Vital Stats
Name: Zach Boyers
Email: zachboyers@live.com
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Before: |
After: |
Why I Got Started
After senior track season, I was semi-disappointed to how the season ended. I was always looked at as "that skinny kid". The whole season I was sore and not running my best, and I attribute this to not training properly before the season started.
In the end we still broke a school record in the 4x200 relay, and I placed 6th in the district in the 200-meter dash. I thought I may want to run track in college, and I was offered to try out for the team at Cal Poly, but decided to stay closer to home and go to UT at Austin.
I emailed the track coach there with some times, and he called and left a message about wanting me to tryout for the team. The day after the district meet, since I didn't qualify for regionals in any open or relay events like I did my junior year, I immediately hit the gym to train for trying out for a college team.
I had no idea what I was doing, I worked every muscle group every day, yet still made some progress. In August before I moved up to Austin, I called the coach about when I would get my chance to try out for the team, and he informed me that my spot had been filled already. I was disappointed, but at the same time not.
I realized that lifting weights, working out, and training were what I really enjoyed doing. Ever since, I have been eating right and training right and seeing much better results.
I have no aspirations to ever be a true bodybuilder, but I do love working my body to its full potential.
Click To Enlarge. I immediately hit the gym to train for trying out for a college team.
How I Did It
Being completely dedicated and making sacrifices is the surest way to make great gains quicker.
Also, learning how to diet and what works best for your body is very important.
Click To Enlarge. Being completely dedicated and making sacrifices is the
surest way to make great gains quicker.
Supplements
15-30 Min. Pre Workout:
- NO supplement: 1 scoop
Post Workout:
- Mass Gainer: 1.5 scoops
- Whey Protein: 1 scoop
Diet
Meal 1:
- 4 Scrambled Eggs
- 2.4oz Cliff Builder's Bar
Meal 2:
- Sandwich with 8oz Chicken/Turkey on 2 slices Wheat Bread
Meal 3:
- 2.4oz Cliff Builder's Bar
Meal 4:
- Whole Wheat Wrap with 8oz Chicken/Turkey
Meal 5:
- 4.5oz Tuna
- 1 handful Crackers
Meal 6:
- 2.4oz Cliff Builder's Bar
Meal 7: Before Bed
- 1 scoop (40g) Whey Protein
Training
Day 1: Chest/Shoulders/Obliques
Superset:
- Cable Flyes: 3 sets of 8-12 reps
- Pushups: 3 sets of 15 reps
- Incline Dumbbell Press: 3 add sets of 8-10 reps
- Decline Bench Press: 3 add sets of 8-10 reps
- Barbell Bench Press: 3 add sets of 8-10 reps
- Bent Arm Dumbbell Pullover: 3 add sets of 8-10 reps
Superset:
- Weighted Chest Dips: 3 add sets of 8-10 reps
- Pushups: 3 sets of 15 reps
- Barbell Shoulder Press: 3 add sets of 8-10 reps
- Dumbbell Military Press: 3 add sets of 8-10 reps
Circuit:
- Dumbbell Side Bend: 3 sets of 15 reps, 15 Pushups between sets, repeat twice
- Oblique Twisters: 3 sets of 15 reps each side, repeat twice
Day 2: Back/Legs/Abs
- Lat Pulldown: 1 drop set of 8-10 reps, 2 sets of 8-10 reps
- Seated Machine/Cable Row: 1 drop set of 8-10 reps, 2 sets of 8-10 reps
- Rear Delt Raise: 3 add sets of 8-10 reps
- Lying T-Bar Row: 3 sets of 8-10 reps
- Weighted Pull Ups: 3 sets of 8-10 reps
- Dumbbell Shrugs: 3 sets of 15 reps
- Wide Grip Chin Ups: 3 sets of 10 reps
- Calf Press: 3 sets of 30 reps sets, repeat twice
- Calf Raises: 3 sets of 20 reps, repeat twice
Superset:
- Squat: 3 sets of 15 reps
- Pull-ups: 3 sets of 10 reps
- Goblet Squats with Dumbbell: 3 sets of 20 reps
- Leg Extensions: 3 add sets of 15 reps
- Decline Bench Leg Raise and Reverse Crunch: 3 add sets of 12 reps, repeat twice
- Hanging Straight Leg Raises: 3 sets of 8-12 reps, repeat twice
- Straight Leg Raise on Parallel Bars: 3 sets of 15-20 reps, repeat twice
Day 3: Triceps/Obliques
- Warm up: Standing Bent Over Two Arms Tricep Extension: 1 set of 20 reps
- Flat Bench Tricep Extensions with Barbell: 3 add sets of 8-10 reps
Superset:
- Weighted Tricep Dips: 3 sets of 8-12 reps, repeat Twice.
- Pushups: 3 sets of 10 reps
- Tricep Cable Pulldown with Rope: 3 add sets of 8-10 reps
- Cable Reverse Grip Tricep Pushdown: 3 add sets of 8-10 reps
- Seated Tricep Press: 3 add sets of 8-10 reps
Circuit:
- Dumbbell Side Bend: 3 sets of 15 reps, 15 Pushups between sets, repeat twice
- Oblique Twisters: 3 sets of 15 reps each side, repeat twice
Day 4: Biceps/Legs/Abs
- Warm up: Hammer Curl: 3 add sets of 12 reps
- Preacher Curls: 4 add sets of 8-10 reps
- Reverse Grip EZ Bar Curl: 3 sets of 8-12 reps, repeat twice
- Cable Hammer Curls with Rope: 3 add sets of 8-10 reps
- Cable Standing Bar Curls: 3 add sets of 8-10 reps
- Seated Alternating Bicep Curl: 3 add sets of 15-20 reps
- Standing EZ Bar Curls: 3 add sets of 8-10 reps
- Calf Press: 3 sets of 30 reps sets, repeat twice
- Calf Raises: 3 sets of 20 reps, repeat twice
Superset:
- Squat: 3 sets of 15 reps
- Pull-ups: 3 sets of 10 reps
- Goblet Squats with Dumbbell: 3 sets of 20 reps
- Leg Extensions: 3 add sets of 15 reps
Circuit:
- Dumbbell Side Bend: 3 sets of 15 reps, 15 Pushups between sets, repeat twice
- Oblique Twisters: 3 sets of 15 reps each side, repeat twice
Day 5: Cardio Only or Off
- 10 min warmup/stretching, HIT Cardio (Uphill sprints): 40 yards 30-40x
Day 6: Start Day 1 Routine Again
Day 7: Start Day 2 Routine Again
Suggestions for Others
Know what your goals are and train accordingly, and don't always listen to other people when they say "this is the way you HAVE to do something", there are always multiple ways of getting to where you want to be.
Experiment with your body and find out what works best for you.