2009: TFB's Road to Buff

[Android]

yeah I hate that when the bar rolls on ya and catches, especially when you least expect it to, dangerous!

[teamfatboy]

Thanks Android, nice to know I'm not the only one... As I gain shoulder strength, I reckon I'll be better equipped to stop the bar from rolling, but legs have always been stronger, relatively speaking.

Thumbs are getting sandwiched between bar and collarbones, but it's the only way to keep a strong grip on the bar - there's no knurling in the middle of the bar. I do them arms-crossed, might have to try parallel (left arm on left side, etc) - is there a 'right way' ?.

[marky65]

Good going TFB.

I tried those the other day and couldn't get the bar to sit right so just carried on with the normal squats... :pfft:

I must get round to posting my weight up again.

[teamfatboy]

Wednesday 28th April

Cardio - spin bike.

5m warm-up, 10x intervals of 1m on, 2m off standing/ out of the saddle, 10x intervals of 1m on, 1m off, this time in the saddle, 5m cool-down. 850cal, off Polar HRM.

Felt better, clearly shaking off the cold

Thanks Marky, 's all good. Got a session with the evil calipers of doom tomorrow... :pale:

[teamfatboy]

Thursday 30 Apr

Stifflegs 7x4

[Warm-up 2x 12x 60kg] 100 100 120 120 130 130 140kg

DB Bench Press 7x4

25s 30s 30s 38s 38s 35s 35s 35s... grr. Started out w/25s, fine...gym's only got one pair of 35s, they were in use and while the first set of 38s wasn't bad, the second was ropey-as, so I had to back-off and finish with the 35s.

Upright Row 7x4

40kg 40 60 60 50 50 50kg - again, got cocky, 20kg jump was too big, couldn't manage the 1s holds, backed-off a bit and finished clean

Decline Oblique Twists 3x 20

Three sets, using 6kg medi-ball

and for giggles, tried DB front raises...3 sets of 10 reps/side, alternating, w/10kg db..not bad, but 12's would have been pushing it.

[teamfatboy]

Monday 4 May

Wah! Couldn't get to the gym all weekend...

Tonight

SM Narrow-stance squats 7x4

[10x40, 10x60 warmup] 105 105 125 125 135 135 140 nope got two clean reps out then failed back to 130.

DB seated overhead Press 7x4

15kg e/s 17 17 17 20 20 20kg e/s - last one was ropey, but it'll do.

DB Single-sided row 7x4

40kg 40 45 45 50 50 55kg

SB Crunches 3x15 to finish...and five minutes AFTER I left the fire-alarm went off and everyone else got to go stand in the carpark. Can't have been a lot of fun, it wasn't that warm!

Diet

0600 black coffee, 3/4 cup oats, ps, banana, creatine, trib

0930 black coffee (it's sooo much more than that - double double and an extra shot of Fuel's new dark-roast...happy TFB!)

1000 tomato, celery, cucumber, 100g (cooked weight) kumara, 80g (cooked wt) chicken

1330 tomato, celery, cucumber, 100g kumara, 50g (cooked, =100g raw) beef

1730 1/2 cup oats, PS, 10g flaxseed. This should have been before workout, but work got in the way.

1930 - to come: 80g cooked chook, 300g steam-in-bag veggies.

2130 - 10 eggwhite shake, Weightwatchers jellymix to flavour

[startinfromscratch]

shit tfb, your running low cals! have you tried keto b4? just curious

[teamfatboy]

Yep, this diet's carb-cycling, this was lo-carb day. Strictly speaking I shouldn't have trained on that diet - training-but-lo-carb days are slightly different, but my schedule got all farbled up.

It's three lo-carb days, then hi-carb - but when training coincides with lo-carbs, I get more protein to compensate

Of course, I should explain I'm trying to burn fat, not bulk-up, and I've a loooong way to go :roll:

Overall calorie budget's set 500cal below theoretical maintenance - but I've been coping fine. Of course, the odd cheat meal might have had more than a little to do with that.

But all that stops 25 May. I get back from a trip and it's game time! No deviations, no choccie fish, nothing :shock:

[runveerun]

no choccie fish thats harsh!!

[teamfatboy]

Harsh...but as my PT would say:

Do you want to be lean or not?

I choose lean...

[teamfatboy]

Tuesday 5 May

Deadlifts 7x4

[Warm-up 2x 12x 60kg] 100kg 100 120 120 140 140 150kg PB

Doh - only after I'd done it did I bother to check - it should have been six sets of six. No wonder the 150 was within reach!

CG SM Press 3x12

3 sets of 12, all at 40kg. Tris on fire :nod: :shock:

Assisted Chins 3x12

1 set 35kg assist, 1x 45kg, 1x 55kg - lats just not firing by the end. Last couple mostly whatever bicep I could bring in.

BB Curls 3x12

3 sets of 12, 20kg bb, aiming for best form.

Upright Rows 3x12

3 sets of 12, 35kg bb - just because I was there.

Cardio - 55m X-trainer, 760cal.

Weight - oh how embarrassing...zero'd the scales and now it's 108.5kg....nuts! The hole I've got to dig myself out of just got deeper :evil: But that's OK, I've been here before.

Diet

0600 - 3/4 cup oats, ps, banana, black coffee, creatine, trib

0930 - black coffee

1000 - 1 tomato, celery, cucumber, 100g brown rice, 80g chook

1330 - 1 tomato, celery, cucumber, 65g kumara, 50g beef, 10g flaxseed oil

1400 - large black coffee

1500 - creatine, then train

1800 - 1 tomato, celery, cucumber, 80g chook

2130 - 10x egg whites, flavour, ZMA

[gazza]

weights all good if you're adding muscle mate.

bet you would've got 6 with 150kg anyway mate good effort.

[biggurl27]

Nice work TFB :grin: and stay off the scales

[marky65]

Good work TFB.

If its any consolation my scales aren't exactly dropping that much either. :roll:

[teamfatboy]

Ah, 's all good. I've got one more business trip, then it's hammer time.

No crap eating, lift til the eyeballs pop, drive the body harder than it's been driven for a while.

If I was picking where lifts would be by Labour weekend - 160kg or better for squats and deads, and a 90kg bench. Not the biggest lifts in the world, but I looked at last year's journal and I was happy with lifts probably only two-thirds of those weights.

[runveerun]

Nice PB on the squats TFB!! :clap: :clap: You are doing so well with your eating and training, your journal is very inspiring!! :grin:

[startinfromscratch]

ditto to that!

if i can emulate your dieting after june when i switch over, il be sweeeeeet! :grin: :shifty:

[teamfatboy]

The drawback with only training three times a week is the journal slips so damn far down the queue...

Thursday 7 May

BB Front Squats 7x4

[Warm-up 2x 12x 60kg] 80kg 80 90 90 90 95 100 PB - actually, it was only 3+1 for 100kg, but it's so freakin' close to a PB I'll take it. Should have been SM Narrow-stance but it seems today everybody wanted a Smith.

DB seated shoulder press 7x4

15kg e/s, 17 17 17, 20 20 20...form better than last time.

BB Bentover Row 7x4

40kg 60 80 80 80 90 95kg. Couldn't get near the DBs, so thought I'd try barbell. I was quite surprised, I think I find single-sided DB rows easier 'cos only one side's drawing oxygen at a time (or whatever) but the 80s and 90s were not too shabby, the 95's got a bit wonky

Standing calf raises 3x12

3 sets of 12, 142kg. Tried doing them the way Android described them - down, up to neutral, raise - burnies...wimped out after two sets of those and did the last set straight through.

Finally, seated DB tricep extension (French Press) 7x4

5 sets with 30kg, 2 sets with 35kg. Just random extra 'cos cardio was next and I was stalling.

Cardio - 60min bike, 138bpm hr, 670 cal. Interestingly, it was harder on the bike to keep the intensity up... seemed the HR limiter was keener to cut the load than the X-trainer was, once I hit the machine's pre-programmed top limit.

Diet

0600 3/4 cup oats, ps, banana,coffee, creatine, trib, glucosamine

0830 black coffee

0930 black coffee - visitors in the office

1000 100g rice, tomato, cucumber, capsicum, celery, 80g cooked chook

1300 300ml orange juice, ps, banana

1600 130g cooked kumara, tomato, cucumber, capsicum, celery, 50g cooked beef, creatine

1930 300ml oj, ps, banana

2200 10 egg whites, flavouring (to come)

[teamfatboy]

Postscript - got up this morning, calves felt like they'd been hit by a bus. Similarly, back muscles whining after the BB rows..ain't it GOOD to mix things up from time to time.

[teamfatboy]

Sunday 10 May

BB Front Squats 6x6

[Warm-up 2x 12x 60kg] 80kg 80 90 90 95 100 PB YUS!

Happy with that - six clean reps, good ROM...

BB Standing Shoulder Press 5x10

25kg (did these hang clean) 4x 10x 30kg

ISO Seated CG Row 5x10

40kg e/s, 4x 45kg e/s Kept chest on machine pad to prevent swinging, elbows well back, whole lotta burning going on :nod: :pale: :grin:

Bench Knee Raises 3x20 - 'nuff said.

And big thanks to MasterTel for organising the seminar today - learned some different stuff from him and Becky that I'd picked up last time, and also from Moe, Joe and Joe. It was great to hear Moe's perspective on top-level competition.

[Lamborghinilova]

Hey, if you don't mind me asking, what job do you do that requires you to travel so much?

If you'd rather not say thats sweet, just curious.

[teamfatboy]

The trips were a combination - some were training, some were seminars, some were team-building. I can't remember which were which - the inside of one conference room in a downtown hotel someplace tends to look pretty much the same as the next one

I am, however, getting real good at remembering bodyweight exercises to do in the downtimes :nod:

[teamfatboy]

Monday 11 May

Stifflegs 7x4

[Warm-up, 2x 10x 60kg] 100kg 120 120 140 140 150 150kg PB :dancing: woot woot! Starting to feel the mind-muscle connection, managed to keep back flat, torque the hammies and pull cleanly. Happy with that!

DB Bench Press 7x4

25kg e/s 30 30 35 35 38 38kg e/s

BB Upright Row 7x4

40kg 50kg 60 60 50 50 50kg...form wasn't happening with the 60kgs, couldn't retract shoulderblades or hold at the top of the pull, so dropped it back for better form.

SB Crunches w/10kg plate 3x20...abs - gotta do 'em!

Diet

0600 - 3/4 cup oats, ps, black coffee, creatine, trib, banana

0830 - black coffee - tall long black, extra shot :shock: oh, and the secret (but naughty) weapon - a croissant!

1000 - 80g cooked chook, 100g brown rice, capsicum, cucumber, celery, tomato

1300 - 50g cooked beef, 65g kumara, capsicum, cucumber, celery, tomato

1600 - 1/2 cup oats, protein, creatine

1900 - 80g cooked chook, 200g frozen steam-in-bag veggies

2200 - ps, zma. (should be egg whites but I'm out...)

[becbec]

mmm croissant =P~

and well done on the 150kg PB!

[runveerun]

Go the 150kg!! Fantastic stuff!!!!! :clap: :clap: :clap:

Croissants make you stronger!??