TFB goes Oly style

[poos_n_wees]

Wow.. Awesome stuff on the cardio front TFB :twisted:

A poster on the wall of our gym is advertising Fight Do, and I immediately thought of you! Its finalllllyyy landed in Manurewa :pfft:

[teamfatboy]

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:

Less than a month to go, and it'll be worth it when you get up on the platform in the best condition ever! ( which is more than I can say!)

Wow.. Awesome stuff on the cardio front TFB :twisted:

A poster on the wall of our gym is advertising Fight Do, and I immediately thought of you! Its finalllllyyy landed in Manurewa :pfft:

Do it :nod: it's great fun, and VERY therapeutic after a hard day in the office, if you know what I mean :pfft:

[teamfatboy]

Tuesday 12 July

Legs

BB Squats 2x 20x 60 kg warm-up, 3x 9x 110kg

BB Front Squats 3x 9x 70 kg

Machine leg extensions 3x 9x 14 plates

Romanians 3x 9x 100kg

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

Leg lowers 3x 15x each side, nice and slow. Jeepers, abs did NOT like that... but they'd better get used to it.... reps go up again next week.

[teamfatboy]

Weds 13 July - no training today, lost something...

Will be back into it tomorrow - if I read my plan right this is double legs week so that'll be interesting.

[morattigirl]

You're trainings going awesome TFB! Good stuff :nod:

[teamfatboy]

You're trainings going awesome TFB! Good stuff :nod:

Thanks MG - I does what I can. This programme better pay results, I'm getting beat-up worse than I was on Sheiko #29 :roll:

And after a pretty rough three days, no training since Tuesday....back in the gym

Saturday 16 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 25

Was planning today to be a leg day but it was clear from the warm-ups that at least one knee was NOT interested in playing ball, so the final session of this week was push #2.

Will make next week a double-leg day (routine's push/pull/legs for three days, the fourth rotating around the others). That'll teach legs to bail on me!

[steak]

I put these in the push pull circuits ...they are a fave :pfft:

[teamfatboy]

I put these in the push pull circuits ...they are a fave :pfft:

Um... perhaps I'm having a bad bad day but WHAT would you put in the push-pull circuits ?

Sunday - knee bitching like a Wallabies fan the morning after.. so I gave the training a break.

Monday 18 July

Legs

BB Squats 2x 20x 60 kg warm-up, 3x 10x 110kg

BB Front Squats 3x 10x 70 kg

Machine leg extensions 3x 10x 14 plates

Romanians 3x 10x 100kg

Machine Leg curls 3x 10x 19 plates.

Leg lowers 3x 15x each side, nice and slow. Could have cooked eggs on abs after that... toasted

[bar-belle]

Um... perhaps I'm having a bad bad day but WHAT would you put in the push-pull circuits ?

They are mean...circuits like The Reaper and The Undertaker...leave folks quivering on the floor or :puke: over the wall Should get Steak to pm them to you...I know you love a challenge :grin:

[Grover]

I put these in the push pull circuits ...they are a fave :pfft:

Um... perhaps I'm having a bad bad day but WHAT would you put in the push-pull circuits ?

Sunday - knee bitching like a Wallabies fan the morning after.. so I gave the training a break.

Monday 18 July

Legs

BB Squats 2x 20x 60 kg warm-up, 3x 10x 110kg

BB Front Squats 3x 10x 70 kg

Machine leg extensions 3x 10x 14 plates

Romanians 3x 10x 100kg

Machine Leg curls 3x 10x 19 plates.

Leg lowers 3x 15x each side, nice and slow. Could have cooked eggs on abs after that... toasted

After the complete work over the uso's gave the mini kangaroo's i would have thought even the fans would be speechless!

The secret All Black ploy of putting a kiwi as Aussie coach seems to be bearing fruit! haha

Abs are getting a hammering lately , wash board showing yet?

[teamfatboy]

Leg lowers 3x 15x each side, nice and slow. Could have cooked eggs on abs after that... toasted

Abs are getting a hammering lately , wash board showing yet?

Heya Grover, nope, no washboard yet, more like a Simpson washer-dryer still.... :oops: :grin:

Tuesday 19 July

Pull Day

BB Bent-over row [warm-ups 20x 40, 20x 40] 3x 10x 70

Single DB Row 3x 10x 40 kg

WG Pull down - 3x 9x 61kg

Standing BB Curl 3x 10x 30

Seated DB alternate hammers 3x 10x 15 kg

Floor crunches 3x 16

All done... think the mind-muscle connection has finally gotten to lats... they're making excuses already :nod:

[teamfatboy]

Um... perhaps I'm having a bad bad day but WHAT would you put in the push-pull circuits ?

They are mean...circuits like The Reaper and The Undertaker...leave folks quivering on the floor or :puke: over the wall Should get Steak to pm them to you...I know you love a challenge :grin:

Tell me, tell me :grin:

[bar-belle]

Tell me, tell me :grin:

Be afraid....very afraid :pfft: pm sent my friend :grin:

[teamfatboy]

[from behind the couch...]

ZOMG, what have I gotten myself into :grin: Cheers BB

and yes, I am already afraid of the

Wednesday 20 July was cardio day, a Fight-Do combat class, 620 cals (and I thought I was cruising, hmmm must be time to step it up!)

[bar-belle]

ZOMG, what have I gotten myself into :grin: Cheers BB

and yes, I am already afraid of the

Hehe all good...you are up for it TFB :nod:

[teamfatboy]

Thurs 21 July - Push night

BB Bench Press [20x 30, 20x 30] 3x 10x 70

BB incline press 3x 10x 50

Bench Dips 3x 15x

BB Shoulder press 3x 10x 25

BB Upright Row 3x 10x 35

BB Skulls 3x 10x 30

DB Side lat raise 3x 10x 7s

Ran out of time, skipped seated o'head extensions.

Had my form tweaked, think pecs may not be talking to me tomorrow...

[teamfatboy]

Friday 22 July - no training...

Saturday 23 July - cardio, a Fight-Do combat class. All the faint-of-heart stayed at home 'cos of the weather, meant there was less risk than usual that I'd inadvertently kick someone... HRM spat the dummy, but I'm guessing around 650 cals, max HR 93%.... all good.

[teamfatboy]

Sunday 24 July

Pull Day

BB Bent-over row [warm-ups 20x 40, 20x 40] 3x 11x 70

Single DB Row 3x 11x 40 kg

WG Pull down - 3x 11x 63kg

Standing EZ-bar Curl 3x 11x 30

Seated DB alternate hammers 3x 11x 12.5 kg

Floor crunches 3x 16

All good - nice and quiet in the gym, not too many people around except for the gym wearing a belt for seated CG row :roll:

[teamfatboy]

Monday 25 July

Cardio - Fight-Do combat class, 600 cals - a nice way to heat up the body

Legs tomorrow, I think

[VampireChick]

Monday 25 July

Cardio - Fight-Do combat class, 600 cals - a nice way to heat up the body

Legs tomorrow, I think

I think I saw you! Was going to come and say hi but wasn't entirely sure it was you.

[teamfatboy]

You should have ! I'm doing a few of those Fight-Do classes for cardio at the moment, it's cheaper than electricity to keep warm lol

[VampireChick]

You should have ! I'm doing a few of those Fight-Do classes for cardio at the moment, it's cheaper than electricity to keep warm lol

Will do If I get a strange look then I'll know it's not you.

[teamfatboy]

There's only a couple of other guys that do Fight-Do regularly - Richard (the other one) is younger, taller and has shoes with pink soles or laces... and on Saturday mornings I guess the others are all sleeping off their Friday nights!

Weights days will still be up the other end of town for the moment, but group fitness at CityFatness sucks...

[teamfatboy]

Legs at lunchtime today, then Fight-Do after work, if only to keep warm!

[Chillicat]

Weights days will still be up the other end of town for the moment, but group fitness at CityFatness sucks...

I have to admit that I think they've improved since they switched to the CF format rather than the old BW make it up as you go along format. I resisted it at first, but I find I enjoy the spin classes a lot more than I did in the past now that there's more of a system. I haven't done many other classes though, but did a few 'Power' sessions at J'ville when working at home on thursdays for a while and I really liked that.

But I guess they don't have the same range of classes as they do at Exodus? I pretty much avoid anything that involved jumping or running about, so that rules out almost everything bar pump and spin, so I can't really comment on the quality of the other classes!