Power Physique

Worlds Prep - Meso 1 week 1
Monday
Flat Bench Press 3 x 225 x 8,8,8
Flat Bench Press 3 x 195 x 10,10,10
Skullcrusher SS Close Grip Bench Press 3 x 80 x 8,8,7+12,12,11
Barbell Upright Row 3 x 75 x 14,12,11
Barbell Curl 3 x 65 x 11,9,8

Tuesday
Low Bar Squat 3 x 260 x 10,9,8
Low Bar Squat 3 x 230 x 10,9,8
High Bar Good Morning 3 x 135 x 8,7,7
Smith Machine Calves 3 x 190 x 22,10,9
RC Planks 3 x bw x 1:30

Wednesday
Normal Grip Pulldown 3 x 140 x 11,10,9
Close Grip Pulldown 3 x 120 x 12,11,10
Bent Over Barbell Row 3 x 145 x 11,10,9
Meadows Rows 2 x 50 x 10,9
BB Shrugs 2 x 225 x 8,8

Thursday
Overhead Barbell Press 3 x 115 x 8,8,7
Incline Dumbbell Press 3 x 65 x 8,8,7
Flat DB Flys 2 x 45 x 9,8
Dips SS French Press 3 x 60 x 15,13,11+12,10,8
Barbell Upright 3 x 60 x 10,10,10
Barbell Curl 3 x 60 x 10,9,8

Friday
Conv. Deadlift 2 x 345 x 8,8
45 degree back raise 3 x 25 x 10,9,8
High Bar Squat 3 x 225 x 12,11,10
Horizontal Calf Raises 3 x 250 x 10,9,9
Candlesticks 3 x BW x 9,8,7

Saturday
1-Arm Dumbbell Row 3 x 85 x 9,9,8
Chest Supported Rows 3 x 105 x 8,7,7
Neutral Grip Pulldown 3 x 140 x 10,9,8
Dumbbell Side Lateral Raise 3 x 30 x 10,10,9
2-Arm Dumbbell Curl 3 x 30 x 10,8,7
Reaching Decline Abs 3 x bw+45 x 10,8,7

The first week in the books. All is going well. Went golfing for a full day and was literally eating ground beef and beans on the course, and drinking water on the 19th hole. My motivation is unparalleled right now. I'm already psyched up to stick to my diet during the holidays. It's only been one week, but I have zero cravings for anything.
 
Worlds Prep - Meso 1 week 2
Sets x Weight(lbs) x Reps

Monday
Flat Bench Press 3 x 230 x 8,8,8
Flat Bench Press 4 x 200 x 10,10,9,8
Skullcrusher superset Close Grip Bench Press 4 x 80 x 9,8,8,7+14,13,12,11
Barbell Upright Row 4 x 80 x 14,12,11,10
Barbell Curl 4 x 70 x 11,9,8,7

Tuesday
High Bar Squat 3 x 265 x 10,9,8
High Bar Squat 3 x 235 x 10,9,8
High Bar Good Morning 3 x 140 x 9,8,8
Smith Machine Calves 3 x 195 x 14,13,12

Wednesday
Normal Grip Pulldown 4 x 145 x 11,10,9,8
Close Grip Pulldown 4 x 125 x 12,11,10,9
Bent Over Barbell Row 4 x 150 x 11,10,9,8
Meadows Rows 3 x 55 x 10,9,8
BB Shrugs 3 x 230 x 8,8,8
RC Planks 4 x BW x 1:45

Thursday (60 sec rests)
BTN OH Press 4 x 120 x 8,6,5,5
Cable Pushdowns - Rope Grip 4 x 42.5 x 9,9,9,8
Cable Curls - Rope Grip 4 x 50 x 9,9,9,8
Partial Side Delts 5 x 50 x 10,9,9,9,8

Friday
Conv. Deadlift 3 x 355 x 7,7,6
High Bar Squat 4 x 230 x 10,9,8
45 degree back raise 4 x 50 x 12,11,10,9
Horizontal Calf Raises 4 x 260 x 11,10,10,9
Candlesticks 4 x BW x 10,9,8,7

Saturday
1-Arm Dumbbell Row 4 x 90 x 9,9,8,8
Chest Supported Rows 4 x 110 x 8,8,7,7
Neutral Grip Pulldown 4 x 145 x 11,10,9,8
Dumbbell Side Lateral Raise 4 x 30 x 12,11,10,9
2-Arm Dumbbell Curl 4 x 30 x 10,9,8,8
Weighted Decline Abs 4 x BW x 12,12,12,11

Sunday
Cardio 30 min 8% 3mph
Posing 30 min

F*cked up my left shoulder benching 230 on Monday. It's much better already but still a bit bothersome. It must be my front delt because I could BTN OH Press on Thursday without issues, but couldn't even rack in the front position.
I might switch to DB Floor press tonight to play it safe while still overloading the chest.

Bodyweight on August 12: 182.0 lbs
Lots of fluctuation in the past two weeks. Body composition has already improved despite scale not moving.
I added Creatine which might explain the weight increase then drop.

Haven't had a single calorie off-plan. Zero cravings. My mind is laser-focused on the goal.

Edit: It's been a while:
 
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Worlds Prep - Meso 1 week 3
Sets x Weight(lbs) x Reps

Monday
DB Floor Press 4 x 80 x 13,12,10,8
DB Floor Press 5 x 70 x 12,11,10,10,9
Cable Pushdowns EZ Neutral 5 x 65 x 15,13,12,11,10
EZ Upright Rows 5 x 85 x 14,12,11,10,9
EZ Curls 4 x 75 x 12,9,7,6

Tuesday
High Bar Squat 3 x 270 x 10,9,8
High Bar Squat 3 x 240 x 10,9,8
High Bar Good Morning 4 x 145 x 9,8,8
Smith Machine Calves 4 x 200 x 14,13,12,11

Wednesday
Close Grip Pulldown 4 x 150 x 11,10,9,9
Close Grip Pulldown 5 x 130 x 13,12,11,10,9
Bent Over Barbell Row 5 x 155 x 12,11,10,9,9
Meadows Rows 4 x 60 x 10,9,8,7,7
BB Shrugs 4 x 235 x 8,8,8
RC Planks 5 x BW x 2:00

Thursday
DB Side Delts 5 x 35 x 12,11,10,10,10
Partial Side Delts 6 x 55 x 13,12,12,11,11,11
DB kickbacks 5 x 25 x 15,15,15,15,15
Cable Curls Rope Grip 4 x 55 x 10,9,9,8
Cable Pushdowns EZ Close 6 x 57.5 x 15,14,13,12,11,10
Cable Facepulls Rope Grip 5 x 50 x 15,15,15,15,15

Friday
Conv. Deadlift 2 x 225 x 5,5
High Bar Squat 5 x 235 x 11,10,9,8,7
Single Leg Curls 3 x 80 x 10,9,9
45 degree back raise 5 x 55 x 12,11,10,9
Horizontal Calf Raises 5 x 270 x 11,11,10,10,9
Candlesticks 5 x BW x 11,10,9,8,7

Saturday
1-Arm Dumbbell Row 5 x 95 x 10,9,9,8,8
Chest Supported Rows 5 x 110 x 9,8,8,7,7
Neutral Grip Pulldown 5 x 150 x 10,9,8,7,7
Dumbbell Side Lateral Raise 5 x 35 x 12,11,10,9,9
2-Arm Dumbbell Curl 4 x 35 x 10,9,8,7
Weighted Decline Abs 4 x 45 x 14,13,13,12,12

Sunday
Cardio 60 min walk

Shoulder still not 100%, but I think I'll be fine for floor presses tomorrow.

Everything else is bang on, especially squats which sucks because I'm competing in Physique. Shoulders are progressing well, going to shoot for the 40s on Side Delts this week.

Finished day 2 of my holidays without cheating on the diet at all. I'm thinking about having a re-feed or two this week because
a) I want to enjoy my break a bit and go out with family and friends without bringing my Tupperware meal for once, I only see them once every two years.
b) when I'm back it's hell on earth; I'm increasing the calorie deficit, adding cardio, and going all-in until the show.

I'm really debating doing it though; everything is going so well and there is so much on the line with the upcoming nationals and worlds. I also feel guilty just thinking about it making me worried about how I'll feel if I actually do it. It might drop my cortisols levels, relax me and boost my metabolism, OR, it might make me anxious and worried until I hit stage weight... Tomorrow I'm sticking to the plan for sure, we'll see how the rest of the week goes.
 
Worlds Prep - 10 Weeks Out
Meso 1 week 4
Sets x Weight(lbs) x Reps

Monday
DB Bench Press 5 x 90 x 13,11,10,8,8
DB Bench Press 5 x 70 x 11,10,10,9,9
Cable Pushdowns EZ Neutral 5 x 75 x 20,17,16,14,14
EZ Upright Rows 5 x 90 x 15,14,14,13,13
EZ Curls 4 x 80 x 12,9,8,7

Tuesday
High Bar Squat 3 x 275 x 10,9,8
High Bar Squat 3 x 245 x 10,9,8
High Bar Good Morning 3 x 150 x 10,9,8
Smith Machine Calves 4 x 210 x 15,14,13,12

Wednesday
Close Grip Pulldown 5 x 160 x 15,14,13,12,11
Close Grip Pulldown 5 x 140 x 15,14,13,12,12
Cable Rows 5 x 150 x 15,14,14,13,13
Meadows Rows 5 x 60 x 13,12,11,11,10
BB Shrugs 5 x 245 x 8,8,8,8

Thursday
DB Side Delts 5 x 40 x 15,14,13,12,11
Partial Side Delts 5 x 60 x 15,14,13,12,11
Pushdowns SS Curls 3 x 95 x 20+15
Pushdowns 3 x 110 x 20,20,20
CG Curls 2 x 110 x 15,13
Pec Deck (60 sec) 5 x 105 x 20,20,20,20,20

Friday
Swivel Leg Press 5 x 360 x 20,20,20,20,20
Single Leg Curls 3 x 75 x 20,17,15
Dbl Leg Extensions 3 x 120 x 20,17,15
Calf Raises Machine 3 x 240 x 12,12,12

Saturday
1-Arm Dumbbell Row 5 x 100 x 11,10,9,9,8
Chest Supported Rows 5 x 115 9,8,8,7,7
Neutral Grip Pulldown 5 x 160 x 10,9,9,8,8
DB Side Delts 5 x 35 x 15,14,13,12,12
2-Arm Dumbbell Curl 1 x 40 x 5
2-Arm Dumbbell Curl 3 x 35 x 9,8,7

Sunday
AM Bike 40 min
PM Cardio 60 min (3mph 8%)

BW Aug 26: 183.8 lbs

Trip:
Had a blast. Ended up taking 5 days off the diet and enjoyed every single bite of it. I had some SUGAR PIE which is inimaginable around here. Overall, it only set me back 2 pounds which I'm incredibly thankful for, good thing I was running 2,800 calories maintenance going in. Went offroading, watched the UFC with friends, saw my family, visited Quebec city, celebrated my friend's 30th, I couldn't have asked for more.

Prep:
Had a solid week of training. I'm deloading this week and adding cardio to my routine. Got 2 mesocycles left which I intend to make the most out of. I'll peak perfectly at the end of the week of Meso #3.
Left shoulder is about 90%. Will play it safe with the pressing motions and add some face pulls if I can. Will tune back the leg volume a bit because Biking will be my main form of morning cardio.
 
Worlds Prep - 9 Weeks Out
Meso 1 Deload
Sets x Weight(lbs) x Reps

Monday
AM Bike 30 min
DB Bench Press 2 x 75 x 6,6
DB Bench Press 2 x 60 x 6,6
Cable Pushdowns EZ Neutral 2 x 57.5 x 10,9
EZ Upright Rows 2 x 75 x 8,7
EZ Curls 2 x 65 x 6,6

Tuesday
AM Bike 30 min
High Bar Squat 2 x 255 x 5,5
High Bar Squat 2 x 225 x 5,5
High Bar Good Morning 2 x 135 x 5,5
Smith Machine Calves 2 x 190 x 8,8

Wednesday
AM Walk 30 min
Close Grip Pulldown 2 x 145 x 8,8
Close Grip Pulldown 2 x 125 x 8,8
Cable Rows 2 x 130 x 8,8
Meadows Rows 2 x 50 x 7,7
BB Shrugs 2 x 225 x 4,4
RC Planks 2 x BW x 1:30

Thursday
AM Bike 30 min
Incline Bench 2 x 135 x 7,6
DB Side Delts 2 x 30 x 8,8
Partial Side Delts 2 x 50 x 8,8
Pushdowns SS Curls 2 x 50 x 10+7
Pushdowns 2 x 57.5 x 10,10
CG Curls 2 x 57.5 x 7,7
Pec Deck 2 x 95 x 10,10

Friday
Walk 30 min
Leg Press 2 x 340 x 10,10
Single Leg Curls 2 x 65 x 10,9
Leg Extensions 2 x 105 x 10,9
45 Deg Back Raises 2 x 45 x 6,6
Calf Raises Machine 2 x 220 x 6,6
Candlesticks 2 x BW x 5,5

Saturday
Bike 60 min.
Framing all day

Sunday
Walk 60 min.
Bike 30 min.

BW Sept 3: 179.6 lbs

Prep:
Shed quite a bit of weight during deload which is great. Pumped to be sub-180 already. I'm exactly where I should be 9 weeks out. Loads will start dropping on some exercise but I'm ok with that. The goal is to maintain high enough volume with the proper stimuli to keep the existing muscle. I like walking as cardio; low impact on CNS and body with a bit of added energy expenditure to my days. Got a flat on my bike and don't feel like fixing it, I fixed it twice this year already. I might switch to running stairs for a change as I used to in my boxing days.

School:
Taking two grad classes this semester: Statistics and Ethics. Kind of excited for the challenge. Stats is supposed to be the toughest class of the whole program. Quant is not my strength either; I'm ready to grind this one out.
 
Worlds Prep - 8 Weeks Out
Meso 2 Week 1
Sets x Weight(lbs) x Reps

Monday
AM Walk 30 min.
Incline Bench 3 x 145 x 11,10,9
Reverse Bench 3 x 155 x 9,8,7
DB Side Delts 3 x 30 x 16,14,12
Cable Pushdowns - V Close Grip 3 x 72.5 x 12,12,11
Cable Curls - V Close Grip 3 x 72.5 x 12,11,10

Tuesday
AM Walk 30 min.
Front Squats 3 x 185 x 12,11,10
Calf on Leg Press 3 x 185 x 25,22,19
Decline Abs 3 x BW x 30,25,20

Wednesday
AM Walk 30 min.
Assisted Pull-ups 3 x -55 x 14,12,10
BO Rows 3 x 155 x 10,9,9
Single Arm Lat Pulldowns 3 x 70 x 10,9,8
45 deg MTS Pulls 3 x 50 x 20,19,18
EZ French Press 4 x 50 x 20,18,17,16

Thursday
AM Walk 30min+Stairs 1x202
Side Chest Press 3 x 50 x 15,13,11
Pec Deck 4 x 130 x 13,12,11,10
Chest MTS 2 x 70 x 8,8
EZ Upright Row 3 x 70 x 15,14,13
Conc. Curls 3 x 35 x 9,8,7

Friday
AM Walk 30 min.+Stairs 1x202
SLDL 3 x 205 x 10,9,8
Leg Press ASS TO GRASS 3 x 360 x 15,15,15
Calf on Leg Press 4 x 360 x 19,17,13,12
Knee Raises 3 x bw x 25,23,21
MTS Triceps Extensions 3 x 40 x 12,9,8

Saturday
AM Walk 30 min.+Stairs 2x202
EV Walk 30 min.
Cable Pullovers 3 x 57.5 x 12,11,10
Meadows Rows 3 x 45 x 12,11,10
Machine MTS Rows 3 x 50 x 20,19,18
DB Shrugs 3 x 100 x 9,8,7
Hammer Curls 3 x 35 x 10,9,8
Reverse Flys Machine 3 x 70 x 16,15,14

Sunday
Cardio 3 x 30 min. Walks

BW Sept 9: 177.6 lbs

Lost 2 pounds this week, it's a bit faster than what people usually recommend but I'm not worried. I'd rather be lean early and increase my calories before the show to fill back up.

The left shoulder is back to 100%, I'm sure the low bar squatting was the issue.

Follow me on Instagram if you haven't yet! @Manuel.dufresne
 
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Worlds Prep - 7 Weeks Out
Meso 2 Week 2
Monday
AM Walk 30 min.
Incline Bench 4 x 150 x 11,10,9,8
Reverse Bench 4 x 160 x 9,8,7,7
DB Side Delts 4 x 30 x 16,15,14,13
Cable Pushdowns - V Close Grip 4 x 72.5 x 14,13,12,11
Cable Curls - V Close Grip 3 x 72.5 x 13,12,11

Tuesday
AM Walk 30 min.
Front Squats 3 x 190 x 12,11,10
Calf on Leg Press 3 x 190 x 25,22,19
Decline Abs 3 x BW x 33,30,27

Wednesday
AM Walk 30 min.
Assisted Pull-ups 4 x -50 x 14,12,11,10
BO Rows 4 x 160 x 10,9,9,8
Single Arm Lat Pulldowns 4 x 70 x 11,10,9,8
45 deg MTS Pulls 4 x 55 x 20,19,18
EZ French Press 5 x 50 x 22,20,18,16,14

Thursday
AM Walk 30 min.
Side Chest Press 4 x 55 x 15,13,11,9
Pec Deck 4 x 135 x 13,12,11,10,9
Chest MTS 2 x 70 x 9,9
EZ Upright Row 5 x 70 x 16,15,14,13,12
Conc. Curls 3 x 35 x 10,9,8

Friday
AM Walk 30 min. + Stairs - 1x202
SLDL 3 x 215 x 10,9,8
Leg Press 3 x 370 x 15,15,15
Calf on Leg Press 4 x 370 x 19,17,13,12
Knee Raises 5 x BW x 27,25,23,21
Triceps Extensions Machine (Dbl) 4 x 100 x 13,10,8,7

Saturday
AM Walk 30 min.+Stairs 5x202
EV Walk 45 min.
Cable Pullovers 4 x 57.5 x 13,12,11,10
Meadows Rows 4 x 50 x 12,11,10,9
Machine MTS Rows 4 x 55 x 20,19,18,17
DB Shrugs 4 x 100 x 10,9,8,7
Hammer Curls 4 x 35 x 10,9,8,7
Reverse Flys Machine 4 x 70 x 18,17,16,15

Sunday
AM Walk 45 min.
EV Threadmill 60 min (10%, 3.1 mph)

BW Sept 16: 176.6 lbs

Had a blast teaching the NPAA workshop on Sunday. It's pretty kool to see how far I've come and that I'm teaching beginners now. Combined with the fact that this prep is going so smooth, it really makes me feel like I know what I'm doing and that I deserve my pro card.

On a side note, everyday I realize more and more just how passionate I am about nutrition. I listen to Sigma Nutrition podcast every morning. I learn something that blows my mind in every single episode, I highly recommend you check it out.
 
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Worlds Prep - 6 Weeks Out
Meso 2 Week 3

Monday
AM Walk 45 min.
Incline Bench 5 x 150 x 11,11,9,9,8
Reverse Bench 4 x 165 x 9,8,8,7
DB Side Delts 5 x 30 x 17,16,15,14,13
Cable Pushdowns - V Close Grip 5 x 72.5 x 16,15,14,13,12
Cable Curls - V Close Grip 4 x 72.5 x 15,14,13,13

Tuesday
AM Walk 30 min.
Front Squats 3 x 195 x 12,11,10
Calf on Leg Press 3 x 195 x 25,22,19
Decline Abs 3 x BW x 35,33,31

Wednesday
AM Walk - 45 min.
Assisted Pull-ups 5 x -45 x 14,12,11,10,9
BO Rows 5 x 165 x 10,9,9,8,7
Single Arm Lat Pulldowns 4 x 70 x 12,11,10,9
EZ French Press (60 sec) 5 x 55 x 20,19,18,17,16
Cable Facepulls (60 sec) 4 x 47.5 x 20,20,20,20

Thursday
AM Walk 30 min.
Side Chest Press 5 x 55 x 16,14,12,10,9
Pec Deck 5 x 140 x 13,12,11,10,9
Chest MTS 3 x 75 x 9,9,9
EZ Upright Row 5 x 70 x 17,16,15,14,13
Conc. Curls 4 x 35 x 11,10,9,8

Friday
AM Walk 45 min.
SLDL 3 x 225 x 10,9,8
Leg Press 3 x 380 x 15,15,15
Calf on Leg Press 4 x 380 x 19,17,15,13
Knee Raises 5 x 29,27,25,23,21
Triceps Extensions Machine (Dbl) 5 x 100 x 14,13,12,11,10

Saturday
AM Walk 30 min.+Stairs 7x202
EV Walk 50 min.
Cable Pullovers 5 x 57.5 x 17,16,15,14,13
Meadows Rows 5 x 50 x 14,13,12,11,11
Machine MTS Rows 4 x 55 x 21,20,19,18
DB Shrugs 5 x 100 x 11,10,9,9,8
Hammer Curls 4 x 35 x 11,10,9,8
Reverse Flys Machine 5 x 70 x 22,20,18,16,15

Sunday
AM Walk 1:15 min.
PM Walk 45 min.
Planks 3 x 3 min + Leg Raises 3 x 20

BW Sept. 23: 176.0 lbs

The title says Worlds Prep but I gotta win the Nationals first. I'm competing in Calgary on November 2, and when I win, I compete for the Worlds in Missouri on November 16.

Got my posing routine pretty much nailed down and I'm stocked with it. It's simple enough to be a Men's Physique routine but detailed enough to be unique and eye-catching.

The weight loss slowed down a bit which calls for a reduction in calories. I'll cut some fat in my night time meals as I already get carbs then.
 
Loving the detailed write-ups! Keep it up and good luck on the goals! (Shouldn't need luck with the amount of work you're putting in)
 
Thanks MilkMan!! Keeping a log here definitely helps me make sense of my training. This new format also makes it super easy to look back for the info that I need.
 
Worlds Prep - 5 Weeks Out
Meso 2 Week 4
Monday
AM Walk 45 min.
Incline Bench 5 x 150 x 12,10,9,8,7
Reverse Bench 4 170 9,8,8,8
DB Side Delts 5 x 30 x 20,19,18,17,16
Cable Pushdowns - V Close Grip 5 x 72.5 x 20,19,17,17,16
SUPERSET:
Cable Curls - V Close Grip 5 x 72.5 x 20,18,17,16,16

Tuesday
AM Walk 45 min.
Front Squats 3 x 200 x 12,11,10
BB Calf 3 x 200 x 32,27,22
Decline Abs 4 x BW x 40.38.36.34

Wednesday
AM Walk 45 min.
Assisted Pull-ups 5 x -40 x 14,13,12,11,10
BO Rows 5 x 170 x 9,9,9,8,8
Single Arm Lat Pulldowns 5 x 70 x 13,12,11,10,10
EZ French Press (60 sec) 5 x 55 x 30,24,22,20,19
Cable Facepulls (60 sec) 4 x 52.5 x 20,20,20,20,20

Thursday
AM Walk 45 min.
Side Chest Press 5 x 60 x 16,15,14,13,12
Pec Deck 5 x 145 x 15,14,13,12,11
Chest MTS 5 x 80 x 10,9,8,7
EZ Upright Row 5 x 70 x 20,19,18,17,16
Conc. Curls 4 x 35 x 7,6,5,4

Friday
AM Walk 30 min.
SLDL 3 x 235 x 12,11,10
Leg Press 3 x 390 x 15,15,15
Horizontal Calf Machine 4 x 250 x 20,14,12,12
Knee Raises 4 x 5,5,bw,bw x 20,20,20,20
MTS Triceps Extensions Machine 5 x 50 x 17,10,9,9,9

Saturday
AM/EV Walks 45,45 min (15,600 steps)
Wide Grip Bench Downsets 3 x 185+135 x 12,11,10
CG Pulldowns Downsets 3 x 140+100 x 12,11,10
Leg Extensions Downsets 3 x 145+115 x 15,15,15
Cable Pushdowns Downsets 3 x 72.5+57.5 x 15,15,15
DB Side Delts Downsets 3 x 20+15 x 15,14,13
Hammer Curls Downsets 3 x 20+15 x 12,11,10
8 Minute Abs Circuits + 50 Leg Kickbacks

Sunday
AM/PM/EV Walk 60,45,60 min (20,000 steps)
Planks 3 x 3 min.

BW Sept. 30: 176.0 lbs

On the one hand, I'm quite shocked that my weight didn't go down. I've increased my step count a lot and cut my fats back to the minimum threshold (0.3g/lbs). I can't cut my protein anymore, so carbs are the last things to go.
On the other hand, I can see the bigger picture. I've noticed visual improvements and I know that a scale is just a tool, not an end all be all. The best I can do is to keep chipping away at it and eventually, it will come down.

I'm starting to implement Abs workouts daily to really tighten up, this will be the holy grail that will get rid of the last little bit of fat around the waist and give me the edge I need to win.

I'm deloading this week, which is unbelievably required right now. I'm pretty damn beat up TBH. I have a 3 weeks mesocycles (as opposed to the usual 4) coming up to peak for the November show. I'm incredibly pumped because I can push myself more in a 3-week window instead of holding back.

[Edit] Took over the NPAA Instagram for a day on Sunday. It was a lot of fun. Shared a few tips on contest prep and got some positive feedback.

Last but not least, I'm seeing one of my favorite band of all time tonight. Hard to pick a favorite song. It's probably Versus the World, or An ancient sign of storm coming, but this is today's vibe:

 
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Nationals Prep - 4 Weeks Out
Meso #2 - Deload
Sets x Weight(lbs) x Reps

Monday
AM Walk 45 min + Mixed Abs
Incline Bench 2 x 145 x 6,5
Reverse Bench 2 x 155 x 5,5
DB Side Delts 2 x 30 x 8,8
Cable Pushdowns - V Close Grip 2 x 72.5 x 8,8
Cable Curls - V Close Grip 2 x 72.5 x 8,8

Tuesday
AM Walk 45 min +Mixed Abs
PM Tread 30 min
Front Squats 2 x 185 x 6,5
Calf on Leg Press 2 x 185 x 15,13
Decline Abs 2 x BW x 20,19

Wednesday
AM Walk 45 min + Mixed Abs
PM Tread 30 min
Assisted Pull-ups 2 x -55 x 7,6
BO Rows 2 x 155 x 5,5
Single Arm Lat Pulldowns 2 x 70 x 6,6
45 deg MTS Pulls 2 x 50 x 15,12
EZ French Press 2 x 50 x 10,10

Thursday
AM Tread 60 min.
PM Walk 45 min
Side Chest Press 2 x 50 x 7,7
Pec Deck 2 x 130 x 8,7
Chest MTS 2 x 70 x 5,5
EZ Upright Row 2 x 60 x 10,10
Conc. Curls 2 x 30 x 5,5

Friday
AM Tread 60 min. + 8-minute abs
PM Bike 20 min
S-Leg Press 2 x 250 x 8,8
Calf Raises on S-Leg Press 2 x 250 x 8,8
Leg Extensions 2 x 130 x 7,7
Leg Curls 2 x 130 x 7,7
45 Deg Back Raises 2 x bw x 8,8

Saturday
AM Bike 30 min (10m cruise/(10-50 HIIT/10m cruise)
8 minute abs
Wide Grip Bench 2 x 135 x 5,5
CG Pulldowns 2 x 100 x 5,5
Pec Deck 2 x 100 x 5,5
CG Cable Rows 2 x 100 x 5,5
Cable Pushdowns 2 x 50 x 5,5
Cable Curls 2 x 50 x 5,5
DB Side Delts 2 x 20 x 5,5
Posing 15 min

Sunday
AM Bike 30 min Gear 10
Sliding Abs 3 x 50
Posing 10 min.

BW Oct 7 AM: 174.8 lbs

Recap
Rough week. The last meso smashed me to the ground. Then I got hammered at Amon Amarth. I ended up sick mid-week, which peaked on Saturday.
On top of that, I can't walk because my right foot hurts too much. I think I overdid it, pushing 15-20k steps daily hahaha. It's all good, when there's a will there's a way. I'm switching to the stationary bike which seems to be better anyway! I can sweat my ass off on that thing really quick.

Forecast
3 weeks peaking mesos starts today and I'm pumped. Basically have 18 more workouts before the nationals then peak week. I'm going to hit morning cardios, ramp up the posing, and evening weights moving forward. Calories have been 1,750 for a while now. I'm trimming them down again this week.

I questioned my life choices a lot this week, definitely hit the bottom of my prep. But, right now, I'm 200% confident. I'm so close, I cannot wait to peak and show off the hard work. The fire is lit again, I feel like when I felt when I started training for Physique.

And this, this was amazing. Highly recommend:
 
Nationals Prep - 3 Weeks Out
Meso #3 - Week 1
Sets x Weight(lbs) x Reps

Monday
AM Bike 30 min.
Abs 8 Min Abs lvl 2
Posing 20 min.
Meadow Dips 3 x 30 x 11,11,10
DB Bench 3 x 90 x 10,9,8
T-Bar Chest Press Dropsets 3 x 50+25 x 12/11/11
Delts Machine Dropsets 3 x 80+50 x 12/11/10
Cable Pushdowns - Side Grip Dropsets 3 x 65+50 x 12/11/10
Cable Curls - Side Grip Dropsets 3 x 57.5+42.5 x 8/7/6

Tuesday
AM Seated Bike 30 min. lvl6
Abs Leg raises 3 x 5# x 15,14,13 + 1 x bw 20
Posing 20 min.
Seated Leg Press Dropsets 3 x 290+250 x 12/12/12
Calf Raises on Seated Leg Press Dropsets 3 x 250+210 x 12/11/10
Leg Curls Dropsets 3 x 145+115 x 10/10/10
Leg Extensions Dropsets 3 x 130+85 x 10/9/8
45 Deg Back Raises Dropsets 3 x 25+bw x 10/9/8

Wednesday
AM Bike 30 min. Gear 10
Abs Abs Wheel from knees 3 x 30
Posing 20 min.
DB Upright Rows+DB Delts Dropsets 3 x 25+20 x 12/12/12
CG Lat Pulldowns Dropsets 3 x 60+42.5 x 11/11/11
CG Cable Rows Dropsets 3 x 60+42.5 x 11/11/11
45 deg MTS Rows Dropsets 3 x 40+30 x 12/12/12
MTS Triceps Extensions Dropsets 3 x 40+30 x 12/12/12

Thursday
AM Seated Bike 30 min. lvl6
Abs 8 Min Abs lvl 2
Posing 20 min.
Cable Flys Dropsets 3 x 25+20 x 12/12/12
Incline DB Bench Dropsets 3 x 50+35 x 12/11/10
EZ Bar Curls+Hammer Curls Dropsets 3 x 45+20 x 12/11/10
Smith Shrugs Dropsets 3 x 185+135 x 10/9/8
Reverse Cable Crossovers Dropsets 3 x 10+5 x 12/11/10

Friday
AM Bike 30 min. HIIT 10/10/10 @ 10-50 Gear 10
Abs Bicycle Kicks+Sides+Crunches 3 x 50,45,40
Posing 20 min.
Deadlifts 3 x 225 x 10,9,8
Hip Thrusts 3 x 132 x 12,11,10
DB Lunges 3 x 30 x 12,11,10
Seated Calf Raises Dropsets 3 x 90+45 x 12/11/10
DB Kickbacks Dropsets 3 x 20+15 x 12/11/10
DB Front Raises Dropsets 3 x 20+15 x 10/10/10

Saturday
AM Bike 30 min. HIIT 10/10/10 @ 10-50 Gear 11
Abs 8 Min Abs lvl 2
Posing BB'ing 10 min
Chest Supported Rows Dropsets 3 x 70+45 x 12/11/10
Kroc Rows Dropsets 3 x 60+45 x 12/11/10
Side Grip Pulldowns Dropsets 3 x 100+70 x 12/11/10
Reverse EZ Curls Dropsets 3 45+30 x 12/11/10
Partial Side Delts Dropsets 3 45+30 x 12/11/10

Sunday
AM Walk 45 min.

BW October 12: 173.6 lbs

Solid week of training. Loving this style with a lot of drop sets, lower weights and more reps. Definitely get crazy pumps.

Right foot is back to normal but I'll stick with bike in the AM, it's working well. Going to ramp up the intensity with more HIIT this week. I go hard for 10 sec on the minute for 10 rounds.
 
Nationals Prep - 2 Weeks Out
Meso #3 - Week 2

Monday
AM Bike 30 min.
Abs 8 Min Abs lvl 2
Posing 25 min.
Meadow Dips 4 x 35 x 12/12/11/11
DB Bench 4 x 95 x 10/8/8/7
T-Bar Chest Press Dropsets 4 x 50+25 x /12/11/10
Delts Machine Dropsets 4 x 80+50 x 13/12/11/10
Cable Pushdowns - Side Grip Dropsets 4 x 65+50 x 13/12/11/10
Cable Curls - Side Grip Dropsets 4 x 57.5+42.5 x 9/8/7/6

Tuesday
AM Seated Bike 30 min. lvl6
Abs Leg raises 3 x 5# x 15,14,13 + 1 x bw 20
Posing 25 min.
Seated Leg Press Dropsets 3 x 295+255 x 12/12/12
Calf Raises on Seated Leg Press Dropsets 3 x 255+215 x 12/11/10
Leg Curls Dropsets 3 x 150+120 x 10/10/10
Leg Extensions Dropsets 3 x 130+85 x 11/10/9
45 Deg Back Raises Dropsets 3 x 35+bw x 10/9/8

Wednesday
AM Seated Bike 40 min. lvl 6
Abs Low Bicycles+SidesSides 3 x 50
Posing 25 min.
DB Upright Rows+DB Delts Dropsets 4 x 25+20 x 14,13,12,11
CG Lat Pulldowns Dropsets 4 x 60+42.5 x 14,13,12,11
CG Cable Rows Dropsets 4 x 60+42.5 x 14,13,12,11
45 deg MTS Rows Dropsets 4 x 40+30 x 15,14,13,12
MTS Triceps Extensions Dropsets 4 x 40+30 x 15,14,13,12

Thursday
AM Bike 30 min. gear 12
Abs knee Abs Wheel 3 x 40
Posing 25 min.
Cable Flys Dropsets 4 x 25+20 x 14/13/12/11
Incline DB Bench Dropsets 4 x 50+35 x 13/12/11/10
EZ Bar Curls+Hammer Curls Dropsets 4 x 50+20 x 12/11/10/9
Smith Shrugs Dropsets 4 x 195+145 x 10/9/8/7
Reverse Cable Crossovers Dropsets 4 x 10+5 x 15/14/13/12

Friday
AM Bike 45 min. Gear 12
Abs Planks 3 x 2 min.
Posing 25 min.
Deadlifts 3 x 235 x 10,9,8
Hip Thrust 3 x 145 x 12,11,11
DB Lunges 3 x 35 x 12,11,10
Seated Calf Raises Dropsets 5 x 170+90 x 13/12/11/11/10
DB Kickbacks Dropsets 4 x 20+15 x 13/12/11/10
DB Front Raises Dropsets 4 x 20+15 x 12/11/10/9

Saturday
AM Bike 45 min. Gear 10
Abs Decline Abs 3 x 25
Posing 30 min.
Ev Walk 30 min.
Chest Supported Rows Dropsets 4 x 90+45 x 13/12/11/10
Kroc Rows Dropsets 4 x 65+45 x 13/12/11/10
Side Grip Pulldowns Dropsets 4 x 100+70 x 13/12/11/10
Reverse EZ Curls Dropsets 4 x 50+30 x 13/12/11/10
Partial Side Delts Dropsets 4 x 45+30 x 12/11/10

Sunday
Walks 30/15/20 min

Bodyweight October 20: 171.4 lbs

Prep Weight:
Beyond grateful for the check-in this morning. The weight hadn't gone down in a week. Stayed at 174 and I was really stressing out!

I thought I brought my very best package in my first show, and I was a bit too skinny on shows #2 & 3. Here are the last check-ins for comparison:
Show 1 ABBA Open: 174 lbs
Show 2 NPAA Open: 170 lbs
Show 3 NPAA Nationals: 170 lbs
Show 4 IPE Nationals: TBC
Show 5 IPE Worlds: TBC

Looks like I'll hit 170 or less for the Nationals, but much fuller than before given the two years I had to put on muscle. Then I'll have 2 more weeks to shred even more for the Worlds; this is beyond perfect!

Prep Training:
I'm overreached right now. I have one week of hard training left and I'm not sure what's the best way to approach it. I also have 2 midterms and a presentation, not helping the stress levels. Technically, I should go 5 sets on all exercises, but I'm not even sure it makes sense. That's a ton of volume. Another way to approach it is to keep 4 sets on the main stuff and go 5 on shoulders and arms. Or, to add a third dropset with even lighter weights for a sick pump... yeah, I like this one. Either way, the weights are not increasing this week.

General:
First visit today in quest of buying my first house. I've been listening to a ton of podcasts on real estate and I'm planning to Househack right away. Looking to buy a house with 3-4 rooms to have roommates help pay for the mortgage. Millenial Real Estate Podcast, highly recommend if you have any interest in the topic.
 
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Nationals Prep - 1 Week Out
Meso #3 - Week 3

Monday
AM Bike 30 min. 15xHIITs
Abs 8 Min Abs lvl 2
Posing 30 min.
Wide Grip Bench 5 x 185 x 12,11,10,9,8
Cable Flys Dropsets 5 x 20 x 30,27,24,21,18
T-Bar Chest Press 5 x 25 x 20,19,18,17,16
Incline DB Side Delts 7 x 15 x 20,18,16,14,12,10,8
Cable Pushdowns SS-> 5 x 42.5 x 30,28,26,24,22
DB Twist Curls 5 x 20 x 20,17,14,11,8

Tuesday
AM Seated Bike 30 min. lvl6
Abs 15 min. steam room w/ flex
Posing 30 min.
High Bar Squats 3 x 185 x 12,11,10
Good Mornings 3 x 95 x 15,14,13
Lunges 3 x bw x 20,20,20(each leg)
Horizontal Calf Raises 4 x 130 x 30,30,30,30
Hanging Leg Raises 3 x 20,20,20

Wednesday
AM Rowing 30 min. (5,500m lvl 3)
Abs 20 min. steam room w/ flex
Posing 15 min (Class...)
DB Pulldowns (Dual Pulley) 30sec 5 x 42.5 x 15
CG Cable Rows 30sec 5 x 42.5 x 15
45 Deg MTS Rows 30sec 5 x 40 x 15
Yates Rows 30sec 5 x 95 x 15
Thmbs Down Side Delts 30sec 5 x 15 x 15
Single Arm Side Delts 30sec 5 x 5 x 12
Cable Pushdowns 30sec 4 x 42.5 x 30
Abs on 45 deg back raises 3 x bw x 40 total

Thursday
AM Bike 30 min. 16 HIITs gear 10
Abs 17 min. steam room w/ flex
Posing 30 min.
Flys Machine 30 sec 5 x 115 x 15/15/15/15/15
Chest Press Machine 30 sec x 5 30 x 15/15/15/15/15
Shoulder Press Machine 30 sec x 5 20 x 15/15/15/15/15
DB Bent Over Shrugs 30 sec 5 x 50 x 15/15/15/15/15
Incline MTS One Arm Row 30 sec 8 x 20 x 15/15/15/15/15
Preacher Curls 30 sec 5 x 50 x 15/15/15/15/15
Reverse Cable Crossovers 5 x 10 x 15/15/15/15/15

Friday
AM Seated Bike 30 min. lvl 7
Abs 17 min. steam room w/ flex
Posing 30 min.
SLDL 60 sec 3 x 135 x 15,15,15
Leg Press 3 x 180 x 15,15,15
Seated Calf Raises 5 x 45 x 30,30,30,30,30
Single Leg Curls 3 x 30 x 15,15,15
Single Leg Extensions 3 x 30 x 15,15,15
DB Kickbacks 8 x 15 x 15,15,15,15,15,15,15,15
DB Front Raises 5 x 15 x 15,15,15,15,15

Saturday
AM Rowing 30 min gear 5 - 6,500 m
Abs PWO 10 min Steam room
EV Walk 30 min.
T Bar Rows 5 x 75 x 15,15,15,15,15
Kroc Rows 5 x 70 x 15,15,15,15,15
U/S Pulldowns 5 x 105 x 15,15,15,15
Reverze EZ Curls 5 x 45 x 20,19,19,19,19
Partial Side Delts 5 x 50 x 20,19,18,18,18
Partial Side Delts 3 x 40 x 20,20,20

Sunday [TBC]
AM Walk 45 min

Bodyweight October 26 am: 170.4 lbs

It's finally coming to an end and I have mixed feelings.

On the one side, it's been very challenging to balance work, my masters, and the amount of cardio and training required. Low levels of energies are an understatement; I've been averaging 4-5 hours of sleep lately. I feel like trash, and I'm a zombie half the time. I can't keep doing this forever, it consumes everything and there's no concrete benefit to my life except a few cool pictures.

On the other side, I look the best I have ever looked in my whole life. I finally feel good about my body and I wonder if I can sustain this low of a bodyfat because I quite like it. I attribute it to the increased amount of cardio, which I might keep programming moving forward. Also, I know this prep made me stronger mentally. My whole life was centered around the prep. This definitely gave me purpose. All in all, I enjoyed every second of it because I knew it would end someday.

I'll have to find something else to fill the gap. I've been itching for months to get back to BJJ... I think I want fitness and nutrition to take a smaller part of my life moving forward. It's not making me any money, and it's taking a ton of time and energy I could spend on actually living my life and creating a better future. I think I would be better off training for fun and enjoyment. It should be a mean to relieve stress from life, not to add a few more layers.

If you liked this post, check out my IG later this week; a reflection post on my prep and the past 2 years since my last show.
 
Nationals Prep - Peak Week
Meso #3 - Week 4
Sets x Weight(lbs) x Reps

Monday
AM Bike 30 min. 16 x HIITs lvl 10
Posing 30 min.
Abs 20 min Sauna
Lat Pulldowns 3 x 70 x 15,15,15
Rotating Curls 3 x 20 x 15,15,15
---
PM
Wide Grip Bench 5 x 185 x 12,11,10,9,8
Cable Flys Dropsets 5 x 20 x 30,27,24,21,18
T-Bar Chest Press 5 x 25 x 20,19,18,17,16
Incline DB Side Delts 7 15 x 20,18,16,14,12,10,8
Cable Pushdowns SS-> 5 x 42.5 x 30,28,26,24,22
DB Twist Curls 5 x 20 x 20,17,14,11,8

Tuesday
AM Rowing 30 min gear 5 - 6,500 m
Posing 30 min.
Abs 18 min Steam Room
Cable Rows 3 x 42.5 x 15,15,15
Side Grip Pulldowns 3 x 85 x 15,15,15
Reverse Flys Machine 3 x 55 x 20,20,20
Chest Flys Machine 3 x 100 x 20,20,20
45 Deg MTS Rows 3 x 30 x 20,20,20
Cable Pushdowns 3 x 30 x 30,30,30
---
PM
Seated Leg Press 3 x 250 x 15,15,15
Leg Curls 3 x 115 x 15,15,15
Horizontal Calf Raises 3 x 190 x 15,15,15
Leg Raises 4 x 5 x 15,15,15
45 Deg Back Raises 3 x 25 x 15,15,15

Wednesday
AM Treadmill 30 min 3mph 8%
Steam Room 15 min.

Thursday
AM Pump Up Workout
Squats 3 x 10 x 185
Leg Curl 3 x 10 x 130
Bench Press 3 x 10 x 175
Overhead Press 1 x8 x 95, 2 x 10 x 75
Incline Flyes 3 x 10 x 35
Tricep Pushdowns 3 x 10 x 50
Pulldowns 3 x 10 x 105
Chest Supp Rows 3 x 10 x 45
Side raises 3 x 10 x 20
Barbell Curls 3 x 10 x 45

BW October 31, 2019: 170.0 lbs

BOOM, perfect weight on the dot on the exact day it was planned: the last weigh-in before carbing up. Sleep has been getting worse and worse, I'm down to 3 hrs a night now, but I know I'll sleep well tonight with all the carbs I'm eating today. The rest will help to shed some water weight around the waist, and then I pretty much stop drinking from Friday noon to after the show on Saturday night to dry out.

Stay tuned for a recap after the show. Fingers crossed, shooting for the #1 spot!!
 
Bloodhy said:
I'll have to find something else to fill the gap. I've been itching for months to get back to BJJ... I think I want fitness and nutrition to take a smaller part of my life moving forward. It's not making me any money, and it's taking a ton of time and energy I could spend on actually living my life and creating a better future. I think I would be better off training for fun and enjoyment. It should be a mean to relieve stress from life, not to add a few more layers.

If you liked this post, check out my IG later this week; a reflection post on my prep and the past 2 years since my last show.
Click to expand...

Knowledge is the tool, bro
Wisdom is the craft!

All the best and I will stay tuned!
 
Nationals Recap
I placed 2nd and qualified for the Worlds Championship! I'm stocked!

Peaking:
Didn't peak properly which is my only disappointment. I feel like I didn't look like the amount of work I put in to get there. I was flat and watery. My metabolism is trashed right now, I need to deload eat and rest but that'll have to wait two weeks. I learned a lot from this though:
#1) Sleep is the most important factor that didn't go well during my prep
#2) Don't worry too much about peaking! If I handled that week like any other week and changed zero variables, even going as far as cardio and back training on the Saturday morning of the show, I would have looked a thousand times better. Any change can have a big impact when you're that far into a prep. Keeping things steady is probably a safe bet, especially after not competing for two years. My body changed but I followed the exact same protocol as before.

Thoughts
Overall, I reached my goal. I wanted to qualify for the Worlds and that makes me proud. I am disappointed in the package I brought, but I know deep down inside I put in the work I had to, even probably too much. It is a definite lesson learned though, and it makes me want to approach the sport with a lot less stress. My intent going in was always for this part of my life to be on cruise control. I want to be lean year-round and be able to step on stage with just a couple of weeks of light dieting, without worrying about peaking. I want to live a healthy lifestyle, that's it.

Accepting the second place took some time too. The winner totally deserved it, but I wasn't going there to be second...

Keeping my goals to myself is something I'll try to do better moving forward too. I felt like this didn't belong to me anymore because I hyped it so much and talked about it a lot.

All in all, I learned a lot about myself, my work ethic, and want I really want. This is a victory on many levels.

Cheat Meal:
Post-show meal: Nachos, 1/2 sugar pie, donuts, couple of beers, Nanaimo bar, Choc. bagel.
Sunday AM Meal: 1/2 sugar pie, protein pancakes, protein ice cream, Choc. bagel.
I stopped the bleeding early on Sunday morning and am already back on track because I compete again in two weeks. 5:30 am on Sunday I was at the gym already.

Planning ahead:
Going to be working as hard as I can in the next two weeks, will keep track on here for sure.

Sunday:
Treadmill
20 min. 3mph 8%

Cable Pulldowns
5 x 20 x 70 lbs

Cable Rows
5 x 20 x 35 lbs

Chest Press Machine
5 x 15 x 100 lbs

Chest Flys Machine
5 x 20 x 70 lbs

DB Pullovers
5 x 20 x 40 lbs

Posing
10 min.
 
Worlds Prep - 1 week out
Sets x Weight(lbs) x Reps

Monday Shoulders
AM
Stairmasters 60 min. level 6-7
Posing 15 min.
PM
OH Press 5 x 65 x 15,15,15,15,15
DB Side Delts 5 x 22.5 x 15,15,15,15,15
Front Raises 5 x 15 x 15,15,15
Reverse Flys machine 5 x 70 x 20,20,20,20,20
DB Shrugs 3 x 70 x 15,15,15
Arnold Press 3 x 20 x 20,20,20
Planks (15 sec) 5 x 1 min.

Tuesday Back & Bis
AM
Treadmill 60 min.
Posing 15 min.
Steamroom 15 min.
PM
Tbar Rows 5 x 50 x 20,20,20,20,20
45 deg MTS Rows 5 x 40 x 20,20,20,20,20
Neutral Lat Pulldowns 5 x 70 x 20,20,20,20,20
Inside Grip Pulldowns 3 x 70 x 20,20,20
45 Deg Back Raises 5 x bw x 20,20,20,20,20
Inside Hammer Curls 5 x 20 x 20,20,20,20,20

Wednesday Chest & Tris
AM
Bike 60 min.
Posing 15 min.
Steamroom 15 min.
PM
MTS Incline Chest Machine 5 x 40 x 20,20,20,20,20
Chest Flys Machine 5 x 70 x 20,20,20,20,20
DB Hex Press 5 x 20 x 20,20,20,20,20
Low Cable Flys 5 x 15 x 16,16,16,16,16
Cable Pushdowns Close 5 x 57.5 x 20,20,20,20,20
Cable Pushdowns Wide 3 x 42.5 x 20,20,20
Leg Raises 2 x 8# x 15,15
Leg Raises 2 x BW x 20,20

Thursday Shoulders
AM Rowing 60 min. 13km
Posing 15 min.
Steamroom 10 min.
PM
DB Upright Rows 5 x 20 x 20,20,20,20,20
Snatch Shrugs 5 x 135 x 20,20,20,20,20
High Cable Facepulls 5 x 35 x 20,20,20,20,20
Shoulder Press Machine 5 x 40 x 20,20,20,20,20
Side Delts Machine 5 x 50 x 20,20,20,20,20
Mixed Abs 6 min.

Friday Back & Bis
AM
Stairmasters 60 min. level 7
Posing 15 min.
Steamroom 10 min.
PM
Rack Pulls 5 x 135 x 20,20,20,20,20
Chest Supported Rows 5 x 45 x 20,20,20,20,20
One Arm Lat Pulldowns 5 x 27.5 x 20,20,20,20,20
High Incline CG Pulldowns 5 x 50 x 20,20,20,20,20
Reverse EZ Curls 3 x 30 x 20,20,20,20,20
DB Rotating Curls 5 x 17.5 x 15,15,15,15,15
Decline Abs 5 x BW x 30,30,30,30,30

Saturday Chest & Tris
AM
Bike 60 min Lvl 11
Chest Press Machine 5 x 100 x 20,20,20,20,20
Downward Cable Flys 5 x 20 x 20,20,20,20,20
Leg Press 3 x 230 x 10,10,10
Lying Leg Curls 3 x 110 x 10,10,10
Glute Machine 3 x 235 x 10,10,10
Abs Machine 3 x 80 x 10,10,10
MTS Tris Extensions 5 x 65 x 20,20,20,20,20
PM
Stairmasters 30 min. level 9
Seated Calf Raises 5 x 45 x 30,28,26,24,22
Kickback Machine 5 x 55 x 20,20,20,20,20
Side/Front Raises Supersets 3 x 15 x 15,12,9
Rope Grip Lat Pulldowns 5 x 70 x 20,20,20,20,20

Sunday
AM Treadmill 60 min 8% 3 mph
Steamroom 15 min.
PM Walk 30 min.

BW Nov 9&10: 172.0 lbs

Had a bit of a cheat meal on Friday night hence the extra energy on Saturday. Super pumped to be one week out. I'm starting peak week which I'm approaching totally differently.
Sunday->Wednesday = Water load & No Carbs, regular workouts.
Thursday = Zero water & No Carbs, rest day.
Friday = AM Full body workout and carb up on high GI, easily digestible carbs.
Saturday AM = Keep carbing up until showtime.

It's kind of high risk because a) I've never done it this way, b) there is a chance that I don't get dry doing it this way.
The alternative is the previous peak that I used, which didn't work properly anyway.
 
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