2009: TFB's Road to Buff

[becbec]

Saturday 7th

Big cardio day today...55 min of 'pump' and 55 min of combat/muay-thai... 1700 cals...enough for a mallowpuff =P~

what sorta stuff do you do in pump classes! well done!!!

that's enough for a whole packed of mallow puffs :pfft:

[teamfatboy]

This was RadicalFitness "PowerFit" - same as Les Mills Bodypump.

Basically, it's group barbell/db work done to music - in sets of reps. So, for back/chest/quads there were squats/ barbell rows/ bench press.... You'd do eg four slow squats (four-count down, four-count up), then three three-down, one-up, four singles - and repeat. Then move into barbell row (same rotation) and onto a step for bench press... throw in some "stutters" (half-height moves), bottom-half only (so half the movement on eg a bb curl), top-half only and you really work for a living.

It can be a humbling experience to find a 30kg squat too much to do :pale: :shock: but the workout is wicked. My shoulders were so fried from the morning PowerFit session that I was barely punching my way out of a paper bag by the end of the afternoon combat class.

[becbec]

hmmm i might give one a go!

is it high joint impact?

[teamfatboy]

hmmm i might give one a go!

is it high joint impact?

Just PM'd some details to you.

[teamfatboy]

Was that a organised "Road Run" or just hitting the streets for cardio ?

Nope just a dis-organised run by myself goddamn nearly killed me! I'm trying to run a little further each week at the moment, I can't believe I ran a marathon 4 months ago. It's very frustrating to have lost that fitness!!

Know that feeling - I have dialled the cardio right back as part of a plan to get a much better gauge on my metabolism so's the diet can be fine-tuned. I was 'happy' with round the bays, doing 7k off the back of zero cardio training, never-mind run-specific training, but I was appalled at my effort in Thursday night's pump class. At one stage I was struggling to do front raises with a 7kg bar! :oops: :pale: :shock:

All I keep telling myself is two things:

A) My PT know's what I to do, and I trust my PT; and

B) You can't train for everything all at once - if I wanted to train for a half-marathon, I can do that, but not at the same time as I'm trying to prep for a BB'ng comp.

So, once I've put all my toys back in the sandpit from where I threw them, I try to stay focussed on the one goal...hard, tho, eh!

[teamfatboy]

Sunday 8th March

Sumo Deads 6x6

[warm-up 2x 12x 60kg] 100kg 100 120 120 140 140 - happy to get the 2x 140s out...thought about trying for 145, but nah...

CG SM Press 3x12

40kg 45kg 50kg PB That WAS better than last time, so I'll claim the PB. Triceps felt good, at the time anyways!

Assisted chins 3x12

3 sets of 12 w/40kg assist. Better than last time, but won't be claiming PBs till I get rid of the assist.

[runveerun]

Was that a organised "Road Run" or just hitting the streets for cardio ?

Nope just a dis-organised run by myself goddamn nearly killed me! I'm trying to run a little further each week at the moment, I can't believe I ran a marathon 4 months ago. It's very frustrating to have lost that fitness!!

Know that feeling - I have dialled the cardio right back as part of a plan to get a much better gauge on my metabolism so's the diet can be fine-tuned. I was 'happy' with round the bays, doing 7k off the back of zero cardio training, never-mind run-specific training, but I was appalled at my effort in Thursday night's pump class. At one stage I was struggling to do front raises with a 7kg bar! :oops: :pale: :shock:

All I keep telling myself is two things:

A) My PT know's what I to do, and I trust my PT; and

B) You can't train for everything all at once - if I wanted to train for a half-marathon, I can do that, but not at the same time as I'm trying to prep for a BB'ng comp.

So, once I've put all my toys back in the sandpit from where I threw them, I try to stay focussed on the one goal...hard, tho, eh!

Totally you are so right, you can't train for everything!! You have decide what's more important at the moment and your goals. My friends and family are still like 'are you still gonna do a triathlon? Are you training for that? Are you swimming and cycling too yet??' AAAAARRRGGGGhhh NO I can't do everything!! I have to stay focused on the weights, must stay focused!!

It's always good to hear somebody else is in the same boat! yay!!

[teamfatboy]

Tuesday 10 Mar

Narrow-stance SM squats 7x4

[Warm-up 12x40, 12x60] 100kg 100 100 100 120 120 120kg

SM seated press 7x4

40kg 40 40 40 40 45 45kg PB Now we'll call it a PB, after starting heavier than lat time.

Seated CG ISO Row 7x4

50kg e/s 60 60 60 60 60 70kg e/s Experimented with grip - normally I'd do them close-grip like using a V-handle on seated row, palms facing each other, but this time I did them pronated (like an overhand BB grip) - MUCH harder...still managed good squeeze at the top of the range.

Checked the form on the DB single row afterwards with 2 sets of four e/s of 55kg and 60kg db's - noticed my hips were twisting a little, dialled it most-of the way out with some concentration and focus... but it was clearly helping a little.

[teamfatboy]

Thursday 12th Mar

SM Front Squats 6x6

[Warm-up 15x 40kg, 12x 40kg] 60kg 60 70 70 80 80

Seated SM Press 5x10 - all clean sets at 30kg

Seated CG Row 5x10 30kg 30kg 40 40 50 50kg

Different gym, different gear - focussing on form. Squats went well up til the last set, bar starting to roll down off shoulders, and had to rush a couple. Seated press done on a flat bench, no back support so not quite so heavy. Seated CG row good form 'til I got called after three reps in the last set, so re-set the count to zero and knocked out ten clean reps.

Oh, and where do I get Deep Heat by the bucket...knees playing up, going thru a LOT of it :shifty: :pale: :sad:

[poos_n_wees]

...but I was appalled at my effort in Thursday night's pump class. At one stage I was struggling to do front raises with a 7kg bar! :oops: :pale: :shock:

Pump classes do this to ya though! About 261 reps of the lighter weights make them feel like 100kgs by the end of the session :?

I like how you're varying your cardio.. not doing the same thing day in day out. Keeps things interesting! :nod:

[becbec]

Oh, and where do I get Deep Heat by the bucket...knees playing up, going thru a LOT of it :shifty: :pale: :sad:

i use tiger balm on my sore joints, it's kinda pricey but most of the time works a charm

you can get it from the supermarket

[teamfatboy]

Yep might have to get some of that... it's kinda wierd, it's not DOMS, it's only in one place, and Deep Heat helps.

I like mixing up the varieties of cardio...checked out the spin room at Exodus in Wellington, it's way Gucci, the bikes actually have computers/ HR monitors on them. They look real spacy too... but on my current program I shouldn't be doing too much cardio, focussing on lifting stuff :cool: :nod: \:D/

[becbec]

Yep might have to get some of that... it's kinda wierd, it's not DOMS, it's only in one place, and Deep Heat helps.

I like mixing up the varieties of cardio...checked out the spin room at Exodus in Wellington, it's way Gucci, the bikes actually have computers/ HR monitors on them. They look real spacy too... but on my current program I shouldn't be doing too much cardio, focussing on lifting stuff :cool: :nod: \:D/

is there any swelling? i hope you haven't damaged your joint :shock:

haha, i went to a different gym a while back which had tv's in the treadmills etc, you just had to plug your headphones in and you could watch tv :grin:

[biggurl27]

Yeah man those Pump classes are hard as!! Anti-Flam is pretty good TFB, I always get a sore right knee from training legs, both of mine are dodgy and it seems to help :grin:

[teamfatboy]

No, I don't think there's any swelling (but I got chubby knees so who could tell :oops:) and they're not tender. It's most likely just that as I get full ROM and so on, the ligaments/tendons are griping.

So Deep Heat/ Tiger Balm/ Anti Flamme, depending on how bad I wanna smell (maybe THAT's why the missus ate chilli AND beans AND garlic tonight!)

Exodus has TV's on the cardio gear, with the same audio feeds, none of this 'tune your Ipod to FM frequency' stuff. Real glitzy..but not my part of town. Didn't check out the weights range either, dunno how their free weights section actually is.

I like the whole Pump/ Power thing, it's kinda humbing how heavy a 10kg bar can feel at the wrong moment. The Fight/ Combat classes are great too, wicked soundtracks:)

[runveerun]

Voltaren gel and pills combined are good too, maybe RICE technique? That seems to work for most things if you have the patience and frozen peas.

[teamfatboy]

Voltaren never works for me, but naproxen sodium did - it's a common anti-inflam in the US, but here seems only prescribed for period pain?

As for RICE, I don't think it's a sprain or strain so much, it gets worse after sleep (when the leg's horizontal and rested).

Hell, it's prob just old age ... reaches for mid-life crisis motorcycle catalogs :grin:

[teamfatboy]

Sunday 15 Mar

Stifflegs 7x4

[warmup 2x 12x 60kg] 120 120 130 130 140 140 145 PB

DB Bench Press 7x4

25kg e/s 28 28 33 33 38 38kg e/s PB

SM Upright Row 7x4

45kg 50 50 55 55 60 60

Happy with that - the 145s felt like the form was OK, not a lot of back in there...which is why sitting down to type ain't a bunch o'laffs. Also started 20kg heavier than last time, so the amount of "work done" was a lot more than last time. Same with the 38s on th bench - two sets of four clean reps, even 1s pausing at the bottom on the last set. Upright row, the Smith seemed kinda weird, it slopes 'backwards' slightly but at least it helped keep weight on the heels, otherwise I find I tend to raise up onto balls of feet.

[becbec]

yay for pb's! \:D/

i find that ibubrofen helps the best for joint pain, and icing joints

[marky65]

6 months more training like that sould see you at the Wellington comp in September TFB :nod:

[teamfatboy]

That's the plan, Mark! I reckon I can see improvements, even if the stinky tape measure and nasty calipers can't! Besides, the number of plates on the bar doesn't lie, does it ? :shock:

[marky65]

Thats true and the tape and the callipers are only a guide anyway!! :pfft:

[teamfatboy]

Tuesday 17 Mar

SM Front Squats 7x4

[warm-up 2x 12x 40kg] 60 60 70 70 80 80 85kg for 4 reps, 90 for 2 reps twice, with about 30s rest in between. Call the 85kg a PB.

ISO Shoulder Press machine 7x4

25kg e/s 25 30 30 30 30 30kg e/s

ISO seated row close grip 7x4

60kg e/s, seven sets of four

Then some random stuff

DB Bench Row 4 sets of 4 reps e/s, 55kg, watching for correct form. Probably couldn't have done the 60s without cheating by twisting spine, raising hip.

Seated row CG 7x4

49kg 49kg 70kg 70kg 91kg 91kg - having a hard time keeping backside on bench :shock:

Incline Leg Press - sled plus bodyweight

49 reps before resting, then 25, 26 reps to make the century.

[becbec]

are the ones in bold personal bests?

[teamfatboy]

Yep, I tend to count personal bests if I make the full quota of reps for the set with clean form, no pauses....so for example, I'll claim 85kg for four reps, and reckon next time I'll nail the 90kg for four :nod: