2009: TFB's Road to Buff

[biggurl27]

haha and I still don't know what the numbers mean

[Small]

yeah i craked up at that too

but serious wat are these sneaky numbers added in at the end? we [females] notice you know... :wink:

Thursday 5th 60/7.35/ 835/166

40/555/145

[teamfatboy]

Sheeeit - can't a body have any secrets?

if you must know, it was cardio - minutes, distance (where avail), calories, and max HR - so 60 min treadmill intervals at 1.0 incline, 7.35km, 855 cal, 166 bpm - in other words, absolute flat-out, or 40m bike, 555 cal, 133 bpm - cruising on the spin-bike. I'm tracking some CV fitness goals.

Now, all I have to do is explain to PT why, disobeying the training plan, I was doing cardio at all :smackbottom: :clubbed: :madman: :pale:

[Flamer]

:pfft: Right, we get it now!!!

Tisk, tisk - disobeying trainer.........your in trouble :nod:

[teamfatboy]

:pfft: Right, we get it now!!!

Tisk, tisk - disobeying trainer.........your in trouble :nod:

I suspect I may well be deep in the cactus...I know I got slammed today, and that was BEFORE PT sees that!

Tuesday - Hyper B

Sumo Deads 6x6

90kg 90kg 110kg 110kg 130kg 130kg. Happy, form stayed more or less to PT's satisfaction thru the last rep or two of the last set. Must remember to get long socks for deads - shins, ow!

CG Press 3x 12

20kg far too easy... 40kg 40kg and a further 8 manky reps 'cos I told PT it was too easy. That'll teach me to get lippy.

Bentover BB row 3x 12

70kg 50kg 50kg

Impressions - again this session was about setting a baseline - 110kg makes for a good start on the deads....90 was too light, 130 was a good weight for the last two. The CG press, done on a Smith with bench at a slight incline (not as much as an incline bench tho) - the 20kg was easy, but the second set of 12 at 40kg I was having trouble keeping elbows from flaring out, so 40kg SM it is. The Bentover row was an eye-popper...only half the weight of the previous sets (seven sets of four reps) but by the last coupla reps, back was en fuego, form not so much "out the window" as "out the window, hitting top gear and turning the corner in the distance".

It was hot-as...sat in the car, bowled a coupla bananas, a 300ml of OJ and was still seeing stars fifteen minutes later when I pulled into the garage.

Diet, fwiw - this was a lo-carb day (no kidding!):

0600 - 60g oats, ps, banana, black coffee

0930 - 80g cooked chook, 1 tomato, 100g cucumber, stick celery, coffee

1300 - 80g cooked chook, 1 tomato, 100g cucumber, stick celery, coffee

1600 - 45g oats, ps

1900 - 300ml oj, bananas (about 200g or so), ps

2100 - 10 egg whites (with half sachet weightwatchers sugar-free jellymix for flavouring.

[runveerun]

hmm interesting new programme and diet! Your journal is fun to read TFB! :grin: How you feeling after low carb day??

[teamfatboy]

Thanks Vee, feeling flatter than a very flat thing...but hey, managed to get home, cook up a batch of brown rice, george some kumara and set up tomorrow's meals, before collapsing in front of The Wire on dvd.

It's not so bad, with extra cals from protein on a lo-carb training day so I reckon I'll cope just fine. For me to push out two sets of six deads at that weight, on that diet, something has got to be working. PT is working awesome with me on this, helping me with the goal for the year (but we don't say the show word out loud yet).

[disasterpiece]

Looks like youve made some good progress in your avatar tfb. Good on u :nod:

[AgentOrange]

, george some kumara and set up tomorrow's meals,

how do you do your kumara on the george?? ( i have a breville grill) do you slice it thinly or something??

[1day]

2100 - 10 egg whites (with half sachet weightwatchers sugar-free jellymix for flavouring.

how do u cook eggs like dat? thats sounds like a mint idea! :nod:

[teamfatboy]

Yep, slice the kumara about 1cm thick, give it 8min on high inside the cooking paper, yummy - and it keeps in the fridge for a coupla days.

As for the eggwhites, I use Eggcel frozen/pasteurised liquid whites - 300ml equals 10 eggs, whizz 'em up in a blender for 30s, job done. Being pasteurised, they're safe to eat without cooking - and it's a speedy and different way of getting the food down.

[1day]

As for the eggwhites, I use Eggcel frozen/pasteurised liquid whites - 300ml equals 10 eggs, whizz 'em up in a blender for 30s, job done. Being pasteurised, they're safe to eat without cooking - and it's a speedy and different way of getting the food down.

:clap: , so u just get em from supermarket in bottle? wot sorta cost compaired to whole eggs?

[teamfatboy]

I've never seen them in a supermarket - I've bought them direct from Eggcel, who'll ship them around in packs of six or twelve one-litre bottles.

Cost-wise, it was more expensive than buying whole eggs from my local New World - which is prob dearer still than other supermarkets or wholesalers. A one-litre bottle, which equals 30 eggwhites, is $12.50.

I liked them for the convenience factor - no cooking, no messing with excess egg yolks, eggshells, and the like, just keep the 1l bottle in the freezer 'til you need it, and they keep quite a long time in the fridge once they're thawed.

Email them - they may have a stockist nearby.

[Disclaimer - I've got nothing to do with the company, just a customer]

[teamfatboy]

Wednesday was a rest day - just as well....'cos Tuesday was brutal.

Wednesday diet

0600 - 60g oats, ps, banana, black coffee

0930 - 80g cooked chook, 1 tomato, 1 stick celery, 100g cucumber, coffee

1300 - 80g cooked chook, 1 tomato, 1 stick celery, 100g cucumber, coffee

1600 - 45g oats, ps, coffee

1900 - 80g cooked chook, 150g mixed veggies

2100 - 10 egg whites, 1/2 sachet weightwatchers jelly mix.

Woke up this morning, aches in traps/lats and the glute-ham connection - muscles finally realised they'd been beaten to mush 36 hours earlier! 's all good, pain is just the dashboard for intensity!

[runveerun]

pain is just the dashboard for intensity!

I like it! Clean as diet going on here!! carry on! :grin:

[marky65]

Do you cook your oats TFB or just have them raw??

[teamfatboy]

Do you cook your oats TFB or just have them raw??

I make up the shake w/water (around 200ml), just let the oats soak in them for 15 min or so...I can live with the results. I've never really liked the smell of porridge, for some reason :-s

Today should have been Narrow-stance squats, Standing BB Press

and Single-arm Row, but work got in the way :evil:

Diet

0600 - oats/shake/coffee

0900 - coffee

1200 - 80g chicken, 100g mixed vegies stir-fried in soy sauce (working lunch)

1700 - banana

1800 - two slices garlic bread, 100g beef and 100g mixed vegies... (working dinner)

We'll call that Hi-carb day, hit the training tomorrow.

[teamfatboy]

Friday 13th

Narrow-stance squats 7x4

Warm-up, 2x 10x 60kg, then 105 105 125 125 130 130 130kg

BB Overhead press 7x 4

30 30 35 35 40 40 40kg

Swissball DB row

40kg 45kg 55kg 51kg 51kg 51kg 55kg

Impressions - tried for some 135s on the squats, but couldn't knock out more than 2 in a row...so settled for 3 sets of 4 x 130kg, but I upped the starting weight, so the total was up, that's something. The O'head press wasn't bad, tried some 45s, but couldn't really claim them, too much help from th legs in getting bar off the shoulder. Happy with the swissball DB rows, the 51s were good form, shoulders stayed square, no pivoting of the body going on..the first set of 55s was probably too soon, but I finished-off with a good set of 55s. May not be quite so happy in the morning when the DOMS turns up.

Diet:

0600 - 60g oats, ps, coffee, banana

0900 - 80g chicken, 1 tomato, 100g cucumber, 65g kumara, coffee

1300 - 80g chicken, 1 tomato, 100g cucumber, 50g rice

1330 - more coffee, yum

1800 - 300ml OJ, ps, banana

to come....I think, some chicken and mixed veggies, and 10 egg whites last thing. Felt pretty good energy-wise. Had coffee mid-arvo with a mate, resisted the urge to scoff the afghan crumbs left on the table :boohoo:

[marky65]

That seems a fairly short workout TFB. Is it hard getting used to going heavy for lesser reps with so many sets?

I am sure it will pay dividends for you strength wise though.

[teamfatboy]

It's certainly different - I've seldom gone for sets of less than 6, normally it's fewer sets of more reps, like 4x 12, or 12/10/8/6.

Having said that, I'm really enjoying the challenge of getting the intensity up there in such short heavy bursts..loading up so that the 4th rep of the last few sets is a struggle.

I get to mix it up - the programme's a five day cycle, two hypertrophy and two strength sets (one of which gets done twice) rotated around over three training days/week. Strength days are 7x4, hyper days are 6x6/3x12 - like the deads/cg press on Tuesday.

There's also the issue of turning on the mental switch, getting 'energised' to throw some real energy in... if I'd started today's squats at 120 with the aim of doing 7x 4 x 120, it'd prolly have floored me - but a few weeks and that's what I'll be aiming for.

[marky65]

Good luck with that then.

Are you taking creatine or anything like that?

I have just started using the superpump and its giving me a damn good boost at the moment. What was heavy last week is like very light this week after I started it.

[teamfatboy]

Good luck with that then.

Are you taking creatine or anything like that?

I have just started using the superpump and its giving me a damn good boost at the moment. What was heavy last week is like very light this week after I started it.

Yep, creatine (Kre-alkalyn for the convenience of capsules), glucosamine and chondroitin (joint support), tribulus, multi-vitamin, and ZMA.

Haven't tried Superpump, altho it looks interesting. Tried L-carnitine a ways back, didn't really notice any benefits.

[teamfatboy]

Saturday 14th

Inbetween doing the Valentines' Day thing...

1030 - Fight-Do...with two of the best instructors :dancing:in Wellington team-teaching 55 min or so of full-on Muay-Thai and boxing :shock: . I am sooooo unfit, and a complete unco to boot! But I survived

1600 - Hypertrophy B

Sumo Front Squats 6x6

[warm-up 2x 10x 35kg] 60 60 70 70 80 80

Seated DB press 5x10

15 15 17 17 20 kg e/s

Seated ISO row 5x10

45 45 50 50 50 kg e/s

Happy with that, esp since the front-squats are only 24 hours after narrow-stance back squats. The bar wouldn't quite stay put for the 2x 6 at 80, but I managed to knock the reps out. Happy with the ISO row...the back now burning away happily.

[teamfatboy]

You really can't beat Wellington on a good day.. (unless you're the Warratahs :evil:) and don't anyone talk to me about the Highlanders-Brumbies game... :twisted:

Round the Bays, 7km, glorious weather, sunny and not windy....44m (about 3m slower than last time), but on the back of NO run-specific training to speak of, and after yesterday's Fight-Do class, I'm a happy TFB.

NOW for a nap

[runveerun]

Well done TBF that's a respectable time for 7km! :clap: :clap: :clap:

Aaaa the joys of a nana nap!