The Intelligent & Relentless Pursuit of Muscle™
Over 35 Lifter
 
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JoeGood
Level

Join date: Jun 2007
Posts: 8897

Damn Colin, lookin jacked.

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greystoke
Level

Join date: Aug 2006
Posts: 520

JoeGood wrote:
Damn Colin, lookin jacked.


x2

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Colin Wilson
Level 2

Join date: Feb 2003
Posts: 2192

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

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MattyXL
Level 1

Join date: Jun 2008
Posts: 9292

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

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Colin Wilson
Level 2

Join date: Feb 2003
Posts: 2192

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

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Colin Wilson
Level 2

Join date: Feb 2003
Posts: 2192

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....

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Colin Wilson
Level 2

Join date: Feb 2003
Posts: 2192

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

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jjackkrash
Level 3

Join date: Apr 2009
Posts: 6587

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.

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Colin Wilson
Level 2

Join date: Feb 2003
Posts: 2192

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


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Up
Level 3

Join date: Dec 2011
Posts: 1449

hahaha nails and glass, no doubt!

Good thinking on keeping up the stamina.

206 looks good on you!

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Colin Wilson
Level 2

Join date: Feb 2003
Posts: 2192

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

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barryjenkins00
Level

Join date: Jun 2006
Posts: 913

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!

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jjackkrash
Level 3

Join date: Apr 2009
Posts: 6587

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

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Colin Wilson
Level 2

Join date: Feb 2003
Posts: 2192

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...

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jjackkrash
Level 3

Join date: Apr 2009
Posts: 6587

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?

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Colin Wilson
Level 2

Join date: Feb 2003
Posts: 2192

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.

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hel320
Level 1

Join date: Nov 2007
Posts: 3871

What's to say? Lookin great, bro.

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Colin Wilson
Level 2

Join date: Feb 2003
Posts: 2192

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....

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SteelyD
Level 4

Join date: Jun 2007
Posts: 12064

Colin Wilson wrote:
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...


Definitely an example of doing it right!!

Very inspiring.

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Colin Wilson
Level 2

Join date: Feb 2003
Posts: 2192

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....

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Colin Wilson
Level 2

Join date: Feb 2003
Posts: 2192

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

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Colin Wilson
Level 2

Join date: Feb 2003
Posts: 2192

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

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Toshiero
Level 1

Join date: May 2008
Posts: 234

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

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gumnutza
Level 1

Join date: Sep 2003
Posts: 86

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

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

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Colin Wilson
Level 2

Join date: Feb 2003
Posts: 2192

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...


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