TFB goes Oly style

[teamfatboy]

Oh,and random Sevens training remarks....

NZ team - a lot of tall guys, look quick

Scotland and Aussie - not so tall, not so big.

South Africa - some big units, they clearly love their delts to bits. Having some fun too.... good to see.

[Chillicat]

The Scots are all about the accents :pfft:

[teamfatboy]

Thurs 03 Feb

Legs

[warm-up - one kilo on the rower, 50 bonus cals in 4 minutes ]

[Warm-up ISO leg extns, 2x 20x 10kg/ side]

Wide squats 6x 120kg, 8x 100 kg, 20x 80kg

Walking lunges 6x 15/side with a pair of 10kg dbs

Lying leg curls 6x 65 kg, 8x 55kg, 20x 40 kg

Good mornings 3x 15x 20kg plate clasped to chest.

Lying leg raises 3x 15

Cardio about 42 mins elliptical, 7.5km, calorie target met

Threw in some leg cardio to help ease the knees into the seated extensions, helped to a degree but basically they're just old :grin:

Upped the ante on squats, 20x 80 is up 20kg on last time - ApriliaRS's inspiration there. Similarly, pushed harder on lying leg curls, which would explain the fire in my hamstrings

[teamfatboy]

Friday 4 Feb

Just cardio on the elliptical - 7.5km, 500-odd cals, 37 very hot and sweaty minutes, box ticked :nod:

[bigdogbob]

well done on still churning out that cardio :clap:

with you on the knees..ol age sucks

[teamfatboy]

Saturday 05 Feb

Biceps-abs

[Warm-up]

Incline Simultaneous hammer curl 6x 17s, 8x 15s, 20x 10s

BB Curls 2x 21s x 25 kg

DB preachers 6x 17s, 8x 15s, 20x 12s

SB Crunches 3x 15

Decline twists with 5kg medi-ball 3x 15

Hanging leg raises 3x 15

Then cardio, elliptical, 43m, calorie target met, 8k logged.. and done

[teamfatboy]

Sunday 06 Feb

[Happy Birthday New Zealand )

Just cardio today, my old friend the elliptical, 10k in 42m30. Calorie target achieved

I did warm up with some shoulder presses, seeking to find the point of max tension, and similarly some CG lat pulldowns (10x 39 kg, 10x 56 kg and 10x 63 kg), with 1-2s holds at max contraction.

[teamfatboy]

Monday 07 Feb

Part 1 - Chest and Shoulders

[Warm-up Incline DB press 2x 20x 15s]

Incline DB Press 6x 35s, 8x 28s, 20x 20s

Flat flies 6x 28s (PB), 8x 23s, 20x 20s

Pec Dec 40-rep dropset 70 (6), 63 (6), 56 (6), 42 (12), 35 (10)

Clean and Press 3x 12x 25 kg

Side Lat Raise 3x 12x 7s

Upright Row 6x 40, 8x 35, 20x 30

Threw in some shrugs - 140 kg (6), 120 kg (8), 100 kg (10) and 60 kg (20) - for laughs.

Off to sit on my bike for a bit and do cardio

[Old Bull]

Wide squats 20x 80kg

Upped the ante on squats, 20x 80 is up 20kg on last time - ApriliaRS's inspiration there.

Nice Work TFB :clap: :clap:

[teamfatboy]

Thanks OB... might try 20x bw for laughs :shifty: one day

Monday 7 Feb part two

Ground out some cardio on the bike at home, came up a wee bit short of the goal but I can make it up.

[teamfatboy]

Tuesday 08 Feb

Just cardio on Tuesdays, as always

46min on the elliptical, 10km completed in 43m30, calorie deficit from yesterday made up

[teamfatboy]

Weds 09 Feb

Legs

[warm-up - one kilo on the rower, 4m30 ]

[Warm-up ISO leg extns, 2x 20x 10kg/ side]

Front squats 6x 100kg, 8x 80 kg, 20x 40kg

Walking lunges 6x 15/side with a pair of 10kg dbs

ISO Seated leg curls 6x 60 kg, 8x 50kg, 20x 30 kg

Good mornings 3x 15x 20kg plate clasped to chest.

Lying leg raises 3x 15

Cardio 44 mins elliptical, 9 km, calorie target met

....and done

[bar-belle]

Front squats 6x 100kg, 8x 80 kg, 20x 40kg

big ups on the front squats mate :salute:

[teamfatboy]

Front squats 6x 100kg, 8x 80 kg, 20x 40kg

big ups on the front squats mate :salute:

Thanks Bar-belle - happy that the shoulders held-up.... bar was slipping like an eel in the heat, but!

Thurs 10 Feb

Cardio to start with, my old friend the elliptical, 10k covered at 4m40 pace, slightly slower, but calorie goal achieved.

[becbec]

Good work on keeping the cardio up!

You'll be lean as in no time :grin:

[mike27]

100k front squats... good shit mate!

ill be joining ya on those next week nasty

[teamfatboy]

Good work on keeping the cardio up!

You'll be lean as in no time :grin:

Well, that's the plan... right now I'd just be happy not to look like the answer to the question "Who ate all the pies?" :shifty: LOL

100k front squats... good shit mate!

ill be joining ya on those next week nasty

Thanks Mike, it's all good, eh! I think I'm coming down with something, I actually enjoyed it :doh:

Thursday 10 Feb part 2

Biceps-Abs

[warm-up bb curls 2x 20x ]

Incline/prone BB Curl 6x 25 kg, 8x 20 kg, 20x 15kg

BB 21s - 2x with 15kg

Single-arm low-pulley curls, 6x, 8x, 20x.... these were "interesting"

SB Crunches 1x 15x, 1x 15x plus 3kg ball, 1x 15x plus 5kg plate

Decline obliques 3x 15/side w 3kg ball

SB roll-outs 3x 15 and done.

Weights were a bit light, but PT had me focussing on the mind-muscle connection with heaps of squeeze-and-hold.... suspect tomorrow may be fun.

[teamfatboy]

Friday 11 Feb

Pure cardio day, hello to my old friend the elliptical, 42m30 to hit 8km run, coupla mins longer to hit my calorie goal, job done.

I've been working out how to "move the intensity" around - I'm picking that these machines have a fairly simple programme that balances speed versus resistance - so by accelerating the legs, the load gets lighter (at 14k it's two rows of LEDs, at 11 kph, it's three rows). So, I can change the emphasis depending on how quickly I want to perish !

[teamfatboy]

Saturday 12 Feb

Back and triceps

Warm-up HS Iso pulldowns 2x 20x 25 kg/ side

Sumo dead lifts 6x 160 kg (belted), 8x 140 kg, 20x 80 kg

Bent-over rows 6x 80 kg, 8x 60 kg, 20x 40 kg (overhand grip, last week was underhand).

SM wg pull-up rows 1x 20

Lying rear delt raise 3x 12x 8 kg/side

SM CG press 6x 60, 8x 50, 20 x 30 kg

Seated French Press: 6x 40, 8x 35, 20x 25 kg

Cardio: 10k min on the elliptical in 44m40, cal arget met (and some change!)

[teamfatboy]

Sunday 13 Feb

Just cardio, trusty elliptical, 7.5k in 42 min, slower than yesterday, must have been going uphill :doh: but calorie target for the week achieved.

Legs tomorrow :grin:

[Chillicat]

Legs tomorrow :grin:

Oooh me too, so I'd better make sure I'm nice and early in case this is a sign it's national legs day :nod:

[teamfatboy]

I'll be in early too, at least on current plans...but surely the masses are deeply ingrained in the habit of Monday is National Bench Day :pray: :pfft:

[teamfatboy]

Monday 14 Feb

Legs

[warm-up - one kilo on the rower, 4 minutes flat ]

[Warm-up ISO leg extns, 2x 20x 10kg/ side]

Wide squats 6x 120kg, 8x 100 kg, 20x 80kg

Walking lunges 6x 15/side with a pair of 10kg dbs

Lying leg curls 6x 70 kg, 8x 60kg, 20x 40 kg

Good mornings 3x 15x 20kg plate clasped to chest.

Lying leg raises 3x 15

Tried for 140 for the 6x squats, but nope, discretion prevailed. He who lifts and runs away, doesn't walk like John Wayne the next day :grin:

Cardio 8km in 42m30 on the elliptical, calorie target met

[Chillicat]

He who lifts and runs away, doesn't walk like John Wayne the next day :grin:

Nice

Jeez I felt like a bit old lazy bum compared to you today - you were there before me, still upstairs when I slunk out, THEN you did your cardio on top of all that - impressive in that sauna that was the gym today!

[teamfatboy]

Thanks CC - I try to keep the rests short, but in that sauna today, some of them might have exceeded PT's strict instructions :oops: :shifty:

It's the six sets of 15/side walking lunges that add the time, who'd a thunk the gym could be so friggin' long from one end to the other :doh:

I keep telling myself that I'll never get to my goals if I start taking shortcuts so early into a six-month training mission... so I do the whole thing, that's all there is to it :nod:

Still, it's only cardio tomorrow... :clap: