Becks' Shape up-lose the blubber-pics page 6

I think a.m. fasted cardio can be a shock to the system at first! ...hopefully after a while you'll become more accustomed to it.  It's not pleasant though I have to say!

I have to be up at 02:30 in the morning for work so its not usually an option unless I'm off.
Know its probably more effective though.
 
After the six week mark might start doing fasted cardio on all days off work.

Weekly weigh-in is....
 
14stone bang on.
 
Lost 3lbs this week, well pleased.

thats a good start well done

well done  . any loss is a good loss

Becks
 
 
I'm edging towards a KFC with homemade corn bread but plans could change.

The Colonel and myself also go way back. For the puposes of this shape up comp, KFC is banned until it is over. OK, maybe once every 2 weeks....
 
Jimbo

Becks


Weekly weigh-in is....
 
14stone bang on.
 
Lost 3lbs this week, well pleased.

Excellent start well done, good luck to next week.

Back and delts today. Gym was packed, opened the door to te ladies changing room and it was full.
 
Usually its just me and maybe one other person in there.
 
Deadlifts 10,8,6
Lat pulldowns 10x3
Lever row 10x3
Shoulder press 12x3
Rear delt flye 10x3
D/bell laterals 10x3
 
Going to start putting the weights lifted in the journal, weights are embarrassingly low at the mo but its good to keep track.

Hi Becks

Just read your shape -up challenge, see you have the bit-between-your-teeth. Great weight loss this week.

I empathise with you about the crowded gym, I always stay away from my local gym in January due to the high volume of new members. Its normally settled down my mid Feb.

Have a good second week
All the best

Fran

Did 45 mins cardio this morning, average heart rate was 128
 
Just had cheat meal which I should of had last night, absolutely lush.
 
Kfc bargain bucket (not all to myself) followed by a dime bar tart

Yesterdays chest and arms workout
 
flat d/bell press 9kgx12, 11kgx10, 11kgx10, 13kgx4
smith incline bench 20kgx6, 15kgx9, 15kgx8
pec fly 25kgx12, 32.5x10,32.5x9 dropset 25kgx8
 
ez bar curl (weight without bar) 5kgx12, 10kgx10,10kgx8
alt d/bell curl 8kgx10, 8kgx10, 8kgx10
 
triceps pressdown 5platesx15, 6plx15, 7plx12
overhead rope ext 4platesx10, 4plx12, 4plx12
 
Seem to have very weak chest and shoulders, definitely room for improvement.
 
 

All looks pretty good so far.

I think i'll be treating myself to bit of KFC at the mid point if i'm sticking to the plan.

Good work. Keep it up

Cheers Chris, had to miss cardio today but will just change my day off.

Legs tomorrow

Great start to the 12 weeks.  I'm sure it will motivate you more

Legs today
 
seated leg press 150kgx12, 170x12, 190x12, 200x8
hack squat 50kgx10, 70x10, 80x8 (new exercise)
leg ext 30kgx12, 35x12, 40x12
sldl 60kgx6, 60x6, 50x8
leg curl 30kgx15, 35x12, 37.5x12
 
Good workout overall but sldl were a bit disappointing as i couldn't seem to hold the bar.

If you have trouble gripping the bar, wrists straps may help Becks.

Thanks Hazel, if I use straps will I still get improvement in my grip?
Did my neck and shoulder in last year, lost a fair amount of grip strength.
 
Just finished 45 minutes cardio.
Made healthy pizza tonight, very nice. Will take pics next time.

keep it up , you're doing well

Thanks Hazel, if I use straps will I still get improvement in my grip?

In short, no!

Well done so far -  I hope you get a good result for your next weigh-in!