Finishing 2010 with volume

[Grover]

Poor TFB you must be feeling a bit put upon, don't worry there are more than a few of us out here who can't do multiple chin ups unassisted.

Although Rose's theory may hold some weight.

I will give it a try and see what happens!

We have same machine at my gym and I have slowly worked way down assist weight stack to 54, and can pump out 3 sets 15 no problem.

re "fitness" yeah it does depend on what you are wanting to achieve/perform at.

But with your goal of reducing bf you really do have to do a lot of cardio!

Take a long time with diet and just weights, considering that you are working at increasing strength and not doing hi reps.

[rimma]

You know how you joked about doing 18 sets of 2...maybe you should do that!

Well, maybe ten sets of two or something. I read somewhere (insert bro-shit reference) that even doing lots of singles is better than assisted.

[teamfatboy]

Poor TFB you must be feeling a bit put upon, don't worry there are more than a few of us out here who can't do multiple chin ups unassisted.

No, not feeling put upon at all, just trying to stay focussed on the one goal. I know from the past that I'm prone to being a programme-slut, (ignoring PT's advice and) hopping from one piece of (spurious bro'science) to another, and so I need to break that mould.

Plus, I like the learning aspects - and with well-informed input from Rose and others, I get the ammunition I need to break the cycle.

The year will see programme variations, probably every two months, so there will be chances to go for a bunch of super-singles, or super-high reps - this year a key difference will be logging routines-against-results so that I have comparative info on what works best.

The cardio's coming in... bike's back on the wind-trainer, just need a DC-USB converter for MP3 player and I'll be on there for ever!

[teamfatboy]

re "fitness" yeah it does depend on what you are wanting to achieve/perform at.

But with your goal of reducing bf you really do have to do a lot of cardio!

Take a long time with diet and just weights, considering that you are working at increasing strength and not doing hi reps.

In this context, I guess it's more about popular perceptions of fitness. Many very strong people don't "look" fit... and many "fit-looking" people are neither fit in the strength, stamina or CV sense.

In the same vein, running is an acceptable sport, people think it's "healthy" but power-lifting and bodybuilding don't necessarily get the same reaction, because they don't fit the popular perception of fitness. And yet, much of what a bodybuilder does will contribute, as posters have said, to long life, strong bones, and even mental health.

[rose]

So, if swapping to unassisted negatives will contribute to the primary goal, rather than just making me good at chins, I'll look to swap them.

I believe it will, but I have no studies to back up this spurious claim :pfft: Just the idea that you'll expend as much or more energy trying to hoist yourself up unassisted. I wasn't just speaking from a repping out da chins perspective or goal. Bigger picture etc.

Poor TFB you must be feeling a bit put upon

Hope not, only ever trying to help.

Although Rose's theory may hold some weight.

Heh, it's not my theory. I'm just being a parrot, bro :grin:

[Grover]

:nod:

prone to being a programme-slut, (ignoring PT's advice and) hopping from one piece of (spurious bro'science) to another, and so I need to break that mould.

Know exactly where u are coming from here, also guilty as charged.Reading this forum doesn't help!

It does help, what i mean is that you tend to go off tangent of your goal/programme with each new idea.

For example my PT has me hammering cardio, 1 hour a day plus a spin calss once a week, read other journals and most people are doing little cardio.

Guess big thing to remember (couple actually)

- we don't know what these other members really look like!

except Steak!

- everybody has slightly different goals and metabolism

Tis interesting though

[teamfatboy]

Hope not, only ever trying to help.

Nah, we're good - I knew where you were coming from

and yes, right now the bottom line's "calories out the door", whether it's (purely for illustrative purposes you understand) 3x 12x 60% bw, or 1x 12x 100%bw...

Had to laugh tho - read the Stronglifts article on chins

6. Do Negatives. Expect lots of soreness using this method.

- and today upper back's bitchin' at me something fierce!

[teamfatboy]

For example my PT has me hammering cardio, 1 hour a day plus a spin calss once a week, read other journals and most people are doing little cardio.

Guess big thing to remember (couple actually)

- we don't know what these other members really look like!

except Steak!

- everybody has slightly different goals and metabolism

Tis interesting though

Yep, I'm enjoying the learning... more than I ever did on the road bike, that was just get-out-and-do-it...

Sadly, however, a few people DO know what I look like... thankfully Vee's got her new "gym-all-to-herself" and I haven't seen Chilli for a few weeks!

[rose]

In this context, I guess it's more about popular perceptions of fitness. Many very strong people don't "look" fit... and many "fit-looking" people are neither fit in the strength, stamina or CV sense.

I loathe popular perceptions, because they're so often based on appearances, and appearances are deceiving.

Generally, many people who partake in strength sports focus on the goal of getting stronger and cardio such as endurance running is viewed as detrimental to recovery, as far as I can tell. From what I understand, that's where something like GPP assists - General Physical Preparedness: The missing link in strength training.

What does it take to maintain good CV fitness? Walking does, so are you really talking about CV fitness in terms of running long distances? Which I guess again, comes back to choosing one thing to specialise in, choosing the emphasis that best fits your goals. In saying that, lifting weights still burns energy, some bro-shit thing I read said 325 calories and hour :grin:

Endurance runners run, strength athletes train for strength. If you're a strength athlete, looking pretty is going to be pretty far down the list of things to care about. Your focus is more likely to be having the fitness and energy to lift, and recovery.

Drizzt is a good example of finding a balance, or middle ground, in my mind. But he's pretty :pfft: Still, he got pretty by lifting weights and doing cardio.

[Grover]

But he's pretty Still, he got pretty by lifting weights and doing cardio.

There's hope TFB, get back to the gym!

[rose]

we don't know what these other members really look like!

I don't think that really matters so long as you're offering suggestions (and that's really all they are) that might help someone achieve their goals. They're ideas, which is what a forum is about. I guess I could just come in here and say "well done" or "solid lifting bro", but I think that throwing ideas around helps people focus on what it is they want out of their training. It's no different to having a conversation with a mate? Someone correct me if I'm wrong :shifty: LOL.

As an aside, TFB has seen my pix (that were up, but have now gone )

For example my PT has me hammering cardio, 1 hour a day plus a spin calss once a week, read other journals and most people are doing little cardio. Guess big thing to remember...

Another thing to remember is that a lot of PT's don't know much either, and they may not necessarily know what's best for you. They might be prescribing based on things they've been told. Was what they were told accurate? Who knows.

No slur on your PT Grover, I just think it pays to remember that not all PT's are knowledgeable either, especially in NZ it seems (though I realise you're not in NZ etc etc).

[Grover]

No slur on your PT Grover

No worries , understand what you are saying.

Have limited choice here, my PT has quals, does participate in BB and has placed in South Pacific comps.

I have set a goal and if i follow PT's instruction and don't achieve it then I will take another track.

Sorry to hijack your journal TFB, off to gym now so enjoy what is left of your weekend, still Sat for me so have a rest day tomorrow!

Gyms closed no choice

[teamfatboy]

Drizzt is a good example of finding a balance, or middle ground, in my mind. But he's pretty :pfft: Still, he got pretty by lifting weights and doing cardio.

There's hope TFB, get back to the gym!

Too late, far, far too late - the ugly stick that hit me was a big 'un

Ah well, enjoy the time on the other side of the dateline Grover, it's a wet n windy day in the Capital!

But hey, next week should be fun, the gym is where the sevens teams train, so all the locals magically find their membership card :grin:

Actually, there were some seriously-fit netballers (I think netball, rather than basketball, but could have been wrong) at the gym last week. Talk about tall timber! Strong, and not afraid of going hard-out :clap:

[Chillicat]

Sadly, however, a few people DO know what I look like... thankfully Vee's got her new "gym-all-to-herself" and I haven't seen Chilli for a few weeks!

True, I've been over in shinyland for the last couple of weeks. But I won't be there as much now - 2 weeks left on the trial, but don't like it for legs and back, so I'll be back in my proper gym more from now on.

But hey, next week should be fun, the gym is where the sevens teams train, so all the locals magically find their membership card :grin:

Another good reason to go back to Bodyworks this week!

[teamfatboy]

As an aside, TFB has seen my pix (that were up, but have now gone )

Are you sure they're all gone? All of them? Are you really really sure?

Cyberspace is like the Hotel California, you can check out any time you like, but you can never leave!

[rose]

Gone from NZBB :wink: And even if not, or they resurface, it's not like they're anything to be ashamed of :grin:

Though if anyone is thinking about reposting them, I'll track you down and come visiting with my wire. Heh.

[teamfatboy]

That shaking you're feeling, that's TFB shaking in his boots, NOT :grin:

Monday 1 Feb Day one in anger

BB Front Squats [warm-up 2x 15x :pfft:] 6x6 70kg, good ROM

Seated DB Press 5x10, 17s - this might have been a bit optimistic, but I got there eventually.

Iso CG Seated Row 5x10, all with 40kg/ side.

Start feeding in the cardio tomorrow - sicko that I am, I'm kinda looking forward to it :grin:

[Grover]

\:D/

bring on the cardio

Watch out for the boys in blue - going to win the 7's!!!!

[teamfatboy]

Read my training plan wrong - cardio comes tomorrow after weights.

Today was a scheduled rest day, managed to dodge the temptation of having to buy the biccies for morning tea, but not eat a one =P~

Word was that the kiwi and US vans were there at lunchtime, but some of the women at work reported an absence of hotties....

Gotta be backing Gordon's boys, but Samoa is a close choice for runner-up :clap:

[Chillicat]

Word was that the kiwi and US vans were there at lunchtime, but some of the women at work reported an absence of hotties....

One of the NZ lads looked pretty good when I walked past him :nod:

[teamfatboy]

Wednesday 3 Feb

SLDLs 7x4, all 120 kg.

DB Press 7x4 35, 35, 35, 35, 38, 38, 38

Upright Row 7x4 35, 35, 40, 40, 45, 45, 50 kg

Cardio: Spin class, 44 min, 580 cals, max HR 88% :pale: :grin:

All good, happy with the DB bench - overall lift volume was up, intensity up nearly to the point where the lights went out when I stood up. Room to improve on the Upright row, though - soon I'll be on an Oly bar with big-boys plates :nod:

By crikey it was hot in there - a bottle and a half during weights, two bottles during spin.... I'll get even more cardio going to and from the washrooms this arvo :grin:

[Chillicat]

By crikey it was hot in there - a bottle and a half during weights, two bottles during spin.... I'll get even more cardio going to and from the washrooms this arvo :grin:

You certainly will! Who was instructing today? I haven't been to a spin class since the big takeover -with the names of instructors not given online anymore, I just tend to not bother in case I get one of the crap ones (ie. not Ashley)

[teamfatboy]

It was a new woman, didn't catch the name (cut my arrival fine, :naughty: TFB) but she was quite good - better than school-marm Liz, not as much of a live-wire as Ashley

I think she could be ex-JCF, I heard one of their Group-Ride instructors had moved to Thorndon. Tall-ish (poss a wee bit taller than you) brunette, maybe early 30s (but hell, they all look young to me :shock: :grin:)

[drizzt]

Nice work on the DB press TFB, SLDL is looking strong too... heck, even upright rows! :nod:

How has the eating been going lately?

[drizzt]

Oh and before I forget (was reading through the past couple pages) re:pullups, I agree with Rose on just trying to hammer out what you can unassisted.

I was using the assist machine for a wee while last year too (oh the shame!) at the beginning of my cut, but thought screw it, and started doing what I could unassisted on the bars - even if that only meant a set of 6, then a set of 4, set of 2 etc :oops: I found my chins and pullups improved hugely when I started doing this, and adding weight kicked them up the arse even further :nod:

I guess I'm a brosubject, and you can use me as evidence that this broscience is indeed, true :nod:

Well maybe, but worth giving it a shot