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Progress & Goals
162.6 Lbs.
LEAN BODY MASS
10.4 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
My workout routine, like my diet, is always changing. Here is an example of what I do now. I incorporate cardio about 3 or 5 times a week.
Day 1 (Chest):
Flat barbell bench (4 sets, 15 reps, 60 second break)
Incline dumbbell bench (4 sets, 15 reps, 60 second break)
Weighted Dips (4 sets, 15 reps, 60 second break)
Flies (4 sets, 15 reps, 60 second break)
Decline dumbbell bench (4 sets, 15 reps, 60 second break)
Push ups (2 sets until failure followed by as many possible push-ups with knees on the ground)
Day 2 (Triceps and Biceps):
Close grip bench (4 sets, 15 reps, 60 second break)
EZ bar skull crushers (4 sets, 15 reps, 60 second break)
Triceps pushdown (4 sets, 15 reps, 60 second break)
Barbell curls (4 sets, 15 reps, 60 second break)
Barbell 21’s (2 sets, 7 lower ½ reps, 7 upper ½ reps, and 7 full reps, )
Alternating dumbbell curls (4 sets, 15 reps, 60 second break)
Triceps extension (4 sets, 15 reps, 60 second break)
Preacher curls (4 sets, 15 reps, 60 second break)
Day 3 (Shoulders, traps, abs):
Shoulder press (4 sets, 15 reps, 60 second break)
Upright row (4 sets, 15 reps, 60 second break)
Side lateral raise (4 sets, 15 reps, 60 second break)
Front Dumbbell raises (4 sets, 15 reps, 60 second break)
Arnoldpresses (4 sets, 15 reps, 60 second break)
Barbell shrugs (4 sets, 15 reps, 60 second break)
Leg raises (4 sets, 15 reps, 60 second break)
Crunches on exercise ball (4 sets, 15 reps, 60 second break)
Day 4 (Back):
Pull ups (4 sets, 15 reps, 60 second break)
Bent over rows (4 sets, 15 reps, 60 second break)
Pull downs (4 sets, 15 reps, 60 second break)
Seated rows (4 sets, 15 reps, 60 second break)
Dumbbell rows (4 sets, 15 reps, 60 second break)
Chip ups (4 sets, 15 reps, 60 second break)
Deadlifts (4 sets, 15 reps, 60 second break)
Day 5 (Legs):
Warm-up on bike (5 minutes)
Leg extensions (4 sets, 15 reps, 60 second break) I do these before squats so I don’t have to go as heavy on squats because I have a bad knee
Squats (4 sets, 15 reps, 60 second break)
Hamstring curls (4 sets, 15 reps, 60 second break)
Leg press (4 sets, 15 reps, 60 second break)
Hack squat (4 sets, 15 reps, 60 second break)
Rest (sometimes I’ll skip rest days depending on how I feel)
Repeat
My Nutrition Program View My Full Nutrition Program
My diet is always changing. I regularly switch up the types of food I eat, but here is my current meal plan. 41% carbs 36% pro 23% fat
Meal 1:
2 eggs
4 egg whites
½ cup oats
1/3 cup oat bran
1 tablespoon wheat germ
Meal 2:
30 grams of protein from chicken
1 Tablespoon olive oil
1 cup green beans
Meal 3:
30 grams of protein from chicken
1 Tablespoon olive oil
1 cup green beans
Meal 4:
Can of tuna
1 hard boiled egg
1 cup mixed vegetables
Meal 5 (pre-workout):
5 egg whites
1 cup oats
1/3 cup oat bran
2 tablespoons wheat germ
Meal 6 (post workout):
1 scoop ON Good Standard 100% Whey Protein
50-60 grams of carbohydrates – I change up the carb source for various kinds of shakes (e.g. Gatorade, milk, maltodextrin, juices, or oats)
Meal 7:
Chicken
Large sweet potato or brown rice
1 cup mixed veggies
Salad
Meal 8:
Cottage cheese
2-3 scoops S.A.N Infusion
Handful of almonds
Natural sweetener – I use stevia
My Supplement Program View My Full Supplement Program
What I use to supplement my diet.
SciVation Xtend BCAAs (intra-workout)
Optimum Gold Standard 100% Whey Protein (post-workout), or Dymatize Iso 100
VitargoS2 (post-workout)
ProMera Con-Cret, or BEAST Creature
Multi-Vitamin Animal Pak
Optimum Fish Oils Softgels
2 – 3 scoops S.A.N Infusion (before bed)
My Motivation Program View My Full Motivation Program
I = CAN!
I have used the core principles instilled in me by Bodybuilding.com to develop my"I = CAN” equation and attitude (where I is the Impact, C is Consistency, A is Aspirations, and N is Never give up) and applied it to every challenge in my life.
It is a great tool to operationalize daunting problems and conquer them! This profoundly simple equation allowed me to embrace every challenge in my life as an opportunity! Equipped with my “I = CAN” equation/attitude, I have excelled in academics, health, fitness, and my professional career, and I have never looked back!
zane11 updated his body fat from 6% to 6%, no change in 10 days.
2 hours ago | Like
zane11 updated his weight from 173 Lbs. to 173 Lbs., no change in 10 days.
2 hours ago | Like
zane11 Check out my new video on abs and let me know what you think! http://www.youtube.com/watch?v=TAOV2yoyOFs&feature=youtu.be
May 23, 2013 | Like
zane11 Feeding time...grilled chicken, hard boiled egg, and sautéed veggies all on top of mixed greens and beans with my homemade dressing!
May 13, 2013 | Like
zane11 HEY MOMS! Submit a pic of you & your kids (or baby bump) being active on Instagram (#momsB_elite & @zhadzick) to win $100 worth of prizes
May 11, 2013 | LikeVisitor Comments
zane11 measured his arms at 16 in., no change in 164 days and measured 7 other body parts.