TFB goes Oly style

[Old Bull]

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

Boris is a good comedian

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: ]

Good to see you nailing the Depth TFB, Bodly Going Where Not Many Shiny Landers Have Been Before

Must be lining up a comp?

[bar-belle]

Friday 24 June

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

Before you know it TFB you'll be back on the Sheiko train...go on you know you want too :grin:

[teamfatboy]

Saturday 25 June

Cardio "Double-Down"...

Fight-Do combat class, 708 cals, max HR 96%, superset with

Power pump class 526 cals, max HR 84%.

1234 cals shot to pieces, a new double-down PB.... and now for the rest of my Saturday

Good to see you nailing the Depth TFB, Bodly Going Where Not Many Shiny Landers Have Been Before

Must be lining up a comp?

That's what Bill Q keeps telling me... helpful little sayings like "500 kg for Christmas" :roll:

Friday 24 June

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

Before you know it TFB you'll be back on the Sheiko train...go on you know you want too :grin:

Well, as the song goes, "you may be right, I may be crazy, but it just may be a PL comp I'm looking for..."

[teamfatboy]

Sunday - no training

Monday 27 June - new routine, Pull Day

BB Bent-over row [warm-ups 12x 40, 12x 50] 3x 8x 70

Single DB Row 8x 30 kg, 2x 8x 40 kg (big jump :pale: )

WG Pull down - Stack less two plates, 3x 8x

Standing BB Curl 3x 8x EZ-bar plus 20 (not sure whether the EZ-bar's a 7.5 or a 10 kg)

Seated DB alternate hammers 3x 8x 15 kg (the EZ-bar must be a 7.5, the 15s felt heavier!)

Floor crunches 3x 15 and done...

This was "calibration day" for an escalation plan, goal will be to add a rep every week so by the end I'm on 3x 12s at the same weight. Some of the weights still need dialling in, but I'm close. Push Day tomorrow, cardio then leg day Thursday. That should be fun - back squats and front squats yumyumyum

[teamfatboy]

Tuesday 28 June

Push Day

BB Bench Press [12x 40, 12x 60] 3x 8x 70

BB incline press 3x 8x 60

Bench Dips 3x 12x

BB Shoulder press 3x 8x 30

BB Upright Row 3x 8x 35

BB Skulls 3x 8x 30

DB Side lat raise 3x 7x 8s

Seated DB O'head Extension 3x 8x 25

Jeepers - that was nasty, brutish and short... think I'm gonna be feeling it in the morning :nod: :grin: Gotta be doing a bloke good.

[bar-belle]

Jeepers - that was nasty, brutish and short....

That's the ticket TFB :nod: bet you loved it though :grin:

[teamfatboy]

Wednesday 29 June

Was supposed to be a combat class, but the "wheels came off my day" mid-arvo so I gave legs a hiding.

BB Squats [warm-up 12x 60, 12x 80] 3x 8x 110 kg

BB Front Squats 3x 8x 70 kg

Seated Machine Extensions 3x 8x 12 plates, whatever that is

Romanian Deadlifts 3x 8x 100

Seated Leg Curls 3x 8x 19 plates

Leg Lowers and Reverse Crunches 3x 12x

Kept the breaks nice and short, around 60-90s even swapping between lifts (as opposed to between sets of the same lift). That meant it was more "nasty, brutish and short"... I reckon even Sheiko #37 looks like more fun

[teamfatboy]

Saturday 02 July

Pull Day

BB Bent-over row [warm-ups 12x 40, 12x 50] 3x 9x 70

Single DB Row 3x 9x 40 kg

WG Pull down - 3x 9x 63kg

Standing BB Curl 3x 9x 27.5

Seated DB alternate hammers 3x 9x 15 kg

Floor crunches 4x 15 and done...

[teamfatboy]

Sunday 03 July

Push Day

BB Bench Press [20x 40, 20x 40] 3x 9x 70

BB incline press 3x 9x 55

Bench Dips 3x 15x

BB Shoulder press 3x 9x 32

BB Upright Row 3x 9x 37

BB Skulls 3x 9x 32

DB Side lat raise 3x 9x 8s

Seated DB O'head Extension 3x 9x 25

Wasn't bad - had to ease back on the incline bench, slightly different set-up and I was feeling it :pale: - but shock-horror, CityFitness invested in a short Oly bar, must be the first new equipment of any use in years....

[poos_n_wees]

Nice benching TFB :nod:

How are you finding the push/pull split?

[teamfatboy]

Thanks PnW... I'm trying to focus on form, pausing on the chest for bench, and the three straight sets are proving to be something of a test...

But that's what I asked PT to do, give me a programme that shocks the system, and sure enough, that's what I'm doing. Right now, for instance, pecs n decs are muttering quietly about what they're going to do later...which may well involve a nap!

I'm loving the split, actually - back-biceps, chest-triceps and leg day, with the gradual ramp-up (by week 7, I'll be on 3x 12s) should help :pray: :grin:

[teamfatboy]

Monday 04 July

Cardio "double-down" day

Fight-Do combat class, superset with Power pump class.

1138 cals gone.... byebye

Normal lifting resumes tomorrow

[bar-belle]

Monday 04 July

Cardio "double-down" day

Fight-Do combat class, superset with Power pump class.

1138 cals gone.... byebye

How do you do it? :shock: Awesome energy levels there TFB 8)

[teamfatboy]

How do you do it? :shock: Awesome energy levels there TFB 8)

With a fair amount of difficulty, Bar-belle... :pale: :grin: but it does a geezer good to mix things up, right :think: -oh, and thank you

This Saturday could be fun - thinking of sneaking along to this:

[teamfatboy]

Tuesday 05 June

Today's workout brought to you by Bury My Heart at Munted Knee

Legs

BB Squats 2x 20x 60 kg warm-up, 3x 9x 110kg to parallel and beyond

BB Front Squats 3x 9x 70 kg likewise. Happy shoulders held up...

Machine leg extensions 3x 9x 14 plates, whatever weight that is :shrug:

Romanians 3x 9x 100kg

Machine Leg curls 3x 9x 19 plates....

Leg lowers 3x 15x each side, nice and slow. Abs - caught fire half way through... :pfft:

[poos_n_wees]

This Saturday could be fun - thinking of sneaking along to this:

Whoaa that looks fun!

Awesome squats mate. Hahaha I know what you mean about the abs catching on fire.. I got that yesterday too, halfway through my first set of 30 crunches :oops:

[teamfatboy]

Thanks T... still working the form more than the weight, reckon I might have to get the external scrutineers up at t'House to have a look.

Weds 06 June - Cardio

Treadmill hill, 6kph throughout, 10m at 10% incline, 10m at 12%, 10m at 14%, and some cool-down. Good old fashioned steady-state, nothing flash.

[teamfatboy]

After two days where work got in the way, today was cardio day.

Saturday 09 July

Cardio "triple-dip"

Fight-Do, 55 mins, 600 cals, Max HR 88%, straight into

Power, 48 mins, 400 cals, Max HR 77%, straight into

KIMAX 60 mins, 700 cals, Max HR 93%

Total of 1700 cals in three hours, could have been more if I'd hit Fight-Do or Power harder, but I was saving myself, cruising in the Power class especially.

It was my first time doing KIMAX, which is a contact box/muay thai class using heavy bags on a weighted base. Unlike Fight-Do, in Kimax you get to hit things! Absolutely kicked-ass, the Master Trainer (Jasmine from Auckland) showed no mercy, but it was so much FUN!

Looking forward to some nice gentle weights tomorrow - which will be Pull Day, aiming to lift my 8RM ten times.... :shifty: :grin:

[Chillicat]

Cardio "triple-dip"

:shock:

Nutter :pfft:

[teamfatboy]

Sunday 10 July

Push Day

BB Bench Press [20x 40, 20x 40] 3x 9x 70

BB incline press 3x 9x 55

Bench Dips 3x 15x

BB Shoulder press 3x 9x 30

BB Upright Row 3x 9x 35

BB Skulls 3x 9x 30

DB Side lat raise 3x 9x 8s

Seated DB O'head Extension 3x 9x 28

And done.... barely. Shoulders were clearly feeling the effects of yesterday's fun...mind you, I did the routine without creatine or a pwo coffee, so that might account for some of it.

[bar-belle]

Saturday 09 July

Cardio "triple-dip"

Fight-Do, 55 mins, 600 cals, Max HR 88%, straight into

Power, 48 mins, 400 cals, Max HR 77%, straight into

KIMAX 60 mins, 700 cals, Max HR 93%

OMG :shock: speechless :clap: :clap: :clap:

[teamfatboy]

Monday 11 July

Pull Day

BB Bent-over row [warm-ups 20x 40, 20x 40] 3x 9x 70

Single DB Row 3x 9x 40 kg

WG Pull down - 3x 9x 56kg

Standing BB Curl 3x 9x 27.5

Seated DB alternate hammers 3x 9x 15 kg

Floor crunches 4x 15

Wow, definitely working the mind-muscle connection.... pulling those bb rows with better form takes a LOT more effort :shifty: but it'll be worth it one day. Won't it ? :pray: :grin:

Nutter :pfft:

Thanks CC - surprised it's taken you this long to work that out, most people come to that conclusion quickly :grin:

OMG :shock: speechless :clap: :clap: :clap:

Why? Gotta mouthful of cheesecake ? :pfft:

But seriously BB, thank you

It was good fun but I don't know that I'd make a habit of it :wink:

[VampireChick]

Saturday 09 July

Cardio "triple-dip"

Fight-Do, 55 mins, 600 cals, Max HR 88%, straight into

Power, 48 mins, 400 cals, Max HR 77%, straight into

KIMAX 60 mins, 700 cals, Max HR 93%

OMG :shock: speechless :clap: :clap: :clap:

Also speechless. How do you get that energy? I'm envious!

[teamfatboy]

You should try Kimax when they bring it to Wellington in August - great cardio!

I actually cheated - I ducked out of the abs track in Power to catch my breath before Kimax, and I'd coasted through it anyway :shifty: but it was a good way to spend a Saturday morning.

And oh dear, how sad, it rained in the afternoon so I got to dodge the outside chores too \:D/

[bar-belle]

OMG :shock: speechless :clap: :clap: :clap:

Why? Gotta mouthful of cheesecake ? :pfft:

wish I did mate but it's my downfall and have to be a good girl till after nats :roll: