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  1. #121
    Registered User RapidFail's Avatar
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    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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  2. #122
    Masstrophysicist Camarija's Avatar
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    Originally Posted by EliKoehn View Post
    Agreed, not looking fluffy.

    Seems like your thighs and back are doing well!
    Originally Posted by Filmbuff81 View Post
    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.
    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!!




    Originally Posted by NickelArse View Post
    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?
    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.




    Originally Posted by RapidFail View Post
    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").
    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.
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  3. #123
    Masstrophysicist Camarija's Avatar
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    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 minutes
    Last edited by Camarija; 11-15-2021 at 09:49 AM.
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  4. #124
    Masstrophysicist Camarija's Avatar
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    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 chill
    Last edited by Camarija; 11-13-2021 at 02:14 PM.
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  5. #125
    Masstrophysicist Camarija's Avatar
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    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.
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  6. #126
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    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.
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  7. #127
    Registered User EliKoehn's Avatar
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    Hey, 20 dips is really good. Nice work.
    Bench: 320
    Squat: 385
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  8. #128
    Masstrophysicist Camarija's Avatar
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    Originally Posted by EliKoehn View Post
    Hey, 20 dips is really good. Nice work.
    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
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  9. #129
    Masstrophysicist Camarija's Avatar
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    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.
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  10. #130
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    Nice work. Strong dips.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  11. #131
    Registered User EliKoehn's Avatar
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    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=8
    Bench: 320
    Squat: 385
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  12. #132
    Masstrophysicist Camarija's Avatar
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    Originally Posted by Filmbuff81 View Post
    Nice work. Strong dips.
    Ty!

    ~ 4 more weeks of cutting to go!

    Originally Posted by EliKoehn View Post
    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=8
    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!
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  13. #133
    Registered User EliKoehn's Avatar
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    Originally Posted by Camarija View Post
    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!
    Ah, gotcha.

    Yeah you were working around a QL injury that whole time if I remember right. 315 RDLs for 12s is pretty crazy, wow.

    Cheers to you also!
    Bench: 320
    Squat: 385
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  14. #134
    Masstrophysicist Camarija's Avatar
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    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.
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  15. #135
    Registered User Filmbuff81's Avatar
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    Nice job.

    You could always do DB RDLs too.

    Or try them with a trap bar if you have access.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  16. #136
    Masstrophysicist Camarija's Avatar
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    Originally Posted by Filmbuff81 View Post
    Nice job.

    You could always do DB RDLs too.

    Or try them with a trap bar if you have access.
    The main gyms I use have trap bars, but I've never really seen the benefit of using a trap bar for rdls. I'll give it a shot next time running RDLs, maybe it's exactly perfect for me.

    Cheers Brother!!
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  17. #137
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    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.
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  18. #138
    Registered User EliKoehn's Avatar
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    Are you tracking your arm/choulder/chest measurements, etc. to keep an eye on hypertrophy?
    Bench: 320
    Squat: 385
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  19. #139
    Masstrophysicist Camarija's Avatar
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    Originally Posted by EliKoehn View Post
    Are you tracking your arm/choulder/chest measurements, etc. to keep an eye on hypertrophy?
    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)
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  20. #140
    Registered User EliKoehn's Avatar
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    Yeah I always thought your back was particularly impressive (current avi and then from the lift uploads last year).

    Good luck and verbal reps (OS) for such consistency and dedication!
    Bench: 320
    Squat: 385
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  21. #141
    Masstrophysicist Camarija's Avatar
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    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
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    Masstrophysicist Camarija's Avatar
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    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 Minutes
    Last 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
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    Originally Posted by Camarija View Post
    The main gyms I use have trap bars, but I've never really seen the benefit of using a trap bar for rdls. I'll give it a shot next time running RDLs, maybe it's exactly perfect for me.

    Cheers Brother!!
    You can load it more and also have less shearing forces on the spine based on the way the movement is done.

    Since you’re discussing injury prevention just figured it could be a viable option to play with.
    the latest and greatest in training...or whatever.

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

  24. #144
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 906
    Rep Power: 22390
    Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000)
    Camarija is online now

    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 minutes
    Last 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
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    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  25. #145
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
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    Camarija is online now

    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 it
    Last 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
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    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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  26. #146
    Work in Progress CW47's Avatar
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    Crushing it like always I see.
    That's a good amount of volume to get through in 70 minutes.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  27. #147
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
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    Originally Posted by CW47 View Post
    Crushing it like always I see.
    That's a good amount of volume to get through in 70 minutes.
    I'm like the terminator in the gym, just going in there to complete my objective and then hasta la vista

    Cheers Bro!!
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
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    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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  28. #148
    Masstrophysicist Camarija's Avatar
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    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 squat
    Last 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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  29. #149
    Registered User EliKoehn's Avatar
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    Strong work with that hack squat. That's a lot of volume.

    Also, are you mixing the oil into your shake on the first meal you listed?
    Bench: 320
    Squat: 385
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  30. #150
    Registered User Filmbuff81's Avatar
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    Nice work.

    Why was the cross tricep extension terrible? Just not feeling it where you want to?
    the latest and greatest in training...or whatever.

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