Colstreamer's 2012 transformation contest log

[LetsGrow]

Gotcha.

 

[LetsGrow]

I have a digital caliper at home but problem is I wouldnt be able to input an average measurement so kinda stuck on that. Going to try and find a dunk tank or bod pod in my area.

 

[Colstreamer]

I have a digital caliper at home but problem is I wouldnt be able to input an average measurement so kinda stuck on that. Going to try and find a dunk tank or bod pod in my area.

How much would that cost? Gotta be some dedicated to go to all that trouble bro!


Defeat is the stepping stone to victory.

 

[zedhed]

Here's another update pic of my back. It's hard gettin a shot of your back!!

It ain't great but I ain't trying for another!!


Defeat is the stepping stone to victory.

Your getting some thickness there bro SWEET!

 

[LetsGrow]

How much would that cost? Gotta be some dedicated to go to all that trouble bro!


Defeat is the stepping stone to victory.

Not sure the cost but want to find out. If reasonable I will do it. Would like to know.

 

[bader85]

Bodpods range from 30-100 bucks, depending where you go.. Check a local university, they tend to have a machine.. The place I got my bodpod here in Idaho went out of business.. the closest place I can go to is the University of Utah (5 hour drive) and it costs $35 bucks.. if I'm in the area which I do tend to travel down there once every so often.. I'll get it done.

15% BF? Stuff you CS.. lol. Trimming down nicely bro.. kudos to you and tittyshakers!

 

[Colstreamer]

Lol! Thanks Bader! I'm takin that as a huge compliment!


Defeat is the stepping stone to victory.

 

[Colstreamer]

Light dumbell workout today just because I'm working and I'm bored...

DB OHP
4x15 @ 10kg
1x16 @ 10kg

High incline DB bench press
1x15 @ 10kg
1x16 & 10kg
1x17 @ 10kg
1x18 @ 10kg
1x20 @ 10kg

Low incline bench press
1x15 @ 10kg
1x16 @ 10kg
1x17 @ 10kg
2x20 & 10kg

Flat DB bench press
1x15 @ 10kg
4x20 @ 10kg

Upright row
1x18 @ 10kg
4x20 @ 10kg

High incline bench row
1x15 @ 10kg
1x20 @ 10kg
1x19 @ 10kg
2x15 @ 10kg

Low incline bench row
2x15 @ 10kg
3x18 @ 10kg

Bent over DB row
5x15 @ 10kg

DB bicep curl
1x15 @ 10kg
1x10 @ 10kg
1x5 @ 10kg

Pumped all over my arms and upper body.



Defeat is the stepping stone to victory.

 

[dmk777]

Feel the burn!! Lol I love lil weights sometimes it's amazing what them things can do lol

 

[Colstreamer]

Yeah I keep forgetting if you lift heavy with low Reps you lose a lot of stamina so every now and then I'll bang out a shed load with a diddly li'l weight. Or press ups....


-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[Colstreamer]

Busy day at work today so my training was cut kinda short. Still managed my cardio
5 mins warm up easy pace

1 min max effort
3 mins moderate-easy pace
1 min rest - repeated 5 times 29 mins total

Bench- this was all I had time for! Sheesh!
WU
1x20 @ bar
1x6 @ 70kg (154lbs)
1x3 @ 100kg (220lbs)

Work
1x3 @ 120kg
2x4 @ 120kg
1x3 @ 120kg (264lbs)
1x5 @ 110kg (242 lbs)

Felt good to be pushing 5kg less than my old 1 rep max for reps, wish I could have done more today, I wanted to bang out some dips and incline bench. I'm thinking I'll do that on thursday this week. Still a PR for my working weight.


-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[bader85]

Nice bench, CS...

I kind of wish I could go heavier, but I am seeing the results from high volume lately, so I won't complain...

By the end of the comp I wanna be able to hit 315x1 on decline. I can pump out 255x5 before the start of comp.. so hopefully I gain some strength with the higher volume as well. Watching the T-Nation video now, maybe that will automatically up my bench a bit.

 

[dmk777]

Looking good here my British bro!

 

[Colstreamer]

Nice bench, CS...

I kind of wish I could go heavier, but I am seeing the results from high volume lately, so I won't complain...

By the end of the comp I wanna be able to hit 315x1 on decline. I can pump out 255x5 before the start of comp.. so hopefully I gain some strength with the higher volume as well. Watching the T-Nation video now, maybe that will automatically up my bench a bit.

I added 5kg (11kbs) first time I tried that technique. Straight off the bat. 220 felt lighter so I went up to 231 and blasted out 5x5 I wasn't gonna go so heavy on the bench but I knew I didn't have time for anything else so I went as heavy as I could.


-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[Colstreamer]

Looking good here my British bro!

Thanks darlin, you doin yer rounds? goin round checkin in on everyone's log?


-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[dmk777]

Dam you caught me out lmfao
Yeah I Gota make sure all my EF buddys are well and KTS! Haha

 

[Colstreamer]

Scoping out the competition you mean?





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Defeat is the stepping stone to victory.

 

[zedhed]

If thats the Dave Tate vid then you will add to your bench automatically bader. I wouldnt surprized if you added 20 Lbs.

 

[Colstreamer]

If thats the Dave Tate vid then you will add to your bench automatically bader. I wouldnt surprized if you added 20 Lbs.

That's the one bro!


-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[Colstreamer]

This is my cheat way of doing my diet. A screen shot from my calorie tracker.




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Defeat is the stepping stone to victory.

 

[Colstreamer]

Ok another busy day another shitty workout.

Front squats
WU
1x8 @ bar
1x8 @ 30kg (66lbs)
1x8 @ 35kg (88lbs)

Work
1x8 @ 45kg (99lbs)
4x8 @ 50kg (110lbs)

Pull ups
8x3 @ BW - done with perfect form.

That was all I had time for I'm afraid. I'm hoping to make up for it tomorrow.

Diet screenshots for the day!




-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[zedhed]

Thats a nice diet app there CS. What is it?
Plz explain how you came up with your macro % split too bro and thanks.

 

[Colstreamer]

Thats a nice diet app there CS. What is it?
Plz explain how you came up with your macro % split too bro and thanks.

The app is myfitnesspal on my iPhone, there's a website too.

The macros happened cos of my new shake it's 90% protein or something stupid like that, I only had 2 (each with milk) but it bumped my protein right up, I think I'm gonna have to make em smaller, I just used the scoop, didn't notice the amount I was having in one go till entered it into the app. I can post up the list of Food I had today as well if you'd like but it's long and has to be in 2 parts.


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Defeat is the stepping stone to victory.

 

[Colstreamer]

This is one shake, made with milk and soy milk.

And that's just one!! 100g protein! Wow!

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Defeat is the stepping stone to victory.

 

[RADAR]

Yeah I keep forgetting if you lift heavy with low Reps you lose a lot of stamina so every now and then I'll bang out a shed load with a diddly li'l weight. Or press ups....


-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

Thats fine...People at my gym are starting to ask how am i getting such big round shoulders using small weights!

 

[RADAR]

This is one shake, made with milk and soy milk.

And that's just one!! 100g protein! Wow!

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Defeat is the stepping stone to victory.

You may want to evaluate that protein source.
One of the main reasons why bodybuilders will tend to stay away from Soy, is its low Biological Value of 74, One reason soy is so low on the BV scale is because it is lacking in the sulfur containing amino acid methionine. This sulfur containing amino acid is particularly important for protein synthesis/growth, proper immune system function, and the body's production of glutathione (GSH). In particular, GSH is also partly responsible for keeping low density lipoproteins (LDL), the bad cholesterol, from oxidizing and clogging our arteries.

Several studies have shown soy protein to be inferior to whey for the production of GSH and improvements in immunity. In one study, rats fed soy protein that was not fortified with methionine as 13% of total calories, had a sizable increase in LDL cholesterol. These rats were found to have low levels of GSH and did not grow as well as another groups of rats fed higher BV proteins. One of the main concerns that I have with Soy was the fact that it contains "anti-nutrients" that block the digestion and absorption of many nutrients. The main "anti-nutrients" found in Soy are Lectins and Protease Inhibitors. Lectins have been proven to cause a wide range of problems, one of the more serious ones being intestinal damage. Protease is very important to the bodybuilder. Protease is an enzymes that assists in the digestion of proteins. A Protease Inhibitor obviously interferes with Protease, but also with other digestive enzymes trypsin and chymotrypsin. Finally, soy contains many estrogenic compounds such as genistein and diadzein. Any bodybuilder knows that an increase in estrogen levels is never good. Increased water retention, elevated body fat levels, and gyno are never very impressive to a judge, nor to any person looking at you.

 

[zedhed]

Also I read a study that soy in males increases estrogen.
CS, how come you chose to use Soy instead of whey?

Sent from my MB865 using Tapatalk

 

[Colstreamer]

The protein powder itself is whey, one unflavoured the other flavoured. I just mix it with soy milk as well as dairy milk. I'm following that blood type diet and it said soy=ok for me. I'll double check it though. I'm not fussed about dropping it. from what Radar said it sounds like a complete waste of time.


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Defeat is the stepping stone to victory.

 

[Colstreamer]

The protein powder itself is whey, one unflavoured the other flavoured. I just mix it with soy milk as well as dairy milk. I'm following that blood type diet and it said soy=ok for me. I'll double check it though. I'm not fussed about dropping it. from what Radar said it sounds like a complete waste of time.

^^^my previous post should have a pic attached which shows what goes into the shake, the soy is 200ml of milk. The other pics are showing the contents of that shake. As I said, I can drop the soy milk but the stats for the shake won't change much.
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Defeat is the stepping stone to victory.

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Defeat is the stepping stone to victory.

 

[Colstreamer]

Ok yet another crappy workout! It sux when we're short staffed at work.

Pull ups 1x3 @ BW these just didn't feel right so I sacked them as I did 8 sets yesterday.

Pendlay row
WU
1x10 @ 35kg (77lbs)
1x10 @ 45kg (99lbs)
1x10 @ 50kg (110lbs)

Work
1x10 @ 55kg (121lbs)
1x10 @ 60kg (132lbs)
1x8 @ 65kg (143lbs)
1x8 @ 70kg (154lbs)
1x5 @ 80kg (176lbs)

Yates row
1x8 @ 47.5kg (104.5lbs)
1x8 @ 67.5kg (148.5lbs)
3x8 @ 70kg (154lbs)

OHP
1x10 @ 40kg (88lbs)
1x8 @ 45kg (99lbs)
1x8 @ 50kg (110lbs)

Ok I know OHP isn't a back exercise! This whole week has been fcuked up for training! I'm off work for a week starting tomorrow so hopefully I'll be able to make up for the past few days' shitty performances.



-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[Colstreamer]

Cal counter screenshot for 07/march/2012



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Defeat is the stepping stone to victory.

 

[RachelM]

Sorry to hear work's crappy CS.. you should take out your frustrations in the gym..
It's good you have some time off

 

[Colstreamer]

Thanks Rachel, I'm taking the day off today, apart from kickboxing later, and I'm gonna get back in there tomorrow


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Defeat is the stepping stone to victory.

 

[dmk777]

I'm off today too CS and tbh in glad as I'm having a really shity couple days!

 

[Colstreamer]

I'm off today too CS and tbh in glad as I'm having a really shity couple days!

Really? What's getting you down?


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Defeat is the stepping stone to victory.

 

[zedhed]

Sorry to hear this from both you guyz.
You both need to take a nice walk. Not fast but just a nice walk around town and take deep breaths while your walking.
Really you will find that you just feel better.
And keep smileing too!

 

[Colstreamer]

Ah I'm feelin much better. Just finished kickboxing. I took lumps outa my sparring partners tonight. Felt good, did some boxing with one guy.... They never stand a chance when we only use our hands


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Defeat is the stepping stone to victory.

 

[Colstreamer]

Cal counter screenshot for 08/march/2012




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Defeat is the stepping stone to victory.

 

[LetsGrow]

Nice brotha! Way to kill it...or Gould I say your training partner lol

 

[Colstreamer]

Nice brotha! Way to kill it...or Gould I say your training partner lol

Thanks bro. It felt good, two knock downs! And they weren't foot sweeps either!


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Defeat is the stepping stone to victory.

 

[RyanArnett]

Good job bro. Keep your head up and push through these rough days

Sent from my LG-LW690 using EliteFitness

 

[Colstreamer]

Good job bro. Keep your head up and push through these rough days

Sent from my LG-LW690 using EliteFitness

Thanks bro!
I just had a killer workout! Made up for most of the week!


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Defeat is the stepping stone to victory.

 

[LetsGrow]

About time you did something productive

 

[Colstreamer]

Shoulders and legs.

WU
DB overhead press/lateral raise supersets
1x10 @ 5kg/1x10 @ 2.5kg
1x10 @ 7.5kg/1x10 @ 5kg
1x10 @ 12.5kg/1x10 @ 7.5kg
1x10 @ 12.5kg/1x10 @ 10kg

Upright row/lateral raise supersets
1x8 @ 50kg/1x8 @ 10kg
1x8 @ 50kg/1x8 @ 12.5kg
1x8 @ 50kg/1x7 @ 12.5kg

OHP/lateral raise supersets
3x8 @ 50kg/3x8 @ 10kg

Squat
1x20 @ bar
1x20 @ 40kg
5x15 @ 50kg

Front squat
5x5 @ 50kg

Deadlift
1x10 @ 55kg
2x5 @ 95kg

Bag work
5 mins warm up, hands only moderate pace

1 min max effort
3 mins moderate-easy pace
1 min rest - repeated 6 times.


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Defeat is the stepping stone to victory.

 

[dmk777]

Go CS KTS!! Great WO and bag session

 

[Colstreamer]

Screenshot of cal counter for Friday 9th march 2012


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Defeat is the stepping stone to victory.

 

[gymjunkie09]

Hows that new diet going? I cant see the breakdown my plat is gone, I really cleaned mine up last week and dropped my carbs to around 70g ed simple carbs pre-workout and complex post workout and it made a huge difference, I dropped like 3 lbs and my and popped in a week.....may be able to hit 6% at this pace

 

[Colstreamer]

To be honest I've had to drop cals this week, the new diet is easier to digest I'll say that. But I seem to be going back up in weight, I'm getting another assessment next week so I'll know if it's the right kind of gain. The mirror is saying I've leaned out a tad more.


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Defeat is the stepping stone to victory.

 

[gymjunkie09]

To be honest I've had to drop cals this week, the new diet is easier to digest I'll say that. But I seem to be going back up in weight, I'm getting another assessment next week so I'll know if it's the right kind of gain. The mirror is saying I've leaned out a tad more.


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Defeat is the stepping stone to victory.

I'm always the other way around, I can't eat much below maintainance without wasting away

 

[Colstreamer]

I'm always the other way around, I can't eat much below maintainance without wasting away

I recall working out my maintenance being just under 3,000 cals. And if I go over it I seem to put on weight, I seem to be able to drop 300 cals and not lose weight too quickly or lose too much strength.


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Defeat is the stepping stone to victory.

 

[gymjunkie09]

I recall working out my maintenance being just under 3,000 cals. And if I go over it I seem to put on weight, I seem to be able to drop 300 cals and not lose weight too quickly or lose too much strength.


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Defeat is the stepping stone to victory.

You used a bmr calculator? 3,000 is low for your size, it must be sedentary.....so in theory if u ate 2,500cals a day and didn't even workout you should lose weight...but everybody is different and why some diets may work for some people and not so much for other people

 

[Colstreamer]

You used a bmr calculator? 3,000 is low for your size, it must be sedentary.....so in theory if u ate 2,500cals a day and didn't even workout you should lose weight...but everybody is different and why some diets may work for some people and not so much for other people

Well it's 3,470 cals per day taking into account the times per week I exercise but the rest of my day is sedentary as fuck and on 3,470 I'll explode. I was on that before Christmas and put on plenty of weight. At the moment anything over 3,000 and my weight goes up.


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Defeat is the stepping stone to victory.

 

[Colstreamer]

Cal counter screenshot


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Defeat is the stepping stone to victory.

 

[Colstreamer]

OMG I just seen this! If anyone aint seen it yet you gotta check it out!!!

Black thug gets KNOCKED the fuck out by 70 year old man!!!! - YouTube

 

[Colstreamer]

I had a podiatrist appointment yesterday and as Monday is my girl's only day off I didn't go to the gym.

So today I tried to make up for it by hitting cardio nice and hard as well as the weights.

Cardio
2x5 mins easy pace warm up on heavy bag.

1 min max effort
3 mins moderate - easy pace
1 min rest - repeated 10 times. - 59 minutes total

Bench
1x10 @ bar
1x8 @ 70kg (154lbs)
2x5 @ 100kg (220lbs)
1x4 @ 120kg (264lbs)
1x4 @ 110kg (242lbs)
1x3 @ 115kg (253lbs)
1x6 @ 105kg (231lbs)
1x4 @ 110kg (242lbs)
1x6 @ 100kg (220lbs)

Incline bench
1x8 @ 70kg (154lbs)
1x7 @ 71kg (156.2lbs)
1x8 @ 72kg (158.4lbs)
1x7 @ 72.5kg (159.5lbs)
1x6 @ 75kg (165lbs)

Dips
WU
2x5 narrow grip partial reps
2x4 wide grip partial reps
1x4 extra wide grip partial reps

Work
2x6 narrow grip @ BW

2x6 wide grip @ BW

3x5 extra wide grip @ BW



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Defeat is the stepping stone to victory.

 

[Colstreamer]

Cal counter screen shot for today


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Defeat is the stepping stone to victory.

 

[moya]

OMG I just seen this! If anyone aint seen it yet you gotta check it out!!!

Black thug gets KNOCKED the fuck out by 70 year old man!!!! - YouTube

love it

 

[zedhed]

I had a podiatrist appointment yesterday and as Monday is my girl's only day off I didn't go to the gym.

So today I tried to make up for it by hitting cardio nice and hard as well as the weights.

Cardio
2x5 mins easy pace warm up on heavy bag.

1 min max effort
3 mins moderate - easy pace
1 min rest - repeated 10 times. - 59 minutes total

Bench
1x10 @ bar
1x8 @ 70kg (154lbs)
2x5 @ 100kg (220lbs)
1x4 @ 120kg (264lbs)
1x4 @ 110kg (242lbs)
1x3 @ 115kg (253lbs)
1x6 @ 105kg (231lbs)
1x4 @ 110kg (242lbs)
1x6 @ 100kg (220lbs)

Incline bench
1x8 @ 70kg (154lbs)
1x7 @ 71kg (156.2lbs)
1x8 @ 72kg (158.4lbs)
1x7 @ 72.5kg (159.5lbs)
1x6 @ 75kg (165lbs)

Dips
WU
2x5 narrow grip partial reps
2x4 wide grip partial reps
1x4 extra wide grip partial reps

Work
2x6 narrow grip @ BW

2x6 wide grip @ BW

3x5 extra wide grip @ BW



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Defeat is the stepping stone to victory.

Killa workout bro. Nice and killa!

 

[Colstreamer]

Killa workout bro. Nice and killa!

Thanks bro!
My pecs are still aching!

 

[dmk777]

Hey bro!! Awesome job in here I'm sure I see them numbers creeping up nicely!!
Did you get you primo yet!

 

[Colstreamer]

Hey bro!! Awesome job in here I'm sure I see them numbers creeping up nicely!!
Did you get you primo yet!

Lol thanks D. I actually think the weights are staying stagnant at the moment. And the reps are going down... lol it happens. They'll start going back up soon enough


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Defeat is the stepping stone to victory.

 

[dmk777]

Dynamite !!! Here this is the shit to blast through it lol ,

 

[Colstreamer]

OK yet another short workout. Honestly with everything that's been going on recently I don't think I'll be able to continue training at the gym at work. Muscleworks bethnal green here I come!

WU
5 mins kicking bag easy pace

Squat
1x10 @ 55kg
1x8 @ 65kg
3x12 @ 85kg
1x20 @ 85kg

Deadlift
1x10 @ 110kg
1x10 @ 110kg

And that's it!!! I gotta say though, kicking (even at an easy pace) followed by squats & deads = BACK PUMP! Damn never had such a pump down there even with the taurine I got it today. Ah well...



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Defeat is the stepping stone to victory.

 

[dmk777]

Still a good workout though CS, what's the crack with work like matey?

How you getting on with your MP products?

 

[Colstreamer]

Still a good workout though CS, what's the crack with work like matey?

How you getting on with your MP products?

Ah they're makin changes at work, nothin major but as per usual I'm gettin passed over for promotion and my lunch time's been cut but 30 mins to I don't really get enough time to train properly and the gum's only open after 7 on mon, turs & fri. So I won't be able to do all my training there, I'm gonna have to join that gym in bethnal green I showed you.

The MP protein powder I got is great. I have 2 scoops per serving, 1 of the total protein and one of the whey isolate. Comes to 75% protein 100g per serving! It's great, doesn't mix as well as maximuscle but at a 5th the price who gives a fcuk? Lol!


-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[dmk777]

Man that's shit Cs, I hope you find a way round it.
And one things for sure at least you'll be happy at that gym lol it looks awesome.

I find the mp mix ability varies I've only had one lot that wouldn't mix as well then the rest were perfect.

 

[Colstreamer]

It's fine in a shaker, just that maximuscle mixes great with just a fork!! the main reason I stayed with them for do long!

I'll be joining muscleworks whether I manage to get my financial plan working or not, that way I can train thurs and fri & weekends if I want. And yeah, it looks fuckin awesome! Full of pro BBers too apparently.


-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[Colstreamer]

KTS Monday!!!

Plan for today is, cardio at lunch time weights after work. And today I'm trying something slightly different, stay tuned....


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Defeat is the stepping stone to victory.

 

[Colstreamer]

Cardio hit!!!

2x5 min rounds on bag warm up

1 min max effort
3 mins mod-easy pace
1 min rest - repeated 3 times
Last round 2 mins max effort
3 mins moderate-easy pace.


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Defeat is the stepping stone to victory.

 

[Colstreamer]

Shoulder WO

I pretty much copied OWL's last shoulder WO here.

Shrugs from the rack 2 min rest between sets
1x20 @ 50kg (110lbs)
1x20 @ 80kg (176lbs)
2x15 @ 100kg (220lbs)
2x12 @ 110kg (142lbs)
1x8 @ 160kg (374lbs)

DB OHP seated 2 mins rest between sets
2x15 @ 20kg (44lbs)
1x10 @ 22.5kg (49.5lbs)
1x8 @ 22.5kg
2x8 @ 25kg (55lbs)

Lateral raises 1 min rest between sets
1x15 @ 7.5kg (16.5lbs)
2x12 @ 10kg (22lbs)
2x10 @ 12.5 (27.5lbs)
1x8 @ 12.5
1x12 @ 10kg

Front raises 1 min rest between sets
2x15 @ 7.5 kg (16.5lbs)
3x10 @ 10 kg (22lbs)

Rear delt raises on incline bench 1 min rest between sets
2x12 @ 10kg (22lbs)
2x10 @ 12.5kg (27.5lbs)

Upright row 1.5 min rest between sets
5x8 @ 50kg (110lbs)

And that's where I sacked it! Not quite the same and much lighter weights! I think next time I'll stick to my usual shoulder routine but increase sets and reps.


-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[Colstreamer]

\|/ down there...


-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[bader85]

Nice working through the lag you've hit, CS. Also that kick/squat/DL day, hell, if that's all you did you'd still see great results.. thats a workout my friend.

Best wishes on your biz adventure and new gym.

 

[Colstreamer]

Nice working through the lag you've hit, CS. Also that kick/squat/DL day, hell, if that's all you did you'd still see great results.. thats a workout my friend.

Best wishes on your biz adventure and new gym.

Thanks Bader, like you I'm my own worst critic, I see few sets and light numbers and psychologically feel like I haven't worked hard enough.


-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[RADAR]

Bro, we're all our own worse critics ,even after 40 yrs training i get pissed off because i have surpassed my genetic potential.If i don't have trouble walking out of the gym & driving then i consider the whole workout wasted!

 

[Colstreamer]

Yeah I know that feeling! We almost always need a second opinion to keep it all in perspective!


-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[Colstreamer]

Chest WO today.

WU
Flat DB press
1x8 @ 20kg
1x8 @ 22.5kg

Work
Flat bench
1x10 @ 60kg (132lbs)
1x15 @ 80kg (176lbs)
1x12 @ 85kg (187lbs)
1x10 @ 85kg
1x10 @ 81kg (178.2lbs)
1x9 @ @ 81kg +1 forced

Incline bench
1x7 @ 60kg
1x 10 @ 60kg
1x 6 @ 60kg +1 forced

Dips (wide)
1x4 @ BW
1x3 @ BW failure.


-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[Colstreamer]

Getting an assessment in the gym on Thursday, was supposed to be last Friday but that was booked up an shit. Anyway I got a progress pic today after training and... Doesn't look as though I've progressed any since my last update pic.

 

[bader85]

Whatev's CS. You lookin great boy. Side abs are coming in. You've got to be down to 14% cause I never got my side abs out at 15%

Nice job. Putting me to shame

 

[Colstreamer]

Whatev's CS. You lookin great boy. Side abs are coming in. You've got to be down to 14% cause I never got my side abs out at 15%

Nice job. Putting me to shame

Thanks B

 

[Colstreamer]

Macros and shit.....

 

[RADAR]

Lol thanks D. I actually think the weights are staying stagnant at the moment. And the reps are going down... lol it happens. They'll start going back up soon enough


--------------------------------------------------------------------------

Defeat is the stepping stone to victory.

When that happens ,drop the weight and do reps as fast as you can, after 3 weeks of this you will shoot way past your sticking point!

 

[Colstreamer]

When that happens ,drop the weight and do reps as fast as you can, after 3 weeks of this you will shoot way past your sticking point!

Thanks Radar, I'll do that!


--------------------------------------------------------------------------

Defeat is the stepping stone to victory.

 

[gymjunkie09]

When that happens ,drop the weight and do reps as fast as you can, after 3 weeks of this you will shoot way past your sticking point!

love reading your posts bro, I sweat you know every trick in the book

 

[Colstreamer]

Back WO today
pull ups
1x3 @ BW
1x8 @ BW failure
1x6 @ BW failure
1x3 @ BW perfect form
1x7 @ BW failure
1x2 @ BW+10kg +1 negative

Yates row underhand grip
1x14 @ 27.5kg (60.5lbs)
1x12 @ 47.5kg (104.5lbs)
1x12 @ 57.5kg (126.5lbs)
1x12 @ 67.5kg (148.5lbs)
1x12 @ 77.5kg (170.5lbs)
1x10 @ 87.5kg (192.5lbs)

Pendlay row
1x6 @ 77.5kg
1x6 @ 77.5kg
1x5 @ 87.5kg
1x5 @ 87.5kg

Chuck stake! I went dizzy after that last set of P-rows!! Seeing stars and shiz. Back is fcuked! Totally FUBAR!

 

[Colstreamer]

Cardio. Again not much time so I had to blast through it like I meant business.

WU
5 mins punching only, work on footwork, moderately hard pace

Work
2 mins max effort
5 mins moderate-easy pace
1 min rest - repeated 3 times

25 mins total

I've now stepped up to 2 minutes for max effort and back to 5 mins mod-easy with still only 1 min rest. I gotta say this plan is working a treat!! I got a warm up match in May and I'm feeling confident. I thought the 2 min max effort would be a real killer but during my minute rest I was looking forward to the next max effort!


--------------------------------------------------------------------------

Defeat is the stepping stone to victory.

 

[Colstreamer]

Macros for the day, Too many lattes today. All the sugar is from the milk...


--------------------------------------------------------------------------

Defeat is the stepping stone to victory.

 

[Colstreamer]

Just had my assessment at the gym.

Weight 106kg (232.2lbs)
Peak flow 710 L/pm
HR 54 B/pm
BP 140/69 - gone up for some reason
BF 12.9%

What a result!! I'm pleased with that apart from my BP

 

[dmk777]

Nice job on your m.o.t CS lol

 

[Mad_Max21]

Looking G2G in here! KTS!!!

 

[Colstreamer]

Nice job on your m.o.t CS lol

M.O.F innit. Ministry of Fitness!

How's school D? Playing well with the others in the playground? Lol
--------------------------------------------------------------------------

Defeat is the stepping stone to victory.

 

[Colstreamer]

Looking G2G in here! KTS!!!

Thanks Max mate. I'll be kicking peeps later on!! That good enough? Lol!


--------------------------------------------------------------------------

Defeat is the stepping stone to victory.

 

[bader85]

Here's what I think of your 12.9% BF! ..|.,

But in all seriousness.. ..|., Bahaha! Dude.. way to GO! That is INSANE! You're kicking some serious ass my brotha!

 

[Colstreamer]

Thanks B!! If I end up half as good as you were last year I'll be well pleased!

I checked your pics out earlier. You did bloody well last year!

 

[Colstreamer]

Kickboxing last night was interesting.
Usual stuff till the end. We did sparring as active rest with 30 second blasts at dips and step jumps (you get one of those aerobics steps with one foot in the step the other in the floor and alternate foot positions with a jump) also did a lot of restricted sparring ie only use hands or only use legs or only use lead or rear techniques etc. it's kinda unfair when I spar these guys just using hands, kickboxers generally make poor to mediocre boxers (Klitschko brothers and Nigel Benn are some of the exceptions!) so yeah I pulverised em!!

Anyways, it was a nice killer session and I weighed in at 104.5kg on their gym scales! Ha this weight is dropping off me and seems to be mainly far loss!

I started eating "wrong" for my blood type yesterday so I ought to get accurate results for someone eating wrong for their type. I gotta say though I MUCH prefer the way this essentially Pescatarian diet is working for me! Putting away the food is so much easier and the results are speaking for themselves so far! I'm hoping by starting the diet proper by the first of April it'll be enough to give me good results for the end of the contest.


--------------------------------------------------------------------------

Defeat is the stepping stone to victory.

 

[Colstreamer]

Today's WO
They were having a little lifting competition in the gym today. Nothing special just max reps in one set of bench deadlift and squat. It was 75% of BW for bench and squat and 100% BW for deadlift.

Bench 1x19 @ 78.75kg
Deadlift 1x14 @ 105kg
Squat 1x30 @ 78.75kg - my head was pounding for done reason by the time I got to 26 on squats and by 29 I could only manage one more and had to sack it, I was starting to see stars as well!

That's me for the day! I'm shagged!

 

[dmk777]

Shagged haha haven't heard that in ages lmfao.
Anyway ur max reps are tremendous bro super job

 

[Colstreamer]

Thanks D, I was seeing stars by the end of the squats, vision was going too and for some reason I got a pounding headache!

 

[Colstreamer]

What a beautiful city I live in


Completely off topic! I mean a sunset has nothing to do with bodybuilding.....

 

[Rebecca D]

Shagged haha haven't heard that in ages lmfao.
Anyway ur max reps are tremendous bro super job

In South Carolina our official state dance is the shag. (Myrtle Beach Days)

RD

 

[Colstreamer]

Interesting word shag,

For an ornithologist it's a bird

For a smoker it's a tobacco

For an Egyptian it's a rug

For Americans it's a dance

And for me it's just a remote possibility!