Zach's Anabolic Diet Training Log

Training Training Logs
121

*2min rest on the following:

8/6/12
BW- 208

Bench- 225x12, 12, 11
Neutral Grip Pullups- 10, 8, 7
BB Curl- 80x12, 12, 12
Unilateral Calf Raises- BWx12, 12, 12
20min LISS

8/7/12
BW- 205
Front Squats- 135x12
*Switched to Leg Press because my hamstring felt like it was going to rip off of my glute.
Leg Press- 400x12, 12
Standing BB Press- 100x12, 12, 10
Sling Shot Bench- 235x12, 12, 10
Decline Leg Raises- BWx12, 12, 12
20min LISS

8/8/12
BW- 203

Row Machine- 240x10, 10, 10
Smith Incline- 230x8, 8, 7
Unilateral Calf Raises- BWx10, 10, 10
EZ Curl- 90x8, 8, 8
20min LISS

*This week I’m experimenting with a tsp of coconut oil in my pre-training coffee. This is to theoretically “prime the fat burning pump”.

122

*90 seconds rest between all sets

8/9/12
BW- 203

Leg Curls- 255x10,10,8
Decline Tricep Extensions- 85x10,10,8
Side Lateral Raise Machine- 120x10,10,10
Situps- BWx10,10,10

123

*90 seconds rest between all sets.

8/10/12
BW- 206

Bench- 250x8,8,6,6
V-Bar Pulldowns- 165x8,8,8,8
BB Curl- 100x6,6,6,6
Leg Press Calf Raises (8’s)- 400, 300, 350, 350

8/11/12
BW- 204

20min LISS

Hack Squats (8’s)- 315, 275, 225, 225
Standing BB Press- 135x8,6,6,6
Sling Shot Bench- 275x8,8,8,8
Overhead Cable Side Bends- 80x8,8,8,8

Carb up was 6 meals of the following:

4oz 90% lean beef
1/4 cup Manwich sauce
2 slices Rudi’s Gluten Free Bread
8oz sweet potato
4oz either banana or pineapple
3 squares of Lindt Excellence Dark Chocolate Intense Coconut bar

This was 5557 kcal, 623g net carbs, 245g protein, 190g fat

8/12/12
Bw- ?
20min LISS

124

Nutrition for the week:

2400kcal, 240 protein, 150 fat, carbs from veggies
56% Fat, 43% Protein, 1% carbs (not counting veggies)

Peri-workout- 40g BCAA/Glutamine blend, 5g creatine, 3g D-aspartic acid
Meal 1- 6 eggs, 4oz chicken, veggies
Meal 2- 8oz pork loin, 1 Tbsp EVOO, veggies
Meal 3- 8oz pork loin, 1 Tbsp organic extra virgin coconut oil, veggies
Meal 4- 6 eggs, 4oz chicken, 1 Tbsp organic extra virgin coconut oil, veggies

*90 seconds rest between all sets.

8/13/12
BW- 209

Bench (13’s)- 205, 205, 195, 185
Wide Grip Pulldowns- 120x15,15,13,13
BB Curl- 65x13,13,13,13
Leg Press Calf Raises- 300x15,15,15,15
Stretch Pecs, Lats, Calves

8/14/12
BW- 208

Leg Press- 400x15,15,15,15
Standing BB Press- 75x15,15,13,13
Sling Shot Bench- 225x13,13,13,13
Decline Leg Raises- 2x15
Stretch Legs, Pecs, Shoulders

8/15/12
BW- 207

Row Machine- 240x12,12,10,10
Smith Incline- 185x12,12,10,10
EZ Curls- 75x12,12,12,12
Leg Press Calf- 300x12,12,12,12

8/16/12
BW- 206

*I’ve been following the pre-conditioning phase of Big Beyond Belief. However, I’m only eating maintenance calories so I decided to make some modifications for better recovery and overall muscle balance. I do not feel that the original program has enough back work. It’s pretty much a 3:1 ratio of pressing:pulling. To remedy that, I’m taking out the single joint bicep exercise and will be doing underhand pulldowns or chins instead. Also I’m changing the split. The normal split looks like this:

Days 1,3,5
Chest
Back
Bis
Calves

Days 2,4,6
Thighs
Delts
Tris
Abs

I will be switching it to this:
Days 1,3,5
Chest
Delts
Tris
Calves

Days 2,4,6
Thighs
Horizontal pull
Vertical underhand pull
Abs

Today’s training:
RDL- 185x10,10,10,10
Machine High Row- 180x12,12,12,12
Close-grip Underhand Pulldowns- 135x12,12,12,12
Situps- 2x10

125

8/17/12
BW- 205

Bench- 250x6,6,6,6
Sling Shot- 275x6,6,6,6
Standing BB Press- 115x6,6,6,6
Leg Press Calf Raises- 400x8,8,8,8

Stretch Pecs, Shoulders, Calves

*Went to a New Orleans Saints pre-season game that night. It was pretty cool but we barely got into town in time to check into the hotel and get to the game. Supper consisted of 2 hot dogs with no bun and some cinnamon almonds. It was actually pretty delicious but it sucked not getting any real food.

8/18/12
BW- ?

*Even though we were up to about midnight because of the game we still woke up at 6am Saturday to train. We went to the hotel gym and actually had a decent session.

Life Fitness Leg Press- 4x8xStack
Life Fitness Pulldown- 4x8x150
DB Curls- 4x8x35’s
Leg Raises- 4x8xBW
Stretch Legs, Lats, Bis

*Carb up totaled 6182kcal, 681 net carbs (48%), 247 protein (13%), and 270 fat (39%)
This was probably more than I needed but we’ll see what my weight does next week.

Breakfast: 1 cup BBQ brisket, 1 cup cheese grits, 2 fried eggs, baby squash
Snack: 2 chocolate chip brownie Larabars and 10 dark chocolate covered almonds
Lunch: 1 Large TCBY Nuts for Nuts Shiver and 3 gluten free mini doughnuts
Snack: 2 gluten free cupcakes with icing
Supper: 1 lb of 90% lean beef, 1 lb sweet potatoes
Dessert: 1 lb bananas, 10 squares of Lindt Excellence Dark Chocolate Intense Coconut

8/19/12
BW- 211

Cut the grass which takes around 30 minutes

126

Nutrition for the week:

*I decided to increase calories slightly and I doubt that I’ll go higher than this for awhile. I’m really just trying to maintain my weight right now. I may sabotage some hypertrophy by doing this but I gain fat SO easily and I’m paranoid about blowing back up. I’m hoping that I’ll gain some muscle and lose some fat while staying in the 205-210 range.

2750kcal, 300 protein, 161 fat, carbs from veggies
53% Fat, 46% Protein, 1% carbs (not counting veggies)

Peri-workout- 40g BCAA/Glutamine blend, 5g creatine, 3g D-aspartic acid
Post-workout- 2 scoops whey isolate, 1/3 cup canned coconut milk
Meal 1- 6 eggs, 4oz chicken, veggies
Meal 2- 8oz pork loin, 1 Tbsp EVOO, veggies
Meal 3- 8oz pork loin, 1 Tbsp organic extra virgin coconut oil, veggies
Meal 4- 6 eggs, 4oz chicken, 1 Tbsp organic extra virgin coconut oil, veggies

*90 seconds rest between all sets.

8/20/12
BW- 210

Bench- 185x15,15,15,13,13
Sling Shot Bench- 205x13, 185x13,13,13,15
Standing BB Press- 65x13,13,13,13,13
Leg Press Calf Raises- 255x15,15,15,15,15
Stretch Pecs, Shoulders, Tris, Calves

*My triceps were completely shot so I was forced to use baby weights the whole time. I’m hoping I’ll grow and adapt to the volume so I can increase my weights and grow some more.

127

8/21/12
BW- 207

*Yesterday I was limping around and thought that I had tweaked my hip. As the day progressed, I started to believe that I had irritated my herniated discs. Because of this, I did not think that I would be able to work legs today. I knew for sure that I couldn’t leg press today because I tested it yesterday and it hurt with 30lbs. I gave the leg curl a shot and actually felt better afterwards.

*90 seconds rest between all sets

Leg Curl- 180x15,15,15,15,15
Row Machine- 180x15,15,15,15,15
V-Bar Pulldowns- 105x15, 90x15,15,15, 105x15
Hanging Kneeups- 2x15
Stretch Hams, Lats, Bis

128

8/22/12
BW- Batteries in my scale died

*Yesterday I was so tired that I fell asleep before 4pm and got close to 12 hours of sleep. Because of this I missed my last meal and only hit around 2200 calories. I woke up this morning and felt like crap so I needed an easy day. I know I’m not doing doing Big Beyond Belief as written but I’m still feeling weaker and run down a little. This is a good thing since it’s the 3rd week of the ramp. I’ll start the 3 week Super Growth phase next week.

Wide Grip Chest Press- 210x10,10,10,10,10
Close Grip Chest Press- 195x10,10,10,10,10
Lateral Raise Machine- 90x12,12,12,12,12
Calf Raises- 300x12,12,12,12,12
Stretch Calves, Pecs, Shoulders, Tris

129

8/23/12
BW- 206

Leg Curl- 210x12,12,12,12,12
Row Machine- 255x10, 240x12,12,12,12
V-Bar Pulldowns- 165x10, 150x10, 135x10, 120x12,12
DB Curls- 30’s X 12
Hanging Kneeups- 2x15
Stretch Hams, Lats, Bis

130

8/24/12
BW- 203

Bench- 300x7, 275x6, 250x6, 225x8, 225x8
Sling Shot Bench- 315x5, 275x6, 225x8, 225x8
Standing BB Press- 5x8x95
Leg Press Calf Raises- 5x8x400

*I won’t be getting in my Saturday workout because we will be camping and fishing this weekend. Next week starts the 3 week Super Growth phase of Big Beyond Belief. No, I’m not doing things exactly as written but I’ve modified it to where I believe it is best for me. If I can still get results then that’s all that matters. I’m really hoping I can just recomp at around 205 lbs.

*Sunday I’ll be getting all my carbs in at the last meal of the day since we’ll be getting back into town from camping. My sunday carb plan looks like this:
Meal 1- 2 scoops whey isolate, 1 oz almonds
Meal 2- 6 eggs, 4oz chicken, veggies
Meal 3- 8oz pork loin, 1 Tbsp EVOO, veggies
Meal 4- 8oz chicken breast, 1 Tbsp organic extra virgin coconut oil, veggies
Meal 5- 1 whole Family Size box of Gluten Free Cocoa Pebbles, 1/2 gallon Silk Almond Milk, 6 Nature’s path Gluten Free Wildberry Waffles, 6 Tbsp strawberry jam, 8 oz bananas

*I’m going to increase to 3000kcal next week. It will look like this:

3028 kcal, 341g Protein (48%), 172g Fat (51%), trace carbs from veggies (1%)

Pre-workout coffee with 1 Tbsp coconut oil
Peri-workout- 40g BCAA/Glutamine blend, 5g creatine, 3g D-aspartic acid
Post-workout- 2 scoops whey isolate, 1/3 cup canned coconut milk
Meal 1- 6 eggs, 4oz chicken, veggies
Meal 2- 8oz chicken breast, 1.5 Tbsp EVOO, veggies
Meal 3- 8oz chicken breast, 1.5 Tbsp EVOO, veggies
Meal 4- 6 eggs, 4oz chicken, 1 Tbsp coconut oil, veggies

131

8/27/12
BW- 211

*I feel pretty awful today. I’m still dehydrated from my camping trip plus I’m just tired in general. My wife and I went through 6 gallons of water in 24 hours and then we had to regulate how much we drank due to lack of bathrooms and several hours of driving. Also, my carb up was basically all one meal at the end of the day. This prevents me from getting enough water and makes me feel hung over the next day. I find that it’s much better to carb up all throughout the day. Today was the first day of the 3 week long Super Growth Phase.

*3min rest between all sets:

Bench Press- 275x10,8,6
Sling Shot Bench Press- 275x10,8,8
Standing BB Press- 95x12,12,12
Leg Press Calf Raises- 400x12,12,12
Stretch Calves, Pecs, Shoulders, Tris

*I’m still not sure about working legs tomorrow due to my back but we’ll see.

132

8/28/12
BW- 208

*3min rest between all sets:

Zercher Box Squats- 135x12,12,12
*I kept the Zerchers super light because my back has been acting up. Also, due to my back I haven’t been able to do any kind of squat in a few weeks.

Row Machine- 255x12,12,12
V-Bar Pulldowns- 165x12,10,10
EZ Curl- 85x12
Stretch Quads, Hams. Vertical Lat, Horizontal Lat, Bis

*I feel like I’m coming down with a cold or something. My tonsils are super swollen. Also, we’re about to get hit by Tropical Storm Issac so we’ll see how/if that affects my training and nutrition the rest of the week.

133

8/29/12
BW- 205

*3min rest between all sets:

Smith Decline- 300x8, 275x9, 275x8
Close Grip Smith Incline- 205x8, 185x10, 185x10
Smith Seated Shoulder Press- 135x8, 10, 10
Leg Press Calf Raises- 400x10,10,10
Stretch Calves, Pecs, Shoulders, Tris

*I already feel like I’m gaining muscle while losing a little fat.

134

8/30/12
BW- 203
*I find it amazing that my weight is still dropping down to 203 as I steadily increase calories.

*3min rest between all sets:

Leg Curl- Stack X 8,8,8
*I had planned on deadlifts but my back did not think that was a good idea.

Row Machine- Stack X 8,8,8
V-Bar Pulldowns- 180x8,8,8
EZ Curls- 95x10
Stretch Quads, Hams, Lats, Bis

135

8/31/12
BW- 202 which matched the lowest weight I hit on my cutting phase!

*My shoulder was feeling achey so I took the day off from lifting since it was heavy bench day. I don’t think this really matters since it’s the Super Growth phase and I’m supposed to be recovering and growing. I still haven’t decided if I will lift tomorrow. I have gradually been adding calories each week. I am trying to see how high I can get my calories before my scale weight increases. So far I went from 2200kcal per day at the end of the diet to 3000 calories per day (I don’t count veggie calories and I have a one day carb up that’s 5000-6000kcal). My weight today was 202 which is the lowest it ever got on the diet. I guess I’ll bump up to 3250 next week. Or I may add 100g of carbs to the carb day instead (currently I shoot for 600g net carbs that day).

136

9/1/12
Bw- 203

Carb Day- I ended up hitting 6052kcal, 730 Net carbs, 160g Protein, 275g Fat

9/2/12
BW- 209

Box Squats- 315x5,5,5
BB Row- 225x5,5,5
Neutral Grip Pullups- BWx7,7,7
BB Curls- 115x7

Cut Grass- 30min

9/3/12
BW- 209

Bench- 275x8, 250x12, 225x12
Sling Shot Bench- 250x12, 225x12, 12
BB MP- 100x12,12,12
Unilateral Calf Raises- BWx12,12,12
Stretch Calves, Pecs, Tris, Shoulders

*I was weaker this session but that could be due to many different factors: different bench and bar, different time of day lifting, and working back and legs the day before this session.

9/4/12
BW- ?

Leg Press- 3x12xStack
Row Machine- 280x10, 260x12,12
V-Bar Pulldowns- 180x10, 165x10, 150x12
BB Curl- 95x12
Stretch Quads, Hams, Lats, Bis

137

9/5/12
BW- 206

Smith Decline- 300x7, 275x10, 275x8
Smith Close Grip Incline- 205x10,10,8
Smith Seated Shoulder Press- 135x10,10,10
Leg Press Calf Raises- 350x10,10,10
Stretch Pecs, Tris, Shoulders, Calves

9/6/12
BW- 207
*The gym I currently lift at doesn’t have a squat rack.

Smith Machine Squats- 225x10,10,10
Row Machine (added mini band)- 280x8, 250x10,10
V-Bar Pulldowns- 200x8, 180x10
*Had to stop the workout here because I really felt like I was about to puke.

138

Getting STRONGER!!!

139

9/7/12
BW- 204

*My spotter wasn’t here today so I had to use the Smith Machine. For some reason, the smith is ok for decline and incline. However, it feels awful for flat bench. So, this was a bad session.

Smith Flat Bench- 315x3,3,3 (3min rest)
Smith Close Grip Flat Bench- 275x5,5,5 (3min rest)
Leg Press Calf Raises- 210x20, 255x20, 255x20 (1min rest)
*I was feeling pretty funky from the smith machine so I just wanted to pump some blood into the pressing muscles and loosen up.
DB Flat Bench- 3x20x30’s (1min rest)
Stretch Pecs, Tris, Shoulders, Calves

*I don’t have a solid plan for my carb-up tomorrow because family will be in town. I’ll post the aftermath later though.

140

*I typed a long log post but I clicked submit and it didn’t show up on my log. I’m not retyping anything except today’s training. This has been happening a lot lately is rather annoying.

9/10/12
BW- 209

*3min rest
BP- 275x10, 250x10, 225x10
SS BP- 275x12, 250x12, 225x12
BB MP- 105x10,10,10
*1min rest
Leg Press Calf Raises- 3x20x255
Stretch Pecs, Tris, Shoulders, Calves