TeamFatBoy starts a Journal

[teamfatboy]

Hows the trip going TFB? Do you get time to do much sight seeing? Or is it just work work work?

Very cool that you're still managing to eat fairly clean while you're away !

It's pretty much work-fly-work-fly... altho yesterday the flight between cities was short, so I got to wander around for a bit

Decided I had to get with the programme, eating clean (-ish!) or I'm never going to get within a country-mile of comp-ready - altho today was an exception, had a baked potato with dinner - yummy!

More planes tomorrow, should be back in the gym by Sunday :shock:

[poos_n_wees]

Cooooool You'll have to post up some pics when you get back!

[teamfatboy]

Cooooool You'll have to post up some pics when you get back!

ya know, i must have been carb depleted - batteries on the phone went flat, but i completely forgot I had a film camera in my bag all the time!

No danger of depletion any more tho - gonna be back on the diet trail shortly... :roll:

[teamfatboy]

Sunday 6 July

Chest-shoulders

Warm-up: Incline DB press 20 reps @ 40kg

Incline BB press:

6@ 60kg (1 sec down, 0 hold, 1s up) 2min rest

8@ 50kg (3 sec down, 2 sec hold, 1s up) 1 min rest

20@ 35kg (4 sec down, 4 sec hold, 4s up) 1 min rest

Incline DB Flies

6@ 25kg* (1 sec down, 0 hold, 1s up)

8@ 22kg* (3 sec down, 2 sec hold, 1s up)

20@ 15kg* (4 sec down, 4 sec hold, 4s up)

Pec Dec - Dropset, 30 reps,

6@42kg/ 8@35kg/ 16@28kg

Clean and Press

3x 12 reps at 22.5kg

Side raises

3x 12 reps at 7kg*

Upright Rows

6@ 40kg (1sec up, 0 hold, 1s down) 2m rest

8@ 30kg (3 sec up, 2s hold, 1s down) 1m rest

20@ 17.5kg (4 sec up, 4s hold, 4s down)

Cardio - 25m on elliptical

Diet - clean-ish... :oops:

[biggurl27]

Sunday is a day of rest, so good on you for training! :wink: Diet "clean-ish" you have to treat yourself now and again so all good :nod:

[teamfatboy]

Monday 7 July - Back and Triceps.

1230 - Gym

Warm up:

ISO pulldowns 3 sets of 20 reps at 30kg / side

Sumo Deads

6 reps at 120kg, 1s down, 0 hold, 1s up.

8 reps at 80kg, 3s down, 2s hold, 1s up.

20 reps at 50kg, 4s down, 4s hold, 4s up.

T-bar Rows

6 reps at 30kg, 1s down, 0 hold, 1s up

8 reps at 20kg, 3s down, 2s hold, 1s up.

20 reps at 10kg 4s down, 4s hold, 4s up

Assisted chins 30 reps w 55kg assist

Close-grip press

6 reps at 50kg, 1s down, 0 hold, 1s up

8 reps at 40kg, 3s down, 2s hold, 1s up

20 reps at 25kg 4s down, 4s hold, 4s up

Overhead Cable Extension

6 reps at 30kg, 1s down, 0s hold, 1s up

8 reps at 20kg, 3s down, 2s hold, 1s up

20 reps at 15kg, 4s down, 4s hold, 4s up.

French Press

6 reps @ 20kg 1s down, 0s hold, 1s up

8 reps @ 17kg 3s down, 2s hold, 1s up

20 reps @ 15 kg 4s down, 4s hold, 4s up

Cardio 30 mins on bike, just grinding away...not as calorific as elliptical, only 225 cal to show for the time at same HR.

Diet - good, even remembered to take post-wo shake to gym...

[teamfatboy]

Tuesday 8 July 6:30pm - Legs

Warm up:

Seated Leg extensions30 reps at 40kg

Wide SM box squats

6 reps at 100kg, 1s down, 0 hold, 1s up.

8 reps at 80kg, 3s down, 2s hold, 1s up.

20 reps at 40kg, 4s down, 4s hold, 4s up

Lunge/ Squats

Left-lunge, right-lunge, squat (x3), w/20kg - first set at two-pulses, second set at three-pulses - this was old skool, had the 'teardrops' on fire!

Lying leg curls

6 reps at 20kg, 1s up, 0 hold, 1s down

8 reps at 10kg, 3s up, 2s hold, 1s down

20 reps at 7.5kg, 4s up, 4s hold, 4s down.

Box-steps

12/side with 7.5kg dbs

12/side with 12.5kg dbs...glutes are not happy

Diet - cleanish

0600 - 3/4 cup oats, PS, coffee, grapefruit juice

0900 - 120g cooked chicken, double long-black with extra shot, apple

1130 - 100g cooked beef, tomatoes, cucumber, lettuce, coffee

1300 - 120g tuna, banana

1500- 120g cooked chook, apple

1700 - 120g cooked chook, supps

1830 - train

1930 - 100g cooked beef, tomatoes, cucumber, lettuce

2100 - cruising watching The West Wing on DVD...

[poos_n_wees]

Lunge/ Squats

Left-lunge, right-lunge, squat (x3), w/20kg - first set at two-pulses, second set at three-pulses - this was old skool, had the 'teardrops' on fire!

Ouuuuuuch! Damn, I've never seen these done before :shock: Looks like PT has you making up for lost time :pfft:

Hey did you try the PB for yourself? It is sooosssooo gooooooooood

[teamfatboy]

Lunge/ Squats

Left-lunge, right-lunge, squat (x3), w/20kg - first set at two-pulses, second set at three-pulses - this was old skool, had the 'teardrops' on fire!

Ouuuuuuch! Damn, I've never seen these done before :shock: Looks like PT has you making up for lost time :pfft:

Hey did you try the PB for yourself? It is sooosssooo gooooooooood

Had to walk about a half-mile 'cross town to a meeting this morning, the adductors were KILLING ME :grin: Still, they're the ones that need the most work (if I can tell under the lard!) so that'll learn 'em!

Nope, didn't try the PB, didn't want to waste it on an unbeliever...

[teamfatboy]

Lunge/ Squats

Left-lunge, right-lunge, squat (x3), w/20kg - first set at two-pulses, second set at three-pulses - this was old skool, had the 'teardrops' on fire!

Ouuuuuuch! Damn, I've never seen these done before :shock: Looks like PT has you making up for lost time :pfft:

OMG - legs totally POKED! :pale: the DOMS has set in something-wicked!

Just as well its biceps-calves tonite!

[teamfatboy]

Thurs 10 July

Biceps-abs

Warm up - standing db curls: 20 reps w/12kg/s

Seated Hammer Curls:

6 reps at 17kgs/ side, 1s up, 0s hold, 1s down

8 reps at 15kgs/ side, 3s up, 2s hold, 1s down

20 reps at 9kgs/ side, 4s up, 4s hold, 4s down

Standing BB Curls:

6 reps at 27.5kg, 1s up, 0s hold, 1s down

8 reps at 20kg, 3s up, 2s hold, 1s down

20 reps at 12.5kg, 4s up, 4s hold, 4s down

Bench Preacher Curls:

6 reps at 27.5kg, 1s up, 0s hold, 1s down

8 reps at 22.5kg, 3s up, 2s hold, 1s down

20 reps at 15kg, 4s up, 4s hold, 4s down

Abs

SB Crunches w/10kg ball - 3 sets 20 reps

Leg Lifts - 3 sets of 15

Incline Twists w/ 2.5kg plate - 3 sets of 15

Cardio - 25m on elliptical, 290cal..

Diet clean - at least , no junk...but had the "exploding whey" thing this morning....for some reason (and only with Whey Maxx) if it's warm, it gets gassy...and explodes out of the shaker ALL OVER TH DAMN KITCHEN! That stuff gets everywhere!

[SoaringSwine]

Thurs 10 July

Biceps-abs

Warm up - standing db curls: 20 reps w/12kg/s

Seated Hammer Curls:

6 reps at 17kgs/ side, 1s up, 0s hold, 1s down

8 reps at 15kgs/ side, 3s up, 2s hold, 1s down

20 reps at 9kgs/ side, 4s up, 4s hold, 4s down

Standing BB Curls:

6 reps at 27.5kg, 1s up, 0s hold, 1s down

8 reps at 20kg, 3s up, 2s hold, 1s down

20 reps at 12.5kg, 4s up, 4s hold, 4s down

Bench Preacher Curls:

6 reps at 27.5kg, 1s up, 0s hold, 1s down

8 reps at 22.5kg, 3s up, 2s hold, 1s down

20 reps at 15kg, 4s up, 4s hold, 4s down

Abs

SB Crunches w/10kg ball - 3 sets 20 reps

Leg Lifts - 3 sets of 15

Incline Twists w/ 2.5kg plate - 3 sets of 15

Cardio - 25m on elliptical, 290cal..

Diet clean - at least , no junk...but had the "exploding whey" thing this morning....for some reason (and only with Whey Maxx) if it's warm, it gets gassy...and explodes out of the shaker ALL OVER TH DAMN KITCHEN! That stuff gets everywhere!

LOL @ the protein explosion. How long do you plan to do this 6-8-20 thing for?

[biggurl27]

Yeah my shaker is shit too, I'm going to get me a new one tomorrow. Freaking mouth like that I missed it, all down my top today!!!

Hammers with 17kg dbs eh, pretty snazzy there TFB :wink:

[teamfatboy]

Thurs 10 July

Biceps-abs

Warm up - standing db curls: 20 reps w/12kg/s

Seated Hammer Curls:

6 reps at 17kgs/ side, 1s up, 0s hold, 1s down

LOL @ the protein explosion. How long do you plan to do this 6-8-20 thing for?

Doing the 6-8-20 for another week or so on the four-day split, then it's back to the 10-week cycle, 2x3day split, on mostly 12/10/8 reps.

[teamfatboy]

Yeah my shaker is shit too, I'm going to get me a new one tomorrow. Freaking mouth like that I missed it, all down my top today!!!

Hammers with 17kg dbs eh, pretty snazzy there TFB :wink:

The shaker's fine, never had this exploding-whey with Dymatize brand...but when this stuff goes bang, it goes BANG :grin:

Yep, I found the Harden-up pills.....gotta work on the guns!

[poos_n_wees]

...but had the "exploding whey" thing this morning....for some reason (and only with Whey Maxx) if it's warm, it gets gassy...and explodes out of the shaker ALL OVER TH DAMN KITCHEN! That stuff gets everywhere!

Yeah, you must've underestimated the strength of your gunZ when you were shaking it TFB..

So where can one buy these Harden Up™ pills? :shifty:

[teamfatboy]

No training the past few days...a bout of food poisoning prob from some not-properly-cooked chicken. One heck of a way to lose weight!

Sooooo not nice - should be back at it by the end of the week tho. Have to do some exercise - the Film Festivals coming up, the annual jaffas'n'icecream fest!

[poos_n_wees]

No training the past few days...a bout of food poisoning prob from some not-properly-cooked chicken. One heck of a way to lose weight!

Oeerr.. God, food poisoning is NOT fun :?

What're you going to watch at the Film Festival??

[2guns]

Freaking mouth like that I missed it, all down my top today!!!

:pfft: :pfft:

[biggurl27]

Yep I'm a clutz!

Oh TFB you poor thing, food poisoning is not cool at all. Esp if going both ends ewwwwwwww Have you been licking the chopping board after preparing your chicken? Not the best way to loose weight mate best not do that aye. So you off work at the mo? I'm off work sitting in the sun with my laptop

[Flamer]

Yep I'm a clutz!

Oh TFB you poor thing, food poisoning is not cool at all. Esp if going both ends ewwwwwwww Have you been licking the chopping board after preparing your chicken? Not the best way to loose weight mate best not do that aye. So you off work at the mo? I'm off work sitting in the sun with my laptop

My idea of BLISS!

[biggurl27]

Lucky you bolded that bit, I was thinking eh what? Yeah beautiful day in the Capital.

[teamfatboy]

Yep, decided there's no point in dragging my ass into the office, so I'm at home....sun pouring in, yay!

Swallowing electrolytes like crazy - there IS something more expensive than supps! - and watching crappy daytime TV...

[biggurl27]

I forgot about the telly, I have music on and doing my compulsory poses in on the deck in the sun as that all the excercise I can manage, haha so much for resting eh. Good old gastrolytes hmm yummo, have you tried a bit of banana and yogurt that seems to help as you probably won't feel like much else? I thought I might have a coffee and tipped the trim milk in my coffee container instead of my cup :?

[teamfatboy]

I'd been steering clear of dairy, but learned about the BRAT diet (banana, rice, apple and toast). it was as much the cramps from beind dehydrated as all get-out...

Mmmm - strong coffee huh! Mind you, it wouldn't be the first time I've been making breakfast and poured OJ into my coffee mug (with the instant coffee already in there!)