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Thread: Colstreamer's 2015 training log.

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    Senior Member Colstreamer's Avatar
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    Cool 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.

  2. #2
    Senior Member Colstreamer's Avatar
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    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.

  3. #3
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    Re: Colstreamer's 2015 training log.

    Running any gear or supps?


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    Senior Member Colstreamer's Avatar
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    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.

  5. #5
    Senior Member Colstreamer's Avatar
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    Re: Colstreamer's 2015 training log.

    Today's macros recorded using myfitnesspal. image.jpg

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    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!
    “Iron sharpens iron; so a man sharpens the countenance of his brother.” (Proverbs 27:17) ...and borrowed from A L

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    Senior Member Colstreamer's Avatar
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    Re: Colstreamer's 2015 training log.

    Quote Originally Posted by Big Hoss View Post
    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)

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    V.I.P. Encino_Mang's Avatar
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    Re: Colstreamer's 2015 training log.

    Quote Originally Posted by Colstreamer View Post
    Today's macros recorded using myfitnesspal. image.jpg
    Are you going ketosis?

  9. #9
    Senior Member Colstreamer's Avatar
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    Re: Colstreamer's 2015 training log.

    Quote Originally Posted by Elbutcho View Post
    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.

  10. #10
    Senior Member Colstreamer's Avatar
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    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.

    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.

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