2009: TFB's Road to Buff

[teamfatboy]

Fitted a bike back on the windtrainer... even put air in the tyres and everything... so now it's just a matter of getting out of the pit and starting the early morning cardio again.

Found the old "3 days twice" split in the archives, looked at it and thought "Phew - I don't remember it being that tough". Essentially it's a three day split, chest/arms, back/shoulders/ legs - with an abs on each afternoon.

But, each day is split into before work/ after work - so it's chest AM, arms PM; quads AM, hams/calves PM - for the first three days, then they swap, so arms AM, chest PM and so on.

The morning sets are 10/8/6/12, 8/6/6 and 5x10, and the afternoon sets are 2x 10/15 dropsets. So, for quads it'd be squats 10/8/6/12, SM lunges 8/6/6 and leg extensions 5x10; for hams the same day it'd be leg curls 2x 10/15, stifflegs 2x 10/15 along with 5x10 calf raises. Second leg day the hams get the 10/8/6/12 and so on....

Last time I did this, I seem to think I enjoyed it - so lets see what happens this time

[teamfatboy]

ZOMG - Bodyworks is gone... overnight Bodyworks Thorndon turned into City Fitness and B'works Porirua is shut :shock:

[Chillicat]

ZOMG - Bodyworks is gone... overnight Bodyworks Thorndon turned into City Fitness and B'works Porirua is shut :shock:

I'm confused? I just got an email from City Fitness and it said that BW Porirua is changing to a City Fitness (thought they already had a CF there?) - but I was at BW this morning and didn't notice any diff - but I guess I'm not really all that observant first thing.

What does this mean? Does it mean I won't have to pay heaps extra to visit CF J'ville on weekends and can have a combined membership? That would rock!

Have heard nothing from BW, which is disappointing.

[teamfatboy]

I'm not clear what's happening at Porirua... City Fitness had their location already, and I heard that Bodyworks sacked all their staff.

When I got there around 0930 there were pieces of blue/white/red CityFitness branding going up, and some rather grumpy clients and staff.

I agree - it's been very poorly handled. No messages, no "this is what it means to Bodyworks members" emails, no nothing.

But the sweat is just the same:

Tues 1 Dec:

Back/shoulders

Lat Pull-down [warm-up 15x 42kg] 10x 49, 8x 56, 6x 63, 12x 49

Bent-over BB Row 8x 40 kg (far too light) 6x 50, 6x 60 kg. Was experimenting with the impact of overhand grip (to cut biceps out of the movement a little).

DB Shrugs 5x 10, all 45 kg db each side

HS Shoulder Press [warm-up 15x 10 kg e/s] 10x 15 kg, 8x 20 kg, 6x 25 kg, 12x 20kg

Seated DB Press 8x 15 kg e/s, 6x 17 kg, 6x 20 kg

Bent-over rear delt flies 5x10, 7 kg e/s. Trying to hit the mind-muscle thing there, and enforce the 1s hold at full fly.

Weights were light, deliberately so... I've a wierd little niggle in my lumbar back on one side, waiting to see the quack later in the week.

[teamfatboy]

and there was training done....

Weds 2 Dec

Chest-biceps-triceps

Incline SM Press 10x 50kg 8x 60kg 6x 70kg 12x 50kg

Incline Flies 8x 15 kg, 6x 17 kg, 6x 20 kg

Pec Dec 5x10, all 35 kg

BB Curl 2x 10/15, 22.5/15 kg

Preacher curl 2x10/15, 25/15 kg

Rope Pushdown 2x 10/15 40/25 kg

Bench dips 2x 10/15, feet out, feet in.

That leaves legs for tomorrow... this could be fun :shock: :?

[teamfatboy]

Indeed today it was legs...

Thursday 03 Dec

BB Squats [warm-up 15x 60 kg] 10x 80, 8x 100, 6x 120, 12x 100. Tried for 140 but nope, soooo not a happening thing.

Incline Leg Press 8x 200 kg, 6x 240 kg, 6x 280kg, 3,3 x 320 kg. Lunch never tastes as good the second time, does it :oops:

Seated Unilateral Extensions 5x10, 20kg each side

Lying leg curl, 2x 10/15 both 55/ 35 kg

Should have been stiff-legs but the niggle in the back put the kibosh on that... so

Seated Leg curls, 2x 10/15, 81/ 56 kg

Standing Calf Raise, 2x 10/15, first 142/97, then 151/97.

[runveerun]

Indeed today it was legs...

Thursday 03 Dec

BB Squats [warm-up 15x 60 kg] 10x 80, 8x 100, 6x 120, 12x 100. Tried for 140 but nope, soooo not a happening thing.

Incline Leg Press 8x 200 kg, 6x 240 kg, 6x 280kg, 3,3 x 320 kg. Lunch never tastes as good the second time, does it :oops:

Seated Unilateral Extensions 5x10, 20kg each side

Lying leg curl, 2x 10/15 both 55/ 35 kg

Should have been stiff-legs but the niggle in the back put the kibosh on that... so

Seated Leg curls, 2x 10/15, 81/ 56 kg

Standing Calf Raise, 2x 10/15, first 142/97, then 151/97.

Damn I missed out on a good session by the looks of it!

Even a little throwing up heh? 8)

[Grover]

320kgs on leg press pretty good effort

take care of your back!

keep it up.

[becbec]

Lunch never tastes as good the second time, does it :oops:

Mmmm, acid :pfft:

Well done TFB!

[teamfatboy]

Lunch never tastes as good the second time, does it :oops:

Mmmm, acid :pfft:

Well done TFB!

Did I mention it was lying face-up on the incline press.... gravity has its drawbacks under such circumstances :shock: :pfft:

Thanks Becbec! How's that spiderbite doin?

[becbec]

Lunch never tastes as good the second time, does it :oops:

Mmmm, acid :pfft:

Well done TFB!

Did I mention it was lying face-up on the incline press.... gravity has its drawbacks under such circumstances :shock: :pfft:

Thanks Becbec! How's that spiderbite doin?

The spider bite has healed but ankle still a little swollen, will see how it goes on leg day tomorrow

[teamfatboy]

Indeed today it was legs...

Thursday 03 Dec

Incline Leg Press 8x 200 kg, 6x 240 kg, 6x 280kg, 3,3 x 320 kg. Lunch never tastes as good the second time, does it :oops:

Damn I missed out on a good session by the looks of it!

Even a little throwing up heh? 8)

Well, it WAS a good session, even on my own. Nothing creates a memorable first impression like a lumpy smile :shock:

It was nice and quiet in the gym, tho, apart from the sound of a grown man trying to avoid being stapled :roll:... today, on the other hand, knee sounds like a handful of broken glass in a beer can. Not whining, tho... it felt good to be back into it, and I know I'll get those lifts back up.

Tell you what tho.. I've been off creatine and all the supps for about six weeks, just clearing the system out so I have a clean base to start, and I really, really notice it. It'll be telling if, when I start it back in the diet, if lifts go up in quality or quantity.

If you n hubby are moved in before Xmas, Bodyworks is generally only closed Xmas Day and (half of) New Years, I think. Don't know about Shinyland or Exodus - or the 'House.

[teamfatboy]

Mmmm, acid :pfft:

Well done TFB!

Did I mention it was lying face-up on the incline press.... gravity has its drawbacks under such circumstances :shock: :pfft:

Thanks Becbec! How's that spiderbite doin?

The spider bite has healed but ankle still a little swollen, will see how it goes on leg day tomorrow

I'll have my fingers crossed for a good workout for ya :pray:

[teamfatboy]

Monday 7 Dec

Decided I needed cardio - as much to try to rehab legs as anything, sooo

HIIT on the spin bike upstairs:

2m warm-up,

10m of 30s on, 30s off,

1m easy,

10m of 45s on, 30s off;

1m easy;

10m of 60s on, 30s off;

1m easy

10m of 45s on, 15s off;

1m easy;

10m of 45s on seated, 15s rest; and

1m cool-down

867 cals, peaking at around 92% MHR. Weights tomorrow, honest!

[runveerun]

I need cardio too! It's been a month since I did any! Things are wobbling again :oops: You are always inspirational with the HIIT!

[steak]

mean bit of cardio...you dont do things in 1/2 s eh :clap:

[Chillicat]

Crikey, that's some hardcore cardio work!

[becbec]

I think I would shrivel up and die if I did that much in one session! :shock:

[teamfatboy]

Ah, it's all good. Legs even feel free-er than they did before.

Tomorrow, might take the bike for a lunchtime ride - before I hit back-n-shoulders in the evening. Found a nice route around the bays, under the airport runway threshold, then over Brooklyn hill from the sea side - might even throw in the Makara loop on the way home!

Why - 'cos I realised it's about ten weeks to the Round the Bays and like a fool, I think I may have made a bet to go faster than last year :shifty: :doh:

[teamfatboy]

Tuesday 8 Dec

Flagged the bike ride, life got in the way.

Lunchtime cardio - 30 min on the elliptical, 480cal

Afternoon - back-shoulders

Iso pulldown [warm-up 15x 20kg e/s] 10x 30, 8x 35, 6x 40, 12x 30

Nautilus pullover [12x 40kg] 8x 60 kg, 6x 70 kg, 6x 80 kg

DB Shrugs 5x10, all with a pair of 45s.

Seated DB press 2x 10/15, first 17s/10s, then 15s/ 10s

DB Front raise 10x 6s, 8x 7s, 6x 8s, 12x 7s.

DB Side raise 10x 6s, 8x 7s, 6x 8s, 12x 7s.

Incline Rev Fly 5x 10, all with a pair of 7s.

Cardio - another 30m on the elliptical, 480 cal... was gunning for the 500 cal mark, just c.o.u.l.d.n.t.q.u.i.t.e get there :madman:

[bar-belle]

Impressive training there TFB and as for the cardio the other day I'm with the others on this one :clap: :clap:

[teamfatboy]

Thanks Bar-belle...I was happy with the back w/o, but shoulders were trashed so I was playing with the shiny chrome weights, not the boys black-n-dirty ones :oops: I was working on the mind-muscle connection, that's my story!

I think I'm like some of the others.... I'm more back into the groove now that I've got off my backside and fed the cardio back into the routine.

Now, to just knock the dags off the diet, and I'll be set :nod:

[teamfatboy]

Wednesday 09 Dec

BB Squats [warm-up 15x 60 kg] 10x 80, 8x 100, 6x 120, 12x 100.

Incline Leg Press 8x 260 kg, 6x 300 kg, 3,3 x 340 kg. Think we'll call that a PB... next time, 6x reps in a row at 9 plates/side!

Seated Nautilus Extensions 5x10, 70, 70, 63, 63, 63

Skipped hams, will fit them in tomorrow, 'cos I got the day off :jive:

Seated Calf Press, 15x 97 kg way too light, 10x 160 kg, 8x 169 kg, 6x 182 (that's the 178 kg stack and the half-plate slip-on)

[teamfatboy]

Thursday 10 Dec

Chest and Hams

Flat BB Press [warm-up] 10x 60 kg, 8x 70 kg, 6x 75 kg, 12x 60kg

Incline Flies [warm-up] 8x 15 kg, 6x 20 kg, 6x 22 kg, 6x 23 kg

Cable X-over 5x 10x 15 kg e/s, 1x 10x 25 kg

HS Seated Curls, 2x 10/15 reps, each 50 kg/ 40 kg

DB Romanians 8x 45 kg e/s, 6x 45 kg e/s, 6x 45 kg e/s

Seated Curls 5x 10x 70 kg

Dunno how to articulate the difference between the two curls - the first is a Hammer Strength machine, both legs simultaneously, loaded with regular plates. The other one's a Life Fitness Stack-loaded machine with a clamp over the tear-drop. Anyhoo, had to give them a workout, I tried to go for 55s for the db romanians, but the lumbar niggle was still there

Arms and Cardio later on today

[teamfatboy]

Thurs 10 Dec (part deux)

Arms

BB Curls, 3x12 - well it was supposed to be but PT decided to make last set a 21s.... :shock:

Incline DB Hammers 3x12

Tricep press-ups 15, 12, some number less than twelve

French Press 3x12

DB Kickbacks 2x 10/15

Then a venue change, down to the gym for cardio

2m warm-up

10m 30s on, 30s off (total of 5m under load)

1m breather

10m 45s on, 30s off (total of 6m under load)

1m breather

10m 60s on, 30s off and 1m extra (total of 7m under load)

1m breather

10m all on load - except I got crazy and turned the dial UP for the last two minutes.

2m cool down. 47 minutes, 692 cal.

Done and dusted!