2009: TFB's Road to Buff

[Chillicat]

Oooh I've just caught up on the 2 unaided pull ups - awesome!!

[teamfatboy]

Sunday 23 Aug

Back-triceps

Wide-grip pull-ups: 2 unaided AGAIN :jive: 3, 5 and 10 with increasing assist, maxing out at 33% assist for the last ten. Happy that I'm keeping the assist down....

Sumo deadlifts: 3x12-6 [warm-up 15x 80kg] 12x 120kg, 12x 140kg, 6,4 at 160kg

ISO Single-sided seated WG row: 12x 40kg e/s, 12x 50kg e/s, 10x 60kg e/s and then for laffs

ISO seated CG row (both hands) 30-rep dropset 5x 60 e/s, 5x 50 e/s, 10,10x 40kg e/s

Flat CG press 30-rep dropset, 10x 42.5, 37.5, 32.5kg

Flat BB skulls 12x 30, 12x 30, 12x 30

French Press 12x 28kg, 12x 33kg 6,2x 38kg Might just be a PB, I can't be sure... I've a feeling I did 4x 40kg, but it'd be a while ago.

[startinfromscratch]

nice mate, pullups are getting up! :clap:

goes to show the assisted ones do help you improve unnassisted ones when done together!

kutgw :clap:

[runveerun]

Sunday 23 Aug

Back-triceps

Wide-grip pull-ups: 2 unaided AGAIN :jive: 3, 5 and 10 with increasing assist, maxing out at 33% assist for the last ten. Happy that I'm keeping the assist down....

woohoo well done again! You're becoming expert at these! :grin:

[steak]

Wide-grip pull-ups: 2 unaided AGAIN :jive: 3, 5 and 10 with increasing assist, maxing out at 33% assist for the last ten. Happy that I'm keeping the assist down....

Dont let Rose catch ya posting the assisted ones on the assist machine nearly cost me a limb

Good work though mate...they are hard as fcuk when ya start eh!

[teamfatboy]

Dont let Rose catch ya posting the assisted ones on the assist machine nearly cost me a limb

Good work though mate...they are hard as fcuk when ya start eh!

Yep, they ain't fun....gotta work a balance between hitting them cold, and wasting energy on the warm-up, tho.

And I think I'm insured against the wrath of Rose...I spent time grilling my offerings to The Red Meat God - lovely thick piece of rump, 4 min to rare on the grill. That should placate her :grin:

[teamfatboy]

Monday 24 Aug

Shoulders/ Chest

Clean-and-press [warm-up 12x 20kg] 12x 22.5, 12x 25, 9,3 x 30kg

Seated side lat raise 3x12 al with a pair of 6s...trying like anything to nail the form.

Incline rear delt flies 3x12, 7s, 8s and 9s

BB Shrug 30-rep dropset 140 (6) 130 (5) 120 (9), 110 (10). Miscalculated, I'd only intended to start at 120, but loaded up with 2x20 plus 2x 10 per side... :doh:

Incline DB press 3x12 [warm-up 15x 20s] 12x 25, 12x 28, 9,3x 30kg e/s

Incline DB flies 3x12 17s, 20s, 22s.

Pec Dec 30-rep dropset 56kg (9), 49kg (7), 42kg (8), 35kg (6)

Hi-pulley X-over 10x10 25kg e/s

No time for cardio AGAIN :madman: - might try to do it last thing before sleep.

[Peachy]

I thought about you yesterday TFB!!!

Was on the treadmill and just about at 10 minutes HIIT and just about to die could feel my face was burning and then I was like fark TFB does 45minutes of this!!!!!!! Wasn't enough to make me keep going though :pfft:

[teamfatboy]

Jeepers - the last girl that said that is still getting over the trauma :pfft:

I like my HIIT, it's satisfying when you stop :grin:

Kinda daunting tho - you read the calories-burned afterwards, and realise how MUCH some of that junk food contains.

I look back on when I started training, it was a source of pride to set the cardio gear to halfway (level 10 out of 20) and hang in there for 10 minutes at a time. A while back, my gym had stickers on the gear limiting folks to twenty minutes at peak times, and I lived for the day when I could actually DO twenty minutes :oops:

I tell you what keeps me going.. the knowledge that one day I'm gonna have to get on stage... in a speedo!

[Specter]

Jeepers - the last girl that said that is still getting over the trauma :pfft:

I like my HIIT, it's satisfying when you stop :grin:

Kinda daunting tho - you read the calories-burned afterwards, and realise how MUCH some of that junk food contains.

I look back on when I started training, it was a source of pride to set the cardio gear to halfway (level 10 out of 20) and hang in there for 10 minutes at a time. A while back, my gym had stickers on the gear limiting folks to twenty minutes at peak times, and I lived for the day when I could actually DO twenty minutes :oops:

I tell you what keeps me going.. the knowledge that one day I'm gonna have to get on stage... in a speedo!

When they day comes mate..I will be the one of the first to cheer you on! Your doing well and you make me freaking tired watching you do HITT training on the spin bike :shock: ...be proud mate. :nod:

[Peachy]

I tell you what keeps me going.. the knowledge that one day I'm gonna have to get on stage... in a speedo!

:think: Hmmm....... yes I do see how that could be used for motivation :nod:

[autechre]

Kinda daunting tho - you read the calories-burned afterwards, and realise how MUCH some of that junk food contains.

Yep, it is truly scary to see how long it takes to burn off some of that junk food or even a few beers.

BB Shrug 30-rep dropset 140 (6) 130 (5) 120 (9), 110 (10).

Nice work on these! Keep it up! :grin:

[jono]

Great work TFB.

It is quite shocking to read some food labels indeed! :shock:

[rose]

BB Shrug...140

8)

[teamfatboy]

BB Shrug...140

8)

Rose, Autechre, Jono, thanks

Yep - was nearly :jive: :dancing: once I'd recovered from the :doh: and checked the maths :think:

Today, on th other hand, traps not all that enthusiastic :grin:

[rose]

traps not all that enthusiastic

HTFU. Etc :pfft:

:grin:

[teamfatboy]

Tuesday 25th Aug

Legs

Sumo Squats [warmup 15x 60kg] 12x 120kg 12x 140kg 3,3 x 150kg, 6x140kg

DB walking lunges 28 each leg x 12kg/s, 28 e/l x 15kg/s, 28 e/l x 17kg/s

Sissy Squats 3x 12

Incline Leg Press 10x10 sled plus 120kg

Lying Leg Curls [12x 40kg] 12x 50kg 12x 60kg 8,4x 70kg

Seated Leg Curl 30-rep dropset 84kg (8), 77kg (9), 70kg (7), 63kg (6)

Skipped calves - out of time

Cardio - at home on the turbo

40 min HIIT - 2m warm-up, 8m x 30s on/30s off, 10m x 60s on/30 off, 10m x 90s on/ 30s off, 10m 45s on/15s off. all bar the last 10m were top-gear, flat road, the last 10m of 45second intervals were in top gear, max resistance on the turbo. 575 cal.

Izzat hard enough for ya, Rose ?

[rose]

3,3 x 150kg

:pfft: Awww, you tried hard for meeeee? See, I Bring Out The Best In Everybody ! Motivating Winners Since Ages Ago :grin:

Izzat hard enough

I will, of course, have to consult and confirm with you momentarily. Because, well, I don't have teh final say :pray:

[becbec]

Tuesday 25th Aug

Legs

Sumo Squats [warmup 15x 60kg] 12x 120kg 12x 140kg 3,3 x 150kg, 6x140kg

Cardio - at home on the turbo

40 min HIIT - 2m warm-up, 8m x 30s on/30s off, 10m x 60s on/30 off, 10m x 90s on/ 30s off, 10m 45s on/15s off. all bar the last 10m were top-gear, flat road, the last 10m of 45second intervals were in top gear, max resistance on the turbo. 575 cal.

Nice work

[steak]

Im not surprised ya skipped calves...good work out there fella :clap:

[teamfatboy]

By the time I sat down to watch 'Lie to Me' I was munted...had fun, tho, the bike's got a speedo on it, so at peak intervals I was hitting "60kph". Sure, it's not a true road speed, but....

Maybe if I COULD hit 60kph I'd get a speed camera ticket :grin:

[rose]

Lie to Me

That's a good porno innit? Would you recommend it? :pfft:

[teamfatboy]

Noooooooooooooo.....Lie to Me.

This one, I'd recommend

[jono]

TFB you love that cardio dont ya!! :grin:

keep it up

[becbec]

Why don't u do your cardio while you watch tv? :pfft: