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

[Bonkies]

is this volume real life

Sun's out Gun's out

[Zachary533]

is this volume real life

Sun's out Gun's out

Sun is starting to craaaank in NZ, yeah buddy!

Got a new 15lb bag of mass gainer for free today, ain't gonna have a problem hitting carb intakes anymore! Haha

Monday


Back:
Cable Pullovers (on knees) x4
15, 12, 10, 10
32, 44, 52, 52

Reverse Underhand Grip Pulldowns x5
15, 12, 12, 10, 8
32, 44, 52, 56, 60

Seated Cable Rows x4
15, 12, 10, 10
44, 68, 84, 96

Meadows Rows x4
15, 12, 10, 8
30, 40, 50, 60 (PB)

Behind the neck Lat Pulldown (leaning forward for trap focus) x3
12, 10, 10
52, 84, 104

Reverse Flys on 45 degree bench x3
20, 15, 12
8, 10, 12

Hyperextensions x4
15, 12, 12, 12
freeweight, +15, +15, +15

[Bonkies]

for free? lol mad

mind blown that you struggle to eat lol I could eat enough to hit Jay Cutler's macros

[Zachary533]

Bonkies pls that's just the diet talking... have you seen the meal they have named after him in vegas?



4.05, I honestly couldn't eat that much- maybe its my sensitivity to carbs stopping me from going HAM- this is also my 2nd proper bulk, don't wanna get out of control haha

[Zachary533]

Tuesday

Chest day:

Got given a tub of 'Nuke' by Muscle Warfare by my mate Tom, was pretty keen to try this out as people had said they stayed up for 2 days on two scoops.


Naturally I took two scoops and headed into my workout.


Seated Bench Press (very wide grip) x5
15, 12, 12, 10, 9
42, 66, 84, 96, 104

Incline Bench Press x4
15, 12, 10, 8
40, 50, 60, 70

Weighted Dips (very wide, parallel bars) x4
15, 12, 12, 8
+0, +12, +12, +20

Flat Bench Dumbbell Flys x4
15, 12, 10, 10
18, 24, 24, 24

Dumbbell Pullovers x3
15, 12, 10
24, 32, 32

Seated Calve Raises x4
30, 30, 15, 10 (last two 2 second hold, 3 second down)
20, 40, 60, 70

Standing Calve Raises on Steps

2x50 (bodyweight)


Awesome pump from this workout, started to fade quickly once I got into calves though...

As for the preworkout supplement- think it def helped pump me up, but no notable PB's that couldn't be associated with natural progression- and I went to sleep that night, haha. Ah well, a free tub of preworkout is a free tub of preworkout!

[Zachary533]

Thursday

Abs starting to disappear, always a sad day on any bodybuilders calender I've been keeping my gains very, very controlled but I still just balloon and become very soft at times... probably because I have been eating white rice (affordability) as my main source of carb... any other suggestions would be greatly appreciated- (will add new photos in soon)

Legs:

Lying Hamstring Curls x5
20, 15, 15, 12, 10
28, 36, 44, 52, 52

45 Degree Leg Press x5
30, 25, 20, 15, 12-20
3 plate, 5 plate, 7 plate, 9 plate, 9 plate-5 plate

Hack Squats x5 (machine exponentially adds weight when added- weird to calculate- for example, 40kg added feels like 3 plate aside)
30, 25, 20, 20, 15
+0, +10, +20, +30, +40

Leg Extensions x5
15, 15, 15, 15, 15-8
24, 32, 32, 32, 32-16

Dumbbell Stiff-legged Deadlift x4
20, 15, 15, 15
34, 50, 50, 50

Seated Hamstring Curls (one leg) x2
20, 20
24, 24

[tomcardno1]

Hack Squats x5 (machine exponentially adds weight when added- weird to calculate- for example, 40kg added feels like 3 plate aside)
30, 25, 20, 20, 15
+0, +10, +20, +30, +40

stoopid machine :P

[Zachary533]

stoopid machine :P

Hard bro! Get to 50 posts bro so you can get to embedding pictures

[tomcardno1]

Hard bro! Get to 50 posts bro so you can get to embedding pictures

i know right i reckon thats a dumb rule...

[tomcardno1]

Wea u gone zach ?? :'(

[Zachary533]

Wea u gone zach ?? :'(

Sorry bro! Decided to take an offload week before starting my new program- PHAT by Layne Norton

Heard lots of good things about this program, so decided to try out it for 8 weeks myself.

Monday

Upper Body Power:

Bent Over Rows x4 (raw, of the ground)
12, 5, 5, 3
60kg, 100kg, 120kg, 140kg

Weighted Pullups x2
8, 6
Bodyweight, +12kg

Weighted Chin-ups x2
6, 4
20kg, 30kg

Flat Bench Press x3
8, 5, 3
80kg, 90kg, 100kg

Weighted Dips x2
7, 5
20kg, 24kg

Seated Bench Press x3
10, 8, 8
77, 89, 100kg

(^Goofed, was suppose to do seated shoulder press)

Ez-Bar Curls (wide grip) x3
10, 8, 6
25kg, 35kg, 40kg

Skullcrushers x3
10, 8, 5
30kg, 40kg, 45kg


(Will do some shoulder exercises with lower body power tonight)

[tomcardno1]

Sorry bro! Decided to take an offload week before starting my new program- PHAT by Layne Norton

Heard lots of good things about this program, so decided to try out it for 8 weeks myself.

Monday

Upper Body Power:

Bent Over Rows x4 (raw, of the ground)
12, 5, 5, 3
60kg, 100kg, 120kg, 140kg

Weighted Pullups x2
8, 6
Bodyweight, +12kg

Weighted Chin-ups x2
6, 4
20kg, 30kg

Flat Bench Press x3
8, 5, 3
80kg, 90kg, 100kg

Weighted Dips x2
7, 5
20kg, 24kg

Seated Bench Press x3
10, 8, 8
77, 89, 100kg

(^Goofed, was suppose to do seated shoulder press)

Ez-Bar Curls (wide grip) x3
10, 8, 6
25kg, 35kg, 40kg

Skullcrushers x3
10, 8, 5
30kg, 40kg, 45kg


(Will do some shoulder exercises with lower body power tonight)

NICE! yeah ive done this program before, power/strength days are awesome

[Bonkies]

sh*t yeahhhh bout time you jumped on some PHAT, bout to have all kinds of gains

[Zachary533]

sh*t yeahhhh bout time you jumped on some PHAT, bout to have all kinds of gains

I underestimated how good the program was bro, I feel destroyed! CNS feels obliterated after every workout

Lower Body Power:

Squats x4
Warmup: 15, 5, 5, 3
60kg, 120kg, 160kg, 170kg

Hack Squats x2 (weird exponential increase with this machine, yet to figure it out...)
10, 8
+60kg, +80kg

Leg Extensions x2 (Tom Platz style (someone pushes down as hard as they can on extensions, while you resist for at least 5sec))
10, 8
32, 54

Stiff-Legged Deadlifts x3
10, 8, 6
60kg, 80kg, 100kg

Lying Leg Curls (Tom Platz Style)
10, 8
32, 54

Standing Calve Raises x3
10, 8, 6
80kg, 100kg, 120kg

Seated Calve Raises x2
10, 8
4 plates, 5 plates

[Cdt_Richards]

I underestimated how good the program was bro, I feel destroyed! CNS feels obliterated after every workout

Lower Body Power:

Squats x4
Warmup: 15, 5, 5, 3
60kg, 120kg, 160kg, 170kg

Hack Squats x2 (weird exponential increase with this machine, yet to figure it out...)
10, 8
+60kg, +80kg

Leg Extensions x2 (Tom Platz style (someone pushes down as hard as they can on extensions, while you resist for at least 5sec))
10, 8
32, 54

Stiff-Legged Deadlifts x3
10, 8, 6
60kg, 80kg, 100kg

Lying Leg Curls (Tom Platz Style)
10, 8
32, 54

Standing Calve Raises x3
10, 8, 6
80kg, 100kg, 120kg

Seated Calve Raises x2
10, 8
4 plates, 5 plates

Awesome workout man. Love the dual undular periodization, big ups to Layne for the Phat system!

[Bonkies]

fck strong session stay safe dawg

PHAT is the bomb true, I'm pretty much running it atm to but made it into 6 day legs/push/pull - power/hypertrophy

[Zachary533]

Fuark last week wrecked me- underestimated that program HARD out.

Back at full strength this week, and a lot less on my plate- time to get back on schedule.

Feeling really good about where I'm at atm, trying to decide whether to do a minicut after NY or not... will post a photo and see what you guys think later this week.


Anyway...

Monday

Upper Body Power:

Bent Over Rows x3
12, 5, 5, 3
60kg, 100kg, 120kg, 140kg

Weighted Pullups x2
10, 6
+0, +12

Rack Chins x2 (Held onto Parallel bars, pretty tough! Made sure my sternum touched the bar each time)
8, 7
+0, +0

Flat Dumbbell Press x3
12, 5, 5, 4
30, 42, 44, 44

Dips x2
10, 8
+0, +12

Seated Machine Shoulder Press x3
10, 8, 6
50, 66, 80

Cable Bicep Curls x3
10, 8, 4
50, 66, 80

Standing Overhead Extensions with barbell x3
10, 8, 6
35, 40, 40

[Bonkies]

lol, getting smashed by PHAT huh brah, step your game up

[Zachary533]

lol, getting smashed by PHAT huh brah, step your game up

Hard bro hard, she took me by surprise but I know how it rolls now

Going 100% intensity is pretty hard...as well as full body workouts, never really did push/pull or that sorta thing building up at the start- feel as though some good gains are gonna come out of it though, as well as a much more balanced physique.

Need some ammonia sticks like AV haha

[Zachary533]

Tuesday

Lower Body Power:

Squats x3 (Set bars very low in squat rack, had to touch for full atg before getting back up)
10, 5, 5, 5
60kg, 100kg, 120kg, 130kg

Single-Leg Leg Press x2
10, 8
3 plate, 3 1/2 plate

Leg Extensions x2
10, 8
32, 52

Stiff-Legged Deadlifts x3
10, 8, 8
60, 80, 100

Lying Leg Curls x2
10, 8
32, 46

Standing Calve Raises x3
10, 8, 8
80, 100, 120

Donkey Calve Raises x2
10, 6
52, 80

[NaturalPursuit]

Nice lower power session! One of my favorites!!!!

[Bonkies]

sick work bro, PHAT raped me today LOL, my body didn't recover from the lower hyper day haha, was so weaksauce.

Stiff legged deads are so taxing.

[Zachary533]

sick work bro, PHAT raped me today LOL, my body didn't recover from the lower hyper day haha, was so weaksauce.

Stiff legged deads are so taxing.

Hard bro my hammys are pretty sore atm :/

Thursday

Back/Shoulders Hypertrophy:

Bent Over Rows x6 (Speed sets)
3x6
110x6

Parallel Bar Chin-ups
10, 8, 8
+0, +0, +0

Seated Rows (wide grip bar) x3
15, 12, 12
50, 64, 64

Dumbbell Rows x2
12, 12
34kg, 34kg

Seated Machine Shoulder Press x3
15, 10, 10
50kg, 66kg, 66kg

Upright Rows x2
15, 12
44kg, 62kg

Side Lateral Raises (seated) x3
15, 15, 15
8kg, 8kg, 8kg

Full Shoulder rehab workout afterwards

[Bonkies]

Nice man, awesome hypertrophy work, killin it with PHAT haha

[tomcardno1]

PHAT PHAT PHAT hahaha my body is ready

but in all seriousness Zach keep it up bring on more gains!

[Zachary533]

PHAT PHAT PHAT hahaha my body is ready

but in all seriousness Zach keep it up bring on more gains!

Haha we gonna hit it hard bro when you start bulking up again!

Friday

Chest/Arms Hypertrophy

Flat Dumbbell Press (speed work) x6
34kg x3

Incline Barbell Press x3
15, 12, 12
60kg, 70kg, 70kg

Hammer Strength Chest Press x3
12, 10, 9-8
80kg, 86kg, 86kg-42kg

Incline Flys x3
15, 12, 12
16kg, 18kg, 18kg

Preacher Curls x3
15, 12, 10-8
23kg, 27kg, 27kg-14kg

Concentration Curls x2
15, 15
12kg, 14kg

Spider Curls x2
15, 15
7kg, 8kg

Overhead Tricep Extensions x3
15, 11, 7
27kg, 39kg, 52kg

Rope Pull-aparts
12, 10
32kg, 44kg

Dumbbell Kickbacks x2
20, 20
5kg, 5kg

[Bonkies]

nice work bro, how are you finding the speed sets? That's one part of PHAT i don't do.

[Zachary533]

Bro im finding them so mean- huge difference in my power at the bottom of a rep since I've started doing them- can literally chuck the bar up from the bottom of a motion haha.

I do them with only 20-30 seconds inbetween though- think of them as a good warm-up, as well as just practicing for the big lifts at the start of the next week.

I think its an essential part of PHAT to be honest with ya

[Bonkies]

yeah true that explosiveness dynamic effort, I'd probably do it if I was bulking but I'm just trying to keep my lifts at the moment haha.

[Zachary533]

yeah true that explosiveness dynamic effort, I'd probably do it if I was bulking but I'm just trying to keep my lifts at the moment haha.

True that- I agree with that decision, getting 4-5 proper hypertrophy type of sets would be much more beneficial for you atm...


Since I'm bulking, going to keep it up- hopefully get to the point where I do the 46s for speed sets- would be stoked!