PR Power Physique

[Bloodhy]

Fast Incline Walk
7 min

Limber 11
First 3

Squats
10 x bar
8 x 95#
8 x 135#
6 x 185#
5 x 225#
3 x 6 x 275#
1 x 7 x 275# [Belt]
1 x 9 x 275# PR
2 x 6 x 245#
1 x 245#

Seated Leg Curls
1 x 15 x 155#
1 x 20 x 130#
4 x 15 x 130#

Leg Press Calf Raises
(360#)
18
17
16
15
14

I gave everything I had on the first 5 sets of squats. My legs were hurting, and they still are. I could barely do another rep. RPE 11.

I feel like shit yesterday and today. Really tired and stressed out with everything that's going on. I'm moving Saturday to a new place, 10 times nicer than this one and 5 min from my work and the gym. I can't possibly wait, I've been dreaming about this.

Work is crazy, I got promoted to a senior position. 2 people quit and I'm doing their job on top of mine. I love it, but it's really stressful.

I'm still doing my Bachelor at night. Midterms this week and then I gotta start working on my final projects.

Starting the cut next week at the same time as the deload week. I fcking despise deload week, and I gotta start cutting on top of that... I will have to get really serious about my nutrition and recovery, and stop drinking and doing stupid shit.

Annnd I started seeing my ex again. What the fuck is going on.

 

[Bloodhy]

Fast Incline Walk
5 min

Limber 11
First 3

Chin Ups 45 Degree Inside Grip
5 x 13

Chin Ups Neutral Grip
5 x 12

Lat Pulldown Inside Grip
3 x 10 x 85#
2 x 12 x 85#

Smith Bent Over Rows
3 x 8 x 175#
2 x 10 x 175#

Posing
5 min

Reduced ROM in the chin-ups.

 

[Bloodhy]

OH Press
10 x bar
8 x 75#
6 x 105#
3 x 6 x 135#
1 x 7 x 135# PR
1 x 7 x 135# [Belt]

Incline DB Press
10 x 45#
10 x 60#
4 x 10 x 75#
1 x 11 x 75#

BB Triceps Extensions + OH Press Superset
3 x (5+5)
5 + 4
5 + 3

Upright Rows
3 x 10 x 80#
1 x 11 x 80#
1 x 12 x 80# (yes, the ugly last rep)

BB Curls
7,8,9,8,7 x 70#

Rushed workout. Met up with a friend to do the midterm for our estimating class.
Also, went to do some PR at an event held by a General Contractor. Different kind of PR.

 

[Bloodhy]

Fast Incline Walk
10 min

Limber 11
First 3

Deadlifts
10 x 135#
10 x 185#
8 x 225#
6 x 275#
5 x 315#
4 x 365#
2 x 405# [Belt]
3 x 5 x 410#
1 x 7 x 410# PR
1 x 405# (Conventional)

Squats
8 x bar
6 x 95#
5 x 135#
5 x 185#
3 x 225# [Belt]
6 x 240#
8 x 240#
10 x 240#
12 x 240#
15 x 240# PR

Back Raises
4 x 16 x 45#
1 x 17 x 45#

BB Calf Raises
15 x 135#
5 x 20 x 225#

Amazing workout. 2 PRs on the same day. I'm ashamed of my form on these deadlifts, but I'm so proud of this squat PR. Deadlifts used to be my strength and squat my nemesis, looks like it just switched...

Sumo 5 x 410# (Camera fell off on the 7 x 410#)
[YT]ehI_Bl3sx6g[/YT]

Squats 15 x 240# (Main Event at 0:38)
[YT]6rs5ADsU8bg[/YT]

 

[Bloodhy]

DB Row
10 x 40#
10 x 60#
8 x 80#
3 x 8 x 100#
2 x 7 x 100#

BB Rows
4 x 7 x 175#
1 x 8 x 175#

Underhand Pulldowns
5 x 9 x 125#

DB Side Lateral Raises
3 x 10 x 25#
1 x 9 x 25#
1 x 8 x 25#

DB Curls
2 x 10 x 30#
1 x 8 x 30#
1 x 7 x 30#
1 x 6 x 30#

I went to a posing seminar with Sean Sapera IFBB PRO! It was an amazing experience. He gave us lots of advice on how to prepare, how to pose, how to think on stage, etc. He was very cool and approachable. He also offers private posing lessons for $40. I'll definitely book one once I got my routine all worked out so I can get the feedback to ensure I win this thing.
He told me I was show ready as is, and I didn't even start prepping for the actual show! I'm even more confident now.

He told us not to get pumped too long before the show, maybe 15 minutes before going on stage and just do 2 sets. After 2 sets is where the muscle has the perfect balance between vascularity and size without looking flat.

The advice he specifically told me was to:
-Smile more during my posing
-Not round my back during my back pose, I need to pull my shoulders back
-Watch my footwork on the back to side transition, make sure the front foot is flat with all the weight on it.

He also said to look at the judges. Making eye contact as soon as you enter the stage with the judges to show them you are confident and involve them. Keep on hitting poses even when you are not center stage, this can distract the attention of the judges to keep looking at you even if it's not your turn.

We all did 2 mock walk on stage. Sean started first to show us how to do it. It was really impressive to see a high level pro do it live. Everything looked perfect, it's like every single detail was thought about, the transition, the footwork, the hand placement, the smile, the look, the pauses, etc.

Here is my before/after 4 weeks into my new program. The focus of this first phase was to maintain weight while gaining strength. This week is Deload, then I'm starting the cut.

 

[Bloodhy]

DELOAD WEEK:icon_evil

Bench
10 x bar
10 x 135#
5 x 185#
2 x 3 x 225#
2 x 3 x 205#

Skullcrushers + Close Grip Bench SuperSet
(3 + 4) x bar
2 x (3 + 5) x 75#

Upright Rows
5 x 45#
2 x 5 x 75#

BB Curls
4 x 45#
2 x 4 x 65#

Showed my 4 weeks before/after to my coach. He agreed I'm really close to show ready already. I only have to cut 5 pounds now! Competition is May 17.

Also, I did get pretty buffed from doing only 2 sets. I'm pretty confident in that rule now. I can test it all week, I only have 2 sets on every single exercise I do.

 

[Bloodhy]

Fast Incline Walk
6 min

Limber 11
First 3

Squats
10 x bar
8 x 135#
6 x 225#
2 x 4 x 255#
2 x 5 x 225#

Seated Leg Curls
2 x 9 x 100#

Smith Machine Calf Raises
10 x 135#
2 x 10 x 225#

Seriously takes everything I have to stop there and get out of the gym. I really feel like I need a deload, my body is pretty beat up, but I have so much energy I just want to do more.

 

[Bloodhy]

Fast Incline Walk
10 min

Limber 11
First 3

Crunches
3 x 20

Russian Twist
3 x 20 x 8#

Chin Ups 45 degrees inside grip
2 x 7

Chin Ups Neutral Grip
2 x 6

BB Rows
10 x bar
5 x 95#
2 x 5 x 135#

Pulldowns Normal Grip
7 x 85#
2 x 7 x 110#

Posing
10 min

Good session, plenty of energy left. Chin upd done full ROM, deadstop to chin above the bar.

Received my next training cycle, mostly all exercises changed. I'm super excited to start!

 

[Bloodhy]

Fast Incline Walk
15 min

Crunches + Russian Twist superset
3 x (20 + 20)

OH Press
2 x 6 x bar

French Press + OH Press Superset
2 x (3 + 3) x bar

Upright Rows
2 x 4 x bar

BB Curls
2 x 5 x bar

Forgot the Incline DB Press. Most boring workout of the year. Bar on all sets, seriously!? Science is Science... Here's my new PR song. I'm debating whether to fk sh up tomorrow heavy deadlifts is on my minds. Seriously want to pull 495 again. Wonderinh if I could do a double. My next cycle has Sumo Squats, Stiff leg deadlifts, and close stance high bar squats. Also, it's only 3 weeks of lifting then deload. I need to talk to my coach, I can't deload every 4th week.




[YT]Gnx6ZusJbE4[/YT]

 

[Bloodhy]

This last week has been very challenging. I gained 3-5 lbs by cheating like a motherfucker. Stopped taking this seriously when I've seen the competition at the seminar, thought it was gonna be a piece of cake. Now I feel like shit cause I'm not pushing myself and living to my potential. I have the opportunity to be in the best shape of my life, which is not something I plan to do on a regular basis. I might not put myself through this mental torture (diet) ever again after this, might as well kill it. I knew I was going to have to push myself if I committed to a competition, there's no way I'm gonna quit.

Here's the workouts for this week, didn't have internet:

Monday
Close Grip Bench
3 x 6 x 215lbs
3 x 7 x 195lbs

Triceps pushdowns + pushups
3 x 6 x 80lbs + 10 pushups

Side delts
3 x 7 x 25#

Cable Curls
3 x 5 x 80lbs

Tuesday
Sumo Squats
3 x 6 x 265#
3 x 6 x 245#

DB Lunges
3 x 14 x 45# (7 each leg)

BB Calf Raises
4 x 12 x 245#

Wednesday
Underhand pullups
3 x 12 x BW
3 x 6 x 10lbs

Underhand Pulldowns
3 x 6 x 120lbs

DB Rows
2 x 8 x 50lbs

Thursday
Incline Bench Press
3 x 4,6,6 x 175#
3 x 7,6,7 x 155#

OH Tris + Incline DB
3 x 6+10

DB Side Delt
3 x 10 x 20#

Cable Curls
3 x 8 x 65#

Friday
Stiff Leg Deadlift
2 x 6 x 355#

Laying Leg Curls
3 x 10 x 105#

Close Stance Squat
3 x 7,7,10 x 225#

Seated Calf Raises
4 x 9,9,8,9 x 95#

Saturday
Ez Bar Rows
3 x 6 x 170#
3 x 8 x 150#

Normal Grip Lat Pulldowns
3 x 7,8,9, x 120#

Facepulls
3 x 8 x 65#

Ez bar Curls
3 x 8 x 75#

 

[Bloodhy]

Cycle 2, Week 2

Close Grip Bench
3 x 6 x 220#
4 x 7 x 200#

Tris Pushdown + Push ups superset
3 x (6+10) x 85lbs

DB Side Delt Raises
4 x 6 x 27.5lbs

Cable Curls
1 x 5 x 82.5lbs
2 x 7 x 72.5lbs
1 x 6 x 72.5lbs

Weight is back on point, 180.0 lbs this morning. Good training sessions, although I realize my right delt is a bit smaller than my left.
They changed the format of the show. Now you go on stage and do front pose and back pose then go to your position. VERY unfortunate, my side pose is my best. On the other hand, I'm getting a pretty wide back now and I think it'll help me win from the front and back.

 

[Bloodhy]

Sumo Squats
3 x 6 x 270#
1 x 8 x 270#
3 x 7 x 250#
1 x 8 x 250#

DB Lunges
3 x 14 x 50#
1 x 16 x 50#

Smith Calf Raises
5 x 10 x 295#

 

[Bloodhy]

Underhand Pull-ups
3 x 13 x BW
1 x 10 x BW
4 x 6 x 12.5#

Lat Pulldowns
3 x 6 x 125#
1 x 10 x 125#

DB Rows
2 x 8 x 55#
1 x 10 x 55#

 

[Bloodhy]

Incline Bench
4 x 6 x 180#
3 x 7 x 160#
1 x 8+1 x 160#

Ez Bar OH Tris + Incline DB
4 x 7+11 x (65#+40#)

DB Side Delt
4 x 11 x 20#

Cable Curls
4 x 8 x 70#

Crunches
50

Great workout. I like how the training is set-up. The first week is kind of adaptation; set up a challenging number of reps, get used to the technique, etc. By the second week I already feel better on the technique and strength. The diet probably has something to do with it, although my recovery kinda suck right now.

Big personal news tomorrow. I know this is a training log, meant for posting your workout and sh*t, but training is such a big part of my life for a long time, I like to be able to look back and associate the life events with the type of training I was doing. It make sense to me as training is crucial.

Bloodhy, you're drunk, go to bed.

 

[Bloodhy]

Pause Sumo Deadlift
6 x 365# (5 pause + 1 lift)
6 x 365# (4 pause + 2 lifts)
6 x 365# (3 pause + 3 lifts)

Seated Leg Curls
4 x 10 x 135#

Squats
4 x 235# (Close Stance)
5 x 235# (Normal Stance)
7 x 235# (Sumo Stance)
13 x 235# (Sumo Stance)

Seated Calf Raises
2 x 10 x 100#
3 x 9 x 100#

Russian Twists
3 x 25 x 10#

My recovery is substandard at this time.
I was supposed to do Stiff Leg Deadlifts, warmed up doing them to 315. Didn't feel good I just switched to deadlifts. I really need to start working on my sumo deadlift technique again, especially because I just realized I squat better sumo. I had more than 13 in me, but I'm not supposed to push myself to failure on week 2.
My coach explained to me Calf Raises have to be done from as low as possible with a slight pause, then focus on the calves (not shifting the bodyweight), and push as high as you can to the tip of your toes. I can really feel the calf contract at the top, almost cramp.

 

[Bloodhy]

EZ Bar Rows
6,6,7,7 x 170#
8,8,8,10 x 150#

Normal Grip Pulldowns
7,8,9,9 x 125#

Facepulls
8 x 50#
11 x 50#
8 x 65#
3 x 10 x 57.5#

EZ Bar Curls
8,8,8,9 x 70#

Deadlifts Conventional
9 x 135#
6 x 225#
5 x 315#
1 x 405# [Belt]
F x 445#
2 x 405# REP PR

Slept 13.5 hrs last night. The whole workout felt like sh*t, pretty slow. This program needs more deadlift though. Improvised some DL, was hoping for a PR out of the blue, not even training for strength right now. Got a rep PR thought which really pumped me up. The 2x405 didn't even feel that hard too. I think I should have taken more time to warm-up for the 445 and focus on technique, maybe it's there.

 

[Bloodhy]

Walk
60 min

Bodyweight Circuit (3x)
10 push-ups
20 squats
30 crunches

My girlfriend got my name tattooed. If that isn't love I don't know what is.

 

[Bloodhy]

Cycle 2, Week 3

Close Grip Bench
4 x 5,5,5,6 x 225#
5 x 6,5,5,5,8 x 205#

Tris Pushdown + Push ups superset
4 x (6+10) x 90#
1 x (6+15) x 90#

DB Side Delt Raises
5 x 10,10,10,8,8 x 20#

Cable Curls
5 x 5,5,5,4,4 x 75#

Bodyweight 180.8lbs this morning... The scale is not moving much but I feel like it's the best I've ever looked. Coach said I can easily cut 5 pounds in 3 weeks on the cutting diet, without losing any lean mass. Can't wait.......

 

[Bloodhy]

Sumo Squats
3 x 6 x 275#
1 x 8 x 275# [Belt]
1 x 10 x 275# PR
5 x 7,7,7,8,10 x 255#

DB Lunges
3 x 14 x 55#
1 x 16 x 55#
1 x 18 x 55# PR

Smith Calf Raises on a Plate
5 x 10,9,8,8,8 x 315#

Toughest workout I can think of since I was fighting. Being a smartass I thought I'd cut some of the carbs from my diet to cut faster, I just paid for it.

Also, #1 PR song of all time. This never gets old:
[YT]WDUa80YrTfI[/YT]

 

[Bloodhy]

Underhand Chin-Ups
5 x 13,13,10,8,6 x BW
5 x 5,5,6,7,7 x 15#

Underhand pulldowns
5 x 130#
2 x 7 x 120#
2 x 10 x 100#

DB Rows
4 x 8 x 60#

I think the weight was too heavy on the pulldowns, was feeling it in my shoulder a lot. At 100 I can make full clean reps and feel the muscle. Same for rows, I'll reduce weight next time to remove any amount of swinging. It's not super bad but not fully clean either.


Seen a dude in the gym with light blue shoes, light blue t-shirt and... light blue phone case! I really wondered if he had different cases for the different t-shirts he might wear.


Song of the day:
[YT]pdkv_Fr9Ml4[/YT]