Zach's Anabolic Diet Training Log

Training Logs
41

11/7/11

BW- 233

AM Cardio- Stepmill 30min

Bench- worked up to 315x11!
*This is a 2 rep PR, even beating my old best when I was 30lbs heavier!

DB Bench- 5x12x100’s
supersetted with:
Chest Supported Rows- 5x12x165
*I know I need to increase this row weight. I don’t always push myself as hard on my upper body pulling as on my pressing.

Pushdowns- 2x25x30lbs, then 50 rep drop set from 30 down to 10lbs
supersetted with:
Face Pulls- 2x25x45lbs, then 50 rep drop set from 45 down to 30lbs

Stretch Pecs, Shoulders, Lats

42

11/8/11

BW- 233

Deadlifts- worked up to 405x10, pausing each rep!
*This is ALSO a 2 rep PR, even beating my old best when I was 30lbs heavier!

Front Squats- 2x20x115

Did 3 circuits of the following:

Leg Press Calf Raises- 335x15
Leg Curls- 225x15
Situps- BWx15
Band Pullaparts- Red band x 25

Stretched Calves, hams, quads, IT Band/Glutes

11/9/11

BW- 236

AM Cardio- Stepmill 30min

43

11/10/11

BW- 233

Sling Shot Bench- 135x5, 185x5, 225x5, 275x5, 315x5, 365x8
supersetted with:
Wide Grip Pulldowns- 6x10x125

DB Inc- 5x15x60’s
supersetted with:
EZ Curl- 5x15x55

Side Delt Machine- 5x20x 120-50
supersetted with:
Cable Upright Rows- 5x20x#8

11/11/11- 11/13/11

BW- 233- 237

Rest and play Elder Scrolls V: Skyrim!

I did take a leisurely 30min walk with my wife on the 13th.

11/14/11

BW- 237

Stepmill- 30min

Bench- 95x5, 135x5, 185x5, 225x5, 275x5, 335x8
supersetted with:
Close Grip Pulldowns- 6x10x130

Chest Press Machine and Row Machine- 5x15x185

*I did the chest press instead of dumbbell bench because my pec was feeling tender and I did not want the extra stretch today.

Pushdowns- 4x25x#8
supersetted with:
Band Pullaparts- 4x25x Blue band

Stretch Pecs, Shoulders, Lats

11/15/11

BW- 235

Deadlifts- worked up to 500x3!

*This was one of those days that I actually contemplated not lifting. I had no energy, was sore, and even 225 felt heavy! My original plan had been to rep out 455. However, this did not motivate me at all. I did not remember my PR with 455 so I didn’t have anything to shoot for. The lift would not have meant anything to me. In order to make it mean something I had to really aim high. I knew that the best I’d ever done with 500 was 2 reps. This was 4 years ago before I ruptured two lumbar discs. The week after the first time I’d ever pulled 500x2 I pulled 585, which is my all time highest deadlift. I hope to crush 600 soon!

Did the following 3 exercises in a circuit for 4x15:

Leg Curls- 225
Leg Press Calf Raises- 315
Situps- BW

Stretched Calves, Hams, Quads

11/16/11

BW- 237

Treadmill: 3mph, 7.5%, 30min

44

11/17/11

BW- 233

Upper Body Assistance Day
*Pecs weren’t happy today so I tried to keep their involvement minimal.

Chest Supported Row (3 grips)- 6x15x185
supersetted with:
Dumbell Military Press- 6x15x30’s, 30’s, 40’s, 40’s, 40’s, 40’s

WG Pulldowns- 5x15x105
supersetted with:
Overhead Press Machine- 5x15x105, 105, 105, 135, 165

Dumbbell Tricep Extensions- 3x15x25’s
supersetted with:
Dumbbell Curls- 3x15x25’s

Pushdowns- 3x20x#10
supersetted with:
Cable Curls- 3x20x#8

11/18/11

BW- 233

AM Cardio- Stepmill 30min

11/19/11

BW- 232

11/20/11

BW- 233

45

Swyoog’n Man!

46

11/21/11

BW- 232

Treadmill- 30min

Squats- (5’s- 95, 135, 185, 225, 315) 390x3

Sled Belt Drags- 8x40 yards with 180lbs

Pulldown Abs- 2x20x Strong Band

11/22/11

BW- 232

Bench of epic fail proportions, not worth posting.

The rest of the week turns into a deload.

11/23/11

BW- 232

Rest

11/24/11

“Cardio”- KB Swings 5x20x35, 60sec rest

11/25/11

BW- 237

Had Mexican and ice cream the night before!

11/26/11

BW- 236

11/27/11

BW- 235

47

Week 12 with Mike Keck

11/28/11

BW- 234

AM Cardio- Stepmill 30min

Squats- 135x5, 225x5, 315x5x4, 315x10

Done!

11/29/11

BW- 234

Leg Press Calf Raises- 4x25x225
*This session was done early in the day.

*Switched back to close-grip because my pec is still feeling strained.

Close Grip Bench- worked up to 315x8

Weighed Vest Pushups (40lbs)- 3x15

Fat Gripz DB Tri Ext- 3x15x25’s

Band Pushdowns- 100 total reps with the micro

11/30/11

BW- 233

12/1/11

BW- 233

12/2/11

BW- 233

12/3/11

Didn’t weigh

*Used my new Glute-Ham Raise bench from Christian’s Fitness Factory today.

GHR- 5x10xBW

Situps on GHR- 3x15

Reverse Hypers on GHR- 3x15xBW

12/4/11

*YOKE DAY! Stayed light though because I don’t usually have a separate day for this.

BB Standing Military- 5x10x95

Upright Rows- 5x10x95

BB Shrugs- 3x20x225

Seated DB Cleans- 3x20x25’s
*On these I try to make it more like a Cuban Press at the top.

Lying Neck Flexion- 1x30x10lbs
*Lay on a bench with your head hanging off the end slightly. Place a towel on your forehead along with the plate and nod towards the ceiling. I need a neck harness so I can do some neck extension.

48

Week 13 w/ Mike Keck

*Mike gave me a new meal plan with increased calories. I will be following the plan as closely as possible with no cheat meals so until Friday night (my sister is getting married this weekend). I didn’t do cardio this week because my weight was dropping everyday. I guess I was going WAY over on calories when I ate a little more “loose”.

12/5/11

BW- 234

GHR- 5x12xBW

Situps on GHR- 3x15

Reverse Hypers on GHR- 3x15xBW

Standing Band Abs on GHR- 3x15x Mini

Band Good Mornings- 3x15x Strong Band

Calf Raises- 1x50xBW

12/6/11

BW- 232

Close Grip Bench- worked up to 315x8. Again.

Suspended Pushups- 5x10

EZ Bar Tri Ext- 3x15x60

Band Flyes- 4x25x Mini
supersetted with:
Band Pushdowns- 4x25x Micro

*I actually have video of this session.

12/7/11

BW- 231

Neutral Grip Pullups- 5x6xBW

Suspended Inverted Rows- 3x10xBW

Seated Low Row- 5x20x70

Pulldowns- 5x20x70

*This is the last day I trained this week because I’d trained 5 days in a row.

12/8/11

BW- 230

12/9/11

BW- 228

12/10/11

*Didn’t weigh. WORKED all day long helping with my sister’s wedding. Congratulations!

12/11/11

BW- 230

49

I forgot to post this video from a couple of weeks ago.

50

12/12/11

BW- 229

12/13/11

BW- 227

12/14/11

BW- 230

Neutral Grip Pullups- 5x6xBW, 2-3min rest

Row Machine- 5x8x180, 195, 210, 225, 240, 2min rest

Pulldowns- 5x8x150, 150, 165, 165, 165

Deadstop DB Rows- 1x8x100
*Stopped after this one set. I think the extended forward range of motion was hurting my shoulder. Maybe it’s a rotator cuff problem.

51

Week 14 with Mike Keck cont’d

12/15/11

Close Grip Bench: (5’s- 135, 185, 225, 275), 335x6

Smith Machine Incline- 5x6x135, 185, 225, 225, 225

Smith Machine Decline- 5x8x225, 185, 185, 185, 185

Unilateral DB Bench- 5x8x50, 75, 100, 75, 75

Stretched Pecs 60 seconds

12/16/11

Squats: 5’s- 45, 95, 135, 185, 225, 275, 315, 365

GHR- 5x12

Reverse Lunges- 5x10xBW

Planks and Standing Calf Raises- 5x20

Stretch calves, hams, quads, glutes, 60 seconds each

Walk 30 minutes

12/17/11

BW- 237

Standing Military Press: 6’s- 75, 95, 115, 135, 155, 185
supersetted with:
Neutral Grip Pullups- 6x3xBW

Kettlebell Military Press- 4x15x35’s
supersetted with:
EZ Bar Curls- 4x15x60

Seated DB Cleans- 25’sx 10,12,15
Side Delt Raises- 10’s x 10,12,15
Front Delt Raises- 10’s x 10,12,15

Stretch lats and shoulders 60 seconds, one set of 10 band shoulder dislocations

52

Week 15 with Mike Keck

*I cheated pretty bad all week on the diet so nothing will be changing this week.

12/19/11

BW- 237

Deadlifts: 3’s-135, 245, 295, 345, 395, 455

Romanians- 5x10x225

Knee-ups- 5x15
supersetted with:
Seated Calf Raises- 5xx15x90

Stretched calves, hams, quads, glutes 60 seconds each.

53

12/20/11

BW-= 236

Close Grip Bench: 3’s- 135, 185, 225, 240, 280, 320
supersetted with:
Pulldowns- 6x10x90

Close Grip Bench- 5x10x185
supersetted with:
Seated Low Rows- 5x15x100

*I’m trying to keep my pulling volume higher than my pressing in order to correct imbalances.

54

12/26/11

Post-Christmas Bloat: 241lbs

12/27/11

BW- 237

Incline Treadmill Walk- 30min

12/28/11

BW- 234

Squats- worked up to an ugly 390x4

12/29/11

BW- 237

Incline Treadmill Sprints (10 sprints)- 30min total

Close-grip Bench Press- worked up to an ugly 350x4

12/30/11

BW- 237

Stepmill- 30min

55

12/31/11

BW-237

Squat- 3x10x235

GHR- 3x10x BW

Planks and Calf Raises- 3x20

Stretch calves

1/1/12

BW- 235

Standing barbell press with Pulldowns 5x10x100

Tri extensions/DB curls /Band pull aparts 2x20x25’s/ micro band

56

Recent Pics:

11/20/11



12/26/11- Christmas Bloat!



1/2/12


57

Week 17 with Mike Keck

1/2/12
BW- 237
Incline Treadmill Sprints (5min warmup, 15 sprints@7mph, 10% grade, 10min cooldown)- 30min total

1/3/12
BW- 237

1/4/12
BW- 238

1/5/12
BW- 239

Neutral Grip Pullups- 3x6

DB Rows- 3x10x100’s

WG Pulldowns- 3x10x150

Row Machine- 3x12x165, 180, 200

Close Grip Pulldowns- 3x15x120

1/6/12

BW- 236

AM Cardio: Incline Treadmill Walk@ 3mph, 6.5% grade- 30min

Bench- 3x6x315

Smith Incline- 3x8x195, 205, 215

DB Bench- 3x10x100’s

DB Incline- 3x12x75’s

Chest Press Machine- 3x15x105

Stretch Pecs- 60 seconds

Foam Roll Upper Back- 10 passes per side

58

1/7/12

BW- 238

Squats (no belt)- 3x6x135, 225, 315

Romanians= 3x8x275

Hack Squats- 3x10x135, 225, 135

Leg Curls- 3x12x135, 150, 175

Leg Press- 3x15x505, 405, 405

Stretched calves, hams, quads

59

1-8-12 Training and Update

BW- 237

3x10
Rear Delt Raises- 25’s
EZ Tri Ext- 50, 60, 70
EZ Curls- 50, 60, 70

3x12
Side Delt Raises- 25’s
DB Tri Ext- 25’s
DB Hammer Curls- 25’s

3x15
BB Front Raises- 45
Pushdowns- 35, 35, 45
Cable Curls- 35, 35, 45

Measurements:

Neck- 15.75
Arm- 15.5
Chest- 46.5
Waist- 41
Hip- 43
Thigh- 26.5 *My wife has been measuring wrong the past couple of weeks. It has been 26.5 all along.
Calf- 16.25
Wrist- 7.25



60

1/9/12

BW- 240

AM Cardio- Incline Treadmill Walk@3mph, 7% grade for 30min

1/10/12

BW- 239

Starting Acetyl L-Carnitine today because I’ve been in a midday fog here lately. I bought some Cream of Rice today and may start using it in place of oats at my feast for something different. I have been looking for kimchi but every store seems to be out. Sauerkraut will suffice for now as my daily fermented food. Both John Meadowns and Tim Ferris highly recommend fermented foods for both digestion and utilization of the macros you eat. Ryuubane made a Pumpkin Protein muffin recipe and my wife and I have been eating those up since Sunday! My wife talks about it in here blog here: