zachdaripper’s BodyBlog

Preworkout Meal: Chicken Breast, Rice, Salad.

Supplements: SP250, Anavol, and Glutamine (pre), Purple Wrath (during),  Optimum Whey and Glutamine (post)

Back:

Chin-Ups 10, 8 (slow reps) superset with Stiff Arm P.D’s 100-10X, 10X.

Widegrip Pull Ups: 7, 5X (slow reps)

Bent Over Rows: 185- 8X, 8X

Cable Rows: 200- 10X, 8X; 180-10X (slow)
SLDL: 225-5X, 255-9X

Stiff-Arm Pull Downs: 115-13X; 120- 10X

Traps:

Shrugs: 295-10X (slow)

Behind Back Shrugs: 205-10X (slow); 225-10X (slow)

Core:

Gut Wrenches with 50lbs on end of barbell- 2 sets of 10 each side

Cable Crunches: 140- 2 X 15

Swiss Ball V-Ups: 2 X 10

Swiss Ball Leg Raise: 2 X 20

Cable Crunch: 140- 10X
I was pleased with my workout tonight. I pushed myself hard, I still can’t seem to get where I want to go with my lats.   The mix of SP250 and PW is no longer upsetting my stomach, thank goodness.  I’m getting a lot of energy and pump using both.

Perseverance must finish its work so that you may be mature and complete, not lacking anything. -James 1:4

I must confess, I hate squats.  I really hate leg workouts in general, even though my legs are naturally large and are definitely a strong point.  But I’ve decided if I’m really going to try to get to my peak shape, to doing the best that I can do, I HAVE to include this essential exercise.  I probably haven’t done squats since freshman year of college, so needless to say I was a bit nervous, but adrenaline got going and I got over that.  When I got done I was fairly happy with what I pushed:

225-10X

275-8X.

Then went and did 30 minutes on the treadmill.  Its a great feeling when you’ve completed the workouts you hate doing, and now I get to look forward to the weekend!

My back/traps workout today was great.  I don’t feel like moving right now, in fact I’m struggling to type this as we speak.  I really pushed myself, especially since its a strong point and a weak point.  Here’s how it went:

Bent Over Rows: 2 sets: 170-10X, 180-8X

Chin Ups (lats): 7, 8 slow reps (stretching the lats in between)
SLDL: 225-5X, 250-10X

Pullovers (lats): 90-10X, 8X (stretching in between)

Shrugs: 295-10x, 315-10x

Ab Rolls: 3X12

Supplements: Preworkout: Cytosport Fast Twitch (use this on back days b/c I get sick with SP250 with this workout)

During: Controlled Labs Purple Wrath (1st use, tastes great, weird feeling in the stomach now)

Postworkout: 2 scoops of 6 star Whey Protein
Exhausted physically sitting at work now. But it reengergizes me mentally for the rest of the afternoon.

"Since God assured us, ‘I’ll never let you down, never walk off and leave you,’ we can boldly quote: God is there, ready to help; I’m FEARLESS no matter what.  Who or what can get to me?" Hebrews 13:6