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2009: TFB's Road to Buff

teamfatboy

By teamfatboy
in Workout journals

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autechre Senior member

autechre

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the good thing is, if I keep losing %bf, it makes my goal of benching bw so much nearer :grin:

Haha! I think I'm gonna steal this idea too :pfft:

This is the theory i'm working to :grin:

I currently weigh what my previous best bench was. Now I just need to keep rolling with the 5x5 program until I get back up there.

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teamfatboy Veteran member

teamfatboy

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Thursday 30 July

Legs, legs and more legs

BB Front Squats [warm-up 15x 40kg] 12x 70kg, 12x 80kg, then 90kg in 2's n 3's...grr, kept running out of shoulder strength and letting the bar run off clavicles

SM Lunges 12x 60kg e/s, 12x 80kg, 8x 100kg e/s (each leg, that is :grin:)

Sissy squats 3x 12

HS Leg Extensions 30-rep dropset 70kg (12), 63kg (10), 56kg (8)

Lying Leg Curls 3x12, 50, 60, 70kg

DB Stifflegs 12x 40s, 12x 45s, 8x 55kg e/s

Standing Calf Raise 50-rep dropset 169kg (6), 160kg (6), 151kg (6), 142kg (6), 133kg (6), 124kg (10), 115 kg (10). O.M.G.

Cardio - grr, this is where the frustration started. For some reason I was cramping badly the moment I turned up the gas... just COULD not get going with HIIT, so ground out 200 cals worth of deeply unsatisfying low-intensity cardio.

But then....went straight from gym and trained with PT, had the eagle eye run over some form questions:

BB Front Squats 3x 10x 50kg. Q. Was I going to parallel? A - yes, plus or minus 1cm...

SM Narrow-stance Squats 3x 10x 60kg. Q. Was I going to parallel - yes, once I remembered to keep chest up.

Deadlifts - form check. 3x 10x 50kg

Stifflegs - form check. 3x 10x 50kg. Got some great new cues for the "PT in my head" voice track that keeps me honest \:D/

And now, two hours later....glutes on fire, hams dead, quads munted... :shock: :roll: the reason you can't teach old dogs new tricks is cos we're stoopid :pfft: :grin:

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steak Veteran member

steak

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Thursday 30 July

Legs, legs and more legs

BB Front Squats [warm-up 15x 40kg] 12x 70kg, 12x 80kg, then 90kg in 2's n 3's...grr, kept running out of shoulder strength and letting the bar run off clavicles

SM Lunges 12x 60kg e/s, 12x 80kg, 8x 100kg e/s (each leg, that is :grin:)

Sissy squats 3x 12

HS Leg Extensions 30-rep dropset 70kg (12), 63kg (10), 56kg (8)

Lying Leg Curls 3x12, 50, 60, 70kg

DB Stifflegs 12x 40s, 12x 45s, 8x 55kg e/s

Standing Calf Raise 50-rep dropset 169kg (6), 160kg (6), 151kg (6), 142kg (6), 133kg (6), 124kg (10), 115 kg (10). O.M.G.

Cardio - grr, this is where the frustration started. For some reason I was cramping badly the moment I turned up the gas... just COULD not get going with HIIT, so ground out 200 cals worth of deeply unsatisfying low-intensity cardio.

But then....went straight from gym and trained with PT, had the eagle eye run over some form questions:

BB Front Squats 3x 10x 50kg. Q. Was I going to parallel? A - yes, plus or minus 1cm...

SM Narrow-stance Squats 3x 10x 60kg. Q. Was I going to parallel - yes, once I remembered to keep chest up.

Deadlifts - form check. 3x 10x 50kg

Stifflegs - form check. 3x 10x 50kg. Got some great new cues for the "PT in my head" voice track that keeps me honest \:D/

And now, two hours later....glutes on fire, hams dead, quads munted... :shock: :roll: the reason you can't teach old dogs new tricks is cos we're stoopid :pfft: :grin:

:lol: keep up the good work!

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gazza Senior member

gazza

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:notworthy: :notworthy: awesome session mate. gotta love the front squats, i find when i've done them in the past i can go much lower on them and when i switch back to regular squats my weights go up slightly.

bet you're havon fun walking today :grin:

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teamfatboy Veteran member

teamfatboy

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Do you do any boxing at all with any of the trainers there? Im heading down there in a 1hr to have a ganda at getting some 1 on 1 sessions in...

No, I've never done any of the one-on-one -but I reckon Carl would be the go - he's small, but he's mean! Besides, with your reach you'd stand a good chance :grin:

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Specter Senior member

Specter

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Do you do any boxing at all with any of the trainers there? Im heading down there in a 1hr to have a ganda at getting some 1 on 1 sessions in...

No, I've never done any of the one-on-one -but I reckon Carl would be the go - he's small, but he's mean! Besides, with your reach you'd stand a good chance :grin:

Lol..Ive watched Karl..he's quick, so wouldnt underestimate him.....only just looking at this as a more intense form of cardio.....plus just to add something interesting...few of the otago rugby boys dropped in at the gym...suprisingly...

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teamfatboy Veteran member

teamfatboy

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yep I had a coupla sparring sessions with a previous PT, Pete Fraser, it was a damn good workout. That's why I like the Fight-Do cardio I do sometimes...

There was one of the Otago boys there last night - they're on a mission tonight, but if they "turn up", well.... stranger things have happened!

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teamfatboy Veteran member

teamfatboy

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The legs? Well, let's just say that the DOMS took FAR TOO LONG to abate!

It's all good - in a wierd way I'd rather know from muscle pain that I was hitting intensity levels, than wander home thinking "gosh, that was easy".

The trick will be to see what it takes to get the same sort of reaction from chest. Shoulders, I can do - but for some reason I don't seem to get DOMS from chest or biceps..I think maybe it's cos they're still comparatively under-trained/ under-developed, and they simply fatigue before they get damaged?

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teamfatboy Veteran member

teamfatboy

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Monday 3 Aug

Biceps-Abs

Standing BB curl 21x - 22.5 and 27.5kg (2 sets only)

Incline alternating hammer curls 3x 12, 12kg, 15kg, 17kg (8 reps only, finished with 15s)

Concentration Curls 3x12, 12kg, 15, 15 (forced-reps at the end)

Hi-pulley curls 30-rep dropset 30kg e/s (7 reps) 25 (7) 20 (7) 15 (9)

SB Crunches 3x 20

Oblique bridges 3x 30s e/s

Decline Single leg lowers 3x 12

Cardio - 40m Spin Bike HIIT, 565cal. Usual HIIT pattern

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teamfatboy Veteran member

teamfatboy

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Thanks Specter - I'm glad the Film Festival is over, I mean the films are good, but I didn't have your discipline to take shakes with me (if you know what I mean :oops: :shifty: ).

But now the hammer comes down, and I'll see what happens when I really focus!

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teamfatboy Veteran member

teamfatboy

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Tuesday 4 Aug

Back/triceps

WG Pull-ups 1x20 - 2.5 unaided, 4x -15kg, 4x -25kg, 10x -35kg. Getting there, slowly

Sumo Deads [15x 80kg warm-up] 12x 120kg, 10x 130kg, 10x 140kg (in two fives...grr)

Bentover Row 12x 60kg, 12x 70kg, 12x 80kg

Seated CG Row 12x 49kg, 12x 63kg, 10x 77kg

Kickbacks 12x 7kg, 12x 9kg, 12x 12kg (ow!)

Flat CG Press 1x30 rep dropset 15x 40kg, 15x 35kg

Incline BB skulls 3x12 12x 30kg, 12x 35kg, 12x 35kg - nothing left in tris by this point.

Cardio - 40m HIIT, 556cal.

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