Jump to content

Sorry!

This site is in read-only mode right now. You can browse all our old topics (and there's a lot of them) but you won't be able to add to them.

TFB goes Oly style

teamfatboy

By teamfatboy
in Workout journals

 Share

Recommended Posts

teamfatboy Veteran member

teamfatboy

Posted
  • Author
Posted

Monday 23 May

Cardio day....

Fight-Do (combat) class, superset with

Power (pump) class

Back to weights tomorrow, honest.. I've not forgotten the one true path, the Iron Road, it'll prob be back and hamstrings 'cos quads are m.u.n.t.e.d. :roll:

light weights are boring :grin:

Hehe, GOLD 8)

Cheers MG - the gym I was in topped-out at 50lb dbs... the only advantage I can see to that is that it makes for a good story... as in "I was on my tenth set of ten reps of DB press with a pair of 50s...." which, if I was talking kgs, would be someone else's journal :shifty: :grin:

Link to comment
Share on other sites
  • Replies 801
  • Created
  • Last Reply

Top Posters In This Topic

Popular Days

Top Posters In This Topic

Popular Days

Posted Images

Chillicat Senior member

Chillicat

Posted
Posted

Fight-Do (combat) class, superset with

Power (pump) class

Wow, 2 classes in a row - impressive! It's kinda the wrong way around, but CF has a spin followed by pump on Wednesdays at lunchtime, maybe I should have a go at that (I can't get used to 'ride' and 'power').

Link to comment
Share on other sites
teamfatboy Veteran member

teamfatboy

Posted
  • Author
Posted

Tuesday 24 May

Chest-Quads

Incline SM Press [15x 50] 12x 60/10x 65 /8x 70 /6x 75

Flat DB Press 3x 12x 25 kg/side superset DB Flies 3x 12x 20 kg/side

SM Squat [15x 60] 12x 80/10x 85/8x 90/6x 100

BB Front Squats 3x 12x 50 superset DB lunges 3x 12x 12 kg/ side

All good, esp considering quads feeling the DOMS from Sunday and Monday...

Fight-Do (combat) class, superset with

Power (pump) class

Wow, 2 classes in a row - impressive! It's kinda the wrong way around, but CF has a spin followed by pump on Wednesdays at lunchtime, maybe I should have a go at that (I can't get used to 'ride' and 'power').

Thanks CC, I was getting to the point where I missed having a bit of cardio fun, and that def delivered. the classes are from the Radical Fitness franchise that Johnsonville City Fitness used to have, it really is a great brand.

Short and simple is best!

Thanks Harry... been looking at how I want to train over the winter...think it's time for a change and it might be a more dynamic focus, or it might just be a couple of Sheiko runs... I tried a Sheiko 37 day the other day, found it really felt good. :think: :grin:

Link to comment
Share on other sites
teamfatboy Veteran member

teamfatboy

Posted
  • Author
Posted

Thursday 26 May - shoulders and arms

SM Shoulder Press [warm-up 15x 20kg] 12x 30, 10x 35, 8x 40, 6x 45 kg

BB Clean and Press superset with

BB Upright Row 5x 10x 20, 20, 20, 25, 30 kg

Seated DB Lat Raise 3x 10x 8 kg Superset with

Bent-over lat raise 3x 10x 8 kg

CG Press 12x 50, 10x 50, 8x 60 kg, Superset with

Standing EZ bar curls 12x 25, 10x 30, 8x 30 kg

WG Pushdowns 3x 10x 25 kg Superset with

Hammer Curls 3x 10x 12 kg/side

Link to comment
Share on other sites
teamfatboy Veteran member

teamfatboy

Posted
  • Author
Posted

Sunday 29 May

Nice quiet morning train... only a few in there, but you can tell it's 14 weeks 'til the Wellington comps, some of the figure girls are hitting it hard.

Back and Hamstrings (Backside)

Fatman Row 3x 10x BW Superset with

Seated CG Cable Row 12x 63 kg, 10x 70 kg, 8x 77 kg, 6x 84 kg

Bent-over Row (u'hand) 3x 10x 60 kg Superset with

WG Lat Pulldown 3x 10x 56 kg

Stiff-leg Dead-lifts 12x 80 kg, 10x 100 kg, 8x 120 kg, 6x 140 kg [narrow-stance, knees barely broken]

Lying Leg Curls 12x 50 kg, 2x 10x 55 kg Superset with

Seated leg curls 12x 77 kg, 2x 10x 84 kg

Rewarded myself with some real deadlifts for practice: 5x 100, 5x 120, 4,1 x 140 and a single at 160 kg, but that was possibly just a shade too far, felt a familiar niggle from left lumbar.... so called it quits. Now, where's the coffee :)

Link to comment
Share on other sites
poos_n_wees Veteran member

poos_n_wees

Posted
Posted
Rewarded myself with some real deadlifts for practice: 5x 100, 5x 120, 4,1 x 140 and a single at 160 kg, but that was possibly just a shade too far, felt a familiar niggle from left lumbar.... so called it quits.

Nice deads TFB! Stiff-leg deads are looking strong too :twisted:

Link to comment
Share on other sites
teamfatboy Veteran member

teamfatboy

Posted
  • Author
Posted

Tuesday 31 May

Chest-Quads

Incline BB Press [15x 40] 12x 60/10x 65 /8x 65 /6x 70

Flat DB Press 12x 23 kg/side, 12x 25 kg/ side, 12x 28 kg/ side superset DB Flies 1x 12x 20 kg/side, 2x 12x 20 kg/ side

BB Front Squat [15x 40] 12x 50 kg/ 10x 60 kg/8x 70 kg /6x 80 kg

Incline leg Press 3x 12x 240 kg superset DB lunges 3x 12x 12 kg/ side

Rewarded myself with cable x-overs 2x 10x 20/side, 2x 10x 25/ side and 1x 10x 30/side.... toasted :)

Happy with that, swapped SM incline press for free bar, just to make sure I wasn't losing the bubble... but then realised halfway thru that my creatine and pre-wo drinks were still in my lunchbag, so had to dig a little deeper.

The front squats were good, had the "little trainer in my head" voice turned up to 11, so the cues came thru loud and clear :roll: but they were good and deep. Same with lunges, a pulse at the bottom of ROM to finish them off.

Nice deads TFB! Stiff-leg deads are looking strong too :twisted:
Heyhey, it's PnW - nice to hear from you, and thanks smiley-happy020.gif . Trying to decide how strong I want to feel by Xmas, maybe I need to work the deads and stuff a little harder.
Link to comment
Share on other sites
Chillicat Senior member

Chillicat

Posted
Posted
Monday 30 May

Cardio day....

Fight-Do (combat) class 620 cals, superset with

Power (pump) class 500 cals

Job done, 1100 cals annihilated smiley-violent080.gif

Shit a brick that's a truckload of calories :notworthy:

My last 2 spin classes (albeit cut short due to needing to go to meetings) were only 312 each, and I was knackered afterwards :roll: I'll do a full one today and try for a nice round 400 (and now I've done a couple I might be able to work a bit harder).

As for pump, I managed about 240 calories for 50 mins worth.

I really must try harder if you're getting numbers like that (OK, I know you're a wee bit taller than me etc, but still!).

Link to comment
Share on other sites
teamfatboy Veteran member

teamfatboy

Posted
  • Author
Posted
My last 2 spin classes (albeit cut short due to needing to go to meetings) were only 312 each, and I was knackered afterwards :roll: I'll do a full one today and try for a nice round 400 (and now I've done a couple I might be able to work a bit harder).

As for pump, I managed about 240 calories for 50 mins worth.

I really must try harder if you're getting numbers like that (OK, I know you're a wee bit taller than me etc, but still!).

It's not the height, it's the excessive mass - hell, I must be damn near twice your weight, and since we all know from high-school physics that work equals energy over time (or distance, or summat like that :shifty: ) if we worked at the same rate for the same time, and I'm twice as heavy, then I have to expend twice the energy....

Besides, the accuracy of the readings depends on the source. If it's off a HRM that's calibrated for gender/ age/ weight, it's likely to be more accurate than the readouts on the sundry cardio machines....

Of course, if we worked out at the same intensity, and I expend twice as much energy, I'll burn fat twice as fast 8) but of course I've twice as much to loose :oops:

Off to do a Fight-do class now :)

Link to comment
Share on other sites
teamfatboy Veteran member

teamfatboy

Posted
  • Author
Posted

Thursday 02 June

Morning - Shoulders-arms

BB Shoulder Press [warm-up 15x 20kg] 12x 25, 10x 30, 8x 35, 6x 40 kg

BB Upright Row 5x 10x 20, 20, 20, 25, 30 kg

Seated DB Lat Raise 3x 10x 8 kg Superset with

Bent-over lat raise 3x 10x 8 kg

CG Press 12x 50, 10x 50, 8x 60 kg, Superset with

Standing EZ bar curls 12x 25, 10x 30, 8x 30 kg

WG Pushdowns 3x 10x 25 kg Superset with

Hammer Curls 3x 10x 12 kg/side

Then just some light training tonight, spent some time with PT going over form for lunges, squats and deads. Fairly good critique from PT, just minor things, like flexibility stops me from pulling deads off the floor without rounding, hips tight stopping me from dropping that last cm or two into the lift, all good things to work on. I'll be typing up Agile8 and adding it into my routine to work on those things.

Link to comment
Share on other sites
teamfatboy Veteran member

teamfatboy

Posted
  • Author
Posted

Sunday 05 June

Something different, working on form some more, weights down at 50% 1RM

[Warm-up - seated leg press 3x 15x 100 kg]

BB Squats 2x 15x 60kg, 8x 10x 80 kg

Deadlifts 2x 15x 60 kg, 8x 10x 80 kg

BB Bench 2x 15x 60 kg, 8x 10x 50 kg

Really almost 'cardio with heavy things, but I was feeling a better connection with the right muscles by the end of it.

Link to comment
Share on other sites
 Share
Go to topic listing


  • Popular Contributors

    Nobody has received reputation this week.

×
×
  • Create New...