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2009: TFB's Road to Buff

teamfatboy

By teamfatboy
in Workout journals

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Specter Senior member

Specter

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If you find me stapled to the floor by 60kg squats, or pinned to the bench by a plate-free bar.. just laugh as you walk by! :grin:

I seen you squat mate :shock: ..I find that hard to believe! But I will get jealous as hell if that does happen and all the girls rush over and give you help! (Record in Journal..TFB seen stapled to floor at evening training...helped by all the girls...must copy that exercise and try it out) :pfft:

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teamfatboy Veteran member

teamfatboy

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If you find me stapled to the floor by 60kg squats, or pinned to the bench by a plate-free bar.. just laugh as you walk by! :grin:

I seen you squat mate :shock: ..I find that hard to believe! But I will get jealous as hell if that does happen and all the girls rush over and give you help! (Record in Journal..TFB seen stapled to floor at evening training...helped by all the girls...must copy that exercise and try it out) :pfft:

I suspect I'm going to have cause to regret putting that out there... legs tonight, too... :shock: :shifty:

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teamfatboy Veteran member

teamfatboy

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Monday 17 August

Legs it was...

BB Sumo Squats [warm-up 15x 80kg] 12x 100kg, 12x 120kg, 6,6x 130kg

SM Lunges 12x 60, 12x 80kg, 6x 100kg, 6x 105kg

Sissy squats 3x12

HS Leg Extensions 30rep dropset 12x 70kg, 12x 63kg, 10x 56kg...started too light

ISO Leg Curls 12x 40kg, 12x 60kg, 6x 70kg plus 4 forced-negatives at 70

DB Stiff-legs 12x 35kg e/s, 12x 45kg, 6,6x 55kg e/s

Seated Calf Raise 50-rep dropset 10x 60kg, 8x 55kg, 8x 50kg, 8x 45kg, 8x 40kg, 8x 35kg...O.M.G. :pale:

Cardio - 40m HIIT, but the tank a bit empty...couldn't get HR up to start with, but still 526cal.

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teamfatboy Veteran member

teamfatboy

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Tuesday 18th

Chest-shoulders

Pec-dec, 30rep dropset [warm-up 15x 35kg] 56kg (10) 49kg (10) 42kg (10)

Incline DB Press 3x12 [warm-up 15x 20s] 12x 25kg e/s, 12x 28s, 6,4x 30s

Incline DB Flies 3x12 12x 17s, 12x 20s, 8,4 x 22s

Cable X-over 10x10 - first 7 sets at 15kg e/s, last 3 at 20kg e/s

BB Clean and Press 3x15 15x 20, 15x 22.5, 15 (barely :oops:) 25kg

Seated DB side raise 3x12 - all w 6kg e/s... working on mind-muscle connection for form.... mind wasn't always answering the phone

Incline Rear delt flies 3x12, all w 8kg e/s

BB Shrugs 30-rep dropset - 100kg (10) 90 kg (10) 80kg (10) then 20x 60kg 'cos I felt like it.

Cardio - 40m HIIT... 577 cal.

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teamfatboy Veteran member

teamfatboy

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At the moment, I do 40m HIIT after weights three times out of four gym sessions/ week - and as of two weeks ago, I "should" have started doing two fasted-cardio sessions before breakfast on two of the three non-training days, but life got in the way.

Here's what it looks like: 2m warm-up, 8m of 30s on, 30s off; 10 min of 60s on, 30s off; 10 min of 90s on, 30s off; 10 min of 45s on, 15s off. Heart-rate's over 75% by about five minutes from the start, and by the end it's spiking at well over 80%. And, after yesterday's combo of leg w/o and cardio, I really, really, really, don't like that the weights floor is up a flight of steel stairs in full view of the cardio floor...one of these days, something's gonna buckle :shock: :roll: :grin:

I suspect that soon I'll be turning up the temperature, delivering on those pre-breakfast sessions... summer's a-coming! :doh:

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Chillicat Senior member

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That's so impressive. I honestly don't know how you do it. I can occasionally manage about 20 mins - but the boredom gets me before the exhaustion :lol: I'm considering leaving home 5 mins later each day, then I can HIIT my way up the gentle incline from my house to J'ville station in my rush for the train - the 5 mins less being the kick up the butt I need to make myself hi intensity every now and then!

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teamfatboy Veteran member

teamfatboy

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Wednesday 19 Aug

Back-triceps

Wide-grip pull-ups: 2 unaided :oops: 3, 5 and 10 with increasing assist, maxing out at 33% assist for the last ten.

Sumo deadlifts: 3x12-6 [warm-up 15x 80kg] 12x 120kg, 12x 140kg, 3,3,3 at 160kg with tolerable form (thanks, Hayley for watching my back!)

Bent-over row: 12x 60kg overhand, 12x 70kg overhand, 12x 60kg underhand

Incline CG press 30-rep dropset, 10x 40, 35, 30kg

Incline BB skulls 12x 30, 12x 30, 12x 30

French Press 12x 25kg, 12x 30kg 9,3x 35kg

I still have to do some cardio, but I've a meeting today where I can't afford to be seen to fall asleep :nod: :shock:

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Peachy Senior member

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Here's what it looks like: 2m warm-up, 8m of 30s on, 30s off; 10 min of 60s on, 30s off; 10 min of 90s on, 30s off; 10 min of 45s on, 15s off. Heart-rate's over 75% by about five minutes from the start, and by the end it's spiking at well over 80%. And, after yesterday's combo of leg w/o and cardio, I really, really, really, don't like that the weights floor is up a flight of steel stairs in full view of the cardio floor...one of these days, something's gonna buckle :shock: :roll: :grin:

Guna write this down and give it a go. One day when I feel really really really energetic :lol:

Lucky there is no stairs at my gym.........

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teamfatboy Veteran member

teamfatboy

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Thursday 20th August

Biceps/abs

BB curl 21s x 3 @ 17.5, 20, 25kg

Incline hammer curls 3x12 12kg, 15, 17

Concentrations 3x12, 12kg, 15, 15 - last five or six each side forced-reps

Hi-pulley cable curls 10x10 20kg e/s

SB Crunches 3x20

Oblique planks 3x 30s each side

Decline Single Leg lowers 3x 12 e/s

No cardio, family in town, so did the drive-the-rellies-around schtick :)

Oh, but I did find time to try an old mate from way back, sort of a "what you can't manage unaided chins" thing my PT showed me. Using the WG pull-up station, grab, pull till elbow's a right-angle, and hang for 30s a time (yes, feet off the ground!) :grin: - three 30s hangs, good bonus work for the back.

And it musta been a good workout - biceps DOMS for the first time in a long time :grin:

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teamfatboy Veteran member

teamfatboy

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Friday 21st August

Legs

BB Sumo Squats 3x12 [warm-up 12x 80] 12x 100kg, 12x 120kg, then 3,3 at 140 and back to 120 for final six :evil: Legs not too happy that early in the workout

SM Lunges 3x12 12x 60kg, 12x 80kg, then 6x 100kg and 6x 110kg. Reason for the final 6,6 was just running out of 'drive' out of the hole, so took a quick breather and upped the weight.

Sissy Squats 3x12

Incline Leg Press 10x10 - ten sets of ten reps, 120kg worth of plates on the sled, 30s rests between sets.

Then I looked at the clock :doh: and realised that I had run out of time, so skipped hams and jumped to calves

Seated Calf raise 50-rep dropset 60kg (8), 55kg (9), 50kg (8), 45kg (10), 40kg (10) and 35kg (5).

There'll be a "new sheriff in town" tomorrow - if how I'm feeling now is any gauge, I'll be doing the "John Wayne" cowboy walk fo'sure! :oops: :grin:

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