Finishing 2010 with volume

[teamfatboy]

Hows the chest today?

I sent it to Casualty about an hour ago :grin:

Actually, last night it was the DOMS from the box squats that was killing me... I am convinced there's a finite amount of pain goes with training, and all I do is move it around!

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:

Yep - simple things, done right, will deliver the goods. But I asked for a kick-ass workout, and got exactly what I asked for. More of that will help me to my goals!

[Grover]

I should not have laughed at you!

Today got to gym, note from my PT , can't make it but have arranged another PT.

Heavy workout with exercises not normally done has fried a few muscles.

He promised/threatened that tonight my body will be so sore!

You have my sympathy TFB

[teamfatboy]

I should not have laughed at you!

Today got to gym, note from my PT , can't make it but have arranged another PT.

Heavy workout with exercises not normally done has fried a few muscles.

He promised/threatened that tonight my body will be so sore!

You have my sympathy TFB

's ok, I'm not worried... if I asked PT to kill me and then survived the work-out then it would have been my fault for not going hard-out :grin:

Friday 19 Feb

BB Deadlifts [warm-up 2x 12x 60] 6x6 - 100, 100, 120, 120, 120, 120 - happy with that, back is definitely better after the physio. Should be able to start picking up the load soon!

CG Bench press 3x12 35, 40, 40. Done right, these really are a triceps-fryer, eh!

Negative Chins 3x6... aimed to follow instructions, so swapped out te evil assisted chins for negatives. Once I taught myself how to "catch" myself at the top-of-motion, managed to hold for 1-2s, then lower 2-3s... will get better and aim to build to 3x12 negatives, and build to real chins!

[Chillicat]

CG Bench press 3x12 35, 40, 40. Done right, these really are a triceps-fryer, eh!

Yep, they sure are! I did some yesterday and am feeling the pain today.

[autechre]

Negative Chins 3x6... aimed to follow instructions, so swapped out te evil assisted chins for negatives.

Excellent work sir! :salute:

Keep it up and you'll be "real" chinning in no time :grin:

[drizzt]

Negative Chins 3x6... aimed to follow instructions, so swapped out te evil assisted chins for negatives. Once I taught myself how to "catch" myself at the top-of-motion, managed to hold for 1-2s, then lower 2-3s... will get better and aim to build to 3x12 negatives, and build to real chins!

Awesome effort mate, I reckon you'll be surprised at how quick you get better at these :nod:

[teamfatboy]

Thanks guys

Saturday 20th February

Early morning cardio...HIIT on the windtrainer:

2m warm-up

10 reps of 30s on/ 30s off

1m recovery

10 reps of 45s on/ 30s off

1m recovery

10 reps of 60s on/ 30s off

1m recovery

2m30 of 30s increments 50, 55, 60, 55, 50 kph wheelspeed.

600 cals, max hr 87%.

Todays weights will be chainsaw/ loppers/ whiteywood/ old man's beard/ lancewood and other sundry gardening stuff...

[Grover]

Sounds like you are getting a double cardio workout today.

You must have a fair sized garden the amount of work you do in it?

[teamfatboy]

Not really, it's just mostly trees, and with the amount of rain we've had it's been growing. Well, that and the fact that I don't like gardening so when I get stuck in, it's big chunks rather than little bits every weekend :grin:

Big cardio's tomorrow, Round The Bays Fun run - only 7 km but cardio and I have only just renewed our acquaintance :roll: so it'll be "interesting"

[teamfatboy]

Sunday 21 Feb.

Cardio - the Round the Bays. What a cracker day for it, a gentle cooling breeze which was a tailwind for most of the way (altho the Half Marathoners didn't get so lucky, the course had them running into it for a good 5km), sunny but not too hot.

Very well organised event, superb staff, road closures, the whole shebang is well done.

Happy with my time too.... no slower than last year, which considering how little dedicated cardio I've done over the past few months, was a good result.

[Grover]

good stuff

and your time was????????????

[teamfatboy]

By my watch, slipped under the 48m mark.

Sicko that I am, I'm actually looking forward to the Harbour Capital 10k in June... I've never bust the 1 hour mark for the 10k, and this could be the year. I should be considerably lighter, and stronger, than the last time, if my powerbuilding training goes according to plan :pray:

[Grover]

should be considerably lighter, and stronger, than the last time, if my powerbuilding training goes according to plan

Bit of a contradiction you don't think?

Most power lifters are heavy little suckers!

Get the drift of what you are saying though.That wind trainer is going to get a hammering this year!

[teamfatboy]

yeah, on re-reading it, it does sound contradictory... but here's what I meant:

A) lighter - shedding bf, loads and loads of it; and

B) stronger - I'm still determined that I will make some meaningful gains in PB this year. If that means more lean muscle mass, well... I don't have a problem with that.

And yes, there's a load more cardio in my future.... which I figure I may as well use for a purpose :nod:

[poos_n_wees]

Sicko that I am, I'm actually looking forward to the Harbour Capital 10k in June... I've never bust the 1 hour mark for the 10k, and this could be the year. I should be considerably lighter, and stronger, than the last time, if my powerbuilding training goes according to plan :pray:

Go you! \:D/

Workouts looking solid as always TFB :salute:

[teamfatboy]

Thanks PnW - always nice to hear from you :nod:

[teamfatboy]

Monday 22 Feb

BB Box Squats [warm-up 2x 12x 60 kg] 100, 102.5, 102.5, 110, 110, 115 PB, 117.5 PB

BB Standing Overhead Press 7x 4 40, 40, 40, 40, 42.5, 42.5, 45

Seated ISO Row (single sided) 7x 4 40, 50, 50, 60, 60, 65, 65 kg per side.

Happy with the box squats (done using a regular bench), felt good and strong after the 110s, the set of 115s was ok, so I tried 117.5 and the reps were clean.

The BB overhead press, started heavier than last week, but paying attention to form meant I couldn't quite stretch to the 50s... next week.

The ISO rows were quite good, managed passable 1s holds at the top of ROM on the 65s. Strictly speaking the plan called for DB rows, but I wasn't up for wrestling for bench space...

[autechre]

Saturday 20th February

Early morning cardio...HIIT on the windtrainer:

Cardio - the Round the Bays.

Wow .. a busy weekend, gardening excluded. Nice work :clap:

Sounds like they had a great turnout for the RTB.

[runveerun]

By my watch, slipped under the 48m mark.

Sicko that I am, I'm actually looking forward to the Harbour Capital 10k in June... I've never bust the 1 hour mark for the 10k, and this could be the year. I should be considerably lighter, and stronger, than the last time, if my powerbuilding training goes according to plan :pray:

WELL DONE! That's a fantastic time! You should be proud! :grin: Congrats on the 21 years wedding anniversary that's a great achievement too! :clap: :clap: I knew you'd do well in the run :nod:

[rose]

By my watch, slipped under the 48m mark.

Sicko that I am, I'm actually looking forward to the Harbour Capital 10k in June... I've never bust the 1 hour mark for the 10k, and this could be the year. I should be considerably lighter, and stronger, than the last time, if my powerbuilding training goes according to plan :pray:

WELL DONE! That's a fantastic time! You should be proud! :grin: Congrats on the 21 years wedding anniversary that's a great achievement too! :clap: :clap: I knew you'd do well in the run :nod:

+1. Nice work and congrats all round Mr Potato-potato-potato 8)

[teamfatboy]

+1. Nice work and congrats all round Mr Potato-potato-potato 8)

I never did work out whether Harley managed to use a vegetable to describe th noise a V-rod makes... but potato-potato-potato ain't it

I wouldn't normally look at tractors like that, but saw an XR1200 the other day....now, maybe I could live with one of those.

Moving right along, thanks Rose n Vee

Incidentally, doesn't that sound kinda like a drink that should have a little umbrella in it..., in some pastel-decor wine bar. I'll have a Rose and Vee, shaken, not stirred :grin:

[runveerun]

Moving right along, thanks Rose n Vee

Incidentally, doesn't that sound kinda like a drink that should have a little umbrella in it..., in some pastel-decor wine bar. I'll have a Rose and Vee, shaken, not stirred :grin:

No! More like some sort of hardcore spirit that you have to whisper to the bar tender to avoid the gasps from the patrons :grin: Oh and it comes with an seatbelt and an umbrella :grin:

[teamfatboy]

Hardcore spirit - now that truly does sum up the ingredients in a "Rose and Vee"...

Kinda like a Cask Strength Laphroaig, ie "Emphatic, full bodied and utterly unforgettable" :grin:

[teamfatboy]

Wednesday 24 Feb

BB front squats [warm-up 2x 12x 40kg] 7x4: 70, 75, 75, 77.5, 77.5, 80, 82.5 kg PB

Seated DB Press 7x 4: 17, 17, 17, 20 PB, 20, 22 PB, 22

Seated CG Row [cable] 7x4: 77, 84, 84, 91, 91, 98, 98.

Was having a very good day today, must have got the nutrition and creatine timing right for once, and definitely noticed the effects of the physio. After the warm-up, front squats felt good at 70, so straight to previous PB, two sets there and there was room to improve, so up to 77.5, two sets, then one each at 80 and 82.5. Happy with that - if I can keep improving slowly I should hit bw coming down as lifts go up

Same on seated db press - last time it was seven straight sets with the 17s, but today they were flying up, so after a few sets of those it was on to the 20s, and then 22's before I started to wilt.

And on the seated cable row, I didn't have a previous PB, but was mindful of the fact that it's always easier doing single-sided than both-sides-at-once. The 98s were a test, a bit manky (grips not quite touching abs) but a good benchmark for improving in future.

Results have got to be in large part down to physio... the in-house physio in Thorndon really knows her stuff and has been very good about diagnosis and treatment. Can heartily recommend her :nod:

[teamfatboy]

Thurs 25th Feb

Following advice from PMan, DoctorRose and others, I upped the ante on the pre-breakfast HIIT.

0500 - coffee and aspirin

0505 - HIIT

2m warm-up

10x 30s on, 30s off, where "on" equals absolutely balls-out, over 60 kph wheelspeed (up 20% on previous goals)

2m recovery

10x 45s on, 30s off, same goal... nothing left in the tank but rust....

2m recovery.

There should have been a third set of 10 reps, but I had a 7am meeting.

The last set of ten was an absolute struggle, no doubt that it was a 9.5-10 out of 10 on the RPE scale. Legs on fire, lungs ablaze - thank goodness the dial on my MP3 player goes up to 11, to drown out my whimpering :shock: :roll: