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  1. #61
    Chin up and stop crying. Zachary533's Avatar
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    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
    *Advanced 5/3/1 lifts, aiming for Elite*
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  2. #62
    PURE INSANITY NaturalPursuit's Avatar
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    Age: 22
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    strong leg workout man! Hope you had a merry christmas!
    100 lbs over stage weight and added 900+ lbs to my total...F#$KING GROWING INTO AN IFPA AND IFBB PRO!!!!

    *Owner of Beast Fitness: Online Prep Services
    BeastFitness Website: http://beastfitness101.wix.com/beastfitness

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  3. #63
    Chin up and stop crying. Zachary533's Avatar
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    Originally Posted by NaturalPursuit View Post
    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!
    *Advanced 5/3/1 lifts, aiming for Elite*
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  4. #64
    Please Stay Supple Bonkies's Avatar
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    lol merry christmas bro, I yolo'd hard so much calories lol, back on track today for good though
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  5. #65
    Chin up and stop crying. Zachary533's Avatar
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    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 !
    *Advanced 5/3/1 lifts, aiming for Elite*
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  6. #66
    Chin up and stop crying. Zachary533's Avatar
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    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
    *Advanced 5/3/1 lifts, aiming for Elite*
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  7. #67
    Please Stay Supple Bonkies's Avatar
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    lol'd, in on prepping through new years like a phaggot haha, all my mates just left to RnV today as well.
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  8. #68
    Chin up and stop crying. Zachary533's Avatar
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    Originally Posted by Bonkies View Post
    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
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  9. #69
    Please Stay Supple Bonkies's Avatar
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    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?
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  10. #70
    Chin up and stop crying. Zachary533's Avatar
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    Originally Posted by Bonkies View Post
    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.
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  11. #71
    Chin up and stop crying. Zachary533's Avatar
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    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
    *Advanced 5/3/1 lifts, aiming for Elite*
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  12. #72
    Please Stay Supple Bonkies's Avatar
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    sick brah, wheres the Auckland champs being held, might have to rock up haha
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  13. #73
    Chin up and stop crying. Zachary533's Avatar
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    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
    *Advanced 5/3/1 lifts, aiming for Elite*
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  14. #74
    Please Stay Supple Bonkies's Avatar
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    will try brobeanz

    awesome P.R's, dat bulks kickin of in 2013 strong
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  15. #75
    Chin up and stop crying. Zachary533's Avatar
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    Originally Posted by Bonkies View Post
    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!
    *Advanced 5/3/1 lifts, aiming for Elite*
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  16. #76
    PURE INSANITY NaturalPursuit's Avatar
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    hope that hip flexor gets better bro! nice back/shoulder session though!!!
    100 lbs over stage weight and added 900+ lbs to my total...F#$KING GROWING INTO AN IFPA AND IFBB PRO!!!!

    *Owner of Beast Fitness: Online Prep Services
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  17. #77
    Chin up and stop crying. Zachary533's Avatar
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    Originally Posted by NaturalPursuit View Post
    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
    *Advanced 5/3/1 lifts, aiming for Elite*
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  18. #78
    Please Stay Supple Bonkies's Avatar
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    thats some strong ass hypertrophy work m8
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  19. #79
    Chin up and stop crying. Zachary533's Avatar
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    Originally Posted by Bonkies View Post
    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
    *Advanced 5/3/1 lifts, aiming for Elite*
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  20. #80
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    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
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  21. #81
    Chin up and stop crying. Zachary533's Avatar
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    Originally Posted by Bonkies View Post
    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
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  22. #82
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    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
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  23. #83
    Chin up and stop crying. Zachary533's Avatar
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    Originally Posted by Bonkies View Post
    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
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  24. #84
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    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.
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  25. #85
    Chin up and stop crying. Zachary533's Avatar
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    Originally Posted by Bonkies View Post
    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?
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  26. #86
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    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
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    Chin up and stop crying. Zachary533's Avatar
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    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!
    Last edited by Zachary533; 01-09-2013 at 03:29 PM.
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  28. #88
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    nice work, foam rolling is tits, so underused
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  29. #89
    Chin up and stop crying. Zachary533's Avatar
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    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
    *Advanced 5/3/1 lifts, aiming for Elite*
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  30. #90
    Please Stay Supple Bonkies's Avatar
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    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.
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