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Deads ReHab...

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Posted by: DeadBolt

Stats:
Ht-5'6"
Wt-182lbs
Bf-??

New Diet: Carb Cycling
Monday-High
4 carb 2 non--4 small pieces of fruit with carb meals
(3 cups brown rice or 6 cups oatmeal) daily servings
(.75 cup brown rice or 2 cup oatmeal) single servings

Tuesday-No
6 non

Wednesday-Low
3 carb 3 non--3 small pieces of fruit with carb meals
(.4 cup brown rice or 3/4 cup oatmeal) single servings

Thursday-No
6 non

Friday-High
4 carb 2 non--4 small pieces of fruit with carb meals
(3 cups brown rice or 6 cups oatmeal) daily servings
(.75 cup brown rice or 2 cup oatmeal) single servings

Saturday-Low
3 carb 3 non--3 small pieces of fruit with carb meals
(1/4 cup brown rice or 3/4 cup oatmeal) single servings

Sunday-No
6 non

I'll be supping with whey for one meal while I'm in class with olive oil and 5 fish oil caps in one meal.


New Workout Routine:
Monday-Legs
Tuesday-Abs, Low Back, Calves
Wednesday-Cardio
Thursday-Cardio
Friday-Legs
Saturday-Abs, Low Back, Calves
Sunday-Rest


Posted by: DeadBolt

I hurt my rotator cuff...actually its the subscapularis (anterior) and am currently waiting for an MRI to happen. Insurance problems blow!

I only do little things and legs for probably the next few months or until I find out what the problem is (surgery or just rehab). Pretty simple I guess....primary goals are to lay off my shoulder, gain some strength in the legs, and just stay fit. Maybe shed a few lbs or so but nothin crazy. Just livin life now.

Diet is pretty simple and layed back...easiest for me to follow while not putting on to much fat. It worked in the past for me to get to a low body fat so it shoudl help me now.


Posted by: fUnc17

Good luck man! I had a rotator cuff injury a few months ago and it took awhile to heal, I know how you feel!


Posted by: PreMier

Goodluck bro.


Posted by: Rocco32

Looks like a good set-up you've got here Dead. Good luck buddy.


Posted by: JerseyDevil

Sorry to hear this DB. Your on the right track with the leg workouts. Squats, squats and more squats will keep you in good shape, and help you hang onto muscle mass.


Posted by: gwcaton

hang in there DB !


Posted by: DeadBolt

fUnc17 Thanks bud...yea Im hoping it heals up fast but Im not rushing anything. This is #2 for me so I cant afford another one.

PreMier Thanks for stoppin in bud...glad to see ya here. How have you been doin? Hows the w/o's goin?

Rock Welcome... Yea I figured I would do two leg w/o's on my high carb days and everything else is simple shit. I've carb cycled before in the past and loved it heh. I got some really good results so I figured its time to try it again. Now you can make sure I stick on track and let me know where I'm going wrong (been a while since I've done it)

JerseyDevil Hey thanks for poppin in! My leg w/o's will consist of presses, ext's, lying leg curls, and single leg curls. I am going to try some squats today but its killer on the shoulder. Hard for me to get into position with my arm cocked back like that and then the weight on my traps is brutal!!!!! I will try a few sets in the beggining of the w/o but if it hurts to much I'll butcher my legs on the press and then just go light with the squats just to get use to it. I'll post my results later.

Gary My loyal follower!! LOL Surprised your still hangin in there will all my BS goin on. Your what keeps me goin bud!! This w/o is gonna be for you heh.


Off to the gym with my notebook(haven't used it in like a month) and gonna hit the legs hard today. My goal within the next few weeks is to hit 500 on the press!!!


Posted by: DeadBolt

High Carb:
M1: 7oz chicken 1 cup dry oats, half apple (still hard for me to stomach to many carbs right now)
**I must confess at breakfast I ghad a piece of cake(I held off on my no carbday yesterday and waited till my high carb today...it smelled soooo goood!
M2: 2 scoops whey, 1 cup dry oats, 2 slice WW bread, half apple
M3: 2 eggs, 4 whites, 1 cup dry brow rice
M4: 5oz chicken, 1 egg, veggies
M5: 7oz chicken, veggies, 5 fish oil caps

Legs:
Squats
95x10
115x10
135x8
145x7

Leg Press
270x10
320x8
360x8

Leg Ext's
90x10
110x8
110x7

Single Leg Curls
50x10
70x8
80x7

Lying Leg Curl
90x4 drop 70x4
70x10
80x7

Squats Wasn't sure the weight to use b/c of my shoulder. Went light and gradually increased as I went along to see what I could handle. Next time I'll go up. By the time I was done with 145 my back was so tired but my legs didn't get much at all. I know I can do more then that.

Press Wasn't sure the weight to use but was happy with my end results. I'll go right to 320 next time and see if I can hit 400 by the 3rd set.

Single CurlsDid these first instead of LLC's and they felt great...I will continue to do these first. I feel it will help even my hammies out some.

LLC Haha didn't think my hams were that tired...had to drop after 90x4 but its all good. Felt great.

Overall great w/o...shoulder is really killin me now but it will rest up by tonight and I'll be fine. All the weights will be going up by next friday.

Just curious what everyone thinks...I am doin legs twice a week so how should I split the reps up? Should I go heavy one day then light the other or just give it a variety of reps each day?


Posted by: PreMier

Everything is going swell. I should be the next Ron Coleman in no time


Posted by: DeadBolt

Quote:
Originally Posted by PreMier
Everything is going swell. I should be the next Ron Coleman in no time
Sounds good my man LOL. I'll be sure to make that show!! At this rate my legs may be as big as his but my upper body will be like a chicken heh.


Posted by: JerseyDevil

Yeah I can see where squats would be hard on your shoulders. Does your gym have a hack squat machine? If not, I think maybe you should stick with leg presses until it heals a bit. Any word on the MRI?


Posted by: Rocco32

Good advice JD! Nice W/O Dead.


Posted by: DeadBolt

JD Yea I have a hack squat machine but that puts more pressure on my shoulders. At least with the BB I can put it on my traps away from the pain and not worry about it. The hack machine has this massive pad that just covers my entire shoulder and most of the pressure is on the anterior portion of my delts...thats where the pain is.

And no word on the MRI....seems like the insurance is ignorming me. They wont return phone calls or anything. I have been calling every day but no word. I'll continue to call and fax them every day next week as well until I can go for one.

Rock Thanks bud...doesn't compare to your leg day but it works LOL.


Posted by: DeadBolt

Today was a good day in the gym...didn't get the weights I was shootin for but it still felt like a good day. Didn't train anything to failure and still had that little ooompf left. I'll be sure to destroy them on friday.

Leg Press
360x6
410x4
410x4 drop 270x12 drop 180x12

BB Squat
115x8
135x8
155x5

Smith Squat
2 sets @ 135x8

Single Leg Curl
70x8
70x8
80x8
80x7

Lying Leg Curl
70x8
70x8
75x6

New routine:
Monday
Leg press x 3
BB Squats x 3
Smith Squats x 3
Leg Ext x 2
Single Leg Curls x 4
Lying Leg Curls x 3

Friday
BB Squats x 3
Smith Lunges x 3
Single Leg Press x 3
Leg Ext x 2
Single Leg Curls x 4
Lying Leg Curls x 3



M1: 8oz beef, cabbage, 1.5 cups rice, 2 slice WW bread, 1 small pear
M2: Tri-O-Plex
workout
M3: 2 scoops whey, 1 cup dry oats, 2 slice WW bread, small apple
M4: 8oz pork loin, 3 cups cooked B rice, 1/2 cup beans, small apple
M5:?
M6:?


Posted by: gwcaton

Quote:
Originally Posted by PreMier
Everything is going swell. I should be the next Ron Coleman in no time
Better get to work on your tan !


Posted by: gwcaton

DB,

glad to see you getting some gym time !

Cool new avi Reminds me of someone else's lol


Posted by: DeadBolt

Quote:
Originally Posted by gwcaton
DB,

glad to see you getting some gym time !

Cool new avi Reminds me of someone else's lol
Gym is always a plus...I love that place but hate I can't do jack shit there.

LOL yea I got bored the other week and made it but lost where I saved it to...stumbled onto it today. Its just somethin stupid LOL.


Posted by: DeadBolt

Quote:
Originally Posted by gwcaton
Better get to work on your tan !
Just saw this one


Posted by: DeadBolt

Damn been so busy haven't had a chance to hit the gym or really follow my diet to much. Today I only had:
m1:2 eggs, 4 whites, 2 slices WW bread, apple
m2:8oz chicken, salad, fresh mozz, grilled veggies,1.5 rice rice

Just breakfast and dinner! So pissed! Tomorrow is no carb...finally got some time to actually figure out an EXACT meal plan so I can't wing it anymore. Here it is:

High Carb
8:30am Meal 1: 2 eggs, 4 whites, 1 cup dry oats, small piece fruit
11:30am Meal 2: 2 scoops whey, olive oil
Training
2:30pm Meal 3: 2scoops whey, 2 cups dry oats, small piece fruit
5:30pm Meal 4: 7oz chicken, ¾ cup dry brown rice, small piece fruit
8:30pm Meal 5: 7oz chicken,¾ cup dry brown rice, small piece fruit
11:30pm Meal 6: 7oz chicken, veggies, fish oil caps

3295 total cals
250g’s proteins
420g’s carbs
30g’s fats

Low Carb
8:30am Meal 1: 2 eggs, 4 whites, ¾ cup dry oats, small piece fruit
11:30am Meal 2: 2 scoops whey, olive oil
Training
2:30pm Meal 3: 2scoops whey, ½ cups dry oats, small piece fruit
5:30pm Meal 4: 7oz chicken, ½ cup dry brown rice, small piece fruit
8:30pm Meal 5: 7oz chicken, veggies, fish oil caps
11:30pm Meal 6: 7oz chicken, veggies, fish oil caps

2095total cals
250g’s proteins
175g’s carbs
30g’s fats

No Carb
8:30am Meal 1: 2 eggs, 4 whites
11:30am Meal 2: 2 scoops whey, olive oil
Training
2:30pm Meal 3: 2 scoops whey
5:30pm Meal 4: 8oz chicken, Veggies
8:30pm Meal 5: 8oz chicken, veggies, fish oil caps
11:30pm Meal 6: 8oz chicken, veggies, fish oil caps

1625 total cals
270g’s proteins
30g’s fats

Not that anyone cares but now its posted so I can reference it or if someone my size wants a diet its there for the using.

Tomorrow I'll be hitting up some abs, low back, calves, and cardio.

Well I guess its off to sleep! Later everyone!


Posted by: CowPimp

Good luck whipping that shoulder into shape. Show that bitch who's boss!


Posted by: DeadBolt

Quote:
Originally Posted by CowPimp
Good luck whipping that shoulder into shape. Show that bitch who's boss!
Hey tnx for stoppin in CP...yea I'm jusut resting it up now and hoping for the best. I could use that mri but it may be a few more week now so who the hell knows what is gonna happen.


Posted by: DeadBolt

Today was a no carb day...woke up about an hour late today so my meals got switched up a tad.

M1:2 scoops whey, 1tbl olive oil
M2:8oz chicken, salad
M3:2 eggs, 4 whites, 2tbl tuna
M4:8oz chicken, veggies, salad
M5:9oz chicken, salad
M6:9oz chicken, salad

No carb days are much easier when I know I have a high carb day of a whoping 420+ carbs coming LOL...thats what keeps me going all week. Gotta love it!

Actually got in the gym for a few minues today...
5 sets of crunches SS'ed with weighted machine crunches(90lbs)
5 sets hyper ext's..BWx25, BWx25, 25x20, 25x20, 45x15, 45x12
***Can't hold much weight in my hands...that 45 was killin me!
5 sets calf sled 90x25, 180x20, 205x15, 230x12, 230x12
3 sets 90deg calf raise 3x90x15

No time for cardio...been running erands all damn day and now I need to run to the fire house for washnight.

No weight loss really...I'm just now getting serious. Everyone has commented on how my gut is back...which I know it is I can see it for myself. Kinda bugs me some but I'm trying not to let it get to me. Just gonna work through it and shed the lbs slowely till I can lift again!


Posted by: DeadBolt

Just about to go to sleep...gonna be dreaming of my pot of brown rice and 2 massive yams waiting for me in the AM! Gotta love these fridays off from class and I get to train legs in an empty gym. Man I LOVE fridays...wake up when i want, eat all the carbs i want, and train the way i want....its like cheesburger in paradise


Posted by: gwcaton

TGIF !!! Have a great one DB !


Posted by: DeadBolt

Quote:
Originally Posted by gwcaton
TGIF !!! Have a great one DB !
Sorry friday is my day to sleep in...yes tgif lol. Today will def be a good one..carb up, lifting weights, and gf is at work all day so she is off my ass.

Off to my first meal...lets see how many carbs I can pack in!


Posted by: DeadBolt

Todays meal one:
9oz chicken
2cups cooked brown rice (92 carbs)
9oz sweet potato (55 carbs)
1/2 apple (10 carbs)
cup of tea to settle the stomach

Almost 160 carbs...

Off to the gym!


Posted by: gwcaton

Quote:
Originally Posted by DeadBolt
Sorry friday is my day to sleep in...yes tgif lol. Today will def be a good one..carb up, lifting weights, and gf is at work all day so she is off my ass.



Off to my first meal...lets see how many carbs I can pack in!


The gym !!!!!! Cool !!!


Posted by: DeadBolt

Awsome day in the gym! I was very happy with my results! Carbs make a world of a difference with the amount of energy I have throughout the entire w/o.

BB Squats
145x8
165x8
185x7 PR
**belt

Leg Press
320x10
360x9
400x6

Leg Ext
87.5x10
100x10
112.5x7

Lying Leg Curl
70x10
80x10
90x8
90x7

Single Leg Curl
50x10
60x10
70x8
80x7

Squats I actually wore a belt for all 3 sets b/c my low back is sooo sore from yesterdays hyper's. I didn't want to risk throwing my back out or anything. Squats were real good and there was a shitload more power behind them...shoulder held me back alot. I think soon enough I'll break into the 200's. Also trying to keep very strict form...I tend to lean forward to much and make it a shitty good morning LOL.

Press These felt really strong...last rep or two were not perfect but my legs were fried. I'll def nail 400 for 10 next friday...

HammiesLLC's and singles were reversed today so I was unsure the weights...took me a set to figure each one out.

Diet:
Meal 1: 9oz chicken, 2cups cooked brown rice, 9oz sweet potato, 1/2 apple
Workout
Meal 2: 2 scoops whey, 2cups dry oats, mixed fruit cup
Meal 3: 8oz Salmon Filet, 3cups cooked brown rice, 1/2 apple
Meal 4: 2eggs, 4whites, salad
Meal 5: Tuna w/ light mayo.

Slept in an extra 3 hours so I missed my first meal...these are the 5 I have prepped already so we'll see if theres time for another on.


Posted by: Rocco32

Looking good in here buddy! Diet looks real good too, lotsa carbs today Why do you think your leaning forward so much on Squats? I'm curious because I definately lean forward some too.


Posted by: gwcaton

Nice job DB !

And PR to boot !!!


Posted by: PreMier

Your gonna have HUGE legs soon enough man.


Posted by: DeadBolt

Rock Hell yea had a ton of carbs LOL....I enjoyed it a ton! When I first started squating I was very weak and was always afraid of falling backwards so I guess I always leaned forward. But because it was so light I never noticed it...then for a long time I squated in a smith machine due to various reasons. I added alot of strength to my legs during that time and now that I've gone back to BB squats I still lean forward some....I just notice it now b/c the weight is much greater. Today's suats were perfect except for the last rep of the 185....I leaned forward some. I just don't wanna blow my back out.

So in a few words I guess its lack of confidence...I'm afraid of falling backwards. It is getting better though. As I get stronger I get more confident...I don't truely know my own strength when it comes to squating yet!

Gary Thanks gw...I'm workin hard heh. Yea PR's are back...don't worry there will be plenty more where that came from!!

Prem Yea thats what I'm afraid of....my legs are not going to look right on me. If my legs are to big for my upper body I'll look like a dick LOL...if it gets carried away or I can't lift my upper body for a long time I lay off of em for a litte but for now I'm enjoying the new added strength.


Posted by: PreMier

I wouldnt mind my symmetrical weakness being that my legs are too big


Posted by: DeadBolt

Quote:
Originally Posted by PreMier
I wouldnt mind my symmetrical weakness being that my legs are too big
My problem is mine are pretty big already. Its tuff to find pants that are comfortable.


Posted by: DeadBolt

M1: 2.5oz tuna, 1tbl ligth mayo(2g fat), 1 cup cooked brown rice
M2: 1 egg, 4 whites
M3:
M4:
M5:
M6:

No training today....

Well woke up today sick....decided to go back to sleep and didn't wake up until like 2pm. I took some meds and feel better now but hope it doesn't come back 2morrow or later tonight.

My meals are going to be every 2 hours or so today. I have 6 meals preped but something just came up so I wont be eating them all. Just found out I am going out to eat with my gf to some family function shit...they said they will have salmon so I'll have that for my next meal.

Meals preped and ready to eat:
2 scoops whey, 1tbl olive oil
7oz chicken, 1 cup cooked brown rice
7oz chicken, veggies
2oz tuna, 1tbl light mayo (2g's fat), 2 slices WW bread

I'm bringing all the meals so I have em...I'll post later tonight which ones I get down.


Posted by: DeadBolt

M3: 8oz salmon filet, string beans
M4: 7oz chicken, 1 cup brown rice

Ended up bowling for a couple of hours and such so my meal timing was all jacked up. Feeling REALLY shitty right now...like I'm going to die. I took a bunch of meds and am going to sleep. Probably wont get on 2morrow but I'll try....night all!


Posted by: gwcaton

Hey , I thought I said no more sick people on IM !!! Nobody ever listens to me

Hope your meds work !


Posted by: LW83

Hell ya for Salmon! WOOHOOO~!


sorry


Posted by: DeadBolt

Quote:
Originally Posted by gwcaton
Hey , I thought I said no more sick people on IM !!! Nobody ever listens to me

Hope your meds work !
Eh the meds didn't help to much....still feel like shit! O well maybe after like 6 cups of coffee I'll feel better....workin on like 4 hours of sleep today. Got a shitload of stuff to do...planning on taking a nap after I help my girl move all her crap back into her dorm she just doesn't know it.


Quote:
Originally Posted by LW83
Hell ya for Salmon! WOOHOOO~!


sorry



Posted by: DeadBolt

Woke up today still sick...didn't go to class and just have been resting all day. I'm feeling a little better now but we'll see what tonight brings. I will stop by the store and pick some more meds up...I need to be better by friday so I can workout lol.

Got a job interview today at UPS...I think theres a good chance I'll get hired b/c a buddy of mine is a driver and he said he will talk to my interviewer afterwars....really hope I get this job for the benefits. Don't care much about the pay...just the benefits!

Off to get ready for my interview...be back later tonight.


Posted by: PreMier

Damn, I tried so long to get with UPS.. I hope you get it man!


Posted by: gwcaton

Hey DB ,


Good luck on the job ! maybe you'll make the calendar

Hurry up and feel better !


Posted by: DeadBolt

Quote:
Originally Posted by PreMier
Damn, I tried so long to get with UPS.. I hope you get it man!
Yea I think I'll get the job...got another interview on wens at 6:30 to go over my application and shit I guess. The pay is shit...only 8.50 and I am only going to get like 20 hours a week max right now really. Only position open. Within the first 6 months I go to 9 an hour and within the year they said I'll hit 9.50. Benefits don't kick in until 6 months. I figured I'll put my 6 months in and go for a supervisor position till I hit 21...then I want to drive.

I was hoping for more $$ but I guess in the long run it pays off. Also they only pay for my schooling if I work the 3:30am-8:30 am....this semester I can't but next semester Im gonna make my schedual around that so I can get an extra $5200 a year for my schooling. It will all work out I'm sure....just want a job for now. Any money is better then none I guess right?

Quote:
Originally Posted by gwcaton
Hey DB ,


Good luck on the job ! maybe you'll make the calendar

Hurry up and feel better !
Hey thanks for stoppin in bud.

Yea this interview was a general one showing all the applicants the entire plant and stuff...now wens I have a one-on-one with the person. Hope I get this job already...I'm gonna be getting my ass kicked at this place LOL. Gotta pack trailers for a few hours every day...low back is gonna get a beating. Same goes for the shoulder.


Posted by: LW83

Quote:
$5200 a year
that's great!


Posted by: DeadBolt

Quote:
Originally Posted by LW83
that's great!
Thats only if i work the 3:30am-8:30am shift though....really kills your entire day when you go to sleep at 7 or 8pm... I am going to try it next semester and see how it works out.


Posted by: Yunier

Hey mate just checking you journal out. I kinda dislike the carb-ups because I start with a harmless fruit and end up eating a shitload of em. My weekend carb-up diet is keeps going to shit with all the freakin fruits...Glad your doing fine.


Posted by: DeadBolt

Quote:
Originally Posted by Yunier
Hey mate just checking you journal out. I kinda dislike the carb-ups because I start with a harmless fruit and end up eating a shitload of em. My weekend carb-up diet is keeps going to shit with all the freakin fruits...Glad your doing fine.
Hey thanks for stoppin in bud!!

Yea I just limit my fruit intake to an apple each meal. During the winter it doesn't bother me but come summer time I always over eat in fruit. Just gotta have some disciplin I guess LOL. I'm not really dieting just an every day living now that my shoulder is screwed up. Enjoying the simple pleasures of life while I'm not training to much now.


Posted by: DeadBolt

Haven't had much time to get to my journal lately been busy.

Still sick a tad but nothing crazy now...keepin a regular dose of meds goin and I'm feelin alot better.

Been helping my father with his campaign for board of ed in our town so that takes up alot of time.

No training thus far this week....I'll get in friday for legs for sure.

Other then that just livin life with the pain in my shoulders....spendin as much time as I can now with my GF and loving every minute of it. The GF not the pain


Posted by: JerseyDevil

Hey DB. I assume no word on the MRI? You know most orthopaedic doctors will treat the symptoms and not rely solely on imaging, meaning if you have pain and a restricted range of motion, then they know you have a problem and will treat you for it.


Posted by: DeadBolt

Quote:
Originally Posted by JerseyDevil
Hey DB. I assume no word on the MRI? You know most orthopaedic doctors will treat the symptoms and not rely solely on imaging, meaning if you have pain and a restricted range of motion, then they know you have a problem and will treat you for it.
Many of them still want me to get the mri. Also without insurance I can't afford the costs of these doctors....just to expensive for me. Sux being a broke college student. If I had the money I would have gone already but I just can't afford it. Today I pick up another letter from my school so hopefully this will convince my insurance co. to give my health care back this week. Cross your fingers!!

EDIT: Eh still no letter...tomorrow is a def they said. So tomorrow will be a busy day for me!!

School, run to new york to pick my mother up from the airport, then off to washnight. Man I hate thursdays


Posted by: PreMier

Why arent you on your parents ins? Im on mine, untill im 25.


Posted by: DeadBolt

Quote:
Originally Posted by PreMier
Why arent you on your parents ins? Im on mine, untill im 25.
I am...it was dropped for everyone. I guess I can say I ruined it for everyone lol.


Posted by: P-funk

I didn't know you were a college kid?? I always thought you were a grown man that worked for the fire dept....lol.

what are you studying?

it sucks not having health insurance.


Posted by: DeadBolt

Quote:
Originally Posted by P-funk
I didn't know you were a college kid?? I always thought you were a grown man that worked for the fire dept....lol.

what are you studying?

it sucks not having health insurance.
This whole time I had you fooled. I am a fireman though. 19 going on 20.

Im majoring in exercise science/sports medecine....it rox lol. Ive learned alot.

Yea not having insurance does suck...been like 5 months now.


Posted by: JerseyDevil

Quote:
Originally Posted by DeadBolt
Yea not having insurance does suck...been like 5 months now.
Well that does suck DB. I didn't realize you didn't have health insurance . I hate insurance companies, especially car insurance in NJ.


Posted by: DeadBolt

Quote:
Originally Posted by JerseyDevil
Well that does suck DB. I didn't realize you didn't have health insurance . I hate insurance companies, especially car insurance in NJ.
Yea you aint kiddin....insurance is just a pain in the ass. Car insurance is crazy in NJ...its got to be the worst state ever!

Yea as of last year...november...my insurance company dropped me without telling me. They said because I didn't give them proof that I was a full time student like my father had me listed they dropped me. Now for the past 2 months they have been jerking me around making me get all this bogus paper work but they don't tell me the whole list at once...they just make me get one at a time which takes forever. I probably wont get insurance for another month or so now!

I brought them the last document they asked for...I asked if that was it b/c my school would be closing for spring break and they said yes. When I faxed it over they asked for another piece of documentation but now its to late b/c my school is closed. So now I have to wait a week for my school to open, then another week or two for the new paper work to come in, and another week for them to get back to me. So this is just bullshit!

So now I just sit around all day...shoulder is KILLING me...I have actually stopped any movements with my left shoulder. I don't even go to fires or lift shit around the house. It really hurts. Somedays its fine but others its enough to bring tears to my eyes if I move it the wrong way.


Posted by: Archangel

Hey Brother Bolt, sorry to read about your injury Insurance companies aren't good enough to suck IMO!!! Hope everythings all-right


Posted by: DeadBolt

Quote:
Originally Posted by Archangel
Hey Brother Bolt, sorry to read about your injury Insurance companies aren't good enough to suck IMO!!! Hope everythings all-right
Heya man glad to see ya around these parts. Yea I feel ya on that my man...I guess all I can do is sit back and let the man upstairs do whats best for me! Maybe you could throw a good word in there for me.


Posted by: Archangel

Quote:
Originally Posted by DeadBolt
Heya man glad to see ya around these parts. Yea I feel ya on that my man...I guess all I can do is sit back and let the man upstairs do whats best for me! Maybe you could throw a good word in there for me.



Posted by: Rocco32

Hang in there buddy


Posted by: DeadBolt

Quote:
Originally Posted by rock4832
Hang in there buddy
Workin on it...one step at a time right now.


Posted by: DeadBolt

Eh nothin to report for this weekend...still a little ill. Got the whole caugh and sinus problem that just wont go away with this crazy ass weather. Shoulder was REALLYLLLLLYYYLLYLYLYLYLLYLLYLLYYYYLLLLY hurtin yesterday. Went to pick up a ladder by accident and boy did I remember fast why I stopped lifting. Brought so much pain to my shoulder....rest of the night I was shot!


Posted by: Archangel

That sucks What do you do when it flares up like that? My right shoulder hurts so bad sometimes. I'ts so tight when I raise my arm up and forward i can feel it tighten up in my Tricep. Hope all else goes well for ya Brother Bolt!!!


Posted by: DeadBolt

Quote:
Originally Posted by Archangel
That sucks What do you do when it flares up like that? My right shoulder hurts so bad sometimes. I'ts so tight when I raise my arm up and forward i can feel it tighten up in my Tricep. Hope all else goes well for ya Brother Bolt!!!
I suck it up...and try to relax. I don't move it much and I don't like taking pain meds so I just deal with it. Ussually just lay down the rest of the night as my girl trys to take my mind off of it. She does a good job with taking my mind off of it whether it be with a convo or just chillin and watchin a movie.


Posted by: gwcaton

Quote:
Originally Posted by DeadBolt
I suck it up...and try to relax. I don't move it much and I don't like taking pain meds so I just deal with it. Ussually just lay down the rest of the night as my girl trys to take my mind off of it. She does a good job with taking my mind off of it whether it be with a convo or just chillin and watchin a movie.
AAWWWWWWW Thats so sweet ! Tell us more about this fine lady ! How did youmeet? how long youbeen together? etc etc pics of the 2 of you together


Posted by: DeadBolt

Quote:
Originally Posted by gwcaton
AAWWWWWWW Thats so sweet ! Tell us more about this fine lady ! How did youmeet? how long youbeen together? etc etc pics of the 2 of you together
Wise ass! LOL Hey she is the only thing that helps me get rid of the pain some nights...I'll praise her to death for that!

Its a new relationship....only about 2 months or so right now. Still workin some kinks out but she's a keeper. I use to go to grammer school with her then I went to a private highschool and forgot about all the people in my old school system lol. Years have gone by without me seeing any of them. Then a few months ago at our emt's dinner we started talkin again. Now its all down hill.

No pics yet...one day Im sure the two of us will get one then I'll post it for you guys. I better slim down then huh? Can't have my fat ass in any pics just yet!


Posted by: DeadBolt

Eh still nothin to report...just another day of spring break. Relaxin...

Went by the gf's dorm today for some QT and did some work at the firehouse.

Shoulder is actually doing ok today...I still feel the pain there in the anterior portion of the delt but it wasn't as bad. I'll find out how bad it is thrusday when wash night comes.

Every time I think about starting some light training b/c this mri is never gonna happen I start to feel pain. At this point I don't know if its mental or what. I was thinkin of just doing some light work one day and see if theres any pain. I'm really itchin to get back at the weights its driving me CRAZY!!


Posted by: Archangel

If you do decide to, be careful, not that you wont, but had to say it anyway!!!


Posted by: DeadBolt

Quote:
Originally Posted by Archangel
If you do decide to, be careful, not that you wont, but had to say it anyway!!!
Yea I'm not sure what to do yet....soooooo confused!

Today was a busy day for me...had to cook dinner for all the guys at the firehouse b/c it was our monthly meeting. Took me all day and night to shop, prep, cook, and clean!

Menu:
**Fried chicken legs, thighs, wings, breast
**Mashed chunky potatoes w/ chives, cream, butter, fresh crunchy bacon, & brown gravy
**Mixed greens w/ peppers, mushrooms, cucumber, onions, tomatoes, & carrots

Had to do most of it by myself and was hustling the entire time. It was something like 120+ pieces of chicken to fry, 5 big bags of taters to peel, cook, and mash, and a shit load of veggies to cut up. Man what a mission that was!! It actually wore me out heh.


Posted by: PreMier

God, that sounds so good


Posted by: DeadBolt

Quote:
Originally Posted by PreMier
God, that sounds so good
it was


Posted by: gwcaton

Quote:
Originally Posted by PreMier
God, that sounds so good
I concur with Jake


Posted by: DeadBolt

Quote:
Originally Posted by gwcaton
I concur with Jake
I wasn't sure if it was really that good so I had to sample it today as well....ok twice today.....and yea it was damn good!


Posted by: DeadBolt

Well damn its been a while since I could get in here!

Been busy around the homefront lately...spent my entire spring break sick and runnin around. I'm better now....finally kicked that bug! I actually missed my first day of classes back today b/c I was at the hospital till 4am this morning for my mother....for no damn reason. She is sick...my family forced her to go to the hospital but made me take her....it was either that or they call an ambulance. There was no need...all she needed were some anti's from the family doctor which she could have gone to today but they insisted so I got screwed bringing her!! We were the for 6 hours to hear that she was sick...yea I know that asshole just write the RX and get me the fuq out of here! LOL.

Hmm what else....I weighted myself for no reason. I didn't want to know but now I do and now I need to cut back. I weighted in at 191lbs 2 days ago lol. Thats pretty heavy in my book. It wouldn't be bad if I was lean but I am far from that. But I'm happy I'm not like a fat blob of a mess...I still have striations and veins visible so its not to bad heh....now I will start going to a somewhat stricter much cleaner diet. I'm cutting all the sugars and processed carbs out and re adjusting to the 6 meals a day.

Nothing else to report I guess....tomorrow I go in to file for the school documents I need so hopefully by next week I'll have my insurance back. But we'll see about that.


Posted by: gwcaton

Hey DB,

Glad to see you hanging around !


Posted by: DeadBolt

Quote:
Originally Posted by gwcaton
Hey DB,

Glad to see you hanging around !
O I'm not goin anywhere! lol


Posted by: Rocco32

Yeah, glad your still here Hows the training and cardio going?


Posted by: Archangel

Hey Brother Bolt, hows it goin? Glad to see you kicked the Bug!!!


Posted by: DeadBolt

Quote:
Originally Posted by Archangel
Hey Brother Bolt, hows it goin? Glad to see you kicked the Bug!!!
Same ol' shit just a different day....you know how it goes. Thank god that bug is gone took me forever to kick the damn thing. Still got the stuffy nose and stuff but its nothin I can't deal with.

Quote:
Originally Posted by rock4832
Yeah, glad your still here Hows the training and cardio going?
Yea I'm doin good...got no where else to go I haven't gone to the gym the past 2 weeks b/c I've been sick. I wanna try to get back this week...hard to find some time now that I'm so busy!


Posted by: DeadBolt

Same ol' shit different day today! Sat through another 6 hours of exercise science/sports medicine straight. Man thats a brain killer!! I don't miss that!

Sent in the paperwork for my insurance company....can't wait till that all clears and hopefully they will sign me back on! Shoulder hurt ALOT today!

Hmmm...think I may start working at major hospital in my area...HUMC...gonna join the ambulance squad for it. That would be kick ass...money isn't to great only like 200 a week but its something. Plus is looks good when I take my chiefs test for the fire dept. Which I found out I'm gonna miss the next test b/c of my shoulder not happy!


Posted by: DeadBolt

O and forgot...walked in the gym 2day. I went lookin for my cousin...kinda depressing! I saw the guys benching...some buds squats and deadlifting in the corner and I so wanted to just go in and join. Everyone looked at me like where the hell have you been. I wish my shoulder would get better already...I so want to start lifting again! I know I've tapped into a bunch of atrophy already and wish I could just lift again.


Posted by: Archangel

You'll be fine. You'll be back at it in no time!!!


Posted by: DeadBolt

Quote:
Originally Posted by Archangel
You'll be fine. You'll be back at it in no time!!!
I hope...shoulder is hurtin alot today.


Posted by: DeadBolt

Eh nothin to report today as always. I am going to start going to the gym again!! I think friday I will go in and do legs I miss that. I really just miss squating a shit load thats the only reason I'm going in now.

I finally got a chance to organize some things and got my meal plan back in order...gonna try and shed some lbs now. I don't like the weight I'm at so I want to lean up some and at least get to like 12-14%bf. I'm not going crazy.

Got a major test in exercise science 2morrow so I need to go read up on it....energy systems, variables to strength, exrx plans, heart rate, the heart, all that good stuff. There is a shit load of info on it so I guess I'm off to study!


Posted by: Archangel

Sorry about your shoulder!!! Good luck on your test!!!


Posted by: DeadBolt

Quote:
Originally Posted by Archangel
Sorry about your shoulder!!! Good luck on your test!!!
Heya bud tnx for stopin in.

Did do as good as I was hopin on the test but I think the essay portion will boost the points up some b/c I rocked at those. Hardest class I've ever taken lol.

Did alot today...job searching, applying to a few places ya know the drill. Had to get water for the firehouse so that kicked my ass...shoulder is sore now. Filled my friends entire truck...had to be like 30 cases or so of the 24 packs.

I want to try to go to the gym 2morrow...we'll see how that works out.


Posted by: Archangel

Alright, sounds like a winner Brother Bolt!!! Good luck tomorrow at the Gym!!! I would LOVE to be a fireman, but I'm prolly too old (35)


Posted by: CowPimp

Hey, it's great to hear you might be ready for the gym. Don't be afraid to give yourself a little more time if you feel you need it once you get there. Even so, I hope you're ready and you get right back on track!


Posted by: DeadBolt

Quote:
Originally Posted by Archangel
Alright, sounds like a winner Brother Bolt!!! Good luck tomorrow at the Gym!!! I would LOVE to be a fireman, but I'm prolly too old (35)
Yea man gym was awsome 2day...Ill post results in a bit! Your not to old...it depends if you are volunterr or pain in your area. If you are lookin to join a volunteer org in your area you would be fine. They will certify you in areas such as weapons of mass destruction, hazmat, operation emergency management, incident command, first aid, cpr/dephib etc etc and then your set to fight fires. I've loved it since I was a kid so theres no questioning it for me heh!


Posted by: DeadBolt

Quote:
Originally Posted by CowPimp
Hey, it's great to hear you might be ready for the gym. Don't be afraid to give yourself a little more time if you feel you need it once you get there. Even so, I hope you're ready and you get right back on track!
Oh yea...legs are ready for the gym but the upper body isn't. I started with some squats to see how the shoulder felt and they went ok but I attempted a db curl bout 1/4 of my max and it brough so much pain to my shoulder. Something isn't right in there so I'm still not lifting my upper body and am limiting squats to only once a week.


Posted by: DeadBolt

Finally am getting back into the gym!! It feels good to be back in there despite the looks I got. People are like wow look how fat he got and look at the difference in him....they haven't seen me since I tore my shoulder so its almost 30lbs heavier.

Lets get to it:

Squats
135x10
165x8
185x8 PR!!
205x3 PR!!

Press
360x10
390x6
410x5 PR!!
Ext
2x90x8

3 sets decline abz bwx25

Squats These felt good...put alot of pressure on the cuff but it was all worth it! 185 moved like cake and that was my sticking point a few weeks back so I was surprised I could even move it this long without working out. Decided to go for 205...not so easy. First 1 one was perfect second one was tuff and I almost lost it but I pushed through and completed the rep but sloppy...3rd rep was very slow and deep and controlled. I will attempt 205 next week and see how I do.

Press I enjoyed these! My legs were shot after squats but the presses were comfortable unlike every other day. Today I got an awsome ROM and went real deep on each rep so even though the weight was low the reps were good ones. I want to keep it up. I am finally confident about my limitations and know how far I can push myself on these 2 exercises.

Ext's Yea my quads were so hammered it wasn't even funny. I could hardly walk after that workout.

Overall awsome w/o...short sweet and to the point...squats were really killer and have finally broke the 205 mark with bb squats! No more pussy smith machine LOL. I decided to start splitting up quads and hams for the hell of it. Gona try and do cardio a few days a week on hamm days and rest days.

Did a test on the cuff...grabed a DB 1/4 of my curl max and tried to curl it. Not only have I lost a shit load of strength but I also cant even do them. It hurt so bad when I tried to do the curls...got to rep 2 and had to stop. Somethings wrong and I want to figure out what god damnit!!!


Posted by: Archangel

Hey Brother Bolt, congrats on the PR's!!! Good lookin w/o, sorry to hear your shoulder is still hurting that bad.


Posted by: gwcaton

Wohoo !!!!

DB's back !!!!!

Damn nice wo PR's on a first wo ?!!!!!!


Posted by: DeadBolt

Heya boys thanks for stoppin in!! Yea man feels good to be back in the gym again...and the DOMS is killin me 2day LOL. My hammies are sore as hell and I never worked em. I wont even comment on the quads heh...almost got stuck on the bowl this morning. I felt like I needed one of those panic alarms for the nurse to run in when ya get stuck like in the hospital LMAO.

Today is a full day of doin things...just got back from the mechanic (need 4 new tires and I need a tune up), gotta help my girl paint her room, help a friend sheet rock and plaster a new addition, then various social functions. Lots of fun!!!

SOB I got as a flat tire yesterday in the firehouse parking lot. I figured eh what the hell I've changed a ton of tires it will take me 2 seconds. So I get the POS jack out smaller then my cork screw and the wrench the size of the car key. Then the donut...thats what it was smallest thing I'd ever seen!!!! So I get the jack under the car and start to prop it up when BAM a monsoon hits and theres a sudden down pour! OK so now I'm a ltitle upset lol.

Finally get the car up with the shitty jack and try to get the nuts off the tire....no torque to get these rusty things off b/c the tool is to short so I had to jump on the fucker to get em to budge. I wasn't worried about breaking anything at this point b/c I was soaked. Finally got the nuts off and put this tiny ass spare on and crank them ntus back on in a jiff! Now this is all done with one arm....can't use my left arm. You ever tried holding a tire up putting a nut on and tightening it with one hand?!?! Not easy!

So I figure now I'm done...threw all my shit in the trunk and went to walk inside...then I saw it. The spare was flat!!!!!!!!!!!!!!!!! WTF man...so I had to get the compresser and fill the tire. Moral of the story....don't ever get a flat in a toyota carolla!! POS. Can't wait till I get my F150 off road...5sp...MMmmMmmMm and decked out with strobes and lights in every spot imaginable!


Posted by: DeadBolt

Damn am I tired today! Painted all day yesterday then stopped by the firehouse b/c they had a card tourny. I didn't get home till like 4am and it started at 7pm. I hate knowing how to bartend LOL....I was makin drinks and food for them all night!

No time to get to the gym yesterday or today...gotta go finish painting. Not that I could do much my legs are still sore as hell from those squats heh. Monday will be quads and hams. Then I'll try and get some cardio in tues wen thur then legs again friday.


Posted by: Archangel

Sounds like a busy weekend!!! Hows it goin Brother Bolt?


Posted by: DeadBolt

Quote:
Originally Posted by Archangel
Sounds like a busy weekend!!! Hows it goin Brother Bolt?
Heya my man!! Yea it was a killer weekend!! So long and I'm still up and its almost 3am here LOL. Gotta be up at 7 for class.

I've been better with the shoulder but other then that doin A O K. Last week the shoulder has REALLY been hurting alot! I think the squats did me in but I'm managing. Just been resting a shit load and trying not to lift anything I don't have to. All the painting this weekend killed me to...way to much shoulder rotation and stuff but I had to do it.

Just registered for my summer classes...taking anatomy and physiology. Thats gonna be killer....5 hours of straight school mon-thur! That should be fun!


Posted by: DeadBolt

Nothin accomplished gym wise today. At least not yet!

Had to go to class this morning then dropped my car off at the mechanic. Had to walk home Now I don't have a car or anything so I can't get around anywhere unless I walk but the gym is way to far for that.

Only got about 3 hours sleep last night thinkin of doin my homework then taking a nap or something. Not to sure yet....I'm not overly tired yet so we'll see how everything works out.


Posted by: Archangel

Hey Brother Bolt. I would personally sleep, you might hurt yourself or your shoulder even more because you are so tired. Good luck with your new class!!!


Posted by: DeadBolt

Quote:
Originally Posted by Archangel
Hey Brother Bolt. I would personally sleep, you might hurt yourself or your shoulder even more because you are so tired. Good luck with your new class!!!
I took a little nap but had to get to a political rally for my father...that lasted the entire night. I was way to tired to get to the gym today. It sux but shit happens I guess.


Posted by: Archangel

Hey Brother Bolt, Diversity does indeed occur!!! But you can take it and roll with it and come out a winner!!!


Posted by: DeadBolt

Thank god all my classes are done for the week!!! Feels so good heh.

Got another interview today with my new job...gotta be there by 3 so I hope I finally get this job. Sure would be nice to start getting a paycheck again LOL.

The interview is going to screw up my eating so I wont be able to train...I have to eat at 2:30 and the interview is at 3 so it will be a while. I don't have the time to get a meal with carbs in pre workout so by the time I get out of the interview it will be to late for me to eat then get to the gym. Got shit to do afterwards. I'll get in and do some light leg work friday and hit it hard again next week. Can't wait for the set schedual again heh.

Other then that nuttin new!


Posted by: DeadBolt

Ahh stop being a fag already....thats all that ran though my head on the way back from the interview. I got in and did some leg work today! I wasn't prepared though...had no book or anything and didn't go crazy at all. Haven't had carbs in a while....def under 50 the past few days. Strength was there initially but died out fast!

The reps may be off by 1 or so on the heavy sets can't remember the exacts but those are damn close b/c I just finished.

Leg Press
4plates x 15 - warmup
6plates x 10 - warmup
8plates x 8
8plates + 25's x 6
8plates + 25's x 5
***To lazy to do the math LOL...but it was just as heavy as last weeks I believe.

Single Leg Ext.
30x12
50x10
50x8

Lying Leg Curls
70x15
90x10
90x8

I wasn't gonna lift today was only gonna do cardio but my cousin was there by chance. He's my old training buddy for the past 2 years and I have't seen him really since I hurt my shoulder. Felt good to lift with him again! Got to catch up with him and everything was great.

Off to washnight...G'day all!


Posted by: Archangel

Good lookin w/o!!! You don't think the interview went well?


Posted by: DeadBolt

Quote:
Originally Posted by Archangel
Good lookin w/o!!! You don't think the interview went well?
Thanks bud! It was a quick fun w/o...didn't squat though but I was better off I had no energy as it was so I would probably barely gotten 185...I'm lookin to break my 205 mark.

Oh I forgot to mention I got the job!! I start training next friday can't wait! I really need some $ LOL.


Posted by: PreMier

Congrats!


Posted by: DeadBolt

Quote:
Originally Posted by PreMier
Congrats!
Thanks man...really glad I got it. But now I need to go get an mri for my shoulder and if I need surgery I'm screwed LOL.


Posted by: Archangel

Quote:
Originally Posted by DeadBolt
Oh I forgot to mention I got the job!! I start training next friday can't wait! I really need some $ LOL.
on the Job!!!
You'll break 205............. No sweat!!!


Posted by: gwcaton

A new job !! Alright !! I could use one of those ! Good luck DB !!


Posted by: DeadBolt

Arch and GW thanks guys. Can't wait to start, my friend just started working there as well but he started this week. He's been tellin me all about it...gotta deal with some annoying people but he said its a pretty decent job.


Posted by: DeadBolt

Eh nothing special to report this wekend...friday I had a company fund raiser so I was at a beefsteak all night. Actually ended up sleepin at the firehouse b/c I passed out afterwards lol. Today(saturday) and sunday I have to work at my old job...food runner/waiter. My pops called me up and said they were short staffed so I need to go help him out! Eh no big I guess just some extra cash in my pocket.

Diets been pretty standard.


Posted by: Archangel

Sounds like a busy weekend Brother Bolt!!!
Saw this and thought of you


Posted by: DeadBolt

Quote:
Originally Posted by Archangel
Sounds like a busy weekend Brother Bolt!!!
Saw this and thought of you
Thanks for stoppin in brotha!

Yea weekend is a little busy but today is going to be the longest day...I have to be at work in 30 mins...then work till probably 12 and come home and do a few papers LOL.

Yesterday was fine all except dinner. I splurged last night with my final meal...I had a nice steak, 1/2 hand full of trail mix stuff on the bar, and 2 beers. But it was a long night and it was the first time I was craving a beer in a while. But my other meals weren't to bad for being on the run and nothing planned:
6oz grilled chicken, fish oil caps
2 large meatballs, some mozzerella
6oz salmon in lemon/butter sauce, 2 small spears of brocolli
8oz sirloin, 2 beers, 1/2 handfull trail mix

As for today...I'll keep it nice and clean heh. Off to get dressed for work....got a party of 60 to cater tonight so I need to go set up the dining hall.


Posted by: DeadBolt

Quote:
Originally Posted by Archangel
Saw this and thought of you
Hehe thats a cute one....never saw that one before! Good find.


Posted by: Rocco32

Hey Tom, I was wondering if your doing any rehab for your shoulder in the meantime? Maybe not even with weight, just going through rotator cuff exercise movements for now. Would that help at all?


Posted by: gwcaton

Quote:
Originally Posted by rock4832
Hey Tom, I was wondering if your doing any rehab for your shoulder in the meantime? Maybe not even with weight, just going through rotator cuff exercise movements for now. Would that help at all?
Yeah , are ya ? Want me to send you my pulley whatchamacallit the doc gave me for rehab after my surgery ? LOL


Posted by: DeadBolt

Quote:
Originally Posted by rock4832
Hey Tom, I was wondering if your doing any rehab for your shoulder in the meantime? Maybe not even with weight, just going through rotator cuff exercise movements for now. Would that help at all?
Heya man how ya doin? Thanks for poppin in!

I tried doing it like a month ago but it would bring so much pain that I had to stop. I think what ever was wrong it was to soon to do rehab. But now the pain has gotten better and I can put alot more force on it. I was lifting some pretty heavy shit at work today with minimal pain....unless I twisted my arm the wrong way. Then.... !!!!!!!!

Quote:
Originally Posted by gwcaton
Yeah , are ya ? Want me to send you my pulley whatchamacallit the doc gave me for rehab after my surgery ? LOL
Heya gw!

I know a few rehab movements the physical therapist showed me at my gym but the more the merrier!


Posted by: DeadBolt

Today was a long day at work. I had to lift alot of heavy shit and my back is toast. Lifting crates full of plates up and down steps all day is killer on teh erector spinea. Each crate is close to 70-80lbs.

Diet:
m1-1.5 scoops whey, 2tbl pb, 1tbl flax, 1/4 cup berries, ice-blended
m2-6oz chicken, veggie stir fry
m3-3oz sirloin, 3 oz chicken(light flour)
m4-1"x1" piece of cheese cake, 1/2"x2" piece of B-day cake

Not a good diet at all today...I have cleaned it up a shit load since before but I was so busy workin this party today I had no time to eat. So I stole food from the party all day here and there to make some meals up. m4 was a disaster LOL....it was the end of the night the ktichen was closed and this was the only thing laying around and I was starving. But now its out of my system and I'll stay clean all week.


Posted by: Rissole

Whats doin buddy.....


Posted by: gwcaton

Quote:
Originally Posted by DeadBolt
Today was a long day at work. I had to lift alot of heavy shit and my back is toast. Lifting crates full of plates up and down steps all day is killer on teh erector spinea. Each crate is close to 70-80lbs.

Diet:
m1-1.5 scoops whey, 2tbl pb, 1tbl flax, 1/4 cup berries, ice-blended
m2-6oz chicken, veggie stir fry
m3-3oz sirloin, 3 oz chicken(light flour)
m4-1"x1" piece of cheese cake, 1/2"x2" piece of B-day cake

Not a good diet at all today...I have cleaned it up a shit load since before but I was so busy workin this party today I had no time to eat. So I stole food from the party all day here and there to make some meals up. m4 was a disaster LOL....it was the end of the night the ktichen was closed and this was the only thing laying around and I was starving. But now its out of my system and I'll stay clean all week.
Hey DB !

What exactly is this new job ? Thats a boat load of heavy ass plates ! Sounds like a two man job to me But then i'm old and lazy


Posted by: DeadBolt

Quote:
Originally Posted by Rissole
Whats doin buddy.....
Hey stranger...long time no hear!! Hows everything?

I'm doin...same ol' shit ya know. Still waiting for my mri I've actually given up on trying to get it...it seems hopeless at this point! Glad ya stopped by! Off to post my leg w/o for today!

Quote:
Originally Posted by gwcaton
Hey DB !

What exactly is this new job ? Thats a boat load of heavy ass plates ! Sounds like a two man job to me But then i'm old and lazy
Actually this is an OLD job....was my first job ever actually LOL. My father owns a resturaunt so when I moved in with my father I started working in it when I was like 10. I worked there for 8 years before I branched else where. I've had other jobs in between and stuff but I always worked my weekends with my father. I also work for other catering halls and kitchens all along the east coast. I've traveled to florida, delaware, main, etc.... just to work a wedding or a b-day heh.

And yea its suppose to be a 2 man job lol....my father was really short staffed thats why I had to work so I had to carry all the plates for the party while the other waiter did drinks. So ussually it would have been like 3 people working the party...2 to clean and carry the heavy shit then another to tend to the clients needs. I was 2 men last night But hey I had to do it...it was for my father!

How is everything with you today?


Posted by: DeadBolt

I was suppose to go to class today but never did...my girl came over last night and I just ended up falling asleep and never set the alarm clock so there went that idea. So I figured I'd go to the gym early. Had no desire to work legs though!

Leg Press-varried foot stance
320*10*2
340*10
360*10
390*10
410*9 PR
Drop 270*10
Drop 230*10

Quad Ext
90*10
80*10*2

Lying Leg Curl
80*10
90*8*2
80*10

I did way to much quad work compared to ham work IMO. Although during the presses I changed my foot placement so the hams were hit....I def felt them after a few sets of the press. Had no desire to w/o today but went in anyways. Got a PR on the press...gained an extra 3 reps since last week!!! I will try 450 thursday.

I died out early today...adjusting to the new diet that isn't even close to where I'm suppose to be. Next w/o I'll try to focuse more on hams.

10 was the magic number...after my first set of presses I just decided I wanted to stay light and maintain 10 reps the entire w/o...don't ask me why heh.


Posted by: gwcaton

Nice wo DB ! Congrats on the PR Gotta love it .


Posted by: DeadBolt

I tried to do some DB benching today! I figured b/c I have gained so much movement with my arm with not as much pain I wanted to see where I was at. I tried the 30lb DB's .........and couldn't do shit

That is a really light weight for me especially for flat bench. I use to get the 70's for like 6 reps...but the shoulder started to hurt right away! After just a few reps I felt pain so I just stopped and went back to legs.


Posted by: DeadBolt

Quote:
Originally Posted by gwcaton
Nice wo DB ! Congrats on the PR Gotta love it .
Heya gw...yea def gotta love it especially b/c I didnt't realize it until I got home LOL. I was just gradually adding weight and when I got home I did that math and figured out it was a PR. Had I known that I would have gone for 450 today...O well just another goal for thursday.


Posted by: Archangel

Brother Bolt, thats one heckuva w/o!!! And great job on the PR!!! Don't worry about your bench, I bet as soon as your shoulders healed, you'll be pressing CARS!!!


Posted by: DeadBolt

Quote:
Originally Posted by Archangel
Brother Bolt, thats one heckuva w/o!!! And great job on the PR!!! Don't worry about your bench, I bet as soon as your shoulders healed, you'll be pressing CARS!!!
I just wish I knew what it was that was keeping me from lifting! Thanks for the words of support though arch!


Posted by: DeadBolt

Man I'm stressing over this test I got tomorrow....actually have two heh. One in my sports medicine class and the other in my exercise science class! I think I got this stuff down but we'll see tomorrow!

Just takin a break and figured I'd come in and post....I feel like working my legs again already LOL! I think something is wrong with me...I'm the only person I know that enjoys working legs and looks forward to the next time. I mean wtf most people don't do them once a week and if I could I'd do em 3 or 4 times a week! I guess I'm just enjoying the strength gains in em.

Someone needs to remind me to weight myself at the end of this week first thing in the morning...I keep forgeting! I want to try it thursday morning before I workout...so someone mention it to me lol. OK off to go study again...got a long day of class tomorrow but its a day of rest so its OK!


Posted by: gwcaton

No worries on that test DB ! You da man


Posted by: DeadBolt

Quote:
Originally Posted by gwcaton
No worries on that test DB ! You da man
Heya bud...get your workout in already?

Yea I got up early to go over my notes and make some food before my class. I'll let ya know how I do when I get home tonight!

Nice quote in your sig lol...was that from the p/rr/s thread?


Posted by: gwcaton

Quote:
Originally Posted by DeadBolt
Heya bud...get your workout in already?

Yea I got up early to go over my notes and make some food before my class. I'll let ya know how I do when I get home tonight!

Nice quote in your sig lol...was that from the p/rr/s thread?
Just finished.

LOL yup . Great mind that one


Posted by: DeadBolt

Quote:
Originally Posted by gwcaton
Just finished.

LOL yup . Great mind that one
Headin over there now to check...

Yea gotta love that mind...wish I could find that man and shake his hand!


Posted by: Rissole

LOve ya stickability buddy You'll smoke that test


Posted by: Archangel

I bet you ACED it Brother Bolt!!!


Posted by: DeadBolt

Quote:
Originally Posted by Archangel
I bet you ACED it Brother Bolt!!!
Quote:
Originally Posted by Rissole
LOve ya stickability buddy You'll smoke that test
Thanks for stoppin in boys!! And hell yea I aced both of em! I rock!!! LOL These were like major test for this semester again and I did perfect on em! Its funny how much I've learned about the human body so far this semester. Its just a damn shame that I can't apply any of this shit to the real world yet....well not to my upper torso LOL

Today was a day of rest...diet was way off par but I was stressin over these tests so bad I considered it a reward. Tomorrow I'll be back on the wagon as ussual. I see my mid sections slimming down some so thats good!


Posted by: Rissole

Nice work Dead


Posted by: DeadBolt

Today was leg day....had no desire to lift but I did it anyhow! Forgot my sneakers so I had to wear my work boots. I enjoyed the stability for the squats but the presses sucked with em heh.

Squat
95*10
135*8
185*6
195*5*2
205*4 PR!
drop 185*6
drop 135*8

Press
360*8
410*8
450*5 PR!

Lying Leg Curl
70*10
90*8
90*7

Squats were tough to get into....felt uncomfortable maxing out when your not in the right mind set. I was all over the place just wasn't a good day of lifting I guess. But I hit my PR so I was happy. Did a triple drop set with em after the 205 just for some extra reps. Burned em out nicely!

Presses could have been better. Thee steel toes were uncomfortable....450lbs diggin into your toes is not fun. I did fail on the 6th rep though, had to use my hands to finish the rep so I didn't count it. I was pleased with my outcome and hit another PR! I will aim higher next time....I'm shooting for 8-10 reps come monday. I like the way I'm progressing...coming along nicely.

Hams were destroyed after the squats I guess...had no energy left in em to do these. I wish I could do some SLDL's because thats the only way I get direct ham work in. LLC's and single leg curls kill me and I hate doing them...very painfull for me.

All in all not a great workout but it was a workout non the less. Tried out some chest presses, lat pulldowns, and BB curls. The shoulder is feeling better but still not going back to lifting till I can get an MRI. Hopefully soon!


Posted by: gwcaton

Nice wo Dead !
Congrats on the PR's


Whats the word on the MRI ?


Posted by: DeadBolt

Quote:
Originally Posted by gwcaton
Nice wo Dead !
Congrats on the PR's


Whats the word on the MRI ?
Thanks GW!

The word is "never-gonna-happen" so it seems. This shit is taking forever! But theres nothing I can do...I can't get it on my own b/c I can't afford it and my pops cant change his so I just have to wait until they accept me back into it. I figured within 3 months I get benefits from my new job....I'll get it then LOL.

Off to work for the first day. Had to get up at 6am to get ready today for training....not use to getting up this early. I'm never up before 7:30 and thats only days a week heh so this is a major change!


Posted by: Archangel

Hello Brother Bolt, sorry to hear about the MRI not happining. That royally sucks. Take care of it and best of luck with the new job!!!


Posted by: DeadBolt

Well a little update for everyone I guess....

No training today was working all day....I got the job! Today was at school from 9am-12:30pm--work from 1pm-9pm. I ate at 8am then at 8pm...my only 2 meals of the day. That sucked LOL I was starving!

I think I have thursday off so I'll go in and do legs them hopefully.

Glad I started working again....its only $10.50 an hour to start but its better then nothing. I drive an abulance around and pick up people to bring them to and from the hospital. Once I learn the routes and get my paperwork down it will be cake but till then there is alot to remember heh. The next 2 or 3 months will be hectic as hell for me! Work and school full time plus a girlfriend and the gym. I am only taking summer I classes now just so I have some free time to myself and just work a few more hours. I could use the $$.


Posted by: gwcaton

Hey DB,

2 meals !!!!!!!!! AAAAGGGGHHHHHHHHH !!

Only 10.50 / hr. !!!!!!!!!!!!!!!!!!!!! I would kill for that ! None of the full time employess where I work have had a raise in over two years !! Which ironically was when the owner built his 1/4 million dollar home !! That fat bastard! I'm off Thursday and am headed for god knows where . LOL Hopefully a job interview ! LOL


Posted by: DeadBolt

Quote:
Originally Posted by gwcaton
Hey DB,

2 meals !!!!!!!!! AAAAGGGGHHHHHHHHH !!

Only 10.50 / hr. !!!!!!!!!!!!!!!!!!!!! I would kill for that ! None of the full time employess where I work have had a raise in over two years !! Which ironically was when the owner built his 1/4 million dollar home !! That fat bastard! I'm off Thursday and am headed for god knows where . LOL Hopefully a job interview ! LOL
Heya big 5-0 hows it hangin?

Yea I ment to grab a tri-o-plex but forgot it at home this morning....Ill grab one tomorrow for sure! I guess it will help me cut lbs LOL...not the way I want to but it may work!

10.50 isn't to bad I guess but I was suppose to work security for 15/hr....job never fell through! But hey for a college kid I'll take it.


Posted by: Alaric

Congrats on squats PR Deadbolt, what kind of stance do you use and how low do you go on them?


Posted by: DeadBolt

Quote:
Originally Posted by Alaric
Congrats on squats PR Deadbolt, what kind of stance do you use and how low do you go on them?
I use a standard shoulder width stance....I vary it all the time though. See'ing as thats all I can do I try to change it up some....but never go to powerlifting stance b/c it eliminates alot fo the quad. And for depth always below 90deg's. I don't go ass to the grass but I break the 90deg mark.


Posted by: Alaric

Quote:
Originally Posted by DeadBolt
I use a standard shoulder width stance....I vary it all the time though. See'ing as thats all I can do I try to change it up some....but never go to powerlifting stance b/c it eliminates alot fo the quad. And for depth always below 90deg's. I don't go ass to the grass but I break the 90deg mark.
Ah ok, I didn't realize that a powerlifting stance eliminated a lot for the quads, I've always used an extra wide stance (and gone to parallel). I've heard that if you go too low on a powerlifting stance, you might suffer from shin splints (whatever that is). I guess I'll have to change that up and see how it works for me. Thanks


Posted by: Archangel

Congrats on the new job!!! Hey Brother, 10.50 is more than you would have if you didn't have the job!!! It will all work out in the end, you'll see!!!


Posted by: DeadBolt

Quote:
Originally Posted by Alaric
Ah ok, I didn't realize that a powerlifting stance eliminated a lot for the quads, I've always used an extra wide stance (and gone to parallel). I've heard that if you go too low on a powerlifting stance, you might suffer from shin splints (whatever that is). I guess I'll have to change that up and see how it works for me. Thanks
It is much easier to hit below 90 with a wide stance as well as it is easier to put up more weight b/c your at a limited range of motion....you don't need to move as far. And shin spints come from more then just squatting....its a common occurance with Xcountry, track, or any other sport that required running.


Posted by: DeadBolt

Quote:
Originally Posted by Archangel
Congrats on the new job!!! Hey Brother, 10.50 is more than you would have if you didn't have the job!!! It will all work out in the end, you'll see!!!
Hey thanks bud!!! Yea I'm sure it will all work out...tonight was my first actual night shift...man its a long night LOL. Don't get home till 12am and now i need to do laundry before class tomorrow morning! I'm off to check my email then take a shower. There will be stories to come I'm sure but right now I'm to tired.


Posted by: DeadBolt

Well in the shower I noticed my legs looked a little beefy...more so then normal. So I measured them when I got out...I thought they would have been bigger LOL....only 26.5".

Last time I measured them in novemeber they were 25" even....its all fat I know. Just figured I would share that with you LOL now I'm really off to sleep.


Posted by: Archangel

Only 26.5??? Keep it up, glad the job is going well!!!


Posted by: DeadBolt

Quote:
Originally Posted by Archangel
Only 26.5??? Keep it up, glad the job is going well!!!
Yea I know they are small but on my 5'6" frame its impossible to find pants/shorts that fit right!

Job is doing good...just got off shift. Drove for like 9 hours after I calculated all my traveling time....man I'm beat! Off to the sack!


Posted by: Rissole

And which leg did you measure.....


Posted by: DeadBolt

Quote:
Originally Posted by Rissole
And which leg did you measure.....
We're not talkin about quads here riss...this is strictly 3rd leg talk


Posted by: Rissole

Oh... i thought as much....


Posted by: Archangel

wait a minute Brother Bolt, I wasn't sayin "only" as in small, I meant thats nothin to be ashamed of!!! Thats a spicy meatball IMO!!!


Posted by: DeadBolt

Quote:
Originally Posted by Archangel
wait a minute Brother Bolt, I wasn't sayin "only" as in small, I meant thats nothin to be ashamed of!!! Thats a spicy meatball IMO!!!
LOL your to funny I like having bigger legs then the average joe but man finding clothes to fit em is hard as hell! I can't stand super tight pants....I don't like them baggy as hell either I like a normal fit but that seems nearly impossible anymore LOL.

Quote:
Originally Posted by Rissole
Oh... i thought as much....


I WORKED OUT AGAIN!!!! I did a quick full body yesterday but I'm already late for work so I'll post the weights tonight. Here is what I did though.

Squats
Deadlift
Machine Bench Press
B/O Row
V bar Pushdown
DB Curls


Posted by: Alaric

Just out of curiosity, how much time do you usually spend on a full body workout??


Posted by: Archangel

Sweet, How did the shoulder feel? Welcome to the world of FullBody Brother


Posted by: DeadBolt

Quote:
Originally Posted by Alaric
Just out of curiosity, how much time do you usually spend on a full body workout??
Quote:
Originally Posted by Archangel
Sweet, How did the shoulder feel? Welcome to the world of FullBody Brother
Al Thanks for stoppin in bud! This one only took me about 25 minutes but they can range on your goals. Depends on how fast you feel like movin lol

Brotha Arch Hell yea man feels good to be back in the gym. Shoulder felt ok...no pain but a little discomfort I guess I can say. As long as I don't max out I'll be fine! I use to hate full body w/o's but after not lifting for 3 months this was my best damn full body ever lol!! I will stick with em for a while till the shoulder is ready for more volume.

4-21-05 Full Body Time: 25 minutes

Squats
135*8
185*7

Deads
135*10
185*6

Machine Bench
75*15
105*10
120*8

B/O Row
80*12
100*10

Vbar pushdown
90*12
100*10

DB Curl
20's*10
30's*8

Rehab cuff work

Squats-Had no desire to squat...they were actually shitty reps b/c I just wasn't in that mood...should have done the press. I am going to go lighter from now on and go as deep as possible with controlled reps. Funny a few weeks ago I was squatting 205 now 185 feels just as heavy. I dunno whats up.

Deads-Cake walk...I will gradually increase but I see 225 in the near future

Bench-Started light but the 120 got the tingle in the shoulder...I will stay around these weights for a while.

bo row-these felt good....def lost strength in my back though I use to go alot heavier then that.

pushdowns-surprised these were that easy...didn't lose much strength here.

curls-these bothered the shoulder a tad...gotta stay light on the curls from now on.

OVERALL great w/o happy to be back. Flew through the w/o with 20-30 sec RI's. Finished in just about 25 minutes....and for the record my traps are fuckin SORE!!!! Those deads nailed em hard heh!


Posted by: Alaric

Looking good, for your squats, maybe going deeper has affected your numbers or maybe just you not feeling it today. I'm sure that if you keep going deep/focusing in on them, your squats will explode through the roof!

Sorry if I missed it, but did you have a shoulder injury recently?


Posted by: gwcaton

Nice wo DB,

Be careful with that shoulder !

Don't make me open a can of MoFo on you!! LOL I crack my self up LOL


Posted by: DeadBolt

Quote:
Originally Posted by Alaric
Looking good, for your squats, maybe going deeper has affected your numbers or maybe just you not feeling it today. I'm sure that if you keep going deep/focusing in on them, your squats will explode through the roof!

Sorry if I missed it, but did you have a shoulder injury recently?
Hey thanks for stoppin in bud.

I've gone heavier on the squats and went way below parallel with em....in the 200's but lately I have no desire to squat. I think b/c I have been squating tooo too much so I'm losing it. I may back off some and come back to them in a week or so.

Yes I injured my left rotator cuff....it was either a very bad sprain or its torn

Quote:
Originally Posted by gwcaton
Nice wo DB,

Be careful with that shoulder !

Don't make me open a can of MoFo on you!! LOL I crack my self up LOL
Oh I am def carefull GW! I can't afford to hurt it more....non of those lifts were done to failur or anywhere near it. I still had alot left in me I just wasn't gonna push it!


Posted by: Archangel

Thats one Heckuva W/O there Brother Bolt!!! Your'e being smart by not pushing too far just yet, Nice lookin numbers your throwin up there too!!! Totally agree about Deads frying your traps Be careful with that shoulder, keep it up, I love the full body routines. Your a stallion Brother, keep pushin!!!


Posted by: DeadBolt

Quote:
Originally Posted by Archangel
Thats one Heckuva W/O there Brother Bolt!!! Your'e being smart by not pushing too far just yet, Nice lookin numbers your throwin up there too!!! Totally agree about Deads frying your traps Be careful with that shoulder, keep it up, I love the full body routines. Your a stallion Brother, keep pushin!!!
Heya brotha thanks for the kind words! Yea I have a tendency to push myself to far coming back from an injury or a break so that w/o was tuff to manage hehe. I'm use to going all out and puting as much intensity as possible....its hard to limit yourself.


Posted by: Archangel

Your doin GREAT Brother, how is the shoulder holdin up? I hear ya, its definatly hard to limit, especially if your used to going ALL out!!! I said in my journal you could take my entire w/o, I'd let ya do it and watch (So I don't have to do it)


Posted by: DeadBolt

Quote:
Originally Posted by Archangel
(So I don't have to do it)


I think those supersets would kill my shoulder but I may try it.

Shoulder is ok...its sore the past couple days with work then lifting and everything but its not a bad pain. Just sore. I want to go workout today...I just need to get off my ass shower and get to it LOL.


Posted by: Archangel

If your shoulder is still sore, maybe only do SuperSets once a while or somethin, those things shred my shoulder!!! I know you'll be smart about it
Good Luck Brother!!!


Posted by: DeadBolt

Quote:
Originally Posted by Archangel
If your shoulder is still sore, maybe only do SuperSets once a while or somethin, those things shred my shoulder!!! I know you'll be smart about it
Good Luck Brother!!!
Yea for now I am just going to stick with what I'm doing. Just till the shoulder is better some ya know.

I was thinking of sticking with these 6 exercises...do it like 3x week and stick to the same exact weights each week. If I feel I need to go heavier then I'll up the weight once a week and do that 3x's rather then every workout.


Posted by: Archangel

Now that is an excellent plan of attack my Brother!!!


Posted by: DeadBolt

Today was a good day in the gym! I got out of class an hour early so I didn't rush at all today...heres how it went:

Squat
185*7
205*6
225*3 PR!!!
~~Clean reps below 90deg

Deadlift
185*6
195*4
205*4 PR!!!
~~Grip failed...I could have gone more but couldn't hold it!

BB Bench Press
95*10
115*8
135*4

B/O Row
100*10
100*8

V Bar Pushdown
100*12
120*10

DB Curl
30's*10
35's*5

Rotator Cuff Work

Today was a good day in the gym LOL...2 PR's!

Squats were tuff those really drained me. I put everything I had into them and they felt great. Such an ego booster with this new PR lol.

Deadlifts I lost my grip the last 2 sets thats why I only got 4 reps. I'll be hitting 225 in em in no time...gotta start working on my grip. I am going to incorporate some static holds or something.

Bench felt tuff....I lost ALOT of strength in my chest. I was putting up alot more weight for more reps a while ago...this is goin to take alot of work to get my bench numbers back.

B/o rows aren't getting easier LOL....back is alot weaker then normal.

V bar...these felt good lost no strength here

DB Curls are down alot. I was curling 40's now I can barely get the 35's up.


Posted by: Alaric

2 New PR's in one workout session, congrats and good job!

For your deadlifts, are you using any straps/chalk/belt or are you going all out raw?

Don't worry about that bench press, I'm sure you'll get your numbers back up there in no time!


Posted by: DeadBolt

Quote:
Originally Posted by Alaric
2 New PR's in one workout session, congrats and good job!

For your deadlifts, are you using any straps/chalk/belt or are you going all out raw?

Don't worry about that bench press, I'm sure you'll get your numbers back up there in no time!
Thanks for stoppin in bud!! Always a pleasure see'ing you here.

All raw for my deads....no straps,belt,chalk nuttin! Just grab the bar and pull heh!

I'm hopin my muscle memory is as good as others around here...but I'm not pushing anything. I'm not lookin to screw my shoulder up again!


Posted by: Alaric

Anytime man!

The fact that you're lifting it raw makes it that much more impressive! Nothing beats the feeling you get from the flesh-steel connection

Most definitley, as long as your shoulder is ok, that's what counts most!


Posted by: gwcaton

Nice wo MoFo

Congrats on the PR's Yeah Baby !


Posted by: DeadBolt

Quote:
Originally Posted by Alaric
Anytime man!

The fact that you're lifting it raw makes it that much more impressive! Nothing beats the feeling you get from the flesh-steel connection

Most definitley, as long as your shoulder is ok, that's what counts most!
Yea I think thats why I enjoy free weights more then machines. Its like I feel like I accomplished something b/c I know I'm moving 100% of that weight! No machines or gimics or anything. I guess its a guy thing heh!!!

But in the real world that doesn't help...today I had to pick up an old guy out of his wheelchair and I almost bailed on him b/c my back was so fried lol. I was hurtin heh.


Posted by: DeadBolt

Quote:
Originally Posted by gwcaton
Nice wo MoFo

Congrats on the PR's Yeah Baby !
O you know it...and be prepared for more to come baby!! Next week I'm shooting for somewhere in the 215/225 deadlift *4 and 225*6 for my squats.


Posted by: Alaric

Quote:
Originally Posted by DeadBolt
Yea I think thats why I enjoy free weights more then machines. Its like I feel like I accomplished something b/c I know I'm moving 100% of that weight! No machines or gimics or anything. I guess its a guy thing heh!!!

But in the real world that doesn't help...today I had to pick up an old guy out of his wheelchair and I almost bailed on him b/c my back was so fried lol. I was hurtin heh.
lol!! how big was this old man? Then again, old men are shaped differently than straight/ez bars haha.


Posted by: PreMier

Holy shit I see workouts! I havent been around to read much, how is the shoulder doing?


Posted by: DeadBolt

Quote:
Originally Posted by PreMier
Holy shit I see workouts! I havent been around to read much, how is the shoulder doing?
Heya bud long time no see! Everything is doing well....shoulder is feeling better. Still get minor pain here and there but nothin I can't handle. I am just going light and taking it easy for now....probably for the next few months I'm staying light. No direct delt work shit like that.


Posted by: DeadBolt

Quote:
Originally Posted by Alaric
lol!! how big was this old man? Then again, old men are shaped differently than straight/ez bars haha.
MUCH different LOL. The man was like 195lbs but the way I have to pick him up and transfer him to a new wheelchair is insane. My arms are fully extended in order for me to get him up and over as well as not bumping into the wheels and stuff. Its just an awkward movement.


Posted by: DeadBolt

Just for the record doms is kicking my ass today LOL...that BB bench and b/o rows really got me heh. I guess I'm just not use to being sore anymore...been like 3 months since I've lifted.


Posted by: Archangel

AWESOME w/o my Brother, and Congrats on the PR's!!! I knew you'd smash down the barriers!!!


Posted by: DeadBolt

Quote:
Originally Posted by Archangel
AWESOME w/o my Brother, and Congrats on the PR's!!! I knew you'd smash down the barriers!!!
You can just call me gallager...cause I'm gonna be crushin records every week now LOL! I


Posted by: PreMier

Quote:
Originally Posted by DeadBolt
Heya bud long time no see! Everything is doing well....shoulder is feeling better. Still get minor pain here and there but nothin I can't handle. I am just going light and taking it easy for now....probably for the next few months I'm staying light. No direct delt work shit like that.
Did you get the MRI taken?

Glad its doing better


Posted by: DeadBolt

Quote:
Originally Posted by PreMier
Did you get the MRI taken?

Glad its doing better
Never got the mri....never got insurance yet....I assesed my problem myself. I figured it was just a sprained rotator cuff...grade 2 level 2/3 (torn but not severed). I could have used surgery but because I waited so long it started to heal on its own and I'm sure there a shitload of scare tissue now.

Nothing I can really do right now b/c I can't afford anything so I'm just playing doctor for myself and judging by the things I've learned in my sports medicine class....and its pretty right on according to him.


Posted by: Archangel

Be careful Brother Bolt, hate to have ya on IR again!!!


Posted by: DeadBolt

Quote:
Originally Posted by Archangel
Be careful Brother Bolt, hate to have ya on IR again!!!
Yea I know...it would really piss me off if I did lol.


Posted by: DeadBolt

Squat
185*8
205*7
225*2+1 w/ spot

Dealift
185*7
195*5
205*4
~~busted my shins open today...they are all raw. Killer wearing my leather boots for work today

Bench Press
95*10*3

B/o Row
100*10
100*8

Vbar Pushdown
100*15
120*12

DB Curl
30's*10
35's*7

Overall it was an OK workout...this going super heavy with the squats numerous times a week wont work....just kills me. I am going to switch my workouts around after today. One day rest in between going that heavy isn't enough. I will lighten it up for friday and go for some more reps then take a break from squatting next week...gonna use the press and cycle that for 2 weeks like I said earlier.

Squats and Deads had some increased reps except the last set of each stayed the same or went down one slightly...no biggy.

Bench felt awfull today! Shoulder was really tight and panfull...I went really light and it still bothered it.

B/o rows stayed the same....man those are tuff LOL.

V's and Curls allw ent up in reps...felt really good!

Next 2 weeks I may do this:
Leg Press 3 sets*8-10
SLDL 3 sets*8-10
Machine Bench 3 sets*8-10
Lat Pulldown 2 sets*8-10
Skull Crushers 2 sets*8-10
BB Curl 2 sets*8-10

Anything else you think I should throw in or take out?


Posted by: gwcaton

Way to go DB !
Busted your shins !! owie ! LOL

120 x 12 on v-bar pushdowns !


Posted by: DeadBolt

Quote:
Originally Posted by gwcaton
Way to go DB !
Busted your shins !! owie ! LOL

120 x 12 on v-bar pushdowns !
Hye thanks for stoppin in bud! Yea my shins were killin me...I came just a tad to close on the last few pulls lol.

Thats my only genetic high point...my tri's. Only good thing I got goin for me heh. No matter how fat I get or how weak I get my tri's always stay strong and I always keep my visible horse shoe!


Posted by: Alaric

Yeah that looks like a good workout there deadbolt, sucks to hear about your shins though!

Nice job on improving the V's and curls, all about progress my good man, one rep/weight at a time.

Quote:
Next 2 weeks I may do this:
Leg Press 3 sets*8-10
SLDL 3 sets*8-10
Machine Bench 3 sets*8-10
Lat Pulldown 2 sets*8-10
Skull Crushers 2 sets*8-10
BB Curl 2 sets*8-10
Looks good to me, I might vary it up between the 45 sled and horizontal leg press if you can, but that's just me. Good idea on using the machine bench, see how that holds up for your shoulder.


Posted by: DeadBolt

Quote:
Originally Posted by Alaric
Looks good to me, I might vary it up between the 45 sled and horizontal leg press if you can, but that's just me. Good idea on using the machine bench, see how that holds up for your shoulder.
Actually we just got about 5 new machines for legs...got a new squat machine sorta like the powertec gary has and a bunch others. I was thinking of trying them all out LOL. But my favorit is the 45 sled.


Posted by: Alaric

Lol, why not, you're paying for your membership anyways, you might as well try every machine out once. Heck when I start paying for my membership, I'm probably gonna go crazy and even tryout some PINK dumbells

Do you use a spot when you're going heavy on the 45 sled? If so, how would that work, does he stand behind you/beside you?


Posted by: Archangel

Dynamite w/o there Brother Bolt!!! Sucks about the shoulder. How would the pec dec feel? Just curious!!! Your numbers are lookin solid too, Keep it up


Posted by: DeadBolt

Quote:
Originally Posted by Alaric
Lol, why not, you're paying for your membership anyways, you might as well try every machine out once. Heck when I start paying for my membership, I'm probably gonna go crazy and even tryout some PINK dumbells

Do you use a spot when you're going heavy on the 45 sled? If so, how would that work, does he stand behind you/beside you?
Yea thus far I've tried all the machines out just for shits and giggles but now there are some new ones so I have to try them out as well LOL.

I never use a spot for my leg presses really. Every so often when I REALLY go to failure which is rare I get two guys to stand on the sides and grab the shafts where you slide the plates on...as I fail they grab them just to pause the weight while I put the stoppers back in place. Its hard to spot on that b/c the weight is so much one man alone its hard for them to manage that weight.

If you need them there though just get them to grab onto the sled thats moving and help you there....only real way to do it.


Posted by: DeadBolt

Quote:
Originally Posted by Archangel
Dynamite w/o there Brother Bolt!!! Sucks about the shoulder. How would the pec dec feel? Just curious!!! Your numbers are lookin solid too, Keep it up
Thanks bud!! Yea shoulder will always have problems just need to be carefull. Pec deck is KILLER on the shoulder...probably one thing I may never use again. Just about all pressing movements hurt and anything to do with chest or delts hurts my shoulder. I'm really limited on what I can do as far as workouts. No pull ups of any sort...no real chest/delt work...can't do alot lol. I could sit here all night and list things that would kill my shoulder.

Yea numbers are growing nicely...but now I'm gonna back off a little and go for some lighter weights more reps. Then I'll cycle into heavy again. I can feel it already and don't want to risk another injury. Staying between 1-4 reps is dangerous IMO if done for to long.


Posted by: gwcaton

TGIF MoFo !


Posted by: Rissole

What the hell are you working your shoulder for mister...


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Deads ReHab...


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