2009: TFB's Road to Buff

[poos_n_wees]

Back-n-triceps tonight, I think...and my friend Mr Spin Bike

You guys must be best of mates by now! :grin:

Awesome back/tris workout TFB! :clap:

[poos_n_wees]

[teamfatboy]

Thanks folks

I got my break alright - damn work got in the way, zero training for me yesterday, so I'll hit the gym in an hour or so and really put the hammer down tonight!

[rose]

Shortland St

Letting that shit seep into your subconscious while you sleep will make you fat :shock:

[teamfatboy]

Shortland St

Letting that shit seep into your subconscious while you sleep will make you fat :shock:

True, dat :grin:

Thursday 3 Sep

Legs

BB Squat [warm-up 15x 80kg] 12x 120kg, 6,6 x 140kg, 4,4,4x150kg, 2,1x155kg - not quite a PB, I'd like to knock out four reps before I'd go that far...

SM Lunges 3x12, 60kg 80kg 100kg (8 only each side)

Sissy Squats 3x12

HS Leg Extensions 30rep dropset 98kg (7) 91kg (7), 84kg (7), 77kg (9)

HS Lying Leg curls 3x12 50kg 60kg 70kg

DB Stifflegs 3x12 35kg e/s, 45kg e/s, 55kg e/s

Skipped calves, getting jammed for time

Cardio - 40m on my friend Mr Spin Bike - 566cal, usual pattern

Then straight off to PT to do biceps-abs form session

BB 21s x 2, both 15kg

Incline Neutral DB curls no idea what the weights were 3x12

Concentration curls 3x12

SB crunches 3x20.... and ran out of time again. But since it was alternate leg lowers and oblique holds, I can always do them at home :shifty:

[steak]

Good work on that squats :clap: Good volume for legs :nod:

[teamfatboy]

Thanks, Captain Birdseye...

I was kinda hoping to have had a little more time... I've been finishing quads off with a 10x10, last time it was incline leg press, so I'd have liked to fit that in...but since the DOMS is knocking on the door, perhaps it was a lucky escape :shock:

Nearly fell asleep watching the Law and Order I'd taped from lunchtime... prob less calorific than Shorty St tho, eh!

[Peachy]

Nearly fell asleep watching the Law and Order I'd taped from lunchtime... prob less calorific than Shorty St tho, eh!

Aww man!!! :doh:

Its always the better something is the more calorific it is!!! :evil:

[teamfatboy]

Saturday 5 Sept

Shoulders/Chest

Clean-n-press [15x 17.5 kg warm-up] 3x15, 20, 25, 25 kg

Arnold Press 3x12 8 kg dbs :pale: not easy, those!

Seated DB press 3x12 12 kg 15 kg 17 kg had to do something with th real-boys weights after those Arnolds

Rear Delt incline flies 3x12 6 kg e/s, 7, 8

Shrug 30-rep drop-set 140 kg (9) 120 kg (9) 100 kg (12) and 60 kg (20 reps)

Pec Dec 30-rep drop-set 56 kg (10), 49 (10), 42 (10)

Incline DB press 3x12 20 kg e/s, 25 kg, 30 kg (only 8)

Incline DB flies 3x12 17 kg e/s, 20 kg, 25 kg

Low-pulley cross-over 10x10, first six sets 15 kg e/s, last four 20 kg e/s

[runveerun]

Saturday 5 Sept

Shoulders/Chest

Clean-n-press [15x 17.5 kg warm-up] 3x15, 20, 25, 25 kg

Arnold Press 3x12 8 kg dbs :pale: not easy, those!

Rear Delt incline flies 3x12 6 kg e/s, 7, 8

Shrug 30-rep drop-set 140 kg (9) 120 kg (9) 100 kg (12) and 60 kg (20 reps)

Pec Dec 30-rep drop-set 56 kg (10), 49 (10), 42 (10)

Incline DB press 3x12 20 kg e/s, 25 kg, 30 kg (only 8)

Incline DB flies 3x12 17 kg e/s, 20 kg, 25 kg

Low-pulley cross-over 10x10, first six sets 15 kg e/s, last four 20 kg e/s

ah the arnold press! Yep they are a goody I put them in the same pain catergory as 21's :nod:

[teamfatboy]

ah the Arnold press! Yep they are a goody I put them in the same pain category as 21's :nod:

Jeepers yes... the front component's brutal, I was stunned at how much hard work they were. But it'll be worth it!

[Peachy]

:-s Hmmmm note to self..... find out what Arnold Press is :shifty:

Good work TFB :grin:

[teamfatboy]

This might help :grin: or here, under Exercise of the Month

[Peachy]

This might help :grin: or here, under Exercise of the Month

:think: hmmmm........ what a weird one. Haven't seen anyone doing that at my gym. We must be behind the times :pfft:

[teamfatboy]

I dunno, Vee's done it so the word must have reached Auckland...:pfft:

I was just trying to mix it up for variety's sake...gets kinda boring hitting the same muscles the same way every time.

[Peachy]

I dunno, Vee's done it so the word must have reached Auckland...:pfft:

I was just trying to mix it up for variety's sake...gets kinda boring hitting the same muscles the same way every time.

Two hour drive from Auckland to Whangarei so should see it at the gym tomorrow :nod: Or I do it at the gym tomorrow and then everyone stares and thinks I'm really cool coz I'm rocking the latest moves :dancing: Ooooh I can't wait.

Thanks TFB :pfft:

[teamfatboy]

So, didja rock the house with the latest moves, Peachy?

Monday 7 Sep

Back-triceps

WG Pull-ups 2 unaided, 3 +15%, 5 +25% and 10 +35% assist

Deadlifts [warm-up 15x 80kg] 12x 120kg, 6,6x 140kg, 4,4,4x 150kg. Just wasn't firing this arvo...

Bentover Row 3x12 all with 80kg

Flat CG Press 30-rep dropset 40kg (15) 35kg (15) - these went better, maybe 'cos I was lying down

Flat BB Skulls 3x12, all 30kg

DB Kickbacks 3x12, 7kg, 8 and 10kg. Done right, these light a nice little fire on the triceps, eh! :grin:

[Specter]

Good workout TB...well done with the unassisted chinups..but keep in there bud. :nod:

I know the feeling with deadlifts :roll: ...some days your firing..somedays..just not! :evil:

[Peachy]

So, didja rock the house with the latest moves, Peachy?

Awww fark I completely forgot!!!!!! :evil:

Ah well probably would've had some egg come up and tell me I was doing it wrong anyways :roll:

I'll write it on my hand for tommorrow. Got any other new moves I can bust out??

[rose]

WG Pull-ups... 2 unaided

:salute: 8)

[teamfatboy]

Spend yesterday on the Mainland... damn we make some goooood pinot noir! =P~

Wednesday 9 Sept

Biceps-Abs

Standing BB 21s (warm-up 15kg) 2x 21s w 20kg

Incline DB curls 3x12 alternating-arm, 12, 15, 17s

HS Preacher 3x12 25kg, 30, 35kg

Hi-pulley cable curls 10x10 - 8sets 20kg/side, 2 sets 25kg/side

SB Crunches 3x20

Oblique Holds 3x 30s left/right

Decline single leg lowers 3x12

[poos_n_wees]

BB Squat [warm-up 15x 80kg] 12x 120kg, 6,6 x 140kg, 4,4,4x150kg, 2,1x155kg - not quite a PB, I'd like to knock out four reps before I'd go that far...

Awesome squats TFB! I'd be stoked with that! :clap:

[rose]

Yeah! What Poos said :nod:

[teamfatboy]

Thanks ladeez On days like that, I like my legs (they, on the other hand, are not too keen on me at all :pfft:)

Got legs again tomorrow, will see what I can do - but I think it's quads with the PT, so the form will be under the microscope!

[runveerun]

Spend yesterday on the Mainland... damn we make some goooood pinot noir! =P~

=P~ which pinot =P~ Noir is that Mr TFB?