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

Hi @Zuespas - please update how you find the humatrope. It is one of my fav HGH's and curious why you chose it. Are you taking anything for insulin resistance?
What are oil greens?
I’m going with Humatrope because I got a good deal on 10 72iu carts. I’m not taking anything for insulin resistance.

that should read
1 tblsp oil
Greens.
 
I’m going with Humatrope because I got a good deal on 10 72iu carts. I’m not taking anything for insulin resistance.

that should read
1 tblsp oil
Greens.
Makes sense - was wondering if you were adding some greens and healthy fats in the diet. Thanks for clarifying. Jealous on the humatrope I am lol.
 
Hi Zuesy nice to see you around.

Running your own business does take a toll. I’ve been hitting the gym at 4:30am. Otherwise it won’t happen.
Thanks man! Yeah it’s definitely tough. I’ve been getting there at about 4pm but I’ve been staring at 530am.
 
Already seeing changes with Dusty. Had a good session this afternoon here’s what it looked like


DC CHEST SHOULDERS TRICEPS C

CHEST
1)INCLINE SMYTHE Press AT A DIFFERENT ANGLE THAN WE PREVIOUSLY DID(WARMUP FIRST) THEN REST PAUSED OUT FOR 11-15 REPS FOLLOWED BY A STATIC HOLD
180 x 8 x 4 x 2.5 RP14.5 static hold

2) PECK DECK ONE ALL OUT STRAIGHT SET TO FAILURE LOOKING TO GET ABOUT 20 REPS
140 x 18

3.) DECLINE HAMMER STRENGTH CHEST PRESS- HERE I AM LOOKING FOR 2 STRAIGHT SETS OF 15 REPS...4 COUNT NEGATIVE
45/s x14
45/s x15

SHOULDERS
1) ID PROBALY GO WITH A PARAMOUNT OR SOME KIND OF BRAND X MACHINE PRESS REST PAUSED OUT FOR 11-15 REPS (AFTER WARMUPS) THEN DO ONE STATIC HOLD ABOUT 2/3 OF THE WAY UP TO THE TOP.
120 x 8 x 4 x 3 RP 15 static hold
2.) SHOULDER TRI FUCTA! USING THE SEATED LATERAL MACHINE
80

TRICEPS
1)Reverse grip smith machine presses RP 15-20
110 x 10 x 5 x 3 RP 18

2)HAMMER STRENGTH DIP MACHINE OR SIMILAR...1 RP SET OF 25-30 REPS
135 x 15 x 9 x 3 RP 28

5883BE63-13C5-4AB8-873F-AEC96AC60D43.jpeg
 
Another one in the books. Today was a first update. I’ve dropped weight down to 202lbs but I feels good and I look a lot better. Here’s today’s work.

DC BACK BICEPS C

BACK WIDTH
1)DB PULL OVERS...
40, 50, 60

2) Hammer Strength ISO LAT Pulldowns 4 COUNT NEGATIVE UP TO THE TOP AGAIN----I WANT A REST PAUSE SET OF 11-15 REPS AND THEN A 10-30 SECOND STATIC
135/s x 6 x 3 x 2 RP 11 static hold

BACK THICKNESS-
2)OVERHAND BENT OVER ROWS ON SMYTHE MACHINE-2 ALL OUT SETS HERE
140 x 12.5
140 x 12

BICEPS
1)EZ BAR DRAG CURL -4 COUNT NEGATIVE- THEN HIT A HARD SET OF 15-20 REPS THIS TIME REST PAUSED
45 x 9 x 6 x 4 RP 19

2.)BB OR EZ BAR PREACHER CURLS...ONE STRAIGHT SET OF 30 REPS.SQUEEZE THE WEIGHT UP TO THE VERY TOP...4 COUNT DECENT TO THE COMPLETELY STRETCHED POSITION...AT THE STRETCHED POSITION I WANT YOU HOLDING AT THE BOTTOM FOR A TWO COUNT...
10 x 30

FOREARMS
REVERSE GRIP CABLE CURLS WITH ONE ARM--- A STRAIGHT SET OF 12-20 REPS ON THESE
15 x 12
 
Had a good leg workout tonight. Again nothing to write home about in terms of amount of weight but just focusing on getting a solid starting point in the log book.

I had my check in with Dusty on Sunday and things were good. I’m down quite a bit in weight right now. Sitting at 202lbs empty in the morning. Diet, training, water, cardio and gear have all been 100% on so far

DC LEGS C
HAMSTRINGS
UNILATERAL LEG CURL --WARMUP THOROUGHLY AS ALWAYS ON HAMSTRINGS--ON YOUR WORKSET I WANT YOU TO REST PAUSE THESE OUT FOR 20 TO 30 REPS AND THEN DO 10 SHORT STATIC REPS (2 INCH RANGE OF MOTION) DOWN AT THE BOTTOM (START OF THE MOVEMENT) AT THE VERY END----DURING THE STATIC REPS DONT LET THE WEIGHT STACK HIT--COME UP 3-4 INCHES OR SO AND THEN DO YOUR SHORT RANGE STATIC.
45 x 8 x 6 x 4 RP 18 10partials

DB STIFF LEG DEADLIFTS...JUST LOOKING FOR A NICE STRETCH HERE...DO NOT...DO NOT...DO NOT...LET YOUR LOWER BACK GET INVOLVED BECAUSE YOU WILL NEED IT LATER IN THIS WORKOUT. JUST MAKE SURE YOU REALLY GET THE HAMS NICE AND STRETCHED OUT WITH A WORKING SET OF 12 AND ANOTHER WORKING SET OF 20...KEEP THE CHEST HIGH AND BACK FLAT...ALSO DO NOT COME ALL OF THE WAY TO THE TOP BECAUSE THAT IS WHERE YOUR HAMS ARE OUT OF IT AND YOUR BACK GETS INVOLVED...CONSTANT TENSION ON THE HAMS.
40 x 12
40 x 20

QUADS
HACK SQUATS--- LIKE REGULAR SQUATS WE ARE GOING INCREDIBLY DEEP WITH YOUR CHEST STICKING OUT AND BACK STRAIGHT ON THESE- i WANT STRAIGHT SETS HIT AT 6-10 REPS A SET UP UNTIL YOUR HEAVIEST SET FOR 6-8 REPS AND THEN JUST LIKE THE SQUAT YOU WILL BE FINISHING OFF WITH THE 20 REP WIDOW MAKER...YOU NEED TO SEE DEATH HERE IF YOU WANT TO GROW...
270 x 8
270 x 13 widow maker.

LEG PRESS - TWO STRAIGHT SETS HERE AFTER WARMING UP...FIRST SET 10-12 SECOND SET 20 REPS...LOOKING FOR 4 COUNT NEGATIVE AND A 2 COUNT PAUSE IN THE HOLE.
270 x 12
270 x 20 widow maker

CALVES: STANDING MACHINE CALF RAISE -ITS A 20 SECOND NEGATIVE PHASE, 5 COUNT TO GO FROM THE VERY TOP TO THE VERY STRETCHED BOTTOM AND THEN STAY AT THE BOTTOM FOR 15 COUNT STRETCHED OUT FULLY AND THEN BACK UP AGAIN-----THATS EACH REP SAME AS WE HAVE BEEN DOING THEM
175 x 12

DONKEY CALF RAISE 4 WORKING SETS OF 15 REPS...AFTER THE FINAL 15 REPS I WANT YOU TO DROP THE WEIGHT AND DO ANOTHER 10 REPS...ONCE YOU FAIL DROP AGAIN AND DO ANOTHER 10 REPS...FINALLY WHEN YOU FINISH THAT DROP I WANT YOU TO STRETCH EACH CALF HARD FOR 30 SECONDS
100 x 8
80 x 13
60 x 15
60 x 15 drop 40 x 8 drop 20 x 8
 
Had a good one tonight. Got some of last times numbers beat. Things are moving along.

DC CHEST SHOULDERS TRIS A
CHEST
1)LOW INCLINE ON SMYTHE MACHINE rest paused for 11 to 15 reps
LT 180 x 8 x 4 x 3 RP15 10s hold
TT 200 x 7 x 3 x 2 RP12 10s hold song Headstrong

2) PECK DECK LOOKING TO GET ABOUT 20 REPS
LT 140 x 18
TT 140 x 20

3.) DECLINE HAMMER STRENGTH CHEST PRESS- HERE I AM LOOKING FOR 2 STRAIGHT SETS OF 15 REPS...4 COUNT NEGATIVE
LT 45/s x 15
TT 55/s x 15
TT 55/s x 15

SHOULDERS
1)SEATED SMITH PRESS TO FRONT REST PAUSED OUT FOR 11-15 REPS---THEN A STATIC HOLD
LT 110 x 8 x 4 x 3 RP15 static 10s
TT 120 x 10 x 5 x 2.5 RP 17.5 STATIC 10s song sick of life

2.) SHOULDER TRI FUCTA! USING THE SEATED LATERAL MACHINE
80 x 30
TT 85 x 30

TRICEPS
1)CLOSE GRIP SMYTHE MACHINE PRESSES-I WANT THESE REST PAUSED OUT TO 15-20 REPS
120 x 11 x 5 x 2 RP18

2)HAMMER STRENGTH DIP MACHINE OR SIMILAR(PRESSDOWN)...1 RP SET OF 25-30 REPS 3 COUNT NEGATIVE WITH THESE AND A ONE COUNT PAUSE AT THE STRETCHED PORTION OF THE MOVEMENT
135 x 15 x 9 x 8 RP32
 
How’s it going Z?


Hey Guys, sorry I’ve been away. Just been busy. Diet and training still the same.

weight 206

here’s the last workout

DC CHEST SHOULDERS TRICEPS C
CHEST
1)INCLINE SMYTHE Press AT A DIFFERENT ANGLE THAN WE PREVIOUSLY DID(WARMUP FIRST) THEN REST PAUSED OUT FOR 11-15 REPS FOLLOWED BY A STATIC HOLD AT ABOUT 2/3 OF THE WAY TO THE TOP...FIGHT THIS ALL OF THE WAY UNTIL THE BAR ACTUALLY STARTS MOVING DOWN TOWARD YOUR CHEST...THE STATIC IS TO BE DONE JUST 10 DEEP BREATHS AFTER FINISHING YOUR FINAL ATTEMPT AT PRESSING.
200 x 9 x 3 x 2.5 RP14.5 static hold

2) PECK DECK...THIS IS WHERE THINGS ARE GOING TO GET A LITTLE DIFFERENT...AFTER FEELING THE MOVEMENT FOR ONE OR TWO VERY EASY WARMUP SETS I WANT YOU DOING ONE ALL OUT STRAIGHT SET TO FAILURE LOOKING TO GET ABOUT 20 REPS
145 x 18

3.) DECLINE HAMMER STRENGTH CHEST PRESS- HERE I AM LOOKING FOR 2 STRAIGHT SETS OF 15 REPS...4 COUNT NEGATIVE ON EACH AND A FULL RANGE OF MOTION.
70/s x 15
70/s x 12

SHOULDERS
1) ID PROBALY GO WITH A PARAMOUNT OR SOME KIND OF BRAND X MACHINE PRESS IF I WAS YOU DONE IN THE SAME FASHION AS CHEST ABOVE AND REST PAUSED OUT FOR 11-15 REPS (AFTER WARMUPS) THEN DO ONE STATIC HOLD AGAIN STARTING THE STATIC ABOUT 2/3 OF THE WAY UP TO THE TOP.
120 x 8 x 4 x 3 RP 15 static hold

2.) SHOULDER TRI FUCTA! USING THE SEATED LATERAL MACHINE
90

TRICEPS
1)Reverse grip smith machine presses ON A FLAT BENCH I WANT THESE REST PAUSED OUT TO 15-20 REPS
140 x 12 x 5 x 3 RP 19

2)HAMMER STRENGTH DIP MACHINE OR SIMILAR...1 RP SET OF 25-30 REPS
145 x 18 x 8 x 4 RP 30
 

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Fuck again I missed a bunch of posts this week. Slowly but surely getting back in shape. Also my gf is in stupid good shape rn so I’ll add a pic of her in here too cause I’m proud.

diet is the same except we’re now doing once a week cheat meals

weight 209

DC CHEST SHOULDERS TRIS A
DC CHEST SHOULDERS TRIS A
CHEST
1)LOW INCLINE ON SMYTHE MACHINE... (warmup with as many sets as you need to get to your main set) which will be rest paused for 11 to 15 reps.
200 x 8 x 4 x 3 RP15 10s hold song

2) PECK DECK.
145 x 20

3.) DECLINE HAMMER STRENGTH CHEST PRESS- HERE I AM LOOKING FOR 2 STRAIGHT SETS OF 15 REPS...4 COUNT NEGATIVE ON EACH
70/s x 15
70/s x 13

SHOULDERS
1)SEATED SMITH PRESS TO FRONT (DOWN TO CHIN LEVEL ONLY) REST PAUSED OUT FOR 11-15 REPS---THEN A STATIC HOLD
140 x 8 x 4 x 3 RP 15 STATIC 10s song sick of life
Silver machine

2.) SHOULDER TRI FUCTA! USING THE SEATED LATERAL MACHINE
90 x 30

TRICEPS
1)CLOSE GRIP SMYTHE MACHINE PRESSES-I WANT THESE REST PAUSED OUT TO 15-20 REPS
140 x 12 x 6 x 4 RP23

2)HAMMER STRENGTH DIP MACHINE OR SIMILAR(PRESSDOWN)...1 RP SET OF 25-30 REPS HERE.
150 x 16 x 8 x 4 RP28

1AD11550-AB43-4731-92A5-9D9DC2242191.jpeg
9E71438C-DEF3-4E8D-8C7C-3C02D4A88917.jpeg
 
Ok thank goodness. Was going to make sure your lady friend was still hanging in there.
She’s still putting up with me luckily. I do try hard though!



Yesterday’s back day

DC BACK BI’s A
BACK WIDTH
1)DB PULL OVERS...THIS IS NOT DC AT ALL BUT I FEEL IS A GREAT WAY TO OPEN UP THE BACK BEFORE GETTING STARTED PLUS IT IS GREAT FOR THE LOOK OF THE FRONT LAT SPREAD...DO THESE WITH YOUR BODY ON/PARALLEL TO THE BENCH RATHER THAN PERPENDICULAR OR ACROSS THE BENCH...JUST DO 3 SETS OF 15
40,50,60

2)RACK CHINS THE BEST LAT WIDTH EXERCISE EVER IF YOU DO THEM CORRECT EACH SET IS A RP TO 25-30
EZ Bar x 15 x 6 x 3 RP 24 static hold

BACK THICKNESS-
3)T BAR ROWS WITH A BARBELL IN A CORNER OF A ROOM USING A SEATED PULLEY ROW HANDLE...PUT A HEAVY DUMBELL OVER THE END OF THE BAR TO KEEP THE FREE END DOWN...STRAIGHT SET THESE OUT FOR AN INCREDIBLY BRUTAL 10-12 REPS (AFTER WARMUPS)...KEEP YOUR CHEST OUT AND BACK FLAT DURING THESE..THIS IS A MOVEMENT THAT HAS INJURED ME TWICE SO BE EXTRA CAREFUL HERE..DO NOT GET SLOPPY AND IF YOUR BACK STARTS TO ARCH I WANT YOU TO END THE SET NO MATTER WHAT BECAUSE YOU ARE IN A POSITION JUST WAITING TO GET INJURED... 2 SETS OF 12-15 REPS HERE
4p x 15
4p x 15

BICEPS
1)MACHINE PREACHER CURLS(close ez curl) ...AFTER WARM UPS I WANT ONE REST PAUSE SET FOR 18-20 REPS WITH A 4 COUNT NEGATIVE...IMMEDIATELY FOLLOWING YOUR REST PAUSE SET YOU WILL DO ONE STATIC HOLD WITH THE WEIGHT ABOUT 1/2 WAY DOWN THE MOVEMENT...HOLD IT THEIR AS LONG AS POSSIBLE..AS IF LIFE DEPENDS ON IT...BE EXTREMELY CAREFUL WITH PREACHER CURLS BECAUSE AS GOOD AS THEY ARE THEY ARE ALSO EXTREMELY DANGEROUS IF YOU GET SLOPPY...BRING THE WEIGHT TO A FULL STOP AT THE BOTTOM AND THEN CREATE A SLIGHT BEND IN YOUR ELBOW BEFORE CURLING THE WEIGHT BACK TO THE TOP..THIS WILL KEEP YOU SAFE THROUGHOUT.
95 x 14 x 7 x 4 RP 25 static hold

2.)EZ BAR PREACHER WHAT WE ARE LOOKING FOR IS ONE STRAIGHT SET OF 30 REPS.SQUEEZE THE WEIGHT UP TO THE VERY TOP...4 COUNT DECENT TO THE COMPLETELY STRETCHED POSITION...AT THE STRETCHED POSITION I WANT YOU HOLDING AT THE BOTTOM FOR A TWO COUNT
25 x 30 keep right shoulder down

FOREARMS
1)HAMMER CURLS WITH DUMBELLS ALTERNATING FOR A STRAIGHT SET OF 12-15 REPS...2 SETS HERE..USING A 3 COUNT NEGATIVE...OBVIOUSLY LIKE ALL DC TRAINING I WANT YOU USING STRAPS ON THESE
35 x 17
35 x 15
 
Last edited:
DC LEGS A
HAMSTRINGS
1)LYING LEG CURL
70 x 17 x 9 x 7 RP 33 PARTIALS 40 x 25

QUADS
1) HUMBLER
SET 1- STRAIGHT SET OF 12-15
80 x 15
SET 2- STRAIGHT SET OF 8-10
100 x 10
SET 3- STRAIGHT SET OF 50
55 x 50

2)LEG PRESS. HEELS TOGETHER HERE AND TOES POINTED OUT AT A 45 DEGREE ANGLE.
6P x 20
6P x 20

CALVES: SEATED CALF RAISES 20 count stretched each rep
45 x 12

STANDING CALF RAISE
200 x 15
200 x 13
200 x 15
200 x 15 drop 2P x 10 drop 2P x
 
DC CHEST SHOULDERS TRICEPS B
CHEST
1)HAMMER INCLINE PRESS OR SIMILAR PRESS MACHINE WITH A WIDE GRIP
180/side x 7 x 4 x 2 RP 13 static hold

2) PECK DECK.
150 x 20

3.) DECLINE HAMMER STRENGTH CHEST PRESS
90/s x 12
90/s x 11

SHOULDERS
2)Hammer Strength Shoulder Press
135/s x 11 x 3.5 x 2.5 RP 17 static hold

2.) SHOULDER TRI FUCTA! USING THE SEATED LATERAL MACHINE
90x30

TRICEPS
1)Dead Skulls with EZ CURL BAR
60 x 15 x 6 x 3 RP 24

2)HAMMER STRENGTH DIP MACHINE OR SIMILAR
150 x 20 x 10 x 6 RP 36
 
BACK BICEPS B
BACK WIDTH
1)DB PULL OVERS.
40 x 20
50 x 15
60 x 16

2)WIDE GRIP PULL UP
12 x 6 x 3 RP 21 static hold about 10s

BACK THICKNESS-
2) DEADLIFTS FROM THE FLOOR.
405 x 8 DEADDDDD
225 x 12

BICEPS
1)STANDING ALTERNATE DUMBELL CURL
40 x 8 x 4 x 3 RP 15

2.)EZ BAR PREACHER CURLS
30 x 23 2 rests

FOREARMS
1)PINWHEEL CURLS
30 x 12
30 x 12
 
Just posted up my last 3 training sessions. Missed a few on here just by being busy and all. Things are progressing rapidly. Today my gf and I are heading out to spirit Halloween and The Keg for a little date of sorts. She loves all things Halloween lol. Here’s how im looking at 206lbs

09733FE3-92C8-486C-9301-82B07F7517DE.jpeg
C1230646-E775-4680-9C18-C7CD360B40B3.jpeg
 
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