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Default 03-03-2013, 12:25 PM

Looks like a brutal one. Good stuff

sent from samsung s3 using taptalk-recarp82


Controlled labs supps.
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Default 03-04-2013, 09:35 PM

[ame="http://youtu.be/dGIEezsCk5w"]http://youtu.be/dGIEezsCk5w[/ame]


Get BIG or go home!

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Default 03-04-2013, 09:38 PM

[ame="http://youtu.be/AW9bR1wY9Pw"]http://youtu.be/AW9bR1wY9Pw[/ame]


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Default 03-04-2013, 09:45 PM

[ame="http://youtu.be/ABMTBOaBHSU"]http://youtu.be/ABMTBOaBHSU[/ame]


Get BIG or go home!

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Default 03-04-2013, 09:54 PM

[ame="http://youtu.be/IcZlh8dvlyE"]http://youtu.be/IcZlh8dvlyE[/ame]


Get BIG or go home!

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Default 03-04-2013, 10:03 PM

Legs -- Rep Range focus is 8-15 reps

Lying Leg Curls 4 sets
95 lbs x 16
110 lbs x 14
120 lbs x 11 reps
135 lbs x 7 reps

Seated Leg Curls -- 4 sets
185 lbs x 20 reps
210 lbs x 14
225 lbs x 11, 10

Lunges -- 4 sets
135 lbs x 15 each
155 lbs x 12, 10 each x 2 sets
160 lbs x 9 reps each

Leg Extensions -- 4 sets
195 lbs x 16 reps
225 lbs x 14 reps
255 lbs x 13 reps
285 lbs x 12 reps

Hack Squats -- 3 sets
180 lbs x 15
270 lbs x 15
450 lbs x 10 reps

Squats -- 3 sets
315 lbs x 12 reps
365 lbs x 11 reps
405 lbs x 9 reps


Get BIG or go home!

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Default 03-04-2013, 10:03 PM

Legs -- Rep Range focus is 8-15 reps

Lying Leg Curls 4 sets
95 lbs x 16
110 lbs x 14
120 lbs x 11 reps
135 lbs x 7 reps

Seated Leg Curls -- 4 sets
185 lbs x 20 reps
210 lbs x 14
225 lbs x 11, 10

Lunges -- 4 sets
135 lbs x 15 each
155 lbs x 12, 10 each x 2 sets
160 lbs x 9 reps each

Leg Extensions -- 4 sets
195 lbs x 16 reps
225 lbs x 14 reps
255 lbs x 13 reps
285 lbs x 12 reps

Hack Squats -- 3 sets
180 lbs x 15
270 lbs x 15
450 lbs x 10 reps

Squats -- 3 sets
315 lbs x 12 reps
365 lbs x 11 reps
405 lbs x 9 reps


Get BIG or go home!

Believe in YOU! Get up & create your own success!!

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Default 03-05-2013, 11:05 AM

Good work! I'll take that give it all you got effort on that last set of Hack I like it!


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Default 03-06-2013, 12:20 PM

My legs have been sore since. Today has been the first day they feel solid good.

I appreciate the feedback and hope to get this size to keep shooting up. Its an amazing feeling when people stop what they are doing in the gym just to watch what I am doing. LOL!!

A bit egotistical there, but SWEAT EQUITY AT ITS BEST!!


Get BIG or go home!

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Default 03-07-2013, 10:50 AM

Quote:
Originally Posted by Solidzd View Post
My legs have been sore since. Today has been the first day they feel solid good.

I appreciate the feedback and hope to get this size to keep shooting up. Its an amazing feeling when people stop what they are doing in the gym just to watch what I am doing. LOL!!

A bit egotistical there, but SWEAT EQUITY AT ITS BEST!!
lol! Beast mode!


Emeka "The MeNAcE"Okammor

Visit me at www.EmekaOkammor.com

Philippians 4:13
"I can do all things through Christ which strengtheneth me."

Luke 1:37
"For with God nothing shall be impossible."

Ronnie Coleman Signature Series V.I.P. Athlete

www.thesimplefitness.com
Tell a friend...
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Default 03-24-2013, 04:58 PM

10 weeks out from my first competition this season: It was leg day today!

Lying Leg Curl superset by Walking Lunges

Kneeling Leg Curl superset by leg extensions

Straight Leg Deadlifts--Single Leg format to isolate better superset by Hack Squats

Single Leg - Leg Press

Deep BB Squats

Weight Used for this listing above:
Lying Leg Curl: 4 sets
115 lbs x 21 reps
125 lbs x 14
135 lbs x 9
140 lbs x 8
Walking Lunges: 105 lbs x 18 strides total x 4 sets

Kneeling Leg Curl:
60 lbs x 8, 8, 8 each leg
70 lbs x 9 each leg
Leg Extensions:
240 lbs x 16 reps
255 lbs x 15 reps
270 lbs x 15 reps
285 lbs x 11 reps

Straight Leg Deadlifts:
70 lbs x 12 each
70 lbs x 16 each x 3 sets
Hack Squats:
180 lbs x 10 reps
270 lbs x 8,8,8 reps

Single Leg Leg Press:
90 lbs x 16 each
180 lbs x 12 each
230 lbs x 11 each

Squats:
225 lbs x 10 reps
315 lbs x 10 reps
365 lbs x 8 reps


Get BIG or go home!

Believe in YOU! Get up & create your own success!!

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Default 03-24-2013, 05:05 PM



Get BIG or go home!

Believe in YOU! Get up & create your own success!!

https://www.facebook.com/eliteperformancellc

Zach "STAT" Dirr - 'cause when I hit the gym, PRECISION is the only OPTION.
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Default 03-24-2013, 07:14 PM

You're just a BEaST on the LEGS!


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Default 03-24-2013, 08:56 PM

Thanks bro! I am giving everything I have with every workout leading up to this journey on the stage.
With you, E, AX all on my side, There is no lazy moments. All in for sure and I am better off in bodybuilding than in board shorts as I was informed after my first mini vacation down in Orlando with TSF!


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Default 03-25-2013, 08:55 PM

Here was tonight's Chest and Bicep work:

I have been fighting some aches and pains in my left elbow and with some modifications on the supplement front using Athletic Joint Restore with icing after each workout things have been on the mend. I was a bit cautious but my coach was motivating and after the numbers that I threw up tonight I can honestly say that I am motivated beyond belief.


Chest work:

Incline Flyes:
110 x 4 sets of 15 reps with a 1 second squeeze at the top

Cable Cross-overs:
70's x 4 sets of 12 reps + 1 drop set at the very end.

Incline Press:
185 lbs x 4 sets of 11, 11, 11, 10 rep counts

Flat Press:
225 lbs x 15, 13 reps
235 lbs x 12 reps
245 lbs x 11 reps

Machine Pullovers:
180 lbs x 16 reps
220 lbs x 12, 12

Biceps:
Preacher Curl:
70 lbs x 17 reps
90 lbs x 12, 12, 9 reps -- fatigue really hit me hard on the last set here for some odd reason.

Incline Curl:
95 lbs x 15 each arm
110 lbs x 12, 12, 12

Cable Curl:
110 lbs x 17 reps
130 lbs x 13, 13
140 lbs x 12


Get BIG or go home!

Believe in YOU! Get up & create your own success!!

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Zach "STAT" Dirr - 'cause when I hit the gym, PRECISION is the only OPTION.
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Default 03-25-2013, 09:20 PM

Here is a question that I am in need of insight with:

I know I am aiming to compete in middle weight this season, which is over 154.25 lbs and up to not over 176.25 lbs.

Since this is my first season, should I compete in the Men's Novice Middle weight or the Men's Open Middle weight or both? Am I able to do both?

Thank you in advance for your opinions.
-Zach


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Default 03-26-2013, 09:58 AM

Both!


Emeka "The MeNAcE"Okammor

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Philippians 4:13
"I can do all things through Christ which strengtheneth me."

Luke 1:37
"For with God nothing shall be impossible."

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Tell a friend...
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Default 03-27-2013, 07:15 PM

In it to win it as my coach has informed me!

With that said here is the last 2 days of workouts:

Starting off with Back:

Seated Rows:
4 sets of 165 lbs really focusing on the muscle contraction "squeeze till it hurts"

Low Iso Rows
135 lbs x 13 each
145 lbs x 2 sets of 12 each

SA DB Rows
90 lbs x 15 each
105 lbs x 15 each
120 lbs x 2 sets of 13 each

Lat Pull downs:
180 lbs x 2 sets of 16
195 lbs x 2 sets of 12

Weighted Hyperextensions--45 lbs + bw with a 1 second hold at the peak lift. (4 sets of 12)

Plate Loaded Pullovers:
210 lbs x 2 sets of 14 reps
220 lbs x 2 sets of 12 reps


Get BIG or go home!

Believe in YOU! Get up & create your own success!!

https://www.facebook.com/eliteperformancellc

Zach "STAT" Dirr - 'cause when I hit the gym, PRECISION is the only OPTION.
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Default 03-27-2013, 07:16 PM

In it to win it as my coach has informed me!

With that said here is the last 2 days of workouts:

Starting off with Back:

Seated Rows:
4 sets of 165 lbs really focusing on the muscle contraction "squeeze till it hurts"

Low Iso Rows
135 lbs x 13 each
145 lbs x 2 sets of 12 each

SA DB Rows
90 lbs x 15 each
105 lbs x 15 each
120 lbs x 2 sets of 13 each

Lat Pull downs:
180 lbs x 2 sets of 16
195 lbs x 2 sets of 12

Weighted Hyperextensions--45 lbs + bw with a 1 second hold at the peak lift. (4 sets of 12)

Plate Loaded Pullovers:
210 lbs x 2 sets of 14 reps
220 lbs x 2 sets of 12 reps


Get BIG or go home!

Believe in YOU! Get up & create your own success!!

https://www.facebook.com/eliteperformancellc

Zach "STAT" Dirr - 'cause when I hit the gym, PRECISION is the only OPTION.
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Default 03-27-2013, 07:23 PM

Here was tonight's shoulder work:

Facepull's : 5 sets
130 lbs x 20 reps
150 lbs x 17 reps
170 lbs x 17 reps
200 lbs x 15
210 x 14

Reverse Peck Deck Flyes:
150 lbs x 15 each
165 lbs x 13 each
180 lbs x 2 sets of 12 reps each

Overhead BB Press -- using smith Machine
4 sets here
135 lbs x 20 reps
185 lbs x 3 sets of 13,12,12 -- video to be uploaded shortly.

Lateral Raises:
40 lbs x 15, 14, 14 each
45 lbs x 12 each

Hammer Strength OH Press
90's x 14 each
100's x 3 sets of 12 each

Seated Calf Raises:
4 sets
135 lbs x 21 reps
180 lbs x 16 reps
205 lbs x 2 sets of 12 reps

Standing Machine C.R's
180 lbs x 30 reps
210 x 25
225 x 18
240 x 14


Still fighting some aches and pains in the left elbow--Still icing and taking my athletic joint restore to help with the aches and pains.


Get BIG or go home!

Believe in YOU! Get up & create your own success!!

https://www.facebook.com/eliteperformancellc

Zach "STAT" Dirr - 'cause when I hit the gym, PRECISION is the only OPTION.
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