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DEAD Center HIT

Shitty workout...I'm friggin sore and tired today! No energy to do anything.

Delts/Traps:
DB Milt Press
45s*12
55s*9
60s*9

DB Side Lateral
30s*10
35s*8
40s*5 drop 20s*10

DB Rear Delt
30s*12
40s*12
45s*9
50s*6 drop 30s*8

DB Front Raise
3*25s*10

Single Arm Face Pull
35s*12
2*50s*8

BB Shrug
135*15
2*185*8
185*7 drop 135*15

DB Shug
75s*15
85s*12
90s*7 drop 65s*10 drop 45s*10

Shoulder Therapy
No abs (they are sore as shit LOL)
Cardio 5 miles on bike - 20 minutes

Was to exhuasted to run today so i just did the bike...didn't get as good of a cardio workout but its better then nothing.

Also starting legs up again next week...was gonna do it today but all ther equipment was busy.
 
Well so far the diet has been good (except today I had 2 beers and 2 oreo's)

I weighed myself this morning and I was 178lbs...thats +3lbs since I started the new diet....now there is no way I can gain 3lbs of fat in 5 or 6 days so Im guessing this has to be water weight?

This morning n the mirror I could see the outline of the top 4 abs coming in and obliques showing a bit more (still got thaat bit of lower ab fat which is always last to go) but I'm unsure if I have gained any fat. I know its just probably mental but 3lbs is 3lbs LOL always gonna mess with your head.

I'll give the diet some more time and see how it pas out but if things dont start to shape up in a few weeks its bacvk to my old ways. I have vacation on memorial weekend and need to look good!
 
b_reed23 said:
how are overall energy levels with the increased carbs??
Click to expand...

the energy has been through the roof actually. ive never had more energy and my workouts have been much more intense. i can def push myself harder in the gym like the theory goes i just home i lose some BF like the book says i should.
 
Great w/o, take it easy with the shoulder my Friend!!! What kind of diet are you following if ya don't mind me askin???
 
Archangel said:
Great w/o, take it easy with the shoulder my Friend!!! What kind of diet are you following if ya don't mind me askin???
Click to expand...

Its holding up bud lol.

New diet is a higher carb, very very low fat, and moderate protein. They stress do more cardio, you dont need as much protein as people think, and higher carbs will help energize your workouts and youw ill be taking in just enough protein to refuel and repair muscles. Great concept but still a concept for me.

Training Days

Meal 1: 1 med banana, 2 scoops whey, 1 cup coffee (40p 30c)
WORKOUT
Meal 2: 2 scoops whey , BCAA's, 2 oat n honey granola bar (40p 60c)
Meal 3: 6oz meat, 2 cup brown rice, veggies (30p 80c)
Meal 4: 6oz meat, 2 cup brown rice, veggies (30p 80c)
Meal 5: 1 lite n fit yogurt, 1 apple, 2tbl PB, 1 cottage cheese double (25p 55c 16f)


Non-Training Days

Meal 1: 2cups cereal with milk (80c, 25p)
Meal 2: 6oz meat, 2 cup brown rice, veggies (30p 80c)
Meal 3: 6oz meat, 2 cup brown rice, veggies (30p 80c)
Meal 4: 6oz meat, 2 cup brown rice, veggies (30p 80c)
Meal 5: 1 lite n fit yogurt, 1 apple, 2tbl PB, 1 cottage cheese double (25p 55c 16f)

2640 cals
160 p 640
400 c 1600
45 f 400
 
does the book tell you how to vary the cals and stuff on your on/off days?? I may check this thing out depending on how you do.....how would you arrange those meals for 3rd shift folks?? right now I'm up at about 8:30-10:30pm and go to bed around 2-3pm. I workout at 8am....things get so confusing!
 
b_reed23 said:
does the book tell you how to vary the cals and stuff on your on/off days?? I may check this thing out depending on how you do.....how would you arrange those meals for 3rd shift folks?? right now I'm up at about 8:30-10:30pm and go to bed around 2-3pm. I workout at 8am....things get so confusing!
Click to expand...

No it never said anything about off days i just sorta re arranged my meals a bit and lowered the cals slightly on average though I miss a meal on my off days b/c im so busy at home.

I also work 3rd shift billie so it must work fine LOL. I workout at 2:30pm though just before work. Just eat likeyou normally would just b/c its 3am doesn't mean if you eat you will get fat...your body needs food no matter what time it is.

So far the diet is OK...I miss alot of protein and my fats sometimes but shit gotta live with it. The scale varies though this AM I was 176...Im guessing with the variation in carbs and my water consumption changes my weight drasticly.

It looks like my abs are coming in a bit but its hard to tell day to day! Im gonna give it till the end of march and see how it goes if not I'm dumping it and going back to my faithfull diet.
 
Shit tastic workout today I was pretty run down. Did alot of manual labor this saturday and sunday I shot my bow all day so my back was shot today. Not to mention my hands are all blistered from saturday so working out was miserable today and I didn't do much in the form of sets.

Back/Tri's:
Deadlift
135*4
185*4
225*1
285*1
315* Miss :( drop 225*6 drop 135*8

I thought I'd be able to do 3*315*2 but my hands just hurt way to much.

CG Pulldown
120*10
2*140*8

DB Row
2*75*8

CG Cable Row
140*10
2*160*7

BB Skull Crusher
60s*12
70*9
80*4

Pushdown
3*65*8

French Press
2*60*10

Rope Pushdown SS Single Arm Pushdown
40*8 SS 20*6

Abs
Shoulder Therapy

Cardio 30 minutes 2.5 miles @ 75% MHR
~~~added an extra mile this week I was impressed LOL. Im almost at 3 miles!

Tomorrow is a day of rest I hope my hands heal up a bit more come wensday!
 
my only question is, how in the hell can you only eat 2 oreos? once i open the package i dont walk away till its gone.:hog:
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Excellent w/o Brother Bolt, and I agree on the "2" oreos, I would totally anihalate the bag within a few swconds, LOL!!! I agree on the protein not being as much as some people do, a calorie is STILL a calorie no matter where it comes from!!!
 
the other half said:
my only question is, how in the hell can you only eat 2 oreos? once i open the package i dont walk away till its gone.:hog:
Click to expand...

gotta strengthen everything in the body including the mind :p

Whats that saying...your only as strong as your weakest link?

it was hard to walk away but i did it!
 
Archangel said:
Excellent w/o Brother Bolt, and I agree on the "2" oreos, I would totally anihalate the bag within a few swconds, LOL!!! I agree on the protein not being as much as some people do, a calorie is STILL a calorie no matter where it comes from!!!
Click to expand...

Thanks buddy! It felt like shit but its still a workout...i made up for it with the extra mile on the streadmill!

Yes a calorie is still a calorie but I like certain calories :p
 
Gosh Deadbolt,, for as much as you went through on the weekend, I thought that was an excellent workout.. your body can only do so much... ;)
 
katt said:
Gosh Deadbolt,, for as much as you went through on the weekend, I thought that was an excellent workout.. your body can only do so much... ;)
Click to expand...

I am use to so much more intensity w/ my training that lately it just doesn't feel like I'm doing it LOL.

I may need to switch things up...maybe push/pull/legs or something along those lines maybe HIT again I dont know. I need something though!
 
Had a great workout today!!! I wanted to push myself and did so in a way not maxing outbut still keeping things moderatly heavy for me with an intense pace!

Chest/Bi's:
BB Bench
165*8*3

DB Incline
50s*12
60s*8*2

Cable X Over
20s*12
25s*10*2

DB Fly
35s*10*3

DB Pullover
65*12
75*7

Wide Grip BB Curl
60*12
70*9

CG Grip Preacher Curl
50*10*2

DB Hammer Curl
35s*10*2

DB Curl MAJOR drop set
40s*4 DROP 35s*4 DROP 30s*5 DROP 25s*8 DROP 20s*8 DROP 15s*10

Shoulder Therapy

Abs
Weighted Cable Crunch SS Leg Lifts
75*25 SS BW*25
75*25 SS BW*25
75*14 SS BW*28
55*25 SS BW*20
55*25 SS BW*22
55*16 SS BW*18
~~all done as one giant superset zero rest between any of that done with extremely slow tempo!

Cardio 20 minute run 1.75 miles @ 75%-80%MHR

I didn't have the energy top do my 2.5 miles from the weights kicking my ass but it was well worth it I reallynailed my chest and bi's! I'm gonna feel it tomorrow LOL.

All in all a phenominal workout for me I need this!
 
Definatly a Great w/o BRother Bolt, um,,,,,,,,,,,,,,,,,, did I hear HIT??? Hope all is well my Friend!!!
 
By the time I got to the drop sets for the curls, I was already tired... lol

I can't imagine those crunches & leg raises together... talk about burning the abs.. :eek:
 
katt said:
By the time I got to the drop sets for the curls, I was already tired... lol

I can't imagine those crunches & leg raises together... talk about burning the abs.. :eek:
Click to expand...

Yea my arms were numb...my arms haven't been that pumps in AGES! They actually hurt there was so much blood in them LOL.

And my abs were feeling it...they were cramping up on the treadmill. I think thats why I couldn't run my 2.5 my core was so sore from the deadlifting then all them crunches it just couldn't hold me up anymore LOL!

I think I'm gonna try and start tanning a bit...being that I work 3rd shift and sleep while the sun is out I feel like casper and I dont get to see any of my defenition...I think I am gonn hit the tanning bed a time or two a week to try and see if I have any new striations LOL!
 
Archangel said:
Definatly a Great w/o BRother Bolt, um,,,,,,,,,,,,,,,,,, did I hear HIT??? Hope all is well my Friend!!!
Click to expand...
Yea it was a good workout for me and my chest is already sore LMAO!

I miss HIT...I dont know if was the best for me and my body...never got many results and what not but it felt GREAT! I always enjoyed super high intensity workouts. I doubt I can pull it off in this gym b/c its a bunch of assholes that will jump in what ever you are using if your not holding onto it. Maybe once I get to a new gym I will give it a go.

I actually yelled at a guy today b/c of that. I was supersetting my cable crunches with leg lits 3 feet apart and as I was doing my leg lifts a guy comes and takes my rope. So I walk over and take it back and he gets in my face saying "oh you young guys have no respect taking peoples stuff while they are using it." I turned around and replied "first off fuck you i was using it first, secondly you have no respect for for others whether it be young or old the way you slam weights like a little bitch if you can't handle the weight check your ego at the door and drop the weight a bit to control it this shit aint ironman, and 3rd refer to my first comment, 4th now you went and screwed up my ab workout and now i have to start all over again so why I do tht go moan in the corner and slam something!"

I really am gonna get kicked out of this gym these people are total idiots and complete jerkoffs! I can't wait a few more months and my old gym re-opens and I can train with REAL people not people who depend on frustration, poor form, and slamming rubber weights to make them feel like they had a good workout! Ahhhhhh!

Ok done venting bacvk to work!
 
but you feel better now, right.

i would vent on here, but katt would read it and kick my ass!!!!!!!:paddle:
 
b_reed23 said:
still kickin ass DB...how's it goin?
Click to expand...

Thanks sweety...hows third shift treatin ya? I been doing it for 4 years now and I am just about tired of it LOL.

Other then that things are things LOL...had a crappy workout but its better then nothing. Been in a very blah mood past few days and just want to be left alone but everyone needs to play dr. fucking phil and 20/20 and ask me a million questions on whats wrong. I want to tell all of them its them bothering the shit out of me but I dont want to lash out at em...they are my friends after all and dont mean to be annoying just doing their duties as a friend lol.
 
Had another shitty workout...I think it was just b/c I had an awsome workout yesterday that I was so run down and sore today I didn't want to do anything. My body didn't recharge nearly enough to put any intensity into my workout. But I went through the motions.

Also was planning on doing legs/delts/traps and had an entire workout planned in my head and was pumped to do it only to find out half the equipment I needed to use got broken over night by these douch bag quidos who slam every fucking thing in sight. errrrrrr!


Delts/Traps:
DB Milt Press
45s*12
50s*10
55s*8

DB Side Lateral
25s*15
30s*10*2
35s*6 drop 15s*12

DB Rear Delt
30s*15
40s*12
50s*8 PR?
~~I want to say this is a PR I have never attempted 50's on these before but they are all I had available LOL I wont mark this in the record book though.

DB Front Raise
25s*12
30s*10
35s*8 drop 20s*8

DB Shrug
60s*20
70s*15
80s*11

BB Shrug
135*21
165*15
165*13 drop 135*13

HS Shrug
90*25
140*16
190*12
240*10 drop 140*10

Cardio 20 minutes 1.75 miles @ 75%-80%MHR

I started the cardio and man my calves were sore from yesterdays running right away I felt my left knee pain which almost got me to stop but I zonked out in a trance and before I knew it I had done a mile and a half and that pain came right back but I wasn't tired one bit. Today was def a cardio day for me...at least my mind was telling me. I wish my knee didn;t hurt so much I probably could have gone the full 3 miles without a problem but I opted to listen to my body and stop. Kinda bummed LOL I never want to do cardio and the one day I did I couldn't haha.

I have switched my shift so I work 3 straight days then I'm off 4 straight days. I am thinking of trying to pick up a second job in a gym (I was gonna go pick up some more EMS shifts but really dont want to I'm sick of it) so I was thinking of going to a few local gyms where I live and see if they are hiring. I want to try and get some inside info on personal training b.c I was looking it up last night and its not cheap to get the certs and there is room to make good money. But being I'm young I know clients will be far and few between so I'd like to get some hands on experience prior to dumping $1000. I may take a ride tomorrow to several gyms and see what they say. Plus I'd probably get a free gym membership LOL.
 
I've been looking into getting certified too DB...I help one person, and 5 more people ask me for help...I love helping but the problem is I'm losing a bunch of time training other people and I COULD be getting paid for it!!! :)
 
b_reed23 said:
I've been looking into getting certified too DB...I help one person, and 5 more people ask me for help...I love helping but the problem is I'm losing a bunch of time training other people and I COULD be getting paid for it!!! :)
Click to expand...

My thoughts exactly LOL...
 
Excellent w/o's BRother Bolt, and a PR to boot on Delts, Fantastic my Friend!!!
 
the other half said:
my only question is, how in the hell can you only eat 2 oreos? once i open the package i dont waddle away till its gone.:hog:
Click to expand...
don't forgt the milk!
I also like nutter butters....:daydream: haven't had any in a LONG time though...:(
 
Heya guys had a decent workout today I was pleased but again got to work and was to busy to post so here it goes...

Back/Delts:
Rack Deads
135*5
205*5
275*4
295*4
315*2
~~could have pushed the 315 but my brain said to stop for some reason and I know better to listen.

CG Pulldown
140*10
160*6*2

DB Row
75s*8*3

CG Cable Row
140*12
160*10
180*10

Stiff Arm Pulldown SS BB Row
50*12 SS 115*12
50*12 SS 115*12

DB Milt Press
45s*12
50s*10
55s*10
60s*7

DB Side Lateral
30s*12*3
40s*6 drop 15s*9

DB Rear Delt
40s*10*3
50s*6 drop 30s*8

Abz same ol superset

Cardio 1.75 mile run

Felt pretty strong today in my pulling...really enjoyed this workout. I guess all them extra calories this weekend payed of LOL.
 
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