Colstreamer's 2012 transformation contest log

[RyanArnett]

Good job bro. Keep your head up and push through these rough days

Sent from my LG-LW690 using EliteFitness

 

[Colstreamer]

Good job bro. Keep your head up and push through these rough days

Sent from my LG-LW690 using EliteFitness

Thanks bro!
I just had a killer workout! Made up for most of the week!


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Defeat is the stepping stone to victory.

 

[LetsGrow]

About time you did something productive

 

[Colstreamer]

Shoulders and legs.

WU
DB overhead press/lateral raise supersets
1x10 @ 5kg/1x10 @ 2.5kg
1x10 @ 7.5kg/1x10 @ 5kg
1x10 @ 12.5kg/1x10 @ 7.5kg
1x10 @ 12.5kg/1x10 @ 10kg

Upright row/lateral raise supersets
1x8 @ 50kg/1x8 @ 10kg
1x8 @ 50kg/1x8 @ 12.5kg
1x8 @ 50kg/1x7 @ 12.5kg

OHP/lateral raise supersets
3x8 @ 50kg/3x8 @ 10kg

Squat
1x20 @ bar
1x20 @ 40kg
5x15 @ 50kg

Front squat
5x5 @ 50kg

Deadlift
1x10 @ 55kg
2x5 @ 95kg

Bag work
5 mins warm up, hands only moderate pace

1 min max effort
3 mins moderate-easy pace
1 min rest - repeated 6 times.


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Defeat is the stepping stone to victory.

 

[dmk777]

Go CS KTS!! Great WO and bag session

 

[Colstreamer]

Screenshot of cal counter for Friday 9th march 2012


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Defeat is the stepping stone to victory.

 

[gymjunkie09]

Hows that new diet going? I cant see the breakdown my plat is gone, I really cleaned mine up last week and dropped my carbs to around 70g ed simple carbs pre-workout and complex post workout and it made a huge difference, I dropped like 3 lbs and my and popped in a week.....may be able to hit 6% at this pace

 

[Colstreamer]

To be honest I've had to drop cals this week, the new diet is easier to digest I'll say that. But I seem to be going back up in weight, I'm getting another assessment next week so I'll know if it's the right kind of gain. The mirror is saying I've leaned out a tad more.


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Defeat is the stepping stone to victory.

 

[gymjunkie09]

To be honest I've had to drop cals this week, the new diet is easier to digest I'll say that. But I seem to be going back up in weight, I'm getting another assessment next week so I'll know if it's the right kind of gain. The mirror is saying I've leaned out a tad more.


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Defeat is the stepping stone to victory.

I'm always the other way around, I can't eat much below maintainance without wasting away

 

[Colstreamer]

I'm always the other way around, I can't eat much below maintainance without wasting away

I recall working out my maintenance being just under 3,000 cals. And if I go over it I seem to put on weight, I seem to be able to drop 300 cals and not lose weight too quickly or lose too much strength.


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Defeat is the stepping stone to victory.