Finishing 2010 with volume

[steak]

It was a new woman, didn't catch the name (cut my arrival fine, :naughty: TFB) but she was quite good - better than school-marm Liz, not as much of a live-wire as Ashley

I think she could be ex-JCF, I heard one of their Group-Ride instructors had moved to Thorndon. Tall-ish (poss a wee bit taller than you) brunette, maybe early 30s (but hell, they all look young to me :shock: :grin:)

pics please

[teamfatboy]

It was a new woman, didn't catch the name (cut my arrival fine, :naughty: TFB) but she was quite good - better than school-marm Liz, not as much of a live-wire as Ashley

I think she could be ex-JCF, I heard one of their Group-Ride instructors had moved to Thorndon. Tall-ish (poss a wee bit taller than you) brunette, maybe early 30s (but hell, they all look young to me :shock: :grin:)

pics please

Mate, they black-out the lights in the spin room - even with my manky phone-cam, the flash would be a dead giveaway... shortly following by dead TFB... :gunfire:

[steak]

fully understand...I'll just have to go train with SFS and Jono at LM in the city then

[teamfatboy]

Nice work on the DB press TFB, SLDL is looking strong too... heck, even upright rows! :nod:

How has the eating been going lately?

Thanks, Steak... had hoped I could knock out a set of 40s for DB press but not today... maybe once I fully sort out the supps. Happy with the SLDLs, they'll come back up too...started 20kg heavier than last week, which is good. Started too light on the rows, should have started at least at 40, but our gym's got pre-made bb's up to 50, and by then I cbf'd messing with plates and clamps :roll:

And yep, will be looking hard at negative chins with no assist, or even static holds.... that'll be next Monday.

Pre-breakie HIIT on the windtrainer tomorrow, and Friday's another fun day: narrow-stance SM squats, standing overhead press and DB rows, all 7x4

Diet (today was hi-carbs =P~ )

0600 3/4 cup oats, shake, coffee, zma, trib, multi vit

0930 80g cooked chook, cucumber/capsicum/celery/tomato, 10ml olive oil, 150g rice

WO

1300 - post WO, shake, banana, two apples (mmm, carbs!)

1600 - 150g tuna, 10ml olive oil, 100g brown rice, apple

1900 - 80g cooked chook, cucumber/capsicum/celery/tomato, 10ml olive oil, 150g rice

2200 - casein shake, 10g flaxseed oil, zma, trib.

And probably around 5l water thru the day. Started the new eating plan Monday, sticking to it quite easily, it's actually coming straight quite quickly, not missing the bad eats too much at all. Only thing I've been forgetting is the creatine mono.../ glutamine, will make sure to remember it and kick it in on Friday.

[teamfatboy]

fully understand...I'll just have to go train with SFS and Jono at LM in the city then

Shinyland - have you no shame :pfft: You'll frighten all the skinny boys...

The old owners used to post instructor pics and all on the web, along with who was teaching what day/time, might have explained why Natalie's classes had a certain gender bias :grin:

[Chillicat]

The old owners used to post instructor pics and all on the web, along with who was teaching what day/time, might have explained why Natalie's classes had a certain gender bias :grin:

[drizzt]

The old owners used to post instructor pics and all on the web, along with who was teaching what day/time, might have explained why Natalie's classes had a certain gender bias :grin:

Haha, blonde lady? Spin class? I didn't do this (honest!) but I could see why I was in a male-dominant class early one Saturday morning when I saw the instructor :pfft:

Only took one of her classes though and didn't see her again (only went about 4 times though), is she still around?

[drizzt]

Thanks, Steak drizzt...

I'm often mistaken for Steak on the streets ( :^o ), but unfortunately I'm not quite at that level

Diet (today was hi-carbs =P~ )

0600 3/4 cup oats, shake, coffee, zma, trib, multi vit

0930 80g cooked chook, cucumber/capsicum/celery/tomato, 10ml olive oil, 150g rice

WO

1300 - post WO, shake, banana, two apples (mmm, carbs!)

1600 - 150g tuna, 10ml olive oil, 100g brown rice, apple

1900 - 80g cooked chook, cucumber/capsicum/celery/tomato, 10ml olive oil, 150g rice

2200 - casein shake, 10g flaxseed oil, zma, trib.

You say high-carb day, are you rolling them down gradually and then back up every few days? Or doing an anabolic diet type thing where you have a couple of days a week that are high, with the rest zero-very low? (Or maybe I'm just being nosy :pfft:)

How long have you been on the ZMA/Trib for? I've just started it (along with Novedex), yet to notice a difference but it's early days yet. And how are you finding the Glutamine? Or have you not started yet? I just got some today along with some mono, can't way to give it a kick :nod:

[teamfatboy]

Thanks, Steak drizzt...

I'm often mistaken for Steak on the streets ( :^o ), but unfortunately I'm not quite at that level

Ooops - my bad... brain was mush by the end of the day, lay on the floor and watched NZ Masterchef =P~

Diet (today was hi-carbs =P~ )

0600 3/4 cup oats, shake, coffee, zma, trib, multi vit

0930 80g cooked chook, cucumber/capsicum/celery/tomato, 10ml olive oil, 150g rice

WO

1300 - post WO, shake, banana, two apples (mmm, carbs!)

1600 - 150g tuna, 10ml olive oil, 100g brown rice, apple

1900 - 80g cooked chook, cucumber/capsicum/celery/tomato, 10ml olive oil, 150g rice

2200 - casein shake, 10g flaxseed oil, zma, trib.

You say high-carb day, are you rolling them down gradually and then back up every few days? Or doing an anabolic diet type thing where you have a couple of days a week that are high, with the rest zero-very low? (Or maybe I'm just being nosy :pfft:)

How long have you been on the ZMA/Trib for? I've just started it (along with Novedex), yet to notice a difference but it's early days yet. And how are you finding the Glutamine? Or have you not started yet? I just got some today along with some mono, can't way to give it a kick :nod:

It's a seven-day rolling calendar... hi-carb days coincide with weights days, but Wednesday's the biggie... and no, it's not zero-very low, that may come later, depending on how I go.

I cleaned out the system for the last three months of last year, no ZMA, no trib, no glucosamine, no creatine, no nothing. I do find the ZMA helps with sleep, the trib - on Bio-Organics I didn't notice too much, but I gave BSC Triandrobol a run, seemed to work better for me. I have no recent experience with the L-glutamine, but will be paying more careful attention to how I respond to it and to creatine this year, looking to see positive benefits.

[teamfatboy]

Thursday 4 Feb

0500 - pre-breakfast cardio, on one cup black coffee, 2x aspirin.

40 min HIIT - windtrainer

2m warm-up

10m of 30s on, 30s off,

2m cruise,

10m of 45s on, 30s off,

2m cruise,

10m of pyramid 30s on/off, 45s on/ 30s off, 60s on, 30s off,

2m cruise,

5 min of 30s flat-out,

2m cool-down

Normal rear-wheel speed during HIIT over 50kph, flat-out over 55 kph... sadly, these ain't real-world speeds on account of no wind resistance.

Total 580 cals done... and breakfast at 6pm.

[runveerun]

Thursday 4 Feb

0500 - pre-breakfast cardio, on one cup black coffee, 2x aspirin.

40 min HIIT - windtrainer

2m warm-up

10m of 30s on, 30s off,

2m cruise,

10m of 45s on, 30s off,

2m cruise,

10m of pyramid 30s on/off, 45s on/ 30s off, 60s on, 30s off,

2m cruise,

5 min of 30s flat-out,

2m cool-down

Normal rear-wheel speed during HIIT over 50kph, flat-out over 55 kph... sadly, these ain't real-world speeds on account of no wind resistance.

Total 580 cals done... and breakfast at 6pm.

Woohoo another 5am crazy person! As you were saddling up your wind trainer I was in a gym at the other end of town!

Breakfast at 6PM? You know that has alot of lectures ahead of you!! :naughty:

[teamfatboy]

Thursday 4 Feb

0500 - pre-breakfast cardio, on one cup black coffee, 2x aspirin.

40 min HIIT - windtrainer

Total 580 cals done... and breakfast at 6pm.

Woohoo another 5am crazy person! As you were saddling up your wind trainer I was in a gym at the other end of town!

Breakfast at 6PM? You know that has a lot of lectures ahead of you!! :naughty:

Yep... so I meant 6am :grin: but hey, it was 6pm in Paris. Does that mean I can have a croissant, or a pain-au-chocolat, instead of oats-n-whey =P~

Found out that if I start my MP3 player from scratch, I hit the max-effort last set with the full version of FreeBird... love the tempo change about 4 minutes in, that'll carry me over the finish line :nod:

[rose]

full version of FreeBird... love the tempo change about 4 minutes in

The full version is way better than the radio edit 8)

[teamfatboy]

One for all you "spinners" out there - there's a new gym in town, just for you!

Have a look at Capital Spin.

To quote from a "friend of a friend":

Having a facility such as Capital Spin means that innovative freestyle instructors can have a place where they can instruct without handcuffs and chains ... more music + more variety = happy riders ... a healthy alternative.

Ashley (formerly from Bodyworks) who is just the best and was such a pleasure to work with at Bodyworks will be instructing Mondays @ 5:30pm & Wednesdays at 6:00am.

Also, if you can make it along to this Tuesday evening's class @ 5:40pm you'll see another instructor most of you will know!!

Location .... 220 Riddiford Street, Newtown (between McDonald's and Caltex).

Free Classes - Tuesday 2nd February to Sunday 7th February

Bookings essential - refer to website.

Capital spin will certainly add value to those who enjoy a good spin class.

And for those of you who maybe a little tired of the same old, tired pre-choreographed spin ... well, here's your chance to add some spice & variety to your spin regime.

[teamfatboy]

Friday 5 Feb

SM Narrow Squats 7x4 [warm-up 2x 10x 60] 100, 100, 120, 120, 120, 120, 120

Standing overhead Press 7x4 35, 35, 40, 40, 42.5, 42.5, 50 PB

DB Single Row 7x4 35, 40, 40, 45, 45, 51, 51

Cardio - spin class. Good workout from the calorie expenditure POV but complete rubbish otherwise.

A. the instructor didn't know the equipment;

B. the music was atrocious - couldn't distinguish the beat from her voice from the backing music;

C. the workout was basically the same set of climbs, regardless of the music;

D. instructor's cueing was very indistinct... neither voice nor visual cues were clear.

And to cap it all off, there was a strong burning smell in the room about 20 mins in... the class carried on. There was a fire-drill (or alarm, it wasn't clear) complete with fire appliances from the station up the street. Thankfully it only happened after I'd got out of the shower and into street clothes...

[drizzt]

And to cap it all off, there was a strong burning smell in the room about 20 mins in... the class carried on. There was a fire-drill (or alarm, it wasn't clear) complete with fire appliances from the station up the street. Thankfully it only happened after I'd got out of the shower and into street clothes...

Heh, this afternoon? I got there just as people were coming out I think, had to wait about 20mins at least before going in.

I think that's the 3rd time it's happened in the past couple months? (that I've experienced at least)

[teamfatboy]

A friend of mine was 15 minutes into her cardio upstairs, deeply unimpressed.... but I think it was a genuine alarm (for once), they evacuated some other nearby buildings too.

Still, I got the full w/o and cardio in - now it's off to watch the sevens - in a nice air-conditioned bar with something refreshing in my hand!

[Grover]

\:D/

Go the manu!

haha you must have been smoking on that spin bike!

[teamfatboy]

I love this town during the Sevens

On the short drive to pick up the missus I:

Gave way to a bunch of Mexican Bandits;

Got ambushed by aliens in green bodysuits;

Saw more angels and demons than Dan Brown; and

Saw Wonderwoman passed out (already) outside a sushi restaurant on Featherston St :grin:

..and it's only 6:00pm :pfft:

[rose]

Saw Wonderwoman passed out (already) outside a sushi restaurant on Featherston St

PICTURES MAN! :roll: Sheesh :pfft:

[teamfatboy]

Saw Wonderwoman passed out (already) outside a sushi restaurant on Featherston St

PICTURES MAN! :roll: Sheesh :pfft:

Shoulda, woulda, but like the blonde in the State Insurance ad found out, taking phone-cam pics while driving..... not so much :grin:

[runveerun]

Saw Wonderwoman passed out (already) outside a sushi restaurant on Featherston St

PICTURES MAN! :roll: Sheesh :pfft:

Shoulda, woulda, but like the blonde in the State Insurance ad found out, taking phone-cam pics while driving..... not so much :grin:

I saw GR loitering outside Gymez this mornink taking photos of people in their sevens costumes.

[Chillicat]

Hate fire alarms. I was on the verge of going to the 12pm pump class with the wonderful Riz, but right at that minute found out we had freebie Sevens tickets, so thought it best to just skip my lunch break so I could skip out of work early!

[teamfatboy]

**update**

Cardio - spin class. Good workout from the calorie expenditure POV but complete rubbish otherwise.

Checked the HRM to see if it had, in fact, been a good workout from the calorie expenditure POV... 685 cals! Definitely enough for a mallowpuff... but that would be the mallowpuff I'd already had a few weeks ago :shifty:

Even got saved from diet mistakes at happy hour... one of my gym mates was on the bar, and pointed out the horrendous load in a Bundy ginger beer...175 cals and 40g carbs, all sugar. So, skipped that too, rather than undo the good work.

[runveerun]

**update**

Cardio - spin class. Good workout from the calorie expenditure POV but complete rubbish otherwise.

Checked the HRM to see if it had' date=' in fact, been a good workout from the calorie expenditure POV... [b']685 cals! Definitely enough for a mallowpuff... but that would be the mallowpuff I'd already had a few weeks ago :shifty:

Even got saved from diet mistakes at happy hour... one of my gym mates was on the bar, and pointed out the horrendous load in a Bundy ginger beer...175 cals and 40g carbs, all sugar. So, skipped that too, rather than undo the good work.

Yep alot of sugar in those drinkies! But I figure it's still better than drinking booze :nod:

I have been doing my experiment for the last 10 days regarding diet and it has worked :grin:

Calculating my maintenance then running a small deficit for 10 days and bingo I have lost fat. Who would have thought that would happen? I think I may have discovered something!!! I could package it and sell it!!!