DEAD Center HIT

[DeadBolt]

Well its time for a new journal. I have finshed my training for the fire dept.

I passed the test and did OK on it...I subluxed my knee halfway through so that really killed my time but I pressed on without telling them or they would have not let me finish and I wouldn't be able to get scored.

So this past week I took a full week of pure rest...well besides work...and rehabed the knee. Its still a little wobbly but its happened before and Iw ill live!

No its time to get back into working out w/ more movements and what not. For a while I have just been doing compound movements and alot of Fire Dept training but thats doen with!

I will be doing HIT thanks to archie and I have chosen this b/c I want to take the FD test again and this will keep my muscles conditioned for the next up and coming test and it will help me have that edge once the training begins again.

Workout will look something like this as I am still ironing out all the kinks with arch!

I'll be lifting tuesday/thursdays/saturdays. Workouts will be as follows ABA BAB CDC DCD.

Workout A
Back
Rack Deadlift (rest/pause)
Bent Over Rows (rest/pause)
Pullovers alternated - 1 ALL OUT SET
Traps
BB Shrugs - 1 ALL OUT SET
Delts
DB side Laterals - 1 ALL OUT SET
Biceps
BB Curls - 1 ALL OUT SET
Calves
Abs

Workout B
Legs
Squats (rest/pause)
Leg Curls - 1 ALL OUT SET
Chest
Incline BB Press (rest/pause)
Flat Flyes -1 ALL OUT SET
Triceps
Skulls - 1 ALL OUT SET
Calves
Abs

Workout C
Back
Rack Deadlift (rest/pause)
Bent Over Rows (rest/pause)
Pulldowns - 1 ALL OUT SET
Traps
DB Shrugs - 1 ALL OUT SET
Delts
Bent Over Rear Laterals - 1 ALL OUT SET
Biceps
DB Preacher Curls - 1 ALL OUT SET
Calves
Abs

Workout D
Legs
Squats (rest/pause)
SLDL's - 1 ALL OUT SET
Chest
Incline BB Press (rest/pause)
Inc Flyes -1 ALL OUT SET
Triceps
French Press - 1 ALL OUT SET
Calves
Abs

As for diet...just gonna keep it simple but heres an example of my day to day menu.

M1: pre workout
1 ½ scoop whey
1-1 ½ cup milk

WORKOUT weights/cardio

M2: post workout
1 scoop whey
1 serving oats
1 serving plain yogurt
splash of honey


M3:
6oz meat
2/3 cup cooked brown rice/5oz yam/WW pasta
veggies
1tbl olive oil/flax seed oil

M4
6oz meat
2/3 cup cooked brown rice/5oz yam/WW pasta
veggies
1tbl olive oil/flax seed oil

Or

Low Sugar Detour Bar (crazy job as an EMT)

M5
6oz meat
veggies ALOT
1tbl olive oil/flax seed oil

Or

2 cups Cottage Cheese
2 Tbl Natty PB

When my training began for the fire dept I was 224lbs and didn't check my body fat. I am currently 192lbs @ 18% BF. Height 5'6" and I didn't take measurments.

Im looking to get down somewhere in the 170's and I figure that will bring my BF around <10%. I would like to reach this goal by mid sept before I start to bulk up again.

Well thats whats happening hope ya'll visit the journal as often as you can I will be much better now that I have the time to get on the computer about keeping my journal current!

 

[DeadBolt]

Oh and the name of the journal was inspired by my other hobby...archery.

 

[DeadBolt]

First workout...cardio/therapy day.

Treadmill: 25 minutes
5 minutes @ 60%MHR
5 minutes @ 80%MHR
5 minutes @ 60%MHR
5 minutes @ 80%MHR
5 minutes @ 60%MHR

Eliptical: 10 minutes @ 80%MHR

Shoulder Threrapy
Knee Therapy
Abs

Good start to the week.

 

[Triple Threat]

A new journal. Let me be the first to whore it up.

 

[soxmuscle]

I like.

 

[Pylon]

Well, I hope the new journal means you will be around more!

 

[King Silverback]

Looks Solid to me Brother Bolt, it might look simple, but trust me, its NOT!!! I wish you NOTHING but the BEST my Friend!!!

 

[DeadBolt]

A new journal. Let me be the first to whore it up.

 

[DeadBolt]

I like.

thanks for stoppin in bud

 

[DeadBolt]

Well, I hope the new journal means you will be around more!

yea man no worries...now i have a new shift w/ internet access so ill be around alot lol

 

[DeadBolt]

Looks Solid to me Brother Bolt, it might look simple, but trust me, its NOT!!! I wish you NOTHING but the BEST my Friend!!!

we'll see tomorrow its my first day lol thanks for all the help

 

[kinkery]

nice g'luck with your goals

 

[b_reed23]

can't wait to see a new workout in here!

 

[DeadBolt]

can't wait to see a new workout in here!

Me too! LOL

nice g'luck with your goals

Thanks I just got out of work and I'm wired but I need to get some sleep before this big almighty HIT workout...I think archie is full of it though how bad could it really be

 

[Triple Threat]

I need to get some sleep before this big almighty HIT workout...I think archie is full of it though how bad could it really be

Famous last words. You doubt Arch?

 

[DeadBolt]

Well all joking aside its not what I thought it would be. I didn't get the workout I was expecting. Well heres the numbers:

Rack Deadlift
225*12 r/p *8

B/O Row
135*12 r/p *9

Pulldown
120*15

BB Shrug
185*12

DB Side Lateral
30s*12

BB Curl
60*10

Seated calf raise
10*70*15

To be honest with you I barely broke a sweat doing this...the biggest sweat was w/ calves. Yea I pushded myself but I am so use to working in the 20-50rep range on everything it just seemed like I didn't get enough. I coukld have done this 2-3 times in a row with no problems.

No rest between exercises...I set all the stations up and just went from station to station.

WTF DID I DO WRONG YA'LL?!?!?!?


Oh FYI a normal workout for me before this would have been something like:
B/O Row -/- Leg Press -/- DB Bench -/- Sprints
95*30 -/- 180*30 -/- 40s*30 -/- 2 minutes

I would do that circuit 4-5 times with zero rest between anything...do that right after the sprints start again. Some days I'd go as high as 40-50 reps. Now those were an ass kicking workout!

 

[soxmuscle]

You either went to 12 or 15 reps in every set. You're telling me you went to absolute utter failure and managed such a pretty number in the process?

I would sometimes die at 9 and then do 1 or 3 forced reps to get to an even number but perhaps thats where the problem lies.

Did you really fail at 12 or could you have gotten that 13th rep?

 

[DeadBolt]

Deads, rows, shrugs, curls, laterals all died short a rep or two but I forced those to get to pure failure while maintaining good form.

Pulldowns I just hit failure @ 15.

This is all maintaining proper form...I could have gotten more reps had I let my form slack and allow more secondary muscles into play but that would defeat the purpose...

 

[Seanp156]

Good luck with cutting DB, I'm trying to lose some bodyfat, but I don't really want to drop weight much at all. What happened to your knee?

 

[DeadBolt]

Good luck with cutting DB, I'm trying to lose some bodyfat, but I don't really want to drop weight much at all. What happened to your knee?

Hey bro thanks! I subluxed my knee...basicly means I dislocated it but it popped back in on its own. But its getting better.

Yea I need to get some more BF off of me lol...

 

[Pylon]

Well, my guess is that you mentally prepared yourself to fail at 12 reps, so you did. You just need to adjust to the new program is all.

Remember, 12 reps earns you the right to add weight. I'm betting you'll be able to add a couple of times before you really fail before 12.

The other possibility is that because you have been doing such high reps, your endurance is outstanding. More weight will fix that too.

 

[DeadBolt]

Py I will give this plenty of time and I could see it working once I adjust. I know this for sure my traps are KILLING me right now LOL...I haven't deadlifted or done shrugs in months so man my traps are hurtin LOL.

I will work with it saturday and play around with my rep cadence and weights and we'll see what happens. I may go for a longer negative then I was tuesday.

 

[soxmuscle]

It's good that you're going to stick with it. I know it's one of the best ways to train, if not the best, but I just can't get the mental aspect of being in the gym so infrequent out of my head.

 

[King Silverback]

I agree w/ Brother Pylon!!! Adjust the weights to where you HITting it hard on the first couple of reps, you want to WORK here, remember that my Friend!!! Use a rep cadence of 4-1-2-1 and see how that feels, remember Brother Bolt, its a Principle, not necessarily a routine, GLAD your gonna stick w/it, I feel bad, sorry if I let ya down!!!

 

[DeadBolt]

feel bad, sorry if I let ya down!!!

Please let me down cmon mike...you've done nothing but help how could you have let me down. I will pay closer attention to my cadences and really start w/ some heavier weights this time around and see how I do. maybe I'm use to just going lighter and mentally hitting fatigue.

I will get this crap to work LOL...tomorrow I have an abdominal ultra sound got some issues w/ my liver. Not sure WTF it is but I will hit the gym after that (no food 8hours prior to procedure).

 

[DeadBolt]

It's good that you're going to stick with it. I know it's one of the best ways to train, if not the best, but I just can't get the mental aspect of being in the gym so infrequent out of my head.

See but this works out great for me b/c I never do cardio b/c of lack of time/laziness. Now that these workouts go so fast I do more shoulder/knee therapy, core work, and cardio. But the entire time still getting a good anerobic workout! So I think this will really be good for me!

 

[Double D]

HIT huh? I wish I could get into it, but I just cant stand it. I puke everytime!

 

[b_reed23]

what kinds of probs/symptoms are you having with your liver DB??

 

[DeadBolt]

what kinds of probs/symptoms are you having with your liver DB??

Good question no one knows. He did a bunch of tests and couldn't find anything that would make sense b/c some levels were high so i have to go for an ultra sound to see whats wrong. He is mainly concerned being that I'm an EMT I didn't get something like hepatitis or something. I have been freaking out for 2 weeks now...I have to be there in 2 hours then I dont know what they are going to say.

 

[DeadBolt]

HIT huh? I wish I could get into it, but I just cant stand it. I puke everytime!

Really? I guess I've been doing intense circuit work for so long now that doesn't even enter my mind.