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DEAD Center HIT

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Posted by: DeadBolt

Well its time for a new journal. I have finshed my training for the fire dept.

I passed the test and did OK on it...I subluxed my knee halfway through so that really killed my time but I pressed on without telling them or they would have not let me finish and I wouldn't be able to get scored.

So this past week I took a full week of pure rest...well besides work...and rehabed the knee. Its still a little wobbly but its happened before and Iw ill live!

No its time to get back into working out w/ more movements and what not. For a while I have just been doing compound movements and alot of Fire Dept training but thats doen with!

I will be doing HIT thanks to archie and I have chosen this b/c I want to take the FD test again and this will keep my muscles conditioned for the next up and coming test and it will help me have that edge once the training begins again.

Workout will look something like this as I am still ironing out all the kinks with arch!

I'll be lifting tuesday/thursdays/saturdays. Workouts will be as follows ABA BAB CDC DCD.

Workout A
Back
Rack Deadlift (rest/pause)
Bent Over Rows (rest/pause)
Pullovers alternated - 1 ALL OUT SET
Traps
BB Shrugs - 1 ALL OUT SET
Delts
DB side Laterals - 1 ALL OUT SET
Biceps
BB Curls - 1 ALL OUT SET
Calves
Abs

Workout B
Legs
Squats (rest/pause)
Leg Curls - 1 ALL OUT SET
Chest
Incline BB Press (rest/pause)
Flat Flyes -1 ALL OUT SET
Triceps
Skulls - 1 ALL OUT SET
Calves
Abs

Workout C
Back
Rack Deadlift (rest/pause)
Bent Over Rows (rest/pause)
Pulldowns - 1 ALL OUT SET
Traps
DB Shrugs - 1 ALL OUT SET
Delts
Bent Over Rear Laterals - 1 ALL OUT SET
Biceps
DB Preacher Curls - 1 ALL OUT SET
Calves
Abs

Workout D
Legs
Squats (rest/pause)
SLDL's - 1 ALL OUT SET
Chest
Incline BB Press (rest/pause)
Inc Flyes -1 ALL OUT SET
Triceps
French Press - 1 ALL OUT SET
Calves
Abs

As for diet...just gonna keep it simple but heres an example of my day to day menu.

M1: pre workout
1 ½ scoop whey
1-1 ½ cup milk

WORKOUT weights/cardio

M2: post workout
1 scoop whey
1 serving oats
1 serving plain yogurt
splash of honey

M3:
6oz meat
2/3 cup cooked brown rice/5oz yam/WW pasta
veggies
1tbl olive oil/flax seed oil

M4
6oz meat
2/3 cup cooked brown rice/5oz yam/WW pasta
veggies
1tbl olive oil/flax seed oil

Or

Low Sugar Detour Bar (crazy job as an EMT)

M5
6oz meat
veggies ALOT
1tbl olive oil/flax seed oil

Or

2 cups Cottage Cheese
2 Tbl Natty PB

When my training began for the fire dept I was 224lbs and didn't check my body fat. I am currently 192lbs @ 18% BF. Height 5'6" and I didn't take measurments.

Im looking to get down somewhere in the 170's and I figure that will bring my BF around <10%. I would like to reach this goal by mid sept before I start to bulk up again.

Well thats whats happening hope ya'll visit the journal as often as you can I will be much better now that I have the time to get on the computer about keeping my journal current!

Posted by: DeadBolt

Oh and the name of the journal was inspired by my other hobby...archery.

Posted by: DeadBolt

First workout...cardio/therapy day.

Treadmill: 25 minutes
5 minutes @ 60%MHR
5 minutes @ 80%MHR
5 minutes @ 60%MHR
5 minutes @ 80%MHR
5 minutes @ 60%MHR

Eliptical: 10 minutes @ 80%MHR

Shoulder Threrapy
Knee Therapy
Abs

Good start to the week.

Posted by: Triple Threat

A new journal.

Let me be the first to whore it up.

Posted by: soxmuscle

I like.

Posted by: Pylon

Well, I hope the new journal means you will be around more!

Posted by: Archangel

Looks Solid to me Brother Bolt, it might look simple, but trust me, its NOT!!! I wish you NOTHING but the BEST my Friend!!!

Posted by: DeadBolt

Quote:

Originally Posted by Triple Threat

A new journal.

Let me be the first to whore it up.

Posted by: DeadBolt

Quote:

Originally Posted by soxmuscle

I like.

thanks for stoppin in bud

Posted by: DeadBolt

Quote:

Originally Posted by Pylon

Well, I hope the new journal means you will be around more!

yea man no worries...now i have a new shift w/ internet access so ill be around alot lol

Posted by: DeadBolt

Quote:

Originally Posted by Archangel

Looks Solid to me Brother Bolt, it might look simple, but trust me, its NOT!!! I wish you NOTHING but the BEST my Friend!!!

we'll see tomorrow its my first day lol thanks for all the help

Posted by: kinkery

nice

g'luck with your goals

Posted by: b_reed23

can't wait to see a new workout in here!

Posted by: DeadBolt

Quote:

Originally Posted by b_reed23

can't wait to see a new workout in here!

Me too! LOL

Quote:

Originally Posted by kinkery

nice

g'luck with your goals

Thanks I just got out of work and I'm wired but I need to get some sleep before this big almighty HIT workout...I think archie is full of it though how bad could it really be

Posted by: Triple Threat

Quote:

Originally Posted by DeadBolt

I need to get some sleep before this big almighty HIT workout...I think archie is full of it though how bad could it really be

Famous last words.

You doubt Arch?

Posted by: DeadBolt

Well all joking aside its not what I thought it would be. I didn't get the workout I was expecting. Well heres the numbers:

Rack Deadlift
225*12 r/p *8

B/O Row
135*12 r/p *9

Pulldown
120*15

BB Shrug
185*12

DB Side Lateral
30s*12

BB Curl
60*10

Seated calf raise
10*70*15

To be honest with you I barely broke a sweat doing this...the biggest sweat was w/ calves. Yea I pushded myself but I am so use to working in the 20-50rep range on everything it just seemed like I didn't get enough. I coukld have done this 2-3 times in a row with no problems.

No rest between exercises...I set all the stations up and just went from station to station.

WTF DID I DO WRONG YA'LL?!?!?!?

Oh FYI a normal workout for me before this would have been something like:
B/O Row -/- Leg Press -/- DB Bench -/- Sprints
95*30 -/- 180*30 -/- 40s*30 -/- 2 minutes

I would do that circuit 4-5 times with zero rest between anything...do that right after the sprints start again. Some days I'd go as high as 40-50 reps. Now those were an ass kicking workout!

Posted by: soxmuscle

You either went to 12 or 15 reps in every set. You're telling me you went to absolute utter failure and managed such a pretty number in the process?

I would sometimes die at 9 and then do 1 or 3 forced reps to get to an even number but perhaps thats where the problem lies.

Did you really fail at 12 or could you have gotten that 13th rep?

Posted by: DeadBolt

Deads, rows, shrugs, curls, laterals all died short a rep or two but I forced those to get to pure failure while maintaining good form.

Pulldowns I just hit failure @ 15.

This is all maintaining proper form...I could have gotten more reps had I let my form slack and allow more secondary muscles into play but that would defeat the purpose...

Posted by: Seanp156

Good luck with cutting DB, I'm trying to lose some bodyfat, but I don't really want to drop weight much at all. What happened to your knee?

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

Good luck with cutting DB, I'm trying to lose some bodyfat, but I don't really want to drop weight much at all. What happened to your knee?

Hey bro thanks! I subluxed my knee...basicly means I dislocated it but it popped back in on its own. But its getting better.

Yea I need to get some more BF off of me lol...

Posted by: Pylon

Well, my guess is that you mentally prepared yourself to fail at 12 reps, so you did. You just need to adjust to the new program is all.

Remember, 12 reps earns you the right to add weight. I'm betting you'll be able to add a couple of times before you really fail before 12.

The other possibility is that because you have been doing such high reps, your endurance is outstanding. More weight will fix that too.

Posted by: DeadBolt

Py I will give this plenty of time and I could see it working once I adjust. I know this for sure my traps are KILLING me right now LOL...I haven't deadlifted or done shrugs in months so man my traps are hurtin LOL.

I will work with it saturday and play around with my rep cadence and weights and we'll see what happens. I may go for a longer negative then I was tuesday.

Posted by: soxmuscle

It's good that you're going to stick with it. I know it's one of the best ways to train, if not the best, but I just can't get the mental aspect of being in the gym so infrequent out of my head.

Posted by: Archangel

I agree w/ Brother Pylon!!! Adjust the weights to where you HITting it hard on the first couple of reps, you want to WORK here, remember that my Friend!!! Use a rep cadence of 4-1-2-1 and see how that feels, remember Brother Bolt, its a Principle, not necessarily a routine, GLAD your gonna stick w/it, I feel bad, sorry if I let ya down!!!

Posted by: DeadBolt

Quote:

Originally Posted by Archangel

feel bad, sorry if I let ya down!!!

Please let me down cmon mike...you've done nothing but help how could you have let me down. I will pay closer attention to my cadences and really start w/ some heavier weights this time around and see how I do. maybe I'm use to just going lighter and mentally hitting fatigue.

I will get this crap to work LOL...tomorrow I have an abdominal ultra sound got some issues w/ my liver. Not sure WTF it is but I will hit the gym after that (no food 8hours prior to procedure).

Posted by: DeadBolt

Quote:

Originally Posted by soxmuscle

It's good that you're going to stick with it. I know it's one of the best ways to train, if not the best, but I just can't get the mental aspect of being in the gym so infrequent out of my head.

See but this works out great for me b/c I never do cardio b/c of lack of time/laziness. Now that these workouts go so fast I do more shoulder/knee therapy, core work, and cardio. But the entire time still getting a good anerobic workout! So I think this will really be good for me!

Posted by: Double D

HIT huh? I wish I could get into it, but I just cant stand it. I puke everytime!

Posted by: b_reed23

what kinds of probs/symptoms are you having with your liver DB??

Posted by: DeadBolt

Quote:

Originally Posted by b_reed23

what kinds of probs/symptoms are you having with your liver DB??

Good question no one knows. He did a bunch of tests and couldn't find anything that would make sense b/c some levels were high so i have to go for an ultra sound to see whats wrong. He is mainly concerned being that I'm an EMT I didn't get something like hepatitis or something. I have been freaking out for 2 weeks now...I have to be there in 2 hours then I dont know what they are going to say.

Posted by: DeadBolt

Quote:

Originally Posted by Double D

HIT huh? I wish I could get into it, but I just cant stand it. I puke everytime!

Really? I guess I've been doing intense circuit work for so long now that doesn't even enter my mind.

Posted by: DeadBolt

Today was a GREAT workout!

I had to get an ultra sound of my liver/kidneys today at noon (ill get the results next week) but my boss called me in to work early. So I had very little time to workout and no food so I wasn't going to go but said fuck it and went in for a few minutes really fast. Man am I glad!

Workout B

Squats
185*32 r/p *8

Leg Curls
60*22

Inc BB Press
135*17 r/p *4

Flat DB Fly
25s*13

BB Skull Crusher
50*11

SPENT!

Tempo was 2/1/2/1. I was in such a rush I went a little faster and forgot to do a longer negative but made up for it with a shit load of reps LOL.

Man this was all with no food in me since last night b/c of the ultra sound! After those 5 sets my muscles were shaking like hell lol.

Posted by: Pylon

Wow! That's impressive, even without the situational info. Bravo!

Posted by: Double D

Does that mean you did 285 for 32 reps?!?!

Posted by: DeadBolt

Quote:

Originally Posted by Double D

Does that mean you did 285 for 32 reps?!?!

I wish but it was only 185...

Posted by: Double D

185 is what I meant and I still think thats a shit load for that many reps!

Posted by: DeadBolt

Quote:

Originally Posted by Double D

185 is what I meant and I still think thats a shit load for that many reps!

lol tnx bud

Posted by: DeadBolt

Well just finished 20hr shift now I have 6 hours off then back for another 8hr shift. Man I am sooo fucking tired right now!

But after tonight my weekend starts!

Posted by: Pylon

Brutal schedule, Bolt. Get some rest!

Posted by: Double D

That does sound pretty horrible. You had better be getting paid well!

Posted by: DeadBolt

Quote:

Originally Posted by Pylon

Brutal schedule, Bolt. Get some rest!

Well thats my plan this weekend...after I get home tonight I'll sleep then go to my summer home in PA where theres no phones or anything. Just a little place in the mountains to relax!!!

Posted by: DeadBolt

Quote:

Originally Posted by Double D

That does sound pretty horrible. You had better be getting paid well!

I wish LOL...if I was getting paid good I wouldn't be working that much

Posted by: Triple Threat

Quote:

Originally Posted by DeadBolt

Squats
185*32 r/p *8

Wow. I think I'll just go and delete my journal now.

Posted by: b_reed23

OMG! Very impressive workout especially for a "quickie"!! Have a great weekend DB!!

Posted by: DeadBolt

Quote:

Originally Posted by Triple Threat

Wow. I think I'll just go and delete my journal now.

No worries my leg endurance has gone through the roof with my previous training....they are far superior to the rest of my body.

Posted by: DeadBolt

Quote:

Originally Posted by b_reed23

OMG! Very impressive workout especially for a "quickie"!! Have a great weekend DB!!

Thanks hun! And Iw ill I'm about to go to the gym real fast then off to PA for a few days to relax in the country!! Be back in a bit with a workout before I take off.

Posted by: DeadBolt

This workout was MUCH better! I am really enjoying the very quick workouts b/c I dont have much time to be in the gym!

Only thing I want to do next week is go lighter on the BB rows and get a deeper row...I felt I was short rowing the weight just slightly so I had a guy watch and he said i could get a little deeper so I'm going to drop the weight a lil bit and keep form. I think it may have been that i didn't have chalk as well so the sweat made it impossible to grip so i was afraid of dropping the bar LOL.

Rack Deads
225*12 r/p *7

BB Rows
135*13 r/p *11

Pulldown
120*17

BB Shrug
185*19

DB Side Lateral
30s*13

BB Curl
50*14

SPENT!

Now its shower and off to PA to enjoy the weekend. I'll hit all your journals monday hope everyone enjoys their vacation weekend!!

Posted by: Double D

That sure is alot of reps, ever think about uppin the weight?

Posted by: DeadBolt

Quote:

Originally Posted by Double D

That sure is alot of reps, ever think about uppin the weight?

That was only my second time doing the w/o so I'm trying to adjust to the routine vs weights so this coming week I can add more weight in certain movements a nd take some away from others to get the proper rep scheme.

Posted by: Double D

Well theres not to many times I enjoy reading HIT routines, but I like yours.

Posted by: DeadBolt

Quote:

Originally Posted by Double D

Well theres not to many times I enjoy reading HIT routines, but I like yours.

Thanks LOL...stay tuned within the next few hours I will be HITing the gym in a few minutes and want to see how many reps I can squeeze out w/ 225 for squats. I pray to god its no where near 30 LOL.

Hey and you never know what you get in my journal...always a fire or ems story around the corner

Posted by: DeadBolt

Well another good workout....I am enjoying HIT very much!

Squat
225*21 r/p *5 PR!

Lying Leg Curl
70*16

Inc BB Press
155*8 r/p 2

DB Flat Fly
30s*13

BB Skull Crusher
50*14

Abs 120 reps/6 set circuit

I didn't have time for cardio today...I have to get some food and prep some meals for the rest of the week.

Posted by: Archangel

W/O's are lookin Excellent Brother Bolt!!! Why don't you try to add another rest/pause set on your rest/pause movements(for a total of 3 mini-sets) Talk about FRYING your CNS and muscles!!! Your doing Great, I'm so glad your enjoying it!!!

Posted by: DeadBolt

Quote:

Originally Posted by Archangel

W/O's are lookin Excellent Brother Bolt!!! Why don't you try to add another rest/pause set on your rest/pause movements(for a total of 3 mini-sets) Talk about FRYING your CNS and muscles!!! Your doing Great, I'm so glad your enjoying it!!!

Yea I was just going to ask you about that. I will def add those into my major groups. Hopefully that will help out b/c I dont feel like I'm getting HIT hard enough. Even though I am following the guidelines and what not I think I'm use to a higher volume workout. But thats not for a few weeks.

Posted by: Double D

225 fir 21 reps, ouch brother very ouch!

Posted by: DeadBolt

Quote:

Originally Posted by Double D

225 fir 21 reps, ouch brother very ouch!

Posted by: DeadBolt

Well since I didn't get any real cardio in monday I went in on my rest day and did:

20 minutes HIIT 1 minute intervals run/walk
shoulder rehab

Posted by: Triple Threat

Quote:

Originally Posted by DeadBolt

I didn't have time for cardio today...I have to get some food and prep some meals for the rest of the week.

You'd rather eat than do cardio? Yeah, me too.

Great job on the squats, DB!

Posted by: b_reed23

Quote:

Originally Posted by Double D

225 fir 21 reps, ouch brother very ouch!

i second this!!

Posted by: DeadBolt

Quote:

Originally Posted by Triple Threat

You'd rather eat than do cardio? Yeah, me too.

Great job on the squats, DB!

I look at it this way if i did cardio I would eat like total shit all week which would negate all the cardio I would have done that day. If I cut the cardio and prepped all my meals I would have consumed less calories in the end hence losing weight.

Sounds good? Well its the story I'm sticking to b/c it makes me feel better about being fat

:heh:

Posted by: DeadBolt

Quote:

Originally Posted by b_reed23

i second this!!

Thank ya!

Posted by: DeadBolt

I took some random and quick measurments today before work. I dont remembetr them exactly but I know they were something like:

Shoulders 48 1/2
Chest 42 1/2 or 43 1/2
Kneck 17
Arms flexed 15 1/2
Calves 17
Legs 26

Lost alot of mass off of my legs thats for damn sure!!! This was also all done cold.

Posted by: Devlin

Hey DB. Thought I drop in here now that my life is getting back together.

Things are looking good in here. Did you get the results of your ultrasound yet? I'm sure you know about supplements to take to help your liver, but if not I'm a total believer in Sam-e and Vitamin E for the liver. I have seen drastic improvement in liver enzyme levels with just using Sam-e and Vitamin E (granted the results where with my dog who has serious liver disease, but those two supplements saved her life).

Speaking of archery...I thought about you this week when I saw a report on the news about a goose that is walking anf flying around with an arrow through its body. I thought, "man DB would not have let something like that happen and would probably be pissed that a "hunter" would do that to a animal." http://www.wkyt.com/home/headlines/7718807.html Link to the story about the goose.

Posted by: DeadBolt

Thanks for stopping in Dev!

Yea I started taking a few things and I am waiting for the doc to call me this afternoon. I dont think its anything serious but ya never know. It was right where I switched over alot of vits and stuff like that so I'm thinking thats what did it. He said he'd call between noon and 2pm though.

What a jag off that person is!!! I hate see'ing stuff like that truelly gives hunters a bad name. Odds are it was a kid just messing around but it always gets pointed back at the hunters/archers. I work so hard day in and out to preserve hunting/archery through political rallys, speeches, donations, joining organizations who can fight on a higher level, and donate all my free time and only gain one step...some a-hole comes along plugs a duck and I lose 10 steps. So not kewl!

Posted by: DeadBolt

On a good note weighted in at 189 this Am. That means I'm down another 3lbs! w00t!!

OK off to the gym and kick some ass

Posted by: DeadBolt

Had a good workout...made some adjustments and I think I am finally getting the hang of this. Oh and the double r/p is killer LOL.

Rack Deadlift
245*12 r/p *9 r/p *9

uke:

BB Row
115*13 r/p *9 r/p *5
~~go back to 135 next time...this was just a form check weight and it was a bit to light.

Pulldown
135*11

BB Shrug
205*13

DB Side Lateral
30s*11

BB Curl
60*13

Abz 6 sets 120 rep
calves 4 sets 70 reps

Cardio 15 min eliptical @ 70%mhr

Post w/o shake/lunch

1 hour water fight with my 2 little cousins....yes running around with 2 little kids is a workout but I had a BLAST doing it

Oh and one of my buddies that goes to the gym the same time I do noticed me busting mu hump today and said it looks like its finally working out for you. So I guess I'm doing it right now b/c its getting noticed

Posted by: Double D

Your killin it DB! Nice work!

Posted by: Triple Threat

Good workout, DB. I'll bet you loved those rack DLs.

Posted by: DeadBolt

Quote:

Originally Posted by Triple Threat

Good workout, DB. I'll bet you loved those rack DLs.

The reps are killing me LOL...I'm use to keeping my rack deads under the 6 rep range so all these reps destroy my lower back and traps. But its part of the fun!

Quote:

Originally Posted by Double D

Your killin it DB! Nice work!

Thanks bro!

Worked a 24 hour shift again and ended up eating like shit. But hey I'm not beating myself up over it shit happens. I am utterly exhasuted b/c its now been 40 straight hours I've been up so its off to bed then when ever the hell I wake up its gym time. See ya'll in 8-10 hours

Posted by: b_reed23

why no ab or arm measurements? how were you test results??

Posted by: DeadBolt

Quote:

Originally Posted by b_reed23

why no ab or arm measurements? how were you test results??

b/c I totaly forgot LOL....I need to find the tape again to get the unflexed arm measurments and abs.

Posted by: DeadBolt

Well not so good of a workout today. I didn't sleep for 40 straight hours yesterday so today I just had no energy and my mind is other places. Just couldn't concentrate and didn't eat anything before I went in.

Squats
245*13 r/p *5 r/p *3

Lying Leg Curls
80*14

Inc BB Bench
135*13 r/p *4 r/p *2

Flat DB Fly
35s*9

BB Skull Crusher
60*7

6sets/120 reps abs
2 sets/60 sets calves

Mind in lala land...I'm burnt!

Posted by: Double D

Your killin it DB!

Posted by: DeadBolt

Quote:

Originally Posted by Double D

Your killin it DB!

Thanks bro!

Posted by: DeadBolt

Sorry ya'll internet at work is down so I dont get much time to get on. It should be fixed by tomorrow.

Had a good workout today...started w/o C week and its just as good as a and b thus far.

Deadlift
255*14 r/p *4 r/p *4
~~moving up to 285 saturday

BB Row
135*11

Pulldown
135*13

DB Shrug
75s*16

B/o Lateral
30s*15

Preacher Curl
70*8

Calves 90reps/6sets
Abz 132reps/6sets

Shoulder therapy

Cardio 15 minutes eliptical @ 75-80%MHR

The rest of the week is hellish...tomorrow I have to pull an early shift then I have court right after, then this weekend I will be helping out at a relay for life walk from saturday afternoon till sunday morning, then from there I have my archery tourny sunday morning. I'll need some serious sleep after all that LOL.

Posted by: DeadBolt

Diet has been all messed up lately...today I've eaten

pre w/o 1 1/2 scoops whey 1 potato roll
post w/o 1 1/2 scoops whey
meal 1 3 wraps (40 carbs) w. 6oz pork w/ lettuce and 1/2 apple
meak 2 tuna w/ large garden salad

Posted by: Triple Threat

Sounds like you've got a busy weekend ahead. I assume your back will be a bit stiff tomorrow after those DLs.

Posted by: DeadBolt

Quote:

Originally Posted by Triple Threat

Sounds like you've got a busy weekend ahead. I assume your back will be a bit stiff tomorrow after those DLs.

Eh I keep it warmed up my lifting stretchers all day

Now saturday after trying to max out w/ 285 we'll see how stiff I get. I'm looking to hopefully get 10-12 reps and at least 2-3 reps on each rest pause but we'll see!

Posted by: b_reed23

lookin great DB! Your diet could be a LOT worse

thanks for your help in my journal

Posted by: Double D

How many reps are you expecting on knocking out with 285?

Posted by: DeadBolt

Quote:

Originally Posted by b_reed23

lookin great DB! Your diet could be a LOT worse

thanks for your help in my journal

Yea well there were alot more carbs today lol...tomorrow I'm gonna have to limit my carb intake so I'm not over to much by the end of the week

NP with the help hope it helps ya out...enjoy this weekend heavily and get back to me let me know. Next step is crap people use when they are on steroids and you dont want any of that

Posted by: DeadBolt

Quote:

Originally Posted by Double D

How many reps are you expecting on knocking out with 285?

I'd like to hit 285*10 or so somewhere around there...then maybe another 2-3 reps w/ the two rest pauses! If I hit anything over 6 reps it will be a PR though so thats what I'm aiming for heh.

Posted by: DeadBolt

Today was a good workout...I had to run in and out super fast but I hit it hard in a real short time!

Squats
245*16 r/p *3 r/p *3

SLDL
165*11
~~grip failure combo'ed w/ numb legs from squats

Inc BB Bench
135*16 r/p *3 r/p *2

Inc Fly
30s*13

DB French Press
55*8

Thats all I had time for have to run around and re supply my entire firehouse kitchen!!! Been cleaning it for 2 days now its off to re-stock with EVERYTHING!

Posted by: DeadBolt

Another quick workout...blah blah blah

Deadlift
285*11 r/p *3 r/p *3 PR!

BB Row
135*13 r/p *3 r/p *3

Pulldown
150*9

DB Shrug
80s*13

B/o Lateral
35s*13

Preacher Curl
70*11

Off to work...

Posted by: DeadBolt

Today was a shity workout...I've had a nasty cut on my foot that got infected all weekend and week thus far and its hurts like a bitch to even walk! I have done no cardio b/c of it and today I almost passed on the gym but decided to try and work my way around it.

SLDL
185*16 r/p *5 r/p *3

Leg Ext
90*17

Inc BB Bench
155*11

Inc Fly
35s*13

French Press
55*10

I felt good up until the SLDL's were done...I looked down and saw blood seeping into the toes of my sneakers. I figured that was a bad thing and just flew through the rest of the stuff to get something in. Everything was done with no thought into it. Just wanted to get it done so i could get outta the gym and rest my foot. I hope this shit goes away soon!

Posted by: b_reed23

take it easy until your healed up DB!! You know this!

Posted by: DeadBolt

I may not do cardio but there is no way I'm not getting my weights in...body is just now starting to get back in the rythm of continous workouts not gonna keep on that BS cycle I was one before. Gotta keep on workin through it no mater how much it sux

Posted by: Double D

Workouts lookin solid DB!

Posted by: DeadBolt

Quote:

Originally Posted by Double D

Workouts lookin solid DB!

Thanks bro!

Posted by: DeadBolt

Man I HATE shaving LOL. I decided to get rid of the winter coat and shave dowm...man what a pain in the ass I hate it lol but summer is near and I'm leaning out so its time.

Also time to start tanning again I am almost albino!

And either next week or the week after I will be starting some creatine. I found a tub of stuff from a while ago in the bottom of my suppliment drawer so I figured since I've been going to the gym consitantyl again I will give it a go and see what happens! I think its the metrx micronized creatine.

Posted by: Double D

Thats funny I just found my creatine the other day as well. To bad that shit was from 1999!!!

Posted by: Devlin

Take care of that foot. You of all people should know how quickly a little cut on the foot can turn nasty enough to need a doctor or hospital visit.

Now hit the tanning bed so you don't blind anyone with the pasty skin.

Posted by: DeadBolt

Quote:

Originally Posted by Double D

Thats funny I just found my creatine the other day as well. To bad that shit was from 1999!!!

Wow thats some old shit LOL!

Posted by: DeadBolt

Quote:

Originally Posted by Devlin

Yea I know I have been cleaning it and what not but its taking time to heal up w/ work and all. Its almost there...

Yea the only thing I hate more then shaving is tanning...god I hagte this shit LOL!!!!!

Posted by: Devlin

Quote:

Originally Posted by DeadBolt

I don't mind the tanning, I just hate the smell of the tanning lotion after tanning. Shaving I hate it, but can't bring myself to having my legs waxed

Posted by: DeadBolt

Quote:

Originally Posted by Devlin

I don't mind the tanning, I just hate the smell of the tanning lotion after tanning. Shaving I hate it, but can't bring myself to having my legs waxed

I burn so the first month or so is miserable for me to tan...after that I ussually enjoy it b/c I can sit for a whole 20 minutes and relax. I normally fall asleep LOL...but its relaxing w/ the warmth.

As for shavinf it never gets better...but costs to much for waxing.

Posted by: Pylon

Heya Bolt!

When do you expect your test scores back?

Posted by: DeadBolt

Quote:

Originally Posted by Pylon

Heya Bolt!

When do you expect your test scores back?

Heya buddy!

I heard that they wanted to get the results out by early summer but god only knows how fast this shithole state will work!

Posted by: Burner02

Was'sup, DB!

Posted by: DeadBolt

Wassup big Burns! Hows life been man?

Posted by: Devlin

Quote:

Originally Posted by DeadBolt

Heya buddy!

I heard that they wanted to get the results out by early summer but god only knows how fast this shithole state will work!

I so don't miss NJ

Posted by: DeadBolt

Quote:

Originally Posted by Devlin

I so don't miss NJ

Posted by: DeadBolt

Well good and bad news...

Good: I'm down to 186 (from 192) since I started HIT. Another 16#'s and I'll reach my goal!!

Bad: Eh gotta go in and talk to my Captain...may be getting suspended/fired if this shit keeps up. Got a new supervisor and he is about 6 seconds older then I am and has no idea how to be a supervisor. He asks all of us workers what to do ????? you fucking kidding me? Then he demands repect from me which he aint gettin...you have to earn that shit buddy! So he has been pushing my buttons lately and that shit just aint fucking kewl. He actually went into my rig yesterday and took some of my gear b/c the doors were unlocked...not my problem the truck sux! So he is cuasing a big comotion...which if he keeps it up is going to get him hurt. I called him yesterday and he started saying all kinds of bullshit and after a long fucking day full of bullshit I damn near threatened harm on him so he needs to stay out of my way or we will have big problems!

Sorry needed to vent off to shower then talk to captain then gym! Looking to hit 315 on the deadlifts today ya'll!!!!

Posted by: DeadBolt

Well after a very long talk w/ my captain I was just out of mood to workout but did it anyways. I couldn't get motivated or keep my head in it but I tried my hardest.

Deadlift
315*3 r/p *1

BB Row
155*9 r/p *4 r/p *4

Pulldown
150*11
~~~only thing that felt good today

DB Shrug
80s*16

B/o Lateral
40s*11

Preacher Curl
70*10

Now I'm cooking some carbs for the week...sweet tater mash! Gotta grill up some more meats as well...

Posted by: Burner02

Hope you are documenting all things that happen...keep things on your playing field, brotha.
I onec read a 'rule' about how to act to cops and it will work here:
On the street, the cop is always right. In the court room is where you can be right.
(OR something like that)
Basically speaking: said ass-hat is in a position of authority over you..which means in the short term..he will always 'win'. But, if u document, stay professional and show he is out of line..then i t will be his ass on the carpet. Don't do dumb shit to jeopordise your career...

And...nice deads...

Posted by: DeadBolt

Yea I know its just so hard to be so professional sometimes ya know...its like a nagging dog at your heels all day sometimes ya just want to punt em across the damn room LOL.

Posted by: Double D

Kick ass workout DB!

Posted by: Devlin

Quote:

Originally Posted by DeadBolt

Yea I know its just so hard to be so professional sometimes ya know...its like a nagging dog at your heels all day sometimes ya just want to punt em across the damn room LOL.

That's how I feel about my boss many times, except my dog/boss nips instead of just nagging. However atleast mine is acting a bit more better now, I think someone finally got to him.

Posted by: DeadBolt

Quote:

Originally Posted by Devlin

That's how I feel about my boss many times, except my dog/boss nips instead of just nagging. However atleast mine is acting a bit more better now, I think someone finally got to him.

Thats funny b/c mine doesn't even want to talk to me know...just ran into him at the office and he just acted like he was on his phone. LOL

Posted by: DeadBolt

Quote:

Originally Posted by Double D

Kick ass workout DB!

Eh no so much but tnx for the compliment lol. It will get better I promise!

Posted by: DeadBolt

No third workout...man this is the first one I've missed so far on HIT!

I'm on my last 12 hour shift till monday and this will put me just over 72 hours...and in that I've only slept 8 hours

I had the time to go real fast yesterday after work but my body was just screaming at me to not I was hurtin so bad from workin so many hours straight. I didn't want to risk anything so took the weekend off. I need sleep more then anything now though.

Posted by: Pylon

HIT will kill you if you don't get proper rest. Sometimes not working out is better.

Posted by: DeadBolt

Quote:

Originally Posted by Pylon

HIT will kill you if you don't get proper rest. Sometimes not working out is better.

Yea I needed it....I also went to my fathers house last night down the shore for some extra rest! Its so quiet and peacefull here its the best nights sleep I've had in weeks!!!

This is also the first fathers day I am ever getting to spend wit him....we have always worked every fathers day so this year we both took off to enjoy the day with each other. It sux my brother had to work but we get to have dinner together which is kewl!

Posted by: DeadBolt

MAN I HAD A BLAST!!!!

This was the best weekend I could ever ask for. Being thst I live so far from my father we never get to see each other but we made up for it this weekend! We spent every waking moment together, BBQ'ed, went jet skiing, took our boat out for a nice ride at sunset, just relaxed and swapped stories. Man I enjoyed myself to the fullest!

I hope everyone else had a great fathers day b/c I know I did for sure!!!

Posted by: Burner02

sounds like a pretty good day, DB!

Posted by: Pylon

Glad it was a good one for you!

Posted by: DeadBolt

Quote:

Originally Posted by Burner02

sounds like a pretty good day, DB!

Posted by: DeadBolt

Well I wasn't going to hit the gym today and I wish I hadn't. I have to ull an extra shift this week and it was on my workout day so I wasn't going to workout today but got home from my midnight shift and had a ton of energy.

Well from all the jet skiing my entire body is just super sore...takes alot of strength to do that stuff for a few hours and my knees got the best of it so they were a bit wobbly but nothing crazy. Well while dealifting today I went for my r/p and I hyperflexed by bad knee...not tear or anything just a little over flex so I wont be doing legs this week and I will wait till thursday to see if I will hit upper body (most likely I will) But it was a real bummer to do it...I will keep positive I am already icing it before work and I will have to look for my knee brace so I can wear it underneath.

Deadlift
285*10 r/p 0

BB Row
155*8 r/p *5 r/p *3

Pulldown
150*10

BB Shrug
185*12

DB Side Lateral
30s*10

BB Curl
60*10

After the knee deal I wasn't focused on my workout at all...just worried about the knee. Between a long busy shift prior, an alrwady sore body, and my knee I struggled to get through it. But in a day or so I will be back to normal and doing stupid things!!

Posted by: Burner02

if it makees u feel better....u are moving more weight than me....
:P

Posted by: DOMS

Quote:

Originally Posted by DeadBolt

But in a day or so I will be back to normal and doing stupid things!!

That could almost be a motto!

Posted by: b_reed23

you are dead on about the jetskis! we rode them all day, for 2 days straight over memorial weekend, and we were jumping waves and shit...it really wears out your legs BIG TIME

still a great workout though!

Posted by: DeadBolt

Quote:

Originally Posted by Burner02

if it makees u feel better....u are moving more weight than me....
:P

Hehe well next week i may go for the big 315 again and hope for 6 reps!

Posted by: DeadBolt

Quote:

Originally Posted by DOMS

That could almost be a motto!

Posted by: DeadBolt

Quote:

Originally Posted by b_reed23

you are dead on about the jetskis! we rode them all day, for 2 days straight over memorial weekend, and we were jumping waves and shit...it really wears out your legs BIG TIME

still a great workout though!

Yea they are brutal on the body but so F'ing fun LOL! I'd do it all over again! Going airborn is the best!!!!

This week I will take it easy debating cardio b/c of the knee but next week I hope to be 100%

Posted by: Pylon

Hey, bad workouts beat no workouts. And that wasn't a bad workout anyway!

Posted by: DeadBolt

Quote:

Originally Posted by Pylon

Hey, bad workouts beat no workouts. And that wasn't a bad workout anyway!

It feels bad though...if I'm not into it mentally my mind makes me feel like it wasn't even worth it! I need a good back workout next week or I'm gonna get pissed LOL.

Posted by: DeadBolt

Knee feels a bit better today not as wobbly but still pain in the anterior portion of the knee in the tendon. Same place I get my tendonitis so I hope it gets better for tomorrow. I prolly wont do legs but I will def get some upper body work it!

Posted by: Devlin

Atleast you are getting into the gym which is more than I am doing these days.

Posted by: Double D

I get confused with HIT....why do on some of your lifts you use rest pauses, but on others you dont?

Posted by: DeadBolt

Quote:

Originally Posted by Devlin

Atleast you are getting into the gym which is more than I am doing these days.

I am trying to get there now LOL....no motivation to get in there to do 3 working sets b/c i can't do legs. It will take more time to warm up and shit then to workout!

Posted by: DeadBolt

Quote:

Originally Posted by Double D

I get confused with HIT....why do on some of your lifts you use rest pauses, but on others you dont?

Additional hypertrophy...realy hit the muscles failure point without getting to many reps. Its pushing past it normal limits so to speak...thats why you dont do to much volume bc its alot of intensity in one short workout. Kick the shit outta the muscles REALLY fast then let em rest. Plus it activated different fibers.

But your body can't do forced reps like that over and over again so you normally only do it on the major compounds lifts then the iso work you rep out to complete failure to get really good hypertrophy in a short amount of time and volume.

Posted by: DeadBolt

No gym ya'll sorry...I have a major archery competition saturday and sunday (bout 6 hours from my house so we are sleeping over) but anyhoot I've been shooting amazingly lately so i decided let me go out before the gym and throw a few arrows down range to keep the shoulder solid. Well I've been shooting for hours and have ben shooting like shit. Just not my day and right now it has totaly fuckin pissed me off to no end I'm ready to kill someone. Pretyty bad considering I have to go to work in a bit. I'm just so agrivated i can't even think of the gym!

Posted by: Pylon

Just got the yips. Get it out of your system now, you'll be fine.

Posted by: Double D

Quote:

Originally Posted by DeadBolt

Alright then thanks for filling me in. Like I have said I have used R/P and failure training in the past, but I suck at it!

Posted by: DeadBolt

Quote:

Originally Posted by Double D

Alright then thanks for filling me in. Like I have said I have used R/P and failure training in the past, but I suck at it!

Me to dont worry LOL...I use to be really good at prrs but I dont have the time to be in the gym that long right now.

Posted by: DeadBolt

Quote:

Originally Posted by Pylon

Just got the yips. Get it out of your system now, you'll be fine.

yea I called a few guys and tried to switch some things around this morning. Its not perfect but its better. As long as I have funI dont care!

I'll have pics for ya'll when I come back sunday night.

Posted by: DeadBolt

No work today...man I was sick as a dog all night at work (thank god it was a slow night) and when I punched out this morning I decided to call out sick b/c I just couldn't do it. No sleep and sick is a really bad combo!!

Posted by: Burner02

hope you're doing better.
u still gonna make it to the tourney?

Posted by: DeadBolt

Quote:

Originally Posted by Burner02

hope you're doing better.
u still gonna make it to the tourney?

As of right now I have not backed out...but I have to be up at 0130 hours to get ready to pick the guys up and head out. If anything I will just take the drive and root my guys on but might not shoot. Its a bit much to hike miles uon miles, keep my head into the competition, shoot good, and be sick all at the same time. I javen't yaked today yet sofar my sandwich is staying down. I am going to get to sleep soon (hopeing around 6pm) and get some solid rest before the drive in hopes thats what I need. haven't gotten much sleep the past few days!

Posted by: DeadBolt

Oh and i may be taking a break from HIT for a bit...my old workout partner just finished teaching for the summer and wants to workout again for his break. So we will probably team up a few days a week to workout and he doesn't like HIT so I will prolly take a lil break and come back to it once summer is done or once we stop lifting together.

Posted by: Burner02

Quote:

Originally Posted by DeadBolt

well then...cut out being sick, and you should be just fine..

Posted by: Archangel

Sorry your under the weather my Friend, get better quick, and I see your w/o's have been excellent, Best wishes to you Brother Bolt!!!

Posted by: Devlin

Hope you feel better soon!

Posted by: DeadBolt

Heya everyone still a lil under the weather but I went to the shoot. I actually shot like shit but had a good time a campt and BS'ing w/ the guys!

I slept in today b/c we did ALOT OF DRIVING yesterday! Left at 2:15 didn't get home till 9:15 my god I am sore from that much driving!

Ate like shit but oh well not gonna beat myself up over it. Mentally it was great to get away but now I gotta come home and deal with my girl who for some reason has made a complete 180 and is trying to jump dowm my throat every chance she gets. I dont know wtf is going on but she is kinda starting to piss me off! Then she tells me she doesn't want me to spend the weekend w/ her for her 21st birthday...WTF?!?!?! Thats OK looks like I'll be going out with the guys to shoot again that weekend. Not gonna sit home and wait for her while she is out having a grand fucking time.

She just wants her gift on her birthday but doesn't want to hang out...man what a winner there!

Time to go to the gym and vent a bit!!!

Posted by: M.J.H.

Workouts are looking good, man. Keep it up!

Posted by: DeadBolt

Quote:

Originally Posted by M.J.H.

Workouts are looking good, man. Keep it up!

Tnx bro!

Posted by: DeadBolt

Well had a decent workout today. Stomach and knee still bothering me some but nothing was stopping me from working out today!

Deadlift
305*5 r/p *3 r/p *3

BB Row
155*11 r/p *8 r/p *5

Pulldown
150*13

BB Shrug
205*15

DB Side Lateral
35s*9

BB Curl
60*11

Knee/Shoulder therapy

Abz 3 sets triple superset 60 reps each SS

Posted by: DeadBolt

Here are some pics from this weekend....

Had a good time learned alot and had a blast with thre guys!

My mentor hit this ping pong ball while it was levetating in mid air on his first shot!

Heres the practice range.

Some scenery shots.

Some targets and the guys.

Posted by: b_reed23

the scenery is beautiful! It looks like a good time

sorry to hear about your girl...keep your chin up!

Posted by: Double D

Incredible workout DB! I like those deads! I bet those are super tough!

Posted by: Pylon

Old school longbows! Nice!

Posted by: DeadBolt

Quote:

Originally Posted by b_reed23

the scenery is beautiful! It looks like a good time

sorry to hear about your girl...keep your chin up!

yea it was gorgeous there!!! yea I'm workin it out w/ the mrs....women are such a damn pain

Posted by: DeadBolt

Quote:

Originally Posted by Double D

Incredible workout DB! I like those deads! I bet those are super tough!

Oh man you have no idea LOL..those rest pauses are killer...I do my set rest 10 seconds do another set repeat etc. Those 10 seconds aren't enough LOL.

Posted by: DeadBolt

Quote:

Originally Posted by Pylon

Old school longbows! Nice!

Yea thats my new passion!! Its awsome!

Posted by: b_reed23

Quote:

Originally Posted by DeadBolt

yea it was gorgeous there!!! yea I'm workin it out w/ the mrs....women are such a damn pain

hey now...not all of us are a pain....I am completly drama free

Posted by: Archangel

Excellent w/o Brother Bolt!!!

Posted by: DeadBolt

Quote:

Originally Posted by b_reed23

hey now...not all of us are a pain....I am completly drama free

I wish...LOL

Posted by: DeadBolt

Quote:

Originally Posted by Archangel

Excellent w/o Brother Bolt!!!

Thanks bud

Posted by: DeadBolt

Well I finally got a leg/chest workout in and it felt good! I would have been in earlier but I was getting aggrivated with a bunch of things and finally hung up on a customer service rep and hit the gym for some fun

Squats
225*19 r/p *6 r/p *3

Lying Leg Curl
80*13

Inc BB Bench
155*8 drop 135*5 r/p *4

Inc DB Fly
40s*9
~~ was suppose to do flat but just realized I didn't LOL

BB Skull Crusher
60*9

Abz/Calves/Shoulder and Knee Therapy!

Spent now off to cook for the firehouse meeting tonight!

Posted by: b_reed23

what kind of ab work do you do??

Posted by: DeadBolt

Quote:

Originally Posted by b_reed23

what kind of ab work do you do??

It varries day to day on exercises and what not but I split it up heavier weighted work ie rope crunches, HS weighted crunches, weighted situps and the other part is everything else just done w/ high reps like leg lifts, hip raises, regular crunches etc etc. I normall pick 4 exericeses and run a non stop circuit till I do 3 sets of them.

Today I did rope crunches(weighted) to leg lifts to HS weighted crunches to reverse leg lifts.

Today the bench for obliques was in use or I would have done those as well. I do side crunches w/ the medicine ball.

But I really dont do anything specific just what ever comes to me that day.

Posted by: Pylon

Heya Bolt -

Thought I would let you know I am headed your way in a couple of weeks. I'm flying into Newark on the morning of the 8th for a training class on Monday. I have a little time to kill Sunday, so if you want to meet up for lunch or dinner, send me a PM and we'll work something out.

Posted by: DeadBolt

Quote:

Originally Posted by Pylon

Heya Bolt -

Thought I would let you know I am headed your way in a couple of weeks. I'm flying into Newark on the morning of the 8th for a training class on Monday. I have a little time to kill Sunday, so if you want to meet up for lunch or dinner, send me a PM and we'll work something out.

Where are you going to class...what town? I'm only 30-45 minutes from newark but if you come closer to me we can stop by my fathers resturaunt in garfield.

Posted by: Double D

225 for 19 on squats is impressive!

Posted by: DeadBolt

Quote:

Originally Posted by Double D

225 for 19 on squats is impressive!

Thanks bud! I'm feeling it today LOL...Ive done more but with the knee I didn't go to crazy! But my legs are sore as hell today heh!!

Posted by: Pylon

Quote:

Originally Posted by DeadBolt

Where are you going to class...what town? I'm only 30-45 minutes from newark but if you come closer to me we can stop by my fathers resturaunt in garfield.

Class is in Iselin on Monday, but if you've got time, I can drive up on Sunday. What's the name of his place?

Posted by: DeadBolt

Quote:

Originally Posted by Pylon

Class is in Iselin on Monday, but if you've got time, I can drive up on Sunday. What's the name of his place?

Pescador its a portuguese/spanish resturaunt.

I will have to check my schedual not sure if I have anything that saturday but odds are that sunday I'll be shooting in my archery competitions.

Posted by: Pylon

If nothing else, I'll put his place on my list of places to visit. What do you recommend? Other than the sangria, I mean...

Posted by: Archangel

Hows it goin Brother Bolt??? Hope all is well, enjoy the weekend!!!

Posted by: DeadBolt

Py - Everything is really good. Listen to the specials if you do go they come up with some great things but the seafood is TOP NOTCH. Its delivered fresh EVERY DAY! And they have some awsome 2 person dishes. They are great. And if your a steak person I'd say go for one of the many special steaks they offer!

Arch - Its going I was just about to vent LOL

Posted by: DeadBolt

Well I just got in from working a 27hour shift in which I had to train some noob (god I hate doing that especially when they think their shit dont stink) but anyhoot I made it out alive! I was exhausted and just wanted to go hang w/ the Mrs but forgot she went away for the weekend

It is her birthday today so she went on vaca w/ her friends but I couldn't make it. Of all days I could have used her today and to top it off she keeps calling and texting me which makes me miserable b/c I have been working like an asshole every day all day and they are all having a blast!

Well anyhoot the diet has been decent...low on carbs which is good. Trying to drop more weight slowely! I will be spending the weekend w/ my brother this weekend which is kewl b/c I never get a chance to anymore...we wil be up the mountains all weekend shooting our bows and goofing off which is what we are good at. I can't wait for himt oc ome up here tomorrow to get my mind off things!

Oh and you know your getting serious about dietitng when a cheat meal is a 1/4 cup raisen brand and an apple before bed

I passed on all the cakes, candy and junk food in my house. I'm proud of myself!

Posted by: Triple Threat

Quote:

Originally Posted by DeadBolt

I passed on all the cakes, candy and junk food in my house. I'm proud of myself!

Good display of will-power.

Posted by: DeadBolt

Spent the entire day in the great outdoors w/ my brother today since my girl is on vacation. We went to scout for deer season but ended up bailing and stacking hay all damn afternoon (man it kicked my ass LOL) then we enjoyed the remainer of the sunlight fishing in my buddies pond and eating wild berries!

No workout sorry I know its twice I missed it but the hay would be considered my workout!

Here is a pic of me and my first guppy LOL after a long ass day of bailing int he sun...man I look liek total shit! I need to get a decent pic for you guys. People will think I'm a dirty redneck slob fropm these!

Me w/ the first one:

My bro trying his damndist to out fish me

Finally he landed one after my 3rd or 4th:

Then his last one just as we were leaving:

They were tiny things in a dinky pond but I had a blast poppin some grubs out there shooting the breeze and eating some local berries!

Man what a blast I had today...how can anyone not enjoy the outdoors?!

Posted by: DeadBolt

Hey guys sorry been MIA. Ben sick as a dog AGAIN! Its getting rediculus! I dont know why Ic an't kicm this stomach bug! Been throwing up all weekend and I'm trying not to get dehydrated!

I decided WTF to push through a workout b/c I wasn't missing 2 in a row. So its not the best but its something.

Leg Press (no way I was squating)
360*18 r/p *6 r/p *5

Lying Leg Curl
80*13

Inc BB Press
135*13 r/p *4 r/p *3

Flat DB Fly
40s*7

BB Skull Crusher
60*7

Ran to the bathroom to yuke again...man I hate this god awful bug!

Posted by: Triple Threat

Posted by: DeadBolt

Ello!! Hope everyone had a good 4th of July! I've been sick all week but tuesday I went to standby w/ the fire dept in a neighboring town for their fireworks. Just ended up watching them b/c there were no calls got to enjoy the night w/ the fireworks. They put on an awsome show!

Ont he 4th I went to my girls family BBQ...was sick as shit and felt bad b/c I didn't eat much there. Then it rained and our firworks got cancled. No sure of the rain date. But I did have a bowl of pasta...pretty much all I could keep down. Any form of protein would come right back up!!!

Well any hoot even though I've been sick I stillw ent to the...gettin by w. the bare minimum but its something. Actually had a decent workout today...felt strong but its probably b/c of all the carbs I consumed yesterday. Either way here it is!

Deadlift
305*8 r/p *3 r/p *2

BB Row
155*13 r/p *6 r/p *5

Pulldown
165*8 PR!!

BB Shrug
225*8

DB Side Lateral
35s*11

BB Curl
60*13

No additional stuff...I'm hoping by next week I can get back to my normal stuff.

I have to start cardio again though...I stayed away from it so I could maximize my weight loss...now I'm at 182 its time to start the cardio to drop my last 12 LBS. On a good note I have noticed more striations in my shoulders and neck...and more lines in my back.

Posted by: DeadBolt

Errrr time to go back to work! Man I hate working when I feel like shit!

Posted by: b_reed23

Nice workout! why don't you do a rest/pause on every exercise?

Posted by: DeadBolt

Quote:

Originally Posted by b_reed23

Nice workout! why don't you do a rest/pause on every exercise?

Only on the major/compound movements...the smaller movements are just one set of all out proportion.

Posted by: Burner02

Quote:

Originally Posted by b_reed23

hey now...not all of us are a pain....I am completly drama free

true...but live in Tennesse...AND have a BF...

Posted by: Burner02

so...things better w/ you and the girl?

Posted by: DeadBolt

Quote:

Originally Posted by Burner02

so...things better w/ you and the girl?

Yea lol...they have gotten better but every time I loosen that grip around her throat she always tried to talk

j/k

Posted by: DeadBolt

Had a decent workout today...

Leg Press
410*19 r/p *6 r/p *4

Lyng Leg Curl
80*13

Inc Bench
135*14 r/p *3 r/p *3

Flat DB Fly
40s*5 pain dropped 25s*6

BB Skull Crusher
60*10

Had some pain when doing the flys so I stopped right away and dropped the weight...I will either do cable cross overs for the next week or so or just go a bit lighter on them for a while.

Posted by: b_reed23

nice workout!

about the rest/pause thing...does that mean I did last weeks workouts wrong?? I really liked doing the rest/pause on everything...especially arms

Posted by: Pylon

Heya Bolt -

I'm in your hood, may hit your dad's place for dinner tonight or tomorrow. Let me know if you will be around!

Posted by: DeadBolt

Quote:

Originally Posted by b_reed23

nice workout!

about the rest/pause thing...does that mean I did last weeks workouts wrong?? I really liked doing the rest/pause on everything...especially arms

The rest pause feels great but its an easy way to overtrain. That causes alot of hypertrophy...its pretty much forced reps. W/ that increased strain comes fatigue and possible injury. Its designed to exhaust the muscles w/ low volume and more frequency. Hit them hard and fast shock the body and let them grow!

I have to head over to your journal toc heck the workout you did...sorry been busy

Posted by: DeadBolt

Quote:

Originally Posted by Pylon