TeamFatBoy starts a Journal

[teamfatboy]

Thurs 21st arvo

4pm - 60m elliptical 710 cal

630pm - shoulders

Seated SM press - 20 at 20kg, 10 at 25, 8 at 30, 6 at 35, 12 at 25kg

Side lat raise - 8 at 7.5kg e/s, 6 at 7.5kg, 6 @ 7.5kg...someone dialled-out all the cheats!

shrugs - 5x 10 at 30kg....but praise for form :shock:

[teamfatboy]

Friday 22 Aug - rest day...

Sat 23 Aug

Missed morning cardio...felt like a truck hit me, zero energy.

1130 - legs

Lying Leg curls - 2 supersets 10/15 at 50/35kg

Stifflegs - 2 supersets 10/15, first 110/70, then 110/80

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

Squats - 10 at 80, 8 at 100, 6 at 110, 12 at 80kg

Horizontal leg press - 8 at 109kg, 6 at 118kg, 6 at 127kg.

...ran out of energy at this point, skipped 5x10 leg extensions, will do abs with a long session on windtrainer tonight..

[teamfatboy]

Saturday 23 Aug

Nighttime cardio - 42m, 400c

Sunday 24 Aug

Cardio before brekkie (8am) - 42m load, 456c:

Included a pyramid for the last five minutes...2m at 80 rpm/45kph, 2m at 90rpm/ 50kph and 1m at 100rpm/ 55kph+, all in top-gear max resistance.

[biggurl27]

Gor that cycling sounds fancy, I have a shitty bike and I can't even figure out the gadgets on it so just pedal and stand up and pedal fast in the ads, pretty technical stuff haha

[poos_n_wees]

Missed morning cardio...felt like a truck hit me, zero energy...

Ugh.. know how that feels

Included a pyramid for the last five minutes...2m at 80 rpm/45kph, 2m at 90rpm/ 50kph and 1m at 100rpm/ 55kph+, all in top-gear max resistance.

I have no idea what that means either, but it sounds hard

[teamfatboy]

that's just me being a cycling geek :wink:

Normally, I do low-intensity steady-state cardio like the PT tells me I have to.

To do that, I just sit in a gear, leave the resistance on the windtrainer alone, and pedal at 60-65% max hr...that's in about four gears below top, around 75rpm pedal cadence and 30kph - soooo boring, but in the heart of the "fat-burning" zone.

But today, I though buggrit, and for the last five minutes I turned-up the heat...so I shifted into top gear, then got the legs turning-over at 80rpm for two minutes, 90rpm for two minutes and finally 100rpm for a minute.

Much more fun!

But...I think I know why I felt like crud...nasty cough, think some cheery soul's given me the flu! :evil:

[teamfatboy]

Sunday 24th arvo

Chest

Warm-up incline DB press 20 reps 12kgs e/s

Incline Press - 2 supersets 8/10 reps, first 28/23kg e/s then 30/23kg e/s

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

Arms

Standing BB curl - 10 @ 22.5, 8 @ 27.5, 6 @ 32.5, 12 @ 22.5kg

Seated concent. curl - 8 at 12kg, 6 at 12kg, 6 at 12kg - trying for faultless form...

HS preacher - 5 sets of 10 at 22.5kg

Rope Tri push-down - 10 at 25kg, 8 @ 30kg, 6 @ 35kg, 12 @ 25kg (BIAW)

French Press - 8 at 28kg, 6 at 30kg, 6 at 32kg PB

Bench dips - 5 x 10 x feet out.

Abs

Decline twist w/mediball - 2 x 20 w/ 3kg ball, 1x 20 w/6kg ball

[biggurl27]

Arh ha now I get what you mean with the cycling.

Well done on the PB 32kgs!! What is a French Press? I do excercises and half the time I don't know what they are called haha

[teamfatboy]

Well done on the PB 32kgs!! What is a French Press? I do excercises and half the time I don't know what they are called haha

Yeah I know that feeling - but for once I got the right name. According to this it's also called the Standing Dumbbell Triceps Extension. I do mine in one of those chair-type benches, rather than standing, tho. The hard part is keeping the elbows pinned to the ears, so upper arm is straight up and down. All good fun, and it beats the hell out of bb skullcrushers!

[teamfatboy]

Monday 25 Aug

0500 - cardio, 42m, 400-odd cals...HR monitor said I had no pulse for about ten minutes....but fortunately I ain't turned blue yet, so I think it's a dodgy battery

0730 - shoulders

Seated DB press (warm-up 20 reps 12kg e/s) 2 supersets 8/10 17/15kg e/s

Standing DB side lat raise - 2 supersets 8/10 w 9/7kg e/s

Lying rear delt raise - 2 supersets 8/10 w 8/7kg e/s

Abs - bench knee-ups - 3 sets of 20

[biggurl27]

haha that happens a lot with cardio machines too, I think shit I must be dead or not working hard enough, silly things! What were you doing for the 42 mins any hoo?

[poos_n_wees]

0500 - cardio, 42m, 400-odd cals...HR monitor said I had no pulse for about ten minutes....but fortunately I ain't turned blue yet, so I think it's a dodgy battery

You's BIONIC now!! \:D/

[Flamer]

haha that happens a lot with cardio machines too, I think shit I must be dead or not working hard enough, silly things! What were you doing for the 42 mins any hoo?

I always just think they are re-inforcing what every ex-boyfriend has said.......I'm a heartless bitch!!! :pfft:

[teamfatboy]

I could do with a new battery myself but this one's in the HRM strap - no surgery, no six-million-dollar bitz for me :shock:

and no, all I was doing for the FORTY TWO minutes was sitting on the bike making the wheels go round and round..why, what did you imagine I was doing :pfft:

At that time of the morning there are better things to do, I'll admit :wink:

[biggurl27]

Flamer you're a crack up!

Well I kinda guess you were on your windtrainer mate, but you never know :-s haha

[teamfatboy]

Well I kinda guess you were on your windtrainer mate, but you never know :-s haha

For 42 mins?.. I'd wanna be bionic!!! :grin:

PS I meant running, what did you mean :roll:

[biggurl27]

Of course :pfft:

[teamfatboy]

Monday 25th arvo

Back

Lat pulldown wg [warmup 20x 42kg] 10x 49kg 8x 56kg, 6x 63kg, 12x 49kg

Bentover row 8x 60kg 6x 70kg, 6x 80kg

Shrug 5x 10, first three at 60kg, one at 70kg, one at 80kg

Abs - 3x 20 SB crunches, last set with 6kg mediball and scrupulous form

Post-wo cardio - 20m elliptical, 265cal

..oh, and 4x 10x upright row 30kg, just 'cos I had time

Some more cardio to come, 40m ON THE WINDTRAINER (That's for BG and her vivid imagination :pfft: )

Put a new battery in the HRM - it'll be nice to find out if I still have a pulse... mind you, I saw the new Ducati Hypermoto today....I gotta have a pulse after that!

[marky65]

After seeing that Ducati....I hope its the heart pulse you're talking about. :shock: Damn fine machines they are too.....

[biggurl27]

Windtrainer zzzzzzzzzzzz BORING haha

[teamfatboy]

...and I'm back (been over in the Waiaiaiaiaiararararapa on a kinda executive bootcamp)

Sadly, absolutely zero weights work outs..but I'm so damned sad I took my bike and windtrainer with me and managed to log 80m cardio on Tuesday, 85m yesterday, and 45m already today.

Combined with taking a lot of my own food with me, I managed to eat clean-ish, so not a lot of damage should have been done.

Back into it tonight, get into the routine again, four weeks left on Sunday

[biggurl27]

The old whip whops aye!? Nice work for being semi good TFB, I think your body probably enjoyed a wee break from the weights :nod:

[teamfatboy]

The old whip whops aye!? Nice work for being semi good TFB, I think your body probably enjoyed a wee break from the weights :nod:

Yep - th highlight of yesterday was walking down to the river and playing "spot the floating cow" as they drifted by :shock:

Gonna go beat-up the legs shortly, take out some of the built-up stress from having a bunch of largely-overweight colleagues take the pi$$ out of me using my bike in my room - like "Don't you bang into the walls?" :evil:

Might have to throw the routine away just once and try for some big squats and stifflegs... just 'cos I can :nod:

[SoaringSwine]

Might have to throw the routine away just once and try for some big squats and stifflegs... just 'cos I can :nod:

That and your avatar... are you being won over?

[teamfatboy]

Might have to throw the routine away just once and try for some big squats and stifflegs... just 'cos I can :nod:

That and your avatar... are you being won over?

Yep, maybe... having read your journal, and some of OldBull's comments, there's clearly a sh!tload of technique involved - that hook grip looks brutal.