DEAD Center HIT [Forum Archive]

-->

Pages: 1 2 3 4 5 6

DEAD Center HIT

(Click here to view the original thread with full colors/images)

Posted by: b_reed23

MMMMmmmm....flounder....is there any safe way you could mail me some

Posted by: DeadBolt

Quote:

Originally Posted by b_reed23

MMMMmmmm....flounder....is there any safe way you could mail me some

yea i gotta catch some first LOL

Posted by: the other half

do you say you went fishing for stripers or strippers?

Posted by: Archangel

Hope all is well Brother Bolt!!!

Posted by: DeadBolt

Quote:

Originally Posted by the other half

do you say you went fishing for stripers or strippers?

BOTH

Posted by: DeadBolt

Quote:

Originally Posted by Archangel

Hope all is well Brother Bolt!!!

Oh it is just got back from a weekend of camping and shooting my bow until my arms fell off! Man I had such a friggin blast!!! Ate like shit and got pretty drunked up buit well worth it! I needed that escape!

I snapped a few pics and I'm waiting for my buddy to email me the ones he took then I'll post some up for you guys!

I'm afraid to get on the scale though the diet really went to shit...no veggies/fruit excessive meat/fat/carb intake LOL. Oh well I'm not worried though just gotta burn some extra cals in the gym. Even though this weekend we had to have hiked well over 15 miles. I am beat up from all that hiking and shooting...legs are sore arms and back, shoulders, man you name I'm sore!

Hope everyones weekend went as good as mine pix and workout will be up soon!!

Posted by: b_reed23

....maybe you burned off all those carbs and alcohol

Who cares though....everyone needs to live a little!!!!!

Posted by: DeadBolt

Quote:

Originally Posted by b_reed23

....maybe you burned off all those carbs and alcohol

Who cares though....everyone needs to live a little!!!!!

Posted by: boilermaker

Quote:

Originally Posted by the other half

do you say you went fishing for stripers or strippers?

flounder and strippers, either way its bottom fishing

Posted by: DeadBolt

Quote:

Originally Posted by boilermaker

flounder and strippers, either way its bottom fishing

Posted by: DeadBolt

Had a phenominal workout! All those extra cals did me good and I was very aggitated when i got to the gym so that helped as well LOL

Back/DeltsL
Rack Deadlift
135*4
225*4
275*1
335*1
365*1
358*1
405*miss drop 315*8

Sumo Deadlift
135*10
185*6
225*4

BB Row
135*10
165*6*2

HS High Row
230*10
280*6

DB Row
80s*8
90s*6

Vbar Pulldown
150*10*2

Stiff Arm Pulldown
100*10
120*8

BB Military Press
135*8
135*6

Standing Side Lateral SS Seated Side Lateral
30s*8 SS 20s*2
" x2 "

DB Rear Delt SS HS Rear Delt
50s*8 SS 75*15
50s*8 SS 90*12

HS Military Press
80*12
100*8

HS Side Lateral
100*8
80*12

Reverse DB Fly
15s*15
20s*12

Abz 240 reps total
Shoulder Therapy
Cadio 15 minutes treadmill 15 minutes eliptical

Wanted to do sumo deads pnly but had an urge to moive bigger numbers...after I missed 405 I got disruptd by having to move my truck and then came back and just astarted the sumos for no apparent reason LOL.

Just really zoned out and went nuts today extremely fast paced and worked fast back and forth through the gym!

Posted by: b_reed23

how long did your workout take DB?? looks like you went nuts!!!

Posted by: DeadBolt

honestly i have no idea LOL...i just kept going if I had to guess from start to finish with warmups, weights, abs, therapy, cardio, cool down maybe 2 hours or so.

I'm feeling it now LOL.

Posted by: DeadBolt

Had another goo0d workout today...woke up early b/c I have things to do and a buddy oif mine was just about to start chest so I decided to work in with him. All supersets and man did it kick my ass...shoulder took a beating but all is well.

Chest/Bi's:
DB Bench
60s*10
70s*8
80s*2 drop 55s*8
60*8
~~i thought I'd at leadt get 4-6 but my shoulder were to weak from yesterday.

Inc DB Bench SS Pec Deck
45s*12 SS 100*12
50s*10 SS 100*12
55s*8 SS 100*12

Dec BB Bench SS Inc DB Fly
135*12 SS 30s*10
135*9 SS 30s*10
135*7 SS 30a*10

BB Curl
70*12
80*8 PR!!

DB Curl
35s*8
40s*6

HS Preacher Curl
50*12
60*8

Corey Curls
40s*15
50s*10

Shoulder Therapy

Abz are still super sore from yesterday so I passed on them and I have to go get some stuff done so I skipped cardio which I"m pissed about b/c I doubt the person I have to meet up with will answer his phone and fuck my whole day!

Posted by: Archangel

OUTSTANDING w/o's BRother Bolt, and kudos to you for enjoying a weekend, thats the only way to appreciate life and re-charge the battery my Friend!!!

Posted by: b_reed23

great workouts in here lately!!!! Have you been getting more sleep, or was it the weekend recharge that has you movin like the energizer bunny???

Posted by: DeadBolt

Quote:

Originally Posted by Archangel

OUTSTANDING w/o's BRother Bolt, and kudos to you for enjoying a weekend, thats the only way to appreciate life and re-charge the battery my Friend!!!

Yea lately I have learned that...if you dont enjoy life whats the purpose of what you do? Work all day please others and do what you are told for what...to die miserable? I have made a vow I will enjoy every minute of every day no matter what is ging on! Keep the mind happy and the body will follow!

Posted by: DeadBolt

Quote:

Originally Posted by b_reed23

great workouts in here lately!!!! Have you been getting more sleep, or was it the weekend recharge that has you movin like the energizer bunny???

I dunno LOL. Things have finally gotten "back on track" in my life, I have been getting more quality sleep, diet has improved much more with clean quality foods, I surround myself with good caring people, and like I said to arch I have vowed to enjoy myself!

For the past 3-4 years I never did anything I liked...I was in a relationship where all I ever tried to do was please the other half and in the end I realized I never did anything for myself! So I have decided I will do what ever makes me happy. And thats working out, enjoying my freinds, and enjoyng my new surroundings (the beach during the summer with all the eye candy

)

I am trying to stay as care free as possible and just live life to the fullest!

I will finally be going back to school and getting life on track...its funny how it takes a good friend to show you the path and put things into perspective.

Sorry for rambling LOL but wait for the summer to come and once I can start bulking again you will really see some sick workouts!

Posted by: DeadBolt

Another steller workout to finish the week!

Cardio: 20 minutes
2 min walk
2 min @ 5mph
2 min @ 5.5 mph
2 min @ 6mph
4 min @ 6.5mph
2 min @ 6mph
2 min @ 5.5 mph
2 min @ 5 mph
2 min @ walk

Tri's/Legs/Traps:
Vbar Pushdown
80*20
120*12
150*10
170*6 PR!

HS Tri Ext
100*10*2

Bench Dips
90*15
135*12

BB Skull Crusher SS BB CG Bench
60*12 SS 60*12
60*10 SS 60*10

Reverse Grip Pushdown SS DB French Press
80*20 SS 45*10
100*12 SS 45*7

Squats
135*12
185*12
205*12
225*10

SLDL
135*12
185*10
225*8

Leg Ext
110*12
130*10*2

Lying Leg Curl
70*12
90*8*2

BB Shrug
135*20
185*15
225*10

DB Shrug
80s*15
90s*15
100s*12

HS Seated Shrug SS HS Standing Shrug (calf machine)
180*15 SS 175*15
230*12 SS 195*15

Shoulder Therapy
Abs 240 reps total

Spent!!! I enjoyed todays workout and kept a steady pace even with all that volume but I just had energy to brun and wasn't leaving until I couldn't walk straight!

Was gonna do more cardio post weights but I have to get to work!

Posted by: b_reed23

great workout DB!!!! I have taken the same approach to life since my first marriage...live it to the fullest and appreciate every little thing God throws in my direction. I have fun with life, and surround myself with positive people....I never dreamed I would be this happy with someone, or with myself, but here it is

Posted by: DeadBolt

Quote:

Originally Posted by b_reed23

great workout DB!!!! I have taken the same approach to life since my first marriage...live it to the fullest and appreciate every little thing God throws in my direction. I have fun with life, and surround myself with positive people....I never dreamed I would be this happy with someone, or with myself, but here it is

I'm glad you have found such a great person whether he knows it or not he is one lucky man to have you by his side! Your a doll B! Now I gotta fine me one like you

Posted by: boilermaker

hey bolt, like the philosophy. life is too short to sit on the bench and let it pass you by.

Posted by: katt

Quote:

Originally Posted by DeadBolt

I was in a relationship where all I ever tried to do was please the other half!

I guess TOH is hiding things again...

Posted by: countryboy

Quote:

Originally Posted by boilermaker

hey bolt, like the philosophy. life is too short to sit on the bench and let it pass you by.

+1

Great looking workouts!!

Posted by: DeadBolt

Quote:

Originally Posted by katt

I guess TOH is hiding things again...

eh fuq em fuq em all

Posted by: DeadBolt

Quote:

Originally Posted by countryboy

+1

Great looking workouts!!

thanks bud!

Quote:

Originally Posted by boilermaker

hey bolt, like the philosophy. life is too short to sit on the bench and let it pass you by.

Posted by: Archangel

Quote:

Originally Posted by DeadBolt

Words of wisdom my Friend, you have only 2 choices in everything, 1-be upset and hold a grudge therefore making you and everyone else miserable, or 2-accepting life and enjoying it to the fullest, and pissing off everyone else who is miserable, LOL!!!

Great w/o too Brother Bolt!!!

Posted by: DeadBolt

Quote:

Originally Posted by Archangel

2-accepting life and enjoying it to the fullest, and pissing off everyone else who is miserable, LOL!!!

Great w/o too Brother Bolt!!!

Oh man #2 sums me up pretty damn good LOL and I LOVE it!!

Thanks bud the workouts are progressing nicely. I can't wait to start bulking again to see what numbers I can move by winter time.

I know soon I'll be able to get 405 from the rack on my deadlifts but I'd like to get 405 from the ground. The shoulder and knee I'll take it easy on and set realistic goals.

Posted by: b_reed23

Quote:

Originally Posted by DeadBolt

I'm glad you have found such a great person whether he knows it or not he is one lucky man to have you by his side! Your a doll B! Now I gotta fine me one like you

aw..thanks DB!!!

Posted by: DeadBolt

Here are some pics of last weekend...

Its not just shooting, its camping with the guys, telling stories, and just having a blast! Here are a few pics...sorry no action shots no room for camera w/ the new quiver LOL.

The ROWDEY group!

The SALTY GNOME himself (aka Me )

This lil guy did one heck of a job camo'ing his hat up over the weekend!!

And of course the ol man keeping a watchfull eye on him LOL

Best part of the trip if ya ask me!

Posted by: b_reed23

nice pics DB!! I spent the weekend livin it up too...now back to the daily grind, right?

Posted by: countryboy

Looks like you had a great weekend...

I tried the archery thing once with my nephew.. at an indoor place..

let's just say that if I ever take up hunting with bow & arrow.. the animals will be PLENTY safe..

Posted by: boilermaker

Hey Bolt, got 9 walleye saturday night.

Posted by: Fitgirl70

DB

Great pics. I love the camping....after everything is said and done at the race tracks, having a few brewskies and some fun with the gang....that's what it's all about.

Posted by: DeadBolt

Quote:

Originally Posted by Fitgirl70

DB

Great pics. I love the camping....after everything is said and done at the race tracks, having a few brewskies and some fun with the gang....that's what it's all about.

You got that right sweety...nothin better then a few beers with great friends and a roaring campfire!

Quote:

Originally Posted by boilermaker

Hey Bolt, got 9 walleye saturday night.

Good deal bro!!! I was thinkin of trying for some stripers again this weekend but not sure yet.

Quote:

Originally Posted by countryboy

Looks like you had a great weekend...

I tried the archery thing once with my nephew.. at an indoor place..

let's just say that if I ever take up hunting with bow & arrow.. the animals will be PLENTY safe..

LOL yea it takes alot of work to get it down but once you get the basics it all falls into place...I can teach just about anyone to shoot any type of bow...just a matter of patience.

Quote:

Originally Posted by b_reed23

nice pics DB!! I spent the weekend livin it up too...now back to the daily grind, right?

Yea its a damn shame you wish the week would fly by so the weekend will get here but the weekend goes by twice as fast!

Posted by: DeadBolt

Well yesterday I worked another crazy shift...28 straight hours so there was no getting into the gym so I'm a day behind gonna try to catch up but I also have 2 days of training in between my shifts (the hours i go to the gym) this week so I'ms orta fucked!

Anyhoot did back/delts today...nothign to special.

Deadlift
135*4
185*1
225*1
275*1
315*1

Sumo Deadlift
135*10
185*8
225*6

BB Row
135*10
165*8*2

HS High Row
230*12*2

DB Row
80s*10
90s*6

CG Pulldown
150*10*2

Stiff Arm Pulldown
100*15
120*8

BB Milt Press
135*8*2

DB Lateral SS HS Side Lateral (one arm at a time)
30s*12 SS 100*8
30s*12 SS 80*12

DB Rear Delt Lateral SS HS Rear Delt Lateral
50s*10 SS 90*10
50s*10 SS 90*10

HS Milt Press
80*12*2

Abz - 120 reps total one circuit
Therapy
Cardio:
14 min treadmill
4m 2.5mph
2m 5mph
2m 6mph
1ms 7mph
2m 30s 6mph
2m 30s 5mph

Bike 10 minutes moderate/light (legs were to tired at this point)

Spent...this day is always a long fucking day for me its never fun...they are to of my favorit body parts but they bot cause hell on my shoulder and really drain ya!!!

But I think next week I'm gonna change my workouts up a big...more sets of fewer exercises.

Posted by: Archangel

Good pics, Great w/o, Life looks good in Brother Boltland!!!

Posted by: DeadBolt

Quote:

Originally Posted by Archangel

Good pics, Great w/o, Life looks good in Brother Boltland!!!

heya brotha thanks! this week is hell pulling extra shift and I have 3 days of additional training so there isn't gonna be much sleep!

Posted by: the other half

really, how much fun can you have while you are sleeping?????

those pics get me excited about hunting, dam you.

keep up the good workouts and best of luck trying to find a women in your spare 10 minutes every 5th day.

Posted by: DeadBolt

Quote:

Originally Posted by the other half

really, how much fun can you have while you are sleeping?????

those pics get me excited about hunting, dam you.

keep up the good workouts and best of luck trying to find a women in your spare 10 minutes every 5th day.

LOL yea it gets me itchin to get in the woods!

and yea one day ill get almost a solid hour to find someone...one day!!

Posted by: DeadBolt

Hey sorry forgot to post my workout...since I started working monday at 0800 I have only slept 6 hours so I'm a little shot!

I'm taking a bunch of CEU's and shit this week while I'm suppose to sleep so workouts suck!

Did chest/bi's/traps...if thats what you call it I was just so fucking tired!

DB Bench SS BB Bench
60s*10 SS 135*10
60s*10 SS 135*10

Cable X Over
50s*15
60s*12*2

Inc DB Fly
30s*10*3

BB Curl
70*10*2

Preacher Curl
60*10*2

DB Hammer Curl SS Rev BB Curl
30s*12 SS 40*12
30s*12 SS 40*12

HS Shrug SS DB Shrug
180*15 SS 60s*15
180*13 SS 60s*11
180*7 SS 60s*5
~~traps were done in a circuit there was no rest between any of that...thats why the reps decreased so fast from exhaustion.

Also been having a TON of shoulder problems lately...I think just from cutting for so long its starting to ware down on me so I'm gonna finish this month off before vacation then take a break for a week or two afterwards to recharge diet wise but I'll still be in the gym. Straight from the gym showered and took a power nap (2 hours

) and back to work and straight from work I have to go to a 5 hour class then its back to the gym for light legs/tri's then the 3 hour drive home.

Man I feel like complete and utter SHITOLA!

Posted by: katt

3 hour drive to home???

No wonder you're so tired!!

Posted by: countryboy

I hear ya on getting the sleep....

The power nap sounds good!

Posted by: DeadBolt

Well traffic was nice and light and it only took me 2 and a quarter to get home.

I hit the gym but it wasn't much of a workout did tri's and some minor leg work b/c I was so tired! But I got in there.

Shoulder is royaly fucked not sure what I did but Im taking some time off from any heavy lifting and just going really light loits of reps and not going crazy. Plus with the little amount of cardio I have time for it will be good for me.

Posted by: b_reed23

how's it going DB....have a wild weekend??

Posted by: Archangel

You and I both know about Shoulders, take it EASY my Friend!!! Ice it and be careful!!! Hope its ok!!!

Posted by: DeadBolt

Quote:

Originally Posted by b_reed23

how's it going DB....have a wild weekend??

No this weekend I got some R&R...just stayed home did some yard work and built a new fire pit. Spent the entire weekend home. Just had no energy to get crazy LOL.

Haven't gotten to the gy yet this week either work has been friggin crazy but I guess it will do good for the shoulder.

Next weekend I was suppose to go to baltimor but that just got cancled so its gonna be another relax weekend. Invited a few friends over saturday night to hang at the house...fire up the new pit with a BIG bucket of beer and have some laughs!!

Sunday I have to go teach an archery class to a group of kids so that should be interesting LOL.

Posted by: DeadBolt

Quote:

Originally Posted by Archangel

You and I both know about Shoulders, take it EASY my Friend!!! Ice it and be careful!!! Hope its ok!!!

Yea man we have both suffered!! I am really just taking it easy with it...I figure if I'm not traning for a competition or for a specific event at this point why really damage myself? I'm gonna spend a few weeks going nice and light on some key lifts like ALL my pressing and deadlifts...and just controlling everything else. I think a few weeks of that the shoulder should stop crying so much but I wont be able to go heavy again until I start increasing my cals.

But eh no worries I really dont mind.

Posted by: katt

What is the age of the kids you're going to be teaching?? That should be really fun !

Posted by: DeadBolt

Quote:

Originally Posted by katt

What is the age of the kids you're going to be teaching?? That should be really fun !

not sure the exact age but i know they are all grammer school kids and a mix of a few teenagers. Should be fun!

Also friday trip has been cancled...we just can't swing in to many things to do!!

Posted by: b_reed23

The class sounds like a lot of fun DB!!! Take it easy on that shoulder though!

Posted by: Pylon

Posted by: DeadBolt

Quote:

Originally Posted by b_reed23

The class sounds like a lot of fun DB!!! Take it easy on that shoulder though!

Heya guys sorry this week has been hell pulling the doubles. Shoulder is really killing me as well!

Once I get home I'm gonna fine a few new doctors and get things setup with my new insurance plan b/c its not in a good state at all anymore.

Also no gym this week...just burned myself out with workin so much and the diet...I almost timed it perfect for my vacation next weekend but I fell short a week LOL. No biggy...gonna kick back relax this weekend...have a nice cheat meal one day and a few beers. I should be back at raising hell next week a few days in the gym before vacation. Gonna go really light and probably do some form of circuit work or something.

Also went and spent a shitload of $$ on some new clothes...havent gone clothes shopping in like 2-3 years and man I have changed. I can officially fit in 31" pants LOL...32" are a bit loose so thats a big change from the 36-38 I use to wear like a year ago. All the shirts had to go down a size...I'll probably have some pics after vacation for you guys!

Posted by: b_reed23

pics would be great DB!!! I think you and I have the same waist size

Posted by: DeadBolt

well you'll have to wait till next weekend for them pix but until then I have a few more for ya'll...

Buddy of mine shot a bear a few years ago and saved the skull so I made some bear soup out of it...first one so wasn't sure what to epxect. It came out soso I guess.

Enjoy...

Posted by: DeadBolt

Well I can't wait to get back into the woods so I have been putsing around in the shop making arrows and tinkering around and what not.

Decided to merge my new camo (ASAT 3D leafy suit) and my new bow (SA black widow ironwood) and make something interesting.

And to tip it I searched around and got some vintage Ben Pearson Deadheads and man them things are SICK!

And here is the final product...the wood stain matches my ironwood perfect and well you guys can see how everything else comes together.

Posted by: the other half

gotta love the old with the new. sweet look, but can it kill?

Posted by: DeadBolt

Quote:

Originally Posted by the other half

gotta love the old with the new. sweet look, but can it kill?

is that a challenge i smell? the looks kill alone...they hear that arrow get knocked and jsut jump in my cooler

Posted by: Archangel

Cool skull and arrows my Friend, Enjoy life!!!

Posted by: b_reed23

Quote:

Originally Posted by DeadBolt

is that a challenge i smell? the looks kill alone...they hear that arrow get knocked and jsut jump in my cooler

so modest....

Posted by: DeadBolt

Quote:

Originally Posted by b_reed23

so modest....

im not sayin im just sayin

Posted by: DeadBolt

ah yes a weekend of refeeds and relaxin!!

i ate pretty good all weekend until sat night where i had a bit of rice, some baked beans, bowl of ice cream and a whole case of beer sitting around the fire with some friends.

today i purposly carbed up even more so b/c ic ouldn't just feel my body stop progressing and i hit a major platue mentally and physically. so i had my normal bowl of fiber cerals as well as 2 sliced of WW bread w/ SF jam then I had 2 burgers on potato bread (lean meat of course!!) then for a snack i had a grapefruit and some crackers. there is still dinner and another snack on the way.

now come tomorow its right back on track for the rest of this week then its vacation over the weekend in florida. Once I get back its back to boot camp tot ry and cut 10 more lbs!!!

Posted by: DeadBolt

My work diet:

M1: MRP bar (pre workout)
workout
M2: 1 1/2 scoops ON Whey 1 natures valley granola bar
M3: 6-8oz meat veggies
M4: 6-8oz meat veggies
M5: 1 cottage cheese double, fruit

There are also ussually another apple or two and 2 yogurts thrown in there somewhere during the day.

When I'm home:
M1: Bowl fiber cereal w/ skim
M2: turkey sandwich WG bread
M3 6-8oz meat veggies sald
etc etc

I'm thinking when I get back from vacation my work diet will look more like this:

M1: MRP bar (pre workout)
workout
M2: 1 1/2 scoops ON Whey 1 natures valley granola bar
M3: 6-8oz meat veggies
M4: 6-8oz meat veggies
M5: 6-8oz meat veggies

No yogurts/cottage cheese but will still throw in an apple or two (i need something sweet)

Home:
M1:6 boiled eggs (2 whole 4 whites) fruit
M2: 6-8oz meat veggies/salad
M3: 6-8oz meat veggies/salad
M4: 6-8oz meat veggies/salad
M5: 6-8oz meat veggies/salad

I will most likely throw in some fruit while at home. But for the most part zero dairy. It will be a work in progress though.

Posted by: the other half

no dairy, i would have a hard time not eating cheese. the rest im ok with out it.
good luck on the clean eating.

Posted by: DeadBolt

Quote:

Originally Posted by the other half

no dairy, i would have a hard time not eating cheese. the rest im ok with out it.
good luck on the clean eating.

thats my weakness as well..man of a days a meal for me is some cheese, a small glas of milk, some raw veggies and some fruit LOL.

we will see how things workout...maybe your eye candy can help me out here...its been a while since I've had to go this drastic with cals (i honestly forget how to go on a strict cut)

Posted by: the other half

she love nothing more than making a man miserable, trust me, she is a pro at that.

Posted by: DeadBolt

Quote:

Originally Posted by the other half

she love nothing more than making a man miserable, trust me, she is a pro at that.

they all are dont feel special

Posted by: the other half

well at least we're getting into trouble together.

Posted by: DeadBolt

Quote:

Originally Posted by the other half

well at least we're getting into trouble together.

Posted by: katt

Posted by: katt

Now to get back on track.... your "after vacation" diet... looks like what mine is now.. only mine is just a tad different

#1 1/2 c oats - 5 eggs, 1 yolk
#2 4 oz protein, veges
#3 4 oz protein, veges
#4 4 oz protein, veges
#5 2 cups lettuce or spinach, 5 oz protein, ff dressing

Boring as hell,,, but it works

Let me tell you though,,, stay outta my way when the cheat meal comes around...

Posted by: DeadBolt

Looks good kat but why all them mean faces ecerywhere...sit back relax and grab a smile you'll live longer LMAO!!

Anyway yea I am trying to cut most of my carbs out on rest days b/c I tend to eat a few more b/c I'm always on the run. So I will be changing the home diet up a bit. I think with the cuts I will make I should really kick it into overdrive.

I will also be doing a once a week refeed where I go super low fat and just a free for all on healthy crabs nd stop somewhere in the afternoon maybe like 3pm ish and then go right back to it.

We'll see how that works!

Posted by: DeadBolt

Well I was back in the gym today...I so want to go light I really do but my mind says to have at it and its so hard to not push myself!

Back/Delts:
Deadlift
135*15
185*12
225*8*3

Vbar Row (old school)
90*15
135*12
180*8*3

V bar Pulldown
150*8 drop 120*8 drop 90*15

Single Arm Pulldown
60*12*2 each arm

CG Cable Row
150*8 drop 120*9 drop 90*6 crash LOL

DB Milt Press
30s*12
40s*12
50s*12

DB Lateral
3*30s*12

DB Rear Delt
3*40s*12

~~went real light on delts b/c the shoulder has been bothering me so I'm trying to take it easy.

Abz
Cardio
20 minutes interval eliptical 1m @ 5 1m @ 10

Felt good to be back in the gym and ive been getting complimented alot in my progress so I'm happy thus far but there is always room for improvement!

Posted by: katt

Quote:

Originally Posted by DeadBolt

Looks good kat but why all them mean faces ecerywhere...sit back relax and grab a smile you'll live longer LMAO!!

Anyway yea I am trying to cut most of my carbs out on rest days b/c I tend to eat a few more b/c I'm always on the run. So I will be changing the home diet up a bit. I think with the cuts I will make I should really kick it into overdrive.

I will also be doing a once a week refeed where I go super low fat and just a free for all on healthy crabs nd stop somewhere in the afternoon maybe like 3pm ish and then go right back to it.

We'll see how that works!

Aren't all crabs healthy...?????

Posted by: DeadBolt

Quote:

Originally Posted by katt

Aren't all crabs healthy...?????

haha ha hhah haaaaaaaaaaa. . . . .

Always gotta be a wise ass can't the fat guy with shakey hands every get some slack

Posted by: katt

Posted by: b_reed23

Quote:

Originally Posted by katt

Aren't all crabs healthy...?????

well...if you wanna get technical...I would think that crabs "down there" would NOT be healthy....

Posted by: katt

Posted by: DeadBolt

Hit the gym today for some chest/tris...nothing special but I'm sore as a SOB!

15 minutes bike

Chest/Tri's:
DB Bench
40s*12
55s*12
65s*10
70s*8
75s*6

Cable X Over
40s*15
50s*12
60s*10*2

DB Incline Press
40s*12
50s*10

DB Pullover
70*10

VBar Pushdown
80*15
120*12*3

HS Tri Ext
60*15
80*10*2

Rev Grip Pushdown
80*15*3

Abz
Shoulder Therapy
Cardio 10 minute eliptical intervals 10 minute straight pace

I was pretty sore from yesterday so I didn't go to crazy but it was a soso workout!

Posted by: DeadBolt

Legs/Bi's today...opted not to do any traps b/c i think that may have a big cause with my screwed up shoulder...every time my traps get hit my shoulder throbs!

Legs/Bi's:
Sumo Squats SS SLDL
95*20 SS 95*15
135*15 SS 135*12
185*12 SS 185*9
185*10 SS 185*7
185*10 SS 185*8

Leg Press SS Sitting Leg Curl
270*15 SS 80*12
360*12 SS 80*12
360*12 SS 80*12

DB Curl
35s*10
40s*7
45s*4

BB Curl
70*10*2

DB Hammer Curl
35s*10*2

21's (back up against wall)
40lb BB

Shoulder therapy...

No abs or cardio...I was suppose to meet up wit my buddy b/c he needed me to do something for him and when i got home and called him he cancled so way to screw up the workout LOL.

From now on I come first...no more putting things off to help others fuck em.

Posted by: boilermaker

Quote:

Originally Posted by DeadBolt

I will also be doing a once a week refeed where I go super low fat and just a free for all on healthy crabs nd stop somewhere in the afternoon maybe like 3pm ish and then go right back to it.

We'll see how that works!

stop at 3?

Once i'm in Maul mode, there is no stopping at 3!

Posted by: DeadBolt

Quote:

Originally Posted by boilermaker

stop at 3?

Once i'm in Maul mode, there is no stopping at 3!

LOL yea i hear ya its tuff but it needs to get done. I'm getting really close to my goals right now and just a few more lbs and I will be where I want to be. Once I get there we'll see how I maintain LOL.

Posted by: b_reed23

why not just have a free for all during your vacay, and then afterwards go back to the same diet.....you know that shocking your body that way will kinda "reset" it in a way ....

Posted by: DeadBolt

Quote:

Originally Posted by b_reed23

why not just have a free for all during your vacay, and then afterwards go back to the same diet.....you know that shocking your body that way will kinda "reset" it in a way ....

It will last for a week or two but my body will just stop again...I've been doing this for like 5 months for the most part without changing much and my body has just shut down. This weekend will shock the body (still gonna keep it somewhat healthy) then with the new diet it will send my body for a whirl and it wont know whats going on.

Or atleast I hope!

Posted by: katt

Yeah, It'll do that .. I know by the end of a couple weeks without a cheat day... yeah that does happen sometimes..lol anyway,, I'll be at the same point and then after I woof down alot of food (and we're talkin' alot).. my metabolism goes into overdrive..

Posted by: DeadBolt

Quote:

Originally Posted by katt

Yeah, It'll do that .. I know by the end of a couple weeks without a cheat day... yeah that does happen sometimes..lol anyway,, I'll be at the same point and then after I woof down alot of food (and we're talkin' alot).. my metabolism goes into overdrive..

well thats my goal this weekend LOL

Posted by: DeadBolt

packed and ready to go...heading out the door to meet up with my friends and head to daytona beach!!!

man i can't wait to land and start the party!

i should have some pics for ya next week!

Posted by: b_reed23

have a great time DB!! and a safe one

Posted by: Archangel

Great w/o's Brother Bolt, hope the shoulder is ok my Friend!!! Have a GREAT weekend!!!

Posted by: DeadBolt

Heya guys just got in to work...had a blast this weekend in florida!!!! I'll post pics and details later but just wanted to check in and wish everyone a happy memorial day!

Posted by: DeadBolt

Back in the gym as schedualed...not to bad shoulder hurt but oh well!

Back/Delts:
Deadlift
135*10
185*5
225*1
275*1
315*1 drop 225*8
~~~last time ill be going heavy I'm sure with the shoulder...just gonna keep it light from now on maybe switch to sumo squats for a while.

Tbar Row
45*12
90*12
115*8

HS High Row
180*12
230*8

HS Low Row
180*10*2

UH Pulldown
135*10*2

DB Milt Press
40s*12
50s*8

Seated Side Lateral
20s*15
25s*10

Single Arm Face Pull
90*10*2

Front Lateral
25s*12*2

HS Side Lateral (single arm)
80*15*2

B/O Lateral
40s*12*2

Abz
Shoulder Therapy
Cardio 24m - 3 min 15deg inc walk/3 min sprint

Posted by: Archangel

Smart move droppin #'s on the shoulder my Friend!!! Hope it gets better quickly!!! Hope you had a GREAT weekend my Friend!!!

Posted by: DeadBolt

Solid workout today!!

Chest/Bi's:
Flat DB Press
60s*10
65s*8
55s*15

Cable X Over
50s*15
60s*12*2

Inc DB Press
45s*12
50s*12
55s*6

Flat DB Fly
25s*12
30s*12
35s*12

Pec Dec
100*12*3

BB Curl
70*12
80*8

Corey Curl
50s*12*2

HS Preacher Curl
60*12
50*15

DB Hammer Curl
30s*12*2

Abz
Shoulder Therapy
Cardio: same as yesterday

I enjoyed todays workout....I think I'm gonna keep this one for a few weeks LOL. Shoulder didn't bother me to much while working out but its sore now...also did extra therapy.

Posted by: DeadBolt

also this weekend I will type up my new diet...as well as start to stick to a planned routine...4-6 weeks then switch it up so I'll be setting that up as well.

Posted by: DeadBolt

Sticking with the same mel outlined before.

Work days:
M1: MRP bar (pre workout)
workout
M2: 1 1/2 scoops ON Whey, BCAAs, Glutamine, 1 natures valley granola bar
M3: 6-8oz meat veggies
M4: 6-8oz meat veggies
M5: 6-8oz meat veggies

Home:
M1:6 boiled eggs (2 whole 4 whites) fruit
M2: 6-8oz meat veggies/salad
M3: 6-8oz meat veggies/salad
M4: 6-8oz meat veggies/salad
M5: 6-8oz meat veggies/salad

One day a week refeed super low fat and free for all with carbs...brown rice, beans/lentils, whole grain bread, oats, whole grain pasta, etc etc. Thinking of doing it on sundays for 2-3 meals thenr ight back to no carbs and additional water intake.

Current water intake is 3-5 liters.

Also going to start runing outside on my off days since I'm home for a long weekend. Nothing crazy just another day or two with a run thrown in to burn a few extra cals.

New workout:

Back/Hams/Tri's:
Deadlift
Tbar Row
HS High Row
DB Row
UH Pulldown
SLDL
Lying Leg Curls
Vbar Pushdown
BB Skull Crusher
RG Pushdown

Chest/Bi's:
Flat DB Press
Cable X Over
Inc DB Press
Flat DB Fly
Pec Dec
BB Curl
Corey Curls
HS Preacher Curl
DB Hammer Curl

Quads/Delts:
Squats
Leg Press
Leg Ext
DB Milt Press
Seated Side Lateral
B/O Lateral
DB Front Raise
Single Arm HS Side Lateral
Single Arm Face Pull

Im thinking a rep scheme to go somethig like 10 8 12...moderate heavy light something along those lines

Posted by: DeadBolt

update on diet i think i may end up going with some protein pudding, an apple, and some PB for my last meal of the day.

Just so I dont get sick of eating meat all the time.

Posted by: DeadBolt

Good workout today...didn't have much energy to put forth b/c I went right after work but I got it done with very low RIs.

Legs/Tri's/Traps:
Squat
135*12
185*12
205*10
225*6

SLDL
135*15
185*10
205*8
225*6

Leg Press
270*15
360*15
450*10
~~haven't done leg presses in close to a year (past 2 weeks are the only times ive done em) so I'm sure I will be back up into my 600 range eventually like I was before the knee injury.

LLC
70*8*2

Leg Ext
110*10*2

Sitting LC
100*10*2

Vbar Pushdown
120*12
130*12
140*10
~~went lighter on these today felt really good!

BB Skull Crusher
40*15
60*10*2

RG Pushdown
80*12
100*10

HS Tri Ext
70*20
90*12

HS SHrug SS BB Shrug SS DB Shrug
180*12 SS 135*12 SS 70s*12
230*10 SS 135*10 SS 80s*10
230*10 SS 135*10 SS 902*8
~~no rest between any of those pretty much 9 set superset.

Abs
Shoulder Therapy
15 minute walk on treadmill

DONE!

Posted by: DeadBolt

Got some pictures from vacation...not the best pictures of me but hell they are something LOL.

Man I didn't realize how bad I really looked...after no carbs then carbins out i look super flat!!

The start of the trip straight from my shift onto the plane!

Finally landed and got to the house rental place only to find this...

Well we finally got it sorted out to find a halfway decent office...

What we find on the way to the house...NO DAMNIT IM ON VACATION!!

Heres some random pictures of our first night crazy drunk LOL!!! Thats the only warning you get...

My best friend...

Some group photos with them making fun of me always working out and getting no where with it LOL...

Posted by: DeadBolt

Me and my buddy about to cannonball on my other buddies head...this one hurt LOL...

The next day was sea doo's...sorry no pics of us out there but there are alot of accidents in florida!

The cut I got when I flipped my wave runner...man it was awsome!

Later that night for some steak and dessert LOL!

Posted by: DeadBolt

This was the last day hanging out by the beach and food...

Random Shots:

Finally heading home to land just in time to ake my 12 hour shift...had to sleep somewhere!

Posted by: Archangel

Good lookin w/o's Brother Bolt, Interesting routine, Best Wishes!!! NICE pics, looks like a GOOD time my Friend!!!

Posted by: DeadBolt

thanks arch...the routine is nothing special...right now with my cals low i dont wanna really go nuts with my routine just the basics to hit the muscles not trying to hit any records just trying to stay injury free.

Posted by: katt

Nice pic's there!

Is it my imagination or is that one guy licking his armpit in one of the drunken night photos..

Posted by: DeadBolt

it wasn't suppose to come out like that he said but i told him he was a sick fuck LOL

Posted by: katt

ha ha... I guess that's what you do on drunken nights... I can't even imagine some of our pics that will be from Jamaica... rum, ... ganja.... oh my

Posted by: DeadBolt

awww yeaaaa LOL

Posted by: the other half

and who ever said that having fun is easy. thats why i cant wait for jamaica, im hoping that it will finally be a trip that we arent going 24/7. ya right.

man you look good in the pics. and not that the other guys look bad, but you can tell who workouts and who doesnt.

and good thing you are an EMT. or else you might have died from that cut.

Posted by: DeadBolt

Quote:

Originally Posted by the other half

and who ever said that having fun is easy. thats why i cant wait for jamaica, im hoping that it will finally be a trip that we arent going 24/7. ya right.

man you look good in the pics. and not that the other guys look bad, but you can tell who workouts and who doesnt.

and good thing you are an EMT. or else you might have died from that cut.

Sometimes vacations make things worse...you def need to go with the right people LOL. In your case...man I'm sorry LMAO!

I could stand to lose a few more LBs...and I will LOL...but yea you can tell a little difference.

I didn't even know I had that baby cut...when I flipped the jet ski the girl who was behind me riding double was like there is blood coming out of your neck LOL. I was like greaaaat!

Posted by: DeadBolt

Hit the beach yesterday for some chunkin with the gang. Me and my ol man started it off strong with no stop hook ups for some time then everyone else chimed in and started their catch. All in all we caught a ton of a fish had a blast kept enough for dinner and let the rest of em go.

All blues one skate no bass but a great time was had! These were the biggest blues I ever caught off the surf.

Ill be there more often tryin to get a nice bass for dinner!

And last but no least me doing my little fish dance!

Posted by: DeadBolt

Back in the gym...diet is going good I'm glad I am sticking to it thus far (going on week 2). I changed the new workout already...back/hams/tris is just to much on the hands/grip so I am gonna do hams tomorrow. I just couldn't do my SLDLs properly with my hands so tired and sore from back so thats the first change!

I screwed up the rep ranges...I was suppose to go 8-10, 4-8, 12+ but I screwed ip the first few lifts. No biggy I will be able to figure it all out for back next week. I remembered half way through the workout LOL...all good in the hood though!

As far as RI's I am doing 1min between set 1 and 2 and 15s between set 2 and 3. I dont time anything I just sorta wing it but it normally is pretty close.

Back/Tri's:
Sumo Deadlift
185*12
225*8
205*10
~~should have done 205, 225, 185

Tbar Row
90*12
135*5
115*9
~~should have done 115, 135, 90

HS High Row
180*15
270*8
230*12
~~should have done 230, 270, 180

DB Row
70s*12
80s*8
60s*15
~~ahh i got it now!

UH Pulldown
135*10
150*8
120*15

Vbar Pushdown
140*12
170*8
120*15

BB Skull Crusher
60*10
70*6
50*12

Rev Grip Pushdown
100*12
120*9
80*20

Abz
Therapy
Cardio 24m of intervals 3min 15deg incline walk, 3min flat run HR 145bpm-170bpm

Man I was sweating like a pig...the gym doesn't have AC and its like 90 degress today so its nasty inside. Imagine working all out in a jungle LOL. I think next week we transfer to the new gym which should be awsome!

All in all though I had great workout...I'm happy where my strength is after cutting for 10 months thus far...and I'm almost at my goal. I also enjoyed the new rep range scheme...I dont know if its the best routine in the world and I dont know where I got it from but it is changing things up which I needed. I think I like the last 15second RI's its like almost doing a mini drop set with everything and I love drop sets and supersets LOL.

Hope ya'll had a great weekend I went to the beach and fished for 4 days straight!

Posted by: DeadBolt

I think I'm getting the hang of it now and I really enjoy this workout...its got a good pace...I dont worry so much about going heavy I can really concentrate on the muscle and I really hit the muscles hard. Its a good mix of everything for me right now.

Chest/Bi's/Hams: RIs 60s/15s
Flat DB Press
60s*12
70s*10
50s*15

Cable X Over
60s*12
70s*8
50s*16

Inc DB Press
50s*12
55s*8
45s*14

Flat DB Fly
35s*11
40s*8
35s*15

Pec Dec
100*12
120*10
90*15

BB Curl
70*12
80*8
60*15

Corey Curl
50s*12
60s*7
40s*15

Hammer Curl
30s*12
35s*8
25s*15

SLDL
185*10
205*6
135*15

LLC
70*12
90*6
50*15

Abz
Therapy
Cardio - Sprints
2min walk (warm up)
2min sprint 1min walk x5
3min walk (cool down)

I'm not sure the exact HR i was training at but I know I've never pushged myself that hard so I know I had to be in the 90-95%MHR range.

I read this little thing in M&F about some HIIT cycle they did an experiment on for 6 weeks training 3x week with HRs ranging from 90%MHR to 115%MHR so I think I'm gonna give it a go! Today was just a test to see how I reacted to 15 minutes of hell LOL. I am gonna get a heart rate monitor though b/c the treadmill said I was only training at like 60%MHR and I know I was training much harder so I'm gonna look onjline and order me one!

And the new diet is holding pretty well...I'm stickin to it which I like. I guess I know I get my one refeed a week so it keeps me on track. Before I left for vacation I was 178 that was just a little over a week ago I weighted myself this morning and I was 174.8!!! I can't wait to give this routine and diet a few more weeks and see how I progress.

Posted by: katt

are you suppose keep your heart rate at 90 - 115%?.. if so,, wouldn't that just deplete some of your hard-earned muscle mass?

I generally like the workouts I see in M&F,, even though I think they are all geared toward people on... uh... gear

Posted by: Archangel

Good lookin w/o's BRother Bolt, Very interesting in here!!! Great pics too, Huge fish!!!

Posted by: DeadBolt

Quote:

Originally Posted by katt

are you suppose keep your heart rate at 90 - 115%?.. if so,, wouldn't that just deplete some of your hard-earned muscle mass?

I generally like the workouts I see in M&F,, even though I think they are all geared toward people on... uh... gear

This is a 6 week program...of 15minute HIIT cardio same basic principles as regular HIIT only this one takes it to the extreme. The studies said that all participants increased in every aspect of fitness including o2 capacity, calories burned, endurance, etc etc. The article is down stairs when I head to my work bag I'll grab it and post what it says exactly.

This is just a basic cardio plan made to go to the extreme to show short intense cardio workouts (15 minutes 3xweek) can trump hours and hours of cardio during the week. (45m-60m 5-7x week).

Now would this ruin muscle mass? Not sure to be honest with ya. I mean if I were to do extended time slots of that crazy heart rate I think it would sure as hell eat up LBM but HIIT normally increases your test/anabolic state and helpsou add LBM (hence the reason marathon runners are skinny super lean buggas and sprinters are normally pretty stocky/muscular)

I ordered a heart rate monitor to start monitoring my heart rate while doing cardio considering today I was training in the 85-90% MHR for 15 minutes. And I am going to try and take my bodyfat and get some pictures prior to starting this routine and see how it affects my body.

What do you think it will do?

Posted by: DeadBolt

Quote:

Originally Posted by Archangel

Good lookin w/o's BRother Bolt, Very interesting in here!!! Great pics too, Huge fish!!!

Yea I'm like the spice of life I always have to keep things interesting or I get bored heh!

Thanks for the kind comments bud!

Posted by: b_reed23

I've always heard that doing HIIT burns less muscle than doing just balls to the wall cardio...either that or doing really long, slow cardio sessions (like an hour or more) but who has time for that???

great workouts in here DB...and I LOVE the fish dance!!!

I need to come up there and go fishing sometime....looks like fun!!!!

Posted by: DeadBolt

Quote:

Originally Posted by b_reed23

I've always heard that doing HIIT burns less muscle than doing just balls to the wall cardio...either that or doing really long, slow cardio sessions (like an hour or more) but who has time for that???

great workouts in here DB...and I LOVE the fish dance!!!

I need to come up there and go fishing sometime....looks like fun!!!!

Yea if you want to maintain the max amount of LBM its either HIIT or longer slower paced cardio right around 60%MHR. Anyhting over that you risk burning more LBM then wanted.

For instance if you train 30 minutes on the treadmill @ 60%MHR you may only burn 300 cals 100 of that being fat (fake numbers here) now if you train for 30 minutes @ 75%MHR you would burn 700cals 200 of that being fat but those other cals you burn are good ol muscle gettin eaten away so though you burn more cals in the end if your goal is muscle you are taking 2 steps forward and 1 step back.

But its better then doing nothing and being fat again LOL.

And yea the fish dance normally works...plus it gets the girls attention LMAO!!!

Hell I love 10 minutes from where those pictures were taken you give me a call and we can set up a day BBQ at my house I got the pool you name it I can get it done!

Posted by: DeadBolt

I had a really shitty workout today...just no sleep and kinda run down today but I did what I could.

No cardio I sorta twisted my left ankle at work last night but I have a heart rate monitor coming in the mail so Im gonna wanna testr it out so I'll go for a run this weekend.

Quads/Delts/Traps
Squats
185*12
225*8
135*20

Leg Press
360*12
450*9
270*20

Leg Ext
110*12
130*8
90*15

DB Milt Press
45s*12
55s*8
40s*14

DB Side Lateral
20s*12
25s*9
15s*15

B/O Lateral
40s*12
50s*8
35s*15

DB Front Raise
25s*12
30s*9
20s*15

HS Side Lateral (single arm)
80*12
100*7
70*15

Face Pull (single arm)
80*12
100*8
70*15

HS Shrug SS BB Shrug SS DB Shrug
180*15 SS 135*15 SS 75s*12
180*12 SS 135*9 SS 60s*6
~~all six sets done as one superset

Abz/Therapy

I just didn't have the energy to keep going so I just did a quick superset for traps and had to leave! Im spent!

Posted by: DeadBolt

Just stopped by the new gym to pickup the ID card and get my picture taken.

HOLY SHIT this place is friggin amazing!!!!!!

I can't wait to workout there...there is so much room its not even funny. Supersets are out of the question pretty much b/c you will cool down getting to the other lift.

Only thing I am upset about is there is no rack for me to do rack deadlifts...it only goes to just above my knee so that kinda blows! Ill improvise though!

Posted by: Pylon

Heya bolt!

Posted by: b_reed23

nice AV

Posted by: DeadBolt

Quote:

Originally Posted by Pylon

Heya bolt!

Heya bud! How goes it?

Quote:

Originally Posted by b_reed23

nice AV

Thanks sweety...thats just a drunken ol me playing around...I think I can't get better then that!

Posted by: DeadBolt

Well haven't done much this weekend yet but the fun has just started! Went out to the movies with some friends for the late showing now in a few hours im gonna go fishing off the surf for the morning and enjoy the beach and hopefully a nice sunrise! Fish the day away come home sleep then up to long island for a archery tourny then home to hook up the new pool pump (which I'm pickign up sunday morning) and enjoy the rest of the weekend at the pool!

Ahh not much sleep in there but its gona be alot of fun! Hope I get some good pictures for you guys this weekend!

Posted by: DeadBolt

Oh tyea got my heart rate monitor in but haven't had a chance to use it...I did pull some tree stands out of the woods and worked up one hell of a sweat.

One problem I am having though is that my metabolism is through the friggin roof and I can't stop eating...I'm non stop on fruit veggies and protein. I have even resorted to lunch meats b/c at 3-4 in the morning who has the nerve to BBQ and wake the neighbors LOL

Posted by: DeadBolt

Well went to the movies had a blast got home around 1am...fromt here I decided to hit the beach early for some morning fishing so grabbed my gear and hit the surf.

Watched the sun up on the beach which was amazing!!! Nothing was hitting so I pulled the lines in and just relaxed ont he beach. Bout noon came home and relaxed by the pool and soaked up some more sun! Got a little red when i fell asleep LOL but it will even out in a day or two.

Now I'm packing my gear up to drive ut to long island for my archery tournythen home for some BBQ ansd pool side fun!

Posted by: DeadBolt

Here are some neat sunup shots I got while hanging out n the beach...man what a site it was in person!

Posted by: DeadBolt

Had a blast at the tourny got home installed th enew pump in the pool and then a few friends stopped over to hang!

Sat at the pool drank some beers...then had some more...BBQ then sat around the fire to enjoy the rest of the night away! I put down a lil over a 12 pack and am feeling no pain but had a blast...tomorrow is right back to the good old diet. I packed alot of carbs away today thats for sure LOL.

Hope you guys had a good weekend I know I had a blast!

Posted by: b_reed23

DB!! I love the pics....especially the one with the fishin pole, and the other with the boat...looks like fun!!

Posted by: DeadBolt

Quote:

Originally Posted by b_reed23

DB!! I love the pics....especially the one with the fishin pole, and the other with the boat...looks like fun!!

Thanks hun...it was awsome to be out on the beach at that hour!

Posted by: DeadBolt

First day at the new gym...its soso. The place is huge but now I need to adjust to all the weights and new equipment. Plus it gets SUPER packed around 2-3pm so that blows ass...they could have designed the layout a little better but whatever it is what it is. This whole wee will be interesting...

Deadlift
135, 185, 225, 275 *1
315*1 drop 225*8 drop 135*10

Tbar Row
115*10
125*6
90*12

HS High Row
230*10
270*6
180*15

DB Row
70s*10
90s*7
65s*14

UH Pulldwn
120*10
160*7
100*15

Vbar pushdown
140*11
170*7
120*15

Skull Crusher
60*11
70*7
50*14

Pushdown
110*12
130*8
90*15

Abz/Therapy

Cardio day1 week 1
5min warmup
2min run @ 90% MHR 1min walk x 5
5min cool down
~~this is the new cardio routine...its 3x week for 6 weeks. Today was the first one and shit it doesn't sound like much but just when you think your in good shape push yuself to train at 90+ MHR and man it kicks your ass!!!!! I felt like I have never ran in my life I was so tired. And I dont know how the fuck I'm gonna train at 115% MHR LOL but I'll get it done!

Posted by: b_reed23

whoa...sounds interesting...I'll def. follow along!

nice deads

Posted by: DeadBolt

thanks hun! deads well thats what I'm gonna max out at this summer while cutting...I just can't afford to tax the body to much with this low of cals in fear of an injury.

hopefully by the fall I'll be back to my 405max

Posted by: Malley

Whats up DB? How are things?

Posted by: DeadBolt

Quote:

Originally Posted by Double D

Whats up DB? How are things?

HOLY FUCK! How the hell are ya bro?

Things are good on my end...you know me always bustin my hump and gettin nowhere LOL!

Posted by: Malley

You know your doing well, dont be so hard on yourself! Stay positive and consistent!

Posted by: b_reed23

how has your work schedule been? I haven't heard you mention it in a while

Posted by: DeadBolt

Quote:

Originally Posted by Double D

You know your doing well, dont be so hard on yourself! Stay positive and consistent!

Yea things are good...I'm gettin sick of cutting but whatcha gonna do right? But I'm almost there...now I just have another goal to aim for...got a cruise in august so its more motivation!

Posted by: DeadBolt

Quote:

Originally Posted by b_reed23

how has your work schedule been? I haven't heard you mention it in a while

It hasn't been to bad till this week. With this heat wave that came in we lost the power to our sub station we are quartered at so there has been no AC for 3 days. So that means we have to stay in our rig for the entire shift so its very uncomfortable. Plus the heat just gets ya drained and exhausted not to mention the call volume has doubled!

I actually didn't go to the gym today b/c I was just too damn tired! I needed some more sleep b/c I didn't get much sleep past 2 days. Tomorrow morning I have training right our my 18 hour shift so I will go to the gym after that since I will be right next door.

Posted by: DeadBolt

Here is yesterdays workout...just didn't have any strength at all!!! Im thinking its the heat and lack of cals combined.

Chest/Hams/Bi's:
SLDL
185*10
225*4
135*12

Sitting Leg Curl
70*10
90*7
50*12

DB Bench
65s*10
75s*5
50s*14

Cable X Over
60s*12
70s*9
50s*15

Inc DB Bench
50s*10
55s*8
45s*12

DB Fly
30s*12
40s*6
20s*22

Pec Dec
100*12
120*10
90*15

BB Curl
70*12
80*10
60*14

Corey Curl
50s*10
60s*7
40s*16

Hammer Curl
30s*12
40s*8
25s*16

Abz/Therapy

Cardio - Day 2 Week 1
5m warm up
2m sprint @92%MHR 1m walk x5
5min cool down

I was suppose to train at 95% MHR but I just couldn't get my heart rate up in time! I dont know who designed this routine but there is no way in hell I can get my heart rate from 130-190 within tose 2 minutes. After the sprint my heart rate just drops...its what I have been trainign my body to do for years...to be healthy LOL. I just can't train any higher then that to be honest with ya. I was running all out and my legs just couldn't push me past that heart rate.

Tomorrow I train at 90% again then next week I get to up it so we will see if I can manage if not I'll scrap it.

GOOOOOOD NEWS! After having to edit this post I stepped on the scale and for the first time in a long time I am see'ing progress...I currently weight 173!!!!! I haven;t gone past the 175-177 mark in over a month and out of no where I finally broke the platue! I hope this diet will keep up for a few more weeks and give me results!

Posted by: b_reed23

great job DB!!

where ya goin on a cruise to? Sounds like fun! I know what you mean about the heat...I have been exhausted myself....

Posted by: DeadBolt

Quote:

Originally Posted by b_reed23

great job DB!!

where ya goin on a cruise to? Sounds like fun! I know what you mean about the heat...I have been exhausted myself....

i think jamaica/mexico but honestly im not to sure LOL i just told em Iw ould go!

Posted by: Malley

That cruise in one hell of a motivation. If I were your trainer everyday I would use consequense questions with ya......

Posted by: DeadBolt

Quote:

Originally Posted by Double D

That cruise in one hell of a motivation. If I were your trainer everyday I would use consequense questions with ya......

LOL at this point I feel like I need a trainer...I'm fuckin run down!

Shitty workout today...I have trained twice now with no sleep...crazy at work then CEUs and bullshit and this and that and more work I didn't go yesterday b/c I was to tired then today I wasn't gonna go b/c I still hadn't slept. But I went and it was just a horrible workout...couldn't squat I was so out of it so I just did some leg press (5 sets) then 4 sets for each delt andd 5 sets for traps and I was out. Went light no focus and probably didn't benefit from it but oh well its done now I'm going to relax!

Posted by: Malley

I think alot of people look at a trainer in a bad way. Some people are like, "well I know how to workout." Where as thats just not it, we keep them accountable and you will go so much harder with someone pushing you. And I think thats why online training is a joke.

Posted by: DeadBolt

Quote:

Originally Posted by Double D

I think alot of people look at a trainer in a bad way. Some people are like, "well I know how to workout." Where as thats just not it, we keep them accountable and you will go so much harder with someone pushing you. And I think thats why online training is a joke.

i see nothing wrong with trainers as long as they are properly trained and apply that knowledge as well as common sense to their job.

online training...i would have to call it online guidence...you cannt train someone online but you can guide them in the direction in what to do.

Posted by: SamEaston

For me the idea of a trainer is a training partner - someone who is physically there with you all the time, checking form, pushing you but keeping you safe at the same time. I'd be made up to have Double D as my trainer - no kidding.

Deadbolt! How you doing man!! Sounds like you're really suffering with the heat. I'm Scottish so you can imagine, first sign of summer and we're all sweating and slathering on the factor 50! Its humidity that kills me though, i just feel like i can't draw a breath, horrible.

That cruise sounds good, great to have something like that to aim for. Keep going with the cutting, but watch you don't run yourself into the ground. If you're too tired and demotivated to go to the gym - don't go!

Posted by: DeadBolt

Quote:

Originally Posted by SamEaston

For me the idea of a trainer is a training partner - someone who is physically there with you all the time, checking form, pushing you but keeping you safe at the same time. I'd be made up to have Double D as my trainer - no kidding.

Deadbolt! How you doing man!! Sounds like you're really suffering with the heat. I'm Scottish so you can imagine, first sign of summer and we're all sweating and slathering on the factor 50! Its humidity that kills me though, i just feel like i can't draw a breath, horrible.

That cruise sounds good, great to have something like that to aim for. Keep going with the cutting, but watch you don't run yourself into the ground. If you're too tired and demotivated to go to the gym - don't go!

heya hun glad ya could stop by!

yea that heat was nasty but the wave broke now its soso...hopefully it will remain cooler at night while im at work. im not a heat fan when i cant strip down to shorts and flip flops and nothing more!

yea i can't wait for the cruise it will be a blast im going eith some really awsome people!!! there should be some "interesting" pictuires from that one! i got some from last night on the way you will enjoy lol!

Posted by: DeadBolt

well this weekend was another good one!

slept in late friday then ran a few errans and met up with my brother and my buddy for some night crabbing.

saturday did some yard worka nd split a shit load of wood for the outdoor fireplace! then i had a wedding to go to which if it wasn't for the open bar it would have been a disaster but me and bud man we havin a ball. got shit faced no other way to put it me and my friends had a friggin blast. its the same crew ill be going on the cruise with so we are excited LOL.

today is hang over day and BBQ with my pops lounging at home! just relaxing!

diet i let loose this weekend...been going so strict even on refeeds i have just been run down so i let myself indulge some and ill be right back on track tomorrow as always!

ill get some pics of last night up for ya soon...the faces will say it all LOL

Posted by: b_reed23

sounds like fun...I got a bit crazy this past weekend myself

Posted by: SamEaston

Fab! You have to let loose every now and again, keeps you sane more than anything else!

Cant wait to see these pictures, sounds like you had a ball!

Posted by: DeadBolt

Quote:

Originally Posted by SamEaston

Fab! You have to let loose every now and again, keeps you sane more than anything else!

Cant wait to see these pictures, sounds like you had a ball!

Yea I had a fucking miserable week so I just said the hell with my diet and everything and just got crazy! Even on my refeed days its just clean carbs like brown rice and whole grain shit...which I dont mind at all Im not a big carb person. But I just ate everything under the sun this weekend LOL and drank enough to make a small man cry!

Although horrible for the body and I was cramping all night from all the carbs it did wonders for the mind!

Quote:

Originally Posted by b_reed23

sounds like fun...I got a bit crazy this past weekend myself

i love to hear that!!! mmMmMMmMm!!!

Posted by: DeadBolt

I had a friggin awsome workout!!! Numbers are nothing to brag about same low weights as always but this workout just felt good, I felt solid in all my moves, and what a pump I got!!!

5m warm up
2m sprint/1m walk x5 (80-85%MHR)
5m cool down

Back/Tri's:
Sumo Deadlift
205*9
225*7
185*12

Tbar Rows
115*11
135*6
90*15

HS High Row
230*11
270*9
180*15

DB Row
70s*10
90s*7
65s*15

UH Pulldown
140*10
160*7
120*15

Vbar Pushdown
140*12
180*5
130*14

Skullcrusher
60*11
80*5
50*15

Pushdown (was suppose to be underhand but i forgot lol)
120*12<