AWG's Journal-Aw Yeah Cutting Yeah!

40 mins cardio.....felt like crap, deit has been crap for the past few days and i have exam stress

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*Plyoathlete Crew*
*Muay Thai Crew*

Just get through the exams and sort yourself out after mate.

Hello my friend, I see you're back again.

Yeah Ste, thats the plan....well after the 5 day bender that will happen after exams finish

Didn't have a weigh in today as I forgto my change for the scales. will just do it tomorro morning when I go for cardio

Shoulders and Abs today (not done those for a while)

Lateral Raises
7.5kg 5x7

Rear Deltoid Fly
30kg 2x10
35kg 2x10
40kg 2x10

Front Raises
7.5kg 5x10
5kg 3x10

Shrugs
60kg 4x10

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*Plyoathlete Crew*
*Muay Thai Crew*

Went out last night (didn't drink) and took my top of when Baywatch came on (it's the law as I'm a student) It's quite amazing how differently people look at you when they see that you have some size

allthough some random bird when walking past me decided to poke me the stomach to test my abs....didn't seem impressed lol

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*Plyoathlete Crew*
*Muay Thai Crew*

Just back form Cardio....15 mins on the bike 7km and 200cals

followed by 5 round on the bags and in the ring

absolutley ****ed, can't go like I used to

 forgot to bring money again as well so I didn't weigh myself...will make sure it gets done on monday

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*Plyoathlete Crew*
*Muay Thai Crew*

Didn't go gym yesterday as I needed to revise, never thought I'd have to cancell the gym for revision before but apparently I do.

so that makes it 2 weeks in a row that I haven't trained back, I look foreward to it next week.

40 mins of cardio today, felt good...I need to figure out why I sweat so much though

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*Plyoathlete Crew*
*Muay Thai Crew*

Chest today, was ok, shoulder felt ok and I managed to get some reps out for once which was pleasing

Flat Bench
60kg 1x10
60kg 1x6
60kg 1x7
70kg 1x6
70kg 1x3
60kg 1x5

Incline Bench
50kg 5x7

Decline
60kg 1x10
80kg 1x4
70kg 1x10
70kg 1x8
60kg 1x10

DB Fly
15kg 4x8

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*Plyoathlete Crew*
*Muay Thai Crew*

40 mins of cardio again today, felt like **** though....

and another exam tomorrow....only 2 more then I'm done

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*Plyoathlete Crew*
*Muay Thai Crew*

I will have my weigh in today, going gym in approximatly 30 mins so here's to hoping

also decided that in about 2 weeks I'm gonna go on a Keto Diet, might aswell try it for a few weeks

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*Plyoathlete Crew*
*Muay Thai Crew*

Weigh in today 13stone6lbs, so limited change from 3 weeks ago

I expected it TBH, while my cardio has been steady my diet has been terrible...I feel that the 7lbs that came of initially was the was the fat that would be stripped by cardio alone, now a half decent diet has to come into it, will get down to that in 2 weeks after my exams and the post-exam drink marathon is over

Shoulders and Biceps today

Lateral Raises
7.5kg 4x7
10kg 1x3
7.5kg 1x6
10kg 1x2

Front Raises
7.5kg 3x10
10kg 1x10
7.5kg 1x12

Rear Deltoid Fly
30kg 1x15
40kg 2x10
45kg 1x10
35kg 1x15

Shrugs
60kg 5x10

Bicep Curls
17.5kg 3x10

Hammer Curls
17.5kg 3x10

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*Plyoathlete Crew*
*Muay Thai Crew*

10 mins on the bike today, followed by 5 rounds on the bag and shadow boxing

and now onto some revision...only 4 more days and my suffering is over

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*Plyoathlete Crew*
*Muay Thai Crew*

Trained Back yesterday for the fist time in 2 weeks, amazing how quickly your strength dissapears

Lat Pulldowns
75kg 1x10
75kg 4x5
52.5kg 1x10

Seated Row
60kg 1x10
80kg 3x5
70kg 1x10

Single Arm Row
30kg 5x5

T-Bar Row
20kg 1x20
40kg 3x12

Crap really but never mind

Cardio in 30 mins, followed by all night in the library, final Uni exam tomorrow morning followed by all day drinking

a strict return of diet will occur next week

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*Plyoathlete Crew*
*Muay Thai Crew*

40 mins cardio today, this time all on the cross trainer....was alot easier then I thought, I'm guessing that this is actully because I kept my RPM at a steady pace.

On the downside I got absolutley slaughterd last night, drinking from 5pm till 3am was a bad idea

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*Plyoathlete Crew*
*Muay Thai Crew*

Cardio today and a shoulder workout as I didn't go to the gym yesterday, was offical last day of term so nung round with all the guys from halls just celebrating...very sad

10 mins on the bike, then spent about 15mins working the bags

For shoulders I did

Lateral Raises
7.5kg 5x10

Front Raises
10kg 4x6

Rear Deltoid Fly
30kg 1x15
40kg 2x10
20kg 1x10

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*Plyoathlete Crew*
*Muay Thai Crew*

Woah lots of updates, really need to get on top of this

Monday did Back, managed to get my strength back up to the level that it was at before my 2 week lay off

Did
Lat Pulldowns
Seated Row
Seated Row
T-Bar Row

tagged on a few sets on Tricep Pushdowns aswell

Did my final Cardio session at my university gym on the tuesday before packing up the rest of my stuff to leave Halls, was very sad

And today had my first session at my gym back home, did Chest and Bi's and it felt ok, got a bit of a niggle in my shoulder again but I was repping more weight then I was before so who knows

Bench
60kg 2x10
60kg 3x7

Decline
60kg 5x8

Incline
40kg 3x10

DB Flys
30lbs 4x10

Preacher Curl
40kg 4x10

Got a massive pump in my Biceps, must have gone up to 16.5inchs looked awesome, probably cause thats the first time I've hit them serious for about 2 months

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*Plyoathlete Crew*
*Muay Thai Crew*

When you starting the SDT mate?

4 weeks, gonna cut down a bit more fat first

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*Plyoathlete Crew*
*Muay Thai Crew*

AWG


4 weeks, gonna cut down a bit more fat first

Cool mate, i'll be keeping an eye for it.

40 mins of cardio on my Dad's cross trainer yesterday, felt incredibly easy, maybe cause it's in a new location and not as stuffy as a gym

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*Plyoathlete Crew*
*Muay Thai Crew*

40 mins of cardio on my Dad's cross trainer yesterday, felt incredibly easy, maybe cause it's in a new location and not as stuffy as a gym

End of Cycle Review+Pictures

*Plyoathlete Crew*
*Muay Thai Crew*

Trained Shoulders and Abs yesterday, felt good, allthough once again my shoulder was niggling, am still avoiding doing Shoulder Pressing movements in an attempt to not agravate it even more.

Lateral Raises
20lb 7 sets....between 10-6 reps per set dependent on the pain

Front Raises
20lbs 5x7-ish

Shrugs
60kg 4x10 Slow and controlled...hold for 4 seconds at top
80kg 2x5
60kg 1x10-fast paced

Crunches
1x50
2x30

Hanging Leg Raises
1x10

Hanging Knee Raises
1x10

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*Plyoathlete Crew*
*Muay Thai Crew*

Trained Back today, was pretty intense, definlty my best session in a while

Lat Pulldown
70kg 1x10
70kg 1x8
70kg 5x6
50kg 1x7
30kg 1x15

Single Arm Row
65lbs 5x7

T-Bar Row
20kg 1x20
40kg 3x8

Seated Row
50kg 5x10

Tricep Cable Pushdowns
50kg 1x15
50kg 3x10
20kg 1x10
25kg 1x10

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*Plyoathlete Crew*
*Muay Thai Crew*

Chest and Biceps today, was a good session, no nigling in my shoulder so I was able to get some decent reps and sets out

Bench Press
60kg 1x10
70kg 4x6
60kg 1x8
50kg 1x10

Decline
60kg 5x8

Incline
40kg 3x5

DB Fly
35lbs 4x10

Preacher Curl
40kg 4x10
30kg 1x8

Hammer Curls
40lbs 3x5

BB Wrist Curls
25kg 3x10

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*Plyoathlete Crew*
*Muay Thai Crew*

40 mins of Cardio today, in my dads boiling hot conservatory at midday, regretted it after about 15 mins but managed to perserver

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*Plyoathlete Crew*
*Muay Thai Crew*

Trained Shoulders on Friday, can't remember what exactly but I got another niggling in my shoulders....was ok though worked through it

Today trained Back and Triceps, and its also my 19th Birthday

Lat Pulldowns
70kg 3x6
60kg 1x8
60kg 1x6

Grip was rubbish on these as my callouses are painfull as fuuk

Single Arm Row
65lbs 5x6....easy, did a few extra reps on some of the sets as well

T-Bar Row
20kg 1x20
40kg 3x10
20kg 1x20

Seated Row
45kg 4x5

Tricep Cable Pushdown
50kg 3x10
30kg 1x15
25kg 1x10

Skullcrushers
30kg 3x5

Close Grip Bench
30kg 3x10

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*Plyoathlete Crew*
*Muay Thai Crew*

Hi mate

How come you have decided not to run the SDT stuff? If its personal no worries.

Happy b/day BTW

My age is apparently an issue, which I understand....Guess I'll just be buying myself as opposed to being sponsored

worked a night shift 10-6 last night then went straight to the gym for 40mins cardio.....defintley one of my harder sessions as I was on an empty stomach and absolutely knackerd, still not slept since I finished

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*Plyoathlete Crew*
*Muay Thai Crew*

Trained Chest and Biceps today, far to hot though, allthough my gym's makeshift air con makes it a bit more bareable

Bench Press
60kg 1x10
60kg 2x8
70kg 2x5
60kg 1x10

Decline Bench
60kg 2x10
60kg 2x8
60kg 1x5

Incline Bench
40kg 4x10
40kg 1x5

DB Flys
35lb 3x10
35lb 2x7

Preacher Curl
40kg 3x10
40kg 1x6
30kg 1x10

BB Wrist Curls
25kg 4x10

Hammer Curls
40lb 3x5

or something like that

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*Plyoathlete Crew*
*Muay Thai Crew*

40 mins of Cross-Trainer steady state cardio this evening, much more bareable then doing it at midday

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*Plyoathlete Crew*
*Muay Thai Crew*

Shoulders and Abs today, was good for once

Lateral Raises
20lb 3x10
20lb 1x7
20lb 1x5

Shrugs
60kg 3x10
80kg 2x5
60kg 2x10

Front Raises
20lb 5x10

Crunches
1x50
1x40
1x30

Dip Bar Knee Raises
3x10

Leg Raises
3x10

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*Plyoathlete Crew*
*Muay Thai Crew*

Lat Pulldowns
20kg 1x20
70kg 1x10
70kg 4x7

Single Arm Row
65lbs 1x10
65lbs 4x6/7

T-Bar Row
20kg 1x20
40kg 4x10

Seated Row
45kg 4x10

Cable Pushdowns
50kg 5x10

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*Plyoathlete Crew*
*Muay Thai Crew*

Bench Press
60kg 2x10
60kg 2x7
60kg 1x6
80kg 1x1

Decline Bench
60kg 1x10
60kg 4x7

Incline Bench
40kg 3x10
40kg 2x6

DB Flys
35lbs 5x10

Preacher Curls
40kg 3x10
30kg 1x10

Hammer Curls
40lbs 2x7

BB Wrist Curls
30kg 4x10

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*Plyoathlete Crew*
*Muay Thai Crew*

Shoulders and Abs

Lateral Raises
20lb 2x10
20lb 2x8
20lb 1x7
20lb 1x5

Shrugs
60kg 2x10
80kg 1x5
80kg 1x10
80kg 1x8
60kg 2x15

Front Raises
20lbs 5x10

DB Rear Deltoid Fly
15lbs 4x10

Crunches
1x50
2x30

Knee Raises
3x10

Leg Raises
2x10

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*Plyoathlete Crew*
*Muay Thai Crew*

Had the most intense training session this evening that I've had for months, bashed out the workout in 30 mins with limited rest, should do that more often....monster pump

Lat Pulldown
70kg 1x10
70kg 2x7
70kg 1x6
70kg 1x5
60kg 1x10

Single Arm Row
65lbs 1x10
65lbs 3x8
65lbs 1x6

Seated Row
45kg 5x7

T-Bar Row
20kg 2x15
35kg 2x10

Cable Pushdowns
50kg 1x20
50kg 3x10

Close Grip Bench Press
40kg 4x10

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*Plyoathlete Crew*
*Muay Thai Crew*

Session wasn't that great today, gym was suprisingly busy consideirng it was mid afternoon and all the benches were taken up meaning I couldn't complete my workout

Flat Bench
60kg 2x10
60kg 3x7
60kg 1x5

Incline Bench
40kg 2x10
40kg 3x6

DB Flys
35lbs 5x10

Preacher Curls
40kg 1x15
40kg 2x10
40kg 2x7

Hammer Curls
40lbs 3x10

BB Wrist Curls
30kg 4x10

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*Plyoathlete Crew*
*Muay Thai Crew*

good going AWG, congratulation aswell for passing your first year at uni.

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

Cheers Jackson....how'd you results go?

Shoulders Today...had to rush as a the gym wanted to close early

Lateral Raises
20lbs 2x10
20lbs 1x8
20lbs 2x7

Shrugs
60kg 2x10
80kg 2x8
80kg 1x7
60kg 1x15

Front Raises
20lbs 1x10
20lbs 4x7

Crunches
1x40
2x30

Knee Raises
3x15

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*Plyoathlete Crew*
*Muay Thai Crew*

Lat Pulldowns
70kg 1x10
70kg 4x7
60kg 1x5
60kg 1x5, 50kg 1x5, 40kg 1x7, 30kg 1x10

Single Arm Rows
65lbs 1x10
65lbs 4x5/6

Seated Row
45kg 1x10
45kg 4x7

T-Bar Row
20kg 2x15
35kg 1x10
45kg 1x7
35kg 1x10
20kg 1x20

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*Plyoathlete Crew*
*Muay Thai Crew*

Got another niggle in my shoulder today....bully

Bench Press
60kg 5x5-****ing terrible

Decline Bench
60kg 5x5-Or thereabouts

Incline Bench
40kg 5x7...felt ok, for once

DB Flys
35lbs 5x8....got a good strech looked good pumped afterwards

Preacher Curls
40kg 1x15
40kg 1x10
40kg 1x8
30kg 1x8

Hammer Curls
3x5

BB Wrist Curls
30kg 4x15

Defintly looking more in shape....hopefully I can present some kind of challenge in the shape-up finale...at least better then my two previous placings....last place for those not in the know

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*Plyoathlete Crew*
*Muay Thai Crew*

Could do with another update

I did train on Friday but didn't enter iot that evening so I forgot how I did, seemed ok if I remember

Been in Leeds all weekend with Uni mates, so diet has been beyond poor and went out on saturday evening, drank to much...nuff said

Latest progress picture from my Shape Up Entry

Ignore the gormy smile



Down 18lbs so far from the begining of the shape-up 3 months ago, will have full set of picture on Friday, also need to find my tape measure

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*Plyoathlete Crew*
*Muay Thai Crew*