| Name: Zachary Williams
Weight: 185 lbs
[ Q ] Tell us a little about yourself. What is your position at BB.com? How long have you worked here?
I started working at the Bodybuilding.com warehouse in Midway, FL shortly after I moved to Tallahassee for school. When I saw that there was a position for shipping specialist at a place that I had loved for the past couple of years I was ecstatic. It truly is the best job I've ever had. I'm also amazed at how many people just order free samples and nothing else.
[ Q ] What was your workout/fitness/nutrition level before working at BB.com?
I'm in the gym almost every day of the week; I have to force myself on days to not go so I don't overtrain. Starting work at Bodybuilding.com my nutrition has dramatically improved. I plan my diet out very thoroughly, aside from the bag of jalapeno chips I just ate.
[ Q ] What does your workout routine consist of now?
I like to incorporate a lot of different types of weight training to switch things up and always have my muscles guessing. Switching between high and low reps, drop sets, negatives, etc.
I change my workouts weekly but I generally stick to these core workouts. Luckily my roommate likes to work out as much as I do so we keep each other motivated. If he's not there to spot me, my lovely girlfriend does. I generally like to start with whatever involves the most weight, usually a compound movement. Most of the exercises I go extremely slow and try to focus hard on the contraction and negative parts of the movement.
Day 1: Back
- Barbell Rows: 4 sets of 8-15 reps
- T-Bar Rows: 4 sets of 6-15 reps
- Wide Grip Pulldowns: 3 sets of 8-15 reps
- Reverse Grip Barbell Row: 3 sets of 6-12 reps
- Pull-Ups: 3 sets to failure
Day 2: Chest/Calves
- Bench Press: 4 sets of 6-12 reps
- Incline Dumbbell Press: 4 sets of 8-12 reps
- Machine Bench Press: 3 sets of 8-15 reps
- Incline Flyes: 3 sets of 10-15 reps
- Cable Flyes: 3 sets of 10-15 reps
- Standing Calf Raises: 6 sets of 12-25 reps
Day 3: Legs
- Squats: 5 sets of 8-15 reps
- Leg Press: 4 sets of 8-15 reps
- Leg Extension: 4 sets of 8-15 reps
- Seated Leg Curl: 4 sets of 8-15 reps
- Lying Leg Curl: 4 sets of 8-15 reps
- Stiff Legged Deadlifts: 3 sets of 8-15 reps
Day 4: Off
Day 5: Arms
- Triceps Pressdowns: 4 sets of 8-12 reps
- Two Arm Dumbbell Extension: 4 sets 8-15 reps
- Close Grip Bench Press: 3 sets of 8-12 reps
- One Arm Dumbbell Extension: 3 sets of 8-15 reps
- Standing Barbell Curl: 4 sets of 8-12 reps
- Preacher Barbell Curl: 4 sets 8-15 reps
- Barbell Curl 21s: 3 sets of 21 reps
- Hammer Curls: 3 sets 8-12 reps
Day 6: Off
Day 7: Shoulders/Traps
Click To Enlarge.
Most Of The Exercises I Go Extremely Slow And Try To
Focus On The Contraction And Negative Parts Of The Movement.
[ Q ] What does your diet consist of now?
I usually try to eat very healthy and drink a lot of water, but it's hard to stick to it when there is a sale on cookies.
- 1 PB&J sandwich with 2 tbsp peanut butter, 1 tbsp jelly, 2 slices whole wheat
- 1 cup yogurt
- 60g weight gainer protein shake
Meal 4: Pre-Workout
- 30g protein shake
Meal 5: Post-Workout
- 2 scoops Gaspari Myofusion
- 2 scoops ON Gold Standard Casein
[ Q ] What supplements have helped you reach your goals?
I have found the best product for me post workout is Anabolic Halo with a protein shake 30 minutes after. Arginine has also helped out a lot through workouts by preventing lactic acid build up as fast, making it easier to workout longer and harder.
Between Meals And Pre-Workout:
- Nitrix: 3 tabs
- Gaspari SuperPump250: 1 scoop
- 2 scoops ON Gold Standard Casein
[ Q ] What is it like working at BB.com? Does it create a helpful fitness environment?
I have worked a number of jobs and working at BB.com is by far the best one. I also am very passionate about the job since I know a lot of the company and the products. I take a lot of pride in my job and I feel lucky every day to work there. The management at BB.com stresses the importance of living a healthy lifestyle and promoting wellness within the company as well as to others.
[ Q ] How does the Bodybuilding.com environment influence your health, fitness and appearance goals?
Being around that has helped me become the person I am today. It has helped me keep focus on striving toward excellence. Also seeing how many people from all different parts of the world take their health as serious as I do makes it a worthwhile job.
[ Q ] What are your co-workers like?
Hardworking and fun to be around.
[ Q ] Did someone from Bodybuilding.com inspire you to reach your goals?
My supervisor even before being hired told me how much he believed I would be good at this job seeing as how I took good care of myself. The management stresses telling others about the company and to take their health seriously.
[ Q ] Have you inspired others with your new look and attitude?
I always bring the same look and attitude, so definitely yes.
[ Q ] What is your favorite feature on the BB.com website?
BodySpace, it allows you to talk to people wondering the same things and having professionals give you advice and what to expect.
[ Q ] How does BB.com help to motivate/support you?
Click To Enlarge.
Most Of My Training And Nutrition I've Learned
From Articles And Post On The Website.
[ Q ] Does practicing the bodybuilding lifestyle improve the productivity of Bodybuilding.com? If so, how?
I believe so because bodybuilding involves extreme dedication in many different ways and you have to be a very well focused individual to live the lifestyle.
[ Q ] What are your future goals? Do you think working for BB.com will help you reach them?
I'd love to be even more massive, so yes.
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