ZACS Training Thread: previous-current-future lifts :)

[ZAC1983]

logged 56km bitumen and traffic with hills, in last 9 days
ZAC

[MissKaz]

Wow! That's massive!

[ZAC1983]

Yeah im feeling it today though right ankle is very tender and usual left knee is sore on the outter left side. I think if your injury free and have good knees 4 runs a week and say around 30km a week (if on road) is a sensible amount as allows a full day in between (most days) average for healing and fitness improvement and or maintainence. Like a fast pace 6km (goal <30mins), a slower distance 10km jog (conditioning and endurance stamina <55-65mins) a medium pace 8km (40-45mins) and a 5km medium jog 25-30mins jog followed by a 1km sprint <4mins.30sec to finish (6km) alternating them like that keeps it fresh and gives you 30km a week and mixes it up :P.
ZAC

[ZAC1983]

Id suggest this as a good running example/schedule:

mon 5am or 6pm = fast 6km (wait 45mins before eating for dinner at 7.30pm etc)
tues off
wed 5am or 6pm = slower 10km *2.5hrs after eating medium size meal as a minimum
thurs off
fri 5am = medium pace 8km (empty stomach)
sat late arvo/night 5km medium and 1km sprint
sun off
So thats optimal healing potential between each run + stretching is a pretty good running program i reckon. Might copy and paste this into the cardio thread :P Cheers,
ZAC

[ZAC1983]

17th tuesday back and core workout. Yest did 11km of cardio. Today work 5hr shift lifting things around then 350cals powerwalk 6.4km/h on 12deg before biceps, forearms, legs. Managed a new recent pb of 62.5kgx1 standing barbell bicep curl. Then 50kgx6 after that (long breaks though). 5 sets of various weight barbell curls, 20kg dumbell hammer curls, alternate bicep curls 20kg, ezy curl forearm curls 35kg for reps attempted 50kgx1 but missed. Got 45kg x2 last week at least :P. Light squats 5sets (watch my knee obviously). Good workout!
ZAC

[ZAC1983]

Friday was still too sore to run (done leg training thurs night and 11km wed cardio so justifyably earnt some soreness lol). Sat early arvo 150cal powerwalk 12deg before chest,shoulders,tris. Manged to push up a straining 120kg 1rep max bench then didnt even get 100kgx2, so shows how much energy i harnessed into that 1 lift haha. Pushed 3 sets flat bench various weights and reps, 3sets incline level 1 and 2, barbell military press 1set, tri pressdowns 2sets, 4sets of dips (1 set had 32kg of weight on me got 4reps to 90degrees and already stuffed), 100lbs cable upright rows for 5reps 2 sets, dumbell rear raises, front and side 1 set each, 1 arm french presses 13.5kg dumbell, pec dec 2 sets. Then ate a banana and some water and hit an 11km jog (1st 5.2km pushed 22mins then cruised last 6.8km as left knee dicking up a bit). Had mad high al larvo hehe. After reading the 14ways to maximise natural test in the nutrition section i paste'd in there im going to try and maximise sleep, and zinc and minimise estrogen eating out of glass where possible and keeping under 20% bfat is a big one i reckon too. More fat = more estrogen
ZAC
ZAC

[ZAC1983]

Logged 73km in the last 17days. Feeling fit and alive . Was a real motivator hitting the 120 lift saturday (even though its down 30kg on my all time best lol). Its the best ive done since being vegetarian and no real creatine etc. 1 growling dog bar 1.5g doesnt really count for much lol. On a bad note though my original injured knee has flared up again so just about going out on me in the shower grrr . Im going to have to accept i cant run 50k ma week etc its just too hard on it trying to rehabilitate it without any surgery etc. Was able to do 75kg partial squats the other night for reps and even stood there and did mini presses with 120kg i think that flared it up no doubt. I think im going to start riding 2-3x per week as well and replace some of the running with that, which will help lessen the impact cardio and still work my fitness. 45mins of medium-hard riding will burn calories and strengthen around the knee and help with leg mass to a degree. I could picture doing the whole 200km weekend ride etc be a ripper cal defecit trip too and a break from just running. Cheers,
ZAC

[ZAC1983]

Found my tensed back shot when i hit 79.4kg in dec. Will put it up. My arms look really skinny but hey i still achieved a goal of breaking 80kg at the time (dehydrated lol) and dropped a whopping 21.5cm (8.5") off my waist from 106kg!!
ZAC

[ZAC1983]

106kg nov 2010

79.4kg *Dont forget im a skinny runner lol stil lhopefully got a bit more muscle than the average runner :P
Waist 21.5cm smaller!

ZAC

[ZAC1983]

Approx 13.5% dxa upperbody fat % there for reference. I can still 1rep max curl 60kg barbell bicep curl with those skinny guns lol. Cheers,
ZAC

[O.N.]

looking good mate you are making great progress.

[PROJECTPETE]

love the transformation there. terrific results
however that belt disturbs me lol

[ZAC1983]

haha cheers. Yeah its a bit of a hippy belt, for some reason i always wear it haha. If I end up with a harley one day thatll be a classic contrast hey check out the dude with the hippy belt lol :P
ZAC

[gmac]

Zac man thats a serious transformation right there! what size was your waist at the lightest?

[ZAC1983]

thanks. Found em on some scribbled paper. At the morning of that shot at 105.5kg my widest fatroll was 106cm, waist was 103cm and most narrowpoint was 101cm. Then fit photo above = 79.4kg naked weight before breaky and dehydrated and hungry (lol)- I'd hit 85cm at widest lower belly point (on where ab 7 and 8 would be which was a 21cm drop from 106cm and 105.5kg). 77cm waist 30.3" (only 1.5cm above navel etc) for a massive 26cm drop (10" drop!) and most narrow point bit higher up 76.5cm (30.1") so a drop of around 24cm (9.5" there too!). Just a slight difference lol no wonder a 40.5" waist to a 30.3" waist looks a bit different :P. To get an 8pack all mostly no upperbfat left say 8% upperbody dxa- at my current skinny mass id need to prob hit a 29" waist (another 1.25" off that pic) but then lower ab area/love handle wrap around fat stores would need prob 2" off therei'd estimate would you believe how much fat we store aye! I think the extra fats ive started adding and also res will help as in anti est to target lower fat stores etc Cheers,
ZAC

[ozHarris]

Great work. You've huge front delts..

[ZAC1983]

Havent been able to run for 6days knees and right ankle been too sore. Over did it a bit the previous 3weeks doh. Looking forward to tomos big weight session though chest, shoulders,tris, bis.forearms, wrists a big session! I need it. Going for warm up set, then a few on 80kg then a 122.5kg 1 rep max attempt (havent got that in ages) then will pump more reps to engorge the muscles ...
ZAC

[ZAC1983]

Sat arvos (yest now :P) workout decompressed 125kg and started just on it (beyond 1 repm max), decompressing a heavier weight then you can do is even harder i call it the 1/2 rep max haha. Been 5months since i fully lowered 125kg without any pain in right front delt so that was cool. 100kgx4 flat bench after that strain was happy. Then 95kgx3 narrow grip (hands only 40cm apart in between). Then 4 sets incline both heights. Attempted 100kg for 1 on highest incline but missed it. Big ask to get that really after everything else.
Bicep curls attempted 65kg 1rep max nope. Got 50kgx2 strict elbows on waist full rom (hard as for me this way as my arm span is around 194cm from memory!) few more sets bicep curls, cable upright rows, light squats full rom to parrellel 20kg, 40kg, 50kg. Seated sliding movements full rom- very long range of motion starting on highest effort setting and arms behind yo usit on seat and pull handle/cablesforward which slides you and then transition into pressing movement to just before lockout. Works just about every upperbody muscle + core a bit too . Not as easy as they look. I did 5 with an extra 25kg added to be which made me same as 110kg!
ZAC

[ZAC1983]

Just took 1st res100 dose about 2mls or 2.5mls i think it was. Going to try that 1x per day and see how that feels. So if i feel noticeable loss of libido then its too much for me aye? I dont want to take 5mls a day if 2mls is all i need. 2.5x cheaper and a better test to est ratio lol.
ZAC

[ZAC1983]

Of forgot to post last night was back and core. Nailed heaps of chins and pull ups. T bar rows, lat pulldown, 1 arm rows, sliding calthethscenic rows etc, core was weighted knee raises, reverse crunches on 45deg incline seat, core twists with 7.5kg bar across shoulders. Worked everything good. Started toco caps last night, Res just before 2-2.5mls x1 a day for now, my vanilla and choc pea protein came so having 30g of pea protein on 2 vitabrits with 1cup guernsey milk and some nuts and seeds. Hearty vego breaky. Weighed 84.3kg this morn no clothes glad im back under 85kg.
ZAC