DocColossus 3.0

[Shaolinkiwi]

Originally Posted by DocColossus

That's just it bud, over time....slowly and progressively

What suxs is that to build it up is a long slow path, but to lose it, is a short and quick one!!

Before my new job I was at 340 for dead lift, the other day I found 184 for 5 reps on the hard side

Gotta get it back

[DocColossus]

Originally Posted by Shaolinkiwi

What suxs is that to build it up is a long slow path, but to lose it, is a short and quick one!!

Before my new job I was at 340 for dead lift, the other day I found 184 for 5 reps on the hard side

Gotta get it back

Keep in mind that's a highly difficult movement brutha!!!! Of course it won't come overnight, you're gonna have to work for it!!

[DocColossus]

Today's Workout:

One Handed Seated Bicep Curl: 80x10,10,10,10
Seated Bicep Curl: 170x10, 155x10, 140x10, 135x10
Hanging Dumbbell Curl: 35x12,12.
One Handed Cable Curl: 27.5x12,12.

Cable Crunches: 100x30,30,25,15
Low Back Extension: 170x10,10,10*
*That 10lb increase was too much for my back, have to go back down to 160lb or so...

Elliptical: 20min, 137HR/bpm.

All in all a good workout, but my stomach was rockin' by the end, and I sh*t for (no less than) 15 minutes at the end... had to wait until I thought it was "safe" to drive home... Was no fun!!

Hey for all you Dallas folks I'll be there the week of 2/28-3/6, we should get a workout in!!

[DocColossus]

Strive Incline Press: 240x10, 265x10, 275x10.
Pec Fly: 150x12,12,12.
Upward Crossover: 27.5x10,10,10,10.

Torso Rotation: 140x10,10,10,10.
Low Back Extension: 160x10,10,10,10.

Arc Trainer: 25min, level 15.

[DocColossus]

Went to a friends surprise 30th last night and ate like crap... Egg salad, italian sandwich rolls, meatballs, mac n' cheese, m&m's....etc. Feel like sh*t this morning to say the least! Heading into the gym on my off day to try and work some of that off!!!

[DocColossus]

Strive Seated Overhead Press: 240x10, 255x10, 265x10,10.
Strive Seated Lateral Raise: 100x10,10,10,10.
Uni-Cable Front Raises: 22.5x10,10,10,10.
Rear Delt Fly: 140x10,10,10,10
Uni-Cable Shrugs: 60*x30,30,30,30,30.
*lb per hand.

Cable Crunches: 100x30,25,25,20.
Torso Rotation: 140x10,10,10,10.

Elliptical: 25min, 127HR.

Sauna: 12 minutes.

[DocColossus]

Dropset for arms.

Seated Bicep Curl:
Set 1-
200x10
185x5
170x5
155x4
Set 2-
185x6
170x5
155x4
140x3
Set 3-
170x5
155x4
140x3
125x3
Set 4-
155x5
140x5
125x4
110x4
BICEPS SMOKED AT THIS POINT.

V-Bar Pressdown:
Set 1-
100x10
90x10
80x10
70x10
Set 2-
100x10
90x8
80x7
70x5
Set 3-
90x10
80x8
70x6
60x6
Set 4-
80x10
70x8
60x6
50x7
TRICEPS SMOKED AT THIS POINT.

Core:
Cable Crunches: 100x20,20,20,20,20.
Torso Rotation: 140x10,10,10,10.
Low Back Extension: 160x12,12,12,12.

Cardio:
Elliptical, lvl 8, 25min, 135HR.

Sauna: 8min @ 190degrees.

3 scoops Jack3d PreWO.

[Shaolinkiwi]

Gotta love to hate the drop sets! Nice workout mate. 3 Scoops of Jacked would have gone down nicely

[DocColossus]

Dropset for arms.

Seated Bicep Curl:
Set 1-
200x10
185x5
170x5
155x4
Set 2-
185x6
170x5
155x4
140x3
Set 3-
170x5
155x4
140x3
125x3
Set 4-
155x5
140x5
125x4
110x4
BICEPS SMOKED AT THIS POINT.

V-Bar Pressdown:
Set 1-
100x10
90x10
80x10
70x10
Set 2-
100x10
90x8
80x7
70x5
Set 3-
90x10
80x8
70x6
60x6
Set 4-
80x10
70x8
60x6
50x7
TRICEPS SMOKED AT THIS POINT.

Core:
Cable Crunches: 100x20,20,20,20,20.
Torso Rotation: 140x10,10,10,10.
Low Back Extension: 160x12,12,12,12.

Cardio:
Elliptical, lvl 8, 25min, 135HR.

Sauna: 8min @ 190degrees.

3 scoops Jack3d PreWO.

[DocColossus]

Shoulder Drop Sets.

Seated Overhead Press:
Set 1-
265x10
245x7
225x5
205x5

Set 2-
245x7
225x5
205x5
185x5

Set 3-
225x7
205x5
185x5
165x5

Set 4-
205x7
185x5
165x5
145x5

Cable Shrugs:
Set 1-
100x10
90x10
80x10
70x10

Set 2-
90x10
80x10
70x10
60x10

Set 3-
repeat set 2

Set 4-
repeat set 2.

Rear Delt Fly: 140x12,12,12,12

Core:
Cable Crunch: 100x25,25,25,25
Torso Rotation: 140x10,10,10,10.
Low Back Extension: 160x12,12,12,12.

Cardio:
Elliptical, lvl 8, 22min, 137HR