DC77 2010 Shape Up

Hello Everyone and welcome - My 2010 Shape Up Entry
 
Goals - Cutting with any added muscle a bonus!
 
Stats -
age - 33 (today) 
weight - 13st 1.5ibs (as picture)
height - 5ft 6ins
chest - 45ins
waist - 37 ins
neck - 16.25ins
arm (r) & (l) - 16ins
thigh (r) & (l) - 24.5ins
calfs (r) & (l) - 16ins
 
Assistance - Cynostane and possibly some fat burners later on if needed.
 
Photos
 

All the best mate, glad i was lying on my side when i read your thread...

Jón Páll Sigmarsson
 Hercules of the 20^th Century

" Ekkert mál fyrir Jón Pál "

Good luck

Good luck bud

It's finally arrived....PM Neb for swaps!

Good luck buddy

Good luck matey

http://www.muscletalk.co.uk/tm.aspx?m=4648764
Progress Journal 

All the best

James Collier
Like MuscleTalk.co.uk on Facebook

Thanks everyone!

Monday 4th Jan 2010 - Day 1 - Week 1 - (last night)

Training

Front squats - 4 x 8 - 50kg
Bench Press - 4 x 8 - 50kg
BB Row - 4 x 8 - 42.5kg
Face Pulls - 2 x 10 - 20kg
X-Trainer - 15mins - Level 1

Plan for the first 2 weeks is to just get back into eating healthy and training. First exercise was supposed to be barbell lunges but couldnt get on with the technique so decided to substitute Front squats which I prefer.

As above first 2 weeks will be 3 full body workouts followed by some cardio. My shape up strategy is all about momentum. A bit like cards I am not going to show my hand straight away. If i come out of the blocks too quick with everything - what do I do when it slows down! My reckoning is that the next 2 weeks will show good fat loss with a return to training and good eating habits - I then have a few aces to throw when it slows down which I reckon will be after the initial break through.

Diet was very good yesterday, the basis of which I will post up once get it of my work computer.

Day 3 - Week 1

Training

Deadlift - 5 x 5 - 80kg
Push Press - 5 x 5 - 40kg
Pulldowns - 5 x 5 - 40kg
X -Trainer - 15 mins - Level 1

Diet still going great, although yesterday I could have probably have eaten a bit more.

I will be weighing in on a Saturday morning and taking a waist measurement to ensure everything is on track.

I've now got a cricked neck

All the best for the comp

Cheers RHF - Im not very good on Image shack!!

Week 1 - Day 5

Training

Squats - 3 x 12 - 60kg
Incline Press - 3 x 12 - 40kg
WG Cable Rows - 3 x 12 - 35kg
Decline sit-ups - 2 x 10
X-trainer - 15mins - Level 1

Diet still on track - weigh in tomorrow morning.

maybe 15 mins more on the x-trainer?

Week 1 - Day 6

Weigh In

12st 13ibs - (2.5ibs)

Waist now 36ins - (1ins)

classifiedbody


maybe 15 mins more on the x-trainer?

Thats the plan for next week mate, I have a tendency to go like the clappers at the start of a planned 'shape up' and then a couple of weeks down the line it comes to a stop I get pee'd off etc. My plan this time is to do enough to sustain constant loss for the 12 weeks.

Thats it mate too many people make massive drastic changes when looking to lose weight etc and it just isn't sustainable. 

My diet used to be terrible, i start making small changes to mine years ago, to the point where it is now, and to be hones to me it is just normal and easy to stick to.

westy19


Thats it mate too many people make massive drastic changes when looking to lose weight etc and it just isn't sustainable. 

My diet used to be terrible, i start making small changes to mine years ago, to the point where it is now, and to be hones to me it is just normal and easy to stick to.

Cheers mate, I just want to have a few options open when I start to stagnate otherwise I'll just end up on the beer and cakes again!!

Week 2 - Day 1

Training

Front squats - 4 x 8 - 60kg
Bench Press - 4 x 8 - 55kg
BB Row - 4 x 8 - 45kg
Face Pulls - 2 x 10 - 20kg
X-Trainer - 30mins - Level 1

This weeks plan is to up the cardio to 30mins after weights and reduce calories and carbs slightly on non-training days during the week - Tuesday and Thursday, hopefully this will keep me on track this week for another 2ibs.

Day 3 - Week 2

Training

Deadlift - 5 x 5 - 90kg
Push Press - 5 x 5 - 45kg
Pulldowns - 5 x 5 - 45kg
X -Trainer - 30 mins - Level 1

Diet has been fine, training going well.

Week 2 - Day 5 - Last Night

Training

Squats - 3 x 12 - 70kg
Incline Press - 3 x 12 - 45kg
WG Cable Rows - 3 x 12 - 40kg
Decline sit-ups - 2 x 10
X-trainer - 30mins - Level 1

Saturday Weigh-in

Weight - 12st 11ibs (-2ibs this week, -4.5ibs overall)

Waist - 35.5ins - (0.5ins this week, -1.5ins overall)

Pretty steady again, weighed myself yesterday morning after a low carb day and was 1.5ibs less which will be water weight. Waist is down which is good.

Plan for next week, is start cynostane, increase cardio for an additional 30mins on Saturday and Sunday. Cynostane is reputed to be calorie hundry so I plan to increase protein next week. Off days will be lower carb as last week but I will be keeping the protein a bit higher.

Week 2 - Day 6

Decline sit-ups - 2 x 10
X-trainer - 30mins - Level 1

Cheat meal tonight and a few drinks to wash it down.

Week 2 - Day 7

Decline sit-ups - 2 x 10
X-trainer - 30mins - Level 1

Keep it up bud 

Cheers Blue!

Last Night - Week 3 - Day 1

Training

Front squats - 4 x 8 - 62.5kg
Bench Press - 4 x 8 - 57.5kg
BB Row - 4 x 8 - 47.5kg
Face Pulls - 2 x 10 - 20kg
X-Trainer - 30mins - Level 1

1st day of Cynostane - will be running 2 on/2off for a total of 10 wks at 40mg a day with Novedex XT when off.

Day 3 - Week 3

Training

Deadlift - 5 x 5 - 92.5kg
Push Press - None 
Pulldowns - 5 x 5 - 47.5kg
Int/Ext Rotations - 2 x 10 - 3.75kg
X -Trainer - 30 mins - Level 1

No push press this week, have suffered with RC problems in the past and it flaired up this week, due to sleeping in a funny position of all things, so been doing the exercises the sports physio prescribed and using ice and voltorol to reduce the inflammation - which is working - not the best but I need to make sure it doesnt stop me training so 'steady as it goes' is the motto. Will make a call on the incline press on Friday.

Everything else going fine so must'nt grumble.

Week 3 - Day 5

Training

Squats - 3 x 12 - 72.5kg
Incline Press - 3 x 12 - 47.5kg
WG Cable Rows - 3 x 12 - 42.5kg
Decline sit-ups - 2 x 10
X-trainer - 30mins - Level 1

Pressing was fine tonight with no RC pain - which is good - joints do feel a little dry though.

Saturday Weigh-in

Weight - 12st 10ibs (-1ibs this week, -5.5ibs overall)

Waist - 35ins - (0.5ins this week, -2ins overall)
 
Bit disappointed in all honesty this week, thought I was on track for another 2 ibs, although another 1/2 inch on the waist is good.

I feel and look better so must try not to get too hung up about the scales!

DC77


Saturday Weigh-in

Weight - 12st 10ibs (-1ibs this week, -5.5ibs overall)

Waist - 35ins - (0.5ins this week, -2ins overall)
 
Bit disappointed in all honesty this week, thought I was on track for another 2 ibs, although another 1/2 inch on the waist is good.

I feel and look better so must try not to get too hung up about the scales!

 Mate, been there weighing myself religiously, and have been didapointed like yourself, but just look at it this way, its telling you , you need to do more...sucks i know..

Jón Páll Sigmarsson
 Hercules of the 20^th Century

" Ekkert mál fyrir Jón Pál "

Last Night - Week 3 - Day 6

X-trainer - 30mins - Level 1

tkd67

Mate, been there weighing myself religiously, and have been didapointed like yourself, but just look at it this way, its telling you , you need to do more...sucks i know..

I know mate, action will be taken

Week 3 - Day 7

Training

Front squats - 4 x 8 - 65kg
Bench Press - 4 x 8 - 60kg
BB Row - 4 x 8 - 50kg
Face Pulls - 2 x 10 - 20kg
X-Trainer - 30mins - Level 1

Brought forward tomorrows workout as I have a meeting in Worcester so might not get back till late. I am trying to not miss any workouts and will pull them forward if I think I am going to miss any.

Weird - couldnt see my journal in the shape up section but my shortcut link worked - hey ho!

Week 4 - Day 1

X-trainer - 30 mins - Interval P7

Decided to up the intensity of the cardio on the off days - plan on giving the kettlebell santa brought a whirl tomorrow too.

Calories have been dropped this week - carbs are breakfast and after training only.

Day 3 - Week 4 - Last Night 

Training

Deadlift - 5 x 5 - 95kg
Push Press - 5 x 5 - 47.5kg 
Pulldowns - 5 x 5 - 50kg
Int/Ext Rotations - 2 x 10 - 3.75kg
X -Trainer - 30 mins - Level 2 - Total Cal - 161 

Keep it up buddy, some good loss off the waist already

Thanks for popping into my journal bud 

I'm an Adavanced Quality Planning Engineer for Automotive Products - fairly specialised and not a lot of vacancies until the auto trade picks up - can't see that happening for a while! 

Done a Level 2 Fitness Instructor back end of last year , so hoping to get me foot in the door for a change of career and probably end up doing the Level 3 PT Qualification. 

Drop in the waist size looks good matey - I've not been near a scale or tape measure but the mirror tells me I'm coming on OK. 

Keep up the good work!!!

donnyboy


Thanks for popping into my journal bud 

I'm an Adavanced Quality Planning Engineer for Automotive Products - fairly specialised and not a lot of vacancies until the auto trade picks up - can't see that happening for a while! 

Done a Level 2 Fitness Instructor back end of last year , so hoping to get me foot in the door for a change of career and probably end up doing the Level 3 PT Qualification. 

Drop in the waist size looks good matey - I've not been near a scale or tape measure but the mirror tells me I'm coming on OK. 

Keep up the good work!!!

Cheers Donnyboy - sorry about the job but as one door closes another opens

Last Night - Week 4 - Day 5

X-trainer - 30mins - Interval P12 - Cal 246

Saturday Weigh-in

Weight - 12st 7.5ibs (-2.5ibs this week, -8ibs overall)

Waist - 34.5ins - (0.5ins this week, -2.5ins overall)

Very happy with this weeks progress, upped the intensity on the cardio which seems to be working along with the targetted carbs

Week 4 - Day 6

Thanks Blue for the comments

Training

Squats - 3 x 12 - 75kg
Incline Press - 3 x 12 - 50kg
WG Cable Rows - 3 x 12 - 45kg
Decline sit-ups - 2 x 10
X-trainer - 30mins - Level 2 - 161 cals 

Week 5 - Day 1

Training

Front squats - 4 x 8 - 67.5kg
Bench Press - 4 x 8 - 62.5kg
BB Row - 4 x 8 - 52.5kg
Face Pulls - 2 x 10 - 20kg
X-Trainer - 20mins - Level 2 - 10 mins - Level 3 - Cals 179

DC77


Last Night - Week 4 - Day 5

X-trainer - 30mins - Interval P12 - Cal 246

Saturday Weigh-in

Weight - 12st 7.5ibs (-2.5ibs this week, -8ibs overall)

Waist - 34.5ins - (0.5ins this week, -2.5ins overall)

Very happy with this weeks progress, upped the intensity on the cardio which seems to be working along with the targetted carbs

Great progress mate.... keep up the good work!!

Make every week count!!.. Train hard!! Diet harder!! 

Never give up!!

Cheers Flanders - Im getting there slowly

Day 3 - Week 5 - Last Night 

Training

Deadlift - 5 x 5 - 97.5kg
Push Press - 5 x 5 - 50kg
Pulldowns - 5 x 5 - 50kg - Repeated by mistake - Doh!
Int/Ext Rotations - 2 x 10 - 3.75kg
X -Trainer - 20 mins - Level 2 - 10 mins - Level 3 - Total Cal - 184