DC77 - Shape Up 2012

Cheers hoppy, just a bit of levelling off after not training for a while, have too see what tomorrows weighing brings!

Shoulders & Triceps

DB Shoulder Press - 3 x 8 - 17.5kg
Full range lateral raises - 2 x 8 - 7kg
Cable lat raises - 2 x 8 - 4.25kg

Dips - 2 x 10 - BW
Tricep bar extensions - 2 x 8 - bar +12.5kg
Rope pushdowns - 2 x 8 - 17.5kg

In and out quite quickly tonight

Saturday weigh in

Weight 12st 4.25ibs - minus 2.75ibs overall minus .75ibs

Waist 34 inches - minus 2.5 inches

Scales we're going all over the gaff this morning ranging from 12 st 2ibs to 12st 7ibs, I think there must be a bit of deflection in the bathroom floor. As last week weight is pretty irrelevant, as long as the waist is going down.

Training has gone to schedule but the lack of card due to the knee is gong to start to impact soon. Need to get on the knee rehab next week and try some gentle cycling too.

Diet has been spot on, have been alternating higher cal, higher carb on training days and lower cals, carbs on non training days. Still Need to sort out some supplements like creatine etc

Booze - last proper drink was last Saturday but I did sneak a jd on Sunday night and Wednesday so need to cut that out. Was probably a double each night!

Looking forward to my cheat tonight, just been to asda to stock up :)

Incline barbell press - 3 x 8 - 55kg
Decline barbell press - 3 x 8 - 65kg
Incline flyes - 2 x 12 - 12.5kg

DB curls - 2 x 10 -12.5kg
Conc curls - 2 x max - 10kg repeat
Hammer curls - 2 x 10 - 10kg


Horrible workout, struggled from the off. Missed 2 meals today, not much fluids and had a crap nights sleep. Early night tonight!

Tonight - Back

Pulldowns - 3 x 8 - 45kg
Bench rows - 3 x 8 - 37.5kg
Cable rows - 3 x 8 45kg
DB shrugs - 3 x 8 - 20kg
Rear delts - 3 x 8 - 5kg

First session in since Monday, spent Monday night with my head in the toilet with a stomach bug. Had a pretty slack week, ate a bit of rubbish too and had a few beverages to cheer myself up so it's back on the horse next week! Be interesting to see if any damage has been done on my weigh in tomorrow.

Shoulders & Triceps

DB Shoulder Press - 3 x 8 - 20kg
Full range lateral raises - 2 x 10 - 7kg
Cable lat raises - 2 x 8 - 5kg

Dips - 2 x 12 - BW
Tricep bar extensions - 2 x 8 - bar +15kg
Rope pushdowns - 2 x 8 - 20kg

Playing catch up from missing a few sessions this week due to my tummy bug.

Weight this morning was 12st 1ib and waist was 34 inches so no real harm done either need to get back to diet etc next week.

Incline barbell press - 3 x 8 - 57.5kg
Decline barbell press - 3 x 8 - 67.5kg
Incline flyes - 2 x 8 - 15kg

DB curls - 2 x 8 -15kg
Conc curls - 2 x max - 10kg repeat
Hammer curls - 2 x 12 - 10kg

Lots better than last week!

Tonight - Back

Pulldowns - 3 x 8 - 47.5kg
Bench rows - 3 x 8 - 40kg
Cable rows - 3 x 8 47.5kg
DB shrugs - 3 x 8 - 22.5kg
Rear delts - 3 x 8 - 7kg

Baltic in the gym tonight!

Decided to update the stats seeing we are coming to the end of Week 4, plus a quick update photo too


Height - 5ft 6ins - same!
Weight - 12st 2ibs lost 3ibs
Neck - 15.75 ins up .25 ins
Chest - 43.75ins up .75 ins
Waist - 34 ins lost 2.5 INS
Arms - R - 15.5 ins L - 15.75 ins up.25 ins
Thigh - R - 23 ins, L - 22.5ins same
Calf - R - 15.5ins, L - 15.25ins same

Computer is playing up so photo to follow, quite happy things I wanted up are up things I wanted down are down. Legs are still an issue with my knee but tbh once I have no problems with thighs and calves and put muscle on easy there.

Glad your back on track mate after your stomach bug........................well done on the weight loss but especially on the 2.5 inches off the waist, thats fooking good going, keep your diet in check and come 8 weeks you,ll have made some serious progress.

Cheers mate, Im pretty happy with the first four weeks.


Shoulders & Triceps

DB Shoulder Press - 3 x 8 - 22.5kg
Full range lateral raises - 2 x 12 - 7kg
Cable lat raises - 2 x 8 - 5.5kg

Dips - 2 x 8 - BW + 5kg
Tricep bar extensions - 2 x 8 - bar +17.5kg
Rope pushdowns - 2 x 8 - 22.5kg

Trained today as the mrs was in work last night so in with the kids, had a few drinks last night and a bit of junk too.

Incline flyes - 2 x 10 - 15kg
Decline barbell press - 3 x 8 - 70kg
Incline barbell press - 1 x 8, 8, 6 - 60kg repeat

Conc curls - 2 x 10 - 10kg
DB curls - 2 x 10 -15kg
Hammer curls - 2 x 8 - 12.5kg

Mixed the order of exercises for a change. Plan is to pre-exhaust for the next 4 weeks and mix it up again then.

Didn't have a great weekend diet and booze wise.

Been looking into carb back loading, looks interesting at first glance.

Cut out that booze bud its just empty calories...............funny you should mention carb backloading as i,m just doing some reading on it myself.

Yes mate, totally agree, the booze is my Achilles heel, just get the Friday feeling trouble is it lasts till Sunday.

Back tonight
Cable rows - 3 x 8 - 50 kg, 1 x 8 - 50kg mucked up weight
Pulldowns - 3 x 8 - 50 kg,
Bench rows - 3 x 8 - 42.5kg
DB shrugs - 3 x 8 - 25kg
Rear delts - 3 x 8 - 10kg

Need to keep an eye on form as the weights increase.

Thought i'd come and support a fellow red.  Yeah cutting out the booze is hard.  Ive cut it out for the most part at the moment but i may have a couple during the manc game on saturday.  You're doing well though mate so keep going and you'll see some great results come the end.

Nice one mate, good luck for the match and enjoy those beers!

Tonight

Cable lat raise - 2 x 8 - 6kg
FR lat raise - 2 x 8 - 10kg
DB shoulder press - 3 x 8 - 25kg

Rope pulldowns - 1 x 8/5 - 25kg
Tricep bar - 1 x 6/5 - bar +20kg
Dips 1 x 12/9 - bw

Struggled a bit tonight, wasn't really up for it tonight, shoulders was ok but triceps we're gone by the time I got there, maybe something to do with shoulder press being last, don't know!

Weighed in this morning, lost half a pound and about a quarter of an inch of the waist, slow progress but steady!

Incline flyes - 2 x 12 - 15kg
Decline barbell press - 3 x 8 - 72.5kg
Incline barbell press - 3 x 8 - 60kg

Conc curls - 2 x 12 - 10kg
DB curls - 2 x 12 -15kg
Hammer curls - 2 x 10 - 12.5kg


Getting hard now, increments have slowed a bit, find I'm pushing for more reps than weight.

Another slack weekend food and booze wise think I need a session in rehab!

Back tonight

Cable rows - 3 x 8 - 52.5kg
Pulldowns - 3 x 8 - 52.5kg,
Bench rows - 3 x 8 - 45kg
Bb shrugs - 3 x 8 - 52.5kg
Rear delts - 3 x 10 - 10kg

Started the carb backloading, need to get used to it as feeling it during the day without the carbs!

Lost my way a little bit over the past few days with work and family stuff!

Back in tonight

Decline bench press

12 - 70kg
10 - 72.5kg
8 - 75kg
6 - 77.5kg
12 - 70kg

OHP

12 - 35kg
10 - 37.5kg
8 - 40kg
6 - 42.5kg
12 - 35kg

Was supposed to do dips but triceps were battered so just did the above.

Cable row

12 - 45kg
10 - 50kg
8 - 50kg
6 - 52.5kg
12 - 40kg

Pulldowns

12 - 45kg
10 - 50kg
8 - 50kg
6 - 52.5kg
12 - 40kg

Job done!

Good sessions there bud!.....hows the diet side of things going?