T Nation

Anabolica Log to Valhalla


#1

Been on here before under other names but just seriously getting back into training now.

Stats:
Age - 21
Weight - 203lbs
Height - 5’8’

Best Lifts:
Squat 455x6 belt and wraps
Bench 315x1 tng
Deads 545x1 belted

Current Numbers:
Squat 235x9 no belt or wraps
Bench - No idea not flat benching
Deads 455x1 no belt

Goals are to lean out from 203 to 180 by 8/30/17 while maintaining or getting stronger. Hope to get to that point losing 1.25-2lbs a week, be relatively shredded, and then reverse diet out of that to around 230 around the end of may of 2018. Goals after the cut may change, but the goal of losing to 180 is going to stay for the next 12 weeks.

Next post will be today’s training and diet. Training split will remain the same and movements will only change if I start regressing on them. Diet will stay the same week to week and adjust as needed. Cardio is starting at 30minsx7 days and will adjust up as needed as well.


#2

6/7/17

Week 1 Diet is as follows:

Supps - Fish Oil / Multi / D3

Meal 1 - 1 Cup Oats / 32g Whey / 100g Blueberries / 32g Peanut Butter / 12 egg whites (I make this as a shake. If you have trouble eating in the morning would highly recommend)

Post - 32g Whey

Meal 2 - 7.75oz Chicken Breast / 102g Jasmine Rice

Meal 3 - 8oz Chicken breast / 10.5oz Yams

Meal 4 - 0.75 Cups Cottage Cheese 1% / 40g Peanut Butter

Macros work out to -
Cals - 2553 (12.5x BW of 203)
P - 244g (1.25x BW)
F- 57g (20% of Cals)
Carbs - 266g (Leftover amount of cals)

Will be consistent everyday with 1-2 cheat meals thrown in if needed for sanity’s sake.

Training from Today (6/7/17):

Chest/Delts
Incline Bench Press - 175x9 / 155x9 / 135x12

DB Incline Bench - 75x8 / 65x8 / 55x12

HS Flat Press - 60psx9 / 55ps x9 / 50psx12

DB Flyes - 35x10 / 30x10/ 25x12/ 20x12

HS Military Press - 70ps x8 / 60psx8 / 50ps x12

DB Lat Raises - 25x14 / 20x14 / 15x15

FreeMotion Face Pulls - 50x15 / 45x15/ 40x20

First set listed is after warmups and either at or close to failure. the sets after are ~10% lighter trying to match reps from 1st to 2nd sets and then hit the top of my range for the 3rd and sometimes 4th. Focus is on MMC, but trying to push the progressive overload on that first set at all times.

Later I’ll hit 30mins of Stairmaster @5, and then Back/Traps tomorrow.


#3

Where’s your veggies? :wink:


#4

When my carbs get so low to the point that I want to kill myself I will start adding in veggies again :wink: all in due time


#5

Ha ha! Ok, I was just checking. :grinning:


#6

6/8/17

Back/Traps/Biceps

Barbell Rows - 170x12 / 155x12 / 140x12

Assisted WG Pull-Ups - (-55x6)x5

HS Seated CSR - 3pps x10 / 2.5pps x10 / 2ppsx12

WG Pulldowns - 120x12 /110x12 / 100x12 / 90x15

EZ Bar Upright Rows - 75x10 / 65x10 / 55x12

HS Shrugs - 2pps x12 / 1.5pps x15 / 1ppsx20

Cable Upright Rows - 25x20 / 20x20 / 15x20

DB Pinwheel Curls - 30x8 / 25x10 / 20x12

Barbell Curls - 65x8 / 60x8 / 55x10

Machine Preacher Curls - 50x6 / 40x8 / 30x12

Only notes from today are that it was a bit fucky not knowing what top sets should be at for some of the exercises.

Later 30mins stairmaster @5.


#7

6/8/17

Week 1 update pic. Not the biggest I’ve ever been, and not the leanest either. Obvious weakpoint is biceps :frowning:


#8

6/9/17

30 mins stairmaster @5

Quads and Hams tmrw along with mas cardio in the PM


#9

6/9/17

Note - Meal 4 was a Medium Boneless Parmesan Garlic Wings from Buffalo Wild wings (Date night only happens sometimes cause the girl I’m seeing casually works weekends). Plus hard legs in the AM so it’s fine

6/10/17

Quads/Hams

Back Squat (No Belt) - 245x8 / 225x8 / 185x10

HS Hack Squat - 2pps x12 / 1.5pps x12 / 1pps x15

Leg Extensions - 100x15 / 85x15 / 70x20

HS RDL - 2.5pps x10 / 2pps x10 / 1.5pps x12

Seated Leg Curls - 130x10 / 115x10 / 100x12

Lying Leg Curls -50x10 / 40x10 / 30x15

Cardio in a few hours then delts/chest tmrw


#10

6/11/17

Delts/Chest

Seated OHP - 140x10 / 125x10 / 115x12

Seated Smith BTN Press - 135x10 / 115x10 / 95x15

Seated DB Lat Raise - 20x15 / 17.5 x15 / 15x20

Reverse Pec Deck - 105x15 / 90x15 / 75x20

DB Bench - 75x11 / 65x11 / 55x15

Seated Machine PRess - 120x8 / 100x8/ 80x12

FreeMotion Flyes - 12x12 / 10x12 / 8x15

30 mins cardio later. Biceps and triceps tmrw


#11

6/12/17

No training or diet or cardio - Was down the shore for the day.

6/13/17

Biceps/Triceps

A) CG NG Football Bar Bench - 185x7 / 165x8 / 145x10

B) Alt. DB Curls - 30x12 / 25x12 / 20x15

C) DB OH Extensions - 75x12 / 65x12 / 55x15

D) EZ Bar Curls - 75x12 / 65x12 / 55x15

E1) Rope Pushdowns - 42.5x20 / 35x20 / 30x20
E2) Cable Hammer Curls - 30x12 / 25x12 / 20x15

Cardio later.


#12

6/14/17 - 6/20/17

BW - 202.8 - Only lost 0.2 this week but I also had a day where I didn’t do any of my cardio or dieting. Not very surprising, but would’ve expected to have gotten down to at least 202. Due to this:

Adjustments

Cals - 2453
P- 244g
F- 57g
C- 241g (Took away 25g so 100 cals total taken out)

Diet will now be:

Meal 1 - 1 Cup Quick Oats / 32g whey / 100g blueberries / 32g PB / 12 egg whites
Post - 32g Whey
Meal 2 - 7.75oz chicken Breast / 96g Jasmine Rice
Meal 3 - 8oz chicken breast / 75g Jasmine Rice (Switching out the yams… discovered quickly that yams make me want to gag. would rather have some higher GI carbs that don’t make me wanna die inside)
Meal 4 - 0.75 cups cottage cheese 1% / PB 41g

Cardio is adjusting to 35mins a day

This should put me on a better pace to lose 1-2lbs a week.

Progress Pic from the morning cold attached. Looking better in the mirror, so that’s some consolation.


#13

6/14/17

Chest/Delts

A) Incline Bench Press (TNG) - 175x10 / 155x10 / 135x12 (+1 Rep PR)

B) DB Incline Bench - 75x9 / 65x9 / 55x12 (+1 rep PR)

C) HS Flat Press - 60ps x12 / 55ps x12 / 50ps x15 (+3 rep PR)

D) DB Flyes - 35x12 / 30x12 / 25x15 / 20x15 (+2 Reps)

E) HS Military - 70ps x8 / 60ps x10 / 50ps x12 (Matched)

F) DB Lat Raise - 25x15 / 20x15 / 15x20 (+1 rep)

G) FM Facepulls - 60x15 / 50x15 / 40x20 (+10lbs)

Notes from this is that I’m supposed to have an off day between arms and this day. Due to the beach, I pushed arms back a day meaning I only got 24hr rest not 48hrs. This session went well with that in mind, but when I got to delts I could tell my triceps were absolutely fatigued. Not a huge deal, just a note to self.

35mins cardio later.


#14

6/15/17

Girl I’ve been seeing was rushed to the ER early in the AM. Due to this diet and cardio was off because I was with her in the hospital all day. however still got training in early in the day

Back/Traps/Biceps

A) Barbell Rows - 175x12 / 155x12 / 135x12 (+5lbs)

B) Assisted WG Pull-Ups - (-55x7)x5 (+1rep)

C) HS Seated CSR - 145ps x9 / 115ps x9 / 90ps x12 (+10lb -1 rep)

D) WG Pulldowns - 130x12 / 120x12 / 110x15 / 100x15 (+10lb)

E) EZ Bar Upright Rows - 75x11 / 65x11 / 55x12 (+1 rep)

F) HS Shrugs - 90ps x15 / 70psx15 /45psx20 (+3 reps) May stay at this weight another week - form and MMC felt off

G) Cable Upright Rows - 30x20 / 25x20 / 20x20 (+5lb)

H) DB Pinwheel Curls - 30x10 / 25x10 / 20x12 (+2 rep)

I) BB Curls - 65x9 / 60x9 / 55x10 (+1 rep)

J) Machine Preachers - 50x8 / 40x10 / 30x12 (+2 reps)

Then today

6/16/17

Cardio 35 mins @5 on stairmaster in the AM. Diet will be on track again today.


#15

Everything really fell off the deep end past few days. Girl ended up being in the hospital until about an hour ago so diet, training, rest etc. really blew cause I was with her most of the time. Back on track now, but sucks to have lost a few days due to it.

6/19/17

A) Incline Bench (TNG) - 185x8 / 165x8 / 145x12 (+10lb -2 reps)

B) DB Incline - 75x9 / 65x10 / 55x12 (Match)

C) HS Flat Bench - 70ps x9 / 60ps x10 / 50ps x12 (+10lb -3 rep)

D) DB Flyes - 40x10 / 35x10 / 30x12 / 25x15 (+5lb -2 rep)

E) HS Military Press- 70ps x10 / 60ps x10 / 50ps x12 (+2 reps)

F) DB Lat Raise - 30x12 / 25x12 / 20x15 (+5lb -3 reps)

G) FM Facepulls - 70x15 / 60x15 / 50x20 (+10lb)

Stronger every time so that’s good. Cardio in the PM. May just try to go straight silver back gorilla mode to about 230lbs instead of cutting having way too much fun getting stronger every session currently.


#16

6/20/17

AM:

A) Barbell Rows - 185x11 / 165x12 / 145x12 (+10lb -1 rep)

B) Assisted WG Pull-Ups - (-55x8)x5 (+1 rep)

C) HS Seated CSR - 125ps x10 / 115ps x10 / 105ps x12 (Lowered weight too much body english)

D) WG Pulldowns - 135x12 / 120x12 / 105x15 / 90x15 (+5lb)

E) BB Upright Rows - 80x8 / 70x10 / 60x12

F) BB Shrugs - 225x12 / 205x12 / 185x15

G) Cable Upright Rows - 35x20 / 30x20 / 25x20 (+5lb)

I) DB Pinwheel Curls - 30x12 / 25x12 / 20x15 (+2 reps)

J) Barbell Curls - 65x10 / 60x10 / 55x12 (+1 rep)

K) Machine Preachers - 50x9 / 40x10 / 30x12 (+1rep)

PM:

30 mins stairmaster @5


#17

6/21/17

Just 30 mins stairmaster @5 today.

Tomorrow is legs. Plan is alternating weekly on squats and pulls which has always worked well for me. Gonna hit a heavy single somewhere from 475-500.


#18

6/22/17

A) Modified Deadlift (No Belt, straps) - 465x1 (VIDEO) / 405x6 / 365x6

B) HS Hack Squat - 100ps x12 / 90ps x12 / 80ps x15 (+10lb)

C) Leg Extensions - 110x15 / 100x15 / 90x15 / 80x20 (+10lbs)

D) Seated Leg Curls - 130x12 / 115x12 / 100x15 (+2 reps)

E) Lying Leg Curls - 50x11 / 40x12 / 30x15 (+1 rep)

Followed by 30 mins stairmaster @5

Video is on the heavy pull. ended up training later as opposed to early like usual. Don’t know if that was better or worse as I had a lot more food in me, but a lot less energy. I’ll take the 465 for now as it moved relatively fast despite being slow at lockout

Chest and Delts tomorrow after I sleep like an angel for 10 hrs


#19

6/23/17

A) Seated OHP - 145x9 / 130x10 / 115x12 (+5lb -1 rep)

B) Seated Smith BTN Press (135x10) - 135x11 / 120x12 / 105x15 (+1 rep)

C) Seated DB Laterals - 25x12 / 20x12 / 15x15 / 10x15 (+5lb -3 rep)

D) Reverse Pec Deck - 120x15 / 105x15 / 90x20 (+15lb)

E) DB Bench - 80x10 / 70x10 / 60x12 (+5lb -1 rep)

F) Seated Machine Press - 120x11 / 100x12 / 80x15 (+3 rep)

G) FM Flyes - 14x8 / 12x10 / 10x12 / 8x15 (+20lb -4 rep ~ Only moves in increments of 20 which sucks)

30 mins of stairmaster @5 later


#20

6/24/17

A) CG NG Football Bar Bench - 185x8 / 165x10 / 145x12 (+1 rep)

B) alt. DB Curls - 35x12 / 30x12 / 25x15 (+5lb)

C) DB OH extensions - 80x10 / 70x12 / 60x15 (+5lb -2 rep)

D) EZ Bar Curls - 85x10 / 75x10 / 65x12 (+10lb -2 rep)

E1) Rope Pushdowns - 50x20 / 42.5x20 / 35x20 / 35x20 (+7.5lb)

E2) DB Preacher Hammer Curls - 30x7 / 25x8 / 20x12 / 20x12

F) Reverse Grip Pushdowns - 50x15 / 42.5x15 / 35x20

30 mins cardio later