DEAD Center HIT

DeadBolt · 05-24-2007, 06:47 PM

Today was a GREAT workout!

I had to get an ultra sound of my liver/kidneys today at noon (ill get the results next week) but my boss called me in to work early. So I had very little time to workout and no food so I wasn't going to go but said fuck it and went in for a few minutes really fast. Man am I glad!

Workout B

Squats
185*32 r/p *8

Leg Curls
60*22

Inc BB Press
135*17 r/p *4

Flat DB Fly
25s*13

BB Skull Crusher
50*11

SPENT!

Tempo was 2/1/2/1. I was in such a rush I went a little faster and forgot to do a longer negative but made up for it with a shit load of reps LOL.

Man this was all with no food in me since last night b/c of the ultra sound! After those 5 sets my muscles were shaking like hell lol.

Pylon · 05-24-2007, 10:08 PM

Wow! That's impressive, even without the situational info. Bravo!

Double D · 05-25-2007, 01:14 AM

Does that mean you did 285 for 32 reps?!?!

DeadBolt · 05-25-2007, 04:36 AM

Quote:

Originally Posted by Double D

Does that mean you did 285 for 32 reps?!?!

I wish but it was only 185...

Double D · 05-25-2007, 04:38 AM

185 is what I meant and I still think thats a shit load for that many reps!

DeadBolt · 05-25-2007, 05:05 AM

Quote:

Originally Posted by Double D

185 is what I meant and I still think thats a shit load for that many reps!

lol tnx bud

DeadBolt · 05-25-2007, 05:06 AM

Well just finished 20hr shift now I have 6 hours off then back for another 8hr shift. Man I am sooo fucking tired right now!

But after tonight my weekend starts!

Pylon · 05-25-2007, 06:09 AM

Brutal schedule, Bolt. Get some rest!

Double D · 05-25-2007, 06:15 AM

That does sound pretty horrible. You had better be getting paid well!

DeadBolt · 05-25-2007, 08:30 AM

Quote:

Originally Posted by Pylon

Brutal schedule, Bolt. Get some rest!

Well thats my plan this weekend...after I get home tonight I'll sleep then go to my summer home in PA where theres no phones or anything. Just a little place in the mountains to relax!!!

DeadBolt · 05-25-2007, 08:30 AM

Quote:

Originally Posted by Double D

That does sound pretty horrible. You had better be getting paid well!

I wish LOL...if I was getting paid good I wouldn't be working that much

Triple Threat · 05-25-2007, 09:28 AM

Quote:

Originally Posted by DeadBolt

Squats
185*32 r/p *8

Wow. I think I'll just go and delete my journal now.

b_reed23 · 05-25-2007, 12:30 PM

OMG! Very impressive workout especially for a "quickie"!! Have a great weekend DB!!

DeadBolt · 05-26-2007, 08:14 AM

Quote:

Originally Posted by Triple Threat

Wow. I think I'll just go and delete my journal now.

No worries my leg endurance has gone through the roof with my previous training....they are far superior to the rest of my body.

DeadBolt · 05-26-2007, 08:14 AM

Quote:

Originally Posted by b_reed23

OMG! Very impressive workout especially for a "quickie"!! Have a great weekend DB!!

Thanks hun! And Iw ill I'm about to go to the gym real fast then off to PA for a few days to relax in the country!! Be back in a bit with a workout before I take off.

DeadBolt · 05-26-2007, 09:32 AM

This workout was MUCH better! I am really enjoying the very quick workouts b/c I dont have much time to be in the gym!

Only thing I want to do next week is go lighter on the BB rows and get a deeper row...I felt I was short rowing the weight just slightly so I had a guy watch and he said i could get a little deeper so I'm going to drop the weight a lil bit and keep form. I think it may have been that i didn't have chalk as well so the sweat made it impossible to grip so i was afraid of dropping the bar LOL.

Rack Deads
225*12 r/p *7

BB Rows
135*13 r/p *11

Pulldown
120*17

BB Shrug
185*19

DB Side Lateral
30s*13

BB Curl
50*14

SPENT!

Now its shower and off to PA to enjoy the weekend. I'll hit all your journals monday hope everyone enjoys their vacation weekend!!

Double D · 05-26-2007, 11:24 PM

That sure is alot of reps, ever think about uppin the weight?

DeadBolt · 05-28-2007, 07:41 PM

Quote:

Originally Posted by Double D

That sure is alot of reps, ever think about uppin the weight?

That was only my second time doing the w/o so I'm trying to adjust to the routine vs weights so this coming week I can add more weight in certain movements a nd take some away from others to get the proper rep scheme.

Double D · 05-28-2007, 10:46 PM

Well theres not to many times I enjoy reading HIT routines, but I like yours.

DeadBolt · 05-29-2007, 10:15 AM

Quote:

Originally Posted by Double D

Well theres not to many times I enjoy reading HIT routines, but I like yours.

Thanks LOL...stay tuned within the next few hours I will be HITing the gym in a few minutes and want to see how many reps I can squeeze out w/ 225 for squats. I pray to god its no where near 30 LOL.

Hey and you never know what you get in my journal...always a fire or ems story around the corner

DeadBolt · 05-29-2007, 11:50 AM

Well another good workout....I am enjoying HIT very much!

Squat
225*21 r/p *5 PR!

Lying Leg Curl
70*16

Inc BB Press
155*8 r/p 2

DB Flat Fly
30s*13

BB Skull Crusher
50*14

Abs 120 reps/6 set circuit

I didn't have time for cardio today...I have to get some food and prep some meals for the rest of the week.

Archangel · 05-29-2007, 03:44 PM

W/O's are lookin Excellent Brother Bolt!!! Why don't you try to add another rest/pause set on your rest/pause movements(for a total of 3 mini-sets) Talk about FRYING your CNS and muscles!!! Your doing Great, I'm so glad your enjoying it!!!

DeadBolt · 05-29-2007, 09:14 PM

Quote:

Originally Posted by Archangel

W/O's are lookin Excellent Brother Bolt!!! Why don't you try to add another rest/pause set on your rest/pause movements(for a total of 3 mini-sets) Talk about FRYING your CNS and muscles!!! Your doing Great, I'm so glad your enjoying it!!!

Yea I was just going to ask you about that. I will def add those into my major groups. Hopefully that will help out b/c I dont feel like I'm getting HIT hard enough. Even though I am following the guidelines and what not I think I'm use to a higher volume workout. But thats not for a few weeks.

Double D · 05-29-2007, 10:45 PM

225 fir 21 reps, ouch brother very ouch!

DeadBolt · 05-30-2007, 07:13 AM

Quote:

Originally Posted by Double D

225 fir 21 reps, ouch brother very ouch!

DeadBolt · 05-30-2007, 08:53 AM

Well since I didn't get any real cardio in monday I went in on my rest day and did:

20 minutes HIIT 1 minute intervals run/walk
shoulder rehab

05-24-2007, 06:47 PM	#31
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,332	Today was a GREAT workout! I had to get an ultra sound of my liver/kidneys today at noon (ill get the results next week) but my boss called me in to work early. So I had very little time to workout and no food so I wasn't going to go but said fuck it and went in for a few minutes really fast. Man am I glad! Workout B Squats 18532 r/p 8 Leg Curls 6022 Inc BB Press 13517 r/p 4 Flat DB Fly 25s13 BB Skull Crusher 50*11 SPENT! Tempo was 2/1/2/1. I was in such a rush I went a little faster and forgot to do a longer negative but made up for it with a shit load of reps LOL. Man this was all with no food in me since last night b/c of the ultra sound! After those 5 sets my muscles were shaking like hell lol.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

05-24-2007, 10:08 PM	#32
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Missing...presumed having a good time Posts: 6,392 Photos: 3	Wow! That's impressive, even without the situational info. Bravo!
	"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

05-25-2007, 05:06 AM	#37
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,332	Well just finished 20hr shift now I have 6 hours off then back for another 8hr shift. Man I am sooo fucking tired right now! But after tonight my weekend starts!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

05-25-2007, 06:09 AM	#38
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Missing...presumed having a good time Posts: 6,392 Photos: 3	Brutal schedule, Bolt. Get some rest!
	"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

05-25-2007, 12:30 PM	#43
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,212 Photos: 34	OMG! Very impressive workout especially for a "quickie"!! Have a great weekend DB!!
	My Journal!

05-25-2007, 01:14 AM	#33
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	Does that mean you did 285 for 32 reps?!?!

05-25-2007, 04:38 AM	#35
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	185 is what I meant and I still think thats a shit load for that many reps!

05-25-2007, 06:15 AM	#39
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	That does sound pretty horrible. You had better be getting paid well!

05-26-2007, 09:32 AM	#46
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,332	This workout was MUCH better! I am really enjoying the very quick workouts b/c I dont have much time to be in the gym! Only thing I want to do next week is go lighter on the BB rows and get a deeper row...I felt I was short rowing the weight just slightly so I had a guy watch and he said i could get a little deeper so I'm going to drop the weight a lil bit and keep form. I think it may have been that i didn't have chalk as well so the sweat made it impossible to grip so i was afraid of dropping the bar LOL. Rack Deads 22512 r/p 7 BB Rows 13513 r/p 11 Pulldown 12017 BB Shrug 18519 DB Side Lateral 30s13 BB Curl 5014 SPENT! Now its shower and off to PA to enjoy the weekend. I'll hit all your journals monday hope everyone enjoys their vacation weekend!!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

05-26-2007, 11:24 PM	#47
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	That sure is alot of reps, ever think about uppin the weight?

05-28-2007, 10:46 PM	#49
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	Well theres not to many times I enjoy reading HIT routines, but I like yours.

05-29-2007, 11:50 AM	#51
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,332	Well another good workout....I am enjoying HIT very much! Squat 22521 r/p 5 PR! Lying Leg Curl 7016 Inc BB Press 1558 r/p 2 DB Flat Fly 30s13 BB Skull Crusher 5014 Abs 120 reps/6 set circuit I didn't have time for cardio today...I have to get some food and prep some meals for the rest of the week.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

05-29-2007, 03:44 PM	#52
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	W/O's are lookin Excellent Brother Bolt!!! Why don't you try to add another rest/pause set on your rest/pause movements(for a total of 3 mini-sets) Talk about FRYING your CNS and muscles!!! Your doing Great, I'm so glad your enjoying it!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-29-2007, 10:45 PM	#54
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	225 fir 21 reps, ouch brother very ouch!

05-30-2007, 08:53 AM	#56
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,332	Well since I didn't get any real cardio in monday I went in on my rest day and did: 20 minutes HIIT 1 minute intervals run/walk shoulder rehab
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

05-30-2007, 10:04 AM	#57
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,412 Photos: