Reborn from the ashes - Doc's Training Log

[DocJekyll]

A bit about myself. I am 5' 11" and currently sitting at 206 LBS. I have just finished a bulk cycle and would guestimate my bodyfat to be around 18%. I have logged short bursts, contests and products in the past; but have decided to make this a permenant log. I am approaching 40 and this log will be my means of accountability for the unforeseen future.

I can't say that i will be a daily poster week in and week out; but i will get the updates in. I also do not feel the need to post my macros down to the calorie or measure my success on a weekly basis. I am quite fond of using the mirror most times, rather than the scale, calipers and other mechanical means of measurement. That said, i do believe in planning and mapping out my goals, nutrion and routine.

I usually run two bulks and two cuts per year. I was skinny and skrawny as a kid - never able to build any muscle or gain any weight - hence, why bother. I have been training regulary for the past 10 years and more seriously for the past 5. I have finally learned a thing or two.


Please join me on my never ending quest for a better physique and better health!

[DocJekyll]

Current Goal: Short Cut to 185 - 190 LBS. Looking to reach 12%.
Duration: Today thru December.

Current Diet: Maintenance MINUS 500 - 750 calories.
Macro Goals: Protein 45; Carbs 30; Fats 25. I will cycle my carbs on off days.

Current Split:
Mon: AM: Chest / Tri's PM:Cardio
Tues: AM: Fasted Cardio
Wed: AM: Back / Bi's PM:Cardio
Thur: AM: Legs
Fri: AM: Shoulders PM:Cardio (alt cardio day - if i miss a scheduled cardio session)
Sat: AM: Accessory work. Lagging parts and Cardio
Sun: Legs (w/ Deads)

I will post some measurements later and maybe some pics as the log progresses.

[DocJekyll]

Crushed chest and tris today.

Incline presses - 4 sets
Incline DB press - 3 sets
Decline press - 3 sets
Incline cable flyes - 3 sets

Skulls - 3 sets
Cable p/d - 3 sets
Rev cable p/d - 3 sets.

Great pump in my tri's today. As you can see, I am concentrating on upper chest development. This will continue for some time.

Diet was spot on today.

i cant embed anything yet. Have to make some posts.

[DocJekyll]

Woke up this morning and downed some BCAA's. Hopped on the dreadmill for a 22 minute HIIT Session.

[DocJekyll]

Got some cardio in this evening as well. Light work. Light day today so my meals where mostly protein and I kept the fats in check.

A few more stats (all measurements are cold with minimal flex)

Chest: 44
Arms: 15.5
Quads: 24
Calves: 15
Waist: size 35 jean.

My wheels need some work


The only stat that I want to move during this cut is my jean size. Somewhat unrealistic, but we'll see.

[DocJekyll]

I worked back and bi'stoday; went something like this.

Pullups
bw x 12
bw x 12
bw x 10
bw x 8

NG Lat Pulls
135 x 12
150 x 10
165 x 8
165 x 8

Seated Row
150 x 10
165 x 8
180 x 8

B/O Bar Rows
135 x 12
185 x 10
185 x 9
205 x 6

HS ISO Row
2 pps x 12
2 pps + 25 x 10
3 pps x 8
3 pps x 8

DB Rows
70 x 10
80 x 10
90 x 8
90 x 8

DB Curls
35 x 10
40 x 8
40 x 8

Cambered BB Curls
70 x 10
80 x 9
80 x 8

HS Preacher Curls
60 x 10 Drop to 50 x 8 drop to 40 x 8
60 x 10 drop to 50 x 8 drop to 40 x 8
60 x 8 drop to 50 x 7 drop to 40 x 8



Felt great and then off to the office.

[DocJekyll]

Diet will end up a little light today.
Macros @ P260 C151 F35

I had a great back workout today. I may not do legs tomorrow and just keep them on Sundays only. Recovery has been an issue.

If no legs then cardio in the am.

[DocJekyll]

No legs today. Still sore from Sundays leg pounding. Deciding to drop second leg day.

Smashed some bcaa's and hit the mill. Intervals of 6 and 9 for 22 minutes.

Good sweat.

i think its time to mix up the cardio. Tired of pounding the mill. I will start adding in some new training techniques for cardio.

Split is now
Mon: chest and tris
Tues: cardio
Wed: back and bis
Thurs: cardio
Fri: shoulders
Sat: cardio and some accessory work
Sun: Legs

I will mix in ab work and extra calf work throughout the week.

Macros are hanging around 2,100 P45% C35% F20%. i feel my clothes getting lose. May be time to weigh in again soon and see where we are.

[Himmelstoss]

In for the cut!

[DocJekyll]

Thanks bro. Glad to have you along.

Slow start to the log; but it should get better soon.

[DocJekyll]

Over ate a little today. Clean but a little out of balance p320 c145 f70

Shoulders and traps in the am. One of my favorite workout days.

[DocJekyll]

Great workout this morning. Hit shoulders and traps

Overhead Press
65x10
65x10
105x12
125x10
145x8
165 x 4. Ran out of gas.

Front DB Raises
25x12
30x10
35x10

Side DB Raises
25x10
30x10
35x8 drop set to 25x8

Side Cable Raises
20x9
20x10
20x9

DB Bentover seated reverse flyes
40x12
45x10
45x10

Face Pulls w/ Rope
70x12
80x12
90x10 drop set to 60x12

DB Shrugs
60x10
65x10
70x10
70x10
Note: I have been nursing a sore neck. Should be able to increase these next week.

Cable u/r Rows
60x12
70x10
80x10

I finished off with some standing calf raises in my smith machine.

This was a very solid week. Good workouts and I got my cardio in. I plan to hit the heavy bag tonight for a 1/2 hour before dinner. Carbing up over the weekend.

I decided to weigh in as well:

Weight: 201.3 LBS (-5 LBS)
BF%: 18% (my best guess)

Looks like i lost some water weight this week.

Tomorrow will be some accessory work and cardio.

[DocJekyll]

Hit the heavy bag tonight for 30 minutes, hard. Great way to end the week.

Time for some good eats.

[DocJekyll]

Worked out in home gym today. Looked something like this.

Heavy bag for ten minutes
Incline DB press.
45 x12
45 x 12
45 x 12. Went really light on these as this was second chest workout of the week. Focused on tut and squeeze

Cables x over
12 x 40. X 3 high position
12 x 40. X 3 mid position
12 x 30 x 3 low position. 9 sets. Good pump and blood flow.

I did a bunch of right arm work. Probably about 12 sets on bis and tris
Worked left forearm a bit

Then hit the bag again for about 12 minutes.

[baker]

A man with a plan. I like it.

[DocJekyll]

A man with a plan. I like it.

Thanks man. Glad to have you along.

[DocJekyll]

Hit legs his morning.

Squats
Bar x 10
95 x 10
135 x 10
185 x 10
225 x 8
Took it easy today. Worked on reps and form. Low back bothersome

Leg press
3 pps x 15
4 pps x 12
5 pps x 12
6 pps x 8

SLDL
135 x 10
185 x 10
185 x 10

Leg extensions
110 x 12 x 3

Leg curls
110 x 12 x 3

Standing calves
120 x 20
120 x 20
180 x 12
200 x 10
220 x 10

Seated calves
2 plates x 15
2 ps + 25 x 12
3 plates x 10. Drop. 2+25 x 10 drop 2 x 10 Super burn

Hit abs a little afterwords.

[DocJekyll]

Hit the bag last night and again tonight. I am really enjoying the heavy bag workouts.

Worked chest and tris this morning - home gym

Incline BB Press
105 x 10
105 x 10
155 x 10
175 x 8
175 x 8

Incline DB Press
60 x 10
65 x 8
70 x 7

Decline BB press
105 x 12
125 x 10
145 x 10

Cable cross overs
High
40 x 12 x 3
Mid
30 x 12 x 3
Low
20 x 12 x 3
Great pump. I never go heavy on these as they tend to wreck my shoulders. Pump was great. Squeeze. Mission accomplished

Skulls
70 x 12
80 x 8
70 x 10

Tri pushdowns
80 x 12
90 x 10
100 x 8

Rev p/d
70 x 12
80 x 10
90 x 8

Rope press down
60 x 12
70 x 10
80 x 9

[DocJekyll]

Home Gym this morning around 5 am

5 minute warm up on the recumbent bike

30 minutes heavy bag work.


I will proably squeeze some more work in tonight.


Heres a little cardio movtivation

[DocJekyll]

Woke up at 5am this morning.
Home gym

Recumbent Bike for 10 mins
Heavy bag for 10 mins
Battling Ropes 10 mins

Nice fasted cardio work out before the office.

Hitting my local gym after work for back. I love Back day. Will post workout tonight.

[DocJekyll]

PM Workout: Back and Bi's

Went something like this

Pull Ups
BW x 12
BW x 10
BW x 9

Close Grip Lat Pull Down
130 x 12
145 x 10
160 x 10
175 x 8

Close Grip Seated row
130 x 12
145 x 10
160 x 8

Hammer Stregnth High Row (Reverse Grip)
1 plate + 25 x 12
1 p +35 x 10
1 p +45 x 8
1 p +55 x 8

Hammer Strength High Row
1 p + 25 x 12
2 pps x 10
2 pps +10 x 8
2 pps +20 x 8

Hammer Strength Iso Low Row
1 p + 25 x 12
2 pps x 10
2 pps x 8

BB Curls
60 x 10
60 x 10
80 x 8
80 x 8
80 x 8

Standing DB Curls
35 x 10
35 x 10
35 x 10

Preacher Curls
45 x 12
55 x 10
65 x 8

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

went light on arms today. they were pretty blasted from back work. Great pump

Did i happen to mention, i love back day?

[DocJekyll]

A day of rest today. I woke up extremely sore and decided to rest for the day. That could change by the afternoon; but for now thats the plan.
Will cycle my carbs real low today. I rarely have a day of zero activity - sometimes its just neccessary.

[Himmelstoss]

2 pics of fine females, motivational vids....this is becoming my favorite log! lol Nice work man.

[DocJekyll]

Thanks bro. More to come. Im still cutting for a while, so thats always a little boring.

Have to spred some more rep around before i can hit you again

[DocJekyll]

So, yesterday was a total day of rest and although my body needed it, my mind hated it. I cut the carbs real hard. Macros were fine; but calories were definately low. That said, my workout suffered a little this morning. I banged it out; but it wasnt my best.

Home Gym today

Military Press (Smith Machine)
65 x 10
65 x 10
105 x 12
125 x 10
145 x 8
165 x 4 Totally gassed. i new it here that i was going to pay this morning

Front Laterals
25 x 12
30 x 10
35 x 10

Side Laterals
25 x 10
30 x 10
35 x 8

Side Cable Laterals
20 x 10
20 x 10
20 x 10

Seated B/O Reverse Flyes
35 x 12
45 x 10
45 x 10

Cable Face Pulls
70 x 12
80 x 10
90 x 10

DB Shrugs
60 x 12
60 x 12
65 x 10
70 x 10
70 x 10 Went very light again this week on the shrugs. Neck is feeling much better. Will increase to 80's next week and see how it feels.

U/R Row - Cable w/ cambered bar
60 x 12
70 x 10
80 x 8

Current Weight: 199.6 (broke through the elusive 200 barrier) (Nice slow pace of loss. This is ok with me).
Body Fat: Probably Still about 18% (this should start dropping over the next 4 weeks)

I will try to get some heavy bag work and other cardio in tonight.

[DocJekyll]

Hit the treadmill and heavy bag last night. Got a good 30 minutes in. Nice sweat.

I am sore as hell today. Not sure why. Going to get some accessory work in today.

[DocJekyll]

Hit chest pretty hard and 30 minutes of cardio.

[DocJekyll]

Weekend was just so-so. Had company staying with me all throuhout - so lots of eats and less working out. I have been sore lately so maybe the break will help with that. I am going to go hard for two more weeks and then take a deload week.

Saturday - got some extra chest and arms in plus some cardio.
Sunday - rest

Diet: ridiculous.

Monday - I will hit legs tonight after work.

[DocJekyll]

Macros for the day so far, heavy on the protein. Adjusting and compensating for the weekend. I hate playing catch up.


Daily Nutrition Goals
1156 Calories
17.4g of Fat
194.9g of Protein
77.3g of Carbs
Approx = 12/24/62

Cant wait to bust legs tonight. I will be working out in my home gym so the hit list will be:
Squats
Deads
Lunges
Calf Raises

I can't do a whole lot with legs (at home) from a variety standpoint. So, i will just add volume.

[DocJekyll]

10 minute warm up - bike

Squats
105 x 12
105 x 12
155 x 10
195 x 10 rest pause last 3
245 x 6
245 x 6

Deads
105 x 12
155 x 10
155 x 10
195 x 4

Lunges
30 x 12
30 x 10
35 x 10
35 x 10

Calves - Standing
5 Sets - worked up to 245 x 10

Done

Tomorrow is Chest