PR Power Physique

Close Grip Bench Press
4 x 230lbs (104.3kg)
5 x 7,6,6,5,5 x 205lbs (93kg)
5 x 6 x 185lbs (84kg)

Tris Pushdowns + Pushups Superset
10+10 x 67.2lbs + bw
8+10 x 62.5lbs + bw
2 x 8+10 x 57.5lbs + bw
8+9 x 57.5lbs + bw

Cable Curls + Side Delts Superset
5 x 10+10 x 37.5lbs(17kg) + bw

Good workout but I think I started my cycle with the numbers to high. Still a couple more days before deload next week.

I finally bought my Mass template from Renaissance Periodization. I might start the base next week on the deload or wait next week to start fresh on the next cycle.
 
Chins-ups (45 deg inside grip)
5 x 8,8,7,6,5 x 12.5lbs (5.7kg)
5 x 4,4,5,5,5 x BW

Lat Pulldown Underhand Grip
5 x 10 x 110lbs (49.9kg)

Chest Supported Rows
5 x 10 x 55lbs (25kg)

Nice quick workout. I feel like my grip and biceps limit the amount I can do backwork.
Seated cable rows is still my favorite back exercise though.
 
DB Lunges
5 x 8 x 45lbs (20.4kg)

Incline Bench Press
5 x 8,8,7,6,6 x 165lbs
5 x 7,6,7,6,6 x 145lbs

Seated Cable Rows
5 x 10 x 125lbs

Leg Curls
5 x 10 x 115lbs

French Press
5 x 10 x 55lbs

Calves - Seated Leg Press
6 x 10 x 280lbs

Cable Curls + DB Side Delts Superset
6 x 10+10 x 35lbs + 17.5lbs

Progress Pic on IG. Not too bad for an off-season mofo. Fixing the nutrition starting Monday, should see even more progress after the next cycle.

https://instagram.com/p/8HRBo9pVGZ/
 
DELOAD

Squats
2 x 4 x 255lbs
2 x 4 x 235lbs

BB Calf Raises
2 x 5 x 255lbs

Nothing exciting here!
 
DELOAD
Close Grip Bench Press
2 x 4 x 185lbs (84kg)
2 x 4 x 165lbs

Tris Pushdowns + Pushups Superset
2 x 5+5 x 40lbs + bw

Cable Curls + Side Delts Superset
2 x 5+5 x 25lbs + bw

Anybody noticed the introduction of the new class, Classic Physique? Pretty good video about it:
[YT]lSxnxNvc9DQ[/YT]

Edit: To me it's bringing back the golden age of Bodybuilding. Frank Zane has the perfect physique in my opinion, and this new class is bringing back that goal.
 
Chins-ups
4 x 5 x bw

BO Rows
2 x 6 x bar
2 x 5 x 55lbs plate
 
DELOAD - Last Day
DB Lunges

2 x 5 x 40lbs

Incline Bench Press
2 x 4 x 145lbs
2 x 4 x 125lbs

Seated Cable Rows
2 x 5 x 105lbs

Leg Curls
2 x 5 x 100lbs

Calves Raises Machine
2 x 5 x 250lbs

French Press
2 x 5 x 40lbs

Cable Curls + DB Side Delts Superset
2 x 5+5 x 25lbs + 12.5lbs
 
Hypetrophy - 2nd Meso 1st week
Wide Grip Bench Press

3 x 8 x 185lbs (
3 x 10 x 165lbs

DB Lying Triceps Extension
3 x 10 x 17.5lbs

DB Flies
3 X 10 X 27.5lbs

Cable Triceps Extension - Rope Grip
3 x 10 x 25lbs

Isolateral Benchpress Machine
3 x 8 x 90lbs

Great workout. Improvised on the spot. I was going to squat but all the racks were busy and all benches were empty... On a Monday, go figure..

Tried to stick to Barbell -> DB -> Cable -> Machine.

Haven't wide grip bench in a while, felt great.
 
Front Squat
3 x 8 x 185lbs (84kg)
3 x 9 x 165lbs (74.8kg)

Leg Press
3 x 10 x 270lbs (122.5kg)

Calf Raises Leg Press
3 x 10 x 270lbs (122.5kg)

Good workout despite lack of sleep.

Note to self: Can't wear a wife beater while doing front squats. Very slippery with the bar.
 
Wednesday Oct 7
Chin-ups Inside Grip

3 x 8 x 10lbs
3 x 8,7,6 x bw

Dips
3 x 10 x bw

Conc. Curls + DB Side Delts Superset
3 x 10,9,8 x 25lbs
3 x 10 x 15lbs

MTS Row Machine
3 x 10 x 40lbsea

Thursday Oct 8
JM Press

3 x 10 x 135lbs

DB Incline Pres
3 x 8 x 65lbs

EZ Bar Skullcrushers
3 x 10 x 45lbs

High Cable Flys
3 x 8 x 35lbs

Tris Pushdowns Close Grips
3 x 10 x 35lbs


Good workouts. Starting my cycle lower in weight and I really focus on the muscle being worked.

First time ever doing JM Press, Loved it. Got it from the Spotto video on supertraining06.
 
Stiff Leg Deadlift
3 x 8 x 225lbs

One Arm DB Row
3 x 10 x 55lbs

Shrugs
3 x 10 x 55lbs

Hammer Curls
3 x 10 x 30lbs

Seated Leg Curls
3 x 10 x 115lbs

Leg Extensions
3 x 10 x 115lbs

Calf Raises - Seated Leg Press
3 x 10 x 270lbs

Good workout. Try to merge Saturday with Friday to have free time on Saturday.

I've been thinking about fighting for a while and I might do some boxing on Saturdays. Nothing big right now, just getting back into it recreationally.

FINALLY, The Perfect Physique movie is released, with MY BOY GREG SPLIT!!! I know what I'll be watching tonight.
 
Light jog
20 min

Bas Rutten 2 min boxing tapes
10 rounds

That physique movie sucked pretty bad...
 
Wide Grip Bench Press
4 x 8 x 190lbs
4 x 10,9,9,9 x 170lbs

DB Lying Triceps Extension
4 x 10 x 20lbs

DB Flies
4 x 10 x 30lbs

Triceps Ropes Extension Cables
4 x 10 x 30lbs

Isolateral Benchpress Machine
4 x 8,8,7,7 x 95lbs

All squat racks full again, had to bench. Will Squat Tomorrow.
 
Front Squats
4 x 8 x 190lbs (86.1kg)
4 x 9 x 170lbs (77.1kg)

Leg Press
4 x 8 x 280lbs (127kg)

Calf Raises - Leg Press
4 x 8 x 280lbs (127kg)
 
JM Press
4 x 10 x 150lbs

Chins Ups - Underhand Grip
4 x 8,6,6,4 x 12.5lbs
4 x 4 x bw

DB Incline Press
4 x 10,8,8,8 x 70lbs

Dips
4 x 10 x 10lbs

High Cable Flys
4 x 8 x 25lbs

Tris Pushdown Close Grip
4 x 10 x 40lbs

BB OH Tris Extension
4 x 10 x 50lbs

Might have to switch to a 3 or 4 days routine pretty quick. I'm getting really busy with work, school (third class soon), the student club, and Toastmasters starting soon.
 
Stiff Leg DL
4 X 8 X 230lbs (104.3kg)

One Arm DB Row
4 x 10 x 60lbs (27.2kg)

Hammer Curls
4 x 10 x 35lbs (15.9kg)

Shrugs
4 x 10 x 60lbs (27.2kg)

Conc. Curls + Seated Side Delts Superset
4 x 8+10 x 27.5+17.5lbs

Seated Leg Curls
4 x 10 x 120lbs (54.4kg)

Leg Extensions
4 x 10 x 120lbs (54.4kg)

Calf Raises - Seated Leg Press
4 x 10 x 280lbs (127kg)

MTS Rows
4 x 10 x 35lbs (15.9kg)

One Arm Cable Tris Extension
3 x 8 x 20lbs (9kg)

Everything felt good. Going to see a Hockey game tonight (Oil Kings).
 
Front squat
5 x 8 x 195lbs (88.5kg)
5 x 9 x 175lbs (79.3kg)

Leg Press
5 x 10 x 290lbs (131.5kg)

Calf Raises - Leg Press
5 x 10 x 290lbs (131.5kg)

images
 
Wide-grip Bench
5 x 8 x 195lbs
5 x 9 x 175lbs

DB Lying Tris Extension/press
5 x 10 x 22.5lbs

DB Flys
5 x 10 x 35lbs

Tris Extension - Rope Grip
5 x 10 x 32.5lbs

Isolateral Bench
5 x 8 x 100lbs
 
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