1- colin the avi looks incredible you look like a shredded Stone Cold!
2 - Im surprised about the squat as I have always heard that the best way to get your bench up is to gain weight I would think the latter would be true if you lost weight.
I think your numbers will shoot up in know time dude.
Thanks Matt, I am really pleased with how the cut finished and Roman told me as I come out of the carb depletion the muscle would fill out again with glycogen. That guy is wicked smart, lol
The squat feels totally different almost like I don’t know how or have never squatted. Really have to concentrate on spreading the floor with my feet and staying tight. I have a habit of loosing the tightness in my upper back when doing multiple rep sets.
BBB (Borig but Big) Week 1 phase 1 - Same thing here going light but really concentrating on form and staying tight even with just the bar. Squeezing my back and driving with the legs as if it were max effort on every rep.
Warm Up - Bar x3, 135x2x10
Bench
1 set - 185x5
2 Set - 205x5
3 Set - 235x5
4 Set - 235x12
A1) standing mil press no leg drive - 5x10
A2) DB Row - 5x10
B1) Decline DB press (Palms facing) - 3x10
B2) Lateral raises - 3x10
B3) Front raise - 3x10
C1) Cable Push Downs - 2x15
C2) Seated Rows - 2x15
C3) Decline sit ups - 2x25
D1) DB Triceps extension - 2x20
D2) Lateral seated fly aways - 2x20
Home for a 6 egg mushroom and feta scramble…
nice training Colin
Nice work Collin good to see your going to do boring but big, I have been doing 531 for awhile and think BBB is his best workout developed for building the big three. Its all good.
Thanks! I am really looking forward to getting into it and getting some strength back. I was pushing some time today so I just got the basic done and got out.
Dead’s
1 set - 265x5
2 Set - 305x5
3 Set - 365x5
A1) Squat - 5x10
A2) Hanging leg raise - 5x10
DB Shrugs - 2x15
Mil Press
1 set - 105x5
2 Set - 135x5
3 Set - 155x5
A1) Decline bench- 5x10
A2) RDL - 5x10
Dips with Chains -
2 Chainsx10, 1 Chainx10, BWx10
2 Chainsx5, 1 Chainx5, BWx5
2 Chainsx3, 1 Chainx3, BWx3
B1)shoulder Killers x2
B2)Bench Dips x2
I opened a diet info email the other day and there you were. Before and after photos. I thought, ‘hey I know that guy!’. Just outstanding work Collin.
Awesome, Awesome Work! Amazing transformation, all I can say is WOW!
Thanks guys! I am really pleased with the way the transformation came out. Roman told me he was going to use my before and afters in some advertizing. I just never thought I would be SPAM, lol.
If I can get to 225 at 10%BF now that would be something…Never satisfied…
Really amazing work Colin. Congrats.
You and I are coming at it from opposite ends (I was a skinny fat 155lb middle age guy in my early-40’s and have never weighed over 200), but we have the same eventual PR goals. You’ll get there quicker for many reasons - mainly because you’ve been already there.
Great job! Few people have any idea how lean an honest 10% really is.
I know I didn’t realize how lean it was. I remember thinking I was around 17%BF when I was really 22%, thanks for the encouragement, i appreciate it.
5/3/1 Second week phase 1
3 sets of 3 Squat
1 Set 205x3
2 set 240x3
3 Set 270x3
*all were really pretty easy so I did a 4th set
4 set 315x3
A1 Dead Lifts 5x10@275
A2 Pull ups 5x8
B1 Seated wide grip cable rows 3x15
B2 Hammer curls 3x15
Concentrated DB curls 30, 25, 20,15x10 (twice)
reverse Curls 2x20
5/3/1 Second week phase 1
3 sets of 3 Bench
1 Set 190x3
2 set 225x3
3 Set 250x3
4 set 250x6
A1 Mil press 5x10
A2 Kroc Rows 5x10
B1 Lateral Raise 3x12
B2 Cable push downs 3x12
B3 Face Pulls 3x12
C1 Db External Roatation 2x15
C2 Incline tates 2x15
Core Work
5/3/1 Second week phase 1
3 sets of 3 Deads
1 Set 290x3
2 set 330x3
3 Set 370x3
4 set 370x8
A1 Squats 5x10
A2 Pull Ups 5x10
B1 Bent Cable single arm row 3x15
B2 Hammer curls 3x15
C1 Db concentrated Curls 2x15
C2 Leg lifts and flutter kicks and cable crunch 2x15
Core Work
Mil Press 2 Week Phase 1
1 set - 125x3
2 Set - 140x3
3 Set - 160x3
A1) bench- 5x10
A2) Close seated cable row- 5x10
B1) incline DB Press 3x12
B2) DB seated shrug 3x12
C1) Triceps Push downs 2x15
C3) DB Behind the neck extension 3x12
C3) band pull aparts 2x15
The Mil press is tough with no leg drive. I can push press 225 for sets of 3 but hitting this weight with zero leg drive is hard off the bottom of the movement for me. Once I get it over my nose it shoots up.
Not allot of time today, just had to get the basics done and get out. Waiting on a plummber at home…
Week 3 Cycle 1
Squat
1 set 225x5
2 set 260x3
3 set 285x1
*Not anywhere near 90% of max must have just been weak the day I tested max. So being short on time just thought I would keep going up.
4 set 315x1
5 Set 330x1
6 Set 340x1
All pretty easy actaully, maybe my CNS is starting to get used to the weight again. Should I retest my maxes? Or just stay where I am and let it build like a good orgasm?
DB RDl 5x10
Pull ups with differnet width grips 5x8
Pretty awesome stuff Charlie Brown, very proud of ya. God Bless!
Thanks Big Brother! The numbers are not that impressive yet but the form is way better than it was.
Good stuff Colin…how are you feeling when your done? Drained, or do you feel like running thru a wall?