Finishing 2010 with volume

[VampireChick]

Oooh good luck with the new plan TFB

[Chillicat]

cardio fun

An oxymoron if ever I heard one

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 found that a huge help in reaching my goals last year - appreciating the importance of work and the expectations that are on me as part of my job, but finding a way to also prioritise my goals and not allowing work to get in the way of achieving those goals. And not using work as an excuse either!

One way I've found works for me is to schedule eating in my Outlook, so that I know when I due for a feed, and what I'm going to eat. I put it on recurring for each time so that it's set for the rest of eternity. Then each morning/or late afternoon check out the day's meetings (fortunately I'm not overburdoned with those!) and general work schedule and tweak where necessary to ensure that I eat when I need to or that I have a pre-mixed shake with me at a meeting if I'm going to need to eat and pulling out a tin of tuna just isn't going to be appropriate.

[drizzt]

Nice, detailed goal list there mate, all very attainable too. Looking forward to seeing you hit them! :nod:

[Grover]

Good stuff TFB,

Its not easy as you know but if you believe in yourself you can achieve it.

certainly shakes and meal bars are a handy addition for busy work days (ie meetings) and travel.

Keep at it

[teamfatboy]

Sunday 24 Jan

BB Squats to parallel 5x 5x 80 kg

Ohead BB Press 5x 5x 35kg

Inverted Row 3x to failure (which ain't many, yet!)

Hi-pulley X-overs 5x 10x 25kg each side - found precisely the right posture to nail chest... :pale: :grin:

French Press 10x 28 kg, 8x 33 kg, 6x 38 kg, 12x 25 kg

Chek Press 5x 10x 8kg e/s

BB SLDL'S 5x 5x 120 kg (happy with that, forgot my straps so was stuck with relying on grip strength. All good

Cardio - walk home! Good exercise, the last half was up the Ngaio Gorge Road

[runveerun]

I've always fancied doing inverted rows, do you do them with a BB in a power rack feet on a bench or on the floor? They are supposed to be very good!

[teamfatboy]

I do them in a Smith machine, no risk of pulling the bar on top of yourself. But that relies on there being a Smith free when you need it!

I set up as if I was doing bent-over row: so, wide grip, pulling body up so bar hits mid-chest. I had my feet on the floor, body straight, pivoting around heels.

Oh, and here comes the rain again - my fault, I just hung the washing out on the line!

[runveerun]

I do them in a Smith machine, no risk of pulling the bar on top of yourself. But that relies on there being a Smith free when you need it!

I set up as if I was doing bent-over row: so, wide grip, pulling body up so bar hits mid-chest. I had my feet on the floor, body straight, pivoting around heels.

Oh, and here comes the rain again - my fault, I just hung the washing out on the line!

Ah good idea with the smith machine! Finally I have a use for the things! I'm gonna try this tomorrow thanks TFB!

[teamfatboy]

Oh, and make sure to set the safeties... I did the inverted row overhand, and the load on my hands wanted to un-rack the bar... which would have made for an interesting sight, me pinned to the floor by a weightless bar :oops: :grin:

Gym was actually quite busy around the 11-12 time, mostly regulars too... guess the New Years' bunnies haven't worked out you can get fat on weekends.... :doh:

[Gym rat]

I have not done inverted rows but I have seen people do them at my gym also at the gym that I work at and on the biggest losser.I might have try them sometime

[teamfatboy]

Another use for te Smith - narrow-stance squats. Like any other squat, except that ankles and knees are touching each other throughout. You need the smith to counter the leverage of the plates way out on the end of the bar.

Kinda fun - and an absolute killer on the outer sweep of te quads.

[runveerun]

Oh, and make sure to set the safeties... I did the inverted row overhand, and the load on my hands wanted to un-rack the bar... which would have made for an interesting sight, me pinned to the floor by a weightless bar :oops: :grin:

Ah thanks for the tip!

Gym was actually quite busy around the 11-12 time, mostly regulars too... guess the New Years' bunnies haven't worked out you can get fat on weekends.... :doh:

Don't worry national chest day tomorrow they will all be there- or is it being a holiday?

[teamfatboy]

Ended up skipping "National Bench Day" in favour of some at-home workouts (ie "the gardens won't do themselves!")

Tuesday 26 Jan

Day one of the new training plan - 5 day split, training 3 days/week...

Front Squats 6x6 [warm-up 2x 15x 40kg] 6x 6x 70kg.

Seated DB O'head Press 5x 10 15s, 15s, 15s, 17s, 17s

ISO Seated CG Row 5x 10 - all 40kg each side.

Gonna need chalk on front delts to help keep bar from rolling down shoulders when it gets sweaty. Fortunately City Fitness is OK with a bit of splatter around the squat racks Does anyone know of a source of block chalk in Wellington (Fergs' website only has loose-powder) ?

Today was about dialling in the numbers for the new programme, and setting a foundation - with these sets, there's no "oh, this is too heavy, I'll lighten-up"... if I put 70 on the bar, that stays there n I just have to HTFU :grin: . So, for front squats, 70 will do as a baseline, but the o'head press the 15s were a shade too easy, so next time I'll start with and stick to the 17s, and the CG Row (done single-sided) was about right.

The routine looks like this:

Day 1 - Front squats 6x6, O'head press 5x10, CG Row 5x10

Day 2 - SLDL 7x4, DB Bench Press 7x4, Upright row 7x4

Day 3 - SM Narrow squat 7x4, Standing O'head press 7x4, DB Row 7x4

Day 4 - Deads 6x6, CG Bench 3x12, Chins 3x12

Day 5 - SM Narrow squat 7x4, Standing O'head press 7x4, DB Row 7x4

Cardio will be either after weights, or before breakfast, either way it's 40min of HIIT, 3 times a week.

Diet

0600 - 3/4 cup oats, ps, banana, black coffee

0930 - 80g cooked chook, capsicum, celery, tomato, cucumber, coffee

1230 - 2 slices Vogels, apple

1530 - 80g cooked chook, capsicum, celery, tomato, cucumber

1630 - Workout

1730 - Banana, 2x ps

1930 - to be determined.

Eating clean again... :oops:

[steak]

good looking prog mate 8) no direct arm work?

[runveerun]

Does anyone know of a source of block chalk in Wellington (Fergs' website only has loose-powder) ?

bivouac sells blocks of chalk

[runveerun]

80gms of chicken? Doesn't look like alot of food? :shock:

[rose]

How many calories is that TFB?

[rose]

80gms of chicken? Doesn't look like alot of food? :shock:

Yep. To be perfectly blunt, that scant amount of food has "fall off the wagon" or "crash and burn" written all over it. You're a big guy and by big I don't mean fat, I just mean bigger than me.

[Specter]

maybe he meant 800gms

[rose]

maybe he meant 800gms

Hope so! TFB?

[runveerun]

maybe he meant 800gms

Hope so! TFB?

oh no he may have passed out already! :shock: Please eat moar sir! :pray:

[teamfatboy]

Sadly no... no poultry-boob ever weight 800gms in one lump - well, maybe a Moa-boob did, guess we'll never know :grin:.

The diet's predicated on a maintenance calorie load of 3250, less 500-cal deficit equals average daily calorie load of 2750. Actual % Pro/CHO/Fat will vary across a 7-day split, some more, some less. I don't consider that to be too unreasonable, since the Cunningham equation, which some consider to give 'high' results, comes up with a maintenance load based on my lean muscle of 3665 cals.

Oh, and the chook's 80g cooked, 100g raw, equals 31g protein/serve - based on weighing raw/cooked. There were two more similar sized portions to come - one about 1930, another one in a coupla hours.

This is part of the drive down to respectable bf levels... will be reviewed periodically (probably four-weekly) on the basis of four-point skinfolds and girths. So, while it may not seem like much, it's very much a controlled experiment.

As for the routine - true, there's no direct arm work, but neither is there in Stronglifts 5x5 or many other routines. Like the diet, training plans will be swapped in or out from time to time, based on results. For the moment, tho, I'm content to go hard on the plan as prescribed. I WILL be borrowing from Stronglifts in terms of the scheduled increments tho... to prevent backsliding and keep the intensity up... so next front-squats will be 72.5kg for six sets of six, and so on. Same with deads, and the holy grail, unassisted chin-ups :nod:

[teamfatboy]

maybe he meant 800gms

Hope so! TFB?

oh no he may have passed out already! :shock: Please eat moar sir! :pray:

I's awake :grin: Ate moar, gonna eat moar again... all across the country, cattle beasts tremble when they hear my name. Actually, when they hear my name, they burst out laughing, it's Rose's name that inspires bowel-liquefying fear in a herd of polled Herefords :shock: [and that, oh readers, is not a pretty sight in a field full of cows!]

[rose]

30g protein in 100g cooked chicken boob.

I think a 500 calorie deficit for long periods (i.e. more than a day :pfft: ) is too much and counter to fat loss but hey. It's your experiment Personally I'd start with a 300 calorie deficit, monitor and tweak if required. More isn't necessarily better when it comes to a calorie deficit. It just means more hunger and misery. Yay!

[Gym rat]

Good programe TFB