Time to be Unfat.

[teamfatboy]

Oooh.. they kick my ass

I second that... my night-time cardio is 25 minutes on a wind-trainer, so after warm-up and 5 mins of 65%, I tried 15m of 20:40s. Was NOT happy I had to climb a flight of stairs afterwards, that's HARD!

Wouldn't bet on my fitness levels tho, I can't run to save my life :oops:

[poos_n_wees]

Was NOT happy I had to climb a flight of stairs afterwards, that's HARD!

Friday 18/1

TRAINING

dynamic warmups

Squats (light)

warmups 20x10, 30x5, 40x3

65x5x5

Thanks to the dynamic warmups, stance is narrower now and I hit rock bottom in squats... feels alot more comfortable. Hip pain is zero

Standing military press

warmups 20x5, 25x3

32.5x5x5

Deads

warmups 60x3, 80x2

100x5x5

Pullups

BWx5x5

Abs - 2 exercises

3x15

3x14

CARDIO: none

[AK]

Dynamic warm ups and Mobility training RULES ... I know now after my injury :pfft:

Good on you for going deep in the squats :nod:

[poos_n_wees]

Thanks AK. Know what you mean with the dynamic/mobility stuff... wish I had known the benefits of warming up properly when I first started out !

Mon 21/1

TRAINING

dynamic warmups

Squats

warmups 20x6, 40x5

50x5

60x5

65x5

70x5

80x5

Easy peasy.

Bench

warmups 20x6, 30x5, 55x3

52.5x5x5

Was supposed to do 55x5x5 but couldn't get even 1 set of 5 out

BB rows

warmups 20x8, 40x5

50x5x5

Dips

BWx6x4

CARDIO: some laps in the stupid evil pool

Random Rant...

I dropped my 2-week old cellphone in the pool today. Which makes it the 3rd cell I've killed off in 2 months and about the 9th or 10th I've ever owned. . Didn't save any of my contacts on my simcard or load any of the photos on there onto my comp... Maybe I should give them up and start sending smoke signals instead

[Pseudonym]

Let your phone dry out completely before trying to turn it on. You may find that once dry, it's as good as new.

I got a new cellphone recently. I don't know whether it's the model, or the fact I got it off Trademe, but it's a temperamental piece of shit. It's not unusual for it to freeze and require the battery to be removed and replaced before it will go again. :x

When it's working though, it's very cool indeed. It's a PDA with all the features of Outlook, and it runs Windows Mobile, so I can install my own software on it, should I feel the urge. Oh, and I can play movies on it. The phone is currently playing episodes of Scrubs which, paired with the bluetooth headphones I bought myself for Christmas (I confess: I'm a gadget nerd!) makes the cardio sessions fly by! :grin:

I'm not sure I'd suggest such a fancy toy for someone who throws their phones in the pool, though...

[poos_n_wees]

Let your phone dry out completely before trying to turn it on. You may find that once dry, it's as good as new.

:pray:

When it's working though, it's very cool indeed. It's a PDA with all the features of Outlook, and it runs Windows Mobile, so I can install my own software on it, should I feel the urge. Oh, and I can play movies on it. The phone is currently playing episodes of Scrubs which, paired with the bluetooth headphones I bought myself for Christmas (I confess: I'm a gadget nerd!) makes the cardio sessions fly by!

Ha! Your cellphone sounds wicked! :shock: (apart from the freezing bit :? ) What model/make is it? Must have alot of memory? TradeMe's where I get all my cellphones too :nod:

Weds 23/1 - Week 3

TRAINING

dynamic warmups

Squats

warmups 20x6, 40x4, 50x3, 70x2

80x5x5

Bench

warmups 20x5, 30x3, 50x1

55x5

55x3x3

55x2.5 lol

Stuffed it up, but I didn't wanna lower the weight. Think I'll stick with the 5x3 for next week 'cos I wanna push past this damn plateau.

Pendlays

warmups 20x8

60x5x5

Ran outta time, but will do some dips/CG pressups at home.

CARDIO: 30min SS run

Pretty good training session. Shoulders & arms have put on a bit of size.. finally!! :jive:

[teamfatboy]

Pretty good training session. Shoulders & arms have put on a bit of size.. finally!! :jive:

Way to go, P&W :clap:

[tallulahangie]

Must be nearly photo time! :nod:

[Pseudonym]

What model/make is it? Must have alot of memory?

It's an O2 Stealth. By itself, it doesn't have much memory, so I put a cheap 1Gig memory card into it.

[poos_n_wees]

Thanks TFB And pics will come when I've finished the 5x5 I've noticed some differences already, so am looking forward to seeing the changes in pics.

It's an O2 Stealth. By itself, it doesn't have much memory, so I put a cheap 1Gig memory card into it.

Vurr Niiize! When you said it was a PDA-type cell, I thought it'd be one of those huge palm pilot-looking deals... but its not. Trè styley :nod:

...The phone is currently playing episodes of Scrubs...

Kindred spirit! Best show ever.

Thurs 24/1 - No training

CARDIO - 40mins SS run

I'm so tiredddd. Ended up sober-driving for some friends last night and didn't get back til about 8am after a couple of them decided they wanted to disappear for a while with some dennis-from-accounts type dudes . I always feel like a parent when I'm out.. its getting old. Or maybe Im getting old Working tonight, so will get some sleep after this.

Just in case anyone's interested... Im trying to sell my car: http://www.trademe.co.nz/Trade-Me-Motor ... 964787.htm

Willing to consider a swap for a new cellphone lol. Arghhh sleeptime.

[teamfatboy]

Im trying to sell my car: http://www.trademe.co.nz/Trade-Me-Motor ... 964787.htm

Willing to consider a swap for a new cellphone lol. Arghhh sleeptime.

Hope the car's more waterproof than the phone was

[poos_n_wees]

Hope the car's more waterproof than the phone was

Shush you :pfft:

Friday 25/1

TRAINING

dynamic warmups

Squats (light)

warmups 20x6, 40x5, 60x5

70x5x5

Standing military press

warmups 20x3, 25x3

35x5x2 (up 2.5kgs)

35x4x2

Surprised myself with these.. wot wooot. Used to have trouble push-pressing this weight up lol.

Deads

warmups 60x4, 80x2

105x5x5 (up 5kgs)

Easy peasy.

Pullups

BWx5x2

BWx4x3

Not so easy peasy lol. Buggered at this point.

Ezibar curls

10x10

10x15x2

CARDIO: None

Wasn't supposed to train yesterday but was feeling lazy before work, so went in anyway... and Im glad I did, cos it was one of the best training sessions I've had in a while. Had the whole gym to myself! Have to get used to training by myself again cos my training partner's going to Welly next month

[teamfatboy]

Standing military press

warmups 20x3, 25x3

35x5x2 (up 2.5kgs)

35x4x2

Surprised myself with these.. wot wooot. Used to have trouble push-pressing this weight up lol.

Deads

warmups 60x4, 80x2

105x5x5 (up 5kgs)

Easy peasy.

Great deadlifts and standing press :clap: Makes it worth goin, doesn't it!

[poos_n_wees]

Hard! :grin: I'm digging this getting stronger buzz... Thanks TFB.

Monday 28/1

TRAINING

dynamic warmups

Squats

warmups 20x8, 50x3

60x5

65x5

70x5

80x5

82.5x5 (up 2.5kgs)

Bench

warmups 20x8, 30x5

40x5

45x5

50x5

55x5

60x3 (up 5kgs)

BB rows

warmups 20x8, 40x4, 50x3

60x5x5 (up 5kgs)

CARDIO: 45mins hike

Didn't get enough time to do tris.. will do some CG pressups/dips at home. Stoked with this session

[teamfatboy]

Bench

60x3 (up 5kgs)

BB rows

60x5x5 (up 5kgs)

Stoked with this session

And so you should be - hell, I'd be rapt with those gain for bench and row :salute: That 5x5 is really working for you, huh?

I'm lovin' that funky new avatar too - I gotta get one sometime...

[poos_n_wees]

yus, you need one! Mine is the dumb expression I do when ppl ask me stupid questions at work lol. But the 5x5 is definitely working for me.. love it :nod:

Went to the gym today to catch up on accessory work I've been slacking on throughout the week. Can't believe I have an "arm" day lol. Have been doing random workouts at home too - Dips/pullups whenever I get the chance.

Tuesday 29/1

TRAINING

Dynamic warmups

CG bench

warmups 20x8

40x8x3

BB skulls

10x12

20x12x2

Tri pushdowns

42x15

48x15

54x15

Ezibar curls

warmups 10x10

20x8x3 (up 5kgs)

Preacher curls

30x10x2

35x10

DB hammer curls (alt)

12x10

14x10

17x10 PR (up 7kgs)

- Smith machine calves, 3x12

- Unilat calf raises, 3x12

CARDIO: trackwork, 400m:200m x 10

[poos_n_wees]

Weds 30/1

TRAINING

dynamic warmups

Squats

warmups 20x6, 60x3, 70x3, 80x2

82.5x5x5

Bench

warmups 20x6, 40x3, 35x3

55x3x5

Sucky. Wasn't feelin it today.

Pendlays

warmups 20x5, 50x5

60x5x3

60x4x2

Bi curls

10x10

20x8x3

Tri pushdowns

42x15

54x15

60x15

CARDIO: I drove to the track but didn't want to get out of the car lol.

There were 3 murders in my neighbourhood last week.. can't believe it

[tallulahangie]

3 murders? Really? Where do you live? Maybe it is time to move on??? :shock:

[Pseudonym]

CARDIO: I drove to the track but didn't want to get out of the car lol.

There were 3 murders in my neighbourhood last week.. can't believe it

Are those two sentences related, or were you just being lazy? :wink:

[poos_n_wees]

3 murders? Really? Where do you live? Maybe it is time to move on??? :shock:

I live in Manurewa, South Auckland. I love living here, its just the past few weeks have been mental. There's been lots of things happening here lately though (huis, street/block gatherings etc), and some new initiatives have been set with organisations aimed at helping troubled youth/families.. so its heartening to see our community wanting to take some affirmative action and not just letting the Police do all the work.

Are those two sentences related, or were you just being lazy?

Uhhh... lazy

Thurs 31/1

TRAINING

dynamic warmups

Complexes

Squats, GMs, OH press, Rows, SLDLs

6x6 @ 30kgs

Facepulls - 3x12

Rear lat raises (?) - 3x12

CARDIO: None

[The Legend Killer]

The tagger and the guy in the dairy, who was number 3?

[poos_n_wees]

who was number 3?

My brain lol.

My bad, the 3rd was in Tokoroa

[poos_n_wees]

Mon 4/2

TRAINING

dynamic warmups

Squats (light)

warmups 20x6, 40x4, 60x3

75x5x5

OH press

warmups 20x3, 30x3

40x5x2

40x4x3 (up 5kgs)

Deads

warmups 60x4, 90x2, 100x2

110x5x5 (up 5kgs)

Pullups

BWx5x5

Seated db hammer curls

14'sx10x3

CARDIO: Trackwrk, 10 laps

Tues 5/2 - No training

CARDIO: trackwrk, 800m:400m x 4

[teamfatboy]

OH press

warmups 20x3, 30x3

40x5x2

40x4x3 (up 5kgs)

Deads

warmups 60x4, 90x2, 100x2

110x5x5 (up 5kgs)

Nice to see those weights going up, you must be happy with that. Hell, I would be, with those shoulder presses! :nod:

[SoaringSwine]

Deads

warmups 60x4, 90x2, 100x2

110x5x5 (up 5kgs)

Nice DLs! 110x5x5 has to be equal, if not better, than my 120x5x1. You're providing all the motivation I need to keep adding that extra 5kgs each week!