TeamFatBoy starts a Journal

[teamfatboy]

No weights today, just cardio.....did ten minutes spin to warm up, then a truly awesome Spin All-Terrain (that felt like a Challenge) with a really fab instructor, who's off to Oz :cry:

and what's more, all my so-called mates stood me up. Normally there's two or three n we can have some fun, but nope...bunch o'girlies (actually, yes they are...) Still, it was really neat, send the instructor off in fine style, and burned a thousand cals into the bargain

[Sakura]

1000 cals burned! Thats wicked TFB! :nod:

[teamfatboy]

1000 cals burned! Thats wicked TFB! :nod:

Why thank you

That's why I love spin...a great way to burn cals, and you get to do some of it sitting down!

Got a trip coming up, then it's back to cardio six days a week. My trusty Polar tells me that on that training plan, I can burn 7000 cals/ week...I may want to push a little harder this time, tho :nod:

[teamfatboy]

Saturday 14 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@ 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

Incline DB Flies

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

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

20@ 15kg* (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 at 22.5kg...anything to avoid using a bare bar!

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

No cardio, will tack some on to tomorrow's wo.

[biggurl27]

30kgs DB press noice! Will have to work my ass off to catch up to you FTB :nod:

[teamfatboy]

Sunday 15 June - Back and Triceps.

3:00pm - Gym

Warm up:

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

Sumo Deads

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

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

20 reps at 50kg, 4s down, 4s hold, 4s up.

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

Assisted chins, 30 reps w 50kg assist

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 25kg 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

Cardio - 30 mins on treadmill, just grinding away...

[teamfatboy]

Tuesday 17 June noon - Legs

Warm up:

HS Leg extensions30 reps at 49kg

Wide SM bench 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

Couldn't find a box, so used a bench... tried for 6@140, but wasn't happening.

Walking DB lunges

3x 30 lunges each side, 2x 12kg db

Lying leg curls

Warm-up - 30 reps at 35kg

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 12 reps at 100kg.

Diet

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

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

1200 - maltodextrose n supps (trib, aspirin, beta-alinine)

1230 - workout

1400- 100g cooked beef, tomatoes, cucumber, lettuce

1530 - 120g tuna, banana

1700 - 120g cooked chook, apple

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

2100 - ps (if I can stay awake that long).

[teamfatboy]

Tues 17 June

Biceps-abs

Warm up - standing db curls: 20 reps w/12kg/s

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 27.5kg, 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

ran out of time..had to double-up workouts 'cos I've got a busy weekend, family all over the place

[biggurl27]

huh you did all that today eh crazy, just say to your family excuse me I'm off to the gym :pfft:

[teamfatboy]

Yep you're absolutely right, pass me the Harden-up pills..'xcept that on Saturday my nephew's having a fifth birthday, and there'll be a Fire Engine \:D/

[Flamer]

:shock: Can't miss the Fire Engine!!! I was reading through your last couple of entries thinking you'll handle comp prep just fine!! So, which one are you aiming for?

[teamfatboy]

Yep, boys and fire engines, gotta be a great mix :nod:

I was aiming for next April, but a session last nite with the trainer confirmed that the % bf has blown out :oops: - I guess I already knew that, I knew why (major stress, change of job, two business trips with crappy carb-laden food, and big drop in cardio, all my own fault) so I've got my work cut out.

Anyhow, gonna buy me some of those 'Harden-Up' supps , start back with the intensive cardio before brekkie, and get back on track.

My new avi might have to be captain grumpy tho... carb consumption's going to take a nosedive!

[Flamer]

Carbs, sharbs - who needs 'em?? (says she that would happily stuff her face with a custard twist!).

At least you've caught things before they snowball, and you'll be in good company with the cardio pain (small comfort?)

[samoan_muscle]

Yep, boys and fire engines, gotta be a great mix :nod:

I was aiming for next April, but a session last nite with the trainer confirmed that the % bf has blown out :oops: - I guess I already knew that, I knew why (major stress, change of job, two business trips with crappy carb-laden food, and big drop in cardio, all my own fault) so I've got my work cut out.

Anyhow, gonna buy me some of those 'Harden-Up' supps , start back with the intensive cardio before brekkie, and get back on track.

My new avi might have to be captain grumpy tho... carb consumption's going to take a nosedive!

C'mon tfb...april is like 10months away!!!

How much more comp prep do you need??

[teamfatboy]

C'mon tfb...april is like 10months away!!!

How much more comp prep do you need??

Heaps :pfft: :shock: Actually, it's prolly still do-able if I get brutal about the distractions and saboteurs.

From past experience, I reckon I can undo the damage to %bf in 9 weeks, that'll get me back to where I was in March. A further 9-week block would start to get me lean enough to identify the weak spots, leaving the summer to shape and build.

I'm gonna learn to love my windtrainer - so yep, Flamer I'll be grinding out the miles beside ya!

[teamfatboy]

Sunday 22 June

Chest-shoulders

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

Incline DB press:

6@ 28kg* (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

Incline DB Flies

6@ 25kg* (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 two sets at 20kg, then 25kg

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@ 17.5kg (4 sec up, 4s hold, 4s down)

and I'm done...we won't talk about diet, on account of having had family around all weekend...gotta get out of that mindset tho...that's what causes blowouts :oops:

[teamfatboy]

No training today

Cardio - thirty-minute run before breakfast

Diet - clean, prob light on protein tho...must do better.

[biggurl27]

April is doable for you mate. I was 90kgs prior to 1st comp, stage weight 64kgs. Best just to continue as you are, missing a day of training here or there due to work commitments etc... isn't a deal breaker. Don't stress and see how you look and feel 3 months out. :grin:

[Luigi]

10 months, youll be in shape no probs, what comp you planning to do and what stage weight you aiming for, im sure in future you will eat better on your trips wont you ?

[teamfatboy]

10 months, youll be in shape no probs, what comp you planning to do and what stage weight you aiming for, im sure in future you will eat better on your trips wont you ?

All good questions, wish I knew the answers :grin: :shock:

Still aiming for next year, whether it's April or Sep will depend on the answer to questin three

As for stage weight, haven't a freakin' clue...I haven't been this light since high school and that was too long ago...I reckon I can get down to prolly low '90s if I don't backslide...watch this space :pray:

[poos_n_wees]

10 months, youll be in shape no probs, what comp you planning to do and what stage weight you aiming for, im sure in future you will eat better on your trips wont you ?

All good questions, wish I knew the answers :grin: :shock:

Still aiming for next year, whether it's April or Sep will depend on the answer to questin three

As for stage weight, haven't a freakin' clue...I haven't been this light since high school and that was too long ago...I reckon I can get down to prolly low '90s if I don't backslide...watch this space :pray:

With the working and travel situations it must be hard with the dieting! The bodybuilding comps will always be there whenever your ready to prepare.. so its not like theres any real rush. Are you overseas now TFB?

[teamfatboy]

Thursday: Chest and shoulders and stuff...

all done on some rinky-dink machine in my hotel, but at least the stacks were heavy enough.

Chest Press - (20) 6-8-20 - 10 plates/8/ 6 - no idea what they weigh

Incline Press - 6-8-20 with 10/8/5 plates

Cable Fly - 6-8-20, can't remember how many plates

Upright row -6-8-20 with 8/6/4 plates

Cable side raise - 3x 12 with some weight...

Rear Delt Raise - 3x 12

Cardio:

30m on treadmill, cruising at around 6kph, 5% incline.

diet:

0530 - oats, shake, 200ml grapefruit juice, coffee

0800 - looooong black coffee, 25g unsalted almonds

1 bottle water

1330 - beef and salad (with italian dressing :naughty:)

1 bottle water

1730 - one protein bar

1800 - train

1930 - dinner: grilled chicken, mexican salad w/corn, lettuce, onion, tomato...OMG fresh vegetables YUM! So much better than airline food!

2100 - shake

Yes, I know there'll be other comps, n my PT won't put me onstage 'til I'm ready...but experience tells me I gotta pick a target and aim for it...heck, I got it easy compared to a lot of folks, just ignore the whinging :shock: :roll:

[teamfatboy]

Friday 27 June

Legs - wah! gym got no gear!

Seated leg press - 6 @ 18 plates, 8 @ 15 plates (3-2-1-x tempo, three down, two hold, 1 up, no pause), 20 @ 10 plates (4-4-4-x tempo)

Standing curl - 6, 8, 20, same tempo, no idea of the plates

Seated calf press - 3 sets of 12 at 15 plates

Seated leg press again - 3 sets of 12 reps at 20 plates.

And that was all...no free bars, no SM, no nothin'...

Cardio - 30 min on treadmill

Diet - 0500 - oats, juice, coffee, shake

0800 - coffee, 25g almonds

1230 - chicken wrap, water

1500 - 1 bag potato chips- why don't vending machines offer cans of tuna?

1700 - shake

2100 - microwave chicken n broccoli

Day off tomorrow = good luck to all the competitors in the AKL comp

[teamfatboy]

OK, so I got it wrong..Saturday was back-n-triceps, or at least as much as I could with the gear at hand...

Lat Pull-down - wide, warm-up plus 6/8/20

Lat Pull-down - narrow, 3 sets of 12

Overhead cable extension - 6/8/20

Seated Row wide - 6/8/20

O'head cable extension - 3 sets of 12

30m treadmill

Diet

0800 - oats, grapefruit juice, coffee

1000 - shake, 750ml water

1200 - cheat meal (steak, salad, chips) 750ml water

1400 - shake, 750ml wter

1700 - protein bar, 750ml water

1800 - work-out

2030 - dinner, chicken n broccoli, 750ml water

Today's going to be an enforced rest day, spending a lot of it in airports, and paying a lot for the same bottled water that magically becomes more expensive on the other side of the check-in desk!

[poos_n_wees]

Hows the trip going TFB? Do you get time to do much sight seeing? Or is it just work work work?

Very cool that you're still managing to eat fairly clean while you're away !