Finishing 2010 with volume

[teamfatboy]

Yep, there's a few from Bodyworks competing... I think Mitch has about had enough of tuna and broccoli to last her a lifetime, but she's looking great!

Dunno if I'll do the 'morning show' or just the evening. The morning show starts at an inconvenient time (1130am), and it's quite expensive compared to last week's NABBA show.

[Chillicat]

Michelle? I don't know her but if you mean the one who also competed last year I know who you mean. I've seen her doing pre-comp cardio classes at lunchtimes and she looks fantastic.

I decided to watch the whole thing since I couldn't go to the NABBA last week, so treating myself to the full day with a workout in between to kill time.

[teamfatboy]

Good idea! I see on the NZ(I)FBB website they say to get the tickets from Ticketek rather than rely on door sales.

[Chillicat]

Yeah, I caved in the end and just decided to suck it up and pay the evil Ticketek fee. My ticket number for the evening show is 66, and that was on Monday I bought it - so it's probably good advice to get the ticket early, as I guess lots will get sold in the week leading up.

You're so chatty I guess you know everyone from our gym who is competing! I'll just be sitting there and going 'oooh s/he's from my gym' and being super impressed that they have the guts to be up there.

Is the guy who trains at lunchtimes (and always has his bag with him) also competing? Saw he did the NABBA show. I'd wondered if he was competing, since he suddenly started looking super ripped at the gym, so it was nice to see a familiar face in the NABBA pics, even if I don't actually know him (the curse of shyness!).

[teamfatboy]

Me? I'll talk to anyone Guess it comes with having been there so long :shock:

Mark did really well for his first comp, but I don't believe he's going to do the other show - he could probably acquit himself well, but he was feeling flat and "over it", I think.

[teamfatboy]

Yeah, I caved in the end and just decided to suck it up and pay the evil Ticketek fee. My ticket number for the evening show is 66, and that was on Monday I bought it.

Lunchtime Friday - ticket #169.

It's general admission, and can be a bit of a scrum, so it doesn't hurt to get there early.

[Chillicat]

Yeah, I caved in the end and just decided to suck it up and pay the evil Ticketek fee. My ticket number for the evening show is 66, and that was on Monday I bought it.

Lunchtime Friday - ticket #169.

It's general admission, and can be a bit of a scrum, so it doesn't hurt to get there early.

Yeah - I was late for the morning show last year and thought I was on time for the evening show, but the queue was already huge when I got there. Lucky for me I'm on my own so it's pretty easy for a single to park themselves somewhere, and I actually got a great spot for the evening show last year. So will learn from that and go earlier tomorrow!

[teamfatboy]

Monday 20 Sep

some training, finally :shifty:

Chest-shoulders

Incline DB press [warm-up 20x 15s, 12x 17s] 12x 28s, 12x 32s, 6/6 drop-set 32/28s

Flat Flies 12x 15s, 12x 17s, 12x 20s

Pec Dec 30-rep drop-set 49 (10) 42 (8 :evil), 35 (12)

Clean-and-press 12x 25, 12x 25, 12x 25 - trying to hit the form right, some wouldn't have passed muster.

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

Lying rear delt fly 12x 8s, 12x 10s, 12x 10s.. form issues need work

Shrugs 30-rep drop-set 120 (10), 100 (10), 80 (10) and for laughs 60 (20 reps)

Then for real laughs...

Cable Cross-overs 12x 25/side, 10x 35, 6x 40

Seated DB Press 12x 10s, 12x 10s, 12x 12s... shoulders well-munted by this point :grin:

Finished with 30m cardio on the cross-trainer. Legs tomorrow

[teamfatboy]

Tuesday 21 Sept

Legs/Abs

Squats [20x 60, 12x 100] 12x 120, 10x 140, 5,5x 160 all to parallel, then 6x 100kg ATG, 5x 120kg ATG

Incline Leg Press 12x 200, 12x 240, 12x 280

Lying Leg Curls 12x 60, 12x 60, 12x 55 all with 1s squeeze at top of ROM

SLDLs 12x 100, 12x 120, 10x 140 (belted) - all relying on te power of chalk, no straps.

Tried to add in some seated leg extensions but faaark, starting from contracted position the knee joints were so not having that :evil: - may have to look into that.

Seated Calf raise 3x 12x 50kg

SB Crunches 3x 25

Prone Holds 3x 60s

Cardio - 30m cross-trainer to finish.

[morattigirl]

Tuesday 21 Sept

Legs/Abs

Squats [20x 60, 12x 100] 12x 120, 10x 140, 5,5x 160 all to parallel, then 6x 100kg ATG, 5x 120kg ATG

Incline Leg Press 12x 200, 12x 240, 12x 280

Lying Leg Curls 12x 60, 12x 60, 12x 55 all with 1s squeeze at top of ROM

SLDLs 12x 100, 12x 120, 10x 140 (belted) - all relying on te power of chalk, no straps.

Tried to add in some seated leg extensions but faaark, starting from contracted position the knee joints were so not having that :evil: - may have to look into that.

Seated Calf raise 3x 12x 50kg

SB Crunches 3x 25

Prone Holds 3x 60s

Cardio - 30m cross-trainer to finish.

Whoa thats a shit loads of squats there buddy How do you find your legs after that lot?

[teamfatboy]

Tuesday 21 Sept

Legs/Abs

Squats [20x 60, 12x 100] 12x 120, 10x 140, 5,5x 160 all to parallel, then 6x 100kg ATG, 5x 120kg ATG

Whoa thats a shit loads of squats there buddy How do you find your legs after that lot?

That's about right for me for squats, two warm-ups and then 3x12s.... legs are just quietly grizzling to themselves now :pfft: ... they know they got got, but they'll survive

[teamfatboy]

Weds 22 Sep

Back

BB Bent-over rows [20x 40, 12x 60] 10x 80 6x 100, 4x 105

Seated CG row 12x 91, 10x 98, 8x 105

WG Pulldowns 12x 91, 8x 91, 8x 84

Deadlifts 10x 100, 10x 120, 4,4x 140, and a single at 160.

The 140s were fine, but I think I got to the end of the tank before I pulled enough 160s... will have another go later in the week, but today was the wrong end of the volume equation, I reckon.

[teamfatboy]

Finally, back into it. Thursday's arm session didn't happen, and so I was getting serious iron withdrawal :madman:

Monday 27 Sep

Chest-triceps

Was helping a TP with his 1RM day...

Flat bench [20x 40, 12x 60, 6x 80] 4x 901x 95 then a bunch of misses at 100

Incline BB 6x 60, 4x 70, 3x 80, 3x 80

Incline DB 4x 30s, 4x 33s, 3 and a half at 38s

T-bar press-downs 20x 20, 12x 30, 6x 35, 4x 35

CG Press 6x 50, 3x 60, 3x 60

Dips - well, there were some, but by then triceps were munted. All good!!

Cardio - 30min elliptical to finish

Wasn't too surprised - TP's warm-up routine was more than I'd expect to do on a test day, but it was as much about him testing his 1RM, any workout's a good 'un as far as I'm concerned. Having said that, I feel the need to revisit Boris.... :think:

[teamfatboy]

Tuesday 28 Sep

Legs - again, helping TP with some 1RM work

BB Squats [10x 60, 6x 100] 4x 140, 4x 160, 2x 180, 1x 190, 1x 195kg shallow (not a PB :evil: ) shoulda stayed focussed.

Incline Leg Press 6x 280, 6x 371 (8pps plus 51kg db), 6x 371, then the mother of all strip-sets: 4x 371, 4x 331, 4x 291, 4x 251, 4x 211, 4x 171, 10x 131 (4 plates plus 51kg db). O.M.G. Whose idea was that?

Lying leg curls 6x 70, 6x 80

SLDLS 4x 140, 4x 150.

Seated leg extensions 12x 70, 12x 77...still having the same problem starting from "in the hold" with knee joints

And, cos TP has a mean streak, set of walking lunges w/dbs.

Jeez that stripset was brutal. Plus, the "decent" legpress was bust (BK, wot did u do :grin: ) so it was on the worse of the two, hence the db.

But hey, time under the iron is all good, yes? :nod:

[teamfatboy]

Never got to the gym yesterday, but did today.

Thurs 30 Sep

Back and biceps

Bentover Row [20x 40, 12x 60, 12x 60] 6x 80, 4x 100, 4x 105, 3x 110

WG Pulldowns 6x 98, 4x 105

CG seated row 6x 98, 4x 112.

and then....

Deadlifts 6x 140, 4x 160 and 2x 180kg (10kg PB) - belt, chalk, no straps :jive:

DB Curls 20x 12s, 10x 15s, 6x 17s, 4x 20s, 4x 20s

BB Curls 6x 35, 4x 40, 4x 40

and a coupla attempts at CG pull-ups

Cardio - 30m cross-trainer

and now for some BEEF =P~

[teamfatboy]

...tis true, the lure of the Dark Side is strong.

I'd been training with a guy from work, using Skip Lacour's Max OT which he liked, but for variety he was keen to try Sheiko, so it's back to #29.

Used the 1RMs from the test at the end of the last #29 - 190 squat, 110 bench and 170 dead. This should sort the men out from the fatboys :pale: :pfft:

BB Bench: 1x 5 reps x 55, 2x 4x 70, 2x 3x 80, 5x 3x 85

BB Squat: 1x 5 reps x 100, 2x 5x 120, 5x 5x 140

BB Bench: 1x 5 reps x 55, 2x 5x 70, 4x 4x 80

DB Flies : 5x 10 reps: 1x 12x, 2x 15s, 1x 17s and 1x 20s.

BB Good Mornings: 5 sets of 5 reps: 1x 60kg, 1x 80, 1x 90, 1x 100, 1x 110.

Was TP's first time on Sheiko, I think he may enjoy it!.

[bar-belle]

...tis true, the lure of the Dark Side is strong.

Love the journal title....good to see TFB... knew it wouldn't be long

[teamfatboy]

Tues 5 Oct

Filling in between Sheiko #29 days, did arms ('cos TP thought it'd be a good idea :think:)

DB Curls 3x 12 x 12kgs

French Press [warm-up 20x 15kg] 12x 35, 8x 35, 8x 35

EZ-bar preachers 12x 25, 10x 25, 10x 25

T-bar push-downs 12x 35, 12x 35, 12x 35

And 15min of cardio to finish.

[drizzt]

Nice, TFB You doin' extra weight days on top of Sheiko? :-s

[teamfatboy]

Yes, at least for the moment, largely 'cos TP won't be told... today he was adding in the MaxOT arm day, I think he'll learn soon enough.

Lets see how he goes after Deadlift day tomorrow :shock: :grin:

[Old Bull]

Добро пожаловать назад товарищ !!!!!

[teamfatboy]

Добро пожаловать назад товарищ !!!!!

Спасибо, старый бык

Today's deadlift day - time to SFW :gunfire: ...and then spend the afternoon in meetings, trying to stay awake!

[steak]

Give it your all comrade 8)

[bar-belle]

Today's deadlift day - time to SFW :gunfire: ...and then spend the afternoon in meetings, trying to stay awake!

Good on ya TFB that's the spirit...if you need a mid afternoon wake up call....I suggest extra strong coffee

[Old Bull]

Добро пожаловать назад товарищ !!!!!

Спасибо, старый бык

Today's deadlift day - time to SFW :gunfire: ...and then spend the afternoon in meetings, trying to stay awake!

Никаких проблем не товарищ

At least your CNS will be alive as you are trying to stay awake.