Zach's Anabolic Diet Training Log

Training Training Logs
161

Well I’m back on T-Nation. Since I left off I played around with tracking my training on Fitocracy. It just didn’t feel the same as having a real training log. Also, I hurt my back about a month ago. I agitated my preexisting lower back injury (herniated discs). I played around with a couple of weeks of bodyweight only training (stupid) and a little bit of bodybuilding pump training. Today is the first day of doing any kind of lower back work since I hurt my back. I’m currently doing 5/3/1 for Bodybuilding.

I carbed up for 4 days last week so I’m going to be doing a 2 week fat adaptation phase. I’ll be around 3000kcal, 70% fat, 30% protein, negligible carbs from veggies. My bodyweight Thanksgiving morning was 215 and Sunday morning it was 223.

11/26/12
BW- ?

Deadlifts- 50x5, 5x5x135
*I decided to just test out the movement and see if pulling hurt my back. It seemed fine so I look forward to working up to normal working weights eventually.

Row Machine- 4x10x180, 280, 280, 280

WG Pulldowns- 4x12x150

Back Extensions/Hanging Knee-ups- 4x12xBW

Stretch Lats, Bis, Calves, and Hams

162

11/27/12
BW- 221

Treadmill 3mph, 5% incline, 30 minutes

11/28/12
BW- 221

Bench Press (5’s) 135,165,205,215,250, 285x9 (=370 estimated max)
DB Incline (1 sec pause and stretch in bottom) 4x10x60’s
Chest Press Machine 4x12x185,165,150,150+10 partials
High Cbl Fly 4x20x#4, supersetted with, Rope Pushdowns 4x20x#8,9,9,8
Stretch Pecs and Tris

11/29/12
BW- 221
Treadmill 3mph, 5%, 30min

11/30/12
BW- 220

Front Box Squats- (5’s) 45,65,85,105,125,145
*I’m sticking with these because my back is still injured and the box helps me to not irritate it.

Leg Curl- 5x15x180, 30 partials on the last set
Leg Extensions (1 sec contraction, except last set)- 5x15x115,115,90,70,70
Leg Press- 5x15x315
Plank- 1x30 sec

Treadmill 3mph, 5%, 20min
Stretch Calves, Hams, Quads

12/1/12
BW- 221

Standing Barbell Press (5’s) 65,85,105,115,135, 155x8 (=196 estimated max)
KB MP- 35’s X 20,15,12,10

BB Curl- 75x20,12,10,8, supersetted with, Side Delt Swings 4x20x25’s
DB Hammer Curls 25’s X 20,15,15,12, supersetted with, Rear Delt Raises 4x12x10
Stretch Shoulders and Bis

12/2/12
BW- 221

Walk 30 minutes

163

It’s really weird but this is the 8th straight day of under 50 net carbs and I haven’t lost weight. I’ve lifted 5 of those days and cardio the other 3. I’ve never had that happen before. You’d think I’d at least be depleting glycogen.

For my nutrition this week I’m going back to a Modified Warrior diet and staying around 335 Protein, 120 Fat, 50 net Carbs.

12/3/12
BW- 222

Deadlifts (3’s) 135,165,205,235,265,300
*Thankfully this did not hurt my back

DB Row (1 sec hold at top) 4x10x75
Close grip Pulldowns- 4x12x150,135,120,105
KB Swings- 4x12x53, supersetted with, Leg Press Calf 4x20x225
Plank- 1x60 seconds
Stretch Lats, Calves, Hams

164

12/4/12
BW- 220

Treadmill 3mph, 5%, 30 minutes

I may have spoken too soon about my back not hurting. I had a lot of nerve pain yesterday afternoon and my left leg is noticeably weaker than the right. I will skip legs the rest of the week and then evaluate everything next week. I will likely not deadlift or squat the rest of the month.

165

12/5/12
BW- 220
Treadmill 3mph, 5%, 35min

12/6/12
BW- 218
Treadmill 3mph, 5%, 40min

12/7/12
BW- 218
Treadmill 3mph, 5%, 45min

*My back feels relatively OK so I decided to do some uppper body machine work.

60 seconds rest between all sets:

Chest Supported Row- 200x 20,15,15,12
Chest Press Machine- 200x 20,18,14,10
WG Pulldowns- 120x 20, 15,15,13
Shoulder Press Machine- 135x 20, 15,10,8

166

12/8/12 and 12/9/12 helped my sister-in-law move into her new house and then rested. I had a small carb meal Saturday night and had two carb meals Sunday.

167

*60-90 seconds rest between all sets.

*This week Ryuubane and myself started training together again. We do AM Cardio before work and then train on our lunch break around noon.

12/10/12- Back
BW- 224

AM Treadmill 3mph, 5%, 40 minutes

CSR- 4x10xStack
One Arm Pulldowns- #16x10, #12x10, #14x10, #12x15
Heavy Partial Pulldowns- 180x8, 160x 11, 10, 9
Horizontal Shrugs- 3x20x145, supersetted with, Face Pulls- 3x20x#8
Stretch Lats

12/11/12- Chest
BW- 219

AM Treadmill 3mph, 5%, 40 minutes

Chest Press Machine- 4x10xStack
Smith Incline- 185x8, 155x12, 135x12, 10
Neutral Grip DB Bench- 50’s X 12, 40’s X 15, 45’s X 15
*I supersetted the DB Bench with the Meadows Overhead Band Stretch, matching reps each set.
High Cable Fly- #4x20, #6x20, #5x20
Pushups- 15, 12, 12

168

12/12/12- “Legs”
BW- 216

Treadmill 3mph, 5%, 40 minutes

*I’m still not doing any “real” leg training due to my back.

Leg Curls- 5x10x200
Leg Ext- 5x10x110,130,150,150,150
Goblet Box SQ- 5x10x53
One Leg Calf Raises- 5x10xBW
Back Extensions- 3x15xBW
Stretch Calves

169

This has been my nutrition this week:

HOT-ROX Extreme!

AM Cardio

Underfeed 1- 6oz pork loin, 1 Tbsp EVOO, 1 cup veggies
Underfeed 2- 6oz pork loin, 1 Tbsp EVOO, 1 cup veggies
HOT-ROX Extreme!
Pre-workout- 60g Whey Isolate
During-workout- 20g BCAA
Post-workout- 60g Whey Isolate
Feast- 16oz pork loin, 6 eggs, 1 Tbsp coconut oil, 2 cups veggies, 3 fish oil

This is 2570kcal, 330 Protein (54%), 120 Fat (42%), 20 Net carbs (4%)

*I’ll probably increase my veggies because I don’t feel like I’m eating enough.

For my carb up Saturday I’m taking my wife on a date to an Italian place that has an awesome gluten-free menu.

170

12/13/12- Shoulders
BW- 216

Treadmill 3mph, 5%, 40 minutes

Lateral Raise Machine- 90x20, 110x20, 90x20, 90x20, 70x20
Cable Rear Delt Raises- #2x20, #2.5x20, #2x20
DB Side Delt Raises- 10’s X 30, 3x20x15’s
Band Pullaparts- 3x30
Seated Shoulder Press Machine (drop set)- 135x10, 120x10, 105x10
Stretch Shoulders

12/14/12- Arms
BW- 216

Treadmill 3mph, 5%, 40 minutes

Pushdowns- 3x20x#8,#10,#12
Hammer Curls- 3x20x 30’s, 25’s, 20’s

BB Tri Ext- 3x20x60
Preacher Curl Machine- 3x20x 30, 35, 40

Incline DB Tri Ext- 3x20x20’s
BB Curl- 3x20x45

Stretch Bis and Tris

171

12/17/12
BW- 222

AM Treadmill 3mph, 5%, 40 minutes

*90 seconds rest between sets

Row Machine- Stack X 15,10,8,8
WG Pulldowns- 150x12,10,9,10
Chest Supported Rope Rows- #12x15, #16x15, #18x15, #18x15
CG Pulldowns- 120x15,15,14,12
Stretch Lats

12/18/12
BW- 220

AM Treadmill 3mph, 5%, 30 minutes

*60-90 seconds rest between sets

Chest Press- Stack X 15,12,10,10
Smith Incline- 145x15,12,10,10
Neutral Grip DB Bench (stretch and pause at bottom)- 50’s X 15,12,12,12+10 partials on last set
High Cable Fly- 4x20x#4
Stretch Pecs

172

12/19/12
BW- 222

20 Mill Hill Sprints @ 6mph, 10%, plus 10min LISS

Unilateral Calf Raises on Leg Press- 4x10x135
Leg Curls- 4x10x225
Unilateral Leg Press- 4x10x100
Unilateral Leg Extensions- 4x10x50
Back Extensions- 4x15xBW
Stretch Calves, Quads, Hams

173

Holiday Training

12/20- Cardio and Shoulders, can’t find my training log

12/21- Cardio and Arms, can’t find my training log

12/24 and 12/25- Rest

12/26- 228

*60 seconds rest between sets

Pullups- 5x5xBW
Row Machine- 5x10x225
WG Pulldowns- 5x10x135
Seated Low Rows- 5x20xStack
Preacher Curl Machine- 5x20x60, 50, 40, 20, 20
Stretch Lats and Bis

12/27
BW- 228

BB Bench 3x5x225
*Shoulder felt funky so I stopped.
Rope Pushdowns- 5x20x#8
Incline DB Tri Ext- 5x20x25’s, 20’s, 20’s, 15’s, 15’s
Stretch Pecs and Tris

12/28/12
BW- 227

Leg Curls- 4x10x240
Unilateral Leg Press- 4x10x120
Unilateral Leg Extensions- 4x15x50
Back Extensions- 4x15xBW
Stretch Calves

174

*60 seconds or less rest between all sets.

12/31/12
BW- 230

Treadmill 3mph, 5%, 30 minutes

Romanians- 5x10x135, 185, 205, 225, 250
*This is the heaviest I’ve went on any hinge movement since re-hurting my back.
Leg Curls- 5x12x225
Back Extensions- 5x15xBW
KB Swings supersetted with Calf Raises- 5x20x35/BW
Stretch Calves and Hamstrings

1/1/13
BW- 231 (The fattness has gotten way out of hand!)

Bench- 5x5x225 (This was fast and easy, shoulder felt a lot better today)
Strap Pushups- BWx10, 10, 8, 8, 6
Fat Man Pushups- 5x15x#4, #5, #6, #6, #6
Mini Band Fly- 5x20 (looped a mini band around each side of the power rack)
Stretch Pecs

Cardio- 20 minutes

175

1/2/13
BW- 230

*First day at my attempt of a Velocity Diet. I’ve done it once before about 4 years ago but I haven’t been able to duplicate it since then.

Treadmill 3mph, 5%, 40 minutes

Pullups- 5x5xBW
WG Pulldowns- 5x10x135
Inverted Rows- BWx12, 10, 10, 10, 8
Row Machine- 5x15x180, 170, 160, 150, 150
Stretch Lats

176

1/3/12
BW- 224

Treadmill 3mph, 5%, 45 minutes

Stretch Quads, Hips, Glutes

*60 seconds rest between all sets

Front Box Squat- 5x5x95
Split Squats- 5x10xBW
Unilateral Leg Press- 5x15x90
Unilateral Leg Extensions- 5x20x30 supersetted with Leg Press Calf- 5x20x180
Stretch Calves, Hams, Quads

177

1/4/13
BW- 225

Treadmill 3mph, 5%, 45 minutes

*I did each delt, tri, and bi exercise in a circuit with 1 minute rest between circuits.

Side Delt Machine- 5x10x130
Rope Pushdowns- 5x10x#12
DB Hammers- 5x10x35’s

Lying Rear Delt Raises- 5x15x15’s
Reverse Grip Pushdowns- 5x15x#12
Preacher Curl Machine- 5x15x45

Side Delt Raises- 5x20x15’s
Incline DB Tri Ext- 5x20x25’s
Straight Bar Cable Curls- 5x20x#6

Stretch Shoulders, Bis, and Tris

1/5/13
BW- 227

Treadmill 3.2mph, 5%, 45 minutes

1/6/13
BW- 228

Treadmill 3.2mph, 5%, 30 minutes

178

1/7/13
BW- 230

Treadmill 3.2mph, 5%, 45 minutes

*This is the first time I’ve pulled from the floor in a long time.

Deadlifts- 5x5x225
Leg Curls- 5x10x225
Back Extensions- 5x15xBW
Swings- 5x20x53 supersetted with Calve Raises 5x20xBW
Stretch Calves and Hams

179

1/8/13
BW- 228

Treadmill 3.2 mph, 5%, 30 minutes

Close Grip Bench- 5x5x225
DB Incline- 5x10x70’s
Chest Press- 5x15x150
Cable Fly- 5x20
Stretch Pecs

Nutrition this week:

Meal 1- 2 scoops whey isolate/casein blend, 1.5 Tbsp coconut butter

Meal 2- 2 scoops whey isolate/casein blend, 1.5 Tbsp coconut butter

Meal 3- 2 scoops whey isolate/casein blend, 1.5 Tbsp coconut butter

Meal 4- 16oz venison, 2 Tbsp EVOO, 1 Tbsp Coconut oil, 4 cups broccoli, 1 Quest Bar covered in 1 Tbsp coconut butter, 5 fish oil

This is 2589 kcal, 340 Protein, 108 Fat, 25 Net Carbs

180

1/9/13
BW- 227

Treadmill 3.2 mph, 5%, 45 minutes

1/10/11
BW- 226

Treadmill 3.2 mph, 5%, 45 minutes

*60 seconds rest between sets

Pullups- 5x5xBW
WG Pulldowns- 5x10x140
Inverted Rows- BWx12,12,12,10,10
Row Machine- 5x15x180,165,150,135,135
Stretch Lats

Current Supplement Protocl:

2 HOT-ROX Extreme upon waking (3:00am)

A cup of green tea with lemon with each of my first two shakes.

2 HOT-ROX Extreme (9:00am)

Pre-feast: Greens powder and raw sauerkraut

Post-feast: Multi-vitamin, 5g fish oil, magnesium, D3, vitamin C