Finishing 2010 with volume

[teamfatboy]

Yep, agree - variety is good.

The gym I've got access to this week only has dbs, maxing at 20kg, and a silly stack machine, so I'm going to get REALLY good at using dbs to maximum effect. Sounds like High-reps coming my way! Guess it's kinda like cardio, really.

[teamfatboy]

Monday 15 Nov

Chest

DB Flat Press 5x 12, finishing with 20s

Incline DB Flies 5x12, (16s, 18s, 20s, 18s, 16s)

Press-ups 5x12

Cardio - 20 minutes on the cross-trainer.

Going to have to put my thinking cap on to get a good back workout in - those twentys are gonna get used every which way from Sunday :nod:

[teamfatboy]

Tuesday 16 Nov

Back

Seated CG Cable Row 3x 15 5,6,7 plates on random stack machine

Bentover DB Row 5x 15 16, 18, 20, 18, 16 kgs

Seated WG Cable Row 5x 15 4, 5, 6, 7, 8 plates same stack

Upright DB Row 5x 15 12s, 12s, 12s, 14s, 14s

And done... let's see how back feels after a shift to high-reps, low weight.

Devising a workout for legs... think db lunges are gonna be on the menu, since gym has neither squat rack nor barbells. Again, will push the reps waaay up and see what happens.

[teamfatboy]

Friday 19 Nov

Quick shoulder workout

DB Press 5x 12

Front raise 5x 12

Side raise 5x 12

Reverse fly 5x 12

DB shrugs 5x 20

Didn't make a note of most of the weights, except the shrugs which were with 20 kg dbs, the heaviest the gym had, which wasn't a real workout at 12 reps so I decided to push it to 20 reps/ set, just for laughs.

[Mind you, traps may not be laughing tomorrow :shifty: :grin: ]

[bar-belle]

Oh so you are still away?? You must be looking forward to coming home to train!! And as for your traps they will love it :twisted:

[teamfatboy]

Yep, but I get on the plane tonight - thank goodness!

Saturday 20 November

45 minute run (well, run is perhaps not entirely accurate, but there was some running involved :shifty: :wink: )

Chest

Flat DB Press 5x12

Flat DB Fly 5x12

Press-up 5x12

Incline DB Press 5x12

Incline DB Fly 5x12

And now for breakfast !

Yes, I know the run should have been after the weights, but I reckoned that if I trained chest first, the urge to go for the run would have gone away :grin:

[teamfatboy]

Monday 22 Nov

Got back to Wellington 2:30pm, in the gym 4:00pm

Back

Seated CG Row 5x 12

Single DB Row 5x 12

WG Pulldown 5x 12

ISO Pullover 5x 12

Bentover row 6x 6 for laughs

Done 8)

[teamfatboy]

Wednesday 24 Nov

Chest-shoulders

Incline BB Press 12x 60, 12x 70, 6/6 x 70/60

Flat flies 12x 22s, 12x 25s, 6/6 x 22s/25s

Pec Dec dropset 10x 49, 10x 42, 10x 35

Clean-and-press 12x 25, 12x 30, 6/6 x 30/25

Cable Side raise 12x 15, 12x 15, 6/6 x 20/ 15

Machine rear fly 12x 35, 12x 42, 6/6 x 49/42

Shrugs dropset 10x 130, 10x 120, 10x 100.

Done

PS machine rear fly - burns if done with strict form :oops:

[teamfatboy]

Thursday 25 Nov

Legs

BB Squats 10-8-6-12 100, 120, 130, 100 kg

Incline Leg Press 8-6-6 240, 280, 320 kg

ISO Leg Exten 8-6-6 [ embarrassingly light ]

Lying leg curl 10/15 superset 55/45 kg

SLDL 10/15 superset 80/60 kg

Seated calf raise 10/15 superset 60/40 kg

Just messing around with a programme for a bit of a cut, getting calibrated.

Kinda ticked with the performance of the seated extensions - VM just WASN'T firing at all... so I think I'll talk to a physio mate and see what's going on.

[Viking Power]

Great consistency there TFB keep up the great work haven't being able to follow for a while but will keep a close eye on your training now good work

VP

[teamfatboy]

Great consistency there TFB keep up the great work haven't being able to follow for a while but will keep a close eye on your training now good work

VP

Cheers, VP - gonna probably give MaxOT a run til Xmas, throw in some cardio, and then see what 2011 brings.

Once I dump this stinking cold, that is... haven't been near the gym since Thursday, even took the day off today ;madman:

[teamfatboy]

Wednesday 01 Dec

....and I'm back training, hooray!

Shoulders - just a goof-around, really

Some prehab, incl dislocations.

Seated DB Press 20 reps, 12, 10, and then 4 sets of 6

Standing BB Press to front 20, 12, 12, and 5 sets of 6

Machine Press to rear, three sets of ten-twelve

Raises 3 sets, each 7 sets front/side/rear DB raise

DB Shrugs 3 sets of ten reps

Some cool-down (I must learn the name for these) three exercises, three sets of 15/ side, all done on the cable station.

[teamfatboy]

Spoke too soon, Wednesday night the headcold bit me on the ass bigtime, sickday Thursday, didn't train again 'til today

Monday 06 Dec

Legs

Incline Leg press

200 kg x 20 reps

240 kg x 12 reps

280 kg x 10 reps

320 kg x 8 reps x 2 sets

360 kg x 6 reps x 1 set

Low box squats

4 sets of 6 reps x 100 kg - 8" box, way past parallel.

Machine Hack squats, knees together

3 sets of 12 reps x 80 kg

Seated Leg Extensions

3 sets of 12 reps x 49, 63, 77 kg

Seated Leg Curls

3 sets of 12 reps x 63, 77, 91 kg

Cardio: 15 min walking on the treadmill, increasing incline every 2m30 from 2-4-6-8-10% at the same speed. And done...

[bar-belle]

Spoke too soon, Wednesday night the headcold bit me on the ass bigtime, sickday Thursday, didn't train again 'til today

bugga bout the headcold but glad to see you're back into it :grin:

[teamfatboy]

Was ticked off not to be able to train, but listened to my body for once :doh:

Staff loved it tho, on Friday I had lost my voice almost entirely... hard to yell at someone in a whisper! :grin:

[teamfatboy]

Tuesday 7 Dec

Tris n bis

BB Lying extensions

20x 25kg

10x 35kg

1x 8x 45

3x 8x 40

French press

10x 25kg db

3x 8x 35kg db

Machine Dips of Shame

4x 6x with some assist

Seated alt DB Curls

1x 20x 10s

1x 10x 12s

2x 8x 15s

2x 8x 17s

Standing BB Curls

1x 12x 25

1x 10x 30

2x 8x 35

Rev Grip Chins of Shame

4x 4x with some assist

Post-hab

Rope Pushdowns

1x 12x 25, 1x 12x 35, 2x 10x 40

Preacher DB Curls

1x 12x 10s

3x 10x 12s - pause at 90degree elbow to maintain load, controlled negatives.

I guess it's like Rose said a long ways back - the only way to do chins and dips is... to do chins and dips. I shall be making that a goal - an urgent one :oops: :grin:

After yesterday, legs decayed from mild DOMS at breakfast into full-blown rampant "WTF did you do!" by the time I left the office :pfft: If arms feel tomorrow like legs feel today, I'm in for a real fun week.

Gym felt like it was jumping, but I think that's just cause the gear's all crushed together. The sooner they finish this renovation the better :madman:

Voice still hasn't come back... thank goodness for universal hand signals! (and no, white van driver, I don't mean "thank you twice" !)

[Chillicat]

Gym felt like it was jumping, but I think that's just cause the gear's all crushed together. The sooner they finish this renovation the better :madman:

:nod: I agree. All the flat benches and incline benches and things were all squished up together yesterday when I wanted to use them, and it was very difficult. Grrr!

[teamfatboy]

They've made it into little tiny bullpens, it's so cramped it's ridiculous...

And now they've laid the power conduit across the ground floor for the cardio equipment, there's no going back... maybe they should have put the free weights down there, since the floor's solid concrete, nice and stable.. sigh.

Wonder what Shinyland's really like :pfft:

[Looks up map, finds the 'House....]

[Chillicat]

And now they've laid the power conduit across the ground floor for the cardio equipment, there's no going back... maybe they should have put the free weights down there, since the floor's solid concrete, nice and stable.. sigh.

That would have been a good idea - would have solved the problem of the annoying people who drop their big heavy weights on the ground right above the women's changing rooms and make me jump out of my skin!

[teamfatboy]

True, true... so now, they move the group fitness under the squat racks where people drop the really heavy things :think:

Someone said the reason they didn't put free weights downstairs would have been because then everyone walking in would have seen the knuckle-dragging gym grunters, not the gentile refined cardio-monkeys, and that wouldn't have suited their health club image :pfft:

But apparently, all CityFitnesses are going that way, cardio on the main floor and weights out of the way, just like J'ville's man-cave.

[Chillicat]

Ah well, I kinda like the privacy of the man cave. Kind of exclusive :pfft:

[drizzt]

Ah well, I kinda like the privacy of the man cave. Kind of exclusive :pfft:

Hear they recently got new DBs down there too?

Stuff the DBs, they need a new lot (one complete set!) of plates!

[Chillicat]

Ah well, I kinda like the privacy of the man cave. Kind of exclusive :pfft:

Hear they recently got new DBs down there too?

Stuff the DBs, they need a new lot (one complete set!) of plates!

They did get some new DBs and they're very nice indeed!

The plates can be a pain in the butt, given that so many people don't bother putting stuff away at J'ville, so even for me trying to scrape together a pair of each of the 1.25s - 10kgs it can be hard. Must be really annoying for you guys and your big boy weights :nod:

[teamfatboy]

J'ville, I reckon's a test of ingenuity - you CAN get a good workout in for any body part, but you have to be prepared to improvise.... if you're one of those people who can't think outside the prepared programme, you'd be doomed.

[teamfatboy]

Wednesday 08 Dec

Shoulders

Seated DB Press

1x 20x 10s

1x 12x 12s

1x 10x 15s

3x 10x 17s

Standing BB Press

1x 10x 25

1x 10x 30

1x 10x 35

1x 10x 40.

Raise 21s - 7 fronts, 7 sides, 7 rear flies

3 sets, one each 7s, 8s, 10s.

Mixed the order up, first set was f/s/r, second was s/r/f, and third was r/f/s. All good.

Upright Row

4x 10x 40 (oh the shame, done in a squat rack, 'cos it was the only free floor space!).

Post-hab on cable station.

There were a lot of pre-habs in there, 'cos TP was late, including machine rear delts, machine lat raises, and stuff... all good (took the mind off pain from DOMS in legs, still!)