Zach's Anabolic Diet Training Log

Training Training Logs
101

I woke up Monday morning and just couldn’t get things moving. I decided to take a 3 day deload. This way, I’ll still hit each muscle group once instead of twice.

6/18/12
BW- 219

45min LISS

6/19/12
BW- 217

6/20/12
BW- 214

6/21/12
BW- 215

*60 seconds rest on the following
Chins- 5x5xBW
BB Inverted Rows- 5x10
Close Grip Underhanded Pulldowns- 5x10x110
Seated Low Rows (30 seconds rest)- 5x10x130

Stretch Lats

20min of Stationary Bike Intervals

*Our niece is staying with us on this night so I decide to double up my training sessions so I won’t chance waking her up at 2am the next morning.

*This workout was horrible since it was just a couple of hours after my other session and I was still zero carb.

*60 seconds rest on the following:
BB Bench- 225x10,10,9,6,5
BB Superwide grip bench- 185x8,8,6,7,7
DB Flat Bench- 70’sX10,10,9,8,9
Fat Man Pushups (30 seconds)- 5x10

*It’s amazing how weak the high volume/short rest period training will make you. I’ve benched 415 but this type of training makes 225 for reps seem heavy some days! As long as I’m increasing my weights I’m still making progress though.

Stretch Pecs

6/22/12
BW- 214

20min Stationary Bike Intervals

45min LISS

*Carb up tonight! Beef, sweet potatoes, and gluten free brownies!

102

6/23/12
BW- 218

I woke up at 1230am and just couldn’t go back to sleep. I didn’t train today and I ended up eating extra protein and fat since I was awake longer than usual.

6/24/12
BW- 218

*60 sec rest between sets

Squats- 5x5x225
Deads-5x5x225
Stepups- 5x10xBW
GHR- 5x10xBW
Jump Rope- 150 revolutions

20 Stationary Bike Intervals

*I am thinking of changing things slightly this coming week. Maybe add a little of Jim Wendler’s 5/3/1 into the mix.

103

6/25/12
BW- 217

*60 seconds rest on the following

Bench (5’s)- 135, 185, 225, 275, 300
BB Incline- 5x10x185
DB Incline- 5x7x70’s
Pushups- 5x10xBW

Stretch Pecs

20 Stationary Bike Intervals

7min Jump Rope Intervals

6/26/12
BW- 216

*60 seconds rest on the following

Neutral Grip Pullups- 5x5xBW
Suspended Inverted Rows- 5x10
WG Pulldowns- 120x8,8,8,8,6,6
DB Rows- 120x8,8,8,8,6,6

Stretch Lats

45min LISS on stationary bike

6/27/12
BW- 214

*60 seconds rest on the following

Squats (5’s)- 135, 205, 250, 300, 250
Deads- 135x5, 225x5, 295x3, 315x1, 405x3
Step-ups supersetted with GHR- 5x10

Stretch Legs

20 Stationary Bike and KB Swing Intervals

7min Jump Rope Intervals

6/28/12
BW- 214

Standing BB Press (5’s)- 45, 95, 115, 135, 160x4
Bench- 5x10x195
DB Flat Bench- 70’s X 8,10,10,8,8
Fat Man Pushups- 5x10x#3

Stretch Pecs

45min LISS on incline treadmill

6/29/12
BW- 212

*30-60 seconds rest between sets

WG Pulldowns- 5x10x90
WG Seated Low Rows- 5x10x90
CG UH Pulldowns- 5x10x90
CG UH Seated Low Rows- 5x10x90

Stretch Lats

45min LISS on incline treadmill

7min Jump Rope Intervals

Update Pics:



104

637×731 76.8 KB

4-28 to 6-29 Front Comparison

105

364×749 48.2 KB

4-28 to 6-29 Side Comparison

106

609×727 36 KB

4-28 to 6-29 Back Comparison

107

6/30/12
BW- ?

Out of Town Leg Training

Standing Leg Curls- 5x10
Pull-throughs- 5x10
Lunges- 5x10
Leg Extensions- 5x10

20min of Jump Rope Intervals

7/1/12
BW- ?

45 min LISS

7/2/12
BW- 218

*60 seconds rest on the following

Neutral Grip Pullups- 5x5xBW
Suspended Inverted Rows- 5x10
WG Pulldowns- 120x8,8,8,8,6,6
DB Rows- 120x8,8,8,8,6,6

Stretch Lats

20 Stationary Bike Intervals

45min LISS

7min Jump Rope Intervals

7/3/12
BW- 214

*60 seconds rest on the following

Bench (5’s)- 135, 185, 225, 275, 300
BB Bench- 5x10x185
DB Bench- 5x7x70’s
Pushups- 5x10xBW

Stretch Pecs

20 Stationary Bike Intervals

45min LISS

7min Jump Rope Intervals

108

7/4/12
BW- 212

*My back is trashed from the heavy DB Row so I took an easy leg day.

*60 seconds rest on the following

GHR- 5x10
Step-ups- 5x10
Dbl KB FS- 5x10x35’s
Dbl KB Swings- 5x10x35’s

20min KB Swing Intervals

45min LISS

7min Jump Rope Intervals

7/5/12
BW- 213

*No sleep due to 4th of July fireworks

Chins- 5x5xBW
BB Inverted Rows- 5x10
WG Pulldowns- 5x10x115
Seated Low Rows- 5x10x135

Stretch Lats

45min LISS on incline treadmill

7/6/12
BW- 211

*No sleep due to waiting on a delivery service who never showed up.

*60 seconds rest between sets

Bench- 5x10x185
Smith Incline- 5x10x135
DB Inc Bench- 5x10x55’s
Chest Press Machine- 3x15x120 (30sec rest)

Stretch Pecs

*Tomorrow’s leg workout will be iffy due to lackluster recovery this week and my back is still trashed.

109

7/7/12
BW- 212

I took today off from training. I think Saturday’s will be my new rest day each week. I have decided to standardize my workout so that it’ll be the exact same setup each week (barring injury or stagnation. I’ll still increase weights or reps if possible but I’ll try to keep the days, exercises, and order consistent. This is my plan:

Sundays
Neutral Grip Pullups- 5xBWxAMRAP
Dead Stop DB Rows- 5x10
Wide Grip Pulldowns- 5x10
Blast Strap Inverted Rows- 5xBWxAMRAP
Stretch Lats
20 KB Swing Intervals
10 Jump Rope Intervals

Mondays
Bench- 5x10
Incline- 5x10
DB Incline- 5x10
Pushups- 5x10
Stretch Pecs
45min LISS

Tuesdays
Squats- 5x10
Deadlifts- 5x10
Stepups- 5x10
GHR- 5x10
Stretch Legs
20 KB Swing Intervals
10 Jump Rope Intervals

Wednesdays
Chins- 5xBWxAMRAP
Seated Low Rows (1 sec hold)- 5x10
Close Grip Underhand Pulldowns- 5x10
BB Inverted Rows- 5xBWxAMRAP
Stretch Lats
45min LISS

Thursdays
Super Wide Grip Bench- 5x10
Close Grip Bench- 5x10
DB Bench- 5x10
Fat Man Pushups- 5xBWxAMRAP
Stretch Pecs
45min LISS

Fridays
Front Squats- 5x10
Good Mornings- 5x10
Reverse Lunges- 5x10
Back Extensions- 5x10
Stretch Legs
20 KB Swing Intervals
10 Jump Rope Intervals

Saturdays
45min LISS

110

Since this is my Anabolic Diet thread, I should talk a little bit about my diet. I won’t go 100% into details since I pay Mike Keck for my nutrition plan.

My weekdays currently look like this:
3 scoops Humapro
93% lean ground turkey
Pork loin
chicken breast or thighs
EVOO
Extra Virgin Coconut Oil
Almonds
Olives
Avocado
Broccoli
Bell pepper
Baby Spring Mix
Small amount of pumpkin or sweet potato to hit my 30 net carbs

Today’s carb up is going down like this:
3 scoops of Humapro

Meal 1- Jen Comas Keck’s Pumpkin Protein Brownie, 1 pound of bananas, 4 Tbsp natural almond butter

Meal 2- 4oz buffalo burger, mushrooms and onions, 2 slices Rudi’s GF bread, 1 pound of sweet potatoes, 4 Tbsp organic ketchup, 1 Tbsp coconut oil

Meal 3- 4oz chicken breast, 1 pound of sweet potatoes, 2 Tbsp BBQ sauce, 43g Honey, 1 Tbsp coconut oil, 1.5 tsp Ghee, 10g fish oil

Meal 4- same as Meal 2

That’s right around 4000kcal and 500 net carbs.

111

Give me those Carbs!

112

7/8/12
BW- ?
Neutral Grip Pullups- BWx8,7,6,5,4
Meadows Rows- 5x10x70
Wide Grip Pulldowns- 5x10x110
BB Inverted Rows- 10,10,10,8,8
Stretch Lats
20 KB Swing Intervals @ 60lbs

7/9/12
BW- 215
Bench- 225x10,10,10,5,5
Incline- 205x8,8,6,6,6
DB Incline- 5x8x70’s
Pushups- 5x10
Stretch Pecs
45min LISS
10 Jump Rope Intervals

7/10/12
BW- 211

45min LISS

Leg Press- 5x10x400
Leg Curl- 5x10x200
Stepups- 5x10x15
Back Ext- 5x10x25
Stretch Legs
20 KB Swing Intervals @ 53lbs
10 Jump Rope Intervals

113

7/11/12
BW- 210
Chinups- BWx8,7,6,5,4
Seated Low Rows (1 sec hold)- 5x10x110
Close Grip Underhand Pulldowns- 5x10x110
Suspended Inverted Rows- 5x10
Stretch Lats
45min LISS

7/12/12
BW- 211

*Due to chronic aches, pains, and fatigue, I did a light deload workout today.
Wide Grip Bench- 5x10x135
Close Grip Bench- 5x10x135
DB Bench- 5x10x35’s
Fat Man Pushups- 5x10xPin #1
Stretch Pecs
45min LISS

*I’m not even sure what I’ll do for a workout tomorrow. I’m changing things up next week because I’ve been lifting 6 days per week for 3 months now and it’s caught up with me. I’m thinking of switching to a 3x per week template.

114

7/13/12

BW- 208

20 KB Swing Intervals @ 50lbs

10 Jump Rope Intervals

7/14/12
BW- 207

Rest and carb up

I had a sweet potato casserole that had around 350 net carbs along with 2lbs of mashed potatoes and hamburger steak. I hit about 600 net carbs in a 6 hour period.

7/15/12
BW- 211

Rest

115

7/16/12
BW- 210

*2min rest between the following

ME Bench (5’s)- 135, 185, 225, 275, 300

Standing Press- 5x10x100
supersetted with:
Neutral Grip Pullups- BWx8,7,6,5,4

KB Swing Intervals- 20x10x50lbs, 45sec rest

Jump Rope Intervals- 10x30rev, 45 sec rest

35min LISS

7/17/12
BW- 212

35min LISS

7/18/12
BW- 210

*2min rest between the following:

ME Squats (5’s)- 135, 185, 225, 275, 315

Step-ups- 3x10x25
supersetted with:
Ab wheel- 3x10

KB Swing Intervals- 20x10x50lbs, 45sec rest

Jump Rope Intervals- 10x30rev, 45 sec rest

35min LISS

7/19/12
BW- 208

35min LISS

7/20/12
BW- 207

*3min rest between the following:

RE Bench- 205x20, 14, 10

Pulldowns- 3x12x120, 150, 165
with:
Rear Delt Raises and Side Delt Raises- 3x12x15’s

DB Shrugs- 3x12x100’s
with:
DB Curls- 3x12x30’s, 25’s, 25’s
with:
DB Tricep Extensions- 3x12x40’s, 35’s, 35’s

KB Swing Intervals- 20x10x50lbs, 45sec rest

Jump Rope Intervals- 10x30rev, 45 sec rest

35min LISS

Done for the week! Today (Saturday) is my carb up. Not sure what will be going down because my in-laws are in town. Hopefully hit up a stirfry place for lunch and the gluten free menu at an Italian place tonight. If I haven’t hit my carbs by the time I get back home I have a pan of roasted figs and some dried fruit in the cabinet for back up.

116

720×525 168 KB

You must continue your pursuit of lean!

117

A couple of progress pics they day after my carb up. I weighed 211 the morning of this.

800×600 33.2 KB

800×600 37.8 KB

118

I know those progress pics were blurry but it was the best I could do at the time. Last week I lifted one day, did 3 days of cardio, and took completely off the rest of the time. I took a 3 day break from the diet and did 3000-3500 kcal, eating throughout the day instead of fasting. I also got off all supplements and cut down on stimulants during that time. I got down to 203 on Friday morning. Then I carbed up on Sunday. I started back on my normal diet Monday.

7/30/12
BW- 211

20min Treadmill Hill Sprint Intervals (easy day)- 15/45, 6mph, 10%

*2min rest on the following:

Bench- 225x12, 12, 10
Chins- BW- 10, 8, 6
BB Curls- 75x12, 12, 12
Unilateral Calf Raises- BWx12, 12, 12

7/31/12
BW- 207

20min LISS

*2min rest on the following:

Front Squats- 115x12, 12, 12
Standing BB Press- 95x12, 12, 10
Sling Shot Bench Press- 225x12, 12, 12
Situps- BWx12, 12, 12

I am following the introductory program to the Big Beyond Belief Program. I’m not going to absolute failure because I’m in a caloric deficit. I plan on using the real program when I switch gears to a lean gain phase.

A lot of the time I will make plans for my next phase in order to keep my sanity. This is my planned muscle gaining diet:

6 days per week low carb, around 4000kcal, 400 Protein, 250 Fat, trace carbs from veggies and nuts.

Peri-workout- 60g whey

Meal 1 (post-workout)- 6 Omega-3 eggs, 4oz chicken, and veggies cooked in 2 Tbsp Ghee or grassfed butter

Meal 2- 8oz chicken thigh meat, 2 Tbsp extra virgin coconut oil, veggies

Meal 3- 8oz pork loin, 2 Tbsp EVOO, veggies

Meal 4- 8oz chicken, 2 Tbsp EVOO, veggies

Meal 5- Homeade double protien brownie, 2 Tbsp extra virgin coconut oil, 1/2 cup of almonds

On the 7th Day I will have a carb day with probably 1000g of carbs, moderate fat, low protein.

119

Amazing progress my man! Those abz will be busting out before you know it!

120

*2min rest between sets every workout

8/1/12
BW- 207

Row Machine- 210x10, 225x10, 240x10

Smith Incline- 225x10,8,8

Unilateral Calf Raises- BWx10,10,10

EZ Curls- 85x10,10,10

20 Treadmill Hill Intervals

8/2/12
BW- 206

Leg Curls- 225x10, 240x10, 255x10

EZ Tri Ext- 65x10, 85x10, 95x10

Side Lateral Raise Machine- 130x10, 110x10, 120x10

Situps- BWx10,10,10

20min LISS

8/3/12
BW- 202

Bench- 275x6,6,6

Neutral Grip Pullups- BWx8,8,8

BB Curl- 95x8,8,8

Unilateral Calf Raises- BWx8,8,8

20 Treadmill Hill Intervals

8/4/12
BW- 202

Squats- 275x6,6,4

Standing BB Press- 115x8,8,8

Sling Shot Bench- 275x8,8,6

Side Bends- 45x8,8,8

20min LISS

8/5/12

This will be 20min LISS and then rest!