DeadBolt

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

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DeadBolt

Today was nothing special. Did some BB bench today...wasn't bad. Was gonna try some decline BB but didn't wanna push it..thats next week. Overall just an intense w/o....short Ri's!

Chest: 45s RI's
BB Bench
95*10
115*10
135*6*3
~~felt decent...been 6 months since I've done it LOL. I use to max out for like 175 before I tore my shoulder so I figured thats not to bad. I'm gonna take it slow and work up those reps.

DB Incline Press
40s*8
45s*6*2
~~lower RIs killed me LOL!

Cable X Over
40s*10
50s*6 drop 30s*10

DB Pullover
55*12
65*8
~~busted my ass bringing the 55lb db back!! I was walking back and stepped on a crack and twisted my ankle a little....then that extra 55lbs on one side did its job and brough me crashing to the floor LOL...I felt like such a jackass!!! Thats the reason tri's were done w/ 15s RIs lol wanted to get out!

Tri's: 15s RI's
Vbar Pushdowns
120*7
110*7
100*7
~~7 the magic number?...started heavy and worked my way to light...all to failure!

DB French Press
50*7
45*7
45*7
~~again I don't know why but every weight I picked I would fail at 7. 1-6 were cake but 7 was like a house LOL. I think its from my prrs days and picking the proper weight to hit failure.

HS Tri Ext.
single arm 30*12
two arms 60*15
two arms 70*10

15 minutes cardio @ 70% MHR

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

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DeadBolt

Oh and a side note: My back is KILLING me...lol sooo sore. Traps were so sore when I was benching LOL.

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

Rocco32

Great w/o Dead. The DB Pullovers don't hurt your shouler?!? Always hurts mine. A "killing" back is always good

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

DeadBolt

Thanks man I appreciate it! Surprisingly they don't hurt it at all...but then again my form is very good and strict...don't ever let the weight get uncontrolled so I think thats why they don't bother me to much. My traps are killin me LOL!

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

Archangel

Thank you so much, awesome w/o, glad the shoulder is doin good for ya!!! Declines scare me though, they always shred my shoulder!!! I hear ya about 1-6 fellin fine, then all of a sudden it's like, hey, who put this monkey on my back!!!

Your doin great my Friend, keep at it!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

DeadBolt

Declines never use to hurt then one day it hurt so I stopped and haven't tried again but I think its time lol.

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

DeadBolt

No gym today....I was just to sore to lift head to toe lol.

Tomorrow is my day off but I have to help my cousin empty a 40 foot trailer full of garbage LOL. So I'll probably be sore as hell but I will DEF get legs and shoulders this week!!!

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

Pylon

I don't think that quite qualifies as a day off...

"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

FishOrCutBait

Yeah... That really doesnt count, Dead!! Where ya been man, its been... Oh... Only like 3 days, lol.

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

Rissole

What up DB??

My Journal

DeadBolt

Heya guys....sorry I have been super busy all weekend! Tried to spend as much QT with my girl this weekend b/c I haven't been able to see her much then she goes away to school so I rarely see her then.

Everything is the same....taking my diet to the next level starting tomorrow. Going on my last few weeks of a strict cut before I can start bulking again. I'm gonna eat and train heavier and harder then ever! I'm looking to hit a solid 200lbs or more by the end of this bulk. I've only dropped like 5lbs or so lately...I think I'm coming in somewhere around 180-183lbs. I'll be happy if I can shed just a few more lbs to maybe 170 so I don't have to worry about my bf through the bulk b/c I will be low enough.

Other then working all weekend I have been busy with my volly squads all weekend. And I never got to the gym...yea well get a load of this remember the other day I sprained my ankle when I was lifting well I did it again at work (bad) the other day and couldn't walk till today. There was no way I was doing legs on an ankle I could barely walk on....not lookin to kill myself here!

I'm gonna start posting my diet daily I think...nothing to crazy just going as close to 0 carbs as possible right now. I did keto once and it worked really good for me....lost alot of fat....mentally I was F'ed up but its worth another go. Just gonna keep the fats and proteins high. Not coutning the cals to strict...just gonna eye ball it and see how it works out. Shooting for like 15-25g's of fat per meal and 40-45g's prot a meal.

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

Pylon

Good luck with it, Bolt. The biggest problem I think I would have with that is trying to find a protein shake with no carbs that's worth drinking!

"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

DeadBolt

Heya bud thanks for the support! Right now I'm using designer whey but I'm gona switch it up after this last 10lb tub is gone. I just throw some ice into a blender, the whey, and pb and it tastes fine to me. I'm not a real picky person by nature so things like that don't bother me heh. Splenda does wonders as well.

This weeks schedual:
Mon-Deadlifts/Back/Traps
Tues-Chest/Delts
Wen-Legs
Thrus-Bi's/Tri's

We'll see how this goes.....I'm also going to try and do some circuit training on saturdays as well. May just use the one that pat gave me a while back just for starters then I can get creative with my weekends.

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

DeadBolt

Today was a soso day...really nothing special. For some reason my head wasn't in it....it was very hard for me to keep that mind/muscle connection and that threw my entire workout off. not pleased at all.

Back:
Full Deadlifts
225*5
225*4
205*6
~~I don't think I'm warming up properly for these. I did a warm up of 135x10 and 185 for like 8. Then went to 225. For some reason it doesn't feel like my back is ready for that. I need to start working with % I think. Last week I got 205*9 with gradualy increases.

Pulldown
135*8
120*10*2
~~still makes the shoulder tight

HS Low Row (underhand grip)
140*12
160*12

HS Horiz. Row
105*12
120*10*2

SS Rev Pulldown -/- Stiffarm Pulldown
#8*10 -/- 80*12
#8*10 -/- 80*12

Traps:
Smith Machine Shrugs(dbl overhand)
135*15*3
155*12*2
~~been about 6 months since I've worked traps directly so I didn't go crazy. It really hurts like hell on my hands to work traps though....my hands are just so shredded from the rest of my w/o that it literally brings such intense pain to me that I want to stop and ice it or something. Feels like the skin is ripping right off.

Overall nothing special of a workout. I don't think for these next few weeks I will be going to crazy. I'm going to be to low carb to get to crazy. We'll see how things workout though!

Diet:
M1-2 scoops whey, 2tbl natty pb
workout
M2-1.5 scoops whey, 2oz cheese
M3-1 bunless burger(roughly 6oz), 1.5 slice cheese, veggies medly
M4-1 bunless burger(roughly 6oz), 1.5 slice cheese, veggies medly
M5-1 bunless burger(roughly 6oz), 1.5 slice cheese, veggies medly
M6-Haven't decided!

Off to work see ya'll later!

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

Rocco32

Great w/o Dead and good luck with the diet!! Yeah, don't go too fast with the warm-up for Deads. You may even want to start with some pull-thru's to warm up with, translates graat over to squats and Deads!

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

Pylon

Nice start, DB. I'm starting a new routine today as well, so we'll be adjusting together!

"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

Archangel

I agree with Brother Pylon my Friend!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

DeadBolt

Pull-thru's ?? Explain plz heh!

Thanks bud I appreciate it.....once I get time I need to research some more on deads squats and bench. My deads are just ready to explode once I get my form perfect and learn all the tricks. Bench is going to be slow with the shoulder but I want to do everything perfect and same with squats! I want to learn em fresh and get damn good at it heh!

Pylon & Arch Thanks guys! I wish i could have done better on my deads though....that really bothers me ALOT! In time I guess right?

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

* Legion *

GO for it bro, i'm sissy-footing my way back to bench, i screwed my back up last month doing them, now 315 is where i stop until I feel fit and ready.

Do not mistake my kindness for weakness.

* Legion *

i said bench, i meant deadlift.

Do not mistake my kindness for weakness.

DeadBolt

Legion-Yea man I'd kill to be able to go crazy but I don't think I know enough about the major movements to do so. I know I need to train my abs more and work on my form. I believe those are really holding me back some ya know? Just don't have the time for research!

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

Rocco32

http://www.t-nation.com/readTopic.do...ydra?id=488461

Scroll down to pull throughs. I do mine with a band, but you can use a pulley machine as well.

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

DeadBolt

Thanks bud...I am gonna have to check out t-nation a little more. I have the addy savedbut never get a chance to read it. I may have to do some extra reading there to pick up a few pointers.

Also...what % do you normally warm up to when doing deads?

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

DeadBolt

Just another normal day of lifting.....nothing special really.

Chest:
BB Bench
135*8
135*6*2
~~first set I got 2 more reps then last week and I could have probably forced the other 2 sets to 8 reps as well but didn't want to kill the shoulder. I'm not going max effort here at all so I'll let it go slow for now.

Cabl X Over
40s*12
50s*10*2

Inc DB Bench
40s*10
45s*8
50s*6

DB Pullover
60*12
70*8

Delts:
Machine Milt Press
70*10
80*8
80*5 drop 50*5
~~man doing chest first really kills the delts....haven't combined these 2 body parts in a while!

Mach Side Lateral (1arm at a time)
80*12
90*10

Cbl Side Lateral SS'ed w/ DB Side Lateral
20*8 -/- 20s*8
20*8 -/- 20s*8

B/o Db Rear Delt
20s*2*2
~~first time I've done these with no pain....really watched my form and went light.

Single Arm Cbl Face Pull
50*20
70*12
~~best exercise ever! After the db's warmed the rear delts up these are a great finisher....isolates the rear delts and really shreds em up!

Abs
situps SS'ed with machine crunches

20 minutes cardio @ 70%MHR....for about 8 minutes or so I dazed out and got extremely angry with what ever I was thinking about and when I realized it I was training at about 90-95% MHR. I don't remember what I dazed off and started thinking about but what ever it was it made me drive my body to a new eliment LOL....never had that happen before. I was soaked after that!

Ovrall just another w/o....nothing special. Just looking to keep these up for a while....if that happens I'll be happy. I dont want to degress to much!

Diet:
M1-6oz burger, 1 slices cheese, 3 cherrie tomatoes, 2 slice bacon
Workout
M2-1.5 scoops whey, 2oz kilbasa, 1tbl blue cheese dressing
M3-6oz burger, 2cups lettuce, 2 slices cheese, tomatoes, 2tbl ranch