TeamFatBoy starts a Journal

[teamfatboy]

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..

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!

Thanks Flamer, yep legs were a blur..

I was just reading about Chris Hoy, the Scottish track cyclist who did so well in Beijing..just before an accident in the velodrome, he was clocked on a fixed/singlespeed track bike at 87kph! Now that's real speed! Mind you, he can also squat 227.5kg....me thinks the two are related :doh:

[biggurl27]

Yep that is a good thing, bad carbs give you massive highs then lows which suck arse!

Salt thing hmmm I must say if high sodium foods like eggs and fish started to taste like acid to me as you get use to low sodium and then any salt is like YIKES!

But now I am eating normally don't notice the salt thing but the carb thing ewwwwww hate it, need to just eat clean :grin:

[soundsgood]

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....

Im the opposite, my GF is hating me being all moody on account of the lack of carbs. I feel hungry all the time :cry:

[teamfatboy]

Weds 29th - late night cardio

2130 - 40m HIIT windtrainer, 520cal....added a 1m30 sprint at 100rpm in top...

Thurs 30th - early morning cardio

0530 - 38m HIIT windtrainer, 465cal

Pattern for these is:

• 1m-1m30 warm-up to get HR to 60-65%,
  5m light (around 30kph,
  10m of 30s on/30s off (around 55kph/30kph)
  5m light
  10m of 60s/60s (55-60/30kph),
  optional 1m30-2m sprint,
  5m light
  1m-1m30 recovery

[teamfatboy]

Thurs 30th

Chest - explosive-up

Incline BB - 2 supersets 8/12, first 40/25kg then 50/35kg

Flat DB Flies - 2 supersets 8/12, first 20s/15s then 25s/15s

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

Decline Twists w/5kg mediball - 20x, 25x, 25x

Brain happy with DB flies, chest not so enthusiastic anymore :grin:

[poos_n_wees]

Pattern for these is:

• 1m-1m30 warm-up to get HR to 60-65%,
  5m light (around 30kph,
  10m of 30s on/30s off (around 55kph/30kph)
  5m light
  10m of 60s/60s (55-60/30kph),
  optional 1m30-2m sprint,
  5m light
  1m-1m30 recovery

Intense! I'd be stuffed after the first round of intervals, let alone continuing to do the second round of LONGER intervals with the optional sprint :shock:

Keep up the great work! :clap:

[teamfatboy]

Thurs nite - arms

Biceps

BB curls - 2 supersets 10/15 25/20kg

Incline DB curls - 2 supersets 10/15, 10/7.5kg

Triceps

CG SM press - 2 supersets 10/15, 40/20, 35/25kg

T-bar pushdown - 2 supersets 10/15, 30/20, 25/20kg

Abs - four-point vacuum to finish

It's amazing how things get hard when the cheats are dialled out....burnies burnies :oops: :pale:

And what's more, because I've got to be on the North Shore at 9 tmw, I've got to be at Wellie airport at six....gonna be a looooong day.

[teamfatboy]

Friday 31st - write-off...up at 5 to fly to Auckland, back home about 8pm.

Saturday

Shoulders and Back - kinda explosive - 1s up, 1s hold, 3s down (or something like that.

DB side raise - 2 supersets 8/10 - both 10kg/8kg e/s

Seated DB press - 2 supersets 8/10, both 20kg/15kg e/s

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

Bench Knee Ups - 3 sets of 25

Warm-up with chins - 10x -30kg, 5x -40kg

Deadlifts - 10x 70kg, 8x 110kg, 6x 120kg, 12x 90kg

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

BB Shrugs - 5x 10x 110kg PB 20x 70kg

SB Crunches - 3x 50 reps

[Gym rat]

I am like that as well a times when I was going through as phase were there wasnt much fat in diet I was feeling grumpy plus I was feeling dam hungry in between meals but that has stoped now thank god with extra fat in my eating plan.

[teamfatboy]

Sunday 2 Nov was a write-off...including work-function at nite

Monday 3 Nov was a write-off...working from oh-dark-early 'til around 10pm

Tues 4 Nov - slept in, missed morning weights, did the whole damn thing in one lump:

Hams/ calves

Lying Leg curls - 2 supersets 10/15, 60/45kg explosive-lift, 3s lower

Stifflegs - 2 supersets 10/15, 110/80kg, explosive-lift yadda yadda

Standing calf raise - 2 supersets 10/15, 160/133kg

Prone Bridge - 3x 60s holds 40s rests

Quads

BB Squats - 10x 70kg, 8x 90kg, 6x 110kg, 12x 70kg expl...

Incline Leg press - 8x 200kg, 6x 240kg, 6x 280kg...hard to explode up and catch sled without locking knees... and moved the safeties down a notch to get better ROM, now glutes on fire....classic 'cause and effect' in action :pfft:

HS Leg curl 4x 10x 77kg, 1x 10x 84kg

SB Crunches - 3x 50reps, 60s inbetween sets

Gonna try to log some cardio time tonight, got one day of training left then work gets in the way again!

[biggurl27]

Nice work TFB. Don't stress about missing a few w/o's it will probably be a good thing :wink:

[soundsgood]

Incline Leg press - 8x 200kg, 6x 240kg, 6x 280kg...hard to explode up and catch sled without locking knees... and moved the safeties down a notch to get better ROM, now glutes on fire....classic 'cause and effect' in action :pfft:

You're gonna need some recovery time for those bad boys anyway!

[teamfatboy]

Yeah I know a couple won't kill me, but... combined with the fact that this explosive-lift routine (aimed at hitting the fast-twitch muscles) means the weights are down, and....

the summer-body crowd was all over the place, squat-racks all in use, smiths busy... if "hanging a towel on it while I natter for ten minutes with my equally chubby bff" is 'busy' :evil:

As for the incline leg press, yep, a day off may be necessary! Been working on dropping the full range of motion into those, and (when I'm not trying to explode the sled off the rails) looking forward to busting 400 before Christmas (gotta have legs worthy of shorts for the summer, eh!)

[poos_n_wees]

the summer-body crowd was all over the place, squat-racks all in use, smiths busy... if "hanging a towel on it while I natter for ten minutes with my equally chubby bff" is 'busy' :evil:

I've been experiencing a bit of this at my gym too

[teamfatboy]

the summer-body crowd was all over the place, squat-racks all in use, smiths busy... if "hanging a towel on it while I natter for ten minutes with my equally chubby bff" is 'busy' :evil:

I've been experiencing a bit of this at my gym too

All I wanna say to some of these ladies is "shaddup and lift" - sm squats with a bare bar's gonna do what, exactly?

Mind you, one of the PT's was putting a fittie through a new routine while i was there, I had to remind myself to pick the bar up. What's worse, she was behind me during stiff-legs...not the most flattering angle :doh:

[poos_n_wees]

Mind you, one of the PT's was putting a fittie through a new routine while i was there, I had to remind myself to pick the bar up. What's worse, she was behind me during stiff-legs...not the most flattering angle :doh:

Crack up!

[soundsgood]

the summer-body crowd was all over the place, squat-racks all in use, smiths busy... if "hanging a towel on it while I natter for ten minutes with my equally chubby bff" is 'busy' :evil:

I've been experiencing a bit of this at my gym too

All I wanna say to some of these ladies is "shaddup and lift" - sm squats with a bare bar's gonna do what, exactly?

Mind you, one of the PT's was putting a fittie through a new routine while i was there, I had to remind myself to pick the bar up. What's worse, she was behind me during stiff-legs...not the most flattering angle :doh:

A new guy thought he owned the only lifting chair in my gym today. Did db presses, then barbell press's, followed by box squats. I made it terribly obvious that I was waiting for it so I could finish my shoulder W/O by asking if he had taken a mortgage out on it :pfft: but he still ignored me

So when he had gone off to grab a drink out of the fountain for the tenth time one of my training partners went to grab it for me. I declined the offer and politely let him finish but I was cold by the time I got the freakin chair.

Am I wrong in thinking that if you are

A. a regular year round member and

B. much bigger and more defined

than a newbie you should have right of access to a piece of equipment? Within reason of course :pfft:

[teamfatboy]

I think that it's rude to wander off to get a drink halfway thru a set and tie up the gear, esp the stuff in short supply or when it's peak time.

But hey, newbies just don't get it...gyms could usefully publicise some basic manners.

One that still rips me was a guy wandering off with the weights from the end of the Smith bar I'd just racked-up! Now at peak times, my place can run short of 20s, but jeepers, you can have it WHEN I'M FINISHED!

[soundsgood]

You're joking TFB! I try to be as polite as I can at the gym but I would give that guy an earfull!

I get dickheads trying to rack weights on the squat cage while Im in the middle of 200kg squats. Im like can't you wait till im done mate, im trying to concentrate on the freaking gorilla on my back! :banging:

[teamfatboy]

Wednesday 5th (chaos)

5pm - back and shoulders

Back first...

Warm-up - chins, 10x -30kg, 5x -40kg

Deadlifts - 2 supersets 8/12, 110/90 explosive

Lat pulldowns wg - 2 supersets 8/12, first 70/56kg then 63/49kg to get the 1s hold at full load

BB Shrugs - 2 supersets 8/12, first 100/80kg, then 90/70kg...had no grip!

Bench Knee ups - 3x 25reps

Shoulders

DB side lat raise - 10x 7kg e/s, 8x 8kg e/s, 8x 8kg e/s, 12x 7kg e/s...harder with explosive lifts to maintain good form

Seated SM press - 8x 30kg, 6x 35kg, 6x 40kg

Upright SM row - 10x 35kg, 10x 30kg, 3x 10x 25kg...again, aiming for explosive lift, 1s hold, 3s lower...but tank empty at this stage :oops:

Four-point vacuum - 3x 45s hold, 15s rest

Lost one of my straps, so was reliant on pure grip-strength, n ripping calluses off hands is not fun.

[biggurl27]

Ewww gross that doesn't sound nice at all. My hands are very attractive NOT :pfft:

[teamfatboy]

Thurs 6th - write-off....fly to Oz, work all day, drive to next meeting, working dinner..

Fri 7th - write-off- work from 8am..then drive through torrential rain at prolly naughty speeds (thank goodness for ABS and good tires!) to get a mate to an international flight...

Saturday 8th

TRAIN \:D/

Chest

Incline Press - 2 supersets 8/12, both 60/40kg

Flat flies - 2 supersets 8/12, both 27.5s and 20s

Cable X-over, 2 supersets 8/12, heavy/light...can't work out what the weights were, so went by face colour!

SB crunches - 3x 50 reps

Arms

Standing BB Curl, 10x 25kg, 8x 30kg, 6x 60kg, 12x 30kg

Preacher Curl, 8x 30kg, 6x 40kg, 6x 40kg

HS Preacher - 5x 10x 25kg

HS tricep curl - 10x something, 8x something plus a plate, 6x something plus two plates, 12x something...I know what I mean, anyway!

CG BB Press - 8x 30kg, 6x 40kg, 6x 50kg

Assisted dips, 4x 10x -40, 1x 10x -35kg

Four point vacuums, 3x 60s, 15s rests

Cardio - 20m cruising along at 65% on a bike.

Many thanks to my little bro, who sorted me out some free memberships...

should be able to do shoulders and back, and maybe even a decent spin class, tomorrow!

[teamfatboy]

Sunday 9th

Shoulders

DB side raise - 2 supersets 10/15, first 10/7.5kg, then 7.5/6 for form - even from 2 timezones away I hear the little "PT in my head" nagging at my form :oops:

HS Shoulder Press - 2 supersets 10/15, both 40/30kg e/s

Lying Rear delt raise - 2 supersets 10/15, both 10/7kg

Upright row - 2x 10x 30kg, 3x 10x 35kg

SB Crunches - 3x 50 reps

Back

Warm-up w/assisted chins, 2 sets of 10/w -40kg assist

Deadlifts - 10x 90kg, 8x 110kg, 3x 130kg+3x 110kg, 12x 90kg

HS widegrip pull-down - 8x 30kg e/s, 6x 40kg, 6x 45kg e/s

BB Shrugs 1x 10x 90, 4x 10x 110kg

Cardio - 60min spin performance class, 720 cal. The lights were already off in the class when I got there, and at the end found my brother had been there too! At least now he believes I did go!

[teamfatboy]

Monday 10th thru Friday 14th - all write-offs with flying, working and barely a minute's down-time...and not the best eating either. At least kangaroo's supposed to be good lean meat!

Saturday 15th - back into it.

Back and Shoulders

Warmup - chins, 12x 40kg assist, 8x 40kg assist

Deadlifts - 2 supersets 8/12, first 100/80, then 120/80

WG pulldowns - 2 supersets 8/12, 63/49kg and 70/49kg

Shrugs - 2 supersets 8/12, first 100/80 then 120/80

Bench knee-ups - 3 sets of 25

DB side raises - 10x 7kg e/s, 8x 8, 6x 9, 12x 8kg e/s

SM Seated Mil Press 8x 30kg, 6x 40kg, 6x 45kg

Upright Row - 1x 10x 40kg, 4x 10x 30kg

Four-point vacuum - 3x 60s holds

[teamfatboy]

Sunday 16th - rest and carbs day...didn't quite manage to stick to the plan because my oh-so-talented sister-in-law knocked-out some superb pikelets with home-made jam =P~

Monday 17th...and so it resumes

0515 - cardio: HIIT: 4m30 warm-up, 50m 65%, 10m of 30/30 flat-out/recover, 2m 65%, 10m of 60/60 flat-out recover, 5m 65%, 2m cool-down, around 450cal

Diet

0500 - coffee, aspirin, creatine

0630 - 10 eggwhites/ 1 ps, 1 apple, ZMA and multivit.

to follow:

0830 - 100g brown bread, ps, apple

1100 - 50g beef, cucumber, tomato, lettuce, ps, 10g flaxseed oil

1300 - ps, apple

1500 - 100g tuna, ps,

1730 - 80g chicken, apple, aspirin, creatine

(weights)

1930 - 80g chicken, cucumber, tomato, lettuce, ps

2200 - (after cardio) creatine, ZMA

Was aiming to hit the gym before work today, but time got away on me, so I'll start the full routine tomorrow - that's the 0500 cardio1/ 0730 weights1/ 1730 weights2/ 2130 cardio2 plan. Will keep that up 'til just before Xmas, ease back slightly 'til after New Year. Then we'll tweak the plan again... and again, and again :nod: