Finishing 2010 with volume

[teamfatboy]

The 7k route goes 'round the bays and finished up in Kilbirnie Park by the Zephyrometer/wind needle thingy in Kilbirnie... the route crosses Cobham Drive (the road to the airport) at the lights, goes down beside the park and turns in at the southern end. The Half Marathon goes on around Evans Bay to Scorching Bay before turning and coming back to Kilbirnie Park.

The run starts at 9:20, the fast guys in the 7k will be done and dusted about 20-25 mins later, the rest of us....

[runveerun]

The 7k route goes 'round the bays and finished up in Kilbirnie Park by the Zephyrometer/wind needle thingy in Kilbirnie... the route crosses Cobham Drive (the road to the airport) at the lights, goes down beside the park and turns in at the southern end. The Half Marathon goes on around Evans Bay to Scorching Bay before turning and coming back to Kilbirnie Park.

The run starts at 9:20, the fast guys in the 7k will be done and dusted about 20-25 mins later, the rest of us....

Yeh it would take me about double that time at the moment! I might come down to the start, it would be weird seeing a race start and not being in it!

[teamfatboy]

We don't want to inflict emotional trauma or flashbacks.... there will be other races and other competitions...

Have a look at the Scorching Duathlons, for instance...this winter series is quite good fun :nod:

But in the meantime, on with the "iron"-ing :jive:

[runveerun]

We don't want to inflict emotional trauma or flashbacks.... there will be other races and other competitions...

Have a look at the Scorching Duathlons, for instance...this winter series is quite good fun :nod:

But in the meantime, on with the "iron"-ing :jive:

OMG that look way cool! I did a duathlon a couple of years ago, I was LAST. I've never been last before OR SINCE! You always think 'oh there will be a old granny or some diabled person that will be behind me'

The old lady and the disabled person were IN FRONT of me. I had to find the wardens at the end to tell them I had finished as everybody had packed up and gone home! :shock:

[teamfatboy]

The Scorching crew run a really great event, well organised, fun atmosphere, three different course-length options (needless to say I picked the short-run option!).

The only drawback I found was the last one I did, had nothing to do with the actual event itself. I got pinged by a mufti car on the way to the race. I mean, who sends mufti cars out at 8am on a Sunday :roll:

[teamfatboy]

Monday 15 Feb

SLDLS - [warm-up 2x 10x 60] 7x4 120 120 125 125 130 130 130 (10 kg PB )

DB Bench 7x4 25s, 30s, 30s, 35s, 35s. So far, so good. The last two sets of four were supposed to be with a pair of 38s. The first set wasn't four reps, so much as 2 sets of 2 with 30s rests.. The last set of reps with the 38s was 2 good reps, but I couldn't catch the dumbbells on the lower for rep #3, dumped them. Next time, for sure

Upright Row 7x4 - all with 35 kg bb, working on form and "pulling back" at top of lift to tweak the rear delts.

Bench Knee Raises 3x 15...

[teamfatboy]

Tuesday 16th Feb

Supposed to be a rest day, but I was in the gym to see the physio, so it'd be rude not to lift something, right? :nod: :grin:

Random db curls 3x12 with 12s, 15s, 15s

Tricep DB overhead Extn (French Press) 3x12 with 25, 30, 35

T-Bar press downs 3x12 with 30kg

and then, this evening, I thought I'd better make sure leggies can answer the phone when I do the Round the Bays this coming Sunday... so some intervals on the treadmill, pace from glacial to barely moving to almost moving. But I was happy enough that I'll get around before the sun goes down :shifty: :^o

Finished with some nice deep inclined leg press, 3x 10 at 280 kg. Sorted!

[teamfatboy]

Wednesday 17th Feb

BB Box Squats 7x4 [warm-up 2x 10x 60 kg] 100, 100, 110, 110, 110, 120 by one rep, two reps, one rep.. then on the first rep of the second set, got stuck 'in the hole' for a minute before the HTFU kicked in and I could re-start, finished with a final set at 110 kg. Those are rather tricky :shock:

BB Overhead Press 7x4 30, 30, 35, 35, 35, 40, 40 - split stance and better form meant the weights weren't too ambitious...

DB Single-Sided Row 7x4 35, 40, 40, 45, 45, 51, 51.

SB Crunches 3x 25. All done... just as well, today's wedding anniversary so going to the gym after work would result in a crunchy feeling on the back of my skull.....

[drizzt]

Nice work on the Box squats :nod: What box/bench are you using at Bworks? They have a couple of really good ones IMHO for box squatting.

[Grover]

good stuff

your gym has 51kg? DB, odd size

today's wedding anniversary - how many years?

Where u going for dinner?

[teamfatboy]

Nice work on the Box squats :nod: What box/bench are you using at Bworks? They have a couple of really good ones IMHO for box squatting.

I was just using a regular bench, that gets me to more-or-less parallel, on account of having stumpy lil legs :nod: The wooden ones are good, but long-side on they're too tall, and I cbf hunting down one that wouldn't have had me ATG, I wasn't feeling that brave!

good stuff

your gym has 51kg? DB, odd size

today's wedding anniversary - how many years?

Where u going for dinner?

Yep, 51s... I blame Swedish rounding, but they're made up from 10x 5kg plates and a 1kg handle... dunno why, the 40s are eight plates and they're not called 41s...

21 years - and the fridge is the destination for dinner... because it's the missus' birthday at the weekend.... Feb is a busy month...

[Grover]

:clap:

congrats

[Chillicat]

Wow, 21 years! Big congrats!

[teamfatboy]

Missus didn't get the memo... last year, I said "20 years is motorcycles". (never mind silver or glod or diamonds or whatever)

Sure 'nuff, I got two bikes (but only cufflink sized :grin:) so I tried again.. Nope... there's always next year!

[Grover]

I have told my kids that they have to buy me a harley for putting them thru school!

Time will tell, 1 is in yr 12 other in yr 7 so have a bit of a wait!

[Specter]

good stuff

your gym has 51kg? DB, odd size

today's wedding anniversary - how many years?

Where u going for dinner?

lol..I miss those 51kg dumbells..had to usually fight over those to get to use them... :pfft:

[steak]

Congrats mate :nod:

Nice work on the box squats....you learn to love them. :twisted:

[teamfatboy]

Nice work on the box squats....you learn to love them. :twisted:

I can see how that would work... Sitting there in the power rack with the bar on my back, trying to work out if I can dump the bar without any body noticing :oops:

Only problem is, the big American doing 180kg deads in the next rack might hear something :doh:

So I find the last shreds of HTFU and drive it up, saving my dignity for another day!

Yet another new trick in the box \:D/

[teamfatboy]

Thursday 18th Feb

Morning Cardio - 40m of HIIT on the bike/wind-trainer.

2m warm-up

10 reps of 30s 'on'/ 30s off

90s recovery

10 reps of 45s 'on'/ 30s off

90s recovery

10 reps of 60s 'on'/ 30s off

90s cool-down

Legs felt flat this morning, not really firing, took a while to get in the groove, but still able to max out at over 55kph wheel-speed. 520 cals, down a bit.

Expecting a brutal chest w/o with PT tonight...

[teamfatboy]

Thursday 18th Feb

Expecting a brutal chest w/o with PT tonight...

...and I got it.

This was a "bonus" work-out, outside of the normal plan, which will resume tomorrow... Being naturally optimistic, I said "Come up with a 'Kick the Crap Out Of TFB" workout... and I was not disappointed.

Incline BB press superset with press-ups: 3 sets of 12-15 reps each

Flat SM Press superset with press-ups: 3 sets of 10-12 reps each

Pec Dec superset with (you guessed it) press-ups 3 sets of 10-12 reps.

Despite my best intentions, far too many of the press-ups were short-lever... left absolutely hammered, thank goodness for power steering and quiet backroads!

So, the KTSOOT workout will likely be a regular feature in my endless mission to burn calories :shifty: :grin:

[Chillicat]

:shock: Bloody hell, that's intense!

[teamfatboy]

:shock: Bloody hell, that's intense!

Uh-huh!

[That being about the limits of my eloquence as I shuffled away...why ARE car keys so damned heavy, anyway! :grin:]

[becbec]

He's a machine :grin: !

[Grover]

Hows the chest today?

[drizzt]

Only problem is, the big American doing 180kg deads in the next rack might hear something :doh:

Heh, I think I know the guy you're talking about, he looks like he's been training hard lately :nod: Friendly chap!

Nice stuff on the chest workout too, funny how something as simple as Push ups done over and over again can break you down, huh :pfft: