PR Power Physique

Muscle Beach Fall Classic '16 Prep
4 weeks out

Fast Walk on Track
20 min

Standing Calf Raises Burnset
4 x 10+10 x 195+135lbs

Smith Shoulder Press
4 x 8 x 115lbs (Think bar is 20)

Smith Calf Raises
4 x 10 x 165lbs

Decline Abs
4 x 11 x 30lbs

DB Shrugs
4 x 10 x 75lbs

Posing
10 min.

Felt 10 times better today with just these small changes in my nutrition.

Flash_Monsta said:
When in doubt, do some curls.
Click to expand...

Curls are at the top of the food chain.

Aleks Sytsevich said:
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.
Click to expand...

KSE has permanently been on my phone for the past few years. Great for lifting.
I'll probably add some of those bands for a change; I like them too.

I always think I should switch up my playlist but I never end up doing it; I probably have been listnening to the same shit for a full year now.

In other news, Hatebreed is coming to Edmonton on October 1st. I'll most likely attend.
 
If you like Alexisonfire, check out the band Means. They have two albums; sending strength and to keep me from sinking. Some other band put out community horse.
 
Muscle Beach Fall Classic '16 Prep
4 weeks out
Close Grip Bench Press
4 x 10 x 140lbs
4 x 10 x 120lbs

Cable Pushdowns + OH Press Superset
4 x 10+10 x 47.5+70lbs

Cable Crossovers + DB Side Delts Superset
4 x 10+10 x 7.5lbs+20lbs

Cable Curls + Hammer Curls Superset
4 x 10+10 x 37.5+20lbs

Smith Shoulder press, nevermore. My shoulders feel like shit, had to go light on the cable crossovers.

Aleks Sytsevich said:
If you like Alexisonfire, check out the band Means. They have two albums; sending strength and to keep me from sinking. Some other band put out community horse.
Click to expand...

I'll Check them out for sure, thanks.

What's your favorite KSE song? Oh yeah, I went there, good fcking luck!
I'm pretty sure Roses of Sharyn was playing every time I deadlifted 500lbs or more.

Trivium is also always on my playlist.
 
Reject Yourself. Rose of Sharyn is great, too.

I like the album Ascendancy a lot, more than the other releases.
 
I need to get Apple Music and start compiling playlists for my training. Right now I don't train to music other than the Lionel Ritchie that plays over the speakers at the gym.
 
Muscle Beach Fall Classic '16 Prep
4 weeks out
Friday
One Arm DB Row
4 x 10 x 65lbs

Chest Supported Rows
4 x 10 x 50lbs

Wide Grip Pulldowns (Wide + Normal Grip) Burnset
4 x 10+10 x 85+70lbs

Cable Upright Rows + DB Side Delts Superset
4 x 10+10 x 32.5+15lbs

Facepulls
3 x 12 x 30lbs

Posing
10 Min.

Currently looking for peaking advice, probably from Renaissance Periodization (Sodium/water intake, carbs load-up, pump up workouts, etc...)

Also, watching Olympia pre-judging!
 
Muscle Beach Fall Classic '16 Prep
4 weeks out
Cable Flys Downward
4 x 10 x 22.5lbs

Cable Flys Upward
4 x 10 x 17.5lbs

Cable One Arm Side Delts
4 x 10 x 7.5lbs

EZ Skullcrushers + Close Grip Curls Superse
4 x 10+10 x 45lbs

Smith Calf Raises + Decline Abs Superset
4 x 15+15 x 155+30lbs

Posing
15 min.

Going to ramp up posing moving forward; got to get used to flexing for a long period of time.



Buendia did it again! 3rd year in a row first place. I think his strength is proportion. Pause the video at 3:09. It doesn't get much better than that. Maybe a bit more traps, but that's it.

Poston placed 7th. Wow... I think the posing cost him, it looked pretty simple.
 
Muscle Beach Fall Classic '16 Prep
4 weeks out

Walk
60 min.

They changed the whole posing routine, and it's pretty disadvantageous for me.

First, no more quarter turn in the opening; it's now front back front.
On top of that, you need to have hand on the hip the whole time, even when on the back stance.

No more lat flare, that sucks.
I have a hard time extending my lat when my hand is on my hip, but I guess it'll be the main focus for the next 3 weeks.

 
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Muscle Beach Fall Classic '16 Prep
3 weeks out

AM
Walk (15 min)
Plank (3 x 1 min)


PM
Wide Grip Bench
5 x 12 x 160lbs
5 x 12 x 140lbs

Dips
5 x 12 x bw+15lbs

EZ Curls + Hammer Curls Superset
3 x 12+12 x 45+22.5lbs
2 x 12+12 x 45+17.5lbs

EZ Upright Rows + DB Side Delts
3 x 12+12 x 45+17.5lbs
2 x 12+12 x 45+15lbs

BW Post Gym 170.9lbs

36f41ab8aee940de95ef6b44db94a9cb-610xh.jpg
 
Muscle Beach Fall Classic '16 Prep
3 weeks out

Chin Ups Neutral Grip
5 x 10 x bw
Chin Ups 45 deg inside
5 x 10 x bw

Lat Pulldowns Cambered Bar
2 x 10 x 105+75
3 x 10 x 90+70

Seated Cable Rows Wide Grip
5 x 11 x 95lbs
5 x 11 x 80lbs

Facepulls Burnset
5 x 11+11 x 35+25

Made a few friends a the gym since I've been attending 6 times a week and training seriously, feels great.
 
Muscle Beach Fall Classic '16 Prep
3 weeks out
Close Grip Bench
5 x 11 x 140 lbs
5 x 11 x 120 lbs

EZ OH Press + Cable Pushdowns Superset
5 x 11+11 x 75+42.5lbs

Cable Curls + Hammer Curls Superset
5 x 11+11 x 42.5+20lbs

Cable Crossovers + DB Side Delts Superset
3 x 11+11 x 12.5+17.5lbs
3 x 13+11 x 7.5+15lbs

Post-Gym Bodyweight: 170.2lbs

Great workout. Did bodyweight lunges in the warmup and the left glute felt perfect. Might jump in on that deadlift contest.

One of my gym buddy's wife will be judging. He told me not to get too lean, they'd rather a competitor a bit fuller than too lean.
 
Muscle Beach Fall Classic '16 Prep
3 weeks out
Squats
5 x 10 x 135 lbs

Deadlifts (Conv.)
5 x 5 x 185 lbs

45 Deg Back Raise
1 x 10 x 70 lbs

Seated Leg Extensions
5 x 10+10 x 100+70 lbs

Seated Leg Curls
3 x 10+10 x 100+70 lbs

Calf Raises
3 x 10 x 190 lbs
3 x 10 x 130 lbs
3 x 20 x 90 lbs

Posing
5 min

There was a class starting, had to leave the purple room.

Still working on the poses, getting into the competition mindset.
 
Muscle Beach Fall Classic '16 Prep
3 weeks out

One Arm DB Row
5 x 11 x 65 lbs

Lat Pulldowns (Wide grip + Normal Grip Superset)
5 x 11+11 x 85+70l bs

Chest Supported Rows
5 x 11 x 55 lbs

Cable Upright Rows + DB Side Delts Superset
5 x 11+11 x 32.5+15 lbs

BB Skullcrushers + Curls Superset
5 x 11+11 x 50 lbs

Upward Flys
3 x 11 x 17.5

Posing
10 min.


 
Muscle Beach Fall Classic '16 Prep
3 weeks out
Walk
45 min
 
Muscle Beach Fall Classic '16 Prep
2 weeks out
Wide Grip Bench
6 x 12 x 165 lbs
5 x 12 x 145 lbs
1 x 18 x 145 lbs

Dips
6 x 12,12,11,11,10,10 x bw+20 lbs

EZ Curls + DB Hammer Curls Superset
6 x 12+12 x 45+20 lbs

EZ Upright Rows + DB Side Delts Superset
6 x 12+12 x 45+17.5 lbs

BW Post-Gym: 170.4 lbs

Intense workout as shown below

d224638a1c1f4dc09258f45576ebd989-610xh.jpg

 
Shows off.

Got an hernia. I couldn't care less. I just ate a big poutine with donuts. I feel so much better now.
 
I had a mental breakdown and ate everything in sight for a few hours bro.

I could realistically do a week of arms, shoulders, calves, and cardio and still compete...
I'll stop the bleeding now and assess the damages in the morning.
 
BW: 177.4lbs

A bit bloated but it's not too bad. I'm going to cut the carbs for a few days and increase the cardio, see how it goes.
 
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