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TeamFatBoy starts a Journal

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teamfatboy Veteran member

teamfatboy

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Saturday 16 Aug

0600 - cardio 42m 412c

0800 - Back

Lat Pull down WG 2 supersets 8/12 56/42kg, pinching shoulderblades

Bentover row WG 2 supersets 8/12 50/40kg, pulling up, not back

DB shrugs 2 supersets 8/12, 30/25kg e/s

Abs - 3 sets 20 knee-ups

OMG it's freakin' cold and hailing!

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teamfatboy Veteran member

teamfatboy

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Saturday 16th part 3

Shoulders

Seated Mil Press (Warmup 20 @10kg e/s) 10 @ 15x, 8 @ 17s, 6 @ 20s, 12 @ 15s

DB Side Lat Raise - 8 @ 8kg, 6 @ 9kg, 6 @ 10kg

Upright Row - 5 sets of 10 at 30kg

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

Cardio - 18m elliptical, 210cal.

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teamfatboy Veteran member

teamfatboy

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Saturday 16th part 3

Far out that's a lot of exercise. When's your next weigh in/bodyfat test etc.?

Next girths etc are supposed to be next week, but we forgot to do a baseline so any idea of progress will be approximate. Not sure there's any visible sign of changes yet, but that's ok, I was warned the results all come towards the end of the 9 weeks.

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teamfatboy Veteran member

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Monday 18 Aug

0500: cardio- 42m @65% mhr, 410cal

0730: Shoulders

Seated DB Mil Press: (warm-up 20 reps 10kg ) 2 supersets 8/10, first 17/12, second 20/12 e/s

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

Diet - yesterday was carb day, but I probably under-did it. :-$

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teamfatboy Veteran member

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:o under-did the carbs? Thats like a swearword... :pfft: Just no appetite?

Love the new avi! Ice Age is one of my favourite animated flicks :grin:

Nah, just couldn't be bothered - PT sez "brown bread, brown rice or apple" for clean carbs and I just couldn't choke it down. Besides, I get grumpy coming off carbs so the less I have the less of a downer...

I always related to that wee critter on Ice Age...I ain't no Polar Bear nor a Sabre-tooth tiger...and being an elephant was just too obvious!

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haha that critter is nuts, are you saying you are nuts TFB? I have to watch ICE AGE quite a bit :D

On days like today, I am clearly completely nuts.... and that was just life in general :banging: :gunfire: :madman:

Monday 18th Part 2:

Back

Lat Pull-down (20 reps at 35 to warm-up) 10 at 49kg, 8 at 56, 6 at 63, 12 at 49kg pinching shoulderblades at bottom of range

Bent-over row 8 at 50kg 6 at 60kg 6 at 70kg

Shrugs - 5 sets of 10 at 50kg

Abs - three sets of 20 +10kg mediball, abs don't like

Cardio - 200cal on elliptical, 400 cal to come on w/trainer later.

POSTSCRIPT - after I practically fell asleep working at the PC, gave the late-night windtrainer the swerve...I'll just go for 500cal sessions the rest of the week,

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Tuesday 19th

0500 - cardio, 42m, 410cal, Low-intensity steady state (LISS)

0730 - quads

BB Squats - [Warm-up, 20 at 45kg] 2 supersets 10/12, first 105/85 then 115/85kg - that was best-in-a-while (BIAW)

Incline Leg press - ROM "up to 11", 2 supersets 10/15, first 180/160, then 240/200

Seated Xtension (LifeFitness) 2 supersets 10/15, first 63/49kg then 70/49kg

Abs - 3x 60 prone holds.

The squats weren't bad, but it felt like there was 5kg more 'in the tank'. Let's see how we go on Friday (next leg day).

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teamfatboy Veteran member

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Do it - Fight-Do is a blast! This release, #25, is excellent, with fast-moving choreography, great combinations, and a couple of neat new moves I'd not seen before!. Great music too...

I'm not normally a fan of cardio classes - blitz, step and pump all leave me cold, but this is different, and fun.

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Tuesday 19 Aug arvo

Hamstrings

Lying leg curl [w'up 20 x 30kg] 10 at 37.5kg, 8 at 47.5, 6 at 57.5, 12 at 40kg

Stifflegs - 8 at 70kg 6 at 110kg 6 at 130kg (BIAW)

ISO seated curl 1x10x45kg, 4x10x50kg

Abs - 3 sets of decline twists w/3kg mediball

Cardio - 20m elliptical 240cal

Nighttime cardio to come, gonna catch-up incrementally on what I missed.

Diet - as per the programme, no deviations, thank goodness. Still waiting for the results to show up, tho...

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Wednesday 20 Aug

0500 - cardio 42m/412c

0730 - Arms

Standing BB curls (warm-up 20x hammer curls 10kg e/s) 2 supersets 10/15 at 30/20kg

Preacher curls - 2 supersets of HS 25/15kg

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

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

Abs - Reverse Crunches 3 sets of 30

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teamfatboy Veteran member

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OMG your SLDLs are mean TFB! Suppose it helps with your RPM/Cycling. Nice work sticking to the diet. We will need to have coffee and cake someday :nod: :shifty:

I think it's the other way round... as my PT pointed out to me, when I was huuuuuge my legs had to schlepp a lot of weight around, so they got strong.

Then when I re-discovered my inner cyclist and got back to being a roadie, the legs came in handy there - some of the hills on the Taupo Challenge are mean mofos - so the legs might have come first.

That might also explain the lagging upper-body :oops: - one of these days I'll have to train shoulders with you so's I can keep pace (and earn enough calorie-credit for the cake 8) )

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Wednesday 20th arvo...

[wishing I had some of Small's cake...NEED FOOD =P~ but belated HAPPY BIRTHDAY :D ]

5:30pm Chest

Incline SM Press - 10x 40kg, 8x 50kg, 6x 60kg (only just :x ) 12 x 45kg

Flat SM press - 8x 45kg 6x 55kg 6x 55kg... :evil:

Pec Dec - 5 x 10 x 35kg

Abs - 3x 40s e/s Oblique Bridge

Cardio - 40m elliptical, 450cal

Had hoped for longer, but had to be back at work at 7pm..but that's 20m of the 40m I missed on Monday caught up.

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