Finishing 2010 with volume

[teamfatboy]

So, it's 2010. 2009 was a lesson in expecting the unexpected - so this year things will get done a little differently!

After all, tis written in my "Big Book of Cliches" that those who don't learn from history are doomed to repeat it.

Looking back, I think I made some gains but CBF paging back thru the journal. Instead - some goals, including "to avoid repeating last year's mistakes".

Among the ones worth putting down:

• Push Bench to over 90, Squat and Dead to 180 or better by Xmas '10.
  Front Squat Bodyweight for reps - should do this one as BW trending down meets Lifts trending upwards.
  Sets of ten unaided WG chins.

There are probably others - including a Half Marathon as part of my cardio, in July - but I can't find the random jottings. Besides, I'm fairly sure one of them was "Say less" :nod:

Is competing still on the cards - maybe, but I'm being more realistic. I have a deadline in '11 which I WILL achieve, so if it means waving-off on a comp in '10, that's fine.

[GreekAdonis]

First of all, good work on keeping a journal for a whole year. Did you get most of your goals?

Bring on 2010! Bigger and badder! :clap:

[teamfatboy]

Nah, I had naive thoughts of competing but that never happened.

So the goals I've picked are, for the most part, reachable - the lifts require a 10% improvement, which I think I can do.

[bigdogbob]

Good luck for 2010 TFB, onwards and upwards,cept the bodyweight of course :pfft:

How many wide grip chins can you do at the mo?

[rose]

Far out the Electra, Street and Road Glides are all ugly a hell. Fat Boy all the way.

Mistakes aren't all bad. They're just feedback hey 8)

[teamfatboy]

How many wide grip chins can you do at the mo?

Good ones? Two or three if I hit them first in a w/o :oops:

Far out the Electra, Street and Road Glides are all ugly a hell. Fat Boy all the way.

Mistakes aren't all bad. They're just feedback hey 8)

I borrowed my brother's tractor (actually an '05 Suzuki M50, it just sounds like a tractor) yesterday - good fun with the flat bars, but dragging your heels going 'round corners takes some getting used to :grin:

The measure of 2010 will be if I learn from the feedback :nod:

[teamfatboy]

Monday 4 Jan

Back-arms

Deadlifts [warm-up 15x 60kg] 10x 100, 8x 120, failed at 130, 2x 6x 100. Lower back just not a happy unit at the moment, time for physio.

CG ISO Seated Row 10x 40 e/s, 8x 50, 6x 60, 12x 40 done single-sided

T-bar Row 12x 30, 10x 40, 8x 45, 6x 50, 12x 40

French Press [warm-up 12x 20] 10x 25, 8x 30, 6x 35, 12x 25

SM CG Press 10x 40, 8x 45, 6x 50, 12x 40

Low-pulley curls 10x 40, 8x 50, 6x 60, 12x 40

Machine Preachers 10x 30, 8x 40, 6x 50, 12x 30

Goal for the year starting to take shape... but has to include getting rid of the niggle in the back :madman: and other minor niggles....

Gym was busy tho - new years' bunnies, or folks getting their workout in early before going back to work tomorrow, or before they go enjoy a fabulous Wellington day

[steak]

Get that back sorted pal and you'll be charging 8)

[Chillicat]

Gym was busy tho - new years' bunnies, or folks getting their workout in early before going back to work tomorrow, or before they go enjoy a fabulous Wellington day

Yeah J'ville was packed too, busiest I've ever seen it. Guess the shorter hours are also a contributing factor. But I expect Jan to be fairly hellish with the new years resolution types who come for the first month of the year. Tends to get better by Feb!!

[drizzt]

I was there this morning until about noon too for my first session of the new year, and yeah definitely packed! All of the cardio equipment barring a couple of bikes were taken when I walked up :shock:

Looking forward to following your progress mate 8) Get the back sorted too! (I got a lower back twinge doing squats today, first session back! :? )

[teamfatboy]

Tuesday 5 Jan

Chest-shoulders

Flat BB Press [warm-ups 20x bar, 15x 40] 5x 60, 5x 70, 5x 75, 5x 80, 5x 80

Incline Flies 10x 20s, 8x 22s, 6x 25s, 12x 20s

HS ISO Press 5x 10x 20 kg e/s

Seated DB Press 10x 15s, 8x 17s, 6x 20s, 12x 15s

Side Raise 10x 7s, 8x 8s, 6x 10s, 12x 7s

Rear Flies 10x 7s, 8x 8s, 6x 10s, 12x 7s

BB Shrugs 50-rep dropset 160 kg (5), 150 (5), 140 (5), 130 (7), 120 (8), 110 (10), 100 (10).

Cardio - 40 min elliptical, Hill setting - 652 cals (or 500 by my Polar HRM).

Gym was emptier today, folks going back to work I expect.

[bar-belle]

Tuesday 5 Jan

Gym was emptier today, folks going back to work I expect.

Much better when the gym empties out :nod: Ours has been really busy too and with a lack of fans and ventilation has been a sauna.

Hey good on ya for setting some goals for the coming year. Awesome stuff

[teamfatboy]

Weds 6th Jan

Legs

BB Squats [warm-up/stretch 20x bar, 15x 60kg] 10x 100, 8x 120, 6x 140, 12x 100 - but if I'm honest, the 140 was two sets of three. At least the ROM was OK :nod:

Incline Leg Press 10x 280, 8x 320, 6x 340, 6x 360 PB, 12x 280

Seated Leg Extn Stack Machine 5x 10x 70 kg

HS Leg Curl 10x 40, 8x 50, 6x 60, 12x 40

DB SLDLs 10x 35 kg e/s, 8x 45, couple of 2x 55 kg e/s but wasn't comfortable, 12x 38 kg e/s

Calves on seated press stack 10x 161 kg, 8x 170 kg, 6x 179 kg, 12x 161 kg

Cardio - 40 min elliptical, hill programme, 642 cals :madman: 8 whole cals down - but there was a PB in the weights session so that makes up for it! :grin:

[steak]

Hows the back?

[teamfatboy]

Right QL (at least, that's where it feels like the prob is) wasn't entirely happy during the stifflegs, had to really concentrate to stop rounding out, and pick up the heavier dbs both at the same time to avoid twisting... time for the Emulgel and anti-inflams, methinks.

And I got the name of a good physio so might see if I can get some help...

Of course, taking a trailer load to the landfill may not have helped :grin:

[steak]

bugger :evil:

landfill Good luck mate

[teamfatboy]

It'll come right, no doubt about it, once I see the professionals. Had the quack take a look at it last month, there's no skeletal issues/ discs or anything, it's just soft-tissue needing some TLC.

[runveerun]

6x 360 PB, , 642 cals :madman: 8 whole cals down - but there was a PB in the weights session so that makes up for it! :grin:

Yes it does, you may pass go and collect $200 :grin: :clap:

[teamfatboy]

Thursday 7 Jan

Arms n back

Incline DB Curls [warm-up 12x 12s] 10x 15s, 8x 17x, 6x 20s, 12x 15s

Machine Preachers 10x 25 kg, 8x 30 kg, 6x 35 kg, 12x 25 kg

DB French Press 10x 25 kg, 8x 30 kg, 6x 35 kg, 12x 25 kg

SM CG Press 10x 40 kg, 8x 50 kg, 6x 60 kg, 12x 40 kg

BB Deadlifts 10x 50kg, 8x 70 kg, 6x 90 kg, 12x 50 kg (lighter weight to get the form right n not munt my back

Seated WG Row 8x 40 kg, 6x 50 kg, 6x 60 kg

Bentover BB Row 5x 10x 50 kg

Cardio - 40 min elliptical, hill programme, 660 cals according to the machine, 560 according to Polar.

[Chillicat]

660 cals according to the machine, 560 according to Polar.

It's amazing the difference - I always knew the machines were telling me lies, but not to that extent! I almost bought a Polar the other day at Rebel since they were 40% off - but I stood around at Lower Hutt where the Polars were for a good 5 mins looking very much like I was interested in buying one and would like someone to help me, but to no avail. So I decided to save myself a couple of hundred bucks and didn't bother. Maybe next time there's a sale!

[Grover]

Good stuff TFB

Goals look like they are attainable .

Def sort back as no fun

[Big john]

Good strong back workout mate....keep it up :nod:

[teamfatboy]

Sunday 10 Jan

Quick shoulder work-out...

ISO Press 10x 20 kg e/s, 8x 30, 6x 40, 12x 20

Upright Row 10x 30 kg, 8x 40, 6x 50, 12x 30

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

Rear flies 10x 7s, 8x 8s, 6x 10s, 12x 7s

BB Shrugs 30-rep dropset - 140 (5), 120 (8), 100 (17).

Not enough for a mallowpuff, but it'd do.

[steak]

dropset sounds mean - trapzillas FTW :grin:

[teamfatboy]

Monday 11 Jan

Chest-triceps

Flat BB Press [warm-up 20x bar, 15x 40 kg] 5x 60, 5x 70, 5x 75, 5x 80, 5x 80

Incline Flies [warm-up 12x 17s] 10x 20s, 8x 22s, 6x 25s, 12x 20s

Pec Dec 5x 10 - 35, 35, 42, 42, 49

CG Press 10x 32.5 kg, 8x 37.5 kg, 6x 42.5 kg, 12x 32.5 kg

French Press 10x 23 kg, 8x 28 kg, 6x 33 kg, 12x 23 kg

Paid attention to form today, esp with incline-fly and the two triceps moves. Ears pinned to elbows for the French Press - does mean I can't hear myself whimpering :grin:

24 hour break now - on a plane (or two). Airline food - one of life's great oxymorons.