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Colstreamer's 2012 transformation contest log

badboybounce said:
Hardcore mate i couldnt
Click to expand...

Thanks Bounce ;)

Oh yeah I did 9 pull ups off a tree branch as well :D lol!


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Defeat is the stepping stone to victory.
 
Another heavy weight circuit

WU
Squats 1x10 @ BW
Deadlift 1x8 @ 55kg
Upright row 1x10 @ 20kg
OHP 1x8 @ 15kg
Dips 2x5 partial reps 1x3 full dips @ BW

Work
Circuit was
Squats 100kg 10,10,8,8
Deadlift 105kg 8,8,8,8
Upright row 55kg 8,10,6
OHP 65kg 8,6,7,5
Pull ups BW 5,5,6,7
Dips BW 10,10,10

I didn't get to finish the circuit as I ran out of time. :( not to worry the whole idea is to go for 45 mins which I did so its all good.

Got 45 mins cardio on the bag later :D
 
Thanks guys :)

Gotta say I'm a bit disappointed at how much strength I've lost recently especially as my bf% went up when I got ill!




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Defeat is the stepping stone to victory.
 
badboybounce said:
Takes 4 weeks to gain 1 week to lose who the fuk designed the human body
Click to expand...

Tell me about it! I got I'll the other week and dropped 2.4kg!! Pretty sure it was all muscle!
 
Food an ting fo tha day innit
 
Had to be quick today so I just blasted my chest.

Flat bench
1x10@ 60kg
1x10@ 80kg
1x10 @ 90kg
1x9 @ 100kg
1x4 @ 105kg
2x4 @ 102.5kg

Incline bench
1x6 @ 60kg
1x5 @ 70kg
1x5 @ 75kg
1x4 @ 77.5kg
1x4 @ 80kg

Fly presses @ 10kg dumbells
4x40 - you know the score with these I ain't writing em out!!!!

I've def lost plenty of strength :( that 105kg (231lbs) was a bit too hard.... Oh well to be expected as I'm trying to cut I suppose....



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

Defeat is the stepping stone to victory.
 
Oh so far I've had nearly 3,500 cals and I ain't even feeling full!!!


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Defeat is the stepping stone to victory.
 
LOL yeah bro but you and OWL are a near distant seconed to boobsy in post counts on your threads.
And nice workout too bro.
LOL.
 
zedhed said:
LOL yeah bro but you and OWL are a near distant seconed to boobsy in post counts on your threads.
And nice workout too bro.
LOL.
Click to expand...

OWL's thread is older than our contest logs... Not sure he should get full points.. Lmao! I'm only saying that so I can be in 2nd place!
 
What a crap WO today, out of the blue my GF starts sending me texts telling me it's over and stuff, no reason, no lead up nothing. Everything's been fine recently, this is so unexpected. I asked her not to text me at work as I work 12 hours and really don't need the extra stress but she kept sending em!

OHP @ 52.5kg 8,8,8
Squat @ 70kg 10,10,10
Chin ups @ BW 10,10,9
Front squat @ 70kg 8,8,5
Lateral raises @ 12.5kg 10,10,5

This was all I managed I really was not feeling it today. :(

BF test with calipers 12.7% so a little better than last time. I'm making progress but it's slowed down.

Fuck I don't know what I'm gonna do now.
 
Everyone gets knocked down bro, it's how fast you get up and continue to kill shit, that will define you! I know it's hard at times bro when I lost my Dad to cancer recently I had no desire.....BUT with that said I stopped feeling sorry for myself and when I walked into the gym it was all behind me. Cleared my mind, killed shit, got on with my life and what I could control! Hope it all works out for ya bro!
 
Mad_Max21 said:
Everyone gets knocked down bro, it's how fast you get up and continue to kill shit, that will define you! I know it's hard at times bro when I lost my Dad to cancer recently I had no desire.....BUT with that said I stopped feeling sorry for myself and when I walked into the gym it was all behind me. Cleared my mind, killed shit, got on with my life and what I could control! Hope it all works out for ya bro!
Click to expand...

Thanks Max for the encouragement. And I'm sorry to hear you lost your Dad. I got cardio later, I always find its impossible to worry about anything when I'm gasping for breath with my hr at 170+ I'm just gonna hit that bag till one of us breaks.
 
I like it bro!
 
I broke. Bag lives another day.

Beat the living sh*t outa it though. ;)





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Defeat is the stepping stone to victory.
 
I was getting me some coffee from the canteen at work and this little phillipino guy who works there comes up to tell me he "likes me body"

I must've looked confused or something cos he immediately added "I'm not gay!"

ROTFLMFAO!!
 
Check out my new phone upgrade!

It's to confuse the kids do they can't make long distance calls on my phone.
 
Last edited:
Gotta love those drag curls but wat was 1st vid????uppulls or pillpops or sum stoopit thing on a bar bit pointless if u ask me haha
 
badboybounce said:
Gotta love those drag curls but wat was 1st vid????uppulls or pillpops or sum stoopit thing on a bar bit pointless if u ask me haha
Click to expand...

Lol! Yeah I re-did the pull up clip, someone who shall remain nameless was dissin my technique before cos my chin wasn't goin above the bar!
 
Good effort mate that's what we like to see! :D

K so I just finished kickboxing. Was bleeding knackered today! Didn't kick anyone in the head :( I did sweep a couple of guys and got em down :D

Other than that I'm shagged!

Oh yeah, one bird in the class started telling me I needed to build muscle.... I thought she was takin the piss at first then I realised she was just reading my t-shirt! Lol.
 
Last edited:
^^^ lol just remember to sub it with @sexy" next time. Lmao.





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

Defeat is the stepping stone to victory.
 
Right, just done 90 minutes of kickboxing with my mate from the club. It was a proper sweat session (fasted :) )
Followed by 40 minutes of stretching after downing some carbs!

Right that's my last fasted cardio session for the contest. I'm just gonna focus on trying to drop more fat to get me a tad bit if definition for my final pics.

Unfortunately I know a lot of my recent weight loss has come from my legs shrinking thanks to not being able to train them heavy :(
On the plus side my flexibility has improved which is good news for my kickboxing ...
 
I just tore it up!
I've been getting a bit down about the drop in strength I've been experiencing whilst tryin to cut so I tried a 1 rep max on the bench. :evil:

WU
1x10 @ bar (44lbs)
1x8 @ 60kg (132lbs)
1x6 @ 80kg (176lbs)
2x4 @ 100kg (220lbs)

Work
1x1 @ 131kg (288.2lbs)
1x1 @ 132.5kg (291.5lbs)
1x1 @ 135kg (297lbs)
1x1 @ 136kg (299.2lbs)

Dips
Narrow grip
3x10 @ BW
Wide grip
1x8 @ BW
1x5 @ BW
1x3 @ BW
1x2 @ BW
 
Check out this photo! Lol!

"my dad's harder than your dad..."
 
Dam bro thats some serious beef there. Good pic man!
 
Here it is again. First one didn't work for some reason.
 
Ok here's a few practice shots, crap lighting really and my definition sucks cos I only got down to 12.7%

Gotta say I never really realised quite how hard it is to stand there tensing your muscles as hard as you can while someone takes the photo.
 
Colstreamer said:
Here it is again. First one didn't work for some reason.
Click to expand...

Make a fist make sure you place it on your sides, bring your shoulders up and out more they look slouched down. Keeping your palms facing the floor while on your body still drag them inwards towards your midsection until its tight, make sure to keep your chest up and full of air
 
Righty, gonna try again. This is all hard and stuff.

Seriously I either can't do it or my last are too small.
 
Of course the fact my girlfriend takes like half a bleeding hour to take one bloody shot doesn't make it any easier! Lol!
 
Personally think my back looks better this way....
 
Dude last year I didn't know how to due a lat spread even on my final photos I was slouched a little like your first shot. I've got an ok lat spread now but it's seriously hard.

Yeah posing is an exercise in itself. Definitely takes practice. I practice one pose every time I'm at the gym. Some cocky fuckers look at me weird cause I'm not 6% BF. eh fuckem. I still got a better looking face
 
Yeah well I got 3 days to work on it!

What you reckon to the rest?

Be brutal bro.
 
Colstreamer said:
Yeah well I got 3 days to work on it!

What you reckon to the rest?

Be brutal bro.
Click to expand...

Look alright. The lighting sucks so it's hard to see. I'm not the most qualified to answer posing questions. I just watch a lot of competitions and try to copy. Hehe
 
bader85 said:
Look alright. The lighting sucks so it's hard to see. I'm not the most qualified to answer posing questions. I just watch a lot of competitions and try to copy. Hehe
Click to expand...

Yeah I saw pumping iron one time and this film with Jeff Bridges called "stay hungry" with Arnie in it. That's about all I know about posing. Lol.

Yep lighting sucks and it's my iPhone camera which ain't the best. The Mrs reckons she can do me some fake tan an shit which ought to help some....
 
Meh, yesterday (24/04/'12) I did a simple WO, just pullipops (pull ups) with varied grips

Pull ups
5x5 @ BW with best possible form, arms fully extended in the down position, chin above the bar in the up position. Each rep as explosive as possible :)

Chin ups
3x5 @ BW same here, best possible form.

Pull ups partial reps
3x6 @ BW only came up halfway on these as I was pretty drained by then and just wanted to bang a few more out.
 
Today's WO
Not great. I Really wasn't feeling it today. Mainly cos I slept like shit last night.

OHP
1x10 @ bar
1x10 @ 25kg (55lbs)
1x10 @ 30kg (66lbs)
1x10 @ 35kg (77lbs)
My right delt started hurting on the last 5th of the movement so I stopped.

Handstand press ups
3x3 @ BW

Squat
1x30 @ bar
1x30 @ 25kg
1x30 @ 30kg
1x30 @ 40kg

Then I did 25 mins on the heavy bag. Not my usual interval training I just went non stop at an easy pace.

Really feeling drained today, should've had me fine N2KTS before training.
 
What a bastard! Absolute killer delt workout! I've been having problems with my delt training recently. A niggling little pain in my right delt so I tried something a little different today.

WU
Seated DB Arnold press super setted with standing DB upright row
2x10 @ 10kg DBs

Work
Static lateral raises with a pause. Basically what you do is a lateral raise till your arms are parallel to the floor then hold the position for 8 seconds and lower slowly
3x10 @ 5kg (11lbs)

"W" press ok this one was a bastard to figure out but what you do is hold a pair of DBs above your head with palms facing inwards, widen your arms so they're making a "W" shape hold the position for 10 seconds then do a few short "pumps" just raising the weights up and down a few inches (I did 6 "pumps") hold the "W" position another 10 secs and repeat. I did 1 set of 10 (if we assume 10 sec hold & 6 pumps to be 1 rep)
1x10 @ 10kg (22lbs) DBs

Mini behind the neck press
This was an absolute KILLA!!
Just using the bar position it behind the neck then press up, halfway up pause and do 5-8 little presses only a few inches up and down, continue to the top of the movement then pause again on the way back down to do more mini presses. Lower to start position, this is 1 rep.
1x10 @ bar
2x8 @ bar
I can't describe the burn I got from this!

Leaning cable concentrations
Ok using the cable tower grip one handle with the cable behind you, use your free hand to hold the tower and lean away. Raise your hand a few inches till there is tension on your delt, hold for 4-5 seconds then continue up till your arm is parallel to the floor. Lower slowly to start position this is 1 rep.
2x10 @ 18kg each arm (definitely not really 18kg but that's what the plate on the machine said!)

Even though I didn't lift anything heavier than an Olympic bar and a pair of 10kg (22lbs) dumbells this was probably the most painful shoulder WO I ever did. But it didn't aggregate the niggling pain in my right delt.
 
Hey bro be dam careful on doing "explosive" pull ups and chin ups. That can really bugger your elbows. Most peeps do them slowly for that reason.
 
Ok I'll do them with more control in future. Although, if I go too slow I'll only get half the reps...
 
Last edited:
Half the what?
 
Reps bro, half the reps. Bloody auto correct on my phone......
 
I would advise you to NEVER do behind back presses (or pulldowns) as they will do nothing but fuck up your shoulders.
 
Yeah I've heard that, thing us BTN doesn't aggravate my right delt pain like regular OHP does. Neither do handstand push ups... Also I use VERY light weights for this routine, it's more about time under tension than lifting heavy.
 
Got it man.
 
Try em Bounce, they bloody hard!
 
Colstreamer said:
Yeah I've heard that, thing us BTN doesn't aggravate my right delt pain like regular OHP does. Neither do handstand push ups... Also I use VERY light weights for this routine, it's more about time under tension than lifting heavy.
Click to expand...

Ya, they can be real rough on your shoulders. But some people can do them, others cant.

Like you said, just make sure NOT to go very heavy, and pay extra attention to your form....its gotta be damn near perfect on these. Doing them behind the neck puts more emphasis on the middle delt head.

personally, I think upright rows are worse for shoulders than BTN exercises, granted you do them correctly.

The main thing is to watch for internal rotation of the humerus(upper arm). Its actually more common than you might think. People working there chest, and front delts more than they're back and rear delts can cause constant internal rotation. That why you see alot of guys walking around with there arms and back kinda bent and in front of there body, because they only workout the Mirror Muscles and its pulling there shoulders forward.

IMO, if you have balanced shoulder muscles and back muscles, btn presses can have there place. I wouldnt do them every workout tho. And IF it hurts or is uncomfortable than STOP immediately.
 
For you plat members. hahah Couple pics of Arnold doing BTN presses and Chris Cormier doin em too. U kinda get an idea of the position your shoulder should be in when doing these. They work, but be careful and not everyone can do em. Flexibility is very important for these
 
wcjcMr.O said:
Ya, they can be real rough on your shoulders. But some people can do them, others cant.

Like you said, just make sure NOT to go very heavy, and pay extra attention to your form....its gotta be damn near perfect on these. Doing them behind the neck puts more emphasis on the middle delt head.

personally, I think upright rows are worse for shoulders than BTN exercises, granted you do them correctly.

The main thing is to watch for internal rotation of the humerus(upper arm). Its actually more common than you might think. People working there chest, and front delts more than they're back and rear delts can cause constant internal rotation. That why you see alot of guys walking around with there arms and back kinda bent and in front of there body, because they only workout the Mirror Muscles and its pulling there shoulders forward.

IMO, if you have balanced shoulder muscles and back muscles, btn presses can have there place. I wouldnt do them every workout tho. And IF it hurts or is uncomfortable than STOP immediately.
Click to expand...

Thanks for that. I've noticed btn presses work the middle delt better too. I really think if one is hurting and the other isn't its best to do the one which doesn't hurt!
 
Right, 2 contestants have their photos up already. And D is looking bloody good! She's gotta be in the running for a top 3 place!

All I've really managed is to lose some weight and shrink my legs :( well I knew that was gonna happen as my foot condition has prevented me from lifting anything heavy with my legs.

My bodyfat is down to 12.5% now which is still higher than I wanted, I was aiming for 10%. Apart from that I can't complain. I feel I've done well for myself just fell short of the goals I set myself but I've got the rest of my life to achieve them! :)
 
Ok everyone. Ima have my photos up by midnight my timeline (GMT) :)
 
Wow CS the work you've put in is incredible thought you said you hadn't changed much!! I can see your size a def has change an incredible amount. Well done bro. Pay on the back from me ;). And you've done all this between shifts and making the most of your gym time. Well done buddy.
 
dmk777 said:
Wow CS the work you've put in is incredible thought you said you hadn't changed much!! I can see your size a def has change an incredible amount. Well done bro. Pay on the back from me ;). And you've done all this between shifts and making the most of your gym time. Well done buddy.
Click to expand...

I'm equally impressed that someone like colstreamer can overcome obsticles and reach this level of fitness, Dammit to you all ...........You're making this a hard pick so far.
 
Thanks guys :)
I must admit I was kinda worried to come on EF today. I wasn't that happy with my final pics, in myself I know I changed the way I wanted to, it's just that after I posted my pics I became really self conscious!

Even though I never figured out how to spread my lats I must say in very pleased with my back :)

(I nearly posted shots of Jay Cutler with a McDonalds bag stuck over his face..... LMAO!!!)
 
Good job bro. Nothing there to be self conscious about. You added a lot of size to you with good lean muscle. I can definitely see the hard work and change. Be proud

Sent from my LG-LW690 using EliteFitness
 
That's a transformation. :) Nice job bro.. some serious definition in those new photos from your ol' pudgy self. :P
 
Col i would like to see u with a tan mate it show more of your work,tan tan tan an remember mate its not a lowest bf comp its best transformation an u made a big 1
 
Yeah I shoulda got some fake tan. My mate Lou woulda done it for me.

This is my mate Lou her birthday yesterday so a perfect post contest celebration too!
 
Should've posted this bad boy.
 
Looking good brotha!
 
Thanks Grow! :D
 
Add it to which thread? This one or the other one with all our pics in?
 
dmk777 said:
Nice job CS ;) looking great bro ;)
Click to expand...

Thanks D! I'm actually really pleased with my back (despite not cracking the lat spread!) it's my fav bodypart, nothing says "STRENGTH" better than a broad back IMO (well maybe a big ole neck...)
 
badboybounce said:
Lou can fake tan me ooooooosssshh big cols got the guns out,looking good mate an the tan helps a lot
Click to expand...

Cheers Bounce mate! I got a fair few comments on my arms, strangely enough I got more comments on my traps..... I can barely see em myself!
 
Bounce, pullshits, dillypups, pushy pops.... All good mate! Just for you I did dips and press ups today!

10 sets of dips 15-5 reps per set

5 sets of press ups super setted with flat bench press @ 80kg! :evil:
Pecs got pumped up like tractor tyres and my triceps felt like they were gonna burst! :D
 
Today's WO

Back.

Pull ups
5x5 @ BW (105kg - 231lbs)

Barbell row (Pendlay)
1x8 @ 55kg (121lbs)
1x8 @ 65kg (143lbs)
3x8 @ 70kg (154lbs)

Chin ups super setted with Yates rows
1x5 @ BW then 1x10 @ 65kg (143lbs)
1x5 @ BW then 1x10 @ 65kg
1x3 @ BW then 1x8 @ 70kg (154lbs)
 
Colstreamer said:
Ok so I wasn't feeling the Yates rows so I filmed some. Check out my form and tell me if there's anything I could improve on.

Thanks guys.

http://www.youtube.com/watch?v=5SIn1mDajog&feature=youtube_gdata_player



---
I am here: http://tapatalk.com/map.php?jsrxwu
Click to expand...

Ok so this is what I gather, you need to bend over more (still keep back flat) so you pull a bit more up and back then just back. Also worth noting that you are using a underhand grip which is going to shift focus a little more on your lower lats which most people don't feel as much as the rest of their back. If you go to an overhand grip you should feel the focus change a bit. Also, I am a fan of pendlay rows more than Yates rows and I def feel them a lot more, both overhand and underhand grips.
 
Yeah I like Pendlay rows too. But I wanted a bit of variety. I'll try bending over a tad more. :) thanks bro!
 
You look pretty good to me....but I dont do Yates Rows either.
Pendlay all the way for me.
 
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