2009: TFB's Road to Buff

[gazza]

nice going tfb. looks like the recovery is nearing an end.

if they're smacking you, you get to smack them too! and that can be very satisfying :twisted: :grin: just got make sure you get more in thatn them and make 'em count :nod:

[poos_n_wees]

Sumo Deadlifts - warmed up with 15x 60kg, then into the reps that counted... 12x 100kg, 12x 120kg, 10x 140kg...and, then 'cos I was feeling good and someone gave me the simple advice "Be Positive", finished off with a bonus set of 4x 160kg off the floor PB :dancing: :jive:...

4x160kgs!! NICE

[teamfatboy]

Saturday 11 July

Chest-shoulders

Incline DB press, finishing with 30s; flat flies, finishing with 25s, and a 30-rep pec-dec dropset. Then clean-and-press, side raise, rear flies and 30-rep bb shrug dropset - 10x 120kg, 10x 100kg and 20x 80kg...got a bit carried away there

Cardio - same formula as before, got a bit distracted by the TV in the gym, so didn't wind-up quite so hard so fast, 40m, 542 cal.

[teamfatboy]

Sunday 12 July

Biceps/abs

Nothing remarkable - low-pulley curls, bb 21s, concentration curls, then SB crunches and decline single leg lowers. Cardio - 40 min HIIT, 546 cals. Helluva way to keep warm tho... even when it's only 7 degrees and hosing down outside!

[teamfatboy]

Tuesday 14 July - Bastille Day, Vive La France :dancing:

Legs (no dancing after this w/o :grin: )

BB Squats [warm-up 15x 60kg] 12x 110, 12x 130, 8x 150, 2+2 155kg

SM lunges - 12 e/s x 50kg, 12 e/s x 70kg, 12 e/s x 90kg

Sissy squats 3x 12

Lying Leg curls 12x 50kg, 12x 60kg, 8x 70kg

DB Stifflegs 12x 40kg e/s, 12x 45kg e/s, 8x 55kg e/s

Seated Calf Raise 50-rep dropset 10x 50kg, 10x 45kg, 10x 40kg, 10x 35kg 8x 30 :madman: so cracked out another 12x 25kg for a 60 rep set.

Abs - 3x 20 SB crunches for good measure.

And that's all for today!

[teamfatboy]

Wednesday 15 July

Back and triceps

Sumo deads [warm-up 15x 80kg] 12x 120kg, 12x 140kg, 8x 150kg....tried for 160, but I couldn't safely pull it.

T-bar row 12x 40, 12x 50, 10x 50

Assisted chins...30-rep dropset, varying assist.

Kickbacks w/twist: 12x 7kg, 12x 9kg, 12x 10kg

SM CG Press: 12x 25, 12x 30, 10x 35kg

Incline BB Skulls - 30-rep dropset: 10x 30kg, 12x 27.5kg (too easy) 12x 32.5...now the pump turns up!

Cardio - 40m HIIT on spin bike per pattern, 566cal.

Diet

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

0800 - black coffee - Fuel dark =P~

0930 - 100g rice, 80g chook, 2/3 tomato, capsicum, celery, cucumber

1100 - black coffee

1300 - 65g kumara, 50g beef, 2/3 tomato, capsicum, celery, cucumber

1545 - 50g beef, 2/3 tomato, capsicum, celery, cucumber

1600 - PWO creatine

1800 - post WO: 300ml OJ, banana, PS

2100 - casein shake, trib, zma.

The difference between last week's deads and this one could be a number of things - being too close to last night's leg wo, being on a lower-carb day (last week, back was on high carb day), or the fact that I raised the base set... last week I started with 12x 100, this week it was 12x 120... but there's always next week to do better

[runveerun]

Fuel dark? Is this some kind of yummy thing???

[teamfatboy]

Fuel - only the best little coffee chain in Wellington (and, how conveniently, right outside my building)

Dark - their new dark-roasted coffee beans.

Fuel Dark - five shots of liquid coffeeholic paradise in a cup =P~

Something to look forward too \:D/

[runveerun]

Fuel - only the best little coffee chain in Wellington (and, how conveniently, right outside my building)

Dark - their new dark-roasted coffee beans.

Fuel Dark - five shots of liquid coffeeholic paradise in a cup =P~

Something to look forward too \:D/

OMG that sounds amazing! That would keep me going for awhile! Ooooo I'm SO looking forward to moving!!!

[autechre]

Fuel - only the best little coffee chain in Wellington (and, how conveniently, right outside my building)

Dark - their new dark-roasted coffee beans.

Fuel Dark - five shots of liquid coffeeholic paradise in a cup =P~

Something to look forward too \:D/

Fuel is my other home :grin: The dark blend is yumm.

Got one outside the office & one over the road.

[teamfatboy]

There's a Mojo up the road from me too...and I saw in the paper the Baker from the old Konditorei Aida (splendid Austrian? bakers, used to be in Cuba St) do the baked goods for Mojo.

So, sometimes I'll go up there and just stare, and stare, and stare =P~ :naughty:

[teamfatboy]

Sunday 19th

Chest-shoulders

Pecdec dropset 30-reps - 10x49, 10x 42, 10x35

Incline DB press [warm-up 17s] 12x 20, 12x 25, 12x 28s

Flat Flies 12x 17s, 12x 20s, 12x 20s.

Clean and press 3x15s ...all just 20kg :pale: but done right :nod:

Side lat raise - 30-rep dropset 10x 8, 10x 7, 10x 6s

Rear delt flies 3x 12, 6s, 7s, 8s

BB Shrugs - 30rep dropset 8x 120kg, 10x 110kg, 12x 100kg

Cardio - 40min usual HIIT on the spin bike, 600cals.

Programme got re-jigged, instead of 3 sets of 6-12, aiming to fail at around six reps of the last set, it's now straight-12s, or (in the case of clean-and-press) straight-15s. O.M.G. If someone had put the winning Lotto numbers for next week at eye level in front of me right now, I swear I could not reach them :grin:

[jono]

Sunday 19th

Chest-shoulders

Pecdec dropset 30-reps - 10x49, 10x 42, 10x35

Incline DB press [warm-up 17s] 12x 20, 12x 25, 12x 28s

Flat Flies 12x 17s, 12x 20s, 12x 20s.

Clean and press 3x15s ...all just 20kg :pale: but done right :nod:

Side lat raise - 30-rep dropset 10x 8, 10x 7, 10x 6s

Rear delt flies 3x 12, 6s, 7s, 8s

BB Shrugs - 30rep dropset 8x 120kg, 10x 110kg, 12x 100kg

Cardio - 40min usual HIIT on the spin bike, 600cals.

Programme got re-jigged, instead of 3 sets of 6-12, aiming to fail at around six reps of the last set, it's now straight-12s, or (in the case of clean-and-press) straight-15s. O.M.G. If someone had put the winning Lotto numbers for next week at eye level in front of me right now, I swear I could not reach them :grin:

nice work .. shoulder workouts then trying to do any reaching afterwards is always good for a laugh!

[teamfatboy]

Tuesday 21st July

Legs

SM Narrow squats [warm-up 15x 60kg] 12x 80kg, 12x 100kg, 10x 120kg

SM Lunges 12 e/s x 60kg, 12x 80, 12x 100kg

Sissy Squats 3x 12

HS Leg Extension 30rep dropset 10x 70kg, 8x 63kg, 12x 56kg

Lying Leg Curl 12x 50kg, 12x 60kg, 8x 70kg, mostly I remembered the 1s hold at full curl

BB Stifflegs 12x 90kg, 8x 110kg, 8x 110kg

Seated Calf Raise 60-rep dropset, 10x 50, 45, 40, 35, 30, 25kg

Cardio - standard 40min HIIT pattern, 560cals. O.M.G.....

Mind you, saw an impressive sight today... on the power rack in front of me, a brunette was knocking out 50kg front squats with superb form, making it look easy. Dunno who she was, but she was good! Made turning up at gym after a 10-hour day worth it!

[poos_n_wees]

Holy hell, 100kg lunges TFB! Awesome :twisted:

Mind you, saw an impressive sight today... on the power rack in front of me, a brunette was knocking out 50kg front squats with superb form, making it look easy. Dunno who she was, but she was good! Made turning up at gym after a 10-hour day worth it!

:clap: Anyone who squats with great form always makes me stop and ogle 'cos it's so rare!

[teamfatboy]

Thanks PnW :wave:

This lady was seriously good - it was really motivating to watch. Bar nice and level on the front squats, no wobbling, good range of motion. Hell, I'd be proud to claim those!

[Chillicat]

Wow, am supremely envious of your lunges :grin: I had to leave them out yesterday due to knee niggles - and my butt doesn't feel nearly as sore as it has the last couple of weeks, so I need to do them!

That squat lady sounds impressive.

[teamfatboy]

Thanks, Chilli - I used to do walking lunges, from the leg-press to the stairs and back, but having torqued one knee a couple of weeks back, I opted for the smith machine, for the stability.

Lunges are, as Ronnie Coleman says, 'Ass-builders' - and I think I know why.

The lady who did the front-squats went on to superb form on bb lunges as well (maybe the old wobble), with the same weight. Her whole workout looked pretty intense - well impressed.

[teamfatboy]

Weds 22 July

Back-triceps

Wide-grip chins 1x20 - 3 unassisted 5 -20, 7x -30, 8x -35

Sumo Deads [warmup 15x 60kg] 12x 100kg 12x 120kg, 12x 140kg...tried for some more 160s, nope, not a happening thing, off the floor at least, so added some more 140s...CBA looking for smaller plates, gym was chocca

Seated narrow grip rows 12x 63kg, 12x 70kg, 8x 84kg

CG Press 30-rep dropset - 15x 35kg, 15x 30kg...started too light

Incline BB Skulls 12x 20kg, 12x 27.5kg, 12x 35kg. Now THAT's harder

T-bar pushdowns - 12x 25kg, 12x 30kg, 10x 35kg. That should have been db kickbacks but I couldn't get near a bench or box to brace on.

Happy with the three unaided WG chins - it's amazing how much easier they are if you do them first in the workout :doh:

No cardio - scheduled day off \:D/

Diet

0600 - 3/4 cup oats, ps, banana, trib, zma, coffee

0800 - black coffee

1030 - 160g cooked chook, capsicum, cucumber, celery, tomato

1300 - 50g cooked rump, 65g kumara, capsicum, cucumber, celery, tomato

1600 - 1/2 cup oats, ps

PWO - creatine

1900 - ps, banana, 300ml OJ

2200 - casein shake, trib, zma.

[Chillicat]

Happy with the three unaided WG chins - it's amazing how much easier they are if you do them first in the workout :doh:

:clap: Well done! I wouldn't think of doing them any time other than at the beginning of a workout!

[autechre]

Happy with the three unaided WG chins - it's amazing how much easier they are if you do them first in the workout :doh:

Correct, as I learned today. Couldn't manage a single one at the end of my workout. :pfft:

[teamfatboy]

Thursday 23 July

Biceps-abs

BB Curls 2x 21s, 20 and 25kg

Incline curls, 3x12 - 12, 15, 17kg

Concentration curls 3x12 12, 15, 15 - actually, that was more like 8, some negatives in there....

SB Crunches 3x20,

Decline leg lowers 3x12 e/s

Oblique holds 3x 30s e/s

Spectre, was that u in the yellow t? Thought I recognised u, wasn't sure.

[Specter]

Thursday 23 July

Biceps-abs

BB Curls 2x 21s, 20 and 25kg

Incline curls, 3x12 - 12, 15, 17kg

Concentration curls 3x12 12, 15, 15 - actually, that was more like 8, some negatives in there....

SB Crunches 3x20,

Decline leg lowers 3x12 e/s

Oblique holds 3x 30s e/s

Spectre, was that u in the yellow t? Thought I recognised u, wasn't sure.

Yeah bud...come over and say hello next time dude...

[teamfatboy]

Wasn't sure it was you, i'd only seen you once with BG... but yeah, will do.

[Specter]

Wasn't sure it was you, i'd only seen you once with BG... but yeah, will do.

lol..dont mention that out too loud on here... :pfft: