Finishing 2010 with volume

[runveerun]

KTSOOTFB

k? :-s

[Chillicat]

KTSOOTFB

k? :-s

If memory serves, I think it's 'kick the shit out of TFB' or words to that effect!

[teamfatboy]

KTSOOTFB

k? :-s

If memory serves, I think it's 'kick the shit out of TFB' or words to that effect!

Si! Muy buena, chica! Give the quiet achiever (yes, we saw that post about the 60kg squats) a prize!

KTSOOTFB is my PT sessions - I nominate a muscle group, and then PT picks exercises, sets and reps and tries to Kick The Stuffing Out Of Me and get me to yield before 40 mins is up. Normally, any witty banter on my part dries up after about 15 minutes :shock: and it all goes quiet....

Today was an experiment to see if I could deliver the same levels of savagery (if all the ferocity of a pet lamb counts as savage!) unaided....and to atone for yesterday's pathetic BB presses :oops:

[teamfatboy]

Wednesday 14 April

SLDLS [warm-up 2x 10x 60 kg] 7x4 100, 120, 120, 130, 135, 140, 145 PB and for laughs, 150kg for three good reps, and a half...

Seated DB Press 7x4 15s, 17s, 17s, 20s, 20s, 22s, 22s

Upright Row 7x4 37.5, 37.5, 37.5, 37.5, 40, 45, 50

SB Crunches 3x 25

Getting there with the Stifflegs - I second-guessed myself at full extension on the last rep, and wimped out. If I'd just hardened-up, I'd probably have made it (or bits of vertebra would have pinged across the gym). Upright rows were good, esp considering I'd just done them the previous night.

[teamfatboy]

..and today's prize for 'faint praise'.... the missus, for "Your shoulders and chest are too solid"... :roll:

[teamfatboy]

Thursday 15 April

0530 - 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 cool-down

Off equals light-ish gear, 70rpm pedals, On equals 100 or better rpm pedals, top gear. 581 cals - WTF?

Got on the bike, warmed-up, brain ordered-up 30 s intervals at 80 rpm in top gear and body said "is that all you got? Wimp!" so I switched-up to 100rpm in top. Of course, when the increments got longer, I started to regret that, but stuck to it, even in the 60s increments, faark it got hard.

But, I think I just taught myself the difference between power/ torque and aerobic/ anaerobic fitness. On the windtrainer, to get the heart rate up over 80-85%, I am already maxed out on dynamic load and gearing so the only thing I can change is pedal RPM (spin faster - not much fun!). On a gym spin bike, tho, I can increase the dynamic load much more (to the point there there's so much static friction I can put my whole weight on the pedals and they won't budge) and maintain 80-90 rpm with much higher torque output. Being something of a chunky monkey, I'm not built for spinning endlessly at 120rpm or better (sigh).....anyhoo, that's probably part of the reason why the workout's 140 cals down in a similar effort on Tuesday.

[Big john]

great stuff on the SLDP pb man. good to see those numbers are climbing :twisted:

[teamfatboy]

Friday 16 April

BB Box Squats 7x4 [warm-up 2x 10x 60] 100 kg, 120, 120, 130, (belted up) 135, 140, 145 for 1+3 PB.

StandingO'head Press 7x4 40, 40, 45, 45, 45, 47.5, 50 PB

DB Single-sided row 7x4 35, 42, 45, 51, 51, 55, 60, 60kg.

SB Crunches3x 25.

Stretches and done...

Got back to the office juuuuuuuuuuuuuuust in time for a meeting... 8)

Well chuffed with that - the 140kg box squats were a good set of four, the 145 was a single, then three good ones with someone behind me ready to control the bar if I had to dump it onto the rails of the squat rack. A little piece of mind goes a long way :nod: Even a PB on the Standing O'head press, the form was 'acceptable'.

[teamfatboy]

great stuff on the SLDP pb man. good to see those numbers are climbing :twisted:

Thanks, BJ... every day, every lift, a little better...

Saturday 17 Apr

0730 - cardio: LSD on the windtrainer

2m warm-up

40m in top gear, 80 rpm cadence or so... grind grind grind it out

2m cool-down

606 cals.

For some reason it was a chore this morning, brain was saying 'take a breather at the 10/20/30 min mark' and heart was saying "No, no, don't quit!"... so this workout was saved by:

Lance Armstrong 'Pain is temporary, quitting is for ever'

Dorian Yates 'Every day I lay a brick in my castle'

Anon 'Somewhere a small Maori girl is warming up with your max'

PT 'Your competition is out there, doing exactly what you're doing... but he ain't gonna quit: who's going to do better on game day?" and

Bevan Docherty"At that point I told myself 15 minutes of pain, 15 minutes of pain"

[rose]

Beat the brain and ride pain like you ride cloud 9 8)

Cool, you're beating me on OHP :clap:

[runveerun]

For some reason it was a chore this morning, brain was saying 'take a breather at the 10/20/30 min mark' and heart was saying "No, no, don't quit!"... so this workout was saved by:

Lance Armstrong 'Pain is temporary, quitting is for ever'

Dorian Yates 'Every day I lay a brick in my castle'

Anon 'Somewhere a small Maori girl is warming up with your max'

PT 'Your competition is out there, doing exactly what you're doing... but he ain't gonna quit: who's going to do better on game day?" and

Bevan Docherty"At that point I told myself 15 minutes of pain, 15 minutes of pain"

I have said to myself "This pain will leave as soon as I stop it's only temporary and it won't get any worse"

I'm sure I stole it from somebody but I can't remember who!

..and today's prize for 'faint praise'.... the missus, for "Your shoulders and chest are too solid"... :roll:

So you're soaking up the admiring comments from the missus huh? :grin: You can never to be too solid!!

[teamfatboy]

Monday 19 Apr

Deadlifts 6x6 [warm-up 2x 10x 60] 100 120 130 (+ belt) 135 140 pb 145 pb

SM CG Press 5x12 45 45 40 40 40 - triceps just weren't up for the game, so lowered the weights to complete the sets cleanly without breathers and with good form.

HS Iso Pull-down 5x12 60 60 50 50 50 (total, 30/ 25/ side).. spent this focussing on form, clean movements and a pinch at the top of range.

Roman chair knee raises 3x 20

And stretches...

- and I've done it again, mis-remembering my programme. Just checked and it was only supposed to be three sets of twelve for the close-grip press and pull-downs, not five :doh:

Happy with that - walked to the gym (about 7 k from memory), did the work-out, walked home the long way, over Tinakori Hill. 45 down, 1h15 back - call it "bonus cardio" or being too tight to shell out for bus fare!

Maybe the walk in helped with the deads, or maybe it was one of the other lunchtime regulars giving me some motivation - either way, I blew past the previous pb (135kg for six), nailed the 140s in one clean set of six, and since that was only set five of the programmed six sets, I figured WTF and added 5... and nailed that too! Little gains but enough of them, I'll get where I need to be :nod:

[Chillicat]

- and I've done it again, mis-remembering my programme.

Very easily done! I write my intentions down each week for heavy, light and medium days, and have to continually check my bit of paper to see what I'm meant to do next (even from one weight to the other) - but I'm a bit like Dory, the fish out of Finding Nemo and can't remember things seconds afterwards. If not, I'd also be misremembering all the time!

[teamfatboy]

I know, I know... normally I've got a cheat-sheet in my gym-bag, but since I was walking in and back, I threw what I needed in a backpack and left the piece of paper behind :doh: But you can bet I'll remember now!

There were a couple of Pulse players around at lunchtime, guess there's not much you can say when they're on the sour end of a streak like they've had... maybe my support is fatal, it sure hasn't helped the Highlanders any I know, I'll start being a Bulls fan.... :pfft:

[drizzt]

Pheeeew, nice Deads mate 8) Good walk too, I used to walk Bodyworks-Johnsonville regularly but got bored with it :pfft:

[Gasp]

Great Deads TFB....You wouldnt catch me deadlifting after walking 7ks.....more likely heading towards the nearest Pub!

[steak]

PBs :clap: good work but the walk..... :?

[teamfatboy]

Tuesday 20 April

0930 - cardio on a spin bike at the gym

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

10 reps 90s on/ 30s off

2m recovery

Elapsed time 62 mins or so... 967 cals. The add-on of the 10 reps at 90s on was a bit brutal..... but now for the rest of my day!

[becbec]

Elapsed time 62 mins or so... 967 cals

Nice!! :shock:

[bigdogbob]

Those deadlifts rock!!!!! well done on the PB

and your cardio efforts scare me they are hard out majorly mean

[teamfatboy]

Elapsed time 62 mins or so... 967 cals

Nice!! :shock:

Thank you

Those deadlifts rock!!!!! well done on the PB

and your cardio efforts scare me they are hard out majorly mean

Thank you too

Wednesday 21 Apr

BB Box Squats 7x4 [warm-up 2x 10x 60] 100 110 120 130 135 140 then... 140x 1, x1, nope... stripped a coupla plates off and 120x 4 to finish :evil: back just wasn't happy, and didn't feel like making clanging sounds as I dumped the bar in the power rack

Standing O'head Press 7x4 40 45 45 47.5 47.5 50 52.5 PB

Bentover BB Row 7x4 60 80 80 90 90 90 90

Then for laughs

Incline Leg Press 200kg x 4, 240 x 4, 280 x 4, 320 x 4, 360 x 4, x 2 PB 320x 4, 280 x 6, 240 x 7, 200 x 10, 160 x 15, 120 x 20, 80 x 25 and then 30 reps per side, done single-leg, with 40 kg on the sled

SB crunches 3x 25

Stretches - and done.

[atlkiwi]

Kewl more PB's and the cardio really rocking, hmmm and 1 of the pb's was just for laughs. Good on ya

[drizzt]

BB Box Squats 7x4 [warm-up 2x 10x 60] 100 110 120 130 135 140 then... 140x 1, x1, nope... stripped a coupla plates off and 120x 4 to finish :evil: back just wasn't happy, and didn't feel like making clanging sounds as I dumped the bar in the power rack

Ahh, you were using the power rack today? I saw the bench in there with the safety's set about box-squat height, wondered if it may have been you box-squatting in there :nod:

Good work

[rose]

45 down, 1h15 back

Slacker :pfft:

:wink:

PB's!

[teamfatboy]

Ahh, you were using the power rack today? I saw the bench in there with the safety's set about box-squat height, wondered if it may have been you box-squatting in there :nod:

Good work

Yep, that would have been me, I was in around 1100 or so, and figured the safeties were there for a reason. The power rack would contain the bar better than the squat racks, I've seen someone dump a bar in the squat racks and watch it bounce off the squat rack out into the gym...

Just wasn't feeling it today, maybe diet content/timing was off... but found some harden-up in time for the OH press and incline legs....

45 down, 1h15 back

Slacker :pfft:

:wink:

PB's!

Thank you :thankyou: That would be me, slacker extraordinaire :grin: Was quite a nice walk, tho...