2009: TFB's Road to Buff

[runveerun]

Saturday 27th June

Chest-shoulders

Incline Press, gayble flies, pec-dec dropset; then clean/press, side lat raise, rear delt flies and a fun shrug dropset - 6x 110kg, 8x 100kg, 16x 80kg... nice and short w/o - home in time to watch Overcoming - a great cycling movie.

Is that some sort of special fly I don't know about? Enlighten me please!

[SoaringSwine]

Saturday 27th June

Chest-shoulders

Incline Press, gayble flies, pec-dec dropset; then clean/press, side lat raise, rear delt flies and a fun shrug dropset - 6x 110kg, 8x 100kg, 16x 80kg... nice and short w/o - home in time to watch Overcoming - a great cycling movie.

Surely it can't beat the Flying Scotsman though. Easily the best cycling movie of all time. And one of my all time favourite movies too.

[teamfatboy]

gayble flies.

Is that some sort of special fly I don't know about? Enlighten me please!

It seems there's some general derision around cable flies, hence the term - but I was trying a low-pulley fly - standing upright at a double-pulley station with the pulleys at their lowest position, flying "upwards" - certainly, it gave the pecs a good workout.

[teamfatboy]

Saturday 27th Junehome in time to watch Overcoming - a great cycling movie.

Surely it can't beat the Flying Scotsman though. Easily the best cycling movie of all time. And one of my all time favourite movies too.

Overcoming wasn't as good as Hell on Wheels, just my opinion. And yes, the Flying Scotsman is an amazing story - Graeme Obree's an amazing person.

[runveerun]

gayble flies.

Is that some sort of special fly I don't know about? Enlighten me please!

It seems there's some general derision around cable flies, hence the term - but I was trying a low-pulley fly - standing upright at a double-pulley station with the pulleys at their lowest position, flying "upwards" - certainly, it gave the pecs a good workout.

oh! I thought it might have been some clever slip-of-the-tongue nick-name you were giving them! it does rhyme with cable! How did the run go???? I hear it's sunny in wellington

[1day]

just did a quick catch up on ur journal :clap: :clap: well done mate u look like ur progressing well.

[teamfatboy]

Thanks 1day, I keep on turning up, and things happen... I want to end July with some further improvement on the squats (maybe a good set at 155kg or even 160, no partials for me) and sumo deads - again looking to get clean reps out at 155 or so... and even some progress on upper body, esp shoulders (clean-and-press could hardly be LESS at the moment :roll: !).

As for the run, the weather was fine, just a little cold, but some sunshine and NO RAIN and not much wind :dancing: .... I was a shade slower than I'd hoped, but on the basis of three weeks cardio in the last six months it wasn't a surprise :grin: Still, I beat my younger brother who (how conveniently) caught a cold and didn't show up...

Just couldn't quite harden-up enough to go back to the gym tonight for biceps/abs - will fit them in tomorrow, legs on Tuesday and it'll be back into the grind...sixteen more weeks on this programme.

[runveerun]

wooho!! Go TFB!! Glad there was some sun somewhere today!! Will you get a certificate to add to the collection??

[marky65]

teamfatboy

gayble flies

Are they cable flyes done with a limp wrist then???? :pfft: :pfft:

[runveerun]

teamfatboy

gayble flies

Are they cable flyes done with a limp wrist then???? :pfft: :pfft:

I've had to go and look it up in the oh so realistic urban dictionary:

http://www.urbandictionary.com/define.php?term=gayble

[rose]

I was a shade slower than I'd hoped, but on the basis of three weeks cardio in the last six months it wasn't a surprise :grin: Still, I beat my younger brother who (how conveniently) caught a cold and didn't show up...

At least you did it man! Well done :nod:

[teamfatboy]

Yep, done it, got the T-shirt :pfft: Race number goes in this geezer's brag book - AND there was three sticks of pepperoni in the post-race goodie bag...finally, a goodie bag for the carnivore! =P~

1200+ calories, not bad for an hour's work and change.... admired the stick-boys and girls that whizzed past me on a way to their half-marathon finishes...maybe next year.

[rose]

What's next on the agenda?

[Debszie]

Congrats, you did it! And got some dried meat at the end too :pfft:

[teamfatboy]

What's next on the agenda?

The 10K was just a diversion... main goal remains to hit the training consistently and intensely, to go close to being ready for a bb comp before the last show of the year - and if I don't end up competing, then I'll have a good six months before the comps start again in '10.

After the shows in October, I might have a crack at the Round Taupo cycle challenge again in November, just for laughs. That's after the bb comps are done, so I should be lighter - and therefore faster! Oh, and maybe some strength training for a go at the 1000lb club.

Oh, and also on the agenda is paying obeisance to the Red Meat God... just cooked my beef for the week, the New World butcher will cut it nice and thick, four minutes on the george and it's done!

[rose]

obeisance to the Red Meat God

The Red Meat God is very pleased. He says you may pass go but he's keeping the $200 this time (the Chicken Meat God is behind in his rent :smackbottom: ).

Advance to Pall Mall :grin:

[teamfatboy]

Advance to Pall Mall :grin:

At least Pall Mall would be warmer than this place!

Tuesday 30th June

Legs

Highlights - BB squats, finishing with 2x 3 reps at 150kg - couldn't stretch it to six in a row without stapling myself, so I finished with six good front squats at 100kg. Walking DB lunges, 3x14, finishing with 28 reps/side with a pair of 17kg dbs. Sissy squats to fry the teardrop. Lying leg curls, then db stifflegs - 1x 12x 40s, 1x 10x 45s and 1x 6x 51kgs.

Ran out of time before calves, they'll keep til later

Diet

0600 - ps, black coffee, creatine

0800 - working breakfast, black coffee, 3/4 cup muesli, 2 eggs, 2x bacon

(the muesli was in lieu of the 3/4 cup oats at 6pm, and the eggs and bacon were in lieu of my normal 0930 80g chook, 100g rice and veggies. Not ideal, but it was a working breakfast, I had to be there - and it's not like I could have whipped out my tupperware while everyone else ate off posh plates)

1230 - 50g beef, 65g kumara, capsicum, cucumber, tomato, celery

1600 - pwo creatine

(workout)

1800 - 50g beef, capsicum, cucumber, tomato, celery

still to come - one more ps, 300ml oj and a banana, and then a casein shake, zma, before sleep.

[teamfatboy]

obeisance to the Red Meat God

The Red Meat God is very pleased. He says you may pass go but he's keeping the $200 this time (the Chicken Meat God is behind in his rent :smackbottom: )

You see, that's the trouble with minor deities, they're so damn fickle! :-$ I've already sacrified twenty bucks worth on the Alter of the Chicken Meat God (burnt offerings, left them on the george too long :grin: ) and now I suspect the Divine Tuna-fish almighty is feeling neglected.

[rose]

burnt offerings, left them on the george too long

LOL! It's payback baby! :pfft:

Don't mess with The Red Meat God 8)

[teamfatboy]

Wednesday 01 July

Back-triceps

Sumo deads, finishing w/6 at 150kg; wide-grip t-bars finishing w/8 at 55; cg chin-up dropset - 2 unaided, 5/7/10 with increasing assist :oops:

DB kickbacks, 12x 7, 12x 10, 12x 12kg; BB skulls 12x 25, 12x 30, 10x 35kg; CG press dropset 10 each at 35/30/25kg

Cardio - 40min HIIT - 2m warm-up, 8m 30s on/off; 10m 60s on/off; 10m 30s on/15 off; 10m 45s on/ 15 off - 615 cal.

Listened to all the advice about chins, decided that since I was doing WG row, CG chins might hit differently, managed to tap-out two unaided chins, which is a start.

[runveerun]

2 unaided chin ups thats pretty bloody good TFB!! I dream of the day I can do that!!! :clap: :clap: Well done!!

[marky65]

:ditto:

I guess the only way to get good at them is to do them though. I should do them....just don't though. They are on the to do list.... :twisted:

[teamfatboy]

It's the discussions elsewhere - they laid out the logic of it and beat me into submission.

And, it's like benching bodyweight - grabbing the bar and grinding out a set of chins is on my list of "must-do" benchmarks. One day, one day....

[rose]

Listened to all the advice about chins, decided that since I was doing WG row, CG chins might hit differently, managed to tap-out two unaided chins, which is a start.

Nice start 8)

WTTC TFB :pray:

[teamfatboy]

Gonna have plenty of time to work on my chin-ups and upper-body strength....slipped on damp marble pavers yesterday, sprained ankle and banged-up knee :evil:

I can walk on it (just), but I can't really put any serious load on it for a while.... :boohoo: :gunfire: