Power Physique

[Bloodhy]

NPAA Canadian Championship Prep - 4 weeks out
FST-7 Week 6
DB Side Delts (60 sec rest)
7 x 20+20->14+14 x 15+10 lbs

DB + Cable Front Raises (30 sec rest)
7 x 15+10 x 10+7.5 lbs

Facepulls Supersets
7 x 25+25 x 22.5+17.5 lbs

DB Shrugs Supersets
6 x 15+15 x 70+60 lbs

Posing
10 min

Last night's session was quite interesting. The main point I got out of it is to try and discover the reason why you want something. Say you work hard at work, get multiple degrees, stay long hours, help others, is it because you want a promotion and you are money motivated, or because you like to be liked at work? There are multiple ways of getting the reward you really need, but that reward needs to be identified first.

For example, Arnold watched Tarzan when he was young and then went to the gym the next day and worked out for several hours. Unsurprisingly, he was unbelievably sore the next day. He said he loved the feeling, because he could see how it was getting him closer to the goal of looking like Tarzan. A different person might prefer a constant state of feeling good and avoid being sore at all cost.

One good advice he gave us was to make a 90 days plan, and to set a 5 year goal. These should be draft at first, and the most important thing is to actually create the plan, no matter how shitty. The plan is not a contract but a first draft that can be perfected as time goes. Right now, I have a hard time seeing beyond my prep. It's all I can think of and I'm beaten, sore, and hungry, although incredibly motivated. I want to have a solid plan ready before Christmas that I can start implementing on January 1st. All I know is that I want to try and spend one year without drinking. It's not a problem because I'm obviously still achieving a lot of stuff despite drinking once in a while, but if I would have to identify the worst habit I should kick off right now that would be it.

 

[Bloodhy]

NPAA Canadian Championship Prep - 23 days out
FST-7 Week 6
Lat Pulldowns - Wide + Close Grip Supersets (60 sec rest)
7 x 20+20 x 85+70 lbs

Cable Rows Supersets (60 sec rest)
7 x 20+20 x 85+70 lbs

EZ Yate Rows (30 sec rest)
7 x 20 x 70 lbs

One Arm DB Rows
7 x 20->14 x 40 lbs

Posing
5 min

BW Post-Gym: 180.0 lbs

Pretty confident in my macro tracking by now. I'm running at 2,020 calories today: 46g fat, 220g Carbs, 181g prot

I just realized today that I'm getting a bit stressed with this show prep. I'm confident and motivated, but man I don't want to lose hahah. Both shows I've done before I didn't plan to win so I didn't really care about placement, I was doing it for fun. Now though, I'm doing it to win and there's a valuable reward, the IPE Pro Status and opportunity to go down to the US to compete. If I don't win, my only shot at this again will probably be May next year. The plan is to win though, and to take a year off to put on quality lean mass and shoot for the world championship next. Fingers crossed, and biceps raised into a Zane classic pose.

 

[Bloodhy]

NPAA Canadian Championship Prep - 22 days out
FST-7 Week 6
Sumo DL
4 x 15 x 235 lbs

Squats
4 x 15,14,13,12 x 185 lbs

BB Calf Raises
5 x 20 x 185 lbs

Good Mornings
4 x 15 x bar

Posing
15 min

 

[Bloodhy]

NPAA Canadian Championship Prep - 21 days out
FST-7 Week 6

AM
CG Curls + Hammer Curls
7 x 16+16 x 45+25 lbs

Hammer Curls
6 x 25,23,21,19,17,15 x 20 lbs

Side Delts
3 x 25 x 15 lbs

Cable Pulldowns Supersets
7 x 22+22 x 42.5+32.5 lbs

DB Tris Extensions
5 x 22,21,20,19,18 x 10 lbs

Flys
4 x 20 x 20 lbs

BW Post Gym 179.4 lbs

PM
Walk
30 min

CoF's new album is free on Spotify. Always loved that band:

 

[Bloodhy]

NPAA Canadian Championship Prep - 21 days out
FST-7 Week 6
Walk
40 min

Crunches
4 x 30

Posing
25 min

Woke up at 179.0 this AM, things are starting to look good. I think I put on some size since the last show. Here is a progress pic, repost from IG:

Spoiler

 

[Bloodhy]

NPAA Canadian Championship Prep - 19 days out
FST-7 Week 7

Cable Flys
7 x 18 x 25 lbs

Incline Chest Press Machine
6 x 14,12,11,10,9,10 x 90 lbs

Flat DB Press
6 x 9,9,8,8,7,8 x 60 lbs

Peck Deck Supersets
5 x 16+16 x 100+85 lbs

Tris Extensions Machine
7 x 22,21,20,20,20,20,20 x 40 lbs

Posing
10 min

BW Post-Gym: 178.8 lbs

CoF was today's theme. Her ghost in the fog is one of my favorite of theirs, even though I love many of their songs. The energy was through the roof this morning depiste the lack of sleep. I can't sleep on Sunday night, it's retarded. I think I rested so much to recover on Sunday, I became overly anxious to hit the gym Monday AM.

On the other hand, despite me being done my Bachelor, the program chair reached out to present our capstone at a conference! I built the conference paper over the weekend and I can't wait to present again! It brought back a lot of memories to open the Capstone project and build a conference paper out of it. I'm thinking about a Master right now given the success I had at the undergrad stage. To be or not to be.

I have been so insanely busy in the past two years by working full time, going to school full time, participating in Toastmasters, and preparing for a physique show, that I am overwhelmed with opportunities right now. Doing the past authoring program helped tremendously to calm me down, and I am slowly starting the present authoring suite. My favorite line from Jordan Peterson goes like this: "You're all in". How can you beat such a truth!? One of the reasons I became interested with philosophy was to find THE truth:





If one truth is real though, it's that we're ALL IN, no matter what. Every single second spent, you will never get back. There is a clock ticking, and it only goes one way.

 

[Bloodhy]

NPAA Canadian Championship Prep - 18 days out
FST-7 Week 7

AM
Leg Press + Goblet Squats Supersets (60 sec)
7 x 14+14 x 360+35 lbs

Leg Extensions Supersets (60 sec)
7 x 100+55 lbs
14+12
13+11
12+10
11+9
10+8
10+10
12+10

Lying Leg Curls (30 sec)
7 x 15,14,13,12,12,11,10,9 x 115 lbs

Seated Calf Raises (60 sec)
4 x 25 x 35 lbs
4 x 25 x 25 lbs

45 Deg Back Raises (60 sec)
6 x 12 x 45 lbs

Abs

EV
Walk
30 min

Kick-ass new Trivium:

 

[Bloodhy]

NPAA Canadian Championship Prep - 17 days out
FST-7 Week 7

AM
DB Side Delts Supersets (60 sec)
7 x 20,19,18,17,16,15,14 x 15+12.5 lbs

DB + Cable Front Raises Supersets (30 sec)
7 x 15+10 x 12.5+7.5 lbs

Facepulls Supersets (60 sec)
7 x 25+25 x 27.5+22.5 lbs

DB Shrugs Supersets (60 sec)
6 x 16+16 x 70+60 lbs

Posing
10 min

BW Post-Gym: 178.6 lbs

EV
Walk
30 min
Jog
10 min
Crunches
3 x 35

Calories: 1,787
Fat: 44g
Carbs: 158g
Protein: 188g

 

[Bloodhy]

NPAA Canadian Championship Prep - 15 days out
FST-7 Week 7

Lat Pulldowns Wide+Inside Grip Supersets
7 x 20+20 x 87.5+72.5 lbs

Cable Rows
2 x 20+20 x 87.5+72.5 lbs
5 x 50 x 72.5 lbs

EZ Yates Rows
7 x 22,21,20,19,18,17,16 x 80 lbs

One Arm DB Rows
7 x 22,22,22,21,20,19,18 x 40 lbs

Posing
10 min

 

[Bloodhy]

NPAA Canadian Championship Prep - 14 days out
Random workout

OH Press
4 x 15,14,13,12 x 70 lbs

BO Rows
4 x 20 x 95 lbs

EZ Curls
4 x 20 x 45 lbs

DB Side Delts
4 x 20 x 15 lbs

Cable Pushdowns
6 x 20 x 42.5 lbs
4 x 20 x 32.5 lbs

Front Raises
4 x 20,18,16,14 x 15 lbs

 

[Bloodhy]

NPAA Canadian Championship Prep - 13 days out
Walk
60 min

 

[Bloodhy]

NPAA Canadian Championship Prep - 12 days out

AM
Cable Flys + Downsets
7 x 15+10 x 25+20 lbs

Flat DB Press + Downsets
4 x 10+10 x 60+40 lbs
3 x 9+9 x 60+40 lbs

Incline Chest Press Machine + Partials
7 x 20,15,13,11,10,12+5 x 50 lbs

Pec Deck Supersets
6 x 16,15,14,13,12,11 x 105+90 lbs

Tris Extensions Machine
7 x 15+15 x 40+30 lbs

Posing
10 min

EV
Walk
30 min

Calories: 1811
Fat: 53g
Carbs: 144g
Protein: 189g

Fats were high because I had 5 timbits in the AM, didn't realise these motherfuckers are 90cals each.

 

[Bloodhy]

NPAA Canadian Championship Prep - 11 days out

AM
Leg Press + Goblet Squats Supersets (60 sec)
7 x 15+15 x 360+45 lbs

Leg Extensions Triple Sets
3 x 10+10+10 x 70+55+40 lbs
4 x 9+9+9 x 70+55+40 lbs

Leg Curls Triple Sets
4 x 10+10+10 x 95+65+50
3 x 10+10+10 x 80+65+50

Seated Calf Raises (30 sec)
7 x 35,30,25,20,18,20,20 x 35 lbs
5 x 15 x 15 lbs
3 x 10 x 45 lbs

45 Deg Back Raises + Crunches Supersets
6 x 10+20 x 25lbs+bw

BW Post-Gym: 176.0 lbs

EV
Walk
30 min

Calories: 1,832
Prot: 200 g
Carbs: 46 g
Carbs: 154 g

It is my 8th week in a row without deload, on a cut. I pretty much feel like a zombie all day, and redbull is the only thing keeping me alive.

I signed up for a crossover, and I will compete in both Bodybuilding and Men's Physique. I cannot possibly wait for the show, I am really excited to step on stage and show my best physique so far.

 

[Bloodhy]

NPAA Canadian Championship Prep - 10 days out
AM
DB Side Delts Triple Sets
7 x 20+20+10 x 15+12.5+5lbs

DB + Cable Front Raises Supersets
6 x 16+10 x 12.5+10 lbs

Facepulls Downsets
7 x 25+25 x 32.5+27.5 lbs

DB Shrugs Downsets
7 x 17+17 x 70+60 lbs

Posing
10 min

EV
Incline Walk
45 min
Level 10
Speed 3.5

Nutrition
Calories: 1,547
Fat: 41 g
Carbs: 104 g
Prot: 191 g

Booked my hotel and my spray tan, it's on like Donkey Kong! Guess I need to find a bodybuilding trunk now... shopping should be interesting on Saturday.

 

[Bloodhy]

NPAA Canadian Championship Prep - 10 days out
AM
Lat Pulldowns Triple Sets
3 x 20+20+20 x 87.5+72.5+57.5 lbs
4 x 10+10+10 x 100+85+70 lbs

Cable Rows Triple Sets
7 x 12+12+12 x 100+85+70 lbs

EZ Yates Rows
7 x 22 x 90 lbs

Kroc Rows
7 x 15,15,14,13,12,11,15 x 60 lbs

Posing
10 min

BW Post-Gym: 175.0 lbs

EV
Incline Walk
55 min
Level 10
Speed 3.5

Nutrition:
Calories: 1,507 (FML!)
Fats: 40 g
Carbs: 97.5 g
Protein: 190 g

Finally saw 175.0 on the scale. I woke up at 176.8 this AM which kind of scared me because it's been 177 three days in a row, but I'm sticking to the plan. I have to weigh in at 175 on Friday evening, November 3rd, at 5 pm. I have no idea how much weigh the carb up will put me on, so I want to play it safe and lose 2-3 pounds below 175 to account for it.

I never had to weigh in for Men's Physique so this is an added thing to worry about. If I'm 175.1 I compete in the heavyweights...

 

[Bloodhy]

NPAA Canadian Championship Prep - 8 days out
AM
CG Bench
7 x 12,12,11,11,10,10,10 x 135 lbs

Cable Pushdown + Downsets
7 x 15+15 x 47.5+37.5

EZ Inside Grip Curls
7 x 20 x 45 lbs

Hammer Curls + Downsets
7 x 15+10 x 17.5+10 lbs

DB Side Delts
3 x 25,23,21 x 15 lbs

BW Post-Gym: 173.4lbs

EV
Walk/Jog
50 min (6 km)

 

[Bloodhy]

NPAA Canadian Championship Prep - 6 days out
AM
Walk
50 min

PM
Cable Crossovers (60 sec)
4 x 15+15 x 25+20 lbs
4 x 15+15 x 20+15 lbs

Flat DB Press
4 x 10,9,8,7 x 60 lbs
4 x 10 x 50 lbs

High Cable Flys + Pushups Supersets
6 x 15+15 x 12.5 lbs+bw

Low Cable Flys
5 x 30 x 17.5 lbs

Cable Pushdowns
4 x 30,25,22,20 x 47.5 lbs (60 sec)
4 x 25 x 37.5 lbs (30 sec)
4 x 15 x 37.5 (15 sec)

DB Side Delts
1 x 40 x 10 lbs

DB Side Delts Pyramid
1 x 10 x 10-12.5-15-12.5-10lbs

DB Side Delts Triple Sets
6 x 10s x 15-12.5-10 lbs

EV
Incline Walk
60 min
Speed 3.5
Level 10

Got a fresh haircut today, got my second last session of tanning done, prepped my meals for the week, and found a bodybuilding trunk. Thank god they had a black one left. Most of the hard work is done now, and I'm really not even that stressed out.

I cut the carbs today and had my first depletion workout. I'll deplete legs tomorrow and back on Tuesday. Wednesday is off, but I'll have three more intense cardio sessions Mon-Tues-Wed.
Thursday AM is my pump-up workout, full body 3 x 10 with my 15RMs and a shit load of carbs all day.

 

[Bloodhy]

NPAA Canadian Championship Prep - 5 days out
AM
Squats
3 x 15 x 185 lbs
3 x 15 x 135 lbs

SLDL
6 x 15 x 95 lbs

Calf Raises
4 x 30,25,20,20 x 155 lbs
4 x 25,23,21,18 x 95 lbs

Decline Abs
3 x 25,23,21 x bw

Leg Extensions
4 x 15,14,13,12 x 85 lbs

Posing
20 min

BW Post-Gym: 173.0 lbs

EV
Incline Walk
60 min
Speed 3.8
Level 11

I've been taking epsom salt bath to really dry out. It's been working well so far, I've taken 3 or 4 x 20 minutes in the past few days. I'll take on again tonight, one Wednesday and one Friday before weigh-ins.

 

[Bloodhy]

NPAA Canadian Championship Prep - 4 days out
AM
Lat Pulldowns
4 x 15 x 85 lbs (60 sec)
4 x 25 x 70 lbs (30 sec)

Cable Rows
4 x 20 x 85 lbs (60 sec)
4 x 25 x 70 lbs (30 sec)

Shrugs
4 x 15 x 60 lbs (30 sec)
4 x 15 x 50 lbs (30 sec)

Hammer Curls
4 x 15 x 20 lbs (30 sec)
4 x 15 x 15 lbs (30 sec)

DB Side Delts
4 x 10 x 15 lbs (15 sec)

Posing
15 min

BW Post-Gym: 172.6 lbs

EV
Incline Walk
15 min @ lvl 10 & Spd 3.5
45 min @ lvl 12 & Spd 3.8

Last workout of my 9 week mesocycle, and last cardio session of this prep. Tomorrow is an absolute rest day, nothing in the AM, and nothing in the EV. Not even a walk, nothing. I hope I can get a good night rest for once and let my body regulate.

I'm scared shitless to carb load. I need to be 175.0 Friday pm, but I'm starting my carb load Thursday AM until Friday Noon after which I have a three hour drive to Calgary. I booked a little bit of spare time before the weigh in, just in case I need to sweat in a hot bath to reduce my weight, but I still have no idea how much weight the carb load will put me on. It's the third time I do it, but as I said, I never paid attention to the weight before, just the looks. Fingers crossed, nothing more I can do at this point beside sticking to the plan.

 

[Bloodhy]

NPAA Canadian Championship Prep - 2 days out
PUMP UP WORKOUT

Squats
3 x 10 x 185 lbs

Leg Curls
3 x 10 x 130 lbs

Bench
3 x 10 x 155 lbs

OH Press
3 x 10 x 75 lbs (Easiest this ever felt)

Incline DB Flys
3 x 10 x 30 lbs

Cable Pushdowns
3 x 10 x 52.5 lbs

Lat Pulldowns
3 x 10 x 100 lbs

Cable Rows
3 x 10 x 120 lbs

BB Calf Raises
3 x 10 x 225 lbs

DB Side Delts
3 x 10 x 25,22.5,20 lbs

EZ Curls
3 x 10 x 65 lbs

DB Shrugs
3 x 10 x 60 lbs

On Progress
I definitely put some thickness on my back because these OH press were easy as hell, despite the lower bodyweight and accumulated fatigue.
I haven't had a good night of sleep in a while and it shows, I'm holding water like crazy because my body doesn't regulate. Luckily, I can sit around all day on Saturday until showtime at 4:30 pm.

On Preps
I've been prepping all year. In January I started to prep for the classic in May, then I rebounded and had to cut for a photoshoot in August, then I rebounded AGAIN and had to cut for the championship in November. I just want to show up with my best attitude and enjoy the show. It's been so many sacrifices to get here...

On Hard Work
NOW I can finally see what I was going through and appreciate the hard work, but when you're right in the middle of it and you don't see the end any time soon it can be demoralizing. You're tired, you're hungry, you're overtrained, you don't feel like doing anything but if you do nothing you go absolutely nuts. Competition prep is definitely not the normal life, and I think you can only handle so much of it. I started to lift weights to get bigger and stronger, but prepping so much is counter productive. I cannot wait to focus on a clean bulking cycle.

On Binging
My main goal right now is to not binge after the show, and as crazy as it sounds, I think I'm strong enough now to handle it. I learned a lot about myself during this prep. I understand self-control now. You'd put a box of 20 timbits in front of me and I'd be ok with eating 10, and keeping 10 for later. Before, I would have ate them all and then went and bought a dozen of donuts. I don't want to bounce right back to 190 lbs bodyweight at 11-12% bodyfat and felt like I wasted a year cutting. I should be careful, and slowly put on the weight to ensure I pack muscle as well.

On Training Til Year End
I need to train hard on the week after the show because I'll eat some junk food for sure, but I need to deload as well because it's been 9 weeks straight. I'm taking a week off work, so I think the extra rest and calories will allow me to push one more week before deload. Then, I want to do a strength phase for two reasons. First, I need to resensitize because I've been doing hypertrophy for so long. Second, that deadlifting competition ain't gonna win itself!