2009: TFB's Road to Buff

[teamfatboy]

Saturday 28 Feb

Sumo Front Squats 6x6

[Warmup 10x 40kg, 10x 50kg] 6x80, 6x80, 6x80, 6x80, 6x80, 6x85 PB

Seated SM Shoulder Press 5x10

10x35, 10x35, 10x35, 10x35, 10x40

ISO CG Row (simultaneous) 5x10

10x 50kg e/s, 10x50, 10x50, 10x55kg, 10x55kg e/s PB

Back into the training - sumo front squats, happy with those. Even managed to keep the bar settled for a PB at 6x85kg. Good ROM, even if I pay a price for it tomorrow. Shoulder press...doing them seated knocks out the little boost from the quads out of the hole..happy with that tho, shoulders quite red. Happy with the ISO row - did them simultaneously, rather than one side at a time (kinda like a cable row). The two sets of 10x 55kg each side was a PB - I've done 60s e/s but not for ten reps. Squeezing and holding was a test, tho...

Is it just my gym or does it seem like there's not as many new-years' bunnies this year? I trained at peak times a couple of times lately and it's not as packed as usual.

[becbec]

Saturday 28 Feb

Sumo Front Squats 6x6

[Warmup 10x 40kg, 10x 50kg] 6x80, 6x80, 6x80, 6x80, 6x80, 6x85 PB

Seated SM Shoulder Press 5x10

10x35, 10x35, 10x35, 10x35, 10x40

ISO CG Row (simultaneous) 5x10

10x 50kg e/s, 10x50, 10x50, 10x55kg, 10x55kg e/s PB

Back into the training - sumo front squats, happy with those. Even managed to keep the bar settled for a PB at 6x85kg. Good ROM, even if I pay a price for it tomorrow. Shoulder press...doing them seated knocks out the little boost from the quads out of the hole..happy with that tho, shoulders quite red. Happy with the ISO row - did them simultaneously, rather than one side at a time (kinda like a cable row). The two sets of 10x 55kg each side was a PB - I've done 60s e/s but not for ten reps. Squeezing and holding was a test, tho...

Is it just my gym or does it seem like there's not as many new-years' bunnies this year? I trained at peak times a couple of times lately and it's not as packed as usual.

haha yeah they'd disappeared at mine too!

[teamfatboy]

Is it just my gym or does it seem like there's not as many new-years' bunnies this year? I trained at peak times a couple of times lately and it's not as packed as usual.

haha yeah they'd disappeared at mine too!

Not that I'm complaining...maybe times are tight, maybe people just aint' so fat this year... :think: nope, they still fat!

Ah well, more equipment for the persistent!

[becbec]

Is it just my gym or does it seem like there's not as many new-years' bunnies this year? I trained at peak times a couple of times lately and it's not as packed as usual.

haha yeah they'd disappeared at mine too!

Not that I'm complaining...maybe times are tight, maybe people just aint' so fat this year... :think: nope, they still fat!

Ah well, more equipment for the persistent!

haha yeah, maybe the recession is finally kicking in, people can't afford to buy shit food or a gym membership so they just cancel each other out :pfft:

[teamfatboy]

Tues 3 Mar

Strength B

Stiffleg Deads 7x4

[Warm-up, 2x 12x 60kg] 100 100 120 120 130 130 140 140 PB (and yes, I know that's 8 sets, but wtf) and 1 rep at 150 before I decided there was too much 'back' and not enough hamstring in it.

DB Bench Press 7x4

25kg e/s 28 28 30 30 35 35kg e/s

Upright BB Row 7x4

40kg 50 50 55 55 60 60

Assisted chins 7x4

-30 -25 -25 -25 -25 -25 -25

Happy with that, I reckon I can jump to 145kg stifflegs next time, and the 150s will come soon enough. I think I'm actually more happy with the DB Bench, actually...the last time the 35s were fighting me back, but this time I might have snuck in a last set of 38s. By the time I got to the 60kg upright row I was starting to flag tho...

[laurasaur]

Is it just my gym or does it seem like there's not as many new-years' bunnies this year? I trained at peak times a couple of times lately and it's not as packed as usual.

haha yeah they'd disappeared at mine too!

Not that I'm complaining...maybe times are tight, maybe people just aint' so fat this year... :think: nope, they still fat!

Ah well, more equipment for the persistent!

My gym is super packed... its super lame

[Pseudonym]

Is it just my gym or does it seem like there's not as many new-years' bunnies this year? I trained at peak times a couple of times lately and it's not as packed as usual.

haha yeah they'd disappeared at mine too!

That's because they're all at mine. :evil:

[biggurl27]

Nice STRONG w/o TFB

[teamfatboy]

Nice STRONG w/o TFB

Thanks BG...tomorrow if you see a chromedome on Willis St doin the John Wayne walk, that's me :nod: :grin:

Gym was nice and quiet tho...the lure of Pseudo's charm obviously worked!

[gazza]

just as long as they stay up there and don't stray this way

judging from your workout the dukes go nothing on you \:D/

[teamfatboy]

Thanks TFB :grin: I would sure like to catch up to your weights, i have the 35kg dbs in my sights :nod:

...and I'm gonna have to learn to keep my mouth shut, or put up! Pass me the 38s :shock: :pale:

Tomorrow's narrow squats, o'head press and bentover row, tho..oh, and some cardio. Got a double-cardio day on Saturday as well - gonna be great \:D/ :-s

[biggurl27]

You can do it!

[teamfatboy]

This plan only has db bench once per five workouts - if nothing else, when I do do bench, the rest means the weights should fly up.

There's more back and shoulders in this plan, which suits me...altho pecs will play into a couple of the chest moves as well, I think - as well as CG press which is tris/chest.

I'm really enjoying the plan, tho...Sunday is deadlift day, going to see what the numbers look like there! :phear:

[teamfatboy]

Thursday 5th Mar

Narrow-stance SM Squats 7x4

[Warm-up 2x 10x 40kg] 100kg 100 100 100 120 120 110kg...couldn't fire enough to knock out three sets at 120kg :evil:

Seated SM Press 7x4

30kg 35 35 40 40 40 45kg [that set of 45s might be a PB, not sure...]

DB Row 7x4

45kg e/s 50 50 55 55 60 60kg PB 8) Happy to call that a PB - dumbbells from floor to touching pecs on all four lifts each side. On the other hand, back now burning burning...'s all good :nod:

[biggurl27]

Cripes! :shock:

[teamfatboy]

Thanks BG...

Think I may regret it later today, doing a "pump" class tonight, and then one pump/ one combat class on Saturday, so maybe I could have conserved a little energy!

[biggurl27]

:nod: you're crazy

[startinfromscratch]

mean one arm rows mate! i do these, just a query though, you do them ground to chest, is that the standard form? not critiquing at all as i was shown by someone of dubious backround, but i was shown to only lower it till just before elbow straightens? maybe i should be going to floor? it sounds more appealing in terms of lifting potential!

[bigdogbob]

Very very nice workouts tfb...paints a funny picture the John Wayne walk love to see it :pfft:

[bigdogbob]

Very very nice workouts tfb...paints a funny picture the John Wayne walk love to see it :pfft:

[soundsgood]

Nice work on the Rows TFB!

I see you do Narrow Stance squats. How narrow? And what muscles are they working more as opposed to doing regular stance?

[teamfatboy]

:nod: you're crazy

OK, it's official: BG is right, she's smarter than I am....

I did the pump class, got my ass handed to me in a brown paper bag. OMG, I was completely and utterly poked, sweating like a mofo, turning all colors of the rainbow. But I won't be told... :grin: :pfft: :nod:

[teamfatboy]

mean one arm rows mate! i do these, just a query though, you do them ground to chest, is that the standard form? not critiquing at all as i was shown by someone of dubious backround, but i was shown to only lower it till just before elbow straightens? maybe i should be going to floor? it sounds more appealing in terms of lifting potential!

I let them go down as far as the floor to get the pull in the lats - you may well be right that keeping the elbow bent would get more movement. Mind you, as luck would have it the latest US edition of Musclemag shows a straight arm. I pull back towards the hip, but the bigger dbs get to be so long there's not a lot of room to move.

What's not clear to me is whether to rotate shoulders to lift-up the working shoulder, or to keep both working side and bracing side the same height throughout (i.e. no twisting). Views?

[teamfatboy]

Nice work on the Rows TFB!

I see you do Narrow Stance squats. How narrow? And what muscles are they working more as opposed to doing regular stance?

NARROW...ie shoes touching, ankles touching, and (when PT's around) by golly those knees better stay touching throughout. For stability, I only do it on a Smith - otherwise I'd wobble like a tellytubby (actually, I do that anyways!).

TBH, I'm not sure of the actual mechanics, it feels like it shifts the emphasis onto the outer sweep more, I understand, and also brings in more glutes.. or at least, that's what getting the DOMS! :pale: :shock: :pfft:

I do front squats much wider - almost sumo - to work the other side.

[teamfatboy]

Saturday 7th

Big cardio day today...55 min of 'pump' and 55 min of combat/muay-thai... 1700 cals...enough for a mallowpuff =P~