2009: TFB's Road to Buff

[rose]

Just in case you miss home big guy :grin: I tried getting a seagull for ya but a whirly bird and big arse boat is all I could manage hey.

[teamfatboy]

You're a star, lil buddy! Looked like a nice day in te city, unlike here where it's been raining for 48 hours, and the average speed of the traffic on the six-lane motorway is 15kph!

[teamfatboy]

Missing the training badly - but managing to eat kinda clean...which is NOT easy.

One hotel offered "free continental breakfast" so I figured 'Sweet - cereal, juice and coffee, that'll do me!" but nooooooooooo, what was free was sugar-glazed doughnuts and tarts, and all the high-sugar cola and fizz you could carry. I think I'm on to the source of the lard tsunami I've witnessed!

[rose]

Hang in there big guy! :grin:

[teamfatboy]

Just had dinner here - mmmm, Mexican food.

And it was almost BB-approved - a fajita burrito, with onions, peppers, brown rice, beef, chilli, tomatilla, lettuce. All fresh-ish, certainly not fried, spicy, what more can a guy ask for =P~

the only trouble with mexican food is I always seem to crave chocolate afterwards... just as well American chocolate sucks bigtime!

[Chillicat]

just as well American chocolate sucks bigtime!

Haha, yeah, that's handy!

[teamfatboy]

Tuesday 3 November... finally, a legitimate reason for a journal entry, I made it to the gym after my trip. Prob not too bad, I only got back to Wellington 0900 yesterday.

Chest-shoulders

Pec-deck, 30-rep drop-set [warm-up 2x 15x 35kg] 56 kg (10), 49 kg (10), 42 kg (10)

Flat BB Press 7x4 60, 60, 70, 70, 75, 75, 80

Incline DB Flies 3x12 17 kg e/s, 20, 22

HS Seated Press 10x10, all 42 kg

BB Clean and Press 3x 15, 22.5 kg, 25, 25...wasn't too happy about the weight, but figured shoulders had been used in some of those pressing movements, so focused on completing all the reps. Had an "OMG, where's the bucket?" moment on the last set :pale:

Side Lat Raise 3x 12, 6, 8, 9 kg e/s

Incline Lying Rear Delt flies 3x12 6 kg e/s, 8, 8

BB Shrugs 30-rep drop-set 140 kg (10) 120 kg (10) 100 kg (10), and then for laughs 20x 80 kg

[runveerun]

Welcome back mister TFB! We mist you! :grin:

[teamfatboy]

So's not to be a journal-hog

Yay for a new girl journal! No offense to the boys, but their weights are just so ridiculously high that I find it hard to fathom their journals! Girl journals are more on my girlie level

9.00am- Went to RPM and did not go to bad...some days are better then others, today I rode 18kms so that was good achievement...still find my legs do get tight and tired in RPM.

Do you have some flash little gizmo that measures your kilometres? TFB does spin classes too and often mentions how many calories he's burnt during a class - so how do you guys know these magical things? And where do you get these gizmos??

I think've seen speedometers on spin bikes somewhere - Exodus up Tory St, maybe - must be the Gucci gym :think:

To get the calories burned, what I use is a Polar Heart Rate Monitor... it doesn't tell me how far I went on the bikes at Bodyworks, but that's ok by me! If I knew, I might find I got outpaced by everyone else :oops: You can get Polar from Rebel, Gymeez, or bike stores like Penny Farthing, On Yer Bike and Capital Cycles.

[teamfatboy]

Welcome back mister TFB! We mist you! :grin:

THanks Vee... I would type 'it's good to be back' but my shoulders are still doing that random-twitching you get after a good workout!

[Sunshine]

So's not to be a journal-hog

Yay for a new girl journal! No offense to the boys, but their weights are just so ridiculously high that I find it hard to fathom their journals! Girl journals are more on my girlie level

9.00am- Went to RPM and did not go to bad...some days are better then others, today I rode 18kms so that was good achievement...still find my legs do get tight and tired in RPM.

Do you have some flash little gizmo that measures your kilometres? TFB does spin classes too and often mentions how many calories he's burnt during a class - so how do you guys know these magical things? And where do you get these gizmos??

I think've seen speedometers on spin bikes somewhere - Exodus up Tory St, maybe - must be the Gucci gym :think:

To get the calories burned, what I use is a Polar Heart Rate Monitor... it doesn't tell me how far I went on the bikes at Bodyworks, but that's ok by me! If I knew, I might find I got outpaced by everyone else :oops: You can get Polar from Rebel, Gymeez, or bike stores like Penny Farthing, On Yer Bike and Capital Cycles.

HAHA dunno about Gucci LOL I live in Western Australia and if anything they are way behind the times haha..however I do feel a wee bit privileged now!

[Gym rat]

Welcome back to NZ Team Fat boy.

[teamfatboy]

HAHA dunno about Gucci LOL I live in Western Australia and if anything they are way behind the times haha..however I do feel a wee bit privileged now!

Wow, all the way from sunny WA... I tried a couple of Fitness First gyms in Melbourne, even THEY didn't have speedos on their spin bikes :shock:

[Chillicat]

So's not to be a journal-hog

Yay for a new girl journal! No offense to the boys, but their weights are just so ridiculously high that I find it hard to fathom their journals! Girl journals are more on my girlie level

9.00am- Went to RPM and did not go to bad...some days are better then others, today I rode 18kms so that was good achievement...still find my legs do get tight and tired in RPM.

Do you have some flash little gizmo that measures your kilometres? TFB does spin classes too and often mentions how many calories he's burnt during a class - so how do you guys know these magical things? And where do you get these gizmos??

I think've seen speedometers on spin bikes somewhere - Exodus up Tory St, maybe - must be the Gucci gym :think:

To get the calories burned, what I use is a Polar Heart Rate Monitor... it doesn't tell me how far I went on the bikes at Bodyworks, but that's ok by me! If I knew, I might find I got outpaced by everyone else :oops: You can get Polar from Rebel, Gymeez, or bike stores like Penny Farthing, On Yer Bike and Capital Cycles.

Aha, I'll have to look into it! Cheers! I'm always curious about how much work I actually do in spin classes. Sometimes I think it's not so much, despite my red face!

[Sunshine]

So's not to be a journal-hog

Yay for a new girl journal! No offense to the boys, but their weights are just so ridiculously high that I find it hard to fathom their journals! Girl journals are more on my girlie level

Do you have some flash little gizmo that measures your kilometres? TFB does spin classes too and often mentions how many calories he's burnt during a class - so how do you guys know these magical things? And where do you get these gizmos??

I think've seen speedometers on spin bikes somewhere - Exodus up Tory St, maybe - must be the Gucci gym :think:

To get the calories burned, what I use is a Polar Heart Rate Monitor... it doesn't tell me how far I went on the bikes at Bodyworks, but that's ok by me! If I knew, I might find I got outpaced by everyone else :oops: You can get Polar from Rebel, Gymeez, or bike stores like Penny Farthing, On Yer Bike and Capital Cycles.

Aha, I'll have to look into it! Cheers! I'm always curious about how much work I actually do in spin classes. Sometimes I think it's not so much, despite my red face!

Do your bikes show your gears? cause that's what I used to go by,until I realized it showed the distance :doh:

Also I find spin one of those classes where if your tired or under the weather your performance can really suffer..so sometimes I find my gears go right down :oops: which can be a little frustrating.

[teamfatboy]

Aha, I'll have to look into it! Cheers! I'm always curious about how much work I actually do in spin classes. Sometimes I think it's not so much, despite my red face!

Next time you see me in a spin class, just ask - in fact, any time I'm in the gym, the HRM's in my gymbag anyways.

I'm going to be doing more spin, so I checked the timetable and Ashley's only doing the 6:30am class tomorrow - now I know she's a great instructor and her classes are fun, but not at 6:30!

[teamfatboy]

Do your bikes show your gears? cause that's what I used to go by,until I realized it showed the distance :doh:

Also I find spin one of those classes where if your tired or under the weather your performance can really suffer..so sometimes I find my gears go right down :oops: which can be a little frustrating.

Nope, the ones CC and I use are quite plain, they don't have 'gears', but a dial which applies a brake to the flywheel. The dial has 'clicks' on it, but each person can vary the resistance for themselves. You just turn it up, based on how hard you feel you're working - some instructors have scales, like 1-10, or 'flat road'/ muddy road/ race pace/ gasping, but the amount of resistance could be different from one person to the next.

Mind you, some Spin instructors have been known to get off their own bike and walk round the class, turning up the resistance if they think you're coasting...

[Sunshine]

Do your bikes show your gears? cause that's what I used to go by,until I realized it showed the distance :doh:

Also I find spin one of those classes where if your tired or under the weather your performance can really suffer..so sometimes I find my gears go right down :oops: which can be a little frustrating.

Nope, the ones CC and I use are quite plain, they don't have 'gears', but a dial which applies a brake to the flywheel. The dial has 'clicks' on it, but each person can vary the resistance for themselves. You just turn it up, based on how hard you feel you're working - some instructors have scales, like 1-10, or 'flat road'/ muddy road/ race pace/ gasping, but the amount of resistance could be different from one person to the next.

Mind you, some Spin instructors have been known to get off their own bike and walk round the class, turning up the resistance if they think you're coasting...

Wow I do feel lucky.On the bikes we use we have a gear handle which you move ever so slightly and it goes from 1 to um well I have not seen how far it goes LOL I know I have gone to 19 in the old days but I'm lucky to get to 17 or 18. :shock:

An instructor at our gym does the old walk around to see what your doing..talk about put the pressure on :shock: I used to go hard when she walked around then eased off :nod: haha I don't go to that class anymore unfortunately We also have a 45min class or a RPM extreme I have no idea what that is like I'm way to chicken to do two more tracks! We also sometimes get to do abs if the instructor wants to.

I wonder when I move back home to NZ if there is a gym near where I will live with the same RPM bikes I use now?..probably not since I lived in a country town haha.

I wonder why some gyms don't update the machines you would think they make enough with the member ship cost ay?

I was thinking when I do my personal training that I will add RPM on apprently the place where I will be doing my course said it can be included..and although it's a hard class it's a love and hate relationship as you guys will well know :pfft:

[autechre]

Welcome back TFB! I hope you didn't gain too much weight in the land of orange cheese :grin:

Good to see you're straight back into it, nice shoulder workout!

[teamfatboy]

Welcome back TFB! I hope you didn't gain too much weight in the land of orange cheese :grin:

Good to see you're straight back into it, nice shoulder workout!

Thanks, mate... that cheese is a definite downer :-( but no, I managed to avoid the worst excesses :jive: now I just need to take a big swig of HTFU and hit the weights! Probably legs tonight :pale:

[teamfatboy]

I was thinking when I do my personal training that I will add RPM on apprently the place where I will be doing my course said it can be included..and although it's a hard class it's a love and hate relationship as you guys will well know :pfft:

Do it (the RPM training) ! Good Spin instructors are rare. Our gym used to offer Spin Challenge, or 'Pedal til ya puke', but a lot of the scheduled offerings are more gentle now - but then the instructors develop their own routines, not like the Les Mills or Radical Fitness programmes which have central standardised releases.

[teamfatboy]

Thursday 05 November

Made it to the gym again

Quads

BB Front Squats 7x4 [warm-up 12x 40, 12x 50 kg] 60, 70, 80, 85, 90, 90, 90 kg

SM Lunges 3x12, all at 60 kg

ISO Leg Extensions - 30 rep drop-set 50kg (10), 40 kg (10), 30 kg (10)

Hams

Seated Leg Curl - 30 rep drop-set 91 kg (7), 84 kg (8), 77 kg (9), 70 kg (6)

Calves

Standing Calf Raise - 50 rep drop-set 151 kg (10), 142 kg (10), 133 kg (10), 124 kg (10), 115 kg (10)

Man, legs were MUNTED, and I didn't even get to hammer hamstrings. There's always scope to come back after work, I suppose :shock: Haven't checked, but that 3 sets of 4 reps at 90 for Front Squats might be a PB, was going nice and deep too... for which I shall surely pay a price tomorrow!

[autechre]

Man, legs were MUNTED

I'm not surprised after all that lot. Nice PB on the front squats!

There's always scope to come back after work, I suppose :shock:

If you can walk :grin: The gym's not far from work, that should be easy :pfft:

[teamfatboy]

So I came back... today was supposed to be Back-n-triceps

Thursday 5 Nov Part Deux

Triceps

BB Skulls 3x12 25 kg, 30 kg, 35 kg

Seated Dip Machine 30 rep drop-set 105 kg (10), 98 kg (10), 91 kg (10)

DB French Press 3x12 22 kg, 28 kg, 35 kg,

Rope Push-downs 3x12 20 kg, 20, 20... triceps joined quads on the 'munted list' at this point

Venue change for back

Deadlifts [warm-up 12x 50kg] 3x12 90 kg, 70, 70... the form guru kicked my ass after set one and took me back to basics :oops: :naughty:

Bent-over rows 3x12 50 kg, 50 kg, 30 kg :shock: but no, PT didn't like my form one little bit

Seated Wide-grip rows 30-rep drop-set 50 kg (10) 45 kg (10) 40 kg (10).

I swear to goodness there's a little black hole in J'ville, where gravity is ten times what it is in town :grin:

[teamfatboy]

Man, legs were MUNTED

I'm not surprised after all that lot. Nice PB on the front squats!

There's always scope to come back after work, I suppose :shock:

If you can walk :grin: The gym's not far from work, that should be easy :pfft:

Thanks mate, the worst bit is getting thumbs trapped between bar and clavicles... bone can be hard when 90 kg is bearing down on it, eh! (and if anyone says "Try clean grip", yes I will one day when I can actually clean-and-press 90 kg for reps :cry: :pfft: