Anzels' 2016/2017 ongoing log.

Monday
Legs,back,bis,claves

Missed too many days so no off day today so I wound up hitting back and bis 2 days in a row , or back to back (see what I did there?)

Seated leg curl 5 x 15
Smith squat 5 x 15
Smith calf toe raise SS with leg ext 5x20/5x15
SLDL 5 x15
WGLPD 5x15 SS with EZ bar curl 5x15
Leg press calf 5 x 20
 
Friday
Seated leg curls
Smith squats
Smith seated calf raise
Leg ext
SLDL
Narrow grip lat pull down
EZ curl
Smith standing calf raise
 
Sat & sun i took some rest time. waking up feeling tired, and rundown.
Today Monday,, Chest,shoulders,tris,calves

Smith incline 5x15
DB flat bench 5 x 15
DB Latetall raise 5 x 15 ss DB upright row 5 x 15
Face pulls 5x15
Cable tri ext 5x15 ss skullcrushers 5x15

ran out of time for calves and tried to get a calf workout in later in the afternoon but because of work I only did 2 light sets.
 
On 1/10 Tues did back and stuff
Now this impresses me. I impress me!
I was up outta bed at 148am and had to go to work ,an emergency which involved me doing hard physical labor for about 2.5 hours in the freezing cold. The. After cleaning up and doing some inventory I ate breakfast and was done by 7 am. I went right into the gym for my workout.
I did good!
Dead lifts 10x5 (but actually did more reps than 5 cause I am getting stronger)
DB rows ss with cable rows 5 x 15
Also did shoulders tris and calves.
I was dead tired later that day and by 8 I was in bed and woke up tired too.

Despite being tired today I went to the gym and did legs and back and bi's.
I couldn't get the reps in on leg extensions I did last workout....hmmmm....that sucks.
Alsoyou appetite is high today and once again I went overboard on PB.... my weakness...
 
Thursday
Chest,shoulders,tris and calves
HS incline 5 x15
DB flat bench 5x15
DB lateral raise SS with DB row 5x15
Facepulls 5 x 15
Tri rope ext 5x15
Tri pressdown/dip machine 5x15
Donkey calf raise 5 x 20
Ab machine
 
Thanks that's actually less abage than I had last spring and summer. But I ate too much and covered em up a bit.
 
Bro i dropped down to 205 at one point working abs 3 times a week in search for a 6 pack to no avail. Fuck that i lost so much strength. My waist is slim at 245 upper abs solid. I said fuck it I'm just gonna build my upper body bigger to make my stomach look better lol. I think its just not in my genetics, or maybe i need a nice tren run lol
 
I'm happy enough where I'm at i mean its good enough, 6 pack would be badass but it seems impossible, and i only do abs once a week now if that and 0 cardio
 
Well abs is all about diet , well diet a nd training ie, more volume,more cardio etc. And yes age and genetics . But yeah bro, if you are happy thats all that matters.

I notice when I bulk or get sloppy with diet I tend to look fuller and rounder in the mid section and yet I will have some abs showing. But if its beach/pool time I hate it cause I think I look odd. Having that rounded barrel belly looks funny cause my legs are long and leaner, If i had huge legs then the whole picture would look good. So in the summer I want wide ass shoulders and some good amount of chest then I try to go for tight abs to avoid the oversized look. I want that tapered look to travel all the way down.
My genetics defintiy fail me along the way but I work with what I have.

I always have to remind myself Im a gymrat and need to be realistic. When its pool time I see guys younger than me , like in there 20 and they look like shit! And my wifes friends husbands are even worse! So that tells me Im doing something right!

And at your size bro you would probably look fake if you had abs!! LOL Everyone would think you were created in a lab!
 
I wake up at 330 am before work to get in my training... I tend to train from 445 to about 630am sometimes 5am to 630am... On my days off of work I sleep in and then wake up about 5 am and go train sometime later in the morning. I notice one big thing. When I get up at 330 and go train I seem to be way more motivated and full of intensity than when I go train later after chilling around all morning.

Today I am taking a rest and I will do 30 min cardio.

2 days ago I trained back and yesterday I trained legs. Same 5 x 15 workouts I have been doing, I am seeing progress in some good shoulder definition and going up in weight and reps and notice after training I feel alot better. At the start of this routine I was feeling dogged when I was done. But not anymore.
Im looking to get more cardio in so if I get 4 to 5 30 min sessions a week I will be happy.

My left knee is probably still healing , I have some leg workouts where it starts to hurt and immediate after the workout but feels tops the next morning... Maybe its more of an arthritis issue than anything else.

Right now my squats and deadlifts are not what they used to be. But Im doing 5 x 15 squats so the weight had to be dropped, deadlifts on the other hand is 10 x 5, I always liked 5 x 5 so I am doubling volume but I can do waaayy better with weight Im lifting than current.
 
Well damn! Not only did I get 35 min of really aggressive cardio in but I also did a complete workout.
Chest,shoulder,tris and calves

HS incline
HS flat bench 5x15
Shoulder lateral raise
SS DB upright row 5x15
Facepulls 5x15 heavier!
Dips 3x15 , 1 x 10 goal is 5 x 15
Tri rope cablend push down
Donkey calf 5 x 21 adding reps.

7egg white 1 whole egg w/ spinach
2 slices EZ bread

8 egg WHT. W/spinach and feta
Apple
1
Slice EZ bread
View attachment 566070

Small piece of salmon
Ground turkey baked ziti made with rice pasta and fat free cheese

Pretzels and PB... alot of PB...
Coffee

Dinner was going out to Mexican with me and my little girl. She's almost 4 and she loved her shrimp avacado taco and the chips.
I ate veggie shrimp scallop fajita and the Half of her taco she didn't want to eat.
Yes I added in some guacamole and sour cream and some refried beans...

View attachment 566071

This was the waitress....
View attachment 566072
 
Last edited:
yesterday was a rest day

This morning I accomplished a solid workout.
Back bis shoulders abs and calves.

Deadlifts adding weight and reps.
DB rows ss with cable rows increase of weight and reps
curls, adding reps a little weight
calves still doing 5x20 so its less weight but starting to get more reps. At this point I feel my calvez are craving more weight. So i will be switching to 10 x 10

Diet... well if I can some how stop eating so much PB I may actually look like I have a 20 yr old midsection!
 
1/18
Legs back bis and calves
Killer workout. When I get up before 5 am and get to training early I really do great.
 
1/19 rest

Today chest tris shoulder calves

HS incline then flat 5 x15.... 1st set of inclines I doubled my weight and hit 15. Then I dropped the weight to half for then next 4 sets... this made the workout so muchore intense and getting that heavy 1st set in just got my juices flowing...damn. I'm gonna start try this out for now on.
Then I hit shoulders...
Lateral fly ss with DB upright row. Today I dropped the weight and added reps 5 x 20.
Facepulls... great exercise 5 x 15. Problem is if you go higher in weight it pulls you forward so you have to lean back more. By leaning back more it negates the weight increase. I think up to a certain weight these are a good exercise but you have to add reps and try to squeeze more to make it n progressive because additional weight doesn't do the trick.

After face pulls I did tri rope Pushdowns 5 x 15
Then tricep extension machine or dip machine.
5x15

I should have done some cardio but I ran out of time.

Diet. I'm still eating PB or 85% dark chocolate but not as much. I seem to be slowly slowly very slowly loosing fat on my mid section.
Want a good snack... bake a whole head of cauliflower with oil Salt and pepper. I cooked mine at 450 for over an hour...keep an eye on it! When it starts browning take it out.
As it cooks start chopping it up and continue to spray it down with Pam and S&pè
 
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