► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming

[EliKoehn]

So how did the "xXx" nap affect your energy levels lol? xD

Jk but man your consistency and dedication is encouraging and impressive. I would not want to be writing down literally everything I'm eating but that level of devotion is surely going to take you very far - and you're already in the small pond.

[Camarija]

So how did the "xXx" nap affect your energy levels lol? xD

Jk but man your consistency and dedication is encouraging and impressive. I would not want to be writing down literally everything I'm eating but that level of devotion is surely going to take you very far - and you're already in the small pond.

LOOOOL! Those xXx naps

Managed to get a 3 hour nap in! WOOOO!!!!

And I appreciate it bro, it's all about consistency. I'm basically speed running my way into hitting my natural limit, and then I'll probably dial back the training into maintenance since gains will be close to non-existent anyway.

Cheers Strong Bro!

[Camarija]

Date: Saturday, August 21, 2021

Sleep: 6 Hours + 3.5 Hour Nap

Diet: Calorie Surplus

—

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

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

100 g Tortilla Chips ~ 469 calories, 7 g protein, 20.8 g fat, 5.4 g fiber

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 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 g fiber

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

—

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

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

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

1 Scoop Orange Triad ~ 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 Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

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

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

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

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

Fish Oil ~ 70 calories, 6 g fat

—

Total : 3132.5 calories, 234 g protein, 113.8 g fat, 28.9 g fiber

Supplements:
Aggressive Strength Testosterone Booster x3
Real Energy Dominator x2
Creatine 5 mg
NAC 600 mg

Energy Level: Lazy Day

Workout: Rest Day

Notes:

Trying to rest and recover as much as possible today.

Plan for next week is to peak, while experimenting with changes that I’d like to implement for the next mesocycle.

Upper Day A:
Barbell Bench - 205 lbs
Hammer Strength ISO Incline - 55 lbs each
Chest Supported T Bar Row (Wide Pronate) - 100 lbs
Pulldown (14’’ Neutral) - 120 lbs + adder
SUPERSET: Lateral Raise Machine (20 lbs) + Reverse Pec Dec (100 lbs)
French Press - 70 lbs
Hammer Strength Seated Bicep - 35 lbs

Upper Day B:
SUPERSET: Egyptian Lateral Raise (10 lbs) + One Arm Face Pull (10 lbs)
SUPERSET: Lateral Raise Machine (20 lbs) + Reverse Pec Dec (100 lbs)
French Press - 70 lbs
SUPERSET: Dip (bw) + Medium Neutral Pull Up (bw)
Hammer Strength Seated Bicep - 35 lbs

Upper Day C:
Pulldown (Wide Pronate) - 140 lbs + adder
Chest Supported T Bar Row (Close Neutral) - 75 lbs
Hammer Strength ISO Incline - 65 lbs each
Hammer Strength ISO Chest - 55 lbs each
SUPERSET: Lateral Raise Machine (20 lbs) + Reverse Pec Dec (100 lbs)
French Press - 70 lbs
Hammer Strength Seated Bicep - 35 lbs

Lower Day A:
SUPERSET: Hip Adduction (80 lbs) + Hip Abduction (90 lbs)
Cyber Squat Press - 540 lbs
Leg Extension - 80 lbs
45 Degree Back Raise - 25 lbs
Lying Leg Curl - 80 lbs
60 Degree Calf Raise - 140 lbs
Hanging Leg Raise - BW

Lower Day B:
SUPERSET: Hip Adduction (80 lbs) + Hip Abduction (90 lbs)
60 Degree Calf Raise - 140 lbs
Seated Calf Raise - 50 lbs
Hanging Leg Raise - BW

Decline Ab Crunch - 35 lbs

Lower Day C:
SUPERSET: Hip Adduction (80 lbs) + Hip Abduction (90 lbs)
Cyber Squat Press - 450 lbs
Leg Extension - 80 lbs
45 Degree Back Raise - 10 lbs
Lying Leg Curl - 65 lbs
Seated Calf Raise - 50 lbs
Decline Ab Crunch - 35 lbs

[Filmbuff81]

Nice job. Good thing you sleep a bunch to recover from the training lol

[Camarija]

Mesocycle 1 - Week 6
Ramping To Maximum Adaptive Volume Phase

---

Date: Sunday, August 22, 2021

Sleep: 9 Hours + 2 hour Nap

Diet: Calorie Surplus

—

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

1 TBSP Olive Oil ~ 120 calories, 14 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

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

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

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 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 g fiber

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

—

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

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

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

1 Scoop Orange Triad ~ 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 Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

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

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

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

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

Fish Oil ~ 70 calories, 6 g fat

—

Total : 3,093.5 calories, 230 g protein, 127.8 g fat, 26.5 g fiber

Supplements:
Aggressive Strength Testosterone Booster x3
Real Energy Dominator x2
Creatine 5 g
NAC 600 mg

Energy Level: Well Rested

Workout: Upper Day A

Training Phase: Ramping To Maximum Adaptive Volume Phase

Bench Press
[Warm Up Set 1] (45 lbs + 10 lbs)
155 lbs x 10 @ 10 RIR + 16x 10 lb cable face pulls - 120 s rest
[Warm Up Set 2] (45 lbs + 25 lbs)
185 lbs x 6 @ 8 RIR + 16x 10 lb cable face pulls - 120 s rest
[Warm Up Set 3] (45 lbs + 45 lbs)
205 lbs x 3 @ 9 RIR + 14x 10 lb cable face pulls - 180 s rest
[Work Set 1] (45 lbs + 25 lbs + 10 lbs)
205 lbs x 12 @ 0 RIR - 180 s rest
[Work Set 2]
205 lbs x 10 @ 0 RIR - 180 s rest
[Work Set 3]
205 lbs x 8 @ 0 RIR - 180 s rest
[Work Set 4]
205 lbs x 6 @ 0 RIR - 180 s rest

HS ISO Incline Press
[Work Set 1]
55 lbs x 11 @ 0 RIR + 12 x 10 lb cable face pulls - 120 s rest
[Work Set 2]
55 lbs x 8 @ 0 RIR + 10 x 10 lb cable face pulls - 120 s rest
[Work Set 3]
55 lbs x 8 @ 0 RIR + 10 x 10 lb cable face pulls - 120 s rest
[Work Set 4]
55 lbs x 7 @ 0 RIR + 10 x 10 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
[Work Set 1]
100 lbs x 14 @ 0 RIR - 150 s rest
[Work Set 2]
100 lbs x 9 @ 1.5 RIR - 150 s rest
[Work Set 3]
100 lbs x 9 @ 0 RIR - 150 s rest
[Work Set 4]
100 lbs x 8 @ 0 RIR - 150 s rest
[Work Set 5]
100 lbs x 8 @ 0 RIR - 150 s rest

Pull Down 14'' Neutral Grip
[Warm Up Set 1]
100 lbs x 14 @ 10 RIR - 180 s rest
[Work Set 1]
120 lbs + adder x 17 @ 0 RIR - 60 s rest
[Work Set 2]
120 lbs + adder x 10 @ 0 RIR - 60 s rest
[Work Set 3]
120 lbs + adder x 9 @ 0 RIR - 45 s rest
[Work Set 4]
120 lbs + adder x 8 @ 0 RIR - 45 s rest
[Work Set 5]
120 lbs + adder x 7 @ 0 RIR - 0 s rest

---

Gym closed, drove home and gym workout

DB one arm Lateral Raise
[Work Set 1]
25 lbs x 10 @ ?? RIR - 120 s rest

EZ Bar Upright Row
[Work Set 2]
53 lbs x 25 @ ?? RIR - 120 s rest
[Work Set 3]
53 lbs x 25 @ ?? RIR - 120 s rest
[Work Set 4]
53 lbs x 20 @ 0 RIR - 120 s rest (felt more in bicep)

DB Rear Delt Raise
[Work Set 1]
2x 30 lbs x 15 @ ?? RIR - 120 s rest
[Work Set 2]
2x 30 lbs x 13 @ 0 RIR - 120 s rest
[Work Set 3]
2x 30 lbs x 11 @ 0 RIR - 120 s rest
[Work Set 4]
2x 30 lbs x 11 @ 0 RIR - 120 s rest

One Arm Overhead Tricep Extension
[Work Set 1]
25 lbs x 14 @ 0 RIR - 120 s rest
[Work Set 2]
25 lbs x 10 @ 0 RIR - 120 s rest
[Work Set 3]
25 lbs x 8 @ 0 RIR - 120 s rest
[Work Set 4]
25 lbs x 7 @ 0 RIR - 120 s rest

DB Bicep Curl
[Work Set 1]
2x 30 lbs x 13 @ ??? RIR - 120 s rest - stopped before elbow pain
[Work Set 2]
2x 30 lbs x 9 @ ??? RIR - 120 s rest - hammer curls
[Work Set 3]
2x 30 lbs x 10 @ ??? RIR - 120 s rest - normal curls
[Work Set 4]
2x 30 lbs x 8 @ ??? RIR - 120 s rest - hammer curls

Notes:
~ 2 hours 5 minutes (including drive home & chat with gym bro)

Rest times between bench were extra long because chatting with a bro

Gym closed early today, finished workout at home

---

Date: Monday, August 23, 2021

Sleep: 4 Hours

Diet: Calorie Surplus

—

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

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

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

—

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

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

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

1 Scoop Orange Triad ~ 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 Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

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

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

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

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

Fish Oil ~ 70 calories, 6 g fat

—

Total : 3,105 calories, 232 g protein, 125.8 g fat, 26 g fiber

Supplements:
Aggressive Strength Testosterone Booster x3
Real Energy Dominator x2
Creatine 5 mg
NAC 600 mg

Energy Level: Exhausted

Workout: Lower Day A

Training Phase: Ramping To Maximum Adaptive Volume Phase

Workout Cancelled


Notes:
Last week was my peak week, this week is supposed to be overreaching and trying out new weight / exercises for my next mesocycle.

Unfortunately I got poor sleep last night and was busy today.

I'm worried that if I work out exhausted I risk injury, so I'm just skipping today's lower body workout entirely.

I'm not too worried about it, since Lower Day C is basically the exact same day, so I'll still be able to get a baseline for RIR 0 for Mesocycle 2.

And I'm not worried about missing an extra day of fatigue inducing exercise, since I know I'm already around my limit anyway.

In other words, I don't really lose much by skipping today's workout anyway.

[Camarija]

Nice job. Good thing you sleep a bunch to recover from the training lol

Some days it floods, some days there is drought. Last night was a drought :-/

Ah well! Just one day, I'm in this for the long game!

Honestly I feel like I already gained solid lean body mass, specifically in my back, arms, and calves. ~ 16 weeks to go!

Cheers Bro!

[Camarija]

Mesocycle 1 - Week 6 - pt. 2
Ramping To Maximum Adaptive Volume Phase

---

Date: Tuesday, August 24, 2021

Sleep: 9 Hours

Diet: Calorie Surplus

—

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

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

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

—

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

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

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

1 Scoop Orange Triad ~ 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 Tacos w/ Corn Tortilla ~ 210 calories, 24 g protein, 5 g fat, 2 g fiber

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

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

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

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

Fish Oil ~ 70 calories, 6 g fat

—

Total : 3,105 calories, 232 g protein, 125.8 g fat, 26 g fiber

Supplements:
Aggressive Strength Testosterone Booster x3
Real Energy Dominator x2
Creatine 5 g
NAC 600 mg

Energy Level: Okay

Workout: Upper Day B

Training Phase: Ramping To Maximum Adaptive Volume Phase

Egyptian Cable Lateral Raise
[Work Set 1]
10 lbs x 20 @ 0 RIR - 90 s rest
[Work Set 2]
10 lbs x 11 @ 0 RIR - 90 s rest
[Work Set 3]
10 lbs x 10 @ 0 RIR - 90 s rest
[Work Set 4]
10 lbs x 9 @ 0 RIR - 90 s rest

-Superset-

One Arm Face Pulls
[Work Set 1]
10 lbs x 18 @ 0 RIR - 90 s rest
[Work Set 2]
10 lbs x 14 @ 0 RIR - 90 s rest
[Work Set 3]
10 lbs x 13 @ 0 RIR - 90 s rest
[Work Set 4]
10 lbs x 13 @ 0 RIR - 90 s rest

Lateral Raise Machine
[Work Set 1]
20 lbs x 16 @ 0 RIR - 60 s rest
[Work Set 2]
20 lbs x 11 @ 0 RIR - 60 s rest
[Work Set 3]
20 lbs x 10 @ 0 RIR - 60 s rest

-No Superset Because Gym Full-

Reverse Pec Dec
[Work Set 1]
100 lbs x 26 @ 0 RIR - 60 s rest
[Work Set 2]
100 lbs x 15 @ 0 RIR - 60 s rest
[Work Set 3]
100 lbs x 11 @ 0 RIR - 60 s rest

Dips
[Work Set 1]
BW x 14 @ 0 RIR - 120 s rest
[Work Set 2]
BW x 12 @ 0 RIR - 120 s rest
[Work Set 3]
BW x 9 @ 0 RIR - 120 s rest
[Work Set 4]
BW x 8 @ 0 RIR - 120 s rest



French Press
[Work Set 1]
70 lbs x 12 @ 0 RIR - 120 s rest
[Work Set 2]
70 lbs x 9 @ 0 RIR - 120 s rest
[Work Set 3]
70 lbs x 8 @ 0 RIR - 120 s rest
[Work Set 4]
70 lbs x 8 @ 0 RIR - 120 s rest

Pull Up Medium Neutral
[Work Set 1]
BW x 9 @ 0 RIR - 120 s rest
[Work Set 2]
BW x 6 @ 0 RIR - 120 s rest
[Work Set 3]
BW x 5 @ 0 RIR - 120 s rest
[Work Set 4]
BW x 5 @ 0 RIR - 120 s rest

Hammer Strength Seated Bicep
[Work Set 1]
40 lbs x 15 @ 0 RIR - 120 s rest
[Work Set 2]
40 lbs x 11 @ 0 RIR - 120 s rest
[Work Set 3]
40 lbs x 10 @ 0 RIR - 120 s rest
[Work Set 4]
40 lbs x 9 @ 0 RIR - 120 s rest

Notes:
~ 1 hour 20 minutes

Traded out tricep pushdown for dip.
Traded out ez bar curl for neutral grip pullup.

The purpose of these changes:
1. Decrease elbow pain by eliminating problem movements from mesocycle 1.
2. Increase upper body frequency compared to mesocycle 1.
3. Increase overal stimulus compared to mesocycle 1.

I need to be mindful of my local and systemic fatigue going forward.
Mesocycle 2 will last about 7 weeks (week 7 is deload week).
If I hit brain fog / insomnia before week 5, it may be due to excessive systemic fatigue.
If my chest / back compounds get weaker in mesocycle 2, it may be due to excessive local fatigue.

The workout felt great! I love the changes! Mesocycle 3 will probably add some more isolations for the heck of it, just to see how far I can push it.

---

Date: Wednesday, August 25, 2021

Sleep: 9 Hours

Diet: Calorie Surplus

—

1x Chicken, Rice, Beans, Tomatoes ~ 580 calories, 36 g protein, 21 g fat, 13 g fiber

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

100 g Tortilla Chips ~ 469 calories, 7 g protein, 20.8 g fat, 5.4 g fiber

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

—

1x Chicken, Rice, Beans, Tomatoes ~ 580 calories, 36 g protein, 21 g fat, 13 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

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

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

—

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

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

Fish Oil ~ 70 calories, 6 g fat

—

Total : 3,364 calories, 209 g protein, 134.8 g fat, 45 g fiber

Supplements:
Aggressive Strength Testosterone Booster x3
Real Energy Dominator x2
Creatine 5 mg
NAC 600 mg

Energy Level: Good

Workout: Lower Day A

Training Phase: Ramping To Maximum Adaptive Volume Phase

Hip Adduction
[Work Set 1]
80 lbs x 30 @ 0 RIR - 30 s rest
[Work Set 2]
80 lbs x 28 @ 0 RIR - 30 s rest
[Work Set 3]
80 lbs x 26 @ 0 RIR - 30 s rest

Hip Abduction
[Work Set 1]
90 lbs x 30 @ 0 RIR - 30 s rest
[Work Set 2]
90 lbs x 26 @ 0 RIR - 30 s rest
[Work Set 3]
90 lbs x 22 @ 0 RIR - 30 s rest

Cybex Squat Press
[Warm Up Set 1]
270 lbs x 15 @ +15 RIR - 180 s rest
[Warm Up Set 2]
360 lbs x 10 @ 10 RIR - 180 s rest
[Warm Up Set 3]
450 lbs x 3 @ 10 RIR - 180 s rest
[Work Set 1]
540 lbs x 11 @ 0 RIR - 210 s rest
[Work Set 2]
540 lbs x 10 @ 0 RIR - 210 s rest
[Work Set 3]
540 lbs x 9 @ 0 RIR - 210 s rest
[Work Set 4]
540 lbs x 8 @ 0 RIR - 210 s rest
[Work Set 5]
540 lbs x 7 @ 0 RIR - 240 s rest

Leg Extension
[Work Set 1]
80 lbs x 24 @ 0 RIR - 150 s rest
[Work Set 2]
80 lbs x 22 @ 0 RIR - 150 s rest
[Work Set 3]
80 lbs x 20 @ 0 RIR - 150 s rest
[Work Set 4]
80 lbs x 18 @ 0 RIR - 300 s rest

45 Degree Back Raise
[Work Set 1]
10 lbs x 24 @ 0 RIR - 180 s rest
[Work Set 2]
10 lbs x 22 @ 0 RIR - 180 s rest
[Work Set 3]
10 lbs x 20 @ 0 RIR - 180 s rest
[Work Set 4]
10 lbs x 18 @ 0 RIR - 180 s rest

Lying Leg Curl
[Work Set 1]
65 lbs x 24 @ 0 RIR - 180 s rest
[Work Set 2]
65 lbs x 22 @ 0 RIR - 180 s rest
[Work Set 3]
65 lbs x 20 @ 0 RIR - 180 s rest
[Work Set 4]
65 lbs x 18 @ 0 RIR - 180 s rest

60° Calf Raise
[Work Set 1] (2x 45 lbs + 2x 25 lbs)
140 lbs x 17 @ 0 RIR - 120 s rest
[Work Set 2]
140 lbs x 11 @ 0 RIR - 120 s rest
[Work Set 3]
140 lbs x 10 @ 0 RIR - 120 s rest
[Work Set 4]
140 lbs x 10 @ 0 RIR - 120 s rest

Hanging Leg Raise
[Work Set 1]
BW x 18 Reps @ 0 RIR - 120 s rest
[Work Set 2]
BW x 16 Reps @ 0 RIR - 120 s rest
[Work Set 3]
BW x 14 Reps @ 0 RIR - 120 s rest
[Work Set 4]
BW x 12 Reps @ 0 RIR - 120 s rest


Notes:

~ 2 hours

Since I skipped this workout on Monday, I'll do it today instead of Friday. On Friday I'll do Lower Day B. And then next week I'll take my deload week.

Im performing calf raises with 2 second pauses at top and bottom now.

Hanging Leg Raises felt more like swinging, but still great core workout.

Physique Update:

I noticed my quads are starting to get sick veins when I'm finishing up with leg pressing. I've never noticed that before, but it's very motivating. I'm also noticing some very clear quad and ham separation, and deep quad separation amongst the various parts of the quad. Again, I've never reached this point in physique training before, so it's really exciting. I thought I was nearing my natural limit, but it feels like I'm just getting started.

[Camarija]

Mesocycle 1 - Week 6 - pt. 3
Ramping To Maximum Adaptive Volume Phase

---

Date: Thursday, August 26, 2021

Sleep: 9 Hours

Diet: Calorie Surplus

—

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

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

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

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

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

—

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

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

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

—

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

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

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

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

57 g Tortilla Chips ~ 267 calories, 4 g protein, 11.8 g fat, 3 g fiber

—

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

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

Fish Oil ~ 70 calories, 6 g fat

—

Total : 3,292 calories, 215 g protein, 117.8 g fat, 38 g fiber

Supplements:
Aggressive Strength Testosterone Booster x3
Real Energy Dominator x2
Creatine 5 g
NAC 600 mg

Energy Level: Okay

Workout: Upper Day C

Training Phase: Ramping To Maximum Adaptive Volume Phase

Pull Down Wide Pronate Grip
[Warm Up Set 1]
100 lbs x 14 @ 10 RIR - 90 s rest
[Warm Up Set 2]
BW x 3 @ 6 RIR - 120 s rest (wide grip pull ups to chest)
[Work Set 1]
140 lbs + Adder x 14 @ 0 RIR - 150 s rest
[Work Set 2]
140 lbs + Adder x 12 @ 0 RIR - 150 s rest
[Work Set 3]
140 lbs + Adder x 10 @ 0 RIR - 150 s rest
[Work Set 4]
140 lbs + Adder x 9 @ 0 RIR - 150 s rest
[Work Set 5]
140 lbs + Adder x 8 @ 0 RIR - 150 s rest

Chest Supported T-Bar Row Close Neutral Grip
[Warm Up Set 1]
75 lbs x 8 @ 8 RIR - 150 s rest
[Work Set 1]
75 lbs x 16 @ 0 RIR - 150 s rest
[Work Set 2]
75 lbs x 14 @ 0 RIR - 150 s rest
[Work Set 3]
75 lbs x 12 @ 0 RIR - 150 s rest
[Work Set 4]
75 lbs x 11 @ 0 RIR - 150 s rest
[Work Set 5]
75 lbs x 10 @ 0 RIR - 150 s rest

Hammer Strength ISO Incline Chest Press
[Warm Up Set 1] (45 lbs)
45 lbs x 6 @ 18 RIR - 120 s rest
[Work Set 1] (45 lbs + 2x 10 lbs)
65 lbs x 16 @ 0 RIR - 150 s rest
[Work Set 2]
65 lbs x 9 @ 0 RIR - 150 s rest
[Work Set 3]
65 lbs x 8 @ 0 RIR - 150 s rest
[Work Set 4]
65 lbs x 7 @ 0 RIR + 16x 10 lb cable face pulls - 180 s rest

Hammer Strength ISO Chest Press
[Work Set 1]
55 lbs x 10 @ 0 RIR + 14x 10 lb cable face pulls - 150 s rest
[Work Set 2]
45 lbs x 14 @ 0 RIR + 12x 10 lb cable face pulls - 150 s rest
[Work Set 3]
45 lbs x 13 @ 0 RIR + 10x 10 lb cable face pulls - 150 s rest
[Work Set 4]
45 lbs x 12 @ 0 RIR + 10x 10 lb cable face pulls - 150 s rest

Lateral Raise ISO Machine
[Work Set 1]
20 lbs x 18 @ 0 RIR - 60 s rest
[Work Set 2]
20 lbs x 16 @ 0 RIR - 60 s rest
[Work Set 3]
20 lbs x 14 @ 0 RIR - 60 s rest
[Work Set 4]
20 lbs x 12 @ 1 RIR - 60 s rest

-Superset-

Reverse Pec Dec
[Work Set 1]
100 lbs x 22 @ 0 RIR - 60 s rest
[Work Set 2]
100 lbs x 20 @ 0 RIR - 60 s rest - felt forced at the end
[Work Set 3]
100 lbs x 16 @ 0 RIR - 60 s rest
[Work Set 4]
100 lbs x 12 @ 1 RIR - 60 s rest

Tricep Pushdown
[Work Set 1]
50 lbs x 20 @ 2 RIR - 120 s rest
[Work Set 2]
50 lbs x 18 @ 0 RIR - 120 s rest
[Work Set 3]
50 lbs x 16 @ 0 RIR - 120 s rest
[Work Set 4]
50 lbs x 14 @ 0 RIR - 120 s rest

Hammer Strength Seated Bicep
[Work Set 1]
40 lbs x 20 @ 0 RIR - 120 s rest
[Work Set 2]
40 lbs x 18 @ 0 RIR - 120 s rest
[Work Set 3]
40 lbs x 13 @ 0 RIR - 120 s rest - dropoff
[Work Set 4]
40 lbs x 12 @ 0 RIR - 120 s rest

Notes:
~ 2 hours 5 minutes

Hammer Incline Seat Height 10
Hammer Chest Seat Height Lowest

This mesocycle has been awesome. Looking forward to upping the volume / intensity in the next one!

---

Date: Friday, August 27, 2021

Sleep: 9 Hours

Diet: Calorie Surplus

—

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

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

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

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

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

—

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

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

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

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

Fish Oil ~ 70 calories, 6 g fat

—

Total : 3,285 calories, 217 g protein, 113 fat, 37 g fiber

Supplements:
Aggressive Strength Testosterone Booster x3
Real Energy Dominator x2
Creatine 5 g
NAC 600 mg

Energy Level: Okay

Workout: Rest Day

Notes:
Just resting early. Deload next week.

Spent today unloading and moving in a couple trucks of stuff, so I figure that kind of counts as a substitute for a workout.

---

Date: Saturday, August 28, 2021

Sleep: 6 Hours + 2 Hour Nap

Diet: Calorie Surplus

—

74 g Cheerios ~ 280 calories, 6 g protein, 4 g fat, 6 g fiber

93 g Peanuts ~ 540 calories, 24 g protein, 48 g fat, 9 g fiber

480 ml Milk ~ 160 calories, 26 g protein

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

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

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

—

74 g Cheerios ~ 280 calories, 6 g protein, 4 g fat, 6 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

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

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

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

Fish Oil ~ 70 calories, 6 g fat

—

Total : 3,105 calories, 213 g protein, 112 fat, 37 g fiber

Supplements:
Aggressive Strength Testosterone Booster x3
Real Energy Dominator x2
Creatine 5 g
NAC 600 mg

Energy Level: Not Bad

Workout: Rest Day

Notes:
Rest

[Camarija]

Mesocycle 1 - Week 7
Deload Week

---

Date: Sunday, August 29, 2021

Sleep: 3 Hours + 5 Hours

Diet: Calorie Surplus

—

74 g Cheerios ~ 280 calories, 6 g protein, 4 g fat, 6 g fiber

93 g Peanuts ~ 540 calories, 24 g protein, 48 g fat, 9 g fiber

480 ml Milk ~ 160 calories, 26 g protein

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

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

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

—

74 g Cheerios ~ 280 calories, 6 g protein, 4 g fat, 6 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

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

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

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

Fish Oil ~ 70 calories, 6 g fat

—

Total : 3,105 calories, 213 g protein, 112 fat, 37 g fiber

Supplements:
Creatine 5 g

Energy Level: Groggy

Workout: Upper Day A

Training Phase: Deload

Bench Press
[Warm Up Set 1] (45 lbs + 10 lbs)
155 lbs x 10 @ 10 RIR + 8 x 10 lb cable face pulls - 120 s rest
[Warm Up Set 2] (45 lbs + 25 lbs)
185 lbs x 6 @ 8 RIR + 8 x 10 lb cable face pulls - 120 s rest
[Warm Up Set 3] (45 lbs + 45 lbs)
225 lbs x 3 @ 5 RIR + 7 x 10 lb cable face pulls - 180 s rest
[Work Set 1] (45 lbs + 25 lbs + 10 lbs)
205 lbs x 6 @ + RIR - 180 s rest
[Work Set 2]
205 lbs x 5 @ + RIR - 180 s rest

HS ISO Incline Press
[Work Set 1]
55 lbs x 5 @ + RIR + 6 x 10 lb cable face pulls - 120 s rest
[Work Set 2]
55 lbs x 4 @ + RIR + 5 x 10 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
[Work Set 1]
100 lbs x 7 @ + RIR - 150 s rest
[Work Set 2]
100 lbs x 6 @ + RIR - 150 s rest
[Work Set 3]
100 lbs x 5 @ + RIR - 150 s rest

Pull Down 14'' Neutral Grip
[Warm Up Set 1]
100 lbs x 14 @ 10 RIR - 180 s rest
[Work Set 1]
120 lbs + adder x 9 @ + RIR - 150 s rest
[Work Set 2]
120 lbs + adder x 8 @ + RIR - 150 s rest

Lateral Raise ISO Machine
[Work Set 1]
20 lbs x 9 @ + RIR - 60 s rest
[Work Set 2]
20 lbs x 8 @ + RIR - 60 s rest

-Superset-

Reverse Pec Dec
[Work Set 1]
100 lbs x 10 @ + RIR - 60 s rest
[Work Set 2]
100 lbs x 9 @ + RIR - 60 s rest

French Press
[Work Set 1]
70 lbs x 6 @ + RIR - 120 s rest
[Work Set 2]
70 lbs x 5 @ + RIR - 120 s rest

Hammer Strength Seated Bicep
[Work Set 1]
40 lbs x 10 @ + RIR - 120 s rest
[Work Set 2]
40 lbs x 9 @ + RIR - 120 s rest

Notes:
~1 hour

Bench was surprisingly tough

My left elbow has a bit of tendinitis, which is surprising. I thought I fixed the issues last week, but I guess not. I may have to address this issue mid - mesocycle, because I don't want to be miserable, powering through with elbow pain.

---

Date: Monday, August 30, 2021

Sleep: 8 Hours + 1.5 hour nap

Diet: Calorie Surplus

—

74 g Cheerios ~ 280 calories, 6 g protein, 4 g fat, 6 g fiber

93 g Peanuts ~ 540 calories, 24 g protein, 48 g fat, 9 g fiber

480 ml Milk ~ 160 calories, 26 g protein

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

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

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

—

74 g Cheerios ~ 280 calories, 6 g protein, 4 g fat, 6 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

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

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

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

Fish Oil ~ 70 calories, 6 g fat

—

Total : 3,105 calories, 213 g protein, 112 fat, 37 g fiber

Supplements:
Creatine 5 mg

Energy Level: Great

Workout: Lower Day A

Training Phase: Deload

Hip Adduction
[Work Set 1]
80 lbs x 15 @ + RIR - 30 s rest
[Work Set 2]
80 lbs x 14 @ + RIR - 30 s rest

Hip Abduction
[Work Set 1]
90 lbs x 15 @ + RIR - 30 s rest
[Work Set 2]
90 lbs x 13 @ + RIR - 30 s rest

Cybex Squat Press
[Warm Up Set 1]
270 lbs x 15 @ +15 RIR - 180 s rest
[Warm Up Set 2]
360 lbs x 10 @ 10 RIR - 180 s rest
[Warm Up Set 3]
450 lbs x 3 @ 10 RIR - 180 s rest
[Work Set 1]
540 lbs x 6 @ + RIR - 210 s rest
[Work Set 2]
540 lbs x 5 @ + RIR - 210 s rest
[Work Set 3]
540 lbs x 4 @ + RIR - 210 s rest

Leg Extension
[Work Set 1]
80 lbs x 12 @ + RIR - 150 s rest
[Work Set 2]
80 lbs x 11 @ + RIR - 150 s rest

45 Degree Back Raise
[Work Set 1]
10 lbs x 12 @ + RIR - 180 s rest
[Work Set 2]
10 lbs x 11 @ + RIR - 180 s rest

Lying Leg Curl
[Work Set 1]
78 lbs x 11 @ + RIR - 180 s rest
[Work Set 2]
78 lbs x 10 @ + RIR - 180 s rest

60° Calf Raise
[Work Set 1] (2x 45 lbs + 2x 25 lbs)
140 lbs x 8 @ + RIR - 120 s rest
[Work Set 2]
140 lbs x 6 @ + RIR - 120 s rest

Hanging Leg Raise
[Work Set 1]
BW x 9 Reps @ + RIR - 120 s rest
[Work Set 2]
BW x 8 Reps @ + RIR - 120 s rest


Notes:
~50 minutes

Used the freeweight lying leg curl, its weird.

[Camarija]

Mesocycle 1 - Week 7 - pt. 2
Deload

---

Date: Tuesday, August 31, 2021

Sleep: 10 Hours

Diet: Calorie Surplus

—

74 g Cheerios ~ 280 calories, 6 g protein, 4 g fat, 6 g fiber

93 g Peanuts ~ 540 calories, 24 g protein, 48 g fat, 9 g fiber

480 ml Milk ~ 160 calories, 26 g protein

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

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

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

—

74 g Cheerios ~ 280 calories, 6 g protein, 4 g fat, 6 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

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

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

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

Fish Oil ~ 70 calories, 6 g fat

—

Total : 3,105 calories, 213 g protein, 112 fat, 37 g fiber

Supplements:
Creatine 5 g

Energy Level: Very Well Rested

Workout: Upper Day B

Training Phase: Deload

Egyptian Cable Lateral Raise
[Work Set 1]
10 lbs x 8 @ + RIR - 90 s rest
[Work Set 2]
10 lbs x 7 @ + RIR - 90 s rest

-Superset-

One Arm Face Pulls
[Work Set 1]
10 lbs x 9 @ + RIR - 90 s rest
[Work Set 2]
10 lbs x 8 @ + RIR - 90 s rest

Lateral Raise Machine
[Work Set 1]
20 lbs x 8 @ + RIR - 60 s rest
[Work Set 2]
20 lbs x 7 @ + RIR - 60 s rest

-Superset-

Reverse Pec Dec
[Work Set 1]
100 lbs x 13 @ + RIR - 60 s rest
[Work Set 2]
100 lbs x 12 @ + RIR - 60 s rest

Dips
[Work Set 1]
BW x 7 @ + RIR - 120 s rest
[Work Set 2]
BW x 6 @ + RIR - 120 s rest

French Press
[Work Set 1]
70 lbs x 6 @ + RIR - 120 s rest
[Work Set 2]
70 lbs x 5 @ + RIR - 120 s rest

Pull Up Medium Neutral
[Work Set 1]
BW x 4 @ + RIR - 120 s rest
[Work Set 2]
BW x 3 @ + RIR - 120 s rest

Hammer Strength Seated Bicep
[Work Set 1]
40 lbs x 8 @ + RIR - 120 s rest
[Work Set 2]
40 lbs x 6 @ + RIR - 120 s rest

Notes:
~ 35 minutes

I feel amazing today!

---

Date: Wednesday, September 1, 2021

Sleep: 9 Hours

Diet: Calorie Surplus

—

74 g Cheerios ~ 280 calories, 6 g protein, 4 g fat, 6 g fiber

93 g Peanuts ~ 540 calories, 24 g protein, 48 g fat, 9 g fiber

480 ml Milk ~ 160 calories, 26 g protein

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

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

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

—

243 g avocado ~ 389 calories, 4.9 g protein, 36 g fat, 17 g fiber

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

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

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

—

74 g Cheerios ~ 280 calories, 6 g protein, 4 g fat, 6 g fiber

480 ml Milk ~ 160 calories, 26 g protein

Oatmeal Raisin Cookie ~ 140 calories, 2g protein, 7 g fat, 1g fiber

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

Fish Oil ~ 70 calories, 6 g fat

—

Total : 3,094 calories, 201.9 g protein, 107 fat, 46 g fiber

Supplements:
Creatine 5 g

Energy Level: Fantastic

Workout: Lower Day B

Training Phase: Deload

Hip Adduction
[Work Set 1]
80 lbs x 15 @ + RIR - 0 s rest
[Work Set 2]
80 lbs x 14 @ + RIR - 0 s rest

-Superset-

Hip Abduction
[Work Set 1]
90 lbs x 14 @ + RIR - 60 s rest
[Work Set 2]
90 lbs x 13 @ + RIR - 60 s rest

60° Calf Raise
[Work Set 1]
140 lbs x 11 @ + RIR - 120 s rest
[Work Set 2]
140 lbs x 8 @ + RIR - 120 s rest
[Work Set 3]
140 lbs x 7 @ + RIR - 120 s rest

Seated Calf Raise
[Work Set 1]
50 lbs x 8 @ + RIR - 120 s rest
[Work Set 2]
50 lbs x 7 @ + RIR - 120 s rest

Hanging Leg Raise
[Work Set 1]
Bw x 9 @ + RIR - 120 s rest
[Work Set 2]
Bw x 8 @ + RIR - 120 s rest
[Work Set 3]
Bw x 7 @ + RIR - 120 s rest

Decline Ab Crunch
[Work Set 1]
35 lbs x 9 @ + RIR - 120 s rest
[Work Set 2]
35 lbs x 8 @ + RIR - 120 s rest


Notes:
~ 30 Minutes

Minor left elbow tendinitis, not bad yet.

[Camarija]

Mesocycle 1 - Week 7 - pt. 3
Deload

---

Date: Thursday, September 2, 2021

Sleep: 9 Hours

Diet: Calorie Surplus

—

74 g Cheerios ~ 280 calories, 6 g protein, 4 g fat, 6 g fiber

93 g Peanuts ~ 540 calories, 24 g protein, 48 g fat, 9 g fiber

480 ml Milk ~ 160 calories, 26 g protein

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

1/4 Brownie Pan ~ 789.25 calories, 6.225 g protein, 33.842 g fat

—

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

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

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

—

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

480 ml Milk ~ 160 calories, 26 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 : 3,184.25 calories, 201.225 g protein, 99.842 fat, 28 g fiber


Supplements:
Creatine 5 g

Energy Level: Great

Workout: Upper Day C

Training Phase: Deload

Pull Down Wide Pronate Grip
[Warm Up Set 1]
100 lbs x 14 @ 10 RIR - 90 s rest
[Warm Up Set 2]
BW x 3 @ 6 RIR - 120 s rest (wide grip pull ups to chest)
[Work Set 1]
70 lbs + Adder x 7 @ + RIR - 150 s rest
[Work Set 2]
70 lbs + Adder x 6 @ + RIR - 150 s rest
[Work Set 3]
70 lbs + Adder x 5 @ + RIR - 150 s rest

Chest Supported T-Bar Row Close Neutral Grip
[Warm Up Set 1]
75 lbs x 8 @ 8 RIR - 150 s rest
[Work Set 1]
35 lbs x 8 @ + RIR - 150 s rest
[Work Set 2]
35 lbs x 7 @ + RIR - 150 s rest

Hammer Strength ISO Incline Chest Press
[Warm Up Set 1] (45 lbs)
45 lbs x 6 @ 18 RIR - 120 s rest
[Work Set 1]
35 lbs x 8 @ + RIR - 150 s rest
[Work Set 2]
35 lbs x 5 @ + RIR - 8x 5 lb cable face pulls - 150 s rest

Hammer Strength ISO Chest Press
[Work Set 1]
25 lbs x 8 @ + RIR + 7x 5 lb cable face pulls - 150 s rest
[Work Set 2]
25 lbs x 7 @ + RIR + 6x 5 lb cable face pulls - 150 s rest

Lateral Raise ISO Machine
[Work Set 1]
10 lbs x 9 @ + RIR - 60 s rest
[Work Set 2]
10 lbs x 8 @ + RIR - 60 s rest

Reverse Pec Dec
[Work Set 1]
50 lbs x 10 @ + RIR - 60 s rest
[Work Set 2]
50 lbs x 9 @ + RIR - 60 s rest

Tricep Pushdown
[Work Set 1]
25 lbs x 10 @ + RIR - 120 s rest
[Work Set 2]
25 lbs x 9 @ + RIR - 120 s rest

Hammer Strength Seated Bicep
[Work Set 1]
20 lbs x 10 @ + RIR - 120 s rest
[Work Set 2]
20 lbs x 9 @ + RIR - 120 s rest

Notes:
~ 45 minutes

---

Date: Friday, September 3, 2021

Sleep: 9 Hours

Diet: Calorie Surplus

—

74 g Cheerios ~ 280 calories, 6 g protein, 4 g fat, 6 g fiber

93 g Peanuts ~ 540 calories, 24 g protein, 48 g fat, 9 g fiber

480 ml Milk ~ 160 calories, 26 g protein

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

—

480 ml Milk ~ 160 calories, 26 g protein

1/4 Brownie Pan ~ 789.25 calories, 6.225 g protein, 33.842 g fat

—

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

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

—

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

480 ml Milk ~ 160 calories, 26 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 : 3,344.25 calories, 227.225 g protein, 99.842 fat, 28 g fiber

Supplements:
Creatine 5 mg

Energy Level: Great

Workout: Lower Day C

Training Phase: Deload

Hip Adduction
[Work Set 1]
40 lbs x 15 @ + RIR - 30 s rest
[Work Set 2]
40 lbs x 14 @ + RIR - 30 s rest

Hip Abduction
[Work Set 1]
45 lbs x 14 @ + RIR - 30 s rest
[Work Set 2]
45 lbs x 13 @ + RIR - 30 s rest

Cybex Squat Press
[Warm Up Set 1]
270 lbs x 15 @ +15 RIR - 180 s rest
[Warm Up Set 2]
360 lbs x 10 @ 10 RIR - 180 s rest
[Warm Up Set 3]
450 lbs x 3 @ 10 RIR - 180 s rest
[Work Set 1]
270 lbs x 5 @ + RIR - 210 s rest
[Work Set 2]
270 lbs x 5 @ + RIR - 210 s rest
[Work Set 3]
270 lbs x 5 @ + RIR - 210 s rest

Leg Extension
[Work Set 1]
40 lbs x 12 @ + RIR - 150 s rest
[Work Set 2]
40 lbs x 11 @ + RIR - 150 s rest

45 Degree Back Raise
[Work Set 1]
BW lbs x 9 @ + RIR - 180 s rest
[Work Set 2]
BW lbs x 8 @ + RIR - 180 s rest

Lying Leg Curl
[Work Set 1]
35 lbs x 12 @ + RIR - 180 s rest
[Work Set 2]
35 lbs x 11 @ + RIR - 180 s rest

Seated Calf Raise
[Work Set 1]
25 lbs x 12 @ + RIR - 120 s rest
[Work Set 2]
25 lbs x 8 @ + RIR - 120 s rest

Decline Ab Crunch
[Work Set 1]
BW x 9 Reps @ + RIR - 120 s rest
[Work Set 2]
BW x 8 Reps @ + RIR - 120 s rest


Notes:
~50 minutes , but spent time chatting with bros

I'm getting fantastic rest and recovery this week.

---

Date: Saturday, September 4, 2021

Sleep: 9 Hours

Diet: Calorie Surplus

—

150 g Mustard Yogurt Chicken ~ 215 calories, 25 g protein, 9.9 g fat, 0.9 g fiber

1x Chicken (dark meat) ~ 120 calories, 16 g protein, 5.5 g fat

0.5 Cup Yellow Rice ~ 125 calories, 1.9 g protein, 3.4 g fat, 0.2 g fiber

3x grape leaves ~ 135 calories, 2.1 g protein, 5.7 g fat, 2.1 g fiber

8 oz Avocado Hummus ~ 290 calories, 11.3 g protein, 12.3 g fat, 12.8 g fiber

Kale Salad With Yogurt Dressing ~ 76 calories, 4.2 g protein, 3.8 g fat, 1.4 g fiber

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

—

480 ml Milk ~ 160 calories, 26 g protein

1/4 Brownie Pan ~ 789.25 calories, 6.225 g protein, 33.842 g fat

—

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

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

—

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

480 ml Milk ~ 160 calories, 26 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 : 3,325.25 calories, 231.725 g protein, 88.442 g fat, 30.4 g fiber

Supplements:
Creatine 5 mg

Energy Level: Lazy Day

Workout: Rest Day

Notes:

[NickelArse]

You know it brother!

20 mg of melatonin gets me good sleep guaranteed

I'm going to try to catch a 3 hour nap some time this week, just need to figure out how I can make that work

Cheers!

Hey man, mirin you progress and dedication.

Out of interest are you still taking the 20mg Melatonin? Do you ever notice any negative side effects on athletic performance? I've taken a pretty low dose a few times but feel a bit lethargic the next day at the gym, wondering if it's a common side effect.

[Camarija]

Hey man, mirin you progress and dedication.

Out of interest are you still taking the 20mg Melatonin? Do you ever notice any negative side effects on athletic performance? I've taken a pretty low dose a few times but feel a bit lethargic the next day at the gym, wondering if it's a common side effect.

Cheers brother!

Most nights I take between 10 mg and 20 mg of melatonin. Originally I was concerned with the high dosage but it's mostly harmless.

Yes, there is lethargy the next morning, but as long as you urinate and drink liquid it passes through your system pretty quickly. The only other common side effect with high doses is constipation, but that's mitigated with enough fiber in your diet.

For what it's worth, 20 mg is A LOT. I've only gotten this far because 5 mg stopped working for me so I kept taking more.

Good luck bro!

[NickelArse]

Cheers brother!

Most nights I take between 10 mg and 20 mg of melatonin. Originally I was concerned with the high dosage but it's mostly harmless.

Yes, there is lethargy the next morning, but as long as you urinate and drink liquid it passes through your system pretty quickly. The only other common side effect with high doses is constipation, but that's mitigated with enough fiber in your diet.

For what it's worth, 20 mg is A LOT. I've only gotten this far because 5 mg stopped working for me so I kept taking more.

Good luck bro!

awesome, thanks brah

[Camarija]

Mesocycle 2 - Week 1
Ramping To Maximum Adaptive Volume Phase

---

Date: Sunday, September 5, 2021

Sleep: 6 Hours + 4.5 Hours

Diet: Calorie Surplus


—

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

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

—

Almost Healthy Skillet ~ 610 calories, 43 g protein, 32 g fat, 5 g fiber

2 Eggs ~ 180 calories, 12 g protein, 14 g fat

Blueberry Flaxseed Pancake ~ 320 calories, 7.5 g protein, 6.25 g fat, 5 g fiber,

Hash Browns ~ 200 calories, 2 g protein, 14 g fat, 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

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

—

300 g Pork Loin ~ 535 calories, 61.6 g protein, 26.78 g fat

340 g Roasted Potatoes, Sweet Potatoes, Carrots ~ 245 calories, 4 g protein, 8.1 g fiber

130 g Guacamole ~ 175 calories, 4.33 g protein, 15.16 g fat, 8.67 g fiber

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

Fish Oil ~ 70 calories, 6 g fat

—

480 ml Milk ~ 160 calories, 26 g protein

Oatmeal Raisin Cookie ~ 140 calories, 2g protein, 7 g fat, 1g fiber

—

Total : 3,400 calories, 266.43 g protein, 123.19 fat, 33.77 g fiber

Supplements:
Creatine 5 g

Energy Level: Good

Workout: Upper Day A

Training Phase: Ramping To Maximum Adaptive Volume Phase

Bench Press
[Warm Up Set 1] (45 lbs + 10 lbs)
155 lbs x 10 @ 10 RIR + 16x 10 lb cable face pulls - 120 s rest
[Warm Up Set 2] (45 lbs + 25 lbs)
185 lbs x 6 @ 8 RIR + 16x 10 lb cable face pulls - 120 s rest
[Warm Up Set 3] (45 lbs + 45 lbs)
225 lbs x 2 @ 6 RIR + 14x 10 lb cable face pulls - 180 s rest
[Work Set 1] (45 lbs + 25 lbs + 10 lbs)
205 lbs x 8 @ 4 RIR - 180 s rest
[Work Set 2]
205 lbs x 7 @ 4 RIR - 180 s rest
[Work Set 3]
205 lbs x 6 @ 4 RIR + 12 x 10 lb cable face pulls - 120 s rest

HS ISO Incline Press
[Work Set 1]
55 lbs x 7 @ 4 RIR + 10 x 10 lb cable face pulls - 120 s rest
[Work Set 2]
55 lbs x 6 @ 4 RIR + 10 x 10 lb cable face pulls - 120 s rest

Pec Dec Machine
[Work Set 1]
100 lbs x 15 - ?? RiR

Chest Supported T-Bar Row Wide Pronate Grip
[Warm Up Set 1]
70 lbs x 10 @ 10 RIR - 120 s rest
[Work Set 1]
100 lbs x 10 @ 4 RIR - 150 s rest
[Work Set 2]
100 lbs x 8 @ 4 RIR - 150 s rest
[Work Set 3]
100 lbs x 6 @ 4 RIR - 150 s rest

Pull Down 14'' Neutral Grip
[Warm Up Set 1]
100 lbs x 14 @ 10 RIR - 180 s rest
[Work Set 1]
120 lbs + adder x 13 @ 4 RIR - 150 s rest
[Work Set 2]
120 lbs + adder x 11 @ 4 RIR - 150 s rest

Lat Prayer
[Work Set 1]
50 lbs x 10 @ ??? RIR

Lateral Raise Machine
[Work Set 1]
20 lbs x 17 @ 4 RIR - 60 s rest
[Work Set 2]
20 lbs x 15 @ 4 RIR - 60 s rest

-SuperSet-

Reverse Pec Dec
[Work Set 1]
100 lbs x 18 @ 4 RIR - 60 s rest
[Work Set 2]
100 lbs x 16 @ 4 RIR - 60 s rest

French Press
[Work Set 1]
70 lbs x 8 @ 4 RIR - 120 s rest
[Work Set 2]
70 lbs x 7 @ 4 RIR - 120 s rest

Hammer Strength Seated Bicep
[Work Set 1]
40 lbs x 16 @ 4 RIR - 120 s rest
[Work Set 2]
40 lbs x 14 @ 4 RIR - 120 s rest

Notes:
~ 1 hour 20 minutes

Hungry for the gym after that deload week.

Reverse Pec Dec felt way too heavy at 100 lbs, RIR 2 rather than RIR 4.

I feel VERY pumped! That deload did wonders on resensitization.

---

Date: Monday, September 6, 2021

Sleep: 7 Hours + 1.5 Hour Nap

Diet: Calorie Surplus

—

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

93 g Peanuts ~ 540 calories, 24 g protein, 48 g fat, 9 g fiber

480 ml Milk ~ 160 calories, 26 g protein

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

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

1/9 Brownie Pan ~ 350 calories, 2.75 g protein, 15 g fat

—

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

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

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

Fish Oil ~ 70 calories, 6 g fat

—

Total : 3,425 calories, 218.75 g protein, 131 fat, 40 g fiber

Supplements:
Creatine 5 mg

Energy Level: Good

Workout: Lower Day A

Training Phase: Ramping To Maximum Adaptive Volume Phase

Hip Adduction
[Work Set 1]
80 lbs x 26 @ 4 RIR - 30 s rest
[Work Set 2]
80 lbs x 24 @ 4 RIR - 30 s rest

Hip Abduction
[Work Set 1]
90 lbs x 24 @ 4 RIR - 30 s rest
[Work Set 2]
90 lbs x 22 @ 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]
360 lbs x 10 @ 10 RIR - 180 s rest
[Warm Up Set 3]
450 lbs x 3 @ 10 RIR - 180 s rest
[Work Set 1]
540 lbs x 7 @ 4 RIR - 180 s rest
[Work Set 2]
540 lbs x 6 @ 4 RIR - 180 s rest
[Work Set 3]
540 lbs x 5 @ 4 RIR - 180 s rest

Leg Extension
[Work Set 1]
80 lbs x 20 @ 4 RIR - 180 s rest
[Work Set 2]
80 lbs x 18 @ 4 RIR - 180 s rest

Sissy Squat- Cable Supported
[Myo Set 1]
-60 lbs x 10 @ ??? RIR

45 Degree Back Raise
[Work Set 1]
10 lbs x 20 @ 4 RIR - 180 s rest
[Work Set 2]
10 lbs x 18 @ 4 RIR - 180 s rest
[Work Set 3]
10 lbs x 16 @ 4 RIR - 180 s rest

Lying Leg Curl
[Work Set 1]
65 lbs x 20 @ 4 RIR - 180 s rest
[Work Set 2]
65 lbs x 18 @ 4 RIR - 180 s rest

Hip Thrust w/ 2 second pause at top
[MYO Set 1]
220 lbs x 12 @ ??? RIR

60° Calf Raise
[Work Set 1] (2x 45 lbs + 2x 25 lbs)
140 lbs x 13 @ 4 RIR - 120 s rest
[Work Set 2]
140 lbs x 11 @ 4 RIR - 120 s rest

Hanging Leg Raise
[Work Set 1]
BW x 14 Reps @ 4 RIR - 120 s rest
[Work Set 2]
BW x 12 Reps @ 4 RIR - 120 s rest


Notes:

~ 1 Hour 15 minutes

Honestly not great leg pumps today, Sissy Squat and Hip Thrusts both were regrettable additions that added nothing of value

Instead I'll probably use sled push + drags, same same but different

[Camarija]

Mesocycle 2 - Week 1 - pt. 2
Ramping To Maximum Adaptive Volume Phase

---

Date: Tuesday, September 7, 2021

Sleep: 9 Hours + 1 Hour Nap

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

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

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

Oatmeal Raisin Cookie ~ 140 calories, 2g protein, 7 g fat, 1g fiber

—

195 g Chicken Breast ~ 226 calories, 41.78 g protein, 2.61 g fat

340 g Roasted Potatoes, Sweet Potatoes, Carrots ~ 245 calories, 4 g protein, 8.1 g fiber

150 g Baby Broccoli Florets ~ 53 calories, 1.78 g protein, 3.56 g fiber

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

Oatmeal Raisin Cookie ~ 140 calories, 2g protein, 7 g fat, 1g fiber

—

300 g Pork Loin ~ 535 calories, 61.6 g protein, 26.78 g fat

130 g Guacamole ~ 175 calories, 4.33 g protein, 15.16 g fat, 8.67 g fiber

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

Oatmeal Raisin Cookie ~ 140 calories, 2g protein, 7 g fat, 1g fiber

Applesauce ~ 60 calories, 3 g fiber

Fish Oil ~ 70 calories, 6 g fat

—

Total : 3,449 calories, 226.49 g protein, 126.55 fat, 47.33 g fiber

Supplements:
Creatine 5 g

Energy Level: Good

Workout: Upper Day B

Training Phase: Ramping To Maximum Adaptive Volume Phase

Egyptian Cable Lateral Raise
[Work Set 1]
10 lbs x 16 @ 4 RIR - 90 s rest
[Work Set 2]
10 lbs x 14 @ 4 RIR - 90 s rest

-Superset-

One Arm Face Pulls
[Work Set 1]
10 lbs x 14 @ 4 RIR - 90 s rest
[Work Set 2]
10 lbs x 12 @ 4 RIR - 90 s rest

Lateral Raise Machine
[Work Set 1]
20 lbs x 13 @ 4 RIR - 90 s rest
[Work Set 2]
20 lbs x 11 @ 4 RIR - 90 s rest

Reverse Pec Dec
[Work Set 1]
100 lbs x 18 @ 4 RIR - 90 s rest
[Work Set 2]
100 lbs x 16 @ 4 RIR - 90 s rest

Dips
[Work Set 1]
BW x 10 @ 4 RIR - 120 s rest
[Work Set 2]
BW x 9 @ 4 RIR - 120 s rest
[Work Set 3]
BW x 8 @ 4 RIR - 120 s rest

French Press
[Work Set 1]
70 lbs x 8 @ 4 RIR - 120 s rest
[Work Set 2]
70 lbs x 7 @ 4 RIR - 120 s rest

Chin Up
[Work Set 1]
BW x 5 @ 4 RIR - 120 s rest
[Work Set 2]
BW x 5 @ 4 RIR - 120 s rest
[Work Set 3]
BW x 5 @ 4 RIR - 120 s rest

Hammer Strength Seated Bicep
[Work Set 1]
40 lbs x 16 @ 4 RIR - 120 s rest
[Work Set 2]
40 lbs x 14 @ 4 RIR - 120 s rest

Notes:
~ 45 minutes

Great pumps all around, very happy with the workout.

---

Date: Wednesday, August 25, 2021

Sleep: 9 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

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

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

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

Oatmeal Raisin Cookie ~ 140 calories, 2g protein, 7 g fat, 1g fiber

Oatmeal Raisin Cookie ~ 140 calories, 2g protein, 7 g fat, 1g fiber

—

195 g Chicken Breast ~ 226 calories, 41.78 g protein, 2.61 g fat

340 g Roasted Potatoes, Sweet Potatoes, Carrots ~ 245 calories, 4 g protein, 8.1 g fiber

150 g Baby Broccoli Florets ~ 53 calories, 1.78 g protein, 3.56 g fiber

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

Oatmeal Raisin Cookie ~ 140 calories, 2g protein, 7 g fat, 1g fiber

—

4x Cheese Sticks ~ 240 calories, 24 g protein, 12 g fat

Oatmeal Raisin Cookie ~ 140 calories, 2g protein, 7 g fat, 1g fiber

—

74 g Cheerios ~ 280 calories, 6 g protein, 4 g fat, 6 g fiber

480 ml Milk ~ 160 calories, 26 g protein

Fish Oil ~ 70 calories, 6 g fat

—

Total : 3,499 calories, 215.56 g protein, 95.61 fat, 46.27 g fiber

Supplements:
Creatine 5 mg

Energy Level: Good

Workout: Lower Day B

Training Phase: Ramping To Maximum Adaptive Volume Phase

Hip Adduction
[Work Set 1]
80 lbs x 26 @ 4 RIR - 60 s rest
[Work Set 2]
80 lbs x 24 @ 4 RIR - 60 s rest

Hip Abduction
[Work Set 1]
90 lbs x 24 @ 4 RIR - 60 s rest
[Work Set 2]
90 lbs x 22 @ 4 RIR - 60 s rest

60° Calf Raise
[Work Set 1]
140 lbs x 18 @ 4 RIR - 120 s rest
[Work Set 2]
140 lbs x 10 @ 4 RIR - 120 s rest
[Work Set 3]
140 lbs x 8 @ 4 RIR - 120 s rest

Seated Calf Raise
[Work Set 1]
50 lbs x 12 @ 4 RIR - 120 s rest
[Work Set 2]
50 lbs x 10 @ 4 RIR - 120 s rest

Hanging Leg Raise
[Work Set 1]
BW x 14 Reps @ 4 RIR - 120 s rest
[Work Set 2]
BW x 12 Reps @ 4 RIR - 120 s rest
[Work Set 3]
BW x 10 Reps @ 4 RIR - 120 s rest

Decline Ab Crunch
[Work Set 1]
35 lbs x 14 Reps @ 4 RIR - 120 s rest
[Work Set 2]
35 lbs x 12 Reps @ 4 RIR - 120 s rest

Prowler Push
[Work Set 1]
275 lbs x 40 Steps @ ?? RIR - 180 s rest

Prowler Pull
[Work Set 1]
275 lbs x same distance @ ?? RIR - 180 s rest


Notes:
~ 50 minutes

Spent about 15 minutes just setting up the prowler, I like it, and I think I'll incorporate prowler training going forward.

[EliKoehn]

Nice 10 hours of sleep!

So the Cybex squat press is basically a leg press, right?

[EliKoehn]

That's actually quite an interesting idea... My gym has higher than average quality equipment, but nothing like that. Also looks like you're moving your bodyweight as well when you wouldn't with a conventional leg press. You'll end up with legs like the dude in the picture lol.

[Camarija]

Nice 10 hours of sleep!

So the Cybex squat press is basically a leg press, right?

Amazing sleep!

The Cybex Squat Press is like a leg press, but instead of pressing in a straight line, the movement curves along a pivot, so it feels more natural.

The strength curve is also just better. Where you're weaker (in the hole) it feels lighter, and where you're stronger (at the top) it feels heavier.

I'm considering adding strength bands from Elitefts to a hack Squat machine to replicate a similar strength curve. Harder at the top, easier at the bottom.

---

That's actually quite an interesting idea... My gym has higher than average quality equipment, but nothing like that. Also looks like you're moving your bodyweight as well when you wouldn't with a conventional leg press. You'll end up with legs like the dude in the picture lol.

I think maybe you're mixing up two different machines?

This is the Cybex Squat Press that operates on a pivot:


I'm pretty sure that other picture is just a normal hack squat using bands to modify the strength curve, AANNNDD I'm pretty sure that's the GOAT John Meadows in that picture

Realistically never getting that HUUUUGE, but my legs are developing pretty well

Cheers bro!!!

[Camarija]

Mesocycle 2 - Week 1 - pt. 3
Ramping To Maximum Adaptive Volume Phase

---

Date: Thursday, September 9, 2021

Sleep: 7 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

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

—

264 g Chicken Breast ~ 306 calories, 56.57 g protein, 3.53 g fat

150 g Baby Broccoli Florets ~ 53 calories, 1.78 g protein, 3.56 g fiber

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

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

40 g Raspberry Chipotle Sauce ~ 60 calories

—

226 g Atlantic Salmon ~ 480 calories, 46 g protein, 30 g fat

130 g Guacamole ~ 175 calories, 4.33 g protein, 15.16 g fat, 8.67 g fiber

Oatmeal Raisin Cookie ~ 140 calories, 2g protein, 7 g fat, 1g fiber

Oatmeal Raisin Cookie ~ 140 calories, 2g protein, 7 g fat, 1g fiber

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

—

162 g Chicken Meat ~ 267.3 calories, 50 g protein, 5.8 g fat

40 g Raspberry Chipotle Sauce ~ 60 calories

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

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

Fish Oil ~ 70 calories, 6 g fat

—

Total : 3,506.3 calories, 222.68 g protein, 128.49 g fat, 39.23 g fiber

Supplements:
Creatine 5 g

Energy Level: Good

Workout: Upper Day C

Training Phase: Ramping To Maximum Adaptive Volume Phase

Pull Down Wide Pronate Grip
[Warm Up Set 1]
100 lbs x 14 @ 10 RIR - 90 s rest
[Warm Up Set 2]
BW x 3 @ 6 RIR - 120 s rest (wide grip pull ups to chest)
[Work Set 1]
140 lbs + Adder x 10 @ 4 RIR - 150 s rest
[Work Set 2]
140 lbs + Adder x 8 @ 4 RIR - 150 s rest
[Work Set 3]
140 lbs + Adder x 6 @ 4 RIR - 150 s rest

Chest Supported T-Bar Row Close Neutral Grip
[Warm Up Set 1]
75 lbs x 8 @ 8 RIR - 150 s rest
[Work Set 1]
75 lbs x 12 @ 4 RIR - 150 s rest
[Work Set 2]
75 lbs x 10 @ 4 RIR - 150 s rest

Lat Prayer
[Work Set 1]
50 lbs x 11 @ ??? RIR - 150 s rest

Hammer Strength ISO Incline Chest Press
[Warm Up Set 1] (45 lbs)
45 lbs x 8 @ 16 RIR + 12x 10 lb cable face pulls - 120 s rest
[Work Set 1] (45 lbs + 2x 10 lbs)
65 lbs x 12 @ 4 RIR - 150 s rest
[Work Set 2]
65 lbs x 7 @ 4 RIR - 150 s rest
[Work Set 3]
65 lbs x 5 @ 4 RIR + 12x 10 lb cable face pulls - 150 s rest

Hammer Strength ISO Chest Press
[Work Set 1]
45 lbs x 12 @ 4 RIR + 10x 10 lb cable face pulls - 150 s rest
[Work Set 2]
45 lbs x 10 @ 4 RIR + 10x 10 lb cable face pulls - 150 s rest

Pec Dec Machine
[Work Set 1]
100 lbs x 16 @ ?? RIR - 150 s rest

Lateral Raise ISO Machine
[Work Set 1]
20 lbs x 14 @ 4 RIR - 60 s rest
[Work Set 2]
20 lbs x 12 @ 4 RIR - 60 s rest

Reverse Pec Dec
[Work Set 1]
100 lbs x 16 @ 4 RIR - 60 s rest
[Work Set 2]
100 lbs x 14 @ 4 RIR - 60 s rest

Tricep Pushdown
[Work Set 1]
50 lbs x 16 @ 4 RIR - 120 s rest
[Work Set 2]
50 lbs x 14 @ 4 RIR - 120 s rest

Hammer Strength Seated Bicep
[Work Set 1]
40 lbs x 16 @ 4 RIR - 120 s rest
[Work Set 2]
40 lbs x 14 @ 4 RIR - 120 s rest

Notes:
~ 1 hour and change

Great pumps all around

---

Date: Friday, September 10, 2021

Sleep: 10 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

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

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

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

Oatmeal Raisin Cookie ~ 140 calories, 2g protein, 7 g fat, 1g fiber

—

162 g Chicken Meat ~ 267.3 calories, 50 g protein, 5.8 g fat

122 g Guacamole ~ 165 calories, 4.06 g protein, 14.22 g fat, 8.13 g fiber

80 g Raspberry Chipotle Sauce ~ 120 calories

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

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

—

162 g Chicken Meat ~ 267.3 calories, 50 g protein, 5.8 g fat

80 g Raspberry Chipotle Sauce ~ 120 calories

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

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

Oatmeal Raisin Cookie ~ 140 calories, 2g protein, 7 g fat, 1g fiber

Fish Oil ~ 70 calories, 6 g fat

—

Total : 3,574.6 calories, 221.06 g protein, 100.82 g fat, 38.13 g fiber

Supplements:
Creatine 5 g

Energy Level: Great

Workout: Lower Day C

Training Phase: Ramping To Maximum Adaptive Volume Phase

Hip Adduction
[Work Set 1]
80 lbs x 26 @ 4 RIR - 30 s rest
[Work Set 2]
80 lbs x 24 @ 4 RIR - 30 s rest

Hip Abduction
[Work Set 1]
90 lbs x 24 @ 4 RIR - 30 s rest
[Work Set 2]
90 lbs x 22 @ 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]
360 lbs x 10 @ 10 RIR - 180 s rest
[Warm Up Set 3]
450 lbs x 3 @ 10 RIR - 180 s rest
[Work Set 1]
540 lbs x 7 @ 4 RIR - 180 s rest
[Work Set 2]
540 lbs x 6 @ 4 RIR - 180 s rest
[Work Set 3]
540 lbs x 6 @ 4 RIR - 180 s rest

Leg Extension
[Work Set 1]
80 lbs x 20 @ 4 RIR - 180 s rest
[Work Set 2]
80 lbs x 18 @ 4 RIR - 180 s rest

45 Degree Back Raise
[Work Set 1]
10 lbs x 20 @ 4 RIR - 180 s rest
[Work Set 2]
10 lbs x 18 @ 4 RIR - 180 s rest
[Work Set 3]
10 lbs x 16 @ 4 RIR - 180 s rest

Lying Leg Curl
[Work Set 1]
65 lbs x 20 @ 4 RIR - 180 s rest
[Work Set 2]
65 lbs x 18 @ 4 RIR - 180 s rest

60° Calf Raise
[Work Set 1] (2x 45 lbs + 2x 25 lbs)
140 lbs x 13 @ 4 RIR - 120 s rest
[Work Set 2]
140 lbs x 11 @ 4 RIR - 120 s rest

Decline Ab Crunch
[Work Set 1]
35 lbs x 14 Reps @ 4 RIR - 120 s rest
[Work Set 2]
35 lbs x 12 Reps @ 4 RIR - 120 s rest

Explosive Landmine Rotation
[Work Set 1]
35 lbs x 20 Reps @ ?? RIR - 120 s rest

Notes:
~ 1 hour 15

But included 15 minutes of chat

---

Date: Saturday, September 11, 2021

Sleep: 10 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

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

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

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

Oatmeal Raisin Cookie ~ 140 calories, 2g protein, 7 g fat, 1g fiber

—

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

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

—

303 g Ribeye ~ 566.61 calories, 59.09 g protein, 34.54 g fat

Fish Oil ~ 70 calories, 6 g fat

—

Total : 3561.61 calories, 221.09 g protein, 156.54 g fat, 41 g fiber

Supplements:
Creatine 5 g

Energy Level: Lazy Day

Workout: Rest Day

Notes:
Rest

[EliKoehn]

Yeah, I missed the connection with your caption on the original picture. Whoops.

What are your thoughts so far on machines/cables relative to barbell training? I've pretty much only done freeweights plus some calisthenics (basically just dips and pullups) for the past couple of years, but I'm more curious about other approaches for hypertrophy recently.

[Camarija]

Yeah, I missed the connection with your caption on the original picture. Whoops.

What are your thoughts so far on machines/cables relative to barbell training? I've pretty much only done freeweights plus some calisthenics (basically just dips and pullups) for the past couple of years, but I'm more curious about other approaches for hypertrophy recently.

When it comes to hypertrophy training, it's about managing fatigue. Freeweight exercises provide a lot of raw stimulus, but it comes at a cost of greater overall fatigue. One reason for this is that stabilizers take a beating in freeweight exercises, but it's inefficient because you're not trying to target growth in your stabilizers. There's definitely a place for heavy freeweight exercises in hypertrophy training, but for hypertrophy, cables and machines are invaluable.

You can optimize the strength curves for the body parts you're targeting. An example might be plate loaded T-Bar rows. The stretched position is the heaviest and the shortened position is the lightest, matching the strength curve of your actual lats and traps etc. Not all machines are great though.

By limiting the planes of motion / force vectors, it's safer to push into higher rep ranges. An example might be Sauats vs Leg Press. Doing 30 rep squats to true 0 reps in reserve would probably waste a ton of fatigue on your lower back rather than focus exclusively on the legs, so the leg press is an example of a tool that helps in higher rep ranges.

When working on metabolite training, like drop sets, myo reps, rest-pause, machines are safer for overloading and just better at isolating the target muscles as well.

Some machines just follow the range of motion of your target muscles. For example, a bench press moves in one plane a motion. Dumbbell fly will move in another plane of motion. Plate loaded Chest Press combines those planes of motion, it's just more efficient, wasting less fatigue, to work with the machine in this example.

Plenty of other examples in terms of programming where freeweight vs machine have their pros and cons.

Cheers bro!

[Filmbuff81]

Nice work.

I’m not surprised you found hip thrusts useless.

Ive found I really need to load it and train it pretty much always to failure to get a decent stimulus regardless of the rep-range.

If I had back problems preventing me from doing other more stimulative exercises it could be viable until healed, otherwise I don’t see the utility in it.

[Camarija]

Nice work.

I’m not surprised you found hip thrusts useless.

Ive found I really need to load it and train it pretty much always to failure to get a decent stimulus regardless of the rep-range.

If I had back problems preventing me from doing other more stimulative exercises it could be viable until healed, otherwise I don’t see the utility in it.

Thanks Bro!

I am trying to rehab some low back / hamstring weakness / injury, which is why I thought 45 degree hypers and hip thrusts could work for compound movements there. But, it kind of feels like trying to fit a square shape into a round hole.

So instead I'll just pretend that these 3 mesos I'm working on quad specialization, and keep my hamstring work less than ideal. At worst my hamstrings probably maintain, but my quads still get a boost.

Next year I'll reintroduce romanian deadlifts and get some sick pumps after having not done them in a while.

CHEERS!!!

[Camarija]

Mesocycle 2 - Week 2
Ramping To Maximum Adaptive Volume Phase

---

Date: Sunday, September 12, 2021

Sleep: 8 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

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

—

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

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

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

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

—

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

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

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

—

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

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

Fish Oil ~ 70 calories, 6 g fat

—

Total : 3,605 calories, 220 g protein, 163 g fat, 45 g fiber

Supplements:
Creatine 5 g

Energy Level: Good

Workout: Upper Day A

Training Phase: Ramping To Maximum Adaptive Volume Phase

Bench Press
[Warm Up Set 1] (45 lbs + 10 lbs)
155 lbs x 10 @ 10 RIR + 16x 10 lb cable face pulls - 120 s rest
[Warm Up Set 2] (45 lbs + 25 lbs)
185 lbs x 6 @ 8 RIR + 14x 10 lb cable face pulls - 120 s rest
[Warm Up Set 3] (45 lbs + 45 lbs)
225 lbs x 2 @ 6 RIR + 12x 10 lb cable face pulls - 180 s rest
[Work Set 1] (45 lbs + 25 lbs + 10 lbs)
205 lbs x 9 @ 3 RIR - 180 s rest
[Work Set 2]
205 lbs x 8 @ 3 RIR - 180 s rest
[Work Set 3]
205 lbs x 7 @ 3 RIR + 12 x 10 lb cable face pulls - 120 s rest

HS ISO Incline Press
[Work Set 1]
55 lbs x 8 @ 3 RIR + 10 x 10 lb cable face pulls - 120 s rest
[Work Set 2]
55 lbs x 7 @ 3 RIR + 10 x 10 lb cable face pulls - 120 s rest
[Work Set 3]
55 lbs x 6 @ 3 RIR + 10 x 10 lb cable face pulls - 120 s rest

Pec Dec Machine
[Work Set 1]
100 lbs x 17 - ?? RiR

Chest Supported T-Bar Row Wide Pronate Grip
[Warm Up Set 1]
70 lbs x 10 @ 10 RIR - 120 s rest
[Work Set 1]
100 lbs x 11 @ 3 RIR - 150 s rest
[Work Set 2]
100 lbs x 9 @ 3 RIR - 150 s rest
[Work Set 3]
100 lbs x 7 @ 3 RIR - 150 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 + adder x 14 @ 3 RIR - 150 s rest
[Work Set 2]
120 lbs + adder x 12 @ 3 RIR - 150 s rest
[Work Set 3]
120 lbs + adder x 10 @ 3 RIR - 150 s rest

Lat Prayer
[Work Set 1]
50 lbs x 12 @ ??? RIR

Lateral Raise Machine
[Work Set 1]
20 lbs x 18 @ 3 RIR - 60 s rest
[Work Set 2]
20 lbs x 16 @ 3 RIR - 60 s rest
[Work Set 3]
20 lbs x 13 @ 0 RIR - 60 s rest - woops

Reverse Pec Dec
[Work Set 1]
100 lbs x 17 @ 3 RIR - 60 s rest
[Work Set 2]
100 lbs x 15 @ 3 RIR - 60 s rest
[Work Set 3]
100 lbs x 11 @ 0 RIR - 60 s rest - woops

French Press
[Work Set 1]
70 lbs x 9 @ 3 RIR - 120 s rest
[Work Set 2]
70 lbs x 8 @ 3 RIR - 120 s rest
[Work Set 3]
70 lbs x 7 @ 3 RIR - 120 s rest

Hammer Strength Seated Bicep
[Work Set 1]
40 lbs x 17 @ 3 RIR - 120 s rest
[Work Set 2]
40 lbs x 15 @ 3 RIR - 120 s rest
[Work Set 3]
40 lbs x 13 @ 3 RIR - 120 s rest

Notes:
~ 1 hour 30 minutes

Great pumps for everything targeted!

* I didn't perform Lateral Raise / Reverse Pec as a Superset. As a result, I reached fatigue failure towards the end if each individual exercise. Woops. Longer rests or Superset for the future.

---

Date: Monday, September 13, 2021

Sleep: 10 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

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

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

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

Oatmeal Raisin Cookie ~ 140 calories, 2g protein, 7 g fat, 1g fiber

—

300 g Pork Loin ~ 535 calories, 61.6 g protein, 26.78 g fat

340 g Roasted Potatoes, Sweet Potatoes, Carrots ~ 245 calories, 4 g protein, 8.1 g fiber

130 g Avocado ~ 208 calories, 2.6 g protein, 19.5 g fat, 8.7 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

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

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

Oatmeal Raisin Cookie ~ 140 calories, 2g protein, 7 g fat, 1g fiber

Applesauce ~ 60 calories, 3 g fiber

Fish Oil ~ 70 calories, 6 g fat

—

Total : 3,593 calories, 232.2 g protein, 122.28 fat, 46.8 g fiber

Supplements:
Creatine 5 mg

Energy Level: Good

Workout: Lower Day A

Training Phase: Ramping To Maximum Adaptive Volume Phase

Hip Adduction
[Work Set 1]
80 lbs x 27 @ 3 RIR - 30 s rest
[Work Set 2]
80 lbs x 25 @ 3 RIR - 30 s rest

Hip Abduction
[Work Set 1]
90 lbs x 25 @ 3 RIR - 30 s rest
[Work Set 2]
90 lbs x 23 @ 3 RIR - 30 s rest

Cybex Squat Press
[Warm Up Set 1]
270 lbs x 15 @ +15 RIR - 120 s rest
[Warm Up Set 2]
360 lbs x 10 @ 10 RIR - 120 s rest
[Warm Up Set 3]
450 lbs x 3 @ 10 RIR - 120 s rest
[Work Set 1]
540 lbs x 8 @ 3 RIR - 180 s rest
[Work Set 2]
540 lbs x 7 @ 3 RIR - 180 s rest
[Work Set 3]
540 lbs x 6 @ 3 RIR - 180 s rest

Leg Extension
[Work Set 1]
80 lbs x 21 @ 3 RIR - 60 s rest
[Work Set 2]
80 lbs x 19 @ 3 RIR - 60 s rest
[Work Set 3]
80 lbs x 17 @ 3 RIR - 60 s rest

45 Degree Back Raise
[Work Set 1]
10 lbs x 21 @ 3 RIR - 120 s rest
[Work Set 2]
10 lbs x 19 @ 3 RIR - 120 s rest
[Work Set 3]
10 lbs x 17 @ 3 RIR - 120 s rest

Lying Leg Curl
[Work Set 1]
65 lbs x 21 @ 3 RIR - 120 s rest
[Work Set 2]
65 lbs x 19 @ 3 RIR - 120 s rest
[Work Set 2]
65 lbs x 17 @ 3 RIR - 120 s rest

60° Calf Raise
[Work Set 1] (2x 45 lbs + 2x 25 lbs)
140 lbs x 14 @ 3 RIR - 120 s rest
[Work Set 2]
140 lbs x 12 @ 3 RIR - 120 s rest
[Work Set 2]
140 lbs x 10 @ 3 RIR - 120 s rest

Hanging Leg Raise
[Work Set 1]
BW x 15 Reps @ 3 RIR - 120 s rest
[Work Set 2]
BW x 13 Reps @ 3 RIR - 120 s rest
[Work Set 3]
BW x 11 Reps @ 3 RIR - 120 s rest

hapf Kneeling cable chop
[Work Set 1]
15 lbs x 10 Reps @ ?? RIR - 120 s rest

Notes:
~ 1 hour 5 minutes

Good pump all around this time! Quads, hams, calves, abs, all got good pumps!

[Camarija]

Mesocycle 2 - Week 2 - pt. 2
Ramping To Maximum Adaptive Volume Phase

---

Date: Tuesday, September 14, 2021

Sleep: 9 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

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

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

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

Oatmeal Raisin Cookie ~ 140 calories, 2g protein, 7 g fat, 1g fiber

—

300 g Pork Loin ~ 535 calories, 61.6 g protein, 26.78 g fat

207 g Roasted Potatoes, Sweet Potatoes, Carrots ~ 148 calories, 2.46 g protein, 4.92 g fiber

130 g Avocado ~ 208 calories, 2.6 g protein, 19.5 g fat, 8.7 g fiber

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

—

57 g Chicken Meat ~ 93.1 calories, 17.4 g protein, 2 g fat

211 g Chicken Breast ~ 244.91 calories, 45.21 g protein, 2.82 g fat

100 g Raspberry Chipotle Sauce ~ 150 calories

Applesauce ~ 60 calories, 3 g fiber

Whole Wheat Bun ~ 130 calories, 6 g protein, 2 g fat, 4g fiber

Whole Wheat Bun ~ 130 calories, 6 g protein, 2 g fat, 4g fiber

Fish Oil ~ 70 calories, 6 g fat

—

Total : 3,574.01 calories, 250.27 g protein, 123.1 fat, 47.62 g fiber

Supplements:
Creatine 5 g

Energy Level: Good

Workout: Upper Day B

Training Phase: Ramping To Maximum Adaptive Volume Phase

Egyptian Cable Lateral Raise
[Work Set 1]
10 lbs x 17 @ 3 RIR - 90 s rest
[Work Set 2]
10 lbs x 15 @ 3 RIR - 90 s rest
[Work Set 3]
10 lbs x 13 @ 3 RIR - 90 s rest

-Superset-

One Arm Face Pulls
[Work Set 1]
10 lbs x 15 @ 3 RIR - 90 s rest
[Work Set 2]
10 lbs x 13 @ 3 RIR - 90 s rest
[Work Set 3]
10 lbs x 11 @ 3 RIR - 90 s rest

Lateral Raise Machine
[Work Set 1]
20 lbs x 14 @ 3 RIR - 90 s rest
[Work Set 2]
20 lbs x 12 @ 3 RIR - 90 s rest

Reverse Pec Dec
[Work Set 1]
100 lbs x 19 @ 3 RIR - 90 s rest
[Work Set 2]
100 lbs x 17 @ 3 RIR - 90 s rest

Dips
[Work Set 1]
BW x 11 @ 3 RIR - 120 s rest
[Work Set 2]
BW x 10 @ 3 RIR - 120 s rest
[Work Set 3]
BW x 9 @ 3 RIR - 120 s rest

French Press
[Work Set 1]
70 lbs x 9 @ 3 RIR - 120 s rest
[Work Set 2]
70 lbs x 8 @ 3 RIR - 120 s rest
[Work Set 3]
70 lbs x 7 @ 3 RIR - 120 s rest

Tricep Pushdown
[Work Set 1]
50 lbs x 14 @ 3 RIR - 120 s rest

Chin Up
[Work Set 1]
BW x 6 @ 3 RIR - 120 s rest
[Work Set 2]
BW x 6 @ 3 RIR - 120 s rest
[Work Set 3]
BW x 5 @ 3 RIR - 120 s rest

Hammer Strength Seated Bicep
[Work Set 1]
40 lbs x 17 @ 3 RIR - 120 s rest
[Work Set 2]
40 lbs x 15 @ 3 RIR - 120 s rest
[Work Set 2]
40 lbs x 13 @ 3 RIR - 120 s rest

Cybex Arm Curl
[Work Set 1]
40 lbs x 11 @ 3 RIR - 120 s rest

Notes:
~ 1 hour

---

Date: Wednesday, September 15, 2021

Sleep: 6 Hours + 1 Hour Nap

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

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

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

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

Oatmeal Raisin Cookie ~ 140 calories, 2g protein, 7 g fat, 1g fiber

—

302 g Grass Fed 85% Burger ~ 640 calories, 56 g protein, 46 g fat

2 slices Cheddar ~ 120 calories, 12 g protein, 9 g fat

100 g Raspberry Chipotle Sauce ~ 150 calories

69 g avocado ~ 110 calories, 1.4 g protein, 10.3 g fat, 4.6 g fiber

2x Whole Wheat Bun ~ 260 calories, 12 g protein, 4 g fat, 8 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

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

Applesauce ~ 60 calories, 3 g fiber

Fish Oil ~ 70 calories, 6 g fat

—

Total : 3,575 calories, 242.4 g protein, 138.3 fat, 40.6 g fiber

Supplements:
Creatine 5 mg

Energy Level: A Bit Tired

Workout: Lower Day B

Training Phase: Ramping To Maximum Adaptive Volume Phase

Hip Adduction
[Work Set 1]
80 lbs x 27 @ 3 RIR - 60 s rest
[Work Set 2]
80 lbs x 25 @ 3 RIR - 60 s rest

Hip Abduction
[Work Set 1]
90 lbs x 25 @ 3 RIR - 60 s rest
[Work Set 2]
90 lbs x 23 @ 3 RIR - 60 s rest

60° Calf Raise
[Work Set 1]
140 lbs x 19 @ 3 RIR - 120 s rest
[Work Set 2]
140 lbs x 11 @ 3 RIR - 120 s rest
[Work Set 3]
140 lbs x 9 @ 3 RIR - 120 s rest

Seated Calf Raise
[Work Set 1]
50 lbs x 13 @ 3 RIR - 120 s rest
[Work Set 2]
50 lbs x 11 @ 3 RIR - 120 s rest
[Work Set 2]
50 lbs x 9 @ 3 RIR - 120 s rest

Hanging Leg Raise
[Work Set 1]
BW x 15 Reps @ 3 RIR - 120 s rest
[Work Set 2]
BW x 13 Reps @ 3 RIR - 120 s rest
[Work Set 3]
BW x 11 Reps @ 3 RIR - 120 s rest

Decline Ab Crunch
[Work Set 1]
35 lbs x 15 Reps @ 3 RIR - 120 s rest
[Work Set 2]
35 lbs x 13 Reps @ 3 RIR - 120 s rest
[Work Set 2]
35 lbs x 11 Reps @ 3 RIR - 120 s rest

Prowler Push
[Work Set 1]
275 lbs x 46 Steps @ ?? RIR - 180 s rest
[Work Set 2]
275 lbs x 46 Steps @ ?? RIR - 180 s rest

-Superset-

Prowler Pull
[Work Set 1]
275 lbs x same distance @ ?? RIR - 180 s rest
[Work Set 2]
275 lbs x same distance @ ?? RIR - 180 s rest

Notes:
~ 1 hour

The prowler work got pumps in my legs surprisingly

[Camarija]

Mesocycle 2 - Week 2 - pt. 3
Ramping To Maximum Adaptive Volume Phase

---

Date: Thursday, September 16, 2021

Sleep: 9 Hours

Diet: Calorie Surplus

—

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

62 g Sunflower Seeds ~ 360 calories, 12 g protein, 32 g fat, 6 g fiber

480 ml Milk ~ 160 calories, 26 g protein

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

—

SPLIT INTO TWO MEALS:


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

191.643 g Grass Fed 90% Burger ~ 342 calories, 37.64 g protein, 18.82 g fat

4x Cheese Sticks ~ 240 calories, 24 g protein, 12 g fat

1 Cup Brown Texmati Rice ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber

2.25 Cup Bone Borth ~ 101.25 calories, 20.25 g protein, 1.125 g fat

2 TBSP Olive Oil ~ 240 calories, 28 g fat

40 g Raspberry Chipotle Sauce ~ 60 calories

Applesauce ~ 60 calories, 3 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

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

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

Applesauce ~ 60 calories, 3 g fiber

Fish Oil ~ 70 calories, 6 g fat

—

Total : 3,578.25 calories, 218.89 g protein, 120.945 g fat, 33 g fiber

Supplements:
Creatine 5 g

Energy Level: Good

Workout: Upper Day C

Training Phase: Ramping To Maximum Adaptive Volume Phase

Pull Down Wide Pronate Grip
[Warm Up Set 1]
100 lbs x 14 @ 10 RIR - 90 s rest
[Warm Up Set 2]
BW x 3 @ 6 RIR - 120 s rest (wide grip pull ups to chest)
[Work Set 1]
140 lbs + Adder x 11 @ 3 RIR - 150 s rest
[Work Set 2]
140 lbs + Adder x 9 @ 3 RIR - 150 s rest
[Work Set 3]
140 lbs + Adder x 7 @ 3 RIR - 150 s rest

Chest Supported T-Bar Row Close Neutral Grip
[Warm Up Set 1]
75 lbs x 8 @ 8 RIR - 150 s rest
[Work Set 1]
75 lbs x 13 @ 3 RIR - 150 s rest
[Work Set 2]
75 lbs x 11 @ 3 RIR - 150 s rest
[Work Set 3]
75 lbs x 9 @ 3 RIR - 150 s rest

Lat Prayer
[Work Set 1]
50 lbs x 13 @ ??? RIR - 150 s rest

Hammer Strength ISO Incline Chest Press
[Warm Up Set 1] (45 lbs)
45 lbs x 8 @ 16 RIR + 14 x 10 lb cable face pulls - 120 s rest
[Work Set 1] (45 lbs + 2x 10 lbs)
65 lbs x 13 @ 3 RIR - 150 s rest
[Work Set 2]
65 lbs x 8 @ 3 RIR - 150 s rest
[Work Set 3]
65 lbs x 6 @ 3 RIR + 12 x 10 lb cable face pulls - 150 s rest

Hammer Strength ISO Chest Press
[Work Set 1]
45 lbs x 13 @ 3 RIR + 12 x 10 lb cable face pulls - 150 s rest
[Work Set 2]
45 lbs x 11 @ 3 RIR + 10 x 10 lb cable face pulls - 150 s rest
[Work Set 3]
45 lbs x 9 @ 3 RIR + 10 x 10 lb cable face pulls - 150 s rest

Pec Dec Machine
[Work Set 1]
100 lbs x 18 @ ?? RIR - 150 s rest

Lateral Raise ISO Machine
[Work Set 1]
20 lbs x 18 @ 3 RIR - 60 s rest
[Work Set 2]
20 lbs x 16 @ 3 RIR - 60 s rest
[Work Set 3]
20 lbs x 14 @ 0 RIR - 60 s rest

— Superset —

Reverse Pec Dec
[Work Set 1]
100 lbs x 17 @ 3 RIR - 60 s rest
[Work Set 2]
100 lbs x 15 @ 3 RIR - 60 s rest
[Work Set 3]
100 lbs x 13 @ 3 RIR - 60 s rest

Tricep Pushdown
[Work Set 1]
50 lbs x 17 @ 3 RIR - 120 s rest
[Work Set 2]
50 lbs x 15 @ 3 RIR - 120 s rest
[Work Set 3]
50 lbs x 13 @ 3 RIR - 120 s rest

Hammer Strength Seated Bicep
[Work Set 1]
40 lbs x 17 @ 3 RIR - 120 s rest
[Work Set 2]
40 lbs x 15 @ 3 RIR - 120 s rest
[Work Set 3]
40 lbs x 13 @ 3 RIR - 120 s rest

Notes:
~ 1 hour 20 minutes

Lateral Raises got way too difficult on the final set

Bicep curls felt tough at the end, maybe 1-2 RIR, not 3

---

Date: Friday, September 17, 2021

Sleep: 9 Hours

Diet: Calorie Surplus

—

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

62 g Sunflower Seeds ~ 360 calories, 12 g protein, 32 g fat, 6 g fiber

480 ml Milk ~ 160 calories, 26 g protein

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

—

SPLIT INTO TWO MEALS:


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

Blackened Tilapia ~ 278.17 calories, 55.63 g protein, 5.05 g fat

4x Cheese Sticks ~ 240 calories, 24 g protein, 12 g fat

1 Cup Brown Texmati Rice ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber

2.25 Cup Bone Broth ~ 101.25 calories, 20.25 g protein, 1.125 g fat

2 TBSP Olive Oil ~ 240 calories, 28 g fat

Applesauce ~ 60 calories, 3 g fiber

Applesauce ~ 60 calories, 3 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

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

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

Applesauce ~ 60 calories, 3 g fiber

Oatmeal Raisin Cookie ~ 140 calories, 2g protein, 7 g fat, 1g fiber

Fish Oil ~ 70 calories, 6 g fat

—

Total : 3,654.42 calories, 238.88 g protein, 114.175 g fat, 37 g fiber

Supplements:
Creatine 5 g

Energy Level: Good

Workout: Lower Day C

Training Phase: Ramping To Maximum Adaptive Volume Phase

Hip Adduction
[Work Set 1]
80 lbs x 27 @ 3 RIR - 30 s rest
[Work Set 2]
80 lbs x 25 @ 3 RIR - 30 s rest

Hip Abduction
[Work Set 1]
90 lbs x 25 @ 3 RIR - 30 s rest
[Work Set 2]
90 lbs x 23 @ 3 RIR - 30 s rest

Cybex Squat Press
[Warm Up Set 1]
270 lbs x 15 @ +15 RIR - 120 s rest
[Warm Up Set 2]
360 lbs x 10 @ 10 RIR - 120 s rest
[Warm Up Set 3]
450 lbs x 3 @ 10 RIR - 120 s rest
[Work Set 1]
540 lbs x 8 @ 3 RIR - 180 s rest
[Work Set 2]
540 lbs x 7 @ 3 RIR - 180 s rest
[Work Set 3]
540 lbs x 7 @ 3 RIR - 180 s rest

Leg Extension
[Work Set 1]
85 lbs x 20 @ 3 RIR - 120 s rest
[Work Set 2]
85 lbs x 19 @ 3 RIR - 120 s rest
[Work Set 3]
85 lbs x 18 @ 3 RIR - 120 s rest

45 Degree Back Raise
[Work Set 1]
10 lbs x 21 @ 3 RIR - 120 s rest
[Work Set 2]
10 lbs x 19 @ 3 RIR - 120 s rest
[Work Set 3]
10 lbs x 18 @ 3 RIR - 120 s rest

Lying Leg Curl
[Work Set 1]
65 lbs x 21 @ 3 RIR - 120 s rest
[Work Set 2]
65 lbs x 19 @ 3 RIR - 120 s rest
[Work Set 3]
65 lbs x 18 @ 3 RIR - 120 s rest

60° Calf Raise
[Work Set 1] (2x 45 lbs + 2x 25 lbs)
140 lbs x 14 @ 3 RIR - 120 s rest
[Work Set 2]
140 lbs x 12 @ 3 RIR - 120 s rest
[Work Set 2]
140 lbs x 11 @ 3 RIR - 120 s rest

Decline Ab Crunch
[Work Set 1]
35 lbs x 15 Reps @ 3 RIR - 120 s rest
[Work Set 2]
35 lbs x 13 Reps @ 3 RIR - 120 s rest
[Work Set 2]
35 lbs x 12 Reps @ 3 RIR - 120 s rest


Notes:
~ 1 hour 10 minutes

---

Date: Saturday, September 18, 2021

Sleep: 6 Hours

Diet: Calorie Surplus

—

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

62 g Sunflower Seeds ~ 360 calories, 12 g protein, 32 g fat, 6 g fiber

480 ml Milk ~ 160 calories, 26 g protein

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

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

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

Applesauce ~ 60 calories, 3 g fiber

Oatmeal Raisin Cookie ~ 140 calories, 2g protein, 7 g fat, 1g fiber

—

SPLIT INTO TWO MEALS:


3x Eggs ~ 18p calories, 18 g protein, 12 g fat

191.643 g Grass Fed 90% Burger ~ 342 calories, 37.64 g protein, 18.82 g fat

4x Cheese Sticks ~ 240 calories, 24 g protein, 12 g fat

1 Cup Brown Texmati Rice ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber

2.25 Cup Bone Broth ~ 101.25 calories, 20.25 g protein, 1.125 g fat

2 TBSP Olive Oil ~ 240 calories, 28 g fat

Applesauce ~ 60 calories, 3 g fiber

40 g Raspberry Chipotle Sauce ~ 60 calories

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

Fish Oil ~ 70 calories, 6 g fat

—

Total : 3,658.25 calories, 214.89 g protein, 123.945 g fat, 34 g fiber

Supplements:
Creatine 5 g

Energy Level: Tired

Workout: Rest Day

Notes:
Taking it easy today, napping and chilling in bed

[Camarija]

Mesocycle 2 - Week 3
Ramping To Maximum Adaptive Volume Phase

---

Date: Sunday, September 19, 2021

Sleep: 9 Hours

Diet: Calorie Surplus


—

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

62 g Sunflower Seeds ~ 360 calories, 12 g protein, 32 g fat, 6 g fiber

480 ml Milk ~ 160 calories, 26 g protein

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

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

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

Oatmeal Raisin Cookie ~ 140 calories, 2g protein, 7 g fat, 1g fiber

—

344 g Chicken Thigh w/ Skin ~ 849 calories, 86.2 g protein, 53.3 g fat

510 g Brown Texmati Rice cooked ~ 478.34 calories, 8.44 g protein, 4.22 g fat, 5.62 g fiber

Bone Broth ~ 70 calories, 14.03 g protein, 0.77 g fat

Olive Oil ~ 84.41 calories, 9.84 g fat

43 g avocado ~ 68.8 calories, 0.9 g protein, 6.5 g fat, 2.9 g fiber

100 g Raspberry Chipotle Sauce ~ 150 calories

—

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

Applesauce ~ 60 calories, 3 g fiber

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

Fish Oil ~ 70 calories, 6 g fat

—

Total : 3,675.55 calories, 262.57 g protein, 127.63 g fat, 31.52 g fiber

Supplements:
Creatine 5 g

Energy Level: Good

Workout: Upper Day A

Training Phase: Ramping To Maximum Adaptive Volume Phase

Bench Press
[Warm Up Set 1] (45 lbs + 10 lbs)
155 lbs x 10 @ 10 RIR + 16x 10 lb cable face pulls - 120 s rest
[Warm Up Set 2] (45 lbs + 25 lbs)
185 lbs x 6 @ 8 RIR + 14x 10 lb cable face pulls - 120 s rest
[Warm Up Set 3] (45 lbs + 45 lbs)
225 lbs x 2 @ 6 RIR + 12x 10 lb cable face pulls - 180 s rest
[Work Set 1] (45 lbs + 25 lbs + 10 lbs)
205 lbs x 10 @ 2 RIR - 180 s rest
[Work Set 2]
205 lbs x 9 @ 2 RIR - 180 s rest
[Work Set 3]
205 lbs x 8 @ 2 RIR - 180 s rest
[Work Set 4]
205 lbs x 7 @ 2 RIR + 12 x 10 lb cable face pulls - 120 s rest

HS ISO Incline Press
[Work Set 1]
55 lbs x 9 @ 2 RIR + 11 x 10 lb cable face pulls - 120 s rest
[Work Set 2]
55 lbs x 8 @ 2 RIR + 10 x 10 lb cable face pulls - 120 s rest
[Work Set 3]
55 lbs x 7 @ 2 RIR + 10 x 10 lb cable face pulls - 120 s rest

Pec Dec Machine
[Work Set 1]
100 lbs x 19 - ?? RiR

Chest Supported T-Bar Row Wide Pronate Grip
[Warm Up Set 1]
70 lbs x 10 @ 10 RIR - 120 s rest
[Work Set 1]
100 lbs x 12 @ 2 RIR - 150 s rest
[Work Set 2]
100 lbs x 10 @ 2 RIR - 150 s rest
[Work Set 3]
100 lbs x 8 @ 2 RIR - 150 s rest
[Work Set 4]
100 lbs x 7 @ 2 RIR - 150 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 + adder x 15 @ 2 RIR - 150 s rest
[Work Set 2]
120 lbs + adder x 13 @ 2 RIR - 150 s rest
[Work Set 3]
120 lbs + adder x 11 @ 2 RIR - 150 s rest

Lat Prayer
[Work Set 1]
50 lbs x 14 @ ??? RIR

Lateral Raise Machine
[Work Set 1]
20 lbs x 19 @ 2 RIR - 90 s rest
[Work Set 2]
20 lbs x 17 @ 2 RIR - 90 s rest
[Work Set 3]
20 lbs x 15 @ 0 RIR - 90 s rest
[Work Set 4]
20 lbs x 13 @ 2 RIR - 90 s rest

— Superset —

Reverse Pec Dec
[Work Set 1]
100 lbs x 18 @ 2 RIR - 90 s rest
[Work Set 2]
100 lbs x 16 @ 2 RIR - 90 s rest
[Work Set 3]
100 lbs x 14 @ 2 RIR - 90 s rest
[Work Set 4]
100 lbs x 12 @ 2 RIR - 90 s rest

French Press
[Work Set 1]
70 lbs x 10 @ 2 RIR - 120 s rest
[Work Set 2]
70 lbs x 9 @ 2 RIR - 120 s rest
[Work Set 3]
70 lbs x 8 @ 2 RIR - 120 s rest

Tricep Pushdown
[Work Set 1]
50 lbs x 15 @ 2 RIR - 120 s rest

Hammer Strength Seated Bicep
[Work Set 1]
40 lbs x 18 @ 2 RIR - 120 s rest
[Work Set 2]
40 lbs x 16 @ 2 RIR - 120 s rest
[Work Set 3]
40 lbs x 14 @ 2 RIR - 120 s rest

Cybex Arm Curl
[Work Set 1]
40 lbs x 12 @ 2 RIR - 120 s rest

Notes:
~ 1 hour 50 minutes

Great workout, just a little concerned about the workout length for the final weeks. Might be 2.5 hours or so.

---

Date: Monday, September 20, 2021

Sleep: 7 Hours + 2 Hour Nap

Diet: Calorie Surplus

—

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

62 g Sunflower Seeds ~ 360 calories, 12 g protein, 32 g fat, 6 g fiber

480 ml Milk ~ 160 calories, 26 g protein

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

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

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

Oatmeal Raisin Cookie ~ 140 calories, 2g protein, 7 g fat, 1g fiber

—

480 ml Milk ~ 160 calories, 26 g protein

4x Cheese Sticks ~ 240 calories, 24 g protein, 12 g fat

510 g Brown Texmati Rice cooked ~ 478.34 calories, 8.44 g protein, 4.22 g fat, 5.62 g fiber

Bone Broth ~ 70 calories, 14.03 g protein, 0.77 g fat

Olive Oil ~ 84.41 calories, 9.84 g fat

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

—

191.643 g Grass Fed 90% Burger ~ 342 calories, 37.64 g protein, 18.82 g fat

510 g Brown Texmati Rice cooked ~ 478.34 calories, 8.44 g protein, 4.22 g fat, 5.62 g fiber

Bone Broth ~ 70 calories, 14.03 g protein, 0.77 g fat

Olive Oil ~ 84.41 calories, 9.84 g fat

40 g Raspberry Chipotle Sauce ~ 60 calories

Fish Oil ~ 70 calories, 6 g fat

—

Total : 3,758.5 calories, 235.58 g protein, 118.48 fat, 31.24 g fiber

Supplements:
Creatine 5 mg

Energy Level: Good

Workout: Lower Day A

Training Phase: Ramping To Maximum Adaptive Volume Phase

Hip Adduction
[Work Set 1]
80 lbs x 28 @ 2 RIR - 30 s rest
[Work Set 2]
80 lbs x 26 @ 2 RIR - 30 s rest

Hip Abduction
[Work Set 1]
90 lbs x 26 @ 2 RIR - 30 s rest
[Work Set 2]
90 lbs x 24 @ 2 RIR - 30 s rest

Cybex Squat Press
[Warm Up Set 1]
270 lbs x 15 @ +15 RIR - 120 s rest
[Warm Up Set 2]
360 lbs x 10 @ 10 RIR - 120 s rest
[Warm Up Set 3]
450 lbs x 3 @ 10 RIR - 120 s rest
[Work Set 1]
540 lbs x 9 @ 2 RIR - 180 s rest
[Work Set 2]
630 lbs x 5 @ 2 RIR - 180 s rest
[Work Set 3]
540 lbs x 7 @ 2 RIR - 180 s rest
[Work Set 3]
540 lbs x 7 @ 2 RIR - 180 s rest

Leg Extension
[Work Set 1]
85 lbs x 22 @ 2 RIR - 60 s rest
[Work Set 2]
85 lbs x 20 @ 2 RIR - 60 s rest
[Work Set 3]
85 lbs x 18 @ 2 RIR - 60 s rest

45 Degree Back Raise
[Work Set 1]
10 lbs x 22 @ 2 RIR - 120 s rest
[Work Set 2]
10 lbs x 20 @ 2 RIR - 120 s rest
[Work Set 3]
10 lbs x 18 @ 2 RIR - 120 s rest
[Work Set 3]
10 lbs x 16 @ 2 RIR - 120 s rest

Lying Leg Curl
[Work Set 1]
65 lbs x 22 @ 2 RIR - 120 s rest
[Work Set 2]
65 lbs x 20 @ 2 RIR - 120 s rest
[Work Set 3]
65 lbs x 18 @ 2 RIR - 120 s rest

60° Calf Raise
[Work Set 1] (2x 45 lbs + 2x 25 lbs)
140 lbs x 15 @ 2 RIR - 120 s rest
[Work Set 2]
140 lbs x 13 @ 2 RIR - 120 s rest
[Work Set 3]
140 lbs x 11 @ 2 RIR - 120 s rest
[Work Set 4]
140 lbs x 9 @ 2 RIR - 120 s rest

Hanging Leg Raise
[Work Set 1]
BW x 16 Reps @ 2 RIR - 120 s rest
[Work Set 2]
BW x 14 Reps @ 2 RIR - 120 s rest
[Work Set 3]
BW x 12 Reps @ 2 RIR - 120 s rest
[Work Set 4]
BW x 10 Reps @ 2 RIR - 120 s rest

Notes:
Very busy at gym today

I realized that even though I've been training with submaximal loads, my cybex squat press strength has gone up more than I realized. So when I test my 0 RIR in a couple of weeks, it's going to be an eye opener.

[Camarija]

Mesocycle 2 - Week 3 - pt. 2
Ramping To Maximum Adaptive Volume Phase

---

Date: Tuesday, September 21, 2021

Sleep: 9 Hours + 2 Hour Nap

Diet: Calorie Surplus

—

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

62 g Sunflower Seeds ~ 360 calories, 12 g protein, 32 g fat, 6 g fiber

480 ml Milk ~ 160 calories, 26 g protein

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

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

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

Apple Sauce ~ 140 calories, 6 g fiber

—

300 g Pork Loin ~ 535 calories, 61.6 g protein, 26.78 g fat

405 g Roasted Sweet Potatoes ~ 343.22 calories, 6.86 g protein, 13.72 g fiber

233 g Broccoli ~ 148 calories, 2.46 g protein, 4.92 g fiber

150 g Avocado ~ 240 calories, 3 g protein, 22 g fat, 10 g fiber

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

—

480 ml Milk ~ 160 calories, 26 g protein

4x Cheese Sticks ~ 240 calories, 24 g protein, 12 g fat

281 g Roasted Sweet Potatoes ~ 238.13 calories, 4.76 g protein, 9.52 g fiber

Oatmeal Raisin Cookie ~ 140 calories, 2g protein, 7 g fat, 1g fiber

Fish Oil ~ 70 calories, 6 g fat

—

Total : 3,739.35 calories, 231.68 g protein, 112.78 fat, 64.16 g fiber

Supplements:
Creatine 5 g

Energy Level: Great

Workout: Upper Day B

Training Phase: Ramping To Maximum Adaptive Volume Phase

Egyptian Cable Lateral Raise
[Work Set 1]
10 lbs x 18 @ 2 RIR - 90 s rest
[Work Set 2]
10 lbs x 16 @ 2 RIR - 90 s rest
[Work Set 3]
10 lbs x 13 @ 2 RIR - 90 s rest

-Superset-

One Arm Face Pulls
[Work Set 1]
10 lbs x 16 @ 2 RIR - 90 s rest
[Work Set 2]
10 lbs x 14 @ 2 RIR - 90 s rest
[Work Set 3]
10 lbs x 12 @ 2 RIR - 90 s rest

Lateral Raise Machine
[Work Set 1]
20 lbs x 15 @ 2 RIR - 90 s rest
[Work Set 2]
20 lbs x 13 @ 2 RIR - 90 s rest
[Work Set 3]
20 lbs x 11 @ 2 RIR - 90 s rest

Reverse Pec Dec
[Work Set 1]
100 lbs x 20 @ 2 RIR - 90 s rest
[Work Set 2]
100 lbs x 18 @ 2 RIR - 90 s rest
[Work Set 3]
100 lbs x 16 @ 2 RIR - 90 s rest

Dips
[Work Set 1]
BW x 12 @ 2 RIR - 120 s rest
[Work Set 2]
BW x 11 @ 2 RIR - 120 s rest
[Work Set 3]
BW x 10 @ 2 RIR - 120 s rest
[Work Set 4]
BW x 9 @ 2 RIR - 120 s rest

French Press
[Work Set 1]
70 lbs x 12 @ 2 RIR - 120 s rest
[Work Set 2]
70 lbs x 11 @ 2 RIR - 120 s rest
[Work Set 3]
70 lbs x 9 @ 2 RIR - 120 s rest

Tricep Pushdown
[Work Set 1]
50 lbs x 15 @ 2 RIR - 120 s rest

Chin Up
[Work Set 1]
BW x 7 @ 2 RIR - 120 s rest
[Work Set 2]
BW x 6 @ 2 RIR - 120 s rest
[Work Set 3]
BW x 5 @ 2 RIR - 120 s rest
[Work Set 3]
BW x 5 @ 2 RIR - 120 s rest

Hammer Strength Seated Bicep
[Work Set 1]
40 lbs x 18 @ 2 RIR - 120 s rest
[Work Set 2]
40 lbs x 16 @ 2 RIR - 120 s rest
[Work Set 2]
40 lbs x 14 @ 2 RIR - 120 s rest

Cybex Arm Curl
[Work Set 1]
40 lbs x 12 @ 2 RIR - 120 s rest

Notes:
~ 1 hour 20 minutes

Still want more sleep

---

Date: Wednesday, September 22, 2021

Sleep: 9 Hours

Diet: Calorie Surplus

—

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

62 g Sunflower Seeds ~ 360 calories, 12 g protein, 32 g fat, 6 g fiber

480 ml Milk ~ 160 calories, 26 g protein

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

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

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

Oatmeal Raisin Cookie ~ 140 calories, 2g protein, 7 g fat, 1 g fiber

—

302 g Grass Fed 85% Burger ~ 640 calories, 56 g protein, 46 g fat

2 slices Cheddar ~ 120 calories, 12 g protein, 9 g fat

2x Whole Wheat Bun ~ 260 calories, 12 g protein, 4 g fat, 8 g fiber

Apple Sauce ~ 70 calories, 3 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 Cup Brown Texmati Rice ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber

2.25 Cup Bone Broth ~ 101.25 calories, 20.25 g protein, 1.125 g fat

1 TBSP Olive Oil ~ 120 calories, 14 g fat

Fish Oil ~ 70 calories, 6 g fat

—

Total : 3,906.25 calories, 265.25 g protein, 133.125 fat, 39 g fiber

Supplements:
Creatine 5 mg

Energy Level: Great

Workout: Lower Day B

Training Phase: Ramping To Maximum Adaptive Volume Phase

Hip Adduction
[Work Set 1]
80 lbs x 28 @ 2 RIR - 60 s rest
[Work Set 2]
80 lbs x 26 @ 2 RIR - 60 s rest
[Work Set 3]
80 lbs x 24 @ 2 RIR - 60 s rest

Hip Abduction
[Work Set 1]
90 lbs x 26 @ 2 RIR - 60 s rest
[Work Set 2]
90 lbs x 24 @ 2 RIR - 60 s rest
[Work Set 3]
90 lbs x 22 @ 2 RIR - 60 s rest

60° Calf Raise
[Work Set 1]
140 lbs x 20 @ 2 RIR - 120 s rest
[Work Set 2]
140 lbs x 12 @ 2 RIR - 120 s rest
[Work Set 3]
140 lbs x 10 @ 2 RIR - 120 s rest
[Work Set 4]
140 lbs x 9 @ 2 RIR - 120 s rest

Seated Calf Raise
[Work Set 1]
50 lbs x 14 @ 2 RIR - 120 s rest
[Work Set 2]
50 lbs x 12 @ 2 RIR - 120 s rest
[Work Set 3]
50 lbs x 10 @ 2 RIR - 120 s rest

Hanging Leg Raise
[Work Set 1]
BW x 16 Reps @ 2 RIR - 120 s rest
[Work Set 2]
BW x 14 Reps @ 2 RIR - 120 s rest
[Work Set 3]
BW x 12 Reps @ 2 RIR - 120 s rest
[Work Set 4]
BW x 10 Reps @ 2 RIR - 120 s rest

Decline Ab Crunch
[Work Set 1]
35 lbs x 16 Reps @ 2 RIR - 120 s rest
[Work Set 2]
35 lbs x 14 Reps @ 2 RIR - 120 s rest
[Work Set 3]
35 lbs x 12 Reps @ 2 RIR - 120 s rest

Prowler Push
[Work Set 1]
285 lbs x 48 Steps @ ?? RIR - 180 s rest
[Work Set 2]
285 lbs x 48 Steps @ ?? RIR - 180 s rest

-Superset-

Prowler Pull
[Work Set 1]
285 lbs x same distance @ ?? RIR - 180 s rest
[Work Set 2]
285 lbs x same distance @ ?? RIR - 180 s rest

Notes:
~ 1 hour 5 minutes

I can tell my body is growing muscle right now, it's like I can feel it happening. I'm going to try to eat accordingly, maybe hit 4,000 calories and rock and roll soon.

[Camarija]

Mesocycle 2 - Week 3 - pt. 3
Ramping To Maximum Adaptive Volume Phase

---

Date: Thursday, September 23, 2021

Sleep: 9 Hours

Diet: Calorie Surplus

—

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

62 g Sunflower Seeds ~ 360 calories, 12 g protein, 32 g fat, 6 g fiber

480 ml Milk ~ 160 calories, 26 g protein

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

—

238 g Atlantic Salmon ~ 486 calories, 48.6 protein, 31.84 fat

1 Cup Brown Texmati Rice ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber

2.25 Cup Chicken Broth ~ 22.5 calories, 4.5 g protein

1 TBSP Olive Oil ~ 120 calories, 14 g fat

111 g avocado ~ 177.6 calories, 2.2 g protein, 16.6 g fat, 7.4 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 Cup Brown Texmati Rice ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber

2.25 Cup Chicken Broth ~ 22.5 calories, 4.5 g protein

1 TBSP Olive Oil ~ 120 calories, 14 g fat

—

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

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

Fish Oil ~ 70 calories, 6 g fat

—

Total : 3,913.6 calories, 233.8 g protein, 128.44 g fat, 41.4g fiber

Supplements:
Creatine 5 g

Energy Level: Great

Workout: Upper Day C

Training Phase: Ramping To Maximum Adaptive Volume Phase

Pull Down Wide Pronate Grip
[Warm Up Set 1]
100 lbs x 14 @ 10 RIR - 90 s rest
[Warm Up Set 2]
BW x 3 @ 6 RIR - 120 s rest (wide grip pull ups to chest)
[Work Set 1]
140 lbs + Adder x 12 @ 2 RIR - 150 s rest
[Work Set 2]
140 lbs + Adder x 10 @ 2 RIR - 150 s rest
[Work Set 3]
140 lbs + Adder x 9 @ 2 RIR - 150 s rest
[Work Set 4]
140 lbs + Adder x 8 @ 2 RIR - 150 s rest

Chest Supported T-Bar Row Close Neutral Grip
[Warm Up Set 1]
75 lbs x 8 @ 8 RIR - 150 s rest
[Work Set 1]
75 lbs x 14 @ 2 RIR - 150 s rest
[Work Set 2]
75 lbs x 12 @ 2 RIR - 150 s rest
[Work Set 3]
75 lbs x 11 @ 2 RIR - 150 s rest

Lat Prayer
[Work Set 1]
50 lbs x 15 @ ??? RIR - 150 s rest

Hammer Strength ISO Incline Chest Press
[Warm Up Set 1] (45 lbs)
45 lbs x 8 @ 16 RIR + 14 x 10 lb cable face pulls - 120 s rest
[Work Set 1] (45 lbs + 2x 10 lbs)
65 lbs x 14 @ 2 RIR - 150 s rest
[Work Set 2]
65 lbs x 9 @ 2 RIR - 150 s rest
[Work Set 3]
65 lbs x 8 @ 2 RIR
[Work Set 4]
65 lbs x 7 @ 2 RIR + 13 x 10 lb cable face pulls - 150 s rest

Hammer Strength ISO Chest Press
[Work Set 1]
55 lbs x 11 @ 2 RIR + 12 x 10 lb cable face pulls - 150 s rest
[Work Set 2]
45 lbs x 13 @ 2 RIR + 11 x 10 lb cable face pulls - 150 s rest
[Work Set 3]
45 lbs x 12 @ 2 RIR + 10 x 10 lb cable face pulls - 150 s rest

Pec Dec Machine
[Work Set 1]
100 lbs x 20 @ ?? RIR - 150 s rest

Lateral Raise ISO Machine
[Work Set 1]
20 lbs x 19 @ 0 RIR - 90 s rest
[Work Set 2]
20 lbs x 16 @ -1 RIR - 90 s rest
[Work Set 3]
20 lbs x 14 @ -1 RIR - 90 s rest
[Work Set 4]
20 lbs x 13 @ 0 RIR - 90 s rest

— Superset —

Reverse Pec Dec
[Work Set 1]
100 lbs x 18 @ 2 RIR - 90 s rest
[Work Set 2]
100 lbs x 16 @ 2 RIR - 90 s rest
[Work Set 3]
100 lbs x 14 @ 2 RIR - 90 s rest
[Work Set 4]
100 lbs x 12 @ 2 RIR - 90 s rest

Tricep Pushdown
[Work Set 1]
50 lbs x 22 @ 2 RIR - 120 s rest
[Work Set 2]
50 lbs x 18 @ 2 RIR - 120 s rest
[Work Set 3]
50 lbs x 14 @ 2 RIR - 120 s rest
[Work Set 4]
50 lbs x 12 @ 2 RIR - 120 s rest

cybex Seated Bicep
[Work Set 1]
40 lbs x 26 @ 2 RIR - 45 s rest
[Work Set 2]
60 lbs x 10 @ 2 RIR - 45 s rest
[Work Set 3]
70 lbs x 7 @ 2 RIR - 45 s rest
[Work Set 4]
80 lbs x 5 @ 2 RIR - 45 s rest
[Work Set 5]
70 lbs x 6 @ 2 RIR - 45 s rest
[Work Set 6]
60 lbs x 8 @ 2 RIR - 45 s rest
[Work Set 7]
50 lbs x 10 @ 2 RIR - 45 s rest

Notes:
~ 1 hour 45 minutes

Decided to do Bicep myo reps with a bro

---

Date: Friday, September 24, 2021

Sleep: 0 Hours

Diet: Calorie Surplus

—

C4 Ultimate

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

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

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

—

Almond Cake

Red Snapper

Bread

Sweet Potato Waffle Fries

Coca Cola

—

Double Bacon Cheeseburger

Fries

Vanilla Milkshake

—

Total : xxx calories, xxx g protein, xxx g fat, xxx g fiber

Supplements:
Creatine 5 g

Energy Level: Not Bad

Workout: Lower Day C

Training Phase: Ramping To Maximum Adaptive Volume Phase

Hip Adduction
[Work Set 1]
80 lbs x 28 @ 2 RIR - 30 s rest
[Work Set 2]
80 lbs x 26 @ 2 RIR - 30 s rest

Hip Abduction
[Work Set 1]
90 lbs x 26 @ 2 RIR - 30 s rest
[Work Set 2]
90 lbs x 24 @ 2 RIR - 30 s rest

Cybex Squat Press
[Warm Up Set 1]
270 lbs x 15 @ +15 RIR - 120 s rest
[Warm Up Set 2]
360 lbs x 10 @ 10 RIR - 120 s rest
[Warm Up Set 3]
450 lbs x 3 @ 10 RIR - 120 s rest
[Work Set 1]
540 lbs x 10 @ 2 RIR - 240 s rest
[Work Set 2]
630 lbs x 6 @ 2 RIR - 240 s rest
[Work Set 3]
630 lbs x 5 @ 2 RIR - 240 s rest
[Work Set 4]
540 lbs x 8 @ 2 RIR - 240 s rest

Leg Extension
[Work Set 1]
90 lbs x 22 @ 2 RIR - 120 s rest
[Work Set 2]
90 lbs x 20 @ 2 RIR - 120 s rest
[Work Set 3]
90 lbs x 18 @ 2 RIR - 120 s rest

45 Degree Back Raise
[Work Set 1]
10 lbs x 22 @ 2 RIR - 180 s rest
[Work Set 2]
10 lbs x 21 @ 2 RIR - 180 s rest
[Work Set 3]
10 lbs x 20 @ 2 RIR - 180 s rest
[Work Set 4]
10 lbs x 19 @ 2 RIR - 180 s rest

Lying Leg Curl
[Work Set 1]
70 lbs x 22 @ 2 RIR - 120 s rest
[Work Set 2]
70 lbs x 21 @ 2 RIR - 120 s rest
[Work Set 3]
70 lbs x 19 @ 2 RIR - 120 s rest

60° Calf Raise
[Work Set 1] (2x 45 lbs + 2x 25 lbs)
140 lbs x 15 @ 2 RIR - 120 s rest
[Work Set 2]
140 lbs x 13 @ 2 RIR - 120 s rest
[Work Set 3]
140 lbs x 11 @ 2 RIR - 120 s rest
[Work Set 4]
140 lbs x 10 @ 2 RIR - 120 s rest

Decline Ab Crunch
[Work Set 1]
35 lbs x 16 Reps @ 2 RIR - 90 s rest
[Work Set 2]
35 lbs x 14 Reps @ 2 RIR - 90 s rest
[Work Set 3]
35 lbs x 12 Reps @ 2 RIR - 90 s rest
[Work Set 4]
35 lbs x 10 Reps @ 2 RIR - 90 s rest

Notes:

Sometimes I have nights with poor sleep and it’s horrible, but this is not the case. Luckily this time I’m fine.

Taking the weekend to beach and relax, so food will be lightly journaled, and whatever gym equipment is available I'll make work

---