Mr. Jnr Natural NZ- Get the title, move on...

[Zachary533]

Aight guys I'm making myself log this entire prep, I note everything down in my notebook and I'll update this each day.

Been on diet/training regime so far for 4 weeks, 95kg down to 89.5

Training Split:

Mon- Morning: Cardio(30mins)/Abs(10 sets of hanging leg raises) Afternoon: Chest
Tues- Back
Wed- Cardio(45mins)/Abs (full ab rotation)
Thurs- Morning:Quads Afternoon:Hamstrings/Calves
Fri- Shoulders/Cardio (20mins)
Sat- Arms/Cardio (20mins)
Sun- OFF

Cardio will be done at medium intensity on the treadmill, cross-trainer and bike.

Macro-nutrients from week 10: *Using Intermittent Fasting- 1pm-9pm eating window*

Training days: (Monday, Tuesday, Thursday, Friday, Saturday)
250p
260c
60f

Non-training days: (cardio/abs day included) (Wednesday, Sunday)
220p
140c
80f

*Optional cheat meal if needed on sunday*

The competition I am preparing for is NZ NABBA Nationals- Junior Physique

Will update with photos every 2 weeks as I go along!

Cheers guys,

-Zac

[Zachary533]

Tuesday: Intense morning training, did 15 min moderate bike cardio, (didn't have time yesterday morning, so switched it to today)

full abs session and 15 more mins on bike at high intensity- feel great! Now sipping on my BCAAS getting ready for a big meal at 1pm

That meal?

2 bagels: each containing
200-220g boiled chicken breast
50g champagne ham
boiled egg
quarter of avocado

And a big drink of fresh pineapple/orange/apple juice (About a full cup)

[NaturalPursuit]

count me bro! I'm in!

[Zachary533]

count me bro! I'm in!

Cheers bro!

Wed: I did quads/hams yesterday instead of abs as they were still sore after back-

Took a bit more carbs in as well, as it was a pretty intense session- consisting of supersets and dropsets

leg extensions x4 (30, 25, 20, 15) (pre-exhaust)
squats x5 (40, 30, 25, 20, 15) (up to 140, then drop 20kg plates for 2 dropsets)
leg press x4 (30, 25, 20, 15) (drop sets)
Lying hamstring curls superset with seated curls x4 (20, 20, 20, 20)
Straight legged deadlift with dumbbell x3 (25, 20, 20)

15mins stretching

...Can see most of my abs coming through now

Almost 9 weeks out!

[Zachary533]

Ugh, looking forward to my refeed day desperately tomorrow...


This morning I woke up and did 10min warm up on the bike,

Plures x3 (each stance) (both narrow and wide stance) 30 reps
Standing Calve Raises x4 40, 20, 15, 10 (then 2 drop sets of 20, 20)
Seated Front Calve raises x4 (40, 30, 20, 20) (1 drop set on third set, two on last)
Seated Calve Raises x4 (40, 30, 20, 15) (1 drop set on third set, two on last)

20mins at 140-150 BPM on the bike


That's the first workout done, shoulders later today with abs!

[Power_Strike92]

In! My refeed is tomorrow as well, definitely need it.

[Zachary533]

In! My refeed is tomorrow as well, definitely need it.

Was so good, feel brand new!

Anyway, thurs night I went and did shoulders... very intense workout:

Warm up:

Face-pull apart row x3 (20, 20, 20)


Standing lateral raises x5 (25, 20, 15, 15, 12) (one drop set 2nd to last set, two on last set)
Military Presses x4 (25, 20, 15, 15, 10) (one drop set 2nd to last set, two on last set)
Upright Row with cables (side delt emphasis) x5 (25, 20, 15, 15, 12) (one drop set 2nd to last set, two on last set)
Behind the back cable lateral raises x4 (20, 15, 15, 15) (one drop set last set)
Reverse-pec dec x4 (20, 15, 15, 12) (one drop set last set)
One-hand bent over cable raises x4 (20, 15, 15, 12) (one drop set last set)

Cooldown:

Rotator/anterior exercises and stretches x3 (20 reps each)

Slept VERY well

[Zachary533]

This morning, woke up explosive after my carb up last night-

ARMS DAY!!!

Anyway, I try chill out a lil on arms day as they along with legs are my most dominant parts (finding it real tough to up my lats/chest at 6'2!)

Triceps-

Warm up:

Cable push-downs (rope, concentrated contraction) x3 (20, 20, 20)

Close-grip Bench Press x4 (20, 12, 10, 10)
SUPERSET WITH
Bench Dips x4 (20, 20, 20, 20)

Overhead Machine Extensions x4 (20, 12, 10, 8)
Reverse-grip one handed Tricep extensions x4 (20, 15, 12, 10)

Biceps-

Warm up:

Incline Dumbbell Curls (facing outwards) x3 (20, 15, 12)
Close-grip Cable Curls x4 (20, 15, 12, 10) (one drop set last set)
Concentration Curls x4 (20, 15, 12, 10)
Overhead Bicep Curls on the Cables x2 (20, 15)
Reverse-grip bicep Curl on Cables x3 (20, 15, 12)

Have only had BCAAS so far, can't wait for my meal at 1pm

[Zachary533]

The start of a brand new week-

My macros for this week: (9 weeks out) 9ish percent BF, 91 kg

Was feeling very flat during the week, so I've upped everything according to the IF calculator (yes I'm doing lean gains for my prep )

(Have now moved from moderately active (3-4 cardio a week), to highly active (twice a day training. cardio 5-6 times a week)- hence the MASSIVE difference in carbs)

Rest day

Protein: 260
Carb: 225
Fats: 70

Workout Day

Protein: 290
Carb: 400
Fats: 60

Training Split: (till peak week)

Mon- AM: Cardio/abs PM: Chest
Tue- AM: Cardio/calves PM: Back
Wed- AM: Quads PM: Hamstrings/Glutes
Thurs- AM: Cardio/abs (full rotation)
Fri- AM: Cardio (45min)/calves PM: Shoulders (rear/side delt emphasis)
Sat- AM: Cardio/abs PM: Arms
Sun- OFF

*All cardio sessions are 30mins, unless noted

...shout out to Antonie for his last week of prep before a pro card!

[Bonkies]

yoooo nz bruh, inn gl man

[Zachary533]

Caught up with some mates for a train this morning, they were doing some chest and back (compound movements only) so thought I'd join in- going in for chest later this afternoon.

Chest later today:

-since I did all my compounds this morning, I'm going back to smash a bit of volume on my flys crossovers

Incline Flys x5 (25, 20, 15, 12, 10)
Cable Crossover Ladder x9 (3 low, 3 middle, 3 high) (20, 15, 10, move on)

Hanging Leg Raises x5 (failure on each set)

30min on le bike (moderate pace, 140-150bpm)

Bit of an all over the place today guys, but back to the norm tomorrow!

OH P.S, I've ordered a new set of sups for the last 8 weeks of my comp prep:
- USP Labs Test booster powder (Alpha Activator)
- USP Labs Compound 20
- Aminolast (BCAAS by Gaspari)
- Intrapro (Isolate by Gaspari)
- Phenorex Thermogenic (Gaspari)

[Zachary533]

Tuesday, and all my sups arrived today- yesssssssssssssssssss!

Anyway, this morning went for a solid all round ab circuit, this is what is consisted of:

Hanging Leg Raises x5 (weighted, 5kg) (30, 25, 25, 20, 15)
Cable trunk twists (weighted) x4 (25, 20, 15, 10)
Hanging Leg Raises (Oblique twists) x3 (30, 30)
Cable Pulldowns x4 (40, 40, 40, 40)
Crunches x3 (30, 30, 20)

30min on the bike, moderate intensity (140-150bpm)

Felt pretty flat this morning, teaches me for not eating enough carbs last night...#dietproblems

...Smashing back tonight ! Gonna do some barbell shrugs in the first time in forever, chur!

[Power_Strike92]

See you ordered Compound 20. Been wondering about that one.

[Zachary533]

I've taken one course of it to see how it went, I honestly really like it-

I feel a little bit of a thermo effect, increase in vascularity and hardness as well as a mild change to physique (gained a lil size, leaned out). The effects were worth being a lil more hungry throughout the day.

Will do a full 8 week course and report back on how it goes.

The only negatives I found were oily skin, and the constant need to drink water, and NEVER take it on an empty stomach, otherwise vomiting will ensue.

P.S Bad photo, but this was me about a week ago...I'll update it with proper posing later on throughout the prep.



*photos are taken with no pump and relaxed always.

[Zachary533]

Last night was hectic- back day!

Warm-up:

Face-pull Apart Rows x3

Superset with

Cable Pull-overs x3 (20, 20, 20)

Wide-grip Pull-ups x4 (20, 15, 12, 10)
One-Hand Dumbbell Rows x4 (25, 20, 15, 12)
Cable Rows (setting on low) x4 (25, 20, 15, 12) (drop set last set)
Underhand Row (Machine) x4 (20, 20, 15, 12) (drop set last set)
Very Close Underhand Grip Lat Pulldown x4 (20, 20, 15, 12) (drop set last set)

20min on bike at moderate pace

[Zachary533]

Legs day today, felt like smashing quads this morning- Should I include weights for you all? Not sure- anyway I'll try it out this time to give you an idea

Warm-up:

Sissy Squats x3 (20, 20, 20)

Wide Stance Squats x4 (25, 20, 15, 12)
-60kg, 100kg, 120kg, 140kg

Horizontal Leg Press x5 (30, 25, 20, 20, 15) (10 rep drop set)
-160kg, 200kg, 240kg, 280kg, 320kg (drop set 280kg)

Hack Squats x4 (15, 15, 15, 15) (Very close heels, atg)
-80kg (all four)

Single Leg Extensions x5 (Laddering down consistently) (12, 15, 18, 21, 25)
-40kg, 35kg, 30kg, 25kg, 20kg (each leg)

10min walk on incline treadmill and a bit of time on the foam roller!

P.S Aminolast is AMAZING!

[Zachary533]

Went back and smashed Hams/calves (bit different from what was planned, but wanted to smash it!)

Warm-up: 10min on bike

Straight Legged Deadlifts x4

SUPERSET with

Lying Leg Curls x4 (20, 20, 20, 20)

Seated Leg Curls x3 (20, 20, 20)
Calve Raises x2 (plure- toes facing in and out) (superset) (30, 30)
Standing Calves Raises x4 (30, 20, 15, 12)
Front Calve Raises x4 (50, 40, 30, 30) (Last two drop sets for 10 more reps)
Seated Calve Raises x3 (20, 20, 20)

*whole Calve workout- two second pause at bottom to stretch, one second tense at top.

I didn't do any cardio after, as Compound20 with my thermos didn't agree with me and ended up vomitting...

So, after that I ended up just doing 3 sets of glute/hip raises- with 15kg bag ontop of me (50, 50, 50)

Thanks to all following me atm, it keeps me so motivated to know people are reading over my every move!

Best of luck with all your respective preps, time for work- back to hit some cardio/abs later tonight!!!

PSYCHED

P.S I welcome ANY questions!

[Bonkies]

man, strong calf training lol, i hate doing calves so much

[Zachary533]

Yeah it's a burden to do for sure, doesn't yield too many results unless you stick to it over time as well.

I've found though at our height bro we have to have decent calves, otherwise we just look like one of those house on stilts lol!

BTW, how are you finding IF bro?

[Bonkies]

lol yeah for sure, nocalvescrew

pretty good man, been on it since jun 2011, really helps me to stick to my macros, never hungry at all during the fast but as soon as i eat something the hunger kicks in hard and i just smash all my calories in like 2 hours lol.

[Zachary533]

lol yeah for sure, nocalvescrew

pretty good man, been on it since jun 2011, really helps me to stick to my macros, never hungry at all during the fast but as soon as i eat something the hunger kicks in hard and i just smash all my calories in like 2 hours lol.

Oh nice been on it for ages! I used it during my last prep quite successfully for sometime (not all of it)... So wanna try it our for the entire prep this time and see if it's right for me.

I've actually been finding it really hard to get all my calories in, always hit my protein/fat but never my carb...ah well, can only be a good thing I guess haha.

Give that calf workout a go one time bro, it gave a few of my mates some nice calves as well!

[Bonkies]

yeah for sure! carbs are the easiest man, could eat oats and cereal every meal, unless you're tryna do it "clean" lol

[Zachary533]

yeah for sure! carbs are the easiest man, could eat oats and cereal every meal, unless you're tryna do it "clean" lol

Yeah I try stick it out clean as possible- I know insulin doesn't really have effect on your weight loss goals, but I just feel a lot better when I get it from kumera/bagels

[Zachary533]

Fuark starting to get some beasty veins coming out in quads/calves- wish I had a smart phone to show you guys

...Anyway, it was shoulders last night- got absolutely smashed, heavy high rep day ....(shudder)

Went straight in to the workout today, brought a couple of the boys along too.

Seated Side Lateral Raises x5

Superset with

Standing Side Lateral Raises x5 (25-10, 20-10, 15-10, 12-10-10, 10-10-10-10) (double drop set last, one drop set 2nd to last)

Machine Overhead Press x4 (25, 20, 15-6, 12-6-6) (double drop set last, one drop set 2nd to last)
Upright Row (cable, side delt emphasis- wide grip) x4 (20, 15, 10-5, 6-6-10) (double drop set last, one drop set 2nd to last)
Behind Back Side Lateral Raises x4 (20, 15, 15, 15-10) (one drop set last set)
Strict form standing up on Reverse Pec Dec Machine x5 (25, 20, 18, 15, 12-10) (one drop set last set)

Face Pull Apart-Row x3 (20, 20, 20)

*Purposely not doing many front delt exercises, as they are a bit out of proportion atm- will start again at 6 weeks out


GOT DESTROYED!

New PB on upright row though, 90kg for 6 rep! YES!

...if you find these helpful/good please rate the thread for a lil more attention, would love more feedback!

[Zachary533]

This morning- TGIF! Thank god it's Friday!

Cardio/Abs this morning-

Warm-up:

10min on bike


Bench Leg Raises x4 (strict form, 1 up, 5 down) (10, 10, 10, 10)

SUPERSET

Bench Leg Raises (Oblique focus) (10, 10, 10, 10) (for this exercise, I hold up a 60kg bench and bring my legs straight as possible to touch the bar)

(*progressive weight increases each set)
Cable Trunk Twists x4 (20, 15, 15, 15-10) (one drop set last set)
One-handed Overhead Cable Crunches x4 (20, 15, 15, 15)
Sit-ups (weighted) x4 (12-10, 12-10, 12-10, 12-10) (drop weight, bodyweight sit-ups for 10 reps)

10min on bike, fast pace (150-160 bpm)

Any Ab suggestions? What do you guys think of this one? (Easily one of my weakest parts along with lower back)

[Zachary533]

Friday night, time to kill some arms!

Triceps-

Cable push-downs (rope) x4 (20, 15, 12, 10)
Close-grip Bench Press x4 (20, 12, 10, 6-6-6) (double drop set last set)

SUPERSET WITH

Triangle Press-ups x4 (Till failure)
Overhead Tricep Dumbbell Extensions x4 (20, 12, 8, 6)
Reverse-grip one handed Tricep extensions x4 (20, 15, 12, 10)
Dumbbell Kickbacks x2

SUPERSET WITH

Overhead extensions x2 (10kg plate) (12, 12, 12, 12)

Biceps-

Incline Dumbbell Curls (facing outwards) x3 (20, 15, 12-10) (one drop set last set)
Machine Preacher Curls x4 (20, 15, 12-10, 10-6-6) (one drop set 2nd to last set, double drop set last set)
Overhead Bicep Curls on Cables x4 (20, 15, 12, 8)
Reverse-grip bicep Curl on Cables x2 (20, 15)

[NaturalPursuit]

KILLED those arms! love it man!

[Zachary533]

Yeah bro! Ain't nothin' like massive arms on a physique!

[Bonkies]

crazy arm workout bro, must have had a crazy pump after

[Zachary533]

crazy arm workout bro, must have had a crazy pump after

Couldn't even see the shape of my triceps after haha!

Keen to hit some cardio and calves after work, possibly a bit of lower back work too