Anzels' 2016/2017 ongoing log.

Thursday
Today's training was just a way to get back into things.
23min cardio. Slow.
And an all body workout on machines. Literally just hopped from one to the next. And did anywhere from 15 to 30 reps.
I did notice are started feeling really good. Working and moving muscles. I noticed alot of tension leaVing my body.
But then I hit a wall and just felt lethargic! It was so strange. Idk but I guess I just have to keep going back and I will get myself back in good form.

Diet is still shaky. Mostly good all day and then after dinner I turn into a bottomless pit.

Donated blood today. BP was 117/80. During the last few weeks my BP was 135/88 or even 140/90. Stress and anxiety are killers!
 
Monday.
30 min cardio
2 sets of bis and 2 sets of tris. Then I got a phone call that was very important which caused me to run out of time then had to go. Oh well.
Diet is getting better. And I'm feeling that fire under my ass that's makes me go.
Is good ya
 
Tuesday. Legs.

Hammer strength squat machine 3 sets
Seated calf raise 4 sets
Kneeling leg curls 2 sets
Leg extension 3 sets
Donkey Calf raise 3 sets
Glute machine 1 set
Lying leg curl 2 sets
Seated calf extension 3 sets

Today was the first day in a while I really felt very good! I did have trouble falling asleep and woke up at 330 so now I am literally dozing off while I write this, Damn tired.
 
Thursday 12/8 Woke up at 330 and got my ass in the weight room by 5.
Chest
DB flat bench started with very light weight. A lot of warming up and wound up doing maybe 5 or 6 working sets.
Arnold shoulderpress x3
Cable flies standing x 6

Cardio 30 min bike

Friday 12/9
Back
DB rows x 3
WGPD X3
Seated row x 3
Reverse Pec Dec x 3
superraing set with
Cable straight arm pull downs (back flare) x 3
Cardio 30min bike

My BP has been great and stress is so low I feel good again. Training is starting to to fall back into place along with my diet. Last night was the first time in probably 2 or even 3 months where I didnt binge attack . I didnt even touch PB and there is dark chocolate in the house and I stayed away. Ate my yogurt and went to bed early. My life was upside down for a while but its right again and I am feeling more positive and motivated.
 
Monday.
Arms
Cable curls ss with Tri rope cable ext. 5 x15
DB hammer curls ss Skullcrushers 4 x 15
Leg press calf raise 5 x 20
Seated DB calf raises lost count.
Did some light upright rows.
Still find myself working back into it.
Diet is improving. I eat less during the day and the eat a big dinner often going for 2nds and snacking afterward.
Seems to be working.
 
Tuesday
Legs
My ify knee was feeling great! I didnt go heavy or overwork it. Lots of light wraming up and higher rep stuff/

Leg press 25-30 reps x 3
DB SLDL x 3
Leg ext. x 3
BW lunges by a lot
Leg curls x 3 (went heavier here)
Legpress calves 5 x 20
Smith seated calf 5 x 20

Not only is my training coming back quickly now but my diet is getting back on track. I lost a pound or 2 and I dont feel as bloated as when I was stress binge eating.
 
Yesterday Weds Chest

HS flat bench machine SS with seated calf raise x 5 sets

HS incline x 4 sets

Dips x 3 sets

Donkey calf raise x 4 sets

Pec dec x 3 sets

Seated rotary calf raise (straight leg) x 4

2 sets of a chest machine that felt like I was doing HS again.

30 min of cardio... pushed at a harder level.
 
I had someone help me with a new program that I think will work well for me, here it is...

Day 1 & Day 4 Legs , back & Bis

Lying leg curls,Kneeling or seated 5 x 15

BB Squat/HS squat/ Leg press/ Or smith squat 5 x 15

Leg extensions 5x 15 SS Seated calf raise 5 x 20

BB or DB SLDL 5 x 15

WGLPD 4 x 15 SS DB Alt bicep curl or cable curl or EZ bar (some kinda curl) 4 x 15

The last round of supersetting Lat pulls with curls is new to me, Normally I would do Tris with back or bis with chest, I cant wait to see how less weight I will be curling because of the pull downs!

Day 2 & day 5 Chest,shoulders,tris,calves

BB incline bench,DB or HS or Smith 5 x 15

DB Flat bench press or BB or Smith or HS 5 x 15

DB or cable Lateral raise 5 x 15 SS DB,cable or EZ bar up right row 5 x 15

Cable rope face pulls 5 x 15 ( or reverse pec dec but not quite a great replacement)

DB tri extension (overhead) or cable rope tri ext 5 x 15 SS Skull crushers 5 x 15 (Killer Burner!)

Donkey calf raise

Day 3 and day 6 Back ,Bis, calves,shoulders

BB DL 10 sets of 5

BB Bent row 5 x 15 (I usually never did well with BB row right after DL, back starts to scream so we shall see, may have to modify is so)

DB Rows/HS row 5 x 15 SS seated cable row (isolate upper back) 5 x 15

EZ bar curl 5 x 15

DB lateral raise 5 x 15 SS Decline crunch 5 x 15

Rotary calf press (or any ) 5 x 15
 
Monday start of new routine. 5 x 15 (10)

Lying Leg curls 5 x 15
BB squats 5 x 15
Seated calf raise 5 x 20
Was supposed to SS (but didnt)
With Leg extensions 5 x 15
SLDL 5 x 15,15,15,8,5 my lower back tightend up and couldn't get it done!

Followed by back
WGPD LAT pulls down SS with ez bar curls x÷
 
Last edited:
Tuesday. Chest,shoulders, tris

Smith incline bench 5 x 15
DB Flat bench 5x15
DB lateral raise
SS with DB upright row 5 x 15
Face pulls 5 x 15
DB tri extension
SS with Skullcrushers 5 x 15
Leg press calf raise 5 x 20
 
Weds Back,Bis,shoulders, calves

BB DL 10 x 5
BB rows 5 x 15

DB row SS w/ cable row (UPPER BACK FOCUS) 5 X 15

EZ bar curl 5 x 15

DB lateral raise SS w/ decline crunch 5 x 15

LP calf raise 5 x 20

New routine is great! Diet is average though. But I'm getting it better dialed in.
 
Thurs off
Friday Legs,back & Bis

Lying leg curls 5 x 15
HS squat machine 5 x 15
Seated clf raise 5 x 20 SS Leg ext. 5 x 15
SLDL 5 x 15.....back camps killed me
HS iso lat pull down 4 x 15 SS EZ curl 4 x 15

30 min on bike cardio

Every gym session I feel my intensity and drive come back a little more. Concentration and motivation are doing well.
Diet is looking better and better.
 
Sat xmas eve
CHEST SHOULDERS TRIS CALVE ABS
Smith machine incline 5 x 15
DB flat bench 5 x 15
DB lateral raise 5 x 15 SS DB upright row 5 x 15
Cable rope face pull 5 x 15
DB standing tri extension 5 x 15 SS Skullcrusher 5x15

Leg press calf raise 5 x 20

did some BW standing calf raise in between sets, also did 5 min of jump jacks at the end to just keep the calorie burn going and zap the calves some more...my calves are so stubborn . Time for implants lol!

I had to lower some weight cause this routine just fries the worked muscle with the higher volume and Supersets (SS) i wasnt really getting the optimal reps and that nice squeeze to really work the mu8scle. the weight looks funny ,so light but hell it feels right!
 
Do you do 4-5 muscle groups every workout? Sometimes I feel like when i do 2 i'm not getting each muscle the attention it requires.
 
Im doing a new routine. to answer your question ...Yes but not like you think. Here is the layout....


Day 1 & Day 4 Legs , back & Bis

Lying leg curls,Kneeling or seated 5 x 15

BB Squat/HS squat/ Leg press/ Or smith squat 5 x 15

Leg extensions 5x 15 SS Seated calf raise 5 x 20

BB or DB SLDL 5 x 15

WGLPD 4 x 15 SS DB Alt bicep curl or cable curl or EZ bar (some kinda curl) 4 x 15

The last round of supersetting Lat pulls with curls is new to me, Normally I would do Tris with back or bis with chest, I cant wait to see how less weight I will be curling because of the pull downs!

Day 2 & day 5 Chest,shoulders,tris,calves

BB incline bench,DB or HS or Smith 5 x 15

DB Flat bench press or BB or Smith or HS 5 x 15

DB or cable Lateral raise 5 x 15 SS DB,cable or EZ bar up right row 5 x 15

Cable rope face pulls 5 x 15 ( or reverse pec dec but not quite a great replacement)

DB tri extension (overhead) or cable rope tri ext 5 x 15 SS Skull crushers 5 x 15 (Killer Burner!)

Donkey calf raise

Day 3 and day 6 Back ,Bis, calves,shoulders

BB DL 10 sets of 5

BB Bent row 5 x 15 (I usually never did well with BB row right after DL, back starts to scream so we shall see, may have to modify is so)

DB Rows/HS row 5 x 15 SS seated cable row (isolate upper back) 5 x 15

EZ bar curl 5 x 15

DB lateral raise 5 x 15 SS Decline crunch 5 x 15

Rotary calf press (or any ) 5 x 15
 
Sunday. HAPPY NEW YEAR!
I got sick a little bit and then ran off with my wife to snowboard a few days.

Back ,bis,shoulders

BB Deadlift 10 sets of 5 reps
BB rows 5 x 15
DB row SS seated cable row 5 x 15
Lateral raise SS Decline sit ups
EZ bar curl 5 x 15
 
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