-
Colstreamer's 2015 training log.
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. :)
-
Re: Colstreamer's 2015 training log.
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. :)
-
Re: Colstreamer's 2015 training log.
Running any gear or supps?
Sent from my iPhone using Tapatalk
-
Re: Colstreamer's 2015 training log.
Ah yes, I forgot. I'm taking Superdrol 30mg ed, creatine 5g ed and of course a protein shake after my workout.
-
1 Attachment(s)
Re: Colstreamer's 2015 training log.
Today's macros recorded using myfitnesspal. Attachment 2749
-
Re: Colstreamer's 2015 training log.
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!
-
Re: Colstreamer's 2015 training log.
Quote:
Originally Posted by
Big Hoss
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)
-
Re: Colstreamer's 2015 training log.
Quote:
Originally Posted by
Colstreamer
Are you going ketosis?
-
Re: Colstreamer's 2015 training log.
Quote:
Originally Posted by
Elbutcho
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.
-
Re: Colstreamer's 2015 training log.
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
-
Re: Colstreamer's 2015 training log.
Looking forward to following along in your journey, Colstreamer
-
Re: Colstreamer's 2015 training log.
Quote:
Originally Posted by
baby1
Looking forward to following along in your journey, Colstreamer
Thanks for stopping by Baby1 :) I hope the log makes interesting reading. :cool:
-
1 Attachment(s)
Re: Colstreamer's 2015 training log.
Yesterday's macros.
Attachment 2751
-
1 Attachment(s)
Re: Colstreamer's 2015 training log.
Attachment 2752Today's macros. No training today.
-
Re: Colstreamer's 2015 training log.
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.
-
1 Attachment(s)
Re: Colstreamer's 2015 training log.
Yesterday's macros Attachment 2753
-
1 Attachment(s)
Re: Colstreamer's 2015 training log.
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.
-
Re: Colstreamer's 2015 training log.
I'll post macros after dinner.
-
1 Attachment(s)
Re: Colstreamer's 2015 training log.
-
Re: Colstreamer's 2015 training log.
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:
-
Re: Colstreamer's 2015 training log.
Quote:
Originally Posted by
Colstreamer
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:
Front squats are tonight bro! Hats off too ya! My wrists and no where near flexible enough and my biceps are too big. Only way I can do fronts is with straps.
That guy didn't match u at all
If he was doing back squats to your front!
Good workout and macro tracking!
-
Re: Colstreamer's 2015 training log.
I meant front squats are tough not tonight...
-
Re: Colstreamer's 2015 training log.
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:
-
Re: Colstreamer's 2015 training log.
Quote:
Originally Posted by
zedhed
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:
It happens zed. Gotta force yourself to go until it's part of the weekly deal again that's all
-
Re: Colstreamer's 2015 training log.
-
Re: Colstreamer's 2015 training log.
Quote:
Originally Posted by
Orange24
Just superdrol? No test?
Say it isn't so!!
-
Re: Colstreamer's 2015 training log.
-
Re: Colstreamer's 2015 training log.
Quote:
Originally Posted by
Ironguruera
I meant front squats are tough not tonight...
Lol
-
Re: Colstreamer's 2015 training log.
Quote:
Originally Posted by
zedhed
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.
-
Re: Colstreamer's 2015 training log.
Quote:
Originally Posted by
Orange24
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.
-
Re: Colstreamer's 2015 training log.
Quote:
Originally Posted by
Orange24
Tis
Yep, certainly is.
-
Re: Colstreamer's 2015 training log.
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
-
Re: Colstreamer's 2015 training log.
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.
-
Re: Colstreamer's 2015 training log.
I wanna hear more about holland! Oh yeah nice training! Lol
-
Re: Colstreamer's 2015 training log.
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
-
Re: Colstreamer's 2015 training log.
Quote:
Originally Posted by
Ironguruera
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? ;)
-
Re: Colstreamer's 2015 training log.
Quote:
Originally Posted by
Colstreamer
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.
-
Re: Colstreamer's 2015 training log.
Quote:
Originally Posted by
Ironguruera
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.
-
Re: Colstreamer's 2015 training log.
Quote:
Originally Posted by
Colstreamer
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.....
-
Re: Colstreamer's 2015 training log.
Quote:
Originally Posted by
Colstreamer
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...