Wow, since you took a break from your diet you really do look like you gained some muscle or lost a lot more fat. Maybe both! Great job! You’re going to be freaking jacked before you know it! I want to feast at night too! RAAHHH…OM NOM NOM NOM NOM NOM…
9/23/11
BW- 220
Front Squats (no belt): 3’s- 45, 95, 115, 135, 155, 185
Romanians- 4x10x135
Modified GHR- 4x10x Mini Band
supersetted with:
Hanging Leg Raises- 4x10xBW
*I did this workout really fast, just trying to get it in and get out of the gym
9/24/11
BW- 219
Walk- 30min
9/25/11
BW- 218
Walk- 30min
*Foam rolled my back and glutes because I was so tight from lying around being lazy Saturday, haha.
9/26/11
BW- 222
Military Press- 3’s: 45, 95, 115, 135, 155, 175
supersetted with:
Close Grip Pulldowns- 6x10x90
DB Military Press- 5x10x35’s
supersetted with:
BB Curls- 5x10x70
DB Rear and Side Delt Raises- 3x10x25’s, 20’s, 20’s
9/27/11
Deadlift- 3’s: 135, 185, 225, 275, 315, 365
Front Squat supersetted with Bent BB Rows- 4x10x95
Leg Curls- 4x10x180
supersetted with:
Situps- 4x10xBW
9/28/11
BW- 221
Airdyne- 30min
9/29/11
BW- 220
Sling Shot Bench Press- 3’s: 185, 225, 275, 315, 335, 350x8 (443 estimated max)
supersetted with:
Wide Grip Pulldowns- 6x10x95
DB Bench Press- 5x12x50’s, 60’s, 70’s, 80’s, 80’s
supersetted with:
Chest Supported Rows- 5x12x150
Pushdowns and Face Pulls- 5x20x#9
9/30/11
BW- 222
Front Squats- 3’s: 95, 115, 135, 155, 185, 215x8 (272 estimated max)
Romanians- 4x10x145
Modified GHR- 4x10x Mini+Micro Bands
supersetted with:
Decline Leg Raises- 4x10xBW
Stretched Calves, Hams, Quad/Hip
10/1/11
BW- 222
Walk- 30min
10/2/11
BW- 226
Walk 30min
Measurements, relaxed, first thing upon waking (2 weeks apart):
9/19/11-9/30/11
Arm: 15.25-15.75 (+0.25)
Neck: 15.5-15.5 (same)
Chest/Back: 44-46 (+ 2)
Abdominal: 39-39.5 (+0.5)
Glute/Hip:40.5-42 (+1.5)
Thigh- 25-25 (same)
Calf- 16-16 (same)
Wrist- 7.25-7.25 (same)
Pics:
Week 4 with Mike Keck
10/3/11
BW- 226
Close Grip Bench- 5’s: 45, 135, 185, 225, 275, 315x6
supersetted with:
Pulldowns- 6x10x100
DB Bench Press- 5x10x85’s
supersetted with:
CSR- 5x10x165
*The DB Bench was easy but I’m still being cautious with my shoulder.
Pushdowns and Face Pulls- 5x20x30
10/4/11
BW- 226
Deadlifts (no belt, reset each rep)- 3’s: 135, 185, 225, 275, 315x10
Front Squats (no belt)- 3x20x95
Leg Curls- 4x15x180
supersetted with:
Situps- 4x15xBW
supersetted with:
Leg Press Calf Raises- 4x15x225
Stretch Calves, Hams, Hip/Quad
*I will be vacationing in the mountains for the rest of the week. I will try to get my 3 cardio sessions in but can’t make any promises…
10/5- Didn’t weigh
10/6- 230, Did 5x20 Pushups
10/7- 227, Had clearance to add dessert to my feast
*I thought you could only buy Ben and Jerry’s in grocery stores. In Pigeon Forge, TN I found a B&J ice cream shop! MMM…
10/8- 227
*Bodyweight is going up fast! Mike said that as long as I’m looking leaner and my strength is going up it’s good to go.
10/9- Didn’t weigh
10/10- 229
10/11
BW- 229
Close Grip Bench- 45x10, 135x5, 185x5, 225x5, 275x5, 315x7
supersetted with:
Wide Grip Pulldowns- 6x10x105
DB Bench (slight decline)- 5x10x100’s
supersetted with:
Chest Supported Rows- 5x10x175
Pushdowns and Face Pulls- 4x25x30
10/12/11
BW- 227
Deadlifts: (reset each rep, no belt)- worked up to 335x10
Front Squats- 3x20x95
Leg Curls- 4x15x190
supersetted with:
Calf Raises on Leg Press- 4x15x235
supersetted with:
Situps- 4x15xBW
Stretched calves, hams, quads
10/13/11
BW- 229
Walked- 30min
Measurements:
9/30/11 - 10/14/11
Arm: 15.75-15.75
Neck: 15.5-16
Chest: 46-46.75
Abdominal: 39.5-40
Hip: 42-43
Thigh: 25-26
Calf: 16-16.5
Wrist: 7.25-7.25
Hi I just saw your training log and your following the AD diet. I must say you look like your doing well on the diet so keep it up. I have done the diet myself with good results, and could’nt help noticing that you have put ur pro high than your fat, just wondering your reason for that? I only ask beacuse normally if your trying to reach ketosis you generally raise you fat high than the pro to force the body to utilize it a fuel instead of the aminos from the pro.
[quote]taylor_1989 wrote:
Hi I just saw your training log and your following the AD diet. I must say you look like your doing well on the diet so keep it up. I have done the diet myself with good results, and could’nt help noticing that you have put ur pro high than your fat, just wondering your reason for that? I only ask beacuse normally if your trying to reach ketosis you generally raise you fat high than the pro to force the body to utilize it a fuel instead of the aminos from the pro.[/quote]
That is true during the adaptation phase. However, once you are fat adapted you can lower your calories from fat in order to burn bodyfat instead of dietary fat.
10/14/11
BW- 233
Sling Shot Bench Press- worked up to 350x10
supersetted with:
Pulldowns- 6x10x110
DB Incline Press- 5x10x80’s
supersetted with:
EZ Bar Curl- 5x10x80
Rear Delt and Side Delt Raises- 3x10x20’s
Stretch Pecs and Lats
10/15/11
BW- 228
Walk- 30min
Front Squat- worked up to 225x10
Romanians- 4x10x155
Modified GHR- 4x10x 2 Mini Bands
supersetted with:
Leg Raises- 4x10xBW
supersetted with:
Seated Calf Raises- 4x10x110
Stretch Calves, Hams, Quads
10/16/11
BW- 227
Walk- 30min
*Deload this week because I am starting a meet training cycle in case I decide to do a Push/Pull meet Dec 17th.
10/17- 229 and 30min Cardio
Worked up to 315x7 close grip bench. This stalling is what helped me decide to deload.
10/18- 227
10/19- 229
10/20- 229 and 30min cardio
10/21- 230 and 30min cardio
10/22- 227
10/23- 230
10/24/11
BW- 229
Deadlifts (135x3, 225x3, 315x3) 6x4x405
*I was pleased with this. I’m using 405 as my 80% on this program I’m doing. The last time I did that, I hit my all time best deadlift of 585. Keeping my fingers crossed…
*Probably could have added in some assistance work but will probably wait for my bench day to do that.
10/25/11
BW- 229
Cardio- 30min
10/26/11
BW- 230
Cardio- 30min
Bench Press- 6x4x315
Pushdowns- 2x30x30
supersetted with:
Face Pulls- 2x30x45
*This went fairly easily. I have been using only close-grip due to a tweaked shoulder. However, I took my grip out (pinky on the rings) today and had no problems. I was staying as super tight as possible to protect my shoulder so I’m sure that helped.
10/27/11
BW- 228
Rest
10/28/11 Update
Bodyfat Test Results
Sept 9th
BW- 228
BF%- 16.4%
Lean Body Mass- 190.4 lbs
Fat Mass- 37.5 lbs
Oct 28th
BW- 228
BF%- 13.8%
Lean Body Mass- 196.4 lbs
Fat Mass- 31.5 lbs
Measurements:
Sept 9th
Neck- 15.5
Arms- 15
Chest- 47
Waist- 39.5
Quads- 26
Calf- 16.5
Wrist- 7.5in
October 28th
Neck- 15.75
Arms- 15.75
Chest- 46
Waist- 39
Quads- 26.5
Calf- 16.25
Wrist- 7.25in
Pics:
10/29/11- 230
10/30/11- Didnt weigh
10/31/11- Hypertrophy Lower Body
BW- 233
Leg Press Calf Raises- 5x15x315
Leg Curls- 5x15x225
Leg Press- 5x15x Stack
*I think I am going to do my heavy deadlift only day, heavy bench only day, a lower hypertrophy day, and an upper hypertrophy day.
11/1/11
BW- 233
Treadmill- 3mph, 7.5% grade: 30min
Bench- 6x5x315
Band Pullaparts- 2x30- red
Foam roll upper back
11/2/11
BW- 231
Roll pecs then stretch four ways- 60 sec each stretch
Roll upper back then stretch
11/3/11
BW- 232
Cardio- Treadmill: 3mph, 7.5% grade- 30min
CSR (3 grips)- 6x15x185
Pulldowns (3 grips)- 2x15x120, 4x15x105
Cable Curls- 2x30x#6, #8
Feast:
Wendy’s 3/4lb Triple
Wendy’s Small Chili
Wendy’s Caesar Side Salad
50g Whey Isolate in unsweetened Almond Milk
8oz 90% lean ground beef /w mayo and hot sauce
2 Tbsp Natty PB
SWYOOOGGGEEEE!!!
11/4/11
BW- 231
AM Cardio- Stepmill 30min
Leg Press Calf Raises- 5x15x325
Leg Curls- 5x15x235
*Short workout today, going back to the way I was training before I switched to the lower volume/high intensity stuff.
11/5- Didn’t weigh
11/6- Didn’t weigh
