- Joined
- Dec 17, 2005
- Messages
- 5,295
- Reaction score
- 13
Looking shredded 7 weeks out, mate. Oblique's, striations, bicep vein.. #ZyzzWouldBeProud
PR Power Physique
- Thread starter Bloodhy
- Start date
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 962
DELOAD
Muscle Beach Fall Classic '16 Prep
6 weeks out
DB Bench
2 x 5 x 50lbs
2 x 5 x 35lbs
DB Skullcrushers
2 x 5 x 20lbs
2 x 5 x 15lbs
Cable Flys (Upward)
2 x 5 x 17.5lbs
2 x 5 x 12.5lbs
Conc. Curls + DB Side Delts Superset
2 x 5 x 22.5+15lbs
2 x 5 x 17.5+10lbs
Squats (Close Stance)
2 x 5 x 185lbs
2 x 5 x 165lbs
Seated Leg Curls
2 x 5 x 115lbs
2 x 5 x 100lbs
Seated Leg Extensions
2 x 5 x 115lbs
2 x 5 x 100lbs
Calf Raises (Seated Leg Press)
2 x 5 x 190lbs
2 x 5 x 170lbs
One day, I'll become a legend such as Zyzz. In the meantime, everybody mirin' when I step on stage.
Muscle Beach Fall Classic '16 Prep
6 weeks out
DB Bench
2 x 5 x 50lbs
2 x 5 x 35lbs
DB Skullcrushers
2 x 5 x 20lbs
2 x 5 x 15lbs
Cable Flys (Upward)
2 x 5 x 17.5lbs
2 x 5 x 12.5lbs
Conc. Curls + DB Side Delts Superset
2 x 5 x 22.5+15lbs
2 x 5 x 17.5+10lbs
Squats (Close Stance)
2 x 5 x 185lbs
2 x 5 x 165lbs
Seated Leg Curls
2 x 5 x 115lbs
2 x 5 x 100lbs
Seated Leg Extensions
2 x 5 x 115lbs
2 x 5 x 100lbs
Calf Raises (Seated Leg Press)
2 x 5 x 190lbs
2 x 5 x 170lbs
One day, I'll become a legend such as Zyzz. In the meantime, everybody mirin' when I step on stage.
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 962
DELOAD
Muscle Beach Fall Classic '16 Prep
6 weeks out
Wide Grip Chin Ups
3 x 3
45 Deg Inside Grip Chin Ups
3 x 3
T Bar Rows
4 x 5 x 45lbs
Incline Bench
4 x 5 x 95lbs
Seated Cable Rows
2 x 5 x 100lbs
2 x 5 x 85lbs
Skullcrusher + Cable Pushdowns Superset
4 x 5+5 x 35+22.5lbs
Conc. Curls + DB Side Delts
4 x 5 x 22.5+12.5lbs
Decline Abs
2 x 15
Quick workout. Feeling amazing right now, big things are coming.
Muscle Beach Fall Classic '16 Prep
6 weeks out
Wide Grip Chin Ups
3 x 3
45 Deg Inside Grip Chin Ups
3 x 3
T Bar Rows
4 x 5 x 45lbs
Incline Bench
4 x 5 x 95lbs
Seated Cable Rows
2 x 5 x 100lbs
2 x 5 x 85lbs
Skullcrusher + Cable Pushdowns Superset
4 x 5+5 x 35+22.5lbs
Conc. Curls + DB Side Delts
4 x 5 x 22.5+12.5lbs
Decline Abs
2 x 15
Quick workout. Feeling amazing right now, big things are coming.
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 962
DELOAD
Muscle Beach Fall Classic '16 Prep
6 weeks out
Front Squats
2 x 5 x 155lbs
OH Press
2 x 5 x 95lbs
Sumo DL
2 x 5 x 225lbs
Wide Grin Chin Ups
2 x 5
Bench
2 x 5 x 175lbs
Calf Raises (Smith Machine)
2 x 5 x 225lbs
Decline Abs
2 x 15
Conc. Curls + Side Delts Superset
2 x 6+6 x 22.5+12.5lbs
Cable flys
2 x 6 x 17.5lbs
Cable Pushdowns
2 x 5 x 42.5lbs
Posing
10 min.
Bodyweight post gym: 173.0lbs
Deload on a cut = FML. Barely get any food.
I always start with 15 min at 3.7mph and 5% incline although I don't log it. I won't have time to ramp this up as my gym time is limited between the work day and the night school.
Everything is in line and I'm super motivated by watching those guys prep for the Olympia. I hope Jason Poston wins this year; he deserves it and is coming in ripped as hell.
Muscle Beach Fall Classic '16 Prep
6 weeks out
Front Squats
2 x 5 x 155lbs
OH Press
2 x 5 x 95lbs
Sumo DL
2 x 5 x 225lbs
Wide Grin Chin Ups
2 x 5
Bench
2 x 5 x 175lbs
Calf Raises (Smith Machine)
2 x 5 x 225lbs
Decline Abs
2 x 15
Conc. Curls + Side Delts Superset
2 x 6+6 x 22.5+12.5lbs
Cable flys
2 x 6 x 17.5lbs
Cable Pushdowns
2 x 5 x 42.5lbs
Posing
10 min.
Bodyweight post gym: 173.0lbs
Deload on a cut = FML. Barely get any food.
I always start with 15 min at 3.7mph and 5% incline although I don't log it. I won't have time to ramp this up as my gym time is limited between the work day and the night school.
Everything is in line and I'm super motivated by watching those guys prep for the Olympia. I hope Jason Poston wins this year; he deserves it and is coming in ripped as hell.
- Joined
- Dec 17, 2005
- Messages
- 5,295
- Reaction score
- 13
Are you competing in 'Classic Physique'?
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 962
Muscle Beach Fall Classic '16 Prep
5 weeks out
Wide Grip Bench
3 x 10 x 155lbs
3 x 10 x 135lbs
EZ Curls + Hammer Curls Superset
3 x 10+10 x 40+20lbs
Dips + French Press Superset
3 x 10+10 x BW+40lbs
EZ Upright Row + DB Side Delts Superset
3 x 10+10 x 40+15lbs
This has to be one of the most fun workout I've ever done. Great way to start the week.
My goal for this mesocycle is to ramp up the volume exponentially until the show:
via Imgflip Meme Generator
Not at this time. I'll be doing Men's Physique in October and in May '17.
I'll compete in Classic Physique when I decide to cross to the dark Side. For a guy like me, 5'10" the maximum stage weight is 192lbs.
192lbs at 4% body fat...
I can be competitive in Men's Physique local/provincial and stay natty, but there's no denying the need for vitamin S to compete in Classic Physique.
I hope Men's Physique evolves towards Classic Physique; shorter shorts and more freedom in the poses.
5 weeks out
Wide Grip Bench
3 x 10 x 155lbs
3 x 10 x 135lbs
EZ Curls + Hammer Curls Superset
3 x 10+10 x 40+20lbs
Dips + French Press Superset
3 x 10+10 x BW+40lbs
EZ Upright Row + DB Side Delts Superset
3 x 10+10 x 40+15lbs
This has to be one of the most fun workout I've ever done. Great way to start the week.
My goal for this mesocycle is to ramp up the volume exponentially until the show:
via Imgflip Meme GeneratorNot at this time. I'll be doing Men's Physique in October and in May '17.
I'll compete in Classic Physique when I decide to cross to the dark Side. For a guy like me, 5'10" the maximum stage weight is 192lbs.
192lbs at 4% body fat...
I can be competitive in Men's Physique local/provincial and stay natty, but there's no denying the need for vitamin S to compete in Classic Physique.
I hope Men's Physique evolves towards Classic Physique; shorter shorts and more freedom in the poses.
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 962
Muscle Beach Fall Classic '16 Prep
5 weeks out
Front Squats
3 x 10 x 185lbs
BB Lunges
3 x 10ea x 135lbs
Seated Leg Curls + Burnset
3 x 10+10 x 115+85lbs
Calf Raises + Burnset
3 x 10+10 x 190lbs + 130lbs
Cable Pushdowns - Rope Grip
3 x 12 x 27.5lbs
BW Post Gym 172.7lbs
I cheated on my diet on Saturday. I ate a full box of Cheerios with skin milk. It sounds retarded, but it was satisfying beyond measure. I'm 100% strict until the show though.
I feel triceps have always been a weakness of mine so I'm trying to add some volume of off-days.
Front squats felt like cardio, and BB Lunges felt kinda light; but it'll even out as I add more volume.
Olympia Predictions:
Men's Physique:
Jason Poston (Second Pick Jeremy Buendia, obviously)
Classic Physique:
Sadik Hadzovic (Second pick Arash Rahbar)
Bodybuilding:
Kevin Levrone (Second Pick Kai Green)
5 weeks out
Front Squats
3 x 10 x 185lbs
BB Lunges
3 x 10ea x 135lbs
Seated Leg Curls + Burnset
3 x 10+10 x 115+85lbs
Calf Raises + Burnset
3 x 10+10 x 190lbs + 130lbs
Cable Pushdowns - Rope Grip
3 x 12 x 27.5lbs
BW Post Gym 172.7lbs
I cheated on my diet on Saturday. I ate a full box of Cheerios with skin milk. It sounds retarded, but it was satisfying beyond measure. I'm 100% strict until the show though.
I feel triceps have always been a weakness of mine so I'm trying to add some volume of off-days.
Front squats felt like cardio, and BB Lunges felt kinda light; but it'll even out as I add more volume.
Olympia Predictions:
Men's Physique:
Jason Poston (Second Pick Jeremy Buendia, obviously)
Classic Physique:
Sadik Hadzovic (Second pick Arash Rahbar)
Bodybuilding:
Kevin Levrone (Second Pick Kai Green)
- Joined
- Dec 17, 2005
- Messages
- 5,295
- Reaction score
- 13
You reckon Levrone will place 1st?
I'd love for Kai to win it, he deserves it. He's a great ambassador for the sport of bodybuilding and he's genuinely a decent guy. If it wasn't for his 'past antics' he'd probably would have won Mr O. several times over by now.
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 962
Muscle Beach Fall Classic '16 Prep
5 weeks out
Walk
17 min around track (~8 laps?)
Chin-Ups - Neutral Grip
3 x 10 x bw+10lbs
3 x 9 x bw
Lat Pulldowns - Camber Grip + Wide grip superset
3 x 10+10 x 85lbs
Seated Cable Rows - Wide Grip
3 x 10 x 85lbs
3 x 10 x 75lbs
Face Pulls + Burnset
3 x 10+10 x 25+15lbs
Today's sponsorship:
I really want Levrone to win just to prove everyone it's possible. It would be an amazing feat; although it might be a bit of a strech thinking he'll place first.
I love Kai's posing, I think it so original and unique.
5 weeks out
Walk
17 min around track (~8 laps?)
Chin-Ups - Neutral Grip
3 x 10 x bw+10lbs
3 x 9 x bw
Lat Pulldowns - Camber Grip + Wide grip superset
3 x 10+10 x 85lbs
Seated Cable Rows - Wide Grip
3 x 10 x 85lbs
3 x 10 x 75lbs
Face Pulls + Burnset
3 x 10+10 x 25+15lbs
Today's sponsorship:
I really want Levrone to win just to prove everyone it's possible. It would be an amazing feat; although it might be a bit of a strech thinking he'll place first.
I love Kai's posing, I think it so original and unique.
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 962
Muscle Beach Fall Classic '16 Prep
5 weeks out
Close Grip Bench
3 x 10 x 135lbs
3 x 12 x 115lbs
Cable Pushdowns + OH Press Superset
3 x 10+10 x 35+65lbs
Cable Curls + Hammer Curls Superset
3 x 10+10 x 35+20lbs
Cable Crossovers + DB Side Delts Superset
3 x 10+10 x 10+12.5lbs
Decline sit-ups + DB Shrugs Superset
3 x 15+10 x 25+70lbs
First time ever doing cable crossoverz. Absolutely loved it. Nice way to hit the upperback.
5 weeks out
Close Grip Bench
3 x 10 x 135lbs
3 x 12 x 115lbs
Cable Pushdowns + OH Press Superset
3 x 10+10 x 35+65lbs
Cable Curls + Hammer Curls Superset
3 x 10+10 x 35+20lbs
Cable Crossovers + DB Side Delts Superset
3 x 10+10 x 10+12.5lbs
Decline sit-ups + DB Shrugs Superset
3 x 15+10 x 25+70lbs
First time ever doing cable crossoverz. Absolutely loved it. Nice way to hit the upperback.
- Joined
- Dec 17, 2005
- Messages
- 5,295
- Reaction score
- 13
Are you a fan of King 810? They're my new go to band whilst pumping my guns.
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 962
Muscle Beach Fall Classic '16 Prep
5 weeks out
FRIDAY
Deadlifts
3 x 10 x 225lbs
45 deg back raises
3 x 12 x 45lbs
Calf Raises Triple set
3 x 10+10+10 x 90+BW+90lbs
Cable Pushdowns Burnset
3 x 10+10 x 42.5+32.5lbs
Leg Extensions
3 x 10+10 x 115+100lbs
SATURDAY
One Arm DB Row
3 x 10 x 60lbs
Chest Supported Rows
3 x 10 x 45lbs
Lat Pulldowns Wide grip+Medium grip superset
3 x 10+10 x 85+85lbs
Cable Upright Rows + DB Side Delts Superset
3 x 10+10 x 27.5+12.5lbs
EZ Curls
3 x 15 x 45lbs
BW Post-Gym: 172,4lbs
I think I'll just stick to the exact macros I'm using now. I'm floating around 172 every single day. As I increase the volume and add a bit more cardio, I'll shred to the perfect stage weight.
This is why I think Poston will win the Olympia. He's been my biggest inspiration in Men's Physique by far.
EDIT: He's diabetic too, which makes his relationship with carbs even more fcked up than the other bodybuilders. Very impressive.
Thanks for sharing! I love finding out about new bands.
I looked them up and I quite like it, specially their new songs Alpha and Omega.
The guy looks, and sounds, like he's been through hell and back man; I wouldn't step on his foot.
Actually, I probably would.
I was really surprised to find out they were from Michigan, USA. With a french album title and that type of sound, I would of swore they'd been from Montreal.
5 weeks out
FRIDAY
Deadlifts
3 x 10 x 225lbs
45 deg back raises
3 x 12 x 45lbs
Calf Raises Triple set
3 x 10+10+10 x 90+BW+90lbs
Cable Pushdowns Burnset
3 x 10+10 x 42.5+32.5lbs
Leg Extensions
3 x 10+10 x 115+100lbs
SATURDAY
One Arm DB Row
3 x 10 x 60lbs
Chest Supported Rows
3 x 10 x 45lbs
Lat Pulldowns Wide grip+Medium grip superset
3 x 10+10 x 85+85lbs
Cable Upright Rows + DB Side Delts Superset
3 x 10+10 x 27.5+12.5lbs
EZ Curls
3 x 15 x 45lbs
BW Post-Gym: 172,4lbs
I think I'll just stick to the exact macros I'm using now. I'm floating around 172 every single day. As I increase the volume and add a bit more cardio, I'll shred to the perfect stage weight.
This is why I think Poston will win the Olympia. He's been my biggest inspiration in Men's Physique by far.
EDIT: He's diabetic too, which makes his relationship with carbs even more fcked up than the other bodybuilders. Very impressive.
Thanks for sharing! I love finding out about new bands.
I looked them up and I quite like it, specially their new songs Alpha and Omega.
The guy looks, and sounds, like he's been through hell and back man; I wouldn't step on his foot.
Actually, I probably would.
I was really surprised to find out they were from Michigan, USA. With a french album title and that type of sound, I would of swore they'd been from Montreal.
Last edited:
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 962
Muscle Beach Fall Classic '16 Prep
5 weeks out
Walk
45 Min.
I pulled something doing deadlift. It hurts to even sit. Nothing major as hospital or drug worthy; but I think DLs are out of the equation until the show.
From looking at pictures, might be my sciatic nerve. I know its not the hamstring as I can strech it without pain, but my left glute hurts. I could feel it the whole time I was walking.
Again, nothing major. Just a little inconvenience for now.
5 weeks out
Walk
45 Min.
I pulled something doing deadlift. It hurts to even sit. Nothing major as hospital or drug worthy; but I think DLs are out of the equation until the show.
From looking at pictures, might be my sciatic nerve. I know its not the hamstring as I can strech it without pain, but my left glute hurts. I could feel it the whole time I was walking.
Again, nothing major. Just a little inconvenience for now.
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 962
Muscle Beach Fall Classic '16 Prep
4 weeks out
Wide Grip Bench
4 x 10 x 160lbs
4 x 10 x 140lbs
Dips
4 x 10 x bw+10lbs
EZ Curls + Hammer Curls Superset
4 x 10+10 x 45+25lbs
EZ Upright Rows + DB Side Delts
4 x 10+10 x 45+17.5lbs
BW post-gym: 172.0lbs
Insane pump again, love this workout.
Left glute feels better, but I'll most likely go light tomorrow. Probably focus on Calves and do some cardio.
4 weeks out
Wide Grip Bench
4 x 10 x 160lbs
4 x 10 x 140lbs
Dips
4 x 10 x bw+10lbs
EZ Curls + Hammer Curls Superset
4 x 10+10 x 45+25lbs
EZ Upright Rows + DB Side Delts
4 x 10+10 x 45+17.5lbs
BW post-gym: 172.0lbs
Insane pump again, love this workout.
Left glute feels better, but I'll most likely go light tomorrow. Probably focus on Calves and do some cardio.
- Joined
- Dec 17, 2005
- Messages
- 5,295
- Reaction score
- 13
No worries, I like finding new bands as well. It takes a lot to impress me these days (particularly with metalcore/hardcore/hard rock) and the second I heard 'I ain't going back again' I went on a youtube frenzy and listened to a load of their songs.
Killem All, Fat around the heart and Murder murder murder are some of my favourites, but the whole album is great.
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 962
Muscle
Beach Fall Classic '16 Prep
4 weeks out
Treadmill Walk
25 min 10% 3 mph
Front Squats
8 x bar.... Nope
Chin-Ups 45 Deg inside grip
4 x 10,10,9,7 x bw+10lbs
4 x 6 x bw
Lat Pulldowns Camber Bar
4 x 10+10 x 105lbs+75lbs
Seated Cable Rows Wide Grip
4 x 10 x 90lbs
4 x 10 x 75lbs
Facepulls Burnset
4 x 10+10 x 30+20lbs
Couldn't squat without pain, skipped it altogether and did Wesnesday's workout; Back.
Not sure what I'll do tomorrow; I want to get some work done, but not add junk volume that will add fatigue but not growth.
Calf Raises for sure, totally forgot today. Also, My BW was 174.0; not sure why it's so high. I might add some morning walks; if I can get my ass out of bed early enough.
I might be having too much peanut butter. It's hard to weigh so I just eyeball it. I'll switch to olive Oil and reduce carbs a little bit.
Beach Fall Classic '16 Prep
4 weeks out
Treadmill Walk
25 min 10% 3 mph
Front Squats
8 x bar.... Nope
Chin-Ups 45 Deg inside grip
4 x 10,10,9,7 x bw+10lbs
4 x 6 x bw
Lat Pulldowns Camber Bar
4 x 10+10 x 105lbs+75lbs
Seated Cable Rows Wide Grip
4 x 10 x 90lbs
4 x 10 x 75lbs
Facepulls Burnset
4 x 10+10 x 30+20lbs
Couldn't squat without pain, skipped it altogether and did Wesnesday's workout; Back.
Not sure what I'll do tomorrow; I want to get some work done, but not add junk volume that will add fatigue but not growth.
Calf Raises for sure, totally forgot today. Also, My BW was 174.0; not sure why it's so high. I might add some morning walks; if I can get my ass out of bed early enough.
I might be having too much peanut butter. It's hard to weigh so I just eyeball it. I'll switch to olive Oil and reduce carbs a little bit.
- Joined
- Dec 17, 2005
- Messages
- 5,295
- Reaction score
- 13
When in doubt, do some curls.
- Joined
- Aug 17, 2016
- Messages
- 691
- Reaction score
- 0
they're just as good as squats anyway
- Joined
- Aug 2, 2010
- Messages
- 3,090
- Reaction score
- 5,331
Can never go wrong with KSE when lifting. Also been listening to August Burns Red, Alexisonfire and even some old punk like Nofx and Bad Religion lately.
