DC77 2010 Shape Up

Keep on trucking - that's a decent steady loss.
I'm a sucker for the scales, it's not the best move but sometimes thinking about the fact that you have to step on some scales might make you dodge a beer or a pie

Ironman Journal

Cheers Tubbyman - scales are a necessary evil when doing something like this to monitor progress - sometimes though they can be misleading.

Last Night - Week 5 - Day 5

Training

Squats - 3 x 12 - 77.5kg
Incline Press - 3 x 12 - 52.5kg
WG Cable Rows - 3 x 12 - 47.5kg
Decline sit-ups - 2 x 10
X-trainer - 20mins - Level 2/ 10mins Level 3 - 186 cals

Weigh in This Morning

Saturday Weigh-in

Weight - 12st 8ibs (+0.5ibs this week, -7.5ibs overall)

Waist - 34.5ins - (0ins this week, -2.5ins overall)
 
Well p*ssed off - not enough food, not enough cardio, poor food choices, and fell off the wagon on Thursday night - no good crying about it - back on the horse and a good week this week is a must. Have a few aces left to throw - timed carb diet and my kettlebell will be utilised this week!!

Last Night

Week 5 - Day 6

X-Trainer - 30 mins - Interval Setting P7 - Cals - 224

Last Night

Week 6 - Day 1

Chest
Incline BB Press - 4 x 6 - 60,62.5,65,65
Incline Fly - 3 x 10 - 15kg
Low Decline DB Press - 3 x 15,12,12 - 20kg

Biceps
EZ Barbell Curl - 3 x 6 - 27.5kg
Hammer Curls - 3 x 12 - 10kg

X-Trainer - Interval P7 - 20 mins - cals 134

Started Timed carb diet yesterday together with a split routine - was getting bored with the 3 full bodies. Havent done a split routine for years so is a refreshing change.

Plan is as follows:-

Monday - Chest/Biceps/Cardio
Tuesday - Cardio
Wednesday - Back/Rear Delts/Cardio
Thursday - Cardio
Friday - Shoulders/Traps/Triceps/Cardio
Saturday - Legs/Cardio
Sunday - OFF

Diet will have a carb up day on Saturday which will coincide with legs so should work out well.

Heres hoping for a good week!!!!!!!!!!!

Last Night

Week 6 - Day 2

X-trainer - Level 2 - 15mins - Level 3 - 15 mins - 224 cals

Last Night

Week 6 - Day 3

BB Row - 3 x 6 - 50kg
Underhand Pulldown - 3 x 8 - 45kg
WG Cable Row - 3 x 12 - 40kg
Rack Deadlift - 3 x 12 - 80kg (too heavy on grip!)

BO Lat Raises - 2 x 10 - 5kg
S/S
Face Pulls - 2 x 10 - 15kg

X-Trainer - Interval P7 - 20 mins - cals 136

Nice weight loss to date, good stuff.

"Knowledge is knowing the Tomato is a fruit, wisdom is not putting it in your fruit salad"

Cheers Griff its coming off slowly but its coming off!

Last Night

Week 6 - Day 2

X-trainer - Level 2 - 15mins - Level 3 - 15 mins - 201 cals

nice progress, keep at it.

    

Cheers

Week 6 - Day 5

Seated DB Clean & Press - 3 x 6 - 15kg
Lateral Raise - 3 x 12 - 7kg

Shrugs - 3 x 6 - 70kg

Lying DB Ext - 3 x 8 - 10kg
Pushdowns - 2 x 12 - 20kg

X-Trainer - Level 2 - 30 mins - 164 cals

Saturday Weigh-in

Weight - 12st 4.25ibs (+3.75ibs this week, -11.25ibs overall)

Waist - 33.5ins - (1ins this week, -3.5ins overall)

Very happy with this weeks results - diet, cardio and training have been spot on.

Next week will be a challenge as I am away the weekend in a posh hotel with family, so I need a plan - one good thing is the hotel has a gym so at least I can limit the damage!

Week 6 - Day 6

Front Squats - 4 x 8 - 60kg
DB SL Deadlift - 3 x 8 - 17.5kg
OL DB Calf Raise - 3 x 20 - 17.5kg

Abs - 10 sets - various exercises.

Gutted - have been laid up with a virus since Sunday - no gym and a ropey diet - hopefully will be back training later in the week and wont lose too much momentum.

hello mate 

the lean r is great stuff you will love it. 

it recommends a dose of 3 caps per serving, but i am only taking 2 caps per serving and it is working fine.

westy19


hello mate 

the lean r is great stuff you will love it. 

it recommends a dose of 3 caps per serving, but i am only taking 2 caps per serving and it is working fine.

Cheers mate, I had the first dose last night before training they seem pretty good - took your suggestion and stuck to 2.

Not the best weeks last week, did not train all week due to illness and was away the weekend in a posh hotel with food and drink to match - did manage to get to the hotel for a quick workout and 30 mins cardio.

Last night I had to cut the workout short after chest as my head was splitting - probaby the back end of the virus I have had.

Chest
Incline BB Press - 4 x 6 - 65
Incline Fly - 3 x 12 - 15kg
Low Decline DB Press - 3 x 20,15,13 - 20kg

Back in for biceps and cardio tonight and I should be back on track.

Last Night

Week 7 - Day 2

Biceps
EZ Barbell Curl - 3 x 6 - 30kg
Hammer Curls - 3 x 10 - 12.5kg

X-Trainer - Setting2/3 - 30 mins - cals 209

Week 8 - Day 3

BB Row - 3 x 6 - 50kg
Underhand Pulldown - 3 x 8 - 47.5kg
WG Cable Row - 3 x 12 - 42.5kg
Rack Deadlift - 3 x 3 - 110kg

BO Lat Raises - 2 x 12 - 5kg
S/S
Face Pulls - 2 x 10 - 17.5kg

X-Trainer - Level 2/3 - 30 mins - cals 209ish

Last Night

Week 8 - Day 4

X-trainer - Level 2/3 - 30 mins - cals 200ish

Last Night

Week 8 - Day 5

Seated DB Clean & Press - 3 x 6 - 17.5kg
Lateral Raise - 3 x 10 - 10kg

Shrugs - 3 x 6 - 72.5kg

Lying DB Ext - 3 x 8 - 12.5kg
Pushdowns - 2 x 12 - 22.5kg

X-Trainer - Level 2 - 30 mins - 164 cals

Saturday Weigh-in

Weight - 12st 2.25ibs (+2ibs this week, -13.25ibs overall)

Waist - 33ins - (0.5ins this week, -4ins overall)

Pleased with progress considering my recent illness and weekend away

Great progress mate, only 4 weeks to go, keep at it.

My Journal

http://www.northmidlandspowerlifting.co.uk

Thanks 40 plus - I am getting there slow and steady

Chest
Incline BB Press - 4 x 6 - 67.5kg
Incline Fly - 3 x 10 - 17.5kg
Low Decline DB Press - 3 x 12,12,9 - 22.5kg

Biceps
EZ Barbell Curl - 3 x 6 - 32.5kg
Hammer Curls - 3 x 12 - 12.5kg

X-Trainer - Setting 2 - 30 mins - cals 171

Last Night

Week 9 - Day 2

X-Trainer - Setting 2/3 - 30 mins - 209 cals

Week 9 - Day 3

BB Row - 3 x 6 - 55kg
Underhand Pulldown - 3 x 8 - 50kg
WG Cable Row - 3 x 12 - 45kg
Rack Deadlift - 3 x 3 - 115kg

BO Lat Raises - 2 x 10 - 7kg
S/S
Face Pulls - 2 x 10 - 20kg

X-Trainer - Level 3 - 15 mins - cals 129ish

Last Night

Week 9 - Day 5

Seated DB Clean & Press - 3 x 7 - 17.5kg
Lateral Raise - 3 x 12 - 10kg

Shrugs - 3 x 6 - 75kg

Lying DB Ext - 3 x 10 - 12.5kg
Pushdowns - 2 x 12 - 25kg

X-Trainer - Level 3 - 15 mins - 121 cals

Saturday Weigh-in

Weight - 12st 1.25ibs (+1ibs this week, -14.25ibs overall)

Waist - 33ins - (0.0ins this week, -4ins overall)

Considering I have had a very busy week, limited cardio and a few beers I am pretty happy with a Ib off.

Great stuff mate, a stone lost is brilliant.

My Journal

http://www.northmidlandspowerlifting.co.uk

Thanks 40 plus - Im back in my 32" trousers and that was the plan so Im ahead of schedule.

Last Night

X-Trainer - Level 3 - 20 mins - 159 cals.

Have had a very busy weekend getting the new babys room ready and have a very busy week ahead in work and at home so will have to schedule 2 full bodies for weights and a bit of cardio in - not ideal but needs must.

Good progress!  I doubt I'll ever wear 32" pants!

www.fingerpistol.co.uk

Cheers 1MR

Last Night

X-Trainer - Level 3 - 30 mins - 224 cals

Weights tonight!

Tonight

Front Squats - 3 x 8 - 62.5kg
Bent over Row - 3 x 8 - 55kg (last set to failure)
DB Bench Press - 3 x 8 - 25kg (last set to failure)

X Trainer - 20 mins - Level 3 - 151 cals

Very tired this afternoon - combination of a poor nights sleep and low calories.

Last Night

X-Trainer - Level 3 - 30 mins - 226 cals

Last Night

X-Trainer - Level 3 - 30 mins - 225 cals

This morning

Deadlift - 3 x 5 - 110kg
DB Shoulder Press - 3 x 10 - 20kg (Last set to failure)
Chins - 3 x max - 7/3/3 reps

Saturday Weigh-in

Weight - 12st 0.25ibs (-1ibs this week, -15.25ibs overall)

Waist - 33ins - (0.0ins this week, -4ins overall)

Last Night

Chest
Incline BB Press - 4 x 6 - 70kg
Incline Fly - 3 x 12,12,9 - 17.5kg
Low Decline DB Press - 3 x 12,10,8 - 25kg

Biceps
EZ Barbell Curl - 3 x 6 - 33.5kg
Hammer Curls - 3 x 10,8 - 15kg

X-Trainer - Setting 2 - 30 mins - cals 222

Last Night

X-Trainer - Level 3 - 30 mins - 226 cals

Last Night

BB Row - 3 x 6 - 60kg
Underhand Pulldown - 3 x 8 - 55kg
WG Cable Row - 3 x 12 - 50kg 

BO Lat Raises - 2 x 12 - 7kg
S/S
Face Pulls - 2 x 10 - 22.5kg

Last Night

X-Trainer - Level 3 - 30 mins - 227 cals

Last Night

Seated DB Clean & Press - 3 x 8 - 17.5kg
Lateral Raise - 3 x 8/6/6 - 12.5kg

Shrugs - 3 x 6 - 80kg

Lying DB Ext - 3 x 8 - 15kg
Pushdowns - 2 x 12,8 - 27.5kg

X-Trainer - Level 3 - 20 mins - 147 cals

Saturday Weigh-in

Weight - 11st 13.75ibs (-0.5ibs this week, -15.75ibs overall)

Waist - 32.5ins - (0.5ins this week, -4.5ins overall)

Bit of a nightmare weekend - my mrs is 31 wks pregnant and started going into labour on Saturday afternoon - they stopped the labour etc and luckily everything seems alright - and she is coming home today.

So training and diet have been out the window since Saturday but in all honesty thats not important -

Hopefully will be able to get back on the horse and post some end photos next weekend.

Hope she's ok mate, all the best.

My Journal

http://www.northmidlandspowerlifting.co.uk

Hope all is well with your missus mate. Not much is likley to happen in the last week to be honest so I wouldn't give it a moments thought.

All the best for the final few days.