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  1. #181
    Registered User paulinkansas's Avatar
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    Originally Posted by EliKoehn View Post
    Quick question: if you're writing these workouts beforehand, how are you recording RIR?
    It's called being omniscient.
    Furnished rental houses in Coffeyville Kansas. Bills paid, weekly rates, full kitchens, washer/dryer, cable/wifi. For traveling workers.
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  2. #182
    Masstrophysicist Camarija's Avatar
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    Originally Posted by EliKoehn View Post
    Quick question: if you're writing these workouts beforehand, how are you recording RIR?
    It's just estimates based on previous workouts. I edit in the changes once I complete the workouts. Sometimes that means more or less Reps, or different RIR, but it all gets logged for real at the end.

    Originally Posted by paulinkansas View Post
    It's called being omniscient.
    I drank a shake from a superhero named Vince Gironda and these are the powers I received
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
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  3. #183
    Masstrophysicist Camarija's Avatar
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    Mesocycle 4 - Week 4 - pt. 1
    Ramping Volume





    Date: Sunday, January 9, 2022

    Sleep: 8 Hours

    Diet: Calorie Surplus



    Total : +3,000 calories, +200 g protein, +70 g fat, +20 g fiber


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

    Energy Level: Great

    Workout: Upper Day A

    Training Phase: Ramping Volume

    Incline DB Bench Press [4th incline notch]
    [Warm Up Set 1]
    55 lbs x 9 - 120 s rest
    [Warm Up Set 2]
    75 lbs x 3 - 120 s rest
    [Work Set 1]
    75 lbs x 12 @ 1 RIR - 180 s rest
    [Work Set 2]
    75 lbs x 8 @ 1 RIR - 180 s rest
    [Work Set 3]
    75 lbs x 6 @ 1 RIR - 180 s rest
    [Work Set 4]
    75 lbs x 6 @ 1 RIR - 180 s rest

    DB Bench Press [1st incline notch]
    [Work Set 1]
    75 lbs x 6 @ 1 RIR - 120 s rest
    [Work Set 2]
    75 lbs x 6 @ 1 RIR - 120 s rest
    [Work Set 3]
    75 lbs x 5 @ 1 RIR - 120 s rest
    [Work Set 4]
    75 lbs x 5 @ 1 RIR - 120 s rest

    Sternum Pull Up
    [Warm Up Set 1]
    BW x 3 - 120 s rest
    [Warm Up Set 2]
    BW x 3 - 120 s rest
    [Work Set 1]
    BW x 15 @ 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
    [Work Set 4]
    BW x 6 @ 1 RIR - 180 s rest

    One Arm J Row
    [Warm Up Set 1]
    55 lbs x 3 - 120 s rest
    [Warm Up Set 2]
    55 lbs x 3 - 120 s rest
    [Work Set 1]
    55 lbs x 12 @ ??? RIR - 120 s rest
    [Work Set 2]
    55 lbs x 12 @ ??? RIR - 120 s rest
    [Work Set 3]
    55 lbs x 12 @ ??? RIR - 120 s rest
    [Work Set 4]
    55 lbs x 10 @ ??? RIR - 120 s rest

    Cable Cross Lateral Raise
    [Warm Up Set 1]
    25 lbs per side x 6 - 90 s rest
    [Work Set 1]
    25 lbs per side x 18 @ 1 RIR - 90 s rest
    [Work Set 2]
    25 lbs per side x 12 @ 1 RIR - 90 s rest
    [Work Set 3]
    25 lbs per side x 10 @ 1 RIR - 90 s rest
    [Work Set 4]
    25 lbs per side x 8 @ 1 RIR - 90 s rest
    [Work Set 5]
    25 lbs per side x 8 @ 1 RIR - 90 s rest

    Cable Cross Face Pull
    [Warm Up Set 1]
    20 lbs per side x 5 - 90 s rest
    [Work Set 1]
    20 lbs per side x 18 @ 1 RIR - 90 s rest
    [Work Set 2]
    20 lbs per side x 15 @ 1 RIR - 90 s rest
    [Work Set 3]
    20 lbs per side x 13 @ 1 RIR - 90 s rest
    [Work Set 4]
    20 lbs per side x 13 @ 1 RIR - 90 s rest
    [Work Set 5]
    20 lbs per side x 13 @ 1 RIR - 90 s rest

    French Press
    [Warm Up Set 1]
    Bar + 30 kg x 3 @ - 120 s rest
    [Warm Up Set 2]
    Bar + 30 kg x 3 @ - 120 s rest
    [Work Set 1]
    Bar + 30 kg x 11 @ 1 RIR - 120 s rest
    [Work Set 2]
    Bar + 30 kg x 8 @ 1 RIR - 120 s rest
    [Work Set 3]
    Bar + 30 kg x 5 @ 1 RIR - 120 s rest
    [Work Set 4]
    Bar + 30 kg x 5 @ 1 RIR - 120 s rest

    Preacher Curl Machine
    [Warm Up Set 1]
    75 lbs x 3 - 120 s rest
    [Warm Up Set 2]
    75 lbs x 3 - 120 s rest
    [Work Set 1]
    75 lbs x 20 @ 1 RIR - 120 s rest
    [Work Set 2]
    75 lbs x 10 @ 1 RIR - 120 s rest
    [Work Set 3]
    75 lbs x 9 @ 1 RIR - 120 s rest
    [Work Set 4]
    75 lbs x 8 @ 1 RIR - 120 s rest

    Notes:
    ~ 1 Hour 50 Minutes

    Gym was closing in 2 hours so I had to cut rest times short, some reps went down, oddly others went up. Weird. 15 quality pullups was cool.




    Date: Monday, January 10, 2022

    Sleep: 9 Hours

    Diet: Calorie Surplus



    Total : +3,000 calories, +200 g protein, +70 g fat, +20 g fiber

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

    Energy Level: Good

    Workout: Lower Day A

    Training Phase: Ramping Volume

    Hip Adduction with 2 second pause
    [Warm Up Set 1]
    105 lbs x 7 - 30 s rest
    [Work Set 1]
    105 lbs x 30 @ 1 RIR - 30 s rest
    [Work Set 2]
    105 lbs x 20 @ 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 30 @ 1 RIR - 30 s rest
    [Work Set 2]
    90 lbs x 24 @ 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 16 @ 1 RIR - 180 s rest
    [Work Set 2]
    360 lbs x 12 @ 1 RIR - 180 s rest
    [Work Set 3]
    360 lbs x 9 @ 1 RIR - 180 s rest
    [Work Set 4]
    360 lbs x 7 @ 2 RIR - 180 s rest
    [Work Set 5]
    360 lbs x 7 @ 1 RIR - 180 s rest
    [Work Set 6]
    360 lbs x 7 @ 1 RIR - 180 s rest
    [Work Set 7]
    360 lbs x 7 @ 1 RIR - 180 s rest

    Prone Leg Curl
    [Warm Up Set 1]
    99 lbs x 5 - 120 s rest
    [Work Set 1]
    99 lbs x 24 @ 1 RIR - 120 s rest
    [Work Set 2]
    99 lbs x 16 @ 1 RIR - 120 s rest
    [Work Set 3]
    99 lbs x 15 @ 1 RIR - 120 s rest
    [Work Set 4]
    99 lbs x 14 @ 1 RIR - 120 s rest
    [Work Set 5]
    99 lbs x 13 @ 1 RIR - 120 s rest
    [Work Set 6]
    99 lbs x 12 @ 1 RIR - 120 s rest
    [Work Set 7]
    99 lbs x 11 @ 1 RIR - 120 s rest

    Smith Calf Raise - 3 seconds up, 2 second pause at top, 3 seconds down, 2 seconds pause bottom
    [Warm Up Set 1]
    135 lbs x 5 - 120 s rest
    [Work Set 1]
    135 lbs x 23 @ 0 RIR - 120 s rest
    [Work Set 2]
    135 lbs x 16 @ 0 RIR - 120 s rest
    [Work Set 3]
    135 lbs x 13 @ 0 RIR - 120 s rest
    [Work Set 4]
    135 lbs x 12 @ 0 RIR - 120 s rest
    [Work Set 5]
    135 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 16 Reps @ 1 RIR - 120 s rest
    [Work Set 2]
    BW x 13 Reps @ 1 RIR - 120 s rest
    [Work Set 3]
    BW x 11 Reps @ 1 RIR - 120 s rest
    [Work Set 4]
    BW x 9 Reps @ 1 RIR - 120 s rest
    [Work Set 5]
    BW x 9 Reps @ 1 RIR - 120 s rest

    Notes:

    ~ 1 Hour 45 Minutes

    I'm changing my hamstring work from romanian deadlifts to leg curls because I feel a bit tight and I don't want to risk it. Same thing happened last leg day.
    Last edited by Camarija; 01-11-2022 at 09:53 PM.
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  4. #184
    Registered User EliKoehn's Avatar
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    I actually glanced over the pullups until I got to the end of your post and was instead going to comment on the 75s for 12 on incline being solid, but that's even better. Great job!
    Bench: 320
    Squat: 385
    Deadlift: 505

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  5. #185
    Masstrophysicist Camarija's Avatar
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    Originally Posted by EliKoehn View Post
    I actually glanced over the pullups until I got to the end of your post and was instead going to comment on the 75s for 12 on incline being solid, but that's even better. Great job!
    Thanks Bro!

    It's just weird because I think I've put on close to 10 lbs over the last 4 weeks but my pullups keep going up.

    Cheers!!!
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  6. #186
    Masstrophysicist Camarija's Avatar
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    Mesocycle 4 - Week 4 - pt. 2
    Ramping Volume





    Date: Tuesday, January 11, 2022

    Sleep: 8 Hours

    Diet: Calorie Surplus



    Total : +3,000 calories, +200 g protein, +70 g fat, +20 g fiber


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

    Energy Level: Great

    Workout: Upper Day B

    Training Phase: Around Maintenance Volume

    Cable Cross Lateral Raise
    [Warm Up Set 1]
    30 lbs x 5 - 90 s rest
    [Work Set 1]
    30 lbs x 20 @ 1 RIR - 90 s rest
    [Work Set 2]
    30 lbs x 12 @ 1 RIR - 90 s rest
    [Work Set 3]
    30 lbs x 10 @ 1 RIR - 90 s rest
    [Work Set 4]
    30 lbs x 8 @ 1 RIR - 90 s rest
    [Work Set 5]
    30 lbs x 8 @ 1 RIR - 90 s rest
    [Work Set 6]
    30 lbs x 8 @ 1 RIR - 90 s rest

    Cable Cross Face Pull
    [Warm Up Set 1]
    20 lbs x 5 - 90 s rest
    [Work Set 1]
    20 lbs x 18 @ 1 RIR - 90 s rest
    [Work Set 2]
    20 lbs x 15 @ 1 RIR - 90 s rest
    [Work Set 3]
    20 lbs x 13 @ 1 RIR - 90 s rest
    [Work Set 4]
    20 lbs x 13 @ 1 RIR - 90 s rest
    [Work Set 5]
    20 lbs x 13 @ 1 RIR - 90 s rest
    [Work Set 6]
    20 lbs x 13 @ 1 RIR - 90 s rest

    French Press
    [Warm Up Set 1]
    Bar + 30 kg x 5 @ - 120 s rest
    [Work Set 1]
    Bar + 40 kg x 10 @ 1 RIR - 120 s rest
    [Work Set 2]
    Bar + 40 kg x 7 @ 1 RIR - 120 s rest
    [Work Set 3]
    Bar + 40 kg x 5 @ 1 RIR - 120 s rest
    [Work Set 4]
    Bar + 40 kg x 5 @ 1 RIR - 150 s rest

    Cable Cross Tricep Extension
    [Warm Up Set 1]
    40 lbs x 4 @ 1 RIR - 120 s rest
    [Work Set 1]
    40 lbs x 15 @ 1 RIR - 120 s rest
    [Work Set 2]
    40 lbs x 9 @ 1 RIR - 120 s rest
    [Work Set 3]
    40 lbs x 9 @ 1 RIR - 120 s rest
    [Work Set 4]
    40 lbs x 9 @ 1 RIR - 120 s rest

    Preacher Curl Machine
    [Warm Up Set 1]
    75 lbs x 4 @ 1 RIR - 120 s rest
    [Work Set 1]
    75 lbs x 20 @ 1 RIR - 120 s rest
    [Work Set 2]
    75 lbs x 12 @ 1 RIR - 120 s rest
    [Work Set 3]
    75 lbs x 9 @ 1 RIR - 120 s rest
    [Work Set 4]
    75 lbs x 8 @ 1 RIR - 120 s rest

    Single Arm Bayesian Cable Curl
    [Warm Up Set 1]
    60 lbs per side x 3 @ 1 RIR - 90 s rest
    [Work Set 1]
    60 lbs per side x 10 @ 1 RIR - 90 s rest
    [Work Set 2]
    60 lbs per side x 7 @ 1 RIR - 90 s rest
    [Work Set 3]
    60 lbs per side x 7 @ 1 RIR - 90 s rest
    [Work Set 4]
    60 lbs per side x 7 @ 1 RIR - 90 s rest

    Notes:
    ~ 1 Hour 20 Minutes

    Fun workout




    Date: Wednesday, January 12, 2021

    Sleep: 7 Hours

    Diet: Calorie Surplus



    Total : +3,000 calories, +200 g protein, +70 g fat, +20 g fiber

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

    Energy Level: Great

    Workout: Lower Day B

    Training Phase: Ramping Volume

    Hip Adduction with 2 second pause
    [Warm Up Set 1]
    105 lbs x 7 - 30 s rest
    [Work Set 1]
    105 lbs x 27 @ 1 RIR - 30 s rest
    [Work Set 2]
    105 lbs x 17 @ 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 24 @ 1 RIR - 30 s rest

    Standing Calf Raise
    [Warm Up Set 1]
    135 lbs x 5 - 120 s rest
    [Work Set 1]
    135 lbs x 15 @ 1 RIR - 120 s rest
    [Work Set 2]
    135 lbs x 12 @ 1 RIR - 120 s rest
    [Work Set 3]
    135 lbs x 10 @ 1 RIR - 120 s rest
    [Work Set 4]
    135 lbs x 9 @ 1 RIR - 120 s rest

    Seated Calf Raise
    [Warm Up Set 1]
    65 lbs x 5 - 120 s rest
    [Work Set 1]
    65 lbs x 13 @ 1 RIR - 120 s rest
    [Work Set 2]
    65 lbs x 10 @ 1 RIR - 120 s rest
    [Work Set 3]
    65 lbs x 10 @ 1 RIR - 120 s rest
    [Work Set 4]
    65 lbs x 10 @ 1 RIR - 120 s rest

    Hanging Leg Raise
    [Warm Up Set 1]
    BW x 5 Reps - 120 s rest
    [Work Set 1]
    BW x 16 Reps @ 1 RIR - 120 s rest
    [Work Set 2]
    BW x 13 Reps @ 1 RIR - 150 s rest
    [Work Set 3]
    BW x 11 Reps @ 1 RIR - 120 s rest
    [Work Set 4]
    BW x 9 Reps @ 1 RIR - 120 s rest

    Decline Ab Crunch [Setting #3]
    [Warm Up Set 1]
    45 lbs x 7 Reps - 120 s rest
    [Work Set 1]
    45 lbs x 25 Reps @ 1 RIR - 120 s rest
    [Work Set 2]
    45 lbs x 22 Reps @ 1 RIR - 120 s rest
    [Work Set 3]
    45 lbs x 19 Reps @ 1 RIR - 120 s rest
    [Work Set 4]
    45 lbs x 19 Reps @ 1 RIR - 120 s rest

    Notes:
    ~ 1 Hour

    Just finished traveling all day, but it's an easy gym day so let's do this!!
    Last edited by Camarija; 01-13-2022 at 10:12 AM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
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  7. #187
    Masstrophysicist Camarija's Avatar
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    Mesocycle 4 - Week 4 - pt. 3
    Ramping Volume





    Date: Thursday, January 13, 2021

    Sleep: 8 Hours

    Diet: Calorie Surplus



    Total : +3,000 calories, +200 g protein, +70 g fat, +20 g fiber


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

    Energy Level: Great

    Workout: Upper Day C

    Training Phase: Ramping Volume

    Incline Barbell Bench Press
    [Warm Up Set 1]
    135 lbs x 7 - 120 s rest
    [Warm Up Set 2]
    155 lbs x 3 - 120 s rest
    [Warm Up Set 3]
    175 lbs x 2 - 180 s rest
    [Work Set 1]
    175 lbs x 11 @ 0 RIR - 180 s rest
    [Work Set 2]
    175 lbs x 7 @ 1 RIR - 180 s rest
    [Work Set 3]
    175 lbs x 6 @ 1 RIR - 180 s rest
    [Work Set 4]
    175 lbs x 5 @ 1 RIR - 180 s rest

    Dips
    [Warm Up Set 1]
    BW x 5 @ 1 RIR - 120 s rest
    [Work Set 1]
    BW x 16 @ 1 RIR - 120 s rest
    [Work Set 2]
    BW x 11 @ 1 RIR - 120 s rest
    [Work Set 3]
    BW x 9 @ 0 RIR - 120 s rest
    [Work Set 4]
    BW x 8 @ 1 RIR - 120 s rest

    Sternum Pull Up
    [Warm Up Set 1]
    BW x 3 - 120 s rest
    [Warm Up Set 2]
    BW x 3 - 180 s rest
    [Work Set 1]
    BW x 14 @ 1 RIR - 180 s rest
    [Work Set 2]
    BW x 7 @ 1 RIR - 180 s rest
    [Work Set 3]
    BW x 6 @ 1 RIR - 180 s rest
    [Work Set 4]
    BW x 5 @ 1 RIR - 180 s rest

    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 ]
    100 lbs x 8 @ 1 RIR - 120 s rest

    Cable Cross Lateral Raise
    [Warm Up Set 1]
    15 lbs per side x 5 - 90 s rest
    [Work Set 1]
    15 lbs per side x 13 @ 1 RIR - 180 s rest
    [Work Set 2]
    15 lbs per side x 7 @ 1 RIR - 180 s rest
    [Work Set 3]
    15 lbs per side x 5 @ 1 RIR - 90 s rest
    [Work Set 4]
    15 lbs per side x 5 @ 1 RIR - 90 s rest
    [Work Set 5]
    15 lbs per side x 5 @ 0 RIR - 90 s rest

    Cable Cross Face Pull [setting: 6]
    [Warm Up Set 1]
    10 lbs per side x 5 - 90 s rest
    [Work Set 1]
    10 lbs per side x 16 @ 1 RIR - 90 s rest
    [Work Set 2]
    10 lbs per side x 13 @ 1 RIR - 90 s rest
    [Work Set 3]
    10 lbs per side x 12 @ 1 RIR - 90 s rest
    [Work Set 4]
    10 lbs per side x 12 @ 1 RIR - 90 s rest
    [Work Set 5]
    10 lbs per side x 12 @ 1 RIR - 90 s rest

    Cable Cross Tricep Extension
    [Warm Up Set 1]
    20 lbs per side x 7 - 120 s rest
    [Work Set 1]
    25 lbs per side x 13 @ 1 RIR - 120 s rest
    [Work Set 2]
    25 lbs per side x 8 @ 0 RIR - 120 s rest
    [Work Set 3]
    25 lbs per side x 6 @ 0 RIR - 120 s rest
    [Work Set 4]
    25 lbs per side x 5 @ 0 RIR - 120 s rest

    Bayesian Cable Curl
    [Warm Up Set 1]
    30 lbs per side x 3 - 120 s rest
    [Work Set 1]
    30 lbs per side x 11 @ 1 RIR - 120 s rest
    [Work Set 2]
    30 lbs per side x 9 @ 1 RIR - 120 s rest
    [Work Set 3]
    30 lbs per side x 8 @ 1 RIR - 120 s rest
    [Work Set 4]
    30 lbs per side x 6 @ 1 RIR - 120 s rest

    Notes:
    ~ 2 Hours

    I decided to take half a Scoop of 1,3 Volt preworkout. Holy concentration batman! Haven't had preworkout in months, oh my wowowow.

    Last edited by Camarija; 01-13-2022 at 09:12 PM.
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  8. #188
    Masstrophysicist Camarija's Avatar
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    Mesocycle 4 - Week 5 - pt. 1
    Deload Week





    Date: Sunday, January 15, 2022

    Sleep: 9 Hours

    Diet: Calorie Surplus



    Total : +3,000 calories, +200 g protein, +70 g fat, +20 g fiber


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

    Energy Level: Great

    Workout: Upper Day A

    Training Phase: Deload

    Incline DB Bench Press [4th incline notch]
    [Warm Up Set 1]
    55 lbs x 9 - 120 s rest
    [Warm Up Set 2]
    65 lbs x 6 - 120 s rest
    [Warm Up Set 3]
    75 lbs x 3 - 120 s rest
    [Work Set 1]
    75 lbs x 6 @ 6 RIR - 120 s rest
    [Work Set 2]
    75 lbs x 4 @ ? RIR - 120 s rest

    DB Bench Press [1st incline notch]
    [Work Set 1]
    75 lbs x 3 @ ? RIR - 120 s rest
    [Work Set 2]
    75 lbs x 3 @ ? RIR - 120 s rest

    Sternum Pull Up
    [Warm Up Set 1]
    BW x 3 - 120 s rest
    [Warm Up Set 2]
    BW x 3 - 120 s rest
    [Work Set 1]
    BW x 8 @ 7 RIR - 120 s rest
    [Work Set 2]
    BW x 4 @ ? RIR - 120 s rest

    One Arm J Row
    [Warm Up Set 1]
    55 lbs x 3 - 60 s rest
    [Warm Up Set 2]
    55 lbs x 3 - 120 s rest
    [Work Set 1]
    55 lbs x 6 @ ??? RIR - 120 s rest
    [Work Set 2]
    55 lbs x 6 @ ??? RIR - 120 s rest

    Cable Cross Lateral Raise
    [Warm Up Set 1]
    10 lbs per side x 6 - 90 s rest
    [Work Set 1]
    10 lbs per side x 11 @ ? RIR - 90 s rest
    [Work Set 2]
    10 lbs per side x 7 @ ? RIR - 90 s rest
    [Work Set 3]
    10 lbs per side x 5 @ ? RIR - 90 s rest

    Cable Cross Face Pull
    [Warm Up Set 1]
    10 lbs per side x 5 - 90 s rest
    [Work Set 1]
    10 lbs per side x 8 @ ? RIR - 90 s rest
    [Work Set 2]
    10 lbs per side x 7 @ ? RIR - 90 s rest
    [Work Set 3]
    10 lbs per side x 6 @ ? RIR - 90 s rest

    French Press
    [Warm Up Set 1]
    80 lbs x 5 @ - 120 s rest
    [Warm Up Set 2]
    100 lbs x 2 @ - 120 s rest
    [Work Set 1]
    100 lbs x 5 @ ? RIR - 120 s rest
    [Work Set 2]
    100 lbs x 4 @ ? RIR - 120 s rest

    Hammer Strength Preacher Curl
    [Warm Up Set 1]
    70 lbs x 3 - 120 s rest
    [Warm Up Set 2]
    70 lbs x 3 - 120 s rest
    [Work Set 1]
    70 lbs x 10 @ ? RIR - 120 s rest
    [Work Set 2]
    70 lbs x 5 @ ? RIR - 120 s rest
    [Work Set 3]
    70 lbs x 4 @ ? RIR - 120 s rest

    Notes:
    Taking it nice and easy during my deload. This is where I recover and grow

    ~ 1 Hour 15 Minutes




    Date: Monday, January 17, 2022
    Sleep: 9 Hours

    Diet: Calorie Surplus



    Total : +3,000 calories, +200 g protein, +70 g fat, +20 g fiber

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

    Energy Level: Good

    Workout: Lower Day A

    Training Phase: Ramping Volume

    Hip Adduction with 2 second pause
    [Warm Up Set 1]
    105 lbs x 7 - 30 s rest
    [Work Set 1]
    105 lbs x 15 @ 1 RIR - 30 s rest
    [Work Set 2]
    105 lbs x 10 @ 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 15 @ 1 RIR - 30 s rest
    [Work Set 2]
    90 lbs x 12 @ 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 8 @ ? RIR - 180 s rest
    [Work Set 2]
    360 lbs x 6 @ ? RIR - 180 s rest
    [Work Set 3]
    360 lbs x 5 @ ? RIR - 180 s rest
    [Work Set 4]
    360 lbs x 5 @ ? RIR - 180 s rest

    Prone Leg Curl
    [Warm Up Set 1]
    100 lbs x 5 - 120 s rest
    [Work Set 1]
    100 lbs x 12 @ ? RIR - 120 s rest
    [Work Set 2]
    100 lbs x 8 @ ? RIR - 120 s rest
    [Work Set 3]
    100 lbs x 8 @ ? RIR - 120 s rest
    [Work Set 4]
    100 lbs x 7 @ ? 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]
    135 lbs x 5 - 120 s rest
    [Work Set 1]
    135 lbs x 8 @ ? RIR - 120 s rest
    [Work Set 2]
    135 lbs x 6 @ ? RIR - 120 s rest
    [Work Set 3]
    135 lbs x 5 @ ? RIR - 120 s rest

    Hanging Leg Raise
    [Warm Up Set 1]
    BW x 5 Reps - 120 s rest
    [Work Set 1]
    BW x 8 Reps @ ? RIR - 120 s rest
    [Work Set 2]
    BW x 7 Reps @ ? RIR - 120 s rest
    [Work Set 3]
    BW x 6 Reps @ ? RIR - 120 s rest

    Notes:
    ~ 1 Hour

    Nice and easy workout, plenty of reps in reserve. Just taking it easy and trying to get rid of accumulated fatigue.
    Last edited by Camarija; 01-18-2022 at 02:20 PM.
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  9. #189
    Somebody's husband Motiviert's Avatar
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    Just found this thread, y'all mind if I hang around? The post in op is well put together, structured and disciplinary based training is my jam.
    I know who I am. And after all these years, there’s a victory in that.

    All liberals deserve death

    *Proud member of the misc 767 & USA vs. Germany world cup ban
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  10. #190
    Somebody's husband Motiviert's Avatar
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    Originally Posted by Camarija View Post
    Welcome bro!!

    I'm all about accountability and planning.

    'A MAN A PLAN A CANAL PANAMA' or something like that :-P
    Lmfao
    Agreed! Thanks for having me
    I know who I am. And after all these years, there’s a victory in that.

    All liberals deserve death

    *Proud member of the misc 767 & USA vs. Germany world cup ban
    -People who say money can't buy happiness, have never paid the adoption fee at the pound and went home with a new best friend
    *There's no such thing as a bad dog, only a bad dog owner

    If you see myself and swoleyo in a thread, remind me to rep him.
    Reply With Quote

  11. #191
    Registered User EliKoehn's Avatar
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    Hopefully the lighter day carries over to great performance in the future!

    Also, on those hanging leg raises - do you pause at the top? I find it hard to perform those unless I'm basically moving in slow motion and hold still at the end, since any jerkiness results in swinging which throws the whole thing off.
    Bench: 320
    Squat: 385
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  12. #192
    Masstrophysicist Camarija's Avatar
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    Originally Posted by Motiviert View Post
    Just found this thread, y'all mind if I hang around? The post in op is well put together, structured and disciplinary based training is my jam.
    Welcome bro!!

    I'm all about accountability and planning.

    'A MAN A PLAN A CANAL PANAMA' or something like that :-P




    Originally Posted by EliKoehn View Post
    Hopefully the lighter day carries over to great performance in the future!

    Also, on those hanging leg raises - do you pause at the top? I find it hard to perform those unless I'm basically moving in slow motion and hold still at the end, since any jerkiness results in swinging which throws the whole thing off.
    I definitely try to control the swing, but I not obsessive about it

    What matters more is the quality of each rep

    Before each rep, I exhale the air from my diaphragm and really feel the abs contracting, pulling my legs up

    Last edited by Camarija; 01-18-2022 at 02:22 PM.
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  13. #193
    Masstrophysicist Camarija's Avatar
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    Mesocycle 4 - Week 5 - pt. 2
    Deload Week





    Date: Tuesday, January 18, 2022

    Sleep: 8 Hours

    Diet: Calorie Surplus



    Total : +3,000 calories, +200 g protein, +70 g fat, +20 g fiber


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

    Energy Level: Great

    Workout: Upper Day B

    Training Phase: Deload

    Cable Cross Lateral Raise
    [Warm Up Set 1]
    10 lbs x 6 - 90 s rest
    [Work Set 1]
    10 lbs x 11 @ ? RIR - 90 s rest
    [Work Set 2]
    10 lbs x 7 @ ? RIR - 90 s rest
    [Work Set 3]
    10 lbs x 5 @ ? RIR - 90 s rest

    Cable Cross Face Pull
    [Warm Up Set 1]
    10 lbs x 5 - 90 s rest
    [Work Set 1]
    10 lbs x 9 @ ? RIR - 90 s rest
    [Work Set 2]
    10 lbs x 8 @ ? RIR - 90 s rest
    [Work Set 3]
    10 lbs x 7 @ ? RIR - 90 s rest

    French Press
    [Warm Up Set 1]
    80 lbs x 5 - 120 s rest
    [Warm Up Set 2]
    100 lbs x 2 @ - 120 s rest
    [Work Set 1]
    100 lbs x 5 @ ? RIR - 120 s rest
    [Work Set 2]
    100 lbs x 4 @ ? RIR - 120 s rest

    Cable Cross Tricep Extension
    [Warm Up Set 1]
    20 lbs per side x 7 - 120 s rest
    [Work Set 1]
    25 lbs per side x 7 @ ? RIR - 120 s rest
    [Work Set 2]
    25 lbs per side x 4 @ ? RIR - 120 s rest

    Hammer Strength Preacher Curl
    [Warm Up Set 1]
    70 lbs x 3 - 120 s rest
    [Warm Up Set 2]
    70 lbs x 3 - 120 s rest
    [Work Set 1]
    70 lbs x 10 @ ? RIR - 120 s rest
    [Work Set 2]
    70 lbs x 5 @ ? RIR - 120 s rest

    Single Arm Bayesian Cable Curl
    [Warm Up Set 1]
    30 lbs per side x 3 - 120 s rest
    [Work Set 1]
    30 lbs per side x 6 @ ? RIR - 120 s rest
    [Work Set 2]
    30 lbs per side x 5 @ ? RIR - 120 s rest

    Notes:
    ~ 45 Minutes

    Just cruising nice and easy this deload week

    Last edited by Camarija; 01-18-2022 at 02:15 PM.
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  14. #194
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    Mesocycle 5 - Week 1 - pt. 1
    Ramping Volume





    Date: Sunday, January 23, 2021

    Sleep: 9 Hours

    Diet: Calorie Surplus



    Total : +3,000 calories, +200 g protein, +70 g fat, +20 g fiber


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

    Energy Level: Great

    Workout: Upper Day A

    Training Phase: Ramping Volume

    Incline DB Bench Press [4th incline notch]
    [Warm Up Set 1]
    55 lbs x 9 - 120 s rest
    [Warm Up Set 2]
    75 lbs x 3 - 120 s rest
    [Work Set 1]
    75 lbs x 12 @ 1 RIR - 180 s rest
    [Work Set 2]
    75 lbs x 9 @ 1 RIR - 180 s rest
    [Work Set 3]
    75 lbs x 7 @ 1 RIR - 180 s rest

    DB Bench Press [1st incline notch]
    [Work Set 1]
    80 lbs x 6 @ 1 RIR - 120 s rest
    [Work Set 2]
    80 lbs x 5 @ 1 RIR - 180 s rest
    [Work Set 3]
    80 lbs x 5 @ 1 RIR - 120 s rest

    Sternum Pull Up
    [Warm Up Set 1]
    BW x 3 - 120 s rest
    [Warm Up Set 2]
    BW x 3 - 120 s rest
    [Work Set 1]
    BW x 14 @ 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

    Standing One Arm Hammer Strength Mid Row Pronate
    [Warm Up Set 1]
    90 lbs x 3 - 120 s rest
    [Warm Up Set 2]
    90 lbs x 3 - 120 s rest
    [Work Set 1]
    90 lbs x 15 @ ??? RIR - 120 s rest
    [Work Set 2]
    100 lbs x 12 @ ??? RIR - 120 s rest
    [Work Set 3]
    100 lbs x 12 @ ??? RIR - 120 s rest

    Cable Cross Lateral Raise
    [Warm Up Set 1]
    10 lbs x 6 - 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 8 @ 1 RIR - 90 s rest

    Cable Cross Face Pull
    [Warm Up Set 1]
    10 lbs x 5 - 90 s rest
    [Work Set 1]
    10 lbs x 14 @ 1 RIR - 90 s rest
    [Work Set 2]
    10 lbs x 12 @ 1 RIR - 90 s rest
    [Work Set 3]
    10 lbs x 11 @ 1 RIR - 90 s rest

    French Press
    [Warm Up Set 1]
    80 lbs x 4 @ - 120 s rest
    [Warm Up Set 2]
    100 lbs x 2 @ - 120 s rest
    [Work Set 1]
    100 lbs x 10 @ 1 RIR - 120 s rest
    [Work Set 2]
    100 lbs x 7 @ 1 RIR - 120 s rest
    [Work Set 3]
    100 lbs x 5 @ 1 RIR - 120 s rest

    Hammer Strength Preacher Curl Machine
    [Warm Up Set 1]
    70 lbs x 3 - 120 s rest
    [Warm Up Set 2]
    70 lbs x 3 - 120 s rest
    [Work Set 1]
    70 lbs x 14 @ 1 RIR - 120 s rest
    [Work Set 2]
    70 lbs x 7 @ 1 RIR - 120 s rest
    [Work Set 3]
    70 lbs x 5 @ 1 RIR - 120 s rest

    Notes:
    Haven't started yet! Feeling good after my deload week, ready to hit the gym and grow some new muscle!!

    Fatigue kicked in around my 3rd set of cable lateral raises.

    I think I should have stopped at 3 sets for Lateral raises.

    Ended up doing a leg day later this week and took it like a second deload week




    Friday January 28th

    Light Leg Day

    Back Squat
    45 x 10
    135 x 5
    135 x 5
    185 x 5
    225 x 3
    245 x 3
    265 x 2
    275 x 1
    245 x 4
    225 x 6

    Seated Leg Curls
    90 x 10
    110 x 12
    130 x 10
    110 x 10

    Calf Raises
    4 sets

    Hanging Leg Raises
    3 Sets

    Just did a light leg day to maintain
    Last edited by Camarija; 01-30-2022 at 12:58 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
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  15. #195
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    Mesocycle 5 - Week 1 - pt. 1
    Ramping Volume





    Date: Sunday, January 30, 2021

    Sleep: 9 Hours

    Diet: Calorie Surplus



    Total : +3,000 calories, +200 g protein, +70 g fat, +20 g fiber


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

    Energy Level: Great

    Workout: Upper Day A

    Training Phase: Ramping Volume

    Incline DB Bench Press [4th incline notch]
    [Warm Up Set 1]
    55 lbs x 9 - 120 s rest
    [Warm Up Set 2]
    80 lbs x 3 - 180 s rest
    [Work Set 1]
    80 lbs x 9 @ 2 RIR - 180 s rest
    [Work Set 2]
    80 lbs x 6 @ 2 RIR - 180 s rest
    [Work Set 3]
    80 lbs x 5 @ 1 RIR - 180 s rest

    DB Bench Press [1st incline notch]
    [Work Set 1]
    80 lbs x 5 @ 2 RIR - 120 s rest
    [Work Set 2]
    80 lbs x 5 @ 1 RIR - 180 s rest

    Sternum Pull Up
    [Warm Up Set 1]
    BW x 3 - 120 s rest
    [Warm Up Set 2]
    BW x 3 - 120 s rest
    [Work Set 1]
    BW x 13 @ 2 RIR - 180 s rest
    [Work Set 2]
    BW x 7 @ 2 RIR - 180 s rest
    [Work Set 3]
    BW x 5 @ 2 RIR - 180 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 14 @ 2 RIR - 120 s rest
    [Work Set 2]
    100 lbs x 9 @ 2 RIR - 120 s rest

    Cable Cross Lateral Raise
    [Warm Up Set 1]
    10 lbs x 5 - 90 s rest
    [Work Set 1]
    10 lbs x 17 @ 2 RIR - 90 s rest
    [Work Set 2]
    10 lbs x 11 @ 2 RIR - 90 s rest
    [Work Set 3]
    10 lbs x 9 @ 2 RIR - 90 s rest

    Cable Cross Face Pull
    [Warm Up Set 1]
    10 lbs x 5 - 90 s rest
    [Work Set 1]
    10 lbs x 12 @ 2 RIR - 90 s rest
    [Work Set 2]
    10 lbs x 11 @ 2 RIR - 90 s rest
    [Work Set 3]
    10 lbs x 10 @ 2 RIR - 90 s rest

    French Press
    [Warm Up Set 1]
    80 lbs x 6 @ - 120 s rest
    [Warm Up Set 2]
    100 lbs x 2 @ - 120 s rest
    [Work Set 1]
    100 lbs x 9 @ 2 RIR - 120 s rest
    [Work Set 2]
    100 lbs x 6 @ 2 RIR - 120 s rest

    Hammer Strength Preacher Curl Machine
    [Warm Up Set 1]
    45 lbs x 5 - 120 s rest
    [Warm Up Set 2]
    70 lbs x 2 - 120 s rest
    [Work Set 1]
    70 lbs x 13 @ 2 RIR - 120 s rest
    [Work Set 2]
    70 lbs x 6 @ 2 RIR - 120 s rest

    Notes:
    Let's try starting this meso again, last week was untenable. Good news is I can start with lower volume now

    ~ 1 Hour 35 Minutes


    Last edited by Camarija; 01-30-2022 at 08:16 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
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  16. #196
    Masstrophysicist Camarija's Avatar
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    Leg Day

    6 hours sleep

    Nutrition on point

    Felt bad today, still did a leg day

    Leg Press Selectorized
    120 x 10
    200 x 6
    300 x 6
    320 x 8
    340 x 7
    360 x 6
    380 x 5

    Seated Leg Curl
    90 x 10
    110 x 12
    120 x 12
    120 x 10
    120 x 9

    Hanging Leg Raise
    5
    14
    11
    9

    Single Leg Calf Raise
    2 Reps each leg
    10 Reps each leg
    12 Reps each leg
    12 Reps each leg

    Calf Raise on Leg Press Machine
    200 lbs x 14 reps
    200 lbs x 11 reps

    ~ 1 Hour and 10 Minutes ? Ish?
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  17. #197
    Masstrophysicist Camarija's Avatar
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    Mesocycle 5 - Week 1 - pt. 2
    Ramping Volume





    Date: Tuesday, February 1, 2021

    Sleep: 9 Hours

    Diet: Calorie Surplus



    Total : +3,000 calories, +200 g protein, +70 g fat, +20 g fiber


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

    Energy Level: Okay

    Workout: Upper Day B

    Training Phase: Ramping Volume

    Laying Cable Cross Lateral Raise
    [Warm Up Set 1]
    10 lbs x 5 - 90 s rest
    [Work Set 1]
    10 lbs x 18 @ 2 RIR - 90 s rest
    [Work Set 2]
    10 lbs x 14 @ 2 RIR - 90 s rest
    [Work Set 3]
    10 lbs x 11 @ 2 RIR - 90 s rest

    Cable Cross Face Pull [Setting:8]
    [Warm Up Set 1]
    10 lbs x 7 - 90 s rest
    [Work Set 1]
    10 lbs x 17 @ 2 RIR - 90 s rest
    [Work Set 2]
    10 lbs x 17 @ 2 RIR - 90 s rest
    [Work Set 3]
    10 lbs x 15 @ 2 RIR - 90 s rest

    French Press
    [Warm Up Set 1]
    80 lbs x 6 @ - 120 s rest
    [Warm Up Set 2]
    100 lbs x 2 @ - 120 s rest
    [Work Set 1]
    100 lbs x 9 @ 2 RIR - 120 s rest
    [Work Set 2]
    100 lbs x 6 @ 2 RIR - 120 s rest
    [Work Set 3]
    100 lbs x 5 @ 2 RIR - 120 s rest

    Cable Cross Tricep Extension
    [Warm Up Set 1]
    20 lbs per side x 6 - 120 s rest
    [Work Set 1]
    25 lbs per side x 10 @ 2 RIR - 120 s rest
    [Work Set 2]
    25 lbs per side x 5 @ 1 RIR - 120 s rest

    Hammer Strength Preacher Curl Machine
    [Warm Up Set 1]
    45 lbs x 5 - 120 s rest
    [Warm Up Set 2]
    70 lbs x 2 - 120 s rest
    [Work Set 1]
    70 lbs x 13 @ 2 RIR - 120 s rest
    [Work Set 2]
    70 lbs x 6 @ 2 RIR - 120 s rest
    [Work Set 3]
    70 lbs x 5 @ 2 RIR - 120 s rest

    Cybex Curl Machine
    [Warm Up Set 1]
    90 lbs per side x 3 - 90 s rest
    [Work Set 1]
    90 lbs per side x 11 @ 2 RIR - 90 s rest
    [Work Set 2]
    90 lbs per side x 8 @ 2 RIR - 90 s rest

    Notes:
    ~ 55 Minutes


    Last edited by Camarija; 02-01-2022 at 06:25 PM.
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  18. #198
    Registered User EliKoehn's Avatar
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    100lb French press in the hypertrophy range sounds pretty intense.. Good luck man lol.
    Bench: 320
    Squat: 385
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  19. #199
    Masstrophysicist Camarija's Avatar
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    Originally Posted by EliKoehn View Post
    100lb French press in the hypertrophy range sounds pretty intense.. Good luck man lol.


    It's a great stretch, I mainly focus on keeping my elbows in throughout.

    I'm still trying to figure out what to do with my lower body, because once the weight gets heavy it lifts me up on the other side.
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  20. #200
    Masstrophysicist Camarija's Avatar
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    Date: Wednesday, February 2, 2021

    Sleep: 8 Hours

    Diet: Calorie Surplus



    Total : +3,000 calories, +200 g protein, +70 g fat, +20 g fiber

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

    Energy Level: Great

    Workout: Lower Day B

    Training Phase: Ramping Volume

    Hip Adduction with 2 second pause
    [Warm Up Set 1]
    105 lbs x 7 - 30 s rest
    [Work Set 1]
    105 lbs x 25 @ 2 RIR - 30 s rest
    [Work Set 2]
    105 lbs x 15 @ 2 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 25 @ 2 RIR - 30 s rest
    [Work Set 2]
    90 lbs x 20 @ 2 RIR - 30 s rest

    Cybex 60 defree Calf Raise
    [Warm Up Set 1]
    110 lbs x 5 - 120 s rest
    [Work Set 1]
    110 lbs x 17 @ 2 RIR - 120 s rest
    [Work Set 2]
    110 lbs x 11 @ 2 RIR - 120 s rest
    [Work Set 3]
    110 lbs x 9 @ 2 RIR - 120 s rest

    Seated Calf Raise
    [Warm Up Set 1]
    60 lbs x 5 - 120 s rest
    [Work Set 1]
    60 lbs x 15 @ 2 RIR - 120 s rest
    [Work Set 2]
    60 lbs x 11 @ 2 RIR - 120 s rest

    Hanging Leg Raise
    [Warm Up Set 1]
    BW x 5 Reps - 120 s rest
    [Work Set 1]
    BW x 14 Reps @ 2 RIR - 120 s rest
    [Work Set 2]
    BW x 11 Reps @ 2 RIR - 120 s rest
    [Work Set 3]
    BW x 9 Reps @ 2 RIR - 120 s rest

    Decline Ab Crunch [Setting #3]
    [Warm Up Set 1]
    45 lbs x 5 Reps - 120 s rest
    [Work Set 1]
    45 lbs x 20 Reps @ 3 RIR - 120 s rest
    [Work Set 2]
    45 lbs x 15 Reps @ 3 RIR - 120 s rest

    Notes:

    ~ 45 minutes
    Last edited by Camarija; 02-02-2022 at 09:32 PM.
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  21. #201
    Registered User coachcalande's Avatar
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    Originally Posted by Camarija View Post


    It's a great stretch, I mainly focus on keeping my elbows in throughout.

    I'm still trying to figure out what to do with my lower body, because once the weight gets heavy it lifts me up on the other side.

    Maybe tuck your feet under some hex DBs if you have any there at the gym?
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  22. #202
    Masstrophysicist Camarija's Avatar
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    Originally Posted by coachcalande View Post
    Maybe tuck your feet under some hex DBs if you have any there at the gym?
    Hey that's a great idea!!! I'll give it a shot

    Thanks Coach!!
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  23. #203
    Masstrophysicist Camarija's Avatar
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    Mesocycle 5 - Week 1 - pt. 3
    Ramping Volume





    Date: Thursday, February 3, 2021

    Sleep: 8 Hours

    Diet: Calorie Surplus



    Total : +3,000 calories, +200 g protein, +70 g fat, +20 g fiber


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

    Energy Level: Great

    Workout: Upper Day C

    Training Phase: Ramping Volume

    Incline Barbell Bench Press
    [Warm Up Set 1]
    135 lbs x 7 - 120 s rest
    [Warm Up Set 2]
    155 lbs x 3 - 120 s rest
    [Warm Up Set 3]
    175 lbs x 2 - 180 s rest
    [Work Set 1]
    175 lbs x 9 @ 1 RIR - 180 s rest
    [Work Set 2]
    175 lbs x 6 @ 1 RIR - 180 s rest
    [Work Set 3]
    175 lbs x 5 @ 1 RIR - 180 s rest

    Dips
    [Warm Up Set 1]
    BW x 5 - 120 s rest
    [Work Set 1]
    BW x 15 @ 2 RIR - 120 s rest
    [Work Set 2]
    BW x 10 @ 2 RIR - 120 s rest

    Sternum Pull Up
    [Warm Up Set 1]
    BW x 3 - 120 s rest
    [Warm Up Set 2]
    BW x 3 - 180 s rest
    [Work Set 1]
    BW x 13 @ 2 RIR - 180 s rest
    [Work Set 2]
    BW x 7 @ 2 RIR - 180 s rest
    [Work Set 3]
    BW x 5 @ 2 RIR - 180 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 14 @ 2 RIR - 120 s rest
    [Work Set 2]
    100 lbs x 9 @ 2 RIR - 120 s rest

    Laying Cable Cross Lateral Raise
    [Warm Up Set 1]
    15 lbs per side x 4 - 90 s rest
    [Work Set 1]
    15 lbs per side x 11 @ 2 RIR - 180 s rest
    [Work Set 2]
    15 lbs per side x 9 @ 2 RIR - 180 s rest
    [Work Set 3]
    15 lbs per side x 7 @ 1 RIR - 90 s rest

    Cable Cross Face Pull [setting: 6]
    [Warm Up Set 1]
    10 lbs per side x 7 - 90 s rest
    [Work Set 1]
    10 lbs per side x 18 @ 2 RIR - 90 s rest
    [Work Set 2]
    10 lbs per side x 16 @ 2 RIR - 90 s rest
    [Work Set 3]
    10 lbs per side x 14 @ 2 RIR - 90 s rest

    Cable Cross Tricep Extension
    [Warm Up Set 1]
    20 lbs per side x 5 - 120 s rest
    [Work Set 1]
    25 lbs per side x 12 @ 2 RIR - 120 s rest
    [Work Set 2]
    25 lbs per side x 7 @ 2 RIR - 120 s rest

    Cybex Curl Machine
    [Warm Up Set 1]
    90 lbs x 5 - 120 s rest
    [Warm Up Set 1]
    110 lbs x 2 - 120 s rest
    [Work Set 1]
    110 lbs x 12 @ 2 RIR - 120 s rest
    [Work Set 2]
    110 lbs x 7 @ 2 RIR - 120 s rest

    Notes:
    Fun workout not draining
    ~ 1 Hour 30 Minutes

    My Incline Barbell got weaker, but I think it's because I'm using an inefficient form now


    Last edited by Camarija; 02-03-2022 at 04:44 PM.
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  24. #204
    Registered User EliKoehn's Avatar
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    Hey dude. You alright?
    Bench: 320
    Squat: 385
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  25. #205
    Masstrophysicist Camarija's Avatar
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    Originally Posted by EliKoehn View Post
    Hey dude. You alright?
    Everything's great, thanks for checking in!

    I've been traveling for the last several weeks so I haven't been logging here, but I've been consistent and kept the logs on my phone

    I'll throw up my logs later today

    Cheers Brother!!!
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  26. #206
    Masstrophysicist Camarija's Avatar
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    Update

    I've bulked for 3 continuous mesocycles, 15 weeks total.

    Gained ~ 15 lbs

    At the end of last cut, I was around 188 lbs without creatine.
    Right now I'm somewhere around 203 lbs without creatine.

    Starting my cut tomorrow so I'll be posting my planned routine so I can easily check in here for reference of what my nutrition & workout plan will be for the day.
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  27. #207
    Masstrophysicist Camarija's Avatar
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    Nutrition

    Meal 1
    2 Scoops - Dymatize ISO 100
    1 Scoop Orange Triad + Greens
    2 TBSP Olive Oil
    1 Banana
    1 g NAC
    592.5 calories, 51.8 g protein, 29.4 g fat, 3.6 g fiber

    Meal 2
    2 Scoops - Dymatize ISO 100
    2 TBSP Olive Oil
    1 Banana
    585 calories, 51.3 g protein, 29.4 g fat, 3.1 g fiber

    Meal 3
    2 Scoops - Dymatize ISO 100
    1 Scoop Orange Triad + Greens
    1 TBSP Olive Oil
    1 Banana
    Oatmeal Raisin Cookie
    612.5 calories, 53.8 g protein, 22.4 g fat, 4.6 g fiber

    Meal 4
    2 Scoops - Dymatize ISO 100
    1 TBSP Olive Oil
    1 Banana
    465 calories, 51.3 g protein, 15.4 g fat, 3.1 g fiber

    Meal 5
    16 oz Vegetable Soup (POTATOES, CARROTS, PEAS, CORN, GREEN BEANS, LIMA BEANS, OKRA, CELERY, ONIONS)
    1 Banana
    3 g Fish Oil (1,900 mg EPA & DHA)
    5 g Taurine
    500 mg - 1 g Potassium Chloride (increase after 1 week)
    402 calories, 11.98 g protein, 3.4 g fat, 13.78 g fiber


    Total: 2,657.267 calories, 220.18 g protein, 100 g fat, 28.18 g fiber

    -> Slowly removing the oatmeal raisin cookie, 2 tbsp olive oil, and a banana ~ 485 calories and mostly fat
    -> After 2 weeks remove oatmeal raisin cookie
    -> After 3 weeks remove 1 tbsp olive oil
    -> After 4 weeks remove 1 tbsp olive oil
    -> After 5 weeks remove 1 banana



    Minor change, I need to perform Glute Bridges before Hack Squats, otherwise it feels like my quads are going to burst out of my skin. Not exaggerating.
    Last edited by Camarija; 04-06-2022 at 10:22 PM.
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  28. #208
    Registered User JitsuLifting's Avatar
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    How you liking the RP programming so far? Did you set it up yourself? Thinking about doing this style of programming myself.
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  29. #209
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    Originally Posted by JitsuLifting View Post
    How you liking the RP programming so far? Did you set it up yourself? Thinking about doing this style of programming myself.
    If you can make strength improvements every week or every two weeks on your main lifts, then this isn't the programming for you.

    Stick to something like Fierce 5 Upper Lower for as long as possible, following the specified progression method. You dont really want to get to this stage fast.

    https://forum.bodybuilding.com/showt...hp?t=162916931

    If you're at a point where you can squat 1.5 x your bodyweight for 5 reps with clean form, and bench 1.25 x your bodyweight for 5 reps with 2 second pauses touching your chest, then you're probably ready.

    Volume ramping with light weight is otherwise a massive waste of time.
    Last edited by Camarija; 04-08-2022 at 05:46 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
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  30. #210
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
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    Physique Update

    ~195 lbs dry in the morning
    (Still natty for now, 2 years 4 months into training)

    Spoiler!


    Diet is going well, about 4 weeks in.

    I'm been off creatine for 6.5 weeks now, plus relatively low carbs for 4 weeks, so most of tge extra stored water should be expelled from my body by now.

    Here on out should be mostly body mass loss (fat & muscle), not water loss.

    Going forward, my plan is to continue ramping volume for 2 additional weeks, and continue my calorie deficit.

    Then I'll take a 1 week deload week, and increase my calories to maintenance.

    Finally, I'll run 5 more weeks of more intense volume ramping, along with calorie deficit.

    I anticipate my weight to be around 188 lbs by the end of the cut, and a decently low body fat % to be able to enjoy a long lean bulk.
    Last edited by Camarija; 05-01-2022 at 01:20 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

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