Colstreamer's journey to be The Best of The Best

[Colstreamer]

Chesty west today.

WU
Dips
2 sets partial reps
2 sets half reps

Work
Dips
3x8 @ BW
3x7 @ BW
2x3 @ BW

Press ups
2x20 2secs up 2secs down

Flat bench
1x8 @ 60kg
1x6 @ 80kg
1x4 @ 100kg
1x5 @ 90kg
2x3 @ 90kg

Got a good feeling on my chest from that.

 

[zedhed]

Nice bro.
Might try 5x5 on your dips to even out your sets bro.
But still lookin dam on the come back.

 

[Colstreamer]

Thanks bro. I'm feeling good. I'm gonna try adding metcons next week, boost fat loss into overdrive and it's a perfect killer circuit for fighting!

My goal is to increase anaerobic output so I can be that whirlwind of destruction I used to be and get down to 220lbs @ 10% or under. I don't wanna increase weight at all.

What do you think to a mix? Some 5x5 heavy and some 20+ rep sets at a lighter weight?

 

[zedhed]

Yeah but not on the same day.
Do your heavy work like on Mon then come back on Tue with your high rep work. That way you will get to look pretty impressive with out a lot of size. And be dam strong too!

 

[Colstreamer]

Same muscles 2 days in a row? So say
legs & shoulders heavy on monday, then light on Tuesday,

rest wed

chest & back heavy on Thursday, and again light on Friday

Something like that?

 

[zedhed]

It depends on what your weak point is that you wanna some change in. I would only do that bod part 2 days in a row. So in your example yes for Mon, Tue. But no on Thur, Fri, its too much and then your neglecting the rest of your bod.
This type of working out is specialization for weak areas that you want to change quickly bro.

 

[Colstreamer]

Ok gotcha, I'll do legs heavy thurs light fri

I'll do chest Monday back Tuesday and cardio only on wednesday. As well as 60-90 mins on the bike in the evenings.

 

[Colstreamer]

Pics tomorrow....

 

[zedhed]

Sounds good bro. That long slow distance on the bike will give your wind a huge shot in the arm.

 

[Colstreamer]

Ok. I'll take the bloody pics tonight! I will get em up before midnight my time!

Today's WO
Pull ups @ BW
2x5
1x4

Chin ups @ BW
1x5
2x4

Pendlay row
3x8 @ 55kg

Deadlift
3x10 @ 100kg
1x4 @ 100kg - grip failure

Hanging leg raises
3x8 @ BW



Then after work
60 mins stationary bike @ 145 bpm which I believe is about 80% of my max hr based on my age.