TeamFatBoy starts a Journal

[Flamer]

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!

Road closure - geez you lucky! So, the ride didn't help?

[biggurl27]

heaviest lift all day today was the sausage rolls...

HAHA nice work TFB~!~

[teamfatboy]

Yep, I can do far too many incline sausage-roll curls hehehe

No, I think the last leg workout was more nasty on the ligaments/ tendons than on the muscle, although there was definitely some "destroy to rebuild" going on!

I was reasonably happy with the ride itself, good road speed, and even the last hill to home wasn't actually as bad as it could have been. I think some time in the sauna might be the go. Plus, I got the start on the traditional cyclists' tan (mid-quad to ankle!) LOL

[teamfatboy]

Monday 15th Biceps/ Back

Biceps

BB Curls 12x 25kg, 12x 27,5kg, 12x 30kg

Incline hammer curls, 12x 12kg e/s, 12x 15, 12x 15kg e/s - gym doesn't have 16s, and I could only knock out 2x 17s each side before dropping back to keep the intensity going

HS Preachers - 12x 25kg, 12x 27.5kg, 12x 30kg...including last 5 with 15s holds at full curl...burnies.

Was trying to work on the form - focus on being 'hitch-free' and reducing the shoulder input to the minimum. Back will follow after work.

[teamfatboy]

Monday nite - rushed back w/o

BB Bentover row - 12x 60kg 12x 70kg 12x 80kg - no idea what PB is but we'll start there...

WG chin-ups 12x -40, 12x -45, 12x -45...guess i put too much into the Bentover row, couldn't keep grip going beyond about 9 reps. I gotta lose some weight :oops:

CG seated row - 12x 49kg, 12x 56kg, 12x 63 kg, pause at top of contraction, my shoulder blades practically meeting in the middle

SB DB Row - 12x 30kg, 12x 32kg, 12x 33kg - thank goodness for 1kg steps - but the next increment's 35kg :shock:

[teamfatboy]

Weds 17th - legs, 20 sets from hell...

Hams

Lying leg curl - warm-up 20x 45kg, 12x 65kg, 12x 70kg, 12x 75kg

Stifflegs - 12x 100kg, 12x 120kg, 12x 120kg...tried for 130s but there was far too much back in there.

Good mornings - 3 sets of 12 reps w/20kg plate

Quads

SM Squats 12x 80kg, 12x 100kg, 12x 130kg

SM lunge 12x 60kg, 12x 80kg, 12x 90kg PB [12 reps per leg]

LF Seated Leg Extension: 12x 63kg, 12x 77kg, 12x 91kg, 12x 105kg

Calves

Standing calf raise 12x 161kg, 12x 169kg, 12x 178kg (whole stack)

Seated calf raise 12x 60kg, 12x 70kg, 12x 80kg...no, not really, got to failure after 4x 80kg.

Tomorrow, my name shall be John Wayne :nod:

[teamfatboy]

Thursday part 1 - chest

Incline BB press [20x 40kg warmup] 12x 50kg, 12x 60kg, 12x 65kg - new year's resolution is to work the hell out of this - gotta pick up the numbers

Pec Dec 12x 42kg, 12x 49kg, 12x 49kg with 5s holds at full squeeze

Cable X-over - 12x 25kg e/s, 12x 30kg, 12x 35kg

Press-ups - 5x 10

Toasted pecs for tea... ow!

[runveerun]

How's the legs today after yesterdays killer workout?

[teamfatboy]

Legs weren't too bad... in fact, this arvo I was filling in time before triceps workout by doing some stretching and stuff, got bored, did 3 sets of incline press, 12 reps each leg at 80kg, 100kg, 120kg each. Tomorrow it may be a different story - the single-leg allowed me to hit the glutes, I'm thinking - cos I want to type this standing up!

Thurs arvo - triceps

CG press - 12x 30kg w'up, 12x 40kg, 12x 45kg, 12x 50kg (actually, it was more like a 6+4+2)

Triceps press-ups...omg how embarrassing, like 8, 7 and 6 reps

Incline bb skulls - 12x 15kg, 20kg, 25kg

CG press-downs - 12x 20kg, 12x 25kg, 11x 30kg. That was mean - programme calls for three sets of three, but PT said "Y'aint done yet" and snuck in the fourth set before I was allowed to seep out the door...

[teamfatboy]

Missed the normal Sat w/out...:evil: but it was "only" shoulders-abs...I can catch up.

Monday 22nd

Back

Sumo deads [warmup 15x 60kg] 12x 80kg, 12x 100kg, 12x 120kg

Bentover rows 12x 60kg, 12x 80kg, 12x 90kg pb - arson of the shoulderblades :shock:

WG Pulldowns - 12x 49kg, 12x 56kg, 12x 63kg

Seated row narrow - 12x 49kg, 12x 63kg, 12x70kg

SB db row - 12x 30kg e/s, 12x 33kg, 12x 35kg pb

Saw an ad for a half-marathon in february, thinking hmmm, THAT'd be a fat-burner.

[teamfatboy]

Tuesday..building up credits for Xmas

Shoulders

Clean-and-press - 12x 15kg, 12x 17.5, 12x 20kg

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

Lying rear delt flies - 12x 8kg e/s, 12x 7kg, 12x 8kg

Chek Press - 12x 7kg e/s, 12x 8kg, 12x 8kg

Abs

3 Giant sets, each of SB crunch x 20, oblique crunch x 20, bench knee raise x 20

Biceps

Seated DB curl - 12x 12kg e/s, 12x 15kg e/s, 12x 17kg e/s PB

Incline Hammer curl - 12x 12kg, 12x 15kg, 12x 15kg :evil: tried 17s but left-side wasn't playing by now..

Machine Preacher - 12x 25kg, 12x 27.5, 12x 30kg

Legs tomorow, rest day Thurs and Fri :-)

[biggurl27]

Cripes 17kg DB curls, haven't done those before! You're whipping my ass TFB!!!! :clap:

[teamfatboy]

Thanks BG, I wish! Doing the db curls seated killed the cheating swing too, so I was kinda chuffed :-)

Weds - legs

Quads

SM Squats [warm-up 12x 60kg] 12x 85kg 12x 105kg 12x 125kg

SM lunges 12x 65kg, 12x 85kg, 12x 95kg pb

Incline press wide stance, deep ROM 12x 160kg 12x 200kg, 12x 240kg

HS Seated Extension 12x 63kg 12x 84kg 12x 91kg

Hams

Single leg lying curl 12x 30kg, 12x 35kg, 12x 35kg owies

Stifflegs - 12x 100kg, 12x 120kg, 12x 130kg (really it was 2x 6, but I'll take it)

Good mornings - 3x 12x plus 20kg plate

Iso seated curls 12x 30kg (too light) 12x 50kg, 12x 60kg

Calves can wait...

[teamfatboy]

Oh Christmas DOMS, oh Christmas DOMS...

What kinda muppet trains legs HARD on Christmas Eve? this kinda muppet...ow!

Still, another break today, back into it tomorrow. Then it's play "Spot the Resolution Bunny" as all the gyms fill up with brave "New Years' Resolution" types :

[teamfatboy]

Saturday 27th

Chest-triceps

Incline BB press [warmup - 20x 30kg] 12x 60kg 10x 70kg, 6+2 75kg pb

Flat flies 12x 17kg e/s, 12x 22kg, 6+4 25kg e/s

Pec Dec 12x 49kg, 12x 56kg, 10x56kg (stuttering...4, pause, 3, pause, 3...)

BB CG Press 12x 35kg, 12x 40kg, 10x 50kg...not too happy with those, elbows were flaring during the press, prob means weight was too much

French Press 12x 20kg, 12x 25kg, 10x 30kg

Rope Overhead Extn 12x 20kg, 12x 25kg, 12x 27.5kg

Kickbacks 12 e/s x 10kg, 12 e/s x 12kg, 12 e/s x 12kg

Felt the burn thru the triceps w/o, happy with the bench... four good uns at 75 plus two ropey ones, rest and two more good ones.

[Flamer]

Mucho PBs goin on there TFB (thanks for an entirely entertain read!!) :clap:

[teamfatboy]

I'm glad you found it funny :-)

Monday 29th - Back-biceps

Bentover row [warm-up 15 at 60kg] 12x 80kg, 10x 90kg, 10x 100kg pb - stoked with that, although forearms caught fire trying to hang on to the bar, used the hook grip fo' real.

WG Pulldowns 12x 49kg, 12x 56kg, 12x 63kg

Seated row CG - 12x 56kg, 12x 63kg, 12x 70kg - tried a v-grip with smaller diameter handles, made it easier to hang on for the full set

DB Rows 12 e/s x 32kg, 12 e/s x 35kg, 12 e/s x 38kg pb

BB curls 12x 25kg, 12x 30kg, 8x 35kg

Incline hammer curls 12x 12kg, 12x 15kg, 12x 15kg - tried the 17s but only got out two per side before I started hitching.

Seated HS preachers - 12x 25kg, 12x 30kg, 2x 6x 35kg.

Found some instructions for face pulls so had a go at them...

12x 25kg, 12x 30, 12x 35, 12x 40, 12x 45kg. I think those are gonna feature on my routine from now on, seemed to hit the back quite effectively once I got a gauge on how heavy to go.

[teamfatboy]

Tuesday 30th - Shoulders-abs

Clean-and-press [warm-up 15x 15kg] 12x 25kg, 12x 30kg, 12x 35kg

Seated DB side raise 12x 6kg, 12x 7kg, 12x 8kg

Lying rear delt flies - 12x 7kg, 12x 8kg, 12x 10kg

Chek press - 12x 7kg, 12x 8kg, 12x 9kg

Abs - giant set, 3x 25 reps each of SB crunch, SB oblique, bench knee raise

20m elliptical, 233 cal to finish.

This was after pruning, weeding, lifting and shifting in the garden all day - but that doesn't count, right?

[marky65]

You are ending the year with some great PBs. Keep it up. :nod:

Hope you have a great new years and get back into shooting down some more PB's.

[runveerun]

Tuesday 30th - Shoulders-abs

Clean-and-press [warm-up 15x 15kg] 12x 25kg, 12x 30kg, 12x 35kg

Seated DB side raise 12x 6kg, 12x 7kg, 12x 8kg

Lying rear delt flies - 12x 7kg, 12x 8kg, 12x 10kg

Chek press - 12x 7kg, 12x 8kg, 12x 9kg

Abs - giant set, 3x 25 reps each of SB crunch, SB oblique, bench knee raise

20m elliptical, 233 cal to finish.

This was after pruning, weeding, lifting and shifting in the garden all day - but that doesn't count, right?

Yes yes it does!! That's cardio surely!!! Have a great NY TFB! \:D/

[teamfatboy]

Wednesday 31 Dec - last post for the year, and for this journal.

Chest-triceps

Incline BB Press [warm-up 20x 30kg] 12x 60kg, 12x 70kg, 6+6 x 75kg

Flat flies 12x 20kg e/s, 12x 22kg, 8+4 x 25kg e/s

Pec Dec - hand grips, not bicep-pads - 12x 42kg, 12x 49kg, 12x 49kg...the 1s holds were killing me :evil:

Cable X-over - 12x 25kg e/s, 12x 30kg e/s, 12 x 35kg e/s

O'head cable Extn - [warm-up 12x 15kg] 12x 25kg, 12x 30kg, 12x 35kg :pale:

CG BB Press - 12 x 30kg, 12 x 40kg, 12 x 50kg

French Press - 12 x 25kg, 12 x 30kg, 12 x 32kg

DB kickbacks - 12 x 10kg, 12 x 12kg, 12 x 15kg - 1s holds set fire to triceps...

So, this journal's served its purpose...a new one will [probably] follow once I work out goals for training and stuff.

Hope you all have a happy and prosperous 2009.

[teamfatboy]

Ok, so I lied...I've a couple of training days left before a break, and this is as good a place to put them:

1 January 2009

Back

BB Bentover row [warmup 20x 60kg] 12x 80kg, 12x 90kg, 12x 90kg, 12x 80kg, 12x 60kg

WG Pulldowns 12x 49kg, 12x 56kg, 12x 63kg

CG Seated Row 12x 49kg, 12x 56kg, 12x 70kg

SB DB Row 12x 32kg e/s, 12x 35kg e/s, 12x 38kg e/s

Gym was nice and quiet, mostly the regulars, but TV One decided to do the entirely-predictable piece on New Years' Resolutions. The presenter's sharp suit and gelled hair-do were just a little out of place :pfft:

[poos_n_wees]

HAPPY NEW YEAR TFB!!

...and you went to the gym! Mucho respecto. I was a little worse for wear for the whole day today. Sunlight hurts...lol. :shifty:

So what're the new goals for the new journal TFB?

[teamfatboy]

Thanks Poos, bet you had more fun on NYE than I did tho :-)

Trained again today - that's a 100% record for the year...shame it ends on Sunday when i rocket through AKL airport on the way out of the country.

Friday 2 Jan

Shoulders-biceps

Clean-and-press [warm-up 15x 15kg] 12x 22.5, 12x 27.5, 12x 32.5kg hard work that last set.

Seated DB side raise 12x 7x, 12x 8x, 12x 9s

Lying rear delt flies 12x 10kg e/s, 12x 12kg e/s, 12x 15kg e/s...burnies

Chek press 12x 7kg e/s, 12x 8s, 12x 9s

Seated db curl (alternating) 12x 12kg, 12x 15kg, 12x 15kg

Incline hammer (simultaneous) 12x 10kg, 12x 12kg, 12x 15kg

HS preacher 12x 25kg, 12x 30kg, 12x 35kg.. for the first time, nearly hurled on a biceps set...jeepers!

Biceps were left over from yesterday, should have done abs today..maybe if I'm in the mood to "#@&k some s#!t up" tomorrow it'll be chest-triceps-abs - done right that could be 4 sets of three chest, four sets of three triceps, and four giant-sets of abs...

As for goals, still working them out, but I suspect shedding ten kilos of bf is probably on there somewhere :oops:

[teamfatboy]

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

very very brief workout, crammed in between dealing with my parents and the in-laws...

Incline BB Press [warm-up 20x 40kg] 12x 60kg, 12x 70kg, 7x 75kg, 4x 77.5kg... wasn't game to go bar-to-chest with the 77s without a spotter but just happy I didn't staple myself to the bench.

Cable X-over 12x 25kg e/s, 12x 30kg e/s, 12x 40kg e/s....man, making the wrists cross over was hard on that last set.

And that was all he wrote...