TFB goes Oly style

[Chillicat]

It's the six sets of 15/side walking lunges that add the time, who'd a thunk the gym could be so friggin' long from one end to the other :doh:

Yeah, when I see people doing those it always seems to be an endless walk from one end to the other (which is why I steer clear of them :pfft: )

[teamfatboy]

Tuesday 15 Feb

Just cardio today, the usual 8ks on the elliptical. Job done, calorie target met.

[Grover]

Thanks CC - I try to keep the rests short, but in that sauna today, some of them might have exceeded PT's strict instructions :oops: :shifty:

It's the six sets of 15/side walking lunges that add the time, who'd a thunk the gym could be so friggin' long from one end to the other :doh:

I keep telling myself that I'll never get to my goals if I start taking shortcuts so early into a six-month training mission... so I do the whole thing, that's all there is to it :nod: Still, it's only cardio tomorrow... :clap:

Sound advice there TFB, keep it up!

hate lunges!

[teamfatboy]

Wednesday 16 Feb

Biceps-abs

[Warm-up]

Incline Simultaneous hammer curl 6x 40 lbs, 8x 35 lbs, 20x 15 lbs

DB Curls 2x 21s x 25 lbs/ side

DB preachers 6x 35 lbs, 8x 30 lbs, 20x 20 lbs

SB Crunches 3x 15

Oblique planks 3x 30s / side

SB Roll-out 3x 15

Then cardio, elliptical, 43m, calorie target met, 8k logged..

[frantic]

TFB you have a 2:53 AM post up...you're up at that hour you vamp :grin:

[teamfatboy]

Well, when you sweat blood in pursuit of your goals, it has to come from somewhere

Alternatively. I'm on a business trip in a different timezone

[rimma]

What's your occupation TFB? If you don't mind me asking. You seem to travel a lot

[Ronin]

.

[teamfatboy]

.

What's your occupation TFB? If you don't mind me asking. You seem to travel a lot

No worries,

I'm a policy analyst up in Wellington

....no, Ronin, not those kind of "policies"

Unfortunately, there's no way of making it sound that glamorous! :roll:

[teamfatboy]

Thursday 17 Feb

Back-triceps

Warm-up WG Pulldowns 2x 20x 85 lbs

Sumo Deadlifts 6x 140 kg, 8x 120 kg, 20x 80 kg

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

Assisted Chins 3x 12x goodness only knows what the assist was.

Lying Rear Delt Raise 3x 12x 15 lbs

CG Press 6x 70 kg PB, 8x 60 kg, 20x 30 kg

Cable overhead extensions 6x ?? lbs, 8x same weight, 20x same minus a bit, markings worn off the weights stack.

Cardio - elliptical, 47m, found it hard to get HR up, ground it out on a setting that felt like climbing Everest :shock: but got the job done.

[teamfatboy]

Friday 18 Feb

Cardio, same elliptical as yesterday, but found it easier to get HR up. Ground out 6 miles in 45 m flat, carried on a half-mile to get to calorie goal. Job done 8)

[teamfatboy]

Saturday 19 Feb

Chest and shoulders

Warmup Machine Press 2x 20x 50lbs

Incline DB Press 12x 50lbs/ side, 16x 40 lbs/ side, 40x 25 lbs/ side

Flat flies 6x 45 lbs/ side, 8x 35 lbs/ side, 20x 30 lbs/ side

SB Push-ups 3x 12

Side raises 3x 12x 15 lbs/ side

Machine shoulder press 6x ??, 8x ??, 20x ??

DB Upright rows 6x 40 lbs/ side, 8x 30 lbs/ side, 20x 25 lbs/ side

Cardio, elliptical, hill cycle to start, 45 mins, 4.2 miles. Calorie target achieved.

[teamfatboy]

Sunday 20 Feb

Just cardio today, done fasted before breakfast. Not my quickest day, but calorie goal achieved :nod:

[Grover]

Consistency is there though TFB

Meeting your targets??

keep it up

[teamfatboy]

Consistency is there though TFB

Meeting your targets??

keep it up

thanks Grover, yep, I think the progress is there, cv fitness is picking back up, strength gains are slow but they're there, which isn't bad given I'm not eating like a horse Oh, and girths going the right way

Session with the tape n calipers this coming week, diet and program review :jive:

[teamfatboy]

Monday 21 Feb

Biceps-abs

[Warm-up]

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

BB Curls 1x 21s x 20, 1x 21s x 22.5 kg

DB preachers 6x 17s, 8x 15s, 20x 12s - some forced reps going on here

SB Crunches 3x 15

Decline twists with 5kg medi-ball 3x 15

Hanging leg raises 3x 15

Then cardio, elliptical, 46m, calorie target met, 10k in 45m05 - all done for the day ! Now to slave over a hot rice cooker and grille :roll:

[teamfatboy]

Tuesday 22 Feb

Was scheduled to be cardio, but what with one thing and another, and another, and another, I decided to take the first rest day in six weeks.

I'll easily make up the cardio before Sunday - just means running a little harder, a little longer :shock: :grin:

[teamfatboy]

Weds 23 Feb

Part One - the redemption. Schlepped down to SweatyFitness for some lunchtime cardio on the elliptical, 11km in 48 mins. Tuesday's cardio goal achieved :oops:

[teamfatboy]

Wednesday 23 Feb

Back-triceps

Warm-up ISO CG Pulldowns 2x 20x 25kg/side

Sumo Deadlifts 6x 140 kg, 8x 120 kg, 20x 80 kg

Bentover rows 6x 80 kg, 8x 60 kg, 20x 50 kg PB

SM Fatman Rows 1x 20.

Seated/ bent-over Rear Delt Raise 3x 12x 8 kg/ side - wee bit heavy, struggled to catch at full fly and hold for 1s. Final throes of the rebuilding of City Fitness meant free benches were at a premium tonight... soon be finished, tho :pray:

CG Press 4x 70 kg (fail) 6x 60 kg, 8x 50 kg, 20x 40 kg

Seated Overhead DB Extensions 4x 45 kg (fail, was going for 6), 6x 40 kg, 8x 35 kg, 20x 30 kg (more like 13 (5s pause) then 7.

Cardio - elliptical, flying this evening, 12 km in 47m 35s, plus another 500m to nail the calorie target - think the secret was a thorough warm-up, if that's what you call that weights session, and being fully hydrated for once. Either way, I regained the lost ground from yesterday.

[Chillicat]

Schlepped down to SweatyFitness

You back in town again, Mr Jetsetter?

[teamfatboy]

Sure am... can't beat Wellington on a good day, eh!

On the plane down from Auckland, I sat next to an ex-pat Kiwi, moving back to Wellington after nearly 10 years in London. It was really quite neat, hearing his perceptions and reactions as we talked about Wellington.

Kinda missed playing "find the weights" in the construction site that is SweatyFitness, but hey, they've put an extra layer of plywood on the weights floor upstairs, so that's an improvement.

[teamfatboy]

Thursday 24 Feb, part 1

Decided to do cardio at lunchtime - getting home at 8pm after 11 hours in the office and a combination weights/ cardio workout was not fun....

Rather unsatisfactory "Hill" session on the elliptical, think the body was feeling yesterday's double-header a little, but managed to hit the calorie goal and knock out 8 hilly kilometers in 42m40 or so.

Back for chest-shoulders tonight

[drizzt]

That was you I saw in Vogel today, wasn't it? What are ya doing in my neck of the woods?

Good trainings btw, good luck with the training tonight :clap:

[teamfatboy]

Was indeed - I came foraging for decent coffee.... I work nearby Thought I'd seen you there, but everyone looks different in street clothes :nod:

Actually, we're spoiled for good coffee, apart from that place there's St Paul's Cafe and Fuel up behind us as well. Yum =P~

Thursday 24 Part 2

Chest and Shoulders

Warm-up and first exercise... nothing gentle here, straight into full police-qualifying press-ups, 20x 15x, 15x

Incline BB Press 6x 60, 8x 50, 20x 40 kg, all 1s paused.

Pec Dec, 40 rep dropset, 25x 35kg with 1s holds, 10x 30kg with 2s holds, 10x 25kg with 3s holds. Yes, I know that's 45, but hey, PT rules say "If you haven't failed, keep going!".

Clean-and-press 12x 35, 12x 30, 12x 30

Seated Side lat raise 3x 12x 6s with 1s catch-and-hold at top of ROM

Upright Row 6x 40, 8x 35, 20x 30.

And... done

[drizzt]

Was indeed - I came foraging for decent coffee.... I work nearby Thought I'd seen you there, but everyone looks different in street clothes :nod:

Actually, we're spoiled for good coffee, apart from that place there's St Paul's Cafe and Fuel up behind us as well. Yum =P~

Ah, nice, that's my regular haunt - I'm on the 4th floor The guy I was walking with was hoping it was the lady I was saying hi to :shifty:

So true on the coffee, Greenland on Kate Sheppard is also good, Sir Breadwins not far down Lambton...