Micky Harra's 2012 suc cut

You've some good size there, drop the BF and you should tighten up awesome!! Good luck dude, will keep an eye in here!

hope so mate.....cheers

not much time at the gym this morning as i had to get back for kids for school so..
chest   dumbell press. 3 sets of 10 at 24kg
            dumbell press incline. 3 sets of 8 at 24kg
 
             pec fly machine. 3 sets of 10 at 80kg
                                       3 sets of 8 at 100kg
20 mins cardio.
diet will be clean and strict today. keto all the way. 5th day now and stiill feeling sound. no real urges to cave into carbs and i aint had a drop of alcohol either..
might get back to gym tonight. see how it goes

well its been a few days so thought id pop in...
wight at the gym on tuesday was 15st 10lbs that was a loss of 4lb in the first week of the cut. wasnt to dissapointed at that as i can see change in the mirrow so im hoping im retaining muscle well.
just jumped on scales at the gym before and i was 15st 7lb so thats another 3lb in half the time it took me to loose 4 last week. (works been a lot more physical this week)
 
the diets still going good. was gonna wait 2 weeks but i had a cheat meal on sunday and alcohol. was straight back on it from monday but yestarday i droped a big one and i had 1 chocolate lime. sorry haha. anyway back on it solid again today.
 
gym today. 30 steady cardio(120 bpm)
 
traps    seated row 3 sets of 10 at 80kg
                               3 sets of 8 at 130kg
             reverse shugs on smiths machine. 3 sets of 10 at 60kg
             dumbell shrugs 3 sets of 12 at 30kg per hand
 
chest   cable xovers. 3 sets of 12 at 92kg
            bumbell incline press. 3 sets of 10 at 24kg    
           pec dec. 3 sets of 10 at 80kg and 1 set to fail 45kg                    

Keep your foot on the gas try not to slip those treats in, weight coming off nicely it will slow up so keep it strict.  How many weight sessions per week and cardio you doing.

titch84


Keep your foot on the gas try not to slip those treats in, weight coming off nicely it will slow up so keep it strict.  How many weight sessions per week and cardio you doing.

yer stupid little slip ups really for nothing...
i get to gym monday i do 30mins cardio and lifting.  then tuesday and wed straight after dayshift i only get half hour before wor lass goes to work so i just try and get some lifting in and leave cardio. then on thursday i get 30 mins cardio back in with lifting and same on a sat morning. this will pretty much be my routine throghout the shapeups..( wish it could be more) sometimes hard on dayshift week to get down before wor lass goes to work as she moans i dont see her for the full day haha. but night shift weeks depending on how hard my shift is ill try and get out of bed a bit earlyer and get to the gym.. any advice????

gym yesterday..
shoulders.... military dunbell press. 3x8 at 22kg with a burn set at 14kg then 10kg for the first set only.
side raises. 3x8 at 10kg with a burn set at 8kg for the first set only.
rear delts. 3x8 at 59kg with a burn set at 32kg for the first set only
front raises. 3x8 at 10kg with a burn set at 8kg for the first set only.
15mins cardio
 
gym today.
chest.     seated chest press.. 3x10 at 52kg, 3x6 at 73kg
               pec deck. 3x10 at 73kg, 3x6 at 100kg
               cable xovers. 3x8 at 50kg (per hand)
               bunbell press. 3x8 at 20kg
now for the bad stuff.... im strugling with this keto.. its not the sticking to the diet im ok with that its just i feel crap... i cant fit all my meals in, im bloated, and just having days where i dont feel like my meals at all cos i feel full up to the neck. maybe need a few days off im not sure. also thinking of adding some branflakes in morning cos even thow im taking phsylium husk it dont seem to be helping my bathroom visits very much... hope every one else is doing ok????

didnt get back to diet today as we didnt go shopping till this afternoon so ill be back at it  tomoro...
 gym today.
back. shoulder press    3 x 10 at 59kg
                                     3 x 6 at 73kg
          back extention machine 3 x 10 at 66kg
                                                3 x 6 at 80kg
          seated row machine      3 x 10 at 73kg
           
           lat pull down with cables   3 x 10 at 100kg
                                                     3 x 6 at 128kg
 
            seated row with cables    3 x 15 at 91kg
10 mins cardio on the tred mill. but i got home and done a 2 hour stint out on the fields with the dogs..

Good sessions bud, keep at it and get nailing that diet!

gym yesterday.
biceps.     bicep curl with t bar on the cable. 3 x 10 at 50kg
                                                                      3 x 6 at 68kg
                                                   two sets to fail at 27.5kg
                 
                 lat pull down 3 x 8 at 66kg
                                      3 x 4  at 93kg
                 dunbell curls 3 x 8 at 20gk + between each st i done ten skull crushers at 10kg just to get a bit tricep pump.
30 mins walk on the tred mill.
                      

so its over... and im getting theys pics uploaded before i look at anyone elses so as not depress my self further. haha.
in short i think i really underestimated how hard this would be. i couldn stick the keto for a full 12 weeks and i couldn get to the gym as much as i would have liked to. (also appolagies for the lack of entrys in the journal).. so the weight i lost in the first couple of weeks i put back on when i came off keto. upside is the last 3-4 weeks ive made a good effort with the keto and  in that time ive lost a stone and im now down to 15st give or take a few ounces. i think you can see the weight loss in my photos as i look and feel a lot flatter then i did. to be honest im not sure i want to loose anymore weight. (the girlfriend agrees with this. ha.) hopefully i can work on what ive done and continue to improve and maybe even gane some  muscle with some slight bulking tweeks to the keto diet.
few things ive learned on the journey.
1. dont underestimate how much hard work is requierd for sumic like this.
2. my lass is sh£t at taking photos almost to the point u wanna break the dont hit women rule.
3. im not much of a blogger.
4. i like wearing false tan a fair bit more than a man probably should.
pics to fololw

pics not showing for me bud?

should be it now walkie. sorry there not really in order
 

pics up!!
 
looking quality mate, much less BF and you look bigger for it!
 
had to LOL @ this: 
3. im not much of a blogger. 

 
really??

You,ve defo leaned out skid, you,re shoulders have come on solid too, bring your chest up to the rest of you,re body and you,ll look the nuts as you,ve got a solid back.

cheers lads. hopefully its only gonna get better from now with this being my first real attempt at making a change i only wanna move forward now hopefully i can and try and brush up on my journal entrys to keep you informed..