2009: TFB's Road to Buff

[runveerun]

I feel the same way about chin ups I stand in awe of the guys doing them unassisted at the gym! One day we'll get there!! :pray:

[poos_n_wees]

Nice deads TFB :clap:

[teamfatboy]

Tuesday 9 Jun

Legs

Leg extension stack 1x30 at 45kg

BB Squats 3x12

100kg, 120kg, 130kg

Wasn't firing today, only made 9x 130kg - :madman: the tenth rep, something was def gonna give (either that or I really was seeing stars!)

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

Two sets with 2x10kg dbs, last set with 2x12s.

Glutes on fire... but much better form.

Sissy Squats 3x12

Made myself harden-up...lit a nice fire on them by hammering the form. Ow!

Lying Leg Curl 3x12

40kg, 45kg, 50kg - with good one-second contractions

DB Stifflegs 3x12

30kgs e/s, 40kg, 51kg e/s

Now that was hard... the closest in a long time I've come to needing the bucket. O.M.G. But hey, next time I'm onto 55kg e/s

Seated Calf Raise 1x50

20 reps at 50kg, 6 reps at 45, 7 reps at 40, 10 reps at 30 (couldn't organise the plates to get 35kg in) and final seven at 25kg.

Cardio - 40m elliptical, Heart-rate-Plus routine... 7km, 480cal. Freakin cardio numpties...hogging all the treadmills. The program I picked on the only free cardio gear (an elliptical), I found out it wouldn't let me go hard enough, kept nagging me to slow down, n by then I was too far in to change-up. :evil:

Diet (all meats cooked-weight, eq 100g raw in all cases)

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

0800 black coffee

0900 80g chook, 100g brown rice, tomato, cucumber, pepper, celery

1300 50g rump, 65g kumara, tomato, cucumber, pepper, celery

1600 50g rump, tomato, cucumber, pepper, celery

1630 PWO creatine monohydrate

1900 300ml OJ, ps, banana

2130 10 egg whites, ZMA

[Debszie]

Have u done the 10k yet? I did it about 3 years ago, nearly died, but got a great finishing shot and a free banana at the end!

[teamfatboy]

The 10k's at the end of the month... which is why the lack of free treadmills ticked me off...I was using it to lift my performance.

Yep, the free bananas are good, eh! The first time I did it, joy of joys there was a free Whittaker's Peanut Slab in the grab bag too.. I didn't know whether to eat it or frame it (well, of course I knew what to do with it :grin: )

Plus, this year my younger brother's doing it too, and a few folks from work, so it's a nice way :doh: to spend an hour on a cold Sunday morning.

[marky65]

That looked one mean workout...... :twisted:

Have you got the pix done for the first set??

6 days to go!!!!!! :pfft: :shock:

[teamfatboy]

Yep, mean it was... and no... not yet. Gonna try my antique digital camera, see how it does - it's either that or phone-cam.....

[autechre]

Holy crap, thats a hell of a leg workout! They must have been burning after that! :shock:

I can fully understand the cardio bunnies hogging equipment. There seems to be an endless supply of people who like casually peddling/walking for 30 minutes on level 1 :evil:

[rose]

and a few folks from work

You like your work colleagues enough to spend time with them away from the orifice? :shock:

What is this, the Twilight Zone? :pfft:

[teamfatboy]

No, I like 'em 'cos they might be slower than me :grin:

Of course, if I'm slower than them, :evil: :twisted: :shock: :pale:

[marky65]

Just slip some laxatives into there food before the run TFB....that will see you home and hosed... :pfft: :pfft: :twisted:

[Debszie]

mmmmm peanut slab mmmmmmmmmmmmmmm

[teamfatboy]

mmmmm peanut slab mmmmmmmmmmmmmmm

And IF I do the comp, you'll be able to see exactly where it went :oops: :grin:

Jeepers- the DOMS rocked-up in my legs this arvo...calves, hams, glutes, the full set. Working in a tower block has never seemed like less fun! O.M.G - guess I should have known I'd hit them hard when I was doing the 'John Wayne' walk down the stairs to get my ipod before doing cardio....

As for the 10K, um... what was I thinking when I trained my legs so hard?

[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

[teamfatboy]

Saturday 13 June

Back and Triceps

Sumo Deadlifts 3x 12

[Warm-up 12x 60kg] 12x100kg 12x 120 7x140 and a further 3 :dancing:

T-bar row 3x 12

40kg 45kg 45kg

Assisted chins - 1x20

5 at -30kg, 5 at -40kg, 10 at -50kg...

Kickbacks 3x12

12kg, 12, 15

BB skullcrushers 3x12

22.5kg, 25, 27.5kg

CG Press 3x12

12x 27.5, 12x 35, 12x 40kg - this shoulda been a single 20-rep dropset but I forgot...

Cardio - was a freakin' non-starter :madman:

Tried the treadmill, but left knee was bitchin' horribly every time I started a hi-speed interval. Swapped to the elliptical, nope, no better. Knee wasn't any better on the cardio bike, so I'll take that as a hint to rest it, and tomorrow I'll tough it out on the spin bike.

[Debszie]

Hi there

Sorry I havent yet learned how to get into my inbox unless there's that message up the top saying "you have 1 new message"...yes please I would love the contact details of the nutritionist, you can pm me with them if you want, thanks again :grin:

[teamfatboy]

Heya Debs

Up the top there's a tab 'Forum Tools' > 'Private Messages'

I'll get those details for you.

Cheers

[teamfatboy]

Sunday 14th

Biceps and abs

Incline DB curls 3x12

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

Standing BB Curl 2x 21s

2 sets, both 20kg

Concentration curl 3x12

10kg 12kg 12kg finished with forced negatives again

SB Crunches 3x20

Single Knee Raises 3x12

Cardio - 40m Spin Bike intervals, first 10m 30s on/off, 2nd 10m 60s on/off, 3rd 10m 30s on/off, and 4th 10m, 60s on/off. 550 cal

Diet

083 3/4 cup oats, ps, creatine, trib, vit, zma, black coffee

1130 80g chook, cucumber, pepper, celery, tomato, 100g brown rice

1300 80g chook, 65g kumara, salad

1600 80g chook, PWO creatine

1800 300ml OJ, ps, 125g banana

2100 casein shake, whites, ZMA

[poos_n_wees]

Sumo Deadlifts 3x 12

[Warm-up 12x 60kg] 12x100kg 12x 120 7x140 and a further 3 :dancing:

:dancing:

[startinfromscratch]

Concentration curl 3x12

10kg 12kg 12kg finished with forced negatives again

negs to finish curls, awesome! ive just started doing this, its a killer eh! :clap:

[Mr_Krabs]

Concentration curl 3x12

10kg 12kg 12kg finished with forced negatives again

negs to finish curls, awesome! ive just started doing this, its a killer eh! :clap:

Yeah cheers boys, I learnt this off both of you and cant believe I never thought of it before, savage pump!

[teamfatboy]

Tuesday 16 Jun

Legs

Leg extension stack 1x30 at 45kg

BB Squats 3x12

100kg, 130kg, 140kg

Better, better...turns out, PT sez the last set really should be only "more than six" reps...so I turned it up, nailed eight clean reps, rested 15s and got 4 more out... looks like at least 145 next time !

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

Two sets with 2x10kg dbs, last set with 2x15s.

Again, turned up the noise for the last set...ouch!

Sissy Squats 3x12

Fixed the form again :oops: learned how hard they really are :shock: :pale:

Lying Leg Curl 3x12

45kg, 55kg, 65kg - for nine good reps with contractions at max curl.

DB Stifflegs 3x12

12x 42kgs e/s, 12x 45kg, 3+6 x 55kg e/s

Graduated to the new 'big boys weights', so big they just live on the floor...managed three clean reps before I lost my grips, hardened-up and knocked out a further six.

Seated Calf Raise 1x50

12 reps at 50kg, 12 reps at 40, 13 reps at 20, 7 reps at 20 and had to finish at only 10kg :doh: gotta stop going so hard at the start.

Cardio - 35m spin-bike - had to cut it short by 5 min, only 460 cals, but it was either that or find an iceblock on the street when I picked up the missus after work.

Diet (all meats cooked-weight, eq 100g raw in all cases)

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

0800 black coffee

0900 80g chook, 100g brown rice, tomato, cucumber, pepper, celery

1300 50g rump, 65g kumara, tomato, cucumber, pepper, celery

1545 PWO creatine monohydrate

1800 50g rump, tomato, cucumber, pepper, celery

1900 300ml OJ, ps, banana

2130 10 egg whites, ZMA

[startinfromscratch]

mean squats dude!!

question - what do you think re- carb cyclying? ive done a bit of reading into it, wondering if i would benefit from something like one day a week with moderate/high carbs? atm i have the same carbs everyday (total 1 cup oats, 1.5 cups rice). any thoughts/tips mate?

[SoaringSwine]

Huge squats TFB! A powerlifting competition is surely beckoning you end of this year... say in November.

[teamfatboy]

mean squats dude!!

question - what do you think re- carb cyclying? ive done a bit of reading into it, wondering if i would benefit from something like one day a week with moderate/high carbs? atm i have the same carbs everyday (total 1 cup oats, 1.5 cups rice). any thoughts/tips mate?

Um...I quite like it - it's a three-day-low, one-day-high rotation, adjusted so that I end up with a low-carb day, a 'training day' (low carbs with a bit extra to get me thru training) and a high-carb day... certainly, as it is currently I rarely get hungry, seem to be making inroads on the %bf and my lifts don't appear to be suffering.

So, yeah it'd be worth considering. But it should be done as part of a plan...for me (100kg with high %bf), a low-carb day still has 100g brown rice, 130g kumara and two serves of oats (3/4 and 1/2 cup respectively), along with whatever's in the odd banana and fresh veggies.