► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming

[RapidFail]

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.

[Camarija]

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:

[RapidFail]

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.

[Raigs]

Going into 2 a days I’m jealous.

Are you following the RP app or templates?

[EliKoehn]

Your maintenance is below 2650? At your activity level and training experience that's a little surprising.

[Camarija]

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!

---

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

---

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!

---

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!

[Camarija]

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:

[Raigs]

Man sirloin tacos sound good right about now! Enjoy the rest day

[EliKoehn]

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.

[EliKoehn]

^^ 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.

[Camarija]

Man sirloin tacos sound good right about now! Enjoy the rest day

Thanks bro!! High quality tacos, just pure quality

---

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

---

^^ 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

[Camarija]

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

[Filmbuff81]

20+ work sets with controlled rest periods.

1:40 sounds about right.

[Filmbuff81]

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.

[Camarija]

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

---

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

[Camarija]

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.

[Filmbuff81]

Nice job. Another solid day.

[Camarija]

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

[Camarija]

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.

---

[Camarija]

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.

[Raigs]

The week 5 title is daunting sounding let’s go!!!!

[Camarija]

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

[Camarija]

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

[Filmbuff81]

Nice work.

8 hours + a 2 hrs nap sounds glorious lol.

[Camarija]

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!

[Camarija]

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

---

[Camarija]

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.

[Camarija]

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.

[Camarija]

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

[Camarija]

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.

---