TFB goes Oly style

[teamfatboy]

Saturday 17 December

Some cardio - making up the numbers in a Fight-Do (eq Body Combat) class.

Looking at training plans for next year.... I need squat and dead numbers that start with a 2....

[Grover]

:shock:

what doing high reaps at 20 k's not going to work TFB

[teamfatboy]

:shock:

what doing high reaps at 20 k's not going to work TFB

Hell no - my lunchbox weighs more than that!

Besides.... 10x10 at 100 equals 10 tonnes... to do that with 20k would mean 10x50! Oh wait, that's Crossfit :pfft:

[teamfatboy]

Monday 19 Dec

Short and nasty back workout

WG LPD 1x 20x 49, 1x 15x 56, 1x 12x 63, 1x 8x 70, 1x 6x 70

CG Seated Row 1x 5x 77, 1x 5x 91, 1x 5x 105, 1x 4x 119 and four very ropey 133s

Deads 1x 20x 60, 1x 10x 100, 1x 7x 140, 3x 0x 180...grr 1x 4x 160

Rack Pulls 4x 180, 2x 200 and done.

[teamfatboy]

:shock:

what doing high reaps at 20 k's not going to work TFB

Hell no - my lunchbox weighs more than that!

Besides.... 10x10 at 100 equals 10 tonnes... to do that with 20k would mean 10x50! Oh wait, that's Crossfit :pfft:

[teamfatboy]

And.... the CD 2012 calendar's out.. damn those dates are close :shifty:

[teamfatboy]

Tues 20 Dec

Cardio monkey got double-down today... :roll:

1030 Fight-nasty combat class

1830 KiMax combat class

[morattigirl]

Tues 20 Dec

Cardio monkey got double-down today... :roll:

1030 Fight-nasty combat class

1830 KiMax combat class

:clap: Nice work

[teamfatboy]

Tues 20 Dec

Cardio monkey got double-down today... :roll:

1030 Fight-nasty combat class

1830 KiMax combat class

:clap: Nice work

Cheers MG, did another one at lunchtime today... got treated to a cold shower for my sins (hot water at gym on the fritz).

then, after work:

Wednesday 21 December

Did a repeat of the previous week's workout:

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 - form starting to wilt already

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 - hard grind, that last set.

But it got done

[teamfatboy]

Thursday 22 December

Crammed in an old favorite from back in August - Push day

BB Bench Press [20x 40, 15x 50] 3x 10x 70

DB incline press 1x 10x 50 (25s), 2x 8x 60 (25s)

Bench Dips 3x 15x

BB Shoulder press 3x 12x 30

BB Upright Row 3x 12x 35

DB Side lat raise 3x 12x 8s superset with

BB Skulls 3x 12x 35 - ouch, that was a grind

Missed out the French press to finish.. out of time, out of gas (hadn't had second breakfast or lunch by this point :doh: ) but it's a workout, better than nothing this time of year. Oh, and we'll gloss over the fact that all the way to the gym, I intended to do pull day, having worked the shoulders/ arms over in yesterday's combat session - another :doh: :shrug:

[teamfatboy]

Friday 23 December revisited another old mate from mid-year, the Pull Day

BB Bent-over row [warm-ups 20x 40, 20x 40] 3x 9x 70

Single DB Row 3x 9x 40 kg

WG Pull down - 3x 9x 63kg

Standing BB Curl 3x 9x 30

Standing DB alternate hammers 3x 9x 15 kg

Floor crunches 3x 15

Got it out of the way early - man it's a great day in the big city... terrible shame about Christchurch tho.

[teamfatboy]

Saturday 24 December

Some cardio - a Fight-Do class - to put "calorie credits" on the ledger for tomorrow.

Depending on how the prep for tomorrow goes, might sneak in a weights session later on.

[teamfatboy]

Sunday 25 December - rest day :jive:

Monday 26 December - legs

BB Squat

1x 20x 60

1x 10x 100

5x 5x 140

HS Leg Extensions

5x 10x 70

Incline leg Press

5x 10x 200

HS Lying curl superset HS seated leg curl

5x 10x 50/ 84

Standing calf raise 3x 10x 151 kg and 6 reps of a fourth set before I ran out of time.

[teamfatboy]

Tuesday 27 Dec

No gym work today, but plenty of GPP exercise...up and down ladder, pruning hedges, sawing, lopping,n tidying up.

Tomorrow, for sure.

[teamfatboy]

Wednesday 28 Dec

Chest-triceps

Flat DB Press: 20x 20s, 15x 25s, 12x 30x, 8x 35s and 4x 40s (should have been 6 but getting out of the hole wasn't happening).

Incline DB Press 3x 10x 25s

HS Iso WG Press 3x 10x 25s

French Press 1x 10x 25, 2x 10x 30 kg

CG Press 3x 10x 40kg

...backed up with...

Cardio - 45m KiMax Contact-Combat class.

[teamfatboy]

Thursday 29 Dec

Back-biceps

Deads: 10x 60, 10x 100, 5x 5x 140

WG LPD 3x 10x 70

HS Iso CG Row10x 40/ side, 10x 50/ side, 10x 60/ side

Seated Alt Hammer curl 3x 10x 15s

Seated EZ Preacher curl 3x 10x 25kg

Just moving the doms around... happy at the 5x5 at 140, glad I didn't get cocky and push it up to 160 from the start. Maybe I'll stick with this a bit, ramp it up a few kg/ week.

[teamfatboy]

Friday 30 December

Shoulders-Abs

Seated DB press 1x 10x 15s, 1x 10x 17s, 5x 10x 20s

EZ Bar upright row 3x 10x 30 kg

Front raise/ side raise/ rear fly 3x 21s x 9kg

Chek Press 1x 10x 9s, 2x 10x 12s

Rotator cuff thingies... 3x 10x 5s - not as easy as they look, those!

DB Shrugs 1x 10x 25s, 1x 10x 35s, 1x 10x 40s, 1x 10x 45s

SB Crunches 3x 25

SB Side Crunches 3x 25 L/R

Bench knee-ups 3x 15

And done...

[runveerun]

12 weeks till CDs sir, do you have a plan? :grin:

[teamfatboy]

Do I have a plan ? :shifty:

Do I have a PLAN ?

Do I HAVE a plan ?

Nope :grin:

Well, apart from booking a hearing test...

Kinda thinking of repeating #29 prior to that Feb Novice/qualifier... seeing how we go then and adjusting for the CDs....

[Grover]

:shock:

No workout today!

Have a safe and Happy New Years TFB

[teamfatboy]

:shock:

No workout today!

Have a safe and Happy New Years TFB

Give us time, G - it's still 31 Dec this side of the dateline Going to fit one in later on today.

Hope you and yours have a fine time in Paradise too

[runveerun]

Do I have a plan ? :shifty:

Do I have a PLAN ?

Do I HAVE a plan ?

Nope :grin:

Well, apart from booking a hearing test...

Kinda thinking of repeating #29 prior to that Feb Novice/qualifier... seeing how we go then and adjusting for the CDs....

That sounds like a plan! :nod: :clap:

LOL hearing test, yes you won't do that on the platform again! I too learnt the hard way :oops:

[teamfatboy]

Saturday 31 December - Last workout of the year

Warmed the legs up with a few minutes on a bike, then into it.

Squats

1x 10x 60, 1x 10x 100, 1x 5x 120

1x 5x 140, 2x 2x 160, 1x 1x 170, 1x 1x 170

Bench

1x 10x 60, 1x 5x 70, 1x 5x 80

1x 5x 85, 1x 3x 90, 1x 1x 95

1x 0.5x 95 - stapled... gotta work on that mind-muscle connection some more.

Incline flies 5x 10x 20s

Standing Good Mornings 5x 5x 100 kg...

And that was it for the year \:D/

[teamfatboy]

Sunday 01 January

First workout of the year was just some cardio...sitting on the spin bike watching tv.

Monday 02 January

Now this is better....

Warmed the legs over with a couple of km of bike, then:

Squats 5 reps x 100, 120, 140, 150, 160

Bench 5 reps x 60, 60, 60, 80, 90

BB Row 5 reps x 40, 60, 60, 60, 80

Deads 5 reps x 100, 120, 140, 160, 180 PB for reps and 1x 200 Gym PB

French press 10 reps x 23, 25, 28, 32, 35 kg

DB Shrugs 10 reps x 35, 45, 51, 51, 60 kg/side

Happy with that, especially happy to have moved that freakin' 200... thought the damn thing was welded to the floor :shock: but now I know I can do it, the trick will be to do it in front of the judges.

[runveerun]

Deads 5 reps x 100, 120, 140, 160, 180 PB for reps and 1x 200 Gym PB

AWESOME!

:clap: This is a great start to the year sir! :salute: