tha zillah

Check it out - a routine I have seen progress with and one I am returning to because I have a much busier schedule now with school, work, BBS, and socializing. 

It was so good, I was in the gym with Reginald on a late night session. Again, I normally go to the gym in the AM to avoid the rush from those who work the 9-5 gig. We got in there and went to town hitting each station hard and had a real good sweat going throughout the entire routine. We met a kid who was transferring to V-Tech from Bowie State and he invited us to Bench with him so he could pick our brains. He immediately asked if we were football players and I replied, “in a past life.” This boy was only 19 and when I told him I graduated high school in 2005 his response was, “wow.” The cool thing about it is he went to my high school where the have pictures of me in the “Hall of Fame” from High School game and one large portrait of me catching a pass in college, so when I told him my name he was like, “youre that Zack?” Kinda felt like a boss (well I am), I was like yup, thats me :). We proceeded to bench and he asked if I could help him get cut like me, ha! Only if he knew I feel like I am so far from cut. Anyways, we finished our bench, went our separate ways and moved on with the workout.

Down to business:

Back: 

1. Pull-Ups 3x10 - Body Weight
2. Bent Over Row w/ Barbell 3x10 - 110/120/125 lbs
3. Dumbbell Low Iso Rows 3x10 - 75 lbs
4. Reverse Flys 3x10 - 130 lbs
5. Deadlifts 3x10 - 215/225/245 lbs
6. High Iso Rows 3x10 - 90/100/105 lbs
7. Superman 3x10 - Body Weight
8. Lat Pull Downs 3x10 - 100 lbs

Chest:  

1. Flat Bench 10/8/5 - 215/225/245 lbs
2. Decline Bench 3x10 - 135/145/155 lbs
3. Incline Bench 3x10 - 135/140/145 lbs
4. Dumbbell Incline Fly 3x10 -  30 lbs
5. Pull Overs 3x10 - 50 lbs
6. Flys 3x10 - 145 lbs

BiCeps: 

1. Dumbbell Zottman Curls 3x10 - 30 lbs
2. Dumbbell Hammer Curls 3x10 - 35 lbs 
3. Angled Bar Curls 3x10 - 60 lbs
4. Dumbbell Concentration Curls  3x10 - 30 lbs

We hit a speed run of the ab circuit because the gym was getting ready to close so we powered through it, personally I think that should be the pace we always take when we do abs. Got back to the crib ate some delicious food and now I am here, going to bed soon and beach in the AM. See you guys on Monday and I’ll tell you all about my first day at my new job!!!

-tz 

Check out the new pictures I posted. I always forget to update that area and remembered tonight, so check them joints out! I guess tomorrow or sometime next week I will take some for this month, including the QUADS. The most gain I have seen thus far is in my back and legs, but I will let you guys be the judge. Anyone feeling critical?

Your boy has been working hard, like real hard. I could have been in those long lines along the train tracks when they were being laid back in the day. And I would be singing, “I’ve been working on the railroad”, kinda hard. I am using this as a reference because I just finished working in the backyard which might as well be a jungle. I had something called a Serrated Grass Whip, that thing is awesome it cuts through everything. I had to wear long sleeves and pants, let me inform you that it was a over 100 degrees today, yeah. So I was drenched in sweat from head to toe, it was pretty disgusting, but I felt amazing. 

So my Amazonian adventure took place after I had a long session at the gym because I had both, Reginald and Mack up in Gold’s working out with me. My routines are getting popular and I am slightly missing the days when I was personal training. Today was Shoulder, Legs, TriCeps, and Abs; per usual, I am running clinics up in this bitch! Business time:

Shoulders: 

1. Clean & Press 10/7/5 - 135/155/155 lbs
2. Front Raises 3x10 - 35 lbs
3. Lateral Raises 3x10 - 20 lbs
4. Shoulder Press 3x10 - 115/120/120 lbs  
5. Reverse Flys 3x10 - 145 lbs
6. Dumbbell Shrugs 3x10 - 95 lbs

Legs: 

1. ATG Squats 3x10 - 215/220/225
2. Front Squats 3x10 - 145/165/175
3. Box Jumps 3x10 - Body Weight + 20 lbs dumbbells 
4. Single Leg Extension 3x10 - 80 lbs
5. Single Leg Curls 3x10 - 95 lbs
6. Seated Calf Raises N/A (I know…)

TriCeps: 

1. Skull Crushers 3x10 - 60 lbs
2. Over head Dumbbell TriCep Extensions 3x10 - 55 lbs
3. Under hand grip TriCep Bench 10/7/5 - 135/145/145 lbs
4. Dips 3x10 - Body Weight

It was a long session as would most be with three participants, but I think we were moving at a good pace keeping our heart rate up and motivating one another pushing through each set, it was good. Abs were funny because between the three of us we are: 6’3”, 6’1”, and 6”5; we pretty much took over any area we were working out at, mildly hilarious.  I’ve been eating like mad today and I need to calm down. 

-tz 

So today is a glorious day weather wise and I am very pleased with my graduate professors one week in, a great week thus far. But all is not rainbows and glitter in my world. I am slightly frustrated with myself because I am weighing in at 193 and I want to weigh > 190, ideally less than or equal to 185. I am eating well, seeing gains in the gym, but I am having a hard time shedding the grasa. This weekend will be the first real time I will be around other people I don’t know with my shirt off for an extended period of time. So whatever, some may say I am in good shape, but I, the first, final, and most important opinion; am not satisfied with my physique. We are our worst critic and I hold myself to a higher standard than those around me or even those who don’t share my passion for fitness and lifting weights. I will never impose my ideals on someone else and be like to them, “go to the gym”. But I say that to myself about myself, constantly. The great Arnold Schwarzenegger once said, “The worst thing I could be, is the same as everyone else. I’d hate that.” I believe in this whole heartily. I know it may come off as vain, narcissistic, egotistical, pretentious, pompous and any other number of adjectives. But I don’t give a shit. I don’t. I am those things in some capacity, some more than others. But who isnt?

Simply put I want more, I need to do more, I need to be more proactive at taking the proper steps to taking my physique and health into the upper echelon. I gotta get after it. Enough fluff, down to business:

Shoulders: I want huge delts and fibers everywhere!

1. Clean & Jerk 10/8/6 - 135/155/165 lbs
2. Front Dumbbell Raises 3x5 - 50/55/55 lbs 
3. Later Dumbbell Raises 3x5 - 45 lbs
4. Standing Dumbbell Shoulder Press 3x5 - 50/50/55 lbs
5. Dumbbell Shrugs 3x10 - 95/100/100 lbs
6. Reverse Flys 3x5 - 180/185/190 lbs

Legs: Atlas status, please and thank you.

1. ATG Squats 3x10 - 210/225/230 lbs
2. Front Squats 3x10 - 155/160/165 lbs
3. Single Leg Extensions 3x10 - 80/90/95
4. Single Leg Curls 3x10 - 70/75/75
5. Seated Calf Raises 3x10 - 160/170/180 lbs

TriCeps: 

1. TriCep Bench 3x10 - 155/165/165
2. Dips 10/8/5 - Body Weight(194) + 75 lbs(dip belt) 
3. TriCep Extensions 3x10 - 120 lbs
4. Skull Crushers 3x5 - 100 lbs

I have already said enough, but needed to put it down on digital paper. Mediocrity can for anyone but not for me, I must have more. Work hard Fitblrs’.

-tz 

Haven’t posted a workout since last Friday and I wanted to make sure I did one tonight. Memorial Day Weekend was jammed packed with fun and enjoyable times spent with some of my friends and my boy McKay. I ate a ton of pancakes and meals that incorporated them as well. So this week is a “cleansing” week for all the nonsense that went down while I was in the city.

Exhibit A: An example meal that was prepared this past weekend: Kale Chips with Pancakes and Fried Chicken. It was absolutely delicious! 


….and because of that indulgence and others like it, we are back at it….

Back: 

1. Pull Ups 3x10 - Body Weight
2. Bent over BarBell Rows 3x10 - 100/110/110 lbs
3. Dumbbell Iso Rows 3x10 - 70 lbs
4. Axle Deadlift 3x10 - 215/225/235 lbs
5. Lat Pull Downs 3x10 - 100/110/110 lbs
6. Reverse Flys 3x10 - 165 lbs 
7. High Rows 3x10 - 100/105/110
8. Supermans 3x10 - Body Weight

Chest: 

1. Flat Bench 8/6/4 - 215/225/235 lbs
2. Incline Bench 10/8/5 - 145/155/160 lbs
3. Decline Bench 10/6/4 - 155/165/185 lbs
4. Chest Flys 3x10 - 165 lbs
5. Cable Cross 3x10 - 80 lbs
6. Push Ups @ Home.

BiCeps: 

1. Dumbbell Concentration Curls 3x5 35 lbs 
2. Zottman Curls 3x5 45 lbs
3. Hammer Curls 3x5 50 lbs
4. Wide Grip Angled Bar Curls 3x5 70 lbs

I was at the gym today working out with Reginald again and his abs were taking a beating towards the end of the routine, he is super pissed at the pain but at the same time loving it because he knows it is what needs to be done to shed that Grad school weight, lol. I am going to ween him into the entire ab routine one exercise at a time so he can get acclimated to the whole thing. Squating tomorrow, stoked!

-tz 

So today was in fact an amazing workout session where I saw gains, range of motion improvements and total swag surfing on people in my first late night session (5:30pm) at Gold’s. I am normally out of the gym by 11am-1pm depending on when I wake up. Today though I had some errands to do and a doctors appointment to go analyze some x-rays I had taken a week ago for my shoulder and wrist, which were deemed “sprained”. So when I got back in the crib from running around town, I asked Reginald if he was interested in pumping “ze iron” and he was like, “word”. So off we went. Now I have never been much of a late night lifter mainly because that is when the rush comes in and at my old gym, Baileys, it was a terrible and unproductive ordeal. There are just people EVERYWHERE and zero machines, dumbbells, or stations available. But it was actually kind of pleasant seeing so many bodies in one place all striving for analogous goals: a healthy physique and mental wellness and I even say that about the male gawkers who are at every gym, just checking out the females. While working out I ran into a friend of mine, Twomey and he just so happened to be working on back so he decided to jump in and roll. 

Back: 

1. Pull-Ups 10/10/8 - Bodyweight (next week I am going to wear a weight belt)
2. Bent Over BarBell Rows 3x10 - 100/110/110 lbs GAINS!
3. Low DumbBell Iso Rows 3x10 - 65/70/70 lbs GAINS! 
4. Reverse Flys 3x10 - 165/170/170 lbs GAINS!  
5. Lat Pull Downs 3x10 - 100/100/100 lbs GAINS!
6. High Iso Rows 3x10 - 100/100/100 lbs
7. Supermans 3x30 - Bodyweight

BiCeps: 

1. Zottman Curls 3x10 - 25 lbs dumbbells
2. Concentration Curls 3x10 - 30 lbs dumbbells
3. Hammer Curls 3x10 - 40/45/45 lbs dumbbells

A lot of the back exercises we use our BiCeps as an auxiliary muscle group, so I don’t try to O.D. on them, but I think I will add a couple more on Monday. 

Chest: 

1. Bench Press 10/8/4 - 205/215/225 lbs
2. Incline Bench 3x10 - 135/145/155 lbs
3. Decline Bench 3x10 - 100lbs (my chest was exhausted by this point, I did this last)
4. Machine Flys 3x10 - 165/170/170 lbs GAINS! 
5. Cable Cross 3x10 - 70/70/80 lbs

Typically I would have done a few dumbbell exercises but Reginald’s shoulder was not functioning anymore. Its all good though, he seems really eager to be back in the weight room and I have no problem taking him and putting him on to some real ish! lol. 

After the handful of chest workouts we did a mini ab circuit and then it started to rain. I know, so what? But it was important because we left the sunroof open and so we called it early because of it. No worries though, manana por la manana (in the morning) he and I will both make up for it!

-tz

Meeting more people in the gym, its cool when people come up to you and are like I always see you here, youre in really good shape can I ask you some questions? The ultimate form of flattery, that is a shout out to you, Keith! 

Legs: 

1. Deep Squats 3x6 - 215/220/225 lbs
2. Front Squats 3x10 - 155 lbs
3. Plie db Squats 3x10 - 100 lbs (This shit sounds girly, but its not a game!) 
4. Box Jumps 3x6 - 60+Body Weight lbs
5. Single-Leg Leg Curls 3x6 - 90 lbs
6. Bulgarian db Lunges 3x6 - 55 lbs each hand
7. Seated Calf Raises 3x6 - 135 lbs (please grow!)

Shoulders: 

1. Clean & Jerk 3x8 - 135/140/140
2. Front Raises 3x6 - 45 lbs dumbbells
3. Lateral Raises 3x6 - 35 lbs dumbbells
4. Standing Shoulder Press 3x6 - 55/60/60 dumbbells
5. Reverse Flys 3x6 - 165 lbs
6. Shrugs 3x8 - 110 lbs dumbbells
7. Up-Right Rows 3x6 - 100 lbs

This new workout is leaving me exhausted and satisfied every single time, I like this. Hit up abs, triceps, and this time I didnt forget to get the weight belt for the dips! I only had on a 25 lbs weight on it but I could feel the difference!. After that I peaced out of Gold’s. Still need to figure out how I am going to work on the arms!

-tz

So, I had a fantastic weekend in the ATL seeing a little of Buckhead and what I was told was the Bethesda of ATL (For those of you from DC or MD).  What comes along with great sites, expensive 5 star hotels, and boulevards with expensive boutiques? Good eats! I was unfortunately fortunate enough to eat at some nice ass restaurants while I was there. I had chicken, duck, filets, crab, tiramisu, and well; you get it.  And that is excluding all the desserts :S. But it was all in good fun though, my boy Reginald’s little brother graduated and I got invited down to witness the big event with the fam. 

Now I am back to reality and back to my gym grind, to kind of correct the poor eating choices I made, its like instead of beer goggles and going home with some haggard girl, I did it with food hook-ups. HAHA. I am happy that next week will be the official 1st week of this new workout style, again I am starting staggered mid-way through the week. Either way, I will get it in. Oh and my flag team made the playoffs, first game this saturday, about to get my Randy Moss on these mofo’s! Workout from yesterday:

Back: 

1. Pull Ups 10/8/8 reps - Body Weight (I am seeing progress in and out of the gym!)
2. Bent Over Rows w/ Barbell 3x10 90/95/95 lbs
3. db Iso-Rows 3x10 - 60 lbs
4. Lat Pull Downs 3x10 - 80/90/90 lbs (I want a stronger back!)
5. Reverse Flys 3x10 - 145 lbs
6. Axle Deadlifts 3x10 - 205 lbs
7. High Iso-Rows 3x10 - 90 lbs

Chest:  

1. Flat Bench 8/6/4 reps - 215/220/225 lbs
2. Incline Bench 3x10 - 145 lbs
3. Flys 3x10 - 100 lbs (my shoulder is hurting, I think the car accident is coming around along with my wirst; bullshit!)
4. Cable Cross 3x10 - 80 lbs
5. Incline db Flys 1x10 - 35 lbs (shouider was killing me)
6. Decline Bench - N/A shoulder was done. 
7. Push Ups Failure - Body Weight

First and foremost, fuck the guy who rammed into my car head on destroying my car and what I am guessing now is injuring me in such a way that affects my gym-ing ability, you dick. Fuck it though, going to gym now. Sorry for not posting this last night but I was tired and helping my boy move back in and get settled. Posting some pics when I am back from the gym, legs and shoulders today.  SQUAT, SQUAT, SQUAT, CLEAN&JERK, CLEAN&JERK, CLEAN&JERK

-tz.

Exhausted is how I would like to start this off. Luckily I am now in the comfort of my home with a stomach full of a good healthy din-din, munching on watermelon in gym shorts, chillin’. 

Today was the second day of this new style of working out I decided to use. The main focus of today was Back and Shoulders, I have yet to decide how I am going to divide the arms up, it isnt a big deal but there are exercises on both days that use BiCeps or TriCeps as auxiliary muscle groups. *Kanye Shurg* we’ll see… 

Traditionally, I always do a cardio-only day up on the track with my boy Reezy, this remained true but I was and still am really “feelin’ myself (shout out/RIP Mac Dre)” and decided I was going to push the envelope today.  So on the track today we hit up a workout my boy Reginald likes to do it consists of:

Track Work: 

• Stretching
• Warm-up 400m lap
• Sprint 100m, jog 100m
• Sprint 200m, jog 100m
• Sprint 300m, jog 100m
• Sprint 400m, jog 100m
• Vomit

We did that and decided that we wanted to do a few more 100m sprints just to cap off the workout on a high note. It turned out to be a good idea, for whatever reason I was like, “shit, I am going to hit up the gym after this!” That is just what I did, I stopped at Reezy’s house for a glass of milk and a banana and back on the road I went to Gold’s. Once I got there I jumped into the workout.

Back: 

1. Pull Ups 3x10* 10/8/6 reps - Body Weight
2. Bent Over Row w/ Barbell 3x10 - 90 lbs
3. db(dumbbell) Iso-Rows 3x10 - 60 lbs
4. High Iso-Rows 3x10 - 90 lbs
5. Lat Pull Downs 3x10 - 80 lbs
6. Reverse Flys 3x10 - 145 lbs
7. Axle Deadlifts 3x10 - 205 lbs

Chest: 

1. Flat Bench 3x10* 8/6/4 reps - 205/215/225 lbs
2. Incline Bench 3x10 - 145/155/150 lbs
3. Flys 3x10 - 145/155/160 lbs
4. Cable Cross 3x10 - 80 lbs
5. Incline db Flys 3x10 - 45 lbs
6. Decline Bench 3x10 - 145 lbs
7. Push Ups Failure X3 - Body Weight

Did a spark notes version of abs because at this point I was pretty spent and I had yet more things on my plate to complete…More slave work at my brother’s house, that is right folks more painting and other shit! I already mentioned I am not being paid for this,  right lol? 
 

The picture above is me post the dual workout. I got the text from my brother not to shortly after, its all good though I was only going to go home and do laundry. Got to my brother’s place and I was famished, so I put this together this…

Nothing special, just used what was available to me at his spot. I boiled two eggs, a quarter slice of a beefsteak tomato, a small avocado, a handful of blueberries, a banana, and two bread & butter pickle spears. That yogurt you see in the photo was terrible and I couldn’t eat it. Apologizes for the shitty photos, my blackberry has a 3.2 megapixel cam on it. Well, I guess its back to laundry and then I am Georgia bound tomorrow morning to meet my boy and drive back up the east coast with him. I hope my flag footbal team wins tomorrow morning, if we do, we are in the playoffs for the second season in a row! I do wish I was in D.C. right now though, chillin’ with my girl. But I have got to get things in order and I’m tired as hell! Anyways, see you guys next week!

-tz