Zac Holland - Year 3 - All or BUST!!!

[zcholla]

Hello all.
It’s about that time of the year again when people start getting into the contest prep phase, and I will be no exception yet again this year. This will be my official blog throughout the rest of my prep. I will not be logging daily workout journals but I will update weekly with progress, and I am a big fan of progress pictures and will surely be updating them regularly.

I started my Cut on Oct 24, 2010 with a starting weight of 204lbs. That was approximately 24 weeks to my first planned show on April 16th 2011 - The NANBF Southern States Classic in Liberty MO. I have since then about 80% committed to doing the INBF Missouri All Natural on April 2.

I am currently weighing in at 181.4 lbs which is a total loss of almost 23lbs.I also had a 7 site Caliper test done earlier this month which put me at 9.5% BF with a lean weight of 168lbs I started out a little fatter than I planned on hence the early start.

My training Split is as Follows
Monday = Legs - Quad Focus
Tuesday = Bi's/tri's
Wednesday = Shoulders
Thursday = Legs - Hams and calves focus
Friday = Chest
Saturday = Back
Sunday = Rest
I am just now adding Cardio into my routine doing 3-4 days per week. As I need to continue the fat drop I will increase cardio to 6 days per week and will also be dropping cals towards the End. I am at this point 10 and 12 weeks out.

My current Macros are as follows.

Leg and Back days - Calories = 2626 Protein = 268 Carbs = 263 Fat = 52
Chest and Shoulder - Calories = 2226 Protein = 259 Carbs = 206 Fat = 46
Biceps and Triceps - Calories = 2028 Protein = 270 Carbs = 152 Fat = 35.5

Supplements - Daily Multivitamin
Scivation Whey - Pre and Post Workout
Glucosamine Chondroitin
Redline meltdown Concentrate - Pre Cardio
EFA with non Carb meals

[zcholla]

Before thinking about competing - Fat College Kid Jan. 2007
http://i817.photobucket.com/albums/zz95/zcholla/n17116036_34746826_4888.jpg

First Show 1 1/2 years later Apr. 2009
http://i817.photobucket.com/albums/zz95/zcholla/IMG_0119.jpg

2nd Year Apr. 2010
http://i817.photobucket.com/albums/zz95/zcholla/31332_752778084692_17116036_40995183_8145748_n.jpg

[zcholla]

Had a busy day today. 6 Personal Training Clients - Cardio - Arms W/O

Morning Weight 182.6 lbs

Workout 30 minutes Stepmill Cardio Level 8 327 Calories

Bicep's and Tricep's

Superset Easy bar curl 50 lb with Incline Skullcrushers 80 lb - 4 sets 12

Alternating Dumbell Curl 45lbs 5 sets 10 each arm

Tricep Pressdown - the stack 2x10 1x8 1x6

Cable Preacher Curl Single arm - 25lbs 5x10

tricep Kickbacks 20lbs 4x12 each arm

Hammer Strength Curl 55lbs 1x15 90lbs 1x10 115lbs 2x6

Dips Bodyweight 5x15

Macros -- Calories = 2135 Protein = 264.6g Carbs = 157.2g Fat 49.4g

[Blazed]

Good luck man, I'll be following along.

[zcholla]

Good luck man, I'll be following along.

Awesome Man, Feels good to be back. i took about an 8 month Hiatus from the forums during the offseason and alot of life changes (married, moved, new job, new gym, new dogs)

Ill be following along with yours as well. Been lurking a little anyways :)

[zcholla]

Morning weight 181.8

HIIT Cardio on Stepmill 1 min- Lvl 4
30 sec - Lvl 16 x10 Total 20 minutes - 251 calories burned
Max HR - 179

Workout - Shoulders

Dumbell Military Press 45lb 1x15 70lb 4x8

Dumbell Lateral Raise 25lb 4 x 12

Hammer Strength Press 90lb 1x10 140lb 3x8

Rear Delt Flys 80lb 4x10

Shrugs 275lb 5x8

Upright Row 95lb 4x10


Macros Calories = 2352 Protein = 283.3g Carbs = 200.5g Fat = 43.8g

Went back to the gym tonight to train one of my clients and so i did an extra 20 minutes of LISS -120 calories

[zcholla]

Great day today in the gym. This was the first day to be on my Redline Concentrate and needless to say i was feeling the rush all through the day.

I did 51 minutes of LISS cardio on the stationary bike at lvl 8. Avg HR was 132 bpm.
The goal calorie burn estimated by the machine was 431, although i feel this is a little high.

Legs

Stiff leg deads - 135lbs 1x15. 225lbs. 1x10. 275lbs. 3x8 225lbs 1x1o

Single leg leg extensions - 70lbs 4x10 each leg

Calf raises on hack squat - 360lbs 5x12

Single leg upright curls - 50lbs 4x12 each leg

Stationary lunges w/barbell - 95lbs 1x16. 135lbs. 4x12

Lying leg curls pyramid - 50x15 70x12 90x10 110x8 130x6 110x8 90x10 70x12 50x15

MACROS - Calories = 2620 Pro= 263.3g Carbs= 276.6g Fat= 50.3g

[zcholla]

Morning Weight 182.0 lbs

Fairly good workout today. Felt great through all of it, and did I'm sure ill be feeling it tommorow.

Cardio - HIIT - 10 intervals 20 Minutes - Lvl 5 for slow and lvl 17 for fast . The last sprint I bumped it up to 20 (which is maxed out) and my legs were on fire, but it felt great.


Chest

Dumbell Press 70sx15 95sx8 115sx5 130sx3 105sx8 2 sets

Dumbell Pec Fly - 40sx12 4 sets

Incline Dumbell Press - 75sx8 4 sets

Pec Fly Machine - 170lbs x 8 4 sets

Seated Cable chest press - 125lbs x 10 3 sets

Medicine ball pushups 12 reps - Supersetted with 20 bar press crunches 3 sets

Atomic Pushups on the TRX 12 reps for 3 sets

Decline Bench - Abdominal Negatives 6 reps for 3 sets

MACROS - Calories= 2382 Pro= 291.8g Carbs= 187.1g Fat 52.8g

[dillon.nelson]

Good luck, I'll be following your progress pics pretty closely.
I won't be competing this year as 12+ hour days in the labs on top of research make it hard for me just to get into the gym once a day

[zcholla]

Good luck, I'll be following your progress pics pretty closely.
I won't be competing this year as 12+ hour days in the labs on top of research make it hard for me just to get into the gym once a day

Dang Dillon, you'd tear it up, but you're doing it right, schools first. Ill be coming up there whenever Posing practice starts and we'll have to get a sick workout in and tear up the Colvin.

p.s. you still have the best Posing Video

NOuaH5f5F_A

[zcholla]

Morning Weight - 182.2lbs
Cardio 25 mins stationary bike Pre workout. 30 mins post workout

Back Workout

Wide pullups - BW 5 sets, 12, 12, 11, 10, 8

Seated Close grip Cable row - 175lbs 5 sets of 12reps

Wide Lat Pulldown - 135lbs 5 sets 12 reps

Dumbell Rows - 125lbs 4 sets 10 reps

Single arm Lat Pulldown - 2 sets 15 reps

Close Grip Pullups - BW 5 sets 10, 10, 8, 8, 6

MACROS - Calories= 2327 Pro= 280.2g Carbs= 184.1g Fat 49g

[zcholla]

Morining Weight 181.8

Sundays are my day off. I typically dont even leave the house on these days and try as hard as possible to veg on the couch and relax/nap as much as possible throughout the day.

Today I am trying something a little different with my diet. I usually eat the same schedule as a training day with just fewer calories, but sitting home doing nothing usually leaves me thinking about food much more than i care to.

So instead of eating every 2.5-3 hours I am going to eat once every hour. Switching up with protein, carb, and fats throughout the day.

MACROS - Calories= 1875 Pro= 253.2g Carbs= 101.1g Fat= 51.1g

[zcholla]

This weeks Average weight was 182.08 lbs Ill be tracking all of my weight loss through a weekly average. hoping that next weeks average will be somewhere around 180.0

[zcholla]

Morning Weight 183.8

Today was a long day. I'll leave it at that.

Cardio 40 minutes Stationary Bike - Post workout, average HR 125


Legs

Inverted Leg Press - 740lbs x 8 for 5 sets

Stationary Dumbell Lunges - 75s 2 sets of 12 100s 3 sets of 10

Machine Leg Extensions - 210lbs 4 sets of 8

Seated Hamstring Curls - 150 4 sets 6

Bulgarian Squats - 185lbs 4 sets of 6

Walking Lunges - No weight - Around the whole gym twice, 204 steps (wasted)

MACROS - Calories= 2597 Pro= 287.5 Carbs=247.7 Fat=49.5

[zcholla]

Taken in Locker while flat/cold before my workout. Some of my posing is so ****ty right now. I need to start practicing some more.

http://i817.photobucket.com/albums/zz95/zcholla/1-31-1120.jpghttp://i817.photobucket.com/albums/zz95/zcholla/1-31-1117.jpghttp://i817.photobucket.com/albums/zz95/zcholla/1-31-1118.jpg
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http://i817.photobucket.com/albums/zz95/zcholla/1-31-1112.jpghttp://i817.photobucket.com/albums/zz95/zcholla/1-31-1111.jpg

[zcholla]

http://i817.photobucket.com/albums/zz95/zcholla/1-31-1110.jpghttp://i817.photobucket.com/albums/zz95/zcholla/1-31-119.jpghttp://i817.photobucket.com/albums/zz95/zcholla/1-31-118.jpg
http://i817.photobucket.com/albums/zz95/zcholla/1-31-115.jpghttp://i817.photobucket.com/albums/zz95/zcholla/1-31-114.jpghttp://i817.photobucket.com/albums/zz95/zcholla/1-31-113.jpg

[dillon.nelson]

Quads are looking ridunculous

[zcholla]

Haha thanks. Finally the first remark I get is on my legs. For the past 3 years it has always been "dude your tri's are huge".

LEGS FTW

[zcholla]

Ok so I'm stuck at home in this blizzard and Im going a little crazy with cabin fever. Since today was supposed to be an arms workout I decided to improvise and change my workout schedule this week.

I introduce the Herschel Walker Workout - kinda (he usually does 2500 situps and 1500 Pushups)

1000 pushups
1000 situps

Today was also a refeed.

MACROS - Calories= 2504 Pro= 210.5g Carbs= 344.7g Fat=35.3g

[zcholla]

So the weather has once again condemned me to my house for the entire day. I dont handle sitting around all day very well. I will be so glad to try and get out of here tomorrow.

Did Yoga from a video on Netflix. It was ok. Im a big fan of yoga, but not really what i consider for a good workout.

MACROS - Calories= 2118 Pro= 265.5g Carbs= 153.2g Fat 50.4g

[zcholla]

Finally I got out of the house today. It took me a good hour or more to did the car out of the snow, but i did it. It then took me 1 hour and 45 minutes to drive to the gym.

HIIT Cardio. 20 mins - Stairmill - slow 5 - fast 20 - Max Hr 186

- For some reason that cardio session destroyed me. They have been prety good recently and have been making my way through them rather easily, but today sucked. By the time i hit my 7th sprint I was ready to quit, felt like throwing up when i was done too. Oh well finished all 10 and got off and on to my workout. Arms, usually my most boring day....today was not really an exception


-----Arms Workout-----

Alternating Dumbell Bicep Curl
35s x 8

50s x 6 4 sets

Tricep Pressdown
100 x 15

150 x 10 4 sets

Cable Preacher Curl
70 x 12
70 x 10 3 sets

Sullcrushers
110lbs x 10 4 sets

Hammer strength Preacher Curl
45 x 20
55 x 15
65 x 12
75 x 10
85 x 8
75 x 10
65 x 12
55 x 15
Bodyweight only dips

Reps 20
18
15
12
10
8

MACROS - Calories= 2272 Pro= 252.2g Carbs= 231.2g Fat= 35.6g

Went a little higher on my carbs than I intended to so i dropped fat by about 10 grams today.

Ill be back to work with my clients tomorrow so I should be able to get a decent leg lift in between clients. I'm Excited about this!!!Been going CRAZY stuck in my house, and today was kind of lame in the gym. So tomorrow I'm BRINGING DOWN THE HOUSE!!!!!

[zcholla]

Yesterday was a big mess. I went into work at 9am to train a few clients. Shortly after I get there it started snowing again and dumped another 4 inches on us. So after my first client the others cancelled, and I started my workout early.

The workout got cut short because I really needed to get home b4 i got stuck at the gym. My truck sucks in this weather. A Jeep is in my future.

I planned on doing 15 minutes of Liss pre and post W/o but only got to do it Pre w/o

15 min - Stationary Bike - Level 10 - 150 Calories burned.

-----Legs-----

Lying Ham Curls
70 x 15
110 x 10
150 x 6 3 sets
110 x 10
70 x 15

Hack Squat
135 x 15
225 x 10
315 x 8 3 sets
225 x 10
135 x 15

Single Leg Quad Extensions - each set is reps/legs
40 x 15
50 x 12
60 x 10
70 x 8 3 sets
60 x 10
50 x 12
40 x 15

This is when I called my workout to drive home in this horrible weather.

MACROS - Calories= 2469 Pro= 275.8g Carbs= 224.2g Fat= 57.9g

[zcholla]

Decent day today at the gym. I worked out at a different gym today than normal because i went to see my mom and her get her out of the snow.

Cardio - 30 mins - Stationary Bike- Level 12 - 300 calories


Chest / Back

Lat pulldowns
150 x 12
150 x 12
150 x 10
150 x 10

Barbell Bench Press flat
135 x 15
225 x 10
245 x 6 3 sets
225 x 8

Bent over Barbell Rows
135 x 15
205 x 6 2 sets
185 x 8 2 sets
155 x 10 2 sets

Incline Dumbell Press
80 x 12
90 x 8 4 sets

Pull-ups Bodyweight only
10
10
8
8
7

Cable Crossovers
60 x 12
70 x 10 4 sets
60 x 10

Single arm Hammer Strength Row
90 x 12
115 x 8 4 sets

Pec Fly Machine
135 x 12
150 x 8 4 sets


MACROS - Calories= 2166 Pro= 275.1g Carbs= 172.6g Fat= 41.8

[zcholla]

Morning weight 181.5 lbs
Today was a long day. Started at going to class at 8:00am until 11:20. Went to the gym at 12:00pm and worked until about 7. Strong Leg Day. Did mainly all power


Deadlifts
135x6
225x6
315x6
405x5
455x3 3 sets
405x5

Hack Squat
405x5 5 sets

Front Squats
135x10
185x 5 4 sets

Lying Leg Curl
160x4
170x4
180x4
190x3

Seated quad extensions
250x6
270x6
290x4 2 sets


20 mins Walking incline 15 at 2.5mph 179 calories.

MACROS - Calories= 2514 Pro=281.3g Carbs= 229.6g Fat= 49.6g

[zcholla]

Morning Weight 182.4

Weight has stalled some this week. not liking that.

CARDIO - Stairmill - 30 mins Level 8 - 364 calories

Push Pyramid

Barbell Bench Press
135x15
185x12
225x10
245x6
275x3
245x6
225x10
185x12
135x15

Tricep Pressdown - Cables
110x15
120x12
130x10
140x8
150x6
140x8
130x10
120x12
110x15

Hammerstrength Shoulder press
110x15
160x12
200x10
220x8
230x6
220x8
200x10
160x12
110x15

Cable Crossovers
50x15
60x10
70x8
75x6
70x8
60x10
50x12

Seated Hammerstrength Dip press
180x15
230x12
270x10
230x12
180x15

Dumbell Arnold Press
30sx15
40sx10
50sx8
40sx10
30sx15

MACROS - Calories= 2137 Pro= 270.9g Carbs= 155.7g Fat= 47.9g

[Blazed]

Looking absolutely redic in the last progress pics!!

[zcholla]

Looking absolutely redic in the last progress pics!!

Thanks, i felt like a made some serious improvement bringing up the legs and back this last year.

[dillon.nelson]

Having any problems getting the gym with this weather? Colvin's been closed like crazy here. I can't imagine how pissed it'd be making me if I was doing a contest prep right now.

[zcholla]

Having any problems getting the gym with this weather? Colvin's been closed like crazy here. I can't imagine how pissed it'd be making me if I was doing a contest prep right now.

We were closed 2 days last week and that was it. I've made it to the gym most days but those ones I miss just piss me off. Changes my diet and workout split. I gets all cranky when my diet has to go to low numbers because im stuck in a houe all day.

[zcholla]

Yesterday was a little crazy. Fought some bad weather and finally made it into the gym at like 5 o'clock which is a few hours past when i normal get my workouts in.


Pull Pyramid

Lat Pulldown
80x15
100x12
120x10
130x8
150x6
130x8
120x10
100x12

Alternating Bicep Curls - Dumbells
25sx30
30sx24
35sx20
40sx16
45sx12 <---My arms were dead after all these
40sx16
35sx20
30sx24
25sx30

Upright Rows - Smith Machine
75x15
85x12
105x10
125x8
135x6
125x8
105x10
85x12

Seated Cable rows - close grip
90x15
120x10
150x6 2 sets
120x10
90x15

Hammerstrength Preacher Curls
45x15
60x10
85x6 2 sets
60x10
45x15

Cable Side Laterals
20x15
30x10
50x6
60x6
40x10
30x15

Post workout Cardio -
5 mins on starmill - Stinky guy next to me, had to switch 79 calories
10 min incline treadmill - 15 @ 2.7 65 calories
5 min Intervals on Bike - 1 min level 8 - 1 min level 15, alternating 65 calories

MACROS - Calories= 2094 Pro= 245.2g Carbs= 169.6g Fat=49.7g

[zcholla]

Morning weight 180.0 RECORD LOW this prep

Im gonna start today with a rant. UPS SUCKS. I ordered my BodyBugg 2 weeks ago and they still havent gotten it to me. I know I know, snow and ****. Well everyone else has been working despite the snow, and you get paid to bring people stuff. When I checked the tracking, it told me my package had been sitting in OKC for 6 straight days. WTF I would have driven there if i knew it was gonna take them this long


Anyway now that I got that out of the way.....Today was an Off day from weights and so i put in my first 1 hr cardio session.

1Hr on Precor AMT - Its a mix between an elliptical and stairmaster type of thing.

700 Calories burned. avg heart rate 152.

MACROS - Calories= 1887 Pro= 251g Carbs= 102.9 Fat 50g

[zcholla]

Morning Weight = 179.6 New Low

Today was a decent Day. Still no BodyBugg, UPS still sucks. I called it in and hopefully will be able to go to the UPS facility and pick it up in the morning. Crossing Fingers.


Cardio- 20 minutes Post workout, Precore AMT - 250cals

WORKOUT
Legs Hypertrophy

Barbell Squat
135x15
225x10 5 Sets

Seated Quad Extension
160x10 2 Sets
170x10 3 Sets

Lying Leg Curl
150x10 5 Sets

Stationary Lunge
80lb Barbell - 5 sets of 20

Hack Squat
225x10 5 Sets

MACROS - Calories= 2497 Pro= 265.6g Carbs= 251.1g Fat= 45.4g

[zcholla]

Morning Weight 180.2

Great Day, I finally got my BodyBugg and so will start tracking calories burned daily and inputting that on here as well. I didnt get to wear it during my workout because you have to set it up and let it fully charge before using it the first time. So I plugged it all in and got it set up and went to the gym without it. It did let me manually put in what I did at the gym on their website and it estimated the burn so we'll see how close that is once I can actually test the Bugg during a workout.

Cardio Postworkout.
15 mins Stairmaster - level 8 - 170 Calories burned
15 mins Precor AMT - Level 5 - 187.5 Calories Burned Total = 357.5 Calories


-----Push Hypertrophy-----

Dumberll Chest press
65x15
85x10 5 sets

Tricep pressdown cable
80x15
12x10 5 sets

Smith Machine Military Press
135x15
155x10 5 sets

Decline Barbell Bench Press
185x10 5 sets

Seated Upright Skullcrusher - easy bar
80x12 5 sets

Machine Lateral Raise
100x10 2 sets
90x10 3 sets


MACROS - Calories= 2201 Pro= 258g Carbs=178.9g Fat= 47.5g

[zcholla]

Morning weight 179.2

Ok so today was a fun day because I got to run a 24 hour test with my bodybugg for the first time. Since it was sunday I spent most of the day sitting at home on the couch. I went into the gym from about 4-6pm and got in a pull workout and 30 mins of cardio.
What I love about this bodybugg is that it totally shows me when I was being active and when I was being sedentary, down to how many steps I was taking and how many calories/minute I was burning at given points during the day. I know it is not 100% accurate but the correlation to my activity is right on the money.

Todays workout was a hypertrophy pull workout. Back/bis

Cardio - 30 mins Post workout - Precor AMT - Level 5 - Bodybugg estimates around 225 calories. Interesting because the AMT estimated like 350, but i didnt input any information about height/weight or jazz

------Pull Hypertrophy------
Bodyweight Pullups - Close Grip
5 sets of 12

Preacher curls - Easy bar
70x12 5 sets

Seated Close Grip cable row
100x12
110x12 4 sets

Seated Alternating Bicep Curls
35sx20 5 sets

Bent Over Barbell Rows
135x10 5 sets

Standing Cable curls - easy bar
70x12 5 sets


MACROS - Calories= 2254 Pro= 263.8g Carbs= 188.6g Fat=47.5g

[zcholla]

Man I just want to give a massive shout out to Whole Foods. I love that place. It actually makes me like dieting. There Peanut Butter is out of this world. and the fact that I can get whole wheat flakes, Oats, pure bran is rediculous. Not to mention the fact they cater to all of my wifes food allergies.

[zcholla]

Morning Weight= 180.4lbs

Off Day + Cardio

A year ago I asked my gorgeous girlfriend of 5 1/2 years to Marry ME. She said yes!
I love her and she has been there every step of the way on every Diet and contest prep I have done. She has supported me and encouraged me and kept me in my place during those weak moments late in the diets. I love her and couldnt do all this without her.

Today was an off Day for me from the weights. Tomorrow I will be back in the Gym going for a big leg day. Lower Pyramid!!

Cardio - 40 minutes Stairmaster - Lvl 6 - 300 calories estimated by bodybugg

BodyBugg Calories Burned = 3162

MACROS - Calories= 1904 Pro= 257g Carbs= 103 Fat= 52g

[zcholla]

Morning weight 179.4

Crazy awesome Leg Pyramids Today.

Cardio - 25 minutes Post/WO - incline Treadmill 15 @2.5mph Bodybugg estimates 150cals


------Legs Pyramid------

<Deadlift>
185x15
225x12
275x10
315x8
365x6
315x8
27510
225x12
185x15

<Leg extension>
130x15
150x12
170x10
190x8
210x6
190x8
170x10
150x12
130x15

<Lying Ham Curls>
70x15
90x12
110x10
130x8
1506
130x8
110x10
90x12
70x15

<Invert Leg Press>
360x15
450x12
540x10
630x8
720x6
630x8
540x10
450x12
360x15

Calories Burned Today = 3456

MACROS - Calories= 2434 Pro= 257g Carbs= 253g Fat= 46g

[zcholla]

So i have been absent from the boards for a week or so. My workouts and diet have been going great. To update you all i have hit a low weight of 175.8 and I am maintaining around 177 for this week. I have been extremely busy with work, training, school and I just bought a new jeep and have been messing around with it quite a bit as well.

I am still doing a push-pull-legs Pyramid/Hyper 8 day split. and I am loving my workouts and feeling great.

Went to Stillwater and did some posing practice with Brian whitacre the last 2 weeks and in his opinion I look right on for 7 weeks out. Ill go up there again in about 2 weeks and continue to progress hopefully.

PROGRESS PICS COMING SOON

[zcholla]

3/16/11
Let me know what you guys think!!

http://i817.photobucket.com/albums/zz95/zcholla/995c0404.jpg http://i817.photobucket.com/albums/zz95/zcholla/89092d3f.jpg http://i817.photobucket.com/albums/zz95/zcholla/328d8d5e.jpg http://i817.photobucket.com/albums/zz95/zcholla/852b413b.jpg

[zcholla]

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[Bnizzle163]

New pics look awesome Zac! You have some MASSIVE wheels :eek: