Power Physique

Strength Meso - Week 3
Bench (Smolov Jr.)
6 x 6 x 200 lbs

Squats (5/3/1)
2 x 10 x bar
10 x 95 lbs
7 x 135 lbs
5 x 185 lbs
5 x 225 lbs
3 x 265 lbs
7 x 295 lbs
3 x 265 lbs
2+15 x 225 lbs

Deadlift (BBB)

5 x 10 x 135 lbs

Great workout. Don't get a pump but it definitely feel like I got work done.
 
Strength Meso - Week 3
Nov 22
AM & PM

15 min walk

Nov 23
AM

15 Min Walk
PM
Bench (Smolov Jr.)

7 x 5 x 215 lbs

DB Curls + Side Delts Superset

4 x 10+10 x 20+10 lbs

Decline Abs
3 x 12
 
Strength Meso - Week 3
Bench (Smolov Jr.)

8 x 4 x 225 lbs

Sumo Deadlift (5/3/1)

5 x 275
3 x 315
1 x 340
8 x 365
3 x 315
10 x 275

Squats (BBB)

5 x 10 x 95 lbs

I have a cold right now; I'm surprised at how easy these workouts feel. I've been getting a lot of good quality rest, it probably evens out.

This is my favorite song off Metallica's new album:

 
Strength Meso - Week 3
Bench (Smolov Jr.)

10 x 3 x 240 lbs

DB Curls + Side Delts Superset
4 x 10+15 x 25+10 lbs

Cable Pushdowns (Close Grip)
4 x 10 x 100 lbs

DB Shrugs
3 x 10 x 50 lbs

Leg Raises
3 x 15

After two years of growing my hair, and ending up with a permanent manbun, I finally decided to shave it.
Feels amazing.

My chest never felt this full, even without doing any incline.

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Strength Meso - Week 3
AM

Chin-ups + Abs Wheel Superset
3 x 10+5

PM

Walk (45 min)
 
Strength Meso - Deload
Bench

1 x 275 lbs
1 x 285 lbs
1 x 300 lbs PR
F x 315 lbs

Random BB Circuit
2 x 10 all around

Life is good homies; finally benched 300 lbs. Touch and go mind you, but who cares? I also got 315 about 3/8 of the way up before spotter caught it. I'll get 315 next year without a doubt.

I've never felt this good. Best shape of my life both physically and mentally. Going back home for Christmas, almost done my Degree... Life is good homies.


 
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Strength Meso - Deload
Squat

2 x 5 x 225 lbs

Deadlift (Conv)

2 x 5 x 275 lbs

Calf Raises

2 x 8 x 225 lbs

Bench

2 x 5 x 185 lbs

DB Curls + Side Delts Superset

2 x 5+8 x 25+10 lbs

Cable push down + DB Shrugs Superset

2 x 8+8 x 42.5+45 lbs

Lat Pulldown

2 x 6 x 85 lbs

Seated Cable Rows

2 x 6 x 85 lbs

Decline Abs
2 x 10

Posing
10 min

New favorite, especially the second half of the song:

 
BB Meso - Week 1
DB Bench

3 x 10 x 70 lbs

DB Bench + DB Flys Superset
3 x 10+10 x 50+20 lbs

Cable Pushdowns + Pushups Superset
3 x 10+10 x 47.5 lbs+bw

Cable Curls + Dropset
3 x 10+10 x 37.5+22.5 lbs

Facepulls + DB Side Delts Superset
3 x 10+10 x 22.5+15 lbs

Three weeks intense bodybuilding meso will fit perfectly with my holidays. Also, the men's physique templates have not been released yet. I'll buy them when they come out and start the year strong with a dedicated plan. I have some big goals in mind, but I'm keeping them to myself. Let's just say redemption is in the cards.

You look solid brother

Thanks!!
 
BB Meso - Week 1
Sumo Squat
3 x 10,9,8 x 255 lbs
3 x 8 x 225 lbs

BB Calf Raises

3 x 10 x 185 lbs
2 x 10 x 135 lbs

Seated Leg Curls

3 x 12 x 100 lbs

 
BB Meso - Week 1
Pull-Ups Close Grip

3 x 10 x bw
3 x 5,4,3 x 10 lbs

DB Incline Bench
3 x 10 x 50 lbs

T-Bar Rows
3 x 10 x 70 lbs

EZ Close Grip Bench + Skullcrusher Superset
3 x 10+10 x 55 lbs

EZ Curls
3 x 10 x 55 lbs

Face Pulls
3 x 10 x ?

Cable Pushdowns Superset
3 x 10+10 x 47.5+32.5 lbs

DB Side Delts
3 x 25 x 10 lbs

Congrats on the 300lb bench!

Thanks! I need to get 315 out of the way now.
 
BB Meso - Week 1
DB Bench

3 x 10 x 75 lbs

DB Bench + DB Flys Superset
3 x 10+10 x 55+22.5 lbs

Cable Pushdowns
4 x 10,10,9,8 x 100 lbs

Cable Curls + Dropset
3 x 10+10 x 70+50 lbs

Facepulls + DB Side Delts Superset
3 x 10+10 x 50+17.5 lbs

 
BB Meso - Week 1
Sumo Squats

3 x 10,9,8 x 260 lbs
3 x 8 x 230 lbs

Calf Raises

3 x 10 x 235 lbs
3 x 10 x 195 lbs

SLDL

3 x 8 x 135 lbs

Trying to cram 4 weeks into three. I removed the second light days to focus on the main work.

Chest, Legs, Back, Off, Off, Repeat.
 
B Meso - Week 1
Pull-Ups

3 x 8 x bw (Wide Grip)
4 x 6,6,6,4 x bw (Close Grip)

DB Incline Bench
3 x 10 x 55 lbs

T-Bar Rows
3 x 10 x 75 lbs (Wide Grip)
3 x 15 x 45 lbs (Close Grip)

Close Grip Bench + Skullcrusher Superset
3 x 15+15 x 50 lbs

EZ Curls
4 x 15,10,10,10 x 50 lbs

Face Pulls
3 x 15 x 37.5 lbs

Cable Pushdowns Downset
3 x 10+10 x 52.5+37.5 lbs

DB Side Delts
3 x 25 x 12.5 lbs

The Male Physique Template are OUT! I'm so fucking excited to step my game up right after the holidays. My main focus will be to dedicate myself to both the training and dieting template.

Check this out:
 
Good going going on in here, mate. And congrats on a big bench!
 
Male Physique Templates - S&A Week 1
OH Press

3 x 10 x 85 lbs

High Incline DB Press
3 x 10 x 22.5 lbs

BB OH Tris Extensions
3 x 10 x 50 lbs

DB Upright Rows
3 x 10 x 15 lbs

Incline DB Curls
2 x 10 x 20 lbs

BW Post-Gym: 185 lbs

I'm back bitches! First day of the MPTs, so excited. Kind of a light start, but I want to ease back in after 3 weeks off. Also, I'm going 6 days a week so the fatigue should accumulate quite a bit by week 4. The focus of these templates are Shoulder & Arms. I'll do the Chest & Back ones after, but that's down the road. Regarding fatigue, I'm still full time work and I now have 6 classes as well... Graduating in April though. Can't wait!

Current goal is to drop down to 180 lbs, maintain a bit, and then clean bulk.
 
Male Physique Templates - S&A Week 1
Squats

3 x 10 x 185 lbs

Front Squats
3 x 10 x 135 lbs

Seated Leg Curls
3 x 10 x 115 lbs

Calf Raises
6 x 12 x 115 lbs

V Sit-Ups
2 x 12

BW Post-Gym: 184.4 lbs

I'm beyond surprised about the emptiness of the gym right now. I got in and got my usual treadmill for warm-up, my usual mat for stretching, my usual squat rack, then all the machines I needed without waiting a single second. Is it really January? Also, I didn't have to bench yesterday, but the benches were free!

I still remember last year where I was just walking around the gym and simply couldn't do anything because the gym was so busy. Did the resolutioners REALLY quit after one week!?!
 
Male Physique Templates - S&A Week 1
Thursday, Jan 12, 2017
EZ Curls

3 x 10 x 55 lbs

Cable Curls
3 x 10 x 45 lbs

Cable Facepulls
3 x 10 x 42.5 lbs

DB Shrugs
3 x 10 x 55 lbs

One Arm DB Row
2 x 10 x 55 lbs

Cable Rows
2 x 12 x 85 lbs

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Friday, Jan 13, 2017
Dips

3 x 10 x bw+10 lbs

Wide Grip Incline Bench
2 x 10 x 105 lbs

JM Press
3 x 10 x 95 lbs

DB Upright Rows
2 x 12 x 17.5 lbs

Hammer Curls
2 x 10 x 25 lbs

----------------------------------------------------------------------------------

Saturday, Jan 14, 2017
Sumo DL

3 x 10 x 225 lbs

Sumo Squats
3 x 10 x 135 lbs

45 Deg Back Raise
3 x 10 x 25 lbs

Leg Press
3 x 10 x 180 lbs (2 plates each)

Calf Raises - Leg Press
6 x 15,15,15,15,12,12 x 180 lbs

Hanging Leg Raises
2 x 12


Wednesday is my only day off. Loving this program so far. Volume seems light, but I do feel some soreness and I can't wait to see the progress after the first meso. Diet is on point too, down a couple pounds already.
 
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