T Nation

Zach's Anabolic Diet Training Log

Wow, since you took a break from your diet you really do look like you gained some muscle or lost a lot more fat. Maybe both! Great job! You’re going to be freaking jacked before you know it! I want to feast at night too! RAAHHH…OM NOM NOM NOM NOM NOM…

9/23/11

BW- 220

Front Squats (no belt): 3’s- 45, 95, 115, 135, 155, 185
Romanians- 4x10x135

Modified GHR- 4x10x Mini Band
supersetted with:
Hanging Leg Raises- 4x10xBW

*I did this workout really fast, just trying to get it in and get out of the gym

9/24/11

BW- 219

Walk- 30min

9/25/11

BW- 218

Walk- 30min

*Foam rolled my back and glutes because I was so tight from lying around being lazy Saturday, haha.

9/26/11

BW- 222

Military Press- 3’s: 45, 95, 115, 135, 155, 175
supersetted with:
Close Grip Pulldowns- 6x10x90

DB Military Press- 5x10x35’s
supersetted with:
BB Curls- 5x10x70

DB Rear and Side Delt Raises- 3x10x25’s, 20’s, 20’s

9/27/11

Deadlift- 3’s: 135, 185, 225, 275, 315, 365

Front Squat supersetted with Bent BB Rows- 4x10x95

Leg Curls- 4x10x180
supersetted with:
Situps- 4x10xBW

9/28/11

BW- 221

Airdyne- 30min

9/29/11

BW- 220

Sling Shot Bench Press- 3’s: 185, 225, 275, 315, 335, 350x8 (443 estimated max)
supersetted with:
Wide Grip Pulldowns- 6x10x95

DB Bench Press- 5x12x50’s, 60’s, 70’s, 80’s, 80’s
supersetted with:
Chest Supported Rows- 5x12x150

Pushdowns and Face Pulls- 5x20x#9

9/30/11

BW- 222

Front Squats- 3’s: 95, 115, 135, 155, 185, 215x8 (272 estimated max)

Romanians- 4x10x145

Modified GHR- 4x10x Mini+Micro Bands
supersetted with:
Decline Leg Raises- 4x10xBW

Stretched Calves, Hams, Quad/Hip

10/1/11

BW- 222

Walk- 30min

10/2/11

BW- 226

Walk 30min

Measurements, relaxed, first thing upon waking (2 weeks apart):

9/19/11-9/30/11

Arm: 15.25-15.75 (+0.25)

Neck: 15.5-15.5 (same)

Chest/Back: 44-46 (+ 2)

Abdominal: 39-39.5 (+0.5)

Glute/Hip:40.5-42 (+1.5)

Thigh- 25-25 (same)

Calf- 16-16 (same)

Wrist- 7.25-7.25 (same)

Pics:

Week 4 with Mike Keck

10/3/11

BW- 226

Close Grip Bench- 5’s: 45, 135, 185, 225, 275, 315x6
supersetted with:
Pulldowns- 6x10x100

DB Bench Press- 5x10x85’s
supersetted with:
CSR- 5x10x165
*The DB Bench was easy but I’m still being cautious with my shoulder.

Pushdowns and Face Pulls- 5x20x30

10/4/11

BW- 226

Deadlifts (no belt, reset each rep)- 3’s: 135, 185, 225, 275, 315x10

Front Squats (no belt)- 3x20x95

Leg Curls- 4x15x180
supersetted with:
Situps- 4x15xBW
supersetted with:
Leg Press Calf Raises- 4x15x225

Stretch Calves, Hams, Hip/Quad

*I will be vacationing in the mountains for the rest of the week. I will try to get my 3 cardio sessions in but can’t make any promises…

10/5- Didn’t weigh
10/6- 230, Did 5x20 Pushups
10/7- 227, Had clearance to add dessert to my feast
*I thought you could only buy Ben and Jerry’s in grocery stores. In Pigeon Forge, TN I found a B&J ice cream shop! MMM…
10/8- 227

*Bodyweight is going up fast! Mike said that as long as I’m looking leaner and my strength is going up it’s good to go.

10/9- Didn’t weigh
10/10- 229

10/11

BW- 229

Close Grip Bench- 45x10, 135x5, 185x5, 225x5, 275x5, 315x7
supersetted with:
Wide Grip Pulldowns- 6x10x105

DB Bench (slight decline)- 5x10x100’s
supersetted with:
Chest Supported Rows- 5x10x175

Pushdowns and Face Pulls- 4x25x30

10/12/11

BW- 227

Deadlifts: (reset each rep, no belt)- worked up to 335x10
Front Squats- 3x20x95

Leg Curls- 4x15x190
supersetted with:
Calf Raises on Leg Press- 4x15x235
supersetted with:
Situps- 4x15xBW

Stretched calves, hams, quads

10/13/11

BW- 229

Walked- 30min

Measurements:
9/30/11 - 10/14/11
Arm: 15.75-15.75
Neck: 15.5-16
Chest: 46-46.75
Abdominal: 39.5-40
Hip: 42-43
Thigh: 25-26
Calf: 16-16.5
Wrist: 7.25-7.25

http://i66.photobucket.com/albums/h246/zachrounsaville/10-14-2011%20Progress%20Pics/2011-10-14034208.jpg

http://i66.photobucket.com/albums/h246/zachrounsaville/10-14-2011%20Progress%20Pics/2011-10-14034219.jpg

http://i66.photobucket.com/albums/h246/zachrounsaville/10-14-2011%20Progress%20Pics/2011-10-14034227.jpg

Hi I just saw your training log and your following the AD diet. I must say you look like your doing well on the diet so keep it up. I have done the diet myself with good results, and could’nt help noticing that you have put ur pro high than your fat, just wondering your reason for that? I only ask beacuse normally if your trying to reach ketosis you generally raise you fat high than the pro to force the body to utilize it a fuel instead of the aminos from the pro.

[quote]taylor_1989 wrote:
Hi I just saw your training log and your following the AD diet. I must say you look like your doing well on the diet so keep it up. I have done the diet myself with good results, and could’nt help noticing that you have put ur pro high than your fat, just wondering your reason for that? I only ask beacuse normally if your trying to reach ketosis you generally raise you fat high than the pro to force the body to utilize it a fuel instead of the aminos from the pro.[/quote]

That is true during the adaptation phase. However, once you are fat adapted you can lower your calories from fat in order to burn bodyfat instead of dietary fat.

10/14/11

BW- 233

Sling Shot Bench Press- worked up to 350x10
supersetted with:
Pulldowns- 6x10x110

DB Incline Press- 5x10x80’s
supersetted with:
EZ Bar Curl- 5x10x80

Rear Delt and Side Delt Raises- 3x10x20’s

Stretch Pecs and Lats

10/15/11

BW- 228

Walk- 30min

Front Squat- worked up to 225x10
Romanians- 4x10x155

Modified GHR- 4x10x 2 Mini Bands
supersetted with:
Leg Raises- 4x10xBW
supersetted with:
Seated Calf Raises- 4x10x110

Stretch Calves, Hams, Quads

10/16/11

BW- 227

Walk- 30min

*Deload this week because I am starting a meet training cycle in case I decide to do a Push/Pull meet Dec 17th.

10/17- 229 and 30min Cardio
Worked up to 315x7 close grip bench. This stalling is what helped me decide to deload.

10/18- 227

10/19- 229

10/20- 229 and 30min cardio

10/21- 230 and 30min cardio

10/22- 227

10/23- 230

10/24/11

BW- 229

Deadlifts (135x3, 225x3, 315x3) 6x4x405

*I was pleased with this. I’m using 405 as my 80% on this program I’m doing. The last time I did that, I hit my all time best deadlift of 585. Keeping my fingers crossed…

*Probably could have added in some assistance work but will probably wait for my bench day to do that.

10/25/11

BW- 229

Cardio- 30min

10/26/11

BW- 230

Cardio- 30min

Bench Press- 6x4x315

Pushdowns- 2x30x30
supersetted with:
Face Pulls- 2x30x45

*This went fairly easily. I have been using only close-grip due to a tweaked shoulder. However, I took my grip out (pinky on the rings) today and had no problems. I was staying as super tight as possible to protect my shoulder so I’m sure that helped.

10/27/11

BW- 228

Rest

10/28/11 Update
Bodyfat Test Results

Sept 9th
BW- 228
BF%- 16.4%
Lean Body Mass- 190.4 lbs
Fat Mass- 37.5 lbs

Oct 28th
BW- 228
BF%- 13.8%
Lean Body Mass- 196.4 lbs
Fat Mass- 31.5 lbs

Measurements:

Sept 9th

Neck- 15.5
Arms- 15
Chest- 47
Waist- 39.5
Quads- 26
Calf- 16.5
Wrist- 7.5in

October 28th

Neck- 15.75
Arms- 15.75
Chest- 46
Waist- 39
Quads- 26.5
Calf- 16.25
Wrist- 7.25in

Pics:

http://i66.photobucket.com/albums/h246/zachrounsaville/10-28-11%20progress%20pics/2011-10-28031845.jpg

http://i66.photobucket.com/albums/h246/zachrounsaville/10-28-11%20progress%20pics/2011-10-28031907.jpg

http://i66.photobucket.com/albums/h246/zachrounsaville/10-28-11%20progress%20pics/2011-10-28031917.jpg

10/29/11- 230
10/30/11- Didnt weigh

10/31/11- Hypertrophy Lower Body

BW- 233

Leg Press Calf Raises- 5x15x315
Leg Curls- 5x15x225
Leg Press- 5x15x Stack

*I think I am going to do my heavy deadlift only day, heavy bench only day, a lower hypertrophy day, and an upper hypertrophy day.

11/1/11

BW- 233

Treadmill- 3mph, 7.5% grade: 30min

Bench- 6x5x315
Band Pullaparts- 2x30- red
Foam roll upper back

11/2/11

BW- 231

Roll pecs then stretch four ways- 60 sec each stretch
Roll upper back then stretch

11/3/11

BW- 232

Cardio- Treadmill: 3mph, 7.5% grade- 30min

CSR (3 grips)- 6x15x185
Pulldowns (3 grips)- 2x15x120, 4x15x105
Cable Curls- 2x30x#6, #8

Feast:
Wendy’s 3/4lb Triple
Wendy’s Small Chili
Wendy’s Caesar Side Salad
50g Whey Isolate in unsweetened Almond Milk
8oz 90% lean ground beef /w mayo and hot sauce
2 Tbsp Natty PB

SWYOOOGGGEEEE!!!

11/4/11

BW- 231

AM Cardio- Stepmill 30min

Leg Press Calf Raises- 5x15x325
Leg Curls- 5x15x235

*Short workout today, going back to the way I was training before I switched to the lower volume/high intensity stuff.

11/5- Didn’t weigh

11/6- Didn’t weigh