PR Power Physique

[Bloodhy]

Northerns '17 Prep
Week 5

DB Flat Bench
3 x 10 x 50lbs
3 x 10 x 35lbs

DB Skullcrushers
3 x 10 x 20lbs
3 x 10 x 15lbs

Cable Flys
3 x 10 x 17.5
3 x 10 x 12.5lbs

Cable Pushdowns
3 x 10 x 37.5
3 x 10 x 27.5

DB Side Delts
3 x 10 x 15lbs

Conc. Curls
3 x 10 x 22.5

DB Side Delts + Conc Curls Superset
3 x 10+10 x 10lbs+15lbs

BW: 175.4 lbs

Made some drastic changes, should be good to go now.

 

[Bloodhy]

Northerns '17 Prep
Week 5

Squats
3 x 11 x 185lbs
3 x 11 x 165lbs

Smith Calf Raises on Plate
3 x 11 x 225lbs
3 x 11 x 185lbs

Great workout. Was going to do another quad exercise but ended up chatting with a buddy for a long time and just called it quit.

 

[Bloodhy]

Northerns '17 Prep
Week 5

Wide Grip Chin Ups
3 x 5

Ghetto Chin Ups
3 x 10

T Bar Rows
6 x 10 x 45lbs

Seated Cable Rows
3 x 10 x 100lbs
3 x 10 x 85lbs

Facepulls
3 x 10 x 27.5lbs
3 x 10 x 17.5lbs

 

[Bloodhy]

Northerns '17 Prep
Week 5

Incline Bench Press
3 x 10 x 115lbs
3 x 10 x 95lbs

Standing French Press + Cable Pushdowns Superset
3 x 10+10 x 45+37.5lbs
3 x 10+10 x 35+27.5lbs

Conc. Curls + DB Side Delts Superset
3 x 10+10 x 22.5+15lbs
3 x 10+10 x 17.5+10lbs

 

[Bloodhy]

Northerns '17 Prep
Week 5

Romanian Deadlift
3 x 10 x 135lbs

Squat
3 x 10 x 135lbs

45 Deg Back Raises
3 x 12 x 45lbs Plate

Seated Leg Curls
3 x 10 x 115lbs

Seated Leg Extension
3 x 10 x 100lbs

Calf Raises (Seated Leg Press)
3 x 12 x 185lbs

BW: 175.8lbs

I stay much more upright during squats to target the quad.

 

[Bloodhy]

Northerns '17 Prep
Week 5

Lat Pulldowns Wide Grip (Dual Pulley)
3 x 10 x 85lbs
3 x 10 x 70lbs

Seated Cable Rows (Dual Pulley)
3 x 10 x 85lbs
3 x 12 x 70lbs

Face Pulls
3 x 15 x 25lbs
3 x 15 x 15lbs

Hammer Curls + DB Side Delts Superset
3 x 10+10 x 25+15lbs
3 x 10+10 x 20+10lbs

 

[Bloodhy]

Northerns '17 Prep
Week 6

DB Flat Bench
4 x 11 x 50lbs
4 x 11 x 35lbs

DB Skullcrushers
4 x 11 x 20lbs
4 x 11 x 15lbs

Cable Flys
4 x 11 x 17.5lbs
4 x 11 x 12.5lbs

Cable Pushdowns
4 x 11 x 37.5lbs
4 x 11 x 27.5lbs

Conc. Curls + DB Side Delts superset
4 x 11+11 x 22.5+15lbs
4 x 11+11 x 17.5+12.5lbs

BW: 175.4lbs

 

[Bloodhy]

Northerns '17 Prep
Week 6

Squats
4 x 11 x 185lbs
4 x 11 x 165lbs

Calf Raises (Smith machine + Plate)
4 x 11 x 225lbs
4 x 11 x 185lbs

Cable Pushdowns
4 x 11 x 35lbs

Havana Club and Vanilla Coke, Post workout meal in all its splendor.

 

[Bloodhy]

Northerns '17 Prep
Week 6

Wide Grip Chin Ups
4 x 6 x bw

Ghetto Chin Ups
4 x 11 x bw (2-3 breaks total to complete all reps)

T Bar Rows
4 x 11 x 55lbs
4 x 11 x 45lbs

Seated Cable Rows
4 x 11 x 100lbs
4 x 11 x 85lbs

Face Pulls
4 x 11 x 27.5lbs
4 x 11 x 17.5lbs

 

[Bloodhy]

Northerns '17 Prep
Week 6

Incline Bench
4 x 11 x 115lbs
4 x 11 x 95lbs

EZ French Press + Cable Pushdowns Superset
4 x 11+11 x 45+27.5lbs
4 x 11+11 x 35+27.5lbs

Conc. Curls + DB Side Delts Superset
4 x 11+11 x 22.5+15
4 x 11+11 x 17.5+10

BW: 177.8lbs

Progress Porn:

 

[Bloodhy]

Northerns '17 Prep
Week 6

Stiff Leg Deadlift
4 x 14 x 135lbs

Squats
4 x 12 x 135lbs

45 Deg Back Raises
4 x 14 x 45lbs

Seated Leg Curls
4 x 12 x 115lbs

Seated Leg Extensions
4 x 12 x 115lbs

Standing Calf Raises
4 x 15 x 170lbs

Cable Pushdowns (Rope grip)
4 x 10 x 42.5lbs

BW: 178.2lbs

 

[Bloodhy]

Northerns '17 Prep
Week 6

Lat Pulldowns
4 x 12 x 85lbs
4 x 15 x 70lbs

Seated Cable Rows
4 x 12 x 85lbs
4 x 15 x 70lbs

Face Pulls
4 x 15 x 27.5lbs
4 x 15 x 17.5lbs

Conc. Curls + DB Side Delts Superset
4 x 11+11 x 25+15lbs
4 x 11+11 x 20+10lbs

One Arm Cable Pushdowns, Cable Grip
4 x 11 x 20lbs

Posing
10 min

BW: 175.0 lbs

Haven't practiced posing in about a year. It struck me as how close my physique was to when I competed last time, so I made a before/after to compare.

Both picture are at 175lbs.
Left is 3 days out from my first show.
Right is 9 months out of my next show.
Just a few weeks of dieting and I would get back to that same conditioning. The current goal is to put on mass though.

I was debating whether I should compete in Men's Physique or Classic Physique:

I like Men's Physique because I feel I can be competitive while staying natural. I would never intend to compete in Bodybuilding because I have no interest in gaining that much size.

I like Classic Physique because the trunks are smaller. I work my legs twice a week and they definitely have definitions which I would get points for. I don't get to show any of that work with the board trunks in Men's Physique. / Also, the poses are way better in Classic Physique; both the mandatory poses and the free poses. You get 30-60 sec to do an actual routine with whatever poses shows your best physique.
Laastly, all my inspirations are classic physique too, Frank Zane, Arnold, Bob Paris, that was the golden era and that is definitely what motivates me to workout.


There's a typo on the picture, that's MAY 2015.

 

[Flash_Monsta]

 

[Deleted member 382931]

Good work, Bloodhy

 

[Bloodhy]

Muscle Beach Fall Classic '16 Prep
7 weeks out

Fast Walk
12 min - 3.7 mph 5%

DB Bench Press
4 x 11 x 55lbs
4 x 11 x 40lbs

DB Skullcrushers
4 x 11 x 22.5lbs
4 x 11 x 17.5lbs

Conc. Curls + DB Side Delts
4 x 12 x 25+17.5lbs
4 x 12 x 20+12.5lbs

Cable Flys
4 x 11 x 22.5lbs
4 x 11 x 17.5lbs

Cable Pushdowns Normal Grip
4 x 11 x 42.5lbs
4 x 12 x 32.5lbs

Surprise Surprise Motherfuckers!

Found out there's a bodybuilding show in my town on October 8. As I am so close to be show ready, figured 7 weeks would be enough to drop a couple pounds and get conditioned! I'm so fucking excited.

Going to ramp up to a 15 min walk everyday and 30 min on Sunday, and be even strictier with my diet.

Good work, Bloodhy

Thanks mate!

 

[Bloodhy]

Muscle Beach Fall Classic '16 Prep
7 weeks out
Squats
3 x 5,4,3 x 185lbs

Calf Raises (Smith Machine & Plate)
4 x 15 x 225lbs
4 x 15 x 185lbs

Leg Press
10 x 135lbs

45 Deg Back Raises
4 x 18 x 45lbs

Dips
4 x 10 x bw

Calf Raises Seated Leg Press
4 x 10 x 135lbs

Hammer Curls + DB Shrugs Superset
4 x 10+10 x 25+50lbs

Cable Pushdowns (Reverse Grip) + DB Side Delts
4 x 10+10 x 30+7.5lbs

Pec Fly Machine
4 x 12 x 55lbs

My right knee was hurting like a bitch. Just kidding! I'm skipping leg day until the show; I'll be wearing board shorts anyway.........

Decided to improvise a workout inspired by Arash Rahbar. Supposedly he always hit a muscle group lightly the day after to get the blood flowing and promote growth. I think the guy has some interesting tips on his youtube channel; definitely helped me with the flys.

Also, I haven't cheated on my diet in two days...

 

[Flash_Monsta]

Speaking of diets, on Saturday I'm 4 weeks out and I weighed 84kg on the Saturday just gone. I think I'm still going to follow the plan you've sent me even though I'm a few kg's over the weight you were.

 

[Bloodhy]

Muscle Beach Fall Classic '16 Prep
7 weeks out
Wide Grip Chin Ups
6 x 6 x bw

45 deg inside grip Chin Ups
6 x 6 x bw

T bar rows
5 x 11 x 60lbs
3 x 11 x 50lbs

Seated Cable Rows
2 x 11 x 105lbs
2 x 11 x 90 lbs

Ran out of time; got stuck at worker later than I wanted to. I have a final exam tonight. I will do more chin ups from home later.

Speaking of diets, on Saturday I'm 4 weeks out and I weighed 84kg on the Saturday just gone. I think I'm still going to follow the plan you've sent me even though I'm a few kg's over the weight you were.

Good! I hope it yields the results you need. It definitely worked for me and those guys (RP) are getting pretty successful, especially since their partnership with JTS.

 

[Bloodhy]

Muscle Beach Fall Classic '16 Prep
7 weeks out

Phone died, this workout might or might not be accurate

Incline Bench
5 x 15 x 95lbs
5 x 10 x 95lbs

Skullcrushers + Cable Pushdowns
5 x 12+12 x 45+37.5lbs
5 x 12+12 x 35+27.5lbs

Conc. Curls + DB Side Delts
5 x 12+12 x 25+15lbs
5 x 12+12 x 20+10lbs

BW Post Gym 172.6lbs

Conc Curls has to be my favorite curl variation. Add DB Side Delt Raises and the pump is unreal.

 

[Bloodhy]

Muscle Beach Fall Classic '16 Prep
6 weeks out

BW: 171.4 lbs

Did a bodyweight/lightweight workout from home on Saturday; couldn't hit the gym.

I'm way ahead of schedule on the prep. I thought 7 weeks was too short of a prep time and I ended up going way too hard on the diet on the first week.

6 pounds lost in one week, unnecessary muscle loss.... It is what it is though, and the stress factor is definitely out of the equation now. I'll for sure hit my stage weight.

This pic was taken first thing Monday morning.

This week is Deload, then I'm going nuts in the gym for 5 weeks.