Power Physique | Page 39

Discussion in 'Training Logs' started by Bloodhy, Oct 19, 2012.

  1. Bloodhy Blue Belt

    Bloodhy
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    Redemption 2 weeks out
    AM
    Plank
    3 x 2 min (30 sec rest)
    Obliques
    3 x 30,25,20

    PM
    Warm up

    13 min 3.3mph 6%incline

    Pull-Ups

    5 x 10,10,9,8,8 x bw

    Pulldowns Inside Grip

    5 x 25 x 85 lbs

    Seated Cable Rows

    5 x 25 x 80 lbs

    Barbell Shrugs
    4 x 17,15,13,11 x 175 lbs

    Side Delts
    4 x 25,23,21,18 x 17.5 lbs

    Spider Curls
    4 x 25,22,20,18 x 17.5 lbs

    Posing
    10 min

    EV
    Walk

    20 min

    BW Post-gym: 175.6 lbs

    Last week of my last meso starts tomorrow. 6 workouts left until Showtime.
     
    #761
  2. Bloodhy Blue Belt

    Bloodhy
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    Redemption 2 weeks out
    AM
    Stairs

    10:20 min (640 steps)

    PM
    Warm up
    15 min 3.0 mph 5%incline

    Incline Bench - Medium Grip

    6 x 20,20,10,10,10,10 x 110 lbs

    Cable Flys + Pushups Superset

    6 x 20+20 x 22.5 lbs+bw

    DB Flat Bench

    5 x 13,12,11,10,10 x 52.5 lbs

    Upright Rows

    5 x 25,22,19,16,13 x 50 lbs

    BB Curls

    5 x 20,17,15,13,11 x 50 lbs

    Posing
    5 min

    One week out for my first show (2015) vs. one week out for my second show (2017):

    http://my.bodybuilding.com/photos/view/type/progress/

    Both pics taken at 175 lbs. I plan to shed another pound or two and then dry out and carb up 1 day before the show; should come in much fuller this time.
     
    #762
  3. Bloodhy Blue Belt

    Bloodhy
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    Redemption 1 Week out
    AM
    Abs Wheel

    3 x 6,5,5 x bw

    PM
    Squats

    3 x 15 x 215 lbs (1:30min rest)

    Seated Leg Press
    3 x 25 x 160 lbs (1:00 min rest)

    Seated Leg Curls
    3 x 25 x 115 lbs (1:00 min rest)

    Calf Raises - Seated Leg Press
    7 x 25,19,16,14,13,13,13 x 160 lbs (30 sec rest)

    Hanging Knee Raise
    4 x 20 x bw (30 sec rest)

    BW Post-Gym: 176.2 lbs

    At this point, motivation and inspiration are worth jackshit. It's all heart... and balls.

     
    #763
  4. Bloodhy Blue Belt

    Bloodhy
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    Redemption 1 Week out
    BO Rows

    6 x 25,22,19,16,15,15 x 115 lbs

    T Bar Rows Wide Grop + DB Rows Superset

    6 x 20+20 x 55 lbs + 25 lbs

    Wide Grip Pulldowns

    5 x 20,19,18,17,16 x 90 lbs

    2 Arm DB Curls

    5 x 18,15,12,11,10 x 25 lbs

    Thumbs Down Side Delts

    5 x 25,22,19,16,13 x 15 lbs

    DB Shrugs

    5 x 25,22,19,16,13 x 60 lbs
     
    #764
  5. Bloodhy Blue Belt

    Bloodhy
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    Redemption 1 Week out
    AM
    Walk (+Stairs x2)

    33 Min

    PM
    Warm-Up

    15 min 3.2mph 6% incline

    Close Grip Bench (1 min rest)

    6 x 15,15,11,10,10,10 x 155 lbs

    Pec Dec Flys (90 Deg Machine, 30 sec rest)

    6 x 20 x 90 lbs

    Low Incline DB Bench

    5 x 13,12,9,9,9 x 55 lbs

    Seated DB Shoulder Pres

    5 x 13,12,11,11,11 x 30 lbs

    Cabl Upright Rows (30 sec rest)

    5 x 25,23,21,19,17 x 35 lbs

    EV
    Walk

    20 min

     
    #765
  6. Bloodhy Blue Belt

    Bloodhy
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    Redemption 5 Days Out
    AM
    Walk (+Stairs 3x)

    40 min

    Abs Wheel
    3 x 7,6,6 x bw

    PM
    Warm-Up

    16 min 3.3mph 7% Incline

    Sumo DL

    3 x 8,8,15 x 255 lbs

    Conv DL

    1 x 6 x 235 lbs

    45 Deg Back Raises

    3 x 25 x 45 lbs

    Sissy Squats

    3 x 25 x Bw + 25 lbs

    Calf Raises - Seated Leg Press (30 sec rest)

    7 x 25,16,13,12,11,10,10 x 170 lbs

    Crunches (15 sec rest)

    4 x 20

    Posing

    20 min

    EV
    Walk

    20 min

    Workout was OK, nothing special. Got my new haircut today, and the tanning is coming along good as well.
    Also, I'm super excited to be representing my toastmaster group at a networking event tomorrow.

     
    #766
    Thunderhead likes this.
  7. Bloodhy Blue Belt

    Bloodhy
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    Redemption 4 days out
    AM
    Walk
    22:30 min
    Obliques
    3 x 30ea

    PM
    Warm up

    15 Min Walk

    Pull-Ups

    6 x 10,10,9,8,7,6 x bw

    Pulldowns Inside Grip

    6 x 20 x 90 lbs

    Seated Cable Rows

    6 x 25 x 90 lbs

    Barbell Shrugs (30 Sec Rest)
    5 x 25 x 135 lbs

    Side Delts
    5 x 25 x 15 lbs

    Spider Curls
    5 x 25 x 15 lbs

    EV
    Walk

    10 min

    That's it! Very last workout is done. I'll have a pump up workout on Saturday to fill up but the 4th meso is over.

     
    #767
  8. Bloodhy Blue Belt

    Bloodhy
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    Redemption 2 Days Out
    Squat

    3 x 10 x 215 lbs

    Leg Curls
    3 x 10 x 130 lbs

    Bench Press
    3 x 10 x 160 lbs

    OH Press
    3 x 10 x 70 lbs

    Incline Flys
    3 x 10 x 35 lbs

    Cable Pushdowns
    3 x 10 x 55 lbs

    Lat Pulldowns
    3 x 10 x 100 lbs

    Cable Rows
    3 x 10 x 120 lbs

    DB Side Delts
    3 x 10 x 25 lbs

    BB Curls
    3 x 10 x 55 lbs

    Calf Raises - Smith Machine
    3 x 10 x 225 lbs

    Been stuffing myself with carbs all day to fill up after that pump workout. I usually got 80g of carbs per day (roughly), now I got 80g of carbs PER MEAL. Physique update:


    Edit: Bodyweight Post-Cut 174.6lbs
     
    #768
    Last edited: May 19, 2017
  9. Bloodhy Blue Belt

    Bloodhy
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    Redemption - Deload
    Bench

    2 x 5 x 185 lbs

    Squats
    2 x 5 x 225 lbs

    BB Calf Raises
    2 x 10 x 225 lbs

    Cable Pushdowns
    2 x 8 x 52.5 lbs

    Cable Curls
    2 x 8 x 32.5 lbs

    Cable Flys
    2 x 10 x 22.5 lbs

    DB Side Delts
    2 x 8 x 20 lbs

    DB Shrugs
    2 x 5 x 55 lbs

    Leg Raises
    2 x 10 x bw

    You might have read this in the Pub, but I won my pro card. Placed 2nd in the open, and 4th with the pros. The prep definitely had its up and downs, but I'm beyond happy with the results. Between the full time job and full time school, I wondered quite a bit why I felt the need to prep for a show. I just knew I had to do it...

    In my heart, there was no question; I had to do it no matter what, even if I show up with my B-game. I was going to do my best and see what happens. It wasn't perfect, and I personally think my conditioning sucked, but I guess it was good enough on that day.

    I'm taking a week of my diet, and you can see the result below. I'm up 10 pounds in 4 days already. I give myself until Monday to slow down the binge and get right back on track for another prep. Another prep? You read that right. On my birthday, November 4th, I get the chance to compete again and win the IFPA pro status, which is international. That goal is extremely motivating for me, and I want to show up with my A-game and win the show that time. No excuse, no preparing for failure, an absolute savage dedication to a plan to victory.

    The things I want to work on are my conditioning, my posing, and adding some chest size. I have no excuse not to bring the best conditioning I can, this is a factor I can easily control by sticking to the plan. Posing is another thing I can definitely control and work on until it is perfect. Genetics are something I can't control though, and I can realistically only add so much size given the timeline I have. Looking at the pictures, I think my chest is the weakest area of my physique which I should focus on.

    Here's an update of my physique post-binge (ok ok... MID-binge...):
    [​IMG]
     
    #769
    The_observer86 likes this.
  10. Bloodhy Blue Belt

    Bloodhy
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    Redemption - Deload
    Deadlift - Conventional

    1 x 415 lbs
    F x 425 lbs

    Deadlift - Sumo
    1 x 425 lbs
    F x 435 lbs

    Deadlift - Hexbar
    2 x 405 lbs

    Chin-Ups Wide Grip
    2 x 5 x bw

    Lat Pulldowns
    2 x 8 x 100 lbs

    Cable Rows
    2 x 8 x 100 lbs

    DB Twist Curls
    2 x 10 x 20 lbs

    Side Delts
    2 x 10 x 20 lbs

    Cable Pushdowns
    2 x 6 x 57.5 lbs

     
    #770
  11. Bloodhy Blue Belt

    Bloodhy
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    Priming Meso, Week 1/4
    AM
    Walk

    15 min

    Static Stretching

    10 min

    Pull-Ups (Recon Ron)

    6,5,5,4,3

    PM
    Warm-up
    5 min 3 mph 5% incline

    Incline Bench

    2 x 8 x 135 lbs

    Bench
    1 x 8 x 185 lbs

    Facepulls
    1 x 8 x 50 lbs

    Hammer Curls
    1 x 8ea x 30 lbs

    BW Morning: 190.6 lbs
    BW Post-Gym: 186.6 lbs
    Crazy what one day of clean eating can do after a week of binge eating.

    I'm running the resensitizaton phase for the next 4 weeks. It has lower volume and heavier weights to prime your body for the next hypertrophy cycle.

    Thoughts on my last prep:
    During my last prep, I ran shoulder & arms meso 1&2 on a maintenance diet, and then chest & back meso 1&2 on a cutting diet. I grew some shoulders & arms but not chest or back. I conclude that I can build muscle on maintenance, but not on a cut.

    After the priming meso, I will run chest & arm meso 1 on a massing diet, then meso 2 on a maintenance to reinforce the muscle built, and then cut on a full body meso 1 & 2.

    Skipping the deload on a cutting diet was retarded. I had no choice, but it was definitely poor planning and I need to avoid that. I was aching everywhere. To counterbalance that, I started doing static stretching in the morning. I also started doing the recon ron because when I ran it before, it didn't interfere at all with my regular training. These extra pull-ups have to add some size over the next 20 weeks.
     
    #771
  12. Bloodhy Blue Belt

    Bloodhy
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    Priming Meso, Week 1/4
    AM
    Walk
    15 min

    Static Stretching
    10 min

    Chin-Ups (Recon Ron)
    6,5,5,4,3

    PM
    Warm-up
    5min 3mph 5%

    Squats
    2 x 7 x 275 lbs

    Sumo Deadlifts
    2 x 8 x 275 lbs

    BB Calf Raises
    5 x 8 x 275 lbs

    DB Leg Raises
    2 x 8 x 10lbs

    Bodyweight AM: 186.2 lbs
    BW Post-Gym: 182.6 lbs

    BIG NEWS
    . I landed a cover for a fitness magazine. Excited doesn't even begin to cover how I feel.


    Not related, but today's workout:
     
    #772
  13. MatterOverMind Pulling for you

    MatterOverMind
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    Deadlift alley
    Awesome! Congrats.
     
    #773
    Bloodhy likes this.
  14. NurseKnuckles My Mom's stronger than you belt

    NurseKnuckles
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    Hey @Bloodhy, are you PowerPhysique on Insta?
     
    #774
  15. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    backtracing in full effect yo
     
    #775
  16. Bloodhy Blue Belt

    Bloodhy
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    Priming Meso, Week 1/4
    AM
    Walk

    15 min

    Static Stretching

    10 min

    Pull-Ups (Recon Ron)

    6-5-5-4-3



    Thank you!

    Yes, my IG is @Power.Physique but there is a . in the middle.
     
    #776
  17. Bloodhy Blue Belt

    Bloodhy
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    Priming Meso, Week 1/4
    AM
    Static Stretching
    10 min

    PM
    BO Rows

    2 x 8 x 155 lbs

    BB Shrugs

    1 x 8 x 185 lbs

    BB Curls (IN THE SQUAT RACK)

    1 x 8 x 65 lbs

    DB Side Delts

    1 x 8 x 20 lbs

    Lat Pulldowns

    1 x 8 x 120 lbs

    AM Bodyweight: 185.2 lbs
    PM Bodyweight: 183.2 lbs

    MRV

    I will start keeping track of my soreness levels in order to figure out my MRV for each muscle groups. Two days after squat day (2x squat, 2x Sumo DL), I can feel soreness in my hams if I stretch them, but not much in my quads or calves.


     
    #777
  18. Bloodhy Blue Belt

    Bloodhy
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    Priming Meso, Week 1/4
    Warm-Up
    5 min 3mph 5%

    Wide Grip Bench

    2 x 8 x 185 lbs

    Incline DB Bench

    1 x 8 x 70 lbs

    OH Press

    1 x 8 x 105 lbs

    Upright Rows

    1 x 7 x 85 lbs

    Feels good to focus on strength and lower reps. This is only week 1 but the weights will increase.
     
    #778
  19. Bloodhy Blue Belt

    Bloodhy
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    Priming Meso, Week 1/4
    AM
    Pull-Ups (Recon Ron)

    6,5,5,4,3

    PM
    Warm-Up

    5 Min, 3 Mph, 5%

    Conv. Deadlifts

    2 x 8,7 x 315 lbs

    Front Squats

    2 x 8 x 155 lbs

    45 Deg Back Raises

    2 x 8 x bw+60 lbs

    Modified Candlestick

    1 x 8

    Calf Raises (Seated Leg Press)

    5 x 8 x 230 lbs

    My lower back tires up really quick on Conv Deadlifts, must be why I never trained them. I'm pretty sure that is the weak link; I'll record my form and make sure I'm doing everything right.

    When it comes to cues, I keep the bar above the middle of my foot, I brace my core, take the slack off the bar before pulling, engage my lats, and think about pushing the hips in rather than just pulling back. I think my lower back is just weaker than everything else and it gives up first, we'll see.
     
    #779
    Last edited: Jun 3, 2017
  20. Bloodhy Blue Belt

    Bloodhy
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    Priming Meso, Week 1/4
    Lat Pulldowns - Wide-Grip

    2 x 8 x 140 lbs

    T-Bar Rows

    1 x 8 x 90 lbs

    Shrugs - Trap Bar
    1 x 8 x 185 lbs

    Side Delts - Thumbs Down

    1 x 8 x 20 lbs

    EZ Curls

    1 x 8 x 75 lbs
     
    #780

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