TeamFatBoy starts a Journal

[biggurl27]

haha must be something in the air TFB I got up late too and only rocked in about 6.45. All good at least you got to the gym. Can you nip out at lunchtime?

[teamfatboy]

Nah, I'll duck off early, and tack on the remainder after quads, it's all good. Big quads wo tonight (10-8-6-12, 8-6-6 and 5x10) so I suspect the elliptical will help stretch them and prevent the John Wayne Walk tmrw :pfft:

[teamfatboy]

Thursday 7 Aug

Legs part Deux

Quads

BB Squats (20 @60kg w'up) 10 at 80, 8 at 100, 6 at 120, 12 at 80kg

BB Lunges 8 at 60kg, 6 at 80kg, 6 at 90kg...starting to 'kayak' with the 90s, wobbling left to right 'cos of the narrow stance

HS Iso Leg xtns 5 sets of 10 at 25kg e/s

Abs - 3 sets of 20 e/s lying leg lowers - wow, that's not fun!

Catch-up cardio, 25 min elliptical, 290 cal, so I made up the deficit from sleeping in this morning.

Diet - as per the script

Late nite cardio - 3m15 warm-up, 40m load, 1m45 cooldown and I'm done

[teamfatboy]

Friday 8 Aug

0500 - cardio: 2m warm-up, 40m load, 2m cooldown 540cal.

Chest

Incline SM press - [warm-up 20 reps at 30kg] 2 supersets of 8/10, first 60/40, second only 50/40...grr :evil:

Flat Flies - 2 supersets 8/10, both 23*/20*

Abs - incline twist with mediball - 2 sets of 20 w/2kg ball, last set w/3kg ball.

Gotta check my plan, I'm sure there should be three for chest today, but what I wrote down only has two. Anyhoo, I'm not so happy with the poor lifts, but I'm going to assume for the moment that it's simply about diet and timing - I do better in the evening sessions at the moment, probably 'cos of the dose of maltodextrose right before I train.

[poos_n_wees]

I do better in the evening sessions at the moment, probably 'cos of the dose of maltodextrose right before I train.

:nod: and maybe 'cos by the evening, you've already gone through a few meals too ?

Gotta give you credit for getting to the gym this morning though! Saw the weather forecast for Welly today.. was something like 4 degrees early this morning

[teamfatboy]

You are of course right as always... I'll have had two protein and three carb mini-meals by then, whereas for morning training all I've had is the 10 egg whites and 1 ps and an apple...

It was HOSING down this morning - I joked with one of the PTs that if it weren't so freakin' cold all I needed to do was take the shampoo out into the parking lot...but there are some sights which Wellieworld does NOT need to see in the morning drive-time :grin:

But now I'm driving my desk, and there's a pile of smouldering embers on the pecs, so at least they feel thrashed, even if the weights don't support it!

[teamfatboy]

Friday 8 Aug Part Two

Arms

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

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 30kg

Bench dips - 5 sets of 10 long-lever

Abs - 3 sets of 20 hanging knee raises.

Diet - real good 'til now, had a big function to go to...and had a piece of swiss cheese..... :naughty: but OMG it was nice.

9:00pm - cardio - 3m w'up, 40m load, 2m cooldown, 530cal

[teamfatboy]

Sat 9 Aug

0600 - cardio, 40m load, slow starting, only 480cal

1400 - Back and Shoulders

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

Lat Pull-down wide, 2 supersets 8/12, first 56/42, second 63/42 kg

Bentover Row, 2 supersets 8/12, both 60/40kg

BB Shrugs, 2 supersets 8/12, both 90/70kg,

Abs - 3 sets of SB crunches - 20 w10kg ball, 25 w/10kg ball, 20 w/20kg plate.

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 2 sets of 10 at 30kg, 3 x 10 at 35kg

Abs - 3 sets of hanging knee raises

Cardio - 45 min Lifefitness Elliptical, 530cal - did this right after weights 'cos I had something to go to in the evening. Made sure I hit the '1000 cals from cardio' goal for the day.

Diet - great, until 5:30pm, then there was a couple glasses of orange juice and some potatoes in the meal. 's ok, call it a cheat meal.

[teamfatboy]

Sunday 10 Aug

0700 - cardio as usual

1000 - Arms

Bicep curls (warm-up 20x hammer curls 10kg e/s) 2 supersets 10/15 at 27.5/20kg

Preacher curls - 2 supersets of 10/15 ez-bar 22.5/17.5

Rope tricep pushdowns - 2 supersets 10/15, first 30/20, second 30/15

Bench dips - 2 supersets 10/15, feet out, feet in.

Abs - Incline twists w/mediball, 2 sets of 20 w/2kg ball, 1 set of 20 w/3kg ball.

Pushed the weights up little tiny bits...not bad, all things considered

1700 - Chest

SM Incline Press (W'up, 20 at 30kg) 10 at 40, 8 at 52.5, 6 at 60, 12 at 40kg

Flat flies - 8 at 20kg e/s, 6 at 25kg e/s, 6 at 30kg e/s

Cable X-over - 5 sets of 10 at 30kg e/s

Abs - Oblique holds, 3 sets of 40s e/s.

[biggurl27]

Going hard TFB, how you feeling, notice any changes?

[teamfatboy]

Feeling good despite the workload and cal deficit...will def see out the next seven weeks no worries...but as for changes, I dunno. I guess like everyone Mr Wishful Thinking turns up, either seeing changes that aren't there or not noticing them when they are.

So, right now I'm trying not to think about any changes that might be there, and instead doing two things:

a. trusting that the 500 cal diet deficit, the 1000 cals of cardio and the weights will do SOMETHING; and

b. focussing on doing it right, right 'til the end.

These are precisely what everyone else does, fo' sure, but that's what I'm doing.

[teamfatboy]

Monday 11 Aug

Rest day - was supposed to be Sunday, but I knew I wasn't going to get the gym so I trained Sunday instead.

Rest is a loose description, I was up in time to pick up a colleague at 5:30am, to catch the 6:30am plane to Auckland, work in Albany all morning, Hobsonville all arvo, back on a plane at 6:30pm, get to Wellie 7:30pm, drop off colleague, go back to office, leave work 9:30pm.

Diet was mostly good - probably not too far from the quantities of carbs and protein for a rest day, if anything I probably under-did it.

Back into the training today...

[teamfatboy]

Tuesday 12 Aug

0500: cardio- plain vanilla as before, 40m load, 522cal

0730: Shoulders

SM Mil Press: (warm-up 20 reps 15kg) 2 supersets 8/10, both 35/25kg

Standing side lat raise - 2 supersets 8/10, both 9/7kg e/s

Lying rear lat raise - 2 supersets 8/10, both 10/8kg e/s

Abs - three sets of 20 bench knee raises.

[poos_n_wees]

Rest is a loose description, I was up in time to pick up a colleague at 5:30am, to catch the 6:30am plane to Auckland, work in Albany all morning, Hobsonville all arvo, back on a plane at 6:30pm, get to Wellie 7:30pm, drop off colleague, go back to office, leave work 9:30pm.

:shock: Busy day was it? :shock:

Diet was mostly good - probably not too far from the quantities of carbs and protein for a rest day, if anything I probably under-did it.

Good on you! Would've been easy to just say STUFF IT and eaten something that you could conveniently grab on the run... but you didn't :clap:

[Small]

Tuesday 12 Aug

0500: cardio- plain vanilla as before, 40m load, 522cal

haha what?

guud stuf TFB! keep it up 8)

[handyandy]

yeah good stuff, keep going hard

[teamfatboy]

Tuesday 12 Aug Part 2

Back

Lat Pull-downs - 10 at 50, 8 at 50, 6 at 50, 12 at 40...started too heavy :doh:

Bent-over Rows - 8 at 30, 6 at 50, 6 at 40

SM Shrugs - 5 sets of ten, experimenting with set-up. First set at 30, second at 50, last three at 40kg

Form was all over the place, got heaps of bad habits spotted and beaten out of me :oops:

Cardio to come - more vanilla (yes small, as in boring, just-grind-it-out cardio...HIIT or other fun things would be like boysenberry, choc-dip with nuts =P~ )

[biggurl27]

haha and everyone had thought you had lost your marbles for a tick! Mmmm choc dip with nuts, I'm gonna have me a icecream in a couple of months

[teamfatboy]

Wednesday 13 Aug

0430 - cardio. Got the hard word to dial back the HR, so 45m under 60-65% MHR instead of 70-75%, only 400-odd cals instead of 500, so I'm going to have to add in cardio after afternoon workouts to achieve the 1000 cals/day goal.

0645 - Quads

Warm-up Seated extns - 20 reps at 42kg (Lifefitness)

BB Squats - 2 supersets 10/12 at 100/80kg

BB lunges - 2 supersets 10/15 at 70/50kg

ISO Leg Extensions - 2 supersets of 10/15, first at 25/20kg e/s, then 30/20kg e/s

Had to defer abs until tonight, ran out of time before an 8am meeting.

[teamfatboy]

Wednesday 13 Aug

Legs Part 2: Hamstrings

Warm-up - Life-fitness Lying leg curls, 20 at 30kg

Lying Leg curls - 10 at 35kg, 8 at 45kg, 6 at 55kg, 12 at 35kg

Stiff-legs - 8 at 70kg, 6 at 110kg, 6 at 120kg.

HS leg curls- 5 sets of 10 at 45kg

Seated Calf raise, 8 at 60kg, 6 at 70kg, 6 at 80kg

Standing Calf Raise - 10 at 135kg, 8 at 142kg, 6 at 151kg, 12 at 135kg

Abs - Hanging Knee raises 3 sets of 20

Abs - prone holds 3x 60s

Cardio 16m Lifefitness Elliptical, 200 cal

Late Nite cardio 400 cal windtrainer 42m at 60-65% MHR

[teamfatboy]

Thursday 14th

0500 - Cardio: 412cal of windtrainer

0730 - chest

Warm-up - BB incline press 20 reps 30kg

BB Incline Press - 2 supersets 8/10, first 60/40, then 65/45

Flat Flies - 2 supersets 8/10, both 25/20kg e/s

Abs - 3 sets incline twists w/mediball, first 20 reps 2kg ball, second 25 reps 2kg ball, third 20 reps 3kg ball.

[teamfatboy]

Thursday part 2

4:30pm - arms

Biceps - warmup, 20 reps hammer curls, 10kg e/s

BB Curls - 10 reps 22.5, 8 reps 27.5, 6 reps 32.5kg, 12 reps 22.5kg

Seated Concentration curl 8 reps 12kg e/s, 6 reps 12kg, 6 reps 15kg

ISO Preacher - 3 sets of 10 at 20kg, 2 sets of 10 at 25kg

Triceps

Rope pushdown - 10 reps 22.5, 8 reps 27.5, 6 reps 32.5kg, 12 reps 22.5kg

French Press - 8 reps 25kg, 6 reps 28kg, 6 reps 30kg, was gonna try for 32kg but couldn't get a chair and a spotter at the same time..

Bench Dips - 5 sets of 10 legs out

Abs - Oblique Bridge - 3 sets 40s each side

Cardio - 18m elliptical, 200 cals

Kinda wierd, managed to kick up most sets by small increments...despite having lost some afternoon carbs (maltodextrose replaced by chicken).

Now, on to evening cardio

[biggurl27]

Wicked you are doing soooooo well!

[teamfatboy]

Wicked you are doing soooooo well!

Thanks BG :wave:

Friday AM

0500 - cardio 42m/412cal

0730 - hams

Warm-up incline leg curls 20 reps 25kg

Incline Leg Curls - 2 supersets 10/15, first at 50/35, then 52.5/32.5

Stifflegs - 2 supersets 10/15, first 100/70, then 110/70 - that was a "Best in a while"

Standing calf raises - 2 supersets 10/15 at 151/124kg

Abs - 3x 60s prone bridges

Big quads day this arvo...but tomorrow I get to do one of my fave cardio's, a Fight-do class... \:D/

[teamfatboy]

Friday 15 Aug

Quads

BB Squats (20 @40kg w'up) 10 at 85, 8 at 105, 6 at 125, 12 at 85kg, going deep in wide stance to work inner quads.

Incline Leg Press 8 at 160kg, 6 at 200kg, 6 at 240kg...went for full ROM, knees to ears...

HS Iso Leg xtns 5 sets of 10 at 25kg e/s

Abs - 3 sets of 20 SB crunches/10kg plate...harder when you do 'em right!

Cardio, 25 min elliptical, 200 cal

Diet - as per the script

Cardio - 42m windtrainer 410 cal.

Quads already grizzling from the workout - gonna make the Fight-Do class tomorrow all kindsa fun :clap: :nod: