Zeniths Journey to the 2010 State Titles

[Peanut!!]

Yeah mate gotta listen to what you feel and act accordingly!

I assume you're just working on compulsories and 1/4 turns, not routine yet???

[Zenith]

Yeah just compulsorys at this stage bro, yet to get my music cut for routine. Really working on flexing my hammys/glutes in the back poses and making sure I hit the compulsorys and quater turns spot on this year. I feel my manditory posing let me down last year with some big mistakes so ill make sure it on the money this year with plenty of practice 

Friday 9/7/10

730am back coffee, 2Xzen, 1 scoop wpi, 40min walk
830am 1 cup egg whites, 1 cup oats, banana

Hammys/Abs
Hammy Curls 30X15,50X15, 60X12, 70X10, 80X4 - drop set
Seated Hammy stack X12,12,12
Stiff Deads 40X15,15,15
1 Leg Ham Curls 20X15 each side
Fitball Crunches -ss with- Leg raises on bench 4 sets of 20 each

1030am 1 scoop WPI, 50g brown rice, 2X95g tina tuna, apple
1230 140g of chicken, 50g brown rice, orange

Arms
Rope pushdowns 30X20,20, 50X15, 60X15, 70X15
Cable Curls 30X15,15, 60X15,15,15
Cable Pusdowns 60X15,15,15,15
Alt DB 25X8,8,8,8
EZ Extentions 40X15,15,15 - last 2 sets super set with close gripX15,15
Cable Preacher 60X10,10,10,10
1 Arm Pushdown 30X15,15,15- tripple drop set
1 Arm Con Curl 20X12,12,12- tripple drop

Nothing real heavy again here, I feel like my arms get plenty of indirect work whith all the pressing and back exercises so latley I have just been going by feel on arm day and focusing and getting the most crazy pump possible I am loving th pumps I have been getting since leaning up more.

Post 20g malto, scoop wpi/cassien/bcaas/glutamine
160g of chicken, 1/2 cup white rice

sleep 1 hour

6pm 160g of steak, veggies
9pm 200g cottage cheese, tsp flax, 1/4 cup oats

looking foward to a well deserved couple days off the gym!
12 weeks from next week! Will prob make some changes to my diet next week, more food and less shakes is the plan

[Zenith]

Sat 10/7/10

4am black coffee, 2Xxen, 20min on bike, extend/glutamine
6am 2 cup egg whites, 1 egg, veggies, orange
8am 3X95g tuna, 50g almonds, all vits, apple
10am 140g of steak, vegg
12 140g of chicken, vegg
2pm 140g of turkey, vegg
430pm 140g of turkey, vegg
630pm 2 scoops myofusion, tsp flax
7pm small amount of beef curry with vegg
posing prac 20min
bed at 8pm!

Tired today, struggled just to stay awake at work. I think the low carbs and hard training have taken their toll a bit this week. Will try and get to bed early Sunday too to get 8-9 hours sleep.

From next week I will try and update pics and skinfolds weekly to track my progress. Ill also start posing prac for 20-40min daily on my days off. Prob won't drop any calories this week but will switch most of my shakes for whole foods. I am determined to hit 3% this year, last year I was just over 5% but this year I want to be fully shredded so I have striations in my glutes. If I can bring that sort of condition while holding all my size as well as impoving my presentation I think I have a good chance of winning against the stacked line up of Conrath, Grant and Freddie.. 

[Zenith]

Sun 11/7/10

4am black coffee, 2Xxen, 20min on bike, extend/glutamine
6am 2 cup egg whites, 1 egg, veggies, orange
8am 3X95g tuna, 50g almonds, all vits, apple
10am 140g of steak, vegg
12 140g of chicken, vegg
2pm 140g of steak, vegg
430pm 140g of steak, vegg
630pm 2 scoops myofusion, tsp flax
7pm 140g of turkey with vegg
bed at 8pm

feeling recoverd now and ready to smash it again this week 

[Zenith]

Monday 12/7/10

4am 2Xcarnitine caps, 20min on bike, extend/glutamine
6am 2 cup egg white, 1 cup oats, banana
8am 3X95g tuna, apple (forgot my vits)
10am 140g of turkey, vegg
12 140g of turkey, vegg
2 140g of beef, vegg
430pm 140g of beef, 250g of sweet potato, veg, 1 scoop haem
Pre 1/2 cup rice+1 cup egg whites
During 1 scoop poweraid, tsp bcaas/glutamine/creatine

Shoulders/Traps
Rotator/lateral warm up
DB Should Press 20X15,15, 30X8, 38X8, 42X12,10,10
DB Rear Delt 20X15, 22X15, 25X12, 27X12
1 Arm Cable Lat 4 plates X 15,15,15
Upright Rows 7 sets of 12-15 45kg after last set lat raise 12.5X15
DB Shrugs 40X8, 50X6

Sholders are smashed 

Post 1 scoop wpi, 1 cup egg whites, 1/2 cup rice
8pm 140g of beef, vegg

I have switched to mostly whole foods now intead of shakes, ill still have 1 scoop of WPI post workout but have switched my maltodextrin to white rice and wpi to egg whites for pre/post workout. My marcos and calories are still about the same. Feels good so far, I felt strong today and had no issues with bloating or discomfort from eating so close to training. I think my body digests and handles the white rice/egg whites well

[xavmaster]

Good work mate, Keep going hard!

When you say vegg is that green veggies like green beans or broccoli or mixed veggies?

[Zenith]

Just some mixed veg Xaves, usally broccili, beans, carrot, ect

Tuesday 13/7/10

4am 2Xcarnitine caps, 20min on bike, extend/glutamine
5am 2 cup egg whites, 1 cup oats, banana
8am 3X95g tin tuna, apple, vits
10am 140g of turkey, vegg
12 140g of beef, vegg
2 140g of turkey, vegg
430 140g of steak, 250g of sweet potato, veggies, orange
Pre 1 scoop haem, 1 cup egg whites, 1/2 cup rice
During 1 scoop poweraid, bcaas/glutamine/creatine

Deadlifts/Quads
Deads 70X12,10, 120X8, 160X6, 170X6, 180X8
45 Leg Press 250X20, 290X20, 330X30 reps!
Walking Bar Lunges 30X 3 laps of 14 steps up and back - super set with
Leg Ext 65X20,20,20

Killed it today, great sesh

Post 1 scoop wpi, 1 cup egg whites, 1/2 cup white rice
8pm 140g of steak, veggies
 

[Zenith]

Wed 14/7/10
730am black coffee, 1 scoop WPI, 40min power walk
830am 1 cup egg white, 1 cup oats, banana, all vits
11am 2X95g tuna, 250g of pumpkin soup, orange
1pm steak, bake beans, 1 slice w/meal toast, bbq sause
-sleep 1 hour-
3pm 2X95g tuna, bowl pumpkin soup
6pm 1 cup egg whites, ½ cup rice
During 1 scoop poweraid/bcaas/glutamine/creatine

Back
OH Lat Pull Down 60X15,15, 80X8, 90X8, 100X12, underhandX12
Seat Row 65X12,12,15,15
Nautilis Pullover 80X10,10,10
Chins O/HX8, U/HX8, behind neckX8

Post 1 scoop wpi, 1 cup egg whites, ½ cup rice
140g of chicken, veggies

Felt absolutely wrecked today, I think my nervous system is shot from the deadlifts. Prob should have rested went in anyway and pushed out an average session..

[Zenith]

Friday 16/7/10
730am coffee, 1 scoop WPI
40min power walk
830am 1 cup egg whites, 1 cup oats, banana

Calves/Abs
Smith Calf Raise 40X15,15, 80X15, 120X15, 180X15,12,12
Seated Calf 80X15,15,15,15- triple drop set then body weight calf X20
1 Leg 45 Calf 100X15,12,10- alt legs without rest
Dec Rev Crunch 15,12,12
Cable Crunches 80X20,20,20
Fitball Crunches 30,30,30

10:30 1 banana, 3 X95g tins tuna, 200g sweet potato
1pm 140g of chicken, 250g of sweet potato, broccoli
3pm 140g of steak, 250g of sweet potato, broccoli
Pre scoop wpi/heam

Chest
Inc Bench 40X15,15, 80X6, 100X6, 120X6, 140X6
Inc Smith 80X12, 100X8,8
Chest Press 110X15,12,10
DB Fly 20X15,15,15
Cable Xover 32X15,15,15

During 1 scoop poweraid, tsp bcaas/glutamine/creatine
730pm roast beef, potatoes, veggies
40min walk
10pm 200g of skim cottage cheese, tsp flax, ¼ cup oats

I’ve noticed my moods have been up and down lately prob due to the diet. I get angry easily which worries me a bit. I will just have to be conscious of it and learn to control it at work and with my partner

[Zenith]

Sat 17/7/10

8am black coffee, 2Xxen, 1 scoop wpi, 40min power walk
9am 1 cup egg whites, 1 cup oats, banana
11am 140g of chicken, 250g of sweet potato, celery
1pm 140g of steak, 250g of sweet potato
During 1 scoop poweaid, tsp bcaas/glut/creatine

Arms/Hammys
Cable Curls 32X15,15, 60X15,15,15
Rope Pushdowns 27X20,20, 50X15, 60X15,15,15
Alt DB Curls 20X12,12,22X12
EZ Bar Ext 50X12,12,12 super set with close grip press X10,10,10
Cable Preacher Curls 60X10,10,10
1 Arm Rev Pushdowns 32X15,15
1 Arm Con Curls 17X12

Hammy Curls 40X15, 50X15, 60X8, 70X8
Seated Hammy stack X 12,12,12
1 Leg Ham Curls 20X12 –each side

Post 1 scoop wpi
½ cup rice, 2 cup egg whites
Posing prac 1 hour
6pm 140g of steak, veggies
7pm 200g of cottage cheese, ¼ cup oats

Real tired today, struggled though the session and found it hard to get a decent pump. Maybe a bit overtrained? Will have a day of weight tomoro. skins only dropped a few mm this week so not happy 

[Zenith]

Sunday 18/7/10

3am black coffee, 2xzen, 20min on bike, xtend/glutamine
530am 2 cup egg whites, 2 whole eggs, veggies
8am 3X95g tuna, orange, 50g almonds, all vits
10am 140g steak, veggies
12 140g of chicken, veggies
2pm 140g of chicken, veggies
430pm 140g of chicken, veggies
630pm 2 scoops WPI, tsp flax
concentration curls 10 sets of 8-20 12kg then posing prac
7pm 200g of cottage cheese+splender and weight watchers chock mouse mix

Getting sick of the meat and veg so had some cottage cheese tonight for something different. Weight was 100.8 tonight down around 1kg from normal. I think I am looking leaner so hopfull it shows in the skins this week. If I don't drop at least 8mm this week I am going to drop most of my carbs and up the good fats slightly for a more keto approch to speed the fat loss up until I am where I want to be.
 

[The Blob]

I’ve noticed my moods have been up and down lately prob due to the diet. I get angry easily which worries me a bit. I will just have to be conscious of it and learn to control it at work and with my partner

Real tired today, struggled though the session and found it hard to get a decent pump. Maybe a bit overtrained? Will have a day of weight tomoro. skins only dropped a few mm this week so not happy 

Hi mate,
Sounds like you are a bit overtrained.

You have been training super consisently with big lifts for a while now!

[xavmaster]

Mate my moods are at the stage now where everything that happens is followed by a F*#k or S^$t 

Just got to remember your dieting and to let people that are around you a lot that your dieting and sometimes you just won't talk. What I do is tell the people that are around me a lot that when I'm in a bad mood I just don't say anything that way fights don't happen. It kind of works 

[Zenith]

Good points Blob and Xav. Thanks
I have been unusally tired though.. I have been training twice a day on most of my days off as well as cardio so I am probaly overtrained. Will try and throw a few rest days in and see how I feel.
You have got to expect to get tired and grumpy when preping for a comp though 

I am lucky I have such a supportive partner. She helps me with my meals and puts up with my shitty moods 

[Zenith]

Monday 18/7/10

4am banana, few almonds, 2Xcarnitine caps, 20min on bike(high resistance), glutamine, bcaas
6am 2 cup egg whites, 1 egg, banana
8am 3X95g tuna, orange, vits
10am 140g of steak, vegg
12 140g of turkey, vegg
2pm 140g of turkey, vegg
430pm 140g of steak, vegg, 1 scoop haem
630pm 1 scoop wpi, 1/4 cup oats

Shoulders/Triceps
lateral/rotator warm up
Seated Smith Press 20X15,15, 40X6, 60X, 80X8,6,6 - super set with lat raise 20X15,15,15,15
Alt DB Front Raise 20X10,10,10,10 super set with upright rows 30X15,15,15,15
Seated Bar Press - to back super set with front press 30X15/12, 15/12, 15,12
Rope Pushdowns 50X 7 sets of 15

During 1 scoop extend, tsp of maltodextrin, creatine, bcaas
Post 1 scoop WPI/glutamine, 1 cup of egg whites
40min walk
9pm 140g of steak, Veggies
12am 250g of cottage cheese, tsp flax oil
 
Felt tired in the morning but then started feeling great once I started training got a great pump and did a good session
Got some night shifts tomoro night so stayed up late tonight

[Zenith]

20/7/10 Assessment results

Weight 100.8 - down 900g

Should; up 5cm!?
Chest; up 2.5cm
Waist; same
Hips; down 2.7cm
Thigh; up 0.5cm
Arm; Up 0.4
Calf - same

I did the measurements after some posing prac so perhaps the pump influenced some measurements? I have been cranking the resistance up on the bike when I do my cardio in the morning and I really think it is helping to keep/add size to my legs!
Still not dropping bodyfat fast enough... 18mm of where I want to be at this stage, going to have to slash some more carbs and up the cardio again..
Will post some pics soon

Skinfolds 58.3mm over 9 sites - down 3mm. 7.15% bodyfat
LMM 93.64 - down 33g
BF Kg 7.15kg - down 45g

[Mailhot]

Looking great mate! the light does you no justice   

[Taz]

Yeah mate those increases in measurements are interesting but you're still dropping weight which is the main thing. Keep up the great effort, all your hard work is paying off!

[Zenith]

Tue 20/5/10
8am 2 cup egg whites, egg, veggies, black coffee, 40min walk
10am 140g of turkey, veggies
12 140g of steak, 250g of sweet potato, veg, orange
Pre ½ cup oats, 1 scoop WPI
During; extend/tsp malto/glutamine
 
Back/Calves/Abs
Lat Pull Down w/up
Chins 10,8,8,8 super set with underhand row 80X12,12,12,10
DB Pullover 30X15,15,15,20 super set with behind neck pulldown 70X12,12,12,12-drop sets
45 Calf 200X20,20,20,20> drop sets
Seated Calf 60X15,15,15> drop sets
Smith Calf 20X15,15, bar X30
Rev Bench Crunch 20,20,20
Cable Crunch 70X12,12,12
Fitball Crunch 20,20,20
*Tri set calf exercises

Post 1 scoop WPI, 1 banana, 1/3 cup white rice, 1 cup egg whites
Sleep for 1.5 hours
4pm 2X95g tuna
7pm 140g of steak, vegg
9pm 50g of steak, 3X95g tuna, vegg
12 140g of turkey, vegg
2am 140g of steak, vegg
4am 140g of steak, vegg
630am 20min walk
7am 2 scoops wpi, tsp flax oil
bed!

[Myst]

Smashing it Zenith!

Agreed that lighting and angle does you no justice what so ever.

Hows the strength going?

How many cals are you under your estimated maintenance levels at the moment?