ZSize's Road To Glory May 2010

[ZSize512]

Well guys Ive been a lont time follower but never really created a log before, but since Im doing my first show ever I thought it would be a good time to start. Im planning on, I mean will be doing my first show in May 2010 an OCB event.

Alittle background to start Ive been lifting on and off again since college and began to get serious about lifting the last 2 years or so and only recently have been serious about my diet. I dont know if it was pure stupidity or just I didnt know enough but as I know now a bodybuilder is made in the kitchen. The last couple months I have been following the Scivation Lean Mass Diet bringing in about 3500 calories 238g Protein/375g Carbs/ 115g fat and put on about a good 20 lbs. This morning I weighed in at 203.2.

My log is going to be as detailed as I can with so little free time I have, but plan on posting my diet and workouts on a daily basis if possible and pictures once a week beginning Jan 1.

I'll post my workouts from the last week or so..im following a 2 day on 1 day off split right now. Concentrating on growing the lats for now, thats what Im lagging the most in my opinion and Im sure once I post pictures you guys will let me know what you think.

Any questions or critiques are welcome as Im using this as a learning tool. Thanks Guys!

[ZSize512]

Well have I have legs tonight, both quad and hamstring focused, feeling alittle under the weather so Im going to have to push through this workout.

I forgot to post my splits yesterday, so I attached it below....

[ZSize512]

Going in last night felt pretty sick, but actually hit it pretty hard. Went heavier than I usually go on squats my back was feeling pretty good.

Leg Extensions (Pre-exhaust for Squats)
180lbs 3 x 15

Squats
135 warmup
225x12
275x12
315x12
375x4

Leg Press(weight is not including sled)
540x12
610x12
630x10

Lying Leg Curls
130 x 10
140x10
150x10 (Assistant on last three reps)

Walking Dumbell Lunges
3 sets with 45 DB

Giant Set - 3 total sets of the Giant Set
Standing Calf Raises 315 x 10
Body Weight Calf Raises on Stepper x15
Body Weight Calf Raises from Grounf x 20
Standing Calf Raises 315x 5

Ended the workout with a walk on the incline. I just walked for 15 minutes at at 3.5 pace and 4 incline.

Tonights the off-day, but I might go in and so some light cardio

[ZSize512]

Didnt end up going in on Friday to do a light cardio session, I had to stay late at the office, but I went in on Sat and Sunday as scheduled.

Saturday 12/12/2009 -Chest/Bi's/Abs

Flat BB Bench
225 x 12
245x10
250x10

Incline DB
90 x 10
95 x 10
100 x 10

High Incline Db Flys
50 x 10
55 x10
60 x 10

Cable Crosses - Middle
110 - 3 x12

Drag Curls BB
80 x 10
90 x10
100 x 10

High Cable Bicep Curls
40 x 10
50 - 2x 10

Weighted Ab Pull downs SS with Hanging Leg Raises
Crunches

Sunday 12/13/2009 Shoulders, Light Lats, Forearms
Military Press BB
135 x 10
165 x 10
165 x 8

DB Side Lateral Raises Double Arm SS with Single Arm
40/25 x 10
45/25 x 10
50/25 x 10

Hammer Strength Military Press
150 x 10
160 x 10
180 x 10

Wide Grip Pullups
3 sets to failure

Close Grip Pulldowns
150 x 10
165 - 2 x10

Seated Forearms Curls
155 - 4 x15

Still eating like a horse taking in around 3500 calories a day, weight on Sunday evening was 201