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Ep/uncle z log: Road to npc 2021

Get Shredded!
Oh the dreaded cruise! Looks like you had a fantastic cycle. GOOD work man.


Sent from my iPad using Tapatalk
Thanks. Have no intention of slowing down tho. Actually made gains last cruise even tho strength dropped slightly

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12/6 shoulders/arms

Warmed up with 6×12 Cable laterals with cuff and hi pulley reverse flyes just to get some blood in there for 2nd week in a row and im freaking sold on it!! Everything moved so freaking good today even tho i super tired from screwing up my sleep pattern. Guess thats what happens when you wake up go eat breakfast with daughter then sleep 12 more straight hrs . Also seen a new way to do laterals so on set 2-4 did it and loved it!! Had to drop 10lbs but that's ok cause no traps involved and really isolated lateral delt.

Machine shoulder press- 3×10/10/8×95

Cable upright row- 4×12×170 SS w/
Smith shrugs- 4×12×2.5 plates(250 lbs I think)

DB laterals(Y raises)- 4×12/12/10+2/12×30/20/20/15 SS w/
Rev pec deck- 4×12×135/120/105/90

Cable curls- 4×25/12/12/12×80/100/100/80
Rope pressdown- 4×25/12/12/12×50/60/60/50
4e315067475e769a5a0fa1047a5872fc.jpg

0ca504f7071d6efacac0a8e64b07e600.jpg
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That last squat a couple weeks ago been bothering the piss outta me so today I just added 5 more lbs and made damn sure went to depth. So 415 is a wrap!!
201bfd5b3cda01879832d6c4b433f5ff.jpg


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12/7 LEGS
Squat- 415×1 315×7
LEG PRESS- 1×8×6pl +10lb
Drop set:
6 pl +10×8
4pl.×8
2 pl ×10
2pl×10(OOOUUUCH!!)

Seated ham curl- 120×12 & 135×12 SS w/
Hypers(GHR glute/ham focus)- 35lb×12 & 35lb×10
4c9eb2043bcc7da2f9c55b4d05bad06f.jpg
75545819e33261a0267664877fe54015.jpg


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Last edited:
That last squat a couple weeks ago been bothering the piss outta me so today I just added 5 more lbs and made damn sure went to depth. So 415 is a wrap!!
201bfd5b3cda01879832d6c4b433f5ff.jpg


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Rad my Friend Sammie!! Sorry my damn computer has been all messed up!! It is not notifying me on my saved followings. I am manually going through it all over. Happens a few more times each year! Just didn’t want anyone to think I am not paying attention. I read all logs and words, just some damn electronics issues. Keep it up Sammie! Love watching the Vids and seeing your growth and ingenuity!

Max
 
Rad my Friend Sammie!! Sorry my damn computer has been all messed up!! It is not notifying me on my saved followings. I am manually going through it all over. Happens a few more times each year! Just didn’t want anyone to think I am not paying attention. I read all logs and words, just some damn electronics issues. Keep it up Sammie! Love watching the Vids and seeing your growth and ingenuity!

Max
Hell yea. Thanks max

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12/7 LEGS
Squat- 415×1 315×7
LEG PRESS- 1×8×6pl +10lb
Drop set:
6 pl +10×8
4pl.×8
2 pl ×10
2pl×10(OOOUUUCH!!)

Seated ham curl- 120×12 & 135×12 SS w/
Hypers(GHR glute/ham focus)- 35lb×12 & 35lb×10
4c9eb2043bcc7da2f9c55b4d05bad06f.jpg
75545819e33261a0267664877fe54015.jpg


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Is this a typical leg day? How often are you training them?

What do pre intra post training meals look like?

The single on squat. Is that normal?
 
Last edited:
IML Gear Cream!
Is this a typical leg day? How often are you training them?

What do pre intra post training meals look like?

The single on squat. Is that normal?
No thos was a bit different. A single isnt too uncommon as part of warm up but not this heavy.
Pre meal 4 eggs 4 bacon cup oatmeal(w/ brown sugar)
Intra- Powerade and 25g carbs(usually karbolyn sometimes dextrose)
Post- shake 2 cups choc milk 50 grams whey 25g karbolyn
I have 2 alternating workout
Squat/hacks 2 work sets
Pendulum squat- 2 sets 6-8&10-12
LEG PRESS/pivot LEG PRESS 2 sets reps
Then quad or ham isolation super set

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No thos was a bit different. A single isnt too uncommon as part of warm up but not this heavy.
Pre meal 4 eggs 4 bacon cup oatmeal(w/ brown sugar)
Intra- Powerade and 25g carbs(usually karbolyn sometimes dextrose)
Post- shake 2 cups choc milk 50 grams whey 25g karbolyn
I have 2 alternating workout
Squat/hacks 2 work sets
Pendulum squat- 2 sets 6-8&10-12
LEG PRESS/pivot LEG PRESS 2 sets reps
Then quad or ham isolation super set

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Oh and hams after back day 100 light reps

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Working sets, are they to failure.

How often are you training legs, every 7 days, 4?

How long after pre workout meal do you train? And is this meal 1 of the day?
 
Last edited:
Working sets, are they to failure.

How often are you training legs, every 7 days, 4?

How long after pre workout meal do you train? And is this meal 1 of the day?
Yes they are to failure(when im sure I won't get another rep not drop weight or spot)
Meal is approx 1.5 hr PWO
Legs day then the light hams after back 4 days later

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Yes they are to failure(when im sure I won't get another rep not drop weight or spot)
Meal is approx 1.5 hr PWO
Legs day then the light hams after back 4 days later

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I think your meals around training aren't optimal.

The fats in your pre workout meal look too high considering your carb source and in general. The idea of slowing digestion of carbs using fats is more so when you're using an easily digesting carb source like cream of rice or bagels or bread. Oats don't really fall into that category and I would assume that meal sits in your gut like a rock, it would me.

It's a decent amount of time pre workout but, with that much fat those carbs you're drinking intra aren't doing much since you're not clearing your gi in time to make use of them. Also, carbs alone intra is pointless, adding eaas would be very beneficial since you're actually pushing something into the muscle along with what's left over from the first meal.

Then the fats post training shouldn't be there imo. You want those post training calories in and out fast. In fast to replenish, out fast so you can eat again.

Ditch the milk. Replace those calories with simple carbs.

Ditch the bacon. Replace that protein amount with egg Whites and no added fat.

Be sure you're adding plenty of salt pre workout.

Increase hydration.

Add calcium and Magnesium 3x a day if you're not already.

Not sure on your training. Given the volume and frequency it sounds like a nutrition problem not a training problem. That's a little more volume then I do for legs (maybe 1 set difference on average) but, I train them twice a week.

I assume you have a coach since you're getting in mode for a show but, just my thoughts.
 
I think your meals around training aren't optimal.

The fats in your pre workout meal look too high considering your carb source and in general. The idea of slowing digestion of carbs using fats is more so when you're using an easily digesting carb source like cream of rice or bagels or bread. Oats don't really fall into that category and I would assume that meal sits in your gut like a rock, it would me.

It's a decent amount of time pre workout but, with that much fat those carbs you're drinking intra aren't doing much since you're not clearing your gi in time to make use of them. Also, carbs alone intra is pointless, adding eaas would be very beneficial since you're actually pushing something into the muscle along with what's left over from the first meal.

Then the fats post training shouldn't be there imo. You want those post training calories in and out fast. In fast to replenish, out fast so you can eat again.

Ditch the milk. Replace those calories with simple carbs.

Ditch the bacon. Replace that protein amount with egg Whites and no added fat.

Be sure you're adding plenty of salt pre workout.

Increase hydration.

Add calcium and Magnesium 3x a day if you're not already.

Not sure on your training. Given the volume and frequency it sounds like a nutrition problem not a training problem. That's a little more volume then I do for legs (maybe 1 set difference on average) but, I train them twice a week.

I assume you have a coach since you're getting in mode for a show but, just my thoughts.
Thanks a ton!!!

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12/9 CHEST/bis

Well I shit the bed on flat bench today but otherwise everything went really well. Although, my chest did cramp all night at work and then again when I got in shower but with some new tips from Monte that should be remedied very soon.

Flat bench- 315×4/275×6/225×11
DB incline- 2×10/7×90
Seated low pulley fly- 2×7.5/10×60/40
Hammer flat- 2×6/15×90/45
Hammer incline- 2×7/11+3×70/45

Cable ez bar curl- 3×30×70


Better completely sideways or open a bit???
4fdcb42594c5dc2aa43748a3769870bd.jpg
2301bd9804dfca0655a3c71327a1a6bd.jpg



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12/9 CHEST/bis

Well I shit the bed on flat bench today but otherwise everything went really well. Although, my chest did cramp all night at work and then again when I got in shower but with some new tips from Monte that should be remedied very soon.

Flat bench- 315×4/275×6/225×11
DB incline- 2×10/7×90
Seated low pulley fly- 2×7.5/10×60/40
Hammer flat- 2×6/15×90/45
Hammer incline- 2×7/11+3×70/45

Cable ez bar curl- 3×30×70


Better completely sideways or open a bit???
4fdcb42594c5dc2aa43748a3769870bd.jpg
2301bd9804dfca0655a3c71327a1a6bd.jpg



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I like a more open shot. Even more! Gotta get that pose w twist to show. Hand placement is also something to play with. You look great! It is hard when your mentally flexing your hammies, biceps, 20 other muscles while keeping your belly tight, breathing and smiling pearls! Just keep practicing!! I’d say for every 120 shots, I pick maybe 1 picture, maybe 2. The photographer will pick 6, then an editor will walk in and ask for a whole new shoot! Lol. It is hard shit to get down. Posing is truly an art! The more shows you go to, the more you see and learn. Nothing like experience. So cool that you are getting and ARE comfortable in front of the camera. It is a mental and physical feat!! Always remember your pecs, arms, serratus , forearms, everything!!

Max
 
I like a more open shot. Even more! Gotta get that pose w twist to show. Hand placement is also something to play with. You look great! It is hard when your mentally flexing your hammies, biceps, 20 other muscles while keeping your belly tight, breathing and smiling pearls! Just keep practicing!! I’d say for every 120 shots, I pick maybe 1 picture, maybe 2. The photographer will pick 6, then an editor will walk in and ask for a whole new shoot! Lol. It is hard shit to get down. Posing is truly an art! The more shows you go to, the more you see and learn. Nothing like experience. So cool that you are getting and ARE comfortable in front of the camera. It is a mental and physical feat!! Always remember your pecs, arms, serratus , forearms, everything!!

Max
Yea it's tough. I record myself going thru the mandatories occasionally and nearly puke lol. It's one thing to post these here but plz believe at gym im hiding and wont even in front of wife. Gotta get over it tho I know

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12/10 BACK/HAMS
Replaced landmine row with chest supported DB row today and glad i did!! Gonna work these in more. Sad how 60lb dumbells really put a hurting on me. Also, felt good to finally get some lower back/hip hinge in. Haven't last couple weeks because of shitty leg recovery. Just seemed smarter to put my efforts into rowing if legs were too sore to support a decent deadlift or variant.

RDL "warm up"- 135x12 185x3 225x3 275x3 315x3

RDL- 405×12

Chest supported DB row- 4×10×60/55/50/50

Hyper ext w/ hi row(in GHR)- 3×10×80(40#dbs)

H.S. hi row- 2×15/13×80s

Seated ham curl- 3×30×75
30f1ec0bc3b2a5c0c27fd441dee196f0.jpg
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52ded38aca48ae1eb36f9ac2d08ad372.jpg


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12/10 BACK/HAMS
Replaced landmine row with chest supported DB row today and glad i did!! Gonna work these in more. Sad how 60lb dumbells really put a hurting on me. Also, felt good to finally get some lower back/hip hinge in. Haven't last couple weeks because of shitty leg recovery. Just seemed smarter to put my efforts into rowing if legs were too sore to support a decent deadlift or variant.

RDL "warm up"- 135x12 185x3 225x3 275x3 315x3

RDL- 405×12

Chest supported DB row- 4×10×60/55/50/50

Hyper ext w/ hi row(in GHR)- 3×10×80(40#dbs)

H.S. hi row- 2×15/13×80s

Seated ham curl- 3×30×75
30f1ec0bc3b2a5c0c27fd441dee196f0.jpg
e59ccaec758671f427518071a5fc6ceb.jpg
bd7b5128c71d9ab467f68898135145cc.jpg
3c97758f6cb5695308b7411a585329dc.jpg
52ded38aca48ae1eb36f9ac2d08ad372.jpg


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That is the stuff Sammie! I love it! You entered Cobra Kai! Johnny!

Max
 
12/9 CHEST/bis

Well I shit the bed on flat bench today but otherwise everything went really well. Although, my chest did cramp all night at work and then again when I got in shower but with some new tips from Monte that should be remedied very soon.

Flat bench- 315×4/275×6/225×11
DB incline- 2×10/7×90
Seated low pulley fly- 2×7.5/10×60/40
Hammer flat- 2×6/15×90/45
Hammer incline- 2×7/11+3×70/45

Cable ez bar curl- 3×30×70


Better completely sideways or open a bit???
4fdcb42594c5dc2aa43748a3769870bd.jpg
2301bd9804dfca0655a3c71327a1a6bd.jpg



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Open more.

Point your toes away from where the judges would be so you have to twist hard to square up. Will make the waist disappear.
 
Found the "goon light" today
46d2c37fb1efd685d8b3a3e651f7a1c2.jpg


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Your scrunching your back up to try and make the back pop.

Think about rotating your arms around backwards at the wrist while pulling your lats out forward.

Really need a two way mirror set up to practice this pose effectively.
 
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