2009: TFB's Road to Buff

[teamfatboy]

Yes, I've got a belt (a poncy Nike one I found in the 'states, gonna trade it for a old-skool black leather one :grin:), but left it in the car and cbf going to get it.

The niggle's in the right QL, I think (quadratus lumborum), so I'll soak it in the hot tub, stretch it, and hit it with anti-inflammatories. It's better than it used to be, couple of weeks back I couldn't dead or stiffleg at all - so things are improving \:D/

Was happy with the PB, had a witness/ spotter keeping me honest. One was perhaps a shade shallow - not to the same guide-number on the machine frame, but close enough for a mallowpuff :grin:

[bar-belle]

Calf raise on seated leg press - 10x 160, 8x 169, 6x 178, 12x 160

Cardio - 40min of noodling around on the spin bike. Warmed up then 30s on/off for 10min, 45s on, 15 off for 10m, 60s on, 15 off for ten, then finished with a pyramid of 2m30 increasing intensity. Mostly low-intensity 65-70% MHR - but it counts :grin:

mate impressive workout there...you training calves steak styles? :pfft:

agree with you on the stretches...so important...I did stiff legged deads the other day and was a bit slack on my warmup and stretches..paid the price :oops:

[teamfatboy]

I ain't got calves so much as cankles (or whatever you call it when they're well past chunky :oops:). Reckon it's legacy of being a lard-ass so long, leggies is stronger than upper body.

Looking forward to some quiet times so I can hit the sauna and hot tub at the gym. Mind you, I've got the 'honey-do' list of garden work to keep me busy over the break :doh:

[runveerun]

Gardening counts as cardio surely? Merry Christmas TFB! :grin:

[teamfatboy]

And a Merry Xmas to you too, Vee...

This gardening likely involves power tools - hedges, trees, that kinda stuff. Then there's the suburban slob's IQ test - reversing the trailer at the landfill :pfft:

Thursday 24 Dec

Back and Arms

ISO Pull-downs [warm-up 2x 15x 20 kg/side] 10x 30, 8x 35, 6x 40, 12x 30

T-bar Row 10x 25, 8x 30, 6x 35, 6x 40

Dumbbell row 10x 25 kg, 8x 35, 6x 45 kg

BB Curls 10x 20, 8x 25, 6x 30

DB Hammers 10x 12, 8x 15, 6x 15

Triceps machine pushdowns 10x 40, 8x 45, 6x 50, 12x 40

CG Bench 10x 30, 8x 35, 6x 40, 12x 30

[teamfatboy]

To stop making the same mistakes I made this year :doh: :nod:

Spill!

:snooty: Nope - that would be Mistake number (TFB thumbs through list) Number Seven

So... went to the gym yesterday with good intent. But... no shorts! :doh: Blame it on an excess of red-meat the previous day. Couldn't get back in time before it shut, so called it a rest day.

Today on the other hand the weather is truly sucky, so I shall make sure I've got the bag packed right and go lift stuff :nod:

[runveerun]

Blame it on an excess of red-meat the previous day.

NEVER! :shock: It's impossible to eat excess red meat :naughty:

[teamfatboy]

Sunday 27 Dec

Chest-Shoulders

Flat BB Press [warm-up 20x bar, 15x 40] 5x 60, 5x 60, 5x 70, 5x 70, 5x 75, 5x 75

Incline Flies [warm-up 15x 17s] 10x 20s, 8x 23s, 6x 25s, 12x 17s

Cross-overs 5x 10x 25 e/s

Clean-and-press 2x 10/15, first 20/15, then 22.5/17.5

Side Lat raise 10x 7, 8x 9, 6x 10, 12x 7

Rear Delt flies 10x 7, 8x 9, 6x 10, 12x 7

BB Shrug 10x 120, 8x 140, 6x 150.

Cardio - 40min of hills on the elliptical. Lesson here about the missing 100 calories....according to the counter on the machine, it was 665 cals. But according to my HRM, it was only 563.

I suspect I know why - the Polar's calibrated to a VO2 max that was determined from a VO2 test, not some arbitrary average, whereas the machine simply says X resistance at Y velocity equals Z calories.

Why does that matter.... "cos I'll have to go longer next time! :doh:

[teamfatboy]

Monday 28 Dec

Legs - with the letters D, O, M and S brought to you by the letter V :grin: Nothing like having someone to train with to bring out the last coupla reps Thanks for the company Vee :clap: - it was nice to meet you.

BB Front Squats 10x 60kg, 8x 70 kg, 6x 80 kg, 12x 70 kg

Leg Press 12x 240 kg, 10x 280 kg, 8x 320 kg, 6x 340 kg

ISO Leg Extn 10x 20 kg/ side, then tried for 10/15 at 25/20 - fail! Got to about 8 or 9 reps at the 20, and legs said :snooty: Nope

Lying Leg Curl 10x 45, 8x 55, 6x 65, 12x 45

SLDLs 12x 100, 10x 110, 8x 115 but back started to niggle.

Seated Calf on leg Press 12x 160, 10x 169, 8x 178 kg

Cardio - 40 min of hill programme on the elliptical. Same cals (650 or 550, depending on which figure I trust).

Then scarfed down a shake and an apple to keep me awake so that I can do the gardening this arvo.

[runveerun]

Monday 28 Dec

Legs - with the letters D, O, M and S brought to you by the letter V :grin: Nothing like having someone to train with to bring out the last coupla reps Thanks for the company Vee :clap: - it was nice to meet you.

No worries! :grin: It was fun!

SLDLs 12x 100, 10x 110, 8x 115 but back started to niggle.

OH thats what SLDLs are! I thought they were like GHRs :doh: That makes sense now! Great I learnt something today! I'm gonna add them to my programme thanks! :grin: Have fun gardening!

[JoshVC]

Nice. Looks like a good leg workout. I love the stretch you get from a SLDL.

[steak]

Found you a new gardening tool today TFB...should take care of the weeds no probs

[teamfatboy]

That'll do it, Cap'n :grin: Hadn't realised how expensive that stuff is - around $USD 120k FOB a port in China. So, it'd take a good Lotto win to add that to my garden shed.

I bowled a bunch of pungas, now I can get to the hedge n trim that into shape. Trouble is, I get the feeling the missus will look at where the pungas were, and say "What an ideal spot for a deck"... :doh:

Tuesday 29th (I think)

Back and arms

ISO Pull-downs [warm-up 20x 20kg e/s] 10x 30, 8x 40, 3x45 failed/reset to 40, 12x 30 (done simultaneously)

Seated CG Row 10x 30, 8x 40, 6x 50, 10x 30 (done alternately)

Single-sided DB Row 10x 35, 8x 40, 6x 45, 12x 35.

French Press [warm-up 20x 15 kg] 10x 20, 8x 30, 6x 35, 6x 38 PB (I think), 12x 20 Actually, couldn't claim that as a PB, on the last rep, elbows were spread wider than a very wide thing...but it was close

CG Press 12x 30, 10x 35, 8x 40, 6x 45, 12x 35

BB 21s 17.5, 20, 22.5 kg

Low-pulley curl 10x 25, 8x 30, 6x 35, 6x 40, 12x 25

Cardio - 40 min of "hill" programme on the elliptical. Same old 650 cals expended according to the machine, according to my HRM only 500. Started out slow, didn't really wind-up the cardio monkey for the first 8 minutes or so.

And, shock horror, some stretching to finish. Rolling out the ITB is such a joy, when it stops!

[teamfatboy]

Talk about tailored marketing - just got an email coupon from Borders books for 25% off all "health, diet and sport" books.

Guess they're aiming to harness the guilt factor as the Xmas damage becomes apparent at the beach!

[teamfatboy]

Wednesday 30 Dec

2 hours in the garden, with no big yellow machinery in sight

42km ride from home to Seatoun round the bays, back via Lyall Bay, Newtown and the waterfront. This was the WRONG way to tackle that loop in a Southerly :doh: - headwinds a lot of the way, and I'm still spitting out sand from being blasted by the winds in the bays.

But now for the important stuff.

Chest-shoulders

Incline DB Press [warm-up 15x 20s] 10x 25s, 8x 30s, 6x 28s, 10x 25s

Flat Flies 10x 20s, 8x 23s, 6x 25s, 12x 20s

Crossovers 5x10 - 20 e/s, 20, 20, 25, 30

Seated DB Press 10x 15s, 8x 17s, 6x 20s

Side lat raise 10x 7s, 8x 8s, 6x 9s, 12x 7s

Incline rear delt flies 10x 7s, 8x 8s, 6x 9s, 12x 7s

BB Shrugs 10x 120 kg, 8x 140 kg, 6x 160 kg (altho the last couple were kinda sloppy), 12x 120 kg

No PWO cardio today - feeling kinda munted, might be cos I was under-eating :doh: just realised I had oats/ps/berries/coffee before gardening, a bottle of dextrose solution while riding, a chicken breast, 200ml OJ and an apple when I got back from the ride.... there's a few meals missing from there. But I can fix that, sitting in front of the idiot box!

[rose]

This was the WRONG way to tackle that loop in a Southerly

Ya poor sausage, awesome effort though.

[runveerun]

I got the same coupon this mornink too they do good deals there! Well done on the cycling it was verrrry windy again today methinks it's quite possibly going to be like that alot here.

[teamfatboy]

Worked a treat on my cyclist's tan, tho! From mid quad to my socks I've got the start of a summer tan, along with piebald helmet-head :shock: :grin:

I must be a slow learner, everyone else was going the other way :nod: but the good thing was the tail wind on the drag for home.

Had a play on Map-my-ride...OMG, that's still about 4 km short of a full marathon. [TFB crosses that off his list of goals for anytime soon :roll:]

[Chillicat]

piebald helmet-head :shock: :grin:

Nice!

[teamfatboy]

Thursday 31 Dec (last workout of the year :-)

Back - arms

Machine Pullovers [warm-up 2x 15x 40] 10x 60, 8x 70, 6x 80, 12x 60

DB Bent-over Rows 10x 25, 8x 35, 6x 45, 12x 25

CG Seated Rows 10x 30, 8x 40, 6x 50, 12x 30 - weight each side, done one at a time

SM CG Press 10x 40, 8x 45, 6x 60, 12x 40 (not counting the 5kg or so of the apparatus)

French Press 10x 25 kg, 8x 30 kg, 6x 35 kg then oops - tried for the 12x 25 but left elbow grizzling, it had been unhappy but 'rain stopped play'.

Low-pulley curls 10x 25, 8x 30, 6x 35, 12x 25

Machine Preachers 10x 25, 8x 30, 6x 35, 12x 5 - tried an old favorite, 1s up, 4s lower, and for giggles a hold-to-failure on the last rep of each set.

Cardio - same predictable 40min hill programme on the elliptical, same 650 cals. But it is done...

[teamfatboy]

Oh, and a Happy New Year to one and all.

Time to put a bullet thru this journal :gunfire: [only 'cos I couldn't find a smiley for a Viking funeral pyre]

[runveerun]

Oh, and a Happy New Year to one and all.

Time to put a bullet thru this journal :gunfire: [only 'cos I couldn't find a smiley for a Viking funeral pyre]

Happy New Year TFB! Trust you will be enjoying a few vinos!

Will there be a 2010 TFB road to buff?