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  1. #1
    Registered User Zenith's Avatar
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    Zenith's journey to an INBA national 1st place title

    Hey all, brief history -
    I have been training for 14 years competing for 8 years as a natural athlete. This year was my best so far - I won the INBA state titles and then Asia Pacific 5 weeks later in the tall class.

    For the last few weeks I have been experimenting with a 3 day split done HIT style with only one working set to failure. So far it has been great! I have hit some PBs on some my lifts and my elbows that have been bothering me for years now feel fine;

    Mondays - back/rear delts/biceps
    Wednesdays - chest/shoulders/triceps
    Fridays - legs

    Nutrition wise I am excited to be working with Kiyoshy Moody this year so hopefully ill get my meal plan to start soon...
    Last edited by Zenith; 11-20-2012 at 04:59 PM.
    Im working on my craft and improving every day!
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  2. #2
    Registered User Zenith's Avatar
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    Assessment
    Date 5/11/12
    Time 9pm
    Weight (Kg) 103.3
    Shoulders 130.4
    Chest Relaxed 118.5
    Chest Expanded 123.5
    Waist 91.5
    Hips 105.5
    Thigh (R/L) 67/66.2
    Arm (R/L) 39.8/39.8
    Arm (R/L) Flexed 42.4/41.9
    Calf (R/L) 40.4/40.5

    skinfolds
    chest 4.4
    abb 11.2
    thigh 8.2
    bicep 3
    tricep 7.8
    subscap 11.2
    supra 5.6
    lower back 11
    calf 3.5
    9 Site Goal;
    9 Site Total; 65.9
    LMM 91.17
    Body Fat % 11.74
    Body Fat (Kg); 12.13

    Starting pics
    P1070456.jpgP1070457.jpgP1070458.jpg
    Im working on my craft and improving every day!
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  3. #3
    Registered User Zenith's Avatar
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    12/11/12
    8am coffee, 30min walk
    9am 2 cup e/w, 1 cup oats, 1 egg
    Chia/flax seed
    Juice - 2 carrot, celery, med apple, ginger, 1/2 beetroot
    12 - 220g steak, 350g sweet potato, apple
    Sleep hour
    2pm 220g chicken, cup of rice

    Back/bicep/rear delt
    Machine pullovers 80kgx20
    Underhand pulldown 70x15
    Bent underhand row 80x12
    Deadlift 5platesx6 - PB!
    Seated row - stackX10? Drop sets
    EZ curls 30X21s, -2-3 rest/pause
    Alt DB seated 22x10
    Preacher machine 20x20
    Mach rear delt - stackx6-drop sets

    First HIT workout - went well! PB on deads. Might swap pullover to DB to get full ROM, need to focus more on biceps/take sets to failure. Love underhand pulldowns. Will increase weight next week


    Post - banana, 2 scoop protein, mix berries, oats? Tbl of honey and peanut butter
    630pm 300g salmon, cup of rice, salad
    730 bowl of oats, 2 /scoop protein - hungry!!
    10pm 5 large eggs, tomato sauce

    13/11/12
    9am coffee, walk 30min
    10am 2 cup e/w, 1 cup oats
    Juice
    12 220g steak, 350g sweet potato
    3 220g chicken, cup rice
    620pm 220g steak, veg, 2 scoop protein
    8pm 4 egg, 100g steak, salad
    Rest and massage, biceps/posing
    Im working on my craft and improving every day!
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  4. #4
    Registered User domingochavez's Avatar
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    Big Zenith!

    It's Ben, the guy who did your website Advanced Evolution a few years back

    Will follow your log with interest, any stage photos from your last comps?
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  5. #5
    Registered User Zenith's Avatar
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    Originally Posted by domingochavez View Post
    Big Zenith!

    It's Ben, the guy who did your website Advanced Evolution a few years back

    Will follow your log with interest, any stage photos from your last comps?
    Hey Ben! How you been mate? Is that your profile pic? Recent comp?

    I'll try and upload some pics of the Asia Pacific, anyone know how to do from iPhone?
    Im working on my craft and improving every day!
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  6. #6
    Registered User domingochavez's Avatar
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    Originally Posted by Zenith View Post
    Hey Ben! How you been mate? Is that your profile pic? Recent comp?

    I'll try and upload some pics of the Asia Pacific, anyone know how to do from iPhone?
    Good thanks buddy, yep that's me from last September first BB comp ever. Aiming for the local comps towards the end of next year for my second time around.

    Upload your photos to something like Photobucket, and then link them in here:

    http://beta.photobucket.com/
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  7. #7
    Registered User Zenith's Avatar
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    14/11/12
    5am 2 cup e/w, whole egg, cup oats, banana, chia/flax
    650am med apple, handful walnuts, 2 scoop protein
    10am 230g fish, 200g sweet potato, 1/2 cup rice, apple
    1pm 230g fish, 230g sweet potato,
    4pm 230g fish, 350g sweet potato, fruit salad
    6pm 2 scoop jack3d
    350g sweet potato, 230g fish

    Chest/should/Tri
    Inc Press 100X4
    Inc Fly 30x15 Ss
    Flat Smith 60x2, drop sets to failure
    DB lat Raise 20x20 Ss
    Seat DB 20x12?
    Dips 15+3 negitives Ss
    Tri push down 23x20 few forced
    Great sesh, felt strong and focused!

    830pm 2 scoops protein, banana, oats, tbl honey, peanutbutter, berries

    15/11/12
    5am 2 cup e/w, egg, cup oat, banana
    6am 2 scoop protein, apple, walnut
    10am 220g chicken, salad
    1pm 220g chicken, salad
    4pm 220g chicken, salad
    8pm double quarter pounder mac as, L chips
    11pm bowl of oats, 2 scoop protein

    Fri 16/11/12

    9am 2 cup EW, 2 cup oat, apple, honey. Fresh juice
    2 scoop jack3d

    Legs
    Squat 3platex12
    45 press 9platesx20-5 SS
    Leg Ext 32?x30 - to light!!
    Ham Curls 52x12-3
    Bar Lunge 40x15 each leg
    45 calf 4platex20-6-6-8
    Seat calf 70 totalx15-6-6

    Pissed at squat effort - mike got 17 reps. Will go high rep one week, low the next (opp with deads) increase weights next week.

    Post 30g protein
    Shake - scoop protein, Banana, honey, oats, berries
    1pm 2 beef patties, 2 cup rice?
    -sleep-
    5pm 220g chicken, 2 cup rice?
    6pm 2 scoop protein, apple, walnuts
    10pm 220g mince, salads, apple
    1am 220g mince, salad, apple
    4am 220g mince, salad
    7am 2 scoop protein, tbl coconut oil

    Need to start walking dog again upon waking non training days

    Sat 17/11/12
    3:30pm scoop protein, black coffee
    2 cup E/W, cup oat, banana, chia/flax, honey
    6pm 1/2 chicken, walnuts
    10pm 1/2 chicken, salad
    1am mince/lean sausage, salad
    4am 2 scoop protein
    730am 6 eggs, 1/2 cup oats

    Sun 18/11/12
    4pm - cheat meal, HJs Aussie burger, large chips, frys
    630pm 2 scoop protein
    10pm 1/2 chicken, veg
    1am 220g steak, veg
    330am 2 scoop protein
    *finished work early

    Feeling tired/ lethargic tonight. Legs are still sore from Fri
    Im working on my craft and improving every day!
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  8. #8
    Registered User Zenith's Avatar
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    Originally Posted by domingochavez View Post
    Good thanks buddy, yep that's me from last September first BB comp ever. Aiming for the local comps towards the end of next year for my second time around.

    Upload your photos to something like Photobucket, and then link them in here:

    http://beta.photobucket.com/
    Wow, we'll done mate. Big change. How did you go? Do you have a prep journal also?
    Im working on my craft and improving every day!
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  9. #9
    PURE INSANITY NaturalPursuit's Avatar
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    IN for this bro!
    Owner of Beast Fitness: Online Training and Nutritional Consulting

    YouTube Channel: http://www.youtube.com/NaturallyGreatBB

    Log: forum.bodybuilding.com/showthread.php?t=146484503

    facebook.com/alexkikel

    Supplement Review MEGATHREAD: http://forum.bodybuilding.com/showthread.php?t=158721483

    CELLUCOR C4 BATTLES!!!: http://forum.bodybuilding.com/showthread.php?t=160927751

    Top Supplement Reviewers: http://forum.bodybuilding.com/showthread.php?t=160986371
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  10. #10
    Registered User domingochavez's Avatar
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    Thanks mate!

    Here's my previous journal:

    http://forum.bodybuilding.com/showth...4777751&page=1
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  11. #11
    Registered User Zenith's Avatar
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    Originally Posted by domingochavez View Post
    Thanks mate!

    Here's my previous journal:

    http://forum.bodybuilding.com/showth...4777751&page=1
    Wow man, you looked great. Well done! I see you have the comp bug now
    Im working on my craft and improving every day!
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  12. #12
    Registered User Zenith's Avatar
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    Originally Posted by NaturalPursuit View Post
    IN for this bro!
    Thanks mate, I hope to keep the journal informative and interesting so people can get something from it. I also like keeping a journal as it keeps me accountable and very conscious of my diet and training.
    Im working on my craft and improving every day!
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  13. #13
    Registered User Zenith's Avatar
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    Well I got my meal plan of Kiyoshi and all I can think is wholly shi$ that's a heap of food and supplements!!! The meal plan is very high in all 3 macros and ill be trying a few new products like MCT oil that I have never used before.
    Hopefully I'll get a sponsorship soon - a local supplement store may be able sponsor me, I'll put forward a few ideas next week that I hope they will like.
    In the mean time I have ordered a few things to get started so I should be able to start the plan thurs-Fri next week.

    I am still waiting for a response in regards to my training. I would like to run with the same routine for at least 6 more weeks to see what sort of results I achieve. Everything is going well at the moment so I don't want to fix something that ain't broke!

    Just I side note - I keep a journal on my phone in notepad and always keep a week left on so I can refer back to my previous training sessions, hence the journal will always be a week behind.
    Im working on my craft and improving every day!
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  14. #14
    Registered User Zenith's Avatar
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    Im working on my craft and improving every day!
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  15. #15
    Registered User Zenith's Avatar
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    Im working on my craft and improving every day!
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  16. #16
    Registered User domingochavez's Avatar
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    Looking thick in the pictures big guy!

    That's a lot of fish you're eating there, your food budget must cost what my family of 4 spends on food for the week!
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  17. #17
    Registered User Zenith's Avatar
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    Originally Posted by domingochavez View Post
    Looking thick in the pictures big guy!

    That's a lot of fish you're eating there, your food budget must cost what my family of 4 spends on food for the week!
    I use a fish called basa, not to expensive - around $12kg

    Just got my diet from Kiyoshi - not looking foward to the food and sup bill once I start! :/
    Im working on my craft and improving every day!
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  18. #18
    Registered User Zenith's Avatar
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    Mon 19/11/12
    12Coffee, 30min walk
    1230 2 cup e/w, cup oats, honey
    Fresh juice
    2pm 1/2 chicken, 2 cup rice, veg
    2 scoop jack3d

    Back/ bicep/ rear delt
    DB pullover 40x15 Ss
    Underhand pulldown 80x12?
    Underhand row 100kgx8
    T bar 40x12,60x10,80x10
    Mach rear delt stackx15, drop sets
    DB rear delt 15x15
    Ez curls 40x15
    Alt db 25x8 each side
    1 arm hammer 15x15

    Ran out of time today as i had an appoinment to look at a new house with my wife, missed deads/lower back work. Tbar Mach felt a bit awkward, will experiment with supported row next week. Need to tighten form on underhand row. Underhand pulldown is feeling great!

    Post- 2 scoop protein
    5pm fish and rice/sweet potato - did not measure
    7pm 30g protein drink, pineapple and blueberries
    Massage
    9pm Chicken and vegetables

    Tue 20/11/12
    5am 2 cup e/w, cup oats, honey, blueberries
    930 beef patties, rice, tomato sauce, veggies
    1pm 220g steak, 350g sweet potato
    4pm veggie, juice, 2 scoop WPI
    7pm 300g fresh salmon, fresh salad
    1030pm 6 lean beef sausage, BBQ sauce

    Switched to ON whey today, new 10lb bag and I accidentally bought vanilla instead of chocolate FML
    Im working on my craft and improving every day!
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  19. #19
    Registered User Zenith's Avatar
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    We'd 21/11/12
    8am 2 cup e/w, 1.5 cup oat, honey, chia and flax seed
    930am 30min walk
    11am 5 lean beef sausage, 350g sweet potato
    1pm 220g rump steak, 1.5 cup rice? Fresh carrot, celery, apple, beet juice
    3pm 1.5 scoop WPI, banana

    Chest/shoulder/Tri
    Inc bench 100kgx6 - 1 forced
    Inc fly 40x12 Ss
    Flat smith 40x12, DS - 20x15
    DB lat raise 22x20 Ss
    Seat DB press 25x12
    Dips 20kgx12 Ss
    Tri push down 30x15-5
    1 arm push down 27x20

    Good session, def getting stronger. Went up in weight on every exercise from last week. ****en hot in the gym today, won't be wearing the long pants anymore! Good to sweat though.

    Post - whole mango, 2 scoop WPI, oats, honey, cinnamon
    5pm 240g fish, 350g sweet potato
    8pm 220g steak, 2 bags steamfresh veg
    1030pm 250g cottage cheese, 1 scoop WPI, mixed nuts

    Thurs 22-11-12
    8am coffee, 40min walk
    9am 2 cup EW, 1.5 cup oat, chia and flax seed,
    Fresh juice - usual
    12pm 220g steak, 400g sweet potato
    3pm 220g steak, 1.5 cup rice, 1 banana, 1 scoop WPI, jack3d
    Im working on my craft and improving every day!
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  20. #20
    PURE INSANITY NaturalPursuit's Avatar
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    Glad to hear workouts are going great! diet seems spot on brotha!
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  21. #21
    Registered User Zenith's Avatar
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    Originally Posted by NaturalPursuit View Post
    Glad to hear workouts are going great! diet seems spot on brotha!
    Thanks champ! yeah all is on track now
    Im working on my craft and improving every day!
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  22. #22
    Registered User Zenith's Avatar
    Join Date: Dec 2001
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    Legs
    Squat 160x8 reps PB!
    45 press 400kgx20 reps
    Leg ext - stackx12 reps then snapped cable!
    Ham curls 62kg?x11 DS 40x10
    Lunge 40x10 each side - Olympic bar.
    45 calf 6platex20-8-8-6 rest/pause
    Seated calf 80kgx10,10- got stuck on 1st set at the bottom so did another set to failure with a spot.

    Great session! Had no training partner today because he dropped a weight on his toe! I still pushed hard and got a spot when needed. Loving this HIT style training, getting stronger each week )

    6pm Post - 2 scoop WPI, 1 mango, mixed berries, oats, honey
    830pm 300g fish, 100g rump steak, 1/2 cup rice, salads

    23/11/12
    5am 1 cup oats, 2 cup EW, banana
    620am 2 scoop WPI, apple, mixed nuts
    10am 220g chicken breast, salads
    1pm BBQ @ work - steak, 3 sausages
    4pm 220g chicken, salad
    7pm 2 scoops WPI, nuts mixed
    Walk 30min
    830pm large steak, veggies

    Decided to drop the carbs for a few days, looking soft :/

    24/11/12
    5am 2 cup EW, cup oat, banana
    630am 2 scoop WPI, apple
    10am 280g chicken/steak, salad
    1pm 280g chicken, salad
    4pm 280g chicken, salad
    7pm WPI 2 scoop, handful nuts, 30min walk
    930pm VERY large steak 3-400g, veg

    Tired today (low carbs)

    25/11/12
    5am 2 cup EW, banana, cup oat
    630am 2 scoop WPI, apple
    10am 280g steak, salad
    1pm same
    3pm same
    430pm 2 scoop WPI, mixed nuts
    6pm 245g chicken breast, BBQ sauce
    9pm double pattie, Aussie burger, frys, large chock thick shake
    (Cheat meal ready for my 6 plate deadlift x 2 reps tomorrow)
    Im working on my craft and improving every day!
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  23. #23
    Registered User Zenith's Avatar
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    26/11/12
    9am jack3d 2 scoop
    2 cup EW, cup oat, banana, punet of blueberries
    1015am 2 scoop WPI

    Back/rear delt/ bicep
    Pullovers 45x15
    Underhand pulldown 80x12 - holding contraction 2 sec
    Overhand row 90x8 perfect form!
    Deadlift 2platex10,8 3plx6, 4platex5, 5platex0, 3platex20!
    Supported row 100x8
    Rear delt Mach stackx20 drop sets Ss with
    DB rear delt 17x15
    Alt DB 30x10 each side
    Straight bar preacher 35x8
    1 arm hammer 20x8

    Fuc*en pissed at my deadlift effort today was hoping to pull a PB of 6 plates and could not even get a 5 plater of the floor.. Got 6 reps with 5 plates 2 weeks ago!? I know it must be in my head because my training partner got 20kg on his PB!
    Anyway saved the day by getting 20 reps with 3 plates and almost vomited up my protein shake on the last few.

    I am thinking it may not be such a good idea to go so heavy anyway, I am a bodybuilder not a Powerlifter so maxing out should not be in my vocabulary. Might pre fatigue with some back extensions before dead lifting next time and try putting some plates under so we are lifting from just bellow knees instead of the floor.
    The rest of the session went great! Big jump in strength on alt DB curls and supported rows and preacher curls felt good. I think we have found a good combo of exercises that work well on back day so ill roll with this routine for a while.

    Post - 2 scoop WPI, banana, 1 cup oats, mixed berries, honey
    -sleep for 2h- (nightshift tonight)
    430pm 280g steak, 1 cup rice, veggies, apple, tbl of coconut oil
    630pm 2 scoop WPI, punnet of strawberries, mixed nuts
    10pm 280g beef mince, 1 cup rice, tbl coconut oil, veg
    1am - same above
    4am same above
    7am 6 whole eggs, 1 scoop extend

    Started juice plus again
    Slowly increasing my protein intake and adding fats as per my new meal plan. Once I run out of old foods and get all my sups will start the new plan 100%

    27/11/12
    3pm coffee, scoop WPI
    Walk dog and sprints 30min
    4pm 1 cup EW, cup oats, 3 eggs, banana
    630pm 2 scoop WPI, apple, 1/2 cup mixed nuts
    10pm 1/2 chicken, cup of rice
    1am 280g beef mince, cup rice, veg, chock bar
    4am same above minus chock bar
    7am 6 whole eggs, scoop extend, multi

    28/11/12
    2pm 2 scoop jack3d, scoop extend
    6 eggs, cup oats, apple, scoop WPI

    Chest/shoulder/triceps
    Inc bench 100kgX8 - 2 negatives/forced reps to failure
    Inc DB Fly 45X8 Ss
    Flat smith 90x6, drop sets
    Lateral raise 25x20 Ss - form tight!
    Seated DB press 30X15
    Dips 40kgX4 - keep weight on Ss
    Tri Pushdown 40X15 rest/pause
    1 arm Pushdown 31x15

    During - scoop extend
    Post 2 scoop WPI, banana, cup oats, berries
    630pm chicken treat - 1/2 chicken, potato, veg and gravy
    930am 1/2 chicken, 1 cup rice, veg
    1230 1/2 chicken, cup rice, veg
    530am 1/2 chicken, cup rice, veg
    730am 4 eggs, 2 beef patties, 1 scoop WPI

    Worked an extra nightshift, 6th straight 12h shift and feeling wrecked :/ diet falls apart towards the end of my shifts,, just been getting whole chickens to keep up the protein as i have no time to cook! I need to be better organised and prep all my meals for work on my last day off before I go back on shift.

    29/11/12

    330pm 1 cup oats, 3 scoop WPI, banana
    630pm whole nandos chicken, mixed vegetables
    930pm 2 tbl of coconut oil, 3 scoop WPI
    12 6 eggs, 1 cup rice, tomato sauce

    Changing from nights to days now so more food with each meal as I only get around 4-5 meals in..

    30/11/12

    8am 1 scoop WPI, black coffee, walk dog 30min
    9am 6 eggs, 1 cup rice, 1/2 cup oats
    12 - 285g beef patties, 350g sweet potato, 2 tbl coconut oil
    3pm 285g beef patty, 350g sweet potato, 2 tbl udos oil, vegetables
    - sleep 1h
    6pm 285g fish, 1 cup rice, vegetables, 1/2 cup nuts
    Walk dog 30min, prac posing
    9pm 3 beef patties, 1 cup rice, greens, 2 tbl of olive oil

    Was meant to train legs today but not feeling it. I felt like my body needs rest from training and work. Will smash them tomorrow. I am getting my food measurements up to what Kiyoshi wants me to consume. It's a ****load of protein and fats each meal but I can see how ill get bigger and stronger consuming so much. Really enjoyed the fish, rice and mixed nuts meal today

    1/12/12
    8am 1 scoop WPI, coffee, walk dog 30min
    9am 6 eggs, greens, 1 cup oats with mixed berries
    1130am 285g mince, 350g sweet potato, 2 tbl udos oil
    1pm - out for health lunch with my wife. Chicken, salad
    3pm 2 scoop WPI, apple, 2 scoop jack3d

    Legs
    Squats 180kgx7
    45 press 11 plates for 15 reps
    45 calf raise 7platesx20, pause then another 8 reps
    Leg ext - 1 leg at a time 65x15?
    Then both legs at the same time 65x20
    Ham curls 65x10 then triple drop set super set with
    Lunges 40x11
    Seated calf 100x15 drop sets

    PB on squats and leg press ) had my foot position a little lower today on the leg press and focused on a full ROM, felt the quads much more. Did the 45 calf raise straight after so i did not have to un load a ton if weight. Squats went well, started with 3 sets of 10 at 40kg and went up in 20kg increments for 6 reps for 5 sets to push plenty of blood in the muscle and get nice and warm, wrapped knees after 3 plates a side and wore my powerlifting belt. I think the most I have ever done with 4 plates a side is 4 or 6 reps so was stoked to bang out 7 I could have got an 8th with a good spot - next time!

    Post - 2 scoop extend
    Post - banana, 2 scoop WPI, honey, cup oats, mixed berries
    6pm 2 scoop extend
    7pm - cheat meal burger with double pattie, frys, large chock thick shake
    Block chocolate

    2/12/12
    8am coffee, 2 scoop WPI+tbl udos oil
    45min walk on beach
    1030am 6 eggs, greens
    1pm 3 beef patties, veggies
    3pm 2 scoop WPI, tbl udos
    6pm mince and veggies
    8pm 2 scoop syntha6
    Dropped the carbs today as feeling bloated and crap from the cheat meal. Weight is up around 104kg.
    Prepped all meals for tomorrow and will start my diet properly Monday

    3/12/12
    5am 6 eggs, cup of oats with mix berries
    630am 2 scoop WPI, apple,1/2 cup nuts
    10am 285g fish, cup rice, vegetables
    1pm 285g fish, cup rice, vegetables

    Had a good start to the day today - all my meals prepped and gym gear ready to train after work...
    About 4pm I started feeling nausea and my neck felt tight. I went to the medical centre at work and started vomiting! I thought my neck was out so knocked off early and went straight to the chiro. The chiro took one look at my neck and confirmed
    it was indeed my neck. A few quick adjustments and I started feeling better.
    I have put my neck out before from doing front squats and felt slightly nauseated but never this bad. Not sure how I did it, has been feeling a bit tight this week - perhaps a combination of work and training. I am thinking maybe it would be a good idea to start doing some exercises to strengthen my neck up.
    Anyway messed my nutrition and training up, I was in bed by 7pm and completely lost my appetite for the rest of the day.
    Im working on my craft and improving every day!
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  24. #24
    Registered User Zenith's Avatar
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    4/12/12

    630am 2 slice toast with vegimite and butter
    7am cup of oats, mixed berries
    6 eggs
    10am 285g chicken, cup rice, tbl of olive and udos oil
    1pm 285g steak, cup rice, tbl of udos and olive oil
    430pm as above
    630pm 2 scoop WPI, 1 scoop vitargo, tbl MCT oil, 2 scoop jack3d

    DB pullover 50x12 Ss
    Underhand pulldown 80x12
    Barbell row 100x7
    Supported row 80x4-drop sets holding contraction
    Rear delt - stackx15 drop sets Ss
    DB rear delt 17x15
    Alt DB 35x7 each side
    Machine preacher 30kgx15-forced reps
    1 arm hammer 22x6, drop set
    Deadlift 4platex10

    Good session did not break any records today as I was concerned about my neck, still trained hard though and warmed up well.

    Post - 2 scoop extend
    2 scoop WPI, banana, mixed berries, 1 scoop vitargo
    10pm 200g steak, 350g potato, 2 tbl of olive oil, veggies
    12 2 scoop syntha6

    Feeling better today, had a massive sleep for over 12 hours and took today off.

    5/12/12
    8am walk dog 30min
    830am 2 scoop WPI, 1 scoop vitargo, tbl MCT oil, 2 scoop jack3d
    1 cup oats with chia seed and cinnamon

    Chest/should/Tri
    Inc bench 110kgx6
    Chest press 3 platesx10
    Bench press 100kgx10 drop sets by 20kg Ss with -
    Cable fly 35x20
    Lateral raise 27x15 Ss
    DB shoulder press 35x10
    Dips 40x4 bwx6
    Rope Pushdown 27x12 drop set
    1 arm cable ext 35x12

    We tried a couple new exercises today as I am not feeling the incline flys and smith is the best combo. Switch to chest press but the angle felt wrong - pressing down instead of up. Their is another incline chest press but the angle is to high and it hits the shoulders instead of chest.

    Bench press drop sets felt great!! We super set with a cable fly and the pump was sick! We will def incorporate this and in incline DB press instead of fly or chest press so our chest routine will not be;
    Incline bench - 1 set to failure with a couple forced reps/negatives
    Flat bench - drop sets then super set with cable fly
    Incline DB press - 1 set

    Post- 2 scoops WPI, 1 scoop extend, 1 scoop vitargo
    1pm 285g chicken, cup rice, 2 tbl olive oil
    3pm - sleep 1.5h
    430pm 285g chicken, cup rice, 2 tbl olive oil
    630pm 2 scoop syntha6
    10pm 285g chicken, 1 cup rice, 2tbl olive oil
    1am 285g beef patty, cup rice, 2 tbl olive oil
    730am 2 scoops syntha6, tbl udos oil

    Skipped 4am meal to sleep during break at work.
    Feeling a bit sick and bloated today - I feel although I am just overloading my digestive system and getting fat eating all this food. Ill talk to Kiyoshi and see what he thinks..
    i have got to honest... so far I am not very impressed with Kiyoshi as a coach - he was very quick to respond when I enquired about contest prep but once he got my money was very slow to respond to my emails and questions. I have paid for 6 months but at this stage will def not be working with him for my contest prep, very disappointed.. Hopefully I will be able to work with Matt Porter again.

    6/12/12
    4pm coffee, 1 scoop WPI, walk dog 30min
    445pm 6 eggs, veggies, 1 cup oats with chia seed and mixed berries
    630pm 2 scoop WPI, 1/2 cup mixed nuts, apple
    10pm 285g chicken, cup rice, 2tbl olive oil
    1am same above
    4am 350g potato, steak
    730am cup oats, 2 scoop syntha6, tbl udos

    Chest is sore today!!!
    Last edited by Zenith; 12-06-2012 at 11:41 PM.
    Im working on my craft and improving every day!
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  25. #25
    Registered User Zenith's Avatar
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    7/12/12

    130pm coffee, 6 whole eggs, 1.5 cup oats, honey, chia seed
    5pm 2 scoop syntha6
    Walk dog 30min
    8pm cheat meal - whole large pizza
    Ice cream

    Coming of nightshift today, I was planning on training but felt to shattered. Will destroy legs tomorrow after a big sleep

    8/12/12

    830am coffee, 1 scoop WPI
    6 eggs, 1.5 cup oats, apple, honey, chia seed

    Legs
    Squats 4 platesx8 reps
    45 leg press 13 platesx12 reps
    45 calf raise 8platesx20-8 rest/pause
    Leg extensions - 1 leg at a time; stackx12 drop sets
    Ham curls - stackx 2 reps then drop sets Ss
    Lunge 40x15
    Seated calf 110x15

    Good session, hit some PBs on the squat and leg press again. I need to work on my ROM and form on both. One leg extensions felt good, nice contraction and pump. Need to drop the weight on ham curls and get some quality reps.

    Post - 3 scoops extend
    1230 2 scoops vitargo, 2 scoops WPI
    2pm 350g potato, 285g steak, veg
    430pm as above
    Walk dog 30min
    6pm 2 scoop syntha6, 2 tbl udos oil
    Cup of oats
    10pm 3 scoop extend
    6 whole eggs, vegetables

    9-12-12
    8am coffee, 1 scoop WPI
    30min walk
    6 eggs, cup oats
    10am 2 scoop syntha6, 2 tbl udos
    1pm 285g steak, olives
    4pm 2 scoop synth6, apple
    7pm 300g salmon, salad
    3 scoops extend
    11pm 6 eggs

    10/12/12
    8am coffee, WPI, 30min walk
    6 eggs, veg, cup oats, berries
    11am 285g steak, 350g potato
    2pm 285g chicken, cup rice, 2 tbl olive oil, veg

    Back/biceps
    DB pullover 55kgx10
    Underhand pulldown 80x10, drop set 70x5
    Bar Row 100x9
    Seated row stackx15, drop set
    Back extensions 20x20
    Seat alt curl 35x8
    Bar preacher 45x8
    1 arm hammer 22x8, tripped drop set

    Post 2 scoop WPI, scoop vitargo
    530pm 3 scoop extend
    7pm 285g fish, cup rice, 1/2 cup nuts, salad
    10pm 5 eggs, veg

    11/11/12
    830am 6 eggs, cup oats
    Walk 30min
    1pm 285g chicken, cup rice, 2 tbl olive oil
    4pm 2 scoop syntha6, apple
    9pm hungry jacks burger, frys

    Hectic day today - spilt my coffee all over myself in the morning... then had to go up to Perth and pick my sister up from the airport. I got ready and packed my stuff and for some reason thought my keys were in my pocket and locked the door, locking myself out of the house! Managed to break in and get my keys and thankfully made it on time. On the way home my sisters new baby started to cry every 10min so we had to pull over so she could feed it. Hence we were very late getting home and the eating plan went to ****e
    Im working on my craft and improving every day!
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  26. #26
    Registered User Zenith's Avatar
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    12/12/12

    8am 6 eggs, veg
    1 cup oats with mix berries
    12 285g chicken, cup rice, 2 tbl olive oil
    4pm same above
    6pm same above
    2 scoop jack3d pre

    Chest/should/Tri
    Inc bench 110x6
    Bench press 120x5- drop sets by 20kg 5 reps then 20 reps with 40kg
    Ss with mach flys 35x20
    Inc DB press 30x15
    Lateral raise 27x20 Ss
    Seated DB press 37x10
    Dips 40x6 Ss
    Pushdown 27x15
    1 arm cable 35x15

    Strength was down today as well as appetite. Spoke to my trainer about it and he wants me to try an extra rest day so I am hitting each body part every 8 days. Going to also cut back on exercises, and scrap the drop sets/super sets
    Need to bump up the cardio to keep body fat in check!

    Post 3 scoop extend
    8pm 2 scoop WPI, 1 scoop vitargo
    11pm 6 eggs, veg
    2am 2 scoops syntha6

    13/12/12

    10am 1 scoop WPI, black coffee
    12 6 eggs, veg, cup oats with berries
    3pm 285g fish, cup rice, 1/2 cup nuts, veg
    630pm 1 scoop WPI, 1 scoop syntha6, apple, 1/2c nuts
    10pm 280g beef patties, 1c rice, 2 tbl olive oil, veg
    1am - same above
    4am - had a sleep instead of eating in my break
    730am 6 eggs, veg, 2 scoop synth6

    Went to the chiro today as i am still having some trouble with my neck, may have slept wrong. Got some new stretches to do that hopefully will help.
    Going to start doing 45min cardio at 147bpm on non training days. My bodyfat it getting way to high!

    14/12/12
    3pm 1 scoop WPI, coffee, 30min walk
    5pm 6 eggs, veg, 1c oats, berries
    630pm 2 scoop WPI, apple, 1/2c nuts
    10pm 280g chicken, cup rice, 2 tbl olive oil, veg
    1am same above
    4am same above
    730am 2 scoop syntha, cup oats

    15/12/12
    2pm 2 scoop WPI, 1 scoop vitargo, tbl MCT oil, 2 scoop jack3d

    Legs
    Leg Ext 3 sets 20 w/up Ss
    Ham curls 65x10, DS 35x15
    Squats 3 platesx8
    45 press 10 platex20 reps
    1 leg extension 65x12 drop sets
    90 leg press stackx20
    Seated calf 100x12
    90 calf 100x30 reps

    Trained before night shift. Did squats with out a weight belt or knee wraps to see how strong I really am. .. Left knee felt a bit weak. Struggled with 3 plates.. Also did leg press without knee wraps. Going to start leg day with ham curls as I feel my hammys need the most work. No training partner today.
    Im working on my craft and improving every day!
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  27. #27
    Registered User domingochavez's Avatar
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    Location: Hobart, Tasmania, Australia
    Age: 32
    Stats: 6'3", 270 lbs
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    Keep fighting man! Sorry to hear Kiyoshi isn't working out as a coach, interesting choice considering the majority of guys around here go with Layne / 3DMJ.

    From skimming over your training logs it seems you might need a deload week?
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  28. #28
    Registered User Zenith's Avatar
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    Originally Posted by domingochavez View Post
    Keep fighting man! Sorry to hear Kiyoshi isn't working out as a coach, interesting choice considering the majority of guys around here go with Layne / 3DMJ.

    From skimming over your training logs it seems you might need a deload week?
    Hey Ben did you work with a coach for your show?
    I think your right about the de-load.

    I figured Kiyoshi is at the top of the game when it comes to natural bodybuilding unfortunately this has not transcended in to a good coach. Not a fan of Layne's approach and don't know of 3DMj?
    I think I'll work with Matt Porter again or a local bodybuilder - Craig Winter once my 6 months is up. I find it very difficult to do my own prep as I constantly fret about my diet and training and conditioning lol.
    Im working on my craft and improving every day!
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  29. #29
    Registered User domingochavez's Avatar
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    Originally Posted by Zenith View Post
    Hey Ben did you work with a coach for your show?
    I think your right about the de-load.

    I figured Kiyoshi is at the top of the game when it comes to natural bodybuilding unfortunately this has not transcended in to a good coach. Not a fan of Layne's approach and don't know of 3DMj?
    I think I'll work with Matt Porter again or a local bodybuilder - Craig Winter once my 6 months is up. I find it very difficult to do my own prep as I constantly fret about my diet and training and conditioning lol.
    Yeah I used Ben Esgro at Denovo Nutrition - http://www.denovonutrition.com/ , fantastic guy.

    I'm with you about doing your own prep, I'll be going it alone next year due to finances, but am fairly confident I can at least come in better conditioning than my last show.
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  30. #30
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    Post- 3 scoop extend
    1 scoop syntha6, scoop WPI, scoop vitargo
    630pm can coke, snickers bar, cream rice, peach, w/meal chicken, salad sandwich - cheat meal
    1030pm 280g chicken, cup rice, 2 tbl olive oil, veg, chock bar
    1am same as above coffee chill instead of choc bar
    4am same as above, no treats
    730am 2 scoops syntha6, 2 tbl udos oil

    Ate some **** food last night. Will do a no carb day today

    16/12/12
    3pm coffee,,WPI, 40min walk
    430pm 6 eggs, broccoli
    630 1 scoop WPI, scoop syntha6, 1/2c nuts, apple
    10pm 280g chicken, nandos sauce, apple
    1am same above, no apple
    4am same above
    730am 2 scoop syntha6, 2 tbl udos
    Im working on my craft and improving every day!
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