- Joined
- Aug 4, 2007
- Messages
- 6,463
- Reaction score
- 255
I think EVERYBODY could relate. I'm not even a fan, but that song perfectly aligned with the times.
Power Physique
- Thread starter Bloodhy
- Start date
- Joined
- Jan 10, 2011
- Messages
- 1,228
- Reaction score
- 641
Shoot Prep - Week 4
Single Leg Curls
3 x 12 x 100 lbs
Seated Leg Curls
3 x 12 x 175 lbs
Seated Leg Press
3 x 15 x 370 lbs
Calf Raises - Seated Leg Press
7 x 12 x 270 lbs
Wood Choppers
3 x 15ea x 30 lbs
Decline Abs
3 x 20 x bw
AM BW: 181.6 lbs
BW Post-Gym: 182.0 lbs
Ok, one more... That scream at 2:26 is insane
Single Leg Curls
3 x 12 x 100 lbs
Seated Leg Curls
3 x 12 x 175 lbs
Seated Leg Press
3 x 15 x 370 lbs
Calf Raises - Seated Leg Press
7 x 12 x 270 lbs
Wood Choppers
3 x 15ea x 30 lbs
Decline Abs
3 x 20 x bw
AM BW: 181.6 lbs
BW Post-Gym: 182.0 lbs
Ok, one more... That scream at 2:26 is insane
- Joined
- Jan 10, 2011
- Messages
- 1,228
- Reaction score
- 641
Shoot Prep - Week 4
Chest supported rows
5 x 12 x 185 lbs
5 x 12 x 135 lbs
Bench
4 x 10 x 185 lbs
Cbl flys + DB Side Delts
5 x 10+10 X 17.5 + 22.5 lbs
Cable Pushdowns + EZ Curls superset
4 x 12+10 x 55+55lbs
BW Post gym: 179.8lbs!
Walk
25 min
It's so weird that I'm under 180lbs...
I starved myself all week and cut most of the carbs and fat. I had a cheat last night, 3 nutri grain bars with a protein bar and a bit of peanut butter. I figured I'd retain water today and be heavy because of the carbs but I guess not...
I think it must have sped up my metabolism back to normal to see some carbs and fat. I'll take it either way!
Chest supported rows
5 x 12 x 185 lbs
5 x 12 x 135 lbs
Bench
4 x 10 x 185 lbs
Cbl flys + DB Side Delts
5 x 10+10 X 17.5 + 22.5 lbs
Cable Pushdowns + EZ Curls superset
4 x 12+10 x 55+55lbs
BW Post gym: 179.8lbs!
Walk
25 min
It's so weird that I'm under 180lbs...
I starved myself all week and cut most of the carbs and fat. I had a cheat last night, 3 nutri grain bars with a protein bar and a bit of peanut butter. I figured I'd retain water today and be heavy because of the carbs but I guess not...
I think it must have sped up my metabolism back to normal to see some carbs and fat. I'll take it either way!
Last edited:
- Joined
- Jan 10, 2011
- Messages
- 1,228
- Reaction score
- 641
Shoot Prep - 1 Day Out
Squats
3 x 10 x 225 lbs
Leg Curls
3 x 10 x 145 lbs
Bench
3 x 10 x 185 lbs
OH Press
3 x 10 x 75 lbs
Cable Pushdowns
3 x 10 x 57.5 lbs
Lat Pulldowns
3 x 10 x 120 lbs
Cable Rows
3 x 10 x 125 lbs
DB Side Delts
3 x 10 x 22.5 lbs
EZ Curls
3 x 10 x 65 lbs
Calf Raises - Smith Machine
3 x 10 x 315 lbs
Woke up at 179.8 lbs, which is exactly where I wanted to be! Also got some new LVFT shorts, a new pair of black and red chucks, and a fresh haircut. Going to get a spray tan right away too. Everything is on point, except for one thing. THE most important thing... I fucked up the peaking phase.
I was supposed to do the pump-up workout two days out and stuff myself with carbs for a day and a half, then cut water for a day. Instead I did the pump workout the day before, stuff myself for half a day, and cut water for a day. We'll see what happens, not optimal but should be OK. I'd rather come in a bit flat and ripped than too full and watery without definition because I think the 6 pack is more important for a cover.
Squats
3 x 10 x 225 lbs
Leg Curls
3 x 10 x 145 lbs
Bench
3 x 10 x 185 lbs
OH Press
3 x 10 x 75 lbs
Cable Pushdowns
3 x 10 x 57.5 lbs
Lat Pulldowns
3 x 10 x 120 lbs
Cable Rows
3 x 10 x 125 lbs
DB Side Delts
3 x 10 x 22.5 lbs
EZ Curls
3 x 10 x 65 lbs
Calf Raises - Smith Machine
3 x 10 x 315 lbs
Woke up at 179.8 lbs, which is exactly where I wanted to be! Also got some new LVFT shorts, a new pair of black and red chucks, and a fresh haircut. Going to get a spray tan right away too. Everything is on point, except for one thing. THE most important thing... I fucked up the peaking phase.
I was supposed to do the pump-up workout two days out and stuff myself with carbs for a day and a half, then cut water for a day. Instead I did the pump workout the day before, stuff myself for half a day, and cut water for a day. We'll see what happens, not optimal but should be OK. I'd rather come in a bit flat and ripped than too full and watery without definition because I think the 6 pack is more important for a cover.
- Joined
- Jan 10, 2011
- Messages
- 1,228
- Reaction score
- 641
Deload
Warm-up
5 min 3mph 5%
BTN Press
2 x 10 x 65 lbs
Squats
2 x 6 x 185 lbs
Calf Raises
2 x 10 x 225 lbs
BO Rows
2 x 7 x 135 lbs
Chin Ups
2 x 7
DB Bench
2 x 8 x 70 lbs
Shrugs
2 x 8 x 60 lbs
DB Curls
2 x 7 x 25 lbs
Side Delts
2 x 8 x 20 lbs
DB Flys
2 x 8 x 40 lbs
Leg Curls
2 x 8 x 130 lbs
Cable Pushdowns
2 x 10 x 50 lbs
Decline Abs
2 x 15
The photoshoot was amazing, such a great experience. I only have a couple pics on my phone, but I can't wait to see the touched up ones from the photographer. Here's a sneak peak
Now I'm 13 weeks out and I'm planning the rest of my prep:
First option, I do two 6 weeks meso with a deload in the middle.
Second option, I do three mesos with 3-4-4 weeks duration respectively with two deloads.
Third option, I do a 5 weeks metabolite meso, deload, 3 weeks regular hypertrophy meso on the lower rep range, deload, then heavy metabolites (Giant sets, drop sets, BFR) until the show.
First option positives: A lot more hypertrophy. Easy to program, I do higher reps hypertrophy first meso and then metabolites techniques on the last
First option negatives: Hard not to overreach when training that much - Increased risk of injuries given the extra volume on a cut
Second option positives: Less stress, less fatigue
Second option negatives: More deloads, which sucks - More chance of losing lean mass due to deloads - I don't know what to do for the last meso unless there's some strength somewhere in there.
Third option positives: Safer - The low reps on the 3 weeks mesos might prime my body for the last meso.
Third option negatives: I'm not sure how much I'll get out of the last meso, but I've never used BFR, giant sets and drop sets so it might be a nice new stimulus.
When I ran 4 consecutive hypertrophy mesos for my last prep I got nothing out of the two last ones. Given the circumstances though, the third option seems to be the better option.
Warm-up
5 min 3mph 5%
BTN Press
2 x 10 x 65 lbs
Squats
2 x 6 x 185 lbs
Calf Raises
2 x 10 x 225 lbs
BO Rows
2 x 7 x 135 lbs
Chin Ups
2 x 7
DB Bench
2 x 8 x 70 lbs
Shrugs
2 x 8 x 60 lbs
DB Curls
2 x 7 x 25 lbs
Side Delts
2 x 8 x 20 lbs
DB Flys
2 x 8 x 40 lbs
Leg Curls
2 x 8 x 130 lbs
Cable Pushdowns
2 x 10 x 50 lbs
Decline Abs
2 x 15
The photoshoot was amazing, such a great experience. I only have a couple pics on my phone, but I can't wait to see the touched up ones from the photographer. Here's a sneak peak
Now I'm 13 weeks out and I'm planning the rest of my prep:
First option, I do two 6 weeks meso with a deload in the middle.
Second option, I do three mesos with 3-4-4 weeks duration respectively with two deloads.
Third option, I do a 5 weeks metabolite meso, deload, 3 weeks regular hypertrophy meso on the lower rep range, deload, then heavy metabolites (Giant sets, drop sets, BFR) until the show.
First option positives: A lot more hypertrophy. Easy to program, I do higher reps hypertrophy first meso and then metabolites techniques on the last
First option negatives: Hard not to overreach when training that much - Increased risk of injuries given the extra volume on a cut
Second option positives: Less stress, less fatigue
Second option negatives: More deloads, which sucks - More chance of losing lean mass due to deloads - I don't know what to do for the last meso unless there's some strength somewhere in there.
Third option positives: Safer - The low reps on the 3 weeks mesos might prime my body for the last meso.
Third option negatives: I'm not sure how much I'll get out of the last meso, but I've never used BFR, giant sets and drop sets so it might be a nice new stimulus.
When I ran 4 consecutive hypertrophy mesos for my last prep I got nothing out of the two last ones. Given the circumstances though, the third option seems to be the better option.
- Joined
- Jan 10, 2011
- Messages
- 1,228
- Reaction score
- 641
NPAA Canadian Championship Prep - 13 weeks out
Metabolite Focus Week 1
DB High Incline Bench
3 x 15,13,11 x 55 lbs
Cable Flys + Push-Ups Superset
3 x 17+15,17+12,17+10, x 17.5lbs+bw
Wide Grip Bench Giant Set (80 reps)
5 x 20,15,13,13,12,9 x 95 lbs
DB Side Delts
2 x 12 x 17.5 lbs
Hammer Curls
2 x 12 x 30 lbs
Rest periods are only 30 seconds for the whole mesocycle, and supersets are used to increase metabolites. For the first time, I'm adding Giant sets as well. It doesn't seem like much on paper, but I could barely move my arms for the delt raises afterward.
Metabolite Focus Week 1
DB High Incline Bench
3 x 15,13,11 x 55 lbs
Cable Flys + Push-Ups Superset
3 x 17+15,17+12,17+10, x 17.5lbs+bw
Wide Grip Bench Giant Set (80 reps)
5 x 20,15,13,13,12,9 x 95 lbs
DB Side Delts
2 x 12 x 17.5 lbs
Hammer Curls
2 x 12 x 30 lbs
Rest periods are only 30 seconds for the whole mesocycle, and supersets are used to increase metabolites. For the first time, I'm adding Giant sets as well. It doesn't seem like much on paper, but I could barely move my arms for the delt raises afterward.
- Joined
- Jan 10, 2011
- Messages
- 1,228
- Reaction score
- 641
NPAA Canadian Championship Prep - 13 weeks out
Metabolite Focus Week 1
Leg Press
3 x 15,13,11 x 360 lbs
3 x 12 x 320 lbs
Calf Raises
6 x 20,13,12,12,12,12 x 320 lbs
Seated Leg Curls
3 x 1515,14 x 145 lbs
Decline Abs
2 x 12,9 x 30 lbs
Metabolite Focus Week 1
Leg Press
3 x 15,13,11 x 360 lbs
3 x 12 x 320 lbs
Calf Raises
6 x 20,13,12,12,12,12 x 320 lbs
Seated Leg Curls
3 x 1515,14 x 145 lbs
Decline Abs
2 x 12,9 x 30 lbs
- Joined
- Jan 10, 2011
- Messages
- 1,228
- Reaction score
- 641
NPAA Canadian Championship Prep - 13 weeks out
Metabolite Focus Week 1
One Arm DB Row
3 x 18,16,14 x 55 lbs
Chest Supp. Rows + Cable Rows Superset
3 x 15+15 x 45+70 lbs
Wide Grip Pulldowns
2 x 20,15 x 75 lbs
Cable Curls
2 x 15,11 x 30 lbs
Cable Upright Rows
2 x 15 x 30 lbs
Smith Shrugs
2 x 15,12 x 180 lbs
Decline Obliqus
2 x 20
Posing
5 min
Metabolite Focus Week 1
One Arm DB Row
3 x 18,16,14 x 55 lbs
Chest Supp. Rows + Cable Rows Superset
3 x 15+15 x 45+70 lbs
Wide Grip Pulldowns
2 x 20,15 x 75 lbs
Cable Curls
2 x 15,11 x 30 lbs
Cable Upright Rows
2 x 15 x 30 lbs
Smith Shrugs
2 x 15,12 x 180 lbs
Decline Obliqus
2 x 20
Posing
5 min
- Joined
- Jan 10, 2011
- Messages
- 1,228
- Reaction score
- 641
NPAA Canadian Championship Prep - 13 weeks out
Metabolite Focus Week 1
DB Bench
3 x 18,12,8 x 65 lbs
High Cable Flys
3 x 20 x 17.5 lbs
WIde Grip Incline
2 x 15 x 95 lbs
DB Side Delts
2 x 12 x 17.5 lbs
High Incline DB Press
2 x 15 x 35 lbs
Awesome session. Got a free pass at an LA Fitness close by and it was a pretty kool gym. Not that busy despite being rush hour and it had a lot of equipment.
Metabolite Focus Week 1
DB Bench
3 x 18,12,8 x 65 lbs
High Cable Flys
3 x 20 x 17.5 lbs
WIde Grip Incline
2 x 15 x 95 lbs
DB Side Delts
2 x 12 x 17.5 lbs
High Incline DB Press
2 x 15 x 35 lbs
Awesome session. Got a free pass at an LA Fitness close by and it was a pretty kool gym. Not that busy despite being rush hour and it had a lot of equipment.
- Joined
- Jan 10, 2011
- Messages
- 1,228
- Reaction score
- 641
NPAA Canadian Championship Prep - 13 weeks out
Metabolite Focus Week 1
Kickboxing Class
One hour
-
Sumo Squats
3 x 15,12,10 x 185 lbs
45 Deg Back Raises
3 x 20 x bw
Sissy Squats
3 x 15 x bw
Seated Leg Curls
3 x 18,14,12 x 130 lbs
Cable Pushdowns Rope Grip
3 x 20,16,12 x 30 lbs
Calf Raises Smith Machine
6 x 20,20,15,14,13,12 x 205 lbs
Upward Cable Flys
3 x 16,14,12 x 15 lbs
Side Delts + DB Curls Superset
3 x 8+8 x 15+25 lbs
Posing
10 min
Got a 7 day pass at the UFC Gym where my old Muay Thai coach teaches. I had a blast, feels good to get back into it. Can't beat kickboxing for cardio, so much fun. I need to get a custom made mouth piece so I can start sparring. I broke a few teeth back in the days with a shitty mouth piece/no mouth piece, can't let that happen again.
I'm 100% focused on the nationals right now and I put all of my energy into winning my IFPA-Pro Card; I want to bring the best possible shape I can and impress the audience with Olympia level posing skills.
Metabolite Focus Week 1
Kickboxing Class
One hour
-
Sumo Squats
3 x 15,12,10 x 185 lbs
45 Deg Back Raises
3 x 20 x bw
Sissy Squats
3 x 15 x bw
Seated Leg Curls
3 x 18,14,12 x 130 lbs
Cable Pushdowns Rope Grip
3 x 20,16,12 x 30 lbs
Calf Raises Smith Machine
6 x 20,20,15,14,13,12 x 205 lbs
Upward Cable Flys
3 x 16,14,12 x 15 lbs
Side Delts + DB Curls Superset
3 x 8+8 x 15+25 lbs
Posing
10 min
Got a 7 day pass at the UFC Gym where my old Muay Thai coach teaches. I had a blast, feels good to get back into it. Can't beat kickboxing for cardio, so much fun. I need to get a custom made mouth piece so I can start sparring. I broke a few teeth back in the days with a shitty mouth piece/no mouth piece, can't let that happen again.
I'm 100% focused on the nationals right now and I put all of my energy into winning my IFPA-Pro Card; I want to bring the best possible shape I can and impress the audience with Olympia level posing skills.
- Joined
- Jan 10, 2011
- Messages
- 1,228
- Reaction score
- 641
NPAA Canadian Championship Prep - 13 weeks out
Metabolite Focus Week 1
PM
Chin Ups Wide Grip (Giant Set: 40)
8,7,6,5,4,4,3,3
Assisted Chin Ups Wide Grip
3 x 11,9,7 x -60lbs
Row Machine
2 x 20 x 60 lbs
BO BB Shrugs
2 x 20 x 95 lbs
Cable Facepulls
2 x 20 x 37.5 lbs
Cable Curls Rope Grip
2 x 20 x 27.5 lbs
EV
Skipping Rope
2 x 3 min
Endurance Bag Work
6 x 2 min
Technical Bag Work
3 x 2 min
Metabolite Focus Week 1
PM
Chin Ups Wide Grip (Giant Set: 40)
8,7,6,5,4,4,3,3
Assisted Chin Ups Wide Grip
3 x 11,9,7 x -60lbs
Row Machine
2 x 20 x 60 lbs
BO BB Shrugs
2 x 20 x 95 lbs
Cable Facepulls
2 x 20 x 37.5 lbs
Cable Curls Rope Grip
2 x 20 x 27.5 lbs
EV
Skipping Rope
2 x 3 min
Endurance Bag Work
6 x 2 min
Technical Bag Work
3 x 2 min
- Joined
- Jan 10, 2011
- Messages
- 1,228
- Reaction score
- 641
NPAA Canadian Championship Prep - 12 weeks out
Metabolite Focus Week 2
Incline DB Bench
4 x 15,13,10,9 x 60 lbs
Machine Flys + CG Push-ups Sueprset
4 x 115 lbs
20+16
19+14
18+12
175+10
Medium Grip BB Bench (Giant Set: 80)
105lbs
20,12,9,9,10,10,10
DB Side Delts
3 x 12,11,10 x 20 lbs
Hammer Curls
3 x 10 x 30 lbs
Metabolite Focus Week 2
Incline DB Bench
4 x 15,13,10,9 x 60 lbs
Machine Flys + CG Push-ups Sueprset
4 x 115 lbs
20+16
19+14
18+12
175+10
Medium Grip BB Bench (Giant Set: 80)
105lbs
20,12,9,9,10,10,10
DB Side Delts
3 x 12,11,10 x 20 lbs
Hammer Curls
3 x 10 x 30 lbs
- Joined
- Jan 10, 2011
- Messages
- 1,228
- Reaction score
- 641
NPAA Canadian Championship Prep - 12 weeks out
Metabolite Focus Week 2
AM
Leg Press
3 x 17,14,14 x 380 lbs
3 x 13,12,12 x 330 lbs
Calf Raises - Leg Press
6 x 21,16,14,14,13,12 x 330 lbs
Seated Leg Curls
3 x 17,16,15 x 150 lbs
Cable Pushdowns - Rope Grip
4 x 12,10,9,8 x 35 lbs
EV
Kickboxing Class
1 Hour
Went to the gym at 6:30 am so that I could do kickboxing at night. I know that putting as much time between the weights and the kickboxing is optimal; obviously it doesn't make sense to go train legs and then go to muay-thai right after. I was surprised that the gym was almost empty in the am, it was awesome and I'm seriously considering doing this split moving forward. I had a lot more energy than I thought in the AM simply because I was more focused instead of being burned out by my day at work.
Metabolite Focus Week 2
AM
Leg Press
3 x 17,14,14 x 380 lbs
3 x 13,12,12 x 330 lbs
Calf Raises - Leg Press
6 x 21,16,14,14,13,12 x 330 lbs
Seated Leg Curls
3 x 17,16,15 x 150 lbs
Cable Pushdowns - Rope Grip
4 x 12,10,9,8 x 35 lbs
EV
Kickboxing Class
1 Hour
Went to the gym at 6:30 am so that I could do kickboxing at night. I know that putting as much time between the weights and the kickboxing is optimal; obviously it doesn't make sense to go train legs and then go to muay-thai right after. I was surprised that the gym was almost empty in the am, it was awesome and I'm seriously considering doing this split moving forward. I had a lot more energy than I thought in the AM simply because I was more focused instead of being burned out by my day at work.
- Joined
- Jan 10, 2011
- Messages
- 1,228
- Reaction score
- 641
NPAA Canadian Championship Prep - 12 weeks out
Metabolite Focus Week 2
AM
One Arm DB Row
4 x 18,16,14,11 x 60 lbs
T Bar Rows + Cable Rows Superset
4 x 50+85 lbs
14+14
12+12
10+10
9+9
Wide Grip Pulldowns
3 x 20,15,12 x 85 lbs
Cable Curls
3 x 15,12,11 x 32.5 lbs
Upright Rows
3 x 15 x 32.5 lbs
Smith Shrugs
3 x 15,12,10 x 200 lbs
Decline Obliques
3 x 20,20,16
BW Post Gym: 180.6 lbs
PM
Kickboxing Class
1 hour
This kickboxing is absolutely helping my cut; I was 187lbs this day last week. I have to say I wasn't doing any cardio whatsoever beside a bit of walking... My cardio is surprisingly good in the class though, I can keep up with the pace without any problem.
Metabolite Focus Week 2
AM
One Arm DB Row
4 x 18,16,14,11 x 60 lbs
T Bar Rows + Cable Rows Superset
4 x 50+85 lbs
14+14
12+12
10+10
9+9
Wide Grip Pulldowns
3 x 20,15,12 x 85 lbs
Cable Curls
3 x 15,12,11 x 32.5 lbs
Upright Rows
3 x 15 x 32.5 lbs
Smith Shrugs
3 x 15,12,10 x 200 lbs
Decline Obliques
3 x 20,20,16
BW Post Gym: 180.6 lbs
PM
Kickboxing Class
1 hour
This kickboxing is absolutely helping my cut; I was 187lbs this day last week. I have to say I wasn't doing any cardio whatsoever beside a bit of walking... My cardio is surprisingly good in the class though, I can keep up with the pace without any problem.
- Joined
- Jan 10, 2011
- Messages
- 1,228
- Reaction score
- 641
NPAA Canadian Championship Prep - 12 weeks out
Metabolite Focus Week 2
AM
DB Bench Press
4 x 18,12,9,8 x 65 lbs
High Cable Flys
4 x 20 x 20 lbs
Incline Wide Grip Bench
3 x 15,12,10 x 105 lbs
High Incline DB Press
3 x 16,15,15 x 35 lbs
DB Side Delts
3 x 12 x 20 lbs
Posing
10 min
"Re-Feed" meal tonight, bring on the Tim-Tams.
Metabolite Focus Week 2
AM
DB Bench Press
4 x 18,12,9,8 x 65 lbs
High Cable Flys
4 x 20 x 20 lbs
Incline Wide Grip Bench
3 x 15,12,10 x 105 lbs
High Incline DB Press
3 x 16,15,15 x 35 lbs
DB Side Delts
3 x 12 x 20 lbs
Posing
10 min
"Re-Feed" meal tonight, bring on the Tim-Tams.
Last edited:
- Joined
- Jan 10, 2011
- Messages
- 1,228
- Reaction score
- 641
NPAA Canadian Championship Prep - 12 weeks out
Metabolite Focus Week 2
Kickboxing Class
1 hour
Sumo Deadlifts
3 x 15 x 225 lbs
BB Good Mornings
3 x 10 x 75 lbs
Sissy Squats
3 x 20 x bw
Seated Leg Curls
3 x 18,16,14 x 140 lbs
BB Calf Raises
6 x 30,23,20,18,16,14 x 135 lbs
Cable Pushdowns - Close Grip
3 x 30,20,18 x 42.5 lbs
Posing
10 min
I think 3 kickboxing class on top of 6 weight training sessions is the max I can fit in given the current stress levels at work, and that's totally fine.
Still trying to figure out my posing routine for the next show. I don't want to do the exact same one I did, BUT, I think starting with the Archer is a good move. I want to switch the back pose to a Double Bi to make it original. Right now I'm mostly focus on the flow. Nice transitions with some arm and leg movement, not a static, boring, typical Men's Physique routine. I can't wait to see what the pros are going to come up with at the Olympia.
Metabolite Focus Week 2
Kickboxing Class
1 hour
Sumo Deadlifts
3 x 15 x 225 lbs
BB Good Mornings
3 x 10 x 75 lbs
Sissy Squats
3 x 20 x bw
Seated Leg Curls
3 x 18,16,14 x 140 lbs
BB Calf Raises
6 x 30,23,20,18,16,14 x 135 lbs
Cable Pushdowns - Close Grip
3 x 30,20,18 x 42.5 lbs
Posing
10 min
I think 3 kickboxing class on top of 6 weight training sessions is the max I can fit in given the current stress levels at work, and that's totally fine.
Still trying to figure out my posing routine for the next show. I don't want to do the exact same one I did, BUT, I think starting with the Archer is a good move. I want to switch the back pose to a Double Bi to make it original. Right now I'm mostly focus on the flow. Nice transitions with some arm and leg movement, not a static, boring, typical Men's Physique routine. I can't wait to see what the pros are going to come up with at the Olympia.
- Joined
- Jan 10, 2011
- Messages
- 1,228
- Reaction score
- 641
NPAA Canadian Championship Prep - 12 weeks out
Metabolite Focus Week 2
PM
Chin-ups - 45 deg Inside Grip (Giant Set: 55)
10,9,8,6,5,4,4,3,3
RTS Row Machine
3 x 20 x 40lbs ea
Assisted Chin Ups Wide Grip
4 x 10,9,8,7 x -50 lbs
BO BB Shrugs
3 x 22 x 105 lbs
Cable Facepulls
3 x 20 x 42.5 lbs
Cable Curls - Rope Grip
3 x 20 x 30 lbs
DB Wrist Curls
3 x 20 x 20 lbs
Awesome Workout. Back up to 185 lbs today but it's nothing to worry about. I'm getting used to these big jumps in body weight due to carbs loading and water retention. I still lost an average 2 lbs in one week last week which is more than enough.
Saw Atomic Blonde last night, beautiful movie. It's very aesthetic, and the music matches perfectly.
Metabolite Focus Week 2
PM
Chin-ups - 45 deg Inside Grip (Giant Set: 55)
10,9,8,6,5,4,4,3,3
RTS Row Machine
3 x 20 x 40lbs ea
Assisted Chin Ups Wide Grip
4 x 10,9,8,7 x -50 lbs
BO BB Shrugs
3 x 22 x 105 lbs
Cable Facepulls
3 x 20 x 42.5 lbs
Cable Curls - Rope Grip
3 x 20 x 30 lbs
DB Wrist Curls
3 x 20 x 20 lbs
Awesome Workout. Back up to 185 lbs today but it's nothing to worry about. I'm getting used to these big jumps in body weight due to carbs loading and water retention. I still lost an average 2 lbs in one week last week which is more than enough.
Saw Atomic Blonde last night, beautiful movie. It's very aesthetic, and the music matches perfectly.
Last edited:
- Joined
- Jan 10, 2011
- Messages
- 1,228
- Reaction score
- 641
NPAA Canadian Championship Prep - 11 weeks out
Metabolite Focus Week 3
Incline DB Bench
5 x 16,14,12,10,7 x 60 lbs
Cable Flys + CG Push-ups Superset
5 x 20 lbs + bw
20+15
20+12
20+10
20+9
20+8
Medium Grip BB Bench (Giant Set: 90)
105lbs
10,7,6,7,8,7,6,7,7,5,3,3
DB Side Delts
4 x 14,13,12,11 x 20 lbs
Hammer Curls
4 x 12.11.10.9 x 30 lbs
Great workout, awesome pump. Progress porn:
Metabolite Focus Week 3
Incline DB Bench
5 x 16,14,12,10,7 x 60 lbs
Cable Flys + CG Push-ups Superset
5 x 20 lbs + bw
20+15
20+12
20+10
20+9
20+8
Medium Grip BB Bench (Giant Set: 90)
105lbs
10,7,6,7,8,7,6,7,7,5,3,3
DB Side Delts
4 x 14,13,12,11 x 20 lbs
Hammer Curls
4 x 12.11.10.9 x 30 lbs
Great workout, awesome pump. Progress porn:
- Joined
- Jan 10, 2011
- Messages
- 1,228
- Reaction score
- 641
NPAA Canadian Championship Prep - 11 weeks out
Metabolite Focus Week 3
AM
Leg Press
3 x 19,15,14 x 400 lbs
3 x 13 x 360 lbs
Calf Raises
6 x 20,18,16,15,14,13 x 360 lbs
Seated Leg Curls
3 x 18,16,15 x 155 lbs
ABS Machine
4 x 20 x 50 lbs
Cable Pushdowns - Rope Grip
5 x 12,11,10,9,8 x 40 lbs
PM
Kickboxing Class
1 hour
Metabolite Focus Week 3
AM
Leg Press
3 x 19,15,14 x 400 lbs
3 x 13 x 360 lbs
Calf Raises
6 x 20,18,16,15,14,13 x 360 lbs
Seated Leg Curls
3 x 18,16,15 x 155 lbs
ABS Machine
4 x 20 x 50 lbs
Cable Pushdowns - Rope Grip
5 x 12,11,10,9,8 x 40 lbs
PM
Kickboxing Class
1 hour
