Tat's DON'T GET FAT offseason journal

[Tatyana]

I am planning on getting a new thermometer soon, I had too old mercury ones, they seem to have done something odd and no longer work, and I love digital read outs.

Right now I am eating a really varied diet, and not that concerned about macronutrient cycling, just eating my maintainance calories.

So for example I just had some miso soup, tofu and corn cakes (like rice cakes but made with corn, YUM). That combo would not work on a comp diet as their is quite a bit of fat in tofu, and mine is a smoked one with seeds in it as well.

The fat and carb combo would be a NO NO while dieting, but right now I am working on putting on as much muscle as possible in a short time, so loads of rest, more calories, intense training, wide range of foods.

I am taking advantage of the fact that I had been dieting for about 4 months, and it is a period of great anabolism if you take advantage of it.

I am sorting out a new coach right now, and I don't think he is very keen on the low carbs thing.

I am considering a different type of macronutrient cycling, and I also want to read Nelson Montana's book before I plan out next year.

I consider myself fortunate in that I have never 'dieted' as most women have, and I am really concerned with metabolic damage/losing muscle, so I do refuse to do anything that may induce that, like really low calories or running low carbs for far too long.

It is far more fun and easier to keep the metabolism cranked up and being able to eat a decent amount of calories while dieting (for me it is usually around 1800-2000), than drop them to around 1000-1200 as I think far too many women do.

 

[Tatyana]

Shock Chest and Biceps

This week I will mostly be doing supersets and dropsets......

I was supposed to do cable cross-overs but on both sets of our double cables, one is broken sooooooooooo

Machine Pec Dec

20 kg/44 lb x 8/7

Superset with

Smith machine incline bench press

30 kg/66 lb x 8/5

25 kg/55 lb x 8

(did an extra set as 30 kg was tooooooo heavy on the second set, didn't rest between the two supersets, DOH)


Incline dumbell flys

12 kg/26 lb x 10/10

Superset with:

Dips

My body weight x 7/7

Probably could have gone heavier on flys, but the 14 kg dumbells have gone walkabout in the gym

Machine Bench Press - dropsets

30 kg/66 lb x 10
25 kg/55 lb x 8
20 kg/44 lb x 8

BICEPS

Barbell bodydrag curls - Olympic bar

20 kg/44 lb x 10
25 kg/55 lb x 8

Supersetted with

Close grip chin ups

My bodyweight x 6/5

Preacher curls - Hammerstrength plate loading

20 kg/44 lb x 10/8

Superset with

Reverse curls

16 kg/35 lb x 10/8

I really didn't want to do anything else, however having to post what I am doing had me do some

ABS

Swiss ball pull ins

3 sets x 15/14/13


Swiss ball rotating crunches

4.5 kg/10 lb x 16/16/16

No training buddy tonight, he was stuck in traffic coming back from France

 

[Tatyana]

Legs - Shock

This workout was TOUGH and felt awesome..........really quick too

Warm up - 10 min on bike

Warm up - 20 kg/44 lb x 20 front squats

Leg extensions - Hammerstrength Plate Loading

15 kg/33 lb x 10/8

superset with -

Front squat - Olympic Bar

50 kg/110 lb x 10/8

Leg extensions

15 kg/33 lb x 8/8

superset with -

Leg Press - cybex plate loading 45 degree

160 kg/352 lb x 10/10

Dropset single Leg Press - Cybex

80 kg/176 lb x 8
60 kg/132 lb x 10 for each leg

Laying Leg Curl - Hammerstrength plate loading

40 kg (20 kg side)/88 lb (44 lb) x 10/8

Superset with -

Stiff leg dead lift - Olympic bar

50 kg/110 lb x 10/8

Dropset Seated Leg Curls - Machine

60 kg/132 lb x 8

45 kb/100 lb x 8

Seated calf raises - Hammerstrength plate loading

50 kg/110 lb x 12/10

superset with

Standing calf raises - machine

50 kg/110 lb x 12/12

I wonder how I will be feeling tomorrow.................

 

[musclemom]

Re: Legs - Shock

This workout was TOUGH and felt awesome..........really quick too

...

I wonder how I will be feeling tomorrow.................

Maniac, I can TELL you how I'd feel, like I'd need someone to carry my ass up and down the stairs to get to the bathroom, then I'd need a pulley up over the toilet to ease myself down I wouldn't be able to bend my legs.

I do deadlifts and my legs are screwed up for two days, minimum.

 

[Bikini Mod]

You are simply MAD.... supersets, pre-exhausting, drop-sets... nearly every single workout we would employ some of these principles. We would be DEAD, but well worth it as the results were GREAT.

*sigh* I remember back in the day when we would train like that.

 

[Tatyana]

I am actually feeling pretty good, glutes were a wee bit sore for awhile, and my traps are sore oddly enough.

I have planned my rest days quite carefully, I do need them.

I am going to have to start adding cardio into the mix as well.

 

[Tatyana]

Shock - Back, Tris and Abs

I was on-call last night in the hospital, didn't get any sleep, managed a 4 hour nap in the afternoon though.

Still working out what weights are best, could go a bit heavier, but these supersets............not a lot of time to do them, but seriously hammer the body.

10 min walking on incline, quick pace

Dumbell Pull-overs

12.5 kg/27.5 lb x 11

16 kg/35 lb x 11

Superset with -

Wide Grip Cable Pull-Downs (used a different stack, not sure of what the plates are exactly, kg or lb, and they are marked with numbers, so this is an estimation)

40-50 kg/100-115 lb x 11/14

Stiff Arm Cable Pull-Downs

16 kg/35 lb x 10/10

Superset with -

Reverse grip barbell bent over rows Fixed cybex barbells

36 kg/80 lb x 10/8

Close grip seated cable rows - dropsets

48 kg/106 lb x 8

42 kg/92 lb x 8

36 kg/79 lb x 8

TRICEPS

Close grip Bench - Olympic bar

30 kg/66 lb x 10

35 kg/77 lb x 9

Superset with -

Cable Press down - V-bar

35 kg/77 lb x 10/10

Reverse Cable Press-Down - Straight bar

20 kg/44 lb x 8

Superset with -

Incline Overhead Xtensions

20 kg/44 lb x 8

Bench Dips - Dropsets

15 kg/33 lb x 12
10 kg/22 lb x 8
No weight x 6

ABS

Cable Crunches

50 kg/110 lb x 15
55 kg/121 lb x 15
60 kg/132 lb x 15

Side Kneeling Cable Crunches - Serratus (haven't done these before so went light to get the form and feeling)

12 kg/26 lb x 15/15/15/side

STRETCH

This thread really needs more pics, too many words

 

[chazk]

yes more pics! post um for non plats.
I used to be a plat

 

[Tatyana]

Shock - Delts

This was meant to be a rest day, but as I am working tomorrow, and there is a good possibility I will not be training on Sunday, I trained tonight.

No training buddy, but in some ways this was alright as the whole workout took me about 30 min.

I could have used a rest day, I can so feel my traps.........

Seated Laterals

10 kg/22 lb x 8

9 kg/20 lb x 10

Superset with -

Military Press - Hammerstrength Plate loading machine

50 kg/110 lb x 7

40 kg/88 lb x 9

Reverse Pec Dec ( I didn't add in the 2.5 kg wee plate on top of the stack)

18 kg/40 lb x 10

23 kg/50 lb x 8

Superset with -

Barbell Upright Rows

34 kg/75 lb x 9

32kg/70 lb x 10

Cable Front Raises - Dropsets

15 kg/33 lb x 10

10 kg/22 lb x 10

 

[Tatyana]

yes more pics! post um for non plats.
I used to be a plat

LOL,

I took some progress pics tonight, but on a different phone and I will have to mess with programs to upload them.

I will load a few more to photobucket, I just don't like using it as much as uploading directly to the site.

I have uploaded some of the pics of my training partner for the girlies, but I don't think those are the pics you mean