2009: TFB's Road to Buff

[teamfatboy]

No training today.. first plane-ride at 0730, last plane ride at 1800, lots of meetings in the middle. However, looking forward to a monster session tomorrow, probably back and triceps before Spin

Why am I looking forward to it - 'cos if I go hard out, I'll use that to justify the curry in the evening =P~ The Little India on Blair Street rocks! \:D/ :clap:

[Chillicat]

You coming to Ashley's lunchtime sesh today? I'll be there, second row from back - I like to almost hide

[teamfatboy]

Yep, I'm certainly planning to....I tried the back row once, but almost got vertigo, it's quite high above the instructors, eh!

[teamfatboy]

Friday 18 Sep

Back-triceps

WG pull-ups - supposedly 20-reps.... 2 (or so) unaided, 3 -15%, 5 -25%, 10 -35%

WG Lat pull-downs 3x12 - 63kg, 70kg, 56kg with 2s holds

DB Rows 3x12, 30kg, 40kg, 50kg

CG BB Press 30-rep dropset 45kg (12), 40kg (18)

EZ-bar Skullcrushers 3x12 17kg, 27kg 27kg

French Press 3x12 28kg, 33kg, 38kg (only six)

and Spin with Ashley.. she can really pick good music!

[Chillicat]

and Spin with Ashley.. she can really pick good music!

Yeah, I love her music. Some of the instructors play stuff that is all a bit dancy for me, but I like her more rocky choice. She had one of my singstar faves today (Scissor Sisters - Take Your Mamma). I think I may have actually died of exhaustion for a moment or two during Pour Some Sugar on Me though. An hour later, my face has ALMOST stopped being fire engine red (but not quite)!

[teamfatboy]

I reckon she must have stolen her parents' Ipod, some of that music pre-dates her :grin:

I wish work would put padding on the top of my desk - then it wouldn't hurt when I have my nap....

Have a great afternoon CC, maybe catch you at the Day Show tomorrow.

[teamfatboy]

Monday 21 Sept

Today's pain is brought to you by....

Shoulders and Chest

BB Clean and press [Warm-up 15x 17.5 kg] 3x15, 25 kg 30, 30

Seated Side lat raise 3x12, 6 kg e/s, 7, 8

Incline Rear Delt Fly 3x12 8, 9, 9

SM Shrug 30-rep dropset 100 kg (10), 90 (10), 80 (10) and 20x 60 kg

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

Flat DB Press 7x4 [warm up, 2 sets 20 kg e/s] 25, 25, 30, 30, 35, 35, 38 kg (which I think might be a 'Personal Best in a While', if not an all-time PB)

Flat flies 3x12, 17 kg e/s, 20, 20

Cable X-over 10x10, 25kg each side. And that really toasted them - last set was to absolute, couldn't stop the weight from snapping-back, failure.

[steak]

Good work on the Flat DB mate :clap:

[jono]

Monday 21 Sept

Today's pain is brought to you by....

Shoulders and Chest

BB Clean and press [Warm-up 15x 17.5 kg] 3x15, 25 kg 30, 30

Seated Side lat raise 3x12, 6 kg e/s, 7, 8

Incline Rear Delt Fly 3x12 8, 9, 9

SM Shrug 30-rep dropset 100 kg (10), 90 (10), 80 (10) and 20x 60 kg

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

Flat DB Press 7x4 [warm up, 2 sets 20 kg e/s] 25, 25, 30, 30, 35, 35, 38 kg (which I think might be a 'Personal Best in a While', if not an all-time PB)

Flat flies 3x12, 17 kg e/s, 20, 20

Cable X-over 10x10, 25kg each side. And that really toasted them - last set was to absolute, couldn't stop the weight from snapping-back, failure.

nice pb there.

do you find the crossovers give you any sort of gains/

[teamfatboy]

I've only recently added in a 10x10 as a 'finisher' to the existing routine. I have found it seems to help somewhat, but it's probably early days yet.

I'll do 10x10 on one muscle-group per day - so I like to finish my leg-day (quads/hams/calves) with a 10x10 on incline leg press, for example.

First impressions - it does seem to help, certainly without it I was failing in the last sets of both press and fly, but not getting the DOMS, if that's a clue. Today, on the other hand, DOMS is there in force.

[rose]

Flat flies

I squished a fly flat today. Cheeky little bugger was all I'm gonna land on your beef Rose. Oh no you ain't you little shit. Deadskies! :pfft: 8)

[teamfatboy]

Flat flies

I squished a fly flat today. Cheeky little bugger was all I'm gonna land on your beef Rose. Oh no you ain't you little shit. Deadskies! :pfft: 8)

I know how the fly feels :grin:

Tuesday 22 Sep

Legs... well, quads and calves

BB Front Squats [warm-up 15x 60kg] 12x 80kg, 6,6x 90kg, 2x 100kg but that wasn't a happening thing, so back to 80kg for 12.

Walking lunges 2x 14 reps/side with 2x12kg dbs, then 4x14 with 2x15kg dbs.

Sissy squats 3x12

HS Leg Extensions 30rep dropset 105 kg (2 :madman:) 98 kg (8), 91 kg (8), 84 kg (12).

Standing Calf Raise 50-rep dropset 169kg (9) 160 kg (9) 151 kg (9) 142 kg (9) 135kg (14).

Could see I was running out of time, so pushed hamstrings across to tomorrow, which would normally be biceps-abs, so I can fit that in easily enough.

Just wasn't firing today.... the shoulders weren't happy during the front squats, couldn't stop the bar from rolling off the 'shelf'. Grr..... and had to ease the load on Hammer Strength Leg extensions - it was either that or watch the kneecaps ping across the room, it felt like.

[steak]

Ping across the room...hahahaaha...Did you say you were adding 10x10 to each body part .....as in 10 sets and 10 reps a set 8) :shifty:

[teamfatboy]

Did you say you were adding 10x10 to each body part .....as in 10 sets and 10 reps a set 8) :shifty:

Yep, sure did.... today's trick, if I'd left work on time, would have been 10x10 leg press. If I remember it right, the idea was to pick a weight you could do one, twenty-rep set, and then knock out ten tens with 30s-60s rest between sets.

Tomorrow it's biceps (as well as hams and abs) so after incline db curls, bb curls and concentration curls, I'd finish with 10x10 hi pulley curls. Thursday, on back-triceps, I'd pick something for back to finish.

[teamfatboy]

Hello Miss Belle!

I've tried many things! :roll: And I recommmend chalk 8) Chalk fills the gaps, stops the clammy sweat thing going on and gives you good grip.

Gloves, no matter how thin, ruin your grip. Some will rub. Some will slip when you're tying to heft something heavy and piss you off. Some add too much padding thereby making smaller hands even harder to wrap around a fat bar.

If I have a really bad problem with a hand, like a split or cut, I use tape and I have a pair of naff $4 leather gardening gloves on standby. But I only wear one on the affected hand and even then I usually give up and take it off because gloves are so darn annoying. If I was back in 'Nam I'd use gunpowder to sear the wound etc. Ahhh those were the daze... :-s

So uh yeah, the moral of my post is chalk owns :shifty: :pfft:

I'm looking at my shoulders yesterday, and wondering what those red patches on front delts are... stuff me, they're scuff-marks from the knurling on the bar, from front squats!

So, would chalk help stop the bar from sliding.... [i'm doing cross-over grip, not clean-grip] ??

If Rose was using gunpowder in 'Nam, she'd be a little (muscular) corpse.... cordite, maybe, but not gunpowder unless she'd taken herBrown Bess with her :nod:

[steak]

I get the same thing on front of thighs from heavy...160kg... BB shrugs...dont notice it while your doing them but later they sting a bit...kinda like it :twisted:

TFB...dude... 10x10 on the end...how long you spending in the gym. You got your bed out the back

[rose]

:-s Why are you doing cross-over? I don't want no lame excuses now son :snooty: Spill.

"The Clean Grip. Front Squats using the Clean Grip will feel uncomfortable at first. Many switch to the Cross-armed Grip for that reason. Don’t be one of them. Front Squat with a Clean grip.

Benefits:

Safer. It’s easier to keep your elbows up so the bar doesn’t roll off your shoulders using the Clean Grip.

Carry-over. Power Cleans & Overhead Presses become easier because you’re using bigger weights in a similar position on the Front Squat.

If the Clean Grip hurts your wrists, you have tight wrists and/or triceps. Stretch your wrists & triceps 3-4x/week, flexibility will improve."

Re gunpowder, I'm sure that's what I saw in the movies? Please don't spoil my delusions :shifty: :pfft:

[teamfatboy]

:-s Why are you doing cross-over? I don't want no lame excuses now son :snooty: Spill.

Nag, nag, nag :roll: ... OK, alright already I'll give it another burl :phear:... I tried it, but couldn't take any of the weight on my delts, it was all on arms/wrists. Maybe it's the long arms - which would explain why someone called me a knuckle-dragging goon :grin:

Re gunpowder, I'm sure that's what I saw in the movies? Please don't spoil my delusions :shifty: :pfft:

You stick with your delusions, I'll stick with mine - to quote from an episode of Law and Order "According to your profile, you're 38 and drive a Porsche" :pfft:

[rose]

Nag, nag, nag

Yeah yeah old man, it's for your own good and you know it :pfft: :salute:

[jono]

very good fronts there man :grin:

i dont think clean grip is req. unless your oly lifter. (carry over benefit)

i have no probs keeping my elbows up re benefits

my vote is crossover grip :grin: :grin:

[rose]

my vote is crossover grip

:-s Shooooo! :pfft: You've already admitted you're inflexible and can't touch your toes! :snooty:

You can go heavier with clean grip 8)

[teamfatboy]

Thursday 24 Sept

Hams, biceps, abs (odd mix, I know, playing catch-up!)

Lying Leg curls [warm-up 20x 35kg] 3x12 reps. 50, 60, 70 kg

DB Stifflegs 3x12 reps: 35 kg e/s, 42 kg e/s, 55 kg e/s, and 6x 60 kg e/s PB

Seated Leg curl 30-rep dropset: 84 kg (12) 77 kg (12) 70 kg (6)

BB 21s 20kg 25kg 25kg burning

Incline Alternate db curls 10 kg e/s, 15, 15

HS Preacher 30-rep dropset 30 kg (10) 25 kg (10) 20 kg (10)

SB Crunchies 3x20

Side Bridges 3x 30s each side

Decline Single Leg Lowers 3x 12 e/s

[jono]

my vote is crossover grip

:-s Shooooo! :pfft: You've already admitted you're inflexible and can't touch your toes! :snooty:

You can go heavier with clean grip 8)

haha. :grin:

lightweight baby. :x

[jono]

Thursday 24 Sept

Hams, biceps, abs (odd mix, I know, playing catch-up!)

Lying Leg curls [warm-up 20x 35kg] 3x12 reps. 50, 60, 70 kg

DB Stifflegs 3x12 reps: 35 kg e/s, 42 kg e/s, 55 kg e/s, and 6x 60 kg e/s PB

Seated Leg curl 30-rep dropset: 84 kg (12) 77 kg (12) 70 kg (6)

BB 21s 20kg 25kg 25kg burning

Incline Alternate db curls 10 kg e/s, 15, 15

HS Preacher 30-rep dropset 30 kg (10) 25 kg (10) 20 kg (10)

SB Crunchies 3x20

Side Bridges 3x 30s each side

Decline Single Leg Lowers 3x 12 e/s

nice pb 8)

[teamfatboy]

Nag, nag, nag

Yeah yeah old man, it's for your own good and you know it :pfft: :salute:

Had a play at this with a 25kg bb, normal clean grip (hands about shoulder width) and there was no way it felt comfortable, there was like 5cm of daylight between the bar and delts, so the whole weight was on wrists. Maybe I could have knocked out a couple of reps, but the wrists would have been the limiting factor, not quads, which was the goal.

I'm going back later on, I'll try sliding the hands out towards the collars, see if that lowers the bar onto delts.

Sheesh, anything for a quiet life :gunfire: :cool: :grin: