Zach's Anabolic Diet Training Log

[system]

10/7/14
*All unilateral
Machine Row- 5x10x90
Cable Row- 5x10x#10
Cable Pulldown- 5x10x#10
Straight Arm Pulldown- 5x10x#6
Bench Jacknives- 3x20
Walk- 30 minutes

10/8/14
BW- 221 (new low on this cut)
*All unilateral
Lateral Raise machine- 5x10x110
Cable Rear Delt- 5x10x#4
Cable Side Delt- 5x10x#3.5
Cable Front Delt- 5x10x#4
Situps- 3x20
Calf Press- 3x20x300

10/9/14
BW- 224
Back Extensions- 3x15
Abductor- 3x15x150
Adductor- 3x15x150
Ball Crunch- 3x20
Leg Extensions- 3x15x130
Leg Curl- 3x15x210
Leg Press- 3x15xStack
Calf Press- 3x20x300
Walk- 30 minutes

[system]

10/10/14- MY 30TH BIRTHDAY!
BW- 223
*All unilateral
Chest Press (high handle)- 5x15x75
Chest Press (low handle)- 5x15x60
Low Cable Fly- 5x15x#4
High Cable Fly- 5x15x#6

AM Cardio- Walk 30 minutes

[system]

10/11/14
BW- 221
AM Cardio- Walk 30 minutes

DB Curls- 5x15x25’s
DB Hammers- 5x15x25’s
Cable Curls- 5x15x50

10/12/14
BW- 221
AM Cardio- Walk 30 minutes

Neutral Grip Band Pushdowns- 5x15
Fat Grip Band Pushdowns- 5x15
One Arm Triceps Cross Body Extensions- 5x15x25’s
DB Triceps Extensions- 5x15x25’s

10/13/14
BW- 220 (new low on this cut)
AM Cardio- 15min Gauntlet and 15min Treadmill Walk

Split Squats- 5x10
Smith Hack Squats- 5x10x135
Leg Extensions- 5x15x110
Leg Press- 5x15x315
Calf Press- 5x15x315
Bench Jacknives- 3x20

[system]

*My shoulder is slowly getting better but it’s not 100%.
10/14/14
BW- 227
Unilateral Row Machine- 5x10x90,90,90,105,120
Unilateral Cable Row- 5x10x#12
Unilateral Pulldowns- 5x15x#8,9,10,12,14
Straight Arm Pulldowns- 5x15x#10
Cable Crunches- 5x15x#12

10/15/14
BW- 228
Lateral Raise Machine- 5x15x90
DB Rear Delt Raises- 5x15x15’s
DB Side Delt Raises- 5x15x15’s
DB Front Delt Raises- 5x15x15’s
Walk- 30 minutes

[system]

10/16/14- 10/18/14
sick

10/19/14
Reverse Fat Grip Band Pushdowns- 5x15
DB Reverse Curls- 5x15
Fat Grip Band Pushdowns- 5x15
DB Curls- 5x15x
Neutral Grip Band Pushdowns- 5x15
DB Hammers- 5x15

10/20/14
BW- 225
BB SQ- 4x12x135
Smith Box SQ- 4x12x135
Smith Hack SQ- 4x12x135
Leg Extensions- 4x15x110
Adductor- 4x15x135
Run/Walk- 30 minutes

10/21/14
*First time benching since the shoulder injury
Close Grip Bench (5’s) 45, 95, 135, 185, 205
225x3, 250x1, 275x1
Sling Shot Bench Press- 3x5x275
Chest Press- 3x15x180
Cable Fly- 3x15x#4
Walk- 30 minutes

[system]

*I’m coming off of my shoulder injury but I just found out about a fundraiser bench competition Dec 6th (7 weeks out). It’s at the gym where my wife is the fitness director so I’m pretty much obligated to participate. I was only able to close grip 275 yesterday without a ton of strain on my shoulder. If I can pause press 365 at the competition I’ll be ok with that.

10/22/14
BW- 223
CSR- 3x8x180, 210, 225
One Arm Cable Row- 3x10x#10,#12,#14
DB Row- 3x10x70
V-Bar Pulldowns- 3x10x135
Curl Variations- 6x20
Run/Walk- 30 minutes

[system]

10/23/14
BW- 224
Back Extensions- 3x15xBW
Leg Curls- 3x15x210
Leg Extensions- 3x15x130
Leg Press- 3x15xStack
Calf Press- 3x15x315
Plank- 1x60 seconds

PM Cardio- Walk 30 minutes

[system]

10/24/14
BW- 224
Paused Bench Press- worked up to 300x1
Bench Press- 3x3x275
Sling Shot Bench Press- 3x5x275
Shoulder Press Machine- 3x8x150
Pushdown Variations- 6x20
Run/Walk- 30 minutes

[system]

10/25/14
BW- 221
Walk- 30 minutes

10/26/14
BW- 222
Walk- 30 minutes

[system]

10/27/14
BW- 221
BB Squat- 3x3x225 (I can’t go heavier due to my shoulder injury)
Good Mornings- 3x5x135
Walking Lunges- 3x10
Modified GHR- 3x10x Mini Band
Run/Walk (5.5mph/3.5mph)- 30 minutes
*Cheat meal tonight!

[system]

10/28/14
BW- 226
CG Bench Press- 3x8x225
DB Bench Press- 4x8x75’s
Lateral Raise Machine- 4x15x110
Tricep Extension Machine- 4x10
Walk- 30 minutes

[system]

10/29/14
BW- 227
CSR- 3x8x225
DB Row- 3x10x80
Cable Row- 3x10x#14
V-Bar Pulldowns- 3x10x140
Curl Variations- 6x20
Run/Walk (5.5mph/3.5mph)- 30 minutes

[system]

10/30/14
BW- 227
BB SQ- 3x15x135
KB Swings- 3x15x53
Adductor- 3x15x135
Leg Extensions- 3x15x110
Leg Curls- 3x15x210
Abductor- 3x15x150
Leg Press- 3x15x315
AM Walk- 30 minutes
PM Walk- 30 minutes

10/31/14
BW- 223
BB Paused Bench Press- worked up to 335x1
BB Bench Press- 3x3x300
Slingshot Bench Press- 3x5x300
Shoulder Press Machine- 3x8x165
Pushdowns- 6x20x#9
AM Walk- 30 minutes

[system]

11/1/14
Rest

11/2/14
Walk- 30 minutes

11/3/14
BW- 220
Walk- 60 minutes
*High Carb Day

11/4/14
BW- 226
*Starting low carb
Close-grip Bench Press- 3x8x250
Bench Press- 4x8x225
DB Side Raises- 4x15x25’s
DB Triceps Extensions- 4x15x25’s
AM Cardio- 30 minutes Run/Walk
PM Cardio- 30 minutes Walk

[system]

11/5/14
BW- 225
Walk- 60 minutes

11/6/14
BW- 221
KB Swings- 20 sets of 10 with 53 lbs, 45 seconds rest

11/7/14
BW- 220
Walk- 60 minutes

Inverted Rows- 5x10
Bent Cable Row- 5x10
WG Pulldowns- 5x10
CG Underhand Pulldowns- 5x10

Rope Hammers- 5x15
Cable Curls- 5x15
Reverse Cable Curls- 5x15

[system]

11/8/14
BW- 220
BB Bench Press- 45x10, 135x3, 185x3, 225x3, 275x1, 315x1, 365x1, 385x1, 405xPARTIAL TEARS OF BOTH PECS

I’m out of the game for awhile as far as working upper body.

[system]

11/9/14
BW- 223
*High Carb Day
Walk- 60 minutes

11/10/14
BW- 229
Walking Lunges- 5x10
Leg Extensions- 5x12x110
Leg Press- 5x15x315
Situps- 5x20
Walk- 60 minutes

Band Pushdowns, Curls, Side Raises, Rows, and Pulldowns- 3x30

11/11/14
BW- 227
Back Extension Machine- 5x10x150
Adductor- 5x12x150
Calf Press- 5x20x225
Abductor- 5x15x165
Donkey Calf Raises- 5x20
Walk- 60 minutes

[system]

11/12/14
BW- 225
Split Squats- 5x10
Wide Stance Leg Press- 5x15x350
Bodyweight Squats- 5x15
Bench Kneeups- 5x20
Walk- 30 minutes

Band Pushdowns, Curls, Side Raises, Rows, and Pulldowns- 3x30

11/13/14
BW- 222
Modified GHR- 5x10xBW
Leg Curls- 5x15x210
Calf Press- 5x20x225
Unilateral Seated Leg Curl- 5x15x#6
Bodyweight Calf Raises- 5x20
Walk- 30 minutes
Bike- 30 minutes

11/14/14
BW- 222
Step Ups- 5x10
Standing abs- 5x20x180
Backward Sled Drags- 5 trips@90 lbs
Forward Sled Drags- 5 trips@90 lbs
Walk 30 minutes

Lateral Raise Machine- 5x15x70
DB Side Raises- 5x15x12’s
Rear Delt Band Fly- 5x20xRed Band
Band Pullaparts- 3x30x Red Band
Bike- 15 minutes

11/15/14
BW- 222
Reverse Band Pushdowns/Reverse Band Curls- 5x20
Band Pushdowns/Band Curls- 5x20
NG Band Pushdowns/Band Hammers- 3x20
Bodyweight Calf Raises- 160 total reps

[system]

11/17/14
BW- 230
AM Training:
Walking Lunges- 5x10
Leg Extensions- 5x12x130
Close Stance Leg Press- 5x15x330
Situps- 5x20
Walk- 30 minutes

PM Training:
One Arm Cable Row- 5x10x#8
Row Machine- 5x10x150
DB Row- 5x15x40
Bent Cable Row- 5x15x#12
Bike- 15 minutes

11/18/14
BW- 227
AM Training:
Back Extension Machine- 5x10x165
Adductor- 5x15x150
Calf Press- 5x20x255
Abductor- 5x15x165
Donkey Calf Raises- 5x20
Walk- 45 minutes

PM Training:
Lateral Raise Machine- 5x15x70
DB Side Raises- 5x15x15’s
Band Side Raises- 5x15xBlue
DB Shrugs- 5x15x50’s

11/19/14
BW- 222
*Junk food binge begins.
Leg Extensions- 5x15x110
Split Squats- 5x10
Wide Stance Leg Press- 5x20x350
Bench Kneeups- 5x20

Rope Pushdowns- 5x15x#8
Rope Hammers- 5x15x#8
Reverse Pushdowns- 5x15x#9
Reverse Cable Curls- 5x15x#7
Bar Pushdowns- 5x15x#9
Bar Cable Curls- 5x15x#7

11/20/14
BW- 226
Modified GHR- 5x10x Mini Band
Leg Curls- 5x15x210
Calf Press- 5x20x255
Unilateral Seated Leg Curl- 5x15x#7
Bodyweight Calf Raises- 5x20

One Arm Pulldowns- 5x15x#8
WG Pulldowns- 5x15x90
MG Pulldowns- 5x15x90
V-Bar Pulldowns- 5x15x90

*I picked up my son today and tweaked my left pec again. It’s swollen twice as much as the day I tore it so I’m taking a few days off from training.

11/21/14
BW- 228
Rest

11/22/14
BW- 227
Walk- 20 minutes

11/23/14
BW- 230
Rest

[system]

11/24/14
BW- 238
Walking Lunges- 5x10xBW
Leg Extensions- 5x15x130
Close Stance Leg Press- 5x20x350
Situps- 5x20
Walk- 45 minutes

Machine Row- 5x10x165
One Arm Cable Row- 5x10x#9
One Arm Cable Pulldowns- 5x15x#8
Bent Cable Row- 5x15x#14

11/25/14
BW- 231
Back Extension Machine- 5x15x135
Adductor- 5x15x150
Calf Press- 520x270
Leg Curl- 5x20x180
Abductor- 5x20x150
BW Calf- 5x25
Walk- 45 minutes

11/26/14
BW- 230
Leg Extensions- 5x15x110
Wide Stance Leg Press- 5x20x365
KB Squat- 5x10x53
Bench Kneeups- 5x20