TeamFatBoy starts a Journal

[teamfatboy]

Monday...still grinding it out.

Arms-chest

DB curls - 2 supersets 10/15, both 15/12kg e/s

Incline hammer curls - 2 supersets 10/15, both 12/10kg...that extra angle killed me.

Rope Pushdowns - 2 supersets 10/15, both 35/20kg

Assisted dips - 2 supersets 10/15, both -35/-45kg

Decline twists w/ 5kg mediball, 3 sets of 20

Incline BB press - 10x 45, 8x 55, 6x 65, 10x 45

Pec Dec - 8x 42kg, 6x 49, 6x 56

Press-ups - 5x 10

Four-point vacuums, 3x 60s

Ate clean all day, but still felt flat...maybe better tomorrow, leg day

[teamfatboy]

Tuesday

Cardio - did something different...

2m30 warm-up, then 5m intervals, all at 80rpm, starting three gears below top (so, T-3, T-2, T-1, T, T-1, T-2, T-3), 2m30 cooldown... 400 cals.. it's done, 's about all can be said for it. Speeds were 30-35-40-45-40-35-30 kph

[biggurl27]

Hey TFB what is a 4 point vacuum? How did you find the cardio this morning, intense HIIT eh?

[teamfatboy]

Nah, that wasn't HIIT, it was just a grind-it-out kinda thing...on my HIIT bursts, I'm doing 60s or 90s intervals in top gear, 100+ rpm, 55-60kph indicated...not that indicated speed's any gauge of road speed, it's just how fast the wheel's turning. On the road, slope, wind, all that kinda stuff mean I'm still a slug

The vacuum's an abs ex, basically just a suck-in-and-hold kinda thing, done on hands-n-knees. Works well, feels real strange, but! :shrug:

[laurasaur]

hey good work on your clean eating - i know how much motivation it requires!! And im on the whole no drinking over summer thing too.. in for a quiet one I feel!!

[teamfatboy]

Yep...I'm in the last coupla weeks of a 9-week plan, my only meaningful carbs are four apples...but it's amazing how satisfying 120g of tuna and a shake can be....

Double legs tonight, should have been hams this morning but work was a pile-up of meetings from oh-dark-early in the morning. Uwe the coffee maestro extraordinaire at Fuel saved the day with his usual superb skills!

[teamfatboy]

Tues 2nd...Legs

had one of those "let's go f@ck some sh!t up" kinda days, just got stuck in....man it was hot up there tho...a bottle and a half of water.

Squats 2 supersets 10/12, first 100/80 then 120/80kg, working on going deep, and 1s holds on the 80s...tried it on the 100s ok, not so smart on the 120s.

Incline press - 10x 200kg, 8x 240kg, 6x 280kg, 12x 200kg...knees for earrings depth!

Seated Extension - 5x 10x 77kg

Lying Leg Curls 10x 50kg 8x 60kg 6x 70kg 12x 50kg, w/1s holds at full curl

Stifflegs - 8x 80kg, 6x 120kg, 6x 140kg...not good enough for a PB, it wasn't the full six reps so much as two threes :evil:

Seated Curl - 5x 10x 84kg

Standing calf raise - 10x 151kg, 8x 160kg, 6x 169kg, 12x 151kg.

Had to skip seated calf raise, ran outa time for them and for abs.

[biggurl27]

Oooh swear words on page 40! Suppose those are some of the best, hardcore training sessions, go TFB!!! Rough day at the office eh?

[teamfatboy]

What gave me away..the @ or the ! :grin:

Yep, one of those kinda days :nod:

Bit grumpy 'bout the stifflegs...six clean ones without a break would have been nice but by then I was starting to mellow-out...something about going below parallel on 120kg squats turned me an interesting colour of purple!

[biggurl27]

Ewwwwwwww nasty! Got to be good for you haha

[teamfatboy]

Yep, I even thought about going for 130s on the squats, but I was working on the static-holds and deep ROM, and so I stuck to that.

Static holds are a whole 'nother world of hurt... :shock:

[teamfatboy]

Wednesday....work got in th way again

Back/shoulders

[warm-up - assisted chins, 2x 10 2 -35]

Sumo deads - 2 supersets 10/12, 100/80 and 130/90

WG Pull-downs - 2 supersets 10/12, both 63/ 49kg

Shrugs - 2 supersets 10/12, 80/60 and 100/80kg

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

Seated DB press - 8x 17kg e/s, 6x 20s, 6x 23s...last rep wobbly-as

Upright row - 3x 10x 35kg, 2x 10x 40kg

Bench-end Knee raise - 3 sets, 20/25/30 reps

[teamfatboy]

Thursday - arms

DB Curls - [warm-up 12 at 10kg e/s] 10x 12s,8x 15s, 6x 15s, 12x 12kgs

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

HS Preacher - 5x 10x 25kg

Rope Pushdowns - 10x 25kg, 8x 35kg, 6x 40kg, 12x 30kg

French Press - 8x 25kg, 6x 28kg, 6x 30kg

Two-bench dips - 5x 10 reps

Decline Twists w/6kg ball - 3x 25reps

[poos_n_wees]

Wednesday....work got in th way again

Heh! I feel your pain... :evil:

Solid trainings TFB 8) How many more weeks left on your plan?

[teamfatboy]

Monday 8th part 1 - back

Bent-over row [warm-up 12x whatever was on the bar, something sissy] 12 at 50kg, 12x 60, 12x 70

Assisted chins - 3x 8x -35 -sooo embarrassing

SB DB Row - 12x 25kg, 12x 30kg, 12x 32kg

Seated CG Row - 12x 63, 12x 70, 10x 77..started to fail, wicked forearm pump goin' on from the grip.

[teamfatboy]

Monday nite - biceps

Standing BB curls [warm-up 20s] 12x 25kg, 12x 27.5, 12x 27.5kg..done on a 3/0/3/0 tempo

:oops: it's embarrassing to post 'em but there they are

HS ISO Curls - 12x 25, 12x 27.5, 12x 27.5

Seated concent curls - 12x 10kg, 12x 12kg, 6x 15kg...left side was mostly forced reps...

A long-dead english philosopher, Thomas Hobbes, described workouts like this - as "Nasty, brutish and short"... but the burn was there and I was trying my damndest to think the muscle into the curl...guess I ain't that smart no mo' :-(

[teamfatboy]

Weds 10th - gonna be interesting, new leg routine, really old-skool, just three-sets-of-three, 6-12 reps, for quads and hams/calves.

Done right, I may never walk again.. watch this space.

[Flamer]

Weds 10th - gonna be interesting, new leg routine, really old-skool, just three-sets-of-three, 6-12 reps, for quads and hams/calves.

Done right, I may never walk again.. watch this space.

Not that I like hearing you are in pain TFB - but I look forward to reading about this one!

[teamfatboy]

Weds 10th

Quads

SM Squats [warm-up 12x 60kg] 12x 80kg, 12x 100kg, 8x 120kg (last two assisted, thanks Philly!] and 2x 130kg, just to see if I could.

SM lunges 12 each side x 60kg, 12x 80kg, 6 (right leg fwd) and 8 (left fwd) at 100kg, dunno what that was about but left leg was def stronger

HS ISO Extensions 12 x 20kg e/s, 12x 25kg e/s, 12x 30kg e/s

Calves - threw them in for luck

Seated raise - 12x 60kg, 12x 70kg, 8x 80kg

Standing raise - 12x 142kg, 12x 160kg, 8x 178kg...

The walk (uphill!) to the office was slow, very very slow. Hams tonight after work will be interesting :-)

[biggurl27]

Phew that looks like a solid w/o TFB

[teamfatboy]

Just got out of a 90min meeting, sitting down. Quads had practically seized-up :shock: and hams to come tonight.. but gym's putting on xmas drinks n nibbles to keep me going \:D/

[teamfatboy]

Weds 10th nite

Hams

Lying Leg curls [warm-up 15 at 45kg] 12x 55kg, 12x 65kg, dropset 8x 75kg 4x 65 4x 55 10x 45kg

Stifflegs - 12x 100kg, 10x 120kg, 4 good 'uns at 140, failure...returned for another three, then 12x 100kg

Good mornings 3x 12reps +20kg plate, done on a smith.

But OMG...someone left a powerbag lying near the squat rack I was using tonight...tried walking lunges with it, that was NOT a good idea, quads not happy (already) :shock:

[teamfatboy]

Thursday

Abs at lunchtime - simple but not easy

SB crunch giant-set w oblique crunch giant-set w bench knee raise, 25 reps apiece, three times, 1m rest between giant-sets

Shoulders at night - night school...

Clean-and-press..ooops, been a while, forgot the form....3x 12x only 15kg to get the form right, cut out the cheats

Seated side raise, 3x 12x 6kg e/s...same-oh, no cheating allowed

Lying rear delt raise, 12x 6kg, 12x 6kg, 12x 7.5kg...but at least i got some grudging respect from pt for that one.

[teamfatboy]

Rest day...works xmas party, blah, blah, freakin' blah...

heaviest lift all day today was the sausage rolls... but chest-n-triceps tomorrow, gonna go have a 'rip something' kinda day... gotta find a better benchpress somewhere :oops:

[teamfatboy]

Sunday...

Quads still giving me grief, but wtf, went out and did the 'Bike the Bays' in the faint hope it'd help flush them out.. beautiful day for a ride, 26km around the waterfront on mostly closed roads. Only problem was the climb up Ngaio Gorge Rd to get home...it doesn't get any flatter!