DEAD Center HIT

[katt]

Now to get back on track.... your "after vacation" diet... looks like what mine is now.. only mine is just a tad different

#1 1/2 c oats - 5 eggs, 1 yolk
#2 4 oz protein, veges
#3 4 oz protein, veges
#4 4 oz protein, veges
#5 2 cups lettuce or spinach, 5 oz protein, ff dressing

Boring as hell,,, but it works

Let me tell you though,,, stay outta my way when the cheat meal comes around...

 

[DeadBolt]

Looks good kat but why all them mean faces ecerywhere...sit back relax and grab a smile you'll live longer LMAO!!

Anyway yea I am trying to cut most of my carbs out on rest days b/c I tend to eat a few more b/c I'm always on the run. So I will be changing the home diet up a bit. I think with the cuts I will make I should really kick it into overdrive.

I will also be doing a once a week refeed where I go super low fat and just a free for all on healthy crabs nd stop somewhere in the afternoon maybe like 3pm ish and then go right back to it.

We'll see how that works!

 

[DeadBolt]

Well I was back in the gym today...I so want to go light I really do but my mind says to have at it and its so hard to not push myself!

Back/Delts:
Deadlift
135*15
185*12
225*8*3

Vbar Row (old school)
90*15
135*12
180*8*3

V bar Pulldown
150*8 drop 120*8 drop 90*15

Single Arm Pulldown
60*12*2 each arm

CG Cable Row
150*8 drop 120*9 drop 90*6 crash LOL

DB Milt Press
30s*12
40s*12
50s*12

DB Lateral
3*30s*12

DB Rear Delt
3*40s*12

~~went real light on delts b/c the shoulder has been bothering me so I'm trying to take it easy.

Abz
Cardio
20 minutes interval eliptical 1m @ 5 1m @ 10

Felt good to be back in the gym and ive been getting complimented alot in my progress so I'm happy thus far but there is always room for improvement!

 

[katt]

Looks good kat but why all them mean faces ecerywhere...sit back relax and grab a smile you'll live longer LMAO!!

Anyway yea I am trying to cut most of my carbs out on rest days b/c I tend to eat a few more b/c I'm always on the run. So I will be changing the home diet up a bit. I think with the cuts I will make I should really kick it into overdrive.

I will also be doing a once a week refeed where I go super low fat and just a free for all on healthy crabs nd stop somewhere in the afternoon maybe like 3pm ish and then go right back to it.

We'll see how that works!

Aren't all crabs healthy...?????

 

[DeadBolt]

Aren't all crabs healthy...?????

haha ha hhah haaaaaaaaaaa. . . . .

Always gotta be a wise ass can't the fat guy with shakey hands every get some slack

 

[katt]

 

[b_reed23]

Aren't all crabs healthy...?????

well...if you wanna get technical...I would think that crabs "down there" would NOT be healthy....

 

[katt]

 

[DeadBolt]

Hit the gym today for some chest/tris...nothing special but I'm sore as a SOB!

15 minutes bike

Chest/Tri's:
DB Bench
40s*12
55s*12
65s*10
70s*8
75s*6

Cable X Over
40s*15
50s*12
60s*10*2

DB Incline Press
40s*12
50s*10

DB Pullover
70*10

VBar Pushdown
80*15
120*12*3

HS Tri Ext
60*15
80*10*2

Rev Grip Pushdown
80*15*3

Abz
Shoulder Therapy
Cardio 10 minute eliptical intervals 10 minute straight pace

I was pretty sore from yesterday so I didn't go to crazy but it was a soso workout!

 

[DeadBolt]

Legs/Bi's today...opted not to do any traps b/c i think that may have a big cause with my screwed up shoulder...every time my traps get hit my shoulder throbs!

Legs/Bi's:
Sumo Squats SS SLDL
95*20 SS 95*15
135*15 SS 135*12
185*12 SS 185*9
185*10 SS 185*7
185*10 SS 185*8

Leg Press SS Sitting Leg Curl
270*15 SS 80*12
360*12 SS 80*12
360*12 SS 80*12

DB Curl
35s*10
40s*7
45s*4

BB Curl
70*10*2

DB Hammer Curl
35s*10*2

21's (back up against wall)
40lb BB

Shoulder therapy...

No abs or cardio...I was suppose to meet up wit my buddy b/c he needed me to do something for him and when i got home and called him he cancled so way to screw up the workout LOL.

From now on I come first...no more putting things off to help others fuck em.

 

[boilermaker]

I will also be doing a once a week refeed where I go super low fat and just a free for all on healthy crabs nd stop somewhere in the afternoon maybe like 3pm ish and then go right back to it.

We'll see how that works!

stop at 3? Once i'm in Maul mode, there is no stopping at 3!

 

[DeadBolt]

stop at 3? Once i'm in Maul mode, there is no stopping at 3!

LOL yea i hear ya its tuff but it needs to get done. I'm getting really close to my goals right now and just a few more lbs and I will be where I want to be. Once I get there we'll see how I maintain LOL.

 

[b_reed23]

why not just have a free for all during your vacay, and then afterwards go back to the same diet.....you know that shocking your body that way will kinda "reset" it in a way ....

 

[DeadBolt]

why not just have a free for all during your vacay, and then afterwards go back to the same diet.....you know that shocking your body that way will kinda "reset" it in a way ....

It will last for a week or two but my body will just stop again...I've been doing this for like 5 months for the most part without changing much and my body has just shut down. This weekend will shock the body (still gonna keep it somewhat healthy) then with the new diet it will send my body for a whirl and it wont know whats going on.

Or atleast I hope!

 

[katt]

Yeah, It'll do that .. I know by the end of a couple weeks without a cheat day... yeah that does happen sometimes..lol anyway,, I'll be at the same point and then after I woof down alot of food (and we're talkin' alot).. my metabolism goes into overdrive..

 

[DeadBolt]

Yeah, It'll do that .. I know by the end of a couple weeks without a cheat day... yeah that does happen sometimes..lol anyway,, I'll be at the same point and then after I woof down alot of food (and we're talkin' alot).. my metabolism goes into overdrive..

well thats my goal this weekend LOL

 

[DeadBolt]

packed and ready to go...heading out the door to meet up with my friends and head to daytona beach!!!

man i can't wait to land and start the party!

i should have some pics for ya next week!

 

[b_reed23]

have a great time DB!! and a safe one

 

[King Silverback]

Great w/o's Brother Bolt, hope the shoulder is ok my Friend!!! Have a GREAT weekend!!!

 

[DeadBolt]

Heya guys just got in to work...had a blast this weekend in florida!!!! I'll post pics and details later but just wanted to check in and wish everyone a happy memorial day!

 

[DeadBolt]

Back in the gym as schedualed...not to bad shoulder hurt but oh well!

Back/Delts:
Deadlift
135*10
185*5
225*1
275*1
315*1 drop 225*8
~~~last time ill be going heavy I'm sure with the shoulder...just gonna keep it light from now on maybe switch to sumo squats for a while.

Tbar Row
45*12
90*12
115*8

HS High Row
180*12
230*8

HS Low Row
180*10*2

UH Pulldown
135*10*2

DB Milt Press
40s*12
50s*8

Seated Side Lateral
20s*15
25s*10

Single Arm Face Pull
90*10*2

Front Lateral
25s*12*2

HS Side Lateral (single arm)
80*15*2

B/O Lateral
40s*12*2

Abz
Shoulder Therapy
Cardio 24m - 3 min 15deg inc walk/3 min sprint

 

[King Silverback]

Smart move droppin #'s on the shoulder my Friend!!! Hope it gets better quickly!!! Hope you had a GREAT weekend my Friend!!!

 

[DeadBolt]

Solid workout today!!

Chest/Bi's:
Flat DB Press
60s*10
65s*8
55s*15

Cable X Over
50s*15
60s*12*2

Inc DB Press
45s*12
50s*12
55s*6

Flat DB Fly
25s*12
30s*12
35s*12

Pec Dec
100*12*3

BB Curl
70*12
80*8

Corey Curl
50s*12*2

HS Preacher Curl
60*12
50*15

DB Hammer Curl
30s*12*2

Abz
Shoulder Therapy
Cardio: same as yesterday

I enjoyed todays workout....I think I'm gonna keep this one for a few weeks LOL. Shoulder didn't bother me to much while working out but its sore now...also did extra therapy.

 

[DeadBolt]

also this weekend I will type up my new diet...as well as start to stick to a planned routine...4-6 weeks then switch it up so I'll be setting that up as well.

 

[DeadBolt]

Sticking with the same mel outlined before.


Work days:
M1: MRP bar (pre workout)
workout
M2: 1 1/2 scoops ON Whey, BCAAs, Glutamine, 1 natures valley granola bar
M3: 6-8oz meat veggies
M4: 6-8oz meat veggies
M5: 6-8oz meat veggies

Home:
M1:6 boiled eggs (2 whole 4 whites) fruit
M2: 6-8oz meat veggies/salad
M3: 6-8oz meat veggies/salad
M4: 6-8oz meat veggies/salad
M5: 6-8oz meat veggies/salad

One day a week refeed super low fat and free for all with carbs...brown rice, beans/lentils, whole grain bread, oats, whole grain pasta, etc etc. Thinking of doing it on sundays for 2-3 meals thenr ight back to no carbs and additional water intake.

Current water intake is 3-5 liters.

Also going to start runing outside on my off days since I'm home for a long weekend. Nothing crazy just another day or two with a run thrown in to burn a few extra cals.

New workout:

Back/Hams/Tri's:
Deadlift
Tbar Row
HS High Row
DB Row
UH Pulldown
SLDL
Lying Leg Curls
Vbar Pushdown
BB Skull Crusher
RG Pushdown

Chest/Bi's:
Flat DB Press
Cable X Over
Inc DB Press
Flat DB Fly
Pec Dec
BB Curl
Corey Curls
HS Preacher Curl
DB Hammer Curl

Quads/Delts:
Squats
Leg Press
Leg Ext
DB Milt Press
Seated Side Lateral
B/O Lateral
DB Front Raise
Single Arm HS Side Lateral
Single Arm Face Pull


Im thinking a rep scheme to go somethig like 10 8 12...moderate heavy light something along those lines

 

[DeadBolt]

update on diet i think i may end up going with some protein pudding, an apple, and some PB for my last meal of the day.

Just so I dont get sick of eating meat all the time.

 

[DeadBolt]

Good workout today...didn't have much energy to put forth b/c I went right after work but I got it done with very low RIs.

Legs/Tri's/Traps:
Squat
135*12
185*12
205*10
225*6

SLDL
135*15
185*10
205*8
225*6

Leg Press
270*15
360*15
450*10
~~haven't done leg presses in close to a year (past 2 weeks are the only times ive done em) so I'm sure I will be back up into my 600 range eventually like I was before the knee injury.

LLC
70*8*2

Leg Ext
110*10*2

Sitting LC
100*10*2

Vbar Pushdown
120*12
130*12
140*10
~~went lighter on these today felt really good!

BB Skull Crusher
40*15
60*10*2

RG Pushdown
80*12
100*10

HS Tri Ext
70*20
90*12

HS SHrug SS BB Shrug SS DB Shrug
180*12 SS 135*12 SS 70s*12
230*10 SS 135*10 SS 80s*10
230*10 SS 135*10 SS 902*8
~~no rest between any of those pretty much 9 set superset.

Abs
Shoulder Therapy
15 minute walk on treadmill

DONE!

 

[DeadBolt]

Got some pictures from vacation...not the best pictures of me but hell they are something LOL.

Man I didn't realize how bad I really looked...after no carbs then carbins out i look super flat!!

The start of the trip straight from my shift onto the plane!

Finally landed and got to the house rental place only to find this...

Well we finally got it sorted out to find a halfway decent office...

What we find on the way to the house...NO DAMNIT IM ON VACATION!!

Heres some random pictures of our first night crazy drunk LOL!!! Thats the only warning you get...

My best friend...

Some group photos with them making fun of me always working out and getting no where with it LOL...

 

[DeadBolt]

Me and my buddy about to cannonball on my other buddies head...this one hurt LOL...

The next day was sea doo's...sorry no pics of us out there but there are alot of accidents in florida!

The cut I got when I flipped my wave runner...man it was awsome!

Later that night for some steak and dessert LOL!

 

[DeadBolt]

This was the last day hanging out by the beach and food...

Random Shots:

Finally heading home to land just in time to ake my 12 hour shift...had to sleep somewhere!