Reborn from the ashes - Doc's Training Log

[DocJekyll]

Day 91
Recomping Along


Squats
185 x 10
225 x 10
275 x 8
275 x 8
275 x 8

Leg Press
5 pps x 20
6 pps x 15
7 pps x 12
8 pps x 10
9 pps x 8

Hack Squats
2 pps x 10
2 pps + 25 x 8
2 pps + 25 x 8

SLDL
135 x 12
185 x 10
225 x 10
275 x 8 (no straps)

Leg Curls
90 x 12
110 x 10
130 x 9

Seated Calves
2 plates x 20
2 + 25 x 18
3 plates x 14
3 plates x 14
3 plates x 14

Decent workout.

Back tomorrow.

[DocJekyll]

Cardio, cant put it off for much longer. Your Seated press are awsome

Thanks bro. They felt good.

I hate cardio as well. Takes a special mindset to get into it.

[DocJekyll]

Day 92
Recomping

WG Pull-ups
BW x 20
BW x 10
BW x 10
BW x 10

WG Lat Pulldown
120 x 10
135 x 10
150 x 8
150 x 8
Ran out of gas...... Note to self, get more than 5 hours sleep tonight.

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

HS Iso High Row
2 pps x 12
2 pps + 25 x 10
3 pps x 8
3 pps x 6
2 pps + 25 x 9
2 pps + 25 x 8

HS Iso Low Row
2 pps x 12
2 pps + 25 x 11
3 pps x 9
3 pps x 9

Single Arm DB Rows (against rack)
100 x 10
105 x 8
110 x 6

Treadmill: 10 mins (moderate intensity)

Decent workout. Still feeling my way back a bit.

Chest tomorrow.

[DocJekyll]

Day 93
Recomping

5am - Home Gym

Incline DB Press
45 x 10
45 x 10
70 x 10
80 x 10
90 x 6

Incline BB Press
165 x 10
175 x 10
185 x 10 had to dig for that last rep
195 x 6

Decline BB Press
165 x 10
175 x 10
185 x 9

Cable Crossover (Low Position)
30 x 12
30 x 12
30 x 12

Treadmill: 10 minutes

I seem to be still lifting pretty close to my pre-break numbers. I am feeling some tendon pain at times.
My volume has dropped a little as I dropped one move. I like the idea of getting a little cardio in at the end of this session, so this may continue.

[DocJekyll]

So, I was looking at the calendar today and I realized that we are only about 7 weeks out from Memorial Day weekend. I usally shoot be cut by mid June for summer; but i am feeling like i would like to shed for Memorial day weekend and try to keep it "leaner" for the full 3 months of June, July and August.

Therefore, this will be my last week with this current program. It has served me well. I have added a descent amount of lean muscle and my lifts have gone up considerably. I plan to continue to eat big and clean for the remaining days and then dial it back for 6 weeks.

I am going to revamp my routine and alternate some of the moves from week to week. I also plan to run through the routine in a HIIT fashion or add cardio to my rest periods. After a week or so of feeling my way through it, I will add more cardio as needed. Again, I am not really interested in losing a whole lot of weight. I like the mass i have added. Rather, I am really looking to shed some excess body fat while trying my damndest to retain as much lean muscle as possible. As previously stated, i only hold onto fat around my mid section.

Let the new journey begin after day 97.


I will post my goals for the week to come each Friday.
Saturday will be day one.

[DocJekyll]

Day 94
Recomping along........


Fasted cardio this morning in the home gym.

Treadmill: Brisk walk at 10% incline for 42 minutes. Done.


Shoulders tomorrow. With tomorrow being my last shoulder day on my present coloric intake, I have been thinking about 200 LBS for reps on the seated overhead's.

[DocJekyll]

Day 95
Still Recomping

I had very little time this morning due to an unforseen issue that I had to deal with. So no shoulders today - the will have to be tomorrow.

Treadmill: 32 minutes of brisk walking at a 10% incline.

[DocJekyll]

Day 96
Recomping

Second to last workout under this program. Hoping to hit a heavy press; but I am on little sleep.

Seated O/H Press
105 x 10
105 x 10
165 x 10
175 x 9
195 x 4
175 x 7
Looks like 200 for reps eludes me this go around.

DB Laterals
25 x 12
30 x 12
30 x 12

Cable Side Laterals
20 x 12
20 x 12
20 x 12

Incline Rev Flyes
45 x 12
50 x 10 + 2
50 x 10 + 2

Face Pulls
70 x 12
80 x 12
90 x 12

DB Shrugs
70 x 12
80 x 12
80 x 12
80 x 12

Treadmill: 10 mins

Plan to hit arms tomorrow and evaluate all of my gains. Then planning for the next phase - the cut.



Saturday will mark day one of the cut. Here is the basical outline

Lifting Plan
Same split as current with alternating moves from week to week. The workouts will be completed at a much faster pace, using less weight and increasing the reps. I will also incorporate some HIIT and utilize cardio moves (most sessions) during the rest periods.

Cardio Plan
Hopefully I will be burning some serious calories during my weight training sessions. I will supplement them though as needed with more cardio (Treadmill, Bike, Battling Ropes, Heavy Bag, etc). This will happen post workout and during my two cardio days.

Diet Plan
Week 1: Maintenance 3,000 calories 40/40/20
Week 2: 2,600 calories 45/35/20
Week 3: 2,600 calories 45/35/20
Week 4: 2,200 calories 50/30/20
Week 5: 2,200 calories 50/30/20
Week 6: 2,200 calories 50/30/20 --->>This will end on May 24th.
Week 7: Evaluate and modify as needed
Adjust macros as needed

Goals
Current Weight: bouncing around 217
Current BF%: approximately 16-18% (Mostly low mid section. Everything else is in good shape).

Target Weight: 205 - 210
Target BF%: 10-12%

[DocJekyll]

Day 97
Recomp - The End

Close Grip Press - Performed in the Smith
105 x 10
105 x 10
155 x 10
175 x 10
195 x 10
205 x 8. Rep PR
Backed off a little this week. Dropped a heavy set; but got one more rep.

Skulls
90 x 12
100 x 8
100 x 8
100 x 7
Pretty intense pump going at this point.

Triceps Pushdown
100 x 15
110 x 15
120 x 11
130 x 12-> drop 90 x 10-> drop 70 x 10

Rope Pushdown
70 x 14
80 x 12
90 x 10
90 x 10


Continuing with a modified biceps workout again.

Hammers - DB
30 x 12
40 x 12
50 x 8

Hammers - Rope
80 x 14
90 x 12
100 x 8

DB Curls
30 x 12
40 x 8
50 x 6
Tested the grip and forearm pain with some DB Curls. Suprisingly, nothing. This was a releif.

Overhead Cable Curls
20 x 12
30 x 9
30 x 9


Here are my final numbers for this 14 week Bulk/Recomp:
Chest/Back: +1.0 Inch
Arms: +1.5 Inches
Quads: +1 Inch
Calves: Zero Gain
Waiste: Just about Unchanged but softer
Shoulders: BIGGER
Traps: Ridiculous
Weight Change: +12 LBS

I am mentally prepared to start my cut tomorrow.

[jonnyboy44]

good heavy arm day. All the best with the cutting

[DocJekyll]

good heavy arm day. All the best with the cutting

Thanks Jon. I hate cutting; but its all a part of the process. I hoping to not lose too much of lean mass.

Looks like you are sticking with the volume in your workouts. I like it. Keep it up.

[DocJekyll]

Day 1
Cutting

Treadmill: 10 mins to warm up.

Leg Press
3 pps x 40
4 pps x 20
5 pps x 20
6 pps x 20
6 pps x 20

Lunges - DB
30 x 10
30 x 10
30 x 10
Awesome pump in my quads.

Leg Extensions
70 x 15
90 x 12
110 x 12
Quads screaming

Leg Curls
90 x 15
110 x 12
130 x 12

Treadmill: 10 minutes
Bike: 10 minutes

I tore through this workout. Sweating some much needed calories away.

[Etrain2330]

Day 90
Recomping

5am - home gym

Seated Press (Smith)
65 x 12
65 x 10
155 x 10
175 x 10
195 x 7
Wow. Crushed these for first shoulder session back. Very pleased.

Standing Side Laterals
25 x 12
25 x 12
30 x 12

Standing Cable Side Lateral
20 x 12
20 x 12
20 x 12

Incline Rev Fiyes
40 x 12
45 x 12
45 x 12

Face Pulls
70 x 12
80 x 12
90 x 12

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

Treadmill: 10 mins. Liss

I absolutely tore through my workout this morning. I lowered the weight a little after the opening presses, not wanting to injure anything first shoulder day back. It felt real good pressing 195 for 7.

As you can also see, I added some cardio at the end of my session.......hmmm....what could that be foreshadowing?

Weighed in this morning at 213.6 and my body fat has probably increased to about 18%. Some of it is still water retention from vacation. Regardless. This is as soft as I can possibly get in the midsection without being disapointed with myself. I am far from fat in the mirror and have no belly. But my abs have all but gone. Time to start thinking a little differently.

Recomp will continue but the bias will be starting to tip over to cardio and progressively "quicker" workouts. I have added plenty of new mass during this run. Most of which is lean muscle. I tend to only carry bodyfat in my mid section. Lets see what is under all of this now....

The motivation on this thread is awesome...

[DocJekyll]

The motivation on this thread is awesome...

Thanks man! How's your training going?

[DocJekyll]

Day 2
Cutting

Treadmill: 10 minute warm up - jog at 6 mph and 3%

WG Pull-ups
BW x 15
BW x 10
BW x 7

CG Lat Pulldown
120 x 10
140 x 10
160 x 8

Seated Row (w/ rope)
120 x 12
140 x 12
160 x 10

DB Rows
75 x 10
75 x 10
75 x 10

Treadmill: 10 mins
Bike: 10 mins

I had to workout this morning at a gym in ny that I typically don't go to. Didn't really like my workout this morning. That's the first time I have felt that way in a long time.

[jonnyboy44]

see the reps creeping up,

[DocJekyll]

see the reps creeping up,

The lower volume of moves and sets is driving me a little crazy. But i am supplementing it with 30 minutes or more of cardio.

[lunchbreak]

Still lurking. Nice work. How far are you going to take the cut?

[DocJekyll]

Still lurking. Nice work. How far are you going to take the cut?

Thanks LB. just far enough to get to my abs. Then I am done. I don't want to lose too much of the mass that I have worked so hard to obtain.

Hope it's only a few "select" pounds. Wishful thinking; but we shall see. I am borrowing from Stoppani's plan and adding cardio "rest periods" into most of my workouts.
Tryingt to get the furnace re-ignited while retaining muscle.

I have to get into your log and see whats happening. I have been too damn busy lately with work, workouts and kids baseball.

[DocJekyll]

Day 3
Cutting


Full day of rest.

[DocJekyll]

Day 4
Cutting

5 am - Home Gym

DB Press
45 x 10
45 x 10
70 x 10
75 x 10
75 x 10
Performed KB swings during each 1 minute rest period.

Incline BB Press
155 x 10
165 x 8
165 x 8
Rest Period Cardio: Jumping rope for 1 minute after every set

Decline BB Press
155 x 10
165 x 9
165 x 8
Rest Period Cardio: KB Swings - 1 min each set

Elevated Diamond Push-ups
BW x 12
BW x 10
BW x 9
Rest Period Cardio: Cycling - 1 min each set

Treadmill: 12minutes -10% @ 4-4.2 mph

This was my first real workout which incorporated cardio into the rest periods. As stated, i "rest" for 1 minute in between every set performing cardio moves. It was a real eye opener. I obviously had to drop the weight from what I am use to moving around. I was sweating my balls off before I got 2 sets into the workout. I flew through this workout - Total time 50 minutes. This should be interesting.
My ego will have to be put aside for the next 6 weeks as I see I will be using much less weight then in the past. The added cardio really knocks you on your ass. Heres to cutting!

[DocJekyll]

Day 5
Cutting Away....

5 am - home gym

Treadmill: 21 minutes of intervals

followed by

Recumbent Bike: 10 minutes - moderate pace

followed by

Plyometrics: 10 minutes - various


Burnt me some ab flab this morning.....

[DocJekyll]

Day 6
Cutting

Shoulders today. Going for a quick paced workout.

Treadmill: 10 minutes of intervals.

Seated DB Press
40 x 12
40 x 12
50 x 9
60 x 5 Drop--> 45 x 8

DB Laterals
25 x 12
25 x 12
25 x 12

Behind Back Cable Laterals
20 x 12
20 x 12
20 x 12

Reverse Pec Dec
115 x 12
130 x 12
145 x 12
160 x 12
175 x 10

Face Pulls
70 x 12
80 x 12
90 x 12

Shrugs
60 x 12
80 x 12
85 x 12
90 x 12

Blasted through this workout. Kept the heart rate up from the intervals straight through.
Arms tomorrow if i can get to them. May not happen.

[DocJekyll]

Day 7
On the Cut

Treadmill: 10 minutes of intervals

CG Press
155 x 10
155 x 10
155 x 10
Rest Period Cardio: KB Swings

Triceps Pushdown
80 x 20
90 x 18
100 x 16
Rest Period Cardio: Jump Rope

Rope Pressdown
70 x 16
80 x 14
90 x 11
Rest Period Cardio: Cycling

21's
40 x 21
40 x 21
40 x 21
Rest Period Cardio: KB Swings

DB Curls
30 x 10
35 x 8
40 x 8

Have a nice weekend

[DocJekyll]

Day 8
Cutting

Treadmill: 10 minutes - warm up

Squats
135 x 10
185 x 10
225 x 10
275 x 10

Hack Squats
2 pps x 10
2 pps + 25 x 10
2 pps + 25 x 10

Leg Curls
70 x 12
90 x 12
110 x 12

Leg Extensions
90 x 10
110 x 10
130 x 10

Standing Calf Raises
120 x 10
220 x 10
240 x 10
260 x 10
280 x 10

[DocJekyll]

Day 9
Cutting

WG Pull-ups
BW x 16
BW x 10
BW x 10

WG Lat Pulls
120 x 10
135 x 10
150 x 10

HS Low Row
2 pps x 14
3 pps x 10
4 pps x 8
4 pps x 8
3 pps x 10

HS High Row
2 pps x 14
2 pps + 25 x 10
3 pps x 8
3 pps x 8
2 pps + 25 x 10

HS Rev High Row
2 pps x 10
2 pps + 10 x 8
2 pps + 10 x 8
2 pps x 10

DB Row
95 x 12
105 x 8
110 x 8

HS Preacher Curl
45 x 16
55 x 12
65 x 10
75 x 8
85 x 8
85 x 8 drop 75 x 6 drop 65 x 6 drop 45 x 20

Treadmill: 10 mins

[DocJekyll]

Day 10
Cutting

Incline DB Press
45 x 10
45 x 10
70 x 10
70 x 10
70 x 10
Rest Period Cardio: KB Swings

Incline BB Press
155 x 10
165 x 10
175 x 9
Rest Period Cardio: Jump Rope

Decline BB Press
155 x 10
165 x 10
165 x 10
Rest Period Cardio: Cycling

Elevated Diamond Push-ups
BW x 12
BW x 10
BW x 9
Rest Period Cardio: Cycling

Cable Crossover - Low Poisition
30 x 10
30 x 10
30 x 10
Rest Period Cardio: KB Swings

Triceps Pushdown
90 x 20
100 x 18
110 x 16
120 x 11

Done!

[DocJekyll]

Day 11
Cutting

Treadmill: intervals for 21 minutes

Cycling: 1o minutes

Feet to bar
Bw x 10 x 3

Reverse crunch
BMW x 20 x 3

[jonnyboy44]

Hope the weights falling away with all the high reps going on.

[DocJekyll]

Hope the weights falling away with all the high reps going on.

I am experience some body recomposition; but not a whole lot of weight loss, per se.