Colstreamer's 2012 transformation contest log

[zedhed]

Day 7
Ok so instead of my usual 1,5,1 interval training on the bag I thought I'd try this new thing. It's basically a circuit with relatively heavy weights, instead of doing a set number of reps and sets you aim for a certain number of reps which can be done in as many sets as needed. After one set you move on to the next exercise then the next and so in until you've done the required amount of reps per exercise then do a couple of bodyweight exercises for as many reps as possible for 60 seconds each. Then 2 mins rest and back to circuit but with different exercises.

First circuit:
Bench press 31 reps in 5 sets 100 kg
Chin ups 21 reps in 5 sets BW
Squat 35 reps in 4 sets BW
Barbell row 25 reps in 3 sets 75 kg

1 minute of burpees
30 secs rest
1 minute squat thrusts

Second circuit:
Incline bench 22 reps in 3 sets 80 kg
Deadlift 15 reps in 3 sets bar only
Upright row 21 reps in 3 sets 50kg
Lunges 22 reps in 2 sets BW

Total reps 192 I was aiming for 210 but had to stop as something happened on the last set of upright row, I seem to have strained something in my upper back. So I stopped and stretched my back out, rolled it on the sponge roller. I'm gonna get my girl to walk on my back later on tonight. I hope this doesn't get in the way of my pull session tomorrow or kickboxing on Thursday.

It was a killer workout, I worked up a right old sweat and the burpees and squat thrusts made me gasp!

F**kin loved it!!!

This is cool bro. Gr8 idea on your part! Hell you even added to your brnch.

 

[sterolizer]

lol@ who has the biggest spoon.


Looks good ,keep banging at it!

My spoon is the smallest... Just sayin'

 

[dmk777]

Now you know why I wanted to put this together so bad this is one of the most motivating things I have been a part of in a long time. Just what all of us need to push ourselves to the next level! Plus the wealth of knowledge that is being passed around in here is priceless. And we are just getting started brother......We are all gonna see what we are made of in this one!!!

Yeah Johny did I ever tell you "you rock " it's great we're all bouncing of each other everyone's happy and on a big mission to a killa body and it's all thanks to you big guy!!
Thanks so much ....

 

[Colstreamer]

This is cool bro. Gr8 idea on your part! Hell you even added to your brnch.

Thanks Zed! I'm hoping it will burn fat and keep my strength, just a pity I wasn't used to the upright rows, I think I should've used a lighter weight. then I could've done the full second circuit.

 

[Colstreamer]

LOL he gonna love you up even more bro for that!
You go Killa!

He did it sunday! I was shouting at him to keep going when I saw him slowing down and stuff. He did it all the way though. It was a good job.

 

[Colstreamer]

Oh dear, I woke up this morning and it took me a couple of minute to get out of bed. The little strain from yesterday got worse overnight so I went to see the doctor, got some anti inflamatories and he told me not to lift heavy for a couple of weeks.

I'm gonna see how it goes, it's already feeling a lot better. I'll rest it completely until it feels like I can get back to doing heavy stuff.

Gonna have to reduce the cals a fair few to make sure I don't blow up while I'm not going anything.

This totally sucks but at least it happened at the beginning. Still plenty of time to catch up....

 

[RachelM]

Shit, this is not good to hear Colstreamer.. the positive is that it's happened so early in the competition, plenty of time to get better. Rest up, and hope it heals quickly

 

[Colstreamer]

Shit, this is not good to hear Colstreamer.. the positive is that it's happened so early in the competition, plenty of time to get better. Rest up, and hope it heals quickly

Thanks Rachel, I took yesterday off work to rest it and today I can barely feel it. I'm gonna go for a light workout tomorrow, just go through the motions with the bar to see if I'm still getting any pain. Then hopefully get back at it sometime next week.

 

[Colstreamer]

Ok appointment with podiatrist went well. I can use very light weight for squats deads etc. I got an appointment to see a specialist on Monday. He may say something different.....

Rest today then a light workout tomorrow to see how my back is.

 

[dmk777]

Shit man I hope your feeling better soon Cs, don't push yourself too hard remember we're only just past 1 week in plenty time left, better lifting light than not at all ,, I'm glad you see the positive side buddy at least it's at the start!!

Sending you a speedy recovery : )