TFB goes Oly style

[bar-belle]

Only another four months to go :shock:

:shock: wow four months OMG you are a machine :nod:

Nice work too on the fatman rows. I have tried them as they are a great exercise but now have to give them up...gives my elbow tendons hell :?

[teamfatboy]

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.

Cheers Harry - I guess I'm coming to this late, not having gotten into power/bb'ing when i was as young as most of these folks, so the training's got different ends.... but I still get heaps out of reading the diff perspectives too.

Nice work too on the fatman rows. I have tried them as they are a great exercise but now have to give them up...gives my elbow tendons hell :?

Thanks Bar-belle... I aspire to graduate to real rows, but I do like these cos i get a good pull thru the lats. Adding a 1s hold at top of contraction's a killer :pale: :grin:

Friday 11 March

Having spent eight hours helping the removals folk lift and shift the office around, I was glad :think: today was a scheduled cardio day. It was treadmill HIIT - 3m warm-up at 2.5%/ 6 kph, then 10x 30s on/off at 2.5/ 9 kph, 90s recovery, 10x 30s on/off at 5.0/ 9 kph, 90s recovery, 10x 30s on/ off at 7.5%/ 9 kph, 90s recovery, 10x 30s on/ off at 7.5%/ 9kph, 90s recovery and a couple each at 30s on/ off at 12 and 13 kph. Calorie target reached:P

[teamfatboy]

Saturday 12 March - shoulders and arms

SM Shoulder Press [warm-up 15x 20kg] 12x 25, 10x 30, 8x 35, 6x 40 (4x 45 for laughs) superset with

EZ Bar Upright Row 4x 10x 30kg

Seated DB Lat Raise 2x 5,5 8/ 7 kg dropset Superset with

Bent-over lat raise 2x 10x 8 kg

Lying BB Extensions 12x 25, 10x 30, 8x 35kg Superset with

Standing EZ Bar curls 12x 25, 10x 30, 8x 35

Rope Pushdowns 10x 25 kg, 10x 30kg Superset with

Hammer Curls 10x 12s, 10x 15s

Cardio - treadmill HIIT - 3m warm-up at 2.5%/ 6 kph, then 10x 30s on/off at 2.5/ 9 kph, 90s recovery, 10x 30s on/off at 5.0/ 9 kph, 90s recovery, 10x 30s on/ off at 7.5%/ 9 kph, 90s recovery, and a canter at 2.5%/ 9 kph to finish.

Mis-read the instructions - turns out the SM Press and Upright Row should have been separate straight sets :doh: - but I suppose that means I might find a little extra gas in the tank once I split them. :pray: :grin:

[teamfatboy]

Sunday 13 March

Fasted HIIT cardio

5m warm-up at 6 kph;

10x 30s on/ off at 2.5%/ 9 kph,

90s recovery,

10x 30s on/ off at 5.0%/ 9 kph,

90s recovery,

10x 30s on/ off at 7.5%/ 9 kph,

90s recovery,

10x 30s on/ off at 5.0%/ 9 kph;

2m recovery then

2x 30s on/off at 2.5%/ 12 kph,

2x 30s on/ off at 2.5%/ 13 kph, and

2x 30s on/ off at 2.5%/ 14 kph

and now for some breakfast =P~

Calorie target met :pray:

[bigdogbob]

I know what you mean about "it's alot further down than you think"

Depth on squats is a mission for me

Good on you sharing your knowledge around :clap:

but fasted HIIT :shock: didn't you feel like passing out????

Is it hot down your way too?

[teamfatboy]

I know what you mean about "it's alot further down than you think"

Depth on squats is a mission for me

Good on you sharing your knowledge around :clap:

but fasted HIIT :shock: didn't you feel like passing out????

Is it hot down your way too?

Squats are good fun (or at least I think so, 'cos I mostly 'bodybuilder-squat' to approx parallel, not power-lifting "three-white-light" deep :shifty:) but I've been doing the occasional lighter-but-deeper session to ease the aged knees into it...I did have some reservations about stepping up and going straight into 100kg to PL standard squats, but there ya go :grin:

I've done fasted HIIT before, so I guess I knew what I was in for, plus I had a black coffee to set me up, and went through a bottle of water during the run, but yes, it can be "interesting" in that "who turned all the lights out" sort of way.

It wasn't too warm earlier but I was working outside and it's warming up nicely :nod:

[teamfatboy]

Monday 14 March

Back and Hamstrings (Backside)

Fatman Row 3x 10x BW Superset with

Seated CG Cable Row 12x 56 kg, 10x 63 kg, 8x 70 kg, 6x 77 kg

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

WG Lat Pulldown 3x 10x 56, 56, 63 kg

Stiff-leg Dead-lifts 12x 80 kg, 10x 100 kg, 8x 120 kg, 3x 140 kg ( :evil: grip gave out) 3x 120 paused to make up for it.

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

Seated leg curls 12x 70 kg, 10x 77 kg

Then on to cardio, 30m HIIT incline treadmill, 3m warm-up at 2.5%/ 6 kph, then 10x 30s on/ off at 2.5 %/ 9 kph, 90s recovery, 10x 30s on/off at 5%/ 9 kph, 90s recovery, 5x 30s on/ off at 7.5%/ 9 kph, 90s recover, 5x 30s on/ off at 7.5%/ 9 kph, 90s recovery, and 2x 30s on/ off at 12 and 14 kph, both 2.5% incline. Calorie target achieved, legs munted

[teamfatboy]

Tuesday 15 March

Cardio - treadmill HIIT:

5m warm-up at 2.5%/ 6 kph;

10x 30s on/ off at 2.5%/ 9 kph; 90s recovery;

10x 30s on/ off at 5.0%/ 9 kph; 90s recovery;

10x 30s on/ off at 7.5%/ 9 kph; 120s recovery;

10x 30s on/ off at 5.0%/ 9 kph; 90s recovery

2x 30s on/ off at 2.5%/ 10 kph; 90s recovery

2x 30s on/ off at 2.5%/ 12 kph; 90s recovery

2x 30s on/ off at 2.5%/ 14 kph; 120s cool-down...... and done...back to work for a nap

[teamfatboy]

Wednesday 16 March

Abs and Calves

Reverse Crunches superset with SB Crunches with 10 kg plate overhead - 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 - one knee buckled on the way down the stairs so I decided to spare it the treadmill intervals tonight, and hit the rower for some HIIT: 3m warm-up at 2m30 per 500m; 10x 30s on/ off at >2m/ 500m; 2m recovery; 10x 30s on/ off at >2m/ 500m; 2m recovery; three 500m sprints - 6k in 29 minutes. Then 20m of steady-speed hill-walking on the treadmill in 5x 4m lumps at 2.5%, 5%, 7.5%, 10%, 10%.... barely hit the calorie goal.

[teamfatboy]

Thursday 16 March - shoulders and arms

SM Shoulder Press [warm-up 15x 20kg] 12x 27.5, 10x 32.5, 8x 37.5, 6x 42.5

EZ Bar Upright Row 5x 10x 30kg

Seated DB Lat Raise 2x 5,5 8/ 7 kg dropset Superset with

Bent-over lat raise 2x 10x 8 kg

Lying BB Extensions 12x 30, 10x 35, 8x 40kg Superset with

Standing EZ Bar curls 12x 30, 10x 35, and should have been 8x 40 but was 6x 40, 2x 35

Rope Pushdowns 10x 25 kg, 10x 30kg Superset with

Hammer Curls 10x 12s, 10x 15s

Cardio - treadmill HIIT - 5m warm-up at 2.5%/ 6 kph, then 10x 30s on/off at 2.5/ 9 kph, 90s recovery, 10x 30s on/off at 5.0/ 9 kph, 90s recovery, 10x 30s on/ off at 7.5%/ 9 kph, 90s recovery, and a hill walk with a couple of minutes at 10% and 12%/ 6 kph to finish.

Flaming knee! feels like I'm inflaming the medial collateral ligament, not happy. Keeping it under control with ibuprofen and a stretch brace, but I'll probably rotate the rower, treadmill and bike a lot more.

[bigdogbob]

Boo for your knee..my guess is it's your body saying STOP WITH ALL THE CARDIO :pfft: :pfft: :pfft:

don't panic about not hitting the calorie goal your body is prob in super fat burning mode from all your cardio that a day or two resting it won't be too bad

[bar-belle]

Flaming knee! feels like I'm inflaming the medial collateral ligament, not happy. Keeping it under control with ibuprofen and a stretch brace, but I'll probably rotate the rower, treadmill and bike a lot more.

This might sound a bit left field but try using a bit of massage oil and the handle end of a screw driver on the sore area. A bit of a trick that some PL use for injuries.

[teamfatboy]

I musta been here too long... my first thought was "philips head" or flat screw ? :doh: :grin:

Thanks folks, will give that a try, and had a bright idea - cross-fit style cardio. Since it's all about intensity, I figured I'd go comb Nessie's journal for some ideas for ultra-hi rep sets, like power cleans and stuff.

[teamfatboy]

Saturday 19 March

Chest-quads (frontside)

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

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 120

Incline Leg Press 3x 12x (160, 200, 240) superset with

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

Wasn't feeling up for it today, SM inclined press felt heavy... but flies were up slightly on last week :think:

No cardio today, evaluating options. Ironically, knee wasn't too bad during leg press or even lunges, but stiffened up in the car on the short drive home :x

[teamfatboy]

Oh, and there was no training on Friday 18th... decided to let cardio slide just the once... well, twice since it wasn't up to it today either.

Got some advice from Agent86, will be looking to reduce cals to compensate.

[teamfatboy]

Monday 21 March

Abs and Calves

Reverse Crunches superset with SB Crunches with 10 kg plate overhead - 3x 25/ 25

SB Oblique Crunches superset with SB Jackknifes 3x 25/ 25

Oh, and for laughs after the last set of Jackknifes, 3x 12x SB Press-ups :?

Standing Calf Raise superset with seated Calf Raise 3x 15/ 15 at 160 kg/ 60 kg

Still no Cardio because of the munted knee :madman: but I put the spare time to good use with some random extras, viz

Hi-pulley cross-overs 3x 12

Triceps pushdowns 3x12

Stiff-arm pull-throughs 3x12

CG seated row 3x 12

And done....

[teamfatboy]

Knee's about to get the deep-tissue-massage-from-screwdriver treatment (no, not the pointy end :doh:)

It's almost certainly patellar tendonitis, I'm thinking, since it's fine under compression (leg press, standing calf raise) but a total b!stard under tension (like when you raise a leg and let calf hang under gravity when putting trousers on...).

So, massage, no impact, some good meds and bracing, until it comes right.... which had better be P.D.Q :

[teamfatboy]

Tuesday 22 March - shoulders and arms

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

EZ Bar Upright Row 5x 10x 30kg

Seated DB Lat Raise 2x 5,5 8/ 7 kg dropset Superset with

Bent-over lat raise 2x 10x 8 kg

Lying BB Extensions 12x 30, 10x 35, 8x 40kg Superset with

Standing BB Bar curls 12x 30, 10x 35, 8x 35

Rope Pushdowns 10x 25 kg, 10x 30 kg, 10x 30 kg Superset with

Hammer Curls 10x 12s, 10x 12s, 10x 15s

This was part of the provisional revised plan - hate doing nothing while working around knee recovery, so cut the cals back a shade and made up some of the deficit with weights.

[teamfatboy]

Wednesday 23 March

Chest-quads (frontside)

SM Incline press [warm-up 15x 40] 12x 50, 10x 55, 8x 60, 6x 65 (but a struggle)

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

Flat DB Flies 3x 10x 20 kg/ side

Got cocky with the last set of press and went for the 28s, managed five clean reps before I weakened and dropped back to the 25s

SM Squat [warm-up 15x 40] 12x 60, 10x 80, 8x 100, 6x 110

Incline Leg Press 3x 12x (200, 220, 240) superset with

Alternating DB Lunges 3x 12/side x 2x 15 kg dbs (up from 12s last time)

The flies weren't bad today, mostly "hugging the tree" form apart from a couple on the last set which were more like "hugging the twig on the branch on the tree" - db's didn't quite get to full height at top of ROM. Leg press and lunges were up slightly too... but the irony is it wasn't supposed to be a chest-quads day, I read the plan wrong :doh:

[teamfatboy]

Thursday 24 March - shoulders and arms

SM Shoulder Press [warm-up 15x 20kg] 12x 25, 10x 27, 8x 27, 6x 30

EZ Bar Upright Row 3x 10x 30kg

Seated DB Lat Raise 2x 5,5 8/ 6 kg dropset Superset with

Bent-over lat raise 2x 10x 6 kg

Lying BB Extensions 12x 25, 10x 25, 8x 30kg Superset with

Standing EZ Bar curls 12x 25, 10x 25, and 8x 30

Rope Pushdowns 10x 15 kg, 10x 15kg Superset with

Hammer Curls 10x 12s, 10x 15s

Trained in a different part of town tonight - gravity's way different there, it's heavier (and all the form cheats got dialled-out) :shifty: :grin:

[teamfatboy]

Friday 25th March - no training, work and other commitments got in the way...

Saturday 26th AND Sunday 27th... cardio, lots of cardio, in the form of the Relay for Life... reckon I covered more than 30 km, albeit at a fast walk, rather than a run. I joined my mates at 11pm, kept them company or kept the baton moving in 50-60 minute increments til 8am, with half-hour nanna-naps in between.

Jeepers, there were some fast high-school kids tho... they ran in half-lap (280m or so) relays at blitzing speeds... which did, however, lead to equally fast face-plants.... all for a good cause.

Normal service will resume tomorrow, honest.

[teamfatboy]

Monday 28 March - shoulders and arms

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

EZ Bar Upright Row 2x 10x 30kg, 1x 10x 40kg

Seated DB Lat Raise 2x 5,5 8/ 7 kg dropset Superset with

Bent-over lat raise 2x 10x 7 kg

Lying BB Extensions 12x 25, 10x 25, 8x 30kg Superset with

Standing EZ Bar curls 12x 25, 10x 25, and 8x 30

Rope Pushdowns3x 10x 25 kg Superset with

Hammer Curls3x 10x 12s

Got some really great cues from PT last week for some of this... so it was a great workout tonight, more intense, which has gotta be a good thing! For instance, keeping the ends of the v-rope shoulder width throughout - not allowing the hands to narrow at either end of ROM.

Saw an absolutely superb athlete in the gym this evening, don't know who she was or what her sport was, but her squats were awesome - absolutely A-to-G with 50 kg for at least a half-dozen reps. She was also doing some wicked hang-cleans. Whoever she was, I salute her :salute:

[HarryB]

I have a similar problem with my knee. Pain in the ass but at least you are able to work around it!!

[teamfatboy]

Cheers Harry, yep it's a PITA but I can train around it.

All it's really doing is keeping me from cardio, so I'm just dialling back the calories a bit to keep the weight-loss on track. It's not nearly so bad that I'd be looking to invest in hi-tech titanium-ceramic bodyparts yet :pray: :grin:

[teamfatboy]

Tuesday 29 March

This should have been a cardio day, but in lieu of that....

Abs and Calves

Reverse Crunches superset with SB Crunches with 10 kg plate overhead - 3x 25/ 25

SB Oblique Crunches superset with SB Jackknifes 3x 25/ 25

Threw in 3x 12x SB Press-ups for laughs

Standing Calf Raise superset with seated Calf Raise 3x 15/ 15 at 160 kg/ 60 kg

Had five minutes to spare, so 2x 10/side ISO CG Row, 40 kg/ side. Back nice and warm, thank goodness for power steering