TeamFatBoy starts a Journal

[teamfatboy]

And back in the gym after a week with the coughs-n-colds, ick

Chest

Incline DB Press

Warm-up 10 at 20kg*, then 12@ 22kg*, 10@ 25kg* and 8@ 25kg*.

Hadn't done DB press for a long time, but all the incline benches were busy, found it hard getting 'out of the hole' but once I was set it was ok...

Flat DB Flies

12@ 20kg*, 10@25kg*, 8@ 28kg* - not good enough to call a PB, was 5-pause-3....next time

Pec Dec

30-rep dropset: 49kg (7)/ 42kg (7)/ 35kg (5)/ 28kg (12)

Shoulders

Clean-and-press

12@ 25kg, 10@27.5kg, 8@ 30kg - looking forward to watching the Olympics, these classic lifts are NOT as easy as the top guys make it seem!

Seated DB side raise

12@ 8kg*, 10@ 8kg*, 8@8kg* - shoulder twinge

Incline Reverse Flies

12@7kg*, 10@8kg*, 8@9kg*...trying this instead of lying rear delt raise

SM Shrug

30-rep dropset - 10@ 80kg, 20@ 70kg

Looking forward to upping the intensity from next week again, and maybe throwing in some variety...want to work on deads, and hit upper body hard.

[Have to do something to atone for the fish-and-chips tonight!]

[Flamer]

If ya gonna cheat TFB - I wanna be able to read it without sqinting!!! :pfft:

[poos_n_wees]

[Have to do something to atone for the fish-and-chips tonight!]

[Flamer]

Thanks P n W - much more readable!

[teamfatboy]

Thanks P n W - much more readable!

THank you ladies, thank you very very much :grin:

I'll be back on the chick-wagon (that's chicken-wagon, not a cougar's car!) from the weekend... I think all this clean living's messed with my tastebuds, I actually didn't enjoy it all that much :?

It's time for a name change so I'm off to look for new Avitars...I was going to go for a Highlanders theme but the good old boys have lost that winning feeling.... :cry:

[teamfatboy]

Tuesday lunchtime, Back and triceps

Sumo deadlifts (60kg warm-up), 12@80, 10@ 100kg, 8@ 120kg

T-Bar row - 12@40kg, 10@50kg, 8@50kg...wasn't happy with these, have to work on form

Lat pull-down, close grip - 12@49kg, 10@56kg, 8@63kg, lats starting to grizzle

Rope push-down - 12@20kg, 10@25kg, 8@30kg...trying to keep grips 30cm apart throughout pushes the intensity up.

Close-grip press-up - 12@30kg, 10@35kg, 8@40kg

BB lying extensions - 12@25kg, 10@27.5kg, 8@27.5kg

Not bad, all things considered.

Edit - and went back after work 'cos my fave instructor was taking a Spin Challenge class, so knocked out a 50min spin class, just like in Run Fat Boy Run...what a shame it wasn't the right instructor tho....

[teamfatboy]

Wednesday - legs

OMG - my PT killed me stone dead!

Seated leg extens, 30 rep dropset, first 20 at 40, down to 30 for last 10

SM squats to below parallel - 12@80kg, 10@100kg, 8@ (was supposed to be 120 but there was a flaw in my form, so we stuck w/100kg again to get the form right)

SM lunges - 12 per side at 60kg, 10 @ 60, 8@60kg

Sissy Squats - 3sets of 10reps...shock horror, another flaw in my form, but guess what? Done right, these things are a KILLER!

Lying Leg extensions - 12@20kg, 10@20kg, 8@20kg

Stiffleg deads - 12@50kg, 10@70kg, 8@90kg - PT got me to do these in slow time, which put the OW in slOW....

Now, everything south of the equator is about to sieze up....warm shower is called for!

[poos_n_wees]

Sissy Squats - 3sets of 10reps...shock horror, another flaw in my form, but guess what? Done right, these things are a KILLER!

I noes! Don't let the name fool you.. these really really suck

Hows the dieting going?

[Flamer]

What ya doin TFB? Last entry April 9th???

[teamfatboy]

What ya doin TFB? Last entry April 9th???

Yikes - no sleep for da wicked.... but I have an excuse, I've been in Oz since the 14th...I did hit the gym once, but like all hotel gyms it doesn't go heavy enough - I mean, a guy's gotta have standards, right, and 60kg squats just don't cut it, so it was bench press, pec dec, leg press, calf press, lat pull-down, preacher curl, close-grip press. Done enough for a mallowpuff?" prob not; also logged a 20min cardio session before brekkie one morning, but looking forward to being back on the hard road

Start another 10-week fatburner this coming week - mixing it up a little, adding in more compounds for back, chest and shoulders, and tweaking the cardio. I want to knock some time off my HarbourCapital 10k run time this year (I actually got SLOWER last year) so three days a week there'll be an hour of treadmill time in lieu of night-time cardio.

Happy now Flamer my friend? :grin:

[teamfatboy]

Hows the dieting going?

Wot diet? :grin: :grin:

Actually, apart from a couple of speed-wobbles after Easter, not too bad - managed to get some whey and oats and have brekkie in my hotel room while i was in Oz, so felt better about that.

lookin forward to going back to the regular diet next week tho...carbs can be addictive, eh! and I've got a cupboard full of tuna that won't eat itself! :nod:

[teamfatboy]

Saturday 19 Apr

Back-shoulders

Lat Pull-down (wide)

w'up 12@42kg

8@63kg, 12@49kg

8@56kg, 12@42kg - dropped weight to get shoulderblades touching at full contraction

Bentover Row

8@60kg, 12@40, twice

BB Shrugs

5 sets of 10 at 80kg

SM Press

10@20kg, 8@25kg, 6@30kg, 12@25kg

Seated DB Press

8@12kg*, 6@15kg*, 6@17kg* - tried for 20kg* but couldn't drive from the bottom...haven't tweaked diet timings yet

Lying Rear Delt Raise

5 sets of 10/side at 8kg

Abs - SB weighted crunch

3 sets of 25 reps w/10kg medi-ball

Felt good to be back into it...but will I say the same thing when I hit legs again... :shifty: Planning to hit back-shoulders-chest more intensively over next 10 weeks.

[Flamer]

Happy now Flamer my friend? :grin:

[teamfatboy]

Mon 21 April

6pm - Legs

BB Squats

80kg x 10 x 1

100kg x 8 x 1

120kg x 6 x 1

100kg x 12 x 1 - not quite back to previous levels, but with the form tweaked, and no lock-up at top of range

Incline Leg Press

280kg x 8reps

320kg x 6

360kg x 2, then dropped it onto the stops... :madman:

320kg x 6

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 - the so-called 1-min rests between sets turned into 60s of "Keep the food down"....

Standing calf raise dropset

Two sets of 8/10 at 151/ 124kg

Abs

Prone holds, 60s, 40s, 40s

Diet:

5:30 am - 3/4cup rolled oats, ps, apple, coffee

8:00 am - long black, savory muffin :naughty:

9:00 am - 120g cooked chicken, apple

11:00am - 100g cooked beef, two tomatos, 100g cucumber, cup greens

2:00 pm - 120g cooked chicken, 10g flaxseed oil, banana

4:30 pm - 120g cooked chicken, apple

5:30 pm - black coffee, aspirin, creatine, l-carnitine, ps

[train]

7:30 pm - ps, creatine.

8:30 pm - 100g cooked beef, tomato, and two slices of Pandoro five-grain sourdough toast =P~

Well, that was a lesson in nutrition.. The only thing different to last time that I didn't have as much protein, and it was a struggle :oops: :oops:

Looking at it now I've written it down, apart from the bad carbs in the muffin, what was missing was at least six shakes (two at 9am, one at 11am, two at 2pm and 1 at 4pm) - but the difference in performance was noticeable. Guess who's gonna pay more attention tmw!

[poos_n_wees]

Stiff-leg Deadlift Dropset

Two sets of 10/ 15 at 100/80 - the so-called 1-min rests between sets turned into 60s of "Keep the food down"....

Sounds like fun

Your leg day looks intense! Just curious.. How much protein do you usually take in a day?

[teamfatboy]

Sounds like fun

Your leg day looks intense! Just curious.. How much protein do you usually take in a day?

Legs is intense when I'm on it, not stretching the breaks out and faffing around :grin:

When I'm on the fatburner, diet is:

0430 - caffeine, grapefruit juice, aspirin,

cardio

0530 - ten egg whites, 1 shake, apple

0900 - varies (100g rice first six weeks, then 120g cooked chicken), 2 shakes

1100 - tomato, lettuce, cucumber, 100g cooked beef, 1 shake, 10g flaxseed

1300 - varies - 100g brown bread for first four weeks, then it turns into 120g chook, 2 shakes, banana

1500 - 120g tuna, 1 shake

1700 - varies - maltodextrose for first two weeks, then it turns into... 120g tuna or chicken, 1 apple

workout

1900 - tomato, lettuce, cucumber, 100g cooked beef, 1 shake

2100 - cardio. There's some supps in there (creatine, trib) but I can't remember prexactly where... so it's a tapered diet getting increasingly hi-protein til by the last four weeks there's sod-all carbs except from the three apples, 1 nana and whatever's in the salads....

Views?

[Luigi]

legs still lookin strong man

hows the PB's going or you given up on that idea ?

[poos_n_wees]

Views?

Not that I know what I'm talking 'bout half the time ... but the diet looks good to me! You're doing great, so you must be doing something right

[teamfatboy]

legs still lookin strong man

hows the PB's going or you given up on that idea ?

Legs are good, would have been happier if I'd had the stones to stick that set of 6 reps at 360 tho... :madman:

Pushed a little harder on bench tonight, went 6@60 for incline, 6@65 flat, still not where I wanna be but when I get the diet sussed and can sort out regular training, I'll be baaaack, I wanna get to 6@80 by Queens' Birthday.

If I keep eating clean, I might even drive the bodyweight down and the benchpress up to the point where I can match the figures

[SoaringSwine]

legs still lookin strong man

hows the PB's going or you given up on that idea ?

Legs are good, would have been happier if I'd had the stones to stick that set of 6 reps at 360 tho... :madman:

Pushed a little harder on bench tonight, went 6@60 for incline, 6@65 flat, still not where I wanna be but when I get the diet sussed and can sort out regular training, I'll be baaaack, I wanna get to 6@80 by Queens' Birthday.

If I keep eating clean, I might even drive the bodyweight down and the benchpress up to the point where I can match the figures

What do you reckon your squat 1RM is? And what gym do you go to?

[teamfatboy]

What do you reckon your squat 1RM is? And what gym do you go to?

My squat 1RM ? Never actually tried, but free-bar (rather than SM) I can hit six at 140 if I time it right for time of day and diet, so prolly 150, maybe 160. One of these days I'll try it - all i know is yesterday I was far from a happy camper at 6 @ 120, there was nearly diced carrots all over the place!

Every now and then I think about shifting to powerlifting, and not worrying about fatburning, so I'm watching your progress to the CD's in June.

I've been at a couple places, tried Johnsonville City Fitness, work has a teeny-weeny gym and I've been at Bodyworks as well.

Cheers

[teamfatboy]

Tuesday

6:30pm - upper body

Chest

SM Incline BB Press

40kgs x 10 x 1

50kgs x 8 x 1

60kgs x 8 x 1

50kgs x 12 x 1 - prolly started too light but I was training with the form guru, so it was easier to get it clean....and less hard on the ears!

Flat Press

50 x 8 x 1

60 x 6 x 1

65 x 6 x 1 - happier with that, not up where it could be, but hey, it could be worse...

Pec Dec

5 sets of 10 - 20/ 30/ 35/ 35/ 35

Biceps

Standing BB Curl

2 dropsets 10/15 at 20kg/ 15kg

Incline Hammer Curls

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

Triceps

Closegrip Tri Pushdowns

2 dropsets 10/15 at 30/ 20kg then 20-15

Bench Dips

2 dropsets 10/15

Abs

Bench Knee raises

3 sets of 25 reps, holding for 1s at full extension

Ow, chest was feeling it at the end- but it's nearly time for Boston Legal \:D/

[SoaringSwine]

Ow, chest was feeling it at the end- but it's nearly time for Boston Legal \:D/

Bow, bow, BOW, BOW, bow, bow, bow, BOW. ALRIGHT!

[teamfatboy]

Man, I must have the dumbest muscles in town....my legs were fine yesterday from Monday nite's leg workout, but last night and today the DOMS finally turned up....my legs are sooooooo not happy, after 48 hours they finally worked out they got a kickin! :pfft:

Hate to think what tmw's gonna be like with upperbody chimin' in! :shock:

Nothin for it but to train back/shoulders and complete the set!

[Small]

Man, I must have the dumbest muscles in town....my legs were fine yesterday from Monday nite's leg workout, but last night and today the DOMS finally turned up....

oh. i must hav dumb muscles too haha this always happens to me..its wierd huh, ne1 ne ideas why ?