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  1. #91
    Registered User EliKoehn's Avatar
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    Decent energy on an all-nighter? Glad it's not impacting you too bad.

    Ironically I drank about a pot of coffee last night, and sort of just dosed lightly through the whole night and feel fine this morning.

    When does your current phase end, by the way?
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  2. #92
    Masstrophysicist Camarija's Avatar
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    Originally Posted by EliKoehn View Post
    Decent energy on an all-nighter? Glad it's not impacting you too bad.

    Ironically I drank about a pot of coffee last night, and sort of just dosed lightly through the whole night and feel fine this morning.

    When does your current phase end, by the way?
    I think because I was resting & lying down a lot, it still worked as 'rest', just missing the REM and natural growth hormone production.

    Just in case I took a Scoop of C4 Ultimate, and since I haven't used caffeine in a long time it's hitting hard now.

    My Bulking Phase will end just before Christmas, and then I'll move onto maintenance phase until mid January, with much lower volume to give my muscles a hard break or reset

    Cheers bro!
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  3. #93
    Masstrophysicist Camarija's Avatar
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    Mesocycle 2 - Week 4
    Ramping To Maximum Adaptive Volume Phase





    Date: Sunday, September 25, 2021

    Sleep: 7 Hours

    Diet: Calorie Surplus








    Total : +4,000 calories, +200 g protein, +100 g fat, +30 g fiber

    Supplements:
    Aggressive Strength Testosterone Booster x3
    Real Energy Dominator x2
    Creatine 5 mg
    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 + 20x 7.5 lb cable face pulls - 120 s rest
    [Warm Up Set 2] (45 lbs + 25 lbs)
    185 lbs x 6 @ 8 RIR + 18x 7.5 lb cable face pulls - 120 s rest
    [Warm Up Set 3] (45 lbs + 45 lbs)
    225 lbs x 2 @ 6 RIR + 16x 7.5 lb cable face pulls - 180 s rest
    [Work Set 1] (45 lbs + 25 lbs + 10 lbs)
    205 lbs x 11 @ 1 RIR - 180 s rest
    [Work Set 2]
    205 lbs x 10 @ 1 RIR - 180 s rest
    [Work Set 3]
    205 lbs x 9 @ 1 RIR - 180 s rest
    [Work Set 4]
    205 lbs x 8 @ 1 RIR + 14 x 7.5 lb cable face pulls - 120 s rest

    DB Incline Press
    [Work Set 1]
    60 lbs x 12 @ 1 RIR + 13 x 7.5 lb cable face pulls - 120 s rest
    [Work Set 2]
    60 lbs x 11 @ 1 RIR + 8 x 10 lb cable face pulls - 120 s rest
    [Work Set 3]
    60 lbs x 9 @ 1 RIR + 11 x 10 lb db face pulls - 120 s rest
    [Work Set 4]
    60 lbs x 8 @ 1 RIR + 10 x 10 lb db face pulls - 120 s rest

    Low to High Cable Crossover
    [MYO Set 1]
    35 lbs x 10 - ?? RiR 30 sec rest
    [MYO Set 2]
    35 lbs x 5 - ?? RiR 30 sec rest
    [MYO Set 3]
    30 lbs x 6 - ?? RiR 30 sec rest

    Chest Supported Row Machine Pronate
    [Work Set 1]
    110 lbs x 15 @ 1 RIR - 150 s rest
    [Work Set 2]
    110 lbs x 13 @ 1 RIR - 150 s rest
    [Work Set 3]
    110 lbs x 11 @ 1 RIR - 150 s rest
    [Work Set 4]
    110 lbs x 10 @ 1 RIR - 150 s rest
    [MYO Set 1]
    90 lbs x 11 @ ??? RIR neutral + 30 sec rest
    [MYO Set 2]
    90 lbs x 7 @ ??? RIR neutral + 30 sec rest

    Pull Down Machine Pronate Grip
    [Work Set 1]
    110 lbs x 16 @ 1 RIR - 150 s rest
    [Work Set 2]
    110 lbs x 16 @ 1 RIR - 150 s rest
    [Work Set 3]
    110 lbs x 15 @ 1 RIR - 150 s rest
    [Work Set 4]
    110 lbs x 14 @ 1 RIR - 150 s rest
    [MYO Set 1]
    90 lbs 16 @ ??? RIR neutral + 60 sec rest
    [MYO Set 2]
    90 lbs x 15 @ ??? RIR neutral + 30 sec rest

    Cable Lateral Raise
    [Work Set 1]
    12.5 lbs x 14 @ 1 RIR - 90 s rest
    [Work Set 2]
    12.5 lbs x 12 @ 1 RIR - 90 s rest
    [Work Set 3]
    12.5 lbs x 10 @ 1 RIR - 90 s rest
    [Work Set 4]
    10 lbs x 18 @ 1 RIR - 90 s rest
    [Work Set 5]
    10 lbs x 16 @ 1 RIR - 90 s rest

    — Superset —

    Reverse Pec Dec
    [Work Set 1]
    100 lbs x 17 @ 1 RIR - 90 s rest
    [Work Set 2]
    100 lbs x 15 @ 1 RIR - 90 s rest
    [Work Set 3]
    100 lbs x 13 @ 1 RIR - 90 s rest
    [Work Set 4]
    100 lbs x 11 @ 1 RIR - 90 s rest
    [Work Set 5]
    100 lbs x 10 @ 1 RIR - 90 s rest

    French Press
    [Work Set 1]
    70 lbs x 12 @ 1 RIR - 120 s rest
    [Work Set 2]
    70 lbs x 10 @ 1 RIR - 120 s rest
    [Work Set 3]
    70 lbs x 9 @ 1 RIR - 120 s rest
    [Work Set 4]
    70 lbs x 8 @ 1 RIR - 120 s rest

    Tricep Pushdown
    [MYO Set 1]
    50 lbs x 20 @ 1 RIR - 30 s rest
    [MYO Set 2]
    50 lbs x 13 @ 1 RIR - 30 s rest

    Seated Preacher Curl Machine
    [Work Set 1]
    45 lbs x 20 @ 1 RIR - 120 s rest
    [Work Set 2]
    45 lbs x 18 @ 1 RIR - 120 s rest
    [Work Set 3]
    45 lbs x 16 @ 1 RIR - 120 s rest
    [Work Set 4]
    45 lbs x 14 @ 1 RIR - 120 s rest

    Baysiean Cable Curl
    [MYO Set 1]
    12.5 lbs per side x 12 @ 1 RIR - 30 s rest
    [MYO Set 2]
    12.5 lbs per side x 8 @ 1 RIR - 30 s rest

    Notes:
    ~ 2 Hours 15 minutes



    Date: Monday, September 27, 2021

    Sleep: 8 Hours

    Diet: Calorie Surplus






    Total : +4,000 calories, +200 g protein, +100 g fat, +30 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]
    80 lbs x 29 @ 1 RIR - 30 s rest
    [Work Set 2]
    80 lbs x 27 @ 1 RIR - 30 s rest
    [Work Set 3]
    80 lbs x 25 @ 1 RIR - 30 s rest

    Hip Abduction
    [Work Set 1]
    90 lbs x 27 @ 1 RIR - 30 s rest
    [Work Set 2]
    90 lbs x 25 @ 1 RIR - 30 s rest
    [Work Set 3]
    90 lbs x 23 @ 1 RIR - 30 s rest


    Leg Press
    [Warm Up set]
    90 lbs x 10
    180 lbs x 10
    [Warm Up Set 1]
    270 lbs x 10
    [Warm Up Set 2]
    360 lbs x 10
    [Work Set 1]
    450 lbs x 13 @ 1 RIR - 180 s rest
    [Work Set 2]
    450 lbs x 12 @ 1 RIR - 180 s rest
    [Work Set 3]
    450 lbs x 11 @ 1 RIR - 180 s rest
    [Work Set 4]
    450 lbs x 10 @ 1 RIR - 180 s rest

    Leg Extension
    [Work Set 1]
    90 lbs x 23 @ 1 RIR - 60 s rest
    [Work Set 2]
    90 lbs x 21 @ 1 RIR - 60 s rest
    [Work Set 3]
    90 lbs x 19 @ 1 RIR - 60 s rest
    [Work Set 4]
    90 lbs x 17 @ 1 RIR - 60 s rest

    45 Degree Back Raise
    [Work Set 1]
    10 lbs x 23 @ 1 RIR - 120 s rest
    [Work Set 2]
    10 lbs x 21 @ 1 RIR - 120 s rest
    [Work Set 3]
    10 lbs x 19 @ 1 RIR - 120 s rest
    [Work Set 4]
    10 lbs x 17 @ 1 RIR - 120 s rest

    Seated Leg Curl
    [Work Set 1]
    100 lbs x 25 @ 1 RIR - 120 s rest
    [Work Set 2]
    100 lbs x 23 @ 1 RIR - 120 s rest
    [Work Set 3]
    100 lbs x 21 @ 1 RIR - 120 s rest
    [Work Set 4]
    100 lbs x 19 @ 1 RIR - 120 s rest

    60° Calf Raise
    [Work Set 1] (2x 45 lbs + 2x 25 lbs)
    140 lbs x 16 @ 1 RIR - 120 s rest
    [Work Set 2]
    140 lbs x 14 @ 1 RIR - 120 s rest
    [Work Set 3]
    140 lbs x 12 @ 1 RIR - 120 s rest
    [Work Set 4]
    140 lbs x 12 @ 1 RIR - 120 s rest

    -Superset-

    Hanging Leg Raise
    [Work Set 1]
    BW x 16 Reps @ 2 RIR - 120 s rest
    [Work Set 2]
    BW x 15 Reps @ 1 RIR - 120 s rest
    [Work Set 3]
    BW x 13 Reps @ 1 RIR - 120 s rest
    [Work Set 4]
    BW x 11 Reps @ 1 RIR - 120 s rest

    Notes:
    ~ 1 hour 10 minutes

    Went through this workout in a rush to finish, skipped Hip Abductions/ Adductions

    I REALLY like Leg Press. Hits my quads hard and deep. Will probably run Leg press & hack squats instead of cybex squat press, just because I think I've adapted to the cybex squat press after prolonged use the previous 14 weeks
    Last edited by Camarija; 09-28-2021 at 04:47 PM.
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  4. #94
    Masstrophysicist Camarija's Avatar
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    Mesocycle 2 - Week 4 - pt. 2
    Ramping To Maximum Adaptive Volume Phase





    Date: Tuesday, September 28, 2021

    Sleep: 9 Hours

    Diet: Calorie Surplus



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

    62 g Sunflower Seeds ~ 360 calories, 12 g protein, 32 g fat, 6 g fiber

    480 ml Milk ~ 160 calories, 26 g protein

    Oatmeal Raisin Cookie ~ 140 calories, 2g protein, 7 g fat, 1g fiber

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



    2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 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

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

    360 ml Milk ~ 120 calories, 19.5 g protein



    151 g Grass Fed 85% Burger ~ 320 calories, 28 g protein, 23 g fat

    75 g Chorizo ~ 160 calories, 9 g protein, 12 g fat

    75 g Baby Broccoli Florets ~ 27 calories, 0.89 g protein, 1.78 g fiber

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

    2.25 Cup Chicken Broth ~ 22.5 calories, 4.5 g protein

    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 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 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

    Apple Sauce ~ 140 calories, 6 g fiber

    Fish Oil ~ 70 calories, 6 g fat



    Total : 4,234.5 calories, 238.89 g protein, 114 fat, 53.78 g fiber

    Supplements:
    Aggressive Strength Testosterone Booster x3
    Real Energy Dominator x2
    Creatine 5 mg
    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]
    10 lbs x 19 @ 1 RIR - 90 s rest
    [Work Set 2]
    10 lbs x 17 @ 1 RIR - 90 s rest
    [Work Set 3]
    10 lbs x 14 @ 1 RIR - 90 s rest
    [Work Set 4]
    10 lbs x 12 @ 1 RIR - 90 s rest

    -Superset-

    One Arm Face Pulls
    [Work Set 1]
    10 lbs x 17 @ 1 RIR - 90 s rest
    [Work Set 2]
    10 lbs x 15 @ 1 RIR - 90 s rest
    [Work Set 3]
    10 lbs x 13 @ 1 RIR - 90 s rest
    [Work Set 4]
    10 lbs x 11 @ 1 RIR - 90 s rest

    Lateral Raise Machine
    [Work Set 1]
    20 lbs x 16 @ 1 RIR - 90 s rest
    [Work Set 2]
    20 lbs x 14 @ 1 RIR - 90 s rest
    [Work Set 3]
    20 lbs x 14 @ 1 RIR - 90 s rest
    [Work Set 4]
    20 lbs x 14 @ 1 RIR - 90 s rest

    -Superset-

    Reverse Pec Dec
    [Work Set 1]
    100 lbs x 21 @ 1 RIR - 90 s rest
    [Work Set 2]
    100 lbs x 19 @ 1 RIR - 90 s rest
    [Work Set 3]
    100 lbs x 17 @ 1 RIR - 90 s rest
    [Work Set 4]
    100 lbs x 15 @ 1 RIR - 90 s rest

    Dips
    [Work Set 1]
    BW x 15 @ 1 RIR - 120 s rest
    [Work Set 2]
    BW x 14 @ 1 RIR - 120 s rest
    [Work Set 3]
    BW x 9 @ 1 RIR - 120 s rest - major drop off
    [Work Set 4]
    BW x 8 @ 1 RIR - 120 s rest
    [Work Set 5]
    BW x 7 @ 1 RIR - 120 s rest

    French Press
    [Work Set 1]
    70 lbs x 14 @ 1 RIR - 120 s rest
    [Work Set 2]
    70 lbs x 11 @ 1 RIR - 120 s rest
    [Work Set 3]
    70 lbs x 10 @ 1 RIR - 120 s rest
    [Work Set 4]
    70 lbs x 9 @ 1 RIR - 120 s rest

    Tricep Pushdown
    [MYO Set 1]
    50 lbs x 20 @ 1 RIR - 40 s rest
    [MYO Set 1]
    50 lbs x 10 @ 1 RIR - 40 s rest
    [MYO Set 1]
    50 lbs x 8 @ 1 RIR - 40 s rest

    Chin Up
    [Work Set 1]
    BW x 8 @ 1 RIR - 180 s rest
    [Work Set 2]
    BW x 7 @ 1 RIR - 180 s rest
    [Work Set 3]
    BW x 6 @ 1 RIR - 180 s rest
    [Work Set 4]
    BW x 5 @ 1 RIR - 180 s rest
    [Work Set 5]
    BW x 5 @ 1 RIR - 180 s rest

    Hammer Strength Seated Bicep
    [Work Set 1]
    40 lbs x 25 @ 1 RIR - 120 s rest
    [Work Set 2]
    50 lbs x 17 @ 1 RIR - 120 s rest
    [Work Set 3]
    60 lbs x 7 @ 1 RIR - 120 s rest
    [Work Set 4]
    40 lbs x 14 @ 1 RIR - 120 s rest

    Cybex Arm Curl
    [MYO Set 1]
    40 lbs x 16 @ 1 RIR - 40 s rest
    [MYO Set 1]
    40 lbs x 9 @ 1 RIR - 40 s rest
    [MYO Set 1]
    40 lbs x 8 @ 1 RIR - 40 s rest

    Notes:
    ~ 1 hour 50 minutes

    I am actively growing muscle right now. I can feel it. I can see it. I am increasing my calories to match muscle growth. IT'S HAPPENING HOLY ****. I'M BECOMING SWOLE!!!! :-D




    Date: Wednesday, September 29, 2021

    Sleep: 7 Hours

    Diet: Calorie Surplus



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

    62 g Sunflower Seeds ~ 360 calories, 12 g protein, 32 g fat, 6 g fiber

    480 ml Milk ~ 160 calories, 26 g protein



    Total : + 4,000 calories, +200 g protein, +100  fat, +30 g fiber

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

    Energy Level: Great

    Workout: Lower Day B

    Training Phase: Ramping To Maximum Adaptive Volume Phase

    Hip Adduction
    [Work Set 1]
    90 lbs x 29 @ 1 RIR - 60 s rest
    [Work Set 2]
    90 lbs x 27 @ 1 RIR - 60 s rest
    [Work Set 3]
    90 lbs x 27 @ 1 RIR - 60 s rest

    Hip Abduction
    [Work Set 1]
    90 lbs x 29 @ 1 RIR - 60 s rest
    [Work Set 2]
    90 lbs x 29 @ 1 RIR - 60 s rest
    [Work Set 3]
    90 lbs x 27 @ 1 RIR - 60 s rest

    Smith Calf Raise
    [Work Set 1]
    95 lbs x 27 @ 1 RIR - 120 s rest
    [Work Set 2]
    95 lbs x 18 @ 1 RIR - 120 s rest
    [Work Set 3]
    95 lbs x 17 @ 1 RIR - 120 s rest
    [Work Set 4]
    95 lbs x 16 @ 1 RIR - 120 s rest
    [Work Set 5]
    95 lbs x 15 @ 1 RIR - 120 s rest

    Seated Calf Raise
    [Work Set 1]
    50 lbs x 16 @ 1 RIR - 120 s rest
    [Work Set 2]
    50 lbs x 14 @ 1 RIR - 120 s rest
    [Work Set 3]
    50 lbs x 12 @ 1 RIR - 120 s rest
    [Work Set 4]
    50 lbs x 10 @ 1 RIR - 120 s rest

    Hanging Leg Raise
    [Work Set 1]
    BW x 20 Reps @ 1 RIR - 120 s rest
    [Work Set 2]
    BW x 15 Reps @ 1 RIR - 120 s rest
    [Work Set 3]
    BW x 13 Reps @ 1 RIR - 120 s rest
    [Work Set 4]
    BW x 11 Reps @ 1 RIR - 120 s rest
    [Work Set 5]
    BW x 10 Reps @ 1 RIR - 120 s rest

    Decline Ab Crunch
    [Work Set 1]
    35 lbs x 25 Reps @ 1 RIR - 120 s rest
    [Work Set 2]
    35 lbs x 19 Reps @ 1 RIR - 60 s rest
    [Work Set 3]
    35 lbs x 13 Reps @ 1 RIR - 360 s rest
    [Work Set 4]
    35 lbs x 18 Reps @ 1 RIR - 60 s rest


    Notes:
    Gym is busy, at a new gym for the week while traveling so trying to make do
    Last edited by Camarija; 10-11-2021 at 01:01 PM.
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  5. #95
    Registered User Filmbuff81's Avatar
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    Nice work.

    Way to keep at it.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  6. #96
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
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    Mesocycle 2 - Week 4 - pt. 3
    Ramping To Maximum Adaptive Volume Phase





    Date: Thursday, September 30, 2021

    Sleep: 9 Hours

    Diet: Calorie Surplus







    Total : +4000 calories, +200 g protein, +100 g fat, +30 g fiber

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

    Energy Level: Great

    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 - 120 s rest (wide grip pull ups to chest)
    [Work Set 1]
    140 lbs x 14 @ 1 RIR - 150 s rest
    [Work Set 2]
    140 lbs x 12 @ 1 RIR - 150 s rest
    [Work Set 3]
    140 lbs x 10 @ 1 RIR - 150 s rest
    [Work Set 4]
    140 lbs x 9 @ 1 RIR - 150 s rest
    [MYO Set 1]
    120 lbs x 11 @ ??? RIR neutral + 30 sec rest
    [MYO Set 2]
    120 lbs x 7 @ ??? RIR neutral + 30 sec rest

    Chest Supported T-Bar Row Close Neutral Grip
    [Warm Up Set 1]
    80 lbs x 5 @ 8 RIR - 150 s rest
    [Work Set 1]
    55 lbs x 15 @ 1 RIR - 150 s rest
    [Work Set 2]
    55 lbs x 13 @ 1 RIR - 150 s rest
    [Work Set 3]
    55 lbs x 12 @ 1 RIR - 150 s rest
    [Work Set 4]
    55 lbs x 11 @ 1 RIR - 150 s rest
    [MYO Set 1]
    55 lbs x 11 @ ??? RIR pronate + 30 sec rest
    [MYO Set 2]
    55 lbs x 7 @ ??? RIR pronate + 30 sec rest

    Incline Bench Press
    [Warm Up Set 1] (45 lbs)
    115 lbs x 8 @ 16 RIR + 14 x 10 lb cable face pulls - 120 s rest
    [Work Set 1] (45 lbs + 2x 10 lbs)
    145 lbs x 15 @ 1 RIR - 150 s rest
    [Work Set 2]
    145 lbs x 10 @ 1 RIR - 150 s rest
    [Work Set 3]
    145 lbs x 9 @ 1 RIR
    [Work Set 4]
    145 lbs x 8 @ 1 RIR + 13 x 10 lb cable face pulls - 150 s rest

    DB Bench Press
    [Work Set 1]
    50 lbs x 15 @ 1 RIR + 12 x 10 lb cable face pulls - 150 s rest
    [Work Set 2]
    50 lbs x 14 @ 1 RIR + 11 x 10 lb cable face pulls - 150 s rest
    [Work Set 3]
    50 lbs x 13 @ 1 RIR + 10 x 10 lb cable face pulls - 150 s rest
    Rotator Cuff pain, stopped here

    Cable Cross
    [MYO Set 1]
    50 lbs x 20 @ ??? RIR pronate + 30 sec rest
    [MYO Set 2]
    50 lbs x 12 @ ??? RIR pronate + 30 sec rest
    [MYO Set 3]
    50 lbs x 8 @ ??? RIR pronate + 30 sec rest

    Cable Lateral Raise
    [Work Set 1]
    20 lbs x 19 @ 1 RIR - 90 s rest
    [Work Set 2]
    20 lbs x 16 @ 1 RIR - 90 s rest
    [Work Set 3]
    20 lbs x 14 @ 1 RIR - 90 s rest
    [Work Set 4]
    20 lbs x 12 @ 1 RIR - 90 s rest
    [Work Set 5]
    20 lbs x 11 @ 1 RIR - 90 s rest

    — Superset —

    Reverse Cable Cross
    [Work Set 1]
    100 lbs x 19 @ 1 RIR - 90 s rest
    [Work Set 2]
    100 lbs x 17 @ 1 RIR - 90 s rest
    [Work Set 3]
    100 lbs x 15 @ 1 RIR - 90 s rest
    [Work Set 4]
    100 lbs x 13 @ 1 RIR - 90 s rest
    [Work Set 5]
    100 lbs x 11 @ 1 RIR - 90 s rest

    French Press
    [Work Set 1]
    70 lbs x 12 @ 1 RIR - 120 s rest
    [Work Set 2]
    70 lbs x 10 @ 1 RIR - 120 s rest
    [Work Set 3]
    70 lbs x 9 @ 1 RIR - 120 s rest
    [Work Set 4]
    70 lbs x 8 @ 1 RIR - 120 s rest
    [Work Set 5]
    70 lbs x 8 @ 1 RIR - 120 s rest

    Tricep Pushdown
    [Work Set 1]
    50 lbs x 20 @ 1 RIR - 30 s rest
    [Work Set 2]
    50 lbs x 13 @ 1 RIR - 30 s rest

    Preacher Curl
    [Work Set 1]
    45 lbs x 20 @ 1 RIR - 120 s rest
    [Work Set 2]
    45 lbs x 18 @ 1 RIR - 120 s rest
    [Work Set 3]
    45 lbs x 16 @ 1 RIR - 120 s rest
    [Work Set 4]
    45 lbs x 14 @ 1 RIR - 120 s rest
    [Work Set 5]
    45 lbs x 14 @ 1 RIR - 120 s rest

    Bayesiean Curl
    [Work Set 1]
    20 lbs x 12 @ 1 RIR - 30 s rest
    [Work Set 2]
    20 lbs x 8 @ 1 RIR - 30 s rest

    Notes:
    None of the weights and Reps are right, but this is more or less what I did today. Was a fun workout with a bro but it lasted nearly 3 hours because ****ing around




    Date: Friday, October 1, 2021

    Sleep: 8 Hours

    Diet: Calorie Surplus






    Total : +4,000 calories, +200 g protein, +100 g fat, +30 g fiber

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

    Energy Level: Good

    Workout: Lower Day C

    Training Phase: Ramping To Maximum Adaptive Volume Phase

    Hip Adduction
    [Work Set 1]
    90 lbs x 29 @ 1 RIR - 30 s rest
    [Work Set 2]
    90 lbs x 29 @ 1 RIR - 30 s rest
    [Work Set 3]
    90 lbs x 29 @ 1 RIR - 30 s rest

    Hip Abduction
    [Work Set 1]
    90 lbs x 29 @ 1 RIR - 30 s rest
    [Work Set 2]
    90 lbs x 29 @ 1 RIR - 30 s rest
    [Work Set 3]
    90 lbs x 29 @ 1 RIR - 30 s rest

    Squat Press
    [Warm Up Set 1]
    270 lbs x 15
    [Warm Up Set 2]
    360 lbs x 10
    [Warm Up Set 3]
    450 lbs x 3
    [Work Set 1]
    540 lbs x 18 @ 1 RIR - 180 s rest
    [Work Set 2]
    630 lbs x 14 @ 1 RIR - 180 s rest
    [Work Set 3]
    630 lbs x 13 @ 1 RIR - 180 s rest
    [Work Set 4]
    630 lbs x 12 @ 1 RIR - 180 s rest

    Leg Extension
    [Work Set 1]
    95 lbs x 23 @ 1 RIR - 120 s rest
    [Work Set 2]
    95 lbs x 21 @ 1 RIR - 120 s rest
    [Work Set 3]
    95 lbs x 19 @ 1 RIR - 120 s rest
    [Work Set 4]
    95 lbs x 17 @ 1 RIR - 120 s rest

    Romanian Deadlift
    [Set 1]
    45 lbs x 20 @ ??? RIR - 120 s rest
    [Work Set 2]
    65 lbs x 20 @ ??? RIR - 120 s rest
    [Work Set 3]
    95 lbs x 20 @ ??? RIR - 120 s rest
    [Work Set 4]
    105 lbs x 20 @ ??? RIR - 120 s rest

    Lying Leg Curl
    [Work Set 1]
    77 lbs x 20 @ 1 RIR - 120 s rest
    [Work Set 2]
    77 lbs x 20 @ 1 RIR - 120 s rest
    [Work Set 3]
    77 lbs x 20 @ 1 RIR - 120 s rest
    [Work Set 4]
    77 lbs x 18 @ 1 RIR - 120 s rest

    Smith Calf Raise
    [Work Set 1]
    105 lbs x 24 @ 1 RIR - 120 s rest
    [Work Set 2]
    105 lbs x 16 @ 1 RIR - 120 s rest
    [Work Set 3]
    105 lbs x 15 @ 1 RIR - 120 s rest
    [Work Set 4]
    105 lbs x 15 @ 1 RIR - 120 s rest

    Decline Ab Crunch
    [Work Set 1]
    35 lbs x 20 Reps @ 2 RIR - 120 s rest
    [Work Set 2]
    35 lbs x 20 Reps @ 1 RIR - 120 s rest
    [Work Set 3]
    35 lbs x 18 Reps @ 1 RIR - 120 s rest
    [Work Set 4]
    35 lbs x 16 Reps @ 1 RIR - 120 s rest

    Notes:
    ~ 1 hour 45 minutes

    The leg extension machine here is peeling my skin off
    Last edited by Camarija; 10-11-2021 at 01:02 PM.
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  7. #97
    Registered User EliKoehn's Avatar
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    Strong leg work!
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  8. #98
    Registered User EliKoehn's Avatar
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    Originally Posted by Camarija View Post
    Thanks Bro!

    The leg press machine here is very very similar to the Cybex Squat Press, but instead of getting a full range of motion, it stops at what would be equivalent of a 90 degree / parallel squat.

    The upside is that I was able to use much more weight / reps than I normally would be able to, and the focus was kept on my vastus medialis and lower vastus lateralis.

    But holy heck, the leg extension machine is literally ripping my skin off. I'm not sure who designed this death trap. I'm guessing aliens who had some approximation of human anatomy.

    Cheers brother!!
    The friction being at the front of the ankles, or above the knee? I've literally seen blood plastered on to the foam wheels before... Maybe that's why I don't like machines so much?
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  9. #99
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    Originally Posted by Camarija View Post
    Along my shins bro

    Put on some cream to heal faster but they're probably not healed in time for my next leg day

    (Not including pictures because it's gross)
    Dang, sorry man. Maybe you could put a towel between your skin and the catch on the machine?

    Do you think using a machine still preferable to a quad-emphasized squat variation while you're healing? At least that way there's no friction on your legs.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  10. #100
    Masstrophysicist Camarija's Avatar
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    Originally Posted by Filmbuff81 View Post
    Nice work.

    Way to keep at it.
    Thanks Bro!! I can feel the work starting to pay off now!!



    Quick update from the beach, not pictured but my back has probably had the biggest improvement

    Cheers!




    Originally Posted by EliKoehn View Post
    Strong leg work!
    Thanks Bro!

    The leg press machine here is very very similar to the Cybex Squat Press, but instead of getting a full range of motion, it stops at what would be equivalent of a 90 degree / parallel squat.

    The upside is that I was able to use much more weight / reps than I normally would be able to, and the focus was kept on my vastus medialis and lower vastus lateralis.

    But holy heck, the leg extension machine is literally ripping my skin off. I'm not sure who designed this death trap. I'm guessing aliens who had some approximation of human anatomy.

    Cheers brother!!




    Originally Posted by EliKoehn View Post
    The friction being at the front of the ankles, or above the knee? I've literally seen blood plastered on to the foam wheels before... Maybe that's why I don't like machines so much?
    Along my shins bro

    Put on some cream to heal faster but they're probably not healed in time for my next leg day

    (Not including pictures because it's gross)




    Originally Posted by EliKoehn View Post
    Dang, sorry man. Maybe you could put a towel between your skin and the catch on the machine?

    Do you think using a machine still preferable to a quad-emphasized squat variation while you're healing? At least that way there's no friction on your legs.
    Yeah I'll probably swap Leg Extensions out for Bulgarian split squats. There is another leg extension machine at that gym. But it looks even jankier so... maybe not even going to try
    Last edited by Camarija; 10-11-2021 at 01:03 PM.
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  11. #101
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    Mesocycle 2 - Week 5
    Ramping To Maximum Adaptive Volume Phase





    Date: Sunday, October 3, 2021

    Sleep: 9 Hours

    Diet: Calorie Surplus








    Total : +4,000 calories, +200 g protein, +100 g fat, +30 g fiber

    Supplements:
    Aggressive Strength Testosterone Booster x3
    Real Energy Dominator x2
    Creatine 5 mg
    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 + 20x 7.5 lb cable face pulls - 120 s rest
    [Warm Up Set 2] (45 lbs + 25 lbs)
    185 lbs x 6 @ 8 RIR + 18x 7.5 lb cable face pulls - 120 s rest
    [Warm Up Set 3] (45 lbs + 45 lbs)
    225 lbs x 2 @ 6 RIR + 16x 7.5 lb cable face pulls - 180 s rest
    [Work Set 1] (45 lbs + 25 lbs + 10 lbs)
    205 lbs x 13 @ 0 RIR - 180 s rest
    [Work Set 2]
    205 lbs x 10 @ 0 RIR - 180 s rest
    [Work Set 3]
    205 lbs x 8 @ 0 RIR - 180 s rest
    [Work Set 4]
    205 lbs x 7 @ 0 RIR - 180 s rest
    [Work Set 5]
    205 lbs x 6 @ 0 RIR + 14 x 7.5 lb cable face pulls - 120 s rest


    DB Incline Press
    [Work Set 1]
    60 lbs x 13 @ 0 RIR + 13 x 7.5 lb cable face pulls - 120 s rest
    [Work Set 2]
    60 lbs x 12 @ 0 RIR + 8 x 10 lb cable face pulls - 120 s rest
    [Work Set 3]
    60 lbs x 11 @ 0 RIR + 11 x 10 lb db face pulls - 120 s rest
    [Work Set 4]
    60 lbs x 10 @ 0 RIR + 10 x 10 lb db face pulls - 120 s rest

    Pec Dec
    [MYO Set 1]
    80 lbs x 14 - ?? RiR 30 sec rest
    [MYO Set 2]
    80 lbs x 7 - ?? RiR 30 sec rest
    [MYO Set 3]
    80 lbs x 6 - ?? RiR 30 sec rest

    Chest Supported Row Machine Pronate
    [Work Set 1]
    60 lbs x 20 @ 0 RIR - 150 s rest
    [Work Set 2]
    70 lbs x 14 @ 0 RIR - 150 s rest
    [Work Set 3]
    70 lbs x 12 @ 0 RIR - 150 s rest
    [Work Set 4]
    70 lbs x 10 @ 0 RIR - 150 s rest

    Cable Row Neutral 14''
    [MYO Set 1]
    75 lbs x 18 @ ??? RIR neutral + 30 sec rest
    [MYO Set 2]
    75 lbs x 11 @ ??? RIR neutral + 30 sec rest
    [MYO Set 2]
    75 lbs x 9 @ ??? RIR neutral + 30 sec rest

    Pulldown Neutral 14''
    [Work Set 1]
    115 lbs x 20 @ 0 RIR - 150 s rest
    [Work Set 2]
    115 lbs x 18 @ 0 RIR - 150 s rest
    [Work Set 3]
    115 lbs x 16 @ 0 RIR - 150 s rest
    [Work Set 4]
    115 lbs x 14 @ 0 RIR - 150 s rest

    Pulldown Wide Pronate
    [MYO Set 1]
    95 lbs 16 @ ??? RIR neutral + 45 sec rest
    [MYO Set 2]
    95 lbs x 12 @ ??? RIR neutral + 30 sec rest
    [MYO Set 2]
    95 lbs x 9 @ ??? RIR neutral + 30 sec rest

    Cable Lateral Raise
    [Work Set 1]
    20 lbs x 18 @ 0 RIR - 90 s rest
    [Work Set 2]
    20lbs x 12 @ 0 RIR - 90 s rest
    [Work Set 3]
    20 lbs x 10 @ 0 RIR - 90 s rest
    [Work Set 4]
    15 lbs x 12 @ 0 RIR - 90 s rest
    [Work Set 5]
    15 lbs x 11 @ 0 RIR - 90 s rest
    [Work Set 6]
    15 lbs x 11 @ 0 RIR - 90 s rest

    Reverse Cable Cross
    [Work Set 1]
    20 lbs x 16 @ 1 RIR - 90 s rest
    [Work Set 2]
    20 lbs x 12 @ 1 RIR - 90 s rest
    [Work Set 3]
    20 lbs x 10 @ 1 RIR - 90 s rest
    [Work Set 4]
    15 lbs x 12 @ 1 RIR - 90 s rest
    [Work Set 5]
    15 lbs x 13 @ 1 RIR - 90 s rest
    [Work Set 6]
    15 lbs x 11 @ 1 RIR - 90 s rest

    French Press
    [Work Set 1]
    65 lbs x 15 @ 1 RIR - 90 s rest
    [Work Set 2]
    65 lbs x 13 @ 1 RIR - 90 s rest
    [Work Set 3]
    65 lbs x 11 @ 1 RIR - 90 s rest
    [Work Set 4]
    65 lbs x 10 @ 1 RIR - 90 s rest
    [Work Set 5]
    65 lbs x 9 @ 1 RIR - 90 s rest

    Tricep Pushdown
    [MYO Set 1]
    60 lbs x 8 @ 1 RIR - 30 s rest
    [MYO Set 2]
    40 lbs x 10 @ 1 RIR - 30 s rest
    [MYO Set 3]
    40 lbs x 8 @ 1 RIR - 30 s rest

    Seated Preacher Curl Machine
    [Work Set 1]
    45 lbs x 30 @ 1 RIR - 90 s rest
    [Work Set 2]
    55 lbs x 15 @ 1 RIR - 90 s rest
    [Work Set 3]
    65 lbs x 10 @ 1 RIR - 90 s rest
    [Work Set 4]
    55 lbs x 12 @ 1 RIR - 90 s rest
    [Work Set 5]
    45 lbs x 16 @ 1 RIR - 90 s rest

    Baysiean Cable Curl
    [MYO Set 1]
    15 lbs per side x 1l20 @ 1 RIR - 30 s rest
    [MYO Set 2]
    20 lbs per side x 12 @ 1 RIR - 30 s rest
    [MYO Set 3]
    30 lbs per side x 8 @ 1 RIR - 30 s rest

    Notes:
    ~ 2 hour 50 minutes

    My calories have probably been around 4,500 to 5,000 for the last several days. Really trying to see how much I can push my metabolism. So far, it seems like it's working fine. I don't see exaggerated fat gain. I feel generally better / more recovered. We'll see if I'm stronger today.

    The flat bench setup really sucks here. Probably ate an extra rep each set just unracking the bar.



    Date: Monday, October 4, 2021

    Sleep: 9 Hours

    Diet: Calorie Surplus






    Total : +4,000 calories, +200 g protein, +100 g fat, +30 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]
    105 lbs x 30 @ 1 RIR - 30 s rest
    [Work Set 2]
    105 lbs x 29 @ 1 RIR - 30 s rest
    [Work Set 3]
    105 lbs x 28 @ 1 RIR - 30 s rest

    Hip Abduction
    [Work Set 1]
    105 lbs x 30 @ 1 RIR - 30 s rest
    [Work Set 2]
    105 lbs x 29 @ 1 RIR - 30 s rest
    [Work Set 3]
    105 lbs x 28 @ 1 RIR - 30 s rest

    Banded Hack Squat
    [Warm Up Set 1]
    90 lbs x 10
    [Warm Up Set 2]
    180 lbs x 10
    [Warm Up Set 3]
    270 lbs x 10
    [Work Set 1]
    360 lbs x 12 @ 1+ RIR - 180 s rest
    [Work Set 2]
    450 lbs x 8 @ 1 RIR - 180 s rest
    [Work Set 3]
    450 lbs x 7 @ 1 RIR - 180 s rest
    [Work Set 4]
    450 lbs x 6 @ 1 RIR - 180 s rest
    [Work Set 5]
    450 lbs x 5 @ 1 RIR - 180 s rest

    Squat Press
    [Warm Up Set 1]
    360 lbs x 5
    [Warm Up Set 2]
    450 lbs x 5
    [Work Set 1]
    540 lbs x 20 @ 1 RIR - 180 s rest
    [Work Set 2]
    540 lbs x 18 @ 1 RIR - 180 s rest
    [Work Set 3]
    540 lbs x 14 @ 1 RIR - 180 s rest - MUCH SLOWER
    [Work Set 4]
    540 lbs x 12 @ 1 RIR - 180 s rest

    Romanian Deadlift
    [Set 1]
    45 lbs x 20 @ ??? RIR - 120 s rest
    [Work Set 2]
    65 lbs x 20 @ ??? RIR - 120 s rest
    [Work Set 3]
    95 lbs x 20 @ ??? RIR - 120 s rest
    [Work Set 4]
    105 lbs x 20 @ ??? RIR - 120 s rest

    Lying Leg Curl
    [Work Set 1]
    77 lbs x 22 @ 1 RIR - 120 s rest
    [Work Set 2]
    77 lbs x 20 @ 1 RIR - 120 s rest
    [Work Set 3]
    77 lbs x 20 @ 1 RIR - 120 s rest
    [Work Set 4]
    77 lbs x 18 @ 1 RIR - 120 s rest

    Smith Calf Raise
    [Work Set 1]
    105 lbs x 26 @ 1 RIR - 120 s rest
    [Work Set 2]
    105 lbs x 18 @ 1 RIR - 120 s rest
    [Work Set 3]
    105 lbs x 17 @ 1 RIR - 120 s rest
    [Work Set 4]
    105 lbs x 16 @ 1 RIR - 120 s rest
    [Work Set 5]
    105 lbs x 15 @ 1 RIR - 120 s rest

    Hanging Leg Raise
    [Work Set 1]
    BW x 20 Reps @ 0 RIR - 120 s rest
    [Work Set 2]
    BW x 14 Reps @ 4 RIR - 120 s rest - motivation drop off
    [Work Set 3]
    BW x 12 Reps @ 2 RIR - 120 s rest
    [Work Set 4]
    BW x 11 Reps @ 0 RIR - 120 s rest
    [Work Set 5]
    BW x 10 Reps @ 0 RIR - 120 s rest

    Notes:
    ~ 2 hours 20 minutes

    Just finished hack squats + Squat press. I'm just so demoralized to continue, but I will.

    Light romanian deadlifts were more like active stretching. Gave me a chance to recover my spirit to continue

    Fuark. Finished that mofo finally. Time to eat like a champion now.

    Just noticed heavy hack squats leave my traps all covered in bruises. Maybe dropping hacks because that's not worth it.
    Last edited by Camarija; 10-11-2021 at 01:06 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
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  12. #102
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    Mesocycle 2 - Week 5 - pt. 2
    Ramping To Maximum Adaptive Volume Phase





    Date: Tuesday, October 5, 2021

    Sleep: 10 Hours

    Diet: Calorie Surplus





    Total : +4000 calories, +200 g protein, +100 fat, +30 g fiber

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

    Energy Level: Good

    Workout: Upper Day B

    Training Phase: Ramping To Maximum Adaptive Volume Phase

    EZ Bar Upright Row
    [Work Set 1]
    65 lbs x 14 @ ?? RIR - 90 s rest - weird burning snaps behind neck
    [Work Set 2]
    65 lbs x 20 @ ?? RIR - 90 s rest
    [Work Set 3]
    65 lbs x 18 @ ?? RIR - 90 s rest
    [Work Set 4]
    65 lbs x 16 @ ?? RIR - 90 s rest
    [Work Set 5]
    65 lbs x 14 @ ?? RIR - 90 s rest

    One Arm Face Pulls
    [Work Set 1]
    12.5 lbs x 18 @ 0 RIR - 90 s rest
    [Work Set 2]
    12.5 lbs x 16 @ 0 RIR - 90 s rest
    [Work Set 3]
    12.5 lbs x 14 @ 0 RIR - 90 s rest
    [Work Set 4]
    12.5 lbs x 13 @ 0 RIR - 90 s rest
    [Work Set 5]
    12.5 lbs x 12 @ 0 RIR - 90 s rest

    Cable Lateral Raise
    [Work Set 1]
    20 lbs x 20 @ 0 RIR - 90 s rest
    [Work Set 2]
    20lbs x 14 @ 0 RIR - 90 s rest
    [Work Set 3]
    20 lbs x 12 @ 0 RIR - 90 s rest
    [Work Set 4]
    15 lbs x 14 @ 0 RIR - 90 s rest
    [Work Set 5]
    15 lbs x 14 @ 0 RIR - 90 s rest
    [Work Set 6]
    15 lbs x 12 @ 0 RIR - 90 s rest

    Reverse Cable Cross
    [Work Set 1]
    20 lbs x 16 @ 1 RIR - 90 s rest
    [Work Set 2]
    20 lbs x 14 @ 1 RIR - 90 s rest
    [Work Set 3]
    20 lbs x 12 @ 1 RIR - 90 s rest
    [Work Set 4]
    15 lbs x 15 @ 1 RIR - 90 s rest
    [Work Set 5]
    15 lbs x 14 @ 1 RIR - 90 s rest
    [Work Set 6]
    15 lbs x 13 @ 1 RIR - 90 s rest

    Dips
    [Work Set 1]
    BW x 20 @ 0 RIR - 120 s rest
    [Work Set 2]
    BW x 16 @ 0 RIR - 120 s rest
    [Work Set 3]
    BW x 12 @ 0 RIR - 120 s rest
    [Work Set 4]
    BW x 10 @ 0 RIR - 120 s rest
    [Work Set 5]
    BW x 10 @ 0 RIR - 120 s rest

    French Press
    [Work Set 1]
    65 lbs x 14 @ 0 RIR - 120 s rest
    [Work Set 2]
    65 lbs x 12 @ 0 RIR - 120 s rest
    [Work Set 3]
    65 lbs x 10 @ 0 RIR - 120 s rest
    [Work Set 4]
    65 lbs x 9 @ 0 RIR - 120 s rest
    [Work Set 5]
    65 lbs x 10 @ 0 RIR - 120 s rest - lol

    Tricep Pushdown
    [MYO Set 1]
    40 lbs x 30 @ ++ RIR - 30 s rest
    [MYO Set 2]
    40 lbs x 15 @ 0 RIR - 30 s rest
    [MYO Set 3]
    40 lbs x 10 @ 0 RIR - 30 s rest

    Chin Up Close Neutral
    [Work Set 1]
    BW x 9 @ 0 RIR - 180 s rest
    [Work Set 2]
    BW x 7 @ 0 RIR - 180 s rest
    [Work Set 3]
    BW x 6 @ 0 RIR - 180 s rest
    [Work Set 4]
    BW x 5 @ 0 RIR - 180 s rest
    [Work Set 5]
    BW x 5 @ 0 RIR - 180 s rest

    Seated Preacher Curl Machine
    [Work Set 1]
    55 lbs x 22 @ 0 RIR - 90 s rest
    [Work Set 2]
    65 lbs x 12 @ 0 RIR - 90 s rest
    [Work Set 3]
    65 lbs x 11 @ 0 RIR - 90 s rest
    [Work Set 4]
    65 lbs x 10 @ 0 RIR - 90 s rest
    [Work Set 5]
    55 lbs x 14 @ 0 RIR - 90 s rest

    Baysiean Cable Curl
    [MYO Set 1]
    30 lbs per side x 16 @ 0 RIR - 60 s rest
    [MYO Set 2]
    30 lbs per side x 14 @ 0 RIR - 60 s rest
    [MYO Set 3]
    30 lbs per side x 12 @ 0 RIR - 60 s rest

    Notes:
    ~ 2 hours



    Date: Wednesday, October 6, 2021

    Sleep: 9 Hours

    Diet: Calorie Surplus





    Total : + 4,000 calories, +200 g protein, +100  fat, +30 g fiber

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

    Energy Level: Great

    Workout: Lower Day B

    Training Phase: Ramping To Maximum Adaptive Volume Phase

    Hip Adduction
    [Work Set 1]
    105 lbs x 30 @ 0 RIR - 60 s rest
    [Work Set 2]
    105 lbs x 30 @ 0 RIR - 60 s rest
    [Work Set 3]
    105 lbs x 30 @ 0 RIR - 60 s rest
    [Work Set 4]
    105 lbs x 30 @ 0 RIR - 60 s rest

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

    Smith Calf Raise
    [Work Set 1]
    105 lbs x 30 @ 0 RIR - 90 s rest
    [Work Set 2]
    105 lbs x 20 @ 1 RIR - 90 s rest
    [Work Set 3]
    105 lbs x 17 @ 1 RIR - 90 s rest
    [Work Set 4]
    105 lbs x 16 @ 1 RIR - 90 s rest
    [Work Set 5]
    105 lbs x 16 @ 1 RIR - 90 s rest
    [Work Set 6]
    105 lbs x 15 @ 1 RIR - 90 s rest

    Seated Calf Raise
    [Work Set 1]
    60 lbs x 20 @ 0 RIR - 120 s rest
    [Work Set 2]
    60 lbs x 18 @ 0 RIR - 90 s rest
    [Work Set 3]
    60 lbs x 16 @ 0 RIR - 90 s rest
    [Work Set 4]
    60 lbs x 16 @ 0 RIR - 90 s rest
    [Work Set 5]
    60 lbs x 16 @ 0 RIR - 90 s rest

    Hanging Leg Raise
    [Work Set 1]
    BW x 20 Reps @ 0 RIR - 120 s rest
    [Work Set 2]
    BW x 14 Reps @ 0 RIR - 120 s rest - major dropoff
    [Work Set 3]
    BW x 13 Reps @ 0 RIR - 120 s rest
    [Work Set 4]
    BW x 12 Reps @ 0 RIR - 120 s rest
    [Work Set 5]
    BW x 11 Reps @ 0 RIR - 120 s rest

    Decline Ab Crunch
    [Work Set 1]
    35 lbs x 30 Reps @ 0 RIR - 90 s rest
    [Work Set 2]
    35 lbs x 20 Reps @ 0 RIR - 90 s rest
    [Work Set 3]
    35 lbs x 16 Reps @ 0 RIR - 90 s rest
    [Work Set 4]
    35 lbs x 15 Reps @ 0 RIR - 90 s rest
    [Work Set 5]
    35 lbs x 14 Reps @ 0 RIR - 90 s rest


    Notes:
    ~ 1 hour 10 minutes

    The program is starting to get intense. I love training, but I can tell I'm right on the cusp of my limit. Eating has become a bit if a chore, a little bit uncomfortable, kind of like forced feeding to get all the calories in. I'm weakening mentally. Deload week coming soon. Just need to hang in there.
    Last edited by Camarija; 10-11-2021 at 01:06 PM.
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  13. #103
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    Originally Posted by Camarija View Post
    Notes:

    The program is starting to get intense. I love training, but I can tell I'm right on the cusp of my limit. Eating has become a bit if a chore, a little bit uncomfortable, kind of like forced feeding to get all the calories in. I'm weakening mentally. Deload week coming soon. Just need to hang in there.
    Hang in there man. You'll bounce back all the more strong after a deload I think.

    Those working sets look extreme... 30 reps is quite a lot to do consecutively.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  14. #104
    Masstrophysicist Camarija's Avatar
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    Originally Posted by EliKoehn View Post
    Hang in there man. You'll bounce back all the more strong after a deload I think.

    Those working sets look extreme... 30 reps is quite a lot to do consecutively.
    Thanks bro! I appreciate the words of support. I can tell you, I really needed it!! Feeling beat up and stuffed like a piñata isn't as fun as I thought it'd be :-P
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    Mesocycle 2 - Week 5 - pt. 3
    Ramping To Maximum Adaptive Volume Phase





    Date: Thursday, October 7, 2021

    Sleep: 6 Hours

    Diet: Calorie Surplus





    Total : +4,000 calories, +200 g protein, +100 g fat, +30 g fiber

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

    Energy Level: Great

    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 - 120 s rest (wide grip pull ups to chest)
    [Work Set 1]
    140 lbs + Adder x 18 @ 0 RIR - 150 s rest
    [Work Set 2]
    140 lbs + Adder x 12 @ 0 RIR - 150 s rest
    [Work Set 3]
    140 lbs + Adder x 11 @ 0 RIR - 150 s rest
    [Work Set 4]
    140 lbs + Adder x 10 @ 0 RIR - 150 s rest
    [Work Set 5]
    140 lbs + Adder x 9 @ 0 RIR - 150 s rest
    [MYO Set 1]
    120 lbs + Adder x 18 @ 0 RIR - 30 s rest - 14'' neutral
    [MYO Set 2]
    120 lbs + Adder x 8 @ 0 RIR - 30 s rest - 14'' neutral

    Chest Supported T-Bar Row Close Neutral Grip
    [Work Set 1]
    75 lbs x 18 @ 0 RIR - 150 s rest
    [Work Set 2]
    75 lbs x 15 @ 0 RIR - 150 s rest
    [Work Set 3]
    75 lbs x 13 @ 0 RIR - 150 s rest
    [Work Set 4]
    75 lbs x 12 @ 0 RIR - 150 s rest
    [Work Set 5]
    75 lbs x 12 @ 0 RIR - 150 s rest
    [MYO Set 1]
    75 lbs x 12 @ 0 RIR - 30 s rest - Wide pronate
    [MYO Set 2]
    75 lbs x 7 @ 0 RIR - 30 s rest - Wide pronate

    Hammer Strength ISO Incline Chest Press
    [Warm Up Set 1] (45 lbs)
    45 lbs x 8 @ 16 RIR + 16 x 10 lb cable face pulls - 780 s rest
    [Work Set 1] (45 lbs + 2x 10 lbs)
    65 lbs x 18 @ 0 RIR - 150 s rest
    [Work Set 2]
    65 lbs x 12 @ 0 RIR - 150 s rest
    [Work Set 3]
    65 lbs x 9 @ 0 RIR - 150 s rest
    [Work Set 4]
    65 lbs x 7 @ 0 RIR - 150 s rest
    [Work Set 5]
    65 lbs x 8 @ 0 RIR + 15 x 10 lb cable face pulls - 150 s rest

    Hammer Strength ISO Chest Press
    [Work Set 1]
    45 lbs x 18 @ 0 RIR + 14 x 10 lb cable face pulls - 150 s rest
    [Work Set 2]
    45 lbs x 16 @ 0 RIR + 13 x 10 lb cable face pulls - 150 s rest
    [Work Set 3]
    45 lbs x 15 @ 0 RIR + 12 x 10 lb cable face pulls - 150 s rest
    [Work Set 4]
    45 lbs x 14 @ 0 RIR + 11 x 10 lb cable face pulls - 150 s rest
    [Work Set 5]
    45 lbs x 14 @ 0 RIR + 10 x 10 lb cable face pulls - 150 s rest

    Pec Dec Machine
    [MYO Set 1]
    100 lbs x 25 @ ?? RIR - 30 s rest
    [MYO Set 2]
    100 lbs x 12 @ ?? RIR - 30 s rest
    [MYO Set 3]
    100 lbs x 11 @ ?? RIR - 30 s rest
    [MYO Set 4]
    100 lbs x 10 @ ?? RIR - 30 s rest
    [MYO Set 5]
    100 lbs x 9 @ ?? RIR - 30 s rest

    Lateral Raise ISO Machine
    [Work Set 1]
    20 lbs x 20 @ 0 RIR - 90 s rest
    [Work Set 2]
    20 lbs x 17 @ 0 RIR - 90 s rest
    [Work Set 3]
    20 lbs x 15 @ 0 RIR - 90 s rest
    [Work Set 4]
    20 lbs x 14 @ 0 RIR - 90 s rest
    [Work Set 5]
    20 lbs x 15 @ 0 RIR - 90 s rest - extra wind???
    [Work Set 6]
    20 lbs x 15 @ 0 RIR - 90 s rest - extra extra wind

    - Superset -

    Reverse Pec Dec
    [Work Set 1]
    100 lbs x 25 @ 0 RIR - 90 s rest
    [Work Set 2]
    100 lbs x 20 @ 0 RIR - 90 s rest
    [Work Set 3]
    100 lbs x 18 @ 0 RIR - 90 s rest
    [Work Set 4]
    100 lbs x 17 @ 0 RIR - 90 s rest
    [Work Set 5]
    100 lbs x 16 @ 0 RIR - 90 s rest
    [Work Set 6]
    100 lbs x 16 @ 0 RIR - 90 s rest

    Rope Pushdown
    [MYO Set 1]
    57.5 lbs x 12 @ 0 RIR - 30 s rest
    [MYO Set 2]
    50 lbs x 8 @ 0 RIR - 30 s rest
    [Work Set 3]
    42.5 lbs x 8 @ 0 RIR - 30 s rest
    [Work Set 4]
    35 lbs x 9 @ 0 RIR - 30 s rest
    [Work Set 5]
    30 lbs x 10 @ 0 RIR - 30 s rest
    [Work Set 6]
    25 lbs x 12 @ 0 RIR - 30 s rest
    [Work Set 7]
    20 lbs x 15 @ 0 RIR - 30 s rest

    cybex Seated Bicep
    [Work Set 1]
    80 lbs x 20 @ 0 RIR - 30 s rest
    [Work Set 2]
    70 lbs x 10 @ 0 RIR - 30 s rest
    [Work Set 3]
    60 lbs x 8 @ 0 RIR - 30 s rest
    [Work Set 4]
    50 lbs x 8 @ 0 RIR - 30 s rest
    [Work Set 5]
    45 lbs x 7 @ 0 RIR - 30 s rest
    [Work Set 6]
    40 lbs x 8 @ 0 RIR - 30 s rest
    [Work Set 7]
    35 lbs x 8 @ 0 RIR - 30 s rest

    Notes:
    ~ 2 hours 20 minutes

    I feel messed up. I desparately need this upcoming deload.



    Date: Friday, October 8, 2021

    Sleep: 9 Hours

    Diet: Calorie Surplus





    Total : xxx calories, xxx g protein, xxx g fat, xxx g fiber

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

    Energy Level: good

    Workout: Lower Day C

    Training Phase: Ramping To Maximum Adaptive Volume Phase

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

    Hip Abduction
    [Work Set 1]
    110 lbs x 30 @ 0 RIR - 30 s rest
    [Work Set 2]
    110 lbs x 28 @ 0 RIR - 30 s rest
    [Work Set 3]
    110 lbs x 26 @ 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 16 @ 0 RIR - 240 s rest
    [Work Set 2]
    630 lbs x 8 @ 0 RIR - 240 s rest
    [Work Set 3]
    630 lbs x 7 @ 0 RIR - 240 s rest
    [Work Set 4]
    630 lbs x 6 @ 0 RIR - 240 s rest
    [Work Set 5]
    540 lbs x 16 @ 0 RIR - ??? s rest - all out

    Leg Extension
    [Work Set 1]
    90 lbs x 28 @ 0 RIR - 120 s rest
    [Work Set 2]
    90 lbs x 20 @ 0 RIR - 120 s rest
    [Work Set 3]
    90 lbs x 18 @ 0 RIR - 120 s rest
    [Work Set 4]
    90 lbs x 16 @ 0 RIR - 120 s rest
    [Work Set 5]
    90 lbs x 14 @ 0 RIR - ??? s rest

    45 Degree Back Raise
    [Work Set 1]
    25 lbs x 24 @ 0 RIR - 180 s rest
    [Work Set 2]
    25 lbs x 22 @ 0 RIR - 180 s rest
    [Work Set 3]
    25 lbs x 20 @ 0 RIR - 180 s rest
    [Work Set 4]
    25 lbs x 18 @ 0 RIR - 180 s rest
    [Work Set 5]
    25 lbs x 16 @ 0 RIR - 180 s rest

    Lying Leg Curl
    [Work Set 1]
    80 lbs x 24 @ 0 RIR - 120 s rest
    [Work Set 2]
    80 lbs x 20 @ 0 RIR - 120 s rest
    [Work Set 3]
    80 lbs x 14 @ 0 RIR - 120 s rest - huge drop off
    [Work Set 4]
    80 lbs x 12 @ 0 RIR - 120 s rest

    60° Calf Raise - 3 seconds up, 2 second pause at top, 3 seconds down, 2 seconds pause bottom
    [Work Set 1]
    110 lbs x 17 @ 0 RIR - 120 s rest
    [Work Set 2]
    110 lbs x 13 @ 0 RIR - 120 s rest
    [Work Set 3]
    110 lbs x 12 @ 0 RIR - 120 s rest
    [Work Set 4]
    110 lbs x 11 @ 0 RIR - 120 s rest
    [Work Set 5]
    110 lbs x 11 @ 0 RIR - 120 s rest

    Decline Ab Crunch
    [Work Set 1]
    45 lbs x 20 Reps @ 0 RIR - 90 s rest
    [Work Set 2]
    45 lbs x 18 Reps @ 0 RIR - 90 s rest
    [Work Set 3]
    45 lbs x 16 Reps @ 0 RIR - 90 s rest
    [Work Set 4]
    45 lbs x 14 Reps @ 0 RIR - 90 s rest
    [Work Set 5]
    45 lbs x 12 Reps @ 0 RIR - 90 s rest

    Notes:
    ~ 2 hours 15 minutes

    It hurts. Everything. I'm jumping into deload now. I think I earned it.


    Last edited by Camarija; 10-11-2021 at 01:07 PM.
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  16. #106
    Registered User EliKoehn's Avatar
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    Still feeling as beat up as yesterday? Hasten the deload! lol
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  17. #107
    Registered User EliKoehn's Avatar
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    Originally Posted by Camarija View Post
    Picked up a little stomach bug, it's eating up my will to continue.

    I'm fantasizing about ending my bulk. I'm about to finish Week 13 of my bulk so it's not a bad time to run a maintenance phase for a bit and drop into a cut.

    But my will to continue is definitely playing into wanting to end the bulk sooner than later.

    I'll power through for now and reasses after my deload week.

    Cheers bro!
    How are you eating at a surplus with a stomach bug? I'd find that impossible, not being able to keep it down.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  18. #108
    Masstrophysicist Camarija's Avatar
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    Originally Posted by EliKoehn View Post
    Still feeling as beat up as yesterday? Hasten the deload! lol
    Picked up a little stomach bug, it's eating up my will to continue.

    I'm fantasizing about ending my bulk. I'm about to finish Week 13 of my bulk so it's not a bad time to run a maintenance phase for a bit and drop into a cut.

    But my will to continue is definitely playing into wanting to end the bulk sooner than later.

    I'll power through for now and reasses after my deload week.

    Cheers bro!

    Originally Posted by EliKoehn View Post
    How are you eating at a surplus with a stomach bug? I'd find that impossible, not being able to keep it down.
    It's less than ideal

    Rice + Olive Oil + Protein Isolate

    Repeat until I'm well north of 4,000 calories

    Hopefully enough of it gets digested
    Last edited by Camarija; 11-07-2021 at 10:04 AM.
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  19. #109
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    Originally Posted by Camarija View Post
    It's less than ideal

    Rice + Olive Oil + Protein Isolate

    Repeat until I'm well north of 4,000 calories

    Hopefully enough of it gets digested
    Dang.. I'd have trouble eating something I just saw regurgitated. Get well soon and Godspeed carrying on with your goals. I don't even think the Olympians would frown on you for taking a break until you recover though.
    Bench: 320
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  20. #110
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    Mesocycle 2 - Week 6
    Deload Phase





    Date: Sunday, October 10, 2021

    Sleep: 6 Hours

    Diet: Calorie Surplus








    Total : +4,000 calories, +200 g protein, +100 g fat, +30 g fiber

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

    Energy Level: Good

    Workout: Upper Day A

    Training Phase: Deload Phase

    Bench Press
    [Warm Up Set 1] (45 lbs + 10 lbs)
    155 lbs x 10 @ 10 RIR + 10 x 10 lb cable face pulls - 120 s rest
    [Warm Up Set 2] (45 lbs + 25 lbs)
    185 lbs x 6 @ 8 RIR + 9 x 10 lb cable face pulls - 120 s rest
    [Warm Up Set 3] (45 lbs + 45 lbs)
    225 lbs x 2 @ 6 RIR + 8 x 10 lb cable face pulls - 180 s rest
    [Work Set 1] (45 lbs + 25 lbs + 10 lbs)
    205 lbs x 7 @ + RIR - 180 s rest
    [Work Set 2]
    205 lbs x 5 @ + RIR - 180 s rest
    [Work Set 3]
    205 lbs x 4 @ + RIR + 7 x 10 lb cable face pulls - 120 s rest

    HS ISO Incline Press
    [Work Set 1]
    55 lbs x 6 @ + RIR + 6 x 10 lb cable face pulls - 120 s rest
    [Work Set 2]
    55 lbs x 5 @ + RIR + 5 x 10 lb cable face pulls - 120 s reps
    [Work Set 2]
    55 lbs x 5 @ + RIR + 5 x 10 lb cable face pulls - 120 s rest

    Chest Supported Row Machine Pronate
    [Work Set 1]
    100 lbs x 8 @ + RIR - 150 s rest
    [Work Set 2]
    100 lbs x 7 @ + RIR - 150 s rest
    [Work Set 3]
    100 lbs x 6 @ + RIR - 150 s rest

    Pulldown Neutral 14''
    [Work Set 1]
    120 lbs + adder x 9 @ + RIR - 150 s rest
    [Work Set 2]
    120 lbs + adder x 8 @ + RIR - 150 s rest
    [Work Set 3]
    120 lbs + adder x 7 @ + RIR - 150 s rest

    Lateral Raise ISO Machine
    [Work Set 1]
    20 lbs x 10 @ + RIR - 90 s rest
    [Work Set 2]
    20lbs x 9 @ + RIR - 90 s rest
    [Work Set 3]
    20 lbs x 8 @ + RIR - 90 s rest

    Reverse Pec Dec
    [Work Set 1]
    100 lbs x 13 @ + RIR - 90 s rest
    [Work Set 2]
    100 lbs x 10 @ + RIR - 90 s rest
    [Work Set 3]
    100 lbs x 9 @ + RIR - 90 s rest

    French Press
    [Work Set 1]
    70 lbs x 6 @ + RIR - 90 s rest
    [Work Set 2]
    70 lbs x 5 @ + RIR - 90 s rest
    [Work Set 3]
    70 lbs x 5 @ + RIR - 90 s rest

    Seated Preacher Curl Machine
    [Work Set 1]
    45 lbs x 10 @ + RIR - 90 s rest
    [Work Set 2]
    45 lbs x 9 @ + RIR - 90 s rest
    [Work Set 3]
    45 lbs x 8 @ + RIR - 90 s rest

    Notes:
    I could not be happier to take my deload finally. I was at a breaking point in my training. Too hard for too long. Mesos should be shorter next time around.



    Date: Monday, October 11, 2021

    Sleep: 9 Hours

    Diet: Calorie Surplus





    Total : +4,000 calories, +200 g protein, +100 g fat, +30 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: Deload Phase

    Hip Adduction
    [Work Set 1]
    110 lbs x 15 @ + RIR - 30 s rest
    [Work Set 2]
    110 lbs x 14 @ + RIR - 30 s rest

    Hip Abduction
    [Work Set 1]
    110 lbs x 15 @ + RIR - 30 s rest
    [Work Set 2]
    110 lbs x 14 @ + 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 @ + RIR - 240 s rest
    [Work Set 2]
    540 lbs x 10 @ + RIR - 240 s rest
    [Work Set 3]
    540 lbs x 9 @ + RIR - 240 s rest

    Leg Extension
    [Work Set 1]
    90 lbs x 14 @ + RIR - 120 s rest
    [Work Set 2]
    90 lbs x 12 @ + RIR - 120 s rest

    45 Degree Back Raise
    [Work Set 1]
    25 lbs x 12 @ + RIR - 180 s rest
    [Work Set 2]
    25 lbs x 11 @ + RIR - 180 s rest
    [Work Set 3]
    25 lbs x 10 @ + RIR - 180 s rest

    Lying Leg Curl
    [Work Set 1]
    80 lbs x 12 @ + RIR - 120 s rest
    [Work Set 2]
    80 lbs x 10 @ + RIR - 120 s rest

    60° Calf Raise - 3 seconds up, 2 second pause at top, 3 seconds down, 2 seconds pause bottom
    [Work Set 1]
    110 lbs x 9 @ + RIR - 120 s rest
    [Work Set 2]
    110 lbs x 7 @ + RIR - 120 s rest
    [Work Set 3]
    110 lbs x 6 @ + RIR - 120 s rest

    Decline Ab Crunch
    [Work Set 1]
    45 lbs x 10 Reps @ + RIR - 90 s rest
    [Work Set 2]
    45 lbs x 9 Reps @ + RIR - 90 s rest
    [Work Set 3]
    45 lbs x 8 Reps @ + RIR - 90 s rest

    Notes:
    ~ 1 hour or so




    Date: Tuesday, October 12, 2021

    Sleep: 10 Hours

    Diet: Calorie Surplus





    Total : +4,000 calories, +200 g protein, +100 g fat, +3] g fiber

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

    Energy Level: Good

    Workout: Upper Day B

    Training Phase: Deload Phase

    Cable Lateral Raise
    [Work Set 1]
    10 lbs x 10 @ + RIR - 90 s rest
    [Work Set 2]
    10 lbs x 9 @ + RIR - 90 s rest
    [Work Set 3]
    10 lbs x 8 @ + RIR - 90 s rest

    One Arm Face Pulls
    [Work Set 1]
    10 lbs x 10 @ + RIR - 90 s rest
    [Work Set 2]
    10 lbs x 9 @ + RIR - 90 s rest
    [Work Set 3]
    10 lbs x 8 @ + RIR - 90 s rest

    Lateral Raise Machine
    [Work Set 1]
    20 lbs x 10 @ + RIR - 90 s rest
    [Work Set 2]
    20 lbs x 9 @ + RIR - 90 s rest
    [Work Set 3]
    20 lbs x 8 @ + RIR - 90 s rest

    Reverse Pec Dec
    [Work Set 1]
    100 lbs x 11 @ + RIR - 90 s rest
    [Work Set 2]
    100 lbs x 10 @ + RIR - 90 s rest
    [Work Set 3]
    100 lbs x 9 @ + RIR - 90 s rest

    Dips
    [Work Set 1]
    BW x 10 @ + RIR - 120 s rest
    [Work Set 2]
    BW x 8 @ + RIR - 120 s rest
    [Work Set 3]
    BW x 6 @ + RIR - 120 s rest

    French Press
    [Work Set 1]
    70 lbs x 7 @ + RIR - 90 s rest
    [Work Set 2]
    70 lbs x 6 @ + RIR - 90 s rest
    [Work Set 3]
    70 lbs x 5 @ + RIR - 90 s rest

    Chin Up
    [Work Set 1]
    BW x 5 @ + RIR - 120 s rest
    [Work Set 2]
    BW x 4 @ + RIR - 120 s rest
    [Work Set 3]
    BW x 3 @ + RIR - 120 s rest

    Cybex Seated Bicep
    [Work Set 1]
    80 lbs x 10 @ + RIR - 90 s rest
    [Work Set 2]
    70 lbs x 8 @ + RIR - 90 s rest
    [Work Set 3]
    60 lbs x 6 @ + RIR - 90 s rest

    Notes:
    30 or 45 minutes I guess

    Last edited by Camarija; 11-07-2021 at 10:02 AM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
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  21. #111
    Registered User EliKoehn's Avatar
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    Two questions for you:
    1.) Mind advicing me on what "mesocycle" means specifically in a programming context? It's a term I see here every now and then but I don't know what exactly it describes.

    2.) What's your take on test-boosters? I vaguely recall asking you this before, so if so and you have already answered, my bad. Forum consensus is that short of that which shall not be named, they're all basically worthless. I've taken a few different kinds much earlier in my own amateur lifting career, and honestly I did feel somewhat more "testy" on them, but that very well could have just been placebo as states of mind are quite moldable by the will. You're an astute and learned practitioner of all of this so I am somewhat surprised to see you taking a test booster.
    Bench: 320
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    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  22. #112
    Registered User EliKoehn's Avatar
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    Gotcha, thanks for the thorough description. So does mandatory deload define the parameters of a mesocycle? What defines the intervals between the larger units of organization is what seems a little bit vague. For instance, if you go four months before deloading (fairly normal, I would say), there might be multiple mesocycles within that unit of time, and the emphasis might vary somewhat even within individual clumps of weeks. Is that just bad programming, if so? There's an interesting thread going on right now comparing block periodization to concurrent: practitioners of the latter would fall in the category of ambiguous cycles, I would think.

    Yeah, I really probably should get it tested... It's been over five years since I've done so. It was high at the time (at 19 years old, that's to be expected) but from time to time I worry that it might be on the lower end even though I don't have any known health issues. I just have a calm and mild demeanor most of the time and I'm not sex-crazed unlike many men in their mid-20s, so I dunno. Probably best to know, anyway, and other bloodwork. Problem is I faint hard and it's not easy to bring me back every time I'm stuck with a needle, so I hate it lol.
    Bench: 320
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    Deadlift: 495

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  23. #113
    Registered User EliKoehn's Avatar
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    All okay on your training? Been a while since an update.
    Bench: 320
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    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  24. #114
    Registered User Filmbuff81's Avatar
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    Originally Posted by EliKoehn View Post
    All okay on your training? Been a while since an update.
    Was wondering the same thing
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  25. #115
    Registered User EliKoehn's Avatar
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    EliKoehn is offline
    Originally Posted by Filmbuff81 View Post
    Was wondering the same thing
    Well I hope he's okay if nothing else.. maybe he just burned out.
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  26. #116
    Masstrophysicist Camarija's Avatar
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    Camarija is offline
    Originally Posted by EliKoehn View Post
    Gotcha, thanks for the thorough description. So does mandatory deload define the parameters of a mesocycle? What defines the intervals between the larger units of organization is what seems a little bit vague. For instance, if you go four months before deloading (fairly normal, I would say), there might be multiple mesocycles within that unit of time, and the emphasis might vary somewhat even within individual clumps of weeks. Is that just bad programming, if so? There's an interesting thread going on right now comparing block periodization to concurrent: practitioners of the latter would fall in the category of ambiguous cycles, I would think.

    Yeah, I really probably should get it tested... It's been over five years since I've done so. It was high at the time (at 19 years old, that's to be expected) but from time to time I worry that it might be on the lower end even though I don't have any known health issues. I just have a calm and mild demeanor most of the time and I'm not sex-crazed unlike many men in their mid-20s, so I dunno. Probably best to know, anyway, and other bloodwork. Problem is I faint hard and it's not easy to bring me back every time I'm stuck with a needle, so I hate it lol.
    A mandatory deload doesn't define a mesocycle, but I would advocate for a deload jn almost all cases anyway.

    And yes, what defines a mesocycle is kind of vague. For my style of training it's straight forward. If someone trains by autoregulation, for example, it wouldn't be as straight forward defining the beginning or end of your training blocks, because that style of training is kind of like hitting a certain groove and staying there forever.

    I've got nothing personal against autoregulation, but mentally I buy into Volume and intensity Ramping much more for both strength and hypertrophy programming.

    I enjoy the ramping process. I enjoy FEELING the raw stimulus EVERY time I workout, and increasing my effort each workout to chase that stimulus / pump. Because Ramping isn't sustainable, eventually you get to a point where you need a deload.

    I can't answer whether that's bad programming, but from my perspective, if you're increasing your volume / intensity every time, it would be odd to last multiple months without a deload. And if you're not increasing volume / intensity, you're staying in a familiar groove your body has already adapted to. Why not increase for more stimulus instead if staying where you are for less stimulus?

    And yeah, you're young, you workout, you eat well, as long as you sleep well you have no need for test boosters. Honestly, I don't need them, just trying them out because I was curious.

    Cheers bro!




    Howdy!

    I'm recovered and ready to go, thanks for checking in!!

    I took time off for a planned deload, and ended up getting salmonella. So I just extended my break into a full on active rest phase. I'd hit the gym occasionally but nothing too crazy so I just didn't bother logging these light infrequent sessions.

    I've maintained my bulk weight, I'm around 208 lbs right now, and I'm ready to start a cut.

    My plan is to run a mini cut for 6 weeks, and finish in time to bulk during Christmas

    I'll take some progress pics, feeling kind of soft after this rest period :-P
    Last edited by Camarija; 11-13-2021 at 08:33 AM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
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  27. #117
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    Mesocycle 3 - Week 1 - pt. 1
    Around Maintenance Volume





    Date: Sunday, November 7, 2021

    Sleep: 9 Hours

    Diet: Calorie Deficit



    2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    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 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

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



    2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    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



    331.1225 g Pork Loin ~ 414 calories, 71 g protein, 11.8 g fat

    170 g Broccoli ~ 50 calories, 6 g protein, 6 g fiber

    190 g sweet potato ~ 161 calories, 3.2 g protein, 6.4 g fiber



    1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber

    Fish Oil ~ 70 calories, 6 g fat



    Total : 2,285 calories, 237.5 g protein, 63.2 g fat, 21.5 g fiber


    Supplements:
    Orange Triad + Greens
    Creatine 5 g
    NAC 600 mg
    Taurine 3 g
    Fish Oil

    Energy Level: Great

    Workout: Upper Day A

    Training Phase: Around Maintenance Volume

    Hammer Strength ISO Decline Chest Press[bottom setting]
    [Warm Up Set 1]
    70 lbs x 10 @ 10 RIR - 120 s rest
    [Work Set 1]
    90 lbs x 18 @ 1 RIR - 120 s rest
    [Work Set 2]
    90 lbs x 9 @ 1 RIR - 120 s rest - major dropoff
    [Work Set 3]
    90 lbs x 6 @ 1 RIR - 120 s rest

    Chest Supported T-Bar Row Wide Pronate Grip
    [Warm Up Set 1]
    80 lbs x 12 @ 10 RIR - 120 s rest
    [Work Set 1]
    100 lbs x 14 @ 1 RIR - 120 s rest
    [Work Set 2]
    100 lbs x 9 @ 1 RIR - 120 s rest - major dropoff
    [Work Set 3]
    100 lbs x 6 @ 1 RIR - 120 s rest

    Cable Lateral Raise
    [Warm Up Set 1]
    10 lbs x 10 @ 10 RIR - 120 s rest
    [Work Set 1]
    10 lbs x 17 @ 1 RIR - 120 s rest
    [Work Set 2]
    10 lbs x 12 @ 1 RIR - 120 s rest

    One Arm Face Pull
    [Warm Up Set 1]
    10 lbs x 10 @ 10 RIR - 120 s rest
    [Work Set 1]
    10 lbs x 20 @ 1 RIR - 120 s rest
    [Work Set 2]
    10 lbs x 18 @ 1 RIR - 120 s rest

    French Press
    [Warm Up Set 1]
    70 lbs x 4 @ 10 RIR - 120 s rest
    [Work Set 1]
    70 lbs x 16 @ 1 RIR - 120 s rest
    [Work Set 2]
    70 lbs x 10 @ 1 RIR - 120 s rest

    Hammer Strength Seated Bicep Preacher Curl
    [Warm Up Set 1]
    45 lbs x 8 @ 10 RIR - 120 s rest
    [Work Set 1]
    45 lbs x 20 @ 1 RIR - 120 s rest
    [Work Set 2]
    45 lbs x 11 @ 1 RIR - 120 s rest

    Notes:
    ~ 1 hour, maybe less

    Fats might be a little low today, aiming to get around 75 g to 80 g of fat a day as my target going forward.

    Starting my 6 week mini cut. The goal is to be shredded by Christmas, and ready to enjoy all of the holiday food on a bulk guilt free

    I'll be working out more or less at maintenance volume, at a calorie deficit. If I need more or less calories I'll adjust as I go on the fly.

    I'm actually around 200 lbs, I thought I was 208 lbs but I guess that scale was bad plus I was wearing clothes at the time. Some progress pictures, feeling a little fluffy after 4 weeks of active rest.

    Relaxed Front
    Spoiler!


    Relaxed Side
    Spoiler!


    Flexed Front
    Spoiler!


    Flexed
    Spoiler!


    Even though my focus was on shoulders, arms, calves, and abs, I think my biggest improvements were thighs and back. Ah well! I'll keep working hard



    Date: Monday, November 7, 2021

    Sleep: 8 Hours

    Diet: Calorie Deficit



    2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

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

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



    2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

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



    2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat


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

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



    226 g Skinless Atlantic Salmon ~ 480 calories, 46 g protein, 30 g fat

    170 g Broccoli ~ 50 calories, 6 g protein, 6 g fiber

    190 g sweet potato ~ 161 calories, 3.2 g protein, 6.4 g fiber



    1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber



    Total : 2,311 calories, 211.5 g protein, 75.4 g fat, 20.5 g fiber

    Supplements:
    Orange Triad + Greens
    Creatine 5 g
    NAC 600 mg
    Taurine 3 g
    Fish Oil

    Energy Level: Good

    Workout: Lower Day A

    Training Phase: Around Maintenance Volume

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

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

    Banded Hack Squat
    [Warm Up Set 1]
    90 lbs x 14 - 120 s rest
    [Warm Up Set 2]
    180 lbs x 10 - 120 s rest
    [Warm Up Set 3]
    270 lbs x 6 - 180 s rest
    [Work Set 1]
    360 lbs x 12 @ 3? RIR - 180 s rest
    [Work Set 2]
    450 lbs x 5 @ 1 RIR - 180 s rest - major dropoff
    [Work Set 3]
    360 lbs x 9 @ 1 RIR - 180 s rest

    45 Degree Back Raise
    [Warm Up Set 1]
    BW x 14 - 120 s rest
    [Warm Up Set 2]
    25 lbs x 12 - 120 s rest
    [Work Set 1]
    25 lbs x 24 @ 0 RIR - 180 s rest
    [Work Set 2]
    25 lbs x 21 @ 0 RIR - 180 s rest

    60° Calf Raise - 3 seconds up, 2 second pause at top, 3 seconds down, 2 seconds pause bottom
    [Warm Up Set 1]
    110 lbs x 7 - 120 s rest
    [Work Set 1]
    110 lbs x 17 @ 0 RIR - 120 s rest
    [Work Set 2]
    110 lbs x 12 @ 0 RIR - 120 s rest

    One Arm Egyptian Cable Lateral Raise
    [Work Set 1]
    10 lbs x 18 Reps @ 0 RIR - 120 s rest
    [Work Set 2]
    10 lbs x 12 Reps @ 0 RIR - 120 s rest

    Decline Ab Crunch
    [Work Set 1]
    35 lbs x 24 Reps @ 0 RIR - 120 s rest
    [Work Set 2]
    35 lbs x 20 Reps @ 0 RIR - 120 s rest

    One Arm Face Pull
    [Work Set 1]
    10 lbs x 20 Reps @ 0 RIR - 120 s rest

    Notes:
    ~ 1 hour

    The way I perform back raises is more like glute ham raises, and they burn so hard!!

    I'm going to keep Hack Squats at 360 lbs. When I get to 450 lbs I'm left with bruises all over my traps. I don't mind how it feels, but it looks kind of gross.
    Last edited by Camarija; 11-15-2021 at 10:50 AM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
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  28. #118
    Registered User Filmbuff81's Avatar
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    Welcome back and glad you’re feeling better.

    Sounds like it must’ve been a sucky time.

    Not really looking fluffy so great job.

    If you wanna bring the shoulders and arms up more just throw some additional sets at the end of leg days.

    It won’t really hurt recovery much and probably help your goals even on a deficit.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  29. #119
    Registered User EliKoehn's Avatar
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    Agreed, not looking fluffy.

    Seems like your thighs and back are doing well!
    Bench: 320
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    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  30. #120
    beast mode NickelArse's Avatar
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    Originally Posted by Camarija View Post
    Thank you!

    I'll see the effects of my progress after the cut. Hopefully I added a good amount if lean muscle.

    Also, I'll try adding a burnout set of shoulder work on Leg days, can't hurt with this low volume

    Cheers bros!!
    Good to see you back bro

    What's the plan for the cut? How much weight you planning on losing, how long do you think it will take?
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