Power Physique

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.
 
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.
 
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.

 
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
 
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

 
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.

 
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.

 
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
 
Last edited:
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...):
 
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

 
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.
 
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:
 
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.


 
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.
 
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.
 
Last edited:
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
 
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