SUC it! I'm done! Final pics P14

Nice lifting escpecially on the calf raises, hope you enjoy your cardio session later..........what cardio you doing?

Slight change of plan - couldn't be a**ed going to gym so did a simple bodyweight circuit followed by a nice soak in the bath
 
4 rounds of
Squats x 15
Pressups x 15
Lunges - 10 each side
Sledgehammer swings x 15
DB uppercuts x 15 each side
High knee run x 30
 
Eats not been brilliant today - will be more consistent when back to work
 
PWO - 2 scoops whey
Mid morning - 4 x boled eggs, dollop of Hellmans , 2 wraps
Lunch - 4 small slices rye bread spread with peanut butter , Udo's Beyond Greens (think I need to get some soups to mix this in)
Tea - Fish pie 
Supper - (yet to have ) Tin Tuna / veg / pitta bread

good luck mate. :)

Keep at it mate!

alright budy looking in great shape budy good luck with the SUC
53 eh  bloody welldone mate

Cheers Steven 
 
Trained Back & Abs today, followed by a shopping trip with the missus 
 
Trained on empty again sipping BCAA's throughout
Wide grip Pulldown
70k x 7, 65k x 8/8
Close Grip Pulldown
65k x 8, 70k x 7 / 6
T-Bar Row
70k x 3 x 8
Rack Pulls from the knee
120k x 2 x 8 - absolutely suck at these - damn glass lower back
 
Hanging knee raises / Incline Crunches / Plank x 2 Giant sets
25                             / 15                       / 90 seconds
 
2 scoops NRG whey in water PWO
 
Naughty pub lunch - 10 oz Gammon / Pineapple / 2 x fried eggs / small portion chips / Pint of Lager
 
Tea - Homemade chilli 
 
Supper - yet to decide lol
 
Got delivery of Maxiraw Mass Blitz today - gonna use this as a breakfast replacement 320 cals / 31g Protein ,  nice bonus of 6 Promax RTD's as well
 
Diet will improve next week !!!!!!!

nice session budy  . so what was the hardest the session or the shopping lol .love getting delivery,s like that

For a change the session was harder than shopping , got a load of meat at really good prices from a butchers in Lincoln - freezer stocked for the next few weeks 
 
 

donnyboy


For a change the session was harder than shopping , got a load of meat at really good prices from a butchers in Lincoln - freezer stocked for the next few weeks 

 ah nice one  so u realy went shopping for yourself lol welldone budy i know i wouldn,t get away with that one

Amazing boxers!

You're in bloody good nick mate, with some solid muscle there, no surprise with your lifts and diet though

Very inspirational with your age, I know so many 40 something's who give up as they're 'past it now' and it starts to give me little hope for the long game, then you get members such as yourself who refuse to feel like they're getting older and it's exactly how I want to be!

Good luck

Cheers Walkie, It would be oh so easy to give up and eat doughnuts but I don't see why age should be an excuse for being a fat blob! I've got a very sedentary job, sat on my a*e for 8 1/2 hours a day so I need the gym to keep in some sort of shape (good job I actually enjoy training)
 
Guy at my gym is still going strong at 74 , so I think I've got a few good years left 

Today's plan
Chest & Bi's @ 70% of weight used in Week 1 , higher rep range (10-12)
 
Incline DB Press
Target 3 sets , 50 lb d/b's
Incline Flye ,
3 x 30lb'ers
Weighted dips
2 x 30k
 
Straight bar curls
25k x 3
DB Curls
15k x 3
Narrow Grip EZ curls
8.75k each side x 2
 
Finish with some form of cardio (probably very steady due to DOMS in hamstrings lmao)

Have you always trained Chest/bi,s mate? Just wondering if theres much difference between that and Chest/tri,s and Back/bi,s.

Hiya Hoppy - Not really , never usually do much at all for Bi's - they seem to get enough from Back work normally, however I'm following a routine from the Gaspari Conditioning Guide for the shape up & that's the split in there.
 
Took a sneaky pic at they gym as everything was going swimmingly today - I either had a bad day on Day 1 or else I was just on fire today! (Excuse the crappy camera on my old Blackberry)
 
 
 

 
Chest - smashed all the targets set out a couple of posts up!
Incline DB Press
50lb'ers x 16 reps , 60lbs x 14 , 65 x 12
Incline Flyes
30lb'ers x 16 , 40 x 12, 45 x 11
Weighted Dips
30k x 12 , 45 k x 8 (jumped up as everything was going so well!)
 
Biceps - again blew targets out of the water!
Straight Bar Curls
25k x 15, 30k x 14, 35k x 12
DB Curls
17.5k x 12, 20k x 10, 22.5k x 8
Narrow Grip EZ Curls
10k each side x 14 reps, 15k e/s x 8 reps
 
Finished off with 20 mins steady in Ex Bike 
 
 

Superb going mate, hope I can get my dips up to that standard, always feels good going above and beyond any targets set, good stuff!

Hoppy1975


Superb going mate, hope I can get my dips up to that standard, always feels good going above and beyond any targets set, good stuff!

 
I'll be dipping with over 60k for a min of 8 reps by the end of this shape up  (Previous PB at 10k higher bodyweight)

nice work budy looking good in the pic

Looking solid and strong there! 

Thanks Steven 
 
Thanks for popping in Jim - I'd agree on the solid - just need to sort the glass back to get the strength back up!

Only a steady cardio session today - 48 mins on X Trainer = 500 cals zapped
 
Plan for tmoz based on 70% weights from last Quads session
Leg Extensions
3 x 12 - 14 - 40k
Squats
3 x 12 - 14 - 85k
DB Lunges
2 x 12 - 14 - 30k
Leg Press
2 x 12 - 14 - 85k
 
Hanging Leg Raise / Incline Crunches / Swiss Ball Crunches
20 mins cardio