TeamFatBoy starts a Journal

[teamfatboy]

Second leg day for week 3

5am: 40m cardio on windtrainer

6pm: gym

Quads

SM Squats

Warm up 10 @ 40kg

Two dropsets 10/12 reps 100/80, 105/85

Incline leg press

Two dropsets 10/15 reps, both 280/240 nice and deep

ISO Leg Extn

Two dropsets 10/15 reps, both 25/20kg per side

Hamstrings

Hammer leg curls

10x 40kg, 8x 50kg, 6x 70kg, 12x 50kg

Stifflegs

8x 80kg, 6x 110kg, 6x 130kg PB:

Calves

Standing calf raise

10 @ 142kg, 8 @ 151kg, 6 @ 160kg, 12 @ 151kg

Seated calf raise

8x 50kg, 6x 70kg, 6x 80kg

Abs

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

9:45pm - cardio (to come) - 25m windtrainer

It was a real sweatbox in there tonight...but I nailed the six reps for stiffleg deadlift at 130kg, nice and clean, very happy TFB

[poos_n_wees]

Sweet PB on the SLDLs :nod:

Your new avi has some striking similarities to my current progress photos

[teamfatboy]

Friday, Chest and arms #2

5:00am - 40 min cardio, 4m w'up, 10m @ 65%, 10m @70%, 15x 20/40s intervals, 1m cooldown.

6pm

Incline BB press - 2 8/10 drop-sets 65/50kg and 65/50... PB so a happy boy, the more so 'cos my maths let me down..I figured "Olympic Bar, 4x 10kg plates and 2x5kg plates equals sixty-five, right?" Noooooo...it's 70, you clown! That's what Friday afternoon with no carbs does for me! But the good thing was I knocked out four at 70 before the 5-watt lightbulb came on and I dropped the weight. :roll:

Flat flies - 2 8/10 drop-sets 23s/ 20s PB

Seated DB Curl - 10x 12kg, 8x 15kg, 6x 17kg PB, 12x 15kg... it was great to get thru 6x 17kg curls, even if I turned an interesting color in the process!

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

Preacher EZ curl - 3x 10reps at 20kg, 2 sets of 10 @ 25kg

Close-grip Pulldown: 10x 20kg, 8x 30kg, 6x 30kg, 12x 25kg (couldn't quite knock out 6x at 35kg, first three were fine but I stalled-out, so dropped the weight)

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

Two-bench dips 5 sets of 10 reps

Bench Knee raises, 3 sets of 20.

And we'll finish off with the inevitable cardio for 25 minutes...happy boy, good results...now if I can just find something that'll keep the mathematics part of my brain working while I'm loading the bar, I should be fine!

[teamfatboy]

Week 3, Second Back/shoulders day

6:30am: 40 minutes cardio on the wind-trainer - 3m w/up, 10m at 65%, 10m @ 70%, 15m of 20:40s, 2 min cool down.

5:00pm

ISO pulldown - 10 @ 49, 8 @ 56, 6 @ 63, 12 @ 56..

BB Bentover Row - 8 @ 40kg, 6 @ 50kg, 6 @ 60kg - had the form tweaked, got harder :oops:

BB Shrugs - 5x 10 at 50kg

DB Front Raise - Two Dropsets. 8 @ 2x10kg, 10 @ 2x7kg

DB Side Raise - Two Dropsets. 8 @ 2x 7kg, 10 @ 2x6kg

Lying Rear Delt Raise - Two Dropsets. 8 at 8kg, 10 at 7kg

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

Cardio to follow.

Emphasis tonight was on form, cutting out any cheats. Gym was nice and quiet, and cool too!

[teamfatboy]

Mornin' all

Sunday - rest and carbs (yum!)

Monday:

5am: 40m cardio: 4m warmup, 10m 65%, 10m 70%, 15x 20-40s HIIT, 1m cool-down.

Weights - it was gonna be chest, but couldn't get near a bench, place was crawling with New Years' Bunnies....so hit legs instead

SM Squats

(Warm-up - 10 @ 40kg)

85kg x 10 x 1

105kg x 8 x 1

125kg x 6 x 1

105kg x 12 x 1

Incline Leg press

260kg x 8 x 1

300kg x 6 x 1

330kg x 6 x 1...let the last one go thru to the stops :oops: had to unload to restart....or turn a really deep red color, on account of having knees up by ears!

ISO Leg Ext

25kg/ side x 10 x 5

Lying Leg Curl Dropset

55x 10, 45 x 2, two sets

Stiff-leg Deadlift Dropset

80kg x 10, 60kg x 15, two sets. No straps, relying on grip alone.

Standing Calf raise, Dropset

151kg x 8, 124kg x 10, two sets

Prone Hold - 3x 60s to finish.

Night-time cardio - 25 min. 2m30 warmup, 10m @ 65%, 10m @70%, 2m30 cooldown.

Not bad, all in all - except grumpy that I forgot my straps, would have liked to go harder on SLDL but grip's the weak link at the mo. Still, the leg curls were heavier than before, and so too the Squats, even if only 5kg.

[teamfatboy]

5am cardio: 2m30 warmup, 10m @ 65%, 10m @ 70%, 15x 20-40s intervals and 2m30 cooldown.

Incline DB Press

20kgs x 10 x 1

25kgs x 8 x 1

30kgs x 6 x 1.

25kgs 12 x 1...don't often do DB press but all the SM's and incline racks were busy...

Flat Flies

20s x 8 x 1

22s x 6 x 1

25s x 6 x 1 - overall weight for flies up a little, but the next step would have been 28s, perhaps next week

Pec Dec

35s x 10 x 3

28s x 10 x 2 - found a flaw in the way I was moving, bringing too much shoulder into it...now we're cooking...fried pecs that is!

BB Curl

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

Preacher Machine

2 dropsets 10/15 at 25kg/ 15kg

Rope Pushdowns

2 dropsets 10/15 at 30/ 20kg

Bench Dips

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

Bench Knee raises

3 sets of 20 reps...and we're done....triceps on fire!

Haveagreatday tomorrow!

[teamfatboy]

Waitangi Day

7am - 45m cardio, 2m30 warm-up, 10m @ 65%, 10m @ 70%, 5m @75%, 15m 20-40s HIIT, 2m30 cool-down

4:30pm - Back and shoulders

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

Bentover row (bb) - two dropsets 8/12 at 50/40kg

gonna feel those in the morning, I think. Underhand grip and the right motion make a difference.

BB shrugs - two dropsets 8/12 at 50/40

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

Seated DB press - 8 @ 15kgs, 6@ 17kgs, 6@ 20kgs

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

Swiss Ball Crunches w/ 10kg ball - 3 sets of 20

and of course there'll be 25m of cardio shortly...thank goodness it's cooling down!

[teamfatboy]

5:00am - 40 min cardio, 3m w'up, 10m @ 65%, 10m @70%, 15x 20/40s intervals, 2m cooldown.

6pm

Incline BB press - 2 8/10 drop-sets 65/50kg and 65/50...

Flat flies - 2 8/10 drop-sets 25s/ 20s PB

I may pay for that in the morning but it was nice to knock out 2 sets of 8 clean flies with the 25s...

Seated DB Curl - 10x 12kg, 8x 15kg, 6x 17kg PB, 12x 15kg...

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

Preacher EZ curl - 5x 10reps at 22.5kg

Close-grip Pulldown: 10x 20kg, 8x 30kg, 6x 35kg, 12x 30kg

Lying triceps extension: 8x 25kg, 6x 30kg, 6x 35kg

Two-bench dips 5 sets of 10 reps

Bench Knee raises, 3 sets of 20.

...and cardio to come....

Trying liquid egg whites for brekkie - not bad, with a scoop o'protein and creatine...easier than omelettes!

[poos_n_wees]

Flat flies - 2 8/10 drop-sets 25s/ 20s PB

[teamfatboy]

Today - 5am cardio, the usual.

Quads

SM Squat - 2 dropsets 10/12 at 105/85kg

Incline Leg Press - 2 dropsets 10/ 15, first 280/240, then 300/240.

Iso Extensions - 2 dropsets, 10/15 at 25-20kg per side, with one-second holds at full extension.

Hams and calves I'll tack on to tomorow's back session.

yadda yadda night-time cardio...

[teamfatboy]

The jury's back...

Four-week measurement session on current 10-week fatblaster...

Bodyfat - from 19.1 to 17.6 % (based on four-skinfolds)

Weight - from 104.8 to 100.4kg

LMM - from 84.59 to 82.8kg

LFM - from 20.21 to 17.6kg.

Chest - down four cm, waist down 2.5cm, hips down 2.5cm.

Six weeks to go....

Happy TFB needs a new username!

[teamfatboy]

Saturday, end of Week 4

Hamstrings (leftover from yesterday)

Lying Leg Curls: 10 @ 45kg, 8 @ 55kg, 6 @ 65kg, 12 @ 55kg

Stiffleg Deadlifts: 8 @ 100kg, 6 @ 120kg, 6 @ 140kg PB

Seated Leg curls - 5 sets of 10 at 77kg

Calves

Standing raise: 10 @ 142kg, 8 @ 151kg, 6 @ 160kg, 12 @ 151kg

Back

Wide pull-downs: 10 @ 42kg, 8 @ 49kg, 6 @ 63kg, 12 @ 49kg

Bent-over row: 8 @ 40kg, 6 @ 50kg, 6 @ 60kg

BB Shrugs: 5 sets of 10 at 50kg

Shoulders

DB Front Raise: 2 dropsets of 8 @ 10kg, 10 @ 7kg

DB Side Raise: 2 dropsets of 8 @ 7kg, 10 @ 6kg

Lying Rear Delt Raise: 2 dropsets of 8 @ 8kg, 10 @ 7kg

Abs

Swiss Ball crunches - 3 sets of 20 with 10kg medi-ball

Night cardio to come, and then REST DAY! Damn happy with the SLDLs though....

[teamfatboy]

5am cardio, no worries,

6pm OMG...what a leg workout. At a mate's place, so different gear, and a whole 'nother world of hurt!

SM Squats

(Warm-up - 10 @ 40kg)

80kg x 10 x 1

100kg x 8 x 1

120kg x 6 x 1

100kg x 12 x 1 - so far so good. Happy with that, despite the constant tension of stopping 3/4 the way up....

SM Lunges

50kg x 8 x 1 each side

70kg x 6 x 1 each side

80kg x 6 x 1...back leg up on a 15cm box, what sadist thought that up!

Seated Leg extn

25kg plates x 10 x 1

45kg plates x 10 x 4

Low-pulley single leg Curl Dropset

5kg x 10, 3.5kg x 15....twice, with the ropiest form ever....but man does it isolate and show up every weakness in the hams.

Stiff-leg Deadlift Dropset

Two sets of 10/ 15, first at 80/70, then 70/50 to keep the form. Absolutely nothin' left in the tank at all, hams completely firetrucked.

Prone Hold - 3x 60s to finish.

If I can do cardio tonight, it'll be despite my legs, rather than because of them!

[teamfatboy]

5am cardio - despite the legs! Walking like John Wayne all day :oops:

6pm

Chest

Incline BB Press

40kgs x 10 x 1

50kgs x 8 x 1

65kgs x 6 x 1 - nice and clean, starting to feel manageable, time to up the weight next week.

55kgs x 12 x 1

Flat Flies

20s x 8 x 1

25s x 6 x 1

28s x 6 x 1 - no, not quite...five good 'uns, 5s breather and two more, just couldn't get enough mongrel to knock out six in a row...

Cable X-overs

30s x 10 x 5

Biceps

BB Curl

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

EZ-bar Preacher curls

2 dropsets 10/15 at 25kg/ 15kg

Triceps

Closegrip Tri Pushdowns

2 dropsets 10/15 at 30/ 20kg

Bench Dips

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

Abs

Bench Knee raises

3 sets of 20 reps.

[teamfatboy]

5am - 40m cardio, 2m30 warm-up, 10m @ 65%, 10m @ 70%, 10m @75%, 5m 80%, 2m30 cool-down

6:00pm - Back and shoulders

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

Bentover row (bb) - two dropsets 8/12 at 50/45kg

BB shrugs - two dropsets 8/12 at 50/45

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

Seated DB press - 8 @ 15kgs, 6@ 17kgs, 6@ 17kgs - aiming to hold weights more forward of vertical, takes a lot more effort.

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

Swiss Ball Crunches w/ 10kg ball - 3 sets of 20

Cardio to come...

Health checks at work, one of the side effects of eating clean is a 3.98 on the cholesterol, even without fasting...

[teamfatboy]

5am morning cardio, ground out 40 mins on the windtrainer

6pm: gym

Quads

SM Squats

Warm up 10 @ 40kg

Two dropsets 10/12 reps both 100/80

Incline leg press

Two dropsets 10/15 reps, both 280/240 nice and deep

ISO Leg Extn

Two dropsets 10/15 reps, both 25/20kg per side

Hamstrings

Hammer leg curls

10x 40kg, 8x 50kg, 6x 70kg, 12x 50kg

Stifflegs

8x 100kg, 6x 120kg, 6x 120kg - eased back on the weight to work hams rather than back, but still total weight lifted was up.

Lying Leg Curl

Five sets of 10 at 45kg

Calves

Standing calf raise

10 @ 142kg, 8 @ 151kg, 6 @ 160kg, 12 @ 151kg

Seated calf raise

8x 50kg, 6x 70kg, 6x 80kg

Abs

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

[teamfatboy]

5:00am - 35 min cardio, 3m30 w'up, 10m @ 65%, 10m @70%, 10m @ 75%, 1m30 cooldown.

6pm

Incline BB press - 2 8/10 drop-sets 70/50kg and 65/50...

Flat flies - 2 8/10 drop-sets 25s/ 22s (tried 28s but couldn't knock out more than four...next time!)

Seated DB Curl - 10x 12kg, 8x 15kg, 6x 17kg PB, 12x 15kg...

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

Standing EZ Curl - 5 sets of 10 at 17.5kg

Close-grip Pushdown: 10x 20kg, 8x 30kg, 6x 35kg, 12x 30kg

Lying triceps extension: 8x 25kg, 6x 30kg, 6x 35kg

Two-bench dips 5 sets of 10 reps

Bench Knee raises, 3 sets of 20.

...and cardio to come....

[teamfatboy]

6am - cardio, 40min spinning my wheels....

5pm

Back

Wide pull-downs: 10 @ 42kg, 8 @ 49kg, 6 @ 63kg, 12 @ 49kg

Bent-over row: 8 @ 40kg, 6 @ 50kg, 6 @ 60kg

BB Shrugs: 5 sets of 10; first at 50kg, 2nd at 55kg then 3 at 50kg

Shoulders

DB Front Raise: 2 dropsets of 8 @ 10kg, 10 @ 7kg

DB Side Raise: 2 dropsets of 8 @ 7kg, 10 @ 6kg

Lying Rear Delt Raise: 2 dropsets of 8 @ 8kg, 10 @ 7kg

Abs

Swiss Ball crunches - 3 sets of 20 with 10kg medi-ball

25m cardio to come, and we're done for the day...emphasis today was on form, working the angles, pinching shoulder blades...with 1sec holds every time, makes it more intense... owwwwwwwwwwww! :nod:

[teamfatboy]

5am - cardio.

3m15s warm-up, 10m @ 65% (medium gear, around 100rpm cadence), 10m at 70% (shift up, 90rpm), 10m at 75% (top gear, 80rpm) 5m intense, over 80% (top gear, back to 90rpm+)

Lunchtime

Chest

Incline BB Press

40kgs x 10 x 1

55kgs x 8 x 1

70kgs x 6 x 1 - all clean, all the way down, three-quarters up. PB

60kgs x 12 x 1

Flat Flies

20s x 8 x 1

25s x 6 x 1

28s x 6 x 1 - nice and clean, PB

Cable X-overs

35s x 10 x 1

30s x 10 x 4

Biceps

BB Curl

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

Machine Preacher curls

2 dropsets 10/15 at 20kg/ 15kg - dropped the weight but stopped cheating!

Triceps

Closegrip Tri Pushdowns

2 dropsets 10/15 at 30/ 20kg

Bench Dips

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

AbsBench Knee raises

3 sets of 20 reps, holding for 1s at full extension

Chest now burning nicely , pass the marshmallows!

[poos_n_wees]

Kudos on the PBs!

[teamfatboy]

Kudos on the PBs!

Thanks P&W !

Today...cardio (same old same old....but sooo hard after a late night!)

6:00pm - Back and shoulders

ISO pull-down - two dropsets 8/12, 60/40kg, 70/50kg

Bentover row (bb) - two dropsets 8/12, 60/40kg, 70/50kg

BB shrugs - two dropsets 8/12, 60/40kg, 70/50kg

SM shoulder press - 10 @ 30kg, 8@40kg, 6@ 45kg, 12@ 40kg

Seated DB press - 8 @ 15kg, 6@17kg, 6@ 15kg

Man that gets hard if you do it right!

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

Swiss Ball Crunches w/ 10kg ball - 3 sets of 20

Was quite happy with back, it's still fizzing away quite happily even two hours later!

Evening cardio to come...very shortly, then it's off to try for eight hours sleep, better than yesterday's five!

[teamfatboy]

5am...cardio, only 32 minutes under load after warm-up...slow start to the day, missing my carbs...

6pm - Legs

SM Squats - partials

(Warm-up - 10 @ 40kg)

85kg x 10 x 1

105kg x 8 x 1

125kg x 6 x 1

105kg x 12 x 1 - getting a little stuttery towards the end...

Incline Leg Press

280kg x 8 x 1

320kg x 6 x 1

350kg x 6 x 1 PB !!

Seated Leg extn

25kg plates x 10 x 1

45kg plates x 10 x 4

Lying Leg Curl Dropset

Two sets of 10/15, at 55kg/ 45kg, 1sec holds under tension

Stiff-leg Deadlift Dropset

Two sets of 10/ 15, first at 100/80, then 80/60 to keep the form, and only partials, not up to lock-out, keeping the tension on. Can't be sure if that was a PB for a drop-set, sure felt like it ! The hams were howling, guess that means I got the form right, even when I dropped the weight to keep the curve in the spine...

Standing calf raise dropset

Two sets of 8/10 at 151/ 124kg...

Prone Hold - 3x 60s to finish.

[teamfatboy]

5am cardio...ass really draggin, only managed 22 mins under load (Again!)

Back

Wide pull-downs: 10 @ 42kg, 8 @ 49kg, 6 @ 63kg, 12 @ 49kg

Bent-over row: 8 @ 40kg, 6 @ 50kg, 6 @ 60kg

BB Shrugs: 5 sets of 10 at 60kg (tried to push it, 90kg was way optimistic, 80kg just out of reach, 70kg do-able!)

Shoulders

DB Front Raise: 2 dropsets of 8/10 reps - first 10/7kg, second 12/ 8kg

DB Side Raise: 2 dropsets of 8 @ 8kg, 10 @ 7kg

Lying Rear Delt Raise: 2 dropsets of 8 @ 8kg, 10 @ 7kg

Abs

Bench Knee raises - 3 sets of 20 with one-second hold at full extension.

Evening cardio to come - increase in time under load to make up for being a wuss this morning.

[poos_n_wees]

Incline Leg Press

280kg x 8 x 1

320kg x 6 x 1

350kg x 6 x 1 PB !!

Awesome, and that was a pretty big jump from your last set too.. :grin:

[teamfatboy]

Incline Leg Press

280kg x 8 x 1

320kg x 6 x 1

350kg x 6 x 1 PB !!

Awesome, and that was a pretty big jump from your last set too.. :grin:

Thanks P&W - yes, i was well pleased with that. Mind you, after I clambered off the press, jumping was the last thing on my mind. I think I had enough energy left to lie on the floor without holding on...

TFB