I'm curious to know your height. You've got better ab definition at 200lb than I currently do at 170lb (I'm 6'1").
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11-08-2021, 03:45 AM #121
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11-08-2021, 06:44 AM #122
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
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!!
Thanks bro! Glad to be back ready to attack
I'm planning an aggressive 6 week mini cut. I'll start with around 500 Calorie deficit and adjust as I go along. Depending on how aggressive I take this cut, I might lose somewhere around 12 lbs over the 6 weeks, dropping down to around 188 lbs.
To finish off the cut, I'll run a 1 week deload at maintenance calories.
I'm probably around 18/19% body fat right now. If I'm very very lucky, I'll be around 188 lbs at 13 to 14 % body fat by the end of the cut. And I have a feeling I'll be very very lucky. In my previous cuts I seem to preserve virtually all of my lean body mass, hopefully I'll continue this trend.
At the moment, I think I'm around 190 cm, which is 6'2''
I was previously taller, but a lot of vertebrae fractured after a ski accident, so my torso is a bit more compact than normal now
I think ordinarily I would be 6'4'' or just a bit taller
(Honestly I prefer my height now!!)
Cheers bro!Last edited by Camarija; 11-13-2021 at 07:35 AM.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
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► Progress Pictures
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11-09-2021, 08:50 AM #123
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
Mesocycle 3 - Week 1 - pt. 2
Around Maintenance Volume
Date: Tuesday, November 9, 2021
Sleep: 9.5 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
1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
—
331 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 : 2,250 calories, 236.8 g protein, 63.6 g fat, 22.6 g fiber
Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Fish Oil
Energy Level: Great
Workout: Upper Day B
Training Phase: Around Maintenance Volume
Egyptian Cable Lateral Raise
[Warm Up Set 1]
10 lbs x 8 @ +10 RIR - 90 s rest
[Work Set 1]
10 lbs x 18 @ 1 RIR - 90 s rest
[Work Set 2]
10 lbs x 13 @ 1 RIR - 90 s rest
[Work Set 3]
10 lbs x 10 @ 1 RIR - 90 s rest
-= ALTERNATING =-
One Arm Face Pull
[Warm Up Set 1]
10 lbs x 8 @ +10 RIR - 90 s rest
[Work Set 1]
10 lbs x 20 @ 1 RIR - 90 s rest
[Work Set 2]
10 lbs x 18 @ 1 RIR - 90 s rest
[Work Set 3]
10 lbs x 16 @ 1 RIR - 90 s rest
Dips
[Warm Up Set 1]
+25 lbs x 3 @ +10 RIR - 120 s rest
[Work Set 1]
+25 lbs x 15 @ 1 RIR - 180 s rest
[Work Set 2]
+25 lbs x 11 @ 1 RIR - 180 s rest
[Work Set 3]
+25 lbs x 7 @ 1 RIR - 180 s rest
Chin Up
[Warm Up Set 1]
BW x 3 @ ~7 RIR - 120 s rest
[Work Set 1]
BW x 10 @ 1 RIR - 180 s rest
[Work Set 2]
BW x 8 @ 1 RIR - 180 s rest
[Work Set 3]
BW x 5 @ 1 RIR - 180 s rest
Notes:
~ 50 minutes
Giving this workout a try. Short, efficient. Focus on shoulders and compounds that favor Tricep and Bicep involvement.
Date: Wednesday, November 10, 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 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
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber
—
150 g Chicken Breast ~ 247.5 calories, 46.3 g protein, 5.4 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
126 g Unsweetened Applesauce ~ 70 calories, 3 g fiber
180 g Sweet Potato ~ 152 calories, 3 g protein, 6.1 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 : 2,214.5 calories, 204.6 g protein, 71.2 g fat, 19.6 g fiber
Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Fish Oil
Energy Level: Good
Workout: Lower Day B
Training Phase: Around Maintenance Volume
Hip Adduction with 2 second pause
[Work Set 1]
105 lbs x 22 @ 1 RIR - 30 s rest
[Work Set 2]
105 lbs x 16 @ 1 RIR - 30 s rest
[Work Set 3]
105 lbs x 14 @ 1 RIR - 30 s rest
Hip Abduction with 2 second pause
[Work Set 1]
90 lbs x 28 @ 1 RIR - 30 s rest
[Work Set 2]
90 lbs x 25 @ 1 RIR - 30 s rest
[Work Set 3]
90 lbs x 20 @ 1 RIR - 30 s rest
Standing Calf Raise
[Warm Up Set 1]
90 lbs x 15 - 120 s rest - warm up was too close to failure, long pauses as well
[Work Set 1]
90 lbs x 20 @ 0 RIR - 120 s rest
[Work Set 2]
90 lbs x 14 @ 0 RIR - 120 s rest
[Work Set 3]
90 lbs x 10 @ 0 RIR - 120 s rest - very good burn
Isolateral Cable Lateral Raise
[Work Set 1]
10 lbs x 16 Reps @ 0 RIR - 120 s rest
[Work Set 2]
10 lbs x 13 Reps @ 0 RIR - 120 s rest
Isolateral Cable Face Pull
[Work Set 1]
10 lbs x 20 Reps @ 0 RIR - 120 s rest
[Work Set 2]
10 lbs x 18 Reps @ 0 RIR - 120 s rest
Decline Ab Crunch
[Warm Up Set 1]
35 lbs x 12 Reps @ +10 RIR - 120 s rest
[Work Set 1]
35 lbs x 25 Reps @ 0 RIR - 120 s rest
[Work Set 2]
35 lbs x 21 Reps @ 0 RIR - 120 s rest
[Work Set 3]
35 lbs x 16 Reps @ 0 RIR - 120 s rest
Cardio: Walk
~ 1 Hour Outside later on in the day
Notes:
~ 53 minutesLast edited by Camarija; 11-15-2021 at 09:49 AM.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
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► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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11-11-2021, 08:06 AM #124
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
Mesocycle 3 - Week 1 - pt. 3
Around Maintenance Volume
Date: Thursday, November 11, 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
1 TBSP Olive Oil ~ 120 calories, 14 g fat
1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
—
150 g Chicken Breast ~ 247.5 calories, 46.3 g protein, 5.4 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
126 g Unsweetened Applesauce ~ 70 calories, 3 g fiber
165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 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 : 2,282.5 calories, 206.9 g protein, 71.2 g fat, 23.2 g fiber
Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Fish Oil
Energy Level: Great
Workout: Upper Day C
Training Phase: Around Maintenance Volume
Hammer Strength ISO Incline Chest Press[seat setting: 8 to 10]
[Warm Up Set 1]
65 lbs x 4 @ ++ RIR - 120 s rest
[Work Set 1]
65 lbs x 16 @ 1 RIR - 120 s rest
[Work Set 2]
65 lbs x 7 @ 1 RIR - 120 s rest
Pulldown 14'' Neutral
[Warm Up Set 1]
140 lbs + adder x 4 @ ++ RIR - 120 s rest
[Work Set 1]
140 lbs + adder x 16 @ 1 RIR - 120 s rest
[Work Set 2]
140 lbs + adder x 12 @ 1 RIR - 120 s rest
[Work Set 3]
140 lbs + adder x 8 @ 1 RIR - 120 s rest
Cable Lateral Raise
[Warm Up Set 1]
10 lbs x 5 @ ++ 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 8 @ 10 RIR - 120 s rest
[Work Set 1]
10 lbs x 18 @ 1 RIR - 120 s rest
[Work Set 2]
10 lbs x 16 @ 1 RIR - 120 s rest
French Press
[Warm Up Set 1]
70 lbs x 5 @ + RIR - 120 s rest
[Work Set 1]
70 lbs x 16 @ 1 RIR - 120 s rest
Cybex Seated Bicep Machine
[Warm Up Set 1]
60 lbs x 6 @ ++ RIR - 120 s rest
[Work Set 1]
60 lbs x 18 @ 1 RIR - 120 s rest
Notes:
Start ~ 41 minutes
I just realized my volume started too high for the first 4 days, so I'm going to try to correct things by setting it back to where it should be for around maintenance volume.
Honestly, this was enough for maintenance. I could have done more, but like, I'm cutting so why bother at this point.
Date: Friday, November 12, 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
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 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 Cranberry Juice ~ 100 calories
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 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
1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber
—
4x Egg ~ 240 calories, 24 g protein, 16 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
3 oz ~ Shiitake, Oyster, Baby Bella Mushrooms ~ 27.25 calories, 2.4 g protein, 0.25 g fat, 1.35 g fiber
—
480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein
165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
3 oz ~ Shiitake, Oyster, Baby Bella Mushrooms ~ 27.25 calories, 2.4 g protein, 0.25 g fat, 1.35 g fiber
Fish Oil ~ 70 calories, 6 g fat
—
Total : 2,349.5 calories, 214.4 g protein, 82.3 g fat, 21.9 g fiber
Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Fish Oil
Energy Level: Great
Workout: Lower Day C
Training Phase: Around Maintenance Volume
Hip Adduction with 2 second pause
[Warm Up Set 1]
105 lbs x 7 @ 1 RIR - 30 s rest
[Work Set 1]
105 lbs x 22 @ 1 RIR - 30 s rest
Hip Abduction with 2 second pause
[Warm Up Set 1]
90 lbs x 10 @ 1 RIR - 30 s rest
[Work Set 1]
90 lbs x 28 @ 1 RIR - 30 s rest
Cybex Squat Press
[Warm Up Set 1]
270 lbs x 15 - 120 s rest
[Warm Up Set 2]
360 lbs x 10 - 120 s rest
[Warm Up Set 3]
450 lbs x 3 - 180 s rest
[Work Set 1]
540 lbs x 13 @ 1 RIR - 180 s rest
[Work Set 2]
540 lbs x 9 @ 1 RIR - 180 s rest
[Work Set 3]
540 lbs x 7 @ 1 RIR - 180 s rest
Lying Leg Curl
[Warm Up Set 1]
80 lbs x 14 - 120 s rest
[Work Set 1]
80 lbs x 28 @ 1 RIR - 120 s rest
[Work Set 2]
80 lbs x 20 @ 1 RIR - 120 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 4 - 120 s rest
[Work Set 1]
110 lbs x 17 @ 0 RIR - 120 s rest
[Work Set 2]
110 lbs x 11 @ 0 RIR - 120 s rest
Hanging Leg Raise
[Warm Up Set 1]
BW x 6 Reps - 120 s rest
[Work Set 1]
BW x 16 Reps @ 1 RIR - 120 s rest
[Work Set 2]
BW x 12 Reps @ 1 RIR - 120 s rest
Notes:
~ 1 hour
Good workout!
Calories a little higher today, had to finish off a bunch of mushrooms before they weren't fresh any more
Date: Saturday, November 13, 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
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
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
—
8 oz Red Snapper ~ 290 calories, 58 g protein, 4 g fat
Salad ~ 400 calories, 9 g protein, 22 g fat, 10 g fiber
0.5 oz Parmesean Cheese ~ 61 calories, 5.45 protein, 4.05 g fat
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
—
480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein
1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber
Fish Oil ~ 70 calories, 6 g fat
—
Total : 2,121 calories, 250.75 g protein, 81.45 g fat, 14.1 g fiber
Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Fish Oil
Energy Level: Great
Workout: Rest Day
Cardio: Walk
~1 Hour on the beach
Notes:
Probably going to the beach later today, taking it chillLast edited by Camarija; 11-13-2021 at 02:14 PM.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
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► Progress Pictures
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-
-
11-14-2021, 07:26 AM #125
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
Mesocycle 3 - Week 2 - pt. 1
Around Maintenance Volume
Date: Sunday, November 14, 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
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 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 Cranberry Juice ~ 100 calories
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 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
165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
—
4x Egg ~ 240 calories, 24 g protein, 16 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber
—
480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein
165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
Fish Oil ~ 70 calories, 6 g fat
—
Total : 2,295 calories, 209.6 g protein, 81.8 g fat, 19.2 g fiber
Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 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]
90 lbs x 3 - 120 s rest
[Work Set 1]
90 lbs x 18 @ 1 RIR - 120 s rest
[Work Set 2]
90 lbs x 10 @ 1 RIR - 120 s rest
[Work Set 3]
90 lbs x 8 @ 1 RIR - 120 s rest
Hammer Strength ISO Low Row[#4 setting]
[Warm Up Set 1]
55 lbs x 3 - 120 s rest
[Work Set 1]
55 lbs x 18 @ 1 RIR - 120 s rest
[Work Set 2]
55 lbs x 14 @ 1 RIR - 120 s rest
[Work Set 3]
55 lbs x 12 @ 1 RIR - 120 s rest
[Work Set 4]
55 lbs x 10 @ 1 RIR - 120 s rest
Cable Lateral Raise
[Warm Up Set 1]
10 lbs x 5 - 120 s rest
[Work Set 1]
10 lbs x 16 @ 1 RIR - 90 s rest
[Work Set 2]
10 lbs x 12 @ 1 RIR - 120 s rest
[Work Set 3]
10 lbs x 10 @ 1 RIR - 14 minutes
One Arm Face Pull
[Warm Up Set 1]
10 lbs x 7 - 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
[Work Set 3]
10 lbs x 16 @ 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 18 @ 1 RIR - 120 s rest
[Work Set 2]
70 lbs x 12 @ 1 RIR - 120 s rest
Hammer Strength Seated Bicep Preacher Curl
[Warm Up Set 1]
55 lbs x 3 - 120 s rest
[Work Set 1]
55 lbs x 19 @ 1 RIR - 120 s rest
[Work Set 2]
55 lbs x 8 @ 1 RIR - 120 s rest
Notes:
~ 1 hour 10 minutes (including 14 minutes of chat break)
Took a 14 minute break to chat, so it added a ton of extra time to my workout
Date: Monday, November 15, 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
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 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 Cranberry Juice ~ 100 calories
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 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
165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
—
4x Egg ~ 240 calories, 24 g protein, 16 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber
—
480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein
165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
Fish Oil ~ 70 calories, 6 g fat
—
Total : 2,295 calories, 209.6 g protein, 81.8 g fat, 19.2 g fiber
Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Fish Oil
Energy Level: Good
Workout: Lower Day A
Training Phase: Around Maintenance Volume
Hip Adduction
[Warm Up Set 1]
105 lbs x 7 - 30 s rest
[Work Set 1]
105 lbs x 22 @ 1 RIR - 30 s rest
[Work Set 2]
105 lbs x 16 @ 1 RIR - 30 s rest
Hip Abduction
[Warm Up Set 1]
90 lbs x 10 - 30 s rest
[Work Set 1]
90 lbs x 28 @ 1 RIR - 30 s rest
[Work Set 2]
90 lbs x 25 @ 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 @ 1 RIR - 180 s rest
[Work Set 2]
360 lbs x 11 @ 1 RIR - 180 s rest
[Work Set 3]
360 lbs x 8 @ 1 RIR - 180 s rest
[Work Set 4]
360 lbs x 7 @ 1 RIR - 180 s rest
45 Degree Back Raise
[Warm Up Set 1]
BW x 12 - 120 s rest
[Warm Up Set 2]
25 lbs x 8 - 180 s rest
[Work Set 1]
25 lbs x 22 @ 1 RIR - 180 s rest
[Work Set 2]
25 lbs x 19 @ 1 RIR - 180 s rest
[Work Set 3]
25 lbs x 16 @ 1 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 4 - 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
[Work Set 3]
110 lbs x 10 @ 0 RIR - 120 s rest
Hanging Leg Raise
[Warm Up Set 1]
BW x 4 Reps - 120 s rest
[Work Set 1]
BW x 16 Reps @ 1 RIR - 120 s rest
[Work Set 2]
BW x 12 Reps @ 1 RIR - 120 s rest
[Work Set 3]
BW x 9 Reps @ 1 RIR - 120 s rest
Notes:
~ 1 hour 20 minutes
I'm completely winded after Hack Squats, my lungs are on fire, heck!
Even though I went lighter on hack squats, I still got some ugly bruises on my upper traps. They're not as bad as before, and they go away in a few days, so no big deal.Last edited by Camarija; 11-15-2021 at 07:46 PM.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
11-16-2021, 07:50 AM #126
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
Mesocycle 3 - Week 2 - pt. 2
Around Maintenance Volume
Date: Tuesday, November 9, 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
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 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 Cranberry Juice ~ 100 calories
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 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
165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
—
4x Egg ~ 240 calories, 24 g protein, 16 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber
—
480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein
165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
Fish Oil ~ 70 calories, 6 g fat
—
Total : 2,295 calories, 209.6 g protein, 81.8 g fat, 19.2 g fiber
Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Fish Oil
Energy Level: Great
Workout: Upper Day B
Training Phase: Around Maintenance Volume
Egyptian Cable Lateral Raise
[Warm Up Set 1]
10 lbs x 5 @ +10 RIR - 90 s rest
[Work Set 1]
10 lbs x 18 @ 1 RIR - 90 s rest
[Work Set 2]
10 lbs x 14 @ 1 RIR - 90 s rest
-= ALTERNATING =-
One Arm Face Pull
[Warm Up Set 1]
10 lbs x 7 @ +10 RIR - 90 s rest
[Work Set 1]
10 lbs x 20 @ 1 RIR - 90 s rest
[Work Set 2]
10 lbs x 18 @ 1 RIR - 90 s rest
Dips
[Warm Up Set 1]
BW x 3 - 180 s rest
[Work Set 1]
BW x 21 @ 1 RIR - 180 s rest
[Work Set 2]
BW x 15 @ 1 RIR - 180 s rest
Chin Up
[Warm Up Set 1]
BW x 3 @ ~7 RIR - 180 s rest
[Work Set 1]
BW x 11 @ 1 RIR - 180 s rest
[Work Set 2]
BW x 8 @ 1 RIR - 180 s rest
Notes:
~ 35 minutes
Fast and furious
Date: Wednesday, November 17, 2021
Sleep: 8.5 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
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 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 Cranberry Juice ~ 100 calories
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 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
165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
—
4x Egg ~ 240 calories, 24 g protein, 16 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber
—
480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein
165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
Fish Oil ~ 70 calories, 6 g fat
—
Total : 2,295 calories, 209.6 g protein, 81.8 g fat, 19.2 g fiber
Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Fish Oil
Energy Level: Good
Workout: Lower Day B
Training Phase: Around Maintenance Volume
Hip Adduction with 2 second pause
[Warm Up Set 1]
105 lbs x 7 - 30 s rest
[Work Set 1]
105 lbs x 22 @ 1 RIR - 30 s rest
[Work Set 2]
105 lbs x 16 @ 1 RIR - 30 s rest
Hip Abduction with 2 second pause
[Warm Up Set 1]
90 lbs x 10 - 30 s rest
[Work Set 1]
90 lbs x 28 @ 1 RIR - 30 s rest
[Work Set 2]
90 lbs x 25 @ 1 RIR - 30 s rest
Standing Calf Raise
[Warm Up Set 1]
90 lbs x 5 - 120 s rest
[Work Set 1]
90 lbs x 20 @ 0 RIR - 120 s rest
[Work Set 2]
90 lbs x 14 @ 0 RIR - 120 s rest
Decline Ab Crunch
[Warm Up Set 1]
35 lbs x 8 Reps - 120 s rest
[Work Set 1]
35 lbs x 25 Reps @ 0 RIR - 120 s rest
[Work Set 2]
35 lbs x 21 Reps @ 0 RIR - 120 s rest
Notes:
~ 30 minutes
Got my booster today. Spent about 3 hours just shuffling around waiting for my shot, so I'm skipping cardio today.
Heading to gym after I eat.Last edited by Camarija; 11-18-2021 at 09:15 AM.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
11-16-2021, 07:52 AM #127
-
11-16-2021, 10:39 AM #128
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
Thanks bro! most important for me is slow and controlled, nice and tight upper back, and elbows in. I tried adding weight last time but the plate started swinging, which changed muscle emphasis, and ultimately my form just ended up sucking. So back to Bodyweight. I like it! If i start hitting 30 Reps I'll try adding weight like chains around my traps or something.
Cheers bro!► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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11-18-2021, 09:13 AM #129
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
Mesocycle 3 - Week 2 - pt. 3
Around Maintenance Volume
Date: Thursday, November 18, 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
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 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 Cranberry Juice ~ 100 calories
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 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
165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
—
4x Egg ~ 240 calories, 24 g protein, 16 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber
—
480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein
165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
Fish Oil ~ 70 calories, 6 g fat
—
Total : 2,295 calories, 209.6 g protein, 81.8 g fat, 19.2 g fiber
Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Fish Oil
Energy Level: Great
Workout: Upper Day C
Training Phase: Around Maintenance Volume
Hammer Strength ISO Incline Chest Press[seat setting: 7 -> 6]
[Warm Up Set 1]
65 lbs x 4 RIR - 120 s rest
[Work Set 1]
65 lbs x 16 @ 1 RIR - 120 s rest
[Work Set 2]
65 lbs x 7 @ 1 RIR - 120 s rest
Pulldown Wide Neutral
[Warm Up Set 1]
140 lbs + adder x 4 - 120 s rest
[Work Set 1]
140 lbs + adder x 16 @ 1 RIR - 120 s rest
[Work Set 2]
140 lbs + adder x 10 @ 1 RIR - 120 s rest
[Work Set 3]
140 lbs + adder x 8 @ 1 RIR - 120 s rest - Wide pronate
Cable Lateral Raise
[Warm Up Set 1]
10 lbs x 5 - 120 s rest
[Work Set 1]
10 lbs x 18 @ 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 7 @ 10 RIR - 120 s rest
[Work Set 1]
10 lbs x 18 @ 1 RIR - 120 s rest
[Work Set 2]
10 lbs x 16 @ 1 RIR - 120 s rest
French Press
[Warm Up Set 1]
70 lbs x 4 @ + RIR - 120 s rest
[Work Set 1]
70 lbs x 18 @ 1 RIR - 120 s rest
[Work Set 2]
70 lbs x 12 @ 1 RIR - 120 s rest
Cybex Seated Bicep Machine
[Warm Up Set 1]
60 lbs x 4 @ ++ RIR - 120 s rest
[Work Set 1]
60 lbs x 18 @ 1 RIR - 120 s rest
[Work Set 2]
60 lbs x 12 @ 1 RIR - 120 s rest
Notes:
~ 50 minutes
It's raining now and I don't want to wash the car again, so I'll wait to go to the gym until the rain stops.
Date: Friday, November 19, 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
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 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 Cranberry Juice ~ 100 calories
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 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
165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
—
4x Egg ~ 240 calories, 24 g protein, 16 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber
—
480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein
165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
Fish Oil ~ 70 calories, 6 g fat
—
Total : 2,295 calories, 209.6 g protein, 81.8 g fat, 19.2 g fiber
Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Fish Oil
Energy Level: Great
Workout: Lower Day C
Training Phase: Around Maintenance Volume
Hip Adduction with 2 second pause
[Warm Up Set 1]
105 lbs x 7 @ 1 RIR - 30 s rest
[Work Set 1]
105 lbs x 22 @ 1 RIR - 30 s rest
Hip Abduction with 2 second pause
[Warm Up Set 1]
90 lbs x 10 @ 1 RIR - 30 s rest
[Work Set 1]
90 lbs x 28 @ 1 RIR - 30 s rest
Cybex Squat Press
[Warm Up Set 1]
270 lbs x 15 - 120 s rest
[Warm Up Set 2]
360 lbs x 10 - 120 s rest
[Warm Up Set 3]
450 lbs x 3 - 180 s rest
[Work Set 1]
540 lbs x 15 @ 1 RIR - 180 s rest
[Work Set 2]
540 lbs x 9 @ 1 RIR - 180 s rest
[Work Set 3]
540 lbs x 7 @ 1 RIR - 180 s rest
Lying Leg Curl
[Warm Up Set 1]
80 lbs x 8 - 120 s rest
[Work Set 1]
80 lbs x 28 @ 1 RIR - 120 s rest
[Work Set 2]
80 lbs x 20 @ 1 RIR - 120 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 4 - 120 s rest
[Work Set 1]
110 lbs x 17 @ 0 RIR - 120 s rest
[Work Set 2]
110 lbs x 13 @ 0 RIR - 120 s rest
Hanging Leg Raise
[Warm Up Set 1]
BW x 4 Reps - 120 s rest
[Work Set 1]
BW x 17 Reps @ 1 RIR - 120 s rest
[Work Set 2]
BW x 12 Reps @ 1 RIR - 120 s rest
Notes:
~ 1 Hour
Starting tomorrow, I'm replacing two Bananas with 1g potassium, cutting out 210 calories.
I'm cutting Cranberry Juice from 240 ml to 120 ml, cutting out 50 calories.
And I'm removing 1 tbsp olive oil, cutting out 120 calories.
That will drop me down to just 67 g of fat per day, which is still in the okay range of fat intake, if a little on the low-end.
380 calories cut per Day, 2,660 calories cut per week, that's an extra loss of 0.76 lbs per week. Cool.
Also, looks like I need to start a little bit of walking every day for 30 to 60 minutes to really get the most out of this mini cut, but that will come later.
Date: Saturday, November 20, 2021
Sleep: 7 Hours
Diet: Calorie Deficit
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 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
120 ml Cranberry Juice ~ 50 calories
—
120 g New York Steak ~ 280 calories, 24.7 g protein, 19.3 g fat
480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein
2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber
—
4x Egg ~ 240 calories, 24 g protein, 16 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
1 Scoops Now Whey Protein Isolate ~ 110 calories, 25 g protein, 0.5 g fat
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
—
480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein
330 ml Beef Stew with Potato & Carrot ~ 310 calories, 19.5 g protein, 11.7 g fat, 1.9 g fiber
Fish Oil ~ 70 calories, 6 g fat
—
Total : 1,990 calories, 246.2 g protein, 66.5 g fat, 9.9 g fiber
Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Fish Oil
Potassium 500 mg
Energy Level: Great
Workout: Rest Day
Notes:
Taking it easy today, finishing off some beef stew and new york strip steak, so my diet is a little weird today, but more or less what I'm aiming for going forward. Obviously too light on fiber today, but I'll make up for it tomorrow.Last edited by Camarija; 11-20-2021 at 10:38 AM.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
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► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
11-18-2021, 11:05 AM #130
-
11-18-2021, 12:08 PM #131
Are you going to switch back to barbell-dominant training for an upcoming block? I'm reading back over the group thread from last year and you were talking about just getting back into it and putting up some high numbers without much acclimation. I'd be curious to see how you'd bounce back coming off of the different focus lately.
https://forum.bodybuilding.com/showt...8946481&page=8Bench: 345
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
-
11-18-2021, 01:58 PM #132
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
Ty!
~ 4 more weeks of cutting to go!
Probably no more Barbell work for the foreseeable future. I don't think barbell work is better than machines for muscle growth, and I don't injure myself training with machines, so those are probably my two strongest reasons to lean against returning to barbell training.
The only Barbell move I'll bring back is Romanian Deadlift, but it will be much lighter than before. Before I was working Volume of 12 rep sets with +315 lbs, but I wasn't pulling from my hamstrings. It was more of a glute/lower back workout than a hamstring workout.
Anyway, we'll see! Maybe I'll change my mind, first I'm going to finish this cut.
Cheers bro!► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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-
11-18-2021, 02:39 PM #133
-
11-21-2021, 06:52 AM #134
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
Mesocycle 3 - Week 3 - pt. 1
Around Maintenance Volume
Date: Sunday, November 21, 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
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
120 ml Cranberry Juice ~ 50 calories
5 g Creatine
600 mg NAC
500 mg Potassium
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 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
165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
—
4x Egg ~ 240 calories, 24 g protein, 16 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber
—
480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein
165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
Fish Oil ~ 70 calories, 6 g fat
5 g Taurine
—
Total : 1,950 calories, 207 g protein, 67 g fat, 20 g fiber
Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Potassium 500 mg
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]
90 lbs x 3 - 120 s rest
[Work Set 1]
90 lbs x 21 @ 1 RIR - 120 s rest
[Work Set 2]
90 lbs x 10 @ 1 RIR - 120 s rest
[Work Set 3]
90 lbs x 8 @ 1 RIR - 120 s rest
Chest Supported T-Bar Row Wide Pronate Grip
[Warm Up Set 1]
100 lbs x 3 - 120 s rest
[Work Set 1]
100 lbs x 15 @ 1 RIR - 120 s rest
[Work Set 2]
100 lbs x 10 @ 1 RIR - 120 s rest
[Work Set 3]
100 lbs x 8 @ 1 RIR - 120 s rest
[Work Set 4]
100 lbs x 6 @ 1 RIR - 120 s rest
Cable Lateral Raise
[Warm Up Set 1]
10 lbs x 5 - 90 s rest
[Work Set 1]
10 lbs x 18 @ 1 RIR - 90 s rest
[Work Set 2]
10 lbs x 12 @ 1 RIR - 90 s rest
[Work Set 3]
10 lbs x 10 @ 1 RIR - 90 s rest
One Arm Face Pull
[Warm Up Set 1]
10 lbs x 7 - 120 s rest
[Work Set 1]
10 lbs x 20 @ 1 RIR - 90 s rest
[Work Set 2]
10 lbs x 18 @ 1 RIR - 90 s rest
[Work Set 3]
10 lbs x 16 @ 1 RIR - 90 s rest
French Press
[Warm Up Set 1]
70 lbs x 4 @ 10 RIR - 120 s rest
[Work Set 1]
70 lbs x 18 @ 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
Hammer Strength Seated Bicep Preacher Curl
[Warm Up Set 1]
55 lbs x 3 - 120 s rest
[Work Set 1]
55 lbs x 19 @ 1 RIR - 120 s rest
[Work Set 2]
55 lbs x 8 @ 1 RIR - 120 s rest
[Work Set 3]
55 lbs x 6 @ 1 RIR - 120 s rest
Notes:
~ 1 hour 5 minutes
Coming into this workout feeling stronger.
As far as my cut is going, I weighed myself at around 195 lbs this morning, 2 weeks into the cut, that's a drop of about 5 lbs, maybe I lost more since I haven't read the morning paper on the toilet yet. I'm not losing muscle mass so it's working out more or less like I predicted. If I continue at this rate, I will finish my cut at around 185 lbs at around 11% body fat. Cheers!
Date: Monday, November 22, 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
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 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
5 g Creatine
600 mg NAC
—
Chicken Fajita Plate with Rice, Refried Beans, & Guacamole ~ 720 calories, 45 g protein, 36 g fat, 22 g fiber
3 oz Pico de Gallo ~ 20 calories, 0.9 g protein, 0.2 g fat, 1.2 g fiber
—
4x Egg ~ 240 calories, 24 g protein, 16 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
500 mg Potassium
—
480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein
Fish Oil ~ 70 calories, 6 g fat
5 g Taurine
—
Total : 1,905 calories, 196.9 g protein, 88.2 g fat, 24.2 g fiber
Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Potassium 500 mg
Fish Oil
Energy Level: Good
Workout: Lower Day A
Training Phase: Around Maintenance Volume
Hip Adduction
[Warm Up Set 1]
105 lbs x 7 - 30 s rest
[Work Set 1]
105 lbs x 22 @ 1 RIR - 30 s rest
[Work Set 2]
105 lbs x 16 @ 1 RIR - 30 s rest
Hip Abduction
[Warm Up Set 1]
90 lbs x 10 - 30 s rest
[Work Set 1]
90 lbs x 28 @ 1 RIR - 30 s rest
[Work Set 2]
90 lbs x 25 @ 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 @ 1 RIR - 180 s rest
[Work Set 2]
360 lbs x 11 @ 1 RIR - 180 s rest
[Work Set 3]
360 lbs x 8 @ 1 RIR - 180 s rest
[Work Set 4]
360 lbs x 7 @ 1 RIR - 180 s rest
45 Degree Back Raise
[Warm Up Set 1]
BW x 12 - 120 s rest
[Warm Up Set 2]
25 lbs x 8 - 180 s rest
[Work Set 1]
25 lbs x 22 @ 1 RIR - 180 s rest
[Work Set 2]
25 lbs x 19 @ 1 RIR - 180 s rest
[Work Set 3]
25 lbs x 16 @ 1 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 4 - 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
[Work Set 3]
110 lbs x 10 @ 0 RIR - 120 s rest
Hanging Leg Raise
[Warm Up Set 1]
BW x 4 Reps - 120 s rest
[Work Set 1]
BW x 17 Reps @ 1 RIR - 120 s rest
[Work Set 2]
BW x 13 Reps @ 1 RIR - 120 s rest
[Work Set 3]
BW x 10 Reps @ 1 RIR - 120 s rest
Notes:
~ 1 Hour 25 minutes
I normally waste 10 minutes looking for carabiners for Banded Hack squats, I'm going to just buy my own and carry them in my gym bag.Last edited by Camarija; 11-24-2021 at 10:51 AM.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
11-21-2021, 09:10 AM #135
-
11-21-2021, 06:22 PM #136
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
-
-
11-23-2021, 08:25 AM #137
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
Mesocycle 3 - Week 3 - pt. 2
Around Maintenance Volume
Date: Tuesday, November 23, 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
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
120 ml Cranberry Juice ~ 50 calories
1 TBSP Olive Oil ~ 120 calories, 14 g fat
5 g Creatine
600 mg NAC
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
—
4x Egg ~ 240 calories, 24 g protein, 16 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber
500 mg Potassium
—
480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein
Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
Fish Oil ~ 70 calories, 6 g fat
5 g Taurine
—
Total : 1,950 calories, 207 g protein, 67 g fat, 20 g fiber
Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Potassium 500 mg
Fish Oil
Energy Level: Great
Workout: Upper Day B
Training Phase: Around Maintenance Volume
Egyptian Cable Lateral Raise
[Warm Up Set 1]
10 lbs x 5 @ +10 RIR - 90 s rest
[Work Set 1]
10 lbs x 18 @ 1 RIR - 90 s rest
[Work Set 2]
10 lbs x 14 @ 1 RIR - 90 s rest
[Work Set 3]
10 lbs x 10 @ 1 RIR - 90 s rest
-= ALTERNATING =-
One Arm Face Pull
[Warm Up Set 1]
10 lbs x 7 @ +10 RIR - 90 s rest
[Work Set 1]
10 lbs x 20 @ 1 RIR - 90 s rest
[Work Set 2]
10 lbs x 18 @ 1 RIR - 90 s rest
[Work Set 3]
10 lbs x 16 @ 1 RIR - 90 s rest
Dips
[Warm Up Set 1]
BW x 3 - 180 s rest
[Work Set 1]
BW x 21 @ 1 RIR - 180 s rest
[Work Set 2]
BW x 15 @ 1 RIR - 180 s rest
[Work Set 3]
BW x 10 @ 1 RIR - 180 s rest
Chin Up
[Warm Up Set 1]
BW x 3 @ ~7 RIR - 180 s rest
[Work Set 1]
BW x 11 @ 1 RIR - 180 s rest
[Work Set 2]
BW x 8 @ 1 RIR - 180 s rest
[Work Set 3]
BW x 6 @ 1 RIR - 180 s rest
Notes:
~ 50 minutes
Date: Wednesday, November 24, 2021
Sleep: 7 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
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
600 mg NAC
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat
120 ml Cranberry Juice ~ 50 calories
1 TBSP Olive Oil ~ 120 calories, 14 g fat
5 g Creatine
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
—
4x Egg ~ 240 calories, 24 g protein, 16 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber
500 mg Potassium
—
480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein
Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
Fish Oil ~ 70 calories, 6 g fat
5 g Taurine
—
Total : 1,950 calories, 207 g protein, 67 g fat, 20 g fiber
Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Potassium 500 mg
Fish Oil
Energy Level: Just Okay
Workout: Lower Day B
Training Phase: Around Maintenance Volume
Hip Adduction with 2 second pause
[Warm Up Set 1]
105 lbs x 7 - 30 s rest
[Work Set 1]
105 lbs x 22 @ 1 RIR - 30 s rest
[Work Set 2]
105 lbs x 16 @ 1 RIR - 30 s rest
Hip Abduction with 2 second pause
[Warm Up Set 1]
90 lbs x 10 - 30 s rest
[Work Set 1]
90 lbs x 28 @ 1 RIR - 30 s rest
[Work Set 2]
90 lbs x 25 @ 1 RIR - 30 s rest
Standing Calf Raise
[Warm Up Set 1]
90 lbs x 5 - 120 s rest
[Work Set 1]
90 lbs x 20 @ 0 RIR - 120 s rest
[Work Set 2]
90 lbs x 14 @ 0 RIR - 120 s rest
[Work Set 3]
90 lbs x 11 @ 0 RIR - 120 s rest
Decline Ab Crunch
[Warm Up Set 1]
35 lbs x 8 Reps (accidentally did 11) - 120 s rest
[Work Set 1]
35 lbs x 25 Reps @ 0 RIR - 120 s rest
[Work Set 2]
35 lbs x 22 Reps @ 0 RIR - 120 s rest
[Work Set 3]
35 lbs x 19 Reps @ 0 RIR - 120 s rest
Notes:
~ 40 minutes
Feeling just a bit tired today but not too bad, slept later than I wanted to last night. I'll try to sleep earlier tonight.Last edited by Camarija; 11-26-2021 at 10:38 AM.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
11-23-2021, 09:22 AM #138
-
11-23-2021, 09:35 AM #139
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
Not really, I just take photos at the start/end of different training phases for comparison.
So for example, at the top of my bulk I can compare photos, weight, bf% estimate, taking into account creatine or no creatine
Same with photos from the end of my cuts
When I finish my cut here I'll throw up comparison photos from back this summer when I was at 182 lbs. I should finish my cut somewhere between 185 and 190 lbs at similar or lower body fat, so just by those numbers alone, I know I've made progress, but the photos will do more justice.
Cheers bro!
(Also, I'll try to get some back photos, haven't really been doing that, but I think my back physique is back to respectable)► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
11-23-2021, 10:28 AM #140
-
-
11-26-2021, 10:49 AM #141
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
Mesocycle 3 - Week 3 - pt. 3
Around Maintenance Volume
Date: Friday, November 26, 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
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
600 mg NAC
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat
120 ml Cranberry Juice ~ 50 calories
1 TBSP Olive Oil ~ 120 calories, 14 g fat
5 g Creatine
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
—
4x Egg ~ 240 calories, 24 g protein, 16 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber
500 mg Potassium
—
480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein
Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
Fish Oil ~ 70 calories, 6 g fat
5 g Taurine
—
Total : 1,950 calories, 207 g protein, 67 g fat, 20 g fiber
Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Potassium 500 mg
Fish Oil
Energy Level: Great
Workout: Upper Day C
Training Phase: Around Maintenance Volume
Hammer Strength ISO Incline Chest Press[seat setting: 6]
[Warm Up Set 1]
65 lbs x 4 RIR - 120 s rest
[Work Set 1]
65 lbs x 17 @ 1 RIR - 180 s rest
[Work Set 2]
65 lbs x 8 @ 1 RIR - 180 s rest
[Work Set 3]
65 lbs x 7 @ 1 RIR - 180 s rest
Pulldown 14'' Neutral
[Warm Up Set 1]
140 lbs + adder x 4 - 120 s rest
[Work Set 1]
140 lbs + adder x 20 @ 1 RIR - 180 s rest
[Work Set 2]
140 lbs + adder x 12 @ 1 RIR - 180 s rest
[Work Set 3]
140 lbs + adder x 10 @ 1 RIR - 180 s rest
[Work Set 4]
140 lbs + adder x 8 @ 1 RIR - 180 s rest
Cable Lateral Raise
[Warm Up Set 1]
10 lbs x 5 - 120 s rest
[Work Set 1]
10 lbs x 18 @ 1 RIR - 120 s rest
[Work Set 2]
10 lbs x 12 @ 1 RIR - 120 s rest
[Work Set 3]
10 lbs x 11 @ 1 RIR - 120 s rest
One Arm Face Pull
[Warm Up Set 1]
10 lbs x 7 - 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
[Work Set 3]
10 lbs x 16 @ 1 RIR - 120 s rest
Cable Cross Tricep Extensions
[Warm Up Set 1]
20 lbs x 4 - 120 s rest
[Work Set 1]
20 lbs x 13 @ 1 RIR - 120 s rest
[Work Set 2]
20 lbs x 7 @ 1 RIR - 120 s rest
Cybex Seated Bicep Machine
[Warm Up Set 1]
60 lbs x 4 - 120 s rest
[Work Set 1]
60 lbs x 19 @ 1 RIR - 120 s rest
[Work Set 2]
60 lbs x 12 @ 1 RIR - 120 s rest
Notes:
~ 1 hour 10 minutes
Trying out this tricep exercise today, it was awesome, zero elbow pain, great pump, much wow.
Date: Saturday, November 27, 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
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
600 mg NAC
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat
120 ml Cranberry Juice ~ 50 calories
1 TBSP Olive Oil ~ 120 calories, 14 g fat
5 g Creatine
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
—
4x Egg ~ 240 calories, 24 g protein, 16 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber
500 mg Potassium
—
480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein
Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
Fish Oil ~ 70 calories, 6 g fat
5 g Taurine
—
Total : 1,950 calories, 207 g protein, 67 g fat, 20 g fiber
Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Potassium 500 mg
Fish Oil
Energy Level: Great
Workout: Lower Day C
Training Phase: Around Maintenance Volume
Hip Adduction with 2 second pause
[Warm Up Set 1]
105 lbs x 7 @ 1 RIR - 30 s rest
[Work Set 1]
105 lbs x 26 @ 1 RIR - 30 s rest
[Work Set 2]
105 lbs x 18 @ 1 RIR - 30 s rest
Hip Abduction with 2 second pause
[Warm Up Set 1]
90 lbs x 10 @ 1 RIR - 30 s rest
[Work Set 1]
90 lbs x 28 @ 1 RIR - 30 s rest
[Work Set 2]
90 lbs x 25 @ 1 RIR - 30 s rest
Cybex Squat Press
[Warm Up Set 1]
270 lbs x 15 - 180 s rest
[Warm Up Set 2]
360 lbs x 10 - 180 s rest
[Warm Up Set 3]
450 lbs x 3 - 180 s rest
[Work Set 1]
540 lbs x 15 @ 1 RIR - 180 s rest
[Work Set 2]
540 lbs x 8 @ 1 RIR - 180 s rest
[Work Set 3]
540 lbs x 7 @ 1 RIR - 180 s rest
[Work Set 4]
540 lbs x 6 @ 1 RIR - 180 s rest
Lying Leg Curl
[Warm Up Set 1]
80 lbs x 8 - 120 s rest
[Work Set 1]
80 lbs x 28 @ 1 RIR - 120 s rest
[Work Set 2]
80 lbs x 20 @ 1 RIR - 120 s rest
[Work Set 3]
80 lbs x 16 @ 1 RIR - 120 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 4 - 120 s rest
[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 10 @ 0 RIR - 120 s rest
Hanging Leg Raise
[Warm Up Set 1]
BW x 4 Reps - 120 s rest
[Work Set 1]
BW x 17 Reps @ 1 RIR - 120 s rest
[Work Set 2]
BW x 13 Reps @ 1 RIR - 120 s rest
[Work Set 3]
BW x 10 Reps @ 1 RIR - 120 s rest
Notes:
~ 1 Hour 25 Minutes
I performed all of my lifts slower and more controlled today.Last edited by Camarija; 11-27-2021 at 09:24 PM.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
11-28-2021, 09:42 AM #142
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
Mesocycle 3 - Week 4 - pt. 1
Around Maintenance Volume
Date: Sunday, November 27, 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
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
600 mg NAC
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat
120 ml Cranberry Juice ~ 50 calories
1 TBSP Olive Oil ~ 120 calories, 14 g fat
5 g Creatine
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
500 mg Potassium
—
3x Sausage Patties ~ 420 calories, 12 g protein, 40.5 g fat
2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber
500 mg Potassium
—
480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein
Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
Fish Oil ~ 70 calories, 6 g fat
5 g Taurine
—
Total : 2,010 calories, 195 g protein, 77.5 g fat, 20 g fiber
Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Potassium 1 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]
90 lbs x 3 - 120 s rest
[Work Set 1]
90 lbs x 21 @ 1 RIR - 120 s rest
[Work Set 2]
90 lbs x 9 @ 1 RIR - 120 s rest
[Work Set 3]
90 lbs x 6 @ 1 RIR - 120 s rest
[Work Set 4]
90 lbs x 5 @ 1 RIR - 120 s rest
Hammer Strength ISO Low Row[#4 setting]
[Warm Up Set 1]
55 lbs x 4 (could go to 6 next time) - 120 s rest
[Work Set 1]
55 lbs x 20 @ 1 RIR - 120 s rest
[Work Set 2]
55 lbs x 14 @ 1 RIR - 120 s rest
[Work Set 3]
55 lbs x 12 @ 1 RIR - 120 s rest
[Work Set 4]
55 lbs x 10 @ 1 RIR - 120 s rest
[Work Set 5]
55 lbs x 9 @ 1 RIR - 120 s rest
Cable Lateral Raise
[Warm Up Set 1]
10 lbs x 5 - 90 s rest
[Work Set 1]
10 lbs x 18 @ 1 RIR - 90 s rest
[Work Set 2]
10 lbs x 12 @ 1 RIR - 90 s rest
[Work Set 3]
10 lbs x 10 @ 1 RIR - 90 s rest
[Work Set 4]
10 lbs x 9 @ 1 RIR - 90 s rest
Cable Cross Face Pull [setting: 6]
[Warm Up Set 1]
10 lbs x 7 - 120 s rest
[Work Set 1]
10 lbs x 15 @ 1 RIR - 90 s rest
[Work Set 2]
10 lbs x 13 @ 1 RIR - 90 s rest
[Work Set 3]
10 lbs x 11 @ 1 RIR - 90 s rest
[Work Set 4]
10 lbs x 9 @ 1 RIR - 90 s rest
French Press
[Warm Up Set 1]
70 lbs x 5 @ 10 RIR - 120 s rest
[Work Set 1]
70 lbs x 17 @ 1 RIR - 120 s rest
[Work Set 2]
70 lbs x 11 @ 1 RIR - 120 s rest
[Work Set 3]
70 lbs x 8 @ 1 RIR - 120 s rest
Hammer Strength Seated Bicep Preacher Curl
[Warm Up Set 1]
55 lbs x 3 - 120 s rest
[Work Set 1]
55 lbs x 19 @ 1 RIR - 120 s rest
[Work Set 2]
55 lbs x 8 @ 1 RIR - 120 s rest
[Work Set 3]
55 lbs x 6 @ 1 RIR - 120 s rest
Notes:
~ 1 Hour 15 Minutes
Date: Monday, November 29, 2021
Sleep: 8 Hours
Diet: Calorie Deficit
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat
1x Sausage Patty ~ 140 calories, 4 g protein, 13.5 g fat
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
600 mg NAC
—
6 oz Ahi Tuna ~ 190 calories, 42 g protein, 1 g fat
1x Sausage Patty ~ 140 calories, 4 g protein, 13.5 g fat
5 g Creatine
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
500 mg Potassium
—
3x Sausage Patties ~ 420 calories, 12 g protein, 40.5 g fat
2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber
500 mg Potassium
—
480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein
Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
Fish Oil ~ 70 calories, 6 g fat
5 g Taurine
—
Total : 1,970 calories, 195 g protein, 76.5 g fat, 20 g fiber
Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Potassium 1 g
Fish Oil
Energy Level: Good
Workout: Lower Day A
Training Phase: Around Maintenance Volume
Hip Adduction
[Warm Up Set 1]
105 lbs x 7 - 30 s rest
[Work Set 1]
105 lbs x 25 @ 1 RIR - 30 s rest
[Work Set 2]
105 lbs x 16 @ 1 RIR - 30 s rest
Hip Abduction
[Warm Up Set 1]
90 lbs x 10 - 30 s rest
[Work Set 1]
90 lbs x 28 @ 1 RIR - 30 s rest
[Work Set 2]
90 lbs x 25 @ 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 @ 1 RIR - 180 s rest
[Work Set 2]
360 lbs x 11 @ 1 RIR - 180 s rest
[Work Set 3]
360 lbs x 8 @ 1 RIR - 180 s rest
[Work Set 4]
360 lbs x 7 @ 1 RIR - 180 s rest
[Work Set 5]
360 lbs x 6 @ 1 RIR - 180 s rest
45 Degree Back Raise [rounded back, full stretch]
[Warm Up Set 1]
BW x 8 - 120 s rest
[Warm Up Set 2]
25 lbs x 7 - 180 s rest
[Work Set 1]
25 lbs x 22 @ 1 RIR - 180 s rest
[Work Set 2]
25 lbs x 19 @ 1 RIR - 180 s rest
[Work Set 3]
25 lbs x 17 @ 1 RIR - 180 s rest
[Work Set 4]
25 lbs x 16 @ 1 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 5 - 120 s rest
[Work Set 1]
110 lbs x 18 @ 0 RIR - 120 s rest
[Work Set 2]
110 lbs x 13 @ 0 RIR - 120 s rest
[Work Set 3]
110 lbs x 10 @ 0 RIR - 120 s rest
[Work Set 4]
110 lbs x 10 @ 0 RIR - 120 s rest
Hanging Leg Raise
[Warm Up Set 1]
BW x 5 Reps - 120 s rest
[Work Set 1]
BW x 18 Reps @ 1 RIR - 120 s rest
[Work Set 2]
BW x 13 Reps @ 1 RIR - 120 s rest
[Work Set 3]
BW x 10 Reps @ 1 RIR - 120 s rest
[Work Set 4]
BW x 10 Reps @ 1 RIR - 120 s rest
Cardio: Walk
~ 20 Minutes Outside immediately after workout
Notes:
~ 1 Hour 20 MinutesLast edited by Camarija; 11-29-2021 at 07:33 PM.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
11-28-2021, 10:15 AM #143
-
11-30-2021, 09:48 AM #144
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
Mesocycle 3 - Week 4 - pt. 2
Around Maintenance Volume
Date: Tuesday, November 30, 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
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
5 g Creatine
—
6 oz Ahi Tuna ~ 190 calories, 42 g protein, 1 g fat
Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
600 mg NAC
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
1 TBSP Olive Oil ~ 120 calories, 14 g fat
500 mg Potassium
—
4x Egg ~ 240 calories, 24 g protein, 16 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber
500 mg Potassium
—
480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein
Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
Fish Oil ~ 70 calories, 6 g fat
5 g Taurine
—
Total : 1,870 calories, 199 g protein, 67 g fat, 20 g fiber
Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Potassium 1 g
Fish Oil
Energy Level: Great
Workout: Upper Day B
Training Phase: Around Maintenance Volume
Cardio: Walk
~ 20 Minutes Outside immediately before workout
Egyptian Cable Lateral Raise
[Warm Up Set 1]
10 lbs x 5 @ +10 RIR - 90 s rest
[Work Set 1]
10 lbs x 18 @ 1 RIR - 90 s rest
[Work Set 2]
10 lbs x 14 @ 1 RIR - 90 s rest
[Work Set 3]
10 lbs x 11 @ 1 RIR - 90 s rest
-= ALTERNATING =-
One Arm Face Pull
[Warm Up Set 1]
10 lbs x 7 @ +10 RIR - 90 s rest
[Work Set 1]
10 lbs x 20 @ 1 RIR - 90 s rest
[Work Set 2]
10 lbs x 18 @ 1 RIR - 90 s rest
[Work Set 3]
10 lbs x 16 @ 1 RIR - 90 s rest
Dips
[Warm Up Set 1]
BW x 5 - 180 s rest
[Work Set 1]
BW x 21 @ 1 RIR - 180 s rest
[Work Set 2]
BW x 15 @ 1 RIR - 180 s rest
[Work Set 3]
BW x 10 @ 1 RIR - 180 s rest
Chin Up
[Warm Up Set 1]
BW x 3 @ ~7 RIR - 180 s rest
[Work Set 1]
BW x 12 @ 1 RIR - 180 s rest
[Work Set 2]
BW x 9 @ 1 RIR - 180 s rest
[Work Set 3]
BW x 6 @ 1 RIR - 180 s rest
Notes:
~ 1 Hour
I took longer breaks to chat today, so Workout lasted a bit longer than usual.
I decided to start adding regular walking to help my cut along. It may or may not be unnecessary, but it feels like the right time to start adding some extra calorie deficit. The workout volume is also increasing as the weeks go on to try to stave off catabolism with extra anabolic signals. My weight at the end of this 6 week cut should be around 185 to 190 lbs, which would be somewhere between 10 and 15 lbs lost. Hopefully that gets me to a body fat level ready to start a 15 week bulk.
Date: Wednesday, December 1, 2021
Sleep: 10 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
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
5 g Creatine
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat
120 ml Cranberry Juice ~ 50 calories
Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
600 mg NAC
500 mg Potassium
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
1 TBSP Olive Oil ~ 120 calories, 14 g fat
—
4x Egg ~ 240 calories, 24 g protein, 16 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber
500 mg Potassium
—
480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein
Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
Fish Oil ~ 70 calories, 6 g fat
5 g Taurine
—
Total : 1,950 calories, 207 g protein, 67 g fat, 20 g fiber
Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Potassium 1 g
Fish Oil
Energy Level: Great
Workout: Lower Day B
Training Phase: Around Maintenance Volume
Cardio: Walk
~ 20 Minutes Outside immediately before workout
Hip Adduction with 2 second pause
[Warm Up Set 1]
105 lbs x 7 - 30 s rest
[Work Set 1]
105 lbs x 25 @ 1 RIR - 30 s rest
[Work Set 2]
105 lbs x 16 @ 1 RIR - 30 s rest
Hip Abduction with 2 second pause
[Warm Up Set 1]
90 lbs x 10 - 30 s rest
[Work Set 1]
90 lbs x 28 @ 1 RIR - 30 s rest
[Work Set 2]
90 lbs x 25 @ 1 RIR - 30 s rest
Standing Calf Raise
[Warm Up Set 1]
90 lbs x 5 - 120 s rest
[Work Set 1]
90 lbs x 22 @ 0 RIR - 120 s rest
[Work Set 2]
90 lbs x 14 @ 0 RIR - 120 s rest
[Work Set 3]
90 lbs x 12 @ 0 RIR - 120 s rest
Decline Ab Crunch
[Warm Up Set 1]
35 lbs x 9 Reps - 120 s rest
[Work Set 1]
35 lbs x 25 Reps @ 0 RIR - 120 s rest
[Work Set 2]
35 lbs x 22 Reps @ 0 RIR - 120 s rest
[Work Set 3]
35 lbs x 19 Reps @ 0 RIR - 120 s rest
Cardio: Walk
~ 20 Minutes Outside immediately after workout
Notes:
~ 35 minutesLast edited by Camarija; 12-02-2021 at 09:07 AM.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
-
12-02-2021, 09:11 AM #145
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
Mesocycle 3 - Week 4 - pt. 3
Around Maintenance Volume
Date: Friday, December 2, 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
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
5 g Creatine
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat
120 ml Cranberry Juice ~ 50 calories
Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
600 mg NAC
500 mg Potassium
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
1 TBSP Olive Oil ~ 120 calories, 14 g fat
—
4x Egg ~ 240 calories, 24 g protein, 16 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber
500 mg Potassium
—
480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein
Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
Fish Oil ~ 70 calories, 6 g fat
5 g Taurine
—
Total : 1,950 calories, 207 g protein, 67 g fat, 20 g fiber
Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Potassium 1 g
Fish Oil
Energy Level: Great
Workout: Upper Day C
Training Phase: Around Maintenance Volume
Cardio: Walk
~ 20 Minutes Outside immediately before workout
Hammer Strength ISO Incline Chest Press[seat setting: 6]
[Warm Up Set 1]
65 lbs x 4 RIR - 120 s rest
[Work Set 1]
65 lbs x 17 @ 1 RIR - 180 s rest
[Work Set 2]
65 lbs x 9 @ 1 RIR - 180 s rest
[Work Set 3]
65 lbs x 6 @ 1 RIR - 180 s rest
Pulldown Wide Pronate
[Warm Up Set 1]
140 lbs + adder x 5 - 120 s rest
[Work Set 1]
140 lbs + adder x 18 @ 1 RIR - 180 s rest
[Work Set 2]
140 lbs + adder x 11 @ 1 RIR - 180 s rest
[Work Set 3]
140 lbs + adder x 8 @ 1 RIR - 180 s rest
[Work Set 4]
140 lbs + adder x 8 @ 1 RIR - 180 s rest
Cable Lateral Raise
[Warm Up Set 1]
10 lbs x 5 - 120 s rest
[Work Set 1]
10 lbs x 20 @ 1 RIR - 120 s rest
[Work Set 2]
10 lbs x 13 @ 1 RIR - 120 s rest
[Work Set 3]
10 lbs x 11 @ 1 RIR - 120 s rest
Cable Cross Face Pull [Setting: 6]
[Warm Up Set 1]
10 lbs x 5 - 120 s rest
[Work Set 1]
10 lbs x 15 @ 1 RIR - 120 s rest
[Work Set 2]
10 lbs x 13@ 1 RIR - 120 s rest
[Work Set 3]
10 lbs x 11 @ 1 RIR - 120 s rest
Cable Cross Tricep Extensions
[Warm Up Set 1]
20 lbs x 3 - 120 s rest
[Work Set 1]
20 lbs x 15 @ 1 RIR - 120 s rest
[Work Set 2]
20 lbs x 9 @ 1 RIR - 120 s rest
[Work Set 3]
20 lbs x 6 @ 1 RIR - 120 s rest
Cybex Seated Bicep Machine
[Warm Up Set 1]
60 lbs x 5 - 120 s rest
[Work Set 1]
60 lbs x 20 @ 1 RIR - 120 s rest
[Work Set 2]
60 lbs x 12 @ 1 RIR - 120 s rest
[Work Set 3]
60 lbs x 9 @ 1 RIR - 120 s rest
Cardio: Walk
~ 20 Minutes Outside immediately after workout
Notes:
~ 1 Hour 10 Minutes
Date: Friday, December 3, 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
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
600 mg NAC
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat
120 ml Cranberry Juice ~ 50 calories
1 TBSP Olive Oil ~ 120 calories, 14 g fat
5 g Creatine
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
500 mg Potassium
—
4x Egg ~ 240 calories, 24 g protein, 16 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber
500 mg Potassium
—
480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein
Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
Fish Oil ~ 70 calories, 6 g fat
5 g Taurine
—
Total : 1,950 calories, 207 g protein, 67 g fat, 20 g fiber
Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Potassium 1 g
Fish Oil
Energy Level: Great
Workout: Lower Day C
Training Phase: Around Maintenance Volume
Cardio: Walk
~ 20 Minutes Outside immediately before workout
Hip Adduction with 2 second pause
[Warm Up Set 1]
105 lbs x 7 @ 1 RIR - 30 s rest
[Work Set 1]
105 lbs x 26 @ 1 RIR - 30 s rest
[Work Set 2]
105 lbs x 16 @ 1 RIR - 30 s rest
Hip Abduction with 2 second pause
[Warm Up Set 1]
90 lbs x 10 @ 1 RIR - 30 s rest
[Work Set 1]
90 lbs x 28 @ 1 RIR - 30 s rest
[Work Set 2]
90 lbs x 20 @ 1 RIR - 30 s rest
Cybex Squat Press [Slow Eccentric]
[Warm Up Set 1]
270 lbs x 15 - 180 s rest
[Warm Up Set 2]
360 lbs x 10 - 180 s rest
[Warm Up Set 3]
450 lbs x 3 - 180 s rest
[Work Set 1]
540 lbs x 15 @ 1 RIR - 180 s rest
[Work Set 2]
540 lbs x 8 @ 1 RIR - 180 s rest
[Work Set 3]
540 lbs x 7 @ 1 RIR - 180 s rest
[Work Set 4]
540 lbs x 6 @ 1 RIR - 180 s rest
Lying Leg Curl [Slow Eccentric]
[Warm Up Set 1]
80 lbs x 8 - 120 s rest
[Work Set 1]
80 lbs x 28 @ 1 RIR - 120 s rest
[Work Set 2]
80 lbs x 20 @ 1 RIR - 120 s rest
[Work Set 3]
80 lbs x 16 @ 1 RIR - 120 s rest
Standing Calf Raise - 3 seconds up, 2 second pause at top, 3 seconds down, 2 seconds pause bottom
[Warm Up Set 1]
90 lbs x 5 - 120 s rest
[Work Set 1]
90 lbs x 22 @ 0 RIR - 120 s rest
[Work Set 2]
90 lbs x 14 @ 0 RIR - 120 s rest
[Work Set 3]
90 lbs x 12 @ 0 RIR - 120 s rest
Hanging Leg Raise
[Warm Up Set 1]
BW x 5 Reps - 120 s rest
[Work Set 1]
BW x 18 Reps @ 1 RIR - 120 s rest
[Work Set 2]
BW x 13 Reps @ 1 RIR - 120 s rest
[Work Set 3] [Bosu Ball Captain Chair]
BW x 10 Reps @ 1 RIR - 120 s rest
Cardio: Walk
~ 20 Minutes Outside immediately after workout
Notes:
~ 1 Hour 15 Minutes
Bosu Ball Captain Chair had amazing burn feel, love itLast edited by Camarija; 12-05-2021 at 09:01 AM.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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12-03-2021, 08:24 AM #146
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12-03-2021, 09:18 AM #147
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
-
12-05-2021, 09:01 AM #148
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
Mesocycle 3 - Week 5 - pt. 1
Around Maintenance Volume
Date: Sunday, December 5, 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
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
—
4x Egg ~ 240 calories, 24 g protein, 16 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber
600 mg NAC
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat
120 ml Cranberry Juice ~ 50 calories
1 TBSP Olive Oil ~ 120 calories, 14 g fat
5 g Creatine
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
500 mg Potassium
—
480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein
Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
Fish Oil ~ 70 calories, 6 g fat
5 g Taurine
500 mg Potassium
—
Total : 1,950 calories, 207 g protein, 67 g fat, 20 g fiber
Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Potassium 1 g
Fish Oil
Energy Level: Great
Workout: Upper Day A
Training Phase: Around Maintenance Volume
Cardio: Walk
~ 20 Minutes Outside immediately before workout
Hammer Strength ISO Decline Chest Press[bottom setting]
[Warm Up Set 1]
90 lbs x 3 - 120 s rest
[Work Set 1]
90 lbs x 21 @ 1 RIR - 120 s rest
[Work Set 2]
90 lbs x 8 @ 1 RIR - 120 s rest
[Work Set 3]
90 lbs x 6 @ 1 RIR - 120 s rest
[Work Set 4]
90 lbs x 5 @ 1 RIR - 120 s rest
Chest Supported T-Bar Row Wide Pronate Grip
[Warm Up Set 1]
100 lbs x 4 - 120 s rest
[Work Set 1]
100 lbs x 15 @ 1 RIR - 120 s rest
[Work Set 2]
100 lbs x 10 @ 1 RIR - 120 s rest
[Work Set 3]
100 lbs x 8 @ 1 RIR - 120 s rest
[Work Set 4]
100 lbs x 6 @ 1 RIR - 120 s rest
[Work Set 5]
100 lbs x 6 @ 1 RIR - 120 s rest
Cable Lateral Raise
[Warm Up Set 1]
10 lbs x 5 - 90 s rest
[Work Set 1]
10 lbs x 18 @ 1 RIR - 90 s rest
[Work Set 2]
10 lbs x 12 @ 1 RIR - 90 s rest
[Work Set 3]
10 lbs x 10 @ 1 RIR - 90 s rest
[Work Set 4]
10 lbs x 9 @ 1 RIR - 90 s rest
Cable Cross Face Pull [setting: 6]
[Warm Up Set 1]
10 lbs x 5 - 120 s rest
[Work Set 1]
10 lbs x 15 @ 1 RIR - 90 s rest
[Work Set 2]
10 lbs x 13 @ 1 RIR - 90 s rest
[Work Set 3]
10 lbs x 11 @ 1 RIR - 90 s rest
[Work Set 4]
10 lbs x 9 @ 1 RIR - 90 s rest
Overhead Cable Cross Tricep Extensions [setting: 8]
[Warm Up Set 1]
30 lbs x 5 @ 10 RIR - 120 s rest - terribly awkward
Cable Cross Tricep Extensions
[Work Set 1]
20 lbs x 15 @ 1 RIR - 120 s rest
[Work Set 2]
20 lbs x 7 @ 1 RIR - 120 s rest
[Work Set 3]
20 lbs x 6 @ 1 RIR - 120 s rest
[Work Set 4]
20 lbs x 6 @ 1 RIR - 120 s rest
Hammer Strength Seated Bicep Preacher Curl
[Warm Up Set 1]
55 lbs x 3 - 120 s rest
[Work Set 1]
55 lbs x 19 @ 1 RIR - 120 s rest
[Work Set 2]
55 lbs x 8 @ 1 RIR - 120 s rest
[Work Set 3]
55 lbs x 6 @ 1 RIR - 120 s rest
[Work Set 4]
55 lbs x 6 @ 1 RIR - 120 s rest
Cardio: Walk
~ 20 Minutes Outside immediately after workout
Notes:
~ 1 Hour 20 Minutes
Overhead Cable Cross Tricep Extensions were terrible, just sticking with French Press for long head tricep movement going forward
Date: Monday, December 6, 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
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
5 g Creatine
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat
120 ml Cranberry Juice ~ 50 calories
Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
600 mg NAC
500 mg Potassium
—
2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat
1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber
1 TBSP Olive Oil ~ 120 calories, 14 g fat
—
4x Egg ~ 240 calories, 24 g protein, 16 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber
500 mg Potassium
—
480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein
Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber
Fish Oil ~ 70 calories, 6 g fat
5 g Taurine
—
Total : 1,950 calories, 207 g protein, 67 g fat, 20 g fiber
Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Potassium 1 g
Fish Oil
Energy Level: Good
Workout: Lower Day A
Training Phase: Around Maintenance Volume
Cardio: Walk
~ 20 Minutes Outside immediately before workout
Hip Adduction
[Warm Up Set 1]
105 lbs x 7 - 30 s rest
[Work Set 1]
105 lbs x 25 @ 1 RIR - 30 s rest
[Work Set 2]
105 lbs x 16 @ 1 RIR - 30 s rest
Hip Abduction
[Warm Up Set 1]
90 lbs x 10 - 30 s rest
[Work Set 1]
90 lbs x 28 @ 1 RIR - 30 s rest
[Work Set 2]
90 lbs x 20 @ 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 14 @ 1 RIR - 180 s rest
[Work Set 2]
360 lbs x 11 @ 1 RIR - 180 s rest
[Work Set 3]
360 lbs x 8 @ 1 RIR - 180 s rest
[Work Set 4]
360 lbs x 7 @ 1 RIR - 180 s rest
[Work Set 5]
360 lbs x 7 @ 1 RIR - 180 s rest
45 Degree Back Raise [rounded back, full stretch]
[Warm Up Set 1]
BW x 8 - 120 s rest
[Warm Up Set 2]
25 lbs x 7 - 180 s rest
[Work Set 1]
25 lbs x 22 @ 1 RIR - 180 s rest
[Work Set 2]
25 lbs x 19 @ 1 RIR - 180 s rest
[Work Set 3]
25 lbs x 17 @ 1 RIR - 180 s rest
[Work Set 4]
25 lbs x 16 @ 1 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 5 - 120 s rest
[Work Set 1]
110 lbs x 18 @ 0 RIR - 120 s rest
[Work Set 2]
110 lbs x 13 @ 0 RIR - 120 s rest
[Work Set 3]
110 lbs x 10 @ 0 RIR - 120 s rest
[Work Set 4]
110 lbs x 10 @ 0 RIR - 120 s rest
Hanging Leg Raise
[Warm Up Set 1]
BW x 5 Reps - 120 s rest
[Work Set 1]
BW x 18 Reps @ 1 RIR - 120 s rest
[Work Set 2]
BW x 13 Reps @ 1 RIR - 120 s rest
[Work Set 3]
BW x 10 Reps @ 1 RIR - 120 s rest
[Work Set 4]
BW x 10 Reps @ 1 RIR - 120 s rest
Cardio: Walk
~ 20 Minutes Outside immediately after workout
Notes:
~ 1 Hour 45 Minures
Wasted 15 minutes looking for band hook for the hack squatLast edited by Camarija; 12-06-2021 at 07:30 PM.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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-
12-06-2021, 10:32 AM #149
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12-06-2021, 10:41 AM #150
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