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

Thursday 18th February
 
 
This morning i did 45 minutes cardio on the exercise bike....
 
...this evening i did a further 60 minutes cardio on the exercise bike.
 
 
 

My Journal ...shape up time!

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

Friday 19th February  
   
 
This morning i did 45 minutes cardio on the exercise bike.
 
This evening i did 60 minutes cardio on the exercise bike..... 
 
...followed by 15 minutes on the heavy bag.
 
 
 

My Journal ...shape up time!

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

Saturday 20th February
 
 
Weekly Weigh-In  

03/01/10 - 14st 10lbs (93.4kg) - Waist 40"
03/01/10 - 15st 0.5lbs (95.5kg) - Weighed just before bed.... and my heaviest weight ever!
08/01/10 - 14st 5.5lbs (91.4kg)
10/01/10 - 14st 9lbs (93kg)
16/01/10 - 14st 4lbs (90.7kg) 
22/01/10 - 14st 3lbs (90.3kg) - Weighed in a day early
30/01/10 - 14st 0.5lbs (89.1kg) - Waist 38.5"  
06/02/10 - 13st 13lbs (88.5kg) 
13/02/10 - 13st 11lbs (87.5kg)    
20/02/10 - 13st 9lbs (86.6kg)
 
 
 
Still a nice steady loss of 2lbs over the week. Considering my weekends include junk food and alcohol, plus i missed a night of training during the week.
 
It won't be too long before i need to clamp down on the weekend diet as my weight loss slows. Although for now it's working for me as it is.
 
 
 
 

My Journal ...shape up time!

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

Should have entered the shape-up comp with progress like that NN!  Good work!

www.fingerpistol.co.uk

1ManRiot

Should have entered the shape-up comp with progress like that NN!  Good work!

Forgot all about that... in fact had'nt even realised it was on again!
 
To be fair though, i probably still would'nt have due to the fact i'm not putting 100% into my goal, otherwise i'd tighten up over the weekends and not have random off days in the week.
 
At the moment i'm just keeping a nice balance between progressing towards my goal and having a satisfying social life.
 

 

My Journal ...shape up time!

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

Monday 22nd February  
  

This evening i worked my chest.


Flat Barbell Bench Press 

20 reps with 60kg (warm up)                 
9 reps with 100kg  
7 reps with 100kg
5 reps with 105kg           
3 reps with 105kg            
 
 
Finished off with 45 minutes cardio on the exercise bike.
 
 
 
After my first working set i felt a 'not so nice' twinge in my neck..... but 'cleverly' i carried on, which then made it worse. At that point i called it a day as the left side of my neck had gone quite sore and stiff ....and still is!
 
I think it was due to maybe not warming up enough and training in a very cold garage.
 
 
 
 

My Journal ...shape up time!

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

Tuesday 23rd February  
   
 
This morning i did 60 minutes cardio on the exercise bike.
 
This evening i did another 60 minutes cardio on the exercise bike..... 
 
...followed by 6 rounds on the heavy bag  (3 minute rounds with 1 minute rest intervals).
  
  
 
Not doing any more weights till next week. Neck is still sore from yesterday plus i fancy more of a focus on cardio this week.
 
 
 

My Journal ...shape up time!

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

Wednesday 24th February 
      
 
This evening i did 90 minutes on the exercise bike....
 
 
...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

noname

At the moment i'm just keeping a nice balance between progressing towards my goal and having a satisfying social life.

= WIN

www.fingerpistol.co.uk

Thursday 25th February
 
 
This morning i did 60 minutes cardio on the exercise bike.
 
This evening i did a further 60 minutes cardio on the exercise bike...
 
...followed by 8 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

Friday 26th February
 
 
This morning i did 30 minutes cardio on the exercise bike.
 
This evening i did 45 minutes cardio on the exercise bike...
 
...followed by 8 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

Thats some serious time on the bike your doing, fair play.

What do you do to get through it, ipod?? Dvd??

My Journal 

OFFICIAL CHEAPUKSUPPLEMENTS.COM REPRESENTATIVE

 

shane278

Thats some serious time on the bike your doing, fair play.

What do you do to get through it, ipod?? Dvd??

Yeah, tell me about it!!! lol
 
In one 24 hour period i'd clocked up 3 1/2 hours on the bike... plus some time on the heavy bag. To be fair though, i probably went a little overboard with it this week, but seen as i did nearly no weight training i just felt i needed to make up for it and hammer the cardio.
 
 
I used to use an ipod, but don't bother at the moment.
 
 
 

My Journal ...shape up time!

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

Saturday 27th February
 
 
Weekly Weigh-In  

03/01/10 - 14st 10lbs (93.4kg) - Waist 40"
03/01/10 - 15st 0.5lbs (95.5kg) - Weighed just before bed.... and my heaviest weight ever!
08/01/10 - 14st 5.5lbs (91.4kg)
10/01/10 - 14st 9lbs (93kg)
16/01/10 - 14st 4lbs (90.7kg) 
22/01/10 - 14st 3lbs (90.3kg) - Weighed in a day early
30/01/10 - 14st 0.5lbs (89.1kg) - Waist 38.5"  
06/02/10 - 13st 13lbs (88.5kg) 
13/02/10 - 13st 11lbs (87.5kg)    
20/02/10 - 13st 9lbs (86.6kg) 
27/02/10 - 13st 6.5lbs (85.5kg)
  
 
Real pleased with this weeks weight loss.... although i worked damn hard for it with all the cardio! Just felt i had to though seen as my weight training was cut short this week, plus Monday night involved junk food and beer.
 
 
 
 
 

My Journal ...shape up time!

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

Good steady weight loss there mate.
 
Whats your diet like? 

Before and after cutting pics

Brittas's Journal

Your avatar pic is amazing mate, Can't wait till i look in the mirror and see that **** looking back.Job well done! 

file:///C:/Documents%20and%20Settings/Sfx/My%20Documents/Downloads/fire.gif

brittas

Good steady weight loss there mate.
 
Whats your diet like? 

Cheers. I'm pleased with progress so far.
 
My diet is not quite the average plan you'd see in the diet section, but it's suits me and works for me.
 
Breakfast
 
Bowl of Bran Flakes with skimmed milk
 
 
Throughout the day
 
Approx 500g Tuna mixed with 300g light coleslaw...
eaten with a few Rivita Crackerbreads
 
 
Approx mid-day
 
One banana
 
 
Post workout
 
Protein shake
 
 
 
All this gives me approx... 1700 Kcals....190g Protein.....150g Carbs.....35g Fat
 
 
This plan is all approx, and it's only followed Monday to Friday. On the weekends i eat what i like ....for now.
 
 
 

My Journal ...shape up time!

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

ianFindlater

Your avatar pic is amazing mate, Can't wait till i look in the mirror and see that **** looking back.Job well done! 

Thanks very much. Although, i have to confess that the picture is'nt up to date. It was approx 2 and a half years ago .....although i will be back there again soon.
 
 
 

My Journal ...shape up time!

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

Monday 1st March
 
 
This evening i worked my chest. 


Flat Dumbell Bench Press                  
            
10 reps with 44kg                         
10 reps with 44kg  
8 reps with 44kg      
8 reps with 44kg
7 reps with 44kg
6 reps with 44kg
4 reps with 44kg
4 reps with 44kg   
 
Flat Dumbell Flyes
 
10 reps with 24kg
10 reps with 24kg  
10 reps with 24kg        
   
 
Finished off with 30 minutes on the exercise bike.
 
 
 
Dropped the barbell work for tonight. Got possibly my best on the dumbells, so pleased with that.
 
 
 

My Journal ...shape up time!

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

Tuesday 2nd March
 
 
This morning i did 30 minutes cardio on the exercise bike.
 
This evening i worked my legs and back.
 
 
Squats
 
10 reps with 60kg (warm up)
12 reps with 100kg
10 reps with 105kg
6 reps with 105kg
10 reps with 105kg
6 reps with 110kg
 
 
Wide Grip Chins
 
10 reps
10 reps
9 reps
8 reps
7 reps
 
 
Finished off with 60 minutes cardio on the exercise bike.
 
 
 
Had a little lapse in concentration on the 3rd working set of squats, but other than that it was a fairly pleasing workout overall.
 
 
 

My Journal ...shape up time!

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

Wednesday 3rd March
 
 
This morning i did 60 minutes cardio on the exercise bike.
 
This evening i did a further 60 minutes cardio on the exercise bike.
 
 
 
Off out tonight for a meal and drinks .....be interesting to see how it affects my weigh-in on Saturday lol
 
 
 

My Journal ...shape up time!

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

Thursday 4th March
 
 
This morning i did 45 minutes on the exercise bike.
 
 
This evening i did 60 minutes on the exercise bike.... followed by 10 rounds on the heavy bag (3 minute rounds with 1 minute intervals).
 
 
 

My Journal ...shape up time!

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

Friday 5th March
 
 
This morning i did 60 minutes on the exercise bike.
 
 
This evening i did 60 minutes on the exercise bike.... followed by 10 rounds on the heavy bag (3 minute rounds with 1 minute intervals). 
  
 

My Journal ...shape up time!

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

Saturday 6th March
  
 
Weekly Weigh-In  

03/01/10 - 14st 10lbs (93.4kg) - Waist 40"
03/01/10 - 15st 0.5lbs (95.5kg) - Weighed just before bed.... and my heaviest weight ever!
08/01/10 - 14st 5.5lbs (91.4kg)
10/01/10 - 14st 9lbs (93kg)
16/01/10 - 14st 4lbs (90.7kg) 
22/01/10 - 14st 3lbs (90.3kg) - Weighed in a day early
30/01/10 - 14st 0.5lbs (89.1kg) - Waist 38.5"  
06/02/10 - 13st 13lbs (88.5kg) 
13/02/10 - 13st 11lbs (87.5kg)    
20/02/10 - 13st 9lbs (86.6kg) 
27/02/10 - 13st 6.5lbs (85.5kg) 
06/03/10 - 13st 5lbs (84.8kg) - Waist 37.5"
 
 
 
I'm very pleased with todays weigh in.
 
I really did'nt expect to lose any weight this week due to a heavy weekend last week of junk food and beer, plus having a meal out mid week which also included beer and junk. Although i've really been pushing it hard with the training, and it's truly paid off for me
 
 
 

My Journal ...shape up time!

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

Monday 8th March
 
 
This evening i worked my chest. 


Flat Dumbell Bench Press                  
 
10 reps with 24kg (warm up)           
11 reps with 44kg                         
10 reps with 44kg   
10 reps with 44kg      
8 reps with 44kg 
8 reps with 44kg
6 reps with 44kg
4 reps with 44kg
4 reps with 44kg    
 

Flat Dumbell Flyes
12 reps with 24kg 
10 reps with 24kg
10 reps with 24kg   
8 reps with 24kg        
   
 
Finished off with 30 minutes on the exercise bike. 
  
  
 
Pleased with tonights session. A steady improvement on last weeks.
 
 

My Journal ...shape up time!

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

Tuesday 9th March
 
 
This morning i did 60 minutes cardio on the exercise bike.
 
 
This evening i did 60 minutes on the exercise bike.... followed by 12 rounds on the heavy bag (3 minute rounds with 1 minute intervals) ....followed by 10 minutes on the cross trainer.  
  
 

My Journal ...shape up time!

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

Wednesday 10th March
 
 
This morning i did 60 minutes cardio on the exercise bike.
 
 
This evening i did 60 minutes on the exercise bike.... followed by 12 rounds on the heavy bag (3 minute rounds with 1 minute intervals).
 
 
 
 

My Journal ...shape up time!

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

Thursday 11th March
 
 
This morning i did 60 minutes cardio on the exercise bike.
 
 
This evening i did 60 minutes on the exercise bike.... followed by 10 rounds on the heavy bag (3 minute rounds with 1 minute intervals). 
  
  
  
I will be having my weekly weigh-in tomorrow, a day early due to going away for the weekend. I've trained hard this week and am really feeling it, so i'm hoping for another steady drop in weight.
 
 
 

My Journal ...shape up time!

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

sounds like things are going well - haven't been on this site for a while, but remember you from when i first started posting here.

The tattoo does not hide the skin, it reveals the nature of the man...

anabolicjay

sounds like things are going well - haven't been on this site for a while, but remember you from when i first started posting here.

Cheers. I'd been off here for a while myself.... recognise your username though. Things have been going well since i started back up properly a couple of months ago.
 
Looking nice and lean in your profile pic, well done.
 
 

My Journal ...shape up time!

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

Friday 12th March
  
 
Weekly Weigh-In  

03/01/10 - 14st 10lbs (93.4kg) - Waist 40"
03/01/10 - 15st 0.5lbs (95.5kg) - Weighed just before bed.... and my heaviest weight ever!
08/01/10 - 14st 5.5lbs (91.4kg)
10/01/10 - 14st 9lbs (93kg)
16/01/10 - 14st 4lbs (90.7kg) 
22/01/10 - 14st 3lbs (90.3kg) - Weighed in a day early
30/01/10 - 14st 0.5lbs (89.1kg) - Waist 38.5"  
06/02/10 - 13st 13lbs (88.5kg) 
13/02/10 - 13st 11lbs (87.5kg)    
20/02/10 - 13st 9lbs (86.6kg) 
27/02/10 - 13st 6.5lbs (85.5kg) 
06/03/10 - 13st 5lbs (84.8kg) - Waist 37.5" 
12/03/10 - 13st 3.5lbs (84.1kg) - Weighed in a day early  
  
 
I've weighed in a day early due to being away over the weekend.
 
Did'nt quite get the 2lbs weight loss i've been aiming for each week, but seen i'm a day early, and i'm still scoffing down beer and junk at the weekends, i'm pleased with the 1.5 lbs loss this week.
 
Ultimately i want to lose just over another stone, from then on i'll try to lean bulk as best i can.
 
 

My Journal ...shape up time!

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

Tuesday 16th March
 

This morning i did 45 minutes on the exercise bike.
 
 
This evening i worked my chest. 


Flat Dumbell Bench Press                  
 
15 reps with 24kg (warm up)           
11 reps with 44kg                         
10 reps with 44kg   
10 reps with 44kg       
9 reps with 44kg 
8 reps with 44kg 
7 reps with 44kg 
7 reps with 44kg 
6 reps with 44kg    
 

Flat Dumbell Flyes

12 reps with 24kg 
12 reps with 24kg
10 reps with 24kg    
10 reps with 24kg         
    
 
A good improvement on last weeks workout.
 
 
Although, i have had quite a lazy 4 days of eating and drinking due to a long weekend away. In fact, i put on exactly one stone in two and a half days! I'm well aware that it's pretty much all down to water weight, but i still don't expect to be anywhere near my target weight come weigh-in day on Saturday.
 
I'm aiming for a slight change to my diet and will hopefully get my weight back on track quickly.
 
 
 
 
 
 

My Journal ...shape up time!

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

Wednesday 17th March
 
 
This evening i worked my legs and back.
 
 
Squats
 
10 reps with 60kg (warm up)
12 reps with 100kg
10 reps with 105kg
2 reps with 110kg
 
 
 
Wide Grip Chins
 
10 reps
10 reps
9 reps
8 reps
8 reps
 
 
Finished off with 30 minutes on the exercise bike.
 
 
 
 
Felt crap with squats and my head really was'nt into it. Hitting the cardio for the next couple of days now.
 
 
 
 

My Journal ...shape up time!

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

lookin good mate.

i admire your dedication to mornin n evenin cardio!

how heavy were you in your avatar again mate? i remember when you first put that pic up!

shows how long ive not been on mt!

 

snake124

lookin good mate.

i admire your dedication to mornin n evenin cardio!

how heavy were you in your avatar again mate? i remember when you first put that pic up!

shows how long ive not been on mt!

Cheers snake.
 
The cardio is'nt so bad, it's just a case of getting into that routine of it.
 
Two days after that pic was taken i weighed 13st 3lbs....  the pic was nearly 2 1/2 years ago. Damn time does fly! lol
 
 

My Journal ...shape up time!

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

Thursday 18th March
 
 
This morning i did 30 minutes on the exercise bike.
 
 
This evening i did 60 minutes on the exercise bike.... followed by 10 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

Friday 19th March
 
 
This morning i did 45 minutes on the exercise bike.
 
 
 
 

My Journal ...shape up time!

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

Saturday 20th March
  
 
Weekly Weigh-In  

03/01/10 - 14st 10lbs (93.4kg) - Waist 40"
03/01/10 - 15st 0.5lbs (95.5kg) - Weighed just before bed.... and my heaviest weight ever!
08/01/10 - 14st 5.5lbs (91.4kg)
10/01/10 - 14st 9lbs (93kg)
16/01/10 - 14st 4lbs (90.7kg) 
22/01/10 - 14st 3lbs (90.3kg) - Weighed in a day early
30/01/10 - 14st 0.5lbs (89.1kg) - Waist 38.5"  
06/02/10 - 13st 13lbs (88.5kg) 
13/02/10 - 13st 11lbs (87.5kg)    
20/02/10 - 13st 9lbs (86.6kg) 
27/02/10 - 13st 6.5lbs (85.5kg) 
06/03/10 - 13st 5lbs (84.8kg) - Waist 37.5" 
12/03/10 - 13st 3.5lbs (84.1kg) - Weighed in a day early   
20/03/10 - 13st 9.5lbs (86.9kg)   
 
 
Not at all surprised at todays weigh-in.... last night was a bit of a binge out night with a film. Plus last weekend i was away and induldged a bit also. In fact, Sunday night i weighed-in at 14st 3.5lbs.
 
I'm planning to focus quite heavily on cardio next week, so should see a decent change.
 
 

My Journal ...shape up time!

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

Monday 22nd March
 

This morning i did 30 minutes cardio on the exercise bike.
 
 
This evening i worked my chest. 


Flat Dumbell Bench Press                  
 
15 reps with 24kg (warm up)           
12 reps with 44kg                         
10 reps with 44kg   
10 reps with 44kg       
9 reps with 44kg 
8 reps with 44kg  
6 reps with 44kg  
5 reps with 44kg  


Flat Dumbell Flyes

12 reps with 24kg 
12 reps with 24kg
10 reps with 24kg    
10 reps with 24kg         
8 reps with 24kg     
 
My volume was down on the dumbell pressing, plus my strength dropped on the last couple of sets ....but i did get a personal best of 12 reps with 44kg. Chucked in an extra set with the flyes as well. All in all quite a pleasing workout.
 
 
 

My Journal ...shape up time!

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

Tuesday 23rd March
 
 
This morning i did 60 minutes cardio on the exercise bike.
 
 
This evening i did 60 minutes cardio on the exercise bike.... followed by 10 rounds on the heavy bag (3 minute rounds with 1 minute intervals).  
   
   
  

My Journal ...shape up time!

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