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  1. #61
    Registered User EliKoehn's Avatar
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    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.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  2. #62
    Masstrophysicist Camarija's Avatar
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    Originally Posted by EliKoehn View Post
    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!
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  3. #63
    Masstrophysicist Camarija's Avatar
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    Camarija is online now
    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
    Last edited by Camarija; 08-21-2021 at 08:10 PM.
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  4. #64
    Registered User Filmbuff81's Avatar
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    Nice job. Good thing you sleep a bunch to recover from the training lol
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  5. #65
    Masstrophysicist Camarija's Avatar
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    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.
    Last edited by Camarija; 09-04-2021 at 09:37 PM.
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  6. #66
    Masstrophysicist Camarija's Avatar
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    Camarija is online now
    Originally Posted by Filmbuff81 View Post
    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!
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  7. #67
    Masstrophysicist Camarija's Avatar
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    Camarija is online now

    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.
    Last edited by Camarija; 09-04-2021 at 09:37 PM.
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  8. #68
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 774
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    Camarija is online now

    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
    Last edited by Camarija; 09-04-2021 at 09:38 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
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    Reply With Quote

  9. #69
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
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    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now

    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.
    Last edited by Camarija; 09-04-2021 at 09:38 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
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  10. #70
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
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    Camarija is online now

    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.
    Last edited by Camarija; 09-04-2021 at 09:38 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
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  11. #71
    Masstrophysicist Camarija's Avatar
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    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:
    Last edited by Camarija; 09-04-2021 at 09:38 PM.
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  12. #72
    beast mode NickelArse's Avatar
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    Originally Posted by Camarija View Post
    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.
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  13. #73
    Masstrophysicist Camarija's Avatar
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    Originally Posted by NickelArse View Post
    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!
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  14. #74
    beast mode NickelArse's Avatar
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    Originally Posted by Camarija View Post
    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
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  15. #75
    Masstrophysicist Camarija's Avatar
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    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
    Last edited by Camarija; 09-07-2021 at 02:45 AM.
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  16. #76
    Masstrophysicist Camarija's Avatar
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    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.
    Last edited by Camarija; 09-08-2021 at 09:11 PM.
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    Nice 10 hours of sleep!

    So the Cybex squat press is basically a leg press, right?
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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    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.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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    Masstrophysicist Camarija's Avatar
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    Originally Posted by EliKoehn View Post
    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.






    Originally Posted by EliKoehn View Post
    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!!!
    Last edited by Camarija; 09-11-2021 at 06:46 PM.
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    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
    Last edited by Camarija; 09-11-2021 at 08:48 PM.
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  21. #81
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    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.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  22. #82
    Masstrophysicist Camarija's Avatar
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    Originally Posted by EliKoehn View Post
    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!
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    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.
    the latest and greatest in training...or whatever.

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    Originally Posted by Filmbuff81 View Post
    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!!!
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  25. #85
    Masstrophysicist Camarija's Avatar
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    Camarija is online now

    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!
    Last edited by Camarija; 09-15-2021 at 10:04 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
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  26. #86
    Masstrophysicist Camarija's Avatar
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    Camarija is online now

    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
    Last edited by Camarija; 09-15-2021 at 10:04 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
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  27. #87
    Masstrophysicist Camarija's Avatar
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    Camarija is online now

    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
    Last edited by Camarija; 09-19-2021 at 12:35 AM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
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  28. #88
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 774
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    Camarija is online now

    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.
    Last edited by Camarija; 09-21-2021 at 11:28 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
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    Reply With Quote

  29. #89
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 774
    Rep Power: 18243
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now

    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.
    Last edited by Camarija; 09-22-2021 at 10:49 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
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    Reply With Quote

  30. #90
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 774
    Rep Power: 18243
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is online now

    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


    Last edited by Camarija; 09-26-2021 at 07:46 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
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