Hey guys, welcome
As you can see by the title, this is going to be a long log- I've created two in the past, for my on/offseasons but I think from now on it is appropriate to have one big log that allows me to take thorough notes throughout my journey.
I highly appreciate any feedback, and respond very well to constructive criticism- so let me have it!
Throughout this log, I will be recording:
-My daily macros
-My workouts
-How I'm feeling each day
-Measurements/photos
-My headspace during the journey
-Observations I have while working out.
All weights listed will be using the Metric system!
My History:
As a kid I always wanted to be a fitness model, I liked the idea of having a platform to communicate charisma, and inspiring others to follow a similar lifestyle. I had quite a bit of an obstacle though- I was 115kg at highschool (17-18 years old). I worked out twice a day at school, but with no knowledge/education- I was wondering in the dark.
School:
I managed to shed down to 92kg at the end of school, and did concrete laying for 6 months after where I got down to 86kg. University started, as well as stress/pressures to do with starting a new lifestyle- I ballooned back up to 110kg. I hated myself for this, and after I turned 20, I decided enough was enough. I shredded back down to 87kg (9-10% BF), got a bit of lean body mass and fulfilled my goal of competing at 21. I qualified for NZ Nationals at this show by placing top 3, and decided to train even harder towards this show. I came against what was quoted 'The most competitive category in years' I didn't place top 3 at this show, but came in at a personal best- 86kg at 6% bodyfat.
Before I started prepping for first competition:
First Comp:
*Blue*
1 week before Nationals:
Transformation (2012):
Here we are in a new year, I've started dieting down for my shows this year- I'm currently sitting at 93.8kg 13 weeks out from my first show of the year- Auckland Champs- May 18th I'm doing an INBA show after this (Natural, tested) in June. After these shows, The nationals for both federations are in October.
Feeling confident this year to do some damage!
Thank you all for your support so far, I appreciate it a lot! I learn something new from you guys everyday! Can't communicate it enough./.. THANK YOU!
Let's see how much of a hustle this pro card is to get.
...LETS GO!
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02-10-2013, 02:24 PM #1
Stay hustlin'- My Journey to becoming a Natural Pro
Last edited by Zachary533; 02-10-2013 at 02:33 PM.
*Advanced 5/3/1 lifts, aiming for Elite*
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02-10-2013, 02:37 PM #2
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02-10-2013, 02:52 PM #3
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02-10-2013, 02:54 PM #4
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02-10-2013, 06:47 PM #5
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02-11-2013, 12:15 AM #6
Cheers guys Great to have you guys here
Anyway, today was Lower Body Power day- I did calves the day before with arms/abs, so decided just to do Quads/Hams.
Felt okay, pretty boring day at work so probably wasn't the most motivated, I've decided to come off Superpump for awhile too just to develop a bit more of a tolerance to it. Also a really hot day today!
Monday
Lower Body Power:
Barbell Squats x5
60kg-12, 100kg-10, 140kg-5, 160kg-5, 180kg-1 (went too far to the ground and paused too long, couldn't get back past parallel)
Deadlifts x5
60kg-12, 100kg-10, 140kg-5, 160kg-5, 180kg-1 (forearm grip gave out)
Single Leg 45 degree Leg Press x3
3plate-12, 5plate-10, 6plate-6
Leg Extensions x2
59kg-12, 86kg-10
Romanian Deadlifts x3
60kg-12, 80kg-8, 100kg-8
Lying Hamstring Curls x3
39kg-12, 56kg-10, 72kg-8
Butt Bridges with 20kg Powerbag x2
20reps each, 8 second time under tension each rep- hit it really well)
Did some posing practice, losing weight at a really good rate at the moment, shouldn't need to move my carbs for at least another week. Sitting at around 94kg after having a refeed during the weekend.
Good day, but have quite a bit to eat still :/*Advanced 5/3/1 lifts, aiming for Elite*
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02-11-2013, 12:27 AM #7
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02-11-2013, 01:44 AM #8
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02-11-2013, 10:21 AM #9
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02-11-2013, 01:14 PM #10
Haha bro full credit goes to Layne Norton, with maybe with a lil creativity (and your advice :P) that it is getting so solid! All I do is listen and put the work in But yeah bro I was owned after, was suppose to go see girlfriend at her new flat but konked out so hard. Was still up at 11.30 last night getting my last meal in lmao.
Cheers guys, great to have you here Thanks bros!*Advanced 5/3/1 lifts, aiming for Elite*
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02-11-2013, 09:43 PM #11
Tuesday
Day off today, so I adjusted my macros to 190 protein, 150 carb and 70 fat for the day (very sedentary job)
I've been doing Intermittent fasting up until now for these days, it works pretty well as it feels like I'm just eating normally once 1 o'clock swings around
Feel pretty so-so today, very long drawn out day at work... looking forward to being able to train tomorrow- Upper Body Power!
Macros for today:
Think my next preworkout purchase is gonna be White Flood, or 50 Calibre By Grenade... Here's the Label of the Calibre:
Looks okay... but man I hate propriety blends... thoughts?*Advanced 5/3/1 lifts, aiming for Elite*
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02-12-2013, 01:23 PM #12
Wednesday
Morning:
I've decided that I want to do calves/abs a a little bit of HIIT work (10mins) in the morning before work- the workout isn't longer than 1 hour, but works up a good sweat! As I noted from my last logs as well, my calves/abs respond very well to a Light, Heavy, Light scheme. I started taking Detonates this week as I managed to score some cheap- this stuff gives you crazy energy, I feel a lil strung out though If I don't workout in the morning- hence I've decided to adjust the intake to only one on non-workout days, normal two on workout days
Calves:
Standing Plures on Standing Calve Raise Machine x2
15 tows facing in-15 toes facing out - 48kg x2
Smith Machine Standing Calve Raises x3
140kg-8, 140kg-8, 140kg-6 *dropset* 100kg-8, 60kg-8
Seated Calve Raises x3
2plate-12, 4plate-8, 5plate-5
Leg Press Calve Raises x2
2plate-30 reps x2
Front Tibia Raises (with 12kg dumbbell of the edge of a bench) x1
50reps
Abs:
Sit-ups on Decline Bench x2
30, 30
Knee-ups x2
20, 20
Broomstick Twists x2
60, 60
Kettlebell HIIT Ab work
Golf Swings to Side Bends, 20 reps each side x3 (no rest)
Single hand Rope Crunches x2
32kg-20, 48kg-12
Good burn in abs and calves, had to really push through with some of those sets as I did this workout fasted (with 1 scoop of BCAAs in my system)
Having a sip on a Strawberry Lush from Tank while typing this... amping for Upper Body Power tonight!*Advanced 5/3/1 lifts, aiming for Elite*
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02-12-2013, 03:14 PM #13
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02-13-2013, 01:58 PM #14
Felt really good during the day aye, looking forward to doing them more often!
When I enter weights now, I think I'm going to skip the warm-up sets- I do one-two every exercise just to warm-up for my working weights
Wednesday Evening
Upper Body Power:
Pendlay Rows x3
60kg-10, 80kg-5, 90kg-5 (PB!)
Wide-Grip Lat Pulldowns (straight back) x3
59kg-10, 65kg-10, 78kg-6 (PB!)
Close-Grip Lat Pulldowns (to sternum) x2
62kg-10, 82kg-6 (PB!)
Dumbbell Bench Press (going wide, touch chest each rep) x3
46kg-5, 52kg-5, 56kg-4 (PB!)
High Bar Weighted Dips (bellow parallel depth) x2
10kg-10, 20kg-6
Decline Dumbbell Flys x2
20kg-10, 20kg-10
Behind The Neck Smith Machine Shoulder Press (awesome exercise) x3
60kg-10, 70kg-8, 80kg-6 (PB!)
Dumbbell Shrugs x3
40kg-12, 40kg-12, 40kg-10
Hyperextensions x2
15, 15
Awesome day today!
Macros:
*Advanced 5/3/1 lifts, aiming for Elite*
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02-13-2013, 02:05 PM #15
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02-13-2013, 02:23 PM #16
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02-13-2013, 10:14 PM #17
SHOULDER SEPERATION/VEINS OF PEACE
...so anyway, today was Arms as I goof'd my split trying to adapt around my training partner... Was a great workout, had a Lift Plus before it and honestly had one of the best pumps I've had in awhile- keeping it simple really does wonders.
Had to get my Valentines hustle on with this one boys, ah well- was a challenging workout even though it was only 45mins!
Thursday
Arms:
Cable Bicep Curls x4
28kg-15, 42kg-12 x3
^Superset with Cable Tricep Pushdowns x4
42kg-15, 64kg-10 x3
Machine Preacher Curls x3
26kg-10 x3
^Superset with Overhead Extensions x3
38kg-10 x3
Hammer Curls x4
12kg-12 x4
^Superset with Dumbbell Skullcrushers x4
12kg-10 x3
Standing One Hand Tricep Extensions (Overhead) x2
9kg-12 x3
^Superset with Concentration Curls x2
9kg-15 x2
Single Hand Cable Pull-aparts x2
20kg-12 x2
Overhead Bicep Curls on the Cables x2
14kg-20, 20kg-15
^did all of this in 40mins, so you can imagine how short the breaks were :S Huge pump after this, have to do this format of working out more often!
There is always time for gym!
Macros:
Last edited by Zachary533; 02-14-2013 at 12:00 PM.
*Advanced 5/3/1 lifts, aiming for Elite*
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02-14-2013, 12:46 PM #18
Upper body coming along well! Starting to get a real flow going on I feel... Here's a quick progress update-
Sorry for bad lighting, you get a general jist I guess- obliques starting to shred up, losing all that excess fat around hip/bottom ab area.
12 weeks out tomorrow, legs tonight!*Advanced 5/3/1 lifts, aiming for Elite*
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02-14-2013, 12:48 PM #19
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02-14-2013, 12:50 PM #20
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02-14-2013, 02:24 PM #21
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02-15-2013, 04:45 AM #22
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02-15-2013, 04:45 PM #23
Cheers guys Hopefully can rip down to BoB status
Friday
Hypertrophy Legs:
Close-Stance Barbell Squats x4
100kg-15, 120kg-12, 120kg-12, 140kg-10
Lunges x3
60kg-12 (each leg) x3
Single-Leg Leg Press x3
3plate-15 x3 (last set- dropset to 2plate-10)
Leg Extensions x4
26kg-15 (alternating toes in and toes out)
Hamstring Leg Curls x4
32kg-15, 39kg-12 x3
Seated Leg Curls x3
26kg-15 x3
Donkey Calve Raises x5
39kg-20, 56kg-15 x4 (last two sets- 30 bodyweight reps)
So sore...
Macros:Last edited by Zachary533; 02-15-2013 at 04:57 PM.
*Advanced 5/3/1 lifts, aiming for Elite*
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02-15-2013, 04:49 PM #24
Saturday
Chest:
Hammer Strength Incline x4
40kg-20, 60kg-12, 70kg-12, 80kg-12
Dumbbell Incline Press x3
20kg-15, 30kg-12, 30kg-12
^Superset with Dumbbell Upper Chest Raises x3
8kg-12, 8kg-12, 8kg-12
Seated Bench Press x5
40kg-15, 60kg-12, 80kg-12, 100kg-10, 100kg-6 *dropset* 80kg-8 *dropset* 60kg-8
Flat Bench Flys x3
20kg-12, 20kg-12, 20kg-12
Bodyweight Dips x3
12, 10, 8
Knee Raises x4
30, 30, 30, 30
Refeed day today*Advanced 5/3/1 lifts, aiming for Elite*
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02-15-2013, 05:12 PM #25
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02-15-2013, 05:16 PM #26
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02-17-2013, 02:27 PM #27
Sunday
Back and Shoulders Hypertrophy:
Pendlay Rows x6 (speed sets)
70kg-5 x3, 70kg-3 x3 (30sec rest each set)
Rack Chins (wide grip) x3
+0-12, +8kg-10, +8kg-10
Seated Rows (close-grip) x3
66kg-15, 78kg-15, 96kg-12
Rack-Pulls x3 (I raged so hard, wasn't lifting evenly- power rack at our gym is shiit)
100kg-15, 140kg-10, 180kg-8
Incline Bench Shrugs x3
20kg-25, 60kg-15, 60kg-15
Underhand Grip Pulldowns x2
36kg-20, 48kg-15
Behind the neck Smith Machine Shoulder Press x3 (helping alot with flexibility)
40kg-15, 60kg-12, 60kg-12
Side Lateral Raises x3 (seated)
7kg-20, 8kg-15, 8kg-15
Few rounds of posing practice and then done! Think the diet is starting to get the better of me now, finding it real hard to keep the intensity up-
or it may be that I was having a break from preworkout for awhile...
NM, WHITEFLOOD ARRIVED THIS MORNING!
(<3 Bonkies)
Monday Morning weight
92.6kg*Advanced 5/3/1 lifts, aiming for Elite*
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02-17-2013, 02:39 PM #28
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02-18-2013, 03:51 PM #29
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02-18-2013, 03:54 PM #30
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