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Colstreamer's 2015 training log.

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  • #1

    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.
    Tags: None
  • #2
    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.

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

      Running any gear or supps?


      Sent from my iPhone using Tapatalk
      sigpic

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      • #4
        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.

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        • #5
          Re: Colstreamer's 2015 training log.

          Today's macros recorded using myfitnesspal. image.jpg

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          • #6
            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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            • #7
              Re: Colstreamer's 2015 training log.

              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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              • #8
                Re: Colstreamer's 2015 training log.

                Originally posted by Colstreamer View Post
                Today's macros recorded using myfitnesspal. [ATTACH=CONFIG]2749[/ATTACH]
                Are you going ketosis?
                DISCLAIMER: "Encino_Mang" is a fictitious character with the sole purpose to entertain. Nothing posted by Encino_Mang should be considered a statement of fact. Encino_Mang talks big looking for acceptance because everyone pointed, laughed and called him ugly names. He is also generally untrustworthy and unpopular with the women's. Any information/advice given out, stated, or implied is for entertainment only and should not be considered the advocation of any illegal activity.

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                • #9
                  Re: Colstreamer's 2015 training log.

                  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.

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                  • #10
                    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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                    • #11
                      Re: Colstreamer's 2015 training log.

                      Looking forward to following along in your journey, Colstreamer
                      [SIZE=5][I][B][COLOR="#0000FF"][CENTER]"Who looks outside, dreams; who looks inside, awakes."[/CENTER][/COLOR][/B][/I][/SIZE]

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                      • #12
                        Re: Colstreamer's 2015 training log.

                        Originally posted by baby1 View Post
                        Looking forward to following along in your journey, Colstreamer
                        Thanks for stopping by Baby1 I hope the log makes interesting reading.

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                        • #13
                          Re: Colstreamer's 2015 training log.

                          Yesterday's macros.

                          image.jpg

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                          • #14
                            Re: Colstreamer's 2015 training log.

                            image.jpgToday's macros. No training today.

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                            • #15
                              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.

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