Deads ReHab...

DeadBolt · 05-21-2005, 11:11 AM

New diet: Mon-Thur class & work
M1: 7:30am
6oz meat
5oz yam
6 fishies

class 8am-10am

M2: 10:00am
tri-o-plex

training-10:30am-12:30pm

M3: 12:30pm-1pm post w/o
2 scoops whey
berries
1/3 cup oats

work 2pm-8pm/10pm

M4: 4pm
5oz meat
1/3 cup dry brown rice

M5: 8pm
5oz meat
1/3 cup dry brown rice

M6: 11:30pm-12am
6oz meat
2 cups veggies
2tbl natty pb
6 fishies

Fridays: work 9am-5pm

M1:8am
6oz meat
5oz yam
6 fishies

M2: 12pm
Tri-o-plex

M3: 4pm-5pm
5oz meat
1/3 cup dry brown rice

training

M4: 7pm-7:30pm post w/o
2 scoops whey
berries
1/3 cup oats

M5: 10pm
5oz meat
1/3 cup dry brown rice

M6: 12am
6oz meat
2 cups veggies
2tbl natty pb
6 fishies

Saturday & Sunday:
M1:
6oz meat
5oz yam
6 fishies

M2:
6oz meat
2 cups veggies

M3:
5oz meat
1/3 cup dry brown rice

M4:
tri-o-plex
or
5oz meat
1/3 cup dry brown rice

M5:
6oz meat
2 cups veggies

M6:
6oz meat
2 cups veggies
2tbl natty pb
6 fishies

Pylon · 05-21-2005, 11:26 AM

Are "fishes" oil caps or goldfish crackers?

DeadBolt · 05-21-2005, 11:33 AM

Quote:

Originally Posted by Pylon

Are "fishes" oil caps or goldfish crackers?

Fish oil caps

Burner02 · 05-21-2005, 12:03 PM

sounds like we are close on the workots. I just do my legs first, so they aren't all stiff and sore on the weekends...yeah...cardio...still a time problem..but we'll see..

DeadBolt · 05-21-2005, 12:20 PM

Quote:

Originally Posted by Burner02

sounds like we are close on the workots. I just do my legs first, so they aren't all stiff and sore on the weekends...yeah...cardio...still a time problem..but we'll see..

I like to give myself plenty of time to warm up and cooldown with some stretching for leg day so I do it on my day off from work. So I don't have to rush and do a half ass job ya know.

FishOrCutBait · 05-21-2005, 07:57 PM

Dead, why dont you split up your fish oils throughout the day?

Alaric · 05-22-2005, 12:38 AM

HOly crap dead, you are one busy man, its good to see you can still find the time to train after a hectic schedule like that. Looks like you've managed your days quite well, as long as you can stick to it you'll be fine

DeadBolt · 05-22-2005, 10:39 AM

Quote:

Originally Posted by FishOrCutBait

Dead, why dont you split up your fish oils throughout the day?

That would be ideal but its tuff bc while I'm at work I'm driving the entire time. I need to keep it as simple as possible to just down the food and pick up my next patient. Plus I always forget to take them so if I leave it spread out at like 2 or 3 per meal I will forget all the time and never take them so I just leave em for bigger doses throughout the day. Hope that made sense.

DeadBolt · 05-22-2005, 10:40 AM

Quote:

Originally Posted by Alaric

HOly crap dead, you are one busy man, its good to see you can still find the time to train after a hectic schedule like that. Looks like you've managed your days quite well, as long as you can stick to it you'll be fine

Heya bud thanks for the kind words! Yea its tuff to get in the swing of things but I'll manage. Just as long as I get my food ready the night before life is cake...its just a matter of going through the motion. I need to get some food containers and some food tonight though lol.

Pylon · 05-22-2005, 10:54 AM

Hey DB, can I tap your brain a sec?

I spent some time at the batting cage last night and my left wrist is killing me. (I have a violent swing at times, and my wrist ends up taking the punishment. I usually end with my arm straight and the bat lined up with my arm, palm down, so the momentum of the bat is pulling my pinkie side toward my arm. It sucks, and I'm working on it, but that's not the point.) Have you picked up any learnin' that can help me improve the flexibility of the wrist? I'm doing wrist curls to try to strenghten it, but was wondering if you have any other worthwhile advise. (I'm thinking of giving it up permamantly for golf, which is much easier on the wrist, BTW.)

DeadBolt · 05-22-2005, 11:05 AM

Quote:

Originally Posted by Pylon

Hey DB, can I tap your brain a sec?

I spent some time at the batting cage last night and my left wrist is killing me. (I have a violent swing at times, and my wrist ends up taking the punishment. I usually end with my arm straight and the bat lined up with my arm, palm down, so the momentum of the bat is pulling my pinkie side toward my arm. It sucks, and I'm working on it, but that's not the point.) Have you picked up any learnin' that can help me improve the flexibility of the wrist? I'm doing wrist curls to try to strenghten it, but was wondering if you have any other worthwhile advise. (I'm thinking of giving it up permamantly for golf, which is much easier on the wrist, BTW.)

Rather then working on your flexability why not try to change your swing a little? Instead of fully extending the bat that violently maybe try to ease up some. I've seen some small dudes smash the ball just b/c they get under the ball and let the bat do the work.

As for the flexability of your wrist....man thats a tuff one. I am not to familiar with it just yet but I know if you PM p-funk(patrick) he would def know how. I believe he has helped a few out with some of those problems but like I said before off the top of my head I can't remember what he said so I don't want to give you bullshit. Try and PM and ask about that but also consider changing your batting structure. Maybe be a way to get some more power into that bad wihtout using such a violent jerking motion ya know?

Pylon · 05-22-2005, 11:20 AM

Quote:

Originally Posted by DeadBolt

Rather then working on your flexability why not try to change your swing a little? Instead of fully extending the bat that violently maybe try to ease up some. I've seen some small dudes smash the ball just b/c they get under the ball and let the bat do the work.

As for the flexability of your wrist....man thats a tuff one. I am not to familiar with it just yet but I know if you PM p-funk(patrick) he would def know how. I believe he has helped a few out with some of those problems but like I said before off the top of my head I can't remember what he said so I don't want to give you bullshit. Try and PM and ask about that but also consider changing your batting structure. Maybe be a way to get some more power into that bad wihtout using such a violent jerking motion ya know?

Like I said, I'm working on the swing already. (When I'm going good, it's smooth and I don't have that problem. It's when I try to muscle the ball I have the issue.) Thanks for the info.

Burner02 · 05-22-2005, 02:07 PM

DB...u getting as busy as me???

DeadBolt · 05-22-2005, 11:04 PM

Quote:

Originally Posted by Pylon

Like I said, I'm working on the swing already. (When I'm going good, it's smooth and I don't have that problem. It's when I try to muscle the ball I have the issue.) Thanks for the info.

Sorry I couldn't have been more help. But def try pfunk he would know. And don't be a meat head and muscle everything around....a nice smooth consistant swing will do the trick lol.

DeadBolt · 05-22-2005, 11:07 PM

Quote:

Originally Posted by Burner02

DB...u getting as busy as me???

Hell yea man...I'm beyond busy with trying to jugle school...work...a girl...and the gym. I dont get to spend much time with my girl really but hey priorities(sp?), she is last on the list. I wake up go to class, go to the gym, go to work, come home from work and cook my meals for the next day, then repeat. I have just enough travel time and prep time for each and every thing LOL...got it worked out to the T with no wasted time.

Alaric · 05-23-2005, 11:27 AM

Quote:

Originally Posted by DeadBolt

I dont get to spend much time with my girl really but hey priorities(sp?), she is last on the list.

Lol, just make sure you don't tell her that!

DeadBolt · 05-23-2005, 11:43 AM

Quote:

Originally Posted by Alaric

Lol, just make sure you don't tell her that!

Oh she knows LOL....I told her I was testing her. If she can last with me for the next 6 weeks until summer classes are over then we could manage just about anything lol...if not she is free to walk away at any time. She wont be going anywhere though.

DeadBolt · 05-23-2005, 12:01 PM

Today was a soso workout...it was earlier then normal and I had less food in my stomach then normal so I need to adjust yet.

Back:
Rack Deads
135 & 185 * warmup
225*5+1 regrip
225*4+2 regrip
205*6
205*5+1 regrip drop 135*8
~~~these were low today...need to adjust to the new w/o time and diet.

BB bent over row
95*10
115*8*3

CG Cable Row
120*10
135*10
~~~kept it light so I don't bother the shoulder

HS Low Row
70*8*2 each side
~~~wow these went down...use to use 110+ each side

Pulldown
105*10
105*8
~~~rear delts were tingling like crazy dont know what it was. Went super light.

BB Shrug
~~~not a chance in hell...it hurt with 135 so Isaid screw it...I'll let my deads hit my traps for now.

Shoulder Rehab
Calves Abs
20 minutes cardio

Overall nuttin special. Rear delts were burning/tingling like crazy the entire w/o don't know why.

Diet:
M1: 6oz chicken, 5oz yam
class 8am-10am
training 10:30am-12pm
M2: (post w/o)2 scoops whey, 2/3 cup dry oats, 5 blueberries, 1/3-1/2 cup grits
M3:5oz chicken, 1/3 cup dry brown rice, 2tbl salsa (to come)
M4:5oz chicken, 1/3 cup dry brown rice, 2tbl salsa (to come)
M5:6oz chicken, 2 cups carrots, 1tbl olive oil, 6 fishies (to come)

I wont be eating anymore after class...unless I do a whey shake with some olive oil b/c a full meal doesn't work that fast. I need a speedy meal to digest here.

Also added some extra carbs post w/o to compensate. In addition to my oats I added another dose of fast acting carbs (grits) about 30g's of carbs worth.

Alaric · 05-23-2005, 12:24 PM

Ah Gotcha man, that's actually a good test, good luck with that.

As far as your workout goes, made some smart decisions backing off the weight (BB Shrugs, and Pulldowns). My dumbass would've probably forced through it and risk injury.

Don't worry about the HS Low Row, maybe you're having a bad day? Were you doing 110+ before or after the shoulder injury?

Overall, looks pretty good to me man.

Burner02 · 05-23-2005, 01:53 PM

hola, mi amigo!
I hope I can make it tothe gym today....I've got a LOT of things on my 'to do' list..before I go to my 12 hour shift @ 6pm..and I have been awake since 8:30am...oy...I need to win the friggin lottery....

As long as your back feels like u did something..all is good.

Archangel · 05-23-2005, 05:18 PM

Don't be so hard on yourself Brother Bolt, your doin killer w/o's with a seriously hurt shoulder!!! I'm very Impressed

Keep your chin up Brother!!!

Pylon · 05-23-2005, 06:04 PM

I agree, nothing wrong with that w/o!

gwcaton · 05-23-2005, 07:41 PM

Hey Hey DB,

Way to use the grey matter

Nice to see someone practice what they preach

DeadBolt · 05-23-2005, 11:07 PM

Quote:

Originally Posted by Alaric

Ah Gotcha man, that's actually a good test, good luck with that.

As far as your workout goes, made some smart decisions backing off the weight (BB Shrugs, and Pulldowns). My dumbass would've probably forced through it and risk injury.

Don't worry about the HS Low Row, maybe you're having a bad day? Were you doing 110+ before or after the shoulder injury?

Overall, looks pretty good to me man.

Yea she's a keeper...I dont know what I;d do without her heh.

Yea somethign just wasn't right on those lifts so I backed off. 6 months ago I probably would have just forced through it but after hurting my shoulder I have smartened up some....I wont ever force my way through pain again like that. Better to stop now.

It was before the shoulder injury I was moving numbers like that. And that was for reps on each arm...I've gone heavier to. I know I lost alot of strength but never realized it was that much. All my other workouts I will start much lighter on everything and gradually increase b/c now know I'm not where close to where I was a few months ago.

Thanks bud...its wasn't my best w/o but it was a w/o non the less!

DeadBolt · 05-23-2005, 11:10 PM

Quote:

Originally Posted by Burner02

hola, mi amigo!
I hope I can make it tothe gym today....I've got a LOT of things on my 'to do' list..before I go to my 12 hour shift @ 6pm..and I have been awake since 8:30am...oy...I need to win the friggin lottery....

As long as your back feels like u did something..all is good.

Heya bud!!

I hope those twins are on your 'to do' list

I;m sure you;ll do just fine. Get the workouts in when ever you can my man...dont be like me and pack yourself with more then you need!

Back felt ok...my rear delts are super sore today. First time I really hit them in 4 months LOL. Low back is sore as a motha from work and lifting but other then that the rest of my back is just tired...doesn't feel like I really 'hit it' right. I'm sure once the shoulder gets better the w/o's will as well.

05-21-2005, 11:11 AM	#331
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	New diet: Mon-Thur class & work M1: 7:30am 6oz meat 5oz yam 6 fishies class 8am-10am M2: 10:00am tri-o-plex training-10:30am-12:30pm M3: 12:30pm-1pm post w/o 2 scoops whey berries 1/3 cup oats work 2pm-8pm/10pm M4: 4pm 5oz meat 1/3 cup dry brown rice M5: 8pm 5oz meat 1/3 cup dry brown rice M6: 11:30pm-12am 6oz meat 2 cups veggies 2tbl natty pb 6 fishies Fridays: work 9am-5pm M1:8am 6oz meat 5oz yam 6 fishies M2: 12pm Tri-o-plex M3: 4pm-5pm 5oz meat 1/3 cup dry brown rice training M4: 7pm-7:30pm post w/o 2 scoops whey berries 1/3 cup oats M5: 10pm 5oz meat 1/3 cup dry brown rice M6: 12am 6oz meat 2 cups veggies 2tbl natty pb 6 fishies Saturday & Sunday: M1: 6oz meat 5oz yam 6 fishies M2: 6oz meat 2 cups veggies M3: 5oz meat 1/3 cup dry brown rice M4: tri-o-plex or 5oz meat 1/3 cup dry brown rice M5: 6oz meat 2 cups veggies M6: 6oz meat 2 cups veggies 2tbl natty pb 6 fishies
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

05-21-2005, 11:26 AM	#332
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	Are "fishes" oil caps or goldfish crackers?
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

05-21-2005, 12:03 PM	#334
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,324	sounds like we are close on the workots. I just do my legs first, so they aren't all stiff and sore on the weekends...yeah...cardio...still a time problem..but we'll see..
	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

05-21-2005, 07:57 PM	#336
FishOrCutBait lifts weights Elite Member Join Date: Jan 2005 Location: Buffalo, MN Posts: 4,296 Blog Entries: 1 Photos: 2	Dead, why dont you split up your fish oils throughout the day?
	I believe in Jesus. Eat to live. "tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

05-22-2005, 10:54 AM	#340
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	Hey DB, can I tap your brain a sec? I spent some time at the batting cage last night and my left wrist is killing me. (I have a violent swing at times, and my wrist ends up taking the punishment. I usually end with my arm straight and the bat lined up with my arm, palm down, so the momentum of the bat is pulling my pinkie side toward my arm. It sucks, and I'm working on it, but that's not the point.) Have you picked up any learnin' that can help me improve the flexibility of the wrist? I'm doing wrist curls to try to strenghten it, but was wondering if you have any other worthwhile advise. (I'm thinking of giving it up permamantly for golf, which is much easier on the wrist, BTW.)
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

05-22-2005, 12:38 AM	#337
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	HOly crap dead, you are one busy man, its good to see you can still find the time to train after a hectic schedule like that. Looks like you've managed your days quite well, as long as you can stick to it you'll be fine

05-22-2005, 02:07 PM	#343
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,324	DB...u getting as busy as me???
	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

05-23-2005, 12:01 PM	#348
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	5-23-05 Back Today was a soso workout...it was earlier then normal and I had less food in my stomach then normal so I need to adjust yet. Back: Rack Deads 135 & 185 * warmup 2255+1 regrip 2254+2 regrip 2056 2055+1 regrip drop 1358 ~~~these were low today...need to adjust to the new w/o time and diet. BB bent over row 9510 11583 CG Cable Row 12010 13510 ~~~kept it light so I don't bother the shoulder HS Low Row 7082 each side ~~~wow these went down...use to use 110+ each side Pulldown 10510 1058 ~~~rear delts were tingling like crazy dont know what it was. Went super light. BB Shrug ~~~not a chance in hell...it hurt with 135 so Isaid screw it...I'll let my deads hit my traps for now. Shoulder Rehab Calves Abs 20 minutes cardio Overall nuttin special. Rear delts were burning/tingling like crazy the entire w/o don't know why. Diet: M1: 6oz chicken, 5oz yam class 8am-10am training 10:30am-12pm M2: (post w/o)2 scoops whey, 2/3 cup dry oats, 5 blueberries, 1/3-1/2 cup grits M3:5oz chicken, 1/3 cup dry brown rice, 2tbl salsa (to come) M4:5oz chicken, 1/3 cup dry brown rice, 2tbl salsa (to come) M5:6oz chicken, 2 cups carrots, 1tbl olive oil, 6 fishies (to come) I wont be eating anymore after class...unless I do a whey shake with some olive oil b/c a full meal doesn't work that fast. I need a speedy meal to digest here. Also added some extra carbs post w/o to compensate. In addition to my oats I added another dose of fast acting carbs (grits) about 30g's of carbs worth.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

05-23-2005, 12:24 PM	#349
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	Ah Gotcha man, that's actually a good test, good luck with that. As far as your workout goes, made some smart decisions backing off the weight (BB Shrugs, and Pulldowns). My dumbass would've probably forced through it and risk injury. Don't worry about the HS Low Row, maybe you're having a bad day? Were you doing 110+ before or after the shoulder injury? Overall, looks pretty good to me man.

05-23-2005, 01:53 PM	#350
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,324	hola, mi amigo! I hope I can make it tothe gym today....I've got a LOT of things on my 'to do' list..before I go to my 12 hour shift @ 6pm..and I have been awake since 8:30am...oy...I need to win the friggin lottery.... As long as your back feels like u did something..all is good.
	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

05-23-2005, 05:18 PM	#351
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Don't be so hard on yourself Brother Bolt, your doin killer w/o's with a seriously hurt shoulder!!! I'm very Impressed Keep your chin up Brother!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-23-2005, 06:04 PM	#352
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	I agree, nothing wrong with that w/o!
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

05-23-2005, 07:41 PM	#353
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Hey Hey DB, Way to use the grey matter Nice to see someone practice what they preach
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005