TeamFatBoy starts a Journal

[teamfatboy]

...back from a week working in Oz...brrr it was cold.

Only one workout...crappy hotel gym meant chest presses, pec-dec, leg xtensions and some time on a cruddy stepper...getting behind :evil:

Have to start the before-brekkie cardio again...ah well, it's an easier way to keep warm than turning on the heater :pfft:

[poos_n_wees]

Hey TFB! Wondered where you'd gotten to :grin:

What do you do for work that lets you travel? Nevermind about the training, its a new day tomorrow.. back into routine

[teamfatboy]

I was at a conference near Goulburn...man, that country is soooo dry. We've got some rain they could have!

Yep, back into it with a vengeance...get to the point where I go nuts if I'm NOT training, so it'll prolly be a hard leg session this arvo, have me walking like John Wayne for the rest of the week :grin:

[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.

[biggurl27]

Woo well done on the PBs TFB! 8)

[poos_n_wees]

Awesome squats!

[Flamer]

Nice work with the PBs TFB :clap:

[SoaringSwine]

Nice squatting!

[teamfatboy]

Tuesday 27 May

Chest-shoulders

Warm-up: Incline Sn press 20 reps @ 40kg

Incline SM press:

6@ 60kg (1 sec down, 0 hold, 1s up) 2min rest

8@ 40kg (3 sec down, 2 sec hold, 1s up) 1 min rest

20@ 20kg (4 sec down, 4 sec hold, 4s up) 1 min rest

Flat SM Press:

6@ 50kg (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 35/30kg, 6@20kg.

Clean and Press

3x 12 reps at 20kg - PT picked on these...dialled out all the cheats... :oops:

Side raises

3x 12 reps at 7.5kg*

Upright Rows

6@30kg (1sec up, 0 hold, 1s down) 2m rest

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

20@ 10kg (4 sec up, 4s hold, 4s down) - and here PT dialled out all the cheats - wide grip, arms at right angles at the top of the lift. I think I preferred my way....but talk about focus on the right muscles...TFB learns a valuable lesson!

Diet - clean-(ish)

0600 - 3.4 cup oats, ps, grapefruit juice, black coffee

0800 - more coffee =P~

0900 - 120g cooked chook, apple

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

1300 - 120g tuna, banana

1700 - apple (should have been chook too, but too tight for time)

1800 - coffee, creatine, aspirin, maltodextrose

1830 - train

1930 - 100g beef, tomatoes, cucumber

2100 - ps to come.

[biggurl27]

Looking good TFB, but how come on 100gm of meat, you could probably do 150/200gm for a fella? I usually do about 150 per serve, 185gm tin of tuna and sometimes 200gm when I'm being miss piggy haha

[diamond]

Good stuff tfb.

[teamfatboy]

Good stuff tfb.

Thanks Diamond - just waiting for the DOMS to turn up...

Looking good TFB, but how come on 100gm of meat, you could probably do 150/200gm for a fella? I usually do about 150 per serve, 185gm tin of tuna and sometimes 200gm when I'm being miss piggy haha

You may be right...kinda there's normally quite a lot of extra protein in there, in the form of shakes...ran out, haven't been to get any more.

Until I get some more ps, I could probly up the beef to compensate (I think 100g cooked beef/ 120g cooked chook equates to 30g protein equates to a ps, right?), but I'm not really noticing it, 'cos I've been too damned cold to do pre-brekkie cardio (let me see, that's double-ewe, ewe, ess, ess, WUSS!).

I'm also trying to hit the %bfat rather than build muscle - so the diet's calibrated to prevent erosion of muscle at the same time as shedding lard. Make any sense 2 u?

[queen]

Welcome back from OZ not read your journal for a while. Doing great! One of these days Ill have the guts to start my own lol

[biggurl27]

Arh see still doens't seem enough for a fella, don't want you starving

[teamfatboy]

Thursday 28 May - Back and Triceps.

Warm up:

Wide-grip lat pulldowns 3 sets of 20 reps at 49kg

Sumo Deads

6 reps at 120kg, 1s down, 0 hold, 1s up. PB - good lock-outs too

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

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

T-bar Rows

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

8 reps at 20kg, 3s down, 2s hold, 1s up.

20 reps, 4s down, 4s hold, 4s up - 15kg [Guess what happened after the pb on sumos ]

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 15kg 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.

BB skulls

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

8 reps @ 20kg 3s down, 2s hold, 1s up

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

This shoulda been a dropset but I just loooooove the 4/4/4/0 routine (and I left my journal in th office :doh: )

No cardio - gonna hit lunchtime spin tomorrow with one of my fave instructors

Diet

6am - 3/4 cup oats, pp, grapefruit juice, bk coffee

8am - doppio doppio with extra shot :shock:

9am - 120g cooked chook, apple

130pm - long black and a hot chocolate with TWO marshmallows

230pm - 100g cooked beef, tomato/cucumber/lettuce, banana - had a meeting ran long

4pm - 120g tuna

530pm - apple (should have been 120g chook too but ran outa time)

630pm - train

800pm - 250g beef, tomato/cucumber/lettuce

and we're done cos its freakin' cold

[poos_n_wees]

Sumo dead PBs for teh winz!

130pm - long black and a hot chocolate with TWO marshmallows

Oh noes! High carb day was it?

[Luigi]

i may be able to bench more than you but im still jealous of your leg strength :nod:

** and nice pb on the sumo deads, how do you find these compared to regular deads ??

[teamfatboy]

i may be able to bench more than you but im still jealous of your leg strength :nod:

** and nice pb on the sumo deads, how do you find these compared to regular deads ??

Cheers, Luigi - I guess I find sumos slightly easier than regular ones, not that I've had much to compare them with. I might do a comparison set tomorrow after I've trained biceps-abs, just to remind myself :-)

[Flamer]

Nice work on the deads TFB. What is this doppio doppio you speak of? Do I need to get me some? (she says while gulping second espresso for the morning).

[teamfatboy]

Nice work on the deads TFB. What is this doppio doppio you speak of? Do I need to get me some? (she says while gulping second espresso for the morning).

:grin: :grin: Actually, I was short-changed...I just changed coffee-shops and haven't got the new one trained to throw in the extra shot (making a total of five!). At the last place, the superb barista had it nailed, but she left

..and since it's the only vice I've got left, on account of the healthfood police believing coffee is good for you this week, it'll do nicely!

[biggurl27]

Yep coffee is grand I have 3-6 per day :shock: usually only 3 max of real ones and the rest instant muck. =P~ Don't stick mine on my journal though, should we ya re'con?

[teamfatboy]

Yep coffee is grand I have 3-6 per day :shock: usually only 3 max of real ones and the rest instant muck. =P~ Don't stick mine on my journal though, should we ya re'con?

Some folks put all their sups on, and in some ways coffee's just a supp - so yeah, maybe... I was talking to a gym instructor mate who logs absolutely everything past the tonsils

Just did a Spin class and my fave instructor's joining the brain-drain, off to Oz in two weeks :cry:

[biggurl27]

Yeah I re'con coffees can be missed off the journals unless people are having fattie milk and mochas ahhaha

Ooh bugger, sucks when you have a good instructor and they go Never done a spin class - they look hard core!!

[teamfatboy]

Saturday 31 May

Biceps-abs

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

Seated Hammer Curls:

6 reps at 17kgs/ side, 1s up, 0s hold, 1s down

8 reps at 15kgs/ side, 3s up, 2s hold, 1s down

20 reps at 7kgs/ side, 4s up, 4s hold, 4s down - forgot my journal, these shoulda been 8kgs...

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

Machine Preacher Curls:

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

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

20 reps at 10kg, 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.

Then goofed around with some Sumo versus regular deads

3 reps @ 80kg, sumo then regular

3 reps @ 100kg, sumo then regular

3 reps @ 120kg, sumo then regular

Found it easier to keep the back coming up first with the sumos, tended to use too much leg off the floor with the regular deads - but there wasn't a lot of difference in the intensity, so I'd put it down to practice. I might have to alternate them week and week about, but either way they felt acceptable, there's some room left in there

No cardio tho - might log some bike time tomorrow.

Diet - was okay, same as most days, but I'm off to my sister-in-law's 40th, so that might change things (unless you can count red wine as a supplement?) :shifty:

[teamfatboy]

Monday 02 June - Back and Triceps.

0730 - cardio: 30 min intervals on windtrainer: 5m each at 60/70/80%, then 2m30 at 80/90/100% w/ 30s between intervals.

Brekkie - yum!

0900 - Gym

Warm up:

Wide-grip lat pulldowns 3 sets of 20 reps at 40kg

Sumo Deads

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

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

20 reps at 30kg, 4s down, 4s hold, 4s up.

T-bar Rows

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

8 reps at 30kg, 3s down, 2s hold, 1s up.

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

Seated Row WG, elbows out, upper arms parallel to ground - 30 reps, first 12 at 30, next 8 @ 25, last 10 at 20kg

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 15kg 4s down, 4s hold, 4s up

Overhead Cable Extension

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

8 reps at 20kg, 3s down, 2s hold, 1s up

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

Lying Cable skulls

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

8 reps @ 20kg 3s down, 2s hold, 1s up

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

This is where the value of a trainer comes in handy...zero chance of cheating, so there's a bonfire on my traps and rhomboids that'll last all day :shock: just as well, 'cos it's HOSING down outside!

Diet

0700 - black coffee, aspirin

0800 - omelette (2 whole eggs 8 whites), pp, grapefruit juice, bk coffee, apple, maltodextrose n supps

1000 - more coffee, two shortbreads (well, they ARE fast-digesting carbs!)

1200 - chook, veges, pp

1500 - tuna

1800 - beef, veges, pp

2100 - 2pp