2009: TFB's Road to Buff

[rose]

Hi TFB, I think you're awesome :salute:

(Um, Rose, WTFC? :crazy: :shifty: )

[teamfatboy]

Today's really ancient song lyric, brought to you by a band that's older than dust....

"I wish I had a dollar, I wish I had a dime,

I'd buy a jug of cider and stay happy all the time".

For a quote from a more modern artist:

"Moonlight madness masquerade, I got my invitation baby, time to play

Rip off the headphones, stick my arm in the socket

Sound comes rushing through my like an intravenous rocket"

[rose]

"I wish I had a dime..."

"And I wish I never met you..."? :pfft:

...socket...intravenous rocket

Oooooh, nice rhyming. Nurse With Wound do a good track called Intravenous. Just like watching a movie about junkies being wasted except there's no pictures :shifty: :grin:

[teamfatboy]

Truly Ancient Song Lyrics Number Two:

"There's a pine log shack in the mountains. That's where my Corey dwells.

She makes the finest mash liquor. What she doesn't drink she sells.

Well, the first time I seen darlin' Corey she was weavin' through the woods

With a kerosene lantern on her shoulder and a satchel full of goods."

That first lyric was not from Uncle Kracker's song, which goes:

"I wish I had a dollar for all the times somebody told me

Everything's gonna be alright"

Ah well - might go spinning at lunchtime, and hit back-triceps tonight.

[rose]

That first lyric was not from Uncle Kracker's song

Who is Uncle Kracker?? :shock: Oh wait. Yay for the interwebs :pfft: Enjoy spin! Heavy duty cycle today with extra rinse? :grin:

[teamfatboy]

Nah, not heavy duty spin at all.... more like "delicate cycle, warm water"

Rocked up, expecting Ashley (whose classes are full-on, up there, endorphin-pumping fun) and found Annah... not the same thing at all. Admittedly, she'd not taught in our spin-room before, so had some gear trouble to start, but who plays trance in a spin class.

Now, I still managed a solid workout - 600 cals and a HR peak of 93%, but I wasn't always following her script. Let's hope it's Ashley on Thursday evening!

Weights tonight - trying to decide whether I'm up for back-triceps, or swapping-in a soft biceps-abs session....

[Chillicat]

No Ashley on Thurs this week I'm afraid - there's been an update to the timetable, and it's Annah again

It was a nice enough class, but I agree about the music - not really my thing in general, but especially not for spin classes. I'm more of a rock fan myself. I think I'll give Thursday's evening class a miss and go hard on legs that day with the weights instead - Ashley's due on again next Thurs evening though (fingers crossed!).

[teamfatboy]

Yes, I saw it was Annah, not Ashley. Maybe we can educate her as to how Spin should be done :think:

Tuesday 6 Oct

Back and triceps

Seated WG Pull-down 30-rep drop-set 91 kg (8), 94 (6), 77 (7), 70 (6), 63 (4)

Sumo dead-lifts 3x12 80 kg 100 kg 120 kg - no straps, no chalk, not much grip...

BB Bent-over Row 3x12 60 kg 80 kg 60 kg

HS Seated ISO Row 10x10, 25 kg each side. Nice and slow, set a good fire on the back muscles

BB CG Press 30-rep drop-set 40 kg (10) 35 kg (20) - felt good here, which is why

BB Skulls 3x12 30 kg then 25 kg 25 kg not happy about having to back off...

HS Press-down 3x12 25 kg 30 kg 35 kg...

And then the gym started up the soundtrack for their "new, hip, cool" dance cardio class, so I split :roll: :grin:

[bar-belle]

Truly Ancient Song Lyrics Number Two:

"There's a pine log shack in the mountains. That's where my Corey dwells.

She makes the finest mash liquor. What she doesn't drink she sells.

Well, the first time I seen darlin' Corey she was weavin' through the woods

With a kerosene lantern on her shoulder and a satchel full of goods."

Vintage 1959?

[teamfatboy]

Dunno, I'd have to ask my dad but yeah, around that time. He's found that a whole lot of stuff from his youth has been re-released on CD, and Amazon's a marvellous thing :nod:

[Sakura]

Maybe we can educate her as to how Spin should be done :think:

YOU should run the spin class. 100 points for every person that falls off their bike with fatigue!! :pfft:

[Chillicat]

Maybe we can educate her as to how Spin should be done :think:

YOU should run the spin class. 100 points for every person that falls off their bike with fatigue!! :pfft:

I bet I'd be the first one to drop too :?

[teamfatboy]

Nah.... I'm an ol' softie at heart. Either that, or the classes would be so intense I'd fall off my OWN perch at the front :grin:

Might have to check the calendar for Maria's classes, now SHE's a work-out!

Mind you, saw a shocker today... after spin, saw a guy walk in to the changing rooms post-workout, peel off his shirt, pfft pfft with the Lynx, back into his street clothes and gone... no shower, no wash, no nowt! I pity his workmates that arvo...irony was, he had a flash wash-bag with little compartments for everything... but didn't wash!

[Luigi]

keep up the good work your doing marvelous that 6 pack must be showing through just in time for summer ay :nod: :nod:

[teamfatboy]

Wednesday 7th

Legs Part 1: Quads

BB Squats [warm-up 12x80kg] 3x12 120 kg 130 kg 140kg

SM Lunges 3x12 50 kg 80kg 90kg

Sissy Squats 3x12

Incline Leg Press 10x10, all at 160kg (plus sled).

Just not firing today, let's see if hams/calves fare better later on.

[teamfatboy]

Weds 7th Part Deux

Hams n calves

Lying Leg curls [warm-up 12x 35 kg] 3x12 45, 55, 65 kg

BB Stifflegs 3x12 12 x 100, 12 x 120, 4, 6 x 140 kg

Seated Leg curl, 50-rep drop-set 98 (7), 91 (7), 84 (10), 77 (8), 70 (10), 63 (8)

Calf raise on Seated leg Press 50-rep drop-set 160 kg (10) 151 (10) 142 (10) 133 (10) 124 (10).

Happier with that - don't normally do BB stifflegs (been doing them with dumbells), but managed to grind out first a set of four, then a set of 6 clean reps at 140 kg.

[Chillicat]

Sissy Squats 3x12

Saw that you were doing legs today and I was hoping to spy you doing some of these - I want to see what they look like, as I don't think I've seen them before. But I was so focused on my stupid shoulders I missed you doing them. Oh well, maybe next time!

[rose]

Is that like what they say about crash helmets - buy a $10 helmet if you've got a $10 head...so a $250 chest guard....

Haha, my head is worth more than $250 :haha: You should've seen this chest guard though, I wouldn't have been able to move let alone fight. Talk about Michelin Woman thing :shock: I just want some inserty cup thingymajiggies. We haven't progressed to beating each other with baseball bats. Yet :shifty:

Rose needs another journal, it's no fun shooting at her from everyone elses

Shall I start one, just so's we can shoot the shit? You'll have to promise to post in it etc or there'll be no point :roll:

BB Stifflegs

Do you prefer BB or DB? I'm a BB person myself. BB's FTW :salute:

[teamfatboy]

Sissy Squats 3x12

Saw that you were doing legs today and I was hoping to spy you doing some of these - I want to see what they look like, as I don't think I've seen them before. But I was so focused on my stupid shoulders I missed you doing them. Oh well, maybe next time!

I've seen them done different ways... I looked on Bodybuilding.com and found various videos.... the way I tell I've got the form nailed is when they hit the 'teardrop' muscle above the inside of the kneecap real hard. Next time, if you see me doing quads (squats/lunge/leg press/leg extension day), sissys will be on the menu.

Is that like what they say about crash helmets - buy a $10 helmet if you've got a $10 head...so a $250 chest guard....

Haha, my head is worth more than $250 :haha: You should've seen this chest guard though, I wouldn't have been able to move let alone fight. Talk about Michelin Woman thing :shock: I just want some inserty cup thingymajiggies. We haven't progressed to beating each other with baseball bats. Yet :shifty:

Yeah right... you just ain't been caught with the bat in your hand.

Rose needs another journal, it's no fun shooting at her from everyone elses

Shall I start one, just so's we can shoot the shit? You'll have to promise to post in it etc or there'll be no point :roll:

Try'n stop me posting... here's a starter for ten - RGV-250, or NC-30? Two-stroke screamer, or manic V4? I'm looking for a city hack...

BB Stifflegs

Do you prefer BB or DB? I'm a BB person myself. BB's FTW :salute:

I seem to be stronger on BB than on DB for stifflegs... won't ever find out tho, gym tops-out at 65kg db's, not that I've tried them yet. I was just kinda pi$$ed-off with quad workout at lunch and thought I'd 'go for broke', so finished with three wheels a side on the oly bar.

Thank goodness tmw's a comparatively light day (biceps n abs) I might be able to fit in another 10x10 or some never-done type stuff, like overhead squats

[startinfromscratch]

given your superstrict diet, you move some decent weight bro! inspiring stuff!

[rose]

you just ain't been caught with the bat in your hand

:shifty: :thankyou:

here's a starter for ten - RGV-250, or NC-30? Two-stroke screamer, or manic V4? I'm looking for a city hack...

Hmmm yes. NC.

[teamfatboy]

Thursday 8 Oct

Abs n biceps

SB Crunches 3x20

Oblique bridges 3x 30s each side

Alternating leg lowers 3x12

Oh, and some DB pullovers - 12x 25 kg to warm-up, then 3x12 with 28, 32 and 35 kg db.

Venue change

Pie-ceps

BB curls - was supposed to be 3x12, but finished with 21s

Incline hammer curls 3x12

Concentration curls 3x12

and job done.....

[runveerun]

Venue change - do you go to a different gym/city/island/country? :shock:

[teamfatboy]

Different gym.... train with PT pain, gravity is different when PT's in the room

But I've got a whole round of city/country changes coming up, some interruptions with work coming. Manky hotel gyms with no free weights in case the gumby retard client tries to bench his bodyweight, gets stapled, and sues the hotel for his stupidity... (and yes, I use the male personal possessive article deliberately!) Went to use one hotel gym, their weights stack gizmo topped out at 25 kg...and that was before the pulley effect halved the weight.

I swear they chose the equipment deliberately so that the lard-ass customers lifted more at the "all you can eat breakfast buffet and cholesterol bar" than they do in the gym.

[Draft]

Ha last hotel gym I went to seemed to be missing half there dumbbells.

Did a set at 20, went looking for the next increment up, which was somewhere in the vicinity of 30.

I mean seriously, who steals dumbbells?