Colstreamer's 2012 transformation contest log

[Colstreamer]

Thanks for the words of support guys!

Had a great WO today!

WU
Dips 4x8 @ BW

Bench press
1x8 @ 80kg

Barbell row
1x8 @ 65kg

Ok so this isn't quite how I did it. The first set of exercises I did before the 2x1 minutes of BW exercises I did as a circuit, after one set on one exercise I moved on to the next and continued round till I had completed a certain number of reps per exercise, no set number of reps per set or number of sets per exercise.

Work
Squat
1x10 @ 42.5kg
3x10 @ 40kg - 40 reps total

Flat bench
2x8 @ 90kg
1x8 @ 100kg
1x6 @ 105kg - 30 reps

Chin ups
1x5 @ BW
2x6 @ BW
1x4 @ BW - 21 reps total

Barbell row
1x8 @ 75kg
2x6 @ 80kg
1x5 @ 80kg - 25 reps total

1 minute burpees (what a b*stard!)
1 minute squat thrusts.

Incline bench
1x5 @ 75kg
1x5 @ 77.5kg
1x4 @ 77.5kg - 14 reps total

OHP
2x8 @ 45kg
1x8 @ 47.5kg - 24 reps total

Lunges
2x8 @ 15kg - 16 reps total

Upright row
1x8 @ 40kg
1x8 @ 45kg - 16 reps total

Now as you may be guessing, I didn't quite finish my second circuit, I ran out of time and had to cut it short. Still, that was 1 hour and 10 minutes training. Can't be bad!

I was a little ginger on the back exercises because of the injury from last week but everything was fine

 

[Colstreamer]

Outstanding bro!
Really sincerly glad to hear your back man.

Thanks bro! Hope you're mending well? How're the ribs? I've only ever had one broken but that was a killer on its own.

 

[Colstreamer]

Right, just did some cardio before leaving work.

5 mins warm up on bag.

1 min max effort
5 mins moderate to easy pace
1 minute rest. - repeated 4 times, 32 mins total.

I was punching and kicking for the max effort as well as the 5 mins mod-easy pace. Stretched during rest periods.

British championships here I come!!!!!!

 

[Colstreamer]

Ok, diet today was crap I'm afraid. I couldn't face eggs for breakfast again and somehow forgot my lunch.... As it was valentines day I took my girl out for dinner. Had me a big ole steak, pâté and 3/4 bottle of rose wine.

In total I had 2,470 cals today.
Carbs: 43% 223g
Fats: 25% 58g
Protein: 31% 166g

Ok so this isn't good enough. I need more protein and less alcohol! Lol. Ok I had a cheat day. No choice really and I gotta say, I think I did enough in the gym to make up for the food!

Happy valentines day everyone!

Let's get the lovey mushy stuff out the way so we can get back to killin it tomorrow!

 

[badboybounce]

Nice numbers col mate thats a good bench

 

[Colstreamer]

Nice numbers col mate thats a good bench

Cheers Bounce mate. My max is like 125 at the mo aiming for 150. Fcukin impressed with your previous 175!

 

[badboybounce]

Aye mate that wa 5 or 6 yr ago my bench goes up pretty quick,i should b pushin 130 in 4wks,once im kinda half way im gonna start puttin vids up of max lifts,good to get response to technique etc well haha if i can keep at it,was struggling bit

 

[Colstreamer]

I'd like to hit 130 by the end of this. I seem to go in spurts, hardly any strength gain for ages then bang! Up it goes. Lol.

 

[badboybounce]

Im opposite mate i gain n grow fast then my body goes in huff or sumin for working it to hard haha

 

[johnnyrockit8665]

Looking good CS keep it up brother!