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-   -   Zach "STAT" Dirr's Log (http://www.muscleandbrawn.com/forums/showthread.php?t=14026)

Zach_Dirr 06-13-2013 10:24 AM

Zach "STAT" Dirr's Log
 
Just a small intro about myself:

In 2012, I competed in Mens physique to gain experience on stage and under the lights. This year so far, I have made the transition over into bodybuilding as a lightweight competitor.
I will be posting videos, exact numbers on my workouts, as well as sit down vid's on how well I believe things are progressing along the way.

Feel free to stop in and leave any feedback on my workouts. After all, this is my life and I am always open to trying to techniques to better educate myself and watch my body grow along the way.

-ZD :hulk:

Zach_Dirr 06-13-2013 10:26 AM

Heavy Back and light trap work last night:

Lat pulldowns - wide grip : 5 x 4-6 reps
160 x 10
175 x 7,7
190 x 6,5

Narrow Grip Pulldowns: 5 x 4-6
130 x 12
160 x 7,6
175 x 5,5

Seated Rows on cable: 4 x 8-10 using underhand grip
57.5 x 20
67.5 x 15
77.5 x 12, 12

DB Rows:
80 lb DB x 10 reps each arm x 4 sets

Weighted Pullups: 5 x 5 -- video will be posted asap with a short clip

Deadlifts: 2 x 10 superset by hyperextensions(3 x 15)
135 lbs x 10, 10

DB Shrugs: 3 sets
65's x 20
70's x 15
80's x 12

BB Shrugs: 4 sets
135 x 20
225 x 10, 10, 10

Zach_Dirr 06-13-2013 10:30 AM

1 Attachment(s)
Here is a side by side profile shot from my first year in the mens physique division to lightweight bodybuilding.

More specified details are on the bottom of the picture. :strongsmiliete4:

BendtheBar 06-13-2013 11:22 AM

Welcome aboard. Will be following along.

Zach_Dirr 06-13-2013 04:26 PM

Today was Biceps & Traps

Seated DB Alt Curl:
30's x 12
35's x 10
40's x 8
45's x 6

Hammer Curls:
45's x 12, 10, 8,8,8

EZ Bar Curls:
bar + 50 lbs x 8,8
bar + 60 lbs x 5,5,5

Incline Curls:
30's x 4 sets of 8 reps

BB Shrugs: 135 lbs x 5 sets of 20 reps -- really focusing on squeeze at the peak with controlled movements both ways.

Machine Shrugs:
50 lbs x 30 reps
70 lbs x 25 reps
90 lbs x 20 reps
110 lbs x 2 sets of 20 reps

Morning weight was 193.0

Zach_Dirr 06-13-2013 04:26 PM

Quote:

Originally Posted by BendtheBar (Post 374501)
Welcome aboard. Will be following along.

@BTB -- thanks for stopping in and checking out the log. :strongsmiliete4:

EliteDreams 06-13-2013 05:53 PM

Hey there. Keep working hard!

Zach_Dirr 06-13-2013 07:06 PM

Thank you for stopping in EliteDreams! I appreciate the positive feedback.

BendtheBar 06-14-2013 10:43 AM

Good work Zach. Stay strong.

Zach_Dirr 06-18-2013 09:37 AM

Last 2 workouts from Monday and Today:

Chest:
Pre fatigue :
Incline Flyes:
45's x 15
50's x 12
55's x 12
60's x 10
65's x 8
Flat Flyes:
45's x 12
50's x 10
55's x 8
60's x 8
65's x 8

Incline DB Presses:
75's x 9
85's x 8
100's x 8
105's x 4
Flat DB Presses:
90's x 8,8
100's x 6
then went over to smith machine to use a DY 100 rep press & squeeze method @ 135 lbs

Finished off with cable crossovers @ 5 sets of 6-15 reps focusing on solid squeeze and last but not least was some low to high pulls @ 5 sets of 6-15 reps as well.
Today, chest is a swollen. Loving it! The soreness is great and loving the feel so far.

__________________________________________________ ________________________

Back this am:
Wide Grip lat pulldowns:
190 lbs x 8,8
205 lbs x 6,6 +1,1 (+1 -forced reps with spotter)
Narrow grip Pulldowns:
4 sets @ 160 lbs x 6 reps

BB Rows: 100 rep DY row & squeeze and peak lift @ 135 lbs with a 1 sec hold at peak
Wide grip pullups: 1 sec hold at top of pull for 4 sets of 8,6,6,6

SA Cable Row:
57.5 x 10
62.5 x 8,8
67.5 x 6

Seated Narrow grip row: DY 100 rep drop set to finish off the back thrashing.
#wings to fly
#dedicated

weight: 196 lbs this am


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