TFB goes Oly style

[teamfatboy]

Why thank you ma'am...

Haven't finalised ze cunning plan yet, nor started a new journal, but that 200 was a good step forward.

Suddenly a 500 total at the Feb novice doesn't look unreasonable...

[teamfatboy]

Tuesday 03 January

Shoulders and Arms - in a gym full of New Years' Resolution types... :roll:

Standing BB O'head Press 5x 10x 35

Raise 21s - 3x 7x front/side/rear x 10 kg/ side

Seated DB Press 5x 10x 20s :pale:

Upright Row 10x 30, 35, 40, 45 and 50 kg

Seated alt hammers 3x 10x 12s

EZ bar preacher 3x 10x 25

WG Rope Press-downs 10x 25, 30, 35 kg

CG Bench 5x 10x 40

and then for laughs

CG Seated Row 5x 10x 63kg and

Nautilus Machine row dropset 6x 200lb, 6x 160 lb, 10x at 140 lb, 120 lb, 100 lb and 140 lb, just because I had the time.

[teamfatboy]

Wednesday 4 January

0930: Sorta following Stronglifts 5x5 for the moment - week 1, day 2.

Squat 5 reps at 80/ 100/ 120/ 140/ 160

Bench 5 reps at 40/ 50/ 60/ 70/ 80

Deadlift 5 reps at 105/ 125/ 145/ 165 and done

1215: KiMax cardio class. Not so much fun when you've not got the nutrition and meal timing dialled back in after the break.

[teamfatboy]

Thursday 05 January

Nice light back day today

BB Bent-over rows 20x 40, 15x 50, 12x 60, 10x 70, 8x 80

Hammer Strength CG Row 10x 40/ side, 10x 45/ side, 10x 50/ side

DB single-sided rows 10x 35, 10x 40, 10x 45

and done. Nothing too complicated, cba messing around with seated CG or WG PLD. Thought about some shrugs, but nah...

[Grover]

Thursday 05 January

Nice light back day today

BB Bent-over rows 20x 40, 15x 50, 12x 60, 10x 70, 8x 80

Hammer Strength CG Row 10x 40/ side, 10x 45/ side, 10x 50/ side

DB single-sided rows 10x 35, 10x 40, 10x 45

and done. Nothing too complicated, cba messing around with seated CG or WG PLD. Thought about some shrugs, but nah...

:naughty:

Thats no way to start the year!

[teamfatboy]

Nag nag nag

Did shrugs on Monday, will be giving it heaps again tomorrow... not aiming for aesthetics here :grin:

[teamfatboy]

Friday 06 January

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

Squats 5 reps x 100, 120, 140, 150, 3x 160, 8x 120

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

BB Row 5 reps x 45, 55, 65, 75,3x85, 10x 65

And some add-ons

Deads 5 reps x 100, 120, 140, 3x 160, 10x 120

BB Shrugs 1x 10 reps x 100, 4x 10x 120 just for Grover :pfft:

[runveerun]

BB Shrugs 1x 10 reps x 100, 4x 10x 120 just for Grover :pfft:

Are you taking requests now?

[Grover]

BB Shrugs 1x 10 reps x 100, 4x 10x 120 just for Grover :pfft:

Are you taking requests now?

If so

1 legged Romanian deadlifts

[teamfatboy]

Grover was being an over-the-net instructor, nagging by remote control, so I figured I'd better humour him

But for you, I'd willingly haul myself back down to the 'house and do some one-legged Romanians - and some incline-leg press with bands :grin:

[runveerun]

Grover was being an over-the-net instructor, nagging by remote control, so I figured I'd better humour him

But for you, I'd willingly haul myself back down to the 'house and do some one-legged Romanians - and some incline-leg press with bands :grin:

Don't forget the sit-up with a curl!

[teamfatboy]

Grover was being an over-the-net instructor, nagging by remote control, so I figured I'd better humour him

But for you, I'd willingly haul myself back down to the 'house and do some one-legged Romanians - and some incline-leg press with bands :grin:

Don't forget the sit-up with a curl!

Only if I can do them in the squat rack...

[teamfatboy]

Saturday 07 January - no training

Sunday 08 January - no training

Monday 09 January - training

Warm-up the legs, 5m bike

BB Squats 5 reps at 80/100/120/140/160

BB Bench 5 reps at 45/ 55/ 65/ 75/ 85

BB Bentover Row 5 reps at 40/ 50/ 60/ 70/ 80

Add in cardio, 10m treadmill 10% incline 6.5 kph

[bar-belle]

180 PB for reps and 1x 200 Gym PB

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.

Have just seen this...AWESOME WORK TFB

I'm sure you smash it next time you're on the platform :twisted:

[teamfatboy]

Jeez I hope so, Bar-belle..... was so pi$$ed to have missed the 1000lb club by 10lb back in Nov. But if I listen to the wise-one and the handlers, I think I can improve...

Tuesday 10 Jan.

Cardio - combat class (felt like a sauna in there....)

[teamfatboy]

Wednesday 11 January

0900: Madcow Intermediate - week 2, day 2.

Squat 5 reps at 80/ 100/ 120/ 140/ 160 and three at 180

Bench 5 reps at 40/ 50/ 60/ 70/ 80 and singles at 90 and 100

Deadlift 5 reps at 105/ 140/ 160/ 170 and a single at 180

1215: Cardio - KiMax combat class - hard work !

[teamfatboy]

Thursday 12 January

Trained with Vee today up at the 'House, her RAZ template has a helluva lot of volume in it - but it was great to have a TP for a day thanks Vee! Appreciated you keeping me focused

Deads- Sumo

1x5 100,

1x5 140

1x5 160

1x5 180

I think there was a 1x3 190, then

1x10x 130 to finish

Bench

1x5 60.5

1x5 67.5

2x5 72.5

2x5 75

2x5 77.5

2x5 80

2x5 77.5

2x5 75

1x5 72.5

1x5 70

1x6 67.5

1x7 65

1x7 62.5

Deads from knees

1x5 100

2x5 120

1x5 160

1x5 180

1x1 200

1x5 160

Overhead cable extensions

10 x 100

10 x 110

10 x 120

DB Flies

1x 10x 30lb

4x 10x 35lb

DB Lunges (which suck, btw....)

5x5 20lb

Far out, what a lot of lifting.... great to catch up with scariot and the Doc and the others (and then run before Dizzt and M.T. got into the big metal!)

Good day in the house, now it's nap time

[runveerun]

1x1 200

That looked easy- seriously it went up fast!

I am going to collapse into a coma now!

[teamfatboy]

Coma - I think I'd need to WAKE UP to be in a coma... and NOT liking the stairs at my place...

[runveerun]

Coma - I think I'd need to WAKE UP to be in a coma... and NOT liking the stairs at my place...

How is you today sir? :shifty:

[teamfatboy]

Coma - I think I'd need to WAKE UP to be in a coma... and NOT liking the stairs at my place...

How is you today sir? :shifty:

Oh, I's fine, thank you for asking... [deletes catalog of aches and pains for the sake of brevity :grin: ]

Nah, seriously, apart from random muscle-firings that surely come from CNS-muntage, it's good.

What about you, DeadMeister Vee - how's that hip today ?

[Android]

awesome Deads TFB!! now if you can just bring your Bench Press up a bit more to match ...

[runveerun]

Oh, I's fine, thank you for asking... [deletes catalog of aches and pains for the sake of brevity :grin: ]

Nah, seriously, apart from random muscle-firings that surely come from CNS-muntage, it's good.

What about you, DeadMeister Vee - how's that hip today ?

Glad you OK! CNS muntage is good! :grin:

I'm surprisingly OK, hip feels OK, I did ALOT of stretching/tennis ball rollering last night and I think it helped. Just don't ask me to stand up in a hurry :pfft:

[teamfatboy]

awesome Deads TFB!! now if you can just bring your Bench Press up a bit more to match ...

Cheers, Android... yep, bench hit a bit of a plateau but I've a plan for that :nod: It'd be nice to hit 3pps by Xmas :pray:

Oh, I's fine, thank you for asking... [deletes catalog of aches and pains for the sake of brevity :grin: ]

Nah, seriously, apart from random muscle-firings that surely come from CNS-muntage, it's good.

What about you, DeadMeister Vee - how's that hip today ?

Glad you OK! CNS muntage is good! :grin:

I'm surprisingly OK, hip feels OK, I did ALOT of stretching/tennis ball rollering last night and I think it helped. Just don't ask me to stand up in a hurry :pfft:

Know that feeling - off sorting out a Stick later this arvo. But the worst of it, funnily enough, is after you took the RAZor to bench.... ow, pecs feeling worked-over today :grin:

[teamfatboy]

Saturday 14 January - no training, apart from the two-handed-hedge-trimmer-fly...

Sunday 15 January - no training

Monday 16 January - Madcow intermediate Week 3 Day 1

Squats - 1x 5x 100, 120, 140, 5x 5x 160

Bench - 1x 5x 60, 1x 5x 70, 2x 5x 80, 1x 5x 85, 2x 5x 90

Ran out of time before rows ... will do something bodyweight later on.