TeamFatBoy starts a Journal

[poos_n_wees]

..and I know I'm slow, but..finally noticed that dark-choccie M&Ms were available in NZ all along...saw them in Wellieworld tonight (BG - that's the Starmart on the corner of Courtenay Place and Tory Street, if you need emergency rations after the compulsories tomorrow).

Lol, I found them at the local service station last week too

Have fun at the nats tomorrow.. pics pics pics!

[teamfatboy]

..and I know I'm slow, but..finally noticed that dark-choccie M&Ms were available in NZ all along...saw them in Wellieworld tonight (BG - that's the Starmart on the corner of Courtenay Place and Tory Street, if you need emergency rations after the compulsories tomorrow).

Lol, I found them at the local service station last week too

Have fun at the nats tomorrow.. pics pics pics!

Yep, borrowed a good camera (not the one I used on the NZBB challenge, one that works!) so might have pics quite quickly, fingers crossed.

[teamfatboy]

Monday 20th Oct - back into the 9-week routine, but skipping the first (highest-carb) week and starting to cut back the carbs from today.

0530 - cardio: trying something different, more HIIT

2m warm-up, 5m steady state, 10m of 30s on, 30s off, 5m steady state, 10m of 1m on, 1m off, 5m steady state, 2m cool-down. Bloody HR monitor kept telling me either I had no pulse, or it was 120% of max hr....so calorie count is off, but it was at least 450 :wink:

0730 - shoulders

DB side lat raise - 2 supersets 8/10, first 9/7kg then 10/8kg e/s

SM Press - 2 supersets 8/10, both 40/30kg

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

Bench knee-ups - 20, 25, 30 reps

[teamfatboy]

Monday 20 Oct

5pm - back

Warm-up - WG chins (only 30kg assist) for 10

Deadlifts - [warm-up 10x 60kg] 10x 100kg, 8x 110, 6x 120, 12x 100kg

Happy with that for a return to deads...will be pushing hard to improve them tho.

Lat Pulldown WG - 8x 63kg, 6x 70kg, 6x 77kg

BB Shrugs 10x 80kg, 10x 80kg, 10x 100kg, 10x 100kg, 10x 100kg

SB crunches - 3 sets of 50

[biggurl27]

oooh you making me sleepy with all that excercise :pfft: Ta for the pics :grin:

[teamfatboy]

Tues 21st

0500 - coffee, aspirin, creatine

0530 - interval cardio

1m warm-up, 5m steady state, 10m 30/30, 5m steady, 10m 60/60, 5m steady, 1m30 cool-down, 467cal

0630 - breakfast, 10 egg whites, 1 ps, 1 apple, ZMA n multi-vit

0730 - Quads

SM Squat - 2 supersets 10/12, only 80/60kg :twisted: was real pissed, but felt freakin flat.... grrr!

SM Lunges - 2 supersets 10/15, 60/60kg, weights as usual, but freakin' hard work...

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

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

0845 - 100g brown rice, 1 ps, 1 apple....and a BIG BLACK COFFEE =P~

The only thing that's different is moving from LISS to HIIT cardio, guess that musta had something to do with the pathetic performance :oops: will watch this carefully, see whether it is the same when I do quads in the arvo (ie after some food!)

[teamfatboy]

Tues 21st arvo

Hams/Calves

Lying Leg Curls - 10x 50kg, 8x 65kg, 6x 80kg (failed on last one), 12x 60kg

Stifflegs - 8x 100kg, 6x 120kg, 6x 135kg (woulda been a PB but there was a 5s gap between reps 5 and 6....getting there tho!)

ISO Leg curls - 10x 60kg, 10x 60kg, then 3x 10 reps 50kg

Standing calf raise - 10x 151kg, 8x 160kg, 6x 169kg, 12x 160kg

Seated calf raise - 8x 60kg, 6x 75kg, 6x 85kg

Four-point vacuums - 3x 40s hold, 20s rest

Think this morning's flat-ness musta been 'cos of the intervals...the afternoon wasn't nearly as bad. Something to watch as the programme unfolds and the carbs drop...

[poos_n_wees]

Wooo.. awesome SLDLs TFB! 8)

[teamfatboy]

Weds 22 Oct

0600 - 20m cardio...day got off to rocky start.

1630 - everything...didn't get morning weights in

Arms

Incline Hammer curls - 2 supersets 10/15, 15/10kg e/s

DB preachers - 2 supersets 10/15, 12/8kg... doing these on the end of an incline bench 'cos today musta been "National Preacher Day" !

Rope Pushdowns - 2 supersets 10/15, 35/20kg

Two-bench dips - 2 supersets 10/15, first with 10kg on quads, then without

SB Decline Twists - 3 sets of 20/w 5kg mediball

Chest

Incline DB Press - 10x 20kg e/s, 8x 25kg e/s, 8x 30kg e/s...was supposed to be 6x but had Bill the p/l mate give me a wee bit of motivation in each ear! 12x 25kg e/s

Cable X-over - 8x 25 kg e/s, 6x 35kg e/s, 6x 40kg e/s - the 40kgs were a bit of a task, couldn't always cross over wrists.

Push-ups - 5 sets of 10

Abs - four-point vacuums, 3x 40s

Gonna go log some quality cardio time, make up for the rough start.

[biggurl27]

Phew that looks like hard work.. wanna cookie? No you can't have one I ate them all :pfft:

[teamfatboy]

Gee thankx - it's the thought that counts (kinda like a diet cookie, zero calories, no trans-fats hehehe)

[biggurl27]

A magic air cookie. My bro entered a pie baking contest on the weekend and won it, hence he didnt' come to Nattys, but he did a gag pie, fresh air pie, looks all fancy on the outside with the pastry, go to cut it and pooff it colapses haha great sense of humour like his big sis Piece of fresh air pie TFB for you coming right up :wink:

[teamfatboy]

Jeez I wish I could diet like that....just get cut once and pooof all the hot air rushes out hehehe

It was bad enough standing in Gymeez at lunchtime with all the nice smells from the cafe next door....and going back to my two pieces of molenberg, ps and apple...

[teamfatboy]

Ooops...skipped last night's cardio, had to content myself with having eaten clean all day...chaos reigned!

0530 - HIIT cardio as before, 490 cal in 35 min.

[teamfatboy]

Thurs 23rd Oct

0600 After cardio - 10 eggwhites, 1 ps, 1 apple

0730 - back

Warm-up - chin-ups, only 30kg assist - 15 reps

Deadlifts - 2 supersets 8/12, 100/80kg

WG pulldowns - 2 supersets 8/12, 70/56kg

BB Shrugs - 2 supersets 8/12, 100/80kg

Bench Knee-ups - 3 sets of 25.

and now for second breakfast, 100g brown rice, 1 apple, 1 ps and BIG CUP OF COFFEE slurp:

[teamfatboy]

Thursday 23rd again

630pm - shoulders - PT sprung a surprise on me - explosive lifts, slow lowers (is that what p/ls call Dynamic effort?)

BB Shoulder Press - 10x 20kg, 8x 30kg, 6x 45kg (failed at 5th rep)

DB side raises - 8x 6kg, 6x 6kg, 6x 7.5kg

BB upright row - 10x 30kg (too heavy :evil:), 4x 10x 20kg - but lowering the weight to keep the form right. I can always work on speed later.

Four-point vacuums - 3x 40s, 30s rests.

[SoaringSwine]

You're working on dynamic strength (i.e. the ability to move weight quickly). But not quite the same theory behind PL dynamic training, we use sub-maximal loads (45-60%) for 1-3 reps depending on the exercise.

[SoaringSwine]

Actually it's more explosive strength, dynamic has a fast concentric phase too.

[teamfatboy]

OK, that makes perfect sense to me...I hadnt quite spotted the difference in the rep-range, some of the dummy-runs I was put through were quite hi reps while we sussed out the speed-versus-weight curve so that I could maintain explosive eccentric (lifting - if I got the labels right), real slow concentric (lowering) and yet be stuffed by the end of a set. Quite humbling really :oops:

Ya never know, I might come along to the Dec comp at the House to have a look - trying to decide what the goal is for '09. Is it to enter a p/l comp, a bb comp, or maybe take up golf (where the clothes may be ugly, but they cover more than posing trunks do!)

[SoaringSwine]

I always have to check which one is concentric/eccentric! You could always enter instead of just coming along! No better way to experience it than from on the platform.

[poos_n_wees]

Is it to enter a p/l comp, a bb comp, or maybe take up golf

D) All of the above

[teamfatboy]

D) All of the above

Jeepers - with all that training when would I have time to work :shock:

Maybe when I get to my goal weight and bodycomp...

[teamfatboy]

Friday 24th Oct

AKOS goin on*

No morning cardio, had to do an urgent run to the supermarket...

Bigfattastynasty lunch

4pm everything legs - and all "fast-twitch"

Hamstrings n calves

Lying curls - 2 supersets 10/15, 55/40kg explosive curl, slow out

Stifflegs - 2 supersets 10/15, 100/60kg, explosive lift, slow down

Standing calf raise - 2 supersets 10/15, 160/124 then 151/124, fast up, slow down

Abs1 - prone bridge: 3x 60s holds

Quads

BB Squats - 10x 60kg, 8x 80kg, 6x 100kg, 12x 60kg, fast up, sloooow lower. Feet leaving the floor, even on the 100s

Incline Leg Press - 8x 160, 6x 200, 6x 240kg, fast push, slow lower

Seated Curl - 5x 10x 50kg...so freakin funny, the whole machine was jumping with each lift!

Abs2 - SB crunches, 3 sets of 50

Gotta gotta log quality cardio time tonight.

*AKOS = All Kinds of Stuff..or whatever starts with S

[biggurl27]

Yeah what was for lunch?

[teamfatboy]

Not saying, but there were carbs involved...far too many carbs...prolly from Cadburys :grin: