Zeniths Journey to the 2010 State Titles

[xavmaster]

Mate huge difference if appearance and as Mailhot said average lighting for the pics 

Keep going hard mate!

[Zenith]

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?

Strength is ok on most exercises mate, depends on the day and how I am feeling

around 2900-3000 cal at the mo, not sure what my mainainace is. If my skins are not dropping enough I cut more calories or increase cardio

[Zenith]

Thanks bro 

[Zenith]

Wed 21/5/10
Woke up this arvo after nightshift and weighed 99.8kg! Dropped 1kg in a couple days. I was unsure what would happen because I basically ate every 2 hours for 24 hours straight! Woke up feeling very depleted. Hopefully the weight I have dropped is body fat! 1 more nightshif the a few days off

3pm 2 cup egg whites, 1 egg, 1 orange, 25g of almonds
20min walk
5pm 3X95g tins tuna
7pm 3X95g tins tuna, 25g almonds
9pm 140g of chicken , veggies
11 140g of chicken, veggies
2am 140g of chicken, veggies
4am 140g of chicken, vegg
630am 2 scoop wpi, tsp flax
sleep!!!

[Zenith]

Thursday 22/7/10

12am 170g of steak, 250g of sweet potato
3pm 170g of chicken, 250g of red potato
5pm 1 cup oats, 1 banana, 2 scoops wpi
during training 1 scoop xtend/glutamine

Legs
Box squats 60X15,15,15 100X8, 140X8, 160X4, 180X2...
1 Leg 45 Press 50X15, 90X12, 140X12
close stance smith squats 40X15,15,15 - super set with walking bar lunges 30X3 laps of 18 steps up and back
Glute Mach 30X15,15,15,

Got stuck squating 180. When I went down for the first one my back felt tight at the top, I pased for a few secs then thought wow it and went for another but could not get it up, Had to bail the bar off my back and it smashed down on Dans arms as it hit the rack.. lucky no injurys. Squats have been challanging for me the last few weeks, struggle to push the same weights. I am sure its mostly a mind set thing but I don't want to get hurt so ill keep it too 3-31/2 plates next time through my prep and save the real heavy shit for the off season.

Post 1 scoop wpi, 250g of potato, 170g of turkey
9pm 170g of turkey, veggies
10pm 170g of turkey, veggies
40min walk
12 250g of cottage cheese, splender

[Myst]

Well done on the whoosh mate, I always love it when you have a crap week dieting, then you wake up and have dropped an insane amount.

Good idea on the squats also, now you are under 10 weeks out stay injury free!

[Zenith]

Thanks Myst, good advices 

Friday 23/7/10

8am black coffee, carnitine, 1 scoop wpi, 40min walk
9am 1 cup egg whites, 1 cup oats, banana, vits

Chest
Bench 40X15,15, 60X6, 80X6, 100X10,10,10- super set with Inc DB 25X12,12,12
Dec Bench 100X10,8,8 super set with Inc Flys 17X15,15,15
Inc Bench 60X15,15,15 super set with dipsX15/Flat DB Flys 17X15,15
Cable Crossover 32X15,15,15

Gave the joints a break today and did some lighter weights with super sets. Got a great pump, did some posing after for 10min

post 1 scoop wpi, 170g of steak, 250g of potato
sleep 1 hour
2pm 3X95g tin tuna, celery
4pm 3X95g tin tuna, celery
7pm 170g of chicken, 200g potato, orange
Stairs 5X (prob about 140 steps)
10 170g of turkey, vegg
12 1 scoop wpi/1 scoop cassien

I got called into work this arvo so just grabbed some tuna and celery after my nap. Back is not to bad today just a little sore. Felt goof after running the stairs.

[Zenith]

Sat 24/7/10

8am 1 scoop WPI, coffee, 40min walk
9am 1 cup egg whites, 1 cup oats, banana
During 1 scoop extend/glutamine

Arms
rope pushdowns - warm tris
Close Grip Smith 20X15,15, 40X6, 60X6, 80X6, 100X6, 120X6
Cable Curls 60X15, 70X12, 90X12, 100X12
Cable Ext 60X15, 70X12, 80X12
Alt DB Curls 25X8, 30X6,6
Rope Pushdowns 60X15,15,15- drop set
Cable Preacher Curls 60X10,8,8
DB Con Curls 15X10,10,10
1 Arm Cable Ext 27X15,15,15

Good sesh, strong and nice pump. Legs and lower back still feels smashed!

Post 1 scoop wpi, 250g of potato, 170g of steak
12 3X95g tuna, celery
3pm 170g of chicken, veggies
6pm 170g of steak, vegg
40min walk
10pm 170g of chciken, vegg
1am 1 scoop cassien, 1 scoop wpi

[Zenith]

Sunday 25/7/10
9am 1 scoop wpi, coffee, 40min walk
10am 1 cup egg whites, 1 cup oats, banana
12 170g of chicken, 250g of potato

Abs/Glutes/Upper chest
Floor Crunches 20,20,20 super set with rev crunch X20,20,20
Hammy and back stretches
Fitball Curnches 20,20,20
Inc Smith 20X15,15, 40X6, 60X6, 80X6 – drop set
Glute mach 60X15,15,15
Back Ext 20,20,20

Lower back and hammys are still tight and sore from leg day! Just did a light sesh on the body parts that need work and had a good stretch

1pm 170g of turkey, 250g of potato, vits
3pm 170g of steak, veggies
1 hour walk
7pm ½ nandos chicken, 100g of turkey mince with BBQ sauce

[Zenith]

Monday 26/7/10 9 Weeks! 

5am 2 cup egg whites, 1 bag steam fresh vegg, 25g almonds, orange
8am 3X95g tuna, 25g almonds, all vits
10am 140g of chicken, vegg
12 140g of chicken, vegg
2pm 140g of chicken, vegg
430pm 140g of chicken, 250g of red potato, vegg, 1 scoop haem
Pre ½ cup oats, banana

Hammys/Shoulders/Calves
Hammy Curls 30X15,40C15, 50X8, 60X8, 70X8 super set with stiff deads BarX15,15, 40X15,15,15
Seated Hammy stackX15,12,12
Rotator/lateral warm up
Seated DB Press 17X15,20X15, 25X8, 30X8, 37X8, 42X8
DB Rear Delt 20X15, 22X15, 25X15- drop to 17X15
Seated Lat Raise 22X7 sets 10-12
45 Calf 100X20,20, 150X20,20 super set with seated calf 60X12,12,12,12- drop sets

Had to throw a few super sets in to fit in the session tonight, moved fast and worked up a good sweat. My elbows were clicking like crazy on the press, seems the leaner I get the more grief my joints (esp elbows and left knee) cop. Just have to always warm up well and wear my elbow sleeves...

During; bcaas/glutamine, tsp malto, sugar free cordial
830pm 1 scoop wpi, 1 cup egg whites, 170g of steak, veggies

I’ve noticed I have been getting a bit forgetful lately, probably from the low carbs. I am also getting hungry during the day so ill bump the veggies up a bit each meal.

[Taz]

Good stuff mate - keep hammering it!

[Zenith]

Tuesday 27/7/10

4am black coffee, 20min on bike, 2 cup of egg whites, bag steamfresh, 25g almonds, orange
8am 3X95g tins tuna, 25g almonds, all vits
10am 140g of chciken, veggies, 2 fish oil
12 140g of steak, veggies, 2 fish oil
2pm 140g of chicken, vegg, 2 fish oil
420pm 140g steak, 250g potato, veggies, 1 scoop haem
Pre 1 cup oats, 1 scoop wpi, banana

Quads
45 Leg Press 100X20,20, 200X8, 300X8, 400X8, 450X20 PB
FW Squats with heels on block 100X10,10,10- deep squats
Leg Ext 90X7 sets 15-20- drop set last set/rest pause

Got a new leg press at the gym the other day and really got to test it out today, it handles alot more weight than the previous one
Right knee is sore today, not sure why, usally the left one is a bit clicky but the right is sore and swollen slightly today just bellow the patella
Hopfully the extra fish oil will help

During tsp bcaas/glutamine/creatine/tsp malto, sugar free cordial (out of poweraid)
Post 1 scoop wpi, 1 cup egg whites, 170g of steak/chicken

need to do some food shopping!

[Myst]

Massive leg press mate, hope you didn't break your knee though....

[Zenith]

Knee feels ok today 

Wednesday 28/7/10
4am black coffee, 20min on bike
5am 2 cup egg whites, ½ cup oats
8am 140g of chicken, 250g potato, vegg
10am 3X95g tuna   
12 140g chicken, vegg
2pm 140g of chicken, vegg
430pm 140g of chicken, vegg
630pm 2 scoop wpi, tsp of flax oil
7pm 170g of chicken, vegg

Day off training today, feeling wrecked so early night. Chest/triceps tomoro.

[Zenith]

Thurs 29/7/10

4am black coffee, 20min on bike, banana, TBL flax oil, 2 cup egg whites
8am 3X95g tuna
10am 140g chicken, vegg
12 140g of chicken, vegg
2pm 140g of chicken, vegg
430pm 140g of chicken, 250g potato, vegg
Pre 1 scoop haem, 1/2 cup oats, 1 scoop wpi
During 1 scoop poweraid, tsp bcaas/glutamine

Chest/Should Tri
Bench 40X20,20, 60X6, 80X6, 100X6, 120X6, 140X8
Inc DB 50X10,10,10
Dec Bench 100X10,15, 120X8
Inc Flys 20X12,12,12
Cable xover- low 5plateX15,15,15-super set with high crossoverX15
Seated Bar Press- behind neck 30X20,20,20 - super set to fronX20,15,15
Tri Pushdown 70X15,15,15
EZ Bar Ext 45X12,12,12 super set with close grip press X15,15,15

830pm post 1 scoop wpi, 140g of turkey, veggies

[Zenith]

Friday 30/7/10

7am 2 cup egg whites, 1 cup oats, banana, vits
stair run 2X - high intensity
10am 170g of steak, 250g potato, veggies
-posing prac 40min
-sleep 1 hour
12 170g of chicken, 250g of potato
2pm 170g of steak, 250g of sweet potato
4pm 170g of chicken, 250g of sweet potato

Back/Bicep
Lat Pull down- wide 60X20,15, 80X8, narrow100X8, underhand100X8, wide over 100X8
Underhand Rows 80X8, 100X8, 120X8
T Bar Rows 60X8, 80X8, 100X8, 120X8
DB Pullovers 30X15, 37X15, 43X15
Seated Row 70X12- no straps
Alt DB Curls seated 25X10,10,10,10
Cable Preacher Curls 60X15,12,8- drop sets

Post 1 scoop wpi/poweraid/bcaas/glut/creatine
170g of steak, veggies
40min brisk walk
9pm 3X95g tins tuna
 

[Zenith]

Assessment results 30/7/10

Weight 100.1Kg - down 700g
Shoulders 131.7 -down 3.5 this one is all over the place..
Chest - same
Waist down 0.2
hips - same
Legs down 0.5
Arms down 1.5cm wowin pissed
Calves - same

Skins down 3mm 55.3 total
6.78%
BF Kg 6.79Kg
LMM 93.31Kg

I think the posing prac and high intensity cardio is helping me to get leaner. Wont make any drastic changes to my diet this week but will doing more high intensity cardio on my days off and bump my bike up on work days to 30min keeping my resistance high. Will also be doing heaps of posing prac on my days off to help with the condition and stage presentation.
We are going to cut the training back to 5 days per week as we both were feeling over trained doing 6 days, joints were hurting ect. Rest days will depend upon my work shedule.
Hanging out to get my tax return so I can get my music cut, pay my entry fee, order more supps ect.. expensive sport! 

[Zenith]

Sat 31/7/10

330am black coffee, 20min on bike, tbl of flax oil, 2 cup egg whites, orange
730am 3X95g tin tuna, 50g of almonds, all vits
10am 140g of chicken, veggies
12 140g of chicken, veggies
2pm 140g of chicken, veggies
430pm 140g of chciken, veggies
630pm 2 scoops WPI
8pm 250g of cottage cheese
sleep

[Zenith]

Progress pics, 9 weeks...

[xavmaster]

Looking great mate! Right on track for 9 weeks out imo 

What is your projected stage weight?