TFB goes Oly style

[teamfatboy]

Wednesday 30 March

Chest-quads (frontside)

Incline DB press [warm-up 15x 20s, 15x 22s] 12x 25s, 10x 28s, 8x 30s, 6x 32s

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

Flat DB Flies 3x 10x 22 kg/ side :pale: :grin:

SM Squat [warm-up 15x 40] 12x 80, 10x 100, 8x 100, 6x 120

Incline Leg Press 3x 12x (200, 240, 260) superset with

Alternating DB Lunges 3x 12/side x 2x 15 kg dbs

And for laughs...

Incline leg Press 100-rep strip-set: 240 (10), 200 (12), 160 (18), 120 (20) and 80 (40 reps). Only then did I realise I still had to get down the stairs to get out :doh:

Swapped smith machine press for incline DB press for laughs, the 6x 32s were a grunt....

Legs didn't like SM squat, tho... still a bit niggly after the Relay for Life, so I backed off the 8x, which should have been 120, and focussed on form and ROM, ditto the 6x which was clean at 120, no way I'd have managed 140 tonight.

Back and hamstrings tomorrow - bring it \:D/

[teamfatboy]

Thursday 31 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 (o'hand) 3x 10x 60 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, 6x 140 kg

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

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

Job done... happy that hammies handled the load, might try pushing the SLDLs a little harder next week

[teamfatboy]

And after three days of chaos and zero time in the gym...

Monday 04 April

Chest-quads (frontside)

SM Incline press [warm-up 15x 40] 12x 40, 10x 50, 8x 60, 6x 65

Flat DB Press 2x 10x 25 kg/ side, 1x 10x 30 kg/ side superset with

Flat DB Flies 3x 10x 20 kg/ side

BB Squat [warm-up 15x 60] 12x 80, 10x 190, 8x 120, 6x 130

Incline Leg Press 3x 12x 240 superset with

Alternating DB Lunges 3x 12/side x 2x 15 kg dbs

Today must have been international Smith Machine day, couldn't get near one for squats so did 'em free-bar all good, playing cues from those EliteFTS videos in my head all the way through. Decided to start at 240 for incline leg press, that was quite possibly a step too far, found myself wishing for a bucket a coupla times, but it's all good.

Cardio's back too, just 45m LISS to start but we'll up the ante. Lard is evil, must die :madman: :grin:

[teamfatboy]

Tuesday 5 April - shoulders and arms

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

EZ Bar Upright Row 3x 10x 37.5kg

Seated DB Lat Raise 3x 5,5 8/ 7 kg dropset Superset with

Bent-over lat raise 3x 10x 7 kg

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

Standing BB drag curls 12x 25, 10x 30, and 8x 30

Rope Pushdowns 10x 20 kg, 2x 10x 25kg Superset with

Hammer Curls 3x 10x 12s

[teamfatboy]

Weds 06 April

Back and Hamstrings (Backside)

Fatman Row 3x 10x BW Superset with

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

Bent-over Row (u'hand) 10x 80 kg, 2x 10x 70kg Superset with

WG Lat Pulldown 3x 10x 56 kg

Stiff-leg Dead-lifts 12x 80 kg, 10x 100 kg, 8x 120 kg, 6x 150 kg

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

Seated leg curls 12x 70 kg, 10x 84 kg

And then some LISS - 45m bike, 350 cals, 29km, job done.

Happy I hit the hammies a little harder - although I may revise that tomorrow

[teamfatboy]

Thursday 7 April

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

Then 3x 12x SB Press-ups superset with 3x 12x SB Roll-outs

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

Calf Extension on Seated Press Stack 3x 12x 160

Felt like I wasn't quite done, so DB French Press, 12x 25 kg, 10x 28 kg, 8x 30 kg and 6x 33 kg.

[teamfatboy]

Tonight my younger brother said to me "Crikey - you're skinnier than I am, you b@stard!"

It'll have been a looooooooooooooooooong time since I heard that

Tee hee - I win..... \:D/

:grin:

[VampireChick]

Woohoo!! That's awesome

[Chillicat]

Sweeeeeeeeeeeeeeeet!! Good work!

[becbec]

Pics or it didn't happen :nod:

[teamfatboy]

Thank you ladies... and Becbec

As for pics, no, I value my camera too much to risk it imploding with the horror :grin:

[runveerun]

Tee hee - I win..... \:D/

:grin:

YAY!!!! That's awesome! 8) Consistency and hard work is paying off! :grin:

[teamfatboy]

Sunday 10 April - shoulders and arms

SM Shoulder Press [warm-up 15x 20kg] 15x 30, 12x 30, 10x 35, 8x 40, 6x 450

EZ Bar Upright Row 3x 10x 37.5kg

Seated DB Lat Raise 3x 5,5 8/ 7 kg dropset Superset with

Bent-over lat raise 3x 10x 7 kg

Lying BB Extensions 12x 25, 10x 30, 8x 35 kg, 6x 30 kg Superset with

Standing BB drag curls 12x 25, 10x 30, 8x 35, 6x 30 kg

Rope Pushdowns 3x 10x 25 kg Superset with

Hammer Curls 3x 10x 15 kg/side

Then some bonus stuff:

BB Shrugs 10x 100, 10x 120, 7x 140 (to failure)

DB Overhead Triceps extension 10x 25, 10x 30, 10x 35

Seated DB Press 10x 17s, 10x 20s, 6x 22s.... now for breakfast!

[Gym rat]

Good work TFB and keep it up.

[teamfatboy]

Good work TFB and keep it up.

Cheers, GR

Monday 11 April

Trained at lunchtime today to avoid the rush...nice and quiet it was too \:D/

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 (o'hand) 10x 60 kg, 2x 10x 70kg 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 77 kg, 10x 84 kg

All done, back to the office.

[bar-belle]

Tonight my younger brother said to me "Crikey - you're skinnier than I am, you b@stard!"

It'll have been a looooooooooooooooooong time since I heard that

Tee hee - I win..... \:D/

:grin:

ha ha nice one :clap:

Fatman Row 3x 10x BW

Oh I'm green...FMR is such a good exercise but agrevates my elbow tendonitis so tend to give them a miss :?

[teamfatboy]

Fatman Row 3x 10x BW

Oh I'm green...FMR is such a good exercise but agrevates my elbow tendonitis so tend to give them a miss :?

I guess I'm lucky that FMRs don't get me like that (I do them wide-grip), but my elbows sound like a creaking drawbridge during BB skulls.... Tues 11 April - shoulders and arms

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

EZ Bar Upright Row 3x 10x 37.5kg

Seated DB Lat Raise 3x 5,5 8/ 7 kg dropset Superset with

Bent-over lat raise 3x 10x 7 kg

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

Standing BB drag curls 12x 25, 10x 30, 8x 35

Rope Pushdowns 3x 10x 25 kg Superset with

Hammer Curls 3x 10x 15 kg/side

Then some LISS cardio on the bike to get me to calorie goal for the day

[morattigirl]

Tonight my younger brother said to me "Crikey - you're skinnier than I am, you b@stard!"

It'll have been a looooooooooooooooooong time since I heard that

Tee hee - I win..... \:D/

:grin:

ha ha nice one :clap:

Fatman Row 3x 10x BW

Oh I'm green...FMR is such a good exercise but agrevates my elbow tendonitis so tend to give them a miss :?

I reckon TFB that awesome lol, Fatman Rows? Hmmmm might have to try these, Googling now....

Ahhhhh i've done these before, I thought they were called Reverse Pressups :pfft:

[teamfatboy]

Weds 13 April

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

3x 12x SB Press-ups superset with 3x 25x SB Roll-outs

Standing Calf Raise3x 15x 160/160/ 169 kg superset with seated Calf Raise 3x 15x 60 kg

Calf Extension on Seated Leg Press 12x 160, 12x 169, 12x 178

Also tried MG's single-arm DB row from plank, faaaaaaaaark that's not as easy as it sounds. Trying to keep shoulders square to the ground, back in line, and pull....something to keep up, I think... :shifty: :grin:

[morattigirl]

Also tried MG's single-arm DB row from plank, faaaaaaaaark that's not as easy as it sounds. Trying to keep shoulders square to the ground, back in line, and pull....something to keep up, I think... :shifty: :grin:

It's a goodie aye mate but yeah def not easy! I like to throw them in every now and then just for fun :grin:

[teamfatboy]

My biggest issue was ROM... doing them off a 'toes and hands' plank, even with straight arms (I normally do planks off elbows), I wasn't pulling far enough.

I reckon doing the plank off a bench would solve that - something for a 'just for laughs' day.

Thursday 14 Apr

Chest-Quads

Incline SM Press [15] 12/10/8/6

Flat BB Press 3x 12 superset Pec Dec 3x12

SM Squat [15] 12/10/8/6

BB Front Squats 2x 12 superset DB lunges 2x12

Should have been 3x 12 front squats and lunges, but by then I was def feeling out-of-whack, so bailed.

Friday 15 thru Sunday 17

No training - some issues to work through. Normal service will resume tomorrow.

[teamfatboy]

Monday 18 April - shoulders and arms

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

EZ Bar Upright Row 3x 10x 42.5kg

Seated DB Lat Raise 3x 5,5 8/ 7 kg dropset Superset with

Bent-over lat raise 3x 10x 7 kg

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

Standing BB drag curls 12x 25, 10x 30, 8x 30 kg

Rope Pushdowns 3x 10x 25 kg Superset with

Hammer Curls 3x 10x 15 kg/side

All done... back into the groove

[bar-belle]

All done... back into the groove

Ahh that's a good feeling aye...like coming home :grin:

[teamfatboy]

All done... back into the groove

Ahh that's a good feeling aye...like coming home :grin:

Yep, I even printed out a copy of (say it quietly) Sheiko #29.. I feel the need... :grin:

[teamfatboy]

Weds 20 April

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

3x 12x SB Press-ups superset with 3x 25x SB Roll-outs

Standing Calf Raise3x 15x 160/160/ 160 kg superset with seated Calf Raise 3x 15x 60 kg

Calf Extension on Seated Leg Press 12x 160, 12x 169, 12x 178

Short, sharp, brutal, but... done!

Kept rests to 30s by the clock... that must be the secret ingredient to 'the ab workout that makes you hurl' :pale: :grin: