Rzoro hopes he doesn't SUC at this - FINAL PICS now added *phew*

  Ok this is my first shape up.  Was a bit hesitant but seeing as so many are doing it, its got me a bit hyped so im gonna go for it.  I'll put the pics up before the deadline but i thought i'd post for now to get my name in there.
 
Bit about me: Been doing gym on and off for a couple of years but have never taken it that seriously.  But from last year i starte focussing a bit more on my diet but not too much and then christmas came along and i pigged a bit but im still in ok shape.  Thought i'd use this SUC to see what i can achieve in 12 week.  Looking to cut and see how good i can get my abs to look while retaining as much muscle as i can.
 
Not sure of my stats apart from the fact i'm 5'10" and weigh 88 kilos. 
Should have pics posted in a few hours.

Good luck roz

Urgh the moment ive dreaded, the uploading pictures bit.  Oh well i guess this will inspire me a bit.
 
 
 
 

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And more.

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Final 2.

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good starting base mate, not bad at all

dont forget a pic with the date in it bud

good stuff to build on there mate good look.

Oh thanks mate i totally forgot.  I'll upload that one as well.

Hope this is good enough.  My camera phone was struggling for balance lol.

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nah, won't do mate, try again.
 
nah its fine

*phew* thank god for that.    Thanks for the reminder mate.

Just read the rules so i should point out that i won't be using any assistance in my training outside of protein, vitargo and bcaa's.  With the time i go to the gym i also train by myself.
 
 

Good luck mate, i,m sure you,ll get where you want to be!

Good luck fella, could look decent after this!

ok i mainly train in the mornings because virgin gyms are just heaving in the evenings.  In the mornings its nice and empty.
 
Trained back yesterday and normally one or two warmup sets and and then 3 sets at 10, 8 and 6 reps.
 
wide grip chins 0kg x 10reps, 4kg x 8, 6 x6reps
bent over barbell rows(underhand grip) 75x10, 80x8, 85x6
dumbbell rows 34x10, 36x8, 38x6
wide grip seated row 50x10, 52.5x8, 55x6
barbell pullovers 25x10,30x8, 35x6
 
Was pretty knackered after the workout and then did 25 mins cardio on the crosstrainer.

ok this is how my day has been so far
 
5.00 - breakfast 2 weetabix, 25g whey with semi skimmed milk
6.30 - train
chest workout
incline DB press 34kg x 10, 36kg x8, 38kg x6
cable crossovers 12.5kg x10, 15kg x8, 17.5kg x6
bench press 80 x 10, 85 x8, 90 x 6
weighted dips 5kg x 10, 7kg x 8, 10kg x6
cardio (cross trainer) 25 minutes
 
8.00 pwo 40g whey, 10g bcaa, 25g vitargo
10.30 john west light lunch tuna snack, apple
13.30 100g chicken breast with mix veg
16.30 mackerel with savoury rice and mix veg
 
I'll be having dinner at 19.30 - 20.00 and that will be me for the night

Ok yesterday was legs day.  Gonna really go for it on legs over the next 12 weeks.  So my workout was(not including warm up sets):
 
squats 80kg x 10, 90 x 10, 95x8, 100x6(legs were wobbling like f**k by the end of it.
leg extension 75kg x 10, 85x8, 90x6
leg curls 40kg x 10, 45x10, 50x6
stiff leg deadlift 90x10, 100x8, 105x6
adductors 70x10, 75x10, 80x7
abductors 75kg x 10, 80x10, 85x10
standing calf raise(using smith machine) 100x10, 110x10, 120x10
 
Legs were totally shattered at the end and felt too wobbly for cardio.

Forgot to mention as i was too knackered for cardio straight after my legs workout, i just went at lunchtime and did 30 mins walking on the treadmill.  Speed 6km with 10% incline.

Some good sessions there mate, keep at it!