PR Power Physique

[Bloodhy]

Incline Bench
5 x 4,5,3,3,4+2 x 195#
5 x 5,4,4,4,4 x 175#

OH Tris Extensions + DB Incline Bench Superset
2 x (7+11) x 75+45
3 x (5+10) x 75+45

DB Side Delts
1 x 7 x 20#
1 x 15 x 10#
1 x 10 x 10#
2 x 8 x 10#

Cable Curls
5 x 5,5,4,4,3 x 75#

Amazing workout. Killed it. I was supposed to be 185 on the incline but I miscalculated. Realized on my backdown sets. Pretty happy with that.

The 4+2 is my spotter helping me on the 2 last reps. Don't know how much, but maybe I should add 405 and between the two of us I'll get some resistance!

DB Side Delts is bothering my right shoulder still. Also my right delt is smaller, might have something to do with it. I feel like this should be done almost as rehab, light for reps just focusing on the muscle and the technique. My right shoulder get super sore doing it with 20-25+.

My Lats are even out though! I don't know how that happened but it's symmetrical now.

Coach revised my diet by cutting 1 serving of fat a day for 6 days. That's 15g*9calories=135 calories a day. Not much, I probably cheat more than that in a day but I'm not that bad. I seem to be stuck a 180lbs although my goal is 175. Totally maintaining 180. I might add some walks during my deload week on top of cutting my carb intake by half. Taking a progress pic on Saturday to show progress. Although the scale don't bulge, I feel like I'm still improving.

Legs are still sore from Tuesday. Loved that workout, but I'm not looking forward to tomorrow!

Motivation of the day:
[YT]OE5ZI_-SkqQ[/YT]

 

[Bloodhy]

Stiff Leg Deadlifts
5 x 4,8,8,6,6 x 225#

Deadlifts Conventional
3 x 6,7,8 x 315#

Squats
4 x 6,8,10,12 x 245# [Belt]
16 x 245# PR

Seated Leg Curls
5 x 10 x 140#

Seated Calf Raises
6 x 10,9,7,7,7,7 x 105#

Big PR. This is a short 3 weeks cycle, I'm deloading next week. I wanted to kill it before then. Last PR was 15 x 240#. I really need to think speed on my squats, it helps a lot.

One hour of sleep last night. Nothing Terror can't fix:
[YT]bBjkjc08HkY[/YT]

 

[Bloodhy]

Underhand EZ Bar Rows
2 x 6 x 170#
2 x 6 x 175#
1 x 7 x 175#
5 x 8 x 160#

Normal Grip Pulldowns
5 x 5 x 130#

Facepulls
5 x 10 x 62.5#

EZ Curls
5 x 8,8,8,9,8 x 75#

DB Incline
2 x 10 x 60#

Tris Pushdown
2 x 10 x 57.5#

DB Side Delts
2 x 15 x 15#

Crunches + Russian twist Superset
3 x 20+20 x 10# ball

Posing
10 min

Here's a progress pic after 8 weeks in. Biggest change from the last one is decreased bodyfat with increased vascularity.
Bodyweight post-workout 179.4lbs

EDIT:
Here's a front pic for a change:

 

[Bloodhy]

Walk
50min

Bodyweight Circuit (3x)
11 Push Ups
21 Squats
31 Crunches

That moment when you get featured on a >14k followers page:

 

[deathchi]

However do you keep up with your joints kind sir; is there a cocktail of vitamins I'm missing?

 

[Bloodhy]

However do you keep up with your joints kind sir; is there a cocktail of vitamins I'm missing?

You mean russian juice? Nah, 100% natty. I've been an athlete my whole life since I'm 6 years old. I also think I have the genetics for it.

My secret right now though is a customized diet and training plan from the top guys in the industry. Obviously they know what they are doing.

 

[Bloodhy]

Deload Weak

Close Grip Bench
2 x 3 x 215#
2 x 4 x 195#

Tris Pushdowns + Pushups Superset
2 x (3+5) x 80#

DB Side Delts
2 x 5 x 20#

Cable Curls
2 x 3 x 80#

Crunches
2 x 25

1hr break

Walk
40 min

Spoke with my coach, no more deload until the contest. I'm so excited, going 6 weeks hard, lots of volume. Unfortunately, he also said NO MORE HEAVY DLs. Super excited to just relax for one week then push hard to victory. Might start taking creatine as well for the extra buff.

 

[deathchi]

You mean russian juice? Nah, 100% natty. I've been an athlete my whole life since I'm 6 years old. I also think I have the genetics for it.

My secret right now though is a customized diet and training plan from the top guys in the industry. Obviously they know what they are doing.

Actually when people cut that lean they usually need something special for their joints, even the naturals. Just was looking for any good suggestions you might have. I just take fish oil, calcium, magnesium, and glucosamine/msm. Seems to help anyway. Good luck.

 

[Bloodhy]

Sumo Squats
2 x 4 x 265#
2 x 4 x 245#

BB Calf Raises
2 x 8 x 255#

DB Lunges
2 x 8 x 45#

Walk
30 min

Actually when people cut that lean they usually need something special for their joints, even the naturals. Just was looking for any good suggestions you might have. I just take fish oil, calcium, magnesium, and glucosamine/msm. Seems to help anyway. Good luck.

I never heard of it, except my coach mentioning more frequent deloads during the cut to prevent injuries. I'm not big into supplements, I only take whey protein and now creatine for the next 7 weeks. Thanks!

 

[Bloodhy]

Underhand Pull-ups
2 x 6
2 x 3 x 10#

Underhand Pulldowns (Double Pullies)
2 x 5 x 70#

DB Rows
2 x 4 x 50#

Walk
20min

Shortest workout ever. Everything feels really good right now. Just really pumped to start the final sprint to the finish line.

 

[Bloodhy]

Physique Peaking Cycle - Week 1

DB Bench
3 x 9,9,8 x 85#

Dips
3 x 10,10,10 x 35#

Skullcrushers + Pushups Superset
3 x 10,10,10 x Bar+BW

DB Upright Rows
3 x 13 x 30#

EZ Curls
3 x 8,7,6 x 75#

Crunches
3 x 30

Jog + Fast Walk
10 + 15 min

Starting the peaking cycle. Lots of volume for the next 6 weeks, no deload.

Went for a jog cause I felt so bad for binging this week-end. Can't expect to get right back into the same distance/tempo I used to run. Makes me miss fighting, I used to run the trails and stairs in this ravine all the time.

Tribal Motivation
[YT]gSuyuVEHby8[/YT]

 

[Bloodhy]

Fast Incline - 5min
Limber 11 - First 3

Sumo Squats
3 x 9,8,7 x 260#

DB Lunges
3 x 20,18,18 x 40#

Seated Leg Curls
3 x 12,12,12 x 130#

Seated Calf Raises
3 x 14,10,9 x 100#

Break

Walk
22 min

Late night walk:
[YT]ZtMVSzV1IG8[/YT]

 

[Bloodhy]

Neutral Grip Pullups
3 x 9,8,7 x 15#
3 x 9,8,7 x BW

Neutral Grip Pulldowns
3 x 13,12,11 x 105#

Seated Cable Rows
2 x 13,12 x 95#

Posing
15 min

I see this gym buddy pull up a Animal Pump container in the locker room. "I'm like wtf did you get that? They don't ship to Canada." Apparently they sell it right by the gym in this little store called Xtreme Line Supplements. Always wanted to try the Animal supplements, they're definitely one of my favorite brand when it comes to gym stuff. I mean, look at this motherfucker:

 

[Bloodhy]

Incline Close Grip Bench
3 x 7,7,6 x 155#
3 x 7 x 135#

Overhead EZ Tricep Extension + Incline Close Grip Bench Superset (Longest name ever)
6+8 x 80+95
7+8 x 80+95
7+7 x 80+95

DB Upright Rows
1 x 10 x 35#
2 x 15 x 25#

EZ Curls
3 x 10,9,8 x 65#

Love this cycle, not one exercise that I hate. Started tanning for the show. Jakt n Tan coming up! Coach wants to see progress pics because my weight was so high on Tuesday. TBC on Saturday!

Throwback Thursday, almost one year back. (Nice shoes bro)
[YT]uJYofurrfq0[/YT]

 

[Bloodhy]

Deadlifts Conv.
2 x 10 x 315#

GHR
1 x 10 x BW
2 x 10 x 5#

Leg Press
3 x 15,14,13 x 365#

LP Calf Raises
4 x 16,15,14,13 x 365#

Bodyweight this morning 177.6! I've been dieting like a monk all week. No cheating of any kind. Just sticking to the plan. It works really well so far. Progress pics tomorrow. Might end up going even lower than 175 if it's this easy, we'll see by the end of next week.

Going to pick my board shorts tomorrow, hope I find something.

Some old school to kick this weekend off:
[YT]BteZ3oi1aLg[/YT]

 

[Bloodhy]

One Arm DB Rows
3 x 9,8,7 x 80#

Chest Supported Rows
3 x 9,8,7 x 90#

Wide Grip Lat Pulldowns
3 x 12 x 100#

DB Side Delt Raises + Cable Upright Rows Superset
3 x 10+9 x 20#+57.5#

Close Grip EZ Curls
3 x 9 x 65#

Got my new shorts!! Can't believe I'm wearing 30, never wore 30 in my life. I love them though. My quads still pops up through them so it's a plus.

Took some pics after the gym, couldn't pick one so here's a few:

EDIT: Feedback from the coach on the pics below: Show ready and the back shot is money.
I feel like a million buck right now!

 

[Bloodhy]

From Sunday:

Walk
45 min

Featured again on the RP Instagram, almost twice the likes this time:

 

[Bloodhy]

Peaking Cycle Week 2

DB Bench Press
3 x 9,9,8 x 90#

Dips
3 x 10 x 40#

OH Tris Extensions + Push Ups
3 x 10+10 x Bar+BW
1 x 11+11 x Bar+BW

DB Upright Rows
3 x 13 x 30#
1 x 14 x 30#

Curls
1 x 8 x 80 (Straight Bar)
3 x 7,6,5 x 75# (EZ)

 

[Flash_Monsta]

In4 progress pr0n. Looking good, great conditioning. Best of luck in your Physique competition.

 

[Bloodhy]

Sumo Squats
3 x 9,8,7 x 265#

DB Lunges
2 x 20 x 40#
1 x 22 x 40#

Seated Leg Curls
3 x 12 x 135#

Leg Press Calf Raises
5 x 8 x 405#

Great workout. Everything felt easy for some reason. Trying to stick to the plan and not push too hard in week 1 & 2.

Evening Walk
30 min

In4 progress pr0n. Looking good, great conditioning. Best of luck in your Physique competition.

Thanks Bro!