Finishing 2010 with volume

[becbec]

Cardio monkey day

[teamfatboy]

Dammit - I TOLD my brother not to put that picture of me on the web... no, wait, that can't be me, he's curling more than I can :oops: :pfft:

[teamfatboy]

Weds 9 June - vanilla day (i.e. kinda bland and standard)

BB Front Squats 6x6 60 70 80 80 85 90

Seated DB Press 5x10 17s, 20s 20s 20s 20s

Seated CG ISO Row 5x 10 40s, 50s 50s 50s 50s.

And done... busy at work, but at least a modest amount of iron got moved. :shifty:

[runveerun]

And done... busy at work, but at least a modest amount of iron got moved. :shifty:

Somebodies gotta move it! :grin:

[teamfatboy]

Thursday 10 June

Leg-killing workout:

Lying Leg Curls [1x 12 warm-up] 3x 12

SB Curls 3x 15

BB Lunges - rear leg on step - 12, 12, 12

Sissy Squats 3x15

Seated Extensions dropset 50 kg (10), 40 (10), 30 (10), 20 (10), 10 (10).

Nasty, brutal and short... can't remember half the weights... :doh:

[drizzt]

Nice front squatting numbers there mate :nod:

[teamfatboy]

Saturday 12 June

Pre-brekkie cardio - 60min on the bike, 790 cals. Mostly increasing intervals, 10x 30s on, 30s off, recovery, 10x 45s on, 30s off, recovery, 10x 60s on, 30s off, then some variations... like holding 100rpm on the pedals for 30s increments up the gears, which is harder than it sounds by the time you get over 50 kph wheel speed :oops:

Nice front squatting numbers there mate :nod:

Thanks, Drizzt, I'm aiming to force it to bodyweight for six reps, and since bodyweight isn't coming down, only way is to force the weights upwards! 's all good!

[VampireChick]

Nice early workout Best way to start the day! (I'm being lazy and taking my time..... :oops: )

[teamfatboy]

Thinking I have to conserve my energy just a little.. promised myself a Heavy Day Saturday for weights this evening.

Monday promises to be interesting, have to drop the car off at the Basin Reserve at 730, so I figure I'll train at Exodus and then for laughs, I'll do my PT's Power class at 9:30am.

All that means that by around 1100 I'll be asleep at the wheel of my car in Noel Leeming's parking lot!

[VampireChick]

Oooh! Might catch you at Exodus on Monday then I'll prob be out by 8 or so, so we'll see.

[teamfatboy]

Oooh! Might catch you at Exodus on Monday then I'll prob be out by 8 or so, so we'll see.

I should be there by then... just gotta walk up from the Basin.

Saturday 12 June

Alleged "Heavy Day Saturday"

BB Squats 5x5 100 120 130 140 but that was as good as it got, tried 160s but knees wouldn't let me get past 45 degrees before I got the feeling they were desert me like rats off a sinking ship. Settled for a last set at 150

BB Deads 5x5 100 120 140 150 and then the wall.... couldn't pull 160 past knees, dropped to 140 again :evil:

BB Bench 5x5 60 70 80 85 90 and a single at 92.5. Upper body seemed happier, but overall not the most satisfying workout.

Only myself to blame - got too comfortable in my chair watching a movie, forgot to eat, left it late in the day. WILL DO BETTER :madman:

The knees got an absolute caning on Thursday, and were grizzling all day yesterday, so I'll hit them with emulgel and painkillers. The caning came from things I'd not done in ages like sissy squats and bb lunges, so the next revision of the training will add them back in too...

[Grover]

:clap:

Good work out nonetheless

[teamfatboy]

Monday 14th June Part 1

Weights

DB Incline Press 5x12 20 25 30 30 30 kgs

SLDLs 7x4 warm-up 80, 100] 120 130 130 130 140 140 150 kg

BB Upright Row 5x12 25 30 30 30 35 35 35

Bench Knee Raise 3x 25

Stretches and done...

Happy enough, was keeping it light. No belt, so the 4x 150kg sldls were a bit of a test on the lumbars, but they coped

[teamfatboy]

Monday 14th June Part II

Power - cardio. Nice new release from Radical Fitness, Power's vaguely similar to LM Pump, but working complementary muscle groups... so, legs, then back-chest, then shoulders-arms. Killer leg set with lots of 21-like lower-half work on lunges and squats; same for back and chest, and even for arms. 55 minutes, 690 cals.

And... the sun came out, it got warm. What's the bet THAT won't last

[teamfatboy]

Oh, and forgot to add - random happening at Exodus (which only has two squat racks :think: )

I was there early, and a PT I know was working with what looked like the School-boy Black Caps cricket team.. I asked if I could use one of the squat racks, already with 80kg on, for my stiff-leg deadlifts, and the young fella asked if he should strip the weight off... and the PT said "Nah, mate, he'll be adding heaps on!". The reaction was quite nice - eyes wide! 's all good when you get that :nod:

[Of course, then I DID have to go-hard out, just to live up to expectations :grin: ]

[Grover]

Always good to show the young fella's how its done, too bad if hobbling around next day, they aren't likely to see that!

[teamfatboy]

Weds 16 June Part I

BB Box Squats 7x4 [warm-up 5m bike, 2x 10x 60kg] 100 110 120 130 130 140 145 kg using bench for box

BB Standing Press 7x4 40 40 45 45 45 45 50 kg

DB single-sided row 7x4 35 40 45 51 51 55 60 kg

(should have done abs and stretches but didn't remember til I was in the shower :doh: )

[steak]

nice volume off the box 8)

[teamfatboy]

nice volume off the box 8)

That last set, I was like a traffic light... first I turned green, then orange , and fire engine red during the last one...

But now, after a coupla apples and a shake, it's all good

[teamfatboy]

Wednesday 16th June Part II

Cardio - Fight-Do combat class... 50 minutes, 850 cals... wow, that was intense! Need to get "left" and "right" on my knuckles to remember the sequences :doh:

[VampireChick]

So it WAS you!

[teamfatboy]

Ah, but which guy...there were two of us! It was a big class, tho... maybe twenty or so?

Actually, I was the unco one :oops: And you would have been... OMG, right in front of me? I remember wondering if you'd decided to give it a go.

[VampireChick]

I was right in front of you (well my sister was, I was the one to the left in the black). My partner (Mr Krabs) had pointed you out once a few weeks back and said "I think that's TFB" but we weren't sure. Turns out it was!

[teamfatboy]

Yep, I remember thinking - I wonder if that's VC against the window..

I'm not sure if I'm going to do more of the classes but I enjoy Fight-Do City Fitness doesn't offer anything like that, and the Radical Fitness Brand is really good, so you might see me there, and now you know for sure which one I am :nod:

[morattigirl]

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

Man that looks wicked!!