If anyone read my training log last year (I’m pretty sure that no one does) then you remember that I used to work with Mike Keck for my nutrition. It was great and I got really good results. I quit in order to do it on my own for awhile. I managed to put on some size (lots of muscle AND fat) and now I’m rehiring Mike to get my shredded (or at least not as fat). I contacted him yesterday and he already gave me my meal plan. I won’t go into specific foods, timing, partitioning, etc but here are my starting macros:
2632kcal, 290g Protein, 125g Fat, 60 net carbs, not counting veggies in any of this.
I also get one cheat meal shooting for 400g carbs each week.
I’ll go back to my 7 days per week Meadows inspired split.
Today’s training:
4/10/13- Heavy Back
BW- 236
One Arm Kneeling Pulldowns- #16 X 8,8,6,6
Row Machine- 4x8x200, 225, 250, 280 (Stack)
WG Partial Pulldowns- 4x12x180
DB Shrugs- 4x15x100’s
Calf Raises on Leg Press- 4x20x300 (+10 partials on last set)
4/12/13- Light Legs
BW- 233
Back Extensions- 5x12
Adductor- 4x15x120
Leg Press- 5x20x300
Calf Raises on leg press- 5x20x300
Leg Extensions- 5x20x70
4/13/13- Light Back and Cheat Meal
BW- 232 (Matched lowest weight of this diet)
One Arm Kneeling Pulldowns- 5x8x25+mini band
Seated Low Rows- 5x10x75+mini band
Close Grip Pulldowns- 5x12x75+mini band
BB Shrugs- 5x12x225
My cheat meal was a baby shower (bean dip and corn chips, M&M’s with mixed nuts, fruit, hummus w/ veggies, and lime sherbert punch) and a fish fry for my brother’s birthday (fried fish, hushpuppies, fries, slaw, and homemade almond joys).
4/14/13- Skipped training today due to waking up in the middle of the night and not going back to sleep. I think that with my frequency being everyday I shouldn’t lift when my recovery is compromised. It would have been arm day and they get lots of stimulation during the week anyway.
4/15/13- “Heavy” Legs
BW- 235
Smith Squats- 45x8, 135x8, 185x8, 225x5*
*On the 3rd rep with 225 my lower back spasmed. I tried two more reps and it happened again so I terminated the set and moved on to machine stuff. This sucks because I had planned on working up to 315x8 today.
Leg Curls- 4x15x180, 195, 210, 225
Back Extensions- 3x15xBW
Leg Press- 4x15x350
Leg Extensions- 3x15x110
Calf Raises on Leg Press- 3x20x315
4/16/13- Chest
BW- 233
*My elbow has really been bothering me so today I wore sleeves and just tried to go for a pump.
Fly Machine- 4x15x75, 90, 105, 120
Smith Incline- 4x15x135, 155, 175, 155
Chest Press+Band Stretch- 4x15x180
DB Side Raises- 3x20x15’s *Too light
Situps- 3x15xBW
Lateral Raise Machine- 3x35x70
Had my carb-up Friday night. I ate all of my normal meals all day and then ate a Family Size box of Cocoa Pebbles with a half gallon of unsweetened almond milk (350 net carbs).
4/20/13
*The weight and exercises will be a little different because I did this Saturday workout in a commercial gym instead of my garage.
One Arm Kneeling Pulldowns- 5x8x140
Seated Low Rows- 5x10x150
Neutral Grip Pulldowns- 5x12x135
Row Machine- 5x15x130
4/21/13
Rope Pushdowns- 5x12x45
DB Hammers- 5x12x25’s
Overhead Tri Ext- 5x12x50
EZ Curls- 5x12x15
Bar Pushdowns- 5x15x45
Rope Hammers- 5x12x45
*My nutrition remains the same this week except that we’ll be on Vacation from Thursday afternoon through Saturday night. I’ll do the best I can nutritionally and try to keep carbs to Saturday only.
4/22/12
*I decided to test my strength this week. I haven’t pulled over 275 in several months and I wanted to see what I could do.
Deadlifts- 135x4, 225x3, 315x3, 405x1, 500x1 easy
Dead-stop Leg Press- 5x10x300, 315, 330, 345, 400
Leg Curls- 180x15, 210x12, 225x10, 240x8 25 partials
Adductor- 5x10x160
Calf Raises on Leg Press- 3x20x350
Dorsiflexion- 3x40
Donkey Calves on box- 3x25xBW
Dorsiflexion- 3x30
4/23/12
*I decided to test my strength this week. I haven’t benched over 225 (except once) in several months and I wanted to see what I could do. This was the easiest that 405 has ever went up in my life.
Bench- 135x3, 225x3, 315x1, 365x1, 405x1 easy
Smith Incline- 5x12x135, 155, 175, 175, 175
Chest Press Band Stretch- 5x12x180
Fly Machine- 5x15x90
Rope Pushdowns- 5x15x#8
DB Side Raises- 3x20x15’s
Situps- 3x15
Lateral Raise Machine- 3x35x70
Leg Raises- 3x15
4/24/13
BW- 231 (New low weight on this cut)
One Arm Kneeling Pulldowns- 5x8x#12
Row Machine- 5x10x225
Meadows Downs- 5x12x180
DB Pullovers- 5x15x50 (These suck and I’ll be doing straight arm pulldowns instead)
DB Hammers- 5x15x20’s
Calf Raises on Leg Press- 3x20x350
Dorsiflexion- 3x40
Donkey Calves on box- 3x25xBW
Dorsiflexion- 3x30
4/25/13
BW- 231
Back Extensions- 5x10xBW
Adductor- 5x10x160
One-leg Leg press- 5x15x135
Leg Ext- 5x20x110
*Started vacation this evening so diet will be more relaxed for a few days.
4/26/13
*Training at condo fitness center.
Chest Press- 5x10
Pushups- 5x15
Band Fly- 5x20
Side Delt Raises- 5x20
Rope Pushdowns- 5x20
4/27/13
*Training at condo fitness center.
Pulldowns- 5x10
Chest Supported Rows- 5x10
Face Pulls- 5x15
Rear Delt Raises- 5x20
4/28/13
*Back on diet.
Rope Pushdowns- 5x12x45
DB Hammers- 5x12x25’s
Overhead Tri Ext- 5x12x50
EZ Curls- 5x12x50
Bar Pushdowns- 5x15x45
Rope Hammers- 5x12x45
4/29/13
BW- 238
Leg Curls- 4x10x225 + 25 partials on last set
Smith Squats- 4x8x225 + 135x8 drop on last set
Romanians- 4x10x185
Leg Press- 225x50,40,30,20
4/30/13
BW- 234
*Virtually no sleep so this ruins training/nutrition most of the week.
Chest Press- 5x10x195
Smith Incline- 5x12x165
Pec Minor Dips + Band Stretch- 5x15
Fly Machine- 5x15x105
Rope Pushdowns- 5x15x#8
5/1/13
BW- 236
*Back off diet.
One Arm Kneeling Pulldowns- 4x8x#12
Chest Supported Rows- 4x10x225
Pulldowns- 4x10x185
Straight Arm Pulldowns- 4x15x#8
DB Hammers- 4x15x20’w
5/2/13
Rest
5/3/13
*Doubled up on training today.
AM Session:
Back Ext- 5x12
Adductor- 5x15
Dead Stop Leg press- 5x10x350
Leg Ext- 5x20x90
PM Session:
Chest Press- 5x10x210
DB Incline- 5x12x70’s
Cable Fly- 5x15x#5
DB Side Delt- 5x15x20’s
Fly Machine- 5x20x90
Lateral Raise Machine- 5x20x90
5/4/13
Rest
5/5/13
Rope Pushdowns- 5x15x45
DB Hammers- 5x15x25’s
DB Tri Ext- 5x15x25’s
EZ Curls- 5x15x50
Bar Pushdowns- 5x20x45
Rope Hammers- 5x12x45
5/6/13
BW- 240!
*BACK ON DIET.
Leg Curls- 4x10x225 + 25 partials on last set
Smith Squats- 4x8x225 + 135x8 drop on last set
RDL- 4x10x185 + 135x10 drop on last set
Leg Press- 250x50,40,30,20
Calf Raises on Leg Press- 3x20x350
Dorsiflexion- 3x40
Donkey Calves on Box- 3x25xBW
Dorsiflexion- 3x30
5/7/13
DB Incline- 3x8x70’s, 80’s, 90’s, 100’s X 15
BB Bench- 4x8x225
Chest Press+Band Stretch- 4x12x180
Fly Machine- 4x15x90
Rope Pushdowns- 4x15x#8
*Second Session:
DB Side Delt- 3x15x25’s
Situps- 3x15
Lateral Raise Machine- 3x35x90
Leg Raises- 3x15
5/8/13
BW- 239
DB Rows- 4x8x70, 80, 90, 100
Row Machine- 4x10x225, 245, 265, 280
Pulldowns- 4x12x180
Straight Arm Pulldowns- 4x15x#10
DB Hammers- 4x15x25’s
*Second Session:
Calves on Leg PRess- 5x20x350
Dorsiflexion- 5xFailure
5/9/13
*Back off diet.
Back Extensions- 5x15
Adductor- 5x15x135
One-Leg Leg Press- 5x15x135
Leg Extensions- 5x15x110
*Second Session:
Lying Rear Delt Raises- 3x15x15’s
Plank- 3x20 seconds
Pullaparts- 3x30
Band Hold- 3x20 seconds per side
5/10/13
Chest Press Machine- 5x15x155
Fly Machine- 5x15x90
Overhead Band Stretch- 5x10
Pec Minor dips- 5x15
Cable Fly- 5x15x#5
One Arm Reverse Pushdowns- 5x20x#5
5/11/13
Rest
5/12/13
*Back on diet. Mike has started me back on a Modified Warrior Diet template.
V-Bar Pushdowns- 5x15x50
DB Hammers- 5x15x25’s
DB Tri Ext- 5x15x25’s
BB Curls- 5x15x45
Bar Pushdowns- 5x15x50
Bar Cable Curls- 5x15x50
5/15/13
BW- 241
*I didn’t really feel like doing anything so this was more of a “punch the clock” workout.
Low Row Machine- 4x8x210
High Row Machine- 4x10x180
Inverted Rows- 4x12xBW
Face Pulls- 4x20x#8
5/16/13
BW- 238
*Almost didn’t lift today either. I either need to NOT lift heavy on deads/bench Mon/Tues or just cut back volume to get used to the weights. I haven’t decided which yet. I’m really enjoying the diet and it wasn’t that hard to get back used to shakes all day.
Back Extensions- 5x15
Adductor- 5x15x120
Dead-stop leg press- 5x10xSTACK
Leg Ext- 5x20x110
