DGC -Deadbolt's Growth Cycle!!! [Forum Archive]

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DGC -Deadbolt's Growth Cycle!!!

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Posted by: DeadBolt

OOOOHHHHHH YYYYEEEEEEAAAAAA!! The Minister of Pain is back Ya'll!!!

Get ready for some ass whoopin, heart racing, hand shredding, knuckle bleeding, I can't sit ont he toilet bowl because I maxed out on my squats and dealifts this week workouts!!

Thats right Ive finally gotten around to the journal section here! I have been hitting the gym regularly but nothing worth posting and no strict routine just hitting each muscle group and doing what i have to do. Now that I have gone back to school and work is no longer rotating I have a set schedual I have decided to get back in here!

I'll be adding straight MASS!!! Dont really care about my waist line to be honest with ya! I have been dieting and maintaining for so long I'm sick of it and I want to get back to where I use to be...Mr. My shoulders touch my ears and I have no neck, Mr. I have to put my belt on before I put my pants on, Mr. ahh well you get the point. This was my first week of the new routine and I enjoyed it!

I'll be posting this weeks workouts as well as my new routine i came up with for everyone later on tonight! See ya soon!

Posted by: CowPimp

Hey there, welcome back. I just posted my journal entry a few days ago. Looks like return of the old school IM journal keepers this week. Good luck guy; go beef or go home!

Posted by: Triple Threat

DB. Good to have you back.

Got some new smilies since you've been here.

Posted by: DeadBolt

Yea Pimp good to see ya bro! Glad to be back!

TT I've noticed can't wait to use em!

Posted by: Archangel

Bolt, My Friend, glad your back as well!!!

Posted by: Burner02

...hhmm...look what the cat dagged in...

Wassup, DB!

Posted by: DeadBolt

Mike and Mike man I miss youg usy haha!!

Glad to be back! I just ot home from work...a miserable overnight as always so its off to work outside. I'll fill everyone in a lil later on what I have been up to and what not. I dont know if I have any recent pictures but I'll search around and see.

Posted by: katt

Hey farmville buddy... glad you could make it back

Posted by: DeadBolt

Quote:

Originally Posted by katt

Hey farmville buddy... glad you could make it back

Well howdy lil lady!

Its good to be back and hear from ya'll...can't wait to catch up in your journals.

Posted by: DeadBolt

Alright well this is my september workout....finished 1 of 3 weeks so far.

Legs/Tri's:
Sumo Squats
185*8
2*225*6

Leg Press
270*10
360*8
2*450*7

Single HS Extension
60*8
2*75*6

SLDL
3*185*6

Lying Leg curl
90*10
110*8
120*6

Donkey Raise
3*70*15

Dips
3*BW*8

Pushdowns
140*10
160*8
180*5

DB Skull Crusher
25s*10
2*30s*6

Posted by: DeadBolt

Chest/Bi's/Traps:
Inc BB Press
155*6
2*185*6

Flat DB Press
60s*8
2*65s*6

UH Cable X Over
20s*8
2*25s*6

Inc DB Fly
35s*8
2*45s*6

Pec Deck
135*8
2*150*6

DB Curl
35s*7
2*40s*5

BB Preacher Curl
60*5
50*8
50*7

Concentration Curl
25s*10
30s*8
30s*7

DB Shrug
3*75s*15

Posted by: DeadBolt

Back/Delts:
DB Milt Press
45s*10
55s*8
60s*7
60s*5

Upright Row
60*8
2*80*6

Cheat Lateral
35s*10
2*40s*6

Facepull
3*160*10

Deadlift
135/185/225*3
275*1
315*1
3*255*2

BB Row
155*8
2*165*6

CG Cable Row
170*8
2*180*6

WG Pulldown
3*140*8

WG HS Row
3*150*8

The only thing I wont be doing is maxing out on deads next week...I just wanted to see where I stood from conventional deads since I haven't done them in almost a year. I normall do rack deads.

My goal is to gain mass but also build my hamstrings and delts/traps to catch up to the rest of my body. My hamstrings are really weak and need to get strong so my deadlifts can go up smoother.

Other then that this is this months routine!

Posted by: Archangel

Bolt, Great lookin workouts, hows the shoulder???

Posted by: DeadBolt

Thanks buddy...its holding up but it still lets me know its not 100% every few days! I haven't done alot of these movements in years like dips and upright rows so I have decieded to try and add some of the old movements in and see if I can strengthen the shoulder up a bit.

Posted by: Burner02

Look like you're still pretty strong, brotha!

Posted by: DeadBolt

Naaa I dont think I am...

Posted by: Burner02

Quote:

Originally Posted by DeadBolt

Naaa I dont think I am...

ok...you're not.

Was'sup, DB! How's things in 'Joisey?

Posted by: DeadBolt

Quote:

Originally Posted by Burner02

ok...you're not.

Was'sup, DB! How's things in 'Joisey?

Ehs ame ol shit man...wishing I could get out of this shit hole but I'm stuck here!

Hows the desert bro?

Posted by: Burner02

Quote:

Originally Posted by DeadBolt

Ehs ame ol shit man...wishing I could get out of this shit hole but I'm stuck here!

Hows the desert bro?

It is what it is.
You should come over and find out. pay off that truck, any debts you have built up and stash away some $$.
Forgive my memory...do you still have the GF or are you single? If you're single...effin A...get over here and change your stars, bud. Life is good when you are out of the hole and on top of things...everyday is a beautiful day...

Seriously....if you want out of that place...get out. This is a jump off way for a lot of people. Spend a year...2-3 if you're single amass some wealth and pick where and what you want to do. You want t ogo back to school? Save up what a degree whill cost you...school, housing, spending...stash it...go back and get that degree. You want toys? Save up for those and buy n cash.
I actually like the college idea...will have to thinkify about that one myself...
i hated that RUT I was in. Wake up in debt, go to work in debt...go home in debt and repeat. barely tapping away at the debt, watching my life go by. Im almost friggin' 39. I decided to do something about it. You are way younger.
If you have the GF and want to make a go of it together....there are places where both of you can work and make good money.
Something to think about.
Do you want to say: Same shit...different year? You can change your life inside a year here. Think about it.

Posted by: DeadBolt

Quote:

Originally Posted by Burner02

Had you told me about this last year I probably would have no joke but in the last year I have "settled down" and started to get established. Im going back to school as we speak to get my exercise science degree and thats about it! I have a few years and now that i have started I'm not stopping again LOL.

Posted by: DeadBolt

Today was a good workout...Legs/Tri's

Sumo Squat
3*225*6

Leg Press
3*470*8

Single Leg HS Ext
3*75*6

BB SLDL
3*185*8

Lying Leg Curl
3*110*8

Donkey Raise
80*12
2*90*12

Dips
3*BW*12

Pushdowns
3*160*8

DB Skull Crusher
3*30s*6

Like I said nothing special just going heavy and keeping it simple...once my ankle is good enough I'll start my mile run again before my workouts.

Posted by: Archangel

Good lookin workout DB, Wishin ya nothin but the BEST my Friend!!!

Posted by: Burner02

nice, full workout. How are the legs treating you today?

No worries on coming over here. Its not for everybody.

Posted by: Burner02

hmm...I think you may have inspired me...I've always regretted not finishing my bachelors. I may save up enough to live off...as well as I'm able to use unemployment after this....and go back to school.
maybe business management w/ a journalism minor? That may be good...

Posted by: DeadBolt

Legs are feeling it but I'm beat up from all this chainsawing!

I cut down an 80 foot oak and had to cut 2" rounds out of the entire thing! OOOOOOFFFFAAAA!!

I borrowed a buddied 32" chainsaw...yea its a fuckin man eater! Took me 5 hours this afternoon but i got it all down now my back is shot and I've lost the hearing out of my left ear. Man I pray it comes back!

Now i'll wash up and hit the gym! I know I'm sick!

Posted by: DeadBolt

Well yesterdays workout sucked...first bad workout in a long time. I was dead tired from cuttin that damn tree thrn 5 min before I left everyone decided to piss me off and I was just off my game. I wanted to go heavy but my body was saying no and my mind was fighting the both of us!

Ill post it later bc its my first day back in school and I'm waiting for class to start. Not sure if I can workout between my two classes today ill try to fit it in between shifts this week but from now on I'll get up early and get it done.

So far so good found where I needed to go lol but I feel out of it been 5 years since I've been in school I have to adjust lol.

UPDATE: still can't hear out of my left ear if its not back soon I will go to the doctor and from what I read if it doesn't come back its gone forever. I hope I'm not 90% deaf in my left ear forever!

Posted by: Archangel

No, it didn't suck, you basically did 2 workouts back to back, and did not let your body recover, thats more than ALOT of people do in a week!!!

Posted by: Burner02

Quote:

Originally Posted by DeadBolt

Well yesterdays workout sucked...first bad workout in a long time. I was dead tired from cuttin that damn tree thrn 5 min before I left everyone decided to piss me off and I was just off my game. I wanted to go heavy but my body was saying no and my mind was fighting the both of us!

Ill post it later bc its my first day back in school and I'm waiting for class to start. Not sure if I can workout between my two classes today ill try to fit it in between shifts this week but from now on I'll get up early and get it done.

So far so good found where I needed to go lol but I feel out of it been 5 years since I've been in school I have to adjust lol.

UPDATE: still can't hear out of my left ear if its not back soon I will go to the doctor and from what I read if it doesn't come back its gone forever. I hope I'm not 90% deaf in my left ear forever!

ya think? ya silly bastage!
You didn't wear hearing protection? Ahh...youth....
Good luck getting back into the swring of things w/ school, DB!

Posted by: DeadBolt

Archie thanks bud didn't see it that way!

Burns yea i had an asshole moment but most of the hearing is back! school is rough but now next month i have to take 70 hours work of CEu's to keep my EMS certification so I'm jammed good!

Had a decent workout today!

Delts/Back
DB Milt Press
55s*10
2*60s*7

Upright Row
3*80*6

Cheat Lateral
3*40s*6

Rope Face Pull
3*160*10

Deadlift
135/185/225*2
3*275*2

BB Row
3*165*8

CG Cable Row
3*180*8

WG Pulldown
140*8
2*160*8

WG HS Row
150*8
2*165*7

All in all a decent workout 8 was the magic number. Gotta go heavier on some things next go around and some I stay light for form sake.

Posted by: DeadBolt

Heya guys sorry last week was crazy! Worked a ton stelp nearly close to nothing and was just crazy. after my workout I had class saturday then went up to the inlaws house to see my girl who I hadn't seen all week we were both so busy. Had dinner there then went hunting sunday morning...missed a turkey no deer. Hopefully next week my girl will shoot one!

Today is a late workout after school with the ladies!

Posted by: Burner02

hola , dude!
Guess that answers the question of you are still dating somene!
um...what ladies? Hot 'Jersey ladies? Pics may be required.

Posted by: DeadBolt

Decent workout today...

Legs/Tri's:
Sumo Squat
3*225*9

Leg Press
3*500*9

Single Leg HS Ext
3*75*9

BB SLDL
205*8
2*225*5

Lying Leg Curl
3*110*8

Donkey Raise
3*90*15

Dips
3*BW*15

Pushdowns
3*160*8

DB Skull Crusher
3*30s*8

All in all a pretty good workout time to add a lil weight here and there.

Posted by: DeadBolt

Quote:

Originally Posted by Burner02

hola , dude!
Guess that answers the question of you are still dating somene!
um...what ladies? Hot 'Jersey ladies? Pics may be required.

i dig through my computer and get some for ya LOL...she is just the girl next door that played varsity volleyball for 10 years lol.

Posted by: DeadBolt

Had a god workout today...had a good day in general LOL.

Chest/Bi;s:
Inc Press
185*6
2*185*5

Flat DB Press
3*65s*8

UH Cable X Over
3*50s*10

Inc DB Fly
3*50s*10

Pec Deck
150*10
150*8
150*7

DB Curl
3*40s*8

BB Preacher Curl
3*60*9

Concentration Curl
3*30s*6

DB Shrugs
3*115s*15

All in all a good day

Posted by: Seanp156

Good to see you back DB, workouts look good, if a lot of volume.

Posted by: DeadBolt

thanks bro...just changing things up for a while...ill hit this for the next 3 months then rest up and back down for a bit maybe try a different routine or go back to prrs or hit. who knows lol.

Posted by: Triple Threat

Is that you in the avi? What happened to Mr Party Guy?

Posted by: DeadBolt

Yea thats me capt! It was brought to my attention those days are over so I changed it LOL. I dont haver a picture of a workaholic or I'd put that up there for these days LOL.

Posted by: DeadBolt

Today was a fucking shitastic day I honestly can stay I wish i would stayed in bed and not gone to the gym. I was so out of focus and so not into it and everything was bothering me...I'm sure everyone gets them days.

Today was the first time in years I have gotten up real early to go to the gym and I'm no morning person! I'll give this schedual a few more goes but if it dont work I'll have to work something else out.

Shitty workout of Delts/Back:

DB Milt Press
3*55s*10
~~I had trouble getting these up to my shoulders and normally its cake...I normally use 65s this was a bad start for me.

Upright Row
3*80*8

Cheat Lateral
3*40s*8

Face Pulls
3*160*10

Deadlift
3*275*2
~~warming up I had every intension of hitting 315 today and everything was light but out of no where I just lost it and forgot my friggin name and had no desire to work...it was strange!

BB Row
3*165*8

CG Cable Row
3*180*10

WG Pulldown
3*160*8

WG HS Row

165*8
2*150*10

Oh and my hands are RAW! It hurt just to hold my water bottle dont know why they are hurting so bad today...not like I pushed my workout or anything. Oh well next few days are school and work back to back!

Posted by: Triple Threat

Quote:

Originally Posted by DeadBolt

Today was a fucking shitastic day I honestly can stay I wish i would stayed in bed and not gone to the gym. I was so out of focus and so not into it and everything was bothering me...I'm sure everyone gets them days.

Today was the first time in years I have gotten up real early to go to the gym and I'm no morning person! I'll give this schedual a few more goes but if it dont work I'll have to work something else out.

Give it a few weeks before giving up on the early AM workouts. It took me several weeks to change from an evening person to an early morning one.

If it were me, I'd do the back stuff before the shoulders unless you are trying to prioritize the delts. It might help when doing heavy DLs.

Posted by: DeadBolt

The bad part is I train monday tuesday and wensday. Monday and tuesday i train afternoon/evening then wensday i train early morning so its not like a constant thing just that one annoying day LOL. Hopefully my body will just say the hell with it and cooperate!

As for delts yes I am prioratizing them...they need some major help lol.

Posted by: Archangel

Like the new Avi, and agree with TT 100%, solid workouts Bolt, keep your chin up my Friend!!!

Posted by: ginadiva

"shitastic" day....interesting word

how about believing in yourself more, and being a little more positive - tomorrow is a new day. You got this!....stay strong.

Posted by: Burner02

Quote:

Originally Posted by DeadBolt

i dig through my computer and get some for ya LOL...she is just the girl next door that played varsity volleyball for 10 years lol.

I like that kind...she have a sister?

Posted by: Burner02

Maybe yuor body isnt used to the new first thing in the AM stimulus?

Posted by: DeadBolt

Quote:

Originally Posted by Archangel

Like the new Avi, and agree with TT 100%, solid workouts Bolt, keep your chin up my Friend!!!

Thanks buddy I appreciate the kind words!

Quote:

Originally Posted by ginadiva

"shitastic" day....interesting word

how about believing in yourself more, and being a little more positive - tomorrow is a new day. You got this!....stay strong.

Thats my own special word LOL. Thanks sometimes stress gets ya and I hate nope lemme rephrase HATE bad workouts they piss me off b/c i know i can do so much better. But take the good with the bad right?

Quote:

Originally Posted by Burner02

I like that kind...she have a sister?

Yea she is a 16 year old whore I'll mail her out to ya LOL.

Quote:

Originally Posted by Burner02

Maybe yuor body isnt used to the new first thing in the AM stimulus?

Oh hell no its not LOL...I was dragging ass so bad it wasn't even funny! I'll get the hang of it though maybe a small coffee before will do the trick who knows!

Posted by: DeadBolt

Well my first rest day didn't turn out to be so restfull...went to work and ran on all night! Busy real busy! To top it off an auto injector epi-pen shot off in my hand and stuck in the bone of my thumb.

For those of you who dont know what epi aka epinephrine is its pure friggin adrenalin! Its what brings dead people back to life and i had a full dose of it last night. I was flying sky hi for about 20 minutes feeling like god but then it crashed and the pain started!

I was sick as a dog and wanted to cut my hand off...I lsot all blood flow to the hand...its a vasocontrictor...and after 3 hours it didn't come back so I ran to one of the ER doctors and he said to heat my hand to almost cooking temperature and I got the blood flow back but it fuckin hurt!

Now the whole hand is numb but the pain aint that bad. I'm gearing up for work now LOL.

So tip of the day when an irate mother with a needle full of ass kickin adrenalin runs in the room dont say let me see that needle ma'am!

Posted by: Burner02

Quote:

Originally Posted by DeadBolt

Yea she is a 16 year old whore I'll mail her out to ya LOL.

hmm...she'd do well here....and for just a nominal 'management fee'.....
that didn't come out loud, did it????

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

Maybe yuor body isnt used to the new first thing in the AM stimulus?

You talking about a workout or something else?

Posted by: DeadBolt

Quote:

Originally Posted by Triple Threat

You talking about a workout or something else?

LMAO!

Posted by: DeadBolt

Well another shitty day LOL left work and my truck was runing like shit stopped byt he dealer and $300 and 4 hours later I had some new selanoid valve replaced and he said if I didn't catch it soon it woulda turned into thousands b/c other stuff woulda went bad! man I hope tomorrow turns out to be a better day for me LOL.

Posted by: ginadiva

we need a more POSITIVE attitude around here

....how about this quote:

"I am who I am, and who I am is alot!"

Posted by: Built

That's right, DeadBolt - turn that frown upside down LMAO!

Gina, you're quite the Pollyanna!

Posted by: DeadBolt

Quote:

Originally Posted by Built

That's right, DeadBolt - turn that frown upside down LMAO!

Gina, you're quite the Pollyanna!

Quote:

Originally Posted by ginadiva

"I am who I am, and who I am is alot!"

You calling me fat?

Well finally got feeling in my right hand since the needle stick...been numb for 2 days. I'm off from work for 4 days and heading up to my farm this afternoon to hunt the weekend away! Ahh can't wait another end to a long week!

Posted by: Burner02

Quote:

Originally Posted by DeadBolt

Well another shitty day LOL left work and my truck was runing like shit stopped byt he dealer and $300 and 4 hours later I had some new selanoid valve replaced and he said if I didn't catch it soon it woulda turned into thousands b/c other stuff woulda went bad! man I hope tomorrow turns out to be a better day for me LOL.

isnt that truck still under warranty?

Posted by: Burner02

Quote:

Originally Posted by ginadiva

we need a more POSITIVE attitude around here

....how about this quote:

"I am who I am, and who I am is alot!"

Is that kind of..popeye-ish?

yuk-uk-uk-uk-uk-WOAH!

Posted by: DeadBolt

Quote:

Originally Posted by Burner02

isnt that truck still under warranty?

na 3 years or 36k miles im just over 3 years and i have over 60k in miles hah

Posted by: DeadBolt

Heres a few pics from a party i went to saturday...donht mind the red face I was a few drinks in but i had to brag about my new little cousin he is the cutest thing in the world! He also has the most amzing eyes I have ever seen!!!

Posted by: DeadBolt

Had a phenominal workout today! Man i needed that LOL. Ate a good meal last night got a tone of sleep and it really showed today I hit my legs pretty hard and they responded well Im glad!

Legs/Tri's:
Sumo Squats
255*6
3*275*2
~~I just wanted to get the feel of heavier weight on my back so I just went heavier then normal got about 80% of my full ROM but I also got a negative to failure on each set oto accomidate.

Leg Press
500*10
550*8
600*6 PR!!
~~I know its a pansy PR but my legs suck ass!

Single Leg Ext
3*90*6 PR!

BB SLDL
225*4
2*225*3

Lying Leg Curl
3*110*10

Donkey Raises
3*90*12

Dips
3*BW*15

Pushdowns
3*160*10

DB Skull Crusher
3*30s*8

I started to run again before my workout...ankle is finally well enough to run so I started with a half mile run as a warm up and gradually I'l get back to my mile depending on time restraints.

All in all a great closing to this workout for the next 4 weeks!

Posted by: DeadBolt

Another good workout...

Chest/Bi's/Tri's:
Inc BB Press
3*185*6

Flat DB Press
3*65s*8

UH Cable X Over
3*50s*12

Inc DB Fly
55s*8
2*55s*6

Pec Deck
3*135*12

DB Curl
3*40s*8

BB Preacher Curl
3*60*6

Concentration Curl
3*25s*12

DB Shrug
4*115s*15

Spent!!

Posted by: DeadBolt

Official weight this morning was 182. Thats +7lbs since Ive started eating more in about 5-6 weeks. So far so good got till New Years to hit 200lbs gonna really have to work hard!

Posted by: DeadBolt

Last workout of this cycle. Man this one was rough...my hands are so fuckin raw its not even funny! I wish I knew why my hands urt so bad when I do back!

Delts/Back:

Smith Milt Press
155*8
175*4
175*3
~~I was suppose to do DB's today but I honestly can't shoulder them I dont knwo why. It kill sme I can't use DB's anymore.

Upright Row
80*8
2*90*6

Cheat Lateral
3*40s*8

Face Pull
3*170*10

Deadlift
135*2
205*1
275*1
295*1
315*1 drop 225*8

UH BB Row
3*165*8

CG Cable Row
3*180*10

WG Pulldown
3*160*10

WG HS Row
3*165*10

Spent!!

Posted by: Triple Threat

Quote:

Originally Posted by DeadBolt

my hands are so fuckin raw its not even funny!

Lay off the Viagara.

Posted by: DeadBolt

Quote:

Originally Posted by Triple Threat

Lay off the Viagara.

Thats what I have you for

Posted by: DeadBolt

Heres some pics from this past summer my buddy and I went bowfishing...tried to shoot some carp with our recurves. Didn't shoot anything but had alot of laughs!

Posted by: DeadBolt

Since my last journal I started my own taxidermy/european mount company...here are two skulls I just finished!

Posted by: DeadBolt

Posted by: DeadBolt

Heres the start of a new 4 week cycle...I like the other leg/tri workout better...these I will have to go light b/c this workout is hell on my shoulder! I may have to change it we'll see.

Legs/Tri's:
Squats
185*8
2*225*8
245*6 +1 negative

Single Leg Press
155*10
195*10
2*215*8

HS Extensions
135*10
150*8
165*7

DB SLDL
55s*10
65s*10
75s*8
85s*8

Sitting Leg Curl
3*120*10

Calf Ext
215*15
2*295*10

BB Skull Crusher
60*10
2*70*8
70*6

HS Tri Extension
90*10
3*100*10

Posted by: katt

looks great....

Did I tell you about the time I was stuck in London???... .

Posted by: Burner02

Quote:

Originally Posted by DeadBolt

Official weight this morning was 182. Thats +7lbs since Ive started eating more in about 5-6 weeks. So far so good got till New Years to hit 200lbs gonna really have to work hard!

That's funny...I want to be 200lbs by New Years myself!

Posted by: Burner02

Quote:

Originally Posted by DeadBolt

BB Skull Crusher
60*10
2*70*8
70*6

HS Tri Extension
90*10
3*100*10

hey buddy!
You still have 'gas' after that leg workout to do this?

Posted by: DeadBolt

Quote:

Originally Posted by katt

looks great....

Did I tell you about the time I was stuck in London???... .

What ever happened with that?

Posted by: DeadBolt

Quote:

Originally Posted by Burner02

That's funny...I want to be 200lbs by New Years myself!

Thats my goal...this month I dont think I'll gain to much...U have been so busy I just dont have the time to eat the calories need to gain.

Posted by: DeadBolt

Quote:

Originally Posted by Burner02

hey buddy!
You still have 'gas' after that leg workout to do this?

It wasn't my best effort with tri's but I got it done...I could have done better if I was fresh.

Posted by: DeadBolt

Well last workout killed my hams and tri's...quads aren't to sore really but my hams and tri's were feeling it today. TTri's held back my chest workout thats for sure.

Chest/Bi's/Traps:
Flat BB Press
165*4
2*185*6
185*3

Inc DB Press
60s*10
70s*6
2*70s*5

Cable X Over
60s*12
2*70s*10

Flat DB Fly
40s*10
45s*10
50s*5

DB Pullover
70*10
80*6

Olyp BB Curl
95*8
2*105*5 PR!!

DB Preacher Curl
3*30s*8

DB Hammer Curl
30s*12
2*40s*8

Reverse BB Shrug
225*15
275*8
275*8 drop 185*20

Done...good workout I enjoy this one but tri's held back alot of my chest...first few sets were fine but finally the tri's would give out thats why the drastic drop in reps in the last sets of things.

Posted by: DeadBolt

Another good workout...this is a long and extensive workout that really kicked my ass!

Shoulders/Back:
BB Milt Press
135*12
2*165*8
165*7

DB Front Raise
30s*12
2*35s*10

Single Arm HS Side Lateral
3*105*12

DB Seated Lateral
20s*12
25s*12
30s*10

Reverse Lateral
3*45s*10

Rack Deadlift
135*185*4
225*1
275*1
345*1
385*1
405*miss

DB Row
75s*12
2*85s*12

UH Pulldown
3*160*10

HS High Row
230*12
2*270*8

Stiff Arm Pulldown
110*12
130*8
*spent couldn't do another set LOL

Posted by: Archangel

Love the skulls, and Excellent workouts my Friend, keep it up Bolt!!!

Posted by: DeadBolt

Todays workout was sos...chest sucked I just wasn't int he mood plus lack of sleep took me a while to get rolling but bu's and traps went well!

Chest/Bi's/Traps:
Flat BB PRess
3*185*5

Inc DB Press
3*70s*5

Cable X Over
70s*12
80s*6
60s*13

Flat DB Fly
3*45s*12

DB Pullover
70*12
2*75*10

Olyp BB Curl
95*8
2*105*6

Single DB Preacher Curl
3*30s*10

Hammer Curl
3*40s*10

Reverse BB Shrug
185*12 wu
222*15
255*12
275*8

Posted by: Archangel

Jeesh, for being tired, that was an excellent w/o my Friend!!!

Posted by: DeadBolt

thanks mike...i just got home from work so its off to eat shower and hit the gym for legs/tri's!

Posted by: DeadBolt

Today was both good and bad...I was tired of my same routine (work, sleep, school work, school, try to squeeze a workout it) so I said fuck it let me get the gym done before I sleep. well I had some coffee and didn't eat...wasn't hungry.

Halfways through the workout after some heavy squats I just shut down started to shake and got dizzy...decided to finish quads and post pone hamstrings. I just dont feel right and I'm not sure if its the creatine I started 4 days ago, the lack of sleep/food or the coffee that messed me up. Either way i had a phenominal workout up to that point and didn't want to get stupid...see as I age I do get a little smarter!

Tri's/Quads:
BB Skull Crusher
70*8
2*80*6
80*5

HS Tri Ext
100*12
3*110*10

Squats
135/185*4
245*6
275*4 + 1 negative
275*4 + 1 negative

Single Leg Press
215*10
235*10
255*8

HS Extension
150*10
165*8
180*7 PR!

Done! Now I'm gonna go barf!

Posted by: Archangel

Wise to stop my Friend!!! SOLID workout imo!!! Keep it up, hope ALL is well Bolt!!!

Posted by: DeadBolt

Sorry for the delay forgot to post my last workout then took a week off from the gym...body was getting run down and it worked out good b/c i had such a busy week i woulda never been able to make it in.

Heres was my last workout before my break...

Back/Delts:
BB Milt Press
3*185*4

DB Front Raise
3*35s*12

HS Side Lateral
3*120*10

DB Seated Side Lateral
25s*12
2*30s*10

Reverse RD Lateral
45s*15
2*55s*8

Rack Deadlift
3*365*2

DB Row
3*85s*12

UH Pulldown
3*160*10

HS High Row
3*270*12

Stiff Arm Pulldown
2*120*12

Posted by: DeadBolt

Today was the first workout after a week off...had an awsome workout!!! Glad I took that week off...

Chest/Bi's/Traps

Flat BB Press
3*185*6

Inc DB Press
3*70s*6

Cable X Over
70s*12
2*80s*8

Flat DB Fly
3*45s*12

DB Pullover
3*75*12

Oly BB Curl
95*10
105*8
115*4 PR!!

DB Preacher Curl
30s*10
2*35s*8

Hammer Curl
3*40s*10

Reverse BB Shrug
225*15
3*275*12

Again had a great workout...very pleased!

Posted by: Burner02

hey amigo!
Looks like you are keeping busy!

Posted by: DeadBolt

Yea man I'm non stop! working fulltime, school full time, taking a ton of CEUs for my cert, and trying to get my buisness up and running with a webpage is killing me! I just dont have time for anything these days!

Posted by: Burner02

I"m feeling a little lazy after reading that....I should be doing something...more....

Posted by: DeadBolt

sorry been mia guys...took a week rest because i was feeling run down then last week i was just so damn busy i didnt have time to post. here is my workout from today...

Legs/Tri's:
Sumo Squats
245*6
3*275*6

Leg Press
450*12
540*10
590*6

Single Leg Extension
3*75*10

BB SLDL
3*205*6

Lying Leg Curl
3*110*10

Donkey Raise
3*90*20

Dips
3*BW*15

Pushdowns
120*12
140*12
160*10

DB Skull Crushers
3*30s*8

10 sets of abs

Spent! The squats alone were ruff and the leg presses I really pushed myself...everything else was just done in a trance LOL

Posted by: Burner02

Your Mil press...are those seated? Nice #'s!
Wish this gym had a couple more pieces of equipment....would be....nice.....

Posted by: Triple Threat

I've heard of sumo DLs, but what are sumo squats?

Posted by: DeadBolt

mike yea them are seated...

TTT same as the deadlifts just in a squat...real wide legged and get deep.

not sure if its a legit movement but I do them for work to mimic the movement i do to lift my stretchers. if it aint a common movememnt hellit should be...they kick your ass. really hits the hip flexors and hams good...quads get hit good but they do me good and i enjoy them.

probably b/c they take the back out of it alot more and my poor foot alignment doesnt affect my squating.

Posted by: DeadBolt

YouTube - Complex Sumo Squat

just with weight and not as fast lol

Posted by: DeadBolt

had a good workout today...

Chest/Bi's/Traps:

Inc BB Press
3*185*8

Flat DB Press
3*65s*8

UH Cable X Over
3*50s*12

Inc DB Fly
45s*12
2*50s*8

Pec Deck
3*120*12

DB Curl
3*40s*8

BB Preacher Curl
3*60*6

Concentration Curl
3*25s*12

DB Shrugs
3*115s*15
115s*12 drop 70s*15

abs/shoulder therapy

Posted by: Archangel

Excellent workouts Bolt, how do the sumo squats feel on the hips??? Keep it up my Friend, lookin SOLID!!!

Posted by: Burner02

Nice inclines I can't get the bar to come down much below my chin before delts start screaming on that exercise...

Posted by: DeadBolt

Burner same here bro...it hurts like a SOB but I am determined to work through the pain...Ive given my shoulders plenty of tiem and they dont want to work with me so I'll fix em the hard way!

Arch as long as you point your toes out like 10 and 2 it doesn't hurt at all. If you keep your toes facing 12 you are going to injure yourself big time. But when done properly I honestly love that movement! I have a problem with a few of my discs and I can really do conventional squats for the same reason i can't walk on the balls of my feel (my feet wont physically bend that way) so these really allow me to get use to some decent weight on ym back (i know you can laugh now) without injuring my knees.

Posted by: DeadBolt

Had an awsome workout today...not the best numbers you guys have see I'm sure but hell my back is already sore and I just left them gym!

Delts/Back
BB Milt Press
165*8
175*6
175*5

Upright Row
80*10
2*90*8

Cheat Lateral
3*40s*10

Face Pull
170*15
190*12
215*10
~~i have to switch to single arm I can't add anymore weight with these

Deadlift
135*4
185*1
225*1
275*1
315*1
335*miss (half way)
~~i wasn't in the modd to work alot of deadlift sets so I worked up to a solid 1RM and will work on that this month.

BB UH Row
165*8
3*185*6

CG Cable Row
180*10
2*200*8

WG Pulldown
2*165*12
180*10
195*6

WG HS Row
3*150*10

SPENT!

Now I get to go to work!

Posted by: DeadBolt

Legs/Tris:
Sumo Squats
3*275*6

Leg Press
560*10
600*10
630*10

Single Leg Ext
3*75*10

BB SLDL
3*205*8

Lying Leg Curl
3*110*10

Donkey Raise
3*90*20

Dips
3*BW*15

Pushdowns
3*140*12

DB Skull Crusher
30s*12
2*35s*9

Posted by: Pylon

Posted by: Archangel

Lookin good my Friend!!! Hope life is treatin ya Great!!!

Posted by: DeadBolt

eh same ol shit mike...just busy as always...workin a ton of hours

Posted by: DeadBolt

another good workout...but still no time to scoialize! back to school really blows!! no time for anything! all i do is friggin study!

chest/bi's/traps

Inc BB Press
195*7
2*205*4 PR!

Flat DB Press
3*652*10

UH Cable X Over
3*50s*12

Inc DB Fly
3*50s*10

Pec Deck
3*120*15

DB Curl
3*40s*8

BB Preacher Curl
3*60*10

Concentration Curl
3*30s*10

DB Shrugs
3*115s*15
115*15 drop 75s*15 drop 55s*8

Posted by: Pylon

Nice work, Bolt!

Posted by: DeadBolt

another good workout to finish the week out...next weeks workouts will stink b/c im working on all my day offas so not sure when i will get in there!

anyhoot...

delts/back:
BB Milt Press
175*8
2*185*6

Upright Row
3*90*10

Cheat Laterals
40s*10
2*45s*8

Single Arm Face Pull
100*12
2*120*10

Deadlift
135/185/225/275*1

5*315*1

BB Row
3*185*8

CG Cable Row
3*200*8

WG Pulldown
180*12
2*195*8

WG HS Row
150*12
2*165*10

Posted by: Burner02

nice! Is...that you in the pic? been keeping busy, eh?
Good job, bro!

Posted by: DeadBolt

yea thats me...only good thing i got are my tris...everything else sucks haha!

Posted by: Pylon

Burns, did you think he had posted a pic of some other dude in his avi?

Posted by: Burner02

Quote:

Originally Posted by DeadBolt

yea thats me...only good thing i got are my tris...everything else sucks haha!

I thought you were looking kinda beefy, bro-

You know...not in a gay, let's go shopping for curtains kind of way....

Posted by: DeadBolt

i was 172lbs in that pic ive bulked up to 190 already

Posted by: Pylon

Quote:

Originally Posted by DeadBolt

i was 172lbs in that pic ive bulked up to 190 already

Nice work. How long since the pic?

Posted by: DeadBolt

those were taken in august

Posted by: Archangel

Wasssssssssssssssssssssup Bolt!!!

Posted by: DeadBolt

nm workin my arse off! hoping i can make the gym this week pulling six 12 hour shifts back to back!

Posted by: Burner02

I LOVE those shifts....am working 5 12's this week...

Posted by: Archangel

Take her easy my Friend, maybe try a consolidated routine while pulling them hours!!!

Posted by: DeadBolt

burns yea i love the shifts but with 3 hours of commuting every day, school full time, and working for my taxidermy company i just dont have the time to hit the gym.

archi yea i have gone down to 3 workouts a week but some weeks i dont even have the time for them. this week i may get one workout in so ill hit a full body but thats questionable

Posted by: DangerousK

Quote:

Originally Posted by DeadBolt

Flat DB Press
3*652*10

Now that is hardcore.

Posted by: Burner02

Quote:

Originally Posted by DeadBolt

burns yea i love the shifts but with 3 hours of commuting every day, school full time, and working for my taxidermy company i just dont have the time to hit the gym.

archi yea i have gone down to 3 workouts a week but some weeks i dont even have the time for them. this week i may get one workout in so ill hit a full body but thats questionable

3 hours???? WTF??????
I know...it is what it is....but that's a significant part of one's day to be wasting in commute...feel for ya!

Posted by: Pylon

Holy crap, dude. Where are you going that you have to commute 3 hours?

Posted by: Archangel

Holy BatS***!!! 3 hours???

Posted by: Burner02

Quote:

Originally Posted by Pylon

Holy crap, dude. Where are you going that you have to commute 3 hours?

2 miles. Jersey traffic...Bolt COULD walk...but he's bulking...no unecesarry moving...

Posted by: DeadBolt

Quote:

Originally Posted by Burner02

3 hours???? WTF??????
I know...it is what it is....but that's a significant part of one's day to be wasting in commute...feel for ya!

Gotta work and I need health insurance...

Quote:

Originally Posted by Pylon

Holy crap, dude. Where are you going that you have to commute 3 hours?

Its an hour and a half each way to work 3x a week...this week i worked 6 days so its was hell!!

Quote:

Originally Posted by Archangel

Holy BatS***!!! 3 hours???

Quote:

Originally Posted by Burner02

2 miles. Jersey traffic...Bolt COULD walk...but he's bulking...no unecesarry moving...

No its around 85 miles each way...but yes I'm not walking any extra then i have to...if i were cutting i dont think i could make it with this little sleep i get so I'm glad ic an afford to put some fat on right now.

All in all it sucks but I need to work and I need to get health insurance and with todays economy I'm afraid of leaving a stable job risking losing everything.

I put in 93 hours this week its horrible!!! Def no gym for me...no sleep either. This week I have only gotten 11 hours of sleep total from sunday till thus far saturday afternoon.

Posted by: Burner02

ho-lee-crap, bolt!
I hope you are taking a train for that distance? Driving every day w/ that traffic can't be healthy...can u car-pool or something? Don't want you falling asleep at the wheel....seriously, bro...let's not try out those health bennies.....

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