Road To The Stage

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ohnoudidnt

Banned
So, most of you know I injured my hip and it isn't getting better.

I've decided for my future health and being able to function that I am retiring from Powerlifting.

I've decided to take my shitty physique on stage and do a physique show sometime towards the end of next year. I'm working with a coach whom I can't disclose at the very moment but I will be bulking to about 240-250 and then cutting down for the show.

I'm going to post my workouts on here. I have dedicated my diet 100% to this and we shall finally see some absurd gains.
 
C

Creep

Member
Ok bro.. one door closes and another one opens for ya. Best of luck, I’ll be checking on your progress.
 
O

ohnoudidnt

Banned
Forgot to post the last 2 days of workouts, so I'll start with today's workout.

Lying Leg Curls:
60x15 (warm up)
90 3x15

Seated Leg Curls:
60 3x15 (every 5th rep is held for 5 seconds at bottom)

Straight Legged Deadlifts:
135x15
225x15
315x15
405x8

Plate Loaded Front Squat Machine (did hack squats on it):
90lbs x 15
180 x 15
270 x 15

Leg Press:
2 plates (per side) x 12
4 plates x 12
6 plates x 12
Drop Set
8 plates x 6
7 plates x 6

Superset (Leg Extensions, Sissy Squat Machine)
90lbs, bodyweight
4x12

Standing Calf Raises:
120lbs 3x15 (never trained calves)
 
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ohnoudidnt

Banned
Today was back and biceps.

Warm Up - Pull Ups
4x8

V Handle Rows superset with T Bar Rows
135 V handle, 135 T Bar
3x15, 1 Minute Rest after both

Palms Inward Lat Pulldowns superset with Lat Pushdowns
90 Inward, 60 pushdown
3x15, 1 minute rest after both

Hammer Strength Plate Loaded Pulldown superset with HS Low Row
90lbs per side for both
3x15, 1 minute rest after both

DB Rows superset DB Pullovers
90, 40
3x15, 1 minute rest

Curls superset Hammer Curls
20, 20
3x15, 1 minute rest

Drag Curls superset preacher curls
50, 50
3x15, 1 minute rest

Reverse Curls superset Isolation Curls
50bar, 15s
3x15, 1 minute rest
 
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ohnoudidnt

Banned
Today was chest and shoulders. Nastiest fucking pump.

Flat Bench superset with incline Flyes:
135, 25s
4x15, 1 minute rest

Incline Plate Loaded Overload Press Superset incline DB Press
45 per side, 45s
4x15, 1 minute rest

Incline HS Press superset Fly machine
70lbs per side, 40lbs
4x15, 1 minute rest

Shoulder Press plate loaded superset lateral raise machine
70lbs per side, 90lbs
4x15, 1 minute rest

DB Lateral Raise
20s 5x15

Upright Row Fixed Barbell
40lbs 4x15

DB Upright Row
20s 4x15
 
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ohnoudidnt

Banned
Yesterday was legs but I forgot to post. I don’t remember weights 100%.

Squats
45x12
135x12
185 4x12

Leg Press
4x15 4 plates per side

Sissy Squats
4x20

Leg Extensions
135 4x12

Lunges
4 sets of 50 feet, 5lbs per hand

Belt Squats
4x12 90lbs

Hack Squats
4x30 burnouts, 1 plate per side

Calf Raises
4x15 135lbs
 
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ohnoudidnt

Banned
Today was back and a little biceps.

Pull Ups (warm up)
2x12

Wide Grip Rows
60 x 15 (warm up)
135 4x15

Chest Supported Rows
90lbs 3x15

Medium Grip Cable Rows
120 3x15

V Handle Rows
150 3x15

DB Rows
90s 3x15

HS Low Rows
70lbs(per side) 3x15

Rack Pulls (2 inches or so below knees)
135x15
225x15
315x10 (probably could've done 20-30 but it isn't my focus)

Palms Inwards Lat Pulldowns
120 3x15

V Handle Lat Pulldowns
150 3x15

Plate Loaded HS High Pulls
70lbs per side, 3x15

Curls superset Hammer Curls
20s, 20 reps per set, 3 sets, 1 minute rest after both exercises are done
 
O

ohnoudidnt

Banned
Today was chest and shoulders, wife and I went ham.

Barbell Bench:
45x15
135x15
185 3x15

Plate Loaded Wide Grip Bench:
115 (per side)
3x15

DB Incline Bench superset Incline Flyes
50s, 25s
3x15

Incline HS Bench
70 per side
3x15

Seated Fly Machine
50 3x15

Lateral Raise Machine
150 3x15

Plate Loaded Shoulder Press
70 per side
3x15

DB Lateral Raises
25x15
30x12
Drop set
35x8
25x5
15x9
 
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