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

[Zachary533]

Hello and welcome to my log


Well, I'm back to do my second edition of online logs. I'd like to take the time to thank everyone that took the time to follow my thread- having to report in to you guys daily is one of the things that kept me going to bring such a great result to the stage.

The competition went well- I didn't place in the top 3, but was very happy with the showing. I got called out 3 hours later, so ended up holding a lil water (I cut water this time).

Here are some photos from the stage:

Back Stage: (Very dry)



Onstage: (Red trunks)








I am now working with a coach called Steve Campbell- I feel very honoured to receive help from him as he has competed in many prestigious competitions, including Mr. World. In his hands, I feel I will be delivering a much better showing in the next coming year.

I was going to do a similar double split as I did last competition, but I have listened thoroughly to my body the last few weeks doing the off-season double split and its just not working. Not recovering fast enough, and lost a lil motivation to maintain going 8 times a week.


Here's how it looks:

Mon: Chest/calves/abs
Tues: Back
Wed: OFF
Thurs: Legs
Fri: Shoulders/traps
Sat: Arms/calves/abs
Sun: OFF

Starting macro-nutrients:

200g*4 Protein
280g*4 Carb
80g*9 Fat

800+1120+720= 2640 total calories. (6'2 93kg moderately active)

My plans are to go offseason mode until about 16 weeks out from my contest (in May 2013). I will be competing in 3+ comps, depending on whether I qualify for Nationals again or not.

Thank you for the continued support, and look forward to chatting with you all during the duration of this log!

[Bonkies]

this gonna be good.

[Zachary533]

Good morning guys, here is my motivation for today:



Monday

Chest day (All units in KG)

Seated Machine Bench (Upper chest) x5
15, 12, 15, 12, 10
60, 70, 80, 90, 95

Incline Bench Press x4 (focus on touching sternum)
15, 15, 12, 10
40, 50, 60, 70

Freeweight dips x4 (very wide grip)
15, 15, 12, 10
0 added, 0 added, 10 added, 15 added

Flat Bench Flys x4
15, 12, 10, 8
16, 18, 20, 22

Cable Crossovers (Upper chest focus) x3
15, 12, 12
8, 11, 11


Awesome Pump!

[Zachary533]

Focus.




My idol, looking more and more like him everyday. :P

Tuesday

Back Day

Lat Pulldown x5
15, 15, 12, 12, 10
30, 40, 45, 50, 55

Deadlifts x3 (Full range of motion deadlifts, feels very akward for me at 6'2 and long torso, but good change from rack pulls)
12, 10, 8
100, 120, 140

Barbell Rows x4 (very wide grip)
15, 15, 12, 12, 10
60, 80, 100, 120

Single Hand Seated Rows x4 (Pull to underhand grip from neutral)
15, 15, 12, 10
36, 42, 48, 54

Cable Pullovers x3
15, 12, 10
32, 38, 44

Hyper-Extensions x3
15, 12, 12
0, 5kg behind head, 5kg behind head



Tiring, but great targeted workout.

[Bonkies]

this guy...... on that Chest Mondays time lol

nice lifts bro, hows the summer time gym crowded? haha

[Zachary533]

this guy...... on that Chest Mondays time lol

nice lifts bro, hows the summer time gym crowded? haha

Haha cheers bro I work out after my first meal and before work, 10 to 9- only other people there are old people/couple pts training.


No way would I even bother training in the afternoon at the moment with that sort of split

[NaturalPursuit]

always in for new logs brotha!!! nice pics!

[thomascardno]

In. you're certainly on track bro keep going!!!

[Zachary533]

Great to have you all on board!

This morning I did shoulders so I could train legs with my coach

Arms are a strong area for me, but I really need to focus on getting some traps and some width, two very hard things to gain from illusions as I am 6'2, as you can see here... (I really wish I put my right shoulder down for this shot, she caught me off guard :P)



Regardless! I was pumped up after watching the new AV Chest workout, and boosted it to the gym with some intense Eminem soundage blasting from the car

Thursday

Shoulders: (most weights recorded as single hand weight)

Reverse Miltary Press (Machine) x5
20, 15, 15, 12, 8-10
18, 24, 32, 38, 48-24

Seated Side Lateral Raises x4
20, 15, 15, 12-12
6, 8, 10, 12-6

Barbell Shoulder Press x4
20, 12, 10, 8
40, 50, 60, 70

Seated Front Raises x4
20, 15, 12, 10-12
6, 8, 10, 12-6

High Cable Flys (rear delt focus) x3
20, 15, 15
8, 14, 20

Underhand Grip Reverse Pec Dec Flys x4
20, 15, 15, 12
12, 16, 20, 24

Seated Dumbbell Shrugs (new exercise, awesome pump) x4
20, 15, 15, 12-12
26, 30, 34, 36-18

[Bonkies]

beaaaaaaaast, love high volume training, the pump! lol

[thomascardno]

boosted it to the gym with some intense Eminem soundage

love it!

tried those seated shrugs after you aswell bro theywere the icing on the cake of my workout haha!!

[Zachary533]

Gotta love high volume Yeah bro nothing gets you amped like Em!

Aight, well you guys saying you like intensity and volume aye... this was the Leg workout I did with my main man coach:


Friday

Legs: (Quads/Hams)

Okay, I am used to doing very high rep range for legs with heavy weight, Steve decided to change this up and keep me in the 15-10 rep range today.

Leg Extensions x5 (Big tense at top, 2-3 seconds down)
15, 15, 12, 12, 12-10
26, 36, 46, 52, 56-18

45 Leg Press x5 (NEW PB!)
12, 12, 12, 12, 12-8
5 plate a side, 7 plate, 10 plate, 10 plate, 10 plate-7 plate

Hack Squats x4 (VERY deep)
12, 12, 12, 12
(the weights are weird with this one, not the usual machine...) but 20 kg added for all sets.

Lying Hamstring Curls x4 (Double reps every second rep)
12, 12, 12, 12
26, 26, 26, 26


If anyone sees one of these cheap could you let me know?

[Bonkies]

ahaha



looks like i gotta go higher volume on legs tomorrow...

[Zachary533]

Awesome gym tune.

Saturday

Arms:

Tricep Pushdowns x4
32, 48, 64, 72
15, 12, 10, 8

Skullcrushers with Exbar superset with Close-grip Bench Press x3
20, 30, 30
15-20, 12-15, 10-15

Single Hand Overhead Dumbbell Extension x4
15, 12, 10, 8
8, 10, 12, 14

Cable Kickbacks x3
15, 12, 10
5, 8, 11

Reverse One Handed Pushdowns x3
12, 10, 8
14, 20, 24

Standing Bicep Curls x4
15, 20, 25, 30-15
20, 15, 12, 10-15

Standing Hammer Curls x4
10, 12, 14, 16
20, 15, 12, 12

Concentration Curls x4
12, 12, 12, 12
Each set till failure*

Very close grip chins, focusing on negative/bicep contractions x3
bodyweight x4

Calves:

Seated Calve Raises x4
40, 50, 60, 70
30, 25, 20, 15

Standing Bodyweight Calve Raises x2
50, 50

[Bonkies]

strong arms my dude.

Saw Alan at the gym today, such a beast lol, he has the sickest legs

[Zachary533]

strong arms my dude.

Saw Alan at the gym today, such a beast lol, he has the sickest legs

Cheers bro! Arms are just my thing, I wish they'd actually settle down a bit because my back doesn't have a chance : /

Yeah bro Allan is such a beast, I've got to give him a text soon and go train out at your guys gym- still gotta go use that chain set up you guys got in!

Speaking of insane- I just saw some pics of Shredu that dude is insane! Great inspiration for the natty boys.


Trying to find a log of his, know anything?

[Bonkies]

http://forum.bodybuilding.com/showth...hp?t=148891713

[Zachary533]

http://forum.bodybuilding.com/showth...hp?t=148891713

Thanks bro, wish he did one by himself though : / ah well.

[Zachary533]

Monday

Back Day:

Biggest weakness area at present imo is my back is not wide/thick enough compared to my arms/height- I have to smash this day EVERY week.

I will improve it in this offseason.

1.51, this will be my feeling next year.



Cable Pullovers x4
15, 12, 12, 10
32, 42, 48, 54

Wide Grip Lat Pull Downs x4
15, 12, 12, 10-12
32, 42, 54, 54-32

Barbell Rows (off the floor) x4
15, 15, 12, 10
60, 80, 90, 100

Underhand Grip Seated Row x4
15, 15, 12, 10-12
42, 54, 62, 62-22

One Hand Seated Row x4
15, 15, 12, 10
32, 36, 42, 42

Rack Pulls x4
15, 12, 10, 10
60, 100, 140, 180

Hyperextensions x4
15, 15, 15, 15
BW, 10kg, 10kg, 10kg

Cable Reverse Flys x4
15, 15, 12, 10
8, 14, 20, 20

[NaturalPursuit]

Monday

I will improve it in this offseason.

WITH that mindset bro...ITS GUNNA GET HUUUGE!!! great workout!

[Zachary533]

WITH that mindset bro...ITS GUNNA GET HUUUGE!!! great workout!

Cheers bro! Yeah back feels smashed today, mission accomplished

Tuesday

I can't get over this video, bodybuilding used to be a sport of elegance, uniqueness and character... I really hope the new generation can bring this back (talking to all of you so far who have posted in this thread!! )



^I'd give almost anything to look like that, but at 6'2 ) That is why we keep training HARD!!!

Chest:

Barbell Bench Press x5
20, 15, 15, 12, 10

Incline Dumbbell Press (30 degree bench) x4
15, 12, 12, 10
20, 24, 26, 30

Decline Barbell Bench Press x4
15, 12, 12, 10
40, 50, 60, 65

Machine Flys x4
15, 12, 10, 8
24, 28, 34, 38

^superset with myostatic broomstick stretches
12, 12, 12, 12

Overhead Tricep Extensions x4
15, 12, 10, 8
32, 38, 42, 48


Standing Calve Raises (3 second hold, 3 second down, 1 up) x4
10, 8, 6, 6
66kg, 100kg, 122kg, 122kg

[Bonkies]

lawwwwwd that video, especially with the Mariah Carey song going lol.

[Zachary533]

lawwwwwd that video, especially with the Mariah Carey song going lol.

[thomascardno]

love it bro

[NaturalPursuit]

nice chest workout and LOVING that video bro!

[Zachary533]

Shawn Ray is something else... along with Kevin and Flex, some of my favorite bodybuilders of all time!

Cheers bro

Wednesday

Legs:

First time in ages I've fallen underneath a squat- got to work out outside for most of this one though in barefoot so I was happy

Squats x6
10, 5, 5, 5, 5, 3-10-15-20
60, 100, 120, 140, 160, 160-100-60-siisy squats (strip set)

Walking Lunges x5
10 steps a side, 10, 10, 10, 10-10-10
12 each hand, 16, 20, 24, 24-16-8

Leg Extensions x5
15, 15, 15, 15, 15-7
26, 26, 26, 26, 26-11

Lying Hamstring Curls x5
15, 15, 15, 15, 15-10
26, 26, 26, 26, 26-11

Straight Legged Deadlifts x5
15, 15, 15, 15, 15
40, 40, 40, 40, 40


Ouch. Even as I type this the day after that workout is making me cringe. Double hands on gym stairs, hobbling down slowly after that haha.

[Bonkies]

strong as hell legs day sh*t lol

[Zachary533]

strong as hell legs day sh*t lol

Feeling it today, man I'm gonna be f*cked at Excision tonight lol.

Thursday

Shoulders:

Reverse Military Press x5
20, 15, 14, 12, 9-10 (flip round for normal military press)
24, 32, 42, 46, 54

Seated Side Lateral Raises x3
20, 15, 12-10
8, 10, 12-6

Arnold Presses x3
15, 12, 10
14, 16, 18

Barbell Front Raises x4
15, 12, 10, 10-30
20, 25, 30, 30-15

Reverse Pec Dec x3
15, 12, 10
16, 24, 32

Dumbbell Shrugs x3
20, 15, 15
32, 32, 32

Long workout, cut shrugs short as pump was starting to go- didn't drink enough water.

Diet has been a consistent 200 calories under this week, been pretty flat tack cash wise to will be interesting to see what my weight does on monday morning... will be eating more next week onwards for sure though

[tomcardno1]

must be loving this high volume work :P freakin pumped!

[Zachary533]

Saturday

Arms/calves:

Tricep Rope Pushdowns x4
15, 12, 10, 8
38, 46, 62, 70

Close-grip Bench Press (on smith) x4
15, 12, 9, 7
60, 70, 80, 80

Machine Overhead Press x4
15, 12, 10, 8
24, 32, 40, 48

Dumbbell Skullcrushers x3 (Very slow on negatives)
12, 10, 8
8, 9, 10

Cable Kickbacks x4
15, 12, 10, 8
8, 11, 14, 20


Incline Dumbbell Curls x3
20, 15, 12
8, 9, 10

Standing Cable Curls (close grip) x4
15, 12, 10, 8-12
32, 48, 54, 58-32

Concentration Curls x3 (standing, Arnold style)
15, 12, 10-12
12, 14, 16-8

Reverse Cable Curls (one hand) x3
15, 12, 10
11, 14, 20

Wrist Curls x3
15, 15, 15

^superset with Behind the Back Wrist Curls
15, 15, 15

(20kg bar)

Standing Calve Raises x5
-Plures x2 (feet inward, feet outward)
15-15, 15-15
42, 48

-Normal x3
10, 8, 8
90, 110, 130