Jump to content

Sorry!

This site is in read-only mode right now. You can browse all our old topics (and there's a lot of them) but you won't be able to add to them.

2009: TFB's Road to Buff

teamfatboy

By teamfatboy
in Workout journals

 Share

Recommended Posts

  • Replies 1k
  • Created
  • Last Reply

Top Posters In This Topic

Popular Days

Top Posters In This Topic

Popular Days

Posted Images

Specter Senior member

Specter

Posted
Posted
Fuel - only the best little coffee chain in Wellington (and, how conveniently, right outside my building)

Dark - their new dark-roasted coffee beans.

Fuel Dark - five shots of liquid coffeeholic paradise in a cup =P~

Something to look forward too \:D/

OMG that sounds amazing! That would keep me going for awhile! Ooooo I'm SO looking forward to moving!!!

Ur moving to wellington?

Link to comment
Share on other sites
teamfatboy Veteran member

teamfatboy

Posted
  • Author
Posted

And we're looking forward to it :nod: :grin:

Sunday 26 July

Chest-Shoulders

Incline DB Press [warm-up 15x 15kg] 3x12 20s, 25s, 28s

Flat DB flies 3x12 17, 20, 20

Pec Dec 1x30 rep dropset 56kg (5), 49 (6), 42 (9) 35 (10)

Clean and Press 3x 15 - 20kg, 20, 22.5 :oops: these are so much harder when done with good form :shock:

Side Lat Raise 1x30 rep dropset 8kg e/s, 7kg, 6kg

Incline rear delt flies 3x12 6kg, 8kg, 9kg

Shrug - was supposed to be a 30-rep drop set, but I had no straps so started light, and when it felt good, I kept going... 10reps x 100kg, 20reps x 80kg, 20x 60kg.

No cardio tho, this'll be my off-day for the week.

Link to comment
Share on other sites
teamfatboy Veteran member

teamfatboy

Posted
  • Author
Posted
I know everything is easier with a bit of a swing to it!

It's not so much the swinging - as having the bar out forward of the body, rather than straight above it. Having it where you can just see it at the top of your field of view, if you're looking straight ahead (well, I know what I mean :grin: ) rather than being in a straight line, focusses much more on anterior delts.

Jeepers, if my PT caught me swinging or hitching on this move or any other, I'd be dogfood! (and very fatty dogfood at that!)

Link to comment
Share on other sites
runveerun Veteran member

runveerun

Posted
Posted
I know everything is easier with a bit of a swing to it!

It's not so much the swinging - as having the bar out forward of the body, rather than straight above it. Having it where you can just see it at the top of your field of view, if you're looking straight ahead (well, I know what I mean :grin: ) rather than being in a straight line, focusses much more on anterior delts.

Jeepers, if my PT caught me swinging or hitching on this move or any other, I'd be dogfood! (and very fatty dogfood at that!)

Ah yes I know the feeling 'core into your spine, keep the curve in your back' blah blah blah all good though it's better to have good form!

Link to comment
Share on other sites
Specter Senior member

Specter

Posted
Posted
I know everything is easier with a bit of a swing to it!

It's not so much the swinging - as having the bar out forward of the body, rather than straight above it. Having it where you can just see it at the top of your field of view, if you're looking straight ahead (well, I know what I mean :grin: ) rather than being in a straight line, focusses much more on anterior delts.

Jeepers, if my PT caught me swinging or hitching on this move or any other, I'd be dogfood! (and very fatty dogfood at that!)

Well done bro....keep it up. :D

Link to comment
Share on other sites
teamfatboy Veteran member

teamfatboy

Posted
  • Author
Posted

Random Film Festival note - just back from Adventureland....a low-key little movie about the '80s. It wasn't too bad, had some funny notes, but not what I expected - and unusually for an American film, it had a Crowded House track (Don't Dream it's Over) in the soundtrack. And as for the short film 'Lars og Peter' - wow, life in Scandinavia must be real depressing.

Link to comment
Share on other sites
Specter Senior member

Specter

Posted
Posted
Random Film Festival note - just back from Adventureland....a low-key little movie about the '80s. It wasn't too bad, had some funny notes, but not what I expected - and unusually for an American film, it had a Crowded House track (Don't Dream it's Over) in the soundtrack. And as for the short film 'Lars og Peter' - wow, life in Scandinavia must be real depressing.

Was that the 6.10pm session at the Embassy you went to? Cause I was there...protein shake container in hand etc...lol :pfft:

That Lars Og Peter film got me stumped?? I thought I had arrived at the wrong movie session and was going wtf?

Link to comment
Share on other sites
teamfatboy Veteran member

teamfatboy

Posted
  • Author
Posted

Monday 27 July

Back-triceps

Wide-grip chins 1x20 - 3 unassisted AGAIN :D 5 -20, 5x -30, 10x -35

Sumo Deads [warmup 15x 80kg] 12x 120kg 12x 140kg, 10x 150kg...actually, it was 8, grip gave out, and 2 more off the floor, so then 6x 155kg off the floor. Yes, I'm using straps (single-loop), no I'm not using opposed-grip (I've used it in the past, but when I tried it today, seemed to impinge on the forearm too much) - I'll go buy some more Harden-up and see what happens, no, I'm not using hook grip, got what my PT calls, in that universal tone of respect, "titchy little hands" and can barely snag thumb with index finger...

Seated ISO rows, narrow grip 12x 40kg e/s, 12x 45kg, 8x 50kg e/s before grip ran out, re-set and 4 more.

CG Press 30-rep dropset - 15x 40kg, 10x 37.5, 5x 35kg

Incline BB Skulls 12x 25kg, 12x 32.5kg, 8x 40kg - working working....

DB kickbacks- 12x 8kg, 12x 10kg, 10x 12kg. Got in to the gym before the rush hour, managed to get bench this time, unlike last week.

French Press (AKA Seated DB Triceps Press) [15x 20kg] 12x 25kg, 12x 30kg, 6x 35kg.

Diet

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

0800 - black coffee

1030 - 160g cooked chook, capsicum, cucumber, celery, tomato

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

1600 - 1/2 cup oats, ps

PWO - creatine

To come...

1900 - 50g cooked rump, veggies

2200 - casein shake, trib, zma.

Yay, Law and Order UK starts tonight - should be interesting.

Ran into Specter at th gym - good to put a face to th name :)

Link to comment
Share on other sites
Specter Senior member

Specter

Posted
Posted

Hard not to notice you doing those sumo lifts..(I was suprised the gym was packed at that time and all the squat racks I like were being used) when I walked past the squat rack...very impressive.. :shock:

Good to meet ya bud.

Link to comment
Share on other sites
teamfatboy Veteran member

teamfatboy

Posted
  • Author
Posted

Yep, welcome to the Monday night 'Happy hour' - from around 4:30-5:00 thru maybe 6pm Mondays it's quite busy. I was lucky, ten minutes later and I'd have been queueing for a rack. Mondays are worst, tho...by the end of the week it's not nearly so bad.

Thanks for the complement, too - I wasn't nearly so convincing by the time I got thru the triceps workout. Nearly had the incline skull-crushers living up to their name :oops:

Link to comment
Share on other sites
autechre Senior member

autechre

Posted
Posted
Wide-grip chins 1x20 - 3 unassisted AGAIN :D 5 -20, 5x -30, 10x -35

Sumo Deads [warmup 15x 80kg] 12x 120kg 12x 140kg, 10x 150kg...actually, it was 8, grip gave out, and 2 more off the floor, so then 6x 155kg off the floor.

Nice work on the chins & the sumos TFB!

Mondays are always mental at the gym. Too many people with the guilts from the weekends indulgences. :pfft:

Link to comment
Share on other sites
Specter Senior member

Specter

Posted
Posted
Tuesday 28th July

Biceps-Abs

BB Curl 21s 20kg, 25kg

Incline Hammers 3x12 12, 15, 17kg

Hi-pulley cable, 3x12, 20, 25, 30kg e/s

SB Crunches 3x20, Decline leg lowers 3x 12 e/s

Cardio - only 30m HIIT on the spin bike, still 450cals.

good workout bud...I wil be down there later doing abs and cardio...then thats me..taking next 2 days off to rest.

Link to comment
Share on other sites
teamfatboy Veteran member

teamfatboy

Posted
  • Author
Posted
looks like the training is going well, if those deads keep going up we might have to have this moved this to the powerlifting forum :grin:

Depends - can you still be a powerlifter if you can't bench for sh!t ? :roll: :shock:

yeah, I know, the bench will come... the good thing is, if I keep losing %bf, it makes my goal of benching bw so much nearer :grin:

Wednesday 29 July

Bonus shoulders day

SM Upright Row [warm-up 15x 20kg], 12x 30, 10x 40, 10x 40

Seated Press [warm-up 15x 15kg e/s] 12x 20s, 12x 22s, 6x 25s

Shrugs 5x 10x 80kg

Cardio - 40min HIIT, 600 cals exactly...

Leg day tomorrow \:D/

Link to comment
Share on other sites
 Share
Go to topic listing


  • Popular Contributors

    Nobody has received reputation this week.

×
×
  • Create New...