2009: TFB's Road to Buff

[rose]

lightweight baby

:-s Excusez moi? His arse is nowhere near the grass! FAIL! :pfft:

Sheesh, anything for a quiet life

It's only because I care :kiss:

[jono]

lightweight baby

:-s Excusez moi? His arse is nowhere near the grass! FAIL! :pfft:

Sheesh, anything for a quiet life

It's only because I care :kiss:

perhaps you should of been around to show him how to train properly :pfft:

my point is the same thing doesnt work for every single person, and just because it works for you doesn't mean it will for all 8)

[teamfatboy]

lightweight baby

:-s Excusez moi? His arse is nowhere near the grass! FAIL! :pfft:

Glad I read the email carefully, my first reaction was "When has she seen my ass? :grin: But then I realised it was Big Ron she was talking about :doh:

Sheesh, anything for a quiet life

It's only because I care :kiss:

yeah yeah, I know, what doesn't kill me makes me strong. But if I die, my shade is gonna come back as a zombie and haunt ya!

[rose]

But if I die, my shade is gonna come back as a zombie and haunt ya!

You won't die! The Red Meat God has you covered :pray:

perhaps you should of been around to show him how to train properly

Yup, I coulda shown him a thing or two for sure :nod:

my point is the same thing doesnt work for every single person, and just because it works for you doesn't mean it will for all 8)

I understood this :roll: My point appears to be lost on you though aye? Sheesh what's eating your knickers today? Need an apple? :-s

[teamfatboy]

But if I die, my shade is gonna come back as a zombie and haunt ya!

You won't die! The Red Meat God has you covered :pray:

perhaps you should of been around to show him how to train properly

Yup, I coulda shown him a thing or two for sure :nod:

Please? :pray: :grin: :pfft:

Yep, me and the RMG are on good terms, I've got the New World butcher so well trained the last slab of rump I got was like 4cm thick... 8 min on the George and it's still well rare in the middle, just the way I likes it! =P~

[teamfatboy]

Thursday 24th Sept Part Deux

Triceps and Back

Incline CG Press [warm-up 15x 25kg] 30-rep dropset 40 kg/ 35/ 30, ten reps apiece

Incline BB Skulls 3x12, all 30kg

DB Kickbacks 3x12, 7 kg, 8 kg, 10kg

French Press 10x10, 28kg DB

WG Chins 2 unaided, 3, 5, 10 at increasing assists :evil:

Venue change

Sumo Deads [warm-up 12x 50kg] 12x 90 kg, 12x 110kg, 10x 130kg

BB Bentover Rows 3x12 50 kg, 60 kg, 60 kg - form was going by the tenth rep...so PT told me....

[runveerun]

Alot of work going on today Mister TFB 2 trips to Le gym lifting stuff!!! :notworthy:

Geez your a machine!!!! :clap:

[Chillicat]

2 trips to the gym + a trip to the PT? Wow, hardcore day!

[teamfatboy]

Yep, well kinda had to... got a full-on day tomorrow so no gym at all. But you gotta rest to grow... besides, I get the feeling I'm overdue a visit from the DOMS fairy....

It's all good - lunchtime the hams benefited from not being worked the same day as calves, was happy with the stiff-legs. Similarly, happy with the triceps work...esp the french press. Got to the last rep of the last set before failure, although there might have been a couple of little teeny tiny rests in there. Back workout...interesting: PT believes in strict form, very strict so I was on my bestest behaviour :grin:

And since the weather looks like it's gonna be major sucky over the weekend, I can get some extra time in...

[jono]

nice workout man.. looking busy these days

[teamfatboy]

Looking at stepping it up a notch for the summer - a while back I did a six-day (two three-day rotations), twice-day (before and after work) split, with some extra cardio. Seems I've a winter coat to get rid of :oops: :grin:

[startinfromscratch]

Looking at stepping it up a notch for the summer - a while back I did a six-day (two three-day rotations), twice-day (before and after work) split, with some extra cardio. Seems I've a winter coat to get rid of :oops: :grin:

more cardio? shit man, be careful or you'll blow away in those welly winds!! :grin:

[teamfatboy]

more cardio? shit man, be careful or you'll blow away in those welly winds!! :grin:

I wish :oops:

But here's a serious question: how many bb'ers really care about cardiovascular fitness?

Yes, everyone knows there's a trade-off between growth and cardio; training for one compromises the other to an extent and all that.

My question is more about actually being "running fit". When bulking, cardio's generally not in the training plan, right? so it'd suffer. When cutting, you're either doing low-intensity (65% max hr) or short bursts of HIIT, and even the HIIT isn't going to do much for cv fitness?

[runveerun]

more cardio? shit man, be careful or you'll blow away in those welly winds!! :grin:

I wish :oops:

But here's a serious question: how many bb'ers really care about cardiovascular fitness?

Yes, everyone knows there's a trade-off between growth and cardio; training for one compromises the other to an extent and all that.

My question is more about actually being "running fit". When bulking, cardio's generally not in the training plan, right? so it'd suffer. When cutting, you're either doing low-intensity (65% max hr) or short bursts of HIIT, and even the HIIT isn't going to do much for cv fitness?

I find being fitter helps lifting I get pretty knackered from intense lifting and the fitter I am the more I can push myself. But I guess first and foremost is the hopeful lack of BF that keeps us doing the cardio while on a cut.

[teamfatboy]

I hear where you're coming from Vee, and agree... my CV system can take a licking from a heavy weights work-out and recover quickly.

But it irritates me that I can go for a run with the folks from work and start puffin' and blowin', which appears to make a mockery of all the time I claim to spend in the gym.

I can change my training objectives to include improved CV (is 'endurance' the word I'm looking for?) at the expense of bb'ing or strength goals.

Would it be fair to say that most BB'ers don't care if they can't run 10k in under 50 minutes (or whatever), so long as they're making BB-specific gains?

[runveerun]

I hear where you're coming from Vee, and agree... my CV system can take a licking from a heavy weights work-out and recover quickly.

But it irritates me that I can go for a run with the folks from work and start puffin' and blowin', which appears to make a mockery of all the time I claim to spend in the gym.

I can change my training objectives to include improved CV (is 'endurance' the word I'm looking for?) at the expense of bb'ing or strength goals.

Would it be fair to say that most BB'ers don't care if they can't run 10k in under 50 minutes (or whatever), so long as they're making BB-specific gains?

For sure, the cardio endurance fights against the weight lifiting endurance - short twitch fibres against long twitch or summthin, somebody will know the scientific stuff!

HIIT seems the way to go for burning fat effectively, more so than long endurance cardio. After the marathon I plan to hang up my marathoning and get stuck into some 5x5, it's been great raising my fitness again and it would be great to keep it maintained as it's so bloody difficult to get it back again!

Intervals or HIIT has been great for raising fitness levels too though! and double spin classes are a goody! or baddy depending on how you look at it!

[startinfromscratch]

u 2 raise excellent points, this crosses my mind from time to time - seems when your 'cutting' is the only time you (me) get a cv workout, as bulking is completely weights focused, and pushing shit uphill to get the cals in.

while bulking, cardio is like veges - beneficial, but is usually relegated. for me i tend to use the small amount of time on rest days cooking or doing washing, or trying to catch up sleep. but im promising myself that if i get to 90kilo within the next 10 weeks, i WILL do some cardio!!!

i do notice the lack of fitness, and compound lifts done at intensity take longer to recover from than they do when your fit. it sux!

[runveerun]

That's a good point I hadn't taken recovery into account. I'm finding my recovery time has been quicker recently and are quite amazed at how good I feel, the more cardio I do the more I want to do and the better I feel. Hmmmm it's kinda like drugs in that way! Is it the endorphins? When I'm not 'into' cardio I'd quite happily just do weights and spend the rest of the time sitting on my butt.

[Gym rat]

I have notice that as well since I bought my back in June I recover more quickly from training expect for quads it takes me about three days to recover.

[rose]

how many bb'ers really care about cardiovascular fitness?

I do. No point being able to heft shit if you die walking up stairs or running to avoid being splatskied etc. Oh but then I'm not a BB'er so I guess that makes me moot. Heh :doh: :roll:

But it irritates me that I can go for a run with the folks from work and start puffin' and blowin', which appears to make a mockery of all the time I claim to spend in the gym.

I can change my training objectives to include improved CV (is 'endurance' the word I'm looking for?) at the expense of bb'ing or strength goals.

Just got to find a balance that works for your particular goals etc. Don't lash yourself cos you can't run a thon at the moment. Different training for different goals etc.

Would it be fair to say that most BB'ers don't care if they can't run 10k in under 50 minutes (or whatever), so long as they're making BB-specific gains?

Though I gotta say this'd probably never be one of my training goals. I don't need to chase my food 8)

[teamfatboy]

syntax error

Syntax error my ass, I saw that! Ain't nothing wrong with your syntax, or grammar, or spelling!

Anyhoo...so I gets ticked-off with trading off cardio fitness for other gains, I've just gotta accept the compromise. I'll get over it :nod:

But after having had two of the busiest days in a while, tomorrow I gotta do like everyone else, and get back on the horse.

Chest-shoulders tomorrow, gonna stick with 7x4 for bench, see if I can't force a four-rep at 40kg dbs, and maybe a seated DB press as well. I grilled up a marvellous piece of rump, I swear it was 5cm thick, uncooked, so the RMG owes me a couple of good sets :grin:

[teamfatboy]

Yay, Spin with Maria tonight... she's amazing, makes you really, really work for a living :grin:

Plus, she's old enough to have GOOD MUSIC to spin to.... no Britney, no Gwen, no rubbish :clap:

[rose]

Syntax error my ass

Heh! I can syntax your arse if you want Up to you, it'll probably hurt :pfft:

I've just gotta accept the compromise. I'll get over it

Different training for different goals etc :nod:

so the RMG owes me a couple of good sets

8)

[Chillicat]

Yay, Spin with Maria tonight... she's amazing, makes you really, really work for a living :grin:

Plus, she's old enough to have GOOD MUSIC to spin to.... no Britney, no Gwen, no rubbish :clap:

Maria eh - you're hardcore! I'm going to work up to going to Maria's classes. I think I'll just do Ashley's Thursday evening class this week. I might be ready for Maria in a few weeks!

[teamfatboy]

Tuesday 28 Sept

Bah humbug

Shoulders-chest

BB clean and press [warm-up 15x 20kg] 3x 15, 25kg, 25kg, 30kg

Side Lat raise 3x12, 7kg, 8kg, 8kg

Rear fly 3x12, 8,8,8

Incline DB Press [warm-up 12x 20s] 7x4 25 25 28 28 30 30 - tried for the 32s but not even close to getting them out of the hole... :madman: :evil: 28s

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

Pec Dec 30-rep dropset 56kg (10) 49 (5) 42 (7) 35 (8).

Dunno what happened - nutrition was ok, meal timing was about right, but just not firing at all. As well, work meant I was late getting to the gym, missed spin entirely... all in all, not the workout I promised sometimes life gets in the way. Ah well, better day tmw.