DEAD Center HIT

[DeadBolt]

Had a good workout today...it was difficult to stay in the rep ranges its been so long since ive had to do it. But next time it will be alot better.

RR Back/Tri's:
Sumo Deadlift
245*4
2*225*6

HS High Row
3*270*8

UH BB Row
135*10
2*155*8

CG Pulldown
3*140*15

Stiff Arm Pulldown
70*20
90*20

HS Tri Ext
80*10
2*100*6

UH Pushdown
100*12
120*10

Kickback
15s*20
20s*15

Abz
Therapy
Pre workout cardio 20m HIIT

Like I said before the rep ranges were all over the place but I'll narrow it down. Good workout though felt solid.

 

[b_reed23]

are you doing standard rep/range?? 8-12 for uppers and 10-15 for lowers?? Anyway...workout looks killer!!

Where has everyone been lately? My journal is feeling empty! I miss all the people who USED to be on here. IM just isn't what it used to be, is it??

 

[DeadBolt]

are you doing standard rep/range?? 8-12 for uppers and 10-15 for lowers?? Anyway...workout looks killer!!

Where has everyone been lately? My journal is feeling empty! I miss all the people who USED to be on here. IM just isn't what it used to be, is it??

i sorta made my own reps up not sure if it goes with the exact protocols eric came up with.

and yes IM is friggin dead...if it weren't for my journal i dont think id even come on here anymore...just not the same!

 

[DeadBolt]

Another decent workout...same ol problems with the reps though.

Inc DB Press
65s*8
70s*8
75s*8

Cable X Over
70s*12
2*80s*10

Pec Dec
3*100*15

DB Curl
2*40s*7

Corey Curl
50s*12
60s*12
60s*9

Concentration Curl
2*20s*20

Therapy

Cardio:
Pre workout 20m HIIT treadmill
Post workout 30m eliptial 3miles/350cals burned

Short and to the point got a good pump in this workout.

 

[b_reed23]

still a great workout, nice concentration curls!! Those will definetly pump up the arms!!!

 

[DeadBolt]

Yea my arms were feelin it after them curls lol!

Well today a buddy of mine from work asked me to go to his gym with him and show him around...he needs to get in shape. So I'm gonna go with him to show him a full body routine he can do 3x a week on some machines and what not.

Im not sure what my workout will look like just get so I'm just gonna roll with this one.

 

[DeadBolt]

Not such a good workout today but Im not worried...my buddy needed help and I think I set him up with a decent workout he can stick to nice and simple.

The gym he goes to is so fancy and preppy it made me sick!!! Fucking flamers I tell ya people were afraid to sweat...not one serious athlete in the place...the trainers were more about socializing and catering to what the fat clients want instead of working them. This one fat guy was like oh man I hate squats they make me sweat so the trainer was like oh its OK then you dont need to work legs...???????...WTF???.....they both need to get bitch slapped!

Anyhow I was the only serious trainer in the place and all eyes were on me...first time they saw someone actually use free weights LOL. It was kind of nice I had half the gym to myself b/c everyone there uses machines haha.

I took it easy on shoulders I dont want to screw anything up and this new gym was strange so I didn't go all out.

Delts/Traps:
DB Milt Press
3*55s*8

Seated DB Side Lateral
3*25s*10

B/o Lateral
3*45s*15

DB SHrug
3*95s*10

HS Shrug
2*230*15
270*15
320*15

Therapy

No abz/cardio I was there to help my friend I didn't want to hold him up. Then he took me out for lunch and I taught him a bit about nutrition. All and all a good day but can't wait to get back to a real gym tomorrow!!

 

[b_reed23]

....I almost wish you could have gone all out just to show them all how its done!!!!

 

[DeadBolt]

....I almost wish you could have gone all out just to show them all how its done!!!!

I would have loved to but I probabaly would have been kicked out LOL...if I wasn't there under my buddies guest pass and had I gone in on my own I would have destroyed some of those peoples ego's LOL!

 

[DeadBolt]

Well yesterday wasn't a good day for me diet wise.

Meals went as follows:
m1 - MRP bar pre workout

m2 - 1 1/2 scoops whey granola bar post workout

m3 - jack daniels grilled chix w/ double veggies, garden salad w/ 4 croutons, 1 bite of breadstick, honey mustard dressing

m4 - grilled pork loin, veggies, 1 apple, 1tbl natty pb

m5 - 2 greek spinach pies (spinach and feta cheese wrapped in filo dough and baked) the small ones like orderve (sp?) size

m6 - grilled steal, veggies

Def way out of the norm fro my day to day diet and even had some carbs but I couldn't pass up the pies they are my favorit and my buddy dragged me out to fridays after the gym and bought me lunch for showing him around.

BUUUUUT on a good note I did have a pretty good workout today...numbers weren't all that high but legs are friggin jello!

RR Legs:
Leg Ext
115*10
130*10

HS Squat
3*315*15

Single Leg Press
140*20
180*20
200*20
~~oh yea these are killer!!!

DB SLDL
50s*10
70s*8
80s*8
~~grip failure on these need to get some straps...so sweaty in the gym even a touch of chalk couldn't hold em.

Sitting Leg Curl
70*12
80*12

Single Leg Lying Leg Curl
2*10*15
~~wow what a joke LOL...my old gy, had a single leg curl that I liked but the one in this gym destroys my bad knee so I can't use it. I tried using the lying leg curl but the machine itself is pretty heavy so I can't add much weight this far into the workout LOL.


Abz/Therapy/Cardio 20 min HIIT pre workout

All in all i still wobbled out of the gym LOL so its a good sign. Tonight I'm going over my girls house....yes ladies I'm again taken so no more drunken sex nights for you...gonna so some swimming to loosen the legs up a bit heh.

 

[DeadBolt]

Total shaft length (from nock throat to back of point) divided by the distance from the nock point to the balance point of the arrow, minus .5 x 100 equals FOC

 

[b_reed23]

Total shaft length (from nock throat to back of point) divided by the distance from the nock point to the balance point of the arrow, minus .5 x 100 equals FOC

anyways...workout looks killer...and the diet doesn't look THAT bad...sheesh....give yourself a break sometimes!!!!

 

[DeadBolt]

anyways...workout looks killer...and the diet doesn't look THAT bad...sheesh....give yourself a break sometimes!!!!

LOL sorry i was away at work and had to remember that formula to make some custom arrows for this up and coming hunting season and didn't want to lose it so i posted it here LOL

workouts are awsome!! im loving them! there is no room for error with the diet now i am 6 weeks out from vacation and I would like to lose another 7lbs so its time to kick it into over drive!

i also need to start tanning more or im gonna burn like a SOB out there!

 

[DeadBolt]

Sorry wasn't around for the weekend...not like anyone is ever around here anymore!

Had a great weekend hung out with my girl sat at the pool and chillaxed had a BBQ on saturday!

Had an awsome workout today...man I love shock week!!


Back/Tri's:
Stiff Arm Pulldown SS HS Low Row
(120*10 SS 180*10) x 3

DB Row SS Pulldown
(65s*10 SS 100*10) x 3

DS CG Cable Row
140*8 DS 120*8 DS 100*8

UH Pushdown SS HS Tri Ext
120*12 SS 60*12
140*8 SS 70*10

BB Skull Crusher SS Bench Dips
60*10 SS BW*15
70*9 SS BW*15

DS Vbar Pushdown
120*10 DS 110*10 DS 100*10

Abz
Therapy

Cardio : (pre workout) 22m treadmill 2 miles
Cardio : (post workout) 30m eliptical 3miles

 

[b_reed23]

ah...so she is def. your "girl" now...you didn't tell me about that!! haha...just kiddin....

actually I do lurk here on the weekends...but your right...no one is ever around...IM is becoming a ghost board...

AWSOME workout!!! I'm guessing you were running on the treadmill to get that kind of mileage?? running on the mill hurts my legs/knees...does it not bother you??

 

[DeadBolt]

ah...so she is def. your "girl" now...you didn't tell me about that!! haha...just kiddin....

actually I do lurk here on the weekends...but your right...no one is ever around...IM is becoming a ghost board...

AWSOME workout!!! I'm guessing you were running on the treadmill to get that kind of mileage?? running on the mill hurts my legs/knees...does it not bother you??

yes its official and she is amazing! can't wait to see where it goes!

i lurk from time to time but its just not the same

Thanks I love these workouts!

i have been using the treadmill alot latel and no problems thus far as long as i warm up properly. i use the eliptical for my post workout cardio though.

 

[DeadBolt]

Shock Chest/Bi's:
Cable X Over SS HS Inc Press
60s*10 SS 80*10
60s*10 SS 80*8

Decline BB SS Inc DB
135*10 SS 40s*10
135*10 SS 45s*8

HS Flat Press DS
115*10 drop 100*7 drop 85*6

Corey Curl SS HS Preacher
60s*9 SS 70*8
60s*7 SS 60*9

EZ Curl SS RG Curl
(70*10 SS 50*10) *2

DB Curl DS
40s*6 drop 30s*6 drop 20s*10

Cardio:
pre workout - 20m treadmil 2 miles 70%MHR
post workout - 30m eliptical 3 miles
total distance - 5miles 50minutes.

 

[b_reed23]

another great workout!! Which week is your fave?? It's really hard to pick one, but Shock week always kicked my ASS!!!

 

[DeadBolt]

tnx hun!!

i really cant pick to be honest with ya! it really depends on my mood some times i like going heavy sometimes i want to hit the muscles fast. i love all 3 weeks but i think i enjoy shock the most...call me crazy LOL.

 

[DeadBolt]

Good workout today another quick INTENSE session. I am so friggin sore though its not even funny...to the point where i can't even put all my effort into it LOL.

Shock Delts/Traps:
HS Side Lateral SS Face Pulls
110*10 SS 100*12
125*10 SS 130*10

B/o Lateral SS HS Milt Press
(55s*9 SS 50*10)*2

DS DB Front Raise
35s*8 drop 30s*8 drop 25s*8

DB Shrug SS BB Shrug
(80s*15 SS 185*15)*2

DB Shrug SS HS Shrug
(70s*20 SS 180*15)*2

Abs
Therapy
Cardio:
pre workout - 20min 2 miles 250cals
post workout - 5min 20cals LOL

My legs were so run down from all the cardio and these sick workouts that I honestly had no energy to do another cardio session! I opted to keep my legs fresh for tomorrow I'll do another 2 miles then shock legs and I'll be spent for the week heh.

 

[DeadBolt]

Had a good workout but it could have been better! WE have a small leg station and wouldn't ya know it I decide to go to the gym right after work b/c I couldn't sleep and these to air heads just had the whole section tied up. They were doing more bullshitting then working out and they had to do a circuit of every machine..as if the 3 sitting leg curls hit the hamstrings differently...its the same motion you dumb ass!

OK I'm done venting haha...this def could have been a better workout if I had waited a few hours.

Shock Legs:
Leg Ext SS Hack Squat
115*10 SS 185*10
(130*10 SS 225*10)*2

DS Leg Press
450*12 drop 360*12 drop 270*10
~~holy hell what a burn!!

Lying Leg Curl SS Sitting Leg Curl
80*12 SS 90*10
100*9 SS 90*10
100*9 SS 90*8

DS Single Leg Curl
35*10 drop 25*10

Well I wanted to test my 1mile out today b/c I was really curious what I could do. I was talking to my girl and a few friends and they were giving me all their 1 mile times but I haven't done it in years so I'm not sure what I could do.

So today I pushed myself for 1 mile and I was happy with my results...I thought I would do better but I'm happy. Does anyone know if the average mile for a male is still 12 minutes?

Cardio: 1mile 8:30!!!

 

[b_reed23]

Still looks like a good workout to me

 

[DeadBolt]

funny thing my legs weren't even sore....i figured i would be sore as a SOB especially with that drop set leg press but i have been fine! hams felt a little tight that day and the next but i was good. i guess with all the running and everything i been doing their endurance has improved and can take a beating...im sure after power legs though they will get destroyed!

 

[DeadBolt]

got a big BBQ tonight im throwing for my brothers engagement!! just another reasont o have some drinks and let loose!

 

[b_reed23]

so how was your weekend DB?

 

[DeadBolt]

always a good time! went over my girls place thursday, friday i ran around doing a bunch of stuff, saturday had the BBQ and drinks with the friends (always a good time beer and a pool LOL), sundayw as family day.

All and all a great weekend but way to fast!

Had a really good workout today...weights have increased or reps one or the other so i am very happy. Got a nice PR on my rack deads to!

Power Back/Tri's:
Rack Deadlift
365*2
385*1
405*1
425*1 PR!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

TBar Row
115*8
135*7
150*4
~~im not liking going really heavy on these...just awkward for me I guess.

UH Pulldown
180*6
2*200*4

CG Cable Row
180*6
2*200*4

BB Skull Crusher
80*6
2*90*5

Vbar Pushdown
160*6
170*6
180*4
~~someone screwed with the stickers on the stack so i got all messed up!

abs
therapy
cardio:
pre workout - 20m HIIT
post workout 30m eliptical

All I have to say are my hands are friggin destroyed!!!! They are really bad LOL no gloves for me so I get some nasty cuts scrapes and scuffs on my hands I hate it!

 

[DeadBolt]

Just using my journal as a memo pad again no worries ya'll....but if you care this is what i havce been eating the past few weeks.


Monday
m1- 2 eggs, 4 whites, fruit
m2- 1 scoop whey, 1 natures valley bar
m3- 6-8oz meat, veggies, 1tbl olive oil, 1tbl natty pb, 1 apple
m4-6-8oz meat, veggies, 1tbl olive oil, 1tbl natty pb, 1 apple
m5- muscle milk pre made shake, 1 apple

Tuesday & Wensday
m1- myoplex lite bar
m2- scoop whey, 1 natures valley bar
m3- 6-8oz meat, veggies, 1tbl olive oil, 1tbl natty pb, 1 apple
m4-6-8oz meat, veggies, 1tbl olive oil, 1tbl natty pb, 1 apple
m5- muscle milk pre made shake, 1 apple

Thursday
m1- myoplex lite bar
m2- scoop whey, 1 natures valley bar
m3- 2 meatballs, 5-6oz chix, ceasar salad
m4- maybe 6-8oz meat, veggies, 1tbl olive oil, fruit
m5- maybe 6-8oz meat, veggies, 1tbl olive oil, fruit

Friday, Saturday, Sunday
m1- 2 eggs, 4 whites, fruit
m2-6-8oz meat, veggies, 1tbl olive oil, fruit
m3-6-8oz meat, veggies, 1tbl olive oil, fruit
m4-6-8oz meat, veggies, 1tbl olive oil, fruit

~~one of these days is a cheat meal day where I will eat as much fat/carb/protein in one meal as i want normally saturday or sunday. I also shoot for 4 meals sometimes I dont get all of them in sometimes i do...Im very bsy when Im home.

Thursdays are weird...if I stay with my girl after i eat m3 i normally dont eat again but if I go home I will eat 2 more meals normally.

 

[b_reed23]

thats a lot of apples!!!! looks good though...and NICE workout!!!

 

[DeadBolt]

thanks hun...yea i will be re working my diet to fit the rest of the summer.

and yea im sore as a MF from that workout LOL...

on a good note got another CPR save last night at work...feels good to bring one back again its been a while!

 

[DeadBolt]

Had a shitty workout today...my heart rate monitor got stolen and i just got alot of shit on my mind. Couldnt focus no sleep so no cardio. Barely got my weights done with!

Power Chest/Bi's:
DB Bench
3*80s*6

Inc Smith Bench
165*6
185*4
185*3

DB Flat Fly
3*55s*6

Oly BB Curl
2*105*5

HS Preacher Curl
2*90*6

DB Hammer Curl
2*50s*5

Couldnt get my mind into the workout i hate training pissed off...so avail my first truelly shitty workout this month. Just gonna take it on the chin and run with it!