TeamFatBoy starts a Journal

[teamfatboy]

Friday nite cardio - 60 minutes on the bike, 650 cals

Saturday morning cardio - 40m ditto, 450 cals.

Where would I be without the mp3 player?

[SoaringSwine]

Where would I be without the mp3 player?

I imagine you would look similar to how you do now but with one of these around your waist:

[teamfatboy]

Saturday morning - back

Lat pulldown WG [warm-up 20 at 35kg] 2 supersts 8/12, first 56/42kg, then 63/49kg

Bentover row - 2 supersets 8/12, both 60/40kg

BB Shrugs - 2 supersets, first 90/70, then 80/60 for form.

Abs - 3x 20 bench knee-ups.

Then rush home for COFFEEEEEEEEEEEE!

[teamfatboy]

Where would I be without the mp3 player?

I imagine you would look similar to how you do now but with one of these around your waist:

Naaah, that's not nearly wide enough :grin:

[teamfatboy]

Saturday arvo

4:30pm - shoulders

SM Press [warm-up 20x 20kg] 10x 30kg, 8x 35kg, 6x 42.5kg, 12x 30kg

DB side raise - 8x 10kg e/s, 6x 10kg, 6x 10kg...tried the 12s, wasn't a happening thing

Upright row: 35kg- 10x wg, 10x ng; 37.5 - 10x wg, 1x ng; 40kg, 10x wg, 10x ng

Abs - 3x 50 sb crunches

20m on the Winston Peters elliptical...as in unreliable figures. It said 280cal for the 20m, but I was cruising so we'll count 200cal.

Some more time on the windtrainer to come.

[marky65]

20m on the Winston Peters elliptical...as in unreliable figures.

Just as well it wasn't teflon coated as well then TFB....you would have slipped off....lol

As for MP3....best thing ever invented for keeping mind during long cardios.... :nod:

[teamfatboy]

Sunday was rest-n-carbs day

Monday 0515 - 40m cardio, around 420cal (HRM was playing silly bu$$ers, not reading, then leaping to 89%...grr!)

Three weeks to go, but it's bye-bye rice at this point, so diet for the next three weeks is

0500 - coffee, creatine, aspirin

(cardio)

0600 - 10 egg whites, ps, apple, zma, trib

(weights)

0830 - apple, ps

1100 - 50g cooked beef, salad, 10g flaxseed oil, ps

1300 - apple, ps

1500 - 120g tuna, ps

1700 - 80g cooked chook, apple, creatine, aspirin, glucosamine,

(weights)

1930 - 80g cooked chook, salad, ps

(cardio)

last thing - creatine, zma

...with 3l of water thru the day, and any amount of green tea or extra coffee...which will increasingly be necessary as the week rolls on, I think :shock:

[teamfatboy]

Monday 8 Sept

0730 - arms

BB curl [warm-up db curls 20x 10kg e/s] 2 supersets 8/12, 30/20kg

Preacher curl - 2 supersets 8/12, 27.5/ 22.5kg

Rope Push-downs - 2 supersets 8/12, 30/20kg

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

Abs - 3x 20 bench knee-ups

[Flamer]

Sunday was rest-n-carbs day

Monday 0515 - 40m cardio, around 420cal (HRM was playing silly bu$$ers, not reading, then leaping to 89%...grr!)

Three weeks to go, but it's bye-bye rice at this point, so diet for the next three weeks is

0500 - coffee, creatine, aspirin

(cardio)

0600 - 10 egg whites, ps, apple, zma, trib

(weights)

0830 - apple, ps

1100 - 50g cooked beef, salad, 10g flaxseed oil, ps

1300 - apple, ps

1500 - 120g tuna, ps

1700 - 80g cooked chook, apple, creatine, aspirin, glucosamine,

(weights)

1930 - 80g cooked chook, salad, ps

(cardio)

last thing - creatine, zma

...with 3l of water thru the day, and any amount of green tea or extra coffee...which will increasingly be necessary as the week rolls on, I think :shock:

Sheesh TFB!! Take out the supplements & ps & there ain't much in your tank for the day!!??

[teamfatboy]

Yep, but when you've got the carving knife out to pare away the jurassic pork that's built-up over the years, that's what it takes.

That diet is Monday-Saturday, Sunday is carb-day, so for the first two-three days of the working week it's not so bad.... I just tell myself it's only for three weeks, and when I get ready to compete, it'll be just the same.

For these last three weeks, I'm also aiming to increase the cardio from 40min before breakfast, 20m after second weights, and 40m last thing (=100min) to 120 min daily by making the last-thing session an hour long, where I can. It's all done at the 60-65% MHR range, comparatively cruisy, but PT tells me that's the centre of the fatburning zone.

's all good :pale: :crazy: :shock:

[teamfatboy]

Monday arvo

Chest

SM Incline Press [warm-up 20x 30kg] 10x 40kg, 8x 55kg, 6x 65kg, 12x 45kg

Flat flies - 8x 22kg e/s, 6x 25kg e/s, 6x 30kg e/s

Cable X-overs - 5x 10, first at 25kg e/s, last four at 30kg e/s

Abs - 3x 50 SB Crunches

Cardio - 20m elliptical, 260cal

The gym was full of all sorts of folks tonight - from the guy who happily let me work-in on the busy cable station to the DORK who pushed a bench into me as I was dealing to the 25kg dumbbell flies... :evil: As it was, I bounced a 25kg off one hip-bone as I sat up...now that smarts :roll:

[teamfatboy]

Monday nite cardio - 40m, 420 cal - was gonna be longer but friggin' PC was playing up after I put on XP SP3 and lost all my USB connections... :evil: Make Mine Mac....

Tues AM cardio - 40m, 420cal... downsizing spare tire to space-saver

[Flamer]

Monday nite cardio - 40m, 420 cal - was gonna be longer but friggin' PC was playing up after I put on XP SP3 and lost all my USB connections... :evil: Make Mine Mac....

Tues AM cardio - 40m, 420cal... downsizing spare tire to space-saver

Go TFB, go!! Are you noticing any changes?

[teamfatboy]

Monday nite cardio - 40m, 420 cal - was gonna be longer but friggin' PC was playing up after I put on XP SP3 and lost all my USB connections... :evil: Make Mine Mac....

Tues AM cardio - 40m, 420cal... downsizing spare tire to space-saver

Go TFB, go!! Are you noticing any changes?

Thanks Flamer, but so far, I'm only noticing them in my dreams! Well, actually I think I am seeing some changes, but I've got a session with the pt and the calipers this week which will be the proof of the (not eating) pudding!

Tues AM weights

0730 - legs

BB Squats [warm-up 20x 60kg] 2 supersets 10/15 at 100/80kg

Incline leg press - 2 supersets 10/15, first at 280/240kg, then 260/240kg

Life-fitness Leg Extn Stack - 2 supersets 10/15 at 56/42kg

Abs - 3x 60s prone bridge.

Owwww - I guess the 'halo' effect of Sunday's carb day has 'bout gone...those BB squats should have been easier than they were. Happy with the leg press, was going past 90-degree knees so working the Range-of-Motion. But hey, got hamstrings and calves this arvo - that'll finish me off nicely!

[teamfatboy]

Tues PM - hams/calves

Lying Leg Extns [warm-up 20x 30kg] 10x 42.5, 8x 52.5, 6x 62.5, 12x 47.5kg

Stiff-legs - 8x 80kg, 6x 120kg, 6x 140kg [bIAW - four good 'uns and two with too much back in them to count as a PB]

Iso Leg Extns - 5x 10x 50kg

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

Standing calf raise - 8x 133kg, 6x 142kg, 6x 160kg

Abs - decline twist w/5kg ball, 3 x 20 reps

Cardio - 20m elliptical, 250cal.

Happier with that...the stiff-legs weren't too bad, the 6x 120s were fine, and four outa six at 140 were good, all hamstrings, but they started tiring and there was a bit too much back in the last two for my liking.

[teamfatboy]

Tues nite cardio - 60m, 670cal

Weds am cardio - 42m, 420 cal

Anyone else notice that as you get further from your carbs, it seems to be harder to get HR up? I found last night I had to shift up a gear just to get the HR where I wanted it... :?

[marky65]

Yep I notice that too TFB. I think it may be because your getting fitter and you have to push harder to get the results.

I not sure but just my thought, :roll:

[teamfatboy]

Weds AM weights

Shoulders

SM Press [warm-up 20x 20kg] 2 supersets 8/10, both 35/25kg

DB Side raise 2 supersets 8/10, both 9/7kg e/s

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

Abs - 3x 20 bench knee-ups

and a bonus - Upright row, 2 supersets of 10 reps wide-grip ss/ narrow grip, 32.5kg bb.

and now, off to the office for a nap!

[biggurl27]

Tues nite cardio - 60m, 670cal

Weds am cardio - 42m, 420 cal

Anyone else notice that as you get further from your carbs, it seems to be harder to get HR up? I found last night I had to shift up a gear just to get the HR where I wanted it... :?

yeah suks man every week have to up the cardio a notch, more sprinting, interval sprint/sit on the spin bike is cool, usually save the sprinting for when the ads are on the telly My bro rang me up when I was on the bike last night and said have I caught you at a bad time haha thought I was at it!!! I said no such luck, just on the spin bike!!! haha

[teamfatboy]

There are no ad-breaks on my mp3 player

Weds nite weights - back

Lat pull-downs [warm-up 10x 49kg] 10x 56kg, 8x 63kg, 6x 70kg, 12x 56kg

Bent-over row 10x 60kg, 10x 70kg, 10x 7kg, 10x 70kg, 4x 70kg

BB Shrugs 2x 10x 70kg, 3x 10x 80kg

SB Crunches 3x 50reps

Bonus work: CG Press 10x 30kg, 10x 40kg, 10x 45kg

Upright rows - 5x 10x 35kg

Cardio - 20m elliptical, 240c.

The bonus work is cos it was peak hour, had to do something to fill in before some cardo equipment came free...this was a good work-out, had a p/l mate I was working-in with, kept the breaks nice and sort and I could hardly slacken-off with an audience :roll:

[teamfatboy]

My body is stoopid...trained arms/chest on Monday, they got DOMS on Tuesday...trained legs on Tuesday, got DOMS today...trained shoulders/back today, guess the DOMS will shift to there tomorro...

Yes, I know what the D stands for... but man, just once it's be nice for the OMS to turn-up while I remember what I trained! (or am I just getting too old to remember what I trained when :grin: )

Nite-time cardio on the bike is gonna be soooo much fun tonight! :shock:

[biggurl27]

Doing well TFB :clap: Like the signature too :nod:

[teamfatboy]

Weds nite cardio - 60m bike, 710 cal

Thurs morn cardio - 40m bike, 420 cal

Thurs AM weights

Chest

Incline SM Press [warm-up 20x 20kg] 2 supersets 8/10, 60/40kg then 60/45kg

Flat flies - 2 supersets 8/10, both 25/22kg e/s

Pec Dec - 2 supersets 8/10, first 42/35kg, then 49/35kg

Abs - decline twist with 5kg mediball, 3x 20 reps

...ow, for some reason that was a killer workout, not feeling strong (on account of not a lot of carbs, I 'spect). Still, at least I discovered I'd tucked my trouser legs into my socks BEFORE I left the gym :oops:

[biggurl27]

haha GEEK alert! Next you'll be wearing roman sandals and knee high socks

[teamfatboy]

Hell no - I leave that to the folks who work in IT...

I was so fried after the morning weights that I just pulled socks n shoes on, didn't think to see what I looked like.... then had a visit to dentist, so only one apple and a shake since w/o... off for coffee now =P~