DEAD-ication!

[DeadBolt]

LOL you guys are all to funny!

Wow just got home from my first full midnight shift...god its gonna take some getting use to lol. 11pm-7am isn't easy at all!

Off to get some sleep most likely...

 

[Triple Threat]

Today I was back in action though and hittin the weights. Did another RR workout and will finish up this week with RR then hit Power next week.

RR Back/Delts
Rack Deadlift
3*295*6

So when are you going to stop pussy-footing around and get to 3 big ones?

 

[DeadBolt]

So when are you going to stop pussy-footing around and get to 3 big ones?

baby steps next RR week ill do it

 

[DeadBolt]

Heya everyone hope your having a good weekend! Just finished some chest/traps and a wee bit of hams.

Chest/Traps..and a wee bit of hams:
Incl Smith press
3*135*8

Flat Db press
2*60s*10
60s*6 drop 40s*6

Flay DB Fly
2*25s*12

BB Shrug
205*10
185*12

DB Shrug
70s*12
60s*15

DB SLDL
20s*12
40s*12
55s*12

Abs/20 minutes cardio

I didn't sleep much this week with the new graveyard shift but next week should be better.

I wanted to give hamstrings a go to see if they bothered the knee but it didn't hurt at all. I will start up with hams again then hopefully quads to follow shortly.

Cardio was really good...got a full 20 minutes in today so I guess the knee is improving slightly...just can't push it or I'll hurt it again.

While on the bike I decided to come up with a new routine so once I figure it out I'll let ya'll know...

Brown rice is cooking and a grill full of meats is going so I need to jet...gotta get the food for the week ready

 

[Burner02]

a 'wee-bit' of hams? Which part? The inner or outer hams?

IT will take about a week to get used to mids...then no problems. I never had problems w/ sleeping...
Do u lift before work, or after u get up? Besides..u only have 8 hour shifts...walk in the park!
How's the truck?

 

[DeadBolt]

a 'wee-bit' of hams? Which part? The inner or outer hams?

IT will take about a week to get used to mids...then no problems. I never had problems w/ sleeping...
Do u lift before work, or after u get up? Besides..u only have 8 hour shifts...walk in the park!
How's the truck?

Oh yea I love the shift its great. Lately i have been lifting at odd hours but i will start lifting after my shift...around 7:30-8am b/c there will be no one in the gym!

I dont have a problem sleeping at all so I enjoy the shift.

Truck is good...I'm abusing the hell out of it and putting it into action hauling and loading shit into it...lots off off road time already up the country LOL. Bitch on gas though heh.

 

[DeadBolt]

This is a new w/o I will be doing in preperation for the fire dept test.

I will be lifting 2 days a week and doing circuit training 2 days a week for now.

Week 1&2 push/pull A
Week 3&4 push/pull B
repeat

I'll keep that course until I figure out what would be best for me or someone chimes in

Push A 15 total sets
BB Squat*3sets
BB Press*3sets
DB Inc Fly*2sets
DB Milt Press*2sets
HS Side Lateral*2sets
Pushdown*3sets

Push B 17 total sets
Step Ups/Lunges*3sets
Leg Press*3sets
DB Inc Press*3sets
BB Decline Press*2sets
Smith Milt Press*2sets
Cheat DB Laterals*2sets
Skull Crushers*3sets

Pull A 23 total sets
Deadlift*3sets
BB Row-WG U/h*3sets
CG Pulldown*3sets
Stiff Arm Pulldown*2sets
Face Pulls*3sets
DB SLDL*3sets
Lying Leg Curl*3sets
DB Curl*3sets

Pull B 24 total sets
SLDL*3sets
Reverse Hypers*3sets
Lying Leg Curl*3sets
Pulldown*3sets
DB Row*3sets
HS Horz Row*3sets
B/O Laterals*3sets
Hammer Curl*3sets

Mon-circuit
Tues-weights
Wen-rest
Thur-circuit
Fri-weights
Sat-rest
Sun-rest

Diet will be strange b/c of my shift. I sleep alot on my shift but I will figure something out. I'm thinking:

Pre w/o - whey + mutli grain toast
Post w/o - whey + oats + glutamine/bcaas
nap
m1-meat + brown rice
m2-meat + veggies...maybe some carbs we'll see...
m3-meat + veggies
m4-cottage cheese + nuts

Days without workouts will just be the same except I may move some things round b/c there is no workout.

 

[Triple Threat]

a grill full of meats is going

Looks like someone is calling me.

 

[DeadBolt]

Looks like someone is calling me.

LOL...I gotta do it again tonight...my family ate it all lol!

 

[Devlin]

I loved grave yard shifts. I worked that shift for 6 years full time, but it was hell on the social life

Looks like you are doing great in the gym and having a blast with the new truck.

 

[Burner02]

u keeping the same schedule on your days off?

 

[DeadBolt]

u keeping the same schedule on your days off?

Na my days off are rest days so I'll just adjust the foods and times.

 

[DeadBolt]

I loved grave yard shifts. I worked that shift for 6 years full time, but it was hell on the social life

Looks like you are doing great in the gym and having a blast with the new truck.

Yea I love it...only thing is I need to get like a small mattress or aero bed or something b/c sleeping on chairs kills my back...I may try sleeping in my truck LOL.

 

[Burner02]

Na my days off are rest days so I'll just adjust the foods and times.

oops, sorry. Meant to say: are you keeping your same sleeping schedule?
Going back-n-forth...really kills you.

 

[DeadBolt]

Well no w/o today.

Haven't slept since monday early morning...was hopin to sleep at work but i was to busy then this morning i drove to PA then when i got back got a big fire call and spent 3 hours on a fire hose. Got a big cut on my hand we'll see when it heals so i can lift. So sore from spraying that water...3hrs of a 2 1/2 inch hose pumping 280lbs/sq inch

 

[Triple Threat]

spent 3 hours on a hose. Got a big cut on my hand. So sore ...3hrs of a 2 1/2 inch hose

Wasn't your gf around?

 

[DeadBolt]

Wasn't your gf around?

lol yea 2 1/2 inches wide

 

[CowPimp]

Wasn't your gf around?

Hahaha!

 

[b_reed23]

 

[DeadBolt]

Yea no gym....hand healed up alot in the past 12 hours but not good enough to lift on and I'm sore as shit so oh well. Tomorrow I will do push and saturday I'll do pull.

Hopefully sunday it wont rain and I will be able to go up the country again and finish setting up all my stands and what not! Season is right around the corner!!!

 

[Pylon]

Heya bolt! How's the gf and gym getting along?

 

[DeadBolt]

Heya bolt! How's the gf and gym getting along?

She is doing good...waiting for her to join the gym still...most likely once she goes back to class. But she is still getting her workouts in which is great!

Got to the gym today after my shift and started the new push/pull deal!

Push a:
Squats
45*20
2*65*12
~~knee still bugged out so legs will take a while to get back into!

BB Flat Press
135*6
2*155*6

DB Inc Fly
35s*12
40s*12

DB Milt Press
2*50s*8

HS Side Lateral-single arm
80*915
110*8

Pushdown
120*12
150*6
130*98

Shoulder rehab
20 minute walk with the dogs

Shoulder felt tight the whole workout gotta get use to this much stress in oen w/o again.

I realized how much I really hate doing delts with and form of chest lol...

Would have done cardio at the gym but forgot my sneakers so I had to workout in my duty boots from work so I dont like running with boots of that caliber unless its life or death!

 

[DeadBolt]

Shot my bow some today...hunting season is only like a week away so I had to see how the ol bow was holdin up! I'd say I'm ready...

All shots were from 30 yards...

 

[DeadBolt]

well just finished work and the gym was closed...forgot it was a holiday.

Alot of crap happened this past week weekend so I never got a workout in or cardio. Someone broke into my resturaunt and stole alot of stuff so all weekend was used fixing the buisness up and repeairing broken stuff and that on top of not sleepin for 3 days prior really killed me.

Today I'm going up the country to set things up before the hunting season opens saturday.

 

[Du]

well just finished work and the gym was closed...forgot it was a holiday.

Alot of crap happened this past week weekend so I never got a workout in or cardio. Someone broke into my resturaunt and stole alot of stuff so all weekend was used fixing the buisness up and repeairing broken stuff and that on top of not sleepin for 3 days prior really killed me.

Today I'm going up the country to set things up before the hunting season opens saturday.

Shit I've missed a lot... you have a restaurant? Where is it?

 

[Devlin]

You aren't the only one who couldn't get to the gym before it closed Sorry to hear about the break in. Hopefully they didn't get too much or cause a lot of costly damage. Enjoy the time in the country

 

[DeadBolt]

Shit I've missed a lot... you have a restaurant? Where is it?

Holy fuck where the hell have you been LOL!

Yea alot of shit has happened lol...my father owns a resturaunt in garfield. like 15 minutes from your girls school heh.

 

[DeadBolt]

You aren't the only one who couldn't get to the gym before it closed Sorry to hear about the break in. Hopefully they didn't get too much or cause a lot of costly damage. Enjoy the time in the country

They got about $40k a few guns and trashed the place!

 

[Devlin]

They got about $40k a few guns and trashed the place!

Hope they get they guys, but I also hope you and your dad get a few minutes alone with them first

 

[CowPimp]

Holy shit, nice shootin' there DB!

I hope you recover from that breakin too. That sucks the big one. Insurance?