TeamFatBoy starts a Journal

[teamfatboy]

Hey all,

Today was leg day #1 for the week (Monday was chest/bis/tris, Tues was back/shoulders):

Quads

BB Box-Squats: 10 @ 100kg, 8@ 110, 6@ 130, 12@ 110 - felt the last 6!

Incline Leg Press: 8@ 280kg, 6@ 320, 6@ 360 - form got ropey on last 3

Hammer Leg Extn: 5 x 10 x 25kg/side

Hams

Lying Leg curl: 2 dropsets 10/15 at 50/35 - Hammer machine

BB Stiffleg d'lift: 2 dropsets 10/15 at 70/50kg

Calves

Standing Calf Raise: 2 dropsets 8/10 at 151/124 - machine

and 3x 60s prone-holds to work the abs to finish.

It's a three by two split - the other leg set swaps the dropset and pyramid

Have a great night - off to do my cardio

TFB

[poos_n_wees]

High rep box squats

Good luck with your goals :grin:

[teamfatboy]

High rep box squats

Good luck with your goals :grin:

Yep, not my idea of fun, but I've been warned (and my training buddy has informers everywhere :wave:) that if I don't hit the box, the rep doesn't count... gets results, tho...

[teamfatboy]

Day Four...Chest and arms again:

Incline BB press - 2 8/10 drop-sets 60/40kg

Flat flies - 2 8/10 drop-sets 22s/ 17s

Standing DB Curl - 10x 12kg, 8x 15kg, 6x 15kg, 12x 12kg...

Seated Concent. Curl 8x 12kg, 6x 15kg, 6x 12kg...

Preacher EZ curl - 5x 10reps at 20kg

Those db curls really frustrate me....I start out fine if I go 12, 15 I can't YET make the leap to a pair of 17s, and compared to some other areas, my bis are weak-as. That's a near-term goal

Rope Pulldown: 10x 15kg, 8x 20kg, 6x 25kg, 12x 20kg

Lying triceps extension: 8x 25kg, 6x 30kg, 6x 32.5kg

Two-bench dips (ass to floor) 5 sets of 10 reps

Bench Knee raises, 3 sets of 20 to toast the lower abs...

Cardio - 40m on the bike first thing, 20m to come later!

TFB

[teamfatboy]

Day Five - second back-shoulders (warning, low numbers to follow!)

5am: 40 minutes cardio on the wind-trainer - 5 min w/up, 10m at 65%, 10m @ 70%, 10m of 20:40s, 5 min cool down.

6:30pm

Widegrip pulldown - 10 at 42, 8 at 56, 6 at 63, 12 at 56..

BB Bentover Row - 8 at 45k, 6 at 50kg, 6 at 60kg

DB Shrugs - 5 sets of 10 at 2x25kg

BB Front Raise - 8 at 20kg, 10 at 15kg, twice

DB Side Raise - 8 at 7kg, 10 at 6kg, twice

Lying Rear Delt Raise - 8 at 7kg, 10 at 6kg, twice

SB Crunches w/ 10kg ball - 3 sets of 20.

And still to come.

10pm: 25 min cardio - 3 min warm-up, 10 min 65%, 10min 20:40s, 2 min cool-down.

Started too light with the bent-over rows, grr...and will be aiming to lift those shoulder numbers.

C ya

TFB

[teamfatboy]

Second Back day:

6am: 40m cardio on windtrainer

6pm: gym

SM Squats 10x 90 superset w/ 12x 80, 10x 100 + 12x 80

Machine lying leg press: 10x 115 superset w/ 15 x 74, 10x 124/ 15@74

Iso Leg Extn: 2 sets of 10x 20kg/ side superset w/ 15x 15kg/side

Lying leg curls: 10x 40kg, 8x 50kg, 6x 70kg, 12x 50kg

Stifflegs: 8x 80kg, 6x 100kg, 6x 130kg (actually 5, then 1x 120kg : :x

Standing calf raise: 10x 142, 8x 151, 6x 160, 12x 151

Seating calf raise: 8x 50kg, 6x 70kg, 6x 80kg

Prone Bridge: 3x 60s holds, 40s rests.

9:30pm - cardio (to come) - 25m windtrainer.

Overall, not a bad day, bit disappointed with the SM squats, would have liked to go 100/80 on first set. Gotta find me some 'harden-up' :nod:

[teamfatboy]

Sunday was rest day, with carbs

Monday: Back and Shoulders #1

7:00am Morning cardio, 40m on windtrainer

5:00pm Weights

Widegrip lat pull-down - two supersets 8/12 at 63/ 42kg

Bentover row (bb) - two supersets 8/12 at 50/40 then 55/ 45

db shrugs - two supersets 8/12 at 28s/ 22s

SM shoulder press - 10@30kg, 8@40kg, 6@ 50kg, 12@ 40kg

Seated DB press - 8 @ 12s, 6@ 15s, 6@ 20s...last couple real ropey!

Lying rear delt raise - 5 sets of 10s w/ 7kg

SB Crunches w/ 10kg ball - 3 sets of 20

Still to come - evening cardio, 25m on windtrainer.

TFB

[poos_n_wees]

Nice liftin! 8)

Sunday was rest day, with carbs

Sounds alot like my usual sundays lol.

[teamfatboy]

Week two, legs #1

5am - 40m cardio on the bike - 5min warm-up, 10min @ 65%, 10min at 70%, 10x intervals 30:30, 5min cool-down.

Quads

BB Squats: 10 @ 80kg, 8@ 90, 6@ 100, 12@ 90 - dropped the weight to go absolutely parallel (for me that's a bit deeper than the box).

Incline Leg Press: 8@ 260kg, 6@ 300, 6@ 320 - again, focussing on ROM, going deeper.

Hammer Leg Extn: 5 x 10 x 25kg/side

Hams

Lying Leg curl: 2 dropsets 10/15 at 55/40

BB Stiffleg d'lift: 2 dropsets 10/15 at 100/80kg - last week was too light, this was more like it...

Calves

Standing Calf Raise: 2 dropsets 8/10 at 151/124 - machine

and 3x 60s prone-holds to work the abs to finish.

Jeez it was hot in there...

Still to come, the dreaded 25min on the bike.

Overall, a good night...esp the stiff-legs. Next week - maybe a 110/90 split!

[teamfatboy]

Week 2, Chest and arms #1

5am - 40m spin

6pm (after w'up)

Incline SM Press 10@ 40kg, 8@50kg, 6 @ 60, 12 @ 50 - prob started a bit light.

Flat SM Press 8@40, 6@50, 6@60 (supposed to be flies, but the place I was training didn't have dbs that size)

Pec Dec - 5 sets of 10 at 35kg

Standing BB Curl - 2 dropsets of 10/15 at 20kg/ 15kg

Incline Hammer curl - 2 dropsets of 10/15 at 7kg/ 5kg...(Ain't it amazing how heavy things get when there's someone calling you on your cheats!! :oops: )

Close-grip push-down - 2 drop-sets of 10/ 15 at 12.5/10, then 20/15

Bench dips - 2 dropsets of 10/15, first long-lever, then feet closer in

Bench knee raises - 3 sets of 20 to finish off lower abs

and the inevitable 25m of spin later tonight.

See ya

TFB

[AK]

Nice liftin! 8)

Sunday was rest day, with carbs

Sounds alot like my usual sundays lol.

Same or me but on saturdays :nod:

[teamfatboy]

Back-shoulders #2

5am: 40 minutes cardio on the wind-trainer - 3m5 min w/up, 10m at 65%, 10m @ 70%, 15m of 20:40s, 2 min cool down.

6:00pm

ISO pulldown - 10 at 50, 8 at 60, 6 at 70, 12 at 60..

BB Bentover Row - 8 at 60k, 6 at 55kg, 6 at 60kg - started heavier, stayed heavier

DB Shrugs - 1x 10 at 2x25kg, 3x 10 @ 28s, 1x10 @ 30s

BB Front Raise - 8 at 20kg, 10 at 15kg, twice

DB Side Raise - 8 at 7kg, 10 at 6kg, twice

Lying Rear Delt Raise - 8 at 7kg, 10 at 6kg, twice

SB Crunches w/ 10kg ball - 3 sets of 20.

And still to come.

9:00pm: 25 min cardio - 3 min warm-up, 10 min 65%, 10min 20:40s, 2 min cool-down.

Happier with that, esp the shrugs...I was finding it hard to nail the form. Couldn't get on a pull-down station when I got there, otherwise it'd have been wide-grip pull-downs...hit the muscle differently, think I'm going to feel it. Let's see how they feel in the morning.

[teamfatboy]

oh, and for the record - from this week's four-skinfold measurement and some computer smarts: bf 23%, fat mass is 20.21kg, lmm 84.59kg, total bw 104.8kg. [sucks it up, puts down doughnut!]

So now I know, bring on the HIIT :roll:

[SoaringSwine]

Your maths is off...

104.8x.23=24.1kg

[teamfatboy]

Second week, second leg day:

6am: 40m cardio on windtrainer - 3m warm-up, 10m @65%, 10m @70%, 15x 20-40 intervals, 2m cooldown.

6pm: gym

SM Squats 2 supersets 10x 100/ 12x 80,

Incline leg press: 2 supersets 10x 280/ 12 x 240

Iso Leg Extn: 2 supersets 10x 20kg/ side then w/ 15x 15kg/side

Lying leg curls: 10x 40kg, 8x 50kg, 6x 70kg, 12x 50kg

Stifflegs: 8x 80kg, 6x 100kg, 6x 120kg;

Standing calf raise: 10x 142, 8x 151, 6x 160, 12x 151

Seating calf raise: 8x 50kg, 6x 70kg, 6x 80kg

Prone Bridge: 3x 60s holds, 40s rests.

9:30pm - cardio (to come) - 25m windtrainer.

Not a bad day, would have liked to go harder on the incline press, but I don't need knees for earrings! Maybe next time.

[teamfatboy]

Your maths is off...

104.8x.23=24.1kg

You may be right (I didn't do the sums myself) - but I'm also not sure which is wrong, the percentage or the lean fat mass... either way, right now I'm in "that number better have shifted in two weeks time" mode, 'cos I've got lots to shift! :pfft:

[poos_n_wees]

oh, and for the record - from this week's four-skinfold measurement and some computer smarts: bf 23%, fat mass is 20.21kg, lmm 84.59kg, total bw 104.8kg. [sucks it up, puts down doughnut!]

So now I know, bring on the HIIT :roll:

Do you take your own measurements as well? When things are going well, they seem to drop faster than the bodyfat % numbers do. Better for the ego lol.

[teamfatboy]

Do you take your own measurements as well? When things are going well, they seem to drop faster than the bodyfat % numbers do. Better for the ego lol.

Yep, every coupla weeks I get with my trainer and we do girths...last time I tried this 9-week fat-burning jag, waist went from 107cm :oops: to 97cm in 9 weeks

So, this is a second nine-week rip, the two-week measurents are next week... mind you, it's down to the hard stuff, shifting lard that's been there the dawn of time!

[teamfatboy]

Week 2, Day Four...Chest and arms again:

7:00am - 40 min cardio, 2m30 w'up, 10m @ 65%, 10m @70%, 15x 20/40s intervals, 2m30 cooldown.

6pm

Incline BB press - 2 8/10 drop-sets 60/40kg and 65/40...happy with that

Flat flies - 2 8/10 drop-sets 23s/ 17s

Standing DB Curl - 10x 12kg, 8x 15kg, 6x 15kg, 12x 12kg...

Seated Concent. Curl 8x 12kg, 6x 15kg, 6x 12kg...

Preacher EZ curl - 4x 10reps at 20kg, finished w 10@ 25kg

Rope Pulldown: 10x 20kg, 8x 25kg, 6x 30kg, 12x 20kg

Lying triceps extension: 8x 25kg, 6x 30kg, 6x 32.5kg

Two-bench dips 5 sets of 10 reps

Bench Knee raises, 3 sets of 20.

and the inevitable 25m late cardio to finish

[teamfatboy]

Week three, legs #1

5am - 42m cardio - 5min warm-up, 10min @ 65%, 10min at 70%, 15x intervals 30:30, 2min cool-down.

Quads

BB Squats:

85kg x 10 x 1

105kg x 8 x 1

125kg x 6 x 1

105kg x 12 x 1

Horizontal Leg Press machine:

115kg x 8 x 1

124kg x 6 x 1

133kg x 6 x 1... well, it was supposed to be 6 at 133, but after three reps I got stuck with the weights on the stack and couldn't restart until I dropped back to 115...what a PITA :x

ISO Leg Extn:

25kg/side x 10 x 5

Hams

Lying Leg curl:

2 dropsets 10/15 at 55/40

BB Stiffleg d'lift:

2 dropsets 10/15 at 100/80kg

Started out the first set of 10 at 120, but by 5 reps it was clear no amount of grunting and hoping was gonna see me thru...should have read last week's entry and aimed for 110...

Calves

Standing Calf Raise: 2 dropsets 8/10 at 151/124

Abs

3x 60s prone bridge

25m cardio to finish the day...

[SoaringSwine]

That's about 2 1/2 hours a day of some sort of training? Your dedication is impressive!

[teamfatboy]

That's about 2 1/2 hours a day of some sort of training? Your dedication is impressive!

Thanks SS...

I admire your goals, I've gotta start thinking along those lines..as opposed to "let me walk out of here unaided"

[teamfatboy]

Week Three, Chest/ biceps/ triceps #1

5am cardio: 3m warmup, 10m @ 65%, 10m @ 70%, 15x 20-40s intervals and 2m cooldown.

Lunchtime - weights

Incline SM Press

40kg x 10 x 1

50kg x 8 x 1

65kg x 6 x 1...so freakin' close, but needed the lightest of spots on the last rep

55kgx 12 x 1...likewise. If I'd stuck with 50, I'd have been home clean!

Flat Flies

17s x 8 x 1 - EZ

20s x 6 x 1

25s x 6 x 1 - PB

Pec Dec

42s x 10 x 3

35s x 10 x 2 - having difficulty squeezing the last cms of motion. Dunno why that is, it isn't a prob on cable x-over at the same weight.

BB Curl

2 dropsets 10/15 at 20kg/ 15kg...

Preacher Machine

2 dropsets 10/15 at 20kg/ 15kg... was training with a buddy who stopped my cheating, jeez just typing is nasty now!

Rope Pushdowns

2 dropsets 10/15 at 25/ 20kg

Bench Dips

2 dropsets 10/15 - feet out, feet close.

Bench Knee raises

3 sets of 20 reps...the crispy feeling of toasted lower abs :nod:

Don't normally train at lunchtime, so happy I remembered to adjust meals and supps around that. And there'll be cardio later, once I get home from the pool. It's so nice having Greenpeace around, they've scared the whalers away from around here, I feel safe in the water

[teamfatboy]

Week 3, Back and shoulders #1

5am - 40m cardio, 4m warm-up, 10m 65%, 10m 70%, 15x 20s-40s intervals, 1m cooldown

5pm Weights (training at a mate's place, different gear)

Widegrip lat pull-down - two supersets 8/12 at 50/ 40kg

Bentover row (bb) - two supersets 8/12 at 50/40 then 40/ 30 - cheating detected and STOPPED...

SM shrugs - two supersets 8/12, first 50/40, then 40/30 for form

SM shoulder press - 10@30kg, 8@40kg, 6@ 50kg, 12@ 40kg

Seated DB side raise - 8 @ 5kgs, 6@ 6kgs, 6@ 7.5kgs...!

Lying rear delt raise - 5 sets of 10s w/ 6kg

SB Crunches w/ 10kg plate - 3 sets of 20

Happy that the cheats were all picked up, but somebody cooked have cooked an egg on my rhomboids...OW

and the inevitable 20m pm cardio to come...it's all good.

[poos_n_wees]

...the crispy feeling of toasted lower abs

...but somebody cooked have cooked an egg on my rhomboids...OW