PR Power Physique

[Bloodhy]

Neutral Grip Pullups
3 x 9,8,7 x 20#
4 x 9,8,7,7 x 5#

Neutral Grip pulldowns
4 x 13,12,11,10 x 110#

Seated Cable rows
3 x 13,12,11 x 100#

"Power Walk"
10 min

Evening Walk
60 min

 

[Bloodhy]

Thursday (30 min sleep)

Incline Close Grip Bench
3 x 6,5,5 x 160#
4 x 7,7,7,6 x 140#

OH Tris Extensions + Inline Close Grip Bench Supersets
4 x 12+7 x 45+95

DB Upright Rows
4 x 15 x 30#

EZ Curls
4 x 11,10,9,9 x 65#

Bodyweight post-workout: 175.0# !!!!!!!
It's my goal weight. Coach said I can have an extra cheat meal (2 a week) this weekend if it stays this way.

 

[Bloodhy]

Deadlifts Conv.
8 x 135
5 x 225
5 x 315
2 x 10 x 325# (Belt)
1 X 11 X 325# Rep PR

GHR
5 x Bw
3 X 10 X 10#

Leg Press
4 x 15,15,14,13 x 375#

Leg Press Calf Raises
5 x 16,14,10,10,9 x 375#

Good workout. Deadlift is deload next week, then I have to hit 3 x 10 x 345#. That should be interesting. Can't wait!

PR Song of the day. Death Before Dishonor brings me chills every time. Fcking love this band.
[YT]XiG44aMUT14[/YT]

 

[Bloodhy]

1-Arm DB Row
3 x 9,8,7 x 85#

Chest-Supported Rows
4 x 9,8,7,7 x 95#

Wide-Grip Lat Pulldowns
4 x 12 x 105#

DB Side Delts Raises + Cable Upright Rows Super Set (22.5# + 60#)
9+10
8+10
8+9
7+10

BB Close Grip Curls
3 x 9 x 70#

Decline Sit-Ups
3 x 10 x 45#

Posing
5 min

Power Walk + Light Jog
25min + 20 min

Bodyweight this morning 178.8. Going to skip a meal and go for a shorter walk tonight.

 

[Bloodhy]

Physique Peaking Cycle Week 3
Sumo Squats (Belt)
4 x 9,8,7,7 x 270#

DB Lunges
4 x 20,20,22,22 x 45#

DB Bench Press
4 x 8,8,7,6 x 95#

Seated Leg Curls
5 x 12 x 140#

Dips
4 x 10,10,10,8 x 45#

OH Tris + Push Ups (Bar+BW)
3 x 10+10
1 x 11+11
1 x 12+12

DB Upright Rows
1 x 12 x 35#
2 x 12 x 30#
2 x 15 x 30#

BB Calf Raises
6 x 10 x 275#

Decline Abs
4 x 10 x 30#

EZ Curls
5 x 5,5,5,5,6 x 85#

Had to squeeze day 1 and 2 together. I'll be on the road all day tomorrow from 5am-10pm. Pretty challenging, I loved it. I think I can definitely handle more volume than the program I'm on right now.

 

[Bloodhy]

Neutral Grip Pull-ups
4 x 9,8,7,7 x 22.5#
5 x 8,7,7,6,6 x 10#

Neutral Grip Pulldowns
5 x 11,9,9,8,8 x 115#

Seated Cable Rows
4 x 14,13,12,11 x 105#

Bodyweight 181. Ate shit all week.
Gotta live like a monk until showtime.
No more fats, 60 min daily walk until I hit 175.

 

[Bloodhy]

Incline Close Grip Bench
5 x 5,5,6,6,5 x 165#
5 x 7,7,7,6,6 x 145#

OH Tris + Incline Close Grip Bench
12 + 7 x 55+100
10 + 7 x 55+100
10 + 6 x 55+100 Normal Grip
10 + 5 x 55+100
9 + 5 x 55+100

DB Upright Rows
5 x 15 x 25#

EZ Curls
5 x 9,8,7,5,6 x 75#

Decline Sit-ups
4 x 10 x 52.5#

Good workout. On that last grind until showtime.

 

[Bloodhy]

Deadlifts Conv.
2 x 3 x 275#

GHR
4 x 11 x 10#

Leg Press
5 x 15 x 340#

LP Calf Raises
6 x 13,13,11,11,10,10 x 340#

I overestimated my Leg Press/LP Calf Raises this whole time. In my head, 3 plates a side is equal to 315. Forgot to remove the bar weight from the equation.

 

[Bloodhy]

One Arm DB Rows
4 x 9,8,7,8 x 85#

Chest Supported Rows
4 x 9,8,7,7 x 100#

Wide Grip Pulldowns
5 x 12 x 110#

DB Side Delts + Cable Upright Rows Superset
5 x 10+10 x 20+52.5#

BB Ez Close Grip Curls
4 x 9,8,8,7 x 75#

Great workout despite the lack of sleep. Bodyweight 176 lbs post workout.
Another progress pic, I post them here when I have to send them to my coach:

New band I just found out, only song I know but I love it so far;
[YT]PppYFvFfHIg[/YT]

 

[SexyMahnaz]

I'm seeing dents/muscles I didn't know existed. Great work.

 

[Bloodhy]

Physique Peaking Cycle Week 4

DB Bench Press
4 x 8 x 95#

Dips
5 x 10 x 50#

OH Tris + Push Ups superset
4 x 11+11
1 x 15+15

DB Upright Rows
5 x 13,13,13,15,16 x 30#

BB Curls
5 x 6 x 80#

Big news: I'm starting Pete Rubish's Deadlift Only program after my show. It's a 10 weeks program. Pull twice a week for 4 weeks, deload, then thrice a week for 4 weeks. So fucking excited.

Food: I didn't think it was humanly possible to eat so many Reeses. I bought a package of big cups, a bag of mini reeses, and a reese bar. I hate the whole thing within 30 minutes. Retarded I know, but they're like a drug.

I'm seeing dents/muscles I didn't know existed. Great work.

Thanks SM! I can't possibly wait to see the final result.

 

[Bloodhy]

Sumo Squats
4 x 10 x 275#

Lunges
5 x 22 x 45#

Seated Leg Curls
5 x 12 x 145#

BB Calf Raises
6 x 10 x 285#

Decline Sit-ups
5 x 10 x 35#

Posing
5 min

Amazing workout. Best leg workout I've had so far. I love peaking week.

I need to ramp up my posing now until the show.

 

[Bloodhy]

Neutral Grip Pull-ups
5 x 9,8,7,7,7 x 25#
45Deg Inside Grip
5 x 6,6,6,6,8 x 12.5#

Incline Close Grip Bench
5 x 5,5,5,6,6 x 165#

OH Tris + Incline Bench (60+105#)
2 x 11+7
1 x 11+6
1 x 10+6
1 x 10+6

Neutral Grip Pulldowns
5 x 10,11,10,10,10 x 120#

Seated Cable Rows
5 x 11 x 110#

DB Upright Rows
5 x 15 x 30

EZ Curls
4 x 6 x 75#

Cable Tris Pushdowns + Decline Sit-Ups Superset (62.5+55#)
4 x 10+10

Decline Sit-ups
5 x 10 x 55#

Amazing workout again. Double workout. I had to skip yesterday, 0 sleep on Wednesday night.

Half way through I met the guy who won the Northerns 2 years ago, then the provincials, and he competed at the nationals last year! I asked him for some posing tips and he totally helped me fix my front pose, which is my weakness.

Beyond excited for tomorrow, I wanna hit 3 x 10 x 345# Conv. Deadlift

Movie:
Watched the Hobbit 3 last night. Really good! Best one of the three so far in my opinion.
SPOILER: That last scene when Bilbo is old and Gandalf walks in. Brought me back to the first movie when I read pretty much all of Tolkien's book. Looked it up, 2001! Can't believe it's been so long yet. Loved all the books and the movie. I wonder if they'll make a movie with The Silmarillion, cause that'd be fucking sick.

 

[Bloodhy]

Deadlift Conv.
3 x 10,10,8 x 345# REP PR CONV.

GHR
5 x 10 x 15#

(Waiting for the Leg Press
Front Squats
2 x 10,7 x 135#
Close Stance Squat
10 x 135#
10 x 185#)

Leg Press
5 x 15 x 350#

LP Calf Raises
6 x 13,13,11,11,10,10 x 350#

Posing
5 min.

Posing: The first mandatory pose is the front pose with right hand on the hip. Hands down my worst pose. I can't activate my right lat, it's like a ghost muscle or something. On the left side it's totally fine, I can fire it and it pops out, but the right one looks non-existent. I will work on this, and maybe find a way around it by shortening the length of time I hit the front pose or hitting it at a slight angle.

 

[Bloodhy]

One Arm DB Row
4 x 8 x 90#

Chest Supported Rows
5 x 8 x 105#

Wide Grip Pulldowns
5 x 11 x 105#

Side Delts + Cable Upright Rows
5 x 10+10 x 20+62.5#

EZ Curls
5 x 8 x 75#

Cable Tris
4 x 15.14.13.12 x 65#

Russian Twist
3 x 12 x 25#

Great workout. Deader than dead from the deads yesterday. Off to watch Mayweather get KTFO!!!!!

 

[Bloodhy]

Walk
35 min

 

[Bloodhy]

Physique Peaking Cycle Week 5

DB Bench Press
5 x 10 x 85#

Dips
6 x 11.10.9.9.7.6 x 50#

Bar OH Tris Extensions + Pushups Superset
4 x 12+12
1 x 16+16

DB Upright Rows
4 x 15 x 30#
1 x 16 x 30#

EZ Curls
9 x 75#
4 x 8 x 75#

Power walk
27 min

Great workout, full of energy. Got really good feedback from my coach too, says I'm the most conditioned he's seen for a first show and I have great chances of placing top 5. That would qualify me for provincials, which I would probably hold on for a year to gain some more strength, size, and posing experience.

Got pissed tonight for some reasons and ate ~800 cals of Reese. I'm addicted to that shit, it's kinda retarded.

Booked a private posing session with Sean Sapera IFBB Pro on Wednesday, fucking pumped.

Need to send progress pics to my coach on the weekend. He will send me the instructions for the last workout and how to proceed with nutrition for the 2 days prior to the show. I get a "Last Pump Up Workout" 3 days out, then 2 days off, then show time!

I'm going to Vegas right after the show. Probably driving with my GF. Mighttt stop to muscle beach and try to hit a deadlift PR.

Last Stretch Motivation (just came out today)
[YT]Owi0DvJHyIA[/YT]

 

[Bloodhy]

Squats (Normal Stance)
5 x 10 x 260#

DB Lunges
5 x 22 x 40#

Seated Leg Curls
5 x 12 x 130#

BB Calf Raises + Overhead Cable Crunches
6 x 10+10 x 275+72.5#

Posing
10 min

This workout is simple yet very effective. Squats as the #1 leg builder, then quads with the lunges, hams with the leg curls, calf and then core. Complete lower body workout and you can really feel it.

1 hr sleep. Went to the gym late to try and skip the traffic. I usually go at 4 and it's packed. I went at 8 and it was even worse! Every single machine was taken, but the squat racks were open. Fuck yeah!

 

[Flash_Monsta]

Just be sure to post the progress pictures here...


No homo.

Spoiler

Slight homo

 

[Bloodhy]

Neutral Grip Pull-Ups
5 x 9 x 15#
5 x 8 x 5#

Neutral Grip Lat Pulldown
5 x 10 x 110#

Seated Cable Rows
5 x 12 x 100#

Posing w/ Sean Sapera
40 min

Great workout. Great posing session. Sean gave me good feedback:

-My right shoulders always seem to be lower, they should be even
-I need to foamroll/ballroll my right lat to help loosen it up and fire up when I do my front pose.
-Pose a little bit more to get more confidence, but overall show-ready as is.

FM, Coming Up on Saturday!

Watching Generation Iron right now. Never seen it before.