RiverBears goals

[riverbear]

Guess I should post a log. I will try to be dedicated to it and think seeing my progress written down will help, as long as I don't mentally fight numbers.

Goals.

Weight 270-280
Bf 15%
Bench 500 by 2016
Squat 500
Curl (strict) 200
Arm diameter 24"

Current stats as of today

Weight 249.2
Bf: unknown 20%+?
Bench:365
Squat: unknown haven't maxed maybe 450
Curl: 140 haven't maxed on strict curls
Arm diameter: 18 1/8

So hopefully I can post my training when I can and see. It will be extremely unorthodox due to my circumstances.

I'm bulking all winter and trying to maintain as clean as a diet as I can. It's not always possible with my circumstances.

Reading logs here have inspired me tremendously. I've been busting ass in the gym because of the extra motivation I found here at BOP

[Tekadori]

Congrats on the goals there Riverbear. If my math is correct that is a significant change from 200 lbs of LBM to 238 lbs of LBM. I am sure with your work ethic there is NO reason why you cannot attain those goals. Your nutrition will most certainly be the key factor.

Glad to hear BOP has given you extra motivation. Don't ever hesitate to bounce ideas off the brothers, even if its through a PM. The Brothers are always here to help.

[riverbear]

Congrats on the goals there Riverbear. If my math is correct that is a significant change from 200 lbs of LBM to 238 lbs of LBM. I am sure with your work ethic there is NO reason why you cannot attain those goals. Your nutrition will most certainly be the key factor.

Glad to hear BOP has given you extra motivation. Don't ever hesitate to bounce ideas off the brothers, even if its through a PM. The Brothers are always here to help.

Thanks tek. Your a great person from what I've seen on this forum. Ha I think of your calves when I do legs. Your an inspiration

[Dont wanna be old]

I think not dieting and makeing it a lifestyle is key .
If you have milestone ideas to evaluate progress you might do better .
I like your lift goals . Look realistic .
Look forward to log
Good luck .

[riverbear]

The weight is long term goal. 5 years or so. Working on getting to 260 then cutting to drop fat then go on s clean bulk.

[riverbear]

I'll have to think on the milestone. Thanks brother

[hunkstrum]

You're goals are ambitious, and I like that. I'll be following for sure. If you really want to know you body fat%, see if the training dept. at your gym will take you measurements for you. Good luck, brother.

[kubes]

Looking forward to the log brother. Are you planning to post your nutrition with the log?

[riverbear]

Thanks hunk.

Kubes I'm going to try. I start a new position at work this week I travel a lot for work so my location is never certain as far as food in getting what I can I'm going to have to figure all that out

[kubes]

Thanks hunk.

Kubes I'm going to try. I start a new position at work this week I travel a lot for work so my location is never certain as far as food in getting what I can I'm going to have to figure all that out

Let me know if you need some ideas. I spend a lot of time on the road for my daughters athletics and work long hours. Preparing meals in advance that are easy to consume is key in this game. Nutrition is going to be a big part of hitting and exceeding your goals

[Dick]

Those are some great goals and you have some work to do my friend. I am sure you can do it brother! You always have the BOP for any help needed on your Quest.

[riverbear]

Meal one today
1/3 cup steel cut oats with high protein granola on top
Coffee
1 scoop (20) gram protein shake

[kubes]

Meal one today
1/3 cup steel cut oats with high protein granola on top
Coffee
1 scoop (20) gram protein shake

Got to have that morning coffee brother

[riverbear]

Got to have that morning coffee brother

Oh yes haha can't function without. Some mornings I steep green tea in with it.

[animal87]

Good luck on your journey man. I like the squat numbers, thats what impressive to me. I never ask how much someone can bench, deads and squats are where its at.

[riverbear]

Good luck on your journey man. I like the squat numbers, thats what impressive to me. I never ask how much someone can bench, deads and squats are where its at.

Thanks brother. I've always struggled with getting heavy squat numbers, so that is a big goal for me. I haven't deadlifted in years. Like 7 years.

[riverbear]

Meal two

Deli oven roasted turkey breast sandwich two slicked thin Colby jack cheese on whole wheat. Bread is 90 cal for both slickes

Handful of corn tortilla chips and water to drink.

3 large carrots
Going to the store this afternoon out of stiff

[kubes]

Nice work. I stick with the Ezekiel bread as its really just sprouted grains

[riverbear]

Nice work. I stick with the Ezekiel bread as its really just sprouted grains

Going to look at the store for it.

[kubes]

Going to look at the store for it.

I toast mine to give it better texture

[studmuffin]

Ezekiel raisin bread is real good.Great goal bro,I just started my cycle today and will log on Kubes thread.

[kubes]

I like the English muffins for breakfast... Yum

[riverbear]

English muffins are good too.

I like my oatmeal in the morning. Good carb load. Out and about looking for meal 3 lol.

Tonight will be shoulders and legs. I'll do some heavy biceps while I have my legs going for that extra push of gh

[riverbear]

Meal 3
Two chicken sandwiches with lettuce.
Water to drink

[riverbear]

Meal 4
Double grilled burger tomato cheese 1 slice red onion slices

1 cup steamed broccoli

Baked sweet potato plain

Some whole wheat bread to munch on

Water to drink

[riverbear]

Warm up with military dumbell presses 2 x10
Behind the head presses with bar 4x10 heavy
Slight incline military press. Less stress on my shoulder. 2x 10 2x8 2 sets to fail 225lb
Dumbell flys I'm weak on this lift. I use 30-40lb dumbells and try to stay as strict as possible. 4 sets either way front and side for 8-10 reps

2 sets rear delt fly machine. 10 reps

Squats ass deep baby first time in a while squatting (sucked ass lmao)
Warm up 10 reps
1 set 8
1 set 5
1 set 2 reps

Calf raises seated( Here I come tek!)
5 sets 10 strict hold and flex at top
Love those

Leg extension machine I try for the heaviest I can do 8 strict reps with machine maxes at 220 so the first two sets warm up to it the blast last set for 6-8 on 220

Standing calf raises
1 set machine broke

3 sets heavy dumbell shrugs

3 sets preacher curls 125lb 8 reps

Done for the day I'm shaking lol

[riverbear]

Having a post workout protein shake. 40 grams

[riverbear]

1 serving of steel cut oats. 20 gram protein shake made with skim milk, water and coffee to drink.

[riverbear]

Meal two
Turkey sandwhich. Maybe 4oz on whole grain wheat bread 90cal two slices thin cheese

4 oz sharp cheddar cheese

Handful of corn tortilla chips.

Water and coffee

[studmuffin]

Looks good Riverbear.

[riverbear]

Feeling small, extra fat and, sloppy today.

[riverbear]

"Cardio"
About to take my two girls on a walk around the neighborhood in the stroller. Lots of hills and 50lb of kids plus stroller. After leg day. Woooo

[Clark Kent]

I toast mine to give it better texture

I cant eat it unless its toasted!

[Clark Kent]

"Cardio"
About to take my two girls on a walk around the neighborhood in the stroller. Lots of hills and 50lb of kids plus stroller. After leg day. Woooo

RB your dedication is admirable bro! These logs really help to stay motivated. Glad to see you are taking advantage of the BOP! Im subscribed bro!

[riverbear]

RB your dedication is admirable bro! These logs really help to stay motivated. Glad to see you are taking advantage of the BOP! Im subscribed bro!

Thanks man. Reading through yours and a couple others have made me want to log mine down too. I go back to work tonight so the unorthodox training lays ahead. Stay tuned lol

[studmuffin]

We all have those days Brother.I am having I feel worthless day because I cannot work or workout.

[riverbear]

We all have those days Brother.I am having I feel worthless day because I cannot work or workout.

Hoping you heal up fast so you can get back to life. Getting hurt sucks. Sorry for you man

[riverbear]

Wife made a big supper before I leave for work.

8 oz chicken breast strips

She coats them in lemon juice and breadcrumbs then fries in olive oil

Mashed potatoes 1/2
Cup

1 cup cooked carrots

Small piece of bread and butter

Water

[kubes]

You are making me so hungry. I just started my cut this week

[riverbear]

You are making me so hungry. I just started my cut this week

Sorry. Glad I'm trying to build.

[riverbear]

Nothing like leaving home for a month and realizing you left your fucking anti estrogen at home

[studmuffin]

Your diet looks good Brother.

[Dick]

Nothing like leaving home for a month and realizing you left your fucking anti estrogen at home

That sucks bro, I am sure you will be ok though.

[riverbear]

Your diet looks good Brother.


Thanks man trying to do ok with it. Watching yalls logs.

That sucks bro, I am sure you will be ok though.

Yeah hopefully. Friend is sending me some clomid should have it tomorrow.

[Dick]

Thanks man trying to do ok with it. Watching yalls logs.


Yeah hopefully. Friend is sending me some clomid should have it tomorrow.

Are you on cycle? What's the Clomid for? Sorry I might of missed something here.

[riverbear]

Are you on cycle? What's the Clomid for? Sorry I might of missed something here.

Yes I'm on cycle. Clomid just in case of gyno. Pretty sure that's what he is sending.

[Dick]

Yes I'm on cycle. Clomid just in case of gyno. Pretty sure that's what he is sending.

Not sure I would take Clomid on cycle brother you need an AI, some Aromasin or Adex I prefer Aro.

[riverbear]

I know just getting what I can use since I've fucked up

[riverbear]

This is what is being sent Tamoximed 20

[riverbear]

Novaladex

[Dick]

This is what is being sent Tamoximed 20

Nolvadex, if you have signs of Gyno starting to flare up "maybe" take those if not I would order an AI.

[riverbear]

Can't order anything right now that's why I'm worried I travel for work if I'm able to order some overnight and no I'm going to be in one place for a few days with a mailing address I will

[riverbear]

I'm only going to take it if I have any symptoms flareup for gyno

[kubes]

Nolvadex would be better than clomid. Clomid is pretty weak competing for the receptor. When you can get either Adex or aromasin

[riverbear]

Meal 4

4 oz Grilled chicken breast

Side salad with basalmic vinegar dressing

Water

[kubes]

Meal 4

4 oz Grilled chicken breast

Side salad with basalmic vinegar dressing

Water

I like taking the carbs away from my afternoon meals to

[riverbear]

I like taking the carbs away from my afternoon meals to

Didn't really think about that lol. Just wanted to eat something light before bed.

[kubes]

Didn't really think about that lol. Just wanted to eat something light before bed.

I take them away from my last 2 meals just cause I figure I would rather have the extra energy during the day when I am more active

[riverbear]

I take them away from my last 2 meals just cause I figure I would rather have the extra energy during the day when I am more active

Ok cool I'll try that and see. I've got to pull fat off without sacrificing being able to add mass

[kubes]

Ok cool I'll try that and see. I've got to pull fat off without sacrificing being able to add mass

As long as you are getting the carbs in the other meals it should be fine. I usually do pro and carbs meals 1-4 with greens in meal 3. Pro greens and fats meals 5,6 and 7

[riverbear]

Ok I'll give that a go for a while. Thanks kubes!

[riverbear]

Morning brotherhood. First day at my new position at work. About to own this shit.

Anyway.

Meal 1

Maybe 1/3 cup oatmeal with granola

Orange juice to drink. I'll have a couple cups worth. 3927

[riverbear]

Meal two was pizza provided for us. I'm not a pizza fan.

Two slices.

[riverbear]

Meal 3

Penne pasta in red sauce
Meatballs
Beer 1
Rum and diet Pepsi

[riverbear]

Bomb ass back day

30
Set day

Multi grip lat pull down 3 sets each. Wide close and straight bar heavy as possible for 6 reps

8 sets heavy barbell
Hold at top with 315 for 2 seconds at 15 reps
Shrugs finish set 505 for 6 clean reps


T bar rows bent
3 sets heavy 5 45's

3 sets straight arm pull downs

2 sets lawn mower 125 for 15 reps ( that hurt)

Front ISO lateral pull down one arms on hammer stregth machine. 3 sets slow

3 sets heavy preacher curls

3 sets hammer/curls seated

1 set wide seated curls

1 set burn out curls

Damn good day had a good partner today from work. Stronger than me and pushed me hard. Damn I love movin heavy shit.

[riverbear]

Horrible pic but I felt huge. 39343934

[kubes]

Nice foundation brother. You look great

[studmuffin]

Hell yeah,you look awesome Brother!

[riverbear]

Hurt like a motherfuxker but I feel good 3935

Fella in the gym tonight maybe 5-7
235lb 10% bf or less. Beast.

[Clark Kent]

Morning brotherhood. First day at my new position at work. About to own this shit.

Anyway.

Meal 1

Maybe 1/3 cup oatmeal with granola

Orange juice to drink. I'll have a couple cups worth. 3927
Congrats on your new position RB and reps for the log!

[riverbear]

Thanks man!

Got hungry. Only 3 meals today. Woke up and had a 40 gram
Protein shake.

[riverbear]

Lot of pain in the shoulder today. Can't really put it above my head. Going to lay off the upper body for a week and focus on legs if I'm able.

Anyway

Meal one.
4 eggs scrambled

1/4 cup of potatoes in cravibg carbs woke up starving. Thing my system is finally saturated.

8oz of oj

There will be coffee involved I promise

[riverbear]

Pardon the fat slob but if I suck my gut in I can see where abs may be under there lol 3942

[studmuffin]

You look good Bro.I am 215 at 22%bf,now i have a lot of work to do.

[riverbear]

You look good Bro.I am 215 at 22%bf,now i have a lot of work to do.

I'm sure your better off than me! I'm a chunk

[riverbear]

I'm dying to grow wings. Here is my back now. Sad I know but I think it's good to post so I can motivate to not embarrass myself later 3943

[kubes]

It's all there bro. Just keep doing what you are doing

[riverbear]

Triceps at the hotel gym. Soooo everything you can do with the bugged dumbell there with triceps and biceps lol

[kubes]

Triceps at the hotel gym. Soooo everything you can do with the bugged dumbell there with triceps and biceps lol

Sometimes you just have to make it work. Good job being creative

[riverbear]

Meal one

5 eggs couple tablespoons of ham

[riverbear]

Been a extremely busy 4 days. Diet at times has been good and shit others. Meal 1 today. 3957

[riverbear]

Just eating the whites of the ehgs

[studmuffin]

Good to see you are back Brother.

[riverbear]

I'll be hit and miss now due to work the next few weeks. Headed to a gym tonight. Been a few days but glad to let my shoulder rest up.

Chest night. Not sure what all is going to be involved but glad to be going.

[riverbear]

Pretty disappointed in myself. I had hurt my shoulder two Friday's ago after heavy chest and shoulders. Took a week off and pounded the calories. Had a chest day two days ago. Last time I maxed I hit 365 and repped 315 4x. Barely hit 315 once the other day. My reps for 225 were up and they were fast. That's 50 off my max. Not happy.

[kubes]

It could be part of the injury though brother. Give it some time and move some lighter weight around. As long as you are tearing muscle tissue you will grow and get stronger

[riverbear]

Sick as hell. Zpack to the rescue.

[studmuffin]

That sucks Brother,I have been sick also.

[kubes]

Hope you get feeling better i had to deal with a sinus infection recently to

[riverbear]

Sounds like everyone is down on the health front

[kubes]

Sounds like everyone is down on the health front

The junk is going around. Took me a few weeks to get back to 100% even with some potent antibiotics but I am much better now :)

[riverbear]

The junk is going around. Took me a few weeks to get back to 100% even with some potent antibiotics but I am much better now :)

Glad to hear brother. Hoping I get over this soon. Making work miserable

[riverbear]

Been insanely sick the last week and a half and putting some crazy hours in at work. Worked out some and been checking my diet back into shape. Feeling a little better. 39873988

[riverbear]

Current situation been fighting sickness have not been able to do very much of work out but still have managed to gain some size not much compared to you monsters405840594060

[riverbear]

Will have to set aside my benchpress goal for a while. Have to go have x-rays done on my shoulder

[studmuffin]

I have a shoulder injury and I am testing the waters on what I can do and cannot do.

[riverbear]

I have a shoulder injury and I am testing the waters on what I can do and cannot do.

Be careful brother. I have to stay away from heavy weight on my right side. Very oppressive pain.

[studmuffin]

Cortisone helped for a month and they used to last 4 months. So I do stay away of exercises that strain my shoulder to much.

[riverbear]

Cortisone helped for a month and they used to last 4 months. So I do stay away of exercises that strain my shoulder to much.

I'm wondering if that would be a step I could take too. I should have some TB-500 coming in a week or so. Friend is sending me some to try out.