TeamFatBoy starts a Journal

[poos_n_wees]

Wow, great workouts TFB :clap: Here I was feeling sorry for myself at having to train today and then I remembered that you go into the gym TWICE a day! :oops:

Awesome stuff! 8)

[teamfatboy]

Sunday - rest day as usual

Monday - another 'rest day' on account of it being nutso at work . grr

Tues 23 Sep

0515 - AM cardio, 30m, 15m LISS, 15m HIIT (15x 30s on, 30s off) - 420cal

0730 - shoulders

SM Mil Press [warm-up 20x 20kg] 2 supersets 8/10, 35/ 25kg and 37.5/ 27.5kg

Standing side lat raise - 2 supersets 8/10, 9/7kg and 10/8

Lying rear delt raise - 2 supersets 8/10, 10/8kg twice

Bench Knee ups - 3x 25 reps

Pass me the sausages, so hot between shoulderblades it's BBQ time LOL

[teamfatboy]

Tues 23rd PM - back

Lat Pulldown WG [warmup 15x 42kg] 10x 49kg, 10x 56kg, 8x 63kg, 8x 70kg, 6x 77kg, 12x 56kg

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

BB Shrugs 3x 10x 80kg, 2x 10x 90kg

(Upright row - 3x 10x 40kg, 2x 10x 45kg, just 'cos I had the rack to myself...)

[TheGus]

Nice job on the lat pulldown. I reckon you could shrug 100-110 easy mate.

[teamfatboy]

Thanks Gus, when I got to th gym there was already a guy on the pull-down - he was happy to work-in, he was doing 133kg for 5-6 reps! I was kinda pleased I managed to start heavier, finish heavier than normal, the 6x 77kg were pretty clean form-wise.

You may be right, I could probably shrug more, I'm trying to teach the muscles what the right form 'feels like'... when i get a bit of extra time, I might throw in a coupla sets of heavy shrugs on leg day or something like that, see how it goes. Snuck in a coupla 60kg cleans after the bentover rows...now that's something that takes a bit of work. Much respect for Olympic lifters who clean/press more than bodyweight, eh!

[teamfatboy]

Weds 24th - morning cardio

32m LISS and HIIT...420cal 1m warm-up, 15m LISS @60-65% MHR, 15m VHIIT 1m intervals of max effort, recovery, 2m to get back down to LISS HR and then 1m cool-down.

The first 10m were 30s on, 30s off, then increasing over the last 5 by 5s intervals (so 35/25, 40/20, 45/15, 50/10 and 60s flat-out).

[teamfatboy]

And the the little engine that could said "I think I can, I think I can, I think I can" LOL!

Hey, I saw that sign...it was halfway through the Lake Taupo Cycle Challenge, I reckon it helped get me round the lake in one piece! Love the book too :-)

Weds AM - Quads

SM Squats [warm-up 20x 40kg] 2 supersets 10/12, both 100/80kg

SM Lunges - 2 supersets 10/15 each side, first 60/40kg then 70/40kg

ISO Extensions - 2 supersets 10/15, 25/20kg e/s

Prone Bridges - 3x 60s holds, 40s rests.

Hams and calves tonight - gotta be good!

Off on a trip soon - might have to eat here...gotta be good, right :nod:

[SoaringSwine]

I'll take the quadruple stack! Are you actually going to Arizona?

[biggurl27]

Yeah I like the looks of that burger and a pack of lucky strike! :pfft:

[teamfatboy]

Weds 24th

Hams/ calves

Lying Leg curls {warm-up 20x 35kg] 10x 50kg 8x 60kg, 6x 75kg 12x 55kg

Stiff-legs 8x 80kg 6x 120kg 6x 140kg (actually, it was 2x3, with 15s breather in between - soooo close!)

ISO curls - 5x 10x 50kg

Abs - skipped in favour of cardio :oops:

Cardio - 20m elliptical, 240cal

Late night cardio, 35m bike, 420 cal

Thurs 25th

AM cardio, 35m bike - 15m LISS, 15m HITT, 5m LISS, 420cal

0730 - arms

BB Curls - 2 supersets 10/15 reps 30kg/ 20kg

Preacher curls - 2 supersets 10/15, 25/15kg, 27.5/ 17.5kg

EZ pushdowns - 2 supersets 10/15, 35/20kg

Dips - 2 supersets 10/15, -40/ -55 assist

SB Crunches - 3x 50 reps

[teamfatboy]

Nah, not going to AZ, just flying over it on my way to the East Coast...but at least I'll be warm, it's still well into the 20s over there.

Thurs PM - Chest

Incline Bench [warm-up 20x 30kg] 10x 50kg, 8x 60kg, 6x 65kg, 12x 50kg

Pec dec 8x 30kg, 6x 40kg, 6x 50kg

Press-ups :shock: 5x 10 reps haven't done them in a while :roll:

Side Bridge - 3x 40s holds e/s

Plus there was some random goof-off stuff to fill in time

Upright row wg 5x 10x 40kg

Cleans 5x 10x 40kg

Deep BB Squats 5x 10x 60kg

10m elliptical, 130cal

[Old Bull]

I'll take the quadruple stack! Are you actually going to Arizona?

Yeah,

I would give two of those a shunt after a comp

[poos_n_wees]

Off on a trip soon - might have to eat here...gotta be good, right :nod:

OMG! I think I saw that place on Oprah once.. :oops:

The menu and music is strangely hypnotising... I want a triple bypass

The Government Requires Us To Inform You That Our "Nurses" Do Not Actually Have Any Accredited Medical Training

[teamfatboy]

Sadly, it isn't where I'm going...but I know from experience that burgers that size are far from uncommon

End of the 9-week programme this week, two weeks off while I get force-fed airline food, then back into it...racing to a Christmas goal of 95kg at 10-12%.

[teamfatboy]

Sunday 28th...

Shoulders

Seated DB press [warm-up 20x 12s] 10x 15kgs, 8x 17kgs, 6x 20kg, 6x 20kg - tried for 22s, reckoned if I could set-them I'd press them, but couldn't get them set, 12x 15kgs

BB Upright Row - 5x 10x 40kg

BB Shrug - 10x 40kg, 10x 60kg, 10x 80kg, 10 x 100kg, 10x 100kg

Then, cos I had time, I tried

Lat pull-down, narrow grip, ez bar, supinated (ie palms towards me) - 10x 56kg, 10x 63kg, 8x 70kg, 6x 77kg, 12x 63kg.

Now it's mostly cardio for the next few weeks...hotel gyms seem to have an aversion to free weights, so I'll be doing what I can. Eating clean will be a challenge, but I think I've learned enough to get by

[biggurl27]

How do you get your weights up for db press, I do one at a time by flinging my knee in the air, then the other, does the trick. If you get what I'm rambling about?

[poos_n_wees]

I do one at a time by flinging my knee in the air, then the other, does the trick. If you get what I'm rambling about?

:ditto: I do the same. That first rep in getting the buggers up is really ugly lol.

[teamfatboy]

I do one at a time by flinging my knee in the air, then the other, does the trick. If you get what I'm rambling about?

:ditto: I do the same. That first rep in getting the buggers up is really ugly lol.

Yep, I get exactly what you're driving at...I tried a coupla things like pressing the weights together to push up. I was sitting, if I'd been standing maybe I coulda swung harder... anyhow, I'll try giving them a nudge with my knees next time :nod:

[biggurl27]

Good stuff, find it the easiest way to get the heavy buggers up :grin:

[teamfatboy]

The Final-Set page isn't unlocked, so here's my contribution to the final-set for the NZBB Challenge - if I can get to a PC while I'm away, I'll move them later on.

[biggurl27]

Well done TFB looks like your BF has dropped HEAPs since the last set, the hard work has certainly paid off! :nod: :wink:

[teamfatboy]

Yep, thanks for that BG

BF's down probably between 5-8% to hover around 16% at the mo. Objective is to come back from the next two weeks away with as little gain as possible, and hit the 9-weeks again, real hard - which should be easier 'cos it's getting warmer.

In the meantime, I gotta get some sunbeds or whatever it is that tightens loose skin!

[Flamer]

Well done TFB - starting to get some definition. Rear double bi is looking good.

[poos_n_wees]

You've got mean legs TFB! Quads are shaping up nicely and some nice definition in the delts too

All that hard work's paying off.. keep up the great work :clap:

[Small]

TFB u look hella good esp compared to last set!

couldnt believe it tbh tfb great stuff!!