Just a quick note, I took some time off last week to heal up. I’ll be hitting it hard again on Monday. Saturday I turn 44, how the hell did that happen?
Heal up Colin! Have a Happy Birthday!
Happy Birthday Bro!
Monday Sept 24th
Thanks All for the Well Wishes!
Mood - Energized
Music - Theory of a dead man
Weight - 263
Warm Up -
a1. Purple Band standing French Curls - 3x25
a2. Green Band press downs - 3x25
Bench Press - Barx20, 135x20, 155x20, 165x17, 155x15, 135x20
Close grip Bench - 3x15@135
Incline Tates - 4x15@25
Arnold Press - 3x15@30
Side Laterals - 3x10@25
Front Plate Raise - 3x15@45
Full Tri extension behind the neck - 10@20, 10@30, 10@40
Bicycle kicks 100 , Crunches 4x25
Keeping with the 20 Rep sets. Everything was easy and the arm was painful but not imposable to deal with. Hey I think I’m making progress cause the Mini bands didn’t come out of the bag today!
WOW…Colin, that’s an awsome workout! Great volume. How ya feeling today?
Thanks DZ, sore Bro very Sore…LOL
Wed - 26 Sept
Mood - Tired
Music - Journey
Warm Up
a1. Weight assisted chins 3x10@140 assist
a2. Weight assisted Pull ups 3x10@140 assist
Stiff Leg Deads - 15@135, 3x10@225
Hang Cleans - 3x15@100
Seated DB Shrugs - 3x15@130
Arm Circuit - No rest, concentrated effort of the eccentric to get a stretch of the triceps tendon.
A1. Barbell Curl 3x10@65
A2. Hammer Curl 3x15@40
A3. Concentrated Curl 3x15@25
Keep the comeback going strong, Colin, and nice job on the stiff leg deads. But Journey? I’m sure you lost a few reps listening to love songs, because didn’t you know they increase E? LOL, Doc
HA - Yeah well the IPOD was on shuffle and I can’t help that I am a child of the 80’s! If it helps any Mushroom Head was on right before it!
28 Sept
Continuing on with the volume training
Leg Press wide stance - 3x20@500
Hammer strength Hamstring Curls 3x20@50
Standing Vert jump to a bench 3x20
Pull down abs 4x25@green band
Spread eagle sit ups 4x25
Banded ankle work, Hip work, and Leg work - all stretching movements…
1 Oct 07
Weight 263
Music - Hatebreed
Warm Up
Press downs - 20@60, 20@80, 20@100
Single arm Tri Extentions (Behind neck) - 3x20@20
Incline Bench - barx20, 135x20, 150x20, 150x17, 135x20, barx20
Floor Press - 3x20@135
Standing Military Press - 3x20@100
RC work - 3 Movements, 20 Reps, 3 Giant Sets
Flutter Kicks - 100, Crunches - 100
Feeling good about the arm today I can feel real progress. Just 3 weeks ago I was using 5/10 pound DB for behind the neck pressing. This Volume stuff will whoop ya…
03 Oct
weight - 263
Music - Fall out boy
Rack Pulls from mid shin - 135x10, 225x10, 315x10, 405x8
Raised the bar to just below the knee - 405x10, 455x10, 500x5
Shrugs - 500x8, 500x8, 405x15, 405x15, 405x15
Hammer strength lat pulls - 3x15@180
MC Hammer curls - 3x15@40
Cable Curls - 3x20@45
Pull down abs
5 Oct 07
Mood - Good
Music - ACDC
Wide stance Squats - Barx20, 135x20, 185x20, 205x20, 225x15
Front Squat Narrow - 3x10@135
Good Mornings - 3x20@135
Side Laterals - 3x15@25
Front Laterals - 3x15@25
Saxon Side Bends - 3x20@45 Plate
Bench Crunches - 4x25
Leg Raises - 4x25
Trunk Twists - till I felt like I had done enough!
Randy is home this weekend visiting(My Son), he goes to Iraq Oct 25. Please keep him in your prayers, its the real deal now…
8 Oct
Weight 264
Music - Static X
Warm Up
A1. Green Band Press downs - 5x20
A2. Behind the neck cable press- 5x20@40
Decline Bench - Barx20, 135x20, 160x20, 175x20, 185x15, 175x15, 155x15, 135x15
Close Grip Bench- 3x10@135
A1. Palm Facing DB press - 3x10@50 *Red Mini Contrast
A2. Flyes - 3x15@35
RC Work - Arm supported 3x15@20, Arm Unsupported 3x15@25
Scalp Push Ups - 3x15
Spread Eagle Sit ups - 4x25, Wall Crunches 4x25
[quote]Colin Wilson wrote:
03 Oct
weight - 263
Music - Fall out boy
Rack Pulls from mid shin - 135x10, 225x10, 315x10, 405x8
Raised the bar to just below the knee - 405x10, 455x10, 500x5
Shrugs - 500x8, 500x8, 405x15, 405x15, 405x15
Hammer strength lat pulls - 3x15@180
MC Hammer curls - 3x15@40
Cable Curls - 3x20@45
Pull down abs [/quote]
Stong Training!Keep up the intensity brother.Jimmy T
Thanks Bro, I may not be able to lift heavy…YET… but I can still hit it hard
10 Oct
Mood - Indifferent
Music - Rage
Warm Up
a1. Pull Downs - 3x20@120
a2. Seated Rows - 3x20@120
Chest Support Rows – 3x15@4 Plates
One arm DB rows - 3x10@100 each arm
Hammer curls - 3x15@40db
Straight Bar Curls - wide grip - 3x15@100
Concentrated Curls – 3x15@30
Crunches, Flutter kicks, and staring at the hot chick on the tread mill…
12 Oct
Mood - Better
Music - Switchfoot
Leg Press - 400x20, 490x20, 580x20, 670x20, 760x10, 850x10, 940x10, 1030x10
Bench step up’s - 3x10@135 (10 each leg)
Zercher Squats - 3x10@135
Seated GoodMorning - 3x15@135
a1. Supine Bridge - 4x25
a2. Flutter Kicks - 4x25
Pull down ab’s 4x25@breen band
The key word is yet and you will move big weight again big brother.Keep up it up! Jimmy T
15 Oct
weight - 265
Mood - Frisky
Warm Up
a1. Purple Band Behind the neck Triceps Ext - 5x20
a2. Green Band Press Downs - 5x20
Bench - Barx20, 135x20, 155x20, 165x20, 185x15, 225x3, 250x3, 275x3
a1. Cross bench dips - 5x20
a2. Palms facing Flat DB Press - 5x10@45
Cuban Press - barx15, 65x15, 85x15, 100x15
Plate Raise - 2x10@45 Plate
Interval Training - I would walk the base line, Jog to the foul line, sprint to the other foul line, jog to the base line, walk the base line and repeat until 15 minutes were done.
Thanks Jimmy I appreacite the support!
18 Oct
Mood - avg
Music - Metallica
decided to take today and work the eccentric portion of the Bi to stretch the Triceps tendon. This provided me with some serous pain, haha. I powered through but I can see where my rehab has been lacking.
Preacher seat straight bar curls - barx20, 65x20, 3x10@85
Seated Hammer Curls - 40, 50, 60, 70, 80x10
Concentrated Curls - 25, 35x10, 40, 45x5
Cable Curls lying flat on my back - 60x20, 80x20
Weight assisted Chins - 3x8@140
DB Shrugs 3x15@120
15 minutes of agilities - L, T, W and 3 Cone drills
22 Oct
Weight 263
Warm Up
a1. Behind the neck band ext - 4x25@purple band
a2. Band Press downs - 4x25@ green band
Bench press - 5x15@135 + Doubled Mini-Red bands
Close Grip Bench - 4x10@135
Incline Bench - 4x20@135
Military Seated Press - 3x10@115
a1. Front laterals - 3x10@25
a2. Side laterals - 3x10@25
15 minutes of jumping rope. Well 15 minutes of older guy jumping rope which means jump rope for two minutes, whack yourself in the head, two more minutes, whack yourself in the shin…You get the picture…