Damn Colin, lookin jacked.

Hey thanks Guys! It is amazing what bring back in a little carbs will do for you.

lookin awesome colin...out of curiousity what kind of grip are you using on the MP?

False grip, trying to get my wrists in line with the bar. Trying not to put any leg drive in it...

Week 4 Cycle 1 - Deload

Dead Lifts - 5x10@50% Max

Pull up 3x10

DB Shrugs 3x10

DB Curls 3x12

Fun day with my Step Son Garrett who needed some active recovery from wrestling yesterday. Pretty much just screwed around and got some blood into the back....

Week 4 Cycle 1 DELOAD

Mil press 5x10

A1) Incline DB Press 5x10
A2) Step up's to a bench 5x10
A3) Pistol Squats to a bench 5x10

B1) Decline Bench 3x20
B2) Flat bench flyes 3x10
B3) Cable Press Downs

c1) Leg Lifts 2x25
C2) Cross bench Dips 2x25
C3) BHN DB Press 2x10

Colin, I'd have to concur with Joe, you are looking really jacked. What's your diet look like, mostly nails and glass?

Great work in here.

Thanks Jack, mostly following the same principles I did during the cut but I increased the Protein and good carbs on workout days and eat maint Kcals on non lifting days. Recently I added back in some HiTT on scheduled off days just to make sure I didn't loose all the Cardio shape I had built up.


5/3/1 Week 1 Cycle 2

Squat
1 set 225x5
2 set 235x5
3 set 260x5

A1) Deadlifts 50% of Max 5x10
A2) Pull Ups 5x10

Bar Roll outs 3x12

Box jumps 2x15

hahaha nails and glass, no doubt!

Good thinking on keeping up the stamina.

206 looks good on you!

Been sick all week, training put on hold to fight off the cold. I'll be back hitting it tomorrow...

You need some beer, a few shots and a pizza!! Looking great man. If you ever need to find some of the weight you lost I have it. All the best!

Colin, how long did the cut take? And what were your start and finish numbers?

Hey Jack,

It took me about 6 months. I started at a weight of 256.6 with Body Fat 22.6 and 198 LBM and ended @ weight 194 @ 9.9% BF and 176 LBM. I haven't checked in 3 weeks or so but I am around 206 and 11% right now. I just started adding the HiTT back in to slow down the gain a little bit. I would love to end up around 220 at 14% or so...

Wow, that's freakin' awesome.

Out of curiosity, was the weight/fat loss linear, or did it fly off and first and slow down as you got leaner?

Thanks Bro, It was pretty steady after the Initial flush. About 3-5 pounds a week. I was dropping inches so fast I started shopping at goodwill so I could return the pants every two weeks and get new ones, LOL.

What's to say? Lookin great, bro.

Hey thanks Chief! Just got tired of being a BFF I guess...

Cycle 2 week 1

Bench
185x5
210x5
245x5
245x3 with a 3 second pause

A1) Mil pres 5x10
A2) DB RDL 5x10

B1) Seated side laterals 3x12
B2) Press downs 3x12

Shoulder Killers 2x15 (Front raise into a Arnold Press)

RC and Core work. Felt good to be back in the gym. Been out for a week sick with a cold. Weight is 207 this week....

Thanks Steely, trying to be patient and focused but it is hard when you just want to see the numbers flying up, lol...

Cycle 2 week 1

DL
285x5
335x5
365x5

A1) Squat 5x10
A2) DB Shrug 5x0

B1) Seated close Cable Rows 3x12
B2) Hammer Curls 3x12

Concentrated Curls ran the DB's from 40's to 15 twice....

Week 1 Cycle 2 (Have I mentioned how weak I am at mil press...)

Mil Press
120x5
135x5
155x5

A1) Bench 5x10
A2) Croc Rows 5x0

B1) Dips with Chains 3x15
B2) Dead Hang Pull ups 3x5

C1) High Incline Press 2x15
C2) 1 Arm DB Extension 2x15
C3) 1 Arm low cable rows 2x15

D1) Flutter kicks
D2) Dragon flag

Week 2 Cycle 2 *Missed my squat worked out on Friday moved right to Bench.

Bench Press
195x3
225x3
255x3

*Threw on the sling shot 315x12

A1) Mil press 5x10
A2) Pull Ups 5x0

B1) Shoulder Killers 3x15

C1) DB Shrug 3x15
C2) Close Grip Bench

Incline sit ups, Band Pull aparts, Band Press downs, RC work

I am in the same boat. Just been doing desktop/ Helpdesk for 14 years and there are no more jobs for it

If you're still looking into training and specifically security...

http://www.wgu.edu/...ssurance_degree

Thanks Man, I been thinking allot about looking for a new job first and then training. Work has been pretty rough lately.

Week 2 Cycle 2

Squats
195x3
225x3
280x3
315x3

A1) DL 5x10
A2) Bar Roll outs 5x10

Quickie make up work out...