TFB goes Oly style

[becbec]

Weds 20 April

Abs and Calves

Reverse Crunches superset with SB Crunches with 10 kg plate overhead - 3x 25/ 25

SB Oblique Crunches superset with SB Jackknifes 3x 25/ 25

3x 12x SB Press-ups superset with 3x 25x SB Roll-outs

Standing Calf Raise3x 15x 160/160/ 160 kg superset with seated Calf Raise 3x 15x 60 kg

Calf Extension on Seated Leg Press 12x 160, 12x 169, 12x 178

Short, sharp, brutal, but... done!

Kept rests to 30s by the clock... that must be the secret ingredient to 'the ab workout that makes you hurl' :pale: :grin:

Ahh, you're keen sticking to the 30s rests. Whenever I try to do that I do it for the first few times then i'm like yeah... nah... 1m30 later.... haha

You must have abs of steel! pics? :pfft:

[teamfatboy]

My abs are indeed made of steel - the steel plate on the bottom of a rusty old trawler, covered in a thick layer of something... tragically, as my PT pointed out to me today in her usual tactful way "You may well have decent muscles, but you're still too fat" :oops: :grin:

I remain hopeful that if I keep training this way, I'll get to the point of a mono-ab by spring

[mike27]

great session!

go hard

[runveerun]

Sheiko #29[/b].. I feel the need... :grin:

Good choice there! There's no saying it quietly when you post on the internet!

[bar-belle]

Yep, I even printed out a copy of (say it quietly) Sheiko #29.. I feel the need... :grin:

Wot :shock: I missed this post

Борис ждет вас .... он больной человек

[teamfatboy]

Thursday 21 April

Back and Hamstrings (Backside)

Fatman Row 3x 10x BW Superset with

Seated CG Cable Row 12x 56 kg, 10x 63 kg, 8x 70 kg, 6x 84 kg

Bent-over Row (o'hand) 3x 10x 70kg Superset with

WG Lat Pulldown 3x 10x 56 kg

Stiff-leg Dead-lifts 12x 80 kg, 10x 100 kg, 8x 120 kg, 6x 140 kg

Lying Leg Curls 12x 50 kg, 10x 55 kg Superset with

Seated leg curls 12x 77 kg, 10x 91 kg

Threw in some deadlifts, 'cos I miss them

5s at 80, 100, 120 and 140 kg, sumo stylez - all good, nothing but straps. And done...

Yep, I even printed out a copy of (say it quietly) Sheiko #29.. I feel the need... :grin:

Wot :shock: I missed this post

Борис ждет вас .... он больной человек

Да, Борис злой человек.

Но я завоевал его прежде и не боюсь его.

Sheiko #29.. I feel the need... :grin:

Good choice there! There's no saying it quietly when you post on the internet!

Thanks Vee - your "support" is appreciated as always

[teamfatboy]

Oh, and saw Leti training at CityFitness today... absolutely superb form, knocking out triples in the squat rack at 200 kg, great depth, nothing but wraps, then backing it up with box squats, and finishing with some one-board bench at 180.

Capital A for awesome - and a nice guy too.

Had a good chat with Agent86 as well, got some great thoughts to steady me and help keep me focused.

All in all, a good evening in the gym.

[teamfatboy]

Saturday 23 Apr

Chest-Quads

Incline SM Press [15x 50] 12x 60/10x 65 /8x 70 /6x 75

Flat DB Press 3x 12x 25 kg/side superset DB Flies 3x 12x 20 kg/side

SM Squat [15x 60] 12x 80/10x 85/8x 90/6x 100

BB Front Squats 3x 12x 50 superset DB lunges 3x 12x 12 kg/ side

Was trying to repeat the failure that happened the previous time I did this workout, so stuck damn close to the script, including the strict 1s rests, and sure 'nuff, halfway through the Superset of front squats and lunges, I was far from happy.. the last set of squats wasn't a 12 so much as a 6,6. Followed the PT's refinements on lunges, they were almost stutter-lunges (down, little recovery, down, and back), and I have a feeling my glutes and quads will be howling tomorrow

With 15m until the gym shut for the night, I finished with the second half of Sheiko 29.1.1, i.e.

BB Press 1x 5x 50 kg (or %, set the 1RM at 100 kg), 1x 5x 60 kg and 4x 4x 70 kg, all 1s paused. All bar the last rep of the last set felt good, didn't touch on that last one :naughty: :grin:

[teamfatboy]

Monday 25 April - shoulders and arms

SM Shoulder Press [warm-up 15x 20kg] 12x 30, 10x 35, 8x 40, 6x 45

EZ Bar Upright Row 3x 10x 37.5kg

Seated DB Lat Raise 3x 10x 8 kg Superset with

Bent-over lat raise 3x 10x 7 kg

Lying BB Extensions 12x 25, 10x 30, 8x 35 kg, Superset with

Standing BB drag curls 12x 25, 10x 30, 8x 30 kg

Rope Pushdowns 3x 10x 25 kg Superset with

Hammer Curls 3x 10x 12 kg/side

And for laughs, incline DB Curls 12x 10 kg/side, 10x 12 kg/side, 8x 15 kg/side and 6x 17 kg/side.

[teamfatboy]

Tuesday 26 April

Some cardio and some deadlifts, all good

Finished with some rack pulls fm below the knees,

4x 3x 160kg, 85%, happy with that.

Plus, musta bn doing something right, snapped a strap clean thru

Guess it was Boris's way of pointing me back to the one true way, chalk :grin:

[teamfatboy]

Weds 27 April

Abs and Calves

SB Crunches with 10 kg plate overhead superset with Reverse Crunches - 3x 25/ 25

SB Oblique Crunches superset with SB Jackknifes 3x 25/ 25

3x 25x SB Roll-outs superset with 3x 15x SB Press-ups

Calf Extension on Seated Leg Press 12x 160, 12x 169, 12x 178

Standing Calf Raise3x 15x 160/160/ 160 kg superset with seated Calf Raise 3x 15x 60 kg

Mixed up the order for variety, and kept to the short, sharp, brutal tempo as last week, by ensuring I stuck rests at 30s by the clock... and sure enough, had 'the ab workout that makes you hurl' :pale: :grin:

Abs did NOT like doing SB crunches first, then reverse crunches :pfft:

[runveerun]

Boris is calling my name. :grin:

So when you gonna start huh huh??? :poked:

[teamfatboy]

Boris is calling my name. :grin:

So when you gonna start huh huh??? :poked:

Saturday 23 Apr

With 15m until the gym shut for the night, I finished with the second half of Sheiko 29.1.1, i.e.

BB Press 1x 5x 50 kg (or %, set the 1RM at 100 kg), 1x 5x 60 kg and 4x 4x 70 kg, all 1s paused. All bar the last rep of the last set felt good, didn't touch on that last one :naughty: :grin:

Oh, now quiet in the peanut gallery

Yesterday's deads were to Sheiko 29.1.2 (#29, Week 1, Day 2).... was happy with them, lats as tight as today but lumbars held up well.

For the longer term, have to look at what I'm going to achieve thru the winter...

[runveerun]

Oh, now quiet in the peanut gallery

Nobody here but us nutters! :wave:

[teamfatboy]

Oh, now quiet in the peanut gallery

Nobody here but us nutters! :wave:

So, Vee, since you're here :grin: , how're you finding #37, and what's the difference to #29?

[runveerun]

Oh, now quiet in the peanut gallery

Nobody here but us nutters! :wave:

So, Vee, since you're here :grin: , how're you finding #37, and what's the difference to #29?

Hello! I am liking #37 it is a little step up from #29. #29 is a good beginner warm up to lead into #37 they flow quite nicely together. I am finding #37 tougher, longer sessions. Do you have all the sheiko templates? I can pm them to you if you like 8)

[bar-belle]

Agree with Vee. I think as you have already done 29 you would do well on 37. As well as 37 high vol there is also 37 low vol template too... as well as many others. You're just spoilt for choice mate

[teamfatboy]

Good evening Miss,

I have Steak's Excel spreadsheet, which is excellent, but unless I'm reading it wrong, it's only got one #37 on it. I'll go compare #29 and #37 for the winter. The way the 140 deadlifts and 160 rack pulls went, body liked the low volume, always good to mix things up

And I'll agree with ya, Bar-belle, easy doesn't lead to strong.

[teamfatboy]

Thursday 28 April - shoulders and arms

SM Shoulder Press [warm-up 15x 20kg] 12x 30, 10x 35, 8x 40, 6x 45, 4x 50 kg

EZ Bar Upright Row 3x 10x 37.5kg

Seated DB Lat Raise 3x 10x 9 kg Superset with

Bent-over lat raise 3x 10x 7 kg

Lying BB Extensions 12x 25, 10x 30, 8x 35 kg, Superset with

Standing BB drag curls 12x 25, 10x 30, 8x 30 kg

Rope Pushdowns 3x 10x 25 kg Superset with

Hammer Curls 3x 10x 15 kg/side

Short and simple - kinda like me, really :grin:

[runveerun]

Short and simple - kinda like me, really :grin:

If you're short I must be a midget! :shock:

[teamfatboy]

Short and simple - kinda like me, really :grin:

If you're short I must be a midget! :shock:

The more we lift, the more we grow - isn't that how we roll ?

[runveerun]

Short and simple - kinda like me, really :grin:

If you're short I must be a midget! :shock:

The more we lift, the more we grow - isn't that how we roll ?

Oh no I have been doing it wrong all this time! :doh:

[teamfatboy]

Saturday 30 Apr

Chest-Quads

Flat BB Press Done Sheiko 29.1.3 style

1x 5x 55, 1x 5x 65, 1x 4x 80

2x 3x 85, 2x 2x 90,

2x 3x 85, 1x 4x 80, 1x 6x 65 and 1x 8x 60

Incline DB Press 3x 12x 20 kg/side superset Incline DB Flies 3x 12x 20 kg/side

BB Squat Done per Sheiko 29.1.3

1x 5x 90, 2x 4x 110, 2x 3x 125 and

5x 3x 135 kg

Seated Leg Press 3x 12, 160, 169, 178 kg

ISO Extensions 3x 12x 10, 15, 20 kg/ side

Felt good to go heavy on Flat Bench and BB Squat. The bench was good, the 85s were touch/paused and felt good. The squats, less so.... most of them were roughly parallel, but some a bit short (just a confidence thing) and a couple of them got 'good morning'ed up. But hey, they all got done!

[teamfatboy]

Sunday 01 May

Back and Hamstrings

Deads to knees [37.1.2] 1x 5x 90, 2x 5x 110, 2x 4x 130, 4x 3x 140

CG Seated Row 12x 56, 10x 63, 8x 70, 6x 77 superset with

WG Lat Pull-down 12x 49, 10x 56, 8x 63, 6x 70

SLDLs 12x 100, 10x 120, 8x 130, 3,3x 140

HS Lying Leg Curls 12x 50, 10x 55 superset with HS Seated leg Curls 12x 70, 10x 84 kg - and done.

Back has officially been worked-out :nod:

[teamfatboy]

Monday 2 May

Scored a deal off Groupy for group fitness classes at Exodus - guess that makes tonight cardio night...