ZacharyKane's March to Jr Nats...and Beyond

[zacharykane]

Training Update

Three workouts in to the week and I'm yet to log them, mostly because this next phase in my training the intensity has really been kicked up. Monday was a pull day with the focus being on deadlifts from 2" blocks. I worked up to 475 for 8 there along with a bunch of other fun stuff, lol.

Tuesday was push, main focus was incline barbell bench. The week before I tweaked my right pec a TINY bit so I ended up doing a lot more feeder sets than necessary, but I was really just feeling out how the muscle was, I ended up with no issues and getting 315 for 8. Nothing super impressive but I'm really not a great presser.

Wednesday was arms, which a dedicated arm day is still new. My tendonitis has more or less gone away and I think with consistent GH use my nerve issues in my left arm are subsiding as I'm feeling things a lot more.

Thursday was a rest day which worked out well because I had a little flare up in my stomach issues, and also, my freaking forearms are the sorest they've ever been. Like, opening a door hurts. The joys of bodybuilding, lol.

Today is supposed to be a pull day, but we'll see. The combination of being a little sick the previous day and useless hands may make me take another rest day.

 

[zacharykane]

Leg Day 01/06/19

Time to stop being lazy about my log and get back to it. Only a couple more months before prep starts so the intensity is being cranked up. Today I trained legs with my two partners at Quads Gym and by the end we were all broken. Only four exercises, but the effort level was about as close to maxed out as my body could take.

Legs

Lying Hamstring Curls: 60x15, 80x12, 100x10, 120x10->90x10->60x10->30x10 (drop set one of my partners kept my hips pressed to the pad, no ability to cheat or use lower back that way)
Heel Elevated Goblet Squats: BWx20, 25x15, 45x15, 45x15 (done super-setted with hamstring curls just to warm up the joints)
Single Leg Press: 135x15, 180x15, 225 Cluster Set (20 total reps, 5 reps, then 5 second isohold with quad in stretched position, repeat, finishing with another isohold), 270 Cluster Set (same as before)
Pit Shark Belt Squat: 400x15, 600x10, 600x10, 600xRest-Pause (14, 8, 3, 1)
Hyperextensions: BWx10 (4 sets)

 

[IronLion2]

"Cranked up the intensity" might be an understatement. You still on superdrol? I'm curious about the night dosing of orals, that actually sounds perfect with something like halo or sdrol.

 

[zacharykane]

My appetite and liver values are all still fine, so I've kept with that routine of the nighttime orals. No anadrol right now nor for a little while, just 20mg of superdrol. I know some people would be up in arms about it having a short half life, but I seem to get plenty benefit this way with minimal, if any, side effects.

"Cranked up the intensity" might be an understatement. You still on superdrol? I'm curious about the night dosing of orals, that actually sounds perfect with something like halo or sdrol.

 

[zacharykane]

Arms and Shoulders 1/12/19

Today was a quick arm and shoulder workout. Was a little edgy when I got to the gym thanks to a small bit of snow and ton of people that don't know how to drive in it :banghead:

Shoulders

Bent Over Reverse Flyes: 15x15, 20x15, 30x10, 30x10
Machine Lateral Raises: 50x15, 70x15, 90x15, 110xRest-Pause (15, 10, 7, 3)
Hoist Machine Press: 100x15, 150x15, 200x12, 250x10, 300x10

Triceps

Camber Bar Pressdowns: 35x20, 50x15, 85x15, 95(full stack)x10, 95x10, 95x10
Single Arm Extensions: 20x10, 40x10, 50x10, 50x10

Biceps

Hammer Curls: 20x10, 25x10, 30x10, 35x10, 40x10
Single Arm Machine Curls: 20x10, 30x10, 30x10, 30x10
Machine Overhead Curl: 20x10, 30x10, 40x10, 40x10

 

[Tank211]

Today was a quick arm and shoulder workout. Was a little edgy when I got to the gym thanks to a small bit of snow and ton of people that don't know how to drive in it :banghead:

Shoulders

Bent Over Reverse Flyes: 15x15, 20x15, 30x10, 30x10
Machine Lateral Raises: 50x15, 70x15, 90x15, 110xRest-Pause (15, 10, 7, 3)
Hoist Machine Press: 100x15, 150x15, 200x12, 250x10, 300x10

Triceps

Camber Bar Pressdowns: 35x20, 50x15, 85x15, 95(full stack)x10, 95x10, 95x10
Single Arm Extensions: 20x10, 40x10, 50x10, 50x10

Biceps

Hammer Curls: 20x10, 25x10, 30x10, 35x10, 40x10
Single Arm Machine Curls: 20x10, 30x10, 30x10, 30x10
Machine Overhead Curl: 20x10, 30x10, 40x10, 40x10

No body knows how to drive in the snow brother...lol.....I feel u....we got like a foot of snow here! I've scooped my driveway 4 times this weekend! Did u ever start using the DHB from TGC? I honestly don't know much about DHB....I've heard people say it's really similar to the old pro-hormone 1-AD which I was a huge fan of back in the day!

 

[zacharykane]

I think we ended up with like 4-5 inches of snow, nothing crazy, but enough to frustrate a bit, lol.

And I ended up getting the primo ace caps over the DHB. Unfortunately I was never able to try the 1-AD as I was dumb back then and thought I only needed muscle tech supps and food to get big, lol. But from people that have been taking it, I've heard vascularity and fullness increases, strength increase, and a bit of a recomp effect.

No body knows how to drive in the snow brother...lol.....I feel u....we got like a foot of snow here! I've scooped my driveway 4 times this weekend! Did u ever start using the DHB from TGC? I honestly don't know much about DHB....I've heard people say it's really similar to the old pro-hormone 1-AD which I was a huge fan of back in the day!

 

[zacharykane]

Leg Day 1/13/19

The whole 45 minute drive to the gym preceding this leg day was like an exercise in meditation and motivation to prepare for what was to come. I feel like I've always done a decent job of pushing myself and not just stopping when something starts to burn a bit, but when you've got solid training partners who are invested in seeing each other succeed, you quickly find you've got higher limits (more like complete muscle failure) than you thought. This was probably the toughest workout I've had outside of wrestling in college. Just 2 hours of searing pain and sketchy burps; followed by a 6 hour paralysis on my couch when I finally got home.

Legs

Single Leg Curl: 25x10, 50x10, 60x10, 70x10, 80x10->70x10->50x10 (this is an old piece where even moving it with no weights is tough, makes me feel like a bitch...)
Banded Heel Raised Goblet Squats: BWx15, 25x15, 50x12, 90x10, 90x10 (band was looped behind the knees and attached to a post in front of us, this causes a strong contraction in the locked out position, these were done as a super set with the previous exercise)
Vertical Leg Press: 240x10, 330x10, 420x10->375x10->330x10 (the last set almost became like an occlusion set, all the blood rushed out of my legs by the end of the first drop set, so it was just pure burning after 10 reps, by rep 30 I couldn't move the weight at all)
Pit Shark: 420x10, 620x10, 800x10, 800x10 (straight sets, glute/ham focus)
Lying Leg Curl: 90x10, 90x10, 90x10
Hammer Single Leg Extensions: 45x10, 45x10, 45x10 (done as a super set with the previous exercise)

 

[tripleOT]

Mr. Z Kane. How is everything going bro? Figured I'd stop by and try to force an update out of you lol.

Hope all is well and everything is progressing as you'd like it to:headbang:

 

[zacharykane]

Hey man! Thanks for checking in on me!

In addition to my regular partner, we added a new guy that's one of the strongest pressers I've ever met, and just an all around work horse, so our workouts have been ramped up quite a bit. We're all driving about an hour to train together a couple days a week in the city, so it's been cutting in to a lot of my free time, but worth it.

Currently hovering around 210-ish in the mornings, but still fairly lean. I'll get some pictures posted up soon. I do weekly check in pics with the coach I'm working with so easy enough to do. Overall though I'm sitting in a lot better position than when I started prep for the USAs last year. With about 8 weeks left to go I would guess I've added around 5-7lbs of tissue. So going to be rough getting from 210+ to 176lbs, lol

Mr. Z Kane. How is everything going bro? Figured I'd stop by and try to force an update out of you lol.

Hope all is well and everything is progressing as you'd like it to:headbang:

 

[zacharykane]

Polar Vortex Pull Workout 1/30/19

Today me and my training partners braved the polar vortex and all met in the city to get in a pull session. Due to the extreme cold, the gym was entirely empty so we took our time, chatted it up a bit between sets and then went crazy.

Pull

DY Hammer Rows: 90x10, 135x10, 180x10, 270xRest-Pause (8, 6, 6)->180x10 (these were done one side at a time, last set was a rest-pause set into a drop set, each rep there was a big focus on a full stretch and then a little help from one of my partners to really good a full contraction at the end)
Supinated Mag Grip Pulldowns: 120x10, 135x10, 150x10 (each rep was followed by a forced stretch), 150x10 (same as before)
Incline Bench Chest Supported Kettlebell Row: 45x10, 45x10, 45x10 (hand starts in neutral position, then supinated as the kettlebell is pulled back to really hit the lats hard)
Nautilus Pullover Machine: 100x15, 150x12, 200x10 (last couple reps were forced reps)
Freemotion Three Way Curls: 7.5x24, 10x24, 12.5x24 (three curl variations back to back, my biceps are weak as hell, so no laughing!)

 

[IronLion2]

Honestly, id kill a man to get a nautilus pullover machine back in my life. I'd do those to start or finish every chest or back day.

 

[zacharykane]

Push Day 2/15/19

Took a few days off from the gym to rest and recoup. I was experiencing some flu like symptoms and just had no appetite so I figured I needed some rest, especially considering the intensity of the workouts. Morning weight is holding at 205 pretty much no matter what I do. I'm putting down a ton of calories and just recomping.

Yesterday I got in a push workout. Not a ton of volume or super crazy with the intensity, but still a good session.

Push

Cable External/Internal Rotations: 4 sets, 15 reps each movement (I go until my shoulders feel nice and warmed up, today just happened to be 4 sets)
Flat Dumbbell Press: 50x15, 65x12, 80x10, 100xRest-Pause (18, 10, 6, 6, 6, 4. This ended up taking about 3 minutes to complete, 15 second rest in between each 'set')
Dual Low Pulley Flyes: 30x15, 40x12, 50x10, 65x15 (upper chest focused)
Pec Minor Flyes: 25x15, 35x15, 45x15 (Facing dual handle machine, protract shoulders and do the fly motion)

Machine Dips: 100x20, 150x15, 200x15, 230x15, 230x15
Tricep Extension Machine: 30x15, 40x15, 50x15, 60x15

 

[zacharykane]

Pull 2/16/19

Saturday I got in a halfway decent pull workout. Unfortunately, the time I'm able to go to my local "gym" on Saturdays usually means equipment and dumbbell selection is minimal, and zero chance of getting a rack, so I used the day to focus more on lats than trying to move heavy weights for a thickness based workout.

I also added in a small amount of fast acting insulin preworkout, just 5ius but I'm noticing a huge difference in pumps already while training. I wanted to do more, but my lats were so pumped with just the below workout that form was really starting to suffer and I didn't really feel the muscles working so much.

Pull

Single Arm Pulldowns: 40x15, 50x15, 70x12, 90x10, 110x10 (supinating my hand as I pull down to really contract the lats hard)
Reverse Facing Neutral Grip Pulldowns: 70x15, 90x15, 110x12, 130x10, 130x10
Neutral Grip Pulldowns: 100x10, 130x10, 160x10, 190x10 (30 second stretch in between each set)

Single Arm Machine Curls: 10x15, 20x15, 30x15
Single Arm Preacher Curl Machine: 20x15, 30x15, 40x15, 50x15

 

[pickapeck]

Nice log and nice work.

 

[zacharykane]

Thanks man! I appreciate that and thanks for taking a look!

Nice log and nice work.

 

[zacharykane]

Leg Day 2/17/19

Any more leg day is becoming an exercise in how much pain can a person endure and how to quickly bounce back from throwing up to keep going, lol. When you have solid people to train with it makes it impossible to not give your all. Which results in nearly every week hovering over the trash can after a particularly intense set. This week was no different, I ended up emptying the entire contents of my stomach and still dry heaving after sets. The good news was I was so hungry after all that I had no problem shoveling food down the rest of the day, lol.

Legs

Lying Hamstring Curl: 45x10, 90x10, 115x10, 140x10, 165x10, 190x10->165x7->120x5->95x4->70x10 (Last set was brutal, hamstrings completely failed, this was done on the 3 pronged machine where you can place weights to make different portions of the lift harder, 2 45s on the top pin and 4 25s on the bottom pin to start the working set)
Leg Press: 270x10, 450x10, 630x10, 810x20, 900x20 (last two sets were 10 reps feet wide, 10 reps feet narrow. This is also where I first threw up)
Reverse Band Hack Squat: 180x10, 270x10, 450xRest-Pause (I didn't count, I closed my eyes and kept pumping out reps until I literally couldn't move. I then threw up again, lol)
Unilateral Leg Press: 135x10, 180x10, 225x10
Hyper-Extension: BWx10, BWx10, BWx10 (Hamstring focused, basically a reverse leg curl)
Leg Extensions: 110x10, 110x10, 110x10 (these were super-seated with the hyper extensions)

 

[zacharykane]

About 47 threads of spam got deleted on here, soooo just posting to help push those to the bottom of the page

 

[Kineticmacks]

I noticed, still tons of spam threads up.

 

[tripleOT]

Out of curisoity, do you follow a certain diet layout? Such as psmf etc? I'm guessing it obviously changes pending current goals, but what does a typical off season look like For Z. Kane?