Cycle 4 week 1
Squats
215x5
250x5
280x5
A1) Squats 5x10@170
a2) Wide grip Pull Ups 3x10
B1) Bent Rows underhand grip 3x10
b2) Preacher Curls (3-5 second negative) 3x10
C1) Roman Chair weighted sit ups 3x10
c2) Glute Ham raise (Assisted) 3x10
c3) Seated Calf raises 3x15
DB Concentrated curls running the rack from 40 to 15 (10 pound drops) x 2
I had dropped to a bw of 203 so I adjusted my diet again and added in some more good carbs at dinner. Sweet Potato, brown rice.
Cycle 4 week 1
Bench
190x5
225x5
250x5
5
Bench 5x10
Pull Ups Different grips 5x10
Incline DB Press 3x10
Seated Rows 3x10
DB Curls 2x15
Hanging Leg rasies 2x15
My weight is down to 201, I never thought I would have trouble putting back on. I need to start counting kcals again to make sure I am eating enough or I will never get back to 220…
Rough couple of days, couldn’t get to the gym since last Friday. Didn’t have my chucks or my belt so couldn’t DL. Instead I just did shoulders…
Cycle 4 week 1
Mil Press
120x5
145x5
165x4
Mil Press 5x10
Pull Ups close grips 5x10
Side Laterals 3x10
Seated Close Rows 3x10
Front db raises 3x10
DB Shrugs 3x12
BHN DB Press 3x12
Seated fly aways 3x13
Skull Crushers 2x15
Cable press downs 2x15
bench dips 2x15
Cycle 4 week 1
Deads
285x5
340x5
375x5
DL 5x10
Preacher curls 5x10
Close grip Curls 3x10
Incline weighted sit ups 3x10
Hammer Curls 3x10
Concentrated Curls 3x15
Its interesting how we adapt to changes in caloric intake and how much we have to alfter it after those original changes. Damn nice work Colin.
Nice work in here, Collin, and thanks for logging. Your log got me all jazzed up for a cut and it was a really big motivator for me.
Thanks Joe and Jack, we keep each other motivated for sure., About the time I am thinking i don’t want to go I just read in here and I am choppin to get to some work in the gym.
This weekend took a little mental break and just did some Mirror muscles just for the pump of it. I admit it, I like curls…lol
Sat
A1) Decline Bench - 5x10@ 225 then 275x3, 315x3
A2) Varied grip pull up’s - 7x10 Changed the width of the grip every set
B1)Incline DB Press - 3x10
B2) Preacher Bar Curls - 3x10
c1) Flat Fly’s - 3x15
C2) DB Curls - 3x15 (Working my way down from 40, 30, 25, 20 15 reps each is one set)
Leg lifts, Bench sit ups, planks 2x15
Sunday - Foam rolled for 20 minutes, stretched with a blue band, Jump rope for 20 minutes, and really proud of being able to do a standing jump to the big stand. Landed it easy and light…
Thinking about keeping the basic 5/3/1 but changing up the specialization from Back to Shoulders. I would really like to add some width and size to my shoulders…
Cycle 4 week 2
Squats
230x3
265x3
300x3
A1) Squats 5x10@170
a2) Seated DB Press 5x10
B1) BSS 3x10
b2) DB Y Press 3x10
C1) Seated Fly Aways 3x15
c2) Front DB raise 3x15
D1) Bench Sit-ups 3x25
D2) Cable Shrugs 3x15
Cycle 4 week 2
Bench
205x3
235x3
260x3
A1) bench with Chains 5x10
a2) Seated Mil Press 5x10
B1) Dips with Chains (2Chainsx5, 1Chainsx5, BWx5)x3
b2) Cable reverse pulls 3x10
C1) Front Db Raise 3x15
c2) Side lateral raise 3x15
D1) Bench Sit-ups 3x25
D2) Push ups 3x10
D3) RC Work 3x10
Cycle 4 week 2
Dead’s
315x3
365x3
405x3
A1) RDL 5x10
a2) Mil Press 5x10
B1) Seated DB Bent Flys 3x10
b2) Gionda Swings 3x10
C1) Seated Db Raise 2x15
c2) Arnold Press 2x15
C3) Front DB Raise 2x15
D1) Band Pull aparts 3x15
D2) Face Pulls 3x15
D3) Cross bench Crunchies 3x50
Sunday; Active recovery, foam rolled, stretch, 30 minutes on an elpitical, Curls for my Girl…
D3) RC Work 3x10
That is a crap ton of volume after pulling dude. Damn fine work.
Thanks Joe, trying to walk that line of building bigger muscle and yet getting stronger doing it. It is just really slow way to achieve either goal…lol
Cycle 4 week 2
Mil Press *My weakest link by far…
135x3
155x3
170x3
A1) Mil Press 5x10
a2) Wide grip Pull ups 5x10
B1) BB Shrugs 3x12
b2) Tate Press 3x12
C1) Y Press 2x15
c2) Cable Press downs 2x15
C3) Face Pulls 2x15
D1) Cross bench Crunchies 3x10
Lookin good Colin, I would suggest BTN presses for shoulder width with a wide grip. Just start way light and do lots of reps and slowly build up.
Whats your bweight now?
Thanks Fischer, I’m sitting at 206 this am. I have done BTN presses before but not since I was in my 20’s. I try to keep the pressing more in a natural plane and taking it behind the neck always seemed unnatural to me, lol. I tried something different yesterday and did some re-exhaustion Meadows style. I read about Heavy trying it out and thought I would give it a try. My shoulders are totally fired this am…
Cycle 4 Week 3
Bench
225x5
245x3
275x1
A1) Bench 5x10
A2) Chin ups 5x10
B1) Hang and Swing 3x60
B2) Incline DB Press 3x15
C1) Machine lateral Press 3x12
C2) Dips 3x12
D1) Cable Pulls 3x10
D2) Front Raises 3x10
D3) RC DB 3x10
Some core stuff…
Collin, I asked Rick the same question in his log, but have you looked into Carb Back Loading? I was reading up on this last night and it sounds “too good to be true.” Just curious on your thoughts if you have tried this or heard anything concrete on it one way or the other.
I haven’t done any research on it yet but it does sound pretty promising. All the guys I trust say it is liget (Roman. Ferruggia, Borne) I am going to do some reading on it and we can compare notes.
My training partner came down and we lifted together and trained with my step son. I got the basics of 531 done and then just kinda played around and showed my son how to clean and press. Helped my training partner figure out what was wrong with his dead lift and fixed a kink in his lockout. He was dropping his butt to low and it was causing a wiggle as he was trying to drive his hips thru. It was one of the most enjoyable sessions this year with no pressure to go anywhere or get anything done and teaching my boy.
Cycle 4 Week 3
Dead Lifts
325x5
370x3
420x1
8x3@330 Fast as I could knock them out
A1) BB Shrug 3x12
A2) Hammer Curls 3x12
A3) Preacher Curls 3x12 *8 second eccentric
B1) Cable Curls 3x30
B2) Concentrated Curls 3x20 *Super light
So many sets of clean and press I can’t even count them, lol
Nice work in here.
[quote]Colin Wilson wrote:
I have been managing a help desk for the last 5 years and I am getting bored with it. I feel my tech skills have been declining with all the managing I have to do. I am thinking of taking 6 months and certifying in another direction but I am not sure what would be the most fun.
I have done the Desktops, Server, and routing and switching thing. I was thinking about going toward ethical hacking and a security cert but I am afraid it would be just more deep packet inspection Layer 3 thing with lots of paper work.
So I guess my question is, for a guy with 20 years in, what would be the new hot technology to get back into the tech side of it that would be fun and profitable?
Any suggestions?[/quote]
Hi Colin
I am new here and wanted to find out if you are still interested in a response to this question? If so, can you talk about an ideal work environment? How much mgt vs hands-on, etc. This will help craft a response.
Dave.
Question for ya,after today’s workout I was in the steamroom. I had had the normal pre workout food, shake, etc. Sitting there by myself I decided to drop a bomb in the steamroom and it was sulfur like. Then a guy walks in, do you leave or stay? Have a great week! LOL
Barry, of course you stay and wait for the second guy. Then leave and blame it on the first guy!
Dave,
More relevant now then before. My ideal work environment has more to do with the company then the work. I really enjoy the support side of IT and not so much the sales side. Doing designs and then not getting to implement them was frustrating to me. I really enjoy running a help desk but the company I work for does not value IT and it makes it really hard to get satisfaction from ones work when it isn’t valued.
IT is not treated as a business partner and brought into the solution process where I work from the start. Instead some sales guy sells something and then we have to break the system or band aid it to make it fit what they sold. Normally after the fact and needed yesterday. I could go on and on Bro…