Zachary533's Step by Step Guide to Building some Mass (Offseason)

[Zachary533]

Merry Christmas to you all! Hope you had an awesome day

Feel pretty fat from so much food, perfect conditions to hit a leg day.


I trained with my mate Robb today who does a lot of crossfit style training, I decided to give it a go

Thursday

Legs:

Front Squats (Pyramids)
Warmup:
40kg, 60kg
15, 15

Working:
80kg - x4
12, 10, 8, 8

60kg - x4
15, 12, 12, 10

Box Jumps - 6mins (did 58)

Weighted Bag Squat Jumps (15kg) - 6mins (did 75)

Lying Hamstring Curls x4
15, 12, 10, 10
28, 34, 39, 44

Straight Legged Deadlift x2
100kg, 100kg
12, 12

[NaturalPursuit]

strong leg workout man! Hope you had a merry christmas!

[Zachary533]

strong leg workout man! Hope you had a merry christmas!

Maybe ate a lil too much


Nothing a mini cut can;t sort out in the new year

Hope you had an awesome day too Mr. Intensity!

[Bonkies]

lol merry christmas bro, I yolo'd hard so much calories lol, back on track today for good though

[Zachary533]

Yolo'd as a verb, now I've seen it all Haha good work bro!


You should post a shopping list sometime, would be interesting to see where you get your stuff from... pretty stuck for NZ for choice but there are a few good items to include that are cheap !

[Zachary533]

Staying home for New Years while everyone is going to RNV sucks. Ah well, gotta think of the gainz right? ..right..?



Lol ah well f*ck partying in the rain anyway, last time I had a chest infection for 2 months after... not happening, got a comp to think about!

Anyway, woke up bright and early this morning for Back/Shoulders hypertrophy (as it is so muggy in the gym all day, early morning is the only way to go atm :/) 95kg on the scale now, may need to go for a mini cut soon, ill upload a photo and see what you guys think.

Friday

Back/Shoulder Hypertrophy.

Speed work:

Bent Over Rows (115kg) x6 (3 reps each, 30 seconds rest)

Weighted Wide-grip Pull-ups x3
12, 10, 8
+10kg, +20kg, +20kg

Seated Rows x3
15, 15, 12
64kg, 86kg, 96kg

Dumbbell Shrugs x3
20, 20, 20
34kg, 34kg, 34kg

Close-grip Pulldowns x2
20, 15
38kg, 46kg

Standing Military Press x3
15, 10, 8
40kg, 50kg, 50kg

Upright Row x3 (Wide grip)
15, 12, 10
44, 56, 64

Bent-Over Flys x2
20, 20
10kg, 10kg

Behind the Back Shrugs (smith machine) x2
20, 15
60kg, 80kg

[Bonkies]

lol'd, in on prepping through new years like a phaggot haha, all my mates just left to RnV today as well.

[Zachary533]

lol'd, in on prepping through new years like a phaggot haha, all my mates just left to RnV today as well.

All in the name of natural bodybuilding...!

lol. BTW bro I don't think I've asked. When you hitting the stage in NZ? any plans?

P.S Finally at 1k yus- got you on charge

[Bonkies]

Umm no plans at the moment bro after this cut i'll be small as fck haha, then ill bulk for a few and see how it all looks

Gotta get on that Alan level lol, how about you October 2013 again?

[Zachary533]

Umm no plans at the moment bro after this cut i'll be small as fck haha, then ill bulk for a few and see how it all looks

Gotta get on that Alan level lol, how about you October 2013 again?

Know that feel, I always feel tiny after a cut-

I don't know what I'm going to do atm, I think I'm in a good position to compete in May (Aucklands), but I feel as though I need to do a lot more work to go up against people like Alan...although who knows, if I manage to get my back a lil more wider/fuller I'll probably go for it.

[Zachary533]

Happy new years guys!!!

Hope you all had a mean time, I certainly did o.0

I kept up the training throughout the period- although with gym hours, it was pretty all over the place...

Today I went and hit up Upper Body Power, with all my goals set... here they are:

Short Term Goal (4-6 weeks)
-Learn how to do a one hand pull-up
-Hit 110kg Bench, 160kg ATG squat, 180kg Deadlift, 150kg Bent Over Row 80kg Clean and Press (all for 10 solid reps)
-Start dieting for Auckland Champs

Medium Term Goals (10-16 weeks)
-Don't let myself freak out, trust my dieting/training knowledge to bring me in shape for May
-Make extensive notes on the way down
-Try not to cut off friends too much, or help them understand
-Lose 7kg for a comp weight of 88kg, 5-6% BF
-Pose practice 3 times a week
-Qualify for Nationals!

Long-Term Goals (1-3 years)
-Become Arnold.


I am competing at Auckland Champs May 18th to get my National qualifier this year, so in another 6 weeks after PHAT is finished I will be creating a new log

Anyway, on to today's work

Wednesday

Upper Body Power:

Bent Over Rows x3
120kg-5, 130kg-4, 130kg-4

Weighted Wide grip Pull-ups x2
+0-10, +8kg-8

Parallel Bar Rack Chins x2
+0-10, +8kg-8 (PB!!!)

Flat Dumbbell Press x3
44kg-6, 46kg-5, 50kg-5 (PB!!!) (went SUPER deep with these too, very happy!)

Weighted Dips x2
+0-12, +12kg-8

Clean and Press x3
40kg-12, 50kg-12, 60kg-3 50kg- 6

Behind the Back Cable Lateral Raises x2
11kg-15, 14kg-15

Dumbbell Skullcrushers x3
14kg (each hand)-10, 16kg-8, 16kg-8

Barbell Close-grip Curls x3
40kg-12, 50kg-10, 60kg-6

[Bonkies]

sick brah, wheres the Auckland champs being held, might have to rock up haha

[Zachary533]

Probably at Glenfield college bro, would be cool!

Friday

Lower Body Power:

Squats x3 (ATG)
60kg-15 (Warm-up), 120kg-6, 140kg-5, 150kg-4 (New PB)

Hack Squats x2
+60kg-10, +80kg-8

Leg Extensions (Platz Style) x3 (6 seconds each rep)
26kg-10, 26kg-10, 38kg-8

Straight-Legged Deadlifts x3
Bar- 15 (Warm-up), 60kg-12, 80kg-8, 100kg-5

Lying Leg Curls x3
36kg-12, 48kg-10, 56kg-10

Standing Calve Raises (Plures superset first two, then normal) x3
48kg-15-15, 54kg-12-12, 120kg+mate hanging off machine-10

Seated Calve Raises x2
4plate-10, 5plate-8

45 Degree Leg Press Calve Raises x2
3plate-20, 4plate-15

Bodyweight Standing Calve Raises x1
50 reps

Got some posing practice in as well

[Bonkies]

will try brobeanz

awesome P.R's, dat bulks kickin of in 2013 strong

[Zachary533]

will try brobeanz

awesome P.R's, dat bulks kickin of in 2013 strong

Chur bro


Hurt my hip flexor going a lil too hard on the hack squats... decided to take some time off before doing hypertrophy legs, so onto back/shoulders

Monday

Back/Shoulder Hypertrophy:

Bent Over Rows (off the ground) x6
(3 reps each set, 30 seconds break) 120x5 120x1 (Lost forearm grip)

Underhand Chins x3
+0-12, +8-8, +16-5 (drop weight) +0-5

Seated Cable Rows x3
55kg-15, 68kg-12, 86kg-10

Cable Rows (Horizontal) (stole from BERTO) x2
23kg-15, 23kg-15 (Awesome exercise!!!)

Dumbbell Shrugs x3
26kg-20, 36kg-20, 40kg-14

Behind the neck Military Press x3
32kg-15, 45kg-12, 50kg-10

Upright Rows x2
40kg-15, 45kg-12

Side Lateral Raises x3
10kg-15 (lean forward, another 5 reps) x3

One-Hand Cable Shrugs x2
20kg-20, 32kg-20

Awesome pump, great targeted workout 5 more weeks, gotta do everything possible to get this back massive!

[NaturalPursuit]

hope that hip flexor gets better bro! nice back/shoulder session though!!!

[Zachary533]

hope that hip flexor gets better bro! nice back/shoulder session though!!!

Cheers bro! Its feeling better today, but thought I'd give it one mroe days rest and hit it hard tomorrow- its been a lot of stretching the last couple of days

Tuesday

Chest/Arms Hypertrophy:

Flat Dumbbell Press (Speed work)
40kg x6 x5

Incline Barbell Press x3
40kg-12 (warm-up), 60kg-12, 65kg-10, 70kg-8 (dropset) 40kg-10

Seated Bench Press x3
46kg-15, 62kg-12, 74kg-12

Machine Flys x2
23kg-15, 27kg-12 (Very hard squeeze)

Barbell Curls (Wide grip) x4
20kg-20, 25kg-15, (30-12 25-10 20-10) x2 (drop sets)

Concentration Curls x2
10kg-15, 12kg-12

'Sickening Curls' x3 (Exercise I made up, similar to spider curls with with ez bar and very wide grip) (I call it this because this exercise is what JGs biceps urgently need LOL)
15kg-15, 15kg-15, 20kg-10

Overhead Tricep Extension x3
32kg-12, 39kg-12, 46kg-10

Cable Pull-apart x2
32kg-20, 38kg-15

Cable Kickbacks x2
5kg-20, 8kg-15

[Bonkies]

thats some strong ass hypertrophy work m8

[Zachary533]

thats some strong ass hypertrophy work m8

Cheers my bro I figured out the fitness pal ap!


...goofed and went 10g over fats and 60g under carbs... protein was right though

NEW JG VID http://forum.bodybuilding.com/showth...0935483&page=1

Mega mega cringe bro, so be prepared

[Bonkies]

word whats your username, gonna stalk your diary bro keep you on your macros

will watch soon, highlight of my week is the sith lord

[Zachary533]

word whats your username, gonna stalk your diary bro keep you on your macros

will watch soon, highlight of my week is the sith lord

It makes the work go by so fast Did you listen to his radio show last night? loooooooool

Apparently Genova is on the same level as Zyzz, his words- also a marketing genius

zacharyprice984 is my username Will be good to have someone on my case, shot bro

[Bonkies]

sweeeet lol nah I missed his radio show lol, I saw that thread on the misc where he was mackin' on a 15 year old girl though haha

make your diary public in the settings bruh, I'll be checkin dem NZ foods lol

[Zachary533]

sweeeet lol nah I missed his radio show lol, I saw that thread on the misc where he was mackin' on a 15 year old girl though haha

make your diary public in the settings bruh, I'll be checkin dem NZ foods lol

wut


Thought I changed it, all good Ill have another look

Bro how do we enter in just normal 'weight training' for exercise entry? Should be like -500

[Bonkies]

lol I'm not sure I think you gotta enter each exercise you did in the strength training section or something haha, I just use it for macros though never do any of that.

[Zachary533]

lol I'm not sure I think you gotta enter each exercise you did in the strength training section or something haha, I just use it for macros though never do any of that.

Yeah I'm gonna use it for that as well, sweet ill try fix that sh!t...


3000 Calories sounds about right for maintain/recomp goal for 6'2/95kg/14%bf yeah?

[Bonkies]

yeah to maintain about there, I just weight myself everyday and look at the average weight for the week then compare it to the next week average and adjust as needed lol

[Zachary533]

Wednesday

Hypertrophy Legs:

Barbell Squats (speed work) x6
(130kg-5) x6

Deadlifts x3
60kg-12, 100kg-10, 140kg-8

Single-Leg Leg Press x3
3 plates-15, 4 plates-12, 4 plates-12

Leg Extensions x3
26kg-15, (38kg-12-26kg-10) x2 with training partner, one after the other

Lying Leg Curls x3
38kg-15, 46kg-12, 59kg-10

Glute Bridges x2
35kg bag x15

Standing Calve Raises x4 (Hold for 3 seconds at top and bottom)
60kg-12, 100kg-8, 120kg-5, 120kg-5

Seated Calve Raises x4
4 plates x12, 5plates x8, 6 plates x5, 6 plates x5

Pretty shattered after that one, went for a 5min bike ride and full stretches- stretched hip flexor alot (and rolled it ty bonks <3) and it is feeling much better! Back to business!

[Bonkies]

nice work, foam rolling is tits, so underused

[Zachary533]

Huge day of PBs today, decided to have a couple of days off and it really paid off. My training partner has just fallin asleep on my couch after our protein shake haha so big day had by all

Sunday

Upper Body Power:

Shoulder Rehab work (5-10mins)

Flat Barbell Bench Press x4
60kg-12, 100kg-8, 110kg-5, 115kg-5, 120kg- 3 (Personal Best!)

Dips x3
+0-12, +8-10, +12-8, +20-6 *dropset* +0-5

Smith Machine Bent-Over Rows x3
60kg-15, 120kg-10, 140kg-6, 150kg-3 (Personal Best!)

Parallel Bar Pull-ups (sternum to bar each time) x3
+0-12, +8-10, +12-8 (Personal Best!)

Berto Rows x2 (I recommend these to EVERYONE!)
23kg-15, 23kg-12

Behind the Neck Military Press x3
29kg-15, 42kg-12, 52kg-10, 59kg-8

Seated Lateral Raises x2 (3-4 sec down each rep)
6kg-20, 7kg-15 *dropset* 5kg-15

Skullcrushers x3
20kg-15, 30kg-10, 30kg-10

Preacher Curls x3 (Full extensions, big negatives (5-6 seconds)
20kg-15, 30kg-10, 30kg-8 (<--10sec negatives)

Got in some posing practice. Feeling very confident, and happy about my decision to head into Auckland Champs- looking forward to starting my cut in four weeks and getting some work done towards a comp

[Bonkies]

sickkkkunt, awesome benching brah. Smith machine bent over rows pretty boss? I've seen Ryan Doris do it and hes awesome lol

Mirin those Berto rows, is that the DB against incline bench? They're awesome.