TFB goes Oly style

[teamfatboy]

January 01, 2011

First day of the year, first workout.

So what if it was only cardio, better than nowt.

Bike on windtrainer: Moderate- to hi-intensity steady state, pyramided up to 50 kph but without max resistance. About 55 minutes, or however long Season 1, Episode one of The Wire lasts.

[PeterDolan]

I only did cardio too mate, don't feel bad

[teamfatboy]

Meh! City Fitness was shut, back into it tomorrow. Coulda paid to go to Les Mills, but had better use for the $20.

[Chillicat]

Shut? That's an abomination. Lazy workshy mutter mutter mutter...

[teamfatboy]

AND, they're only open 8-1 Sunday-Tuesday.. they're making me get up EARLY in the holidays :grin:

The renovations continue - in order to get the builders in to enlarge the women's changing rooms, they're (presumably temporarily) swapping men's and women's around (women to the left, men to the right).

[Chillicat]

AND, they're only open 8-1 Sunday-Tuesday.. they're making me get up EARLY in the holidays :grin:

The renovations continue - in order to get the builders in to enlarge the women's changing rooms, they're (presumably temporarily) swapping men's and women's around (women to the left, men to the right).

Crikey - I'm glad you mentioned it, or I might not know when I get back and walk into the wrong one by complete and total mistake :shifty:

[teamfatboy]

Sunday 02 January

Back

Low-pulley cable row 6x 10x 40, 2x 10x 50, 2x 10x 60

WG Pull-downs 5x 12x 49

Incline DB Row 2x 12x 25, 2x 12x 28, 1x 12x 30

DB Pull-overs 2x 12x 25, 2x 12x 28, 1x 12x 30

Hi-pulley pull-throughs 6x 12x 40, 2x 12x 50, 2x 12x 60 owowow

Cardio - 40 mins of nostalgia on the elliptical, wading my way through some cardio circuit music from five years ago. 600 cals, and done.

[teamfatboy]

The renovations continue - in order to get the builders in to enlarge the women's changing rooms, they're (presumably temporarily) swapping men's and women's around (women to the left, men to the right).

Crikey - I'm glad you mentioned it, or I might not know when I get back and walk into the wrong one by complete and total mistake :shifty:

This morning the reception desk folks were telling everyone as they signed-in, but in 40 minutes on the cardio (now downstairs) I still saw folks come awful close to making a mistake :oops:

[teamfatboy]

So, I've been thinking about my training plan for at least the first few months of the year:

To start with, the goal is burning fat while retaining lean muscle mass.

All things are relative, but legs and traps are not in as much need of attention to delts, chest, back and arms (assuming you could in fact see them under the lard), so what I'm thinking of is a five-day split that looks like this:

Mondays: Legs and traps

Tuesdays and Sundays: Off

Weds, Thurs, Fridays, Saturdays: a repeating roster of Chest-triceps, back-biceps and shoulders-abs.

So, week 1 would be

Weds Chest-tris, Thurs Back-bis, Fri shoulders-abs, Sat chest-triceps;

Week two would be:

Weds Back-bis, Thurs shoulders-abs, Fri chest-triceps, Sat back-bis, and so on.

Three exercises/ muscle group.

The actual make-up of the Saturday workout (the second time that week a muscle-group gets hit) would vary from the Tuesday one, hitting from different angles/ reps etc, although I'm thinking to begin each muscle group with a 10x10 at about 50-60 %1RM a la GVT, and then two exercises at 5x12.

Views ? I suspect there's probably a Britannica's worth of reasons why it's not a smart idea, but I'd be interested in advice.

[Phedder]

If you're wanting to focus more on your areas that need attention with a little tweaking you could hit them all twice a week instead of just 1 of 3 twice a week. Bring shoulders onto chest/tris day and abs onto back/bis day and you could try something like;

Monday - legs and traps

Tuesday - Chest/shoulders/tris

Wednesday - Back/bis/abs

Thursday - Off

Friday - Chest/shoulders/tris

Saturday - Back/bis/abs

Sunday - Off

As you said every second session of the same groups you could do different exercises/reps. Kept your 2 days of rest but I'm not sure if you had Tuesdays off because you have to. Obviously rearrange as you wish but that's just the basic idea if you want to target certain groups twice a week.

[teamfatboy]

Mon 03 Jan

Chest

Flat BB Bench 10x 10x 60

Incline Flies 10x 10x 15s

Hi Pulley X-overs 10x 10x 25s

Cardio - 40 mins/ 600 cals/ elliptical.

Time for some chicken

[teamfatboy]

Tues 04 Jan

Legs

BB Squat 10x 10x 100 kg

Hammer Strength Extension 5x 12x 30kg

Stiffleg Deadlifts 10x 10x 80 kg

Seated Leg Curl 10x 10x 56kg

Standing Calf Raise 5x 12x 124 kg

10 min cardio, ran out of time, will jump on the bike later.

OMG it was hot in there today, the last set of squats was not so much a run of ten as 5 pause 5 and the humidity started to mess with my grip...should have taken the chalk with me.

The New Years Resolution bunnies must be starting to turn up - looked at the cardio floor at one stage and there wasn't one spare treadmill, cross-trainer, bike or elliptical.

Oh, and the guy curling a bare Olympic bar in the power rack.... the guy doing "three-board" shoulder presses in the Smith Machine... seriously, if the bar doesn't go below your eyebrows, does it really count?

[teamfatboy]

Wednesday 05 Jan

Arms

Incline DB Curls 5x 10x 12 kg/side, 5x 10x 15 kg/ side

Machine preachers 5x 12x 25

Hi-pulley cable 5x 12x 25 kg/ side

CG Bench 5x 10x 40 kg, 5x 10x 50 kg

French Press 5x 12x 25 kg

BB Skulls 5x 12x 25 kg

Arms - munted \:D/

And done... no time for cardio, so will claim the two hours clearing the section for that :nod: :grin:

Today's rant: City Fitness re-organised the upper deck AGAIN... and clearly they didn't think too much about it. The leg machines used to be grouped, likewise upper-body, but not any more, and things have been put "where they fit", not "where they need to be". Hmmm ! Probably all part of a plot to turn us into cardio numpties, walking from squat rack halfway across the room to the leg press :doh:

[teamfatboy]

Thursday 06 Jan

Shoulders

Seated DB Press 4x 12

Leaning Cable Raise 4x 12

ISO Press 4x 10

Rear Delt Machine Fly s/set with bentover Rear Delt Raise 4x 10

Cardio - 40 min on the elliptical. Having weighed in, and corrected for the Xmas Xcess, Machine said 764 cals... it lies!

[teamfatboy]

Monday 10 Jan

Incline SM Press 6/8/20

Incline Flies 6/8/20

Pec Dec 40-rep dropset

Clean-and-press 3x 12

Side raise 3x12

SM Upright Row 6/8/20

Cardio - 500 cals in 36 minutes on the elliptical at 80% max hr.

[becbec]

Monday 10 Jan

Cardio - 500 cals in 36 minutes on the elliptical at 80% max hr.

:shock:

could you walk after this? haha

[teamfatboy]

They were "Life Fitness" calories, not real ones... machines overestimate like hell, eh!

That was just cruising, I dialled the cardio back to a set amount while I get the diet set up... I think I'll need to get harder than that before the summer is over.

[teamfatboy]

Tuesday 11 Jan

Just a cardio day - 500 cals worth of elliptical in 35 minutes

Weds 12 Jan

Legs

Warm-up HS Leg Extensions 2x 20x 49kg

Sumo Squats 6x 120, 8x 100, 20x 60

Walking DB Lunges 3x 15x pair of 10kg dbs

HS Lying Leg Curls 6x 60kg, 8x 50, 20x 30 kg

Good Mornings 3x 12x 60kg BB

SB Leg Curls 3x 15

Cardio - 500 cals elliptical trainer 32 minutes, getting faster

[teamfatboy]

Thursday 13 Jan

Biceps-abs

[Warm-up 2x 20x BB Curl]

Incline Simultaneous hammer curl 6x 15s, 8x 12s, 20x 8s

BB Curls 2x 21s x no idea what the weight was

[should have been DB preachers but was] semi-prone BB curls, lying face down on an incline bench, start position vertical, locked-in with a broom handle under triceps. Interesting.

SB Crunches 3x 15

Decline twists with medi-ball 3x 15

Lying leg raises... interesting :doh:

Then cardio, 500 cals of elliptical, 32 mins... I'm getting faster :grin:

[becbec]

Then cardio, 500 cals of elliptical, 32 mins... I'm getting faster :grin:

8)

[teamfatboy]

Then cardio, 500 cals of elliptical, 32 mins... I'm getting faster :grin:

8)

Wah! Spoke too soon...

Friday 14 Jan

Plan calls for just cardio today... so 500 cals of elliptical was duly done, but it took me 33m06s, I got slower :madman:

Plus...plan is cal-based at the moment, so I wore a HRM to get a good gauge... and to my horror the Polar said that, including cool-down, I'd only done 445 cals. :pale:

I'm gonna go with the Polar's figures for consistency (and cos, worst case, it'd mean I do more than the plan's requirements if it turns out the Life-Fitness are more accurate).

[teamfatboy]

Saturday 15 Jan

Back and triceps

Warm-up WG pulldowns 1x 20x 35kg, 1x 20x 42kg

Sumo dead lifts (yay :dancing:) 6x 140kg, 8x 120kg, 20x 80kg

Bent-over rows 6x 80kg, 8x 60kg, 20x 40kg

SM wg pull-up rows 1x 20

Lying rear delt raise 3x 12x 8kg/side

CG press 6x 50kg, 8x 45kg, 20x 30kg

Lying triceps extensions: 3x 12x 30kg

(1 bottle water)

Cardio: 750 Lifefitness pseudo-calories on the elliptical. Oh, and another bottle of water... man, it was hot in there today.

Overall - glad I paid attention to the warm-ups, and really happy to have sumo deads on the menu. Got a bit optimistic tho.. started the 65x at 160kg but after two it was clear I'd over-reached, dropped it back to 140 for six clean reps. Should have had straps or chalk with me tho.... doing the fat man rows the biggest issue was my grip, no knurling on the SM bar at all, and even hook grip couldn't stop me from slipping.

[Grover]

Interesting program TFB, Optimass ( and many others inc self) are all attempting to do similar goal. lean up.

Soundsgood has to be the most focused though! which could explain his overall better condition!

1100 cals on cross trainer AFTER weights! :shock:

[teamfatboy]

Thanks Grover, yep, it's time to lean-out, and how :oops:

Sunday 16 Jan

Cardio - down in the pit on my wind-trainer, grinding away to The Wire Season One, Episode Two for 55 minutes of mostly LISS...man, it was HOT! Perhaps not as hot as Pacific Paradise, but hot enough :pfft: Probably around 500 cals.

There was also two hours of demolition work.... only in Wellington would someone use four six-inch nails to anchor each 1.2m panel of a little gazebo!

[teamfatboy]

Monday 17 Jan

Legs

Warm-up HS Leg Extensions 1x 20x 35 kg, 1x 20x 42 kg

Sumo Squats 6x 120, 8x 120, 20x 70

Walking DB Lunges 3x 15x pair of 10 kg dbs

ISO seated Leg Curls 6x 60 kg, 8x 50 kg, 20x 40 kg

Good Mornings 3x 12, 20 kg plate clasped to chest. Still working on form...

Lying Leg Curls 3x 15

Cardio - 500 cals elliptical trainer 32 minutes, went on to do 625 in 39m30 and another 50 during cool-down.

Today's definition: Pain is the velcro from the BB pad, pressing on sunburned shoulders.... top set of 6x squats could have been 140 kg, were it not for the pain that inflicted. That's why the top weight for 6x and 8x is the same..... but it was still an improvement over last week