Colobb's road to 8% with TESTIFY from BBS

[coloBB]

Thanks again to everyone at BBS for picking me to run this log.

Here's the plan:
I am cutting for the next 3 to 4 weeks, depending how long it takes me to get to my goal bodyfat.

Starting Stats:
6'
188lbs
11% BF

Diet:
2,400 cals IFFIYM

Training:
Upper
Lower
OFF/Cardio
Upper
Lower
OFF/Cardio
OFF
*this is subject to change as I have been on this split for sometime now

Supps:
Testify
Mulit
Fish oil
Glucosamine
Xtend intra workout

Starting Pics:



*horrible starting point, I have lost a lot of muscle since my last contest... bleh...

I will update daily with workouts, food pronz, and the experience oh Testify!

[coloBB]

Day 1:

Upper:

Upper:

Incline DB Press:
80'sX6
80'sX6
80'sX6

BB Rows:
175X8
175X6
175X6

Smith Military Press:
135X8
145X6
145X6

Wide Pullups:
bwX8
bwX8
bwX8

Rope Pressdowns:
140X15
140X15

E-Z Curls:
105X15
105X15

Cardio:
30min LISS on bike


Pretty similar workout to the one I had Friday, I was planning on doing lower body, but my legs were still kinda trashed from Saturday's hike. Had another little drop in my weight 188.0lbs, so things are moving right along as planned, I even had a few beers yesterday that I fit into my cals. Lower body tomorrow, will probably fit a pint of icecream in too, something about deadlifts and icecream sounds fantastic! Nothing to report with the Testify yet, but I suspect it wont take long to kick in.

[292831]

nice pics...putting in work! following your log

[coloBB]

nice pics...putting in work! following your log

thanks, good to have you.

[coloBB]

Day 2

Lower:

Deads:
275X5
275X5
275X5
315X3

Leg Press:
5ppsX8
5ppsX8
5ppsX8
5ppsX8

Leg Curls:
130X10
130X10
130X10
*Tri-set
Leg Ext:
140X10
140X10
140X10
*Tri-set
Calf Ext:
180X10
180X10
180X10

*heavy abs

Cardio:
30min LISS on bike


Very good energy today, hit a another new low weight of 187.6. Well on my way to getting rid of that belly fat and everything popping a little more. Cardio only tomorrow.

Testify seems to have given me a little more energy today, I assume within a few days I will notice some changes in libido and overall mood.

[0verc0m3]

Need food pronz!

Srs though... looking awesome in here. Digging the ink too. I'd definitely be interested in a more detailed photo.

[coloBB]

Need food pronz!

Srs though... looking awesome in here. Digging the ink too. I'd definitely be interested in a more detailed photo.

thanks brah, I will get some more pics up of the tat with my after pics.

[coloBB]

Day 3, 4:

Push:

Flat DB Press: (Speed 65%)
65'sX3
65'sX3
65'sX3
65'sX3
65'sX3
65'sX3

Incline BB Press:
135X10
145X8
145X8

Cable Flys:
90X12
90X12
90X10

DB Military Press:
50'sX8
50'sX8
50'sX8

DB laterals:
30'sX10
25'sX12
20'sX15

Dips:
bwX10
bwX10
bwX10

Single arm reverse pressdown:
90X15
90X15


Cardio:
20min Liss


I am going with Layne's PHAT split: UP/LP/OFF/Push/Pull/Lower for the next 6 weeks focusing on deads and horizontal pressing, to gain back both my size/strength and then I will move on to the Smolov Squat routine for 7 weeks, evaluate my progress and then probably move back into the PHAT split.

I noticed a little increase in intensity today, was it the Testify? We'll see what the next few workouts bring.

[coloBB]

Day 5:

Pull:

BB Rows: Speed 65%
135X3
135X3
135X3
135X3
135X3
135X3

Rack Chins:
bwX10
bwX10
bwX8

Braced Double DB Rows:
70'sX10
70'sX10
70'sX10

Wide Machine Pulldowns:
90X15
90X15

Seated DB Curls:
40'sX8
40'sX8
40'sX8

Rope Curls:
110X15
120X12
130X10

DB Shrugs:
85'sX10
85'sX10
*superset
Face Pulls:
130X10
130X10

Cardio:
20min MISS


Even though the numbers were low today, it was a great workout.... And I forgot how much I really love rack chins... they really hit the lats. Lower tomorrow, won't be able to log since we will be up at the cabin all weekend. Excited to really get the ball rolling Monday.

Energy and pump were way up today, so far so good!

[coloBB]

Day 6,7,8:

Lower:

Diet:
3,043
254/334/80

Sumo Deads: 5-3-1
275X5
275X5
275X5

Leg Press:

5ppsX6
5ppsX6
5ppsX6
5ppsX6

Good Mornings:
115X8
115X8
115X8

Leg Ext:
200X8
200X8
200X8
*superset
Leg Curls:
120X8
120X8
120X8

Calf Ext:
230X8
230X8
230X8
230X8


Felt great to get in a solid leg day after taking a long weekend off. I am working through my progressions with deads, starting off slow and using 5-3-1 and a progression tool instead of running through percentages. Weight is up a little to 191.5 but I assume that will drop slightly as the week goes on. Upper body tomorrow!

So after a solid week on testify I am definetly noticing a difference in the intensity in the gym, and an overall better mood throughout the day.

[coloBB]

Day 9:

Upper:

BB Bench Press: 5-3-1
165X5
185X5
205X5

BB Rows:
185X6
185X6
185X6
185X6

Pec Deck:
180X8
180X8
180X6

Rack Chins: LOVE THESE
bw+25X8
bw+25X6
bw+25X6

BB upright rows:
105X8
105X8
105X8

DB Skulls:
40'sX6
40'sX6
40'sX6

BB Curls:
105X6
105X6
105X6



Couldn't have been more pleased with this workout today, I can definetly tell my bench press is well on its way to where it used to be, and with that my chest development will follow. My weight has stabalized a little from the calorie bump (191), so I am looking for a .5lbs gain per week, until January when I will start my prep for 2012. Liss/Miss cardio and ABS tomorrow.

Loving Testify thus far. Getting a few odd pimples on my face/body, but nothing crazy.

[0verc0m3]

Glad to hear that your mood has improved, and same with training!

I've struggled with acne for as long as I can remember. It sucks at times, but changing my sheets and pillow cases is a simple way to make a bit of a difference in my experience.

[jludwi]

really glad to see youre putting in work with the log and your training. love the photos, good way for you and us to results.

and im glad youre one of the smart ones and has bcaas in their list of supps, especially when cutting. if youre cutting your carbs xtend will help with keeping the mass and keeping your energy up.

having the pimples coming in will just take time for your body to adjust to something new. my brother went through the same thing.

any of side effects??

[coloBB]

Glad to hear that your mood has improved, and same with training!

I've struggled with acne for as long as I can remember. It sucks at times, but changing my sheets and pillow cases is a simple way to make a bit of a difference in my experience.

going great so far, yeah I have never really had acne... but in a weird way its nice to see them, because I assume thats a sign something is going on

really glad to see youre putting in work with the log and your training. love the photos, good way for you and us to results.

and im glad youre one of the smart ones and has bcaas in their list of supps, especially when cutting. if youre cutting your carbs xtend will help with keeping the mass and keeping your energy up.

having the pimples coming in will just take time for your body to adjust to something new. my brother went through the same thing.

any of side effects??

Thanks man, I appriciate you guys choosing me. BCAA's will always be in my arsenal if bulking/cutting/recomp. No other side effects besides a dramatic change in an elevated mood, I'll take those side effects!

[coloBB]

Day 10, 11

ME Squat/Dynamic Deads:

5/3/1 Squats:
235X5
250X5
265X5

Dynamic (Speed) Deads:
175+Green BandX3
175+Green BandX3
175+Green BandX3
175+Green BandX3
175+Green BandX3
175+Green BandX3
175+Green BandX3
175+Green BandX3

Leg Press:
4ppsX10
4ppsX10
4ppsX10
4ppsX10

Leg Curls:
100X12
100X12
100X12

Wide Pullups:
bwX7
bwX7
bwX6
bwX6

Weighted Situps:
bw+25X10
bw+25X10
bw+25X10


Hit my #'s perfectly today, actually think I estimated my max a little low for squats.... but Its not such a bad thing since I should probably ease into thise program. Worked hard on everything else, will have to get my weight belt out for the pullups next week. Weight has actually went down slightly today, I will see where tomorrow is and probably add in 200kcals. Dynamic bench with some overhead work tomorrow.

[0verc0m3]

I like the 5/3/1 & Westside hybrid you have going on. Good stuff!

[coloBB]

I like the 5/3/1 & Westside hybrid you have going on. Good stuff!

thanks man, its a biatch!

[coloBB]

Sheiko #29 Week 1 Day 1

Bench Press:
135X5X1 sets
160X4X2 sets
185X3X2 sets
200X3X5 sets

Squats:
165X5X1 sets
205X5X2 sets
235X5X5 sets

Bench Press:
135X5X1 sets
160X5X1 sets
185X4X4 sets

DB Flys:
30'sX10X5 sets

Standing Good Mornings:
115X5X5 sets


Fuuuu... Awesome workout. To be honest I was concerned that a 3 day split like Sheiko wouldn't be enough for me, but after this initial workout.... those thoughts are gone . My legs were actually still pretty sore from Thursday's lower workout, so that 5X5 of squats was a killer.

My weight is hovering around 193lbs, I will be in the 198lbs class so that will give me plenty of time to get to around 200lbs SLOWLY and then cut a few LBS of water befor the meet. Going to go see Cowboys and Aliens today and chill out with the wife. Foam rolling and some light cardio on tap for tomorrow.

Testify is going great still. Agression is up, mood is up, and libido is up. THe only weird side effect is some crazy dreams.

[0verc0m3]

Cowboys and Aliens was an awesome flick lol.

I love running sheiko! That's probably what my next planned out program will be when I get to a good point for it.

[coloBB]

Cowboys and Aliens was an awesome flick lol.

I love running sheiko! That's probably what my next planned out program will be when I get to a good point for it.

It was a great movie, I have alway had a man crush on Harrison Ford! Alpha as fuuu...

Sheiko is going great so far, a little weird only lifting 3 days per week, but I'm sure it will be PLENTY!

[0verc0m3]

When I did Sheiko in the past, I added in a day here and there to add in some work that I was missing with the program, like shrugs, core work, and other random stuff.

It's difficult working around the schedule of Sheiko though, since you don't want to be beat up for your next training session.

[coloBB]

When I did Sheiko in the past, I added in a day here and there to add in some work that I was missing with the program, like shrugs, core work, and other random stuff.

It's difficult working around the schedule of Sheiko though, since you don't want to be beat up for your next training session.

Good advice, I am thinking maybe adding in a little more work on Saturday, so I still have a complete day of rest befor the next week starts.

[coloBB]

Day 16

Sheiko #29 Week 1 Day 3:

Deadlift to knees (and complete)
205X4
250X3X2 sets
290X3X2 sets
315X3X4 sets

Incline BB press:
155X6X4 sets

Dips:
bw+45X5X5 sets

Deadlift from pins (2" below knee)
230X4
270X4
315X4X2 sets
355X3X4 sets

BB Lunges:
95X5X5 sets

Weighted Situps:
25X10X3 sets


Another long, grueling, but fun Sheiko workout. My back was screaming when I got to the rack deads... and that weight is usually not an issue, but after everything else it was pretty tough. Everything went great, I am really trying to perfect my form, which I have always had an issue of doing with deads. My weight is still hovering around 194lbs and 195lbs, looking to gain maybe a couple lbs this month. Some light GPP tomorrow, and more squats & bench Friday

[coloBB]

Day 17:

Sheiko Week 1 Day 5


Bench Press:
135X5
160X5
185X4
200X3X2 sets
215X2X2 sets
200X3X2 sets
185X4
160X6
135X8

DB Flys:
30'sX10X5 sets

Squats:
165X5
200X4X2 sets
235X3X2 sets
250X3X5 sets

Good Mornings:
135X5X5 sets


Week one is in the bag, today wasn't too bad relative to the first two workouts of the week. I can already tell that Wednesday (deadlift focus day) is going to be the most challenging workout of sheiko, but I am up for it! Going to do some accessory and conditioning work tomorrow, some vertical rowing, biceps, abs, and probably some tire flipping/kettle bell swings. Another hike with the wife on Sunday.

[0verc0m3]

The deadlift volume is definitely insane. I tore so many calluses on Wednesdays during those cycles lol.
All seems to be going well though for you. Hang in there and the gains will be glorious

[coloBB]

The deadlift volume is definitely insane. I tore so many calluses on Wednesdays during those cycles lol.
All seems to be going well though for you. Hang in there and the gains will be glorious

hope so man, because as of now its beating me up!

[coloBB]

Sheiko #29 Week 2 Day 1
Squats:
170X5
205X4
235X3X2 sets
270X2X5 sets

Bench Press:
135X5
160X4
185X3X2 sets
215X3X5 sets

DB Flys:
35'sX10X5 sets

Pushups:
10X5 sets

Box Squats:
155X3X2 sets
185X3X2 sets
205X2X4 sets

Good Mornings:
135X5X5 sets



Sheiko.... sucks...lol. This one took me 2 hrs, I was having issues with my hip flexors on the squats and really had to roll and stretch really well just to feel somewhat normal with the squats. Not sure whats going on with that, I will work on my flexibility a lot more during days off. Bench press felt good though. Looking forward to my day off tomorrow, lol. Deadlift sheiko day Wednesday.

[0verc0m3]

Looking good man. Sorry to hear about the hip pain though. How wide is your stance on squats?