Reborn from the ashes - Doc's Training Log

[DocJekyll]

Increased thermo isn't doing **** to curb appetite. I am working out hard and am hungry as fark.

Tomorrow is going to go something like this.

Some intense HIIT - then weights - the more HIIT cardio.

[DocJekyll]

Almost forgot. For those of you lurking....

heres a little for the weekend.

[DocJekyll]

Working out in NY this fine sunny morning.

Popped a thermo and a half this morning and drank come coffee on the ride. Blast off!

Treadmill: intervals for 27 mins. 3.8 rest period and 8-9 for Hiit intervals. All at 3% incline.

Incline presses
70 x 10
70 x 10
110 x 10
160 x 8
160 x 7

Cable x (fst7)
2 sets high
2 sets mid
3 sets low

Rope push down
40 x 12
50 x 12
60 x 10 drop 40 x 8 drop 30 x 8

HS Plate loaded dips
1 pps + 25 x 15
2 pps x 10
2 pps + 25 x 8

DB curls
30 x 10
35 x 10
40 x 8

Overhead cable curls (fst 7)
7 sets 30 seconds rest. Great pump

Abs
Weighted crunches - 5 sets.
Worked up to 170 x 10

Recumbent bike
20 mins.

Had to get back on the bike and burn some of this caffeine off .

Great day. Make it one yourself.

[DocJekyll]

Sunday became an off day and rather than start legs today (Monday) or do chest I decided that its time to de-load. This will be a week of light lifting. Probably about 50% of weight and dramtically less volume. I will continue to do cardio and will shoot for a bullet proof diet. My weight has definately bounced a little. I can feel it in my clothes and see it in the mirror. I have probably lost about a weeks worth of progress which i will get back before Thanksgiving.

The Gameplan is something like this.
Sunday: OFF
Monday: OFF (Might get some PM Cardio in)
Tuesday: Light Chest and Back plus Cardio
Wednesday: Light Legs plus Cardio
Thursday: Light Shoulders/Traps plus Cardio
Friday: AM Cardio / PM Cardio
Saturday: AM Cardio / PM Cardio W/ some light Arm work.

Sunday: Back at it with Legs - Looking to hit the gym for this workout. Squats, Leg Press, etc.

Overall goal is to still cut for a while. I still need to drop some body fat before i think about adding more mass this winter. Speaking of of bodyfat...

[DocJekyll]

Pm cardio this evening.

10 minutes HIIT intervals on the mill
15 minutes on the bike.

[DocJekyll]

So this marks day 3 of de-load week and the first day of light lifting, low volume and more cardio.
I am already feeling quite refreshed. Sometimes just plain old rest is just really good for the joints, tendons and muscles.

Woke up around 5am this morning. Washed my thermo down with some BCAA and off we went.


Incline DB press
40 x 12
40 x 12
45 x 13
Concentrated on TUT and getting a good slow stretch.

Incline DB Flyes
25 x 12
25 x 12
30 x 12
Very slow reps - good stretch.

BB Bent Over Row
105 x 12
105 x 12
105 x 12

Wide Grip Pull Ups
BW x 10
BW x 8
BW X 10


That was it. Next to cardio.

Treadmill intervals.
10 mins total of 1 minute intervals. Active recovery @ 3.8 and HIIT @ 8.5 (last interval at 9mph). Used a 3% incline for the duration,
15 mins on the bike. The sweat continued.

Burpees
BW x 10
BW x 10

As you can see, the weight and volume is very low. This is definately a mild active recovery week for me. I got some nice stretches in with a little Tut. The break is feeling real good. I am still sweating it out though during the cardio sessions. As i said, i am still running a thermogenic and when timed right it really helps. I could feel the water just leaving me this morning. Awesome feeling.

Diet was spot on yesterday. Enjoy your day.

[jonnyboy44]

Isnt it strange when you first start working out you have to force yourself to work hard the the next thing you know you have to force yourself to have a rest week. Ive got 6 weeks to go on my present routine then a total week off followed by a week of light high rep week. That will be over christmas and new year.
no diet or exercise cant wait.
Prefer the blondes to the brunetts by the way

[DocJekyll]

Isnt it strange when you first start working out you have to force yourself to work hard the the next thing you know you have to force yourself to have a rest week. Ive got 6 weeks to go on my present routine then a total week off followed by a week of light high rep week. That will be over christmas and new year.
no diet or exercise cant wait.
Prefer the blondes to the brunetts by the way

Yes, I agree. Even though I rarely stop working out for extended periods of time, I have certainly experienced what you are talking about. And then once you get rolling again and the metabolism is firing, you wonder why the hell you didn't kick it back into high gear sooner!

^^, will keep this in mind for you.

[DocJekyll]

Was able to get an extra session in tonight.

Bike for 6 minutes
Treadmill intervals for 22 minutes
3% at 3.8 and 9mph tonight. 1 min and min as usuall.

Light legs tomorrow and cardio.

[DocJekyll]

Deloading continues today with some light leg work to start off the morning

Squats
BW X 12
BW x 12
65 x 10
65 x 10
105 x 10
105 x 12

SLDL
65 x 12
105 x 12
105 x 12
105 x 12

Goblet Squats
45 x 10
45 x 10
45 x 10

Standing Calves
105 x 15
105 x 15
105 x 15

CARDIO
Treadmill for some steady state at 4mph @ 10%-12% incline for 15 mins and then
Steady state biking for 15 mins.

These AM workouts have all been done in a fasted state. Only the thermo and some signifcant amounts of BCAA's in me.

On a side note, it's getting ****ing cold here. Time to really kick this shiz up so i can get back to eating and adding some mass.


Here are few extra for a boring de-load week.

[DocJekyll]

I had some time to throw in some extra cardio in tonight.

Treadmill for 10 mins and recumbent bike for 15 more.

Burpees
Bw x 10
BW x 10
Bw x 10

Nothing crazy. My shins have been bothering me a little. So no more high impact until tomorrow or Friday.

[DocJekyll]

Light shoulders and cardio this morning in my home gym.

Woke up about 5 am and popped a thermogenic and washed it down with some BCAA's. Its been nice and easy and refreshing; but i am ready to start moving some iron around again. My shins have started bothering me. Sucks getting older. I use to run a lot and was prone to getting shin splints. I will have to start icing these bitches down and resting them a little. Its the HIIT intervals on the treadmill and my lack of stretching that does me in, every time. I use to go 25 -35 mins worthof intervals.

So, its almost over. Went something like this:

Military Press
65 x 10
65 x 10
105 x 10
105 x 12

DB Front Raise
25 x 8
25 x 8

DB Side Raise
25 x 8
25 x 8

Facepulls
60 x 12
60 x 12


Cardio
Treadmill for 10 mins. I did 1 minute intervals again this morning for about 10 minutes. They were at 3.8 mph during rest and 8 mph during HIIT. Went the distance at a 3% incline.

Then busted my ass on the recumbent for an additonal 20 minutes of hard work. Sweating like a pig when done.

Finished off the mornming with some Burpees
BW x 10
BW x 10
BW x 10

I have an evening meeting tonight so that will probably be it for today's workout(s). I may sneak be able to sneak some evening cardio in; but doubtful.
Diet has been right on target all week. I am definately leaning out some. I will probably hit the scale and take a look at my bodyfat % come friday. I also plan to cheat on saturday nights meal.

Macros Yesterday

1996 Calories
29.1g of Fat
230.1g of Protein
204.9g of Carbs
All carbs were from clean sources.



Have a great day. And these are for johnnyBoy44:

[DocJekyll]

Am workout was LISS cardio only.
5 am - home gym - thermo and some BCAA's to kick things off.


I hit the treadmill for 30 mins at 12%, working my way up to 4 mph. Some pretty simple stuff.
Recumbent Bike for another 20 minutes. Believe it not, I actually broke a sweat. Loving this thermo I am currently running. I will definately get some HIIT in tonight, after work and pre-dinner.


With the end of De-load comes the time to check everything out, think and plan for next week and the ensuing few thereafter. In retrospect, I veered a little off course during the week before and paid for it in the progress department. So, in typical fashion, I really tightened the screws down on my diet this past week and the results were very apparent (and almost immediate). My metabolism must be pretty stoked atm. I feel good about what i see in the mirror and certainly how my jeans fit.
I have one more day of de-loading and then its time to kick off another phase, starting with legs on Sunday. I plan to work very hard and keep the diet dialed in. I have plans this Saturday night, but i will plan my entire day's macros around it and (of course) next Thursday will be an unavoidably epic feast. So be it. Live. I will add in some heavy lifting on T-Day to help absorb all that food. Probably in the form of some extra leg work.

Hopped on the scale this morning and my weight is actually up. I am currently at 204 (not quiote sure how accurate this was this morning). Regardless of the weight, my BF% is still hovering around 16 (which is great, really, as it could have certainly moved in the wrong direction) - So we have no change in BF - recomping a little? Maybe, WIN.

I anticipate being closer to 14% by the end of the first week in December and I really could care less what weight I will be carrying so long as I coninue to firm up and lean out. I am more interested in maintaining the muscle I have worked so hard to put on. So the pace is really quite ok. Even so, I can't wait to get back to adding mass!

Short Term Goals: stay the course, keep diet on point, maintain strength, continue to cut slowly into December and re-evaluate around the 15th December. This stretch is always difficult, so I have to stay focused.


HIIT tonight.


Since it's the start of the weekend....

[DocJekyll]

Thank god. Back to pushing some iron tomorrow.

Treadmill: intervals for 20 mins
Bike: 20 mins

Light Arms
Triceps push down
60 x 20
70 x 20
80 x 13+7

Rev triceps push down
60 x 10
60 x 12
60 x 12

BB curls
40 x 20
40 x 20

DB curls
25 x 10
25 x 10

LISS treadmill @ 10% 4 mph for 30 mins


Shooting for more cardio pre dinner.

[DocJekyll]

20 some minutes of pm cardio

Hill sprints and biking.
After a full afternoon in the yard.

Great day. Epic eats tonight.

[DocJekyll]

Home Gym today.
Getting back into the swing of it.

Squats
65 x 10
65 x 10
105 x 10
155 x 10
195 x 10
245 x 10
195 x 10

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

DB Calf Raises
30 x 12 each side
30 x 12
40 x 12
45 x 12

BB Calf Raises
195 x 12
195 x 12
245 x 10
245 x 12

Goblet Squats
60 x 10
70 x 10
80 x 10

Decent workout fasted.
Was pretty much ready to puke by the end of it.

I will get some form of cardio in later

[DocJekyll]

I was able to get some PM cardio in last night as well. But apprently over did it a bit on Sunday.

I had to take a break this morning. Today will have to be a rest day. I wasn't "ok" with this around 5am; but I have come to grips. Now that I have had a chance to think about the week we will still hit our goals!


Tuesday: Shoulders and Traps
Wednesday: Chest and Tri's
Thursday: Back and Bi's
Friday: Cardio (maybe some leg work)
Saturday: Cardio and Arms
Sunday: Legs


Diet will be heavy on Protein all week leading up to Thanksgiving.

[jonnyboy44]

Home Gym today.
Getting back into the swing of it.

Squats
65 x 10
65 x 10
105 x 10
155 x 10
195 x 10
245 x 10
195 x 10

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

DB Calf Raises
30 x 12 each side
30 x 12
40 x 12
45 x 12

BB Calf Raises
195 x 12
195 x 12
245 x 10
245 x 12

Goblet Squats
60 x 10
70 x 10
80 x 10

Decent workout fasted.
Was pretty much ready to puke by the end of it.

I will get some form of cardio in later

Serious leg session and cardio No wonder you had to rest the next day.

[DocJekyll]

Serious leg session and cardio No wonder you had to rest the next day.

I guess. My squats still suck. I do feel as though my legs are growing; but my lower back and knees just can't take the weight. So I end up repping it out at a lower weight instead of getting some heavier lifts in. I just wish I could go heavier on squat day. I do through the leg press in to help my ego.
Goal for next year is to get these damn squats well into the 3's.

I left you a whole page of chicks a few posts back

[DocJekyll]

5 am - Rise, mix up some BCAA's and drop 1 1/2 Dexaprine. Bang.
Tough getting up this morning as I had a very late business meeting last night.
This is on 5 hours of sleep.

I really got after it!

Military Press (performed in the Smith)
65 x 10
65 x 10
125 x 10
145 x 10
165 x 8 strength up.

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

DB Side Laterals
25 x 12
30 x 10
35 x 9

Side Laterals (Cables - Cybex Xover)
20 x 10 each side
20 x 10
20 x 10

Reverse Flyes - DB's
40 x 12
45 x 12
50 x 10

Face Pulls - Rope
70 x 12
80 x 12
90 x 12
100 x 10. Had more in me. Time to up the weight.

DB Shrugs
70 x 12
70 x 12
75 x 12
75 x 10
80 x 10
80 x 10

U/R Rows (cambered attachment)
90 x 10
100 x 12
110 x 10

I dropped a set out of the O/H Press; just because. But my stregnth was way up this morning. Amazing actually. I feel as though the week off did wonders for me. I should be able to get to 200 LBS for reps on O/H Press during my next bulk. This will be fun.

Again, this was on 5 hours of sleep. The rest of the week should be great; if my stregnth stays high.
Diet was right on point yesterday. Needs to be, as my weekends really suck of late. Which is no way to cut. You can't "make it up". Doesnt work that way.

Macro's for yesterday:
1969 Calories
51.8g of Fat
246.7g of Protein
187.3g of Carbs


Tomorrow will be Chest and Tri's. Not thrilled about following shoulders with chest work.

[DocJekyll]

Got me some pm cardio this evening

10 mins of HIIT intervals

15 mins on the bike.


Looking forward to a nice 4 1/2 days off from the office. Means lots of gym time.

Tomorrow is chest and tris first thing in the morning.

[DocJekyll]

Early rise and down to the GYM.
Typical start - BCAA's and Dexaprine (1.5 caps)


BB Incline Press
105 x 10
105 x 10
155 x 10
175 x 8
195 x 4
175 x 6

DB Incline Press
70 x 9
75 x 7
75 x 6

BB Decline Press
105 x 12
155 x 8
155 x 8

DB Flyes
40 x 10
40 x 10

Close Grip Press
105 x 10
125 x 9
125 x 7 I ran out of gas on this last set

Skulls
70 x 9
80 x 7
70 x 9 Had to get my form back. Pretty good pump all said when done.

Triceps Pushdown
80 x 15
90 x 12
100 x 10
110 x 5

Rev Grip Triceps P/D
80 x 10
90 x 8
100 x 8 drop 70 x 9 drop 50 x 12

Pretty nice workout this morning.
Festivities start in the late afternoon today - tradition. So PM cardio is very, very doubtful.

Looking to smash back and bi's tomorrow; pre-turkey.

Have a great day!

[baker]

Training looks good bro. How do you like your thermo?

That chick from the Fighter Diet blog is cRaZy. Cute and shredded too....

[DocJekyll]

Thanks man

Love the thermo. Using dexaprine for the first time. Sweat like a bitch. I must say, I do crash a little from it. But I can handle it.

Next best thing to oep IMO.

You thinking about adding one in?

Stay tuned more cuties on the way!

[DocJekyll]

Morning fellas

Lets get to it.

WG Pull ups
BW x 14
BW x 12
BW x 12

WG Lat p/d's
120 x 10
135 x 10
150 x 8. Felt a little weak on these today.

HS Iso low row
2 pps x 12
2 pps + 25 x 10
3 pps x10
3 pps + 25 x 8
3 pps + 25 x 8. Drop set to
3 pps x 10

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

HS Iso High Row (Rev Grip)
2 pps x 12
2 pps + 25 x 8
2 pps x 12

BB Curl
50 x 12
60 x 12
70 x 12
80 x 8
80 x 8

DB Hammers
35 x 10
40 x 8
45 x 8

Great workout this morning.

Killed it. Felt absolutely great.

Have a wonderful holiday.

[DocJekyll]

Ate a significant amount of food yesterday. Who didn't?

Was actually able to get some work in last night. I hit the heavy bag for a good 35 minutes.

This morning - fasted cardio.

Treadmill HIIT intervals for 12
LISS for another 12.
Bike 15 mins.

May go for a run later after traveling to ny.

Sat and sun will be workouts from ny gym.

Sat - cardio and some lagging parts work
Sun - legs.

Hope everyone had a nice holiday.

[DocJekyll]

Morning everybody.
Hope your all recovered from your turkey, stuffing and tater coma's.


Treadmill: HIIT intervals. 1 by 1 at 3.8 and 9 @ a 3% grade thorough out for 20 mins.

Bike: SS for 10 mins on level 10.
110+ rpm @ level 9.

DB incline press TUT
50 x 10 x 3

Rev bb curls
50 x 10 x 3

Rope press down
50 x 20
60 x 12
70 x 10

Short and concentrated today. 1 hr done

[DocJekyll]

Got me some thanksgiving left overs yesterday after working for about 6 hours on the house and yard. Pretty sure my body just ate that **** up.

Needless to say, woke up with a very stiff back.

Squats
110 x 10
110 x 10
110 x 10
160 x 10
160 x 10
200 x 10
200 x 10

Leg Press
4 pps x 20
5 pps x 20
6 pps x 20

Leg Curls
110 x 10
130 x 8
130 x 10

Calves
Presses - 4 sets

Pretty decent workout. Had a great pump in legs going this morning.

[lunchbreak]

Still getting progress on the squat though even with the stiff back.

Where are the wimminz?!?

[DocJekyll]

Still getting progress on the squat though even with the stiff back.

Where are the wimminz?!?

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.
Don't worry, more ladies to come shortly. We are indeed over due for an update.


Chest and Tri's went something like this today. 5am wake up and dexaprine

Incline BB Press
105 x 10
105 x 10
155 x 10
175 x 8
195 x 5
175 x 6

Incline DB Press
70 x 9
70 x 8
70 x 7

Decline BB Press
155 x 7
155 x 8
155 x 8

Incline Flyes
40 x 11
45 x 11 Really nice stretch today.

Skulls
70 x 12
80 x 10
80 x 8
80 x 8

Rev Grip Tri P/D
60 x 15
70 x 15 tris getting super tight
80 x 10
90 x 8

Tri P/D
90 x 15
100 x 9
110 x 9

Rope P/D
60 x 15 drop->40 x 10 drop->30 x 15 drop->20 x 50 Scorched. Got the blood to flush out. Great finish.


Real decent start to the week. I think my cut (what started as a cut) has become maintenance/recomp at best. I just can't stick with my diet. Believe me, I dont look bad in clothes, at all, just not quite where i want to be in mid section. I am going to up the cardio and do my best during the month of December. Then come January I am looking to add more Mass for a while - then i will really cut for summer - Abs and all. I think i am goingto weigh in and take some body fat guesses on Friday of this week. Should be a pretty intense week. For me; screwing up on the weekends mostly adds water; so if i knuckle down and eat properly over the next several weeks (including weekends) it shouldnt be a problem.

For lunchbreak: