Colstreamer's journey to be The Best of The Best

[jdl508]

giving me something to shoot for keep killing it

 

[zedhed]

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

What is your bod weight bro?

Chin ups @ BW
1x5
2x4
On your pull ups and chin ups bro try sets of 3. When you cant do any more then go into negatives. At your age you need all the dam endurance you can possibly get right now.

Pendlay row
3x8 @ 55kg 121 Lbs
If you need to then drop weight and do sets of not less then 12 good rock solid reps.

Deadlift
3x10 @ 100kg 220 Lbs
1x4 @ 100kg - grip failure
Again here drop weight and do sets in the 15-20 rep range. You will be amazed at what this will do for your long lasting power and endurance bro. No stops and no pauses. Your a fuckin engine man!

Hanging leg raises
3x8 @ BW
In you sport you need rock solid abs bro. This is not enough for you to absorb those body shots. Do what you did here and superset with reverse planks till failure.

My good man IMO you need to ramp up your reps. I really really wanna see you smash in your fights man so not picking at you but doin all I can to help you out.
I know you just came back from being sick bro but if you really want a shot at the Worlds (and I know you do with your whole heart) right now is the time to pull out all the stops and be messivly brutal on your workouts. Then 1 week before the fights slack it all down to about a 3rd of your normal workouts. But do continue your long slow distance work.



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

this part is excellent bro.

Dude put up your time frame from now till the Worlds fight plz.

 

[Colstreamer]

Pics before midnight as promised.

 

[Colstreamer]

Bro I'm 105kg - 132lbs ATM

The worlds are at the end of August, 31st and 1st of sept if I remember correctly.

I'll take in board those points bro on the pull ups, rows and deadlifts.

I'll be increasing the cardio too.

 

[Colstreamer]

Ok today I did chest.

WU
Dips
2x5 partial reps @ BW close grip
2x5 partial reps @ BW wide grip

Work
Dips
1x5 @ BW
1x5 @ BW+ 10kg - 22lbs
3x5 @ BW+ 20kg - 44lbs

Bench press
5x5 @ 95kg - 209lbs

Press ups
1x17
1x15
2x12

 

[Colstreamer]

giving me something to shoot for keep killing it

Hey thanks for stopping by bro!

PS love your avi! Lmao!

 

[zedhed]

Ok my man KILLDATSHIT!!

 

[Colstreamer]

Another 60 mins stationary bike after work. Hr at 145-150

 

[Colstreamer]

45 mins bag work
10 mins skipping.

 

[Colstreamer]

Ok I've no idea what my weight is ATM but I've just had to tighten my belt again. I've got a bf% test next Friday. With a bit of luck I should be 11% or less