Colstreamer's 2012 transformation contest log

[Colstreamer]

Ok assessment today. So I had less time to train. Had to cut it short so I did just 2 exercises but added extra sets.

Right so assessment went as follows:
Weight: 109.2kg (240 lbs)
Resting HR: 60 B/pm - this has shot up for some reason.
Max airflow: 720 L/pm - this is rising steadily! Good stuff!
Bodyfat: 15.2% tested with calipers. - I am happy as Larry with this!!

Workout
WU
dips, unweighted
2x8 close grip
2x6 wide grip

Work
All wide grip
1x5 @ BW+ 20kg
1x5 @ BW+ 21.25kg
1x5 @ BW+ 22.5kg
2x5 @ BW+ 23.75kg
Extra wide grip
2x5 @ BW

Flat bench
1x8 @ 70kg -154lbs
1x7 @ 85kg- 187lbs
1x5 @ 100kg -220lbs
1x2 @ 110kg -242lbs

Deadlift
2x5 @ 55kg - 121lbs
1x3 @ 115kg - 253lbs

Had to dust quick so that was it for today. But I'm super chuffed!






Defeat is the stepping stone to victory.

 

[johnnyrockit8665]

Awesome CS keep it up brother looking good

 

[dmk777]

Cs your numbers are looking great , and I always wondered who the hell is Larry? Lmfao

Nice work buddy!!!

 

[johnnyrockit8665]

Cs your numbers are looking great , and I always wondered who the hell is Larry? Lmfao

Nice work buddy!!!

I have to ask who the hell is Larry???

LOL I was gonna say exactly the same thing! (Zed)

 

[Colstreamer]

Larry Foley, undefeated Australian boxer late 19th - early 20th century. Collected £1,000 for his final fight which in those days was a King's ransom! First time the phrase was used in writing was by New Zealand writer G L Meredith.


Defeat is the stepping stone to victory.

 

[zedhed]

Ok assessment today. So I had less time to train. Had to cut it short so I did just 2 exercises but added extra sets.

Right so assessment went as follows:
Weight: 109.2kg (240 lbs)
Resting HR: 60 B/pm - this has shot up for some reason. Still good tho bro.
Max airflow: 720 L/pm - this is rising steadily! Good stuff!
Bodyfat: 15.2% tested with calipers. - I am happy as Larry with this!! Nice bro!

Workout
WU
dips, unweighted
2x8 close grip
2x6 wide grip
Check this out bro.
Vince Gironda Dips | Iron Guru

Work
All wide grip
1x5 @ BW+ 20kg
1x5 @ BW+ 21.25kg
1x5 @ BW+ 22.5kg
2x5 @ BW+ 23.75kg
Extra wide grip
2x5 @ BW

Flat bench
1x8 @ 70kg -154lbs
1x7 @ 85kg- 187lbs
1x5 @ 100kg -220lbs
1x2 @ 110kg -242lbs
Nice job bro. Next bench session tho reverse your 220 Lbs and 242 Lbs reps. Keep your strength for the heavy weights.

Deadlift
2x5 @ 55kg - 121lbs
1x3 @ 115kg - 253lbs

Had to dust quick so that was it for today. But I'm super chuffed!






Defeat is the stepping stone to victory.

Chuff on Britt Bro!

 

[Colstreamer]

Chuff on Britt Bro!

Thanks Zed!!
So you're saying after the warm up start straight on the 242lb bench? Yeah I reckon I could bang out a decent set with 242lbs if I weren't so fatigued from the dips and 220lb bench.

I'm on those dips bro, the extra wide version I took straight from that article! It makes a difference of about 1" to my elbow position compared with my usual wide grip technique but DAMN can I feel it isolate the pecs!! I actually prefer dips to bench as a chest exercise!


Defeat is the stepping stone to victory.

 

[Colstreamer]

Diet for today
Breakfast 0715
4 eggs scrambled
100g beans
1 slice bacon
Skinny latte - my last.

1300 assessment

Gym 1325

Post WO 1415
Protein shake
Apple

Lunch 1430
1/2 slice GF's pie... It's all gone now
2 litres water

Snack 1645
Protein drink

Dinner 2030
2 pork chops grilled
0.5 cup peas
Green leaf salad
1 litre water

Total cals for the day 2,605
Carbs: 32% 208g
Fats: 37% 110g
Protein: 31% 206g

Supps:
6g fish oil
4g glucosamine
2g taurine

No bananas today didn't have anything before my assessment.






Nulli secundus - second to none

Honi sout que mal y pense - evil be to him who evil thinks.

There is only one principal of war. Hit the enemy as hard as you can, where it hurts the most when he aint looking! - field marshal Sir W. Slim

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[zedhed]

Thanks Zed!!
So you're saying after the warm up start straight on the 242lb bench? Yeah I reckon I could bang out a decent set with 242lbs if I weren't so fatigued from the dips and 220lb bench.
Nah bro, I dont wanna see you wreck yourself.
Do this.
Bench First!
WU bar only 2x20 slow and think about what your doing.
5x3@135
2x3@187
1x3@220
Now your work sets.
Or if you are gonna use Dips as your primary chest builder then do similar to that.
When your lifting big weights you must warm up but not to overdo it and use up all your strength.
Also both you and Kev go to google and type in Tate Bench. Check out his instructional series. I gaurentee you that you have faults that he will address.


I'm on those dips bro, the extra wide version I took straight from that article! It makes a difference of about 1" to my elbow position compared with my usual wide grip technique but DAMN can I feel it isolate the pecs!! I actually prefer dips to bench as a chest exercise!


Defeat is the stepping stone to victory.

When your doing your dips. START with partial reps as your WU. Then as your shoulders and elbows warm up and release move on to full ROM.
These can really bugger your shoulders bro so be dam careful and do a full WU.

 

[Colstreamer]

Thanks for that Zed, I like both dips and bench, do you think it'd be an idea to alternate which I start with? I'll make sure to do like you said too regarding warm ups.

Again I'm already on it! I saw a Dave Tate bench article with a video demo too, I've been doing it that way for a while now, I got some looks and a few comments when I started, lol! But I much prefer it. I feel it takes the anterior delts out and for some reason I feel stronger using that method.


Defeat is the stepping stone to victory.