Zenith's journey to an INBA national 1st place title

[Zenith]

5/3/13
730am 1s hydrowhey, berries
40min walk
830am 1c oat/EW, 3 egg, banana, chia seed, honey
1230 200g mince, 1c rice, apple
banana bread, coffee
430pm 200g mince, 1c rice, salad, apple
Hams/abs
Ham curls - pirimid up to 65x6 - drop sets
1 leg curls Ss with stiff deads
Single leg DB stiff deads
Crunches/rev crunches

During - 3s extend, 1s cell mass

Lower back was tight (prob from heavy squats the other day) was feeling stiff deads in the lower back so switched to single leg but still felt much the same. Managed 4 sets of fitball and reverse crunches before they cramped so abs are getting stronger. Did a bit of stretching and foam roller also

Post - 1s hydro builder
2 beef pattie, veg, tbl udos

6/3/13
5am 1 c egg/w/oats, 3 egg, banana, vits
630am 1s hydrobuilder, apple
10am 200g mince, 1c rice, veg
1pm as above
4pm as above
715pm 1s hydrobuilder, berries, 1s vitargo

Chest/biceps
Inc bench 9 sets 6 reps 85kg
Chest press 80x15, 100x12,12
DB flys 22x15, 25x12, 30x8
Ss with alt DB curls same above

Good sesh, bench cycle is getting harder, sets seem to get easier as they go on though - find my groove

Post - 1s hydro builder
Chicken/tuna, rice, veg

7/3/13
5am 1s hydrowhey, 1c oats, banana
Vits
630am 2x95g tuna, apple
10am 200g chicken, 1c rice
1pm as above
4pm as above
715pm 1s hydro whey, mix berries
930pm 6 eggs, 3 slice toast
Bowl oats - tired and hungry!

8/3/13
1130am - big sleep in!!!
1s hydrobuilder, mix berries, coffe
30min walk
1230 steak, 3 eggs, 4 slice toast
Nox pre-workout

Quads/calves
Squats 40, 60, 80, 100, 120 x6
140x4, 160x3, 180x2, 200x1
> wraped/belt from 3 plates
1 leg press 3plx10, 3.5x12,15
1 leg ext 3 sets 15
Hack squats 2plx12,12,12,15
Leg press calf Ss with seated calf
5 sets

During - 3s extend, 1s vitargo/cell mass

Good sesh, happy with the 5pl squat!
Did some unilateral work today to try and even out my leg size.

Post - subway meat and cheese ft long, medium coke, 3 cookies, 1scoop hydrobuilder
630pm chicken, rice
940pm chicken, rice
1230pm chicken, rice
330 1s hydrowhey, sleep 20min
730am 6 egg omelette, veg

9/3/13
330pm 1 a hydrobuilder, coffee
430pm steak, bowl oats, vits
630pm small banana, almonds, coconut water, choc bar
10pm 1/2 chicken, rice, choc bar
1am 1/2 chicken
4am 1s hydrobuilder
730am marinade steak

[Zenith]

10/3/13
4pm 1c oats/EW, 3 egg, 2 Sml banana, vits
630pm 2s hydro whey, apple,
10pm marinade steak, veg (BBQ), beef sausage, yoghurt, chock bar
1am 3 sausage, veg
4am apple, chicken, veg

My nutrition and training fell apart these last few nights at work. Did not have my meals prepared and felt to tired to train. I need to get my shi# organised and have ALL my meals prepared and things organised before I got back on shift otherwise I am rushing around and have no time to do things.

11/3/13
2pm ft long subway, 1s hydrowhey
430pm 250g chicken, 2c jas rice, veg, 1s hydrowhey
Nap 30min
Pre- jacked

Back/bicep/forearms
Lat pull down stackx3x10
Bar rows 80,100,120,140x4 - sloppy form so dropped back to 80x8
Chins 7,6,6
Underhand pulldown 60x4x10 - little rest
T bar row 90,100,110,120x10-12
Seat alt db 25,30,35,40x6
Preacher curls 40x8,6,6
Forearm curls 35x4x15

Post - 1s whey, 1s vitargo

Good session considering coming off night shift with little sleep. Got a nice pump and had a 1h massage after to relax

930pm 3x95g tuna, 2c rice, veg
Vits

12/3/13
6am 1.5c oats, 1c egg white, 3 egg, apple, vits
10pm coffee, banana bread
11am 200g chicken, 1c rice, veg
2pm 2 big piece fish, 2 eggs, 1c rice
5pm 1s cellucorC4, 1s vitargo, 3s extend

Squats/shoulders
Squats w/up, 3plx12 - no belt and no wraps
Seat mil press 40x8,45x8,60x4,4 drop sets
Lateral raises 12.5x7x15
Upright row SS with rear delts 4 sets each
Seat press behind neck 4x15 20kg
DB Front raise 22,25,30x10

Epic session! C4 arrived today and had a scoop before training. Felt like I could keep training after 2 hours!
Trained with a couple brothers from another gym that are into bodybuilding today. Great vibe and intensity!

Post - 2s hydrowhey
930pm 200g steak, 1c rice, veg

Missing meals today not good...

13/3/13
830am 1s hydrowhey, coffee
40min walk
930am 1c oats/EW, 3 egg, apple
Vits
1230 spaghetti, meatballs, chicken, salad, apple - out with family lunch
330pm 200g chicken, 1c rice, veg
Pre - banana, 1s hydrowhey

Hams/calves/abs
Ham curls 7 sets pirimid up, 2 drop sets
45 calf super set with seated calf 5 sets each
Walking lunges OL bar - 4x10-15 steps
1 leg ham curls 15x15kg 3 sets
Stiff deads 3x10 60kg
Crunches/rev crunches 3-4 sets
Stretching

Not feeling it today, lacked intensity and focus... Had an hour nap in the arvo, feeling wrecked. Perhaps a combo of the come-down from new pre-workout and the heavy squats yesterday fried my nervous system?

8pm 200g steak, stir fry veg, olive oil

14/3/13
730am coffee, 40min walk
830am 3 eggs, 1c oats/egg white, 1/2 small pineapple, vits
1230 200g steak, 1c rice, veg, 1/4 avocado, apple
330pm 200g chicken, 1c rice, 1/4 avo,
Pre - banana, 1s WPI, jacked

Chest/triceps
Inc bench 80x6,90x6, 95x6 sets of 6 - only needed spot on last sets/rep
Flat DB 35x15, 42x12, 50x6
Low cable flys 4x20
Rope pushdowns 3x15
EZ ext 3 sets
1 arm cable Pushdown 3 sets

During - 3s extend, 1s cell mass

Strength is getting better and hitting the numbers on my inc bench cycle. Still feeling a bit flat today and pump was not great - perhaps the colder whether.

Post - 1s hydro builder, Banana
8pm 200g steak, vegetables
2 scoop casein, tbl udos

[Zenith]

15/3/13
530am 1c oats/EW, Banana, 3 eggs, vits
930am 200g chicken, 1c rice, 1/4 avo, coconut water
1230 same above
330pm same above
7pm 2s casein
10pm 200g steak, stir fry, 1 egg

16/3/13
630am 2c oats/2c egg white, banana
9am apple, mixed nuts
11am protein bar, 3 tins tuna, apple
4pm 3 95g tin tuna, apple, nuts
7pm lasagna
1030pm lean cuisine meal, snickers bar

Up in Perth this weekend for my wife's bikini comp and my mates comp. great night

17/3/ 13
8am protein pankakes, berries
11am boost juice, coffee
1pm kebab with the lot, chips
4pm boost juice, banana bread, dark chocolate
7pm nachos with mince
1030pm - gym session, light weights and stretching (stay up late for night shift)
Haven't eaten so much **** food in over a weekend for a long time, feel bloated and sluggish. Looking forward to getting back into healthy eating/training

18/3/13
9am coffee, 30min walk
10am 3 egg, 1c oats, 1c egg white, banana, vits
1pm 3x95g tuna, 1c rice, veg
Pre-workout

Quads/calves
1 leg ext - 3 warm up sets, abductor/abducter
Smith squats 40x15, 60x12, 80x10, 100x8, wraps - 120x6, 140x8
Single leg 45 leg press 120x15, 140x12, 160x15
1 leg ext 3x15
45 calf SS seated calf - 4 sets each
90 calf stackx3 sets

During - 3s extend, 1s vitargo, 1s cell mass

Good sesh, trained with one of the trainers at the gym. Stoked with 140x8 on smith. Still hitting the unilateral to even my legs out

> sleep 1h

430pm banana, 2c white rice, 2 piece fish
630pm 60g WPI, apple, coconut water, mixed nuts
10pm BBQ chicken, 1c rice, veg
1am as above
4am - sleep instead of eat.
730am 5 eggs, veg omelette, BBQ chicken

Felt wrecked last night at work. Managed to get a couple naps in my breaks. Legs were tight

19/3/13
330pm coffee, 1c oats, EW, 3 egg, 30g WPI, vits
630pm BBQ chicken, apple, mixed nuts/seeds
10pm T bone steak, vegetables
1am as above
5am as above
730am 2s casein, mix berries, tbl udos, vits

20/3/13
2pm coffee, 30min walk
3pm 2c oats, 4 eggs, 1c egg white
Apple
6pm 2c rice, fish/chicken, veg
Pre-workout

Back/bicep
Chins 10,10,10,8
Deadlift 1,2,3,4pl, 5plx2, 4plx12
UnderH pulldown 70x3x10
Bar row 80x4x8
Preacher curls 35x10,10,10

Good session, decent pump.

830pm ft long meatball sub, orange juice, small block choc

Got my new meal plan from my coach today. Going shopping today and will prep all my meals and get everything organised.
Going to step it up with my nutrition and training now.
Less that 23 weeks till state titles!!!

[Zenith]

21/2/13
1030am coffee, 30min walk
1130am 3 eggs, 2c egg white, 1c oats, banana
2pm HPLC bar 45g P
230pm 200g chicken, 1c rice
Nut bar
430pm 2s WPI
6pm 1.5s vitargo+C4

Should
Seat DB press 40x10,10,9
Mach press 40x12,12
Seat press BN 20x4x15
Standing Laterals 22>12.5kg drop sets X 3 sets
Rear delt Mach SS with DB rear delt 4 sets 12-15
DB front Raise 22,25,32x10,10,5

Good session. Trained with Matt today. 1.5h - need to cut down session time to under 1h

Post 2s WPI, banana
8pm 1c rice, 200g chicken, veg

22/3/13
5am 1c oats, 2c egg white, 1 egg, banana, honey
630am 2s WPI, 1/2c mixed nuts/seeds, apple
930am T-bone steak, 1/2c rice, veg, coconut water
1230 T-bone steak, 1/2c rice, veg, coconut water
330pm as above
430pm - sleep 1h
Apple, 2s WPI, jacked 2s

Hams/squats/abs
Ham curls ? Weight - focused on contraction, w/up then 1set to failure+ drop set
Walking lunges 4x30 steps 20kg OL bar
1 leg ham curls 15kgx3 sets 12
Squats 60x3x10
stretching
20min walk incline 5

Surprised me how weak I was on squats doing them at the end of session. Struggled with 60kg. Lower back is still a little fried from deadlifts. I did not feel like training after the afternoon nap but once I got into it, felt good

Post - 1s hydrobuilder, 1s vitargo
12 200g mince, 4 eggs , veg

23/3/13
830am 200g mince, 1 egg, 1c EW, veg, salsa
-30min walk-
1030am 28g almonds, 1s WPI, 1s casein
1230 200g mince, 1/2 avocado, veggies
3pm 295g potato, 200g chicken
530pm 1.5c basmati rice, 200g chicken
Pre - 1s hydrobuilder, 2s vitargo,C4

Chest/triceps/biceps/forearms
Inc bench 100x6,5,4
DB press 40x10,8,8
Flat Mach press SS chest press 3 sets each
Cable Xovers 35x3x15
Dips SS pushdowns 3 sets each
Seat Alt DB curls 30x6,8,8
EZ Curls 30x15,12,12
1 Arm hammer 15x15,15,12
20min treadmill 6inc, 6km
Forearm curls 30x20,15,15 SS reverse Curls

Missed the rack and almost dropped the weight on incline bench on my head! Lucky the gym owner was their to spot. Maxed out with the incline cycle, was hoping to hit 3 plates but managed a PB - 100kg for 6 reps with no spot!
Did triceps and forearms today as I missed them last week. Doing the dips before pushdowns felt good - did not have to use as much weight on pushdowns, less stress on the elbows.

Post 2s WPI, 1 banana
11pm 200g lean mince, veg, balsamic

Followed my meal plan almost 100% today. Only change was I had a banana post-workout instead of 1s vitargo. Felt strong in the gym and got a good pump. Fluid intake was good.

[Zenith]

24/3/13
Meals; as per plan - same as yesterday

Quads/calves/abs
1 leg ext 2 w/up sets 1 work set Tri set with abducter/Aducter
45 leg press 4,5,6,8,10,12 plates X15 reps - primed up
Hack squat 2plx20 reps
45 calf SS seated Calf 4 sets each
90 calf
Abs, stretching
20min treadmill, inc 6

Glutes were still sore from lunges today so focused on isolating the quads with Extentions and 45 leg press. Really not happy with my quad development and need to work hard this prep to bring my legs up.

25/3/13
Meals as per plan (day shift training)

Back/biceps
Bar Rows 40,60,80,100,120x6
Lat Pulldowns SS seated row - 3 sets each
Preacher curls 3 sets 10 35
20min treadmill

Super sets to get thru quick. Knackerd from work :/

26/3/13

> meals as per plan (day shift training) times were a little different due to work schedule

Should/Tri
Seated DB Press 30x6,35x6,40x6, 45x8 - PB!
Seat press behind neck 55x7 sets 12-15 reps
DB rear delt SS with upright rows
15x3x15 20x3x15
Dips SS with pushdowns and machine dips - 3 sets
Rope ext 3 sets
20min treadmill

Good sesh - PB on DB press

Feeling shattered after long day at work

27/3/13
Meals as per plan except breakfast did not have enough mince so increased EW/eggs

Quads/calves
Single leg Extentions, SS Abducter/Aducter 3x15
Squat 40,60,80,100,120,140x6 100x12
1 leg 45 press 3plx4x12
Single leg ext 4x15
DB lunges 15x3x10
45 calf SS seated calf 3 sets each

Good session, could not get a spot on squats so hesitated to go over 3.5 plates a side. Dropped to 100kg and repped out on the last set.
Going to change my split as I feel I am not recovering from the 5 day split 6xpw. Ill now train 3 on, 3 off and hit quads and calves twice every 8 days;
Chest/biceps
Quads/calves
-rest-
Back/rear delt/traps/forearms
Shoulders/triceps
Quads/calves
-rest-
Hamstrings/abs
> repeat cycle

Flat out during the day today and did not get time to have a sleep before night shift. Need to be better organised and have all meals ready for work.

28/3/13
* meals as per plan
* rest day today

[Zenith]

28/3/13
Revised - finished work early, went to bed earlier and missed last meal..

29/3/13
Meals as per plan
Cheat meal after training; macas double quater, large frys, small block choc

Chest/biceps
Inc bench 80x6, 100x6, 110x4 - spot
Flat DB Press 40x10, 45x8, 50x6, 60x8, 65x4
Cable flys - 4 sets high, 4 sets low, 30-45 sec rest between sets
DB Pullovers 22x15,25x15,30x15,40x15
Alt DB curls 25x6, 30x6, 32x4
EZ Curls 30x12,12,12,12
1 arm hammer 17x3x8 - drop set last set
1 set of concentration curls - rest/pause 3x

Great session! PB on flat DB press

20min on treadmill after

30/3/13

Meals as per plan

Quads/ calves
Deadlift 4plx3x10
1 leg ext - 3 sets
1 leg press 3,3.5,4 plx12
Smith squat 40,60,80,100x 12 drop set last set
45 calf SS seated calf 4 sets each
90 calf 3 sets

31/3/13

Meals were off today. Having some relationship dramas so it threw me a bit. Had a beer and glass of wine at night.

Hams
Ham curls 5-6 sets primed up in weight
Walking bar lunges 20+bar - 4 laps of 30 steps total
1 leg ham curls 3 sets 15, 15kg
Treadmill 20min after training.

1/4/13

Diet as per plan

Back/rear delt/bicep
Chins 10,8,8,8
Bar row 100x6,8,8
Underhand PD 60x10, 10, 80x6, drop set
Seated cable row 3x12 stack
Pulldown 3x10 stack
Rear delt Mach SS DB rear delt 3 sets each
Trap bar SS forearm curls 3 sets each

2/4/13
Diet as per plan

Shoulders/triceps
Seat DB Press 40x15PB!, 10, 8
Seat press behind neck
20+bar x 7 sets 10-12
Laterals 15x4x15
Seated raises? 1 set of 20
Cable Pushdown SS Dips 3 sets
Overhead cable ext 3x15
1 arm cable Pushdown 3 sets

Good session. Trained with the gym owner today. Great stress relief with all the **** that is going on ATM