Dieviolent's Anabolic Log (Non-Sponsored)

[DieViolent]

Going to attempt to keep a log here. Will be posting current and progress weights, workouts, and diet.

Current weight: 195lbs
Height: 5'5"
Fat%: Fatty
Calorie Requirement: 15 Calories per lb (used the average of 2 weeks non lifting from my fitbit)

Currently coming to the end of my second week of a 8 week cruise. Backed my cruise doses back down from 500mg to 250mg. The only sides I was having while running at 500mg was bacne like a mother fucker.

I'll be following the principles behind Stan Efferding's the "Vertical Diet" and during the cruise I will be keeping calories around 2500. Plan here is to drop some excess fat before I get into my next blast.

Will update later with today's food/workout log.

 

[DieViolent]

Only did core work today. I’ve been rehabbing my lower back with some success. I still can’t lift heavy so my workouts will be focused more on volume work and pump.

Today’s calorie expenditure:3014
Today’s calorie intake:2850

Will post up my diet tomorrow when I’m home and not at my gf’s.

 

[ohnoudidnt]

Only did core work today. I’ve been rehabbing my lower back with some success. I still can’t lift heavy so my workouts will be focused more on volume work and pump.

Today’s calorie expenditure:3014
Today’s calorie intake:2850

Will post up my diet tomorrow when I’m home and not at my gf’s.

McGill’s Big 3, thank me later.

 

[DieViolent]

McGill’s Big 3, thank me later.

I'll thank you now! Thanks!

 

[DieViolent]

Today was a chest pump day. I did McGill's Big Three before and am going to try to do it before every workout.



Todays Lifts:

BB Bench Press
BB Incline Press
Band Pec Flys



Todays Calorie Expenditure:3180 (12AM)
Todays Calorie Intake:2703

Macros: 242g Carbs / 90g Fat / 174g Protein (need to bring my fats down some)



Foods consist of:

100% OJ
100% Fresh Press Cranberry Juice
Homemade Whole Fat Greek Yogurt
Ground Beef (it's been 80/20 but I'll be going to leaner meat)
White Rice
Beef Bone Broth
Chicken Bone Broth
Whole Hard Boiled Eggs
Almonds
Macadamias
Oranges
Bananas
90% Cocoa Dark Chocolate
Fresh *** Carrots
Spinach (cooked)

SALT
Pink Himalayan Salt



Supplements:

Vitamin D
Omega 3 Fish Oil
Thermo Tabs
B12
Glucosamine
Creatine

 

[Mack]

I like this

 

[DieViolent]

Today was a short back day (I have limited equipment for back moves) finished with a 10 minute super set arm pump workout (done 3+ times week). This actually came from an old EK contest and Mack if I'm correct. Not 100% but 99%



Todays Lifts:

McGill's Big 3
Pull up's to 40 (as many sets needed to complete)
Bent over Barbell Rows Alternating Grip every set
Banded Face Pulls
Hammer Curl/DB Skull Crushers 10 Min. Super Sets



Today's Calorie Expenditure:3502 (11:30pm)
Today's Calorie Intake:2840

 

[DieViolent]

Rest day

Daily Calorie Expenditure:3696 (11pm)
Daily Calorie Intake:2660
Weigh In Weight: 194lbs (all weigh ins are taken at the same time every day 10pm)

 

[DieViolent]

Used my new lifters (shoes) for a leg day and was not expecting how targeted my quads were. I barely got through my warm ups but it has been a bit working legs. I can see how the stability is a huge attraction too. Definitely in love with them now. I also installed a new front door for a customer today so my calorie output was better.



Today’s calorie expenditure:4044 (midnight)
Today’s calorie intake:2430


Today’s lifts-
McGill’s big 3
Skwuats
BB Hip thrusts
DB Gobleg Adductor Lunge
Laddered resistance band side steps

 

[ohnoudidnt]

Rest day

Daily Calorie Expenditure:3696 (11pm)
Daily Calorie Intake:2660
Weigh In Weight: 194lbs (all weigh ins are taken at the same time every day 10pm)

Do McGills big 3 on rest days too.

 

[DieViolent]

Do McGills big 3 on rest days too.

Sounds good

 

[DieViolent]

Chest again



Today's Lifts-
McGill's Big 3
BB Bench Press
BB Incline Bench Press
Resistance Band Pec Fly's



Today's Calorie Expenditure:3486
Today's Calorie Intake:2519



Today's Macro Breakdown:240g Carbs / 165g Protein / 82g Fat

 

[DieViolent]

Nothing special today, hip was a tad sore from doing legs the other day so I just did a arm pump day.



Today’s lifts:
McGill’s Big 3
10 Minute Super Set DB Hammer Curl/DB Skull Crushers



Today’s calorie expenditure:3954
Today’s calorie intake:2673

 

[DieViolent]

It was a slower day so calorie burn wasn't high. Hit some back.



Today's Lift's-
McGill's Big 3
Pull Up's (as many sets to get to 40)
Bent Over Alternating Grip Bent Over Rows (extra sets to hit both grips)
Single Arm Resistance Band Face Pull's



Today's Calorie Expenditure:3236
Today's Calorie Intake:2813

 

[DieViolent]

Forgot to post my info last night will post up this after noon.

Yesterdays Log Info:


Worked shoulders yesterday.


Yesterday's Lift's-
McGill's Big 3
Seated BB Shoulder Press
Incline Bench Lateral Raise
Resistance Band Face Pull's
Bent Over Rear Delt Fly Finisher



Yesterday's Calorie Expenditure:3669
Yesterday's Calorie Intake:2609

 

[DieViolent]

Had a really busy day so counting it as a full rest day. Didn’t even get to do McGill’s.

Today’s calorie expenditure:3109(11pm)
Today’s calorie intake:2649

 

[DieViolent]

Another day another McGill’s Big 3. My hip has been a little sore still but I’m working on opening it up with some stretches so I can attack another leg day very soon. Today was another chesticles session.


Today’s lifts-
McGill’s Big 3
BB Bench Press
BB Incline Press
Resistance Band Pec Fly (these have been done single arm and crossing midline so more of a crossover)



Today’s calorie expenditure:3957(1145pm)
Today’s calorie intake:2618

 

[DieViolent]

My hip was feeling better after getting a good nights sleep so after some him work I dedicated today’s lifting to dead’s only.



Today’s lifts-
McGill’s Big 3
Deadlifts



Today’s calorie expenditure:3309(1115pm)
Today’s calorie intake:2920

 

[DieViolent]

I felt good today after yesterday’s deadlifts. My hip wasn’t hurting but was sore from working it yesterday. I’m still focusing on my movements with dead’s and squats and not loading up the bar and am going to be taking my time to move any real heavy weight again. I’m just happy to be able to do these movements again. I didn’t want to push my hip and back so I just did McGill’s and some bicep and triceps today.



Today’s lifts-
McGill’s Big 3
DB Standing Bicep Curl
DB Skull Crushers



Today’s calorie expenditure:2954(1145pm)
Today’s calorie intake:2551



Adding in the last month of HGH I have starting today. Will be running it at 2iu subq an hour before bed. It will be run 5 days on 2 off. Currently am still cruising on only 250mg test e/c every week.

 

[DieViolent]

Hip was feeling the workout from two days ago so I focused on McGill's and light stretching. Going to try and start taking a 10 minute walk after every main meal. Started them today actually.



Today's Lift's-
McGill's Big 3



Today's Calorie Expenditure:3466(1045pm)
Today's Calorie Intake:2584



How my meals were structured today-
(Wake Up)
4 oz OJ
4 oz. CJ

(Breakfast)
4 oz steak tips
1 cup white rice
1 cup bone broth

(Coffee)(Not suppose to be having these so I'll be ditching them soon)
2tbs light cream

(Snack)
2 hard boiled eggs
3 oz chicken breast

(Pre-Work Out)
3/4 cup whole fat GY
1 banana

(Post-Work Out)
4 oz OJ
4 oz. CJ

(Lunch)
4 oz steak
1 cup white rice
1 cup bone broth

(Snack)
1 orange

(Dinner)
200 gram sweet potato
4 oz steak
1/4 bell pepper
1 carrot

(Bed Time Snack)
8 oz skim milk
1 scoop MP whey
1 piece 90% cocoa