Finishing 2010 with volume

[teamfatboy]

Fanks sir :salute:

Good to see you again, you have changed somewhat since the last time I saw you too, it's good to see your progress!

KUTGW! :grin:

Thanks Vee I'll give you that money later :pfft:

[teamfatboy]

Tuesday 01 June

SLDLs 7x4 [warm-up 2x 10x 60] 110 110 130 130 150 160 170 for one, 165 for two, and back to 160 for four.

DB Bench press 7x4 30, 30, 35, 35, 38, 40 (loooong break) 40 kg/ side

WG Upright Row 7x4 30, 35, 35, 35, 40, 40, 40.

Kinda happy with the stiff-legs, the 160s were ok, and if I hadn't over-reached by going for 170, I'd probably have made a clean set of four at 165. But progress is progress...

[runveerun]

Thanks Vee I'll give you that money later :pfft:

I take all major credit cards.

:pfft:

[bar-belle]

Tuesday 01 June

SLDLs 7x4 [warm-up 2x 10x 60] 110 110 130 130 150 160 170 for one, 165 for two, and back to 160 for four.

Kinda happy with the stiff-legs, the 160s were ok, and if I hadn't over-reached by going for 170, I'd probably have made a clean set of four at 165. But progress is progress...

Wow that is awesome work TFB and :clap:Big ups on your incline leg press a few days back

[teamfatboy]

Wednesday 2 June

Cardio - Fight-Do at Exodus. Only 800 cals, but the class felt short... if it wasn't getting late when it finished I'd have jumped on the bike to top it up... OMG, I'm turning into a cardio-monkey.

Still, tomorrow's a strength day - squats, o'head press and DB rows

[Chillicat]

OMG, I'm turning into a cardio-monkey.

You'll be doing Zumba next

I shouldn't laugh - got a 'free Zumba pass' for CF in the post today...am tempted to have a go and see what all the fuss is about

[teamfatboy]

Wash your mouth out :pfft:

I am going to talk to Carl or Dustin about using that waste-of-space boxing ring for some sparring when I need to 'get my nasty on' and really whack something, tho...

[teamfatboy]

Thursday 3 June

SM Narrow-stance Squats 7x4 [warm-up 5m bike, 2x 10x 60 kg] 100 100 120 120 130 140 150 kg - call that a PB, I think, for narrow-stance.

Standing Overhead Press 7x4 35 40 40 45 45 50 50 - might have been able to go heavier, but I was using the made-up bbs and cbf moving

DB Single-Sided Row 7x4 [warm-up on 35s] 40s 45s 45s 51s 51s 55s 55s and for laughs a set with the 65...

SB Crunches 3x 30

Stretches, and done

[Chillicat]

150 kg - call that a PB, I think, for narrow-stance.

:clap: Yay for PBs \:D/

[VampireChick]

OMG, I'm turning into a cardio-monkey.

You'll be doing Zumba next

I shouldn't laugh - got a 'free Zumba pass' for CF in the post today...am tempted to have a go and see what all the fuss is about

Haha I know! I can't help but roll my eyes or snigger every time a friend goes "I'm going to Zumba tonight! How awesome am I?"

Yes, you're a real winner.

[Chillicat]

OMG, I'm turning into a cardio-monkey.

You'll be doing Zumba next

I shouldn't laugh - got a 'free Zumba pass' for CF in the post today...am tempted to have a go and see what all the fuss is about

Haha I know! I can't help but roll my eyes or snigger every time a friend goes "I'm going to Zumba tonight! How awesome am I?"

Yes, you're a real winner.

It certainly is the new black

I've got one friend who's loving it, but I'm pleased for her as she's always been overweight and wants to do something about it (hard with full time job and 3 kids) and this is something she really enjoys so is likely to make time for.

[Beef]

good stuff mate. will start watching this journal :nod:

[teamfatboy]

Friday 4 June

Low key kind of a day, decided (since it was sunny-ish) to go for a run around the waterfront. Forgot about the headwind :doh:

Still, got the heart pumping - and it'll make Heavy Day Saturday (TM Vee and Chillicat) better :grin:

[runveerun]

It'll make Heavy Day Saturday (TM Vee and Chillicat) better :grin:

Heavy day FTW! :grin: it's like a not-so-secret club!

[Chillicat]

Enjoy your heavy day - and a well earned rest on the couch afterwards!

[teamfatboy]

Saturday 5 June - that would be "Heavy Day Saturday"... and the following is brought to you with the inspiration and motivation of the Frocktor, Professor Rose and Strong Chilli :nod:

I was down to do deads today anyway, so I decided to try the big lifts for 5x5

[warm-up 5m bike]

BB Squats 5x5 [warm-up 2x 10x 60 kg] 100 120 130 150 160 165kg for two PB, and 170 kg for two singles PB ... had a crack at 175 but it was 'three reds' - barely got legs to 45 degrees before it was clear it wasn't on.

BB Deads 5x5 100 120 140 150 160 165 kg pb all for five reps, then it was on to the lurking monster... 170 kg. First was three reds, second was higher but still not past knees. Drink, and a 'yell at myself' (which hopefully wasn't out loud, it was fairly basic English :oops: :grin: ) and it was on... 170kg - three whites! for an all time PB.

BB Bench 5x5 60 70 75 80 85 for five PB and 90 PB for a single.

SB Crunches, and done!

Now, of course none of this PL reds n whites means anything by actual PL standards, except that I'd call it a good lift, no cardio-monkey half-assed work. The bench, for example, was a good touch and pause, even on the single at 90.

But, given my goal back in January was to hit 180 for squat and deads, 90 for bench, by the end of the year, I'm kinda happy with that... no, wait, who'm I kidding, I'm freakin' ecstatic :nod: :grin: What it means is that if I put my mind to it, I could probably hit those goals to actual PL standards by Xmas, if not rip past them to 200/200/100... :shock:

[runveerun]

Yay for heavy day!! That's AWESOME sir! :salute:

Alot of weight being lifted today! :grin:

[Chillicat]

Little Miss Scatterbrain

But, given my goal back in January was to hit 180 for squat and deads, 90 for bench, by the end of the year, I'm kinda happy with that... no, wait, who'm I kidding, I'm freakin' ecstatic :nod: :grin: What it means is that if I put my mind to it, I could probably hit those goals to actual PL standards by Xmas, if not rip past them to 200/200/100... :shock:

Need a little cheerleader smiley right here \:D/ You should be happy, and yep, you can so do it and exceed it by Xmas :nod: Well done!

[rimma]

Solid weights and PB's TFB, looks like you're well on track to achieve your goals. Nice work!

[atlkiwi]

Nice work on all the whites and new PB's definitely raising the bar for your goals :clap: :grin:

[teamfatboy]

Monday 7 June

Double-up day... since I had the time, I added a second exercise to each muscle group alongside the prescribed work for the day:

BB Front Squats 7x4 60 60 80 80 85 90 95 kg

Incline Leg Press 5x5 280 320 360 400 320 kg

Standing BB O'head Press 7x4 30 35 35 42.5 42.5 45 50 kg

Seated DB Press 7x4 17s 20s 20s 22s 22s 25s 25s

Supported T Bar WG Row 7x4 40 40 45 45 50 50 55 kg

Seated ISO CG Row 5x5 40 50 60 70 80 kg e/s, done single-arm at a time.

SB Crunches 3x 30

Stretches and done.

Happy with the BB fronts, good set at 95 kg - but normally I do these 6x6, so I have a little bit of work to do there. But, the gym's messed with the Incline Leg Press machines! We used to have two similar Hammer Strength units, and one's been replaced with a second-hand-looking Precor unit. The unit they removed was the better of the two - wider foot plate, better grab handles, more robust-looking safeties. Grrr

The back work was on the supported T-bar - the weight hang out abou 50cm away from the T-bar... hard yakka with the extra leverage. Happy with the CG rows tho...

Got caught out on the standing press... grabbed the "forty" pre-made bb from its slot without reading and found it was a 42.5... but pressed it anyways, it just meant the later increments weren't as big, relatively. Probably could have gone a little harder on the seated DB press, but wasn't inclined to risk a 28kg to the top of the head without a spotter... gotta go get me some more HTFU supps :grin:

[steak]

nice work on your "3 lift day" 8)

this entitles you to a Rhodestown breakfast - remember to test the quality of the meal, just rub some on paper. If the paper turns clear its all good mate.

Carry on with SFW :twisted:

[teamfatboy]

Tuesday 8th June

Cardio monkey day... 40 min on the new (or at least new-ish) Precor Total Body Cross thingamajig... 40 min, 600 cals, then 15min treadmill, another 200 cals.

Going to give the training calendar a re-jig so I can have more Heavy Day Saturdays, I think... that was good fun. Mind you, the glute-ham tie-in has an entirely different perspective after those big deep lifts :grin:

[Beef]

those are some solid weights you're smashing around :nod:

[teamfatboy]

Thanks Beef - was just talking to a guy at work who's lifting heavier, he's keen to sort out some training times for the winter, maybe make some real progress.... that 200/200/100 is looking more like the goal I should be aiming for :shock: