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Old 01-24-2011, 06:29 AM   #1
bigtim27
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Default BigTim's Big Adventure to own the Reeve's look

Time to set up my new training log. I will start this today as soon as I'm finished work. My main goal has not changed and that is simply fat loss while maintaining muscle. I will also be doing cardio for 30 minutes post work out and 1 hour on days when not weight training. I'm still really new to this full body routine so feel free to chime in with thoughts and how to progress as I go along.

squat..........3x8-12
bb row........3x8-12....DL 3x5* see note
o/h press.....3x8-12
bench.........3x8-12
BB/DB curl...3x8-12
dips............5x10@BW Try for sets of 10
BB calf raise 3x15-20
abs

*last day of each week drop rows and do DL's instead

This wil be done 3 days per week, with two consecutive days off per week

Last edited by bigtim27; 01-24-2011 at 06:46 AM.
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Old 01-24-2011, 06:44 AM   #2
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Quote:
Originally Posted by bigtim27 View Post

Time to set up my new training log. I will start this today as soon as I'm finished work.

My main goal has not changed and that is simply fat loss while maintaining muscle. I will also be doing cardio for 30 minutes post work out and 1 hour on days when not weight training. I'm still really new to this full body routine so feel free to chime in with thoughts and how to progress as I go along.

squat..........3x8-12
bb row........3x8-12....DL 3x5* see note
o/h press.....3x8-12
bench.........3x8-12
BB/DB curl...3x8-12
dips............5x10@BW Try for sets of 10
BB calf raise 3x15-20
abs

*Middle workout of each week drop rows and do DL's instead
This wil be done 3 days per week, with two consecutive days off per week
That part was a typo that got copied.

Deadlifts are done on the last session of the week.
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Old 01-24-2011, 06:47 AM   #3
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Originally Posted by glwanabe View Post
That part was a typo that got copied.

Deadlifts are done on the last session of the week.
Just went back and edited the orginal post.
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Old 01-24-2011, 06:49 AM   #4
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One question I have for today is rep range and weight selection. I believe I should be going for 50% of my 1mr for weight? and what does the rep range look like today? Should I be aiming for just 8 or 12? This still has me a bit confused.
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Old 01-24-2011, 07:01 AM   #5
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I would aim for 8 reps today, 10 next session and 12 the last session if you can. Remember it is the weeks work you are trying to get through, not an individual session. You will probably think today is a bit light, but keep the intensity up and it will still be a good workout. Also remember in the first week you are also trying to get an angle on what weights you will be wanting to use once you have settled in to the program. You will only really know that though at the end of the 3 sessions, you wil know then what needs to be upped and what you can keep as is.

I found that I started with bench at 50% thinking i would easily up it in the second week, but i couldnt get all 12 reps for three sets in the third session, the effect of shoulders before it has just killed it. Also remember there is 5 sets of dips that will smash the chest too. There is no need to overdo it on bench (or any other single movement tbh), cos then the dips will be affected and it the WHOLE workout you are trying to do in balance, not just one particular part of it. it all fits together really well and every move compliments and effects another...

You're gonna love it buddy

Carl.
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Old 01-24-2011, 07:24 AM   #6
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Quote:
Originally Posted by Carl1174 View Post
I would aim for 8 reps today, 10 next session and 12 the last session if you can. Remember it is the weeks work you are trying to get through, not an individual session. You will probably think today is a bit light, but keep the intensity up and it will still be a good workout. Also remember in the first week you are also trying to get an angle on what weights you will be wanting to use once you have settled in to the program. You will only really know that though at the end of the 3 sessions, you wil know then what needs to be upped and what you can keep as is.

I found that I started with bench at 50% thinking i would easily up it in the second week, but i couldnt get all 12 reps for three sets in the third session, the effect of shoulders before it has just killed it. Also remember there is 5 sets of dips that will smash the chest too. There is no need to overdo it on bench (or any other single movement tbh), cos then the dips will be affected and it the WHOLE workout you are trying to do in balance, not just one particular part of it. it all fits together really well and every move compliments and effects another...

You're gonna love it buddy

Carl.

Dammit I wish I wasn't in work right now. I really want to get this thing started lol. I'll also be taking pics today for the M&S transformation challenge. Hopefully I can start dropping that 2 lbs a week which has been elluding me for several weeks now.
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Old 01-25-2011, 09:56 AM   #7
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Best of luck with the transformation, Tim!
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Old 01-25-2011, 10:14 AM   #8
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Best of luck with the transformation, Tim!
Thanks MC
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Old 01-26-2011, 06:00 AM   #9
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TUESDAY 1/25/11

CARDIO ELLIPTICAL:
5 MINUTES LIT
15 ROUNDS OF HIIT: 15 second sprints followed by 45 second recovery
5 MINUTES LIT
5 MINUTES HIIT : 15 second sprints followed by 45 second recovery
15 MINUTES OF MIT
15 MINUTES ON TREADMILL 4.0 INCLINE 3.5 SPEED.

TOTAL WORKOUT TIME: 60 MINUTES top hr 160 est calories burned 800
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Old 01-26-2011, 06:12 AM   #10
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Great cardio Tim... nice 'Tim-tervals'

Carl.
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