PR Power Physique

[Bloodhy]

Phase 1 Week 1

Bench
25 x bar
10 x 95#
10 x 135#
8 x 185#
5 x 225# (1/F)
5 x 225# (5RM)
5 x 225# (5RM)
5 x 195# (3/F)
5 x 195# (3/F)
5 x 195# (4/F)

Skullcrushers + Close grip bench Superset
3 x (7 + 7) (3-4/F)

BB Upright Row
3 x 10 x 70# (4/F)

BB Curls
7 x 65# (3/F)
6 x 65# (3/F)
5 x 65# (3/F)

Diet:
7:30am
4oz ground beef + small handful brocoli + 3 table spoon natural peanut butter

10:00am
8oz egg whites + half green pepper + small handful peanuts & 1 tbl spoon Nat peanut butter

1:00pm
4 oz ground chicken + 1/3 cucumber + 1tbl spoon olive oil + 2 apples

4:00pm (Gym)
25g whey protein in water + 60g gatorade in water

5:45pm
25g whey protein in water + 2 nutrigrain bars (60g carbs)

9:00pm
4oz ground beef + half cucumber + 60g brown rice + small handful of nuts

10:30pm
45g casein protein in water + 45g brown rice + 1 tbl spoon olive oil

The first week I'm supposed to do sets and stop at 4 reps short of failure. Maybe it's me but it's hard to gauge when you're 4 reps short of failure... Also, think I overestimated my bench.

In. Interested to see how you go.

Thanks for the support, always appreciated!

 

[Bloodhy]

Phase 1 Week 1

HB Squats
10 x bar
10 x 95#
8 x 135#
6 x 185#
5 x 225#
4 x 260# (2/F)
4 x 260# (2/F)
5 x 260# (1/F)
5 x 230# (3/F)
5 x 230# (3/F)
5 x 230# (3/F)

HB Good mornings
10 x bar
5 x 95#
5 x 135# (2/F)
5 x 135# (2/F)
5 x 135# (2/F)

Smith Machine Calf Raises
30 x 135#
20 x 185#
25 x 185# (5/F)
25 x 185# (5/F)

Diet:
I fcked up royally yesterday. Instead of doing 45g and 60g of carbs I did 45g and 60g of rice haha. No wonder I was so hungry. I fixed my sizes going forward.

I hate good mornings. It just feels really awkward, I don't think I'm flexible enough. I'll ask my coach to replace it with Stiff-Leg Deadlifts instead.

Funny:
I thought I was gonna save some time by pre-mixing my protein shake at work. OF COURSE, it spilled all over my bag. I go to the gym my shoes are soaking wet, my t-shirt look like I pissed all over it, my bag is dripping a shady white liquid, and I smell like a 10 year old protein shaker. I quickly dried my shirt under the hand-dryer and worked out with no shoes or belt.

I guess this was a sign, because I got home to my new gym bag!:

Edit:
Ok this is what the diet SHOULD look like:

Diet:
7:30am
4oz ground beef (24g prot) + small handful brocoli + 3 table spoon natural peanut butter (23g healthy fat)

10:00am
8oz egg whites (24g prot) + half green pepper + small handful peanuts & 1 tbl spoon Nat peanut butter (23g healthy fat)

1:00pm
4 oz ground chicken (24g prot) + 1/3 cucumber + 1tbl spoon olive oil (15g healthy fat) + 2 apples (30g healthy carbs)

4:00pm (Gym)
25g whey protein in water + 60g gatorade in water (60g workout carbs)

5:45pm
25g whey protein in water + 2 nutrigrain bars (60g workout carbs)

9:00pm
4oz ground beef (24g prot) + half cucumber + 10oz brown rice (60g healthy carbs) + small handful of nuts (15g healthy fat)

10:30pm
30g casein protein in water + 7.5oz brown rice (45g healthy carbs) + 1tbl spoon olive oil (15g healthy fat)

 

[Bloodhy]

Overhand Pulls
8 x BW
10 x BW
5 x 30# (1/F)
5 x 30# (1/F)
4 x 30# (1/F)
6 x BW (3/F)
6 X BW (3/F)
6 X BW (3/F)

Normal Grip Pulldown
2 x 85# (Ayoye tabarnak)

Bent Over Rows
10 x bar
10 x 95#
3 x 10 x 135# (2-3/F)

Hurt my right shoulder trying to do these pullups.... Tried to do it as per the instructional but I'm nowhere near that flexible. I have to use a reduced range of motion and getting my chin across the bar is impossible. The strength is not a problem, but I couldn't even do one with the full range of motion expected. I typically use a neutral grip, not overhand.

 

[Bloodhy]

Warm up
8 min fast incline walk

OH Press
10 x bar
15 x bar
10 x 75#
8 x 95#
3 x 5 x 120# (4/F)

Incline DB Press
10 x 35#
10 x 45#
10 x 55#
3 x 9 x 65# (3/F)

OH Tris Extension+OH Press Superset
10 x bar
3 x 5 x 65#

BB Curls
10 x bar
3 x 9 x 60# (4/F)

BB Upright Rows
3 x 9 x 65# (4/F)

Hanging Leg Raises
30

Great workout. I was scared because of my shoulder yesterday but it went well. I kept everything very slow and controlled to make sure. I slightly reduced the ROM on the OH Press at the bottom to make sure I don't hurt the shoulder.

 

[Bloodhy]

Fast Incline Walk
8 min

Limber 11
First 3

Deadlifts 3" Deficit
10 x 135# Conv.
10 x 135# 2" deficit
8 x 185# 3" deficit
6 x 225#
5 x 275#
3 x 5 x 315# (2/F)

Back Raises 45 degrees
15 x BW
3 x 15 x 25# (4/F)

HB Squats
10 x bar
5 x 95#
5 x 135#
5 x 185#
3 x 5 x 225# (4/F)

Limber 11
First 3

Seated Calf Raises
3 x 8 x 90# (4/F)

Crunches Legs up
40

Posing
15 min

I'm just getting into foam rolling. I will just gradually add it to my routine. I used to hate it cause it's time consuming and boring but I realize it might be beneficial in the long term...

 

[Bloodhy]

Fast Incline Walk (3%,3mph)
5min

Limber 11
First 3

One Arm DB Row
10 x 40#
10 x 55#
10 x 70#
3 x 10 x 85# (4/F)

Bent Over BB Rows
3 x 6 x 160# (2/F)

Underhand Pulldowns
3 x 8 x 110# (4/F)

DB Side Lateral Raise
10 x 12.5#
3 x 10 x 20# (4/F)

2-Arms DB Curls
15 x 25# (3/F)
13 x 25# (2/F)
10 x 25# (1/F)

Posing
15 Min

Progress pic after one week on the new diet and training program. Didn't start cutting yet, just maintaining bodyweight and increasing strength:

 

[Bloodhy]

Phase 1 Week 2

Bench
4 x 230#
5 x 230#
5 x 230#
5 x 200#
5 x 200#
7 x 200#
Forgot the last set, supposed to be 4 x 5 x 200#

Skullcrusher + Close grip bench Superset
(7 + 7) x 85#
(7 + 8) x 85#
(8 + 8) x 85#
(8 + 9) x 85#

Upright Rows
4 x 10 x 80#

BB Curls
7 x 70#
7 x 70#
6 x 70#
5 x 70#

 

[Bloodhy]

HB Squats
10 x bar
10 x 95#
8 x 135#
6 x 185#
5 x 225#
5 x 255#
5 x 265#
5 x 265#
4 x 5 x 235#

Seated Leg Curls
15 x 130#
4 x 12 x 145#

Leg Press Calves
25 x 270#
20 x 270#
15 x 270#
15 x 270#

Yessss. Squats felt amazing. I'm starting to find my groove on these. I grab the floor with my toes and keep my weight centered.

 

[Bloodhy]

Chin Ups 45 Degree Inside Grip
4 x 11

Chin Ups Neutral Grip
3 x 11
1 x 8

Bent Over BB Rows
4 x 7 x 155#

Lat Pull Down Neutral Close Grip
4 x 10 x 100#

 

[Bloodhy]

Overhead Press
10 x bar
10 x 75#
7 x 105#
4 x 6 x 125#

Incline DB Press
10 x 35#
10 x 50#
10 x 60#
4 x 10 x 70# (Yep, biggest DBs on the rack)

OH Tris Extensions + OH Press Superset
2 x 5+5 x 65#
3 x 6+6 x 65#

BB Curls
4 x 9 x 65#

BB Upright Rows
4 x 10 x 70#

Everything felt good. Right shoulder a bit sore from all the work yesterday and today but it's totally fine as soon as I leave the gym.

GREAT news, begged my coach for more deadlifts, he switched me to sumo instead of deficit and allowed me to increase the weights. AND it's tomorrow, I'm so fcking pumped now. Said I should aim for 4-6 reps.

 

[Bloodhy]

Deadlift Sumo
10 x 135#
10 x 185#
8 x 225#
7 x 275#
5 x 315#
5 x 365#
2 x 4 x 405#
1 x 5 x 405# Rep PR

Back Extensions
BW x 15
3 x 14 x 35#
1 x 18 x 35#

Squats
10 x bar
8 x 95#
5 x 135# (Front)
5 x 185# (Front)
3 x 5 x 230# Belt
1 x 10 x 230# Belt

Conc. Curls
3 x 12 x 25#

Tris Extensions Close Grip
4 x 20 x 50#

Calf Raises Hack Slide Machine
10 x 90#
10 x 180#
2 x 10 x 270#
2 x 13 x 270#

That last deadlift rep was the ugliest rep in Canada's history. I think I only sumo'd once in 2015, I'm really happy to start working on it again.

Also, I'm doing all my reps from dead stop now. I used to do some touch and go a little bit, sometimes...

 

[Bloodhy]

Fast Incline Walk
10 min

Limber 11
First 3

DB Rows
10 x 60#
10 x 75#
4 x 9 x 90#

Bent Over BB Rows
15 x bar
10 x 95#
6 x 145#
5 x 175#
2 x 6 x 165#
11 x 165#

Underhand Pulldowns
4 x 9 x 115#

DB Delt Lateral Raises
4 x 11 x 20#

DB Curls
2 x 15 x 25#
2 x 13 x 25#

Valentine EXTRA

Power Shrugs
10 x 135#
3 x 10 x 225#

Low Cable Flys
10 x 12.5#
3 x 10 x 17.5#

High Cable Flys
3 x 10 x 22,5#

Tris Pushdown Wide Grip
4 x 15 x 52.5#

Hanging Leg Raises
3 x 20

Leg Raised Crunches + Obliques superset
3 x (20+10+10)

Posing
15 min

I was at the gym for over 2 hours, had a blast. I've been cheating on my diet, skipping some carbs and fat portions.

Weekly progress pic 2 weeks in:

 

[Bloodhy]

Fast Incline Walk
10 min (3MPH + 3%)

Bench
20 x bar
8 x 95#
5 x 135#
5 x 185#
3 x 225#
4 x 5 x 235#
8 x 205#
7 x 205#
6 x 205#
6 x 205#
5 x 205#

Skullcrushers + Close Grip Bench Superset
10 + 10 x bar
7 + 7 x 90#
7 + 8 x 90#
8 + 8 x 90#
8 + 9 x 90#
8 + 8 x 90#

Upright Rows
10 x bar
2 x 10 x 90#
1 x 9 x 90#
2 x 10 x 90#

BB Curls
5 x 6 x 75#

Crunches
70

Posing
15 min

Great workout. High carbs week, volume is growing and I'm peaking next week with a full-out set on every exercises. Can't wait.

 

[Bloodhy]

Fast Incline Walk
10 min

Limber 11
First 3

SQUATS beltless
8 x bar
8 x 95#
8 x 135#
5 x 185#
4 x 225#
3 x 5 x 275#
1 x 7 x 275#Rep PR
4 x 6 x 240#
1 x 8 x 240#

Seated Leg Curls
4 x 12 x 150#
1 x 13 x 150#

One Legged Calf Raises
5 x 12 x (2x45lbs Plates)

Squatting twice a week is what I needed.

 

[Bloodhy]

Fast Incline Walk
10 min

Limber 11
First 3

Chin Ups 45 Degree Inside Grip
4 x 12

Chin Ups Neutral Grip
5 x 12

Lat Pulldown Inside Grip
5 x 12 x 105#

BB Bent Over Rows
4 x 7 x 165#
1 x 10 x 165#

Posing
15 min

Still reduced ROM in the chin-ups due to my right shoulder. ~2 min breaks between sets. Everything feels good.

 

[Bloodhy]

Fast Incline Walk
10 min

Limber 11
First 3

Overhead Press
10 x bar
8 x 75#
6 x 105#
3 x 6 x 130#
1 x 7 x 130#

DB Incline Press
10 x 45#
10 x 60#
5 x 10 x 75# (Biggest on this rack)

BB Triceps Extension + OH Press Super set
70#:
7 + 7
7 + 7
7 + 5
10 + 5
7 + 5

Upright Rows
5 x 10 x 75#

BB Curls
5 x 9 x 65#

Crunches
50

Posing
5 min

 

[SexyMahnaz]

Motherfucker, you look like you were sculpted by the Gods. also jelly of the hair. Keep up the great work.

 

[Bloodhy]

Fast Incline Walk
10 min

Limber 11
First 3

Sumo Deadlifts
10 x 135#
10 x 185#
8 x 225#
5 x 275#
2 x 5 x 315#...

Squats
6 x bar
6 x 95#
6 x 135#
5 x 185#
3 x 225#
3 x 8 x 235# Belt
2 x 10 x 235#

Back Extensions
10 x BW
4 x 15 x 45#
1 x 18 x 45#

Leg Press Calf Raises
5 x 13 x 360#

Random
Bis, Tris, Crunches

Posing
10 min

My motivation level is through the roof. I was in there for 2+ hours again. Everything feels great.

Motherfucker, you look like you were sculpted by the Gods. also jelly of the hair. Keep up the great work.

Thanks bro! I should rename to SexyBloodhy.

 

[Bloodhy]

Fast Incline Walk
5 min

Deadlifts
Warm-ups x IDK
1 x 495#
F x 520#

Skipped Saturday. I can't even remember the last day I skipped a workout. I never skip a day. Barely slept all week-end. I've been day drinking too. I was half drunk walking into the gym. Never yanked on a bar so hard in my life. I almost passed out after the pull. Pete Rubbish style. I got it 3/4 of the way up. It was so fucking close to lock-out. I was pissed off walking in. Really thought I had that 520 in me.

 

[Bloodhy]

Fast Incline Walk
10 min

Limber 11
First 3

Bench
15 x bar
10 x 95#
8 x 135#
6 x 185#
4 x 225#
4 x 5 x 240#
1 x 6+F x 240#
1 x 7 x 210#
3 x 5 x 210#
1 x 6 x 210#

Skullcrushers + Close Grip Bench Superset
5 + 6
5 + 8
6 + 7
6 + 7
6 + 7

Upright Rows (Used some momentum towards the end)
5 x 10 x 90#

BB Curls (These turned into power curls pretty quick)
1 x 6 x 80#
4 x 5 x 80#

That's it. Strength peaking week. Really excited.