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Old 06-13-2013, 10:24 AM   #1
Zach_Dirr
Zach_Dirr
is all about the results.
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Join Date: Jun 2013
Location: New Palestine, Indiana
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Default 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
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Old 06-13-2013, 10:26 AM   #2
Zach_Dirr
Zach_Dirr
is all about the results.
Member
Brawn
Points: 233, Level: 4 Points: 233, Level: 4 Points: 233, Level: 4
Activity: 4% Activity: 4% Activity: 4%
 

Join Date: Jun 2013
Location: New Palestine, Indiana
Posts: 55
Training Exp: 2
Training Type: 5x5
Fav Exercise: Weighted Pullups
Fav Supp: German Creatine by AX
My Mood: Inspired
Reputation: 510
Zach_Dirr has made some quality postsZach_Dirr has made some quality postsZach_Dirr has made some quality postsZach_Dirr has made some quality postsZach_Dirr has made some quality postsZach_Dirr has made some quality posts
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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
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Old 06-13-2013, 10:30 AM   #3
Zach_Dirr
Zach_Dirr
is all about the results.
Member
Brawn
Points: 233, Level: 4 Points: 233, Level: 4 Points: 233, Level: 4
Activity: 4% Activity: 4% Activity: 4%
 

Join Date: Jun 2013
Location: New Palestine, Indiana
Posts: 55
Training Exp: 2
Training Type: 5x5
Fav Exercise: Weighted Pullups
Fav Supp: German Creatine by AX
My Mood: Inspired
Reputation: 510
Zach_Dirr has made some quality postsZach_Dirr has made some quality postsZach_Dirr has made some quality postsZach_Dirr has made some quality postsZach_Dirr has made some quality postsZach_Dirr has made some quality posts
Default

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.
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Old 06-13-2013, 11:22 AM   #4
BendtheBar
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Welcome aboard. Will be following along.
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Old 06-13-2013, 04:26 PM   #5
Zach_Dirr
Zach_Dirr
is all about the results.
Member
Brawn
Points: 233, Level: 4 Points: 233, Level: 4 Points: 233, Level: 4
Activity: 4% Activity: 4% Activity: 4%
 

Join Date: Jun 2013
Location: New Palestine, Indiana
Posts: 55
Training Exp: 2
Training Type: 5x5
Fav Exercise: Weighted Pullups
Fav Supp: German Creatine by AX
My Mood: Inspired
Reputation: 510
Zach_Dirr has made some quality postsZach_Dirr has made some quality postsZach_Dirr has made some quality postsZach_Dirr has made some quality postsZach_Dirr has made some quality postsZach_Dirr has made some quality posts
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Quote:
Originally Posted by BendtheBar View Post
Welcome aboard. Will be following along.
@BTB -- thanks for stopping in and checking out the log.
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Old 06-13-2013, 04:26 PM   #6
Zach_Dirr
Zach_Dirr
is all about the results.
Member
Brawn
Points: 233, Level: 4 Points: 233, Level: 4 Points: 233, Level: 4
Activity: 4% Activity: 4% Activity: 4%
 

Join Date: Jun 2013
Location: New Palestine, Indiana
Posts: 55
Training Exp: 2
Training Type: 5x5
Fav Exercise: Weighted Pullups
Fav Supp: German Creatine by AX
My Mood: Inspired
Reputation: 510
Zach_Dirr has made some quality postsZach_Dirr has made some quality postsZach_Dirr has made some quality postsZach_Dirr has made some quality postsZach_Dirr has made some quality postsZach_Dirr has made some quality posts
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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
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Old 06-13-2013, 05:53 PM   #7
EliteDreams
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Hey there. Keep working hard!
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Old 06-13-2013, 07:06 PM   #8
Zach_Dirr
Zach_Dirr
is all about the results.
Member
Brawn
Points: 233, Level: 4 Points: 233, Level: 4 Points: 233, Level: 4
Activity: 4% Activity: 4% Activity: 4%
 

Join Date: Jun 2013
Location: New Palestine, Indiana
Posts: 55
Training Exp: 2
Training Type: 5x5
Fav Exercise: Weighted Pullups
Fav Supp: German Creatine by AX
My Mood: Inspired
Reputation: 510
Zach_Dirr has made some quality postsZach_Dirr has made some quality postsZach_Dirr has made some quality postsZach_Dirr has made some quality postsZach_Dirr has made some quality postsZach_Dirr has made some quality posts
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Thank you for stopping in EliteDreams! I appreciate the positive feedback.
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Old 06-14-2013, 10:43 AM   #9
BendtheBar
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Join Date: Jul 2009
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BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Good work Zach. Stay strong.
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Old 06-18-2013, 09:37 AM   #10
Zach_Dirr
Zach_Dirr
is all about the results.
Member
Brawn
Points: 233, Level: 4 Points: 233, Level: 4 Points: 233, Level: 4
Activity: 4% Activity: 4% Activity: 4%
 

Join Date: Jun 2013
Location: New Palestine, Indiana
Posts: 55
Training Exp: 2
Training Type: 5x5
Fav Exercise: Weighted Pullups
Fav Supp: German Creatine by AX
My Mood: Inspired
Reputation: 510
Zach_Dirr has made some quality postsZach_Dirr has made some quality postsZach_Dirr has made some quality postsZach_Dirr has made some quality postsZach_Dirr has made some quality postsZach_Dirr has made some quality posts
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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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