Finishing 2010 with volume

[teamfatboy]

Saturday 3 Apr

0600 - cardio on the wind trainer - LSD again

2m warm-up

30m at 80 rpm cadence, 45 kph wheel speed;

5m at 90 rpm cadence, 50 kph wheel speed;

2m at 100 rpm cadence, 55 kph wheel speed;

1m easy

2m at 110 rpm cadence, 60 kph wheel speed

2m recovery

625 cals... done!

[teamfatboy]

Monday 5 April

0800 - cardio before breakfast, bike intervals

1m warm-up

10 reps 30s on, 30s off - on equals 100 rpm, top gear, 55 kph wheelspeed

1m30 recovery, few gears down, 80 rpm

10 reps 45s on, 30s off - same as before

1m30 recpvery, as before

10 reps 60s on, 30 off - still at 100 rpm, top gear, but recovery cadence dropping....

1m30 recovery

and for giggles a pyramid 30s at 80/ 90/100 cadence all in top gear....

661 cals, max HR spiked at 90%.... time for a nap!

[gazza]

re belts: all down to personal prefernce i think mate, only time i use one now is to hang a rope and weights from if i'm doing dips. was squating 165 deadlifting 210 for reps without one.

[teamfatboy]

re belts: all down to personal prefernce i think mate

Thanks Gazza, reckon I'll try n keep it to PB bids and last-set desperation!

Tuesday 6 April

BB Box Squats 7x4 [warm-up 2x 12x 60] 100 kg, 110, 110, 115, 115, 120, 125, 130. Using a bench as box, gets me to approx parallel. Not quite as strong as last time, but more overall tonnage.

Seated DB Press 7x4 15s, 17s, 17s, 20s, 20s, 22s, 22s, 25s Happy with that... just checked ze plan, and it shoulda been standing O'head press, but wtf...

DB Single-sided row 7x4 40, 40, 45, 45, 51, 51, 55, 55, 60kg... Yes, I know that's nine sets, guess I could could the first two as "warm-ups" - was determined to handle the 60s again, if only for one set.

Bench Knee Raises 3x 25.

Stretches and done...

[emmzies]

Saturday 3 Apr

0600 - cardio on the wind trainer - LSD again

2m warm-up

30m at 80 rpm cadence, 45 kph wheel speed;

5m at 90 rpm cadence, 50 kph wheel speed;

2m at 100 rpm cadence, 55 kph wheel speed;

1m easy

2m at 110 rpm cadence, 60 kph wheel speed

2m recovery

625 cals... done!

Wowza. :shock: Thats some seriously technical and hardcore HIIT TFB. Impressive stuff, and crazy cals! :clap:

[teamfatboy]

Wednesday 7 April

Deadlifts [warm-up 2x 12x 60] 6x6 100, 110, 120, 130, belted-up, 135 kg PB, 140 kg for two sets of three good reps

SM CG Press 3x12 - 40 kg, 45, 50

WG Lat Pull downs 3x12 56, 63, 70

Roman Chair Knee Raises 3x15 - all sets five bent-leg, ten straight-leg

Stretches and done.

Happy with the deadlifts, the 135 was a good set of six, the 140 I second-guessed myself and hesitated on the fourth pull, so took a 30s break, re-set and started again. I'm just glad I can pull it, I'll nail a set of six next time for sure! Would be happy to keep on trucking like this - 160 by Queens' Birthday :pray:

[teamfatboy]

Wowza. :shock: Thats some seriously technical and hardcore HIIT TFB. Impressive stuff, and crazy cals! :clap:

Emmzies - you're back \:D/

Thanks for that - I'm using the speed/cadence/cals etc as a tool to help me HTFU and get lean... but only time will tell if it works or not :shifty:

[emmzies]

Emmzies - you're back \:D/

Thanks for that - I'm using the speed/cadence/cals etc as a tool to help me HTFU and get lean... but only time will tell if it works or not :shifty:

Yah, I hopefully be back for good this time

Please excuse my noob-ness, but exactly what does cadence mean and how does it relate to intensity? Sounds intriguing....

And of course it'll work, the proof is in the epic cal expenditure, surely! :nod:

[teamfatboy]

Cadence is pedal RPM, number of pedal revs per minute... so once I'm warmed-up and the bike's at working load, I aim to keep the cadence at 80 rpm, or whatever... when the intervals get longer, and towards the end of each set of reps, I need to focus on something external to stop myself from easing back, so I can channel the bad karma into those nasty little numbers :grin:

I know from experience that I can cheat myself out of a good workout by thinking "this is 'hard enough'" and this helps me beat up on myself... and the calorie count helps me track workout-by-workout what my body's doing.

[Big john]

Wednesday 7 April

Deadlifts [warm-up 2x 12x 60] 6x6 100, 110, 120, 130, belted-up, 135 kg PB, 140 kg for two sets of three good reps

SM CG Press 3x12 - 40 kg, 45, 50

WG Lat Pull downs 3x12 56, 63, 70

Roman Chair Knee Raises 3x15 - all sets five bent-leg, ten straight-leg

Stretches and done.

Happy with the deadlifts, the 135 was a good set of six, the 140 I second-guessed myself and hesitated on the fourth pull, so took a 30s break, re-set and started again. I'm just glad I can pull it, I'll nail a set of six next time for sure! Would be happy to keep on trucking like this - 160 by Queens' Birthday :pray:

I like :nod: very much so :grin:

[runveerun]

Woot well done on the DL!! It's DL PB week this week! Who will be next? :grin:

[atlkiwi]

The PB's keep on coming, seems like everytime I look you are smashing your old ones :clap: :grin: I wish I had your self control to stay on plan. I have no doubt you will have past 160 by Queens birthday

[teamfatboy]

The PB's keep on coming, seems like everytime I look you are smashing your old ones :clap: :grin: I wish I had your self control to stay on plan. I have no doubt you will have past 160 by Queens birthday

Thanks, mate I think I've actually pulled heavier in the past, I'm fairly sure I nailed a 4x 160 deadlift a couple of years back, but I am aiming to make slow consistent progress from when I started this current plan back in January. if I got to 180 deads and squats by November, and maybe 100 bench, that'd be great...

Thursday 8 April

Cardio - windtrainer

1m warm-up

10x 30s on/ 30s off - 80 rpm cadence

1m recovery

10m 45s on/ 30s off - 90 rpm

1m recovery

10m 30s on/ 30s off - 100/110/120 rpm

1m recovery

In the last set, did 4x 30s at 100 rpm, 3x 30s at 110, and then went nutso, 1x 30s at 120/130/140 rpm, which was kinda brutal :grin:

Had fun with the HRM - according to it, for the first ten minutes I had no pulse :shock: :pray: the only real downer was the calorie expenditure's calculated on pulse, so I didn't get a gauge on that, it would have been over 500 cals tho.

[teamfatboy]

Thursday 8 April

[should have been tomorrow, but got work things at lunchtime]

SM Narrow-stance Squats 7x4 [warm-up 2x 12x 40] 80 100 100 120 120 125 130

BB Standing O'head Press 7x4 40 40 45 45 45 50 50

DB Supported Row 7x4 [40] 45 45 51 51 55 55 60 kg

SB Crunches 3x 25

Stretches, done.

Hadn't done narrow-stance squats for a bit, so eased into it, but was happy with the last set, to parallel at 130 kg. The DB row was good, but I think my lats are going to make me pay for it later :roll:

[Big john]

if I got to 180 deads and squats by November, and maybe 100 bench, that'd be great...

Attainable :nod:

[teamfatboy]

if I got to 180 deads and squats by November, and maybe 100 bench, that'd be great...

Attainable :nod:

Thanks, BigJohn... I'm a lot closer to the ground than you are, those lifts of yours at Coast Barbell were wicked! Slow but steady progress will get me there....

Thursday 8 April, again

Part 2 - some random extra work to fill in time

Seated Calf Press (done on a seated leg press stack) 50-rep dropset 170 kg (10), 168kg (10), 161 kg (8, 8, 8, 6)

Cable woodchoppers - for laffs, 3x 10/side, dunno what weights

and, when I saw a broomhandle lying around, I was inspired to try dislocations after Rose posted a link to a video... my shoulder flexibility can best be described as "needs work" :oops:

DB Tricep Extension (standing, single arm behind the head) 3x 10 aside, light weights while I feel my way into the form

Part 3 - a "Kick the Crap out of TFB" session

Seated SM Mil Press 15, 12, 12

BB Upright Row 15, 12, 12

Single-sided cable Raise 15, 12, 12

Single sided rear delt fly 15, 12, 12 (or something like that - my mind was munted!)

The rules for these are simple - I nominate a muscle group, PT picks the exercises, sets and reps, and rest times. There is no arguing.... and sure 'nuff, TFB gets the crap kicked out of him in no time flat! 's all good in the hood :nod: :grin:

[emmzies]

Cadence is pedal RPM, number of pedal revs per minute... so once I'm warmed-up and the bike's at working load, I aim to keep the cadence at 80 rpm, or whatever... when the intervals get longer, and towards the end of each set of reps, I need to focus on something external to stop myself from easing back, so I can channel the bad karma into those nasty little numbers :grin:

I know from experience that I can cheat myself out of a good workout by thinking "this is 'hard enough'" and this helps me beat up on myself... and the calorie count helps me track workout-by-workout what my body's doing.

AHhh i see, cheers for explaining that. Clever stuff!

Your so right about how easy it is to cheat yourself out of a good workout though. Any excuse will do. I so need some of this bad karma you speak of. HR monitors def help keep the motivation levels on check though, making sure your in the right HR zone and burning sufficient cals. I feel blind without it, especially doing HIIT. Best investment evar.

[teamfatboy]

I don't 'rely' on my HRM, but it can help me to learn how intense 'intense' should be... turns out for me, as it does for most people, I can push myself harder than I first thought. The numbers do help me "dial in" the workouts, and calibrate them against the results. Since I'm going to be doing this for the long haul, it's good to know how performance varies under specific circumstances.

Speaking of intensity, I came across one of those people who "puts on muscle easily" today... someone I know has started at my gym, and a chance remark to a third person prompted the comment that a) the person's had a chronic illness and is taking it easy (probably true) to avoid prompting a relapse; and b) used to be a dancer, and knows that s/he bulks up easily. If only it were that easy! :shrug:

And finally, I got a visit from an old friend... DOMS has come to stay with my calves for a few days, after yesterday's thrashing! They'd not been hit with targetted work for a while, so the dropset means I'll be doing the John Wayne walk tomorrow :grin: 's all good in the hood :nod:

[teamfatboy]

Saturday 10 Apr

0700 - cardio, long slow distance on the windtrainer

1m warm-up 80 rpm, lightish gear

40 min 80 rpm, top gear, 45 kph wheelspeed

1m recovery

3 min 90 rpm, top gear

1 min recovery

1 min 100 rpm, top gear

1 min recovery

1 min 120 rpm, top gear... nope, maxed out at 45 seconds...

2 min recovery

50-odd minutes, 740 cals. Thank goodness this morning's prescribed breakfast is a whole cup of oats and a shake :grin:

[teamfatboy]

Was playing around with the HRM, and here's the sort of info I can get off it... the cardio trace is red, wheelspeed is blue, pedal rpm is green. Damn thing shows up all the weaknesses, like the drink breaks (pedal speed goes down), and so on.

With a change of emphasis coming up (trying to ease the load on the bulging disc in my back) I'll be looking at driving the intensity up the scale. This will be a useful week-on-week gauge of effort.

Throw in a controlled diet and monthly girth sessions, maybe some speed tests, and we have the makings of a nice little science experiment :grin:

[runveerun]

wow that's fancy! Great way to track your progress

[teamfatboy]

Monday 12 April

BB Front Squats 6x6 [warm-up 2x 10x 60] 70, 70, 80, 80, 85, 90 for 3x 2 reps. Deeply frustrating that I couldn't hold the 90 on the shoulders for more than 3 reps at a time.

DB Press 5x 10 1x 28s, 4x 30s

Seated CG Row 5x 10 45, 45, 50, 50, 55 kg per side, done unilaterally

SB Crunches 3x 25

Stretches - and done.

Deeply frustrating, esp the bench. And then I got back to my notes and realised it was supposed to be a shoulder press, not a chest press :doh: :madman: Ah well, tomorrow's another day.

[rose]

Ah well, tomorrow's another day.

. :nod:

[teamfatboy]

Tuesday 13 Apr

Couldn't face pre-brekkie cardio, so wandered down to gym at lunchtime.

1230 - cardio on a spin bike

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

2m 30s increments from moderate-hard-veryhard-gasping...

1m recovery

702 cals... average HR well over 80%, maxed in the low 90s... toasted.

Now for shake, apple, nap!

[teamfatboy]

Tuesday 13th April Part Deux

A solo KTSOOTFB effort this one.. needed to work some stuff out the HEAVY way.

BB Bench 5x 12 60, 60, 70, 70, 75 and 40x 80 to finish

Incline Flies 5x 12 15s, 17s, 20s, 22s and 25s

Cable X-overs 20kg each stack (too easy) 30, 35, 35, 35 (not so easy :oops:)

SM Seated Press 5x 12 25, 30, 30, 35, 35

Seated Side Raise 5x 12 6, 6, 7, 7, 7 - my form on these is kinda hinky, gotta really press shoulderblades into chair to get it right.

Upright row, 5x 12, all 30kg - hammered them out rapid fire

Prone Rear Delt Fly 5x 12 7, 7, 8, 8, 9

Now they're toasted. Send the DOMS to the usual address :grin: . But at least I managed to get out four clean BB bench reps at 80 kg... if I ain't exactly found my mojo, I think I know where to look!