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Video tags
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00:00:00
[Music]00:00:01
don't understand00:00:05
[Applause]00:00:06
welcome to my life Welcome to My Life00:00:09
yeah00:00:10
on the bright side yeah this music here00:00:13
became my only Lifeline I think I'm00:00:16
going crazy00:00:30
[Music]00:00:59
welcome to my life Welcome to My Life00:01:02
yeah00:01:04
foreign00:01:05
hey guys welcome back to the channel So00:01:07
today we're going to do an update you00:01:09
remember that little 12 year old boy00:01:12
today is Colin's first day in the big00:01:15
gym they began his weightlifting journey00:01:18
two years ago it's been two years went00:01:21
back and watched that video it's just00:01:22
got a lot of views so thank you to all00:01:24
those that that watched you're probably00:01:26
curious what happened to that kid well00:01:28
if you stayed up with our Vlogs then00:01:30
you've seen he's grown right I mean00:01:31
obviously kids grow right they start00:01:33
hitting puberty and they start growing00:01:34
well that little 12 year old Colin has00:01:36
now grown he's continued to work out now00:01:39
he's not as consistent that first Year's00:01:41
working out as he has been this passion00:01:43
his past year he's done good although he00:01:45
did break the knee right that knocked us00:01:47
out for three four months we try to do a00:01:50
little bit of stuff but obviously we00:01:52
couldn't do much so he's back though00:01:53
he's working out let's take a look at00:01:55
what the 12 year old looks like come on00:01:56
in he's now 14.00:02:00
put on some weight put on some size it00:02:03
looks a little different than that other00:02:04
video So today we're going to see what00:02:06
what does some progress look like we're00:02:07
going to do this over the next few days00:02:09
as well so this is not going to be just00:02:10
one day because he's going to do00:02:11
multiple muscle groups we're going to do00:02:13
some exercises see how he's gotten00:02:16
stronger see some of the technique we're00:02:17
going to do some different exercises as00:02:19
well all right let's go get after it all00:02:21
right he's done a little warm up now00:02:22
first working set with 25s00:02:25
big Improvement for that 25 pound bar00:02:33
foreign00:02:38
second set it's going a little bit00:02:40
heavier got the 45s on he's going a00:02:43
little heavier this set five reps00:02:45
continue to build a little more weight00:03:05
always00:03:09
[Applause]00:03:11
[Music]00:03:14
I love the chase in the heart and I set00:03:17
the pace when I'm running out so Colin00:03:19
failed at the 185 but hey that's a big00:03:21
number it's a long way from that 4500:03:23
pound bar now he's gonna drop back down00:03:25
did another set of maybe five with the00:03:27
45s and tens00:03:33
okay00:03:36
and I always give it 100 don't need a00:03:39
bank no I'm funded play the game like00:03:40
it's nothing I'm always thankful for00:03:42
something don't take for granted stay00:03:44
humble now wake up it's time to look at00:03:47
the enemy look in the mirror appears no00:03:50
friend to me it's not working now baby00:03:52
it's the chemistry all right the little00:03:54
extensions now working on those leg00:03:56
curls nice and steady slow squeezing the00:04:00
muscle as you go00:04:09
make things all it takes is some time00:04:12
and some clarity to find your identity00:04:14
it's mind over everything00:04:18
immortal00:04:22
[Applause]00:04:24
S [Music]00:04:37
[Music]00:04:42
[Applause]00:04:44
[Music]00:04:46
I see how he was adjusting he did00:04:49
straight feet they did pigeon toed and00:04:52
then dug feet getting the middle the00:04:55
exterior outside and the inside of the00:04:58
calf muscles it's a big key make sure00:05:00
you're doing all that all right now00:05:01
we're changing over to some shoulder00:05:02
exercises starting with our military00:05:04
press with dumbbells don't start heavy00:05:07
warm up that muscle do some lightweight00:05:10
good form kellen's already done just a00:05:12
light weight now he's slowly building up00:05:14
before you start doing heavier and00:05:15
heavier you do not want to injure00:05:17
yourself okay start light get better and00:05:20
then go heavier00:05:24
[Music]00:05:42
I'm So Gone no I'm never turning back I00:05:46
won't stop I'm a fight until there's00:05:48
nothing left00:05:51
cause I've been to Hell and back you00:05:53
don't wanna make me mad I stay strong00:05:55
you will never see me crack and if you00:05:58
get in my way00:06:05
[Music]00:06:07
thank you00:06:11
no no it's nope nope you got one little00:06:15
max out all right nice work on the00:06:18
shoulder presses did a nice working set00:06:20
of 25 and then with a 30 pound dumbbells00:06:22
he got one he got one going maybe one00:06:25
and a half but hey that's good that's a00:06:27
long way from those little five pounds00:06:28
that I think he was using in the first00:06:30
one slow and controlled yep breathing00:06:33
breathe out on the way up breathe out00:06:35
there you go again two years pretty00:06:38
consistent working out eating healthy00:06:40
and obviously as he starts to grow hit00:06:42
those gross Birds who puberty it helps00:06:44
out a ton stay after it stay persistent00:06:46
we're gonna keep doing a few more00:06:47
exercises00:06:48
[Music]00:06:49
I'm gonna feel00:06:52
them and when I feel like this00:07:09
and that rotator cuff and see the00:07:12
shoulder definition coming in nicely00:07:18
not very heavyweight it's got the two00:07:21
and a half's and another three pounds00:07:23
five and a half pounds00:07:26
[Music]00:07:40
again this is not meant to be a heavy00:07:43
weight see how much I can max out and do00:07:45
this is a lower weight higher rep just00:07:48
good for your health of your shoulder00:07:50
your joint the rotator cuff just kind of00:07:53
working that it'll also help with that00:07:54
shoulder definition working nicely in00:07:56
Colin right now00:07:57
[Music]00:08:09
once again it's all about the shoulder00:08:11
Health lower weight higher reps now he's00:08:14
working at a 45 again working that00:08:16
shoulder which is great for any of you00:08:18
quarterbacks baseball players anybody00:08:20
using anybody in that throwing position00:08:23
this is a great exercise again don't go00:08:25
too heavy don't don't destroy yourself00:08:27
it's not about maxing out right it's00:08:29
about health it's about longevity but00:08:31
that's gonna wrap up today's exercise00:08:32
video we're going to be doing more00:08:34
because we want to get Colin doing some00:08:35
bench press we're going to get him doing00:08:37
back exercises some bison tries but for00:08:41
today legs and shoulders is a good00:08:43
workout so we'll be back in just in a00:08:45
moment for you guys probably tomorrow00:08:47
for us all right so stay tuned back from00:08:49
working out I'm going to do some protein00:08:51
pancakes for the boys it's something I00:08:53
do pretty often I wish I could say I do00:08:55
it every single day but realistically I00:08:57
just don't either they're in a hurry or00:08:59
I'm in a hurry I'm don't have time to do00:09:01
it but also I'll do usually larger00:09:03
amounts so that we can put them in the00:09:05
refrigerator they'll keep for a few days00:09:07
that won't last probably more than a00:09:09
week without kind of turning a little00:09:11
moldy but they'll still last for a00:09:13
couple days so I'm going to show you what I do to just get them extra protein00:09:15
and they taste pretty good too maybe not00:09:17
as good as just regular pancakes but00:09:20
these are much healthier a lot more00:09:22
protein and better for you all right so00:09:24
I'm actually in our mud room00:09:26
um this is the kitchen we've been living00:09:29
out of for probably at least six weeks00:09:31
now to get old laundry00:09:35
got a little refrigerator in here mud00:09:37
room because this00:09:40
is what our kitchen looks like00:09:52
so we're in the middle of a KitchenAid00:09:53
remodel which stinks because we don't00:09:55
have access to a whole lot but I do have00:09:57
this little griddle so I'm able to do00:09:58
the protein Pancakes on it so here's00:10:01
what I'll do00:10:05
foreign00:10:09
because I'm doing it for two boys and I00:10:11
want to do a little bit of extra I did00:10:13
four eggs if I'm doing just for one I'll00:10:16
just do two eggs but since I'm doing two00:10:18
four and with that we'll do a full cup00:10:22
of the Kodiak mix serving size is half a00:10:26
cup so again because I'm doing double00:10:27
we're doing two00:10:30
[Applause]00:10:37
next mix it up00:10:42
if you or your kids like them a little00:10:44
thicker a little fluffier that actually00:10:46
makes a pretty good consistency and then00:10:49
sometimes just to help with the flavor00:10:51
I'll add a little bit of of almond milk00:10:53
and it thins it out a little bit my kids00:10:55
started liking it a little bit thinner00:10:57
and it helps the batter go a little bit00:10:58
further maybe you can get an extra one00:11:00
or two pancakes to feed these Hungry00:11:01
Boys00:11:04
foreign00:11:14
they cook really quick so I usually heat00:11:16
it up to about 300 350 get it hot and00:11:19
then dial it back to about 250. you'll00:11:21
see them start bubbling up a little bit00:11:23
once they start bubbling up that's00:11:25
usually a pretty good time to flip them00:11:26
over literally they cook quick00:11:39
there you have it so the way I did it00:11:41
one full cup of the actual pancake00:11:44
batter from Kodiak cakes and then four00:11:46
eggs making double the serving basically00:11:48
we ended up with 18 actual pancakes each00:11:51
boy would get nine pancakes if they eat00:11:53
all of them with the added protein uh00:11:56
the Kodiak cakes were 14 grams of00:11:58
protein each egg is six so that's 2600:12:01
grams of protein if they eat all of it00:12:04
if not you know they eat half of it save00:12:07
it for another snack or in the morning00:12:09
whichever but again great pre-workout or00:12:12
post-workout meal00:12:15
all right so that's how I do protein00:12:17
pancakes for me and for the boys00:12:19
all right guys we're back at it new00:12:21
morning new day today Khan's gonna do00:12:24
chest and triceps it's already started00:12:26
warming up a little bit on bench let's00:12:28
see where he's at00:12:35
[Music]00:12:37
all right so 25's on each side he only00:12:39
did a few reps because he's kind of00:12:41
building up he's going to try to max out00:12:42
the day see where he stands00:12:48
thank you [Music]00:13:00
all right so even though we're having to00:13:02
do on the Smith machine it'd be nice to00:13:03
have an actual flat bench but this gym00:13:07
does not have that so we're doing what00:13:08
we can on Smith machine got 95 pounds00:13:11
tried 105.00:13:14
couldn't quite get it he's close though00:13:15
he'll get it soon still pretty good00:13:17
coming a long way he'll continue to get00:13:19
stronger00:13:20
good job00:13:22
moving on to some dumbbell presses it's00:13:25
a great exercise for your chest the00:13:26
dumbbells give you a lot of freedom a00:13:28
lot of movement so you gotta be careful00:13:30
don't go too heavy and mess up your00:13:31
shoulder Colin's warming up a little bit00:13:33
now he's on to 30 pound dumbbells all00:13:36
right call them rip them out even when00:13:37
you feel low you can still go even when00:13:40
you feel slow you can still go even when00:13:43
there's no hope you can still go I never00:13:45
ran said enough man I still go go go go00:13:49
go go go go go go go go00:13:53
[Music]00:14:09
okay00:14:27
[Music]00:14:36
all right give it a good try so 40s were00:14:40
a little too much for him but now we00:14:42
know where he stands just shy of 40s00:14:44
almost had it like halfway up and then I00:14:46
helped him we disrupt out three so good00:14:49
job he's getting stronger00:14:51
[Music]00:15:05
again don't overdo it don't push00:15:07
yourself too much make sure you have a00:15:09
spotter young people out there don't00:15:10
hurt yourself all right next it's gonna00:15:12
do some flies and then move to some00:15:14
triceps00:15:18
[Music]00:15:28
[Music]00:15:42
a nice set of flies right there he was00:15:45
doing straight A lot of times we'll do00:15:46
upper we'll do lower it's just the angle00:15:49
get those flies again it's not about the00:15:51
heavy weight it's more about getting a00:15:53
good stretch and then getting a good00:15:55
squeeze flexing the chest don't use your00:15:57
buys or any other muscle come in with00:16:00
your chest pull your chest squeeze good00:16:02
job looking good working some triceps00:16:04
now Colin is doing some Skull Crushers00:16:06
with the easy bar which is the bar00:16:08
that's kind of got the curve and then00:16:10
he's immediately supersetting he's00:16:12
immediate rolling into a second exercise00:16:13
he's doing bent over tricep extensions00:16:17
so he did a working set lighter weight00:16:19
now he's slowly working up00:16:21
that's why they say fake it till you00:16:23
make it a and if you play that game then00:16:25
you just might make a change rearrange00:16:28
all the bad to okay take the worst start00:16:30
saying turn them through a game take the00:16:32
best thoughts and put them on display00:16:34
I'm repeating the brain till you're00:16:36
feeling on my pain never slow yourself00:16:38
down00:16:42
doing some tricep push Downs or pull00:16:45
Downs with the Rope a lot of flex on00:16:47
this one again not super heavy weight00:16:49
you want to be able to push the Rope00:16:50
down and then twist it and get a good00:16:52
Flex in the tricep Flex those tries00:16:56
[Music]00:17:11
that rips up our second day of workouts00:17:13
so we have two more muscle groups we're00:17:15
gonna hit we're gonna try to get those00:17:16
tomorrow so we're gonna do some backing00:17:18
buys again it'll be just moments for you00:17:20
guys00:17:21
oh 18 was not happy so it'll just be00:17:23
moments for you guys uh it'll be00:17:25
tomorrow for us all right guys so stay00:17:27
tuned we're gonna come back and do some00:17:28
more just like that we're back all right00:17:31
so it's day three today is the back the00:17:33
buys and then we'll do a little ABS as00:17:35
well so about to get in get after it00:17:37
let's go we're gonna start with some lap00:17:39
pull Downs he's already warmed up a00:17:40
little bit00:17:41
bumping up to 70. let's go Colin00:17:45
[Music]00:17:53
I'll never make it out yeah please tell00:17:55
me all the bad never Goods I'm a head00:17:57
full of every single doubt yeah going to00:17:59
the next set going up and wait a little00:18:00
bit gonna do 80 pounds this time gonna00:18:02
slow it down a little bit a little bit00:18:04
slower controlled make sure you're00:18:06
pulling your lats don't pull your arms00:18:07
don't pull your biceps pull your lats00:18:09
think about the muscle as you flex and00:18:12
pull off when I hear people say I cannot00:18:14
I get off to the thought of proving00:18:15
everyone wrong I won't stop to the top00:18:17
so you better back off and get lost I'ma00:18:19
stay left stay proud never running now00:18:21
never heading south I'll be spreading00:18:22
out call it with a mouth can't put me00:18:24
down I'll be getting loud00:18:26
next exercise we're doing close grip00:18:29
reverse grip pull down so it's kind of00:18:31
like a chin up again don't use your00:18:33
bicep thinking about pulling your lats00:18:34
it's a good one to superset or to do00:18:37
immediately after those wide grip pull00:18:38
Downs on the lats really feel them in00:18:40
the back so it'd be raining now I can00:18:42
make it sound00:18:44
can't stop me now00:18:52
[Music]00:19:08
[Music]00:19:14
on these back rows try to keep your back00:19:16
pretty straight again think about00:19:17
pulling with your back not your arms00:19:19
focus on the muscle group that you're00:19:21
working slow control get a good Flex00:19:29
next up hitting some of those dead lifts00:19:31
try to get your shins close to the bar00:19:32
shoulder width apart be careful don't00:19:34
hurt your back don't go too heavy00:19:36
Colin's already warmed up a little bit00:19:37
forward your back and your hamstrings00:19:40
right kind of standing up don't strain00:19:42
your back don't arch your back00:19:45
foreign00:20:04
big dog over here wants to go heavy so00:20:07
we'll see he's doing00:20:08
45s and 25s 185.00:20:22
time for biceps so Colin's starting with00:20:25
we just call these the Tebow because it00:20:26
looks like Tim Tebow's kind of kneeling00:20:28
down so it's a good isolated bicep curl00:20:31
just doing it on the cable pulls again00:20:33
don't need a whole lot of weight because00:20:34
you're doing single arms bracing your00:20:36
elbow against your knee isolating that00:20:38
bicep and pull00:20:43
foreign00:20:54
's doing some cross body bicep curls00:20:57
coming across the body to the opposite00:20:59
chest00:21:07
he's super setting which means he's00:21:08
going right into another exercise and00:21:10
then he'll take a little break so he's00:21:12
super setting it with the easy bar which00:21:14
is the zigzag bar curl bar00:21:16
just doing curls again get a good Flex00:21:23
foreign00:21:26
[Music]00:21:45
that core baby getting that ab work in00:21:49
so Colin's doing some flutter kicks00:21:53
it's a popular one amongst military00:21:57
those legs out point the toes00:22:01
working that core Colin's got his hands00:22:04
under his rear end I like the same thing00:22:06
it just kind of allows you to move a00:22:08
little more free doesn't hurt rub and00:22:11
you're still working the core just makes00:22:12
it more comfortable00:22:18
he's doing some twists now raising those00:22:21
legs twisting hitting the side ABS those00:22:24
obliques00:22:27
this one's hard Burns00:22:39
next ab exercise I can't say that next00:22:42
ab exercise is Jack knives00:22:45
getting a little bit of weight weighted00:22:47
ball00:22:48
coming up jackknifing and then after he00:22:52
does how many are you doing this so00:22:54
doing 10 and then do the push-ups yep00:22:57
you're lifting up off the ground that00:22:59
doesn't look very hard but I'm telling00:23:00
you that is working the core you'll feel00:23:03
it didn't say anything negative because00:23:05
I just want to hear it out your mouth00:23:06
yeah give me fuel it's a tool that I use00:23:09
to go ahead and run myself yeah I take00:23:11
shots I take loss I make shots I miss00:23:13
Lots00:23:14
you swing lots and pop off a big shot I00:23:18
ain't done chasing got Big Dreams bigger00:23:20
things impatient who's at the top think00:23:21
they need replacement who's at the top00:23:23
think I'm gonna erase to face it I don't00:23:25
give up quick I don't give up I won't00:23:27
give up this cause I know that I want it00:23:29
know that I'm on it I'll make it I00:23:30
promise00:23:41
columnist is doing some variations of00:23:43
those leg lifts of some crunches00:23:45
continuing to work the ABS and core now00:23:47
he's finishing with a two minute plank00:23:50
just hold it for two minutes solid try00:23:52
to keep your back flat try not to raise00:23:55
your butt try not to lower it and do a00:23:57
saggy back keep it solid keep it still00:24:00
try to relax breathe work that core baby00:24:04
all right guys that concludes the update00:24:08
of Colin his two-year workout Journey00:24:11
again we didn't get a whole lot done the00:24:13
first year it was kind of sporadic here00:24:15
and there second gear did good we did00:24:18
have a few months of just not being able00:24:20
to do much because of the leg injury00:24:21
because the knee injury but he still did00:24:23
a few things but he's been getting after00:24:25
it here lately he's been trying to eat00:24:26
healthy trying to get that protein00:24:28
working out hard again it's more about00:24:30
that technique building a good strong00:24:31
Foundation a good base to build on but00:24:34
this isn't the end of the story right00:24:35
this is the two-year update he will00:24:37
continue to work out he'll continue to00:24:38
get his protein continue to grow and00:24:41
we'll continue to Vlog it and we'll give00:24:42
you more updates so guys thanks for00:24:44
joining in on the journey I hope this00:24:45
has inspired you young people out there00:24:47
I hope this has educated you to get00:24:49
after it to get better to live to get00:24:51
stronger take care of yourself be00:24:53
healthy reach those goals be sure to00:24:55
like subscribe we'll catch in the next00:24:57
video [Music]00:25:02
welcome to my life Welcome to my life00:25:05
here [Music]Description:
Episode 188 One of our most watched videos is Collin starting his weight lifting journey at age 12. It's been 2 years and we are doing an update to that video. Collin is now 14 and is more dedicated than ever to getting bigger and stronger. Fun looking back at how much he has grown and changed over that last 2 years. We will continue to document his journey and update you all in the future! Thanks for watching! We invite you to come along and be a part of our journey of life! To be a part of the "extended" Murph Squad Family hit the subscribe button and turn on the notifications! Check out our Premium Athletic Brand - Grit Army (best athletic socks ever): https://gritarmy.com/ We appreciate your support of our Youtube Channel so here's a 10% discount code! At the checkout, enter the coupon code: murphsquad Want to know more about the Grit Army brand (what it is and why we started it)? Watch the video here: https://www.youtube.com/watch?v=o2OGGtwSN8U&t=12s Follow our individual accounts on Social Media: Instagram: Micah - https://www.facebook.com/unsupportedbrowser Lois Ann - https://www.facebook.com/unsupportedbrowser Micah Jr (Parent monitored) -https://www.facebook.com/unsupportedbrowser Grit Army - https://www.facebook.com/unsupportedbrowser Facebook: Micah - https://www.facebook.com/unsupportedbrowser Lois Ann - https://www.facebook.com/unsupportedbrowser Grit Army - https://www.facebook.com/unsupportedbrowser Attention Teenagers, Parents of Teens, and Young Adults: Micah started a podcast for teenagers and young adults due to the virus limited his contact with his youth group. If you are interested in it, it can be found on Spotify or by clicking on the link below: Truth For Youth Podcast Links: iTunes https://podcasts.apple.com/us/podcast/truth-for-youth-with-micah-murphree/id1504729000 Spotify https://open.spotify.com/show/0HZ9TYvfBkMwSoy9k9WEU4 Watch on YouTube: https://www.youtube.com/channel/UC5FShL4iZqwVQDBLxPy0MVg/ Music Credit: Murph Squad Intro Song - Justin Stone "Brightside" Justin Stone YouTube: @JustinStoneMusic Justin Stone Spotify: play.spotify.com/artist/5Vu87j6vCvfwc7FNVGnBwk
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