TeamFatBoy starts a Journal

[biggurl27]

Holly crap, good luck with the spin class tomorrow, your are going to be sore after today :nod:

[poos_n_wees]

OMG.. whats this about 20 rep squats and lunges with 2-3 pulses business? Your trainer is teh HARDKOR3!!1!

No wonder why you've got great legs :nod: Keep up the good work!

[teamfatboy]

Thanks ladeez

I think today is like when you see a toddler fall over, and things go quiet before they realise they're hurt and start bawling...my legs aren't too bad at the moment but there's prolly a speeding train heading in my direction loaded with DOMS!

[teamfatboy]

Thursday 8 May - Back and Triceps.

Warm up:

Wide-grip lat pulldowns 20 reps at 42kg - so far so good.

Sumo Deads

6 reps at 100kg, 1s down, 0 hold, 1s up - like legs, first set was too light, but wait...

8 reps at 80kg, 3s down, 2s hold, 1s up. Not so pretty

20 reps, 4s down, 4s hold, 4s up - started at 60kg..but only knocked out four reps, stripped it to 40kg, got out another six reps, finished with 10 reps at a measly 30kg...

Bentover Rows

6 reps at 80kg, 1s down, 0 hold, 1s up - not too unhappy

8 reps at 60kg, 3s down, 2s hold, 1s up. Getting ugly

20 reps, 4s down, 4s hold, 4s up - started at 60kg ....but only knocked out four reps, stripped it to 40kg, got out another six reps, finished with 10 reps at a measly 30kg...Goodness gracious, my traps are on fire!

Chin-ups

20 reps, first five with 30kg assist, next five with 40 assist, next eight with 50 (half bodyweight) and last two with 55. Actually reasonably happy, given that by now traps were toasted.

Close-grip press

6 reps at 40kg, 1s down, 0 hold, 1s up

8 reps at 30kg, 3s down, 2s hold, 1s up - took me a while to work out how to keep the tension at max, rather than lock elbows, that'd be cheating! :shock: .

20 reps at 25kg 4s down, 4s hold, 4s up....finally found the Harden-up and didn't need to cut the weight.

Overhead Cable Extension

6 reps at 40kg, 1s down, 0 hold, 1s up

8 reps at 30kg, 3s down, 2s hold, 1s up. Turning an interesting shade of red now...

20 reps at 15kg 4s down, 4s hold, 4s up.

BB skulls

Dropset - 25 (5 reps)/ 20 (5)/ 15 (20). Prolly should have started out a few kg heavier.

All in all, a good intense workout - by the time I'd finished the chins, back was abaze from hips to neck, shoulder to shoulder. Triceps joined them...this new split may be a bit old-skool but it's great fun!

Oh, and yep, the DOMS hit the legs today, made hurrying to a meeting on the Quay a whole lotta no fun...

[SoaringSwine]

Crazy workout! What's the idea behind slow reps etc?

[teamfatboy]

Crazy workout! What's the idea behind slow reps etc?

It's all about 'time under tension'..those 20 reps at 4-4-4 takes four minutes a set, with the muscles always under load...this is a move away from high-reps to burn fat, to try and add a little mass for a few weeks. [Nothing at all to do with the challenge, pure coincidence LOL]

[poos_n_wees]

Bentover Rows

6 reps at 80kg, 1s down, 0 hold, 1s up - not too unhappy

8 reps at 60kg, 3s down, 2s hold, 1s up. Getting ugly

20 reps, 4s down, 4s hold, 4s up - started at 60kg ....but only knocked out four reps, stripped it to 40kg, got out another six reps, finished with 10 reps at a measly 30kg...Goodness gracious, my traps are on fire!

Wohoo.. nice rowing there! Can't have been easy with the slow reps 6-8-20 set/reps scheme looks interesting though.. are you enjoying it? I might give it a go sometime

And OMG... trying to get somewhere quickly with DOMs in your legs is an awesome experience

[teamfatboy]

Wohoo.. nice rowing there! Can't have been easy with the slow reps 6-8-20 set/reps scheme looks interesting though.. are you enjoying it? I might give it a go sometime

And OMG... trying to get somewhere quickly with DOMs in your legs is an awesome experience

Yep, I was quite happy..a few months ago, B.O.rows at 80kg for six reps would have been a dream, same for 100kg sumos.

It's new, it's different, it's got all the big compounds in, and I'm enjoying the hell out of it. Mind you, on this four-day split tmw is biceps-abs, so I may well change my mind!. It gives me a chance to work on the intensity too, my triceps got the DOMS from last night too, so it's all good!

Actually, since the legs still aren't right from Tues, maybe you CAN have too much of a good thing - and they're first-up on Sunday for another good workout 8)

[teamfatboy]

Saturday 10 May

Biceps-abs

Warm up - db curls: 20 reps w/12kgs

Incline Hammer Curls:

6 reps at 15kgs, 1s up, 0s hold, 1s down

8 reps at 12kgs, 3s up, 2s hold, 1s down

20 reps at 8kgs, 4s up, 4s hold, 4s down.

Standing BB Curls:

6 reps at 30kg, 1s up, 0s hold, 1s down

8 reps at 25kg, 3s up, 2s hold, 1s down

20 reps at 15kg, 4s up, 4s hold, 4s down

DB Preacher Curls:

6 reps at 15kg, 1s up, 0s hold, 1s down

8 reps at 12kg, 3s up, 2s hold, 1s down

20 reps at 7kg, 4s up, 4s hold, 4s down

Was tricky finding the right angle for the holds, but once that was sussed, ow! :oops: and doing preachers on DOMS-riddled triceps was not the most fun.

Abs

SB Crunches w/10kg ball - 3 sets 15 reps

Leg Lifts - 3 sets of 15

Medicine Ball Twists - on incline chair, 3 sets of 15 w/ 3kg ball.

Finished off with 10m on treadmill....feeding in the real cardio from next week.

Oh, and its second go at leg day tmw... that'll be interesting now I know what I'm in for! :shock:

[teamfatboy]

Monday 26 May 4pm - Legs

Warm up:

ISO Leg extensions30 reps at 40kg

Wide Free bar squats

6 reps at 120kg, 1s down, 0 hold, 1s up. PB WOOT WOOT

8 reps at 80kg, 3s down, 2s hold, 1s up.

20 reps at 40kg, 4s down, 4s hold, 4s up.

Walking Powerbag lunges

3x 30 lunges each side, 20kg powerbag. Interesting...1 minute IS NOT enough rest between sets

Lying leg curls

(15 reps warm up at 30kg)

6 reps at 75kg, 1s up, 0 hold, 1s down another PB, TFBs on fire

8 reps at 45kg, 3s up, 2s hold, 1s down

20 reps at 20kg, 4s up, 4s hold, 4s down.

Stiff-legged deadlifts

12 reps at 70kg, 2 sets of 12 at 80, stopping at 3/4 lift. Happy, in more ways than one...a good set of lifts, AND I managed to keep my lunch down, but it was close

Standing calf raises - nah, ran out of time...

Diet - getting clean (apart from the cereal for breakfast)

6am - cornflakes, PS, coffee, grapefruit juice

9am - 120g cooked chicken, double long-black with extra shot =P~

1130am - 100g cooked beef, tomatoes, cucumber, lettuce

1pm - 120g cooked chicken

3pm - 120g tuna

4pm - workout

530pm - apple

630pm - 100g cooked beef, tomatoes, cucumber, lettuce

900pm - ps.

[poos_n_wees]

Yep, I was quite happy..a few months ago, B.O.rows at 80kg for six reps would have been a dream, same for 100kg sumos.

It's new, it's different, it's got all the big compounds in, and I'm enjoying the hell out of it...

Yeah its amazing how we never feel like we're lifting enough.. but when we go back and look at how much we used to lift.. its a shock! I can't believe how weak I used to be back in the day lol.

Diet - was cheat day, chicken n chorizo paella but the slackness is over from tomorrow.

[teamfatboy]

Yeah its amazing how we never feel like we're lifting enough.. but when we go back and look at how much we used to lift.. its a shock! I can't believe how weak I used to be back in the day lol.

Yep, proof that a journal's worth it! I routinely get a quick slap from the PT, who seems to have an ironclad memory of my earliest lifts (squats with a rolled-up sunday paper, that sort of thing!), and points out that it's really only been a couple of years of serious weights training...Mind you, next back-n-tris is with PT, so one of two things will happen: weights in the journal will drop, or I will. 's all good

[teamfatboy]

Tuesday 13 May - Back and Triceps.

Different gym, so weights don't correspond...man, do they NOT correspond!

Warm up:

Wide-grip lat pulldowns 20 reps at 40kg - so far so good.

Sumo Deads

6 reps at 100kg, 1s down, 0 hold, 1s up. Kept 'cocking' the back on the pull.

8 reps at 80kg, 3s down, 2s hold, 1s up. Form better with the lighter weight.

20 reps, 4s down, 4s hold, 4s up - 40kg....with the form tweaked, the last half-dozen were freakin horrible...keeping the back from rounding was proving more than difficult.

Close-grip Rows

6 reps at 80kg, 1s down, 0 hold, 1s up - not too unhappy

8 reps at 45kg, 3s down, 2s hold, 1s up. Getting ugly

20 reps, 4s down, 4s hold, 4s up - 15kg ....turns out I'd figured out every cheat my PT knew, and a few more...while I wanna do 'em right, by the time I was doing them right, I was doing them light...

Seated row - actually looked like a face-pull

20 reps - 30kg

Close-grip press

6 reps at 40kg, 1s down, 0 hold, 1s up - too light

8 reps at 40kg, 3s down, 2s hold, 1s up

20 reps at 20kg 4s down, 4s hold, 4s up....finally found the Harden-up and didn't need to cut the weight, but it was close

Overhead Cable Extension

6 reps at 12.5kg, 1s down, 0s hold, 1s up - too light

8 reps at 12.5kg, 3s down, 2s hold, 1s up

20 reps at 10kg, 4s down, 4s hold, 4s up.

Cable skulls

30-rep Dropset - 15kg (5 reps)/ 12.5kg (5)/ 10 kg (10)/ 7.5kg (10).

Really intense workout - not getting too messed-up by the different weights, the effort was there, it's just different equipment set-up. Once I get a base of weight info for this, I can focus on pushing the PB's up. Also, having had the PT check out some of these lifts which I'd not done for a while picked up all the cheats and poor form - all good for the long run.

[poos_n_wees]

Yet another solid workout I always get messed up with weights when I train at a different gym too lol.

What're you doing for cardio at the moment? Me hunting for some new ideas.. cardio sucks :?

[teamfatboy]

What're you doing for cardio at the moment? Me hunting for some new ideas.. cardio sucks :?

Cardio's boring by definition...I'm getting back onto the 40m pre-brekkie on the bike/wind trainer, crank up the MP3 player and go...and 30-40min at 65% on the treadmill after weights three days a week.

If I don't want to tick my PT off, that's all I do, but I'm sneaking in the occasional real run on the waterfront. PT and I have a wrestle with running, on account of how the HR is too high for bb training/ fatburning and won't help my bb goals - I just want to get sweaty and run...and the HarbourCapital 10k's less than two months away.

I'd do more spin but the instructors mostly suck at it... my fave gurl's only doing one class a week and I've a meeting right at the same time

I like Radical Elite's Fight-Do programme but City Fitness lost their best instructors, who're teaching @ Contours, and I can't get in for some strange reason :grin: if you get a chance up in AKL, try it, it's a Combat/ Muay Thai class and it'll blow you away!

[poos_n_wees]

If I don't want to tick my PT off, that's all I do, but I'm sneaking in the occasional real run on the waterfront. PT and I have a wrestle with running, on account of how the HR is too high for bb training/ fatburning and won't help my bb goals - I just want to get sweaty and run...and the HarbourCapital 10k's less than two months away.

Wicked.. I'm sure it's not doing much harm getting some long sessions of cardio in there. Just tell your PT its 'active recovery' lol.

...I like Radical Elite's Fight-Do programme but City Fitness lost their best instructors, who're teaching @ Contours, and I can't get in for some strange reason :grin: if you get a chance up in AKL, try it, it's a Combat/ Muay Thai class and it'll blow you away!

OMG, I just googled it.. and there's a Fight-Do program available at the Contours in my area! I've never set foot in a Contours before I'm gonna go make some enquiries.. thanks!

[biggurl27]

Fight-Do eh TFB? I think it must be a very similar to the Les Mills BodyCombat. Doing one of those tomorrow morning at 6.30am. Great Cardio man!! I think doing group fitness classes are great to mix in with your normal cardio of bike/Xtrainer/treadmill/rowing machine or whatever, just turn up and and have someone else motivate you woo hoo! I am going to get a skipping rope for home, thought that would be a cool alternative too :grin:

[teamfatboy]

Fight-Do eh TFB? I think it must be a very similar to the Les Mills BodyCombat. Doing one of those tomorrow morning at 6.30am. Great Cardio man!!

Yep, Fight-do is like BodyCombat...great therapy when you've spent the day resisting the urge to give someone the whacking they so richly deserve. Of course, it helps if you have decent coordination...some of us are down the back of the class where we can only hurt ourselves :grin:

Speaking of hurting...chest and shoulders tonight...watching the journals, gonna have to lift my game!

[teamfatboy]

Wednesday 14 May

Chest-shoulders

Warm-up: Incline D.B press 20 reps @ 15kg*

Incline D.B press:

6@ 25kg* (1 sec down, 0 hold, 1s up) 2min rest

8@ 20kg* (3 sec down, 2 sec hold, 1s up) 1 min rest

20@ 15kg (4 sec down, 4 sec hold, 4s up) 1 min rest - managed to stick the full 20 reps with 15kg dbs unlike last time, so that's a small gain :?

Incline D.B flies:

6@ 25kg* (1 sec down, 0 hold, 1s up)

8@ 20kg* (3 sec down, 2 sec hold, 1s up)

20@ 15kg* (4 sec down, 4 sec hold, 4s up)

Pec Dec - Dropset, 30 reps,

8ea at 42/35/28kg, 6@21kg - it's the 1s holds that kill me on these :shock:

Clean and Press

3x 12 reps at 25kg

Side raises

3x 12 reps at 7kg*

Upright Rows

6@45kg (1sec up, 0 hold, 1s down) 2m rest

8@ 30kg (3 sec up, 2s hold, 1s down) 1m rest

20@ 20kg (4 sec up, 4s hold, 4s down)

Finished with 30m of treadmill intervals 2m-2m, covered 4km, not enuff :madman:

Goal is to get clean improvements in at least one set per day...and eventually get some respectable numbers for eg clean-and-press.

[poos_n_wees]

Clean and Press

3x 12 reps at 25kg...

...Goal is to get clean improvements in at least one set per day...and eventually get some respectable numbers for eg clean-and-press.

Thats a pretty good weight for 12 reps though! They always make it look so easy in the Olympics don't they? Then when you actually try them... uhh they're fecking HARD lol. So many little technical things to worry about too :?

[teamfatboy]

They always make it look so easy in the Olympics don't they? Then when you actually try them... uhh they're fecking HARD lol. So many little technical things to worry about too :?

Thanks P&W, generous as always.

Since learning to deadlift and clean-n-press properly I have acquired a new respect for power- and Olympic-lifters :nod: :nod: [like the vids from MikeZero and SS... imagining the three red lights in front of me] I'm just glad I've moved off needing to use a bare bar :oops:

Only biceps-n-abs left to do this week - out to dinner tonight. Steak and chips without the chips? Maybe I could swap the chips for some more steak =P~

[teamfatboy]

Saturday 17 May

Biceps-abs

Warm up - bb curls: 20 reps w/25kgs

Incline Hammer Curls:

6 reps at 15kgs, 1s up, 0s hold, 1s down

8 reps at 12kgs, 3s up, 2s hold, 1s down

20 reps at 8kgs, 4s up, 4s hold, 4s down.

Standing BB Curls:

6 reps at 30kg, 1s up, 0s hold, 1s down

8 reps at 25kg, 3s up, 2s hold, 1s down

20 reps at 17.5kg, 4s up, 4s hold, 4s down

One-arm machine Preacher Curls:

6 reps at 15kg, 1s up, 0s hold, 1s down

8 reps at 10kg, 3s up, 2s hold, 1s down

20 reps at 7.5kg, 4s up, 4s hold, 4s down

Abs

SB Crunches w/10kg ball - 3 sets 15 reps

Leg Lifts - 3 sets of 15

Medicine Ball Twists - on incline chair, 3 sets of 20 w/ 3kg ball.

Those 4x4x4 sets of 20 just don't get any easier :shock:

[teamfatboy]

Sunday 18 May - Back and Triceps.

Warm up:

Wide-grip lat pulldowns 3 sets of 20 reps at 42kg

Sumo Deads

6 reps at 100kg, 1s down, 0 hold, 1s up.

8 reps at 80kg, 3s down, 2s hold, 1s up.

20 reps, 4s down, 4s hold, 4s up - 40kg....Still wrestling with keeping th arch in the back..but made a better job of it than Tuesday

T-bar Rows

6 reps at 55kg, 1s down, 0 hold, 1s up -

8 reps at 40kg, 3s down, 2s hold, 1s up.

20 reps, 4s down, 4s hold, 4s up - 20kg ....

Assisted Chins - 30 reps, first 12 at -40, last 18 at -50kg

Close-grip press

6 reps at 50kg, 1s down, 0 hold, 1s up

8 reps at 40kg, 3s down, 2s hold, 1s up

20 reps at 20kg 4s down, 4s hold, 4s up

Overhead Cable Extension

6 reps at 50kg, 1s down, 0s hold, 1s up -

8 reps at 40kg, 3s down, 2s hold, 1s up

20 reps at 20kg, 4s down, 4s hold, 4s up.

Can't use the weights from last week to track effort, so use color code...face the color of steak, too light..face the color of tomato, just right!

BB skulls

30-rep Dropset - 20kg/ 12 reps, 15 kg - 18 reps

Cardio - 30 min @ 65% on a bike.

Spent the morning at the Wellington Food Show - who'da thunk there were so many kinds of chocolate? or Beer? Or Coffee? But there weren't any pies...and we know why :evil:

[biggurl27]

There was a Wellington Food Show?? Arh well glad I didn't know that was on :pfft:

[poos_n_wees]

Spent the morning at the Wellington Food Show - who'da thunk there were so many kinds of chocolate? or Beer? Or Coffee? But there weren't any pies...and we know why :evil:

Chocolate...