2010 is the year!!!

Time for a fresh start and a new journal.
 
http://www.muscletalk.co.uk/tm.aspx?m=2474302&high=lambrum
 
The goal is still the same, but this time I'm going to be more disciplined and show more determination.  The aim is to reach this goal by Dec 2010.
 
1) Lose the stomach fat and get bodyfat % down to around 10% - 12%.
 
How?  I'm going to try the Hiipac diet that I got from here some time ago.  I've started this today.  I'm also going to follow the advanced training programme from this as the goal at the moment isn't to add muscle mass.
 
I'm also going to swim once a week.
 
2) Bulk up by doing a lean bulk with an appropriate weights routine.
 
Final goal - 94Kg at a bodyfat % of 10-12%.
Current status - 98Kg at a bodyfat % of 20+
 
Short term goals. 
 
W/E - 6/9/2009 (week 36) - 98k, waist 39" 
week 37 - 97k - act 98k
week 38 - 96k - act 97k
week 39 - 95k - act 97k
week 40 - 94k - act 97k (not strict enough on the diet)
week 41 - 93k - act 96k
week 42 - 92k - act 96k
week 43 - 91k - act 95k 
week 44 - 90k - act 95k
week 45 - 89k - act 94k
week 46 - 88k - act 95k
week 47 - 94k - act 94k 
week 48 - 93k - act 95k
week 49 - 92k - act 92k (don't know what happened here).
week 50 - 91k - act 91k
week 51 - 90k - no weigh
week 52 - 89k - no weigh
week 53 - 98k - defo need more control at Christmas.  The last time this can happen!
2010
week 1 - 97k - act 98k
week 2 - 96k - act 97k
week 3 - 95k - act 96k
week 4 - 94k - act 96k
week 5 - 93k - act 96k
week 6 - 92k - act 96k (review diet on return from NY)
week 7 - 91k - no weigh
week 8 - 97k - NY
week 9 - 96k - act 96k
week 10 - 95k
week 11 - 94k
week 12 - 93k
week 13 - 92k
week 14 - 91k
week 15 - 90k (Approximately begining of April)
week 16 - 89k
week 17 - 88k
week 18 - 87k
week 19 - 86k
week 20 - 85k
week 21 - 84k
week 22 - 83k
START BULKING 
 
To reach 83k consume 2100 calories per day.
 
Height: 6'3", 192cm
 
Stopped smoking - 1/03/10 > days without smoking 4 
 

WEEK 38

Mon 14/9/09

BB Bench Press - 20/12, 30/10, 30/10, 30/10 
Pec Dec - 25/15, 25/15, 25/15
Cable Cross Overs - 20/12, 20/12, 20/12
Preacher Curls - 14/12, 14/12, 14/12
Lying Bicep Curls - 8/10, 8/10, 8/10
21's - 6, 6, 6
Ab Crunch Machine - 25/25, 25/25, 25/25, 25/25

Thur 17/9/09
30m treadmill
 
Saturday 19/9/09
Front Pulldown - 25/20, 40/15 40/15, 40/15 (increase)
Low Pully Row - 20/12, 20/12, 25/10, 25/10 (increase)
Rear Pulldown - 40/12, 40/12, 40/12 (same weight)
Tricep Press - 10/12, 10/12, 10/12
Overhead Extension - 10/10, 10/10, 10/10
Single Arm Extension - 8/6, 8/6, 8/6
20m rowing machine 

WEEK 39 - 21-25 Settembre

Monday - 30m treadmill

Tuesday - Chest/Bis 
Machine Press - 20/12, 20/12, 25/10, 25/10 (add lighter warm up)
Pec Dec - 20/15, 20/15, 20/15
Cable Cross Over - 20/12, 20/12, 20/12
Peacher - 20/10, 20/10, 20/10
Lying Curls - 8/10, 8/10, 8/10
21's - 4/21, 4/21, 4/21

No abs (no time)

20m rowing
20m bike

Wednesday - 30m treadmill

Thursday - NO TRAINING, WORKED LATE

Friday - NO TRAINING WORKED LATE

Saturday - Back/Tris 
Front Pulldown - 20/20, 40/12, 45/12, 50/10, 50/10 (increase weight)
Low Pully Row - 25/12, 25/12, 25/12 (increase weight) 
Rear Pulldown - 45/12, 45/12, 45/12 (increase weight)
Single Arm Pulldown - 25/12, 25/12 (same weight) 
Tricep Pushdown - 25/12, 25/12, 25/12 (same weight)
DB Overhead Extension - 12/10, 12/10, 12/10
Single Arm Extension - 8/8, 8/8, 8/8
Crunches - 24/1, 15/1, 10/1, 10/1
Side Crunch - 10/1, 10/1
25m rowing machine 
15m treadmill
 
Sunday - 30m stationary bike

WEEK 40
 
Monday - NO TRAINING - WORKED LATE

Tuesday - Chest/Bis
5m rowing machine. 
Machine Press - 5/20, 25/12, 20/12, 20/12 (maintain 20)
Pec Dec - 20/12, 20/12, 20/12 (increase weight)
Cable Cross Over - 20/12, 20/12, 20/12 (same weight)
Peacher - 10/12, 10/12, 10/12 (increase weight) 
Lying Curls - 8/10, 8/10, 8/10 (same weight)

Crunches - 15, 15, 10, 5
Side crunches - 10

20m rowing
20m bike
 
Wednesday - NO TRAINING - WORKED LATE
 
Thursday - Back/Tris
Front Pulldown - 20/20 front and back, 50/12, 45/12, 45/12 (maintain 45)
Low Pulley row - 25/12, 25/12, 25/12 (increase)
Rear Pull Down - 45/10, 45/10, 45/10 (work to 12 reps)
Tricep machine - 10/12, 15/12, 20/12 (start at 20/12)
 
No more triceps until Dr's check up (just tricep machine)
 
20m rowing
20m stationary bike
 
Friday - NO TRAINING - WORKED LATE
 
Saturday - Legs/Shoulders
Leg Press Machine (like hack squat) 60x20, 110x12 (x3)
Leg extension machine 25x10 (x3)
Change exercise next week
"
"
20m rowing
20m stationary bike
 
New Routine!!! 

Ok, what I'm doing I'm not enjoying... here is the new routine. 
Monday - 30m cardio steady state
Tuesday - Chest/Bis 
Close grip machine press 3x12
Cable Flyes 3x12
Pec Dec 3x12 
Alternate DB curls 3x20
Cable Curls 3x20 
Cruches 4x24
20m hiit
 
Wednesday - 30m cardio steady state
Tuesday - Back/Tris
Deadlift 3x8
Pulldown front 3x10
Low pulley row 3x10
Machine Tricep pushdown.
20m hiit
 
Friday - 30m cardio steady state
Saturday - Legs/Shoulders
Front Squat 3x10 
DB deadlifts 3x12 
Smith Calf raise 3x12 
DB press 3x10
Front raise 3x12
reverse cruches 4x12
20m hiit
 
Sunday - Mountain bike
 
To follow until Christmas and then review.

good luck

Thanks mate!

WEEK 41
 
Monday - Cardio
40m treadmill
 
Tuesday - Chest/Bis - slightly different routine but will go with this...
Inc DB fly - 8/20, 18/10, 18/10, 18/10 (maintain and aim for 12 reps)
Cable Crossovers - 20/12, 20/10, 20/10 (maintain and aim for 12 reps)
Pull overs - 22/6, 20/6, 20/6 (maintain and aim for 12 reps)
Alternate standing DB curls (quick reps) 12/20, 12/20, 12/16 (maintain and aim for 20 reps)
Concentration curls - 10/8, 10/6, 10/6
20m rowing
20m bike
15m sauna
10m turkish bath
 
Wednesday - Cardio
15m cross trainer
25m bike
 
Thursday - Back/Tris
5m rowing
deadlifts - 40/10, 40/10, 40/10 (increase)
front pulldown - 50/10, 50/10, 50/10 (increase)
low pulley row - 30/10, 30/10, 30/10 (maintain)
close grip bench - 24/10. 24/10, 24/8 (maintain)
rope push down - 25/10, 25/10
20m hiit
15m turkish bath
 
Great Session!!!  Keep to this and keep the weights lower with really good form increase by very small increments.
 
Friday - Cardio
30m rowing machine
 
Saturday - Legs/Shoulders
5m rowing machine
Front Squat - bar/12, 6/8, 10/8, 12/8, 14/8
DB SLDL - 18/8 (x3)
Calf Machine - 20/12, 25/12, 30/12
Military Press - 14/8 (x3)
Front Raise - 8/16, 8/12, 8/12
Crunches - 15, 10, 10, 10
20m hiit on treadmill
10m sauna + 10m turkish bath.
 
Sunday - Cardio
40m Mountain Bike
 
FULL WEEK OF CARDIO!!!
 

WEEK 42

Monday - Cardio
30m bike at home.
 
Tuesday - Chest/Bis - fcked up order due to availability of equipment.  Also some serious pain in the elbow...
BB Bench Press - 20/15, 30/10, 30/8, 30/8 (=)
Cable Crossovers - 20/12, 20/12, 20/12 (=)
Alternate standing DB curls (quick reps) 12/24, 12/20, 12/20
Inc DB fly - 16/10, 16/8, 16/8  
Cable curls - 15/15, 20/15, 25/12
20m treadmill hiit
10m sauna 
Look at alternative chest exercises until elbow is fixed.
 
Thursday - Back/Tris
deadlifts - 20/15, 45/10, 45/10, 45/10 (increase)
front pulldown - 60/8, 55/8, 55/8 
low pulley row - 30/10, 30/10, 30/10 (maintain)
close grip bench - 20/10, 20/10, 20/8
rope push down - 20/10, 20/10, 20/10 
20m hiit treadmill
 
Friday - No training Migraine.
 
Saturday - Legs/Shoulders.
Front Squat - Bar/12, 10/8, 10/8, 10/8
DB SLDL - 20/8, 20/8, 20/8
Calf Press - 35/10, 35/10, 35/10
Cable side lats - 5/12, 5/12, 5/12
BB front raise - Bar/12, 2/10, 2/10
Crunches - 15, 10, 10, 10
30m rowing
Turkish - 15m

WEEK 43

Monday - Cardio 
No training, late home from work. 
 
Tuesday - Chest/Bis
Machine Press - 15/12, 30/8, 30/8, 30/8
Pec Dec - 35/8, 35/8, 35/8 
Cable Crossovers - 20/8, 20/8, 20/8
Maintain and increase reps due to fcked up arm 
Alternate standing DB curls (quick reps) 12/24, 12/24, 12/20 
Cable curls - 20/10, 20/10, 20/10 
20m treadmill hiit
10m sauna 
5m turkish
Wednesday - Cardio.
30m bike at home
Wednesday - cardio.
30 bike at home.
 
Thursday - Back/Tris
deadlifts - 20/12, 50/10, 50/10, 50/10 (maintain)
front pulldown - 20/20, 55/8, 55/8, 55/8 (maintain) 
low pulley row - 30/10, 30/10, 30/10 (maintain) 
push down - 15/12, 15/12, 15/12, 15/12, 15/12 
20m hiit treadmill
10m sauna.
 
Friday - 30m cardio
 
Saturday - Legs/Shoulders.
Front Squat - Bar/12, 10/10, 10/10, 10/8
DB SLDL - 20/10, 20/10, 20/8
Calf Press - 35/10, 35/10, 35/10
Cable side lats - 5/12, 5/12, 5/12
BB front raise - Bar/12, 4/6, 4/6, 4/6 
Crunches - 15, 10, 10, 10
20m hiit
sauna - 10m
turkish - 5m
 
Sunday - 40m Cardio on Moutain Bike

WEEK 44

Monday - Cardio  
30m bike at home  
 
Tuesday - Chest/Bis
Machine Press - 15/12, 35/6, 35/6, 35/6
Pec Dec - 35/12, 35/12, 35/10 
Cable Crossovers - 20/12, 20/10, 20/10  
Alternate standing DB curls (quick reps) 12/20, 12/20, 12/16 
Cable curls - 20/10, 20/10, 20/10 
20m treadmill hiit
10m sauna 
 
Wednesday - Cardio.
30m
Thursday - Cardio.
30m
 
Friday - Back/Tris.
Deadlift - 16/12, 50/10, 50/10, 50/10
Pulldown rear - 30/12, 60/6, 60/6, 60/6
Low Pully Row - 40/6, 40/6, 40/6
Rope pulldown - 10 (different stack)/12, 10/10, 10/10, 10/10, 10/10
20m hiit
 
Saturday - Legs/Shoulders
Front Squat - bar/12, 12/10, 12/10, 12/10
DB deads - 18/10, 18/10, 18/10
Cable Side lats - 5/8, 5/8, 5/8
Front Raise BB - bar - 12, 5/10, 5/6, 5/6
Crunches 3x10
hiit 20m
sauna 20m
 

WEEK 45

Monday - Cardio
30m

Tuesday - Chest/Bis
Machine Press - 15/12, 35/6, 35/6, 35/6
Pec Dec - 40/8, 40/8, 40/8 
Cable Crossovers - 20/12, 20/10, 20/10  
Alternate standing DB curls (quick reps) 12/20, 12/20, 12/16 
Cable curls 1 arm - 15/6, 15/6, 15/6
20m treadmill hiit
10m sauna 
 
Wednesday - Cardio
30m bike
 
Thursday - Back/Tris
Deadlift - 20/12, 55/10, 55/10, 55/10
Pulldown rear - 30/12, 50/10, 50/10, 50/10
Low Pully Row - 30/8, 30/8, 30/8 
Pushdown - 15/10 x 5 
20m hiit
10m sauna
10m turkish
 
Friday - Cardio
30m
 
Saturday - Legs/Shoulders
Front Squat - bar/12, 15/8, 15/8, 15/8
DB deads - 20/8, 10/8, 20/8
Cable Side lats - 5/8, 5/8, 5/8
Front Raise BB - bar - 12, 6/6, 6/6, 6/6
Calf press machine - 35/12, 30/12, 30/12 
Crunch Machine - 25/12, 25/12, 25/12, 25/12
hiit 20m
sauna 20m
turkish 20m

WEEK 46

Monday - Cardio  
30m bike at home  
 
Tuesday - No training

Wednesday - Chest/Bis
Machine Press - 20/12, 30/10, 30/10, 30/8
Pec Dec - 30/10, 30/10, 30/10 
Cable Crossovers - 20/12, 20/10, 20/10  
Alternate standing DB curls (quick reps) 12/20, 12/20, 12/20 
1 arm cable curls - 15/8, 15/8, 15/8 
20m treadmill hiit
 
Thursday - Back/Tris
Deadlift - 40/12, 50/10, 50/10, 50/10 quick sets. 
Pulldown rear - 30/12, 55/10, 55/8, 55/8
Low Pully Row - 30/8, 30/8, 30/8 
Pushdown - 15/10 x 5 
20m hiit
10m turkish 
 
Saturday - Legs/Shoulders
Front Squat - bar/12, 20/6, 20/6, 20/6
DB deads - 20/10, 10/8, 20/8
Cable Side lats - 5/10, 5/8, 5/8
Front Raise DB - 6/20, 6/20, 6/20
Calf press machine - 30/12, 30/12, 30/12 
Crunch Machine - 25/12, 25/12, 25/12, 25/12
hiit 20m
sauna 10m

WEEK 47

Monday - Cardio  
30m bike at home  
 
Tuesday - Chest/Bis
Machine Press - 20/12, 30/10, 30/10, 30/8
Pec Dec - 30/10, 30/10, 30/10 
Cable Crossovers - 20/12, 20/10, 20/10  
Alternate standing DB curls (quick reps) 12/20, 12/20, 12/20 
1 arm cable curls - 15/8, 15/8, 15/8 
20m treadmill hiit
10m sauna
5m turkish
 
Wednesday
30m cardio
 
Thursday
30m cardio
 
Friday - Back/Tris
Deadlift - 16/12, 50/10, 50/10, 50/10 quick sets. 
Pulldown rear -50/10, 50/10, 50/10
Low Pully Row - 30/10, 30/10, 30/10 
Pushdown - 15/10 x 5 
20m hiit 

Saturday - Legs/Shoulders
Front Squat - bar/12, 20/6, 20/6, 20/6 
SL deads - 20/10, 26/8, 26/8 
Military Press - bar/12, 10/5 x 3 
Side Lats - 8/10 x 3 
Calf press machine - 30/12, 30/12, 30/12 
Crunch Machine - 30/10 x 3 
hiit 20m
sauna 10m 
turkish 5m
   
 

Hey man good stuff at the moment. How you feeling with it all? Is your body starting to react and change a little bit yet?

ste's new journal
Lets get it on..  

Alright mate.  Yeah, I'm starting to see some results now.  I was stuck at about 96k for a while but now the weight is starting to shift nicely.  Bad timing so close to Christmas though...

Really interesting thread you posted the other day.  I'm looking for full body workouts and similar as we speak lol!  I've been thinking about how you could recreate that type of workout in the gym and have a sneaky feeling that super slow sets with strict form might be the way.

How's training going for you?  Got any good advice of your gymnast mates?

WEEK 49

Monday - Cardio  
30m   
 
Tuesday - No training working late. 
 
Wednesday - Chest/Bis
Bench Press - 20/12, 30/8 x 3
Inc DB fly - 16/8 x 3
Cable Cross Over - 20/8 x 3
BB curl - 20/6 x 3
Conc curl - 8/8 x 3
20m hiit
 
Thurs - Back/Tris
Deadlift - 40/12, 55/10 x 3
Pulldown - 30/12, 55/8 x 3
Cable Row (high) - 45/8 x 3
Pushdown - 15/12 x 3
20m hiit
10m sauna
5m turkish

Friday - no training worked late.
 
Saturday - legs and shoulders
Front Squat - Bar 12, 20/6 x 3
BB SLDL - 30/10 x 3
Arnold Press - 8/10 x 3
Seated Side Lat raises - 8/10 x 3
Calf Press - 30/12 x 3
Ab crunch - 30/12 x 3
20m hiit
5 min stretching
10m turkish
10m sauna
 
 
 

WEEK 50

Monday - Chest/Bis
Warm Up - Cable Cross Overs - 10/15, 15/12
Bench Press - 40/6, 40/6, 40/5 
Inc DB fly - 16/8 x 3
Cable Cross Over - 20/8 x 3
BB curl - 20/6 x 3
Conc curl - 12/8 x 3
20m hiit
Slight pain on Bench from elbow.
 
Tuesday - No training - Gym Closed for holiday immaculato.
 
Wednesday - No training - working late.
 
Thurs - Back/Tris.
Deads - 40/10, 60/6 x 3
Pulldown - 30/12, 55/8 x 3
Low Pully Rows - 35/8 x 3
Rope pushdowns - 15/8, 10/10 x 2
20m hiit
10m sauna
5m turkish
 
Friday - No training - worked late.
 
Saturday - Legs/Shoulders.
Front Squat - Bar/10, 20/6 x 3
SLDL - 40/8 x 3
Arnold Press - 10/12, 14/6 x 3
Cable Side Lats - 10/8 x 3
Calf Press - 30/12 x 3
Ab crunch - 40/12 x 3
20m hiit
10m sauna
5m turkish
 

Week 53
1st week back after Christmas.  Managed to remain disciplined at the begining but let it go towards the end.  I was weighing 94kg up until the 2nd of Jan.  Now waiting for the saturday weigh in...

Thursday - Back/Tris
Deadlifts - 20/12, 60/6 x 3
Pulldown rear - 30/12, 55/8 x 3
Low Pully Row - 35/8 x 4
Pushdowns - 15/12 x 3

20m hiit
10m sauna
10m turkish
 
Saturday - Legs/Delts
Front Squat - Bar/10, 20/6, 20/5, 20/5
SLDL - couldn't do due to pain/tightness in left hamstring.
Calf Press Machine - didn't have time.
Abs - didn't have time.
Arnold Press - 10/12, 12/10, 14/8
Side Lats - 8/6 x 3
 
20m hiit
10m sauna
 
Start with decending sets for 2010.
 

WEEK 2

Monday - 30m treadmill

Tuesday - Chest/Bis
Inc DB BP - 12/15, 16/12, 20/8, 22/5, 24/4 (loved doing these again, no pain from elbow).
Cable Cross Overs - 20/10 x 3
Pec Dec - 25/10 x 3
New Routine for week 3.
20m hiit
15m sauna

Wednesday - 30m treadmill
 
Thursday  - PULL
Deadlift - 20/15, 60/8 x 3
SLDL - 30/8 x 3
Upright Row - 14/8 x 3
BB Curl - 14/8 x 3
Pull down Rear - 25/15, 55/8, 55/8, 55/6
20m hiit on bike
10m turkish
Great workout!  This is the way forward.  Lower weights with great form.
 
Friday - 30m treadmill
 
Saturday - PUSH
Front Squat - 10/12, 12/10, 15/8, 20/6
Inc DB Press - 12/12, 16/10, 20/8, 22/6
DB Press - 12/12, 14/8, 16/6, 16/5
CG Bench Press - 20/12, 26/6, 26/6, 26/6
20m hiit
10m sauna
10m turkish