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Colstreamer's 2012 transformation contest log

Colstreamer

Colstreamer

Plat Hero
Platinum
Age: 33
Sex: Male
Height: 6'1"
Weight: 108 kg (237.6 lbs)

My goals for the competition are:
Número uno: drop bodyfat 10% is the goal.
Número um two: maintain what lean mass I have and possibly put on some more... So basically I'm cutting! Ideally I'd like to be 220 lbs @ 10% bf although that'd mean adding 7 kg (15.4 lbs) muscle which I can't realistically see happening as I'll have to lose something like 18 kg (nearly 40 lbs) fat to get to 10%....

The plan is 45 minutes of cardio (minimum) per day I'll have to do it on the rowing machine and punch bag as I have plantar fasciitis and can't run, squat or do deadlifts till I get the OK from the podiatrist. I will still attend kickboxing every Thursday (90 mins) with some extra sparring training for an hour Sunday mornings.

I'll be doing pretty much upper body only.
Split A: pushing
Split B: pulling
Monday, Wednesday & Friday
A,B,A one week then B,A,B the next week and so on. I'm going to add squats 5x20 @ BW only each workout.

Tuesdays and Thursdays I'll be training to increase anaerobic endurance on the punch bag:
5 mins warm up
1 min max effort
5 mins moderate to easy pace
1 min rest - back to max effort and repeat 4-5 times. About 30-40 mins total.

Diet will be sub 2,500 cals per day


Pics to come as soon as possible... Also I'm getting a bf% check on Friday I'll include that also.
 
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Looking good matey lets hit these goals KTs ha now I know what that means. Good luck!!
 
Pics.....
Is my spoon the biggest...?
 
Hey bro CS.
So glad your doing this man!
For you bro I think the very biggest thing that you could do will be totally diet related.
Check with Donna and find out what site she uses for logging her diet and you do the same bro. That is gonna be a massive help to you.
Best of luck brother and best regards.
 
Just for fun....
Having said that, another goal of mine is to get that higher, less of a tyre round the gut would facilitate that...
 
zedhed said:
Hey bro CS.
So glad your doing this man!
For you bro I think the very biggest thing that you could do will be totally diet related.
Check with Donna and find out what site she uses for logging her diet and you do the same bro. That is gonna be a massive help to you.
Best of luck brother and best regards.
Click to expand...

Hey Zed :D thanks bro, I'll do that. I've got a calorie counter on my phone, and I've dropped over 12 lbs so far this month...
 
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Colstreamer said:
Age: 33
Sex: Male
Height: 6'1"
Weight: 108 kg (237.6 lbs)

My goals for the competition are:
Número uno: drop bodyfat 10% is the goal.
Número um two: maintain what lean mass I have and possibly put on some more... So basically I'm cutting! Ideally I'd like to be 220 lbs @ 10% bf although that'd mean adding 7 kg (15.4 lbs) muscle which I can't realistically see happening as I'll have to lose something like 18 kg (nearly 40 lbs) fat to get to 10%....

The plan is 45 minutes of cardio (minimum) per day I'll have to do it on the rowing machine and punch bag as I have plantar fasciitis and can't run, squat or do deadlifts till I get the OK from the podiatrist. I will still attend kickboxing every Thursday (90 mins) with some extra sparring training for an hour Sunday mornings.

I'll be doing pretty much upper body only.
Split A: pushing
Split B: pulling
Monday, Wednesday & Friday
A,B,A one week then B,A,B the next week and so on. I'm going to add squats 5x20 @ BW only each workout.

Tuesdays and Thursdays I'll be training to increase anaerobic endurance on the punch bag:
5 mins warm up
1 min max effort
5 mins moderate to easy pace
1 min rest - back to max effort and repeat 4-5 times. About 30-40 mins total.

Diet will be sub 2,500 cals per day


Pics to come as soon as possible... Also I'm getting a bf% check on Friday I'll include that also.
Click to expand...
just some friendly advice bro, 2,500 calls is on the low side to start your diet at weighing almost 240lbs....you'll get quick results but will lose a good amount of muscle mass and hit a wall rather quickly imo, then it's gonna be hell trying to get under 10%, If you do go that low make sure your carb intake is decent. Just for example the last month i've been cutting on 2,800 cals 50/20/30 split with very littel cardio and went from 192lbs to 178, I dropped 8lbs in the first week just by change in diet and cutting back on carbs and have leveled out at around 2-3 lbs a week which is still a bit more than i'd like
 
gymjunkie09 said:
just some friendly advice bro, 2,500 calls is on the low side to start your diet at weighing almost 240lbs....you'll get quick results but will lose a good amount of muscle mass and hit a wall rather quickly imo, then it's gonna be hell trying to get under 10%, If you do go that low make sure your carb intake is decent. Just for example the last month i've been cutting on 2,800 cals 50/20/30 split with very littel cardio and went from 192lbs to 178, I dropped 8lbs in the first week just by change in diet and cutting back on carbs and have leveled out at around 2-3 lbs a week which is still a bit more than i'd like
Click to expand...

Thanks for the tip bro! I must admit, I've lost over 12 lbs so far this month and a fair whack of that has been muscle as I've had a noticeable drop in strength. I just calculated my BMR, I got 2,245 then multiplied by 1.55 for my activity level and my daily caloric requirement came out as 3,480 cals per day so if go up to say 2,900 cals per day @ 50/20/30 that ought to be ok...? :)
 
bader85 said:
Nice solid build and frame. Some great results to be had after 12 weeks. Looking forward to it.
Click to expand...

Thanks bro. I'm looking forward to seeing some results. :)
 
Ok day 1
Breakfast
2 slices whole grain toast
4 eggs scrambled no milk
100g baked beans - I know these aren't the best any suggestions for an alternative will be appreciated.
20 oz americano no milk or sugar.
 
Colstreamer said:
Thanks for the tip bro! I must admit, I've lost over 12 lbs so far this month and a fair whack of that has been muscle as I've had a noticeable drop in strength. I just calculated my BMR, I got 2,245 then multiplied by 1.55 for my activity level and my daily caloric requirement came out as 3,480 cals per day so if go up to say 2,900 cals per day @ 50/20/30 that ought to be ok...? :)
Click to expand...
probably could even go higher than that....the way i've been dieting is a couple hundred calories below maintanence at a 50/20/30 split and i've lost some strength but nothing significant, it's gonna happen regardless so the object is to keep it to a minimum....you're doing way to much cardio also imo, 3 days a week fasted a.m. cardio is plenty. You really wanna focus on intensity while weight training. A lot of people get too carried away with calorie depletion and cardio including myself for the longest time. This way when you hit a wall you have somewhere to go. Like taking away calories or maybe throwing some hiit pwo, and the weight will keep coming off while preserving muscle...patience is something that is often overlooked when dieting
 
Looking good my British brotha!!
I pm'd you b4, bout the cal counter.
Your spoon is the spoon of spoons infact it rather looks like a spade!! Lmfao
 
Ok so I can get it up to 3,000 cals (480 below maintenance) at the same percentages 50/20/30 and that's giving me 238g protein just less than 1.5g per lb of lean body mass.

Ah bro I'm getting conflicting advice on cardio, Steve advised me 45 mins running & 45 mins weights per day to keep strength up and weight down... Don't get me wrong, any excuse not to do so much cardio is welcome!
 
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Mid morning snack
2 bananas
Large skinny latte.
 
Pre workout
2 bananas.
 
Day 1 WO

Dips
WU
3x8 unweighted

Work
5x5 @BW + 20kg (44lbs)

Incline bench
2x5 @ 75 kg (165lbs)
3x5 @ 77.5 kg (170.5 lbs)

Flat bench
1x5 @ 80 kg (176 lbs)
2x5 @ 82.5 kg (181.5 lbs)

OHP
5x5 @ 40 kg

Squat
5x20 @ BW no bar.

PWO
Protein shake
1.5 cups brown rice
0.5 cup kidney beans
135g tuna
0.75 litre water
 
Thanks guys :)
Felt good today, GJ gave me a few pointers on my diet and I gotta say, the extra cals sure helped in the gym today!!
 
20 oz americano no milk or sugar before leaving work.

Also thrashed Kev with a bit o' cardio...
 
Bro that rocks so hard that GJ is giving you tips on diet. He knows his shit on too man. Follow what he says and you will be golden, now a couple of questions for you,
WHAT THE HELL IS A SKINNY LATTE?
WHAT THE HELL IS AMERICANO?
lol...
 
zedhed said:
Bro that rocks so hard that GJ is giving you tips on diet. He knows his shit on too man. Follow what he says and you will be golden, now a couple of questions for you,
WHAT THE HELL IS A SKINNY LATTE? 2 shots espresso 17 oz 2% steamed milk
WHAT THE HELL IS AMERICANO? 2 shots espresso 17 oz warm water
lol...
Click to expand...

You think I should cut out the caffiene bro?.....
I added the latte to up the cals some, plus I aint had one in tiiiiime :)
 
Right I just had dinner two chicken breasts and green leaf salad.
Here's my whole diet for the day I'll log it this way rather than as I go, it'll get too confusing as Zed poiunted out.... lol!

Breakfast 0730
2,000mg taurine
2 fish oil caps
4,000mg glucosamine
4 eggs scrambled, no milk.
100g baked beans - I'm cutting these out in favour of porridge
2 slices wholemeal toast
Americano, no milk or sugar.

Morning snack 1000
2 bananas
skinny latte - no more of these either

Pre workout 1300
2 bananas

Post workout 1450
protein shake - 2 scoops
2 bananas

Lunch 1530
1.5 cups brown rice
0.5 cup red kidney beans
130g tuna

1700 large americano no milk or sugar.

evening snack 1900
protein shake - 1 scoop plus 3 oz milk
apple - medium size
cup o' tea with drop o' milk (2%)

Dinner 2100
1,000mg vitamin C
2 chicken breasts 100g each
green leaf salad 2 handfulls

So far today I've had 4 litres of water, not including water drunk during training or in shakes or coffees. 2 x 2 litre bottles of evian.

total calories for today 3097
Carbs: 49% 378g
Fats: 19% 67g
Protein: 32% 248g -(how's that?)
 
Day 2
Off day which means 1,5,1 cardio for me and it's kickboxing tonight so that'll be another 90 mins of pretty intense cardio.


Heavy bag
5 mins warm up at easy pace

1 min max effort
5 mins moderate - easy pace
1 min rest - repeated 4 times.

Kickboxing for 90 mins later.

Just finished kickboxing. WU, drills, pad work, sparring. 90 mins total.

Kicked the head instructor in the head too!! :)
 
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Day 2
Diet

Breakfast 0730 ish
2,000mg taurine
2 fish oil caps
4,000 glucosamine
6 eggs scrambled
2 slices of wholemeal toast

Morning snack 1000
2 bananas

Pre workout 1200
1banana
0.75litre water

Workout 1300
32 minutes total max hr 179 bpm...

post WO 1330
protein drink

Lunch 1415
sweet potato with 25g grated cheese
milk 2% 250ml
1 litre water
Pre workout 1900
1 banana

Kickboxing 1930
90 mins total

post WO
2x crappy protein drinks from the gym. This dick in a T-shirt behind the counter was telling me how great it was with like 50g protein, so I got em and when I checked outside there was also 50g sugar in each one!! Had em anyway I was gagging to get something down my neck

Dinner
2 chicken breasts
2 litres water
1,000mg vitamin C

Total cals 3304
carbs: 45% 375g
fats: 21% 76g
protein: 34% 279g

I've got an assessment in the gym tomorrow, BP, BF% HR... I'm betting I come in lighter.
 
Assessment
Went well!
I'm sitting at just over 25% bf (25.2%)
My Hr resting hr is 67 bpm - not true resting hr as I was sitting down.
Airflow 710 litres per minute - good for a non smoker apparently!! :D
Weight 107.6 kg (236.7 lbs) lost just under 1 lb.

Workout.
WU
2x8 assisted pull ups
5x5 squats @ bar only to keep my shoulders in line.

Pull ups
4x5 @ BW
1x4 @ BW

Chin ups
3x5 @ BW

Fat pussy row
5x6 @ BW

Got myself a new protein drink too, this one is 67% protein 18% carbs and 14% fat. Ought to help stay on track with that 50/20/30....
 
Day 3 diet
breakfast 0730
2,000mg taurine
4,000mg glucosamine
2 fish oil caps
5 eggs scrambled - from now on this will be made from 5 egg whites 3 eggs
baked beans
large americano no milk or sugar

mid morning snack 1000
2 bananas

pre workout 1200
2 bananas
0.5 litre water

Workout 1300

post workout 1410
protein shake
plain bagel
1 litre water

Lunch 1500
2 cups brown rice
240g red kidney beans
130g tuna
0.5 litre water

Afternoon snack
30g walnuts
30g sunflower seeds I think I had too many of these, my fat intake was a bit higher than I wanted

Dinner
1,000mg
2 chicken breasts
big ass green leaf salad :D
2 litres water

Total cals 3,202
Carbs: 41% 323g
Fats: 23% 82g - I'm aiming for sub 80g :(
Protein: 36% 285g - Aiming for 200+ so this is good :)

4 litres of water not including water drunk during workouts or in shakes etc.
 
Nice on your logging CS. Bro if the caffine works for you and apparently it does then just leave it. Your bod is used to it and to stop suddenly will prolly give you headaches.
 
Agree with Zed ,and don't totally cut out beans as they have protein in them
tHe Highest is soybeans
Next in line is black beans
 
Thanks for that guys! Glad I'm not cutting the coffee! :D

I'll alternate kidney beans (my fav) with soy beans :)
 
Lol! Kidney beans aren't so bad, I stick em with some brown rice and tuna, scoff it down for lunch.

Heinz baked beans look ok to me, just a bit high in sugar, 20g per tin I believe...
 
Looks like you are getting the diet down bro. It is sticking to it thats the hard part. Be strong brother! By the way not to bring up old shit but how is that foot doin?
 
Yo johnny mate, to be honest I'm finding the dieting easier than I thought, partly cos I'm trying to set an example for Kev but also thanks to increasing cals as GJ suggested. I was tempted by my GFs chocolate pudding last night but had water instead!!

The foot is feeling much better thanks, it still aches in the am and evenings when I take my shoes off but I decided to do some unweighted squats (sometimes with the bar) just to keep my kegs moving 100 per WO in sets of 20. Seeing the foot doc Wednesday maybe get some good news.
 
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Oh dear, the Mrs is a bit upset with me cos I told her I can't eat out tonight, or any night for the next 3 months!
 
Day 4
diet
Breakfast 0830
5 egg whites + 3 eggs scrambled
half cup porridge oats made with water not milk
teaspoon honey
coffee with milk no sugar

Mid morning snack 1100
2 bananas
0.5 litre water

Lunch 1300
baked sweet potato with baked beans and 50g cottage cheese
1 litre water
fuit smoothie apple and black current

Afternoon snack 1500
Latte small
apple

2nd snack 1700
protein shake

Dinner 2100
2 chicken breasts
1.5 litre water

Total calories for the day 2,794
Carbs: 48% 330g
Fats: 19% 58g
Protein: 33% 222g - this is getting better :)

I had less cals today because it's an off day. Thing is, I've noticed myself putting on fat from the extra cals I'm taking on so I'm gonna cut cals to around 3,000 cals per day.
 
badboybounce said:
Brave man col telling mrs no to eating out,thats proper hardcore my man keep it up
Click to expand...

Lol, yeah it's gonna be hard after a few weeks of saying no though....
 
Agreed. She'll have to eat out with her friends if she has to go out.
 
Colstreamer said:
Oh dear, the Mrs is a bit upset with me cos I told her I can't eat out tonight, or any night for the next 3 months!
Click to expand...

Why can't u eat out bro? I ate out tonight....had me a 12oz. Ny strip steak with a dbl side a broccoli and two glasses of ice water. Nothing wrong with that bro
 
gymjunkie09 said:
Why can't u eat out bro? I ate out tonight....had me a 12oz. Ny strip steak with a dbl side a broccoli and two glasses of ice water. Nothing wrong with that bro
Click to expand...

It's a psychological thing for me bro, I wanna stick to my diet like glue. We usually go out every weekend and when I get to a restaurant I can't help myself.
 
I'm with Gj here, I still take my partner out but either eat when I get in or order grilled meat and steamed veg, either way that feeling of determination is great when you can do this without caving!
 
If my bird had her way I'd be eating pizza and other crap every night. It's hard enough for me when she's got packets of biscuits, doughnuts, cakes, puddings etc stuffed in the fridge and cupboards.
 
Lmao....Same at my house CS you know what I done is went and grabbed everything that looked appealing to me every time I opened the cupboard of fridge and put the lot In it's own cupboard were I never venture lol, My girl eats loads stuff like that and doesn't put on a lb she's on 48kg her metabolism and the job she does just burns it all off.....
 
Lol, mine doesn't eat much, when we go out to eat she always leaves more than half hers and I end up eating it, I hate to see food wasted which is another reason I don't wanna eat out! :D
 
Haha that's me too I hate throwing food away so I'd rather eat it lol... Had my cheat meal now I feel fat nd bloated why I looked forward to it I don't know..I'm carrying sun cheat up untill week 7-8 then no cheats til the end.
 
I'm just not cheating at all. Trying to increase my protein intake without increasing carbs or fats too much. I had my last cheat meal Friday 27th a whole pizza to myself with several beers! :D when we're done With this contest I'm going on a fat night out, get tanked up then go for a Chinese! Mmm hmm! :)
 
Colstreamer said:
If my bird had her way I'd be eating pizza and other crap every night. It's hard enough for me when she's got packets of biscuits, doughnuts, cakes, puddings etc stuffed in the fridge and cupboards.
Click to expand...

lmao, that's funny that you call your wife a bird.....that's such and insult in America
 
When i was competing even i had 1 Cheat meal every 2 weeks ,my Fav was homemade pizza it helps keep you sane,& your diet on track,and loads the body with nutritious ingredients,just don't over do it!
 
gymjunkie09 said:
lmao, that's funny that you call your wife a bird.....that's such and insult in America
Click to expand...

Lol, yeah I know, I was going out with this American girl back in '08 she hated me referring to women as "birds" also she told me "geeza" implys an old guy or something in the states. They're just London colloquialisms, slang or whatever.
 
RADAR said:
When i was competing even i had 1 Cheat meal every 2 weeks ,my Fav was homemade pizza it helps keep you sane,& your diet on track,and loads the body with nutritious ingredients,just don't over do it!
Click to expand...

Not being funny but I'll bet you weren't 25% bf when you were competing! I'll see how things go, if I'm going nuts for something after a couple of weeks I'll have it, and if the Mrs wants to eat out I'll take her to a steak house, get me a fat steak! Drooling at the thought!
 
Day 5
Technically an off day but I was at work so I figured I'd get in a quick session in the gym, Kev is working today so ima introduce him to the MetCon.

MetCon
Pull ups x5
Squat thrusts x10
Press ups x10
Kettle bell swings x10

Completed 4 circuits

Lasted 4:23 minutes.
 
Day4 diet

Breakfast 0930
4 eggs scrambled
100g beans
1 slice toast (wholemeal)
0.5 litre water

Mid morning snack 1200
protein shake
apple

Lunch 1400 - 1500 I ate slowly...
2 cups brown rice
240g red kidney beans
130g tuna
1 litre water

impromptu training session 1600

afternoon snack 1730
protein shake

dinner 2030
2 chicken breast
1.5 litre water
salad

Total cals for the day 2,643
Carbs: 38% 252g
Fats: 20% 60g
Protein: 42% 272g lotta shakes today... not so good...
 
Day 6
Workout

WU
Dips
3x8 @ BW

Work
5x5 @ BW + 21.25kg (46.75 lbs)

Flat bench
4x5 @ 85kg
1x8 @ 85kg

Incline bench
1x4 @ 80kg
2x5 @ 77.5kg

Seated OHP
5x5 @ 42.5kg

One good thing that I reckon must've come from the 2,000mg taurine I've been taking daily, I'm no longer getting the ridiculous pumps in my triceps I used to get when pushing. Seriously used to feel as though my arms were gonna pop when I bent them!

I gotta say, I f**kin loved this WO! Damn it felt goood!!! Apart from a li'l prob with using slightly too much weight on the incline bench everything was smooth but challenging. Good pump overall and not too bad in my triceps! Lol! :D
Killed it today!!!!!!!!!!
 
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Looking good there Cs,, well done fella! Can't beat that feeling when you walk out the gym feeling 10ft tall!
 
Yeah lol! Also saw my mate Kev bang out a 140kg one rep max!!! His strength just shoots up when he starts training. He's gonna be a beast by April!
 
Day6
Diet - I'm late entering this as I went to bed early last night..... ;)

Breakfast 0800
4 eggs + 1 egg white scrambled
1 slice while meal toast
Large skinny latte

Mid morning snack 1000
1 banana 0.5 litre water

Pre workout 1200
2 bananas
0.5 litre water

Gym 1300

Post workout 1430
Protein drink

Lunch 1500
2 cups brown rice
240g kidney beans
130g tuna
1 litre water

Afternoon snack 1730
Tuna & sweet corn roll (whole meal roll of course!)
Cup of coffee with drop of milk

Dinner 1930
2 chicken breast
Green leaf salad
1.5 litre water

Total cals for the day 2,805
Carbs: 51% 335g
Fats: 17% 52g
Protein: 32% 224g - :)
 
lol@ who has the biggest spoon.


Looks good ,keep banging at it!
 
moya said:
i think my spoon is bigger...
subbed... should be a great transformation here...
Click to expand...

No way bro!!! My spoon's gotta be biggest!!! Lol!

Thanks for dropping in bro! :)
 
RADAR said:
lol@ who has the biggest spoon.


Looks good ,keep banging at it!
Click to expand...

Thanks Radar. I will keep killin it daily!

I KNEW I should have used a garden spade......
 
dmk777 said:
Oh my boys and there spoons !!! Lmfao. : )
Click to expand...

I'm sure his just LOOKS bigger cos he's 8 inches shorter than me... Lmao!
 
Day 7
Ok so instead of my usual 1,5,1 interval training on the bag I thought I'd try this new thing. It's basically a circuit with relatively heavy weights, instead of doing a set number of reps and sets you aim for a certain number of reps which can be done in as many sets as needed. After one set you move on to the next exercise then the next and so in until you've done the required amount of reps per exercise then do a couple of bodyweight exercises for as many reps as possible for 60 seconds each. Then 2 mins rest and back to circuit but with different exercises.

First circuit:
Bench press 31 reps in 5 sets 100 kg
Chin ups 21 reps in 5 sets BW
Squat 35 reps in 4 sets BW
Barbell row 25 reps in 3 sets 75 kg

1 minute of burpees
30 secs rest
1 minute squat thrusts

Second circuit:
Incline bench 22 reps in 3 sets 80 kg
Deadlift 15 reps in 3 sets bar only
Upright row 21 reps in 3 sets 50kg
Lunges 22 reps in 2 sets BW

Total reps 192 I was aiming for 210 but had to stop as something happened on the last set of upright row, I seem to have strained something in my upper back. So I stopped and stretched my back out, rolled it on the sponge roller. I'm gonna get my girl to walk on my back later on tonight. I hope this doesn't get in the way of my pull session tomorrow or kickboxing on Thursday.

It was a killer workout, I worked up a right old sweat and the burpees and squat thrusts made me gasp!

F**kin loved it!!! :D
 
johnnyrockit8665 said:
Kill that shit brotha!
Click to expand...

Mate I'm loving how this comp has got me so psyched and mentally pumped! My diet is pretty much bang on so far! And I've been feeling just so bloody destructive in the gym! RAAAAA!!!!!



Lol!
 
Now you know why I wanted to put this together so bad :evil: this is one of the most motivating things I have been a part of in a long time. Just what all of us need to push ourselves to the next level! Plus the wealth of knowledge that is being passed around in here is priceless. And we are just getting started brother......We are all gonna see what we are made of in this one!!!:evil:
 
Yeah, bloody good effort putting this together bro. Gotta be worth a bundle of my ill gotten K! Lol! :D
 
dmk777 said:
Go on son rip the place up!! Haha
Click to expand...

Shoulda seen it D mate! I destroyed it in there! Pouring with sweat! Made puddles all over the place! Lmao!!!!
 
Colstreamer said:
Day 5
Technically an off day but I was at work so I figured I'd get in a quick session in the gym, Kev is working today so ima introduce him to the MetCon.

MetCon
Pull ups x5
Squat thrusts x10
Press ups x10
Kettle bell swings x10

Completed 4 circuits

Lasted 4:23 minutes.
Click to expand...

LOL he gonna love you up even more bro for that!
You go Killa!
 
Colstreamer said:
Day 7
Ok so instead of my usual 1,5,1 interval training on the bag I thought I'd try this new thing. It's basically a circuit with relatively heavy weights, instead of doing a set number of reps and sets you aim for a certain number of reps which can be done in as many sets as needed. After one set you move on to the next exercise then the next and so in until you've done the required amount of reps per exercise then do a couple of bodyweight exercises for as many reps as possible for 60 seconds each. Then 2 mins rest and back to circuit but with different exercises.

First circuit:
Bench press 31 reps in 5 sets 100 kg
Chin ups 21 reps in 5 sets BW
Squat 35 reps in 4 sets BW
Barbell row 25 reps in 3 sets 75 kg

1 minute of burpees
30 secs rest
1 minute squat thrusts

Second circuit:
Incline bench 22 reps in 3 sets 80 kg
Deadlift 15 reps in 3 sets bar only
Upright row 21 reps in 3 sets 50kg
Lunges 22 reps in 2 sets BW

Total reps 192 I was aiming for 210 but had to stop as something happened on the last set of upright row, I seem to have strained something in my upper back. So I stopped and stretched my back out, rolled it on the sponge roller. I'm gonna get my girl to walk on my back later on tonight. I hope this doesn't get in the way of my pull session tomorrow or kickboxing on Thursday.

It was a killer workout, I worked up a right old sweat and the burpees and squat thrusts made me gasp!

F**kin loved it!!! :D
Click to expand...

This is cool bro. Gr8 idea on your part! Hell you even added to your brnch.:evil:
 
johnnyrockit8665 said:
Now you know why I wanted to put this together so bad :evil: this is one of the most motivating things I have been a part of in a long time. Just what all of us need to push ourselves to the next level! Plus the wealth of knowledge that is being passed around in here is priceless. And we are just getting started brother......We are all gonna see what we are made of in this one!!!:evil:
Click to expand...

Yeah Johny did I ever tell you "you rock " it's great we're all bouncing of each other everyone's happy and on a big mission to a killa body and it's all thanks to you big guy!!
Thanks so much ....
 
zedhed said:
This is cool bro. Gr8 idea on your part! Hell you even added to your brnch.:evil:
Click to expand...

Thanks Zed! :D I'm hoping it will burn fat and keep my strength, just a pity I wasn't used to the upright rows, I think I should've used a lighter weight. :( then I could've done the full second circuit.
 
zedhed said:
LOL he gonna love you up even more bro for that!
You go Killa!
Click to expand...

He did it sunday! I was shouting at him to keep going when I saw him slowing down and stuff. He did it all the way though. It was a good job.
 
Oh dear, I woke up this morning and it took me a couple of minute to get out of bed. The little strain from yesterday got worse overnight so I went to see the doctor, got some anti inflamatories and he told me not to lift heavy for a couple of weeks.

I'm gonna see how it goes, it's already feeling a lot better. I'll rest it completely until it feels like I can get back to doing heavy stuff.

Gonna have to reduce the cals a fair few to make sure I don't blow up while I'm not going anything. :(

This totally sucks but at least it happened at the beginning. Still plenty of time to catch up....
 
Last edited:
Shit, this is not good to hear Colstreamer.. the positive is that it's happened so early in the competition, plenty of time to get better. Rest up, and hope it heals quickly
 
RachelM said:
Shit, this is not good to hear Colstreamer.. the positive is that it's happened so early in the competition, plenty of time to get better. Rest up, and hope it heals quickly
Click to expand...

Thanks Rachel, I took yesterday off work to rest it and today I can barely feel it. I'm gonna go for a light workout tomorrow, just go through the motions with the bar to see if I'm still getting any pain. Then hopefully get back at it sometime next week. :)
 
Ok appointment with podiatrist went well. I can use very light weight for squats deads etc. I got an appointment to see a specialist on Monday. He may say something different.....

Rest today then a light workout tomorrow to see how my back is.
 
Shit man I hope your feeling better soon Cs, don't push yourself too hard remember we're only just past 1 week in plenty time left, better lifting light than not at all ,, I'm glad you see the positive side buddy at least it's at the start!!

Sending you a speedy recovery : )
 
I'll be ok D, I've rested 2 days now and it's feeling much better. I'll build up slowly and be back where I was in no time. :)
 
CS you could try an active recovery on that shoulder. Do the same excersize but with extremely light weight for 100 slow concentrated reps. The way I see it you have nothing to loose cuz your down and out anyway. At worst you have a couple more days off and at best maybe go back to heavier weight gradually. Give it at thought bto and best of luck!
 
That's a good idea Zed, pretty much what I've been doing with squats. 100 per WO. To be honest my injury is feeling much better now, just a very slight bit of discomfort in certain positions. I'm gonna do a light workout today then next week slowly increase the weight. I reckon I'll be back to my old self by the end of next week. :)
 
Day 10
Workout
WU
2x3 minute rounds skipping
5 minutes easy pace on the bag.

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

OHP + lat raise super set
1x8 @ bar + 1x8 @ 7.5kg
1x8 @ 22.5kg + 1x8 @ 10kg

Upright row + lat raise super set
1x8 @ bar + 1x8 @ 7.5kg
1x8 @ 22.5kg + 1x8 @ 10kg

G-curl + lat raise super set
1x10 @ bar + 1x8 @ 7.5
1x10 @ 22.5kg

Squat
1x20 @ bar

Nice and easy today, got a good pump in my delts and my HR went up nice and high on the bag. I think I can start increasing the weight next week. :)
 
dmk777 said:
Looking great CS , nice to see you feeling better.
Click to expand...

Thanks Donna, I'm feeling much better now. Should be back on track very soon. :)
 
Colstreamer said:
Day 10
Workout
WU
2x3 minute rounds skipping
5 minutes easy pace on the bag.

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

OHP + lat raise super set
1x8 @ bar + 1x8 @ 7.5kg
1x8 @ 22.5kg + 1x8 @ 10kg

Upright row + lat raise super set Do not go higher then your shoulders on this bro. Actually I only to about my nips. Also vary your grip width. Wide grip gives a very impressive seperation at your delts/traps.
1x8 @ bar + 1x8 @ 7.5kg
1x8 @ 22.5kg + 1x8 @ 10kg

G-curl + lat raise super set
1x10 @ bar + 1x8 @ 7.5
1x10 @ 22.5kg

Squat
1x20 @ bar

Nice and easy today, got a good pump in my delts and my HR went up nice and high on the bag. I think I can start increasing the weight next week. :)
Click to expand...
Looking good bro keep it up!:evil:
 
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