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Amateur Bodybuilder Of The Week: Bigger Is

Better!
Amateur Bodybuilder Of The Week
April 05, 2019 • 10 min read

Wrestling prepared Zachary for brutal competition diets and intense training sessions. See how his conditioning
experience paid off!

Q How Did Your Bodybuilding Journey

Begin?
Name: Zachary Mitchell
I started bodybuilding in high school for sports. Football,
E-Mail: Zmitch24@yahoo.com
lacrosse, and wrestling were my primary sports and I was
BodySpace: zachmitchell
drawn to the weight room to get bigger and become the fittest
Location: Douglassville, Pennsylvania
kid at my high school. I spent countless hours in the gym to get
Age: 20 Height: 5'10"
better at sports.
Weight: 175 lbs off, 165 lbs contest
I loved seeing my body progress after lots of hard work in the Years Bodybuilding: 1
weight room . I was a small kid growing up and always cut
weight for wrestling season, so big gains weren't possible
because my diet was inconsistent. I didn't gain size until my senior year of wrestling was complete and I focused
on building mass and eating.

During my first two years of college lacrosse, I put on more size but stayed lean and cut because of practice. A
couple friends from my hometown gym told me to do a bodybuilding show and I researched which shows would
be best for my physique. The NABBA was perfect because it has a show and class that fit me well.

My first show was The Keystone Classic in Lancaster, Pennsylvania, where I took first place in the men's athletic
body class.

What Workout Regimen Delivered the Best Results?

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 Day 1:
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Treadmill Walk

10-minute warm-up

Leg Press

2 warm-up sets, 3 sets of 12-15 reps

Hamstring Curls

1 warm-up set, 3 sets of 12-15 reps

Lying Hamstring Curls

1 warm-up set, 3 sets of 12-15 reps

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 Leg Extensions

1 warm-up set, 2 sets of 15-20 reps

Squats

1 warm-up set, 3 sets of 15-20 reps

Cable Crunches

5 sets to failure

Russian Twists

5 sets to failure

Printable Page PDF Document

Day 2: Chest/Triceps/Abs

Treadmill Walk

10-minute warm-up

Dumbbell Bench Press

2 warm-up sets, 3 sets of 8-10 reps

Incline Flyes
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 1 warm-up set, 2 sets of 10-15 reps

Straight-Arm Pull-Overs

1 warm-up set, 2 sets of 10-12 reps

Overhead Dumbbell Extensions

2 warm-up sets, 3 sets of 10-12 reps

Rope Extensions

1 warm-up set, 3 sets of 10-12 reps

Skull Crushers

1 warm-up set, 3 sets of 10-12 reps

Leg Raise

5 sets to failure

Windshield Wipers

5 sets to failure

Printable Page PDF Document

Day 3: Rest
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Day 4: Back/Biceps/Abs

Treadmill Walk

10-minute warm-up

Lat Pull-Downs

2 warm-up sets, 3 sets of 8-10 reps

Lat Pull-Downs Behind The Head

1 warm-up set, 3 sets of 8-10 reps

Bent-Over Barbell Rows

1 warm-up set, 3 sets of 10-12 reps

Hyperextensions

1 warm-up set, 2 sets of 10-12 reps

Straight-Arm Pull-Downs

1 warm-up set, 3 sets of 10-15 reps

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 Concentration Curls

2 warm-up sets, 3 sets of 12-15 reps each arm

Dumbbell Alternating Curls

1 warm-up set, 3 sets of 12-15 reps each arm

Drag Curls

1 warm-up set, 2 sets of 12-15 reps

Cable Crunches

5 sets to failure

Russian Twists

5 sets to failure

Printable Page PDF Document

Day 5: Shoulders/Calves/Abs

Treadmill Walk

10-minute warm-up

Seated Military Press

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 2 warm-up sets, 3 sets of 6-8 reps

Lateral Raise

1 warm-up set, 3 sets of 12-15 reps

Upright Barbell Rows

1 warm-up set, 3 sets of 12-15 reps

Reverse Flyes

1 warm-up set, 3 sets of 12-15 reps

Dumbbell Shrugs

5 sets to failure

Leg Raise

5 sets to failure

Windshield Wipers

5 sets to failure

Printable Page PDF Document

Day 6 & 7: Rest

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 Amateurs Of The Week
Main Page
Bodybuilding.com honors amateurs across all
categories for their hard work, dedication, and great
physiques. Learn how our featured amateurs built their
bodies and hit their goals!
What Nutrition Plan Fueled Your Body?
Meal 1

Eggs

4 eggs

Peanut Butter

1 serving

Oats

2 ounces

Meal 2: Post-Workout

BSN Syntha-6

1 serving

Meal 3

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 1 serving

BSN Syntha-6

1 serving

Meal 4

Chicken

8 ounces

Brown Rice

8 ounces

Meal 5

Turkey

8 ounces

Fruit

1 serving

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Protein Bar
 1 bar

Meal 6

Turkey

8 ounces

Fruit

1 serving

Meal 7

Steak

8 ounces

Sweet Potato

1 potato

Baked Potato

1 potato

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Spinach
 1 serving

Meal 8: Before Bed

Casein Protein

1 serving

What Supplements Gave You the Greatest Gains?

With Meal 1

Multivitamin

Fish Oil

Pre-Workout

MusclePharm Assault

Post-Workout

BSN Syntha-6

Micronized Creatine
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 BCAAs

With Meal 3

BSN Syntha-6

Fish Oil

Before Bed

Casein Protein

1 serving

How Did Your Passion for Bodybuilding

Emerge?
The fascinating part of bodybuilding is that it's a single-athlete
sport. There are no teammates to blame mistakes on. It was
only me and my opponent on the wrestling mat. Bodybuilding
is similar because it's only me and other contestants on the
stage. It's my duty to make sure my body is far and beyond the
best on stage. I can't make excuses. The reward is much
greater when you succeed in an individual sport.

What/Who Motivated You to Be a Bodybuilder?

My motivation came from people who said I wouldn't do well.
People constantly said I wasn't big enough to win a contest.
When I said I considered doing a show, everyone laughed
under their breath and brought me down. That made me work
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harder and focus on my diet and workout regimen to prove them wrong.

Where Did You Go for Inspiration?

When I had a bad day and didn't want to go to the gym or eat healthy, I relied on my close friends, girlfriend, and
trainer. They always pushed me, even if I was beat tired and had no energy. They changed their plans to get me
in the gym. I thought about how much time and effort I put into the diet and gruesome workouts to reclaim my
focus.

I want to thank Zack Robinson, Nate Soto, and Victoria Rost. They always supported me and believed I had a
chance to win. Special thanks go to my trainers, Kevin Perrine and Tyler Herz. Without them, none of this would
be possible. They taught me everything I know about bodybuilding and made my first experience great.

What Are Your Future Bodybuilding Plans?

I plan to continue competing in the NABBA for another year and then train hard to get bigger, stronger, and
leaner to compete in the NPC. From there, I will take my bodybuilding career day by day and see where I end
up.

What Is the Most Important Bodybuilding Tip?

Don't listen to what negative people say about your physique.
Many people don't want to compete because they're afraid what
people think. The primary focus of your first show is to gain
experience. Get the experience and enjoy the ride.

Who Is Your Favorite Bodybuilder?

Ulisses Williams Jr. is one of the first bodybuilders I discovered. I
wish to obtain a physique close to his because he did it completely
naturally.

How Did Bodybuilding.com Help You Reach Your

Goals?
Bodybuilding.com is the only place I go to buy supplements. It's the
best site to find everything a bodybuilder needs to compete and it's
easy on my wallet. BodySpace is an amazing way to keep track of
my goals and see the gains I make over time. I get all of my workouts from Bodybuilding.com. There's no better
place to get workouts.

What Music Pumps You Up To Exercise?

1. "All Signs Point To Lauderdale" by A Day To Remember

2. "Party Hard" by Andrew W.K.
3. "Run This Town" by Rihanna (Feat. Jay-Z and E.S. Posthumus)
4. "Requiem For A Dream"60+ by
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Clint Mansell
 5. "300 Orchestra" By Jorge Quintero

ABOUT THE AUTHOR

Amateur Bodybuilder Of The Week

Our Amateur Bodybuilder of the Week has the extraordinary qualities to endure the pain and
discipline of bodybuilding. Of course, he/she also...
View All Articles By This Author

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Comments

wllabvall
Great job Zach! The best thing about this site is the motivation, knowledge, and inspiration that is freely
offered.. Hoping that I will be ready to compete by the end of next year.

August 31st, 2013 • Report • Reply

fadi84 (Fahad Badar)

Nice Job man :)

August 29th, 2013 • Report • Reply

Lil_Denni (Denis)
Great job man! good luck to you!

August 28th, 2013 • Report • Reply

zachmitchell
Just a trophy and thanks guys, appreciate it.

August 28th, 2013 • Report • Reply

wtsall (Tyler)
nice job, really impressive!

August 28th, 2013 • Report • Reply

palmer019 (reginald palmer)

excellent physique and great that you came first, was there a prize for first place?

August 27th, 2013 • Report • Reply

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