Colstreamer's 2015 training log.

[Colstreamer]

Re: Colstreamer's 2015 training log.

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]

Re: Colstreamer's 2015 training log.

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

[Colstreamer]

Re: Colstreamer's 2015 training log.

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]

Re: Colstreamer's 2015 training log.

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]

Re: Colstreamer's 2015 training log.

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

[Colstreamer]

Re: Colstreamer's 2015 training log.

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

[Colstreamer]

Re: Colstreamer's 2015 training log.

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 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]

Re: Colstreamer's 2015 training log.

Sounds like a great gym!

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

[Big Hoss]

Re: Colstreamer's 2015 training log.

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

[Colstreamer]

Re: Colstreamer's 2015 training log.

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.
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]

Re: Colstreamer's 2015 training log.

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

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]

Re: Colstreamer's 2015 training log.

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.

[Ironguruera]

Re: Colstreamer's 2015 training log.

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]

Re: Colstreamer's 2015 training log.

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!

Thanks IG!

[Colstreamer]

Re: Colstreamer's 2015 training log.

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!
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.