Reborn from the ashes - Doc's Training Log

[DocJekyll]

Chest and Tri's

Home Gym - Early workout

10 mins - warm up - treadmill

Incline Press (peformed in smith machine)
105 x 12
105 x 12
155 x 10
185 x 5
155 x 8
The weight felt really heavy today.

Incline DB Press
60 x 10
65 x 6
65 x 8

Decline Press
105 x 10
125 x 8
125 x 8

Cable Cross Over (Modified 7's)
High
40 x 12
40 x 12
Mid
30 x 12
30 x 12
Low
20 x 12
20 x 12


Skulls
70 x 10
80 x 8
80 x 6
70 x 9

Push Downs
80 x 12
90 x 10
100 x 8

Rev P/Downs
70 x 12
80 x 10
90 x 8

Was totally gased after this workout. Not sure if its the cut taking its toll on me or the unrestful sleep from last night.

Time for 2 scoops of whey and a G Series.....

[DocJekyll]

I had a late night last night for business. So i didnt get any kind of cardio in yesterday evening or this morning. I will have to make sure i get it in Thursday through Sunday.
Will be doing back this evening at my local gym after a full day at the office.

Diet has been really good and although i feed alot last weekend, i can feel my clothing loosening up on me. May have to weigh in again soon.

Yesterdays Macros:
2445 Calories
64.1g of Fat
283.6g of Protein
191.3g of Carbs
God, i cant wait to start eating again!

[DocJekyll]

Yep, the cut and lower calories are officially taking their toll on my workouts.
Workout went something like this.

Pull Ups
BW x 12
BW x 10
BW x 10
BW x 9

Close Grip Lat Pulldown
130 x 12
145 x 10
160 x 8
160 x 8

Close Grip Seated Row
115 x 12
130 x 10
145 x 8

Hammer Srtregnth ISO High Rev row
1 + 25 pps x 10
2 pps x 10
2 + 10 pps x 8
2 pps x 8

HS ISO High Row
2 pps x 10
2 +10 pps x 8
2 +20 ppx x 8
2 +30 pps x 6

Hypers
BW +25 x 12
BW +25 x 10
BW +25 x 10

Camerbered Bar Curls (SLOW MOVEMENT)
60 x 12
60 x 12
70 x 10
80 x 8

Seated DB Curls
35 x 10
35 x 8
35 x 8

Hammers
35 x 8
40 x 8
40 x 8

I was out of energy by the time I got to Arms. I will blast then again on Saturday.
Cardio tomorrow. Hopefully am and pm.

[DocJekyll]

AM Cardio.

Bike - 10 mins
Heavy Bag - 10 mins
Battle Ropes - 10 mins

[DocJekyll]

Decided on a day of rest today. Got some decent sleep and will power back up tomorrow. Tomorrow (saturday) morning will be a killer shoulder workout with some extra arm work. I have to start throwing some ab work into my routine at some point soon. I am definately leaning out.

I will be out of state for the weekend, so tomorrow and Sunday will be completed in my away gym, New York. Always fun and a good time. Its a nice change of pace w/ some great people that have been at the sport for a very, very long time.


Current Weight: 197 LBS (-4.3 from last weigh in) (-9 from start)
Current Body Fat: 16% (-2% from last and start)

My pants are starting to fall off me. Almost time to start wearing the next size down. I look great in close. Arms are still big, chest pops and back is wide. I just have a little bit of stubborn flab around my waiste. Thats the target here. I hope to rid myself of most it prior to my next bulk so that i can dice up for summer.

I have been really sore of late. I am positive it is from working hard (at the same pace) while keeping this damn caloric deficit. I do not want to lose to much of the muscle I have gained. So, i may slow this cut down a little bit.

Short term, I am going to lift hard for another week to week and a half and then i will probably deload. Deload week will include some very light lifting and cardio.

Depending on where i am at the end of the next two weeks, I may switch to more of a recomp than a cut.

[DocJekyll]

Shoulders / Traps

Military Press
Bar x 10
70 x 10
70 x 10
110 x 10
130 x 8
140 x 6

Front DB Raises
25 x 12
30 x 10
35 x 8

DB Side Laterals
20 x 12
25 x 10
30 x 10

Machine Side Laterals
Machine in use going for cables.
20 x 10 each side. Cables here are heavier than home
15 x 12 each side
15 x 12 each side

Seated Reverse Flye
35 x 12
40 x 12
45 x 10

Face Pulls
70 x 12
70 x 12
85 x 10. Killer pump going.

DB shrugs
55 x 12 sloooooooowwww. Squuueeeeze
55 x12
65 x 12
65 x 12
75 x 10
75 x 10

Treadmill for 15 minutes. 12% @3 mph

Great workout. Yesterday's off day really paid dividends today. Legs tomorrow.

Time to go carb up a little. .

[DocJekyll]

Squat
110 x 10
110 x 10
160 x 10
200 x 10
Had to use a smith machine for squats today so I can't go over 200. I like my knees and back the way they are.

Leg Press
4 pps x 15
5 pps x 15
6 pps x 10
6 pps x 10

Extensions
90 x 10
110 x 10
130 x 10

Curls
90 x 15
110 x 12
130 x 9

Calves (seated extension)
110 x 12
110 x 12
130 x 14. Killer burn
150 x 10

Weighted crunch
150 x 10 x 3

Hanging knee raises
BW x 12 x 3

Done. Got some crazy food in yesterday. I will try to keep it clean today.

Chest and tris tomorrow back at the home gym.

Time for football.

[DocJekyll]

Chest and Tri's
Home gym

Incline Press (smith machine)
105 x 10
105 x 10
155 x 10
175 x 6
175 x 5 plus a partial
105 x 10

DB Imcline Press
65 x 8
65 x 8
65 x 7

Decline Press
105 x 12
125 x 8
125 x 8

Low Cable Cross-Over
30 x 11
30 x 12
30 x 12. Great finish and pump.

Close Grip Press
105 x 10
125 x 6
125 x 6

Skulls
70 x 8
80 x 6
70 x 8

Cable press down (v attachment)
90 x 14
100 x 10
110 x 8
120 x 6
120 x 8

Reverse Grip P/D's
80 x 10
90 x 8
100 x 6. Drop 80 x 6 drop 60 x 8 drop 40 x 10. Puuuuuuummped.

Rope
60 x 10
70 x 8
70 x 8 drop 50 x 6 30 x 10 great pump

Right Tri only.
6 sets various.

I was able to get into the office real early this morning and then split once the weather got bad. So, needless to say, nice long workout today. Love it.

[DocJekyll]

Got a little early evening cardio in. Went something like this:

Treadmill: 12% @ 4 mph for 10mins
Heavy Bag: 12 mins
Battling Ropes: 12 mins


Tomorrow is cardio only. Going for an am and pm session. I have to lose the water weight i am retaining from this past weekend. And I have been ravenous all day. Clean eats, but a little too much.


Is this you?

[DocJekyll]

No power this morning. My area has fallen victum to Sandy.
I'll have to workout later.


A little motivation for the day.....

[DocJekyll]

3 hours of yard clean up will have to serve as today's cardio.

[jonnyboy44]

Hi doc
Following your log and loving the family photos LOL

[DocJekyll]

Hi doc
Following your log and loving the family photos LOL

Thanks for following. Welcome aboard.

I am getting a pretty fair amount of views - I suspect there may be some lurking abound.




Feel free to post comments guys.

[DocJekyll]

So, I spent 4 hours in the yard yesterday cleaning up after Sandy. What a bitch.
That was my workout for yesteday.

I am hitting back tonight at my local gym after work.


In keeping with the spirit......

[DocJekyll]

Pull Ups
BW x 14
BW x 10
BW x 9

Wide Grip Lat P/D
130 x 12
145 x 10
160 x 8
160 x 8
145 x 8

Seated Row
115 x 12
130 x 10
145 x 8
160 x 8

Hammer Stregnth ISO High Row (reverse grip)
1 pps +25 x 12
1 pps +35 x 10
2 pps x 8
2 pps +10 x 8

Hammer Stregnth ISO High Row
2 pps x 10
2 pps +10 x 8
2 pps +20 x 8
2 pps + 20 x 8

HS ISO Low Row
2 pps x 10
2 pps + 25 x 8
2 pps +25 x 8

Hypers
BW + 25 x 12
BW +25 x 12
BW +25 x 15

Curls - Cambered Bar
50 x 12
50 x 10
60 x 10
70 x 10
70 x 10
70 x 10 Went for volume instead if weight tonight. Very slow Neg's

Seated DB Curls
35 x 10
35 x 10 Lighter than normal
35 x 10

Hammers
35 x 10
35 x 10
35 x 10

Plate loaded Preacher
35 x 12
45 x 10
55 x 8
65 x 6
65 x 6

Seated Calves
25 ps x 20
45 ps x 12
70 ps x 10
70 ps x 10
45 ps x 12



Overall, not a bad week in the gym considering. My weight was down last week and so went with it some stregnth.
My shoulders are starting to tell me it time to de-load. But i am not quite ready for it yet mentally. I still want to cut some more wasteline first. We'll see.
Diet was anything but on point this week. I have to get back on track with my nutrition. I doubt that i have lost any weight this week. I could have even bounced a back a pound or so.

[DocJekyll]

Thursday AM - Fasted Cardio

Went something like this:

Recumbent Bike: 10 mins
Heavy Bag Work: 10 mins
Recumbent Bike" 10 mins

Keeping carbs low today in an effort to get back to last weeks weight.

I will try to get some more cardio in this evening. Even if its just 10 mins or so with the ropes.

[DocJekyll]

5 am - Home Gym

Military Press (smith machine)
65 x 12
65 x 10
105 x 10
125 x 10
145 x 8
155 x 6

Front DB Laterals
25 x 12
30 x 12
35 x 10. Will increase weight if in the same rep range again as today.

Side DB Laterals
25 x 12
30 x 12 last rep was 3/4
35 x 9 last rep partial

Side Laterals (cables)
20 x 10 each side
20 x 11
20 x 12. Time to purchase the 5lbs blocks that slide into the cable cross over stack. As 30 will probably be too much.

Rev DB flyes (seated bent over)
35 x 12
40 x 12
45 x 12. Time to increase

Face Pulls
70 x 14
80 x 12
90 x 12
100 x 9

DB shrugs
60 x 12
60 x 12
70 x 10
70 x 10
70 x 10. Long hold and squeeze at the top on all 54 reps.

Upright Row (cable w/ cambered attachment)
80 x 12
90 x 12
100 x 12 great finisher.


Great workout this morning. Reps have increased which is real nice to see. Only problem is that I definately have a de-load coming soon. I will try to push this off another week or two to sustain progress.
As expected - gained a pound. So I am going to kill it next week. Buckling back down today.

I added a thermogenic to my supps for some added support. Shooting for some PM cardio tonight to start the weekend.

Tomorrow - More cardio and some accessory work (bi's, tri's, a little extra right side, abs).

[DocJekyll]

Got me some pm cardio in tonight.

Treadmill intervals for 15 mins
Heavy Bag for 12 mins

Done.


**** it. Taco night.

[baker]

Training looks good Doc. I really miss having access to Hammer Strength equipment. Those high rows were one of my favorites. Mirin' all the volume (and pics).

[DocJekyll]

Training looks good Doc. I really miss having access to Hammer Strength equipment. Those high rows were one of my favorites. Mirin' all the volume (and pics).

Thanks man.

Yes I love HS equipment. The range of motion and set up on those machines is perfect.

[DocJekyll]

Saturday Morning.

Fasted Cardio.
Bike for 10 minutes.
Heavy bag for 12 minutes.
Bike for 15 minutes.

I worked my right arm for about 6 sets on bis and tris.
Also worked left forearm.


Time to finish the yard.

More ladies later.

[DocJekyll]

Boy that extra hour is always nice.

Squats
65 x 10
65 x 10
105 x 10
105 x 10
155 x 10
195 x 10
245 x 10
Smith squats again this week so no heavy sets.

SLDL
105 x 12
105 x 12
155 x 12
155 x 12
195 x 10
195 x 10

Standing Calves DB's
35 x 10 each side
35 x 10 e.s.
35 x 10 e.s.

Standing Calves BB
105 x 20
155 x 15
195 x 12
195 x 15

Goblet Squats
35 x 12
40 x 12
45 x 12
60 x 12
80 x 10
80 x 10
These were all slow and deep (no homo).
Great finish. (Yikes, again)

Almost time for football.
Enjoy your Sunday!

[DocJekyll]

Changed it up a little today.

DB Incline Press
40 x 10
40 x 10
60 x 10
65 x 9
70 x 8

Incline BB Press
155 x 8
165 x 6
165 x 6

Decline BB Press
105 x 12
115 x 10
125 x 10

Incline Flye
30 x 10
35 x 10
35 x 10

Close Grip BP
115 x 7
115 x 8
115 x 8

Skulls
70 x 8
80 x 6
80 x 5
70 x 8

Rev Grip Pushdowns
70 x 12
80 x 10
90 x 6 drop -> 60 x 9

Rope P/D's
50 x 12
60 x 8
70 x 8 drop -> 40 x 12 Smoked


Food intake was crazy over the weekend. I had company staying with me due to loss of power from Sandy. Time to hunker down and kill it. Diet will be on point day in and day out until Thanksgiving. That will be my reward day! I am holding water right now, i am not too concerned about the weekend binge. After the water sheds i should be fine and back on track.

Shootiing for 45, 40, 15 and 2 gallons of water.

[DocJekyll]

Flipping Tuesday and Wednesday this week due to scheduling conflicts. Here we go.
Local gym and a day off. So no rush. This should be fun.


Pull Ups
BW x 12
BW x 9
BW x 10

HS Iso Low Row
1 pps + 25 x 15
2 pps x 12
2 pps + 25 x 11
3 pps x 8
3 pps + 25 x 5. 5 ****ty reps.
3 pps x 8

HS Iso High Row
1 pps + 25 x 15
2 pps x 12
2 pps +25 x 10
3 pps x 8
2 pps +25 x 8

HS Iso High Row (rev grip)
1 pps +25 x 12
2 pps x 10
2 pps +25 x 6
2 pps x 8
2 pps x 8

BB rows
135 x 12
185 x 8
185 x 10

Hypers
BW x 12
BW + 25 x 12
BW + 50 x 12
BW + 50 x 12

DB rows (against the rack)
80 x 10 ea side
85 x 10 " "
90 x 8 " ". Had at least 2 more in the chamber. But was ready to puke.

Epic back work for me. Volume.
Lets see what we got left.

BB Curls (cambered)
50 x 12
60 x 12
70 x 10
80 x 5. Gassed. Try it again
80 x 7

DB Curls
30 x 12
35 x 10
40 x 8

HS Plate loaded preachers
45 x 12
55 x 10
65 x 8
75 x 6 drop 65 x 6 drop 55 x 6 drop 45 x 8. Whooooooo
45 x 12
Super pump.

Killer workout.

I love when I have extra time. Time to eat!

If your reading this entry and you haven't yet; please go and vote today! God Bless America!

[DocJekyll]

AM Cardio

Treadmill Intervals of 3.8 mph and 8.5 Mph @2.5%. 1 Min on and 1 Min off. 10 minutes
Recumbent Bike - 15 minutes.


Shooting for some PM cardio after work.

[DocJekyll]

Wednesday night - pm cardio

Another 10 mins on the mill and 10 on the bike

Followed it up with some ab work

[DocJekyll]

Am workout. Home gym.

5am - up and rolling. Took my thermo and headed into the gym. Shoulders today. Eager to see if the weight/reps hold up from previous shoulder workout.


Military Press (Smith)
65 x 10
75 x 12
105 x 10
125 x 10
145 x 9
165 x 5.

DB Front Laterals
25 x 12
30 x 10
35 x 12

Side DB Laterals
25 x 12
30 x 10
35 x 10

Cable Side Laterals
20 x 10 each side
20 x 10
20 x 10

Seated Rev Flyes
35 x 12 raise weight
40 x 12
45 x 12

Face Pulls
70 x 12
80 x 12
90 x 12

DB Shrugs
60 x 12
60 x 12
70 x 12
70 x 12
80 x 10
80 x 10

U/r row (cables)
60 x 10
80 x 10
90 x 11

Pounded a Glyco Maize/Hydro Whey shake post workout (as i usualy do) and then hit the shower.

Weight pretty much held for all lifts. I am going to keep steady here for atleast another week. I am still trying to figure out where and when to de-load. i would much rather be lifting during Thanksgiving than not.

here some girls.

[DocJekyll]

Got some extra cardio in this evening

Sprints for 10 mins
Bike for 15.

Not really expecting to see scale move tomorrow. But I am expecting to see a newer me in the mirror.

[DocJekyll]

This weeks split is a little strange to me based on moving back to Tuesday. Still feels great. But prefer to lift on Friday rather than do cardio. Owell.

Treadmill - intervals. 10 mins
Recumbent Bike - 12 mins.
Heavy bag - 10 mins

No point in weighting in today. I am little bloated. Diet is back on but not perfect. Going to keep clamping down. I have been extremely hungry and having a hard time keeping it to under 2000 calories. Macros are in ck just too many calories. I'm going to increase the thermogenic to see if we can curb some appetite.

Working out Saturday and Sunday in NY.

sat - cardio and light accessory work.
Sun - legs.

[DocJekyll]

Everyone enjoy your weekend.

Updates to come.