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Old 06-20-2013, 10:29 AM   #11
BendtheBar
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is getting skinny(ish)
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Keep up the good work.
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Old 06-22-2013, 09:07 PM   #12
Zach_Dirr
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is all about the results.
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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
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Tricep Day:

Rope Pulldowns:
5 sets
60 x 8
72.5 x 7
77.5 x 6
82.5 x 6,5

Weighted Dips: 3 sets
45 lbs x 12 reps
55 lbs x 10 reps
70 lbs x 8 reps
*All addtional weight on top of bodyweight here.

Close Grip Bench Press:
DY 100 rep

185 lbs x 50 reps
135 lbs x 50 reps

Cable Overhead Single Arm Extensions:
4 sets
22.5 lbs x 8-10 reps x 4 sets

Kickbacks:
Drop sets on each arm until failure (Last exercise)
__________________________________________________ _____________________

Light Quads & Hamstring work--really focusing on muscle contraction and good technique.

Box squats:
315 lbs x 20 reps
405 lbs x 10 reps -- could of gone heavier/more reps
505 lbs x 1 rep
Then dropped weight down to 225 lbs x 50 reps

Leg Extensions: 3 sets
130 x 10
150 x 10
180 x 10

Straight Leg Deadlifts:
185 lbs x 15, 15
205 lbs x 10
then dropped down to 135 lbs x 55 reps really focusing in on the glute contraction.
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Old 06-23-2013, 06:57 AM   #13
Zach_Dirr
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is all about the results.
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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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Boulder Shoulders

BTN Presses --DY 100
115 lbs x 20, 17, 13 (50)
135 lbs x 12, 12 (24)
145 lbs x 10, 10
155 x 6

Reverse Peck Deck: 4 sets
110 lbs x 15 reps
135 lbs x 10 reps
155 lbs x 2 sets of 6 reps

BB Front Military Press -- DY 100
95 lbs x 12
105 x remaining rep count.

Seated DB Lateral's
25's x 20 reps
30's x 12 reps
35's x 2 sets of 10 reps

BB Upright Rows
85 lbs x 15 reps
105 lbs x 3 sets of 10 reps
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Old 06-23-2013, 08:05 AM   #14
Zach_Dirr
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is all about the results.
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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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Stay true to who you are and what you want for yourself both short term and long term. Continually push yourself and always be a go getter. Never play the "what if" game because at the end of the road and we look back at our journey it all reflects on one person and for us all we know who that one person is, OUR OWN SELF!
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Old 06-24-2013, 09:03 AM   #15
Zach_Dirr
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is all about the results.
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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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This mornings Chest Work:

Incline Chest Press: 5 x 5
225 lbs x 6 reps
235 lbs x 7 reps
245 lbs x 6 reps
255 lbs x 6 reps
260 lbs x 5 reps

Flat Press 5 x 5
255 x 8 reps
275 lbs x 6 reps
285 lbs x 5 reps
290 lbs x 2 sets of 5 reps

Incline Diamond Press Superset with Cable Crossovers
Incline DP: 4 sets of 6-12 reps @ 50's x 12, 6,6,6
CC's: 25's x 4 sets of 20 really focusing on the squeeze holding for 1 second

Then finishing off with DY 100 on Decline BB Press @ 135 lbs

Weight update: 205.3 lbs
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Old 06-24-2013, 09:57 PM   #16
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,507,395, Level: 100 Points: 1,507,395, Level: 100 Points: 1,507,395, Level: 100
Activity: 69% Activity: 69% Activity: 69%
 
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Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,443
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood: Lurking
Reputation: 2568433
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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Quote:
Originally Posted by Zach_Dirr View Post
Stay true to who you are and what you want for yourself both short term and long term. Continually push yourself and always be a go getter. Never play the "what if" game because at the end of the road and we look back at our journey it all reflects on one person and for us all we know who that one person is, OUR OWN SELF!
Awesome!
__________________
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"Let bravery be thy choice, but not bravado."


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Old 07-06-2013, 04:42 PM   #17
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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Below are all of my social media links that you are more than welcome to stop in and check out:
1. https://www.youtube.com/zmdviper14
2. https://www.twitter.com/ZDEliteP
3. https://www.facebook.com/zachary.dirr
4. https://www.facebook.com/pages/Elite...17966131585616
5. https://www.facebook.com/#!/ZachDirr...onsoredAthlete
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Old 07-11-2013, 11:39 AM   #18
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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For everyone that has stopped in and been following my logs, in your opinion:
1. What is something to exhaust/fatigue each muscle group at the end of my workouts. I feel like I need to add that in and am looking for some opinions on exercises to add in at the end of each workout.
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Old 07-12-2013, 06:57 PM   #19
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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Shoulder work - YouTube
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Old 07-12-2013, 06:58 PM   #20
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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Here was tonights Shoulder work:

Smith Machine BB Press: 4 x 8-12
weight used: 185 x 12
205 x 10
215 x 2 sets of 8 reps

4 x 12 reps - Lateral DB Raises -- used 35's (above link is for the lateral raises)

4 x 8-12 reps -- Steering wheels -- Picked this exercise up from Flex Lewis watching some of his videos. I used a 35 lb plate here. I will post a video of this as well.

3 x 15 reps via Single arm lateral movement up to ear height -- used a 15 lb db here

Then I superset shrugs:

Smith Machine weight: 225 lbs x 5 sets of 10
Machine Shrug weight: 125 lbs x 5 sets of 15

Then ran a drop set of machine lateral's of 70 lbs x 15, 12, 12 and I was spent.
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