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  1. #1
    Masstrophysicist Camarija's Avatar
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    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming

    Intermediate Bodybuilding Classic Physique

    Renaissance Periodization Programming




    What Is Renaissance Periodization Style Programming?

    Maintenance Volume, Minimum Effective Volume, Maximum Adaptive Volume, and Maximum Recoverable Volume.

    Hypertrophy training for different muscle groups with recommendations on volume, intensity, and frequency.



    My Previous Training Experience

    ▇ Fierce 5 - Novice Upper Lower High Frequency - https://forum.bodybuilding.com/showt...hp?t=177960231

    ▇ Calgary Barbell - Powerlifting - https://forum.bodybuilding.com/showt...hp?t=179108161

    ▇ Advanced Novice Linear Progression - https://forum.bodybuilding.com/showt...hp?t=180037843



    My Goals

    ▇ Increase 18 lbs of muscle ► 188 lbs Lean Body Mass with Creatine / 180 lbs Lean Body Mass without Creatine within the next year

    ▇ Maintain 12 % - 20 % Body Fat by bulking at 12% and cutting at 20%

    ▇ Compete in my first classic physique competition by 2023



    Table of Contents

    Post # Contents Bulk / Cut / Maintenance
    1 Intro -
    2 2 Week Maintenance Volume Phase Cut (should have been maintenance, woops)
    24 Mesocycle 1 - Six Week Ramping Phase From MEV to MAV + One Deload Week Bulk
    72 Mesocycle 2 - Six Week Ramping Phase From MEV to MAV + One Deload Week Bulk
    Last edited by Camarija; 09-04-2021 at 09:31 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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  2. #2
    Masstrophysicist Camarija's Avatar
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    Week 1
    Maintenance Volume Phase





    Date: Monday, July 5, 2021

    Sleep: 9 Hours

    Diet: Calorie Deficit

    -

    37 g cheerios ~ 140 calories, 3 g protein, 2 g fat, 3 g fiber

    31 g Lightly Salted Dry Roasted Peanuts ~ 180 calories, 8 g protein, 16 g fat, 3 g fiber

    240 g Milk ~ 80 calories, 13 g protein

    1 Scoop Gold Standard Whey Protein ~ 120 calories, 24 g protein, 1 g fat

    1 scoop Orange Triad + Greens ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

    -

    Gatorade ~ 240 calories

    -

    2 scoop Gold Standard Whey Protein ~ 240 calories, 48 g protein, 2 g fat

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

    1 scoop Orange Triad + Greens ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

    -

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



    0.5 TBSP Olive Oil ~ 60 calories, 7 g fat

    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    -

    1 Scoop Gold Standard Whey Protein ~ 120 calories, 24 g protein, 1 g fat

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    31 g Sunflower Seeds ~ 180 calories, 6 g protein, 16 g fat, 3 g fiber

    -


    Total : 1,950 calories, 175 g protein, 66.5 g fat, 11 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Pretty Good

    Workout: Upper Day A

    Training Phase: Maintenance Volume

    Bench Press
    [Warm Up Set 1]
    155 lbs x 10 @ 10 RIR - 60 s rest
    [Warm Up Set 2]
    175 lbs x 8 @ 8 RIR - 120 s rest
    [Warm Up Set 3]
    215 lbs x 3 @ 5 RIR - 180 s rest
    [Work Set 1]
    195 lbs x 8 @ 4 RIR - 180 s rest - perfect weight
    [Work Set 2]
    195 lbs x 7 @ 4 RIR - 180 s rest

    DB Incline Bench Press
    [Warm Up Set 1]
    55 lbs x 8 @ 4 RIR - 60 s rest - next session, warm up with 45's for 8 reps, to hit RIR 10
    [Work Set 1]
    55 lbs x AMRAP 12 @ 0 RIR - 120 s rest - next session, use 45's for 14 reps to hit RIR 4

    Chest Supported T-Bar Row Wide Pronate Grip
    [Warm Up Set 1]
    70 lbs x 10 @ 10 RIR - 30 s rest
    [Warm Up Set 2]
    80 lbs x 7 @ 7 RIR - 60 s rest
    [Warm Up Set 3]
    100 lbs x 3 @ 6 RIR - 90 s rest
    [Work Set 1]
    90 lbs x AMRAP 12 @ 0 RIR - 120 s rest - Next session, aim for 90 lbs for 8 reps, RIR 4
    [Work Set 2]
    90 lbs x 7 @ 4 RIR - 120 s rest

    High Row Machine Single Arm Side Lat Adduction
    [Warm Up Set 1]
    82.5 lbs x 8 @ 8 RIR - 60 s rest
    [Work Set 1]
    82.5 lbs x 12 @ 4 RIR - 120 s rest - supinated grip feels best

    Lateral Raise Machine
    [Warm Up Set 1]
    10 lbs x 12 @ 10 RIR - 60 s rest
    [Work Set 1]
    20 lbs x AMRAP 16 @ 0 RIR - 120 s rest - Next session aim for 12 reps to hit RIR 4
    [Work Set 2]
    15 lbs x 12 @ 4 RIR - 120 s rest - Next session use 20 lbs for 12 reps to hit RIR 4
    [Work Set 3]
    15 lbs x 10 @ 4 RIR - 120 s rest - Next session use 20 lbs for 12 reps to hit RIR 4

    Reverse Pec Dec
    [Warm Up Set 1]
    85 lbs x 10 @ 10 RIR - 60 s rest - next session hit 8 reps for RIR 10
    [Work Set 1]
    85 lbs x AMRAP 18 @ 0 RIR - 120 s rest - next session hit 14 reps for RIR 4

    French Press
    [Warm Up Set 1]
    55 lbs x 12 @ 10 RIR - 60 s rest - next session hit 11 reps for RIR 10
    [Warm Up Set 2]
    75 lbs x 4 @ 7 RIR - 120 s rest - next session skip this warm up set
    [Work Set 1]
    75 lbs x AMRAP 11 @ 0 RIR - 120 s rest - Next session hit 75 lbs for 7 reps for RIR 4

    Tricep Pushdown
    [Work Set 1]
    55 lbs x 9 @ 0 RIR - 120 s rest - Too hard, next session use 40 lbs for 14 reps for RIR 4

    EZ Bar Curl
    [Warm Up Set 1]
    50 lbs x 10 @ 10 RIR - 60 s rest - perfect
    [Warm Up Set 2]
    70 lbs x 3 @ 7 RIR - 60 s rest - next session, skip this warm up set
    [Work Set 1]
    65 lbs x 8 @ 4 RIR - 120 s rest - perfect

    Preacher EZ Bar Curl
    [Work Set 1]
    50 lbs x 10 @ 1 RIR - 120 s rest - Too hard, next session use 40 lbs for 11 reps for RIR 4

    Notes:

    ~ 1 hour 30 minutes

    This is a maintenance volume phase, meaning there aren't that many working sets. There's just enough working sets per muscle group per week to maintain the existing muscle mass, but not enough to grow it. In general, I want to keep my RIR around 4. These weeks will work to figure out where that 4 RIR exists for different exercises.

    Overall, felt like a great workout. Still took a while due to all the warm-up sets, I need to remove some of those warm-up sets. Still need to adjust some of the weights here and there but it's looking like a solid Upper Day A workout. I like it.

    Fiber is low today, if it's a problem I'll add psyillium husk throughout the week.








    Date: Tuesday, July 6, 2021

    Sleep: 8.5 Hours

    Diet: Calorie Deficit

    -

    37 g cheerios ~ 140 calories, 3 g protein, 2 g fat, 3 g fiber

    31 g Lightly Salted Dry Roasted Peanuts ~ 180 calories, 8 g protein, 16 g fat, 3 g fiber

    240 g Milk ~ 80 calories, 13 g protein

    1 Scoop Gold Standard Whey Protein ~ 120 calories, 24 g protein, 1 g fat

    1 scoop Orange Triad + Greens ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

    -

    Gatorade ~ 240 calories

    -

    2 scoop Gold Standard Whey Protein ~ 240 calories, 48 g protein, 2 g fat

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

    1 scoop Orange Triad + Greens ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

    -

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



    0.5 TBSP Olive Oil ~ 60 calories, 7 g fat

    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    -

    1 Scoop Gold Standard Whey Protein ~ 120 calories, 24 g protein, 1 g fat

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    31 g Sunflower Seeds ~ 180 calories, 6 g protein, 16 g fat, 3 g fiber

    -


    Total : 1,950 calories, 175 g protein, 66.5 g fat, 11 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Pretty Good

    Workout: Lower Day A

    Training Phase: Maintenance Volume

    Hip Adduction
    [Work Set 1]
    65 lbs x 20 @ 4 RIR - 30 s rest

    Hip Abduction
    [Work Set 1]
    75 lbs x 20 @ 4 RIR - 30 s rest

    V Squat
    [Warm Up Set 1]
    220 lbs x 10 @ 10 RIR - 180 s rest (110 lbs per side = 2x 45s + 2x 10s) - felt like RPE 9 - next time aim for 190 lbs x 10 @ 10 RIR
    [Warm Up Set 2]
    250 lbs x 7 @ 8 RIR - 120 s rest (125 lbs per side = 2x 45s + 1x 25 + 1x10) - like RPE 9 again - next time aim for 220 lbs x 7 @ 8 RIR
    [Warm Up Set 3]
    330 lbs x 2 @ 7 RIR - 180 s rest (165 lbs per side = 3x 45s + 1x 25 + 1x5) - felt RPE 9 - next time aim for 300 lbs x 2 @ 6 RIR
    [Work Set 1]
    270 lbs x 10 @ ~1 RIR - 180 s rest (145 lbs per side = 3x 45s) - next time aim for 260 lbs x 8 @ 4 RIR
    [Work Set 2]
    270 lbs x 6 @ ~4 RIR - 180 s rest (145 lbs per side = 3x 45s)

    Leg Extension
    [Warm Up Set 1]
    110 lbs x 15 @ 10 RIR - 120 s rest - about perfect
    [Work Set 1]
    130 lbs x 14 @ 4 RIR - 120 s rest - perfect

    Hip Thrust on Leg Extension Machine
    [Warm Up Set 1]
    200 lbs x 18 @ 10 RIR - 120 s rest - great
    [Warm Up Set 2]
    220 lbs x 14 @ 10 RIR - 120 s rest - great
    [Warm Up Set 3]
    245 lbs x 3 @ +15 RIR - 120 s rest - ok
    [Work Set 1]
    240 lbs x 16 @ 4 RIR - 120 s rest
    My vastus lateralis felt sharp pain on the first rep, so instead I'll do 45 hypers, bodyweight, AMRAP 25 Reps, felt good

    Seated Leg Curl
    [Warm Up Set 1]
    100 lbs x 10 @ 10 RIR - 60 s rest
    [Work Set 1]
    105 lbs x 14 @ 4 RIR - 120 s rest

    60° Calf Raise
    [Work Set 1]
    135 lbs x 15 @ 4 RIR - 120 s rest
    [Work Set 2]
    135 lbs x 12 @ 0 RIR - 120 s rest - ok, that was rough

    Seated Calf Raise
    [Work Set 1]
    70 lbs x AMRAP 10 reps @ 0 RIR - 120 s rest

    Hanging Leg Raise
    [Work Set 1]
    BW x 10 @ 4 RIR - 120 s rest

    Decline Ab Crunch
    [Work Set 1]
    25 lbs x AMRAP 15 reps @ RIR 1 - 120 s rest

    Notes:

    ~ 1 hour 20 minutes

    While my quadratus lumborum is still delicate from injury, I'm going to be using the V-Squat machine instead of low bar back squats. The motion seems natural, the angle at the bottom resembles a low bar back squat only with back support.

    I need to adjust the weights a bit for V Squat. Foot positioning needs adjusting forward, kept pushing through my toes.

    My left vastus lateralis had sharp pain along the bottom outter sweep when I was performing my top set of hip thrusts. Considering I had just performed V-Squats and Leg Extensions, this makes sense. In the future I will take off my squat shoes when I perform hip thrusts, that may take pressure off the quads.










    Date: Wednesday, July 7, 2021

    Sleep: 7 Hours

    Diet: Calorie Deficit


    -

    2 scoop Gold Standard Whey Protein ~ 240 calories, 48 g protein, 2 g fat

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    37 g cheerios ~ 140 calories, 3 g protein, 2 g fat, 3 g fiber

    31 g Lightly Salted Dry Roasted Peanuts ~ 180 calories, 8 g protein, 16 g fat, 3 g fiber

    240 g Milk ~ 80 calories, 13 g protein

    1 Scoop Gold Standard Whey Protein ~ 120 calories, 24 g protein, 1 g fat

    1 scoop Orange Triad + Greens ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

    -

    1 Scoop Gold Standard Whey Protein ~ 120 calories, 24 g protein, 1 g fat

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

    1 scoop Orange Triad + Greens ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

    31 g Sunflower Seeds ~ 180 calories, 6 g protein, 16 g fat, 3 g fiber

    -

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Drizzle of Balsamic, Lemon, Mustard, Soy Sauce ~ 60 calories

    2x Tilapia ~ 220 calories, 46 g protein, 4 g fat

    -


    Total : 1,670 calories, 173 g protein, 58.5 g fat, 10 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Surprisingly Good

    Workout: Rest Day

    Training Phase: Maintenance Volume

    Notes:
    Feeling good





    Last edited by Camarija; 07-07-2021 at 10:35 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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  3. #3
    Registered User EliKoehn's Avatar
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    Subbed!
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  4. #4
    Registered User RapidFail's Avatar
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    In

    How many days per week are you training? If the maintenance volume sessions are 90 minutes I shudder to think how long your sessions will last when you approach MRV!
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  5. #5
    Registered User EliKoehn's Avatar
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    Props to how meticulous you're recording everything.

    That is a pretty severe deficit for someone at your training level who is already lean. Do you expect energy and strength to stay high long term?
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  6. #6
    Registered User EliKoehn's Avatar
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    Great that it's not being an impediment! I am actually cutting myself and am currently curious if backloading my calories is better or worse than eating more immediately prior to the workout itself. I prefer it psychologically as it's not much of a challenge waiting for a meal, but would rather eat to my fill when it's time, and not be hungry going to bed. Carb-loading is probably more efficient before sleep rather than while awake, but I really don't know.

    Best of luck and will keep following along!
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  7. #7
    ... Raigs's Avatar
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    Hey buddy glad this place isnt totally dead
    My “training log”
    https://forum.bodybuilding.com/showthread.php?t=178659261

    Here to stay motivated and to motivate others
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  8. #8
    Registered User EliKoehn's Avatar
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    This likely has to do with the fact that I still have a fairly high bodyfat percentage, but I don't really experience "hunger" beyond the anticipation of enjoying a meal; it's very easy to ignore that if I know I'll eat later that day, and again, I'm not even close to being underweight so legitimate hunger is sort of ruled out by default. When I was truly lean and scraped money together for food in college, I got hungry in a different way and recognize the difference.

    Usually my first few sets are about normal strength and then there's a palpable drop-off.

    Carb-loading, being glycogen replenishment from re-eating carbs. I suppose it's a continuous process and giving it a deliberate title might just be bro-science. I'll keep on back-loading probably 2/3 or 3/4 of my calories to dinner and then switch to a pre-workout meal if that ends up being unfeasible.

    Maybe I'll just start also eating cheerios in the morning lol
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  9. #9
    Registered User RapidFail's Avatar
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    46-52 sets per session sounds insane! Of course it's up to you and your schedule, but I imagine adding extra sessions and/or doing two sessions a day would be preferable.

    The most I ever do is 17 working sets in a session, which I can get done in 50-55 minutes while doing all the warm up sets back-to-back, supersetting some exercises and timing all of my rests. Unfortunately I can't dedicate more than an hour to training each day - I already have to get up at 4:30am to train as it is and I don't want to get up earlier. I'm on my feet all day at work and prefer to avoid lifting after work as my performance and energy levels are always worse.
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  10. #10
    Registered User giosach's Avatar
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    Hey bud. Even though I'm new to the forum I really enjoy reading your journal, this amount of detail is amazing. Can't wait to see the end result of the cut and the way you'll structure your bulk after.

    Will be following!
    " So just because you train your chest, your arms, your shoulders, your back.... that's great. What's under your shorts mfker? "
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  11. #11
    Masstrophysicist Camarija's Avatar
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    Originally Posted by EliKoehn View Post
    Subbed!

    BROTHER!

    OUR JOURNEY TO VICTORY HAS BEGUN!






    Originally Posted by RapidFail View Post
    In

    How many days per week are you training? If the maintenance volume sessions are 90 minutes I shudder to think how long your sessions will last when you approach MRV!
    WELCOME BROTHER!

    The maintenance volume sessions can probably be completed under 1 hour. Right now there are too many useless warm-up sets, and the gym times have been unfortunately busy. Easy fixes :-D

    By Week 19, I'm estimating somewhere between 46 and 52 work sets per session, as opposed to the current 12 to 14 work sets per session. That week is going to be intense to the max aiming for 0 reps in reserve!!!

    The program is currently 4 times a week, but if the sessions become much longer than 2 hours I'll just split the sessions into AM/PM sessions, or switch to 5/6 times a week.

    It's going to be a heck of a journey, and I'm going to keep myself motivated and see it through!

    Thanks for joining bro!!! :-)




    Originally Posted by EliKoehn View Post
    Props to how meticulous you're recording everything.

    That is a pretty severe deficit for someone at your training level who is already lean. Do you expect energy and strength to stay high long term?
    You know, it's not that bad really!!

    I'm limiting up to 1% bodyweight loss a week so I don't sacrifice too much muscle mass, while dropping fat quickly and keeping the cut short. So for my weight, my deficit can be up to ~925 calories.

    As far as energy and strength, I can't expect to be at my peak, but it's really not bad. I'm on the steeper side of a cut but, with my micros and macros in check, it doesn't feel bad. I'm about 4 weeks into the cut and 2 more weeks to go. I'm sure when I'm back to bulking my energy and strength will be through the roof, and I'll be prepared to maximize the amount of time I can bulk without adding too much extra body fat.

    Cheers Brother!




    Originally Posted by EliKoehn View Post
    Great that it's not being an impediment! I am actually cutting myself and am currently curious if backloading my calories is better or worse than eating more immediately prior to the workout itself. I prefer it psychologically as it's not much of a challenge waiting for a meal, but would rather eat to my fill when it's time, and not be hungry going to bed. Carb-loading is probably more efficient before sleep rather than while awake, but I really don't know.

    Best of luck and will keep following along!
    I would say, keep the meals more or less evenly spread apart, at least 3 hours between meals, and make sure to include at least some carbs before and after your workouts.

    Are you actually hungry, or is it just cravings?

    I don't know what carb loading is.

    *ultimately, meal timing isn't nearly as important as the big picture. So if you can only eat twice a day, or your meals are close together, or far apart, or you can't get your protein / fat / carbs / calories at a certain time, it doesn't matter nearly as much as getting it in at some point during the day*










    Originally Posted by Raigs View Post
    Hey buddy glad this place isnt totally dead
    I'm not stopping until these bones won't move anymore! HYAAAAH!!!!!


    Glad to have you on board :-D







    Originally Posted by EliKoehn View Post
    This likely has to do with the fact that I still have a fairly high bodyfat percentage, but I don't really experience "hunger" beyond the anticipation of enjoying a meal; it's very easy to ignore that if I know I'll eat later that day, and again, I'm not even close to being underweight so legitimate hunger is sort of ruled out by default. When I was truly lean and scraped money together for food in college, I got hungry in a different way and recognize the difference.

    Usually my first few sets are about normal strength and then there's a palpable drop-off.

    Carb-loading, being glycogen replenishment from re-eating carbs. I suppose it's a continuous process and giving it a deliberate title might just be bro-science. I'll keep on back-loading probably 2/3 or 3/4 of my calories to dinner and then switch to a pre-workout meal if that ends up being unfeasible.

    Maybe I'll just start also eating cheerios in the morning lol
    Okay, good! Starving yourself sucks, I wouldn't see the point in doing that anyway when you can lose weight and not feel terrible if your diet is in check.

    And about drop-off in strength, there's usually drop-off in subsequent sets no matter cutting or bulking. During the cut it's not REALLY noticeable. For example, I maintained or even slightly increased my strength while cutting from 200 lbs to 185 lbs. It's only noticeable when you lose weight and fail to maintain some semblance of intensity / within RIR 4, that'll suck your strength out.

    On Carb loading, that's basically why I eat carbs before and after working out. To make sure my glycogen stores are on a full tank before working out, and then refilling after draining the glycogen a bit. It also helps with protein synthesis.

    What is the bro-science on keeping carbs for dinner?

    And yeah, cheerios are great. Good source of carbs and fiber.










    Originally Posted by RapidFail View Post
    46-52 sets per session sounds insane! Of course it's up to you and your schedule, but I imagine adding extra sessions and/or doing two sessions a day would be preferable.

    The most I ever do is 17 working sets in a session, which I can get done in 50-55 minutes while doing all the warm up sets back-to-back, supersetting some exercises and timing all of my rests. Unfortunately I can't dedicate more than an hour to training each day - I already have to get up at 4:30am to train as it is and I don't want to get up earlier. I'm on my feet all day at work and prefer to avoid lifting after work as my performance and energy levels are always worse.
    The high number of sets sounds insane, but I would estimate ~ 60% of those sets are going to be MYO rep sets with ~30 second rest times. I just don't really see a point in resting very long for exercises for smaller isolations (for example rear delts, side delts, biceps, triceps, hip adductions, hip abductions, calves, abs).

    Right now my schedule is flexible and I can carve out lots of time to gym, but I know there will be some weeks I'll have to split the workouts to fit it all in. When it comes down to it, I'm making the gym one of my top priorities, so I'll find a way to make it work.

    Let's keep getting stronger!! :-D




    Originally Posted by giosach View Post
    Hey bud. Even though I'm new to the forum I really enjoy reading your journal, this amount of detail is amazing. Can't wait to see the end result of the cut and the way you'll structure your bulk after.

    Will be following!
    Cheers bro!

    Due to time constraints, I'm structuring my cut / maintenance / bulk a bit different than what is recommended.

    Traditionally, it would look more like this:

    Cut:
    8-12 weeks

    Maintenenace:
    60 - 100% weeks of cut (not REALLY needed if your goal is to gain weight)

    Bulk:
    13-21 weeks

    Maintenenace:
    60 - 100% weeks of bulk

    In terms of mesocycle structure, I would keep maintenance volume for maintenance phases, more as a desensitization cycle.

    I would probably run minimum effective volume for cutting with slower progression of RIR and/or slower ramp up of volume.

    For bulking / massing, I would start with Minimum Effective Volume at RIR 4, ramp up the volume while decreasing the RIR until the last week of the Meso hitting RIR 0, and then take a deload week. Repeat for a couple more mesos. The structure of the mesos would look something like this:

    Meso 1:
    50% 5-10 rep range
    35% 10-20 rep range
    15% 20-30 rep range

    Meso 2:
    25% 5-10 rep range
    50% 10-20 rep range
    25% 20-30 rep range

    Meso 3:
    15% 5-10 rep range
    35% 10-20 rep range
    50% 20-30 rep range




    There's so much FREE information RP offers. It's an effort to chip through it, but it's definitely worthwhile.
    Last edited by Camarija; 07-10-2021 at 03:53 PM.
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    Week 1 pt. II
    Maintenance Volume Phase





    Date: Thursday, July 8, 2021

    Sleep: 8.75 Hours

    Diet: Calorie Deficit

    -

    37 g cheerios ~ 140 calories, 3 g protein, 2 g fat, 3 g fiber

    31 g Lightly Salted Dry Roasted Peanuts ~ 180 calories, 8 g protein, 16 g fat, 3 g fiber

    240 g Milk ~ 80 calories, 13 g protein

    1 Scoop Gold Standard Whey Protein ~ 120 calories, 24 g protein, 1 g fat

    1 scoop Orange Triad + Greens ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

    -

    Gatorade ~ 240 calories

    -

    2 scoop Gold Standard Whey Protein ~ 240 calories, 48 g protein, 2 g fat

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

    1 scoop Orange Triad + Greens ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

    -

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

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    Drizzle of Balsamic, Lemon, Mustard, Soy Sauce ~ 60 calories

    -

    1 Scoop Gold Standard Whey Protein ~ 120 calories, 24 g protein, 1 g fat

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    31 g Sunflower Seeds ~ 180 calories, 6 g protein, 16 g fat, 3 g fiber

    -


    Total : 2,020 calories, 184 g protein, 64.5 g fat, 18 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Pretty Good

    Workout: Upper Day B

    Training Phase: Maintenance Volume

    Pull Down Wide Pronate Grip
    [Warm Up Set 1]
    110 lbs x 10 @ 10 RIR - 60 s rest
    [Warm Up Set 2]
    120 lbs x 8 @ 8 RIR - 60 s rest
    [Warm Up Set 3]
    160 lbs x 2 @ 6 RIR - 60 s rest - i did 2 body weight wide grip pullups instead
    [Work Set 1]
    140 lbs x 8 @ 4 RIR - 150 s rest - great
    [Work Set 2]
    140 lbs x 8 @ 4 RIR - 120 s rest - great

    Cable Row 14’’ Neutral Grip
    [Warm Up Set 1]
    105 lbs x 10 @ 10 RIR - 180 s rest - fept tough
    [Work Set 1]
    120 lbs x AMRAP (14 reps) @ 0 RIR - 120 s rest

    One Arm Face Pull (Middle to High and Out)
    [Work Set 1]
    10 lbs x AMRAP (20 reps) @ 0 RIR - 120 s rest
    [Work Set 2]
    10 lbs x (14) @ 4 RIR - 60 s rest
    [Work Set 3]
    10 lbs x (10) @ 4 RIR - 60 s rest - need to adjust cable height a bit higher, too much front delt and upper trap

    Seated Overhead Press
    [Warm Up Set 1]
    95 lbs x 8 @ 10 RIR - 60 s rest
    [Warm Up Set 2]
    100 lbs x 8 @ 8 RIR - 90 s rest
    [Warm Up Set 3]
    125 lbs x 3 @ 7 RIR - 120 s rest
    [Work Set 1]
    115 lbs x 8 @ 4 RIR - 180 s rest

    Hammer ISO Decline Chest Press
    [Warm Up Set 1]
    57.5 lbs x 10 @ 10 RIR - 60 s rest
    [Warm Up Set 2]
    65 lbs x 8 @ 8 RIR - 90 s rest
    [Warm Up Set 3]
    85 lbs x 3 @ 7 RIR - 120 s rest
    [Work Set 1]
    77.5 lbs x AMRAP (16) @ ~1 RIR - 180 s rest
    [Work Set 2]
    77.5 lbs x 10 @ 4 RIR - 180 s rest

    Cable Fly (Low to High)
    [Work Set 1]
    25 lbs x AMRAP (8 reps) @ 0 RIR - 120 s rest - way too heavy

    French Press
    [Work Set 1]
    75 lbs x 7 @ 4 RIR - 30 s rest

    Tricep Pushdown
    [Work Set 1]
    42.5 lbs x 14 @ 4 RIR - 30 s rest

    EZ Bar Curl
    [Work Set 1]
    65 lbs x 8 @ 4 RIR - 30 s rest

    Preacher EZ Bar Curl
    [Work Set 1]
    40 lbs x 11 @ 4 RIR - 30 s rest

    Notes:

    ~ 1 hour 15 minutes

    Busy gym

    I cut out a lot of the unnecessary warm up sets, and adjusted some of the weights. I'm still testing my maxes for some exercises today.

    Need to make some asjustments:
    Face Pulls pulley needs to be set a couple notches higher
    Cable Rows work sets need to be lighter
    Cable Row warm up sets need to be adjusted lighter
    Overhead Press needs one less warmup set
    Decline Press needs one less warm up set
    Decline Press warms up sets need to be adjusted heavier
    Cable Fly work set needs to be much lighter

    Overall it was a great workout, I liked the balance and flow of today










    Date: Friday, July 9, 2021

    Sleep: 8.25 Hours

    Diet: Calorie Deficit

    -

    37 g cheerios ~ 140 calories, 3 g protein, 2 g fat, 3 g fiber

    31 g Lightly Salted Dry Roasted Peanuts ~ 180 calories, 8 g protein, 16 g fat, 3 g fiber

    240 g Milk ~ 80 calories, 13 g protein

    1 Scoop Gold Standard Whey Protein ~ 120 calories, 24 g protein, 1 g fat

    1 scoop Orange Triad + Greens ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

    -

    Gatorade ~ 240 calories

    -

    2 scoop Gold Standard Whey Protein ~ 240 calories, 48 g protein, 2 g fat

    1 scoop Orange Triad + Greens ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

    31 g Lightly Salted Dry Roasted Peanuts ~ 180 calories, 8 g protein, 16 g fat, 3 g fiber

    -

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Drizzle of Balsamic, Lemon, Mustard, Soy Sauce ~ 60 calories

    2x Tilapia ~ 220 calories, 46 g protein, 4 g fat

    -

    1 Scoop Gold Standard Whey Protein ~ 120 calories, 24 g protein, 1 g fat

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    31 g Sunflower Seeds ~ 180 calories, 6 g protein, 16 g fat, 3 g fiber

    -


    Total : 1,900 calories, 190 g protein, 66.5 g fat, 21 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: good

    Workout: Lower Day B

    Training Phase: Maintenance Volume

    Hip Adduction
    [Work Set 1]
    65 lbs x 20 @ 4 RIR - 30 s rest

    Hip Abduction
    [Work Set 1]
    75 lbs x 20 @ 4 RIR - 30 s rest

    Romanian Deadlift
    [Warm Up Set 1]
    185 lbs x 12 @ 15 RIR - 120 s rest
    [Warm Up Set 2]
    225 lbs x 8 @ 10 RIR - 120 s rest
    [Warm Up Set 3]
    275 lbs x 3 @ 10 RIR - 120 s rest
    [Work Set 1]
    245 lbs x 12 @ 4 RIR - 120 s rest
    On my fourth rep I felt my right hamstring cramp up real tight. Doesn't feel bad but i'm skipping the rest of the set. It's a bad cramp though, will mess with the rest of my workout.

    Kneeling Leg Curl
    [Warm Up Set 1]
    10 lbs x 10 @ (??) RIR - 60 s rest
    [Work Set 1]
    25 lbs x 10 @ (??) RIR - 120 s rest
    Didn't do more because my right hamstring told me to stop. My left hamstring had more to go.

    Hack Squat
    [Warm Up Set 1]
    230 lbs x 10 @ 10 RIR - 120 s rest (115 lbs per side = 2x 45 + 1x 25)
    [Warm Up Set 2]
    270 lbs x 6 @ 8 RIR - 120 s rest (135 lbs per side = 3x 45)
    [Warm Up Set 3]
    340 lbs x 2 @ 6 RIR - 180 s rest (170 lbs per side = 3x 45 + 1x 25 + 1x10)
    [Work Set 1]
    300 lbs x 8 @ 4 RIR - 180 s rest (150 lbs per side = 3x 45 + 1x 10 + 1x 5)
    [Work Set 2]
    300 lbs x 8 @ 4 RIR - 180 s rest (150 lbs per side = 3x 45 + 1x 10 + 1x 5)


    Doing everything light today, don't want to risk more injury.

    Set 1:
    180 lbs x 7
    Set 2:
    230 lbs x 5
    Set 3:
    140 lbs x 10
    Set 4:
    140 lbs x 10

    Hack Squat machine needs bands to have a not terrible resustance curve. Too heavy at bottom, too lighy at top.


    Squat Press
    [Warm Up Set 1]
    270 lbs x 15 @ +15 RIR - 90 s rest
    [Warm Up Set 2]
    320 lbs x 15 @ 10 RIR - 90 s rest
    [Work Set 1]
    360 lbs x 16 @ 4 RIR - 120 s rest


    Gym is busy, squat press machine is being used

    Leg Extensions
    [Warm Up Set 1]
    115 lbs x 13 @ 10 RIR - 120 s rest
    [Work Set 1]
    130 lbs x 14 @ 4 RIR - 120 s rest

    60° Calf Raise
    [Work Set 1]
    135 lbs x 15 @ 4 RIR - 120 s rest
    [Work Set 2]
    135 lbs x 10 @ 2 RIR - 120 s rest

    Seated Calf Raise
    [Work Set 1]
    45 lbs x AMRAP 15 reps @ 0 RIR - 120 s rest

    Hanging Leg Raise
    [Work Set 1]
    BW x 10 @ 4 RIR - 120 s rest

    Decline Ab Crunch
    [Work Set 1]
    25 lbs x AMRAP 15 reps @ RIR 0 - 120 s rest

    Notes:

    ~ 1 hour 10 minutes

    Pulled my right hamstring at the start of the workout, and it messed with the rest of my workout. Heck. Just a bad cramp but it hurts bad :P

    The good news is that my quadratus lumborum gave me no issues.

    Next time, more warm up sets for the legs. Dont want any injury risk

    Impressions of the workout:
    Honestly, I dont like the hack squat machine. Its crazy difficult at the bottom and way too light at the top. I thought I would like it more than the V Squat, but nope.

    I dont really even like the V Squat machine. I might just keep my quad work to Squat Press machine and Leg Extension machines until its safe for me to Squat again.









    Date: Saturday, July 10, 2021

    Sleep: 5 Hours

    Diet: Calorie Deficit


    -

    37 g cheerios ~ 140 calories, 3 g protein, 2 g fat, 3 g fiber

    31 g Lightly Salted Dry Roasted Peanuts ~ 180 calories, 8 g protein, 16 g fat, 3 g fiber

    240 g Milk ~ 80 calories, 13 g protein

    -

    1 Scoop Gold Standard Whey Protein ~ 120 calories, 24 g protein, 1 g fat

    -

    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    1x Sirloin, Avocado, Cheese w/ Corn Tortilla ~ 340 calories, 19 g protein, 17 g fat, 4 g fiber

    1 scoop Orange Triad + Greens ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

    -

    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    1x Sirloin, Avocado, Cheese w/ Corn Tortilla ~ 340 calories, 19 g protein, 17 g fat, 4 g fiber

    1 scoop Orange Triad + Greens ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

    -

    1x Sirloin Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

    1x Sirloin, Avocado, Cheese w/ Corn Tortilla ~ 340 calories, 19 g protein, 17 g fat, 4 g fiber

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -


    Total : 2,210 calories, 177 g protein, 87.5 g fat, 24 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Not Terrible

    Workout: Rest Day

    Notes:
    Not too bad for only 5 hours sleep, but not great, so ordered some tacos to feel better. The moderate calorie boost has me feeling godly now.






    Date: Sunday, July 11, 2021

    Sleep: 8.5 Hours

    Diet: Calorie Deficit


    -

    2 scoop Gold Standard Whey Protein ~ 240 calories, 48 g protein, 2 g fat

    31 g Lightly Salted Dry Roasted Peanuts ~ 180 calories, 8 g protein, 16 g fat, 3 g fiber

    1 scoop Orange Triad + Greens ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

    -

    2 scoop Gold Standard Whey Protein ~ 240 calories, 48 g protein, 2 g fat

    31 g Lightly Salted Dry Roasted Peanuts ~ 180 calories, 8 g protein, 16 g fat, 3 g fiber

    1 scoop Orange Triad + Greens ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

    -

    2 scoop Gold Standard Whey Protein ~ 240 calories, 48 g protein, 2 g fat

    31 g Lightly Salted Dry Roasted Peanuts ~ 180 calories, 8 g protein, 16 g fat, 3 g fiber

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    37 g cheerios ~ 140 calories, 3 g protein, 2 g fat, 3 g fiber

    31 g Lightly Salted Dry Roasted Peanuts ~ 180 calories, 8 g protein, 16 g fat, 3 g fiber

    240 g Milk ~ 80 calories, 13 g protein

    -


    Total : 1,740 calories, 193 g protein, 74.5 g fat, 16 g fiber

    Supplements: Multivitamin + Omega Oil

    Energy Level: Not Bad

    Workout: Rest Day

    Notes:
    Still need to work off some sleep debt, so I'll try sleeping early tonight.
    Last edited by Camarija; 07-11-2021 at 08:56 PM.
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    Registered User EliKoehn's Avatar
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    I can't read that yellow text dude...

    I see you're also a proponent of Gold Standard.

    How's the peanuts and protein powder satiety index? I'd want a little more bulk to my food personally.
    Bench: 320
    Squat: 375
    Deadlift: 495

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    Registered User EliKoehn's Avatar
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    I remember reading your QL gives you some trouble but I didn't realize you had so many injuries. Well done working through all of that! A lot would use it as an excuse to stop challenging themselves.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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    Masstrophysicist Camarija's Avatar
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    Originally Posted by EliKoehn View Post
    I can't read that yellow text dude...

    I see you're also a proponent of Gold Standard.

    How's the peanuts and protein powder satiety index? I'd want a little more bulk to my food personally.
    Ooops! Changed to orange!!!

    I've tried over a dozen brands of protein, and when it comes to taste, mixability, and cost, Gold Standard is the best of the budget options. Dymatize ISO 100 is probably my favorite if I want to pay more, especially their peanut butter and chocolate peanut butter flavors. Maybe on Black Friday there will be a sale or something.

    As you could imagine, protein powder and peanuts isn't very satisfying. It fits my macros, it's easy to measure, and it's easy to prepare. I don't really put importance on taste or satiation, and I know I'm not in a dangerous deficit, so I'm mentally prepared for this type of diet, but I wouldn't recommend trying this for most people.

    When I felt like something else, I'll switch to tacos from this place that chops up sirloin steaks for their taco meat. They keep everything standardized there and provide nutritional information so it's a nice alternative to my boring choices.

    Only one more week of cutting to go before I start up my Minimum Effective Volume bulk! :-D

    Cheers brother!






    Originally Posted by EliKoehn View Post
    I remember reading your QL gives you some trouble but I didn't realize you had so many injuries. Well done working through all of that! A lot would use it as an excuse to stop challenging themselves.
    It's kind of like playing a sport at a competitive level. You're never really 100%, but find ways to work around it.

    If Squats give me problems -> Cybex Squat Press Machine
    If Romanians give me problems -> 45 Back Extension
    If Hip Thrusts give me problems -> Reverse Hypers

    I'm going to try working out in compression workout gear to see if it helps, just need to order some.

    But yeah, quitting wasn't even an option.

    Cheers brother!
    Last edited by Camarija; 07-14-2021 at 06:09 PM.
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    Week 2
    Maintenance Volume Phase





    Date: Monday, July 12, 2021

    Sleep: 5 Hours + 3 Hours

    Diet: Calorie Deficit

    -

    2 scoop Gold Standard Whey Protein ~ 240 calories, 48 g protein, 2 g fat

    1 scoop Orange Triad + Greens ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

    -

    37 g cheerios ~ 140 calories, 3 g protein, 2 g fat, 3 g fiber

    31 g Lightly Salted Dry Roasted Peanuts ~ 180 calories, 8 g protein, 16 g fat, 3 g fiber

    31 g Lightly Salted Dry Roasted Peanuts ~ 180 calories, 8 g protein, 16 g fat, 3 g fiber

    240 g Milk ~ 80 calories, 13 g protein

    1 scoop Orange Triad + Greens ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

    -

    Gatorade ~ 240 calories

    -

    2x Sirloin Tacos w/ Corn Tortilla ~ 420 calories, 48 g protein, 10 g fat, 4 g fiber

    -

    2 scoop Gold Standard Whey Protein ~ 240 calories, 48 g protein, 2 g fat

    31 g Lightly Salted Dry Roasted Peanuts ~ 180 calories, 8 g protein, 16 g fat, 3 g fiber

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -


    Total : 1,980 calories, 185 g protein, 66.5 g fat, 17 g fiber

    Supplements: Aggressive Strength Testosterone Booster x2, Real Energy Dominator x1

    Energy Level: Not bad at all, but I need to catch up on sleep soon

    Workout: Upper Day A

    Training Phase: Maintenance Volume

    Bench Press
    [Warm Up Set 1]
    155 lbs x 10 @ 10 RIR + 10 lb cable external rotations - 120 s rest
    [Warm Up Set 2]
    175 lbs x 6 @ 10 RIR + 10 lb cable external rotations - 120 s rest
    [Warm Up Set 3]
    215 lbs x 2 @ 6 RIR + 10 lb cable external rotations - 180 s rest
    [Work Set 1]
    195 lbs x 8 @ 4 RIR + 10 lb cable external rotations - 180 s rest
    [Work Set 2]
    195 lbs x 7 @ 4 RIR + 10 lb cable external rotations - 180 s rest

    DB Incline Bench Press
    [Warm Up Set 1]
    45 lbs x 8 @ 10 RIR + 10 lb cable external rotations - 120 s rest
    [Work Set 1]
    45 lbs x 14 @ 4 RIR + 10 lb cable external rotations - 120 s rest

    Chest Supported T-Bar Row Wide Pronate Grip
    [Warm Up Set 1]
    70 lbs x 10 @ 10 RIR - 120 s rest
    [Warm Up Set 2]
    80 lbs x 7 @ 7 RIR - 120 s rest
    [Warm Up Set 3]
    100 lbs x 3 @ 6 RIR - 120 s rest
    [Work Set 1]
    90 lbs x 8 @ 4 RIR - 120 s rest
    [Work Set 2]
    90 lbs x 7 @ 4 RIR - 120 s rest

    Pull Down 17'' Neutral Grip
    [Warm Up Set 1]
    110 lbs x 10 @ 10 RIR - 60 s rest
    [Work Set 1]
    140 lbs x AMRAP (13) @ 0 RIR - 150 s rest - only 12 good reps

    Lateral Raise Machine
    [Work Set 1]
    20 lbs x 12 @ 4 RIR - 120 s rest
    [Work Set 2]
    20 lbs x 11 @ 4 RIR - 120 s rest
    [Work Set 3]
    20 lbs x 10 @ 4 RIR - 120 s rest

    Reverse Pec Dec
    [Work Set 1]
    85 lbs x 14 @ 4 RIR - 120 s rest

    French Press
    [Work Set 1]
    80 lbs x 6 @ 4 RIR - 120 s rest

    Tricep Pushdown
    [Work Set 1]
    40 lbs x 14 @ 4 RIR - 120 s rest

    EZ Bar Curl
    [Work Set 1]
    65 lbs x 8 @ 4 RIR - 120 s rest

    Preacher EZ Bar Curl
    [Work Set 1]
    40 lbs x 11 @ 4 RIR - 120 s rest

    Notes:

    ~ 1 hour 10 minutes

    Took time to chat between sets

    Reverse pec dec felt too heavy, that felt like max or beyond max with perfect form pulling using my rear delts. It felt too heavy because it felt like other muscles were taking over instead of rear delts, and I want my rear delts to be on fire. So... dropping the weight next time and trying it out.

    Cable external rotations blew up my side delts too much, probably switching to face pulls

    Incline Bench angle needs to be at setting #3 I think

    17'' neutral pulldowns with a lean back felt pretty good, but I'm going to try something new next time. I'm going to take an incline bench, and put my chest against it. Then I'll set up a high cable and row to my upper abdomen, bringing my elbows down low, back, and in. I THINK that should maximize lat recruitment, especially lower lat, but I'll experiment.

    Started up with testosterone boosters today, should start light for 2 weeks, then increased dosage for 8 weeks, ramp down for the final 2 weeks, and then take 4 weeks off.










    Date: Tuesday, July 13, 2021

    Sleep: 8.5 Hours

    Diet: Calorie Deficit

    -

    37 g cheerios ~ 140 calories, 3 g protein, 2 g fat, 3 g fiber

    31 g Sunflower Seeds ~ 180 calories, 6 g protein, 16 g fat, 3 g fiber

    240 g Milk ~ 80 calories, 13 g protein

    1 Scoop Gold Standard Whey Protein ~ 120 calories, 24 g protein, 1 g fat

    1 scoop Orange Triad + Greens ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

    -

    1 Scoop Gold Standard Whey Protein ~ 120 calories, 24 g protein, 1 g fat

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    31 g Lightly Salted Dry Roasted Peanuts ~ 180 calories, 8 g protein, 16 g fat, 3 g fiber

    1 scoop Orange Triad + Greens ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

    -

    2x Tilapia ~ 220 calories, 46 g protein, 4 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Drizzle of Balsamic, Lemon, Mustard, Soy Sauce ~ 60 calories

    -

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

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    4 oz Pico de Gallo ~ 8.5 calories, 0.5 g fiber

    -


    Total : 1,738.5 calories, 172 g protein, 88.5 g fat, 10.5 g fiber

    Supplements: Aggressive Strength Testosterone Booster x2, Real Energy Dominator x1

    Energy Level: Not Bad

    Workout: Lower Day A

    Training Phase: Maintenance Volume

    Hip Adduction
    [Work Set 1]
    65 lbs x 20 @ 4 RIR - 30 s rest

    Hip Abduction
    [Work Set 1]
    75 lbs x 20 @ 4 RIR - 30 s rest

    V Squat
    [Warm Up Set 1]
    190 lbs x 10 @ 10 RIR - 120 s rest (95 lbs per side = 2x 45 + 1x 5)
    [Warm Up Set 2]
    220 lbs x 7 @ 8 RIR - 120 s rest (110 lbs per side = 2x 45 + 2x 10)
    [Warm Up Set 3]
    300 lbs x 2 @ 6 RIR - 180 s rest (150 lbs per side = 3x 45 + 1x 10 + 1x5)
    [Work Set 1]
    260 lbs x 8 @ 4 RIR - 180 s rest (130 lbs per side = 2x 45 + 1x 25 + 1x 10 + 1x5)
    [Work Set 2]
    260 lbs x 8 @ 4 RIR - 180 s rest (130 lbs per side = 2x 45 + 1x 25 + 1x 10 + 1x5)

    Leg Extension
    [Warm Up Set 1]
    110 lbs x 15 @ 10 RIR - 90 s rest
    [Work Set 1]
    130 lbs x 14 @ 4 RIR - 120 s rest

    Hip Thrust on Leg Extension Machine
    [Warm Up Set 1]
    200 lbs x 18 @ 10 RIR - 120 s rest
    [Warm Up Set 2]
    220 lbs x 14 @ 10 RIR - 120 s rest
    [Warm Up Set 3]
    245 lbs x 3 @ +15 RIR - 120 s rest
    [Work Set 1]
    240 lbs x 16 @ 4 RIR - 120 s rest


    Left Vastus Lateralis sharp pain had to cancel hip thrusts

    45 degree Back Extensions
    10 reps - body weight
    15 reps - body weight
    5 reps - 35 lbs
    10 Reps - 25 lbs

    Seated Leg Curl
    [Warm Up Set 1]
    100 lbs x 10 @ 10 RIR - 60 s rest
    [Work Set 1]
    105 lbs x 14 @ 4 RIR - 120 s rest

    60° Calf Raise
    [Work Set 1]
    135 lbs x 15 @ 4 RIR - 60 s rest
    [Work Set 2]
    135 lbs x 8 @ 4 RIR - 60 s rest

    Seated Calf Raise
    [Work Set 1]
    45 lbs x 11 reps @ 4 RIR - 60 s rest

    Ab Coaster
    [Work Set 1]
    10 lbs x 10 Reps @ 4 RIR - 60 s rest

    Decline Ab Crunch
    [Work Set 1]
    25 lbs x 15 reps @ RIR 3 - 60 s rest

    Notes:

    Workout Time ~ 55 minutes

    Going into this workout I have a list of injuries I need to be mindful of:

    1. Right Quadratus Lumborum
    2. Left Vastus Lateralis
    3. Right Bicep Femoris
    4. My knees aren’t injured *yet*, but they feel a bit delicate

    This will be my last time testing the V-Squat. I’m going to try putting my feet further out in front. If it still doesn’t work for me this time, I’m going to be doing my compound quad pressing on the Cybex Squat Press machine until my back is fully healed.

    For Hip Thrusts, I’m going to position my feet further out in front in order to avoid strain on my Vastus Lateralis, which is what forced me to stop the exercise last time.

    Maybe I'm being a little bitch, but the V Squat is annoying. I finally found good foot placement, and it gets the load on my quads, but my knees are questionable, and it feels like upper back work gets involved in the lift somehow, which is annoying, because it ends up becoming more fatiguing than a normal set of squats. If I want to use machines, its to decrease systemic fatigue, not increase it. So this is my last time using the V- Squat machine. Its not for me.

    The Cybex Squat Press takes the back completely out, the movement is supremely comfortable for the knees, and it still targets the quads into jello. So, I'm sticking with what works for me. Squats, Squat Press, and Leg Extensions.










    Date: Wednesday, July 14, 2021

    Sleep: 6.5 Hours

    Diet: Calorie Deficit

    -

    2 scoop Gold Standard Whey Protein ~ 240 calories, 48 g protein, 2 g fat

    1 scoop Orange Triad + Greens ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

    31 g Lightly Salted Dry Roasted Peanuts ~ 180 calories, 8 g protein, 16 g fat, 3 g fiber

    -

    37 g cheerios ~ 140 calories, 3 g protein, 2 g fat, 3 g fiber

    31 g Lightly Salted Dry Roasted Peanuts ~ 180 calories, 8 g protein, 16 g fat, 3 g fiber

    240 g Milk ~ 80 calories, 13 g protein

    1 scoop Gold Standard Whey Protein ~ 120 calories, 24 g protein, 1 g fat

    1 scoop Orange Triad + Greens ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

    -

    2 scoop Gold Standard Whey Protein ~ 240 calories, 48 g protein, 2 g fat

    31 g Lightly Salted Dry Roasted Peanuts ~ 180 calories, 8 g protein, 16 g fat, 3 g fiber

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    -

    1 scoop Gold Standard Whey Protein ~ 120 calories, 24 g protein, 1 g fat

    31 g Lightly Salted Dry Roasted Peanuts ~ 180 calories, 8 g protein, 16 g fat, 3 g fiber

    -


    Total : 1,700 calories, 193 g protein, 74.5 g fat, 13 g fiber

    Supplements: Aggressive Strength Testosterone Booster x2, Real Energy Dominator x1

    Energy Level: Not bad at all, but I need to catch up on sleep soon

    Workout: Rest Day

    Notes:
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
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  17. #17
    ... Raigs's Avatar
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    Raigs is offline
    Man that volume is amazing and 1 hr is crazy.
    My “training log”
    https://forum.bodybuilding.com/showthread.php?t=178659261

    Here to stay motivated and to motivate others
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  18. #18
    Registered User Filmbuff81's Avatar
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    Filmbuff81 is offline
    Looking good.

    Always tough to work around injuries but you’re going about it the right way.

    With how cranky your hamstrings are and even your quads, I would suggest you start with leg curls and even maybe leg extensions.

    Leg curls won’t hinder quad movements but do a nice job of getting blood flow going and by even doing extensions before the leg press, your quads will be fatigued a bit allowing you to use less weight and still get a good stimulus.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  19. #19
    Registered User Filmbuff81's Avatar
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    Well yeah you’d need to drop the weight and build it back up.

    Leg curls on their own won’t hinder leg pressing.

    So very least I’d suggest doing those first.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  20. #20
    Masstrophysicist Camarija's Avatar
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    Originally Posted by Raigs View Post
    Man that volume is amazing and 1 hr is crazy.
    I'm just getting started

    Check back in 5 weeks for some REAL volume

    Cheers Brother!






    Originally Posted by Filmbuff81 View Post
    Looking good.

    Always tough to work around injuries but you’re going about it the right way.

    With how cranky your hamstrings are and even your quads, I would suggest you start with leg curls and even maybe leg extensions.

    Leg curls won’t hinder quad movements but do a nice job of getting blood flow going and by even doing extensions before the leg press, your quads will be fatigued a bit allowing you to use less weight and still get a good stimulus.
    Thanks bro!

    Yeah the injuries coming about have been odd. Maybe it's age related, or maybe I should do some light cardio to warm-up before leg day.

    The only reason I'm afraid of getting in leg curls and leg extensions before leg pressing is because this leg press doesn't seem to have any safeties to stop it from crushing me if I hit true failure. I know more or less what my maxes are on the leg press when I'm fresh, so that's what I'm basing my reps off of. I could probably find for a spotter.

    Thanks for the suggestions!






    Originally Posted by Filmbuff81 View Post
    Well yeah you’d need to drop the weight and build it back up.
    LMFAO!!!! BAHAHAHAHHAA!!

    I'm just imagining someone riddled with injuries commanding his training partners to add more weight to the leg press horns.

    MOAR WEEEIIIGGGHT!

    After reading up and watching some of Dr. Mike's videos, I played around with hamstrings movements before quad movements. Every time I started my workout with romanians and leg curls it ended up messing up the rest of my workout, so I'm afraid to start with hamstring movements. I understand the philosophy behind it, but after two weeks of testing it out I'm just scared of trying it again. I think cutting out romanians entirely MAY help me out. Alternatively, I could structure my workout something like this:

    Leg Curls (blood pumping)
    Cybex Squat Press Machine (Leg Press / main compound)
    Leg Extension (Quad pump)
    Reverse Hyper (decompression / rehab work)

    Yeah it sucks but I'm going to take leg days a bit easier than normal. The good news is that the frequent squatting and deadlifting for the last year gave my legs a decent base, so even if I just maintain my leg size this year I'll be happy.

    Cheers bro!

    *edit*

    You know, I think the hamstring injury was just training in the stretched position at the tail end of a cut phase. I'm just going to avoid stretched position movements on a cut from now on. It's not worth it.
    Last edited by Camarija; 07-19-2021 at 05:12 PM.
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  21. #21
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    Week 2 pt. II
    Maintenance Volume Phase





    Date: Thursday, July 15, 2021

    Sleep: 6.5 Hours

    Diet: Calorie Deficit

    -

    1 Scoop Gold Standard Whey Protein ~ 120 calories, 24 g protein, 1 g fat

    EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

    31 g Lightly Salted Dry Roasted Peanuts ~ 180 calories, 8 g protein, 16 g fat, 3 g fiber

    1 scoop Orange Triad + Greens ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

    -

    37 g cheerios ~ 140 calories, 3 g protein, 2 g fat, 3 g fiber

    31 g Lightly Salted Dry Roasted Peanuts ~ 180 calories, 8 g protein, 16 g fat, 3 g fiber

    240 g Milk ~ 80 calories, 13 g protein

    1 Scoop Gold Standard Whey Protein ~ 120 calories, 24 g protein, 1 g fat

    1 scoop Orange Triad + Greens ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

    -

    2x Tilapia ~ 220 calories, 46 g protein, 4 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Drizzle of Balsamic, Lemon, Mustard, Soy Sauce ~ 60 calories

    -

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

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    Drizzle of Balsamic, Lemon, Mustard, Soy Sauce ~ 60 calories

    -


    Total : 1,790 calories, 174 g protein, 88.5 g fat, 10 g fiber

    Supplements: Aggressive Strength Testosterone Booster x2, Real Energy Dominator x1

    Energy Level: Not Bad But Sleep Debt

    Workout: Upper Day B

    Training Phase: Maintenance Volume

    Pull Down Wide Pronate Grip
    [Warm Up Set 1]
    110 lbs x 10 @ 10 RIR - 60 s rest
    [Warm Up Set 2]
    160 lbs x 2 @ 6 RIR - 60 s rest
    [Work Set 1]
    140 lbs x 8 @ 4 RIR - 120 s rest
    [Work Set 2]
    140 lbs x 8 @ 4 RIR - 120 s rest

    Cable Row 17’’ Neutral Grip
    [Warm Up Set 1]
    85 lbs x 15 @ 15 RIR - 120 s rest
    [Work Set 1]
    100 lbs x 18 Reps @ 4 RIR - 120 s rest

    Incline Barbell Press
    [Warm Up Set 1]
    105 lbs x 10 @ 10 RIR + 10 lb cable face pull - 60 s rest
    [Warm Up Set 2]
    145 lbs x 3 @ 7 RIR + 5 lb cable face pull - 120 s rest
    [Work Set 1]
    135 lbs x 8 @ 4 RIR + 5 lb cable face pull - 120 s rest
    [Work Set 2]
    135 lbs x 8 @ 4 RIR + 5 lb cable face pull - 120 s rest

    Hammer ISO Decline Chest Press
    [Warm Up Set 1]
    70 lbs x 10 @ 10 RIR + 5 lb cable face pull - 60 s rest
    [Warm Up Set 2]
    95 lbs x 3 @ 8 RIR + 5 lb cable face pull - 60 s rest
    [Work Set 1]
    85 lbs x 10 @ 4 RIR - 120 s rest

    Lateral Raise Machine
    [Work Set 1]
    20 lbs x 12 @ 4 RIR - 60 s rest
    [Work Set 2]
    20 lbs x 10 @ 4 RIR - 60 s rest
    [Work Set 3]
    20 lbs x 10 @ 4 RIR - 60 s rest

    Reverse Pec Dec
    [Work Set 1]
    70 lbs x 30 @ ??? RIR - 60 s rest

    French Press
    [Work Set 1]
    75 lbs x 7 @ 4 RIR - 30 s rest

    Tricep Pushdown
    [Work Set 1]
    40 lbs x 14 @ 4 RIR - 30 s rest

    EZ Bar Curl
    [Work Set 1]
    65 lbs x 8 @ 4 RIR - 30 s rest

    Preacher EZ Bar Curl
    [Work Set 1]
    40 lbs x 11 @ 4 RIR - 30 s rest

    Notes:

    ~ 1 hour 5 minutes

    Cable Rows still didn't feel amazing. I felt it mostly in my upper lats and rear delts. Unilateral rows would feel great, but they would take up too much time in this program when the volume ramps up. So... I'll switch to Chest Supported T Bar Rows, close neutral grip.

    Reverse Pec Dec felt great with lighter weight and some form adjustments, but after hitting 30 perfect reps I stopped. Unfortunately, the weight was too light. So I'm bumping the weight back up 85 lbs going forward.








    Date: Friday, July 16, 2021

    Sleep: 9 Hours

    Diet: Calorie Deficit

    -

    1 Scoop Gold Standard Whey Protein ~ 120 calories, 24 g protein, 1 g fat

    31 g Lightly Salted Dry Roasted Peanuts ~ 180 calories, 8 g protein, 16 g fat, 3 g fiber

    1 scoop Orange Triad + Greens ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

    -

    37 g cheerios ~ 140 calories, 3 g protein, 2 g fat, 3 g fiber

    31 g Lightly Salted Dry Roasted Peanuts ~ 180 calories, 8 g protein, 16 g fat, 3 g fiber

    240 g Milk ~ 80 calories, 13 g protein

    1 Scoop Gold Standard Whey Protein ~ 120 calories, 24 g protein, 1 g fat

    1 scoop Orange Triad + Greens ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

    -

    2x Sirloin Tacos w/ Corn Tortilla ~ 420 calories, 48 g protein, 10 g fat, 4 g fiber

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    -

    2x Sirloin Tacos w/ Corn Tortilla ~ 420 calories, 48 g protein, 10 g fat, 4 g fiber

    1 oz Spicy Avocado Sauce ~ 30 calories, 1 g fat, 1g fiber

    -


    Total : 1,735 calories, 177 g protein, 58 g fat, 20 g fiber

    Supplements: Aggressive Strength Testosterone Booster x2, Real Energy Dominator x1

    Energy Level: Not Bad

    Workout: Lower Day B

    Training Phase: Maintenance Volume

    Hip Adduction
    [Work Set 1]
    65 lbs x 20 @ 4 RIR - 30 s rest

    Hip Abduction
    [Work Set 1]
    75 lbs x 20 @ 4 RIR - 30 s rest

    Romanian Deadlift
    [Warm Up Set 1]
    135 lbs x 10 @ 17 RIR - 120 s rest - hamstring discomfort
    [Warm Up Set 2]
    185 lbs x 10 @ 12 RIR - 120 s rest
    [Warm Up Set 3]
    225 lbs x 8 @ 10 RIR - 120 s rest
    [Work Set 1]
    185 lbs x 18 @ 4 RIR - 120 s rest


    45 Degree Back Extensions
    BW x 10
    BW x AMRAP - 15
    BW x AMRAP - 13

    Kneeling Leg Curl
    [Warm Up Set 1]
    10 lbs x 10 @ ??? RIR - 120 s rest
    [Work Set 1]
    20 lbs x 12 @ 1 RIR - 120 s rest

    Squat Press
    [Warm Up Set 1]
    270 lbs x 15 @ +15 RIR - 180 s rest - right hamstring discomfort
    [Warm Up Set 2]
    320 lbs x 10 @ 15 RIR - 180 s rest
    [Warm Up Set 3]
    360 lbs x 6 @ 14 RIR - 180 s rest
    [Work Set 1]
    360 lbs x 8 @ 8 RIR - 120 s rest - stopped at 8, too afraid of injury, should have been ~16 reps
    [Work Set 2]
    360 lbs x 16 @ 4 RIR - 120 s rest


    Leg Extensions
    [Warm Up Set 1]
    85 lbs x 10 @ ??? RIR - 120 s rest
    [Work Set 1]
    85 lbs x 20 @ burning? RIR - 120 s rest
    [Work Set 2]
    85 lbs x 20 @ burning? RIR - 120 s rest

    60° Calf Raise
    [Work Set 1]
    135 lbs x 15 @ 4 RIR - 120 s rest
    [Work Set 2]
    135 lbs x 10 @ 2 RIR - 120 s rest

    Seated Calf Raise
    [Work Set 1]
    45 lbs x AMRAP 11 reps @ 4 RIR - 120 s rest

    Hanging Leg Raise
    [Work Set 1]
    BW x AMRAP @ 4 RIR - 120 s rest

    Decline Ab Crunch
    [Work Set 1]
    25 lbs x 10 @ 5 RIR - 120 s rest

    Notes:

    ~ 1 hour

    I'm going to be performing romanians with significantly lighter weight to avoid injury. Hopefully it works out.

    3 reps into my first warm up set I felt my right hamstring begin to act up, so I stopped and switched to back extensions.

    My right hamstring started to bother me on my warm up set of Squat Presses. I bailed early on ky first work set, too afraid of injury.

    Made leg extensions exceptionally lighter. Added an extra work set to compensate for the dropped squat press work sets.








    Date: Saturday, July 17, 2021

    Sleep: 9.5 Hours

    Diet: Calorie Deficit

    -

    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 g protein, 2 g fat

    2 TBSP Olive Oil ~ 240 calories, 28 g fat

    1 scoop Orange Triad + Greens ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

    -

    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 g protein, 2 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    1 scoop Orange Triad + Greens ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

    -

    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 g protein, 2 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    -

    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 g protein, 2 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    -


    Total : 1,575 calories, 193 g protein, 78 g fat, 1 g fiber

    Supplements: Aggressive Strength Testosterone Booster x2, Real Energy Dominator x1

    Energy Level: Good

    Workout: Rest Day









    Date: Sunday, July 18, 2021

    Sleep: 9.5 Hours

    Diet: Calorie Deficit

    -

    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 g protein, 2 g fat

    2 TBSP Olive Oil ~ 240 calories, 28 g fat

    1 scoop Orange Triad + Greens ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

    -

    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 g protein, 2 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    1 scoop Orange Triad + Greens ~ 7.5 calories, 0.5 g protein, 0.5 g fiber

    -

    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 g protein, 2 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    -

    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 g protein, 2 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    -


    Total : 1,575 calories, 193 g protein, 78 g fat, 1 g fiber

    Supplements: Aggressive Strength Testosterone Booster x2, Real Energy Dominator x1

    Energy Level: Good

    Workout: Rest Day
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
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  22. #22
    Registered User EliKoehn's Avatar
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    Are you having a rough schedule or is it insomnia? Sounds rough training so hard without a full night's sleep consistently.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  23. #23
    Masstrophysicist Camarija's Avatar
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    Originally Posted by EliKoehn View Post
    Are you having a rough schedule or is it insomnia? Sounds rough training so hard without a full night's sleep consistently.
    I'm in a new sleep environment and some things are throwing me off. For example, I slept with my door open and noticed when the A/C turns on at night it starts making a ton of noise, so that randomly wakes me up. At 5 AM the sprinklers go off outside my window, so that also takes some getting used to.

    I should get accustomed to these noises sooner than later, but the training is pretty easy right now so it's not a huge deal. If by the end of the week I accumulate a ton of sleep debt, I'll just take some sleeping pills and sleep all weekend.

    Cheers bro!
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  24. #24
    Masstrophysicist Camarija's Avatar
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    Mesocycle 1 - Week 1
    Minimum Effective Volume Phase





    Date: Monday, July 19, 2021

    Sleep: 5 Hours

    Diet: Calorie Surplus

    -

    111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

    93 g Sunflower Seeds ~ 540 calories, 18 g protein, 48 g fat, 9 g fiber

    480 ml Milk ~ 160 calories, 26 g protein

    240 ml Bolthouse Farms Green Goodness Fruit Smoothie ~ 120 calories, 1g protein, 1g fiber

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



    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 G protein, 2 g fat

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

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



    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Drizzle of Balsamic, Lemon, Mustard, Soy Sauce ~ 60 calories

    Vegetable Medley ~ 152.768 calories, 7.705 g protein, 0.197 g fat, 6.139 g fiber

    Vegetable Medley ~ 152.768 calories, 7.705 g protein, 0.197 g fat, 6.139 g fiber



    240 ml Milk ~ 80 calories, 13 g protein

    240 ml Milk ~ 80 calories, 13 g protein

    Fish Oil ~ 70 calories, 6 g fat



    Total : 2600.536 calories, 191.41 g protein, 80.394 g fat, 32.278 g fiber

    Supplements:
    Aggressive Strength Testosterone Booster x2
    Real Energy Dominator x1
    Creatine 5 g
    NAC 600 mg

    Energy Level: Not Bad

    Workout: Upper Day A

    Training Phase: Minimum Effective Volume

    Bench Press
    [Warm Up Set 1]
    155 lbs x 10 @ 10 RIR + 5 lb cable face pulls - 120 s rest
    [Warm Up Set 2]
    175 lbs x 6 @ 10 RIR + 5 lb cable face pulls - 120 s rest
    [Warm Up Set 3]
    215 lbs x 2 @ 6 RIR + 5 lb cable face pulls - 180 s rest
    [Work Set 1]
    195 lbs x 8 @ 4 RIR + 5 lb cable face pulls - 180 s rest
    [Work Set 2]
    195 lbs x 7 @ 4 RIR + 5 lb cable face pulls - 180 s rest

    DB Incline Bench Press
    [Warm Up Set 1]
    45 lbs x 8 @ 10 RIR + 5 lb cable face pulls - 120 s rest
    [Work Set 1]
    45 lbs x 14 @ 4 RIR + 5 lb cable face pulls - 120 s rest

    Chest Supported T-Bar Row Wide Pronate Grip
    [Warm Up Set 1]
    70 lbs x 10 @ 10 RIR - 120 s rest
    [Warm Up Set 2]
    100 lbs x 3 @ 6 RIR - 120 s rest
    [Work Set 1]
    90 lbs x 8 @ 4 RIR - 120 s rest
    [Work Set 2]
    90 lbs x 7 @ 4 RIR - 120 s rest
    [Work Set 3]
    90 lbs x 6 @ 4 RIR - 120 s rest

    Pull Down 14'' Neutral Grip
    [Warm Up Set 1]
    100 lbs x 14 @ 10 RIR - 120 s rest
    [Work Set 1]
    120 lbs x 12 @ 4 RIR - 150 s rest
    [Work Set 2]
    120 lbs x 11 @ 4 RIR - 150 s rest

    Lateral Raise Machine
    [Work Set 1]
    20 lbs x 12 @ 4 RIR - 120 s rest
    [Work Set 2]
    20 lbs x 11 @ 4 RIR - 120 s rest
    [Work Set 3]
    20 lbs x 10 @ 4 RIR - 120 s rest
    [Work Set 4]
    20 lbs x 9 @ 4 RIR - 120 s rest

    Reverse Pec Dec
    [Work Set 1]
    85 lbs x 14 @ 4 RIR - 120 s rest
    [Work Set 2]
    85 lbs x 13 @ 4 RIR - 120 s rest
    [Work Set 3]
    85 lbs x 12 @ 4 RIR - 120 s rest

    French Press
    [Work Set 1]
    75 lbs x 7 @ 4 RIR - 120 s rest
    [Work Set 2]
    75 lbs x 6 @ 4 RIR - 120 s rest

    Tricep Pushdown
    [Work Set 1]
    40 lbs x 14 @ 4 RIR - 120 s rest

    EZ Bar Curl
    [Work Set 1]
    65 lbs x 8 @ 4 RIR - 120 s rest
    [Work Set 2]
    65 lbs x 7 @ 4 RIR - 120 s rest

    Preacher EZ Bar Curl
    [Work Set 1]
    40 lbs x 11 @ 4 RIR - 120 s rest
    [Work Set 2]
    40 lbs x 10 @ 4 RIR - 120 s rest

    Notes:

    ~ 1 hour 25 minutes

    Pretty good workout in spite of poor sleep.

    Working my way into the caloric surplus. Eventually I'll be around 3,000 daily calories.










    Date: Tuesday, July 20, 2021

    Sleep: 5 Hours

    Diet: Calorie Surplus

    -

    111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

    93 g Sunflower Seeds ~ 540 calories, 18 g protein, 48 g fat, 9 g fiber

    480 ml Milk ~ 160 calories, 26 g protein



    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 G protein, 2 g fat

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

    240 ml Bolthouse Farms Green Goodness Fruit Smoothie ~ 120 calories, 1g protein, 1g fiber

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



    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Drizzle of Balsamic, Lemon, Mustard, Soy Sauce ~ 60 calories

    Vegetable Medley ~ 152.768 calories, 7.705 g protein, 0.197 g fat, 6.139 g fiber

    Vegetable Medley ~ 152.768 calories, 7.705 g protein, 0.197 g fat, 6.139 g fiber



    240 ml Milk ~ 80 calories, 13 g protein

    240 ml Milk ~ 80 calories, 13 g protein

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

    Fish Oil ~ 70 calories, 6 g fat



    Total : 2600.536 calories, 191.41 g protein, 80.394 g fat, 32.278 g fiber

    Supplements: Aggressive Strength Testosterone Booster x2, Real Energy Dominator x1, Creatine 5 mg, NAC 600 mg

    Energy Level: Not Terrible, but I wish I had more sleep

    Workout: Lower Day A

    Training Phase: Minimum Effective Volume

    Hip Adduction
    [Work Set 1]
    65 lbs x 20 @ 4 RIR - 30 s rest

    Hip Abduction
    [Work Set 1]
    75 lbs x 20 @ 4 RIR - 30 s rest

    Cybex Squat Press
    [Warm Up Set 1]
    270 lbs x 15 @ +15 RIR - 180 s rest
    [Warm Up Set 2]
    320 lbs x 10 @ 15 RIR - 180 s rest
    [Warm Up Set 3]
    360 lbs x 6 @ 14 RIR - 180 s rest
    [Work Set 1]
    360 lbs x 16 @ 4 RIR - 180 s rest
    [Work Set 2]
    360 lbs x 15 @ 4 RIR - 180 s rest

    Leg Extension
    [Work Set 1]
    80 lbs x 20 @ ??? RIR - 120 s rest - fire and slow
    [Work Set 2]
    80 lbs x 14 @ ??? RIR - 120 s rest - fire

    Reverse Hyper
    [Work Set 1]
    50 lbs x 17 @ ??? RIR - 120 s rest
    [Work Set 2]
    50 lbs x 16 @ ??? RIR - 120 s rest

    Seated Leg Curl
    [Warm Up Set 1]
    100 lbs x 10 @ 10 RIR - 120 s rest
    [Work Set 1]
    105 lbs x 14 @ 4 RIR - 120 s rest

    60° Calf Raise
    [Work Set 1]
    135 lbs x 15 @ 4 RIR - 60 s rest
    [Work Set 2]
    135 lbs x 8 @ 4 RIR - 60 s rest

    Seated Calf Raise
    [Work Set 1]
    45 lbs x 11 reps @ 4 RIR - 60 s rest
    [Work Set 2]
    45 lbs x 10 reps @ 4 RIR - 60 s rest

    Hanging Leg Raise
    [Work Set 1]
    BW x 10 Reps @ 4 RIR - 60 s rest
    [Work Set 1]
    BW x 9 Reps @ 4 RIR - 60 s rest

    Decline Ab Crunch
    [Work Set 1]
    25 lbs x 12 reps @ RIR 4 - 60 s rest

    Notes:

    ~ 1 hour

    Reverse Hypers don't feel as productive as 45 degree back extensions, so I'll make the change.

    The seated leg curl machine is loose at the leg roller, so I think I'm going to either do lying leg curls, or single leg seated leg curls. It just feels like if I continue, I'm going to develop an imbalance due to the slant in the roller.








    Date: Wednesday, July 21, 2021

    Sleep: 0 Hours 5 Hour nap

    Diet: Calorie Surplus

    -

    111 g Cheerios ~ 420 calories, 9 g protein, 6 g fat, 9 g fiber

    93 g Lightly Salted Dry Roasted Peanuts ~ 540 calories, 24 g protein, 48 g fat, 9 g fiber

    560 ml Milk ~ 186.667 calories, 30.333 g protein



    2 Scoop Gold Standard Whey Protein ~ 240 calories, 48 G protein, 2 g fat

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

    240 ml Bolthouse Farms Green Goodness Fruit Smoothie ~ 120 calories, 1g protein, 1g fiber

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



    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1x Tilapia ~ 110 calories, 23 g protein, 2 g fat

    1 TBSP Olive Oil ~ 120 calories, 14 g fat

    Drizzle of Balsamic, Lemon, Mustard, Soy Sauce ~ 60 calories

    Vegetable Medley ~ 152.768 calories, 7.705 g protein, 0.197 g fat, 6.139 g fiber

    Vegetable Medley ~ 152.768 calories, 7.705 g protein, 0.197 g fat, 6.139 g fiber



    240 ml Milk ~ 80 calories, 13 g protein

    240 ml Milk ~ 80 calories, 13 g protein

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

    Fish Oil ~ 70 calories, 6 g fat



    Total : 2,627.203 calories, 201.743 g protein, 80.394 g fat, 32.278 g fiber

    Supplements: Aggressive Strength Testosterone Booster x2, Real Energy Dominator x1, Creatine 5 mg, NAC 600 mg

    Energy Level: Exhausted

    Workout: Rest Day

    Notes:

    I'm going to sleep very early today to catch up on sleep debt.
    Last edited by Camarija; 09-04-2021 at 09:32 PM.
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  25. #25
    Registered User EliKoehn's Avatar
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    Woah man, take it easy and get some good rest. An all-nighter after consistently sleeping little's gotta put a toll on you.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  26. #26
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    Killer workout. Super jealous of all the machines you get to use and you are crushing it.
    My “training log”
    https://forum.bodybuilding.com/showthread.php?t=178659261

    Here to stay motivated and to motivate others
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    Looking good.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  28. #28
    Registered User EliKoehn's Avatar
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    Do you find the nutrition facts label to be accurate? They say there's a legal allowance for a 20% margin of error, which for bodybuilding purposes is quite significant. Not sure if it's different in the UAE or not, either. I am considering buying a food scale nevertheless.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  29. #29
    Registered User RapidFail's Avatar
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    I'm wondering if the amount of volume you're currently training with really is your MEV - you don't think you could make gains with less?
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  30. #30
    Masstrophysicist Camarija's Avatar
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    Originally Posted by EliKoehn View Post
    Woah man, take it easy and get some good rest. An all-nighter after consistently sleeping little's gotta put a toll on you.
    I can't wait for the weekend bro




    Originally Posted by Raigs View Post
    Killer workout. Super jealous of all the machines you get to use and you are crushing it.
    Thanks bro!

    Yeah I've got access to a lot of machines, but a lot of them need to be taken apart and retightened. The gym management has somehow gotten lazier with the pandemic. There's a new gym that opened up close by that I'm going to check out, MAAYYBE it's better




    Originally Posted by Filmbuff81 View Post
    Looking good.
    Thanks bro! Apart from poor sleep, I like the training a lot so far!!!

    I'm ready to commit to 3 or 4 mesocycles (18 - 24 weeks) of massing and just trust in the process.




    Originally Posted by EliKoehn View Post
    Do you find the nutrition facts label to be accurate? They say there's a legal allowance for a 20% margin of error, which for bodybuilding purposes is quite significant. Not sure if it's different in the UAE or not, either. I am considering buying a food scale nevertheless.
    I updated my profile back when I was living in Dubai, I'm in Texas at the moment, but I can't change those settings anymore.

    For food label accuracy, nutrition tracking is pretty much just best guesses. The actual number isn't terribly important. What's more important is consistency and adapting to changes in actual weight gain.

    For example, let's assume my estimated weekly surplus has been 3,500 calories. I can assume I should gain ~1 lb of non-water mass a week. But let's say after 4 weeks I have only gained 2 lbs, or maybe I gained 8 lbs, instead of the target 4 lbs. I can use these changes in actual weight to recalculate what my target macros should be, even if the labels aren't accurate, because I'm being consistent with my diet and tracking.

    I hope that makes sense. I edited it to make it a bit more clear.




    Originally Posted by RapidFail View Post
    I'm wondering if the amount of volume you're currently training with really is your MEV - you don't think you could make gains with less?
    Sure, maybe. I'm basing my minimum effective volume on the volume landmark recommendations from the site, and judging by feel it seems to be about right so far. The important part is that I still feel that I have a lot of runway to ramp up the volume over the coming 20 weeks or so.

    In terms of diet, I'm just above maintenance calories before jumping into a full on bulk, but as with the volume, I'll ramp up the calories over the coming weeks as well.

    I'm really excited to try this approach all the way through and see how far I can push this.

    Cheers bro!
    Last edited by Camarija; 07-25-2021 at 04:14 PM.
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