2009: TFB's Road to Buff

[teamfatboy]

Wednesday 5 August

Legs

BB Front Squats [Warmup 15x 40kg] 12x 60kg 12x 80kg 12x 80kg

SM Lunges 12 e/s x 60kg, 10 e/s x 80kg, 8 e/s x 100kg \:D/

Sissy squats 3x 12

ISO Single-leg extensions, 12 e/s x 20kg, 12 e/s x 25kg, 12 e/s x 25kg

HS Lying Leg Curls 12x 50kg 12x 60kg 8x 70kg

DB stiff-legs 12x 40kgs e/s, 12x 45kg e/s, 8x 51kg e/s

Ran out of time to train cankles \:D/

[gazza]

:shock: :notworthy: great lunges there mate

[poos_n_wees]

:ditto:

And I'm so jealous of your front squats!

[teamfatboy]

You've got absolutely nothing to be jealous of, Poos - I saw your journal... you're doing great things!

Thursday 6 Aug

Chest

Pec-Dec 30-rep dropset, 10x 56, 10x 49, 10x 42kg

Incline DB Press 3x 12 [warm-up 15x 20kg e/s] 12x 25s, 12x 28s, 2x 6x 30kgs

Flat DB flies 3x12 12x 17s, 12x 22s, 12x 25s

Cable X-over 50 rep drop-set 10x 30kg e/s, 10x 25, 10x 20, 20x 15kg e/s

Venue change

Shoulders

BB Clean and press [warm-up 15x 15kg] 12x 20kg, 12x 25kg, 12x 25kg - weights held to preserve best form :naughty: :oops:

Seated Side Raise 3x12 6kg e/s

Incline Rear Delt flies 3x12 5kg e/s, 5s, 6s - again, got all the cheats dialled-out.

SM Shrugs 30-rep dropset 10x 100kg, 10x 80kg, 10x 60kg.

[steak]

Incline Rear Delt flies 3x12 5kg e/s, 5s, 6s - again, got all the cheats dialled-out.

how you doing these...seated? standing?

[teamfatboy]

Incline Rear Delt flies

how you doing these...seated? standing?

[teamfatboy]

Saturday 8th August

Back-n-triceps

WG Pull-ups... 20reps increasing assistance

BB Deads [warm-up 15x 60kg] 12x 100kg, 12x 120kg, 8x 140kg

BB Rows 12x 60kg, 12x 80kg, 12x 80kg, 1s holds at full contraction

DB kickbacks 12x 7kg, 12x 9kg, 12x 10kg - elbow high for extra burn

Incline DB skulls 12x 12kg e/s, 12x 15kg e/s, 6x 17kg e/s. Couldn't use BBs, tried DBs' but the width of the plates kept elbows flaring

Flat CG Press 30rep dropset 10x 40, 10x35, 10x 30kg

French Press 12x 20kg, 12x 25, 12x 30, 12x 35kg, 6x 38kg.

[steak]

Incline Rear Delt flies

how you doing these...seated? standing?

Face down on an adjustable bench - not far above horizontal (about one notch on the bench I used tonight, maybe 30 degrees).

Arms hand straight down, come straight out to sides, not up or forwards.

Got fingerprints on my traps from being poked-n-prodded for cheating :naughty: :roll: - but te rear deltz will be the better for it.

[teamfatboy]

how you doing these...seated? standing?

Face down on an adjustable bench - not far above horizontal (about one notch on the bench I used tonight, maybe 30 degrees).

Arms hand straight down, come straight out to sides, not up or forwards.

Got fingerprints on my traps from being poked-n-prodded for cheating :naughty: :roll: - but te rear deltz will be the better for it.

ahh right down low eh...will try it ...Im feeling im missing mine...cheers

Good deads again...

It's real easy to do those incline flies wrong, bring in traps. I was humbled at how heavy those weights can be when this exercise is done right.

Yep, the deads were good, but not fun... wasn't firing 'til later in the workout. But thanks

[rose]

Everyone's doing good shit lately. Nice work man 8)

[teamfatboy]

Why thank you, kind lady :grin:

Gonna be a full-on week - had enforced rest today, so three days training by Friday, couple extra cardio sessions, and ... oh yeah, gotta go to work.

Prob chest-shoulders tomorrow, biceps-abs and legs later in the week.

[teamfatboy]

Monday 10 Aug

Chest-Shoulders

Pec Dec [warm-up 15x 28kg] 30-rep dropset 10x 56, 9x 49, 11x 42kg

Incline DB Bench 3x12 - [warm-up 15x 20kg e/s] 12x 25s, 12x 28s, 6+3x 30kgs

Flat flies 3x12 12x 20s, 12x 22s, 4+3 25s. Damn, came close to logging six clean reps...:evil:

BB Clean and Press 3x15 20kg, 25, 25

Seated DB side raise 3x12 - all 6kg...trying to play back the "PT in my head" cues

Incline rear delt flies 3x12 - 6kg, 7kg, 8kg. Ow!

SM Shrugs - 30 rep dropset - 10x 110, 8x 90, 12 x 70kg

Cardio - timed it right, so jumped in a real spin class :dancing: - finally, an instructor who understands fun! 58min, including cool-down, 776cals.

Been thinking about how to improve my training, n might need to practice my "kick to the kerb" skills with some unproductive stuff that's been going on in the background. It's been messing with my focus... grr, not helpful on a big leg day, f'rinstance.

[steak]

Whats a spin class?

Don't hate it when life gets in the way of your training :twisted:

Dont let them get in your way :wink:

[teamfatboy]

Sorry - spin = RPM = sitting on a bike in a room full of similarly-deluded souls pedalling like the IRD was after you, to someone else's choice of music :grin:

Actually, this instructor rocked...good music, demanding, and actually prepared to engage in some banter with the clients.

[rose]

some unproductive stuff... messing with my focus...

When irrelevent external inputs try to distract you, use teh transferable skillz TFB. Kime. Breathe. Etc 8)

[teamfatboy]

Gee,thanks Rose...now I got all kindsa movie quotes running through my head, like "Karate Kid"...

Or Yoda: "Do, or do not. There is no try"

There's a quote I've not yet researched, about how to play (it was either soccer or baseball)... which went along the lines of "Be the Ball"....

Which reminds me: Why is an elephant big, grey and wrinkled?

A. Because if it was small, round and white, it'd be an aspirin :doh: :grin:

[rose]

Gee,thanks Rose

OK well go kick a wall or person or small furry animal instead. Animals are easily buried. Gib board is easy to repair. Better yet, if you kick a wall at work you can just walk away and leave it for someone else to repair :shifty:

But don't let these Time Wasting Things suck your valuable brain or life juice :shock:

[teamfatboy]

What? I don't get a token giggle for my joke? It's one of my best :shock:

Hell, the way things are going I'll go book some time with my friend Mr Heavy Bag.... my punching technique needs work anyway, and turning up at work with bruised knuckles might convey a subtle message :pfft:

[rose]

Mr Heavy Bag

You wanna be my Fight Club stand-in tomorrow? PBB is away til Wednesday and I need a fix :shifty:

It's one of my best

Um, OK, gotta go now... :pfft:

[teamfatboy]

Mr Heavy Bag

You wanna be my Fight Club stand-in tomorrow? PBB is away til Wednesday and I need a fix :shifty:

Yeah, that would really fix my issues...turning up at the office and having to explain how I got the broken ribs n bruises from a gurl half my size/weight/age :shock: :oops: :pale: :grin:

As for jokes, I think I actually have some from THIS century somewhere [wait, where'd everyone go?]

[rose]

Yeah, that would really fix my issues

Just roll out the "you should've seen the other guy" or "he was THIS big" etc. I'll give you pics of a KO'ed IM being karted off in a waaambulance to flash round :pfft:

[runveerun]

Which reminds me: Why is an elephant big, grey and wrinkled?

A. Because if it was small, round and white, it'd be an aspirin :doh: :grin:

An asprin would be difficult to take if it was big grey and wrinkled

[Chillicat]

Actually, this instructor rocked...good music, demanding, and actually prepared to engage in some banter with the clients.

Ashley? I love her. I've only had her a couple of times, but she was so nice, came around and said hi to all the people she hadn't seen in her class before, and was such a great instructor that I want to do her class whenever possible. Music is great and she's one who tries to cycle in time to the music, which IMO is the point of excercise to music. She does indeed rock!

[Specter]

Gee,thanks Rose...now I got all kindsa movie quotes running through my head, like "Karate Kid"...

Or Yoda: "Do, or do not. There is no try"

There's a quote I've not yet researched, about how to play (it was either soccer or baseball)... which went along the lines of "Be the Ball"....

Which reminds me: Why is an elephant big, grey and wrinkled?

A. Because if it was small, round and white, it'd be an aspirin :doh: :grin:

Isnt that Yoda quote..actually a Bruce Lee quote???

[Specter]

Mr Heavy Bag

You wanna be my Fight Club stand-in tomorrow? PBB is away til Wednesday and I need a fix :shifty:

Yeah, that would really fix my issues...turning up at the office and having to explain how I got the broken ribs n bruises from a gurl half my size/weight/age :shock: :oops: :pale: :grin:

As for jokes, I think I actually have some from THIS century somewhere [wait, where'd everyone go?]

I have my suspicons..but I reckon Rose is she-hulks sister or something...Everytime I see Rose's Avatar pic, I imagine a gap tooth smile with a look of (Im gonna knock you the F*&k out! :twisted: ) just felt a shudder go down my spine! :shock: