PR Power Physique

JM Press
5 x 10 x 155lbs

Chin Ups 45deg Inside Grip
5 x 6,6,6,6,5 x 15lbs
5 x 4 x bw

DB Incline Press
5 x 8 x 75lbs

Dips
5 x 10,10,10,10,9 x 15lbs

High Cable Flys
5 x 10 x 22.5lbs

Tris Pushdown Close Grip
5 x 10 x 45lbs

BB OH Tris Extension
5 x 10 x 55lbs
 
Stiff Leg DL
5 x 8 x 235lbs (106.6kg)

1-arm DB Row
5 x 10 x 65lbs (29.5kg)

Conc. Curls + Seated Side Delts Superset
5 x 8,8,8,7,7 x 35lbs (15.9kg)
+
5 x 10 x 20lbs (9.1kg)

Shrugs
5 x 10 x 65lbs (29.5kg)

Seated Leg Curls
5 x 10 x 125lbs (56.7kg)

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

[YT]RME-WBp-9fs[/YT]
 
Wide Grip Bench
6 x 8,8,8,7,7,5 x 200lbs (90.7kg)
6 x 7,7,6,6,6,6 x 180lbs (81.6kg)

DB Lying Triceps Extension/Press
6 x 10 x 25lbs (11.4kg)

DB Flies
6 x 10 x 35lbs (15.9kg)

Tris Rope Ext Cable
6 x 10 x 35lbs (15.9kg)

Quick workout, gotta skip tomorrow due to a Midterm, will squat on Thursday.
 
Front Squats
6 x 8 x 200lbs
6 x 7,7,7,6,6,6 x 180lbs

Leg Press
6 x 10 x 300lbs

Calf Raises L Press
6 x 10 x 300lbs

Off to watch Habs vs Oilers. I'm a habs fan but I live in Edmonton. I have to pay lunch for my boss and my coworker if the Habs don't win 8 to 3. Wtf was I thinking?
 
JM Press
6 x 10,10,9,8,7,7 x 160lbs

Chin Ups Inside Grip
6 x 6,6,6,5,5,5 x 17.5lbs
6 x 5,4,4,4,4,4 x bw

DB Incline Press
6 x 8,8,8,7,7,7 x 80lbs

Dips
6 x 10 x 17.5lbs

Tris Pushdown Close Grip
6 x 10 x 47.5lbs

Hammer Curls + DB Side Delts Superset
3 x 10+10 x 25+10lbs
 
Kicking off the 3rd Hypetrophy Meso:

Incline Bench
3 x 10 x 115lbs
3 x 10 x 95lbs

Chin-Ups Neutral Grip
3 x 10,10,9, x bw

Upright Rows
3 x 10 x 65lbs

BB Curls
3 x 8,8,7 x 65lbs

OH Tris Press
3 x 10,9,8 x 75lbs

Felt good. Going 4 days a week this cycle. 2x upper 2x lower, some boxing on Saturdays.

Spent the weekend in Banff, it was amazing. One night at the Fairmont too, which is just damn impressive.

[YT]1iAYhQsQhSY[/YT]
 
Yesterday (Nov 11)

Squats
3 x 8 x 265lbs
3 x 8 x 235lbs

Calf Raises
3 x 10 x 235lbs

Good morning
3 x 10 x bar

Today (Nov 12)

BO Rows
3 x 10 x 115lbs
3 x 10 x 95lbs

OH Press
3 x 10,9,8 x 95lbs

DB Bench Press
3 x 10 x 60lbs

DB Straight Up Bench
3 x 10 x 40lbs

DB Conc. Curls
3 x 10 x 20lbs

Really trying to use lighter weights and focus on technique and feeling the muscles.
 
Incline Bench Wide Grip
4 x 10 x 120lbs
4 x 10 x 100lbs

Chin Ups Neutral Grip
4 x 10,10,8,7 x bw

Upright Rows
4 x 10 x 70lbs

BB Curls
4 x 10 x 55lbs

OH Tris Extension
4 x 10 x 55lbs

Couldn't make the 4th day last week but it's supposed to be deficit deadlifts.

Starting to see some visible results with the current training, makes me really happy. I'm so not hardcore about my training/nutrition right now, just going 3-4 days a week and trying to eat clean as much as I can without really worrying about it.

Great article on the Paris events:
http://www.straight.com/news/420321...lown-and-why-islamists-want-western-countries
 
Yesterday Nov 16:

Squats
4 x 10 x 235lbs
4 x 10 x 205lbs

Calf Raises
4 x 10 x 240lbs

Good Mornings
4 x 10 x 50lbs

All under 30 min, felt like cardio.
 
BO Rows
4 x 10 x 120lbs
4 x 10 x 100lbs

OH Press
4 x 10,9,8,7 x 100lbs

DB Bench Press
4 x 10 x 65

DB Straight Up Bench
4 x 10 x 45lbs

DB Conc. Curls
4 x 10 x 22.5lbs
 
Deadlifts
3 x 8 x 315lbs

BB Lunges
3 x 10ea x 135lbs

Standing Calf Raises Machine
3 x 10 x 190lbs

Cable Upright Rows
3 x 10 x 27.5lbs

Cable Curls
3 x 10 x 22,5 lbs

Cable Tris Pushdowns
3 x 10 x 27.5lbs
 
Incline Bench
5 x 10 x 120lbs
5 x 10 x 100lbs

Chin Ups
5 x 10,10,9,7,7 x bw

Upright Rows
5 x 10 x 70lbs

BB Curls
5 x 10 x 55lbs

OH Tris
5 x 10 x 55lbs
 
Seated Leg Extensions
10 x 10 x 130lbs

Seated Leg Curls
10 x 10 x 130lbs

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

Guess I just wanted to seat today. My left knee was hurting from squatting, even with just the bar. I worked up to 5 x 235lbs but it didn't get any better. Decided to still get some work done, although I'm skeptic about the amount of gains from machines only..
 
Thursday Nov 26
BB Rows
5 x 10 x 125lbs
5 x 10 x 105lbs

OH Press
5 x 10,9,8,7,7 x 105lbs

DB Bench Press
5 x 10 x 65lbs

DB Straight Up Bench
5 x 10 x 50lbs

DB Conc. Curls
5 x 10 x 25lbs
 
3rd Hypertrophy Meso, 4th Week

Incline Bench Press
6 x 10,10,10,10,9,9 x 125lbs (56.7kg)
6 x 10,10,8,9,10,10 x 105lbs (47.6kg)
http://forums.sherdog.com/forums/editpost.php?do=editpost&p=111142735
Chin Ups Neutral Grip
6 x 10,10,9,7,9,8 x bw

Upright Rows
6 x 10 x 75lbs (34kg)

EZ Bar Curls
6 x 10 x 55lbs (25kg)

EZ Bar Tris Extensions
6 x 10 x 55lbs (25kg)

Flash_Monsta said:
Where da noodz?
Click to expand...

Congrats on the JauntyPoint, you can stop trying so hard now!

The difference is definitely noticeable when I focus on volume. Just over 185lbs on this. Will do a 4th and last hypertrophy cycle, with the biggest volume so far, and then go back to a strength program.

XDGMultMhCGAdDKXzyQQAorCyEUwrgrzqeSk-610xh.jpg
 
Bloodhy said:
Congrats on the JauntyPoint, you can stop trying so hard now!

The difference is definitely noticeable when I focus on volume. Just over 185lbs on this. Will do a 4th and last hypertrophy cycle, with the biggest volume so far, and then go back to a strength program.

XDGMultMhCGAdDKXzyQQAorCyEUwrgrzqeSk-610xh.jpg
Click to expand...

Looking jakt n tanned, bruh.

Don't be jelly of my JP.
 
Squats
5 x 10,10,10,12,12 x 235lbs
5 x 10 x 205lbs

Calf Raises (Seated Leg Press)
10 x 10 x 275lbs
 
BO Rows
6 x 10 x 135lbs
6 x 10 x 110lbs

OH Press
6 x 10,10,9,8,8,8 x 105lbs

DB Bench Press
6 x 10 x 65lbs

Conc Curls
6 x 10,10,10,9,8,7 x 27.5lbs

Tris Cable Pushdowns
2 x 10 x 42.5lbs
4 x 10 x 37.5lbs
6 x 10 x 32.5lbs

Career:
Got accepted to test for my PMP on Dec 23, Can't Wait!
Also, headhunter chasing me for a position in a better company. Might make the switch and have the opportunity to work on much larger projects.
 
DELOAD
3rd Hypertrophy Meso

Not in order:
Incline Bench
2 x 5 x 115lbs
2 x 5 x 95lbs

Chin Ups
2 x 5 x bw

Squats
2 x 5 x 225lbs

BO Rows
2 x 5 x 135lbs

OH Press
2 x 5 x 95lbs

Upright Rows
2 x 5 x 45lbs

BB Curls
2 x 5 x 55lbs

BB OH Tris
2 x 5 x 55lbs

DB Bench Press
2 x 5 x 60lbs

DB Straight Up Bench
2 x 5 x 40lbs

DB Conc. Curls
2 x 5 x 22.5lbs

45 Deg Back Raises
2 x 6 x bw

BB Calf Raises
2 x 5 x 255lbs


Change of plan. I will go into a Strength Meso next. Will test my maxes on Saturday
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,275,115
Messages
57,968,803
Members
175,884
Latest member
cloudfair

Share this page

Back
Top