TeamFatBoy starts a Journal

[teamfatboy]

Thursday - wimped out on account of a headcold that stopped me in my tracks

Friday - Leggies... head full of lemsip

BB Squats (warm-up, 20x 40kg) 10 x 80kg, 8 x 120kg, 6x 140kg (well, actually more like 2 sets of three), 12 x 100kg

Incline Leg Press - 8 x 200kg, 6x 240kg, 6x 300kg, full range of motion...down to "eleven" on the calibrated scale on the frame (which stops at ten!)

HS Leg Xtensions - 5x 10x 25kg e/s

Lying Leg curls - 2 sets 8/12 at 60/40kg

Stifflegs - 2 sets 8/12 at 110/90kg

HS Leg Curls - 5x 10x 45kg

Seated Calf raise - 10x 60kg, 8x 70kg, 6x 80kg, 12x 60kg

Standing calf raise - 8x 133kg, 6x 142kg, 6x 151kg

Abs - 3x 25 SB crunches.

Cardio - 20m elliptical, 233cal. Cruising at 65% max hr...

Quite happy overall, can't remember the last time I came close to squatting 140kg, form was good too, very little 'good morning' going up. If I'd had my inspiration I'

d maybe have made it but without a spotter or a bucket I wimped-out.... the incline press was good too, aiming to introduce knees to ears...and succeeding!

[biggurl27]

haha classic wrist band! Well you did very well for having a head cold TFB, a lot of people would just stay home with a hankie and blankie

[poos_n_wees]

I heard there were cookies in here...

Quite happy overall, can't remember the last time I came close to squatting 140kg, form was good too, very little 'good morning' going up.

[TheGus]

Awesome job on the squats bro. :clap:

[marky65]

:ditto: :ditto:

[teamfatboy]

Thanks folks

Saturday 30th - chest and arms

BB Curls - 2 supersets 10/15, 32.5 & 22.5kg

HS Preacher machine - 2 supersets 10/15, 30/20kg

Rope Push-downs - 2 supersets 10/15, 30/20kg

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

French Press - 8x 25kg, 6x 28kg, 6x 30kg

Incline BB Press - 10x 45kg, 8x 55kg, 6x 65kg, 12x 45kg

Flat flies - 8x 22kg, 6x 25kg, 6x 28kg

Cable X-overs - 5x 10x 25kg e/s

Bench Knee-ups - 3x 20 reps

Decline Twists 3x 20 reps w/6kg mediball

Cardio - 20m elliptical, 235cal

Then, found out missus was stuck at work, so...

Cardio - 40m elliptical, 515cal

and now the leggies are seizing up, quads grizzling...wonder why :pfft:

[TheGus]

On the flies is that weight both dumbells added together? By the looks of things we have similar strength. I'll be keeping an eye on this journal for sure!

[teamfatboy]

No, that's each side (e/s) for the flies... I just got lazy and forgot to add it on... :nod:

Monday 1 Sep AM

0515 - cardio, 40m load, 425cal

0745 - Quads

SM Squats [warm-up 10x 40kg] 2 supersets 10/12 at 80/60kg wide stance full range

Horizontal Press - 2 supersets 10/15 at 124/109kg

ISO extension - 2 supersets 10/15 at 25/20kg e/s

Abs - 3x 60s prone hold.

[jono]

good work there TFB :twisted:

[marky65]

You're going great guns there TFB.

You must be looking pretty sharp now with all that. :nod: :clap:

Hows the Body Fat now??

[teamfatboy]

Thanks guys

%bf coming down, it's probably still around 17% I think... but I'm starting to get some separation in upper body, esp delts. Weight seems to be coming off in different places from usual, wierd eh!

I asked PT not to tell me when we do girths, 'cos based on past experience I'll get complacent. I'll get a reality check at the end of this month when the current 9-week plan stops. I've got a two-week business trip right after that, then it's back into it to prep for the summer :oops:

[teamfatboy]

Monday arvo - hams and calves

Lying leg curls [warm-up 20x 20kg] 10x 40kg, 8x 50kg, 6x 60kg, 12x 45kg

Stiff-legs - 8x 70kg, 6x 110kg, 6x 130kg BIAW

ISO leg curls 5x 10x 50kg

Seated calf raise - 10x 60kg, 8x 70kg, 6x 80kg, 12x 60kg

Standing calf raise - 8x 137.5kg, 6x 146.5kg, 6x 164.5kg

Decline twists w/5kg mediball - 3x 20

Cardio - 20m elliptical, call it 200 cal...

Why "call it" - cos it was an ancient machine, and according to its readout it was 300cal, but I was just cruising at 65%, no way it was 300 cal.

[or....maybe it was and I could have cookies....no? :evil: ]

[biggurl27]

haha no cookies TFB! No idea what BIAW is but your SLDLs are wicked!

[TheGus]

My guess is BIAW = Best In A While. Fucking impressive never the less. :nod:

[teamfatboy]

Yes indeedy - best in a while... felt good yesterday, so much so that while waiting for the standing-calf machine I knocked out 5x10 upright row, 4 sets at 30kg and one at 32.5...

Mon night cardio - 9pm, 40min working, 420cal

Tuesday 2 Sep Morning

0515 - cardio, 42m working, mostly steady-state but got bored so 'turned up the taps' and spent the last ten minutes changing up a gear every three minutes 'til I hit top gear, and maintaining 80rpm or so... 450cal.

0730 - Arms

BB Curl 2 supersets 10/15, first at 30/20kg, then 27.5/20kg

Preacher machine - 2 supersets 10/15, both at 25/15kg

Rope Pushdown - 2 supersets 10/15, both at 30/20kg

Bench Dips - 2 supersets 10/15, feet out, feet in

Abs - 100 SB crunches (30, 35, 35)

and a bonus, French Press, 10x 25kg, 8x 28kg, 6x 30kg.

Wonder why I was a bit hungry when I got to work - 100g of brown rice, an apple and a shake never disappeared quite so quickly!

[biggurl27]

0515 - cardio, 42m working,

Yeah that working can burn the cals :pfft: Need treadmills at out computers like on 20/20 the other night :nod:

[poos_n_wees]

%bf coming down, it's probably still around 17% I think... but I'm starting to get some separation in upper body, esp delts. Weight seems to be coming off in different places from usual, wierd eh!

TFB's getting JACKED

Training's are looking solid!

[teamfatboy]

0515 - cardio, 42m working,

Yeah that working can burn the cals :pfft: Need treadmills at out computers like on 20/20 the other night :nod:

Don't even say that...

If you put ideas in my boss's head, they might buy me a dynamo for the trainer and tell me to take my computer 'off the grid' :roll:

[of course, you knew wot I meant was 42m of time on load, as opposed to warm-up and cool-down, rite?]

[biggurl27]

Nope TFB you should know I have no clue what is going on 1/2 the time :pfft: You have to spell shit out on your journal for me :nod: I am surprised I can go to client meetings, I'm a bit worried I will talk slow or stare into space or drop stuff :oops: Thumbs up didn't have my fly down!

[teamfatboy]

Hey I know exactly where you're coming from, and I don't have the defense of carb-depleting for a show...

Right now, if someone asks me to a meeting at the wrong time of day, I need to take a pillow to muffle the thud as my head hits the table :pfft:

Funnily enough I'm normally wide awake by 4:30 - which is gym time :roll:

[biggurl27]

haha

[marky65]

I know that feeling TFB :nod:

[Old Bull]

Hey TFB,

I like the Avatar, is that a sign of things to come :clap:

[SoaringSwine]

Hey TFB,

I like the Avatar, is that a sign of things to come :clap:

I've mentioned it in here before; train like a powerlifter, eat like a bodybuilder. You could even sort him out with a training programme OB.

[Old Bull]

I have seen you tempt him a while back.

He might be turning :clap: