TFB goes Oly style

[steak]

Nice work TFB :clap: A good first outing mate.

I like the "clean your ears out" bit we have all been there

[teamfatboy]

Thanks Cap'n.... great fun, good learning experience, and what's more, plenty of room to improve next year :shifty: :nod:

[Gasp]

:clap: Well done TFB. Good to catch up today. Really enjoyed the comp.

[Viking Power]

well done TFB 8)

[Chillicat]

learned to treat the head judge like my wife and do nowt until I'm told to :grin:

Always good advice!

Well done!

[bar-belle]

Saturday 26 November - BBro...

What a great day.

Squat - 150 RRR, 150 RRR, 150 WWW

Bench - 80 WWR, 100 WWW, 110 RRR,

Dead - 160 WWW, 180 WWW, 195 WWW (and a 5kg PB too !)

Great stuff TFB. Congrats on your first powerlifting comp. Considering the refs were calling it tough you did really well. Bet you'll be back for another :grin:

[teamfatboy]

:clap: Well done TFB. Good to catch up today. Really enjoyed the comp.

Likewise, G... it was a great event.

well done TFB 8)

Cheers VP - now I'm "on the board"

learned to treat the head judge like my wife and do nowt until I'm told to :grin:

Always good advice!

Well done!

Oh now Hush' date=' CC.... You should have come, you'd have enjoyed it...

Great stuff TFB. Congrats on your first powerlifting comp. Considering the refs were calling it tough you did really well. Bet you'll be back for another :grin:

Thanks, Bar-belle - sure, the refs were tough, but actually all MY mistakes were mine alone, newbie stuff. But now I've a total, I need to smash it... CDPA form printed already...

Good luck for the NI's...

[runveerun]

I just got back from the prize giving and you got a prize! Number #1 in M2, well done sir! :clap:

[teamfatboy]

Holy Moly - how the hell did that happen ! :shock:

That is friggin AWESOME

Now I HAVE to come back, if only to defend it :roll:

[teamfatboy]

Anyhoooo...

Sunday 27th - no training, just Thanksgiving BBQ... big-ass turkey :shock:

Monday 28th - no training, long day in the office

Tuesday 29th - fed the cardio monkey to test the 'Dan Carter' - adductor held up well

Wednesday 30th - fed the cardio monkey again while I think up a plan

[morattigirl]

Great to meet you too TFB! Well done on your first comp, ha you'll have the bug now :clap: \:D/

[teamfatboy]

Been a bit slack

Thurs 01 Dec

mixed day, deads (15-12-8-6-6-6-6); leg curls 3x10, bb curls 3x 10, single-sided DB row

Friday 02 Dec

Chaos at work.... arrived 0715, departed 1915.

Saturday 03 Dec

Fed the cardio monkey with a body-combat class... ho-hum

Sunday 04 Dec

Got caught up in a range of things, lured in by the faint hope of a cricket team that might last five days in a test, any test....

Monday 05 Dec

The chaos continues..... arrived 0715, departed 1745.

But I'm coming up with a plan, just waiting for calendars to be announced.

Great to meet you too TFB! Well done on your first comp, ha you'll have the bug now :clap: \:D/

Oh, the bug has sunk its teeth into me like a fat kid into a doughnut... :grin:

[teamfatboy]

Tuesday 06 Dec

Fed the cardio monkey with a KiMax class

[teamfatboy]

Wednesday 07 Dec

Shoulder thrash

BB o'head press 15-12-8-6-6-6-6

DB Side raise 3x10

Rear delt fly 3x10

BB Front raise 3x10

BB Shrugs 1x 10x 100, 1x 10x 120, 1x 10x 140. and done...

[teamfatboy]

Friday 9 Dec

Triceps

Narrow Bench

1x 20x 40kg

1x 15x 50

2x 10x 60

2x 7x 70

V-grip press downs

1x 10x 25

1x 10x 30

2x 7x 35

Shoulders

Seated DB Press

1x 10x 17kg

1x 10x 20kg

1x 8x 20kg

1x 7x 20kg

Front/lat raises/rev flies

3x 21x 9s

DB Shrugs

1x 10x 40

1x 10x 45

1x 10x 51

Ow.

[teamfatboy]

Saturday 10 Dec

Started the weekend with a spin class. Nice to know the old ticker can handle being bounced off the red-line

[Chillicat]

Saturday 10 Dec

Started the weekend with a spin class. Nice to know the old ticker can handle being bounced off the red-line

Did you go at CF? What did you think?

[teamfatboy]

No, I did a class up at Exodus. It was good to be "back in the saddle" so to speak. I hadn't done any spin anywhere for yonks - probably since not long after CF took over Bodyworks - so I'll likely be looking to give the classes at CF a chance, since it's closer to work, and they don't do spin at the 'House :grin:

[runveerun]

they don't do spin at the 'House :grin:

Only pilates and step aerobics at the house :pfft:

[teamfatboy]

Monday 12 Dec 2011

Did some cardio 'House style.. high reps, low weight :shifty: :grin:

Bench(box) squats - no belt

1x 20x 60kg

3x 10x 100, 120, 130kg

1x 6x 140kg

1x2@160kg

1x3@160kg

1x2@160kg

Inclined Leg Press

1x 20x 200,

1x 20x 240,

1x 10x 280

1x 20x 280kg PB

Ran out of time for curls and extensions, about to go try and lunge it out...

Faaar out - if that's cardio (hi reps, low weight) then I need to do a helluva lot more.

[teamfatboy]

Forgive me Boris for I have sinned... it's been two days now and all I've done is cardio

Tues 13 Dec

1830 KiMax combat class

Weds 14 Dec

1215 KiMax combat class

[Grover]

you are a bad bad boy then

guess it is good that keeping up cardio especially with Christmas around the corner

[teamfatboy]

you are a bad bad boy then

guess it is good that keeping up cardio especially with Christmas around the corner

Yep, too much "social eating" to be had if a fella's not careful.....

Atoned for my sins with some weights work, even if it was bodybuilder-style

Wednesday 14 December

WG LPD 20x 42, 12x 49, 8x 56, 6x 63, 6x 70, 6x 77, 6x 84

CG Seated Row 12x 56, 12x 63, 12x 70, 12x 77, 12x 84

BB Bentover Row 3x 10x 60

hi-pulley cable flies 10x 30, 10x 35, 10x 40 (why - cos the racks were all in use)

Machine Rear Delt flies 10x 42, 10x 49, 10x 56

BB Stifflegs 10x 80, 10x 100, 10x 120, and 4x 140

HS Seated Leg Curl 10x 40, 10x 45, 10x 50

And done

[teamfatboy]

Thursday 15 Dec

BB Bench 20x 60, 15x 70, 12x 75, 8x 80, 4x 6x 60

Incline DB Press 3x 10x 20s superset with

Incline DB Flies 3x 10x 20s

Standing alt DB curls 1x 10x 15s, 1x 10x 17.5s, 1x 10x 20s

Reverse grip EZ Bar curls 3x 10x 25kg

And done... tight for time, but turning up's the hard part.

[teamfatboy]

Friday 16 December

Short and nasty shoulder work-out today.

Hang-cleans 1x 10x 30, 1x 10x 35, 1x 10x 40

Seated DB Press 1x 10x 15s, 1x 10x 17.5s, 1x 10x 20s

DB Front raise/side raise/ rear fly, 3x 21s with 8s, 9s, 9s

DB Shrugs 3x 10x 40s. All done....