TeamFatBoy starts a Journal

[SoaringSwine]

How long does a workout like that take? I don't believe you did that in an hour like your diet plan suggests!

[teamfatboy]

How long does a workout like that take? I don't believe you did that in an hour like your diet plan suggests!

Yep, sure did....it was with the PT, who absoloootely savages the rests between sets. So, 0900 warm-up, 20 reps, say 1m, 2m to set up for sumos, 6 reps, 2m break, 8 reps (3s down, 2s hold, 0s up, 0s rest, so about 6s rep, under a minute), 20 reps (four freakin' minutes!) - that's eleven minutes to there and I'm one set out of six down...

Each set of three follows the same pattern (except the dropset, natch!) of 6-8-20 reps with 2m rest between 6-8, 1m between 8-20 and 1m between 20-6. There's sod-all chitchat, it's full-on - but a warm-up and six exercises can be knocked-out in an hour easy.

Sure, it was prolly more like 1015 by the time I drove home, but there was good coffee in the plunger, 30s in the microwave and I'm a happy TFB - apart from the aforementioned bonfire!

[Flamer]

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]

Wednesday 4 June 1230 - Legs

Warm up:

ISO Leg extensions30 reps at 40kg

Wide SM squats

6 reps at 130kg, 1s down, 0 hold, 1s up. PB 8)

8 reps at 85kg, 3s down, 2s hold, 1s up.

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

Walking db lunges

3x 30 lunges each side, 2x 12kg dbs. Found these easier than the powerbag

Lying leg curls

(30 reps warm up at 30kg - shoulda been only 15 reps, what WAS I thinking

6 reps at 75kg, 1s up, 0 hold, 1s down

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

20 reps at 25kg, 4s up, 4s hold, 4s down.

Stiff-legged deadlifts

3 sets of 10 reps at 100kg - v v happy TFB, good form, no back rounding or 'reaching for the floor'.

Standing calf raises

3 sets of 15 at 151kg on the HS machine

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, coffee

1230 - workout

1400 - 120g tuna

530pm - 120g cooked chook, apple

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

900pm - ps

Happy with that squat - the 6-rep was good, nice and parallel, but I paid for it with lesser energy later on in the w'out. Anyone else feel stronger at lunchtime than if they train late in the day?

Only later did I realise that if I was doing this after work, I'd also have had a serve of maltodextrose to keep the fire going...

[biggurl27]

YAY well done on the squat dude, very impressive!! :grin:

[SoaringSwine]

Happy with that squat - the 6-rep was good, nice and parallel, but I paid for it with lesser energy later on in the w'out. Anyone else feel stronger at lunchtime than if they train late in the day?

Only later did I realise that if I was doing this after work, I'd also have had a serve of maltodextrose to keep the fire going...

I definately train better just after midday, just as long as I've already had a couple meals.

For those SM squats, are you including or excluding the bar in the weight?

[teamfatboy]

Happy with that squat - the 6-rep was good, nice and parallel, but I paid for it with lesser energy later on in the w'out. Anyone else feel stronger at lunchtime than if they train late in the day?

I definately train better just after midday, just as long as I've already had a couple meals.

For those SM squats, are you including or excluding the bar in the weight?

Nope, I only include the bar when I'm on a free bar (squat rack, power rack or free bench). On the Smiths at the gym, the bar's compensated (or whatever you call it) - it's def not a 20kg Olympic bar..the nett weight's prob a kilo or two at most.

[Luigi]

nice work on the SM squats, how much you weigh at the moment ? your meal portions are tiny

[teamfatboy]

Thursday 5 June

Chest-shoulders

Warm-up: Incline DB press 20 reps @ 15kg*

Incline DB press:

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

8@ 22kg* (3 sec down, 2 sec hold, 1s up) 1 min rest

20@ 15kg* (4 sec down, 4 sec hold, 4s up) 1 min rest

Happy with those - despite the paltry weights...I reckon I coulda snuck in a set of six at 33kg*. Played around with the 33s at the end of the workout, but nope, didn't want to pop somethin' :oops:

Incline DB Flies

6@ 28kg* (1 sec down, 0 hold, 1s up)

8@ 22kg* (3 sec down, 2 sec hold, 1s up)

20@ 12kg* (4 sec down, 4 sec hold, 4s up)

Pec Dec - Dropset, 30 reps,

10@42kg/ 10@35kg/ 10@28kg

Clean and Press

3x 12 reps - first set at 25kg then two at 20kg, trying to keep clean form

Side raises

3x 12 reps at 7.5kg*

Upright Rows

6@ 40kg (1sec up, 0 hold, 1s down) 2m rest

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

20@ 15kg (4 sec up, 4s hold, 4s down) - wide grip, arms at right angles at the top of the lift - starting to gain the feeling of targeting the right muscles, not just moving the weight whatever way works

Diet - clean-(ish)

0600 - 3/4 cup oats, ps, grapefruit juice, black coffee

0800 - doppio doppio w/ extra shot

0900 - 120g cooked chook, apple

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

1300 - 120g tuna, banana

1600 - maltodextrose

1630 - train

1730 - Spin All Terrain

1845 - 120g cooked chook, apple

1930 - 100g beef, tomatoes, cucumber

2100 - ps to come

nice work on the SM squats, how much you weigh at the moment ? your meal portions are tiny

Weighing in at just over the 100kg mark. Yeah, I did a count-up and there's a shed-load of protein missing - just don't tell my PT or I'll get a whupping. :grin:

[biggurl27]

ha told you that you were eating like a girl TFB

[teamfatboy]

yep, having a bit of trub focussing on th diet and shovelling it all in, esp when the freakin' lid of the shaker comes off, spraying pp and water all over the kitchen :evil:

Just had one trip away, got another one coming, hard to settle into the routine when I know it's just gonna change...

When I get back, I've got a 9wk training blast to go on, so the focus will return... :grin: Maybe I need the spectre of getting on stage to frighten me into it!

[teamfatboy]

Saturday 7 June May

Biceps-abs

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

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 9kgs/ side, 4s up, 4s hold, 4s down

Standing BB Curls:

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

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

20 reps at 12.5kg, 4s up, 4s hold, 4s down

Machine Preacher Curls:

6 reps at 35kg, 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

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/ 2kg ball.

Kinda sissy workout today, did a load of stuff 'round the house before the rain came, messed up the diet timings and stuff, never really looked like firing. Gotta get serious with this, biceps are a weakness :evil:

[teamfatboy]

Sunday 8 June

Chest-shoulders

Warm-up: Incline DB press 20 reps @ 15kg*

Incline DB press:

6@ 32kg* (1 sec down, 0 hold, 1s up) 2min rest

8@ 25kg* (3 sec down, 2 sec hold, 1s up) 1 min rest

20@ 15kg* (4 sec down, 4 sec hold, 4s up) 1 min rest

Forcing the issue with chest, tried a pair of 35's and if I could have got them into the starting position, I might have managed the actual press.

Incline DB Flies

6@ 28kg* (1 sec down, 0 hold, 1s up)

8@ 22kg* (3 sec down, 2 sec hold, 1s up)

20@ 12kg* (4 sec down, 4 sec hold, 4s up)

Pec Dec - Dropset, 30 reps,

15@35kg/ 15@28kg/ 10@21kg

1-sec hold at the clinch...ow!

Clean and Press

3x 12 reps at 22.5kg with good form, just a shame about the weights!

Side raises

3x 12 reps at 8kg*

Upright Rows

6@ 40kg (1sec up, 0 hold, 1s down) 2m rest

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

20@ 12.5kg (4 sec up, 4s hold, 4s down)

Then I goofed around some, couple sets of hi-pulley cable x-overs at 25kg* and 30kg*, and low-pulley rear delt raises - those are kinda neat!

[teamfatboy]

Monday 9 June 1230 - Legs

Warm up:

HS Leg extensions30 reps at 49kg

Wide SM squats

6 reps at 140kg, 1s down, 0 hold, 1s up. PB 8)

8 reps at 90kg, 3s down, 2s hold, 1s up. These were quite good too, that's up 10kg on last week

20 reps at 50kg, 4s down, 4s hold, 4s up - up 5kg on last week, but starting to turn an interesting colour by the end.

Walking db lunges

3x 30 lunges each side, 2x 12kg dbs. Cue sounds of a walrus, lots of huffing n puffing...

Lying leg curls

Warm-up - 30 reps at 30kg

6 reps at 75kg, 1s up, 0 hold, 1s down

8 reps at 50kg, 3s up, 2s hold, 1s down

20 reps at 25kg, 4s up, 4s hold, 4s down.

Stiff-legged deadlifts

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

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

20 reps at 40 kg, 4s down, 4s hold, 4s up, 0 rest

Standing calf raises

3 sets of 15 at 142kg on the HS machine

Diet - getting cleaner

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

9am - 120g cooked chicken, double long-black with extra shot =P~ and a chocolate chippie :naughty:

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

1230 - workout

1400 - 120g tuna, banana

430pm - 120g cooked chook, apple

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

900pm - ps

Happy with that squat for a 6-rep PB - the form was good, nice and parallel, starting to get to closer to the limit.... amazing what a good dose of harden-up will do! Need to get a bit more antisocial tho, the lunchtime crowd meant I had a couple of longer breaks than the approved 1m between sets.

[Small]

dont mean to be ansy and digging up dead posts but, 4 up, what the heck iz

0800 - doppio doppio w/ extra shot

??

{if its food related i think i have the authority atm to question :pfft:}

[teamfatboy]

dont mean to be ansy and digging up dead posts but, 4 up, what the heck iz

0800 - doppio doppio w/ extra shot

??

{if its food related i think i have the authority atm to question :pfft:}

It's Italian for double espresso, twice ! The dude in the coffee hole-in-the-wall next to work is a German (wtf is a German speaking Italian for?) but he's good, and that's what he calls it, so that's what I ask for - all up, five shots of black coffee in one cup...just the trick!

[poos_n_wees]

Wide SM squats

6 reps at 140kg, 1s down, 0 hold, 1s up. PB 8)

8 reps at 90kg, 3s down, 2s hold, 1s up. These were quite good too, that's up 10kg on last week

20 reps at 50kg, 4s down, 4s hold, 4s up - up 5kg on last week, but starting to turn an interesting colour by the end.

Impressive squats TFB! 8)

Walking db lunges

3x 30 lunges each side, 2x 12kg dbs. Cue sounds of a walrus, lots of huffing n puffing...

This cracked me up.

Nothing makes me more out of breath than lunges.. I swear I'm at my ugliest after doing any type of lunge LOL.

[teamfatboy]

Tuesday 10 June

Was supposed to be a off-day, had to scrub my normal Tuesday training 'cos I "had a meeting", til the pesky customer cancelled with 30m notice... :evil:

So what's a fella to do, but head down the gym....20m on a spin-bike upstairs, just cranking it out, bit of chitchat, then a nice 55m spin class. Can't be all bad - got the hr up to 90% in places, still recovered nice-n-quick

Prolly back-n-tris tmw, that'll wipe the smile off my face!

[Sakura]

- all up, five shots of black coffee in one cup...just the trick!

You must be bouncing off the walls after all that caffeine! :dancing:

[teamfatboy]

- all up, five shots of black coffee in one cup...just the trick!

You must be bouncing off the walls after all that caffeine! :dancing:

nnnnnnnnnooooooooo iiiiiiiimmmmmmm jjjjjjjjjjuuuuuuusssst fine! :grin: It might, however, explain why I don't need any more for the rest of the day :shock:

[Small]

yeah HardKore id be amping it ! all jittery and that

[teamfatboy]

Thursday 11 June 4pm - Legs

Warm up:

HS Leg extensions30 reps at 40kg

Wide SM box squats

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

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

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

The box meant going to parallel....so tempting just to park there :naughty:

SM lunges

3x 12 lunges each side, 40kg

Lying leg curls

Warm-up - 30 reps at 20kg

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

8 reps at 15kg, 3s up, 2s hold, 1s down

20 reps at 5kg, 4s up, 4s hold, 4s down.

Stiff-legged deadlifts

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

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

20 reps at 30 kg, 4s down, 4s hold, 4s up, 0 rest

Diff gym, so no calf raises, and weights bear no resemblance to normal...

Diet - getting cleaner

0600 - 3/4 cup oats, PS, coffee, grapefruit juice

0900 - 120g cooked chicken, double long-black with extra shot

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

1300 - 120g tuna, banana

1500- 120g cooked chook, apple

1530 - maltodextrose, supps

1600 - train

1830 - 100g cooked beef, tomatoes, cucumber, lettuce

2100 - ps - watching Biggest Loser!

All done and dusted in 55 min - having a PT ride my case for the rest breaks means it was a lot harder than Tuesday, max HR 90%....

[biggurl27]

Hardcore workout for 55min you gonna have sore leggies :nod:

[teamfatboy]

Hardcore workout for 55min you gonna have sore leggies :nod:

Ya think? I said to my PT "Gimme wheels o'steel" and look what happened!

Jumped in the car to go back to town, cudn't get out! And what's more, I promised some mates I'd do lunchtime spin tomorrow!

[biggurl27]

haha good luck with that mate :shock: