DC77 2010 Shape Up

Week 2 - Day 7

Decline sit-ups - 2 x 10
X-trainer - 30mins - Level 1

Keep it up bud 

Cheers Blue!

Last Night - Week 3 - Day 1

Training

Front squats - 4 x 8 - 62.5kg
Bench Press - 4 x 8 - 57.5kg
BB Row - 4 x 8 - 47.5kg
Face Pulls - 2 x 10 - 20kg
X-Trainer - 30mins - Level 1

1st day of Cynostane - will be running 2 on/2off for a total of 10 wks at 40mg a day with Novedex XT when off.

Day 3 - Week 3

Training

Deadlift - 5 x 5 - 92.5kg
Push Press - None 
Pulldowns - 5 x 5 - 47.5kg
Int/Ext Rotations - 2 x 10 - 3.75kg
X -Trainer - 30 mins - Level 1

No push press this week, have suffered with RC problems in the past and it flaired up this week, due to sleeping in a funny position of all things, so been doing the exercises the sports physio prescribed and using ice and voltorol to reduce the inflammation - which is working - not the best but I need to make sure it doesnt stop me training so 'steady as it goes' is the motto. Will make a call on the incline press on Friday.

Everything else going fine so must'nt grumble.

Week 3 - Day 5

Training

Squats - 3 x 12 - 72.5kg
Incline Press - 3 x 12 - 47.5kg
WG Cable Rows - 3 x 12 - 42.5kg
Decline sit-ups - 2 x 10
X-trainer - 30mins - Level 1

Pressing was fine tonight with no RC pain - which is good - joints do feel a little dry though.

Saturday Weigh-in

Weight - 12st 10ibs (-1ibs this week, -5.5ibs overall)

Waist - 35ins - (0.5ins this week, -2ins overall)
 
Bit disappointed in all honesty this week, thought I was on track for another 2 ibs, although another 1/2 inch on the waist is good.

I feel and look better so must try not to get too hung up about the scales!

DC77


Saturday Weigh-in

Weight - 12st 10ibs (-1ibs this week, -5.5ibs overall)

Waist - 35ins - (0.5ins this week, -2ins overall)
 
Bit disappointed in all honesty this week, thought I was on track for another 2 ibs, although another 1/2 inch on the waist is good.

I feel and look better so must try not to get too hung up about the scales!

 Mate, been there weighing myself religiously, and have been didapointed like yourself, but just look at it this way, its telling you , you need to do more...sucks i know..

Last Night - Week 3 - Day 6

X-trainer - 30mins - Level 1

tkd67

Mate, been there weighing myself religiously, and have been didapointed like yourself, but just look at it this way, its telling you , you need to do more...sucks i know..

I know mate, action will be taken

Week 3 - Day 7

Training

Front squats - 4 x 8 - 65kg
Bench Press - 4 x 8 - 60kg
BB Row - 4 x 8 - 50kg
Face Pulls - 2 x 10 - 20kg
X-Trainer - 30mins - Level 1

Brought forward tomorrows workout as I have a meeting in Worcester so might not get back till late. I am trying to not miss any workouts and will pull them forward if I think I am going to miss any.

Weird - couldnt see my journal in the shape up section but my shortcut link worked - hey ho!

Week 4 - Day 1

X-trainer - 30 mins - Interval P7

Decided to up the intensity of the cardio on the off days - plan on giving the kettlebell santa brought a whirl tomorrow too.

Calories have been dropped this week - carbs are breakfast and after training only.

Day 3 - Week 4 - Last Night 

Training

Deadlift - 5 x 5 - 95kg
Push Press - 5 x 5 - 47.5kg 
Pulldowns - 5 x 5 - 50kg
Int/Ext Rotations - 2 x 10 - 3.75kg
X -Trainer - 30 mins - Level 2 - Total Cal - 161 

Keep it up buddy, some good loss off the waist already

Thanks for popping into my journal bud 

I'm an Adavanced Quality Planning Engineer for Automotive Products - fairly specialised and not a lot of vacancies until the auto trade picks up - can't see that happening for a while! 

Done a Level 2 Fitness Instructor back end of last year , so hoping to get me foot in the door for a change of career and probably end up doing the Level 3 PT Qualification. 

Drop in the waist size looks good matey - I've not been near a scale or tape measure but the mirror tells me I'm coming on OK. 

Keep up the good work!!!

donnyboy


Thanks for popping into my journal bud 

I'm an Adavanced Quality Planning Engineer for Automotive Products - fairly specialised and not a lot of vacancies until the auto trade picks up - can't see that happening for a while! 

Done a Level 2 Fitness Instructor back end of last year , so hoping to get me foot in the door for a change of career and probably end up doing the Level 3 PT Qualification. 

Drop in the waist size looks good matey - I've not been near a scale or tape measure but the mirror tells me I'm coming on OK. 

Keep up the good work!!!

Cheers Donnyboy - sorry about the job but as one door closes another opens

Last Night - Week 4 - Day 5

X-trainer - 30mins - Interval P12 - Cal 246

Saturday Weigh-in

Weight - 12st 7.5ibs (-2.5ibs this week, -8ibs overall)

Waist - 34.5ins - (0.5ins this week, -2.5ins overall)

Very happy with this weeks progress, upped the intensity on the cardio which seems to be working along with the targetted carbs

Week 4 - Day 6

Thanks Blue for the comments

Training

Squats - 3 x 12 - 75kg
Incline Press - 3 x 12 - 50kg
WG Cable Rows - 3 x 12 - 45kg
Decline sit-ups - 2 x 10
X-trainer - 30mins - Level 2 - 161 cals 

Week 5 - Day 1

Training

Front squats - 4 x 8 - 67.5kg
Bench Press - 4 x 8 - 62.5kg
BB Row - 4 x 8 - 52.5kg
Face Pulls - 2 x 10 - 20kg
X-Trainer - 20mins - Level 2 - 10 mins - Level 3 - Cals 179

DC77


Last Night - Week 4 - Day 5

X-trainer - 30mins - Interval P12 - Cal 246

Saturday Weigh-in

Weight - 12st 7.5ibs (-2.5ibs this week, -8ibs overall)

Waist - 34.5ins - (0.5ins this week, -2.5ins overall)

Very happy with this weeks progress, upped the intensity on the cardio which seems to be working along with the targetted carbs

Great progress mate.... keep up the good work!!

Cheers Flanders - Im getting there slowly

Day 3 - Week 5 - Last Night 

Training

Deadlift - 5 x 5 - 97.5kg
Push Press - 5 x 5 - 50kg
Pulldowns - 5 x 5 - 50kg - Repeated by mistake - Doh!
Int/Ext Rotations - 2 x 10 - 3.75kg
X -Trainer - 20 mins - Level 2 - 10 mins - Level 3 - Total Cal - 184