DeadBolt

LOL I will never get close to being of your size my friend....I mean c'mon how much taller will I ever get

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

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

DeadBolt

Here is my new set up for my prrs for my bulk! I will be running it p/rr/p/rr/s:

Power

Back/Delts:
Rack Deadlift 3 x 4-6
Bent Over Row BB 3 x 4-6
CG Pull down 2-3 x 4-6
CG Seated Row (cable) 2-3 x 4-6

DB Military press 3 x 4-6
Cheat Lateral 3 x 4-6
Single Arms Face Pulls (top cable) 3 x 4-6

Quads/Tri’s:
BB Squats 3 x 4-6
Leg Press (45° version) 3 x 4-6
Single Leg Extension 2 x 4-6

CG Bench Press 3 x 4-6
Skull Crushers BB 2 x 4-6
French Press DB 2 x 4-6

Bi’s/Traps:
Oly Barbell Curl 3 x 4-6
Preacher Curl EZ 2 x 4-6
DB Hammer Curl 2 x 4-6

Behind Back BB Shrugs 3-4 x 6-8

Chest/Hamstrings:
Barbell Press 3 x 4-6
Incline DB Press 3 x 4-6
Decline BB Press 3 x 4-6

Lying Leg Curl 3 x 4-6
Stiff legged Deadlift BB 3 x 4-6











Rep Range

Back/Delts:
Full Deadlift 3 x 6-8
DB Row 3 x 6-8
HS Row (low/high) 2 x 8-10
HS Horz. Row 2 x 10-12
Pull down 2 x 12-15

Smith Milt. Press 3 x 6-8
HS Side Lateral 2 x 8-10
DB Side Lateral 2 x 10-12
B/O DB Lateral 3 x 12-15

Quads/Tri’s:
Leg Extension 2 x 8-10
Hack Squat 3 x 10-12
One legged Leg Press (these rock!) 3 x 12-15

Pushdown V 3 x 6-8
HS Tri Ext. 3 x 8-10
Single Arm Rev. Pushdown 1-2 x 10-12


Bi’s/Traps:
Alternating dumbbell curl 2 x 6-8
Corey Curls 2 x 8-10
Concentration Curl 1-2 x 10-12

Barbell shrug 1 x 8-10, 1 x 10-12
DB shrug 1 x 10-12, 1 x 12-15

Chest/Hamstrings:
Incline BB Press 3 x 6-8
Bench Press DB 3 x 8-10
Flyes Flat 2 x 10-12

Lying Leg Curl 2 x 6-8
DB SLDL 2 x 8-10
Sitting Leg Curl 2 x 10-12





Shock

Back/Delts:
Tbar Row/Stiff Arm Pull Down 1-2 x 8-10
HS Row (low/high)/Pulldown 1-2 x 8-10
CG Pully row/ HS Horz Row 1-2 x 8-10
Deadlift 6-8,6-8,6-8

HS Milt Press/DB Front Raise 1-2 x 8-10
Seated Side Lat/HS Side Lat (SS) 1-2 x 8-10
Pec Dec/ B/o Rear Lateral 1-2 x 8-10
Face Pull (single arm) (DS) 6-8,6-8,6-8
BB Shrug/Machine Shrug SS 1-2 x 8-10 each

Quads/Tri’s:
Leg Extension/BB Squat(SS) 2 x 8-10
Leg Extensions/Leg Press (SS) 2 x 8-10
Leg Press Drop set 6-8, 6-8, 6-8

CG Bench Press/Pushdown (SS) 1-2 x 6-10
Reverse pushdown/DB French Press (SS) 1-2 x 6-10
HS Tri Ext. (DS) 8-10,8-10

Bi’s/Traps:
Standing EZ Curl/DB Curl (SS) 1-2 x 6-10
HS Preacher Curl/Reverse Curl (SS) 1-2 x 6-10
Concentration Curl (DS) 6-10,6-10

BB Shrug/Machine Shrug SS 1-2 x 8-10 each

Chest/Hamstring:
Incline Smith Press/Cable crossover (SS) 1-2 x 8-10
Incline Flyes/Pullover (SS) 1-2 x 8-10
Seated Machine Press (DS) 8-10,6-8,6-8

SLDL BB/lying leg curl 2 x 8-10
Single Leg Curl/lying leg curl 2 x 8-10
Sitting Leg curl(DS) 8-10,8-10

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

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

Burner02

If it works for you, brotha! U know your body!
U know my split:
chest / bis
legs
delts / tris
back / traps. (deads or SLDL's here)
If you 'shot gun all 4 days in a row, u still get a day of rest between body parts. (then I do a 2 on, 1 off, 2 on, 2 off.)
but, that's just 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

gwcaton

Damn DB,
If you make it thru the first 5 weeks of that program you will be MoFo of the month

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

DeadBolt

Yea want to keep back in the begining of the week b/c I want to hit it the hardest!

As for a day off in between....I need to get that circuit training in....I need that conditioning so I really can't take a day off in between. Thanks for all the help bud!

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

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

DeadBolt

Oh I'll make it don't you worry LOL

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

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

Triple Threat

Burner, you really need to get a girlfriend.

DeadBolt and Burner in a DL contest. This should be good.

Archangel

Looks like a Monster of a w/o my Friend, more power to ya!!!

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

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

CowPimp

Just out of curiosity, why are you choosing to lift 4 days consecutively instead of breaking it up? That seems counter-productive to me...

The only time it's bad to feel the burn is when you're peeing...

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DeadBolt

With my work schedual thats all I can do right now. I dont have alot of time before work to get to the gym so I can't cram it into a 3day workout. And if I wanted my circuit training in there its the only way I would be able to make it work.

I will give it a few weeks and see how things go if it doesnt' work out then of course I would drop the circuit for now and space things out more.

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

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

CowPimp

Ah see. I guess the fire department does make for some crazy work hours. Heh.

The only time it's bad to feel the burn is when you're peeing...

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Archangel

Whats up my Friend??? Hope you have a Great weekend!!!

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

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

DeadBolt

Yea thus far the weekend sux LOL....no I just worked ALOT! Friday I started work at 3pm and didn't en until 1pm saturday! Yea that was killer LOL!

Still sick but I'm taking meds so hopefully by tomorrow I will be better.....regardless I'm going to the gym!

So now I will relax all saturday pretty much and try and catch up on some lost sleep! Be back later to post more to tired now!

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

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

Archangel

Relax and enjoy some "me" time my Friend!!! Hope you feel better soon!!!

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

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

Devlin

You definitely need to relax and catch up on some sleep. I wouldn't blame you if you took sunday off too.

Time to face the jury (and myself)

Time to bring sexyback

DeadBolt

Heya you two thanks! I seem to be getting worse the longer I am home! No matter the meds or anything I keep getting sicker so we'll see what happens!

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

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

gwcaton

MP !!! There is no getting sick allowed in the Kingdom of MoFo !!! LOL How are you gonna kick ass with that new PRRS routine if you are sick ?

I guess they are though. Get better then kick azz !!

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

Archangel

Hope your feeling better today 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

Yea well there went the training! I have been in bed since saturday and only thing I've eatin is 1/4 cup cereal and 1/2 cup soup!

I am getting worse and worse...bronchitis (sp?) or some shit like that. Off to the docotr first thing in the morning!

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

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

Archangel

Get better quick my Friend, if it's bronchitis, be careful, thats how I got Asthma!!!

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

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

DeadBolt

Oh my I couldn't deal with that! That would literally ruin my life and all my goals! In my line of work they don't let those with asthma in!!

Tomorrow morning I'm going to the Dr so I hope he hooks me up with some ass kickin meds to get me better!

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

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

CowPimp

How you feeling today DB? Bronchitis can be rough; feel better.

The only time it's bad to feel the burn is when you're peeing...

CowPimp Picks Up Heavy Shit

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Triple Threat

But if you're already in, would they kick you out?

Pylon

Heya bolt, sorry to hear you are under the weather. Hope you get hooked up with the good stuff from the Dr.

"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

if I can't perform my dueties

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

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>