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cjones5632
10-27-2008, 01:25 PM
Just got my fat loss stack today, can't wait till in the AM. My starting stats are 6'4" and 244# as of this morning.
I'm going to start out with 3200 Cals on training days and 3000 on none training days. I will probably do a 10x3 workout and HITT on the off days, with maybe one day of steady state.
Does that sound good or would someone have another recomendation?

Thanks
CJones

Tom Mutaffis
10-28-2008, 04:39 PM
Can you post up your full training split so that we can take a look at it?

cjones5632
10-29-2008, 07:59 AM
I can, but it is Chad Waterbury's 10x3 for fatloss, if that helps. If not I can post the whole thing.

betog22
10-29-2008, 04:22 PM
i jsut started with the fat loss stack on monday...super sore...

cjones5632
10-29-2008, 05:28 PM
Which workout are you doing?

Tom Mutaffis
10-30-2008, 01:34 PM
I can, but it is Chad Waterbury's 10x3 for fatloss, if that helps. If not I can post the whole thing.

I'm not familiar with that program - if you can post up just what days you are training and your objective or volume for each day that would be helpful.

cjones5632
10-30-2008, 02:50 PM
Day 1
DL
Chin up
Front squat
Dips

Day 2 Jump rope

Day 3 Off

Day 4
Squat
Bent rows
RDL
Military Press

All sets are 10x3 with 45 sec rest. You start with 75% of 1RM.

betog22
10-30-2008, 05:31 PM
Monday: Tempo (1200m) + ab circuit (700-800 reps total)
Tuesday: Upper body focused lifting
Wednesday: Short hills + short speed (accel.) + lower body focused lifting
Thursday: tempo (1000m) + ab circuit (500 reps total)
Friday: Medium hills + Max Velocity + lower body/back lifting
Saturday: rest
Sunday: Accel. + max velocity + full body lifting

Now to clear up confusions...

Tempo is running at 70% speed on grass, over any distance, generally 100m is ideal. The distance you see in brackets is the total amount of meters you should have run, so you can do the 1200m in 12x100m at 70% speed. Or do 6x200m or whatever way you want to break it up. The ab circuit is broken up into these runs and done inbetween, break the reps up with simple exercises and with no recovery inbetween different exercises.


Accel. means acceleration, so meaning in this workout you will have a focus on acceleration as well, sprinting distances of 10-30m. Max velocity means hitting top speed, so running at 40-60m generally or flying runs, but I wont get into those right now...

So now for the workouts..Ill start from the top

Upper body focused
Bench Press 4x10,10,8,6
Incline DB Press 3x8
Weighted dips 3x10
DB shoulder press (seated) 3x10
Bent over laterals 3x12 + drop set (burnout)
Bent over rows 3x10

Wednesdays running

Quick feet drill
Bounding 3x20m
Power skips 3x15m
3x4 box jumps
6x10m hills
4x10m hills backwards
4x15m on flat grass
6x20m on track

Lower body focused lifting

Squats 4x10,10,8,8
Seated calf raise 3x15
Lunges 3x10m walking with dumbbells
Single leg bench squats 3x10
Single leg press supersetted with GHR 3x8

Ill post the rest, for now read this

Friday running

3x20m uphill bounding
4x40m uphill sprints
6x60m on track

Friday lifting

Box squats 4x8,6,6,6 (increase weight by 5 pounds for weight used for 6 reps, per week)
Deadlifts 3x10,6,6 + burnout set (increase weight by 10 pounds per week that you use for the burnout set)
Wide grip weighted pull ups 3x10
One arm seated rows 3x12
Bent over rows 3x10
Lat pulldowns 3x8
DB shrugs 3x15
Bicep curls (fast speed) 3x12

Sunday running

Bounding 2x60m
2x6 single leg box jumps
3x15m on track
3x30m on track
5x60m on track
2x80m on track
6x depth jumps

Sunday lifting

Bench Press 4x6 (increase weight 5 pounds per week)
Squat 4x6 (increase weight by 5 pounds per week)
Power cleans 6x1
Standing BB shoulder press 3x10
Leg press 3x8 (dynamic, explode on the way up)

Warm ups

Use this for all the track speed stuff.

Light 10 minute jog on grass
Static stretch, ONLY holding each stretch for 3-4 seconds
Joint rotations
A's drills
straight legs
backward extension run
leg swings
hip rotations/scorpion kicks/trunk twists
Strides (acclerate to 60% speed) 5x40m
leg swings

Cool downs after track

100m jog on grass
Static stretch holding it up to 10 seconds

Cool downs after lifting

Stationary bike 5 minutes light
Static stretch holding stretch up to 45 seconds



Tempo running warm ups

100m jog
static strech hold each major stretch 20 seconds
leg swings
scorpion kicks

Cool downs

50m jog
static stretch-hold 30 seconds

Remember the purpose of tempo is to allow better recovery from intense sessions and develop general fitness, try and use correct sprint form when running.