DGC -Deadbolt's Growth Cycle!!!

Triple Threat · 11-03-2009, 11:00 AM

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

DeadBolt · 11-03-2009, 10:06 PM

mike yea them are seated...

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

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

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

DeadBolt · 11-03-2009, 10:10 PM

YouTube - Complex Sumo Squat

just with weight and not as fast lol

DeadBolt · 11-04-2009, 02:03 PM

had a good workout today...

Chest/Bi's/Traps:

Inc BB Press
3*185*8

Flat DB Press
3*65s*8

UH Cable X Over
3*50s*12

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

Pec Deck
3*120*12

DB Curl
3*40s*8

BB Preacher Curl
3*60*6

Concentration Curl
3*25s*12

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

abs/shoulder therapy

Archangel · 11-04-2009, 05:08 PM

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

Burner02 · 11-05-2009, 05:47 AM

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

DeadBolt · 11-05-2009, 02:30 PM

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

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

DeadBolt · 11-05-2009, 02:34 PM

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

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

Upright Row
80*10
2*90*8

Cheat Lateral
3*40s*10

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

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

BB UH Row
165*8
3*185*6

CG Cable Row
180*10
2*200*8

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

WG HS Row
3*150*10

SPENT!

Now I get to go to work!

DeadBolt · 11-09-2009, 01:22 PM

Legs/Tris:
Sumo Squats
3*275*6

Leg Press
560*10
600*10
630*10

Single Leg Ext
3*75*10

BB SLDL
3*205*8

Lying Leg Curl
3*110*10

Donkey Raise
3*90*20

Dips
3*BW*15

Pushdowns
3*140*12

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

Pylon · 11-09-2009, 01:46 PM

Archangel · 11-09-2009, 06:28 PM

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

DeadBolt · 11-10-2009, 08:50 AM

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

DeadBolt · 11-10-2009, 01:30 PM

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

chest/bi's/traps

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

Flat DB Press
3*652*10

UH Cable X Over
3*50s*12

Inc DB Fly
3*50s*10

Pec Deck
3*120*15

DB Curl
3*40s*8

BB Preacher Curl
3*60*10

Concentration Curl
3*30s*10

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

Pylon · 11-10-2009, 11:27 PM

Nice work, Bolt!

DeadBolt · 11-12-2009, 01:29 PM

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

anyhoot...

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

Upright Row
3*90*10

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

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

Deadlift
135/185/225/275*1

5*315*1

BB Row
3*185*8

CG Cable Row
3*200*8

WG Pulldown
180*12
2*195*8

WG HS Row
150*12
2*165*10

Burner02 · 11-15-2009, 08:30 AM

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

DeadBolt · 11-15-2009, 02:22 PM

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

Pylon · 11-15-2009, 08:16 PM

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

Burner02 · 11-15-2009, 09:03 PM

Quote:

Originally Posted by DeadBolt

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

I thought you were looking kinda beefy, bro-

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

DeadBolt · 11-15-2009, 09:55 PM

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

Pylon · 11-16-2009, 09:01 AM

Quote:

Originally Posted by DeadBolt

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

Nice work. How long since the pic?

DeadBolt · 11-16-2009, 01:04 PM

those were taken in august

Archangel · 11-16-2009, 08:23 PM

Wasssssssssssssssssssssup Bolt!!!

DeadBolt · 11-17-2009, 09:29 AM

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

Burner02 · 11-17-2009, 09:42 PM

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

Archangel · 11-18-2009, 04:54 PM

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

DeadBolt · 11-19-2009, 12:44 AM

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

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

DangerousK · 11-19-2009, 12:58 AM

Quote:

Originally Posted by DeadBolt

Flat DB Press
3*652*10

Now that is hardcore.

Burner02 · 11-19-2009, 02:33 AM

Quote:

Originally Posted by DeadBolt

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

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

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

Pylon · 11-19-2009, 07:48 AM

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

11-03-2009, 10:06 PM	#92
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,462	mike yea them are seated... TTT same as the deadlifts just in a squat...real wide legged and get deep. not sure if its a legit movement but I do them for work to mimic the movement i do to lift my stretchers. if it aint a common movememnt hellit should be...they kick your ass. really hits the hip flexors and hams good...quads get hit good but they do me good and i enjoy them. probably b/c they take the back out of it alot more and my poor foot alignment doesnt affect my squating. "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

11-03-2009, 10:10 PM	#93
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,462	YouTube - Complex Sumo Squat just with weight and not as fast lol "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

11-04-2009, 02:03 PM	#94
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,462	had a good workout today... Chest/Bi's/Traps: Inc BB Press 31858 Flat DB Press 365s8 UH Cable X Over 350s12 Inc DB Fly 45s12 250s8 Pec Deck 312012 DB Curl 340s8 BB Preacher Curl 3606 Concentration Curl 325s12 DB Shrugs 3115s15 115s12 drop 70s*15 abs/shoulder therapy "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

11-04-2009, 05:08 PM	#95
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	Excellent workouts Bolt, how do the sumo squats feel on the hips??? Keep it up my Friend, lookin SOLID!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

11-05-2009, 05:47 AM	#96
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,648	Nice inclines I can't get the bar to come down much below my chin before delts start screaming on that exercise... Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

11-03-2009, 11:00 AM	#91
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	I've heard of sumo DLs, but what are sumo squats?

11-05-2009, 02:30 PM	#97
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,462	Burner same here bro...it hurts like a SOB but I am determined to work through the pain...Ive given my shoulders plenty of tiem and they dont want to work with me so I'll fix em the hard way! Arch as long as you point your toes out like 10 and 2 it doesn't hurt at all. If you keep your toes facing 12 you are going to injure yourself big time. But when done properly I honestly love that movement! I have a problem with a few of my discs and I can really do conventional squats for the same reason i can't walk on the balls of my feel (my feet wont physically bend that way) so these really allow me to get use to some decent weight on ym back (i know you can laugh now) without injuring my knees. "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

11-05-2009, 02:34 PM	#98
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,462	Had an awsome workout today...not the best numbers you guys have see I'm sure but hell my back is already sore and I just left them gym! Delts/Back BB Milt Press 1658 1756 1755 Upright Row 8010 2908 Cheat Lateral 340s10 Face Pull 17015 19012 21510 ~~i have to switch to single arm I can't add anymore weight with these Deadlift 1354 1851 2251 2751 3151 335miss (half way) ~~i wasn't in the modd to work alot of deadlift sets so I worked up to a solid 1RM and will work on that this month. BB UH Row 1658 31856 CG Cable Row 18010 22008 WG Pulldown 216512 18010 1956 WG HS Row 3150*10 SPENT! Now I get to go to work! "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

11-09-2009, 01:22 PM	#99
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,462	Legs/Tris: Sumo Squats 32756 Leg Press 56010 60010 63010 Single Leg Ext 37510 BB SLDL 32058 Lying Leg Curl 311010 Donkey Raise 39020 Dips 3BW15 Pushdowns 314012 DB Skull Crusher 30s12 235s9 "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

11-09-2009, 01:46 PM	#100
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

11-09-2009, 06:28 PM	#101
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	Lookin good my Friend!!! Hope life is treatin ya Great!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

11-10-2009, 08:50 AM	#102
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,462	eh same ol shit mike...just busy as always...workin a ton of hours "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

11-10-2009, 01:30 PM	#103
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,462	another good workout...but still no time to scoialize! back to school really blows!! no time for anything! all i do is friggin study! chest/bi's/traps Inc BB Press 1957 22054 PR! Flat DB Press 365210 UH Cable X Over 350s12 Inc DB Fly 350s10 Pec Deck 312015 DB Curl 340s8 BB Preacher Curl 36010 Concentration Curl 330s10 DB Shrugs 3115s15 11515 drop 75s15 drop 55s8 "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

11-10-2009, 11:27 PM	#104
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	Nice work, Bolt! "The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

11-12-2009, 01:29 PM	#105
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,462	another good workout to finish the week out...next weeks workouts will stink b/c im working on all my day offas so not sure when i will get in there! anyhoot... delts/back: BB Milt Press 1758 21856 Upright Row 39010 Cheat Laterals 40s10 245s8 Single Arm Face Pull 10012 212010 Deadlift 135/185/225/2751 53151 BB Row 31858 CG Cable Row 32008 WG Pulldown 18012 21958 WG HS Row 15012 216510 "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

11-15-2009, 08:30 AM	#106
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,648	nice! Is...that you in the pic? been keeping busy, eh? Good job, bro! Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

11-15-2009, 02:22 PM	#107
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,462	yea thats me...only good thing i got are my tris...everything else sucks haha! "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

11-15-2009, 08:16 PM	#108
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	Burns, did you think he had posted a pic of some other dude in his avi? "The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

11-15-2009, 09:55 PM	#110
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,462	i was 172lbs in that pic ive bulked up to 190 already "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

11-16-2009, 01:04 PM	#112
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,462	those were taken in august "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

11-16-2009, 08:23 PM	#113
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	Wasssssssssssssssssssssup Bolt!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

11-17-2009, 09:29 AM	#114
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,462	nm workin my arse off! hoping i can make the gym this week pulling six 12 hour shifts back to back! "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

11-17-2009, 09:42 PM	#115
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,648	I LOVE those shifts....am working 5 12's this week... Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

11-18-2009, 04:54 PM	#116
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	Take her easy my Friend, maybe try a consolidated routine while pulling them hours!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

11-19-2009, 12:44 AM	#117
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,462	burns yea i love the shifts but with 3 hours of commuting every day, school full time, and working for my taxidermy company i just dont have the time to hit the gym. archi yea i have gone down to 3 workouts a week but some weeks i dont even have the time for them. this week i may get one workout in so ill hit a full body but thats questionable "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

11-19-2009, 07:48 AM	#120
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	Holy crap, dude. Where are you going that you have to commute 3 hours? "The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

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