2009: TFB's Road to Buff

[teamfatboy]

Thanks Vee... the aromas were probably enough calories in themselves =P~ but at least they won't slow me down :grin:

[gazza]

nice eats mate, great effort at resisting the temptation of food that tastes like food :pfft:

i'm in the process of helping a mate with a fat loss diet, just trying to give him some guidelines really, finding your journal very usefull.

[Flamer]

Your a freakin legend!! I have NO ability to resist temptation!

Big ups to you! :clap:

[teamfatboy]

Your a freakin legend!! I have NO ability to resist temptation!

Big ups to you! :clap:

nice eats mate, great effort at resisting the temptation of food that tastes like food :pfft: i'm in the process of helping a mate with a fat loss diet, just trying to give him some guidelines really, finding your journal very usefull.

Thanks very much folks. Actually, i'm finding the food plenty tasty enough, and filling enough (esp if the abs are sore from a good hard workout!)

Saturday 18th

Was hoping to train, but chores got in the way. Still, I'll count shifting a cord (1.8 cubic metres) of firewood up a flight of stairs and under the house for the winter as a combination of weights and cardio!

I think I'm getting a cold or the flu :evil:

Diet

0800 - shake, black coffee, two dry slices molenberg

1030 - americano from my fav saturday morning cafe, and a chocolate chippie as bad carbs for the dat

1300 - 50g beef, tomato, cucumber, celery

1500 - 50g beef, tomato, cucumber, celery

1830 - 50g beef, 2 microwave 'steam-in-bag' veggies yum

2100 - 300ml egg whites, flavouring.

[Small]

50g beef meals?!? waaaat.

[teamfatboy]

's a single-serve of protein.. 100g raw, grills down to 50g cooked. Done right, it's enough :nod:

And yes, l now have a cold....right before a works trip :evil:

Still, at least cold-and-flu 'supplements' are legitimate :grin: - I can't imagine how anyone could walk into a shop and ask if they stock "horny goat weed" :pfft:

[teamfatboy]

Sunday 19 April

No training on Sunday, felt like drek all day 'cos of the head cold... and decided rest was the prudent option.

Same today... the only lifting will be the Vicks 44 and the "Night-and-Day" caps!

Back into it after trip away - Flamer's desire to deadlift is motivating me to keep going - and so's Marky65 with his consistency and commitment!

[biggurl27]

Ooh you poor wee thing, hope you get better soon. Seems to be a lot of people getting sick at the moment.

[teamfatboy]

Tuesday 21st - no work-out, just weigh-in, 105.4...near as damn the same weight... :-s

[marky65]

At least its not a gain though :nod:

I will be doing mine tomorrow :pray:

[runveerun]

Get better soon TFB!!! :nod:

[teamfatboy]

Did I mention I looooooove the cold medicine. Makes it kinda hard to pay attention in meetings, tho!

Body's enjoying the break from intensity - I'll be hitting it hard from Saturday.

[1day]

Did I mention I looooooove the cold medicine. Makes it kinda hard to pay attention in meetings, tho!

ahahaahaha im with u there dude :pfft:

[teamfatboy]

Wah! this cold or flu sux big-time. No training all week, not just 'cos of the flu but also being mega-busy on the road.

Back into it tomorrow - honest!

[runveerun]

Wah! this cold or flu sux big-time. No training all week, not just 'cos of the flu but also being mega-busy on the road.

Back into it tomorrow - honest!

Lots of things going around at the mo, my husband has 'man flu' at the mo I hoping I don't get it!

Get better soon TFB!!!

[Flamer]

Ah man - sucks ass being sick. At least your one of the considerate people and don't go to the gym while your sick to spread it round!

Makes me sooo paranoid these days when people cough in the gym. I hate being ick!

[teamfatboy]

Sunday 26th April

Back into it

Narrow-Stance SM Squats 7x4

[Warm-up 2x 12x 40] 100kg 100 110 110 120 120 130kg

SM Overhead Press 7x4

40kg 40 45 45 50 50 50kg

DB single-sided row 7x4

40kg 50 50 55kg 55 55 55kg

Standing Calf raise 3x12

3 sets of 12x 142kg. Shouldn't have read Android's log, tried that upper/ lower mix, burnies :grin:

[runveerun]

Yay back with avengance!! :clap: Android is a good influence huh!

[teamfatboy]

You bet... learning heaps :nod:

Feeding in the cardio, hitting the spin classes again tomorrow \:D/ TFB's a happy camper. Of course that may change when I start the early-AM cardio on an empty tum :pfft:

[teamfatboy]

Monday 27th April

Cardio - spin bike.

5m warm-up, 10x intervals of 1m on, 2m off standing/ out of the saddle, 10x intervals of 1m on, 1m off, this time in the saddle, 5m cool-down. 727cal off Polar HRM.

Was aiming for the lunchtime spin class, but that just sailed by while I was chained to my desk...still, made it, ground out the time. The side effects of the cold were still there, seemed to hit high % max hr too easily, but that's prob to be expected.

[Goddess78]

Swiss Ball - I'm told doing db rows that way, rather than off a bench, causes you to tap into the core to maintain stability. I've done them off the bench too - but the gym's getting busier.

I'll be getting a form-check on the actual row, in case I'm cheating, but yep, I'm quite happy with them. My back's a weak point, so I'm going to be hitting it hard, consistently.

Hi - just curious - can you explain this move? how do you do it with the swiss ball? :-s

[teamfatboy]

Swiss Ball - I'm told doing db rows that way, rather than off a bench, causes you to tap into the core to maintain stability. I've done them off the bench too - but the gym's getting busier

Hi - just curious - can you explain this move? how do you do it with the swiss ball? :-s

Sure - doing them on a bench, you prop your upper body with the non-working arm, also use non-working knee on bench, leg on working side on floor, off to one side, kinda like this.

On the Swiss Ball, wedge the ball against the floor, prop your upper body right in the centre of the ball as it faces you...not the actual top of the ball, but so's a straight line through your arm would go through the centre of the ball. Brace both feet squarely on the floor, make sure non-working arm is NOT locked, and pull!

Hope that makes sense? The logic is that it makes you work the core stabilising muscles a lot more.

[teamfatboy]

Tuesday 28th April

105.6kg...but I "feel" leaner - does that count?

SM Front Squats 6x6

[Warm-up 2x 12x 40kg] 70kg 70 80 80 90 90 and then a bonus set, tried for 6x 95kg, only got 2x sets of 3. I'll claim the PB when I can knock out a set of six, but the overall weight's up on last time so 's all good.

Seated DB Press 5x10

15s 15s 17s 17s went for 20s but failed at 6reps, finished with 17s :evil:

Seated CG Row 5x10

63 63 77 70 70...couldn't keep the form after the first set of 77s.

Bench Knee Raises 3x20...I think I found my lower abs..managed to get the mind-muscle connection going. The muscles didn't like that too much at all!

Then had some time to spare, so threw in some HS Pullovers 1x 10x 40kg, 4x 10x 80kg. The last set was a little hard...but I didn't need the bucket :shock:

[runveerun]

Tuesday 28th April

105.6kg...but I "feel" leaner - does that count?

Yep!! It's prolly all muscle that's why!! How you feeling today?

[teamfatboy]

Did I mention I looooove Lemsip n Throaties n Night-n-Day? Coming right, I think :nod:

Happy with the front squats - except that I can't stop the SM safety catches from rotating...the bar rolls slowly downwards, and by the 4th or 5th rep, the catches are snagging on the descent :evil: and thumbs are getting trapped underneath the bar

Back's got a slow burn building after those CG cable rows....gonna be fun in the morning :grin: