Power Physique | Page 43

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

  1. Bloodhy Blue Belt

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


    AM
    One Arm DB Rows

    5 x 18,16,14,12,10 x 65 lbs

    Chest Supp. Rows + Cable Rows Superset
    5 x 50+90 lbs

    14+14
    12+12
    10+10
    9+9
    8+8

    Wide Grip Pulldowns

    4 x 15 x 90 lbs

    Cable Curls - 45 deg grip

    4 x 15 x 35 lbs

    Cable Upright Rows

    4 x 18,17,16,15 x 35 lbs

    Smith Shrugs + Decline Abs Superset

    4 x 220 lbs+bw
    18+20
    17+20
    16+20
    15+15

    PM
    Kickboxing Class

    Left Hook + Right Kick
    Switch kick + Right Elbow
    1-2-3, Right kick, 1-2
    Double Right Kick + Double Left Kick

     
    #841
  2. Bloodhy Blue Belt

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


    PM
    Pull Ups 45 deg outside grip (Giant Set: 70)

    12,9,7,6,2,5,5,4,5,4,2,3

    Assisted Medium Grip Chin Ups

    5 x 10,9,8,7,6 x -45 lbs

    RTS Row Machine

    4 x 20 x 45 lbs each

    BO BB Shrugs

    4 x 25,24,23,22 x 110 lbs

    Cable Facepulls

    4 x 20 x 45 lbs

    Cable Curls Rope Grip

    4 x 20 x 32.5 lbs

    Trained on Friday but didn't log. I felt like shit so I had a feel good workout, mostly shoulders & arms.
    All that I ate this weekend, we'll pretend it didn't happened...
    Bodyweight: Classified

     
    #842
  3. Bloodhy Blue Belt

    Bloodhy
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    NPAA Canadian Championship Prep - 10 weeks out
    Metabolite Focus Week 4 - Tuesday


    Incline DB Bench
    6 x 18,15,11,8,7,6 x 65 lbs

    Cable Flys + CG Push Ups Superset
    6 x 15+15 x 20lbs + bw

    Medium Grip Incline Bench (Giant Set: 100@95lbs)
    10,9,8,7,8,7,8,9,7,8,12,7

    DB Side Delts
    5 x 15,14,13,12,11 x 20 lbs

    Hammer Curls
    5 x 15,14,13,12,11 x 30 lbs
     
    #843
  4. Bloodhy Blue Belt

    Bloodhy
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    NPAA Canadian Championship Prep - 10 weeks out
    Metabolite Focus Week 4 - Wednesday

    Leg Press
    3 x 20,17,17 x 410 lbs
    3 x 17,16,15 x 360 lbs

    Calf Raises

    7 x 20,19,15,15,15,15,15 x 360 lbs

    Seated Leg Curls

    3 x 19,16,16 x 160 lbs

    Cable Pushdowns Rope Grip

    6 x 15,14,13,12,11,10 x 40 lbs

    Hanging Knee Raises

    5 x 20 x bw

     
    #844
  5. Bloodhy Blue Belt

    Bloodhy
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    NPAA Canadian Championship Prep - 10 weeks out
    Metabolite Focus Week 4

    One Arm DB Row
    6 x 18,16,12,11,10,9 x 70 lbs

    Chest Supp Rows + Cable Rows Superset
    6 x 50+100 lbs

    14+14
    12+12
    10+10
    9+9
    8+8
    7+7

    Wide Grip Pulldowns

    5 x 15,14,13,12,11 x 100 lbs

    Cable Curls 45 deg inside gripe

    5 x 15 x 40 lbs

    Cable Facepulls

    5 x 20,16,15,14,13 x 40 lbs

    Smith Shrugs

    4 x 18,12,10,9 x 240 lbs

    Finished watching 13 Reasons Why, what a show! I have an idea on what the second season might look like.

     
    #845
  6. Bloodhy Blue Belt

    Bloodhy
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    NPAA Canadian Championship Prep - 10 weeks out
    Metabolite Focus Week 4
    DB Flat Bench

    6 x 19,12,10,7,7,7 x 70 lbs

    High Cable Flys

    6 x 20,20,19,18,17,16 x 22.5 lbs

    Incline Wide Grip Bench

    5 x 12,10,7,7,7 x 115 lbs

    High Incline DB Press
    5 x 17,12,10,8,7 x 45 lbs

    DB Side Delts
    5 x 16,12,10,10,8 x 22.5 lbs

    Cable Tris + Curls Superset
    3 x 42.5lbs
    15+15
    15+12
    15+10
    30

    Posing
    5 min

    I'm incorporating some of Champ Champ's moves into my posing routine. I'll open with this to shock the audience into remembering me:

     
    #846
  7. Bloodhy Blue Belt

    Bloodhy
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    NPAA Canadian Championship Prep - 10 weeks out
    Metabolite Focus Week 4

    Sumo Deadlifts
    3 x 15 x 245 lbs

    BB Good Mornings

    3 x 10 x 85 lbs

    Sissy Squats

    3 x 25 x bw

    Seated Leg Curls

    3 x 20,15,13 x 160 lbs

    Cable Pushdowns - Close Grip

    4 x 20,16,13,10 x 50 lbs

    BB Calf Raises

    7 x 30,25,22,20,16,12,10 x 155 lbs

    What an amazing feat by the man himself, Gregor McConor. He made MMA fans proud and surpassed what everybody expected of him. This fight cements his legacy as one if not the most amazing MMA fighter to ever live. He is the definition of a martial artist and his will is unbreakable. Very inspiring.

     
    #847
  8. Bloodhy Blue Belt

    Bloodhy
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    NPAA Canadian Championship Prep - 9 weeks out
    Metabolite Focus Week 4

    PM
    Pull Ups 45 deg inside grip (Giant Set: 100)

    13+9+5+5+5+5+5+5+5+5+5+5+5+4+4+4+4+4+3

    Assisted Medium Grip Chin Ups

    5 x 15,14,13,12,11 x -70 lbs

    Cable Facepulls
    5 x 20 x 50 lbs

    RTS Row Machine

    5 x 20 x 50 lbs each

    Smith Shrugs

    5 x 30,25,22,18,15 x 115 lbs

    Cable Curls Rope Grip

    5 x 30,25,20,15,10 x 35 lbs

    This is fucking exciting. I'm 9 weeks out but I absolutely have to deload this week, I'm dead and my metabolism is slow as hell so I think I overreached. That leaves me 8 weeks of training, but the Hypetrophy program I have been on this whole year is 4 weeks on then 1 week deload which complicates things...

    Jeremy Buendia's coach JUST came out with an 8-week program, high in volume. I know it's not the program Buendia is on, but it's the same coach and it has to be at the very least decent. It starts on Friday right after my deload. I think I'll give it a shot!

    I just got access to the first week, it's five days training, two mesos with no deloads in between. The first one seems to be high volume but low reps (5-8) and the second one is supposed to focus on metabolites. It doesn't say what weights to use, or when to use the metabolite techniques. Seems to be very high in volume given the amount of sets per workout, and the variability is high as well with up to 11 different exercises on the same day. That's about 40 working sets on that day for the first week, I wonder how they can overload from here.

    Split goes like this: (Edit: this is a bro-split)
    Legs
    Chest & Tris
    Rest
    Back & Bis
    Shoulders, Delts & Traps
    Tris & Bis
    Rest

    On the positive side, it should be easy to recover from because you don't hit body parts twice a week except for arms and there's two rest days which allows for more cardio.
    On the negative side, the rep ranges are quite low, and there's no instructions on when to use the metabolites.
    The variability is high, but if I'm going to compete, might as well throw everything but the kitchen sink to my body in terms of new stimuli.

     
    #848
    Last edited: Aug 28, 2017
  9. Bloodhy Blue Belt

    Bloodhy
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    NPAA Canadian Championship Prep - 9 weeks out
    DELOAD

    Pause Bench
    2 x 7 x 185 lbs

    Paused Seated Leg Curls

    2 x 8 x 145 lbs

    Wide Grip Lat Pulldowns

    2 x 8 x 120 lbs

    Seated Cable Rows

    2 x 8 x 122.5 lbs

    Cable Flys

    2 x 10 x 27.5 lbs

    Leg Extensions
    2 x 8 x 145 lbs

    Hammer Curls
    2 x 10 x 25 lbs

    DB Side Delts
    2 x 7 x 25 lbs

    Cable Pushdowns
    2 x 10 x 42.5 lbs

    BB Calf Raises
    2 x 8 x 225 lbs

    Decline Abs
    2 x 10

    Banana Bag - Technical work
    3 x 2 min

    Posing
    10 min

     
    #849
  10. Bloodhy Blue Belt

    Bloodhy
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    NPAA Canadian Championship Prep - 8 weeks out
    FST-7 Week 1
    Leg Extensions (1-1/2 Reps)

    4 x 10,9,8,7 x 115 lbs

    Squats + Lunges Superset

    4 x 10+10 x 185 lbs + 45 lbs

    Hack Squats Machine

    4 x 10 x 90 lbs

    Leg Curls - Lying+Seated Superset

    3 x 10+10 x 115+110 lbs

    45 Deg Back Raises
    3 x 20,19,18 x bw

    Seated calf Raises
    3 x 20 x 45 lbs

    Smith Calf Raises
    3 x 20 x 115 lbs

    Seated Leg Press Calf (Full reps + Half reps)
    4 x 20+10 x 150 lbs

    Leg Press Partials
    4 x 20 x 290 lbs

     
    #850
    Last edited: Sep 5, 2017
  11. Bloodhy Blue Belt

    Bloodhy
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    NPAA Canadian Championship Prep - 8 weeks out
    FST-7 Week 1
    DB Bench (Negatives)

    4 x 11 x 55 lbs

    Dips (Ladders - 10 full, 5 top, 5 bot)

    3 x 20 x bw

    Incline DB Press Supersets

    3 x 10+10 x 40+25 lbs

    Upward Flys Supersets

    3 x 10+10 x 12.5+7.5

    Chest Press Machine

    4 x 15 x 50 lbs

    Cable Pushdowns + Diamond Push Ups Supersets

    4 x 10+10 x 47.5lbs + bw

    Close Grip Bench

    3 x 12,11,10 x 95 lbs

    OH DB Extensions

    4 x 15 x 20 lbs

     
    #851
  12. Bloodhy Blue Belt

    Bloodhy
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    NPAA Canadian Championship Prep - 8 weeks out
    FST-7 Week 1

    Walk
    40 min

    Crunches
    4 x 25

    Hanging Leg Raises
    3 x 20

    Reverse Crunches
    2 x 20
     
    #852
  13. Bloodhy Blue Belt

    Bloodhy
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    NPAA Canadian Championship Prep - 8 weeks out
    FST-7 Week 1

    Pull-ups + Tbar Rows Superset
    3 x bw+45lbs

    10+20
    8+20
    7+20
    6+20

    Kroc Rows

    4 x 20 x 70 lbs

    Chest Supp. Row Supersets
    4 x 12+12 x 45+25 lbs

    MTS Row Machine + Partials

    4 x 15+5 x 40 lbs

    Straight BB Curls + Hammer Curls Superset

    4 x 12+8 x 40+25 lbs

    Machine Preacher Curls (Giant Set: 60)

    12.9,10,9,6,7,7

    My legs haven't been this sore since... probably ever. It's been 3 days and they are just as sore...
    Loving this program so far, it's fun to mix things up a lot and use bodybuilding techniques like negatives, partial reps, and supersets.
    I also practice poses between sets to fill the muscles with blood.

     
    #853
  14. Bloodhy Blue Belt

    Bloodhy
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    NPAA Canadian Championship Prep - 8 weeks out
    FST-7 Week 1


    AM
    Upright Rows EZ + DB Supersets

    4 x 20+10 x 55+20lbs

    Alternating Front Raises (Full + Partials)

    3 x 15+3 x 15lbs

    DB Leaning Single Side Delts

    4 x 15 x 10 lbs

    Machine Lateral Raises

    4 x 20 x 40 lbs

    Rear Delts

    3 x 20 x 7.5 lbs

    Reverse Pec Deck

    3 x 22,20,18 x 70 lbs

    PM
    Walk

    50 min

    Standing DB Side Abs
    4 x 25ea x 20 lbs

    Russian Twist
    4 x 30 x 20 lbs

    Saving my calories for the big day tomorrow: UFC 215! Not the best card but oh well, the seats are amazing and I'm going with good friends; it'll be fun no matter what!
     
    #854
  15. Bloodhy Blue Belt

    Bloodhy
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    NPAA Canadian Championship Prep - 8 weeks out
    FST-7 Week 1 (Saturday)

    AM
    Walk

    60 min

    Plank

    3 x 2 min

    Oblique Crunches

    4 x 30

    Vacuums

    4 x 16,12,16,12 sec

    PM
    Alternating DB Curls

    4 x 15,13,11,10 x 25 lbs

    Cable Curls - Full + Negatives

    4 x 12+3 x 37.5 lbs

    Conc. Curls

    3 x 10 x 25 lbs

    Spider EZ Curls - Full + Negatives

    4 x 12+4 x 35 lbs

    Rope Pushdowns

    4 x 20,15,10,10 x 35 lbs

    EZ Skullcrushers

    3 x 20 x 35 lbs

    Cable Kickbacks

    3 x 10 x 10 lbs

    Reverse Grip Cable Pushdowns

    4 x 20,20,15,15 x 30 lbs

    That's right, my split has an arm day, which is both comical and awesome.
    UFC 215 was a memorable night. Got some free foods because nobody knew where our seats were, got to shake hands with Big John and see Joe Rogan, Bruce Buffer, DC, and all the fighters walk in, and won the Stephens bet which means my bro had to wear daisy dukes to the pub afterward.
     
    #855
  16. Bloodhy Blue Belt

    Bloodhy
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    NPAA Canadian Championship Prep - 7 weeks out
    FST-7 Week 2

    Leg Extensions (1.5 reps)
    4 x 11 x 115 lbs

    Squats + Lunges Supersets

    4 x 12+12 x 185+45 lbs

    Hack Squats Machine

    4 x 13,12,11,10 x 90 lbs

    Lying Leg Curls + Leg Curls Supersets

    3 x 13+13 x 110+115 lbs

    Toe Press Full+partials

    5 x 20+10 x 160 lbs
     
    #856
  17. Bloodhy Blue Belt

    Bloodhy
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    NPAA Canadian Championship Prep - 7 weeks out
    FST-7 Week 2

    AM
    DB Bench Negatives

    4 x 15 x 55 lbs

    Dips - Ladders (12 full 5 top 5 bot)

    3 x 12 x bw

    Incline DB Bench Supersets
    3 x 13+13 x 40+25 lbs

    Flys
    3 x 20 x 12.5 lbs

    Chest Press Machine
    4 x 15 x 70 lbs

    Cable Pushdowns + DB OH Extensions
    5 x 12+12 x 47.5+22.5 lbs

    PM
    Walk

    30 min
     
    #857
    Last edited: Sep 13, 2017
  18. Bloodhy Blue Belt

    Bloodhy
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    NPAA Canadian Championship Prep - 7 weeks out
    FST-7 Week 2 (Wednesday)

    Walk
    30 min

    Crunches
    4 x 35

    Leg Raises
    4 x 20
     
    #858
  19. Bloodhy Blue Belt

    Bloodhy
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    NPAA Canadian Championship Prep - 7 weeks out
    FST-7 Week 2
    AM
    Pull-Ups + TBar Rows Supersets

    4 x 10,9,8,7+20 x bw+50

    Stiff Arm Pulldowns

    3 x 20 x 35 lbs

    Kroc Rows

    4 x 22,22,15,14 x 70 lbs

    Chest Supp. Rows Supersets

    4 x 14+12 x 45+25 lbs

    Iso Lateral Rows Machine (Full+Partials)

    4 x 16+5 x 50 lbs

    EZ BB Curls + Hammer Curls

    4 x 10+10,9,8,7 x 45+25 lbs

    Machine Preacher Curls (Giant set: 60)

    3 x 20 x 40 lbs

    EV
    Walk

    35 min

     
    #859
    Last edited: Sep 15, 2017
  20. Bloodhy Blue Belt

    Bloodhy
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    NPAA Canadian Championship Prep - 7 weeks out
    FST-7 Week 2

    Upright Rows EZ + DB Supersets
    4 x 21+10 x 55+22.5lbs

    Alternating Front Raises (Full+Partials)

    3 x 15+6 x 15 lbs

    DB Laying Single Side Delts

    4 x 17,17,16,15 x 10 lbs

    Single Cable Lateral Raises

    5 x 10 x 7.5 lbs

    Bent Over Rear Delts

    3 x 25 x 7.5 lbs

    Reverse Pec Deck

    3 x 25 x 70 lbs

    Machine Shrugs + Plates Shrugs

    4 x 22+16 x 165+45 lbs

    Pumped to see the Men's Physique Olympia tomorrow!
     
    #860

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