Power Physique

Redemption 6 Weeks out
Narrow grip Pulldown
6 x 15,13,11,10,9,8 x 130 lbs

Medium Grip Pulldown
6 x 15 x 85 lbs

BB Shrugs
5 x 15,15,14,13,12 x 185 lbs

MTS Row machine
5 x 12 x 60 lbs

Cable Facepulls
5 x 15 x 42.5 lbs

Rope twist curls
5 x 15,14,13,12,11 x 40 lbw

DB Side Delts
5 x 15,14,13,12,11 x 22.5 lbs

Posing
5 min

Last day of the Chest & Back Basic Hypertrophy meso.
I'll take a few days off and then start the last meso until the show; Chest & Back Metabolite Focus.

 
Redemption 5 Weeks out
Walk
45 min

No Carbs for the next three days... FML.
 
Redemption 5 Weeks out
Medium Grip Incline Bench
3 x 20,20,18 x 95 lbs

High Cable Flys + Pushups Superset
3 x 20+10 x 15lbs+bw

DB Flat Bench
2 x 12 x 50 lbs

EZ Upright Rows
2 x 20 x 45 lbs

EZ Curls
2 x 22, 15 x 45 lbs

Insane pump. This meso focuses on short rest (30sec-1min) and high reps (10-30 reps).

 
Redemption 5 Weeks out
Squat Heels on Plates
3 x 22,20,20 x 175 lbs

Seated Leg Press
3 x 22,20,18 x 130 lbs

Seated Leg Curls
3 x 20,17,15 x 100 lbs

Calf Raises (Seated Leg Press)
6 x 25,20,18,16,14,12 x 130 lbs

Hanging Leg Raises (Knees to chest)
2 x 20,15 x bw

I'm convinced my legs grew through these four meso focused on upper body. They've been on the back burner, but I've been really focusing on engaging the muscles and using full ROM; I think the improvement in technique made up for the decrease in volume.

Also, I'm buying squatting shoes ASAP. I've trained in Chucks ever since I started lifting weights, but my quads fire up when I use a plate under my heels. I'd probably have quads like robb if I started that years ago...


 
Redemption 5 Weeks out (Friday, April 21, '17)
BO Rows
3 x 25,22,19 x 95 lbs

T Bar Rows Wide Grip + DB Rows Superset
3 x 15+15 x 45+20 lbs

Wide Grip Pulldowns
2 x 20 x 85 lbs

Two Arm DB Curls
2 x 22,20 x 20 lbs

Thumbs Down Side Delts
2 x 20 x 15 lbs

DB Shrugs
2 x 20 x 55 lbs
 
Redemption 5 Weeks out
Close Grip Bench
3 x 20,12,12 x 135 lbs

Leg Raises
2 x 20 x bw

Pec Dec Flys
3 x 22,18,15 x 85 lbs

Low Incline DB Bench
2 x 20,20 x 42.5 lbs

Seated DB Shoulder Press
2 x 15,15 x 25 lbs

Cable Upright Rows
2 x 22,20 x 25 lbs

Posing
10 min


Fellow sherloggers, I have completed my Bachelor Degree. Words cannot explain the feeling that ran through me when I walked out of campus for the last time; a mix of pride, joy, and fulfilment.
 
Last edited:
Bloodhy said:
Redemption 5 Weeks out
Close Grip Bench
3 x 20,12,12 x 135 lbs

Leg Raises
2 x 20 x bw

Pec Dec Flys
3 x 22,18,15 x 85 lbs

Low Incline DB Bench
2 x 20,20 x 42.5 lbs

Seated DB Shoulder Press
2 x 15,15 x 25 lbs

Cable Upright Rows
2 x 22,20 x 25 lbs

Posing
10 min


Fellow sherloggers, I have completed my Bachelor Degree. Words cannot explain the feeling that ran through me when I walked out of campus for the last time; a mix of pride, joy, and fulfilment.
Click to expand...

Congrats on your degree.
 
Redemption 4 weeks out
AM - Crunches
3 x 30 ea

PM
Sumo Deadlifts
3 x 15 x 235 lbs

Conv Deadlifts
3 x 15 x 190 lbs

45 Deg Back Raises
3 x 25,20,20 x bw

Sissy Squats
3 x 22,18,18 x bw

Calf Raises (Smith Machine on Plate)
6 x 25,18,15,12,10,9 x 155 lbs

Oblique Crunches
2 x 20,15 x bw

Posing
5 min

Sure as hell felt like a crossfit workout. Deadlift sets of 15 with short rests, wtf have I got myself into.

 
Last edited:
Redemption 4 weeks out
AM
Walk
15 min

PM
Warm up
10 min 3mph 5%incline

Pull-Ups
3 x 10,9,8 x bw

Pulldowns Inside Grip (Dbl Pulley)
3 x 25 x 35 lbs

Seated Cable Rows
3 x 25 x 70 lbs

Barbell Shrugs
3 x 25,22,19 x 135 lbs

Side Delts
3 x 25,22,19 x 15 lbs

Spider Curls
3 x 25,22,15 x 15 lbs

Posing
5 min

Starting to track my morning routine and warm-up cardio. I gotta step it up a notch; it'll be showtime next thing I know.

 
Redemption 4 Weeks out
AM
Streching - 10 min
Plank - 3 x 1:30 min (30 sec rest)
Abs Wheel - 3x3

PM
Medium Grip Incline Bench
4 x 20,20,116,13 x 100 lbs

High Cable Flys + Pushups Superset
4 x 20+10 x 17.5lbs+bw

DB Flat Bench
3 x 12 x 52.5 lbs

EZ Upright Rows
3 x 20 x 45 lbs

EZ Curls
3 x 20 x 45 lbs

 
Last edited:
Redemption 4 Weeks out
AM
Walk
20 min

PM
Warm Up
10 Min, 3.2 mph, 5% Incline

Squat Heels on Plates
3 x 20,18,16 x 185 lbs

Seated Leg Curls
3 x 20 x 105 lbs

Seated Leg Press
3 x 25 x 140 lbs

Calf Raises (Seated Leg Press)
6 x 25,20,16,12,10,10 x 140 lbs

Hanging Leg Raises
2 x 30,25,20 x bw

Posing
15 min

I finally figured out my whole routine, and that's fucking exciting. Now I can practice the exact same routine for 3 weeks and tweak the details to make it perfect. I gotta go buy my trunks this weekend which is also nice.

I have my graduation party tomorrow night though, and I can't deviate from my diet. I'm a bit behind schedule body weight wise, so I have to stick to the plan 110% until the show.

 
Redemption 5 Weeks out (Friday, April 28, '17)
AM
Walk
15 min

PM
BO Rows
4 x 25,21,19,16 x 100 lbs

Chest Supported Rows Wide Grip + DB Rows Superset
4 x 15+15 x 50+22.5 lbs

Wide Grip Pulldowns
3 x 20,20,16 x 82.5 lbs

Two Arm DB Curls
3 x 20,14,12 x 22.5 lbs

Thumbs Down Side Delts
3 x 21,20,19 x 15 lbs

DB Shrugs
3 x 20 x 55 lbs
 
Redemption 4 Weeks out
AM
Walk
45 min

PM
Warm-up
10 min, 3mph, 5% incline

Close Grip Bench
4 x 15,15,12,10x 145 lbs

Crunch Machine
3 x 20 x 70 lbs

Pec Dec Flys
4 x 25,22,19,16 x 90 lbs

Low Incline DB Bench
3 x 20,16,12 x 45 lbs

Seated DB Shoulder Press
3 x 16,15,14 x 25 lbs

Cable Upright Rows
3 x 23,21,20 x 27.5 lbs

Posing
10 min

Had an absolute blast at my graduation party last night! Lots of people showed up, the food was great, and the rounds were plenty.

 
Redemption 3 weeks out
Walk
25 min

PM
Sumo Deadlifts
3 x 8 x 245 lbs

Conv Deadlifts
3 x 8 x 225 lbs

45 Deg Back Raises
3 x 25,22,19 x 25 lbs

Sissy Squats
3 x 20,17,15 x 15 lbs

Calf Raises (Smith Machine on Plate)
6 x 20,17,12,12,12,12 x 185 lbs

Sit-Ups
3 x 30,25,20

 
Redemption 3 weeks out
AM
Crunches
3 x 30
Obliques
3 x 30,25,20

PM
Warm up
10 min 3mph 5%incline

Pull-Ups
4 x 10,9,8,7 x bw

Pulldowns Inside Grip
4 x 25 x 80 lbs

Seated Cable Rows
4 x 25 x 75 lbs

Barbell Shrugs
3 x 25,23,20 x 155 lbs

Side Delts
3 x 25,22,20 x 17.5 lbs

Spider Curls
3 x 25,25,20 x 17.5 lbs

Posing
10 min

EV
Walk
20 min

Re-performed my Capstone presentation in front of 100 people today. It went really well and a guy advised us to start a consulting business!
 
Redemption 3 weeks out
Thursday, May 4, '17

Warmup
11 min, 3.3 mph, 5.5%

Medium Grip Incline Bench
5 x 20,20,17,14,12 x 105 lbs

Cable Flys + Pushups Superset
5 x 20+10 x 20lbs + bw

DB Flat Bench
4 x 13,13,13,12 x 52.5 lbs

EZ Upright Rows
4 x 25,22,19,16 x 50 lbs

EZ Curls
4 x 20 x 50 lbs

Posing
20 min

______________________________________________________________________________________________
Redemption 3 weeks out
Friday, May 5, 2017

Warmup
5 min, 3 mph, 5.5% incline

High Bar Squat
3 x 15 x 205 lbs

Seated Leg Press
5 x 25 x 150 lbs

Seated Leg Curls
3 x 25,22,10 x 110 lbs

Calf Raises - Leg Press
6 x 25,20,16,14,14,14 x 150 lbs

Hanging Knee Raise
4 x 30,25,20,15 x bw

__________________________________________________________________________________________________
Redemption 2 weeks out
Sunday, May 7, '17
AM
Walk - 15 min

PM
BO Rows
5 x 25,23,21,29,17 x 110 lbs

Chest Supp. Rows Wide Grip + DB Rows Superset
5 x 15+15 x 55 lbs + 25 lbs

Wide Grip Pulldowns
4 x 20,20,18,16 x 90 lbs

2 Arm DB Curls
4 x 18,15,12,12 x 22.5 lbs

Thumbs Down Lateral Raises
4 x 25,22,19,16 x 15 lbs

DB Shrugs
4 x 19,19,16,12 x 55 lbs

EV
Walk - 25 min
 
Redemption 2 Weeks out
AM
Walk
32.5 min

Abs Wheel
3 x 5,4,4 x bw

PM
Warm-up
12 min, 3.3 mph, 5.5% incline

Close Grip Bench
5 x 15,15,10,9,8 x 155 lbs

Pec Dec Flys
5 x 25 x 95 lbs

Low Incline DB Bench
4 x 15,9,9,9 x 55 lbs

Seated DB Shoulder Press
4 x 13,12,11,11 x 27.5 lbs

Cable Upright Rows
4 x 25,23,21,19 x 30 lbs

Playing with the playlists on Google Play; there's a really good mix of new and older stuff.

Also, super pumped for that Deadlift competition. I'm aiming to pull 500 lbs Conventional. I pulled 515 sumo before, but my conventional was always a good 80 lbs weaker.

 
Redemption 3 weeks out
AM
Walk
33.5 min

PM
Warm-up
13 min, 6% Incline, 3.0 mph

Sumo Deadlifts
3 x 8 x 255 lbs

Conv Deadlifts
3 x 8 x 235 lbs

45 Deg Back Raises
3 x 25,22,19 x 35 lbs

Sissy Squats
3 x 20 x 20 lbs

Calf Raises (Barbell)
6 x 20,18,16,15,14,12 x 195 lbs

Sit-Ups
3 x 35,30,25 x bw

EV
Walk
20 min

Way too much walking in here... FML.

EDIT: If you're wondering why I walk so much, there are two reasons. First, it's low impact and preserves the leg muscles better than HIIT. Second, it's not as fatiguing as other forms of cardio, and my energy levels are already pretty low from the cut. I'd rather have an easy form of cardio and spend all I have on the weights. The goal is to actually build as much muscle as you are burning from the weight loss; ideally it equalizes and you don't gain/lose any, only burn fat.

 
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