Reply
Page 2 of 4 FirstFirst 1 2 3 4 LastLast
Results 31 to 60 of 117
  1. #31
    Registered User RapidFail's Avatar
    Join Date: Oct 2018
    Age: 51
    Posts: 1,261
    Rep Power: 5853
    RapidFail is a name known to all. (+5000) RapidFail is a name known to all. (+5000) RapidFail is a name known to all. (+5000) RapidFail is a name known to all. (+5000) RapidFail is a name known to all. (+5000) RapidFail is a name known to all. (+5000) RapidFail is a name known to all. (+5000) RapidFail is a name known to all. (+5000) RapidFail is a name known to all. (+5000) RapidFail is a name known to all. (+5000) RapidFail is a name known to all. (+5000)
    RapidFail is offline
    Originally Posted by Camarija View Post
    Sure, maybe. I'm basing my minimum effective volume on the volume landmark recommendations from the site, and judging by feel it seems to be about right so far. The important part is that I still feel that I have a lot of runway to ramp up the volume over the coming 20 weeks or so.

    In terms of diet, I'm just above maintenance calories before jumping into a full on bulk, but as with the volume, I'll ramp up the calories over the coming weeks as well.

    I'm really excited to try this approach all the way through and see how far I can push this.

    Cheers bro!
    Cool, I look forward to seeing your progress. I think it's probably a good idea to look at your per-session volume after a while. I know Mike Israetel recommends capping workouts to 2 hours or 30 working sets at the maximum.
    Reply With Quote

  2. #32
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 776
    Rep Power: 18339
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline

    Mesocycle 1 - Week 1 - pt 2
    Minimum Effective Volume Phase





    Date: Thursday, July 22, 2021

    Sleep: 9.5 Hours + 2 Hour nap

    Diet: Calorie Deficit

    -

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

    93 g Sunflower Seeds ~ 540 calories, 18 g protein, 48 g fat, 9 g fiber

    480 ml Milk ~ 160 calories, 26 g protein

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 G protein, 2 g fat

    240 ml Naked Juice Blue Machine ~ 170 calories, 1 g protein

    240 ml Bolthouse Farms Green Goodness Fruit Smoothie ~ 120 calories, 1g protein, 1g fiber

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Drizzle of Balsamic, Lemon, Mustard, Soy Sauce ~ 60 calories

    Vegetable Medley ~ 152.768 calories, 7.705 g protein, 0.197 g fat, 6.139 g fiber

    Vegetable Medley ~ 152.768 calories, 7.705 g protein, 0.197 g fat, 6.139 g fiber



    240 ml Milk ~ 80 calories, 13 g protein

    240 ml Milk ~ 80 calories, 13 g protein

    Fish Oil ~ 70 calories, 6 g fat



    Total : 2600.536 calories, 191.41 g protein, 80.394 g fat, 32.278 g fiber

    Supplements: Aggressive Strength Testosterone Booster x2, Real Energy Dominator x1, Creatine 5 mg, NAC 600 mg

    Energy Level: OK

    Workout: Upper Day B

    Training Phase: Minimum Effective Volume

    Pull Down Wide Pronate Grip
    [Warm Up Set 1]
    100 lbs x 14 @ 10 RIR - 60 s rest
    [Warm Up Set 2]
    160 lbs x 2 @ 6 RIR - 60 s rest
    [Work Set 1]
    140 lbs x 8 @ 4 RIR - 120 s rest
    [Work Set 2]
    140 lbs x 7 @ 4 RIR - 120 s rest
    [Work Set 3]
    140 lbs x 6 @ 4 RIR - 120 s rest

    Chest Supported T-Bar Row Close Neutral Grip
    [Work Set 1]
    70 lbs x 10 Reps @ 3 RIR - 120 s rest
    [Work Set 2]
    70 lbs x 13 Reps @ 0 RIR - 120 s rest

    Incline Barbell Press
    [Warm Up Set 1]
    105 lbs x 10 @ 10 RIR + 10 lb cable face pull - 60 s rest
    [Warm Up Set 2]
    145 lbs x 3 @ 7 RIR + 5 lb cable face pull - 120 s rest
    [Work Set 1]
    135 lbs x 8 @ 4 RIR + 5 lb cable face pull - 120 s rest
    [Work Set 2]
    135 lbs x 7 @ 4 RIR + 5 lb cable face pull - 120 s rest

    Hammer ISO Decline Chest Press
    [Warm Up Set 1]
    70 lbs x 10 @ 10 RIR + 5 lb cable face pull - 60 s rest
    [Work Set 1]
    80 lbs x 12 @ 4 RIR - 120 s rest

    Lateral Raise Machine
    [Work Set 1]
    20 lbs x 12 @ 4 RIR - 60 s rest
    [Work Set 2]
    20 lbs x 11 @ 4 RIR - 60 s rest
    [Work Set 3]
    20 lbs x 10 @ 4 RIR - 60 s rest
    [Work Set 4]
    20 lbs x 9 @ 4 RIR - 60 s rest

    Reverse Pec Dec
    [Work Set 1]
    85 lbs x 14 @ 4 RIR - 60 s rest
    [Work Set 2]
    85 lbs x 13 @ 4 RIR - 60 s rest
    [Work Set 3]
    85 lbs x 12 @ 4 RIR - 60 s rest

    French Press
    [Work Set 1]
    75 lbs x 7 @ 4 RIR - 60 s rest
    [Work Set 2]
    75 lbs x 6 @ 4 RIR - 60 s rest

    Tricep Pushdown
    [Work Set 1]
    40 lbs x 14 @ 4 RIR - 30 s rest

    EZ Bar Curl
    [Work Set 1]
    65 lbs x 8 @ 4 RIR - 60 s rest
    [Work Set 2]
    65 lbs x 7 @ 4 RIR - 60 s rest

    Preacher EZ Bar Curl
    [Work Set 1]
    40 lbs x 11 @ 4 RIR - 60 s rest
    [Work Set 2]
    40 lbs x 10 @ 4 RIR - 60 s rest

    Notes:

    ~ 1 hour 20 minutes

    Gym was busy








    Date: Friday, July 23, 2021

    Sleep: 5 Hours + 3 Hour Nap

    Diet: Calorie Surplus

    -

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

    93 g Sunflower Seeds ~ 540 calories, 18 g protein, 48 g fat, 9 g fiber

    480 ml Milk ~ 160 calories, 26 g protein



    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 G protein, 2 g fat

    240 ml Naked Juice Blue Machine ~ 170 calories, 1 g protein

    240 ml Bolthouse Farms Green Goodness Fruit Smoothie ~ 120 calories, 1g protein, 1g fiber

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Vegetable Medley ~ 152.768 calories, 7.705 g protein, 0.197 g fat, 6.139 g fiber

    Vegetable Medley ~ 152.768 calories, 7.705 g protein, 0.197 g fat, 6.139 g fiber



    240 ml Milk ~ 80 calories, 13 g protein

    240 ml Milk ~ 80 calories, 13 g protein

    97 g banana bread ~ 247 calories, 3.8 g protein, 8.8 g fat, 1.7 g fiber

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    Total : 2,717.536 calories, 195.21 g protein, 83.194 g fat, 33.978 g fiber

    Supplements: Aggressive Strength Testosterone Booster x2, Real Energy Dominator x1, Creatine 5 mg, NAC 600 mg

    Energy Level: Not Terrible

    Workout: Lower Day B

    Training Phase: Minimum Effective Volume

    Hip Adduction
    [Work Set 1]
    65 lbs x 20 @ 4 RIR - 30 s rest

    Hip Abduction
    [Work Set 1]
    75 lbs x 20 @ 4 RIR - 30 s rest

    Cybex Squat Press
    [Warm Up Set 1]
    270 lbs x 15 @ +15 RIR - 180 s rest
    [Warm Up Set 2]
    320 lbs x 10 @ 15 RIR - 180 s rest
    [Warm Up Set 3]
    360 lbs x 6 @ 14 RIR - 180 s rest - accidentally did 5
    [Work Set 1]
    360 lbs x 16 @ 4 RIR - 180 s rest
    [Work Set 2]
    360 lbs x 15 @ 4 RIR - 180 s rest - accidentally did 14

    Leg Extension
    [Work Set 1]
    70 lbs x 20 @ ? RIR - 120 s rest - slow with pauses
    [Work Set 2]
    70 lbs x 20 @ ? RIR - 120 s rest - slow with pauses

    45 Degree Back Raise
    [Work Set 1]
    BW x 25 @ 1 RIR - 120 s rest
    [Work Set 2]
    BW x 16 @ 3 RIR - 120 s rest

    Single Leg Seated Leg Curl
    [Warm Up Set 1]
    50 lbs x 10 @ 10 RIR - 120 s rest
    [Work Set 1]
    50 lbs x 18 @ 1 RIR - 120 s rest

    60° Calf Raise
    [Work Set 1]
    135 lbs x 15 @ 4 RIR - 60 s rest
    [Work Set 2]
    135 lbs x 8 @ 4 RIR - 60 s rest

    Seated Calf Raise
    [Work Set 1]
    45 lbs x 11 reps @ 4 RIR - 60 s rest
    [Work Set 2]
    45 lbs x 10 reps @ 4 RIR - 60 s rest

    Hanging Leg Raise
    [Work Set 1]
    BW x 10 Reps @ 4 RIR - 60 s rest
    [Work Set 1]
    BW x 9 Reps @ 4 RIR - 60 s rest

    Decline Ab Crunch
    [Work Set 1]
    25 lbs x 11 reps @ RIR 4 - 60 s rest

    Notes:

    ~ 55 minutes

    I forgot my phone so I completed the workout today off of memory, and it wasn't too far off.

    The chick at the front desk gave me a loaf of banana bread today, so that was nice.








    Date: Saturday, July 24, 2021

    Sleep: 7.5 Hours

    Diet: Calorie Surplus

    -

    136 g Banana Bread ~ 345.8 calories, 5.3 g protein, 12.3 g fat, 2.4 g fiber

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



    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    480 ml Milk ~ 160 calories, 26 g protein

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 G protein, 2 g fat

    240 ml Naked Juice Blue Machine ~ 170 calories, 1 g protein

    240 ml Bolthouse Farms Green Goodness Fruit Smoothie ~ 120 calories, 1g protein, 1g fiber

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Vegetable Medley ~ 152.768 calories, 7.705 g protein, 0.197 g fat, 6.139 g fiber

    Vegetable Medley ~ 152.768 calories, 7.705 g protein, 0.197 g fat, 6.139 g fiber



    240 ml Milk ~ 80 calories, 13 g protein

    240 ml Milk ~ 80 calories, 13 g protein

    136 g Banana Bread ~ 345.8 calories, 5.3 g protein, 12.3 g fat, 2.4 g fiber

    Fish Oil ~ 70 calories, 6 g fat



    Total : 2,632.136 calories, 199.01 g protein, 80.994 g fat, 19.078 g fiber

    Supplements: Aggressive Strength Testosterone Booster x2, Real Energy Dominator x1, Creatine 5 mg, NAC 600 mg

    Energy Level: Not Terrible

    Workout: Rest Day

    Notes:






    Date: Sunday, July 25, 2021

    Sleep: 8 Hours

    Diet: Calorie Surplus



    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    1x Sirloin, Avocado, Cheese w/ Corn Tortilla ~ 340 calories, 19 g protein, 17 g fat, 4 g fiber

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    Nacho Chips ~ 280 calories, 4 g protein, 14 g fat, 4 g fiber

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    1x Sirloin, Avocado, Cheese w/ Corn Tortilla ~ 340 calories, 19 g protein, 17 g fat, 4 g fiber

    1x Sirloin, Avocado, Cheese w/ Corn Tortilla ~ 340 calories, 19 g protein, 17 g fat, 4 g fiber

    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    1 scoop Orange Triad + Greens ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 G protein, 2 g fat

    240 ml Naked Juice Blue Machine ~ 170 calories, 1 g protein

    240 ml Bolthouse Farms Green Goodness Fruit Smoothie ~ 120 calories, 1g protein, 1g fiber



    240 ml Milk ~ 80 calories, 13 g protein

    240 ml Milk ~ 80 calories, 13 g protein



    Total : 2,655 calories, 210 g protein, 84 g fat, 26 g fiber

    Supplements: Aggressive Strength Testosterone Booster x2, Real Energy Dominator x1, Creatine 5 mg, NAC 600 mg

    Energy Level: Okay

    Workout: Rest Day

    Notes:
    Last edited by Camarija; 09-04-2021 at 09:33 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  3. #33
    Registered User RapidFail's Avatar
    Join Date: Oct 2018
    Age: 51
    Posts: 1,261
    Rep Power: 5853
    RapidFail is a name known to all. (+5000) RapidFail is a name known to all. (+5000) RapidFail is a name known to all. (+5000) RapidFail is a name known to all. (+5000) RapidFail is a name known to all. (+5000) RapidFail is a name known to all. (+5000) RapidFail is a name known to all. (+5000) RapidFail is a name known to all. (+5000) RapidFail is a name known to all. (+5000) RapidFail is a name known to all. (+5000) RapidFail is a name known to all. (+5000)
    RapidFail is offline
    Originally Posted by Camarija View Post
    Yeah bro! Weekly session volume is a good portion of RPE planning, and while I'm planning on keeping it under 2 hours per session, I can easily see myself soaring past 30 sets per session. It's weird that RPE templates are designed to go well above 30 sets per session. Do you have a reference for that 30 set cap off the top of your head? There's just so much information to go through.

    Cheer bro!
    Not in writing - it was in YouTube video, possibly one of RP's or maybe on Revive Stronger, I forget which. He said once your per session volume goes over 25 sets you should look at adding more sessions and anything over 30 sets he would question, unless it was mostly isolations.
    Reply With Quote

  4. #34
    ... Raigs's Avatar
    Join Date: Mar 2009
    Location: United States
    Posts: 12,409
    Rep Power: 25710
    Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000)
    Raigs is offline
    Going into 2 a days I’m jealous.

    Are you following the RP app or templates?
    My “training log”
    https://forum.bodybuilding.com/showthread.php?t=178659261

    Here to stay motivated and to motivate others
    Reply With Quote

  5. #35
    Registered User EliKoehn's Avatar
    Join Date: Aug 2019
    Age: 51
    Posts: 2,723
    Rep Power: 12285
    EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000)
    EliKoehn is offline
    Your maintenance is below 2650? At your activity level and training experience that's a little surprising.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
    Reply With Quote

  6. #36
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 776
    Rep Power: 18339
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Originally Posted by RapidFail View Post
    Cool, I look forward to seeing your progress. I think it's probably a good idea to look at your per-session volume after a while. I know Mike Israetel recommends capping workouts to 2 hours or 30 working sets at the maximum.
    Yeah bro! Weekly session volume is a good portion of RPE planning, and while I'm planning on keeping it under 2 hours per session, I can easily see myself soaring past 30 sets per session. It's weird that RPE templates are designed to go well above 30 sets per session. Do you have a reference for that 30 set cap off the top of your head? There's just so much information to go through.

    Cheer bro!




    Originally Posted by RapidFail View Post
    Not in writing - it was in YouTube video, possibly one of RP's or maybe on Revive Stronger, I forget which. He said once your per session volume goes over 25 sets you should look at adding more sessions and anything over 30 sets he would question, unless it was mostly isolations.
    I found something!



    ~ 3:52

    Alright then, it looks like I'll give consideration to splitting up workouts into AM and PM workouts.

    AM workouts can be the major compounds:

    Upper Days:
    Barbell Press (Flat / Incline) / Isolateral Press (Incline / Decline)
    Lat Pulldown / Support Row (Wide Pronate / Medium Neutral)
    Lateral Raise / Reverse Pec Dec

    Lower Days:
    Hip Adduction / Hip Abduction
    Squat Press / 45 Degree Back Extension
    Leg Extension / Leg Curl

    PM workouts can be the isolation movements:

    Upper Days:
    Triceps / Biceps

    Lower Days:
    Calves / Abs




    Originally Posted by Raigs View Post
    Going into 2 a days I’m jealous.

    Are you following the RP app or templates?
    Right now I'm piecing together information I learned from their e-book, free articles, and youtube videos. Honestly, there's just so much information that I'm not even sure if I'm setting up the program right, but it seems okay so far so I'll keep going. I'm thinking next year I'll start up with personal coaching from the RP guys, like what Filmbuff81 is doing now.

    Cheers bro!




    Originally Posted by EliKoehn View Post
    Your maintenance is below 2650? At your activity level and training experience that's a little surprising.
    Yeah, that's the benefit of having run calorie counting for extended periods of time. At least I have my maintenance more or less dialed in. Right now I'm pretty light, ~185 lbs or so, so my maintenance is a bit on the lower side. As my bulk progresses, and my bodyweight and volume both increase, my maintenance will probably go up.

    Right now I'm just above maintenance, but not by much. I'll be ramping up my bulk over the course of this mesocycle, just not all at once. I don't know if there is any science that backs up slowly ramping, but it just feels right to me to approach it this way.

    Cheers!
    Last edited by Camarija; 07-29-2021 at 11:01 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  7. #37
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 776
    Rep Power: 18339
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline

    Mesocycle 1 - Week 2
    Ramping To Maximum Adaptive Volume Phase





    Date: Monday, July 26, 2021

    Sleep: 7 Hours

    Diet: Calorie Surplus

    -

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

    93 g Sunflower Seeds ~ 540 calories, 18 g protein, 48 g fat, 9 g fiber

    480 ml Milk ~ 160 calories, 26 g protein



    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 G protein, 2 g fat

    240 ml Naked Juice Blue Machine ~ 170 calories, 1 g protein

    240 ml Bolthouse Farms Green Goodness Fruit Smoothie ~ 120 calories, 1g protein, 1g fiber

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    240 ml Milk ~ 80 calories, 13 g protein

    240 ml Milk ~ 80 calories, 13 g protein

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

    Fish Oil ~ 70 calories, 6 g fat



    Total : 2,655 calories, 185 g protein, 86 g fat, 29 g fiber

    Supplements:
    Aggressive Strength Testosterone Booster x2
    Real Energy Dominator x1
    Creatine 5 g
    NAC 600 mg

    Energy Level: Not Bad

    Workout: Upper Day A

    Training Phase: Ramping To Maximum Adaptive Volume Phase

    Bench Press
    [Warm Up Set 1] (45 lbs + 10 lbs)
    155 lbs x 10 @ 10 RIR + 5 lb cable face pulls - 120 s rest
    [Warm Up Set 2] (45 lbs + 25 lbs)
    185 lbs x 4 @ 10 RIR + 5 lb cable face pulls - 120 s rest
    [Warm Up Set 3] (45 lbs + 25 lbs + 10 lbs + 5 lbs + 2.5 lbs)
    220 lbs x 2 @ 5 RIR + 5 lb cable face pulls - 180 s rest
    [Work Set 1] (45 lbs + 25 lbs + 5 lbs + 2.5 lbs)
    200 lbs x 8 @ 3 RIR + 5 lb cable face pulls - 180 s rest
    [Work Set 2]
    200 lbs x 7 @ 3 RIR + 5 lb cable face pulls - 180 s rest

    DB Incline Bench Press
    [Warm Up Set 1]
    45 lbs x 8 @ 10 RIR + 5 lb cable face pulls - 120 s rest
    [Work Set 1]
    45 lbs x 15 @ 3 RIR + 5 lb cable face pulls - 120 s rest
    [Work Set 2]
    45 lbs x 14 @ 3 RIR + 5 lb cable face pulls - 120 s rest

    Chest Supported T-Bar Row Wide Pronate Grip
    [Warm Up Set 1]
    70 lbs x 10 @ 10 RIR - 120 s rest
    [Work Set 1]
    90 lbs x 9 @ 3 RIR - 120 s rest
    [Work Set 2]
    90 lbs x 8 @ 3 RIR - 120 s rest
    [Work Set 3]
    90 lbs x 7 @ 3 RIR - 120 s rest

    Pull Down 14'' Neutral Grip
    [Warm Up Set 1]
    100 lbs x 14 @ 10 RIR - 120 s rest
    [Work Set 1]
    120 lbs x 13 @ 3 RIR - 150 s rest
    [Work Set 2]
    120 lbs x 12 @ 3 RIR - 150 s rest
    [Work Set 3]
    120 lbs x 11 @ 3 RIR - 150 s rest

    Lateral Raise Machine
    [Work Set 1]
    20 lbs x 13 @ 3 RIR - 120 s rest
    [Work Set 2]
    20 lbs x 12 @ 3 RIR - 120 s rest
    [Work Set 3]
    20 lbs x 11 @ 3 RIR - 120 s rest
    [Work Set 4]
    20 lbs x 10 @ 3 RIR - 120 s rest

    Reverse Pec Dec
    [Work Set 1]
    85 lbs x 15 @ 3 RIR - 120 s rest
    [Work Set 2]
    85 lbs x 14 @ 3 RIR - 120 s rest
    [Work Set 3]
    85 lbs x 13 @ 3 RIR - 120 s rest
    [Work Set 4]
    85 lbs x 12 @ 3 RIR - 120 s rest

    French Press
    [Work Set 1]
    75 lbs x 8 @ 3 RIR - 120 s rest
    [Work Set 2]
    75 lbs x 7 @ 3 RIR - 120 s rest

    Tricep Pushdown
    [Work Set 1]
    40 lbs x 15 @ 3 RIR - 120 s rest
    [Work Set 2]
    40 lbs x 14 @ 3 RIR - 120 s rest

    EZ Bar Curl
    [Work Set 1]
    65 lbs x 9 @ 3 RIR - 120 s rest
    [Work Set 2]
    65 lbs x 8 @ 3 RIR - 120 s rest
    [Work Set 3]
    65 lbs x 7 @ 3 RIR - 120 s rest

    Preacher EZ Bar Curl
    [Work Set 1]
    40 lbs x 12 @ 3 RIR - 120 s rest
    [Work Set 2]
    40 lbs x 11 @ 3 RIR - 120 s rest

    Notes:

    ~ 1 hour 45 minutes

    Gym was busy

    My right quadratus lumborum started flaring up after pulldowns today, so I'm not happy about that at all.

    I realize the amount of volume I'm planning on running might require a different split, but that's a problem for another day. I'll run this mesocycle as is.

    MAYBE for Mesocycle 2/3 I just run Push / Pull / Legs + Abs, or Upper Lower 6 x a week instead of 4 x a week.

    Just some thoughts.




    Date: Tuesday, July 27, 2021

    Sleep: 7.5 Hours

    Diet: Calorie Surplus

    -

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

    93 g Sunflower Seeds ~ 540 calories, 18 g protein, 48 g fat, 9 g fiber

    480 ml Milk ~ 160 calories, 26 g protein



    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 G protein, 2 g fat

    240 ml Naked Juice Blue Machine ~ 170 calories, 1 g protein

    240 ml Bolthouse Farms Green Goodness Fruit Smoothie ~ 120 calories, 1g protein, 1g fiber

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    Corn Tortilla ~ 80 calories, 1 g protein, 0.5 g fat, 1 g fiber

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    Fish Oil ~ 70 calories, 6 g fat



    Total : 2,715 calories, 201 g protein, 84.5 g fat, 31 g fiber

    Supplements: Aggressive Strength Testosterone Booster x2, Real Energy Dominator x1, Creatine 5 mg, NAC 600 mg

    Energy Level: Pretty Good

    Workout: Lower Day A

    Training Phase: Ramping To Maximum Adaptive Volume Phase

    Hip Adduction
    [Work Set 1]
    65 lbs x 21 @ 3 RIR - 30 s rest
    [Work Set 1]
    65 lbs x 19 @ 3 RIR - 30 s rest

    Hip Abduction
    [Work Set 1]
    75 lbs x 21 @ 3 RIR - 30 s rest
    [Work Set 2]
    75 lbs x 19 @ 3 RIR - 30 s rest


    Cybex Squat Press
    [Warm Up Set 1]
    270 lbs x 15 @ +15 RIR - 180 s rest
    [Warm Up Set 2]
    320 lbs x 10 @ 15 RIR - 180 s rest
    [Warm Up Set 3]
    360 lbs x 6 @ 14 RIR - 180 s rest
    [Work Set 1]
    360 lbs x 17 @ 3 RIR - 180 s rest
    [Work Set 2]
    360 lbs x 16 @ 3 RIR - 180 s rest
    [Work Set 3]
    360 lbs x 15 @ 3 RIR - 180 s rest

    Leg Extension
    [Work Set 1]
    70 lbs x 22 @ ??? RIR - 120 s rest
    [Work Set 2]
    70 lbs x 21 @ ??? RIR - 120 s rest

    45 Degree Back Raise
    [Work Set 1]
    BW x 23 @ 3 RIR - 120 s rest
    [Work Set 2]
    BW x 18 @ 3 RIR - 120 s rest

    Single Leg Seated Leg Curl
    [Warm Up Set 1]
    50 lbs x 9 @ 10 RIR - 120 s rest
    [Work Set 1]
    50 lbs x 16 @ 3 RIR - 120 s rest
    [Work Set 2]
    50 lbs x 14 @ 3 RIR - 120 s rest

    60° Calf Raise
    [Work Set 1]
    135 lbs x 16 @ 3 RIR - 60 s rest
    [Work Set 2]
    135 lbs x 15 @ 3 RIR - 60 s rest
    [Work Set 3]
    135 lbs x 11 @ 3 RIR - 60 s rest

    Seated Calf Raise
    [Work Set 1]
    45 lbs x 12 reps @ 3 RIR - 60 s rest
    [Work Set 2]
    45 lbs x 11 reps @ 3 RIR - 60 s rest

    Hanging Leg Raise
    [Work Set 1]
    BW x 11 Reps @ 3 RIR - 60 s rest
    [Work Set 1]
    BW x 10 Reps @ 3 RIR - 60 s rest

    Decline Ab Crunch
    [Work Set 1]
    25 lbs x 12 reps @ RIR 3 - 60 s rest
    [Work Set 1]
    25 lbs x 11 reps @ RIR 3 - 60 s rest

    Notes:

    ~ 1 hour 40 minutes

    Gym was busy and I spent a lot of time talking between exercises, this was unnecessarily longer than usual

    I was thinking more about how to divide up the volume. I think Upper Lower 6x a week would be both easier and better to run than 4x a week twice a day.

    Upper/Lower Day 1 (Cut accessories in half - lateral raise / reverse pec dec / french press / tricep pushdown / ez bar curl / preacher curl / hip adduction / hip abduction / 60 degree calf raise / seated calf raise / hanging leg raise / decline ab crunch)
    Upper/Lower Day 2 (Put all of the sets of accessories that were trimmed down on other days here)
    Upper/Lower Day 3 (Same as Day 1)

    This would decrease average session volume to a point that reduces junk volume.

    It would increase frequency of the parts that I'm trying to bring up (shoulders, arms, calves, abs, hip health)








    Date: Wednesday, July 28, 2021

    Sleep: 8 Hours

    Diet: Calorie Surplus



    1 Scoop Gold Standard Whey Protein ~ 120 calories, 24 G protein, 1 g fat

    240 ml Naked Juice Blue Machine ~ 170 calories, 1 g protein

    240 ml Milk ~ 80 calories, 13 g protein

    1 scoop Orange Triad + Greens ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    1x Sirloin, Avocado, Cheese w/ Corn Tortilla ~ 340 calories, 19 g protein, 17 g fat, 4 g fiber

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    Nacho Chips ~ 280 calories, 4 g protein, 14 g fat, 4 g fiber

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    1x Sirloin, Avocado, Cheese w/ Corn Tortilla ~ 340 calories, 19 g protein, 17 g fat, 4 g fiber

    1x Sirloin, Avocado, Cheese w/ Corn Tortilla ~ 340 calories, 19 g protein, 17 g fat, 4 g fiber

    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber



    1 Scoop Gold Standard Whey Protein ~ 120 calories, 24 G protein, 1 g fat

    240 ml Bolthouse Farms Green Goodness Fruit Smoothie ~ 120 calories, 1g protein, 1g fiber

    240 ml Milk ~ 80 calories, 13 g protein

    Fish Oil ~ 70 calories, 6 g fat



    Total : 2,725 calories, 210 g protein, 90 g fat, 26 g fiber

    Supplements: Aggressive Strength Testosterone Booster x2, Real Energy Dominator x1, Creatine 5 mg, NAC 600 mg

    Energy Level: Okay

    Workout: Rest Day

    Notes:
    Last edited by Camarija; 09-04-2021 at 09:34 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  8. #38
    ... Raigs's Avatar
    Join Date: Mar 2009
    Location: United States
    Posts: 12,409
    Rep Power: 25710
    Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000)
    Raigs is offline
    Man sirloin tacos sound good right about now! Enjoy the rest day
    My “training log”
    https://forum.bodybuilding.com/showthread.php?t=178659261

    Here to stay motivated and to motivate others
    Reply With Quote

  9. #39
    Registered User EliKoehn's Avatar
    Join Date: Aug 2019
    Age: 51
    Posts: 2,723
    Rep Power: 12285
    EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000)
    EliKoehn is offline
    Following along man!

    Question: do you always do skim milk? From the macro count it looks to be that. I find whole milk more satisfying even when you have to budget for it.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
    Reply With Quote

  10. #40
    Registered User EliKoehn's Avatar
    Join Date: Aug 2019
    Age: 51
    Posts: 2,723
    Rep Power: 12285
    EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000)
    EliKoehn is offline
    ^^ Good thinking. Definitely don't take cutting/satiety advice from me, hopefully set to wake up under 240 tomorrow for the first time in years lol.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
    Reply With Quote

  11. #41
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 776
    Rep Power: 18339
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Originally Posted by Raigs View Post
    Man sirloin tacos sound good right about now! Enjoy the rest day
    Thanks bro!! High quality tacos, just pure quality




    Originally Posted by EliKoehn View Post
    Following along man!

    Question: do you always do skim milk? From the macro count it looks to be that. I find whole milk more satisfying even when you have to budget for it.
    Thanks Bro!

    You know, it's mostly because I want to limit animal fat consumption. I drink something called Mootopia, and because it's lactose free, it ends up having it's own sweeter taste that works for me
    https://www.heb.com/product-detail/h...ee-milk/671075

    There's also the extra calories that just feel kind of empty. If I want to get extra calories from fat, I'd prefer the source be from something rich in unsaturated fat like olive oil, so going with skim kind of gives me versatility in choosing how I want to fill in the rest of my calories as well

    Like, if I want to eat some tasty animal fats, it would be along the lines of bacon or chorizo or maybe a juicy steak

    When I'm traveling and lazy, sometimes I just buy whole milk to get my calories and macros in, but it's more of a backup plan




    Originally Posted by EliKoehn View Post
    ^^ Good thinking. Definitely don't take cutting/satiety advice from me, hopefully set to wake up under 240 tomorrow for the first time in years lol.
    Lol, I mean, do whatever works for you

    I found russet potatoes to be one of the ways to get in calories while filling full for a LONG time, but I don't really have issues with satiation luckily

    I hope that by the end of the bulk + creatine loading phase I'll get up to ~ 203 lbs or so, but yeah, I haven't been 240 lbs for years now, that'll probably never happen again realistically
    Last edited by Camarija; 07-29-2021 at 11:03 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  12. #42
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 776
    Rep Power: 18339
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline

    Mesocycle 1 - Week 2 - pt 2
    Ramping To Maximum Adaptive Volume





    Date: Thursday, July 29, 2021

    Sleep: 7 Hours + 1 Hour nap

    Diet: Calorie Surplus

    -

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

    93 g Sunflower Seeds ~ 540 calories, 18 g protein, 48 g fat, 9 g fiber

    480 ml Milk ~ 160 calories, 26 g protein



    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 G protein, 2 g fat

    240 ml Naked Juice Blue Machine ~ 170 calories, 1 g protein

    240 ml Bolthouse Farms Green Goodness Fruit Smoothie ~ 120 calories, 1g protein, 1g fiber

    Fish Oil ~ 70 calories, 6 g fat

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    2 TBSP Olive Oil + White Truffle Oil ~ 240 calories, 28 g fat

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



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

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    480 ml Milk ~ 160 calories, 26 g protein



    Total : 2745 calories, 200 g protein, 125 g fat, 21 g fiber

    Supplements:
    Aggressive Strength Testosterone Booster x3
    Real Energy Dominator x2
    Creatine 5 mg
    NAC 600 mg

    Energy Level: OK

    Workout: Upper Day B

    Training Phase: Ramping To Maximum Adaptive Volume

    Pull Down Wide Pronate Grip
    [Warm Up Set 1]
    100 lbs x 14 @ 10 RIR - 120 s rest
    [Warm Up Set 2]
    160 lbs x 2 @ 6 RIR - 120 s rest
    [Work Set 1]
    140 lbs x 9 @ 3 RIR - 120 s rest
    [Work Set 2]
    140 lbs x 8 @ 3 RIR - 120 s rest
    [Work Set 3]
    140 lbs x 7 @ 3 RIR - 120 s rest

    Chest Supported T-Bar Row Close Neutral Grip
    [Warm Up Set 1]
    70 lbs x 4 Reps @ 10 RIR - 120 s rest
    [Work Set 1]
    70 lbs x 11 Reps @ 3 RIR - 120 s rest
    [Work Set 2]
    70 lbs x 10 Reps @ 3 RIR - 120 s rest
    [Work Set 3]
    70 lbs x 9 Reps @ 3 RIR - 120 s rest

    Incline Barbell Press
    [Warm Up Set 1]
    105 lbs x 10 @ 10 RIR + 10 lb cable face pull - 120 s rest
    [Warm Up Set 2]
    145 lbs x 3 @ 7 RIR + 5 lb cable face pull - 120 s rest
    [Work Set 1]
    140 lbs x 8 @ 3 RIR + 5 lb cable face pull - 120 s rest
    [Work Set 2]
    140 lbs x 7 @ 3 RIR + 5 lb cable face pull - 120 s rest

    Hammer ISO Decline Chest Press
    [Warm Up Set 1]
    70 lbs x 10 @ 10 RIR + 5 lb cable face pull - 60 s rest
    [Work Set 1]
    80 lbs x 13 @ 3 RIR - 120 s rest
    [Work Set 1]
    80 lbs x 12 @ 3 RIR - 120 s rest

    Lateral Raise Machine
    [Work Set 1]
    20 lbs x 13 @ 3 RIR - 90 s rest
    [Work Set 2]
    20 lbs x 12 @ 3 RIR - 90 s rest
    [Work Set 3]
    20 lbs x 11 @ 3 RIR - 90 s rest
    [Work Set 4]
    20 lbs x 10 @ 3 RIR - 90 s rest

    Reverse Pec Dec
    [Work Set 1]
    85 lbs x 15 @ 3 RIR - 90 s rest
    [Work Set 2]
    85 lbs x 14 @ 3 RIR - 90 s rest
    [Work Set 3]
    85 lbs x 13 @ 3 RIR - 90 s rest
    [Work Set 4]
    85 lbs x 12 @ 3 RIR - 90 s rest

    French Press
    [Work Set 1]
    80 lbs x 7 @ 3 RIR - 120 s rest
    [Work Set 2]
    80 lbs x 6 @ 3 RIR - 120 s rest

    Tricep Pushdown
    [Work Set 1]
    40 lbs x 15 @ 3 RIR - 120 s rest
    [Work Set 1]
    40 lbs x 14 @ 3 RIR - 120 s rest

    EZ Bar Curl
    [Work Set 1]
    65 lbs x 9 @ 3 RIR - 120 s rest
    [Work Set 2]
    65 lbs x 8 @ 3 RIR - 120 s rest
    [Work Set 2]
    65 lbs x 7 @ 3 RIR - 120 s rest

    Preacher EZ Bar Curl
    [Work Set 1]
    40 lbs x 12 @ 3 RIR - 120 s rest
    [Work Set 2]
    40 lbs x 11 @ 3 RIR - 120 s rest

    Notes:
    ~ 1 hour 25 minutes

    Quick run through, my arms will definitely grow on this program




    Date: Friday, July 30, 2021

    Sleep: 8 Hours

    Diet: Calorie Surplus

    -

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

    93 g Sunflower Seeds ~ 540 calories, 18 g protein, 48 g fat, 9 g fiber

    480 ml Milk ~ 160 calories, 26 g protein

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 G protein, 2 g fat

    200 ml Naked Juice Blue Machine ~ 140 calories, 0.8 g protein

    240 ml Bolthouse Farms Green Goodness Fruit Smoothie ~ 120 calories, 1g protein, 1g fiber

    Fish Oil ~ 70 calories, 6 g fat

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    1x Sirloin, Avocado, Cheese w/ Corn Tortilla ~ 340 calories, 19 g protein, 17 g fat, 4 g fiber

    1x Sirloin, Avocado, Cheese w/ Corn Tortilla ~ 340 calories, 19 g protein, 17 g fat, 4 g fiber

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber



    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    480 ml Milk ~ 160 calories, 26 g protein



    Total : 3,055 calories, 215.8 g protein, 109 g fat, 35 g fiber

    Supplements:
    Aggressive Strength Testosterone Booster x3
    Real Energy Dominator x2
    Creatine 5 mg
    NAC 600 mg

    Energy Level: Ok

    Workout: Lower Day B

    Training Phase: Ramping To Maximum Adaptive Volume Phase

    Hip Adduction
    [Work Set 1]
    65 lbs x 21 @ 3 RIR - 30 s rest
    [Work Set 1]
    65 lbs x 19 @ 3 RIR - 30 s rest

    Hip Abduction
    [Work Set 1]
    75 lbs x 21 @ 3 RIR - 30 s rest
    [Work Set 2]
    75 lbs x 19 @ 3 RIR - 30 s rest

    Cybex Squat Press
    [Warm Up Set 1]
    270 lbs x 15 @ +15 RIR - 180 s rest
    [Warm Up Set 2]
    320 lbs x 10 @ 15 RIR - 180 s rest
    [Warm Up Set 3]
    360 lbs x 6 @ 14 RIR - 120 s rest
    [Work Set 1]
    360 lbs x 17 @ 3 RIR - 180 s rest
    [Work Set 2]
    360 lbs x 15 @ 3 RIR - 180 s rest
    [Work Set 3]
    360 lbs x 13 @ 3 RIR - 180 s rest

    Leg Extension
    [Work Set 1]
    70 lbs x 25 @ ??? RIR - 120 s rest
    [Work Set 2]
    70 lbs x 23 @ ??? RIR - 120 s rest

    45 Degree Back Raise
    [Work Set 1]
    BW x 23 @ 3 RIR - 180 s rest
    [Work Set 2]
    BW x 21 @ 3 RIR - 180 s rest

    Seated Leg Curl
    [Warm Up Set 1]
    100 lbs x 9 @ 10 RIR - 120 s rest
    [Work Set 1]
    100 lbs x 16 @ 3 RIR - 180 s rest
    [Work Set 2]
    100 lbs x 15 @ 3 RIR - 180 s rest

    60° Calf Raise
    [Work Set 1]
    135 lbs x 16 @ 3 RIR - 120 s rest
    [Work Set 2]
    135 lbs x 14 @ 3 RIR - 120 s rest
    [Work Set 3]
    135 lbs x 12 @ 3 RIR - 120 s rest

    Seated Calf Raise
    [Work Set 1]
    45 lbs x 12 reps @ 3 RIR - 120 s rest
    [Work Set 2]
    45 lbs x 10 reps @ 3 RIR - 120 s rest

    Hanging Leg Raise
    [Work Set 1]
    BW x 11 Reps @ 3 RIR - 120 s rest
    [Work Set 1]
    BW x 10 Reps @ 3 RIR - 120 s rest

    Decline Ab Crunch
    [Work Set 1]
    25 lbs x 12 reps @ RIR 3 - 120 s rest
    [Work Set 1]
    25 lbs x 10 reps @ RIR 3 - 120 s rest

    Notes:

    ~ 1 hour 20 minutes

    Pretty good workout, im spent

    Going to start upping my calories a bit, I think I'm ready for that higher rate of massing now.

    I'm going to eat somewhere between 2950 and 3,050 for the next couple of weeks or so before increasing it again.




    Date: Saturday, July 31, 2021

    Sleep: 8 Hours

    Diet: Calorie Surplus

    -

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

    93 g Sunflower Seeds ~ 540 calories, 18 g protein, 48 g fat, 9 g fiber

    480 ml Milk ~ 160 calories, 26 g protein

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 G protein, 2 g fat

    236 ml Blueberry Pomegranate Juice ~ 150 calories, 0 g protein

    240 ml Bolthouse Farms Green Goodness Fruit Smoothie ~ 120 calories, 1g protein, 1g fiber

    Fish Oil ~ 70 calories, 6 g fat



    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    1 TBSP White Truffle Oil ~ 120 calories, 14 g fat

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



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



    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    480 ml Milk ~ 160 calories, 26 g protein

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



    Total : 3,035 calories, 205 g protein, 130 g fat, 28 g fiber

    Supplements:
    Aggressive Strength Testosterone Booster x3
    Real Energy Dominator x2
    Creatine 5 mg
    NAC 600 mg

    Energy Level: Ok

    Workout: Rest Day

    Notes:

    I'm starting my 6 workouts a week tomorrow

    Upper Day A: compounds + some isolations
    Lower Day A: compounds + some isolations
    Upper Day B: Arm isolations (this includes side delts and rear delts)
    Lower Day B: Ab / Calf isolations (some hip health stuff as well)
    Upper Day C: compounds + even less isolations
    Lower Day C: compounds + even less isolations
    REST

    If my joints / tendons need more rest, I'll either merge Day B into one day, morning and evening session, OR, I'll just add an extra rest day after Lower Day B, to make it 8 day weeks.

    The idea is to:

    A) Split up the volume to keep sessions shorter.
    I don't want greater than 2 hour sessions, nor more than 30 work sets per sessions, when I'm at the end of my 3rd Meso Cycle.

    B) Increase frequency of parts I'm trying to bring up.
    My main focus for these 3 meso cycles is going to be arms, abs, and calves (also hip health), so I'm going to hit them more often and bulk to see these suckers grow
    Last edited by Camarija; 09-04-2021 at 09:34 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  13. #43
    Registered User Filmbuff81's Avatar
    Join Date: Nov 2011
    Posts: 9,422
    Rep Power: 14494
    Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000)
    Filmbuff81 is offline
    20+ work sets with controlled rest periods.

    1:40 sounds about right.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
    Reply With Quote

  14. #44
    Registered User Filmbuff81's Avatar
    Join Date: Nov 2011
    Posts: 9,422
    Rep Power: 14494
    Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000)
    Filmbuff81 is offline
    Originally Posted by Camarija View Post
    yeah you're right

    23 sets this time for ~ 1 hour 40 minutes

    27 sets last time for ~ 1 hour 45 minutes

    It's still in the same ball park but I felt considerably less wasted after this workout

    I'm still increasing weekly volume by increasing sessions per week, but per session volume has gone down, I had just hoped it would have been less time
    6x upper/lower my workouts climbed each week to the point of 2hrs + the final 1-2 weeks of my intensity mesos.

    I’d say it’s probably one of the big downsides to the style of training since eventually you just have to embrace the suck of how long you gotta train.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
    Reply With Quote

  15. #45
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 776
    Rep Power: 18339
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Originally Posted by Filmbuff81 View Post
    20+ work sets with controlled rest periods.

    1:40 sounds about right.
    yeah you're right

    23 sets this time for ~ 1 hour 40 minutes

    27 sets last time for ~ 1 hour 45 minutes

    It's still in the same ball park but I felt considerably less wasted after this workout

    I'm still increasing weekly volume by increasing sessions per week, but per session volume has gone down, I had just hoped it would have been less time




    Originally Posted by Filmbuff81 View Post
    6x upper/lower my workouts climbed each week to the point of 2hrs + the final 1-2 weeks of my intensity mesos.

    I’d say it’s probably one of the big downsides to the style of training since eventually you just have to embrace the suck of how long you gotta train.
    I'm actually looking forward to it!!! :-D

    My focuses for these three mesocycles are things I've never really trained much:
    Biceps / Triceps / Side Delts / Rear Delts / Abs / Calves / Adductors / Abductors

    I've believe in the methodology!!! I'll post up some progress pics around Thanksgiving for comparison
    Last edited by Camarija; 08-02-2021 at 07:32 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  16. #46
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 776
    Rep Power: 18339
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline

    Mesocycle 1 - Week 3
    Ramping To Maximum Adaptive Volume Phase





    Date: Sunday, August 1, 2021

    Sleep: 9 Hours

    Diet: Calorie Surplus

    -

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

    93 g Sunflower Seeds ~ 540 calories, 18 g protein, 48 g fat, 9 g fiber

    480 ml Milk ~ 160 calories, 26 g protein

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 G protein, 2 g fat

    236 ml Blueberry Pomegranate Juice ~ 150 calories, 0 g protein

    240 ml Bolthouse Farms Green Goodness Fruit Smoothie ~ 120 calories, 1g protein, 1g fiber



    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    1 TBSP White Truffle Oil ~ 120 calories, 14 g fat

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



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

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    Fish Oil ~ 70 calories, 6 g fat

    480 ml Milk ~ 160 calories, 26 g protein

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



    Total : 3,125 calories, 205 g protein, 143 g fat, 27 g fiber

    Supplements:
    Aggressive Strength Testosterone Booster x3
    Real Energy Dominator x2
    Creatine 5 g
    NAC 600 mg

    Energy Level: OK

    Workout: Upper Day A

    Training Phase: Ramping To Maximum Adaptive Volume Phase

    Bench Press
    [Warm Up Set 1] (45 lbs + 10 lbs)
    155 lbs x 10 @ 10 RIR + 5 lb cable face pulls - 120 s rest
    [Warm Up Set 2] (45 lbs + 25 lbs)
    185 lbs x 4 @ 10 RIR + 5 lb cable face pulls - 120 s rest
    [Warm Up Set 3] (45 lbs + 25 lbs + 10 lbs + 10 lbs)
    225 lbs x 2 @ 5 RIR + 5 lb cable face pulls - 180 s rest
    [Work Set 1] (45 lbs + 25 lbs + 10 lbs)
    205 lbs x 8 @ 2 RIR + 5 lb cable face pulls - 180 s rest
    [Work Set 2]
    205 lbs x 7 @ 2 RIR + 5 lb cable face pulls - 180 s rest
    [Work Set 3]
    205 lbs x 6 @ 2 RIR + 5 lb cable face pulls - 180 s rest

    DB Incline Bench Press
    [Warm Up Set 1]
    45 lbs x 8 @ 10 RIR + 5 lb cable face pulls - 120 s rest
    [Work Set 1]
    45 lbs x 16 @ 2 RIR + 5 lb cable face pulls - 180 s rest
    [Work Set 2]
    45 lbs x 15 @ 2 RIR + 5 lb cable face pulls - 180 s rest

    Chest Supported T-Bar Row Wide Pronate Grip
    [Warm Up Set 1]
    70 lbs x 10 @ 10 RIR - 120 s rest
    [Work Set 1]
    90 lbs x 10 @ 2 RIR - 150 s rest
    [Work Set 2]
    90 lbs x 9 @ 2 RIR - 150 s rest
    [Work Set 3]
    90 lbs x 8 @ 2 RIR - 150 s rest
    [Work Set 4]
    90 lbs x 7 @ 2 RIR - 150 s rest

    Pull Down 14'' Neutral Grip
    [Warm Up Set 1]
    100 lbs x 14 @ 10 RIR - 120 s rest
    [Work Set 1]
    120 lbs x 14 @ 2 RIR - 150 s rest
    [Work Set 2]
    120 lbs x 13 @ 2 RIR - 150 s rest
    [Work Set 3]
    120 lbs x 12 @ 2 RIR - 150 s rest

    Lateral Raise Machine
    [Work Set 1]
    20 lbs x 14 @ 2 RIR - 120 s rest
    [Work Set 2]
    20 lbs x 13 @ 2 RIR - 120 s rest
    [Work Set 3]
    20 lbs x 12 @ 2 RIR - 120 s rest

    Reverse Pec Dec
    [Work Set 1]
    85 lbs x 16 @ 2 RIR - 120 s rest
    [Work Set 2]
    85 lbs x 14 @ 2 RIR - 120 s rest

    French Press
    [Warm Up Set 1]
    65 lbs x 9 @ 6 RIR - 120 s rest
    [Work Set 1]
    75 lbs x 9 @ 2 RIR - 120 s rest
    [Work Set 2]
    75 lbs x 8 @ 2 RIR - 120 s rest
    [Work Set 3]
    75 lbs x 7 @ 2 RIR - 120 s rest

    EZ Bar Curl
    [Work Set 1]
    65 lbs x 10 @ 2 RIR - 120 s rest
    [Work Set 2]
    65 lbs x 9 @ 2 RIR - 120 s rest
    [Work Set 3]
    65 lbs x 8 @ 2 RIR - 120 s rest

    Notes:
    ~ 1 hour 40 minutes

    Not sure why it was so long today

    This session could last around 2 hours 40 minutes by the end of the third meso cycle. I'll try to find a way to speed it up.




    Date: Monday, August 2, 2021

    Sleep: 8 Hours

    Diet: Calorie Surplus

    -

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

    93 g Sunflower Seeds ~ 540 calories, 18 g protein, 48 g fat, 9 g fiber

    480 ml Milk ~ 160 calories, 26 g protein

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 G protein, 2 g fat

    236 ml Blueberry Pomegranate Juice ~ 150 calories

    240 ml Bolthouse Farms Green Goodness Fruit Smoothie ~ 120 calories, 1g protein, 1g fiber



    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    1x Sirloin, Avocado, Cheese w/ Corn Tortilla ~ 340 calories, 19 g protein, 17 g fat, 4 g fiber

    1x Sirloin, Avocado, Cheese w/ Corn Tortilla ~ 340 calories, 19 g protein, 17 g fat, 4 g fiber

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    Fish Oil ~ 70 calories, 6 g fat



    Total : 3,025 calories, 213 g protein, 111 g fat, 34 g fiber

    Supplements:
    Aggressive Strength Testosterone Booster x3
    Real Energy Dominator x2
    Creatine 5 mg
    NAC 600 mg

    Energy Level: Pretty Good

    Workout: Lower Day A

    Training Phase: Ramping To Maximum Adaptive Volume Phase

    Hip Adduction
    [Work Set 1]
    65 lbs x 23 @ 2 RIR - 30 s rest

    Hip Abduction
    [Work Set 1]
    75 lbs x 23 @ 2 RIR - 30 s rest

    45 Degree Back Raise
    [Work Set 1]
    BW x 24 @ 2 RIR - 180 s rest
    [Work Set 2]
    BW x 22 @ 2 RIR - 180 s rest
    [Work Set 3]
    BW x 20 @ 2 RIR - 180 s rest

    Cybex Squat Press
    [Warm Up Set 1]
    270 lbs x 15 @ +15 RIR - 180 s rest
    [Warm Up Set 2]
    320 lbs x 10 @ 15 RIR - 180 s rest
    [Warm Up Set 3]
    360 lbs x 6 @ 14 RIR - 180 s rest
    [Work Set 1]
    360 lbs x 18 @ 2 RIR - 180 s rest
    [Work Set 2]
    360 lbs x 16 @ 2 RIR - 240 s rest
    [Work Set 3]
    360 lbs x 14 @ 2 RIR - 240 s rest

    Leg Extension
    [Work Set 1]
    70 lbs x 26 @ 2 RIR - 180 s rest
    [Work Set 2]
    70 lbs x 24 @ 2 RIR - 180 s rest
    [Work Set 3]
    70 lbs x 22 @ 2 RIR - 180 s rest

    Seated Leg Curl
    [Warm Up Set 1]
    100 lbs x 9 @ 10 RIR - 120 s rest
    [Work Set 1]
    100 lbs x 17 @ 2 RIR - 180 s rest
    [Work Set 2]
    100 lbs x 15 @ 2 RIR - 180 s rest

    60° Calf Raise
    [Work Set 1]
    135 lbs x 17 @ 2 RIR - 120 s rest
    [Work Set 2]
    135 lbs x 15 @ 2 RIR - 120 s rest
    [Work Set 3]
    135 lbs x 13 @ 2 RIR - 120 s rest

    Hanging Leg Raise
    [Work Set 1]
    BW x 12 Reps @ 2 RIR - 120 s rest
    [Work Set 2]
    BW x 11 Reps @ 2 RIR - 120 s rest
    [Work Set 3]
    BW x 10 Reps @ 2 RIR - 120 s rest


    Notes:

    ~ 1 hour 20 minutes

    By the end of the second meso, the session length should be around 2 hours, which great.

    By the end of the third meso, this session length should be around 2 hours and 15 minutes or so, which is also fine, I'll be pushing it.
    Last edited by Camarija; 09-04-2021 at 09:34 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  17. #47
    Registered User Filmbuff81's Avatar
    Join Date: Nov 2011
    Posts: 9,422
    Rep Power: 14494
    Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000)
    Filmbuff81 is offline
    Nice job. Another solid day.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
    Reply With Quote

  18. #48
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 776
    Rep Power: 18339
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Originally Posted by Filmbuff81 View Post
    Nice job. Another solid day.
    Thanks man!

    I'm beginning to understand that by the end of the 3rd Mesocycle, I'll have earned a low volume phase. Only thing left to do now is earn it

    Cheers bro!!!

    *edit*

    I just ordered 20 lbs of Now Whey Isolate from the BB.com sale going on, just a heads up, I don't think that price can be beat for Whey ISO
    Last edited by Camarija; 08-02-2021 at 08:32 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  19. #49
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 776
    Rep Power: 18339
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline

    Mesocycle 1 - Week 3 - pt. 2
    Ramping To Maximum Adaptive Volume Phase





    Date: Tuesday, August 3, 2021

    Sleep: 8 Hours

    Diet: Calorie Surplus

    -

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

    93 g Sunflower Seeds ~ 540 calories, 18 g protein, 48 g fat, 9 g fiber

    480 ml Milk ~ 160 calories, 26 g protein

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 G protein, 2 g fat

    236 ml Blueberry Pomegranate Juice ~ 150 calories, 0 g protein

    240 ml Bolthouse Farms Green Goodness Fruit Smoothie ~ 120 calories, 1g protein, 1g fiber

    50 g Tortilla Chips ~ 234.5 calories, 3.5 g protein, 10.4 g fat, 2.7 g fiber



    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1 TBSP White Truffle Oil ~ 120 calories, 14 g fat

    50 g Tortilla Chips ~ 234.5 calories, 3.5 g protein, 10.4 g fat, 2.7 g fiber

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



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

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    Fish Oil ~ 70 calories, 6 g fat

    480 ml Milk ~ 160 calories, 26 g protein



    Total : 3,104 calories, 206 g protein, 146.8 g fat, 27.4 g fiber

    Supplements:
    Aggressive Strength Testosterone Booster x3
    Real Energy Dominator x2
    Creatine 5 g
    NAC 600 mg

    Energy Level: Good

    Workout: Upper Day B

    Training Phase: Ramping To Maximum Adaptive Volume Phase

    Egyptian Cable Lateral Raise
    [Work Set 1]
    5 lbs x 25 @ 2 RIR - 120 s rest
    [Work Set 2]
    5 lbs x 23 @ 2 RIR - 120 s rest
    [Work Set 3]
    5 lbs x 21 @ 2 RIR - 120 s rest
    [Work Set 4]
    5 lbs x 19 @ 2 RIR - 120 s rest
    [Work Set 5]
    5 lbs x 17 @ 2 RIR - 180 s rest

    My side delts are on fire and bulging

    One Arm Face Pulls
    [Work Set 1]
    10 lbs x 20 @ 2 RIR - 120 s rest - forced
    [Work Set 2]
    10 lbs x 14 @ 2 RIR - 120 s rest - controlled
    [Work Set 3]
    10 lbs x 12 @ 2 RIR - 120 s rest - controlled
    [Work Set 4]
    10 lbs x 10 @ 2 RIR - 180 s rest - controlled

    French Press
    [Work Set 1]
    80 lbs x 8 @ 2 RIR - 120 s rest - felt a bit too easy maybe, next time 10 reps for 1 RIR
    [Work Set 2]
    80 lbs x 8 @ 2 RIR - 120 s rest - felt about right.
    [Work Set 3]
    80 lbs x 7 @ 2 RIR - 120 s rest

    Tricep Pushdown
    [Work Set 1]
    40 lbs x 15 @ 2 RIR - 120 s rest - maybe too easy, just go slower next time and pause
    [Work Set 2]
    40 lbs x 14 @ 2 RIR - 120 s rest

    EZ Bar Curl
    [Work Set 1]
    70 lbs x 9 @ 2 RIR - 120 s rest
    [Work Set 2]
    70 lbs x 8 @ 2 RIR - 120 s rest
    [Work Set 3]
    70 lbs x 6 @ 2 RIR - 120 s rest - but of a drop- off here

    Preacher EZ Bar Curl
    [Work Set 1]
    40 lbs x 13 @ 2 RIR - 120 s rest
    [Work Set 2]
    40 lbs x 12 @ 2 RIR - 120 s rest
    [Work Set 3]
    40 lbs x 11 @ 2 RIR - 120 s rest - great

    Notes:
    ~ 1 hour and my arms have never been so pumped!!
    Shoulders, triceos, biceps, heckyeah!!

    No joke, i think my arms literally grew inches from the workout. Of course its just pump, but I never knew it was possible to this extent. Ive never really trained arms with this level of volume... ever

    I will add a set of dips and chinups each mesocycle.

    Mesocycle 1 = 1 set each
    Mesocycle 2 = 2 sets each
    Mesocycle 2 = 3 sets each




    Date: Wednesday, August 4, 2021

    Sleep: 8 Hours

    Diet: Calorie Surplus

    -

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

    93 g Sunflower Seeds ~ 540 calories, 18 g protein, 48 g fat, 9 g fiber

    480 ml Milk ~ 160 calories, 26 g protein

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 G protein, 2 g fat

    236 ml Blueberry Pomegranate Juice ~ 150 calories, 0 g protein

    240 ml Bolthouse Farms Green Goodness Fruit Smoothie ~ 120 calories, 1g protein, 1g fiber



    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1 TBSP White Truffle Oil ~ 120 calories, 14 g fat

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



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



    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    480 ml Milk ~ 160 calories, 26 g protein

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

    Fish Oil ~ 70 calories, 6 g fat



    Total : 3,055 calories, 208 g protein, 118 g fat, 31 g fiber

    Supplements:
    Aggressive Strength Testosterone Booster x3
    Real Energy Dominator x2
    Creatine 5 mg
    NAC 600 mg

    Energy Level: Pretty Good

    Workout: Lower Day B

    Training Phase: Ramping To Maximum Adaptive Volume Phase

    Hip Adduction
    [Work Set 1]
    65 lbs x 23 @ 2 RIR - 30 s rest
    [Work Set 1]
    65 lbs x 21 @ 2 RIR - 30 s rest

    Hip Abduction
    [Work Set 1]
    75 lbs x 23 @ 2 RIR - 30 s rest
    [Work Set 2]
    75 lbs x 21 @ 2 RIR - 30 s rest

    60° Calf Raise
    [Work Set 1]
    135 lbs x 17 @ 2 RIR - 120 s rest
    [Work Set 2]
    135 lbs x 15 @ 2 RIR - 120 s rest
    [Work Set 3]
    135 lbs x 13 @ 2 RIR - 120 s rest

    Seated Calf Raise
    [Work Set 1]
    45 lbs x 13 @ 2 RIR - 120 s rest
    [Work Set 1]
    45 lbs x 11 @ 2 RIR - 120 s rest
    [Work Set 2]
    45 lbs x 10 @ 2 RIR - 120 s rest

    Hanging Leg Raise
    [Work Set 1]
    BW x 12 Reps @ 2 RIR - 120 s rest
    [Work Set 2]
    BW x 11 Reps @ 2 RIR - 120 s rest
    [Work Set 3]
    BW x 10 Reps @ 2 RIR - 120 s rest

    Decline Ab Crunch
    [Work Set 1]
    25 lbs x 13 Reps @ 2 RIR - 120 s rest
    [Work Set 2]
    25 lbs x 11 Reps @ 2 RIR - 120 s rest

    Notes:
    ~ 35 minutes

    Fast and furious

    Even at the end of the third meso cycle, this session won't last much longer than a hour. Awesome.


    Last edited by Camarija; 09-04-2021 at 09:34 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  20. #50
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 776
    Rep Power: 18339
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline

    Mesocycle 1 - Week 3 - pt. 3
    Ramping To Maximum Adaptive Volume Phase





    Date: Thursday, August 5, 2021

    Sleep: 8 Hours

    Diet: Calorie Surplus

    -

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

    93 g Sunflower Seeds ~ 540 calories, 18 g protein, 48 g fat, 9 g fiber

    480 ml Milk ~ 160 calories, 26 g protein

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 G protein, 2 g fat

    236 ml Blueberry Pomegranate Juice ~ 150 calories, 0 g protein

    240 ml Bolthouse Farms Green Goodness Fruit Smoothie ~ 120 calories, 1g protein, 1g fiber



    1x Sirloin, Avocado, Cheese w/ Corn Tortilla ~ 340 calories, 19 g protein, 17 g fat, 4 g fiber

    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    50 g Tortilla Chips ~ 234.5 calories, 3.5 g protein, 10.4 g fat, 2.7 g fiber

    50 g Tortilla Chips ~ 234.5 calories, 3.5 g protein, 10.4 g fat, 2.7 g fiber

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

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

    1 TBSP White Truffle Oil ~ 120 calories, 14 g fat

    Fish Oil ~ 70 calories, 6 g fat



    Total : 3,234 calories, 200 g protein, 135.8 g fat, 33.4 g fiber

    Supplements:
    Aggressive Strength Testosterone Booster x3
    Real Energy Dominator x2
    Creatine 5 g
    NAC 600 mg

    Energy Level: Not Bad

    Workout: Upper Day C

    Training Phase: Ramping To Maximum Adaptive Volume Phase

    Pull Down Wide Pronate Grip
    [Warm Up Set 1]
    100 lbs x 14 @ 10 RIR - 90 s rest
    [Warm Up Set 2]
    160 lbs x 2 @ 6 RIR - 90 s rest
    [Work Set 1]
    140 lbs x 10 @ 2 RIR - 120 s rest
    [Work Set 2]
    140 lbs x 9 @ 2 RIR - 120 s rest
    [Work Set 3]
    140 lbs x 8 @ 2 RIR - 120 s rest
    [Work Set 4]
    140 lbs x 7 @ 2 RIR - 120 s rest

    Chest Supported T-Bar Row Close Neutral Grip
    [Warm Up Set 1]
    70 lbs x 4 @ 10 RIR - 120 s rest
    [Work Set 1]
    70 lbs x 12 @ 2 RIR - 150 s rest
    [Work Set 2]
    70 lbs x 11 @ 2 RIR - 150 s rest
    [Work Set 3]
    70 lbs x 10 @ 2 RIR - 150 s rest

    Incline Barbell Bench Press
    [Warm Up Set 1] (25 lbs + 5 lbs)
    105 lbs x 10 @ 10 RIR - 120 s rest
    [Warm Up Set 2] (45 lbs + 10 lbs)
    155 lbs x 2 @ 6 RIR - 120 s rest
    [Work Set 1] (45 lbs + 5 lbs)
    145 lbs x 8 @ 2 RIR - 180 s rest
    [Work Set 2]
    145 lbs x 7 @ 2 RIR - 180 s rest
    [Work Set 3]
    145 lbs x 6 @ 2 RIR + 14x 10 lb cable face pulls - 180 s rest

    Hammer Strength ISO Decline Chest Press
    [Warm Up Set 1]
    70 lbs x 10 @ 10 RIR + 12x 10 lb cable face pulls - 90 s rest
    [Work Set 1]
    80 lbs x 14 @ 2 RIR + 10x 10 lb cable face pulls - 90 s rest
    [Work Set 2]
    80 lbs x 12 @ 2 RIR + 9x 10 lb cable face pulls - 90 s rest

    DB Lateral Raise (slight lean forward, pinkies up, slow)
    [Work Set 1]
    20 lbs x 14 @ 2 RIR - 120 s rest
    [Work Set 2]
    20 lbs x 12 @ 2 RIR - 120 s rest

    DB Rear Delt Raise (pinkies up, slow)
    [Work Set 1]
    25 lbs x 16 @ 2 RIR - 120 s rest
    [Work Set 2]
    25 lbs x 14 @ 2 RIR - 120 s rest

    Tricep Pushdown
    [Work Set 1]
    40 lbs x 25 @ 2 RIR - 120 s rest
    [Work Set 2]
    40 lbs x 20 @ 2 RIR - 120 s rest

    Preacher EZ Bar Curl
    [Work Set 1]
    40 lbs x 18 @ 2 RIR - 120 s rest
    [Work Set 2]
    40 lbs x 16 @ 2 RIR - 120 s rest
    [Work Set 3]
    40 lbs x 14 @ 2 RIR - 120 s rest

    Notes:

    ~ 1 hour 20 minutes

    DB lateral raises just dont feel as good as egyptian cable lateral raises

    DB rear delt raises felt more in the middle traps than the rear delts, not bad, but... maybe not what I want? One arm face pulls, or even external rotations may be better here instead. I'll try out cable external rotations next time probably since I already do one arm face pulls in between some pushing sets.

    It looks like by the end of the second meso cycle, and the end of the third meso cycle, the session time will get to be around 2 hours or just above. That's fine, those will be sessions where I'm really pushing it.




    Date: Friday, August 6, 2021

    Sleep: 7 Hours

    Diet: Calorie Surplus

    -

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

    93 g Sunflower Seeds ~ 540 calories, 18 g protein, 48 g fat, 9 g fiber

    480 ml Milk ~ 160 calories, 26 g protein

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 G protein, 2 g fat

    236 ml Blueberry Pomegranate Juice ~ 150 calories

    240 ml Bolthouse Farms Green Goodness Fruit Smoothie ~ 120 calories, 1g protein, 1g fiber



    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

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

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    4 oz Pico de Gallo ~ 8.5 calories, 0.5 g fiber

    2 oz Spicy Avocado Sauce ~ 60 calories, 2 g fat, 2 g fiber

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    1x Sirloin, Avocado, Cheese w/ Corn Tortilla ~ 340 calories, 19 g protein, 17 g fat, 4 g fiber

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    Fish Oil ~ 70 calories, 6 g fat



    Total : 3,043.5 calories, 217 g protein, 124 g fat, 31.5 g fiber

    Supplements:
    Aggressive Strength Testosterone Booster x3
    Real Energy Dominator x2
    Creatine 5 mg
    NAC 600 mg

    Energy Level: Lethargic

    Workout: Lower Day C

    Training Phase: Ramping To Maximum Adaptive Volume Phase

    Hip Adduction
    [Work Set 1]
    65 lbs x 23 @ 2 RIR - 30 s rest

    Hip Abduction
    [Work Set 1]
    75 lbs x 23 @ 2 RIR - 30 s rest

    Cybex Squat Press
    [Warm Up Set 1]
    270 lbs x 15 @ +15 RIR - 180 s rest
    [Warm Up Set 2]
    320 lbs x 10 @ 15 RIR - 180 s rest
    [Warm Up Set 3]
    360 lbs x 6 @ 14 RIR - 180 s rest
    [Work Set 1]
    360 lbs x 18 @ 2 RIR - 180 s rest
    [Work Set 2]
    360 lbs x 16 @ 2 RIR - 180 s rest
    [Work Set 3]
    360 lbs x 14 @ 2 RIR - 240 s rest

    Leg Extension
    [Work Set 1]
    70 lbs x 26 @ 2 RIR - 120 s rest
    [Work Set 2]
    70 lbs x 24 @ 2 RIR - 120 s rest
    [Work Set 3]
    70 lbs x 22 @ 2 RIR - 120 s rest

    45 Degree Back Raise
    [Work Set 1]
    BW x 24 @ 2 RIR - 180 s rest
    [Work Set 2]
    BW x 22 @ 2 RIR - 180 s rest
    [Work Set 3]
    BW x 20 @ 2 RIR - 180 s rest

    Single Leg Seated Leg Curl
    [Warm Up Set 1]
    50 lbs x 9 @ 10 RIR - 120 s rest
    [Work Set 1]
    50 lbs x 17 @ 2 RIR - 120 s rest
    [Work Set 2]
    100 lbs x 15 @ 2 RIR - 120 s rest (bilateral)

    Seated Calf Raise
    [Work Set 1]
    45 lbs x 16 @ 2 RIR - 120 s rest
    [Work Set 1]
    45 lbs x 14 @ 2 RIR - 120 s rest
    [Work Set 2]
    45 lbs x 12 @ 2 RIR - 120 s rest

    Decline Ab Crunch
    [Work Set 1]
    25 lbs x 16 Reps @ 2 RIR - 120 s rest
    [Work Set 2]
    25 lbs x 14 Reps @ 2 RIR - 120 s rest


    Notes:

    ~ 1 hour 20 minutes

    Pretty good workout, especially for my quads

    On 45 degree back raises, keep feet together for deep hamstring stretch, I could tell my hamstrings were at the limit, but this is the kind of training I need to help them rebuild after those minor injuries from earlier

    I may change this workout to something more posterior chain dominant for future mesocycles:

    Hip Thrust
    Leg Press
    Lying Leg Curl
    Leg Extension or Bulgarian Split Squat




    Date: Saturday, August 7, 2021

    Sleep: 9 Hours

    Diet: Calorie Surplus

    -

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

    93 g Sunflower Seeds ~ 540 calories, 18 g protein, 48 g fat, 9 g fiber

    480 ml Milk ~ 160 calories, 26 g protein

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 G protein, 2 g fat

    236 ml Blueberry Pomegranate Juice ~ 150 calories

    240 ml Bolthouse Farms Green Goodness Fruit Smoothie ~ 120 calories, 1g protein, 1g fiber



    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

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

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    1x Sirloin, Avocado, Cheese w/ Corn Tortilla ~ 340 calories, 19 g protein, 17 g fat, 4 g fiber

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    Fish Oil ~ 70 calories, 6 g fat



    Total : 3,005 calories, 217 g protein, 123 g fat, 30 g fiber

    Supplements:
    Aggressive Strength Testosterone Booster x3
    Real Energy Dominator x2
    Creatine 5 mg
    NAC 600 mg

    Energy Level: Lazy Day

    Workout: Rest Day

    Notes:

    Trying to rest and recover as much as possible today.
    Last edited by Camarija; 09-04-2021 at 09:35 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  21. #51
    ... Raigs's Avatar
    Join Date: Mar 2009
    Location: United States
    Posts: 12,409
    Rep Power: 25710
    Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000)
    Raigs is offline
    The week 5 title is daunting sounding let’s go!!!!
    My “training log”
    https://forum.bodybuilding.com/showthread.php?t=178659261

    Here to stay motivated and to motivate others
    Reply With Quote

  22. #52
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 776
    Rep Power: 18339
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Originally Posted by Raigs View Post
    The week 5 title is daunting sounding let’s go!!!!
    YEEEEAAAAAAAA BUDDY!

    Week ~19

    Maximum Recoverable Volume

    Week ~19 + 1

    Overreaching Past Maximum Recoverable Volume
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  23. #53
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 776
    Rep Power: 18339
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline

    Mesocycle 1 - Week 4
    Ramping To Maximum Adaptive Volume Phase





    Date: Sunday, August 8, 2021

    Sleep: 8 Hours

    Diet: Calorie Surplus

    -

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

    93 g Sunflower Seeds ~ 540 calories, 18 g protein, 48 g fat, 9 g fiber

    480 ml Milk ~ 160 calories, 26 g protein

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 G protein, 2 g fat

    236 ml Blueberry Pomegranate Juice ~ 150 calories, 0 g protein

    240 ml Bolthouse Farms Green Goodness Fruit Smoothie ~ 120 calories, 1g protein, 1g fiber



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

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber



    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber


    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat



    480 ml Milk ~ 160 calories, 26 g protein

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

    Fish Oil ~ 70 calories, 6 g fat



    Total : 3,055 calories, 208 g protein, 118 g fat, 31 g fiber

    Supplements:
    Aggressive Strength Testosterone Booster x3
    Real Energy Dominator x2
    Creatine 5 g
    NAC 600 mg

    Energy Level: Good

    Workout: Upper Day A

    Training Phase: Ramping To Maximum Adaptive Volume Phase

    Bench Press
    [Warm Up Set 1] (45 lbs + 10 lbs)
    155 lbs x 10 @ 10 RIR + 14x 10 lb cable face pulls - 120 s rest
    [Warm Up Set 2] (45 lbs + 25 lbs)
    185 lbs x 4 @ 10 RIR + 12x 10 lb cable face pulls - 120 s rest
    [Warm Up Set 3] (45 lbs + 25 lbs + 10 lbs + 10 lbs)
    225 lbs x 2 @ 5 RIR + 10x 10 lb cable face pulls - 180 s rest - accidentally rested more
    [Work Set 1] (45 lbs + 25 lbs + 10 lbs + 2.5 lbs)
    210 lbs x 8 @ 1 RIR - 180 s rest - very manageable, coupd be 2 RIR
    [Work Set 2]
    210 lbs x 7 @ 1 RIR - 180 s rest
    [Work Set 3]
    210 lbs x 6 @ 1 RIR - 180 s rest

    DB Incline Bench Press
    [Warm Up Set 1]
    45 lbs x 8 @ 10 RIR + 10x 10 lb cable face pulls - 120 s rest
    [Work Set 1]
    45 lbs x 17 @ 1 RIR - 180 s rest
    [Work Set 1]
    45 lbs x 15 @ 1 RIR - 180 s rest
    [Work Set 3]
    45 lbs x 13 @ 1 RIR - 180 s rest

    Chest Supported T-Bar Row Wide Pronate Grip
    [Warm Up Set 1]
    70 lbs x 10 @ 10 RIR - 120 s rest
    [Work Set 1]
    90 lbs x 11 @ 1 RIR - 150 s rest
    [Work Set 2]
    90 lbs x 10 @ 1 RIR - 150 s rest
    [Work Set 3]
    90 lbs x 9 @ 1 RIR - 150 s rest
    [Work Set 4]
    90 lbs x 8 @ 1 RIR - 150 s rest

    Pull Down 14'' Neutral Grip
    [Warm Up Set 1]
    100 lbs x 14 @ 10 RIR - 120 s rest
    [Work Set 1]
    120 lbs x 15 @ 1 RIR - 150 s rest
    [Work Set 2]
    120 lbs x 14 @ 1 RIR - 180 s rest
    [Work Set 3]
    120 lbs x 13 @ 1 RIR - 180 s rest
    [Work Set 4]
    120 lbs x 12 @ 1 RIR - 180 s rest

    Lateral Raise Machine
    [Work Set 1]
    20 lbs x 15 @ 1 RIR - 120 s rest
    [Work Set 2]
    20 lbs x 14 @ 1 RIR - 120 s rest
    [Work Set 3]
    20 lbs x 13 @ 1 RIR - 120 s rest

    Reverse Pec Dec
    [Work Set 1]
    85 lbs x 17 @ 1 RIR - 120 s rest - accidentally did 90 x 14 + 85 x 3
    [Work Set 2]
    85 lbs x 15 @ 1 RIR - 120 s rest
    [Work Set 3]
    85 lbs x 14 @ 1 RIR - 120 s rest

    French Press
    [Work Set 1]
    80 lbs x 9.5 @ 1 RIR - 120 s rest - messed up the last rep
    [Work Set 2]
    80 lbs x 8 @ 1 RIR - 120 s rest
    [Work Set 3]
    80 lbs x 6.5 @ 1 RIR - 120 s rest - messed up last rep

    EZ Bar Curl
    [Work Set 1]
    70 lbs x 10 @ 1 RIR - 120 s rest
    [Work Set 2]
    70 lbs x 9 @ 1 RIR - 120 s rest
    [Work Set 3]
    70 lbs x 8 @ 1 RIR - 120 s rest
    [Work Set 4]
    70 lbs x 7 @ 1 RIR - 120 s rest

    Notes:
    ~ 1 hour 50 minutes , but that included tike I spent helping a bro out with bench spotting and tips

    I basically went to failure on triceos and biceps today instead of 1 RIR, which isnt the end if the world, but should be noted




    Date: Monday, August 9, 2021

    Sleep: 8 Hours + 2 Hour Nap

    Diet: Calorie Surplus

    -

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

    93 g Sunflower Seeds ~ 540 calories, 18 g protein, 48 g fat, 9 g fiber

    480 ml Milk ~ 160 calories, 26 g protein

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 G protein, 2 g fat

    236 ml Blueberry Pomegranate Juice ~ 150 calories, 0 g protein

    240 ml Bolthouse Farms Green Goodness Fruit Smoothie ~ 120 calories, 1g protein, 1g fiber



    480 ml Milk ~ 160 calories, 26 g protein

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

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

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    15 g Mustard ~ 15 calories

    Fish Oil ~ 70 calories, 6 g fat



    Total : 3,040 calories, 208 g protein, 117 g fat, 30 g fiber

    Supplements:
    Aggressive Strength Testosterone Booster x3
    Real Energy Dominator x2
    Creatine 5 mg
    NAC 600 mg

    Energy Level: Well Rested!

    Workout: Lower Day A

    Training Phase: Ramping To Maximum Adaptive Volume Phase

    Hip Adduction
    [Work Set 1]
    65 lbs x 24 @ 1 RIR - 30 s rest
    [Work Set 2]
    65 lbs x 22 @ 1 RIR - 30 s rest

    Hip Abduction
    [Work Set 1]
    75 lbs x 24 @ 1 RIR - 30 s rest
    [Work Set 2]
    75 lbs x 22 @ 1 RIR - 30 s rest

    Cybex Squat Press
    [Warm Up Set 1]
    270 lbs x 15 @ +15 RIR - 180 s rest
    [Warm Up Set 2]
    320 lbs x 10 @ 15 RIR - 180 s rest
    [Warm Up Set 3]
    360 lbs x 6 @ 14 RIR - 180 s rest
    [Work Set 1]
    450 lbs x 12 @ 1 RIR - 180 s rest
    [Work Set 2]
    540 lbs x 6 @ 1 RIR - 240 s rest
    [Work Set 3]
    540 lbs x 6 @ 1 RIR - 240 s rest - Ended up being like 8 minutes of rest because a couple bros decided to do strip sets
    [Work Set 4]
    540 lbs x 6 @ 2 RIR - 240 s rest - ended up being like 2 RIR because of the extended rest

    Leg Extension
    [Work Set 1]
    70 lbs x 27 @ 1 RIR - 180 s rest
    [Work Set 2]
    70 lbs x 25 @ 1 RIR - 180 s rest
    [Work Set 3]
    70 lbs x 23 @ 1 RIR - 180 s rest

    45 Degree Back Raise
    [Work Set 1]
    BW x 25 @ 1 RIR - 180 s rest
    [Work Set 2]
    BW x 23 @ 1 RIR - 180 s rest
    [Work Set 3]
    BW x 21 @ 1 RIR - 180 s rest

    Lying Leg Curl
    [Work Set 1]
    50 lbs x 30 @ ?? RIR - 180 s rest
    [Work Set 2]
    65 lbs x 15 @ 1 RIR - 180 s rest - slow and controlled all the way, no jerking
    [Work Set 3]
    65 lbs x 13 @ 1 RIR - 180 s rest

    60° Calf Raise
    [Work Set 1]
    135 lbs x 18 @ 1 RIR - 120 s rest
    [Work Set 2]
    135 lbs x 13 @ 1 RIR - 120 s rest - only 13 reps
    [Work Set 3]
    135 lbs x 11 @ 1 RIR - 120 s rest
    [Work Set 4]
    135 lbs x 11 @ 1 RIR - 120 s rest

    Hanging Leg Raise
    [Work Set 1]
    BW x 13 Reps @ 1 RIR - 120 s rest
    [Work Set 2]
    BW x 12 Reps @ 1 RIR - 120 s rest
    [Work Set 3]
    BW x 11 Reps @ 1 RIR - 120 s rest


    Notes:

    ~ 1 hour 20 minutes

    Took a bit of time to help some bros out woth strip sets but im happy with the workout overall
    Last edited by Camarija; 09-04-2021 at 09:35 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  24. #54
    Registered User Filmbuff81's Avatar
    Join Date: Nov 2011
    Posts: 9,422
    Rep Power: 14494
    Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000)
    Filmbuff81 is offline
    Nice work.

    8 hours + a 2 hrs nap sounds glorious lol.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
    Reply With Quote

  25. #55
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 776
    Rep Power: 18339
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Originally Posted by Filmbuff81 View Post
    Nice work.

    8 hours + a 2 hrs nap sounds glorious lol.
    You know it brother!

    20 mg of melatonin gets me good sleep guaranteed

    I'm going to try to catch a 3 hour nap some time this week, just need to figure out how I can make that work

    Cheers!
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  26. #56
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 776
    Rep Power: 18339
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline

    Mesocycle 1 - Week 4 - pt. 2
    Ramping To Maximum Adaptive Volume Phase





    Date: Tuesday, August 10, 2021

    Sleep: 8 Hours

    Diet: Calorie Surplus



    -Split throughout the day-

    Vegetable Medley (Broccoli, Spinach, Kale, Sweet Potatoes, Red Potatoes, Carrots, Butternut Squash, Shiitake, Baby Bella, Oyster Mushrooms) ~ 916.605 calories, 46.229 g protein, 1.183 g fat, 36.8325 g fiber



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

    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat



    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 G protein, 2 g fat

    236 ml Blueberry Pomegranate Juice ~ 150 calories, 0 g protein

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    480 ml Milk ~ 160 calories, 26 g protein

    1 Scoop Gold Standard Isolate Protein ~ 100 calories, 25 G protein

    Isopure Collagen ~ 45 calories, 10 g protein

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

    31 g Lightly Salted Dry Roasted Peanuts ~ 180 calories, 8 g protein, 16 g fat, 3 g fiber

    31 g Lightly Salted Dry Roasted Peanuts ~ 180 calories, 8 g protein, 16 g fat, 3 g fiber



    Fit 40 ~ 150 caloroes, 30 g protein, 2 g fat

    Isopure Infusions ~ 90 calories, 20 g protein

    31 g Lightly Salted Dry Roasted Peanuts ~ 180 calories, 8 g protein, 16 g fat, 3 g fiber

    Fish Oil ~ 70 calories, 6 g fat



    Total : 3,066.605 calories, 277.229 g protein, 91.183 g fat, 46.8325 g fiber

    Supplements:
    Aggressive Strength Testosterone Booster x3
    Real Energy Dominator x2
    Creatine 5 g
    NAC 600 mg

    Energy Level: Pretty Good

    Workout: Upper Day B

    Training Phase: Ramping To Maximum Adaptive Volume Phase

    Egyptian Cable Lateral Raise
    [Work Set 1]
    5 lbs x 26 @ 1 RIR - 180 s rest
    [Work Set 2]
    5 lbs x 24 @ 1 RIR - 180 s rest
    [Work Set 3]
    5 lbs x 22 @ 1 RIR - 180 s rest
    [Work Set 4]
    5 lbs x 20 @ 1 RIR - 180 s rest
    [Work Set 5]
    5 lbs x 18 @ 1 RIR - 180 s rest

    One Arm Face Pulls
    [Work Set 1]
    10 lbs x 17 @ 1 RIR - 180 s rest
    [Work Set 2]
    10 lbs x 15 @ 1 RIR - 180 s rest
    [Work Set 3]
    10 lbs x 13 @ 1 RIR - 180 s rest
    [Work Set 4]
    10 lbs x 12 @ 1 RIR - 180 s rest
    [Work Set 5]
    10 lbs x 12 @ 1 RIR - 180 s rest

    French Press
    [Work Set 1]
    80 lbs x 12 @ 1 RIR - 120 s rest - slow and controlled
    [Work Set 2]
    80 lbs x 9 @ 1 RIR - 120 s rest
    [Work Set 3]
    80 lbs x 8 @ 1 RIR - 120 s rest

    Tricep Pushdown
    [Work Set 1]
    40 lbs x 18 @ 1 RIR - 120 s rest
    [Work Set 2]
    40 lbs x 17 @ 1 RIR - 120 s rest
    [Work Set 3]
    40 lbs x 16 @ 1 RIR - 120 s rest

    EZ Bar Curl
    [Work Set 1]
    70 lbs x 12 @ 1 RIR - 120 s rest
    [Work Set 2]
    70 lbs x 8 @ 1 RIR - 120 s rest
    [Work Set 3]
    70 lbs x 7 @ 1 RIR - 120 s rest
    [Work Set 4]
    70 lbs x 6 @ 1 RIR - 120 s rest

    Preacher EZ Bar Curl
    [Work Set 1]
    40 lbs x 14 @ 1 RIR - 120 s rest
    [Work Set 2]
    40 lbs x 13 @ 1 RIR - 120 s rest
    [Work Set 3]
    40 lbs x 12 @ 1 RIR - 120 s rest

    Notes:
    ~ 1 hour 15 minutes

    Everything is trashed

    I could see doing more triceps, biceps, and rear delts, but I dont know how I would increase sets for side delts.

    Okay, here's an idea going forward.

    Superset:
    side delt exercise
    rear delt exercise

    It may not be optimal for side delt hypertrophy, but it's the only way I can imagine fitting more volume in. The problem is that once I get to 4+ sets of side delts, I can feel my acromion start to ache, and I don't want any AC issues. If I mix in rear delt work, the aching doesn't seem to happen. So yeah, going forward, I'm just going to switch back and forth between side delt and rear delt exercises.




    Date: Wednesday, August 11, 2021

    Sleep: 8 Hours + 1 Hour nap

    Diet: Calorie Surplus



    -Split throughout the day-

    Vegetable Medley (Broccoli, Spinach, Kale, Sweet Potatoes, Red Potatoes, Carrots, Butternut Squash, Shiitake, Baby Bella, Oyster Mushrooms) ~ 500 calories, 25.218 g protein, 0.645 g fat, 20.092 g fiber



    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 G protein, 2 g fat

    236 ml Blueberry Pomegranate Juice ~ 150 calories, 0 g protein

    31 g Lightly Salted Dry Roasted Peanuts ~ 180 calories, 8 g protein, 16 g fat, 3 g fiber

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



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

    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat



    480 ml Milk ~ 160 calories, 26 g protein

    480 ml Milk ~ 160 calories, 26 g protein

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

    31 g Lightly Salted Dry Roasted Peanuts ~ 180 calories, 8 g protein, 16 g fat, 3 g fiber

    31 g Lightly Salted Dry Roasted Peanuts ~ 180 calories, 8 g protein, 16 g fat, 3 g fiber



    240 ml Bolthouse Farms Green Goodness Fruit Smoothie ~ 120 calories, 1g protein, 1g fiber

    240 ml Bolthouse Farms Green Goodness Fruit Smoothie ~ 120 calories, 1g protein, 1g fiber

    1 Scoop Gold Standard Whey Protein ~ 120 calories, 24 G protein, 1 g fat

    1 Scoop Gold Standard Whey Protein ~ 120 calories, 24 G protein, 1 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Fish Oil ~ 70 calories, 6 g fat



    Total : 3,025 calories, 247.218 g protein, 104.645 g fat, 32.092 g fiber

    Supplements:
    Aggressive Strength Testosterone Booster x3
    Real Energy Dominator x2
    Creatine 5 mg
    NAC 600 mg

    Energy Level: Well Rested

    Workout: Lower Day B

    Training Phase: Ramping To Maximum Adaptive Volume Phase

    Hip Adduction
    [Work Set 1]
    65 lbs x 24 @ 1 RIR - 30 s rest
    [Work Set 2]
    65 lbs x 22 @ 1 RIR - 30 s rest
    [Work Set 3]
    65 lbs x 20 @ 1 RIR - 30 s rest

    Hip Abduction
    [Work Set 1]
    75 lbs x 24 @ 1 RIR - 30 s rest
    [Work Set 2]
    75 lbs x 22 @ 1 RIR - 30 s rest
    [Work Set 2]
    75 lbs x 20 @ 1 RIR - 30 s rest

    60° Calf Raise
    [Work Set 1]
    135 lbs x 21 @ 1 RIR - 120 s rest
    [Work Set 2]
    135 lbs x 16 @ 1 RIR - 120 s rest
    [Work Set 3]
    135 lbs x 13 @ 1 RIR - 120 s rest
    [Work Set 4]
    135 lbs x 12 @ 1 RIR - 120 s rest

    Seated Calf Raise
    [Work Set 1]
    45 lbs x 14 @ 1 RIR - 120 s rest
    [Work Set 2]
    45 lbs x 13 @ 1 RIR - 120 s rest
    [Work Set 3]
    45 lbs x 12 @ 1 RIR - 120 s rest

    Hanging Leg Raise
    [Work Set 1]
    BW x 15 Reps @ 1 RIR - 120 s rest
    [Work Set 2]
    BW x 12 Reps @ 1 RIR - 120 s rest
    [Work Set 3]
    BW x 11 Reps @ 1 RIR - 120 s rest

    Decline Ab Crunch
    [Work Set 1]
    25 lbs x 18 Reps @ 1 RIR - 120 s rest
    [Work Set 2]
    25 lbs x 12 Reps @ 1 RIR - 120 s rest
    [Work Set 3]
    25 lbs x 11 Reps @ 1 RIR - 120 s rest

    Notes:
    ~ 45 minutes


    Last edited by Camarija; 09-04-2021 at 09:35 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  27. #57
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 776
    Rep Power: 18339
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline

    Mesocycle 1 - Week 4 - pt. 3
    Ramping To Maximum Adaptive Volume Phase





    Date: Thursday, August 12, 2021

    Sleep: 6 Hours + 2.5 hour nap

    Diet: Calorie Surplus



    -Split throughout the day-

    Vegetable Medley (Broccoli, Spinach, Kale, Sweet Potatoes, Red Potatoes, Carrots, Butternut Squash, Shiitake, Baby Bella, Oyster Mushrooms) ~ 416.605 calories, 21.011 g protein, 0.538 g fat, 16.7405 g fiber



    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 G protein, 2 g fat

    236 ml Blueberry Pomegranate Juice ~ 150 calories, 0 g protein

    31 g Lightly Salted Dry Roasted Peanuts ~ 180 calories, 8 g protein, 16 g fat, 3 g fiber

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



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

    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat



    240 ml Bolthouse Farms Green Goodness Fruit Smoothie ~ 120 calories, 1g protein, 1g fiber

    240 ml Bolthouse Farms Green Goodness Fruit Smoothie ~ 120 calories, 1g protein, 1g fiber

    1 Scoop Gold Standard Whey Protein ~ 120 calories, 24 G protein, 1 g fat

    1 Scoop Gold Standard Whey Protein ~ 120 calories, 24 G protein, 1 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    480 ml Milk ~ 160 calories, 26 g protein

    480 ml Milk ~ 160 calories, 26 g protein

    31 g Lightly Salted Dry Roasted Peanuts ~ 180 calories, 8 g protein, 16 g fat, 3 g fiber

    31 g Lightly Salted Dry Roasted Peanuts ~ 180 calories, 8 g protein, 16 g fat, 3 g fiber

    Fish Oil ~ 70 calories, 6 g fat



    Total : 3,061.605 calories, 243.011 g protein, 104.538 g fat, 28.7405 g fiber


    Supplements:
    Aggressive Strength Testosterone Booster x3
    Real Energy Dominator x2
    Creatine 5 g
    NAC 600 mg

    Energy Level: Not Terrible

    Workout: Upper Day C

    Training Phase: Ramping To Maximum Adaptive Volume Phase

    Pull Down Wide Pronate Grip
    [Warm Up Set 1]
    100 lbs x 14 @ 10 RIR - 90 s rest
    [Warm Up Set 2]
    BW x 3 @ 6 RIR - 90 s rest (wide grip pull ups to chest)
    [Work Set 1]
    140 lbs x 11 @ 1 RIR - 120 s rest
    [Work Set 2]
    140 lbs x 10 @ 1 RIR - 120 s rest
    [Work Set 3]
    140 lbs x 9 @ 1 RIR - 120 s rest
    [Work Set 4]
    140 lbs x 8 @ 1 RIR - 120 s rest

    Chest Supported T-Bar Row Close Neutral Grip
    [Warm Up Set 1]
    70 lbs x 4 @ 10 RIR - 120 s rest
    [Work Set 1]
    70 lbs x 13 @ 1 RIR - 120 s rest
    [Work Set 2]
    70 lbs x 12 @ 1 RIR - 120 s rest
    [Work Set 3]
    70 lbs x 11 @ 1 RIR - 120 s rest
    [Work Set 4]
    70 lbs x 10 @ 1 RIR - 120 s rest

    Incline Barbell Bench Press
    [Warm Up Set 1] (25 lbs + 10 lbs)
    115 lbs x 10 @ 10 RIR - 120 s rest
    [Warm Up Set 2] (45 lbs + 10 lbs + 5 lbs)
    165 lbs x 2 @ 6 RIR - 120 s rest
    [Work Set 1] (45 lbs + 10 lbs)
    155 lbs x 8 @ 1 RIR - 120 s rest
    [Work Set 2]
    155 lbs x 7 @ 1 RIR - 120 s rest
    [Work Set 3]
    155 lbs x 6 @ 1 RIR + 16x 10 lb cable face pulls - 180 s rest

    Hammer Strength ISO Decline Chest Press
    [Warm Up Set 1]
    70 lbs x 10 @ 10 RIR + 14x 10 lb cable face pulls - 60 s rest
    [Work Set 1]
    80 lbs x 15 @ 1 RIR + 12x 10 lb cable face pulls - 120 s rest
    [Work Set 2]
    80 lbs x 9 @ 1 RIR + 10x 10 lb cable face pulls - 120 s rest
    [Work Set 3]
    80 lbs x 9@ 1 RIR + 10x 10 lb cable face pulls - 120 s rest

    Lateral Raise ISO Machine
    [Work Set 1]
    20 lbs x 15 @ 1 RIR - 120 s rest
    [Work Set 2]
    20 lbs x 14 @ 1 RIR - 120 s rest
    [Work Set 3]
    20 lbs x 13 @ 1 RIR - 120 s rest

    -Superset-

    Reverse Pec Dec
    [Work Set 1]
    85 lbs x 17 @ 1 RIR - 120 s rest
    [Work Set 2]
    85 lbs x 15 @ 1 RIR - 120 s rest
    [Work Set 3]
    85 lbs x 13 @ 1 RIR - 8 minutes woop s rest

    Tricep Pushdown
    [Work Set 1]
    40 lbs x 30 @ 1 RIR - 120 s rest
    [Work Set 2]
    40 lbs x 24 @ 1 RIR - 120 s rest
    [Work Set 3]
    40 lbs x 20 @ 1 RIR - 120 s rest

    Preacher EZ Bar Curl
    [Work Set 1]
    40 lbs x 20 @ 1 RIR - 90 s rest
    [Work Set 2]
    40 lbs x 18 @ 1 RIR - 90 s rest
    [Work Set 3]
    40 lbs x 16 @ 1 RIR - 90 s rest

    Notes:
    ~ 1 hour 30 minutes

    Shortened up rest times & superset shoulder isos to save time, but lost time talking with a bro and waiting for an incline bench, probably a wash in time saved / spent.

    I increased weight on incline bench, finally it feels challenging and need to plant my feet, feel my upper pecs working finally, I can definitely see myself getting more sets of incline in without a problem.

    Major strength dropoff on iso decline machine. It may be due to shorter rest times, harder intensity on incline bench preceding it. Also set the seat height on lowest setting, feels deeper stretch. It may be from trashing my triceps on Upper Day B. It could be some combination of all of the above. The important part is that I was pushing from my chest, not forcing bad form, and it felt really good chest activation. I'm not a weightlifting, I'm a bodybuilder, so I don't really care too much about missing some reps today. The RIR was there.

    Honestly, I feel like today's workout was amazing. I think all my muscles got worked enough to grow. Lat, Mid Back, Upper Chest, Lower Chest, Shoulders, Biceps, Triceps, everything is going to grow and I feel amazing.

    Only possible injury is my left forearm feels a little funny sometimes, but I can work through it for now. If it continues to be a problem I'll adjust my curls to hammer curls or something.




    Date: Friday, August 13, 2021

    Sleep: 9.5 Hours + 1 hour nap

    Diet: Calorie Surplus

    -

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

    93 g Sunflower Seeds ~ 540 calories, 18 g protein, 48 g fat, 9 g fiber

    480 ml Milk ~ 160 calories, 26 g protein

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 G protein, 2 g fat

    240 ml Naked Juice Blue Machine ~ 170 calories, 1 g protein, 1 g fiber

    240 ml Naked Juice Green Machine ~ 140 calories, 2g protein, 2 g fiber



    480 ml Milk ~ 160 calories, 26 g protein

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



    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    20 g Mustard ~ 20 calories

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



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

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Fish Oil ~ 70 calories, 6 g fat



    Total : 3,055 calories, 210 g protein, 116 g fat, 31 g fiber

    Supplements:
    Aggressive Strength Testosterone Booster x3
    Real Energy Dominator x2
    Creatine 5 mg
    NAC 600 mg

    Energy Level: Well Rested But Sore

    Workout: Lower Day C

    Training Phase: Ramping To Maximum Adaptive Volume Phase

    Hip Adduction
    [Work Set 1]
    65 lbs x 24 @ 1 RIR - 30 s rest
    [Work Set 2]
    65 lbs x 22 @ 1 RIR - 30 s rest

    Hip Abduction
    [Work Set 1]
    75 lbs x 24 @ 1 RIR - 30 s rest
    [Work Set 2]
    75 lbs x 22 @ 1 RIR - 30 s rest

    Cybex Squat Press
    [Warm Up Set 1]
    270 lbs x 15 @ +15 RIR - 120 s rest
    [Warm Up Set 2]
    360 lbs x 10 @ 10 RIR - 120 s rest
    [Warm Up Set 3]
    450 lbs x 3 @ 10 RIR - 180 s rest
    [Work Set 1]
    540 lbs x 8 @ 1 RIR - 240 s rest
    [Work Set 2]
    540 lbs x 7 @ 1 RIR - 240 s rest
    [Work Set 3]
    540 lbs x 6 @ 1 RIR - 240 s rest
    [Work Set 4]
    540 lbs x 6 @ 1 RIR - 240 s rest

    Leg Extension
    [Work Set 1]
    70 lbs x 27 @ 1 RIR - 120 s rest
    [Work Set 2]
    70 lbs x 25 @ 1 RIR - 120 s rest
    [Work Set 3]
    70 lbs x 23 @ 1 RIR - 120 s rest

    45 Degree Back Raise
    [Work Set 1]
    BW x 25 @ 1 RIR - 180 s rest
    [Work Set 2]
    BW x 23 @ 1 RIR - 180 s rest
    [Work Set 3]
    BW x 21 @ 1 RIR - 180 s rest

    Lying Leg Curl
    [Work Set 1]
    65 lbs x 17 @ 2 RIR - 180 s rest
    [Work Set 2]
    65 lbs x 15 @ 2 RIR - 180 s rest
    [Work Set 3]
    65 lbs x 13 @ 2 RIR - 180 s rest

    Seated Calf Raise
    [Work Set 1]
    45 lbs x 17 @ 2 RIR - 120 s rest
    [Work Set 2]
    45 lbs x 15 @ 2 RIR - 120 s rest
    [Work Set 3]
    45 lbs x 13 @ 2 RIR - 120 s rest

    Decline Ab Crunch
    [Work Set 1]
    25 lbs x 18 Reps @ 1 RIR - 120 s rest
    [Work Set 2]
    25 lbs x 16 Reps @ 1 RIR - 120 s rest
    [Work Set 3]
    25 lbs x 14 Reps @ 1 RIR - 120 s rest


    Notes:
    ~ 1 hour 25 minutes

    Lying leg curls, coupd have gone harder, but im still getting used to the movement. I figured it was challenging enough.

    Could have gone harder on seated calf raises but good enough, dont want to accidentally hurt myself. Plemty of time to ramp up.

    Today I could tell my body needed more rest, I think I'm going to get some gains in, so I'm going to try to sleep a lot tomorrow. Maybe 10/11 hours.




    Date: Saturday, August 14, 2021

    Sleep: 5 Hours

    Diet: Calorie Surplus



    480 ml Milk ~ 160 calories, 26 g protein

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



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

    93 g Sunflower Seeds ~ 540 calories, 18 g protein, 48 g fat, 9 g fiber

    480 ml Milk ~ 160 calories, 26 g protein

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 G protein, 2 g fat

    240 ml Naked Juice Blue Machine ~ 170 calories, 1 g protein, 1 g fiber

    240 ml Naked Juice Green Machine ~ 140 calories, 2g protein, 2 g fiber



    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    20 g Mustard ~ 20 calories

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



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

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Fish Oil ~ 70 calories, 6 g fat



    Total : 3,055 calories, 210 g protein, 116 g fat, 31 g fiber

    Supplements:
    Aggressive Strength Testosterone Booster x3
    Real Energy Dominator x2
    Creatine 5 mg
    NAC 600 mg

    Energy Level: Lazy Day

    Workout: Rest Day

    Notes:

    Trying to rest and recover as much as possible today.
    Last edited by Camarija; 09-04-2021 at 09:36 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  28. #58
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 776
    Rep Power: 18339
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline

    Mesocycle 1 - Week 5
    Ramping To Maximum Adaptive Volume Phase





    Date: Sunday, August 15, 2021

    Sleep: 9 Hours

    Diet: Calorie Surplus

    -

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

    93 g Sunflower Seeds ~ 540 calories, 18 g protein, 48 g fat, 9 g fiber

    480 ml Milk ~ 160 calories, 26 g protein

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 G protein, 2 g fat

    240 ml Naked Juice Blue Machine ~ 170 calories, 1 g protein, 1 g fiber

    240 ml Naked Juice Green Machine ~ 140 calories, 2g protein, 2 g fiber



    480 ml Milk ~ 160 calories, 26 g protein

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

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

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    20 g Mustard ~ 20 calories

    Fish Oil ~ 70 calories, 6 g fat



    Total : 3,055 calories, 210 g protein, 116 g fat, 31 g fiber

    Supplements:
    Aggressive Strength Testosterone Booster x3
    Real Energy Dominator x2
    Creatine 5 g
    NAC 600 mg

    Energy Level: Good

    Workout: Upper Day A

    Training Phase: Ramping To Maximum Adaptive Volume Phase

    Bench Press
    [Warm Up Set 1] (45 lbs + 10 lbs)
    155 lbs x 10 @ 10 RIR + 16x 10 lb cable face pulls - 120 s rest
    [Warm Up Set 2] (45 lbs + 25 lbs)
    185 lbs x 4 @ 10 RIR + 14x 10 lb cable face pulls - 120 s rest
    [Warm Up Set 3] (45 lbs + 45 lbs)
    225 lbs x 2 @ 5 RIR + 12x 10 lb cable face pulls - 180 s rest
    [Work Set 1] (45 lbs + 25 lbs + 10 lbs + 5 lbs)
    215 lbs x 10 @ 0 RIR - 180 s rest
    [Work Set 2]
    215 lbs x 7 @ 0 RIR - 180 s rest
    [Work Set 3]
    215 lbs x 5 @ 0 RIR - 180 s rest
    [Work Set 4]
    215 lbs x 4 @ 0 RIR - 180 s rest

    DB Incline Bench Press
    [Warm Up Set 1]
    45 lbs x 8 @ 10 RIR + 10x 10 lb cable face pulls - 120 s rest
    [Work Set 1]
    45 lbs x 20 @ 0 RIR + 10x 10 lb cable face pulls - 120 s rest
    [Work Set 2]
    45 lbs x 15 @ 0 RIR + 10x 10 lb cable face pulls - 120 s rest
    [Work Set 3]
    45 lbs x 12 @ 0 RIR - 180 s rest

    Chest Supported T-Bar Row Wide Pronate Grip
    [Warm Up Set 1]
    70 lbs x 10 @ 10 RIR - 120 s rest
    [Work Set 1]
    90 lbs x 13 @ 0 RIR - 150 s rest
    [Work Set 2]
    90 lbs x 11 @ 0 RIR - 150 s rest
    [Work Set 3]
    90 lbs x 9 @ 0 RIR - 150 s rest
    [Work Set 4]
    90 lbs x 8 @ 0 RIR - 150 s rest
    [Work Set 5]
    90 lbs x 8 @ 0 RIR - 150 s rest

    Pull Down 14'' Neutral Grip
    [Warm Up Set 1]
    100 lbs x 14 @ 10 RIR - 180 s rest
    [Work Set 1]
    120 lbs x 18 @ 0 RIR - 180 s rest
    [Work Set 2]
    120 lbs x 15 @ 0 RIR - 180 s rest
    [Work Set 3]
    120 lbs x 14 @ 0 RIR - 180 s rest
    [Work Set 4]
    120 lbs x 13 @ 0 RIR - 180 s rest

    Lateral Raise Machine
    [Work Set 1]
    20 lbs x 21 @ 0 RIR - 120 s rest
    [Work Set 2]
    20 lbs x 15 @ 0 RIR - 120 s rest
    [Work Set 3]
    20 lbs x 14 @ 0 RIR - 120 s rest
    [Work Set 4]
    20 lbs x 12 @ 0 RIR - 120 s rest

    -SuperSet-

    Reverse Pec Dec
    [Work Set 1]
    85 lbs x 18 @ 0 RIR - 120 s rest
    [Work Set 2]
    85 lbs x 16 @ 0 RIR - 120 s rest
    [Work Set 3]
    85 lbs x 14 @ 0 RIR - 120 s rest
    [Work Set 4]
    85 lbs x 12 @ 0 RIR - 120 s rest

    French Press
    [Work Set 1]
    80 lbs x 10 @ 0 RIR - 120 s rest
    [Work Set 2]
    80 lbs x 9 @ 0 RIR - 120 s rest
    [Work Set 3]
    80 lbs x 7 @ 0 RIR - 120 s rest
    [Work Set 4]
    80 lbs x 7 @ 0 RIR - 120 s rest

    -SuperSet-

    EZ Bar Curl
    [Work Set 1]
    70 lbs x 11 @ 0 RIR - 120 s rest
    [Work Set 2]
    70 lbs x 9 @ 0 RIR - 120 s rest
    [Work Set 3]
    70 lbs x 6 @ 0 RIR - 120 s rest
    [Work Set 4]
    70 lbs x 6 @ 0 RIR - 120 s rest

    Notes:
    ~ 1 hour 55 minutes

    Fun workout going all out. First sets were strong and then tons of dropoff from fatigue I guess.

    The only exercise I'm not sure about is DB Incline Bench Press. I'm not sure I'm hitting my upper pecs with enough activation.

    I think what I may do is replace Flat Barbell Bench Press with Incline Barbell Bench Press. And then I will replace DB Incline Bench Press with Hammer Strength ISO Chest Press.

    This would have me performing Incline Barbell Bench Press twice a week, so lose out on variation, but I know it works, so I'll do what works at the cost of variation for now.




    Date: Monday, August 9, 2021

    Sleep: 9 Hours

    Diet: Calorie Surplus

    -

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

    93 g Sunflower Seeds ~ 540 calories, 18 g protein, 48 g fat, 9 g fiber

    480 ml Milk ~ 160 calories, 26 g protein

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 G protein, 2 g fat

    240 ml Naked Juice Blue Machine ~ 170 calories, 1 g protein, 1 g fiber

    240 ml Naked Juice Green Machine ~ 140 calories, 2g protein, 2 g fiber



    480 ml Milk ~ 160 calories, 26 g protein

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



    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    20 g Mustard ~ 20 calories

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



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

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Fish Oil ~ 70 calories, 6 g fat



    Total : 3,055 calories, 210 g protein, 116 g fat, 31 g fiber

    Supplements:
    Aggressive Strength Testosterone Booster x3
    Real Energy Dominator x2
    Creatine 5 mg
    NAC 600 mg

    Energy Level: Good

    Workout: Lower Day A

    Training Phase: Ramping To Maximum Adaptive Volume Phase

    Hip Adduction
    [Work Set 1]
    65 lbs x 30 @ 0 RIR - 30 s rest
    [Work Set 2]
    65 lbs x 28 @ 0 RIR - 30 s rest

    Hip Abduction
    [Work Set 1]
    75 lbs x 30 @ 0 RIR - 30 s rest
    [Work Set 2]
    75 lbs x 28 @ 0 RIR - 30 s rest

    Cybex Squat Press
    [Warm Up Set 1]
    270 lbs x 15 @ +15 RIR - 180 s rest
    [Warm Up Set 2]
    360 lbs x 10 @ 10 RIR - 180 s rest
    [Warm Up Set 3]
    450 lbs x 3 @ 10 RIR - 180 s rest
    [Work Set 1]
    540 lbs x 10 @ 0 RIR - 180 s rest
    [Work Set 2]
    540 lbs x 9 @ 0 RIR - 180 s rest
    [Work Set 3]
    540 lbs x 8 @ 0 RIR - 180 s rest
    [Work Set 4]
    540 lbs x 7 @ 0 RIR - 240 s rest

    Leg Extension
    [Work Set 1]
    70 lbs x 30 @ 0 RIR - 180 s rest
    [Work Set 2]
    70 lbs x 27 @ 0 RIR - 180 s rest
    [Work Set 3]
    70 lbs x 24 @ 0 RIR - 180 s rest
    [Work Set 4]
    70 lbs x 22 @ 0 RIR - 180 s rest

    45 Degree Back Raise
    [Work Set 1]
    BW x 26 @ 0 RIR - 180 s rest
    [Work Set 2]
    BW x 24 @ 0 RIR - 180 s rest
    [Work Set 3]
    BW x 20 @ 0 RIR - 180 s rest - dropoff
    [Work Set 4]
    BW x 19 @ 0 RIR - 180 s rest

    Lying Leg Curl
    [Work Set 1]
    65 lbs x 24 @ 0 RIR - 180 s rest
    [Work Set 2]
    65 lbs x 20 @ 0 RIR - 180 s rest
    [Work Set 3]
    65 lbs x 15 @ 0 RIR - 180 s rest - no more

    60° Calf Raise
    [Work Set 1]
    135 lbs x 22 @ 0 RIR - 120 s rest
    [Work Set 2]
    135 lbs x 15 @ 0 RIR - 120 s rest - major dropoff
    [Work Set 3]
    135 lbs x 12 @ 0 RIR - 120 s rest
    [Work Set 4]
    135 lbs x 11 @ 0 RIR - 120 s rest

    Hanging Leg Raise
    [Work Set 1]
    BW x 16 Reps @ 0 RIR - 120 s rest
    [Work Set 2]
    BW x 13 Reps @ 0 RIR - 120 s rest
    [Work Set 3]
    BW x 12 Reps @ 0 RIR - 120 s rest
    [Work Set 4]
    BW x 10 Reps @ 0 RIR - 120 s rest


    Notes:
    ~ 1 hour 45 minutes

    The 45 degree back raises fried my hamstrings before leg curls.
    Last edited by Camarija; 09-04-2021 at 09:36 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  29. #59
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 776
    Rep Power: 18339
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline

    Mesocycle 1 - Week 5 - pt. 2
    Ramping To Maximum Adaptive Volume Phase





    Date: Tuesday, August 17, 2021

    Sleep: 7 Hours

    Diet: Calorie Surplus



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

    2x Tilapia ~ 220 calories, 46 g protein, 4 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 G protein, 2 g fat

    240 ml Naked Juice Blue Machine ~ 170 calories, 1 g protein, 1 g fiber

    240 ml Naked Juice Green Machine ~ 140 calories, 2g protein, 2 g fiber



    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    1x Sirloin, Avocado, Cheese w/ Corn Tortilla ~ 340 calories, 19 g protein, 17 g fat, 4 g fiber

    1x Sirloin, Avocado, Cheese w/ Corn Tortilla ~ 340 calories, 19 g protein, 17 g fat, 4 g fiber

    1x Sirloin, Avocado, Cheese w/ Corn Tortilla ~ 340 calories, 19 g protein, 17 g fat, 4 g fiber

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    1x Sirloin, Avocado, Cheese w/ Corn Tortilla ~ 340 calories, 19 g protein, 17 g fat, 4 g fiber

    Fish Oil ~ 70 calories, 6 g fat



    Total : 3,175 calories, 246 g protein, 136 g fat, 26 g fiber

    Supplements:
    Aggressive Strength Testosterone Booster x3
    Real Energy Dominator x2
    Creatine 5 g
    NAC 600 mg

    Energy Level: Tired

    Workout: Upper Day B

    Training Phase: Ramping To Maximum Adaptive Volume Phase

    Egyptian Cable Lateral Raise
    [Work Set 1]
    5 lbs x 30 @ 0 RIR - 0 s rest
    [Work Set 2]
    5 lbs x 24 @ 0 RIR - 60 s rest
    [Work Set 3]
    5 lbs x 20 @ 0 RIR - 60 s rest

    -Superset-

    One Arm Face Pulls
    [Work Set 1]
    10 lbs x 14 @ 0 RIR - 180 s rest
    [Work Set 2]
    10 lbs x 14 @ 0 RIR - 180 s rest
    [Work Set 3]
    10 lbs x 13 @ 0 RIR - 180 s rest

    Lateral Raise Machine
    [Work Set 1]
    20 lbs x 16 @ 0 RIR - 60 s rest
    [Work Set 2]
    20 lbs x 15 @ 0 RIR - 60 s rest
    [Work Set 3]
    20 lbs x 15 @ 0 RIR - 60 s rest

    -Superset-

    Reverse Pec Dec
    [Work Set 1]
    85 lbs x 26 @ 0 RIR - 120 s rest
    [Work Set 2]
    85 lbs x 24 @ 0 RIR - 120 s rest
    [Work Set 3]
    85 lbs x 20 @ 0 RIR - 120 s rest

    French Press
    [Work Set 1]
    80 lbs x 10 @ 0 RIR - 120 s rest
    [Work Set 2]
    80 lbs x 8 @ 0 RIR - 120 s rest
    [Work Set 3]
    80 lbs x 6 @ 0 RIR - 120 s rest
    [Work Set 4]
    80 lbs x 6 @ 0 RIR - 120 s rest

    Tricep Pushdown
    [Work Set 1]
    40 lbs x 24 @ 0 RIR - 120 s rest
    [Work Set 2]
    40 lbs x 17 @ 0 RIR - 120 s rest
    [Work Set 3]
    40 lbs x 15 @ 0 RIR - 120 s rest

    EZ Bar Curl
    [Work Set 1]
    70 lbs x 13 @ 0 RIR - 120 s rest
    [Work Set 2]
    70 lbs x 8 @ 0 RIR - 120 s rest
    [Work Set 3]
    70 lbs x 6 @ 0 RIR - 180 s rest
    [Work Set 4]
    70 lbs x 7 @ 0 RIR - 180 s rest

    Preacher EZ Bar Curl
    [Work Set 1]
    40 lbs x 21 @ 0 RIR - 120 s rest
    [Work Set 2]
    40 lbs x 19 @ 0 RIR - 120 s rest
    [Work Set 3]
    40 lbs x 17 @ 0 RIR - 120 s rest
    [Work Set 3]
    40 lbs x 15 @ 0 RIR - 120 s rest

    Notes:

    ~ 1 hour 20 minutes

    Terrible quality sleep last night. Don't feel great today, but it's fun arms day, so I'll power through it

    Noticeable dropoff in strength today, just an off day. Deload coming soon.

    Left elbow flare up during ez bar curls, so I'll need to do something else for biceps.

    For the next mesocycle, I think I will change it up a bit.

    I like the shoulder parts to this day, except I think I need more rest in between those sets.

    To fix this flare up, I want to get ride of the source. I'm not sure what the source is. So maybe change it all up a bit?

    French Press - no problems with elbows, I keep my arms moving perpendicular to the floor, strict form, so no elbow pain there at all. Zero.

    Tricep Pushdowns - This could be problematic, I'll switch it out for dips. I know I can keep good form with dips, so shouldn't be any issues with elbow pain there.

    EZ Bar Curl - It sucks because this is a big bicep movement, but I guess I'll switch this out for either hammer curls or some type of chin up? Maybe even close grip neutral chin up? The only reason I would avoid chin ups is because of how much systemic fatigue it adds. I think I could risk adding chin ups on the third (final) mesocycle, but adding them to the second mesocycle would risk frying me out too early? So, I think the best option would be to perform DB hammer curls for the next Meso.

    Preacher Curl - I can switch this out for bayesian cable curls, same same but different. Maybe it'll work better for me.




    Date: Wednesday, August 18, 2021

    Sleep: 9 Hours

    Diet: Calorie Surplus



    2x Tilapia ~ 220 calories, 46 g protein, 4 g fat

    100 g Tortilla Chips ~ 469 calories, 7 g protein, 20.8 g fat, 5.4 g fiber

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 G protein, 2 g fat

    240 ml Naked Juice Blue Machine ~ 170 calories, 1 g protein, 1 g fiber

    240 ml Naked Juice Green Machine ~ 140 calories, 2g protein, 2 g fiber



    1x Sirloin, Avocado, Cheese w/ Corn Tortilla ~ 340 calories, 19 g protein, 17 g fat, 4 g fiber

    1x Sirloin, Avocado, Cheese w/ Corn Tortilla ~ 340 calories, 19 g protein, 17 g fat, 4 g fiber

    1x Sirloin, Avocado, Cheese w/ Corn Tortilla ~ 340 calories, 19 g protein, 17 g fat, 4 g fiber

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    Fish Oil ~ 70 calories, 6 g fat



    Total : 3,124 calories, 234 g protein, 113.8 g fat, 28.4 g fiber

    Supplements:
    Aggressive Strength Testosterone Booster x3
    Real Energy Dominator x2
    Creatine 5 mg
    NAC 600 mg

    Energy Level: Good

    Workout: Lower Day B

    Training Phase: Ramping To Maximum Adaptive Volume Phase

    Hip Adduction
    [Work Set 1]
    65 lbs x 30 @ 0 RIR - 0 s rest
    [Work Set 2]
    65 lbs x 28 @ 0 RIR - 0 s rest
    [Work Set 3]
    65 lbs x 26 @ 0 RIR - 0 s rest
    [Work Set 4]
    65 lbs x 24 @ 0 RIR - 0 s rest

    Hip Abduction
    [Work Set 1]
    75 lbs x 30 @ 0 RIR - 60 s rest
    [Work Set 2]
    75 lbs x 28 @ 0 RIR - 60 s rest
    [Work Set 3]
    75 lbs x 26 @ 0 RIR - 60 s rest
    [Work Set 4]
    75 lbs x 24 @ 0 RIR - 60 s rest

    60° Calf Raise
    [Work Set 1]
    135 lbs x 22 @ 0 RIR - 120 s rest
    [Work Set 2]
    135 lbs x 16 @ 0 RIR - 120 s rest
    [Work Set 3]
    135 lbs x 14 @ 0 RIR - 120 s rest
    [Work Set 4]
    135 lbs x 14 @ 0 RIR - 120 s rest

    Seated Calf Raise
    [Work Set 1]
    45 lbs x 16 @ 0 RIR - 120 s rest
    [Work Set 2]
    45 lbs x 14 @ 0 RIR - 120 s rest
    [Work Set 3]
    45 lbs x 14 @ 0 RIR - 120 s rest
    [Work Set 4]
    45 lbs x 14 @ 0 RIR - 120 s rest

    Hanging Leg Raise
    [Work Set 1]
    BW x 18 Reps @ 0 RIR - 120 s rest
    [Work Set 2]
    BW x 16 Reps @ 0 RIR - 120 s rest
    [Work Set 3]
    BW x 14 Reps @ 0 RIR - 120 s rest
    [Work Set 4]
    BW x 12 Reps @ 0 RIR - 120 s rest

    Decline Ab Crunch
    [Work Set 1]
    25 lbs x 20 Reps @ 0 RIR - 120 s rest
    [Work Set 2]
    25 lbs x 17 Reps @ 0 RIR - 120 s rest
    [Work Set 3]
    25 lbs x 15 Reps @ 0 RIR - 120 s rest
    [Work Set 4]
    25 lbs x 13 Reps @ 0 RIR - 120 s rest


    Notes:
    ~ 1 hour
    Last edited by Camarija; 09-04-2021 at 09:36 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  30. #60
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 776
    Rep Power: 18339
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline

    Mesocycle 1 - Week 5 - pt. 3
    Ramping To Maximum Adaptive Volume Phase





    Date: Thursday, August 19, 2021

    Sleep: 7.5 Hours + 2 Hour Nap

    Diet: Calorie Surplus



    2x Tilapia ~ 220 calories, 46 g protein, 4 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    240 ml Naked Juice Blue Machine ~ 170 calories, 1 g protein, 1 g fiber

    240 ml Naked Juice Green Machine ~ 140 calories, 2g protein, 2 g fiber

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 G protein, 2 g fat

    240 ml Naked Juice Blue Machine ~ 170 calories, 1 g protein, 1 g fiber

    240 ml Naked Juice Green Machine ~ 140 calories, 2g protein, 2 g fiber



    1x Sirloin, Avocado, Cheese w/ Corn Tortilla ~ 340 calories, 19 g protein, 17 g fat, 4 g fiber

    1x Sirloin, Avocado, Cheese w/ Corn Tortilla ~ 340 calories, 19 g protein, 17 g fat, 4 g fiber

    1x Sirloin, Avocado, Cheese w/ Corn Tortilla ~ 340 calories, 19 g protein, 17 g fat, 4 g fiber

    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    Fish Oil ~ 70 calories, 6 g fat



    Total : 3,145 calories, 230 g protein, 129.8 g fat, 28 g fiber

    Supplements:
    Aggressive Strength Testosterone Booster x3
    Real Energy Dominator x2
    Creatine 5 g
    NAC 600 mg

    Energy Level: Well Rested!

    Workout: Upper Day C

    Training Phase: Ramping To Maximum Adaptive Volume Phase

    Pull Down Wide Pronate Grip
    [Warm Up Set 1]
    100 lbs x 14 @ 10 RIR - 90 s rest
    [Warm Up Set 2]
    BW x 3 @ 6 RIR - 90 s rest (wide grip pull ups to chest)
    [Work Set 1]
    140 lbs x 14 @ 0 RIR - 120 s rest
    [Work Set 2]
    140 lbs x 13 @ 0 RIR - 120 s rest
    [Work Set 3]
    140 lbs x 10 @ 0 RIR - 120 s rest
    [Work Set 4]
    140 lbs x 10 @ 0 RIR - 120 s rest
    [Work Set 5]
    140 lbs x 10 @ 0 RIR - 120 s rest

    Chest Supported T-Bar Row Close Neutral Grip
    [Warm Up Set 1]
    70 lbs x 4 @ 10 RIR - 120 s rest
    [Work Set 1]
    70 lbs x 16 @ 0 RIR - 120 s rest
    [Work Set 2]
    70 lbs x 11 @ 0 RIR - 120 s rest
    [Work Set 3]
    70 lbs x 11 @ 0 RIR - 120 s rest
    [Work Set 4]
    70 lbs x 11 @ 0 RIR - 120 s rest

    Incline Barbell Bench Press
    [Warm Up Set 1] (25 lbs + 10 lbs)
    135 lbs x 6 @ 10 RIR - 120 s rest
    [Warm Up Set 2] (45 lbs + 10 lbs + 5 lbs)
    165 lbs x 2 @ 6 RIR - 120 s rest
    [Work Set 1] (45 lbs + 10 lbs)
    155 lbs x 10 @ 0 RIR - 180 s rest - got an extra rep but it was m9re of a hip thrust on the 11th so im not counting it
    [Work Set 2]
    155 lbs x 6 @ 0 RIR - 180 s rest - major dropoff
    [Work Set 3]
    155 lbs x 4 @ 0 RIR - 180 s rest - keep dropping hard
    [Work Set 4]
    155 lbs x 4 @ 0 RIR + 16x 10 lb cable face pulls - 180 s rest

    Hammer Strength ISO Decline Chest Press
    [Warm Up Set 1]
    70 lbs x 10 @ 10 RIR + 14x 10 lb cable face pulls - 120 s rest
    [Work Set 1]
    80 lbs x 15 @ 0 RIR + 12x 10 lb cable face pulls - 180 s rest
    [Work Set 2]
    80 lbs x 11 @ 0 RIR + 12x 10 lb cable face pulls - 180 s rest
    [Work Set 3]
    80 lbs x 11@ 0 RIR + 10x 10 lb cable face pulls - 180 s rest

    Lateral Raise ISO Machine
    [Work Set 1]
    20 lbs x 20 @ 0 RIR - 60 s rest
    [Work Set 2]
    20 lbs x 14 @ 1 RIR - 60 s rest
    [Work Set 3]
    20 lbs x 12 @ 1 RIR - 60 s rest
    [Work Set 4]
    20 lbs x 11 @ 1 RIR - 60 s rest

    -Superset-

    Reverse Pec Dec
    [Work Set 1]
    85 lbs x 22 @ 1 RIR - 60 s rest
    [Work Set 2]
    85 lbs x 18 @ 1 RIR - 60 s rest
    [Work Set 3]
    85 lbs x 14 @ 1 RIR - 60 s rest
    [Work Set 4]
    85 lbs x 13 @ 1 RIR - 60 s rest

    Tricep Pushdown
    [Work Set 1]
    42.5 lbs x 28 @ 0 RIR - 120 s rest
    [Work Set 2]
    42.5 lbs x 18 @ 0 RIR - 120 s rest
    [Work Set 3]
    42.5 lbs x 16 @ 0 RIR - 120 s rest
    [Work Set 4]
    42.5 lbs x 14 @ 0 RIR - 120 s rest

    Hammer Strength Seated Bicep
    [Work Set 1]
    45 lbs x 18 @ 0 RIR - 120 s rest
    [Work Set 2]
    45 lbs x 10 @ 0 RIR - 120 s rest - major dropoff but good bicrp feel
    [Work Set 3]
    45 lbs x 8 @ 0 RIR - 120 s rest
    [Work Set 4]
    45 lbs x 7 @ 0 RIR - 120 s rest

    Notes:
    ~ 1 hour 50 minutes

    Incline Barbell Bench was trash today. Didnt feel upper pecs. My RC felt like it was tearing. And i was stuck at 4 rep sets at the end. Garbage. I'll probably swap it out with either a machine or dumbbells.

    Tried the preacher curl freeweight machine, it was amazing. Way less forearm pain, good bicep concentration.

    I discovered a hammer strength incline machine hidden in the gym, im very very very happy now. I'm PROBABLY going to overdo it and use that machine twice a week from here on out because it feels so hecking good. I thought about incline cable flys... but I think for my programming needs I'll be better suited with this machine instead.




    Date: Friday, August 20, 2021

    Sleep: 6 Hours + 3 Hour Nap

    Diet: Calorie Surplus



    2x Tilapia ~ 220 calories, 46 g protein, 4 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    4 oz Pico de Gallo ~ 8.5 calories, 0.5 g fiber

    240 ml Naked Juice Blue Machine ~ 170 calories, 1 g protein, 1 g fiber

    240 ml Naked Juice Green Machine ~ 140 calories, 2g protein, 2 g fiber

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 G protein, 2 g fat

    240 ml Naked Juice Blue Machine ~ 170 calories, 1 g protein, 1 g fiber

    240 ml Naked Juice Green Machine ~ 140 calories, 2g protein, 2 g fiber



    1x Sirloin, Avocado, Cheese w/ Corn Tortilla ~ 340 calories, 19 g protein, 17 g fat, 4 g fiber

    1x Sirloin, Avocado, Cheese w/ Corn Tortilla ~ 340 calories, 19 g protein, 17 g fat, 4 g fiber

    1x Sirloin, Avocado, Cheese w/ Corn Tortilla ~ 340 calories, 19 g protein, 17 g fat, 4 g fiber

    1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber



    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    Fish Oil ~ 70 calories, 6 g fat



    Total : 3,093.5 calories, 230 g protein, 127.8 g fat, 26.5 g fiber

    Supplements:
    Aggressive Strength Testosterone Booster x3
    Real Energy Dominator x2
    Creatine 5 mg
    NAC 600 mg

    Energy Level: Not Bad

    Workout: Lower Day C

    Training Phase: Ramping To Maximum Adaptive Volume Phase

    Hip Adduction
    [Work Set 1]
    65 lbs x 30 @ 0 RIR - 30 s rest
    [Work Set 2]
    65 lbs x 28 @ 0 RIR - 30 s rest

    Hip Abduction
    [Work Set 1]
    75 lbs x 30 @ 0 RIR - 30 s rest
    [Work Set 2]
    75 lbs x 28 @ 0 RIR - 30 s rest

    Cybex Squat Press
    [Warm Up Set 1]
    270 lbs x 15 @ +15 RIR - 180 s rest
    [Warm Up Set 2]
    360 lbs x 10 @ 10 RIR - 180 s rest
    [Warm Up Set 3]
    450 lbs x 3 @ 10 RIR - 180 s rest
    [Work Set 1]
    540 lbs x 11 @ 0 RIR - 180 s rest
    [Work Set 2]
    540 lbs x 10 @ 0 RIR - 180 s rest
    [Work Set 3]
    540 lbs x 8 @ 0 RIR - 180 s rest
    [Work Set 4]
    540 lbs x 7 @ 0 RIR - 240 s rest

    Leg Extension
    [Work Set 1]
    70 lbs x 30 @ 0 RIR - 180 s rest
    [Work Set 2]
    70 lbs x 27 @ 0 RIR - 180 s rest
    [Work Set 3]
    70 lbs x 25 @ 0 RIR - 180 s rest
    [Work Set 4]
    70 lbs x 23 @ 0 RIR - 180 s rest

    45 Degree Back Raise
    [Work Set 1]
    BW x 26 @ 0 RIR - 180 s rest
    [Work Set 2]
    BW x 24 @ 0 RIR - 180 s rest
    [Work Set 3]
    BW x 22 @ 0 RIR - 180 s rest
    [Work Set 4]
    BW x 20 @ 0 RIR - 180 s rest

    Lying Leg Curl
    [Work Set 1]
    65 lbs x 24 @ 0 RIR - 180 s rest
    [Work Set 2]
    65 lbs x 22 @ 0 RIR - 240 s rest
    [Work Set 3]
    65 lbs x 20 @ 0 RIR - 180 s rest

    Seated Calf Raise
    [Work Set 1]
    45 lbs x 24 @ 0 RIR - 120 s rest
    [Work Set 2]
    45 lbs x 16 @ 0 RIR - 120 s rest
    [Work Set 3]
    45 lbs x 14 @ 0 RIR - 120 s rest
    [Work Set 4]
    45 lbs x 14 @ 0 RIR - 120 s rest

    Decline Ab Crunch
    [Work Set 1]
    25 lbs x 20 Reps @ 0 RIR - 120 s rest
    [Work Set 2]
    25 lbs x 18 Reps @ 0 RIR - 120 s rest
    [Work Set 3]
    25 lbs x 16 Reps @ 0 RIR - 120 s rest
    [Work Set 4]
    25 lbs x 14 Reps @ 0 RIR - 120 s rest

    Notes:
    ~ 1 hour 55 minutes

    My left leg almost buckled backwards on one of the last reps of cybex squat press. Scary but no damage at all. I caught it just in time I guess.

    Back Raises after quads is painful. My quads are so pumped up with blood that it hurts to rest them on the 45 degree extension pads.

    I was really struggling on lying leg curls. I had to take a couple of seconds to breathe between each rep. Was rough but powering through it anyway.


    Last edited by Camarija; 09-04-2021 at 09:37 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts