► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming

[RapidFail]

I'm curious to know your height. You've got better ab definition at 200lb than I currently do at 170lb (I'm 6'1").

[Camarija]

Agreed, not looking fluffy.

Seems like your thighs and back are doing well!

Welcome back and glad you’re feeling better.

Sounds like it must’ve been a sucky time.

Not really looking fluffy so great job.

If you wanna bring the shoulders and arms up more just throw some additional sets at the end of leg days.

It won’t really hurt recovery much and probably help your goals even on a deficit.

Thank you!

I'll see the effects of my progress after the cut. Hopefully I added a good amount if lean muscle.

Also, I'll try adding a burnout set of shoulder work on Leg days, can't hurt with this low volume

Cheers bros!!

---

Good to see you back bro

What's the plan for the cut? How much weight you planning on losing, how long do you think it will take?

Thanks bro! Glad to be back ready to attack

I'm planning an aggressive 6 week mini cut. I'll start with around 500 Calorie deficit and adjust as I go along. Depending on how aggressive I take this cut, I might lose somewhere around 12 lbs over the 6 weeks, dropping down to around 188 lbs.

To finish off the cut, I'll run a 1 week deload at maintenance calories.

I'm probably around 18/19% body fat right now. If I'm very very lucky, I'll be around 188 lbs at 13 to 14 % body fat by the end of the cut. And I have a feeling I'll be very very lucky. In my previous cuts I seem to preserve virtually all of my lean body mass, hopefully I'll continue this trend.

---

I'm curious to know your height. You've got better ab definition at 200lb than I currently do at 170lb (I'm 6'1").

At the moment, I think I'm around 190 cm, which is 6'2''

I was previously taller, but a lot of vertebrae fractured after a ski accident, so my torso is a bit more compact than normal now

I think ordinarily I would be 6'4'' or just a bit taller

(Honestly I prefer my height now!!)

Cheers bro!

[Camarija]

Mesocycle 3 - Week 1 - pt. 2
Around Maintenance Volume

---

Date: Tuesday, November 9, 2021

Sleep: 9.5 Hours

Diet: Calorie Deficit

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

240 ml Naked Juice Green Machine ~ 140 calories, 2g protein, 2 g fiber

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

240 ml Naked Juice Blue Machine ~ 170 calories, 1 g protein, 1 g fiber

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

—

331 g Pork Loin ~ 414 calories, 71 g protein, 11.8 g fat

170 g Broccoli ~ 50 calories, 6 g protein, 6 g fiber

190 g sweet potato ~ 161 calories, 3.2 g protein, 6.4 g fiber

—

1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber

Fish Oil ~ 70 calories, 6 g fat

—

Total : 2,250 calories, 236.8 g protein, 63.6 g fat, 22.6 g fiber


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

Energy Level: Great

Workout: Upper Day B

Training Phase: Around Maintenance Volume

Egyptian Cable Lateral Raise
[Warm Up Set 1]
10 lbs x 8 @ +10 RIR - 90 s rest
[Work Set 1]
10 lbs x 18 @ 1 RIR - 90 s rest
[Work Set 2]
10 lbs x 13 @ 1 RIR - 90 s rest
[Work Set 3]
10 lbs x 10 @ 1 RIR - 90 s rest

-= ALTERNATING =-

One Arm Face Pull
[Warm Up Set 1]
10 lbs x 8 @ +10 RIR - 90 s rest
[Work Set 1]
10 lbs x 20 @ 1 RIR - 90 s rest
[Work Set 2]
10 lbs x 18 @ 1 RIR - 90 s rest
[Work Set 3]
10 lbs x 16 @ 1 RIR - 90 s rest

Dips
[Warm Up Set 1]
+25 lbs x 3 @ +10 RIR - 120 s rest
[Work Set 1]
+25 lbs x 15 @ 1 RIR - 180 s rest
[Work Set 2]
+25 lbs x 11 @ 1 RIR - 180 s rest
[Work Set 3]
+25 lbs x 7 @ 1 RIR - 180 s rest

Chin Up
[Warm Up Set 1]
BW x 3 @ ~7 RIR - 120 s rest
[Work Set 1]
BW x 10 @ 1 RIR - 180 s rest
[Work Set 2]
BW x 8 @ 1 RIR - 180 s rest
[Work Set 3]
BW x 5 @ 1 RIR - 180 s rest

Notes:
~ 50 minutes

Giving this workout a try. Short, efficient. Focus on shoulders and compounds that favor Tricep and Bicep involvement.

---

Date: Wednesday, November 10, 2021

Sleep: 9 Hours

Diet: Calorie Deficit

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

240 ml Naked Juice Blue Machine ~ 170 calories, 1 g protein, 1 g fiber

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

240 ml Naked Juice Green Machine ~ 140 calories, 2g protein, 2 g fiber

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber

—

150 g Chicken Breast ~ 247.5 calories, 46.3 g protein, 5.4 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

126 g Unsweetened Applesauce ~ 70 calories, 3 g fiber

180 g Sweet Potato ~ 152 calories, 3 g protein, 6.1 g fiber

—

1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber

Fish Oil ~ 70 calories, 6 g fat

—

Total : 2,214.5 calories, 204.6 g protein, 71.2 g fat, 19.6 g fiber

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

Energy Level: Good

Workout: Lower Day B

Training Phase: Around Maintenance Volume

Hip Adduction with 2 second pause
[Work Set 1]
105 lbs x 22 @ 1 RIR - 30 s rest
[Work Set 2]
105 lbs x 16 @ 1 RIR - 30 s rest
[Work Set 3]
105 lbs x 14 @ 1 RIR - 30 s rest

Hip Abduction with 2 second pause
[Work Set 1]
90 lbs x 28 @ 1 RIR - 30 s rest
[Work Set 2]
90 lbs x 25 @ 1 RIR - 30 s rest
[Work Set 3]
90 lbs x 20 @ 1 RIR - 30 s rest

Standing Calf Raise
[Warm Up Set 1]
90 lbs x 15 - 120 s rest - warm up was too close to failure, long pauses as well
[Work Set 1]
90 lbs x 20 @ 0 RIR - 120 s rest
[Work Set 2]
90 lbs x 14 @ 0 RIR - 120 s rest
[Work Set 3]
90 lbs x 10 @ 0 RIR - 120 s rest - very good burn

Isolateral Cable Lateral Raise
[Work Set 1]
10 lbs x 16 Reps @ 0 RIR - 120 s rest
[Work Set 2]
10 lbs x 13 Reps @ 0 RIR - 120 s rest

Isolateral Cable Face Pull
[Work Set 1]
10 lbs x 20 Reps @ 0 RIR - 120 s rest
[Work Set 2]
10 lbs x 18 Reps @ 0 RIR - 120 s rest

Decline Ab Crunch
[Warm Up Set 1]
35 lbs x 12 Reps @ +10 RIR - 120 s rest
[Work Set 1]
35 lbs x 25 Reps @ 0 RIR - 120 s rest
[Work Set 2]
35 lbs x 21 Reps @ 0 RIR - 120 s rest
[Work Set 3]
35 lbs x 16 Reps @ 0 RIR - 120 s rest

Cardio: Walk
~ 1 Hour Outside later on in the day

Notes:

~ 53 minutes

[Camarija]

Mesocycle 3 - Week 1 - pt. 3
Around Maintenance Volume

---

Date: Thursday, November 11, 2021

Sleep: ~ 8 Hours

Diet: Calorie Deficit

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

240 ml Naked Juice Blue Machine ~ 170 calories, 1 g protein, 1 g fiber

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

—

150 g Chicken Breast ~ 247.5 calories, 46.3 g protein, 5.4 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

126 g Unsweetened Applesauce ~ 70 calories, 3 g fiber

165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

—

1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber

Fish Oil ~ 70 calories, 6 g fat

—

Total : 2,282.5 calories, 206.9 g protein, 71.2 g fat, 23.2 g fiber


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

Energy Level: Great

Workout: Upper Day C

Training Phase: Around Maintenance Volume

Hammer Strength ISO Incline Chest Press[seat setting: 8 to 10]
[Warm Up Set 1]
65 lbs x 4 @ ++ RIR - 120 s rest
[Work Set 1]
65 lbs x 16 @ 1 RIR - 120 s rest
[Work Set 2]
65 lbs x 7 @ 1 RIR - 120 s rest

Pulldown 14'' Neutral
[Warm Up Set 1]
140 lbs + adder x 4 @ ++ RIR - 120 s rest
[Work Set 1]
140 lbs + adder x 16 @ 1 RIR - 120 s rest
[Work Set 2]
140 lbs + adder x 12 @ 1 RIR - 120 s rest
[Work Set 3]
140 lbs + adder x 8 @ 1 RIR - 120 s rest

Cable Lateral Raise
[Warm Up Set 1]
10 lbs x 5 @ ++ RIR - 120 s rest
[Work Set 1]
10 lbs x 17 @ 1 RIR - 120 s rest
[Work Set 2]
10 lbs x 12 @ 1 RIR - 120 s rest

One Arm Face Pull
[Warm Up Set 1]
10 lbs x 8 @ 10 RIR - 120 s rest
[Work Set 1]
10 lbs x 18 @ 1 RIR - 120 s rest
[Work Set 2]
10 lbs x 16 @ 1 RIR - 120 s rest

French Press
[Warm Up Set 1]
70 lbs x 5 @ + RIR - 120 s rest
[Work Set 1]
70 lbs x 16 @ 1 RIR - 120 s rest

Cybex Seated Bicep Machine
[Warm Up Set 1]
60 lbs x 6 @ ++ RIR - 120 s rest
[Work Set 1]
60 lbs x 18 @ 1 RIR - 120 s rest

Notes:
Start ~ 41 minutes

I just realized my volume started too high for the first 4 days, so I'm going to try to correct things by setting it back to where it should be for around maintenance volume.

Honestly, this was enough for maintenance. I could have done more, but like, I'm cutting so why bother at this point.

---

Date: Friday, November 12, 2021

Sleep: 9 Hours

Diet: Calorie Deficit

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

240 ml Cranberry Juice ~ 100 calories

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber

—

4x Egg ~ 240 calories, 24 g protein, 16 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

3 oz ~ Shiitake, Oyster, Baby Bella Mushrooms ~ 27.25 calories, 2.4 g protein, 0.25 g fat, 1.35 g fiber

—

480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein

165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

3 oz ~ Shiitake, Oyster, Baby Bella Mushrooms ~ 27.25 calories, 2.4 g protein, 0.25 g fat, 1.35 g fiber

Fish Oil ~ 70 calories, 6 g fat

—

Total : 2,349.5 calories, 214.4 g protein, 82.3 g fat, 21.9 g fiber


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

Energy Level: Great

Workout: Lower Day C

Training Phase: Around Maintenance Volume

Hip Adduction with 2 second pause
[Warm Up Set 1]
105 lbs x 7 @ 1 RIR - 30 s rest
[Work Set 1]
105 lbs x 22 @ 1 RIR - 30 s rest

Hip Abduction with 2 second pause
[Warm Up Set 1]
90 lbs x 10 @ 1 RIR - 30 s rest
[Work Set 1]
90 lbs x 28 @ 1 RIR - 30 s rest

Cybex Squat Press
[Warm Up Set 1]
270 lbs x 15 - 120 s rest
[Warm Up Set 2]
360 lbs x 10 - 120 s rest
[Warm Up Set 3]
450 lbs x 3 - 180 s rest
[Work Set 1]
540 lbs x 13 @ 1 RIR - 180 s rest
[Work Set 2]
540 lbs x 9 @ 1 RIR - 180 s rest
[Work Set 3]
540 lbs x 7 @ 1 RIR - 180 s rest

Lying Leg Curl
[Warm Up Set 1]
80 lbs x 14 - 120 s rest
[Work Set 1]
80 lbs x 28 @ 1 RIR - 120 s rest
[Work Set 2]
80 lbs x 20 @ 1 RIR - 120 s rest

60° Calf Raise - 3 seconds up, 2 second pause at top, 3 seconds down, 2 seconds pause bottom
[Warm Up Set 1]
110 lbs x 4 - 120 s rest
[Work Set 1]
110 lbs x 17 @ 0 RIR - 120 s rest
[Work Set 2]
110 lbs x 11 @ 0 RIR - 120 s rest

Hanging Leg Raise
[Warm Up Set 1]
BW x 6 Reps - 120 s rest
[Work Set 1]
BW x 16 Reps @ 1 RIR - 120 s rest
[Work Set 2]
BW x 12 Reps @ 1 RIR - 120 s rest

Notes:
~ 1 hour

Good workout!

Calories a little higher today, had to finish off a bunch of mushrooms before they weren't fresh any more

---

Date: Saturday, November 13, 2021

Sleep: 9 Hours

Diet: Calorie Deficit

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

—

8 oz Red Snapper ~ 290 calories, 58 g protein, 4 g fat

Salad ~ 400 calories, 9 g protein, 22 g fat, 10 g fiber

0.5 oz Parmesean Cheese ~ 61 calories, 5.45 protein, 4.05 g fat

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

—

480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein

1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber

Fish Oil ~ 70 calories, 6 g fat

—

Total : 2,121 calories, 250.75 g protein, 81.45 g fat, 14.1 g fiber


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

Energy Level: Great

Workout: Rest Day

Cardio: Walk
~1 Hour on the beach

Notes:
Probably going to the beach later today, taking it chill

[Camarija]

Mesocycle 3 - Week 2 - pt. 1
Around Maintenance Volume

---

Date: Sunday, November 14, 2021

Sleep: 9 Hours

Diet: Calorie Deficit

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

240 ml Cranberry Juice ~ 100 calories

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

—

4x Egg ~ 240 calories, 24 g protein, 16 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber

—

480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein

165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

Fish Oil ~ 70 calories, 6 g fat

—

Total : 2,295 calories, 209.6 g protein, 81.8 g fat, 19.2 g fiber


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

Energy Level: Great

Workout: Upper Day A

Training Phase: Around Maintenance Volume

Hammer Strength ISO Decline Chest Press[bottom setting]
[Warm Up Set 1]
90 lbs x 3 - 120 s rest
[Work Set 1]
90 lbs x 18 @ 1 RIR - 120 s rest
[Work Set 2]
90 lbs x 10 @ 1 RIR - 120 s rest
[Work Set 3]
90 lbs x 8 @ 1 RIR - 120 s rest

Hammer Strength ISO Low Row[#4 setting]
[Warm Up Set 1]
55 lbs x 3 - 120 s rest
[Work Set 1]
55 lbs x 18 @ 1 RIR - 120 s rest
[Work Set 2]
55 lbs x 14 @ 1 RIR - 120 s rest
[Work Set 3]
55 lbs x 12 @ 1 RIR - 120 s rest
[Work Set 4]
55 lbs x 10 @ 1 RIR - 120 s rest

Cable Lateral Raise
[Warm Up Set 1]
10 lbs x 5 - 120 s rest
[Work Set 1]
10 lbs x 16 @ 1 RIR - 90 s rest
[Work Set 2]
10 lbs x 12 @ 1 RIR - 120 s rest
[Work Set 3]
10 lbs x 10 @ 1 RIR - 14 minutes

One Arm Face Pull
[Warm Up Set 1]
10 lbs x 7 - 120 s rest
[Work Set 1]
10 lbs x 20 @ 1 RIR - 120 s rest
[Work Set 2]
10 lbs x 18 @ 1 RIR - 120 s rest
[Work Set 3]
10 lbs x 16 @ 1 RIR - 120 s rest

French Press
[Warm Up Set 1]
70 lbs x 4 @ 10 RIR - 120 s rest
[Work Set 1]
70 lbs x 18 @ 1 RIR - 120 s rest
[Work Set 2]
70 lbs x 12 @ 1 RIR - 120 s rest

Hammer Strength Seated Bicep Preacher Curl
[Warm Up Set 1]
55 lbs x 3 - 120 s rest
[Work Set 1]
55 lbs x 19 @ 1 RIR - 120 s rest
[Work Set 2]
55 lbs x 8 @ 1 RIR - 120 s rest

Notes:
~ 1 hour 10 minutes (including 14 minutes of chat break)

Took a 14 minute break to chat, so it added a ton of extra time to my workout

---

Date: Monday, November 15, 2021

Sleep: 9 Hours

Diet: Calorie Deficit

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

240 ml Cranberry Juice ~ 100 calories

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

—

4x Egg ~ 240 calories, 24 g protein, 16 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber

—

480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein

165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

Fish Oil ~ 70 calories, 6 g fat

—

Total : 2,295 calories, 209.6 g protein, 81.8 g fat, 19.2 g fiber

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

Energy Level: Good

Workout: Lower Day A

Training Phase: Around Maintenance Volume

Hip Adduction
[Warm Up Set 1]
105 lbs x 7 - 30 s rest
[Work Set 1]
105 lbs x 22 @ 1 RIR - 30 s rest
[Work Set 2]
105 lbs x 16 @ 1 RIR - 30 s rest

Hip Abduction
[Warm Up Set 1]
90 lbs x 10 - 30 s rest
[Work Set 1]
90 lbs x 28 @ 1 RIR - 30 s rest
[Work Set 2]
90 lbs x 25 @ 1 RIR - 30 s rest

Banded Hack Squat
[Warm Up Set 1]
90 lbs x 14 - 120 s rest
[Warm Up Set 2]
180 lbs x 10 - 120 s rest
[Warm Up Set 3]
270 lbs x 6 - 180 s rest
[Work Set 1]
360 lbs x 12 @ 1 RIR - 180 s rest
[Work Set 2]
360 lbs x 11 @ 1 RIR - 180 s rest
[Work Set 3]
360 lbs x 8 @ 1 RIR - 180 s rest
[Work Set 4]
360 lbs x 7 @ 1 RIR - 180 s rest

45 Degree Back Raise
[Warm Up Set 1]
BW x 12 - 120 s rest
[Warm Up Set 2]
25 lbs x 8 - 180 s rest
[Work Set 1]
25 lbs x 22 @ 1 RIR - 180 s rest
[Work Set 2]
25 lbs x 19 @ 1 RIR - 180 s rest
[Work Set 3]
25 lbs x 16 @ 1 RIR - 180 s rest

60° Calf Raise - 3 seconds up, 2 second pause at top, 3 seconds down, 2 seconds pause bottom
[Warm Up Set 1]
110 lbs x 4 - 120 s rest
[Work Set 1]
110 lbs x 17 @ 0 RIR - 120 s rest
[Work Set 2]
110 lbs x 12 @ 0 RIR - 120 s rest
[Work Set 3]
110 lbs x 10 @ 0 RIR - 120 s rest

Hanging Leg Raise
[Warm Up Set 1]
BW x 4 Reps - 120 s rest
[Work Set 1]
BW x 16 Reps @ 1 RIR - 120 s rest
[Work Set 2]
BW x 12 Reps @ 1 RIR - 120 s rest
[Work Set 3]
BW x 9 Reps @ 1 RIR - 120 s rest

Notes:
~ 1 hour 20 minutes

I'm completely winded after Hack Squats, my lungs are on fire, heck!

Even though I went lighter on hack squats, I still got some ugly bruises on my upper traps. They're not as bad as before, and they go away in a few days, so no big deal.

[Camarija]

Mesocycle 3 - Week 2 - pt. 2
Around Maintenance Volume

---

Date: Tuesday, November 9, 2021

Sleep: 9 Hours

Diet: Calorie Deficit

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

240 ml Cranberry Juice ~ 100 calories

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

—

4x Egg ~ 240 calories, 24 g protein, 16 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber

—

480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein

165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

Fish Oil ~ 70 calories, 6 g fat

—

Total : 2,295 calories, 209.6 g protein, 81.8 g fat, 19.2 g fiber


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

Energy Level: Great

Workout: Upper Day B

Training Phase: Around Maintenance Volume

Egyptian Cable Lateral Raise
[Warm Up Set 1]
10 lbs x 5 @ +10 RIR - 90 s rest
[Work Set 1]
10 lbs x 18 @ 1 RIR - 90 s rest
[Work Set 2]
10 lbs x 14 @ 1 RIR - 90 s rest

-= ALTERNATING =-

One Arm Face Pull
[Warm Up Set 1]
10 lbs x 7 @ +10 RIR - 90 s rest
[Work Set 1]
10 lbs x 20 @ 1 RIR - 90 s rest
[Work Set 2]
10 lbs x 18 @ 1 RIR - 90 s rest

Dips
[Warm Up Set 1]
BW x 3 - 180 s rest
[Work Set 1]
BW x 21 @ 1 RIR - 180 s rest
[Work Set 2]
BW x 15 @ 1 RIR - 180 s rest

Chin Up
[Warm Up Set 1]
BW x 3 @ ~7 RIR - 180 s rest
[Work Set 1]
BW x 11 @ 1 RIR - 180 s rest
[Work Set 2]
BW x 8 @ 1 RIR - 180 s rest

Notes:
~ 35 minutes

Fast and furious

---

Date: Wednesday, November 17, 2021

Sleep: 8.5 Hours

Diet: Calorie Deficit

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

240 ml Cranberry Juice ~ 100 calories

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

—

4x Egg ~ 240 calories, 24 g protein, 16 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber

—

480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein

165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

Fish Oil ~ 70 calories, 6 g fat

—

Total : 2,295 calories, 209.6 g protein, 81.8 g fat, 19.2 g fiber

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

Energy Level: Good

Workout: Lower Day B

Training Phase: Around Maintenance Volume

Hip Adduction with 2 second pause
[Warm Up Set 1]
105 lbs x 7 - 30 s rest
[Work Set 1]
105 lbs x 22 @ 1 RIR - 30 s rest
[Work Set 2]
105 lbs x 16 @ 1 RIR - 30 s rest

Hip Abduction with 2 second pause
[Warm Up Set 1]
90 lbs x 10 - 30 s rest
[Work Set 1]
90 lbs x 28 @ 1 RIR - 30 s rest
[Work Set 2]
90 lbs x 25 @ 1 RIR - 30 s rest

Standing Calf Raise
[Warm Up Set 1]
90 lbs x 5 - 120 s rest
[Work Set 1]
90 lbs x 20 @ 0 RIR - 120 s rest
[Work Set 2]
90 lbs x 14 @ 0 RIR - 120 s rest

Decline Ab Crunch
[Warm Up Set 1]
35 lbs x 8 Reps - 120 s rest
[Work Set 1]
35 lbs x 25 Reps @ 0 RIR - 120 s rest
[Work Set 2]
35 lbs x 21 Reps @ 0 RIR - 120 s rest

Notes:
~ 30 minutes

Got my booster today. Spent about 3 hours just shuffling around waiting for my shot, so I'm skipping cardio today.

Heading to gym after I eat.

[EliKoehn]

Hey, 20 dips is really good. Nice work.

[Camarija]

Hey, 20 dips is really good. Nice work.

Thanks bro! most important for me is slow and controlled, nice and tight upper back, and elbows in. I tried adding weight last time but the plate started swinging, which changed muscle emphasis, and ultimately my form just ended up sucking. So back to Bodyweight. I like it! If i start hitting 30 Reps I'll try adding weight like chains around my traps or something.

Cheers bro!

[Camarija]

Mesocycle 3 - Week 2 - pt. 3
Around Maintenance Volume

---

Date: Thursday, November 18, 2021

Sleep: ~ 9 Hours

Diet: Calorie Deficit

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

240 ml Cranberry Juice ~ 100 calories

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

—

4x Egg ~ 240 calories, 24 g protein, 16 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber

—

480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein

165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

Fish Oil ~ 70 calories, 6 g fat

—

Total : 2,295 calories, 209.6 g protein, 81.8 g fat, 19.2 g fiber


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

Energy Level: Great

Workout: Upper Day C

Training Phase: Around Maintenance Volume

Hammer Strength ISO Incline Chest Press[seat setting: 7 -> 6]
[Warm Up Set 1]
65 lbs x 4 RIR - 120 s rest
[Work Set 1]
65 lbs x 16 @ 1 RIR - 120 s rest
[Work Set 2]
65 lbs x 7 @ 1 RIR - 120 s rest

Pulldown Wide Neutral
[Warm Up Set 1]
140 lbs + adder x 4 - 120 s rest
[Work Set 1]
140 lbs + adder x 16 @ 1 RIR - 120 s rest
[Work Set 2]
140 lbs + adder x 10 @ 1 RIR - 120 s rest
[Work Set 3]
140 lbs + adder x 8 @ 1 RIR - 120 s rest - Wide pronate

Cable Lateral Raise
[Warm Up Set 1]
10 lbs x 5 - 120 s rest
[Work Set 1]
10 lbs x 18 @ 1 RIR - 120 s rest
[Work Set 2]
10 lbs x 12 @ 1 RIR - 120 s rest

One Arm Face Pull
[Warm Up Set 1]
10 lbs x 7 @ 10 RIR - 120 s rest
[Work Set 1]
10 lbs x 18 @ 1 RIR - 120 s rest
[Work Set 2]
10 lbs x 16 @ 1 RIR - 120 s rest

French Press
[Warm Up Set 1]
70 lbs x 4 @ + RIR - 120 s rest
[Work Set 1]
70 lbs x 18 @ 1 RIR - 120 s rest
[Work Set 2]
70 lbs x 12 @ 1 RIR - 120 s rest

Cybex Seated Bicep Machine
[Warm Up Set 1]
60 lbs x 4 @ ++ RIR - 120 s rest
[Work Set 1]
60 lbs x 18 @ 1 RIR - 120 s rest
[Work Set 2]
60 lbs x 12 @ 1 RIR - 120 s rest

Notes:
~ 50 minutes

It's raining now and I don't want to wash the car again, so I'll wait to go to the gym until the rain stops.

---

Date: Friday, November 19, 2021

Sleep: 9 Hours

Diet: Calorie Deficit

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

240 ml Cranberry Juice ~ 100 calories

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

—

4x Egg ~ 240 calories, 24 g protein, 16 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Banana ~ 105 calories, 1.3 g protein, 0.4 g fat, 3.1 g fiber

—

480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein

165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

Fish Oil ~ 70 calories, 6 g fat

—

Total : 2,295 calories, 209.6 g protein, 81.8 g fat, 19.2 g fiber


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

Energy Level: Great

Workout: Lower Day C

Training Phase: Around Maintenance Volume

Hip Adduction with 2 second pause
[Warm Up Set 1]
105 lbs x 7 @ 1 RIR - 30 s rest
[Work Set 1]
105 lbs x 22 @ 1 RIR - 30 s rest

Hip Abduction with 2 second pause
[Warm Up Set 1]
90 lbs x 10 @ 1 RIR - 30 s rest
[Work Set 1]
90 lbs x 28 @ 1 RIR - 30 s rest

Cybex Squat Press
[Warm Up Set 1]
270 lbs x 15 - 120 s rest
[Warm Up Set 2]
360 lbs x 10 - 120 s rest
[Warm Up Set 3]
450 lbs x 3 - 180 s rest
[Work Set 1]
540 lbs x 15 @ 1 RIR - 180 s rest
[Work Set 2]
540 lbs x 9 @ 1 RIR - 180 s rest
[Work Set 3]
540 lbs x 7 @ 1 RIR - 180 s rest

Lying Leg Curl
[Warm Up Set 1]
80 lbs x 8 - 120 s rest
[Work Set 1]
80 lbs x 28 @ 1 RIR - 120 s rest
[Work Set 2]
80 lbs x 20 @ 1 RIR - 120 s rest

60° Calf Raise - 3 seconds up, 2 second pause at top, 3 seconds down, 2 seconds pause bottom
[Warm Up Set 1]
110 lbs x 4 - 120 s rest
[Work Set 1]
110 lbs x 17 @ 0 RIR - 120 s rest
[Work Set 2]
110 lbs x 13 @ 0 RIR - 120 s rest

Hanging Leg Raise
[Warm Up Set 1]
BW x 4 Reps - 120 s rest
[Work Set 1]
BW x 17 Reps @ 1 RIR - 120 s rest
[Work Set 2]
BW x 12 Reps @ 1 RIR - 120 s rest

Notes:
~ 1 Hour

Starting tomorrow, I'm replacing two Bananas with 1g potassium, cutting out 210 calories.

I'm cutting Cranberry Juice from 240 ml to 120 ml, cutting out 50 calories.

And I'm removing 1 tbsp olive oil, cutting out 120 calories.

That will drop me down to just 67 g of fat per day, which is still in the okay range of fat intake, if a little on the low-end.

380 calories cut per Day, 2,660 calories cut per week, that's an extra loss of 0.76 lbs per week. Cool.

Also, looks like I need to start a little bit of walking every day for 30 to 60 minutes to really get the most out of this mini cut, but that will come later.

---

Date: Saturday, November 20, 2021

Sleep: 7 Hours

Diet: Calorie Deficit

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

120 ml Cranberry Juice ~ 50 calories

—

120 g New York Steak ~ 280 calories, 24.7 g protein, 19.3 g fat

480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein

2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

—

4x Egg ~ 240 calories, 24 g protein, 16 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Scoops Now Whey Protein Isolate ~ 110 calories, 25 g protein, 0.5 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

—

480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein

330 ml Beef Stew with Potato & Carrot ~ 310 calories, 19.5 g protein, 11.7 g fat, 1.9 g fiber

Fish Oil ~ 70 calories, 6 g fat

—

Total : 1,990 calories, 246.2 g protein, 66.5 g fat, 9.9 g fiber


Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Fish Oil
Potassium 500 mg

Energy Level: Great

Workout: Rest Day

Notes:
Taking it easy today, finishing off some beef stew and new york strip steak, so my diet is a little weird today, but more or less what I'm aiming for going forward. Obviously too light on fiber today, but I'll make up for it tomorrow.

[Filmbuff81]

Nice work. Strong dips.

[EliKoehn]

Are you going to switch back to barbell-dominant training for an upcoming block? I'm reading back over the group thread from last year and you were talking about just getting back into it and putting up some high numbers without much acclimation. I'd be curious to see how you'd bounce back coming off of the different focus lately.

https://forum.bodybuilding.com/showt...8946481&page=8

[Camarija]

Nice work. Strong dips.

Ty!

~ 4 more weeks of cutting to go!

Are you going to switch back to barbell-dominant training for an upcoming block? I'm reading back over the group thread from last year and you were talking about just getting back into it and putting up some high numbers without much acclimation. I'd be curious to see how you'd bounce back coming off of the different focus lately.

https://forum.bodybuilding.com/showt...8946481&page=8

Probably no more Barbell work for the foreseeable future. I don't think barbell work is better than machines for muscle growth, and I don't injure myself training with machines, so those are probably my two strongest reasons to lean against returning to barbell training.

The only Barbell move I'll bring back is Romanian Deadlift, but it will be much lighter than before. Before I was working Volume of 12 rep sets with +315 lbs, but I wasn't pulling from my hamstrings. It was more of a glute/lower back workout than a hamstring workout.

Anyway, we'll see! Maybe I'll change my mind, first I'm going to finish this cut.

Cheers bro!

[EliKoehn]

Ty!

~ 4 more weeks of cutting to go!



Probably no more Barbell work for the foreseeable future. I don't think barbell work is better than machines for muscle growth, and I don't injure myself training with machines, so those are probably my two strongest reasons to lean against returning to barbell training.

The only Barbell move I'll bring back is Romanian Deadlift, but it will be much lighter than before. Before I was working Volume of 12 rep sets with +315 lbs, but I wasn't pulling from my hamstrings. It was more of a glute/lower back workout than a hamstring workout.

Anyway, we'll see! Maybe I'll change my mind, first I'm going to finish this cut.

Cheers bro!

Ah, gotcha.

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

Cheers to you also!

[Camarija]

Mesocycle 3 - Week 3 - pt. 1
Around Maintenance Volume

---

Date: Sunday, November 21, 2021

Sleep: 8 Hours

Diet: Calorie Deficit

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

120 ml Cranberry Juice ~ 50 calories

5 g Creatine

600 mg NAC

500 mg Potassium

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

—

4x Egg ~ 240 calories, 24 g protein, 16 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

—

480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein

165 g Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

Fish Oil ~ 70 calories, 6 g fat

5 g Taurine

—

Total : 1,950 calories, 207 g protein, 67 g fat, 20 g fiber


Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Potassium 500 mg
Fish Oil

Energy Level: Great

Workout: Upper Day A

Training Phase: Around Maintenance Volume

Hammer Strength ISO Decline Chest Press[bottom setting]
[Warm Up Set 1]
90 lbs x 3 - 120 s rest
[Work Set 1]
90 lbs x 21 @ 1 RIR - 120 s rest
[Work Set 2]
90 lbs x 10 @ 1 RIR - 120 s rest
[Work Set 3]
90 lbs x 8 @ 1 RIR - 120 s rest

Chest Supported T-Bar Row Wide Pronate Grip
[Warm Up Set 1]
100 lbs x 3 - 120 s rest
[Work Set 1]
100 lbs x 15 @ 1 RIR - 120 s rest
[Work Set 2]
100 lbs x 10 @ 1 RIR - 120 s rest
[Work Set 3]
100 lbs x 8 @ 1 RIR - 120 s rest
[Work Set 4]
100 lbs x 6 @ 1 RIR - 120 s rest

Cable Lateral Raise
[Warm Up Set 1]
10 lbs x 5 - 90 s rest
[Work Set 1]
10 lbs x 18 @ 1 RIR - 90 s rest
[Work Set 2]
10 lbs x 12 @ 1 RIR - 90 s rest
[Work Set 3]
10 lbs x 10 @ 1 RIR - 90 s rest

One Arm Face Pull
[Warm Up Set 1]
10 lbs x 7 - 120 s rest
[Work Set 1]
10 lbs x 20 @ 1 RIR - 90 s rest
[Work Set 2]
10 lbs x 18 @ 1 RIR - 90 s rest
[Work Set 3]
10 lbs x 16 @ 1 RIR - 90 s rest

French Press
[Warm Up Set 1]
70 lbs x 4 @ 10 RIR - 120 s rest
[Work Set 1]
70 lbs x 18 @ 1 RIR - 120 s rest
[Work Set 2]
70 lbs x 11 @ 1 RIR - 120 s rest
[Work Set 3]
70 lbs x 10 @ 1 RIR - 120 s rest

Hammer Strength Seated Bicep Preacher Curl
[Warm Up Set 1]
55 lbs x 3 - 120 s rest
[Work Set 1]
55 lbs x 19 @ 1 RIR - 120 s rest
[Work Set 2]
55 lbs x 8 @ 1 RIR - 120 s rest
[Work Set 3]
55 lbs x 6 @ 1 RIR - 120 s rest

Notes:
~ 1 hour 5 minutes

Coming into this workout feeling stronger.

As far as my cut is going, I weighed myself at around 195 lbs this morning, 2 weeks into the cut, that's a drop of about 5 lbs, maybe I lost more since I haven't read the morning paper on the toilet yet. I'm not losing muscle mass so it's working out more or less like I predicted. If I continue at this rate, I will finish my cut at around 185 lbs at around 11% body fat. Cheers!

---

Date: Monday, November 22, 2021

Sleep: 8 Hours

Diet: Calorie Deficit

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

5 g Creatine

600 mg NAC

—

Chicken Fajita Plate with Rice, Refried Beans, & Guacamole ~ 720 calories, 45 g protein, 36 g fat, 22 g fiber

3 oz Pico de Gallo ~ 20 calories, 0.9 g protein, 0.2 g fat, 1.2 g fiber

—

4x Egg ~ 240 calories, 24 g protein, 16 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

500 mg Potassium

—

480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein

Fish Oil ~ 70 calories, 6 g fat

5 g Taurine

—

Total : 1,905 calories, 196.9 g protein, 88.2 g fat, 24.2 g fiber

Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Potassium 500 mg
Fish Oil

Energy Level: Good

Workout: Lower Day A

Training Phase: Around Maintenance Volume

Hip Adduction
[Warm Up Set 1]
105 lbs x 7 - 30 s rest
[Work Set 1]
105 lbs x 22 @ 1 RIR - 30 s rest
[Work Set 2]
105 lbs x 16 @ 1 RIR - 30 s rest

Hip Abduction
[Warm Up Set 1]
90 lbs x 10 - 30 s rest
[Work Set 1]
90 lbs x 28 @ 1 RIR - 30 s rest
[Work Set 2]
90 lbs x 25 @ 1 RIR - 30 s rest

Banded Hack Squat
[Warm Up Set 1]
90 lbs x 14 - 120 s rest
[Warm Up Set 2]
180 lbs x 10 - 120 s rest
[Warm Up Set 3]
270 lbs x 6 - 180 s rest
[Work Set 1]
360 lbs x 12 @ 1 RIR - 180 s rest
[Work Set 2]
360 lbs x 11 @ 1 RIR - 180 s rest
[Work Set 3]
360 lbs x 8 @ 1 RIR - 180 s rest
[Work Set 4]
360 lbs x 7 @ 1 RIR - 180 s rest

45 Degree Back Raise
[Warm Up Set 1]
BW x 12 - 120 s rest
[Warm Up Set 2]
25 lbs x 8 - 180 s rest
[Work Set 1]
25 lbs x 22 @ 1 RIR - 180 s rest
[Work Set 2]
25 lbs x 19 @ 1 RIR - 180 s rest
[Work Set 3]
25 lbs x 16 @ 1 RIR - 180 s rest

60° Calf Raise - 3 seconds up, 2 second pause at top, 3 seconds down, 2 seconds pause bottom
[Warm Up Set 1]
110 lbs x 4 - 120 s rest
[Work Set 1]
110 lbs x 17 @ 0 RIR - 120 s rest
[Work Set 2]
110 lbs x 12 @ 0 RIR - 120 s rest
[Work Set 3]
110 lbs x 10 @ 0 RIR - 120 s rest

Hanging Leg Raise
[Warm Up Set 1]
BW x 4 Reps - 120 s rest
[Work Set 1]
BW x 17 Reps @ 1 RIR - 120 s rest
[Work Set 2]
BW x 13 Reps @ 1 RIR - 120 s rest
[Work Set 3]
BW x 10 Reps @ 1 RIR - 120 s rest

Notes:
~ 1 Hour 25 minutes

I normally waste 10 minutes looking for carabiners for Banded Hack squats, I'm going to just buy my own and carry them in my gym bag.

[Filmbuff81]

Nice job.

You could always do DB RDLs too.

Or try them with a trap bar if you have access.

[Camarija]

Nice job.

You could always do DB RDLs too.

Or try them with a trap bar if you have access.

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

Cheers Brother!!

[Camarija]

Mesocycle 3 - Week 3 - pt. 2
Around Maintenance Volume

---

Date: Tuesday, November 23, 2021

Sleep: 8 Hours

Diet: Calorie Deficit

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

120 ml Cranberry Juice ~ 50 calories

1 TBSP Olive Oil ~ 120 calories, 14 g fat

5 g Creatine

600 mg NAC

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

—

4x Egg ~ 240 calories, 24 g protein, 16 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

500 mg Potassium

—

480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein

Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

Fish Oil ~ 70 calories, 6 g fat

5 g Taurine

—

Total : 1,950 calories, 207 g protein, 67 g fat, 20 g fiber


Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Potassium 500 mg
Fish Oil

Energy Level: Great

Workout: Upper Day B

Training Phase: Around Maintenance Volume

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

-= ALTERNATING =-

One Arm Face Pull
[Warm Up Set 1]
10 lbs x 7 @ +10 RIR - 90 s rest
[Work Set 1]
10 lbs x 20 @ 1 RIR - 90 s rest
[Work Set 2]
10 lbs x 18 @ 1 RIR - 90 s rest
[Work Set 3]
10 lbs x 16 @ 1 RIR - 90 s rest

Dips
[Warm Up Set 1]
BW x 3 - 180 s rest
[Work Set 1]
BW x 21 @ 1 RIR - 180 s rest
[Work Set 2]
BW x 15 @ 1 RIR - 180 s rest
[Work Set 3]
BW x 10 @ 1 RIR - 180 s rest

Chin Up
[Warm Up Set 1]
BW x 3 @ ~7 RIR - 180 s rest
[Work Set 1]
BW x 11 @ 1 RIR - 180 s rest
[Work Set 2]
BW x 8 @ 1 RIR - 180 s rest
[Work Set 3]
BW x 6 @ 1 RIR - 180 s rest

Notes:
~ 50 minutes

---

Date: Wednesday, November 24, 2021

Sleep: 7 Hours

Diet: Calorie Deficit

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

600 mg NAC

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

120 ml Cranberry Juice ~ 50 calories

1 TBSP Olive Oil ~ 120 calories, 14 g fat

5 g Creatine

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

—

4x Egg ~ 240 calories, 24 g protein, 16 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

500 mg Potassium

—

480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein

Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

Fish Oil ~ 70 calories, 6 g fat

5 g Taurine

—

Total : 1,950 calories, 207 g protein, 67 g fat, 20 g fiber

Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Potassium 500 mg
Fish Oil

Energy Level: Just Okay

Workout: Lower Day B

Training Phase: Around Maintenance Volume

Hip Adduction with 2 second pause
[Warm Up Set 1]
105 lbs x 7 - 30 s rest
[Work Set 1]
105 lbs x 22 @ 1 RIR - 30 s rest
[Work Set 2]
105 lbs x 16 @ 1 RIR - 30 s rest

Hip Abduction with 2 second pause
[Warm Up Set 1]
90 lbs x 10 - 30 s rest
[Work Set 1]
90 lbs x 28 @ 1 RIR - 30 s rest
[Work Set 2]
90 lbs x 25 @ 1 RIR - 30 s rest

Standing Calf Raise
[Warm Up Set 1]
90 lbs x 5 - 120 s rest
[Work Set 1]
90 lbs x 20 @ 0 RIR - 120 s rest
[Work Set 2]
90 lbs x 14 @ 0 RIR - 120 s rest
[Work Set 3]
90 lbs x 11 @ 0 RIR - 120 s rest

Decline Ab Crunch
[Warm Up Set 1]
35 lbs x 8 Reps (accidentally did 11) - 120 s rest
[Work Set 1]
35 lbs x 25 Reps @ 0 RIR - 120 s rest
[Work Set 2]
35 lbs x 22 Reps @ 0 RIR - 120 s rest
[Work Set 3]
35 lbs x 19 Reps @ 0 RIR - 120 s rest

Notes:
~ 40 minutes

Feeling just a bit tired today but not too bad, slept later than I wanted to last night. I'll try to sleep earlier tonight.

[EliKoehn]

Are you tracking your arm/choulder/chest measurements, etc. to keep an eye on hypertrophy?

[Camarija]

Are you tracking your arm/choulder/chest measurements, etc. to keep an eye on hypertrophy?

Not really, I just take photos at the start/end of different training phases for comparison.

So for example, at the top of my bulk I can compare photos, weight, bf% estimate, taking into account creatine or no creatine

Same with photos from the end of my cuts

When I finish my cut here I'll throw up comparison photos from back this summer when I was at 182 lbs. I should finish my cut somewhere between 185 and 190 lbs at similar or lower body fat, so just by those numbers alone, I know I've made progress, but the photos will do more justice.

Cheers bro!

(Also, I'll try to get some back photos, haven't really been doing that, but I think my back physique is back to respectable)

[EliKoehn]

Yeah I always thought your back was particularly impressive (current avi and then from the lift uploads last year).

Good luck and verbal reps (OS) for such consistency and dedication!

[Camarija]

Mesocycle 3 - Week 3 - pt. 3
Around Maintenance Volume

---

Date: Friday, November 26, 2021

Sleep: ~ 9 Hours

Diet: Calorie Deficit

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

600 mg NAC

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

120 ml Cranberry Juice ~ 50 calories

1 TBSP Olive Oil ~ 120 calories, 14 g fat

5 g Creatine

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

—

4x Egg ~ 240 calories, 24 g protein, 16 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

500 mg Potassium

—

480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein

Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

Fish Oil ~ 70 calories, 6 g fat

5 g Taurine

—

Total : 1,950 calories, 207 g protein, 67 g fat, 20 g fiber

Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Potassium 500 mg
Fish Oil

Energy Level: Great

Workout: Upper Day C

Training Phase: Around Maintenance Volume

Hammer Strength ISO Incline Chest Press[seat setting: 6]
[Warm Up Set 1]
65 lbs x 4 RIR - 120 s rest
[Work Set 1]
65 lbs x 17 @ 1 RIR - 180 s rest
[Work Set 2]
65 lbs x 8 @ 1 RIR - 180 s rest
[Work Set 3]
65 lbs x 7 @ 1 RIR - 180 s rest

Pulldown 14'' Neutral
[Warm Up Set 1]
140 lbs + adder x 4 - 120 s rest
[Work Set 1]
140 lbs + adder x 20 @ 1 RIR - 180 s rest
[Work Set 2]
140 lbs + adder x 12 @ 1 RIR - 180 s rest
[Work Set 3]
140 lbs + adder x 10 @ 1 RIR - 180 s rest
[Work Set 4]
140 lbs + adder x 8 @ 1 RIR - 180 s rest

Cable Lateral Raise
[Warm Up Set 1]
10 lbs x 5 - 120 s rest
[Work Set 1]
10 lbs x 18 @ 1 RIR - 120 s rest
[Work Set 2]
10 lbs x 12 @ 1 RIR - 120 s rest
[Work Set 3]
10 lbs x 11 @ 1 RIR - 120 s rest

One Arm Face Pull
[Warm Up Set 1]
10 lbs x 7 - 120 s rest
[Work Set 1]
10 lbs x 20 @ 1 RIR - 120 s rest
[Work Set 2]
10 lbs x 18 @ 1 RIR - 120 s rest
[Work Set 3]
10 lbs x 16 @ 1 RIR - 120 s rest

Cable Cross Tricep Extensions
[Warm Up Set 1]
20 lbs x 4 - 120 s rest
[Work Set 1]
20 lbs x 13 @ 1 RIR - 120 s rest
[Work Set 2]
20 lbs x 7 @ 1 RIR - 120 s rest

Cybex Seated Bicep Machine
[Warm Up Set 1]
60 lbs x 4 - 120 s rest
[Work Set 1]
60 lbs x 19 @ 1 RIR - 120 s rest
[Work Set 2]
60 lbs x 12 @ 1 RIR - 120 s rest

Notes:
~ 1 hour 10 minutes

Trying out this tricep exercise today, it was awesome, zero elbow pain, great pump, much wow.

---

Date: Saturday, November 27, 2021

Sleep: 9 Hours

Diet: Calorie Deficit

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

600 mg NAC

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

120 ml Cranberry Juice ~ 50 calories

1 TBSP Olive Oil ~ 120 calories, 14 g fat

5 g Creatine

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

—

4x Egg ~ 240 calories, 24 g protein, 16 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

500 mg Potassium

—

480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein

Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

Fish Oil ~ 70 calories, 6 g fat

5 g Taurine

—

Total : 1,950 calories, 207 g protein, 67 g fat, 20 g fiber


Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Potassium 500 mg
Fish Oil

Energy Level: Great

Workout: Lower Day C

Training Phase: Around Maintenance Volume

Hip Adduction with 2 second pause
[Warm Up Set 1]
105 lbs x 7 @ 1 RIR - 30 s rest
[Work Set 1]
105 lbs x 26 @ 1 RIR - 30 s rest
[Work Set 2]
105 lbs x 18 @ 1 RIR - 30 s rest

Hip Abduction with 2 second pause
[Warm Up Set 1]
90 lbs x 10 @ 1 RIR - 30 s rest
[Work Set 1]
90 lbs x 28 @ 1 RIR - 30 s rest
[Work Set 2]
90 lbs x 25 @ 1 RIR - 30 s rest

Cybex Squat Press
[Warm Up Set 1]
270 lbs x 15 - 180 s rest
[Warm Up Set 2]
360 lbs x 10 - 180 s rest
[Warm Up Set 3]
450 lbs x 3 - 180 s rest
[Work Set 1]
540 lbs x 15 @ 1 RIR - 180 s rest
[Work Set 2]
540 lbs x 8 @ 1 RIR - 180 s rest
[Work Set 3]
540 lbs x 7 @ 1 RIR - 180 s rest
[Work Set 4]
540 lbs x 6 @ 1 RIR - 180 s rest

Lying Leg Curl
[Warm Up Set 1]
80 lbs x 8 - 120 s rest
[Work Set 1]
80 lbs x 28 @ 1 RIR - 120 s rest
[Work Set 2]
80 lbs x 20 @ 1 RIR - 120 s rest
[Work Set 3]
80 lbs x 16 @ 1 RIR - 120 s rest

60° Calf Raise - 3 seconds up, 2 second pause at top, 3 seconds down, 2 seconds pause bottom
[Warm Up Set 1]
110 lbs x 4 - 120 s rest
[Work Set 1]
110 lbs x 17 @ 0 RIR - 120 s rest
[Work Set 2]
110 lbs x 13 @ 0 RIR - 120 s rest
[Work Set 3]
110 lbs x 10 @ 0 RIR - 120 s rest

Hanging Leg Raise
[Warm Up Set 1]
BW x 4 Reps - 120 s rest
[Work Set 1]
BW x 17 Reps @ 1 RIR - 120 s rest
[Work Set 2]
BW x 13 Reps @ 1 RIR - 120 s rest
[Work Set 3]
BW x 10 Reps @ 1 RIR - 120 s rest

Notes:
~ 1 Hour 25 Minutes

I performed all of my lifts slower and more controlled today.

[Camarija]

Mesocycle 3 - Week 4 - pt. 1
Around Maintenance Volume

---

Date: Sunday, November 27, 2021

Sleep: 9 Hours

Diet: Calorie Deficit

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

600 mg NAC

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

120 ml Cranberry Juice ~ 50 calories

1 TBSP Olive Oil ~ 120 calories, 14 g fat

5 g Creatine

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

500 mg Potassium

—

3x Sausage Patties ~ 420 calories, 12 g protein, 40.5 g fat

2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

500 mg Potassium

—

480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein

Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

Fish Oil ~ 70 calories, 6 g fat

5 g Taurine

—

Total : 2,010 calories, 195 g protein, 77.5 g fat, 20 g fiber


Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Potassium 1 g
Fish Oil

Energy Level: Great

Workout: Upper Day A

Training Phase: Around Maintenance Volume

Hammer Strength ISO Decline Chest Press[bottom setting]
[Warm Up Set 1]
90 lbs x 3 - 120 s rest
[Work Set 1]
90 lbs x 21 @ 1 RIR - 120 s rest
[Work Set 2]
90 lbs x 9 @ 1 RIR - 120 s rest
[Work Set 3]
90 lbs x 6 @ 1 RIR - 120 s rest
[Work Set 4]
90 lbs x 5 @ 1 RIR - 120 s rest

Hammer Strength ISO Low Row[#4 setting]
[Warm Up Set 1]
55 lbs x 4 (could go to 6 next time) - 120 s rest
[Work Set 1]
55 lbs x 20 @ 1 RIR - 120 s rest
[Work Set 2]
55 lbs x 14 @ 1 RIR - 120 s rest
[Work Set 3]
55 lbs x 12 @ 1 RIR - 120 s rest
[Work Set 4]
55 lbs x 10 @ 1 RIR - 120 s rest
[Work Set 5]
55 lbs x 9 @ 1 RIR - 120 s rest

Cable Lateral Raise
[Warm Up Set 1]
10 lbs x 5 - 90 s rest
[Work Set 1]
10 lbs x 18 @ 1 RIR - 90 s rest
[Work Set 2]
10 lbs x 12 @ 1 RIR - 90 s rest
[Work Set 3]
10 lbs x 10 @ 1 RIR - 90 s rest
[Work Set 4]
10 lbs x 9 @ 1 RIR - 90 s rest

Cable Cross Face Pull [setting: 6]
[Warm Up Set 1]
10 lbs x 7 - 120 s rest
[Work Set 1]
10 lbs x 15 @ 1 RIR - 90 s rest
[Work Set 2]
10 lbs x 13 @ 1 RIR - 90 s rest
[Work Set 3]
10 lbs x 11 @ 1 RIR - 90 s rest
[Work Set 4]
10 lbs x 9 @ 1 RIR - 90 s rest

French Press
[Warm Up Set 1]
70 lbs x 5 @ 10 RIR - 120 s rest
[Work Set 1]
70 lbs x 17 @ 1 RIR - 120 s rest
[Work Set 2]
70 lbs x 11 @ 1 RIR - 120 s rest
[Work Set 3]
70 lbs x 8 @ 1 RIR - 120 s rest

Hammer Strength Seated Bicep Preacher Curl
[Warm Up Set 1]
55 lbs x 3 - 120 s rest
[Work Set 1]
55 lbs x 19 @ 1 RIR - 120 s rest
[Work Set 2]
55 lbs x 8 @ 1 RIR - 120 s rest
[Work Set 3]
55 lbs x 6 @ 1 RIR - 120 s rest

Notes:
~ 1 Hour 15 Minutes

---

Date: Monday, November 29, 2021

Sleep: 8 Hours

Diet: Calorie Deficit

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1x Sausage Patty ~ 140 calories, 4 g protein, 13.5 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

600 mg NAC

—

6 oz Ahi Tuna ~ 190 calories, 42 g protein, 1 g fat

1x Sausage Patty ~ 140 calories, 4 g protein, 13.5 g fat

5 g Creatine

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

500 mg Potassium

—

3x Sausage Patties ~ 420 calories, 12 g protein, 40.5 g fat

2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

500 mg Potassium

—

480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein

Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

Fish Oil ~ 70 calories, 6 g fat

5 g Taurine

—

Total : 1,970 calories, 195 g protein, 76.5 g fat, 20 g fiber

Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Potassium 1 g
Fish Oil

Energy Level: Good

Workout: Lower Day A

Training Phase: Around Maintenance Volume

Hip Adduction
[Warm Up Set 1]
105 lbs x 7 - 30 s rest
[Work Set 1]
105 lbs x 25 @ 1 RIR - 30 s rest
[Work Set 2]
105 lbs x 16 @ 1 RIR - 30 s rest

Hip Abduction
[Warm Up Set 1]
90 lbs x 10 - 30 s rest
[Work Set 1]
90 lbs x 28 @ 1 RIR - 30 s rest
[Work Set 2]
90 lbs x 25 @ 1 RIR - 30 s rest

Banded Hack Squat
[Warm Up Set 1]
90 lbs x 14 - 120 s rest
[Warm Up Set 2]
180 lbs x 10 - 120 s rest
[Warm Up Set 3]
270 lbs x 6 - 180 s rest
[Work Set 1]
360 lbs x 12 @ 1 RIR - 180 s rest
[Work Set 2]
360 lbs x 11 @ 1 RIR - 180 s rest
[Work Set 3]
360 lbs x 8 @ 1 RIR - 180 s rest
[Work Set 4]
360 lbs x 7 @ 1 RIR - 180 s rest
[Work Set 5]
360 lbs x 6 @ 1 RIR - 180 s rest

45 Degree Back Raise [rounded back, full stretch]
[Warm Up Set 1]
BW x 8 - 120 s rest
[Warm Up Set 2]
25 lbs x 7 - 180 s rest
[Work Set 1]
25 lbs x 22 @ 1 RIR - 180 s rest
[Work Set 2]
25 lbs x 19 @ 1 RIR - 180 s rest
[Work Set 3]
25 lbs x 17 @ 1 RIR - 180 s rest
[Work Set 4]
25 lbs x 16 @ 1 RIR - 180 s rest

60° Calf Raise - 3 seconds up, 2 second pause at top, 3 seconds down, 2 seconds pause bottom
[Warm Up Set 1]
110 lbs x 5 - 120 s rest
[Work Set 1]
110 lbs x 18 @ 0 RIR - 120 s rest
[Work Set 2]
110 lbs x 13 @ 0 RIR - 120 s rest
[Work Set 3]
110 lbs x 10 @ 0 RIR - 120 s rest
[Work Set 4]
110 lbs x 10 @ 0 RIR - 120 s rest

Hanging Leg Raise
[Warm Up Set 1]
BW x 5 Reps - 120 s rest
[Work Set 1]
BW x 18 Reps @ 1 RIR - 120 s rest
[Work Set 2]
BW x 13 Reps @ 1 RIR - 120 s rest
[Work Set 3]
BW x 10 Reps @ 1 RIR - 120 s rest
[Work Set 4]
BW x 10 Reps @ 1 RIR - 120 s rest

Cardio: Walk
~ 20 Minutes Outside immediately after workout

Notes:
~ 1 Hour 20 Minutes

[Filmbuff81]

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

Cheers Brother!!

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

Since you’re discussing injury prevention just figured it could be a viable option to play with.

[Camarija]

Mesocycle 3 - Week 4 - pt. 2
Around Maintenance Volume

---

Date: Tuesday, November 30, 2021

Sleep: 9 Hours

Diet: Calorie Deficit

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

5 g Creatine

—

6 oz Ahi Tuna ~ 190 calories, 42 g protein, 1 g fat

Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

600 mg NAC

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

1 TBSP Olive Oil ~ 120 calories, 14 g fat

500 mg Potassium

—

4x Egg ~ 240 calories, 24 g protein, 16 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

500 mg Potassium

—

480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein

Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

Fish Oil ~ 70 calories, 6 g fat

5 g Taurine

—

Total : 1,870 calories, 199 g protein, 67 g fat, 20 g fiber


Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Potassium 1 g
Fish Oil

Energy Level: Great

Workout: Upper Day B

Training Phase: Around Maintenance Volume

Cardio: Walk
~ 20 Minutes Outside immediately before workout

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

-= ALTERNATING =-

One Arm Face Pull
[Warm Up Set 1]
10 lbs x 7 @ +10 RIR - 90 s rest
[Work Set 1]
10 lbs x 20 @ 1 RIR - 90 s rest
[Work Set 2]
10 lbs x 18 @ 1 RIR - 90 s rest
[Work Set 3]
10 lbs x 16 @ 1 RIR - 90 s rest

Dips
[Warm Up Set 1]
BW x 5 - 180 s rest
[Work Set 1]
BW x 21 @ 1 RIR - 180 s rest
[Work Set 2]
BW x 15 @ 1 RIR - 180 s rest
[Work Set 3]
BW x 10 @ 1 RIR - 180 s rest

Chin Up
[Warm Up Set 1]
BW x 3 @ ~7 RIR - 180 s rest
[Work Set 1]
BW x 12 @ 1 RIR - 180 s rest
[Work Set 2]
BW x 9 @ 1 RIR - 180 s rest
[Work Set 3]
BW x 6 @ 1 RIR - 180 s rest

Notes:
~ 1 Hour

I took longer breaks to chat today, so Workout lasted a bit longer than usual.

I decided to start adding regular walking to help my cut along. It may or may not be unnecessary, but it feels like the right time to start adding some extra calorie deficit. The workout volume is also increasing as the weeks go on to try to stave off catabolism with extra anabolic signals. My weight at the end of this 6 week cut should be around 185 to 190 lbs, which would be somewhere between 10 and 15 lbs lost. Hopefully that gets me to a body fat level ready to start a 15 week bulk.

---

Date: Wednesday, December 1, 2021

Sleep: 10 Hours

Diet: Calorie Deficit

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

5 g Creatine

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

120 ml Cranberry Juice ~ 50 calories

Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

600 mg NAC

500 mg Potassium

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

1 TBSP Olive Oil ~ 120 calories, 14 g fat

—

4x Egg ~ 240 calories, 24 g protein, 16 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

500 mg Potassium

—

480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein

Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

Fish Oil ~ 70 calories, 6 g fat

5 g Taurine

—

Total : 1,950 calories, 207 g protein, 67 g fat, 20 g fiber

Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Potassium 1 g
Fish Oil

Energy Level: Great

Workout: Lower Day B

Training Phase: Around Maintenance Volume

Cardio: Walk
~ 20 Minutes Outside immediately before workout

Hip Adduction with 2 second pause
[Warm Up Set 1]
105 lbs x 7 - 30 s rest
[Work Set 1]
105 lbs x 25 @ 1 RIR - 30 s rest
[Work Set 2]
105 lbs x 16 @ 1 RIR - 30 s rest

Hip Abduction with 2 second pause
[Warm Up Set 1]
90 lbs x 10 - 30 s rest
[Work Set 1]
90 lbs x 28 @ 1 RIR - 30 s rest
[Work Set 2]
90 lbs x 25 @ 1 RIR - 30 s rest

Standing Calf Raise
[Warm Up Set 1]
90 lbs x 5 - 120 s rest
[Work Set 1]
90 lbs x 22 @ 0 RIR - 120 s rest
[Work Set 2]
90 lbs x 14 @ 0 RIR - 120 s rest
[Work Set 3]
90 lbs x 12 @ 0 RIR - 120 s rest

Decline Ab Crunch
[Warm Up Set 1]
35 lbs x 9 Reps - 120 s rest
[Work Set 1]
35 lbs x 25 Reps @ 0 RIR - 120 s rest
[Work Set 2]
35 lbs x 22 Reps @ 0 RIR - 120 s rest
[Work Set 3]
35 lbs x 19 Reps @ 0 RIR - 120 s rest

Cardio: Walk
~ 20 Minutes Outside immediately after workout

Notes:
~ 35 minutes

[Camarija]

Mesocycle 3 - Week 4 - pt. 3
Around Maintenance Volume

---

Date: Friday, December 2, 2021

Sleep: ~ 9 Hours

Diet: Calorie Deficit

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

5 g Creatine

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

120 ml Cranberry Juice ~ 50 calories

Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

600 mg NAC

500 mg Potassium

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

1 TBSP Olive Oil ~ 120 calories, 14 g fat

—

4x Egg ~ 240 calories, 24 g protein, 16 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

500 mg Potassium

—

480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein

Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

Fish Oil ~ 70 calories, 6 g fat

5 g Taurine

—

Total : 1,950 calories, 207 g protein, 67 g fat, 20 g fiber

Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Potassium 1 g
Fish Oil

Energy Level: Great

Workout: Upper Day C

Training Phase: Around Maintenance Volume

Cardio: Walk
~ 20 Minutes Outside immediately before workout

Hammer Strength ISO Incline Chest Press[seat setting: 6]
[Warm Up Set 1]
65 lbs x 4 RIR - 120 s rest
[Work Set 1]
65 lbs x 17 @ 1 RIR - 180 s rest
[Work Set 2]
65 lbs x 9 @ 1 RIR - 180 s rest
[Work Set 3]
65 lbs x 6 @ 1 RIR - 180 s rest

Pulldown Wide Pronate
[Warm Up Set 1]
140 lbs + adder x 5 - 120 s rest
[Work Set 1]
140 lbs + adder x 18 @ 1 RIR - 180 s rest
[Work Set 2]
140 lbs + adder x 11 @ 1 RIR - 180 s rest
[Work Set 3]
140 lbs + adder x 8 @ 1 RIR - 180 s rest
[Work Set 4]
140 lbs + adder x 8 @ 1 RIR - 180 s rest

Cable Lateral Raise
[Warm Up Set 1]
10 lbs x 5 - 120 s rest
[Work Set 1]
10 lbs x 20 @ 1 RIR - 120 s rest
[Work Set 2]
10 lbs x 13 @ 1 RIR - 120 s rest
[Work Set 3]
10 lbs x 11 @ 1 RIR - 120 s rest

Cable Cross Face Pull [Setting: 6]
[Warm Up Set 1]
10 lbs x 5 - 120 s rest
[Work Set 1]
10 lbs x 15 @ 1 RIR - 120 s rest
[Work Set 2]
10 lbs x 13@ 1 RIR - 120 s rest
[Work Set 3]
10 lbs x 11 @ 1 RIR - 120 s rest

Cable Cross Tricep Extensions
[Warm Up Set 1]
20 lbs x 3 - 120 s rest
[Work Set 1]
20 lbs x 15 @ 1 RIR - 120 s rest
[Work Set 2]
20 lbs x 9 @ 1 RIR - 120 s rest
[Work Set 3]
20 lbs x 6 @ 1 RIR - 120 s rest

Cybex Seated Bicep Machine
[Warm Up Set 1]
60 lbs x 5 - 120 s rest
[Work Set 1]
60 lbs x 20 @ 1 RIR - 120 s rest
[Work Set 2]
60 lbs x 12 @ 1 RIR - 120 s rest
[Work Set 3]
60 lbs x 9 @ 1 RIR - 120 s rest

Cardio: Walk
~ 20 Minutes Outside immediately after workout

Notes:
~ 1 Hour 10 Minutes

---

Date: Friday, December 3, 2021

Sleep: 8 Hours

Diet: Calorie Deficit

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

600 mg NAC

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

120 ml Cranberry Juice ~ 50 calories

1 TBSP Olive Oil ~ 120 calories, 14 g fat

5 g Creatine

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

500 mg Potassium

—

4x Egg ~ 240 calories, 24 g protein, 16 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

500 mg Potassium

—

480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein

Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

Fish Oil ~ 70 calories, 6 g fat

5 g Taurine

—

Total : 1,950 calories, 207 g protein, 67 g fat, 20 g fiber


Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Potassium 1 g
Fish Oil

Energy Level: Great

Workout: Lower Day C

Training Phase: Around Maintenance Volume

Cardio: Walk
~ 20 Minutes Outside immediately before workout

Hip Adduction with 2 second pause
[Warm Up Set 1]
105 lbs x 7 @ 1 RIR - 30 s rest
[Work Set 1]
105 lbs x 26 @ 1 RIR - 30 s rest
[Work Set 2]
105 lbs x 16 @ 1 RIR - 30 s rest

Hip Abduction with 2 second pause
[Warm Up Set 1]
90 lbs x 10 @ 1 RIR - 30 s rest
[Work Set 1]
90 lbs x 28 @ 1 RIR - 30 s rest
[Work Set 2]
90 lbs x 20 @ 1 RIR - 30 s rest

Cybex Squat Press [Slow Eccentric]
[Warm Up Set 1]
270 lbs x 15 - 180 s rest
[Warm Up Set 2]
360 lbs x 10 - 180 s rest
[Warm Up Set 3]
450 lbs x 3 - 180 s rest
[Work Set 1]
540 lbs x 15 @ 1 RIR - 180 s rest
[Work Set 2]
540 lbs x 8 @ 1 RIR - 180 s rest
[Work Set 3]
540 lbs x 7 @ 1 RIR - 180 s rest
[Work Set 4]
540 lbs x 6 @ 1 RIR - 180 s rest

Lying Leg Curl [Slow Eccentric]
[Warm Up Set 1]
80 lbs x 8 - 120 s rest
[Work Set 1]
80 lbs x 28 @ 1 RIR - 120 s rest
[Work Set 2]
80 lbs x 20 @ 1 RIR - 120 s rest
[Work Set 3]
80 lbs x 16 @ 1 RIR - 120 s rest

Standing Calf Raise - 3 seconds up, 2 second pause at top, 3 seconds down, 2 seconds pause bottom
[Warm Up Set 1]
90 lbs x 5 - 120 s rest
[Work Set 1]
90 lbs x 22 @ 0 RIR - 120 s rest
[Work Set 2]
90 lbs x 14 @ 0 RIR - 120 s rest
[Work Set 3]
90 lbs x 12 @ 0 RIR - 120 s rest

Hanging Leg Raise
[Warm Up Set 1]
BW x 5 Reps - 120 s rest
[Work Set 1]
BW x 18 Reps @ 1 RIR - 120 s rest
[Work Set 2]
BW x 13 Reps @ 1 RIR - 120 s rest
[Work Set 3] [Bosu Ball Captain Chair]
BW x 10 Reps @ 1 RIR - 120 s rest

Cardio: Walk
~ 20 Minutes Outside immediately after workout

Notes:
~ 1 Hour 15 Minutes

Bosu Ball Captain Chair had amazing burn feel, love it

[CW47]

Crushing it like always I see.
That's a good amount of volume to get through in 70 minutes.

[Camarija]

Crushing it like always I see.
That's a good amount of volume to get through in 70 minutes.

I'm like the terminator in the gym, just going in there to complete my objective and then hasta la vista

Cheers Bro!!

[Camarija]

Mesocycle 3 - Week 5 - pt. 1
Around Maintenance Volume

---

Date: Sunday, December 5, 2021

Sleep: 9 Hours

Diet: Calorie Deficit

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

—

4x Egg ~ 240 calories, 24 g protein, 16 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

600 mg NAC

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

120 ml Cranberry Juice ~ 50 calories

1 TBSP Olive Oil ~ 120 calories, 14 g fat

5 g Creatine

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

500 mg Potassium

—

480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein

Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

Fish Oil ~ 70 calories, 6 g fat

5 g Taurine

500 mg Potassium

—

Total : 1,950 calories, 207 g protein, 67 g fat, 20 g fiber


Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Potassium 1 g
Fish Oil

Energy Level: Great

Workout: Upper Day A

Training Phase: Around Maintenance Volume

Cardio: Walk
~ 20 Minutes Outside immediately before workout

Hammer Strength ISO Decline Chest Press[bottom setting]
[Warm Up Set 1]
90 lbs x 3 - 120 s rest
[Work Set 1]
90 lbs x 21 @ 1 RIR - 120 s rest
[Work Set 2]
90 lbs x 8 @ 1 RIR - 120 s rest
[Work Set 3]
90 lbs x 6 @ 1 RIR - 120 s rest
[Work Set 4]
90 lbs x 5 @ 1 RIR - 120 s rest

Chest Supported T-Bar Row Wide Pronate Grip
[Warm Up Set 1]
100 lbs x 4 - 120 s rest
[Work Set 1]
100 lbs x 15 @ 1 RIR - 120 s rest
[Work Set 2]
100 lbs x 10 @ 1 RIR - 120 s rest
[Work Set 3]
100 lbs x 8 @ 1 RIR - 120 s rest
[Work Set 4]
100 lbs x 6 @ 1 RIR - 120 s rest
[Work Set 5]
100 lbs x 6 @ 1 RIR - 120 s rest

Cable Lateral Raise
[Warm Up Set 1]
10 lbs x 5 - 90 s rest
[Work Set 1]
10 lbs x 18 @ 1 RIR - 90 s rest
[Work Set 2]
10 lbs x 12 @ 1 RIR - 90 s rest
[Work Set 3]
10 lbs x 10 @ 1 RIR - 90 s rest
[Work Set 4]
10 lbs x 9 @ 1 RIR - 90 s rest

Cable Cross Face Pull [setting: 6]
[Warm Up Set 1]
10 lbs x 5 - 120 s rest
[Work Set 1]
10 lbs x 15 @ 1 RIR - 90 s rest
[Work Set 2]
10 lbs x 13 @ 1 RIR - 90 s rest
[Work Set 3]
10 lbs x 11 @ 1 RIR - 90 s rest
[Work Set 4]
10 lbs x 9 @ 1 RIR - 90 s rest

Overhead Cable Cross Tricep Extensions [setting: 8]
[Warm Up Set 1]
30 lbs x 5 @ 10 RIR - 120 s rest - terribly awkward

Cable Cross Tricep Extensions
[Work Set 1]
20 lbs x 15 @ 1 RIR - 120 s rest
[Work Set 2]
20 lbs x 7 @ 1 RIR - 120 s rest
[Work Set 3]
20 lbs x 6 @ 1 RIR - 120 s rest
[Work Set 4]
20 lbs x 6 @ 1 RIR - 120 s rest

Hammer Strength Seated Bicep Preacher Curl
[Warm Up Set 1]
55 lbs x 3 - 120 s rest
[Work Set 1]
55 lbs x 19 @ 1 RIR - 120 s rest
[Work Set 2]
55 lbs x 8 @ 1 RIR - 120 s rest
[Work Set 3]
55 lbs x 6 @ 1 RIR - 120 s rest
[Work Set 4]
55 lbs x 6 @ 1 RIR - 120 s rest

Cardio: Walk
~ 20 Minutes Outside immediately after workout

Notes:
~ 1 Hour 20 Minutes

Overhead Cable Cross Tricep Extensions were terrible, just sticking with French Press for long head tricep movement going forward

---

Date: Monday, December 6, 2021

Sleep: 9 Hours

Diet: Calorie Deficit

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

5 g Creatine

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

120 ml Cranberry Juice ~ 50 calories

Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

600 mg NAC

500 mg Potassium

—

2 Scoops Now Whey Protein Isolate ~ 220 calories, 50 g protein, 1 g fat

1 Scoop Orange Triad ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

1 TBSP Olive Oil ~ 120 calories, 14 g fat

—

4x Egg ~ 240 calories, 24 g protein, 16 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

500 mg Potassium

—

480 ml Lactose Free Fat Free Milk ~ 160 calories, 26 g protein

Sweet Potatoes Red Potatoes Carrots & Butternut Squash ~ 180 calories, 3 g protein, 6 g fiber

Fish Oil ~ 70 calories, 6 g fat

5 g Taurine

—

Total : 1,950 calories, 207 g protein, 67 g fat, 20 g fiber

Supplements:
Orange Triad + Greens
Creatine 5 g
NAC 600 mg
Taurine 5 g
Potassium 1 g
Fish Oil

Energy Level: Good

Workout: Lower Day A

Training Phase: Around Maintenance Volume

Cardio: Walk
~ 20 Minutes Outside immediately before workout

Hip Adduction
[Warm Up Set 1]
105 lbs x 7 - 30 s rest
[Work Set 1]
105 lbs x 25 @ 1 RIR - 30 s rest
[Work Set 2]
105 lbs x 16 @ 1 RIR - 30 s rest

Hip Abduction
[Warm Up Set 1]
90 lbs x 10 - 30 s rest
[Work Set 1]
90 lbs x 28 @ 1 RIR - 30 s rest
[Work Set 2]
90 lbs x 20 @ 1 RIR - 30 s rest

Banded Hack Squat
[Warm Up Set 1]
90 lbs x 14 - 120 s rest
[Warm Up Set 2]
180 lbs x 10 - 120 s rest
[Warm Up Set 3]
270 lbs x 6 - 180 s rest
[Work Set 1]
360 lbs x 14 @ 1 RIR - 180 s rest
[Work Set 2]
360 lbs x 11 @ 1 RIR - 180 s rest
[Work Set 3]
360 lbs x 8 @ 1 RIR - 180 s rest
[Work Set 4]
360 lbs x 7 @ 1 RIR - 180 s rest
[Work Set 5]
360 lbs x 7 @ 1 RIR - 180 s rest

45 Degree Back Raise [rounded back, full stretch]
[Warm Up Set 1]
BW x 8 - 120 s rest
[Warm Up Set 2]
25 lbs x 7 - 180 s rest
[Work Set 1]
25 lbs x 22 @ 1 RIR - 180 s rest
[Work Set 2]
25 lbs x 19 @ 1 RIR - 180 s rest
[Work Set 3]
25 lbs x 17 @ 1 RIR - 180 s rest
[Work Set 4]
25 lbs x 16 @ 1 RIR - 180 s rest

60° Calf Raise - 3 seconds up, 2 second pause at top, 3 seconds down, 2 seconds pause bottom
[Warm Up Set 1]
110 lbs x 5 - 120 s rest
[Work Set 1]
110 lbs x 18 @ 0 RIR - 120 s rest
[Work Set 2]
110 lbs x 13 @ 0 RIR - 120 s rest
[Work Set 3]
110 lbs x 10 @ 0 RIR - 120 s rest
[Work Set 4]
110 lbs x 10 @ 0 RIR - 120 s rest

Hanging Leg Raise
[Warm Up Set 1]
BW x 5 Reps - 120 s rest
[Work Set 1]
BW x 18 Reps @ 1 RIR - 120 s rest
[Work Set 2]
BW x 13 Reps @ 1 RIR - 120 s rest
[Work Set 3]
BW x 10 Reps @ 1 RIR - 120 s rest
[Work Set 4]
BW x 10 Reps @ 1 RIR - 120 s rest

Cardio: Walk
~ 20 Minutes Outside immediately after workout

Notes:
~ 1 Hour 45 Minures

Wasted 15 minutes looking for band hook for the hack squat

[EliKoehn]

Strong work with that hack squat. That's a lot of volume.

Also, are you mixing the oil into your shake on the first meal you listed?

[Filmbuff81]

Nice work.

Why was the cross tricep extension terrible? Just not feeling it where you want to?