Sponsored by: 1 Rep Max - Designer Gym Clothing – T-shirts, training vests, sweat tops, training pants and more

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


Change Page: 12 > | Showing page 1 of 2, messages 1 to 40 of 48
Author Message
donnyboy
  • Total Posts : 2313
  • Reward points : 7335
  • Joined: 05/01/2004
  • Location: Newark England
Starting Again from week 3 - must lay off the vodka! - 02 January 2010 21:19
Right - here goes for another attempt at getting in shape

Currently sitting at 13 stone 12 
Shortar$e at only 5 foot 7 , age - a sprightly 51

Will post pics & measurements before close of play tmoz.

Plan is to follow a 4 day split with cardio on the other 3
Won't be taking anything apart from whey during first 3 weeks but will then run Gaspari Cytolean / Mitotropin for the last 60 days - may alter the training to fit in with the program suggestions that should come with the Mito

1 = Chest / Abs
2 = Cardio
3 = Back / Bi's
4 = Cardio
5 = Delts / Tri's
6 = Cardio
7 = Legs 

Good luck to everyone taking part
<message edited by donnyboy on 23 January 2010 14:58>
http://www.muscletalk.co.uk/tm.aspx?m=4648764
Progress Journal 

Sponsored by: 1 Rep Max - Check out our new X-TEE and Utili-Tee
Girth
  • Total Posts : 10371
  • Reward points : 2443
  • Joined: 20/09/2008
Re:Donny's re-comp 2010 shape up entry - 02 January 2010 23:33
good luck

donnyboy
  • Total Posts : 2313
  • Reward points : 7335
  • Joined: 05/01/2004
  • Location: Newark England
Re:Donny's re-comp 2010 shape up entry - 03 January 2010 16:18
Blubber pics below












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

donnyboy
  • Total Posts : 2313
  • Reward points : 7335
  • Joined: 05/01/2004
  • Location: Newark England
Re:Donny's re-comp 2010 shape up entry - 03 January 2010 16:25
Diet will start tomorrow 

Kicked off training yesterday - Chest & Abs
Decline Bench 100k x 8 , 110 x 6 , 120 x 5
Flat Dumbell bench press 90lb x 2 for 3 sets of 6
Incline flyes 45lb x 2 for 3 sets of 12
Cable X-overs 25 x 12, 30 x 10, 35 x 8

Hanging leg raises , Ab rollouts , crunches 3 x 15 giant sets

60 mins SSCV this morning

Let's get it on! 
http://www.muscletalk.co.uk/tm.aspx?m=4648764
Progress Journal 

donnyboy
  • Total Posts : 2313
  • Reward points : 7335
  • Joined: 05/01/2004
  • Location: Newark England
Re:Donny's re-comp 2010 shape up entry - 03 January 2010 16:55
Forgot to add the sorry tale of the tape 

Chest = 45
Waist = 37
Upper Arm just touching 17
Thigh 25
Calf = 16.5

Almost identical to the start of the last SU

Just under 14 stone and waist 37 seems to be a point that my body is happy being at lmao
http://www.muscletalk.co.uk/tm.aspx?m=4648764
Progress Journal 

Hazel
  • Total Posts : 2810
  • Reward points : 4757
  • Joined: 04/02/2007
Re:Donny's re-comp 2010 shape up entry - 03 January 2010 17:09
Well done on entering, good luck!

Liquid Sun Rayz.co.uk

 

 


donnyboy
  • Total Posts : 2313
  • Reward points : 7335
  • Joined: 05/01/2004
  • Location: Newark England
Re:Donny's re-comp 2010 shape up entry - 03 January 2010 17:13
Thanks Hazel, I'll need it!
http://www.muscletalk.co.uk/tm.aspx?m=4648764
Progress Journal 

tyrob
  • Total Posts : 1639
  • Reward points : 6405
  • Joined: 18/01/2004
  • Location: Wales
Re:Donny's re-comp 2010 shape up entry - 03 January 2010 17:16
all the best don,,ty
Red Bull
  • Total Posts : 15513
  • Reward points : 6225
  • Joined: 11/07/2005
Re:Donny's re-comp 2010 shape up entry - 03 January 2010 17:21
All the best Donny, good luck
WWW.MUSCLETALK.CO.UK 

Blue_Lagoon3000
  • Total Posts : 10945
  • Reward points : 2198
  • Joined: 15/06/2008
Re:Donny's re-comp 2010 shape up entry - 03 January 2010 18:43
Good luck mate :)
DC77
  • Total Posts : 2796
  • Reward points : 7352
  • Joined: 20/12/2003
  • Location: Liverpool, United Kingdom
Re:Donny's re-comp 2010 shape up entry - 04 January 2010 12:48
Good luck
James
  • Total Posts : 44359
  • Reward points : 9789
  • Joined: 10/11/2000
  • Location: Northants, UK
Re:Donny's re-comp 2010 shape up entry - 04 January 2010 13:15
All the best mate - good base for improvement
James Collier
Like MuscleTalk.co.uk on Facebook

donnyboy
  • Total Posts : 2313
  • Reward points : 7335
  • Joined: 05/01/2004
  • Location: Newark England
Re:Donny's re-comp 2010 shape up entry - 04 January 2010 21:33
Cheers James - fair bit to strip off to get the look I'm after lmao.

Back session tonight but in all honesty I'd rather have stayed slumped on the settee!

Wide grip pulldowns 3 x 8 @ 65k
Close grip seated row 3 x 10 @ 65
Straight arm pulldowns 3 x 10 @ 30
Shrugs 3 x 15 @120

EZ Preacher curls 30k x 12, 35 x 10, 37.5 x 6
Concentration curls 3 x 9 @ 25lbs


Diet been fine today - all good! 
Quick sunbed session to finish off 
http://www.muscletalk.co.uk/tm.aspx?m=4648764
Progress Journal 

JimRat
  • Total Posts : 3806
  • Reward points : 7925
  • Joined: 30/10/2002
  • Location: Brighton
Re:Donny's re-comp 2010 shape up entry - 04 January 2010 22:41
Looking good for 51!

Jimbo
Formerly 'lil_jimmy'
tubbyman
  • Total Posts : 8442
  • Reward points : 4170
  • Joined: 28/02/2008
  • Location: naturally finishing a set in the gymnasium
Re:Donny's re-comp 2010 shape up entry - 05 January 2010 08:20
Good luck DB - looks like a good place to start from. 12 weeks should have you looking great.
Ironman Journal
MrKipling
  • Total Posts : 34
  • Reward points : 209
  • Joined: 03/01/2010
Re:Donny's re-comp 2010 shape up entry - 05 January 2010 15:01
60mins of SSCardio. That's more then i do in a year. Good luck mate
donnyboy
  • Total Posts : 2313
  • Reward points : 7335
  • Joined: 05/01/2004
  • Location: Newark England
Re:Donny's re-comp 2010 shape up entry - 05 January 2010 17:50
Thanks all for the encouragement 

Just about to head off for 60 mins or so cardio while my lad does his MMA training , hope there's some nice lycra clad eye candy to focus on 
http://www.muscletalk.co.uk/tm.aspx?m=4648764
Progress Journal 

donnyboy
  • Total Posts : 2313
  • Reward points : 7335
  • Joined: 05/01/2004
  • Location: Newark England
Re:Donny's re-comp 2010 shape up entry - 07 January 2010 03:37
6/1/10 - Short Delts & Tri session

Arnold Press - 3 sets x 8 x 70lbs
Machine Laterals 3 x 10 x 25
Bent cable laterals 3 x 12 x 15

Skull crushers s/s close grip press 3 x 40k 
Pushdowns 3 x 12 x 30k

Looking at getting an ex bike to squeeze in some am cardio
Walking / running outside ain't gonna happen at -5 degreees!
http://www.muscletalk.co.uk/tm.aspx?m=4648764
Progress Journal 

RedHotF
  • Total Posts : 17293
  • Reward points : 5222
  • Joined: 16/01/2007
  • Location: Brizzers, where Vicky Pollard lives
Re:Donny's re-comp 2010 shape up entry - 07 January 2010 09:16
Hope you make some good progress! 



new image supplements
  • Total Posts : 1555
  • Reward points : 1986
  • Joined: 25/11/2009
  • Location: Lincolnshire
Re:Donny's re-comp 2010 shape up entry - 07 January 2010 15:51
Take 2 stone off and we will see whats cooking, some good muscle hiding away under there..
    
donnyboy
  • Total Posts : 2313
  • Reward points : 7335
  • Joined: 05/01/2004
  • Location: Newark England
Re:Donny's re-comp 2010 shape up entry - 07 January 2010 21:18
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 ! 
http://www.muscletalk.co.uk/tm.aspx?m=4648764
Progress Journal 

donnyboy
  • Total Posts : 2313
  • Reward points : 7335
  • Joined: 05/01/2004
  • Location: Newark England
Re:Donny's re-comp 2010 shape up entry - 08 January 2010 21:36
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
http://www.muscletalk.co.uk/tm.aspx?m=4648764
Progress Journal 

donnyboy
  • Total Posts : 2313
  • Reward points : 7335
  • Joined: 05/01/2004
  • Location: Newark England
Re:Donny's re-comp 2010 shape up entry - 09 January 2010 15:17
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 
http://www.muscletalk.co.uk/tm.aspx?m=4648764
Progress Journal 

donnyboy
  • Total Posts : 2313
  • Reward points : 7335
  • Joined: 05/01/2004
  • Location: Newark England
Re:Donny's re-comp 2010 shape up entry - 10 January 2010 13:50
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 
http://www.muscletalk.co.uk/tm.aspx?m=4648764
Progress Journal 

donnyboy
  • Total Posts : 2313
  • Reward points : 7335
  • Joined: 05/01/2004
  • Location: Newark England
Re:Donny's re-comp 2010 shape up entry - 11 January 2010 21:44
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 


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

donnyboy
  • Total Posts : 2313
  • Reward points : 7335
  • Joined: 05/01/2004
  • Location: Newark England
Re:Donny's re-comp 2010 shape up entry - 12 January 2010 22:02
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
http://www.muscletalk.co.uk/tm.aspx?m=4648764
Progress Journal 

donnyboy
  • Total Posts : 2313
  • Reward points : 7335
  • Joined: 05/01/2004
  • Location: Newark England
Re:Donny's re-comp 2010 shape up entry - 13 January 2010 21:51
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 
http://www.muscletalk.co.uk/tm.aspx?m=4648764
Progress Journal 

donnyboy
  • Total Posts : 2313
  • Reward points : 7335
  • Joined: 05/01/2004
  • Location: Newark England
Re:Donny's re-comp 2010 shape up entry - 16 January 2010 14:32
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 
http://www.muscletalk.co.uk/tm.aspx?m=4648764
Progress Journal 

donnyboy
  • Total Posts : 2313
  • Reward points : 7335
  • Joined: 05/01/2004
  • Location: Newark England
Re:Donny's re-comp 2010 shape up entry - 23 January 2010 15:06
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 
Blue_Lagoon3000
  • Total Posts : 10945
  • Reward points : 2198
  • Joined: 15/06/2008
Re:Donny's re-comp 2010 shape up entry - 23 January 2010 15:20
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.
donnyboy
  • Total Posts : 2313
  • Reward points : 7335
  • Joined: 05/01/2004
  • Location: Newark England
Re:Donny's re-comp 2010 shape up entry - 23 January 2010 15:31
^^^^^ especially when there's a female hot to trot involved - lmao - probably do it all again next weekend 
Blue_Lagoon3000
  • Total Posts : 10945
  • Reward points : 2198
  • Joined: 15/06/2008
Re:Donny's re-comp 2010 shape up entry - 23 January 2010 15:35
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.
donnyboy
  • Total Posts : 2313
  • Reward points : 7335
  • Joined: 05/01/2004
  • Location: Newark England
Re:Donny's re-comp 2010 shape up entry - 23 January 2010 15:39
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!
donnyboy
  • Total Posts : 2313
  • Reward points : 7335
  • Joined: 05/01/2004
  • Location: Newark England
Re:Donny's re-comp 2010 shape up entry - 24 January 2010 14:56
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 


donnyboy
  • Total Posts : 2313
  • Reward points : 7335
  • Joined: 05/01/2004
  • Location: Newark England
Re:Donny's re-comp 2010 shape up entry - 27 January 2010 16:53
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
DC77
  • Total Posts : 2796
  • Reward points : 7352
  • Joined: 20/12/2003
  • Location: Liverpool, United Kingdom
Re:Donny's re-comp 2010 shape up entry - 29 January 2010 12:29
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.

Blue_Lagoon3000
  • Total Posts : 10945
  • Reward points : 2198
  • Joined: 15/06/2008
Re:Donny's re-comp 2010 shape up entry - 29 January 2010 12:47
You out of your hangover now bud? Hows it all going?
donnyboy
  • Total Posts : 2313
  • Reward points : 7335
  • Joined: 05/01/2004
  • Location: Newark England
Re:Donny's re-comp 2010 shape up entry - 29 January 2010 14:59
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!!


1ManRiot
  • Total Posts : 22708
  • Reward points : 5078
  • Joined: 05/11/2006
Re:Donny's re-comp 2010 shape up entry - 29 January 2010 16:21
Redundancy sucks, though look upon it as a chance to try something new!
www.fingerpistol.co.uk
donnyboy
  • Total Posts : 2313
  • Reward points : 7335
  • Joined: 05/01/2004
  • Location: Newark England
Re:Donny's re-comp 2010 shape up entry - 01 February 2010 10:37
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!
Change Page: 12 > | Showing page 1 of 2, messages 1 to 40 of 48

Video Recipe: Roast Halibut with Sweet Peppers and Couscous