TFB goes Oly style

[teamfatboy]

Thursday 11 Aug

Cardio - the 0630 Kimax class made a 750-calorie sized hole in my morning.... :shock:

[teamfatboy]

Thursday 11 Aug - Part II - lifting things and putting them down

Pull Day

BB Bent-over row [warm-ups 20x 30, 20x 30] 3x 12x 70

Seated CG Row 3x 12x 50 kg

WG Pull down - 3x 12x 50kg

Standing BB Curl 3x 12x 25 kg

Seated DB alternate hammers 3x 12x 12 kg

Floor crunches 3x 15

And done...

[teamfatboy]

Friday 12 August - Push night

BB Bench Press [20x 30, 20x 30] 3x 12x 70

BB incline press 3x 12x 50

Assisted Dips 3x 15x

BB Shoulder press 3x 12x 30

BB Upright Row 3x 12x 35

DB Side lat raise 3x 12x 8s

BB Skulls 3x 12x 30

Seated DB Extension 3x 12x 25

Ow.... that was not fun.... While in each case I could nail the first set of 12, the second or third wasn't a 12 so much as and 8,4 or similar. I guess everything's just a shade tired from this week, so I'll ease back the cardio a bit next week and take a good run at it.

[teamfatboy]

Saturday 13 Aug

Fed the cardio monkey again, 10m on the treadmill to warm things thru, then Fight-Do... bowled 700-odd cals in an epic class (once I remembered my left from my right :oops: )

[teamfatboy]

Sunday 14 Aug

Pull Day

BB Bent-over row [warm-ups 20x 30, 20x 30] 3x 12x 70

Single DB Row 3x 12x 40 kg

WG Pull down - 3x 12x 63 kg

Standing EZ bar Curl 3x 12x 25 kg

Seated DB alternate hammers 3x 12x 15 kg

Skipped floor crunches, figured abs had had their fun yesterday. Besides, much as I like the gym, the snow was thick when I left the house and I don't like the gym so much that I'd wanna sleep there.

[teamfatboy]

Monday 15 August - Push Day

BB Bench Press [20x 30, 20x 30] 3x 12x 70

BB incline press 3x 12x 50

BB Shoulder press 3x 12x 30

BB Upright Row 3x 12x 35

Really only half a "Push day", managed to get to the gym and get the big chest and shoulder w/o exercises done before i had to go rescue the missus from the snow-swept landscape that was Lambton Quay.

Still can't quite nail 3 clean sets of twelve, which was the goal for this (remembering that the selected weight was a reasonably honest 8RM) so I'm probably going to treat it as flat 3x 12 for a week or two, nail it and then re-set.

I hear 5-3-1 calling my name.....

[teamfatboy]

Saturday 20 Aug.

Rest of the week sucked.. weather or work derailed my plans. Best I could do was scheduled cardio today.Fight-Do Combat class, preceded by 10m 10% incline treadmill.

Will give 3x 12 a run this coming week, hopefully, and see how I go. What happens next... who knows.... :shifty: :grin:

[teamfatboy]

Yep BBro is 14 weeks away :shock: Are you still keen Mister TFB?

What's this....rumours of TFB doing the BBro. I say do it :nod: :grin:

Jeepers - between you two and OldBill... the pressure, the pressure

:grin:

[teamfatboy]

Monday 22 Aug

"Feed the cardio monkey" day - 10m treadmill, Fight-Do Combat class, all done

[runveerun]

Yep BBro is 14 weeks away :shock: Are you still keen Mister TFB?

What's this....rumours of TFB doing the BBro. I say do it :nod: :grin:

Jeepers - between you two and OldBill... the pressure, the pressure

IT WILL BE FUN! IT IS MANDATORY TO HAVE FUN! :pfft:

You know you want to, just need some pushing :smackbottom:

:grin:

[teamfatboy]

What's this....rumours of TFB doing the BBro. I say do it :nod: :grin:

Jeepers - between you two and OldBill... the pressure, the pressure

IT WILL BE FUN! IT IS MANDATORY TO HAVE FUN! :pfft:

You know you want to, just need some pushing :smackbottom:

:grin:

Sigh.... picks up calendar, looks at dates...

Tuesday 23 Aug

Today was, of course, "feed the cardio-monkey" day, no serious lifting required..... a KiMax contact-combat class, absolutely brutal, slaughtered over 800 cals in 55 minutes.

And Yes, Vee - De Nile is a river in Egypt :pfft:

[teamfatboy]

Wednesday 24Aug

Can it be.... :shock: some lifting got done.... :grin:

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 110kg

Machine Leg curls 3x 12x 84 kg

Leg lowers 3x 15x each side

Wootwoot - finally nailed 3x 12x 110kg bb squats.... the last time, the second and third sets were not so much 12 reps as 8 (pause) 4 or so... ditto on the Romanians. Considering that 8 weeks ago, those were my (pretty honest) 8RM weights, moving to 12RM isn't too bad.

By the end, tho.... hammies, glutes and quads all munted...

[bar-belle]

By the end, tho.... hammies, glutes and quads all munted...

but in a good way aye.

So when does Bbro training start. No pressure or anything :grin:

[runveerun]

So when does Bbro training start. No pressure or anything :grin:

14 weeks to go it should be starting soon! :grin:

[teamfatboy]

So when does Bbro training start. No pressure or anything :grin:

14 weeks to go it should be starting soon! :grin:

Oh, man :roll: i go to the gym, get it from the 'House's Old Bill and now from the Barbell Bombshells :grin:

Hush or I'll go back to doing my bicep curls in the squat rack :pfft:

[runveerun]

Hush or I'll go back to doing my bicep curls in the squat rack :pfft:

Blasphemy! :naughty:

[teamfatboy]

Thursday 25 Aug

0630 - Cardio - feed the monkey

KiMax combat class, blitzed thru 750 cals before work :grin:

1730 - Pull day - back and biceps

BB Bent-over row [warm-ups 20x 30, 20x 30] 3x 12x 70

Seated CG Row 3x 12x 50 kg

WG Pull down - 3x 12x 45 kg

Standing BB Curl 3x 12x 25 kg

Seated DB alternate hammers 3x 12x 10 kg

Nothing like having a bet each way... bit of cardio, bit of lifting.... all done now

[teamfatboy]

Hush or I'll go back to doing my bicep curls in the squat rack :pfft:

Blasphemy! :naughty:

The only squat rack available last night was one that faces the "wrong way" - out into the crowds... I think I scared away some women and small children with the facepulls on some of those squats :pfft:

Hell, I KNOW I scared my own quads and hams into submission, got a bumper delivery from Mr DOMS....

[Grover]

[teamfatboy]

Sunday 28 August - Push night

BB Bench Press [20x 30, 20x 30] 3x 12x 70

BB incline press 3x 12x 50

Assisted Dips 3x 15x

BB Shoulder press 3x 12x 30

BB Upright Row 3x 12x 35

DB Side lat raise 3x 12x 8s

EZ bar Skulls 3x 12x 30

Ran out of time, missed the overhead extensions. Still can't quite string 3x12s together... but nutrition wasn't spot on today, will give it another run.

[teamfatboy]

Monday 29 Aug

Pull day - back and biceps

BB Bent-over row [warm-ups 20x 30, 20x 30] 3x 12x 70

Single-sided DB Row 3x 12x 40 kg

WG Pull down - 3x 12x 61 kg

Standing BB Curl 3x 12x 25 kg

Seated DB alternate hammers 3x 12x 12.5 kg

Back seems happy at 3x 12x 8RM.... will be happy if I can say the same for legs on Thursday.

[teamfatboy]

Tuesday 30 Aug

Today was "feed the cardio-monkey" day, no serious lifting required..... a KiMax contact-combat class , heinous long intense cardio peaks, HR bouncing off the rev-limiter

Had fun out-punching the young fellas tho :grin:

[teamfatboy]

Wednesday 31 August - Push day

BB Bench Press [20x 30, 20x 30] 3x 12x 70

DB incline press 3x 12x 50 (25s)

Bench Dips 3x 15x

BB Shoulder press 3x 12x 30

BB Upright Row 3x 12x 35

DB Side lat raise 3x 12x 8s

Ran out of time AGAIN - curse you, working life! . Still c.a.n.'t. q.u.i.t.e. string 3x12s together... was closer, but three-reds on the last set of BB bench... :madman:

[teamfatboy]

Thursday 01 Sep

0630 - Cardio - feed the monkey

KiMax combat class, rolled thru a good 740 or so cals before work :grin:

1300 - Legs

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

BB Front Squats 3x 12x 70 kg

Skipped the Machine leg extensions - time was getting on.

Romanians 3x 12x 110kg

Machine Leg curls 3x 12x 84 kg

Proved that the 3x 12x 110kg bb squats wasn't a fluke - even got the PT thumbs up for good reps. Tomorrow, walking may be an issue, though.. I hear the sound of the DOMS truck on its way

Oh, and I think I'm in trouble... was supposed to go see Vee at the house, had to bail, but definitely committed to turning up next Thursday

[runveerun]

Oh, and I think I'm in trouble... was supposed to go see Vee at the house, had to bail, but definitely committed to turning up next Thursday

:smackbottom: