DEAD Center HIT

[DeadBolt]

Had a phenominal workout! All those extra cals did me good and I was very aggitated when i got to the gym so that helped as well LOL

Back/DeltsL
Rack Deadlift
135*4
225*4
275*1
335*1
365*1
358*1
405*miss drop 315*8

Sumo Deadlift
135*10
185*6
225*4

BB Row
135*10
165*6*2

HS High Row
230*10
280*6

DB Row
80s*8
90s*6

Vbar Pulldown
150*10*2

Stiff Arm Pulldown
100*10
120*8

BB Military Press
135*8
135*6

Standing Side Lateral SS Seated Side Lateral
30s*8 SS 20s*2
" x2 "

DB Rear Delt SS HS Rear Delt
50s*8 SS 75*15
50s*8 SS 90*12

HS Military Press
80*12
100*8

HS Side Lateral
100*8
80*12

Reverse DB Fly
15s*15
20s*12

Abz 240 reps total
Shoulder Therapy
Cadio 15 minutes treadmill 15 minutes eliptical

Wanted to do sumo deads pnly but had an urge to moive bigger numbers...after I missed 405 I got disruptd by having to move my truck and then came back and just astarted the sumos for no apparent reason LOL.

Just really zoned out and went nuts today extremely fast paced and worked fast back and forth through the gym!

 

[b_reed23]

how long did your workout take DB?? looks like you went nuts!!!

 

[DeadBolt]

honestly i have no idea LOL...i just kept going if I had to guess from start to finish with warmups, weights, abs, therapy, cardio, cool down maybe 2 hours or so.

I'm feeling it now LOL.

 

[DeadBolt]

Had another goo0d workout today...woke up early b/c I have things to do and a buddy oif mine was just about to start chest so I decided to work in with him. All supersets and man did it kick my ass...shoulder took a beating but all is well.

Chest/Bi's:
DB Bench
60s*10
70s*8
80s*2 drop 55s*8
60*8
~~i thought I'd at leadt get 4-6 but my shoulder were to weak from yesterday.

Inc DB Bench SS Pec Deck
45s*12 SS 100*12
50s*10 SS 100*12
55s*8 SS 100*12

Dec BB Bench SS Inc DB Fly
135*12 SS 30s*10
135*9 SS 30s*10
135*7 SS 30a*10

BB Curl
70*12
80*8 PR!!

DB Curl
35s*8
40s*6

HS Preacher Curl
50*12
60*8

Corey Curls
40s*15
50s*10

Shoulder Therapy

Abz are still super sore from yesterday so I passed on them and I have to go get some stuff done so I skipped cardio which I"m pissed about b/c I doubt the person I have to meet up with will answer his phone and fuck my whole day!

 

[King Silverback]

OUTSTANDING w/o's BRother Bolt, and kudos to you for enjoying a weekend, thats the only way to appreciate life and re-charge the battery my Friend!!!

 

[b_reed23]

great workouts in here lately!!!! Have you been getting more sleep, or was it the weekend recharge that has you movin like the energizer bunny???

 

[DeadBolt]

OUTSTANDING w/o's BRother Bolt, and kudos to you for enjoying a weekend, thats the only way to appreciate life and re-charge the battery my Friend!!!

Yea lately I have learned that...if you dont enjoy life whats the purpose of what you do? Work all day please others and do what you are told for what...to die miserable? I have made a vow I will enjoy every minute of every day no matter what is ging on! Keep the mind happy and the body will follow!

 

[DeadBolt]

great workouts in here lately!!!! Have you been getting more sleep, or was it the weekend recharge that has you movin like the energizer bunny???

I dunno LOL. Things have finally gotten "back on track" in my life, I have been getting more quality sleep, diet has improved much more with clean quality foods, I surround myself with good caring people, and like I said to arch I have vowed to enjoy myself!

For the past 3-4 years I never did anything I liked...I was in a relationship where all I ever tried to do was please the other half and in the end I realized I never did anything for myself! So I have decided I will do what ever makes me happy. And thats working out, enjoying my freinds, and enjoyng my new surroundings (the beach during the summer with all the eye candy )

I am trying to stay as care free as possible and just live life to the fullest!

I will finally be going back to school and getting life on track...its funny how it takes a good friend to show you the path and put things into perspective.

Sorry for rambling LOL but wait for the summer to come and once I can start bulking again you will really see some sick workouts!

 

[DeadBolt]

Another steller workout to finish the week!

Cardio: 20 minutes
2 min walk
2 min @ 5mph
2 min @ 5.5 mph
2 min @ 6mph
4 min @ 6.5mph
2 min @ 6mph
2 min @ 5.5 mph
2 min @ 5 mph
2 min @ walk

Tri's/Legs/Traps:
Vbar Pushdown
80*20
120*12
150*10
170*6 PR!

HS Tri Ext
100*10*2

Bench Dips
90*15
135*12

BB Skull Crusher SS BB CG Bench
60*12 SS 60*12
60*10 SS 60*10

Reverse Grip Pushdown SS DB French Press
80*20 SS 45*10
100*12 SS 45*7

Squats
135*12
185*12
205*12
225*10

SLDL
135*12
185*10
225*8

Leg Ext
110*12
130*10*2

Lying Leg Curl
70*12
90*8*2

BB Shrug
135*20
185*15
225*10

DB Shrug
80s*15
90s*15
100s*12

HS Seated Shrug SS HS Standing Shrug (calf machine)
180*15 SS 175*15
230*12 SS 195*15

Shoulder Therapy
Abs 240 reps total

Spent!!! I enjoyed todays workout and kept a steady pace even with all that volume but I just had energy to brun and wasn't leaving until I couldn't walk straight!

Was gonna do more cardio post weights but I have to get to work!

 

[b_reed23]

great workout DB!!!! I have taken the same approach to life since my first marriage...live it to the fullest and appreciate every little thing God throws in my direction. I have fun with life, and surround myself with positive people....I never dreamed I would be this happy with someone, or with myself, but here it is

 

[DeadBolt]

great workout DB!!!! I have taken the same approach to life since my first marriage...live it to the fullest and appreciate every little thing God throws in my direction. I have fun with life, and surround myself with positive people....I never dreamed I would be this happy with someone, or with myself, but here it is

I'm glad you have found such a great person whether he knows it or not he is one lucky man to have you by his side! Your a doll B! Now I gotta fine me one like you

 

[boilermaker]

hey bolt, like the philosophy. life is too short to sit on the bench and let it pass you by.

 

[katt]

I was in a relationship where all I ever tried to do was please the other half!

I guess TOH is hiding things again...

 

[countryboy]

hey bolt, like the philosophy. life is too short to sit on the bench and let it pass you by.

+1



Great looking workouts!!

 

[DeadBolt]

I guess TOH is hiding things again...

eh fuq em fuq em all

 

[DeadBolt]

+1



Great looking workouts!!

thanks bud!

hey bolt, like the philosophy. life is too short to sit on the bench and let it pass you by.

 

[King Silverback]

Yea lately I have learned that...if you dont enjoy life whats the purpose of what you do? Work all day please others and do what you are told for what...to die miserable? I have made a vow I will enjoy every minute of every day no matter what is ging on! Keep the mind happy and the body will follow!

Words of wisdom my Friend, you have only 2 choices in everything, 1-be upset and hold a grudge therefore making you and everyone else miserable, or 2-accepting life and enjoying it to the fullest, and pissing off everyone else who is miserable, LOL!!!

Great w/o too Brother Bolt!!!

 

[DeadBolt]

2-accepting life and enjoying it to the fullest, and pissing off everyone else who is miserable, LOL!!!

Great w/o too Brother Bolt!!!

Oh man #2 sums me up pretty damn good LOL and I LOVE it!!

Thanks bud the workouts are progressing nicely. I can't wait to start bulking again to see what numbers I can move by winter time.

I know soon I'll be able to get 405 from the rack on my deadlifts but I'd like to get 405 from the ground. The shoulder and knee I'll take it easy on and set realistic goals.

 

[b_reed23]

I'm glad you have found such a great person whether he knows it or not he is one lucky man to have you by his side! Your a doll B! Now I gotta fine me one like you

aw..thanks DB!!!

 

[DeadBolt]

Here are some pics of last weekend...

Its not just shooting, its camping with the guys, telling stories, and just having a blast! Here are a few pics...sorry no action shots no room for camera w/ the new quiver LOL.

The ROWDEY group!

The SALTY GNOME himself (aka Me )

This lil guy did one heck of a job camo'ing his hat up over the weekend!!

And of course the ol man keeping a watchfull eye on him LOL

Best part of the trip if ya ask me!

 

[b_reed23]

nice pics DB!! I spent the weekend livin it up too...now back to the daily grind, right?

 

[countryboy]

Looks like you had a great weekend...

I tried the archery thing once with my nephew.. at an indoor place..

let's just say that if I ever take up hunting with bow & arrow.. the animals will be PLENTY safe..

 

[boilermaker]

Hey Bolt, got 9 walleye saturday night.

 

[Fitgirl70]

DB

Great pics. I love the camping....after everything is said and done at the race tracks, having a few brewskies and some fun with the gang....that's what it's all about.

 

[DeadBolt]

DB

Great pics. I love the camping....after everything is said and done at the race tracks, having a few brewskies and some fun with the gang....that's what it's all about.

You got that right sweety...nothin better then a few beers with great friends and a roaring campfire!

Hey Bolt, got 9 walleye saturday night.

Good deal bro!!! I was thinkin of trying for some stripers again this weekend but not sure yet.

Looks like you had a great weekend...

I tried the archery thing once with my nephew.. at an indoor place..

let's just say that if I ever take up hunting with bow & arrow.. the animals will be PLENTY safe..

LOL yea it takes alot of work to get it down but once you get the basics it all falls into place...I can teach just about anyone to shoot any type of bow...just a matter of patience.

nice pics DB!! I spent the weekend livin it up too...now back to the daily grind, right?

Yea its a damn shame you wish the week would fly by so the weekend will get here but the weekend goes by twice as fast!

 

[DeadBolt]

Well yesterday I worked another crazy shift...28 straight hours so there was no getting into the gym so I'm a day behind gonna try to catch up but I also have 2 days of training in between my shifts (the hours i go to the gym) this week so I'ms orta fucked!

Anyhoot did back/delts today...nothign to special.

Deadlift
135*4
185*1
225*1
275*1
315*1

Sumo Deadlift
135*10
185*8
225*6

BB Row
135*10
165*8*2

HS High Row
230*12*2

DB Row
80s*10
90s*6

CG Pulldown
150*10*2

Stiff Arm Pulldown
100*15
120*8

BB Milt Press
135*8*2

DB Lateral SS HS Side Lateral (one arm at a time)
30s*12 SS 100*8
30s*12 SS 80*12

DB Rear Delt Lateral SS HS Rear Delt Lateral
50s*10 SS 90*10
50s*10 SS 90*10

HS Milt Press
80*12*2

Abz - 120 reps total one circuit
Therapy
Cardio:
14 min treadmill
4m 2.5mph
2m 5mph
2m 6mph
1ms 7mph
2m 30s 6mph
2m 30s 5mph

Bike 10 minutes moderate/light (legs were to tired at this point)

Spent...this day is always a long fucking day for me its never fun...they are to of my favorit body parts but they bot cause hell on my shoulder and really drain ya!!!

But I think next week I'm gonna change my workouts up a big...more sets of fewer exercises.

 

[King Silverback]

Good pics, Great w/o, Life looks good in Brother Boltland!!!

 

[DeadBolt]

Good pics, Great w/o, Life looks good in Brother Boltland!!!

heya brotha thanks! this week is hell pulling extra shift and I have 3 days of additional training so there isn't gonna be much sleep!

 

[the other half]

really, how much fun can you have while you are sleeping?????

those pics get me excited about hunting, dam you.

keep up the good workouts and best of luck trying to find a women in your spare 10 minutes every 5th day.

 

[DeadBolt]

really, how much fun can you have while you are sleeping?????

those pics get me excited about hunting, dam you.

keep up the good workouts and best of luck trying to find a women in your spare 10 minutes every 5th day.

LOL yea it gets me itchin to get in the woods!

and yea one day ill get almost a solid hour to find someone...one day!!