2009: TFB's Road to Buff

[teamfatboy]

Tuesday 14 April

Narrow-stance SM Squat 7x4

[warm-up 2x 10x 40kg] 100kg 100kg 120 120 140 140 145kg (kindofa PB with the 145s, moved feet slightly wider than narrow-stance (just inside shoulder width) where the first six sets were ankle-bones and knees touching.

SM seated Shoulder Press 7x4

40kg 40 45 45 45kg (OMG what a bunny, I was doing 7 reps, not four!) then 50kg 50kg

DB Bent-over row 7x4

40kg 45 45 50 50 55 55 60kg - four reps/ side, one arm at a time.

I seem to be able to go harder on these than on SM or BB bentover row..would that be because any available oxygen/whatever is channelled to the one side, rather than spread across both sides (and 'cos the non-working side is propping up torso, rather than relying on erectors etc to hold back straight) ??

SB Crunches 3x 20 reps

Hanging Knee raises 3x 15 - started out with straight legs, but ended up taking the soft option (knees bent) from halfway thru the second set.

Glad to have abs work back on the programme, even tho abs will be grizzling later.

[Cliq]

nice going..

any reason for going feet narrower than shoulders on squats?

[teamfatboy]

Two reasons - the first and best is "Cos my trainer told me to" :nod: :grin: and the second is to work on the outer sweep more than the inners. I also do front squats, which I do with a very wide stance, almost 'sumo' - and that hits the inner quads a lot more.

[Cliq]

Two reasons - the first and best is "Cos my trainer told me to" :nod: :grin: and the second is to work on the outer sweep more than the inners. I also do front squats, which I do with a very wide stance, almost 'sumo' - and that hits the inner quads a lot more.

:nod:

i like narrow stance on legpress/hacksquats myself.. squats i normally do shoulder/just outside

[teamfatboy]

Yep, with any movement like incline, seated/lying leg press, squats, stiffleg/romanian or deadlift, you can shift the focus by moving your feet. So, if your outer quads are grizzling from last time, try a different stance. It's good to mix things up from time to time

[teamfatboy]

Tuesday 14 Apr

Weight 105.5kg...guess who ate all the pies :oops: :shock: :roll:

[Cliq]

Tuesday 14 Apr

Weight 105.5kg...guess who ate all the pies :oops: :shock: :roll:

:pfft: are you trying to cut atm?

[teamfatboy]

Not on a true cutting diet at the moment, so much as restricting carbs (insert lament about Easter here) while training for hypertrophy/strength.

Having said that, I believe I'm slowly getting leaner anyway :?

[Flamer]

Tuesday 14 Apr

Weight 105.5kg...guess who ate all the pies :oops: :shock: :roll:

Good on you TFB. I'm just to fragile to jump on the scales at the mo. Might take some pics in a couple of weeks though. Must be just about time for some update pics from you too.

[teamfatboy]

I think I volunteered to race Marky65 down the scales - think he's got about a 5kg headstart on me :oops: but wtf, if I lose weight I still win, right

[Flamer]

I think I volunteered to race Marky65 down the scales - think he's got about a 5kg headstart on me :oops: but wtf, if I lose weight I still win, right

Sure do - and that's end goal in the big picture!

[Cliq]

remember its not all about numbers/scales.... its how you look right?

[teamfatboy]

Most def' I'm not fixated on numbers, honest!

[becbec]

Well done on the cardio!

Where do you find the energy?! I'd just walk out half way through and be like naaah too hard :pfft:

[teamfatboy]

Wednesday 15th

Deadlifts 6x6

[Warm-up 2x 12x 60kg] 100 100 120 120 120 120kg - thought about going up to 130 but had PT's words on form ringing in my ears from last week, so tried to keep it clean

CG SM Press 3x12

40kg 45kg 45kg

Assisted WG Chins 3x12

12x 35kg assist, 12x 45kg assist, 12x 50kg assist. Not happy with the level of assistance, but it's something to work on :evil:

BB Curls 3x12

3x 12x 20kg....again, had PT's words echoing 'round the inside of my head, so focussed on form. Zero swing, zero hitching, etc. First time in a long time I'd done BB curls, so unsurprisingly the weight was pathetic. The good thing is, from here it can only go up!

Immediately followed by....

Spin Challenge, the only spin class the gym offers on a Wednesday...57mi, a bazillion calories (actually, around 750 cals) and up to around 88%MHR...all good.

Diet:

0600 3/4 cup oats, shake, banana, black coffee

0900 black coffee (had meeting, 0900 meal deferred)

1000 80g chook, 100g brown rice, 1x tomato, cucumber, celery, peppers

1300 50g cooked rump, 65g cooked kumara, 1x tomato, celery, cucumber

1400 Black coffee

1630 1/2 cup oats, shake

1930 80g chook, 150g boil-in-bag veggies

2230 or so 300ml liquid egg whites, 1/2 serve Weightwatchers jellymix for flavour.

[autechre]

Jeez, you're back into that cardio like a man possessed!

Nice work TFB :clap:

[biggurl27]

Well done TFB training/cardio/diet looks fab!!

[Cliq]

nice deadlifts

i see lots of people rounded their backs on this.. good to see some poeple have sense!

[marky65]

teamfatboy wrote:

Tuesday 14 Apr

Weight 105.5kg...guess who ate all the pies

If you ate all the pies, I think I got the easter bunny chocky curse.

My weight is 101.5kg.

Let the challenge begin!! :pfft:

Post weight weekly to keep the edge on.... :twisted:

[startinfromscratch]

your det/training/cardio's looking impressively dialed in mate!

well done :clap:

[teamfatboy]

teamfatboy wrote:

Tuesday 14 Apr

Weight 105.5kg...guess who ate all the pies

If you ate all the pies, I think I got the easter bunny chocky curse.

My weight is 101.5kg.

Let the challenge begin!! :pfft:

Post weight weekly to keep the edge on.... :twisted:

Absolutely :shock: :oops:

[teamfatboy]

your det/training/cardio's looking impressively dialed in mate!

well done :clap:

Thanks - it's all down to a PT who has their act together, all I have to do is follow simple instructions :wink:

Of course, the fear and dread of one day standing on stage in a speedo might also have an impact!

[startinfromscratch]

the fear and dread of one day standing on stage in a speedo

lmao! well put

[teamfatboy]

Thursday 16th

Big meeting at work all day, so no training...loadsa little pies and sausage rolls on offer all day, but I resisted :nod:

Diet

0600 3/4 cup oats, shake, banana, coffee

0900 coffee

1030 80g chook, tomato, cucumber, celery, brown rice

1300 1/2 cup oats, shake, banana

1600 50g steak, tomato, cucumber, celery, 75g cooked kumara

1830 drinkies and working dinner...soda with splash of lime, fish-an-chips with no chips, no batter and extra salad

2130 300ml liquid egg whites, 1/2 sachet jellymix for flavour

Friday 17th

The big meeting continued..and I resisted the carb-laden nibbles! and just as I was looking forward to training, discovered that some moron messed with the access to the carpark - took me over an hour to get the car out, meant I couldn't train :madman:

0600 3/4 cup oats, shake, banana, coffee

0900 coffee

1030 80g chook, tomato, cucumber, celery, brown rice

1300 300ml orange juice, shake, banana

1600 50g steak, tomato, cucumber, celery, brown rice

1900 300ml orange juice, shake, banana

2100 300ml egg whites, flavour

[runveerun]

Thursday 16th

Big meeting at work all day, so no training...loadsa little pies and sausage rolls on offer all day, but I resisted :nod:

Diet

0600 3/4 cup oats, shake, banana, coffee

0900 coffee

1030 80g chook, tomato, cucumber, celery, brown rice

1300 1/2 cup oats, shake, banana

1600 50g steak, tomato, cucumber, celery, 75g cooked kumara

1830 drinkies and working dinner...soda with splash of lime, fish-an-chips with no chips, no batter and extra salad

2130 300ml liquid egg whites, 1/2 sachet jellymix for flavour

Friday 17th

The big meeting continued..and I resisted the carb-laden nibbles! and just as I was looking forward to training, discovered that some moron messed with the access to the carpark - took me over an hour to get the car out, meant I couldn't train :madman:

0600 3/4 cup oats, shake, banana, coffee

0900 coffee

1030 80g chook, tomato, cucumber, celery, brown rice

1300 300ml orange juice, shake, banana

1600 50g steak, tomato, cucumber, celery, brown rice

1900 300ml orange juice, shake, banana

2100 300ml egg whites, flavour

Good diet TFB well done with resisting temptation-nothing is as hard to resist as temptation itself I think that's a saying!