The Documentary of Z.... Putting The Pieces Back Together

Got legs in today.

Woke up and pushed down two meals. Eggs and toast then had chicken and rice. Headed in for legs. I had a hard time getting into it mentally today but still managed to beat the log book. Did my injection pre workout I’m my right Delt because I didn’t want to inject anything in my glutes or legs before training them just in case.

0.57cc test c
0.57cc mast p
0.86cc npp

DC LEGS B
HAMSTRINGS
1)Seated leg curl
105 x 17 x 8x 5 RP 30 partials 60 x 30

2)STANDING LEG CURL- EACH REP DONE WITH A 4 COUNT NEGATIVE AND A 1 COUNT PAUSE AT THE BOTTOM
40 x 15
40 x 17
White machine

QUADS
1)LEG PRESS IT...
540 x 12
540 x 20 WIDOW MAKER
Old machine

2)HACK SQUAT
270 x 12
270 x 20 WIDOW MAKER

CALVES:
SEATED CALF RAISES.15 second in the stretch each rep
45 x 12 concentration

STANDING CALF RAISE
200 x 15
200 x 15
200 x 15
200 x 15 drop 2P x 7 drop 2P x 5
 
Today’s protocol.

4:30 AM 1L water with 10g EAA. Took all my pill type supplements. Then ate breakfast. Next was AAS injections

Test cyp 143mg
Mast P 86mg
NPP 86mg

worked the day then training at 4pm

PM 4iu Humatrope before bed.

CHEST
1)INCLINE SMYTH PRESS ONE RP SET 11-15
210 x 8 x 4 x 2 RP14 static hold


2) PECK DECK...ONE ALL OUT SET OF 20
155 x 17

3.) DECLINE HAMMER STRENGTH CHEST PRESS 2 ALL OUT SETS 11-15
90/s x 11
90/s x 6

SHOULDERS
1) PARAMOUNT MACHINE PRESS 1 RP SET 11-15
130 x 8 x 3 x 2 RP 13 10s static hold

2.) SHOULDER TRI FUCTA! USING THE SEATED LATERAL MACHINE
95

TRICEPS
1.) REVERSE GRIP SMITH MACHINE PRESS 1 RP SET OF 11-15
150 x 12 x 6 x 3 RP 21

2)HAMMER STRENGTH DIP MACHINE 1 RP SET OF 25-30 REPS
155 x 18 x 9 x 8 RP
 
I also train mostly DC, Dante was my coach for a long time. I think it is a great program and my training workouts etc are pretty much identical. Nice to see it is still being utilized by some folks. Looking Good brother and the improvements are definitely showing.
BTW hot ol lady as well...

Lately i have been doing DC for A FEW MONTHS tHEN jOHN mEADOWS TRAINING I WAS USING AND SWITCHING BACK AND FORTH AND IT HAS GIVEN ME SOMETHING DIFFERENT WITH THE HIGHER VOLUME AT TIMES, THEN HEAD BACK TO dc VILLE AND DO IT ALL AGAIN.
Dammit, i hit caps lock and too lazy to go rewrite, i do this way to often...Worst typist in Canada right here...

Does Dusty send you all his training and diet stuff in CAPS?
Every program and diet i recvd was in Caps...I liked it for ease of reading...

Dusty and Dante have released some vids not long ago..
 
Yeah man same here. Most of my training has all been DC and it has been some JM stuff too.

Dusty does send everything in caps lol. He also still refers to Dante sometimes. I’ve had him write me “I just checked this with Dante and ….” Lol.

I love DC training man. It’s the only thing that has produced unmistakable results for me. You combine that with very Aceto like diets and it’s what has worked best for me. Hence why I keep going to Dusty for training.
 
ironwill said:
I also train mostly DC, Dante was my coach for a long time. I think it is a great program and my training workouts etc are pretty much identical. Nice to see it is still being utilized by some folks. Looking Good brother and the improvements are definitely showing.
BTW hot ol lady as well...

Lately i have been doing DC for A FEW MONTHS tHEN jOHN mEADOWS TRAINING I WAS USING AND SWITCHING BACK AND FORTH AND IT HAS GIVEN ME SOMETHING DIFFERENT WITH THE HIGHER VOLUME AT TIMES, THEN HEAD BACK TO dc VILLE AND DO IT ALL AGAIN.
Dammit, i hit caps lock and too lazy to go rewrite, i do this way to often...Worst typist in Canada right here...

Does Dusty send you all his training and diet stuff in CAPS?
Every program and diet i recvd was in Caps...I liked it for ease of reading...

Dusty and Dante have released some vids not long ago..
Click to expand...
I do the same. Switch between meadows and dc training about every 6 months
 
So a slight change. Diet has now become training day diet on all days. Just seeing how that goes for a couple weeks. Below is today’s training and a pic from the update. These are taken at 5am no food or water in me obviously no pump.
M1-
12oz egg whites
2 whole eggs
2 toast (looking for about 20g carbs per slice)

M2-
2 scoops whey isolate
150g banana

M3-
7oz chicken breast
200g rice
1tbsp oil
greens

M4-
7oz chicken breast
200g rice

Intra-
10g EAA
20g carb drink

M5-
2 scoops whey Isolate
50g carbs from cereal

M6-
7oz 85/15 lean ground beef
greens


HAMSTRINGS
1)LYING LEG CURL
80 x 13 x 7 x 4 RP 24 PARTIALS 50 x 25

QUADS
1) HUMBLER
SET 1- STRAIGHT SET OF 12-15
90 x 12
SET 2- STRAIGHT SET OF 8-10
115 x 8
SET 3- STRAIGHT SET OF 50....YES 50...THESE WILL MAKE YOU WANT TO PUNCH SOMEONE BUT THEY WILL BRING MASSIVE BLOOD FLOW TO THE QUADS AND YOU WILL GROW.
55 x 50

2)LEG PRESS...ALL I WANT HERE IS TWO STRAIGHT SETS OF 20...EACH REP DONE AGAIN WITH A FOUR COUNT NEGATIVE BUT I ALSO WANT YOU TO HOLD AT THE BOTTOM FOR A TWO COUNT BEFORE EXPLODING BACK TO THE TOP. HEELS TOGETHER AND TOES POINTED OUT AT A 45 DEGREE ANGLE SO THAT THE PAIN IS FELT ON THE SWEEP AND TEAR DROP MORE THAN ANYWHERE ELSE.
6P x 20
6P x 20

CALVES: SEATED CALF RAISES 15 SECONDS IN STRETCH 5 SECOND NEGATIVE 1 WORKING SET OF 12-15
45 x 12

STANDING CALF RAISE
225 x 15
225x 15
225 x 15
225 x 15 drop 2P x 10 drop 2P x 10

7CFF24C7-027C-4A89-BD96-0A5D537DEFD1.jpeg
 
Weird question, do you put milk in the cereal or you just use whey?
These meals look fairly easy to get down without being full all the time
 
Zuespas said:
Another update. Romantic life is better, dont give a damn about the ex wife anymore or soon to be ex wife. Done with that shit for good just going through the motions of the divorce. Not jumping into anything at all here but things are good here.

Here’s back from yesterday and chest delts tris from today.

HAMMER INCLINE RP 11-15 REPS AFTER
170/s x 10 x 5 x 3 RP 18

PECK DECK 20
162.5 x 21

HAMMER SHOULDER RP 11-15
160/s x 10 x 4 x 2 RP 16

SHOULDER TRI FUCTA
95

SEATED EZ BAR RP 25-30
50 x 20 x 10 x 5 RP 35

HAMMER STRENGTH DIP RP 25-30
180 x 15 x 7 x 6 RP 28

back and bi’s
DB PULL OVERS 3 x 15
60, 70, 80

RACK CHINS RP 25-30
25 x 20 x 10 x 5 RP 35

T BAR ROWS 2 x 12-15
(7 x 25) x 13, (7 x 25) x 13

MACHINE PREACHER CURLS RP 18-20
110 x 10 x 5 x 3 RP 17

BB PREACHER CURLS 30
35 X 15

HAMMER CURLS ALTERNATING 2 x 12-15
35 x 12, 35 x 12

View attachment 1774
Click to expand...
you legs are extremely vascular! great shape man.
 
Hey guys. Sorry for the lack of updates. I’ve been working away and not much has changed on the training. Just always pushing for more weight etc.

My weight rn is about 205 in the morning and we’ve recently increased food. Haven’t really gotten heavier but definitely starting to look a bit better.

Here’s the most recent diet and pic of how things are going

M1-
12oz egg whites
2 whole eggs
3 toast (looking for about 20g carbs per slice)

M2-
2 scoops whey isolate or 7oz chicken
200g banana or 200g potato

M3-
8oz chicken breast
300g rice
1tbsp oil
greens

M4-
8oz chicken breast
300g rice
1oz almonds or cashews

Intra-
10g EAA
20g carb drink

M5-
2 scoops whey Isolate
50g carbs from cereal

M6-
8oz 85/15 lean ground beef
250g potato
greens

0BBB5CC4-DDF5-4294-B899-A146F2A9D506.jpeg
 
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