Zepp’s Log

[BodybuilderZepp]

Hey everyone, going to be posting an in depth log on my training and diet. I will try to post here often, if you have any questions feel free to ask. My long term goal is gaining a solid 15 pounds of muscle this year and aiming to compete in a bodybuilding show in 2025. Follow my journey!

Starting Weight:

231lb

Training Schedule:

Monday-Chest
Tuesday-Legs
Wednesday-Off
Thursday-Back
Friday-Shoulders/Arms
Saturday-Off
Sunday-Off

I try not to eat sugar, bread or diary. But because I have an extremely fast metabolism I do have to add some “cheats” like peanut butter and jelly to hold my weight. Might even throw in some cinnamon toast crunch like Sam Sulek lol but you will see the majority of my meals are very clean and I usually drink water or diet snapple. Meal 2 and 6 I’d consider my “cheats” where I would have a peanut butter jelly sandwich, bowl of cereal, or even some McDonalds. Before I go to bed I always crave something sweet so thats where I throw in my chocolate rice cakes to stop my cravings.

Diet:

Meal 1-
4 Whole Eggs
2 Oatmeal

Meal 2-
Peanut Butter Jelly
Protein Shake

Meal 3-
8oz Chicken
2 Cup Rice

Meal 4-
8oz Chicken
2 Cup Rice

Meal 5-
8oz Steak
Sweet Potato

Meal 6-
Peanut Butter Jelly
Protein Shake

Meal 7-
2 Rice Cakes

Nutrition:

Calories: 4264
Carbs: 304
Protein: 260
Fat: 203

Gear:

Test C- 800mg a week
Deca- 400mg a week
Tren Hex- 200mg a week
HGH- 8iu a day

All products of course are from AlanDomestic.La. I’m always switching brands but currently my Test and Deca are Balkan and my Tren Hex and HGH are ZPHC. I would not recommend this cycle to a beginner or to someone that is gyno prone. I barely have to take an AI with this cycle. I have a friend who gets puffy nips on 400mg of Test alone. Know your body, get bloodwork. Dont be afraid of elevated estrogen levels if your not experiencing estrogen sides. I’m a strong believer in not taking more drugs than whats needed.

 

[BodybuilderZepp]

Monday 1/22/24

I always train after my first meal of 4 Eggs and 2 Oatmeals. Have a cup of black coffee and a scoop of C4 and I’m ready to go. My first meal is 6:30am, I’ll be in the gym ready to train at 8am. My workout will last 45 mins to 1 hour.

The way I look at training is I want to hit a heavy compound movement, work up to a heavy weight then do a back down set. Usually 5 sets on the compound lift, 4th one being the heaviest, 5th one being a backdown set (usually back to your 2nd set)

For Flat Bench my heavy set (4th set) is 315, I wont move up until I have 10 perfect reps. After I’ll do a back down set of 225 (same weight as my 2nd set) and do it tempo style. 4 seconds down, 2 seconds up. Besides my heavy and backdown sets all my other sets are being paused at the top and bottom of each rep. This is to ensure I’m not rushing through the reps and getting a full contraction. Once you feel the bar completely stop at the bottom then you can push up and feel it completely stop at the top and repeat.

I pick 5-6 exercises max per workout, mostly all freeweight. In this chest workout all I did was freeweight, barbell, dips and dumbbells. If your trying to build mass freeweight is the way to go. If Flat Bench bothers your shoulder, there are many ways to fix it, changing your hand placement, elbow placement, bar placement or just adding a very small incline to the bench.

Chest:

Flat Bench-
135x10 Pause Top And Bottom
225x10 Pause Top And Bottom
275x10 Pause Top And Bottom
315x6 No Pause But Controlled
225x10 Tempo-4 sec down/2 sec up

Dips-
10 Pause Top And Bottom
10 Pause Top And Bottom
10 Tempo-4 sec down/2 sec up

Incline Dumbbell Fly-
40x10 Pause Top And Bottom
50x10 Pause Top And Bottom
60x10 Tempo-4 sec down/2 sec up

Flat Dumbbell Fly-
40x10 Pause Top And Bottom
50x10 Pause Top And Bottom
60x10 Tempo-4 sec down/2 sec up

Straight Arm Dumbbell Fly-
20x10 Pause Top And Bottom
20x10 Pause Top And Bottom
20x10 Tempo-4 sec down/2 sec up

Abs
20 Hanging Leg Raises
20 Hanging Knee Raises
20 V-Ups
20 Crunches

Biggest thing to learn with chest is your not trying to move your arms, your trying to stretch your chest at the bottom then contract hard at the top. With all my clients when their pressing I take my fingers and press it into their chest and tell them to move my finger. Try it with your gym partner next workout! You will realize if you go too heavy you cannot flex your chest.

 

[BodybuilderZepp]

Tuesday 1/23/24

Leg day! Love hate relationship. I stand by Squats are the best exercise of all time. If I had to choose one exercise to do in the gym it would be Squats. Bench would be a close second though.

Same mindset, going for a heavy compound movement first and a back down set slow and controlled after.

We are going for a Freeweight Squat first. Either Front Squats, Lunges, Leg press, or Hack Squat second. Third is Leg Curl. Forth is Leg Extension. Fifth is Calves.

I use to split my leg day and do Quads one day and Hamstrings another. But I personally notice more growth having 1 full leg day a week.

And yes we are still pausing at the top and bottom of every set except for the heavy set and backdown set.

Squats:
135x10 Pause Top And Bottom
225x10 Pause Top And Bottom
315x10 Pause Top And Bottom
405x6 No Pause But Controlled
225x10 Tempo-4 sec down/2 sec up

Dumbbell Lunges:
40x10/10 Pause Top And Bottom
40x10/10 Pause Top And Bottom
40x10/10 Pause Top And Bottom

Leg Curl:
75x10 Pause Top And Bottom
75x10 Pause Top And Bottom
75x10 Pause Top And Bottom

Leg Extension:
100x10 Pause Top And Bottom
100x10 Pause Top And Bottom
100x10 Pause Top And Bottom

Calves:
135x10/10/10 Pause Top And Bottom
135x10/10/10 Pause Top And Bottom
135x10/10/10 Pause Top And Bottom

Abs
20 Hanging Leg Raises
20 Hanging Knee Raises
20 V-Ups
20 Crunches

Just to be clear on the exercises. For Lunges I’m doing Bulgarian Lunges with 40lb dumbbells in each hand. My Leg Curl and Leg Extension are plate loaded and feels very heavy, thats why the weight looks so low, if I go heavier I can’t hold and get that good squeeze. Calves today I just put a plate on the squat bar and stepped on a platform and did 10 reps with toes pointing out, 10 reps with toes pointing in, and 10 reps straight for 3 sets total. Then of course abs at the end. Dont neglect abs. If I stop training abs for a few weeks I get horrible ab cramps when I train them. The key to stop getting ab cramps is just training abs after every workout, they will eventually stop cramping.

 

[BodybuilderZepp]

Thursday 1/25/24

Back Day!

Biggest mistake I see is people not doing full range of motion which forces your arms to do most of the work. Full stretch with a reach then contract hard bringing your elbows behind your back. Most beginners will go way too heavy on back and they cant bring their elbows past their back.

Again same mindset as the other workouts, going for a heavy compound movements first. With back we have a lot of different compound movements to choose from, Deadlifts, Bent Over Row, Reverse Bent Over Row and Tbar Rows. Everything is holding at the top and bottom unless its a heavy set or back down set. Deadlifts must have a restart at the bottom, no bouncing! In the past I have hit a 6 plate deadlift, but that was with straps and belt and I was bouncing it off the floor. Now I do deadlifts with no belt or straps, restart at the bottom and slow and controlled. This is also a great way to work on your grip strength. A few months ago I couldn’t hold 275 without straps.

Reverse Bent Over Row:
135x10 Pause Top And Bottom
185x10 Pause Top And Bottom

Bent Over Row:
225x10 Pause Top And Bottom
275x10 No Pause But Controlled

Deadlift:
315x6 Restart Controlled

Lat Pulldown:
180x10 Pause Top And Bottom
200x10 Pause Top And Bottom
220x10 No Pause But Controlled

Cable Row:
180x10 Pause Top And Bottom
200x10 Pause Top And Bottom
220x10 No Pause But Controlled

Straight Arm Pushdown:
40x10 Pause Top And Bottom
50x10 Pause Top And Bottom
60x10 No Pause But Controlled

Abs
20 Hanging Leg Raises
20 Hanging Knee Raises
20 V-Ups
20 Crunches

 

[BodybuilderZepp]

Friday 1/26/24

Shoulders/Arms

For me personally my Shoulders and Arms grow from anything. There was a point I stopped training arms because they made my chest look small. This is why I combine these 2 body parts together into one workout. I also put these body parts at the end of the week. I always recommend putting the body parts you really want to grow in the beginning of the week.

Now lets get into the training. For Shoulders I prefer to have a very high incline for my presses rather than a straight 90 degree bench. There are two reasons for this, first one is because my shoulders are dominant so I could always use more upper chest, second to avoid injuries.

Traps are technically Back but I like to put them on Shoulder day.

Same mindset as the other workouts, freeweight is key. Also I like a lot of Supersets when it comes to Shoulders/Arms, I will explain them below under the workout.

High Incline Bench:
135x10 Pause Top And Bottom
185x10 Pause Top And Bottom
225x10 Pause Top And Bottom
255x9 No Pause But Controlled
185x10 Tempo-4 sec down/2 sec up

Shrugs:
225x12 Pause Top And Bottom
275x12 Pause Top And Bottom

Front/Side/Rear
15x15/15/15 No Pause But Controlled
20x15/15/15 No Pause But Controlled

Standing Headcrusher/Reverse Curl/Inside Curl
80x15/15/15 No Pause But Controlled
80x15/15/15 No Pause But Controlled

Laying Headcrusher/Close Grip/Outside Curl
80x15/15/15 No Pause But Controlled
80x15/15/15 No Pause But Controlled

Abs
20 Hanging Leg Raises
20 Hanging Knee Raises
20 V-Ups
20 Crunches

Front/Side/Rear I am grabbing 15lb dumbbells 1st set, 20lb dumbbells 2nd set, doing a triple superset 15 front raises, 15 side raises, and 15 side raises in bent over row position to hit rear delts. Make sure to keep arms almost fully locked out on all 3 movements.

Standing Headcrusher/Reverse Curl/Inside Curl I am grabbing a 20lb curly bar and putting a 25lb and 5lb on each side. Flipping it above my head to do Standing Headcrushers, right into Reverse Curls then Inside Curls, 15 reps on all 3.

Laying Headcrusher/Close Grip/Outside Curl I am keeping the same bar from previous exercise, laying on a bench and doing Laying Headcrushers, then going right into Close Grip bench, then standing and doing Outside Curls.

 

[BodybuilderZepp]

Now that youve see a full week of my training its time for some gear talk. Going to go in depth with my pinning schedule, where and how I inject, some tricks I do, and my plan coming up.

I’m currently running:

Test C- 800mg a week
Deca- 400mg a week
Tren Hex- 200mg a week
HGH- 8iu a day

Schedule:

Monday- Glutes
Right Glute=100mg TestC/100mg Deca
Left Glute=100mg TestC/100mg Deca

Tuesday- Quads
Right Quad=100mg TestC/100mg Deca
Left Quad=100mg TestC/100mg Deca

Thursday-Delts
Right Delt=100mg TestC/50mg Tren Hex
Left Delt=100mg TestC/50mg Tren Hex

Friday-Lats
Right Lat=100mg Test C/50mg Tren Hex
Left Lat=100mg TestC/50mg Tren Hex

All shots are done with a 25g 1inch. I use a 22g 1inch to draw.

HGH is done everyday 4iu when I wake up. Then another 4iu after my workout.

All HGH shots are done with a 29g 1/2inch Sub-Q in stomach.

Right after my shots I always use a massage gun on the area for a few minutes, then throw some icy hot on it. When pinning week after week for years this little trick helps break up some scar tissue and gets the area ready for next weeks shot.

Starting this week 2/12/24 Im going to take out the HGH and replace it with IGF1. I have never tried IGF1 before. Going to start with 50mcg when I wake up this week.

My IGF1 is from AlanDomestic.La, you can find it here:

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