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Colstreamer's journey to be The Best of The Best

Colstreamer

Colstreamer

Plat Hero
Platinum
I managed to get down to 12.5% bf from 24-26% or so at the start of the contest. Dieting sucks! You lose your strength and you're hungry! And anyway, I got a lot more muscle to put on before I need to think about cutting.

I figure I'll try to shoot for 400g+ protein per day and let the macros take care of themselves. Obviously I'm not gonna be chowing down on Maccy Ds all day, I'll eat clean just not gonna try and get it perfect in terms of total cals and macros. As long as its ok by my blood type diet it's going down the hatch. Kinda of a see food diet. See food, and eat it!

I'm gonna train like a demon for this, I'm thinking 5 days per week mon-fri 45 mins - 1.5 hours per day. Might sound a lot but the days I do 90 mins they'll be split into 2 sessions, one at lunchtime one after work each 45 mins long.

I'm not going to have a set routine per se but I will have some constants.
• Monday will always be leg day that way I'm freshest and will be able to handle more work
• Leg days will always include squats & deadlifts
• Primary exercise for all upper body parts will be BW exercises (add weight if necessary) dips for chest, handstand push ups for shoulders, pull ups for back.
• I will do at least one 90 min kickboxing session either on Thursday or Saturday maybe both, depends on how I'm feeling
•The exercises I've mentioned are gonna be my main focus, what I'm trying to improve on. Anything else will be a bonus.
• I'm gonna aim for 15+ sets per workout. Once I can do sets of 10 on the upper body movements I'll add weight. :)
• Squats I'll be aiming for the 20+ rep range :evil:

Supps and stuff
500mg test PW
800mg primo PW
30mg dbol ED
100mg tren ace EOD
400mg deca PW

Nah I'm jokin!!!
I'll be using unleashed @ 3 caps per day split through the day.
N2slin @ 2 caps before breakfast 2 before training
2x protein shakes per day. (For my pre bed shake check out my blood type diet log.)
I'm thinking of getting some gear @ bridge as well see how that works out for me.
I'll probably get some creatine at some point as well but generally I'm thinking really hard training and plenty of food.
 
Thanks OWL, I'm lookin forward to gettin big and strong! :evil:
 
Colstreamer said:
I managed to get down to 12.5% bf from 24-26% or so at the start of the contest. Dieting sucks! You lose your strength and you're hungry! And anyway, I got a lot more muscle to put on before I need to think about cutting.

I figure I'll try to shoot for 400g+ protein per day and let the macros take care of themselves. Obviously I'm not gonna be chowing down on Maccy Ds all day, I'll eat clean just not gonna try and get it perfect in terms of total cals and macros. As long as its ok by my blood type diet it's going down the hatch. Kinda of a see food diet. See food, and eat it!

I'm gonna train like a demon for this, I'm thinking 5 days per week mon-fri 45 mins - 1.5 hours per day. Might sound a lot but the days I do 90 mins they'll be split into 2 sessions, one at lunchtime one after work each 45 mins long.

I'm not going to have a set routine per se but I will have some constants.
• Monday will always be leg day that way I'm freshest and will be able to handle more work
• Leg days will always include squats & deadlifts
• Primary exercise for all upper body parts will be BW exercises (add weight if necessary) dips for chest, handstand push ups for shoulders, pull ups for back.
• I will do at least one 90 min kickboxing session either on Thursday or Saturday maybe both, depends on how I'm feeling
•The exercises I've mentioned are gonna be my main focus, what I'm trying to improve on. Anything else will be a bonus.
• I'm gonna aim for 15+ sets per workout. Once I can do sets of 10 on the upper body movements I'll add weight. :)
• Squats I'll be aiming for the 20+ rep range :evil:

Supps and stuff
500mg test PW
800mg primo PW
30mg dbol ED
100mg tren ace EOD
400mg deca PW

Nah I'm jokin!!!
I'll be using unleashed @ 3 caps per day split through the day.
N2slin @ 2 caps before breakfast 2 before training
2x protein shakes per day. (For my pre bed shake check out my blood type diet log.)
I'm thinking of getting some gear @ bridge as well see how that works out for me.
I'll probably get some creatine at some point as well but generally I'm thinking really hard training and plenty of food.
Click to expand...

Holy shit...you had my jaw dropped on the table for a moment...you are a funny guy! Anyway looks great Cole, kill it every rep and stay away from McDonalds completely...if you would like some ideas on tasty, healthy meals that are easy to make in bulk so you always have good food at your disposal in the fridge, let me know...I live for this!

Sent from my DROID BIONIC using EliteFitness
 
Re: Colstreamer's big fat bulk log!!

muscleaddiction said:
Holy shit...you had my jaw dropped on the table for a moment...you are a funny guy! Anyway looks great Cole, kill it every rep and stay away from McDonalds completely...if you would like some ideas on tasty, healthy meals that are easy to make in bulk so you always have good food at your disposal in the fridge, let me know...I live for this!

Sent from my DROID BIONIC using EliteFitness
Click to expand...

Ha ha yeah, I couldn't resist! Lol!

If you got any meal ideas which don't include meat I'm all ears. Fish is cool for me but other than that no meat for me. :)
 
Not vegan, pescatarian, my main protein sources are fish, dairy, nuts & beans.
 
Colstreamer said:
Not vegan, pescatarian, my main protein sources are fish, dairy, nuts & beans.
Click to expand...

So you wouldn't be eating at McDonalds anyway lol...do you eat Quinoa? Great grain with lots of aminos, can't cook fish in bulk...that is the problem with fish. Make some for dinner and eat some next day for a meal, what do you normally eat?

Sent from my DROID BIONIC using EliteFitness
 
Re: Colstreamer's big fat bulk log!!

Colstreamer said:
I managed to get down to 12.5% bf from 24-26% or so at the start of the contest. Dieting sucks! You lose your strength and you're hungry! And anyway, I got a lot more muscle to put on before I need to think about cutting.
Ok your saying right here that you wanna put on slabs of muscle mass. It is noted bro!:evil:

I figure I'll try to shoot for 400g+ protein per day and let the macros take care of themselves. Obviously I'm not gonna be chowing down on Maccy Ds all day, I'll eat clean just not gonna try and get it perfect in terms of total cals and macros. As long as its ok by my blood type diet it's going down the hatch. Kinda of a see food diet. See food, and eat it!
This is a good approach for your goals bro.

I'm gonna train like a demon for this, I'm thinking 5 days per week mon-fri 45 mins - 1.5 hours per day. Might sound a lot but the days I do 90 mins they'll be split into 2 sessions, one at lunchtime one after work each 45 mins long.
Umm.....well I guess we will see how this works out for your goals.

I'm not going to have a set routine per se but I will have some constants.
• Monday will always be leg day that way I'm freshest and will be able to handle more work
• Leg days will always include squats & deadlifts NOT GOOD BRO! Either of the 2 is gonna suffer here. Its just too dam much for your back man. Split this up and do your Dead lifts on back day. That way you get the very most bang for your buck.
• Primary exercise for all upper body parts will be BW exercises (add weight if necessary) dips for chest, handstand push ups for shoulders, pull ups for back.
Ok this is fine for starters bro. But in order to gain mass you gonna have to add weight as you can. Or to better say push yourself. The added weight is gonna add mass not light weight reps bro.
• I will do at least one 90 min kickboxing session either on Thursday or Saturday maybe both, depends on how I'm feeling
If you wanna add mass bro then would be better to do only one day. Even at that, this is a lot of cardio for a mass attack.
•The exercises I've mentioned are gonna be my main focus, what I'm trying to improve on. Anything else will be a bonus.
• I'm gonna aim for 15+ sets per workout. Once I can do sets of 10 on the upper body movements I'll add weight. :)
HOLY shit bro. Thats a ton of volume for a mass plan......IMO you would be much better off with between 5 and 8 sets of 6-10 reps. This is what is gonna build you mass. What your talking about here is much more like Cross Fit or that endurance kind of training, not mass.
• Squats I'll be aiming for the 20+ rep range :evil: Excellent !!!

Not trying to shoot you down bro but really wanna see you get the most from your training program here.
Supps and stuff
500mg test PW
800mg primo PW
30mg dbol ED
100mg tren ace EOD
400mg deca PW

Nah I'm jokin!!!
Ah you fucker you had me going there on that cycle.....I was gonna ask you to adopt me!:qt:
I'll be using unleashed @ 3 caps per day split through the day.
N2slin @ 2 caps before breakfast 2 before training How come this as opposed to the directions on the bottle bro?
2x protein shakes per day. (For my pre bed shake check out my blood type diet log.)
I'm thinking of getting some gear @ bridge as well see how that works out for me.
I'll probably get some creatine at some point as well but generally I'm thinking really hard training and plenty of food.
Click to expand...
check your pm box.
 
Re: Colstreamer's big fat bulk log!!

CS I would listen to Zed bro. The damn man told me about my leg workout and I listened. This is the first time in my life I can see all 3 muscles in my quads. By next year I will be unpurportioned on purpose. Lmao I hope my legs are so damn big they make the rest of me look small. Lol
 
Lol! Grow your legs and the rest will follow!

Ok, I've always finished leg day with deads, usually 5 sets of squats then something else for 5 sets and finish with 5 sets of deads but I'll make this change and put deads on back day along with pull ups and rows.

The 15 sets is what I changed to with Steve's advice when I first joined EF. It's all gonna be heavy weight low rep, I plan to increase weight by 2.5kg every week once i can do 10 reps at bodyweight, as I can nearly do 10 pull ups I'll be adding weight to that soon and the handstand push ups are bloody hard. I dare anyone to swap OHP for handstand push ups for a month.
Dips I'll be adding weight to straight away as I can do 35 with just my bodyweight.
 
muscleaddiction said:
So you wouldn't be eating at McDonalds anyway lol...do you eat Quinoa? Great grain with lots of aminos, can't cook fish in bulk...that is the problem with fish. Make some for dinner and eat some next day for a meal, what do you normally eat?

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Click to expand...

I don't eat quinoa but I'll look into it, sounds good. And no, I don't go into McDs lol!

Usually I have oats or eggs for breakfast sometimes both, I can get a bit sick of eggs every day so I'll cut em out for a few days when I do.

Lunch is generally rice tuna chunks and mackerel fillets and some salad usually a cup of green leaves and broccoli. I'll sometimes have bread/potato/sweet potato instead of rice for a change but usually rice.

Dinner is always 8+ Oz baked cod/trout/salmon - whatever's fresh at the fishmongers basically
Steamed veg at least a cup and always has broccoli in it.
After dinner I'll have a couple of bio yogurts

Snacks throughout the day are apples, nuts, berries, I tend to stay away from acidic fruits.

My pre bed shake I make with milk whereas my post WO shake is usually mixed with water.

That's about it. :)
 
Oh, I'm also training for a British kickboxing title so the kickboxing sessions are kinda necessary :)

I'm mixing 2 sports here so there are gonna be some compromises, but while I'm still young enough and fit enough I want to continue fighting.
 
Re: Colstreamer's big fat bulk log!!

Um ok ..... now that you BOTHERED to fill in the details for us.....
LOL looks good bro.
Your blood type does not do well with red meat?
 
Colstreamer said:
I don't eat quinoa but I'll look into it, sounds good. And no, I don't go into McDs lol!

Usually I have oats or eggs for breakfast sometimes both, I can get a bit sick of eggs every day so I'll cut em out for a few days when I do.

Lunch is generally rice tuna chunks and mackerel fillets and some salad usually a cup of green leaves and broccoli. I'll sometimes have bread/potato/sweet potato instead of rice for a change but usually rice.

Dinner is always 8+ Oz baked cod/trout/salmon - whatever's fresh at the fishmongers basically
Steamed veg at least a cup and always has broccoli in it.
After dinner I'll have a couple of bio yogurts

Snacks throughout the day are apples, nuts, berries, I tend to stay away from acidic fruits.

My pre bed shake I make with milk whereas my post WO shake is usually mixed with water.

That's about it. :)
Click to expand...

You will eat eggs but not chicken?

Sent from my DROID BIONIC using EliteFitness
 
Nevermind...I just looked up definition of Pescetarianism, no flesh of animals except for fish...got it!

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zedhed said:
Um ok ..... now that you BOTHERED to fill in the details for us.....
LOL looks good bro.
Your blood type does not do well with red meat?
Click to expand...

No bro, thanks to the A part I don't have many digestive enzymes for meat. Fish I can handle though.
 
Ok, thought so but wasnt sure bro.

Sent from my MB865 using Tapatalk 2
 
Cs I'm so looking forward to following u on your path to success , this plan in black and white looks awesome. Good luck bro !!! And yeah good call on mcdonalds that stuff is minging!!
 
muscleaddiction said:
Nevermind...I just looked up definition of Pescetarianism, no flesh of animals except for fish...got it!

Sent from my DROID BIONIC using EliteFitness
Click to expand...

Lol yeah, I have no moral objections to eating meat, it just takes too long to digest! :D
 
Re: Colstreamer's big fat bulk log!!

Awww cmon what so bad about McDonalds.....LOL.
 
zedhed said:
Awww cmon what so bad about McDonalds.....LOL.
Click to expand...

Depends where it's from to an extent.

Here's a quarter pounder from a UK McDonalds....
 
And here's one from a US McDonald's. As you can see there's an ever so slight difference.
 
Re: Colstreamer's big fat bulk log!!

LOL bro.
But that is kinda cool seeing the diff between US and UK.
Ok so have it onece a week and your golden bro. LMAO!
 
Just make the damn burger yourself at home bro...I am one who rarely eats out, and when I do it is usually Sushi or my favorite local restaurant HMB Brewery where I made friends with the head chef lol, my point is I like to know exactly what goes into my food and into my body, so I choose 99.9% of the time to cook my own, cheaper and healthier...McDonalds is not really food.

I apologize for being argh...as you can see I really have a thing against McDonalds, and all other fast food chain restaurants, just not good IMO.

Sent from my DROID BIONIC using EliteFitness
 
muscleaddiction said:
Just make the damn burger yourself at home bro...I am one who rarely eats out, and when I do it is usually Sushi or my favorite local restaurant HMB Brewery where I made friends with the head chef lol, my point is I like to know exactly what goes into my food and into my body, so I choose 99.9% of the time to cook my own, cheaper and healthier...McDonalds is not really food.

I apologize for being argh...as you can see I really have a thing against McDonalds, and all other fast food chain restaurants, just not good IMO.

Sent from my DROID BIONIC using EliteFitness
Click to expand...

I am the same way! Jennie o turkey burger 36 gs of protein one patty. 0 fat. Low carb wheat bread and tastes incredible. 2 of those and you have 72 gs of p and 6 carbs. Win win!

Sent from my DROIDX using EliteFitness
 
obsessedwliftin said:
I am the same way! Jennie o turkey burger 36 gs of protein one patty. 0 fat. Low carb wheat bread and tastes incredible. 2 of those and you have 72 gs of p and 6 carbs. Win win!

Sent from my DROIDX using EliteFitness
Click to expand...

Mmmmmm...hungry! I also love Smart Chicken Ground Chicken burgers, has a really good taste to it, or else ground turkey and grass fed ground round burgers, on Ezekiel buns wt lettuce, tomato, avocado, pickle, pepperoncini, and honey mustard. Getting hungry for a burger now lol! And this type of burger is guiltless!

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Im subbed for this bro! But dont you think 400g of protein is too much. Your body can only absorb so much protein naturally and carbs are protein sparing... The rest will just het stored as fat or come out in the bog lol. I think when your bulking you should have your carb intake higher than your protein bro. Thats just my opinion dont forget carbs deliver the protein to your muscles!!!
 
muscleaddiction said:
Mmmmmm...hungry! I also love Smart Chicken Ground Chicken burgers, has a really good taste to it, or else ground turkey and grass fed ground round burgers, on Ezekiel buns wt lettuce, tomato, avocado, pickle, pepperoncini, and honey mustard. Getting hungry for a burger now lol! And this type of burger is guiltless!

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Click to expand...

MA you are my brother from another mother. I eat those chicken burgers too! Lmao i swap in and out w the turkey.

Sent from my DROIDX using EliteFitness
 
muscleaddiction said:
Just make the damn burger yourself at home bro...I am one who rarely eats out, and when I do it is usually Sushi or my favorite local restaurant HMB Brewery where I made friends with the head chef lol, my point is I like to know exactly what goes into my food and into my body, so I choose 99.9% of the time to cook my own, cheaper and healthier...McDonalds is not really food.

I apologize for being argh...as you can see I really have a thing against McDonalds, and all other fast food chain restaurants, just not good IMO.

Sent from my DROID BIONIC using EliteFitness
Click to expand...

Bro I'm not a fan of McDonalds either.
I can't believe how many people I see giving that shit to their babies.
 
Re: Colstreamer's big fat bulk log!!

tryna get hench said:
Im subbed for this bro! But dont you think 400g of protein is too much. Your body can only absorb so much protein naturally and carbs are protein sparing... The rest will just het stored as fat or come out in the bog lol. I think when your bulking you should have your carb intake higher than your protein bro. Thats just my opinion dont forget carbs deliver the protein to your muscles!!!
Click to expand...

I don't think so bro, it's 2g per pound of lean bodyweight, and I won't always reach it and as I put on weight I'll need more anyway.
 
Re: Colstreamer's big fat bulk log!!

muscleaddiction said:
Just make the damn burger yourself at home bro...I am one who rarely eats out, and when I do it is usually Sushi or my favorite local restaurant HMB Brewery where I made friends with the head chef lol, my point is I like to know exactly what goes into my food and into my body, so I choose 99.9% of the time to cook my own, cheaper and healthier...McDonalds is not really food.

I apologize for being argh...as you can see I really have a thing against McDonalds, and all other fast food chain restaurants, just not good IMO.

Sent from my DROID BIONIC using EliteFitness
Click to expand...

lol I don't eat meat anyway, a bean patty for me bro!
 
Colstreamer said:
lol I don't eat meat anyway, a bean patty for me bro!
Click to expand...

Yeah lol...after I went on my rant it donned on me that "Cole only eats fish...why am I barking up his tree lol"...maybe a salmon patty? All good bro, grab yourself some Quinoa and throw some black beans, pico de gallo, and low fat shredded cheese...really good!

Sent from my DROID BIONIC using EliteFitness
 
Read up on Quinoa, gonna get myself a bag see how that goes down :)

Thanks for the tip bro!
 
Tuesday WO
Chest

Dips
WU
1x8 BW narrow grip partial reps
1x8 BW narrow grip full reps
1x8 BW wide grip semi reps
1x8 BW wide grip full reps

Work - all wide grip
1x7 @ BW+5kg
1x6 @ BW + 7.5kg
3x5 @ BW + 10kg
1x5 @ BW + 12.5kg triceps nearly popped! Need some taurine!

Flat bench
1x8 @ 60kg
2x8 @ 80kg
1x4 @ 90kg tried for 5
1x3 @ 90kg tried for 5

Press ups (feet elevated by 12")
1x10
1x7
1x8
1x10
1x6

I know press ups are a bodyweight exercise and other than doing em with someone on your back (or a heavy pack) you can't really increase weight, but try doing them after dips and bench have sapped your strength!
 
Last edited:
Thanks mate :)
 
Today's WO
Back

Pull ups @ BW 104kg (228.8lbs)
4x5 @ BW
1x7 @ BW

Pendlay rows
1x8 @ 55kg (121lbs)
4x5 @ 75kg (165lbs)
1x6 @ 80kg (176lbs)'

Deadlift
1x8 @ 100kg (220lbs)
1x8 @ 110kg (242lbs)
1x5 @ 125kg (275lbs) yeah baby no foot issues! Weights are gonna rise for this bad boy!!!!


This keen little guy comes up to me today and asks "what's the best exercise for my abs?" I told him "deadlifts bruv, heavy ones."
 
Last edited:
Anything for a bit of variety! :)
 
Colstreamer said:
Anything for a bit of variety! :)
Click to expand...

It is an acquired taste, but like I said it is a good source of aminos as well as carbs, and if you are trying to have variety and find protein from other sources than fish, then I will eat this before white rice or pasta...you will like it bro!

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I totally agree with muscle on here you can't beat making homemade burgers mmmmmm I'd die for one right now.
;)
 
dmk777 said:
I totally agree with muscle on here you can't beat making homemade burgers mmmmmm I'd die for one right now.
;)
Click to expand...

I'd agree... Except I don't eat meat..... :)
 
Re: Colstreamer's big fat bulk log!!

How the hell dyu guys afford all this, the food, the supps, the special help ;) ... You all millionaires or got sugar mammies??
 
attraxxa said:
How the hell dyu guys afford all this, the food, the supps, the special help ;) ... You all millionaires or got sugar mammies??
Click to expand...

I got a suga mamma!

Seriously though. I don't drink often once every so often just a few times a year, I don't waste my money on anything else. No drugs, no parties or other useless doodads. I don't use "special help" as you put it. The supps aren't that expensive, take your average smoker on 20 cigs per day. He/she is spending nearly £50 ($75 give or take) a week on fags if in the UK (where I am) so my $150 worth of supps comes to less than 2 weeks worth of smokes.

And if you know where to shop good food isn't too expensive.
 
Ok no weights yesterday, had some moving to do (house moving an dem ting heavy blud!) I skipped kickboxing as well due to time constraints. And today I simply did a little kicking the bag and stretching. I've got a warm up fight tomorrow in Cambridge so I'm resting up and recharging an shit so I can get in there and knock someone the fcuk out!!!

Well if you don't plan on winning there's no point stepping I the ring, you've already lost.

Wish me luck peeps, if I don't update tomorrow it's cos I lost and I'm licking my wounds (and nursing my hurt pride & bruised ego!)
 
Re: Colstreamer's big fat bulk log!!

Colstreamer said:
Ok no weights yesterday, had some moving to do (house moving an dem ting heavy blud!) I skipped kickboxing as well due to time constraints. And today I simply did a little kicking the bag and stretching. I've got a warm up fight tomorrow in Cambridge so I'm resting up and recharging an shit so I can get in there and knock someone the fcuk out!!!

Well if you don't plan on winning there's no point stepping I the ring, you've already lost.

Wish me luck peeps, if I don't update tomorrow it's cos I lost and I'm licking my wounds (and nursing my hurt pride & bruised ego!)
Click to expand...

Kick some bloody arse CS!!!!!!!!!!!!! Lol:evil:
 
Go KTs my British bro ;), you got this!

Ps go Owl lol picking up the British lingo haha. ;)
 
Re: Colstreamer's big fat bulk log!!

Colstreamer said:
Today's WO
Back

Pull ups @ BW 104kg (228.8lbs)
4x5 @ BW
1x7 @ BW

Pendlay rows
1x8 @ 55kg (121lbs)
4x5 @ 75kg (165lbs)
1x6 @ 80kg (176lbs)'

Deadlift
1x8 @ 100kg (220lbs)
1x8 @ 110kg (242lbs)
1x5 @ 125kg (275lbs) yeah baby no foot issues! Weights are gonna rise for this bad boy!!!!


This keen little guy comes up to me today and asks "what's the best exercise for my abs?" I told him "deadlifts bruv, heavy ones."
Click to expand...

Dam nice workout bro.
And really love that advice, its dead true too!
 
dmk777 said:
Go KTs my British bro ;), you got this!

Ps go Owl lol picking up the British lingo haha. ;)
Click to expand...

OWL got bare English bredrins innit!
 
zedhed said:
Dam nice workout bro.
And really love that advice, its dead true too!
Click to expand...

Lol "dead true" nice one Zed I like it! Yeah I couldn't tell him to do anything I don't do! Abs are stabilising muscles anyway, best way to train em is make em uh, stabilise.... :)
 
Re: Colstreamer's big fat bulk log!!

Foshodat!
Dead lifts and squats all the way.
 
Today I was chatting to this guy at the fight, he was a few inches taller than me buy stick thin, he kept dropping to the floor and doing press ups every 25 mins or so, I shit you not. anyway he asks me how he can "bulk up" cos he's only 75kg (165lbs) at 6'5"!! I told him to eat more and pick up heavy things and put em down again over and over! NOT do 100's of press ups every day!! Lol!
 
Oh yeah, any ideas who the new heavyweight on the GB Savate team is?


I KICKED ASS TODAY BABY, YEAH!!!!! :D :D :D
 
Thanks bro :)
Just gotta keep the momentum going now! World champs in August. This'll be my second attempt at a world title. And I aim to win!!!
 
Last edited:
Re: Colstreamer's big fat bulk log!!

Dude thats a lofty goal. But I have full confidence in you boyo!
 
It'd be a dream come true bro. Last time I tried for a works championship title I didn't do well. :( and that was in 1999! I was young, barely 21, 176lbs @ 9% bf and I didn't quite cut it. This time I'll be a lot heavier! I'd like to come in at 220lbs @ 10% bf.
 
Well done Cs I knew you could do it bro, super job ;), best of luck with the w t too ..
 
dmk777 said:
Well done Cs I knew you could do it bro, super job ;), best of luck with the w t too ..
Click to expand...

Thanks D, they're at the end of August in Bulgaria! So I've got just over 3 months to train!
 
Leg day

WU
Squats
1x20 @ 20kg (44lbs)
1x20 @ 40kg (88lbs)
1x20 @ 60kg (132lbs£

Work
Squats
1x20 @ 80kg (176lbs)
1x20 @ 90kg (198lbs)
1x20 @ 100kg (220lbs)
1x16 @ 105kg (231lbs) - failed & puked.

Leg press
1x20 @ 400lbs
1x17 @ 400lbs
1x8 @ 400lbs
Legs were wobbly after these, needed a 5 min sit down

Front squat
3x8 @ 20kg (44lbs) I was too shagged to do any more. Prolly should've quit after I puked.
 
Re: Colstreamer's big fat bulk log!!

Good on ya bro for sticking with it after blowin chow!
Thats pretty fuckin manly IMO!
 
He he :D thanks bro!

What do you reckon to the routine? I swapped deads for front squats as you said not to do deads on the same day as squats.
 
Today's WO
Chest

WU
Dips @ BW
1x8 @ BW partial reps
1x6 @ BW full reps
1x4 @ BW full reps

Work
Dips
1x7 @ BW+15kg (33lbs)
1x6 @ BW+15kg (33lbs)
1x5 @ BW+15kg (33lbs)
2x4 @ BW+15kg (33lbs)

Flys super setted with press ups
4x10 @ 15kg (33lbs) DBs - hard, but the plan was to pre-fatigue my pecs
Press ups 12,10,9,8 - these I did to failure each set.

There we go. 9 sets only but damn was that a gruelling WO!
 
Colstreamer said:
Today's WO
Chest

WU
Dips @ BW
1x8 @ BW partial reps
1x6 @ BW full reps
1x4 @ BW full reps

Work
Dips
1x7 @ BW+15kg (33lbs)
1x6 @ BW+15kg (33lbs)
1x5 @ BW+15kg (33lbs)
2x4 @ BW+15kg (33lbs)

Flys super setted with press ups
4x10 @ 15kg (33lbs) DBs - hard, but the plan was to pre-fatigue my pecs
Press ups 12,10,9,8 - these I did to failure each set.

There we go. 9 sets only but damn was that a gruelling WO!
Click to expand...

Nice workout here man!!
 
Re: Colstreamer's big fat bulk log!!

Hey thanks Stero! I'm trying something new here, I'm swapping bench for dips as my main chest exercise :evil:
 
I love the dips I like to mix it up a lil just to confuse my body.

Anyway looking spot on here matey !
 
Yeah I really prefer dips to bench. I can really feel it in my pecs better with the dips.
 
Re: Colstreamer's big fat bulk log!!

Today's WO
Bag work. Started with a light 3 min warm up then did 3 mins max effort, 5 mins easy pace, 1 minute rest. Repeated 4 times.
I'm training for 3x2 minute rounds so I want to be able to fly through 4x2-3 min rounds by the time of the competition.

Almost forgot! I did some of what I call "core press ups" don't know if there is an actual name for it but basically what you do is lie on the floor face down arms stretched in front of you(overhead if you were standing rather than lying) then applying pressure to the floor with just your hands and balls of your feet you raise the rest of your body off the floor. You can really feel the stress in your quads & shoulders but mainly in your core, you really have to concentrate to do this at first and I haven't done them in quite a while so I only managed 6 and not consecutively either!
 
Last edited:
Re: Colstreamer's big fat bulk log!!

Colstreamer said:
He he :D thanks bro!

What do you reckon to the routine? I swapped deads for front squats as you said not to do deads on the same day as squats.
Click to expand...

I really like what you have bro with the exception that I would put more emphasis on the Ft Squats.
Might consider 3 work sets of back squats and 3 of ft squats and then your leg press?
And always keep all of your squats in front or before your leg press.

On your dips your doing them wide right?
 
zedhed said:
I really like what you have bro with the exception that I would put more emphasis on the Ft Squats.
Might consider 3 work sets of back squats and 3 of ft squats and then your leg press?
And always keep all of your squats in front or before your leg press.

On your dips your doing them wide right?
Click to expand...

Ok, I'll start with back squats next time then front and finish with leg press :)

Yeah bro, very wide with knuckles facing inward. I can do you a vid if you'd like?
 
Sweet title change Zed. Thanks for that!!!! :D
 
Thanks bro!
 
Shoulders

WU
3mins bag work easy pace

Work
Handstand push ups
1x5 @ BW
1x4 @ BW
2x2 @ BW

Mini btn press
3x10 @ bar trust me this burns

BB front raise
3x10 @ 20kg

DB lateral raise
3x10 @ 10kg DBs

BTN press
3x10 @ 20kg with 50 punches on the bag straight after each set.

My delts are burning like fcuk ATM!!!
 
Kickboxing last night,

90 minutes
20 mins warm up skipping and shadow boxing
40 mins pad work and drills
30 mins sparring

I was cream crackered!
 
The rocky anthem came into my head reading this bro!!! Lmfao

Nice job ;)
And before you tell me off I'm just having a couple hour break from study haha ;)
 
dmk777 said:
The rocky anthem came into my head reading this bro!!! Lmfao

Nice job ;)
And before you tell me off I'm just having a couple hour break from study haha ;)
Click to expand...

Plenty of time to have a break when you're dead! Lmao! Kiddin!

Ricky theme? Eye of the tiger or Gonna fly now? Lol!
 
Back WO

Pull ups - controlled 2secs up 2secs down
1x6 @ BW
1x5 @ BW
2x4 @ BW

Chin ups 2secs up, 2secs down
4x3 @ BW

Pendlay rows 2secs up 2secs down
2x20 @ 55kg (121lbs)
1x20 @ 35kg (77lbs) did these ones fast for a pump.

Deadlift
1x14 @ 85kg (187lbs)
1x12 @ 85kg (186lbs)
1x20 @ 55kg (121lbs) did these ones faster on the upward phase.

Grip went on the 85kg deads, I won't use straps as I want to improve grip strength and I wanna keep the weight the same and build up reps.

Bodyfat check today and I'm 11.34% :D

I haven't been aiming for specific macros apart from high protein and my cal intake has been 3,500+ per day.. And I'm STILL getting leaner!

I'm sold on the blood type diet :)
 
Thanks Max!!
 
Thanks OWL! I'm gonna step up my training some now. Lots more sparring and cardio! My brother has nearly finished his exams, he's my best sparring partner and I'll be able to get in some training with him soon. :)
 
Thanks SS, good to see you in here bro. :)
 
Ok Saturday morning training. - Fasted, my last meal was 2100 last night so 13.5 hours since I last ate.

2mile walk

Stopped off at the football pitch and ran 10 sprints across the width, (walk one sprint one so did 20 widths total), then I did 10 mins shadow boxing.

My heart is pounding, my lungs are burning and my legs are feeling like I need a sit down :evil:

Time for a shower & breakfast! ;)
 
"Ill be at the airport in two days" Just reading up on everyone, looks like your doing great and very motivated keep it up. Just curious what are the big supplement brands are popular there?
 
WAF said:
"Ill be at the airport in two days" Just reading up on everyone, looks like your doing great and very motivated keep it up. Just curious what are the big supplement brands are popular there?
Click to expand...

Ha ha! From bloodsport. Lol!

Popular supps here? You mean UK? Dunno really, maximuscle seems popular but I think they're over priced crap. I get my protein from uh myprotein ... The rest of my supps I get from needtobuildmuscle or mrsupps ....
 
Cool, yah i didn't know if you'd get my reference lol. Have you though of trying a lil taekwondo to improve your kickboxing. My fiancee's cousin's and uncles are super fast with the kicky kicky it might help getting there before the other guy and co-ordination.
 
I got a 2nd degree black belt in Taekwondo :)

I'm fairly fast with the kicky kicky myself :evil:
 
Right on!! Ya im sure you surprise some guys with it. lol i was a 3 degree in karate... yah i know karate, but damn Danielson was a pimp back in the 80's. :supercool
 
THAT was a dam nice workout CS, very nice job on those controlled pull ups and chins. Thats dam tuff for us bigger guys. The smaller duds have no appreciation just how dam hard that is.
Good on ya bro!
 
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