Finishing 2010 with volume

[teamfatboy]

Tuesday 12 Jan

Back-biceps

WG Pulldowns 10-8-6-12 (no idea of weights, probably a 6-7-8-6 RPE)

Single-arm DB Row 10-12-15-10 (30lb 50lb 50lb 30 lb)

Low-pulley bentover row 10-8-6-12, 6-7-8-6 RPE

Single-arm DB curls 10-8-6-12 finished with 30lb dbs

Low-pulley curls 10-8-6-12 (6-7-8-6 RPE)

25 min elliptical for cardio, probably 65-75%

[jono]

looking strong TFB!!

[Grover]

That was a short 24 hour break!

you get finished earlier than expected.

Who you knock off?

[teamfatboy]

It's all in the timezones, Grover... :-) I got a double-serve of Monday, have to pay it back at the weekend by skipping Sunday altogether!

Wednesday 13 Jan - early morning w/o

Chest-shoulders

Machine Press 10-8-6-12, probably 7-8-9-7 RPE

DB Flies 10-8-6-12, 30-40-50-30 lb dbs

Pec Dec 5x 10, 6-7-8-9-9 RPE

Seated DB Press 10-8-6-12, 20-25-30-40-20 lb dbs

Side raise 10-8-6-12 (forgot the weights)

Reverse Fly 5x10

Low-pulley shrug 10-8-6-12, probably 5-7-8-9-6 RPE

[Grover]

Sounds like you came to my side of the world?

[ohjoshua]

new years progress pics?

maybe start and then end of 09?

[Grover]

better yet 2007 & end 2009

see if its working!

[teamfatboy]

Sounds like you came to my side of the world?

Nope, unless there's a sh!tload of snow in Paradise :grin:

new years progress pics?

maybe start and then end of 09?

I might take some date-stamped start pics, but after the trainwreck that was late 2009, these ones ain't seeing daylight 'til there's something worth comparing them to :pray: :-s :shifty:

better yet 2007 & end 2009

see if its working!

But yes, I think by the end 2010 there should be something worth posting.

[teamfatboy]

Thursday 14 Jan

Legs

SM Quats [warm-up 15x 60 kg] 10x 90 kg, 8x 100 kg, 6x 120 kg, 12x 90 kg - topped out at probably 8.5 RPE

Hip Press (well, that's what it said it was) 10x 180 kg. 8x 200 kg, 6x 220 kg, 12x 180 kg(max 9 RPE)

Seated Leg Extension 10x 240 lb, 8x 260 lb, 6x 280 lb, 12x 240 lb

Seated Leg Curls 10x 280 lb, 8x 300 lb, 6x 320 lb, 12x 280 lb

DB SLDL 10x 80 lb e/s, 8x 85 lb e/s, 6x 90 lb e/s, 12x 80 lb e/s (max 9 RPE)

Seated Calf Raise 10x 40 kg, 8x 60 kg, 6x 80 kg, 12x 40 kg.

The hip press was interesting. I'd never seen one before, and it was way harder than incline sled press. It's similar to a seated leg press stack-machine, but uses regular plates which load on a bar that's mounted behind the foot plate. The whole assembly pivots away from you, rather than sliding. Good fun anyway

Should find time for another session later today - probably triceps/shoulders or something similar, and some cardio.

[Grover]

No snow yet, raining though!

Off to spin class at 12 so should be cooler at least!

Good work out

[teamfatboy]

Friday 15 Jan

Chest-shoulders-triceps

Machine Chest Press [15 warm-up] 10-8-6-12 at 6-7-9-6 RPE

DB Flies 10-8-6-12 with 25-30-40-50 lb dumbbells

Pec Dec 5x 10 at 8 RPE

Low pulley upright row 10-8-6-12 at 7-8-9-7 RPE

DB Side Raises 10-8-6-12 with 10, 15, 20, 15 lb dumbbells

Machine Rear Delt flies 5x10 at 7 RPE

T-bar Pushdowns 10-8-6-12 at 7-8-10-7 RPE - got a bit cocky with the heaviest set :oops:

Bench Dips 5x10

and 40 mins cardio on the treadmill at 65% MHR to finish.

[teamfatboy]

Monday 18 Jan

Back n biceps

Behind the neck WG pulldowns [12x 42 kg warm-up] 10x 49, 8x 56, 6x 63, 12x 49

WG Seated Row 10x 56, 8x 63, 6x 70, 12x 56

Bentover BB Row 5x 10x 60 kg

Deadlifts 5x 5x 90 kg, working on form.

BB Curls 2x 10/15 at 30/20 kg

Preacher Machine 30-rep dropset 30 kg downwards.

[teamfatboy]

Tuesday 19 Jan

Legs

[warm-up 2x 15x 60kg BB squats]

BB Front Squats 4 sets 5 reps 80 kg, 1 set 4+1 reps 90 kg... Nuts! I was so close to nailing a set of 5x 90 kg which would have been a PB, but I couldn't keep shoulders up for the last rep without re-setting

Incline Leg Press 10x 280 kg, 8x 320 kg, 5x 360 kg, 12x 280 kg.... should have been 6x 360, but the last rep slid through to the stops... deloaded to the 12-rep weight and was able to restart.

HS stack leg extension 5x 10x 77 kg

HS plate-loaded leg curl 10x 40 kg, 8x 60 kg, 6x 70 kg, 12x 40 kg

DB SLDLs 10x 35 kgs, 8x 40 kgs, 6x 45 kgs, 12x 35 kgs

Calf raise on seated leg press 10x 160 kg, 8x 169 kg, 6x 178 kg, 12x 160 kg

It's amazing how bad chicken tastes when you eat it the second time... might have to find where Bodyworks keeps the buckets :oops: :pale: :grin:

Gym seemed to be busy despite the heat and sun, must be the New Year's Resolution bunnies.

[teamfatboy]

Thank goodness for Voltaren gel - legs not too bad this morning!

Question: what do folks think of John Berardi's knowledge - fact, or bro'science?

[Specter]

Tuesday 19 Jan

Legs

[warm-up 2x 15x 60kg BB squats]

BB Front Squats 4 sets 5 reps 80 kg, 1 set 4+1 reps 90 kg... Nuts! I was so close to nailing a set of 5x 90 kg which would have been a PB, but I couldn't keep shoulders up for the last rep without re-setting

Incline Leg Press 10x 280 kg, 8x 320 kg, 5x 360 kg, 12x 280 kg.... should have been 6x 360, but the last rep slid through to the stops... deloaded to the 12-rep weight and was able to restart.

HS stack leg extension 5x 10x 77 kg

HS plate-loaded leg curl 10x 40 kg, 8x 60 kg, 6x 70 kg, 12x 40 kg

DB SLDLs 10x 35 kgs, 8x 40 kgs, 6x 45 kgs, 12x 35 kgs

Calf raise on seated leg press 10x 160 kg, 8x 169 kg, 6x 178 kg, 12x 160 kg

It's amazing how bad chicken tastes when you eat it the second time... might have to find where Bodyworks keeps the buckets :oops: :pale: :grin:

Gym seemed to be busy despite the heat and sun, must be the New Year's Resolution bunnies.

Start Placing your bets on your horses TFB 8)

[atlkiwi]

For my wife's sake I hope fact. She is in that contest he has going on. His bio looks pretty impressive and so does his quals.

[teamfatboy]

Wednesday 20 Jan

Shoulders-triceps

ISO Press [warm-up 15x 10 kg/ side] 10x 20 kg/side, 8x 25, 6x 30, 12x 20

Side Raise 10x 7, 8x 8, 6x 10 kg, 1s pause at full contraction

Rear delt flies 10x 7, 8x 8, 6x 10, 12x 7

BB Shrugs 10x 100 kg, 8x 120 kg, 6x 140 kg, 12x 100 kg

Tricep Machine Extension 2 supersets of 10/15 reps 45/30 kg

CG Press 10x 30, 10x 30, 10x 35, 10x 35, 10x 35

[Draft]

Gym seemed to be busy despite the heat and sun, must be the New Year's Resolution bunnies.

Start Placing your bets on your horses TFB 8)

Haha yea that's about right.

Ours seems to be alot busier too. I was a little slow on the uptake - busy thinking to myself that these people were much too late to be cutting for summer.

[Travel Express]

Gym seemed to be busy despite the heat and sun, must be the New Year's Resolution bunnies.

Start Placing your bets on your horses TFB 8)

Haha yea that's about right.

Ours seems to be alot busier too. I was a little slow on the uptake - busy thinking to myself that these people were much too late to be cutting for summer.

we got the same at my gym, i give them about a month, and probably some may actually continue, at least its good for the gym.

[teamfatboy]

Thursday 21 Jan

Back-biceps

ISO pull-down [warm-up 20x 10kg e/s] 10x 30 kg, 8x 35 kg, 6x 40 kg, 12x 30 kg - done one arm at a time, good form.

WG Seated Row 10x 49 kg, 8x 63, 6x 70, 12x 49

BB Bent-over Row 5x 10x 60 kg

Standing DB Curl 10x 12s, 8x 15s, 6x 17s (this was a struggle, form sucked!), 12x 12s

Low-pulley EZ curl 10x 30 kg, 8x 40 kg, 6x 50 kg, 12x 30kg

Jeepers it was hot in there today!

[Gym rat]

it was also hot in my gym aswell when I trained this morning

[Grover]

BB Bent-over Row 5x 10x 60 kg

You must really like doing these 5 sets of 10??

Good strong workout, drink plenty of water, its easier to do when its hot!

[steak]

hearing ya on the heat. Auck is one big humid hole today. reminds me of "relative humidity"...

the sweat on your wifes sisters back while you give her one from behind :grin:

sorry .....forgot where I was :oops:

anyway good training :clap:

leaving now...

leaves...

[teamfatboy]

BB Bent-over Row 5x 10x 60 kg

You must really like doing these 5 sets of 10??

Good strong workout, drink plenty of water, its easier to do when its hot!

Love 'em, makes a change from the 10-8-6-12... plus keeps me real... none of this picking 80kg and knocking out one clean set and four sh!tty ones... and yes, I went through two 750ml bottles of water during the leg workout on Tuesday, before I even left the building.... same yesterday, and today...

The new programme (coming soon) will likely include some 5x10s, some 7x4s... all good fun 8)

Thursday PM

Cardio - 40m elliptical, hill programme, 668 calories - legs only, no using arms for assistance

Oh, and some random 5x10s again, this time overhead BB Press, 3x 10x 25 kg, and 2x 10x 30 kg. This was just to see what I could do... the 25s were easy, the 30s less so, but hey, I didn't drop the bar on some innocent bystander!

[teamfatboy]

So, I now have the nucleus of a plan for the year.

To recap, my goal's always been to reduce bodyfat - which has never really gone much below around 20%, and for a variety of reasons, some of them legitimate and some just excuses, is now back around 27%.

In order to lay down a foundation for major goals I want to achieve in 2011, I need to spend 2010 driving bodyfat to 15% or better with as little impact on lean muscle mass as possible.

I'm working with my PT on a plan which will attack diet, training, motivation and externals to help me get there, by next spring all things going according to plan. We'll then adjust the plan to maintain that and begin work on issues which are just not relevant right now, like symmetry, proportion, or whatever. Hell, how can you begin to talk about those things when you can't even see what you're working with :pfft:

The diet revolves around a seven-day carb cycle, eating as close to the source as possible, mostly whole foods, relying on shakes as little as possible. There'll be a prudent minimum of supplementation - no rattling lunchboxes and making MuscleTech richer.

The training plan has yet to fully take shape - it might be Stronglifts 5x5, it might not - there'll be three or four weights days, two or three cardio days per week, and one-two rest days. More to follow on that.

The motivational goals I've already touched on

• Squat 180 (current PB's 150 with good form and ROM);
  Deadlift 180 (I've done 160s before, but not consistently);
  Bench 90 or better (currently on 80 for 6 good reps) - that may change to Bodyweight, if I get there sooner than I expect;
  Front Squat Bodyweight or better; and so on.

I'm using these as inspiration, to ensure I DO push through plateaus and keep the intensity up - but they won't come before losing bodyfat.

I may throw in some cardio fun, like a half-marathon, but that would also be purely to remain focussed and provide motivaton. If I started to lose lean muscle mass because of cardio, then I'd sacrifice those goals first and focus on maintaining lean muscle mass.

I'll also be paying more attention to externals than I did in '09. My that I mean those other factors, like meetings getting in the way of scheduled meals, meal timings with respect to workouts, business trips meaning hotel food (which was a major reason for some of the issues in '09).

I'll be posting food logs, accurate ones (no accidentally forgetting that jumbo cookie!), and bf assessments. So, there'll be no hiding...