Colstreamer's 2015 training log.

[Ironguruera]

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!
ImageUploadedByTapatalk1425624850.989026.jpg

[Colstreamer]

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]

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.

[Colstreamer]

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

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]

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]

Sounds like a great gym!

[Colstreamer]

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

[Colstreamer]

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]

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]

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.