Instagram story viewer> @sugashane_ifbbpro> Tagged

SUGA SHANE † IFBB PRO

@sugashane_ifbbpro

12.8K

followers

1054

following

Follower of Christ. ✝️ 🇵🇭🇨🇦
Code - SUGA ↓
@mutantnation
@teamacewear
@suga_muscle

POSTS STORIES REELS TAGGED

Current Off Season Training Set Up + Chest/Arm Day

Day 1: Chest/Delt/Tri
Day 2: Back/Rear/Bi
Day 3: Off
Day 4: Chest/Delt/Tri 2 (Delt focused)
Day 5: Back/Rear/Bi 2
Day 6: Off
Day 7: Chest/Arms
Day 8: Legs/Back
Day 9: Off

Really been enjoying this 2 days on 1 day off approach as it’s giving me a good bit of time between each body part while keeping frequency high. I am currently hitting abs/calves as well each 3 day block, not leaving any stone unturned and putting effort into the boring stuff.

Main focus for the split is to really bring up my chest/back and arms. Definitely feel like it’s working so far. 3.5 weeks into the off season and things are trending in the right direction.

#OffSeason #Growing #IFBBPro #MensPhysique

Chest + Arm Day

This is definitely more of an arm day than chest but still getting in quality chest volume that will add up overtime.

Machine Fly 3x12-15

Machine Chest Press 2x12-15 1x8x3 Cluster Set

Added the band this week as I topped out at 18 reps with the stack last rotation. Will likely have to add thicker bands or swap the movement out for something more progress-able later on. This machine hits tho so will use it as long as I can.

Machine Preacher Curl 2x10-12 1x15+

First time in a while doing a bilateral preacher curl but have found this one feels good and even arm to arm so will keep it in.

Cable Tricep Extension 2x12-15 1x10-12DS

Deff my favourite cable tricep variation as this handle doesn’t hurt elbows or wrists at all. 2 working sets to failure, then increase weight and into a drop set. Triceps were pumped after these.

Dual D-Handle Cable Curl 2x12-15

Really solid bicep movement as you can safely load the biceps in a fully stretch position…. Upon further review I kinda blew it there and should get a bigger stretch on these. This is a huge benefit to filming your sets, is seeing where you can improve.

Incline Cable Ext? 2x10-12

Really liking this movement. Trying to keep my Elinor’s pointed up at the roof and getting a really good stretch on the triceps.

DB Hammer Curl 1x6-9 1x15-18 (Each Arm)

Nothing fancy here, executing the basics and getting better at them each week.

170G Extra Lean Ground Beef
500G

72

7

SWIPE WORKOUT.

One of my two Back/Rear/Bi days that I’m running to blow up my back this offseason. Back thickness and density are a big focus as I have the width already. Giving my all on these days to make sure next season I come back way better, not just bigger.

Assisted Pull Ups 3x8-12

Been really enjoying starting my workout with these, took a bit to get used to but now I find I’m getting a great connection and it really warms up the back for the rest of the session.

MEGAMASS Row 2x10-12 1x12-15(2 second hold in stretch)

If you haven’t tried this machine yet I just gotta say it is awesome. You will often see people load this up way too heavy and the reps and ROM go out the windrow. You’ll get more out of less, control the weight, drive your elbows back as far as possible without jerking your chest off the pad.

Lat Pulldown 2x9-12 1x12-15(2 second hold in the stretch)

Self admittedly I am not good at this movement, it’s a good bit weaker than my neutral grip pulldown, as I haven’t done these consistently in years. Keeping it in as it’s a movement pattern I can progress a lot and something I want to get better at.

SA Machine Row 2x10-12

Been loving this movement for my single arm row. I find I struggle feeling the same contraction on my left and right lat so using a machine with a fixed path it feels much more even side to side.

SA Cable High Row 3x8-10

Big focus on these is keeping a constant tension on the lats. This means not overstretching through the scapula and shoulder joint. You will have to lower the weight a little as your lat is on and firing at every part of the set so it will fatigue faster. Crazy pump from these.

Rack Pulls 2x8-10

@_cutz_ told me to put em back in the program so they’re back.

To make rack pulls work better you don’t need to load up a crazy amount of weight, focus on control through every part of the rep, no bouncing, and squeeze you’re shoulder blades together and stick your chest out at the top of the rep. You’ll feel your lats and traps engage like crazy.

Rear Delt Fly 3x10-15

As my delts are a big strong point to my physique I don’t have a day with a huge delt focus so delt volume is spreads throughout t

3

5

The Journey to becoming a Pro

9 years
14 shows
5 regional shows
9 Pro qualifiers

We learned a lot over the past 9 years.
We learned through experience.
We learned through loses.
We learned through a lot of emotional decisions.
We learned how to be a bodybuilder.

This was gods path for me ✝️
I

Show 1: Leigh Brandt Muscle Classic 2017

Open Class A Win
Lost in overall

140lbs soaking wet

Like anyone’s first show - this was the hardest prep I’ve ever done. Not just because i didn’t truly know what i was getting myself into - it was mainly the methods that were used. None of it makes sense to this day.

I was told to use gear right away.
Chicken rice and broccoli for 5 meals.
No salt, no stevia, no hot sauces. Just plain meals for 18 weeks.
On my reverse I was told not to ask for any substitutions.

I said F that and gained 25lbs in 2 weeks. I gained 25lbs not because i threw in the towel - it’s because the guidance was not there.

Show 2: Vancity Showdown 2020

This was when the CPA formed and I was able to be in true novice and novice again.

True Novice win
Novice win
Open Class A win
Overall Win

163lbs here but also not lean enough compared to what I got to for my pro win. If I was to guess I should have been 156 here or so.

I took 3 years off because god blessed me with Jaden.

This was a prep that was much smoother than the first. It was my longest prep for a regional show. I started prep in November 2019 and this show was late into 2020 because Covid kept cancelling shows. I was aiming for LBMC 2020 when Covid hit. I was 13 days out when this happened.

I pushed through prep with equipment i had at home and bought a Stationary Bike for cardio.

This prep showed me that I could stay locked in for an extended amount of time. I could do more than what people consider the length of a prep. After this prep I stopped counting how long I was in prep and I just got it done.

Show 3: North Americans 2021

This show taught me humility. It humbled me.

3rd call outs. 163lbs here. Same as my last show but much leaner.

I truly thought I was turning pro here. I’ve excelled and won at every sport growing up and was not used to losing s

686

90

A journey rediscovered. A path where i stumbled, fell and felt sorry for myself & grave given where it wasn’t deserved.
Ready for it all with patience and discipline this go around. Grateful to @jayden_snyder for his patience & @sugashane_ifbbpro for his unwavering friendship, brotherhood and motivation. All glory to God.
#BTYFitness

3

13

Final push | 2 days out from @sasquatchproam
My dawg @sugashane_ifbbpro 📈

Tank @ironsanctuaryapparel
Gym @tigergategym

Fueled by @hd.muscle ❌ @mutantnation

3

2

Coming to the end of this health phase / reverse diet, definitely can say with confidence this is the best reverse I’ve ever done. The goal was always simple set myself up in the best possible position for the off season. Managed to keep weight in check being 6lbs over my stage weight, food now is pretty high and appetite is still through the roof.

Currently on a new training program to bring up the lagging areas and loving it so far. It’s two days on one day off, so I’m hitting back/chest three times every nine days. @corey_lindner on some wizardry with the program.

And of course following the plan set in place by @_cutz_ and ticking off every box. Locked in and ready to execute. 🔒🎯

The goal is to be unrecognizable when I step on stage next year.

101

14

Season Update
2nd +35 Master Classic Physique
5th Open Classic Physique

Not great at expressing emotion on here, but I’ll try.
A lot running through me right now, still processing. But there’s nothing to do but take it on the chin and move the fuck forward.

Thank you @brandongtpennington We brought the best package to date, and even though the results didn’t match what we wanted, getting better after every year and every show proves we’re headed in the right direction. I can’t thank you enough for being beside me, not just my coach, but a brother, a friend, and a business partner.

@gritandgrubbc thank you for supporting me from day one. Without you, I don’t even know how much harder this journey would be. No words or post on Instagram could ever equal how much love I feel for you guys. Thank you.

My team, you know who you are, I don’t need to name you. You know what you mean to me. Let’s keep fucking rolling.

381

49

The hardest roads lead to the most beautiful destinations💯

Every struggle n season of uncertainty is shaping you for somewhere you’ve never been before… trust yourself🤞🏽

Just gotta keep going cuz one day, you’re gonna look back n realize the difficult times were guiding you exactly where you needed to be⚔️

3

7

Had a few days to sit with my thoughts and all i can say is

It’s About damn time 😌❤️‍🔥✝️🙏🏽

How am I feeling? Relieved and Proud.
I think more emotions will come but I’m still waiting on it to fully hit me.

I’m confident going into every show but this was different. My execution on every detail was hit. I kept telling myself “This is the one. This is my day.”

I realized this year I was not supposed to win without my people there. That was gods plan from the start. Having my fiancé @wendycastillo.ifbbpro there was needed. Having my work wife @charmainethegreat there was needed. Having my athletes there was needed. Having my brothers @corey_lindner and @brandonseye there was needed. Having @annisaurusrex_ and @han_camfit there was needed. ❤️‍🔥

The way I pushed myself to get conditioned I was very proud of. The work I put in to grow my physique I am very proud of. The way I handled what life threw at me I am very proud of. I thought I knew what it took. Now I truly know what it takes.

This was a 9 year journey from my first show to becoming pro. I’ll make a separate post about the shows I’ve done and how many it took. ❤️‍🔥

I’m filled with gratitude. Filled with Love.

Thank you to my coach @_cutz_ for guiding me leading me and mentoring. We’ve been at this since 2021. We have more work to do.

Thank you to @corey_lindner for elevating my training, passing down knowledge and being in my corner for the past 3 years. We have more work to do.

Thank you to one of my best friends @bavee_ifbbpro for levelling up my posing. Finding the small details and making me work through many many posing rounds. Thank you for being my second eye with everything. We have more work to do.

Thank you to my best friend @fitwith.jess for always being there for me.

Shoutout to my boys @taylorwilson.ifbbpro @sugashane_ifbbpro @dennis_miranda30 @fitspirebysahil

And finally thank you to my fiancé @wendycastillo.ifbbpro for all that she is. I’m grateful to have you in my life. You are everything to me.

Thank you to everyone who has shown me love and support through my journey ❤️‍🔥

We aren’t done 🤘🏽
Trust in Gods Plan ✝️

📸: @brandonseye

1k

274

Put in solid work today with my guys🔥 @kellenwbodybuilding & @sugashane_ifbbpro 🫡

#allhustlenoluck

3

4

Another ☝🏽 in the 📚

#ByAnyMeansNecessary #BigStepper #YaYa

99

6

Shoutout to @gilcoproductions for this Slow Mo video.

I think it captures my physique, posing and stage presence perfectly

Coach: @_cutz_ @cutz_coaching
Training Programming: @corey_lindner
Posing: @bavee_ifbbpro
Stage shorts: @teamacewear Code BCHAN
THE BOYS: @taylorwilson.ifbbpro @sugashane_ifbbpro

434

38