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Becks' Journal, continuing the shape-up.

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Becks
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2011/04/06 20:28:39 (permalink)
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Becks' Journal, continuing the shape-up.

Hello everyone, as I promised myself here is the start of my new journal.
Put on a couple of pounds since the end of the SUC  but nothing too dramatic.  Will be weighing
in on Friday.
Have kept the workouts going. Yesterday was chest, delts and tris.
Main goals are to continue to drop bodyfat and increase strength/muscle.
 
Chest, Delts and Tris
Bench press
27.5 x 12
30 x 10
32.5 x 8
 
incline d/bell press
11kg x 12
13 x 7
11 x 10
 
cable crossovers
18 x 10
18 x 11
18 x 10 dropset 14 x 12
 
machine shoulder press
25 x 12
30 x 7
30 x 6
 
upright cable row
32 x 15
36 x 12
42 x 12
 
d/bell side laterals
5 x 12
5 x 12
5 x 10 dropset 4 x 8
 
overhead rope ext
25 x 12
30 x 12
30 x 10
 
ez pressdowns
30 x 15
40 x 6
40 x 6
post edited by Becks - 2011/04/10 09:59:44
#1

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    ALHADO
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    Re:Becks' Journal, continuing the shape-up. 2011/04/07 18:23:32 (permalink)
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    Good luck with it , im sure you will do well
    #2
    Becks
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    Re:Becks' Journal, continuing the shape-up. 2011/04/08 20:51:56 (permalink)
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    Thanks Alhado
    Felt a bit rough and tired today. Delayed my workout til this evening hoping i'd feel better.
    Basically shortened the workout as still felt like I was going to throwup from the second set onwards.
     
    leg press
    170 x 15
    180 x 15
    190 x 12
     
    leg ext
    40 x 15
    45 x 12
    45 x 12
     
    seated leg curl
    35 x 12
    37.5 x 12
    40 x 8
    Bit of ab work.
     
    Sat in the car for a bit sipping shake and trying not to bring it all back up.
    #3
    Northerngal
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    Re:Becks' Journal, continuing the shape-up. 2011/04/08 21:41:21 (permalink)
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    hey Becks....well done on getting the journal up and running...sorry you didn't have a great work out...there is a bit of a tummy bug going round..hope you didn't get it...fingers crossed....have a good weekend and try to keep your liquids up hey?....x
    #4
    Becks
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    Re:Becks' Journal, continuing the shape-up. 2011/04/10 09:24:10 (permalink)
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    Hi NG, good to see you in here.  Think it was partly because instead of going straight to the gym after work, I had a little sleep.  Made me feel worse if anything.  Will just get on with it next time.
    #5
    Becks
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    Re:Becks' Journal, continuing the shape-up. 2011/04/10 09:35:01 (permalink)
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    Forgot to mention, Friday's weigh-in was 13st 7lb.
    Back and bis later.
    #6
    Becks
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    Re:Becks' Journal, continuing the shape-up. 2011/04/10 18:07:12 (permalink)
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    Deadlift
    60 x 10
    70 x  6
    70 x  4
     
    Lat pulldowns
    35 x 12
    40 x  8
    40 x  9
     
    D/bell row (new exercise)
    13 x 10
    13 x 12
    15 x 10
     
    T Bar row (new exercise)
    10 x 15
    15 x 10
    20 x 10 (just practising strict form on these today, weights will be very upped next week.)
     
    Rear delt flye
    32.5 x 10
    25 x 10
    25 x 12
    I was trialling very strict form on these for the last two sets.  Felt it a lot more in the delts.
     
    Ez cable curls
    30 x 12
    30 x  8
    30 x  8 dropset 25 x 5
     
    D/bell curls
    7 x 12
    7 x 10
    7 x 10
    Pleased with this workout after Friday's rubbish one.
     
    #7
    Becks
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    Re:Becks' Journal, continuing the shape-up. 2011/04/13 19:19:13 (permalink)
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    Got a bit of lurgy, back on it tomorrow.
    #8
    Becks
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    Re:Becks' Journal, continuing the shape-up. 2011/04/14 17:56:57 (permalink)
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    Chest, delts and tris this afternoon.  Extra rest has done me good.
     
    bench press
    30 x 10
    32.5 x 10
    35 x 10
     
    machine chest press
    30 x 12
    35 x 12
    40 x 7
     
    d/bell flye/press superset
    7x10/7x6
    7x9/7x6 (shoulder started twinging so left this)
     
    machine shoulder press
    30 x 11
    35 x  5
    30 x 8

    upright cable row
    36 x 15
    41 x 12
    46 x  8
     
    d/bell side laterals
    6 x 10
    6 x 8 dropset 5 x 9 dropset 4 x 8
    Delts are fried
     
    reverse grip pressdowns
    32 x 12
    36 x 10
    36 x 15
     
    ez pressdowns
    40 x 9
    40 x 7
    35 x 14
    Very pleased with this workout, felt very good
     
     
     
     
    #9
    mrs_branch
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    Re:Becks' Journal, continuing the shape-up. 2011/04/14 19:20:03 (permalink)
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    hi becks.. good workouts there nd glad after rest ur feeling better.. good luk with the journal.
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    Northerngal
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    Re:Becks' Journal, continuing the shape-up. 2011/04/14 20:50:17 (permalink)
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    Great workout missis...whoop whoop....rockin and a rollin'...gerrrrriiiinnnnnn.....
    #11
    Becks
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    Re:Becks' Journal, continuing the shape-up. 2011/04/15 19:35:15 (permalink)
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    Hi Mrs Branch, thanks for popping in.
    I don't like taking time off as I lose momentum but sometimes needs must.
     
    Hello NG.  Its all good
    Easily my weakest bodyparts (chest and delts) so good to see progress.
    #12
    Becks
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    Re:Becks' Journal, continuing the shape-up. 2011/04/16 17:32:55 (permalink)
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    This weeks weigh-in  13st 6lb (-1 lb)
    Know i can do better though.
     
    Back and bi's today
     
    closegrip lat pulldown
    40 x 8
    40 x 10
    40 x 8
     
    lever row
    7 x 10
    8 x 10
    8 x 12 dropset 7 x 8

    low row (new exercise)
    25 x 12
    30 x 12
    35 x 15

    d/bell row
    15 x 12
    17.5 x 10
    15 x 12
     
    rear delt flye
    25 x 12
    32.5 x 12
    32.5 x 12
    25 x 15
     
    hammer curl
    9kg x 10
    10kg x 10
    9kg x 10
     
    concentration curl
    7kg x 9
    7kg x 7
    6kg x 11
     
    No deadlifts today as absolutely shattered when i got home from work.  PB's all good though
     
     
     
     
    post edited by Becks - 2011/04/16 17:44:30
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    Northerngal
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    Re:Becks' Journal, continuing the shape-up. 2011/04/17 07:58:49 (permalink)
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    Becks...hey there missis...don't say you know you can do better though...everytime you get in the gym you are already doing better than tons of people out there......and WELL DONE on the weight loss...that is great news....it's hard right?...I know this cos I lost 3.7 stones myself...hard...but you don't half feel good when you get to the other side of it.....keep going Becks....going and doing anything is better than throwing in the towel and not going at all...right?...of course right......
     
    Keeeeeeeeeeeep going Becks.......and the pbs...GERRRRRRRIN!!!!!
    #14
    mrs_branch
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    Re:Becks' Journal, continuing the shape-up. 2011/04/17 12:37:06 (permalink)
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    Becks

    Hi Mrs Branch, thanks for popping in.
    I don't like taking time off as I lose momentum but sometimes needs must.

    ano what u mean weve been training crazy for the past 14 weeks and the workouts are ridiculously intense, and it was getting to the point where motivation was dropping, nd last weekend we were so drained we took the weekend off nd now im more motivated nd feel so much better for it.. very good on the weight loss..keep it up.. ur doing brill
    #15
    Becks
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    Re:Becks' Journal, continuing the shape-up. 2011/04/22 16:11:25 (permalink)
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    Todays weigh-in  13st 6lbs.
    Exactly the same as last week. 
    Had a rubbish week.  Work has been manic due to Easter hols.  No gym time and minimal cardio. 
    All in all, quite happy that I've stayed the same.
    #16
    Becks
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    Re:Becks' Journal, continuing the shape-up. 2011/04/25 19:20:16 (permalink)
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    Had to go to my old gym today as my usual one has rubbish opening hours.
    Similar machines and even the d/bells felt very different.
     
    d/bell bench press
    10kg x 12
    12kg x 12
    14kg x 11
     
    machine chest press
    30 x 10
    32 x 10
    34.5 x 6
     
    cable crossovers
    14kg x 15
    18kg x 10
    14kg x 20
     
    seated d/bell press
    8kg x 10
    8kg x 10
    8kg x 10
     
    d/bell side laterals
    5 x 12
    5 x 12
    5 x 15 (+5 partial reps)
     
    reverse grip pressdowns
    32 x 12
    36 x 6
     
    ez pressdowns
    32 x 12
    32 x 12
    #17
    Becks
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    Re:Becks' Journal, continuing the shape-up. 2011/05/02 19:32:52 (permalink)
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    Had a very nice weekend, not very diet friendly though.
    Thursday-day out in London
    Friday-hen day/night
    Saturday-fancy dress party
    Sunday-roast dinner at olds
     
    Feel very fat
    I know most of its water but I hate feeling like this. (Love eating unfortunately)
    #18
    Becks
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    Re:Becks' Journal, continuing the shape-up. 2011/05/03 19:48:46 (permalink)
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    Cardio done tonight.
    Diet today and yesterday has been good. Feel a lot better.
    #19
    hififi
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    Re:Becks' Journal, continuing the shape-up. 2011/05/03 20:21:59 (permalink)
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    YaY!

    xx

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