TFB goes Oly style

[runveerun]

Monday 06 June

Cardio - combat class, dealing to the calories with a vengeance. Who'd have thought a 17 kg bb front raise could be so freakin' difficult.....

Back to lifting tomorrow.

What is it with those sorts of classes, the bar by itself suddenly is incredibly heavy! I guess cause you are holding it for an hour constantly! Mind you 17kg front raise is pretty bloody good! I am still using childrens weights with that one :oops:

[bar-belle]

No training Friday...Life got in the way

Don't you hate it when that happens :shifty:

Cardio combat classes wow....good on you TFB....I reckon I'd get pasted doin something like that uhh seeing I rarely do any cardio :oops:

[teamfatboy]

Tuesday 07 June

Shoulders-arms

DB Shoulder Press [warm-up 15x 12.5s] 12x 15s, 10x 17.5s, 8x 17.5s, 6x 20s kg

EZ bar Upright Row 5x 27.5 kg

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

Bent-over lat raise 3x 10x 9 kg

CG Press 12x 40, 10x 50, 8x 60 kg, 6x 65 kg Superset with

Standing EZ bar curls 12x 25, 10x 30, 8x 30 kg

WG Pushdowns 3x 10x 25 kg Superset with

Hammer Curls 3x 10x 15kg/side

[teamfatboy]

Wednesday 08 June

Cardio - another great Fight-Do class... kinda like this

[teamfatboy]

Thursday 09 June

And, if only to justify this as a training journal, rather than a story about "running and jumping" (aka group fitness!)

Chest

Incline SM Press 12/10/8/6, last couple of sets partials (up to halfway)

Flat SM Press 3x 12 superset Pec Dec 3x 12

Quads

SM Squats 12/10/8/6, to parallel, watching form. One hip kicks out if I'm not concentrating - only a few mm, but something to work on, the weight still goes up and down in the approved fashion.

Should have been a superset of Front squats and lunges, but I ran out of time so I'll hit them tomorrow in a mega-leg-killer along with hamstrings

[poos_n_wees]

Cardio - another great Fight-Do class... kinda like this

Whoaaaa.. That looks fun! Sound effects and all.. haha, choice

Good to see you correcting your technique too. Its tricky when you just want to lift heavy but have to force yourself to scale back to get it right :nod:

[teamfatboy]

Cardio - another great Fight-Do class... kinda like this

Whoaaaa.. That looks fun! Sound effects and all.. haha, choice

Good to see you correcting your technique too. Its tricky when you just want to lift heavy but have to force yourself to scale back to get it right :nod:

Oh, yes, it's fun all right, they really do deliver a great audio package... so much so that today was

Saturday 11 June

Cardio - another great Fight-Do session, 55 mins, 662 cals, maxing HR at 93%...

Yep, I agree that from time to time, a bit of investment in form is required... it's a mutant of 10x10, I'll be aiming to spend one session a week working on nailing form and then incrementing the weight back up.

[teamfatboy]

No training on Sunday, some mates over from Aus so it was pizzas (altho if a pizza has steak on it, it's acceptable, right :pfft: )

Monday 13 June

Cardio - Fight-Do Combat class... heart wasn't in it tho, and it showed... only 558 cals spent (although I did warm-up with a hill walk and 100 cals spent there, so the day wasn't a total loss), max HR only 85%... blame a bad day in the office, will go smash some iron tomorrow.

[teamfatboy]

Crikey, I gotta train more, journal was damn-near buried under all you keen folks :oops:

Tuesday 14 June - no training.

Weds 15 June

Lunchtime

BB Squats 10x 60, 10x 100, 10x 140, 5x 150, 5x 150

BB Bench 10x 60, 10x 65, 10x 70, 10x 75, 10x 80

After work

Cardio - Fight-do combat class, 650 cals despatched :nod:

Some proper training tomorrow :pray:

[poos_n_wees]

No training on Sunday, some mates over from Aus so it was pizzas (altho if a pizza has steak on it, it's acceptable, right :pfft: )

Of course. Pizza is the perfect meal.. Protein and fat on a carb base.. :pfft:

650cals from a combat class! That's huge :clap:

[bar-belle]

altho if a pizza has steak on it, it's acceptable, right :pfft: )

It sure is... besides the amount of cardio etc that you do... you are allowed to splash out a little aye :nod:

[teamfatboy]

No training on Sunday, some mates over from Aus so it was pizzas (altho if a pizza has steak on it, it's acceptable, right :pfft: )

Of course. Pizza is the perfect meal.. Protein and fat on a carb base.. :pfft:

650cals from a combat class! That's huge :clap:

I keep aiming higher, want to break the 700 mark, or even 1500 for the Monday Night double....

altho if a pizza has steak on it, it's acceptable, right :pfft: )

It sure is... besides the amount of cardio etc that you do... you are allowed to splash out a little aye :nod:

Define "a little" there, Rach :shifty: :grin:

and so, there's been a little honest training done...

Thursday 16 June

Was going to be Shoulders-arms, but one of my mates was there so I started with squats, as you do on upper-body day. I was looking to learn about depth, so warmed up with 2x 6x 60, 2x 6x 100, then dropped the pins on the power rack and got him to call parallel. The hundreds were fine, but he reckoned if I stayed more upright I'd get clearly below. Threw a couple of 2.5kg biscuits under the heels and bingo :jive: Even a couple of singles at 120 were fine, so I reckon I've got the cage set-up right, all I need now is to add 80kg or so without being stapled. Did I mention it's a looong way down :shock:

Shoulders-arms

Seated DB Press [warm-up 15x 12.5 kg] 12x 15s, 10x 17.5s, 8x 20s, 6x 20 s

EZ bar 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

CG Press 12x 45, 10x 55, 8x 60 kg, Superset with

Standing BB curls 12x 25, 10x 30, 8x 35 kg

WG Pushdowns 3x 10x 25 kg Superset with

Hammer Curls 3x 10x 12 kg/side

[runveerun]

Did I mention it's a looong way down :shock:

I think the floor should be raised a bit higher

[poos_n_wees]

Nice db pressing TFB!

Threw a couple of 2.5kg biscuits under the heels and bingo :jive: Even a couple of singles at 120 were fine, so I reckon I've got the cage set-up right, all I need now is to add 80kg or so without being stapled. Did I mention it's a looong way down :shock:

Having the heels elevated did wonders for my squat depth too! Then as you get used to it, swap it for the 1.25kg panadols (lol what my old training partner called them)...then take that away after a while. They should come naturally after that :nod:

[teamfatboy]

Noooo training all weekend long..... must.do.better.

Monday 20 June

Started the week with the cardio "double-down"...

First, a Fight-Do combat class, 650 cals, 90% max hr; then straight into

Last, a Power pump class, 520 cals, 89% max hr...

I was shooting for 1200 cals for the double, but couldn't quite get there. Still, there's another chance next week :twisted:

And no, I'm not turning into a cardio monkey... weights service will be resumed as soon as possible :shifty:

[VampireChick]

Whoa two classes in one day? You're a machine TFB!

[teamfatboy]

Whoa two classes in one day? You're a machine TFB!

Cheers, VC, it was a good night :-)

Might do it again on Saturday for the new release

Tuesday 21 June

Back to weights (but forgot to write it all down :doh:

Fatman rows superset CG seated row

WG LPD superset bentover rows

SLDLs

Lying leg curls superset seated curls

Happy with that - stifflegs went well, worked on my callouses, no straps 'til top sets (150 kg), new bar with mean gnurling :grin:

[teamfatboy]

Weds 22 June

spent the day with lats n traps as tight as a drum... hello DOMS my old friend, I've come to sweat with you again... deadlifters for life

Today was cardio-monkey day - a nice fast Fight-Do combat class, 675 cals and a max HR of 93%. Very therapeutic after a day of being SLJO*

[S^%tty Little Jobs Officer]

[Chillicat]

a max HR of 93%.

What do you base your max on TFB? I'm a little confused about all of that, and I saw an article somewhere that had about a zillion* different ways of calculating it, so I'd be keen to hear what you use.

I've just been using the 220 minus age thing, but often in a spin class I'll go either right up to that number (whatever that number might be :pfft: ) or even over it - so I'm guessing I must be using the wrong calculation if I'm not dropping dead because my heart is exploding through overuse.

*may be a slight exaggeration!

[teamfatboy]

I'm with you CC, I tried to evaluate the bazillion diff things but then in the end, WTF, 220 - age.. that's what my Polar does, I think.

It's apparently possible to test it physiologically, but a) that'd cost money and b) there's the small consequence of maybe dying...

I'm inclined to think that it's just a gauge of how much I had left in the tank.... there's other things like the speed at which it returns to normal (I nearly said 'returns to zero' but it turns out having a pulse is a GOOD thing :pfft: ) for instance...

[mike27]

you'll need to work out ur heart rate reserve for best results

resting HR and max HR needed

then u can work out 70% or ur heart rate reserve for example

a lot more accurate than 70% of HR max

[teamfatboy]

Cheers Mike, will go google it...

Last time I did a resting HR test (hr monitor on overnight, measured while prone before breakfast) it was down in the low '60s I think.

[Chillicat]

Hmmm, interesting. Reckon I'll just go the easy route and work with the standard measure. I'm never really all that certain where I should be working heart-rate wise, but find having the Polar on useful to know that I actually am working (sometimes I feel like I'm just freewheeling, but the Polar tells me I'm at around 80%, so I guess I must be getting something out of it!).

[teamfatboy]

Friday 24 June

I was looking for something different for chest-quads, so did Sheiko #37, Week 1, Day 5 (Friday) for laughs.

Flat bench

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 8x 55, 1x 10x 50

DB Flies

5x 10x 20s

BB Squats

1x 5x 90, 2x 4x 110, 2x 3x 130, and ZOMG 5x 3x 140.

French Press 5x 10x 20 kg

Seated Good mornings 5x 10x +40.

The bench wasn't too bad, I was making sure to pause in the approved fashion, so that's encouraging. Squats, on the other hand, proved a bit more demanding, not sure why - guess it was Boris reminding me not to get cocky!. [Actually, it was probably 'cos I was trying to get to depth, unlike the young fella next to me who wasn't getting beyond about half way.... good when that happens :grin: ]

@chillicat, yep, it's hard in some cardio classes to get a comparison from day to day as to whether you're improving or not. But if you're increasingly feeling like you're free-wheeling in a spin class, turn it up

[Chillicat]

@chillicat, yep, it's hard in some cardio classes to get a comparison from day to day as to whether you're improving or not. But if you're increasingly feeling like you're free-wheeling in a spin class, turn it up

My point is that I'm freewheeling because I'm so bloody exhausted from having it up so high!