Zach's Anabolic Diet Training Log

Training Training Logs
61

1/11/12

BW- 240

AM Cardio- Incline Treadmill Walk@3mph, 7% grade for 30min

1/12/12

BW- 240

*I think I did not go heavy enough on anything except for the band pushdowns.

Pause bench- worked up to a triple with 325
3 board press- 3x5x325
Seated military press- 3x8x135

  • I did the military on the smith machine Because I trained at work and have no other option.
    Mini band pushdowns 20+20+15+15+10+10+10=100
    Stretched pecs, shoulders, and tris.

1/13/12

BW- 240

Due to scheduling issues i woke up at 2:30am to kick off day two! This session was very…humbling…to say the least. I need TONS of work on my squat. Also I’m pretty sure this is the lowest I’ve ever squatted in my life on those pin squats!

2 Count Paused Squats- No Belt: 3’s- 135, 185, 225, 275, 315
*I had planned on my work set triples being 305, 330, 350, but there was no possible way this was happening. I’ve become dependent on a belt after I ruptured those discs.

Below Parallel Pin Squats- No Belt: 3x5x225
*Why is 225 so heavy! I’ll have to come back and crush that in two weeks.

Dead Stop RDL’s- 3x8x225
*These weren’t as “dead-stop” as they probably should have been.

GHR Situps- 3x10x BW

*Out of respect for my neighborhood, I did not do the prowler sprints since it was so early. I will move them to my Sunday leg session. Yes, I’m doing 4 days straight this week but my normal setup starting next week will be Tues, Thurs, Sat, Sun. Cardio Mon, Wed, Fri.

1/14/12

BW- 240

Paused Floor press- 3x6x275
Blast strap pushups- 3x15xBW
Rear delt flys- 3x30x5’s
*It was a deep burn, because I did so many.
Barbell tri ext- 4x8x100
*Did the flys and ext together to save time.
Chins- 30 total split into 10x3 interspersed throughout the whole workout.

Stretched pecs, bis, shoulders

*Definitely felt the effects of working upper body less than 48 hours ago. Had to wrap my wrists because I strained one Thursday. Had to put on elbow sleeves starting with the pushups because my elbows were aching, probably from the chins. Everything will be spaced out better next week.

*Diet has been 100% and I’m still holding 240. Good times!

Olympic squats and prowler tomorrow! After church, so as to not be a public nuisance!

1/15/12

BW- 240

*Will be training later today but I wanted to go ahead and post my update.

Neck- 15.75, Arm- 15.75 (+0.25), Chest- 47 (+0.5), Abdominal- 41.25 (+0.25), Hips- 43.5 (+0.5), Thigh- 26.5 (same), Calf- 16.5 (+0.25), Wrist- 7.5 (+0.25)

62

1/15/12

BW- 240

Olympic Squats (no belt)- 2x15x135
*This sounds light but they were harder than I thought. A lower back pump started creeping up on me…

Dumbbell Walking Lunges- 2x15x35’s, 25’s
*As sad as it is, both of these weights were too heavy to leave 3 reps in the tank on each leg.

GHR- 3x8xBW
*By this time, the back pump was so painful I almost couldn’t finish these.

Ab Wheel- 4x8
*Had to lay on the bench between sets of these to take pressure off my back.

Prowler Sprints- 5x30 yards, 1 minute rest
*These went well other than the continuing massive lower back pump.

My wife thought it was amusing that I had to lay on the floor after this workout to loosen up my back. If you’ve ever had this happen, you know how painful it can be.

63

1/16/12
BW- 240
AM Cardio- Incline Treadmill Walk@3mph, 7% grade for 30min

1/17/12
BW- 242
Rest

1/18/12

BW- 242

Close grip bench- worked up to a horrible 315x3. This made me mad. So of course I slapped on another 25 per side. I got 365x4! I actually went for 5 but missed it. This is an all time close grip PR! My best ever is a regular grip bench of 365x5 which almost killed me. I was only supposed to do 3…

Mid-level paused pin press- I was pretty shot by now so I did 3x5x275.

Top of head level seated military pin press- (longest exercise name ever) 3x12x135, 115, 115. These were weird and I almost fell over because I was sitting on a flat bench, ha ha. Once I got the hang of them I realized these will grow some boulder shoulders!

Fat man push ups- I needed the fat man handicap by this time for sure, 3x20x Pin #6

Stretched pecs and shoulders.

*I Just found out that we will be in New Orleans on Mardi Gras weekend. We don’t drink but I wanted to let you know that I won’t be able to be 100% compliant those two nights. Hopefully I’ll have plenty of seafood, rice, and beans. I really am excited to start the leaning out process. I’ve been “big” my whole life but never even remotely lean. I hope I’ll be a “new me” sometime this year.

64

1/19/12
BW- 241
Rest

1/20/12
BW- 241
Rest

1/21/12

BW- 241

Deadlifts- Since I hit that huge close grip bench PR I’ve been thinking of maxing on deadlifts. 600 has been on my mind for days. 585 is my all time best. I worked up a plate per side pulling singles. 500 came up fast and smooth. 600 did not budge! All I did was wear myself out for the rest of the session.

Squats with a belt- 3x6x275. I wanted this to be 315 but my left hip/glute was aching and I had a slight sciatica flare up.

Good Mornings- 3x8x135. Kept this light because it usually wakes up the sciatica with a vengeance. It did not seem to make it any worse today though.

AB Wheel- 4x6

I think I will keep the prowler on repetition lower day. My heavy day with no prowler takes an hour. The light day only takes about 30 minutes with no prowler.

65

1-22-12

BW- 243

Bench Press- 3x8x300

Blast Strap Pushups- 3x12xBW
*I knew that if I went for sets of 15 I wouldn’t finish and I was correct.

Face Pulls- 3x20x Mini Band
supersetted with:
BB Triceps Extensions- 4x10x100

Dumbell Row- 2x20x100

Stretched Lats, Pecs, and Shoulders

*My wrist is still strained so I’m wearing wrist wraps for almost all exercises.

Cardio- 30 minutes

*Since I only lifted 3 days this week I will lift Mon, Tues, Thurs, Sat, Sun next week. I will also tack on the cardio session I missed.

Update Pics:

66

1/23/12-1/29/12

Took the week off of lifting because I was overtrained. I had been pushing my entire week of lifting into 3 or 4 back to back days which did not allow for enough rest. I did 5 low intensity cardio sessions 20-30 minutes each. My bodyweight ranged from 238-246. I start the fat loss phase on January 30th.

67

Week 21 with Mike Keck

1/30/12
BW- 242

Cardio- 30min

1/31/12
BW- 241

Paused bench- added 25lbs for a triple with 350

3-Board Press- added 25lbs for 3x5x350

Standing miltary press- added 20lbs for 3x8x155
*I did these standing because I feel the seated press stresses my lower back too much.

Mini band pushdowns- got 100 reps in two less sets than last time for 5x20

Stretched pecs and tris

2/1/12
BW- 241

Cardio- 30min

2/2/12
BW- 241

2/3/12
BW- 241
Cardio- 30min

2/4/12
BW- 237

*I added 20lbs to all my lifts today.

Paused squats, no belt- worked up to 335x3

Low paused pin squats- 3x5x245

Dead stop RDL- 3x8x245

AB Wheel- 3x10

*No prowler due to torrential rain. I’ll do it tomorrow or twice next week to make it up.

I took my family to the best pizza place I’ve ever been in my life. I ordered a chicken salad…

2/5/12

BW- 239

Paused floor presses- added 25lbs from last time for 3x6x300

Neutral grip pullups- 10x3 supersetted with the remainder of the lifts

Blast strap push ups- 3x12

Rear delt fly-by 3x30x5’s

Barbell triceps extensions- added 15lbs for 4x8x115

68

2/6/12
BW- 238

Cardio- 30min

2/7/12
BW- 239

2/8/12

For some reason I hate this training day the most. Probably because I suck at these lifts the most.

BW- 238

Olympic squats- 2x15x135
Walking lunges- 2x12xBW
GHR- 3x8xBW
Ab wheel- 4x8
Prowler sprints- 6x30 yards, 1min rest, no weight

*At least I didn’t get the debilitating back pump this time.

2/9/12
BW- 238

69

Nice job on getting your strength back up bro! It’s time to see the 8 pack now brother!

70

2/10/12
BW- 238

2/11/12
BW- 236

Close grip bench- worked up to 390x2 for an all time PR. Missed the 3rd Rep. 390 was my previous close grip 1RM.

Mid point rack lockouts - added 40lbs from last time for 3x5x315

Seated overhead lockouts - added 20lbs for 3x12x135

Fat man pushups- lowered the bar one pin for 3x20x #5 pin

71

2/12/12

BW- 238

Deadlift (belt) - worked up to 525x2. Missed the 3rd because it fell out of my right hand at lockout. My all time best was 500x2.

Squats (belt)- added 40lbs for 3x6x315

Good mornings (no belt)- added 20lbs for 3x8x155

AB wheel- 4x6

Treadmill hill sprints - 6x15 sec sprint/45 sec rest

72

2/15/12

BW- 238

Bench press- added 15 lbs for 3x8x315. This is the first time I’ve ever done that in my life!

Dumbbell incline press - 100’s x 12,10,7

Face pulls - 3x20x#6

Barbell tricep extension- I added 15 pounds for 4x8x115

Kroc row- 100’s x 20, then beat that by getting 22 reps on the second set.

73

2/16/12
BW- 236
AM Cardio- 30min

2/17/12
BW- 236
AM Cardio- 30min

2/18/12

BW- 233. That’s 3lbs lower than my lowest of last week.

*For some reason this is the first time I’ve done this workout.

Olympic Squats (no belt)- added 20lbs for 2x15x155

Rack Deads (no belt)- 3x5x315

Speed Deads (no belt)- 8x1x315, 60 seconds rest
*I wasn’t sure if I needed to wear a belt for the rack and speed deads or not. It kind of felt like I needed to but I didn’t.

Ab Wheel- 3x10

Prowler Walks- 6x30 yards, no weight, no rest
*I walked instead of sprinting because it was raining. I guess it was really 1 set of 180 yards non-stop walking.

74

2-19-12 Training and Update

BW- 235

Paused bench- added 15 lbs and worked up to 365x3

3-Board Press- added 15lbs for 365x5, 5, 4
*I did go for 5 on the last set and almost made it. I had told my spotter (my wife) to move the board if I missed a rep so I could throw it on the spotter pins. She didn’t move it in time and my arms were dead. After what seems like 5 minutes of me pushing against the bar to no avail, and my wife trying to drag the board out from under the bar, we finally got the barbell onto the spotter pins.

Standing miltary press- added 10 lbs for 165x8, 6, 6

Mini band pushdowns- 5x20

*This was a pretty serious Killer Keck Workout today. Next time I do this workout I may be able to add 5-10lbs on the paused bench but will not be able to increase anything else. However, we’ll see how I feel when that time comes.

Measurements:
Neck- 15.75 (same)
Arm- 16 (same)
Chest- 47 (+1.0)
Abdominal- 40.75 (-0.25)
Hips- 42.75 (-0.5)
Thigh- 26 (-0.25)
Calf- 16.5 (same)
Wrist- 7.5 (same)

Skinfolds:
Triceps- 6 (same)
Subscapular- 18 (same)
Midaxillary- 13 (+1)
Chest- 9 (+1)
Abdominal- 36 (-5)
Illiac- 22 (same)
Thigh- 9 (+1)
BF%- 16.0% (-0.3%)
LBM- 19721 (-1.9lbs)
FM- 37.7 (-1.1lbs)
BW- 235 (-3 lbs)

75

2/20/12
BW- 237

2/21/12
BW- 235
Treadmill 3mph, 6%- 30min

2/22/12
BW- 233
Treadmill 3mph, 6%- 30min

2/23/12
BW- 234
Treadmill 3mph, 6%- 30min

2/24/12
BW- 235
Treadmill 3mph, 7.5%- 5min
Treadmill Hill Sprints 15sec on/45sec off, 6mph/10% grade- 20min
Treadmill 3mph, 7.5%- 5min

76

2/25/12

BW- 232

*After the first two exercises I started feeling nauseous and had a bad headache. I pretty much slacked off on my last 3 exercises because of this. I don’t know why I felt this way unless I’m getting sick. My sleep, nutrition, and supplements have been spot on.

Floor press- added 15lbs for 3x6x315
Dumbbell bench press- 3x12x100’s
Pull ups- 2 sets of 5
Dumbbell tricep extensions- 2 sets of 15 with the thirty’s
side delt raises- 3 sets of thirty with the 5’s

*Felt better later and walked the dogs for 20min.

2/26/12 Training

BW- 232

I was supposed to do a max triple on paused squats with no belt. Instead I wanted to work up to a 1 rep max with no belt. I was able to get 405. I am pretty sure I have never done that without a belt.

Next I was supposed to do 3 sets of 5 on low pin paused squats. I worked up to a 1 rep max on this exercise which was 365. This was also with no belt, another PR.

I was warming up for my romanian deadlift and had a back spasm. I did back raises instead for 2 sets of 15

I finished up with 3 sets of 10 on the AB wheel.

I shouldn’t have deviated from the workout but I really felt like working up to something heavy.

Walked the dogs 20min.

Measurements:
Neck- 15.5 (-0.25)
Arm- 15.5 (-0.5)
Chest- 46.5 (-0.5)
Abdominal- 41 (+0.25)
Hips- 43 (+0.25)
Thigh- 26 (same)
Calf- 16.25 (+0.25)
Wrist- 7.5 (same)

Skinfolds:
Triceps- 4 (-2)
Subscapular- 20 (+2)
Midaxillary- 14 (+1)
Chest- 9 (same)
Abdominal- 30 (-6)
Illiac- 20 (-2)
Thigh- 8 (-1)
BF%- 14.9% (-1.1%)
LBM- 197.2 (same)
FM- 34.7 (-3lbs)
BW- 233 (-2 lbs)

77

2/27/12
BW- 232
Treadmill 3mph, 6%- 30min

2/28/12
BW- 232
Treadmill 3mph, 7.5%- 5min
Treadmill Hill Sprints 15sec on/45sec off, 6.5 mph/10% grade- 20min
Treadmill 3mph, 7.5%- 5min

2/29/12
BW- 232
Treadmill 3mph, 6%- 30min

3/1/12
BW- 233
Treadmill 3mph, 7.5%- 5min
Treadmill Hill Sprints 15sec on/45sec off, 6mph/10% grade- 20min
Treadmill 3mph, 7.5%- 5min

*Will train this afternoon and post later.

78

3/2/12
BW- 230

Brisk Walk for 30min

*My Tues Thurs intervals are not true sprints yet. I?m going to try increasing my speed each week. It?s still intense enough the my HR gets up to 180 towards the end.
**We walked the dogs 10-20min every afternoon.

3/3/12 Update

Measurements:
Neck- 15.5 (same)
Arm- 15.5 (same)
Chest- 45 (-1.5)
Abdominal- 40.25 (-0.75)
Hips- 42.25 (-0.75)
Thigh- 26 (same)
Calf- 16.25 (same)
Wrist- 7.5 (same)

Skinfolds:
Triceps- 5 (+1)
Subscapular- 20 (same)
Midaxillary- 13 (-1)
Chest- 9 (same)
Abdominal- 30 (same)
Illiac- 19 (-1)
Thigh- 8 (same)
BF%- 14.8% (-0.1%)
LBM- 196.7 (-0.5lbs)
FM- 34.2 (-0.5lbs)
BW- 231 (-2 lbs)

79

Mike had me deload due to straining my right bicep or it could be bicepital tendinitis.
On 3/3 and 3/4 all I did was walk the dogs 20-30 minutes each day.

3/5/12
BW- 228
Treadmill 3mph, 6.5%- 30min

3/6/12
BW- 229
Treadmill 3mph, 7.5%- 5min
Treadmill Hill Sprints 15sec on/45sec off, 7 mph/10% grade- 20min
Treadmill 3mph, 7.5%- 5min

3/7/12
BW- 230
Treadmill 3mph, 6.5%- 30min

3/8/12
BW- 229

Paused Close Grip Bench- worked up to 315x3

2-Board Press- 3x5x315

DB Standing Press- 3x12x40’s

Mini Band Pushdowns- 5x20

*I took it kind of easy on account of my arm. The pushdowns were actually the only thing near failure.

3/9/12
BW- 230
Treadmill 3mph, 7.5% grade, 30 minutes

3/10/12
BW- 229
30min LISS

*I tried to train but for some reason I had a dizzy spell for the second day in a row.

3-11-12

BW- 229

Olympic Squats- 3x15x225
*I want Mike to know that I did this and I feel great about it. I looked upon it as a personal challenge. However, I had zero reps left in the tank, I rested 6-7 minutes between sets, and not only did I approach failure, I stomped all over it! Ha ha, I’m not sure if that was his intention for this exercise but I did survive somehow without passing out.

DB Step Ups- 2x12x25’s
*These didn’t approach muscular failure but I did almost have a heart attack at this point.

GHR- 4x8xBW

GHR Situps- 4x8x10lbs on my forehead

80

3/13/12

BW- 231

Since my arm/shoulder still isn’t 100% I made this a lighter but faster workout. I supersetted some stuff and only took 30 seconds to 2 minutes rest on everything.

Bench- 4x8x225, 275, 225, 225
supersetted with:
Lat Pulldowns- 6x10x120
*On bench I’d intended the 225 to be a warm up and then do an easy 3x8x275. However, 275 felt very heavy so I dropped back down. This is likely because of supersetting and taking short rests. I did easy pulldowns because there is no way my arm/shoulder would currently survive chins.

Dumbbell Incline- 4x8x75’s
*I did this before my shift at work so I had access to an incline and heavier dumbbells. It was still fast and easy though.

Rear delt fly- 3x30x5’s

Lateral swings-4x35x25’s
supersetted with:
DB Triceps Extensions- 4x8x35’s

I started the new meal plan Saturday. I’m having some trouble adjusting with the drastically increased hunger. Even after eating my entire feast at once I’m still hungry. I deviated slightly last night, getting 60 extra grams of protein. I talked to Mike about this and he said I can have unlimited green veggies and to take 2 tsp of fiber before my feast. I can take the fiber again afterward if needed. I know hunger is just part of fat loss.

3-15-12 Training

BW- 230

*I have been doing the new lower carb meal plan since Saturday but my weight has actually been staying up the whole time.

*Yesterday I was exhausted, sore all over, and starving so I ate my feast and went to bed at 3:30pm. Due to this, I woke up at 11:30pm good to go! I decided to get up, drink some coffee and BCAA’s then get after some squats.

Paused Squat with no belt- worked up to 315x3. My previous best on this was 335x3 and there is no way I could have matched, much less beaten, this.

Parallel Pin Squats with a belt- 3x5x315, 275, 275
*Went way too heavy on the first set. My first instinct was 275 for all 3 sets but that felt too much like wimping out for my taste. It turns out I should have went with my instinct.

Toe Elevated Good Mornings- 3x8x135
*I actually went to light on these but good mornings always make me paranoid about my ruptured discs. I was able to use 25’s under my toes like Mike said to do.

Heavy Abs- Plank for 2 sets of 60 seconds each
*Since most weighted ab exercises bring the sciatica back to life, I normally stick with the ab wheel rollouts. However, my arm currently will not allow this. Planks are very hard for me so I thought this would be a good option. The second set went to positive failure.

If I am still alive after work this afternoon, I will do the Prowler when I get home. The neighborhood wouldn’t want to wake up to the Prowler Howl at 1:30am.