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

[ZAC1983]

For hitting squats hard with my sore knee, and to be able to do 1 leg squats- i will most likely buy a homegym smith machine as the lockouts on them are so handy obviously. Not to mention the odd set of smith bench press for a 12reps stretch and also strict seated shoulder press would be handy.
ZAC

[ZAC1983]

Was doing my 3 day split this way; with sat arvo day 1- chest, shoulders, triceps, tues night: day 2- back and core thurs: day 3 biceps,forearms, legs.

Now swapped back after feeling that shoulders hard is just too hard to achieve with chest and triceps. sat arvo: chest, triceps. tues night: shoulders, legs, + some forearms/wrist work. Thurs night: Back, biceps, core *Which all work together with most back movements Tbar rows is heaps of back, biceps and core, close grip chins etc
ZAC

[ZAC1983]

Power-walked at 5.4-5.8kmh on 12deg to keep heat rate no more than 130bpm to target bfat more so low intensity cardio. Did 40 odd minutes of it for 600cals and waited 30mins before a really late breaky at 11:30am- i'd slept in thats why it was so late. Should have melted a bit more fat off me :P. The key is now not giving into some hot chips and gravy cravings ive got lol noooooooooooooooooooooo and stick to my 2000cal limit for yet another day and see how i go. Will update some tensed pumped shots soon for the hell of it maybe in 30days or so. I need to get some colour so definition actually exists lol. Would like to think im somewhere around the high 14's% total bodyfat now. Upperbody be closer to 13% dxa. Stil lgot to lose fat off ab 5 and 6 and mainly where 7 and 8 would be if i had the split line etc. Feeling through the fat layer into my abs at 7 and 8 spot i dont think i have that split so i will just end up with a 6 pack no 8 pack for me. Just a flat plate hopefully with no lard! Then a careful build up so i know what my stomach is doing!
ZAC

[ZAC1983]

smashed a hard 7.2km run this arvo. New pb. Steep as in sections gruelling heart tester :P .Good for ya! Have some cement with that pea protein shake and harden up lol. Made it in 39mins 14seconds. 11km/h with a climb of around 80metres overall maybe but up and down. I actually tested it and had more low gi carbs + also 1 scoop of jack and i reckon it helped
ZAC

[ZAC1983]

Thinking of getting into more riding for the cardio vascular benefits and calorie burn and waist line obviously without the higher impact of running. I'd prob end up a bit of a bike bigger kms junkie haha- itd be mad. Fella i did the hard 7km run with this arvo- rode 110km in 4hrs yesterday and still stayed with me (he led technically) on the run and i dry wreached today at the end and was on a jack3d scoop lol. He turns 60 in august also amazing. 2 words he lives by- CONSISTENCY = FIT! Extra food too i mean if a 3hr flat ride at 25kmh = 1500cals? then great
ZAC

[cwat]

Zac in 12 months:


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With cycling you can also change the intensity REALLY easily... I like the idea of a 20 minute balls to the wall intensity to get home after work but the 30 mins cruise to work.. both HIIT and LIT

[ZAC1983]

haha that pics a classic. I need to build legs heaps but not want em to look like that lol. Yeah moderately built and super lean would be cool.
ZAC

[ozHarris]

Zac in 12 months:


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With cycling you can also change the intensity REALLY easily... I like the idea of a 20 minute balls to the wall intensity to get home after work but the 30 mins cruise to work.. both HIIT and LIT

Haha love it!

[ZAC1983]

Burnt up 1000cals extra today 2 x 500cal power walking sessions to help keep me fit and burn a tiny bit of flab off me. 1st one was empty stomach and fasted at 11am and dint eat until 12noon. 2nd one was at 6pm hadnt eaten for 4hrs (only 1 meal). Then dinner so just 2 meals today. Keeping today a calorie restricted day to help things. Weights tonight (thurs) got back, biceps, core.
ZAC