Doc's Training - Summer to Summer

[DocJekyll]

So, I have decided to start a new log to capture the next 12 months or so of training. The old one was getting to be to long and stale.

For those of you who don't know me. I am 41 years old (June), 5' 11" and currently weigh in consistently around the 215/216 mark (pounds). My body fat at the moment is high for me. Probably 15-18%. I just came off a multi-week hiatus of wedding and honeymoon bliss (food, drink, food, drink...you get the picture). I have been as high as 235 LBS at 10%. I will share my workouts (most of them), my diet (sometimes) and my supplementation. Even if I don't post one of these from time to time (life happens), rest assured they are still being completed as scheduled and on point (unless otherwise stated - I am brutally honest with myself).

My goals are always mass/physique oriented. My training style is always geared towards hypertrophy. I don't care how much weight I am throwing up on the bar - so long as progress is being made in all categories I am relatively happy. Strength only matters to me in relation to breaking plateaus and creating larger muscles. I do use the scale, only because its there and a way to keep track of something - but I find the mirror and my clothes to be much better tools for assessing progress and failure. I fully understand my diet and how to modify it to achieve my then current goals. I have been training all my life; but much more seriously over the last decade. So please join in, chime in, offer up and follow along.........


Since I am little "out of shape" right now the plan is as follows:

July, August and September: Lean out some. More cardio than normal. Maintain as much muscle as possible.
October - January: Bulk
February - March: Assess bulk - lean out some if necessary
April - July: Lean bulk/Recomp for summer months. (I spend a lot of time on the beach).


Current Split: (my work out week starts on Saturday's and I assess on Fridays (sometimes))
Sat: Back and Bi's
Sun: Chest and Tri's
Monday: Legs
Tues: Off/Cardio
Wed: Arms or Cardio - depends on time and how messy I look
Thurs: Shoulders
Fri: Off/Cardio

I will through much more cardio in (from time to time and as needed); in the form of other activities. I hate the dread-mill and the bike; but what is one too do. But the sessions above are planned.

Bodyweight: 215.8
Body Fat %: ~15 - 18% (YUCK) Abs still visible - but barely - not like me......
Daily Intake ~ 3,000 calories @ 40P, 40C, 20F
Jeans: 34
My avi is from February - 220LBS @15%. I will post pictures and maybe some videos as we go along. I will through up some other measurements when I have some more time.

The log may be a little boring during this first phase - who likes leaning out and $h!t? So lets get this started properly....









Have a great weekend!

[jonnyboy44]

first in but only for the pics
Ive really missed the girls

[DocJekyll]

first in but only for the pics
Ive really missed the girls

you bet!

[DocJekyll]

WG Pull-ups
BW x 12
BW x 8
BW x 8

HS High Iso Rev P/D
1 pps + 25 x 12
2 pps x 10
2 pps + 10 x 8

HS High Iso P/D
2 pps x 10
2 pps + 25 x 8
2 pps + 25 x 8

Incline T-Bar Row
70 x 10
90 x 8
115 x 8

HS Seated Row
2 pps x 10
2 pps + 25 x 8
2 pps + 35 x 8

HS Low Iso Row
2 pps x 10
2 pps +25 x 8
3 pps x 7

Standing DB Curls
30 x 12
35 x 10
40 x 8

Rope Hammers
60 x 12
70 x 12
80 x 10
90 x 8
100 x 8

DB X-Body Hammers
35 x 10
40 x 9
45 x 8

Single Arm Cable Curls
40 x 10
50 x 8
60 x 6
40 x 12

I did some calf work supersets with the hammers. 5 or 6 sets of standing 190 LBS - 250 LBS.


Not nearly up to my normal volume or weight loads. That will come with some time. I felt pretty good in there - elbow ok for now....
Off to the beach with the kids.

[baker]

What's up Doc, in on this one too.

[DocJekyll]

What's up Doc, in on this one too.

Hey Bake. How have you been?

Not much here....just got remarried, had a wedding, spent two weeks in Italy, my business is busy as hell.....not much. Lol

So I have been out of the loop for a little while. Still training pretty consistently; but it's time to turn the gas up since my life has returned to normalcy!

How's your training going? I have a lot of logs to catch up on - yours one of them.

[DocJekyll]

Incline Db's
55 x 10
55 x 10
75 x 10
80 x 9
85 x 7

HS Decline
1 pps + 25 x 12
2 pps x 12
2 pps +25 x 10
3 pps x 8
3 pps x 6

HS Incline
1 pps + 25 x 8
1 pps + 25 x 6
1 pps x 12
1 pps + 10 x 8

Cable Cross Over
40 x 12 High
50 x 12
50 x 12
40 x 12 Middle
50 x 12
50 x 10
40 x 12 Low
50 x 12
40 x 12

Triceps P/D
120 x 12
130 x 12
140 x 11
150 x 9
160 x 8

Skulls
90 x 7
80 x 8
80 x 8 Tri's were smoked - struggled a little with form

LF Dip Machine
150 x 10
165 x 8
180 x 7

Pound a shake.

[DocJekyll]

Hacks
1 pps x 12
1 pps + 25 x 12
2 pps x 12
2 pps + 25 x 12
3 pps x 10 + 2
3 pps + 25 x 8 + 2

Leg Press
5 pps x 12
6 pps x 12
7 pps x 12
8 pps x 10 + 2
9 pps x 7 + 3 + 2

Lying Leg Curls
80 x 12
95 x 12
110 x 10
110 x 9

Leg Ext's
90 x 12
110 x 12
130 x 10

Seated Calves
50 x 25
100 x 10
100 x 12
50 x 15

Shake and then some dinner!

Off or maybe cardio tomorrow.

[DocJekyll]

Not much to report this morning other then some DOMS in the legs. Not expecting much in the progress department this week compared to last. Still kind of ramping.


30 minutes of LISS today on the dreadmill and then I hit the heavy bag for a while.

Diet has been pretty much on point with a couple of slips over the past weekend.

Shooting for a killer arm session tomorrow.

[DocJekyll]

Triceps P/D
110 x 12
120 x 12
130 x 12
140 x 10
150 x 8. Yep, that's the whole cybex stack!

Skulls
80 x 10
80 x 8
80 x 9

CG Press
105 x 12
155 x 8
155 x 8

HS loaded dips
2 pps x 12
2 pps + 25 x 11
3 pps x 8
2 pps + 25 x 9

Rope P/D
70 x 12
80 x 10
90 x 10

Standing DB curls
30 x 12
35 x 10
40 x 9
40 x 8

Ez curls
70 x 10
80 x 8
80 x 7

HS loaded preacher
70 x 7
70 x 7
75 x 7 drop 55 x 7 drop 45 x 7
55 x 10

Single cable curls
40 x 8 drop 30 x 8 drop 20 x 8 drop 10 x 20

Felt very strong today in the gym. Looked pretty big too

Shoulders tomorrow.

[DocJekyll]

Took some measurements tonight

Arms 17 inches
Quads 25-26
Chest 46.5
Calves 15.5. Yuk

Need some work on those arms and calves. Always wanted 20 on the arms.
Probably can't add any meat to them until I bulk in October.

Shooting for a 5 am'er tomorrow for shoulder work.

[DocJekyll]

DB O/H Press
30 x 10
30 x 10
35 x 10
40 x 10
45 x 10
50 x 8

DB Laterals
25 x 10
30 x 9
30 x 8

Lateral Machine
125x 10
140 x 9
140 x 8
110 x 12

Reverse Pec Dec
130 x 12
145 x 10
160 x 10
175 x 8
190 x 7

Reverse Cables
15 x 12
20 x 12
25 x 10
30 x 7

HS Shoulder Press
1 pps x 10
1 pps + 25 x 1
2 pps x 8
2 pps x 8

DB Shrugs
65 x 12
70 x 12
80 x 10
85 x 10
90 x 9

HS Shrugs
2 pps + 20 x 10
2 pps + 20 x 10
2 pps + 20 x 9

Seated Calves
50 x 20
50 x 15
90 x 10
90 x 8

I decided to add some calf work in while I was drinking my shake.
Energy level was a little low this morning.

[SteveWright1]

Pound a shake.

sounds good value to me Doc

[mirroroferised]

This might just be the best journal around

[DocJekyll]

sounds good value to me Doc

hahaha. Thanks for stopping in!

This might just be the best journal around

thank you sir! Thanks for joining in. Much more to come.

[DocJekyll]

Fell of the diet wagon a little today. I am going to weigh in and do some assessing the am.

[DocJekyll]

Saturday and Sunday were a bust due to having some unexpected company for the weekend. So I have to squeeze it all in this week. Ate a little to liberally as well. Time to lock it back down.


This morning I hit some chest and tri's in the home gym before heading out to the office. I have golf this afternoon; so that's a little cardio....stress little.. I could possibly hit shoulders tonight at home after golf. But I could be to tired from a day in the sun.


Incline DB Press
50 x 10
50 x 10
70 x 10
75 x 8
80 x 8
80 x 6
75 x 8

Incline BB Press
155 x 12
165 x 10
175 x 8
185 x 6

Push Ups (feet inverted)
bw x 15
bw x 12
bw x 12

Cable X-over (Low Position)
30 x 12
35 x 10
40 x 8

Triceps P/D
120 x 15
130 x 12
140 x 10
150 x 8

Rope P/D
60 x 12
70 x 10
80 x 8
80 x 8

Light volume; but I got a decent pump in. Have to due to for now.
Back and Bi's, regardless, tomorrow morning in the gym.

[DocJekyll]

WG Pull Ups
bw x 12
bw x 10
bw x 8

Lat P/D
115 x 12
130 x 10
145 x 8

HS Iso High P/D
2 pps x 10
2 pps + 10 x 9
2 pps + 25 x 8

HS Iso Rev High P/D
1 pps + 25 x 12
2 pps x 10
2 pps + 10 x 8
2 pps x 8

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

Single Arm DB Rows
80 x 10
85 x 8
90 x 8


BB Curls
60 x 12
70 x 10
80 x 8
80 x 7

Seated DB Curls
25 x 12
30 x 10
35 x 8
25 x 8

HS Plated Loaded Preachers
45 x 10
55 x 8
65 x 7
65 x 6
55 x 8
45 x 8

Single Cable Curls
10 x 10
15 x 8
20 x 6
15 x 8

That's all she wrote. Probably hitting legs tomorrow.

[DocJekyll]

Went something like this...

Hack Squats
1 pps + 25 x 12
2 pps x 12
2 pps +25 x 12
3 pps x 10
3 pps +25 x 10
4 pps x 8

Leg Press
5 pps x 12
6 pps x 12
7 pps x 10 +2
8 pps x 10
9 pps x 10

Leg Ext
115 x 12
130 x 10
145 x 8

Leg Curls
90 x 12
105 x 12
120 x 10

SLDL
1 pps x 12
1 pps + 25 x 12
2 pps x 10

Seated Calves
50 x 25
50 x 15
70 x 15
70 x 12
90 x 10
90 x 8

Pound my shake - Done.

[DocJekyll]

My diet has been a little light lately. Needs some adjusting.

When I am on point I have been averaging about the following:

2463 Calories (goal is 2800 to 3300 cals)
88.0g of Fat (goal is 85 to 95 g)
229.3g of Protein (goal is 215 to 320 g)
202.5g of Carbs (goal is 215 to 325 g)

I would prefer to eat at maintenance to a slight deficit and bump the cardio up. I definitely need to focus on some cardio over the next several weeks as I don't feel my jeans loosening up.
As you can see - right now I am focused on higher protein then carbs; but do allow myself to even them out if need be.


Arms tomorrow and Shoulders on Friday.


I work out in PA (gym and home gym) during the week and in NY over the weekends. My gym in NY just moved and rebuilt itself - its awesome. I really want to bulk in it!! Not piddle around like this! Its a much more hard core gym....


Saturday and Sunday workouts in there have been quite intense.

[DocJekyll]

Am session at home.


CG Bench Press
105 x 12
105 x 12
155 x 10
165 x 8
175 x 8

Skulls
80 x 10
90 x 7
80 x 8

Triceps P/D
130 x 12
140 x 10
150 x 8

O/H Rope Ext
60 x 12
70 x 10
80 x 8

BB Curls
50 x 12
60 x 10
70 x 8
70 x 6

Seated DB Curls
25 x 10
30 x 8
35 x 6
30 x 8

Hammers
35 x 12
40 x 10
45 x 8

Crucifix Curls
30 x 12
40 x 10
40 x 8

Nice pump this morning. Grow guns grow!

[DocJekyll]

Got some decent work in this morning.

Seated DB Press
30 x 10
35 x 12
40 x 12
45 x 10
50 x 10
60 x 8

DB Laterals
25 x 10
30 x 9
30 x 8

Cable Laterals
20 x 10
30 x 8
20 x 10

Face Pulls
60 x 12
70 x 12
80 x 8

Reverse Cables
20 x 12
30 x 9
30 x 8

DB Shrugs
65 x 12
65 x 12
70 x 10
75 x 10
80 x 9


I have had a real bad knot in left shoulder so I took my time and eased into the presses and never really pushed it. Good enough though - good amount of reps and pump.
Protein shake followed by breakfast an hour later.


Holding steady at 215-217 @ about 17% (YUCK!)
Split resets tomorrow with back and bi's, then chest and tri's on Sunday.
Much more cardio coming in next week.
Have a great weekend!

[jonnyboy44]

My anti-virus does not like your page, obviously does not appreciate the pictures. or maybe its the big weight being moved.

[DocJekyll]

My anti-virus does not like your page, obviously does not appreciate the pictures. or maybe its the big weight being moved.

Get that computer in line!
Ha, just wait until I cut down a little and then start adding some mass!



Macros for Yesterday
2570 Calories
86.5g of Fat
253.3g of Protein
223.5g of Carbs

[DocJekyll]

In New York this morning. Let's get some!

Wide Gripe Pull Ups
BW x 12
BW x 10
BW x 9

HS Iso High Rev Lat Pulldown
2 pps x 11
2 pps + 10 x 9
2 pps + 20 x 8

HS Iso High Lat Pulldown
2 pps x 12
2 pps + 25 x 10
3 pps x 8

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

Single Arm DB Rows
80 x 10
90 x 8
100 x 8

BB Curls
60 x 12
70 x 10
80 x 8
90 x 7 drop 40 x 18

Seated Curls
30 x 9
35 x 8
40 x 8 drops 25 x 12

Rope Hammers
50 x 15
60 x 15
70 x 12
80 x 11
90 x 10

Cross Body DB Hammers
30 x 9
35 x 8
40 x 7

Concentration Curls
Supersets with standing calves
35 x 10
190 x 20
35 x 8
210 x 15
35 x 8
240 x 12
35 x 8

Real nice workout this morning. Great time with my New York brethren.

Shake, breakfast, beach........

[DocJekyll]

Still In NY

Incline DB Presses
55 x 10
55 x 10
70 x 10
75 x 10
80 x 9
85 x 6

HS Incline Press
1 pps + 25 x 11
1 pps + 35 x 8
2 pps x 7

HS Decline
2 pps x 12
2 pps +25 x 9
3 pps x 7
2 pps x 12

HS Flat Press - seated sideways (each side)
25 x 12
30 x 10
1 pps x 8

Pec Dec
120 x 12
135 x 10
150 x 8

Rope Press-down
60 x 12
70 x 12
80 x 12
90 x 12
100 x 10

Skulls
80 x 10
90 x 7
80 x 7

HS Plate Loaded Dips
2 pps x 12
2 pps x 12
2 pps + 25 x 10
2 pps + 25 x 10
3 pps x 8
3 pps x 8 drop 2pps x 8 drop 1 pps + 25 x 10

Triceps P/D
120 x 12
130 x 10
140 x 8

Unreal pump this morning in my chest and triceps.

[DocJekyll]

Monday Morning = SLEEP and RECOVERY.

After some pretty decent weekend workouts and a full 7 days in the gym (going to be 8 before a full rest day) I slept this morning!

Hitting Legs tonight!

[DocJekyll]

26 posts and the log finally makes 5 stars!


thanks all.

[DocJekyll]

I was feeling a bit sluggish before the gym this evening; but I got it in anyway. The workout was unreal. I haven't had pumps like this in a long time.

Hack Squats
1 pps + 25 x 12
2 pps x 12
2 pps + 25 x 12
3 pps x 12
3 pps + 25 x 8 + 2 + 2
4 pps x 8 +2

Leg Press
6 pps x 12
7 pps x 12
8 pps x 12
9 pps x 10

SLDL
1 pps x 12
1 pps + 25 x 10
2 pps x 8

Leg Extensions
115 x 12
130 x 10
145 x 8 + partials

Leg Curls
80 x 12
95 x 12
110 x 10
125 x 8

Pre-Exhaust Calves
Toe Press
100 x 20
110 x 15
110 x 12

Seated Calves
50 x 20
70 x 15
90 x 10
90 x 10

I really slowed my movement down on the presses tonight - exaggerated the negative some. It was unreal; I felt like I had balloons for legs. Great feeling tonight; but I am bushed. Had a protein shake and now time for din-naz.....

Rest and cardio tomorrow...ahhhh...finally!

[DocJekyll]

Rest??? Whats that? At least it was LISS.


30 minutes of LISS this morning on the dreadmill while catching up on local news.....

30 more this evening before dinner.

Arms tomorrow