2009: TFB's Road to Buff

[runveerun]

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.

You can't win them all TFB! You still did good! You'll rock it tomorrow for sure! :grin:

[jono]

keep on trying those 32's mate.. you will get em

[teamfatboy]

Yep, it was just a bad day, is all. We all get 'em, we all get over 'em.

Today's probably back-triceps, I think... that's more fun! Leggies tomorrow, gentle day on Friday.

[rose]

so the RMG owes me a couple of good sets

Bah humbug... nutrition was ok

TRMG would just like to confirm it wasn't his fault. Not that he's all about apportioning the blame, it's just he cannot accept responsibility in this instance :shifty: :pray: :pfft:

Hope you have a better one today Sir :salute:

[teamfatboy]

so the RMG owes me a couple of good sets

Bah humbug... nutrition was ok

TRMG would just like to confirm it wasn't his fault. Not that he's all about apportioning the blame, it's just he cannot accept responsibility in this instance :shifty: :pray: :pfft:

Hope you have a better one today Sir :salute:

TRMG might have caught wind of my dalliance with the Red Wine fairy.... :shifty: :grin: :cool:

Today WILL be better, ordered me another bucket of Harden Up - so expect to hear a 'ping' as my hammies snap during stifflegs :grin:

[rose]

TRMG might have caught wind of my dalliance with the Red Wine fairy

Oh man, it all comes out in the wash aye! :roll: Here I was thinking oh noes TRMG might be blamed for this and we find out you've been playing with fairies at the bottom of the garden :pfft:

Heh. Just so long as they were wearing boots 8)

expect to hear a 'ping' as my hammies snap during stifflegs

Yay! What time are you going to the gym? I'll keep an ear out across the road aye? I've got 111 on my speed dial in case, you know, tsunami's hit etc :shock: 8)

[teamfatboy]

Wellie Free Ambulance is right next door :roll: :grin:

[rose]

It is? :shock: Well I never... *runs out to check* :pfft:

[teamfatboy]

It is? :shock: Well I never... *runs out to check* :pfft:

Oh very droll... :clap: :clap: :grin: Someone DID take their smart pill this morning

Wednesday 30 Sep

Back-n-triceps

WG Pull-ups - 2 unaided, 3x 15%, 5x 25%, 5x 30%, 5x 35% assist

Sumo Deads 3x12 100 kg, 120 kg, 140 kg

WG Row 3x12, all 60 kg, pause-n-hold at top of stroke

BB CG Press 30-rep dropset 40 kg (10) 35 kg (20)

BB Skulls 3x12 all 30 kg. Left elbow takes a while to warm up to those... not sure what's going on there.

Ran out of time before kickback or French press... will catch 'em tomorrow, it'll give me a break during leg w/o

[rose]

Someone DID take their smart pill

Um, I wasn't actually aware that WFA was next door :shifty:

Nice work on the pulls and sumos! 8)

[teamfatboy]

Oh, my bad... I didn't think you used Bodyworks... I shall have to be on my best behaviour from now on ! :haha:

My form was shocking on the sumos... but I ground 'em out. It's SLDLs with PT tonight... hammies like bow-strings (and about the same width!).

[rose]

Hahahaaaaaa. I thought you went to LM on The Terrace! :shifty: I don't use either of those places! But I might work somewhere near LM. Maybe.

Rose = FAIL :pfft:

Good luck tonight! 8)

[Chillicat]

I thought you went to LM on The Terrace! :shifty: I don't use either of those places! But I might work somewhere near LM. Maybe.

We might be work neighbours. Maybe.

[teamfatboy]

Hahahaaaaaa. I thought you went to LM on The Terrace! :shifty: I don't use either of those places! But I might work somewhere near LM. Maybe.

Rose = FAIL :pfft:

Me@LM - no way, Jose!

And yes, I kinda worked out, by precision photogrammetry of the bike-parks on your pre-dawn walks, that you were gonna end up in that part of the CBD... I used to work on the very end of the Terrace, but now I'm safely out of harm's way :haha:

[teamfatboy]

Didn't get to Maria's Tuesday nite spin, nor Annah's lunchtime session yesterday, and I won't make Ashley's class tonight... :jail: Must do better next week.

[Chillicat]

Didn't get to Maria's Tuesday nite spin, nor Annah's lunchtime session yesterday, and I won't make Ashley's class tonight... :jail: Must do better next week.

:naughty:

I'm going to have an Ashley-overload this week and next - going to her class tonight, then hope to fit spin in next Tuesday lunch and Thursday after work, all with Ashley!

[jono]

nice sumo deads :nod:

[teamfatboy]

nice sumo deads :nod:

Thanks mate

Thursday 01 Oct

Leggies

Lying Hamstring curl (bench) 3x12, 20, 25, 25 kg

BB Stifflegs 3x12 70, 90, 110 kg

SB Leg Curls 3x12

Venue change

BB Front Squats 3x12 60, 70, 80 kg

DB Walking Lunges 3x12 - turned into 2x 14 w/ 12kg db e/s and 2x 14 w/ 15 kg db e/s

HS Seated Leg Press 3x12 133 kg, 151 kg, 178 kg (stack)

Calf raise on HS Seated Leg Press 50-rep drop set 160 (10), 151 (8), 142 (8), 133 (8), 124 (10) and 115 (6).

Done... leg muscles still shaking badly 10 min later. That calf raise on the HS seated leg press is a mean trick, I'll have to try that again :nod: :shock:

[teamfatboy]

Monday 5 Oct Part 1

After three days off it was time to give it beans

Chest

Pec Dec 30-rep dropset 56 kg (12) 49 kg (12) 42 kg (8)

Flat BB Press 3x12 60 kg 70 kg 75 kg (8) PB

Incline DB Flies 3x12 17 kg 20 kg 22 kg

Cable X-over 10x10 20 kg each side, 10 sets of 10... pecs now burning like little tiny hot coals :nod:

Proof that a bit of rest every now and then is a good thing

Back to the gym after work to do shoulders.

[thatwaslight]

what are your stats fatboy?

[teamfatboy]

What, these stats?

Age: ancient; Height: 1.79m; Weight: 108kg; %bf: huge

PBs: BB Back Squat 155 kg (4 reps), Sumo Dead 160 kg (4), BB Bench 75 kg (8)

Those figures are approximate - they're just what I'd end up with for e.g. last set of a 7x4. The squat is to +/- parallel, as gauged by PT. It's def not ATG.

[thatwaslight]

just the weight height %bf whats your goal weight?

[teamfatboy]

%bf's just over 25 right now... lean muscle mass a shade over 81 kg (from 4-point skinfolds)

Goal weight - ideally, I'd like to get to around 92-93 kg bw by this time next year. I know I can get down to around 97kg over the summer by shifting gears (literally) and hitting the bike hard but it's preserving the lean mass in the process which will be the challenge.

Monday 5th Part 2

Shoulders

Seated DB Press 3x12 17 kg e/s, 20 kg, 22 kg

Seated side lat raise 3x12, 7 kg, 8 kg, 8 kg w 1s holds

Incline Rear Delt flies 3x12, 8 kg, 8 kg, 8 kg w 1s holds

BB Shrugs 50-rep drop set 140 (10) 120 (10) 100 (10) 80 (20)

BB upright row 10x10 w/20kg bb.

[teamfatboy]

what are your stats fatboy?

Where's yours? And no this does not work in reverse, i.e. you can't ask where's mine :pfft:

Why thanks Rose :shock: :pfft: ... not that I really care what TFL thinks but...

[Gym rat]

nice chest train