Reborn from the ashes - Doc's Training Log

[DocJekyll]

It still amazes me. Full day of on point eating and serious water intake - i feel great and not the least bit bloated. Weekend crap is just about gone.

Definately reaching for some cardio tonight. 45 mins minimum.

[lunchbreak]

Thanks, the reps were there. I had to ease into it w/ a lot of stretching. The weight still sucks though, regardless. I really want to get these squat numbers up over 300 pounds.

300lb at those reps would be awesome indeed, I'm sure you'll make it at some point next year. I'd love to get there myself.

[DocJekyll]

Went straight to mill from the office.

Treadmill: 10 mins HIIT Intervals
Bike: 15 mins

Heavy bag work: 20 mins

Great sweat!

[DocJekyll]

300lb at those reps would be awesome indeed, I'm sure you'll make it at some point next year. I'd love to get there myself.

Thank you.
I hope so. It's hard when your calories are low to make progress on the big lifts. Well at least for me.

I am not the stronest guy around; but I continue to grow each and every month - which is my primary goal. I lift for size and esthetics. When I am at my "meatiest" I am becoming one of the larger guys in my gym. Topped out at 225 last go at it (probably around 18%). That's the part that bothers me. I have very little body fat on my frame - just the mid section. No pouch just thick.

Aiming for some abs this summer though. I need to figure out how many weeks to cut - slowly and keep my eye on the prize.

[DocJekyll]

Good morning fellas. Just plain ole fasted cardio this morning. Woke up at 5am EST and took 1.5 tabs of dexaprine. Then waited a little for it to kick in.

BOOM!

Treadmill: 22 minutes. First half was LISS and the second half was full of HIIT at the usual rates. Sweat was pouring.

Bike: 23 minutes of HIIT. Sweating again like Niagara Falls during this session.
Felt great - like a cleanse.

Total Cardio this morning: 45 minutes.

Tomorrow will be an am cardio session and then I will get to Back and Bi's in early evening. This will be at my local gym after a fiull day at the office. I always work back (and most of time legs) at the gym because (although I have a great set up at home) I can't sufficiently tax my back at home. I will also be looking for another 45 mins or so of cardio tomorrow morning. Very doubtful that I will get any more in tonight (family time).

Went to the real Doc yesterday for an annual physical. Everything clear. I am keeping with Decembers goal of "hanging in there" and just kicking ass so I can move again towards more mass/recomp in January. Which will continue for several months thereafter. Then the cut for Summer. **** winter hasn't really set in yet and I am already planning for summer.

I see the views on this log continue to grow. Please feel free to comment, join in and certainly keep enjoying the ladies.

Thanks all!

[DocJekyll]

AM Cardio Session
5am wake up call followed by 1.5 tabs of Dexaprine

Treadmill:
10 minutes LISS 3% @ 3.0 mph
10 minutes HIIT 3% @ 3.8 and 8.5 mph (1 on / 1 off)

Bike:
25 minutes HISS/HIIT combo's performed at level 10 varying from 90 rpm - 120 rpm

Again this morning, i waited a little while to let the Dex kick in. I love the boost and sweat i get while performing cardio on this stuff. I have 3 bottles but only plan on running one at time. This bottle is almost finished. Once it is done I plan to take a break from it and will probably break all of my supps for a week.

I will hit back and bi's hard tonight after a full day at the office.


Some seriously fit and inspiring women this morning.

[tsoden]

Count me in for the ride! Great picts and tons of motivation! I am really impressed with your lifts and the fact that you are a 34 at 220 is KILLER.... I seriously need to get my diet in check.

[DocJekyll]

Count me in for the ride! Great picts and tons of motivation! I am really impressed with your lifts and the fact that you are a 34 at 220 is KILLER.... I seriously need to get my diet in check.

Thanks man and welcome aboard!

I am not 220 right now (down a bit from there) - but my waiste has stayed the same!


I am sure my waiste measures more; thats my jean size. But again, i am not fat just blocky - which sux. I need to trim my waiste down once and for all and let those abs pop. It will just make for easier cutting in the future (after a bulk or recomp). This will be my biggest goal next year after i go after some more size.



Heading out to gym shortly. Amazing how this never gets old!
Time to crush some back

[DocJekyll]

Hit the gym this evening right after work and I crushed it. I felt really, really strong this evening

Wide Grip Pull Ups
BW x 15
BW X 12
BW X 9
BW X 9

Seated Rows
130 x 12
146 x 10
160 x 10
175 x 8

Wide Grip Lat Pull Down
115 x 12
130 x 12
146 x 10
160 x 8

HS High Iso Row (Rev Grip)
1 pps + 25 x 12
2 pps x 10
2 pps + 25 x 6
2 pps x 10
2 pps x 10

HS Iso High Row
1 pps + 25 x 15
2 pps x 13
2 pps +25 x 8
2 pps x 10
2 pps x 10

HS Low Iso Row
2 pps x 15
2 pps + 25 x 10
2 pps + 25 x 10
2 pps x 12

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

Biceps
BB Curl
60 x 10
60 x 10
70 x 9
70 x 9
80 x 8
80 x 8

DB Curls
30 x 10
X-Body Hammers
30 x 10
Hammers
30 x 10

HS Preachers
45 x 8
45 x 8
45 x 8


Wow. Great night!

[DocJekyll]

Morning fellas. Early session today. Still feeling great from last nights back workout out.

4:45 rise with 1.5 Dexaprine. Got going about 20 minutes later.

Treadmill:
11 minutes of LISS (3% @3mph)
10 minutes of HIIT (3% @3.8 & 8.5)

Recumbent Bike:
25 minutes of HISS/HIIT (10 @90-120)

Busy morning today. Make the most of it fellas!

[DocJekyll]

Good morning my brothers in iron. TGIF!
I hope everyone has big plans for the weekend.

Up at 5am EST this morning. Took my 1.5 tabs of dexaprine and then straight into my home gym for some shoulder work. One of my favorite body parts to work.

Military Press
65 x 10
65 x 10
125 x 10
145 x 10
165 x 7 Steady increases in weight & reps - this is great prgress. I am very pleased
145 x 8 Added the 4th working set back in this morning

Front DB Raises
25 x 12
30 x 10
35 x 10 Time to increase the weight - next weeks session

Side Laterals - DB's
25 x 12
30 x 10
35 x 10. Last 2 reps were difficult. I will increase the 1st set and keep remaining weight thourghout. Slow adjustment here.

Side Laterals - Cables
20 x 12
20 x 12
20 x 12 I will increase weight next week

Reverse DB Flyes
40 x 12
45 x 12
50 x 10 This weight feels good. This is increases from previous sessions

Face Pulls
80 x 12
90 x 12
100 x 11 This weight feels good as well.

DB Shrugs
65 x 12
65 x 12
70 x 12
70 x 12
75 x 12 rest pause on last 2 reps
75 x 10
80 x 10
80 x 10 8 sets felt great. I got a pretty decent squeeze on all 90 reps.

UpRight Row - performed on cybex
90 x 12
100 x 12
110 x 10 Great finisher, as usual. I never pull to high on this - just into my pec - maybe, maybe mid way.


All in all a great work out. I am seeing some good numbers here for being below maintenance. My weekend calories must be helping me move the iron - because they certainly are not helping with my current goal. Not a whole lot of progress on the scale - but i am looking decent in the mirror. Upper abs are somewhat visible - rest are not; unless i really force it.

Macros this week were spot on. I am going to try for a very clean weekend. Especially for the next 4 - 5 weekends. I have to drop some of this excess weight before i hit the next mass cycle.

I did not get any extra evening cardio in last night. Late evening at the office and then I had to help my littlest one learn how to count/make change. I should be able to get some in tonight.


Anyway, time to put some serious work in at the office and then enjoy a much needed weekend off! I hope everyone has a wonderful weekend!

Tomorrow - some extra work on lagging parts and 45 minutes plus of cardio.








yes i do plan to wash my car this weekend.

[baker]

Solid session. Military looks great.

[DocJekyll]

Solid session. Military looks great.

Thanks man. Ya, i feel like i am getting stronger. My shoulders and traps are one of my better areas. Definately have some good genetics in that region.
Helps make my waist look thinner!

[DocJekyll]

Here are my macro's for the past week:

Mon
1860 Calories
34.9g of Fat
255.1g of Protein
169.5g of Carbs

Tues
1713 Calories
34.3g of Fat
215.8g of Protein
199.6g of Carbs

Wed
2290 Calories
34.4g of Fat
275.2g of Protein
177.7g of Carbs

Thurs
2247 Calories
47.4g of Fat
232.6g of Protein
187.6g of Carbs

Friday will be much of the same.
As you can see, as the week progress and the compunded effects of my workouts take hold, my body asks for more food. I usally try to feed it - but again - as clean as possible and with protein mostly. As you can also see, i have no problem keeping fats in check. As a matter of fact, they are probably to low. Although this does not account for the fat i get from my EFA's (but that isnt a ton).

Goal count right now is 2,000 calories / day.

[lunchbreak]

Solid session. Military looks great.

What he said. Are you doing these standing? Strong shoulders indeed. Makes me feel totally inadequate, I can only lift that much over my head if I push press with leg drive.

Oh and yeah, a bit more dietary fat than that is probably better for you in the long term, keeps you sane too.

[Resolutions]

great log

[DocJekyll]

What he said. Are you doing these standing? Strong shoulders indeed. Makes me feel totally inadequate, I can only lift that much over my head if I push press with leg drive.

Oh and yeah, a bit more dietary fat than that is probably better for you in the long term, keeps you sane too.

I'm sorry, I should have been more specific. They are actually seated. It's a seated overhead front press. I am just use to calling them out as military presses w/out the variation stated. I doubt highly (actually wondering) that I could get that over my head standing.

I hear ya on the fats. I will be increasing them in January. I get plenty though during refeeds and cheats!

[DocJekyll]

great log

Thank you. And welcome!

Please stop by often.

[DocJekyll]

I had a chance to get some cardio in this evening. Quick and intense

22 minutes of HIIT.

Catch ya-all in the am.

[jonnyboy44]

Hi Doc
good to see your working hard
saw you were talking military press a few posts back
Ive just started trying to do mine standing. Gonna start light and work on technique. they feel much better, working the core and back as well.
Dont think i could do the early morning workouts that you do. I get up for work at 5am 1 week in 3 (shift work) and thats hard enough. So great dedication.
By the way, my 13 year old son is now a fan of your journal, dont know why, he never goes to the gym :-)

[DocJekyll]

Hi Doc
good to see your working hard
saw you were talking military press a few posts back
Ive just started trying to do mine standing. Gonna start light and work on technique. they feel much better, working the core and back as well.
Dont think i could do the early morning workouts that you do. I get up for work at 5am 1 week in 3 (shift work) and thats hard enough. So great dedication.
By the way, my 13 year old son is now a fan of your journal, dont know why, he never goes to the gym :-)

Yes, standing certainly adds a challenging element to the move. I would say you definitely have the right idea. Get the movement down first. The weight always comes if you just stick with it. Amazing how that works, right?

I have never really concerned myself with the amount of weight I am pushing around. My goals are purely vein - aesthetics and bodybuilding. .
I have become one of the larger guys at my gym. And I have no crazy movements, body English or jerking of the weights. And I certainly am not one of the strongest. I think the standing military press is a great move and should treat you well. I'll be watching your progress.

I am guessing your son isn't following the skulls or calf raises. Maybe it was the cars? Lol

[DocJekyll]

Ok. So I was able to get a little rest this morning. Definitely aided the am cardio.

9 am rise. (Yes 9 am!). Took some Dex as usuall and started guzzling some BCAA's. I stick with SciVation Xtend - any flavor - usually 3 heaping scoops in a rather large water bottle.

Home Gym

Treadmill
25 minutes if HIIT Intervals of 3.8 and 8.5-9.5 @ 3%

Recumbent Bike
25 minutes of HISS of 90-120 rpm at level 10.

Smoked it this morning. Cooled down and then worked on some light moves that went something like this.

DB guillotine Incline Press (20')- TUT
45 x 12
45 x 12
50 x 12
50 x 12

Diamond Push-ups - Feet on Bench
BW x 10
BW x 10
BW x 10

Cable x-over - Low Position
20 x 14
30 x 12
30 x 12
30 x 12

a) Right Cable Curl
20 x 14
30 x 14
40 x 9
50 x 7. Drop 30 x 7
b) Right Cable P/D
20 x 14
30 x 14
40 x 15
50 x 9 drop 30 x 15

a) left forearm curls
20 x 25
25 x 20
25 x 20
b) rev Bb curl
40 x 15
50 x 15
50 x 15

Decent work this morning.
Macros where dead in last night. Looking to continue that today.

Have a nice morning!

[DocJekyll]

I was able to grab an extra 25 minutes if cardio this evening

Good thing. Pasta and meatballs tonight. Whole wheat if course.

[tsoden]

Ok. So I was able to get a little rest this morning. Definitely aided the am cardio.

9 am rise. (Yes 9 am!). Took some Dex as usuall and started guzzling some BCAA's. I stick with SciVation Xtend - any flavor - usually 3 heaping scoops in a rather large water bottle.

Home Gym

Treadmill
25 minutes if HIIT Intervals of 3.8 and 8.5-9.5 @ 3%

Recumbent Bike
25 minutes of HISS of 90-120 rpm at level 10.

Smoked it this morning. Cooled down and then worked on some light moves that went something like this.

DB guillotine Incline Press (20')- TUT
45 x 12
45 x 12
50 x 12
50 x 12

Diamond Push-ups - Feet on Bench
BW x 10
BW x 10
BW x 10

Cable x-over - Low Position
20 x 14
30 x 12
30 x 12
30 x 12

a) Right Cable Curl
20 x 14
30 x 14
40 x 9
50 x 7. Drop 30 x 7
b) Right Cable P/D
20 x 14
30 x 14
40 x 15
50 x 9 drop 30 x 15

a) left forearm curls
20 x 25
25 x 20
25 x 20
b) rev Bb curl
40 x 15
50 x 15
50 x 15

Decent work this morning.
Macros where dead in last night. Looking to continue that today.

Have a nice morning!

loos like you had a good session.

[DocJekyll]

loos like you had a good session.

Thanks. Saturdays are pretty much much cardio heavy. I just work on lagging parts. Unless I miss a day for some reason during the week.

Time to get some legs in.

[DocJekyll]

Good morning!

Squats
105 x 12
105 x 12
105 x 12
155 x 10
155 x 10
155 x 10
195 x 10
195 x 10
195 x 10
245 x 7
245 x 8

SLDL
155 x 12
155 x 12
195 x 10
195 x 12
245 x 8
246 x 8

Standing Calf Raises
155 x 15
155 x 15
195 x 15
195 x 14
245 x 10
245 x 12

Goblet Squats
80 x 10
80 x 10
80 x 10

Was pretty much ready to puke at this point.

Pretty decent leg session today. I got some real reps in. I was pretty gassed by the end of this workout.

I am traveling later today for business in New York tomorrow. I am packing workout clothes but I am not sure i will get anything in tomorrow. Hoping for at least cardio in the am and then I will push everything a day.

Enjoy your Sunday!

[jonnyboy44]

Good morning!

Squats
105 x 12
105 x 12
105 x 12
155 x 10
155 x 10
155 x 10
195 x 10
195 x 10
195 x 10
245 x 7
245 x 8

SLDL
155 x 12
155 x 12
195 x 10
195 x 12
245 x 8
246 x 8

Standing Calf Raises
155 x 15
155 x 15
195 x 15
195 x 14
245 x 10
245 x 12

Goblet Squatsorkouts
80 x 10
80 x 10
80 x 10

Was pretty much ready to puke at this point.

Pretty decent leg session today. I got some real reps in. I was pretty gassed by the end of this workout.

I am traveling later today for business in New York tomorrow. I am packing workout clothes but I am not sure i will get anything in tomorrow. Hoping for at least cardio in the am and then I will push everything a day.

Enjoy your Sunday!

Serious legs day there doc. My quads are aching just reading it.
If you like volume training have you ever tried Kris gethin DTP workouts 2 exercises 600 reps.

[tsoden]

I don't think I have ever seen anyone do that many sets before....

[DocJekyll]

Thanks. Saturdays are pretty much much cardio heavy. I just work on lagging parts. Unless I miss a day for some reason during the week.

Time to get some legs in.

Funny thing how this happens! I will need to adjust this week, as business kept me out of the gym on Monday and Tuesday. I had a very productive trip though. Should pay dividends.

Serious legs day there doc. My quads are aching just reading it.
If you like volume training have you ever tried Kris gethin DTP workouts 2 exercises 600 reps.

It depends, i do enjoy getting some volume in from time to time - typically not on leg day though. But i was home and dont have a leg press or any kind of leg machines - so its basically up to squats and deads. So i tried to compensate by aking sure it was a long hard session.

I like volume on arms, shoulders and back. I never set out to go crazy with the volume, its just one of those things. Sometimes the workout just grows organically.
I have seen Gethin's DTP workouts - they seem insane - in a good way. Have you ever used them?

I don't think I have ever seen anyone do that many sets before....

lol - i think thats a compliment. Needless to say, my wheel where pretty torched come Monday.



Ok, gents - i missed Monday and Tuesday's sessions. Could not not be avoided. So we will treat that as a nice little 2 day break. My motivation is extremely high. So I am raring to go.

I may try to get Chest in late tonight. But it is doubtful. Assuming i do not here is this weeks game plan.

Wednesday: AM - Cardio or Chest/Tri's
Wednesday: PM - Back and Bi's
Thursday: Cardio or Chest/Tris
Friday: Shoulders
Saturday: Cardio and Lagging Parts

Next week - Fresh Start - My lifting week starts on Sundays w/ Legs again. I will probablyu be working out from NY over the weekend.

[DocJekyll]

Oh ya, forgot about you guys.