TeamFatBoy starts a Journal

[poos_n_wees]

Solid trainings goin on in 'ere 8)

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:

Wooo, good luck with the tweaked plan! Its like 2 days worth of training for me in ONE day for you

[teamfatboy]

Thanks P&W...

Sadly, didn't manage to split today into two, so did arms and chest in one icky lump...whats more, left shaker behind so missed all the shakes, along with the serve of tuna... :doh:

Monday 17th cont.

1630 - arms and chest

Incline DB bicep curls - 2 supersets 10/15, both 12s/ 10s

HS Preachers - 2 supersets 10/15, both 25kg/17.5kg

Close-grip pushdowns - 2 supersets 10/15, both 35/20kg

Assisted dips - 2 supersets 10/15, -30kg and -45kg

SB crunches - 3 sets of 50

Incline SM Press - 10x 40kg, 8x 45kg, 6x 50kg, 12x 40kg...was kinda supposed to be 'explosive push' (is that what the PL's call Dynamic effort?) to target the fast-twitch, then a slow lower (3s or so), but explosive existed only in my mind :oops:

Cable X-overs - 8x 25kg e/s, 6x 35kg e/s, 6x 40kg e/s - easier to do these explosive inwards (til the weight got up!)

Press-ups - 5x 10

Four-point vacuum, 3x 60s holds.

Arms so not happy, thank goodness for power-steering :nod: thank goodness I don't need arms or chest to sit on the bike and log the cardio time :clap:

[teamfatboy]

Monday 17th - late nite cardio, HIIT, 39m, 500cal

Tuesday 18th - AM cardio, HIIT, 37m, 440cal...body must benefit from the carbs thru the day, legs felt better last night than they did this morning. That'll change, it's leg day today :shock:

[teamfatboy]

Tues 18th....

Quads

SM Squats - 2 supersets 10/12, 90/80kg below parallel

SM lunges - 2 supersets 10/15, 60/40kg, getting form right, glutes on fire!

HS Leg Xtns - 2 supersets 10/15, 70/49kg...

Prone Holds - 3x 60s

And now for a nap! :nod:

[teamfatboy]

Tuesday 18th again

Hams n calves

Lying leg curls - 10x 55kg, 8x 70kg, 6x 80kg (oops, step too far, 4 good ones and 2 manky ones) 12x 60kg

Stifflegs - 8x 100kg, 6x 120kg, 5+1x 140kg (ie five reps, racked it for 30s and finished with a good one. Rep #5 had too much back in it for me to call it a PB, tho)

HS isolated leg curls 5x 10x 50kg - explosive, shifting the machine on the floor!

Seated calf raise - 10x 60kg, 8x 70kg, 6x 80kg, 12x 60kg

Standing calf - ran out of time...

[teamfatboy]

Weds 19th

Chest-arms

Incline SM Press - 2 supersets 8/10, both 60/40kg

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

BB Curls - 10x 25kg, 8x 27.5kg, 6x 30kg, 12x 25kg

Seated DB concent curls - 8x 12kg, 6x 12kg, 6x 12kg

HS preachers - 5x 10x 25kg

CG Press-down - 10x 25kg, 8x 30kg, 6x 40kg, 12x 25kg

BB extensions - 8x 22.5kg, 6x 27.5kg, 6x 30kg

CG Press - 5x 10x 35kg

Skipped abs - ran out of time...and need to catch up on cardio... :oops:

[teamfatboy]

Thursday 20th - Back-shoulders

DB side raise - 2 supersets 8/12, 9/7kg e/s

Seated SM Press - 2 supersets 8/12, 35/25kg and 37.5/25kg

Lying rear delt raise - 2 supersets 8/12, 9/7kg e/s

Warm-up back with chins - 12reps and 8 reps at 35kg assist

Deads - 10x 100kg, 8x 120kg, aimed for 140kg but the gap was too big, so settled for another 6 clean reps at 120kg, then 12 reps at 100kg

WG Pulldowns - 8x 56kg, 6x 63kg, 6x 70kg

BB Shrugs - 5x 10x 100kg

Bench Knee-ups - 3x 25 reps, full extension...lower abs grizzling already

Been slack with the cardio lately, got a sh!tload of work on and find the cardio means I'm making dumb mistakes. Of course, the yummy risotto at Maria Pia's Trattoria Italiano last night wouldn't have been a good idea then, would it... tough :grin:

[teamfatboy]

Thursday 20th - Back

Sumo Deads - 10x 90kg, 8x 100kg, got through 6x 120kg but the form sucked, then 12 reps at 90kg

WG Pulldowns - 8x 40kg, 6x 45kg, got too cocky for my own good and sucked at 6x 55kg

BB Shrugs - 10x 40, 10x 60, 2x 10x 80, 10x 60 for better form.

SB crunches - 3x 30 reps or so

No, not a typo...just don't ask me why I did back twice in one day.

[SoaringSwine]

Your dedication is scary...

I will use it as inspiration! My lifting is a bit shitty at the moment.

[teamfatboy]

Na, not dedication, a combination of pigheaded stupidity and the need to either lift heavy things or give someone a) a piece of my mind, or b) a clip 'round the earhole... and since I've not got a lot of mind left, option b) was looking good :pfft:

[Flamer]

Na, not dedication, a combination of pigheaded stupidity and the need to either lift heavy things or give someone a) a piece of my mind, or b) a clip 'round the earhole... and since I've not got a lot of mind left, option b) was looking good :pfft:

S'OK TFB - your in really good company there!

[teamfatboy]

Friday 21st - didn't train at all, the work day turned to custard early....

Saturday 22nd - shoulders

DB side lat raise - 10x 8kg e/s, 8x 9s, 6x 10s, 12x 8s...good form, no hitching, pause at top.

Seated DB Press - 8x 15kg e/s, 6x 20s, 6x 22kgs e/s, tried for 25kg e/s but that was a step too far

Upright row - 5x 10x 35kg, elbows to shoulders, 1s pause at top.

Four-point vacuums - 3x 60s holds, 15s rests.

Gonna try to lift my game for the next three weeks, stick to the diet and get the cardio done...if I can fit it around work, and the inevitable end-of-year parties. I am gonna sooo be the party guy (not :evil:) on the mineral water all night...fun :pale:

[marky65]

You might end up being the sober driver guy TFB. Deadlifting the drunks from the floor :nod:

And seeing how alcohol can make an ass of the ones you work with :pfft:

[biggurl27]

Wow TFB you are very dedicated, well done :clap: I'm going to get pissed up :grin:

[teamfatboy]

Wow TFB you are very dedicated, well done :clap: I'm going to get pissed up :grin:

Nah, not dedicated so much as wanting to ration my blow-outs over the summer.

Besides, I reckon that you, I could lift... but amongst my colleagues I'm the lightweight :shock: gotta go work on my deads if I'm gonna have to shovel those bozos into a taxi!

Monday 24th

Hams n quads

Lying leg curls - 2 supersets 10/15, 60/45kg

Stifflegs - 2 supersets 10/15, 120/80kg

Standing calf raise - 2 supersets 10/15, 160/142kg

BB Squats - 10x 100, 8x 120, 6x 120, 12x 80

Got handed a lesson in nutrition...work farbled with my diet so I was waaay down on protein, timings sucked, so when I went for 6x 130, got one out before the lights went dim...,, so I dropped the weight and went hams to calves for 80s for the last set.

Incline leg press 8x 160, 6x 200, 6x 240, again going deep (knees kept ears warm!).

Skipped abs, was running late for a 7pm meeting.

[teamfatboy]

Tuesday 25th - chest

Work went insane, didn't get to do arms, snatched a quick chest wo.

Incline SM press - 10x 50, 8x 60, 6x 62.5, 12x 50

Pec Dec - 8x 42kg, 6x 49kg, 6x 49kg..good static holds

Press-ups - 5x 10

:evil:

Think I'm gonna go sit on the bike for the rest of the night.

[teamfatboy]

Weds 26th - Back-shoulders

WG Chins - 2x 10 w/ 33% bw assist :oops:

Sumo Deads - 2 supersets 8/12, first 100/80 then 140/100. Happy with the second set.

WG Pull downs - 2 supersets 8/12, both 63/49kg, aiming for the 1s pause at full tension

Shrugs - 2 supersets 8/12, both 80/60kg, trying to keep the form right

DB side lat raises - 10x 7kg/s, 8x 8kg/s, 6x 9kg/x, 12x 7s...rushed into these, weights lighter

Seated DB press - 8x 17kg e/s, 6x 20kg e/s, 6x 22kg e/s - actually knocked out seven reps with the 22s, happy with that too.

Upright row - 5x 10x 35kg

Bench Knee raises - 3x 25 reps to finish.

Going to come back tonight to do arms, didn't get them done yesterday. Maybe log some cardio time too...

[teamfatboy]

Weds night

Gave up on the cardio..but hit arms

Incline hammer curls - 10x 15kg e/s, 8x 17s, 6x 17s, 12x 15s

Seated concentration curls - 8x 12kg, 6x 15kg, 6x 15kg

HS preachers - 5x 10x 25kg

CG Press-downs - 10x 25kg, 8x 35kg, 6x 40kg, 12x 30kg..1s hold at full extn, burnies!

Lying tri extensions - 8x 25kg, 6x 30kg, 6x 35kg

French Press - 5x 10x 25kg, 1s holds :evil:

[Flamer]

When do your legs & your PT have the collision meeting?? Will you be "funny walkin" for the weekend?

[teamfatboy]

Oh, that's tonight....hams in the morning sometime, simple supersets, but quads is this evening:

Squats 10/8/6/12

Lunges or press 8/6/6

Extensions 5x10

At least, that's what the routine USED to be...I've a feeling it may get mixed-up some.

At least with a windtrainer at home I can turn them over for a half-hour or so afterwards to work it out. But ITB's tight at the moment, so I'm gonna have to loosen that up, or get chewed up for shocking form :oops:

[teamfatboy]

When do your legs & your PT have the collision meeting?? Will you be "funny walkin" for the weekend?

Sure 'nuff, did hams n calves this morning...prospect of funny walking already!

Lying Leg curls - 2 supersets 10/15, 65/45kg each

Stifflegs - 2 supersets 10/15, 100/80kg then 120/80kg, practising keeping load on hams, off back.

HS seated curl - 2 supersets 10/15, 50/40kg

Standing calf raise - 2 supersets 10/15, 151/133kg then 160/142kg.

Now for a nap!

[teamfatboy]

Thurs 27th nite

Quads - PT took it easy on me...makes me wonder what's in store...

SM Squats - 10x 70, 8x 90, 6x 110, 12x 70...deep

BB Lunges 8 e/s x 50, 8 e/s x 60, 6 e/s x 70

Seated extensions - 5x 10x 40kg

Four-point vacuums - 3x 60s holds

So, seems I won't be joining Flamer in the chorus of "ow my quads hurt", at least this week :pfft:

[Flamer]

Strangely, my legs are fine. Very minor glute twinge!

Those lunges look like they would hurt!!??

[teamfatboy]

No, the lunges were fine, probably harder cardio-wise than on the quads. I was starting to get the wobbles on the last coupla reps, 'cos the core was getting fatigued, but had no troubs with the weight, for me sets of 6x are quite light.

In fact, I think the stifflegs I did yesterday morning will cost me more pain than last night's quads...altho I've been wrong about that before :oops:

[teamfatboy]

After a quiet weekend back into the full drama for the run-up to Xmas

0500 - cardio/ windtrainer: 2m w'up, 5m @ 65%, 10m of 60s flat-out/ 60s @ 30kph, 2m cool, 10m of 90s flat-out, 60s @ 30 kph, 5m @ 65%, 1m cool-down.