tha zillah

So I know recently I was complaining in a post about how the weather has been abysmal and I am such a baby and wont exercise outside. I would like to just place this disclaimer before all of you judge me: I own no cold weather gear.  Now with that said I shall continue, I rode my bike today to the gym because it was nothing but clear skies and sun rays all over the pavement. I will say this though, it was extremely windy out there, a couple times going up some of the hills that I encounter on my way to Golds were intense. I was in that happy birthday groove mode in the gym and went H.A.M, which is still one of my favorite gym songs to listen to. Here we go.

Back: 

1. Pull Ups 3x10* - Body Weight
2. V-Bar Lat Pull Downs 3x10 - 100lbs
3. Bent over row w/ Long Bar 3x10 - 80lbs
4. Dumbbell Iso-Row 3x10 - 45lbs dumbbells each arm
5. Axle Deadlift 3x10 - 185lbs
6. Supermans 3x10 - Body Weight (opposite arm/opposite Leg/both at a time)
7. Lat Pull downs 3x10 -100lbs

After talking to one my best friends he was truthful enough to critique my body and regions I need to deter focus from and move it towards under developed area, i.e., my back, critical/brutal honesty is good at times especially exercise and fitness at least for me… I am going to actively work on gaining muscle mass on my back and chest. Therefore, I will be adjusting my workout regimen yet again to address these issues. 

Oh and we have a winner! My boy Reezy sent me the low down on a protein shake he uses and completely sold me on it via text, I am going to use it as a meal replacement in the future once it arrives from amazon. Won’t lie though, Supercharged Strawberry isn’t going to do it for me, I am probably search for a Banana flavor if not, fall back to the classic go to pick…Vanilla.

Well anyways, time to cook! Good luck to everyone out there striving for successes and stay focused, keep your eye on the prize!

-tz

This weekend was pretty low-key, I intended it to be that way because I am turning a quarter of a century this week, tomorrow in fact and I wanted to save the festivities till this weekend. I was fortunate enough to spend some time volunteering this weekend at the DC central Kitchen whippn’ work a.k.a. making spaghetti and turkey based red sauce to feed 2,500 people in need with my lady and a bunch of other volunteers. After that I had to go help my older brother paint his new home, so basically Sunday was a day of service for me. It is a shame that the weather is so poor right now, its rainy/cold/dismal outside right now. I have no desire to run or ride my bike outside, so the trainer and treadmill will be seeing a lot of action until the weather provides me with more suitable outdoor activity temperatures. Today was a nice gym session because I got to chill with my homie who is home for a couple weeks away from work(military), so chatting with him and seeing some progress lifting was a good way to start my day. Regardless the weekend has come and gone, now its back to the gym Monday through Friday grind. 

Arms: BiCeps

1. EZ-Bar Curl 3x10 - 80lbs
2. Over Head Cable Curl 3x10 -25lbs each arm
3. Zottman Curl 3x10 - 25lbs dumbbells each arm
4. Hammer Curl 3x10 - 35lbs dumbbells each arm

TriCeps:

1. Skull Crushers 3x10 - 70lbs barbell
2. Dips 3x10 - body weight
3. TriCep Bench 3x10 - 135/140/145lbs
4. Standing TriCep Extension 3x10 - 75lbs dumbbell

1. Single Leg Deadlift 3x10 - 25lbs dumbbells
2. Squat 3x10 - 190/195/200lbs
3. Leg Curls 3x10 - 100lbs
4. Box Jumps 3x10 - body weight
5. Adductor 3x10 - 90lbs
6. Abductor 3x10 - 90lbs

After that went right into the ab workout and followed that up with a nice stretch, today I decided to go ahead a purchase a post workout protein shake I decided to go with Muscle Milk because they had Banana Creme as a flavor and bananas are more or less my favorite fruit, so it made it an easy decision for me. It also has 32g of protein for the entire container, which is hefty, so I was confident in my purchase from Golds Gym.
 

I am curious of the individuals out there that use a daily protein shake as a meal replacement which one do you recommend and why do you use it oppose to its competitors?

-tz