TeamFatBoy starts a Journal

[teamfatboy]

Saturday 3 Jan...def the last entry in this journal

And that was all he wrote...

Oh no it wasn't...:oops:

13 Jan

Haven't got my act together yet with goals and stuff...but trained shoulders anyway

Clean-and-press [warm-up 20x 15kg] 12x 22.5kg, 12x 27.5kg, 12x 32.5kg

Seated side lat raise 12x 7kg e/s, 12x 8kg, 12x 9kg

Reverse flies 12x 10kg e/s, 12x 15kg e/s, 12x 15kg e/s

BB shrugs 12x 80kg, 12x 100kg, and 2x6 at 120kg no straps

Chek Press (just filling in time by now) 12x 7kg e/s, 12x 9kg, 12x 10kg e/s

[teamfatboy]

Weds 14th

Back

BB row [warm-up 20x 40kg] 12x 80kg, 12x 90kg, (2x 6 reps) 95kg - happy with that, but not quite a PB 'til I can knock out 12 reps in one go...

CG pull downs 12x 49kg, 12x 63kg, 12x 77kg

WG Seated Row 12x 49kg, 12x 56kg, 12x 63kg

DB Row 12 e/s x 30kg, 12 e/s x 35kg, 12 e/s x 40kg PB

Cardio - Treadmill: 4k in 30m, 400cal. Did a kinda pyramid thing, 2m at 6kph, 2m at 7.5kph, 2m/ 6, 2m/8.5, 2m/6, 2m/9.5, 2m/6, 2m 10.5, then cut down the sprints to 1m at 11.5, 12.5 and finally 30s at 13.5, before winding it back. Kinda hoped I could have tolerated faster top speeds, but happy with it if I don't wake up in the morning with the knees grizzling at me. Might do the Round the Bays, but I don't think I've got time to fit in enough training for the Half Marathon, maybe aim for the Harbour Capital later in the year.

[runveerun]

Yay PBs!! :clap:

Round the bays is about a month away no? What is your longest run at the moment?

[teamfatboy]

Longest run? To the letterbox :grin: - my PT had me absolutely off cardio in the run-up to Xmas, and before that I was spending waaaaay too much time on the spin bike, did all my pre-brekkie and late nite cardio that way.

The weather's so damn good at the moment, I think I'll prob hit the waterfront tomorrow, which has the added benefit of eradicating the pasty-white office-rat look. The RTB (15 Feb) is only 7k, no worries there, but I'm sure you'd agree there's something in achieving a half-marathon.

Plus, if I get down to closer to required stats, I'd prolly get faster too :nod:

[runveerun]

Longest run? To the letterbox :grin: - my PT had me absolutely off cardio in the run-up to Xmas, and before that I was spending waaaaay too much time on the spin bike, did all my pre-brekkie and late nite cardio that way.

The weather's so damn good at the moment, I think I'll prob hit the waterfront tomorrow, which has the added benefit of eradicating the pasty-white office-rat look. The RTB (15 Feb) is only 7k, no worries there, but I'm sure you'd agree there's something in achieving a half-marathon.

Plus, if I get down to closer to required stats, I'd prolly get faster too :nod:

Yep the 1/2 marathon one in June looks the go, you've got plenty of time to train for that, I would start training late February for that. You could do the 7km RTB as the begining of the training for the 1/2 marathon it would fit nicely!

Oh how exciting!!!

[biggurl27]

I'm doing the round the bays TFB, but I'm walking it if you don't fancy running :grin:

[teamfatboy]

Sweet, see you in the throng... I'd know those shoulders anywhere!

I'd normally do it with my younger brother (the normal "must-beat") but he's got crook knees so he may not enter - and there was talk of a works team, but apathy is our motto, so I may end up strolling it yet :shifty:

[biggurl27]

Aye you will be wearing a thong?

[teamfatboy]

Yep the 1/2 marathon one in June looks the go, you've got plenty of time to train for that, I would start training late February for that. You could do the 7km RTB as the begining of the training for the 1/2 marathon it would fit nicely!

Oh how exciting!!!

Thanks Vee - the issue for me would be that the cardio may not fit into my training - when I do any cardio, it's normally intervals and more HIIT than LISS, and it may come down to which do I want to do more, get to competition-ready, or run a half-marathon.

I'm on a four-day, twice-day weights split at the mo, so really I can only fit in two runs/week if I'm to have one rest day...

But right now, I've got the xmas pudding and a lot of "on the road" eating to work off so any cardio's good cardio... otherwise that lime-green mankini would be a crime!

[poos_n_wees]

Aye you will be wearing a thong?

[teamfatboy]

Aye you will be wearing a thong?

Dunno why you're laughing Poos - in a budgie-smuggler I'd look exactly like your avatar!

Thursday 15th - arms

BB Curl 12x 22.5kg, 12x 27.5kg, 12x 32.5kg

Hammer curl 12x 10kg, 12x 15kg, 12x 17kg

ISO Preacher 12x 25kg, 12x 30kg, 12x 35kg :pale:

Cable Curl 12x 25kg e/s, 12x 30kg e/s, failure at 6 reps 35kg...

Rope pushdown - 12x 25kg, 12x 30kg, 12x 35kg

French Press 12x 28kg, 12x 30kg, 2x6 x 32kg...

CG Press 12x 30kg, 12x 40kg, 12x 50kg... :pale:

DB kickbacks 12x 12kg, 12x 15kg, 12x 15kg... just couldn't wrangle the 17s by then.

And to fill in time 'cos I didn't feel like cardio

ISO pullover 12x 40kg, 12x 60kg, 12x 80kg

Upright row 12x 40kg, 12x 40kg, 12x 45kg, 12x 45kg

[teamfatboy]

Thanks TFB. Must be time for your update pics sometime.

Oh no, no freakin' way :grin: Been thinking about goals tho...I was thinking about the 'house 1000lb club - which would be what, 450-odd kg across squat, bench and deadlift, right? That might have to go on the list - 180kg squat, 180kg sumo dead and 90kg press...hmm :pale:

Come into the House and we'll sort you out technique wise etc I reckon you've got more in you. And it's 455kg for the record.

Seriously you should come in sometime soon.

Thanks SS, might take you up on that once I'm back in the swing of things, kinda half on holiday, half at work.

I know I'm not power-lifting on the squat, not quite able to get true parallel on 140s at the moment, and my bench is lamentable... but where I'm at right now is trying to decide what the point of the training is - cycling, running, bodybuilding or powerlifting. Can't afford to delay too long tho... gotta have a PLAN :oops:

[SoaringSwine]

Easy choice, powerlifting! You can still diet if you want to look good.

[teamfatboy]

So, Friday was a rest day, and a cheat meal ..... achaari chicken, yum!

Saturday 17th - legs

BB Squats [warm-up 15x 60kg] 12x 80kg, 12x 100kg, 4x 120kg...but wasn't comfortable with the depth/weight so dropped it back to 100kg for parallel and good form, no good-mornings on the way up.

Incline Leg Press (deep ROM, wide stance) 12x 200kg, 12x 240kg, 12x 280kg. Nice and deep (press has a scale on the side, I was taking it to 11 (on a one-to-ten scale...) at least my knees kept my ears warm!

HS Leg Extensions 12x 77kg, 12x 84kg, 12x 91kg...

Ran out of time to do hams, prolly just as well. There's always tomorrow :-)

Why does my gym have the weights upstairs..never mind the John Wayne walk, coming down those stairs I was like Robocop...:oops:

[teamfatboy]

Sunday 18th - Chest

Incline DB press [warmup 20x 15kg e/s] 12x 25kg, 12x 28kg, 12x 30kg e/s

Pec Dec [handgrips, not upper-arm pads] 12x 42kg, 12x 49kg, 12x 56kg

Cable X-over 12x 20kg e/s, 12x 25kg, 12x 30kg

Cardio - 20m X-trainer on 'cardio' (80%) setting, 4.5km, 270cal...anything to get the legs moving again after yesterday :pale:

Oh, and threw in some bentover bb rows to fill in a few minutes..12x 60kg, 12x 80kg, and 6x 100kg...was losing grip strength by now

[teamfatboy]

Monday 19th - shoulders-abs-cardio

Clean-and-press [warm-up 20x 20kg] 12x 25kg 12x 30kg 12x 35kg

Seated side lat raise 12x 7kg e/s, 12x 8, 12x 9

Lying rear delt raise 12x 7kg e/s, 12x 8, 12x 9

Chek Press 12x 6kg e/s, 12x 8, 12x 10

BB Shrug 12x 80kg, 12x 100kg, 12x 100kg

Abs - three laps of a giant set, 25 reps each SB crunch, SB oblique crunch, bench knee raise

Cardio - treadmill, 30m, 400cal, pyramid 2min intervals separated by 2m at 2m 6kph. Intervals started with 2m at 7.5kph, 8.5, 9.5, then 1m 11.5, 12.5 and 13.5kph - maxxed out at 90% MHR.

Legs still grizzling from Saturday...maybe my new signature should be "What doesn't kill you, gives you DOMS" :grin:

[SoaringSwine]

Are you cleaning each rep? If so, I consider that the equivalent of running a marathon.

[teamfatboy]

Tuesday 20th - back

Sumo Deads [warm-up 15x 60kg] 12x 100kg 12x 120kg, then 4 sets of 3reps x 140kg, with about 20s in between sets. Just couldn't get more than three reps out at a time, but at least the 140s left the ground at all!

Assisted chins - 12x -40kg, 12x -40kg, 12x -50kg, spent most of my time paying attention to the form, trying not to swing and to keep biceps and chest out of it.

CG seated Row 12x 49kg, 12x 63kg, 12x 77kg

Bentover Row 12x 60kg, 12x 80kg, 12x 80kg

SB DB Row 12x 25kg, 12x 35kg, 12x 42kg PB

Reasonably happy with the Sumos - need to do them more often for the practice, and to build the stamina

[biggurl27]

Bloody hell check out your rows will ya!!! :shock:

[witchazel]

SOOOOOOOO TFB... You journal has been going for just over a year now...

think i'ts about time for some before and after pics! \:D/

[teamfatboy]

Oh no it's not time for pics at all... having just spent a week in the wintery northern hemisphere, I'd need dreamtan the colour of shoe polish before I'd get in front of the camera...besides, the year was rather inconsistent - lose some weight, go overseas and put it back, diet and train down, go overseas..grrr

This year will be different - new journal coming soon!

[teamfatboy]

Bloody hell check out your rows will ya!!! :shock:

Yep, nice to play with the big boys' weights sometimes :nod:

Kinda frightens me when I realise I used to carry around one of those db's all the damn time before I lost the weight. Those mofos are HEAVY!

[teamfatboy]

Are you cleaning each rep? If so, I consider that the equivalent of running a marathon.

No, not touch-and-go on the floor - standing upright, arms full downward extension - clean, press, reset. Is there some other name I should be giving them so's not to confuse things?

Next time shoulders are on the rota, I might give a full off-the-floor clean a try...with a bucket handy!

[teamfatboy]

Weds 21st - hams and biceps

Hams

Lying leg curl [warm-up 20x 35kg] 12x 55kg, 12x 65kg, 12x 70kg

Stifflegs 12x 80kg, 12x 110kg, 3,4,5 reps at 130kg

Good mornings - 3 sets of 20 reps w/20kg plate

Biceps

Standing BB curl 12x 20kg, 12x 30kg, 12x 32.5kg

Seated concent. curl 12x 12kg, 12x 15kg, 12x 15kg

ISO preacher 12x 25kg, 12x 30kg, 12x 35kg

Had ten minutes to kill so filled it in on the X-trainer, 120cal...boring but necessary.

Oh, and yes I know it's a random mixture - skipped biceps from yesterday, and quads not 100% happy from Saturday so I'll leave them 'til tomorrow.

[teamfatboy]

Thursday 22 Jan - Chest/triceps

Chest

Flat SM Press [warm-up 20x 30kg] 12x 50kg 12x 65kg, then...3x 75, 2x 75 and seven singles at 75kg before I got stapled...but I gotta expect that from time to time if I want a decent bench, right?

Incline flies 12x 20kg e/s, 12x 25kg e/s 12x 28kg e/s

Hi-pulley cable x-over 12x 25kg e/s, 12x 30kg e/s, 12x 35kg e/s

Pec Dec three sets of 12x 42kg, 1s hold at max contraction.

Also tried lo-pulley x-overs, which apparently shift the emphasis. If I wake up hurting someplace new, that'll do it!

Triceps

Rope pushdowns 12x 25kg, 12x 30kg, 12x 35kg burnies :shock:

O'head extensions 12x 20kg, 12x 25kg, 12x 30kg

French Press 12x 25kg, 12x 28kg, 12x 30kg

Cardio - 15 min 'cardio' setting on X-trainer, 220 cal.