colt24

I can't pose to save my life... I'm going to take some new pics some time next month.
I take so many to find that perfect pic

bulkaholic

ok switched my training days today due to squat rack in use. Did another push day as follows:

incline smith chest press:

3 x 8 x 60kg

done very slow and controlled

then onto smith shoulder press:

3 x 8 x 40kg

the onto close grip bench press:

3 x 8 x 60kg

bent over cable flies:

3 x 8 x 40kg

lateral raises:

3 x 8 x 16kg

I finally have the line forming through middle of chest now and upper chest is slowly catching up the rest.

Looking forward to dropping the fat off shortly see whats underneath

Cheers

Colin

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fozyspilgrims

I know what you mean

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If you want 5% of your first order use code MP50808

bulkaholic

Today popped into gym and got skin fold test done with callipers and I am chuffed overall measurement is down to 38 from 40 while putting on 4kg this says its around 20%BF mark i guess the last cycle did have a recomp effect. I also looked back on my skin fold tests from 2005 and i was 92kg @ 19.7% BF so looking at that in the 3 years i have gained 10kg LBM which i am chuffed with all this was with nearly a year total break from gym also while i turned drinking pro. Goes to show what beer was doing to my gains

Worked Legs yesterday wasn't the best to be honest but got it done all the same. I have upped volume as my legs seem to grow much better in that environment.

full squats:

3 x 10 x 90kg

Front box squats:

2 x 5 x 60kg

Leg extensions:

3 x 15 x 67kg

leg curls:

3 x 10 x 45kg

Standing calf raises:

3 x 15 x 90kg superset with 15 body weights standing calf raises

Cheers

Colin

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Mrdaveyk

awesome new picture colin! back is look wide as hell!

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bulkaholic

cheers mate Just changed it to a full back pic but obviously didn't hit the pose as well this time

I think i am obsessed with taking pictures if myself (how sad) but it seems the best way to track my progress and keep my moral up.

Well trained push day today:

Bench press:

3 x 10 x 60kg (have found the lighter weight works my chest and not shoulders with stricter form)

Dumbell shoulder press:

1 x 10 x 16kg
1 x 10 x 20kg
1 x 10 x 22kg

Just working my way back up to strength after shoulder injury.

Lateral raises:

1 x 10 x 10kg
1 x 10 x 12kg
1 x 10 x 12kg

these are the worst for the injury so have taken it very easy. seems ok though

Close grip bench press

3 x 10 x 60kg

I then got invited over to try something else by a couple of blokes who train regular at the gym I am using in royston barnsley. Using the ez bar with really close grip. that really hit the spot. these guys were pushing out 80kg plus the bar. A lot of people would be glad of benching that.

The finished with some cable flyes

wasn't great workout as up at 4am today so energy was low. Have just filled up on food so gonna go do some growing now

Colin

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Mrdaveyk

the EZ bar press, what did it hit dude?

triceps i would imagen?

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bulkaholic

Yes mate, hits triceps. it's a very good mass builder my all accounts as opposed to all the smaller isolation exercises such as pushdowns etc.

I have tried to not train arms at all to see if i am overtraining arms but can't bring myself to do it totally. I have eased back on bicep isolations though and just let the back workout hits those.

Colin

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bulkaholic

Ok Saturday will see the finish of PCT and will get my weight then. Monday I start my gentle diet to improve condition. This will be nothing too harsh and will comprise of the following measures

Protein 250g/day
Carbs 250g/day
Fat 60g/day

This will sit me at around 2600 Kcals a day. I am currently taking in around 3000-3100 to maintain weight (just realised thats what i was taking in during cycle no wonder it was more of a recomp than bulk)

I will take another 400Kcals out with cardio on the treadmill uphill walk for around 35mins at 12% incline(I usually let machine do it for me with HR monitor)

I am hoping this will let me shed some fat and get down to around the 12% mark within 8 weeks or so (although have holiday in 6 so that may slow things a little)

The plan is then to address the weak points as much as i can in the winter months ready for comp prep to begin Jan! Scary thought but exciting at same time.

Thats all folks

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Incredible Bulk

i have used the ez bar for close grip pressing its great for supersetting after a set of skulls.

do a set of skulls for X reps then move the bar over your chest and whack until failure

lol, when i take pics i usually take about a dozen or so before one even reaches the PC... usually cursing all the way as its still not quite right

bulkaholic

well did back today but didn't really go mad as moving house tomorrow so will get all the back work i need there i think

One nice thing i noticed today is ai can finally see the veins running over the top of both biceps now which must be a sign of arms leaning out or muscles growing. either way a good thing Have stopped training bi's direct completely now to see what happens. I will keep a close eye on them with tape and let you know.

Cheers

Colin

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bulkaholic

Well it's been a few days so thought i had better update. I have now moved house and sh1t do I ache. My legs and shoulders are wrecked so must of been a good workout.

No gym work the weekend due to above. Started my 6 week diet today to shed some of this fat. Diet is as follows:

250g protein
250g carbs
60g fat which takes me to around 400Kcals under maintenance along with around another 400 burned with low intensity up hill walking at 65% HR.

I thought I would try this method to see which works best for me. I will be eating clean all week with a cheat meal once a week.

Will be adding in ECA to help things along as well as it being anti catabolic which help retain a little more muscle.

I have my last update pics which i will stick up tomorrow and then won't post another for a month or so for comparison.

Did 35 mins fat burning tonight incline on treadmill. Will be push day tomorrow if i can move my arms

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Mrdaveyk

good luck buddy!

bet you are gonna cut great!

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BIG GRANT

dito, bet ull cut up lovely colin good luck m8.

bulkaholic

Cheers Lads,

Well diet was clean as can be today and will be bang on the macros also. I think running the ECA has helped with the appetite also. Eca also helping with Asthma triggered by pollen (don't need an inhaler with the chest eze)

Again no weights today just 35 mins fat burning at 65% HR and machine showed 400Kcals burned(dont know how accurate that is with HR monitor)

Going to pick up some lecithin tomorrow as been told it's quite helpful and cheap as chips so will give it a bash. See if i can pick up some yohimbine (sp) also

Shoulders are giving me major sh1t today from the house move so will take this as time to have a natural break from weights for a few days which wont do any harm.

Cheers

Colin

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