Zach's Anabolic Diet Training Log

Training Training Logs
281

9/26/13
BW- 238
DB Flat Bench- 5x8x75’s
Smith Incline- 5x10x135
Fat Man Pushups- 5x12x#4
High Cable Fly- 5x15x#5
Lateral Raise Machine- 5x20x70
Straight Bar Pushdowns- 5x20x#8
Cardio- 5min warm-up, 20 Intervals at 6mph, 2.5% incline, 15 seconds on/45 seconds off, 5 min cooldown

9/27/13
BW- 236
One-Arm Cable Pulldowns- 5x8x#12
Inverted Rows- 5x10xBW
Medium Neutral Grip Pulldowns- 5x12x120
High Row Machine- 5x15x120
Lying Rear Delt Raises- 5x15x15’s
DB Hammer Curls- 5x15x15’s
30 minutes walk 3.2mph, 2.5% incline

9/28/13
BW- 239
Ran 1/2 mile in less than 5:30, walked until 10:00, then did 20 intervals of 15 seconds sprint/45 seconds walk

Carb-up
Paleo chocolate glazed pumpkin donuts and eggs
Make It Paleo Coconut Cake with Coconut Cream Cheese Icing
Burgers with Practical Paleo’s Sweet Potato Pancakes for buns
Russet and Sweet potato baked fries with fry sauce

9/29/13
Walked 30 minutes

282

9/30/13
BW- 240
DB Row- 5x8x80’s
Close-grip Pulldowns- 5x10x130
Row Machine- 5x12x185
Wide-grip Pulldowns- 5x15x130
Preacher Curl Machine- 5x20x30
Band Pullaparts- 5x20xBlack Band
20 Intervals, 15 seconds on/45 seconds off, 6mph, 5-10% incline, plus 5min warmup and 5min cooldown
Stretched Lats, Shoulders, Biceps, and full lower body

10/1/13
BW- 239
BB Bench- 5x8x135, 185, 225, 275, 225
DB Incline- 5x10x60’s
Chest Press- 5x12x165
High Cable Fly- 5x15x#5
DB Triceps Extensions- 5x20x15’s
DB Side Delt Raises- 5x20x15’s
Walk 3.2mph, 2.5%, 30 minutes
Stretch Chest, Shoulders, Tris, and full lower body

10/2/13
BW- 239
BB SLDL- 5x8x135, 185, 225, 275, 225
Leg Curls- 5x10x195
Leg Press- 5x15x350
Leg Extensions- 5x20x70
Leg Press Calf Raises- 5x20x225
20 Intervals, 15 seconds on/45 seconds off, 6mph, 5-10% incline, plus 5min warmup and 5min cooldown
Stretch Full Lower Body
Plank- 1x30 seconds

10/3/13
BW- 237
One-Arm Cable Pulldowns- 5x8x#10, #12, #14, #16, #12
Inverted Rows- 5x10xBW
Medium Neutral Grip Pulldowns- 5x12x125
Face Pulls- 5x15x#10
Lying Rear Delt Raises- 5x20x15’s
DB Hammer Curls- 5x20x15’s
30 minutes walk 3.2mph, 2.5% incline
Forgot to stretch

10/4/13
BW- 238
DB Flat Bench- 5x8x80’s
Smith Incline- 5x10x155
Fat Man Pushups- 5x12x#3
Fly Machine- 5x15x105
Lateral Raise Machine- 5x20x70
Straight Bar Pushdowns- 5x20x#10
Cardio: Sprint Intervals Outside, 5min warm-up walk, 20 intervals of 15 second sprint/45 second walk, 5min cool-down walk
Forgot to stretch

10/5/13
BW- 239
Walk 30 minutes
Carb-up

10/6/13
Carb-up

283

10/7/13
BW- 241
DB Row- 5x8x85’s
Close Grip Pulldowns- 5x10x135
Row Machine- 5x12x195
Wide-Grip Pulldowns- 5x15x135
Preacher Curl Machine- 5x20x35
Band Pullaparts- 5x20xBlack Band
20 Intervals@ 6mph, 10% incline, 15 seconds on/45 seconds off
Stretched Lats and Lower Body

10/8/13
BB Bench Press- 5x8x225
DB Incline- 5x10x65’s
Chest Press- 5x12x180
Fly Machine- 5x15x105
DB Tri Ext- 5x20x20’s
DB Side Raises- 5x20x20’s
30 minute Walk
Stretched Pecs and Lower Body

10/9/13-10/13/13
I’ve been experiencing chronic fatigue and soreness, I strained my neck, and it’s my birthday week, so I’m taking the rest of the week off!

284

New Nutrition Plan:
A friend of mine just did a show in Nashville and he got impressively lean. My nutrition plan is based off of his macros but I’m using (what I consider to be) better food choices. I will follow this nutrition plan for the rest of the year with only these deviations:

Oct 17th and 18th- We’ll be at my parent’s house having a joint birthday celebration for my wife and myself.

October 31st- Our wedding anniversary

November 23rd- Celebrating Thanksgiving with my wife’s family

November 28th- Celebrating Thanksgiving with my family

December 24th- Celebrating Christmas with my family

December 28th- Celebrating Christmas with my wife’s family

I will not have any cheat meals other than those planned on these days. I will have a higher carb day that I will rotate in every 4th day but I probably won’t use it on weeks where I have one of these holidays or special occasions. I’m sure I’ll have different occasions in 2014 but this is all I have planned for now.

Low Carb Day- 1980 kcal, 235g Protein, 115g Carbs, 23g Fiber
Meal 1- 1.75 scoops whey isolate, 1 Tbsp coconut oil melted into coffee with cinnamon
Meal 2- 5oz pork loin, 2 cups broccoli
Meal 3- 5oz pork loin, 2 cups broccoli
WORKOUT
Meal 4- 10oz pork loin, 16oz sweet potato (might split this into 2 meals if I can)
Meal 5- 1.75 scoops whey isolate, 1 Tbsp EVOO, vitamins and fish oil

Higher Carb Day (every 4th day, usually) 1948 calories, 240g Protein, 34g Fat, 161g Carbs, 30g Fiber
Meal 1- 1.75 scoops Whey, 2 cups broccoli
Meal 2- 5oz pork loin, 8oz sweet potato
Meal 3- 5oz pork loin, 8oz sweet potato
WORKOUT
Meal 4- 5oz pork loin, 8oz sweet potato
Meal 5- 5oz pork loin, 8 oz sweet potato
Meal 6- 1.75 scoops Whey, 2 cups broccoli

I hope I can run this AS IS and not have to make any adjustments for awhile.

285

*60 seconds rest between all sets

10/14/13
BB SLDL- 5x8x225
DB Row- 5x10x85’s
Row Machine- 5x12x165
Pulldowns- 5x15x135,135,120,120,120
Walk 3mph, 4% incline, 30 minutes
Stretch Lats and Lower Body

10/15/13
BW- 240
BB Bench- 5x8x225
Smith Incline- 5x10x165
DB Flat- 5x12x70’s,60’s,60’s,60’s,60’s
DB Incline- 50’s X 15,15,12,12,12
Walk 3mph, 4% incline, 30 minutes
Stretch Pecs

286

10/16/13
Plank- 5x30 seconds
Leg Press Calf Raises- 5x20x225
Rope Crunches- 5x15x#12
Donkey Calf Raises- 5x20xBW
30 minute walk @ 3mph, 4% incline
Stretch Pecs, Lats, and Lower Body

10/17/13
BW- 237
Leg Curls- 5x8x195
Smith Squats- 5x5x225
Leg Press- 5x20x315
Leg Extensions- 5x15x70
30 minute walk @ 3mph, 4% incline
Skipped stretching

10/18/13
BW- 242
30 minute walk @ 3mph, 4% incline
Lying Rear Delt Raises- 5x10x20’s
Rope Pushdowns- 5x10x#12
DB Hammers- 5x10x30’s
DB Side Delt- 5x12x20’s
Bench Dips- 5x12xBW
DB Curls- 5x12x25’s
Lateral Raise Machine- 5x15x90
Tri Ext Machine- 5x15x90
Preacher Machine- 5x15x30
Stretch Lower Body

10/19/13
Skipped cardio because I went bow hunting. However, I walked for a while in heavy gear and was really sweating by the time I reached the deer stand. I worked up a sweat on the walk out too.

10/20/13
Walked 30 minutes pushing my son in his stroller

287

10/21/13
BB SLDL- 5x8x230
DB Row- 5x10x90
Row Machine- 5x12x180
Pulldowns- 5x15x120
20 Intervals @6mph, 10%, 15 seconds on/45 seconds off
Stretched Lats

10/22/13
BW- 241
BB Bench Press- 5x8x230
Smith Incline- 165x10,10,10,8,8
DB Flat Bench- 5x12x65’s, barely
DB Incline- 50’s x 15,15,13,13,12
30min walk @ 3mph, 4.5%
Stretch Pecs

10/23/13
BW 239
Situps- 5x12
Unilateral Calf Raises- 5x10,10,8,8,8
Rope Crunches- 5x15x#14
Leg Press Calf Raises- 5x15x255
Plank- 5x30 seconds
Donkey Calf Raises- 5x20
20 Intervals @6.5 mph, 10%, 15 seconds on/45 seconds off

I have decided to take some time off. I’m chronically fatigued and I’ve strained something in my neck that has been bothering me for almost a month.

288

11/1/13
Chest Press- 5x10x210
Pec Minor Dips+Band Stretch- 5x12xBW
Smith Incline- 5x10x135
Fly Machine- 5x12x105
Lateral Raise machine- 5x12x110
Stretch Pecs
20 Treadmill Hill Sprint Intervals @ 6mph, 10%, 15 sec on 45 sec off

11/2/13
One Arm Pulldowns- 5x8x50
Wide Grip Pulldowns- 5x10x95
Close Grip Pulldowns- 5x12x95
Close Grip Underhand Pulldowns- 5x12x95
30 min LISS

11/3/13
Rope Pushdowns- 5x10x50
DB Hammers- 5x10x25’s
EZ Bar Overhead Extensions- 5x12x50
EZ Bar Curls- 5x12x50
Bar Pushdowns- 5x12x50
Cable Curls- 5x12x50
30 min LISS

289

*My wife and I are doing The 21-Day Sugar Detox by Diane Sanfilippo, the author of Practical Paleo. We started November 1st and it has been fairly easy. We picked the hardest level of the program which is basically strict Paleo with no sugar (even from Paleo sources), artificial sweeteners, or caffeine. We don’t normally eat sugar except on our weekly high carb day. The caffeine was the hardest for me to give up. I used to drink 4 red bulls and two cups of coffee per day and still be tired all of the time. I’m pretty sure I had adrenal fatigue and now I’m trying to correct it.

I am trying something new with full body circuits 3x per week.

11/11/13
3x8x135:
BB BP
BB Romanians
BB Bent Row
Smith Squat

2x15:
Pushups
KB Swings@53
Inverted Rows
Walking Lunges

2x20:
DB Triceps Extensions@15’s
DB Hammer Curls@15’s
DB Lying Rear Delt Raises@15’s
Situps@BW

11/13/13
3x15:
Shoulder Press Machine@120
Leg Curls@180
Row Machine@180
Leg Press@315

2x20:
Chest Press@180
KB Swings@53
Wide Grip Pulldowns@120
Leg Extensions@70

2x15:
Lateral Raise Machine@70
Hanging Kneeups
Triceps Extension Machine@105
Preacher Curl Machine@60

290

My training has been on and off here lately. I’ve done more training than what I’m about to post but I must have lost those training logs.

11/26/13
BB Bench- worked up to an easy 365x3
Close Grip BP- 3x8x225
BB MP- 3x6x135
Mini-Band Pushdowns- 100 total

12/3/13
Suspended Inverted Rows- 5x8
CG PD- 5x10
BB Inverted Rows- 5x10
WG PD- 5x12

12/4/13
BB Incline- 5x5x225
DB Incline- 5x10x60’s
Chest Press- 5x15x180

12/6/13
Worked up to an easy Trap Bar Deadlift of 500x1, all the weight that will fit on the bar.

My bodyweight has been holding around 240. Each meal I’ve been eating a meat, potato, veggie, and healthy fat. I think I am slowly overcoming adrenal fatigue. I haven’t had any caffeine since Halloween.

291

I found this older workout that I thought I should post:

11/22/13
Leg Curls- 5x15x180
Leg Press- 5x15xStack
Row Machine- 5x15x180
Chest Press- 5x15x210
Face Pulls/Pushdowns/Cable Curls/Situps- 1x20

292

*I’m starting Dave Tate’s Trilogy program along with AM Cardio.

12/10/13- HV-LI (High Volume/Low Intensity) Back and Tris
BW- 245
AM Cardio- 20min stationary bike

DB Row- 4x12x50’s
Close Grip Pulldowns- 4x12x120
Row Machine- 3x12x180
Wide Grip Pulldowns- 3x12x120
BB Tricep Extensions- 4x12x65
DB Incline Extensions- 4x12x30’s
Reverse Pushdowns- 3x12x#12
Face Pulls- 2x15x#10
Ab Wheel- 2x10
Stretched Lats and Tris
5 minutes mobility work

293

12/11/13 MV-MI Shoulders
AM Cardio- 20 min stationary bike
BB Shrugs- 3x8
DB Side Delt- 3x10
DB Rear Delt- 3x10
Cable Rear Delt- 2x10
Stretched Delts

12/12/13
AM Cardio- 20 min stationary bike

12/13/13
AM Cardio- 20 min stationary bike
Treadmill Pushes- 3x50 steps (replicating a prowler)
Back Extensions- 1x15
Swings- 1x15
Trap Bar DL- 2x3x405
Leg Press- 2x20
Hanging Leg Raises- 2x20

12/14/13
AM Cardio- 20 min stationary bike
BB BP- 4x12
BB Incline- 4x12
DB Inlcine- 3x15
Chest Press- 3x15
Cable Fly- 3x15
BB Curl- 3x12
DB Curl- 3x15
Hammer Curl- 3x15
Band Pushdowns- 2x25
Lying Rear Delt Raises- 3x12
Stretch Pecs, Bis

12/15/13
AM Cardio- 20 min stationary bike

12/16/13
Rest

12/17/13
AM Cardio- 20 min stationary bike
BB Row- 3x8
Row Machine- 3x8
Medium Grip Pulldowns- 3x8
Dips- 3x8
DB Tri Ext- 3x12
Face Pulls- 2x15
Ab Wheel- 2x10
Stretched Lats and Tris

12/18/13
Sick

12/19/13
Sick

12/20/13
Sick

12/21/13
*I’m going to do only moderate volume, moderate intensity work until I feel 100%.
DB Rear Delt- 3x10
DB Side Delt- 3x10
DB Front Delt- 3x10
10 min stationary bike

12/22/13
Leg Curl- 3x10
Leg Ext- 3x10
Leg Press- 3x10
Back Ext- 3x10
Leg Raises- 3x10

12/23/13
BB BP- 3x10
Pushups- 3x10
KB BP- 3x10
DB Fly- 3x10
BB Curl- 3x10
DB Hammer Curl- 3x10
Mini Band Pushdowns- 3x15
Mini Band Pullaparts- 3x15

I will resume training the day after Christmas!
I MIGHT do some stationary bike Christmas Eve and Christmas Day.

294

I am sticking with Trilogy but will change the order of days and the volume according to how I feel instead of being stuck in a strict cycling plan. I still don’t feel 100% and will likely have surgery to remove my tonsils soon.

12/24/13
Stationary Bike- 20 min

12/25/13
Rest

12/26/13- HV-LI Legs
BW- 246
Leg Curls- 4x12x200
Back Extensions- 3x15xBW
Adductor- 3x15x120
Leg Ext- 4x12x110
Leg Press- 3x15x315
Ab Wheel- 2x10
Stretched Calves, Hamstrings, and Quads
I’m moving to shakes all day and a big healthy meal at night to knock off some bloat. We still have one more Christmas gathering this weekend but after that it will be time to begin some sort of structured fat loss plan.

295

12/27/13
BW- 246
BB BP- 4x12x205
BB Incline- 4x10x135
DB Incline- 3x15x55’s, 40’s, 40’s
Chest Press- 3x15x105
BB Tri Ext- 4x12x45
DB Incline Tri Ext- 3x125x15’s, 25’s, 25’s
Rope Pushdowns- 3x15x#8
Stretched Pecs and Tris

296

12/28/13
Wide Grip Pulldowns- 4x12x120
BB Bent Row- 4x12x135
Close Grip Underhand Pulldowns- 3x15x120
EZ Bar Curls- 3x15x70
DB Hammers- 3x15x25’s
Hanging Knee-ups- 3x15

12/29/13
Mini Band Pullaparts- 3x15
DB Rear Delt Raises- 3x15x25’s
DB Side Delt Raises- 3x15x25’s
KB Military Press- 3x15x35’s
Walk- 20 minutes

297

I am going to lose 50 lbs by my son’s 1st birthday on June 8th, 2014. I plan on going back to my 7x per week Meadows training. I will also start with 20 minutes of cardio everyday. My nutrition will start at something like 300g Protein, 200g Carbs, 100g Fat. This will give me plenty of room to change macros as needed.

12/30/13
BW- 250
Leg Curls- 4x8x210+25 partials on last set
BB Squats- 4x8x185
Walking Lunges- 4x10xBW
*I skipped the BB SLDL due to time constraints
*I did Leg Press Calf Raises 3x20x225 later in the day.
Walked- 20 minutes

298

12/31/13
BW- 247
DB Twist and Press- 4x8x70’s
BB Bench- 4x8x205
BB Incline- 4x10x135
DB Incline- 4x10x55’s
Lateral Raise Machine- 3x35x70
Situps- 3x10
20 minutes cardio

1/1/14
BW- 246
DB Row- 4x8x70
BB Bent Row- 4x8x185
Seated Low Row- 4x10x140
BB Shrugs- 4x12x225
Calf Raises- 4x20
20 minutes cardio

1/2/14
BW- 249
Leg Curls- 4x12x180
Back Ext- 4x12
Leg Press- 4x20x315
Leg Extensions- 4x15x90
Ab Wheel- 4x6
20 minutes cardio

1/3/14
BW- 244
Rest

1/4/14- Made up for missing the day before
BW- 243
Close-grip Pulldowns- 5x12x90
Push-ups- 5x12
Wide-grip Pulldowns- 5x15x90
Band Fly- 5x15xMini Bands
DB Side Delt Raises- 4x15x25’s
Hanging Knee-ups- 4x20
Calf Raises- 4x20
*Should get cardio in later today.

299

1/5/14- Arms
BW- 244
Rope Pushdowns- 4x10x50
BB Curls- 4x10x75
BB Tri Ext- 4x12x75
Fat Grip DB Hammers- 4x12x25’s
Fat Grip Mini Band Pushdowns- 4x15
Band Curls- 4x15

300

1/6/14- Legs
BW- 243
Leg Curls- 4x8x225
BB Squats- 4x8x185
Reverse Lunges- 4x10xBW
BB SLDL- 3x10x185

1/7/14- Chest
BW- 242
DB Twist and Press- 4x8x75’s
BB Bench- 4x6x225
BB Incline- 4x10x135
DB Incline- 4x10x60’s
Lateral Raise Machine- 4x35x70
Situps- 4x12
Stretch Pecs