2009: TFB's Road to Buff

[teamfatboy]

As I do it, it's a variant of the Arnold...

Start with dumbbells in hands as for a dumbbell press, upper arms in line with the body, elbows at 90 degrees, palms facing forward.

But, before you press, rotate the upper arms so that, in stead of being in line with the shoulders, they are at right angles in front of you. Kinda like a martial-arts block, you end up with the forearms in front of your face, palms facing towards you.

Now, press up, rotating the palms so that at the top of the motion the palms face forward.

Finally, lower as per a normal db press, ending with elbows at 90, upper arms in line with body.

It can also be done with the pressing movement as per a normal db press, and the arms come forward during the lowering phase.

I thought bodybuilding.com might have had a video of it, but couldn't find one.

[marky65]

Cheers for that. Sort of like the arnnie press in reverse.

[teamfatboy]

Sunday - quick chest w/o

Incline BB press [warm-up 20x 40kg] 12x 60kg 12x 65kg 12x 70kg

Flat flies 3x 12x 22s... was working the ROM, trying to feel the stretch without a shoulder going 'ping'....which is why I wasn't pushing up the weights

Cable X-over 12x 25kg e/s, 12x 30kg, 12x 35kg

Ran out of time, triceps schmiceps... then spent time cooking the food for the week...I reckon if I had two Georges I could use them both and they'd still never cool down. What's more, as I was typing I realised I forgot to do the kumera :evil:

[teamfatboy]

Today was a rest day.... but tomorrow the demon awaits: front squats :evil:

Don't like them, but I suppose that's precisely why they turned up on the new training plan :doh:

So I will prevail - and anyone who sees a grown-up struggling to front-squat a bare oly bar, just look away :grin:

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60/ 7.5/ 850/ 163

[marky65]

Nothing wrong with just the bar TFB. We all start low and then build from there....you will be hammering the 100kg front squats in no time at all... :gunfire:

[teamfatboy]

Nothing wrong with just the bar TFB. We all start low and then build from there....you will be hammering the 100kg front squats in no time at all... :gunfire:

Yep, I know, I know... in all honesty, I'll be aiming to start with 40kg and build it from there - and it's all a head game anyway, the more I believe your advice, rather than my own, the quicker I'll get to two plates a side!

Where's Gym Rat and his Ronnie voice ("T'aint nothing but a peanut"/ "light weight baby") when you need him!

Oh, and the South African sevens boys were in the gym tonight...they look quiiiiiiick!

[biggurl27]

Well at least you can do them TFB :grin: I nearly fall over and just can't do those front squats :?

[teamfatboy]

Maybe it's 'cos my ginormous bum acts as a counterweight :oops: :shock:

[Small]

haha!! tfb

sayme :shifty:

[biggurl27]

haha whatever

[teamfatboy]

Tuesday 3 Feb

BB Front Squats 6x6

[Warm-up 2 sets of 15, bare bar] 6x 40kg 6x 50kg 6x 60kg 6x 60kg 6x 70kg 6x 80kg

Seated DB Press 5x10

10x 17s, 10x 17s, 10x 17s, 9.5x 17s, 10x 15s.

ISO seated row 5x10

10x 40kg e/s, 10x 45s, 10x 45s, 10x 45s, 10x50 kg e/s

Impressions:

Front squats: I must have built up enough anterior delt for the bar to sit there quite happily, I used to have trouble keeping it there. The 40s and 50s were far too easy, the 60s adequate, the 70s a stretch but as yet there's no way I could knock out 6x6 at 80, so I'll aim for 6x6 at 65 or so next go-around

Seated DB press: I'll settle for doing 5x10 clean with 17kg per side, but wasn't unhappy with those. They aren't stellar lifts, plenty of room for improvement, but I think the form was ok.

Seated ISO row: the 40s weren't a test, the 45s OK, the 50s definitely had me working. Next time, 5x10s at 45kg. All good fun :-)

[biggurl27]

Noice job on the front squats. Ooh got my form in for the round the bays so I'll see ya then, I might be wogging it... thats walk/jog combo hehe

[teamfatboy]

Thanks BG, I was quite happy with the front squats...feeling no leg pain today at all, so there's room to up the load there (famous last words)

Yep, wogging could be the order of the day.... run a lamp-post, walk three or six..run one, walk six... :oops:

[marky65]

Great going on the front squats. :nod:

I have never tried them......I will check how you progress with them and may throw them in for the next 8 weeks after the lot that I am on now.

[teamfatboy]

Thursday 5th

Stifflegs 7x4 on the Smith

80, 80 both off the box, 100, 100 both off the box, 100, 100, 100

BB Press 7x4

60 60 70 70 70 70 70

Upright row

30 40 50 50 50 50 50

Impressions...this was more baseline setting to get a handle on weights going forward. My form on stifflegs musta needed tweaking, cos PT had me doing them off the step...I gained a little ROM from the box, but the cross-bar on the Smith was messing with my head...but I lost ROM when I did them off the floor. BB press - happy with those, one hip kept sneaking off the bench on the last rep of a set, but 70s will do for a start. Upright row - 30 was too low to start, but 50s wil suffice, esp if I remember to keep bringing elbows up higher than ears.

Got home, didn't feel too bad 'til one calf started ferocious cramps...wicked fierce :shock: dunno why either.

Oh, and on the front squats, I reckon yep, 6x6 at 65s or maybe 70s if it's a hi-carb day, should do it. Anterior delts a bit tender tho..gotta harden up some more!

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60/7.35/ 835/166

[teamfatboy]

Sunday 8 Feb

Narrow-stance squats 7x4

[warmup 2x 15x 60kg] 100, 100, 120, 120, 120, 130, 130

Standing BB Press 7x4

30kg 30 35 35 40 40 40

Single-arm Row 7x4

[35kg] 42 42 45 45 51 51 51kg PB

Impressions - happy with the narrow-stance squats, probably start heavier and aim for at least 5 sets of 4 at 120, before messing with the weight. The last set of 4 reps at 130 was more like two sets of two, but without racking the bar. The Standing BB (overhead) press was a bit of an ask, but I know shoulders are a weakness. The forties proved a little hard to drive 'out of the hole' but some of that's just technique, I'm sure. Happy with the single-arm db rows tho...I was doing them feet-on-floor, bracing on a swiss ball, and managed nice sets of reps with the 51s...in case the SB was giving me some wierd cheating effect, I did the last set off a bench, no real difference. But those are the last of the 'regular' DBs at the gym, after that it's the real heavy iron...55s, 60s and 65s they bought last year. Big increments tho - 5kg a time will be fun in the future!

Man it was warm in there today....time for a power-nap!

[biggurl27]

Cool new avatar pic TFB, running OMG what was that for?!?

[teamfatboy]

Thanks BG - that was the Harbour Capital 10k 18 months ago. It was a nice morning 'round Oriental Bay, once it (or I) warmed-up....

[biggurl27]

Yeah I can see the Fishermans Table behind you. Nice Work :wink:

[teamfatboy]

Yeah I can see the Fishermans Table behind you. Nice Work :wink:

No, I didn't stop at the Fishy Table... altho the temptation was there... :grin:

[poos_n_wees]

Flash new avi TFB! 8) Nice to finally put a face to the name :grin:

[teamfatboy]

Cheers PnW - nice to hear from you too....was beginning to think you'd lost the art of typing :grin:

Today was a rest day (well, kinda) - the squats yesterday really messed with my knees, so I'm glad tomorrow's only deads, cg press and chins...

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40/555/145

[biggurl27]

hmmm I hear you on the knees part!!! What are those number TFB, your measurements? :pfft: jokes jokes

[teamfatboy]

hmmm I hear you on the knees part!!! What are those number TFB, your measurements? :pfft: jokes jokes

Yep, 'course they're my measurements... waist in inches, number of peanut slabs eaten, and number of pallbearers required if I kark it today!

Actually, thinking about it, if I don't go scoff a handful of glucosamine, that 145 could be my time for the Round the Bays, in hours to cover 7km :oops: :shock:

[Flamer]

hmmm I hear you on the knees part!!! What are those number TFB, your measurements? :pfft: jokes jokes

Yep, 'course they're my measurements... waist in inches, number of peanut slabs eaten, and number of pallbearers required if I kark it today!Actually, thinking about it, if I don't go scoff a handful of glucosamine, that 145 could be my time for the Round the Bays, in hours to cover 7km :oops: :shock:

TFB - you have one hell of a sense of humour!!! :grin: