TFB goes Oly style

[drizzt]

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

:x Most painful moment in life was forcing myself through squats during Sheiko with badly sunburnt back+shoulders :x I hear ya on this one!

[bigdogbob]

Oh I hear you on the sunburn, I got builders crack sunburn from painitng the other day, not realising my singlet was creeping up and then had to do 150 situps in the wod on sat it was so painful :shock:

Your training looks mint..sumo deads FTW

[teamfatboy]

I can almost picture that now...abs screaming "let me lie down" and lumbars saying "No, not the mat, not again".... :shock:

Yep, was a happy boy when I got the programme and saw that sumo deads were on the menu - Stumpy little legs means not too far to pull :grin:

Even happier when after only WG pull-downs for a warm-up I was able to pull 160 without straps or a belt. Unhappy I had to back off - but put chalk in the bag again :nod:

[teamfatboy]

It's not the heat, it's the stupidity :pfft:

Tuesday 18 Jan

Cardio - elliptical, 40 mins, two bottles of water and somewhere between 600-700 cals, depending on whether I believe my Polar or the LifeFitness read-out... either way, target achieved

[teamfatboy]

Wednesday 19 Jan

Biceps-abs

[Warm-up]

Incline Simultaneous hammer curl 6x 17s, 8x 15s, 20x 10s

BB Curls 2x 21s x 20kg, poss a wee bit light but at least I had good form :pfft:

DB preachers 6x 17s, 8x 15s, 20x 10s

SB Crunches 3x 15

Decline twists with 5kg medi-ball 3x 15

Hanging leg raises 3x 15

Then cardio, 500 real cals of elliptical, 38 mins

Hitting the plan nice and consistent - only gotta do that 200 more days in a row :shock: :shifty: :grin:

[teamfatboy]

Thurs 20 Jan

Lunchtime Cardio - elliptical (again...) 500 real calories at least - 600 LifeFitness calories in 35m15.

Back n tris tonight at the Black Hole, where Gravity is stronger (cos PT dials out all the cheats! :shifty: ) :grin:

[becbec]

You're on fire with the cardio there!! :shock:

[teamfatboy]

I guess that's why they call it fat-burning LOL - sorry Becbec, couldn't resist. But seriously, gotta unwanted Xmas pressie to work off.... :oops: :shifty:

Thursday 20 Jan

Back-triceps

Warm-up 2x 20x WG LPD 20, 30 kg

Sumo Deads 6x 140, 8x 120, 20x 60 kg - got three-reds for form from PT, lightened the weight from last week to get it right. Legs well-peeled from knurling on bar :pfft:

Bentover rows 6x 80, 8x 60, 20x 40 kg

Inverted SM Rows 1x 20

Lying rear delt flies 3x 12x 7 kg

CG Press 6x 50, 8x 40, 20x 30 kg

BB Skulls 3x 12x 30 kg.

and done...

[morattigirl]

Sumo Deads 6x 140, 8x 120, 20x 60 kg - got three-reds for form from PT, lightened the weight from last week to get it right. Legs well-peeled from knurling on bar :pfft:

Talc my friend, works a treat. Johnson's all the way :grin:

[teamfatboy]

Friday 21 Jan

Just a cardio day, grinding it out on the elliptical to meet my 500cal daily quota :roll:

Then some stretches, and done. Chest and shoulders tomorrow \:D/

[teamfatboy]

Saturday 22 Jan

Incline SM Press Warm-up 2x 20x 30, then 6x 70, 8x 60, 20x 40 kg

Incline Flies 6x 28s, 8x 23s, 20x 15s

Pec Dec 40-rep dropset 49 (8), 42 (8), 35 (8), 28 (12 reps)

Clean-and-press 3x 12x 30 kg

Side raise 3x12 x 8kg/ side

SM Upright Row 6x 40, 8x 40, 20x 20

Cardio - 750 "pseudo-cals" in 42m30 on the elliptical at 80% max hr - that'll work out to approx real-world 500 cals

Wasn't feeling it today, think I might have been behind on the hydration. Also getting re-acquainted with the Smith after a long absence - I'm not a big fan of using it for upright rows, dunno quite why.

[Gym rat]

I am also not much of a fan when doing when the smith machine for upright rows.I rather cable upright rows.

[teamfatboy]

Sunday 23 Jan

Just some cardio today... more of The Wire, 55 minutes. Mostly kinda LISS stuff, need to work on the bike set-up a tad before I can grind out the HIIT again.

Learned something today tho... the reason for some of the varied reporting of calorie consumption is down to VO2 max settings in my Polars. My bike computer says 647 cals in 55 minutes (using VO2 eq 30, from a test a couple of years ago) but my HRM says 478 cals (using VO2 eq 28, out of the box).

That small difference actually explains a lot :doh: - but since the only objective of doing the cardio is to burn 500 cals, and my current VO2 is somewhere between the two, at least I know I'm in the neighbourhood

Thumbs up to La Bella Italia in Nevis St, Petone :clap: they were happy to swap the spuds with my beef for green beans and broccoli.... and they know how to cook steak =P~

[teamfatboy]

Sunday 23 Jan

Just some cardio today... more of The Wire, 55 minutes. Mostly kinda LISS stuff, need to work on the bike set-up a tad before I can grind out the HIIT again.

Learned something today tho... the reason for some of the varied reporting of calorie consumption is down to VO2 max settings in my Polars. My bike computer says 647 cals in 55 minutes (using VO2 eq 30, from a test a couple of years ago) but my HRM says 478 cals (using VO2 eq 28, out of the box).

That small difference actually explains a lot :doh: - but since the only objective of doing the cardio is to burn 500 cals, and my current VO2 is somewhere between the two, at least I know I'm in the neighbourhood

Thumbs up to La Bella Italia in Nevis St, Petone :clap: they were happy to swap the spuds with my beef for green beans and broccoli.... and they know how to cook steak =P~

[teamfatboy]

Monday 24 Jan

Biceps-abs

[Warm-up]

Incline Simultaneous hammer curl 6x 17s, 8x 17s, 20x 10s

BB Curls 2x 21s x 20kg, poss a wee bit light but at least I had good form :pfft:

DB preachers 6x 17s, 8x 15s, 20x 10s

SB Crunches 3x 15

Decline twists with 5kg medi-ball 3x 15

Hanging leg raises 3x 15

Then cardio, 500 honest cals on the elliptical, 40m30 (510 cal on HRM, 600 cals by the machine's read-out.

[teamfatboy]

Tuesday 25 Jan

Mostly cardio - 40m of elliptical, zoned out to Ipod on shuffle

Oh, and some form practice on sumo deads beforehand:

5x 60 kg, 5x 100 kg, 5x 120 kg and 5x 140 kg. I WILL get the form right :madman: :grin:

I think NZMM and I scared away the poor newbie and her PT - but what responsible PT sets up to do SB work right between two squat racks in peak hours :doh:

[bar-belle]

Oh, and some form practice on sumo deads beforehand:

5x 60 kg, 5x 100 kg, 5x 120 kg and 5x 140 kg. I WILL get the form right :madman: :grin:

Mmm it's bit more technical aye...not like the conventional dead that you can just grip'n'rip

[teamfatboy]

I'd not done sumo deads for a couple of years, I just wasn't getting down low enough when I got red-lighted last week.

Spent practice time today sinking waaaaaay down and not just stiff-legging it up, seemed to start to click.

Will give it a decent whirl tomorrow, start to re-build the muscle memory of how it works, 's all good :nod:

That's all part of the fun, learning the way to perform the exercise to the best effect, whether it's hypertrophy or strength

[nzmusclemonster]

Tuesday 25 Jan

Mostly cardio - 40m of elliptical, zoned out to Ipod on shuffle

Oh, and some form practice on sumo deads beforehand:

5x 60 kg, 5x 100 kg, 5x 120 kg and 5x 140 kg. I WILL get the form right :madman: :grin:

I think NZMM and I scared away the poor newbie and her PT - but what responsible PT sets up to do SB work right between two squat racks in peak hours :doh:

:clap:

Seasoned pro's won't stand for amature behaviour..... especially when there is deadlifting to be done!

[Grover]

Good stuff TFB

As a matter of interest why have you picked 500 cals a day cardio?

How is the fat burning coming a long

[teamfatboy]

:clap:

Seasoned pro's won't stand for amature behaviour..... especially when there is deadlifting to be done!

True, that... and today is for-real deadlift day, back-n-triceps for the win!

Good stuff TFB

As a matter of interest why have you picked 500 cals a day cardio?

How is the fat burning coming a long

Cheers, G

Added in the cardio to get ready for summer 2012 :oops: :shifty: and/ or other goals in between.

500 cals/ day eq 3500 cals/week eq 1 kg bf gone :pray: - that's PT's direction, rather than just do it for time. Plus, I made the fatal error of grousing about how training with Boris had adversely impacted my CV fitness.

We decided to start the cut by establishing maintenance cals, and achieving the 500 cal/day deficit not through diet restriction but purely through cardio. So, if progress slows, we've still got cals left to cut, rather than just doing more cardio.

It's early days yet, but I can measure the difference on my belt already :dancing:

[steak]

good approach to the fat loss mate :nod:

[Grover]

Wow 2012 thats like 48 weeks away surely you jest 48kg's

good that its working, i have been doing opposite and watching diet to effectively drop a k a week, prob start a bit of cardio (more seriously) next month.

Yet to notice notches on belt though!

[teamfatboy]

Wednesday 26 Jan

Back and triceps

Warm-up HS Iso pulldowns 2x 20x 40 kg

Sumo dead lifts 6x 140 kg, 8x 120 kg, 20x 80 kg

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

SM wg pull-up rows 1x 20

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

CG press 3x 12x 35 kg

Lying triceps extensions: 1x 12x 35 kg, 2x 12x 30 kg

Cardio: 40 min on the elliptical, 500 calories, a smidge under 8k.

Overall - found the ISO pull-downs worked better than the traditional cable pull-down station. Paid attention to form on the sumo deads on the menu. The 6x 140 were kosher, got the scuff-marks on shins to prove it :grin: but hard work.... 8x 120s were easier.... and the 20x 60 kg was just cardio, probably could have maintained the form if I'd gone for 80 kg. Messed-up on CG Press, it should have been 6/8/20, not 3x 12, must do better next time :naughty: :grin:

[Phedder]

500 cals/ day eq 3500 cals/week eq 1 kg bf gone :pray: - that's PT's direction,

Hate to be the bearer of semi-bad news, but 3500 cals should equate to 1lb of body fat, not 1kg sorry. But as you've said you're noticing the difference, and consistent progress is what matters :nod:

Good consistent training going on in here, keep it up :clap: