TFB goes Oly style

[teamfatboy]

You might be right - maybe I mis- remembered the quote, but the setting of maintenance cals is also approximate. Equations like Harris-Benedict and their ilk are inexact, but we'll be monitoring carefully and dialing up the weights/cardio, adapting and fine-tuning the diet, to generate the progress I'm shooting for

Mind you, I'm going thru sooooo much chicken and rice at the moment, I have a new-found respect fot those on a bulk -5000 cals/ day, I dont't know how y'all do it :salute:

[Phedder]

Sounds like you've got a solid plan of attack :nod:

Mind you, I'm going thru sooooo much chicken and rice at the moment, I have a new-found respect fot those on a bulk -5000 cals/ day, I dont't know how y'all do it :salute:

Probably not on chicken and rice

[teamfatboy]

My PT thanks you for the complement

Did I mention we've discounted the calories burned from weights - so in addition to the 3500 cal deficit per week form weights, there's at least a thousand more from weights :pray:

Weights routine's a four-day split ATM, so room to hit that harder too.

Diet's so damn clean it squeaks, too - no kumera, no spuds, no Mutant-Ass shakes, just real food =P~ but I was thinking more about the sheer effort required to ingest that amount of tucker... I'm about to go scoff my last meal (just chook), and it'll be a bit of a struggle.

Oh, and no, it's not literally about cutting for Summer 2012 - but I've got a go/no-go point in June, which will define what I do for the second half of the year. So, the chip-shop's gonna have to get along without me :grin:

[Grover]

good stuff TFB

What bias is your PT? Power lifting, BB? since you have been dabbling in both.

[poos_n_wees]

Big belated happy new year brother! Hope you had an awesome one :grin:

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.

Solid workout as usual. Awesome deads :nod:

[teamfatboy]

good stuff TFB

What bias is your PT? Power lifting, BB? since you have been dabbling in both.

PT's bias is definitely BB'ing - a strong competitor in her own right; Training Partner had a definite PL bias, which did result in a bit of "left-brain/ right-brain" confusion :doh: but I've got that sorted now (along with chronic ear-ache and a concussion from being slapped upside the head :pfft: )

Either way, I'll be carrying on with the intent of driving bf down, using a hyper-trophy focussed weights plan (reps in the 10-15 range, for the most part) 'til that go/no-go point in June. After that, any competitive goals for the second half of the year will become clear. I reckon by then I'd be able to sneak into the U93 kg class for PL'ing, for example. Or, I could lob my toys out of the sandpit and go bike around Taupo a couple of times :naughty: :grin:

[teamfatboy]

Big belated happy new year brother! Hope you had an awesome one :grin:

Solid workout as usual. Awesome deads :nod:

Well look who it is - and a great big Happy New Year right back at ya, PnW, and thanks for the complement. Hope the big city's treating you well :nod:

PS Your Avatar still cracks me up LOL

[teamfatboy]

Thursday 27 Jan

Cardio at lunchtime - 40 mins worth of 5m kms on the elliptical, prescribed 500 cal goal ticked

Chest-shoulders

Incline SM Press [warm-up 2x 20x 30 kg] 6x 70 kg, 8x 60 kg, 20x 40kg

Press-ups [in lieu of flies] - 6x on a pair of DBs, 8x and 20x (actually, the last half-dozen or so, pecs were fried so they were short 'uns) :oops:

Pec Dec 40-rep dropset 50 kg (6) 40 kg (6), 30 kg (8) and 20 kg (20)

Clean-and-press 6x/ 8x/ 20x - forgot to write down weights.

Seated side lat raise 6x 7.5s/ 8x 6s/ 20x 4s

Upright Row 6x 30 kg/ 8x 25 kg/ 20x 20 kg.... and done \:D/

[teamfatboy]

Friday 28 Jan

Just cardio today - 41 minutes on the elliptical for 522 calories... on track for the weekly goal.

It was interesting tho.... yesterday, I was knocking out 5 minute kms, today it was more like 5m40, but the cals were going faster - and it was the same specific machine.

Today was a low-carb day, which is probably part of it :pray: - but it's all good :nod:

[bar-belle]

but I was thinking more about the sheer effort required to ingest that amount of tucker... I'm about to go scoff my last meal (just chook), and it'll be a bit of a struggle.

It does become a bit of a chore huh!Just thinking about what my hubbie consumes in a day and sometimes he struggles to get it all in :?

You sound really focused in your training goals and having a bodybuilding/PL input from your PT and TP you've got the best of both worlds.

[bigdogbob]

Awesome training and attitude towards grinding out 500 cals EVERY day big ups to you for that.

You'll make your go goal easy peasy, look forward to seeing where you will be going :nod:

[teamfatboy]

Thanks Nessie, appreciate the vote of confidence, altho after today's leg session the finish line can't come soon enough :roll:

Sat 29 Jan

Legs

[Warm-up ISO leg extns, 2x 20x 10kg/ side]

Wide box squats 6x 120kg, 8x 100 kg, 20x 60kg

Walking lunges 6x 15/side 2 2x 10kg dbs

Lying leg curls 6x 60 kg, 8x 50kg, 20x 35 kg

Good mornings 3x 15x 20kg plate clasped to chest.

Lying leg raises 3x 15

Cardio (no surprises here, thank heavens for MP3 player!), 500 cals, 40 mins elliptical

I gotta get a better warm-up for quads. Hitting the teardrop and knee ligaments cold, that just ain't working for me. Will get PT to swap them to last for quads, I think.

[Phedder]

I gotta get a better warm-up for quads.

A few minutes on the rowing machine usually does it for me. Plenty of knee movement there, and helps warm up the upper back too.

[teamfatboy]

True, true - good idea, I can roll with that. Problem solved ! Thanks Phedder

[agent86]

Some reports suggest that treadmills and other cardio machines actually overestimate calories burned by up to 15% to 20%. So it's important that you take the calories burned readings with a grain of salt. It's fine to use the numbers as a benchmark for your runs, but don't plan on consuming additional calories based on that number. That's an easy way to start gaining weight, despite your exercise efforts. If you really want to get a better idea of how many calories you're burning during your runs, try using a heart rate monitor. They're usually more accurate than cardio machines.

There are many fat social runners out there. Your diet will matter most

[Grover]

Its great I like this journal.

TFB does the cardio and I'm losing the weight- must be in sympathy

Think the "ripped freak" could be helping!

How's it working for you TFB?

[teamfatboy]

Some reports suggest that treadmills and other cardio machines actually overestimate calories burned by up to 15% to 20%. So it's important that you take the calories burned readings with a grain of salt. It's fine to use the numbers as a benchmark for your runs, but don't plan on consuming additional calories based on that number. That's an easy way to start gaining weight, despite your exercise efforts. If you really want to get a better idea of how many calories you're burning during your runs, try using a heart rate monitor. They're usually more accurate than cardio machines.

There are many fat social runners out there. Your diet will matter most

True, true... I'm already using a HRM for consistency cos a) the machines lie like a bastard, and b) they're inconsistent from machine to machine. Plus, HRM's dialled-in to my VO2 max for a better idea of calorie burn.

And yes, there are plenty of social runners out there who're far from lean, but PT's sorted diet out so that I'm running a consistent deficit to avoid adding weight.

My 2c worth - diet and won't-power will be key!

[teamfatboy]

Its great I like this journal.

TFB does the cardio and I'm losing the weight- must be in sympathy

Think the "ripped freak" could be helping!

How's it working for you TFB?

So THAT's where it's coming off - I know there's no such thing as spot reduction but crikey, at least it should be in the same COUNTRY as me

I reckon it's working but time (and next tape-measure session) will tell.... oh, and this is being done truly old-school, no turbos, no thermos, no fatburners...only supps at the mo are

a multi-vit, glucosamine/chondroitin, magnesium and trib.

[teamfatboy]

Sunday 30 Jan

Pure cardio today in the sweatbox that is City Fitness Thorndon - forty-odd minutes, seven km, 515 cals, job done.

Now to slave over a hot stove cooking up the chicken and rice for the week =P~ :shifty: :grin:

[teamfatboy]

Monday 31 Jan

Back and triceps

Warm-up HS Iso pulldowns 2x 20x 25 kg/ side

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

Bent-over rows 6x 80 kg, 8x 60 kg, 20x 50 kg (up 10kg on last week).

SM wg pull-up rows 1x 20

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

CG press 12x 40, 16x 40, 2x 20 x 30 kg

Lying triceps extensions: 3x 12x 30 kg

Cardio: 42 min on the elliptical 7ks at a shade under 6 minutes/ k, 500 cal target exceeded \:D/ .

Mis-remembered last week's set-point for Sumo, did 2x 160 but wasn't gonna be able to carry on without a bucket, so finished at 140; 8x 120 was fine, but the 20x 80 was more like 2x 10x 80, there was a 15s gap in the middle :naughty: but the bent-over rows were fine. Surprised myself with the CG press... picked the 40, and it flew up so I doubled the prescription (12 instead of 6, 16 instead of 8 etc). Found that keeping forearm vertical, wrists ditto, worked the triceps best, but even so.. mind you, I may wake up wishing I'd not found that out :grin:

[becbec]

Ouch, those last sets on each exercise must have been a killer! How do you judge which weight to do on them?

[teamfatboy]

I used the first week's run-through to base-line what I could do (nearly a month ago now), then I'm trying to progress where I can... so today the rows were OK at 80/ 60, so I decided not to drop back to 40, but to push it up to 50. Same for triceps, for some reason I was really firing by that point so decided not to drop the weight.

I think what I'll be doing is starting to push the start-point upwards too - so maybe next week the first set for sumos will be 145 or 150, goal to get out six clean reps.

When I did Sheiko #29 last year, the spreadsheet did all the thinking for you, I might have to try to make up something similar, just to stop me from being too easy on myself.... :shifty:

[teamfatboy]

Tues 01 Feb...

Just cardio, cruising along knocking out 8x 5-minute kms on the elliptical for 40 minutes until I hit the calorie goal for the day, watching the star-struck girls watching the Aussie Sevens team :grin:

[bar-belle]

Tues 01 Feb...

watching the star-struck girls watching the Aussie Sevens team :grin:

can just picture it

[teamfatboy]

Wednesday 20 Feb

Chest-shoulders

Incline SM Press [warm-up 2x 20x 20 kg] 6x 70 kg, 8x 60 kg, 20x 45 kg

Incline DB Flies - 6x 22s, 8x 20s and 20x 15s

Pec Dec 40-rep dropset 56 kg (12) 49 kg (10), 35 kg (18)

Clean-and-press 3x 12x 30 kg.

Seated side lat raise 3x 12x 7s

Upright Row 6x 45 kg/ 8x 40 kg/ 20x 35 kg.... and done \:D/

Cardio - all the ellipticals were in use, so the treadmill beckoned for the first time in the year... 8.5% incline, 6.5kph, - but short on time, only 34 mins therefore 422 cals :naughty: While I'm still on track for the weekly goal, I'll make sure to pick it up tomorrow.

Was feeling strong (relatively speaking) by the time I got to the incline flies, similarly the upright rows flew up. Pec Dec was a diff machine - we've got two, one with pads for upper arms, one with hand grips. Normally I press on the upper arms, this one used the full leverage of the hand grips, which probably explains the improvement.