Zach's Anabolic Diet Training Log

Training Training Logs
321

2/28/14
BW- 232
Weighted Vest Walk- 3mph, 5%, 16lbs, 30 minutes
Hang Cleans- 5x5x115
V-Bar Pulldowns- 5x10x120
Deadlifts- 5x5x135
Bent Cable Rows- 5x12x#16,16,14,12,12
Preacher Curl Machine- 5x15
Plank- 5x20 seconds
Stretch Lats, Bis, and Hams

3/1/14
BW- 232
*My goal was to hit 230 by the end of February and it just didn’t happen. I think I wasn’t aggressive enough with my diet. This is probably due to the fact that I couldn’t eat for a week and a half after my surgery so I was happy to eat again. In order to hit 220 by the end up March I will have to average a 3 lb loss per week. It’s time to tighten things up. It has been fairly easy and painless so far, with the exception of last week’s low carb. I carbed up today.
Walk- 20 minutes

3/2/14
BW- 238
Rest

322

3/3/14
BW- 236
Treadmill Intervals 60sec 5mph, 1%, 60 sec 3mph, 1%, 30 total minutes
Squats- 5x5x145
MG Pulldowns- 5x10x120
Front Squats- 5x5x115
Leg Curls- 5x10x180
Leg Extensions- 5x10x110
Situps- 5x15

3/4/14
BW- ?
Weighted Vest Walk- 3mph, 5%, 24 lbs, 30 minutes
Stretched lower body

This week I’m having different nutrition on training days and on non-training days.

Training Days- 300g Protein, 200g Carbs, 100g Fat, 3000 kcal
Non-training Days- 285 Protein, 120g Carbs, 100g Fat, 2550 kcal

323

3/5/14
BW- 238
Precor- 40 minutes

3/6/14
BW- 237
Treadmill 3.5mph, 3.5%, 30 minutes
Leg Curls- 5x10x195
Leg Extensions- 5x10x110
Leg Press- 5x10x315
Back Extensions- 5x10
Situps- 5x10

324

3/7/14
BW- 236
DB Bench- 5x10x75’s
Chest Press- 5x10x180,180, 165, 165, 165
Fly Machine- 5x10x120, 105, 105, 105, 105
Cable Fly- 5x15x#5
Side Delt- 5x15x12’s

3/8/14
KB Swing Intervals- 10 swings on the minute for 20 minutes@35lbs

3/9/14
Jump Rope Intervals- 20 revolutions on the minute for 20 minutes
Rope Pushdowns- 5x10x50
DB Hammers- 5x10x25’s
OH BB Tri Ext- 5x12x45
BB Curls- 5x12x45
Bar Pushdowns- 5x15x50
Rope Hammers- 5x15x50

325

3/10/14
BW- 237
Calories- 2504

Stepmill- 45 minutes @ level 4

Leg Curls- 5x10x195
Squats- 5x5x155
SLDL- 5x5x155
Leg Press- 5x10x330

KB Swing Intervals- 10 swings on the minute for 20 minutes @35lbs

326

3/11/14
BW- 234
Calories- 2755
Treadmill Intervals- 60 seconds@3mph, 1%, 60 seconds@5mph, 1% for 20 total minutes plus 25 minutes LISS

Paused Bench Press- 5x5x155
BB Decline- 5x10x155
DB Flat- 5x10x60’s
Fly Machine- 5x10x90

Jump Rope Intervals- 15 seconds jump/45 seconds rest, 20 total minutes

327

3/12/14
BW- 234
Concept Rower- 5min, Precor- 40min
Calories- 2868

Hang Cleans- 5x5x120
Inverted Rows- 5x10
Row Machine- 5x10x180
Bent Over Cable Row- 5x10x#16

Sled Drags- 15sec on/45sec off, 20 total minutes@90lbs

328

3/13/14
BW- 236
Calories- 2252
Jacob’s Ladder- 5min + Arc Trainer 25min
Leg Curls- 5x10x195
Leg Extensions- 5x10x110
Leg Press- 5x10x350
Back Extensions- 5x10

KB Swing Intervals- 10 swings on the minute for 20 minutes

3/14/14
BW- 235
Calories- 2449
Treadmill- 3mph, 5%, 30 minutes
BB Incline- 5x5x155
Chest Press- 5x10x195
DB Incline- 5x10x60’s
Cable Fly- 5x10x#5
Jump Rope Intervals- 20 revolutions on the minute for 20 minutes

329

*This week I am starting back on low-carb.

3/17/14
BW- 240
*This is after a 2 day carb-up.
Precor- 45min

3/18/14
BW- 238
Gauntlet- 45min

3/19/14
BW- 235
Arc Trainer- 45min

3/20/14
BW- 235
Treadmill- 45min

BB Incline- 5x5x185
Chest Press- 5x10x180
Fly Machine- 5x10x105
Cable Fly- 5x10x#5

3/21/14
BW- 235
Gauntlet- 30min
Chins- 5,4,3,2,1
Row Machine- 5x10x195
Medium Grip Pulldowns- 5x10x135
WG Pulldowns- 5x10x120

3/22/14
BW- 233
Band Pushdowns- 5x10
Band Pull-aparts- 5x10
Close-grip Pushups- 5x10
DB Side Delt Raises- 5x10
DB Tri Ext- 5x12x25’s
DB Upright Rows- 5x12x25’s

3/23/14
DB Hammers- 5x10x25’s
DB Curls- 5x12x25’s
Band Reverse Curls- 5x15x Blue Band

330

This will be my second week straight of low carb. I will carb-up Saturday and continue in my normal Anabolic diet fashion.

My current meal plan is this:
Meal 1- 12oz chicken breast, 1 Tbsp EVOO, veggies
Meal 2- 1 scoop whey, 1/2 Tbsp EVOO, greens powder
Workout- 10g EAAs, 10oz G2
Meal 3- 12oz chicken thighs, 1 Tbsp EVOO, veggies
Meal 4- 12 oz pork loin, veggies
Meal 5- 6 eggs, 5g coconut oil, veggies
This comes out to 2500kcal, 330g Protein, 125g Fat, less than 30 net carbs

3/24/14
*No cardio due to no sleep the night before
BB Bench- worked up to 315x6
DB Incline- 5x10x65’s
WG Chest Press
Fly Machine- 5x15x90

3/25/14
BW- 236
30 minutes total of Jacob’s Ladder (6), Concept Rower (4), Stepmill (20)
Trap Bar Deadlift- worked up to 500x5
MG Pulldowns- 5x10x135
Row Machine- 5x10x180
WG Pulldowns- 5x12x120

3/26/14
BW- 234
Precor- 30 minutes
Back Extensions- 5x10
Leg Curls- 5x10x210
Leg Extensions- 5x10x130
Leg Press- 5x10xStack

3/27/14
BW- 234
Treadmill Walk- 30 minutes
Incline Cable Press- 5x10x#8, #7, #6, #6, #6
Flat Cable Press- 5x10x#6
CG Chest PRess- 5x10x165
Cable Fly- 5x15x#5

3/28/14
BW- 234
Precor- 30 minutes
Inverted Rows- 5x10
V-Bar Pulldowns- 5x10x135
Bent-Over Cable Rows- 5x10x#16

3/29/14
BW- 233
Band Pullparts- 3x20xRed band
NG Band Pushdowns- 3x20xBlue Band
Band Rear Delt Raises- 3x20xRed Band
OH Band Pushdowns- 3x20xBlue Band
Band Side Delt Raises- 3x20xRed Band
Reverse Band Pushdowns- 3x20xBlue Band
*Today was my high carb day. This is basically how it went down:
Peri-workout- 2 whey shakes and 2 GF cupcakes
Traveling to visit my parents- half a bag of jerky
Lunch- smoked chicken breast, 2 bratwurst, a few Doritos, 4 cupcakes and ice cream
Supper- Pulled pork with BBQ sauce, baked beans, roasted potatoes with ketchup, 3 cupcakes, almond milk

*I took an InBody test (by Biospace) for my body composition today. We couldn’t get the printer to work so I don’t have all the results. I only know what it said on the screen which was this:
233lbs
26% bf (this machine detects visceral fat and can include more bodyfat than calipers can)
173lbs Lean Body Mass
100lbs Skeletal Muscle Mass

3/30/14
Band Reverse Curls- 3x20xBlue Band
Band Curls- 3x20xBlue Band
Band Hammer Curls- 3x20xBlue Band

331

*My meal plan this week is the same as last week.

3/31/14
BW- 237
Stepmill (lvl 4-6)- 30 minutes
BB Bench- worked up to 315x7
BB Incline- 185x8,8,8,6,6
DB BP- 5x10x60’s
DB Inlcine- 5x10x55’s

332

*I realized that for the past two weeks my calories have been around 300 kcal higher than they should be. The app that I use to calculate my food had incorrect data for chicken thighs. So, I’ve been at 2800 kcal for the past two weeks.

4/1/14
BW- 236
Precor- 30 minutes
CSR- 5x8x195
MG Pulldowns- 5x10x135
WG Pulldowns- 5x12x135
Face Pulls- 5x15x#10

4/2/14
BW- 235
Treadmill- 30 minutes
Back Extensions- 5x10
Leg Curls- 5x10x195
Leg Extensions- 5x10x110
Leg Press- 5x10xStack

4/3/14
BW- 235
Precor- 30 minutes
Incline Cable Press- 5x10x#8
Flat Cable Press- 5x10x*7
Chest Press- 5x12x165
*I had blood drawn today and I was feeling more fatigued than usual so I skipped my last 5 sets of chest

4/4/14
BW- 234
One Arm Cable Pulldowns- 5x10x#10
One Arm Cable Rows- 5x10x#10
Straight Arm Pulldowns- 5x15x#10
Bent Over Cable Rows- 5x12x#16
*I might get to walk 30 minutes this afternoon if it isn’t raining.

333

4/5/14
BW- 232
ABDOMINAL CIRCUMFERENCE- 41 INCHES
*Carb-up day
Reverse Band Pushdowns- 5x20xBlue Band
Band Rear Delt Raises- 5x20xRed Band
Overhand Band Pushdowns- 5x20xBlue Band
Band Side Delt Raises- 5x20xRed Band
Neutral Grip Band Pushdowns- 5x20xBlue Band
Band Pullaparts- 5x20xRed Band

4/6/14
BW- ?
*Second Carb-up Day
Reverse Band Curls- 5x20xBlue Band
Band Curls- 5x20xBlue Band
Band Hammer Curls- 5x20xBlue Band

334

BW- 239
Treadmill- 30 minutes
*Around 8am this day I started feeling sick and ended up having a stomach virus. I spent from 9:30am-5pm puking and diarrhea. Needless to say, I didn’t do any training this week. I wasn’t able to eat normal food until Friday night and didn’t feel 100% until Saturday afternoon.

My diet plan for the week of 4/14/14 is to drop to down to 2000 kcal and hopefully watch the fat drop off.

This is how it breaks down (not counting green veggies)- 1946 kcal, 235g Protein, 100g Carbs, 70g Fat

Meal 1- 30g whey isolate, 1 Tbsp EVOO, greens powder
Meal 2 (Pre-workout)- 30g whey isloate, 1 Tbsp EVOO, greens powder, banana
During Workout- 10g EAA, 1/2 G2
Meal 3 (Post-workout)- 1/2 scoop Endurox R4
Meal 4- 12oz chicken breast, 8oz sweet potato, veggies
Meal 5- 8oz 90% lean ground beef, veggies, fish oil, multivitamin

335

This is my current training plan:
AM Fasted Cardio- 5x per week, 45 minutes

Monday
DB Row- 3x8
Close-Grip Pulldowns- 3x10
Chest Supported Row- 3x12
Wide Grip Pulldowns- 3x15
Cable Row- 3x20
Ab Wheel- 3 sets

Tuesday
BB Bench- 3x8
BB Incline- 3x10
DB Incline- 3x12
Chest Press Machine- 3x15
Fly- 3x20
Calves- 3x20

Wednesday
Trap Bar Deads- 3x8
Back Extensions- 3x10
Leg Curls- 3x12
Leg Extensions- 3x15
Leg Press- 3x20

Thursday
BB Military Press- 3x8
DB Military Press- 3x10
BB Upright Rows- 3x12
Side Delt Raise Machine- 3x15
Face Pulls- 3x20
Ab Wheel- 3 sets

Friday
BB Triceps Extensions/BB Curls- 3x10
DB Triceps Extensions/DB Hammer Curls- 3x12
Triceps Extension Machine/Preacher Curl Machine- 3x15
Pushdowns/Cable Curls/Calves- 3x20

336

4/14/14
BW- 231
AM Cardio (Precor)- 45 minutes
DB Row- 3x8x75
Close Grip Pulldowns- 3x10x135, 135, 150
Chest Supported Row- 3x12x195
Wide Grip Pulldowns- 3x15x135
*I had to cut my workout short because someone randomly walked up and wanted a personal training session.

337

4/15/14
BW- 230
Precor- 45 minutes
BB Bench- 3x8x225
BB Incline- 3x10x185, 165, 135
DB Incline- 3x12x50’s, 40’s, 40’s
Chest Press- 3x15x135
Cable Fly- 3x20x#4
Pec Stretch

338

4/16/14
BW- 229
*Skipped cardio due to lack of sleep.
Trap Bar Deadlifts- 3x8x225
Back Extensions- 3x10x25
Leg Curls- 3x12x195
Leg Extensions- 3x15x110
Leg Press- 3x20x315

339

4/17/14
BW- 231
BB Standing Press- 3x8x95
DB Seated Shoulder Press- 3x10x40’s
BB Upright Rows- 3x12x95
Side Delt Machine- 3x15x90
Face Pulls- 3x20x#10
Ab Wheel- 3x5
*The first two exercises were too light. I skipped cardio again because I didn’t sleep. Today ended up being higher calorie because I cooked some slabs of pork spareribs for the first time. They were awesome!

340

4/18/14
BW- 232
BB Tri Ext- 3x10x75
BB Curls- 3x10x75
DB Tri Ext- 3x12x30’s
DB Hammers- 3x12x30’s
Tri Ext Machine- 3x15x105
Preacher Curl Machine- 3x15x45
Bar Pushdowns- 3x20x#10
Cable Curls- 3x20x#8
*I spent 20 minutes this morning stretching full body.