TeamFatBoy starts a Journal

[teamfatboy]

Saturday

7am - cardio, gave it heaps... 2m warmup, 15m @ 70%, 15m @ 75% and 15m at 80%, 2m cool-down

4:30pm - Legs

SM Squats -two dropsets 10-12 at 100-80

Incline Leg Press - two dropsets 10-15, first at 300/260, then 280-240. Not happy at having to drop the weight, but I didn't wanna do half-assed lifts for vanity's sake...

ISO Leg Extns - two dropsets 10-15 at 25kg/ side

Lying Leg Curl

10@ 50kg, 8@ 60kg, 6@70kg, 12@ 60kg

Stiff-leg deadlift

8@ 100kg, 6@ 120kg, 6@140kg...last rep was a bit manky, more DL than SLDL...

Seated Leg Curl - 5 sets of 10 @77kg, one second holds at full curl

Standing calf raise

10@ 142, 8@ 151, 6@ 160, 12 @ 151kg

Seated Calf Raise

8@ 50, 6@ 70, 6@80kg

9pm cardio - 25m to finish, 10m at 65%, 10m@ 70%, 5m @ 75%.

Diet was all over the show, and hams had already had a workout on account of painting a new deck on the house...lesson: when you skip protein, performance sux! :oops: never thought I'd actually feel the loss of 120g of chicken and 120g of tuna, but there you go!

T

Today was carb day..... \:D/

.

[blairandkelly]

good work mate keep it up

[teamfatboy]

good work mate keep it up

Thanks mate

Monday

5 am - cardio. 2m30 warm-up, 10m @ 65%, 10m at 70%, 5m at 75%, and 2m30 cooldown.

6pm - upper body

Chest

SM Incline BB Press

40kgs x 10 x 1 (warm-up)

50kgs x 10 x 1

60kgs x 8 x 1

70kgs x 6 x 1 - nope, only five

60kgs x 12 x 1 - interesting difference between SM and free incline bench...but I keep forgetting, Monday is EVERYBODY's bench day, could only get on a SM...

Flat Flies

20s x 8 x 1

25s x 6 x 1

30s x 6 x 1 - will nail the full ROM next time for a PB, wasn't quite deeep/wide enough on the last couple.

Pec Dec

5 sets of 10 - 35/ 35/ 49/ 49/ 49

Biceps

Standing BB Curl

2 dropsets 10/15 at 22.5kg/ 17.5kg

Machine Preacher curls

2 dropsets 10/15 at 25kg/ 15kg.

Triceps

Closegrip Tri Pushdowns

2 dropsets 10/15 at 35/ 20kg

Bench Dips

2 dropsets 10/15

Abs

Bench Knee raises

3 sets of 20 reps, holding for 1s at full extension

[teamfatboy]

Tuesday 11th

5am cardio....usual stuff for 25min on the bike

6:30pm

Back

Close-grip pull-downs: 10 @ 40kg, 8 @ 50kg, 6 @ 70kg, 12 @ 50kg

SM Bent-over row: 8 @ 50kg, 6 @ 60kg, 6 @ 70kg

SM Shrugs: 5 sets of 10 - 60-60-60-60-60... good form.

Shoulders

SM Shoulder Press: 2 dropsets of 8/10 reps, first at 40/30, then 30/20kg - using full ROM (bar below chin at bottom of range) was an eye-opener (amongst other things!)

Seated DB Side Raise: 2 dropsets of 8 @ 7.5kg, 10 @ 6kg.

Lying Rear Delt Raise: 2 dropsets of 8 @ 7.5kg, 10 @ 6kg

Abs

SB Crunches with 10kg plate- 2 sets of 20, 1 set of 25

No nite-time cardio that day...energy levels on 'E' for empty

[teamfatboy]

5am...cardio, 21minutes of 2m at 100rpm, 1m at 80 rpm (that's 70-75%/ 65-70% load) after warm-up...

Lunchtime - Legs

BB Squats - partials

80kg x 10 x 1

100kg x 8 x 1

120kg x 6 x 1

100kg x 12 x 1 - nice and deep, could poss have gone up 5kg. Next time for sure!

Incline Leg Press

280kg x 8 x 1

320kg x 6 x 1

350kg x 6 x 1

Seated Leg extn

25kg plates each side x 10 x 5

Lying Leg Curl Dropset

Two sets of 10/15, at 60kg/ 45kg, 1sec holds under tension, :shock:

Stiff-leg Deadlift Dropset

Two sets of 10/ 15 at 100/80

Standing calf raise dropset

Two sets of 8/10. First at 151/ 124kg, second at 160/133kg

Abs

Prone Hold - 3x 60s to finish

[teamfatboy]

Wednesday nite:

Skipped cardio - leg day had done my hams and adductors in....can't afford to do that too many times, will lift my game, only a week and a bit to go til the end of this block

Thursday:

5:00am - 35 min cardio, 1m30 w'up, 15m @ 65%, 15m @70%, 5m @ 75%, 2m @ 80%, 1m30 cooldown.

Lunchtime

Chest

Incline press - 2 8/10 drop-sets 60/50kg and 60/50kg, full-range tho, bar to sternum...driving off the chest was not pretty!

Inline flies - 2 8/10 drop-sets 25s/ 22s and 25s/22s

Biceps

Seated DB Curl - 10x 12kg, 8x 15kg, 6x 17kg, 12 @ 15kg

Seated Concent. Curl 8x 12kg, 6x 15kg, 6x 15kg.

Machine Preacher - 5 sets of 10 - 15, 20, and 3@25kg

6:30pm - Split workout, had a time crunch at lunchtime Triceps

Rope Pushdown: 10x 20kg, 8x 30kg, 6x 35kg, 12x 30g

Lying BB extension: 8x 22.5kg, 6x 30kg, 6x 35kg

Bench dips 5 sets of 10 reps

Abs

Bench Knee raises, 3 sets 20/25/30 reps, 1sec holds at full extension

Oh, and there was a set of 5x 10 reps hi-pulley cable curls, just 'cos it was quiet and the biceps could handle them after the break:)

Not so happy about the bb press weights tho, have to work on form, and when I change routines in a couple of weeks, spend some time on strength gains...

[teamfatboy]

5am - morning cardio - warm-up, grind it out - go have brekkie....

6:00pm - Back and shoulders

Lat pull-down, trying close grip for a change - two dropsets 8/12 at 63/49kg, felt good stretch

Bentover row (bb) - two dropsets 8/12, 70/50kg

BB shrugs - two dropsets 8/12, 70/50kg,

SM shoulder press - 10 @ 30kg, 8@35kg, 6@ 40kg, 12@ 35kg - dropping the bar deeper (from level with nose to juuust below chin) - makes for a hard drive outa the hole....all good

Seated Mil DB Press 8 @15kg, 6 @17kg, 6 @ 20kg PB

Lying rear delt raise - 5 sets of 10s w/ 7kg

Swiss Ball Crunches w/ 10kg ball - 3 sets of 25, upping the reps across all the abs work.

Finish off with some cardio in a few minutes...but sadly not for a few minutes, has to be the full 25 tonite :roll:

[teamfatboy]

6am - short burst of cardio, gave it heaps... 2m warmup, 10m @ 70%, 10m @ at 80%, 2m cool-down

4:30pm - Legs

BB Squats -two dropsets 10-12 at 100-80 - not bad, could possibly have gone heavier, but went parallel and partial, keeping tension on throughout.

Incline Leg Press - two dropsets 10-15 280-240. Went deeper - not quite knees under armpits, but good bit deeper than before.

ISO Leg Extns - two dropsets 10-15 at 25kg/20kg side

Lying Leg Curl - 10@ 50kg, 8@ 65kg, 6@75kg, 12@ 60kg

Stiff-leg deadlift - 8@ 100kg, 6@ 120kg, 6@140kg nice and clean, felt better.

Seated Leg Curl - 5 sets of 10 @84kg, one second holds at full curl

Standing calf raise - 10@ 142, 8@ 151, 6@ 160, 12 @ 151kg

Seated Calf Raise - 8@ 60, 6@ 70, 6@80kg

and some cardio to come - carb day tmw \:D/

[teamfatboy]

5am - morning cardio - long (5m) warm-up, 15m at 65-70%, 15m @ 70-75% and 10m 2 75-80%, 2m cool-down

Lunchtime 6:00pm - Back and shoulders

Close-grip Lat pull-down - two dropsets 8/12, first at 63/49kg, then 70/ 56kg

Bentover row (bb) - two dropsets 8/12, 60/50kg

BB shrugs - two dropsets 8/12, 70/50kg,

SM shoulder press - 10 @ 30kg, 8@35kg, 6@ 35kg, 12@ 30kg - dropping the bar waaaay deeper than I used to go - dropped the weights so's I'd not pop something!

Seated Mil DB Press 8 @15kg, 6 @17kg, 6 @ 20kg

Lying rear delt raise - 5 sets of 10s w/ 8kg

Swiss Ball Crunches w/ 10kg ball - 3 sets of 25.

Cardio tonite - gotta hit the numbers, it's the last week on this 10-week rotation

[teamfatboy]

Tuesday

5 am - cardio. 2m30 warm-up, 15m @ 65%, 15m at 70% and 2m30 cooldown.

6:30pm - upper body

Chest

SM Incline BB Press

40kgs x 10 x 1 (warm-up)

50kgs x 10 x 1

60kgs x 8 x 1

70kgs x 6 x 1 - clean reps too...

50kgs x 12 x 1 - with 2-sec holds at bottom of travel...jeepers!

Flat Press

50 x 8 x 1

50 x 6 x 1

50 x 6 x 1 -These should have been increasing, but I started too heavy (by my standards!) and couldn't step-up..

Pec Dec

5 sets of 10 - 40/ 30/ 35/ 35/ 35

Biceps

Standing BB Curl

2 dropsets 10/15 at 20kg/ 17.5kg

Incline Hammer Curls

2 dropsets 10/15 at 7.5kg/ 5kg.

Triceps

Closegrip Tri Pushdowns

2 dropsets 10/15 at 30/ 20kg

Bench Dips

2 dropsets 10/15

Abs

Bench Knee raises

3 sets of 20 reps, holding for 1s at full extension

10pm - cardio. 2m30 warm-up, 10m @ 70%, 10m at 80% and 2m30 cooldown.

[teamfatboy]

5am...cardio, struggled out of the pit - lo carbs 25 minutes, 2m30 warm-up, 10 cycles of 1m at 70% (around 90rpm), 1m at 80% (around 95-100rpm, top gear and top load) 2m30 cool-down.

Lunchtime - Legs

BB Squats

85kg x 10 x 1

105kg x 8 x 1

125kg x 6 x 1

105kg x 12 x 1 - up 5kg across the board on last time! No lock-up at top of range either, quads screaming under tension, who thought that up :evil:

Incline Leg Press

280kg x 8 x 1

320kg x 6 x 1

360kg x 6 x 1 PB

Seated Leg extn

25kg plates each side x 10 x 5

Lying Leg Curl Dropset

Two sets of 10/15, at 65kg/ 45kg, 1sec holds - almost :puke: hard work!

Stiff-leg Deadlift Dropset

Two sets of 10/ 15 at 100/80

Standing calf raise dropset

Two sets of 8/10 at 151/ 124kg

Abs

Nope, no abs, ran out of time :naughty:

[teamfatboy]

Thursday

5am - 25m cardio - 20m of 65-80% 1m intervals, 2m30 w'up and cool-down

11am - 25m cardio - 10m at 70, 10m @ 75%, 2m30 w'up and cool-down

4pm Back

Close-grip pull-downs: 10 @ 42kg, 8 @ 63kg, 6 @ 70kg, 12 @ 63kg

BB Bent-over row: 8 @ 50kg, 6 @ 60kg, 6 @ 70kg

BB Shrugs: 5 sets of 10 a5 70kg... good form.

Shoulders

SM Shoulder Press: 2 dropsets of 8/10 reps, first at 40/30, then 30/20kg

Seated DB Side Raise: 2 dropsets of 8 @ 7.5kg, 10 @ 6kg.

Lying Rear Delt Raise: 2 dropsets of 8 @ 7.5kg, 10 @ 6kg

Abs

SB Crunches with 10kg plate- 3 sets of 25

No nite-time cardio....

Good Friday

No AM cardio - was gonna do spin but logged some time on the chores....

5pm

BB Squats -two dropsets 10-12 at 105-85, tried going to ass-heels for the last four on 85kg, coming out of a hole that deep's gonna be good for something!

Incline Leg Press - two dropsets 10-15 280-240 - let one thru to the stops...but at least I know I can re-start from the stops at 240kg... :oops:

ISO Leg Extns - two dropsets 10-15 at 25kg/20kg side

Lying Leg Curl - 10@ 50kg, 8@ 65kg, 6@75kg, 12@ 60kg

Stiff-leg deadlift - 8@ 100kg, 6@ 120kg, then tried for 6@145kg but had to settle for two sets of three...close to a PB tho

Seated Leg Curl - 5 sets of 10 @84kg, slow, no hitching, one second holds at full curl - OMG the burn....

Seated Calf Raise - 10@ 50kg, 9@ 70kg, 6@80kg

...and we'll call it a day, aches behind kneecaps mean no spin. My bro (5 years younger than me) was talking about knee troubs and I don't want to push my luck :pray:

[Small]

updated pic tym? b4 eggs :grin: :grin:

[teamfatboy]

Saturday

5am - 45m cardio, 2m30 w'up, 4x 10m segments at 65-70-75-80% MaxHR, 2m30 cool-down

8am - chest-arms

Incline Press - 10@ 40 for warm-up, two dropsets of 10/12 at 60/50kg

Flat flies - 2 dropsets of 10/15 at 24/20kg

Seated db curl - 2 dropsets at 16/12kg

Close-grip press superset with lying triceps extn: 2 sets of 12 at 25 and 30kg

9am - Fight-Do cardio class, a mate-of-a-mate's last class, absolutely bitchin' workout!

PM - helping my brother pull an engine for his Mini restoration...and taking his dogs for a run

Done enough for a mallowpuff? I reckon :grin:

[teamfatboy]

Sunday was carb day...yum! Mind you, I also hit the gym, did back:

Sumo DL - (warm-up 10 @ 50kg), then 12 @ 70, 10 @ 80, 8 @ 90, no straps, gave the grasp a work-out too!

T-Bar row - 12@ 50, 10 @ 50, 8 @ 50

Lat Pull-down - wide 12 @ 49, 10 @ 56, 8 @ 63kg

Triceps kickback - 12 @ 8, 10 @ 9, 8 @ 10kg

Skull crushers - 12 @ 25, 10 @ 30, 8 @ 35kg wobbly as...

Close-grip press dropset of 30... 10@ 35kg, 8@ 30kg, 12 @ 25kg

After 40m cardio first thing in the morning, Monday was legs

Leg extensions - dropset: 10@ 30kg/side, 8 @ 25kg, 12@ 20kg/side

Squats - 12@ 100kg, 10@ 120kg, then tried 140 - got out three, had to finish with eight at 120kg

BB Lunges - 12@ 60kg, 10@80kg, 8 @ 80kg...

Sissy Squats, three sets of 10, one no-weight, one +10kg plate, one +20kg plate

Lying Leg curls: 12@ 50kg, 10@ 60kg, 8@ 65kg

Standing calf raise - 50-reps at 124kg, breaks after 18, 30, 40 reps...doing 'em slow is a killer!

then 30m on the treadmill - warmup, then 2min on, 2min off, at 8, 9, 10kph, finishing with a 1m at 12kph...aim is to get to speed where I can do 10k in 55 min....by June!

[teamfatboy]

and the results are in - from last Tuesday's 4-point skinfolds, down to 16% b'fat, with a nett loss for the 10 weeks of 4kg b'fat, but lean muscle mass remained the same . That's about a 4% total loss for the period.

A four-week switch to a diet of three med-carb, three low-carb, one cheat day diet and training emphasis on big compound lifts, then another 10-week cycle.. if I can fit in two 14-week rotations like that by October I'd be happy!

[SoaringSwine]

and the results are in - from last Tuesday's 4-point skinfolds, down to 16% b'fat, with a nett loss for the 10 weeks of 4kg b'fat, but lean muscle mass remained the same . That's about a 4% total loss for the period.

A four-week switch to a diet of three med-carb, three low-carb, one cheat day diet and training emphasis on big compound lifts, then another 10-week cycle.. if I can fit in two 14-week rotations like that by October I'd be happy!

Not a bad result!

[Flamer]

:clap: Good on you TFB/Fat Boy slim!!

[poos_n_wees]

and the results are in - from last Tuesday's 4-point skinfolds, down to 16% b'fat, with a nett loss for the 10 weeks of 4kg b'fat, but lean muscle mass remained the same . That's about a 4% total loss for the period.

:shock: You rock. Well done!

[poos_n_wees]

how's the training going?

Saw in small's journal that you're thinking of competing??? Sharing is caring!

[teamfatboy]

how's the training going?

Came down with the lurg last Tuesday, been coughin' up bits o'lung for a week , should be back on the weights tonight tho...

Saw in small's journal that you're thinking of competing??? Sharing is caring!

Yep, I have this little secret ambition to compete, but it'll be in '09, and probably the Steward Island or Chathams round of NZFBB, far from witnesses! Aiming to get to goal b/f by October so that I get a good handle on weaknesses, of which there are a few! :grin:

[poos_n_wees]

Yep, I have this little secret ambition to compete, but it'll be in '09, and probably the Steward Island or Chathams round of NZFBB, far from witnesses! Aiming to get to goal b/f by October so that I get a good handle on weaknesses, of which there are a few! :grin:

Thats awesome news :grin:

From the pics we've seen in here and your dedication to your training and diet... you'll do great :nod:

[morala]

how's the training going?

Came down with the lurg last Tuesday, been coughin' up bits o'lung for a week , should be back on the weights tonight tho...

Saw in small's journal that you're thinking of competing??? Sharing is caring!

Yep, I have this little secret ambition to compete, but it'll be in '09, and probably the Steward Island or Chathams round of NZFBB, far from witnesses! Aiming to get to goal b/f by October so that I get a good handle on weaknesses, of which there are a few! :grin:

You should post up your pics so the members can help you with the weaknesses

[poos_n_wees]

You should post up your pics so the members can help you with the weaknesses

His progress pics from a while back: viewtopic.php?f=9&t=2895

Morala's right though.. maybe its time for some updated pics hey !

[teamfatboy]

You should post up your pics so the members can help you with the weaknesses

His progress pics from a while back: viewtopic.php?f=9&t=2895

Morala's right though.. maybe its time for some updated pics hey !

Gee, thanks PnW, I was hoping those things were dead-and-buried :grin:

Need to keep chiselling away at the pork, when I get the bf down a bit I'll have a better idea of what's gonna need work. Shoulders are coming up, but lats need work, delts too. Looking forward to throwing some more compounds into the upper-body again!