Tat's DON'T GET FAT offseason journal

[Tatyana]

How low for how long now?

About 10 weeks plus or minus a week........

I run 3 days low, one day high, or a re-feed.

I do mix it up a bit, based on how I am feeling, so I did run a three day high carbs.

I also make sure that I get in one day of much higher calories at least once a week, and this could be either high carbs or high fat.

One more week, me thinks, I have been reading that low carb diet can suppress thyroid function, so metabolic rate will decrease, which will not help with any fat burning.

 

[Tatyana]

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

 

[Mandy Polk]

I did P/RR/S last year.

What are your carb counts on the low days?

 

[velvett]

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)

Wow, you have some gorgeous legs - I have a total leg fetish men, women all kinds of athletes, I'm pretty sure it comes from figure skating, great shape and definition they're beautiful.

 

[Tatyana]

I did P/RR/S last year.

What are your carb counts on the low days?

Carbs are 50 -70 g mostly from veggies, carbs in PB........

Protein is 200 g

Fat is about 90 g

Have you done the 'Palumbo' style diet?

I am meeting with my new coach in a week, so I am going to be giving him what I think I would like to do, and then we will be working it out from there.

This is him, Lee Williams, another nattie, and a pic of him just out from an IFBB comp in China, and one of him in China...............

 

[Tatyana]

Wow, you have some gorgeous legs - I have a total leg fetish men, women all kinds of athletes, I'm pretty sure it comes from figure skating, great shape and definition they're beautiful.

Thanks!

I will be putting up loads of pics of all sorts of stuff, I think threads are FAR more interesting with pics to look at

 

[jenscats5]

Thanks!

I will be putting up loads of pics of all sorts of stuff, I think threads are FAR more interesting with pics to look at

Yayyyy more pics!!

Looking forward to reading along....I have the same issue with my legs (un-even) due to a torn ACL in 2006.....this off-season I need to focus on my legs big time....

 

[Tatyana]

Yayyyy more pics!!

Looking forward to reading along....I have the same issue with my legs (un-even) due to a torn ACL in 2006.....this off-season I need to focus on my legs big time....

Ruptured achilles from a bike accident in Sept 2006, repaired in October 2006..............

Do you find that there is a psychological aspect to 'pushing yourself' with your legs now?

I have been really fortunate to have a great physio on the NHS who specialises in lower limb injuries, and the hospital I work in (where I have had most of my physio), had a lower limb clinic that I went to once a week to do exercises etc.

I will check with some of the lads I train with to see if I can put their pics up in here as well, bit o' eye candy for the ladeeeeeeeeeez

 

[jenscats5]

Ruptured achilles from a bike accident in Sept 2006, repaired in October 2006..............

Do you find that there is a psychological aspect to 'pushing yourself' with your legs now?

I have been really fortunate to have a great physio on the NHS who specialises in lower limb injuries, and the hospital I work in (where I have had most of my physio), had a lower limb clinic that I went to once a week to do exercises etc.

I will check with some of the lads I train with to see if I can put their pics up in here as well, bit o' eye candy for the ladeeeeeeeeeez

Pschological aspect, yes.....my knee isn't as stable as it was orignally - feels like it'll give out a lot of the time & that makes me a tad bit nervous. I'm afraid of it giving out & hurting myself again - so I understand that part very well. And my orthopedist is done with me & so is PT - so I have to push myself.....

 

[Gymgurl]

Pschological aspect, yes.....my knee isn't as stable as it was orignally - feels like it'll give out a lot of the time & that makes me a tad bit nervous. I'm afraid of it giving out & hurting myself again - so I understand that part very well. And my orthopedist is done with me & so is PT - so I have to push myself.....

I also can totaly relate to that with my ankle! Makes you very cautious once you hurt something