Finishing 2010 with volume

[steak]

Well done mate! :clap: Put in the graft stick to the program and pull out the lifts at the end.

I know its not part of your game plan right now but to really capitalise on what you have done....DO IT AGAIN! sorry, shouting will get me nowhere...back to back with tighter form and the tech issues like depth etc taken into account and youd be seeing good numbers and better form.

Either way...my hats off to you comrade :grin:

[TonganTerror]

wicked TFB pbs are were ats it this sheiko thing musters more pbs than a border collie musters sheeps!!!!! :clap: :clap: :clap:

[bar-belle]

TFB kickin it on the PB's....well done comrade!

[bigdogbob]

Those are awsome weights TFB...imagine what another round of sheiko will unleash

Change of profile name me thinks..

[teamfatboy]

I know its not part of your game plan right now but to really capitalise on what you have done....DO IT AGAIN! sorry, shouting will get me nowhere...back to back with tighter form and the tech issues like depth etc taken into account and youd be seeing good numbers and better form.

Yep, I'd like to back it up with another one straight off, but I'm gonna mix it right up for about eight weeks or so. Then I've got some travel that will have me in the United States of Dextrose ( Rose) for a while, but I'll prob do 29 again before Xmas. After Xmas there'll be scope to run two back-to-back, I'm sure.

Those are awsome weights TFB...imagine what another round of sheiko will unleash

Change of profile name me thinks..

Perhaps TSB ? No, wait, that's already taken :doh: by the Taranaki Savings Bank. Actually, changing profile name means abandoning it altogether

[Gasp]

Good inspiration to those following your log and Bloody impressive TFB....no other words for it!!!

The way your going you can start setting some larger goals!!

[teamfatboy]

Good inspiration to those following your log and Bloody impressive TFB....no other words for it!!!

The way your going you can start setting some larger goals!!

Like wot? 500kg by Christmas :shock: :pale: :nod:

[SoaringSwine]

I told you a long time ago to give a powerlifting programme a go. So... :haha: I told you so! Massive gains on your PBs. November 20, Powerhouse Gym...

[Phedder]

Good inspiration to those following your log and Bloody impressive TFB....no other words for it!!!

The way your going you can start setting some larger goals!!

Like wot? 500kg by Christmas :shock: :pale: :nod:

Why not? "Aim for the moon. If you miss, you may hit a star."

[drizzt]

Freggin awesome work mate :clap:

[teamfatboy]

I told you a long time ago to give a powerlifting programme a go. So... :haha: I told you so! Massive gains on your PBs. November 20, Powerhouse Gym...

Yep, SS, you were right...ain't it like a lawyer tho! JK :grin: just taking a long hard look at my training programme now.

It won't be the Open tho... I'm away on business, honest.

Like wot? 500kg by Christmas :shock: :pale: :nod:

Why not? "Aim for the moon. If you miss, you may hit a star."

True, true.... I was doing the maths and reckon that with some work on my deadlift form it's within reach. I'm thinking 210-120-180 would be realistic for a 510 total.

Freggin awesome work mate :clap:

Cheers D - swap some of my progress for those big overhead lifts of yours.

[teamfatboy]

Weds 18th Aug

So, after my first but not last foray into Sheiko, it's time to mix things up for a bit, and so it's back to high-reps

Back Day:

Fatman Rows 1x 20

Single Cable Low Row 12x 55, 12x 65, 6/6 x 70-55

WG Seated Row 12x 63, 12x 70, 6/6 x 70/56

BB Shrugs 12x 100, 12x 120, 6/6 x 140

(ooops, these should have been hypers, 2x 15, mind like a sieve!)

And then for laughs :shrug:

Incline Leg Press 12x 240, 12x 260, 12x 280

and a stripper set 8x 280, 8x 240, 9x 200, 10x 160, 11x 120, 12x 80, 15x 40.

Still learning the new programme, will do better. Suspect I'll pay a price tomorrow, some of those muscles are definitely in for some "shock and ow!" :nod:

[teamfatboy]

Thursday 19 Aug

Today, arms got dealt to

Warm-up DB curls 1x 20x 10kgs

EZ-bar curls 12x 27.5, 12x 27.5, 6/6 dropset 32.5/27.5

T-bar pushdowns 12x 35, 12x 35, 6/6 dropset 40/30

HS Preacher curls 12x 25, 12x 30, 6/6 dropset 35/25

DB French Press 12x 22, 12x 28, 6/6 dropset 32/25

Superset low-pulley single-curl s/s with cable kickback

3x 12x 15kg, done r/r/l/l

And for laughs, some machine work... machine pull-overs

1x 12x 40kg, 1x 12x 60kg, 1x 12x 70kg.

Done....arms had been left in peace during Sheiko, think they're gonna hate me tomorow :pfft:

[Chillicat]

Wow, I've only just caught up with your journal and your test day - well done! Nice work on all the PBs, looks as though Sheiko was good for you.

[VampireChick]

Wow, I've only just caught up with your journal and your test day - well done! Nice work on all the PBs, looks as though Sheiko was good for you.

Same here (I didn't realise you'd changed your journal title so completely lost it).

But awesome work!

[teamfatboy]

Friday 20 Aug

needed to get out of the office before someone got hurt... time for steel therapy

SLDLs 7x4 [warm-up 12x 60, 12x 100] 140, 140, 150, 150, 150, 140, 140

DB Bench 7x4 [warm-up 22s 'cos they were handy] 25s, 28, 28, 30, 30, 35, 35, 38, 40 PB and yes, I know that's more than seven sets... :shrug:

Upright Row 7x4 40, 45, 45, 45, 50, 50, 50

Got to meet Drizzt... another face to a name

[bigdogbob]

Still waitin to see them ol overhead squat mentioned now you're on a break from the sheiko...go on dare ya

We have it for strength tonite and then front sqauts in the WOD oh yay.....yeah right :shock: :x

[teamfatboy]

Overhead squats ? :pale:

I tried them with a bare bar a couple of weeks ago, I think I need to really loosen my shoulders a lot more... I might throw some dislocations into my stretching, and see how I go.

Part of it was the legs were cold when I tried the o'head squats, and I tend to rely on the weight to push me down :shifty: but the prospect of 100kg over my shiny head holds no appeal at all :grin:

Front squats, on the other hand... :phear:

[drizzt]

SLDLs 7x4 [warm-up 12x 60, 12x 100] 140, 140, 150, 150, 150, 140, 140

Got to meet Drizzt... another face to a name

Nice to finally meet ya, mate. SLDLs were looking strong :nod:

[teamfatboy]

Sunday 22 Aug

Chest-shoulders

Incline BB Press [warm-up 12x 40] 12x 60, 12x 70, 6/6 dropset 80/70

Flat flies 12x 22s, 12x 25s, 6/6 dropset 28s/25s

Pec Dec 1x 30x dropset 42 (10) 35 (10) 28 (10)

Clean and Press 12x 35, 12x 35, 6/6 37.5-35

Side Lat raise 12x 8s, 12x 8s, 6/6 10s/8s

Rear Delt raise 12x 8s, 12x 8s, 6/6 10s/8s

Shrugs 1x 30x dropset 140 (8) 120 (8) 100 (14)

Still feeling my way back into this new plan, jury's out at the mo.

But the highlight of the day was rocking up and finding the carpark choc-full at 4:30 pm :madman: - seems the gym's started renting its parks out to Phoenix fans on game days, never mind the actual gym goers. Still, the 'nix won... so shouldn't grumble.

[bigdogbob]

Are you going to give the sheiko thing another go or is it back to ol style training??

[teamfatboy]

A good question, a very good question :shifty:

Haven't been getting into the groove of the new training plan, but it's only been a week.

I really had a blast with Sheiko, partly I think because of the structured way it gave my training some focus. Wish I had the time to map the spreadsheet to a whole-body split, rather than relying on things like shoulders/arms getting a caning while doing the big three lifts.

But, I did feel Sheiko impacted on CV fitness.

So, jury's still out.... hell, I might even drop weights altogether and work on CV fitness for a bit.

[Chillicat]

hell, I might even drop weights altogether and work on CV fitness for a bit.

:shock: Blasphemy!

[teamfatboy]

Monday 23 Aug

Legs and Abs

Incline Leg Press [warm-up 12x 100kg] 12x 240, 12x 280, 6/6 dropset 300/280

Lying Leg Curl [warm-up 12x 30kg] 12x 45, 45, 45 all with 1s squeeze at max contraction.

Sissy Squats 3x 12 - nope, for some reason, perhaps the leg press work :doh: the knees were sooo not happy, so swapped for:

SM narrow stance squat 3x 12x 80kg

SM lunges 2 sets of 25 reps side, first set at 40kg, second at 30 kg :oops:

Seated Calf Raise 3x 20x 40kg

SB Crunches 3x 25

Prone Bridge 3x 60s

Bench Knee Raise 3x 20.

And done...

[Peachy]

Haha every time I see the word Sheiko I can't help but think of that word that sounds like it but makes fishing rods and bikes Shimeiko or sumink lol.

hell, I might even drop weights altogether and work on CV fitness for a bit.

:shock: Blasphemy!

Lol Chilli. I say do it TFB. I reckon its gud to change your focus every so often.

Keeps it interesting :nod: