Nice work in here, Collin, and thanks for logging. Your log got me all jazzed up for a cut and it was a really big motivator for me.

Thanks Joe and Jack, we keep each other motivated for sure., About the time I am thinking i don't want to go I just read in here and I am choppin to get to some work in the gym.

This weekend took a little mental break and just did some Mirror muscles just for the pump of it. I admit it, I like curls...lol

Sat
A1) Decline Bench - 5x10@ 225 then 275x3, 315x3
A2) Varied grip pull up's - 7x10 Changed the width of the grip every set

B1)Incline DB Press - 3x10
B2) Preacher Bar Curls - 3x10

c1) Flat Fly's - 3x15
C2) DB Curls - 3x15 (Working my way down from 40, 30, 25, 20 15 reps each is one set)


Leg lifts, Bench sit ups, planks 2x15

Sunday - Foam rolled for 20 minutes, stretched with a blue band, Jump rope for 20 minutes, and really proud of being able to do a standing jump to the big stand. Landed it easy and light...


Thinking about keeping the basic 5/3/1 but changing up the specialization from Back to Shoulders. I would really like to add some width and size to my shoulders...

Cycle 4 week 2

Squats
230x3
265x3
300x3

A1) Squats 5x10@170
a2) Seated DB Press 5x10

B1) BSS 3x10
b2) DB Y Press 3x10

C1) Seated Fly Aways 3x15
c2) Front DB raise 3x15


D1) Bench Sit-ups 3x25
D2) Cable Shrugs 3x15

Cycle 4 week 2

Bench
205x3
235x3
260x3

A1) bench with Chains 5x10
a2) Seated Mil Press 5x10

B1) Dips with Chains (2Chainsx5, 1Chainsx5, BWx5)x3
b2) Cable reverse pulls 3x10

C1) Front Db Raise 3x15
c2) Side lateral raise 3x15

D1) Bench Sit-ups 3x25
D2) Push ups 3x10
D3) RC Work 3x10

Cycle 4 week 2

Dead's
315x3
365x3
405x3

A1) RDL 5x10
a2) Mil Press 5x10

B1) Seated DB Bent Flys 3x10
b2) Gionda Swings 3x10

C1) Seated Db Raise 2x15
c2) Arnold Press 2x15
C3) Front DB Raise 2x15

D1) Band Pull aparts 3x15
D2) Face Pulls 3x15
D3) Cross bench Crunchies 3x50

Sunday; Active recovery, foam rolled, stretch, 30 minutes on an elpitical, Curls for my Girl...


D3) RC Work 3x10

That is a crap ton of volume after pulling dude. Damn fine work.

Thanks Joe, trying to walk that line of building bigger muscle and yet getting stronger doing it. It is just really slow way to achieve either goal...lol

Cycle 4 week 2

Mil Press *My weakest link by far...
135x3
155x3
170x3

A1) Mil Press 5x10
a2) Wide grip Pull ups 5x10

B1) BB Shrugs 3x12
b2) Tate Press 3x12

C1) Y Press 2x15
c2) Cable Press downs 2x15
C3) Face Pulls 2x15

D1) Cross bench Crunchies 3x10

Lookin good Colin, I would suggest BTN presses for shoulder width with a wide grip. Just start way light and do lots of reps and slowly build up.

Whats your bweight now?

Thanks Fischer, I'm sitting at 206 this am. I have done BTN presses before but not since I was in my 20's. I try to keep the pressing more in a natural plane and taking it behind the neck always seemed unnatural to me, lol. I tried something different yesterday and did some re-exhaustion Meadows style. I read about Heavy trying it out and thought I would give it a try. My shoulders are totally fired this am...

Cycle 4 Week 3
Bench
225x5
245x3
275x1

A1) Bench 5x10
A2) Chin ups 5x10

B1) Hang and Swing 3x60
B2) Incline DB Press 3x15

C1) Machine lateral Press 3x12
C2) Dips 3x12

D1) Cable Pulls 3x10
D2) Front Raises 3x10
D3) RC DB 3x10

Some core stuff....

Collin, I asked Rick the same question in his log, but have you looked into Carb Back Loading? I was reading up on this last night and it sounds "too good to be true." Just curious on your thoughts if you have tried this or heard anything concrete on it one way or the other.

I haven't done any research on it yet but it does sound pretty promising. All the guys I trust say it is liget (Roman. Ferruggia, Borne) I am going to do some reading on it and we can compare notes.

My training partner came down and we lifted together and trained with my step son. I got the basics of 531 done and then just kinda played around and showed my son how to clean and press. Helped my training partner figure out what was wrong with his dead lift and fixed a kink in his lockout. He was dropping his butt to low and it was causing a wiggle as he was trying to drive his hips thru. It was one of the most enjoyable sessions this year with no pressure to go anywhere or get anything done and teaching my boy.

Cycle 4 Week 3
Dead Lifts
325x5
370x3
420x1

8x3@330 Fast as I could knock them out

A1) BB Shrug 3x12
A2) Hammer Curls 3x12
A3) Preacher Curls 3x12 *8 second eccentric

B1) Cable Curls 3x30
B2) Concentrated Curls 3x20 *Super light

So many sets of clean and press I can't even count them, lol

Nice work in here.

Question for ya,after today's workout I was in the steamroom. I had had the normal pre workout food, shake, etc. Sitting there by myself I decided to drop a bomb in the steamroom and it was sulfur like. Then a guy walks in, do you leave or stay? Have a great week! LOL

Barry, of course you stay and wait for the second guy. Then leave and blame it on the first guy!

Dave,

More relevant now then before. My ideal work environment has more to do with the company then the work. I really enjoy the support side of IT and not so much the sales side. Doing designs and then not getting to implement them was frustrating to me. I really enjoy running a help desk but the company I work for does not value IT and it makes it really hard to get satisfaction from ones work when it isn't valued.

IT is not treated as a business partner and brought into the solution process where I work from the start. Instead some sales guy sells something and then we have to break the system or band aid it to make it fit what they sold. Normally after the fact and needed yesterday. I could go on and on Bro....

Well that is kinda of the reason for the post in the first place. Over the last 7 years at this place with running the Help desk I have let my certs expire. So thinking about wanting a change back to the technical I was going to either re certify my Cisco certs or go after something else, like VM-Ware or Cloud architect, security. I have been thinking about this to death and really doing nothing but complaining about it. I been complacent for way to long. I am going to just kick myself in the ass, form a plan, and start moving in a direction, any direction.

My background is in routing and switching, but I started in the 80's with network support in the USAF. Worked as a contractor doing Banyan to NT Migrations. Went to work for Nortel doing WAN/MAN sales SE design and hated it. Got laid off and took my recent job as the IT operations manager running the help desk at my current company. Somewhere along the line I got derailed and I just want to get back on track again.

I live south of Pittsburgh, thanks for listing to me vent...lol

Ok, switching up the work out. Really enjoyed the 5/3/1 but I am getting really bored with it. I will test out my maxes this weekend and see if it worked.

Moving on now...Romans's Superhero workout for the next 12 weeks. (Not the Fat loss but one the first one)

Phase 1 Strength

A1) Bench Press - all sets done with 3 reps, 75 seconds between super sets, no rest between A1 & A2 -
1x225, 2x235, 3x250, 4x250, 5x250, 6x250, 7x250, 8x250, 9x250, 10x250
A2) Dead Lifts
1x315, 2x365, 3x365, 4x365, 5x365, 6x365, 7x365, 8x365, 9x365, 10x365

3 minute rest
B1) - Med Grip Chins 6 second eccentric - 4x6@BW
B2) - DB Split Squats, front foot raised - 4x6@60

3 min rest

C1) Barr roll outs - 3x15
C2) Roman Chair Sit ups - 3x25
C3) DB Side twists - 3x12@50

This seems like a tough fucking session...awesome stuff

That ramping rep scheme looked pretty sucky. I'd have needed a nap.

There was definitely allot more work being done in a smaller amount of time, that damn Roman puts it on you. When I do his work outs I feel like I worked everything in my damn system and not just a body part.

Matty your Profile picture, looking completely jacked Bro, Shoulders look awesome, Good work!