TeamFatBoy starts a Journal

[biggurl27]

haha excellent!

[teamfatboy]

Saturday 25th Oct

More 'explosive' or 'plio' work - fast lift, slow lower - aiming for "faster than normal" but sometimes 40 kg just doesn't want to accelerate that fast!

Chest

SM Incline press - 2 supersets 8/10 40/30kg

SM Flat press - 2 supersets 8/10 40/25kg

Cable X-over - 2 supersets 8/12, 35/25kg e/s

Decline Twists - 3x 25 w 5kg mediball

Arms

BB Hi-pulley curl - 10x 25kg e/s, 8x 30kg, 6x 35, 12x 25kg e/s

Seated Concent curl - 8x 10kg, 6x 12kg, 6x 15kg (ooops, failed last two left arm)

Machine Preacher - 5x 10x 25kg

T-bar press-down - 10x 25kg, 8x 30kg, 6x 35kg, 12x 25kg...oof! Trying to do those explosively is hard work...

Lying BB Extensions - 8x 27.5kg, 6x 30kg, 6x 32.5kg

Bench Dips - 5x 10x two-bench dips

Got friends around, so no night-time cardio...plenty of walking to come tomorrow tho...

and what the heck happened to the Lions in the rugby

[Luigi]

Saturday 25th Oct

and what the heck happened to the Lions in the rugby

i thought they did pretty well for a bunch of LOSERS :grin: :grin: :grin:

you cant beat canterbury you should know that by now \:D/ \:D/

[biggurl27]

Where you walking today TFB, its pretty shitty out there I was thinking a nice long walk but looks more like indoor gym weather :nod: If you need a walking buddie let me know I suppose I could wear clothese for a change haha

[teamfatboy]

Heya BG, dragged some out-of-town visitors all over Karori Wildlife Sanctuary, it wasn't too bad out of the wind...but yes, clothes would have made it a little more bearable early-on..especially for me, I dont have a show-honed figure, no way no how! :pfft:

[poos_n_wees]

Who's gonna go walking with no clothes?

Grrr, I was rooting for the Lions in the weekend too! So close yet soooo far awayyyyyy... lol.

Bigfattastynasty lunch

Mmmmmm... my favourite

[teamfatboy]

Who's gonna go walking with no clothes?

Not me, that's fo'sure, it's only gonna be 6 overnight!

Bigfattastynasty lunch

Mmmmmm... my favourite

Yep, it was niiiice...mind you, it wasn't me who finished off the choccie cake!

[teamfatboy]

Tues 28th Oct

0515 - windtrainer, HIIT, 37m, 450cal

0730 Plio - shoulders

DB Lat Raise - 2 supersets 8/10, both 10/8 kg e/s

DB shoulder press - 2 supersets 8/10, both 17/12kg e/s

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

Bench Knee-ups - 3 sets: 25, 25, 30 reps

[biggurl27]

:pfft: I didn't mean NO clothes, I just mean more than normal. It cleared in the afternoon and was quite pleasant, would have been nice at the Sanctuary eh? I walked to town to visit a friend the long way 2hours and home 1 hour. Mmmm chocolate cake!! Speaking of which did you know Scorching Bay has the new cafe open, it was Chocolate Fish, now its called Scorch-O-Rama I might go there for cake this weekend :shifty:

[teamfatboy]

Wow good walkies that's more than enuff for a mallowpuff...

Yep, saw a review for the re-born Chocolate fish, sounds interesting. Next weekend's promising to be a real trainsmash -I've even got to go a works do on Sunday nite :roll:

[biggurl27]

The way I figure is that I will do more cardio and then I can eat cake :pfft:

[teamfatboy]

I'm trying to log 1000 cals' cardio per day, then anything else above that is the margin for a cheat! So far, I can have one gingernut =P~

[biggurl27]

I have already eaten 6 biscuits today and 2 protein bars, all before lunch!!! I'm off to do some more cardio now :oops: Ginger nuts are bomb! Found a ginger nut slice yesterday, like the chocky fudge one but crushed ginger nuts, sounds good to me :grin:

[teamfatboy]

Tuesday 28th arvo

Back - all explosive-lift, slow lowering (about a 0/0/3 tempo)

Warm-up with machine chins - 20 reps, 10 at -30 (assist), 5 -40, 5 -45

Deadlifts [10 at 60kg warmup to assess speed] 10x 80, 10x 100, 8x 110, 6x 120kg, 12x 100kg

Lat pulldowns WG - 8x 56kg, 6x 70kg, 6x 77kg

BB Shrugs - 5x 10x 100kg PB

Swiss ball crunches - 3x 50 reps

Even got form checked out on deads by sum1 who knows what's what, got a B+ (ie it's alright, nothing major... )

[poos_n_wees]

BB Shrugs - 5x 10x 100kg PB

Holy heck.. nice PB!

[teamfatboy]

Thanks PnW...was quite happy with it, once the fire on the traps went out!

930pm Tuesday - late nite cardio, 39m 480cal HIIT

530am Wednesday - early morning cardio, 37m 450cal HIIT - difference was last night had one final full-out 2m effort, averaging something like 57kph..

Gonna leave quads til lunchtime, last time I trained them at 730am there was nothin' in the tank. See if the extra time tops off the glycogen (or whatever!)

[Flamer]

Thanks PnW...was quite happy with it, once the fire on the traps went out!

930pm Tuesday - late nite cardio, 39m 480cal HIIT

530am Wednesday - early morning cardio, 37m 450cal HIIT - difference was last night had one final full-out 2m effort, averaging something like 57kph..

Gonna leave quads til lunchtime, last time I trained them at 730am there was nothin' in the tank. See if the extra time tops off the glycogen (or whatever!)

Holy hell TFB!! 57kph - yous was motorin!! Spent some time on the wind trainer myself this morning - but was no where near your effort. NICE!

[biggurl27]

:shock: Yikes! Well done TFB you got some strong leggies

[teamfatboy]

I's got to have strong leggies, on account of the rest of me puts a load on 'em :oops:

Weds 29th noon

Quads - all plio or whatever

SM Squats - 2 supersets 10/15 reps, first 100/80, then 90/70 for speed

SM lunges - 2 supersets 10/15 reps, 60/40 then 70/50 - found I could up the load

HS Leg Extensions - 2 supersets 10/15 reps, 77kg/ 49kg (11/7 plates)

Prone Bridges 3x 60s holds, 40s rests

[biggurl27]

Pffft what a load of bollocks you look great and waaaay lighter!

[teamfatboy]

Why thank you :dancing: - maybe I've got "heavy bones" hehehe

Someone did say that the reason I've got better lower-body strength was on account of being so heavy for so long. I keep forgetting that!

Mind you, my quads are now more than just a little unhappy after lunchtime session... and I've got hammies and calves to do tonight :shock:

's all good

[teamfatboy]

Weds 29th arvo

Hams and Calves (still 'explosive' lifts, slow down)

Lying leg curls - 10x 50kg, 8x 65kg, 6x 80kg, 12x 60kg

Stiffleg deadlifts - 8x 100kg, 6x 120kg, 6x 130kg (call that a PB, good depth and fast lifts)

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

Seated calf raise - 10x 65kg, 8x 74kg, 6x 85kg, 12x 65kg

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

Four-point vacuums - 3x 40s holds

[teamfatboy]

Current diet (around 500cal below 'maintenance', sez PT)

M1: 0500 Black coffee, aspirin, creatine

First Cardio - 40m HIIT, goal around 450cal - ZMA and multivit right after

M2: 0600 10 eggwhites, 1 ps, 1 apple

First Weights - one muscle group, 3 exercises, each 2x supersets, plus 1x abs

M3: 0830 100g brown rice, 1 ps, 1 apple, and one big-ass black coffee

M4: 1100 50g cooked beef, 2 cups lettuce, 1 tomato, abt same weight in cucumber, 1 ps, 10g flaxseed

M5: 1300 100g brown bread, 1 ps, 1 apple

M6: 1500 120g tuna (in water, drained), 1 ps

M7: 1730 80g cooked chicken, 1 apple, creatine, aspirin

Second Weights session - complementary muscle group, 3-4 exercises each 3-4 sets of 8-15 reps (varies), plus abs

M8: 1900 50g beef, cooked beef, 2 cups lettuce, 1 tomato, abt same weight in cucumber, 1 ps,

Around 2130 - second cardio, 40m HIIT, 450-480cal

Post cardio - creatine, ZMA

Next week, the M5 brown bread comes out - gone-burger

The diet stays at that level for three weeks, and then for the following three weeks the M3 rice is gone - so the only significant carbs is 4x apple and whatever's in the tomato and cucumber.

Goal: shed bodyfat while conserving lean muscle mass.

[biggurl27]

Holly crap your SLDLs make my eyes water! Heavy bones you say hmmm yeah me too :pfft:

Ooh hell oh well bye bye carbs HALLO Mr Lean :wink:

[teamfatboy]

Two random questions:

Does anyone find their moods are better on LESS carbs? For some reason I'm a regular SOB when I get some carbs, Mr Happy when I don't....

Anyone found their tastebuds didn't work the same after a while...I got to where I used to be on account of loving potato chips n salty things, but now, after some hard consistent dieting, not so much with the salt. Prolly just as well, since O'Ryans are cheaper than apples at the moment!