TFB goes Oly style

[teamfatboy]

#37 would be your next cycle TFB

Sorted

Thurs 22 Sept

0630 - cardio monkey time, KiMax contact combat class

1330 - smash shoulders workout

3x 12x about six different things, stuffed if I can remember them all but at least the following, in no particular order

DB side raises; bb upright row; rear delt flies; seated mil press; db-empty-the-cans; and kb upright rows.

Yep, I know, not compatible with the rest of the week, working on that.

[teamfatboy]

Friday 23 Sep

Bench Press:

1x 5x 60, 1x 5x 70, 1x 4x 80, 2x 3x 85, 2x 2x 90, 2x 3x 85, 1x 4x 80, 1x 6x 70, 1x 8x 60

DB Flies 5x 10x 17s

BB Squat:

1x 5x 100, 2x 4x 110, 2x 3x 132.5, 5x 3x 150 (b)

Standing GMs 2x 5x 60, 3x 5x 70.

And done - had TP calling depth on squats, and once I nailed the "looking at the top of my eyelids" pose, they weren't too bad. Bench was paused, even at 90s.. happy TFB

[bar-belle]

And done - had TP calling depth on squats, and once I nailed the "looking at the top of my eyelids" pose, they weren't too bad. Bench was paused, even at 90s.. happy TFB

Good work Sir...carry on :salute:

[teamfatboy]

Good work Sir...carry on :salute:

Why, thank you ma'am..... was a good day under the iron (mostly 'cos I didn't get stapled, but that's how it goes!)

Formulating a plan that looks like:

29 - test - 37 - 500 :think:

[teamfatboy]

Saturday 24 Sept

Quick arm workout, just to work them thru.

Db curl 12/ 10/ 8/ 6/ 15 superset with straight-bar push-downs 12/ 10/ 8/ 6/ 15

Machine preachers 3x 15 superset with overhead Db extensions (French press) 3x 15

And done. Learned to go light from OB's advice (and my to who did a heavy shoulder " accessory" workout on Thurs and grizzled about it all thru Friday's Bench/ squat programme :pfft: )

[teamfatboy]

Sunday 25 Sep

Some cardio - went down to CityFatness and whacked the heavy bag for a while. Very therapeutic

[teamfatboy]

Monday 26 Sep

Some squats.... finishing with 160kg [belted] good and low - nearly there.

Threw in some bench as well, failed on the last rep of the last set....

[teamfatboy]

Tuesday 27 Sept

Just some cardio - Combat Class - today - looking forward to deads-deads-deads :jive:

[teamfatboy]

Wednesday 28 Sep

Some deads and some bench... all good in the 'hoodie :grin:

Plus, CityFatness was 100% devoid of rugby teams.... makes for a change :nod:

[teamfatboy]

Thursday 29 Sep

0630 - cardio Combat class

1300 - back

Sumo Deads 15-12-8-6-6-6-6

Seated Leg Curls 3x 12, last set to failure

DB bentover rows 3x 12x 25s, last set to failure

BB Curls 3x 12

DB bentover rows really work upper-mid lats hard...ow! :grin:

[teamfatboy]

Friday 30 September

Some Squats, some Bench, all good stuff. Long hard work-out tho...

Why is it I can punch and kick the stuffing out of a bag for an hour and feel right as rain, but an hour of heavy lifting leaves me feeling like I jumped in the ring with Evander Holyfield ?

Canadian Rugby team was in, getting ready for their moment in the sun...

[teamfatboy]

Sunday 03 Oct

Shoulders...

Seated DB press 15x 10s, 12x 12s, 8x 15s, 3x 6x 17s, 1x 6x 20s

Standing DB front raise: 15x 6s, 12x 7s, 8x 8s, 3x 6x 9s, 1x 6x 10s.

Prone rear flies 15x 6s, 12x 7s, 8x 8s, 3x 6x 9s, 1x 6x 10s

Cable upright row 15x 40, 12x 50, 8x 60, 4x 6x 70

DB Shrugs 12x 35s, 10x 40s, 8x 45s...

All good, was just looking to work them over lightly, and work on the mind-muscle connection. Found that helped with the Front raises, to focus on rotating arm, not just moving the metal (well, I know what I mean, about taking out the shrug to get the db moving...)

[teamfatboy]

Monday 03 Oct

Squats squats squats... lots and lots of squats.

Can I go home now!

[Shutupandsquat]

Monday 03 Oct

Squats squats squats... lots and lots of squats.

Can I go home now!

No! Now get under the bar and squat again! :twisted:

[teamfatboy]

Damn, damn, damn... I was happy with those last sets too... nearly up to 4pps :pray: :grin:

[Shutupandsquat]

Damn, damn, damn... I was happy with those last sets too... nearly up to 4pps :pray: :grin:

Really? That's good money!

[teamfatboy]

At the moment I can't quite rep out 180, but it's coming... Singles that are "nearly" deep enough, though.

[teamfatboy]

Tuesday 04 Oct

Administered a good hiding to the cardio monkey with a combat class... nothing like some punching and kicking for therapy ahead of deadlift day tomorrow :nod:

[teamfatboy]

Wednesday 05 Oct

Some deads and some bench... tried deficit deads, not bad but note to self: a 4" deficit is a Loooooooooooooooong way down if you've 70% of your 1rm on the hook.

[teamfatboy]

Thursday 06 Oct

0630 - fed the cardio monkey with a contact-combat class. Must.burn.fat...

1300 - biceps and triceps - light day, for laughs.

BB curls in the squat rack, because I could... 15-12-10

DB neutral curls 15-12-10

Tricep o'head extensions 15-12-10

Lying pull-over things.. 15-12-10

[teamfatboy]

Friday 07 Oct

Worked my programme in with a training partner on Sheiko.... jeepers people can go some interesting colours when they train...

Deadlifts today... giving things a good nudge.

[Chillicat]

jeepers people can go some interesting colours when they train...

Hehe yeah, there's a guy who comes to spin and he turns purple :nod: Makes me feel much better, since I'm normally a nice bright shade of red, and the purple makes me look quite ghostly :pfft:

[teamfatboy]

Saturday 08 Oct - rest day.

Sunday 09 Oct - light shoulders day

Seated DB press 20x 12s, 12x 15s, 10x 17s, 8,6,6,6x 20s

DB Front Raise 10x 8s, 10x 9s, 10x 10s

Rear Delt flys 10x 8x, 10x 9s, 10x 10s

DB Bentover row 3x 10x 25s to loosen lats

BB Shrugs 20x 60, 15x 80, 12x 100, 10x 120.

[teamfatboy]

jeepers people can go some interesting colours when they train...

Hehe yeah, there's a guy who comes to spin and he turns purple :nod: Makes me feel much better, since I'm normally a nice bright shade of red, and the purple makes me look quite ghostly :pfft:

Heya CC - nice to hear from you. How're you finding the spin classes? I haven't been near the spin room in ages, but if they've picked-up the intensity and quality of the classes I might give it a go.

The last time I went, a couple of people in the row behind me were able to carry on a conversation comfortably through-out - not only was the workout too easy but the instructor let them get away with it :shrug:

[teamfatboy]

Monday 10 October

Legs - bb squats, lots and lots of squats...oh, and some other squats. Legs are toasted, all that's missing now is the marmite :doh: