Awesome bro.
Strong pulls and shrugs. You thinking of going after some deadlifting or full PL competition as well as the bench?
Colin -
These are some awesome numbers you’re posting. Of all things, freaking 90# cuban presses @10 reps jump out at me. I love that movement, but if it’s anything, it’s humbling…
re: car. You bastard! I’m an old MOPAR junkie and a wagon junkie as well-- I’ve been salivating over the Magnum for years.
Dodge got it right with the new Charger 
Have you seen the SRT8 Super Bee? Sweet. I only wish they made a 2-door version (if they do, I’ve never seen one).
[quote]Colin Wilson wrote:
24 Sept 08
Pull Ups - 3x10 *purple band assist
Chin Ups - 3x10 *purple band assist
Rack Pulls from below knee - 135, 225, 305, 405x10, 500x5,
550x3, 580x1, 600x1
Seated DB Shrugs - 3x12@150
A1 - Bent over rows extrqa wide grip 3x10@135
A2 - Face Pulls 3x15@Purple band
Band Pull Aparts - 3x20@purple band[/quote]
Colin,
This looks a lot like the repetition upper body day in the WS4SB workout.
Those are some crazy numbers on the rack pull, especially after the pull-ups and chin-ups.
Great stuff…
Just getting caught up a bit. Those rack pulls are crazy. And shrugging almost my bodyweight? You really know how to make a guy feel petite! Great work. Not sure how I got into the 6’4" 240 club, but every team needs a light-middle weight, so I’m in! Congrats on the ride, I’m sure you’ve earned it ten fold.
Thanks all, the rack pulls were just below the knee so it wasn’t all that impressive. Now if I could pull 600 from the floor for a couple, that would be the ticket!
I am still very much influenced by Westside techniques. I made my best gains in everything when I started lifting that way. I’m not following the template very strict right now just sort of preloading the CNS and testing the joints to see what needs works. Still have a sore shoulder and some weak glutes to mess with. Shoulder is probably sore because I keep doing stupid stuff like 90 lb Cubans, LOL.
Got a new radio put in the car this weekend. An all in one touch screen Navi/DVD/Sat Pioneer. Spent way to much money on it but decided to spoil myself a bit! Good to see you back Bro!
29 Sept
weight 245
Music Mix
Core
Planks, Swiss ball crunch, leg lifts
DB Press palms Facing - 3x15@70, 5x5@100
Close grips rest pause - 3x10@135 (2 sec rest)
Behind the neck DB raise - 3x10@30
BW Dips 3x10
RC work 3x15
Side laterals 3x10@25
Front plate raise 3x12@45
Shoulder hurting today decided to take it easy.
I like the way you called the workout “music mix”
30 Sept
Side to side leg raise, Prone Cobra’s, Swiss Ball Knee pulls, Swiss ball leg lifts
Speed Skaters side to side, then front to back, Cone hops, Weave Drill, 5 cone drill, 20 yard dashes, Balance Drills
Basically about 45 minutes of interval training.
Peace out Brothers…
[quote]Colin Wilson wrote:
30 Sept
Basically about 45 minutes of interval training.
Peace out Brothers…
[/quote]
Looks like 45 minutess of a helluva lot of work! Great job Colin.
Thanks J Willy!
Today
weight 245
music - Coal Chamber
Chest supported rows - 4x10@290
Bent over one arm DB rows - 3x8@130
Seated GM - 3x10@185
Pull Downs 3x10
Preacher curls 3x12
DB Curls 3x10
Hammer curls 3x10
Sorry I’m soooo late Colin, but Happy Birthday. I’m really enjoying your new log.
Planning on going pro! Awesome workouts and belated happy birthday! Stay strong and enjoy the economically feasible non mid life babe hunting cool car!
06 Oct
Decline bench - Barx15, 135x15, 225x12, 5x5@315
Close grip Bench - 135x12., 185x10, 3x8@225
DB Flyes - 40, 50, 60x10
Straight bar french curls - 45, 65, 75, 85 x10
Press downs - 3x10@80
Arnold press - 3x15@25
My shoulder is killing me on every lift. I think I will have to do “Strong and Healthy” shoulders to try and correct it or just break down and get an MRI…
Thanks everyone for the Birthday well wishes!
Weight 247
Mood Ok
Music Theory of a dead man
Face Pulls 3x25
Wood CHoppers 3x25
Good Mornings - bar, 135, 225x10, 315x8m, 3x3@350
Chest supported DB rows - 50, 60, 70 x10
Machine Seated Rows (Narrow) - 3x12@200
DB High Pulls - 3x12@50
Some arm stuff…
Some real weight there.
[quote]Colin Wilson wrote:
Weight 247
Mood Ok
Music Theory of a dead man
Face Pulls 3x25
Wood CHoppers 3x25
Good Mornings - bar, 135, 225x10, 315x8m, 3x3@350
Chest supported DB rows - 50, 60, 70 x10
Machine Seated Rows (Narrow) - 3x12@200
DB High Pulls - 3x12@50
Some arm stuff…[/quote]
Colin, nice work on the GMs. My lower back & hammies are sore just reading your workout.
Get that shoulder squared away! You don’t want this to be all for naught.
Thanks Bro, I tell ya it woke me up 3 times last night. Every sleep postion just seems to aggravate it.
Oh and football is whispering to me again, how stupid would I be to play another year? I don’t have a brain in my head…
Hope that shoulder starts behaving. Working out with shoulder pain blows. You’ve had shoulder surgery already haven’t you?
3 sets of GM at 350? UN REAL!