View Full Version : RiverBears goals
riverbear
10-12-2014, 03:23 AM
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
10-12-2014, 05:12 AM
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
10-12-2014, 05:15 AM
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
10-12-2014, 01:47 PM
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
10-12-2014, 01:52 PM
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
10-12-2014, 01:56 PM
I'll have to think on the milestone. Thanks brother
hunkstrum
10-12-2014, 01:59 PM
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
10-12-2014, 02:05 PM
Looking forward to the log brother. Are you planning to post your nutrition with the log?
riverbear
10-12-2014, 02:06 PM
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
10-12-2014, 02:28 PM
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
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
10-13-2014, 02:14 PM
Meal one today
1/3 cup steel cut oats with high protein granola on top
Coffee
1 scoop (20) gram protein shake
kubes
10-13-2014, 02:48 PM
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
10-13-2014, 02:56 PM
Got to have that morning coffee brother
Oh yes haha can't function without. Some mornings I steep green tea in with it.
animal87
10-13-2014, 04:17 PM
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
10-13-2014, 04:18 PM
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
10-13-2014, 05:01 PM
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
10-13-2014, 06:55 PM
Nice work. I stick with the Ezekiel bread as its really just sprouted grains
riverbear
10-13-2014, 06:58 PM
Nice work. I stick with the Ezekiel bread as its really just sprouted grains
Going to look at the store for it.
kubes
10-13-2014, 07:49 PM
Going to look at the store for it.
I toast mine to give it better texture
studmuffin
10-13-2014, 07:58 PM
Ezekiel raisin bread is real good.Great goal bro,I just started my cycle today and will log on Kubes thread.
kubes
10-13-2014, 08:04 PM
I like the English muffins for breakfast... Yum
riverbear
10-13-2014, 08:06 PM
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
10-13-2014, 08:23 PM
Meal 3
Two chicken sandwiches with lettuce.
Water to drink
riverbear
10-13-2014, 11:56 PM
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
10-14-2014, 01:50 AM
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
10-14-2014, 02:38 AM
Having a post workout protein shake. 40 grams
riverbear
10-14-2014, 01:50 PM
1 serving of steel cut oats. 20 gram protein shake made with skim milk, water and coffee to drink.
riverbear
10-14-2014, 06:04 PM
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
10-14-2014, 07:25 PM
Looks good Riverbear.
riverbear
10-14-2014, 07:48 PM
Feeling small, extra fat and, sloppy today.
riverbear
10-14-2014, 07:49 PM
"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
10-14-2014, 09:06 PM
I toast mine to give it better texture
I cant eat it unless its toasted!
Clark Kent
10-14-2014, 09:07 PM
"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
10-14-2014, 09:18 PM
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
10-14-2014, 09:39 PM
We all have those days Brother.I am having I feel worthless day because I cannot work or workout.
riverbear
10-14-2014, 10:14 PM
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
10-14-2014, 10:25 PM
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
10-14-2014, 10:37 PM
You are making me so hungry. I just started my cut this week
riverbear
10-14-2014, 10:47 PM
You are making me so hungry. I just started my cut this week
Sorry. Glad I'm trying to build.
riverbear
10-15-2014, 12:20 AM
Nothing like leaving home for a month and realizing you left your fucking anti estrogen at home
studmuffin
10-15-2014, 12:45 AM
Your diet looks good Brother.
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
10-15-2014, 01:02 AM
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.
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
10-15-2014, 01:06 AM
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.
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
10-15-2014, 01:11 AM
I know just getting what I can use since I've fucked up
riverbear
10-15-2014, 01:12 AM
This is what is being sent Tamoximed 20
riverbear
10-15-2014, 01:13 AM
Novaladex
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
10-15-2014, 01:14 AM
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
10-15-2014, 01:16 AM
I'm only going to take it if I have any symptoms flareup for gyno
kubes
10-15-2014, 02:33 AM
Nolvadex would be better than clomid. Clomid is pretty weak competing for the receptor. When you can get either Adex or aromasin
riverbear
10-15-2014, 02:50 AM
Meal 4
4 oz Grilled chicken breast
Side salad with basalmic vinegar dressing
Water
kubes
10-15-2014, 03:24 AM
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
10-15-2014, 03:28 AM
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
10-15-2014, 03:50 AM
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
10-15-2014, 04:19 AM
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
10-15-2014, 04:29 AM
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
10-15-2014, 04:32 AM
Ok I'll give that a go for a while. Thanks kubes!
riverbear
10-15-2014, 11:38 AM
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
10-15-2014, 07:08 PM
Meal two was pizza provided for us. I'm not a pizza fan.
Two slices.
riverbear
10-15-2014, 11:49 PM
Meal 3
Penne pasta in red sauce
Meatballs
Beer 1
Rum and diet Pepsi
riverbear
10-15-2014, 11:55 PM
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
10-16-2014, 12:22 AM
Horrible pic but I felt huge. 39343934
kubes
10-16-2014, 12:24 AM
Nice foundation brother. You look great
studmuffin
10-16-2014, 12:57 AM
Hell yeah,you look awesome Brother!
riverbear
10-16-2014, 02:30 AM
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
10-16-2014, 03:41 AM
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
10-16-2014, 05:17 AM
Thanks man!
Got hungry. Only 3 meals today. Woke up and had a 40 gram
Protein shake.
riverbear
10-16-2014, 12:16 PM
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
10-17-2014, 01:26 AM
Pardon the fat slob but if I suck my gut in I can see where abs may be under there lol 3942
studmuffin
10-17-2014, 01:49 AM
You look good Bro.I am 215 at 22%bf,now i have a lot of work to do.
riverbear
10-17-2014, 01:50 AM
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
10-17-2014, 02:00 AM
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
10-17-2014, 02:29 AM
It's all there bro. Just keep doing what you are doing
riverbear
10-17-2014, 02:56 AM
Triceps at the hotel gym. Soooo everything you can do with the bugged dumbell there with triceps and biceps lol
kubes
10-17-2014, 03:06 AM
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
10-17-2014, 12:18 PM
Meal one
5 eggs couple tablespoons of ham
riverbear
10-21-2014, 12:12 PM
Been a extremely busy 4 days. Diet at times has been good and shit others. Meal 1 today. 3957
riverbear
10-21-2014, 12:12 PM
Just eating the whites of the ehgs
studmuffin
10-21-2014, 09:54 PM
Good to see you are back Brother.
riverbear
10-21-2014, 10:03 PM
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
10-23-2014, 10:18 PM
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
10-23-2014, 10:35 PM
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
10-24-2014, 04:38 PM
Sick as hell. Zpack to the rescue.
studmuffin
10-24-2014, 11:23 PM
That sucks Brother,I have been sick also.
kubes
10-24-2014, 11:46 PM
Hope you get feeling better i had to deal with a sinus infection recently to
riverbear
10-25-2014, 02:13 PM
Sounds like everyone is down on the health front
kubes
10-25-2014, 02:21 PM
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
10-25-2014, 03:12 PM
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
11-03-2014, 12:30 PM
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
11-23-2014, 06:38 PM
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
11-23-2014, 06:38 PM
Will have to set aside my benchpress goal for a while. Have to go have x-rays done on my shoulder
studmuffin
11-23-2014, 06:49 PM
I have a shoulder injury and I am testing the waters on what I can do and cannot do.
riverbear
11-23-2014, 06:57 PM
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
11-24-2014, 01:07 AM
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
11-24-2014, 01:57 AM
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.
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