Power Physique

NPAA Canadian Championship Prep - 7 weeks out
FST-7 Week 2
AM
Walk
50 min

PM
Alternating DB Curls
4 x 15 x 25 lbs

Cable Curls (Full + Negatives)
3 x 13+4 x 37.5 lbs

Conc. Curls Supersets
3 x 10+15 x 25+10 lbs

Spider DB Curls (Reg+Hammer)
5 x 10+6 x 15 lbs

Cable Pushdowns - Rope griop
4 x 21 x 35 lbs

EZ Skullcrushers
4 x 20 x 35 lbs

Cable Kickbacks
3 x 12,11,10 x 10 lbs

Cable Pushdowns Reverse Grip
5 x 22 x 30 lbs

Hex Press
3 x 25,20,15 x 35 lbs

DB Side Delts
3 x 13 x 20 lbs

Buendia won again! Not surprised, looked unreal as usual. I was expecting Ryan Terry to place better, but I don't think he brought his best package. Same for Logan Franklin. And what about that new Classic guy Chris Bumstead, definitely the future champ.

 
NPAA Canadian Championship Prep - 6 weeks out
FST-7 Week 3
Leg Extensions (1.5 Reps)
5 x 11 x 115 lbs

Front Squats + Lunges Supersets
4 x 185+45
11+12
10+14
9+15
10+15

Hack Squats Machine
4 x 13,12,11,10 x 110 lbs

Leg Curls - Lying + Seated Supersets
4 x 14,13,12,11 x 110+115 lbs

Toe Press - Full + Partials
8 x 25,22,20,18,16,14,12,10+10 x 160 lbs

 
NPAA Canadian Championship Prep - 6 weeks out
FST-7 Week 3
DB Bench Negatives
5 x 17 x 55 lbs

Dips (12 full - 6 Bot - 5 Top)
4 x 23 x bw

Incline DB Press Supersets
4 x 40+27.5 lbs
13+13
12+6
11+7
10+8

Cable Flys
4 x 22 x 12.5 lbs

DB Hex Press
4 x 15 x 55 lbs

Cable Pushdowns + OH DB Extensions
6 x 50+25 lbs
13+13
12+12
11+11
10+10
9+9
8+8

Decline Abs + CG Push Ups Supersets
15,14,13,12

Seriously considering starting as a Personal Trainer on the side. Now that I have my degree in construction management, and a good job to go with it, I realize that my work isn't that meaningful. It's good money, and that's why I picked construction, but I don't get to have a positive impact on people like I wish I did. Furthermore, my passion for fitness is not going anywhere. I'm at the point where I can't even picture myself not meal prepping and hitting the gym. I've been at the gym 5-6 days a week for 10 years now, and it all started even earlier than that. At 6 years old, I was waking up at 6:00 am to do push-ups and abs. I live and breathe this stuff. It'll be quite the investment in time and money to get trained for that, so I'll still think about it for a while to make sure it would be the right choice.

 
NPAA Canadian Championship Prep - 6 weeks out
FST-7 Week 3

AM
Pull-Ups CG + TBar Rows Supersets
5 x 10,9,8,7,6+20 x bw+50 lbs

Stiff Arm Pulldowns
3 x 20 x 37.5 lbs

Kroc Rows
5 x 22,21,20,19.18 x 70 lbs

Chest Supp. Rows Supersets
4 x 16+12 x 45+25 lbs

Iso-Lateral Row Machine Supersets
4 x 16+8 x 50+40 lbs

EZ Curls + DB Hammer Curls
4 x 15+10 x 45+25 lbs

Machine Preacher Curls
4 x 20 x 40 lbs

EV
Walk
50 min




 
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NPAA Canadian Championship Prep - 6 weeks out
FST-7 Week 3 [Friday]

AM
Upright Rows EZ + DB Supersets
4 x 22+10 x 55+22.5lbs

Alternating Front Raises (Full+Partials)
4 x 15+5 x 15 lbs

DB Laying Single Side Delts
4 x 17 x 10 lbs

Single Cable Lateral Raises
5 x 10,9,8,7,6 x 10 lbs

Bent Over Rear Delts
1 x 25 x 7.5 lbs
3 x 25 x 10 lbs

Reverse Pec Deck
4 x 28 x 70 lbs

Shrugs Megaset
3 x 20+20+20 x 165+90+50 lbs

EV
Walk
60 min
 
NPAA Canadian Championship Prep - 6 weeks out
FST-7 Week 3 [Saturday]

PM
Alternating DB Curls
5 x 15 x 25 lbs

Cable Curls (Full + Negatives)
4 x 13+5 x 37.5 lbs

Conc. Curls Supersets
4 x 10,9,8,7 x 25+15 lbs

Hammer Curls
20 x 15 lbs

Cable Pushdowns - Rope grip
4 x 22 x 35 lbs

Skullcrushers
4 x 20 x 40 lbs

Cable Pushdowns Reverse Grip Negatives
3 x 15 x 30 lbs

DB Side Delts
20 x 17.5 lbs

Hike
~10 km

[Sunday]
Walk
1h15min
 
NPAA Canadian Championship Prep - 5 weeks out
FST-7 Week 4

AM
Leg Extensions (1.5 Reps)
5 x 11 x 120 lbs

Front Squats + Lunges Supersets
4 x 11+12 x 195+45

Hack Squats Machine
4 x 13 x 110 lbs

Leg Curls - Lying + Seated Supersets
4 x 14,13,12,11 x 115+120 lbs

Toe Press - Full + Partials
8 x 27,25,23,21,19.17,+10 & 15,13,11,9 x 160 lbs

EV
Walk
50 min

 
Last edited:
NPAA Canadian Championship Prep - 5 weeks out
FST-7 Week 4

AM
DB Bench Negatives
5 x 20,19,18,17,16 x 55 lbs

Dips - Ladders (12 Full 6 Top 6 Bot)
4 x 24 x bw

Incline DB Press Supersets
4 x 40+27.5lbs
14+14
13+10
12+9
11+8

Cable Flys
5 x 22 x 12.5 lbs

DBs Hex Press
4 x 20,19,18,17 x 30 lbs

Cable Pushdowns + OH Tris Extensions Superset
6 x 52.5+27.5 lbs
13+13
12+12
11+11
10+10
9+9
8+8

EV
Walk
30 min

Believe it or not, this is the first time in my life I count my macros for the day. I've been following the RP templates for a while now, but they only indicate the main source of the specific foods. For example, for 7 oz of chicken is only counted as 42g protein and 1 serving of peanut butter is counted as 15g fat, even though both of these foods have a combination of all three macros.

I'm at 2,000 calories daily, bang on. I'm still losing weight, waking at around 183lbs bodyweight right now. Getting close to my milestone of 180 lbs after which I'll post some progress pics. Things are getting interesting, I started seeing striations on my quads which I never had before. The intense leg days are generating gains. I hope I can hold on to the size I put on while dieting to the show.

 
NPAA Canadian Championship Prep - 5 weeks out
FST-7 Week 4 [Wednesday]

AM
Bas Rutten Boxing
2 min rounds

PM
Walk

 
NPAA Canadian Championship Prep - 5 weeks out
FST-7 Week 4 [Thursday]
AM
Pull-ups + T-Bar Rows Superset
5 x 12,11,10,9,8+20 x BW+55 lbs

Kroc Rows
5 x 22 x 70 lbs

Chest Supp. Rows Superset
5 x 16+12 x 45+25 lbs

Iso Lateral Row Machine
5 x 15+8 x 50+40 lbs

EZ Curls + Hammer Curls Superset
5 x 15+8 x 50+40 lbs

Machine reacher Curls
4 x 20 x 45 lbs

PM
Walk
30 min

Went to see a clown/street that night, it was way funnier than I thought it would be.

 
NPAA Canadian Championship Prep - 5 weeks out
FST-7 Week 4 [Friday]
Upright Rows - EZ + DB Superset
4 x 23+11 x 55+22.5 lbs

Alternating Front Raises
4 x 15 x 17.5 lbs

DB Laying Single Side Delts
4 x 15,14,13,12 x 12.5 lbs

BO Rear Delts
4 x 27 x 10 lbs

Pec Deck
4 x 20 x 85 lbs

Shrugs Smith + Plates Supersets
4 x 25,23,21,19 x 165+90 lbs


 
NPAA Canadian Championship Prep - 5 weeks out
FST-7 Week 4

AM
Walk
50 min

PM
Alternating DB Curls
5 x 16ea x 25 lbs

Cable Curls - Full + Negatives
5 x 13+6 x 37.5 lbs

Conc. Curls Supersets
4 x 10+10 x 25+15 lbs

Hammer Curls
5 x 24 x 15 lbs

Rope Pushdowns
5 x 25,24,23,22,21 x 35 lbs

EZ Skullcrushers
5 x 20 x 45 lbs

Reverse Grip Pushdowns - Full + Negatives
5 x 15,14,13,12,11+6 x 32.5 lbs

Neutral Grip Pushdowns
5 x 30 x 22.5 lbs

Posing
20 min

I will not be outposed.




 
NPAA Canadian Championship Prep - 5 weeks out
FST-7 Week 4

Walk
1h25min [8.4km]

Posing
20min

 
NPAA Canadian Championship Prep - 5 weeks out
FST-7 Week 5

AM
Cable Flys + Triceps Extension Machine Supersets
7 x 15+15 x 22.5+40 lbs

Incline Chest Press
4 x 12 x 90 lbs

Flat DB Press
4 x 10 x 60 lbs

DB Triceps Kickbacks
4 x 20 x 10 lbs

Pec Deck Supersets
4 x 12+12 x 100+85 lbs

BW Post Gym: 180.6 lbs

EV
Walk
50 min

Posing
20 min

I watched Pumping Iron last night, followed by Eddie: Strongman... overdose of motivation

 
NPAA Canadian Championship Prep - 5 weeks out
FST-7 Week 5

AM
Leg Press + BW Squats Supersets (60 sec rest)
7 x 12+12 x 360lbs+bw

Leg Extensions
4 x 12+10 x 100+55 lbs

Lying Leg Curls (30 sec rest)
7 x 12 x 110 lbs

Standing Calf Raises Machine (30 sec rest)
7 x 15 x 130 lbs

4 Deg Back Raises
4 x 10 x 45 lbs

BW Post-Gym: 180.4 lbs

EV
Walk
60 min

Posing
20 min

Took me a few days to get used to tracking my macros properly, but I got it figured out now. Spent 3 days on 1,000 calories, mostly protein, and my weight didn't budge. I reduced the protein and increase the overall calories by adding carbs and fats, felt way better today. Tomorrow is an absolute rest day, I'd do some cardio but won't have any time to fit it in. I'm back on the same macros I used for both my other shows, so I'm confident I'll shred the last few pounds easily. I need to avoid worrying about it.

 
NPAA Canadian Championship Prep - 5 weeks out
FST-7 Week 5

DB Side Delts + Cable Front Raises Supersets
4 x 12+12 x 20+12.5 lbs
4 x 15+15 x 15+7.5 lbs

Cable Side Delts
4 x 12 x 7.5 lbs

Facepulls
7 x 25 x 27.5 lbs

DB Shrugs + Crunches Supersets
7 x 25+25 x 60lbs + bw

Worst workout of the year. I hate negativity but this sucked hard. Might take tomorrow off to recover properly despite being so close to my show. This makes everything better though:

 
NPAA Canadian Championship Prep - 4 weeks out
FST-7 Week 5

AM
Jog
10 min

PM
Front Squats
10,9,8,7,6,5,4,3,2,1 x 185 lbs

BO Rows
5 x 20 x 95 lbs

Sumo DL
4 x 15 x 225 lbs

BTN Lat Pulldowns
4 x 20 x 85 lbs

Smith Calf Raises
6 x 30 x 115 lbs

Posing
20 min

EV
Walk
45 min

Great workout. The extra day off paid off big time.

Best Jasta song since Perseverance? I fcking love Howard Jones too, awesome duo:

 
NPAA Canadian Championship Prep - 4 weeks out
FST-7 Week 5

AM
Close Grip Curls + Hammer Curls Superset
7 x 15+15 x 45+25 lbs

Reverse BB Curls
5 x 25 x 30 lbs

French Press + Cable Pushdowns Supersets
7 x 20+20 x 35+37.5 lbs

Straight Up DB Bench
5 x 18 x 35 lbs

DB Tris Extensions
5 x 20 x 15 lbs

Posing
20 min

PM
Walk
1h30min

 
NPAA Canadian Championship Prep - 4 weeks out
FST-7 Week 6

DB Bench
7 x 18+18 x 22.5+40 lbs

Incline Chest Press
5 x 12,11,10,9,9 x 90 lbs

Flat DB Press
5 x 10,9,8,8,8 x 60 lbs

DB Tricep Kickbacks
5 x 22 x 10 lbs

Pec Deck Supersets
4 x 15+15 x 100+85 lbs

Crunch + Push-ups Supersets
3 x 30+15 x bw

Posing
25 min
 
NPAA Canadian Championship Prep - 4 weeks out
FST-7 Week 6

Leg Press + Goblet Squats Supersets (60 sec rest)
7 x 13+13 x 360lbs+20 lbs

Leg Extensions
5 x 100+55 lbs
13+11
12+10
11+9
10+8
9+8

Lying Leg Curls (30 sec rest)
7 x 13 x 110 lbs

Seated Calf Raises Machine
7 x 25 x 25 lbs

4 Deg Back Raises
5 x 11 x 45 lbs

Posing
10 min

BW Post-Gym: 180.0 lbs

I woke up at 2 am unable to go back to sleep. I got shot in the neck three times and died. I was so confused. It felt so real, I don't remember having a dream so vivid. I looked it up on google, it means that it is the start of a new beginning. Basically, the old me died. I JUST finished the Past Authoring from Jordan Peterson on Sunday.... ain't that crazy!?

It took me a few months to do it, but I gained an immense quietude inside from it. I understood a lot about my past, lots of stuff that I didn't even realized marked me in a way. I also forgived myself and others for some events that hurt me or some bad decisions I made. I feel like a new man.

And now, I'm going to a lecture at the University about a PhD that explains how to turn your passion into action. Talk about timing.

 
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