Power Physique | Page 42

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

  1. MatterOverMind Pulling for you

    MatterOverMind
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    Deadlift alley
    I think EVERYBODY could relate. I'm not even a fan, but that song perfectly aligned with the times.
     
    #821
    Bloodhy likes this.
  2. Bloodhy Blue Belt

    Bloodhy
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    Shoot Prep - Week 4
    Single Leg Curls

    3 x 12 x 100 lbs

    Seated Leg Curls
    3 x 12 x 175 lbs

    Seated Leg Press
    3 x 15 x 370 lbs

    Calf Raises - Seated Leg Press
    7 x 12 x 270 lbs

    Wood Choppers
    3 x 15ea x 30 lbs

    Decline Abs
    3 x 20 x bw

    AM BW: 181.6 lbs
    BW Post-Gym: 182.0 lbs


    Ok, one more... That scream at 2:26 is insane

     
    #822
  3. Bloodhy Blue Belt

    Bloodhy
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    Shoot Prep - Week 4
    Chest supported rows

    5 x 12 x 185 lbs
    5 x 12 x 135 lbs

    Bench
    4 x 10 x 185 lbs

    Cbl flys + DB Side Delts
    5 x 10+10 X 17.5 + 22.5 lbs

    Cable Pushdowns + EZ Curls superset
    4 x 12+10 x 55+55lbs

    BW Post gym: 179.8lbs!

    Walk
    25 min

    It's so weird that I'm under 180lbs...
    I starved myself all week and cut most of the carbs and fat. I had a cheat last night, 3 nutri grain bars with a protein bar and a bit of peanut butter. I figured I'd retain water today and be heavy because of the carbs but I guess not...
    I think it must have sped up my metabolism back to normal to see some carbs and fat. I'll take it either way!
     
    #823
    Last edited: Jul 23, 2017
  4. Bloodhy Blue Belt

    Bloodhy
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    Shoot Prep - Week 4
    AM

    Walk 25 min
    Abs Wheel 3 x 20
    Pull Ups 5x5

    PM
    Push-ups 5 x 20
    Vacuums 5 x 11 sec
    BW Squats 5 x 20

     
    #824
  5. Bloodhy Blue Belt

    Bloodhy
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    Shoot Prep - 1 Day Out
    Squats

    3 x 10 x 225 lbs

    Leg Curls
    3 x 10 x 145 lbs

    Bench
    3 x 10 x 185 lbs

    OH Press
    3 x 10 x 75 lbs

    Cable Pushdowns
    3 x 10 x 57.5 lbs

    Lat Pulldowns
    3 x 10 x 120 lbs

    Cable Rows
    3 x 10 x 125 lbs

    DB Side Delts
    3 x 10 x 22.5 lbs

    EZ Curls
    3 x 10 x 65 lbs

    Calf Raises - Smith Machine
    3 x 10 x 315 lbs

    Woke up at 179.8 lbs, which is exactly where I wanted to be! Also got some new LVFT shorts, a new pair of black and red chucks, and a fresh haircut. Going to get a spray tan right away too. Everything is on point, except for one thing. THE most important thing... I fucked up the peaking phase.

    I was supposed to do the pump-up workout two days out and stuff myself with carbs for a day and a half, then cut water for a day. Instead I did the pump workout the day before, stuff myself for half a day, and cut water for a day. We'll see what happens, not optimal but should be OK. I'd rather come in a bit flat and ripped than too full and watery without definition because I think the 6 pack is more important for a cover.
     
    #825
  6. Bloodhy Blue Belt

    Bloodhy
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    Deload
    Warm-up

    5 min 3mph 5%

    BTN Press
    2 x 10 x 65 lbs

    Squats
    2 x 6 x 185 lbs

    Calf Raises
    2 x 10 x 225 lbs

    BO Rows
    2 x 7 x 135 lbs

    Chin Ups
    2 x 7

    DB Bench
    2 x 8 x 70 lbs

    Shrugs
    2 x 8 x 60 lbs

    DB Curls
    2 x 7 x 25 lbs

    Side Delts
    2 x 8 x 20 lbs

    DB Flys
    2 x 8 x 40 lbs

    Leg Curls
    2 x 8 x 130 lbs

    Cable Pushdowns
    2 x 10 x 50 lbs

    Decline Abs
    2 x 15

    The photoshoot was amazing, such a great experience. I only have a couple pics on my phone, but I can't wait to see the touched up ones from the photographer. Here's a sneak peak

    [​IMG]

    Now I'm 13 weeks out and I'm planning the rest of my prep:
    First option, I do two 6 weeks meso with a deload in the middle.
    Second option, I do three mesos with 3-4-4 weeks duration respectively with two deloads.
    Third option, I do a 5 weeks metabolite meso, deload, 3 weeks regular hypertrophy meso on the lower rep range, deload, then heavy metabolites (Giant sets, drop sets, BFR) until the show.

    First option positives: A lot more hypertrophy. Easy to program, I do higher reps hypertrophy first meso and then metabolites techniques on the last
    First option negatives: Hard not to overreach when training that much - Increased risk of injuries given the extra volume on a cut

    Second option positives: Less stress, less fatigue
    Second option negatives: More deloads, which sucks - More chance of losing lean mass due to deloads - I don't know what to do for the last meso unless there's some strength somewhere in there.

    Third option positives: Safer - The low reps on the 3 weeks mesos might prime my body for the last meso.
    Third option negatives: I'm not sure how much I'll get out of the last meso, but I've never used BFR, giant sets and drop sets so it might be a nice new stimulus.

    When I ran 4 consecutive hypertrophy mesos for my last prep I got nothing out of the two last ones. Given the circumstances though, the third option seems to be the better option.
     
    #826
  7. Bloodhy Blue Belt

    Bloodhy
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    NPAA Canadian Championship Prep - 13 weeks out
    Metabolite Focus Week 1


    DB High Incline Bench
    3 x 15,13,11 x 55 lbs

    Cable Flys + Push-Ups Superset
    3 x 17+15,17+12,17+10, x 17.5lbs+bw

    Wide Grip Bench Giant Set (80 reps)
    5 x 20,15,13,13,12,9 x 95 lbs

    DB Side Delts
    2 x 12 x 17.5 lbs

    Hammer Curls
    2 x 12 x 30 lbs

    Rest periods are only 30 seconds for the whole mesocycle, and supersets are used to increase metabolites. For the first time, I'm adding Giant sets as well. It doesn't seem like much on paper, but I could barely move my arms for the delt raises afterward.
     
    #827
  8. Bloodhy Blue Belt

    Bloodhy
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    NPAA Canadian Championship Prep - 13 weeks out
    Metabolite Focus Week 1

    Leg Press
    3 x 15,13,11 x 360 lbs
    3 x 12 x 320 lbs

    Calf Raises

    6 x 20,13,12,12,12,12 x 320 lbs

    Seated Leg Curls

    3 x 1515,14 x 145 lbs

    Decline Abs

    2 x 12,9 x 30 lbs
     
    #828
  9. Bloodhy Blue Belt

    Bloodhy
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    NPAA Canadian Championship Prep - 13 weeks out
    Metabolite Focus Week 1

    One Arm DB Row
    3 x 18,16,14 x 55 lbs

    Chest Supp. Rows + Cable Rows Superset

    3 x 15+15 x 45+70 lbs

    Wide Grip Pulldowns

    2 x 20,15 x 75 lbs

    Cable Curls

    2 x 15,11 x 30 lbs

    Cable Upright Rows

    2 x 15 x 30 lbs

    Smith Shrugs

    2 x 15,12 x 180 lbs

    Decline Obliqus

    2 x 20

    Posing

    5 min
     
    #829
  10. Bloodhy Blue Belt

    Bloodhy
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    NPAA Canadian Championship Prep - 13 weeks out
    Metabolite Focus Week 1
    DB Bench

    3 x 18,12,8 x 65 lbs

    High Cable Flys

    3 x 20 x 17.5 lbs

    WIde Grip Incline

    2 x 15 x 95 lbs

    DB Side Delts

    2 x 12 x 17.5 lbs

    High Incline DB Press

    2 x 15 x 35 lbs

    Awesome session. Got a free pass at an LA Fitness close by and it was a pretty kool gym. Not that busy despite being rush hour and it had a lot of equipment.



     
    #830
  11. Bloodhy Blue Belt

    Bloodhy
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    NPAA Canadian Championship Prep - 13 weeks out
    Metabolite Focus Week 1

    Kickboxing Class

    One hour

    -

    Sumo Squats
    3 x 15,12,10 x 185 lbs

    45 Deg Back Raises

    3 x 20 x bw

    Sissy Squats

    3 x 15 x bw

    Seated Leg Curls

    3 x 18,14,12 x 130 lbs

    Cable Pushdowns Rope Grip

    3 x 20,16,12 x 30 lbs

    Calf Raises Smith Machine

    6 x 20,20,15,14,13,12 x 205 lbs

    Upward Cable Flys

    3 x 16,14,12 x 15 lbs

    Side Delts + DB Curls Superset

    3 x 8+8 x 15+25 lbs

    Posing

    10 min

    Got a 7 day pass at the UFC Gym where my old Muay Thai coach teaches. I had a blast, feels good to get back into it. Can't beat kickboxing for cardio, so much fun. I need to get a custom made mouth piece so I can start sparring. I broke a few teeth back in the days with a shitty mouth piece/no mouth piece, can't let that happen again.

    I'm 100% focused on the nationals right now and I put all of my energy into winning my IFPA-Pro Card; I want to bring the best possible shape I can and impress the audience with Olympia level posing skills.

     
    #831
  12. Bloodhy Blue Belt

    Bloodhy
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    NPAA Canadian Championship Prep - 13 weeks out
    Metabolite Focus Week 1


    PM
    Chin Ups Wide Grip (Giant Set: 40)

    8,7,6,5,4,4,3,3

    Assisted Chin Ups Wide Grip

    3 x 11,9,7 x -60lbs

    Row Machine

    2 x 20 x 60 lbs

    BO BB Shrugs

    2 x 20 x 95 lbs

    Cable Facepulls

    2 x 20 x 37.5 lbs

    Cable Curls Rope Grip

    2 x 20 x 27.5 lbs

    EV
    Skipping Rope

    2 x 3 min

    Endurance Bag Work

    6 x 2 min

    Technical Bag Work

    3 x 2 min


     
    #832
  13. Bloodhy Blue Belt

    Bloodhy
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    NPAA Canadian Championship Prep - 12 weeks out
    Metabolite Focus Week 2
    Incline DB Bench

    4 x 15,13,10,9 x 60 lbs

    Machine Flys + CG Push-ups Sueprset

    4 x 115 lbs
    20+16
    19+14
    18+12
    175+10

    Medium Grip BB Bench (Giant Set: 80)
    105lbs

    20,12,9,9,10,10,10

    DB Side Delts

    3 x 12,11,10 x 20 lbs

    Hammer Curls

    3 x 10 x 30 lbs

     
    #833
  14. Bloodhy Blue Belt

    Bloodhy
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    NPAA Canadian Championship Prep - 12 weeks out
    Metabolite Focus Week 2


    AM
    Leg Press

    3 x 17,14,14 x 380 lbs
    3 x 13,12,12 x 330 lbs

    Calf Raises - Leg Press
    6 x 21,16,14,14,13,12 x 330 lbs

    Seated Leg Curls
    3 x 17,16,15 x 150 lbs

    Cable Pushdowns - Rope Grip
    4 x 12,10,9,8 x 35 lbs

    EV
    Kickboxing Class

    1 Hour

    Went to the gym at 6:30 am so that I could do kickboxing at night. I know that putting as much time between the weights and the kickboxing is optimal; obviously it doesn't make sense to go train legs and then go to muay-thai right after. I was surprised that the gym was almost empty in the am, it was awesome and I'm seriously considering doing this split moving forward. I had a lot more energy than I thought in the AM simply because I was more focused instead of being burned out by my day at work.
     
    #834
  15. Bloodhy Blue Belt

    Bloodhy
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    NPAA Canadian Championship Prep - 12 weeks out
    Metabolite Focus Week 2


    AM
    One Arm DB Row

    4 x 18,16,14,11 x 60 lbs

    T Bar Rows + Cable Rows Superset

    4 x 50+85 lbs
    14+14
    12+12
    10+10
    9+9

    Wide Grip Pulldowns

    3 x 20,15,12 x 85 lbs

    Cable Curls

    3 x 15,12,11 x 32.5 lbs

    Upright Rows

    3 x 15 x 32.5 lbs

    Smith Shrugs

    3 x 15,12,10 x 200 lbs

    Decline Obliques

    3 x 20,20,16

    BW Post Gym: 180.6 lbs

    PM
    Kickboxing Class

    1 hour

    This kickboxing is absolutely helping my cut; I was 187lbs this day last week. I have to say I wasn't doing any cardio whatsoever beside a bit of walking... My cardio is surprisingly good in the class though, I can keep up with the pace without any problem.

     
    #835
  16. Bloodhy Blue Belt

    Bloodhy
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    NPAA Canadian Championship Prep - 12 weeks out
    Metabolite Focus Week 2

    AM
    DB Bench Press

    4 x 18,12,9,8 x 65 lbs

    High Cable Flys

    4 x 20 x 20 lbs

    Incline Wide Grip Bench

    3 x 15,12,10 x 105 lbs

    High Incline DB Press

    3 x 16,15,15 x 35 lbs

    DB Side Delts

    3 x 12 x 20 lbs

    Posing
    10 min

    "Re-Feed" meal tonight, bring on the Tim-Tams.
     
    #836
    Last edited: Aug 12, 2017
  17. Bloodhy Blue Belt

    Bloodhy
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    NPAA Canadian Championship Prep - 12 weeks out
    Metabolite Focus Week 2

    Kickboxing Class
    1 hour

    Sumo Deadlifts
    3 x 15 x 225 lbs

    BB Good Mornings
    3 x 10 x 75 lbs

    Sissy Squats
    3 x 20 x bw

    Seated Leg Curls
    3 x 18,16,14 x 140 lbs

    BB Calf Raises
    6 x 30,23,20,18,16,14 x 135 lbs

    Cable Pushdowns - Close Grip
    3 x 30,20,18 x 42.5 lbs

    Posing
    10 min

    I think 3 kickboxing class on top of 6 weight training sessions is the max I can fit in given the current stress levels at work, and that's totally fine.

    Still trying to figure out my posing routine for the next show. I don't want to do the exact same one I did, BUT, I think starting with the Archer is a good move. I want to switch the back pose to a Double Bi to make it original. Right now I'm mostly focus on the flow. Nice transitions with some arm and leg movement, not a static, boring, typical Men's Physique routine. I can't wait to see what the pros are going to come up with at the Olympia.

     
    #837
  18. Bloodhy Blue Belt

    Bloodhy
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    NPAA Canadian Championship Prep - 12 weeks out
    Metabolite Focus Week 2

    PM
    Chin-ups - 45 deg Inside Grip (Giant Set: 55)

    10,9,8,6,5,4,4,3,3

    RTS Row Machine

    3 x 20 x 40lbs ea

    Assisted Chin Ups Wide Grip

    4 x 10,9,8,7 x -50 lbs

    BO BB Shrugs

    3 x 22 x 105 lbs

    Cable Facepulls

    3 x 20 x 42.5 lbs

    Cable Curls - Rope Grip

    3 x 20 x 30 lbs

    DB Wrist Curls

    3 x 20 x 20 lbs

    Awesome Workout. Back up to 185 lbs today but it's nothing to worry about. I'm getting used to these big jumps in body weight due to carbs loading and water retention. I still lost an average 2 lbs in one week last week which is more than enough.

    Saw Atomic Blonde last night, beautiful movie. It's very aesthetic, and the music matches perfectly.

     
    #838
    Last edited: Aug 13, 2017
  19. Bloodhy Blue Belt

    Bloodhy
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    NPAA Canadian Championship Prep - 11 weeks out
    Metabolite Focus Week 3
    Incline DB Bench

    5 x 16,14,12,10,7 x 60 lbs

    Cable Flys + CG Push-ups Superset

    5 x 20 lbs + bw
    20+15
    20+12
    20+10
    20+9
    20+8

    Medium Grip BB Bench (Giant Set: 90)
    105lbs

    10,7,6,7,8,7,6,7,7,5,3,3

    DB Side Delts

    4 x 14,13,12,11 x 20 lbs

    Hammer Curls

    4 x 12.11.10.9 x 30 lbs

    Great workout, awesome pump. Progress porn:

    [​IMG]
     
    #839
  20. Bloodhy Blue Belt

    Bloodhy
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    NPAA Canadian Championship Prep - 11 weeks out
    Metabolite Focus Week 3


    AM
    Leg Press

    3 x 19,15,14 x 400 lbs
    3 x 13 x 360 lbs

    Calf Raises

    6 x 20,18,16,15,14,13 x 360 lbs

    Seated Leg Curls

    3 x 18,16,15 x 155 lbs

    ABS Machine
    4 x 20 x 50 lbs

    Cable Pushdowns - Rope Grip

    5 x 12,11,10,9,8 x 40 lbs

    PM
    Kickboxing Class

    1 hour




     
    #840

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