TeamFatBoy starts a Journal

[teamfatboy]

What's more, the evil Green and Yellow is everywhere...walked around a corner near Covent Garden this arvo and there it was... and barely 500m later, another one....

I may be surrounded but I shall fight, I say :grin:

[teamfatboy]

Weds 8th

0530 - shoulders

Seated DB press [warm-up 20x 10kgs e/s] 10x 14kg, 8x 18kg, 6x 20kg, 12x 18kg

Standing DB side lat raise 8x 8kg e/s, 6x 10kg, 6x 12kg

DB Shrugs: 10x 18kg e/s, 20x 20kg, 20x 20kg, 25x 20kg, 25x 20kg.

40m elliptical, 400 cal.

[Flamer]

TFB - your a freakin legend!! I can't believe your still dietin & train in whilst on the other side of the globe! :clap:

[teamfatboy]

Why thank you... but I've got sooooo much work left to do if I'm to meet one of my goals (somewhere, in 2009, I gotta get on a stage) that every day not training is a day wasted.

Of course, we'll overlook the not-particularly-clean eating - why don't some nations get the healthy-living message. I ate cleaner in America than I can in London. At least there I could buy pre-packed single-serves of oats-n-protein, along with cheap 100% protein ready-to-drinks. Even tried Redline with Yohimbe in....funnnnnnnnnnnnnn.

Back to the regular routine when I get back!

[biggurl27]

Good goals TFB, 2009 is a way off so once a week treat might be order until contest prep kicks in, you have to reward yourself, not always with food/drink of course, but you should allow it so it keeps you focussed, which of course you are doing soooooo well! :clap:

[teamfatboy]

Yep, rewarded myself yesterday like Marky65 with a nice shirt that fits the new-and-improved TFB... ain't no calories in dat :grin:

[biggurl27]

Yeah that is a great idea, hell why didn't I think of that! Awesome :clap:

[teamfatboy]

Thursday 9 Oct

Back

Lat pulldown [warmup 20x 4 plates] 10x 7 plates, 8x 9 plates, 6x 11 plates, 12x 9 plates

Seated row 10x 7 plates, 8x 9 plates, 6x 11 plates, 12x 9 plates

Single DB Row 5x 10x 20kg e/s

42m elliptical, 400-odd cals

Those rows were done on a stack machine, I have no idea what a plate weighs. It was also one which had two pulleys at each height (top for pulldown, middle for seated row), so it was hard to maintain either wide- or narrow-grip. All I could do was load 'em up and pull!

[poos_n_wees]

TFB - your a freakin legend!! I can't believe your still dietin & train in whilst on the other side of the globe! :clap:

:ditto: !!

Yep, rewarded myself yesterday like Marky65 with a nice shirt that fits the new-and-improved TFB... ain't no calories in dat :grin:

\:D/ Clothes shopping must've been so satisfying!

[teamfatboy]

Friday 10 Oct

0600 - arms

cable Curls [warm-up 20x 3 plates] 10x 4 plates, 8x 5 plates, 6x 6 plates, 12x 5 plates

Incline DB hammers 10x 10kg e/s, 8x 12kg, 6x 14kg

Cable push-downs 10x 4 plates, 8x 5 plates, 6x 6 plates, 12x 4 plates

DB skulls 10x 10kg e/s, 8x 12kg, 6x 14kg oooof! 12x 10kg

30 min elliptical, 300 cal (by HRM, the machine said 420!)

Living out of a suitcase is getting rather old... and I'm starting to miss my egg-white-and-ps breakfasts, how tragic is that!! :oops:

24 hour of plane ride starting on Saturday and then I can get back into it.

[poos_n_wees]

and I'm starting to miss my egg-white-and-ps breakfasts, how tragic is that!! :oops:

:crazy:

24 hour of plane ride starting on Saturday and then I can get back into it.

Omg, 24 hours?! I get all woozy and nauseous after 5hours in the air. Literally need to stuff my gob with sleeping pills or I'll go crazy

Have a safe trip home! Arriving back in NZ is the best feeling

[teamfatboy]

Yep, wimped-out and skipped a leg weights session, spent about six hours walking from Whitehall to Pimlico to Oxford Circus to St James' and back.... call it low-intensity cardio :-)

Air travel's a PITA, fo'sure, but it's not as bad as it used to be. I just pack a good book and get used to the fact that I'll be uncomfortable...but hey, I'm at the mid-point stopover now, the next time I get off a plane it'll be in Godzone

Then my hardest problem will be resisting the urge to have a ceremonial Peanut Slab :roll:

[teamfatboy]

Tuesday 14th

No AM cardio, no AM gym - bad TFB :naughty:

4pm Shoulders AND back (shoulda done shoulders this morning)

Seated DB press [warm-up 15x 10kg e/s] 2 supersets 8/10, 17s/12s first then tried for 20/15, managed seven of eight at 20 kg e/s but couldn't quite knock out the last one, the 10x 15s went up fine

Standing Lat raise - 2 supersets 8/10 w 10/8 kg e/s

Lying rear delt raise - 2 supersets 8/10 w 10/8 kg e/s

Bench Knee-ups - 3x 20

Lat pulldown WG [warm-up 12x 56kg] 10x 63, 8x 70, 6x 77, 12x 63kg - tried to hit the 1s pause at bottom of pull, couldn't quite manage it with the 77s

BB Bentover Row - 8x 60kg, 6x 70kg, 6x 80kg

BB Shrug - 10x 80kg, 2x 10x 90kg, 2x 10x 100kg

SB Crunches - 3x 50 reps

Might do the night-time cardio, or might not...but I'll have to be back into it full-throttle from tomorrow.

[teamfatboy]

Nah, skipped last night's cardio...but:

0530: 20m windtrainer, 200cal

Reading a great biography of Scottish track cyclist Chris Hoy (three gold in Beijing) - man that guy is strong... spins a tall gear at 200rpm for a minute at a time and squats 220-odd for reps!

[marky65]

I presume you are back in Godzone now TFB.

Hope you had a great trip and are getting over the jet lag.

You will be back into it in no time at all.

Are you still looking at competing in the Wellington BB comp next year?

Go hard and keep up the great work... :nod:

[teamfatboy]

Hey Marky65

Yep back in Godzone, over the worst of the jetlag and getting back into the training - should be on the same 2xcardio/2x weights split again from tomorrow.

I'm looking forward to the NZFBB Nats this weekend - should have some pics to post afterwards.

There's a comp in my 2009 future, just dunno whether it's NZFBB Wellington in April or something later in the year.

I'm toying with doing some mountain-biking or road riding, like this - and the timing couldn't be worse for an April comp, there's no way I could meet BB'ing and MTB'ing training needs at the same time.

[teamfatboy]

Weds 15th again

4:30pm - double legs (should have done quads this morning)

BB Squats [warm-up 15x 60kg] 2 supersets 8/10, 110/80 kg

BB Lunges - 2 supersets 8/10 e/s, 60/40kg

ISO Extensions - 2 supersets of 8/10, 25/20kg e/s

Prone Holds 3x 60s, 40s rests between

Lying Leg curls [warm-up 15x 45kg] 10x 50kg, 8x 65kg, 6x 80kg, 12x 65kg

Stiffleg deadlifts 8x 80kg, 6x 100kg, 6x 120kg

ISO Curls 5x 10x 50kg

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

Standing Calf Raise - 8x 142kg, 6x 151kg, 6x 160kg

Four-point vacuum - 3x 40s, 40s rest between.

Absolutely GOTTA do night-time cardio tonight, if only to flush out legs so I can walk to work tomorrow!

[biggurl27]

Welcome back :grin: Remember to rest a bit from your jet lag. Man I take like 3 days to recover

[teamfatboy]

Welcome back :grin: Remember to rest a bit from your jet lag. Man I take like 3 days to recover

Now she tells me - girl I can hardly friggin walk now... doin' the John Wayne thing up the stairs - and my place is on three freakin' levels :shock:

[Flamer]

Welcome back :grin: Remember to rest a bit from your jet lag. Man I take like 3 days to recover

Now she tells me - girl I can hardly friggin walk now... doin' the John Wayne thing up the stairs - and my place is on three freakin' levels :shock:

Oh TFB, that sucks. If it's any consolation, your in good company!! My leggies & I aren't on talkin terms at the mo!

[teamfatboy]

Hey, it could be worse... at least I know I got the intensity right! I think I prefer the twice-a-day split to trying to do quads/hams/calves in one session, tho! :pfft:

Between the jetlag and the DOMS, damn body woke me up at 1am tho... :evil:

Last night: 8:30pm - 40m windtrainer, 420cal

This morning: 5:30am - 40m windtrainer, 420cal...how boring is that: grinding out 30kph, 80rpm, 65% MHR

Getting back into the rhythm...early morning cardio, brekkie, weights, work, weights, dinner, cardio, sleep, repeat!

[biggurl27]

Nice work TFB, well done getting back in the swing of things :grin: Catch you Saturday, and say hallo this time!!!

[teamfatboy]

Thurs 16th

0730 - arms

BB Curl [warm-up hammercurls 15 e/s 10kg e/s] 2 supersets 10-15, 30/20kg

Machine Preachers - 2 supersets 10-15, 25/15kg

Rope Pushdown - 2 supersets 10-15, 30/20kg

Bench dips - 2 supersets 10-15, feet out, feet in

Decline Twists - 3 sets of 20, with 5kg medi-ball.

OMG, abs are sooo not happy, prolly 'cos of yesterday's double dose in the afternoon. They're keeping legs company...my quads are on strike!

[teamfatboy]

Thurs 16th PM

O.M.G.....DOMS from the sternum to the freakin' floor, I even got DOMS in my Abs! My quads n hams have not stopped bitchin at me for yesterday...someone please pass me the "Harden-up" pills :grin:

6:30pm - Chest

Incline SM Press [warm-up 15x 30kg] 10x 40kg (too light) 8x 50kg 6x 65kg 12x 50kg

Pec Dec 8x 30kg 6x 40kg 6x 50kg

Press-ups 5x 10

Abs - four-point vacuum, 3x 40s holds

[teamfatboy]

Friday 17th

Wot a moron...legs so stuffed from Wednesday I gave training the swerve for the day. Gonna make going to the Nats tmw a test of will-power getting up the stairs!

..and I know I'm slow, but..finally noticed that dark-choccie M&Ms were available in NZ all along...saw them in Wellieworld tonight (BG - that's the Starmart on the corner of Courtenay Place and Tory Street, if you need emergency rations after the compulsories tomorrow).

Of course, Small will say that they were there all along...what would I know :grin: