Finishing 2010 with volume

[teamfatboy]

Thurs 09 Dec

Back

WG lat pulldowns 1x 20x 49, 1x 12x 56, 3x 10x 63, 1x 10x 70

CG Seated Row 1x 10x 49, 1x 10x 56, 1x 10x 63, 1x 10x 70

T-bar rows 1x 10x 30, 3x 10x 40

Hypers 2x 10x 10kg plate, 2x 10x 20kg plate.

Turns out there should have been some DB rows in there too, will do them tomorrow.

[teamfatboy]

Friday 10 Dec

Chest

Incline Bench - 15x 50, 12x 60, 10x 70

Press-ups - 15, then 2x 12x toes on mediball

Pec Dec, 12x at some random weights increasing

DB Pull-overs - 15x 12.5, 15x 17.5, 20x 21.5 or something like that.

SB Roll-outs to punish the abs.

[Grover]

Hey TFB you finished your sheiko program?

Any thoughts on direction for next year? Coming around quickly

[teamfatboy]

Yep, ran through #29 twice in the end... saw some good gains, broke through the plateaus on bench (two plates/side may not sound like much, but I was glad to move 'em!) and deadlift.

Working with a training partner, he ran me through max-OT, not sure I got as much from it.

Will likely build over the next week or so to an end-of-year test, reckon I can probably get frickin close to 500kg.

As for '11, I have no views yet... altho the Nov BBro has a certain tractor-beam-of-chalk-and-sweat feel about it

[teamfatboy]

Monday 13 Dec

Was getting real narked with knee not wanting to play, esp since Monday's leg day, so decided to go do some...... cardio :shifty:

Hmmm - Sheiko and MaxOT are good for strength, but not for endurance. Not really a surprise, just not sure how content I am to have made the trade-off of strength against CV endurance. Some thinking to do, most def' :think: :grin:

[teamfatboy]

Tuesday 14 Dec

Back

Low-pulley cable row three working sets

Incline DB Row three working sets

WG Pull-downs three working sets

DB Pull-overs three working sets

Hi-pulley pull-throughs three working sets

and for laughs, 60min on the cross-trainer, 893 cals (plus another hundred-plus on two other machines trying to find one where the heart-rate grips actually worked :madman: )

[Grover]

Hey TFB

you say you gained strength but lost endurence doing sheiko does that mean that you stopped your daily cycles in the am whilst on this program?

If so what was the reasoning?

Stuffed?

Too sore?

Almost sounds that you are not happy with end result?

With so many peeps jumping on the sheiko band wagon would be interesting to see from others what the results were for them in regards to strength gain? BF increase or decrease?

[teamfatboy]

Hi Grover

Yes, when I did the two batches of Sheiko #29, I did no other cardio.

I'm actually happy with what Sheiko did - I blitzed my old goal of 450kg with a tested 1RM of well past that and reckon I'd come close to 500kg if I tried again after Xmas. As well as those strength gains, I feel sure I gained lean muscle mass (the diet was pretty clean throughout), and I reckon bf stayed pretty steady.

The one thing I felt after the group fitness class was that spending time down in the 4-6 rep range had an adverse impact on my ability to handle what was essentially 'cardio' - light weights for hundreds of reps for an hour.

I should also mention that maybe I was a trifle hasty - the 60 min on the elliptical this morning went without too much drama, and HR was down from 85% to below 60% within 5 minutes, so maybe CV fitness wasn't as badly affected as I first thought.

Sheiko was quite long - even keeping the breaks to 60s, it made for a solid hour's workout, so I can't add in post-wo cardio most days, simply on a time basis.

Would I try doing fasted first-thing-in-the-morning cardio AND a Sheiko... only 2011 will tell, but I should note that I loaned my windtrainer to a friend to help her train for Taupo, and I've just got it back, so I'm all set to add it back in!

[teamfatboy]

Tuesday 14 Dec

Tris n bis

BB Lying extensions

20x 25kg

10x 35kg

4x 8x 40

French press

10x 25kg db

2x 8x 35kg db

1x 6x 38kg db

Machine Dips of Shame

4x 6x with some assist

Incline alt DB Curls

1x 20x 10s

1x 10x 12s

4x 6x 17s - OMG the horror... the 15s were nowhere to be found in the cramped pent-up little weighlifting grotto, so it was a big leap up, which I am probably gonna pay for tomorrow.

Standing BB Curls

1x 12x 25

1x 10x 30

2x 10x 35

Ran out of time to do the rev grip chins and post-hab.... probably just as well, there wasn't a lot left in the tank after what I did get through on top of this morning's lot.

[teamfatboy]

Fri 17 Dec

Shoulders

Seated BB Press 15/12/10

Lo-pulley side raise 15/12/10

Upright Row 15/12/10

Lying Rear Delt Fly 15/12/10

Meh.... might have another go this arvo, wasn't feeling in the mood for it this morning.

[teamfatboy]

So, didn't make it near the gym all weekend.... gotta harden up :grin:

Monday 20 Dec

Decided to try something a little different, while testing out the knee that got zorched a couple of weeks back.

BB Squats 10x 10x 100 kg

BB Deads 10x 10x 100 kg

BB Bench 10x 10x 50 kg

Total Volume 25 tonnes

Nothing like pumping the volume up to 11 to make for a good workout!

Enjoyed the experience, I think... the 10x10 squats weren't too bad, started off with 60s rest between sets, let it drag out to 90s by the end. Deads, started at 60s rests but it quickly got out to two minutes for the last five sets and even then it was getting "interesting". Bench, 60s rests for all but the last two sets.

And now for a) some food; and b) some serious stretching of the back and legs!

[bar-belle]

BB Squats 10x 10x 100 kg

BB Deads 10x 10x 100 kg

BB Bench 10x 10x 50 kg

Total Volume 25 tonnes

Yikes TFB...good stuff!

[morattigirl]

BB Squats 10x 10x 100 kg

BB Deads 10x 10x 100 kg

BB Bench 10x 10x 50 kg

Total Volume 25 tonnes

Yikes TFB...good stuff!

+1 :clap:

[teamfatboy]

Thank you, ladies :thankyou:

Tuesday 21 Dec

Back - all one warm-up and three working sets of twelve

Low-pulley cable row 35, 42, 49, 56

Incline DB Row 17, 22, 28, 30

WG Pull-downs 49, 56, 63, 63

DB Pull-overs 22, 25, 28, 30

Hi-pulley pull-throughs 40, 50, 60, 70

and then for laughs some random machine use to fill in time:

Machine Triceps Pressdown 3x 12

Machine Delt Raise 3x 12

[Grover]

so TFB you going to do 4 weeks GVT?

[teamfatboy]

Yep, I'm busy mapping out a plan of attack but it seems like a nice way to die...

Looking at diet as well - views ?

[Grover]

As the intention of GVT is to bulk up I kept mine loaded.

Next year i am going to be more careful with diet and count cals etc and see what effect that has, will post and see what happens

[teamfatboy]

That's kinda what I thought... so four weeks on a reasonable calorie count and % carbs. Nomnomnom :grin:

[teamfatboy]

Today's hard-won lesson... doing cardio (it was a BodyPump-style thing) DOES NOT work when you've got DOMS from GVT.

So, perhaps not so much of the Pump classes then :nod: and more of the GVT.

[Grover]

:nod:

yeah I gave away cardio pretty much, was only really on rest days 6 & 7 felt up to doing any.

[runveerun]

Total Volume 25 tonnes

Eeek! :shock: Well done sir! :salute:

[teamfatboy]

Friday 24 Dec

Back - all four working sets of twelve

Low-pulley cable row [warm-up 25] 40, 50, 60, 70

Incline DB Row 20, 25, 30, 32

WG Pull-downs 49, 49, 56, 56

DB Pull-overs 25, 28, 30, 33

Hi-pulley pull-throughs 40, 50, 60, 70

and then 10 min down on the new cardio floor.... which does have the advantage of being perceptibly cooler than the upper deck.

Rest day tomorrow (apart from some knife-and-fork work!)

[Grover]

Merry Christmas TFB

enjoy the knife & fork work out

[teamfatboy]

Missed a Sunday workout - at 1230 I checked the schedule for the gym, saw it was open 8am-1pm :doh:

Still, clearing away the debris from Saturday probably counts as cardio

Monday 27 Dec

Chest - short and simple

Incline DB Press 10x 10x 25s

Flat DB Flies 5x 15x 15s

Pec Dec 50-rep dropset 49 (7), 42 (7), 35 (10), 28 (12, 14).

Still reading-in to GVT.

Total 5000 kg plus 2250 kg plus 1715 kg = 8965 kg for chest.

[teamfatboy]

Tuesday 28 Dec

Four workouts 'til the end of the year, trying to make them good ones

Shoulders

Seated DB press [warm-up 1x 15x 12s] 5x 10x 12s, 5x 10x 15s

Raise 21s 7 front raise, 7 side raise, 7 rear flies. 1 set 21s x 6s, 7s, 8s

Upright Row 2x 10x 20 (far too light), 3x 10x 25, 3x 10x 30, 2x 10x 35 (now we're talking)

BB Shrug 10x 10x 100kg.

Trying to get dialled-in for concerted push at GVT in the New Year. Today's total volume 2700 kg plus not much plus 2750 equals 5450 for delts, 10000 kg for traps.