Tony Barnes' 2010 shapeup entry - ALL DONE - FINAL PICS p22

Right, nearly missed deadline on this, stupid forgetfullness....

Goals:
1. Get back training decently!
2. Add a stone
3. Drop to ~8% BF
4. Get in shape for rowing later in the year once car is back on road
5. Avoid Satan taking me to hell for giving me goals 2 & 3 in return for my soul...

Will be:
Lifting a sandbag, a lot... Just put it together this afternoon, still need to do gaffer taping, but essentially it's a duffel bag with a load of bagged up sand in it. Aiming for 4 full body sessions a week - 2 heavy, 1 medium, 1 light.

Assistance:
Diet, and, erm, diet...

Current weight:
83.3kg or 13st 2lbs in old money

Pics:













Fingers crossed

Udos Choice | MWC Comp Journal

LMAO best of luck mate, PS Get some better undies for the after pics LOL

Oh they're already lined up mate

Udos Choice | MWC Comp Journal

Nice bathroom!

Oh and best if luck Tony.

Thanks Eddie - Jess was wondering if anyone would notice..! lol

Udos Choice | MWC Comp Journal

That your bathroom? Thought it was a posh hotel :)

Well you're welcome here any time lad!! Only room in house I could set consistent light levels/camera settings for

Udos Choice | MWC Comp Journal

Liking picture 2 lol

Good luck mate

LMAO!! at the KAPOW undies

Good luck

Dave

Good luck....your nob looks massive!

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

Thanks, I think...

Udos Choice | MWC Comp Journal

Neb


Good luck....your nob looks massive!

LMAO I thought the exact same thing hahaha

www.fingerpistol.co.uk

Good luck bud!

Great, 2 guys after me... perfect outcome..

Cheers Blue - gonna have a look through other peoples entries over next couple of days,  looks like you're in

Udos Choice | MWC Comp Journal

Tony Barnes


Great, 2 guys after me... perfect outcome..

Cheers Blue - gonna have a look through other peoples entries over next couple of days,  looks like you're in

couldnt ask for better people either Neb & 1ManRiot, Bet there the Stalking type, Make sure your windows are locked LMAO

Udos Choice | MWC Comp Journal

This mornings weight checked and added in to first post.

I look to of only put on 2lbs over xmas - odd as I had about a 2000kcal a day beer intake for nearly 2 weeks on top of boatloads of grub....

Udos Choice | MWC Comp Journal

All the best

Nice pants

James Collier
Like MuscleTalk.co.uk on Facebook

Cheers James

Udos Choice | MWC Comp Journal

Workout 1 done, knackered...

Warm up of 4 x 20 press ups, sit ups, dorsal rises, then 50 x squat motion.

Then 5 x 8 "bench press" (press-ups with weights on back, frigging hard on the core!!!), pec flies, bent over rows, chin ups, front rises, and squats (again, bag of weights on back)

Would typically aim for a couple more exercises, but felt like hurling, so called it a day... This was my "heavy" session, so on to medium next, then heavy, then light, then start over again.

Sandbag is working well - will stick up pics in next few days of construction for anyone who's interested in cheap home training.

Oh, also changed my dog walking - now do it with about 30kg strapped to my back

Feel like it was a good start, albeit a day late thanks to me taking too long making my sandbag...

Udos Choice | MWC Comp Journal

nice one mate, not much bodyfat, so you wont have problems getting into condition, add a bit of muscle and you will look decent.
nice boxers mate....lol

    

Cheers Mark, that's the hope

Udos Choice | MWC Comp Journal

Nice one Pants Man
Hope you reach your goals

Thanks Fi - just done first "weighted" morning dog walk... actually more of an effort than I thought it would be.

Used a smaller bag though, so maybe more like just 20-25kg, but it seems plenty for now

Udos Choice | MWC Comp Journal

Good luck mate.
I'll be trying some sandbag routines myself once the roads are safe to drive on again. How long did they take to make?

Quite a while - the ziploc bags I got were quite small, and I bagged, then double bagged, then duct-taped, and then double duct-taped all 43 of them... I want them to last, lol!

All in, 3 maybe 4 hours??

Still, total cost was £30-40 for what I think is about 100kg of adjustable weight system. I'm going to bring in to work to see what they weigh, and also gauge how similar the weights are - I reckon there's probably +/- 10% variance in them.

Udos Choice | MWC Comp Journal

Good stuff. I bet the time and effort are worth it :) I'm gonna brave it to the gym so I'll drive past a B&Q or something on my way there and pick up the gear. I was thinking of making them like that but with rubble sacks instead and with about 5kg in each. I'll tell you how they go.

Aye, keep me posted. I used an american army style duffel bag off ebay, cost about £15 delivery IIRC. Only issue was the strap buckles didn't take the pain of being lifted and broke when it was fully loaded ~100kg? - I've just tied them up and it works fine.

Might have time to put up pics tonight.

Udos Choice | MWC Comp Journal

did some one mention udos oil?

    

100ml training days, 50ml non training

Just done 2nd dog walk, 1.25 miles, weighted bag, 4-5 inch snow.... lordy!!

Am now having my non training day Stella (make up for lost cals...), and looking forward to a lasagne for tea!

Udos Choice | MWC Comp Journal

RedHotF


Nice one Pants Man
Hope you reach your goals

Haha that made me laugh.



Go on Tony

Awesome pic, but Tony you're not doing yourself many favours posting up tips on preventing the gag reflex and then a picture of a guy touching his toes - Ak

WTF is that?!?!? lol, very odd

Udos Choice | MWC Comp Journal

Mate have you ever been overweight at all? as you know your stuff on fat loss.

^^^
Not intended to be rude , just wondering.

At uni I developed a belly & love handles, nothing ridiculous, just enough so that one day I decided NO!

I became a virgin active member, and within 3 months I had dropped a stone, and then put it back on, going from pudgy to pretty cut, sub 10% (started at 13 stone 8, ended at 13 stone 10)

I was doing 5-6 full body sessions a week, but had very bad diet. This time round I am training less, but eating smarter, so hopefully have similar results, maybe better, who knows!

I've dropped a bit over 1kg since monday weigh-in which is about what I had figured on. I want weight loss to of stopped by early next month.

Udos Choice | MWC Comp Journal

.......

Udos Choice | MWC Comp Journal

Right, well sandbag works pretty well for deads, have to spread legs quite wide, but other than that worked back & hams pretty decently.

Did some over head presses with the smaller rucksack I'm using whilst walking, again, effective.

Squats are already getting amusing, the weight is VERY low down, so having to lean into them a lot. Putting the bag down is pretty much a case of falling onto my arse/back, then rolling off!

Only a short session last night for various reasons, but I've decided to sack off the mid/lightweight plans, and focus on heavy for the time being.

Left rotator cuff already giving me jip (when I got in shape as per a couple of posts ago I was into heavy bench pressing - rubbish form + shoulders not suited to flat bench + 120kg = busted cuff...) so adding in some light rotation work to all workouts, usually clears it right up.

Udos Choice | MWC Comp Journal

Tony, what does this 'light rotation work' consist of? I'm in a similar position to you - recent recovery from RC injury.

Lay on opposite side on edge of bed/floor (so bad left shoulder, laid on my right side). With elbow bent 90 degrees and arm held against side, rotate from floor to ceiling with a couple of kg in your hand.

It doesn't take much weight at all, IME ~3 x 10, 20-30 second rest between each set, with 1-2kg is ample to get it feeling right, both short and longer term

Udos Choice | MWC Comp Journal

Yeah, that's more or less what i'm doing now, although I'm doing it with resistance bands in between each set.

Ace, thanks for the info mate - how it all goes well for you.

that dodgy advert is from one year of The Apprentice

Fi referred to you as pants man so it was only appropriate

Awesome pic, but Tony you're not doing yourself many favours posting up tips on preventing the gag reflex and then a picture of a guy touching his toes - Ak