Colstreamer's 2015 training log. [Archive]

Colstreamer

01-02-2015, 08:47 AM

Ok. New year, new log. I haven't trained regularly for a while now and the last time I did was for a kickboxing competition. I didn't win. Since then my girl and I have had a baby and now I'm getting back to lifting seriously.

Current stats.
Weight: 110kg (242lbs)
BF: 18-20%
Max bench: 115kg (1 rep)
Max squat: 120kg (3 reps)
Max deadlift: 140kg (1 rep)

Goal.
Weight: 100kg (220lbs)
BF:-10%
Bench: back to 135kg (297lbs)
Squat: 200kg (440lbs) previously 184kg was my max.
Deadlift: 250kg (550lbs) I've gotten close to this natty in the past.

Routine:
Push, pull, legs.
Push:
Wide grip dips (Vince Gironda style) 5x5 @ bodyweight to start with then increasing weight as I improve.
Flat bench 3x5
Incline bench 3x5
Overhead press 5x5
Total: 16 sets

Pull:
Pull ups 5x5 @ bodyweight to start then add weight as I improve.
Bent over barbell row 5x5
Deadlift 5x5
Drag curls 3x8 - I know these rant technically a pulling movement but my biceps are one of my weakest areas so I'm including them in pull day and as you use the rear delta a little during it it makes sense, to me at least.
Total: 21 sets

Legs:
Front squat 3x5
Back squat 5x5
Barbell lunges 5x5

Diet:
I'm shooting for 30/30/40 carbs/fats/protein. Once I've gotten my strength up and added some decent muscle I'll cut and adjust my diet accordingly. :)

Colstreamer

01-02-2015, 11:21 AM

Today's workout.
3x3 minute rounds jumping rope to warm up.
3x3 minute rounds on the heavy bag, mainly working on footwork and punching combos, although I threw a few kicks in the 2nd and 3rd rounds.
3x2 minute rounds on the heavy bag punching & kicking combos
Some light stretching and ab work.

Legs:
Warmup 2x5 squats @ 50kg (110lbs)
Front squat 3x5 @ 60kg (132lbs)
Back squats 5x5 @ 100kg (220lbs)
Barbell lunges 5x5 @ 50kg (110lbs)

Finished off by stretching hams, quads, adductors and hips.

The first workout of the new year went well. I felt I could have done more weight/reps on the front squats but easy does it! Now it's my GF's turn to train while I look after the baby. :)

Vicious 13

01-02-2015, 11:40 AM

Running any gear or supps?

Sent from my iPhone using Tapatalk

Colstreamer

01-02-2015, 02:44 PM

Ah yes, I forgot. I'm taking Superdrol 30mg ed, creatine 5g ed and of course a protein shake after my workout.

Colstreamer

01-02-2015, 02:46 PM

Today's macros recorded using myfitnesspal. 2749

Big Hoss

01-02-2015, 04:52 PM

Good luck to ya bro, hope you meet your goals. I'm hoping to get back into my regular training routine come Monday; been going thru the motions since Thanksgiving!

Colstreamer

01-02-2015, 05:01 PM

Good luck to ya bro, hope you meet your goals. I'm hoping to get back into my regular training routine come Monday; been going thru the motions since Thanksgiving!

Thanks Hoss! :) (y)

Encino_Mang

01-02-2015, 07:47 PM

Today's macros recorded using myfitnesspal. 2749

Are you going ketosis?

Colstreamer

01-02-2015, 08:43 PM

Are you going ketosis?

That's not my plan, no. It just worked out that way today. My girl makes a perfect meal for Ketogenic diet and that was dinner tonight. I'll get more carbs in tomorrow no doubt. I plan on having a Ketogenic diet in a couple of months when I cut.

Colstreamer

01-03-2015, 08:57 AM

You've gotta love an early Saturday morning workout. None but the most dedicated bros in the gym, which means: nobody curling in the squat rack! And of course you don't have to wait ages to use the equipment you want.

Warm up:
2x3 minute rounds jumping rope
3x3 minute rounds on the heavy bag, kicking and punching combos
4x2 minute rounds on heavy bag mainly kicking
5 mins working on spinning heel kick technique
Stretching.

Push:
Wide grip dips 3x5 @ BW+6kg 2x4 @ BW +6kg (13.2lbs)
Flat bench press 2x5 @ 90kg (198lbs) 1x3 @ 90kg 1x4 @ 80kg
Incline bench press 2x5 @ 72.5kg (159.5lbs) 1x6@ 72.5kg extra rep because I could. 1x19 @ 50kg (110lbs) extra set just for the pump.
Overhead press 5x5 @ 50kg (110lbs)

Finished off with some stretching for my chest and shoulders. :) :cool:

I felt good today, I've increased some numbers since the last time I did this workout, had to sacrifice a rep or two but I think I made up for that with the weight increase and the extra sets I did. Overall I'm pleased with today's work. Time to get a shake down me and chill with my girls. :o

baby1

01-03-2015, 10:49 AM

Looking forward to following along in your journey, Colstreamer

Colstreamer

01-04-2015, 06:19 AM

Looking forward to following along in your journey, Colstreamer

Thanks for stopping by Baby1 :) I hope the log makes interesting reading. :cool:

Colstreamer

01-04-2015, 06:21 AM

Yesterday's macros.

2751

Colstreamer

01-04-2015, 05:35 PM

2752Today's macros. No training today.

Colstreamer

01-05-2015, 05:29 PM

I spent the day lifting and carrying heavy ass girders at work today and my back was letting me know about it, so I decided to skip the deadlifts.

Pull.
Warmup: work!
Pull ups 4x5 @ bodyweight 1x3 @ bodyweight 1x1 @ bodyweight
Bent over rows 5x5 @ 70kg (154lbs)
Back extensions 3x15 w 10kg (22lbs) plate.

Short and sweet today as I had a hard day at work. I'll post my macros after dinner.

Colstreamer

01-06-2015, 08:22 AM

Yesterday's macros 2753

Colstreamer

01-06-2015, 01:44 PM

Stretching today. By that I don't mean the type of light stretching done in a warm up or after lifting. I mean actually working on improving my flexibility. It involves a thorough warm up followed by stretching into and holding positions for long(ish) periods. I use isometric stretching exercises as well.

Colstreamer

01-06-2015, 01:45 PM

I'll post macros after dinner.

Colstreamer

01-06-2015, 08:43 PM

Macros 2755

Colstreamer

01-07-2015, 04:52 PM

Legs today. It was another day of carrying heavy shit at work today but I still went to the gym afterwards (yeah, I'm a hero, right ;) )

Warm up:
Squats 1x8 @ 60kg (132lbs) 1x8 @ 80kg (176lbs)
Front squat:
1x8 @ 60kg (132lbs)
1x8 @ 65kg (143lbs)
1x8 @ 70kg (154lbs) - at this point some guy I don't know asked if he could work in. He was only 165lbs but he matched me for weight in every set after, although he only did back squats and did fewer reps.
1x8 @ 75kg (165lbs)
1x8 @ 80kg (176lbs)

Back squats:
5x5 @ 105kg (231lbs)

Deadlifts:
3x5 @ 125kg (275lbs) - I did these instead of lunges today as I missed them on Monday.

Macros after dinner. :cool:

Ironguruera

01-08-2015, 02:45 AM

Ironguruera

01-08-2015, 03:29 AM

I meant front squats are tough not tonight...

zedhed

01-08-2015, 08:24 AM

Ironguruera

01-08-2015, 05:41 PM

Orange24

01-12-2015, 08:20 PM

Just superdrol? No test?

Ironguruera

01-13-2015, 02:17 AM

Just superdrol? No test?

Say it isn't so!!

Orange24

01-13-2015, 02:31 AM

Tis

Colstreamer

01-13-2015, 11:49 AM

I meant front squats are tough not tonight...

Lol

Colstreamer

01-13-2015, 11:54 AM

Hey bro so good to see you posting on here again. Gotta love front squats my man! :-). Love that diet graph you use, how boit a link olz? How are mommy and baby gurl doing? Thats still such a cool story of how you guys happend... Ok.subbed in to this. Im still having motivational problems...that I will get over!
Nice log bro
:cool:
Hey, Zed, thanks for dropping by ;) mum and baby are both good. Baby is 16lbs already and just over 6 months old.
What do you want a link to? I use an app on my phone for tracking my diet. I'm taking screenshots to post here.
You'll get over your motivational probs, I know you will, even though I know it must be tough.

Colstreamer

01-13-2015, 11:56 AM

Just superdrol? No test?

Nope, no test. First couple of times I used Sdrol I used test but this time I'm running it Solo.

Colstreamer

01-13-2015, 11:56 AM

Tis

Yep, certainly is.

Colstreamer

01-13-2015, 08:36 PM

Ok, I went to holland with a friend at the weekend so, no training and that's also the reason I didn't record my macros. I didn't fully binge on junk food but I had way more carbs than I usually would and probably not enough protein.

Today was a Push day,
Wide grip dips
Warm up: 2x5 @ bodyweight
Work:
1x5 @ BW + 6kg
1x5 @ BW + 6.25kg
1x5 @ BW + 6.75kg
1x4 @ BW + 7.25kg
1x4 @ BW + 6.25kg

Flat bench press:
1x5 @ 92.5kg (203.5lbs)
1x4 @ 92.5kg
1x5 @ 91kg (202.2lbs)
1x15 @ 70kg (154lbs)

Incline bench press:
1x5 @ 75kg (165lbs)
1x5 @ 76kg (167.2lbs)
1x5 @ 77.5kg (168.4lbs)
1x17 @ 50kg (110lbs)

Shoulder press:
2x5 @ 52.5kg (115.5lbs)
1x4 @ 52.5kg
2x5 @ 51kg super setted with lateral raises 8 @ 8kg
1x15 @ 30kg super setted with lateral raises 10 @ 8kg
1x12 @ 31kg super setted with lateral raises 10 @ 8kg (17.6lbs)
1x15 @ 21kg super setted with lateral raises 8 @ 12kg (26.4lbs)

I've got to say, I felt good in this workout. My numbers went up and I banged out some extra sets where I felt I could. I'd been getting a bit of overuse pain in my left forearm where it joins the elbow. I figured out it was from the way I do pull ups and other rowing movements. After resting it over the weekend it's feeling much better, hopefully it'll be good to go on pull day. :D

Colstreamer

01-13-2015, 08:54 PM

Almost forgot, I did 35 mins technique work on the heavy bag. Not hitting hard or fast; my arms and shoulders were too pumped to hit hard or fast and that actually forces me to use good technique for power rather than the strength in my arms. I also worked on kicking technique but there I was mainly working on switching from punching to kicking and from kicking to punching.

Ironguruera

01-14-2015, 01:29 AM

I wanna hear more about holland! Oh yeah nice training! Lol

Colstreamer

01-14-2015, 08:28 AM

Cardio day.
Warmup:
3x3 minute rounds on the bad, mainly hands but worked in kicks as I warmed up. I stretched in the rest periods.

Work:
4x2 minute rounds on the bag, concentrating on power combos and punch/kick combos.

Tabata:
20 seconds straight punches into the bag (74)
10 secs rest
20 secs non stop left leg side kicks into the bag (20)
10 secs rest
20 secs non stop right leg side kicks into the bag (16)
10 secs rest
20 secs press ups (14)
10 secs rest
20 secs non stop left leg round kicks into the bag (22)
10 secs rest
20 secs non stop right round kicks into the bag (14)
10 secs rest
20 secs straight punches into the bag (55)
10 secs rest
20 secs squat jumps (12)

This takes just under 4 minutes but it's a killer workout if you REALLY push yourself.

4 minutes ab work.

The whole workout takes about an hour including showering and changing time. :D

Colstreamer

01-14-2015, 10:27 AM

I wanna hear more about holland! Oh yeah nice training! Lol

Lol, we smoked pot and ate crap. What else do you do in holland? ;)

Ironguruera

01-14-2015, 02:52 PM

Lol, we smoked pot and ate crap. What else do you do in holland? ;)

Window shop hookers? Lol I don't pay for sex but it's fun to look lol.

Colstreamer

01-14-2015, 04:11 PM

Window shop hookers? Lol I don't pay for sex but it's fun to look lol.

Ah yes, we didn't go to Amsterdam. We were in den Haag. I didn't see a red light district there. I remember the first time I went to Amsterdam and saw the jokers behind the glass doors. Coo, that was 18 years ago.

Colstreamer

01-14-2015, 05:19 PM

Ah yes, we didn't go to Amsterdam. We were in den Haag. I didn't see a red light district there. I remember the first time I went to Amsterdam and saw the jokers behind the glass doors. Coo, that was 18 years ago.

I meant "hookers" not jokers.....

Ironguruera

01-14-2015, 06:08 PM

I meant "hookers" not jokers.....

Gotcha! Good man! Last time I was in UK we were going to go to Amsterdam but went to Rome instead. Maybe next time...

Colstreamer

01-15-2015, 10:34 AM

Personally I think Amsterdam is overrated. There are equally good cities in holland which are less expensive, just because they're not Amsterdam.

Colstreamer

01-15-2015, 11:23 AM

Pull day.
I've been having some problems with my forearm, where it joins the elbow. I think it's because of the way I was doing pull ups. So I'm going to do fewer sets/reps and change to a wider grip and add in chin ups.
Pull ups
1x2 @ BW
1x3 @ BW

Chin ups
3x4 @ BW

Barbell row
5x5 @ 60 kg (132lbs) form was suffering last week for the same reason as pull ups so I'm dropping a bit of weight.

Super setted with
Inverse row
4x8 @ BW

Deadlift
3x5 @ 127.5kg (285.5lbs)

Drag curls
4x8 @ 32.5kg (71.5lbs)
1x20 @ 12.5kg (27.5lbs)
1x21 @ 12.5kg

Back extensions
4x16 @ BW + 15kg (33lbs)

So I've had to reduce weight and reps on many pulling exercises I think it's best to lay off a bit and build up slowly rather than push it and possibly make it worse. Other than that, I'm pleased with this workout. My deadlift is still going up slowly but surely. :D

Colstreamer

01-16-2015, 12:13 PM

Cardio day.
3x3 minute rounds on the bag to warm up. Mainly punching.

4x2 minute rounds at a higher work rate.

10x30 seconds punching/30 seconds kicking

Ab work

5x30 seconds on the bag 90 seconds stretching
5x30 seconds on the bag 60 seconds stretching
3x1 minute on the bag 2 minutes stretching.

Finished. :D

Colstreamer

01-20-2015, 10:53 AM

Leg day!

Warm up:
Front squats 1x8 @ 40kg
1x8 @ 60kg

Work:
Front squats 5x5 @ 82.5kg (181.5lbs)
I feel I have plenty of strength in my legs to do more reps on front squats, it's these weak ass wrists of mine letting me down.

Back squats 4x5 @ 107.5kg (236.5lbs) 1x6 @ 110kg (242lbs)
These are getting light! That's the Superdrol though! I'm coming off the Sdrol at the end of this week. I'll miss the strength and feeling like the hulk.

Bodyweight squats
1x20
1x25
1x30
1x35
These muthafuckas really burnt my quads!

Cleans
2x5 @ 65kg
I had to cut these short after the second set as they were hurting my forearm. 😡

Leg curl
1x8 @ 30kg
1x10 @ 30kg
1x12 @ 30kg

Stretching to finish off and I'm done!

Colstreamer

01-20-2015, 11:08 AM

Ok, rant time. My gym is full of these chicken legged wankers who think the only f**kin' squat rack is for OHP, bicep curls or bloody Yates rows! Dafuq?? I went and checked out a gym I saw by the last site I worked on. On the outside was a sign "hardcore bodybuilding gym" it read. So I went in, only to find it full of machines! Barely a free weight in the place! Not a single squat rack! It's really fucking annoying having to explain to skinny kids that I can't lift the weight I want to squat from the floor to my shoulders while they CAN easily lift the weight they're curling from the floor! The best weightlifting gym I ever trained at was in East London. A huge great hall under a railway arch with loads of squat racks, benches, pull up and dipping bars, a box of chalk powder and a bunch of chains. That was it. Not a machine in sight and I don't recall ever seeing anyone curling at all, let alone in the squat rack!

Ironguruera

01-20-2015, 03:25 PM

http://tapatalk.imageshack.com/v2/15/01/20/1e22c4a51835329fb413a912d64157c2.jpg

Colstreamer

01-20-2015, 08:02 PM

Ha ha ha! Brilliant! :D

Ironguruera

01-21-2015, 12:24 AM

I just never saw the need to curl in the rack. I've curled 130 on the preacher bench. I've curled heavy and slow and controlled and slow and controlled works better IMHO for the biceps except for maybe a mix up trauma day...

lancer55

01-21-2015, 01:22 AM

lancer55

01-21-2015, 01:29 AM

Colstreamer

01-21-2015, 08:22 AM

My gym is a proper benchers gym. There are 10 benches, one is decline, two are incline the rest are flat. Yet there's only one squat rack. It kinda reminds me of something I read a while back about planet fitness removing squat racks because they're "intimidating" at lunch time till about 6pm it's full of people with skinny kegs all doing bench presses and bicep curls.

Funny thing, my gym is called "McFit" and it's right next to a McDonalds.

Colstreamer

01-21-2015, 09:32 AM

Also trying to find specific db's is like a scavenger hunt sometimes. They will be in the yoga room or upstairs by the treadmills, the stupidest places. Nobody puts anything back, they toss everything in front of the db rack rather than back on top and it is like a minefield full of db's.

That's my second biggest hate. People not putting shit back where it goes! It's not hard! They just curled those dumbells, why can't they carry them back to the rack?

Ironguruera

01-21-2015, 12:28 PM

My gym (LA fitness) is packed full of people who hog all the benches and both preacher stations, pretty much every day around 6pm. If both squat racks are empty and those are the only two barbells left not gonna lie I curl there. I wont do another variation of curls because of all the New Years Resolutionists lol. But that is usually why I go between 9pm-12pm so I can have the gym to myself.

I had to switch gyms cause the crowds of ppl were too much. It was only a matter of time before I lost my cool lol.

Golds by me started charging$10 a month. No contract. Every asshole fat piece of shit in town and teenager wanting to be Arnold overtook the place. New gym is $30/month and pretty dead all the time. Esp at 8 pm when I train.
U might try to find a new place bro.

Colstreamer

01-21-2015, 04:24 PM

Push day.
I forgot my bloody dipping belt today so I decided to bang out a few extra sets on the flat bench. Problem is, in my gym everyone seems to want to bench all the time, so finding a free bench is murder. So I asked a girl (pretty strong looking girl at that) if I could share her bench. Turned out that was the best thing that could've happened. I'm always a bit worried about going too heavy on bench without a spotter, that's why I usually use dips as my main chest exercise but today I whacked on 100kg (220lbs) on my second set and it was easy! :D So I tried 105kg (231lbs) on the fourth set. I banged them out quite easily so I tried 107.5kg (236.5lbs) on the fifth set.

Warm up:
Dips 3x5 @ bodyweight.

Flat bench press:
1x5 @ 95kg (209lbs)
2x5 @ 100kg (220lbs)
1x5 @ 105kg (231lbs)
1x3 @ 107.5kg
1x5 @ 107.5kg (236.5lbs) :D
1x3 @ 107.5kg I'm happy with that. I knew I wasn't benching to my potential before as I'd always start with weighted dips which obviously drained my strength before starting with the bench.

Incline bench:
1x5 @ 82.5kg (181.5lbs)
1x5 @ 85kg (187lbs)
1x4 @ 87.5kg (193lbs)
1x3@ 87.5kg
1x8 @ 70kg (154lbs)

Shoulder press:
1x5 @ 60kg (132lbs)
2x5 @ 62.5kg (137.5lbs)
2x5 @ 60kg
I got a bit too excited at my extra strength from not doing dips and had to drop a bit of weight from the shoulder press in the last couple of sets.

Lateral raises:
3x10 @ 10kg (22lbs)

Stretching to finish and I'm done!! :D

Colstreamer

01-21-2015, 04:26 PM

I had to switch gyms cause the crowds of ppl were too much. It was only a matter of time before I lost my cool lol.

Golds by me started charging$10 a month. No contract. Every asshole fat piece of shit in town and teenager wanting to be Arnold overtook the place. New gym is $30/month and pretty dead all the time. Esp at 8 pm when I train.
U might try to find a new place bro.

My gym is open 24/7 so really I ought to go at quiet times, like weekend mornings or very late at night. 3pm-7:30pm seems to be the busiest time. Also, this chain, McFit, is endorsed by the Klitschkos so it's popular here in Germany.

Ironguruera

01-21-2015, 05:10 PM

Everything is 24/7 by me. I prefer Sundays then by 8pm pretty dead. Except golds. It's a lost cause. I lost it at the front desk 1 day yelling wtf happened here!?! It's amateur hour! Stormed out. Lol

Colstreamer

01-21-2015, 07:35 PM

Lol! I've only ever trained at one other commercial gym, fitness first, I worked nights back then so I could go around 9-10am only the big boys lifting and rarely overcrowded. This place I'm at now...

lancer55

01-22-2015, 04:41 AM

I had to switch gyms cause the crowds of ppl were too much. It was only a matter of time before I lost my cool lol.

Golds by me started charging$10 a month. No contract. Every asshole fat piece of shit in town and teenager wanting to be Arnold overtook the place. New gym is $30/month and pretty dead all the time. Esp at 8 pm when I train.
U might try to find a new place bro.
I would but this is the closest gym to me, 15minutes. There are others but their 30+minutes away.

Ironguruera

01-22-2015, 01:16 PM

I understand that! My work is 30 min and it gets old esp if there is traffic.

U might still try it though. More time in the car but if the gym is dead and u have free roam of the place... Might be worth it! See if they do guest passes so u can go when u normally would and see how crowded it is.

I drive further away now but it's 5 min vs 10 min so not as bad. I'd rather drive the extra 15 but only of the gym has what u want and is much less crowded to make it worth it.

Colstreamer

01-22-2015, 01:48 PM

^^^ I agree. There's a gym literally across the road from my home but they have no punch bags, I like hitting stuff, so I chose my gym based on the fact they have a room with bags and other boxing equipment. I mean, I've checked out most of the gyms in town and none of them are what I'd consider "hardcore" lifting gyms. So getting to hit stuff without going to the boxing gym and getting pounded by kids with loads more stamina than I have was the deal breaker.

Colstreamer

01-22-2015, 02:05 PM

Cardio day.

Skipping (jumping rope) 3x1:30 minute rounds

3x3 minutes on heavy bag, mainly punching with a few low kicks thrown in.

4x2 minute rounds on the bag, both punching and kicking combos.

Tabata: 4 minutes 20 secs on, 10 secs off.
Straight punches into bag (87)
Left keg side kicks, without putting my foot down between kicks (20)
Right leg side kicks (19)
Press ups (12) - lol, possibly not the best performance there but yesterday WAS push day.....
Straight punches (52)
Left leg round kicks (22)
Right leg round kicks (14) did these from the back leg so they took longer, usually I'd switch stance and do them from a right lead.
Squat jumps with 14kg dumbells (8) I couldn't find any 10kg DBs and the extra 8kg made a hell of a difference.

4 mins ab work: 8 movements, 120 reps total. I mainly do abs to stretch my back a bit as it gets very tight from all the kicking.

10 mins stretching and I'm done! I stretch in between rounds as well but this was 10 mins dedicated to relaxed stretching, next cbag training day will include a LOT more stretching. :D

Ironguruera

01-22-2015, 05:50 PM

That sounds like a great functional workout!

Colstreamer

01-22-2015, 07:51 PM

Yeah it is. It's short and to the point. I compete for 3x2 minute rounds usually (5x2 mins for world & European championship finals but I've gotten that far). The main/ most important part is, of course, the tabata. I push myself like I'm trying to make myself pass out for each 20 sec burst and by the end I can barely stand. :D I think it's probably the best fitness training for me and it's (apparently) really good for fat loss. We'll see about that when I start to cut next month.

Colstreamer

01-22-2015, 09:03 PM

*never gotten that far I meant to say.

Ironguruera

01-22-2015, 09:51 PM

I missed that u fight ! U are making me wanna dust off my heavy and speed bags! Tabata is boss!

lancer55

01-22-2015, 11:33 PM

Very true I will have to give it a shot and see if they have some guest passes.

Colstreamer

01-23-2015, 12:09 PM

I missed that u fight ! U are making me wanna dust off my heavy and speed bags! Tabata is boss!

Yeah it gets addictive (fighting I mean) same as lifting. That's my problem. I like both and unfortunately lifting makes me too heavy for my height so I end up in the open ended weight category against guys much taller (with longer arms and legs obviously) which puts me at a disadvantage.

Colstreamer

01-23-2015, 12:13 PM

Very true I will have to give it a shot and see if they have some guest passes.

I reckon you should too, bro. It's amazing how much the atmosphere of a gym (and the availability of the equipment you want to use!) can make a difference to your training.

Colstreamer

01-23-2015, 03:35 PM

Rest day today. I would have liked to go for a workout but I had to look after the baby do my mrs could get a few things done. Besides, a rest day is good isn't it?

I pressed my daughter over my head 100 times. She weighs 7.5kg (16.5lbs). Does that count as a workout? ;) lol!

Colstreamer

01-24-2015, 01:51 PM

Pull day.

Pull ups
3x3 @ bodyweight

Chin ups
3x4 @ bodyweight

Inverted rows
4x8 @ bodyweight

Barbell rows
1x5 @ 50kg
4x5 @ 60kg

Deadlift
1x5 @ 135kg (297lbs)
1x5 @ 140kg (308lbs)
1x5 @ 150kg (330lbs)
1x5 @ 155kg (341lbs)

Drag curls
1x5 @ 45kg (99lbs)
2x5 @ 37.5kg (82.5lbs)

Back extensions
2x16 @ bodyweight.

My forearm is feeling better on the pull ups although it still twinges a bit. I've increased weight a little on the barbell row but I'm still gonna take it slow and not start banging up the weight until this pain has completely gone. I think this is partly why my deadlift has shot up, the other part is the Sdrol ;)

Annoying people in the gym. There are loads of different types, in my gym there's a guy I see often; he's big but not muscular, just a tall wide guy with a bit if a gut, he wears those vibram toe shoes and is always offering unsolicited advice to people, telling them how to lift and what they should be doing, yet I can't remember ever seeing him do a single rep of any exercise. His calves look about the width of my forearms and his arms are just plain unimpressive. He's loud and I've often seen him shouting "encouragement" at people in the middle of a set. Today he decided to try giving me lifting advice while I was deadlifting; halfway through my 3rd set. I finished, put on an extra 5kg, turned to him and said: "ok, show me how it's done." The twat bent over at the waist, hardly bent his knees at all, heaved and huffed and puffed like a fat man having sex then I heard a "click" he immediately stopped and started saying some shit about an old injury. I said: "you clearly have no clue. Now piss off and let me lift in peace." What a fuckin' knob!

Colstreamer

01-24-2015, 09:46 PM

I just saw this on YouTube. Made me laugh. Who does he think he's kidding?

http://youtu.be/Qlz5f77k8s0

lancer55

01-24-2015, 09:54 PM

It is scary to see how many people believe he is natural.

Colstreamer

01-24-2015, 10:10 PM

Yup! Hell, I've met people who believed pros like Ronnie Coleman and Arnie were natural! I kinda get why they lie, for starters they can't admit to illegal activity and they can't be seen to promote steroid use. The problem is, you get loads of people thinking they've got shit genetics because they can't get anywhere near that size naturally when chances are, they've got great genetics but genetics will only take you so far!

lancer55

01-25-2015, 12:04 AM

Exactly man, true about them not being able to admit it. If they were not illegal and demonized they could, but then again if they were legal they would probably be a hell of a lot more expensive.

Bigelle510

01-25-2015, 01:19 AM

i was thinking of making a workout log but I doo way too much and I stop counting 2 hours into training.

Colstreamer

01-25-2015, 12:00 PM

i was thinking of making a workout log but I doo way too much and I stop counting 2 hours into training.

I record everything I do on an app on my phone. I like to be able to look bank and see how I've improved. Also it's a useful reminder of what I did previously do I know how much to increase my weight by.

Colstreamer

01-25-2015, 12:07 PM

Exactly man, true about them not being able to admit it. If they were not illegal and demonized they could, but then again if they were legal they would probably be a hell of a lot more expensive.

I don't know about more expensive. They'd be regulated for sure and the quality/purity would be assured but I don't think that would drive the price up greatly. Were they legal, more people would use them, where there's more demand for a product price increases, certainly but look at alcohol during prohibition, it was a lot more expensive when it was illegal because there was less competition. If "Big Lou" is the only guy you can get juice from, he can charge whatever he wants but it you can pick up a couple of bottles of test as easily as buying milk retailers will be competitive and lower prices to attract customers.

Did I come a cross as being a complete nerdy egg head there?

Colstreamer

01-25-2015, 12:08 PM

Rest day chillin with my girls. :D

Ironguruera

01-25-2015, 03:05 PM

Lol good log bro. I like the extra shit. Makes the log more personal.

I've heard many times now that Ronnie went pro natural. He wasn't winning shows though. That's when flex showed him the magic sauce and the rest is history.

Arnold admits to juice in the anniversary edition of pumping iron in the interview he does after the movie.

I still truly feel it's mostly genetic in both muscle as well as staying lean. I've seen plenty of ppl eat far cleaner then me and still be a fat fucking mess working there tail off.
Same goes to building muscle. I've seen plenty of ppl train hard yet u see them come in the gym often and they never change or never look great........
It's the genetics as long as diet is on point of course.

I've heard some guys throw prices around on Watson script testosterone when they are on trt and it's anywhere from $50 per 10ml upwards of $100 usd per 10ml
So as it stands it's cheaper to buy through a UGL illegally then buying it legally.....in the USA.

I recall vet/animal grade juice from Mexico was affordable 12+ yrs ago but I wouldn't say dirt cheap like u would think

However if u are getting it from the pharmacy potency is going to always be spot on.

lancer55

01-25-2015, 04:42 PM

I don't know about more expensive. They'd be regulated for sure and the quality/purity would be assured but I don't think that would drive the price up greatly. Were they legal, more people would use them, where there's more demand for a product price increases, certainly but look at alcohol during prohibition, it was a lot more expensive when it was illegal because there was less competition. If "Big Lou" is the only guy you can get juice from, he can charge whatever he wants but it you can pick up a couple of bottles of test as easily as buying milk retailers will be competitive and lower prices to attract customers.

Did I come a cross as being a complete nerdy egg head there?
Hmm so UGL would go down in price and Pharma would rise? That would make sense.

Colstreamer

01-25-2015, 05:37 PM

Hmm so UGL would go down in price and Pharma would rise? That would make sense.

Pretty much. Why would anyone buy from a UGL when they could get pharmacy grade cheaper?

Colstreamer

01-25-2015, 06:27 PM

Oh boy, Ironguruera. That's too long to quote in my reply!

Thanks, I like to put in little extras, stuff I can't really discuss with my mrs or most of my friends; for me part of keeping a journal/log is about recording relevant thoughts and stuff.

No one can argue that genetics plays a really important part in this game. I'm one of those guys who can put on weight easily (muscle or fat) but I find it a bitch to get into single digits BF%wise. I've managed it a couple if times with REALLY strict diet but I've got friends who eat buckets of KFC all the time yet still have abs all the time. I've got a friend who is naturally stupidly strong, hardly ever trains but can usually outlift me any day of the week. If he were to train properly he could be a monster.

As for prices I really don't think the US can be compared with Europe. Most countries here steroids are legal to posses for personal use without a script in some countries you can even buy gear in pharmacies and as there are no borders within the EU brining it home is never a problem. 10ml visl of test cup usually goes for between €40-80 no idea what that is in usd, a little more than $50-100 I think so about the same price as in the us with a trt script. I don't think bunk gear is so much of a problem here as it is in the states. At least I've never gotten any and I don't know anyone who has.

Ironguruera

01-25-2015, 10:10 PM

lancer55

01-26-2015, 02:57 AM

I believe Thailand is one, unless I am thinking of Taiwan...

Colstreamer

01-26-2015, 07:49 AM

Would u say that majority of the gear u buy is all from a pharmacy then? Or do u guys also have UGL like we do ? The problem we have is ppl advertise that they are selling pharm grade products and shipping to the USA but they can be impostors of pharm grade gear and not the real deal.

I would love nothing more then being able to walk into a pharmacy and having a grocery list!!

What countries can u still walk Into a pharmacy and buy roids with no script?

All the gear I've ever bought has been from a pharmacy, original packaging and sll. I know there are UGLs here and they're generally a bit cheaper (usually the same price per 10ml vial but with a stronger mg/ml). I've seen omnadren, primo and proviron in a chemist in Bulgaria and I know you can get juice in Greece and Turkey too. Turkey isn't in the EU so there's no open border meaning there's the customs issue but it's only illegal to take them OUT of turkey without a script. Bringing them into the UK isn't a problem. So as long as you don't get stopped leaving the country you're ok. I've only brought stuff into Germany from the UK, either in my suitcase or just post it to myself.

Colstreamer

01-26-2015, 08:26 AM

I believe Thailand is one, unless I am thinking of Taiwan...

Yep, you're right. You can get juice in Thailand from a pharmacy. The problem is bringing them back.

Colstreamer

01-26-2015, 04:06 PM

Leg day. The Mrs wants me back early today so I'm cutting my rest periods to 1 minute instead of my usual 90-100 seconds

Warm up:
Squats
1x8 @ 80kg
1x8 @ 90kg

Work:
Front squats
5x8 @ 90kg (208lbs)
Breathing like I just ran a mile!!its amazing how much the extra 30-40 seconds make! The last couple of sets were bloody hard on my shoulders. The bar kept trying to go forwards because my shoulders were so slippery with sweat!

Squats
1x5 @ 120kg (264lbs)
2x5 @ 125kg (275lbs)
1x5 @ 130kg (286lbs)
1x5 @ 135kg (297lbs)
My squats are going up quickly. Pity my cycle of Sdrol is at an end. Let's see how much strength I keep after PCT.

Bodyweight squats
1x20
1x25
1x30
1x35
Holy shit! I can barely fuckin' walk! I've still got cleans and leg curls yet to do!

Cleans
3x5 @ 70kg (154lbs)
Forearm still fuckin' twinning but not so bad I have to cut out any cleans today.

Leg curl
1x10 @ 35kg
2x10 @ 40kg

Stretching to finish and I'm done! Time to hobble out of the gym. I gotta say, that was a damn good, hard leg workout

Encino_Mang

01-26-2015, 06:02 PM

That's a heck of a leg workout!

Don't think I could keep up...

Colstreamer

01-26-2015, 08:22 PM

Thanks, bro! It certainly was tough! :D

Colstreamer

01-27-2015, 12:58 PM

Cardio day.
Today I'm not doing tabata, rather a different type of fight specific cardio. It's higher volume and less intense.
1 minute light bag work to warm up.
30 seconds non stop punching; I do 50 straight punches, 50 hooks, 50 uppercuts and repeat until the timer goes then I actively "rest" for 90 seconds, meaning I'm still hitting the bag but neither full power nor speed. Just keeping myself moving. When the timer goes again I kick the bag as hard and fast as I can, 20 kicks one leg then 20 the other and repeat until the timer goes then back to active rest. I do a total of 5 rounds like this. The idea is to increase the amount if time I go all out every couple of weeks until I'm doing 2 minute all out blasts. The active rest changes from 90 to 60 seconds before I increase the "all out" time. So:
30 secs all out
90 secs rest - repeat 5 times.
After a couple of weeks I decrease rest time to 60 secs. A couple of weeks later I'll increase the "all out" time to 60 secs and the rest time back to 90 secs. This way after 4 months I'm doing 2 minute all out blasts.

11 minutes total today, including warm up.
1st round I managed 4 uppercuts (104 punches in total)
2nd round I did 20 kicks each leg.
3rd round I managed 11 uppercuts (111 punches in total)
4th round I did 20 kicks each leg
5th round I got to 42 hooks before the bell went (92 punches in total)

10 mins stretching to finish; with a couple of stretches on the vibration plate. Yeah, I know what you're thinking: "what the fuck is he doing using THAT fruity machine for?"
The vibration plate, while I reckon crap for most things, is actually really good for getting rid of tight problem areas. Because I use my hip flexors a hell of a lot when in kicking they become very tight and normal stretching doesn't do much unless I hold a relaxed stretch for over 10 minutes. The vibration plate sorts it out in 45 seconds.

I'm done! :D short but sweet.

Colstreamer

01-27-2015, 01:00 PM

Thought for the day, lol.

Why is it, when I'm in the boxing room (i.e. the room with the punch bags) whenever I start throwing kicks, anyone else who's in the room feels the need to also start kicking? If they were any good I'd just assume they were kicking as part of their workout but these guys were only punching until I did my first 30 second kicking blast, then they also started kicking with the worst technique imaginable! It's like they're trying to prove something! Or maybe I just inspire them! Lol.

Don't get me wrong. I'm not super kicker by any means. As you can see from my workout, I can throw nearly three times as many punches as kicks in the same amount of time. I generally surprise people with my flexibility; people my size don't give the impression of being flexible and I'm by no means a bad kicker but if I were young enough, I'd get my boxing licence renewed and box. I'm better at boxing than kickboxing. I enjoy rolling with the punches and not having to worry about getting kicked in the legs!

Colstreamer

01-27-2015, 08:06 PM

2763

I've been forgetting to post my macros.

Colstreamer

01-28-2015, 10:36 AM

Push day.

I'm starting with overhead press today as I've not been able to push much in this movement recently due to starting with dips/flat bench. I'm basically going to do my usual push routine in reverse (I'm keeping lateral raises till last). That way I'm fresh for my weaker lifts. Also, as I've been at this same routine for three months now and I want to start cutting fat, I'm going to cut my rest periods to 60 seconds between sets. If anyone thinks this is a bad idea, just say why and give an alternate suggestion. :)

Warm up:
1x8 & 40kg (88lbs)
1x8 @ 50kg (110lbs)

Work:
1x5 @ 70kg (154lbs)
2x5 @ 72.5kg (159.5lbs)
1x4 @ 75kg (165lbs)
1x5 @ 72.5 (159.5lbs)

Incline bench:
3x5 @ 85kg
1x4 @ 85kg
1x4 @ 82.5kg

Cutting rest time makes a big difference. Or maybe it's the lack of Sdrol or the fact I only had 14g carbs for breakfast (I trained early today, soon after breakfast).

Flat bench:
1x2 @ 100kg (220lbs)
1x4 @ 92.5kg (203.5lbs)
1x4 @ 90kg (198lbs)
1x15 @ 60kg (132lbs)

Ok, my strength is kinda tapped! Dunno whether it's starting with OHP or the lack of carbs or Sdrol or a combination but I'm not pushing anything like I was last week. TBH, in the past I've usually kept much of my strength after an Sdrol run. I'm blaming it on the carbs and the reverse order of the exercises.

Dips:
1x1 @ BW
2x3 @ BW
2x2 @ BW

Bloody hell! I can barely do a single dip at bodyweight after all that! Being weak sucks monkey balls! I had to increase my rest time a bit to squeeze out more than a single rep on my other sets.

Lateral raises:
3x10 @ 12kg (26.4lbs)
2x8 @ 12kg

Anyone have any idea why I get such a great pump in my biceps when I do a push day? Am I weird? Lol.

Damn that was a tough workout! I'm off for something to eat!

Colstreamer

01-29-2015, 02:58 PM

Cardio day.
Warm up.
Savatabata
1 straight punches- 84
2 left leg side kicks- 19
3 right leg side kicks- 16
4 press ups- 16
5 left leg round kicks- 28
6 right leg round kicks- 26
7 straight punches- 68
8 squat jumps with 10kg (22lbs) dumbells- 12

5 mins rest, because I'm bolloxed! Seriously, I feel like I'm going to throw up!

10 spinning hook kicks (revers lateral tournant) each leg
10 back kicks (Chassé lateral tournant) each leg

Abs: 120 reps assorted movements.

Stretching to finish and I'm done. :D

Encino_Mang

01-29-2015, 09:22 PM

Colstreamer

01-30-2015, 11:35 AM

You probably exhausted your tri and shoulders prior to the bench......my guess anyway.

I think you're right.

Colstreamer

01-30-2015, 02:11 PM

Pull day.

My forearm is feeling much better. I still won't do more than two sets of pull ups though. I don't want to risk it getting worse.

Warm up:
Lat pull down machine
1x8 @ 60kg (132lbs)
1x10 @ 80kg (176lbs)

Pull ups
2x3 @ BW

Chin ups
2x5 @ BW
1x4 @ BW

Inverse row
4x8 @ BW I can't quite touch my chest to the bar on the last couple of reps on the last two sets. So I'll hold off adding weight until I can.

Barbell row
5x5 @ 62.5 - these were easy but I'm going to continue adding weight at 2.5kg per workout until my forearm is 100% better.

Deadlift
1x5 @ 157.5kg (346.5lbs)
1x5 @ 160kg (352lbs)
1x5 @ 162.5kg (357.5lbs)
I've clearly kept my strength since ending the Sdrol. My previous poor performance on the bench was clearly due to starting with OHP and not getting in enough carbs.

Drag curls
1x5 @ 45kg (99lbs)
1x8 @ 40kg (88lbs)
1x8 @ 37.5kg (82.5lbs)
1x10 @ 27.5kg (60.5lbs)

Stretching to finish and I'm done! This has been a good week for me. My forearm is much better and I've increased my deadlift and squat nicely. I'll attack the bench next week. Next week, however, will be my last on this routine. I plan to switch to a four day split for three months. Details to come....

Colstreamer

02-02-2015, 03:25 PM

Leg day.

Warm up:
20 squats @ bodyweight.

Started off with back squats today:
1x5 @ 135kg (297lbs)
1x5 @ 137.5kg (302.5lbs)
1x5 @ 140kg (308lbs)
1x5 @ 142.5kg (313.5lbs)
1x5 @ 145kg (319lbs)

Front squat:
3x8 @ 92.5kg (203.5lbs)
1x5 @ 92.5kg - the bar slipped off my bloody shoulders! I had to cut that set short.
1x2 @ 92.5kg - bar slipped on the second rep so I called it quits.

I'm really pleased with the way my strength is increasing in the squat and deadlift. I want to work on my weak lifts (OHP and barbell row) which is why I'll be doing a four day split from next week. I'll be able to concentrate on the lifts I want to improve without sacrificing any of them as I am at the moment with bench and OHP.

As I didn't get in s stretching session last week I decided to sack the rest of my leg workout and hit the bags and get done stretching done.

Heavy bag:
3x3 min rounds punching and kicking combinations. Emphasis on power shots; especially the kicks as my legs were dead from the squatting. Stretching in the pause between rounds.

Long bag (longer but not as heavy):
3x3 min rounds kicking combinations; feints and spinning kicks. Stretching between rounds.

Heavy bag again:
2x3 minute rounds power kicking.

Finished off with 10 mins (not a lot for me) more stretching.

I'm done for the day. I saw a bro of mine who boxes in the gym today, he's gonna bring his gloves tomorrow so we can train together. That'll be a good session, he's only 22 so he's got loads of energy and he's a pretty good boxer too. :D

Colstreamer

02-03-2015, 03:29 PM

Cardio day.

Trained some boxing drills with a friend in the gym, then did a fight specific bag tabata.

3x2 minute rounds with 50 secs rest between rounds.
Each round was split into 20 secs all out work followed by 10 secs active rest (staying light on my feet but not throwing any kicks or punches) so 4 bursts of all out work per round.

This is slightly harder than my usual tabata as its 8 minutes in total, including rest, just like a 3 round bout. I'm hoping that if I can manage to do this and my other tabata routine once per week my fighting fitness will improve drastically. Of course, there's never any substitute for lots of sparring but that's just not possible at the moment.

Ab routine and 10 minutes stretching and I'm done.

Colstreamer

02-04-2015, 03:50 PM

Push day.

Warm up:
Dips @ bodyweight
1x5
1x8

Gironda Dips:
1x5 @ BW+5kg
1x5 @ BW+7.5kg
3x5 @ BW+10kg

Flat Bench press:
1x5 @ 90kg (198lbs)
1x5 @ 100kg (220lbs)
1x5 @ 101kg (222.2lbs)
1x? @ 76kg (167.2lbs)

There's a dumb motherfucker on an incline bench trying to press a pair of 46kg (101.2lbs) dumbells. The twat can barely move them a couple of inches a few times then drops them with a loud cry, as though he's just broken a world fucking record! What a knob!

Overhead Press:
1x5 @ 70kg (154lbs)
1x3 @ 75kg (165lbs)
1x5 @ 71kg (156.2lbs)
1x4 @ 71kg
1x5 @ 70kg
I'm still fairly strong even after dips and flat bench. It seems the lack of carbs the other week had more to do with my lack of strength than I thought. I'm still looking forward to getting my OHP back to 90kg (198lbs) I'm gonna try break that PR and getting a solid 200lbs OHP.

Incline Bench Press:
1x5 @ 60kg (132lbs)
1x4 @ 80kg (176lbs)
1x3 @ 81kg (178.2lbs)
1x11 @ 61kg (134.2lbs)

Lateral raises:
3x10 @ 12kg (26.4lbs)
2x10 @ 10kg (22lbs)

2km run on treadmill 13:04 mins. I'll increase the distance once I get my time under 10 mins.

Ironguruera

02-05-2015, 03:20 AM

U been doing gironda dips long? Ever tried Larry Scott's hands palms facing out dips?

Colstreamer

02-05-2015, 03:40 AM

U been doing gironda dips long? Ever tried Larry Scott's hands palms facing out dips?

Since about 2012. Usually when I say "dips" I mean Gironda dips. Yeah I've tried the hands facing outward variation. I find that helps to keep the elbows out and takes the front delts out more so you're using more chest.

Colstreamer

02-05-2015, 01:27 PM

Cardio day.

Warm up:
3x3 minute rounds skipping (jumping rope)

Bag work:
3x3 minute rounds punching and kicking. Emphasis on staying mobile throughout the round.

Abs:
125 assorted movements

Savatabata:
Straight punches-77
Left leg side kicks-19
Right leg side kicks-22
Press ups-22
Left leg round kicks-20
Right leg round kicks-21
Straight punches-75
Squat jumps-13
I'm bolloxed after that!

1 min recovery then a 30-30-30 drill: 30 secs straight punch combos, 30 secs non stop straight punching, 30 secs working on explosive single hooks/combos (e.g. right upper to stomach, left hook head) out of a tight guard. repeat. 3x3mins.
It was tough but not as tough as a tabata workout.

2km run in 14:03 mins. 59 seconds slower than yesterday. ;)

Stretching to finish and I'm done for the day. :D

Colstreamer

02-06-2015, 08:34 PM

Pull day.

Pull ups:
1x3 @ BW
1x4 @ BW

Chin ups:
2x4 @ BW
1x8 @ BW

Inverted row:
4x8 @ BW
still not getting my chest to the bar on the last couple of reps of the last two sets. :(

Bent over row:
5x5 @ 65kg (143lbs)

Deadlifts:
2x5 @ 165kg (363lbs)
1x1 @ 170kg (374lbs)
These were tough! I think I've just found my new 1 rep max for deadlift.

Drag curls:
1x10 @ 20kg (44lbs)
1x10 @ 22.5kg (47.5)
1x10 @ 25kg (55lbs)
1x10 @ 27.5kg (60.5lbs)

5km run in 37:15 mins. :)
Quicker than I expected and I'm sweating like a whore in church!

Stretching to finish and I'm done and I MEAN done

Colstreamer

02-08-2015, 06:49 PM

New routine.

Chest, Back, Legs, Shoulders

Chest day:
Dips (Gironda or palms facing out type) 5x5
Flat bench 4-5x5-8
Incline bench 5x5
Run 2km

Back:
Chin ups 3x5-8
Barbell rows 10x5-8
Deadlift 3x5

Cardio/stretch day:
Bag work & tabata. Run 2km

Legs:
Front squat 3x8
Squat 5x5
Leg press 5x5

Shoulders:
Lateral raises 8x8-12
Shoulder press 5x5
Upright rows 3x8
Run 5km

Cardio day:
Bag work & tabata

Rest day.

I'm Going to use this routine for the next 12 weeks and see how I improve on my shoulder press.

Colstreamer

02-10-2015, 07:50 PM

Chest & Back
Dumbell Flyes
1x12 @ 12kg
1x14 @ 12kg

G dips 1x9, 1x6, 1x5 @ BW

Bench press
1x20 @ 60kg
1x10 @ 72.5kg
1x8 @ 72.5kg

Incline dumbell press
2x5 @ 32kg
2x12 @ 22kg

Cable crossover
1x20 @ 15kg

Chin ups.
3x5 @ BW

Barbell row
1x10 @ 37.5kg
1x8 @ 42.5kg
2x10 @ 42.5kg
1x8 @ 42.5kg
1x8 @ 47.5kg
1x7 @ 47.5
1x8 @ 47.5
2x5 @ 57.5kg

Deadlift
2x2 @ 140kg

Colstreamer

02-10-2015, 07:55 PM

I couldn't get to the gym yesterday so I tried fitting in two days in one today. :/

Colstreamer

02-13-2015, 08:49 PM

Ok, so I've only managed to get to the gym twice this week. I still did everything I wanted to but some intensity was lost fitting two workouts into one.

Legs & Shoulders

Warm up:
Front squats 1x8 @ 60kg (132lbs)

Work:
Front squats
2x8 @ 100kg (220lbs)
1x6 @ 100kg
1x5 @ 100kg
I dropped the reps as the bar started slipping. 100kg is a personal best for me in front squat though. So I'm happy. :)

Squats
1x5 @ 145kg (319lbs)
1x4 @ 145kg
1x4 @ 142.5kg (313.5lbs)
2x5 @ 140kg (308lbs)

Leg curl
3x12 @ 40kg

Shoulder press
1x5 @ 70kg (154lbs)
2x5 @ 72.5kg (159.5lbs)
1x3 @ 72.5kg
1x5 @ 70kg

Upright row
1x8 @ 40kg (88lbs)
1x8 @ 45kg
2x5 @ 47.5kg
1x5 @ 50kg

Lateral raises
2x10 @ 12kg
3x8 @ 14kg

3x3 min rounds boxing on
bag.

Abs routine. 130 assorted movements.

3x2 min rounds Savate on bag.

2km run in 14:31 mins. That's what happen when you run after heavy squats and bag work! ;)

Current weight: 111.1kg (244.42lbs)

Colstreamer

02-18-2015, 09:38 AM

Monday 16th

Went to the boxing gym for a session.
15 mins warm up followed by 1.5 hours bag work and drills.
Nobody wanted to spar with me as I'm heavier than anyone else there and they were preparing for the german championships. It was still a good session though.

It's going to be s tough couple of weeks for me, I'm flying to London today so I'll have to find somewhere I can train at high doesn't require signing a yearly contract! I'll be doing more kickboxing as my club is in London. Yeah, it's weird, I live in Germany but compete for Britain. It means I hav to go to the UK a couple of times per year to show them I'm still fighting fit and also compete at the British championships in order to get a place on the team. :)

Encino_Mang

02-18-2015, 06:28 PM

You should be able to find a place to train that allows you to pay for the day or more.

Colstreamer

02-19-2015, 05:01 AM

Yeah I heard about a website called payasugym.com I'm going to have a look and see if u can find somewhere.

Colstreamer

02-20-2015, 11:28 AM

Well I found a place to train. It's not too far from where im staying and it's under some railway arches. It's small and packed full of weights and machines. In the free weights section has 3 power racks, 1 squat rack and only 1 bench. There are plates from 0.25kg (0.55lbs) to 25kg (55lbs), dumbells from 2.5kg up to ?? God knows! They've got chains and bands and dipping belts :D it's perfect! A bit more expensive for a short term membership than some of the other places I checked out but worth it IMO.

Yesterday, Thursday 19th
Kickboxing at my club. 1.5 hours of drills, themed sparring, free sparring & fitness training. I got to spar with the current -80kg world champion. ;)

Today, Friday 20th
Chest.
Dips (palms facing outward): 5x5 @ bodyweight.

Flat bench press:
1x5 @ 60 kg (132lbs)
1x5 @ 80kg (176lbs)
1x5 @ 90kg (187lbs)
2x5 @ 100kg 220lbs)

Incline dumbell press:
1x8 @ 55kg (27.5kg dumbells)
2x8 @ 60kg
2x6 @ 65kg

Flyes:
1x15 @ 20kg (10kg dumbells)
1x10 @ 20kg
1x15 @ 20kg (44lbs)

Ironguruera

02-21-2015, 02:10 AM

Sounds like a great gym!

Did the pro take it easy on ya ? Sounds like a great experience for sure!

Big Hoss

02-21-2015, 02:01 PM

That's bad-ass bro! Show that champ who's BOSS! :D

Colstreamer

03-04-2015, 01:17 PM

Sounds like a great gym!

Did the pro take it easy on ya ? Sounds like a great experience for sure!

It IS a great gym. :D
I dunno if he took it easy on me. I'm 76lbs heavier than he is so he's a lot faster. I did ok at first but it's too hard trying to keep up with that type of speed.

Colstreamer

03-04-2015, 01:19 PM

That's bad-ass bro! Show that champ who's BOSS! :D

Lol, thanks Hoss. I like to think I held my own. It was damn good sparring. Toughest session I've had in a very long while.

Colstreamer

03-04-2015, 01:19 PM

Ok so I've been busy etc, excuses, excuses. I'm in cornwall right now, about 350 miles from London, so I've had to find another gym. I found a fairly ok one. It's small and seemed fairly hardcore. Until I'd signed up and then noticed signs saying "no deadlifts" they may as well have put up signs saying "no serious training" a the place doesn't have a single fucking squat rack! Anyway, it's less than half the price of the place I trained at in London and only bad workmen blame their tools.
With no squat rack I decided to hit legs with Dorian Yates' leg routine (minus the leg extensions cos they hurt my right knee) as he never did squats, yet no one ever accused him of having skinny legs and fuck me did I destroy my wheels!

Legs.
Leg press:
Warm up 1x10 @ 220kg (484lbs)
1x10 @ 260kg (572lbs)
Work:
1x8 @ 300kg (660lbs)

Leg curl:
Warm up:
1x12 @ 40kg
1x12 @ 45kg
Work:
1x8 @ 50kg

Hack squat:
Warm up:
1x10 @ 100kg
1x10 @ 130kg
Work:
1x8 @ 150kg
1x6 @ 150kg

I've got to say, you really need a partner to do Dorian's style of training to failure on the work set. I had to recruit random guys to help me out. The only other thing I'll say is; I just don't like leg presses and hack squats. I find I sometimes push with the balms of my feet rather than driving through my heels and this seems to put the emphasis on the lower quads whereas squats feel like they employ the entire muscle more.

So, that was yesterday. Today I hit shoulders.

Dumbell shoulder press:
Warm up:
2x10 @ 15kg DBs
Work:
1x8+4 partials @ 22.5kg DBs

Lateral raises:
Warm up:
2x10 @ 10kg DBs
Work:
1x8 @ 12.5kg DBs

Seated row with high elbows:
1x10@ 47kg
1x12 @ 41kg
Work:
1x6+4 partials @ 53kg
These are apparently supposed to hit the rear delts but I wasn't feeling it. I'm gonna swap them for incline laterals next time.

Single arm cable laterals:
2x10 each arm with 3 partials and some negatives.

Ok, I've still got a little more to do to get this down 100% but that was the best shoulder workout I've had in ages, in terms of pump and how badly I destroyed my delts. :D

Ironguruera

03-05-2015, 01:40 AM

U always inspire me bro. Always killing it.

Dorian/metzner style training does require a parter in my eyes too bro. Otherwise u are asking for Injury and not truly hitting those few extra crucial reps a partner can force u to do with some help.

Keep after it bro!

Colstreamer

03-05-2015, 08:47 PM

Colstreamer

03-05-2015, 09:03 PM

I hit chest today. Used my current routine not DY's I really only used that cis of the lack of a squat rack.

Dips, 2 sets Gironda 2 sets palms outwards.
Warm up set of 5 partial reps and 5 full reps @ BW
Work:
1x8 @ BW (Gironda)
1x8 @ BW (palms outwards)
1x5 @ BW (Gironda)
1x7 @ BW (Palms outwards)

I increased reps cow I forgot my dipping belt!

Flat bench:
1x5 @ 60kg (132lbs)
1x5 @ 90kg (198lbs)
1x5 @ 100kg (220lbs)
1x5 @ 105kg (231lbs)
1x5 @ 107.5kg (236.5lbs) - last rep forced. Spotter said he barely touched the bar.

Incline DB press:
1x8 @ 20kg DBs (44lbs)
1x8 @ 22.5kg DBs (55lbs)
1x5 @ 30kg DBs (66lbs)
1x6 @ 30kg DBs
1x5 @ 32.5kg DBs (71.5lbs)

Stretching to finish and I'm fone! :D
I gotta say, that was a great chest workout. I reckon I could increase my flat bench 5-10 or more pounds if I did it first in my WO. I need to get some cardio done this week. I'm going to check out the boxing club. See what that's like.

Ironguruera

03-06-2015, 02:54 AM

U like to stretch after I've noticed. That to help keep you flexible for fighting ?

Like the gironda and Scott dips! They would both be proud ! I haven't done Scott style palms out in ages!
2790

Colstreamer

03-06-2015, 08:12 AM

Yeah I need to stay flexible to kick people in the head. I also stretch cos it seems to help reduce muscle soreness.

Yeah, those types of dips are great for the chest IMO I actually like the palms out style best. It seems to really take the delts out of the picture. I've always had better pec developement from them than any other exercise.

Colstreamer

03-06-2015, 06:06 PM

2.6 mile run in 28 mins today. The town my mum lives in is full of hills, so I ended up running up and down the bastards! I took my mum's dog out with me as well; a lazy greyhound who runs alongside me without trying to go faster or stop to pee or sniff. She's the laziest dog I've ever known but she can seriously go when she sees a cat, fox or anything she can chase and kill.

No lifting today, I'm him a go hit back tomorrow. :D

Colstreamer

03-07-2015, 10:41 AM

Back day.

Chin ups to start
3x5 @ BW
1x3+4 partials @ BW
1x1+1 negative and 4 partials @ BW

I'm pleased with the chin ups. I'll add a bit of weight next time, the ease of my chins tells me I've dropped bodyweight. I really hung on for dear life when I did the negatives :D

Barbell row:
1x8 @ 40kg (88lbs)
1x8 @ 50kg (110lbs)
1x8 @ 55kg (121lbs)
4x8 @ 60kg (132lbs)

Dorian Yates style rows
2x8 @ 70kg (154lbs)
2x6 @ 75kg (165lbs)

I use an underhand grip when I do the Yates style rows which really helps take stress off of my brachialis which is still not 100% better.

Rack pulls:
1x5 @ 100kg (220lbs)
1x8 @ 100kg
1x2 @ 170kg (374lbs)
1x4 @ 170kg
1x3 @ 170kg

Rack pulls are what I can do instead of deadlifts. As they're a bit easier I managed more reps at my top weight.
I didn't have time to stretch today as this gym closes at 2pm on Saturdays and I didn't get there until 1pm, so had just enough time to shower before they closed up.

Current bodyweight: 109kg (239.8lbs)

Oh yeah, I'm now supplementing with 30mg anavar ed. in case anyone wonders; I'm a fan of short oral only cycles. I get good results (at least I'm happy with them) and never have problems with recovery.

Colstreamer

03-09-2015, 01:37 PM

Well, I owe these guys an apology. This gym DOES have a squat rack and you may deadlift UPATAIRS! I just went to do some cardio after my leg workout and notice a small room off the cardio room with a single squat rack and rubber mats on the floor with a box of chalk powder next to it for deadlifting. They even gave a bloody punchbag! Although I think that's for the Thai boxing class they have here. Still, this is now right up there with the best gyms I've ever trained at.

Legs.
Leg press:
1x12 @ 170kg (374lbs)
1x12 @ 210kg (462lbs)
1x8 @ 265kg (583lbs)
1x8 @ 305kg (671lbs)
1x8 @ 310kg (682lbs)

Leg curl:
1x12 @ 25kg (55lbs)
1x12 @ 35kg (77lbs)
1x8+ 1negative @ 50kg (110lbs)

Hack squat:
1x8 @ 100kg (220lbs)
1x8 @ 140kg (308lbs)
1x5 @ 160kg (352lbs)
1x2 @ 170kg (374lbs)
I reached failure on the last set so I had to lock the sled in place, take off most of the weight and squat it back up to return it to the start position.

Cardio:
2km on the treadmill in 14 mins 28secs.

Ironguruera

03-09-2015, 04:39 PM

Sounds like a great gym!

Colstreamer

03-10-2015, 11:15 AM

It is, mate. It's got that hardcore, no-nonsense, blood, guts and sweat bodybuilding gym feel about it.

Colstreamer

03-10-2015, 11:15 AM

Shoulders.
Lateral raises:
2x12 @ 10kg DBs
1x9 @ 15kg DBs
1x8+1 negative @ 15kg DBs

Shoulder press:
1x10 @ 40kg
1x10 @ 50kg
1x6 @ 60kg
2x4 @ 70kg

EZ bar curl:
1x10 @ 27.5kg
1x7 @ 27.5kg
1x4+ 2 negatives @ 27.5kg
IG, I bet you're highly unimpressed with my crappy curls! Biceps have never been a strong point for me. I only did these because I was waiting for the incline bench. ;)

Incline lateral raises:
2x10 @ 7.5kg DBs
2x8 @ 10kg DBs

Singular arm cable lateral raise:
1 set each arm.
Left 8+1negative+4partials @ 17kg
Right 8+1negative+5partials @ 17kg

Interesting that, my left delts are usually stronger, they're certainly larger as they've been built up from lots of jabbing.

Stretching to finish and I'm done for now. I'm going to the boxing gym this evening. I'll let you all know how it goes.

Colstreamer

03-10-2015, 07:34 PM

Well the boxing club was ok. Mainly kids and teens. Nobody anywhere near my size, so no sparring. Still, an hour and a half of circuits, hitting bags and some partner drills is all good! :)

Ironguruera

03-10-2015, 08:12 PM

Hey brother I don't judge. We all have out strong areas and I couldn't kick my way out of a wet paper bag lol!
My left bicep is torn. I can not curl anymore except hammer grip which is all I've been doing. I started taking bpc157 and Inj right into my bicep at elbow tie in.
Man I miss my thrown....aka the Larry Scott bench! I hope to one day be able to curl again. It's not insane pain but it's enough that it tells me I'll tear something horribly if I continue vs hammer grip causes me 0 pain.

I could help u with a bicep routine if u like. In my eyes there's only one true bicep routine and that's the legend Larry Scott's. Since u have insane cardio u are a perfect candidate for it. It kicks my ass cardio wise! I wanna lay on the floor when I'm done with a circuit of it lol.

Colstreamer

03-10-2015, 10:43 PM

Ironguruera

03-10-2015, 11:25 PM

Yeah that'd be great. I could use a decent bicep routine.

How long have you been using the bpc 157? I don't know much about it but I've heard it's good for healing, even reattaching ligaments to muscle/bone.

I bought 3 bottles of bpc157. I used some of it but didn't notice much so I got complacent with it. Some days I'm doing 3 pins a day between gh, juice, Bpc. Shit gets old!

Anyways I just started up again with the remaining 2 bottles of it.

I'll revisit this and write u up a program. U have a good Larry Scott aka preacher bench at your gym?

Colstreamer

03-11-2015, 05:16 AM

Yep, there's a preacher bench there.

So you're not that impressed with bpc?

Colstreamer

03-11-2015, 03:54 PM

Chest.

Flyes:
2x10 @ 22.5kg DBs
To pre-exhaust the muscles

Gironda dips:
1x9 @ BW
1x7 @ BW
1x5 @ BW
ONLY 30 seconds rest between sets of dips.

Flat bench:
1x10 @ 80kg
1x7 @ 85kg
1x5 @ 85kg last rep assisted.

Incline dumbell Flyes:
1x9 @ 27.5kg DBs
1x6 @ 27.5kg DBs
1x8 @ 25kg DBs
Last rep assisted.

Cable crossover:
1x30 @ 17.5kg
I went to failure on these. I got a really good pump too! :D

Stretching to finish and I'm done. No cardio today :D

Ironguruera

03-12-2015, 12:27 AM

No cardio?? U going to feel ok? Lol.
I think I'm about there with u on the dips. They are hard!
Which grip do u like better? I can get a better contraction Vince's way vs Larry's reverse grip for myself anyways. It's taken me a bit to perfect the move and really hit the pecs hard with it.

Colstreamer

03-12-2015, 06:01 AM

I prefer the Scott version. Palms out. I find that takes the delts out more and really concentrates on the pecs. I do both for variation and when I'm hitting it quickly, like I did yesterday, the Gironda style is a little easier for me. Probably because I pre-exhausted the pecs with Flyes.

Colstreamer

03-12-2015, 06:06 AM

And yeah, I feel s bit like I cheated yesterday with no cardio! Lol. :D

Colstreamer

03-12-2015, 11:50 AM

Just went out for a jog/run.

2.9km (1.8 miles) in 19 mins 9 seconds.

Covered in sweat and blowing out my ass!
10 mins stretching and a shower. That's all for today. Tomorrow I'm hitting back at the gym. Gonna do done deadlifts!

Colstreamer

03-13-2015, 02:51 PM

Back & cardio

Pull ups:
1x3 @ BW
3x4 @ BW
1x3 @ BW

Chin ups:
2x5 @ BW
1x4 @ BW
1x2 @ BW
1x3 @ BW

Barbell row:
1x5 @ 70kg
1x5 @ 75kg
1x5 @ 80kg
1x5 @ 85kg
1x5 @ 90kg

Deadlift:
1x5 @ 105kg
1x5 @ 120kg
1x5 @ 150kg
1x3 @ 170kg
1x2 @ 175kg
Really pleased with that. That's a 5kg (11lbs) increase in weight and I pulled it twice. :)

5 mins stretching and I'm done here, time to go out for a jog.

Colstreamer

03-13-2015, 03:13 PM

I ordered my first batch of a new load of goodies today. 10g raw Dbol powder and a gram of raw Adex; an ai is an absolute MUST for me if I use anything that aromatises or I'll end up taking over breastfeeding duties from my mrs!

I've got about 1,000 empty caps lying around so I'm thinking 500 caps @ 20mg each.

Colstreamer

03-13-2015, 03:33 PM

Run:
16 mins 2.57km over hills in Falmouth.

Colstreamer

03-13-2015, 04:25 PM

Here we go. I got a guy to film my deadlift. As you can see. My form isn't perfect but it didn't hurt and I pulled it twice. :D

http://youtu.be/OfuVYYwCZkQ

NTL

03-14-2015, 09:02 AM

No bad. How much you pulling?

Colstreamer

03-14-2015, 09:56 AM

No bad. How much you pulling?

Thanks bro. That's 175kg (385lbs) there.

Encino_Mang

03-14-2015, 11:02 AM

Strong dead........nice and smooth.

Colstreamer

03-14-2015, 04:19 PM

Thanks, bro.

Ironguruera

03-14-2015, 11:19 PM

Colstreamer

03-15-2015, 06:50 AM

Wanted to make sure u saw this. If u are truly turning your pinky up when u do bicep curls and your brachioradialis is inflamed......stop that pinky shit. It was really jacking with me.
Try not doing it and I bet u thank me in a few weeks lol.

Ah, slight misunderstanding maybe. I'm turning the pinky up because it relieves the strain on the brschioradialis. If I curl normally it hurts and hammer curls are the worst. Same with pull ups; if I use the palms facing away grip I can't get my arms to go past 90 degrees without pain but if I do chins with palms facing me it doesn't hurt.

Colstreamer

03-15-2015, 06:51 AM

It's not as bad now as it was last month, probably because I've limited the amount of pull ups and rows I do with a pronated grip.

Colstreamer

03-15-2015, 03:48 PM

Went for a run today (well, jog really) 3.2km in 24 minutes. Also did some planks and stomach vacuums a-la Frank Zane. 6x 30 seconds planks 1x 30 second side planks each side and 6x 10 second vacuums with 10 seconds rest in between. :D

Colstreamer

03-16-2015, 07:55 AM

Fuck me did I have some crazy fuckin' dreams last night! I took a couple of caps of ZMA, I'd read it's good for improving the quality of your sleep and that it could give you "vivid dreams" up till now I hadn't used it as described in the bottle; 2 caps an hour before sleep on an empty stomach with nothing containing calcium. Last night, however, I did. I had the type of dreams I haven't had since I was a fuckin' teenager! I can't really say it improved my sleep that much but damn those dreams were mad!

Colstreamer

03-16-2015, 10:59 AM

Legs.

Warm up:
2x8 back squats @ 70kg (154lbs)
2x8 front squats @ 70kg

Front squats:
3x5 @ 105kg (231lbs)

Back squats:
1x5 @ 120kg (264lbs)
1x5 @ 125kg (275lbs)
1x5 @ 130kg (286lbs)
1x5 @ 150kg (330lbs)

Leg curl:
1x16 @ 55kg (121lbs)
1x10 @ 65kg (143lbs)
1x10 @ 70kg (154lbs)

Colstreamer

03-17-2015, 07:41 PM

Chest.

Warm up
2x8 dips @ BW

dips:
5x5 @ BW + 5kg (11lbs)

Bench press:
1x5 @ 100kg (220 lbs)
1x5 @ 102.5kg (225.5lbs)
1x5 @ 105kg (231lbs)
1x5 @ 107.5kg (236.5lbs)
1x5 @ 110kg (242lbs)

Incline bench/DB press
1x8 @ 60kg (132lbs)
1x5 @ 80kg (187lbs)
1x5 @ 90kg (198lbs)
1x3 @ 95kg (209lbs)
1x3 @ 90kg

Cable crossover:
1x16 @ 20kg
I added these in to get a pump as I felt like I barely did any work! Seriously, that 110kg bench was almost easy!

Straight after lifting I went to the boxing gym. Did 90 mins of circuits, bag work, pad work, technique training and a bit of sparring with a big lad who was there. He was 120kg (264lbs). I got him with a cracking right hand :D

Colstreamer

03-18-2015, 01:36 PM

I'm taking a rest day today. I trained three times yesterday and my whole body is telling me about it today!

Ironguruera

03-19-2015, 03:08 AM

I'm taking a rest day today. I trained three times yesterday and my whole body is telling me about it today!

Smart man! Rest is key! Take if easy! Eat good, and hydrate.

Colstreamer

03-19-2015, 09:08 PM

Done, done and done, bro. I had a busy day driving my mum around today so I didn't manage to get to the gym but I'm gonna hit a back session tomorrow and see if I can increase my numbers a bit more. :)

Ironguruera

03-19-2015, 11:53 PM

Colstreamer

03-20-2015, 04:41 AM

Mum....my wife says that! She's from UK. Good son u are!

Well, it's the least I can do really. I'm staying with her at the moment, getting home cooked dinner every night etc. Not that my Mrs doesn't cook but there's nothing quite like mum's cooking ;)
Which part of the UK is your mrs from?

Ironguruera

03-20-2015, 02:20 PM

Well, it's the least I can do really. I'm staying with her at the moment, getting home cooked dinner every night etc. Not that my Mrs doesn't cook but there's nothing quite like mum's cooking ;)
Which part of the UK is your mrs from?

Nottingham and isle of white. Would love to go up there again! Love the roast turkey dinners at pubs!

Colstreamer

03-20-2015, 03:39 PM

Nottingham and isle of white. Would love to go up there again! Love the roast turkey dinners at pubs!

Two places I've only ever been past or through. I sailed past the Isle of Wight when I was a kid and we lived on a boat.

Colstreamer

03-20-2015, 03:41 PM

Back

Chin ups:
5x5 @ BW
I didn't bother with pull ups today as my brachioradialis is still bit too sore and I don't want to push it.

Barbell row:
1x5 @ 70kg (154lbs)
1x5 @ 80kg (176lbs)
1x5 @ 90kg (198lbs)
1x5 @ 95kg (209lbs)
1x4 @ 100kg (220lbs)

Deadlift
2x5 @ 140kg (308lbs)
1x5 @ 160kg (352lbs)
1x1 @ 180kg (396lbs)

Mandatory post workout stretching and I'm done. I was gonna do some cardio but after pulling 180kg I think I'll leave it. I've got the mother of all back pumps and I've got to walk home.

Colstreamer

03-23-2015, 11:02 PM

Today I just did a quick arm session. Bicep curls and overhead extensions. I did a massive great long super set. Switching from one to the other with zero rest until I voukd only do 8 curls and 12 overhead extensions. Got a helluva pump.

Colstreamer

03-25-2015, 10:14 PM

Oh well, some weeks are good, others suck hairy monkey balls! I had to pop up to london for a couple of days this week. I figured I could get a kickboxing workout done as well as a session or two at Physical Culture, the sweet little gym under the railway arches in putney. But no. I got fuckin' sick!! From Monday around 1700 until this morning I was feeling like crap. Threw up a few times, couldn't keep anything down and I was pissing out of my arse! I'm back in cornwall now and feeling much better although my stomach still feels to sensitive to eat anything proper. Hopefully I feel better tomorrow. If do I'm gonna go hammer my shoulders. It's about time I got those babies filling out.

Ironguruera

03-25-2015, 11:23 PM

Sorry u aren't feeling good. I hate weeks where my training goes to shit esp due to sickness!

Colstreamer

03-27-2015, 04:05 PM

Hey, bros! I'm back! I just had my first decent meal of the week. Home cooked bangers and mash! I'm Feeling 100% tomorrow I'm hitting the gym! :D

Colstreamer

03-29-2015, 08:27 PM

Well that didn't work out and neither did i. Today I did some cardio though. 3.46km run in 24:15 mins. Definitely hitting the gym tomorrow.

Colstreamer

03-30-2015, 10:59 AM

Got my ass to the gym today! :D

Shoulders & cardio

Lateral raises:
1x12 @ 5kg DBs
1x9 @ 10kg DBs
1x10 @ 10kg DBs
1x6 @ 15kg DBs
1x8 @ 12.5kg DBs

DB shoulder press:
1x10 @ 20kg DBs
1x9 @ 22.5kg DBs
1x6 @ 25kg DBs
1x5 @ 25kg DBs
1x5 @ 25kg DBs

Upright row:
3x10 @ 27.5kg

Preacher curl super setted with tricep overhead extension:
Curl: 6 @ 27.5kg
Tri ext: 18 @ 27.5kg
Curl: 4 @ 27.5kg
Tri ext: 16 @ 27.5kg
Curl: 4 @ 27.5kg
Tri ext: 14 @ 27.5kg
Curl: 4 @ 27.5kg
Tri ext: 12 @ 27.5kg
Cheat curls: 8 @ 27.5kg
Tri ext: 10 @ 27.5kg

Man what a fuckin' PUMP!!!!

Finish off with unilateral lateral cable raises.
Right arm: 12 @ 17.5kg with 4 partials at the end
Left arm: 14 @ 17.5kg with 4 partials at the end.

Cardio:
5 mins jumping rope. I would have done more cardio but my legs were feeling dead from yesterday's run and the fact I'm still barely getting 2,000 cals per day.

Colstreamer

03-31-2015, 05:25 PM

Boxing training.
Warm up: jogging round the hall for about 5 mins.

Sparring: I did 5 rounds the first was 3 mins the other four were 2 mins. I landed done sweet shots including a great right which rocked the guy I was sparring. He ended up with a nicely bruised nose by the end :D

Circuit training: 1 minute per station with 30 secs rest.

In total it was an 80 minute session. I'm Fucked! My left felt is killing me from all the jabs I threw! I need to seriously work on my fitness, till I get to the stage where an 80 minute session doesn't feel enough. So, more muthafuckin' cardio!!

Colstreamer

04-01-2015, 01:51 PM

More boxing.

5 mins jogging warm up.

25 mins technique training.

25 mins fitness training; including circuits, bag work and pad work.

30 mins interval jog home, 1 minute fast, 1:30 mins slow.

I'm Starting to prioritise my cardio so that I can go back to being able to hit without being hit. Rather than simply hitting the other guy harder ;)

Colstreamer

04-02-2015, 01:07 PM

Chest day!

Warm up:
Dips @ BW
1x7
1x5

Dumbell Flyes:
2x10 @ 20kg DBs - 1 min rest between sets.

Gironda dips:
1x6 @ BW
1x5 @ BW
1x4 @ BW - 30 secs rest between sets.

Flat bench press:
1x8 @ 80kg
1x6 @ 80kg
1x5 @ 80kg - 1 min rest between sets.

Incline DB press:
1x6 @ 25kg DBs
1x8 @ 25kg DBs
1x7 @ 25kg DBs - 45 secs rest between sets.

Cable crossover:
1x18 @ 23kg. Went till failure.

Actually, I went to failure on every set of every exercise.

Colstreamer

04-02-2015, 01:20 PM

I got this chest routine from a book by Nelson Montana. I've gotta say, it's a bloody killer! Not so good for strength as the very short rest periods make it impossible for me to use max weight or even do the same reps per set but it's short, sweet and gets my pecs seriously blasted. I alternate this routine with my usual chest routine, which is basically Larry Scott or Gironda style dips, flat bench and incline bench.
I know my numbers are kinda poor today but I'm putting that down to being ill and coming off my var. I orobably won't go back on cycle again until the summer now and then it'll be my home capped dbol. :D

Colstreamer

04-04-2015, 08:34 AM

6.5km run in 37 mins 07 secs. :D 2809

Colstreamer

04-05-2015, 06:55 AM

3.17km jog in 22mins 59secs.

Inverse rows:
8x8
2x6
4x4
4x2

My membership to the gym has run out and as I'm only here for another week I'm not going to pay for another whole month. I'll just have to make do with bodyweight exercises for a while.

Colstreamer

04-05-2015, 01:47 PM

One legged squats:
2x3 each leg

Assisted one legged squat:
1x8 each leg

Bodyweight squats:
2x10
3x15

Press ups:
4x10

Inverse row:
2x5
10 mins stretching. :)

Ironguruera

04-06-2015, 11:09 AM

1 leg squats!?! U an acrobat?

Colstreamer

04-06-2015, 02:58 PM

Nah, I'm no acrobat. They're bloody hard. The balance is probably harder than the actual squat. I'm building my way up. At the moment I can manage 3 reps per leg and my quads feel like they're about to burst when I do it. I'm hoping the extra balance will help with fighting. If not it's good way to try and maintain leg strength while I can't getctoo the gym.

Ironguruera

04-06-2015, 09:14 PM

No doubt it's balance act for sure! Very hard to do! I used to do a BW circuit and they had u squat on that bosu half ball but ball side down. Mother fucker it was like trying to stand still on the ice with buttered shoes!
Fucking impossible but that dude in the video did it like a pro lol.

Colstreamer

04-07-2015, 06:46 AM

Lmfao! Standing on ice with buttered shoes! Fuckin' hell you make me laugh sometimes!

I figure balancing incorporates assisting muscles and doing unilateral exercises ought to help balance out my legs. Besides, I only kick with one leg at a time and some of the lie kicks (like low spinning heel kicks) require good strength in the supporting leg as you have to bend the fucker to get low enough.

I just got a heavy grips gripper. 100lbs. It's a bit too easy for me, I managed 15 reps as soon as I took it out of the box. Now I think I'll get a captains of crush gripper. There's one that's 108kg (237.6lbs) I reckon that ought to be more challenging. Grip strength isn't particularly necessary for my style of fighting, I'm not wrestling, but I've got small hands and I figure improving my crushing grip strength could help with pulls as well as help improve my forearms overall.

Ironguruera

04-07-2015, 05:59 PM

Colstreamer

04-07-2015, 06:25 PM

Yeah the ones I got are "Heavy grips" they go up to 350lbs. I figure, as the 100lbs are so easy, I'll try for 250lbs next. Ive seen captains of crush and heavy grips on amazon.

Colstreamer

04-07-2015, 06:32 PM

So, today I went to the boxing club again.

Warm up was jogging round the hall with different types of step. Sideways, backwards etc.

6x2 min rounds sparring against a shorter guy and a talker guy. I kept the shorter guy away with my jab and landed some cool shots. The taller guy was a pain. Firstly he was talker with a longer reach and secondly he was a bloody southpaw! I hate those guys. So I threw a lot of straight rights but it was hard to land a decent shot as he was good defensively. I'm also good at not being hit so it was a fast bout between us with few decent shots actually landed. Although, I did get him with a SWEET straight right to the body which knocked him back into the ropes. That gave me a window to get in close. Which I did, 5 seconds before the final bastarding bell!

Bag work, pad work and circuits after sparring. The session was a total of 80 minutes. Then I jogged home; interval jogging 60 seconds fast, 90 seconds slow. A total of 2.78km in 25 mins.

Did a bit of stretching at home then had my dinner. A big fat steak!

Colstreamer

04-08-2015, 02:38 PM

Boxing again.
5 mins warm up, jogging round the gym, sidestepping etc.

6x2 min rounds sparring. There were some heavy boys training tonight. I took a decent right hander right on the nose and gave back some decent lefts and rights. My inside game came more into play tonight and I threw more body combinations.

Finished off with circuit training. In total it was a 60 minute session. :D

Colstreamer

04-11-2015, 10:29 AM

Push ups & inverse rows
Sets of 6-16 I did a total of 50 inverse rows & 80 push ups.

6.73km run in 50 mins.

10 mins stretching.

:D

Colstreamer

04-12-2015, 02:30 PM

Quick workout

Squats 3x20
Single leg squats 3x2 each leg
Assisted single leg squats 2x8 each leg

8x2 minute rounds shadow boxing.

Stretching, of course. :)

Colstreamer

04-25-2015, 03:46 PM

Ah bollocks! I've been slack at keeping this updated recently. I've been training, mainly running and kickboxing. I stayed with my brother for four days and we did some old school kickboxing training (no sparring though). It's been a long time since I've trained with him. He still hits harder than anyone else I know. Today I went to squad training with the British squad.

Ironguruera

04-25-2015, 05:18 PM

Colstreamer

04-28-2015, 06:41 PM

Glad to see ya brother was wondering if u were ok or just busy.

Your brother a fighter too?

Yeah I'm ok. I was just busy with other shit. And yeah, my brother was a fighter too. He hasn't fought since he left the army though. It's s pity really. He was bloody good. I mean he's a proper fucking badass in the ring. He's beaten everyone he's ever faced. There were a couple of times he got beaten but he beat them in rematches.

I've kept up my training, more or less. I decided that I wanted to improve my grip strength. Specifically my crushing grip strength. So I bought some heavy hand grippers. I got 100lbs, 250lbs, 300lbs and 350lbs grippers. The 100 is easy for most men to close so I use it for warming up. I can close the 250 once ATM, so I'm practising with it until I can close it for 5x5. Once I can, I'll move on to the 300. I know grippers go up to some ridiculous numbers but I'll be happy with 350. I'm also working on static grip strength by hanging from pull up bars as long as I can.

Ironguruera

04-28-2015, 09:08 PM

There is a good book called mastery of hand strength. Check it out.

Ironguruera

04-29-2015, 02:09 AM

Not sure what poundage ones I have now....maybe a 140? And a few grippers under that. I should dust them off!

Colstreamer

04-29-2015, 09:16 AM

I got that book, well, ebook. I have small hands for my size and grip has always been an issue for me. As has wrist strength. I've decided I'm going to rectify that problem.

Ironguruera

04-29-2015, 04:38 PM

I got that book, well, ebook. I have small hands for my size and grip has always been an issue for me. As has wrist strength. I've decided I'm going to rectify that problem.

Not sure u can order from them but check out ironmind they have some
Wrist and forearm setups u can plate load. Really helps wrists/forearms.

Colstreamer

05-01-2015, 06:46 PM

Thanks for the tip, bro. I'll check them out.

I was working outside this week, in the rain and I caught a bloody cold! It's a long weekend this weekend so I'm planning on staying wrapped up warm to try to sweat the fucker out.

Colstreamer

05-09-2015, 03:06 PM

So, I'm back to full health, which means back to training.

This weekend I'm doing a fitness trainer course for my first (C) trainer licence. I'm doing it in Germany, in fuckin' German! It's hard but only because of the language problem. I know everything they're teaching us, I just have to learn all the German vocabulary for it.

Today, in the lunch break, I checked out the weight room at the DFLV (fitness trainer training centre) and did a quick bench press workout.

Warm up.
1x8 @ bar and 2x 20kg chains.

Work.
1x8 @ 60kg + 2x 20kg chains
1x6 @ 80kg + 2x 20kg chains
1x5 @ 90kg + 2x 20kg chains
1x3 @ 95kg + 2x 20kg chains

That was it. I didn't have time for a proper workout but I just had to get a few sets in with the chains. I love using chains but rarely get the chance.

Ironguruera

05-09-2015, 05:28 PM

Glad u are back bro! Get after it !

Ironguruera

05-09-2015, 07:26 PM

Never had the chance to use chains. I use bands and love those for bench

NTL

05-09-2015, 08:38 PM

We made our on chains at work. The company didn't mind us using the supplies from work since we were putting them in the company gym.

Ironguruera

05-09-2015, 10:16 PM

We made our on chains at work. The company didn't mind us using the supplies from work since we were putting them in the company gym.

Damn gym at work??😍👏

NTL

05-10-2015, 07:00 AM

Yes are company believe healthy fit employees are better employees. It's probably 3000 square foot and has enough equipment to get a great workout in. I go there on the day's I work. They only charge 2 dollars a week.

Ironguruera

05-10-2015, 07:28 PM

midwestbeast

05-13-2015, 11:48 AM

Hey bro, just checking in. I believe MuscleAddiction sent your Beastdrol out about 3 weeks ago. Didn't see a response in the logging thread or another log on here, so wanted to verify.

Nbencze

05-13-2015, 02:17 PM

Got em:highly_amused:

Colstreamer

05-15-2015, 02:47 AM

Hey bro, just checking in. I believe MuscleAddiction sent your Beastdrol out about 3 weeks ago. Didn't see a response in the logging thread or another log on here, so wanted to verify.

Hey, Bro. I messaged MA. The beast has arrived in the country, I e just gotta go pick it up from customs. They're being funny because there was no bill of sake on the outside of the package apparently, which means they don't know how much import duty to charge me. So I've gotta go explain it was sent free of charge to review it. I'll start the log as soon as I have it.

Colstreamer

05-16-2015, 05:35 AM

Tuesday 12th I went to my boxing club here in Kassel. I rather stupidly did a bit too much bag work before stepping into the ring for some sparring against a local champion! Needless to say I got a lesson in speed! I still managed to land some good shots but I certainly came out of it worse.

With that in mind I've taken myself out on more runs in an attempt to reduce weight and improve stamina.

Wednesday I ran 4.55km in 28 mins 36 secs.

Friday I ran 4.91km in 30 mins 09 secs in the morning, then I ran 7.67km in 50 mins 07 secs after work.

On the subject of work, I've been doing a lot of digging and carrying heavy stones, wheelbarrow loads etc. which has left my muscles seriously aching. So I haven't managed a decent lifting workout. I'm sure I'll be able to get in the gym next week though. Especially as I ought to have the Beast V3 by then and I'll be starting to log my cycle for the review.