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

[Camarija]

Date: Tuesday, November 24, 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: 8.5 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

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 x1 ~ 110 calories, 25 g protein

-

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

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

-

Total ~ 2,970 calories, 190.5 g protein, 77.5 g fat, 22 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 6 - 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 + 2x25 lbs = 185 lbs]
5 Reps
5 Reps

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

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

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

[Olympic Bar + Collars + 6x45 lbs + 2x25 lbs + 2x5 lbs = 375 lbs]
1 Reps - yup

[Olympic Bar + Collars + 6x45 lbs + 2x25 lbs + 2x10 lbs + 2x5 lbs = 395 lbs]
1 Reps - yup

[Olympic Bar + Collars + 8x45 lbs = 405 lbs] - RPE 8
2 Reps - I rushed the second rep, but now I understand that I need to take my time at the bottom



[Olympic Bar + Collars + 6x45 lbs = 315 lbs] - 68%
5 Reps - yes
5 Reps - yes
5 Reps - yes
5 Reps - yes
5 Reps - yes
5 Reps - yes

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

SUPERSET Warm Up

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

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

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

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

[Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x10 lbs × 2x2.5 lbs = 210 lbs] - RPE 8 + 2R
6 Reps - I lost count, but my training partner didn't. Good pauses too!
5 Reps - yup
5 Reps - great! Tried for 6 but failed lol

High Bar Squat
[Olympic Bar + Collars + 2x45 lbs = 135 lbs]
5 Reps - yes
5 Reps - yes
5 Reps - yes

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

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

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

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x5 lbs = 285 lbs]
2 Reps - yes, was challenged

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x10 lbs +2x5 lbs = 305 lbs] - RPE 9
2 Reps - failure on 3rd rep, my form was all over the place, its a miracle I got 2

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs = 275 lbs] - 1F
3 Reps - dropping to 275 instead of 285, 3 clean reps with good control

Wide Pronate Pullup Cool Down
[BW]
8 Reps - great
8 Reps - great form
8 Reps - yup


Notes:


L I O N

EXACTLY AS WRITTEN

Workout Duration: 3 Hours 25 Minutes

[ECGordyn]

Those pulls look really good Camaro. Not rushed at all to my eye.

[Camarija]

Date: Wednesday, November 25, 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: 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

-

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

Mozzarella Cheese Stick x4 ~ 240 calories, 24 g protein, 14 g fat

-

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

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

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

-

Oatmeal Raisin Cookie x4 ~ 480 calories, 8 g protein, 18 g fat, 2 g fiber

-

Total ~ 3,235 calories, 187.5 g protein, 91.5 g fat, 28 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: TIRED

Workout: Week 6 - Rest Day 1

Notes:



Taking is easy

[Camarija]

Those pulls look really good Camaro. Not rushed at all to my eye.

Thanks bro! I was just hyper aware and a bit too critical at the time. I *think* the form is improving for the most part, if I'm lucky I may even pull up to 475 lbs by the end of the year!!

[Camarija]

Date: Thursday, November 25, 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: 9.5 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

-

THANKSGIVING FOOD

-


Total ~ x??x calories, x??x g protein, x??x g fat, x??x g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 6 - Day 3 - CANCELLED DUE TO THANKSGIVING

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

+ SUPERSET WARM UP

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

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

[Olympic Bar + Collars + 2x25 lbs + 2x10 lbs + 2x5 lbs = 125 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 lbs = 265 lbs]
1 Reps

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x5 lbs = 285 lbs] - RPE 8
2 Reps

[Olympic Bar + Collars + 4x45 lbs + 4x10 lbs = 265 lbs] - RPE 9
5 Reps

[Olympic Bar + Collars + 4x45 lbs + 2x10 lbs +2x5 lbs = 255 lbs] - 1F
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
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 + 4x45 lbs + 2x5 lbs = 235 lbs] RPE 9
2 Reps

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

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

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

Notes:


P U S H
I T

CANCELLED DUE TO THANKSGIVING

Workout Duration: 0 Hours 0 Minutes

[Camarija]

Date: Friday, November 27, 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: 7 Hours

Diet: Calorie Surplus

-

Sweet Potato Soufflé - xx calories, xx g protein, xx g fat, xx g fiber

Beef Filet - xx calories, xx g protein, xx g fat, xx g fiber

Chorizo & Black Beans - xx calories, xx g protein, xx g fat, xx g fiber

Milk - xx calories, xx g protein, xx g fat, xx g fiber

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

-

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

-

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

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

Milk - xx calories, xx g protein, xx g fat, xx g fiber
+

2X Corn Bread ~ xx calories, xx g protein, xx g fat, xx g fiber

-


Total ~ x??x calories, x??x g protein, x??x g fat, x??x g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 6 - Day 3 & Day 4

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

+ SUPERSET WARM UP

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

Pin 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 + 2x25 lbs = 275 lbs]
1 Reps

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x10 lbs = 295 lbs] - RPE 8
2 Reps


[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs = 275 lbs] - RPE 9
5 Reps


[Olympic Bar + Collars + 4x45 lbs + 4x10 lbs = 265 lbs] - 1F
5 Reps - yup

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

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

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

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

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

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

[Olympic Bar + Collars + 6x45 lbs + 2x25 lbs = 365 lbs]
1 Reps - almost fainted after lol, but it was easy

[Olympic Bar + Collars + 6x45 lbs + 2x25 + 2x5 lbs = 375 lbs] - RPE 9
2 Reps - felt a bit easy though


[Olympic Bar + Collars + 6x45 lbs + 4x10 lbs = 355 lbs] - F
4 Reps - tough battle but good form


[Olympic Bar + Collars + 6x45 lbs + 2x10 lbs = 335 lbs] - F
4 Reps - yup, I feel the fatigue set lol

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

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 - stopped to chat for like 30 minutes

[Olympic Bar + Collars + 4x45 lbs + 2x5 lbs = 235 lbs] RPE 9
2 Reps - got it

[Olympic Bar + Collars + 4x45 lbs = 225 lbs] - 1F
2 Reps - got it

Touch And Go Bench
[Olympic Bar + Collars + 4x45 lbs = 225 lbs] - RPE 8 + 3R
4 Reps - yup
4 Reps - yup
4 Reps - yup
4 Reps - yup

Larsen Bench
[Olympic Bar + Collars + 2x45 lbs + 2x25 lbs +2x5 lbs = 195 lbs] - RPE 9
9 Reps - RPE 9
8 Reps - 1 F

Competition Squat
[Olympic Bar + 4x45 = 225 lbs]
5 Reps - I added these at the end because I wanted to make sure I didn't forget correct form on controlled full depth squats. Also I wanted to show some buddies who showed up the new squat tip I learned! They picked up on it pretty quick

Notes:


B E G I N N I N G
T O
F E E L

Stopped to chat mid workout so it took longer than expected

Workout Duration: 3 Hours 40 Minutes

[Camarija]

Date: Saturday, November 28, 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: 8 Hours

Diet: Calorie Surplus

-

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

120 g Cecina ~ 300 calories, 300 calories, 47.796 g protein, 11.568 g fat

-

2 slices Pumpkin Pie ~ 632 calories, 14 g protein, 28.8 g fat, 7.8 g fiber

-

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

-

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

120 g Cecina ~ 300 calories, 300 calories, 47.796 g protein, 11.568 g fat

-

Oatmeal Raisin Cookie x2 ~ 240 calories, 4 g protein, 9 g fat, 1 g fiber

Oatmeal Raisin Cookie x2 ~ 240 calories, 4 g protein, 9 g fat, 1 g fiber

-


Total ~ 3,317 calories, 224.092 g protein, 86.436 g fat, 33.8 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 6 - Rest Day 2

Notes:

Home Day

[Camarija]

Date: Sunday, November 29, 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: 11 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

Corn Muffin ~ 168 calories, 3.4 g protein, 4.9 g fat, 1.2 g fiber

-

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

60 g Cecina ~ 150 calories, 23.898 g protein, 5.784 g fat

Mozzarella Cheese Stick x3 ~ 180 calories, 18 g protein, 10.5 g fat

-

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

-

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

Tortilla x6 ~ 300 calories, 6 g protein, 3 g fat, 6 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 ~ 240 calories, 4 g protein, 9 g fat, 1 g fiber

Oatmeal Raisin Cookie x2 ~ 240 calories, 4 g protein, 9 g fat, 1 g fiber

Oatmeal Raisin Cookie x2 ~ 240 calories, 4 g protein, 9 g fat, 1 g fiber

-


Total ~ 3,563 calories, 224.696 g protein, 113.968 g fat, 34.2 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 6 - Rest Day 3

Notes:

Home Day

[Camarija]

Date: Monday, November 30, 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: 7.5 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 x1 ~ 110 calories, 25 g protein

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

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

Cheddar 2% Cheese x 1 ~ 80 calories, 5 g protein 7 g fat

-

C4 Ultimate ~ 5 calories

Gatorade x3 ~ 240 calories

-

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

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

-

2 TBSP Psyllium Husk ~ 35 calories, 7 g giber

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

Oatmeal Raisin Cookie x2 ~ 240 calories, 4 g protein, 9 g fat, 1 g fiber

Oatmeal Raisin Cookie x2 ~ 240 calories, 4 g protein, 9 g fat, 1 g fiber

-


Total ~ 3,635 calories, 192.5 g protein, 105.5 g fat, 35 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Lesser Fatigue

Workout: Week 7 - Day 1

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

+ SUPERSET WARM UP

Neutral Grip Pull Up
[BW]
7 Reps
7 Reps
7 Reps

Competition Squat
[Olympic Bar + Collars + 2x45 lbs + 2x10 lbs = 155 lbs]
5 Reps - form check okay, maybe work on depth
5 Reps - depth seems fine, knees are okay
5 Reps

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

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

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

[Olympic Bar + Collars + 6x45 lbs = 315 lbs]
2 Reps - not terrible, but rushed second rep on the way down with a bit of a dive bomb. Need to keep control, building up the tension for the pop up at the bottom instead of losing the tightness.



[Olympic Bar + Collars + 6x45 lbs + 2x10 lbs = 335 lbs] RPE 8
1 Reps - felt more like 8.5, maybe even a 9 if I'm being honest.



[Olympic Bar + Collars + 4x45 lbs + 4x10 lbs = 265 lbs] 68%
4 Sets - got it, but I hurt my hand somehow, ouch
4 Sets - took a video, now my other hand got hurt, wtf

4 Sets - got extra depth for practice
4 Sets

One Arm Face Pull Warm Up
[15 lbs]
10 Reps
8 Reps
8 Reps - yes
8 Reps - yes
8 Reps - yes

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

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 - nice and slow, felt great

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

[Olympic Bar + Collars + 4x45 lbs = 225 lbs]
3 Reps - go time, easy and controlled

[Olympic Bar + Collars + 4x45 lbs + 2x10 lbs = 245 lbs] RPE 8
3 Reps - went to 3 reps to feel like RPE 8, I guess 255 lbs would have been a better weight for 1 rep at RPE 8

[Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x5 lbs = 195 lbs] 68%
4 Reps - yup
4 Reps - yes
4 Reps - yup
4 Reps - yup
4 Reps - yup

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

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

[Olympic Bar + Collars + 2x45 lbs = 135 lbs] RPE 9
6 Reps - yup, oops this was supposed to be RPE 8. I'll drop the weight for the repeats.

[Olympic Bar + 2x25 lbs + 2x10 lbs + 2x5 lbs = 125 lbs] RPE 8 - 2R
6 Reps - that felt more controlled like an RPE 8
6 Reps - yup

SUPERSET Cool Down

Wide Pronate Pull Up Cool Down
[Bodyweight]
8 Reps - yup
8 Reps - yup, easy enough
8 Reps - great form, slow and controlled
7 Reps - yup
7 Reps - yup
7 Reps - yup

Notes:



Workout Duration: 3 Hours 20 Minutes

[Camarija]

Date: Tuesday, December 1, 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

-

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

Cheddar 2% Cheese x 3 ~ 240 calories, 15 g protein 21 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

-

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

2 TBSP Psyllium Husk ~ 35 calories, 7 g giber

Oatmeal Raisin Cookie x2 ~ 240 calories, 4 g protein, 9 g fat, 1 g fiber

Oatmeal Raisin Cookie x2 ~ 240 calories, 4 g protein, 9 g fat, 1 g fiber

-


Total ~ 3,325 calories, 185.5 g protein, 72.5 g fat, 35 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 7 - 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 + 2x25 lbs + 2x5 lbs = 195 lbs]
5 Reps
5 Reps

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs= 275 lbs]
3 Reps - feeling warmed up finally

[Olympic Bar + Collars + 6x45 lbs = 315 lbs]
2 Reps - no straps, no problem

[Olympic Bar + Collars + 6x45 lbs + 2x25 lbs = 365 lbs]
2 Reps - took the first rep slow, and the second rep felt so hecking good i ripped that off the floor with great form so fast!

[Olympic Bar + Collars + 6x45 lbs + 2x25 lbs + 2x10 lbs = 385 lbs]
1 Reps - felt amazing but almost fainted, I think I pulled way too slow to get the feeling but I was spiking blood pressure for too long. Taking a long rest before I continue to reset blood pressure.

[Olympic Bar + Collars + 8x45 lbs = 405 lbs]
1 Reps - nice and slow, taking a +10 minute rest, fainting feelings with blood pressure are worrying me.


[Olympic Bar + Collars + 8x45 lbs + 2x10 lbs = 425 lbs] - RPE 8
1 Reps - got it nice and slow but I lost some back tightness when I lost focus and never got it back, so there's slight back rounding, not too bad though. Next time focus on keeping braced at the bottom and pull it faster. This slow speed is not helping me lol


[Olympic Bar + Collars + 6x45 lbs + 2x10 lbs = 335 lbs] - 72%
4 Reps - yup, still got lightheaded, but strength and energy is great. Weird.
4 Reps - yup
4 Reps - practicing locking in the lats a bit faster so I can pull faster overall
4 Reps - yup

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

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

SUPERSET Warm Up

2ct Pause Bench - RPE 9
[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 - yup

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

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

[Olympic Bar + Collars + 4x45 lbs + 2x5 lbs + 2x2.5 lbs = 240 lbs] - RPE 9
3 Reps - 2 reps felt too easy, so I pushed an extra rep and it felt about right

[Olympic Bar + Collars + 4x45 lbs + 2x2.5 lbs = 230 lbs] - 2F
3 Reps - yup, great!
3 Reps

Low Bar Squat - Supposed to be high bar squat, but it causes too much pain recently
[Olympic Bar + Collars + 2x45 lbs = 135 lbs]
5 Reps
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 - yup

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

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x10 lbs = 295 lbs] - RPE 9
4 Reps - feels great!! Got depth for certain

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs = 275 lbs] - 2F
4 Reps - slow and controlled form
4 Reps - got a video of it, camera angle wasn't ideal but not bad.


Wide Pronate Pullup Cool Down
[BW]
10 Reps
8 Reps
8 Reps

Notes:


L I G H T S

Workout Duration: 3 Hours 50 Minutes

[Raigs]

Your looking huge in that video. That 405 pull looked easy. Nice work.

How do you like C4 I almost finished my tub and it was great

[Camarija]

Your looking huge in that video. That 405 pull looked easy. Nice work.

How do you like C4 I almost finished my tub and it was great

Thanks brother!

I'm loving this forever bulk, but it comes at the cost of bit too much extra fat. The time is coming when I have to face the music and start the long cut. But that's for another day, so today we feast! Hazzah!

You know, I've been using C4 Ultimate (clear) for months now and it's probably my favorite standard pre-workout. I normally buy it in bulk to keep the cost down:
https://cellucor.com/products/c4-ultimate-60-serv-stack

I've also been working with Redcon1 Total War pre workout, and it's very comparable to C4 Ultimate (clear), but I still prefer C4 Ultimate. Still, I cycle through them so I don't get too used to one formula.

I've also been trying out some more exotic pre-workouts. (CAUTION: EXTREME)

Dark Energy (specifically Orange Research) is delicious, has unbelievable focus and incredible energy that lasts for at least 6 hours, sometimes feeling at least some of the effects up to 10/12 hours later. It also just makes me feel really happy. The only issue is that I can't take this more than one or two times a week, and if it's two times a week, it needs to be at least 72 hours later.

Another exotic I'm trying out is called 1,3 VOLT pre-workout. It's similar to Dark Energy but it takes all of that energy and focus and condenses all of it into a shorter time frame. So it will be even MORE extreme energy and extreme focus, but it will only last for say 3 or 4 hours, and the effects mostly stop 6 to 7 hours later. This one is very extreme and even uncomfortable, but it definitely gets the job done if you need to be able to tap into beast mode. In order to cut back on the extreme nature of it, I'm planning on trying a half scoop of Volt mixed with a scoop of something light like D-Fine 8 Thermogenic pre-workout. If that still feels uncomfortable I'll just donate it to a gym bro or something.

Honestly, these pre-workouts just make working out so much more fun. I don't really see why I would work out without a pre-workout anymore.

Always a pleasure to hear from you brother!

[Camarija]

Date: Wednesday, December 2, 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

Mozzarella Cheese Stick x4 ~ 240 calories, 24 g protein, 14 g fat

-

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

-

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

2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

-

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

2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

Oatmeal Raisin Cookie x2 ~ 240 calories, 4 g protein, 9 g fat, 1 g fiber

-


Total ~ 3,055 calories, 232.5 g protein, 103.5 g fat, 27 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: A Bit Tired

Workout: Week 7 - Rest Day 1

Walk On The Beach
Low Intensity Steady State Cardio
60 Minutes


Notes:


D O N ' T
S A Y
G O O D B Y E

Chill beach day

[Camarija]

Date: Thursday, December 3, 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: 8.5 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

-

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

Cheddar 2% Cheese x 4 ~ 320 calories, 20 g protein 28 g fat

-

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

-

C4 Ultimate ~ 5 calories

Gatorade x3 ~ 240 calories

-

Dymatize ISO 100 Vanilla 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

-

Dymatize ISO 100 Vanilla x2 ~ 220 calories, 50 g protein

-

177 g Vanilla Ice Cream ~ 360 calories, 9 g protein, 18 g fat

2 TBSP Psyllium Husk ~ 35 calories, 7 g giber

-


Total ~ 3,495 calories, 218.5 g protein, 80.5 g fat, 35 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 7 - Day 3

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

+ SUPERSET WARM UP

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

Pin Squat - Pin Height 11
[Olympic Bar + Collars = 45 lbs]
5 Reps
5 Reps
5 Reps

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

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

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

[Olympic Bar + Collars + 4x45 lbs + 4x10 lbs = 265 lbs]
2 Reps - yes, so far so easy

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x10 lbs = 295 lbs]
2 Reps - great form but heck, I earned this set. It felt difficult. We'll see how next set goes.

[Olympic Bar + Collars + 6x45 lbs = 315 lbs] - RPE 8
2 Reps - actually really easy haha, went for 2 reps instead of 1 here


[Olympic Bar + Collars + 6x45 lbs = 315 lbs] - RPE 9
2 Reps - side angle this time, I think it's right around depth


[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x10 lbs = 295 lbs] - 1 F
2 Reps - yup, but now my shoulders are achey, that's new

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

[10 lbs]
15 Reps - yup
15 Reps - yup
15 Reps - yup

SUPERSET Warm Up

Close Grip Bench - RPE 8 + 2R
[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 - yup

[Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x5 lbs = 195 lbs]
5 Reps - I took this so slow, what a burn!!!!

[Olympic Bar + Collars + 4x45 lbs = 225 lbs]
2 Reps - almost too slow, even for a warm up.. Need to speed it up probably

[Olympic Bar + Collars + 4x45 lbs + 2x5 lbs = 235 lbs]- RPE 8 + 2R
3 Reps - yup
3 Reps - yup
3 Reps - yup, but achey elbows

Larsen Bench - RPE 9 + 1F
[Olympic Bar + Collars + 4x45 lbs = 225 lbs] - RPE 9 + 1F
4 Reps - yup, 4 was about right here for RPE 9
3 Reps - yup

SUPERSET Cool Down

Wide Pronate Grip Pullup Cool Down
[BW]
8 Reps - easy
8 Reps - yup

Notes:



Workout Duration: 2 Hours 35 Minutes

[Camarija]

Date: Friday, December 4, 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

-

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

Cheddar 2% Cheese x 3 ~ 240 calories, 15 g protein 21 g fat

Provolone Cheese x 1 ~ 70 calories, 5 g protein, 6 g fat

-

Dymatize ISO 100 Vanilla x2 ~ 220 calories, 50 g protein

-

C4 Ultimate ~ 5 calories

-

Dymatize ISO 100 Vanilla 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

-

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

-

Oatmeal Raisin Cookie x 3 ~ 420 calories, 6 g protein, 21 g fat, 3 g fiber

2 TBSP Psyllium Husk ~ 35 calories, 7 g giber

-


Total ~ 3,325 calories, 215.5 g protein, 83.5 g fat, 38 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 7 - 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 + 2x25 lbs = 185 lbs]
5 Reps
5 Reps

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

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

[Olympic Bar + Collars + 6x45 lbs + 2x5 lbs = 325 lbs]
2 Reps - without straps, my grip sucks haha, barely kept it with the pausing

[Olympic Bar + Collars + 6x45 lbs + 4x10 lbs = 355 lbs]
2 Reps - felt good, working on pulling the slack out of the bar like Bryce reccomended

[Olympic Bar + Collars + 6x45 lbs + 2x25 + 2x10 lbs = 385 lbs] - RPE 8, RPE 9
1 Reps - easy enough, good pause but boy getting force after pausing is more challenging then i imagined. Next set will be interesting.
2 Reps - yup


[Olympic Bar + Collars + 6x45 lbs + 2x25 lbs = 365 lbs] - 2 F
2 Reps - those pauses still get me
2 Reps


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

[10 lbs]
15 Reps - yup
15 Reps - yup

SUPERSET Warm Up

Touch And Go 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 - yup

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

[Olympic Bar + Collars + 4x45 lbs = 225 lbs]
4 Reps - my elbows are so achey, I almost feel like quitting early today, but I won't. Almost done with the program.

[Olympic Bar + Collars + 4x45 lbs + 2x10 = 245 lbs] - RPE 9
3 Reps - my elbows hurt so much!!!!

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

Barbell Curl
[60 lbs] - light weight light volume
10 Reps - elbow pain quitting early

Notes:


D A N C E

My elbows hurt from close grip bench yesterday!!! Heck it huuuuyrrrrts!!

On the upside, I got my Dymatize shipment today, and peanut butter is beyond delicious, holy heck!!

Workout Duration: 2 Hours 20 Minutes

[Camarija]

Date: Saturday, December 5, 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

-

Tortilla x8 ~ 400 calories, 8 g protein, 4 g fat, 8 g fiber
Provolone x4 ~ 280 calories, 20 g protein, 24 g fat
300 g Black Soy Beans ~ 276 calories, 25.4 g protein, 13.9 g fat, 16.2 g fiber

-

Dymatize ISO 100 Peanut Butter 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

-

Dymatize ISO 100 Peanut Butter x1 ~ 120 calories, 25 g protein, 0.5 g fat
120 g Pistachios (shelled) ~ 360 calories, 12 g protein, 28 g fat, 6 g fiber

-

Dymatize ISO 100 Peanut Butter x1 ~ 120 calories, 25 g protein, 0.5 g fat
Oatmeal Raisin Cookie x 2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

-


Total ~ 3,041 calories, 206.9 g protein, 121.9 g fat, 44.2 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Pretty Good

Workout: Week 7 - Rest Day 2

Notes:



Chill day

[Camarija]

Date: Sunday, December 6, 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

-

Tortilla x8 ~ 400 calories, 8 g protein, 4 g fat, 8 g fiber
Provolone x2 ~ 140 calories, 10 g protein, 12 g fat
Cheddar x2 ~ 160 calories, 10 g protein, 14 g fat
300 g Black Soy Beans ~ 276 calories, 25.4 g protein, 13.9 g fat, 16.2 g fiber

-

Dymatize ISO 100 Peanut Butter 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

-

Dymatize ISO 100 Peanut Butter x1 ~ 120 calories, 25 g protein, 0.5 g fat
120 g Pistachios (shelled) ~ 360 calories, 12 g protein, 28 g fat, 6 g fiber

-

Dymatize ISO 100 Peanut Butter x1 ~ 120 calories, 25 g protein, 0.5 g fat
Oatmeal Raisin Cookie x 2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

-


Total ~ 3,061 calories, 206.9 g protein, 123.9 g fat, 44.2 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Pretty Good

Workout: Week 7 - Rest Day 3

Notes:

Chill day

[Raigs]

First off those pin squats are strong. The achey shoulders is interesting. Maybe they were just tight? Have you been stretching or using a joint supp to help out?enjoy the rest days

Thanks brother!

I'm loving this forever bulk, but it comes at the cost of bit too much extra fat. The time is coming when I have to face the music and start the long cut. But that's for another day, so today we feast! Hazzah!

You know, I've been using C4 Ultimate (clear) for months now and it's probably my favorite standard pre-workout. I normally buy it in bulk to keep the cost down:
https://cellucor.com/products/c4-ultimate-60-serv-stack

I've also been working with Redcon1 Total War pre workout, and it's very comparable to C4 Ultimate (clear), but I still prefer C4 Ultimate. Still, I cycle through them so I don't get too used to one formula.

I've also been trying out some more exotic pre-workouts. (CAUTION: EXTREME)

Dark Energy (specifically Orange Research) is delicious, has unbelievable focus and incredible energy that lasts for at least 6 hours, sometimes feeling at least some of the effects up to 10/12 hours later. It also just makes me feel really happy. The only issue is that I can't take this more than one or two times a week, and if it's two times a week, it needs to be at least 72 hours later.

Another exotic I'm trying out is called 1,3 VOLT pre-workout. It's similar to Dark Energy but it takes all of that energy and focus and condenses all of it into a shorter time frame. So it will be even MORE extreme energy and extreme focus, but it will only last for say 3 or 4 hours, and the effects mostly stop 6 to 7 hours later. This one is very extreme and even uncomfortable, but it definitely gets the job done if you need to be able to tap into beast mode. In order to cut back on the extreme nature of it, I'm planning on trying a half scoop of Volt mixed with a scoop of something light like D-Fine 8 Thermogenic pre-workout. If that still feels uncomfortable I'll just donate it to a gym bro or something.

Honestly, these pre-workouts just make working out so much more fun. I don't really see why I would work out without a pre-workout anymore.

Always a pleasure to hear from you brother!

Yeah I dont need my PWO to last that long thats crazy focus for to long. Im not a fan of total war it gives me a weird sensation that makes it feel like im walking in water and kinda foggy. I personally love the promera sports PWO. About to test out evl engn tomorrow for the first time

[Camarija]

First off those pin squats are strong. The achey shoulders is interesting. Maybe they were just tight? Have you been stretching or using a joint supp to help out?enjoy the rest days

Getting STRONG
I'm starting to get achey shoulders from my low bar squat setup. I'm still not used to it, but I think if I set my grip up a little bit wider it could really help out with shoulder pain.

For joint supplements, just the normal formula in controlled labs orange triad. I'm considering buying Cissus Quadrangularis based on a bunch of studies:
https://forum.bodybuilding.com/showt...0346071&page=1

Yeah I dont need my PWO to last that long thats crazy focus for to long. Im not a fan of total war it gives me a weird sensation that makes it feel like im walking in water and kinda foggy. I personally love the promera sports PWO. About to test out evl engn tomorrow for the first time

Yeah, I'm really not a fan of total war either but I wasn't sure what else could work as a C4 Ultimate substitute. I'll check out promera sports, thanks! But to be honest, I really look forward to the days where I can use Dark Energy and just destroy the gym in hulk mode for 4 hours straight. They're even selling it out of Walmart now so it feels more legit than shady now. It wouldn't surprise me if this kid was on Dark Energy though:
https://www.espn.com/espn/story/_/id...ayer-slams-ref

Cheers brother!!

[Camarija]

Date: Monday, December 7, 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

-

Tortilla x8 ~ 400 calories, 8 g protein, 4 g fat, 8 g fiber
Provolone x2 ~ 140 calories, 10 g protein, 12 g fat
Cheddar x2 ~ 160 calories, 10 g protein, 14 g fat
300 g Black Soy Beans ~ 276 calories, 25.4 g protein, 13.9 g fat, 16.2 g fiber

-

C4 Ultimate ~ 5 calories

Gatorade x3 ~ 240 calories

-

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

-

Dymatize ISO 100 Peanut Butter 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
1 Cup Brown Rice ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber
1 TBSP Olive Oil ~ 120 calories, 14 g fat

-


Total ~ 3,466 calories, 202.9 g protein, 101.9 g fat, 44.2 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 8 - Day 1

Cossack Squats Warm Up
[BW]
5 Reps
5 Reps - lol, already tired
5 Reps

+ SUPERSET WARM UP

Wide Pronate Grip Pull Up
[BW]
7 Reps
7 Reps
7 Reps

Competition Squat
[Olympic Bar + Collars + 2x45 lbs + 2x10 lbs = 155 lbs]
5 Reps - Get it
5 Reps - Got it
5 Reps - Good

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

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

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x10 lbs = 295 lbs]
2 Reps - actually felt difficult, I'll probably top out at 335 lbs instead of 345 lbs today. Good news is that I feel warmed up. I'll jump up to 325 see how that feels and then make up my mind.

[Olympic Bar + Collars + 6x45 lbs + 2x5 lbs = 325 lbs]
1 Reps - surprisingly not terrible, but harder than I wanted it to be, so going up to 335 lbs


[Olympic Bar + Collars + 6x45 lbs + 2x10 lbs = 335 lbs] RPE 8.5
1 Reps - I hit the safeties and it threw me off a bit but not too bad


[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs = 275 lbs] 76%
3 Sets - great training weight
3 Sets - very nice!
3 Sets - great

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

[10 lbs]
15 Reps - yup
15 Reps - yup
15 Reps - yup
15 Reps - yup

SUPERSET WARM UP

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

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

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

[Olympic Bar + Collars + 4x45 lbs + 2x10 lbs = 245 lbs]
1 Reps - slow and controlled with good 2 ct pause

[Olympic Bar + Collars + 4x45 lbs + 2x10 lbs + 2x5 lbs = 255 lbs] RPE 9
3 Reps - touch and go, woops


[Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x10 lbs = 205 lbs] 76%
3 Reps - 2 ct pause for all of these sets
3 Reps - 2ct pausing
3 Reps - 2 ct pausing
3 Reps - 2 ct pause

Overhead Press
[Olympic Bar + 2x25 lbs = 95 lbs]
10 Reps - have to wait for a power rack, but got it

[Olympic Bar + 2x25 lbs + 2x10 lbs = 115 lbs]
5 Reps - no problem with form here

[Olympic Bar + 2x45 lbs = 135 lbs]
3 Reps - yeah I felt that

[Olympic Bar + Collars + 2x45 lbs + 2x5 lbs = 145 lbs] RPE 9
1 Rep - failed after 1 rep, taking a quick rest and trying again
3 Reps - that was hard af, I just don't have the movement pattern down to be efficient here


[Olympic Bar + Collars + 2x45 lbs = 135 lbs] 1 F
5 Reps - tough

SUPERSET Cool Down

Wide Pronate Pull Up Cool Down
[Bodyweight]
8 Reps - easy controlled
8 Reps - great
8 Reps - easy
8 Reps - easy
8 Reps - yup

Notes:



I'm confident with a 335 lb back squat now. Crossing over 315 lbs has been a mental barrier for me for a while and I feel that I'm over it now.

Bench is coming along with fast progress.

Workout Duration: 3 Hours 20 Minutes

[Camarija]

Date: Tuesday, December 8, 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

-

Tortilla x8 ~ 400 calories, 8 g protein, 4 g fat, 8 g fiber
Provolone x2 ~ 140 calories, 10 g protein, 12 g fat
Cheddar x2 ~ 160 calories, 10 g protein, 14 g fat
425 g Black Beans ~ 359.615 calories, 22.885 g protein, 0 g fat, 16.346 g fiber

-

C4 Ultimate ~ 5 calories

Gatorade x3 ~ 240 calories

-

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

-

Dymatize ISO 100 Peanut Butter 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
1 Cup Brown Rice ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber
1 TBSP Olive Oil ~ 120 calories, 14 g fat

-


Total ~ 3,549.615 calories, 200.385 g protein, 88 g fat, 44.346 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 8 - Day 2

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

+ SUPERSET WARM UP

Wide Pronate Grip Pullup
[BW]
7 Reps - feeling fresh today, I can do this!
7 Reps - heck yeah!
7 Reps - right knee is a LITTLE sore

Competition Deadlift
[Olympic Bar + Collars + 2x45 lbs = 135 lbs]
6 Reps - practicing floating the bar getting into position

[Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x5 lbs = 195 lbs]
5 Reps - floating that bar, took a 10 minute break to chat
5 Reps - yup

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

[Olympic Bar + Collars + 6x45 lbs + 2x5 lbs = 325 lbs]
2 Reps - I'm feeling strong today, no excuses

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

[Olympic Bar + Collars + 6x45 lbs + 2x25 lbs + 2x10 lbs + 2x5 lbs = 395 lbs]
1 Reps - fast bar speed good

[Olympic Bar + Collars + 8x45 lbs + 2x5 lbs = 415 lbs]
1 Reps - good enough, I can see some mistakes but not bad


[Olympic Bar + Collars + 8x45 lbs + 2x10 lbs + 2x5 lbs = 435 lbs] - RPE 10.5
1 Reps - FAILURE, so that 415 lb warm up will count as my working set today. 425 lbs was probably my max Deadlift then. Woops! But now I know. I vastly over estimated my Deadlift strength. I'll try to aim for 430 lbs for my max attempt next week.

[Olympic Bar + Collars + 6x45 lbs + 2x10 lbs = 335 lbs] - 76%
3 Reps - yup
3 Reps - yup
3 Reps - yup

2ct Pause Low Bar Squat - Supposed to be high bar squat, but it causes too much pain recently
[Olympic Bar + Collars + 2x45 lbs = 135 lbs]
5 Reps - feels good
5 Reps - yup
5 Reps - yup

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

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

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

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

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x10 lbs + 2x5 lbs = 305 lbs] - RPE 7 + 1R

2 Reps - see above
2 Reps - I did a 3 count pause on the first rep, holy wow, second rep I just let it fly and it felt so easy

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

SUPERSET Warm Up

2ct Pause Bench - RPE 9
[Olympic Bar + Collars + 2x45 lbs + 2x5 lbs = 145 lbs]
10 Reps - yup

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

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

[Olympic Bar + Collars + 4x45 lbs = 225 lbs] RPE 8 + 2R
4 Reps - yup
4 Reps - yup
4 Reps - yup

(Wide Pronate/ Neutral / Suppinate) Pullup Cool Down
[BW]
10 Reps - Wide Pronate - yup
8 Reps - Neutral - yup
8 Reps - Suppinate

Notes:


H U L K
S M A S H

I learned that my current 1 RM Deadlift is around 425 lbs / 430 lbs

My elbows are developing a bit of a flare up of tendinitis, so I'll need to keep that in check.

My knees are feeling fine, a bit uncertain when I was warming up, but after I was warmed up they were fine.

I think I need to set realistic expectations for my max attempts next week. I'll work on that tonight.

Workout Duration: 3 Hours 15 Minutes

[Raigs]

What does floating the bar into postion on deads?

deads then squats damn? where is the pain?

[Camarija]

What does floating the bar into postion on deads?

deads then squats damn? where is the pain?

Floating the bar into position is where you pull yourself into the deadlift position, making sure your hamstrings and upper back feels tighter and tighter, in the process pulling the slack out of the bar, until finally you're in your starting position for the deadlift. Your position should now be so tight that the bar almost floats off the floor for the first part of the lift just by tightening your muscles a bit. I got the hang of it when I was practicing 2 count pause deadlifts barely off the floor, but now I understand I should be doing this for my conventional deadlifts.

Yeah, Squats and Deads in the same day. The program is brutal but fair.

The knee pain is just a bit of tendoninitis, nothing bad. It goes away after I'm warmed up.

[Elucid99]

Damn theres so much detail, its now a workout tree not a workout log

[Raigs]

Floating the bar into position is where you pull yourself into the deadlift position, making sure your hamstrings and upper back feels tighter and tighter, in the process pulling the slack out of the bar, until finally you're in your starting position for the deadlift. Your position should now be so tight that the bar almost floats off the floor for the first part of the lift just by tightening your muscles a bit. I got the hang of it when I was practicing 2 count pause deadlifts barely off the floor, but now I understand I should be doing this for my conventional deadlifts.

Yeah, Squats and Deads in the same day. The program is brutal but fair.

The knee pain is just a bit of tendoninitis, nothing bad. It goes away after I'm warmed up.

Hmmm I just did deads before reading this. Ill need to try this on my warmups next week. Ive seen it before just never really got into it.

Glad the knee pain is nothing big. Cant get de railed your some of my morning motivation!

[Camarija]

Date: Wednesday, December 9, 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: 7.5 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

-

148 g Cheerios ~ 560 calories, 12 g protein, 8 g fat, 12 g fiber
600 g Milk ~ 200 calories, 32.5 g protein

-

Tortilla x8 ~ 400 calories, 8 g protein, 4 g fat, 8 g fiber
Cheddar x2 ~ 160 calories, 10 g protein, 14 g fat
Mozzarella Cheese Stick x2 ~ 120 calories, 12 g protein, 7 g fat
3x Eggs ~ 180 calories, 18 g protein, 12 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat

-

234 g Vanilla Ice Cream ~ 480 calories, 10 g protein, 24 g fat

-

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

-


Total ~ 3,245 calories, 197 g protein, 94.5 g fat, 32 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: A Bit Tired

Workout: Week 8 - Rest Day 1

Notes:

Chill day

[Camarija]

Date: Thursday, December 10, 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: 10.5 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 Peanut Butter x2 ~ 240 calories, 50 g protein, 1 g fat

-

C4 Ultimate ~ 5 calories
Gatorade x3 ~ 240 calories

-

Dymatize ISO 100 Peanut Butter x1 ~ 120 calories, 25 g protein, 0.5 g fat
1 Cup Brown Rice ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber
1 TBSP Olive Oil ~ 120 calories, 14 g fat
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
Cheddar x2 ~ 120 calories, 12 g protein, 9 g fat
4x Eggs ~ 240 calories, 24 g protein, 16 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat

-

Dymatize ISO 100 Peanut Butter x1 ~ 120 calories, 25 g protein, 0.5 g fat
2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

-


Total ~ 3,145 calories, 208.5 g protein, 80.5 g fat, 31 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 8 - Day 3 + 4

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

+ SUPERSET WARM UP

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

Pin Squat - Pin Height 11
[Olympic Bar + Collars = 45 lbs]
8 Reps
8 Reps

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

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

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

[Olympic Bar + Collars + 6x45 lbs + 2x5 lbs = 325 lbs] - RPE 8
1 Reps - yup

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x10 lbs = 295 lbs] - RPE 8
4 Reps - yup

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs = 275 lbs] - 1 F (Pin Height 12)
4 Reps - that's tough

[Olympic Bar + Collars + 4x45 lbs + 2x10 lbs = 245 lbs] - 1 F (Pin Height 12)
4 Reps - great form, felt great too

Reverse Hyper Cool Down
[90 lbs]
20 Reps - yup, feels great
25 Reps - wow that blood is flushing my lower back, feels so hecking good now
15 Reps - LETS GO!!! HEAL THAT LOWER BACK HYUH!!!

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

[10 lbs]
15 Reps - yup

SUPERSET Warm Up

Competition Pause Bench - RPE 9 + 1F
[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 - yup

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

[Olympic Bar + Collars + 4x45 lbs = 225 lbs]
2 Reps - my shoulders kept sliding out of position, a bit annoying but nothing that can't be fixed.

[Olympic Bar + Collars + 4x45 lbs + 2x5 lbs = 235 lbs]- RPE 9
4 Reps - yup
4 Reps - yup

[Olympic Bar + Collars + 4x45 lbs = 225 lbs]- 2F
4 Reps - yup, achey ugh
4 Reps - yup, better after long rest

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

SUPERSET Cool Down

Wide Pronate Grip Pull Up Cool Down
[BW]
7 Reps - yup
7 Reps - yup
7 Reps - yup
7 Reps - yup

Notes:


My lower back needs some love, so I'm adding 3 sets of rehab weight reverse hypers, canceling Week 8 Day 4 tomorrow, and adding in the extra bench work today. The extra rest day will be much appreciated going into peak week. 3 days of rest before peak week begins.

Achey elbows, I just didn't even want to bench tomorrow with this flare up. Let my elbows rest and recover.

Workout Duration: 3 Hours 25 Minutes

[Camarija]

Date: Friday, December 11, 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: 8 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 Peanut Butter x1 ~ 120 calories, 25 g protein, 0.5 g fat
Tortilla x6 ~ 300 calories, 6 g protein, 3 g fat, 6 g fiber
Cheddar x3 ~ 180 calories, 18 g protein, 13.5 g fat

-

Dymatize ISO 100 Peanut Butter 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
Mozzarella Cheese Stick x2 ~ 120 calories, 12 g protein, 7 g fat
2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

-

Dymatize ISO 100 Peanut Butter x1 ~ 120 calories, 25 g protein, 0.5 g fat
200 g Pistachios (shelled) ~ 600 calories, 20 g protein, 46.667 g fat, 10 g fiber

-

234 g Vanilla Ice Cream ~ 480 calories, 10 g protein, 24 g fat

-


Total ~ 3,160 calories, 203.5 g protein, 132.167 g fat, 35 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 8 - Rest Day 2

Notes:

Resting for 3 days before starting Peak Week.

Mock Meet Openers:
Squat: 335 lbs
Bench: 255 lbs
Deadlift: 425 lbs
100% Certain Opener Total: 1,015

It's my hope to peak into:
Squat: 345 lbs
Bench: 265 lbs
Deadlift: 435 lbs
Peak Total: 1,045

If my rest, Peak Week, and Mock Meet Day goes amazing:
Squat: 355 lbs
Bench: 270 lbs
Deadlift: 440 lbs
Super Reach Total: 1,065

[Camarija]

Date: Saturday, December 12, 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: 8 Hours

Diet: Calorie Surplus

-

148 g Cheerios ~ 560 calories, 12 g protein, 8 g fat, 12 g fiber
660 ml Milk ~ 220 calories, 35.75 g protein
EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

-

Dymatize ISO 100 Peanut Butter 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
Mozzarella Cheese Stick x2 ~ 120 calories, 12 g protein, 7 g fat
2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

-

Dymatize ISO 100 Peanut Butter x1 ~ 120 calories, 25 g protein, 0.5 g fat
300 g Black Soy Beans ~ 276 calories, 25.4 g protein, 13.9 g fat, 16.2 g fiber

-

200 g Pistachios (shelled) ~ 600 calories, 20 g protein, 46.667 g fat, 10 g fiber

-

Dymatize ISO 100 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 ~ 3,056 calories, 206.15 g protein, 133.567 g fat, 49.2 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 8 - Rest Day 3

Notes:

Peak Week starts on Monday.

Mock Meet Openers:
Squat: 335 lbs
Bench: 255 lbs
Deadlift: 425 lbs
100% Certain Opener Total: 1,015

It's my hope to peak into:
Squat: 345 lbs
Bench: 265 lbs
Deadlift: 435 lbs
Peak Total: 1,045

If my rest, Peak Week, and Mock Meet Day goes amazing:
Squat: 355 lbs
Bench: 270 lbs
Deadlift: 440 lbs
Super Reach Total: 1,065

[Camarija]

Date: Sunday, December 13, 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
660 ml Milk ~ 220 calories, 35.75 g protein
EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

-

Dymatize ISO 100 Peanut Butter x1 ~ 120 calories, 25 g protein, 0.5 g fat
200 g Pistachios (shelled) ~ 600 calories, 20 g protein, 46.667 g fat, 10 g fiber

-

Dymatize ISO 100 Peanut Butter 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
Mozzarella Cheese Stick x2 ~ 120 calories, 12 g protein, 7 g fat
2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

-

Dymatize ISO 100 Peanut Butter x1 ~ 120 calories, 25 g protein, 0.5 g fat
Tortilla x6 ~ 300 calories, 6 g protein, 3 g fat, 6 g fiber
Cheddar x3 ~ 180 calories, 18 g protein, 13.5 g fat

-

117 g Vanilla Ice Cream ~ 240 calories, 5 g protein, 12 g fat

-


Total ~ 2,940 calories, 201.75 g protein, 120.167 g fat, 35 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 8 - Rest Day 4

Notes:

Peak Week starts on Monday.

Mock Meet Openers:
Squat: 335 lbs
Bench: 255 lbs
Deadlift: 425 lbs
100% Certain Opener Total: 1,015

It's my hope to peak into:
Squat: 345 lbs
Bench: 265 lbs
Deadlift: 435 lbs
Peak Total: 1,045

If my rest, Peak Week, and Mock Meet Day goes amazing:
Squat: 355 lbs
Bench: 270 lbs
Deadlift: 440 lbs
Super Reach Total: 1,065