2009: TFB's Road to Buff

[Flamer]

Tuesday 17 Mar

SM Front Squats 7x4

[warm-up 2x 12x 40kg] 60 60 70 70 80 80 85kg for 4 reps, 90 for 2 reps twice, with about 30s rest in between. Call the 85kg a PB.

ISO Shoulder Press machine 7x4

25kg e/s 25 30 30 30 30 30kg e/s

ISO seated row close grip 7x4

60kg e/s, seven sets of four

Then some random stuff

DB Bench Row 4 sets of 4 reps e/s, 55kg, watching for correct form. Probably couldn't have done the 60s without cheating by twisting spine, raising hip.

Seated row CG 7x4

49kg 49kg 70kg 70kg 91kg 91kg - having a hard time keeping backside on bench :shock:

Incline Leg Press - sled plus bodyweight

49 reps before resting, then 25, 26 reps to make the century.

LOL - funny that - can't imagine why 91kg might be towing you around a little!!??? :-s

Nice work on the front squats too! :clap:

[marky65]

Posted by Flamer

LOL - funny that - can't imagine why 91kg might be towing you around a little!!???

Unless TFB has lost more weight and he is not letting on :shock:

[teamfatboy]

Nope, sadly there's a little more weight than 91kg on my end of the seated row - but not as much as there was at Xmas \:D/

It was more "if I need two hands for the v-grip, what do I hold onto the bench with?" :shock: :roll: :grin:

Give me a couple more months and we'll reach equilibrium.

[marky65]

Seeing we have similar goals we should have a bit of a comp to get to 90kg if your keen.

I am always up for the challenge and might give a bit of a boost to our workouts.

I am still 8-10kg away depending on the time of day I weigh myself.

posted by TFB

what do I hold onto the bench with?"

You could wrap your legs round it!!! :grin: :pfft:

[gazza]

Seeing we have similar goals we should have a bit of a comp to get to 90kg if your keen.

I am always up for the challenge and might give a bit of a boost to our workouts.

I am still 8-10kg away depending on the time of day I weigh myself.

posted by TFB

what do I hold onto the bench with?"

You could wrap your legs round it!!! :grin: :pfft:

LOL i'm trying to get to 90kg as well but from the other end of the scale :pfft:

[teamfatboy]

Gazza, you can have some of my excess - pure high-grade mainland lard, built on a foundation of too many years of Speights, Wilsons and Cadburys' finest products.

As for Marky65's challenge, now THAT might get me motivated :oops: :pale: :grin:

I was kinda grizzling to myself a few days back - I'd have liked to go Classic class for competition, but my lean muscle mass is already over the height allowance...reckon it's cos I got heavy bones :shock: :doh:

[gazza]

hahahaha thanks TFB but i'm putting on my fair share of the wobbly bits ATM

[startinfromscratch]

hahahaha thanks TFB but i'm putting on my fair share of the wobbly bits ATM

join the club! :grin:

[teamfatboy]

Thursday 19th....

Got hit by a bus called PT

Deadlifts 6x6

[warm-up 2x 12x 50kg] 90kg 90kg 100kg 100 100 100kg...

Normally do sumos, but PT noticed flaws in form caused by tight adductors so had me switch to regular stance...paid the price with weights lighter than usual. Still just as stuffed at the end of it :oops:

CG SM Press 3x 12

All three sets at 40kg, nice pauses at bottom of range

Bentover SM Row 3x12

First set 40kg no worries..then 60kg, too big a jump, 50kg for final set.

Now, pretty much toasted from head to toe! Ah well, every day in some little way, I'm getting leaner and leaner!

[biggurl27]

I'm getting leaner and leaner!

Good shit :clap:

[poos_n_wees]

:ditto:

There's no motivation like seeing the positive changes with your body :clap:

[runveerun]

Leaner and leaner huh? Time to post updated photos yet?? Well done!!! :clap:

[teamfatboy]

Nah, maybe not yet...there's "Lean" and there's leaner :oops:

but if they run that on-line comp again, maybe.

[marky65]

The 90kg challenge is still open there if you're keen TFB.

Be a great motivator \:D/

[runveerun]

Nah, maybe not yet...there's "Lean" and there's leaner :oops:

but if they run that on-line comp again, maybe.

yep whens that gonna start up again wasn't it May last year? So maybe the same time this year? It would be great, I feel I need a goal too, just floundering around at the moment.

[teamfatboy]

The 90kg challenge is still open there if you're keen TFB.

Be a great motivator \:D/

Fo' real! Just weighed in tho..at 105kg :oops: That didn't change in four weeks, but Lean Muscle Mass did move upwards. On current LMM if I got to 90kg, I'd be 8% bf...which I suppose is where I have to be for a comp.

By when?

[teamfatboy]

Nah, maybe not yet...there's "Lean" and there's leaner :oops:

but if they run that on-line comp again, maybe.

yep whens that gonna start up again wasn't it May last year? So maybe the same time this year? It would be great, I feel I need a goal too, just floundering around at the moment.

I think Marky65 just gave me my goal :shifty: but at least the pics would end up being better than last years :grin:

[teamfatboy]

Saturday 21st March

Did some cardio - Powerfit at Exodus. Ritzy gym, flash seats in the changing rooms and all!

The class KICKED MY ASS...but that's ok, that's a good 850cal burned!

[becbec]

Nah, maybe not yet...there's "Lean" and there's leaner :oops:

but if they run that on-line comp again, maybe.

yep whens that gonna start up again wasn't it May last year? So maybe the same time this year? It would be great, I feel I need a goal too, just floundering around at the moment.

I think Marky65 just gave me my goal :shifty: but at least the pics would end up being better than last years :grin:

yeah, i'd be keen for a competition!

something more to aim towards

what is your bf% at the moment tfb?

[teamfatboy]

yeah, i'd be keen for a competition!

something more to aim towards

what is your bf% at the moment tfb?

Sadly, it's still hovering around 20%...but that's possibly slightly subjective....'cos of the 4-point skinfold sites. I seem to be skinnying-down from the extremities - calfs, shoulders, just not bicep/tricep, sub-scap and hipbone measuring points.

Like the old ad on th TV used to go "It may not happen overnight, but it will happen"

[runveerun]

yeah, i'd be keen for a competition!

something more to aim towards

what is your bf% at the moment tfb?

Sadly, it's still hovering around 20%...but that's possibly slightly subjective....'cos of the 4-point skinfold sites. I seem to be skinnying-down from the extremities - calfs, shoulders, just not bicep/tricep, sub-scap and hipbone measuring points.

Like the old ad on th TV used to go "It may not happen overnight, but it will happen"

Ah me too I can't seem to get below 20% my mind boggles to what I must do to get to 15% :shock:

[Flamer]

yeah, i'd be keen for a competition!

something more to aim towards

what is your bf% at the moment tfb?

Sadly, it's still hovering around 20%...but that's possibly slightly subjective....'cos of the 4-point skinfold sites. I seem to be skinnying-down from the extremities - calfs, shoulders, just not bicep/tricep, sub-scap and hipbone measuring points.

Like the old ad on th TV used to go "It may not happen overnight, but it will happen"

Ah me too I can't seem to get below 20% my mind boggles to what I must do to get to 15% :shock:

Start "enjoying" egg whites, boiled chick, steamed fish, broccoli, beans and protein powder!! ENJOY! :grin: And I mean just those.

[teamfatboy]

You mean there's food besides egg whites, chicken, tuna and veggies :shock: :sad:

Yep - what's actually missing at the moment is cardio, it's been dialled waaaaaaaaaay back, but I'll be adding it back in shortly. Just servicing the bike before I put it back on the windtrainer; charging my MP3 player and ripping stuff furiously so's i don't get bored.

[Small]

Sadly, it's still hovering around 20%...but that's possibly slightly subjective....'cos of the 4-point skinfold sites. I seem to be skinnying-down from the extremities - calfs, shoulders, just not bicep/tricep, sub-scap and hipbone measuring points.

Like the old ad on th TV used to go "It may not happen overnight, but it will happen"

Ah me too I can't seem to get below 20% my mind boggles to what I must do to get to 15% :shock:

Start "enjoying" egg whites, boiled chick, steamed fish, broccoli, beans and protein powder!! ENJOY! :grin: And I mean just those.

and fall in love with hour long cardios daily and grueling depleted workouts!! yay!

[teamfatboy]

and fall in love with hour long cardios daily and grueling depleted workouts!! yay!

Yep, tragic guy that I am, I'm kinda looking forward to that!

So, when are YOU going to post some more lifts... :naughty: