Finishing 2010 with volume

[teamfatboy]

Friday 19th March

Trained early today, 'cos some numpty scheduled a meeting for my lunchtime train :madman:

BB Front Squats 6x6 [warm-up 2x 10x 40] 60 70 70 80 80 and 90kg for a pair of 2s - shoulders couldn't quite hold the bar without resetting, but it's the first time at that weight, so maybe it's a PB, even tho I didn't hit the goal # of reps.

Seated DB Press 5x 10 12s, 12s, 15s, 15s, 17s

Seated CG Row 5x 10 40, 50, 50, 50, 50 kg per side, done unilaterally

[Chillicat]

Trained early today, 'cos some numpty scheduled a meeting for my lunchtime train :madman:

How dare they!

[steak]

Your squatting looks like its coming along nicely there TFB :nod:

[teamfatboy]

Thanks, Cap'n... I think the box-squats are helping a lot. Might try a 7x4 backsquats soon just to see what effect that's had.

Mind you, just saw the video of Wookie... 215kg front squats :shock: .. that's me AND my PB right there :grin:

[teamfatboy]

Saturday 20 March.

Cardio on the windtrainer

2m warm-up

10 reps of 30s on/ 30s off - "on" being top gear, wheel speed over 55kph throughout(10 min)

1m30 recovery

10 reps of 45s on/ 30s off (12.5 min)

1m30 recovery

10 reps of 60s on/ 30s off. (15 min)

1m30 recovery

Total elapsed time 44m45s - 610 cals, max HR over 90%. Job done - now on with the weekend \:D/

[teamfatboy]

Monday 22 March

SLDLS [warm-up 2x 10x 60 kg] 7x4 100, 100, 120, 120, 130, 130, 140 PB

DB Bench Press 7x4 30s, 30s, 35s, 35s, 35s, 38s, 38s

Upright Row 7x4 35, 35, 40, 40, 40, 45, 45

SB Crunches 3x 25

Happy with that, esp the Stifflegs - the back held up well, the lifts were good and deep. Also quite happy with the DB Bench - from memory non only did I start heavier than last time, but I managed two good sets of four with the 38s... next step's the 40s...

[rose]

Noice PB 8)

TFB goes LSD

Tripper :grin:

[teamfatboy]

Tuesday 23 March

0515 - pre-brekkie cardio.... wind-trainer.

1m warm-up

5 reps 30s on/ 30s off

1m recovery

10 reps 45s on/ 30s off

2m recovery

10 reps 60s on/ 30s off

2m recovery

485 cals - not quite the 500 I was aiming for, but I can make it up, was a bit time-pressured so abridged the first set (normally 10 reps) .

Then it was physio at 8... back coming right, planning a de-load for after Easter, maybe a slight emphasis-shift on the weights side for a month or so.

[gazza]

good to see the journal and training is still going strong fella.

awesome stiff deads :clap: will definately be dropping in to check progress now i've caught up on your journal.

good luck with your goals

[teamfatboy]

Wednesday 24th March

BB Box Squats [warm-up 2x 12x 60 kg] 7x4 100, 100, 120, 120, 125, 130, 135 kg PB :jive:

BB Standing Overhead Press 7x4 40, 40, 40, 40, 40, 45, 45 kg

DB Single-sided Row 7x4 40, 40, 45, 45, 51, 51, 55kg

bench knee raises 3x 20

Whole bunch of stretches the physio gave me to finish off with.

Happy with the day... started heavier than last time, and managed to push another 5kg up the ladder... using the end of a bench for my box, which takes me to about parallel. Overhead presses were a bit dodgy, but hey, the weight stayed up!

Mind you, seeing Gasp in the power rack making big reps at 140 look easy... gotta keep pushing the envelope. Good to put a face to the name too!

[Draft]

Massive box squat TFB. KUTGW.

[runveerun]

BB Box Squats [warm-up 2x 12x 60 kg] 7x4 100, 100, 120, 120, 125, 130, 135 kg PB :jive:

WOOT! Nice work TFB! :salute:

[teamfatboy]

Weds 24th part Deux

Tonight, lets play a quick-fire round of "Kill TFB's Arms" - a bonus session with PT.

BB Curls

Bench Dips - feet at eye level on SM bar.... wtf? Ow, anyway

Reverse Curls

Single sided press-downs

Cable Curls

Ran out of time before the third triceps ex....honest! :nod:

There's probably some sets-n-reps in my head somewhere, but I need to eat... no lamb in my place, just BEEF!

[runveerun]

BEEF!

=P~ beef is good no?

[teamfatboy]

BEEF!

=P~ beef is good no?

Beef is good YES - maybe I shoulda said =P~ BEEF! =P~

Cooked it last night, and when I got home tonight I sliced it thin... pink in the middle, juicy, succulent, flavoursome NZ BEEF =P~ \:D/

[teamfatboy]

PS - don't tell anyone... the Red Meat God might smite me!

And I could loose my membership of the Steak of the Month Club :cry:

[runveerun]

PS - don't tell anyone... the Red Meat God might smite me!

And I could loose my membership of the Steak of the Month Club :cry:

I'm sure the RMG forgives you!

Why wasn't I informed about steak of the month club? Is this some secret society? Is it because I am an ex vege? How long must I eat meat to be fully informed of such matters? :pfft:

[teamfatboy]

Well, if you laydeez can have a club with a secret handshake, there must be scope for guys to have a little mystery, surely :roll: :grin:

Funnily enough, when I Googled the Steak of the Month club, one of the Google advertisers was This firm - meat to your door! Mind you, their prices are up there with New World, rump at $17.40 for 800gm, so I'm not sure I can be bothered.

[teamfatboy]

Thursday 25 March

0530 - pre-breakfast cardio on the windtrainer

1m warm-up

10 reps 30s on/ 30s off

1m recovery

10 reps 45s on/ 30s off

1m recovery

10 reps 60s on/ 30s off

1m recovery

total time 40m30 - 566 cals. That'll do....

[Grover]

Good stuff TFB

Just a query, you are tracking cals used on wind trainer

Have seen your input in various other threads re calorie total intake etc

Your journal is showing a dedicated training regime.

Do you/ are you tracking your daily dietry intake?

[teamfatboy]

Hi Grover,

Calorie tracking's a HTFU tool for me, in the sense that if I was just trying to spend time on the bike, if I had a down day I'd slack off.... I don't have a "goal for cals expended" from the cardio. As an intensity tool, I aim to keep the intensity where I burn in excess of 500 cals per workout.

It's also about CV fitness - so I will, over the next three months, be looking to step up the intensity of the cardio sessions. While it's only an approximate yardstick, calories-out is a crude gauge of that.

PT's set me a training plan (weights three times/ week at the mo, three cardio sessions of 40m HIIT, either after weights or pre-breakfast), and yes, I'm sticking closely to that, so that I can learn more about how I respond. That way, both PT and I know what's working. Over time, we'll look to swap out the weights plan, but we'll have an idea as to how that will impact on bf loss/ lean muscle gain.

The diet's a seven-day zig-zag, 500 cal deficit average, higher carbs on weights days, lower on cardio or off days. I'm not tracking calorie intake rigorously, at least directly. What I do is stick to the food plan for the day. That means weighing key portions (carbs and protein - I'm not so up-tight about "free vegies" like cucumber, capsicum, celery, etc). While I don't have a clue what my cals today are, I know I'm on-track for the day.

[teamfatboy]

Friday 25 March

Deadlifts [warm-up 2x 12x 60] 6x6 100, 100, 120, 120, belted-up, 130 kg PB, 135 kg 5 good reps (pause to avoid bucket-ing) 1 last good rep. Happy with that. It was probably the psychological benefit of the belt, but the 130s felt good, the 135s good right up til the end of rep 5....

SM CG Press 5x12 - all at 40 kg

WG Lat Pull downs 5x12 70, 63, 63, 56, 56

SB Crunches 3x25

Stretches and done.

Happy with the deadlifts, but realised I mis-remembered my routine for CG press and Pull-downs, it was only supposed to be THREE sets of 12, not five :doh: - on the other hand, I did 'em, kept the rests short. Arms were twanging like bowstrings on the last set of CG press, tho.... :nod:

[Chillicat]

I mis-remembered my routine for CG press and Pull-downs, it was only supposed to be THREE sets of 12, not five :doh:

Hate it when that happens!

Nice PBs going on there :nod:

[drizzt]

Nice PB mate :nod:

[rose]

BEEF!

You got away with it. This time :grin: PB city in here.

Is it because I am an ex vege?

Yes, you could still be doing it just for show etc :pfft: Though I gotta hand it to you, vegan to roar beef is verrry commendable :salute: