ZMartins journey to classic physique

[zmartin32]

Your arms are 16.5" unflexed?

Yup, is that good? Bad? Cant tell where that was going.

 

[Gadawg]

Yup, is that good? Bad? Cant tell where that was going.

Sorry. Like arm at your side or with arm bent just not flexed?

A 16.5" straight arm would be extremely impressive.

 

[zmartin32]

Sorry. Like arm at your side or with arm bent just not flexed?

A 16.5" straight arm would be extremely impressive.

Well thanks because straight arm is how I did it lol

 

[Gadawg]

Well thanks because straight arm is how I did it lol

You dont need a trainer. Do more of what youre doing with lots more food.

 

[Jin]

Where’s the fat in your diet coming from? The brown rice, chicken or broccoli? Seriously though?

please post your workouts as you do them.

 

[zmartin32]

Where’s the fat in your diet coming from? The brown rice, chicken or broccoli? Seriously though?

please post your workouts as you do them.

I usually don’t hit 25% each day, my goal is to kee it under that. It’s usually around 20% and the calories are made up between carb and protein.

Majority of the the fat comes from breakfast. (3 whole eggs, half cup of whites, with 1/4 cheese)
Also I use low-fat chocolate milk for shakes twice a day.

 

[zmartin32]

You dont need a trainer. Do more of what youre doing with lots more food.

Thanks brother, but I’m not going to turn down good advice when it’s offered.

 

[zmartin32]

Yesterday’s leg work was (after warm up):
DB lunges 4x10 per leg
squats 4x10-12
leg press 3x8-10
Cable extensions 7x15-20
reverse hack squats 3x10-12
straight leg dead lifts 3x8-10
Cable leg curls 7x12-15
calf raises 7x12-15

 

[zmartin32]

Today’s arm work.
Barbell curls 4x10-12
preaher curls 3x8-10
incline curls 7x12-15
close grip bench 3x8-10
Tricep pushdown 3x10-12
Skullcrusher 3x8-10
Overhead cable extensions 7x10-12

 

[zmartin32]

Looks like I caught some sort of cold yesterday; so much for a rest day. Been getting a terrible sinus headache that comes and goes through the day but still managed to get a decent workout in this morning.
Chest and Tri's

Incline DB 4x10
Incline Fly 3x12
Flat DB 3x8-10
Cable Fly 7x12 superset with bodyweight dips
Close Bench 3x8-10
Reverse Grip Pulldown 3x12-15
Overhead Cable Extension 7x10-12

Food for the day:
3,792 Cal
456 Carb 49%
79 Fat 19%
300 Protein 32%

 

[Jin]

Macros are spot on.

 

[zmartin32]

Yesterday was Back/Bi

Barbell Rows 3x8-10
Lat pulldown, Wide 3x10
Lat pulldown, narrow 3x10
Cable Rows 3x12
Straight-Arm Pulldown 7x10-12
DB curls 3x8-10
Reverse Curls 3x10-12
Cable Curls w/ Rope 7x12

Macro's 3788
459 Carb 49%
83 Fat 20%
293 Protein 31%

 

[zmartin32]

Today was Shoulders, energy is still shit from getting over this cold bullshit

DB Press 4x8-10
Cable LAR 4x10-12
Front Raises 3x8-10
Rear Delt Fly 3x12-15 superset w/ Face pulls 3x12-15
DB LAR 7x12-15

Food for the Day will be:
Calories: 3809
461 Carb 49%
83 Fat 20%
294 Protein 31%

 

[zmartin32]

Another day on the grind. Finally woke up and could tell I kicked the cold but looks like the glute strain I dealt with last year is acting up. Of course today was leg day too, so that as a big inconvenience. Kept the weight low and took some extra time warming up beforehand.

Leg day:
DB Lunges 4x10
Squats 4x10
Leg Press 3x8-10
Cable extensions 7x15-20
Reverse Hack Squats 3x10
Straight Leg Deadlifts 3x10
Cable Leg curls 7x12-15

Food on the Day
Calories 3869
480 Carbs 50%
75 Fat 18%
308 Protein 32%

 

[Jin]

Wasn’t your macro breakdown high fat previously? Remind me.

Since you've hoped the carbs has the weight gone up?

 

[zmartin32]

Wasn’t your macro breakdown high fat previously? Remind me.

Since you've hoped the carbs has the weight gone up?

I did have the fat just slightly higher.

I was 202.8 six days ago, which is on the low side of what I usually fluctuate. 204.4 this morning which is on the higher side of what I fluctuate. Looks like I may have put on a little but I'd say its too early to say with any confirmation.

 

[Jin]

I did have the fat just slightly higher.

I was 202.8 six days ago, which is on the low side of what I usually fluctuate. 204.4 this morning which is on the higher side of what I fluctuate. Looks like I may have put on a little but I'd say its too early to say with any confirmation.

I would expect you to hold a little more water with the additional carbs. Let’s keep it here for a month and see how the weight ends up.
Almos certain we will up the cals.

I discussed your weak points with Snake and will give you the breakdown soon and prescribe a different split.

 

[zmartin32]

I would expect you to hold a little more water with the additional carbs. Let’s keep it here for a month and see how the weight ends up.
Almos certain we will up the cals.

I discussed your weak points with Snake and will give you the breakdown soon and prescribe a different split.

That's what I was planning to do. I've played this game long enough to know change doesnt come that quick.

The regular posting here will also keep me consistent with making sure I hit them every single day instead of taking a day off.

Looking forward to what you guys have.

 

[zmartin32]

Another day down. Arm day is always an easy way to end the week going into some rest.

Barbell curls 4x10-12
preacher curls 3x8-10
incline curls 7x12-15
close grip bench 3x8-10
Tricep pushdown 3x10-12
Skullcrusher 3x8-10
Overhead cable extensions 7x10-12

Food For the Day
3798 Calories
484 Carbs 51%
82 Fat 20%
275 Protein 29%

And a little after pump too

 

[zmartin32]

Two rest days in a row which has been a first for a while. Moved a few things around and will now have 5 dedicated days every week to train. My calories for my two days off are lower than normal but not by a huge margin.

Saturdays Food:
Calories 3563
453 Carbs 51%
70 Fat 18%
269 Protein 31%

Sundays Food:
Calories 3481
397 Carbs 46%
78 Fat 21%
284 Protein 33%

Back in the Gym today for some chest and tri's left shoulder is giving me pain but nothing serious. Workout was the same as last few weeks but have started noticing more vascularity in the pecs.
Also talked to the gym owner to set up a meeting to go over the possibility of competing; things like where I want to be weight wise and how far away I am from that goal, and what category I would be in.

Todays food is going to be
Calories 3800
459 Carbs 49%
78 Fat 19%
304 Protein 32%