TeamFatBoy starts a Journal

[teamfatboy]

5:00am - 35 min cardio, 1m30 w'up, 15m @ 65%, 15m @70%, 5m @ 75%, 2m @ 80%, 1m30 cooldown.

2:30pm

Chest

Flat SM press - 2 8/10 drop-sets 70/50kg and 65/50...

Inline SM Press flies - 2 8/10 drop-sets 25s/ 22s

Biceps

Standing cable Curl - 10x 15kg, 8x 20kg, 6x 22.5kg

Standing BB Curl 8x 12kg, 6x 15kg, 6x 20kg, 6x 25kg.

Seated ConcentCurl - 3 sets of 10 at 10kg, 2 sets of 10 at 7.5kg

Triceps

Close-grip Pushdown: 10x 20kg, 8x 22.5kg, 6x 25kg, 12x 20kg

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

Bench dips 5 sets of 10 reps

Abs

Bench Knee raises, 3 sets of 20....and we're done

Weight trending down - from 100.4 to 97.9 in two weeks. %bf and lmm to follow.

[teamfatboy]

7am morning cardio, ground out 45 mins on the windtrainer - got home too late last night to do late-nite cardio....

4:30pm: gym

Quads

SM Squats

Warm up 10 @ 40kg

Two dropsets 10/12 reps, first 110/90 then 110/80

Incline leg press

Two dropsets 10/15 reps, both 300/240 nice and deep

ISO Leg Extn

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

Hamstrings

Hammer leg curls

10x 50kg, 8x 60kg, 6x 70kg, 12x 60kg

Stifflegs

8x 100kg, 6x 120kg, 6x 120kg - first three of last set were at 140, but I couldn't keep the form, so dropped back and finished with six at 120....trying to keep back out of the equation.

Seated Leg Curl

Five sets of 10 at 77kg

Ran out of time before calves...lucky for them!

[teamfatboy]

5am - morning cardio - warm-up, and 35m under increasing RPM. Yuk! hate cardio after carb-day, soooo hard to get spinning.

6:00pm - Back and shoulders training at a mate's place, copping it in the neck every time the form slipped :grin:

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

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

BB shrugs - two dropsets 8/12, 60/40kg, 60/60kg - felt good so kept the weight

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

Side Lat Raise (seated) 8 @6kg, 6 @7.5kg, 6 @ 10kg

Lying rear delt raise - 5 sets of 10s w/ 7.5kg

Swiss Ball Crunches w/ 10kg ball - 3 sets of 20 - felt so damn good I just kept going and knocked-out 40 in the last set.

9:30pm - night cardio - 2m warm-up, 10m at 65%, 10m at 70%, 5m at 80% - oof.

[teamfatboy]

5 am - cardio. 3m warm-up, 10m @ 65%, 10m at 70%, 10m at 75%, 5m intense, and 2m cooldown. Finding it easier to get started in the morning the further I get from carb-day...not as dehydrated on waking.

6pm - upper body

Chest

Incline BB Press

40kgs x 10 x 1 (warm-up)

50kgs x 10 x 1

60kgs x 8 x 1

75kgs x 6 x 1 - no, not really. Got three out at 75, then opted to save ribs and drop-back.

70kgs x 6 x 1 - that's a good clean set of six, tho... and to finish,

60kgs x 12 x 1 [Might try SM next time, with better safeties if I let the bar get too friendly]

Flat Flies

20s x 8 x 1

25s x 6 x 1

30s x 3 x 1 - couldn't get the last three out for a set of six so dropped back. Happy tho, I'll nail the suckers next time.

28s x 4 x 1

Cable X-overs

5 sets of 10 - 30/ 35/ 30/ 35/ 30 per side

Biceps

BB Curl

2 dropsets 10/15, first at 20kg/ 15kg, then 22.5/15.

Machine Preacher curls

2 dropsets 10/15 at 20kg/ 15kg - good form, keeping the tension on.

Triceps

Closegrip Tri Pushdowns

2 dropsets 10/15 at 30/ 20kg

Bench Dips

2 dropsets 10/15 - all the way up....tri's grizzling by the end, dunno why.

Abs

Bench Knee raises

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

[teamfatboy]

5am cardio...bit shorter than it should have been...the attraction of a nice warm bed was too strong! :oops:

6:30pm: gym

Quads

SM Squats

Warm up 10 @ 40kg

Two dropsets 10/12 reps, first 110/80 then 100/80

Was doing 'partials' with no lock-out/ respite at the top of the stroke, 1s holds at the bottom...not a nice thing at all!

Incline leg press

Two dropsets 10/15 reps, both 300/240 nice and deep

ISO Leg Extn

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

Hamstrings

Lying leg curls

10x 45kg, 8x 60kg, 6x 70kg, 12x 60kg - I think that's a PB for LLC's...certainly last week it was 45/55/65. Either way, hams well on way to toasted!

Stifflegs

8x 100kg, 6x 120kg, 6x 130kg - got the form back, happy with the 6@130.

Seated Leg Curl

Five sets of 10 at 77kg

Calves

Seated calf raise

10x 50kg, 8x 70kg, 6x 80kg, 12x 70kg

Standing Calf Raise

8x 142kg, 6x 151kg, 6x 160kg

Abs

Prone Bridge 3x 60s w/broomstick for alignment.

...and some cardio to come, oh joy. And it'll have to be longer, on account of the 'tractor-beam' keeping me in my pit longer than normal this morning

[poos_n_wees]

5am cardio...bit shorter than it should have been...the attraction of a nice warm bed was too strong! :oops:

I know this feeling too well. I remember a comedian the other week talking about how we go to sleep with good intentions (gonna get up early, go for a run etc) but then as soon as the alarm goes off in the morning, we effectively become Sleep Gamblers. We hit the snooze button and sneak in an extra 2mins sleep.. which then becomes 5mins.. then 10mins... lol, and then we try and accommodate everything else we have to do into the little time you have left because of the extra sleep we took :pfft:

But I digress... At least you got up and did some!

[teamfatboy]

Previous nite (after the recorded Boston Legal) 10pm - 35min cardio, 65-70-75% load - that's 25 min I was supposed to do, and the ten minutes I gambled away in the morning :nod:

5am cardio...ass STILL draggin but I ignored the lure of the duvet and logged a good hard 35 min under load.

Lunchtime

Back

Wide pull-downs: 10 @ 42kg, 8 @ 56kg, 6 @ 63kg, 12 @ 49kg

Bent-over row: 8 @ 50kg, 6 @ 60kg, 6 @ 70kg

BB Shrugs: 5 sets of 10 - 60-70-60-70-60... the form's a bit shonky on the 70's, but it'll pick up.

Shoulders

DB Front Raise: 2 dropsets of 8/10 reps - first 10/8kg, second 12/ 10kg - that's a whole 'nother world of hurt, but a PB too

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

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

Abs

SB Crunches with 10kg mediball - 2 sets of 20, final set of 30. I figured if I keep digging, sooner or later I'll hit six-pack! (Prolly just in time for winter LOL)

[teamfatboy]

5am cardio...bit shorter than it should have been...the attraction of a nice warm bed was too strong! :oops:

I know this feeling too well. We hit the snooze button and sneak in an extra 2mins sleep.. which then becomes 5mins.. then 10mins... lol, and then we try and accommodate everything else we have to do into the little time you have left because of the extra sleep we took :pfft:

But I digress... At least you got up and did some!

Yep, since I decided to really commit to training hard, I have so much more admiration for hard-core 'bbers. :clap:

I can't help but wonder whether I'd be making better gains if I was getting more than 5 hours sleep/ night... still, hit the gym at a rare free lunchtime, so I can actually chill out for a bonus hour or too.

And tonight it's the Biggest Loser on the box. Is there something ironic about spending non-WO time blobbed out in front of the box watching people who got to be on TV by spending their time blobbed-out in front of the box!

[SoaringSwine]

Previous nite (after the recorded Boston Legal)

I approve of your television show selection (but of course I would, law student and all).

I can't help but wonder whether I'd be making better gains if I was getting more than 5 hours sleep/ night

Why such little sleep?

[teamfatboy]

Previous nite (after the recorded Boston Legal)

I approve of your television show selection (but of course I would, law student and all).

I can't help but wonder whether I'd be making better gains if I was getting more than 5 hours sleep/ night

Why such little sleep?

Here's an average weekday:

4:45 - supps (coffee, creatine, aspirin)

5:00 - cardio

6:00 - brekkie, shower, dishes

7:00 - out the door, in the office by 7:30

17:30 - home - coffee n supps

18:00 - gym

19:30 - home (by then, some workouts less). Eat, allow to settle, chill-out, pack food for next day.

by 21:30 - on the bike for cardio

10:15 - 10:30 or so...in the pit. So, I'd average maybe six, six and a half hours of zzzz's/ day.

If my diary allows (like today) I'll train at lunchtime, gives me bonus time in the evening. Besides, this routine only runs in blocks of 10 weeks, so on Easter Sunday I'll be halving the cardio to three one-hour blocks/ week, not six hours in 40min AM/ 20min PM chunks, and only four weights sessions/ week, not six, for a similar block of time. Actually, if it wasn't that Boston Legal was so damn good, I'd have done the cardio an hour earlier - my choice :nod:

The sleep question was more a rhetorical one... in an ideal world, I'd have the luxury of honing the work-life balance to a tee... but since my Big Wednesday ticket let me down...

[SoaringSwine]

Yikes. Good thing I don't do much cardio! At least you don't have to continue that forever, you must be looking fairly trim by now.

[teamfatboy]

Yikes. Good thing I don't do much cardio! At least you don't have to continue that forever, you must be looking fairly trim by now.

Yep, the results are starting to tun up (finally!) - from 24.5% bf in Sept (before first 10-week cycle) to around 20% six weeks ago, to around 16% now.

Out there in the real world - I bumped into a guy yesterday who actually didn't recognise me (as opposed to the polite "oh, I didn't recognise you" sort of thing)...mind you, 30-odd missing kilos will do that

[Pseudonym]

Now that must have been satisfying! :grin:

[teamfatboy]

Now that must have been satisfying! :grin:

You bet :dancing:

Friday:

5:00am - 35 min cardio, 1m30 w'up, 15m @ 65%, 15m @70%, 5m @ 75%, 2m @ 80%, 1m30 cooldown.

6:30pm

Chest

Incline press - 2 8/10 drop-sets 70/55kg and 65/50...

Inline flies - 2 8/10 drop-sets 28s/ 22s and 25s/22s

Biceps

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

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

Preacher - 3 sets of 10 at 22.5kg, 2 sets of 10 at 20kg

Triceps

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

Lying Cable extension: 8x 22.5kg, 6x 27.5kg, 6x 32.5kg

Bench dips 5 sets of 10 reps

Abs

Bench Knee raises, 3 sets of 20, 1sec holds at full extension

10:00pm 35 min cardio, 1m30 w'up, 15m @ 65%, 15m @70%, 5m @ 75%, 2m @ 80%, 1m30 cooldown. Heart wasn't in the cardio, ass dragging, legs like lead...but done!

[teamfatboy]

7am...cardio, 45 minutes under load after warm-up...

4:30pm - Legs

SM Squats - partials

(Warm-up - 10 @ 40kg)

80kg x 10 x 1

100kg x 8 x 1

120kg x 6 x 1

100kg x 12 x 1 - nice and deep, but 5kg lighter than last week to keep the form.

Incline Leg Press

280kg x 8 x 1

320kg x 6 x 1

350kg x 6 x 1

Seated Leg extn

20kg plates x 10 x 5 (should have been 25's but I forgot to read my plan :doh:

Lying Leg Curl Dropset

Two sets of 10/15, at 60kg/ 45kg, 1sec holds under tension - call that a PB

Stiff-leg Deadlift Dropset

Two sets of 10/ 15 at 80/60 - lighter 'cos I left my straps at home and didn't want to run out of grip halfway through. Poss could have gone 90/70...mayb next time

Standing calf raise dropset

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

Prone Hold - 3x 60s to finish

[poos_n_wees]

Yep, the results are starting to tun up (finally!) - from 24.5% bf in Sept (before first 10-week cycle) to around 20% six weeks ago, to around 16% now.

Out there in the real world - I bumped into a guy yesterday who actually didn't recognise me (as opposed to the polite "oh, I didn't recognise you" sort of thing)...mind you, 30-odd missing kilos will do that

OMG ~30kgs is awesome. Congrats on the bodyfat % drop!

[teamfatboy]

Yep, the results are starting to tun up (finally!) - from 24.5% bf in Sept (before first 10-week cycle) to around 20% six weeks ago, to around 16% now.

OMG ~30kgs is awesome. Congrats on the bodyfat % drop!

Yep, still working it...I come off this fatblaster in three weeks, aiming to have 15%bf by then, confirmed by four-point skinfolds. A break, a shift-up in routine, then at least one more 10-week fatblaster, maybe two, by mid-spring!.

Trying to weigh up which I want more...to work on improving lifts (maybe benching bodyweight by Xmas, squatting 160 and deadlifting likewise) or shedding the bf....can't have my cake and eat it (..oops, did I mention my cheat meal!).

The 30 kilos was measuring from maximum, about three years ago, so it's perhaps not representative of anything but your avi...but it's 12kg in six months....either way, I's a happy boy!

[teamfatboy]

5 am - cardio. 2m30 warm-up, 10m @ 65%, 10m at 70%, 5m at 75%, and 2m30 cooldown - I gotta get harder on this, there should have been 35m under load, not 25.....

6pm - upper body

Chest

Incline BB Press

40kgs x 10 x 1 (warm-up)

55kgs x 10 x 1

65kgs x 8 x 1

70kgs x 6 x 1

55kgs x 12 x 1

Flat Flies

20s x 8 x 1

25s x 6 x 1

28s x 6 x 1

Cable X-overs

5 sets of 10 - 30/ 35/ 30/ 35/ 30 per side

Biceps

Cable Curl

2 dropsets 10/15, first at 20kg/ 15kg, then 25/20 - ow! :pfft: .

Machine 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

Abs

Bench Knee raises

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

All in all, a good day - bit of attention to form and now the pecs are grizzlin at me, so I must have done something right Got there late, the Resolution Bunnies were clearing out leaving spare benches by the time I got there...

[teamfatboy]

5am...cardio, only 25 minutes under load after warm-up...this slow start stuff in the mornings is getting to be a PITA, pass me the Harden-Up caps!..

6pm - Legs

Quads

SM Squats - partials

(Warm-up - 10 @ 40kg)

85kg x 10 x 1

95kg x 8 x 1

105kg x 6 x 1

95kg x 12 x 1 - had the PT fm hell in my ear about form....

SM Lunges

60kg x 8 x 1

70kg x 6 x 1

80kg x 6 x 1 ...PT still in my face about form....funny how that makes things harder, eh :oops:

Seated Leg extn

50kg plates x 10 x 4

Hams

Lying Cable Leg Curl Dropset

Two sets of 10/15, at 5kg/ 3.5kg, 1sec holds under tension - OMG those things are a b@st@rd! Feel ashamed to post 'em but the hams couldn't crack anything heavier

Stiff-leg Deadlift Dropset

Two sets of 10/ 15, first at 80/60, then 70/50 only partials, not up to lock-out, keeping the tension on.

Calves

Standing raise dropset - no gear where I was at, do 'em tomorrow.

Abs

Prone Hold - 3x 60s to finish.

And now it's cardio time...again!

[teamfatboy]

5am - morning cardio - warm-up, grind it out - go have brekkie....

6:00pm - Back and shoulders

ISO pull-down - two dropsets 8/12, 56/42kg, 63/49kg

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

BB shrugs - two dropsets 8/12, 70/50kg, 70/50kg - felt good so kept the weight

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

Seated Mil Press 8 @15kg, 6 @17kg, 4 @ 20kg (couldn't make it to a clean set of six) and 2 @ 17kg

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

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

9:30pm - night cardio - nope....legs still poked from Tuesday, so decided to listen to them for once, gave it the swerve :-$

[Flamer]

Thanks TFB (or should it now be fat boy slim?). That post actually made me feel a whole lot better about struggling with my military presses. Hopin to get into fire service - physical test requires military press 20 kg - 20 reps to beat of metronome :shifty: Well....I can do 8!!

Also love your dedication to cardio - I haven't been anywhere near my wind trainer since end of last season (Sept '07 :oops: )

[teamfatboy]

Thanks TFB (or should it now be fat boy slim?).

I like that.... gonna think about a name change! :jive:

That post actually made me feel a whole lot better about struggling with my military presses. Hopin to get into fire service - physical test requires military press 20 kg - 20 reps to beat of metronome :shifty: Well....I can do 8!!

Also love your dedication to cardio - I haven't been anywhere near my wind trainer since end of last season (Sept '07 :oops: )

Yep, fair to say I find the seated mil/ dumbbell press a complete b@sta@rd... two pencil arms holding up 20kg dumbbells. I mighta made a clean set of six if I'd had a spotter, but a weight like that hurts when you drop it on your own foot :nod:

As for cardio, well, my windtrainer is my easy way out, on account of I live at the top of a big hill, so going for a run means an easy start (downhill) and a helluva homeward leg back up the hill. besides, I've got an old TV and a cheap DVD player.. try doing that on a run :grin:

[teamfatboy]

Thursday:

5:00am - 30 min cardio, 1m30 w'up, 10m @ 65%, 10m @70%, 5m @ 75%, 1m30 cooldown.

6:00pm

Chest

Incline press - 2 8/10 drop-sets 65/55kg and 65/50...

Incline flies - 2 8/10 drop-sets 28s/ 22s and 25s/22s

Biceps

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

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

Standing BB Curl- 5 sets of 10 at 20kg (biceps toasted, dunno why)

Triceps

Rope Pushdown: 10x 25kg, 8x 30kg, 6x 35kg, 12x 30kg

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

wo-Bench dips 5 sets of 10 reps

Abs

Bench Knee raises, 3 sets of 20, 1sec holds at full extension

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

Really starting to feel the comparative lack of carbs - the last time I tried this eating plan, the protein was up too... but only two weeks to go :pray:

..and then it's the visit by the Easter Bunny and his evil twin, the Potato Chip Fairy \:D/

[Small]

the Potato Chip Fairy

i love the potato chip fairy!!

...hence my dieting :shifty:

[teamfatboy]

5am - 25m cardio, 2m30 warm-up, 5 sets of 2x2min intervals at 70 and 80% MHR. 2m30 cool-down.

Lunchtime

Back

Close-grip pull-downs: 10 @ 42kg, 8 @ 56kg, 6 @ 70kg, 12 @ 56kg

Bent-over row: 8 @ 50kg, 6 @ 60kg, 6 @ 70kg

BB Shrugs: 5 sets of 10 - 60-60-70-70-70... form not yet 100% but better..

Shoulders

DB Front Raise: 2 dropsets of 8/10 reps at 12/ 10kg

DB Side Raise: 2 dropsets of 8 @ 10kg, 10 @ 8kg - did these seated to stop the cheating....seemed to help.

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

Abs

SB Crunches with 10kg mediball - 3 sets of 20

and we're done... just leaves 'big leg day' tomorrow..

For some reason I seem to work better at lunchtimes - perhaps its 'cos the gym is empty and all the folks who actually have a life are out for Friday drinkies =P~ and we'll forgive the mean SOB who brought fish-and-chips back to the smoko room :boohoo: