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  1. #241
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 1,736
    Rep Power: 33471
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    Camarija is online now
    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



    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
    Reply With Quote

  2. #242
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 1,736
    Rep Power: 33471
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    Camarija is online now
    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
    Reply With Quote

  3. #243
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 1,736
    Rep Power: 33471
    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
    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
    Reply With Quote

  4. #244
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 1,736
    Rep Power: 33471
    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
    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
    Reply With Quote

  5. #245
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 1,736
    Rep Power: 33471
    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
    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
    Reply With Quote

  6. #246
    Registered User jaxqen's Avatar
    Join Date: Dec 2016
    Age: 35
    Posts: 1,014
    Rep Power: 10476
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    jaxqen is offline
    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.
    Reply With Quote

  7. #247
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 1,736
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    Originally Posted by jaxqen View Post
    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?
    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.
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  8. #248
    Masstrophysicist Camarija's Avatar
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    Camarija is online now
    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 Hour 35 Minutes 10 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.
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  9. #249
    Masstrophysicist Camarija's Avatar
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    Camarija is online now
    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.


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  10. #250
    Masstrophysicist Camarija's Avatar
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    Camarija is online now
    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


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  11. #251
    Masstrophysicist Camarija's Avatar
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    Camarija is online now
    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
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  12. #252
    Registered User EliKoehn's Avatar
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    Originally Posted by Camarija View Post
    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
    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
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  13. #253
    Masstrophysicist Camarija's Avatar
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    Originally Posted by EliKoehn View Post
    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.
    Welcome back brother

    After a mini vacation in Cabo I'm up to 213 lbs, and I'm somewhere below 20% but above 17%

    I'll have a lot more clarity once I get below 15%
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  14. #254
    Registered User EliKoehn's Avatar
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    Originally Posted by Camarija View Post
    Welcome back brother

    After a mini vacation in Cabo I'm up to 213 lbs, and I'm somewhere below 20% but above 17%

    I'll have a lot more clarity once I get below 15%
    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!
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  15. #255
    Masstrophysicist Camarija's Avatar
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    Originally Posted by EliKoehn View Post
    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!
    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.

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  16. #256
    Masstrophysicist Camarija's Avatar
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    Camarija is online now
    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
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  17. #257
    Masstrophysicist Camarija's Avatar
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    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 bulk
    Last edited by Camarija; 10-12-2023 at 07:55 AM.
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  18. #258
    Masstrophysicist Camarija's Avatar
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    Camarija is online now
    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...
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  19. #259
    Work in Progress CW47's Avatar
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    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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  20. #260
    Masstrophysicist Camarija's Avatar
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    Originally Posted by CW47 View Post
    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.
    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!
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    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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  21. #261
    Registered User safcpaul's Avatar
    Join Date: Aug 2018
    Age: 54
    Posts: 1,885
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    safcpaul has much to be proud of. One of the best! (+20000) safcpaul has much to be proud of. One of the best! (+20000) safcpaul has much to be proud of. One of the best! (+20000) safcpaul has much to be proud of. One of the best! (+20000) safcpaul has much to be proud of. One of the best! (+20000) safcpaul has much to be proud of. One of the best! (+20000) safcpaul has much to be proud of. One of the best! (+20000) safcpaul has much to be proud of. One of the best! (+20000) safcpaul has much to be proud of. One of the best! (+20000) safcpaul has much to be proud of. One of the best! (+20000) safcpaul has much to be proud of. One of the best! (+20000)
    safcpaul is offline
    Haven't been on the forum in a long time but I've been training hard and your pics show you have been aswell. Looking good
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