Zach's Anabolic Diet Training Log

Training Training Logs
261

I know I’ve been switching things back and forth in my training lately. I’m just tired, bored, and need something different. I’m thinking of switching back to a 5/3/1 variation. I’m currently reading Jim Wendler’s Beyond 5/3/1 so I’ll probably be fine tuning my training depending on which variation I choose. I’ll start with just adding in the heavier lifting and go from there.

7/9/13
BW- 234
BB Bench (5’s)- 135, 165, 185, 225, 260, 295
supersetted with:
Pulldowns- 6x10x120

Chest Press + Band Stretch- 5x15x180
supersetted with:
Row Machine- 5x15x180

3x20x#7 Circuit of:
Face Pulls
Pushdowns
Rope Hammers

262

7/10/13
BW- 234
Walk- 30 minutes

*I’m still contemplating where I’ll go with my training. In Wendler’s new book he has a Year of 5/3/1 Challenges. I think this may be a good way to push performance and let fat loss happen as a side effect. ESPECIALLY once I get to the Prowler Challenges.

263

7/12/13
BW- 233
MP- (5’s) 75, 95, 115, 120, 140, then 160x7 (estimated max of 197)
Pulldowns- 5x10x150
supersetted with:
MP- 5x10x75
3x15x15’s Circuit of:
Lying Rear Delt Raises
Dumbbell Tricep Extensions
DB Curls

7/13/13
BW- 233
Abdominal Circumference- 42 inches
Walk- 30 minutes
*Parents stayed the night so they probably don’t want me squatting in my garage at 4am

7/14/13
BW- 238
SQ- (5’s) 135, 155, 185, 225, 275
*I wanted to go for 315x5 but I left my belt at work.
SQ- 5x10x135
Ab Wheel- 2x5
Leg Raises- 3x15
Cut Grass- 30 minutes

264

7/15/13
BW- 235
BP- (5’s) 155, 185, 225, 245, 275, then 315x6 (estimated max of 377)
DB Row- 5x10x70
supersetted with:
BP- 5x10x145
3x15x#8 Circuit of:
Face Pulls
Pushdowns
Cable Curls

Nutrition for this week:
Meal 1- 30g Whey Isolate, 3 Tbsp natty PB
Intra-workout: 50g of my amino acid blend
Meal 2- 5oz chicken breast, 5oz chicken thigh, 15g EVOO, veggies
Meal 3- 5oz chicken breast, 5oz chicken thigh, 15g EVOO, veggies
Meal 4- 5oz chicken breast, 5oz chicken thigh, 15g EVOO, veggies
Meal 5- 6 eggs, 10g coconut oil or bacon fat, veggies
Meal 6- 6 eggs, 10g coconut oil or bacon fat, veggies

265

7/16/13
Walked- 2 miles
Prowler- 10x40yds

7/17/13
DL (5’s)- 135, 185, 225, 275, 295, 340
DL- 5x10x 185, 185, 135, 135, 135
Situps- 5x10

7/18/13
BW- 232
*I’m taking today as a complete rest day. I think it’s a good spot because I’ve already lifted twice, walked once, Prowler once. This week I still have to lift twice, walk once, and Prowler once. Thursdays will be a good halfway point. I hit a new low weight this week already but I really want to see 231 or lower. I’ve only hit 231 twice this year.

266

7/20/13
BB MP (5’s)- 75, 95, 115, 135, 170
BB MP- 5x10x85
Pulldowns- 5x10x150
3x20x15’s Circuit of the following:
Lying Rear Delt Raises
Triceps Extensions
Bicep Curls

*Completely blew my weekend carb-up out of the water and ate Fri, Sat, and Sun!

7/22/13
Smith Squats (5’s)- 135, 185, 225, 275, 315
Smith Squats- 5x10x155
Situps- 5x10

7/23/13
BW- 238
BP (3’s)- 135, 185, 225, 255, 295, then 335x4
BP- 5x10x155
DB Row- 5x10x75’s
*I barely made it through this workout because my energy was so low.

*Well once again I’ve decided that 5/3/1 is not for me at this point in my life. My back has been hurting ever since that first squat workout. It’s not the fault of 5/3/1, it’s the lack of intact lumbar discs in my spine. Also, I have a newborn and the heavier training along with lack of recovery was taking it’s toll on my energy levels. I’m going back to a volume based bodybuilding approach.

7/24/13
BW- 237
Back Extensions- 5x10xBW
Leg Press- 5x20x315
DB SLDL- 5x10x60’s
Leg Extensions- 5x20x90
Calf Raises- 5x20x225
Stretched Lower Body

7/25/13
BW- 237
Seated DB MP (8’s)- 30’s, 40’s, 50’s, 60’s, 70’s
Lying Rear Delt Raises- 5x20x15’s
Lateral Raise Machine- 5x35x90
Band Pullaparts- 5x30xBlack Band

*My calories have been higher than I’d planned this week, averaging 3500 kcal per day. When you combine that with the epic carb weekend I didn’t really expect to lose weight this week.

267

7/26/13
BW- 236
Rope Pushdowns- 5x10x#12
Rope Hammers- 5x10x#12
DB Incline Triceps Extensions- 5x15x25’s
Preacher Curl Machine- 5x15x45
Bar Pushdowns- 5x20x#8
Bar Cable Curls- 5x20x#6

268

7/29/13
BW- 241
DB Row- 5x8x60,70,80,90,100
Row Machine- 5x10x200
One Arm Pulldowns- 5x12x#10
WG Pulldowns- 5x15x135
Calf Raises on Leg Press- 5x20x300

7/30/13
BW- 237
DB Bench- 5x8x60’s, 70’s, 80’s, 90’s, 100’s
BB Bench- 5x5x225
DB Incline- 5x12x50’s
Chest Press+Band Stretch- 5x15x120
Plank- 30 seconds

7/31/13
BW- 235
Back Extensions- 5x10
Leg Press- 5x20x350
Leg Curls- 5x12x180
Leg Extensions- 5x20x90
Calves on Leg Press- 5x20x300

8/1/13
BW- 234
Shoulder Press Machine- 3x8x60, 120, 165, then 200x20
Lying Rear Delt Raises- 5x20x15’s
Lateral Raise Machine- 5x20x90
Band Pullaparts- 5x20xBlack band
Plank- 30 seconds

8/2/13
BW- 234
Rope Pushdowns- 5x10x#1
Rope Hammers- 5x10x#10
Triceps Extension Machine- 5x15x90
Preacher Curl Machine- 5x15x45
Bar Pushdowns- 5x20x#7
Bar Cable Curls- 5x20x#7

269

This is my wife’s first week back at work after having our son so I took off the whole week to keep him before he starts daycare. I didn’t want to lift because I may have to stop at any point to take care of him. I just did conditioning stuff all week.

8/5/13
10 sprint intervals of 15 seconds on/45 seconds off and walked 20 minutes.

8/6/13
10 KB Swings Intervals, 10 swings on the minute for 10 minutes

8/7/13
Played Dishonored and drank energy drinks all day. Cardio?

8/8/13
20 KB Swings Intervals, 10 swings on the minute for 20 minutes

8/9/13
Rest and Carb-a-thon

8/10/13
20 Jump Rope Intervals, 30 revolutions on the minute for 20 minutes

270

I have a new work schedule so I’ll be lifting in the afternoons instead of mornings. Also, with both of us now working my wife and I are both up at night. She gets up to pump, I get up to feed our son. Therefore, my recovery is not optimal so I’m cutting back on my volume. I’m thinking of doing three, 3 week waves of volume. The first 3 weeks will be 12 sets per bodypart (arms will always be a little less) with 120 seconds rest between sets, second phase will be 16 sets with 90 seconds rest, third phase will be 20 sets with 60 seconds rest. It’s a little inspired by Big Beyond Belief but this is not nearly as hard!

*2 minutes rest between all sets.
*I’m going fairly light this week to ease into it. My goal is to increase the weight each week within each phase.

8/12/13
BW- 237
DB Incline- 3x8x60’s, 70’s, 80’s
DB Flat- 3x10x80’s
Chest Press+Band Stretch- 3x12x180
Fly Machine- 3x15x90

8/13/13
BW- 236
Smith Bent Row- 3x8x135
Row Machine- 3x10x180
DB Row- 3x12x80
Inverted Rows- 3x10

This is my nutrition for the week:

Meal 1- 6 eggs, 5g coconut oil, veggies
Meal 2- 8oz chicken breast, 10g EVOO, veggies
Meal 3- same as meal 2
Meal 4- same as meal 2
Meal 5- same as meal 2
Meal 6- same as meal 1

*Yes this is very boring and I’m already sick of chicken breast!

271

*120 seconds rest between all sets

8/14/13
BW- 235
Leg Curls- 3x10x225
Leg Press- 3x20xStack
Leg Extensions- 3x15x90
KB Swings- 3x15x53

8/15/13
BW- 234
Shoulder Press Machine- 3x8x180
Lying Rear Delt Raises- 3x10x25’s
Lateral Raise Machine- 3x12x110
Cable Upright Rows- 3x15x#10

272

8/16/13
BW- 234
*2 minutes rest between supersets
Rope Pushdowns- 3x10x#12
DB Hammers- 3x10x30’s
Triceps Extension Machine- 3x15x75
Preacher Curl Machine- 3x15x45
Bar Pushdowns- 3x20x#8
Cable Curls- 3x20x#8

273

8/17/13- Very Moderate Carb-up
Almond O’Joys
Fritata and a banana
3 Larabars
Lunch was a meat and potato casserole, butter beans, creamed corn, hashrown casserole, and 2 pieces of crustless sugar free pie.
Large Chocolate Hulk
One banana with 1/4 cup chocolate chips with a little unsweetened coconut and almonds

8/18/13- Lower calorie low carb day
Fasted most of the day and had a little meat, protein shake, almonds

This is my nutrition for the week: 2766 kcal, 350 Protein, 133 Fat, not counting veggies. Veggies are usually just 4 cups of broccoli per day. Maybe a little bell pepper once per day.

Meal 1- 8oz chicken breast, 10g EVOO
Meal 2- same as meal 1
Meal 3- 8oz pork loin, 10g EVOO
Meal 4- same as meal 3 plus a medium apple
Meal 5- 8oz chicken thigh
Meal 6- 8oz chicken thigh

8/19/13
BW- ?
DB Incline- 3x8x80’s
DB Flat- 3x10x80’s
Chest Press+Band Stretch- 3x12x180
Fly Machine- 3x15x95
Stationary Bike- 20 minutes

8/20/13
BW- 235
BB Bent Row- 3x8x135
Row Machine- 3x10x195
DB Row- 3x12x85’s
Inverted Rows- 3x10
10 Jump Rope Intervals of 30 revolutions/45 seconds rest

8/21/13
BW- 235
Leg Curls- 3x10x195
Leg Press- 3x10xStack
Leg Extensions- 3x10x110
SLDL- 3x10x135
10 KB Swing Intervals, 10 reps with 35lbs/45 seconds rest

8/22/13
BW- 234
Shoulder Press Machine- 3x8x195
Lying Rear Delt Raises- 3x10x25’s
Lateral Raise Machine- 3x12x115
Cable Upright Rows- 3x15x#11
Stationary Bike- 20 minutes

274

8/23/13
BW- 233
*2 minutes rest between supersets
Rope Pushdowns- 3x10x#12
DB Hammers- 3x10x30’s
Triceps Extension Machine- 3x15x75,90,105
Preacher Curl Machine- 3x15x50
Bar Pushdowns- 3x20x#8.5
Cable Curls- 3x20x#8.5

20 minutes of Jump Rope Intervals, 30 revolutions/45 sec rest

275

8/24 and 8/25- Two Day (still moderate, for me) Carb-Up

Saturday:
6 eggs, 1 sausage patty, 2 small GF waffles with strawberry jam
30 pieces of sushi
Kabobs, baked potato casserole, baked beans
Several Handfuls of Nutella trail mix
Several Tbsp Nutella
3 Larabars

Sunday:
6 eggs, sliced and roasted sweet potatoes with peppers and coconut oil
Banana Split
12oz turkey burger patty, sweet potato fries with ketchup and mayo, 1/4 cup chocolate chips
“Best Brownies” from the Beyond Bacon Cookbook

Nutrition for this week: 2619kcal, 336 Protein, 120 Fat, 15-25 Net Carbs, not counting veggies

Meal 1- 8oz pork loin, 5g EVOO, veggies
Meal 2- same as meal 1
Meal 3- 8oz chicken breast, 5g EVOO, veggies
Meal 4- same as meal 3 plus 1 piece of fruit, and 1 Tbsp natty PB (post-workout)
Meal 5- same as meal 1
Meal 6- same as meal 1 plus 3g fish oil

8/26/13
BW- 238
*60 seconds rest between sets.
Leg Curls- 5x10x180
Smith Squats- 5x10x135
BB SLDL- 5x10x135
Step Ups- 5x10xBW

20 minutes of KB Swing Intervals with 35lbs. 10 swings/45 sec rest.

276

*60 seconds rest between all sets.

8/27/13
BW- 237
BB Bench Press- 5x10x185
Smith Incline- 5x10x115
Chest Press- 5x10x180
Fat Man Pushups- 5x10x#3
20 Jump Rope Intervals, 15 seconds on/45 seconds off

8/28/13
BW- 237
Row Machine- 5x10x180
DB Row- 5x10x60’s
High Machine Row- 5x10x120
Suspended Inverted Rows- 10,10,8,8,8
Treadmill Walk- 3mph, 2.5%, 20 minutes

8/29/13
BW- 235
Leg Curls- 5x10x180
Leg Press- 5x10x400
Leg Extensions- 5x10x110
Back Extensions- 5x10xBW
KB Swing Intervals- 20 sets of 10 swings on the minute, 35lbs, for 20 minutes

277

8/30/13
BW- 234
*60 seconds rest between all sets.
DB Incline- 5x10x75’s
DB Flat Bench- 5x10x75’s
DB Decline- 75’s X 10, 8, 6, 6, 4
Fly Machine- 5x10x105
20 Jump Rope Intervals of 30 revolutions/45 seconds rest

8/31/13
BW- 236
Walk- 40 minutes
*60 seconds rest between all sets
One-Arm Pulldowns- 5x10x80
Wide-grip Pulldowns- 5x10x135
Close-grip Pulldowns- 5x10x120
Face Pulls- 5x10x80

9/1/13
Walk- 40 minutes

9/2/13
20 trips of 20 steps with the Prowler
20 Sprint Intervals of 15 seconds on/45 seconds off

9/3/13
I have a lot of sinus drainage and tonsillitis so I’m not sure when I’ll train again.

9/4/13
BW- 238
Probably still won’t train because I’m still sick.

278

9/9/13
*I took some time off of training hoping I would feel better. I decided that I needed to train today because it had been so long. I just did some light legs.
Leg Curls- 5x10x165
Leg Press- 5x10x300
Back Extensions- 5x10xBW
Leg Extensions- 5x10x90

*I started feeling worse and worse during this session so I went home and took my temperature. I was running a fever so I started antibiotics and Aleve. I had also developed white spots on my already swollen tonsils. My fever still got up to 103 that night and I was alternating between uncontrollable shivering and then burning up. At one point I was wearing sweatpants, socks, a T-shirt, long sleeve shirt, and skullcap, while lying under a sheet, comforter, and 2 blankets, still shivering! Needless to say, it was probably the worst night of my entire life. The next day I went to the clinic and I tested negative for strep throat. Since I was already on antibiotics they basically weren’t going to do anything. I had to ASK for a Decadron shot because they never even brought it up. They gave me a shot of another corticosteroid, Celestone (betamethasone) and that helped bring the fever and my tonsils under control. That night I woke up 3 times in a puddle of sweat, completely soaked through the bed sheets, which I changed each time. This is a side effect of that shot. I started feeling better (still not great) but I had a constant light headed feeling which could be from the shot or from my sinuses clearing out. By Saturday (9/14/13) I was starting to feel relatively well so I was able to get some cardio in. As of now, I’m planning on having my tonsils removed at the beginning of next year.

Nutrition: During this time I was not able to eat normal foods due to my swollen tonsils. Also, of all the rare times that I don’t possess protein powder, this was one of them. I made sure I sipped on 40g of my amino acid blend throughout each day mixed in crystal lite. As far as food, I had a lot of mashed potatoes covered in various different soups, dark chocolate, egg shakes, and bananas. When I started feeling a little better I would just eat a plate of meat or eggs whenever I felt like it and I had bananas, peanut butter, and dark chocolate whenever I felt like it. I continued the daily amino acid drink.

9/14/13
Walk- 30 minutes

9/15/13
Walk- 30 minutes

Nutrition: I have gone back to a version of the Modified Warrior Diet with a fat loss emphasis. This is how I’m currently doing it.
7:00- Muscle Milk Lite
11:00- Muscle Milk Lite
Intra-workout- 40g amino acid blend
2:00 (post-workout)- Muscle Milk Lite
3:00- 24oz chicken breast, 2 Tbsp EVOO, 1 Tbsp coconut oil, broccoli
6:00- 5 eggs, veggies, 5g fish oil

9/16/13
BW- 241
Smith Incline- 5x8x135
Chest Press- 5x10x180
Fly Machine- 5x12x105
Fat Man Pushups- 5x15x#3-#5
Walk- 30 minutes

9/17/13
BW- 240
Row Machine- 5x8x180
Close-grip Pulldowns- 5x10x120
High Row Machine- 5x12x120
Wide-grip Pulldowns- 5x15x120
Walk- 30 minutes

279

9/18/13
BW- 238
DB SLDL- 5x8x70’s
Leg Curls- 5x12x180
Leg Press- 5x15x300
Leg Extensions- 5x20x90
Walk- 30 minutes

9/19/13
BW- 240
DB Side Delt- 5x8x15’s,20’s,25’s,30’s,35’s
DB MP- 5x10x50’s,40’s,40’s,40’s,40’s
Lying Rear Delt Raises- 5x12x15’s
Lateral Raise Machine- 5x15x90
Walk- 30 minutes

9/20/13
BW- 241
Rope Pushdowns- 5x10x#12
DB Hammers- 5x10x30’s
Tricep Extension Machine- 5x12x90
Preacher Machine- 5x12x50
Bar Pushdowns- 5x15x#10
Bar Cable Curls- 5x15x#8
Walk- 30 minutes

9/21/13
BW- 238
Stationary Bike- 30 minutes

9/22/13
Walk- 30 minutes

280

I had my carb-up Saturday and it was great! I had three 15 piece sushi platters spread over 3 meals (these were really big pieces of sushi, I’ve eaten 50-60 pieces at once in a restaurant multiple times). We went to a cookout that night and I had a burger patty, pulled pork with BBQ sauce, baked beans, coleslaw, roasted potatoes, a ton of my wife’s Almond O’Joys from Paleo Indulgences, and another ton of our Nutella Chex mix.

*This week I’m adding in some intervals and maybe even some steady state running. There is a 5K Zombie Run for Autism at the end of October that I want to do. I preach against running for fat loss all the time to my clients but the truth is that right now I couldn’t run 5K without walking unless my life depended on it. I am training for the CONDITIONING to run 5K, not in hopes of fat loss. However, I know that as my conditioning improves, and my intervals become more intense, it will help continue the fat loss. To train for the race I’m going to do 2 intervals sessions, one steady state run, and continue with my 30 minute walks four days per week.

Nutrition for the week:
Meal 1- 14oz Muscle Milk Light
Meal 2- same as meal 1
Meal 3- same as meal 1
Intra-workout- 40g my amino acid blend
Post-Workout- 60g Whey Isolate
Feast- 24oz pork loin, 1 Tbsp EVOO, 5 eggs, 1 Tbsp coconut oil, veggies

9/23/13
BW- 239
BB Bench- 5x8x185
DB Incline- 5x10x70’s, 70’s, 70’s, 60’s, 60’s
Chest Press- 5x12x200,180,165,165,165
Fly Machine- 5x15x105,90,75,75,75
20 Intervals, 15 seconds on/45 seconds off, 6mph, 1% incline, plus 5min warmup and 5min cooldown

9/24/13
BW- 238
DB Row- 5x8x75’s
Close-grip Pulldowns- 5x10x120
Row Machine- 5x12x180
Wide-grip Pulldowns- 5x15x120
Walk 3.2mph, 2.5%, 30 minutes

9/25/13
BW- 238
*I wanted to start this session with BB SLDL but I tweaked something around my shoulder blade on back day so I played it safe today.
Back Extensions- 5x8xBW
Leg Curls- 5x10x185
Leg Press- 5x15x315
Leg Extensions- 5x20x70
Walk 3.2mph, 2.5%, 30 minutes