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Colstreamer's journey to be The Best of The Best

You sick mofo^^^I love it!
Pics yeah bro wanna see you and the ladies. However I know they are not gonna be what we are thinking just cuz your such a wanker.....LOL.:evil::qt:
 
Bro you know me too well! Lmao! :D
 
Ahh, for some reason after I got home my legs started aching. Not that good ache from training. It feels as though I've walked 25+ miles.

Hopefully a lie down will sort it....
 
Yeah this post is off topic but I'm a patriotic royalist so I'm posting this pic.
 
Dang!
The Queen wasnt bad in her younger years.
How are the legs doin bro?
 
Quads are ok now but my lower legs felt like I was gettin compartment syndrome! I ain't gas that since I was 18 and marched 100 miles in 4 days with a 25lb pack. Nijmegen marches if you've heard of them. :)

Yeah, I just like the fact they married for love which at the time was uncommon for royals and they still seem to be just as much in love 60 years later.
 
Didnt know that but very good for them. Got married very young I take it. I mean daym 60 years???However my parents have 50 yrs together, bless their hearts.
 
zedhed said:
Didnt know that but very good for them. Got married very young I take it. I mean daym 60 years???However my parents have 50 yrs together, bless their hearts.
Click to expand...

66 years total bro, she married Prince Phillip 6 years before her coronation.

Your parents are still together? That's really great bro, devastated my brother and mum when my dad left. I didn't speak to him for 12 years, my bro for 13 years and my mum won't hear a good word said about him.
 
Thanks bro.
Yeah I could understand that I guess...
 
Righty I'm looking forward to hittin the gym today, had bare sleep last night and I'm full of energy! :evil:
 
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. :)
 
Nice bro.
Might try 5x5 on your dips to even out your sets bro.
But still lookin dam on the come back.
 
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?
 
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!
 
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?
 
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.
 
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.
 
Pics tomorrow....
 
Sounds good bro. That long slow distance on the bike will give your wind a huge shot in the arm.
 
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.
 
Colstreamer said:
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.
Click to expand...
this part is excellent bro.

Dude put up your time frame from now till the Worlds fight plz.
 
Pics before midnight as promised.
 
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.
 
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
 
Ok my man KILLDATSHIT!!
 
Another 60 mins stationary bike after work. Hr at 145-150
 
45 mins bag work
10 mins skipping.
 
Last edited:
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 :D
 
Yep, and diet too bro. I've been tightening this belt since Christmas I'm on my last hole now! I'd like to get to 220 for my fight sub 10% bf would be a bonus too! :D
 
NICE JOB!!
what kind of fight are you doing? wifey and i used to take some BJJ / muay thai classes. She was set to do a fight in philly and got preggo and I got shipped overseas LOL
lost my desire to fight as much after the whole overseas bit
 
This ones French rules kickboxing. I did A LOT of Taekwondo and freestyle kickboxing competitions in my youth. This is kinda a last ditch attempt to regain former glory. Also my second from last chance to attempt a world title.
 
^^^dam str8 on that bro!^^^
 
Lol! I will be oncevive won!!!! :evil:

I'm just off to do some sparring now....
 
Go getem KILLA!
 
Oh you like this bro! I stayed up for 6 rounds straight then puked, washed up and went back for some more! :evil:

Only managed 2 more rounds after that but damn that's more than I usually manage :D

Scored some sweet shots too including a spinning head kick ;)
 
Insomnia what a bastard. It's nearly 2am and I can't get to sleep!
 
Colstreamer said:
Oh you like this bro! I stayed up for 6 rounds straight then puked, washed up and went back for some more! :evil:

Only managed 2 more rounds after that but damn that's more than I usually manage :D

Scored some sweet shots too including a spinning head kick ;)
Click to expand...

Way to go bro. Am proud of you man as I know how tuff it is to come back after blowing chow all over.
Your a winner dude!:evil:
Nice on the head spinner too!
 
Yeah bro IDK what the hell it is but for the last few nights no sleep here either. But if I get out of bed then my wife wakes up, she says she misses my presence.......
 
LOL who is the skinny chick in your avi bro. She is like a willow...Just my opine. I like em thick and juicy!
 
Who is she??? Bro that's my all time favourite latina ever!!
Shakira!
That chick can MOVE!!!!!
And I'd give my left nut to tap that ;)
 
zedhed said:
Way to go bro. Am proud of you man as I know how tuff it is to come back after blowing chow all over.
Your a winner dude!:evil:
Nice on the head spinner too!
Click to expand...

Zed, this is only the third time it's happened to me but my li'l bro used to do it all the time, I remember one time in a competition, he kicked this bloke in the head knocking him over then immediately spewed all over the poor sod!! It was bloody funny :D
 
i'd pay to see that HAHAHAHA
Do you wear headgear and pads when you fight or is it just gloves?
Even with the head gear i can remember a few times getting my bell rung it didnt hurt just makes you really out of it
 
Gloves, gum shield, cup for the li'l boys and savate boots are the minimum safety equipment required. Head guard is optional but I'd rather have a smaller head! That way I can move it out of the way! ;)
 
Smaller head easier to move out of the way. LMAO!
 
Tonight is my night for not sleep......SUX!
I really really wanna go to the kitchen and make me a pastrami turkey cheese lettuce on rye sandwich. Using all the will power I have not to do this right now.....
My mouth is watering and my belly is talking. I really really want that shit man...and a cup of 2% milk.
 
Damn bro that's harsh! That sounds like a great sandwich :D my cheat meal is meat lol! I love it, the taste, but I really can't have it regularly :(

I was out like a light last night. I've had 11 hours sleep I'm feeling fresh :)
 
You suck buddy!
LOL yeah by the time I get one of those made up it weighs in at around 12-16 oz...I love sandwiches.
I used to put tomatoe and cucumber on em too but Im not supposed to eat tomatoes due to my blood type. Those are hard to give up man.
 
Lol you'll hate this then. I went to the park and did some sprinting and shadow boxing then came home had a shower and went back to sleep!!! :D
 
Good for you bro. Ima thinking about getting "lightly" into Muay Thay. Just drills etc for the cardio aspect mostly but also keeping the joints more supple.
 
zedhed said:
Good for you bro. Ima thinking about getting "lightly" into Muay Thay. Just drills etc for the cardio aspect mostly but also keeping the joints more supple.
Click to expand...

Good plan bro!! :D
It's great cardio, keeps you nice and supple, improves coordination and balance. Besides I always like it when more people do martial arts :)
 
Dang cs sorry i have been away this long bro. You know the deal though. Bro you are looking great! Proud of you mate.

Sent from my DROIDX using EliteFitness
 
zed you'll love muay thai you get to hit stuff hard with your elbows and shins LOL
CS - wish I had your sleep schedule - with kids / work / life when I get 7 hrs that is sheer discipline ..... and pills LOL
 
jdl508 said:
zed you'll love muay thai you get to hit stuff hard with your elbows and shins LOL
CS - wish I had your sleep schedule - with kids / work / life when I get 7 hrs that is sheer discipline ..... and pills LOL
Click to expand...

Lol bro, I'm all over the place with sleep. During the week I get about 6 hours sometimes less then I try to catch up at the weekend! :)

As soon as I'm out of this ridiculous job doing 60+ hours per week I'll be getting a steady 8 hours a night :)
 
When you making the jump bro.
Now IDK if I wanna do Wing Chum or Muay Thia.....decisions decisions.
 
zedhed said:
When you making the jump bro.
Now IDK if I wanna do Wing Chum or Muay Thia.....decisions decisions.
Click to expand...

Hopefully August but don't hold me to it :)

Wing Chun or muay Thai? Well pros and cons to each.

WC a lot easier on your joints, no hard high kicking. Not especially potent for real life applications on its own but with a bit of muscle behind it I'm sure you could make it work for you.

MT Good cardio, good for real life app, but hard on joints and requires above average flexibility.

Personally I'd like to see you go for muay Thai. You ain't that old and you've probably got better flexibility than most, and as I recall you've trained in karate so your flexibility ought to return quite easily, muscle memory works for flexibility too ;)

Yeah, definitely MT over WC IMO.
 
Ok, I hit the gym, as I missed yesterday I did a kind of hybrid WO

Legs
Squat
1x20 @ 60kg (132lbs)
1x20 @ 70kg (154lbs)
2x20 @ 80kg (176lbs)
1x15 @ 90kg (198lbs)
1x6 @ 122.5kg (264lbs)
1x5 @ 125kg (275lbs)

DB OHP
1x10 @ 10kg
1x10 @ 12.5kg
1x10 @ 15kg
1x10 @ 17.5kg

Pull ups
4x3 @ BW (103kg - 226.6lbs)

Dips
3x5 @ BW

hanging leg raises
3x8

Note: I don't do much in the way of abs in the gym because twice a week I do a shot load of abs in my kickboxing class including lying on the floor having a medicine ball dropped on my gut ;)
I do the leg raises to loosen off my lower back after squatting/deadlifting :)
 
Very nice work out bro. I really like the way you put this together. And thanks for the tips too bro.
Did you like the Latinas that I emailed you?
 
is that 1 x 15 reps @ 198 lbs? Your an animal man good chit

I love muay thai and agree it is much more real world relevant but I have always had a soft spot in my heart for wing chun I took 1 WC class and realized it would take me a long while before I was decent plus they punch with a straight fist not traditional boxing style. In muay thai you can be really good in 6 months :)
 
zedhed said:
Very nice work out bro. I really like the way you put this together. And thanks for the tips too bro.
Did you like the Latinas that I emailed you?
Click to expand...

Thanks bro :) I wanted to hit pretty much everything with the focus on my legs.
I haven't seen the clips yet, for some reason it won't let me play them on my phone. I'll have to break out the lap top when I get home :D
 
jdl508 said:
is that 1 x 15 reps @ 198 lbs? Your an animal man good chit

I love muay thai and agree it is much more real world relevant but I have always had a soft spot in my heart for wing chun I took 1 WC class and realized it would take me a long while before I was decent plus they punch with a straight fist not traditional boxing style. In muay thai you can be really good in 6 months :)
Click to expand...

Yeah that's right bro 15 reps @ 198lbs if you think that's good check out young Evan Tipps, he does 20+ reps with 225lbs!!! (Mind you at 16 he is a walking steroid factory!)

My Dad did WC for a long time, he still does, it's a nice system, very good trapping but that's it's only real strong point IMO and trapping isn't something you'd do much of in real life. Muay Thai is brutal and effective and one of the only martial arts that teaches you to attack, I like its simplicity and dependence on physical strength and fitness.
 
Ok peeps the time has come.
I gotta ramp up my training. British championships are on 8th July so just over 2 weeks away!! Things are going well business-wise so I'm ditching my job (of course wanting to put me on a disciplinary for being late yesterday has helped speed up my departure) from nexto weeko I'll be training more often, well longer workouts instead of short ass ones where I can't finish everything I want to do, and of course, super important, I'll get more sleep!!!!!!

Ha ha ha! Go to hell 60 hour working week!!!!
 
Gr8 news bro. Glad your making the jump/
Now about your training. You sure you wanna do long sessions as opposed to 2 a days.
For this far along in your training IMO you may get more from the 2 a days.
Think about it and post up.
Again thanks for the tips from both of yous.
 
Well what I meant about long was, I won't have to rush through my workouts and miss stuff, recently I've had 45 mins on average to train which just isn't enough for me I need at least 1.5 hours and I usually like to stretch and warm down after a workout, I find stopping dead leads to stiffness. A typical workout would look like this.

Warm up:
Light bag work OR skipping (jumping rope I believe you call it) 3x3 minute rounds.

Weights including warm up sets but I've got blood pumping through my muscles ready.

Abs especially if I've been doing anything but chest!! Lol it all gets my lower back to an extent.

Stretching, the muscles I've just trained but also developmental stretching for my legs, I've been more flexible in the past and it really is just time that stands in my way.

Mondays and Thursdays I'd be kickboxing for 90 minutes a go and my brother is coming up for some sparring next week so I'll end up doing 3 days in a row sparring for 1.5-3 hours 1-2 times a day :evil:

Tuesday Wednesday and Friday I'll be doing boring ass long slow shit on a bike! :(
Yeah I know, it's gotta be done but I don't have to like it! ;)
 
Today's WO
Pendlay row
2x20 @ 45kg (99lbs)
1x15 @ 45kg

Yates row
2x20 @ 45kg

Flat bench press
2x20 @ 55kg (121lbs)

Close grip bench press
2x20 @ 50kg (110lbs)

I did everything fast on the concentric phase slow and controlled on the eccentric phase :)
 
jumping rope this morning - 3 minutes into it and the dang thing broke right in the middle - it was a rubberized speed rope
bummer
jumping rope is a good kick in the nads like 20 rep squats LOL
 
Jumping rope, or skipping as we call it, is great cardio and keeps you light on your feet, just the thing for hitting without being hit :)
I love speed ropes but they don't last as long as a big thick leather rope :)
 
Any thoughts on 2 workouts per day bro?
 
Do you mean 2 lifting workouts per day or 1 lifting 1 cardio? I'll have the time to train twice a day certainly. I could lift am & pm with cardio chucked in.
 
This bro.
"I could lift am & pm with cardio chucked in."
I think you have all the strength that you will ever need for MA.
But you can never do too much technique and endurance. Whatcha think?
 
Sounds more like it bro. :)

Lift am 4-5x per week
Endurance cardio pm 3x per week
Technique training 3x per week

How's that sound?
 
Colstreamer said:
Sounds more like it bro. :)

Lift am 4-5x per week
Endurance cardio pm 3x per week
Technique training 3x per week

How's that sound?
Click to expand...

I like it bro.
On your technique how are you doing it?
 
Jd you are an astute observer. That is entirely the fucking point bro! LOL:evil:
 
zedhed said:
I like it bro.
On your technique how are you doing it?
Click to expand...

Well if I have a punch bag I'll start off light to warm up then go through individual techniques, then combinations. I usually concentrate on what I use most and stuff crap at. I'll also work on switching from hands to legs and back again. Balance as well of course.

Even without a bag I'll do pretty much the same but work more on kicking combos and switching from hands to legs & vice versa. If I can get someone to hold hook and jab pads for me I'll do some combos on there as well.

Tbh there's so many different things I can do to train techniques I could write a whole essay in it. Specific strengthening comes into play as well like shadow boxing with dumbells in my hands or heavy boots on...

The only real constant when I'm technique training is I don't get too out of breath so I can concentrate in form, it's not like when I just blast the bag for fitness. :)

I hope that made sense, I kinda rambled... :)
 
jdl508 said:
sounds like a nightmare for the other guy :evil:
Click to expand...

EXACTLY bro! I wanna be a whirlwind, an unstoppable force of nature like Vesuvius or hurricane Wilma!
 
Thats what I wanted to see that your doing fast but slow as well. The slow precise work will make you faster IMO. I mean very slow and highly detail orinted. Perfect actualization of what it" should be" that your doing.
So it sounds like your on track bro.
 
Yeah I do slow stuff like switching the light in and off with my foot, slow kicks full range of motion low, mid, high.. It improves technique, balance and control Even slow foot work has its place to an extent, you gotta make your movement around the ring as natural as walking- (that's some proper shoalin shit right there ;)) :D
 
Your right and it is some proper shoalin shit bro!
 
Fellas this is what you need in your clothes....
 
Just had my bf test. I'm 10.7% :D

Knew I'd get below 11% ;)
 
Here's a pic of my 10.7% self :D
 
Thanks fellas! :)
I gotta admit I'm pleased with the results so far :D
 
Love that label bro.
You looking real good CS.
If I was chick I would bang your brains out bro!
LMAO!
 
ROTFLMFAO!! Oh bro you cracked me up with that!!!! :D
 
Lmao!!
 
So sparring tonight and I'm all over the place, I'm taking out legs, switching nicely from legs to hands & back again, didn't get anyone down but I didn't puke either! ;)

The cardio is paying off, that can be seen in my sparring and my physique :D
 
Will do OWL! ;)
I'm planning on joinin the ranks of world champs on EF :D
 
And this applies to all of you with motors/bikes in your EF avis...

And before I get any smartarse comments about my avi, YES! I'm a skinny blonde chick in hooker boots!
 
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