Power Physique

[Bloodhy]

Worlds Prep - Peak Week
Sets x Weight(lbs) x Reps

Monday Shoulders
AM
Walk 45 min
OH Press 5 x 65 x 20,19,18,17,16
DB Side Delts 5 x22.5 x20,19,18,17,17
Front Raises 5 x 15 x 20,20,20
Reverse Flys machine 5 x 70 x 25,24,23,22,21
DB Shrugs 3 x 70 x 20,20,20
Arnold Press 3 x 20 x 25,22,20
Plank 1 x 5 min.
PM
Rowing 60 min. 12km
Steam 18 min.

Tuesday Back & Bis
AM
Walk 37 min.
Tbar Rows 5 x 50 x 25,24,23,22,21
Neutral Lat Pulldowns 5 x 70 x 25,24,23,22,21
Inside Grip Pulldowns 3 x 70 x 25,24,23
Inside Hammer Curls 5 x 20 x 25,24,23,22,21
45 Deg MTS Rows 5 x 40 x 25,24,23,22,21
Back Extensions Machine 5 x 130 x 20,20,20,20,20
PM
Stairmasters 60 min. lvl 7
Steamroom 10 min.

Wednesday Chest & Tris
AM
Bike 20 min. lvl 11 w 15 HIITs
MTS Incline Chest Machine 5 x 45 x 20,20,20,20,20
Chest Flys Machine 5 x 70 x 25,25,25,25,25
DB Hex Press 5 x 20 x 25,25,25,25,25
Low Cable Flys 5 x 15 x 20,19,18,17,16
Cable Pushdowns Close 5 x 57.5 x 25,25,25,25,25
Cable Pushdowns Wide 3 x 42.5 x 25,25,25
Leg Raises 2 x 8# x 18,17
Leg Raises 2 x BW x 25,25
Superset w side delts 4 x 15 x 12,12,12,12
PM
Rowing 75 min - Gear 6 - 15 km
Steamroom 15 min.

Thursday
AM Treadmill 30 min 8% 3 mph

Friday - Carb Up Workout
AM
Squats 3 x 185 x 10,10,10
Weird Leg Curl 3 x lvl10 x 10,10,10
Wide Grip Bench 3 x 135 x 14,13,12
OH Press 3 x 65 x 10,10,10
Incline DB Flys 3 x 25s x 12,12,12
Tris Pushdowns 5 x 80 x 20,20,20,20,20
Pulldowns 3 x 70 x 20,20,20
Side Raises 3 x 15 x 20,20,20
Seated Calf Raises 3 x 45 x 20,20,20
Cable Rows 3 x 50 x 25,25,25
EZ Curls 3 x 30 x 20,20,20
Superset 3 rounds, 20 each
Cables flys 15#
French Press 30#
Thumbs Down Delts 10#
Curls 10#
EV
Slow Walk 20 min.

Nov 15, 2019, Bodyweight: 165 lbs

Sitting in my hotel room right now the day before the show. I'm dehydrated but carbed up. I bought some cool zero calories monsters energy and a coke for after the show, I'm so damn thirsty all I can think of is a coke zero.

I've been pondering about this prep again, mostly because I'm bored, and because it's such a big part of my life right now. I've tried to extract the positives and negatives because it's such a dichotomy in my head, it's hard to explain. On the one hand, I love it, it gives me meaning, and I would even do MORE with it if I could. On the other hand, objectively, I can't justify the time and energy I spend on it. Here's an overview of my lessons learned.

Positive (Lessons Learned)
-Added Cardio to my routine, feels much better
-Better hypertrophy with lighter weights but more focus on muscle and mind-muscle connection
-Absolutely love waking up early to work out, a great way to start my day
-Love 2x day workouts

• AM Weights with pre workout
• PM Cardio & Abs or Jits

-I was not drinking nearly enough during the day. I need to hydrate more.
-Low carbs=sharper mind??
-Love Rowing
-Probably inspired some people through my prep
-Reach a lifelong goal to be world-class at something

Negative
-Spent 1,000s hours for 15 minutes on a stage in front of randoms and 1 or 2 cool pictures.
-Had zero energy for 15 weeks.
-Zero social life
-Crabby to others
-No Money in but lots of money invested in the prep.
-Work and School took a hit from the prep

In short, a very positive experience, but I'm not sure I'll do it again. I'm 31 now and I got plenty of awesome opportunities coming up as I start investing my money, growing my career, and finishing my MBA. I'll always be competitive in spirit as I always have through MMA, Powerlifting, and MP. There's no doubt in my mind that in a few months I'll have the jitters to compete in something. If I do compete in MP again, I might go with the untested federation cause I know I have the potential to look freaky with special supps, but it's not in the plans for now. Might still go dark side eventually when it makes sense in my life.

I feel like this is the beginning of a new chapter. I got what I wanted out of Men's Physique which was to learn how to train to look good, fix my nutrition to be sustainable and healthy in the long run, and hit the world stage in a sport. Short term plan is to deload next week, and another goal which I don't want to disclose

 

[Bloodhy]

Worlds Prep - Morning of the show
This is it, 2 years of preparation, 15 weeks of hard work, 19 pounds lost in 3 months. I'm half ecstatic, half anxious, and half stoic. That's right, the glass is overflowing.

This peaking protocol went MUCH better. I didn't have carbs for 5 days and water loaded. Then I dehydrated on Thursday. On Friday, I had over 600 gram of carbs. This morning, I woke up at the exact same body weight, 165 lbs. I didn't gain a single pound, but I look full as hell. With the two coats of tan on, I'm ready for war.

I think it'll be a tough line-up. From what I saw and heard at the tanning booth and on Instagram, Men's Physique is the most competitive class this year. I'm definitely bringing size, which I hope will play in my favor. Most guys are pretty small in this division so this will either make me or break me. Either I get points for bringing size, or I get told to move up into Classic Physique. We'll see.

I'm here alone so it will be hard to get stage shots afterward. 2 hours before stage time, let's get some.

 

[Bloodhy]

Worlds Prep - Show Recap

Placed 5th!!!

Top 5 was my goal! It is the holy grail in bodybuilding. There's the top 5 and then the rest. Pretty sure I re-qualify for Worlds next year automatically, which is something to think about. I will get the judge feedback this week to identify areas of improvement. I'm still trying to process everything. I feel so accomplished right now. I feel like I pushed something to the very end.

Had a ton of food the day before and day of the show.
Day before: pop-tarts, twix, reese cereals, reese cereal bars, rice cakes, PB2 powdered peanut butter (this stuff is unreal).
Day after: Nachos, burnt ends (Missouri tradition at Jack Stack), cookies, a sundae, and the best donut I've ever had Strawberry Cheesecake.
I did a 24hrs fast on Sunday and still didn't feel hungry. Had some protein ice cream and cheese curds when I got home. I should have eaten a bit less before the show but I couldn't stop! It was all worth it though, and I satisfied most of my cravings already. The only thing I want right now is a big stack of protein pancakes, which I'm planning for on Saturday morning.

Bodyweight Nov 18: 174.4 lbs.

I'm already back in the gym, deloading. I'm also tracking my calories, aiming for sub 2,000 cals/day. Mostly I need to listen to my body and not eat if I'm not hungry and stop when the craving is satisfied.
Current goal is to stay at 175 lbs and manage the cravings. I even think 170 is maintainable at this point. I have to be very careful, I am in the red zone right now when I can actually eat what I want, but I shouldn't. If I'm not careful, I will get complaisant and settle for 180 lbs... then 185... then 190... then hate myself and diet for 3 months all over again. I've been there before, and it's just pointless. I'm dead set on settling at 175 lbs for now.

Right now, I'm in a great place mentally. I want to maintain 175 lbs, manage my nutrition to be healthy and sustainable without binging on anything, keep hitting the weights in the morning, and incorporating some form of cardio to stay in shape. The biggest short term goal right now is to pass my Stats class which I have put on the back burner to focus on this Physique competition.

The support and encouragement I received following the show are unreal. So many positive comments, it's awesome.
The NPAA wants to feature me in their next magazine in a "Road to Worlds" type of article. I'll start writing it soon, the launch is early next year.

Lastly, hitting up a no-gi class on Wednesday

 

[Aleks Sytsevich]

You looked great in the photos you posted.
Really impressed with your mental toughness and work ethic. Really stoked to see where this goes for you.

 

[Bloodhy]

Deload

Post-Worlds workout
Treadmill 30 min.
Lunges 3 x 10ea x 20s
SLDL 3 x 20 x 20s
Bench+Flys 3 x 30 x 20s
Chin Ups 3 x 10,9,8
DB Shrugs 3 x 20 x 50s
Knee Raises 3 x 20

Sunday
Walk 45 min.
24 hr fast

Monday Shoulders
AM
Tread 20 min 7% 2.7 mph
Steam 10 min.
OH Press 2 x 8 x 65
DB Side Delts 2 x 8 x 20
Front Raises 2 x 10 x 15
Reverse flys machine 2 x 10 x 70
DB Shrugs 2 x 8 x 70
Arnold Press 2 x 10 x 20
Planks 15 sec. 2 x 60 sec.

Tuesday Back & Bis
AM
Tread 20 min 7% 2.7mph
Steam 10min.
Tbar Rows 2 x 12 x 45
Neutral Lat Pulldowns 2 x 12 x 70
Inside Grip Pulldowns 2 x 12 x 70
Inside Hammer Curls 2 x 12 x 20
45 deg MTS Rows 5 x 12 x 40
Back extensions machine 2 x 10 x 115
PM
Jog 2.4 km (~14 min.)

Wednesday Chest & Tris
AM
Bike Tread 20 min.
MTS Inline Chest Press 2 x 10 x 40
Chest Flys Machine 2 x 12 x 70
DBs Hex Press 2 x 12 x 20
Low Cable Flys 2 x 8 x 15
Cable Pushdowns Close 2 x 10 x 57.5
Cable Pushdowns Wide 2 x 10 x 42.5
Leg Raises 2 x 10 x bw

Thursday
No-gi JJ - 1 hr
Jog 2.4 km (~13 min.)
Goggins Obliques - 3 x 50

Friday Back & Bis
AM
Tread 20 min.
Rack Pulls 2 x 10 x 115
Chest Supported Rows 2 x 10 x 35
One Arm Lat Pulldowns 2 x 10 x 20
Facepulls 2 x 10 x 37.5
DB Rotating Curls 2 x 10 x 15
Reverse EZ Curls 2 x 10 x 25
Decline Abs 2 x 15 x bw

Saturday
AM Walk 30 min.
Jog 3 km - 15 min.
Abs wheel 3 x 6

Sunday
AM Walk 30 min.
PM Walk 60 min.

Going to design my next meso today, super pumped for what's ahead! Judge feedback was that my conditioning was great, but I should add size to my chest and back. I wanted to have a shoulder and arm focus, but I'll focus on chest and back for the foreseeable future.

I don't think my diet was that bad since the show, but the scale doesn't agree. I seem to have put on 10 lbs, even though I've been tracking my calories on MFP and shouldn't have gained more than 5 lbs. That's considering a 3,500 cals surplus = 1 lbs of body weight.
I think my body just wasn't able to process all that food, despite it being somewhat healthy. I didn't go for burgers or pizzas or anything, but just had a lot of low calories food like rice cakes, protein pancakes, low cal syrup, low cal yogurt, etc...

I definitely got the "beast" out of my system already though. The fridge is filled with healthy stuff and I'm mentally looking forward to a healthy diet. Lots of fruits, veggies, meat, and back to taking supplements on the regular.

You looked great in the photos you posted.
Really impressed with your mental toughness and work ethic. Really stoked to see where this goes for you.

Thanks for the support man, much appreciated!!

 

[Bloodhy]

Last Meso 2019 - Week 1
Sets x Weight(lbs) x Reps

Monday Chest & Tris
AM
Dips 3 x BW+20 x 15,14,13
Incline Bench 1 x 155 x 6
Incline Bench 2 x 135 x 10,10
Downward Cable Flys 3 x 25 x 17,16,15
Cable Pushdowns Medium Grip 3 x 57.5 x 30,30,30
EZ French Press 2 x 50 x 20,20
Close Grip Pushups AMRAP 1 x 40
PM
Jog 3km 15 min.

Tuesday Back & Shoulders
Pull-ups 3 x BW x 8,8,8
Underhand Grip Pulldowns 3 115 x 14,13,12
BB Bent Over Rows 1 x 155 x 6
BB Bent Over Rows 3 x 135 x 12,11,10
DB Lateral Raises 3 x 25 x 20,20,20
Reverse Flys Machine 2 x 85 x 15,15
PM
Walk 30 min.

Wednesday Legs
AM
DB Lunges 3 x 30s x 15,14,13
SLDL 3 x 135 x 20,20,20
Leg Press - close feet stance 3 x 270 20,20,20
45 Deg Back Raises - Slow Eccentric 3 x bw+25 x 15,13,12
Glute kickback Machine 3 x 70 x 15,15,15
Horizontal Calf Raises 4 x 170 x 22,20,19,18
PM
No-Gi Rolling - 1 hr (Open mat)

Thursday Chest & Tris
AM
Incline MTS Chest One-Arm Side Press - 3 x 35 x 20,20,20
Chest Press Machine - 3 x 100 x 20,20,20
Partial DB Flys - 3 x 30 x 18,17,16
Cable Pushdowns Close Grip - 3 50 25,25,25
DB Kickbacks - 2 x 15 x 21,20
Wide Grip Pushups AMRAP - 1 x 43
PM
No-Gi Class 1 hr

Friday Back & Shoulders
AM
Chin-ups - 3 x BW x 9,8,8
Wide Grip Pulldowns - 3 x 100 x 14,14,13
Chest Supported Rows - 3 x 45 x 17,17,16
Meadows Rows - 3 x 25 x 21,20,19
Cable Facepulls High - 3 x 42.5 x 22,21,20
DB Upright Rows - 3 x 20 x 30,30,30
PM
Bike 20 min gear 12 - 200 cals
Tread 15 min 3mph 15%, 5 min 3mph 20%
Calf Raises Machine - 3 x 150 x 30,25,20
Sliding abs on knees - 3 x bw+30 x 30,30,30

Saturday
AM 1hr Walk
PM No-gi Rolling 1hr (Open Mat)
EV Tread 25 min 3mph 15%, 5 min 3mph 20%

 

[Bloodhy]

Last Meso 2019 - Week 2
Sets x Weight(lbs) x Reps

Monday Chest & Tris
AM
Dips 3 x BW+20 x 17,16,15
Incline Bench 1 x 155 x 8
Incline Bench 2 x 135 x 11,11
Downward Cable Flys 3 x 25 x 19,18,17
Cable Pushdowns Medium Grip 3 x 57.5 x 30,30,30
EZ French Press 2 x 50 x 24,23
Close Grip Pushups AMRAP 1 x 41
PM
Bike 20 min. lvl 11 (10 HIITs @ 10 sec) - 167 cals

Tuesday Back & Shoulders
AM
Pull-ups 3 x BW x 9,9,9
Underhand Grip Pulldowns 3 x 120 x 14,14,13
BB Bent Over Rows 1 x 155 x 8
BB Bent Over Rows 3 x 135 x 14,12,11
DB Lateral Raises 3 x 25 x 23,22,21
Reverse Flys Machine 2 x 85 x 17,16
Cable Pullovers 1 x 20*42.5 20*35
PM
Walk 25 min.

Wednesday Legs
DB Lunges 3 x 30s x 17,16,15
SLDL 3 x 145 x 20,20,20
Leg Press - close feet stance 3 x 280 20,20,20
45 Deg Back Raises - Slow Eccentric 3 x bw+25 x 17,16,15
Glute kickback Machine 3 x 70 x 18,17,16
Horizontal Calf Raises 4 x 170 x 25,22,22,22
PM
Rowing 25 min gear 6 - 326 cals

Thursday Chest & Tris
Incline MTS Chest One Arm Side Press 3 x 40 x 20,20,20
Chest Press Machine 3 x 105 x 20,20,20
Partial DB Flys 3 x 35 x 18,17,16
Cable Pushdowns Close Grip 3 x 50 x 30,30,30
DB Kickbacks 2 x 15 x 23,23
Wide Grip Pushups AMRAP 2 x 45,35
PM
No-Gi Class - 60 min

Friday Back & Shoulders
AM
Chin-ups 3 x BW x 10,9,9
Wide Grip Pulldowns 3 x 100 x 17,16,15
Chest Supported Rows 3 x 50 x 17,17,16
Meadows Rows 3 x 27.5 x 21,20,19
Cable Facepulls High 3 x 42.5 x 25,25,25
DB Upright Rows 3 x 22 5 x 30,30,30
DB Pullovers AMRAP 1 x 40 x 30
PM
Stairmaster 20 min lvl 6, 10 min lvl 8 - 311 cals
Decline abs 5 x 50,45,40,35,30

Saturday
AM
Walk 45 min.
PM
Rolling 60 min. Open Mat
Low Bar Squats 3 x 12,11,10 x 225
BB Calf Raises 3 x 30,30,30 x 225
Abductor Machine 3 x 15,14,14 x 225
Leg Raises 2 x 20,20 x 8#-2 x 25,25 x bw
Elliptical 30 min 11incl 7 speed 395 cals

Sunday
AM
Dips 3 x BW+22.5 x 17,16,15
Incline Bench 1 x 155 x 10
Incline Bench 2 x 135 x 14,13
Downward Cable Flys 3 x 30 x 19,17,15
Cable Pushdowns Medium Grip 3 x 57.5 x 35,34,33
EZ French Press 2 x 50 x 30,29
Close Grip Pushups AMRAP 1 x 42
PM
Elliptical 30 min 11incl 7 speed 404 cals
Crunches + Alternating Kicks 3 x 40+40

Bit heavier than I wish right now but I'm ok with it. Floating around 180 lbs. It's off-season right now and I need to take a break mentally and physically. I'll likely start a cut and go hard in January anyway.

 

[Bloodhy]

Last Meso 2019 - Week 3
Sets x Weight(lbs) x Reps

Monday Back & Shoulders
AM
Chin ups 3 x BW x 10,10,10
Underhand Grip Pulldowns 3 x 120 x 16,15,15
BB Bent Over Rows 1 x 155 x 10
BB Bent Over Rows 3 x 135 x 15,14,14
DB Lateral Raises 3 x 25 x 25,25,25
Reverse Flys Machine 2 x 85 x 20,19
Cable Pullovers 2 x 30 x 30
PM
Treadmill 30 min. 15% 3 mph

Tuesday
AM Tread 10% 3 mph
PM No Gi Class 60 min

Wednesday Legs
AM
Tread 15 min 200 cals
Leg Press - close feet stance 3 290 x 30,30,30
SLDL 1 150 x 20
Tread 25 min 300 cals
PM
Rowing 30 min.

Thursday Chest & Tris
AM
Incline MTS Chest One Arm 3 x 45 x 20,20,20
Chest Press Machine 3 x 110 x 20,20,20
Partial DB Flys 3 x 35 x 21,20,19
Cable Pushdowns Close Grip 3 x 57.5 x 35,35,35
DB Kickbacks 2 x 17.5 x 23,23
Medium Grip Pushups AMRAP 2 x 50,40
PM
Tread 23 min 300 cals 15% 3.0mph
Sliding Abs 3 x 30# x 40,40,40

Friday Back & Shoulders
AM
Lat Pulldowns Bar varying grips 4 x 20 x 115
Lat Pulldowns Close Grip 4 x 20 x 115
Cable Rows Seated 1 x 20 x 50, 3 x 20 x 60
DB Upright Rows 3 x 25 x 30,30,30
PM
Elliptical 30 min. 434 cals
Cable Curls downs sets 3 x 20+25 x 42.5+30
Cabl Pushdowns 3 x 25+25 x 42.5+30
Alternate Rot. DB Curls 3 x 20,12,8 x 30s
EZ French Press ss EZ Curls
3 x 30+12 x 50
Decline Crunches 3 x 50

Saturday
AM
Low Bar Squats 3 x 15,14,13 x 225
DB Lunges 3 x 10,10,10 x 50s
GHR 3 x 12,12,12 x bw+25
DB Shrugs 5 x 20,15,12,9,8 x 100s
Knee Raises 40,35,30,25,20,15,10,5
Horizontal Calf Raises 5 x 10,20,15,13,12

I'm officially fat.

 

[Bloodhy]

Last Meso 2019 - Week 4
Sets x Weight(lbs) x Reps

Monday AM
Dips 3 x BW+25 x 19,18,17
Incline Bench 1 x 160 x 14
Incline Bench 2 x 140 x 15,12
Downward Cable Flys 3 x 35 x 16,14,13
Cable Pushdowns Medium Grip 3 x 65 x 35,35,35
EZ French Press 2 x 55 x 30,30
Close Grip Pushups AMRAP 3 x 40,20,20
PM
Tread 30 min. 327 cals.
Mixed Planks 1 x 9 min.

Tuesday AM
Chin/Pull ups 3 BW x 12,11,11
Underhand Grip Pulldowns 3 125 x 17,16,15
BB Bent Over Rows 1 160 12
BB Bent Over Rows 3 140 x 16,15,15
DB Lateral Raises 3 30 x 25,25,25
Reverse Flys Machine 2 90 x 22,21
Cable Pullovers Rope Grip 1 40 30

Wednesday AM
DB Lunges 3 35 x 17,16,15
SLDL 3 150 x 25,25,25
Leg Press - close feet stance 3 290 22,22,22
Horizontal Calf Raises 4 175 x 30,30,30,30
Glute kickback Machine 3 75 x 20,20,20
PM
Walk

Thursday AM
Incline MTS Chest One Arm Side Press 3 x 50 x 20,20,20
Chest Press Machine 3 x 115 x 20,20,20
Partial DB Flys 3 x 35 x 21,21,21
Cable Pushdowns Close Grip 3 x 65 x 40,40,40
DB Kickbacks 2 x 20 x 23,23
Pushups 2 x 25,25
PM
Walk 25 min + stairs 5 x 200

Friday AM
Chin-ups 3 x BW x 11,11 ,11
Wide Grip Pulldowns 3 x 105 x 20,20,20
Chest Supported Rows 3 x 55 x 20,19,18
Meadows Rows 3 x 35 x 21,20,19
Cable Facepulls High 3 x 47.5 x 30,30,30
DB Upright Rows 3 x 30 x 30,30,30
PM
Treadmill 30 min 15 incl 3.5 mph 360 cals
Decline abs 3 x 60
Cable Curls3 x 30+30 x 42.5+30
Cable pushdowns 3 x 30+30 x 42.5+30
DB Double Curls 3 x 20,15,12 x 30
SS Lying Tris Extensions 3 x 20,20,20 x 20

Saturday AM
Low Bar Squats 3 x 20,17,16 x 225
BB Calf Raises 3 x 30,30,30 x 235
Abductor Machine 3 x 21,20,20 x 235
Knee Raises 3 x 30
PM
Walk 75 min incl 8 stairs
Goggin Abs SS Push ups 3 x 25ea+25
Thmbs Down Side Delts 3 x 25,25,25 x 20
Front Raies 3 x 20,20,20 x 20

Sunday AM
Walk 30 min

 

[MilkManUK]

I'm officially fat.

How fat?

 

[Bloodhy]

Last Meso 2019 - Week 5

Monday
Incline Bench 1 x 165 x 16
Incline Bench 2 x 145# x 16,12
Dips 3 x BW+30# x 20,16,12
Downward Cable Flys 3 x 40# x 25,25,25
Cable Pushdowns Medium Grip 3 x 100# x 35,35,35
SS Cable Curls 3 X 35,35,35 X 100#
Side delts SS Shrugs 3 x (25,25,20)+(15,10,9) x 30+100#

Wednesday
Chin/Pull ups 3 x BW x 13,13,13
BB Bent Over Rows 1 x 165# x 20
BB Bent Over Rows 3 x 145# x 20,19,15
Underhand Grip Pulldowns 3 x 125# x 20,20,20
DB Upright Rows 3 x 30# x 35,35,35
Reverse Flys Machine 3 x 90# x 25,25
Cable rows 3 x 125# x 20,20,20
EZ 21s, 3 x 60,60,50#

Thursday
Leg Extensions 3 x 15 x 130#
Leg Press 3 x 25 x 130#
Leg Curls 3 x 12 x 110#
Abductors 3 x 15 x 140#
Seated Calf Raises 2 x 30,25 x 90#
Reverse Hypers 3 x 15 x 130#
Leg Raises machine 3 x 15 x 25#
Abs wheel 3 x 7,6,5

Friday
Lat Pulldowns 3 x 15 x 120#
3 x 15 x 105#
T bar rows 3 x 15 x 75#
Chest Press 3 x 12 x 90 each
Cable Flys downsets
Cable Pushdowns SS Cable Curls
DB Side Delts Downsets

Saturday
Leg Extensions 3 x 20 x 100
Single Leg Curls 3 x 15 x 65
Horizontal Calf Raises 3 x 20 x 160
OH Press 5 x 10 x 90
Facepulls 5 x 20 x 50
Conc. Curls 2 x 15 x 30

Sunday
Tread 30 min 15% 3mph 328 cals

I had a great time back home during the x-mas break. Worked out with 2 of my friends. They are beginners so I showed them a bunch of exercises and it was a lot of fun.
Ate plenty of good food. It was awesome to just enjoy the moment and have ZERO stress.

My new year starts today (Dec 30). I didn't want to start mid-week, and didn't want to wait until Jan 6th.

The first week of the year is a much-needed deload. I'm also switching to fasted cardio in the mornings and weights at night after work.
I'm NOT doing a crazy deficit with a ton of cardio. I want to keep my metabolism high with good energy levels.

Also, top resolution is to not drink for a year.

How fat?

Bodyweight Dec 30 AM: 196.6 lbs

Next milestone: 185.0 lbs

 

[Bloodhy]

Last Meso 2019 - Deload
Monday
Incline Bench 2 x 6 x 145
Pec Deck 2 x 7 x 120
Upward cable flys 2 x 8 x 20
Cable Pushdowns Sied Grip 2 x 15 x 57.5
EZ Skulls 2 x 8 x 50
Pushups 2 x 25,20

Tuesday
Pullups 2 x 8,7 x bw
Pulldowns 2 x 8 x 110
BB Bo Rows 2 x 6 x 145
DB Lateral Raises 2 x 8 x 25
Reverse Flys Machine 2 x 9,8 x 85
CBL Pullover 1 x 15 x 40

Wednesday
Slept 24hrs in a 34hrs span

Thursday
Leg Press 2 x 10 x 180
Calves on L Press 2 x 10 x 180
Single Leg Curls 2 x 8 x 30
Pushups 20
Incline One Arm Press 2 x 10 x 20
MTS Chest Press 2 x 10 x 40s
Partial Pec Deck 2 x 10 x 70
Cable Pushdowns 2 x 10 x 42.5
DB Kickbacks 2 x 10 x 15
Pushups 20

Friday
Overhand chin ups 2 x 6
CG Pulldowns 2 x 8 x 85
Meadow Rows 2 x 6 x 25
Smith Rows 2 x 8 x 95
Cable Facepulls High 2 x 10 x 40
DB Upright Rows 2 x 8 x 20
EZ Curls 2 x 10 x 40
EZ French Press 2 x 10 x 40
DB Curls 2 x 8 x 20
SS DB Extensiont 2 x 8 x 20

Saturday
Tread 30 min 17% 3.1mph - 475 cals
Light full-body workout

AM Cardio:
Monday Treadmill 35 min 15% 3.3 mph - 420 cals
Tuesday Stairmaster 35 min lvl 6 - 388 cals
Wednesday Treadmill 35 min 15% 3.3 mph - 455 cals
Thursday Stairmaster 35 min lvl 6 - 391 cals
Friday Bike 35 min gear 12 - 345 cals
Saturday Walk 35 min
Sunday Walk 45 min

BW January 6, 2020: 193.6 lbs

Currently running 3,200 calories/day, which is DOUBLE what I ate towards the end of my prep. Yes, 1,600 calories/day and it SUCKED.
I'm looking to pinpoint my maintenance calories, which I think is close to 3,200 calories. I'll see when the bodyweight settles and go from there.

I was sick as a dog last week, deload came just in time.

My coaching is going really well. I got 3 clients right now, and I'm guiding my father as well as he is trying to lose weight. I got all my check-ins on Saturday and everybody is progressing well. This is super encouraging, and I like it more and more.

 

[Bloodhy]

First Meso 2020 - Week 1
Sets x Weight(lbs) x Reps

Monday Chest & Tris
Pec Deck Machine 3 x 160 x 12,11,10
Incline Bench 1 x 160 x 10
Incline Bench 2 x 140 x 11,11
Upward Cable Flys 3 x 20 x 15,14,13
Cable Pushdowns Neutral Grip 3 x 42.5 x 30,30,30
EZ Skullcrushers 2 x 50 x 21,20
Wide Pushups AMRAP 1 x 35

Tuesday Back & Shoulders
Wide Grip Pull-ups 3 x BW x 12,11,11
Side Grip Pulldowns 1 x 140 x 12
Close Grip Pulldowns 2 x 120 x 13,13
BB Yates Rows 1 x 160 x 14
BB Yates Rows 2 x 140 x 15,15
MTS Rows Pyramid 30-70-30 x 15,12,15
BB Curls
Smith Shrugs 2 x 225 x 12,12
Cable SIngle Lateral Raises 3 x 10,15,10 x 15,12,10

Wednesday Legs
Hack Squats 3 x 270 x 15,15,15
Low Bar Good Mornings 3 x 145 x 12,11,10
Leg Extensions 3 x 130 x 18,15,13
Leg Curls 3 x 130 x 20,20,20
Seated Calf Raises 3 x 160 x 8,8,8

Friday Chest & Tris
Chest Press Machine 3 x 160 x 12,11,10
Cable Flys 100% Downward 3 x 25 x 17,16,15
One Arm Side MTS Chest Press 3 x 50 x 11,11,11
OH Cable Extensions 3 x 30 x 21,21,21
MTS Triceps Machine Partials 2 x 40 x 35,35
Pushups AMRAP 1 x 35

Saturday Back & Shoulders
AM
Tandem Grip Pull-ups 3 x BW x 15,14,13
Wide Grip Pulldowns 3 x 100 x 19,19,19
Kroc Rows 3 x 60 x 20,19,18
Cable Rows 3 x 100 x 18,18 18
Incline Bench DB Rear Delts Raises 3 x 17.5 x 15,15,15
Partial Side Delts Raises 2 x 50 x 20,20
Conc. Curls

AM Cardio
Monday Tread 40 min. 20% 3.3 mph - 675 cals
Tuesday Elliptical 40 min lvl 7 - 405 cals
Wednesday Walk 30 min +150 crunches
Thursday Rowing 40 min lvl 4 - 500 cals
Friday Elliptical 40 min lvl 8 - 434 cals
Saturday Tread 30 min 16% 3.1 mph - 450 cals
Sunday Tread 30 min 8% 2.7 mph - 260 cals

+ Morning Vacuums 5 x 10-12 seconds

BW January 13 AM: 194.6 lbs

I went really hard for week 1. I had a 3 hrs nap on Saturday AND Sunday. First, I thought I'd put the extra calories to work. 3,200 is a bit above my maintenance. Second, I've been listening to a lot of bodybuilding podcasts emphasizing intensity and I started wondering if I wasn't training hard enough. Everything felt good in the gym, didn't think I went above failure or powerlifting crazy, but my CNS is surprisingly shot. That is despite adding an extra rest day on Thursdays and limiting the overall volume. I'm hoping that adaptations occurred enough that I can stick to the same program this week and add reps only to progressively overload.

The current approach is to have roughly 10 sets of the main muscles per session, and 5 sets of the secondary muscle, clearly emphasizing chest and back. I want to keep the volume as is in terms of set and progress through reps, and possibly loads. We'll see what the results are.

Dropping the calories to 3,000 calories on training days, and 2,600/2,700 calories on rest days.

#1 Focus is still the mind-muscle connection. I don't care about the PR movements or loads, I want to really feel the targetted muscle work. I want to fail locally to emphasize hypertrophy and save my CNS.

 

[Bloodhy]

First Meso 2020 - Week 2
Sets x Weight(lbs) x Reps

Monday Chest & Tris
Pec Deck Machine 3 x 160 x 13,12,12
Incline Bench 1 x 160 x 11
Incline Bench 2 x 140 x 12,12
Upward Cable Flys 3 x 20 x 16,15,14
Cable Pushdowns Neutral Grip 3 x 47.5 x 30,30,30
EZ Skullcrushers 2 x 50 x 22,21
Wide Pushups AMRAP 1 x 36

Tuesday Back & Shoulders
Wide Grip Pull-ups 3 x BW x 13,12,11
Side Grip Pulldowns 1 x 140 x 12
Side Grip Pulldowns 2 x 120 x 15,14
BB Yates Rows 1 x 160 x 15
BB Yates Rows 2 x 140 x 16,16
MTS Rows Pyramid 30-70-30 x 16*2,13*3
Cable SIngle Lateral Raises 3 x 10,15,10 x 16,12,15
Preacher curls machine 2 x 80 x 13,11

Wednesday Legs
Hack Squats 3 x 270 x 18,17,16
Low Bar Good Mornings 3 x 145 x 13,13,12
Seated Calf Raises 3 x 160 x 10,9,8
Leg Curls 3 x 130 x 25,24,23
Leg Extensions 3 x 130 x 20,16,15

Friday Chest & Tris
Chest Press Machine 3 x 160 x 14,12,11
Cable Flys 100% Downward 3 x 25 x 20,19,18
One Arm Side MTS Chest Press 3 x 50 x 15,14,13
OH Cable Extensions 3 x 30 x 30,30,30
Seated Dips Machine 2 x 165 x 30,30
Cable Flys Dropset 1 x 20,17,13,10 x 20,17,13,10
Leg Raises 3 x 25,20,15
Sliding Abs 3 x 18,16,14
Goggins Crunches 3 x 10,10,10

Saturday Back & Shoulders - AM
Tandem Grip Pull-ups 3 x BW x 16,15,4
Wide Grip Pulldowns 3 x 105 x 19,19,19
Kroc Rows 3 x 65 x 20,19,18
Cable Rows 3 x 100 x 20,20,20
Incline Bench Delt Raises 3 x 17.5 x 18,17,16
Partial Side Delts Raises 2 x 50 x 23,22
Conc. Curls 3 x 25 x 10,10,10
EZ Curls Slow Ecc. 2 x 50 x 8,8

AM Cardio
Monday Tread 45 min 12% 3.0 mph - 520 cals
Tuesday Elliptical 45 min lvl 8 - 466 cals
Wednesday Tread 45 min 17% 3.1 mph - 620 cals
Thursday Bike 45 min gear 13 - 408 cals
Friday Off
Saturday PM Stairmaster 45 min lvl 8
Sunday Incl Tread 45 min 3.1mph 17% - 600 cals
AM Vacuums 6 x 10-12 sec

Bored with this maintenance. Starting with a deficit today. 2,500 cals/day with two high days at 3,000 cals.

Training is going well. Much less fatigue this week and progressed on all exercises.

One of my clients hinted at competing in Men's Physique. I'd be pumped to train him for a show! I'm sure he can get his natural national pro card on his first show.

Also, Day 1 of a new phase.

 

[Bloodhy]

First Meso 2020 - Week 3
Sets x Weight(lbs) x Reps

Monday
Pec Deck Machine 3 x 160 x 15,14,13
Incline Bench 1 x 160 x 12
Incline Bench 2 x 140 x 13,12
Upward Cable Flys 3 x 20 x 18,17,16
Cable Pushdowns Neutral Grip 3 x 52.5 x 30,27,25
EZ Skullcrushers 2 x 50 x 24,23
Wide Pushups AMRAP 1 x 37

Tuesday
Wide Grip Pull-ups 3 x BW x 14,13,12
BB Yates Rows 1 x 160 x 17
BB Yates Rows 2 x 140 x 18,18
Side Grip Pulldowns 1 x 140 x 14
Side Grip Pulldowns 2 1x 20 x 17,16
MTS Rows Pyramid 30-70-30 x 18*2,15*3
Smith Shrugs 2 x 225 x 15,14
Cable SIngle Lateral Raises 3 x 10,15,10 x 16,14,15

Wednesday
Hack Squats 3 x 270 x 20,19,18
Low Bar Good Mornings 3 x 145 x 16,15,14
Seated Calf Raises 3 x 160 x 12,11,9
Leg Curls 3 x 130 x 30,30,30
Leg Extensions 3 x 130 x 23,19,16

Friday
Chest Press Machine 3 x 160 x 17,16,15
Cable Flys 100% Downward 3 x 25 x 25,24,23
One Arm Side MTS Chest Press 3 x 50 x 18,17,16
OH Cable Extensions 3 x 35 x 30,30,30
Seated Dips Machine 2 x 170 x 30,30
Flys Machine Drop Set 1 x 130,100,70 x 15,15,40
Leg Raises 3 x 30,25,20
Sliding Abs on feet 3 x 20,19,19
Goggins Crunches 3 x 14,13,12

Saturday
Tandem Grip Pull-ups 3 x BW x 17,16,15
Wide Grip Pulldowns 3 x 105 x 22,21,20
One Arm DB Rows 3 x 70 x 20,19,18
Cable Rows 3 x 105 x 20,20,20
Incline Bench Delt Raises 3 x 17.5 x 21,20,19
Partial Side Delts Raises 2 x 50 x 25,25
Conc. Curls 3 x 25 x 12,12,11
EZ Curls Slow Ecc. 2 x 50 x 10,9
Posing 5 min.

PM Cardio
Monday (AM) Stairmaster 45 min lvl 7 - 546 cals
Tuesday Ellip 45 min lvl 8 - 535 cals
Wednesday Rowing 45 min lvl 5 - 556 cals
Thursday OFF
Friday No-Gi 2 hours
Saturday (PM) Tread 45 min 18% 3.1 mph - 645 cals
Sunday (AM)Tread 45 min 15% 3.1 mph - 514 cal
Sunday (PM) 1hr walk
Vaccums 3 times, 7 x 10-12 secs

BW January 26, 2020: 193.6 lbs
Daily Cals (Weekly average): 2,787 cals

Already started putting on muscle. Looking quite leaner despite the scale not moving down much.

Bit worried about side effects but we'll see.

 

[Bloodhy]

First Meso 2020 - Week 4
Sets x Weight(lbs) x Reps

Monday (Chest & Tris)
Pec Deck Machine 3 x 160 x 18,17,17
Incline Bench 1 x 160 x 14
Incline Bench 2 x 140 x 14,13
Upward Cable Flys 3 x 20 x 20,19,18
Cable Pushdowns Neutral Grip 3 x 52.5 x 35,33,30
EZ Skullcrushers 2 x 50 x 26,26
Wide Pushups AMRAP 1 x 40

Tuesday (Back & Shoulders)
Wide Grip Pull-ups 3 x BW x 15,15,14
BB Yates Rows 1 x 165 x 17
BB Yates Rows 2 x 145 x 18,18
Side Grip Pulldowns 1 x 140 x 15
Side Grip Pulldowns 2 x 120 x 18,17
MTS Rows Pyramid 30-70-30 x 19*2,16*3
Cable SIngle Lateral Raises 3 x 10,15,10 x 17,15,15
Smith Shrugs 2 x 235 x 15,15
Preacher EZ Curls 2 x 40 x 15,15

Wednesday (Legs)
Hack Squats 3 x 280 x 20,20,20
Low Bar Good Mornings 3 x 150 x 16,15,15
Seated Calf Raises 3 x 160 x 14,12,11
Leg Curls 3 x 135 x 30,30,30
Leg Extensions 3 x 130 x 25,20,17
8 minute Abs level 2

Friday (Chest & Tris)
Chest Press Machine 3 x 165 x 18,17,16
Cable Flys 100% Downward 3 x 30 x 25,22,17
One Arm Side MTS Chest Press 3 x 50 x 21,20,19
OH Cable Extensions 3 x 35 x 35,29,28
Flys Machine Drop Set 1 x 130,100,70 x 20,20,40
One Arm Reverse Tris Extensions 2 x 30 x 30,27 ??

Saturday AM (Back & Legs)
Neutral Grip Pull-ups 3 x BW x 18,17,16
Wide Grip Pulldowns 3 x 105 x 25,24,23
Kroc Rows 3 x 70 x 22,21,20
Cable Rows Dual Pulley 3 x 55 x 21,21,21
Single Leg Curls 3 x 40 x 20,20,20
Single Leg Extensions 3 x 40 x 20,20,20
Calf Raises Machine 2 x 30 x 130
Abductor Machine 1 x 295 x 5
One Arm MTS pulldowns 2 x 50 x 30,30??

Saturday PM (Shoulder & Bis)
MTS Shoulder Press 3 x 80 x 10,10,10
Lateral Raises Machine 3 x 95 10,10,10
Reverse Flys Machine 3 x 115 x 10,10,10
One Arm Cable Shrugs 2 x 97.5 x 10,10
Hammer Curls 3 x 35 x 10,10,10
Conc. Curls 3 x 25 x 10,10,10

Cardio (PM)
Monday Tread 45 min 15% 3 mph - 540 cals
Tuesday Tread 45 min 15% 3.1 - 547 cals
Wednesday Rowing 45 min lvl 6 - 604 cals
Thursday (AM) Tread 45 min 12% 2.8 - 436 cals
Friday No-Gi 2.5 hours
Saturday (PM) Incl Tread 45 min - 605 cals
Sunday (AM) Skipping Rope 10 x 3 min.
Sunday (PM) Walk 1 hr
Vaccums 4times - 8x10-12sec

BW February 2, 2020: 193.0 lbs
Average daily cals (Weekly): 2,700 cals

Amazing week of training. Pushed hard all across but I think I still got at least another week in me for this meso. I'll progress as much as I can this week then decide whether a deload is necessary or week 6 is justified.

Loving the no-gi class. It's on Friday PMs at the University. It's a beginner class but I haven't done it in so long that it's good to go back to basics patterns and make sure I nail them properly.

Weight cut is a bit slow but I'm ok with that right now. I never feel full or starving, and I'm making improvements on the diet weekly so I'm on the right path. I'm definitely re-comping at the same time, which might explain the slow weight drop but visually noticeable changes.

 

[Bloodhy]

First Meso 2020 - Week 5
Sets x Weight(lbs) x Reps

Monday - Chest & Tris
Pec Deck Machine 3 x 165 x 18,17,17
Incline Bench 1 x 165 x 2+1+1
Incline Bench 2 x 145 x 14,12+1+1
Upward Cable Flys 3 x 25 x 20,19,18
Cable Pushdowns Neutral Grip 3 x 57.5 x 35,33,31
EZ Skullcrushers 2 x 55 x 26,26
Wide Pushups AMRAP 1 x 45

Tuesday - Back & Shoulders
Wide Grip Pull-ups 3 x BW x 16,16,15
BB Yates Rows 1 x 170 x 17
BB Yates Rows 2 x 150 x 20,19
Side Grip Pulldowns 1 x 145 x 15
Side Grip Pulldowns 2 x 125 x 19,18
MTS Rows Pyramid 30-70-30 x 20*2,17*3
Cable SIngle Lateral Raises 3 x 10,15,10 x 20,16,16
BB Shrugs 2 x 245 x 11,11
Preacher EZ Curls 2 x 45 x 15,15

Wednesday - Legs
Hack Squats 3 x 285 x 21,21,21
Low Bar Good Mornings 3 x 155 x 16,15,15
Seated Calf Raises 3 x 165 x 14,13,12
Leg Extensions 3 x 130 x 30,25,20
Leg Curls 3 x 140 x 30,30,30
Abs Wheel 3 x 10,10,10

Friday - Chest & Tris
Chest Press Machine 3 x 170 x 19,18,17
Cable Flys 100% Downward 3 x 30+20 x 20+20
One Arm Side MTS Chest Press 3 x 55 x 19,19,19
OH Cable Extensions 5 x 35 x 25,25,25,25,25
Flys Machine Drop Set 1 x 135,105,75 x 20,20,40
One Arm Reverse Tris Extensions 3 x 15 20,20,20

Saturday - AM Back & Legs
Tandem Grip Pull-ups 3 x BW x 19,18,17
Wide Grip Pulldowns 3 x 110 x 25,24,23
Kroc Rows 3 x 70 x 24,23,22
Cable Rows Dual Pulley 3 x 55 x 24,23,23
Single Leg Extensions 3 x 40 x 24,23,22
Calf Raises Machine 2 x 130 x 33,33
One Arm Cbl pulldowns 3 x 40 x 25,25,25

Saturday - PM Shoulders & Bis
MTS Shoulder Press 3 x 85 x 10,10,10
Lateral Raises Machine 3 x 100 x 10,10,10
Reverse Flys Machine 3 x 120 x 10,10,10
DB Shrugs 3 x 105 x 12,11,10
Hammer Curls 3 x 35 x 12,12,11
Conc. Curls 3 x 25 x 12,12,11
Cable Curls Rope 2 x 57.5 x 10,10,10
BB Overhand Hold 3 x 315 x 8,7,6 sec

PM Cardio
Monday Off
Tuesday Incline Tread 30 min - 407 cals
Wednesday Tread 30 min - 360 cals
Thursday (AM) Incline Tread 45 min - 590 cals
Friday No-Gi 2 hours
Saturday Off
Sunday Walk 1 hr

Felt off the diet wagon for 2 days, first cheat since the new year. Downloaded the RP Diet App to help with the weight loss. Seems like a solid app and I have a lot of trust in the RP Diets; they work really well.

Amazing week 5 of training but a deload is required next.

 

[Aleks Sytsevich]

Does the RP diet app tell you what to eat, or do you program what you ate?

 

[Bloodhy]

Does the RP diet app tell you what to eat, or do you program what you ate?

It's a mix of both. It tells you what to eat in terms of macros and suggest the best foods to achieve it, but you have to punch in what you ate.
For example, If you need 35g of protein, there is a list of all the best protein source. There is a second list with less-desirable food, say bacon, but it is recommended to stick with the healthy sources most of the time.

So far I think it's far superior to MFP, albeit more time-consuming. I expect to be more proficient as time goes by though.

On the plus side:
-The diet is REALLY tailored to yourself. You don't just punch in your height, weight, and average activity level to get daily macros to be used every day... You get to pick the following for EVERY DAY: Time you wake up/go to bed, how many meals you want to eat. Do you work out zero, once or twice that day and at which intensity each time, what's your job's physical intensity level? In short, the macros and meal timing adapt to your actual lifestyle.
-On top of that, the algorithm gauges your metabolism the more you enter your macros and body weight and the diet changes to reflect that.
-You can pick the level of dieting you want from easy to very hard. I.e you can lose 12 pounds in 6 or 12 weeks, it's up to you.
-Feels like I have a coach. It's got reminders, the stats/feedback promotes consistency, and the interface is friendly.
-You can filter it to most types of diets such as gluten-free, dairy-free, vegan, paleo, etc...

On the negative side:
-$20/month
-Learning curve. I have experience with the RP diets so I think it's helping a lot but I imagine it to be even more time consuming for someone brand new.
-Not really meant for Flexible dieting as you want to be within 5g of each macro for each meal. That's not a lot of tolerance, but that's what makes it so efficient. If you plan and meal prep ahead though, you can easily make all the meals to fit the macros then it's a breeze. The FAQ says you can combine meals and whatnot, but I think it defeats the purpose of the diet.

 

[Aleks Sytsevich]

Thanks for the analysis, bro