2009: TFB's Road to Buff

[Gym rat]

Nice arm train TFB :clap: :clap:

[teamfatboy]

Does gardening count as cardio?

'Cos I spent three hours in the garden and it turns out that was as close as I got to the gym

Can't complain, manage to tan the hell out of one tricep and quad.... I look like a pink and white panda!

And of course, those three hours will likely turn out to be Wellington's entire ration of sunshine for the summer!

[Gym rat]

I hope it is nice and sunny when I come to Wellys for the sevens :pray:

[steak]

Gardening!?

Green concrete is where its at :grin:

[teamfatboy]

Monday 14 Dec

Back and shoulders (well, kinda)

ISO Pulldowns [warm-up 2x 15x 20kg e/s] 10x 30kg e/s, 8x 35, 6x 40, 12x 30 (simultaneous, altho the machine allows for iso-laterals)

Seated CFG ISO Row [15x 20 kg e/s] 10x 40 kg, 8x 50 kg, 6x 60 kg e/s

(one arm at a time)

Bent-over DB rows 10x 25 kg, 8x 40 kg, (dropped weight for form) 6x 35 kg e/s

Still can't get back into deads with any meaningful weight... going to find a physio to see what's up. GP says it ain't a disc or anything, so I'm probably just far too tight on one side

BB clean-and-press 2x 10/15, 20/15 kg

Seated DB press 2x 10/15, 12/10g e/s

DB Front Raise 10/8/6/12 - shoulders nerked by this point.

Will do rear delts and shrugs tomorrow with whatever tomorrow is :pfft:

[teamfatboy]

Tuesday 15 Dec

Chest-n-traps

Flat BB Press [warm-up 2x15 x bar, 1x15x 40] 10x 60, 8x 70, 3,3x 80

Incline Flies [warm-up 2x15 x 15s] 10x 20s, 8x 23s, 6x 25s

Cable Curls 3x10 x 20s, 3x10 x 25s

Incline rear delt flies 12x 7s, 10x 8s, 8x 9s, 8x 9s

BB Shrugs 12x 100, 10x 120, 8x 140

and done...

[Grover]

You tried massage on your back TFB?

works wonders

[teamfatboy]

Yep, thanks Grover, I've got that on my plan for Thursday. One of the PTs at my gym is apparently really good, and my own PT's recommended another person to try.

When I saw the GP, he noted I was a lot tighter on the right side than the left - so somewhere in there will be the answer

[teamfatboy]

Thursday 17th December

Bit of a 'bitsa' day

AM - quads/calves

BB Squats [warm-up 2x 15x 60] 10x 100, 8x 120, 6x 130, 12x 100

Incline Leg Press 10x 280, 8x 320, 1x 360 then :evil: let one go thru to the stops and couldn't restart without de-loading, so stripped it back to 280 and ground out 10x 280

Seated Nautilus Extensions 5x 10x 70 kg

Calves

Raise on Seated Leg Press 10x 142, 8x 160 kg, 8x 178 kg

Rush off to a Xmas and birthday lunch

Back to the gym

PM - hams, arms

Seated Nautilus curl 12x 77, 10x 84, 8x 91

Lying Leg Curl 10x 45, 8x 55, 6x 65

Biceps

BB Curl 2x 10/15 rep supersets, 20/15kg

DB Hammers 12x 10, 10x 12, 8x 15

Triceps

CG Press 10x 35, 8x 45, 6x 60, 12x 35

French Press 10x 25, 8x 30, 6x 35.

Oh, and for reasons I can't explain - prone row 12x 40, 10x 50, 8x 60.

Toasted TFB...

[steak]

Good squats 8)

[teamfatboy]

What kind of an idiot goes dancing :dancing: the day after leg day?....paying the price this morning for a few hours of "cardio" on legs that took delivery of their DOMS shipment last night :pfft: :grin:

But hey, it's all good! Managed to dodge the Xmas Buffet demons, had beef and water all night

[steak]

dedication :clap:

[runveerun]

Prone row? :-s

Is this an argument with the prone; or a type of rowing movement whilst proning?

[teamfatboy]

Prone row? :-s

Is this an argument with the prone; or a type of rowing movement whilst proning?

C: all of the above :grin:

As you will see shortly, Bodyworks has a thing, a bench about 1.2m off the ground, with hooks underneath for an olympic bar. So, you lie on it, and row upwards towards the pecs. It's not the same as a t-bar row, or a bent-over row. Lying on the bench prevents cheating, you can't bring legs or lower back into the equation.

[drizzt]

As you will see shortly, Bodyworks has a thing, a bench about 1.2m off the ground, with hooks underneath for an olympic bar. So, you lie on it, and row upwards towards the pecs. It's not the same as a t-bar row, or a bent-over row. Lying on the bench prevents cheating, you can't bring legs or lower back into the equation.

Yeah, I rate that thing (I had no idea what it was actually called, will jump on the "Prone Row" bandwagon) :nod:

[Chillicat]

I've seen that thing but never really knew what it was for. There's a hell of a lot of stuff in that category for me at Bodyworks!!

[teamfatboy]

's OK, there are stil a coupla gizmos there I've never used in five years.

Sure, some times I think I'm missing the point, but then I get all old-school and try to do it with barbells or dumbbells or not at all....

As for the ten-week cut, you can always join me in January. I'm likely to be pulling out the 9-week cut to start the year :-)

[Chillicat]

Yep, I'll be starting again in Jan. Might as well eat in a cutting kind of way during the seasons when the bod is most likely to be seen!

Hey, will you be at BW around lunchtime today or tomorrow? I've got your heart thingy to give back to you, but haven't seen you in weeks!

[teamfatboy]

Today, maybe... tomorrow I can definitely do lunchtime.... I've been taking Tuesdays and Thursdays off so I can fit workouts in around the pre-Xmas lunacy, but for once I seem to be on top of it :-)

[Chillicat]

Cool - I'll keep it in my gym bag and will look out for you.

[teamfatboy]

Tuesday 22 Dec

Chest-shoulders

Flat BB Press [warm-up bar x 20, 40 kg x 15] 10x 60, 8x 70, 6x 80, 12x 60

Incline Flies [warm-up 12x 15s] 8x 20s, 6x 23s, 6x 25s

X-overs 5x10, 20 kg e/s, 20, 25, 25, 30

Clean and Press 10/15 reps, both 20/15 kg

Side Raise 8/6/6 t 7, 8, 10 kg

Lying rear delt raise 8/6/6 at 7, 8, 10 kg

BB Shrugs 5x 10x 120kg, then for giggles, 60 kg shrugs to failure (35 reps, then a further 15)

Cardio - 40 min "Round the World" programme on the cross-trainer, 640 cals.

[becbec]

40 min "Round the World" programme on the cross-trainer

elaborate :-s

[teamfatboy]

I picked a hill programme on the x-trainer, rather than just grind out the time in steady state... it came up with this option, kinda cutsey and fluffy, but essentially the "mountains" vary in height/duration in some relation to the continents....

Anyhoo, it was enough to get me by :nod:

[teamfatboy]

Wednesday 23 Dec

Legs

BB Front Squats [warm-up 2x 15x 40] 10x 70, 8x 80, 6x 90, 12x 70 kg

Incline Leg Press 8x 280, 6x 320, 6x 350 PB

ISO leg Extn 5x 10x 20kg each side

BB Stifflegs [warm-up 2x 15x 60kg] 10x 80 kg, 8x 100kg, 1x 120 kg fail :evil: 6x 100 kg, 12x 80 kg

Machine Lying Leg Curl 10x 45, 8x 55, 6x 65, 12x 45

Calf raise on seated leg press - 10x 160, 8x 169, 6x 178, 12x 160

Cardio - 40min of noodling around on the spin bike. Warmed up then 30s on/off for 10min, 45s on, 15 off for 10m, 60s on, 15 off for ten, then finished with a pyramid of 2m30 increasing intensity. Mostly low-intensity 65-70% MHR - but it counts :grin:

Damn niggle in lower back cost me the 120kg stifflegs - just didn't want to chance it. But I managed to handle the lighter weights ok, so that's something. Moar stretching, methinks!

[drizzt]

Incline Leg Press 8x 280, 6x 320, 6x 350 PB

BB Stifflegs [warm-up 2x 15x 60kg] 10x 80 kg, 8x 100kg, 1x 120 kg fail :evil: 6x 100 kg, 12x 80 kg

Damn niggle in lower back cost me the 120kg stifflegs - just didn't want to chance it. But I managed to handle the lighter weights ok, so that's something. Moar stretching, methinks!

Nice work on the PB :clap:

Pity about the back niggle - do you ever use a lifting belt? I use one when attempting PBs and on particularly high volume days for deads and squats. I just feel a bit more "secure" with it I guess.