DGC -Deadbolt's Growth Cycle!!!

[Burner02]

well...if YOU are back in the gym...I might as well go....

 

[DeadBolt]

bought damn time superman!!! tomorrows workout is going to suck been running all night at work and no sleep!!

 

[Burner02]

coffee....it IS your friend...

 

[DeadBolt]

coffee....it IS your friend...

it has an adverse affect on me these days...I already had 2 poits in me and iut was doing nothing. i ended up coming home and crashing byt the time i woke up the gym was closed. i'll be getting up early and getting in the gym before i go to my families house.

 

[DeadBolt]

well im thinking thids will be my new workout...simple push/pull/legs split.


Lower
� Squats- 4 sets
� Good Mornings- 4 sets
� Leg Press- 4 sets
� Leg Curls- 4 sets
� Standing Calf raise- 3 sets

Upper push
� Flat BB Press-3 sets
� Decline BB Press- 3 sets
� Incline Fly- 3 sets
� BB Milt Press- 3 sets
� Arnold Press- 3 sets
� Dips- 3 sets
� Pushdown- 3 sets

Upper pull
� Deadlift- 3 sets
� DB Row- 3 sets
� UH Pulldown- 3 sets
� Upright rows- 3 sets
� BB Shrugs- 3 sets
� Oly BB curls- 3 sets
� DB Preacher Curl- 3 sets

 

[Burner02]

lemm know how that works. How long it takes, etc

 

[DeadBolt]

Will do bro...would have gone in this weekend but wouldn't you know it woke up sunday AM to hit the gym with the flue. Mother F*cker!!! I can't catch a break! This year winter is killing me! Its another week off to get better!

 

[DeadBolt]

oh BTW just got my new versa gripps in.

i ordered the regular ones and didn't like them they ran large in size and the pads were to short. exchanged them and in a weeks time i had my new pro's in and i like them alot just from the feel. can't wait to try them in the gym so far they are ranking top notch if they are anywhere close to their customer service.

 

[Burner02]

I've had versa grips for years now...very awesome.
It takes what...2-3- seconds to 'hook up' to a bar or DB...and go.

Hope you get better soon.

 

[DeadBolt]

I haven't gotten to use em yet but im excited to try them. the way i feel now it seems i will never get better!!! its just pissing me off right now!w

 

[DeadBolt]

I finally got a fuckin workout in!!! I still have a cough but I dont care!

I must say this was a phenominak workout!! Burner I am loving this leg workout I hope the push/pulls feel this good.

Legs:
Squats
4*225*12

Good Mornings
2*115*8
2*135*8

Leg Press
4*580*8

Lying Leg Curl
4*110*12

Calf Raise
100*20
2*140*15

I haven't done good mornings in 5 or 6 years and didnm't do them long back then for that. They really hit the hams and lower back hard! I didn't them nice and slow and controlled and I miss them LOL.

 

[DeadBolt]

Not in love with this workout but then again I haven't done decline presses in years b/c they use to bother my shoulder...guess what...still do! But I'll go light and see if I can work through this. I also hate pressing so this is an all around bad workout for me.

Push:
Flat BB Press
3*185*4
~~those 2 1/2 weeks off are killing me!!

Decline BB Press
135*10
2*165*8

Inc DB Fly
40s*12
2*50s*8

BB Milt Press
3*135*10

DB Side Lateral
25s*12
2*30s*8

HS Dips
135*15
2*150*10

Pushdowns
3*140*12

20 minutes cardio.

 

[DeadBolt]

Decent workout...first workout with my new versa gripps and i need to get use to them but overall i enjoy em.

Pull:
Deadlift
3*315*1

DB Row
3*80s*10

UH Pulldown
3*165*10

Upright Row
3*95*10

BB Shrug
225*12
2*255*10

BB Curl
65*12
2*85*10

DB Preacher Curl
3*25s*12

20m cardio

 

[katt]

Hey DB - looking good in here! Still running your ass off at work?

 

[DeadBolt]

You know it! Work never dies down and the skull cleaning is through the roof! I now have 5000 flesh eating beetles working for me. I'm the only one in my state with it so its my own little monopoly!

Other then that trying to hit the gym full force. I put a lot of mass on this winter so now its time to cut the fat and show the hard work.

 

[DeadBolt]

Had a good weekend worked all day saturday then spent some time with my ol man. Sunday went for a hike with my buddy then went out to eat for Vday.

Today starts another week and heres the first workout.

Legs:
Squats
4*275*8

Good Mornings
4*135*10

Leg Press
580*10

Lying Leg Curl
4*120*10

Calf Ext
140*20
2*180*15

20m Cardio

Another week or so and I go on a supet strict diet cutting heavy cals to jump start my workout then balance out every few weeks.

 

[Triple Threat]

the skull cleaning is through the roof! I now have 5000 flesh eating beetles working for me.

"Will work for food" takes on a whole new meaning.

 

[katt]

You know it! Work never dies down and the skull cleaning is through the roof! I now have 5000 flesh eating beetles working for me. I'm the only one in my state with it so its my own little monopoly!

Other then that trying to hit the gym full force. I put a lot of mass on this winter so now its time to cut the fat and show the hard work.

ewwww,, gross... is that usually how it's done???

 

[DeadBolt]

ewwww,, gross... is that usually how it's done???

Its the best way...there are other ways but they dont come out as good.

"Will work for food" takes on a whole new meaning.

Hell yea!

 

[DeadBolt]

A good workout today I was pleased all around with it.

Push:
Flat BB Press
3*185*6

Decline BB Press
135*12
2*185*6

Incline Fly
3*50s*12

BB Milt Press
3*135*12

DB Side Lateral
3*30s*10

HS Dips
150*15
2*165*10

Pushdowns
3*140*12

20m cardio

 

[DeadBolt]

Not to bad of a workout considering I sliced my finger open yesterday then slammed it in a door this morning...man a rough 24 hours.

Deadlift
135/185/225/275/315/335*1
drop 275*3 drop 225*3 drop 135*5

DB Row
3*80s*10

UH Pulldown
3*180*10

Upright Row
3*95*10

Shrugs
3*225*12

BB Curl
3*85*10

DB Preacher Curl
3*30s*8

 

[DeadBolt]

Hit legs today not such a great workout...I was in a really bad mood but anyway its a workout.

Squats
135/185/225/275/315*1
345*miss
345*miss drop 275*5 drop 225*5
~~I got to parallel but every time I would go past I would fail so I'm not counting it as a full rep but most would.

Good Morning
3*135*10
155*8

Leg Press
4*580*12

Lying Leg Curl
4*120*12

Standing Calf Raise
3*180*15

No cardio I have to much work to get done in the shop...

 

[katt]

Still it's a good workout and you went

How's the finger doing.. did you have to get stitches?

 

[DeadBolt]

Eh I can see this trend is going to continue all week...just not in a good modd everything is stressing me out right now and its hard to get my head int he game. For the sake of it next week i will be dropping down in my weights and just moving a little slower. Maybe it will get my body in gear for bigger numbers in the weeks to come.

Push:
Flat BB Press
3*185*6

Decline BB Press
185*5
2*135*12

Inc DB Fly
3*45s*12

BB Milt Press
3*135*12

DB Side Lateral
3*30s*10

HS Dips
135*12
2*180*10

Pushdowns
3*140*12

 

[DeadBolt]

Still it's a good workout and you went

How's the finger doing.. did you have to get stitches?

Finger is OK...yes it needed stiches...did I get them?....NO...LOL! It will leave a nasty scar but eh chicks dig scars right? It looks even better after I slammed it in a door closing it behind me haha!

 

[DeadBolt]

Today was a decent workout...

Rack Deadlift
135.185/225/275*1
315*1
365*1
385*1
405*miss drop 315*6 drop 225*6

DB Row
3*80s*12

UH Pulldown
2*180*8
165*10
~~form got sloppy so I dropped the weight

Upright Row
3*95*10

BB Shrug
3*225*15

BB Curl
3*85*10

DB Preacher Curl
3*25s*15

No time for cardio...

 

[katt]

um rack deads... I love those

Nice job

 

[Burner02]

hey amigo!
what's crack-a-lackin!

 

[DeadBolt]

um rack deads... I love those

Nice job

Yea they are hell on the back...Ive pulled 405 before just a matter of getting use to them.

 

[DeadBolt]

hey amigo!
what's crack-a-lackin!

Same ol shit different day just workin my ass off. Enjoying this lovely weather...how about you?