Power Physique

[Bloodhy]

NPAA Canadian Championship Prep - 1 day out
AM Walk
30 min

I completed my full carb fill-up plan as prescribed and I weighed in at 175 lbs bang on. I had to take a 20 min and 10 min salt bath at 3 pm, but that was nothing.

I'm sitting in my hotel room at night, after my first coat of spray tan. I bought a dozen donuts to share backstage after the show. I cannot possibly wait to step on stage!!!! 4:30 tomorrow pm is Men's Physique (Awards at 6:30), and 7:20pm is bodybuilding (Awards at 8:30). IF, by any chance, I win Bodybuilding, the IPE pro bodybuilding is at 9:30 pm.

I'm going to miss the UFC 217 which SUCKS, but hopefully it's worth the sacrifice. After the show, it's straight to Husky to wash off the spray tan, and then drive back to Edmonton to go out for my birthday.

I found out last minute I had to pick a song for my BB routine. I picked this one, which should get the crowd pumping:

 

[frystyle]

Good luck! I enjoyed reading the preperation posts.

 

[Bloodhy]

Show Recap
I won the show; got my IPE Pro Card by placing first in the Men's Physique division! I cannot explain how much this means to me. I thought this was going to be a make it or break it situation on my fitness career simply because I put so much time, energy, and money into this prep that I wondered if it all made sense. On the one side, I love training, and I feel like I belong in Men's Physique, but on the other side, a valid objective question is to wonder whether all the input is worth the output.

They confirmed at the athlete's meeting that I would be on the next cover, and I had 119 heads turn around to look at me haha. That was both funny and awesome.

Natural Physique/Bodybuilding
I'll provide a bit of background about what it means because I can't quite say that Natural Bodybuilding is a mainstream sport yet.

• NPAA is the amateur division of the IPE in Canada. This mean that achieving the NPAA Elite Pro status is the highest level of amateur natural bodybuilding in Canada.
• IPE used to be called IFPA.
• IPE is, as far as I know, the biggest north american natural federation. They have high level athletes such as the 3dmj guys, and Jared from RP.

To put things in perspective, I cannot compete in natural Men's Physique in Canada anymore. I have to go down in the US because IPE never had a Men's Physique competition in Canada so far. I'm sure they will, and I'm sure it will be super competitive. I'm certainly not the only one in this position, and I'm sure guys will come out of "breaks" to compete in Canada if the opportunity is there.

IPE had their very first Canadian bodybuilding show tonight. If I placed first in the NPAA Elite Pro Bodybuilding, I would have been able to move to the IPE Pro Bodybuilding show later that night; I placed third out of five. Bodybuilding was a lot of fun, and I'm actually glad I gave it a shot. I had several positive comments about my posing, although size was a weakness... obviously!

What's Next
I have a week off, and I can't remember the last time I had a week off. My goal is to enter a strength phase until Christmas and not binge eat to skyrocket my bodyweight. I want to take a competing break next year and focus on putting on quality lean mass.

Deadlift
Is it even possible to hit a 500 lbs deadlift by Christmas? I'm looking for a deadlifting program, whether it is 2 or 3 times a week for 4-8 weeks.
I think I'll jump on Cube Predator for Bench and focus on my deadlift the rest of the time.

Good luck! I enjoyed reading the preperation posts.

Thanks @frystyle for reading; I'm glad to hear some feedback on my log. I hope it inspires at least two people to keep going in their journey. I cannot explain how much this log means to me. It keeps me accountable beyond belief. I don't lie in my log. If the plan is as follow

Week 1 - Bench 3 x 10 x 225
Week 2 - Bench 4 x 10 x 225
Week 3 - Bench 5 x 10 x 235

And I end up doing

Week 1 - Bench 3 x 10 x 225
Week 2 - Bench 4 x 10 x 225
Week 3 - Bench 5 x 10 x 225

I know damn well the third week didn't go as planned, but I'll write it as is. I feel bad about not hitting the numbers I should, but I don't tweak my log to look good. I'm honest in my log, even with the music I post. If, on that day, it's a house music song, or a pop song, or a black metal song that drove me to take it to the next level, I'll post it. If I skip a workout, I don't log.


TL;DR:
I won my show, I'm focusing on the DL competition until Christmas, I love my log, and I'm not competing next year.

This album kept me alive the past few days, but especially this song:

 

[SexyMahnaz]

Fuck yeah!

Sherdog logs ... love mine too. Writing everything down, even if it's nothing more than the workout helps so much.

 

[Bloodhy]

Deload
Leg Extensions
3 x 15 x 100 lbs

Leg Curls
3 x 15 x 85 lbs

Calf Raises - Smith
3 x 15 x 205 lbs

Cable Flys
3 x 15 x 20 lbs

DB Bench
3 x 15 x 52.5 lbs

Lat Pulldowns
3 x 15 x 85 lbs

Cable Rows
3 x 15 x 100 lbs

DB Alternating Curls
3 x 15 x 20 lbs

Cable Pushdowns
3 x 15 x 42.5 lbs

DB Side Delts
3 x 15 x 15 lbs

Walk/Light Jog
30 min.

Decided to deload this week because I'm too beat up. Went full body to circulate the junk food I had in the past two days. I was 183 lbs post-gym, which is as high as I told myself I'd go.

 

[Bloodhy]

Nov 7:
Bench
3 x 10 x 185 lbs
3 x 10 x 165 lbs

Cable Flys - Downward
3 x 15 x 17.5 lbs

Incline Bench
3 x 6,8,8 x 135 lbs

EZ Skullcrushers
3 x 15,13,11 x 45 lbs

Facepulls
3 x 15 x 37.5 lbs

 

[Bloodhy]

Nov 8:
Squats
3 x 8 x 225 lbs

Front Squats
3 x 10 x 135 lbs

Seated Leg Curls (1 sec hold)
3 x 10 x 130 lbs

Leg Extensions
3 x 10 x 100 lbs

Calf Raises - Smith
5 x 10 x 205 lbs

It's quite the trip to drive through the rocky mountains, in the winter, while blasting Amon Amarth. The landscape is breath-taking to begin with, AA just adds to the epicness and I get absolutely immersed in the moment.

Spent a few days in Jasper, it was amazing, but I think I'm sick as I have a permanent headache and zero energy whatsoever.

I decided to run a double cycle of 5/3/1 until Christmas. I looked around for a deadlift program and didn't find anything appealing. Plus, I figured sticking to a basic all around strength program is probably much better than running an exotic program that leads to temporary gains. I'll run the Simplest Strength version, 4 days a week, with a strength focus on my main assistance. I'll add a 5th day for the fluff.

 

[Bloodhy]

Deload
Chin-ups
3 x 8,7,6 x bw

Dips
3 x 12 x bw

BO Rows
3 x 12 x 135 lbs

Lat Pulldowns
3 x 10 x 100 lbs

Leg Extensions
3 x 10 x 100 lbs

Leg Curls + Hold
3 x 10 x 130 lbs

Calf Raises - S Leg Press
3 x 10 x 210 lbs

Bench
3 x 10 x 155 lbs

Incline Bench
3 x 12 x 95 lbs

DB Flys
1 x 10 x 25 lbs
1 x 10 x 30 lbs

DB Side Delts
3 x 10 x 15 lbs

DB Curls
3 x 10 x 20 lbs

DB Skullcrushers
3 x 10 x 20 lbs

DB Upright Rows
3 x 10 x 25 lbs

Posing
10 min

BW Post Gym: 188.0 lbs

Taking the next two days off, and starting strong on Monday with my first 5/3/1 meso and right back into my diet. Weight is a bit higher than I'd like, but it's nothing alarming. A couple weeks on a structured diet and I'll be rigth back in the low 180s.

I'm hiring a coach to program both my training and diet starting January 1st. I want to dedicate myself to bringing my best physique yet towards the end of 2018. I'll do a clean bulk and put some size on. I'm banking on the fact that the NPAA Canadian Classic 2018, held on November 3rd, will have an IPE Pro division in it. If not, I'll have to pick a show down in the US, or be content with being in the best shape of my life to kick my 30th birthday in Vegas.

 

[Bloodhy]

5/3/1 - Meso 1 Week 1
OH Press
2 x 10 x bar
5 x 55 lbs
5 x 65 lbs
3 x 75 lbs
5 x 85 lbs
5 x 95 lbs
10 x 105 lbs
5 x 115 lbs (Joker)
5 x 95 lbs
14 x 85 lbs

Close Grip Bench
10 x 135 lbs
10 x 145 lbs
10 x 155 lbs

Lat Pulldowns
3 x 10 x 100 lbs

Cable Rows
3 x 10 x 120 lbs

Cable Pushdowns - Close Grip
3 x 10 x 55 lbs

Cable Curls - EZ Grip
3 x 10 x 45 lbs

Posing
10 min

 

[Bloodhy]

5/3/1 - Meso 1 Week 1

AM
Sumo DL
10 x 135 lbs
8 x 185 lbs
3 x 225 lbs
5 x 250 lbs
5 x 290 lbs
7 x 330 lbs
5 x 350 lbs (Joker)
5 x 290 lbs
8 x 250 lbs

GHR
3 x 10 x bw

Front Squats
10 x 95 lbs
10 x 115 lbs
10 x 135 lbs

Decline Abs
3 x 10 x 40 lbs

45 Deg Back Raises
3 x 10 x 35 lbs

EV
Wak
30 min


Super excited to be back on 5/3/1. I love this program and it's a nice change right now.

 

[Bloodhy]

5/3/1 - Meso 1 Week 1
Bench
20 x bar
10 x 95 lbs
8 x 115 lbs
5 x 135 lbs
3 x 165 lbs
5 x 185 lbs
15 x 200 lbs
5 x 210 lbs (J)
5 x 185 lbs
23 x 150 lbs

Incline Bench
15 x bar
10 x 95 lbs
3 x 8 x 135 lbs

Lat Pulldowns
3 x 10 x 100 lbs

Cable Pushdowns - Close Grip
3 x 10 x 55 lbs

Cable Curls - EZ Grip
3 x 10 x 45 lbs

Cable Rows
3 x 12 x 120 lbs

 

[Bloodhy]

5/3/1 - Meso 1 Week 1
Squats
15 x bar
10 x 95 lbs
8 x 135 lbs
3 x 165 lbs
5 x 185 lbs
5 x 215 lbs
15 x 245 lbs
5 x 255 lbs (J)
5 x 215 lbs
20 x 185 lbs

SLDL
15 x bar
10 x 95 lbs
10 x 115 lbs
10 x 135 lbs

Calf Raises
3 x 10 x 255 lbs

Abs Wheel
3 x 6 x bw

 

[Bloodhy]

Mission 180
5/3/1 - Meso 1 Week 2

OH Press
2 x 15 x bar
5 x 55 lbs
5 x 65 lbs
3 x 75 lbs
3 x 90 lbs
3 x 100 lbs
11 x 110 lbs
3 x 120 lbs
3 x 100 lbs
15 x 90 lbs

Close-Grip Bench Press
2 x 20,12 x bar
10 x 95 lbs
8 x 135 lbs
6 x 160 lbs
6 x 170 lbs

Lat Pulldowns
3 x 10 x 105 lbs

Cable Rows
3 x 10 x 125 lbs

Cable Pushdowns EZ Grip
3 x 10 x 57.5 lbs

Cable Curls EZ Grip
3 x 10 x 47.5 lbs

BW Post-Gym 188.2 lbs

Current goal is to achieve 180 lbs bodyweight by Christmas.

 

[Bloodhy]

Mission 180
5/3/1 - Meso 1 Week 2

AM
Deadlifts
2 x 10 x 135 lbs
8 x 185 lbs
5 x 225 lbs
3 x 275 lbs
3 x 315 lbs
5 x 345 lbs
2 x 365 lbs J
3 x 315 lbs
8 x 275 lbs

Front Squats (Zombie)
10 x bar
10 x 95 lbs
10 x 115 lbs
8 x 135 lbs
6 x 155 lbs

GHR
3 x 10 x 10 lbs

Decline Abs
0 x bw

45 Deg Back Raises
3 x 10 x 45 lbs

45 Deg Obliques
3 x 10 x bw

BW Post-Gym: 187.0 lbs

EV
Walk
30 min

 

[Bloodhy]

AM
Incline Walk
20 min
Level 7
Speed 3.3

EV
Walk
30 min

 

[Bloodhy]

Mission 180
5/3/1 - Meso 1 Week 2

AM
Bench
20 x bar
10 x 95 lbs
8 x 115 lbs
5 x 135 lbs
3 x 165 lbs
3 x 185 lbs
11 x 210 lbs
3 x 225 lbs
3 x 185 lbs
20 x 165 lbs

Incline Bench
15 x bar
10 x 75 lbs
8 x 105 lbs
3 x 135 lbs
3 x 8,8,8 x 145 lbs

Lat Pulldowns
3 x 10 x 105 lbs

Cable Rows
3 x 10 x 125 lbs

Cable Pushdowns - Close Grip
3 x 10 x 57.5 lbs

Cable Curls - Rope Grip
3 x 10 x 47.5 lbs

EV
Walk
30 min

 

[Bloodhy]

Mission 180
5/3/1 - Meso 1 Week 2

AM
Squats
15 x bar
12 x 95 lbs
8 x 135 lbs
5 x 165 lbs
3 x 185 lbs
3 x 205 lbs
3 x 230 lbs
14 x 255 lbs
3 x 275 lbs J
3 x 255 lbs
20 x 165 lbs

SLDL
15 x bar
10 x 95 lbs
3 x 135 lbs
3 x 8,8,8 x 145 lbs

BB Calf Raises
3 x 10 x 275 lbs

45 Deg Obliques
3 x 10 x 25 lbs

BW Post-Gym: 185.6 lbs

So fired up right now! I just booked my 1 on 1 coaching with RP for 6 months starting January 1st.
Pretty sure I got the best natural bodybuilding coach out there too, I cannot fcking wait to start!

 

[Bloodhy]

Mission 180
5/3/1 - Meso 1 Week 2

BB Lunges
10 x 225 lbs

BB Rows
10 x 165 lbs
9 x 185 lbs

BB Upright Rows
10 x 75 lbs

Leg Press
10 x 450 lbs

Cable Flys
9 x 37.5 lbs
3 x 10 x 27.5 lbs

Tricep Pushdowns
3 x 10 x 52.5 lbs

Hammer Curls
3 x 8,7,5 x 35 lbs

DB Side Delts
3 x 10 x 25 lbs

Mostly testing 10RMs for my coach, all around fluff, and took some before pics. My new program will start on January 1st.
Here are the 10RMs I'm going with:

10 RMS:
Barbell Squat - 275 lbs
Deadlift – 295 lbs
Lunges – 225 lbs
Leg Press – 450 lbs
Bench Press - 220 lbs
Incline Bench Press – 125 lbs
Standing Overhead Barbell Press – 105 lbs
Pullups 10 x bodyweight
Pulldowns 110 lbs
Bent Over Row – 165 lbs
Upright Row – 75 lbs
Barbell Curl - 60 lbs

Progress pics, deep in the off-season (188 lbs body weight)

Spoiler

 

[Bloodhy]

Mission 180
5/3/1 - Meso 1 Week 3

OH Press
2 x 10 x bar
5 x 65 lbs
3 x 75
5 x 95
3 x 105
1 x 115
10 x 125
2 x 135 J
3 x 105
18 x 95

Close Grip Bench
3 x 5 x 185 lbs

Lat Pulldowns
3 x 10 x 120 lbs

Cable Rows
3 x 10 x 140 lbs

Cable Pushdowns - EZ Grip
3 x 10 x 60 lbs

Cable Curls - EZ Grip
3 x 10 x 50 lbs

Started loading Creatine on Thursday 25g a day. I had some junk food on Sunday, nothing crazy, the usual. I woke up on Sunday at 196 LBS WTF. I was down to 186 on Friday. I think the extra rest really made the muscle water retention kick in. Anyway, back on the grind.

 

[Bloodhy]

Mission 180
5/3/1 - Meso 1 Week 3

Deadlifts
2 x 10 x 135 lbs
8 x 185 lbs
5 x 225 lbs
3 x 275 lbs
3 x 315 lbs
1 x 345 lbs
7 x 365 lbs
4 x 385 lbs J
3 x 315 lbs
12 x 290 lbs

Front Squats
10 x bar
10 x 95 lbs
8 x 135 lbs
3 x 6,7,7 x 165 lbs

GHR
3 x 10 x 20 lbs

45 Deg Back Raises
3 x 10 x 55 lbs

Decline Abs
3 x 10 x 50 lbs

T-Bar Rows
3 x 15 x 45 lbs