Tat's DON'T GET FAT offseason journal

[Tatyana]

I have been fighting off and succumbing to the lurge (a cold)

I did go to the gym, and I thought I would just train light, sort of go through the motions just to keep the mojo going.

I didn't break any records or anything, I didn't seriously push it, but I had two AWESOME workouts.

Yesterday was back and triceps, and I went on some of the weights I had been previously been using, and it was EASY.

Today was legs and shoulders, and I was thinking again, squats, going to take it easy.

Warmed up with an empty olympic bar (20 kg/44 lb), and after loading it up with 40 kg, I realised that I had been doing sets of 20 reps with two 25 kg plates or 50 kg, so it was ridiculous I would be doing sets of 6-8 with the same or less weight.

So I threw on 80 kg, making the total 100 kg/220 lbs.

Now that I think about it, I am not sure if I have done this weight in awhile.

The best thing about it, is that it FELT LIGHT. Usually I am OMG when I feel that bar on my shoulders, even before I start to squat.

It was one of those mind/muscle breakthroughs for me, and I have to tell you, I am over-joyed about it.

I credit it to doing higher reps, switching up my training on a regular basis.

Also did 225 kg/495 lb on leg press, and 50 kg/110 on behind the neck seated military press.

 

[Tatyana]

I trained yesterday, and I also took some progress pics (new avvie and signature, and I took a few pics while training.

I am 64.9 kg/143 lb/10 stone 2 and 19% bodyfat.

I am aiming for around 14-16 % in 6 weeks, which means CARDIO and being really really good with my diet.

I have been adapting to the whole new diet, it has been a bit of a change.


A bit o' eye candy for the ladies, my training partner Jos.

We first trained together three years ago, and just started back again a few months ago.

He is a great training partner, he is dedicated, trains with intensity, willing to try new routines, lets me know if he can't train, pushes me, knows a lot about supplements, loves bodybuilding as much as me, and he is easy on the eye

And a few pics I have posted but this is for the non-plats

One week out from his first comp three years ago

Ok, so biting the bullet, here are a few pics of me training, I have been sick the last few days..............

 

[chazk]

I trained yesterday, and I also took some progress pics (new avvie and signature, and I took a few pics while training.

I am 64.9 kg/143 lb/10 stone 2 and 19% bodyfat.

I am aiming for around 14-16 % in 6 weeks, which means CARDIO and being really really good with my diet.

I have been adapting to the whole new diet, it has been a bit of a change.


A bit o' eye candy for the ladies, my training partner Jos.

We first trained together three years ago, and just started back again a few months ago.

He is a great training partner, he is dedicated, trains with intensity, willing to try new routines, lets me know if he can't train, pushes me, knows a lot about supplements, loves bodybuilding as much as me, and he is easy on the eye

And a few pics I have posted but this is for the non-plats

One week out from his first comp three years ago

Ok, so biting the bullet, here are a few pics of me training, I have been sick the last few days..............

hey tat see you doing weighted dips,weighted dips are my fav excersize. I bring my own belt to the gym becuase it does not have weighted belt.
Its the best way to get that inner head to rip out all the way down to the elbow.By far one of the best tri excersizes!

 

[Tatyana]

hey tat see you doing weighted dips,weighted dips are my fav excersize. I bring my own belt to the gym becuase it does not have weighted belt.
Its the best way to get that inner head to rip out all the way down to the elbow.By far one of the best tri excersizes!

Dips, wide grip pull ups, chin - ups.............................

My gym has a lot of old school equipment, including a couple of roman chairs, and one of those squat ones.

My one pet peeve in the gym is watching women with 1.25 - 2.5 kg dumbells, going through the motions of these workouts that are going to do nothing for them.

I have been so tempted to go up to them and say "I am sure you have pushed more weight around carrying home the shopping"

 

[Tatyana]

Not sure what to say about my training this week.

In so many ways it is REALLY REALLY simple, not many exercises at all.

What I am doing is seriously high volume.

Not that many reps, but I am doing 6-10 sets, with very little rest between each set.

First few sets and I am thinking, hmmmmmmmmmmmmmm, maybe I should have gone heavier, then THE BURN sets in.

My bis and chest are aching from yesterday, I am REALLY surprised at how much I can feel this workout.

Best bit though, my training buddy is getting his training mojo back on.

My other exciting new is that I may have a supplements ad, new company, and who knows, may lead to some sponsership.

I had to dig out some old pics to send, and I was really quite surprised at how TINY I looked.

Progress pics are SO important.

This is from two years ago in Feb.

 

[Newgrl08]

Hey Tatyana! I Wish you all the best with your training!

This is a really helpful post, I was wondering about mixing up the weeks a little. Do you have a sample of diet as well? A few days? Thanks!

Power/Rep Range/Shock training, courtesy of Eric Brosser.

My new coach recommended a program like this to me as well, this is what I am going to be taking on in the next week or so.........

I will write this out into a week by week program, need to work out the split next..................




BACK

WEEK 1: POWER



-rack deadlift...3 x 4-6
-bent row...3 x 4-6
-weighted chin...2-3 x 4-6
-CG seated row...2-3 x 4-6

WEEK 2: REP RANGE

-CG weighted chin...2 x 7-9
-WG T-Bar row...2 x 10-12
-dumbell row...2 x 13-15
-pullover...2 x 16-20

WEEK 3: SHOCK

-SUPERSET: pullover/WG pulldown ...2 x 8-10 each
-SUPERSET: stiff arm pulldown/reverse grip bent row...2 x 8-10 each
-DROPSET: CG seated pully row...1 x 6-8, drop, 6-8, drop, 6-8

BIS/TRIS

WEEK 1: POWER

-barbell curl...2 x 4-6
-preacher curl...2 x 4-6
-hammer curl...1-2 x 4-6
-CG bench press...3 x 4-6
-skull crush...2 x 4-6
-single arm dumbell extension...1-2 x 4-6

WEEK 2: REP RANGE

-alternating dumbell curl...2 x 7-9
-cable curl...2 x 10-12
-concentration curl...1-2 x 13-15
-weighted dip...3 x 7-9
-pushdown...2 x 10-12
-kickback...1-2 x 13-15

WEEK 3: SHOCK

-SUPERSET: barbell curl/CG chin...2 x 8-10 each
-SUPERSET: preacher curl/reverse curl...1 x 8-10 each
-DROPSET: cable single arm curl...1 x 8-10, drop 6-8
-SUPERSET: pushdown/CG bench press...2 x 8-10 each
-SUPERSET: reverse grip pushdown/incline overhead extension...1 x 8-10 each
-DROPSET weighted bench dip...1 x 8-10, drop 4-6, drop, 4-6

CHEST

WEEK 1: POWER

-dumbell bench press...3 x 4-6
-incline press...3 x 4-6
-weighted dips...3 x 4-6

WEEK 2: REP RANGE

-incline dumbell press...3 x 7-9
-bench press...3 x 10-12
-flye...2 x 13-15
-cable crossover...16-20

WEEK 3: SHOCK

-SUPERSET: cable crossover/incline smith press...2 x 8-10 reps each
-SUPERSET: incline flye/dips...2 x 8-10 reps each
-DROPSET: machine bench press...1 x 8-10, drop 6-8, drop 6-8

DELTS

WEEK 1: POWER

-military press...3 x 4-6
-WG upright row...3 x 4-6
-"cheat" lateral...2 x 4-6

WEEK 2: REP RANGE

-single arm dumbell press...2 x 7-9
-WG cable upright row...2 x 10-12
-bent lateral...2 x 13-15
-cable side lateral...2 x 16-20

WEEK 3: SHOCK

-SUPERSET: seated side lateral/hammer machine press ...2 x 8-10
-SUPERSET: reverse pec deck/WG upright row...2 x 8-10
-DROPSET: cable front raise...1 x 8-10, drop 6-8

LEGS

WEEK 1: POWER

-squats...4 x 4-6
-leg press...4 x 4-6
-single leg extension...2 x 4-6
-lying leg curl...4 x 4-6
-stiff deadlift...3 x 4-6

WEEK 2: REP RANGE

-leg extension...2 X 7-9
-hack squat...3 x 10-12
-leg press...3 x 13-15
-lunge...2 x 16-20
-seated leg curl...3 x 7-9
-stiff deadlift...2 x 10-12
-single leg lying leg curl...2 x 13-15

WEEK 3: SHOCK

-SUPERSET: leg extension/front squat...2 x 8-10 each
-SUPERSET: leg extension/leg press...2 x 8-10 each
-DROPSET: single leg leg press...1 x 8-10, drop, 8-10
-SUPERSET: lying leg curl/stiff deadlift...2 x 8-10 each
-DROPSET: seated leg curl...2 x 8-10, drop, 6-8

 

[TheOak84]

I have a question, why only one week of each type of workout. Do you think itd be more effective if you did 3 weeks of each?

 

[Tatyana]

I have a question, why only one week of each type of workout. Do you think itd be more effective if you did 3 weeks of each?

You could always try it and see if it works better for you.

This type of undulating periodisation is working really well for me.

There is an issue with doing some of the high volume training I am currently doing for any length of time = overtraining

I can post a few more links to articles about mixing up your training.

 

[highlander555]

I just read the first page of the thread, and I must say-- anyone who knows how many stones they weigh is totally awesome in my book. I'm going to start weighing everything in stones!

"Hey, how heavy is that weight?"
"Oh, it's about 8 stones." (Me practicing )

 

[Chocolate_Thunder]

Progress pics from my phone, sorry about the quality.

Legs were Monday morning, arms shots were about two weeks ago.........

(I had to resize them)

You look as if you could easily kick my ass.