2009: TFB's Road to Buff

[teamfatboy]

The bike's set up down the bottom of the house where the racket of the turbo trainer (and the sound of a TFB in cardiovascular distress) won't put folks off their dinner, or drown out the telly.

Right now, the training plan calls for cardio right after weights, so I got home, jumped on the bike...after that was done, it was time to relax...

But one day becbec, one day.... got a spare TV, got a spare DVD player, and when I get back to twice-a-day cardio, that set-up will be my friend. I've even got a long audio cable so I can hear properly without sharing the soundtrack to Still Crazy or Spinal Tap with the entire neighbourhood :grin:

[autechre]

I've even got a long audio cable so I can hear properly without sharing the soundtrack to Still Crazy or Spinal Tap with the entire neighbourhood :grin:

Nothing wrong with that, as long as your amp goes to 11 :wink:

[teamfatboy]

I've even got a long audio cable so I can hear properly without sharing the soundtrack to Still Crazy or Spinal Tap with the entire neighbourhood :grin:

Nothing wrong with that, as long as your amp goes to 11 :wink:

Oh, it do, it do... just turned on Lynard Skynard's Freebird...

Shouldn't have made rash statements about hitting the gym before dinner...soon's I said that, work went nutso :evil: but at least I paid my obeisiance to the Red Meat God =P~

[rose]

Freebird...

I like this track. Because it was on one of the radio stations you get to tune into on GTA San Andreas. Shooting up ho's and homies listening to trailer trash muzak seemed right somehow :pfft:

The jam in the 8 min version is awesome.

paid my obeisiance

I ate 800g yesterday. Cooked weight :shifty: :pray:

[teamfatboy]

800g....the way I cook them, that's gotta be close to 1.5kilogrammes raw :notworthy: :pale:

I could do with that for this arvo...feel the need to lift really heavy things :flames: :gunfire: :clubbed: :computer:

[rose]

lift really heavy things

Heh, yeah me too. I think the Grubbymint is testing Stuff in the water and everyone is going psycho :crazy:

the way I cook them

It's feeding my arse :pfft:

[teamfatboy]

And this is how I get my cardio done...

[rose]

And this is how I get my cardio done...

Cool! It's a real bike :pfft: Do you ever, like, take it for walks outside and stuff?

[teamfatboy]

And this is how I get my cardio done...

Cool! It's a real bike :pfft: Do you ever, like, take it for walks outside and stuff?

No, I like the comfort of the training wheels too much :grin:

Actually, since it endured the hardship of hauling my bulk 'round Taupo, it's been retired, I've got another bike for outdoors... moar carbonfibre

[becbec]

Haha, that's a brilliant idea! :grin:

I shoulda got one of those instead of my ware whare exercycle

[rose]

moar carbonfibre

Ooooooh, aaaaaaaaahhhhhh

8)

[teamfatboy]

Haha, that's a brilliant idea! :grin:

I shoulda got one of those instead of my ware whare exercycle

Torpedo7 had these marked down to $89.99 last week.

[teamfatboy]

Thursday 27th Aug

Back-triceps

WG Pull-ups 1x20 reps 2-unaided, 3 +15%, 5 +25%, 10 +35%.

Deadlifts [warmup 15x 80kg] 12x 120kg, 12x 140kg, 3,3x 160kg

Bent-over row 3x12 60kg 70kg 80kg

Incline CG Press 1x30-rep dropset 40kg (10) 35 (10) 30 (10)

Incline BB Skullcrushers 3x12 30kg, 30, 35

French Press 3x12 25kg, 32kg, 38kg (8) PB or at least PBIAW (personal "best in a while" :grin:)

Paid special attention to keeping upper arms parallel, not splayed-out, during the skulls n press...can feel the difference now!

[teamfatboy]

Sunday 30 Aug

Shoulders-Chest

Clean and Press 3x15, 20kg, 25, 30

Seated Side Lat Raise 3x12, 7kg, 9, 10

Incline Rear Delt Fly 3x12, 8, 9, 10

BB Shrug 30-rep drop 140 (6) 120 (6) 100 (20)

Incline DB Press [warm-up 15x 20s] 22s, 28s 30s (6)

Incline DB Flies 3x12 17s, 20s, 25s

Cable X-over 10x10 20kg e/s

[Peachy]

French Press 3x12 25kg, 32kg, 38kg (8) PB or at least PBIAW (personal "best in a while" :grin:)

Thanks TFB for spelling it out for the dumb dumbs like me :oops: :oops:

Some of those letter words are so hard to understand!!!

Congrats on your PBIAW :wink: :grin:

[teamfatboy]

French Press 3x12 25kg, 32kg, 38kg (8) PB or at least PBIAW (personal "best in a while" :grin:)

Thanks TFB for spelling it out for the dumb dumbs like me :oops: :oops:

Some of those letter words are so hard to understand!!!

Congrats on your PBIAW :wink: :grin:

I think I made it up.... but I was just happy not to pop a shoulder heaving that damn thing over my head!

[teamfatboy]

Monday 31 Aug

Biceps-abs

HS preachers to warm-up 3x12, 20kg

BB Curls 3x 21s 20, 22.5, 25kg

Seated DB Curls 3x 12, 12kg, 15kg, 17kg (6 reps/side only)

Concentration curls 3x12, 12kg, 15kg, 15kg

Hi-pulley cable curls 10x10 20kg each side

SB Crunches 3x20

Decline Single leg lowers, 3x 12 reps e/s

Oblique holds - nah, ran out of time and space on the mat...

Drove home and did....

Cardio - 40min HIIT, usual pattern, 556cal.

[rose]

Oblique holds

I tried a variation of teh George Anderson's last night, holding back extension position for 60s while fully squeezing teh glutes.

Releasing your bum never felt so gooood :pfft:

[teamfatboy]

Oblique holds

fully squeezing teh glutes.

Releasing your bum never felt so gooood :pfft:

Buns o'steel, right Rose :grin: or was that first sentence by way of an instruction ? :shock:

Back-n-triceps tonight, I think...and my friend Mr Spin Bike

[rose]

or was that first sentence by way of an instruction

No I was just making conversation. So you felt loved in journal land etc :pfft:

Um, gotta go now... Journal love is required elsewhere :salute:

[TheGus]

Good to see you're still goin hard dude! :nod: Keep it up!

[teamfatboy]

No I was just making conversation. So you felt loved in journal land etc :pfft:

Um, gotta go now... Journal love is required elsewhere :salute:

Thank you, not that I'm actually gonna try those Georges any time soon!

[steak]

Cardio Demon :clap: Onya

[teamfatboy]

Tuesday 1 Sep

Back-triceps

WG Pullups - 2 unaided, 3 at 15%, 5 at 25% and 10 at 35% assist. Gotta figure out a way to warm-up before hitting those, I'm sure I could do better.

BB Deadlifts [warm-up 12x 80kg] 12x 120kg, 12x 140kg, 4,4,2 at 160kg...getting there

Seated ISO WG row 3x12 single-sided 40kg, 50kg, 60kg

Seated ISO CG row 30-rep dropset 6x 120, 10x 100, 14x 80kg.

CG Press Flat bench 30-rep dropset 40kg (10) 35kg (10) 30kg (10)

BB Skulls Flat bench 3x 12 30kg 25kg 30kg...felt something inside left elbow/tricep not happy on first set, eased weight back, then came back for the last set.

DB Overhead (French) Press 15x 20kg 12x 28kg 12x 33kg then...3x 38kg before the last dregs of energy left me...

and we're done, so done that I'm gonna ignore my earlier confident prediction about Mr Spin Bike and take the one no-cardio-after-training day my PT prescribes. That snoring sound you hear during Shortland St will be me, sound asleep!

[runveerun]

Tuesday 1 Sep

Back-triceps

WG Pullups - 2 unaided, 3 at 15%, 5 at 25% and 10 at 35% assist. Gotta figure out a way to warm-up before hitting those, I'm sure I could do better.

BB Deadlifts [warm-up 12x 80kg] 12x 120kg, 12x 140kg, 4,4,2 at 160kg...getting there

Seated ISO WG row 3x12 single-sided 40kg, 50kg, 60kg

Seated ISO CG row 30-rep dropset 6x 120, 10x 100, 14x 80kg.

CG Press Flat bench 30-rep dropset 40kg (10) 35kg (10) 30kg (10)

BB Skulls Flat bench 3x 12 30kg 25kg 30kg...felt something inside left elbow/tricep not happy on first set, eased weight back, then came back for the last set.

DB Overhead (French) Press 15x 20kg 12x 28kg 12x 33kg then...3x 38kg before the last dregs of energy left me...

and we're done, so done that I'm gonna ignore my earlier confident prediction about Mr Spin Bike and take the one no-cardio-after-training day my PT prescribes. That snoring sound you hear during Shortland St will be me, sound asleep!

You deserve a cardio break mister! Well done! I'm tired from reading that!