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

[tomcardno1]

Just did chest at les mills central, was so awesome using hammer strength machines, pretty busy day today so will right up log later.

Had my cheat meal at carl's junior, full as f*ck.

Bro I am def going to the show, you better be too haha

yes!

[Zachary533]

Saturday

Chest:

Barbell Bench Press x5
60kg-12, 100kg-10, 100kg-10, 100kg-10, 110kg-6

High Incline Hammer Strength Machine x3
90kg-12, 100kg-10, 100kg-10, 120kg-8

^Superset with Dumbbell Upper Chest Raises x3
10kg-12, 10kg-12, 10kg-12

Decline Hammer Strength Press x3
60kg-20, 100kg-15, 140kg-12

Incline Cable Flys x3
20kg-12, 24kg-10, 30kg-8 *dropset* 24kg-5 *dropset* 20kg-6

^Superset with Pushups ontop of stacked plates
10, 8, 6

Close-grip Dumbbell Press (with a single dumbbell, great movement) x3
30kg-20, 45kg-12, 45kg-12

Dumbbell Pullovers x2
35kg-15, 35kg-15 (Superset with 10 of the previous exercise)

Cable Crunches x3

^Superset with Cable Twists (Obliques)

Huge pump, was great working out with the boys in a new environment for a change... even the shortland street staff were mirin' lmao

[Zachary533]

Since I missed out on arms yesterday, decided to make use of the cheat meal and go smash some arms/calves/abs.

Sunday

Arms/Calves/Abs:

Close-grip Bench Press (Smith Machine) x5
60kg-15, 100kg-10, 100kg-10, 100kg-10, 110kg-8 *dropset* 60kg-12

Cable Overhead Extensions (seated) x4
26kg-15, 34kg-12, 34kg-12, 42kg-8 *dropset* 26kg-10

Skull crushers (ez bar) x3
20kg-15, 25kg-12, 30kg-8 (slow negatives)

Cable Pushdowns (delts overt bar) x3
46kg-15, 82kg-10, 104kg-8

Dumbbell Kickbacks x2
5kg-20, 5kg-20

Barbell Curls x4
17.5kg-20, 25kg-12, 25kg-12, 25kg-10 *dropset* 17.5kg-12 *dropset* 10kg plate close grip-10

One-Hand Cable Preacher Curls x3
14kg-15, 24kg-12, 32kg-10 *dropset* 24kg-10

Standing Concentration Curls x3
12kg-15, 14kg-10, 16kg-10

Reverse-Grip Cable Curls x2
20kg-15, 20kg-15

Donkey Calve Raises x5
46kg-20, 86kg-10, 86kg-10, 86kg-10, 86kg-10

Knee Raises
15, 15, 15
^Superset with Situps
15, 15, 15

Got in some good posing practice, was a long today but needed the volume on the arms, felt they were starting to lack a lil.

Down to 94kg on the dot yesterday... weight loss is going very well, can see obliques coming through very well on side chest/tri poses


We gon make it brahs!

[Bonkies]

NIce work bro, jealous of Les Mills lol. Not sure about the show ay, mates are all going to that Netsky show on the same day.

[Zachary533]

NIce work bro, jealous of Les Mills lol. Not sure about the show ay, mates are all going to that Netsky show on the same day.

Hard decision bro, Netsky is mean but he seems to come to NZ quite a bit... although he rips up his sets haha.

But Kai Greene coming to NZ hmmmm, may be worth thinking about bro- I'm def gonna go.

Picked up my comp forms today too, NABBA Aucklands in May, Natural Champs in June, then the nationals for both in October- come at me!

BTW bro I got told next month Les Mills are going to be doing a promo - $19 a week for students, pretty epic rate...

[Zachary533]

Tuesday

Upper Body Power:

Pendlay Rows x4
40kg-15, 80kg-8, 80kg-8, 90kg-6 (PB!)

Wide-grip Pull-ups (weighted) x4
+0-12, +8-10, +16-10, +20kg-9 (PB!)

Dumbbell Rows on Decline Bench (Focusing on pulling back with Elbow to target lower lat) x3
26kg-12, 40kg-10, 46kg-8 (PB!)

Berto Rows x3
23kg-15, 29kg-12, 29kg-12

^Superset with Straight arm Pulldowns x3
42kg-15, 42kg-12, 42kg-12

Barbell Bench Press x4 (focused on pausing at the bottom)
60kg-12, 100kg-8, 100kg-8, 110kg-6

Reverse-grip Wide Push-up on Power rack x3(Got this from Gregg Plitt's new workout, quite a good burn if you have a training partner to press down on you hard)
12, 10, 10

Bodyweight Flys, using the Ez-bar with plates on it x3 (This **** is TOUGH, highly recommend- got a mean pump after these exercises)
8, 8, 8

Military Press x3
46kg-15, 54kg-12, 62kg-10

Upright Rows, wide grip x2
40kg-15, 60kg-10

Side Lateral Raises Seated in middle of bench x2
8kg-15, 8kg-15

Sit Ups x3
30, 25, 25

^Superset Side Bends with a 10kg plate x3
15 each side x3

Hanging Window Wipers (lower abs) x2
10 a side x3

[SPARTAAAAA]

looks like phats doing well for you brah.
your comps are what will feel like around the corner.