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 - act 96k
week 11 - 94k - act 95k
week 12 - 93k - act 95k
week 13 - 95k - act 95k
week 14 - 94k - act 95k
week 15 - 93k - act 94k 
week 16 - 92k - no weight
week 17 - 91k - act 95k (good considering weight gained 2k during week off)
week 18 - 94k - act 95k
week 19 - 93k - act 95k
week 20 - 92k - act 95k
week 21 - 91k - act 95k - waist 38"
week 22 - 90k - act 94k - waist 37.5"
week 23 - 93k - act 94k
week 24 - 95k (new york) 
week 25 - 94k - act 94k!!!
week 26 - 93k - act 93!!!
week 27 - 92k - act 93k
week 28 - 91k - act 93k
week 29 - 90k - act 92k
week 30 - 91k - act 91k!!!
week 31 - 90k - act 91k
week 32 - 90k - act 91k
week 33 - 89k - act 91k
week 34 - 88k - act 92k
week 35 - 87k - act 92k
week 36 - 85k - act 92k
week 37 - 91k
week 38 - 90k
week 39 - 89k
week 40 - 88k
week 41 - 87k
week 42 - 86k
week 43 - 87k
     
 
To reach 83k consume 2100 calories per day.
 
Height: 6'3", 192cm
 
Stopped smoking - 25/07/10 > days without smoking 1  
 

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?

Hello my friend, I see you're back again.

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

WEEK 3

Monday - No training due to working late

Tuesday - PULL
Deadlift - 40/12, 60/10x3
SLDL - 40/8x3
Upright row - 20/6x3
BB Curl - 20/8x3
Pulldown - 30/12, 55/6x3
20m hiit
10m sauna
 
Wednesday - No training due to work
 
Thursday - No training due to work
 
Friday - 45m SS Cardio
 
Saturday - PUSH
Front Squat - Bar/12, 10/10, 15/8, 20/6
Inc DB Press - 14/12, 20/10, 22/8, 24/4
Arnold Press - 10/8 x 3
Pushdown - 15/12, 20/8 x 2
20m hiit
10m sauna
10m turkish

WEEK 4

Monday - 30m Cardio
 
Tuesday - No training
 
Wednesday - No training
 
Thursday - PULL
Deadlift - 10/15, 30/12, 50/8, 60/6, 60/6
SLDL - 30/8 x 3
Upright Row - 20/6 x 3
BB Curl - 20/8 x 3
Front Pulldown (palms up) 30/12, 50/8 x 3
20m hiit
10m sauna
10m turkish
 
Friday - 30m cardio
 
Saturday - PUSH
Front Squat - Bar/12, 10/10, 15/8, 20/6
Inc DB Press - 14/12, 22/8, 24/6, 24/6
Arnold Press - 12/8, 14/5, 14/5
Push downs - 10/12, 15/10, 20/8, 20/8
20m hiit
10m turkish
10m sauna
 

WEEK 5

Monday - No training

Tuesday - PULL

Deadlift 20/12, 40/10, 50/8, 60/6
SLDL 20/12, 30/10, 35/8, 40/6
Upright Row 15/10 x 3
BB Curl 15/10 x 3
Pulldown (underhand grip) 30/12, 45/8 x 3
20m hiit
10m sauna
 
Thursday - PUSH
 
Front Squat - 10/12, 15/10, 16/8, 20/6
Inc DB - 14/12, 20/10, 22/8, 24/6
Arnold Press - 14/6 x 3
Tricep Pushdown - 15/12, 20/8 x 3
20m hiit
10m sauna
 
Saturday - PULL
 
Deadlift 20/12, 40/10, 50/8, 60/6
SLDL 20/12, 30/10, 35/8, 40/6
Upright Row - 14/10, 16/8, 18/6
BB Curl - 14/10, 16/8, 18/6
pulldown (underhand grip) 30/12, 40/10, 50/8, 60/6 
20m hiit
10m sauna  
10m turkish

WEEK 6

No training at start of week due to work and dentist.

Friday - 45m steady state cardio on treadmill

Saturday - PULL
Deadlift - 26/12, 40/10, 50/8, 60/6
SLDL - 26/12, 30/10, 36/8, 40/6
Upright rows - 10/12, 14/10, 16/8, 20/6
BB Curl - 10/12, 14/10, 16/8, 20/6
Pulldowns (narrow grip front) - 35/12, 45/10, 55/6, 55/6
45m cardio on treadmill.
10m sauna
10m turkish

WEEK 7 OUT DUE TO TOOTHACHE
 
WEEK 8 IN NYC

WEEK 9

Monday - No training Worked late

Tuesday - PULL
20m hiit
turkish/sauna
 
Saturday - PUSH
20m hiit
turkish/sauna

PULL
Deadlift - 26/12, 40/10, 50/8, 60/6
SLDL - 26/12, 30/10, 36/8, 40/6
Upright rows - 10/12, 14/10, 16/8, 20/6
BB Curl - 10/12, 14/10, 16/8, 20/6
Pulldown (underhand grip) 30/12, 40/10, 50/8, 60/6 
20m hiit

WEEK 10
Monday - 30m cardio
Tuesday - missed
Wednesday - missed
Thursday - PULL
Friday - 30m cardio  
  
WEEK 11
Monday - missed
Tuesday - PULL  
Wednesday - 30m cardio 
Thursday - PUSH
Friday - missed
Saturday - PULL
 
WEEK 12
Monday - 30m cardio
Tuesday - PUSH
Wednesday - 45m cardio
Thursday - PULL + 30m cardio
Friday - 45m cardio
Saturday - PUSH + 45m cardio
Sunday - Swimming
 
WEEK 13
Monday - No Training
Tuesday - PULL (hiit due to time), increase on bicep curls/upright row, 16/10, 18/8, 20/6, 20/6 feels a good weight.
Wednesday - No Training
Thursday - No Training
Friday - 60m cardio
Saturday - swimming as gym closed
 
WEEK 14
Monday - No Training
Tuesday - PUSH
Wednesday 45m cardio.
Thursday - PULL
Friday - 60m cardio
Saturday - PUSH + 60m cardio
Sunday - swimming 
 
New Training Routine.
Going to try a whole body after reading about UHT.
Also going to take it easy on the weights.  I'm getting a little concerned about wear and tear on my joints now that I'm 36.  So from now on lighter weights in a slow controlled motion with emphasis on contraction.  Weights will remain the same for the time being as I concentrate on losing weight.
 
SQUAT - 10K/12, 15/10, 17.5/8, 20/6
BENCH PRESS - 20/12, 30/10, 35/8, 37.5/6
ROMANIAN DEADS - 30/12, 35/10, 37.5/8, 40/6
DB SHOULDER PRESS - 12/12, 14/10, 16/6, 16/6
EZ CURLS - 10/12, 15/10, 17.5/8, 20/6
PULLDOWN - 35/12, 40/10, 45/8, 50/6
WEEK 15 
Monday - No Training
Tuesday - WHOLE BODY + HIIT 
Wednesday - 60m cardio 
Thursday - WHOLE BODY + HIIT 
Friday - 60m cardio
Saturday -  WHOLE BODY + HIIT 
Sunday - 
 
WEEK 16
Monday - No Training
Tuesday - 60m cardio
Wednesday - WHOLE BODY + HIIT
Thursday -
Friday -
Saturday -
Sunday -
* Substitute Bench with incline bench - 20/12, 30/10, 35/8, 37.5/6 
 
WEEK 17
No training as parents were visiting.
Sunday - Swimming - very hard session, need to work on fitness.  1400m but instead of 1.30/100m with 30 sec rest had to rest every 50m for 30 sec!!!

WEEK 18 - Experimenting with High Frequency Training.  
 
Squat - 10kg x 15 (3 sets)
Inc Bench Press - 20kg x 15 (3 sets)
Seated DB Press - 8 x 15 (3 sets)
Romanian Deadlift - 15kg x 15 (3 sets) 
Pull down - 40 x 15 (3 sets) weight could increase... 
 -
Monday - 35m cardio, treadmill
Tuesday - WHOLE BODY (rest 2m between sets) + 20M HIIT
Wednesday - 45m cardio
Thursday - WHOLEBODY (rest 1.30 between sets) + 20M HIIT
Friday - 45m cardio
Saturday - WHOLEBODY (rest 1.15 between sets) + 20M HIIT
Sunday - moutain bike.

WEEK 17 - 95KG
 

 

 

 

 

 
GOAL!!!
 

WEEK 19

A bit of a disaster this week, due to working late and not a great diet.

Thursday - WHOLEBODY (60s rest between sets) + 20m hiit with the incline of 2.

No training until Monday as in Berlin.

WEEK 20

Tuesday - WHOLEBODY (60 sec rest) + 20m hiit at 6/12kmh.
Wednesday - 45m cardio
Thursday - WHOLEBODY (45 sec rest) +20m hiit
Friday - 45m cardio

WEEK 21

Tuesday - WHOLEBODY (45 sec rest) PHASE II - added 2 sets to each exercise.  Last two sets were generally 10 reps as 15 was failure.
+ 20m ssc on treadmill.
Wednesday - 45m cardio
Thursday - WHOLEBODY + 20M HIIT
Friday - 45m cardio
Saturday - WHOLEBODY (managed 15 on the 4th set all except chest and shoulders, 5th set was all 10).  20m hiit + abs stretching and sauna/turkish
Sunday - Swimming 1hr.
 
Swimming was good but highlighted the need for improved fitness.  Was aiming for 100m/1.50 @ 30 but was way off this!  Hit the target on the first set but deteriated from there on.  Aim is to achieve this by end August.

WEEK 22

Monday - 45m SSCV
Tuesday - WHOLEBODY (reached 5x15 on everything except Chest, Shoulders and Back 2 sets were of 10).  15m hiit.
Wednesday - No Training Bank Holiday
Thursday - 60m a.m. fasted sscv + WHOLEBODY (reached 12, 11 reps on Chest, Shoulders and Back) + 20m hiit (+1 incline) + sauna and turkish.
Friday - 60m a.m. fasted sscv + 60m SWIMMING (awesome swim! almost did the 30 secs rest apart from the last 300 when I was sharing lane with some really slow guys who kinda screwed things up).
Saturday - 60m a.m. fasted sscv + WHOLEBODY (FROM JASON LASEK BB.COM) + 20m intervals 30 slow + 60 fast (7 and 11) + 10m sauna + 5m turkish.
Sunday

94K

Moobs have gone down a bit as has the waist.

CHANGE OF EXERCISES FOR THE WHOLEBODY WORKOUT....

Exercise Week 1 Week 2 Week 3 Week 4
Incline Hammer Strength Chest Press 3x12 3x15 3x20 3x25    - 12k 
Standing Pull Downs 3x12 3x15 3x20 3x25 - 6465 (increase weight)    
Narrow Grip Seated Row 3x12 3x15 3x20 3x25 - 15 increase weight
Seated Shoulder Raises 3x12 3x15 3x20 3x25 - 8k
One Arm Standing Tricep Press 3x12 3x15 3x20 3x25 - substituted for pushdowns - 15
Seated One Arm Curls 3x12 3x15 3x20 3x25 - 10k - substitute for 2 arm next session.
Wide Grip Lat Pull Downs 3x12 3x15 3x20 3x25 - 35k increase weight
Step Ups 3x12 3x15 3x20 3x25 - 10k (needs practice)
Seated Quad Extensions 3x12 3x15 3x20 3x25 - 15 increase weight
Hamstring Curls 3x12 3x15 3x20 3x25 - 15 increase weight
Seated Independent Calf Press 3x12 3x15 3x20 3x25 - 15 increase weight
Seated Leg Press 3x12 3x15 3x20 3x25 - 50k increase weight
 
 

Good work mate

My journal

WEEK 23

Monday - 30m interval on treadmill
Tuesday - No training
Wednesday - 30m interval on treadmill
Thursday - WHOLEBODY + 30m interval on treadmill
Friday - NEW YORK

WEEK 25
Week 1: 3x12
Incline Hammer Chest Press - 12kg
Standing Pulldowns - 30 (on lighter stack)
Tricep Pushdowns - 30 (on lighter stack)    
Seated Shoulder Raises - 8kg 
Incline DB curls - 8kg
Wide Grip Lat Pulldowns - 35
Low Pully Row - 20 
Leg Press - 70
Seated Quad Extensions - 15
Hamstring Curls - 20
Calf Press - 20
Ab Crunch - 20
 
Monday - No Training (Late at work)
Tuesday - Full Body + 30m intervals
Wednesday - 45m SSCV
Thursday - Full Body + 20m intervals
Friday - 45m SSCV
Saturday - am 60m SSCV, pm Full Body + 20m intervals (30s@7km/h, 60s@10/11km/h).
Sunday - Swimming

 

WEEK 26

Monday - 45m SSCV
Tuesday - WHOLEBODY (3x15, completed on most exercises) + 20m intervals + 10m sauna.
Wednesday - 45m SSCV
Thursday - No training worked late
Friday - No training interview
Saturday - WHOLEBAODY + 20m intervals.
Sunday - Swimming (completed in 50, recommended 45-60).  Need better technique.

WEEK 26

Monday - No Training
Tuesday - Full Body + 20m intervals.
Wednesday - No Training (work)
Thursday - New Full Body + 20m intervals.
 
Full Body (30s rest)
Bench Press - 30/12, 30/10, 30/8
Front Squat - 10/10 x 3
Standing Pull Down - 35/12 x 3
Standing Side Lats - 8/12 x 3
Pushdowns - 35/12 x 3
Seated DB Curls - 8/10 x 3
Seated Row - 25/12 x 3
Pull Downs (front) 35/12 x 3
Ab Crunches - 35/12 x 3
 
Friday - 30m intervals