Finishing 2010 with volume

[teamfatboy]

Oh I was lucky... at least they were clean, even if one had a very low ceiling, if you were tall, or had a bouncy stride, you could knock yourself out on the roof!

Friday 14 May (back in a real gym!)

BB Squats 6x6 [warm-up 2x 10x 60] 100, 105, 110, 115, 120, 130 kg

SLDLS 5x 10 80, 80, 80, 100, 110, 120 kg

DB Incline Press 5x 10, 28, 28, 30, 30, 30 kgs

SB Crunches 3x 25

Stretches, and done... kinda happy with that, altho the squats weren't quite where I'd have liked them. Mind you, diet had been iffy, probably under-eating and not enough protein, hope to do better once back on diet and supplementation properly.

[teamfatboy]

Tuesday 18 May

Deadlifts 7x4 [warm-up 2x 10x 60] 100 120 140 140 150 PB 155 (3) 150 Happy with that - my all-time PB for deads is 160 for four, so I'm getting closer

Standing O'head Press 7x4 30, 35, 40, 45, 45, 50, 55

Seated HS Row 7x4 40 kg/side, 50, 55, 60, 65, 70, 75 kg/ side.

SB Crunches 3x 25

Stretches. and done... this wasn't exactly what was on the plan, but by the time I got upstairs, I just decided to push metal around and see what happened...

[bar-belle]

good work there on the deads TFB :clap:

[teamfatboy]

good work there on the deads TFB :clap:

Why thank you BB - it's good to have days like that from time to time, eh!

Tuesday 18th again

Went back to log some cardio time, 20m on the elliptical, 300 cals according to my Polar HRM.

But, and here's the shocker, in the same time I'd burned 350 cals according to the "calorie" read-out on the machine... nothing like a 20% over-reading to lull a guy into a false sense of "done enough for a mallowpuff", eh :oops:

[teamfatboy]

Wednesday 19 May .

BB Front Squats 6x6 [warm-up 5m bike and 2x 10x 40 kg] 60 70 70 80 80 90 for four, before delts couldn't stop bar from rolling fwd. So, 100kg for a couple of singles - a set at bodyweight gets closer

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

Seated ISO Row 5x 10 40, 40, 50, 50, 50,

Roman Chair Knee Raises 3x 20

Stretches and done.

Might try to catch up on the cardio backlog tonight....

[teamfatboy]

Wednesday 19 May again

Cardio - Fight Do at Exodus with Manya... 56 minutes of Body Combat, 933 cals. That'll help slow the march of lard.... :grin:

[becbec]

Wednesday 19 May again

Cardio - Fight Do at Exodus with Manya... 56 minutes of Body Combat, 933 cals. That'll help slow the march of lard.... :grin:

What's body combat like compared with body attack? Was thinking of doing a class but I don't wanna jar my joints too much. There's quite a lot of kicks in it eh?

[teamfatboy]

This was Fight Do fromRadical Fitness (an Argentine franchise) so Les Miserables' Body Combat might be slightly different.

Yes, there are some leg tracks with front kicks, back kicks, roundhouse and side kicks, and foot blocks, but (and this was something I noticed tonight) the instructors are quite good about making the point about not locking joints (upper body for punching, lower body for kicks).

There are super-box tracks (jabs, crosses, hooks and upper cuts) and muay thai tracks (descending/ ascending elbows, blocks, and so on)...

If you took all the high impact options, there'd be quite a bit of jumping and jarring, but there are low-impact options, mercifully :oops:

In Chch, I think only Contours is a Radical franchise.

[teamfatboy]

Thursday 20 May

Lunchtime cardio - 46m on elliptical, 10k covered, plus a few minutes on the treadmill, seeing how the leggies feel for running. 815 cals or so in 55 minutes.

[teamfatboy]

Thursday 20 May again

Chest-shoulders

Push-ups superset with seated side lat raise, 3x15

Incline BB Press superset with seated mil press 3x 12

Pec Dec superset with WG upright row.

[runveerun]

:poked:

:-s

I'm waiting for the next installment! This isn't like you!

[teamfatboy]

:poked:

:-s

I'm waiting for the next installment! This isn't like you!

Your call is important to us - a customer service representative will answer your call in... 48 hours :grin:

But seriously, expect an update later today... I have been and there will be some

[runveerun]

Your call is important to us - a customer service representative will answer your call in... 48 hours :grin:

*waits patiently*

[becbec]

*waits impatiently* :computer:

[teamfatboy]

Hope y'all didn't explode from all that patient/impatient waiting :grin:

Saturday 23 May

BB Squats [warm-up 5m bike, 1x 10x 40, 1x 10x 60] 100 kg x 6, 120 x 6, 140 x 6, 140 x 6, 150 x 4,2, 160x 1, 2, 1.

BB Clean-and-Press 5x 10 30, 30, 35, 35, 35

Prone Row 5x 10: 60, 70, 60, 60, 60

Bench Knee raises 3x 25.

Happy with that - esp with the 160s. With a spotter to yell at me, I might have made it thru a single set of four, but I was looking as much to re-acquaint myself with having that much on the bar at all, it's been a while.

The clean-and-press was hard work, tho... and the prone row (supported on a thing like a hollow vaulting-horse) was "interesting". Shoulda stuck to single-sided DB, but hey, variety is te spice of life, right :nod:

[runveerun]

Oh thankgod for that! :grin:

I have been doing the odd prone row here and there, they really isolate the back huh?

Carry on.

:grin:

[teamfatboy]

Had a pause in the middle to watch Raechelle Chase being interviewed for TV1 Game On by some complete dork...

Prep for the 10k starts tomorrow, 4 weeks where cardio is my focus (can I call that a de-load? :grin: )

[runveerun]

Had a pause in the middle to watch Raechelle Chase being interviewed for TV1 Game On by some complete dork...

Prep for the 10k starts tomorrow, 4 weeks where cardio is my focus (can I call that a de-load? :grin: )

OOoo which 10k you doing? Is it running or biking?

You do cardio anywho so you'll do well!

[teamfatboy]

It's the Harbour Capital - I don't take it too seriously, but the trend of late is that I've been getting slower (normally 'cos I just turn up and shuffle 'round the streets :pfft: ), so I want to try to go faster :cool: ...

This may mean some actual preparation :oops:

[runveerun]

It's the Harbour Capital - I don't take it too seriously, but the trend of late is that I've been getting slower (normally 'cos I just turn up and shuffle 'round the streets :pfft: ), so I want to try to go faster :cool: ...

This may mean some actual preparation :oops:

Oh you'll do well, you did great on your last 10ker I remember you did it in really good time <60mins wasn't it?

[teamfatboy]

Nah, I was well slow.... then that was the time I'd done NO prep - well, none that helped anyways! But wtf, it's over in an hour or so, and then there's plenty of time for brunch !

[runveerun]

Nah, I was well slow.... then that was the time I'd done NO prep - well, none that helped anyways! But wtf, it's over in an hour or so, and then there's plenty of time for brunch !

Will there be a free banana at the end? That is the most important question!

[teamfatboy]

Will there be a free banana at the end? That is the most important question!

The first couple of years there were free Whittakers' Peanut Slabs =P~ but last year it was "just" a muesli bar and the banananannanana.

It's actually very well organised, with pace groups, ample water/drink stations, and all the optional trimmings once back at the Cake Tin. I never knewed the ramp up to the Concourse was so steep as it feels when you've done 9.5k and have to HTFU before running down the chute past your (much faster, already finished) mates :oops:

[teamfatboy]

..and there was some training done today

Monday 24 May

Deadlifts 6x6 [warm-up 1x 10x 60, 1x 10x 80] 100, 110, 120, 130, 140, 150 kg

SM CG Press 3x 12, 30, 40, 50 kg. Started a wee bit light, but finished a wee bit heavy, all evens out in the end

HS Lat Pull-down 3x 12 20 kg/ side, 30, 30.

SB Crunches 3x 25

Stretches to save back, and done!

[runveerun]

I'm sorry all I got from that was

banana, Peanut Slabs,Cake