Zach's Anabolic Diet Training Log

Training Training Logs
401

*This week has been super stressful dealing with external issues. I’m lucky to have done any training at all.

8/11/14
Walk 3.5mph, 1%, 60 minutes

Back Ext- 5x10
Adductor- 5x10x165
Leg Curl- 5x10x210
Leg Ext- 5x15x110
Leg Press- 5x15x315
Abductor- 5x15x180

8/12/14
Walk 3.5mph, 1%, 70 minutes

High Cable Fly- 5x15x#5
Low Cable Fly- 5x15x#4

8/13/14
BW- 230

AM Training:
CSR- 5x8xStack
MG Pulldowns- 5x10x165
One Arm Cable Row- 5x12x#12
V-Bar Pulldowns- 5x15x135

PM Training:
Back Ext- 5x10
Hanging Kneeups- 5x15
Leg Curls- 5x10x195
Situps- 5x15
Leg Ext- 5x15x110
Rope Crunches- 5x15x#12

402

8/14/14
AM Training
BB BP- 5x10x185
BB Inc- 5x10x155
DB BP- 5x10x60’s
DB Incline- 5x10x50’s

PM Training
DB Side Lateral- 5x15x25’s
Lateral Raise Machine- 5x15x110
Cable Upright Rows- 5x15x#12
Band Rear Delt Raises- 5x15xRed Band

PM Cardio: Walk 30 minutes

8/15/14
DB Row- 5x10x70
Uni Cbl Pulldown- 5x10x#12
Inv Row- 5x20, 15,15, 12, 12
WG Pulldowns- 5x12x135

403

8/16/14
DB BP- 30’sX10, 60’sX10, 80’sX8, 100’sX4, 120’sX15
Pushdowns/DB Hammers- 3x15
Seated Cable Extensions/Seated Cable Curls- 3x15
Machine Extensions/Scott Curls- 3x20
Walk- 30 minutes

8/17/14- Played in the pool with my son for an hour. Got in the hot tub and cold plunge for a few minutes.

404

8/18/14
BW- 235
AM Session:
Goblet Squats- 5x8x53
Deadlifts- 5x8x135
Walking Lunges- 5x8xBW
Sled Drags- 5 trips@90lbs
AM Walk- 3.5mph, 1%, 30 minutes

PM Session:
Row Machine- 5x8x280
One Arm DB Row- 5x8x70
Wide Grip Pulldowns- 5x10x150
DB Shrugs- 5x15x100’s
PM Walk- 30 minutes

8/19/14
AM Session:
BB BP- 5x8x225
DB Incline- 5x8x80’s
DB Flat- 5x10x80’s
Chest Press- 5x10x210
AM Walk- 3.5mph, 1%, 30 minutes

PM Session:
DB Side Raises- 5x15x25’s
Lateral Raise Machine- 5x15x110
Cable Upright Rows- 5x15x#13
Face Pulls- 5x15x#10
PM Walk- 30 minutes

405

8/20/14
BW- 229
AM Session:
Back Extensions- 5x12
Leg Curls- 5x12x195
Leg Extensions- 5x12x110
Sled- 5 trips @90lbs
Walk- 3.5mph, 1%, 30 minutes

PM Session:
One Arm Cable Row- 5x12x#10
MG Pulldowns- 5x12x135
One Arm Cable Pulldowns- 5x12x#8
Horizontal Shrugs- 5x12x225
Walk- 30 minutes

8/21/14
BW- 229
AM Session:
BB Incline- 5x12x135
High Cable fly- 5x15x#5
Low Cable Fly- 5x15x#4
Fly Machine- 5x15x90
Walk- 3.5mph, 1%, 30 minutes

PM Session:
Rope Pushdowns- 5x15x#10
Bar Pushdowns- 5x15x#10
DB Hammers- 5x15x25’s
Cable Curls- 5x15x#8
Walk- 30 minutes

8/22/14
BW- 231
Adductor- 5x15x150
Swings- 5x15x53
Leg Press- 5x15x315
Sled- 5 trips @90lbs

Skipped the PM session

8/23/14
Rest
*Started low carb today.

8/24/14
Pool for an hour

406

8/25/14
BW- 231
AM Session:
Goblet Squats- 5x8x65
Deadlifts- 5x8x155
Walking Lunges- 5x8xBW
Sled Drags- 5 trips@100lbs
AM Walk- 3.6mph, 1%, 30 minutes

8/26/14
BW- 229
PM Session:
DB Side Raises- 5x15x25’s
Lateral Raise Machine- 5x15x110
Cable Upright Rows- 5x15x#13
Face Pulls- 5x15x#10

8/27/14
BW- 228
AM Session:
Back Extensions- 5x12
Leg Curls- 5x12x210
Leg Extensions- 5x12x130
Sled- 5 trips @100lbs
Walk- 3.6mph, 1%, 30 minutes

PM Session:
One Arm Cable Row- 5x12x#11
MG Pulldowns- 5x12x135
One Arm Cable Pulldowns- 5x12x#8
Horizontal Shrugs- 5x12x225
Walk- 30 minutes

8/28/14
BW- 227
AM Session:
BB Bench Press- 185x30, 15
Chest Press- 5x15x180
High Cable fly- 5x15x#5
Fly Machine- 5x15x90
Walk- 3.6mph, 1%, 30 minutes

PM Session:
Rope Pushdowns- 5x15x#10
Bar Pushdowns- 5x15x#10
DB Hammers- 5x15x25’s
Cable Curls- 5x15x#8

8/29/14
BW- 226
AM Session:
Adductor- 5x15x150
Swings- 5x15x53
Leg Press- 5x15x330
Sled- 5 trips @100lbs
Walk- 3.6mph, 1%, 30 minutes

PM Session:
Inverted Rows- 5x15
Bent Cable Row- 5x15x#14
V-Bar Pulldowns- 5x15x120
Behind Back Smith Shrugs- 5x15x195

8/30/14
Walk- 60 minutes
Pushups- 1x30
*Added carbs back into my diet.

8/31/14
Walk 30 minutes

407

*I took this week “mostly” off.

9/2/14
BB BP- 185x30, 135x30
DB Incline- 5x10x80’s
DB Flat- 5x10x80’s
High Cable Fly- 1x30

9/7/14
Pullups- 5x5
Blast Strap Inverted Rows- 5x10
Wide Grip Pulldowns- 5x12x110
Seated Low Rows- 5x15x130

*Nutrition has been muscle milk light all day and then whatever after work. Currently 228 lbs.

408

9/8/14
BW- 227
Goblet Squats- 5x5x100
DB SLDL- 5x5x100’s
Leg Curls- 3x10x225
Leg Extensions- 3x15x130
Back Extensions- 3x15
Leg Press- 3x15x350
Calf Press- 3x20x275
Donkey Calf Raises- 3x20

PM Walk- 30 minutes

409

9/9/14
BB bench- 5x5x225
BB incline- 4x8x185
Chest press- 3x10x240
DB Flat- 100’s X 10,8,6
DB incline- 3x8x75’s
Fly- 3x15x#5

*VACATION TRAINING

9/10/14
DB side raises- 5x15x25’s
DB up rows- 5x15x35’s
Rear delt band fly- 5x15xBlue
Band pullaparts with overhead band stretch- 5x20/10

9/11/14
Lying leg curl- 5x8
Smith box squats- 5x10
Cable SLDL- 5x10
Gluten kickback- 5x10
Calves- 50 reps
Ab machine- 5x10

9/12/14
Pull-ups- 3x6
One arm cable row- 3x10
Seated low row- 3x10
V-bar Pulldowns- 3x12
Smith shrugs- 3x15

9/13/14
Chest press machine- 5x10
Shoulder press machine- 5x10
pec deck- 5x10
DB incline- 5x15
rear delt fly- 5x15

9/14/14
Pushdowns- 3x10
DB Hammers- 3x10
Cable Extensions- 3x12
Double Cable Curls- 3x12
Overhead Cable Extensions- 4x15
Cable Curls- 4x15

410

9/15/14- Quads
Pre-exhaustion circuit:
Adductor/Abductor/Leg Extensions- 5x10x150/150/130
BB Squats- 4x8x185
Smith Machine Box Squats- 4x8x185
Smith “Hack” Squats- 4x10x135
Leg Press- 4x15xStack

9/16/14- Shoulders and Calves
BW- 233
BB Standing Press- 4x6x135
DB Seated Press- 4x8x60’s
Machine Seated Press- 4x10x180,195,210,225
Lateral Raise Machine- 3x15x130
Standing Calf Raises- 3x15x105
DB Side Raises- 3x15x25’s
Calf Press- 3x15x225
Lying Rear Delt Raises- 3x20x25’s
Donkey Calf Raises- 3x20xBW

9/17/14
BW- 234
Pullups- 4x6
CSR- 4x8xStack
DB Rows- 4x10x100
Close Grip Pulldowns- 3x10x180
T-Bar Rows- 3x12x135
WG Pulldowns- 3x12 (drop set) 165,150,135

411

*Starting a new nutrition plan today.

AM Fasted Cardio (10g EAA)
Meal 1- 6 oz chicken, 1 oz almonds, 1 cup broccoli
Meal 2- 2 scoops whey isolate, 1 Tbsp EVOO
Train (10g EAA)
Meal 3- 2 whole eggs, 5 egg whites, 1 cup dry oats, 1/2 cup berries
Meal 4- 8 oz chicken, 6 oz sweet potato, 2 cups spinach
Meal 5- 8 egg whites
Meal 6- 8 oz white fish, 1/2 cup rice, 8 asparagus spears

On My Fitness Pal app this comes out to 2426 kcal, 305g Protein, 63g Fat, 154g Carbs, 26g Fiber

412

*My new training template:

4x per week- AM Cardio (30 minutes @140bpm HR) and 50 reps of Abs

Monday- Quads/Calves supersets
Pre-exhaustion circuit:
Leg Extensions/Adduction/Abduction/Smith Standing Calves- 4x12
BB Squats- 4x12
Calf Press- 4x12
Smith Box Squats- 4x12
Seated Calf Raises- 4x12
Leg Press- 4x12
Unilateral Calf Press- 4x12

Tuesday- Shoulders
BB Standing Press- 3x12
DB Arnold Press- 3x12
Lateral Raise Machine- 3x12
Cable Upright Rows- 3x12
Behind Back Smith Shrugs- 3x12
DB Shrugs- 3x12
Lying Rear Delt Raises- 3x12
Face Pulls- 3x12

Wednesday- Back/Triceps supersets
Pullups- 4xFailure
T-Bar Rows- 3x12
Rope Pushdowns- 3x12
Wide Grip Pulldowns- 3x12
EZ Pushdowns- 3x12
Close Grip Pulldowns- 3x12
Reverse Pushdowns- 3x12
DB Rows- 3x12
EZ Extensions- 3x12
One Arm Cable Row- 3x12
DB Extensions- 3x12
Back Extensions- 3x12
Unilateral Reverse Pushdowns- 3x12

Thursday- Hamstring/Calves supersets- all 4x12
Unilateral Hamstring Press
Smith Standing Calves
Seated Leg Curls
Calf Press
Walking Lunges
Seated Calves
BB SLDL
Unilateral Calf Press
Unilateral Seated Cable Leg Curl
Donkey Calf Raises

Friday- Chest/Biceps supersets- all 3x12
BB Bench Press
BB Curls
DB Incline
DB Hammers
Chest Press
DB Curls
Cable Fly
DB Incline Curls
Fly Machine
Preacher Machine
Pushups
Cable Curls

413

9/18/14
BW- 233
AM Cardio Stepmill 30 minutes + 50 total reps lying leg raises

Unilateral Hamstring Press- 4x12x105
Smith Standing Calves- 4x12x105
Seated Leg Curls- 4x12x225
Calf Press- 4x12x300
Walking Lunges- 4x12xBW
Seated Calves- 4x12x75’s
BB SLDL- 4x12x135
Unilateral Calf Press- 4x12x120
Unilateral Seated Cable Leg Curl- 4x12x#7
Donkey Calf Raises- 4x20x50

9/19/14
BW- 230
AM Cardio 30 minutes Treadmill 3.5mph, 5%, + 50 total reps situps

*All 3x12
BB Incline- 185x12,10,8
BB Curls- 65’s
DB Flat- 65’s
DB Hammers- 30’s
DB Incline- 50’s
DB Curls- 25’s
Chest Press- 180, 195, 210
DB Incline Curls- 20’s
Fly Machine- 105
Preacher Machine- 60
Pushups and Cable Curls- skipped due to a client coming early

414

9/20/14- rest

9/21/14- Run/Walk- 30 minutes, avg HR 143 bpm

415

9/22/14
BW- 229
50 total reps Hanging Kneeups
AM Fasted Cardio- Walk/Run 30 minutes

Pre-exhaustion circuit:
Leg Extensions/Leg Curl/Smith Standing Calves- 4x12x130/180/135
BB Squats- 4x12x135
Calf Press- 4x12330
Smith Box Squats- 4x12x135
Seated Calf Raises- 4x12x100’s
Smith “Hack” Squat- 4x12x135
Unilateral Calf Press- 4x12x135

9/23/14
BW- 227
50 total reps Situps
AM Cardio- Walk 3.5mph, 5%, 30 minutes

BB Standing Press- 3x12x65,75,85
DB Arnold Press- 3x12x35’s
Lateral Raise Machine- 3x12x130
Cable Upright Rows- 3x12x#14
Behind Back Smith Shrugs- 3x12x195
DB Shrugs- 3x12x100’s
Lying Rear Delt Raises- 3x12x20’s
Face Pulls- 3x12x75

416

9/24/14
BW- 225
Pullups- 4x6
Decline Kneeups- 4x15
Row Machine- 3x12x225, 210, 195
Rope Pushdowns- 3x12x#10
Close Grip Pulldowns- 3x12x150
EZ Pushdowns- 3x12x#10
DB Row- 3x12x70
Reverse Pushdowns- 3x12x#8
Wide Grip Pulldowns- 3x12x135
EZ Extensions- 3x12x55
One Arm Cable Row- 3x12x#8
DB Extensions- 3x12x20’s
Back Extensions- 3x12xBW
Unilateral Reverse Pushdowns- 3x12x#5

9/25/14
BW- 224
AM Fasted Cardio- Walk 30 minutes

9/26/14
BW- 226
*All hamstring exercises are 4x12
*Set of 15 bodyweight calf raises with every set of hamstrings.
*Ball Crunches- 4x15
*Cheat meal day
GHR- BW
Split Squats- BW
BB SLDL- 185
BB Hip Thrusts- 135
KB Swings- 35

AM Fasted Cardio- Walk 30 minutes

9/27/14
BW- 227
*I accidentally didn’t do enough sets.
*All 3x12
*Bench Jacknives- 50 total reps
BB Bench Press- 185
KB Hammers- 35’s
DB Slight Incline- 185
EZ Curls- 50
Suspended Pushups- BW
DB Hammers- 25’s
Pushups- BW
Rope Hammers- BW
Band Fly- mini bands
Cable Curls- 50

417

9/28/14
Rest

*Nutrition this week is the same as last week.

9/29/14
BW- 227
AM Cardio- Walk 3.5mph, 5%, 30 minutes
Hanging Kneeups- 3x20

BB SQ (8’s)- 135, 185, 225, 275, 225
Smith Box Squats- 4x10x225
Smith Hack Squats- 4x8x225
Leg Extensions- 4x12x130
Adduction- 4x12x135

418

9/29/14
BW- 225
Situps- 3x20
AM Cardio- Walk/Run 30 minutes

BB Standing Press- 135x5, 185x3, 165x5, 135x8
Machine Shoulder Press- 225x12,10,10
Cable Upright Rows- 3x15xStack
Behind Back Smith Shrugs- 3x12x195
DB Shrugs- 3x12x100’s
Lying Rear Delt Raises- 3x12x20’s
Face Pulls- 3x12x75
Lateral Raise Machine- 3x12x110

10/1/14
BW- 223 (new low on this cut)
AM Training Session:
Pullups- 4x7
Machine Row- 3x10xStack
DB Row- 3x10x100’s
Close Grip Pulldowns- 3x10x165
Wide Grip Pulldowns- 3x10x165
One Arm Cable Row- 3x15x#10
One Arm Cable Pulldowns- 3x15x#10
Decline Kneeups- 3x20

PM Training Session:
Smith Standing Calf Raises- 5x10x195
Calf Press- 5x10x350
One Leg Standing Calf- 5x10xBW
Bodyweight Donkey Calf Raises- 100 total reps

419

10/2/14
BW- 223
AM Cardio- 30 minutes

Deadlift- 135x5, 225x4, 315x3, 405x1, 500x1
Split Squats- 4x12xBW
Leg Curls- 4x12x240
Back Extensions- 4x12x25
One Leg Cable Curl- 2x25x#6
Ball Crunches- 2x25

10/3/14- Cheat Meal tonight!
BW- 222 (new low on the cut)
AM Cardio- 30 minutes
Machine Crunch- 3x20x90

BB Bench- 3x3x315
BB Incline- 3x6x225
DB Incline- 3x6x100’s
DB Flat- 3x8x100’s
Chest Press- 3x15x180
High Cable Fly- 3x15x#5

10/4/14
AM Cardio- 30 minutes Walk/Run
KB Hammers- 4x12x35’s
DB Curls- 4x15x25’s
DB Hammers- 4x15x25’s
EZ Curls- 4x15x50

1/5/14
*I really hurt my left shoulder Saturday and can’t use that arm for anything.
Cardio- 30 minutes
One Arm Pushdowns- 5x15
One Arm Reverse Pushdowns- 5x15
One Arm Cross Body DB Extensions- 5x15
One Arm Lying DB Extensions- 5x15

420

10/6/14
BW- 226
*Injury workout
Back Extensions- 5x10
Adductor- 5x10
Abductor- 5x10
Leg Extensions- 5x10
Leg Curls- 5x10
Leg Press- 5x10

PM Cardio- Walk 30 minutes