TeamFatBoy starts a Journal

[teamfatboy]

Nah, no fat-burners yet...I figure at my %bf, it should come off the old-fashioned way..when I get down to a respectable figure and it's the stubborn stuff that won't shift even at gunpoint, then maybe...hell, this week I'm on a 500cal deficit, before I add in over a 1000cals of cardio, something's gotta give!

[teamfatboy]

Wednesday 30 July

Cardio - 45m windtrainer, 4m warm-up, 40m load, 1m cool-down.

Part 1: arms

hammer curls to warm-up - 2 sets of 12/side w 10kg dbs

BB curls - pathetic! 2 supersets 10/15 reps, 20/ 12.5kg

HS Preachers - ditto! 2 supersets 10/15 reps, 20/ 12.5kg

Rope Pushdowns - 2 supersets 10/15, first 25/15kg, then 20/ 12.5kg

bench Dips - 2 supersets 10/15, 10 long-lever, 15 short-lever.

Incline Twists for obliques, 3 sets of 20 w/ 2kg medi-ball

Guess I've finally run out of the excess junk from a week of movie going (love the Film Festival) and the diet's starting to reveal its true self!

[poos_n_wees]

Guess I've finally run out of the excess junk from a week of movie going (love the Film Festival) and the diet's starting to reveal its true self!

[teamfatboy]

Guess I've finally run out of the excess junk from a week of movie going (love the Film Festival) and the diet's starting to reveal its true self!

Gee thanks poos!

Wednesday part 2: Chest

Warm-up - incline DB press, 2 sets of 15 reps w/ 17kgs

Incline DB Press - 10 @ 22kg, 8 at 25kg, 6 at 28kg, 12 @ 25kg

Flat flies - 8 at 22kg, 6 at 22kg, 6 at 25kg

Cable X-over - 5 sets of ten at 25kg/side

Hi pulley curls - 5 sets of ten at 20kg/side (yes, I know they're biceps, but I had the stack to myself...

Abs - 3x prone bridge, 60s

40min cardio to come, any minute now.

Diet - absolutely as previously...having just posted pics, gotta lift my game for the last set.

[teamfatboy]

Thursday 31st, Part 1

0500 - cardio: 2m warmup, 40m under load, 2m cooldown (493 cal, not quite the 500 I aim for)

0730 - Back

Warm-up: Lat pulldown wide, 2 sets of 15 at 35kg

Lat Pull-down wide, 2 supersets 8/12, first 49/35, second 56/42 kg

Bentover Row, 2 supersets 8/12, both 60/40kg (weights light, form better)

BB Shrugs, 2 supersets 8/12, first 80/60kg, second 90/70kg (traps on fire!)

Abs - 3 sets of 20 bench knee raises.

Now, where's the coffee?

[2guns]

I hate lettuce. Its like eating air

or is air like eating lettuce?

[teamfatboy]

Thursday 31st, Part 1

Now, where's the coffee?

Man I love the Fuel Coffee next to work - a tall long black with an extra shot (that's five in total!) is just what I needed! Thank goodness the Health whingers think coffee is good for us *(this week!)

[teamfatboy]

Thursday 31st, Part 2

5:00pm Shoulders

Seated Mil Press - warm-up 2 x 10 at 20kg, then 10 at 20kg, 8 at 30, 6 at 35, 12 at 20kg...

DB side lat raise - 8 at 10kg, 6 at 8kg, 6 at 8kg

Upright row 10 at 25kg, 10 at 27.5kg, 3 x 10 at 30kg

Abs - I forgot! :oops: Guess I'll do them before cardio

Cardio - 25 min Lifefitness Elliptical, 370cal

Diet: Clean as a whistle...

0445 - coffee, aspirin, creatine

0600 - 10-eggwhites, 1 ps, 1 apple, trib, zma

0830 - 100g brown rice, 1 ps, 1 apple, coffee

1100 - 50g cooked beef, lettuce, tomato, cucumber, 10g flaxseed oil

1300 - 100g brown bread, 1 ps, 1 apple

1500 - 120g tuna, 1 ps

1630 - maltodextrin, apple, trib

1800 - 80g cooked chook, salad, 1 ps

2230 - zma, creatine.....

[biggurl27]

Noice on clean diet and 2xgym :clap:

[teamfatboy]

Yep, I'm liking the way this is split - it's the same 3x2 split I did a ways back, but each day is then split in half - so tmw it's hams/calves/abs before work, takes about 40m, and quads/abs in the evening.

I'm not so keen on doing abs with each workout, but that's what PT wants me to do - this is kinda a dry run for the moment I dare to actually enter a comp...

[craig.j]

Thursday 31st, Part 1

Now, where's the coffee?

Man I love the Fuel Coffee next to work - a tall long black with an extra shot (that's five in total!) is just what I needed! Thank goodness the Health whingers think coffee is good for us *(this week!)

I hear ya! I think the debate will go on for centuries!

[teamfatboy]

Friday 1 Aug Part 1

0500 - cardio: 3 min warm-up, 40 min load, 2m cool-down, 501 cal

0720 - Hams/calves

Warm-up - seated curl, 2 sets of 15 at 42kg

HS Lying leg curl, two supersets 10/15: first 50/30kg, 2nd 45-30kg for form

BB Stiff-legs, two supersets 10/15, both at 80/60kg

Standing calf raise, two supersets 10/15, first 151/124, 2nd 151/115kg.

Feeling weak as a baby, having to reduce weights to conserve form and target right areas, all I can say is the new diet and training better get results :evil:

[biggurl27]

We all have days like that TFB, will take your body a while to adjust to new diet. At least you drop your weights and concentrate on form as not to injure yourself. You will still make gains and loose fat and that is the main thing.

[teamfatboy]

Yeah I know, just me whining.... gotta take the long-term view (and take a couple of Harden-Up pills! Let's see how it goes over the full nine weeks

[teamfatboy]

Friday 1 Aug - Legs part Zwei

Quads

SM Squat - warm-up 15 at 40kg, 10 at 80kg, 8 at 100, 6 at 110, 12 at 80

SM Lunges - 8 e/s at 50kg, 6 e/s at 70kg and 6 e/s at 90kg

ISO Extensions - 5 sets of 10 at 20kg e/s

Abs - 3 sets of 20 SB crunches w/10kg mediball held overhead

Man this was interesting - I'd had the cheat meal at around 1230, and the energy levels were through the roof. Proved to me that the diet's on-track, cos otherwise I'd have been stapled by the Smith :nod:

Still back to it - cardio to come.

[biggurl27]

Friday 1 Aug - Legs part Zwei

Quads

SM Squat - warm-up 15 at 40kg, 10 at 80kg, 8 at 100, 6 at 110, 12 at 80

SM Lunges - 8 e/s at 50kg, 6 e/s at 70kg and 6 e/s at 90kg

ISO Extensions - 5 sets of 10 at 20kg e/s

Abs - 3 sets of 20 SB crunches w/10kg mediball held overhead

Man this was interesting - I'd had the cheat meal at around 1230, and the energy levels were through the roof. Proved to me that the diet's on-track, cos otherwise I'd have been stapled by the Smith :nod:

Still back to it - cardio to come.

Aye cardio tonight you must be joking, save it for the morning man

[poos_n_wees]

Man this was interesting - I'd had the cheat meal at around 1230, and the energy levels were through the roof. Proved to me that the diet's on-track, cos otherwise I'd have been stapled by the Smith :nod:

Awesome! I love the energy carry over from cheat meals :twisted:

What did you have for the meal anyhoo? These details are important to me

[teamfatboy]

Man this was interesting - I'd had the cheat meal at around 1230, and the energy levels were through the roof. Proved to me that the diet's on-track, cos otherwise I'd have been stapled by the Smith :nod:

Awesome! I love the energy carry over from cheat meals :twisted:

What did you have for the meal anyhoo? These details are important to me

It was yummy, stirfried beef strips, veggies and egg noodles...only later did I realise that I could have saved some calories (from the oil) if I'd had the veggies raw - they were peppers, mushies, snowpies, beans, spring onions(well maybe not raw onions!)...but wtf they call it a cheat meal for a reason =P~

Made up for it with a 500cal stint on the windtrainer this morning

[biggurl27]

pfff that isn't that bad TFB. A wee bit of olive oil is good, shit we all have flaxseed oil for fat, I don't haha But now and then I will use a bit of olive oil or have nuts. Shit I wouldn't even call that a cheat meal really, you could whip all that up in a non-stick fry pan with 1 tspn olive oil and flag the noodles, hey presto healthy as.

[teamfatboy]

Saturday 2 Aug

0700 - cardio, 3m warm-up, 40m under load, 2m cooldown

Chest/Arms

Incline DB Press [Warm-up - 2x12 w/20kg*] 2x supersets 8/10 - first at 28/23kg*, second at 25/20kg*

Flat flies - 2x supersets 8/10, first at 25/20kg*, second at 23/20kg*

BB Curl - 10 at 20kg, 8 at 25kg, 6 at 30kg, 12 at 20kg

Seatd concent curl - 8 at 12kg, 6 at 12kg, 6 at 15kg (iffy!)

HS Preacher - 5x 10 at 20kg

Rope Pushdown - 10 at 20kg, 8 at 25kg, 6 at 30kg, 12 at 20kg

French Press - 8 at 25kg, 6 at 28kg, 6 at 28kg

Bench dips - 5 sets of 10 long-lever

Ran out of time before doing abs - :naughty:

Diet - as per plan

0650 - coffee, aspirin, creatine

0800 - 10 eggwhites, ps, apple, coffee, zma, trib

1030 - 100g 5-grain bread, no spreads :cry: ps, apple, coffee

1230 - 50g cooked beef, lettuce, tomato, cucumber, ps, 10g flaxseed

1330 - 100g 5-grain bread, ps, apple

1530 - 120g tuna, ps

1700 - maltodextose, apple

1930 - 80g chook, salad yadda yadda, trib

cardio 4m warm-up, 40m load, 1m cool-down (505 cal)

And now for the rest day \:D/

[biggurl27]

Mean concentration curls, I suck at those! Well deserved rest day tomorrow, good for you :wink:

[teamfatboy]

Mean concentration curls, I suck at those! Well deserved rest day tomorrow, good for you :wink:

Thanks BG, I was happy w/biceps today, less so w/chest...warmed up far too heavy, I think!

[biggurl27]

Always a good idea to swap them around for example today I did chest & tris, next week start with tris. Back and bi's I was starting back all the time and got a good back and pipis as bi's not getting the attention they deserve haha whoops!

[Small]

Ran out of time before doing abs - :naughty:

this always "conveniently" happens to me

thats y i have none

i must try harder!

tfb u r a champion mate-keep on truckin, i swear the longer u do the gay hard routines the less hard they become-i feel lika slob training once a day now :nod:

[teamfatboy]

I don't mind doing abs, honest, - I know I've got to do them, on account of right now, they're like the sea bed - you know it's there, just ain't nobody seen it!

But, I had a movie to go to, so I split. This is only week one of nine, so I'll aim to hit the mark for the remaining eight on this programme, see what I find!

Today is carb and rest day....mmmm sourdough vienna for carbs, so good even without the spreads! and bucket-loads of Screaming Turtle "Gasp" coffee to wash it down! Who could ask for anything more!

Oh, and BTW not sure how a 6-day, twice a day, two-cardio split can be gay? Anyhow, I've been down this track before, admittedly without such a big cardio load and calorie deficit, so I agree it does get easier! Thanks Small, u r a star!