TeamFatBoy starts a Journal

[TheGus]

1 hr on the bike the night before might have something to do with the low energy. You are putting in alot of hours!

[teamfatboy]

Yep, as I top-up the food (finally had my 11am beef-n-salad just now) things feel more awake!

I'm in Week 7 of a 9-week plan, and figured if I can handle the extra cardio time, I'd try to log 120 min/ day (40m before brekkie, 20m after afternoon weights, 60m last thing) in the interests of burning off the bf...

's all good, gonna be doing more of it, I'll do the 9-weeks one more time before Xmas :nod:

[marky65]

Your other half will be able to have your abs for xmas pressie then TFB.

You are going great guns on the weights and Cardio :clap:

[teamfatboy]

Thanks guys...

Thurs arvo...

goofing off at the gym...(why? Cos I had some spare time and the gym was warm)

Flat DB press - 12x 12kg, 17kg, 22kg, 25kg, 28kg e/s

Cable X-over - 10x 25e/s, 25, 30, 30, 30

ATG SM Squats 6x 40, 6x 40, 6x 60, 6x60

Cardio - 20m useless bike, 175cal

then the real work: arms w/PT

BB Curl [warm-up 20 at 15kg] 10x 20, 8x 25, 6x 30, 12x 20kg

Seated concent curl: 8x 10kg, 6x 12, 6x 12 - no rests between sets

Incline hammer (simultaneous)5x 10x 7.5kg e/s

Rope Pushdown - 10x 20kg, 8x 25, 6x 30, 12x 22.5kg

Lying Extensions - 8x 20kg, 6x 25, 6x 25kg

Two-bench dips - 5x 10

Alternate oblique bridges 3x40s e/s

[teamfatboy]

Thud....TFB hits the wall...

Went to do late-nite cardio, body just wasn't interested, so I listened to it, and skipped cardio... sometimes, rest is good.

Fri AM cardio, 40m bike, 420cal

[Flamer]

I'm not surprised TFB - you ain't got much goin into that tank. But, you've learnt something I'm still tryin to get my head around - listening to what bod is tellin ya!

[biggurl27]

Agreed sometimes you just have to have an early night the cardio will keep :nod:

[teamfatboy]

Yep, head hit pillow, lights went out...

Fri AM cardio, 40m bike, 420 cals

Fri AM weights - hams/calves

Lying leg curls [warm-up 20x 30kg] 2 supersets 10/15 at 55/35kg, toes pointed to kill hams

Stiff-legs - 2 supersets 10/15, both 100/80kg, tried 120s but that was so not a happening-thing, so hit them hard, really tensing at ends of range.

Standing calf raise - 2 supersets 10/15, first 151/124kg then 160/133kg

Abs- 3x 40s vacuums...

All good...but: I think it's time for a new profile, 'cos I got the results of the last assessment (two weeks difference):

lean muscle mass up 2.9kg, lean bodyfat down 5.4kg, %bf down to 16.5 from over 20 (oops!). These were based on four-point skinfolds, each measurement done twice. Got two weeks left on this routine, room to improve yet, but I think I owe my PT a couple of wines for that!

So there's a happy little TFB running around Wellieworld Mind you, big-quad session to come this arvo, and back on the cardio bandwagon 'til rest-n-carbs day on Sunday.

[biggurl27]

Wow fantastic results!!! :clap:

[Flamer]

Big ups to you TFB! Awesome to hear the hard work is payin off.

[marky65]

They are great results TFB....all that hard work and early mornings is paying you huge dividends......

Well done :clap: :clap:

[Old Bull]

Way to go TFB, :clap: :clap: 2 weeks to go and all that hard work is paying big time :clap:

[teamfatboy]

Thanks Marky, OB :-)

Friday arvo - quads

BB Squats [warm-up 20x 40kg] 10x 80kg, 8x 105kg, 6x 120kg, 12@ 90kg

BB Lunges - 8x 60kg each leg, 6x 70 e/l, 6 x 80 e/l

Iso Extns 5x 10x 25 e/s

Incline press 10x 160kg down to 11 (on the scale on the frame), 10x 200, 10x 250kg

The squats went up ok, thought about 130kg but wasn't too keen on them after the first one nearly stapled me to the floor! Saved it, but it was close :oops:

[teamfatboy]

Friday night - no cardio...

Saturday 13 Sep

0600 - cardio, 60m bike, 720cal

0730 - back

Lat pulldown WG [warm-up 20x 35kg] 2 supersets 8/12 reps, 56/42kg and 63/49kg

Bentover rows - 2 supersets 8/12 reps, 60/40kg

BB Shrugs - 2 supersets 8/12 reps, 80/60kg and 90/70kg

Bench Knee-ups - 3 sets of 25

[marky65]

Great effort to be up at 0600 to do cardio on Saturday..... :nod: :clap:

[teamfatboy]

Sat 12 Sep Arvo - shoulders

Seated DB Press [warmup 20x 10kg e/s] 10x 15kg, 8x 20kg, 6x 20kg, 12x 15kg (shoulda been 22s but that wasn't on today)

DB side lat raise - 8x 8kg, 6x 9kg, 10x 10kg

Upright row - 5x 10x 37.5kg

SB Crunch - 3x 50

And some cardio to come...

[TheGus]

:clap: Solid workout bro.

[biggurl27]

Great effort to be up at 0600 to do cardio on Saturday..... :nod: :clap:

Ditto, hell I only got my ass out of bed at 7.30am, nice lay in tomorrow too arh weekends are bliss

[teamfatboy]

Sunday 14th was a rest-and-carb day

Monday 15th

0500 - cardio, 40m, 420c

0730 - hams/calves

Lying leg curls [warm-up 20x 35kg] 2 supersets 10/15 at 55/40kg

Stifflegs - 2 supersets 10/15 at 120/80kg, the 120s were hard :oops:

Standing calf raise - 2 supersets 10/15, first 151/124kg then 160/133kg :pale:

Prone Bridge 3x 60s, 40s rests.

No, don't nobody wake me when I get to the office!

[biggurl27]

So what does the rest-carb day consist of, mainly I'm interested in the "carb" bit :pfft:

[teamfatboy]

So what does the rest-carb day consist of, mainly I'm interested in the "carb" bit :pfft:

Yep, two weeks from the comp, I bet you are....no cake, just Vogels or oats, basically....the thinnest smear of marmite on the vogels...

Mon arvo - quads

BB Squats [warm-up 15x 60kg] 10x 80kg, 8x 120kg, 6x 130kg, 12x 100kg - tried for 6x 140, but after one rep w/out a spotter I wimped out...maybe next week I'll nail it.

BB lunges - 8 e/s x 60kg, 6 e/s x 80kg, 6 e/s x 90kg

ISO seated extn - 5x 10x 25kg e/s

Incline Press - knees to chest - 10x 160kg, 10x 200kg, 10x 240kg, 10x 200kg, 10x 160kg.

Abs- 3x 20 decline twists w/5kg medi-ball

Cardio - 20m elliptical, 240cal

[biggurl27]

vogels is much better smothered with butter with peanut butter :pfft:

[teamfatboy]

vogels is much better smothered with butter with peanut butter :pfft:

oh shaddup u face...I can smell pb a mile away right now :cry:

Tues morn cardio - 40m 420cal

[teamfatboy]

Tues AM - chest

SM Incline Press [warm-up 20x 30kg] 2 supersets 8/10, first 60/40kg then 60/45kg

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

Cable X-over - 2 supersets 8/10, 30/25kg e/s

Abs - 3x 50 SB crunches.

Chest now fried to a crisp.... :shock:

[biggurl27]

good shit a crisp eh, noice work!