TFB goes Oly style

[teamfatboy]

Monday 2 May

Cardio - Fight-Do :dancing:

Fifty Minutes of Furious Fighting - twenty minutes in zone 4 80-90% max HR) and twenty minutes in Zone 5 (90-100% max), spiking at 95% max...

[bar-belle]

Monday 2 May

Cardio - Fight-Do :dancing:

Fifty Minutes of Furious Fighting - twenty minutes in zone 4 80-90% max HR) and twenty minutes in Zone 5 (90-100% max), spiking at 95% max...

Nice work sir :salute:

[teamfatboy]

Tuesday 03 May - shoulders and arms

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

BB Clean and Press superset with

BB Upright Row 5x 10x 20, 20, 20, 25, 30 kg

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

Bent-over lat raise 3x 10x 8 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

DB Tri o'head extension: 12x 25 kg, 10x 30 kg, 8x 32 kg.. was really firing at that point.. but paying for it half an hour later :doh:

[teamfatboy]

Wednesday 4 May

Cardio-monkey-day.....

Combat class up at Exodus, 55 min of hard yakka, but (since I adjusted my HRM to reflect some weight lost) only 656 cals for the workout... almost felt like going upstairs and doing some squats! Great class tho, very therapeutic in that "I really need to hit someone, HARD" kinda way.

Tomorrow's back-and-hamstrings day, might do it Sheiko styles again, run through the first deadlift day from #37.

[teamfatboy]

Thursday 05 May

Back and Hamstrings

Deadlifts [#37 style] 1x 5x 90 kg, 2x 5x 110 kg, 2x 4x 130 kg and 2x 3x 140, 2x 3x 150 kg

BB Bent-over row 3x 10x 60 w 1s squeeze at top of ROM

WG LPD 12x 56, 10x 63, 8x 70, 6x 77 kg

Iso CG Seated row 12x 40 kg/ side, 12x 40 kg/ side, 12x 50 kg/ side

SLDLs 12x 80 kg, 10x 100 kg, 8x 120 kg, 3,3x 140 kg

HS Seated Leg Curl 12x 70 kg 10x 84 kg, 8x 91 kg, superset with HS Lying Leg Curl 12x 50 kg, 10x 55 kg, 8x 50 kg 5s negatives.

Happy with those deadlifts from Sheiko 37, esp the two triples at 150 kg. Didn't push-thru to finish with the rack pulls, tho... the gym was busy and I wanted to give hammies a fair crack. Being busy, had to adjust, would have preferred to superset WG LPD and CG Row, but that wasn't going to fly. So, I just went heavier

And, scored a complement.... was talking to another gym-goer, a local barista who seems to pull the morning shift when folks like Drizzt and I are getting the first coffee of the day.... Anyhow, she said I was well preserved for my age, which she then guessed at 35. When I told her the truth, which is waaaaaaaaaaaaay past that, she was speechless.

[runveerun]

well preserved for my age

It's all those triple shots of coffee! :shock:

[teamfatboy]

well preserved for my age

It's all those triple shots of coffee! :shock:

Could be, could be - that and a marked affection for scotch :grin:

No trainering today, was up in the City of Squalls... getting rained upon on :-x but tomorrow will give bench and squats a big serve to compensate.

[teamfatboy]

Saturday 07 May

Chest-Quads

BB Bench press 1x 7x 50, 1x 6x 55, 1x 5x 60, 1x 4x 65, 2x 3x 70, 2x 2x 75, 2x 3x 70, 1x 4x 65, 1x 6x 60, 1x 80x 55 and 1x 10x 50.

DB incline press superset DB incline fly 5x 10x 15s

BB Squat 1x 5x 90, 2x 4x 110, 2x 3x 130, 5x 3x 140

French Press 5x 10x 30 kg

BB GM 5x 5x 60 kg

And Nautilus Leg Press Machine 5x 10x to finish, upping weights to make it worthwhile..maxed out the machine before it hurt! That'll teach me to use machines...

And yes, that does look suspiciously like Sheiko 37, Week 1, Day 3.... :shifty: :grin:

[teamfatboy]

Sunday 08 May

Early start today... random "cardio"....

Seated SM Shoulder press [15x 20] 12x 30, 10x 35, 8x 40, 6x 45 kg

Cable Curl superset with Cable X-over 5x 10x 25/side

Rear Delt Machine fly 5x 10x some weight....

BB Clean and press superset with WG Upright Row 5x 10x 20kg (doesn't sound like much but with 30s rests between sets, it gets heavy real quick :oops: )

15m treadmill at 6 kph, 8/10/12/14 % incline, 300 cals.

Called this cardio, was aiming just to get things moving and burn some calories, so kept the rests short, focussed on form.

[teamfatboy]

Monday 09 May

Cardio day....

Fight-Do (combat) class 663 cals, max hr 92%, followed straight away by

Power (pump) class, 540 cals, max hr 85%, and done....

Back to weights tomorrow, shoulders-bis-tris

[teamfatboy]

Tuesday 10 May - shoulders and arms

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

BB Clean and Press superset with

BB Upright Row 5x 10x 20, 20, 20, 25, 25kg

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

Bent-over lat raise 3x 10x 8 kg

Rope Pushdowns 3x 10x 25 kg Superset with

Hammer Curls 3x 10x 12 kg/side

Lying EZ-bar Extensions 12x 27, 10x 32, 8x 37 kg, Superset with

Standing EZ-bar drag curls 12x 27, 10x 32 (rough as guts ), 12x 27 kg

and extras:

DB Tri o'head extension: 12x 25 kg, 10x 30 kg, 8x 35 kg

HS Preacher single-sided 12x 15 kg, 10x 20 kg, 12x 15 kg

Dropped the weight for form, felt there was too much shoulder in there.

Gym's removed all the pre-made barbells over 20kg, so had to use the EZ-bar for skulls and drag curls.... not sure about that.

[teamfatboy]

Weds 11 May

Cardio - combat class... max hr 90%, similar calorie burn to Monday....

[teamfatboy]

Thursday 12 May

Back and Hamstrings (Backside)

Fatman Row 3x 10x BW Superset with

Seated CG Cable Row 12x 40 kg, 10x 50 kg, 8x 60 kg, 6x 60 kg

SM Bent-over Row (o'hand) 3x 10x 60kg Superset with

WG Lat Pulldown 3x 10x 40 kg

Narrow-stance Deficit SM Stiff-leg Dead-lifts 12x 40 kg, 10x 40 kg, 10x 40 kg

Lying Leg Curls 12x 20 kg, 10x 20 kg Superset with

SB leg curls 2x 15x

[rimma]

Fatman Row 3x 10x BW

Nice! I tried these again the other day and they were humbling haha. My lats in particular got the mad DOMS!

[teamfatboy]

Fatman Row 3x 10x BW

Nice! I tried these again the other day and they were humbling haha. My lats in particular got the mad DOMS!

Oh, they're good fun..... my PT tweaked my form and it got an awful lot harder, changed the angle, and yep, lats knew about it.

[teamfatboy]

Saturday 14 May

Started the day with a combat class... 670 cals gone.... and a max HR of 93%..not a bad way to wake up

[teamfatboy]

Sunday 15 May

Under some time pressure (after clearing blocked drains and gutters.. just a little rain!)

Chest BB Bench 12x 60, 10x 70, 8x 80, 6x 85 kg

Quads Front Squat 12x 40, 10x 60, 8x 80 kg

Shoulders Seated SM Press 12x 30, 10x 35, 8x 40 kg

Back HS ISO Row 3x 12x 40 kg/ side.

...and done.

[teamfatboy]

Monday 16th May

No training

Tuesday 17th May

Short shoulders/ arms workout due to sucky gym; no barbells and dumbbell that stop at 50lbs :madman:

3x 12x seated db press/ hammer curl/ db skulls

3x 12x side raise/ rear Delt fly/ db curl/ cg db press.

[bar-belle]

Monday 16th May

No training

Tuesday 17th May

Short shoulders/ arms workout due to sucky gym; no barbells and dumbbell that stop at 50lbs :madman:

3x 12x seated db press/ hammer curl/ db skulls

3x 12x side raise/ rear Delt fly/ db curl/ cg db press.

:-s you away on your travels again?

[teamfatboy]

:-s you away on your travels again?

Yep, sure am, only a short trip but I'm missing the gym, good food and good coffee (in that order)

Wednesday 18th May

Cardio - two sets of three-by 10-minute intervals at 8, 10, 12% incline, 6.5kph, 650 cals or so.

Itching to move real iron, light weights are boring :grin:

[bar-belle]

:-s you away on your travels again?

Yep, sure am, only a short trip but I'm missing the gym, good food and good coffee (in that order)

Know what you mean about good coffee...just gotta have it...daily no make that twice daily :grin:

[teamfatboy]

Yep, good coffee's a must.. purely for the thermo value, you understand :pfft:

One of the baristas in my local mojo's a gym-goer, she understands the importance of a four-shot in the morning

[teamfatboy]

Sunday 22 May

Off the plane at 1030;

Into the gym at 1230 - a special "Rise Up" pump class for Christchurch. The gold-coin entry fee will go to the Relief Fund. Plus the idea was to bring canned food to use as DBS, then donate to the foodbank.

Who'd have thought baked beans could build muscle ? :grin:

[runveerun]

Sunday 22 May

Off the plane at 1030;

Into the gym at 1230 - a special "Rise Up" pump class for Christchurch. The gold-coin entry fee will go to the Relief Fund. Plus the idea was to bring canned food to use as DBS, then donate to the foodbank.

Who'd have thought baked beans could build muscle ? :grin:

Good work TFB that's some keenness to get back into the weights! :clap: Welcome back again!

[morattigirl]

light weights are boring :grin:

Hehe, GOLD 8)