Rack Pulls from Mid shin - 135, 225, 315x10, 405x5, raised the bar to below knee, 5x5@500 (More like dimels than rack pulls)
Shrugs - 3x15@405
Chest supported rows - 3x20@4 plates
a1 Pull Down abs 3x15 @ Blue band
a2 Band Pull apart 3x10@Green band
Hammer curls - 3x10@50
Jump Rope for 15 minutes
I was wondering what supps do you guys take? I drink a Protein/Creatine shake after I work out, Fish oil tabs (15 per day) a Multivitamin, and another protein shake in the afternoon.
I don’t take anything but I’ve been thinking about starting. Do most of the protein drinks require refrigeration? I’ll be very interested to see the replies you get. Isn’t that a lot of Fish oil, though?
while your triceps is out of commission, at least for heavy duty pressing, why not focus on a deadlift specialization routine? with your structure, i bet you could get a very decent pull in no time. now would be a great time to try it, just hi-rep rehab stuff for upper body pressing, and bomb your back and posterior chain 3-4 times a week for 6-8 weeks, and see what happens.
what the heck, i will do it with you.
maybe we can put are shiny domes together and come up with a good routine?
I would love to work that in as long as I can keep up the conditioning. Pulling was always a sore spot for me. It would be awesome to start getting some PR’s in something, lol.
17 Jan
Weight 263
Mood Motivated
Conditioning;
5 lap Warm Up on the BB court
Pro Agility’s; (Foul line to Foul line and back)
High knees
Run Skips
Butt kicks
Shuffle
karaoke
Half speed from down position
Full speed from down position
Agilities - 10 Minutes per station
L Drill - 15 Cycles
Box-n-1 - 13 Cycles
Side steps over cones- 20 Cycles
Suicides - 5 minutes
3 Cycles
Jump rope for 15 minutes.
I wanted to shout out to my Boy Nova Greg who is making some great progress with his weight loss goals! Chris and Thib have him moving in the right direction and he is really making progress! He inspired me today. I was going to blow off my condition and read his thread. Got off my fat ass and went to the gym and got it done! After all, you don’t win games on Sunday, you win them by preparing Monday thru Saturday…Greg keep kicking ass my friend!
Great work Colin! That’s a lot of conditioning drills, you must be getting in really good shape. I don’t take much in the way of supps. Multi vitamin,E,C,calcium, fish oil. I work in the meat industry, so I can usually get as much protein as I can handle while I’m at work. Every couple of hours I’m finding something to gnaw on.
Funny if you go to the younger forum and ask the same question there would be two pages of supplements. Here the response is about the same, Protein and Fish oil caps.
Wisdom? Or we just don’t care as much about are "6 pack’ as the young guns, lol.
I don’t think 15 fish oil caps is too much, maybe? But I do weigh 265. I am thinking of adding the BCAA’s back in again…
The chains definitely sway. Take a look at the Video that heavy put up in his log. If you have never done it it’s a bit like riding a animal you can’t control.
Taking today off. I got in a accident yesterday on the highway and i feel a little beat up. I’m not injured or anything but I want to make sure I give my body time to recover. Icy roads that were snow covered, and a slow moving van in front of me. I slid right into her doing about 40 MPH. Thank God no one was hurt.
1/2 Hour of Foam Roller, band stretches, ankling, lower back mobility work.
45 minutes on the Elliptical
(BP 121/72 right after. The reason I keep posting this is I’m waiting for someone to tell me this number is jacked up. It seems low to me after coming right off the Elliptical. But what the hell do I know, I’m an IT guy not a Doctor)
15 minutes of Dot drill, Step touches, ladder drill.
For what it’s worth, my favorite cure for the cold is the sauna. Evrytime time I feel the slightest sniffle I sweat it out. Beats when my grandmother used to smear her special poultice all over me.
Even when you feel like shit, you still feel good about going to the gym. The workout may not have been what you wanted but when it was over you still felt good about training. As the old Autograph song goes,“TURN UP THE MUSIC”. Damm I love that shit.