2009: TFB's Road to Buff

[Mr_Krabs]

Gutted for you man :doh:

Yeah just gota go hard on the things you can, I can relate to this because I broke one of my big toes at the start of this year which meant alot of my lower body compounds were out of the question. It does make you really search for new ways of working out and you never know the time off your legs might actually really help you when you jump back on them, forced rest

Good luck with the recovery, any injuries suck ass :evil:

[rose]

Dude that's pissy! Hope you heal up quick. Set backs can be a right c*nt.

[SoaringSwine]

That sucks! Oh well, you'll have plenty of time to get that bench up. But that means you'll actually have to bench for a change TFB!

[autechre]

Gonna have plenty of time to work on my chin-ups and upper-body strength....slipped on damp marble pavers yesterday, sprained ankle and banged-up knee

That sucks TFB! All I can recommend is don't push the recovery too hard and work that upper body like a mofo :grin:

[teamfatboy]

Update - with strapping and some of my fave painkillers (naproxen sodium seems to work on sprains for me, dunno why) it's calming down slowly - no stick required for walking this arvo. Still got major cankle going on, on one leg tho..

So (according to quack) by the time I'm next scheduled to put a lot of load on (prob leg day or back-triceps) it should be adequate... means I have no excuses for the next few days but to hit chest-shoulders real hard tomorrow - bust a PB on bench to keep SS happy!

[biggurl27]

Nice work on the chins TFB. Bugger about the ankle but nice to see you are getting on with it and doing some upper body training :wink:

[teamfatboy]

Yep, my upper body was always lagging behind anyways....whereas my legs were the accidental benefactor of so many years of being such a lard-ass.

Last night I thought the ankle was serious...just strapping it had me reaching for the bucket :oops: as today's gone on, it's easing so at least I can plan to train at the weekend, I'll just move stuff around on the training plan. But 150kg squats and db walking lunges are right out... :clap:

[teamfatboy]

Saturday 4th of July

Chest-shoulders

BB incline bench...pitiful, but improving. At least I didn't have my hips a foot off the bench...flat flies, finished with 10x 22kg e/s and a pec-dec dropset, 8x56, 8x 49, 7x 42 and 8 at 35.

Clean and press - finished with 8x 30kg...it's amazing how much burn you can get with such a little weight when you get the form right :shock: side lat raises, rear delt flies and my fave, a shrug dropset - 10x120, 10x100, 10x 80

Cardio..this is where I wasn't so confident, but the quack said the sprain was a grade 1, and thru the morning, the strapped ankle didn't feel too bad, so I hit the spin bike, using cleats to keep the foot rigid and prevent too much rotation. 40 min HIIT, comprising 2m warm-up, 8m 30s on/off,10m 60s on/30s off, 10m 90s on/30s off and 10min 45s on/15s off - 560cal, not bad considering I was trying to be smooth, hi-rpm, not big torque. So, fingers crossed for a smooth rehab...and a good leg day on Tues or Weds.

[runveerun]

Well done for 'soldiering on!' Injuries suck, good on you for being so positive and carrying on as best you can! :salute:

[rose]

Well done for 'soldiering on!' Injuries suck, good on you for being so positive and carrying on as best you can! :salute:

Ditto :salute:

[rose]

LOL! Those saluting guys are moving in time to the music I'm listening to. FREAKY :shock:

[teamfatboy]

That's cos they're WATCHING YOU...hehehe

Relieved the ankle's not as bad as first thought.. turns out the least smart thing I did was go to a meeting the same night where I spent 2-1/2 hours standing..... :doh: Should be back on track soon enough.

[autechre]

Relieved the ankle's not as bad as first thought..Should be back on track soon enough.

\:D/ Good to hear TFB! Sounds like it won't set you back too much at all.

[teamfatboy]

Sunday 5 July

Biceps-abs

Alt DB curls, finishing with 8x 17kgs; 2 sets of BB 21s; concentration curls, had to finish with forced-reps; then 3x20 SB crunches, keeping tension on the extension (eccentric?) phase as well as during the squeeze, and 3x 12 single leg lowers

Cardio - Mr consistency....spin bike, same pattern as yesterday, 554 cals...nice to know I can keep steady levels of intensity. Of course, I could have forecast that from the diameter of the puddle of melted TFB under the bike :roll: :shock:

[teamfatboy]

Monday 6 July

Just killing time really, so went to pay attention to form by running thru chest-shoulders. Incline DB press - finished with 8x 32kgs, couldn't really claim the 6x 35s as I'm sure they were too shallow/ too high up chest. Flat flies - finishing with 8x 25kgs. Pec Dec - 30 rep dropset 56(6) / 49 (6) / 42 (8)/ 35 (10). SM Shoulder Press - 3x 12x 25kg; Side lat raises 12 reps 9/ 10/ 10kg

Ankle continues to recover - just some residual (lateral?) instability now.

[teamfatboy]

Tuesday 7 July

Legs - with some trepidation

HS leg extensions for a warm-up1x30, dropped the weight down a plate to 35kg to spare the dodgy knee. SM Squats 12x 60kg warm-up, then 12x100, 12x 120 and 8x 140kg, plus 2 at 150kg for good measure. Then SM lunges (for lateral stability) 12 e/s at 40, 60 and 80kg. 3x 12 sissy squats to finish quads.

Lying leg curls, 12x 45kg, 12x 55kg and 8x 70kg, then DB stifflegs, 12x 40 kg e/s, 10 x 45kg e/s and 8x 51kg e/s.

And finally, my favorite (or not) - 50-rep seated calf raise dropset: 10x 50, 10x 45, 10x 40, 10x 35 and 10x 30kg. Small muscles in a load of hurt at this point - burning. And the weights room's upstairs :shock:

But the torqued knee and ankle seemed to hold up well, thanks to the strapping, so we'll call that a win

[rose]

thanks to the strapping

Nice work man 8)

[Android]

ditto with Rose and good squat weight, especially those SM lunges they're not easy on a dodgy leg so ankle must be recovering nicely :-)

[teamfatboy]

Thanks folks

I reckon walking lunges are harder - especially if you keep the feet moving, swing thru the 'centre' position and transition straight into the next lunge. I tend to wobble like a penguin when I do them.

Watching form probably meant I did the SM lunges "more correctly", using more front leg than might have been the case otherwise. Either way, glute/quad got a good workout.

Mind you, calves are not happy after the drop-set either! 's all good :grin:

[runveerun]

nice WO! No feeling sorry for yourself there MR TFB! Well done! :clap:

[teamfatboy]

Feeling sorry won't replace the keg with a six-pack, will it?

Back, triceps and cardio tomorrow - and sicko that I am, I'm looking forward to it :?

Besides, I'd want to give back my Kiwi-Bloke/ Bona-fide Southern Man card if I let a minor thing like that put me off - when there are folks like Rose volunteering to get seven different kinds of stuffing whacked out of them for FUN :shock: :pfft:

[autechre]

Feeling sorry won't replace the keg with a six-pack, will it?

:clap: Very nice TFB! Good to see it's not set you back at all really - some big weights in that leg w/out.

Besides, I'd want to give back my Kiwi-Bloke/ Bona-fide Southern Man card if I let a minor thing like that put me off - when there are folks like Rose volunteering to get seven different kinds of stuffing whacked out of them for FUN :shock: :pfft:

Rose is a machine :twisted: Besides, I doubt whether the opposition comes off too lightly :pfft:

[teamfatboy]

Thursday 9th July

Back/triceps and cardio

Sumo Deadlifts - warmed up with 15x 60kg, then into the reps that counted... 12x 100kg, 12x 120kg, 10x 140kg...and, then 'cos I was feeling good and someone gave me the simple advice "Be Positive", finished off with a bonus set of 4x 160kg off the floor PB :dancing: :jive:... after that, the T-bar rows (12x 40, 12x 50, 10x50kg) and chins (30-rep drop-set, with 1 :pale: unassisted rep) were 'business as usual'.

Triceps - bb skulls, 12x 25, 12x 30, 12x 35 then straight into CG press 30-rep dropset, 10x 35, 10x 30, 10x 25kg and finished with twist/kickbacks, 12x 7, 12x 8, 12x 10kg

Cardio - same 40min HIIT on the spin bike - 2m warm-up, 8m of 30s on/off, 10m of 60s on/30 off, 10m of 90s on/ 30 off and 10m of 45s on/ 15s off, 582 cals. Job done....

[autechre]

Sumo Deadlifts - warmed up with 15x 60kg, then into the reps that counted... 12x 100kg, 12x 120kg, 10x 140kg...and, then 'cos I was feeling good and someone gave me the simple advice "Be Positive", finished off with a bonus set of 4x 160kg off the floor PB :dancing: :jive:...

Awesome work on those sumos TFB!! :clap: :clap:

Sometimes it helps to have that extra little affirmation to give you a boost.

[rose]

Besides, I'd want to give back my Kiwi-Bloke/ Bona-fide Southern Man card if I let a minor thing like that put me off - when there are folks like Rose volunteering to get seven different kinds of stuffing whacked out of them for FUN :shock: :pfft:

My time on earth has not been a waste then 8)