2009: TFB's Road to Buff

[teamfatboy]

Weds 18th

Strength-A

SM Narrow-stance quats 7x4

[Warm-up 2x 10x 60kg] 80 80 80 80 80 100 100kg

When it says narrow, it means "Knees TOGETHER, ankles TOGETHER, below parallel"...Not a shred of daylight between 'em. Interesting for a boy lifter...

Seated SM Shoulder Press 7x4

30kg 30 35 35 35 35 35kg. Full ROM workout here too, bar below chin.

SM Bentover Row 7x4

All seven sets of four reps/set at 70kg. Concentrating on form, back near horizontal, no shrugging, 1s squeeze at top of motion.

Overall impressions: those ultra-narrow squats were harder than they looked, less bracing from the core for stability. Add in ATG range, and it was a good hard workout. I'm tempted to stand up to type this! Using the Smith for the press was good, made me tune-out any forwards/backwards sway, and stopped the little leg-cheat to drive out of the hole. The rows on the Smith could probably have been a little harder, working lats more at the bottom end of the range, but the top-end squeeze would have suffered (kinda like I am now, embers on the shoulderblades!) Sure, the weights were down, esp on the squat, where in a 'narrow=shoulder-width' squat I'm up around 130, 135, but then it would have been more like ATGANCUA (Ass to grass and never come up again!) :shock: :roll: :nod: :pale:

Oh, and in case someone noticed I didn't answer the question...20 years

[runveerun]

Oh, and in case someone noticed I didn't answer the question...20 years

That's better I couldn't see it all the way down there in teeny writing!! That's Fantastic and something to be proud of!!! :grin:

[marky65]

then it would have been more like ATGANCUA (Ass to grass and never come up again!)

Thats a crack up.... :pfft:

Great weights anyway TFB

Have you started to steer away from the cardio for a while?? You don't seem to have much on here now

[teamfatboy]

Have you started to steer away from the cardio for a while?? You don't seem to have much on here now

Good question - well asked...yep, PT has me on a zero cardio plan for the mo...which, perversely, I'm missing. I noticed the loss of CV fitness, but figured it was worth it.

The logic goes "Let's dial in the diet on the basis of weight-training alone", get to understanding my metabolism, as opposed to theory, and how it handles eg carb-cycling..that'll last a while longer, then the cardio will get fed back in to help with the fatburning.

Bike's still on the windtrainer, MP3 player loaded...ready to go.

[bigdogbob]

You should be very proud..both of 20 yrs of marriage and that new strength programme looks intense..

But don't miss the cardio ...it sucks :? BIG TIME

[teamfatboy]

Nah, cardio is my friend...way back in the old journal I was logging 30-40 mins of intervals on the bike/windtrainer before breakfast n last thing at night six days a week.

Did the Fight-Do (really cool cardio class, way better than BodyCombat) on the weekend, I couldn't have punched my way out of a paper bag at the end of it.

But, cardio is death to lean muscle mass, so we all make sacrifices :grin:

[marky65]

It will be interesting to see how your BF changes then when you have your next test. Just weights, compared to weights and cardio.

Everything I have read and been told says a balance is needed. I am sure you can prove it wrong though.

Just keep the batteries charged on the MP3 :pfft:

[teamfatboy]

Friday 20th

Sumo Deadlifts 6x6

Warmup 2x 10 x 60, 2x 6x 100kg, 2x 6x 120kg, 2x 6x 140kg PB

CG SM Press 3x 12

3 clean sets of 12 at 40kg

Assisted Chin-ups 3x 12

1 set at -45, 2 sets at -50 (so, 45kg assist).

Happy with the Sumo Deads, esp since the last set was all off-the-floor. Equally, pleased with the CG press, last time I was wimping out a coupla reps shy of the full quota.

Finished-off with some T-bar rows

1x 12x 30kg, 1x 12x 35kg, 1x 12x 40kg...

[teamfatboy]

It will be interesting to see how your BF changes then when you have your next test. Just weights, compared to weights and cardio.

Everything I have read and been told says a balance is needed. I am sure you can prove it wrong though.

This no-cardio shtick is a temporary thing - once we've baselined the diet, we'll be feeding it back. Having seen any %bf analysis yet but subjectively the improvements are there (the way things fit, for example), despite the lack of cardio

[biggurl27]

Wo nice Deads mate!

[marky65]

su

bjectively the improvements are there (the way things fit, for example), despite the lack of cardio

Thats just as good then.

Imagine what it will be like when you add the cardio back into the mix then... \:D/

[teamfatboy]

subjectively the improvements are there (the way things fit, for example), despite the lack of cardio

Thats just as good then.

Imagine what it will be like when you add the cardio back into the mix then... \:D/

Oh I am, I am...it's the only way I'm gonna get ripped-n-shredded - which is what I want!

[teamfatboy]

Wo nice Deads mate!

Thanks BG - had a great session with my PT a while back, dialled-out some faults in technique, and now I reckon I've got a little left in the tank... 180s by Xmas :shock: :roll: :nod:

[runveerun]

Friday 20th

Sumo Deadlifts 6x6

Warmup 2x 10 x 60, 2x 6x 100kg, 2x 6x 120kg, 2x 6x 140kg PB

My god that's some deadlifts! :clap: :clap: :clap:

[teamfatboy]

My god that's some deadlifts! :clap: :clap: :clap:

Thanks Vee

Figured I had to go hard, 'cos got one more workout before I get a work-enforced layoff (on account of a business trip) - I have yet to find a hotel gym with enough free weights :evil: Damn lawyers and their liability lawsuits!

[teamfatboy]

Sunday 22 Feb

Strength-A

SM Narrow-stance quats 7x4

[Warm-up 2x 10x 60kg] 80 80 80 100 100 100 100kg

Seated SM Shoulder Press 7x4

30kg 30 35 35 40 40 40kg. Full ROM workout here too, bar below chin.

Single-sided ISO row 7x4

50kg e/s 50 55 55 60 60 65kg e/s pb

Happy with that, esp since I forgot what was doing with the SM squats, the first two sets of 80 were six reps, not four...different Smith, tho...this one's not 100% vertical, laid back slightly...the ISO rows were fun, doing one-side at a time, not simultaneous, but keeping the non-working side off the rests so it was under tension the whole time. All good!

[runveerun]

Whats the diet like at the mom TFB? Still carb cycling?

[teamfatboy]

Yep, 1 hi-carb, 3 lo-carb days, with training days having the same cals as hi-carb, make the difference up in protein.

It's good, I don't feel under-fed or under-energised Also makes shopping a breeze: cucumber, capsicums, tomatos, celery, chicken, tuna, rice, oats...what more does a guy need ?

[poos_n_wees]

Single-sided ISO row 7x4

50kg e/s 50 55 55 60 60 65kg e/s pb

:clap: Awesome!

You make the diet sound like a breeze. Keep up the good work!

[teamfatboy]

Just got off a plane...who's dumb idea was it to do squats and then sit still for three hours :pale: ?? Oh, that's right, it was mine :grin: :nod:

[runveerun]

Just got off a plane...who's dumb idea was it to do squats and then sit still for three hours :pale: ?? Oh, that's right, it was mine :grin: :nod:

doh! :pfft:

Where have you gone TFB? Will there be gyms there?

[teamfatboy]

Just got off a plane...who's dumb idea was it to do squats and then sit still for three hours :pale: ?? Oh, that's right, it was mine :grin: :nod:

doh! :pfft:

Where have you gone TFB? Will there be gyms there?

I'm on-the-road for work, it's pretty full-on. Pick-ups at around 0630/7am every day, working 'til 5 or 6pm, then working functions into the evening.

The hotel has a gym but A) it's for cardio numpties - the heaviest weights are a pair of 22kg db's, and B) it only opens at 6am, shuts at 9pm - about the same time as I'm getting back... I could go for a run but I'm supposed to be off-cardio, and it's pitch black before work!

Ah well, at least I'm eating clean... loadsa chickn and tuna - and with a bit of luck the DOMS will have worn off by the time I get on my next plane Thursday!

[runveerun]

Just got off a plane...who's dumb idea was it to do squats and then sit still for three hours :pale: ?? Oh, that's right, it was mine :grin: :nod:

doh! :pfft:

Where have you gone TFB? Will there be gyms there?

I'm on-the-road for work, it's pretty full-on. Pick-ups at around 0630/7am every day, working 'til 5 or 6pm, then working functions into the evening.

The hotel has a gym but A) it's for cardio numpties - the heaviest weights are a pair of 22kg db's, and B) it only opens at 6am, shuts at 9pm - about the same time as I'm getting back... I could go for a run but I'm supposed to be off-cardio, and it's pitch black before work!

Ah well, at least I'm eating clean... loadsa chickn and tuna - and with a bit of luck the DOMS will have worn off by the time I get on my next plane Thursday!

Ah enjoy your time off! you'll be rested and back with vengeance!

[teamfatboy]

Yep, one more plane ride and I'm home... hopefully the muscles will appreciate the break - training saturday :nod:

[teamfatboy]

Back in wet wet wet Wellieworld, training later, once I get over the Highlanders' loss to the Warratahs, and the shock that the 'Canes can beat the Crusaders, I mean WTF!