2009: TFB's Road to Buff

[teamfatboy]

Two words: no-oh! :grin:

Thursday 28th May

SM Narrow-strength squats 7x4

[Warm-up 2x 8x 60kg] 80 80 90 90 100 100 110kg

Good deep form - pretty much to parallel.

SM shoulder press 7x4

30kg 35 35 40 40 45 45

These felt good - starting to really work hard on the 45s, esp with the 1s hold at the bottom, bar touching clavicles making it harder to get the drive out of the hole.

SM Bentover row 7x4

40kg 60 60 70 60 60 60 - was starting to shrug, so dropped the weight for form.

[teamfatboy]

Oh, and the programme's stepping-up too... on to a four-day split, with loadsa HIIT cardio. Leg day looks like fun - three quads, two hams and one calves - but the calves is a single 50-rep set. I can almost feel the burn already :shock:

With that, and scrupulous dieting, might have a fun winter in the gym :nod: :jive: :dancing: :phear:

[startinfromscratch]

tfb, you needa post some recent pics, you work too hard to have not made some wicked progs! i only hope my upcoming dieting is as succesfull as your program!

:protest: :protest: :protest: :protest: :protest: :protest: :protest: :protest: :protest: :protest: :protest: :protest: :protest: :protest: :protest: :protest: :protest: :protest: :protest: :protest: :protest: :protest: :pfft:

[laurasaur]

Oh, and the programme's stepping-up too... on to a four-day split, with loadsa HIIT cardio. Leg day looks like fun - three quads, two hams and one calves - but the calves is a single 50-rep set. I can almost feel the burn already :shock:

With that, and scrupulous dieting, might have a fun winter in the gym :nod: :jive: :dancing: :phear:

picspicspicspics

[runveerun]

Yay progress pics TFB!!! go on!! :protest: :protest: :protest: :protest: :grin:

[autechre]

...and one calves - but the calves is a single 50-rep set. I can almost feel the burn already

Uhm... ouch. I did 3x20 calf raises the other day & that hurt like hell. 6x20 is crippling though & not recommended :grin:

[teamfatboy]

Yep, I did a 100-rep standing calf raise three or four weeks back - got to 49 before I had to pause, and made up the remainder in lumps of 15 or so...

Why is the weights floor up a flight of stairs ? :roll:

[teamfatboy]

Friday 29 May

Gave day 1 of the new 4-day split a preview

DB incline bench press 3x 12 +/-

[Warm-up 1x 12x20kg e/s] 12x 30s, 10x 30s, 10x 30s...

Whoa - this is going to be interesting. The goal is to get out ideally 12, but at least 6 reps, in each of the three sets, theoretically upping the weight each time, and with 60s rests between sets. Guess I started out a little heavy :oops:

DB Flat bench Flies 3x 12

12x 22s, 12x 20s, 12x 20s

Not so bad, feeling for the muscle connection - and trying desperately not to have to go below the 20s.

Pec Dec - 30-rep dropset

12x 49kg, 10x 42kg, 8x 35kg

Clean and Press 3x 12

12x 22.5, 12x 22.5, 10x 25....wobbly :shock:

Side Lat raise 3x 12

12x 7kg e/s, 12x 7, 12x 8s

Bentover reverse flies 3x 12

12x 7kg, 12x 8, 12x 8

Tried to keep the 1s holds at full contraction, but at the end of each set that wasn't going to happen.

SM Shrug - 30-rep dropset

15x 50kg, 10x 40kg, 10x 30kg. Will have to load the bar with smaller plates to reduce the gaps - and I think I can probably start heavier.

When I go live with this programme on Sunday, that's going be followed by 40min HIIT. Given that it's two hours later, upper body's toasted, CNS hammered.

Impressions - having done low-reps, high-weights, moving back to higher reps/ lower weights is going to shock the system, which is good. It'll take me a bit of experimenting to figure out where to start, but that's all part of the fun :nod: :grin:

[runveerun]

Shocking the system is great sudden changes seem to happen almost immediately! I don't seem to be able to see your progress pictures on my computer? hint hint

[teamfatboy]

Thank goodness for reliable firewalls and content filters hehehe those pixels shall NEVER escape into the wild!

[runveerun]

Thank goodness for reliable firewalls and content filters hehehe those pixels shall NEVER escape into the wild!

hee hee I don't think our pestering is working somehow! Oh well only another couple of weeks till mandatory pics for the comp!

[Luigi]

fair enough for not wanting to post up pics, well see them soon enough ay :wink: i may have missed it but whats your current weight/bodyfat estimate ?

[teamfatboy]

Currently around 108 @ 25%..oh the shame :grin:

I reckon I've seen some changes in shape/ definition, but that's just the 'magic mirror'

...and yes, when the comp kicks off I'll have little choice but to post 'em up :shock: :pfft:

[teamfatboy]

Sunday 31 May

Legs

Leg extension stack 1x30 at 45kg

BB Squats 3x12

100kg, 120kg, 130kg

Having learned the lesson from Friday, wasn't about to start too heavy...still reasonably happy with finishing at 12 reps/ 130kg. Gives me something to beat in future, anyway!

Walking DB lunges 3 laps (eq 28 reps per leg per lap)

Two sets with 2x15kg dbs, last set with 2x12s to avoid the fail

Sissy Squats 3x12

First two sets with 10kg plate, last set with 20kg plate.

Lying Leg Curl 3x12

40kg, 45kg, 50kg - maintaining 1s squeeze at top of contraction proved 'interesting'

DB Stifflegs 3x12

25kgs e/s, 30kg, 35kg e/s

Standing Calf Raise 1x50

This shouldn't have been a drop-set, but that's what it turned into - after 18 reps at 133kg, 12x 124, 10x 115 and 10x 106kg.

Cardio - 40m elliptical, Hill-Plus routine... 7km, 620cal.

[runveerun]

That's a solid leg workout and then 7km cardio! 8) Fantastic stuff! :clap:

[teamfatboy]

Thanks Vee - it's days like this I curse the three-story house I live in, tho!

Still trying to workout if I want to do the HarbourCapital 10k - based on that cardio, I might...based on today's weather, I might not... :doh: :shrug:

[runveerun]

Thanks Vee - it's days like this I curse the three-story house I live in, tho!

Still trying to workout if I want to do the HarbourCapital 10k - based on that cardio, I might...based on today's weather, I might not... :doh: :shrug:

When is it? You'd be sweet if you are already running 7km, it's easier running in the cold and rain as you don't get so hot, the sun zaps your energy! As long as you keep moving you'll be warm! DO IT!!! :nod:

[laurasaur]

I agree, do it 3 more kms will be sweet, its the first 5 that are the hardest I reckon anyway

[teamfatboy]

Thanks for the encouragement, folks

It's a month away, I've done it twice - once in the rain, once in cold-sunny conditions, gave it a miss last year but reckon I could go faster, not so much 'cos I'm fitter but because I've learned more about my limits.

I'll be talking to my PT - don't want to get offside or let it interfere with my main plans...with the latest progrm review, cardio just got increased to 3x 40min sessions, so I reckon I can substitute a sub-60min 10k run for one of those.

It's a nice flat course - from the Caketin around the waterfront and back... the worst part is rounding Point Jerningham and seeing the Caketin in the far away distance :grin: and with Wellington's winds, it seems you get a headwind both ways :shock:

[teamfatboy]

Tuesday 2 June

Back and Triceps

Sumo Deadlifts 3x 12

[Warm-up 12x 60kg] 80kg 100 120 (failed at 10)

T-bar row 3x 12

40kg 45kg 50kg (failed at 9)

Assisted chins - 1x20

5 at -30kg, 5 at -40kg, 10 at -50kg... back was absolutely mulletted by this point.

Kickbacks 3x12

10kg, 12, 12

EZ-bar skullcrushers 3x12

17kg, 22, 24.5kg

CG Press 1-30 rep dropset

20x 30kg, 10x 27.5kg - started too light, got to 20 reps before triceps finally gave in.

Cardio - 40m HIIT intervals on the treadmill at 1.0 incline. This was a killer... after a couple of minutes warm-up, it was into intervals of 6kph/ 10kph for 30s, then 45s, then 6kph/12kph for 45s. :pale: And absolutely gutted, only 5.25km and 550cal to show for it (at least according to the read-out on the treadmill). Wah! But that's OK, I can only get faster and longer from here!

[teamfatboy]

Jeepers - MAJOR DOMS from that leg w/o on Tuesday. Living in 3 story house ain't no fun!

Thursday 11th

Biceps and abs

BB curls 3x12

[Warm-up 1x 12x 10kg] 15kg 20kg 22.5kg

Cable Curl 3x 12

12.5kg 20kg 25kg

Concentration curl 3x12

10kg 10kg 12.5kg finished with forced negatives again

SB Crunches 3x20

Decline Single Knee Raises 3x8 - man that hits the TA :pale:

Cardio - 40m Treadmill intervals, top speed in 60-90s bursts up to 15kph, 5.5k, 580cal...

Diet

0600 3/4 cup oats, ps, creatine, trib, vit, zma, black coffee

0830 Black coffee - double-double long black w/extra shot.

0930 80g chook, cucumber, pepper, celery, tomato, 100g brown rice

1300 300ml OJ, ps, 125g banana

1600 50g beef, 65g kumara, cucumber, pepper, celery, tomato

1745 PWO creatine

1930 300ml OJ, ps, 125g banana

2145 10 egg whites, ZMA

[runveerun]

21's!! My arms hurt just thinking about those!!

Mind over matter with the man flu! Just fight it off with a big stick!!

[startinfromscratch]

f*cken manflu! im about to drag my snotnosed,carb-deprived arse for a back sesh... i fell your pain! im taking sudafed and berocca, the sudas seem to be working well mate.

dunno how the sudafed superpump combo will go :shock: :pfft:

[teamfatboy]

Saturday 6 June

DB incline bench press 3x 12 +/-

[Warm-up 1x 12x20kg e/s] 12x 25s, 13x 30s, 10x 30s.

DB Flat bench Flies 3x 12

12x 17s, 12x 20s, 12x 22s

Started lighter, managed to keep the form fair-enough thru the last rep

Pec Dec - 30-rep dropset

6x 49kg, 6x 42kg, 8x 35kg, 10x 28kg

Clean and Press 3x 12

12x 22.5, 12x 25, 12x 25..

Side Lat raise 3x 12

12x 7kg e/s, 12x 7, 12x 8s

Lying Rear delt raise 3x 12

12x 7kg, 12x 8, 12x 9

SM Shrug - 30-rep dropset

10x 80kg, 20x 60kg. Turns out I still started too light...

Cardio - 40m HIIT on the treadmill, 5.6k, 550cal. Started out with a jog of 6.5kph, run of 10kph for 60s on, 60s off, for ten minutes, then 90s on, 60s off for ten minutes, 120s on, 90s off for ten minutes and then at the end I turned up the power, with 30s jog, 30s sprint at speeds up to 15kph. Poor treadmill's probably more knackered than I am :grin: :grin:

[teamfatboy]

Sunday 7 June

Back and Triceps

Sumo Deadlifts 3x 12

[Warm-up 12x 60kg] 100kg 120 130kg (9+3)

Bentover BB row 3x 12

40kg 60kg 70kg

Assisted chins - 1x20-rep set

0.5 unassisted then 5 at -30kg, 5 at -40kg, 10 at -50kg...

I am going to push these to unaided and then ballasted, if it freakin' kills me!

Kickbacks 3x12

12kg, 12, 15

EZ-bar skullcrushers 3x12

22kg, 25, 25kg

CG Press 1-30 rep dropset

20x 30kg, 10x 27.5kg

Cardio - 40m HIIT intervals on the treadmill at 1.0 incline. Same drill, jogging at 6.5kph, intervals at 10kph, first 60s, then 90s on/off, and in the last ten minutes, pushing the speed/power up 12.5, 13, 14 and finally 15kph in 30s on/30s off intervals. HRM's playing a tune when I exceed 85% (which was quite a lot towards the end!)... but that's ok :grin: