Power Physique

Male Physique Templates - S&A Week 1
DB Face Pulls
3 x 10 x 22.5 lbs

DB Side Delts
3 x 12 x 17.5 lbs

Two Arms DB Curls
3 x 10 x 25 lbs

BB Shrugs
3 x 10 x 135 lbs

Parallel Pull Ups
2 x 8 x bw

Lat Pulldowns
2 x 15 x 70 lbs

Missed Sunday so I pushed everything back one day. Week 2 starts tomorrow.

Here's a wicked song I can't stop listening to. The guy in the suit jacket has the perfect voice to sing this type of music.

 
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Male Physique Templates - S&A Week 2
OH Press
4 x 10 x 85 lbs

High Incline DB Bench
4 x 10 x 27.5 lbs

OH EZ Tris Extensions
4 x 10 x 55 lbs

Upright Rows
3 x 10 x 20 lbs

Incline DB Curls
3 x 10 x 25 lbs

 
Male Physique Templates - S&A Week 2
Squats
3 x 10 x 195 lbs

Front Squats
3 x 10 x 145 lbs

Seated Leg Curls
3 x 12 x 120 lbs

Calf Raises Machine
6 x 15,15,15,15,14,13 x 120 lbs

Sit-Ups
3 x 25 x bw

Wow, number of sets doesn't go up on leg days. These templates are really meant to focus on shoulder & arms; even more than I thought. Loving the workouts nonetheless!

 
Male Physique Templates - S&A Week 2
EZ Curls
4 x 10 x 55lbs

Cable Curls
4 x 10 x 45 lbs

Cable Facepulls
4 x 13 x 45 lbs

DB Shrugs
4 x 12 x 55 lbs

One Arm DB Row
3 x 10 x 60 lbs

Cable Rows (Double Pulleys)
3 x 12 x 52.5 lbs

TBT my first boxing bout. My best part starts a 10:00. I'm in red, it's blue guy's home town.

 
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Male Physique Templates - S&A Week 2
Dips
4 x 10 x bw + 15 lbs

JM Press
4 x 12 x 105 lbs

Incline Wide Grip Bench
4 x 10 x 95 lbs

DB Upright Rows
3 x 15 x 20 lbs

Hammer Curls
3 x 12 x 27.5 lbs

TFW when you find out there's a presentation in class the day of...
 
Male Physique Templates - S&A Week 2
Sumo Squat
3 x 10 x 145 lbs

Sumo Deadlifts
3 x 10 x 235 lbs

Seated Leg Curls (Old-School)
3 x 15 x 80 lbs

Calf Raises Leg Press
3 x 12 x 225 lbs

DB Face Pulls
3 x 10 x 20 lbs

DB Side Delts
3 x 12 x 15 lbs

Two Arms DB Curls
3 x 12 x 20 lbs

BB Shrugs
3 x 10 x 95 lbs

Wide Grip Pulldowns
3 x 15 x 55 lbs

Weird workout. Squats and DL felt great, but then I started feeling sick and I couldn't hit the reps or weight I wanted. One to forget; coming back strong tomorrow to kick off a new week.
 
Male Physique Templates - S&A Week 3
OH Press
5 x 10 x 90 lbs

High Incline DB Bench
5 x 10 x 30 lbs

OH BB Tris Extension
5 x 10 x 60 lbs

DB Upright Rows
4 x 10 x 22.5 lbs

DB Incline Curls
4 x 10,9,7,5 x 27.5 lbs

Muchhhhh better workout. Pretty sure my collar bone has muscles now.
 
Male Physique Templates - S&A Week 3
Squat
3 x 10 x 240 lbs

Front Squats
3 x 10 x 150 lbs

45 Deg Back Raises
3 x 12 x 35 lbs

Calf Raises - Leg Press
6 x 20,20,18,16,16,15 x 90 lbs

Reaching Sit-Ups
4 x 25,20,15,10

Great workout again, plenty of energy; must have to do with the slice of pizza I ate right before.

Hosted a Project Management Seminar tonight, it was a great turnout.

 
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Male Physique Templates - S&A Week 3
BB Curls
5 x 10 x 60lbs

Cable Curls
5 x 10 x 50 lbs

Cable Facepulls
4 x 13 x 45 lbs

DB Shrugs
5 x 15 x 55 lbs

One Arm DB Row
4 x 10 x 65 lbs

Cable Rows
4 x 10 x 115 lbs

Wicked pump.

 
Male Physique Templates - S&A Week 3
Dips
5 x 10 x bw + 20 lbs

JM Press
5 x 12 x 105 lbs

DB Upright Rows
4 x 15 x 22.5 lbs

Hammer Curls
4 x 12 x 30 lbs

Incline Wide Grip Bench
4 x 10,9,9,9 x 105 lbs
 
Male Physique Templates - S&A Week 3
Sumo Deadlifts
3 x 10 x 240 lbs

Sumo Squats
3 x 10 x 150 lbs

45 Deg Back Raises
3 x 12 x 35 lbs

Decline Sit-Ups
5 x 20,20,18,16,15 x bw

Leg Press
3 x 15 x 180 lbs

Calf Raises - Leg Press
6 x 20,20,15,15,15,15 x 180 lbs

Sherbros, I will need your support in a few weeks. I'm in a modeling contest, and the winner can win a one year contract with a modeling agency. I had the audition today, and I'm in the final 16 (That's right, there was only 16 people). There will be weekly vote where two people will be eliminated, and then a live final towards the end of March. Everything is done through online voting. Stay tuned!
 
Male Physique Templates - S&A Week 3
DB Face Pulls
5 x 10 x 25 lbs

DB Side Delts
5 x 12 x 22.5 lbs

Two Arm DB Curls
4 x 10 x 27.5 lbs

BB Shrugs
5 x 10 x 145 lbs

Lat Pulldowns Normal Grip
4 x 10 x 100 lbs

Lat Pulldowns Wide Grip
4 x 15 x 70 lbs

Progress after three weeks, definitely put size on the arms, delts, and traps.

 
Male Physique Templates - S&A Week 4
OH Press
6 x 10,10,10,9,8,8 x 95 lbs

High Incline Bench Press
6 x 12 x 35 lbs

French Press
6 x 12 x 55 lbs

DB Upright Rows
5 x 10 x 25 lbs

Incline Curls
5 x 8,7,7,7,7 x 27.5 lbs

Had a presentation tonight on my company's vision, mission, and purpose. It went great. I think of re-doing the presentation with myself as the subject as it was an option to begin with.

 
Male Physique Templates - S&A Week 4
Squats
3 x 10 x 250 lbs

Front Squats
3 x 10 x 160 lbs

Seated Leg Curls
3 x 20 x 120 lbs

Calf Raises - Seated Leg Press
5 x 20 x 150 lbs
2 x 18 x 150 lbs

Crunches
6 x 20
 
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Male Physique Templates - S&A Week 4
BB Curls
6 x 12 x 60 lbs

Cable Curls
6 x 12 x 32.5 lbs

Face Pulls
6 x 18,16,15,14,15,13 x 37.5 lbs

DB Shrugs
6 x 15 x 60 lbs

Cable Rows
5 x 10 x 120 lbs


 
Male Physique Templates - S&A Week 4
Dips
6 x 10 x bw + 25 lbs

JM Press
6 x 12 x 115 lbs

DB Upright Rows
5 x 15 x 25 lbs

Hammer Curls
5 x 13,12,11,10,10 x 30 lbs
 
Male Physique Templates - S&A Week 4
DB Face Pulls
6 x 10 x 27.5 lbs

DB Side Delts
6 x 12 x 25 lbs

Two Arm DB Curls
5 x 10,10,10,8,8 x 30lbs

BB Shrugs
6 x 12 x 155 lbs

Lat Pulldowns Normal Grip
5 x 10 x 102.5 lbs

Lat Pulldowns Wide Grip
5 x 15 x 72.5 lbs

Pretty happy with the Lateral Raises! 6 x 12 x 25lbs, strict. I could barely do 10 reps with 15 lbs without swinging two years ago. Slow progress, but it definitely shows in the size of the muscle as well.

Had the NAITSA photoshoot yesterday, had a blast. Felt good to disconnect and just have some fun. Can't wait to see the pictures! Here's a sneak peek

ae109986bf09487fb4efc5dd053537c6-610xh.jpg


Song of the day:
 
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Male Physique Templates - S&A DELOAD
(Monday, Feb 7)
OH Press
2 x 5 x 95 lbs

Squats
2 x 5 x 185 lbs

Front Squats
2 x 5 x 135 lbs

BB OH Tris Extensions
2 x 5 x 45 lbs

High Incline DB Press
2 x 5 x 22.5 lbs

DB Upright Rows
2 x 5 x 17.5 lbs

Incline DB Curls
2 x 5 x 20 lbs

Seated Leg Curls
2 x 5 x 115 lbs

Calf Raises
2 x 10 x 115 lbs

Reaching Sit-Ups
2 x 20,15

Deload, nothing exciting. Starting the metabolyte meso next week, short rests and supersets; can't wait!
 
Male Physique Templates - S&A DELOAD
Dips
2 x 8 x bw

BB Curls
2 x 5 x 55 lbs

Cable Face Pulls
2 x 5 x 42.5 lbs

Cable Curls
2 x 5 x 45 lbs

DB SHRUGS
2 X 5 X 55 LBS

DB Upright Rows
2 x 8 x 17.5 lbs

Hammer Curls
2 x 5 x 25 lbs

One Arm DB Row
2 x 6 x 55 lbs

Cable Rows
2 x 8 x 85 lbs

JM Press
2 x 6 x 95 lbs

Wide Grip Incline Bench
2 x 6 x 95 lbs
 
Male Physique Templates - S&A DELOAD
Sumo DL
2 X 5 X 225 LBS

Sumo Squats
2 x 5 x 135 lbs

BB Shrugs
2 x 8 x 135 lbs

DB Face Pulls
2 x 5 x 22.5 lbs

DB Side Delts
2 x 6 x 17.5 lbs

Two Arm DB Curls
2 x 6 x 17.5 lbs

45 Deg Back Raises
2 x 5 x 25 lbs

Lat Pull Downs Normal Grip
2 x 10 x 85 lbs
Wide Grip
2 x 10 x 70 lbs

Leg Press
2 x 6 x 180 lbs (2 plates each)

Calf Raises Leg Press
3 x 10 x 180 lbs

Cash me at the gym HOW BOW DAH!?
 
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