Zach's Anabolic Diet Training Log

Training Training Logs
381

7/7/14
BW- 242
2644 Kcal

AM Cardio: 5 Hill Walks, 10 Hill Sprints, 20 minute treadmill walk 3.5mph, 3.5%

Bent Over Smith Machine Rows- 5x10x135
Chest Supported Row- 5x10x225
One Arm Cable Row/One Arm Cable Pulldown- 5x10x#10
DB Shrugs/Horizontal Shrugs- 5x10x100’s/200
Stretch Lats

PM Cardio- 30 minute walk

Nutrition this week: 2500 kcal, 300g Protein, 85g Fat, 125g Carbs, 25g Fiber

Pre-Cardio: 10g EAA, 2g Beta Alanine, zero calorie energy drink
Meal 1- 8oz pork loin, 1 cup broccoli
Meal 2- 1 scoop Elite XT protein, 5g Creatine
Pre-workout: 10g EAA, 2g Beta Alanine, zero calorie energy drink
Meal 3- 8oz chicken breast, 8oz sweet potato, 1 cup broccoli
Meal 4- same as meal 1
Meal 5- same as meal 3 plus multivitamin and 3g fish oil

382

7/8/14
BW- 235
2736 Kcal
Spin Bike 20 minutes, Treadmill 25 minutes 3.5mph, 3.5%

BB BP- 5x10x225
BB Incline- 5x10x135
DB Incline/Cable Fly- 5x10x45’s/#6
Chest Press/Fly Machine/Calf Raises- 5x10x150/90/315
Stretch and Foam Roll

383

7/9/14
BW- 235

AM Conditioning: Precor Interval Program- 30 minutes

BB Box Squats- 5x10x135
BB SLDL- 5x10x135
Leg Curls/Leg Ext- 5x10x195/130
Adductor/Pulldown Abs/Leg Press- 5x10x150/Strong Band/315

PM Conditioning: Walk 30 minutes

384

7/10/14
BW- 235
AM Cardio- Treadmill 3.2mph, 2.5%, 40 minutes

BB Standing MP- 5x10x95
DB Seated MP- 5x10x40’s
MP Machine/Cable Upright Rows- 5x10x135/#12
Lateral Raise Machine/DB Rear Delt Raises- 5x10x130/25’s
*No PM cardio because my son is sick.

7/11/14
AM Cardio- Treadmill 3.2 mph, 2.5%, 15 minutes

Rope Pushdowns/Rope Hammers- 5x10x#12/#10
EZ Bar Extensions/EZ Curls- 5x10x65/65
Bar Pushdowns/Bar Cable Curls- 5x15x#11/#9
Band Assisted Dips/Preacher Curl Machine- 5x20xStrong Band/45
*No PM cardio because my son is sick.

7/12/14
Walk 40 minutes

7/13/14
Walk 50 minutes

Flat Leg Raises- 3x10
Crunches on bench- 3x20
Russian Twists- 3x10 each way
Bench Knee ups- 3x20
Side Bends- 3x15x45
Band Pulldown Crunches- 3x20xStrong Band

385

7/14/14
BW- 233
2496 kcal

AM Cardio: Treadmill 3.2mph, 1%, 60 minutes

Bent Over Smith Machine Rows- 5x10x140
Chest Supported Row- 5x10x230
One Arm Cable Row/One Arm Cable Pulldown- 5x10x#9
DB Shrugs/Medium Grip Pulldowns- 5x10x100’s/135

PM Cardio- 30 minute walk

Nutrition this week: 2200 kcal, 255g Protein, 75g Fat, 130g Carbs, 30g Fiber

Pre-Cardio: 10g EAA, 2g Beta Alanine, zero calorie energy drink
Meal 1- 1 scoop Elite XT protein, 5g Creatine
Pre-workout: 10g EAA, 2g Beta Alanine, zero calorie energy drink
Meal 2- 8oz chicken breast, 8oz sweet potato, 1 cup cabbage
Meal 3- 8oz pork loin, 2 cups broccoli, 1 Tbsp natty PB
Meal 5- same as meal 2 plus 2 Tbsp natty PB, multivitamin, and 3g fish oil

386

7/15/14
BW- 234
2226 kcal
AM Cardio- Treadmill 3.2mph, 1%, 60 minutes
PM Cardio- Walk 30 minutes
*My back locked up while I was moving a weight for a client. Not training today.

387

7/16/14
BW- 232
2336 kcal
AM Cardio: Treadmill 3.2mph, 1%, 60 minutes

*My back is still messed up.
Back Extensions/Dips- 5x10xBW/BW
Leg Curls/BB Incline- 5x10x180/115
Leg Extensions/Chest Press- 5x10x110/165

PM Cardio: Walk 30 minutes

388

7/17/14
BW- 230
2313 kcal
AM Cardio: Treadmill 3.2mph, 1%, 60 minutes

DB Side Delt/Smith Seated Shoulder Press- 5x10x25’s/85
Lateral Raise Machine/Shoulder Press Machine- 5x10x130/150
Overhead Band Stretch/Band Pullaparts- 5x10 each

PM Cardio: Walk 30 minutes

7/18/14
BW- 230
2344 kcal
AM Cardio: Treadmill 3.2-3.5 mph, 1%, 70 minutes

Rope Pushdowns/DB Extensions- 5x10x#12/30’s
DB Hammer Curls/EZ Curls- 5x10x25’s/65
V-Bar Pushdowns/Band Assisted Dips- 5x10x#12/Strong Band
DB Curls/Preacher Curl Machine- 5x10x20’s/45

7/19/14
BW- 227
3411 kcal
AM Cardio- Walk 40 minutes
PM Cardio- Walk 50 minutes

7/20/14
BW- ?
3116 kcal
AM Cardio- Walk 30 minutes

Strong Band Good Mornings- 5x10
KB SLDL- 5x12x35’s
KB Swings- 5x15x35
Hip Bridges- 5x20
Walk- 50 minutes

PM Cardio- Walk 60 minutes

389

7/21/14
BW- 229
2257 Kcal
AM Cardio: Treadmill 3.3 mph, 1%, 55 minutes

Inverted Rows/Medium Grip Pulldowns- 5x10xBW/150
Row Machine/V-Bar Pulldowns- 5x10x195/120
One Arm Cable Pulldown/One Arm Cable Row- 5x10x#8/#8
Leg Press Calf Raises- 3x20x275

PM Cardio: Walk 30 minutes

390

7/22/14
BW- 229
2572 Kcal
AM Cardio: Treadmill 3.3 mph, 1%, 60 minutes

High Cable Fly/BB Incline- 5x10x#6/135
Lying Cable Fly/DB Incline- 5x10x#5/60’s
Fly Machine/Chest Press- 5x10x90/180

PM Cardio: Walk 30 minutes

391

7/23/14
BW- 230
2748 kcal

AM Cardio: Treadmill 3.3 mph, 1%, 60 minutes

Leg Curls/Adductor- 5x10x225/150
Walking Lunges/Goblet Squats- 5x10xBW/53
Leg Extensions/Leg Press- 5x10x110/315
Leg Press Calf Raises- 5x20x105,195,275,275,275

PM Cardio: Walk 15 minutes (rained out)

392

7/24/14
BW- 228
2935 kcal

AM Cardio- Treadmill 3.3mph, 1%, 60 minutes

DB Side Raises/Seated BB MP- 5x10x25’s/85
Lateral Raise Machine/Shoulder Press Machine- 5x10x110/150
Face Pulls/Cable Upright Row- 5x10x#10/#13

PM Cardio- Walk 30 minutes

393

7/25/14
BW- 230
3025 kcal
AM Cardio: Treadmill 3.3 mph, 1%, 60 minutes

Rope Pushdowns/DB Extensions- 5x10x#12.5/30’s
DB Hammer Curls/EZ Curls- 5x10x30’s/65
Bar Pushdowns/Bench Dips- 5x10x#13/5x15xBW
DB Curls/Preacher Curl Machine- 5x10x25’s/55

7/26/14
BW- 226
2175 kcal
AM Cardio- Walk 60 minutes
PM Cardio- Walk 60 minutes

7/27/14
BW- ?
3894 kcal
AM Cardio- Walk 30 minutes
PM Cardio- Walk 30 minutes

394

7/28/14
BW- 228
2977 Kcal
AM Cardio: Treadmill 3.4 mph, 1%, 60 minutes

DB Rows/Medium Grip Pulldowns- 5x10x75/150
Row Machine/V-Bar Pulldowns- 5x10x200/135
One Arm Cable Pulldown/One Arm Cable Row- 5x10x#9/#9
DB Shrugs/Leg Press Calf Raises- 5x20x75’s/275

PM Cardio: Walk 30 minutes

395

7/30/14
BW- 226
3037 kcal

AM Cardio: Treadmill 3.4mph, 1%, 60 minutes

Leg Curls/Adductor- 5x10x225/165
Walking Lunges/BB SQ- 5x10xBW/65
Leg Extensions/Leg Press- 5x10x110/335
Back Extensions- 5x10xBW/Calf Press- 5x20x275

PM Cardio: Walk 60 minutes

396

7/31/14
BW- 227
3176 kcal

AM Cardio: Treadmill 3.4mph, 1%, 60 minutes

DB Side Raises/Seated BB MP- 5x10x25’s/95
Lateral Raise Machine/MP Machine- 5x10x110/140
Cable Upright Rows/Face Pulls- 5x10x#13/#11
BB Shrugs/Band Pullaparts- 5x20x185/Red Band

PM Cardio: Walk 30 minutes

397

8/1/14
BW- 227
3592 kcal
AM Cardio: Treadmill 3.4 mph, 1%, 60 minutes

Rope Pushdowns/DB Extensions- 5x10x#13/30’s
DB Hammer Curls/EZ Curls- 5x10x25’s/65
Bar Pushdowns/Machine Tri Ext- 5x15x#10/90
Cable Curls/Preacher Curl Machine- 5x15x#8/60

PM Cardio:Walk 30 minutes

8/2/14
BW- 224
4367 kcal
Walk- 30 minutes

Deadlifts- 135x5, 225x3, 315x2, 405x1, 500xMISS, 405+chainsX1, 315x1, 225x1, 135x1

Walk- 30 minutes

8/3/14
BW- ?
3361 kcal
Walk- 30 minutes

Back Extensions/Hanging Kneeups- 5x10xBW/BW
Leg Curls/Machine Crunches- 5x10x180/100
Leg Extensions/Band Choppers- 5x10x110/Red
Leg Press/Rope Crunches- 5x10x315/#16

398

This is a video of my first time using chains. I would have done more reps but I didn’t have the chains set up correctly and the plates came down on top of them.

399

8/4/14
BW- 229
2941 Kcal
AM Cardio: Treadmill 3.5 mph, 1%, 60 minutes

20 minutes Jump Rope Intervals 15 seconds ON/45 seconds OFF

DB Rows/Medium Grip Pulldowns- 5x10x85/150
Row Machine/V-Bar Pulldowns- 5x12x200/135
One Arm Cable Pulldown/One Arm Cable Row- 5x15x#8/#8

PM Cardio: Walk 60 minutes

400

8/5/14
BW- 226
AM Cardio: Treadmill 3.5mph, 1%, 60 minutes

High Band Fly- 5x10xMini Bands
BB Bench Press- 5x10x185
Low Band Fly- 5x12xMini Bands
DB Incline- 5x12x40’s
Fly Machine- 5x15x90
Chest Press- 5x15x135
Overhead Band Stretch- 5x10
Pec Minor Dips- 5x10

PM Cardio- Walk 60 minutes

8/6/14
AM Cardio- Treadmill 3.2mph, 1%, 30 minutes
PM Cardio- Walk 30 minutes

8/7/14
AM Cardio- Treadmill 3.5mph, 1%, 30 minutes
Kickboxing- 25 minutes

DB Side Raises- 5x10x25’s
Standing BB MP- 5x10x75
Band Pullaparts- 5x20xMini Band
BB Upright Rows- 5x12x75
Rear Delt Band Fly- 5x20xRed Band
Standing DB MP- 5x15x25’s

PM Cardio- Walk 30 minutes

8/8/14
AM Cardio: Kickboxing 25 minutes

Back Extensions- 5x10xBW
Hanging Kneeups- 5x15xBW
Leg Extensions- 5x10x110
Situps- 5x10xBW
Leg Curls- 3x15x180
Bench Jacknives- 3x15
Leg Press- 3x15x315
Crunch Machine- 3x15x90

8/9/14
Rest

8/10/14
AM Cardio- Walk 30 minutes

Pool- 45 minutes

PM Cardio- Walk 30 minutes