TFB goes Oly style

[teamfatboy]

Friday 25 Feb

Just cardio on Fridays, thank goodness.... my old friend the elliptical, although I could have sworn I heard it groan when I turned up :pfft:

11 km in 47m30s, calorie target achieved, then added a half-click before cool-down, just 'cos I could

[bar-belle]

11 km in 47m30s, calorie target achieved, then added a half-click before cool-down, just 'cos I could

Nice!! :grin:

[MILF]

my old friend the elliptical, although I could have sworn I heard it groan when I turned up :pfft:

haha :grin:

[teamfatboy]

Saturday 26 Feb

Legs

[warm-up - one kilo on the rower, 4m 20 ]

[Warm-up ISO leg extns, 2x 20x 15kg/ side]

Front squats 6x 80kg, 8x 60 kg, 20x 40kg

Walking lunges 5x 20/side with a pair of 10kg dbs

Lying leg curls 6x 75 kg, 8x 65kg, 20x 40 kg

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

Then, couldn't remember that plan called for Lying leg raises so did standing calf raise, 3x 12x 151 kg

Cardio 8.5 km of low-intensity 'cardio' 50m on the elliptical, calorie target met

[teamfatboy]

:doh: Had been finding the leg session hard on knees, despite warming up with the rower, and then it hit me when I was looking at a flash new elliptical a friend is getting at their work... it's the cardio that's doing it.

Apparently, 'elliptical knee' is quite common - so I'm going to try other machines, to see if it reduces the issue, 'cos I should be going harder than I am and it's beginning to tick me off :grin:

[Grover]

Thats interesting because this week legs couldn't complete squats or leg press as left knee really sore under weight pressure.

Same thing been hitting cardio fairly heavy, leaf out of your book!

keep it up

[teamfatboy]

Cheers Grover, going to swap-out the elliptical for others n see how I go...

Sunday 27 Feb

Plan called for just cardio, but felt like pushing tin so hit some of my favorite stuff

Hi-pulley pull-throughs 12x 45 kg, 12x 55 kg, 12x 65 kg

Machine Delt Raises 3x 12x 25 kg, 1s holds

DB Shrugs 12x 30s, 12x 35s, 12x 40s

DB Seated Triceps Extension 12x 25 kg, 12x 28 kg, 12x 30 kg

Hi-pulley cable curls 12x 25/side, 12x 25/side, 12x 30/ side

Then cardio, treadmill LISS to see how the knees feel, 6.5kph so not too fast, but incline up to 10% for the last km of five.

[teamfatboy]

Monday 28 Feb

Back-triceps

Warm-up ISO CG Pulldowns 2x 20x 25kg/side

Sumo Deadlifts 6x 140 kg, 8x 120 kg, 20x 100 kg

Bentover rows 6x 80 kg, 8x 60 kg, 20x 50 kg PB

SM Fatman Rows 1x 20.

CG Press 6x 70 kg PB, 8x 60 kg, 20x 40 kg

Machine Tricep Extension 6x 45 kg, 8x 35 kg, 20x 25 kg

Machine Press-down 6x 105 kg, 8x 88kg, 20x 75 kg

Cardio - trying to do cardio at peak time ? Meh! City Fitness was jam-packed so I parked myself on an upright bike - not my tool of choice any more. There was some wicked radio-frequency interference going on that messed with my HRM - unless I held the machine grips, it said my heart rate was so fast I'd be dead... and yet when I held the grips it was 65%, which is what it felt like. So, long story short, it was 55m of LISS, probably fell a wee bit short of the calorie goal but I'll make it up tomorrow.

[teamfatboy]

Tuesday 01 March

Just cardio today... knees seem to prefer giving the elliptical a swerve, so I decided to startle the treadmill... 55min hill run (in the loosest sense of the verb 'run' :shifty: ) - hit the "machine calorie goal" in 45m but carried on to make up for yesterday's poor run.

Chest-shoulders tomorrow \:D/

[teamfatboy]

Wednesday 2 March

Chest and Shoulders

Warm-up.. machine press 2x 20x 35 kg

Flat BB Press 6x 80, 8x 70, 20x 50 kg, mostly 1s paused :shifty:

Incline Fly 1x 30 kg, 2x 28 kg, then 6x 25 kg, 8x 22 kg, 20x 20 kg

Long-lever Pec Dec, 40 rep dropset, 10x 49 kg with 1s holds, 10x 42 kg 1s holds, 10x 35 kg and 10x 28 kg with 3s holds.

Clean-and-press 12x 39, 12x 30, 12x 30

Seated Side lat raise 3x 12x 7s with 1s catch-and-hold at top of ROM

Upright Row 12 x 30, 12x 35, 12x 40.

[edit]Forgot I threw in some DB Shrugs 12x 35 kg/side, 12x 38 kg, 12x 40kg

And then cardio, treadmill, random hill efforts up to 6% incline 7kph for the first half, then a jog at 2.5% and 7kph for the second half - 55 min, calorie goal achieved.

Happy with the BB press, after feeling I had a little in-reserve last week. Wasn't feeling up to munting my shoulders with the 30 kg flies, so discretion was the better part of valour there... we've got two pec-decs, one with upper-arm pads, one with hand-grips, which I call the long-lever one because you can get more torque than the upper-arm one. Figured since I normally do short-lever, it would be good to mix it up, and sho' nuff, the burn turned up half way thru

[teamfatboy]

Thurs 03 March

Legs

[Warm-up ISO leg extns, 2x 20x 15kg/ side]

BB squats 6x 140kg, 8x 120 kg, 20x 80kg

ISO lunges 3x 20/side x 15kg/ side

Lying leg curls 6x 75 kg, 8x 65kg, 20x 40 kg

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

Lying leg raises 3x 15

Life stopped me from doing cardio :madman: , will go extra long and hard tomorrow to get back on target.

[teamfatboy]

Friday 4 March

cardio - this time, let rip with (comparatively) HIIT intervals on the treadmill, having established that it was the elliptical munting my knees....

All at 2.5% incline

5m warm-up 6 kph

10x 30s on/ 30s off 9 kph (recovery at 6 kph)

10x 45s on/ 30s off 9 kph

2m recovery

10x 60s on/ 30s off at 10 kph

2m recovery

2x 30s on/ 30s off at 12 kph

2x 30s on/ 30s off at 13 kph

2x 30s on/ 30s off at 14 kph

1x 30s on/ 30s off at 15 kph

4m cool down.

Calorie goal achieved... just experimenting at the moment, the 9 kph is a bit slow, and maybe the recovery can stand to be a bit higher. But I've got at least eight weeks of this to play with Hell, if nothing else, at least I'll get faster

[teamfatboy]

Saturday 05 March

Biceps-abs

[Warm-up]

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

BB Curls 1x 21s x 22.5, 1x 21s x 25 kg

Machine preachers 3x 12x 25

Hi-pulley cable curls 6x 30/side, 8x 25/side, 20x 20/side

SB Crunches 3x 15

Decline twists with 5kg medi-ball 3x 15

Hanging leg raises 3x 15

Then cardio, HIIT on the treadmill, calorie target met (just!), but done just the same!

[teamfatboy]

Sunday 06 March

Fasted HIIT cardio

Part 1: Rower

5m warm-up; 10x 30s on/ 30s off, 2m recovery, 10x 30s on/ 30s off, 2m recovery, 5x 30s on/ 30s off.

Part 2: Treadmill

2m cruise at 6.5 kph; 10x 30s on/ 30s off at 10 kph, 2m cruise, 10x 45s on/ 30s off; 2m recovery

Calorie target met

[Grover]

Food for thought TFB

My new PT was a trainer for the High performance unit of rugby union and surprisingly he reckoned that i was over doing the cardio!

Which was similar in fashion to yours.

as Tom would say " just sayin"

[teamfatboy]

He's probably right :nod: ... it's a fine line between burning bodyfat and sacrificing a bit of lean muscle mass, as I just found out

But we monitor the work and calories going in, we test for the effects, and we adjust the routine and diet accordingly... jeez, I feel like a lab rat :grin:

[teamfatboy]

Monday 07 March

Chest-quads (frontside)

SM Incline press [warm-up 15x 40] 12x 50, 10x 55, 8x 60, 6x 62.5

Flat DB Press 3x 10x 25 kg/ side superset with

Flat DB Flies 3x 10x 20 kg/ side

SM Squat [warm-up 15x 40] 12x 60, 10x 80, 8x 100, 6x 100

Incline Leg Press 3x 12x (160, 160, 200) superset with

Alternating DB Lunges 3x 12/side x 2x 10 kg dbs

Cardio - first the rower, 3m warm-up, 10x 30s on/off, 2m recovery, 10x 60s on/ 30s off, 1m transition to treadmill 2m warm-up , 15x 30s at 9 kph/ 30s at 6.5 kph. Calorie goal achieved.

[teamfatboy]

Tuesday 8 March

Scheduled cardio day, but best I could fit in to a rough day was an hour on the bike at home... now scouring the 'net for HTFU

[teamfatboy]

Wednesday 09 March

Back and Hamstrings (Backside)

Fatman Row 3x 10x BW Superset with

Seated CG Row 12x 40 kg/ side, 10x 50 kg/ side, 8x 55 kg/ side, 6x 60 kg/side

Bent-over Row (u'hand) 3x 10x 80 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

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

Seated leg curls 12x 56 kg, 10x 70 kg

Then on to cardio, 30m rower HIIT, 10m incline treadmill, 6 kph segments lasting 2m30 each at 2.5 %, 5%, 7.5%, and 10% and a final push at 12.5%

[teamfatboy]

Thursday 10 March

Abs and Calves

Reverse Crunches superset with SB Crunches - 2x 25/ 25

SB Oblique Crunches superset with SB Jackknifes 2x 25/ 25

Standing Calf Raise superset with seated Calf Raise 2x 15/ 15 at 160 kg/ 60 kg

Cardio - treadmill HIIT: 3m warm-up at 2.5%/ 6 kph; 10x 30s on/ off at 2.5%/ 9 kph; 2m recovery; 10x 30s on/ off at 5.0%/ 9 kph; 2m recovery; 10x 30s on/ off at 7.5%/ 9 kph - thank goodness for The Pogues on the MP3 player!

Abs are weak and must be punished

[Old Bull]

DamTFB you must be like the Cardio King at CF makes me sweat just reading your log.

[teamfatboy]

's all good when you're trying to treat your body like a cheap shirt in a hot washing machine... make it shrink! :shifty: :grin:

Got a bit diverted yesterday helping someone warm up for Saturday's comp at the 'house, teaching a young fella 'bout depth for squats. Hint: it's waaaaaaaaaaaaay further down than you think

[morattigirl]

Cardio King alright TFB! How are you finding it? Doing what it's suppose to?

[teamfatboy]

Thanks MG, I'm enjoying it in a way, it's almost like "weights for the heart".... in the sense of driving max HR up to where it's HIIT, rest between sets and repeat.

Yep, it's doing mostly what it's supposed to, driving away the evil lard \:D/ and having some good effects on CV fitness.

Only another four months to go :shock:

[HarryB]

Good work TFB... interesting to read about your training and cardio because it's so far removed from what I do. Interesting reading and a different mindset.