DEAD Center HIT

[DeadBolt]

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]

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

 

[Double D]

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

 

[DeadBolt]

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

I wish but it was only 185...

 

[Double D]

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

 

[DeadBolt]

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

lol tnx bud

 

[DeadBolt]

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]

Brutal schedule, Bolt. Get some rest!

 

[Double D]

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

 

[DeadBolt]

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]

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]

Squats
185*32 r/p *8

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

 

[b_reed23]

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

 

[DeadBolt]

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]

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]

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]

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

 

[DeadBolt]

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]

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

 

[DeadBolt]

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]

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.

 

[King Silverback]

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]

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]

225 fir 21 reps, ouch brother very ouch!

 

[DeadBolt]

225 fir 21 reps, ouch brother very ouch!

 

[DeadBolt]

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

 

[Triple Threat]

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

You'd rather eat than do cardio? Yeah, me too.

Great job on the squats, DB!

 

[b_reed23]

225 fir 21 reps, ouch brother very ouch!

i second this!!

 

[DeadBolt]

You'd rather eat than do cardio? Yeah, me too.

Great job on the squats, DB!

I look at it this way if i did cardio I would eat like total shit all week which would negate all the cardio I would have done that day. If I cut the cardio and prepped all my meals I would have consumed less calories in the end hence losing weight.

Sounds good? Well its the story I'm sticking to b/c it makes me feel better about being fat :heh:

 

[DeadBolt]

i second this!!

Thank ya!