Consistency is key!!! - (Mass in 2012! Starting PG 17)

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gwilym

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Consistency is key!!! - (Mass in 2012! Starting PG 17) 04 September 2011 17:42 (permalink)

Lets get to it.

Goals are to continue cutting but give myself a well needed kick up the backside and nail it for the next 12 weeks.
I'm off on holiday in December so this ties in nicely with that as I'm off a few weeks after the contest end date.

Photos and stats will be up this evening.

Dietwise, I'm going to be nailing the Dave Palumbo Keto diet for the duration starting tomorrow.
Training will be 45 min power walk fasted in the mornings at 8am, Weights I'll be following the Gaspari Conditioning Guide routine which is a 5 day split at 8pm every weeknight after work. On the weekends I'll just try to get an hour low pace cardio as any point during the day when I feel like it, therefore no rest days for the next 12 weeks!!

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Northerngal Total Posts : 12864 Reward points : 2382 Joined: 26/01/2010 Status: offline Read my TROG	Re:Gwilym's Shape Up - September 2011 04 September 2011 18:49 (permalink) Good luck with the SUC...
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walkie Total Posts : 4890 Reward points : 5678 Joined: 21/11/2005 Status: offline Read my TROG	Re:Gwilym's Shape Up - September 2011 04 September 2011 20:15 (permalink) Good luck
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gwilym

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Re:Gwilym's Shape Up - September 2011 05 September 2011 09:12 (permalink)

Cheers guys.

Went to take the photos last night only to find out I've lost my camera

I hadto use my webcam on the laptop and the result is stupidly poor quality pictures.
I'm trying to borrow one today and get some new photos taken later but if not I'll just have to upload the ones I've got.

Will be keeping this thread open as an ongoing journal from now on also to help keep on track.

Measurements and stats:
Height = 6'3
Weight = 15 stone 6 (had a blowout this weekend drinking and eating, pretty sure 7lbs of this will be dropped in the early days as its just water retention)
Bodyfat = approx 22-25% ??
Waist = 36.5 inches
Chest = 43.5 inches
Thigh = 23.25 inches
Arms = 15 inches

All measurements taken cold first thing this morning.

Goals
Cutting - Unassisted

Weight = 189lbs
Waist < 34"
Bodyfat = 12%

All the other measurements I want to remain the same

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#4

gwilym Total Posts : 3120 Reward points : 6228 Joined: 25/10/2004 Status: offline Read my TROG	Re:Gwilym's Shape Up - September 2011 05 September 2011 09:13 (permalink) Day 1 AM - Walk - 45:13 mins, Distance 3.87 km Official MaxiRAW Board Representative High-quality, tested performance nutrition. Quality assurance & value guaranteed... www.maxiraw.com Twitter: @MaxiRAW Tag: #Rawdedication
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Hoppy1975 Total Posts : 2403 Reward points : 1351 Joined: 15/02/2011 Location: The Doghouse! Status: online Read my TROG	Re:Gwilym's Shape Up - September 2011 05 September 2011 09:31 (permalink) Good luck! Its never to late to become what you might have been !
	#6

gwilym Total Posts : 3120 Reward points : 6228 Joined: 25/10/2004 Status: offline Read my TROG	Re:Gwilym's Shape Up - September 2011 05 September 2011 19:48 (permalink) Here's the pics, lighting is crap but only got home 10 mins ago so didnt have time to perfect! Official MaxiRAW Board Representative High-quality, tested performance nutrition. Quality assurance & value guaranteed... www.maxiraw.com Twitter: @MaxiRAW Tag: #Rawdedication
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gwilym Total Posts : 3120 Reward points : 6228 Joined: 25/10/2004 Status: offline Read my TROG	Re:Gwilym's Shape Up - September 2011 05 September 2011 21:06 (permalink) oops forgot the back shot, hope this isnt too late! Official MaxiRAW Board Representative High-quality, tested performance nutrition. Quality assurance & value guaranteed... www.maxiraw.com Twitter: @MaxiRAW Tag: #Rawdedication
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gwilym Total Posts : 3120 Reward points : 6228 Joined: 25/10/2004 Status: offline Read my TROG	Re:Gwilym's Shape Up - September 2011 05 September 2011 21:16 (permalink) @rse!! forgot the one with the dates also Official MaxiRAW Board Representative High-quality, tested performance nutrition. Quality assurance & value guaranteed... www.maxiraw.com Twitter: @MaxiRAW Tag: #Rawdedication
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chrisch Total Posts : 315 Reward points : 3556 Joined: 08/10/2008 Status: offline Read my TROG	Re:Gwilym's Shape Up - September 2011 05 September 2011 21:29 (permalink) good luck
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gwilym

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Re:Gwilym's Shape Up - September 2011 06 September 2011 10:22 (permalink)

Day 1 PM

Back and Abs

Wide Grip Pulldown - 40kg - 18, 18
Narrow Grip Pulldown - 40kg - 18, 18
T-Bar Row - 25kg - 18
Cable Rack Pulls - 55kg - 18
Leg Raised - Bodyweight - 15, 15, 15
Incline Crunches - Bodyweight - 12, 10, 10
Swiss Ball Crunches - Bodyweight - 40, 40

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gwilym Total Posts : 3120 Reward points : 6228 Joined: 25/10/2004 Status: offline Read my TROG	Re:Gwilym's Shape Up - September 2011 06 September 2011 10:23 (permalink) Day 2 AM Treadmill Power Walk 45 mins, 123m Climb, 383 Cals, 5.33km/h av speed. Official MaxiRAW Board Representative High-quality, tested performance nutrition. Quality assurance & value guaranteed... www.maxiraw.com Twitter: @MaxiRAW Tag: #Rawdedication
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Danny187 Total Posts : 8381 Reward points : 3605 Joined: 30/12/2008 Status: online Read my TROG	Re:Gwilym's Shape Up - September 2011 06 September 2011 13:03 (permalink) Good luck matey, looking forward see your transformation using that Guide I have that wanted to follow but doing what I know works for me at the mo, reps that fry my CNS and make me ILL LOL "Don't measure yourself by what you have accomplished, but by what you should have accomplished with your ability."
	#13

DC77 Total Posts : 2789 Reward points : 7343 Joined: 20/12/2003 Location: Liverpool, United Kingdom Status: online Read my TROG	Re:Gwilym's Shape Up - September 2011 06 September 2011 13:29 (permalink) Good luck
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gwilym

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Re:Gwilym's Shape Up - September 2011 06 September 2011 18:01 (permalink)

Danny187

Good luck matey, looking forward see your transformation using that Guide I have that wanted to follow but doing what I know works for me at the mo, reps that fry my CNS and make me ILL LOL

Ha, I'm the opposite. I get injured the second I get exhasuted so this is an ideal routine for me. On week 3 of my second round of it so far and upped the weights on everything so pretty happy.

Will be posting the weights and reps up so hopefully we'll see an increase in strength as I'm cutting.

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gwilym

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Re:Gwilym's Shape Up - September 2011 06 September 2011 21:15 (permalink)

Day 2 PM - Chest & Biceps

Incline DB Press - 20kg each - 18, 15
Incline DB Fly - 12kg each - 18, 18
Assisted Dips - 30kg - 18 (note - lower weight = harder)
Wide Grip EZ Bar Curls - 35kg - 18, 15
DB Curls - 12kg each - 15, 15
Narrow Grip EZ Bar Curls - 35kg - 15

Felt really good today, second day keto which would normally feel ****, but had a really good day in work which always helps.
Not using any pre-workout or creatine at the moment but had an amazing pump and forearms are slowly becoming more vascular so all in all a great day.
Just need to make sure I get to bed early to make sure I get up tomorrow for my fasted cardio!!

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gwilym Total Posts : 3120 Reward points : 6228 Joined: 25/10/2004 Status: offline Read my TROG	Re:Gwilym's Shape Up - September 2011 07 September 2011 10:12 (permalink) Day 3 AM Treadmill Power Walk 45 mins, 4.04km, 135m Climb, 396 Cals, 5.39km/h av speed. Official MaxiRAW Board Representative High-quality, tested performance nutrition. Quality assurance & value guaranteed... www.maxiraw.com Twitter: @MaxiRAW Tag: #Rawdedication
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gwilym

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Re:Gwilym's Shape Up - September 2011 07 September 2011 13:51 (permalink)

Weighed in this morning at 208.2lbs - 8lbs drop since monday morning!!

Guess I was holding a shedload of water after the weekend. Domino's is a killer for water retention haha.

The no carbs must be litterally flushing all the excess water out of my system

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gwilym

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Re:Gwilym's Shape Up - September 2011 08 September 2011 10:21 (permalink)

Day 3 PM - Quads & Abs

Due to historic knee injuries I'm limited to what I can do with my quads. Any pushing movement in the vertical plane is out of the question so I'm pretty much stuck with knee extensions

Knee Extensions - 30kg - 20, 20
Single Leg Knee Extensions - 10kg - 20, 20
Leg Raises - Bodyweight - 15, 15, 15
Incline Crunches - Bodyweight - 12, 12, 12
Swiss Ball Crunches - Bodyweight - 40, 40

No twinges in my knee during the workout and got a decent burn going, so very happy with that.

On a side note started having a mild headache during the afternoon, so hopefully thats my body going into ketosis!

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gwilym Total Posts : 3120 Reward points : 6228 Joined: 25/10/2004 Status: offline Read my TROG	Re:Gwilym's Shape Up - September 2011 08 September 2011 10:22 (permalink) Day 4 AM Treadmill Power Walk 45 mins, 4.05km, 139m Climb, 395 Cals, 5.4km/h av speed. Official MaxiRAW Board Representative High-quality, tested performance nutrition. Quality assurance & value guaranteed... www.maxiraw.com Twitter: @MaxiRAW Tag: #Rawdedication
	#20