Date: Saturday, January 21, 2023
Diet: Calorie Deficit
Total: 2,410.2 calories, 212.4 g protein, 96.9 g fat, 46.3 g fiber
Supplements:
1x Creatine 5 g
2x Orange Triad + Greens
1x Calcium Magnesium Zinc 330 mg / 135 mg / 5 mg
4x Magnesium Citrate 100 mg
1x NAC 600 mg
1x NAD+ 300 mg
1x Fish Oil 2700 mg
2x Potassium Chloride 500 mg
5X Taurine 500 mg
1X Pygeum 50 mg
1X Lecithin 1,200 mg
Energy Level: Great
Workout: Upper Day B
Training Phase: Lower End of Training Volume
Hammer Strength ISO Chest Press[Setting: 6]
[Warm Up Set 1]
77 lbs per side x 9 - 120 s rest
[Warm Up Set 2]
97 lbs per side x 5 - 120 s rest
[Warm Up Set 3]
107 lbs per side x 2 - 180 s rest
[Work Set 1]
107 lbs per side x 9 @ 2 RIR - 180 s rest
[Work Set 2]
107 lbs per side x 6 @ 1 RIR - 180 s rest
Pec Deck[Height: 9]
[Warm Up Set 1]
115 lbs x 6 - 120 s rest
[Work Set 1]
115 lbs x 18 @ 2 RIR - 120 s rest
Pull Up Pronate Grip
[Warm Up Set 1]
180 lbs x 10 - 120 s rest
[Warm Up Set 2]
200 lbs x 6 - 120 s rest
[Warm Up Set 3]
BW x 3 - 180 s rest
[Work Set 1]
BW x 10 @ 2 RIR - 180 s rest
[Work Set 2]
BW x 7 @ 1 RIR - 180 s rest
Chest Supported T-Bar Row Wide Pronate Grip
[Warm Up Set 1]
135 lbs x 3 - 180 s rest
[Work Set 1]
135 lbs x 12 @ 2 RIR - 120 s rest
Cable Cross Lateral Raise [setting:14]
[Warm Up Set 1]
20 lbs per side x 5 - 90 s rest
[Work Set 1]
20 lbs per side x 10 @ 2 RIR - 90 s rest
[Work Set 2]
20 lbs per side x 7 @ 1 RIR - 90 s rest
[Work Set 3]
15 lbs per side x 9 @ 1 RIR - 90 s rest
Cable Cross Face Pull [Setting:8]
[Warm Up Set 1]
15 lbs per side x 5 - 90 s rest
[Work Set 1]
15 lbs per side x 13 @ 2 RIR - 90 s rest
[Work Set 2]
15 lbs per side x 11 @ 2 RIR - 90 s rest
[Work Set 3]
10 lbs per side x 18 @ 2 RIR - 90 s rest
French Press [Incline Setting: 1]
[Warm Up Set 1]
80 lbs x 7 - 120 s rest
[Warm Up Set 2]
100 lbs x 3 - 180 s rest
[Work Set 1]
100 lbs x 11 @ 1 RIR - 120 s rest
[Work Set 2]
100 lbs x 7 @ 1 RIR - 120 s rest
Cable Triceps with Rope Attachment [Overhead / Pushdown Superset]
[Warm Up Set 1]
70 lbs x 3 / 60 lbs x 3 - 120 s rest
[Work Set 1]
70 lbs x 8 / 60 lbs x 8 - 120 s rest
Hammer Strength Seated Bicep Preacher Curl
[Warm Up Set 1]
70 lbs x 7 - 120 s rest
[Warm Up Set 2]
90 lbs x 2 - 180 s rest
[Work Set 1]
90 lbs x 9 @ 1 RIR - 120 s rest
[Work Set 2]
90 lbs x 5 @ 1 RIR - 120 s rest
Hammer Strength MTS Biceps Curl Machine [Setting:9]
[Warm Up Set 1]
40 lbs x 5 - 120 s rest
[Work Set 1]
40 lbs x 15 @ 3+ RIR - 120 s rest
Notes:
~ 1 Hour 50 Minutes
|
-
01-21-2023, 12:07 PM #241
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,736
- Rep Power: 33471
Last edited by Camarija; 01-23-2023 at 11:37 AM.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
01-23-2023, 11:19 AM #242
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,736
- Rep Power: 33471
Date: Monday, January 23, 2023
Sleep: 8 Hours
Diet: Calorie Deficit
Total: 2,410.2 calories, 212.4 g protein, 96.9 g fat, 46.3 g fiber
Supplements:
1x Creatine 5 g
2x Orange Triad + Greens
1x Calcium Magnesium Zinc 330 mg / 135 mg / 5 mg
4x Magnesium Citrate 100 mg
1x NAC 600 mg
1x NAD+ 300 mg
1x Fish Oil 2700 mg
2x Potassium Chloride 500 mg
5X Taurine 500 mg
1X Pygeum 50 mg
1X Lecithin 1,200 mg
Energy Level: Good
Workout: Lower Day B
Training Phase: Lower End of Training Volume
Cybex 60 degree Calf Raise
[Warm Up Set 1]
140 lbs x 5 - 90 s rest
[Work Set 1]
140 lbs x 15 @ 2 RIR - 90 s rest
[Work Set 2]
140 lbs x 11 @ 2 RIR - 90 s rest
Seated Calf Raise
[Warm Up Set 1]
70 lbs x 5 - 90 s rest
[Work Set 1]
70 lbs x 11 @ 2 RIR - 90 s rest
Hip Adduction with 2 second pause
[Work Set 1]
105 lbs x 28 @ 3 RIR - 30 s rest
[Work Set 2]
105 lbs x 22 @ 3 RIR - 30 s rest
Hip Abduction with 2 second pause
[Work Set 1]
90 lbs x 28 @ 3 RIR - 30 s rest
[Work Set 2]
90 lbs x 22 @ 3 RIR - 30 s rest
Squat Press
[Warm Up Set 1]
270 lbs x 14 - 180 seconds
[Warm Up Set 2]
360 lbs x 10 - 180 seconds
[Warm Up Set 3]
450 lbs x 6 - 180 s
[Warm Up Set 4]
540 lbs x 3 - 180 s
[Work Set 1]
540 lbs x 10 @ 3 RIR - 180 s rest (SLOW)
[Work Set 2]
540 lbs x 6 @ 2 RIR - 180 s rest (SLOW)
Leg Extension
Superset with below
[Warm Up Set 1]
170 lbs x 7 - 120 s rest
[Work Set 1]
170 lbs x 24 @ 2+ RIR - 120 s rest
Booty Builder [bench:5 belt:2 seat:3 ]
[Warm Up Set 1]
97 lbs x 15 - 120 s rest
[Warm Up Set 2]
157 lbs x 10 - 120 s rest
[Warm Up Set 3]
202 lbs x 5 - 180 s rest
[Work Set 1]
202 lbs x 16 @ 2 RIR - 180 s rest
[Work Set 2]
202 lbs x 12 @ 2 RIR - 180 s rest
Seated Leg Curl [L - leg setting -1, chair setting 4]
[Warm Up Set 1]
145 lbs x 5- 120 s rest
[Work Set 1]
145 lbs x 18 @ 2 RIR - 120 s rest
Abdominal Crunch [Setting #3]
Superset with leg raises
[Warm Up Set 1]
65 + 80 + 95 lbs x 5 + 5 + 5 Reps - 30 s rest
[Work Set 1]
95 lbs x 12 Reps @ 2 RIR - 30 s rest
[Work Set 2]
110 lbs x 10 Reps @ 2 RIR - 30 s rest
[Work Set 3]
125 lbs x 12 Reps @ 2 RIR - 30 s rest
Leg Raises
6 reps - 120 s rest (bosu ball)
7 Reps - 120 s rest (bosu ball)
8 Reps - 120 s rest (bosu ball)
8 Reps - 120 s rest (bosu ball)
Notes:
~ 1 Hour 35 Minutes
Last edited by Camarija; 01-23-2023 at 01:36 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
-
01-25-2023, 12:38 PM #243
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,736
- Rep Power: 33471
Date: Wednesday, January 25, 2023
Diet: Calorie Deficit
Total: 2,410.2 calories, 212.4 g protein, 96.9 g fat, 46.3 g fiber
Supplements:
1x Creatine 5 g
2x Orange Triad + Greens
1x Calcium Magnesium Zinc 330 mg / 135 mg / 5 mg
4x Magnesium Citrate 100 mg
1x NAC 600 mg
1x NAD+ 300 mg
1x Fish Oil 2700 mg
1x Potassium Chloride 500 mg
5X Taurine 500 mg
1X Pygeum 50 mg
1X Lecithin 1,200 mg
Energy Level: Great
Workout: Upper Day A
Training Phase: Lower End of Training Volume
Hammer Strength ISO Chest Press[Setting: 6]
[Warm Up Set 1]
77 lbs per side x 9 - 120 s rest
[Warm Up Set 2]
97 lbs per side x 5 - 120 s rest
[Warm Up Set 3]
107 lbs per side x 2 - 180 s rest
[Work Set 1]
107 lbs per side x 10 @ 1 RIR - 180 s rest
[Work Set 2]
107 lbs per side x 5 @ 1 RIR - 180 s rest
Hammer Strength ISO Decline Chest Press[bottom setting]
[Warm Up Set 1]
128 lbs per side x 3 - 180 s rest
[Work Set 1]
128 lbs per side x 12 @ 2 RIR - 120 s rest
Pull Up Pronate Grip
[Warm Up Set 1]
180 lbs x 10 - 120 s rest
[Warm Up Set 2]
200 lbs x 6 - 120 s rest
[Warm Up Set 3]
BW x 3 - 180 s rest
[Work Set 1]
BW x 10 @ 2 RIR - 180 s rest
[Work Set 2]
BW x 7 @ 1 RIR - 180 s rest
Chest Supported T-Bar Row Wide Pronate Grip
[Warm Up Set 1]
135 lbs x 3 - 180 s rest
[Work Set 1]
135 lbs x 12 @ 2 RIR - 120 s rest
Cable Cross Lateral Raise [setting:14]
[Warm Up Set 1]
20 lbs per side x 5 - 90 s rest
[Work Set 1]
20 lbs per side x 10 @ 2 RIR - 90 s rest
[Work Set 2]
20 lbs per side x 7 @ 1 RIR - 90 s rest
[Work Set 3]
15 lbs per side x 9 @ 1 RIR - 90 s rest
Cable Cross Face Pull [Setting:8]
[Warm Up Set 1]
15 lbs per side x 5 - 90 s rest
[Work Set 1]
15 lbs per side x 13 @ 2 RIR - 90 s rest
[Work Set 2]
15 lbs per side x 11 @ 2 RIR - 90 s rest
[Work Set 3]
10 lbs per side x 18 @ 2 RIR - 90 s rest
French Press [Incline Setting: 1]
[Warm Up Set 1]
60 lbs x 12 - 120 s rest
[Warm Up Set 2]
100 lbs x 3 - 180 s rest
[Work Set 1]
100 lbs x 11 @ 1 RIR - 120 s rest
[Work Set 2]
100 lbs x 7 @ 1 RIR - 120 s rest
Cable Triceps with Rope Attachment [Overhead / Pushdown Superset]
[Warm Up Set 1]
70 lbs x 3 / 60 lbs x 3 - 120 s rest
[Work Set 1]
70 lbs x 8 / 60 lbs x 8 - 120 s rest
Hammer Strength Seated Bicep Preacher Curl
[Warm Up Set 1]
70 lbs x 7 - 120 s rest
[Warm Up Set 2]
90 lbs x 2 - 180 s rest
[Work Set 1]
90 lbs x 9 @ 1 RIR - 120 s rest
[Work Set 2]
90 lbs x 5 @ 1 RIR - 120 s rest
Hammer Strength MTS Biceps Curl Machine [Setting:9]
[Warm Up Set 1]
40 lbs x 5 - 120 s rest
[Work Set 1]
40 lbs x 15 @ 3+ RIR - 120 s rest
Notes:
~ 1 Hour 45 Minutes
This reduced volume workout is much more manageable.
More than enough quality volume to maintain muscle on a hard cut.
Last edited by Camarija; 01-25-2023 at 02:47 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
-
01-27-2023, 09:53 AM #244
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,736
- Rep Power: 33471
Date: Friday, January 27, 2023
Sleep: 8 Hours
Diet: Calorie Deficit
Total: 2,410.2 calories, 212.4 g protein, 96.9 g fat, 46.3 g fiber
Supplements:
1x Creatine 5 g
2x Orange Triad + Greens
1x Calcium Magnesium Zinc 330 mg / 135 mg / 5 mg
4x Magnesium Citrate 100 mg
1x NAC 600 mg
1x NAD+ 300 mg
1x Fish Oil 2700 mg
2x Potassium Chloride 500 mg
5X Taurine 500 mg
2X Pygeum 100 mg
1X Lecithin 1,200 mg
Energy Level: Good
Workout: Lower Day A
Training Phase: Lower End of Training Volume
Cybex 60 degree Calf Raise
[Warm Up Set 1]
140 lbs x 5 - 90 s rest
[Work Set 1]
140 lbs x 15 @ 2 RIR - 90 s rest
[Work Set 2]
140 lbs x 11 @ 2 RIR - 90 s rest
Seated Calf Raise
[Warm Up Set 1]
70 lbs x 5 - 90 s rest
[Work Set 1]
70 lbs x 11 @ 2 RIR - 90 s rest
Hip Adduction with 2 second pause
[Work Set 1]
105 lbs x 28 @ 3 RIR - 30 s rest
[Work Set 2]
105 lbs x 22 @ 3 RIR - 30 s rest
Hip Abduction with 2 second pause
[Work Set 1]
90 lbs x 28 @ 3 RIR - 30 s rest
[Work Set 2]
90 lbs x 22 @ 3 RIR - 30 s rest
Front Squat (on power squat machine)
[Warm Up Set 1]
90 lbs x 14 - 180 seconds
[Warm Up Set 2]
180 lbs x 10 - 180 seconds
[Warm Up Set 3]
270 lbs x 6 - 180 s
[Warm Up Set 4]
360 lbs x 3 - 180 s
[Warm Up Set 5]
410 lbs x 2 - 180 s
[Work Set 1]
410 lbs x 10 @ 2 RIR - 180 s rest (SLOW)
[Work Set 2]
410 lbs x 8 @ 2 RIR - 180 s rest (SLOW)
Leg Extension
Superset with below
[Warm Up Set 1]
170 lbs x 12 - 120 s rest
[Work Set 1]
170 lbs x 24 @ 2+ RIR - 120 s rest
45 Degree Back Raise [rounded back, full stretch]
[Warm Up Set 1]
BW x 14 - 180 s rest
[Warm Up Set 2]
25 lbs x 10 - 180 s rest
[Warm Up Set 3]
45 lbs x 6 - 180 s rest
[Work Set 1]
45 lbs x 18 @ 2 RIR - 180 s rest [SLOW]
[Work Set 2]
45 lbs x 14 @ 2 RIR - 180 s rest
Prone Leg Curl
[Warm Up Set 1]
110 lbs x 4 - 120 s rest
[Work Set 1]
110 lbs x 14 @ 2 RIR - 120 s rest
Abdominal Crunch [Setting #3]
Superset with leg raises
[Warm Up Set 1]
65 + 80 + 95 lbs x 5 + 5 + 5 Reps - 30 s rest
[Work Set 1]
95 lbs x 12 Reps @ 2 RIR - 30 s rest
[Work Set 2]
110 lbs x 10 Reps @ 2 RIR - 30 s rest
[Work Set 3]
125 lbs x 12 Reps @ 2 RIR - 30 s rest
Leg Raises
6 reps - 120 s rest (bosu ball)
7 Reps - 120 s rest (bosu ball)
8 Reps - 120 s rest (bosu ball)
8 Reps - 120 s rest (bosu ball)
Notes:
~ 1 Hour 30 Minutes
Lost 4.4 lbs since Monday, so feeling a bit weak.
Lightheaded during the workout but it's light on volume and plenty of easy warmups.
Last edited by Camarija; 01-27-2023 at 02:01 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
-
-
01-31-2023, 10:21 AM #245
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,736
- Rep Power: 33471
Date: Tuesday, January 31, 2023
Diet: Calorie Deficit
Total: 2,410.2 calories, 212.4 g protein, 96.9 g fat, 46.3 g fiber
Supplements:
1x Creatine 5 g
2x Orange Triad + Greens
1x Calcium Magnesium Zinc 330 mg / 135 mg / 5 mg
4x Magnesium Citrate 100 mg
1x NAC 600 mg
1x NAD+ 300 mg
1x Fish Oil 2700 mg
2x Potassium Chloride 500 mg
5X Taurine 500 mg
1X Pygeum 50 mg
1X Lecithin 1,200 mg
Energy Level: Great
Workout: Upper Day B
Training Phase: Lower End of Training Volume
Hammer Strength ISO Chest Press[Setting: 6]
[Warm Up Set 1]
77 lbs per side x 9 - 120 s rest
[Warm Up Set 2]
97 lbs per side x 4 - 120 s rest
[Warm Up Set 3]
107 lbs per side x 2 - 180 s rest
[Work Set 1]
107 lbs per side x 10 @ 1 RIR - 180 s rest
[Work Set 2]
107 lbs per side x 5 @ 1 RIR - 180 s rest
Pec Deck[Height: 9]
[Warm Up Set 1]
115 lbs x 8 - 120 s rest
[Work Set 1]
115 lbs x 18 @ 2 RIR - 120 s rest
Pull Up Pronate Grip
[Warm Up Set 1]
180 lbs x 10 - 120 s rest
[Warm Up Set 2]
200 lbs x 6 - 120 s rest
[Warm Up Set 3]
BW x 3 - 180 s rest
[Work Set 1]
BW x 11 @ 2 RIR - 180 s rest
[Work Set 2]
BW x 7 @ 1 RIR - 180 s rest
Chest Supported T-Bar Row Wide Pronate Grip
[Warm Up Set 1]
135 lbs x 3 - 180 s rest
[Work Set 1]
135 lbs x 10 @ 2 RIR - 120 s rest
Cable Cross Lateral Raise [setting:14]
[Warm Up Set 1]
20 lbs per side x 5 - 90 s rest
[Work Set 1]
20 lbs per side x 10 @ 2 RIR - 90 s rest
[Work Set 2]
20 lbs per side x 7 @ 1 RIR - 90 s rest
[Work Set 3]
15 lbs per side x 9 @ 1 RIR - 90 s rest
Cable Cross Face Pull [Setting:8]
[Warm Up Set 1]
15 lbs per side x 5 - 90 s rest
[Work Set 1]
15 lbs per side x 13 @ 2 RIR - 90 s rest
[Work Set 2]
15 lbs per side x 11 @ 2 RIR - 90 s rest
[Work Set 3]
10 lbs per side x 18 @ 2 RIR - 90 s rest
French Press [Incline Setting: 1]
[Warm Up Set 1]
80 lbs x 7 - 120 s rest
[Warm Up Set 2]
100 lbs x 3 - 180 s rest
[Work Set 1]
100 lbs x 11 @ 1 RIR - 120 s rest
[Work Set 2]
100 lbs x 6 @ 1 RIR - 120 s rest
Cable Triceps with Rope Attachment [Overhead / Pushdown Superset]
[Warm Up Set 1]
70 lbs x 3 / 60 lbs x 3 - 120 s rest
[Work Set 1]
70 lbs x 6 / 60 lbs x 6 - 120 s rest
Hammer Strength Seated Bicep Preacher Curl
[Warm Up Set 1]
70 lbs x 7 - 120 s rest
[Warm Up Set 2]
90 lbs x 2 - 180 s rest
[Work Set 1]
90 lbs x 9 @ 1 RIR - 120 s rest
[Work Set 2]
90 lbs x 5 @ 1 RIR - 120 s rest
Hammer Strength MTS Biceps Curl Machine [Setting:9]
[Warm Up Set 1]
45 lbs x 5 - 120 s rest
[Work Set 1]
45 lbs x 15 @ 3+ RIR - 120 s rest
Notes:
~ 2 Hour 00 Minutes
My stomach is finally fine again. Back to training
Last edited by Camarija; 01-31-2023 at 03:29 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
-
01-31-2023, 11:40 AM #246
I just entered here to see if your energy level has changed. It's always great or good. Never mediocre, bad, sh**ty, feeling depressed, "I don't wanna workout anymore, just eat Pringles and Snickers"
Is it the NAD? The NAC+?
Or did you bought special pills and love potions from the online black magic specialist Indian astrologer?
What's your secret?I like to learn from the mistakes of the people who take my advice.
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01-31-2023, 02:05 PM #247
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,736
- Rep Power: 33471
Be where your feet are.
If you're at home, be physically, mentally, emotionally at home.
If you're at work, same.
Gets you better peace and restful sleep.
*edit*
Also, when i'm sick or get poor sleep I normally push my workouts to another day.
I'm rarely sick, rarely get poor sleep.Last edited by Camarija; 01-31-2023 at 02:12 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
-
02-01-2023, 10:17 AM #248
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,736
- Rep Power: 33471
Date: Wednesday, February 1, 2023
Sleep: 8 Hours
Diet: Calorie Deficit
Total: 2,410.2 calories, 212.4 g protein, 96.9 g fat, 46.3 g fiber
Supplements:
1x Creatine 5 g
2x Orange Triad + Greens
1x Calcium Magnesium Zinc 330 mg / 135 mg / 5 mg
4x Magnesium Citrate 100 mg
1x NAC 600 mg
1x NAD+ 300 mg
1x Fish Oil 2700 mg
2x Potassium Chloride 500 mg
5X Taurine 500 mg
2X Pygeum 50 mg
1X Lecithin 1,200 mg
Energy Level: Good
Workout: Lower Day B
Training Phase: Lower End of Training Volume
Cybex 60 degree Calf Raise
[Warm Up Set 1]
140 lbs x 5 - 90 s rest
[Work Set 1]
140 lbs x 15 @ 2 RIR - 90 s rest
[Work Set 2]
140 lbs x 11 @ 2 RIR - 90 s rest
Seated Calf Raise
[Warm Up Set 1]
70 lbs x 5 - 90 s rest
[Work Set 1]
70 lbs x 11 @ 2 RIR - 90 s rest
Hip Adduction with 2 second pause
[Work Set 1]
105 lbs x 28 @ 3 RIR - 30 s rest
[Work Set 2]
105 lbs x 22 @ 3 RIR - 30 s rest
Hip Abduction with 2 second pause
[Work Set 1]
90 lbs x 28 @ 3 RIR - 30 s rest
[Work Set 2]
90 lbs x 22 @ 3 RIR - 30 s rest
Squat Press
[Warm Up Set 1]
270 lbs x 14 - 180 seconds
[Warm Up Set 2]
360 lbs x 10 - 180 seconds
[Warm Up Set 3]
450 lbs x 6 - 180 s
[Warm Up Set 4]
540 lbs x 3 - 180 s
[Work Set 1]
540 lbs x 10 @ 3 RIR - 180 s rest (SLOW)
[Work Set 2]
540 lbs x 6 @ 2 RIR - 180 s rest (SLOW)
Leg Extension
Superset with below
[Warm Up Set 1]
170 lbs x 12 - 120 s rest
[Work Set 1]
170 lbs x 24 @ 2+ RIR - 120 s rest
Booty Builder [bench:5 belt:2 seat:3 ]
[Warm Up Set 1]
97 lbs x 15 - 120 s rest
[Warm Up Set 2]
157 lbs x 10 - 180 s rest
[Warm Up Set 3]
202 lbs x 5 - 180 s rest
[Work Set 1]
202 lbs x 16 @ 2 RIR - 180 s rest
[Work Set 2]
202 lbs x 12 @ 2 RIR - 180 s rest
Seated Leg Curl [L - leg setting -1, chair setting 4]
[Warm Up Set 1]
145 lbs x 5- 120 s rest
[Work Set 1]
145 lbs x 18 @ 2 RIR - 120 s rest
Abdominal Crunch [Setting #3]
Superset with leg raises
[Warm Up Set 1]
65 + 80 + 95 lbs x 5 + 5 + 5 Reps - 30 s rest
[Work Set 1]
95 lbs x 12 Reps @ 2 RIR - 30 s rest
[Work Set 2]
110 lbs x 10 Reps @ 2 RIR - 30 s rest
[Work Set 3]
125 lbs x 12 Reps @ 2 RIR - 30 s rest
Leg Raises
6 reps - 120 s rest (bosu ball)
7 Reps - 120 s rest (bosu ball)
8 Reps - 120 s rest (bosu ball)
8 Reps - 120 s rest (bosu ball)
Notes:
~ 1 Hour35 Minutes10 Minutes
Felt sick towards the end of my workout so I cancelled leg curls and ab work. I weighed myself in at 211 lbs this morning, so that could have a lot to do woth it.
Last edited by Camarija; 02-01-2023 at 12:04 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
-
-
02-03-2023, 11:27 PM #249
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,736
- Rep Power: 33471
Date: Friday, February 3, 2023
Diet: Calorie Deficit
Total: ??? calories, 205+ g protein, ??? g fat, ??? g fiber
Supplements:
1x Creatine 5 g
1x Orange Triad + Greens
1x NAC 600 mg
1X Taurine 500 mg
Energy Level: Great
Workout: Full Body
Training Phase: Lower End of Training Volume
Adductors / Avductors / Calves - 2 sets
Smith Squats - 6 warm up sets, machine broke around 265 lbs
Leg Extension - terrible machine, 1 warm up, 1 good set
Leg Press Selectorized - surprisingly good, 1 set
Single Leg Reverse Hyper - 1 warm up, 3 good sets
Prone Leg Curl - 1 warm up, 1 good set
Incline Barbell - terrible equipment all the way
5 warm ups
2 work sets at only 80 kilos because the setup sucked
Dips - terrible equipment, 1 warm up, 1 work set
Pulldowns & pull ups - warm ups + 2 work sets
Row machines - warm ups + 2 work sets
DB lateral raise - 4 sets
Cable rear delts - 3 sets
Triceps overhead selectorized - 1 set
Bicep preacher curl selectorized - 1 set
Notes:
~ 2 Hour 40 Minutes
Traveling, this gym had a wide variety of truly terrible equipment.
► 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
-
02-08-2023, 07:50 PM #250
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,736
- Rep Power: 33471
Date: Wednesday, February 8, 2023
Diet: Calorie Deficit
Total: ??? calories, 205+ g protein, ??? g fat, ??? g fiber
Supplements:
1x Creatine 5 g
1x Orange Triad + Greens
1x NAC 600 mg
1X Taurine 500 mg
Energy Level: Great
Workout: Full Body
Training Phase: Lower End of Training Volume
Adductors / Abductors - 2 sets
Smith Squats - 6 warm up sets
~ 2x 5 x 265 lbs (slow)
Leg Extension - 170 lbs x 25 with pauses
Hip Thrust Machine - ~ 220 lbs x 15 reps, 12 reps
Standing Leg Curl - ~ 33 lbs per leg x 10 slow
Incline Barbell -
5 warm ups
2 work sets at only 80 kilos
Dips - 15 reps
Pulldowns & pull ups - warm ups + 2 work sets (12 + 6)
Row machines - warm ups + 1 set (55 kilos x 8 + 35 kilos x 6)
DB lateral raise - 4 sets, worked up to 17.5 kilos per side then drop set to 12.5 and 7.5
Cable rear delts - 1 set 30 lbs per side x 10
Notes:
~ 2 Hour 30 Minutes
Got in a lot this workout, missed out on arm, calf, abs work but im not worried
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
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03-10-2023, 01:07 PM #251
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,736
- Rep Power: 33471
I'm planning on finishing my cut in 11 weeks
If all goes well, I'll be 10% bf at 192 lbs
That translates to 9 lbs of lean muscle gain from the 27 week bulk from mid 2022 to end of 2022 (3rd year of training)
That would be an incredible gain... 9 lbs of lean muscle gain in year 3 as a natty is nuts► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
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03-21-2023, 03:01 PM #252
Dude, I tried to rep you back a long time ago and still am on spread after nearly 2 months of not posting. I guess I need to rep other people more, not simply wait, is how that works?
That would be an insane achievement, good luck! What would you estimate your BF% at now at ~210? If I remember right you were bulking last time I checked in on the forums.Bench: 340
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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03-21-2023, 04:11 PM #253
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,736
- Rep Power: 33471
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03-24-2023, 06:51 PM #254
I always thought Baja California looked pristine in photos and videos, if I'm thinking of the same place. (Though I don't think it's in peninsular Mexico, the ending scene of The Shawshank Redemption first gave me that notion a long time ago.) Hope you enjoyed the trip!
Bench: 340
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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03-25-2023, 11:11 AM #255
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,736
- Rep Power: 33471
I was staying at Playa Grande Resort & Grand Spa on the very southern tip of the peninsula in Cabo San Lucas. Everything was very nice
The location was great, we could literally walk to the marina for the whale watching, or climb a mountain that had a trail that started a couple blocks away.
The hotel itself was phenomenal, and the service was outstanding all around. Amazing views any time of day from the window of the room.
The all inclusive option was nicer than normal because it wasn't all buffets, the restaurants were actually very nice.
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
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07-30-2023, 04:54 PM #256
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,736
- Rep Power: 33471
The end of my third bulk ~ January 1, 2023
Got up to 235 lbs
And almost done with my cut, about 9 more pounds to go ~ end of July 2023
198 lbs
Going to finish my cut around 189 lbs shredded► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
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10-11-2023, 09:17 PM #257
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,736
- Rep Power: 33471
I'm 192.4 lbs, about 11.7% body fat
That's a gain of ~ 5.6 lbs lean muscle from my dirty bulk
Update pictures from September 30 ; almost there, a bit more to go
Dealing with an elbow injury, I'll have to abandon tricep training for 4 to 12 weeks, and get creative with chest / back / bicep training
Still dieting, got way off track this last week, probably dieting until Thanksgiving or until my elbow heals, then starting my next bulkLast edited by Camarija; 10-12-2023 at 07:55 AM.
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01-07-2024, 10:51 PM #258
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,736
- Rep Power: 33471
Still recovering from my elbow injury
The bone is healed, but the connective tissues still need more time
I got an upper body workout in on December 27, 2023
I could structure my workouts to recover in time to push through, but I'm concerned I'll just be setting myself up for reinjury
My plan is to wait until end of February to get back to upper body training.
I'll be moving in a couple of weeks, and I'll be getting married in about 6 weeks, so I'll be busy anyway.
I miss the gym...► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
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01-08-2024, 05:55 AM #259
Congrats on the move and marriage!
Take your time on the comeback. It feels like torture - I know - but it's the right thing to do and will be well worth it when you can lift consistently again for a long stretch of time. You won't regret being patient and the gains will come back quickly once you're fully healed.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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01-08-2024, 08:45 PM #260
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,736
- Rep Power: 33471
Thanks brother!
I'm looking forward to this next chapter in my life.
As for my elbow... I'm still natty, but I've heard that certain anabolic compounds can help heal faster. I've been training long enough that I might take the jump on gear if I'm not healed up by the end of February. I'll discuss with my doctor and get it prescribed legally if it comes to it.
Cheers!► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
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► Progress Pictures
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01-26-2024, 11:27 AM #261
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