Finishing 2010 with volume

[teamfatboy]

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!!!

Quick, lets tell the networks, we could maybe make a reality show out of finding people and trialling it on them...

or we could package it up with a lot of crapola people don't really need, slap some fancy labels on Budget-brand cans of the right food and patent that...

or we could changes the labels from "contains four servings" to read "this is enough food for a whole village you moron, don't eat the whole thing in one go"...

No wait, folks have tried the first two...

Ah, well, I'm off to th garden ! Those weeds won't pull themselves !

[Grover]

Ah, well, I'm off to th garden ! Those weeds won't pull themselves

This is where you bring in the "at home exercises" demonstrations for a foresaid

Bring em to your place, get them weeding, cleaning and painting house

Then put on the recommended banquet

water

1 can to 4 people

Of course film it all, put on TV and you have your reality reality fat buster show

Just read :oops: one of the wifes magazines and has a woman in there who claims to have won a physique show just by dancing to the wiggles for training!

[teamfatboy]

LOL - my wife's got the same one... Amber someone or other, won a bikini/swimsuit class, and is off to New York, right?

If she got that good from just the Wiggles, maybe she IS onto something!

[teamfatboy]

Monday 8 Feb

Deadlifts 6x6 [warm-up 2x 12x 60 kg] 100, 100, 120, 120, 120, 120

CG SM Press 3x12 - 40, 50, 50

Negative Chins - managed 3 reasonable negative chins, before I degenerated to a static hold for a few more, then (oh the shame) went back to assisted +ve chins to complete the set. I WILL get better at negative chins, then add weight,... but crikey! :shock: I have sooo much more respect for the guys who can hold that Iron Cross on the gymnastic rings....

Bench Knee Raises 3x15 to hit the abs.

[teamfatboy]

Finally got to the physio... found tightness in the small-muscles around the spine, pushed and prodded and already things felt "free-er" - dry-needling next week to (hopefully) complete the job.

Weight-n-cardio today - Narrow-stance squats, standing overhead press and DB rows - one of my favorite combinations :dancing:

[Grover]

u think these exercises are a good thing to do with a sore back?

would think they may aggravate?

Be careful don't want to cause further damage this early in the year

[teamfatboy]

u think these exercises are a good thing to do with a sore back?

would think they may aggravate?

Be careful don't want to cause further damage this early in the year

No, the large muscles like the erectors are fine, it's only when I do particular moves that hyper-extend (is that the right word) the right QL that I get a spasm. So today's SM Narrow Squats, provided I set the core, and nail the form, are fine. But if I go under the bar half-cocked and just expect to bang it up, ain't gonna happen.

And yes, I'm taking it nice and slow.... what's that cliche about a marathon not a sprint?

[teamfatboy]

Weds 10 Feb

SM Narrow-Stance Squats 7x4 [Warm-up 2x 10x 60] 100 100 120 120 122.5 122.5 125 PB

Standing Overhead Press 7x4 40, 40, 40, 45, 45, 45, 50

Prone Row 7x4 60, 60, 60, 60, 60, 60, 60

Cardio - Spin with Murray (instructor ex JCF). Better class, 640 cals gone

[Grover]

:clap:

PB awesome stuff, keep it up TFB

[teamfatboy]

Thanks Grover. The narrow squats really hit the glutes in a new and uncomfortable way!

Was happy with the O'head press too - started heavier, so the overall work done was up - but I still want to get to 60 for reps soon!

Had fun with the prone row, messing with overhand versus underhand, pulling to point of sternum (low) versus upper chest (high). Underhand's a much harder lift (for me, anyway).

[teamfatboy]

Good session with PT last night, focussing on form.

Got some useful tips on:

Bent-over rows (wider grip, elbows high)

Upright rows (again, wider grip to de-couple chest and bring in more rear delt) and

Standing Press - Split stance.

Back to day one today...

BB Front Squats, Seated DB Press and CG Seated Row.

Bring it on!

[drizzt]

Nice man, when I fixed my form on a few exercises last year, I had muscle soreness and growth in places I never knew existed :oops: Good move putting some focus on it :nod:

[Grover]

:clap:

Good stuff TFB

[teamfatboy]

Friday 12 Feb

BB Front Squats 6x6 [warm-up 2x 10x 40] 70, 70, 75, 75, 75, 75 PB happy with that, it was really hot and humid in there today, bar kept rolling off delts. AND I'd bought a block of chalk, but left it at home :doh:

Seated DB Press 5x10 all sets 2x 17 kg dbs

CG Seated Row 5x10 40 kg/side, 40, 40, 40, 45 - mid back aflame right now...

Had thought I might have made it to a pair of 20s for Seated DB Press, but wasn't to be... might have got there if I'd remembered the pre-wo creatine :doh:

Just a couple of early morning cardio sessions at the weekend to round out the week.

[Grover]

:clap: PB's are always good

early sessions cardio = rest of day working in garden?

[teamfatboy]

:clap: PB's are always good

early sessions cardio = rest of day working in garden?

Thanks, Grover... slowly pushing the limits. I want to be at bodyweight for front squats for a full 6x6 by Xmas - please let the diet work :pray:

Early morning cardio = 40 minutes HIIT on the wind-trainer before breakfast.

Mercifully, it's raining at the moment, forecast for tomorrow is dodgy, and Sunday's Valentine's Day, so I think I might avoid gardening this time :pray: :pray: :pray: :pray: :pray: :grin:

[teamfatboy]

Sat 13 Feb

Cardio before breakfast = HIIT on the windtrainer, including 10m of 30s on/ 30s off, 10m of 1m on/30s off, and 10m of 2m on/ 1m off. Peaked at a wheel speed of 65kph, max hr 84%....

Thank goodness today's a medium-carb day, a whole cup of oats with my shake now!

[runveerun]

Sat 13 Feb

Cardio before breakfast = HIIT on the windtrainer, including 10m of 30s on/ 30s off, 10m of 1m on/30s off, and 10m of 2m on/ 1m off. Peaked at a wheel speed of 65kph, max hr 84%....

Thank goodness today's a medium-carb day, a whole cup of oats with my shake now!

I'm glad somebodies doing cardio I'm not entirely sure what's happened to mine!! :clap:

[bigdogbob]

wow awesome cardio effort tfb those pounds will be rolling off you!!!

[teamfatboy]

Sat 13 Feb

Cardio before breakfast = HIIT on the windtrainer, including 10m of 30s on/ 30s off, 10m of 1m on/30s off, and 10m of 2m on/ 1m off. Peaked at a wheel speed of 65kph, max hr 84%....

Thank goodness today's a medium-carb day, a whole cup of oats with my shake now!

I'm glad somebodies doing cardio I'm not entirely sure what's happened to mine!! :clap:

Meh - some mornings I think cardio's over-rated... but I just dropped $18 on an entry in the Round the Bays..which means if I want to get home by sundown I need the practice :oops:

Besides, one of the two of us has more %bf to burn :shock:

wow awesome cardio effort tfb those pounds will be rolling off you!!!

Thanks Nessie... that's the plan, anyways.

[teamfatboy]

2010 - and the Super 14 season starts predictably... 'Canes over the Blues, naturally, but Crusaders over the Highlanders...that just ain't right! :shock: :evil: :roll:

[teamfatboy]

Sunday 14th Feb....

Cardio before breakfast

0730 - coffee, black and 2 aspirin [was that the cyber hangover from Rose's Welcome-Back Party :grin: or the leftovers of the old ACE stack :? ]

0740 - wheels on the bike go round and round

2m warm-up 25 kph

10 reps of 30s on/ 30s off where on equals wheel-speed 50 kph]

2m recovery

10 reps of 45s on/ 30s off

2m recovery

10 reps of 60s on/ 30s off

1m30 recovery (timed to catch the tempo change in the long Freebird :jive:)

1 rep of 2m flat-out/ 30s recovery... peaked at 91% max hr :shock:

HR monitor was playing up at the start - either that or I really am a heartless bastard :nod: so I didn't get an accurate readout on performance, but likely over 700 cals gone, that'll do nicely.

[runveerun]

Sunday 14th Feb....

Cardio before breakfast

0730 - coffee, black and 2 aspirin [was that the cyber hangover from Rose's Welcome-Back Party :grin: or the leftovers of the old ACE stack :? ]

0740 - wheels on the bike go round and round

2m warm-up 25 kph

10 reps of 30s on/ 30s off where on equals wheel-speed 50 kph]

2m recovery

10 reps of 45s on/ 30s off

2m recovery

10 reps of 60s on/ 30s off

1m30 recovery (timed to catch the tempo change in the long Freebird :jive:)

1 rep of 2m flat-out/ 30s recovery... peaked at 91% max hr :shock:

HR monitor was playing up at the start - either that or I really am a heartless bastard :nod: so I didn't get an accurate readout on performance, but likely over 700 cals gone, that'll do nicely.

I haven't stayed up so late in a long time! I didn't get out of bed till 7 this morning which is a sleep in for me! Good work on the cardio I assume this was on the wind trainer not on the road?

Have you been running for the race thingy? It's gotta be soon?

[teamfatboy]

Having a lie-in's good, eh... I'm normally up and about by just after 5, so listening to the 7am news is luxury!

Yep, cardio's on the wind-trainer, living at the top of the hill is good for starting off on a road ride, not so good for coming home again! Apart from anything else, if I was to be trying to do those 50kph intervals on the roads I'd need some quiet space... I suppose I could do laps of Lambton Quay, eh!

The Round the Bays is barely seven days away... so I'll be paying especial attention to my cardio... I'll finish no worries, but I hate it when I'm slower than last time :x

If you're up and about at 9-9:30 next Sunday, wander down to Frank Kitts Park/ the Boat Clubs by Saint John's Bar for the start...

[runveerun]

If you're up and about at 9-9:30 next Sunday, wander down to Frank Kitts Park/ the Boat Clubs by Saint John's Bar for the start...

Where does it end?