Good lookin w/o's Brother Bolt, Interesting routine, Best Wishes!!! NICE pics, looks like a GOOD time my Friend!!!
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DEAD Center HIT
- Thread starter DeadBolt
- Start date
thanks arch...the routine is nothing special...right now with my cals low i dont wanna really go nuts with my routine just the basics to hit the muscles not trying to hit any records just trying to stay injury free.
katt
Registered
Nice pic's there! 
Is it my imagination or is that one guy licking his armpit in one of the drunken night photos..
Is it my imagination or is that one guy licking his armpit in one of the drunken night photos..
it wasn't suppose to come out like that he said but i told him he was a sick fuck LOL
katt
Registered
ha ha... I guess that's what you do on drunken nights... I can't even imagine some of our pics that will be from Jamaica... rum, ... ganja.... oh my 
awww yeaaaa LOL
the other half
Registered
and who ever said that having fun is easy. thats why i cant wait for jamaica, im hoping that it will finally be a trip that we arent going 24/7. ya right.
man you look good in the pics. and not that the other guys look bad, but you can tell who workouts and who doesnt.
and good thing you are an EMT. or else you might have died from that cut.
man you look good in the pics. and not that the other guys look bad, but you can tell who workouts and who doesnt.
and good thing you are an EMT. or else you might have died from that cut.
and who ever said that having fun is easy. thats why i cant wait for jamaica, im hoping that it will finally be a trip that we arent going 24/7. ya right.
man you look good in the pics. and not that the other guys look bad, but you can tell who workouts and who doesnt.
and good thing you are an EMT. or else you might have died from that cut.
Sometimes vacations make things worse...you def need to go with the right people LOL. In your case...man I'm sorry LMAO!
I could stand to lose a few more LBs...and I will LOL...but yea you can tell a little difference.
I didn't even know I had that baby cut...when I flipped the jet ski the girl who was behind me riding double was like there is blood coming out of your neck LOL. I was like greaaaat!
Hit the beach yesterday for some chunkin with the gang. Me and my ol man started it off strong with no stop hook ups for some time then everyone else chimed in and started their catch. All in all we caught a ton of a fish had a blast kept enough for dinner and let the rest of em go.
All blues one skate no bass but a great time was had! These were the biggest blues I ever caught off the surf.
Ill be there more often tryin to get a nice bass for dinner!
\
And last but no least me doing my little fish dance!
All blues one skate no bass but a great time was had! These were the biggest blues I ever caught off the surf.
Ill be there more often tryin to get a nice bass for dinner!
\
And last but no least me doing my little fish dance!
Back in the gym...diet is going good I'm glad I am sticking to it thus far (going on week 2). I changed the new workout already...back/hams/tris is just to much on the hands/grip so I am gonna do hams tomorrow. I just couldn't do my SLDLs properly with my hands so tired and sore from back so thats the first change!
I screwed up the rep ranges...I was suppose to go 8-10, 4-8, 12+ but I screwed ip the first few lifts. No biggy I will be able to figure it all out for back next week. I remembered half way through the workout LOL...all good in the hood though!
As far as RI's I am doing 1min between set 1 and 2 and 15s between set 2 and 3. I dont time anything I just sorta wing it but it normally is pretty close.
Back/Tri's:
Sumo Deadlift
185*12
225*8
205*10
~~should have done 205, 225, 185
Tbar Row
90*12
135*5
115*9
~~should have done 115, 135, 90
HS High Row
180*15
270*8
230*12
~~should have done 230, 270, 180
DB Row
70s*12
80s*8
60s*15
~~ahh i got it now!
UH Pulldown
135*10
150*8
120*15
Vbar Pushdown
140*12
170*8
120*15
BB Skull Crusher
60*10
70*6
50*12
Rev Grip Pushdown
100*12
120*9
80*20
Abz
Therapy
Cardio 24m of intervals 3min 15deg incline walk, 3min flat run HR 145bpm-170bpm
Man I was sweating like a pig...the gym doesn't have AC and its like 90 degress today so its nasty inside. Imagine working all out in a jungle LOL. I think next week we transfer to the new gym which should be awsome!
All in all though I had great workout...I'm happy where my strength is after cutting for 10 months thus far...and I'm almost at my goal. I also enjoyed the new rep range scheme...I dont know if its the best routine in the world and I dont know where I got it from but it is changing things up which I needed. I think I like the last 15second RI's its like almost doing a mini drop set with everything and I love drop sets and supersets LOL.
Hope ya'll had a great weekend I went to the beach and fished for 4 days straight!
I screwed up the rep ranges...I was suppose to go 8-10, 4-8, 12+ but I screwed ip the first few lifts. No biggy I will be able to figure it all out for back next week. I remembered half way through the workout LOL...all good in the hood though!
As far as RI's I am doing 1min between set 1 and 2 and 15s between set 2 and 3. I dont time anything I just sorta wing it but it normally is pretty close.
Back/Tri's:
Sumo Deadlift
185*12
225*8
205*10
~~should have done 205, 225, 185
Tbar Row
90*12
135*5
115*9
~~should have done 115, 135, 90
HS High Row
180*15
270*8
230*12
~~should have done 230, 270, 180
DB Row
70s*12
80s*8
60s*15
~~ahh i got it now!
UH Pulldown
135*10
150*8
120*15
Vbar Pushdown
140*12
170*8
120*15
BB Skull Crusher
60*10
70*6
50*12
Rev Grip Pushdown
100*12
120*9
80*20
Abz
Therapy
Cardio 24m of intervals 3min 15deg incline walk, 3min flat run HR 145bpm-170bpm
Man I was sweating like a pig...the gym doesn't have AC and its like 90 degress today so its nasty inside. Imagine working all out in a jungle LOL. I think next week we transfer to the new gym which should be awsome!
All in all though I had great workout...I'm happy where my strength is after cutting for 10 months thus far...and I'm almost at my goal. I also enjoyed the new rep range scheme...I dont know if its the best routine in the world and I dont know where I got it from but it is changing things up which I needed. I think I like the last 15second RI's its like almost doing a mini drop set with everything and I love drop sets and supersets LOL.
Hope ya'll had a great weekend I went to the beach and fished for 4 days straight!
I think I'm getting the hang of it now and I really enjoy this workout...its got a good pace...I dont worry so much about going heavy I can really concentrate on the muscle and I really hit the muscles hard. Its a good mix of everything for me right now.
Chest/Bi's/Hams: RIs 60s/15s
Flat DB Press
60s*12
70s*10
50s*15
Cable X Over
60s*12
70s*8
50s*16
Inc DB Press
50s*12
55s*8
45s*14
Flat DB Fly
35s*11
40s*8
35s*15
Pec Dec
100*12
120*10
90*15
BB Curl
70*12
80*8
60*15
Corey Curl
50s*12
60s*7
40s*15
Hammer Curl
30s*12
35s*8
25s*15
SLDL
185*10
205*6
135*15
LLC
70*12
90*6
50*15
Abz
Therapy
Cardio - Sprints
2min walk (warm up)
2min sprint 1min walk x5
3min walk (cool down)
I'm not sure the exact HR i was training at but I know I've never pushged myself that hard so I know I had to be in the 90-95%MHR range.
I read this little thing in M&F about some HIIT cycle they did an experiment on for 6 weeks training 3x week with HRs ranging from 90%MHR to 115%MHR so I think I'm gonna give it a go! Today was just a test to see how I reacted to 15 minutes of hell LOL. I am gonna get a heart rate monitor though b/c the treadmill said I was only training at like 60%MHR and I know I was training much harder so I'm gonna look onjline and order me one!
And the new diet is holding pretty well...I'm stickin to it which I like. I guess I know I get my one refeed a week so it keeps me on track. Before I left for vacation I was 178 that was just a little over a week ago I weighted myself this morning and I was 174.8!!! I can't wait to give this routine and diet a few more weeks and see how I progress.
Chest/Bi's/Hams: RIs 60s/15s
Flat DB Press
60s*12
70s*10
50s*15
Cable X Over
60s*12
70s*8
50s*16
Inc DB Press
50s*12
55s*8
45s*14
Flat DB Fly
35s*11
40s*8
35s*15
Pec Dec
100*12
120*10
90*15
BB Curl
70*12
80*8
60*15
Corey Curl
50s*12
60s*7
40s*15
Hammer Curl
30s*12
35s*8
25s*15
SLDL
185*10
205*6
135*15
LLC
70*12
90*6
50*15
Abz
Therapy
Cardio - Sprints
2min walk (warm up)
2min sprint 1min walk x5
3min walk (cool down)
I'm not sure the exact HR i was training at but I know I've never pushged myself that hard so I know I had to be in the 90-95%MHR range.
I read this little thing in M&F about some HIIT cycle they did an experiment on for 6 weeks training 3x week with HRs ranging from 90%MHR to 115%MHR so I think I'm gonna give it a go! Today was just a test to see how I reacted to 15 minutes of hell LOL. I am gonna get a heart rate monitor though b/c the treadmill said I was only training at like 60%MHR and I know I was training much harder so I'm gonna look onjline and order me one!
And the new diet is holding pretty well...I'm stickin to it which I like. I guess I know I get my one refeed a week so it keeps me on track. Before I left for vacation I was 178 that was just a little over a week ago I weighted myself this morning and I was 174.8!!! I can't wait to give this routine and diet a few more weeks and see how I progress.
katt
Registered
are you suppose keep your heart rate at 90 - 115%?.. if so,, wouldn't that just deplete some of your hard-earned muscle mass?
I generally like the workouts I see in M&F,, even though I think they are all geared toward people on... uh... gear
I generally like the workouts I see in M&F,, even though I think they are all geared toward people on... uh... gear
Good lookin w/o's BRother Bolt, Very interesting in here!!! Great pics too, Huge fish!!!
are you suppose keep your heart rate at 90 - 115%?.. if so,, wouldn't that just deplete some of your hard-earned muscle mass?
I generally like the workouts I see in M&F,, even though I think they are all geared toward people on... uh... gear
This is a 6 week program...of 15minute HIIT cardio same basic principles as regular HIIT only this one takes it to the extreme. The studies said that all participants increased in every aspect of fitness including o2 capacity, calories burned, endurance, etc etc. The article is down stairs when I head to my work bag I'll grab it and post what it says exactly.
This is just a basic cardio plan made to go to the extreme to show short intense cardio workouts (15 minutes 3xweek) can trump hours and hours of cardio during the week. (45m-60m 5-7x week).
Now would this ruin muscle mass? Not sure to be honest with ya. I mean if I were to do extended time slots of that crazy heart rate I think it would sure as hell eat up LBM but HIIT normally increases your test/anabolic state and helpsou add LBM (hence the reason marathon runners are skinny super lean buggas and sprinters are normally pretty stocky/muscular)
I ordered a heart rate monitor to start monitoring my heart rate while doing cardio considering today I was training in the 85-90% MHR for 15 minutes. And I am going to try and take my bodyfat and get some pictures prior to starting this routine and see how it affects my body.
What do you think it will do?
Yea I'm like the spice of life I always have to keep things interesting or I get bored heh!
Thanks for the kind comments bud!
I've always heard that doing HIIT burns less muscle than doing just balls to the wall cardio...either that or doing really long, slow cardio sessions (like an hour or more) but who has time for that??? 
great workouts in here DB...and I LOVE the fish dance!!!
I need to come up there and go fishing sometime....looks like fun!!!!
great workouts in here DB...and I LOVE the fish dance!!!
I need to come up there and go fishing sometime....looks like fun!!!!
I've always heard that doing HIIT burns less muscle than doing just balls to the wall cardio...either that or doing really long, slow cardio sessions (like an hour or more) but who has time for that???
great workouts in here DB...and I LOVE the fish dance!!!
Yea if you want to maintain the max amount of LBM its either HIIT or longer slower paced cardio right around 60%MHR. Anyhting over that you risk burning more LBM then wanted.
For instance if you train 30 minutes on the treadmill @ 60%MHR you may only burn 300 cals 100 of that being fat (fake numbers here) now if you train for 30 minutes @ 75%MHR you would burn 700cals 200 of that being fat but those other cals you burn are good ol muscle gettin eaten away so though you burn more cals in the end if your goal is muscle you are taking 2 steps forward and 1 step back.
But its better then doing nothing and being fat again LOL.
And yea the fish dance normally works...plus it gets the girls attention LMAO!!!
Hell I love 10 minutes from where those pictures were taken you give me a call and we can set up a day BBQ at my house I got the pool you name it I can get it done!
I had a really shitty workout today...just no sleep and kinda run down today but I did what I could.
No cardio I sorta twisted my left ankle at work last night but I have a heart rate monitor coming in the mail so Im gonna wanna testr it out so I'll go for a run this weekend.
Quads/Delts/Traps
Squats
185*12
225*8
135*20
Leg Press
360*12
450*9
270*20
Leg Ext
110*12
130*8
90*15
DB Milt Press
45s*12
55s*8
40s*14
DB Side Lateral
20s*12
25s*9
15s*15
B/O Lateral
40s*12
50s*8
35s*15
DB Front Raise
25s*12
30s*9
20s*15
HS Side Lateral (single arm)
80*12
100*7
70*15
Face Pull (single arm)
80*12
100*8
70*15
HS Shrug SS BB Shrug SS DB Shrug
180*15 SS 135*15 SS 75s*12
180*12 SS 135*9 SS 60s*6
~~all six sets done as one superset
Abz/Therapy
I just didn't have the energy to keep going so I just did a quick superset for traps and had to leave! Im spent!
No cardio I sorta twisted my left ankle at work last night but I have a heart rate monitor coming in the mail so Im gonna wanna testr it out so I'll go for a run this weekend.
Quads/Delts/Traps
Squats
185*12
225*8
135*20
Leg Press
360*12
450*9
270*20
Leg Ext
110*12
130*8
90*15
DB Milt Press
45s*12
55s*8
40s*14
DB Side Lateral
20s*12
25s*9
15s*15
B/O Lateral
40s*12
50s*8
35s*15
DB Front Raise
25s*12
30s*9
20s*15
HS Side Lateral (single arm)
80*12
100*7
70*15
Face Pull (single arm)
80*12
100*8
70*15
HS Shrug SS BB Shrug SS DB Shrug
180*15 SS 135*15 SS 75s*12
180*12 SS 135*9 SS 60s*6
~~all six sets done as one superset
Abz/Therapy
I just didn't have the energy to keep going so I just did a quick superset for traps and had to leave! Im spent!
Just stopped by the new gym to pickup the ID card and get my picture taken.
HOLY SHIT this place is friggin amazing!!!!!!
I can't wait to workout there...there is so much room its not even funny. Supersets are out of the question pretty much b/c you will cool down getting to the other lift.
Only thing I am upset about is there is no rack for me to do rack deadlifts...it only goes to just above my knee so that kinda blows! Ill improvise though!
HOLY SHIT this place is friggin amazing!!!!!!
I can't wait to workout there...there is so much room its not even funny. Supersets are out of the question pretty much b/c you will cool down getting to the other lift.
Only thing I am upset about is there is no rack for me to do rack deadlifts...it only goes to just above my knee so that kinda blows! Ill improvise though!
Heya bolt! 
nice AV 
Heya bud! How goes it?Heya bolt!
Thanks sweety...thats just a drunken ol me playing around...I think I can't get better then that!nice AV
Well haven't done much this weekend yet but the fun has just started! Went out to the movies with some friends for the late showing now in a few hours im gonna go fishing off the surf for the morning and enjoy the beach and hopefully a nice sunrise! Fish the day away come home sleep then up to long island for a archery tourny then home to hook up the new pool pump (which I'm pickign up sunday morning) and enjoy the rest of the weekend at the pool!
Ahh not much sleep in there but its gona be alot of fun! Hope I get some good pictures for you guys this weekend!
Ahh not much sleep in there but its gona be alot of fun! Hope I get some good pictures for you guys this weekend!
Oh tyea got my heart rate monitor in but haven't had a chance to use it...I did pull some tree stands out of the woods and worked up one hell of a sweat.
One problem I am having though is that my metabolism is through the friggin roof and I can't stop eating...I'm non stop on fruit veggies and protein. I have even resorted to lunch meats b/c at 3-4 in the morning who has the nerve to BBQ and wake the neighbors LOL
One problem I am having though is that my metabolism is through the friggin roof and I can't stop eating...I'm non stop on fruit veggies and protein. I have even resorted to lunch meats b/c at 3-4 in the morning who has the nerve to BBQ and wake the neighbors LOL
Well went to the movies had a blast got home around 1am...fromt here I decided to hit the beach early for some morning fishing so grabbed my gear and hit the surf.
Watched the sun up on the beach which was amazing!!! Nothing was hitting so I pulled the lines in and just relaxed ont he beach. Bout noon came home and relaxed by the pool and soaked up some more sun! Got a little red when i fell asleep LOL but it will even out in a day or two.
Now I'm packing my gear up to drive ut to long island for my archery tournythen home for some BBQ ansd pool side fun!
Watched the sun up on the beach which was amazing!!! Nothing was hitting so I pulled the lines in and just relaxed ont he beach. Bout noon came home and relaxed by the pool and soaked up some more sun! Got a little red when i fell asleep LOL but it will even out in a day or two.
Now I'm packing my gear up to drive ut to long island for my archery tournythen home for some BBQ ansd pool side fun!
Here are some neat sunup shots I got while hanging out n the beach...man what a site it was in person!
Had a blast at the tourny got home installed th enew pump in the pool and then a few friends stopped over to hang!
Sat at the pool drank some beers...then had some more...BBQ then sat around the fire to enjoy the rest of the night away! I put down a lil over a 12 pack and am feeling no pain but had a blast...tomorrow is right back to the good old diet. I packed alot of carbs away today thats for sure LOL.
Hope you guys had a good weekend I know I had a blast!
Sat at the pool drank some beers...then had some more...BBQ then sat around the fire to enjoy the rest of the night away! I put down a lil over a 12 pack and am feeling no pain but had a blast...tomorrow is right back to the good old diet. I packed alot of carbs away today thats for sure LOL.
Hope you guys had a good weekend I know I had a blast!
DB!! I love the pics....especially the one with the fishin pole, and the other with the boat...looks like fun!!
DB!! I love the pics....especially the one with the fishin pole, and the other with the boat...looks like fun!!
Thanks hun...it was awsome to be out on the beach at that hour!
First day at the new gym...its soso. The place is huge but now I need to adjust to all the weights and new equipment. Plus it gets SUPER packed around 2-3pm so that blows ass...they could have designed the layout a little better but whatever it is what it is. This whole wee will be interesting...
Deadlift
135, 185, 225, 275 *1
315*1 drop 225*8 drop 135*10
Tbar Row
115*10
125*6
90*12
HS High Row
230*10
270*6
180*15
DB Row
70s*10
90s*7
65s*14
UH Pulldwn
120*10
160*7
100*15
Vbar pushdown
140*11
170*7
120*15
Skull Crusher
60*11
70*7
50*14
Pushdown
110*12
130*8
90*15
Abz/Therapy
Cardio day1 week 1
5min warmup
2min run @ 90% MHR 1min walk x 5
5min cool down
~~this is the new cardio routine...its 3x week for 6 weeks. Today was the first one and shit it doesn't sound like much but just when you think your in good shape push yuself to train at 90+ MHR and man it kicks your ass!!!!! I felt like I have never ran in my life I was so tired. And I dont know how the fuck I'm gonna train at 115% MHR LOL but I'll get it done!
Deadlift
135, 185, 225, 275 *1
315*1 drop 225*8 drop 135*10
Tbar Row
115*10
125*6
90*12
HS High Row
230*10
270*6
180*15
DB Row
70s*10
90s*7
65s*14
UH Pulldwn
120*10
160*7
100*15
Vbar pushdown
140*11
170*7
120*15
Skull Crusher
60*11
70*7
50*14
Pushdown
110*12
130*8
90*15
Abz/Therapy
Cardio day1 week 1
5min warmup
2min run @ 90% MHR 1min walk x 5
5min cool down
~~this is the new cardio routine...its 3x week for 6 weeks. Today was the first one and shit it doesn't sound like much but just when you think your in good shape push yuself to train at 90+ MHR and man it kicks your ass!!!!! I felt like I have never ran in my life I was so tired. And I dont know how the fuck I'm gonna train at 115% MHR LOL but I'll get it done!
