Great work in here Colin!!! Holy Crap 50pds less and same bench numbers I would take that all day long.
Diet makes a huge difference huh?
I bet you feel tons better at this lower weight as well.
Thanks Fischer, I was really pleased with that bench yesterday and I feel awesome these days. I was talking to a guy yesterday and told him 90% diet 10% whatever else you want to do to get moving, lol.
Nice Benchin brother!
Can’t squat this week, got a new Tattoo on my thigh and I don’t want to mess it up. So
Cycle 3 Week 1
Shoulders
120x5
140x5
160x5
5x10@110
A1) seated side laterals 3x10
a2) Pull Ups 3x10
B1) Front Raises 3x12
b2) seated cable low rows 3x12
c1) Roman Chair weighted sit ups 3x25
c2) Rear Delt RC work 3x15
Cycle 3 Week 1
Squats
210x5
245x5
275x5
A1) Squats 5x10@170
a2) Close grip Pull Ups 3x10
B1) Bar Roll outs 3x10
b2) DB Trap shrugs 3x12
B3) Curls 3x15
c1) Roman Chair weighted sit ups 3x25
c2) DB Curls
Cycle 3 Week 1
Bench
210x5
225x5
245x5
A1) Bench 5x10@165
a2) Wide grip Pull Ups 3x10
B1) Dips with chains 3x10
b2) Lat Pull Downs 3x10
c1) Roman Chair weighted sit ups 3x10
c2) DB Tri Extentions
Now on to my Cheat day!
Cycle 3 Week 1 (Yesterday catch up post)
DL
315x5
340x5
390x5
A1) DL 5x10@225
A2) Chin Ups 3x10
B1) Preacher Curls 3x10
b2) DB Curls 3x10
Just a quick one, had to get to work…
Cycle 3 Week 2
Squats
225x3
265x3
290x3
A1) Squats 5x10
a2) Kroc Rows 3x10
B1) Shrugs 3x15
b2) Roman Chair weighted sit ups 3x10
B3) Rope tri press downs 3x15
Dragon Flags 3x5
[quote]Colin Wilson wrote:
Dragon Flags 3x5[/quote]
Colin great work all around but this stood out to me, I am sure I couldn’t do one if my life depended on it.
I wouldn’t be too impressed they were terrible form, lol, I am working on them.
Cycle 3 Week 2
Bench
215x3
245x3
265x3
A1) close grip Bench 5x10@165
a2) Seated close grip cable rows 3x10
B1) Incline DB Press 3x12
b2) DB Side Laterals 3x12
c1) Front DB raise 2x10
c2) Cable flys 2x10
C3) RC 2x10
Weighted roman chair sit ups 2x10
Cycle 3 Week 2 (Yesterday catch up post)
DL
320x3
365x3
410x3
A1) DL 5x10@225
A2) Close grip Chins 5x10
B1) Bulgarian split squats 3x10
b2) Wide Grip Pull downs 3x10
C1) DB CURLs 2x15
C2) Calf raisies 2x15
C3) Weighted Roman Chair sit ups 2x10
D1) Concentrated Curls (35x10, 25x10, 20x10, 15x10)x2
C3) Reverse Curls 2x10
Good stuff, IT Guy.
I like the heavy start with the high volume finish.
kinda like if John Roman and Jim Wendler had a love child. Trying to serve two masters…
Cycle 3 Week 2
Shoulders
130x3
144x3
170x3
A1) Mil Press 5x10
a2) DB RDL 5x10
B1) Upright Rows 3x10
b2) Front laterals 3x10
c1) Face Pulls 3x15
c2) Side Laterals 3x15
C3) Sit Ups 3x15
Cycle 3 Week 3
Squats
240x5
275x3
305x1, 315x1, 375x1 *I know I wasn’t supposed to do that but my Karma said keep going so I went with it.
A1) Squats 5x10
a2) Close grip pull ups neutral grip 3x10
I don’t remember the rest of the work out it was on Saturday but it was pretty much like the rest of the template…
Cycle 3 Week 3
Bench
215x5
245x3
275x1 (Paused), 315x3 (Failed on the last one)
A1) Bench 5x10
a2) pull ups 5x10
B1) Incline DB flys 3x12
b2) Skull crushers 3x12
c1) Decline Bench 3x15
c2) Cable press downs 3x15
C3) Bench Dips 3x15
Core stuff Planks, crunches, bicycle kicks
Cycle 3 Week 3
Shoulders
140x5
164x3
175x1
A1) Mil Press 5x10
a2) Kroc Rows 5x10
B1) Front laterals 3x10
b2) Clsoe grip Chins 3x10
Out of there…
Cycle 3 w3eek 4
Deload Week
Squat rack was being used so I just sort of winged it today…
Everything was between 10 and 12 reps, about a minute apart or less…
WIDE as I could get my hands to go Pull ups 3x10
Hammer Curls 3x10
Step ups to a bench with 40 DB’s 3x10 each leg
Preacher Curls 3x10
Planks 3x1 minute
Lunges 3x10
Db Shrugs 3x10
Roman Chair weighted sit ups 3x10
Leg lifts with 1 chain wrapped around my feet 3x10
Zotman Curls 3x10
Wrist Curls 3x10
Reverse Curls 3x10
Cycle 3 week 4
More deload stuff
Bench 3x10
Bent Rows 3x10
Incline DB press 3x10
Pull Downs 3x10
Face Pulls 3x10
1 Handed DB Snatch 3x10
Push Ups 3x10
Roman Chair Sit ups 3x10
RC Complex