Power Physique

[Bloodhy]

Post-Meet Hyper-Meso #1 - Week 2 Day 1
Sets x Weights (lbs) x Reps

Flat Normal Grip Bench Press

3 x 210 x 10,9,7
​

Flat Normal Grip Bench Press

4 x 190 x 9,8,7,7
​

Seated Barbell EZ Bar Tricep Ext

3 x 80 x 11,9,8
​

Barbell Upright Row

4 x 75 x 14,12,10,9
​

Barbell Curl

4 x 55 x 8,5,5,5​

 

[Bloodhy]

Post-Meet Hyper-Meso #1 - Week 2 Day 2-6
Sets x Weight(lbs) x Reps

Tuesday
High Bar Squat 3 x 245 x 12,11,10
High Bar Squat 4 x 225 x 10,10,10,10
Low Bar Goodmorning 3 x 135 x 7,7,7
BB Calf Raises on Step 5 x 190 x 9,9,9,9,9
Knee Raises 5 x 16,16,16,16,16 x bw

Wednesday
Bent Over Barbell Row 3 x 155 x 12,10,9
Bent Over Barbell Row 4 x 140 x 11,10,9,8
1 arm DB rows 4 x 90 x 9,8,7,7
Overhand Lat Pulldowns 4 x 90 x 18,15,13,12
Machine Curls 3 x 90 x 8,8,7,7

Thursday
Incline Bench 3 x 145 x 11,10,9
Incline Bench 3 x 125 x 9,8,8
Flat DB Flyes 4 x 30 x 11,11,11,10
Barbell Upright Row 4 x 70 x 10,10,10,9
Barbell Curl 4 x 60 x 10,9,8,7

Friday
Deadlift 3 x 345 x 6,6,6
Hamstring Curls (MTS) 4 x 65 x 10,10,10,10
Leg Press 4 x 370 x 15,15,15,15

Saturday
Overhand Pullups 3 x 10 x 8,7,7
Overhand Pullups 4 x -20 x 8,8,7,6
Normal Grip Pulldown 4 x 95 x 11,10,10,10
Dumbbell Side Lateral Raise 4 x 25 x 13,13,12,11
2-Arm Dumbbell Curl 4 x 25 x 13,11,9,8
Calf Raises on Leg Press 5 x 370 x 11,10,9,8,8
Crunch Machines 5 x 80 x 10,10,10,10,10

Biggest takeaway this week: progressive overload DOES work. I fucked up the weight on the deadlift; did the same weight as last week. It felt so much easier. I definitely adapted

 

[Bloodhy]

Post-Meet Hyper-Meso #1 - Week 3
Sets x Weight(lbs) x Reps

Monday
Flat Normal Grip Bench Press 4 x 215 x 10,9,7,6
Flat Normal Grip Bench Press 4 x 195 x 7,7,6,6
Seated Barbell BB Tricep ext 4 x 85 x 9,8,7,6
Barbell Upright Row 5 x 65 x 14,12,10,9,8
Barbell Curl 5 x 60 x 9,8,6,6,6

Tuesday
High Bar Squat 4 x 250 x 12,11,10,9
High Bar Squat 5 x 225 x 11,10,10,10,9
Low Bar Goodmorning 4 x 140 x 7,7,7,7
BB Calf Raises on Step 6 x 195 x 9,9,9,9,9,9
Knee Raises 6 x bw x 17,17,17,17,17,17

Wednesday
Bent Over Barbell Row 3 x 160 x 12,11,10
Bent Over Barbell Row 4 x 145 x 11,10,9,9
1 arm DB rows 5 x 95 x 8,7,7,7
Overhand Lat Pulldowns 4 x 95 x 18,15,13,12
Machine Curls 3 x 95 x 7,7,7,7

Thursday
Incline Bench 3 x 150 x 12,10,8
Incline Bench 4 x 125 x 10,8,8,8
Flat DB Flyes 5 x 35 1x 1,11,11,11,11
Barbell Upright Row 5 x 70 x 11,11,11,10,10
Barbell Curl 5 x 60 x 11,10,9,8,7

Friday
Deadlift 4 x 365 x 6,6,6,6
Hamstring Curls (MTS) 5 x 70 x 10,10,10,10,10
Leg Press 5 x 380 x 15,15,15,15,15
Calf Raises Leg Press 5 x 380 1x 1,10,10,9,9,9
SS
Situps 6 x 15,15,15,15,15,15

Saturday
Overhand Pullups 4 x 15 x 8,7,7,6
Overhand Pullups 4 x -15 x 8,8,7,7
Normal Grip Pulldown 5 x 100 x 11,11,11,11,11
Dumbbell Side Lateral Raise 5 x 27.5 x 13,13,12,12,11
2-Arm Dumbbell Curl 5 x 27.5 x 11,10,9,8,7

 

[Bloodhy]

Post-Meet Hyper-Meso #1 - Week 3
Sets x Weight(lbs) x Reps


Monday
Flat Normal Grip Bench Press 4 x 225 x 9,9,7,5
Flat Normal Grip Bench Press 5 x 200 x 8,7,7,6,6
Seated Barbell BB Bar Tricep ext 4 x 90 x 9,8,6,6
Barbell Upright Row 5 x 85 x 14,12,10,9,8
Barbell Curl 5 x 65 x 10,8,7,5,5

Tuesday
High Bar Squat 4 x 255 x 18,15,10,9
High Bar Squat 5 x 230 x 12,10,8,7,7
Low Bar Goodmorning 4 x 145 x 7,7,7,7
BB Calf Raises on Step 6 x 205 x 12,11,10,10,10,10,9
Oblique Machine 6 x 205 x 10

Wednesday
Bent Over Barbell Row 4 x 165 x 12,11,10,9
Bent Over Barbell Row 4 x 150 x 11,10,9,8
1 arm DB rows 6 x 95 x 10,9,8,8,8,8
Overhand Lat Pulldowns 5 x 100 x 18,15,13,12,11
Machine Curls 3 x 100 x 8,8,8

Thursday
Incline Bench 4 x 155 x 13,12,9,8
Incline Bench 4 x 130 x 9,9,8,8
Flat DB Flyes 5 x 35 x 15,14,14,13,13
Barbell Upright Row 5 x 75 x 14,13,12,11,10
Barbell Curl 5 x 65 x 10,10,8,8,8

Friday
Deadlift 4 x 375 x 8,6,6,6
Hamstring Curls 5 x 75 x 10,10,10,10,10
Leg Press 6 x 390 x 20,18,18,17,16,16
Calf Raises Leg Press 6 x 390 x 12,11,11,10,10,10
Weight Decline 6 x 45 x 8,8,8,8,6,6

Saturday
Overhand Pullups 4 x 20 x 8,7,7,6
Overhand Pullups 5 x b/w x 8,8,7,6,6
Normal Grip Pulldown 5 x 105 x 14,13,12,12,12
Dumbbell Side Lateral Raise 5 x 30 x 13,13,12,12,12
2-Arm Dumbbell Curl 5 x 30 x 12,11,9,8,7

Squatted 18 reps at 255 lbs, you read that right. Pump was insane.
Probably used 90% of my weekly MRV on those nine sets of squats.

 

[Bloodhy]

Post-Meet Hyper-Meso #2 - Week 2
Sets x Weight(lbs) x Reps

Monday
Wide Grip Bench 3 x 210 x 10,10,9
Wide Grip Bench 4 x 190 x 9,9,8,8
Machine Flyes 3 x 85 x 28,27,26
Barbell Curl 4 x 55 x 12,10,9,8


Tuesday

Barbell Upright Row 4 x 75 x 15,13,12,11
High Bar Squat 2 x 255 x 12,11
High Bar Squat 3 x 225 x 11,11,10
Low Bar Goodmorning 2 x 140 x 7,7
Abs Wheel 4 x bw x 9,8,7,6
Seated Calf Raises 5 x 95 x12,12,11,11,10

Wednesday
EZ bar bent over row 3 x 145 x 11,11,10
EZ bar bent over row 4 x 130 x 11,10,10,9
1 arm DB rows 4 x 95 x 9,8,8,7
Neutral Grip Lat Pulldowns 4 x 90 x 22,19,16,13
Preacher Curl machine 4 x 90 x 8,8,8,7

Thursday
Wide Grip incline Bench 3 x 145 x 13,12,11
Wide Grip incline Bench 4 x 125 x 11,10,10,9
Lying EZ bar skulls 5 x 30 x 35,34,33,32,31
Barbell Upright Row 4 x 70 x 18,16,13,12
Barbell Curl 4 x 60 x 11,9,8,7

Friday
Barbell Curl 4 x 60 x 12,11,10,9
Deadlift 2 x 365 x 8,7
Seated Hamstring Curls 3 x 150 x 13,12,11
Leg Press 3 x 380 x 15,15,15
Cafl Raises/Russian Twists 5 sets

Saturday
DB Upright Rows
Neutral Grip Pullups 3 x 10 x 11,9,8
Neutral Grip Pullups 4 x -20 x 11,10,9,8
Neutral Grip Lat Pulldowns 4 x 105 x 15,14,13,12
DB Upright Rows 4 x 30 x 25,20,17,16
Hammer Curls 4 x 25 x 24,20,18,16

 

[Bloodhy]

Post-Meet Hyper-Meso #2 - Week 3
Sets x Weight(lbs) x Reps


Monday
Wide Grip Bench 4 x 215 x 10,10,9,8
Wide Grip Bench 4 x 195 x 8,8,7,7
Machine Flyes 4 x 90 x 30,29,28,27
Barbell Curl 5 x 60 x 13,12,10,9,8

Tuesday
Barbell Upright Row 5 x 65 x 13,12,11,10,9
High Bar Squat 2 x 260 x 12,11
High Bar Squat 3 x 230 x 11,11,10
Low Bar Goodmorning 2 x 145 x 7,7
Abs Wheel 5 x bw x10,9,8,7,6
Seated Calf Raises 6 x 100 x 12,12,10,9,9,8

Wednesday
EZ bar bent over row 3 x 150 x 11,11,10
EZ bar bent over row 4 x 135 x 11,10,10,9
1 arm DB rows 5 x 100 x 8,7,7,6,6
Neutral Grip Lat Pulldowns 4 x 95 x 23,20,17,15,13
Bicep Machine of choice 5 x 95 x 8,8,8,7,7

Thursday
Wide Grip incline Bench 3 x 150 x 14,12,10
Wide Grip incline Bench 5 x 125 x 12,11,9,9
Lying EZ bar skulls 5 x 35 x 35,34,33,32,31
Barbell Upright Row 5 x 70 x 20,17,15,13,12
Barbell Curl 5 x 60 x 13,10,8,7,7

Friday
Barbell Curl 5 x 60 x 16,13,10,9,8
Deadlift 2 x 375 x 8,7
Seated Hamstring Curls 3 x 155 x 14,13,12
Leg Press 3 x 390 x 15,15,15

Saturday
Neutral Grip Pullups 4 x 15 x 11,9,8,7
Neutral Grip Pullups 4 x -15 x 10,9,8,7
Neutral Grip Lat Pulldowns 5 x 110 x 10,10,9,9,9
DB Upright Rows 5 x 35 x 25,20,15,13,11
Hammer Curls 5 x 30 x 25,21,18,16,14

Moving on to Week 4, pushing all sets to failure. Looking forward to some PRs.

 

[Bloodhy]

Post-Meet Hyper-Meso #2 - Week 4
Sets x Weight(lbs) x Reps

Monday
Wide Grip Bench 4 x 220 x 13,11,9,7
Wide Grip Bench 5 x 200 x 8,7,7,8
Machine Flyes 5 x 95 x 40,30,25,22,20
Barbell Curl 5 x 65 x 7,12,8,8,8

Tuesday
Barbell Upright Row 5 x 70 x 18,14,11,9,8
High Bar Squat 2 x 255 x 20,10
High Bar Squat 3 x 235 x 10,10,10
Low Bar Goodmorning 2 x 150 x 7,7

Wednesday
EZ bar bent over row 4 x 155 x 12,12,12,11
EZ bar bent over row 4 x 140 x 14,13,12,12
1 arm DB rows 6 x 100 x 8,7,7,6,6,6
Neutral Grip Lat Pulldowns 6 x 100 x 22,21,20,18,17,16
Bicep Machine of choice 6 x 100 x 10,8,7,7,6,4

Thursday
Wide Grip incline Bench 4 x 155 x 16,11,7,6
Wide Grip incline Bench 5 x 130 x 10,8,8,8,9
Lying EZ bar skulls 6 x 35 x 50,45,40,35,30,25
Barbell Upright Row 5 x 75 x 21,18,16,14,13
Barbell Curl 5 x 65 x 15,10,8,8,8

Friday
Barbell Curl 5 x 65 x 17,13,11,9,8
Deadlift 2 x 385 x 9,5
Seated Hamstring Curls 3 x 160 x 8,8,8
Leg Press 3 x 20,x 19,18

Saturday
Neutral Grip Pullups 4 x 20 x 13,10,8,7
Neutral Grip Pullups 5 x b/w x 10,8,7,7,7
Neutral Grip Lat Pulldowns 5 x 115 x 13,13,12,12,11
DB Upright Rows 6 x 35 x 28,20,18,16,15,14
Hammer Curls 5 x 30 x 25,24,23,22,21

What can I say...? PRs all across despite the much, much-reduced leg volume. Loved this cycle focused on chest/back.

Next, a meso focused on Shoulders and Arms... My favorite!!

 

[Bloodhy]

Hypertrophy Mesocycle (Chest & Back Focus)
Week 5 - Peaking

Monday
Flat DB Bench 5 x 17,13,11,9,8 x 85 lbs
Incline DB Flys 5 x 15 x 35 lbs
Incline DB Press 5 x 10 x 60 lbs
DB Side Delts 3 x 20,18,16 x 30 lbs
EZ French Press 4 x 16,14,12,10 x 60 lbs

Tuesday
CG Cable Rows (Dual Pulley) 5 x 20,19,18,17,16 x 70 lbs
Incline MTS Rows 5 x 20,19,18,17,16 x 60 lbs
Incline MTS Rows 4 x 15,15,15,15 x 50 lbs
Narrow Grip Pulldowns 5 x 17,16,15,14,13 x 120 lbs
Facepulls 5 x 20 x 35 lbs
Cable Curls Rope Grip 2 x 18,16 x 42.5 lbs

Wednesday
Sumo DL 3 x 10,10,10 x 315 lbs
SLDL 3 x 12,11,10 x 185 lbs
Single Leg Curls 3 x 20,20,19 x 60 lbs
Leg Press 3 x 18,18,18 x 400 lbs
Seated Calves (30sec) 5 x 18,15,13,12,11 x 105 lbs

Friday
Low Incline DB Press 5 x 15,10,9,9,8 x 85 lbs
Cable Flys 5 x 15,13,12,12,12 x 30 lbs
Wide Grip Bench 4 x 10,9,7,7 x 205 lbs
BB OH Press 3 x 13,10,10 x 85 lbs
Dips 5 x 12,10,9,8,8 x bw+40 lbs
Cable Upright Rows 5 x 20,15,12,11,10 x 55 lbs

Saturday
Medium Pulldowns 5 x 20,? x 120 lbs
CG Pulldowns 5 x 15 x 110 lbs
Cable Rows (Dual Pulley) 5 x 15? x 70 lbs
DB Side Delts 5 x 20,? x 30 lbs
Hammer Curls 2 x 20,20 x 35 lbs
JM Press 4 x 15,? x 160 lbs

 

[MilkManUK]

Welcome back! You doing anymore shows this year?

 

[Bloodhy]

Welcome back! You doing anymore shows this year?

Thanks Milkman. I am indeed! There will be the very first IPE Pro show in Canada happening on November 2. I am waiting for confirmation that this is a qualifier for the World Championship, happening on November 11. The plan is to win both, obviously!

 

[Bloodhy]

Hypertrophy Meso #2 - Week 1
Monday
Low Incline Bench Machine 2 x 12,11 x 75
Cable Flys 2 x 12,12 x 30
Wide Grip Bench 2 x 12,12 x 175
OH Press 2 x 12,9 x 85
Dips 2 x 12,12 x bw+25
Cable Upright Rows 2 x 10,10 x 57.5
Facepulls 2 x 20 x 20

Tuesday
Wide grip pulldowns 2 x 12 x 120
CG pulldowns 3 x 12 x 105
Cable Rows 2 x 11 x 70
One Arm Side Delts2 x 10 x 25
Hammer Curls 2 x 10,8 x 35
Skullcrushers 2 x 12 x 60

Wednesday
Sumo DL 3 x 10,10,10 x 295
45 deg Back Raises 3 x 11,10,10 x bw+45
Single Leg Curl 3 x 10,10,10 x 70
Leg Press 3 x 12,12,12 x 400
Calves on Lpress 4 x 15 x 400
Superset
Planks 2 x 1 min

Friday
Wide Grip Bench 2 x 12,12 x 185
High Cable Flys 2 x 12 x 30
Incline Bench 2 x 12,12 x 135
Smith Squats 3 x 14,13,12 x 135
Smith Calf 4 x 40,25,20,15 x 135
Smith Shrugs Dropset 4 x 15,12,12,30 x 225,185,135,95
CG Pushdowns 2 x 12,12 x 52.5
1 x 12 x 52.5 + 30 sec stretch

Saturday
Cable Rows 3 x 13,12,11 x 75
One Arm DB Rows 2 x 10,9 x 85
Wide Pulldowns 3 x 14,12,11 x 110
Lying leg curls 2 x 12,10 x 125
Cable Wide Upright Rows 3 x 12,12,12 x 55
Cable EZ Curls 2 x 12,12 x 42.5
Planks 2 x 1:15 min

I went a bit too hard on Saturday; I'm pretty beat up for it only being the end of week #1. I might reduce the weight on the One Arm DB Rows and go high reps there next week.

I've been listening to John Meadows this week. Super interesting philosophy on training and nutrition. He suggests having a "heavy" and a "pump" day for each body part every week. I do train body parts twice a week, but I suspected that the second day should be lighter. My next meso is about metabolites training so I will implement that practice then.

 

[Aleks Sytsevich]

Meadows knows a thing or two about being lean and vascular AF

 

[Bloodhy]

Hypertrophy Meso #2 - Week 2
Sets x Reps x Weight (Lbs)

Monday
AM
Low Incline Bench Machine 3 x 13,12,11 x 75
Cable Flys 3 x 14,13,12 x 30
Wide Grip Bench 3 x 13,12,11 x 185
OH Press 3 x 12,10,8 x 85
Dips 3 x 12,12,12 x bw+30
Cable Upright Rows 2 x 10,10,10 x 57.5
Facepulls 3 x 20 x 20
Core Trainer 3 x 20 x bw
PM
Incline Walk 20 min
3.1mph - 9%

Tuesday
Wide grip pulldowns 3 x 12 x 125
CG pulldowns 4 x 12 x 110
Cable Rows 4 x 12,12,11 x 70
One Arm Side Delts 3 x 12,11,10 x 25
Hammer Curls 2 x 11,10 x 35
Skullcrushers 3 x 12,13,13 x 60

Wednesday
Sumo DL 3 x 10,10,10 x 305
45 deg Back Raises 3 x 11,10,10 x bw+50
Single Leg Curl 3 x 12,12,12 x 70
Leg Press 3 x 12,12,12 x 410
Calves on Lpress 4 x 12,12,12,12 x 410
Superset
Planks 3 x 1 min

Friday
AM
Wide Grip Bench 2 x 15,14,13 x 190
High Cable Flys 3 x 12 x 30
Incline Bench 2 x 12,10 x 140
Front Squats 2 x 10,10 x 185
BB Calf Raises 4 x 25,23,21,19 x 185
BB Shrugs Dropset 3 x 15+15 x 185+135
Skullcrushers triple sets, 3 x 12+12+12 x 40
PM
Bas rutten tapes : 6 x 2min x Thai Boxing

Saturday
AM
Cable Rows 3 x 14,13,12 x 75
Cable Rows 3 x 14,13,12 x 65
Wide Pulldowns 3 x 14,13,12 x 110
Wide Pulldowns 3 x 14,13,12 x 100
Cable Wide Upright Rows 3 x 15,15,15 x 55
Cable Curls Straight Grip 2 x 13 x 42.5
PM
Kickboxing Seminar (2hrs)
BOOTY WORKOUT (2 HOURS)

Lost a bet with my GF, I had to do one of her booty workouts. BB hip trusts with a pink band, abductor machine, DB split squat, mode abductors with just the band... never felt this manly in a busy commercial gym.

 

[Bloodhy]

Hypertrophy Meso #2 - Week 3
Sets x Weight(lbs) x Reps

Monday
Low Incline Dumbbell Press 4 x 80 x 13,11,8,6
Cable Flye 4 x 30x 14,13,12,11
Wide Grip Bench Press 4 x 190 x 12,10,9,8
Standing Barbell Shoulder Press 4 x 90 x 10,8,7,7
Dips 4 x 225 x 12,11,9,8
Cable Upright Rows 3 x 62.5 x 10,10,10
Facepulls 3 x 20 x 25,25,25
Core Trainer 3 x bw x 25,25,25

Tuesday
Wide-Grip Pulldown 4 x 125 x 12,12,12,11
Narrow Grip Pulldown 5 x 110 x 12,12,12,12,12
Cable Row 4 x 75 x 12,12,12,11
One Arm Side Delt 4 x 25 x 13,12,11,10
Hammer Curl 2 x 35 x 12,11
Skullcrusher 3 x 65 x 13,13,13
Alt. Leg Raises 4 x bw x 20,20,20,20
Posing 5 min.

Wednesday
Sumo Deadlift 3 x 315 x 10,10,10
45 Degree Back Raise 3 x BW+55 x 11,10,10
Single-Leg Leg Curl 3 x 75 x 12,12,12
Leg Press 3 x 420 x 12,12,12
Calves on Leg Press 4 x 420 x 15,15,15,15
Superset Planks 3 x 1:15min

Friday
Wide Grip Bench Press 3 x 195 x 15,14,13
High Cable Flye 5 x 30 x 12,12,12,12,12
Incline Medium Grip Bench Press 4 x 140 x 12,11,9,8
Front Squat 2 x 190 x 10,10
BB Calves 4 x 190 x 27,25,23,21
BB Shrugs Dropsets 4 x 185+135 x 15+16
Skullcrushers Triplesets 4 x 45 x 15+15+15

Saturday
Cable Row 3 x 150 x 15,14,13
Cable Rows 4 x 130 x 15,14,13,12
Wide-Grip Pulldown 3 x 110 x 15,14,13
Wide-Grip Pulldown 4 x 100 x 15,14,13,12
Cable Upright Row 3 x 55 x 16,16,16

 

[Bloodhy]

Hypertrophy Meso #2 - Week 5
Sets x Weight(lbs) x Reps

Monday
Low Incline Dumbbell Press 5 x 80 x 13,9,7,7,7
Cable Flye 4 x 30 x 15,14,13,12,11
Wide Grip Bench Press 4 x 195 x 10,10,7,7
Standing Barbell Shoulder Press 4 x 90 x 9,8,8,8
Dips 4 x bw+40 x 10,10,9,8
Cable Upright Row 3 x 62.5 x 12,12,12
Facepulls 4 x 20 x 20
Core Trainer 4 x 25

Tuesday
Wide-Grip Pulldown 5 x 125 x 13,13,12,12,11
Narrow Grip Pulldown 5 x 110 x 13,13,12,12,11
Cable Row 5 x 75 x 13,13,12,12,11
One Arm Side Delt 5 x 25 x 14,13,12,11,10
Hammer Curl 2 x 35 x 13,12
Skullcrusher 4 x 65 x 13,13,13,13

Wednesday
Sumo Deadlift 3 x 325 x 10,10,10
45 Degree Back Raise 3 x 255 x 11,10,10
Single-Leg Leg Curl 3 x 75 x 15,12,11
Leg Press 3 x 430 x 12,12,12
Calves on Leg Press 4 x 430 x 15,15,15,15
SS Planks 4 x 1:30 min

Friday
Wide Grip Bench Press 3 x 200 x 15,14,13
High Cable Flye 5 x 30 x 12,12,12,12,12
Incline Medium Grip Bench Press 4 x 145 x 10,8,7,7
Front Squat 2 x 195 x 11,10
Stair Calves 4 x 195 x 27,25,23,21

Saturday
Cable Row 4 x 75 x 16,15,14,13
Cable Rows 5 x 65 x 16,15,14,13,12
Wide-Grip Pulldown 4 x 110 x 16,15,13
Wide-Grip Pulldown 5 x 100 x 16,15,14,13,12
Lying Leg Curl 2 130 12,11
Cable Curl 2 45 13,13

 

[Bloodhy]

Hypertrophy Meso #2 - Week 5 (Peaking)
Sets x Weight(lbs) x Reps

Monday
Low Incline Dumbbell Press 5 x 80 x 14,10,9,8,7
Cable Flye 5 x 35 x 13,11,10,9,8
Wide Grip Bench Press 4 x 200 x 13,9,8,8
OH Press 5 x 95 x 11,10,8,8
Dips 4 x BW+45 x 10,9,8,8
Cable Upright Rows 3 x 62.5 x 15,14,13

Tuesday
Wide-Grip Pulldown 5 x 130 x 13,13,13,12,12
Narrow Grip Pulldown 6 x 115 x 13,13,12,12,12,12
Cable Row 5 x 75 x 15,14,13,12,12
One Arm Side Delt 5 x 30 x 12,11,10,9,8
Hammer Curl 2 x 40 x 12,11
Skullcrusher 4 x 65 x 15,14,13,13

Wednesday
Sumo Deadlift 3 x 335 x 12,10,8
45 Degree Back Raise 3 x 265 x 12
Single-Leg Leg Curl 3 x 75 x 12
Leg Press 3 x 440 x 18,15,12
Calves on Leg Press 5 x 440 x 15,15,15,15,15
SS Planks 4 x 1:45 min

Friday
Wide Grip Bench Press 3 x 205 x 16,15,10
High Cable Flye 5 x 35 x 11,10,10,9,9
Incline Medium Grip Bench Press 5 x 150 x 10,9,7,6,6
Front Squat 2 x 200 x 11,10
BB Calves 5 x 200 x 20,20,20,20,20
BB Shrugs 5 x 15+15 x 195+145

Saturday
Cable Row 5 x 80 x 16,15,14,13,12 (45 sec)
Cable Rows 5 x 65 x 16,15,14,13,12 (30 sec)
Wide-Grip Pulldown 5 x 115 x 16,15,14,13,12 (45 sec)
Wide-Grip Pulldown 5 x 100 x 16,15,14,13,12 (30 sec)
Lying Leg Curl 5 x 57.5 x 18,17,16,15,14 (30 sec)
Reverse EZ Curls 2 x 30 x 15.15

 

[Bloodhy]

Measurements May 5, 2019:
BW: 184.6 lbs (5'-10")
BF: ~10%
Hips: 38 in
Waist: 32 in
Forearm: 11.5 in
Chest: 40 in
Arm: 13 in
Calves: 16 in
Thigh: 23 in
Shoulders: 47 in

 

[Bloodhy]

Hypertrophy Meso #3 Metabolites - Week 1
Sets x Weight(lbs) x Reps

Monday
Cable Facepull 3 x 40 x 15,15,15
Incline Medium Grip Bench Press 1 x 135 x7
Incline Medium Grip Bench Press 2 x 115 x 11,10
Cable Flye 2 x 25 x 12,12 SUPERSET:
Pushup 2 x bw x12,12
Hex Smith Press 2 x 95 x 11,10
Dips 3 x bw+20 x 15,12,10 SUPERSET:
Lying DB Skulls 3 x 15 x15,12,10

Tuesday
Normal Grip Pulldown 1 x 120 x 8
Normal Grip Pulldown 3 x 110 x 15,12,10
Parallel Pullup 2 x 155 x 7,6 SUPERSET:
Narrow Grip Pulldown 2 x 50 x 20,20
One Arm Cable Row 3 x 25 x 15,13
Cable pullovers 3 x 42.5 x 15,13,11
Close Grip Ez Curl 2 x 50 x 12,10

Wednesday
High Bar Squat 3 x 225 x 12,10,8
Romanian Deadlifts 3 x 185 x 10,10,10
45 Degree Back Raise 3 x bw+45 x 10,10,10
Calves on Calf Machine 3 x 190+150 x 12+10 (DOWNSETS)
Modified Candlestick 2 x BW x 8,8

Thursday
Farmer Walks 3 x 100 x 3,2,2
BTN OHP 1 95 x 10
BTN OHP 3 75 x 12,10,8
BB Snatch Grip Shrugs 3 155 x 13,12,12
Thmbs Down Side Delts 3 25 x 12,11,10 SUPERSET:
Regular Side Delts 2 x 20 x 12,11,10
Decline Abs 2 x BW x 25,20
Pallof Press 2 x 17.5 x 10,10

Friday
Flat Machine Bench Press 3 x 70 x 13,11,9
Cable Flye 3 x 25 x 12,12,12 SUPERSET:
Low Cable Flye 3 x 25 x 12,12,12
Slow Ecc. Cable Flye 3 x 20 x 10,10,10
Incline Side Chest Press 3 x 25 x 15,15,15
CG Cable Pushdowns 3 x 35 x 30,30,30
EZ French Press 3 x 40 x 15,15,15
DB Kickbacks 2 x 12.5 x 10,10
Leg Extensions 2 x 115+85 x 10+5 (DOWNSETS)

Saturday
Cable Row 3 x 65 x 20,20,20
1-Arm Dumbbell Row 2 x 70+50 x 12,11,10 (DOWNSETS)
CG Lat Pulldown 3 x 100+70 x 12,12,12 (DOWNSETS)
Reverse EZ Curls 3 x 40 x 15,12,10
Conc. Curls 2 x 20 x 10,9
Seated Calf Raises 3 x 70 x 15+8 (Full stretch + partials)
GHR 2 x bw x 15,12
Abs Wheel 2 x bw x 9,7

It has been a really long time since I designed my own mesocycle without any template. I picked most of my favorite exercises like dips, pulldowns, and OH press, mixed with some novelty stuff like farmer walks, pallof press, and snatch grip shrugs.

It looks like a ton of work but it's really not. I increased the number of exercises and reduced the loads a bit. The goal is to focus on the pump, short rests, and the mind muscle connection. Feeling great so far, not beat up yet feeling like the work gets done.

 

[Bloodhy]

Hypertrophy Meso #3 Metabolites - Week 2
Sets x Weight(lbs) x Reps

Monday
Cable Facepull 4 x 35 x 15,15,15,15
Incline Medium Grip Bench Press 1 x 140 x 7
Incline Medium Grip Bench Press 3 x 120 x 11,10,10
Cable Flye 2 x 25 x 12,12 SUPERSET:
Pushup 2 x bw x 13,13
Hex Smith Press 4 x 100 x 12,11,10,10
Dips 4 x 195 15,12,10,9 SUPERSET:
Rows Pushdowns 4 x 25 x 15,12,10,9

Tuesday
Reverse Flys 4 x 55 x 30,28,26,24
Normal Grip Pulldown 1 x 130 x 8
Normal Grip Pulldown 3 x 100 x 16,13,11,9
Assisted Pullup 2 x 165 x 10,10,10,10 SUPERSET:
Narrow Grip Pulldown 2 x 85 x 10,10,10,10
One Arm Cable Row 4 x 27.5 x 15,14,13,12
Cable pullovers 3 x 50 x 12,11,10
Close Grip Ez Curl 3 x 50 x 13,11,9
RC Planks 3 x 1min

Wednesday
High Bar Squat 3 x 225 x 14,11,9
Romanian Deadlifts 3 x 185 x 12,11,10
45 Degree Back Raise 3 x 45 x 13,12,11
Calves on Calf Machine 3 x 190+150 x 13+11 DROPSET
Modified Candlestick 3 x BW x 8,8,8

Thursday
Farmer Walks 3 x 100 x 3,3,3
OHP 1 x 100 x 10
OHP 4 x 75 x 13,11,9,8
BB Snatch Grip Shrugs 3 x 160 x 13,12,11,10
Thmbs Down Side Delts 3 x 22.5 x 13,12,11 SUPERSET:
Regular Side Delts 3 x 17.5 x 13,12,11
Pallof Press 4 x 22.5 x 10,10,10,10

Friday
Flat Machine Bench Press 3 x 70 x 14,12,10
Cable Flye 4 x 25 x 12,12,12,12 SUPERSET:
Low Cable Flye 4 x 25 x 12,12,12,12
Slow Ecc. Cable Flye 3 x 20 x 13,12,11
Side Chest Press 3 x 25 x 18,17,16
Cable Pushdowns 3 x 40 x 30,30,30
EZ French Press 4 x 40 x 18,17,16,15
Kickbacks 2 x 15 x 13,13,13

Saturday
Cable Row 3 x 65 x 20,20,20,20
1-Arm Dumbbell Row 3 x 70 x 13,12,11 SUPERSET:
1-Arm Dumbbell Row 3 x 50 13,12,11
CG Lat Pulldown 3 x 100+70 x 13+13 DROPSET
Reverse EZ Curls 3 x 40 1x 6,14,12
Conc. Curls 3 x 20 x 11,10,9

 

[Bloodhy]

Hypertrophy Meso #3 Metabolites - Week 3
Sets x Weight(lbs) x Reps

Monday
Cable Facepull 4 x 35 x 30,28,26,24
Incline Medium Grip Bench Press 1 x 145 x 7
Incline Medium Grip Bench Press 3 x 120 x 13,12,10,9
Cable Flye 3 x 25 x 13,13,13 SUPERSET:
Pushup 3 x bw x 14,14,14
DB Hex Press 3 x 100 x 10,9,8
Dips 3 x bw+25 x 16,13,10 SUPERSET:
Rows Pushdowns 3 x 25 x 16,13,10
RC Planks 3 x 1min

Tuesday
Reverse Flys 4 x 60 x 30,28,26,24
Normal Grip Pulldown 1 x 135 x 8
Normal Grip Pulldown 5 x 100 x 18,17,16,15,14
Parallel Pullup 4 x -55 x 12,12,11,11
Narrow Grip Pulldown 2 x 85 x 12,12,11,11
One Arm Cable Row 4 x 27.5 x 16,15,14,13
Cable pullovers 3 x 50 x 16,14,12
Close Grip Ez Curl 3 x 55 x 16,14,12
RC Planks 3 x 1min

Wednesday
High Bar Squat 3 x 225 x 15,11,10
Romanian Deadlifts 3 x 200 x 13,12,11
45 Degree Back Raise 3 x 45 x 13,13,12
Calves on Calf Machine 3 x 190+150 x 13+13
Modified Candlestick 3 x 9,8,8

Thursday
Farmer Walks 5 x 105 x 2,2,2,2,2
BTN OHP 1 x 100 x 11
BTN OHP 4 x 70 x 16,10,9,8
BB Snatch Grip Shrugs 4 x 165 x 13,12,11,10
Thmbs Down Side Delts 3 x 22.5 x 14,13,12 SUPERSET:
Regular Side Delts 3 x 17.5 x 14,13,12
Pallof Press 4 x 27.5 x 10,10,10,10

Friday
Flat Machine Bench Press 3 x 70 x 14,13,13
Cable Flye 5 x 25 x 15,13,12,11,10 SUPERSET:
Low Cable Flye 5 x 25
Slow Ecc. Cable Flye 4 x 20 x 14,13,12,11
Side Chest Press 3 x 25 x 20,19,18
Cable Pushdowns 4 x 40 x 35,35,34,33
EZ French Press 4 x 40 x 20,19,18,17
Kickbacks 4 x 12.5 x 13,13,14,14
Deenomite Abs 4 x 10 x 10,10,10,10

Saturday
AM
Cable Row 4 x 65 x 23,22,21,20
1-Arm Dumbbell Row 3 x 70 x 14,13,12
1-Arm Dumbbell Row 3 x 50 x 14,13,12
CG Lat Pulldown 4 x 100+70 x 14,14,13,12
One Arm cable rows 3 x 35 x 13,12,11,10,9
Reverse EZ Curls 3 x 40 x 18,16,14
Conc. Curls 3 x 20 x 12,11,10
Side Delts 1 x 15 x 30
PM
Seated Leg Press 4 x 230 x 30,30,30,30
Lying Leg Curls 3 x 100 x 20,17,15
Leg Extensions 3 x 100 x 25,16,12
Abductor Machine 3 x 130 x 30,30,30
Glute Machine 3 x 85 x 20,18,16
Horizontal Calf Raise Machine 4 x 190+130 x 20,18,16,14
RC Planks 3 x 1 min.

1,000TH POST
I can't believe it's been 8 years since I started this log, what a journey. From competing in MMA, to boxing, to powerlifting, to Men's Physique, I learned a ton of stuff about training, diet, and myself. I found my niche in Bodybuilding, after getting my pro card. I'm currently getting my Precision Nutrition certification and plan to start coaching as I pursue my goal of competing at the world level, in a natural organization.

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