Stay hustlin'- My Journey to becoming a Natural Pro

[Zachary533]

im subscribed and will be following!

Hehe ty men

Got my support too brah! Great write up on that first post.

Cheers brah! Thanks for that, great to have both of you onboard!


Man what a long day today, pretty much sat in a sauna for 8 hours lol. Was amping pretty hard to get this Upper Body Power in today, as I've lost in total 4.8kg so far was interested to see how my weights were being affected. Did some interesting variations of the usual exercises I do, and got a mean result.

Opened up my white flood for the first time and had a little bit below the serving size.

Yeah my angus wasn't peppered for how hard that sh!t owned me, note to self- gatorade makes it kick in within 5mins hahaha.

Tuesday

Upper Body Power:

Pendlay Rows on the Smith Machine x3 (TY Ryan Doris) - this variation gives you a WAY better contraction on the lower lats, highly recommend!
80kg-5, 100kg-5, 110kg-3 (PB!)

Weighted Wide-grip Pull-ups x2
+12kg-10, +16kg-6

Close-grip Pulldowns x2
62kg-10, 78kg-8 (PB!) (Need to chuck some weights on me to keep me pinned down in the future)

Dumbbell Bench Press x3
48kg-5, 52kg-5, 56kg-4 (PB!)

Seated Bench Press x2
78kg-10, 102kg-6 (PB!)

Dumbbell Shoulder Press (Been focusing on dropping the weights right onto my front delts, and exploding out of the hole- very good burn )
14kg-15, 18kg-12, 22kg-10 (<----lol)

Freeweight Preacher Curls x3 (all the way down, hold for a second, explode up)
20kg-12, 30kg-10, 35kg-8

Close-grip Skullcrushers x3 (Using barbell, way better tension!)
20kg-12, 25kg-10, 35kg-6 (PB!)

Weighted Cable Crunches x3
50kg-20, 80kg-15, 106kg-8 (PB!) (Had to hang the 20kg plate of me to keep me on the ground)

Awesome effort today! White flood went HAM, easily my new favorite pre-workout by a mile walked out of the gym with a smile on my face knowing that I've not lost any LBM

...felt pretty flat after the workout though to be honest, been through a bit of stress lately so imagine it may be a lil cortisol build up/water retention... we will see as the days pass!

[Bonkies]

mmm gonna hve to try this white flood out lol

Mirin the variations I do the same on shoulder press, really tough.

Ryan Doris is the G.O.A.T
#godere

[Zachary533]

Sorry for the long distance between updates guys, my mate popped a blood vessel in his head during upper body power, so decided to take a day off and see if he was better the next day (so he could give us a spot), he's still hurting so decided to go crank a legs hypertrophy day instead. New Zealand atm is really, REALLY hot- it's torture doing legs, let along in the volume/rep scheme I did today. Special call outs go out to white flood and not giving a f*ck.

Lower Body Hypertrophy:

Warm-up:

Leg Extensions, Lying Hamstring Curls, 45 Degree Leg Press (all for 20 reps)

The workout:

Close Stance Barbell Squats x5 (these are a HUGE weakness of mine, have awesome sweep/inner thigh but need to focus on the midsection)
60kg-20, 100kg-15, 120kg-12, 120kg-12, 120kg-10

45 Degree Leg Press x4 (went right down to the chest, close stance with my feet to hit the mid)
3plate-20, 5plate-15, 5plate-15, 5plate-15 (ouch...)

One-Legged Squats x2 (holding dumbbells with one leg on a bench, awesome glute focus)
20kg-15, 20kg-15

Leg Extensions x3
32kg-15, 32kg-15, 32kg-15

Romanian Deadlifts x3 (Holding Dumbbells to the side)
20kg-20, 30kg-15, 30kg-12

Seated Hamstring Curls x2
23kg-20, 32kg-20

Lying Hamstring Curls x3
32kg-15, 32kg-15, 32kg-12

Standing Calf Raises x2 (Plure superset- toes facing in and out)
42kg-15-15 x2

One-Leg Calf Raises x3 (holding dumbbell)
12kg-15, 12kg-15, 12kg-12

Seated Calf Raises x3
3plate-15, 3plate-12, 3plate-12


That der burn...92kg on the scale today! Legs looking far more proportional, calves used to look miles ahead of everything else but from just doing those exercises I really hate, everything is looking onpar now

[tomcardno1]

keep that intensity up bro!! i think you may shock yourself and some others come contest time!

[Zachary533]

keep that intensity up bro!! i think you may shock yourself and some others come contest time!

Cheers bro That made my day!

Had a day off today from work, as I'm starting up uni again on fridays- got paid today so off that der poverty time as well and went shopping Back to proper eating!!! Was a really long workout today, as I decided to do alot of focus on my traps so try get some good detail in, as I find the are a lil lacking compared to the whole picture.

Friday

Back/Shoulders Hypertrophy:

Pendlay Rows x4
60kg-15, 70kg-12, 70kg-12, 70kg-12

Machine Wide-grip Lat Pulldown x4 (behind the neck)
56kg-20, 84kg-12, 100kg-12, 114kg-10 *dropset* 68kg-8

Berto Rows x2
28kg-15, 32kg-12 (PB!)

Cable Pulloversx2
23kg-15, 28kg-12

Hyperextensions x3
5kg plate behind head x3- 12

Incline Bench Shrugs x4 (real good tension here thanks to Tom watching me! So decided to crank em out)
25kg-25, 35kg-20, 35kg-20, 35kg-20

Behind the neck Smith Machine Shoulder Press x3
40kg-15, 50kg-12, 50kg-10

Side Laterals x3 (the variation that Berto does in his new videos, awesome burn!)
12kg-12, 12kg-12, 12kg-10 *dropset* 8kg-10

Close-grip Upright Row x3 (barbell)
40kg-15, 40kg-15, 40kg-15

Bent Over Dumbbell Laterals x3 (facing outwards, superset with facing inwards)
6kg-10-10 x3


Very happy with todays effort, and got to train with a couple of the boys which is always great! (My mate big Nate for back, and Tom^ for shoulders )

The BEST way to spend a friday night

[Bonkies]

Nice work bro, those close stance squats are hectic. Definitely gives you quads of peace.

[mh22]

In. Great log so far man, got a sample of white flood and it does go HAM..felt like the hulk at the gym that day haha Keep it up bro

[SPARTAAAAA]

fuark i was subbed to your old log. lols.. my bad



no one tells me chit. :P in

[Zachary533]

In. Great log so far man, got a sample of white flood and it does go HAM..felt like the hulk at the gym that day haha Keep it up bro

Best.Preworkout. EVER. Glad to have you onboard bro, your progress is great!

fuark i was subbed to your old log. lols.. my bad


no one tells me chit. :P in

Was wondering where you were at brah! Thanks for your motivational words last night, appreciated it!

Aight so I've played round with my macros to get things onto overdrive now- my moods have been all over the show and been feeling headachy, so I decided to up my fats/protein, drop my carb. Sitting at 227 protein/carb and 90g fat now

My training partner is feeling all good again! So we decided to hit a sunday arms/abs session- always feels great isolating these, I know they prob get hit enough from rows/dips etc but it's not the same ya know-

BTW, in the rear double bi Im lacking some detail that I want, what are some bicep exercises I can do to really target the back of the bicep?

Sunday

Arms and Abs Hypertrophy:

Warm-up:

Giant set of Hammer Curls, Incline Bench Curls and Concentration curls all with the 10kg, 12 reps 2 sets (Always gonna be doing this for bodyparts form now on, works really well! Got the idea of Dorian in Blood and Guts DVD)

Wide-grip Ez-Bar Curls x4
20kg-15, 20kg-15, 30kg-12, 30kg-10 *dropset* 20kg-8 *then close grip* 20kg-8

Cable Preacher Curls x4 (I love sundays, can always get those obnoxious exercises out )
24kg-20, 36kg-15, 42kg-12, 68kg-6 (Negatives)

Concentration Curls (seated) x2
10kg-15, 12kg-12

Overhead Bicep Cable Curls x2
14kg-20, 20kg-15

Tricep Rope Pullaparts x3
32kg-15, 38kg-12, 38kg-12

Dumbbell Skullercrushers x3
12kg-12, 12kg-10, 12kg-10

^Superset with Closegrip Dumbbell Bench x3
15, 15, 15

Single-Hand Overhead Dumbbell Extensions x2
10kg-12, 12kg-10

Overhead Barbell Extensions x3
20kg-15, 25kg-12, 30kg-10

Cable Kickbacks x3
8kg-12, 8kg-12, 8kg-12

^Superset with Single Hand Cable Pulldowns (leaning to the side) x3
14kg-12, 14kg-12, 14kg-12

Weighted Sit-ups on Decline Bench
+0-20, +5-15, +5-15, +10-8 *drop weight* +0-12

Awesome focused workout today, did a long posing practice after- there were some fitness girls practicing for their competitions coming up around the same time, no boast but they were mirin'- I can confirm, they stopped their routines and watched my practice instead :P

[Zachary533]

lol forgot to upload Saturday last week.

Saturday

Chest:

Incline Bench Press x4 (Barbell)
60kg-15, 100kg-6, 100kg-5, 100kg-5

^Superset with Upper Chest Dumbbell Raises
8kg-12, 8kg-12, 8kg-12

Incline Dumbbell Press (30 degree) x3
25kg-15, 35kg-10, 35kg-10, 35kg-10

Seated Bench Press Hammer Strength x3
40kg-15, 60kg-12, 80kg-10 *drop* 60kg-6 *drop* 40kg-6

Incline Flys (Dumbbell) x4
15kg-15, 20kg-10, 20kg-10, 20kg-10

Freeweight Dips x3
15, 12, 12

Weighted Crunches Superset with Hanging Oblique Twists
20-15, 20-15, 20-15(each side)

[Bonkies]

Arnold said concentration curls build the peak lol.

Any curl should really hit it, I like db spider curls.

[Zachary533]

Arnold said concentration curls build the peak lol.

Any curl should really hit it, I like db spider curls.

Yeah I've been cranking them out, I don't feel them too much to be honest... get alot more out of single arm preacher on cables

I think the area I'm referring to may be where single hand overhead extensions/Hammer curls directly effect. Hard to say without a picture with an arrow referring to what I mean, Ill take one today and ask the question again after upper body power tonight

Looking forward to seeing if strength has stayed up today, these macros I'm on now are interesting to fit, no more muffins of peace

[Zachary533]

Tuesday

Upper Body Power:

Fuark, awesome day today- scored a free 60 serve C4 of my boss! Free supplements has to be one of the best feelings in the world- even more so than a full tank of petrol :P

I was a bit underneath my protein for today... ran out of time, still got 1g per LB but it's not good enough at this point of the prep.

Anyway, onto the workout:

Incline Bench Press x3 (very slow negatives, explosive pushes- trying to do them speed set style to up my max)
90kg-6, 100kg-5, 110kg-4

Weighted Dips x3
+10kg-10, +20kg-8, +30kg-6 (PB!!!) Was ecstatic about this one!

Seated Bench Press x2 (Machine was a wider, upper chest focus)
86kg-10, 104kg-8 (PB!!!)

Pendlay Rows x3 (with a barbell)
80kg-5, 100kg-5, 110kg-4 (PB!!!)

Wide-grip Pullups x2
+8kg-10, +12kg-8

Underhand Grip Lat Pulldowns (Wide, no thumbs) x3
54kg-10, 64kg-8, 72kg-6 (PB!!!) (Fuaaaarkin sore!)

Behind the Back Military Press (machine, wide grip) x3
36kg-15, 48kg-10, 56kg-8 (PB!!!)

Berto Side Lateral Raises x2 (with the external rotation)
12kg-15, 12kg-15


Awesome workout today! Just lacked in my nutrition : / Lower body power tonight- feeling more motivated than ever!!!

[Bonkies]

Nice day m8, so jealous of the free c4 lol

[SPARTAAAAA]

Was wondering where you were at brah! Thanks for your motivational words last night, appreciated it!

Arnold said concentration curls build the peak lol.

Any curl should really hit it, I like db spider curls.

this is how you curl brah lol

[Zachary533]

this is how you curl brah lol

Hahaha fukkkk that man... Ill stick to my overloads on the cables using negatives

Nice day m8, so jealous of the free c4 lol

I have like 90 serves now that I haven't touched :S

Aight, legs day was insane last night, literally has CNS shakes after- my mate described it so well "its like your outer body is heavy, but inside you are hollow"... I'll just skip to the chase aye!

Tuesday

Lower Body Power: (warmed up every set as per usual, just gonna include workings)

Warm Up:

Leg Extensions/Lying Hamstring Curl Superset

Front Squats x3
100kg-8, 120kg-6, 130kg-5 (PB!!!)

Hack Squat Machine (Dorian form- heels touching, atg) x3
+40kg-12, +40kg-12, +60kg-10 (PB!!!)

45 Degree Leg Press (Dorian form, knees to chest) x3
+5plate aside-15, +6plate-12, +7plate-10 (PB with that form)

Straight-Legged Deadlifts x3
60kg-15, 80kg-12, 100kg-10

Lying Hamstring Curls x3
46kg-15, 68kg-12, 86kg-10 (PB!!!)

Had a good stretch and a posing practice, I opted out of calves and decided to do them this morning so I could hit em with full intensity, starting to learn my body really well now- I am now 91kg, down from 96.8kg- 10 weeks out! Most noticeable difference is obliques abs coming in, and chest splitting in half between Upper/lower in side relax.

Calves:

Standing calf machine Plures (in, out and normal stance) x3
15-15-15 x3 (48kg)

Donkey Calf Raises x5 (FST-7 style)
58kg x5 (30 second rests, stretch or tense)

Single-Leg Dumbell Calf Raises x4
12kg-15, 12kg-15, 14kg-12, 14kg-12

Got destroyed... even still have the shakes this morning thinking about it- deepest sleep ever...


I REFUSE TO GET OUTWORKED THIS YEAR. THAT IS MY PROMISE!

[Bonkies]

Hellllllls yeah, good to see you still going heavy as during prep bro

[Zachary533]

What a rough weekend. Had to look after my Mrs after a REALLY bad experience ay a party friday night, apologies for not being up to date for all of you. Won't be happening again for the rest of this prep, that's for sure.

I got in all my workouts last week (Back, Chest/Arms) and ate to my macros, and have just started back up at uni- stress is reasonably high, and funds are low- my favorite conditions for training

Back into it tonight brahs- shoulders/calves and abs!

My DOMs have been pretty bad since reducing carbs, so have decided to run a more traditional split to see if that improves the situation. Cardio has started 3 times a week now, 20mins each morning with some HIIT exercise.

90.8kg as of this morning- IIFYM FTW!!!

Will update you guys with how workout goes tonight

Cheers guys!

[Bonkies]

[Zachary533]

img

ROFL did you make that brah?

Monday

Shoulders:

Stretches/Warm-up 10mins

Workout:

Dumbbell Shoulder Press x5
14kg-20, 20kg-15, 24kg-12, 24kg-10, 24kg-9

Single-Hand Dumbbell Clean and Press x3
12kg-15, 16kg-12, 16kg-12

Barbell Front Raises x3 (supersetting wide and close grip)
15kg-10-10 x3

Berto Front Lateral Raises x3
14kg-12, 14kg-12, 14kg-10

Cable Lateral Raises x3
8kg-15, 11kg-12, 11kg-10 *dropset* 5kg-10

30Degree Bench Press Rear Delt Raises x3
8kg-15, 10kg-10, 10kg-10

Standing Face Pulls x3
36kg-15, 44kg-15, 44kg-15

Rear Pec Deck Machine x2 (heavily isolated, using thumbs to push on grip)
11kg-20, 14kg-17

Barbell Shrugs x3
60kg-20, 100kg-15, 100kg-15 *dropset* Dumbbell 20kg-15

*Competed 20mins of LISS cardio this morning alongside some high intensity calf work in a fasted state*

Felt pretty flat even though it was an awesome workout, been using c4 lately instead of Superpump- it may be this, or it may be the fact that I'm only having one large meal before a workout, this meal is around 1.30-2pm in the afternoon, whereas I workout at 6pm. Didn't mind too much, still smashed it out.

Hope everyone is well, thank you for your patience with the sporadic updates on the log- we are 10 weeks out now, time to tighten sh!t up and get this done!!!

[Bonkies]

lol nah, just from the misc.

Sickening shoulder sesh. Hows uni going bro, you training in the AUT gym now?

[Zachary533]

lol nah, just from the misc.

Sickening shoulder sesh. Hows uni going bro, you training in the AUT gym now?

Cheers brah, was pretty intense- nah still training up at Les Mills, locked in on contract there so may as well finish it off

Unis good bro, really enjoying it- doing some pretty hard out statistics and philosophy this semester atm, enjoying it alot so far- the philosophy paper is called...


Aesthetics, hahahahaha

Got my blood and guts dvd signed in the weekend btw, didnt end up going to the seminar- decided to spent the money on one of those manwiches

[Bonkies]

LOL fkn manwich of peace, they sound good as hell.

Damn stats and phil, pretty gay papers man. Lol wtf @ aesthetics tho, you should be able to smash that paper nomsayin.

[Zachary533]

LOL fkn manwich of peace, they sound good as hell.

Damn stats and phil, pretty gay papers man. Lol wtf @ aesthetics tho, you should be able to smash that paper nomsayin.

hehe ty men- Bro they are, not looking forward to dropping them in 4 weeks.

Hardest workout to date, here it is:

Tuesday

Legs:

Front Squats x5
60kg-15, 100kg-10, 100kg-10, 100kg-10, 120kg-6

Hack Squats x3
+0-20, +20-15, +20-15

Single Leg Leg Press x2
3 plate-15, 3plate-15, 3plate-15

Bulgarian Squats x2
12kg dumbbells-12 x2

Leg Extensions x2 (inwards and outwards toes)
23kg-15, 23kg-15

Lying Hamstring Curls x3
18kg-20, 36kg-12, 36kg-12 *dropset* 18kg-10

Seated Leg Curls x2
26kg-20, 26kg-20

Donkey Calf Raises x3
36kg-20, 58kg-15, 58kg-15

Me and training partner had to swallow spew during this one, srs.

[Bonkies]

sick chit my dude, fkn love front squats ay.

Did those seated leg curls for the first time today to, hurt like a bish lol.

[Zachary533]

sick chit my dude, fkn love front squats ay.

Did those seated leg curls for the first time today to, hurt like a bish lol.

Bro, they feel like someone is extending your legs outwards, then running a knife down it. If it was your first time ull def know this feel.

Front squats are DOPE, seriously getting some awesome detail up the top of my leg from them

[Zachary533]

Tried out some HIIT weights training instead of cardio this morning, absolutely love it! Here's the circuit I did

Thursday Morning

HIIT Circuit:

Single Hand Kettlebell Swings
Single Hand Kettlebell lateral raises
Double Hand Kettlebell Swings
^(All with atg squats inbetween)
Bodyweight Rows Using Gymnast rings
Press-ups ontop of a raised platform

*all for 15 reps each!* Complete the circuit 4 times, 40 second breaks after completing all of them back to back.

Then went on to do some weighted Ab exercises...

Cable Crunches x4
46kg-30, 64kg-20, 64kg-20, 64kg-20

Weighted Hanging Knee Raises x4
Bodyweight-15, +12-12, +12-10, +12-10

Cable Oblique Twists x3
14kg-20, 20kg-15, 26kg-12

Back tonight!!!

[BabyOilBrah]

Nice bro! I did hiit with bb complexes last weekend and it was awesome!

[Zachary533]

Nice bro! I did hiit with bb complexes last weekend and it was awesome!

Hard out! Think I'll be using it as my main form of cardio from now on, with a bit of LISS after weights closer to the comp- know im onto a winner if BoB is on that der swing time

Thursday

Back:

Underhand Grip Rows (wide grip) x5 (Need to do these more, pendlay rows shouldn't be more than there haha)
60kg-15, 70kg-12, 80kg-12, 90kg-10, 90kg-10

Close-grip D bar Pulldowns x3
36kg-15, 56kg-12, 62kg-10, 68kg-10

Wide-grip Pullups (Bodyweight) x2
12, 10

T-Bar Rows x2
2plate-15, 3plate-12 *dropset* 2plate-6

Berto Rows x2
26kg-12, 26kg-12

Bodyweight Hyper-Extensions x3 (Hands behind head)
15, 15, 15

Awesome pump from those hyper extensions, allows you to really focus on everything you've hit!

Saturday

Chest:

Incline Bench Press (barbell) x5
40kg-15, 60kg-10, 100kg-6, 100kg-6, 110kg-5

Incline Dumbbell Bench Press x4
22kg-15, 30kg-10, 30kg-10, 30kg-10

Seated Bench Press x3
50kg-15, 64kg-10, 64kg-10

^Superset with Push-ups on a platform
10, 10, 10

Machine Flys x3
23kg-15, 32kg-10, 32kg-10

Upper Chest Dumbbell Raises x2
5kg-12, 5kg-12

^Superset with Cable Iron Cross x2
14kg-12, 14kg-15

Dumbbell Pullovers x2
22kg-15, 22kg-12

Really targeted workout, chest is really starting to come together and look very full from all angles- very VERY happy with how posing practice is piecing together

[Bonkies]

nice work m8, still strong during prep incline bb bench of peace.

Just hit up your store for that weekend protein special lol, hope its not crappy!