Finishing 2010 with volume

[Chillicat]

I've seen someone dump a bar in the squat racks and watch it bounce off the squat rack out into the gym...

:shock: crikey!

[teamfatboy]

I've seen someone dump a bar in the squat racks and watch it bounce off the squat rack out into the gym...

:shock: crikey!

Yep, crikey indeed! Last time I did box squats (Friday, I think it was) I got Sam-the-Helpdesk guy to stand behind me, brave guy!

It'd be impractical to get a spotter to stand behind the box, all I wanted was for him to stop the bar going to the floor.... the floor by the squat racks is already uneven, didn't want to go (through the floor) to yoga that badly!

[drizzt]

Yep, crikey indeed! Last time I did box squats (Friday, I think it was) I got Sam-the-Helpdesk guy to stand behind me, brave guy!

It'd be impractical to get a spotter to stand behind the box, all I wanted was for him to stop the bar going to the floor.... the floor by the squat racks is already uneven, didn't want to go (through the floor) to yoga that badly!

I do my box squats in the pseudo squat/power rack (the one closest to the boxing area). It has adjustable safetys which are a bit thicker, but still have a backstop should the bar bounce at all. I find the area seems a bit more roomy too which is handy for the box squats.

[teamfatboy]

I do my box squats in the pseudo squat/power rack (the one closest to the boxing area). It has adjustable safetys which are a bit thicker, but still have a backstop should the bar bounce at all. I find the area seems a bit more roomy too which is handy for the box squats.

Good point - from memory it was in use when I was there yesterday, but you're right, it's got nice high back uprights.

Just saw one of Steak's posts quoting Charles Poliquin on caffeine, I think maybe that's what the missing ingredient was, I hadn't had my uber-coffee (double long black plus extra shot)... :doh:

Cardio today... thank goodness for MP3 players.

[teamfatboy]

Thursday 22 April

Today's workout is brought to you by Mick Jagger and Keith Richards - see below....

1020 - 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

1m recovery

4m of whatever was left in the tank for the duration and tempo of "Paint it Black"

2m recovery

Elapsed time 69 mins. 1030 cals . That's enough for a Mallowpuff :nod: but I shall have to settle for a shake and a banana....today's a low-carb day

[steak]

all those precious calories gone :cry:

70 minutes :clap:

[teamfatboy]

's OK, there's more calories tomorrow..plus tomorrow's a scheduled weights day.. front squats \:D/ along with shoulder press and close-grip row... one of my favorite combos!

[Growth]

Elapsed time 69 mins. 1030 cals

Damn, nice effort, 1030 calories..... :grin:

[teamfatboy]

Friday 23 April - Poppy Day, 'lest we forget'.

BB Front Squats 6x6 [warm-up w leg extns and 1x 10x 60 kg] 70 80 80 85 90 PB 95 for two sets of three

Seated DB Press 5x 10 [warm-up on 15s] 17s, 17s, 20s, 20s, 22s

Seated ISO Row 5x 10 45, 50, 50, 55, 55, 57.5kg per side PB (I think, memory may be playing tricks on me)

SB Crunches 3x 25

Calf Press on seated leg press 100 rep - 10s at 106, 115, 124, 133, 142, 151, 160, 169, 178 and 178.... it burns, it burns, - but in a good way :nod:

Bodyweight front squats (for rx) are so damn close... by Queen's birthday or bust!

[teamfatboy]

Saturday 24 April

Pre-brekkie cardio 0700 - my long-suffering bike-on-windtrainer

1m warm-up

40m LSD (long slow distance) 10m in each of the top four gears at 80 rpm cadence

1m recovery

5m in each of the top four gears at 100 rpm cadence...well, nearly... the first two were fine, but into the third one I hit the wall, had to ease back briefly, then get into shorter intervals

2m recovery

Elapsed time 64m, 841 cals.

Got my oats and shake, and a bucket o'coffee, waiting for me =P~

[runveerun]

Saturday 24 April

Pre-brekkie cardio 0700 - my long-suffering bike-on-windtrainer

1m warm-up

40m LSD (long slow distance) 10m in each of the top four gears at 80 rpm cadence

1m recovery

5m in each of the top four gears at 100 rpm cadence...well, nearly... the first two were fine, but into the third one I hit the wall, had to ease back briefly, then get into shorter intervals

2m recovery

Elapsed time 64m, 841 cals.

Got my oats and shake, and a bucket o'coffee, waiting for me =P~

Good on you TFB it's just past 8am and your cardio is all done woot! I love weekend bucket o' coffee!

[teamfatboy]

Thanks Vee

Altho there's nothing on the rx for today apart from the cardio, I might hit the gym later in the day, current programme doesn't have a specific day for arms so I think some biceps/triceps, some shrugs cos I like them, and other random stuff...

[runveerun]

Thanks Vee

Altho there's nothing on the rx for today apart from the cardio, I might hit the gym later in the day, current programme doesn't have a specific day for arms so I think some biceps/triceps, some shrugs cos I like them, and other random stuff...

Ah the joy of weekend workouts being able to do stuff just cause you have time! It would be so great to be retired and do this stuff everyday!!

[rose]

Thanks Vee

Altho there's nothing on the rx for today apart from the cardio, I might hit the gym later in the day, current programme doesn't have a specific day for arms so I think some biceps/triceps, some shrugs cos I like them, and other random stuff...

LOL, bastard Supplemental arms and other random shit day is where it's at :pfft: 8)

[teamfatboy]

Maybe I should see how much I can do in the squat rack... curls, standing tri extensions, what else.... :pfft:

Bis and tris do need a good hammering, I reckon, plus I lose the muscle memory/ form for things like french press, arnold and some others I used to like doing.

I'm just hoping that nothing needs doing around the house...

[runveerun]

Maybe I should see how much I can do in the squat rack... curls, standing tri extensions, what else.... :pfft:

.

Waaaa! Curling disease is spreading!!!

[teamfatboy]

Waaaa! Curling disease is spreading!!!

Shame it never spread to my hair :shock: :pfft:

Besides, if I'm in the squat rack for my curls, I can use the same herky-jerky swing form that I've seen the other dudes do... who needs that strict stuff, bad form ftw!

[Grover]

Hey TFB I maybe mistake but haven't noticed you put your hand up for the 2010 challenge?

[teamfatboy]

Hey TFB I maybe mistake but haven't noticed you put your hand up for the 2010 challenge?

I's far far too busy doing nana squats for reps and bicep curls with loadsa grunting :grin:

But I could yet enter...

[teamfatboy]

Sunday 25 April - ANZAC Day

Standing DB Curls 12x 10, 10x 12, 8x 15, 12x 12

Bench Dips 5x10 BW

Concentration Curls 12x 10, 10x 12, 8x 15, 12x 12

French Press 5x 10, 20 kg, 20, 25, 25, 30 kg db

Hi-pulley cable curls x 10 20 kg e/s, 20, 25, 25, 30

V-grip Pushdowns 12x 35 kg, 10x 45, 8x 55, 12x 45

Chek Press 12x 6 kg, 10x 8 kg, 8x 10 kg, 12x 8 kg dbs

Just a random arm workout... nice and quiet in the gym, though.

[teamfatboy]

Monday 26 April

SLDLS [warm-up 2x 10x 60 kg] 7x4 100, 120, 130, 130, 130, 140, 150 PB ...

DB Press 7x4 20s, 30s, 30s, 37.5s, 37.5s, 37.5s, 37.5s

Upright Row 7x4 30, 30, 35, 35, 35, 35, 35

Bench Knee Raise Crunches 3x 25

Happy with the stifflegs - a good set of four at 150, we'll call that a PB.

Was at Exodus, not my usual gym, so cbf playing 'find the barbell' for upright row, seems their made-up bars top-out at 35kg.... wimps!

45 minute rest and feed (banana, 100g rice, shake) then

Radical Fitness Power class - think "pump".

Fark it was brutal, but about 750 cals or so for the 50 minutes.

[VampireChick]

You were at Exodus?? I was there from 7-8 upstairs (I was the grumpy looking Maori girl having a shitty workout).

Come say hi if you workout there again

[teamfatboy]

I didn't see any grumpy folks Besides, even a crappy workout's better than no workout :nod:

I got there around 8, was down in the racks for SLDLs, then a bench down that end... there's a lot of mirrors upstairs, eh! and finished off down the street end for upright rows but you'd have been long-gone by then !

It actually worked out quite well, I could have done with a longer break before the class (like enough time for a nap!) but I might do it again - I'm away for a couple of weeks from Sunday but after that...

I'm in dire need of more cardio to help me with the Harbour Capital 10K at the end of June, so there are probably more classes in my future when I get back.

[teamfatboy]

Wednesday 28 April

BB Box Squats 7x4 [warm-up 2x 10x 60] 100 kg, 110, 120, 130, (belted up) 135, 140, 145 PB.

StandingO'head Press 7x4 40, 45, 45, 45, 50, 50, 55 for 3

DB Single-sided row 7x4 35, 40, 45, 51, 55, 60, and then 65 kg for four good reps on right side, three good 'uns on left. Not enough to claim a PB but soooooo close. And that's the end of the dbs...

SB Crunches3x 25.

Stretches and done...

Now for a feed (to stop me falling asleep in my meeting :shifty: )

[teamfatboy]

Thursday 29 April

1200 - 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

1m recovery

Total time 61 mins. 1003 cals and so, back to the office for a nap :shifty: