C1 Side Laterals 4x10@25 *60 second rest between
C2 Front Laterals 4x10@25
35 Minutes on tread mill - first 15 min 6% incline 3.4 speed 10 minute 7% last 10 minutes 8%
The shoulder really didn’t like this day but it wasn’t devastating either. I was able to push through the pain and it was actually kind of light but I don’t want to push it.
[quote]Colin Wilson wrote:
I’m not really doing anything interesting enough to post. Right now I am trying to get back in shape to take another run at playing Semi-pro in the spring. If I drop 20 pounds and can get in decent enough shape I will play again. I am using CT Get Jacked Fast with some minor mod’s. It has allot of GPP and it will trim me down to be faster.
Also I just wanted to shoot the shit with some old friends… :-)[/quote]
You just wanted to play in the new Lingerie League.
You bustin my chops there Chief? lol I know right, I havn’t actual curled something for like 10 years. I’m not sure how the preacher seat actually works anymore. I bumped the weights up a little bit but with jumping back and forth and the way it is written its hard to get a good estimate on where I should be. I know the squats are very light but it does get me winded by the end of the sets and there is no warm up sets so the double is really very far away from an actual double.
@Barry, No Worries brother you can post anything you want in here.
C1 - Front Leg Ext - 4x45 *Concentric hold at the top, Raise with tow legs lower with one
C2 - Leg Curl - 4x45 *Concentric hold at the top, Raise with tow legs lower with one
B1. Seated DB Press 50x8, 55x6, 60x4, 50x8, 65x6, 60x4
B2. DB Shrug 100x8, 130x6, 150x4, 100x8, 130x6, 150x4
C1 Side Laterals 4x10@25 *60 second rest between
C2 Front Laterals Barbell Bar 4x10
Ran out of time and did not get to do the energy work.
I bought the work out from CT’s web site and just modified it a little bit for my broken body. I will follow this for 12 weeks and then switch back to a Westside template once I am fully back in the game and feeling well enough to load up some weights.
I don’t know what to call this day really, but it was fun! Everything was done with 2 minutes between sets. I lost my spotter by thetime I got to bench so I had to lighten it up.
Squats - Bar x allot, 135x10, 225x5, 265x5, 300x5, 315x3, 365x2, 405x1, 315x3, 365x2, 405x1
Deads - 315x3, 365x2, 405x1, 315x3, 365x2, 405x1
Bent Rows - 225x3, 250x2, 255x1, 225x3, 250x2, 255x1
Bench - Bar x allot, 135x10, 225x5, 250x3, 275x2, 315x1, 250x3, 275x2, 315x1
35 minutes on the tredmill @3.6 and increasing the incline every 10 minutes from 6 - 8
I have the IPOD on shuffle allot these days so its a mix. I can post one or two of my work out playlists if you guys will post yours. i am always looking for new music!
Most of my tunes are older easy listening. A couple of my favorites are Kick Start My Heart, Modern Day Cowboy, and Firewoman. Those bring me to my milk. After this megga breakfast I’ll be actin crazy. Have a great week.
LOL - I didn’t even think about that one Chief. It was a meet!
Barry - I like the easier stuff when I am on the treadmill but I need some good hard metal when I am getting ready to move some bigger weights. I like God Smack, StaticX, anything that can piss me off. The funny thing with the shuffle is you sometimes get some Neil Diamond and Jim Croce in the middle of a hard set and that shit is just not funny.
Moving into week 5 - Down about 10 pounds in the first month. Week 5 starts a new phase. Had an excellent cheat meal Sunday of Sweet Italian sausage and pirogies!
Lower Day *120 seconds between all the 1 and the 2
I ran out of time for the energy work, I will try and get back tonight. I owe 30 minutes on the treadmill. When I read this in the gym I was like WTF squats again??? But it was ok, really got a burn going in the glutes.
Mine suffles between: 3 Doors Down, The Who, Whiskeytown, Warren Zevon, U2, Third Eye Blind, Syntax, Steve Earle, Soul Asylum, Sister Hazel, The Romantics, Pearl Jam, Paul Westerberg, Pat McGee, Parliament, The Outlaws, Oingo Boingo,
Mother’s Finest, Modest Mouse, Little Feat, Linkin Park, Kings of Leon, Head East, Dire Straits,
Deep Blue Something, Coldplay, Chumbawamba, Bruce Springsteen, Bob Schneider, Better Than Ezra
Good training Colin. If I had to repay what I owe the treadmill… I’d be walking until I’m 80
My playlist
Barbara Streisand
George Michaels
Abba
Neil Sedaka
Liberace
Bunch of show tunes
Just kidding!
Required stuff: skynyrd, tucker, hatchet, 38 special, allman bros., earle, rory gallager, etc.
Near orgasmic stuff: bruce daigrepont cajun band, buckwhaet zydeco, clifton chenier, boozoo chavis, dikki du and the zydeco crew.
Other good stuff: Frank Sinatra, tom jones, Benny Goodman, Duke Ellington
When the mood hits(usually when drikin’): willie, waylon, merle, marty
At a meet, right before a throw: “sing, sing, sing,” Benny Goodman - try it before a heavy lift.
I read your post and was thinking, WTF you got to be kidding me about the time I read “Just kidding” @KMS what Kind of Hip Hop you listen to? I am all over the place due to my years in the military and I will give anything a listen!
I got up late today and had to go right from the bed to the gym and I was not feeling it. Dragged my ass through the whole work out. I had planned to go up on bench but my shoulder and elbow was having none of it.
C1. Cross over cables 4x20@60 *Was supposed to be bench again for 4 sets of 6-8 but again my shoulder was dead
c2. Reverse Curls - 4x10@65
Again no time for the energy work. I am going to have to either get up earlier or split this into two training sessions. I feel very beat up today for some reason. I hate getting old…