NONAME'S JOURNAL... ## Weight loss time!!! ##

Monday 7th June
   
 
This evening i worked my chest. 


Flat Dumbell Bench Press                    
   
15 reps with 24kg (warm up)            
7 reps with 50kg 
6 reps with 50kg  
5 reps with 50kg  
5 reps with 50kg  
10 reps with 44kg    
9 reps with 44kg  
  
 
Flat Bench Dumbell Flyes
 
10 reps with 27.5kg 
10 reps with 27.5kg  
8 reps with 27.5kg  
   
  
 
 

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

 Tuesday 8th June  
  
 
This morning i did 45 minutes cardio on the exercise bike.  
   
This evening i worked my back.
 
 
Wide Grip Chins 
  
9 reps
9 reps
8 reps
7 reps
6 reps
 
 
Finished off with 45 minutes cardio on the exercise bike. 
  
  
  
 

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Wednesday 9th June 
  
  
 
This morning i did 45 minutes cardio on the exercise bike.
 
This evening i worked my shoulders.
 
 
Military Press
 
20 reps with 20kg (warm up)
20 reps with 20kg (warm up)
9 reps with 60kg
10 reps with 60kg
9 reps with 60kg 
6 reps with 65kg 
5 reps with 65kg
3 reps with 70kg 
3 reps with 70kg
 
  

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Thursday 10th June 
   
  
This morning i did 45 minutes cardio on the exercise bike.
  
 
This evening i did 6 rounds on the heavy bag (3 minute rounds with 1 minute rest intervals)....
 
...followed by 45 minutes cardio on the exercise bike.   
    
   

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Friday 11th June 
   
  
This morning i did 45 minutes cardio on the exercise bike.
  
 
This evening i did 6 rounds on the heavy bag (3 minute rounds with 1 minute rest intervals).... 
 
 
 

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Saturday 12th June
 
 
This morning i did 45 minutes cardio on the exercise bike.
 
 
 
Weight is starting to come back down steadily now
 
 

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Monday 14th June
   
 
This evening i worked my chest. 


Flat Dumbell Bench Press                     
    
20 reps with 24kg (warm up)            
7 reps with 50kg  
5 reps with 50kg   
4 reps with 50kg   
4 reps with 50kg   
3 reps with 50kg     
8 reps with 44kg  
7 reps with 44kg
5 resp with 44kg   
 
 
Triceps felt weak quite quickly tonight.
 
Started my dumbell flyes after the pressing but right shoulder was feeling it a bit too much, slightly sharp pain, so decided stop there.
 
 
 

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Tuesday 15th June 
  
  
 
This morning i did 45 minutes cardio on the exercise bike.
 
This evening i worked my shoulders.
 
 
Military Press 
  
15 reps with 20kg (warm up) 
15 reps with 20kg (warm up) 
10 reps with 60kg
10 reps with 60kg 
8 reps with 65kg 
6 reps with 65kg  
3 reps with 70kg 
3 reps with 70kg 
4 reps with 60kg
 
 
  
  

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Wednesday 16th June  
  
 
This morning i did 45 minutes cardio on the exercise bike.  
  
 
This evening i worked my back.
 
 
Wide Grip Chins  
   
10 reps 
10 reps 
9 reps 
8 reps 
8 reps 
  
  
Just a short workout tonight due to a lack of time. Improvement on last week though.
 
 
 

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Thursday 17th June  
    
   
 
This evening i did 6 rounds on the heavy bag (3 minute rounds with 1 minute rest intervals)....
 
...followed by 45 minutes cardio on the exercise bike.    
     
   

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

noname

AWG

you only seem to do cardio and chest these days noname, what happend to you

Lol, tell me about it!
 
My overall plan was hit the weight loss hard from the start of this year, then once i'm happy i would lean bulk.
 
I had 3 good months from Jan to March, then had a weeks holiday ....which extended to 6! lol ....and have only just got my arse back into gear with diet and training.
 
 
I want to lose about 2 stone before i really focus proper on the weight training again.

ah fair enough then mate, as long as your getting back into it

what do you look like now? in comparison to your AV?

End of Cycle Review+Pictures

*Plyoathlete Crew*
*Muay Thai Crew*

Friday 18th June 
   
  
This morning i did 45 minutes cardio on the exercise bike.
  
 
This evening i did 6 rounds on the heavy bag (3 minute rounds with 1 minute rest intervals).... 
 
...followed by 45 minutes cardio on the exercise bike.
 
 
 

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

AWG

ah fair enough then mate, as long as your getting back into it

what do you look like now? in comparison to your AV?

Yeah definitely getting back into it, but motivation still is'nt so strong so i have to push myself more at the moment. It's enjoyable whilst i'm training ....it's just the getting started that's a b!tch! lol
 
 
Well, i can safely say i'm a fair way from that pic :-( .....i guess i've still got the hint of that pic, but muscle mass is a little less and definition nowhere near the same.
 
 
 

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Monday 21st June
   
This morning i did 45 minutes cardio on the exercise bike.
 
This evening i worked my chest. 


Flat Dumbell Bench Press                     
    
20 reps with 24kg (warm up)             
6 reps with 50kg  
 
Flat Barbell Bench Press
 
9 reps with 100kg
1 rep with 120kg
Failed attempt with 130kg
27 reps with 60kg
 
 
 
Did'nt feel the best tonight, especially my shoulders.
 
Going to have a rest from the weights for this week and hit the cardio more instead.
 
 
 

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Tuesday 22nd June 
   
  
This morning i did 45 minutes cardio on the exercise bike.
  
 
This evening i did 8 rounds on the heavy bag (3 minute rounds with 1 minute rest intervals).... 
 
...followed by 45 minutes cardio on the exercise bike. 
  
  
 
Good cardio sessions today. Looking forward to the rest of the week!
 

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Wednesday 23rd June 
   
  
This morning i did 45 minutes cardio on the exercise bike.
  
 
This evening i did 8 rounds on the heavy bag (3 minute rounds with 1 minute rest intervals).... 
 
...followed by 45 minutes cardio on the exercise bike.  
   
   
 
Another good session today!

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Thursday 24th June 
   
  
This morning i did 45 minutes cardio on the exercise bike.
  
 
This evening i did 8 rounds on the heavy bag (3 minute rounds with 1 minute rest intervals).... 
 
...followed by 45 minutes cardio on the exercise bike.   
    
    

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Nice training - simple and effective.

Might be worth adding some rotator cuff work for the shoulder - I started with some niggles which ended up with me not being able to train and having physio.

Physio was very good and adviced on the following:-

1. Ice the area every night to reduce inflammation.
2. Once inflammation is controlled - start RC work.
3. Prioritise pulling exercises over pushing and try and equalise the weight used.

Anyhow good luck with the training

Friday 25th June
 
 
This morning i did 45 minutes cardio on the exercise bike.
 
 
 
Finished training for the week and was totally wiped out after..... 
 
Me and a mate had a little jokey bet on who would weigh the least at the end of the week. I was mega determined to be the one, and went on to drop 12lbs in 4 days! Was a little extreme and far from healthy, but satisfying at the end of it.
 
 
 

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

DC77

Nice training - simple and effective.

Might be worth adding some rotator cuff work for the shoulder - I started with some niggles which ended up with me not being able to train and having physio.

Physio was very good and adviced on the following:-

1. Ice the area every night to reduce inflammation.
2. Once inflammation is controlled - start RC work.
3. Prioritise pulling exercises over pushing and try and equalise the weight used.

Anyhow good luck with the training

Thanks for the feedback. I've pretty much always kept training simple. Never felt any need to get over complicated with it all. The principles of training are simple anyway.... it's the sticking it out for the long term that's the harder part.
 
 
I'm just going to ease back on the weights a little for now. Want to push the cardio side for a little bit to help with the fat loss.
 
 
 

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Monday 28th June
 
 
This evening i did 6 rounds on the heavy bag (3 minute rounds with 1 minute rest intervals)
 
Followed by....
 
Press Ups
 
40 reps
40 reps
 
 
Sit Ups
 
40 reps
40 reps
 
 

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Friday 2nd July 
  
 
This evening i did 6 rounds on the heavy bag (3 minute rounds with 1 minute rest intervals)
 
Followed by....
 
Press Ups 
 
50 reps
 
 
 
This week i've had a change of shift pattern at work, so basically thrown me out a bit.
 
 

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Monday 5th July 
  
 
This afternoon i worked my chest and finished off with some cardio.
 
 
 
Flat Barbell Bench Press
 
20 reps with 80kg
9 reps with 100kg
1 rep with 125kg
14 reps with 80kg
 
 
Followed by...  6 rounds on the heavy bag (3 minute rounds with 1 minute rest intervals) 
 
 
 

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Tuesday 6th July
 
 
This evening i did 20 minutes on the cross trainer...
 
...immediately followed with 25 minutes on the exercise bike.
 
 

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Thursday 8th July
 
 
This evening i did 45 minutes cardio on the exercise bike.
 
 
Over the last few days i've also been doing sets of press ups during the day.
 
 
 

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Monday 19th July
 
 
Due to work commitments my training has taken a bit of a knock the last week or two. Although, i have been getting in sets of press ups as and when to keep ticking over a little.
 
 
Last Tuesday i did 1000 press ups during the day.
 
Today i topped that and did 1500 press ups during the day .....and in this heat i damn well felt it!
 
 
Next week i should be back into a routine again ...with cardio still the focus for now.
 
 
 

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg