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  #11  
Old 09-03-2014, 07:51 AM
Rockstar Rockstar is offline
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Default Great challenge, Craig...

Looking forward to following your journey.
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  #12  
Old 09-03-2014, 08:26 AM
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craig.mitch316 craig.mitch316 is offline
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Originally Posted by Rockstar View Post
Looking forward to following your journey.
Thanks Kathleen...Welcome on board.
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  #13  
Old 09-03-2014, 08:38 AM
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craig.mitch316 craig.mitch316 is offline
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Default Recap!

Here is a recap of my journey and a visual image for myself as a reminder of how far I have come. These are the pics from my 18th Transformation Contest where I placed 3rd in the mens under 40's. I achieved these results with a consistent diet and the 12 week HWR program. I can't believe I use to look like that .

I have come a long way since then with the advanced bodyweight calisthenics I am now able to perform.

The pics on the left are from when I decided to make a change in my life 6th April 2013...the ones on the right are my final pics I submitted in the 18th Transformation Contest 8th December 2013.
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  #14  
Old 09-03-2014, 08:47 AM
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craig.mitch316 craig.mitch316 is offline
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These are the most recent pics I have of myself...they are taken mid June. I still look roughly the same, I'll try get some new pics in the next couple weeks. I have managed to keep my weight off for well over a year now.

At the beginning of my journey I started out at 88.9kg...At the end of the 18th Transformation Contest I weighed 71.6kg and I have now maintained my weight at around 75kg since April.
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  #15  
Old 09-03-2014, 02:45 PM
concetta27 concetta27 is offline
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Can't tell you how happy I am for you. Your enthusiasm comes through in your posts. Can't wait to see your human flag. I know you will do it. Concetta
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  #16  
Old 09-04-2014, 07:27 AM
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craig.mitch316 craig.mitch316 is offline
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Default Wednesday 3 September 2014

Quote:
Originally Posted by concetta27 View Post
Can't tell you how happy I am for you. Your enthusiasm comes through in your posts. Can't wait to see your human flag. I know you will do it. Concetta
Thanks, Concetta. I'll try get a pic of it soon, I am getting quite good at it now.

Total Reps for today:

Pistol Squat (20 Total / leg)
1 Arm Push-Ups (10 Total / Arm)
Strict Pull-Ups (32 Total)
Muscle-Ups (20 Total)
Bar Dips (30 Total)
Handstand Push-Ups (12 Total)
Dragon Flags (15 Total)

My tally towards my 12 week total.

12 weeks:

# 760 - Pistol Squats (380 / leg)

- 90 Total (45 / Leg)

# 440 - 1 Arm Push-Ups (220 / arm)

- 76 Total (38 / Arm)

# 720 - Strict Pull-Ups

- 84 Total

# 300 - Muscle-ups

- 45 Total

# 720 - Straight Bar Dips & Parallel Bar Dips

- 85 Total

# 300 - Handstand Push-Ups

- 42 Total

# 240 - Dragon Flags

- 45 Total
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Last edited by craig.mitch316 : 09-04-2014 at 08:37 AM. Reason: Wording
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  #17  
Old 09-07-2014, 05:46 PM
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craig.mitch316 craig.mitch316 is offline
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Default Thursday 4 September 2014

I haven't updated this in a while...I've been side tracked with a few other things that are going on at the moment.

I worked toward my goal today for the Front and Back Lever. This was hard really hard today, it really takes out of the lats and triceps.

Warm-Up x 3 Rounds
Go through the circuit using a 2-0-1 tempo for each exercise.
1A) Prisoner Squat 12 reps
1B) Pushup 8 reps
1C) Prisoner Lunge 8 reps per side

Resistance Band 35KG x 4 rounds
5 Squat Hops
5 Thrusters
5 OH Squats
5 Close-Grip Push-Ups
5 High Pulls

I did 3 rounds of the following for Front Lever training:

Tuck Front Lever Hold x 20 sec
L-Sit Pull-Ups x 5...needs a lot of work, I'm still finding these difficult
Front Lever Raisers x 5
Front Lever Negatives x 5
One Leg Front Lever Tuck Hold / Leg x 10 sec

For Back Lever training I did 3 rounds of the following:

Skin the Cat x 5...Last Rep Back Lever Iso hold for a couple secs.
Windscreen Wipers x 5 / side

I was absolutely buggered after this.
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  #18  
Old 09-07-2014, 10:07 PM
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PeterJankowski PeterJankowski is offline
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I've said it once and I'll say it again.

You sir are a sexy beast!
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  #19  
Old 09-08-2014, 05:13 PM
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craig.mitch316 craig.mitch316 is offline
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Quote:
Originally Posted by PeterJankowski View Post
I've said it once and I'll say it again.

You sir are a sexy beast!
LOL...Cheers mate, I just need to get my chocolate and cookie addiction under control again.
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  #20  
Old 09-08-2014, 05:16 PM
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PeterJankowski PeterJankowski is offline
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Quote:
Originally Posted by craig.mitch316 View Post
LOL...Cheers mate, I just need to get my chocolate and cookie addiction under control again.
Yes I know what you mean. I'm back in control but it took a bit of overfeeding to get there.
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