Building High-Performance Muscle™
Over 35 Lifter
 
A IT Guy
 

Colin Wilson
Level 2

Join date: Feb 2003
Location: Pennsylvania, USA
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

Mil Press
120x3
145x3
155x3


A1) DB Flat Press 5x10
A2) Chins 5x10

B1) Cable Cross Overs 3x12
B2) Curls for Gurls 3x12

C1) Concentrated Curls

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JoeGood
Level

Join date: Jun 2007
Location: Alabama, USA
Posts: 8827

Looks like a nice get in and get out type leg day.

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ecogenx
Level 1

Join date: Oct 2007
Location: New Hampshire, USA
Posts: 4669

Looking good stud. Sorry about the job situation. Hope you find something less stressfull soon.

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Colin Wilson
Level 2

Join date: Feb 2003
Location: Pennsylvania, USA
Posts: 2192

It sucks to work for a company where the product is all IT and the senior exces do not understand IT at all. They think we can just shit code changes in minutes and that changing a mouse is the same thing as setting up a new web services integration with a partner in China....

Yesterday the CEO was pissed at IT because his expense report miss calculated his mileage, So now I am at fault because he doesn't know how to use a spreadsheet.....

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Colin Wilson
Level 2

Join date: Feb 2003
Location: Pennsylvania, USA
Posts: 2192

Week 2 Cycle 2

DL
290x3
335x3
380x3 *too easy added more sets
405x3
435x2.5


A1) DSquats 5x10
A2) Pullups 5x10

B1) Bent Rows 3x12
B2) Single Leg Glute lift off a bench 3x12

C1) Ez bar curls 3x15
C2) DB Curls 3x15, drop 10 3x15, drop 10 3x15

D1) Face Pulls 3x15
D2) Roman Chiar sit ups 3x20
d3) Reverse Curls 3x15

mowed the grass....

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atypical1
Level 1

Join date: Nov 2008
Location: California, USA
Posts: 2347

Are you not doing as many reps as possible on your last set?

Great work. Sucks about the job and agree about the frustration.

james

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Colin Wilson
Level 2

Join date: Feb 2003
Location: Pennsylvania, USA
Posts: 2192

Thanks Bro, I am doing this variation here

http://www.T-Nation.com/...month_challenge

No reps on the last set...

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Colin Wilson
Level 2

Join date: Feb 2003
Location: Pennsylvania, USA
Posts: 2192

Week 3 Cycle 2

Bench
205x5
245x3
275x1

A1) OH Press 5x10
A2) Seated rows 5x10

B1) Front Laterals raises 3x12
B2) Lat Pull downs wide grip 3x12

c1) Side Lateral raises 3x15
c2) Triceps push downs 3x15

D1) Bent over reverse lateral raises 2x15
D2) Fly Away's 2x15
D3) RC 2x15

E1) Bench Crunches 2x25
e2) Flutter Kicks 2x Failure

Cheat meal Saturday was a Double Sonic Bacon Cheese Burger with Sweet potato tots and a Oreo Flurry....Yum

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atypical1
Level 1

Join date: Nov 2008
Location: California, USA
Posts: 2347

Hey Colin, some day I would like to pick your brain a bit about your transformation and working with John. No rush but it's something that I would like to kick around.

james

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Up
Level 3

Join date: Dec 2011
Location:
Posts: 1448

Colin Wilson wrote:
Week 3 Cycle 2

Bench
205x5
245x3
275x1

A1) OH Press 5x10
A2) Seated rows 5x10

B1) Front Laterals raises 3x12
B2) Lat Pull downs wide grip 3x12

c1) Side Lateral raises 3x15
c2) Triceps push downs 3x15

D1) Bent over reverse lateral raises 2x15
D2) Fly Away's 2x15
D3) RC 2x15

E1) Bench Crunches 2x25
e2) Flutter Kicks 2x Failure

Cheat meal Saturday was a Double Sonic Bacon Cheese Burger with Sweet potato tots and a Oreo Flurry....Yum


disappointing no pics, haha dont think this had bacon, darn it! Thanks for making me wish for one!

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Up
Level 3

Join date: Dec 2011
Location:
Posts: 1448

Just to be fair, this is my healthier version of a yummy meal, that oddly feels like a cheat.

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Colin Wilson
Level 2

Join date: Feb 2003
Location: Pennsylvania, USA
Posts: 2192

@James anytime bro, We could jump on a Video chat with Google+ or just give me a call. I'll shoot you over my #

@Up You tease me, I am back on clean eating for another 5 days dammit! That Sonic cheat meal was one of my top 5 cheats in the last 6 months.

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Colin Wilson
Level 2

Join date: Feb 2003
Location: Pennsylvania, USA
Posts: 2192

Week 3 Cycle 2

Squats
225x5
275x3
290x1
315x1
335x1
350x1 *I think when I got my maxes my CNS was a bit de-trained, finding these weights to be pretty light. I am resisting the urge to retest and jump the weights up and just work the plan.

a1) DL 5x10
a2) Pull ups 5x10

B1) Shrugs 3x12
B2) MC Hammer Curls 3x12

C1) BB Curls 2x15
C2) DB Curls 2 sets of 10 Decending sets 3 drops

Roman Chair sit ups.

Got up and weighed myself this morning 210, wonder what I ate that made me jump 3 pounds in a week and retain all this water? My lifting partner had to call off the meet because of work so I am looking for another one close by to do around the end of May June time frame.



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jjackkrash
Level 3

Join date: Apr 2009
Location: Washington, USA
Posts: 6003

Collin, how are you adjusting to maintenance as opposed to cutting? Is it harder to eat right when you are not focused on a cutting goal? I almost think its easier to cut than maintain once you get there because its more goal oriented to have a number to focus on and see "results" every week.

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Colin Wilson
Level 2

Join date: Feb 2003
Location: Pennsylvania, USA
Posts: 2192

I slid a little this week but over all not bad. I just eat the "same" way I did on the cut but adjusted the Cal's correctly. For instance during the cut on non weight bearing days I was at 1400 or so Kcals and 2200 on weight bearing days. Now I am around 2200 on non weight bearing days and 3000 or so on weight bearing days. I also cut the HiTT sessions down from 4 a week to 1 a week.

Cheat meal every 7 days or so sometimes a cheat day if I am feeling the need to pig out, lol.

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Elaikases
Level 1

Join date: Nov 2006
Location: Texas, USA
Posts: 1757

Colin, wish you well with your IT direction changes. Security would work well with the iron -- for a variety of reasons the people you have to deal with can see the two together, even though computer security does not involve physical strength ...

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atypical1
Level 1

Join date: Nov 2008
Location: California, USA
Posts: 2347

Hey Colin, it's been a crazy week. I'll see if we can connect next week as I'm really interested in this.

I think it's smart to follow the plan. The cycles go quicker than you expect them to sometimes and you'll be at weights that you find heavy soon enough.

james

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Colin Wilson
Level 2

Join date: Feb 2003
Location: Pennsylvania, USA
Posts: 2192

I think you are right James and I think even JW said in the article to resist the urge to jump up weights and work the plan. I am really digging the BBB part. For the first time it feels like you can combine both worlds (PL and BB) into the same plan. I enjoy the hell out of the heavy lifting but I love the way the BB makes me feel and look.


Today Week 3 Cycle 2

Mil Press
135x5
155x3
170x1

A1) Incline BB Press 5x10
A2) Close Grip Palm's facing Pull up's 5x10

B1) Db Flat bench Press 3x10
B2) Chest supported rows 3x10

C1) Dips 3x15
C2) Cross bench Dips (Feet Supported) 3x15

D1) Roman Chair Sit ups
D2) Bench Jumps
d3) Bulgarian Split squats


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greystoke
Level

Join date: Aug 2006
Location: North Carolina, USA
Posts: 520

Heck yea....be strong and look good doing it!

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Colin Wilson
Level 2

Join date: Feb 2003
Location: Pennsylvania, USA
Posts: 2192

Week 3 Cycle 2

Dead lift
315x5
365x3
405x1
435x1

A1) Squats 5x10
A2) Wide Grip Pull up's 5x10

B1) Hammer Curls 3x10
B2) Seated Cable rows3x10

C1) Preacher Curls 2x15
C2) Concentrated Curls 2x15

Leg Lifts

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Colin Wilson
Level 2

Join date: Feb 2003
Location: Pennsylvania, USA
Posts: 2192

Week 4 Cycle 2

Deload Bench

A1) 135 + Chains 5x10
A2) Close grip Chins 5x10

B1) Incline DB Press 3x10
B2) Seated wide cable rows 3x10

C1) Dips with 2 sets of chains
C3) Lat Pull downs

D1) Skull Crushers 3x15
D2) DB BTN Press 3x15

E1) Swiss ball roll outs 3x15
E2) Planks

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Colin Wilson
Level 2

Join date: Feb 2003
Location: Pennsylvania, USA
Posts: 2192

Week 4 Cycle 2

Deload Shoulders on Tues

Deload DL today

To lazy to write it down, its only a deload after all, lol

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hel320
Level 1

Join date: Nov 2007
Location: Alabama, USA
Posts: 3871

You're still strong, just prettier now. Admire your will power. I keep playing around with the idea of quitting competing and just concentrate on BBing. May give it a try, soon.

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SteelyD
Level 4

Join date: Jun 2007
Location: Maine, USA
Posts: 12051

Good stuff in here, IT guy.

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Colin Wilson
Level 2

Join date: Feb 2003
Location: Pennsylvania, USA
Posts: 2192

Thanks Chief & Steely had a nice moment in the gym yesterday that made me feel better about my strength levels. My lifting partner has been working insane hours and haven't had a chance to lift with him for a couple months. Yesterday he had a day off so I hooked up with for a lift. I worked up to a heavy bench and hit 335 and had to get a little help with 350 through the middle. This 531 thing works pretty good. I was pretty happy with the bench considering I did 330 @ a body weight of 260 in last years RAW meet.

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