► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming

[paulinkansas]

Quick question: if you're writing these workouts beforehand, how are you recording RIR?

It's called being omniscient.

[Camarija]

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.

It's called being omniscient.

I drank a shake from a superhero named Vince Gironda and these are the powers I received

[Camarija]

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.

[EliKoehn]

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!

[Camarija]

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!!!

[Camarija]

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!!

[Camarija]

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.

---

[Camarija]

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.

[Motiviert]

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.

[Motiviert]

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

[EliKoehn]

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.

[Camarija]

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

---

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

[Camarija]

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

---

[Camarija]

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

[Camarija]

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

---

[Camarija]

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?

[Camarija]

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

---

[EliKoehn]

100lb French press in the hypertrophy range sounds pretty intense.. Good luck man lol.

[Camarija]

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.

[Camarija]

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

[coachcalande]

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?

[Camarija]

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!!

[Camarija]

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

---

[EliKoehn]

Hey dude. You alright?

[Camarija]

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!!!

[Camarija]

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.

[Camarija]

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.

[JitsuLifting]

How you liking the RP programming so far? Did you set it up yourself? Thinking about doing this style of programming myself.

[Camarija]

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.

[Camarija]

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.