Zach's Anabolic Diet Training Log

Training Training Logs
441

11/27/14-11/30/14- Rest for the Thanksgiving holiday

12/1/14
BW- 242
Walking Lunges/Row Machine- 5x10
Leg Ext/One Arm Cable Row- 5x15
Close Stance Leg Press/One Arm Cable Pulldowns- 5x15
Bench Kneeups/Bent Cable Rows- 5x20
Walk- 20 minutes

12/2/14
BW- 235
Back Extension Machine/DB Side Delt- 5x10/5x15
Leg Curls/Lateral Raise Machine- 5x15
Adductor/Band Side Delt/Standing Calf Raises/Abductor- 5x20
Calf Press/DB Shrugs- 5x20

12/3/14
BW- 233
Face Pulls- 5x15x#10
Rope Pushdowns- 5x15x#10
Rope Hammers- 5x15x#8
Situps- 5x15
DB Rear Delt- 5x15x25’s
Triceps Extension Machine- 5x15x105
DB Curls- 5x15x25’s
Standing Ab Crunch- 5x15
Band Rear Delt Fly- 5x20xBlue Band
Bar Pushdowns- 5x20x#10
Cable Curls- 5x20x#8
Bench Kneeups- 5x20
Walk- 15 minutes

12/4/14
BW- 233
Split Squats- 5x12xBW
Unilateral Cable Leg Curl- 5x12#7
Row Machine- 5x12x180
Standing Calf Raises- 5x12x115
Wide Stance Leg Press- 5x15xStack
Back Extensions- 5x15
MG Pulldowns- 5x15x120
Calf Press- 5x15x265
Walk 20 minutes

12/5/14
BW- 233
DB Shrugs- 5x15x60’s
Reverse Pushdowns- 5x15x#10
Preacher Machine Hammers- 5x15x60
Situps- 5x15
Smith Shrugs- 5x15x135
One Arm Reverse Pushdowns- 5x15x#5
Reverse Cable Curls- 5x15x#8
Crunch Machine- 5x15x75
Smith Behind Back Shrugs- 5x20x135
Rope Pushdowns- 5x20x#8
Incline Hammer Curls- 5x20x15’s
Bench Kneeups- 5x20

12/6/14
BW- 231
Rest

12/7/14
BW- 235
Rest

442

*Nutrition is 3500-4000 calories, low carb, following the 21 Day sugar detox. No sugar, no caffeine…

12/8/14
BW- 235
Walking Lunges- 5x12
Row Machine- 5x12x195
Back Extensions- 5x12
One Leg Calf Raises- 5x12
Leg Extensions- 5x15x110
Leg Curls- 5x15x195
Calf Press- 5x15x285
DB Row- 5x15x60
Close Stance Leg Press- 5x15xStack
Bodyweight Calf Raises- 5x25
KB Swings- 5x15x35
WG Pulldowns- 5x15x120
Walk- 15 minutes

12/9/14
BW- 235
Lateral Raise Machine- 5x15x110
Bar Pushdowns- 5x15x#12
DB Hammers- 5x15x25’s
Situps- 5x15
DB Side Raises- 5x15x25’s
Cable Triceps Kickbacks- 5x15x#4
BB Curls- 5x15x45
Crunch machine- 5x15x75
Cable Side Delt- 5x20x#4
Triceps Extension Machine- 5x20x90
Preacher Curl Machine- 5x20x45
Bench kneeups- 5x20
Walk 10 minutes

443

*Nutrition is 3500-4000 calories, low carb, following the 21 Day sugar detox. No sugar, no caffeine…

12/8/14
BW- 235
Walking Lunges- 5x12
Row Machine- 5x12x195
Back Extensions- 5x12
One Leg Calf Raises- 5x12
Leg Extensions- 5x15x110
Leg Curls- 5x15x195
Calf Press- 5x15x285
DB Row- 5x15x60
Close Stance Leg Press- 5x15xStack
Bodyweight Calf Raises- 5x25
KB Swings- 5x15x35
WG Pulldowns- 5x15x120
Walk- 15 minutes

12/9/14
BW- 235
Lateral Raise Machine- 5x15x110
Bar Pushdowns- 5x15x#12
DB Hammers- 5x15x25’s
Situps- 5x15
DB Side Raises- 5x15x25’s
Cable Triceps Kickbacks- 5x15x#4
BB Curls- 5x15x45
Crunch machine- 5x15x75
Cable Side Delt- 5x20x#4
Triceps Extension Machine- 5x20x90
Preacher Curl Machine- 5x20x45
Bench kneeups- 5x20
Walk 10 minutes

444

12/10/14-12/13/14 Rest

12/14/14- Walk 20 minutes

445

*Nutrition is 3000-3500 calories, mostly low carb but with occasional treats.

12/15/14
BW- 238
Back Extensions- 5x15
Leg Curls- 5x15x210
Leg Extensions- 5x15x130
Calf Press- 3x20x270

12/16/14
Lateral Raise Machine- 4x12x130
Cable Side Raises- 4x12x#4.5
DB Side Raise- 4x15x25’s
Band Side Delt- 3x20xBlue
BB Shrugs- 3x20x135
Situps- 3x15
Cable Triceps Kickbacks- 3x15x#4

Walk- 30 minutes

Rope Pushdowns- 3x20x#10
One Arm Reverse Pushdowns- 3x20x#5
Bar Pushdowns- 3x20x#10

12/17/14
Machine Row- 4x10x210
MG Pulldowns- 4x10x150
DB Row- 4x8x100
WG Pulldowns- 4x12x150
One Arm Cable Row- 4x15x#10

Rope Hammer Curls- 3x20x#8
EZ Cable Curls- 3x20x#8
Preacher Curl Machine- 3x20x60,45,35

446

12/22/14
BW- 238
Back Extensions- 5x15
Leg Curls- 5x15x210
Leg Extensions- 5x15x130
Leg Press- 5x20x315

One Leg Calves- 3x12
Standing Calves- 3x15x115
Calf Press- 3x20x270

12/23/14
BW- 236
Machine Row- 5x10x210
MG Pulldowns- 5x10x150
WG Pulldowns- 5x12x150
One Arm Cable Row- 5x12x#9

Rope Hammers- 3x20x#8.5
Cable Curls- 3x20x#8.5
Preacher Machine- 3x20x45

12/24/14
DB Rear Delt Raises- 5x15x25’s
DB Side Delt Raises- 5x15x25’s
DB Front Delt Raises- 5x15x25’s
Mini Band Pushdowns- 5x20

12/25/14
Rest

447

12/29/14
BW- 241
Machine Row- 5x10x225
DB Row- 5x12x100
Smith Bent Row- 5x15x105
One Arm Cable Row- 5x12x#12

Treadmill- 3.5mph, 1%, 30 minutes

Rope Hammer Curls- 3x20x#9
Cable Curls- 3x20x#9
Preacher Curl Machine- 3x20x#9

12/30/14
BW- 239
One Arm Cable Side Delt- 5x12x#4
Lateral Raise Machine- 5x15x110
DB Side Delt- 5x15x25’s
DB MP- 5x15x5’s-10’s

Treadmill- 3.5mph, 1%, 30 minutes

Walk- 20 minutes

12/31/14
Walk- 20 minutes

1/1/15-1/2/15- Rest

1/3/15
Pushdowns- 4x20
Cable Kickbacks- 3x15
Cable Extensions- 3x20
Double Cable Curls- 4x20
Scott Curls- 3x20
Rope Hammers- 3x20
Reverse Curls- 20, 15, 10

Walk- 20 minutes

1/4/15
Run/Walk- 30 minutes

448

1/5/15
BW- 240
3505 kcal
Machine Row- 5x10x225
Inverted Rows- 5x12
Smith Bent Row- 5x12x115
One Arm Cable Row- 5x12x#10

Treadmill- Run/Walk 15 min + Walk 15 min

*For nutrition I am going back to a Modified Warrior Diet around 3000 kcal, 300g Protein, 200g Carbs, 100g Fat.

449

1/6/15
BW- 239
Cable Side Delt- 5x15x#4
Lateral Raise Machine- 5x15x115
DB Side Raises- 5x15x30’s
DB Military- 5x15x10’s (due to my torn pecs)

Treadmill- 3.5mph, 1%, 30 minutes

450

*I quit posting for awhile, just got out of the habit. I was sick last week so it was hard coming back.

3/31/15
BW- ?
Split Squats- 4x10, 1x15
BB Curls- 5x15x75
Leg Extensions- 5x15x110
Cable Curls- 5x15x#10

Walk- 30 minutes

Sled Drags- 10x40ydsx45lbs

4/1/15
Row Machine- 5x15x195
MG Pulldowns- 5x15x120
One Arm Cable Row- 5x15x#9
One Arm Cable Pulldown- 5x15x#10-#8

Walk- 30 minutes

Sled Drags- 10x40ydsx45lbs

My diet is currently 2750-3000 calories, anabolic diet style.

451

*I started the Furious 60 by Furious Pete in an effort to get back into real training and to lose bodyfat. Iâ??m also still coming back from my pec tears.
5/4/15
BW- 250
Smith Pushups- 4x10
DB Incline- 4x12x30â??s-45â??s
High Cable Fly- 4x15x15
Bent Cable Press- 4x15x15
Rope Pushdowns- 4x15x#10
DB Tri Ext- 3x10x30â??s
Cardio: 3.5mph, 5%- 30 min

5/5/15
BW- 246
Trap Bar DL- 4x10x135
Pulldowns- 4x10x150-165
DB Rows- 4x10x100
Machine Preacher Curl- 4x10x75-40
DB Curls- 4x10x40â??s-30â??s
Cardio: 3.5mph, 5%- 30 min

5/6/15
BW- 246
Smith Shoulder Press- 4x10x85
DB Side Delt- 4x10x30â??s
DB Rear Delt- 4x10x30â??s
Knee-ups- 4x15
DB Shrugs- 4x10x100â??s
Situps- 4x10
Cardio: 3.5mph, 5%- 30 min

5/7/15
BW- 244
Smith Squats- 4x10x135
Leg Curls- 3x10x180-210
Leg Extensions- 4x15x110
Leg Press- 4x15x315
Calf Press- 3x20x225
Cardio: 3.5mph, 5%- 30 min

5/8/15
BW- 244
EZ Curls- 4x10x65
Rope Pushdowns- 4x10x#12
Crunch Machine- 4x15
DB Hammers- 4x10x35â??s
DB Tri Ext- 4x12x35â??s
Preacher Machine- 3x12
Bar Pushdowns- 3x20x#10
Bench Knee-ups- 4x15
Cardio: 3.5mph, 5%- 30 min

5/9/15
Walk- 30 min

5/10/15
Walk- 30 min

452

5/11/15
BW- 245
Trap Bar DL- 135x12, 145x12, 155x10, 165x10
WG Pulldowns- 4x10x150-180
Knee-ups- 4x15
MG Pulldowns- 3x12x150-120
One Arm Cable Row- 3x10x40
Cardio: 3.6mph, 1%- 30 min

5/12/15
BW- 244
DB Incline- 12x35â??s, 10x40â??s, 8x45â??s, 8x50â??s
High Cable Press- 4x10x30
Cable Fly- 4x10x15
Crunch Machine- 4x15
Bench Knee-ups- 4x15
Cardio: 3.6mph, 1%- 30 min
PM Walk- 30 min

5/13/15
BW- 243
Smith Squats- 4x12,12,10,10 @ 135
Leg Curls- 4x12x195
Leg Extensions- 4x10x130-160
SLDL- 3x12x135
Lunges- 3x10
Calf Press- 4x12x225-300
Cardio: 3.6mph, 1%- 30 min

5/14/15
BW- 242
Smith Shoulder Press- 12x95, 10x95, 8x105, 8x115
DB Side Delt- 4x10x25â??s
DB Rear Delt- 4x12x30â??s
DB Front Raises- 4x10x25â??s
DB Shrugs- 4x10x100â??s
Cardio: 3.2mph, 5%- 30 min

5/15/15
BW- 243
EZ Curls- 4x10x75
Rope Pushdowns- 4x10x#12-#18
DB Hammers- 4x10x35â??s
DB Tri Ext- 4x10x35â??s
Preacher Machine- 3x20x60
Bar Pushdowns- 3x20x#12
Cardio: 3.5mph, 1%- 30 min

5/16/15
Walk 30 min

5/17/15
Walk- 30 min

453

5/18/15
BW- 246
DB Incline- 4x10x50â??s-60â??s
High Cable Fly- 4x12x10-20
Low Cable Fly- 4x20x#4-#5.5
Cable Triceps Extensions- 4x10x25-30
Reverse Pushdowns- 4x12x#10-#13
Bar Pushdowns- 4x20x#8-#10
Cardio- 30 min w/ Hill intervals

5/19/15
BW- 243
Smith Squats- 4x10x135-155
Leg Press- 4x15x315-330
Leg Extensions- 4x20x110-50
Standing Calves- 4x12x135
Unilateral Calf Press- 4x12x105
Calf Press- 4x12x315
Cardio- 30 min

5/20/15
BW- 245
Trap Bar Deads- 135x10,9,8,7,6,5,4,3,2,1
Band Pullups- 1,2,3,4,5,6,7,8,9,10
Abs- 8 sets
Cardio- 30 min

5/21/15
BW- 246
Smith Seated Press- 4x10x115
DB Side Delt- 4x12x25â??s
Face Pulls- 4x20x#10
Smith Shrugs- 3x10x225
DB Shrugs- 3x12x100â??s
Behind Back Shrugs- 3x20x135
Cardio- 30 min with hill intervals

5/22/15
BW- 242
Pulldowns- 4x12x150
Row machine- 4x10x210
Straight Arm Pulldowns- 4x20x40â??s
DB Hammers- 3x5x60â??s
EZ Curls- 3x12x65-55
Preacher Machine- 3x20x60-30
Cardio- 30 min

5/23/15
BW- 241
Walk- 30 min

5/24/15
Walk- 30 min

454

5/25/15
Rest for Memorial Day

5/26/15
AM Workout
Smith Squats- 6x15,10,8,8,6x135-185
Deadlifts- 3x10,8,6x165-185
Unilateral Leg Press- 4x12,10,8,8x120
Leg Extensions- 4x12,10,8,8x130
Leg Curls- 4x12,10,8,8x210
Cardio- 30 min
PM Workout
Smith Press- 6x15,10,8,8,6,4x95-155
Shoulder Press Machine- 5x10,8,8,6,4x180-280
DB Seated Press- 3x12x50â??s
Front Raises- 3x12x25â??s
DB Side Delt- 3x12x25â??s

5/27/15
BW- 249
T-Bar Rows- 6x15,10,8,8,6,4x90-205
Row Machine- 3x10,8,6x225-280
Wide Grip Pulldowns- 3x10,8,6x150-180
Close Grip Pulldowns- 4x12x135
Shrugs- 4x12x225
Cardio- 30 min

5/28/15
BW- 247
High Cable Fly- 5x15
High Cable Press- 5x15
Low Cable Fly- 5x15
DB Incline- 5x15
Lateral Raise Machine- 5x15
Calf Press- 5x15
Face Pulls- 1x20
Cable Side Delt- 1x20
Cardio- 30 min

5/29/15

EZ Curls- 4x10
Rope Pushdowns- 3x15
DB Hammers- 3x15
Bar Pushdowns- 3x20
Preacher Machine- 3x20
Cardio- 30 min

5/30/15
Walk- 30 min

5/31/15
Walk- 30 min

455

6/1/15
Trap Bar Deadlifts- 5x10x225
WG Pulldowns- 5x10x150-180
Machine Row- 5x8xStack
Close Grip Pulldowns- 5x10x135-105 (drop set)
Rope Pushdowns- 5x10x#12-#16
Cable Kickbacks- 5x12x10-20
Bar Pushdowns- 5x15x#10-#5 (drop set)
Cardio- 27 minutes

6/2/15
Smith Squats- 5x8x225
Front Squats- 5x10x135
Leg Curls- 5x10x210
Leg Extensions- 5x12x130
Crunch machine- 5x12x120
Leg Press- 5x15x315
Calf Press- 5x15x255
Cardio- 30 minutes

6/3/15
DB Incline- 5x10x50â??s-65â??s
BB Incline- 5x10x95
Cable Incline Press- 5x12x30
Incline Cable Fly- 5x15x10
EZ Curls- 5x12x65
DB Hammers- 5x10x40â??s
Preacher Machine- 5x15x75-60
Cardio- 30 minutes

6/4/15
Deadlifts- 5x8x225
Leg Curls- 5x10x225
Standing Calves- 5x10x135
Adductor- 5x12x135
Unilateral Leg Curl- 5x12x35
Unilateral Calf Press- 5x12x105
6/5/15
Smith Seated Press- 5x8x135
DB Seated Press- 5x10x60â??s
DB Front Raises- 5x10x25â??s
Upright Rows- 5x12x#12
Lateral Raise Machine- 5x12x130
Smith Shrugs- 5x15x225
Face Pulls- 5x15x50

6/6/15
Rope Pushdowns- 5x10x50
KB Hammers- 5x10x35â??s
DB Kickbacks- 5x12-15x25â??s
DB Scott Curls- 5x12-15x25â??s
Cardio- 30 minutes

6/7/15
Rest

456

6/8/15
T-Bar Row- 90x15, 135x12, 180x8,8,8
Band Assisted Pullups- 5x8
WG Pulldowns- 5x10x150
Rope Pushdowns- 5x10x#12
Machine Row- 5x12x225
Cable Kickbacks- 5x12x20-15
CG Pulldowns- 5x15x120
Bar Pushdowns- 5x15x#10
Rower 15 minutes@2300 meters

6/9/15
Smith Squats- 5x8x230
Lateral Raise Machine- 5x15x110
Front Smith Squats- 5x10x140
Leg Curls- 5x10x210
Leg Extensions- 5x12x130
Adductor- 5x12x150
Leg Press- 75 rep drop set 225-120
Calf Press- 120 lbs X 75 reps

6/10/15
DB Incline- 5x8x65â??s
Rope Hammers- 5x8x#12
Smith Incline- 5x10x115
DB Hammers- 5x10x45â??s
BB Incline- 5x12x95-115
EZ Curls- 5x12x65
Incline Cable Press- 5x15x25
Double Cable Curls- 5x15x25
High Cable Press- 5x20x25
Preacher Curl machine- 5x20x40

6/11/15
BW- 250
Deadlift- 5x8x230
One Leg BW Calf- 5x12
Good Mornings- 5x10x135
One Arm Pulldowns- 5x10x#10
Back Extensions- 5x12
Abductor- 5x12x180
Leg Curls- 5x15x165-225
Calf Press- 5x15x180-255

6/12/15
Smith Seated Press- 5x8x135
Cable Front Raises- 5x8x#5
Smith Incline- 5x10x115
Cable Side Raises- 5x10x#5
DB Seated Press- 5x12x50â??s-40â??s
DB Rear Delt Raises- 5x12x25â??s
Machine Seated Press- 5x12x150
Smith Shrugs- 5x12x225
Cable Standing Press- 5x15x10-25
DB Shrugs- 5x15x100â??s

6/13/15
Headed out for vacation for a week.

457

6/22/15
BW- 250
T-Bar Rows- 5x8x180
High Cable Fly- 5x15x15
Band Pullups- 5x8
Low Cable fly- 5x15x15
Machine Row- 5x10x235
Rope Pushdowns- 5x10x#13
WG Pulldowns- 5x12x150
Cable Kickbacks- 5x12x10-15
CG Pulldowns- 5x15x120
Bar Pushdowns- 5x15x#11

458

6/23/15
*Had a headache and generally feeling unwell this morning so I did an easy leg day as opposed to doing nothing.

Leg Curls- 5x10x210
Leg Extensions- 5x10x130
Leg Press- 5x15x315
Calf Press- 5x15x255-315

6/24/15
*Feeling better this morning, still woke up with a headache but I got rid of it with Tylenol, pre-workout, and an energy drink.

DB Incline Press- 5x8x70’s
Rope Hammers- 5x8x#13
Smith Incline- 5x10x120
DB Hammers- 5x10x50’s
BB Incline- 5x12x115
EZ Curls- 5x12x70
Chest Press- 5x15x105-120
Double Cable Curls- 5x15x30’s
High Cable Press- 5x20x30’s
Machine Preacher Curls- 5x20x50

*Diet is currently around 3500 kcal, 40% Protein, 30% Fat, 30% Carbs

459

I’ve decided to revive this training log. I’ve gotten up to 273 this year and I want to track my fat loss journey. We’re experimenting with doing one leg exercise each training day as opposed to having a dedicated leg day.

6/30/17- Shoulders
Seated Leg Curls- 5x12-15, working up to the stack
High Row- 5x12 up to 205
Land mine press- 5x12 up to 45 lbs on the bar
DB Upright Rows/DB Seated press- 5x12-15 up to 35’s
30 minutes LISS

Diet is currently 2800 calories, 245 protein, 245 carbs, 93 fat.