Starting Again from week 3 - must lay off the vodka!

new image supplements


Take 2 stone off and we will see whats cooking, some good muscle hiding away under there..

That's about what I'm aiming for , sub 12stone should get me in reasonable nick  & ought to be do-able in 12 weeks or so.


Steady little 1 hour cardio session tonight - joy of Leg training tomorrow ! 

Lovely leg training today 

Leg Press 3 x 10 x 100k
Hack Squats 3 x 15 x 80k
Seated calf raise 3 x 15 x 50k
Standing Calf raise 3 x 15 x 50k
Leg curls / leg extension 3 supersets x 15 x 25

Nice lie in bed & Double session planned for tmoz 
Chest + Abs + 1 hour cardio

Decided to skip a double session , will save that for later if i hit a sticking point.

Decentish chest + abs session

Decline Bench working up to 130 x 6
Flat bench working up to 120 x 4
Incline Bench 80k x 3 sets of 6
Incline flyes 50lbs x 3 sets of 8

Ab medley - Crunches , Hanging leg raises , weighted sidebends repeat till knacked

Gonna practice some intervals on Concept 2 tmoz 

Control panels on both bloody concept 2's knacked & I hadn't got my watch on therefore the intervals went out the window.

So, did 15 mins rowing , 15 mins on stepper, 15 mins on bike & 30 mins on x trainer accompanied by CD1 of Ministry of Sound Running Trax 

Weighed in at 13st 8 , a nice steady 4lb down for week 1 

Shortish back session

5 mins rower warm up
Close grip pulldowns 3 x 7 x 70k
Single arm rows 3 x 10 x 35k
Kettlebell swings 3 x 1min 24k
Wide grip seated rows 3 x 10 x 70k

10 mins baking in sun shower to finish off 

Shoulders - biceps & a bit of cardio

Seated machine press 3 x 10 @ 70k , 1 x 8 @ 80
Machine laterals 4 x 10 x 25

EZ Preachers 3 x 10/9/8 @ 35k
Concentration curls 2 x 10 x 30lbs

30 mins x trainer

Considering switching to an upper / lower split from next week - Junior wants to start hitting the weights again to help with MMA

Legs tonight

Hack Squats 2 sets @85k x 15, 3m sets @105 x 12 /12/10
Leg Press 3 x 110k  x10
Seated calf raise 60k x 4 sets of 15
Standing Calf raise 3 x 50k x 15

10 mins sun shower 

Diet not brilliant today - vv busy at work 

Thursday - had a day off 

Diet not been good this week , too wrapped up in work & keep missing meals / snacks  during the day & ending up pigging at night 

Gotta get my ar$e in gear & knuckle down properly from next week

Friday - Upper Body weights
Incline bench worked up to 80k x 8
Close grip pulldowns 70k x 8
Seated Press Behind Neck 80k x 8
Wide grip seated rows 80k x 10
M/C laterals 2 x 10 x 30k
M/C Flyes 2 x Full Stack + 10k x 10
EZ Curls 35k x 10 x 2 
Overhead rope pulls 35k x 10 x 2
Bodyweight dips x 20

Saturday - Cardio
X Trainer 35 mins
Incline Treadmill 25 mins
Wave 15 mins
Bike 10 mins

Just over 750 cals according to HRM 

Missed a week due to 
a) bingeing on vodka & shots last sat night in Nottingham & taking 2 days to recover
b) Followed by man flu!

Back in the gym today , Chest, Bi's & Abs
Dumbell Bench Press - 90lbs x 3 x 6 (tried 100 but my left tricep was having none of it)
Flat Flyes 3 x 12 x 45lbs
Incline Press 3 x 10 x 55lbs

Seated Incline curls 30lbz x 10 , 35 x 9 , 40 x 8
EZ Preachers - 30k x 3 x 10

Crunches / twists supersets x 3

10 mins sun shower

good to be back 

donnyboy


Missed a week due to 
a) bingeing on vodka & shots last sat night in Nottingham & taking 2 days to recover
b) Followed by man flu!

Stay away from that evil vodka its just too nice, its the devil lol.

^^^^^ especially when there's a female hot to trot involved - lmao - probably do it all again next weekend 

Lol well if there is females involved then it was probably worth it, im kinda bored not going out drinking i just wanna go on a madden but im gonna save myself. I also have my hols on the 27th March so i wanna be in awesome shape for that.

Save yourself bud , you'll do well in this comp !

When you get to my decrepit age a good bit of skirt is well worth throwing it all away for lol!

Good little legs n cardio sesh this morning

Hack Squats 4 sets working up to 125k x 8
Seated Calf raises 4 x 55k x 15 - 20
Seated Ham Curls 4 x 50k x 15 - 20

15 mins on Stepper
25 mins X trainer 

Mon 25th - wiped out - made redundant this morning , session on the wine monday evening with an ex-colleauge lady friend 

Felt like cr*p Tuesday morning lol

Back in the gym Tuesday evening - Cardio 55 mins

Cardio session this morning (Wednesday) 75 mins

Back in this evening to do Back / Traps

Oh well , no excuses not to do am cardio for the foreseeable future lol

donnyboy


Mon 25th - wiped out - made redundant this morning , session on the wine monday evening with an ex-colleauge lady friend 

Felt like cr*p Tuesday morning lol

Back in the gym Tuesday evening - Cardio 55 mins

Cardio session this morning (Wednesday) 75 mins

Back in this evening to do Back / Traps

Oh well , no excuses not to do am cardio for the foreseeable future lol

 
Sorry to hear about your job - what do you do?
 
Like you said - take a positive from it and hammer the training.
 
Keep your pecker up.

You out of your hangover now bud? Hows it all going?

Lol - no hangover at the moment - probably will have tomorrow tho!

Cardio done this am 

60mins elliptical - 20 at 110bpm / 20 at 140 bpm / 20 coming back down to 110

15 mins stepper to finish off 

Back in later to work legs

I'm working on the 80:20 rule if i do the right stuff 80% of the time, I'll allow myself 20% of being naughty!!

Redundancy sucks, though look upon it as a chance to try something new!

Sat - Quick chest workout followed by an hours cardio
Bench Press 3 x 8 x 90k
Cable X overs 3 x 12 x 30
15 mins stepper
30 mins Incline treadmill
15 mins bike

Sun - Little bit of back + cardio
10 mins Concept 2
Bodyweight chins 3 x 8
Pulldowns behind neck x 3
Seated Rows x 3
35 mins X trainer

Jumped on the scales - 13 stone 7 , so only 5 lb down so far - not very good!!

Managed to stay off the booze all weekend tho

Bit of shoulder work today + cardio
Major re-vamp on the diet front required methinks!