Good Deal, I PM’ed you the gist of it. I am down 16 pounds and a 1% of BF in three weeks. I’m actually looking forward to seeing how much muscle I have under this fat! I am taking Pictures and stuff so I can show you all how HAWT I look when I am done…lol
HT sorry to hear about your neck…
I am in the same boat sort of.
Im have fused c4,5 and c6
basically old herniated discs that are now degenerating.
I’ve been supposed to get a ACD (anterior cervical discectomy) but have been putting it off for years
and trying to find alternatives.
basically I found a different chiro who said it not getting better but its stable
with some therapy I can so some stuff - but its a good amount of pain -
and strange shit - like hands loosing grip etc.
hang tough - if you have to- you have to.
thanks Collin, thanks K! I need all the encouragement I can get. seeing you and K handling shit with just as many or maybe more problems than me is an inspiration and beyond motivational.
Just a quick update, Down to 232 from 256. I’m getting pretty good results and I haven’t missed a lift or gone off diet. I need to get my BF% checked this week to see where I am at. It has taken me quite a big mental shift to get into these fat loss work outs. It is more of a gut check to get through the work outs then trying to move heavy weight.
I actually really hated these work outs at first but I am starting to like the discipline it takes to keep going. This month I am doing some wieghted circuits with little or no rest between sets. My goal is still to get to 10% and then compete in the 220’s without gaining the weight back.
Added bonus; I feel allot better lighter. Ankles no longer hurt, shoulder is in great shape, no aches or pains other than what I have cuased…
<---- 18.5% BF … woot!
[quote]Colin Wilson wrote:
<---- 18.5% BF … woot![/quote]
OMIGOD!! Damn, you’re looking strong! Start shopping for some posing trunks!
looking good collin. never got that pm btw.
anyhow, my training is weird right now. not really supposed to be doing much of anything. but i have…
traininig every day, very light, usually stopping where i would have stopped my last warm up before the injury.
doing OL every day. jerks, cleans, snatches, and some bs db cable and bw stuff as finishers.
using no belt or knee sleeves, figure if i am going too heavy to be 100% RAW, then it is probably too heavy with my neck fucked up.
here is the last week.
sunday- jerks from rack, 80kgx6, 90kgx2
pushups/db curls/cable pushdowns/hammer iso lat pulldown circuit with light weights, reps 10-20
monday- full squat cleans, 80kgx5, 90kgx3, 100kgx3 110kgx1
clean pulls 110kgx5, 120kgx5,150kgx3
tuesday-power snatch 5x5x50kg
push press 5x10x60kg
dumbbell row chinese OL style 2x20x70lb
wedenday-cleans(full squat cleans) 3x3x80kg
front squat 100kgx3, 110kgx3, 120kgx3, 130kgx1
thursday- power snatch 3x3x60kg
jerks, 5x2x90kg
db overhead press 3x10x50 2x10x60
chins 5x5(neck injury seems to be affecting chins more than anything)
friday-full squat cleans 2x5x70kg
clean pulls 160kgx10, 190kgx3, 210kgx1 110kgx10
today- active recovery superset 2
2x25 pushups with 2x25 one leg squats
Thanks Cav & Mike! Mike I did PM you the basics. I couldn’t send you the specifics because I paid for the training and coaching. But I would highly recommend John to anyone. He definitely knows what is what. 24 lbs and 3.7% body fat in just a 1.5 months speaks for itself. I am just executing his plan…
oh, i totally understand that colin…but I am saying i have received NO pm’s from you. at all. never mind though…keep up the good work, cant wait to see the finished product.
Man I’m sorry Mike, I swear I sent you three!!! I’ll do a little write up tommorow…
Workouta are split into upper and lower days. Lower days are a heavy opening set followed normally by a single leg variation and a dead lift variation super set. Then some body weight variation like single leg squats or step ups super seated with a lunges. Then some core work. Little or no rest between sets, just hit it and get it.
Then there is an afternoon session of some form of cardio, either sprint Hitt, Stair master, elliptical. There are two days of body weight only sessions where I do a giant set of 6 or 7 body weight movements one right after another, rest 2 minutes and then do it again for 4 cycles. Diet is low carb, only breakfast carbs rest of the day is P&F meals 6 of them. about 1700 Kcals on non weight bearing days and 2200 Kcals on weight bearing days.
Thats about it. Just hitting it hard every day. Haven’t cheated on the diet or missed a rep since I started.
thanks colin.
this morning after work…
pp- 85kgx5
db seated press 2x2ox50lbs, 1x10x70lbs
[quote]Colin Wilson wrote:
Workouta are split into upper and lower days. Lower days are a heavy opening set followed normally by a single leg variation and a dead lift variation super set. Then some body weight variation like single leg squats or step ups super seated with a lunges. Then some core work. Little or no rest between sets, just hit it and get it.
Then there is an afternoon session of some form of cardio, either sprint Hitt, Stair master, elliptical. There are two days of body weight only sessions where I do a giant set of 6 or 7 body weight movements one right after another, rest 2 minutes and then do it again for 4 cycles. Diet is low carb, only breakfast carbs rest of the day is P&F meals 6 of them. about 1700 Kcals on non weight bearing days and 2200 Kcals on weight bearing days.
Thats about it. Just hitting it hard every day. Haven’t cheated on the diet or missed a rep since I started. [/quote]
If you don’t mind me asking, how many total days a week are lifting including the BW stuff?
No I don’t mind at all. There is three lifting days and the rest is broken up by bodyweight and different levels of cardio. Lifting is broken into lower body and upper body and our generally complexes with little or no rest periods.
Down to 226 today, the guys wasn’t there to get the BF% today i will try and catch up to him this week. I am very excited with the results I have been getting.
[quote]Colin Wilson wrote:
Down to 226 today, the guys wasn’t there to get the BF% today i will try and catch up to him this week. I am very excited with the results I have been getting.[/quote]
Can a speedo pix be far off?
Great going, Colin.
Turned 56 Wednesday.
Happy Birthday Brother!
@Chief - If I get below 10% BF I will post a speedo picture…LMAO