Finishing 2010 with volume

[teamfatboy]

Wednesday 8 Sep

Lunchtime - return of the cardio monkey :pfft:

I know some on here are afraid of zee spin bikes, but I killed it today at lunchtime, just "because"... instructor sucked majorly tho....

[teamfatboy]

Wednesday 08 September

After work.... time for Back and bis

BB Bentover Rows 20x 40, 10x 60, 8x 100, 6x 110, 4x 110.

WG lat pulldowns 6x 91, 6x 98

CG Seated Row 6x 98, 6x 105

Deadlifts 6x 140, 4x 155, 3x 150.

and a grip test, pull the bar off the squat rack and hold... 10s at 200kg, then a further 5s... I WILL get the grip up to spec!

DB Curls 20x 10s, 10x 15s, 8x 20s, 8x 20s, 8x 15s

BB Curls 8x 35, 6x 40, and a 21s at 20kg to finish.

Some back stretches, and done.

OMG, I think the darkside has me.... left the straps in the bag, found the chalk! Grip occasionally let me down, but it won't do it too often.

[Chillicat]

Wednesday 8 Sep

Lunchtime - return of the cardio monkey :pfft:

I know some on here are afraid of zee spin bikes, but I killed it today at lunchtime, just "because"... instructor sucked majorly tho....

Hmmm, not a bad idea to do a spin class. Who was the instructor? Is it the normal one for this time? Is there a time when there is a recommended instructor? It's probably been about a year since I ventured into a spin class, so I'm a bit nervous about going again, but might do it on my final push to sveltehood.

[teamfatboy]

Today was the dreaded Murray - Muzza!

Not a great class, I'd have to say. The new website doesn't give you any clues as to who's on when.... the old one used to list the instructors, so you could see who it was.

I don't know if any of the old crew stayed on - whether it was Nat J (great), the (now-departed?) Maria (manic, mad as a cut snake), Deano or the school-marmish Liz.

Now, with their new BTS GroupXxx cardio franchise, and a bunch of new instructors, I'm a bit in the dark. The timetable says some are "spin", some are GroupRide, whatever the difference is, is anyone's guess.

Today, altho it was quite nice outside, there would have been twenty or so in the class.

I'll be sampling the various instructors, will keep you posted, but right now I reckon I'd get better value from grinding it out on a spin bike upstairs.

[Chillicat]

Oh Maria's gone too? Shame - yeah, mad as, but she was a great instructor (bloody killer, and a walker arounder type who'd check you were working!).

Ever since I realised what a walk in the park 65% is, and that my standard bike level is around 72%, I am quite happy plodding along upstairs on the clunky bikes (though should bring my HRM and use the spin bikes I guess).

[teamfatboy]

There was no training on Thursday, a workday from 0720 thru 1850 put paid to that.

Friday 10 Sept

There WAS some training...of the shoulders

Clean and press 3x 12

Seated DB press 3x 12 finishing with 23s

Side lat raise 3x12

Rear delt flies 3x 12

Shrugs 30-rep dropset

And done....

[runveerun]

I know some on here are afraid of zee spin bikes, but I killed it today at lunchtime, just "because"... instructor sucked majorly tho....

I bet they took some weight lifting energy from you and now they are super charged to come and attack you when you least expect it!

:shock:

OMG, I think the darkside has me.... left the straps in the bag, found the chalk!

You have pleased le darkside god

[teamfatboy]

Monday 13 Sep

Chest-triceps

Good day - finished National Bench Day with 3x 100kg flat, 5x 85 incline and four x 38kg incline press. But triceps had taken a hammering - t-bar pushdowns maxed out at 40kg, CG press fours at 60kg but with respectable form.

Must remember the chalk for SLDLs tomorrow...

[bigdogbob]

Nice numbers on the bench but....

STAY OFF DA BIKE

it's bad for you :pfft:

[teamfatboy]

Nice numbers on the bench but....

STAY OFF DA BIKE

it's bad for you :pfft:

Nah, bikes are fun - especially with large internal-combustion engines!

But today is leg day....

Ave Caesar morituri te salutant :shock:

[Phedder]

Nice numbers on the bench but....

STAY OFF DA BIKE

it's bad for you :pfft:

Nah, bikes are fun - especially with large internal-combustion engines!

I've always wondered if your name was Harley-Davidson Fat boy related?

[teamfatboy]

Well spotted... altho I'd rather a Guzzi or similar, it seemed kinda appropriate back at the beginning - and now I cbf changing names!

[teamfatboy]

Tuesday 14 Sept

Leggies..

BB Squats 20x 60 10x 100 8x 140 6x 160 4x 140 0x 180 and 5x 140

Incline Press 4x 400, 4x 400, 4x 440kg pb

Lying Leg Curls 6x 75, 6x 85

SLDLS 4x 140, 4x 160

HS Seated Extns 20x 56, 20x 77kg

Cardio - 30m cross-trainer to finish.

I think tonight's definitely a steak night =P~

[bar-belle]

I've always wondered if your name was Harley-Davidson Fat boy related?

Well spotted... altho I'd rather a Guzzi or similar, it seemed kinda appropriate back at the beginning - and now I cbf changing names!

:doh: I wouldn't have picked it but did wonder why your handle was TFB

[Jigga]

edit: Return to Shock and WOW

[Big john]

Incline Press 4x 400, 4x 400, 4x 440kg pb

must be running out plate space on the press, Bodies next? :shock: :grin:

[teamfatboy]

Incline Press 4x 400, 4x 400, 4x 440kg pb

must be running out plate space on the press, Bodies next? :shock: :grin:

oh yus... I think there's room for one more 20 on there... then it's "anyone for a ride" :nod:

Wednesday 15 September

Back and bis

BB Bentover Rows 20x 40, 10x 60, 8x 100, 6x 105, 4x 110.

WG lat pulldowns 6x 91, 6x 102

CG Seated Row 6x 98, 6x 105

Deadlifts 6x 140, 4x 150, 4x 160.

DB Curls 20x 10s, 10x 15s, 8x 20s, 8x 20s, 8x 15s

BB Curls 8x 35, 6x 40, 3x 35...

Cardio - 30m cross-trainer.

Turning into a regular dark-sider in a cloud o'dust... chalk instead of straps. Happy with the 4x 160 strap-free, probably had a fifth rep in the tank. Next time - open with 6x 150 and see what happens :shock: :pale: :grin:

[teamfatboy]

I've always wondered if your name was Harley-Davidson Fat boy related?

Well spotted... altho I'd rather a Guzzi or similar, it seemed kinda appropriate back at the beginning - and now I cbf changing names!

:doh: I wouldn't have picked it but did wonder why your handle was TFB

I'll send y'all a picture of my new ride, but only if Big Wednesday comes my way... and yes, there was more than one reason for the handle :oops:

[Old Bull]

Turning into a regular dark-sider in a cloud o'dust... chalk instead of straps. Happy with the 4x 160 strap-free, probably had a fifth rep in the tank. Next time - open with 6x 150 and see what happens :shock: :pale: :grin:

Good stuff TFB no straps :clap: :clap: :clap:

[teamfatboy]

training buddy's talking about a test day in two weeks... 180 no straps ? :pray:

[Old Bull]

training buddy's talking about a test day in two weeks... 180 no straps ? :pray:

4 x 160 you will be pretty close "прогулка в парке бывшего товарища Шейко"

[teamfatboy]

Thursday 16 Sept

Shoulders

Clean-and-press 20x 17.5, 12x 22.5, 8x 25, then 6x 30, 6x 35, 6x 40

Seated DB Press 6x 15s, 6x 17s, 6x 20s

Seated side raise 12x 7s, 12x 8s, 12x 10s

Bentover rear delt flies 12x 7x, 12x 10s, 12x 12s

Shrugs - dropset 10x 120, 10x 100, 10x 80

Then for laughs

Calves - standing calf raise: 10x 169kg, 10x 160 kg, 10x 151kg.

And done... cardio tomorrow.

[Chillicat]

cardio tomorrow.

Spin class?

[teamfatboy]

No, probably not a lunchtime spin, work'll get in the way... I'll shuffle down after work and jump on one of the spin bikes upstairs with my mp3 player blasting away.... that way, I can make sure I get a good workout :nod:

[Chillicat]

At least you won't have to risk spending an hour with a rubbish instructor!

Are you heading up to uni to watch the comp on Sat? I'll be there nice and early to make sure I don't miss shouting out for Chris the train guard in the old fellas class!