TFB goes Oly style

[teamfatboy]

Wednesday 27 July

Catch-up day - after no training on Tuesday, lunchtime was

Legs

BB Squats 2x 20x 60 kg warm-up, 3x 11x 110kg

BB Front Squats 3x 11x 70 kg

Machine leg extensions 3x 11x 14 plates

Romanians 3x 11x 100kg

Machine Leg curls 3x 11x 19 plates.

Leg lowers 3x 15x each side.

Happy with that - left knee still grizzling, but I drown it out

and after work:

Cardio - Fight-Do, 640 cals, max HR 92 %. Enough, if not for a mallow-puff, then at least a big serve of steak

[teamfatboy]

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!

Perhaps I'm being a bit harsh, but I found the new "Group x" fitness at City Fitness to be a little light on the intensity, and anecdotally I wasn't the only one. I haven't tried some of them, so I guess I shouldn't be so dismissive until I try them again.

The franchise at Exo, tho, really does deliver. Their Power, which CityFitness used to do, is good, and their Combat Class is unlike anything CF offers now.

Besides, cardio's featuring on my radar right now- we've passed the shortest day, so I gotta start now to be ready for summer :oops: :roll: :grin:

[teamfatboy]

Thurs 28 July - Push night

BB Bench Press [20x 30, 20x 30] 3x 11x 70

BB incline press 3x 11x 50

Bench Dips 3x 15x

BB Shoulder press 3x 11x 30

BB Upright Row 3x 11x 35

BB Skulls 3x 11x 30

DB Side lat raise 3x 10x 7s

Seated DB Extension 3x 11x 25

And done... Day off tomorrow, flying to Dorkland

[poos_n_wees]

And done... Day off tomorrow, flying to Dorkland

Awww don't be like that TFB

How long are you in the Promised Land for? :grin:

[steak]

flying to Dorkland

the IQ of Wellington will go down

[teamfatboy]

And done... Day off tomorrow, flying to Dorkland

Awww don't be like that TFB

How long are you in the Promised Land for? :grin:

Not long enough apparently flight time WLG-AKl 42 mins, drive time to the Shore 65 mins !

[!

the IQ of Wellington will go down

but not by very much haha

Should have planned it better, thrown my gym bag in and had a train :doh:

[teamfatboy]

Saturday 30 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 27.5 kg

Seated DB alternate hammers 3x 11x 15 kg

Floor crunches 3x 16

Quiet in the gym tonight, but seems it was "imaginary two-board night" - saw a guy showing off his "100 kg" bench to impress. Hint - it'd be better with a full range of motion :doh:

[runveerun]

"imaginary two-board night"

:pfft: How was Sporkland?

the IQ of Wellington will go down

We didn't know what to do! It was mayhem on the streets, people running around aimlessly. Please don't abandon us again :cry:

:pfft:

[teamfatboy]

Sunday 31 July - Push night

BB Bench Press [20x 30, 20x 30] 3x 11x 70

BB incline press 3x 11x 50

Assisted Dips 3x 15x

BB Shoulder press 3x 11x 25

BB Upright Row 3x 11x 35

BB Skulls 3x 11x 30

DB Side lat raise 3x 11x 8s

Seated DB Extension 3x 11x 25

This could be fun, pecs were still showing DOMS from Thursday....

How was Sporkland?

Dunno - saw the inside of some conference rooms, for the most part - I'm picking there's a city out there somewhere, just ain't never seen it :?

the IQ of Wellington will go down

We didn't know what to do! It was mayhem on the streets, people running around aimlessly. Please don't abandon us again :cry:

:pfft:

Pay no attention to those folks on the streets, they were just politicians looking for a voter who gives a toss... or South Africans looking for their tri-nations chances... :pfft:

But now I'm back and normal liftering has been resumed. Oh, except for tomorrow, Fight-Do for stress-therapy (oh, and cardio! )

[teamfatboy]

Monday 01 August

Cardio - Fight-do combat class. Having warmed up on the treadmill, it was a great class, 690 cals burned to a crisp. All good, except that tomorrow's leg day :doh:

[Shutupandsquat]

690 cals?! f*ck that! hahaahha. How much weight are you down to now?

[teamfatboy]

Weight's trending down, bodyfat also. Haven't run numbers yet but the notches on the belt don't lie

[VampireChick]

Great and consistent workouts as per usual TFB

[teamfatboy]

Great and consistent workouts as per usual TFB

Thanks VC - tomorrow may be a different thing, tho... menu calls for back squats, front squats, Romanian deadlifts, all good clean fun

[teamfatboy]

Tuesday 2 Aug

Legs

BB Squats 2x 15x 70 kg warm-up, 3x 11x 110kg

BB Front Squats 3x 11x 70 kg

Machine leg extensions 3x 11x 14 plates

Romanians 3x 11x 100kg

Machine Leg curls 3x 11x 20 plates.

Leg lowers 3x 15x each side.

Not bad - although I lost the bar on rep #11 of the first set of front squats, had to restart out of the hole. At least now I know I'm below parallel for those

And naturally I finished my set

[teamfatboy]

Wednesday 03 Aug

The cardio monkey came out today... Fight-Do, 626 cals... all done.

Pull day tmw, back and biceps

[teamfatboy]

Thursday 04 Aug

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 27.5 kg

Seated DB alternate hammers 3x 11x 15 kg

Floor crunches 3x 16

And done... next will be interesting, stepping up to 3x 12s with what I thought was a pretty-accurate 8RM :think:

[teamfatboy]

Saturday 06 Aug

Feeding the cardio monkey... 12 min of LISS on the treadmill to warm-up the kneez. 6kph 10%, 114 HR calories (which are so much smaller than the machine calories...) then

Fight-Do combat class - monster session, 693 cals, 95% max HR. All good... normal lifting resumes tomorrow.

[teamfatboy]

Sunday 7Aug

Legs

BB Squats 2x 15x 70 kg warm-up, 3x 12x 110kg

BB Front Squats 3x 12x 70 kg

Machine leg extensions 3x 12x 77kg

Romanians 3x 12x 100kg

Machine Leg curls 3x 12x 91 kg

Leg lowers 3x 15x each side

Golly, that was "interesting" back squats were ok but I kept on loosing the front squats, it wasn't 3x12 so much as 12, 8+4, 6+6. Probably wasn't helped by shonky diet over the weekend :shifty: I'll see how I go with push- and pull-day for 3x 12, but I might give it a second run-thru before I move on.

[teamfatboy]

Monday 08 Aug

Just easing into it today...

Cardio - Fight-Do Cardio class, 575 cals.

Some bigger days to come - like "Push-and-cardio" day tomorrow... or "Pull and cardio" day on Thursday. All good, i will conquer the cardio monkey

[teamfatboy]

Monday 08 AugSome bigger days to come - like "Push-and-cardio" day tomorrow...

Hah! Famous last words - life intervened and my plans for push-day evaporated over the lunch hour..... so today was:

Tuesday 09 Aug

Cardio - Kimax contact-combat class... massive work-out, feels like over 700 cals..... but good fun.

[steak]

700 is a pretty serious calorie burn eh...when I read your log it makes me hungry :grin:

[Grover]

good stuff TFB had to laugh at Steak's comment, thinking the same

Did you see the thread (Bartz?) been trained by Bobsta -damn good result after 6 months.

gonna have to take my diet and "cardio" more seriously as well I think.

[teamfatboy]

.

[teamfatboy]

Yep, saw that thread, that guy Bartz did really well under Bobsta's care :clap:

What it is to be young....

Wednesday 10 Aug

Cardio - Kimax contact/combat class... very therapeutic :grin:

Cardio - (what, again?) Fight-Do combat class.. not quite as therapeutic but just as intense.

Dunno what the calorie bill was, in the first class the gloves kept turning the HRM off, and in the second one a dodgy pick-up meant it only logged 40-odd mins of a 55-min class. Guesstimate- somewhere around the 1400 cals for the pair. Time for..... some chicken and vegies :?