PR Power Physique

Cube [Week 3 Cycle 1]

Rep Deadlifts
10 x 135#
8 x 185#
8 x 225#
5 x 275#
3 x 315#
3 x (8,8,6) x 335#

Block Pulls 2"
2 x 4 x 365#

Deficit DL
3 x 2 x 315#

Back Extensions
3 x 15 x 25lbs

Crunches
3 x 60

Power shrugs
10 x 135#
10 x 185#
3 x 10 x 225#
10 x 275#
 
Cube [Week 3 Cycle 1]

Speed Bench
25 x bar
15 x 95#
10 x 135#
8 x 3 x 185#

Close Grip Bench
2 x 5 x 195#

Pause Bench @ 1"
2 x 8 x 175#

Kroc Rows
15 x 40#
15 x 50#
3 x 15 x 45#

Tris Pushdowns Wide Grip
6 x 25 x 42.5#

Lat Pulldowns
5 x 15 x 70#

DB Curls
3 x 15 x 25#

Abs Wheel Rollout
3 x (10,8,6)

Great workout
 
Cube [Week 3 Cycle 1]

Squ... Deadlift (All Conv.)
15 x 135#
10 x 185#
8 x 225#
5 x 275#
3 x 315#
2 x 365#
1 x 405#
1 x 435# PR Conv
F x 465#

Power Shrugs
3 x 10 x 225#

Various Random Acc. Work

I had a vision on my way to the gym. I felt so good I thought I could finally pull 500lbs with a conventional stance. Guess I still got some work to do!
 
Cube [Week 4 Cycle 1]

Heavy Deadlifts (All Conv.)
15 x 135#
10 x 185#
6 x 225#
3 x 275#
2 x 315#
1 x 365#
5 x 1 x 405#

Kroc Rows
3 x 15 x 60#

Back Raises
1 x 30 x 25#

Crunches
2 x 60

Crazy week-end. I skipped Saturday and I feel pretty dead, was wellll worth it though.
 
The Square [Week 1 Cycle 1]

Bench (BB Stance)
30 x bar
15 x 95#
10 x 135#
3 x 8 x 185#

Close Grip Bench
2 x 3 x 205#

Bench
10 x 135#

Tris Pushdown Wide Grip
4 x 30 x 50#

Cable Flys
3 x 15 x 7.5# Low
3 x 12 x 27.5# High

Tris Pushdown Close Grip
3 x 20 x 60#

Crunches
3 x 50

I will be drastically changing my training as of next week. Got a new goal and I will be 100% dedicated to it.
 
The Whatever [Cycle 200 Week 17]

Skip Rope
3 x (4,3,2 min)

Power Shrugs
15 x 135#
10 x 185#
10 x 225#
3 x 10 x 245#

Low Cable Rows
4 x 10 x 140#

Chest Supported Rows
4 x 10 x 45#

Kroc Rows
3 x 15 x 50#

Conc. Curls
4 x 10 x 25#

Delts 45Deg
3 x 10 x 10#

Cable Obliques
3 x 10ea

Again, big announcement on Monday. I'm so excited.
 
Skip Rope
4 x 3min

Squats
10 x bar
10 x 95#
10 x 135#
6 x 185#
5 x 225#
3 x 275#
2 x 315#
1 x 345#
1 x 365#
F x 375#

Leg Extensions
3 x 20 x 85#

Leg Curls
3 x 20 x 115#

Abs Wheel Rollout
3 x 10

Hack Calf Raises
5 x 20 x 90#
 
Elliptical "HIIT"
30 min (1 min level 15, 2 min lvl 20)

Decline Crunches
4 x 15

Suspended Leg Raises
4 x 15

Bag (Kickboxing)
10-15 min

I didn't remember how easy that elliptical machine was. I haven't used it in years, now I know why. My right knee was bothering me the whole time for some reason.

Kicked and punched the bag for a while. Felt good, but I need to bring my gloves next time.
 
Elliptical
10 min

Deadlifts (Sumo)
8 x 135#
8 x 175#
8 x 225#
8 x 275#
5 x 315#
5 x 365#
2 x 405# (Belt)
1 x 435#
1 x 465#
1 x 490# (Yes, 5lbs on one side and 10lbs on the other)
1 x 505# 5# PR
1 x 515# 15# PR


Back Extensions
3 x 15 x 45#

Face Pulls
4 x 20 x 22.5#

Kroc Rows
4 x 16 x 50#

Hammer Curls
4 x 15 x 20#

Cable Curls
4 x 15 x 22.5#

Seated DB Curls
4 x 15 x 15#

Ok, now I feel better about my announcement since I just pulled 515lbs:

I'm training to compete in Men's Physique.

Competition is May 17. I have no idea how to train for it, I'm just going to do a shit load of sets for 15-20 reps. I also want to maintain or improve my deadlift.
I'm going to add cardio, fix my nutrition, and bang out the reps.
My split goes like this:

Back/bis
Chest/tris
Legs
Back/bis
Chest/tris
HIIT + calves

My bodyweight right now is 185lbs, I figured I need to be at 178 or maybe less. Shouldn't be too hard to do.
By the way, I was kidding about the pink dumbbells. Not sure if you get the sarcasm with the announcement I just made.
 
Incline DB Bench
4 x 20 x 25#

DB Flys
4 x 20 x 20#

Incline Chest Press
4 x 20 x 40#

Chest Flys Machine
4 x 10 x 130#

Chest Press
4 x 15 x 70#?

Decline Push-ups
2 x 20

Tris Pushdowns Close Grip
4 x 20 x 57.5#

DB Triceps Extensions
4 x 15 x 15#

Crunches
200

I didn't get the memo, apparently Tuesday is the new International Chest Day!? Couldn't get a bench the whole time I was there.

Edit: Day 2, I've been doing it all wrong this whole time. Apparently I need to train for 8-12 reps, not 15-20.
 
Front Squats
10 x bar
10 x 95#
3 x 8 x 135#
3 x 10 x 155#

Seated Leg Curls
4 x 20 x 130#

Hack Calf Raises
4 x 25 x 95#

Side Delt Raises
2 x 10 x 10#
3 x 10 x 15#

DB Shrugs
2 x 20 x 52.5#

Chin-Ups
1 x 20!

Leg Raises
1 x 20

Good workout. Got introduced to this guy who won Men's Physique at the muscle beach a couple years ago. He also placed and made the Nationals last year. Will be practicing posing with them once I'm done the Posing Seminar by ABBA.

I'm thinking about buying the 3 months diet and training plan from Renaissance Periodization. The more I look into this the more I realize I don't know jack shit about it. Obviously you want the wide shoulders with the V-taper, smallest waist possible with abs, and big calves. Then I'm watching a lot of competition videos to see how they pose.

I'm confident in hitting the weight, I can cut 8-10 lbs in the next 12 weeks easy, but I don't want to look like I starved myself. The muscles needs to look as full as possible. Plus it'd be nice to have a routine designed especially for that from guys with experience. We'll see.
 
Pulls-ups
10 x BW+45#

Lunges
10ea x 225#

Bent Over Rows
10 x 175#

BB Curls
10 x 75#

Incline Bench
10 x 135#

Leg Press
10 x 450#

Lat Pulldown
10 x 120#

Just testing some 10RMs today.
 
Elliptical
10 min

Bench
3 x 10 x 185#

Seated Calf Raises
4 x 25 x 45#

Sit-Ups
3 x 40

Low Cable Flys
3 x 10 x 17.5#

High Cable Flys
4 x 10 x 27.5#

Tris Pushdown Wide Grip
4 x 10 x 77.5#

DB Bench Press
3 x 10 x 40#

Hanging Leg Raises
4 x 15

Close Grip Bench
3 x 8 x 135#
 
Fast Incline Walk
10 min

One Arm DB Rows
3 x 10 x 40#

Bent Over BB Rows
3 x 9 x 135#

Reverse Grip Lat Pulldown
3 x 10 x 100#

Russian Twist
3 x 50

Delt Raises 45degrees
3 x 11 x 17.5#

Posing
10-15 min

Some might wonder why I plan to compete in Men's Physique. Simply put, I think I'm not too far off. I think I can put an impressive performance if I really focus on that type of training, and I want to know my potential. This is my before picture, taken today after the workout:

FDrxXOQdRBBeiCSBoGZktxslDkmJUUHnDOqT-610xh.jpg


Measurements Update Jan 30, 2015:
Forearms: 11.5"
Neck: 17" (+0.5")
Hips: 39.5"
Arms: 13.75" (15.25"flex'd)
Thighs: 22.55"
Calves: 16.25"
Chest: ?
Shoulders: ?
Waist 33"

As I edited in the first post, I am 15 weeks out. I have an online coach for my diet and training. Bulking phase for the next 5 weeks, going up to 190 lbs. Then, cardio and high volume isolation to come back down to 175 lbs. Can't possibly wait to see the results.
 
I have no idea what the standard is for physique, but I'd have sex with you.
 
Check your PMs for my number.

This divisions is really unclear actually. It depends where you compete and how the judges feel on that day. The definition is something along the lines of "Athletic but not too muscular". Think Beach Body.

The paradox comes in when you look at all the top guys, Jason Poston, Steve Cook, Marc Anthony, Sean Sapera... These guys are huge at at insanely low body fat%.

You get ducked points for looking like a bodybuilder, yet the top guys are even bigger than the traditional natural bodybuilders...
 
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Clean Bulk
Meal prep for my first week:
10934051_10153529368112841_4075499322742149235_n.jpg


Walk
20min
 
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