DEAD Center HIT

DeadBolt · 06-22-2008, 08:49 PM

And here are some injuries from last night...I like to title them hazzards of drunkin fun in the pool with half naked girls LOL.

This is a bite mark...and the picture does it no justice!

DeadBolt · 06-22-2008, 10:59 PM

I found 2 pics that came out clear from last month...i think I was like 179 here not sure what I'm at now to be honest with ya. I need to take some updated pix though.

Triple Threat · 06-23-2008, 10:41 AM

Looks like a good time was had by all. Nice choice of avi!

DeadBolt · 06-23-2008, 01:36 PM

Quote:

Originally Posted by Triple Threat

Looks like a good time was had by all. Nice choice of avi!

thanks bud and yea i like it LOL

DeadBolt · 06-23-2008, 01:45 PM

Well I wasn't gonna go to the gym this week b/c of my tourny but I said fuck it I gotta do something so I went in to test my PRs.

Full body routine:
Rack Deadlift
135*3
185*2
225*1
275*1
315*1
365*1
385*1
405*1 PR!!!

Sumo Squat
135*3
185*2
225*2
275*1
315*1
335*1
355*1
375*1 PR!!!

DB Bench
30s*4
45s*3
60s*2
75s*2
85s*2 PR!!!
~~post shoulder injury and being that it will never get better this is my new PR

BB Bench
135*4
165*2
185*1
205*1

BB Row
3*135*10

DB Milt Press
3*45s*12

Leg Ext
3*100*12

Cable X Over
3*50s*20

EZ Bar Curl
3*60*12

DB Side Lateral
4*20s*12

Pushdown
3*120*20

Did a bit of extra chest and light on shoulder/back/legs b/c I will be shooting well over a thousand arrows this weekend and hiking mile upon mile up and down a ski slope to complete the 4 day trial. So I went easy...no cardio this week and no abs. Can't afford to be stiff or sore.

I am very pleased with my numbers to be honest with you...after cutting for 10 months dropping roughly 30lbs I am pleased to see my strength is still there when needed with just a few carbs. I'm happy I set some new PRs and now once summer is over I hope to CRUSH em!

b_reed23 · 06-23-2008, 07:58 PM

wow DB! first of all, nice workout!

2nd...looks like a couple killer parties!! I'm afraid to ask what the bite marks were from...

DeadBolt · 06-24-2008, 03:09 AM

Quote:

Originally Posted by b_reed23

wow DB! first of all, nice workout!

2nd...looks like a couple killer parties!! I'm afraid to ask what the bite marks were from...

thanks hun!

and what your thinking....its probabaly pretty damn close to what happened LOL

katt · 06-24-2008, 04:01 PM

Malley · 06-24-2008, 04:24 PM

Dude that is sooo much stuff to do in one workout. More man than me....

DeadBolt · 06-24-2008, 04:48 PM

katt

how is vaca hun?

DD yea it wasn't bad...its def not my normal workout by any means! i just did that b/c thats my only workout of the week before my tourny. starting next week I'll be switchign to a lower volume workout but more to the point...going back to PRRS for the time being! gotta do something to improve them pictures above cause that just aint gonna cut it! far to much body fat there!

katt · 06-24-2008, 04:53 PM

Vaca wus bery gude.... ya mon

Dey ave lots o fun ..... ya mon

dey ave lots o pirty tings.... ya mon

dey ave anyting fer der parties.... ya mon....

DeadBolt · 06-25-2008, 02:29 PM

glad you had a great time hun! dont worry we were still home working out asses off for ya

but it wasn't all that bad...for me anyhow...met a new girl and im diggin her!

b_reed23 · 06-25-2008, 03:53 PM

....a new girl that bites his armpit....

katt · 06-25-2008, 03:55 PM

oooooo... he must like it rough......

Triple Threat · 06-25-2008, 04:35 PM

Quote:

Originally Posted by DeadBolt

but it wasn't all that bad...for me anyhow...met a new girl and im diggin her!

And from the looks of those pictures, she's been diggin into you too.

Pylon · 06-29-2008, 04:28 PM

Looking good Bolt!

DeadBolt · 06-29-2008, 08:31 PM

she is a sweet heart...and those bites were from here friend LOL!

just got in from my archery tourny...had a blast...ate like shit...but hiked a shitload! tons of trails and covered close to 20 miles in 4 days but i still ate like a champ LOL.

had some good days and some bad days...didn't shoot the last day my back just hurt way to much!

tomorrow starts the new workout...going with prrs! power week this week can't wait i miss this stuff!

DeadBolt · 06-29-2008, 10:46 PM

Hey check this out was searching through my comp for something and found this pic of me from last year i thinkk...i was a litle over 200lbs and just miserable fat!

I have since lost 30-40lbs! refere to pictures above for more recent ones...

DeadBolt · 06-30-2008, 03:05 PM

Well started my PRRS cycle and man did I ever miss this! Best workouts ever!

Power Back/Tri's:
Rack Deadlift
315*4
335*4
365*2
~~had to figure my reps out...next time im gonna try 355*4*3

Old School Tbar Row
135*6 (poor form)
115*7
125*6
~~next time ill be fine with these.

UH Pulldown
160*7
180*6*2
~~these felt awsome...i can finally do more then my own body weight LOL

CG Cable Row
160*6
180*6
200*4
~~oh yea back was pumped!!!

BB Skull Crusher
70*6
80*6*2
90*4

Vbar Pushdown
150*6
170*6
190*2

Therapy
Abz
Cardio:
(pre workout) 4m warm up 15 min intervals 2m sprint 1 min walk
(post workout) 60m eliptical 5miles, 600cals burned, 65%mhr

SPENT!!!

b_reed23 · 06-30-2008, 08:07 PM

man...I did p/rr/s when I first started on this forum...I miss it too, but right now I don't have the time to focus on the preparation of the workouts, and the workouts themselves!! I will be following along for sure...I LOVE this routine!!!

DeadBolt · 07-01-2008, 12:27 AM

Quote:

Originally Posted by b_reed23

man...I did p/rr/s when I first started on this forum...I miss it too, but right now I don't have the time to focus on the preparation of the workouts, and the workouts themselves!! I will be following along for sure...I LOVE this routine!!!

yea it is a GREAT routine! i miss it to death and love the workouts!

the workouts are pretty low volume and can be done pretty quick if you dont bullshit...but you do need to work at it and without concentration the time adds up. HIT is perfect for you right now but ill workout for ther both of us with this one doll!

DeadBolt · 07-01-2008, 01:58 PM

Another decent workout...chest still sux can't move any decent weight but its something I have to leave with...whats the saying I always use "check your ego at the door!". The workout felt good so I can't complain.

Oh yea and back/tri's are KILLIN me today I'm lovin it!

Cardio pre workout - 20m HIIT treadmill
Chest/Bi's:
DB Bench
75s*6
80s*6
80s*5

Inc Smith Bench
135*6
185*3 (to heavy for the shoulder)
2*165*6

DB Fly
45s*7
2*55s*5

Oly BB Curl
95*6
105*4

HS Preacher
2*80*6

DB Hammer Curl
40s*7
50s*4

Therapy

Short and to the point today had some problems with my truck so had to get it checked out and I have to pull an extra shift so had to bang it out and run. No post cardio. Tomorrow is double cardio, delts/traps, abs, and therapy!

SamEaston · 07-02-2008, 01:57 PM

Bitchin' avi mate

DeadBolt · 07-02-2008, 02:31 PM

Quote:

Originally Posted by SamEaston

Bitchin' avi mate

thanks sexy! how was the trip?

DeadBolt · 07-02-2008, 02:37 PM

First off I have to say I am sooooooo fucking sore its not even funny!!!

Had a shitty workout today if ya ask em...pulled a double last night didn't get home till 10am (was at the gym by 2pm) and didn't drink a stitch of water last night b/c i was so busy. I was dehydrated today and to top it off I forgot my water at home so i had nothign to drink the entire workout. So between the no water and ladck of sleep I think thats why I felt like shit!

Delts/Traps:
Smith Milt Press
155*6
175*4
175*3

DB Cheat Laterals
40s*6
2*45s*5

DB Front Raise
40s*6
2*45s*5

UH BB Shrug
4*225*8

Pre workout cardio - 20m HIIT
Post Cardio workout - null

Abz
Therapy

I am keeping the shoulder work to the bare minimum in volume just b/c of the injury...I dont want to re-injure myself this far along into my cut so I'll just level off until my calories go back up.

I feel like shit Im exhausted and I want my tour to end already LOL.

Oh BTW at work last night I officialy broke my 8th phone in one year!!!!!!!!!!!!!! Im so fucking mad!!!!! I could put a kid through school with all the $$ I spent on phones this year...so now I just ordered a new blackberry curve should be in tomorrow!

b_reed23 · 07-02-2008, 05:13 PM

that sucks about the phone...Cody is the same way with them

I lost my ipod during our move....I'm not good with musical devices

06-22-2008, 08:49 PM	#961
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,339	And here are some injuries from last night...I like to title them hazzards of drunkin fun in the pool with half naked girls LOL. This is a bite mark...and the picture does it no justice!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

06-22-2008, 10:59 PM	#962
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,339	I found 2 pics that came out clear from last month...i think I was like 179 here not sure what I'm at now to be honest with ya. I need to take some updated pix though.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

06-23-2008, 01:45 PM	#965
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,339	Well I wasn't gonna go to the gym this week b/c of my tourny but I said fuck it I gotta do something so I went in to test my PRs. Full body routine: Rack Deadlift 1353 1852 2251 2751 3151 3651 3851 4051 PR!!! Sumo Squat 1353 1852 2252 2751 3151 3351 3551 3751 PR!!! DB Bench 30s4 45s3 60s2 75s2 85s2 PR!!! ~~post shoulder injury and being that it will never get better this is my new PR BB Bench 1354 1652 1851 2051 BB Row 313510 DB Milt Press 345s12 Leg Ext 310012 Cable X Over 350s20 EZ Bar Curl 36012 DB Side Lateral 420s12 Pushdown 3120*20 Did a bit of extra chest and light on shoulder/back/legs b/c I will be shooting well over a thousand arrows this weekend and hiking mile upon mile up and down a ski slope to complete the 4 day trial. So I went easy...no cardio this week and no abs. Can't afford to be stiff or sore. I am very pleased with my numbers to be honest with you...after cutting for 10 months dropping roughly 30lbs I am pleased to see my strength is still there when needed with just a few carbs. I'm happy I set some new PRs and now once summer is over I hope to CRUSH em!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

06-23-2008, 07:58 PM	#966
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,241 Photos: 34	wow DB! first of all, nice workout! 2nd...looks like a couple killer parties!! I'm afraid to ask what the bite marks were from...
	My Journal!

06-24-2008, 04:24 PM	#969
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	Dude that is sooo much stuff to do in one workout. More man than me....
	www.crossfit.com

06-23-2008, 10:41 AM	#963
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,474 Photos: 6	Looks like a good time was had by all. Nice choice of avi!

06-24-2008, 04:01 PM	#968
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,119 Photos: 37

06-24-2008, 04:48 PM	#970
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,339	katt how is vaca hun? DD yea it wasn't bad...its def not my normal workout by any means! i just did that b/c thats my only workout of the week before my tourny. starting next week I'll be switchign to a lower volume workout but more to the point...going back to PRRS for the time being! gotta do something to improve them pictures above cause that just aint gonna cut it! far to much body fat there!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

06-24-2008, 04:53 PM	#971
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,119 Photos: 37	Vaca wus bery gude.... ya mon Dey ave lots o fun ..... ya mon dey ave lots o pirty tings.... ya mon dey ave anyting fer der parties.... ya mon....

06-25-2008, 02:29 PM	#972
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,339	glad you had a great time hun! dont worry we were still home working out asses off for ya but it wasn't all that bad...for me anyhow...met a new girl and im diggin her!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

06-25-2008, 03:53 PM	#973
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,241 Photos: 34	....a new girl that bites his armpit....
	My Journal!

06-25-2008, 03:55 PM	#974
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,119 Photos: 37	oooooo... he must like it rough......

06-29-2008, 04:28 PM	#976
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,473 Photos: 3	Looking good Bolt!
	"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

06-29-2008, 08:31 PM	#977
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,339	she is a sweet heart...and those bites were from here friend LOL! just got in from my archery tourny...had a blast...ate like shit...but hiked a shitload! tons of trails and covered close to 20 miles in 4 days but i still ate like a champ LOL. had some good days and some bad days...didn't shoot the last day my back just hurt way to much! tomorrow starts the new workout...going with prrs! power week this week can't wait i miss this stuff!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

06-29-2008, 10:46 PM	#978
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,339	Hey check this out was searching through my comp for something and found this pic of me from last year i thinkk...i was a litle over 200lbs and just miserable fat! I have since lost 30-40lbs! refere to pictures above for more recent ones...
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

06-30-2008, 03:05 PM	#979
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,339	Well started my PRRS cycle and man did I ever miss this! Best workouts ever! Power Back/Tri's: Rack Deadlift 3154 3354 3652 ~~had to figure my reps out...next time im gonna try 35543 Old School Tbar Row 1356 (poor form) 1157 1256 ~~next time ill be fine with these. UH Pulldown 1607 18062 ~~these felt awsome...i can finally do more then my own body weight LOL CG Cable Row 1606 1806 2004 ~~oh yea back was pumped!!! BB Skull Crusher 706 8062 904 Vbar Pushdown 1506 1706 190*2 Therapy Abz Cardio: (pre workout) 4m warm up 15 min intervals 2m sprint 1 min walk (post workout) 60m eliptical 5miles, 600cals burned, 65%mhr SPENT!!!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

06-30-2008, 08:07 PM	#980
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,241 Photos: 34	man...I did p/rr/s when I first started on this forum...I miss it too, but right now I don't have the time to focus on the preparation of the workouts, and the workouts themselves!! I will be following along for sure...I LOVE this routine!!!
	My Journal!

07-01-2008, 01:58 PM	#982
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,339	Another decent workout...chest still sux can't move any decent weight but its something I have to leave with...whats the saying I always use "check your ego at the door!". The workout felt good so I can't complain. Oh yea and back/tri's are KILLIN me today I'm lovin it! Cardio pre workout - 20m HIIT treadmill Chest/Bi's: DB Bench 75s6 80s6 80s5 Inc Smith Bench 1356 1853 (to heavy for the shoulder) 21656 DB Fly 45s7 255s5 Oly BB Curl 956 1054 HS Preacher 2806 DB Hammer Curl 40s7 50s4 Therapy Short and to the point today had some problems with my truck so had to get it checked out and I have to pull an extra shift so had to bang it out and run. No post cardio. Tomorrow is double cardio, delts/traps, abs, and therapy!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

07-02-2008, 02:37 PM	#985
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,339	First off I have to say I am sooooooo fucking sore its not even funny!!! Had a shitty workout today if ya ask em...pulled a double last night didn't get home till 10am (was at the gym by 2pm) and didn't drink a stitch of water last night b/c i was so busy. I was dehydrated today and to top it off I forgot my water at home so i had nothign to drink the entire workout. So between the no water and ladck of sleep I think thats why I felt like shit! Delts/Traps: Smith Milt Press 1556 1754 1753 DB Cheat Laterals 40s6 245s5 DB Front Raise 40s6 245s5 UH BB Shrug 4225*8 Pre workout cardio - 20m HIIT Post Cardio workout - null Abz Therapy I am keeping the shoulder work to the bare minimum in volume just b/c of the injury...I dont want to re-injure myself this far along into my cut so I'll just level off until my calories go back up. I feel like shit Im exhausted and I want my tour to end already LOL. Oh BTW at work last night I officialy broke my 8th phone in one year!!!!!!!!!!!!!! Im so fucking mad!!!!! I could put a kid through school with all the $$ I spent on phones this year...so now I just ordered a new blackberry curve should be in tomorrow!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

07-02-2008, 05:13 PM	#986
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,241 Photos: 34	that sucks about the phone...Cody is the same way with them I lost my ipod during our move....I'm not good with musical devices