DC77 - Shape Up 2012

 
Im on it - details to follow

Best of luck mate!

Good luck mate!

Good luck mate, interested to see what your goals are

Hello and welcome.
 
Goals are as follows
 
1. Complete the 12 weeks and post some finish photos up - This is about the 5th/6th one I have entered and I have only completed 2 so it would be good to get to the end.
2. Look like I actually train -  I could do with the holy grail really, drop some fat and add some muscle - I am hoping to do both with a little help from muscle memory. A 10 ins differential between chest and waist would be nice.
3. Rehab my knee - I tore my medial collateral ligament in my left knee just prior to Christmas and it needs rehabilitation to get back to training full bore.
4. Get back to boxing - did some boxing last year and really enjoyed it so hopefully once the leg is sorted get back to it
5. Be fit, healthy and strong - I have a 5 year old and a 19 month old so we have a big black X on our door we have that many colds and bugs floating about - need to build up my immune system up.
6. Cut the booze - Im quite partial to a beverage so I would like to cut the drinking down to 1 night a week
7. Bit of 'Me' - Busy with family and work and want to dedicate some time to training and looking after me for a change.
 
Some Stats
 
Height - 5ft 6ins
Weight - 12st 5ibs
Neck - 15.5ins
Chest - 43ins
Waist - 36.5ins
Arms - R - 15.25ins, L - 15.5ins
Thigh - R - 23 ins, L - 22.5ins
Calf - R - 15.5ins, L - 15.25ins
 
Plan for the first 4 weeks is some weights and tidy up the diet and sort my knee out so I can start some cardio etc.
 
Monday - Chest and Biceps
Wednesday - Back
Friday - Shoulders and Triceps
 
Knee rehab everyday
 
Days may differ but thats the basic split above. Diet will be cleaned up - increase protein, moderate carbs, healthy fats. Have a shed laod of protein, creatine etc so will throw them into the mix too.
 
I have a pretty good gym set up in my garage so will be training there.
 
First session is tonight!
 
 
 

Good luck with your goals mate.

Cheers fellas

1st workout

Chest & Biceps

Incline barbell press - 3 x 8 - 50kg
Decline barbell press - 3 x 8 - 60kg
Incline flyes - 2 x 8 - 12.5kg

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

Kept the volume pretty conservative as this is my first proper workout since October. Have to keep everything seated too with my knee. Rehab to start on my knee next week as it's still a bit painful.

Back tonight

Pulldowns - 3 x 8 - 40kg
Bench rows - 3 x 8 - 32.5kg
Cable rows - 3 x 8 40kg
DB shrugs - 3 x 8 - 15kg
Rear delts - 3 x 8 -2.5kg

Tried a light load and tried to feel back movements more, form was spot on.

Diet going well, maybe could actually eat a little more really.

No booze still, even watching the match!

Good going mate, yep keeping of the neck oil will definately help you get where you want to be.

Hoppy1975


Good going mate, yep keeping of the neck oil will definately help you get where you want to be.

Cheers mate, its not just the booze its all the crap you eat with it.
 
Dilema is do I have a drink tonight seeing its Friday!?!?!

Shoulders & Triceps

DB Shoulder Press - 3 x 8 - 15kg
Full range lateral raises - 2 x 8 - 5kg
Cable lat raises - 2 x 8 - 3.75kg

Dips - 2 x 8 - BW
Tricep bar extensions - 2 x 8 - bar +10kg
Rope pushdowns - 2 x 8 - 15kg

Back has been giving me some jib today, reckon it's because I'm like peg leg with my knee.

Diet going good, need to get a bit better organized.

Debating having a drink tonight, decisions decision!

another one I missed sorry bud!
 
DON'T HAVE A DRINK
 
I used to drink every night, not excessively just a couple, but I dropped it for about a planned month and ended up having 6 months t-total just because of the huge benefits I reaped, plus you end up not thinking about it
 
come the christmas period I had a solid couple of weeks drinking, including getting hammered, now I am back off and can go without for as long as I want
 
best of both worlds
 
tl;dr

DC77


Shoulders & Triceps

DB Shoulder Press - 3 x 8 - 15kg
Full range lateral raises - 2 x 8 - 5kg
Cable lat raises - 2 x 8 - 3.75kg

Dips - 2 x 8 - BW
Tricep bar extensions - 2 x 8 - bar +10kg
Rope pushdowns - 2 x 8 - 15kg

Back has been giving me some jib today, reckon it's because I'm like peg leg with my knee.

Diet going good, need to get a bit better organized.

Debating having a drink tonight, decisions decision!

dont it do it mate. try and leave out the drink... at least 2 weeks if you cant not have one all together

Depends what your going to drink maybe a couple of glasses of wine but if your going to get smashed really not worth it. good luck mate leave the drinking for special ocassions.

Cheers guys, well it's 10 o'clock and not a drop has passed my lips, I'm planning a 2 hour cheat window tomorrow night, will be having a large steak, a few chocs and few red wines!

Saturday weigh in

Weight 12st 7ibs - plus 2ibs

Waist 34.5inches - minus 2 inches

Happy with that, not bothered about the weight tbh, as long as my waist is going down!

Training has gone well this week, no cardio as my knee is still not right, rehab to start on knee next week. Had an idea about doing something on my little girls wii to add a bit of upper body cardio in will have a look at what games we have as we have a few fitness ones.

Diet has been good, need to get better organized with shakes and supplements etc. Going to bag up all my bits for the week ahead. Could do with drinking more water too.

Booze - last drink was Sunday night, plan to have a 2 hour cheat window tonight and have a few then

All in all a decent first week.

Incline barbell press - 3 x 8 - 52.5kg
Decline barbell press - 3 x 8 - 62.5kg
Incline flyes - 2 x 10 - 12.5kg

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

Cold in the gym tonight got wrapped up

Diet has been spot on today, upped the protein, will dip the carbs tomorrow on my rest day.

DC77


Cheers guys, well it's 10 o'clock and not a drop has passed my lips, I'm planning a 2 hour cheat window tomorrow night, will be having a large steak, a few chocs and few red wines!

 

Cheers jimrat

Tonight - Back

Pulldowns - 3 x 8 - 42.5kg
Bench rows - 3 x 8 - 35kg
Cable rows - 3 x 8 42.5kg
DB shrugs - 3 x 8 - 17.5kg
Rear delts - 3 x 8 - 4kg

Good going on dropping 2 inches...............wish I could do that while still adding weight.