Finishing 2010 with volume

[Growth]

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.

shimano!!! /yoink

[bar-belle]

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.

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.

If you are worried about CV fitness on Sheiko add a day or two of conditioning/GPP (especially on a low volume template) that'll get you going :nod:

Umm and I agree with Nessie on the dropping weights for CV fitness...surely that was tongue in cheek TFB :shock: You made some awesome gains and I would milk that for all it's worth. Just my 2c

[teamfatboy]

Weds 25 Aug

Some training was done:

Back Day:

Fatman Rows 1x 20

DB Row [warm-up 12x 30], 12x 35, 12x 42, 6/6 dropset x 51/42

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

Hyper Extensions 12x, 12x +10, 12x +20

Nice and cruisy, except for the dropset of DB Rows... just enough to calm me down before a looong meeting.

[teamfatboy]

Meh... sucky work day today...arrived 0705, departed 1906, net result 12h01 in the office. AND no training...

Arms are gonna cop it tomorrow, for sure :nod: :cool:

[teamfatboy]

Sunday 29 Aug

Arms

Warm-up DB curls 1x 20x 10kgs

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

French Press 12x 28, 12x 33, 6/6 dropset 38/33

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

Bench Dipscolor] 3x 12

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

12x 20/20, 12x 25/25, 6/6x 30/20

And 'cos I could.... some "cardio" for quads

100kg bb squats - 5x, 5x, 5x, 5x and 10x

[teamfatboy]

Monday 29 Aug

Chest-shoulders

Incline DB Press [warm-up 12x 22s] 12x 25s, 12x 32s, 6/6 dropset 35/32

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

Pec Dec 1x 30x dropset 49 (7) 42 (10) 35 (13)

Clean and Press 12x 27.5, 12x 30, 6/6 32.5-30

Side Lat raise 12x 7s, 12x 8s, 6/6 10s/8s

Rear Delt raise 12x 7s, 12x 8s, 6/6 10s/8s

Shrugs 1x 30x dropset 140 (7) 130 (6) 120 (10) 110 (10).

Silver Ferns in the gym tonight... some tall girls in there :shock:

[teamfatboy]

Tuesday 31 Aug

Legs

BB Squats 20x 60, 10x 100, 8x 140, 6x 150, 4x 160, 1x 170

Incline Leg Press 6x 320, 6x 360, 4x 400 PB

HS Lying Leg Curls 1x 10x 70, 1x 6x 80

SLDLs (slight deficit) 1x 6x 100, 1x 6x 140

Throw in 15m bike to flush the legs out, and done. No belt for the squats, started to lose it forward on the 170 but the 150s and 160s were good. Wasn't quite what the programme called for, but training with a mate's always good, have a 10pps PB on incline press to show for it

[runveerun]

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

:cry: NNNNNNNNNNNNNNOoooooooooooooooooooooooooooooooooooooooooo!

You can't just leave the darkside like that, nobody really escapes you will be trapped in here forever mwahhahahahaaaaa!

[teamfatboy]

Pay attention, Missy... the lure of the dark side is strong, eh! 10pps incline leg press ftw :grin: Maybe it's cos it's an exercise I can do lying down :shifty:

[Dontrunwithknives]

Pay attention, Missy... the lure of the dark side is strong, eh! 10pps incline leg press ftw :grin: Maybe it's cos it's an exercise I can do lying down :shifty:

Nice leg press weights! I'm struggling for 1 of 300 :pfft:

[runveerun]

Pay attention, Missy... the lure of the dark side is strong, eh! 10pps incline leg press ftw :grin: Maybe it's cos it's an exercise I can do lying down :shifty:

Good that means you will have to stay now. Well done on the leg press BTW :clap: :grin:

I was blindsided by the threat of cardio :oops:

[morattigirl]

:ditto: What they said on the Leg Press TFB :clap: Well done!!

[teamfatboy]

I was blindsided by the threat of cardio :oops:

Funny, that... I've been known to wear cycle shorts to spin classes... but folks aren't so much blind-sided, so much as just plain blinded :oops: My eyes, my eyes :grin:

Nice leg press weights! I'm struggling for 1 of 300 :pfft:

Stick with it DRWK' date=' it'll come... one of the few benefits of having been a chunky monkey is that legs grew strong carrying me around the place :shifty:

:ditto: What they said on the Leg Press TFB :clap: Well done!!

Cheers MG... not sure I'm looking forward to tmw, tho.. express shipment of DOMS on the way :grin:

[Dontrunwithknives]

I was blindsided by the threat of cardio :oops:

Funny, that... I've been known to wear cycle shorts to spin classes... but folks aren't so much blind-sided, so much as just plain blinded :oops: My eyes, my eyes :grin:

Nice leg press weights! I'm struggling for 1 of 300 :pfft:

Stick with it DRWK' date=' it'll come... one of the few benefits of having been a chunky monkey is that legs grew strong carrying me around the place :shifty:

:ditto: What they said on the Leg Press TFB :clap: Well done!!

Cheers MG... not sure I'm looking forward to tmw, tho.. express shipment of DOMS on the way :grin:

Oh yeh those heavy leg presses give me awesome DOMS. It hurts so gooooood :pfft:

[teamfatboy]

Wednesday 01 September

What a great day, beautiful, just the right temp, no wind, ideal for all good cardio-monkeys to go for a run in the outdoors :pfft:

So, naturally, it was....

Back and abs

BB Bentover Rows 20x 40, 10x 60, 8x 100, 6x 110, 4x 110.

WG lat pulldowns 6x 84, 6x 91

CG Seated Row 6x 91, 6x 98

Deadlifts 6x 120, 6x 140, 3x 160.

Roman-chair knee raises 3x 15

SB crunches 3x 25

Prone holds 3x 45s

Some back stretches, and done.

Happy with that - the rows were overhand grip, so took a lot of the biceps out of it, but either way I think that's up close to PB territory. Similarly, the 3x 160 deadlift was no-belt, just straps. Used the lower sets to focus on getting hips down, and RIPPING IT of the floor, which seemed to help, so cheers for that thread

[morattigirl]

How's the legs today?

[teamfatboy]

Legs are fine at the mo, but experience tells me that in a few hours (around the 24-30 hour mark) they'll realise they got thumped! :shock: :grin:

[bar-belle]

Wednesday 01 September

What a great day, beautiful, just the right temp, no wind, ideal for all good cardio-monkeys to go for a run in the outdoors :pfft:

Weather like that up here. Sea like a mill pond...just beauty.

Similarly, the 3x 160 deadlift was no-belt, just straps. Used the lower sets to focus on getting hips down, and RIPPING IT of the floor, which seemed to help, so cheers for that thread

Yes the grip and rip theory works a treat. Uhh straps...do you use chalk?

[teamfatboy]

Similarly, the 3x 160 deadlift was no-belt, just straps. Used the lower sets to focus on getting hips down, and RIPPING IT of the floor, which seemed to help, so cheers for that thread

Yes the grip and rip theory works a treat. Uhh straps...do you use chalk?

Haven't used chalk thus far... s'pose I should ?

[teamfatboy]

Oh, and for laughs...

Weds 01 Sep....

Cardio - fifty-five minutes of box and muay-thai tracks, good times (except when you've trained back at lunchtime and lats n rhomboids are screaming!)... all good in the 'hod!

[runveerun]

Haven't used chalk thus far... s'pose I should ?

:nod:

[teamfatboy]

Oh, all right.. :roll:

Next time I'm down to do pulling, I'll dig out the little bag o'chalk and turn my little piece of gym into Pig-Pen Paradise with a cloud of dust :grin:

What ARE you Darksiders trying to do to me :grin:

[teamfatboy]

Monday 6 Sep

Following a hectic but zero-gym-time weekend, some training was indeed done.

'Bout all that need be said is that it was done.....

But I did see a guy doing db shoulder press in a squat rack.... not even heavy, with the little chrome dbs we have which top-out at 10kgs. :doh:

[Chillicat]

But I did see a guy doing db shoulder press in a squat rack.... not even heavy, with the little chrome dbs we have which top-out at 10kgs. :doh:

:pfft: Funny!

[teamfatboy]

Tuesday 7 September

And some training was done

Here are the highlights...

Some squats - finishing with 6x 160, 4x 170 and a 2 at 180

Some incline leg press - 6x 360, 6x 400 PB, then a suicide dropset... 5x 400/5x 360/ 5x 320/ 5x 280

Lying Leg Curls 8x 70, 8x 80

SLDLS 6x 120, 6x 140

and for laughs

10x seated HS extensions at 100kg.

The leg press was fun - couldn't dodge the depth on account of having witnesses :pale: Training with the young fellas - if it doesn't kill ya, it'll make you.... very sore :grin: