zacBEAST's Log: Desire, Dedication, and Drive

**The Solution** · 10-22-2008, 12:14 PM

Originally Posted by zacBEAST

It was dude. I got a little carried away with mself. I think im overtraining a little bit, so im gonna cut back for a little while. That and some other issues i have going on in my life right now. Im probably gonna end up taking a week or so off or deloading to sort some stuff out with myself. Thanks tho dude.

Always looking out man, hate to see things hit the fan, but we fall into the same boat, you know i got your back as well as you got mine.

Thats what im here for mate. Keep up the good work until that break.

**zacBEAST** · 10-22-2008, 12:19 PM

Originally Posted by LayzieBone085

Always looking out man, hate to see things hit the fan, but we fall into the same boat, you know i got your back as well as you got mine.

Thats what im here for mate. Keep up the good work until that break.

Thanks, your a good friend Bob.

**zacBEAST** · 10-23-2008, 02:34 PM

So, yesterday, i weighed 181 when i weighed myself at the gym. That night, i ate a crunchwrap supreme, an oreo mcflurry, and 6 kashi waffles before bed.

This morning, when i got to the gym and weighed myself...172.2...crazy, i have no clue how thats possible, but ok.

Shoulders/Arms today.

**zacBEAST** · 10-26-2008, 11:25 AM

I will be working with Tommy Jeffers soon, im just waiting for my program from him, then ill be getting started!!

EPIC cheat meal this morning: Waffle House: Triple order of hash browns, 2 chocolate chip waffles, 3 eggs, 4 peices of toast w/ jelly. Epic and it was soooo good

**Sporto1633** · 10-26-2008, 09:49 PM

Originally Posted by zacBEAST

I will be working with Tommy Jeffers soon, im just waiting for my program from him, then ill be getting started!!

EPIC cheat meal this morning: Waffle House: Triple order of hash browns, 2 chocolate chip waffles, 3 eggs, 4 peices of toast w/ jelly. Epic and it was soooo good

And I have found the culprit behind your recent burnout. We will correct that and have you right back on track in no time!

Sporto

**zacBEAST** · 10-28-2008, 08:36 AM

Chest/Tris
--was supposed to be upper body but my friend asked me to lift with him tomorrow so i just did this...and i got to the gym late and it was extremely crowded

BB incline-175 x 5 for 3 sets--PR and NO shoulder pain!!!
30 minutes of cardio while i waited for the crowd to die down
DB Incline-55 x 20,18,16 (the 60-75s were all being used, so i just did the 55 until i hit 1 rep shy of failure)
HS Chest- 2 plates x 10 for 2 sets
Cable Crossover-25 x 10 for 2 sets
Rope pressdown supersetted with rope pressdowns(gripped at the top)-37.5 x 12//12 for 3 sets
Machine Tricep Extension (TUT)- 80 x 10 hold the weight halfway for 20 seconds then 80 x 5 for 2 sets.

Back and Bis today with a couple buddies.

Really looking forward to the next couple of days. Everything seems to be working itself out. I get to see my best friends back home this weekend who I have not since around august so im really excited about that! I will do another update after Tommy sends me the plan.

**Sporto1633** · 10-28-2008, 07:52 PM

Originally Posted by zacBEAST

Really looking forward to the next couple of days. Everything seems to be working itself out. I get to see my best friends back home this weekend who I have not since around august so im really excited about that! I will do another update after Tommy sends me the plan.

First thing tomorrow...you'll have everything around lunch time. We'll get your set up down pat and have you back to breaking PRs before you know it...

You ready?

Sporto

**Sporto1633** · 10-28-2008, 07:53 PM

2 quick things - are you still back up around 178ish or so?

And do you like lifting back and biceps together on the same day? Or do you prefer antagonistic training (chest and back, biceps and triceps, etc.)? Or do you care?

Sporto

**zacBEAST** · 10-29-2008, 05:53 AM

Originally Posted by Sporto1633

2 quick things - are you still back up around 178ish or so?

And do you like lifting back and biceps together on the same day? Or do you prefer antagonistic training (chest and back, biceps and triceps, etc.)? Or do you care?

Sporto

As of yesterday i am 175 lbs. And i prefer to work the antagonist muscle groups together. I just did chest/tris and back/bis because my friends have been bugging me to lift with them for a while and thats what they were doing.

**zacBEAST** · 10-29-2008, 05:54 AM

Originally Posted by Sporto1633

First thing tomorrow...you'll have everything around lunch time. We'll get your set up down pat and have you back to breaking PRs before you know it...

You ready?

Sporto

You have no idea how ready i am man!!!

**Sporto1633** · 10-30-2008, 01:01 PM

Sorry for the delay...email sent!

Let's get this thing going!

Sporto

**zacBEAST** · 11-01-2008, 04:34 PM

Originally Posted by Sporto1633

Sorry for the delay...email sent!

Let's get this thing going!

Sporto

Got it! Started the diet today and training tomorrow with HIIT.

Set Up:

Monday- Upper Body Power
Tuesday- Lower Body Power
Wednesday-REST OFF
Thursday-Upper Body Hypertrophy
Friday-Upper Body Hypertrophy
Saturday-Lower Body Hypertrophy
Sunday-HIIT

Diet:

Pro-210g
Cho-215g
Fat-45g
Cals-2105

Supplements will be the same except I am probably going to add Amp 2 when I get enough money to buy it.

**zacBEAST** · 11-01-2008, 04:35 PM

Check out teh LEGZ!!!

**zacBEAST** · 11-02-2008, 03:30 PM

HIIT Workout

7 minutes of intervals on the bike
30 minutes of cardio on the treadmill 3.3 mph and 5 incline
7 minutes of intervals on the bike

5 minutes of stretching

Diet
215 CHO
210 PRO
45 FAT

Hit em spot on today!!

Lovin the HIIT, it gets my legs really pumped up!! And the workout felt good after a crazy night of partying. Weight was at 174.5 lbs at the gym today.

**The Solution** · 11-02-2008, 06:19 PM

Jumpin on with Tommy. i cant wait to hear back from Him so i can jump on board as well! Hope to see you around big dog. keep it real.

**zacBEAST** · 11-03-2008, 11:56 AM

Originally Posted by LayzieBone085

Jumpin on with Tommy. i cant wait to hear back from Him so i can jump on board as well! Hope to see you around big dog. keep it real.

Yeah man, these past few weeks have been really hectic at school nad i havent had that much time to update. That's awesome that your gonna work with Tommy now. Its awesome, he explains his reasoning behind everything and is so in depth.

**zacBEAST** · 11-03-2008, 04:27 PM

Upper Body Power

BB Bent Over Row 80%- 130 x 5 for 4 sets
Lat Pulldown- 120 x 10, 125 x 10,9
BB Incline Bench Press 80%- 135 x 5 for 4 sets
Flat Bench DB Fly- 40 x 10,10 45 x 10
DB Military 80%- 55 x 5 for 4 sets
Incline Braced Rear Laterals- 15 x 10,10
DB Curls- 30 x 8,8,8
V-Bar Pressdown- 67.5 x 8,8,8

Diet
215 CHO
210 PRO
45 FAT

Thoughts: I felt really good today in the gym. I got a really good squeeze on the rows and pulldowns and got a huge pump in my back.!!

**zacBEAST** · 11-04-2008, 01:58 PM

Lower Body Power

BB Squats 80%- 190 x 5 for 4 sets
Hammer Strength Single Leg Extension- +50 x 8,8
BB SLDL 80%- 190 x 5 for 4 sets
Lying Leg Curl-100 x 10, 105 x 10
Standing Calf Raise- 4 Plates x 8,8,8
Seated Calf Press- 210 x 8,8

Diet
210 PRO
215 CHO
45 FAT

Thoughts: Workout felt good...my weight jumped back up to 179 today for some reason...but im looking a tad leaner so thats good. Squats felt good, nice and deep. I had to do single leg extensions because my gym sucks and they took the pad from the leg extension machine and moved it to the biceps curl machine. But, at least the leg curl machine is fixed.

**zacBEAST** · 11-06-2008, 01:54 PM

Chest/Back Hypertrophy

BB Bent Over Row 65%- 95 x 10 for 3 sets
BB Incline Bench 65%- 95 x 10 for 3 sets
DB Rows- 60 x 12 for 3 sets
DB Flat Bench- 75 x 10,8,8
Lat Pulldown- 115 x 12,12,11
DB Incline Fly- 30 x 15 for 3 sets
Weighted Hangs- BW + 45 for 60 seconds

Diet
somewhat off today

Thoughts: At least the workout was good today, everything else has pretty much sucked.

**dragonoids** · 11-07-2008, 04:11 PM

yep! workouts looking good!

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