy
3 Reps - better, I kept focus and intensity, good form
3 Reps - I summoned the secrets of the universe to make this look easy. Video below.


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

WARM UP SUPERSET WITH:

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

[Olympic Bar + 4x10 lbs = 85 lbs]
5 Reps
5 Reps

[Olympic Bar + 2x35 lbs = 115 lbs]
3 Reps

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

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

[Olympic Bar + 2x45 lbs + 4x10 lbs = 175 lbs]
1 Reps - it's go time mofos

[Olympic Bar + 2x45 lbs + 2x25 lbs = 185 lbs]
4 Reps - RPE 4 lol
4 Reps - yup easy
4 Reps - yeah
4 Reps - yup
4 Reps - super easy
4 Reps - easy

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

Feet Up Bench - 8 RPE
[Olympic Bar + 2x45 lbs + 2x25 lbs = 185 lbs]
4 Reps - easy

[Olympic Bar + 2x45 lbs + 2x25 lbs + 2x5 lbs = 195 lbs]
4 Reps - felt good but probably too easy

[Olympic Bar + 2x45 lbs + 2x25 lbs + 2x10 lbs = 205 lbs]
4 Reps - shaky unstable but easy. Instability hurt my right shoulder a tiny bit. see below



One Arm Face Pull Cool Down
[5 lbs]
24 Reps

[10 lbs]
12 Reps
12 Reps
10 Reps - yup

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 = 185 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= 245 lbs]
1 Reps

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs = 275 lbs]
5 Reps - easy peezy, good form, no straps
5 Reps - ez
5 Reps - yup

Reverse Hyper Cool Down
[4x25 lbs = 100 lbs]
15 Reps - ez
15 Reps - good decompression
15 Reps - ok

Neutral Wide Grip Pull Up - Perfect Form
[BW]
10 Reps - ez
10 Reps - RPE 8.5 ish
10 Reps - RPE 9.5
9 Reps + 1 Rep Forced Hang - RPE 10

Notes:



D O N T
S T O P
F E E L I N G
T H E
B E A T

Workout Duration: 3 Hours 20 Minutes

[Camarija]

Date: Friday, October 23, 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 + 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

-

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

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 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 ~ 3,830 calories, 210 g protein, 120.5 g fat, 40 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 2 - Day 4

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

+ SUPERSET WARM UP

Hip Abduction Warm Up
(Leg Position: #8)
[75 lbs]
14 Reps
14 Reps
14 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 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 + 2x10 lbs = 205 lbs]
3 Reps

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

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

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x10 lbs= 295 lbs]
1 Reps - a deadlift jack would have been nice to have here

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

3 Reps - see above
3 Reps - ok, but focus on upper back tightness more
3 Reps - nailed form, keep it tight and packed!!!
3 Reps - good form
3 Reps - see below


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

Reverse Hyper Cool Down
[4x25 lbs = 100 lbs]
15 Reps - feels great!
15 Reps - it feels so gosh darn good
15 Reps - heck perfection

Touch and Go Bench - RPE 10
[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 + 2x5 lbs = 195 lbs]
3 Reps - ITS GO TIME

[Olympic Bar + Collars + 2x45 lbs + 4x10 lbs = 175 lbs]
15 Reps - RPE 9
12 Reps - RPE 10, failed on 13
12 Reps - got all 12

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

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

[2x55 lb DBs = 110 lbs]
5 Reps - I don't know what happened but it felt like ecstacy in heaven

[2x65 lb DBs = 130 lbs]
3 Reps - I'm ready!!!

[2x60 lb DBs = 120 lbs]
7 Reps - seemed good
6 Reps - failed on 7, form felt off
6 Reps - failed on 7, forgot to use leg drive on last rep
6 Reps - failed on 7

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 = 115 lbs Per Arm]
3 Rep

[2x45 lbs + 10 lbs + 5 lbs = 105 lbs Per Arm]
10 Reps - felt good in the paused contraction
10 Reps - feels great!
10 Reps - love it
10 Reps - yessir
10 Reps - heck yes
12 Reps - MMHMM

Barbell Curl (Strict) Cool Down
[45 lbs]
18 Reps - RPE 7.5 , but I think my strict 1 RM curl is around 100 lbs right now

Notes:



D R O P P I N
C 4

Testing out a warm up scheme from Dr. Mike Israetel
https://www.youtube.com/watch?v=HDq-68SlPgQ

Begin with a 20RM+ weight and do it for around 10 reps
Do at least 1 weight halfway between your 20RM+ and your planned working weight for a set of 5ish reps. The heavier the lift, the more sets of 8,6,4, et.c you do
0-50 lbs: 1 intermediate set
50-200 lbs: 2 intermediate sets
200-400 lbs: 3 intermediate sets
Do the working weight or 10% higher for 2-3 reps (potentiation)
For each NEW exercise after, if same muscle, do just:
The 5 rep with weight halfway between 20RM+ and working weight
The working weight itself for 2-3 reps

Decided to add a light set of barbell curls for fun.

Shoulder is fine

Workouts are long but I love this program!!!

I think the bulk is going well, but maybe tomorrow I'll have an abs and arms day for extra swole.

WORKOUT DURATION: 3 HOURS 20 MINUTES

[Camarija]

Date: Saturday, October 24, 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

Swiss Cheese x 1 ~ 80 calories, 6 g protein, 7 g fat

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

-
SPLIT INTO TWO MEALS:


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

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 ~ 3,565 calories, 205 g protein, 136.5 g fat, 37 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 2 - REST DAY 2

Notes:


Glass Animals Day

Glad I threw in some barbell curls yesterday because I'm definitely too lazy today.

[Camarija]

Date: Sunday, October 25, 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

-

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 x 1 ~ 80 calories, 6 g protein, 7 g fat

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

-
SPLIT INTO TWO MEALS:


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

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 ~ 3,565 calories, 205 g protein, 136.5 g fat, 37 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 2 - REST DAY 3

Notes:

[WolfRose7]

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.