Power Physique

[Bloodhy]

KGB Meso - Week 1
PRs - Grappling - Striking - Cardio

Monday
AM Champs Boxing 45 min
PM 5/3/1
OH Press
8 x 115 (5+)
5 x 125 (J)
9 x 90 (5+)
Ghetto Chin-ups 75 x bw
Dips 75 x bw

Tuesday
AM Champs Boxing 45 min
PM Kickboxing 60 min

Wednesday (Canada Day)
PM 5/3/1
Conv. Deadlifts
8 x 315 (5+)
12 x 225 (5+)
GHR 75 x bw
Leg Raises 75 x 5#
DB Twist Curls 3 x 15,13,11 x 25#

Thursday
AM Champs Boxing 45 min
PM Kickboxing 60 min

Friday
AM Champs Boxing 45 min
PM Sparring 60 min (11 x 3 min rounds)
No-gi 3 x 5 min rounds

Saturday
AM 5/3/1
Bench
8 x 200 (5+)
5 x 210 (J)
12 x 155 (5+)
T-Bar Rows 75 x 75#
Flys Machine 75 x 115#
Side Delts Machine 5 x 10 x 50#
PM Bike 43 km

Sunday
Walk 60 min

Had my first sparring session since I stopped competing 7 years ago. It went better than I expected. Cardio and endurance are there. It was a lot of fun, really enjoyed it.

I was waiting for sparring before buying the boxing membership. Quickly realized that the cardio boxing will have zero carry-over. I will do my own morning workouts; I know what I need to work on.

 

[Bloodhy]

KGB Meso - Week 2
PRs - Grappling - Striking - Cardio

Monday
AM Fast Incline Walk - 30 min
PM Squats - 5/3/1
8 (5+) × 225
5 (5?) × 245
5 × 205
12 (5+) × 185 12
Single-Leg Press
90# x 12,11,10,9,8
Landmine Russian Twists
50# x 12,11,10,9,8

Tuesday
AM Shadowboxing 15 min
Skipping rope 15 min
Plank 5 min
Shadowkickboxing 10 min
PM Kingdom Kickboxing 60 min

Wednesday
AM Shadowboxing 15 min
Skipping rope 15 min
Plank 5 min
Shadowkickboxing 10 min
PM OH Press 5/3/1
OH Press Actual
6 (3+) × 125
3 (3?) × 130
3 × 110
10 (3+) × 95
Neutral Grip Chin-ups 75 × BW 12,11,10,9,8,7,6,5,4,3
Dips 75 × BW 12,11,10,9,8,7,6,5,4,3
Cable Curls 4 x 10 x 50

Thursday
AM Shadowboxing 15 min
Skipping rope 15 min
Plank 5 min
Shadowkickboxing 10 min
PM Kingdom Kickboxing 60 min

Friday
PM Sparring 60 min (10 x 3 min rounds)
Open Mat 45 min

Saturday
AM Deadlift 5/3/1
8 (3+) × 320
3 (3?) × 335
3 × 285
12 (3+) × 250
BB Shrugs 185# - 3 x 10
Delts Machine 55# - 5 x 10
Lat Pulldowns 100# - 5 x 10
Leg Raises x 5# - 5 x 15
Leg Raises x BW -3 x 15
PM Bike 38 km

Sunday
AM Walk 60 min
PM Bike 30 km

 

[Bloodhy]

KGB Meso - Week 3
PRs - Grappling - Striking - Cardio

Monday
Bench Press 5/3/1
8 (3+) × 210
3 (3?) × 220
3 × 185
12 (3+) × 165
T-Bar Rows 85# x 5 x 10
Flys Machine 130# x 5 x 10
Cable Rope Pushdowns 37.5# x 5 x 10

Tuesday
Kingdom Kickboxing 1:30 Hrs
Kingdom No-Gi 1:00 hr

Wednesday
Squats 5/3/1
8 (3+) × 245
3 (3?) × 260
3 × 225
12 (3+) × 190
Single-Leg Press 100# x5 x 10
Landmine Russian Twists 55# 5 x 10

Thursday
Rest

Friday
Kindgom Sparring 1:00 hr
Kingdom Marathon Rolling 1:00 hr

Saturday
Incline Bench 5/3/1
7 (1+) × 175
4 (1?) × 185
3 × 155
15 (5+) × 135
Lat Pulldowns 105# x 5 x 10
Cable Rows 105# x 3 x 10
Dips Machine 165# x 5 x 10
EZ Curls 60# x 5 x 10
Decline Abs 25# x 5 x 12
DB Uprights 25# 3 x 15,15,20
Bike 41 km

Sunday
Walk 45 min

 

[Bloodhy]

KGB Meso - Week 4
PRs - Grappling - Striking - Cardio

Monday
Deadlift 5/3/1
9 (1+) × 335
3 (1?) × 355
2 × 315
11 (5+) × 265
BB Shrugs 190# x 3 x 10
Delts Machine 65# x 5 x 10
Lat Pulldowns 110# x 5 x 10

Tuesday
Kingdom Kickboxing 1:15 hr
Kingdom No-gi 1 hr

Wednesday
Bench Press 5/3/1
8 (1+) × 225
4 (1?) × 235
3 × 205
12 (5+) × 185
T-Bar Rows 90# x 5 x 10
Flys Machine 135# x 5 x 10
Cable Rope Pushdowns 37.5# x 5 x 15,14,13,13,11
Reverse flys 40# x 3 x 15

Thursday
Rest

Friday
Marathon Rolling 1 hr

Saturday
Squat 5/3/1
9 (1+) × 260 (8+1GM)
3 (1?) × 275
3 × 230
15 (5+) × 205
Single Leg Press 110# x 5 x 10
SS Landmine Russian Twists 60# x 5 x 10
EZ Curls 60# x 5 x 12,12,11,10,10
SS DB Uprights 30# x 5 x 12,12,11,10,10
Cable Pushdowns 42.5 3 x 25
Bike 38.5 km

Sunday
Bike 1hr

Doing all of my training without a lifting belt.

Jumping right into a second cycle of 5/3/1 without deload.

Starting to work with my new coach next week, can't wait.

 

[Bloodhy]

KGB Meso - Week 5
PRs - Grappling - Cardio
Monday
Incline Bench 5/3/1
5 x 155
8 (5+) × 170
5 (5?) × 175
5 × 155
13 (5+) × 135 13
5 x 10 x 75 BBB

Machine Flys 135# x 5 x 12
SS Cable Pushdowns 42.5# x 5 x15,14,13,12,11
CG EZ Curls 50# x 3 x 15
SS EZ Upright Rows 50# x 3 x 15

Tuesday
Kindom No-Gi 1 hr

Wednesday
Sumo Deadlift 5/3/1
3 x 275
5 x 315
5 (5+) × 335
5 (5?) × 355
5 × 315
10 (5+) × 255
5 x 10 x 145 BBB
BO Rows 135# x 3 x 10
SS BB Shrugs 135# x 3 x 10
Lat Pulldowns 105# x 3 x 10
Lat Pulldowns 70# x 2 x 10

Thursday
Rest

Friday
Marathon Rolling 1 hr

Saturday
AM Bench 5/3/1
5 × 185
5 × 200
8 (5+) x 215
5 (5?) × 225
5 × 185
15 (5+) × 165
5 x 10 x 95 BBB
Cable Flys 20# 5 x 20
SS Cable Pushdowns 42.5# 5 x 20
Cable Curls 42.5# 5 x 15
SS Cable Upright Rows 30# 5 x 15
Facepulls 25# x 3 x 15
No-Gi Private w/ Chad 1 hr
PM Bike 1 hr

Tout va pour le mieux dans le meilleur des mondes.

 

[Bloodhy]

KGB Meso - Week 6
PRs - Grappling - Cardio
Monday
Squat 5/3/1
5 x 235
5 (5+) × 255
5 (5?) × 275
5 × 225
10 (5+) × 195
5 x 10 x 105 BBB
Single Leg Press 110# x 3 x 12
SS Landmine R-Twists Extnd 25# x 3 x 12
Abductor machine 235# x 3 x 15,13,11
Decline Abs 45# OH 3 x 12,10,8

Tuesday
Kingdom No-gi 1 hr

Wednesday
Incline Bench 5/3/1
3 × 165
6 (3+) × 175
3 (3?) × 185
3 × 160
13 (3+) × 140
5 x 10 x 75 BBB
Machine Flys 140# x5 x 12
SS Cable Pushdowns 42.5 5 x 17,16,15,14,13
EZ Curls 55# x 3 x 15
SS EZ Upright Rows 55# x 3 x 15

Thursday
Kingdom No-gi 1 hr

Friday
Marathon rolling... no show!
Bike 1 hr

Saturday
Sumo Deadlifts 5/3/1
3 × 315
8 (3+) × 355
3 (3?) × 375
3 × 315
10 (3+) × 27
BO Rows 140# x 4 x 10
BB Shrugs 145# x 4 X 10
Lat Pulldowns 110# x 4 x 10
Lat Pulldowns 75# x 3 x 10
SS Hanging Leg Raises 3 x 20,17,14
Preacher Curls machine 80# x 3 x 8

Sunday
AM Walk 45 min

Sucked that nobody showed up for the open mat on Friday night, I was finally able to go grappling three times in a week! All good, it was beautiful outside and I went for a bike ride instead.

 

[Bloodhy]

KGB Meso - Week 7
PRs - Grappling - Cardio

Monday
Bench 5/3/1
3 × 205
6 (3+) × 225
3 (3?) × 240
3 × 200
15 (3+) × 175
5 x 10 x 95 BBB
Cable Flys 25# x 3 x 20
SS Cable Pushdowns 47.5# x 3 x 20
Cable Curls 50# x 3 x 10
SS Cable Upright Rows 30#x 3 x 15

Tuesday
Kingdom No-Gi 1 hr

Wednesday
Squats 5/3/1
3 × 245
8 (3+) × 275
3 (3?) × 285
3 × 240
10 (3+) × 210
Landmine R-Twists 25# 3 x 15,14,13
Abductor 240# 3 x 15,13,11
Adductors 205# 3 x 10,10,10
Hanging leg raises 25

Thursday
Rest

Friday
Kingdom Marathon Rolling 1hr

Saturday
AM Incline Bench 5/3/1
3 × 170
8 (1+) × 185
2 (1?) × 200
3 × 170
12 (5+) × 150
Machine Flys 145# 5 x 12 xxxx
SS Cable Pushdowns 47.5# 5 x 17,16,15,14,13
EZ Curls 55# 5 x 16,15,14,13,12 xxxx
SS EZ Upright Rows 55# 5 x 16,15,14,13,12
45# Rise-up Decline Abs 3 x 15,11,9x
Bike 1 hr
No-gi Private w/ Chad 1 hr

Great week of training all around. I'm still progressing, but I'm beat up af so I'm going to deload next week. I don't have school on that week either, so I'll roll more than usual.

 

[Bloodhy]

KGB Meso - Week 8 Deload
PRs - Grappling - Cardio

Monday
Kingdom No-gi 1 hr

Tuesday
Kingdom No-gi 1 hr

Wed/Thu
Rest

Friday
Marathon rolling... no show!
Bike 1 hr

Saturday
Squats 2 x 10 x 185
Deadlifts 2 x 10 x 275
BO Rows 2 x 10 x 135
Shrugs 2 x 10 x 135
Incline 2 x 10 x 135
Pec Deck 2 x 10 x 130
Lat Pulldowns 3 x 10 x 100
SS Cable Pushdowns 3 x 10 x 47.5
EZ Curls 3 x 10 x 50
SS EZ Upright Rows 3 x 10 x 50
Decline abs w/ plate 3 x 10 x 25#
SS DB Side Delts 3 x 10 x 20#

No one showed up for open mat again FML.

Holidays right now, and kicking off the last year of my MBA next week. It's going incredibly busy between that, work, BJJ, lifting, and my NFP internship. I've been lining up mesos for years, but I might get away from that for a while.

 

[Bloodhy]

Holidays
PRs - Grappling - Cardio

Monday - Kelowna
Lat Pulldowns 3 x 12 x 130
One-Arm Smith Rows 1 x 10 x 95, 3 x 10 x 75
Smith Shrugs 2 x 10 x 225
Conc. Curls 3 x 10 x 30
Hanging Leg Raises 3 x 20

Tuesday
Rest

Wednesday - Jasper
Jasper Hike 2 hrs

Thursday - Hinton
AM Vertical Bench 3 x 12 x 100
Butterfly Chest Flys 3 x 12 x 80
Seated Tris Extension 3 x 12 x 70
Preacher Curls Machine 3 x 12 x 70
Delts Machine 3 x 12 x 40
Lat Pulldowns 3 x 10 x 115
PM Kingdom No-gi 1 hr

Friday - YEG
AM Bike 1 hr
PM Open mat... No shows!
CG Lat pulldowns 3 x 12 x 120, 2 x 15 x 70
Cable Rows 3 x 12 x 120, 2 x 15 x 70
EZ Curls 3 x 15 x 50
Conc. Curls 3 x 10 x 20
DB Shrugs 2 x 12 x 85
Reverse Flys 3 x 15 x 55, 2 x 15 x 40

Saturday
AM Bike 1 hr
Pec Dec 3 x 12 x 130, 2 x 15 x 85
Incline Side Press 3 x 12 x 40, 2 x 15 x 25
Dips machine 3 x 12 x 185
Cable Pushdowns Triple Downsets 3 x 12/12/12 x 50/35/25
Delts Machine 3 x 15 x 65, 3 x 15 x 40
Pallof Press 3 x 10ea x 30
Hanging Leg Raises 3 x 15/13/11 x 5#

Sunday
Walk 30 min

Drove from Edmonton through Banff and to Kelowna. Went to Osoyoos for a day. Stayed in Kelowna for a few days. Drove back through Kamloops and stayed in Jasper for a few more days. No plan, no agenda. It was a great holiday.

 

[Bloodhy]

Versus the Shadows - Week 1
PRs - Grappling - Cardio
Monday
Kingdom No-gi 1 hr

Tuesday
Lat Pulldowns Neutral Grip
2 x 13 x 120
2 x 16 x 75
MTS Rows
2 x 11 x 70
2 x 16 x 40
DB Twist Curls
3 x 13 x 30
BB Curls
3 x 15 x 50
DB Shrugs
3 x 13 x 85

Wednesday
Pec Dec
3 x 13 x 130
2 x 16 x 85
Incline Side Chest Press
3 x 13 x 40
2 x 16 x 25
Cable Pushdowns Downsets
3 x 13/13/13 x 50/35/25
EZ French Press
3 x 13,12,13 x 60
Delts Machine
3 x 16 x 65
2 x 16 x 40
Decline Abs
3 x 22,20,18 x bw

Thursday
Kingdom No-gi 1 hr

Friday
Rest

Saturday
Open Mat... No shows!!
Bike 1 hr
Single-Leg Press
3 x 10ea x 90
Single-Leg Extensions
3 x 11,10,10 x 50
Single-Leg Curls
3 x 11,10,10 x 50
Single-Leg BB SLDL
3 x 8ea x 75#
Landmine Russian Twists
3 x 20ea x 10
Abductor Machine
3 x 12 x 235
EZ Skulls SS EZ Curls
5 x 15/15 x 40

4th out of the last 5 open mats with no shows... Super disappointing. It even changed to Saturday afternoon instead of Friday evening and still no impact on attendance. I hope people get back into a routine after this long weekend and start showing up again.

Otherwise, backed off quite a bit on lifting heavy and it feels good so far. I'm using prevention to manage my recovery this semester.

 

[Bloodhy]

Versus the Shadows - Week 2
PRs - Grappling - Cardio

Monday (Holiday)
Abs Wheel 3 x 7,6,5
Bike 1 hr

Tuesday
Lat pulldowns Neutral grip
3 x 14 x 120
2 x 17 x 75
MTS Rows
3 x 12 x 70
2 x 17 x 40
DB Twist Curls
3 x 10 x 35
BB Curls
3 x 10 x 60
DB Shrugs
3 x 14x 85
1-1/2 Hanging Leg Raises
3 x 13,11,19 x bw

Wednesday
Pec Dec
3 x 14 x 130
2 x 17 x 85
Incline Side Chest Press
3 x 14 x 40
2 x 17 x 25
Cable Pushdowns Downsets
3 x 14/14/14 x 50/35/25
Delts Machine
3 x 17 x 65
2 x 17 x 40

Thursday
Kingdom No-Gi 1 hr

Friday
Rest

Saturday
Kingdom Marathon Rolling 1 hr
Single-Leg Press
3 x 12,11,11 x 90
Single-Leg Extensions
3 x 12 x 50
Single-Leg Curls
3 x 12 x 50
Single-Leg BB SLDL
3 x 10,9,9 x 75
Rotating Abs Machine
3 x 12 x 85
Kickback Machine
3 x 11,10,10 x 60
Adductor Machine
3 x 10 x 205
Reverse Flys Machine
4 x 20 x 55

Sunday
Walk 1 hr

 

[Bloodhy]

Versus the Shadows - Week 3
PRs - Grappling - Cardio

Monday
No-gi 1 hr

Tuesday (Gym Fully Booked)
Abs Wheel 3 x 8,7,6
DB Curls 3 x 20 x 20#
Alt DB French Press 3 x 20 x 20#
DB Side Delts 3 x 20 x 20#
Stairs w/ bike 5 x 200

Wednesday
CG Lat Pulldowns
3 x 16,16,15 x 120
2 x 17 x 80
Pec Dec
3 x 15 x 130
2 x 17 x 90
MTS High Rows
3 x 15 x 60
2 x 18 x 40
Incline Side Chest Press
3 x 15ea x 45
Tris Ext Machine
3 x 20 x 70
DB Shrugs
3 x 18 x 75
SS Decline Abs
3 x 20 x bw
EZ Curls
1 x 10 x 75

Thursday
No-gi 1 hr

Friday
EV Walk 40 min

Saturday
Marathon Rolling 1 hr
Single-Leg press
3 x 13,13,12 x 90
Sibgle-Leg SLDL
3 x 11,10,10 x 75
Single-Leg Extensions
3 x 12 x 55
Single-Leg Curls
3 x 12 x 55
Kickback Machine
3 x 12 x 60
Rotating Abs Machine
3 x 14,14,13 x 85
Adductor Machine
3 x 11 x 205
Abductor Machine
3 x 11 x 205
Reverse Flys Machine
3 x 20 x 60
Plate Curls SS Cable Pushdowns
3-4 min.

Sunday
PM Walk 1 hr

BW: 196 lbs
Avg Cal intake: 2,800/day

Will push it one more week and then deload. This training is perfect right now. No-gi x 3, Weights x 3, and a cardio session. I can fit everything in and still recover, as long as I don't push too heavy, both in intensity when rolling and weights used.

 

[Bloodhy]

Versus the Shadows - Week 4
PRs - Grappling - Cardio

Monday
No-gi 45 min

Saturday/Sunday
Walk 1 hr

I got an opponent in a Scarf Hold on Monday and heard the loudest POP I've ever heard, coming from my rib cage. Shortly after, I couldn't move, bend, or even breathe without it hurting like an SOB. I was scared I cracked a rib, but I'm sure it was just an intercostal muscle injury.

Took me a couple of days to identify the cause, but here it is. Two weeks ago, I thought I would start doing this "Rotating Abs Machine", it should help with my sweep and takedowns, right? NOPE.

It's almost all healed up now. I plan on hitting the weights this week and do some isolation work, and get back to rolling next week.

 

[Bloodhy]

Versus the Shadows - Week 5
PRs - Grappling - Cardio

Monday
MTS Shoulder Press
3 x 12 x 50
2 x 15 x 40
MTS Curls
3 x 12 x 30
2 x 15 x 20
MTS Tris Ext
3 x 12 x 40
2 x 15 x 30
Delts Machine
3 x 15 x 65
Alt. DB Bicep Curls
3 x 10 x 30
Cable Pushdowns
5 x 15 x 42.5

Thursday
Chest Flys Machine
3 x 10 x 145
2 x 15 x 100
Chest Press Machine
3 x 10 x 60
DB Shrugs
3 x 12,11,10 x 90
Hammer Curls
4 x 10,9,8,7 x 35
Cable Pushdowns
3 x 12,11,10 x 57.5

Friday
S-Leg Press
3 x 12 x 270
Leg Curls
3 x 12 x 130
S-Calf Raises
3 x 18,17,16 x 170
Glute Kickbacks
1 x 20 x 60

Saturday
MTS Rows
3 x 12 x 60
3 x 15 x 50
Rear Delts Flys
3 x 17 x 60
2 x 20 x 45
MTS Tris Ext.
3 x 20 x 65
2 x 20 x 50
Conc. Curls
3 x 10,10,9 x 30
2 x 9,8 x 20
Single Arm Cable Pushdowns
3 x 15ea x 15

Another week or two before I can get back into grappling.

 

[Bloodhy]

Versus the Shadows - Week 6
PRs - Grappling - Cardio
Monday
Forgot facemask, no gym.

Tuesday
Bike 30 min
Walk 45 min

Wednesday
Stairs 7 x 200

Thursday
MTS Shoulder Press
3 x 12 x 55
2 x 18 x 40
Preacher Curls Machine
3 x 12,11,10 x 80
2 x 12,11 x 65
Tris Extensions Machine
3 x 20,19,18 x 80
2 x 20 x 60
MTS High Rows
2 x 12 x 60
3 x 15 x 45
MTS Chest Press
2 x 12 x 60
3 x 15 x 45

Friday
Seated Leg Press
3 x 12 x 275
Leg Curls
3 x 15,15,14 x 130
S-Leg Press Calf Raises
3 x 20 x 175
Glute Kickbacks
3 x 20 x 70
Abductors
3 x 12 x 240
Adductors
3 x 12,12,11 x 240

Saturday
Pec Deck
3 x 12 x 145
2 x 16 x 100
MTS Rows
3 x 13 x 60
2 x 16 x 50
Side Delts Machine
3 x 15,14,14 x 70
2 x 16,15 x 50
EZ Skulls SS EZ Curls
3 x 18/15 x 50
1 x 18/15 x 40
DB Shrugs
1 x 20 x 90

 

[Bloodhy]

Versus the Shadows - Week 7
Monday
AM Elk Island Lake Moss 12.6km 2:00 hrs
PM CG Lat Pulldowns
3 x 13 x 120
2 x 16 x 100
Lying Leg Curls
3 x 11,11,10 x 100
DB Upright Rows
3 x 15 x 27.5
2 x 15 x 22.5
DB Twist Curls
3 x 15,13,11 x 27.5
2 x 12 x 22.5
DB Skulls
3 x 15 x 25
2 x 15 x 20
DB Bent Over Shrugs
3 x 13,12,11 x 70
Cable Pushdowns SS Cable Curls
5 x 15/15 x 35
Hanging Knee Raises
3 x 15

Tuesday
AM Planks 3 x 1 min
EV Walk 1 hr

Wednesday
EV Walk 1:20

Thursday
Chest Press 3 x 10 x 160
Lat Pulldowns 3 x 10 x 130
DB Side Delts 3 x 12 x 25
EZ Curls SS Cbl Pushdowns 3 x 15,12,9 x 50/50

Saturday
AM Squats 3 x 10 x 185
SLDL 4 x 10 x 135
BB Shrugs 3 x 8 x 185
Calf Raises Mach. 3 x 10 x 190
Knee Raises 3 x 20 x bw
Conc Curls 3 x 12,11,11 x 25
EZ French Press 3 x 15 x 50

Sunday
AM Walk 1:00 hr

 

[Bloodhy]

Ashes Meso - Week 1
Monday
Incline Bench 3 x 160 x 8,8,8
BB Rows 3 x 150 x 10,9,8
Side Delts 3 x 25 x 13,12,11
Conc Curls 3 x 30 x 12,12,12
Kickbacks 3 x 17.5 x 10,10,10

Tuesday
Walk 60 min

Wednesday
Pulldowns 3 x 130 x 11,11,11
Snatch Shrugs 3 x 185 x 10,10,10
Pec Deck 3 x 145 x 12,11,10
Cable Rope Curls 3 x 42.5 x 12,11,10
Cable Rope Pushdowns 3 x 42.5 x 12,11,10

Thursday
Walk 30 min

Friday Pump
DB Military Press 3 x 40 x 16,14,11
Arnold Press 3 x 20 x 12,12,12
MTS One Arm Chest 4 x 40 x 10,10,10,10
MTS High Rows 4 x 50 x 18,16,15,14
EZ French Press 3 x 60 x 13,12,11
BB Curls 3 x 60 x 13,12,11

Saturday
High Bar Squat 3 x 190 x 11,10,10
Sumo DL 3 x 230 x 11,10,10
Single Leg Curls 2 x 50 x 25,18
Seated Calf 3 x 90 x 13,12,11
Seated Calf 2 x 45 x 15,13
45 deg Back Raises 3 x 25 x 10,9,8
Leg Raises 3 x 5 x 15,13,11

Sunday
AM Walk 2:00 hrs

Great first week of this new Meso

 

[Bloodhy]

Ashes Meso - Week 2
Monday
Incline Bench 4 x 165 x 8,8,8,7
BB Rows 4 x 155 x 10,9,8,7
Side Delts 4 x 25 x 14,13,12,11
Conc Curls 3 x 35 x 10,10,9
Kickbacks 4 x 20 x 10,10,10

Tuesday
Bike 30 min - 276 cals

Wednesday
Pulldowns 4 x 135 x 11,11,11,10
Snatch Shrugs 4 x 190 x 10,10,10,9
Pec Deck 4 x 150 x 12,11,10,9
Cable Rope Curls 4 x 50 x 12,11,10,9
Cable Rope Pushdowns 4 x 50 x 12,11,10,9

Thursday
Incline Walk 30 min - 320 cals 12% 3.1mph

Friday Pump
DB Military Press 4 x 45 x 16,13,10,7
Arnold Press 4 x 22.5 x 12,12,12,12
MTS Incline One Arm Chest 4 x 40 x 16,15,14,13
MTS High Rows 4 x 55 x 18,16,15,14
EZ French Press 3 x 65 x 13,12,11
BB Curls 3 x 65 x 13,12,11

Saturday
High Bar Squat 4 x 195 x 11,10,10,10
Sumo DL 3 x 245 x 11,10,10
Single Leg Curls 2 x 55 x 25,18
Seated Calf 3 x 95 x 13,12,11
Seated Calf 3 x 50 x 15,15,15
45 deg Back Raises 3 x 35 x 10,9,8
Leg Raises 3 x 8# x 15,13,11

 

[Bloodhy]

Ashes Meso - Week 3
Monday
Incline Bench 5 x 170 x 8,8,8,7,7
BB Rows 5 x 160 x 10,9,8,7,7
Side Delts 4 x 30 x 13,12,11,10
Conc Curls 3 x 35 x 11,9,7
Kickbacks 3 x 22.5 x 10,10,10

Tuesday
Incline Walk 40 min - 394 cals 11% 3.0mph

Wednesday
CG Pulldowns 5 x 135 x 13,12,12,11,10
Snatch Shrugs 4 x 190 x 13,12,11,10
Pec Deck 5 x 155 x 12,11,10,10,9
Cable Rope Curls 5 x 50 x 13,12,11,9,7
Cable Rope Pushdowns 5 x 50 x 14,13,12,11,9

Thursday
Incline Walk 40 min - 418 cals 12% 3.0 mph

Friday PUMP
DB Military Press 4 x 45 x 20,17,13,10
Arnold Press 5 x 25 x 12,12,12,12,12
MTS One Arm Chest 4 x 50 x 15,14,13,12
MTS High Rows 4 x 60 x 20,18,16,14
EZ French Press 3 x 70 x 15,13,11
EZ Curls 3 x 70 x 15,13,11

Saturday
High Bar Squat 5 x 200 x 12,11,11,10,10
Sumo DL 3 x 255 x 11,10,10
Single Leg Curls 2 x 60 x 25,18
Leg Raises 3 10 15,13,11
45 deg Back Raises 3 x 45 x 10,9,8
Seated Calf 3 x 100 x 15,14,13
Seated Calf 3 x 50 x 16,15,15

Experimenting with shorter mesos. Deload next week.

 

[Bloodhy]

Ashes Meso - Week 4 - Deload
Monday
20 min Cardio - 200 cals 12% 3.0 mph
Incline Bench 2 x 160 x 5,5
Snatch Shrugs 2 x 185 x 6,6
Side Delts 2 x 25 x 6,6

Tuesday
20 min Cardio - 208 cals 12% 3.1 mph
CG Pulldowns 2 x 130 x 6,6
BB Rows 2 x 150 x 5,5
Conc Curls 2 x 30 x 6,6
Kickbacks 2 x 17.5 x 6,6

Wednesday
Walk 1 hr

Thursday
20 min Cardio 210 cals 12% 3.1 mph
Pec Deck 2 x 145 x 6,6
DB Military Press 2 x 40 x 6,6
Arnold Press 2 x 20 x 6,6
Cable Rope Pushdowns 2 x 42.5 x 6,6
Cable Rope Curls 2 x 42.5 x 6,6

Friday
20 min Cardio 220 cals 13% 3.1 mph
MTS One Arm Chest 2 x 40 x 5,5
MTS High Rows 2 x 50 x 8,8
EZ French Press 2 x 60 x 6,6
EZ Curls 2 x 60 x 6,6
Leg Raises 2 x 8 x bw
PM Elk Island Hike - Lake Moss Trail 2.5 hrs

Saturday
20 min Cardio 181 cals
Single leg curl 2 x 6 x 50
Seated calf raises 2 x 5 x 90
Lat Pulldowns 2 x 5 x 100
MTS High rows 2 x 6 x 45
Cable curls 2 x 5 x 42.5
Cable pushdowns 2 x 5 x 42.54
PM Walk 1 hr

I have to do a longer meso next for my next deload to line up with my trip to Quebec. Gyms are closed there, and will likely stay closed for a while. Time to finish off the year with a bang!