whoa...sounds interesting...I'll def. follow along!
nice deads
nice deads
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DEAD Center HIT
- Thread starter DeadBolt
- Start date
thanks hun! deads well thats what I'm gonna max out at this summer while cutting...I just can't afford to tax the body to much with this low of cals in fear of an injury.
hopefully by the fall I'll be back to my 405max
hopefully by the fall I'll be back to my 405max
HOLY FUCK! How the hell are ya bro?
Things are good on my end...you know me always bustin my hump and gettin nowhere LOL!
how has your work schedule been? I haven't heard you mention it in a while 
Yea things are good...I'm gettin sick of cutting but whatcha gonna do right? But I'm almost there...now I just have another goal to aim for...got a cruise in august so its more motivation!
how has your work schedule been? I haven't heard you mention it in a while
It hasn't been to bad till this week. With this heat wave that came in we lost the power to our sub station we are quartered at so there has been no AC for 3 days. So that means we have to stay in our rig for the entire shift so its very uncomfortable. Plus the heat just gets ya drained and exhausted not to mention the call volume has doubled!
I actually didn't go to the gym today b/c I was just too damn tired! I needed some more sleep b/c I didn't get much sleep past 2 days. Tomorrow morning I have training right our my 18 hour shift so I will go to the gym after that since I will be right next door.
Here is yesterdays workout...just didn't have any strength at all!!! Im thinking its the heat and lack of cals combined.
Chest/Hams/Bi's:
SLDL
185*10
225*4
135*12
Sitting Leg Curl
70*10
90*7
50*12
DB Bench
65s*10
75s*5
50s*14
Cable X Over
60s*12
70s*9
50s*15
Inc DB Bench
50s*10
55s*8
45s*12
DB Fly
30s*12
40s*6
20s*22
Pec Dec
100*12
120*10
90*15
BB Curl
70*12
80*10
60*14
Corey Curl
50s*10
60s*7
40s*16
Hammer Curl
30s*12
40s*8
25s*16
Abz/Therapy
Cardio - Day 2 Week 1
5m warm up
2m sprint @92%MHR 1m walk x5
5min cool down
I was suppose to train at 95% MHR but I just couldn't get my heart rate up in time! I dont know who designed this routine but there is no way in hell I can get my heart rate from 130-190 within tose 2 minutes. After the sprint my heart rate just drops...its what I have been trainign my body to do for years...to be healthy LOL. I just can't train any higher then that to be honest with ya. I was running all out and my legs just couldn't push me past that heart rate.
Tomorrow I train at 90% again then next week I get to up it so we will see if I can manage if not I'll scrap it.
GOOOOOOD NEWS! After having to edit this post I stepped on the scale and for the first time in a long time I am see'ing progress...I currently weight 173!!!!! I haven;t gone past the 175-177 mark in over a month and out of no where I finally broke the platue! I hope this diet will keep up for a few more weeks and give me results!
Chest/Hams/Bi's:
SLDL
185*10
225*4
135*12
Sitting Leg Curl
70*10
90*7
50*12
DB Bench
65s*10
75s*5
50s*14
Cable X Over
60s*12
70s*9
50s*15
Inc DB Bench
50s*10
55s*8
45s*12
DB Fly
30s*12
40s*6
20s*22
Pec Dec
100*12
120*10
90*15
BB Curl
70*12
80*10
60*14
Corey Curl
50s*10
60s*7
40s*16
Hammer Curl
30s*12
40s*8
25s*16
Abz/Therapy
Cardio - Day 2 Week 1
5m warm up
2m sprint @92%MHR 1m walk x5
5min cool down
I was suppose to train at 95% MHR but I just couldn't get my heart rate up in time! I dont know who designed this routine but there is no way in hell I can get my heart rate from 130-190 within tose 2 minutes. After the sprint my heart rate just drops...its what I have been trainign my body to do for years...to be healthy LOL. I just can't train any higher then that to be honest with ya. I was running all out and my legs just couldn't push me past that heart rate.
Tomorrow I train at 90% again then next week I get to up it so we will see if I can manage if not I'll scrap it.
GOOOOOOD NEWS! After having to edit this post I stepped on the scale and for the first time in a long time I am see'ing progress...I currently weight 173!!!!! I haven;t gone past the 175-177 mark in over a month and out of no where I finally broke the platue! I hope this diet will keep up for a few more weeks and give me results!
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great job DB!!
where ya goin on a cruise to? Sounds like fun! I know what you mean about the heat...I have been exhausted myself....
where ya goin on a cruise to? Sounds like fun! I know what you mean about the heat...I have been exhausted myself....
great job DB!!
where ya goin on a cruise to? Sounds like fun! I know what you mean about the heat...I have been exhausted myself....
i think jamaica/mexico but honestly im not to sure LOL i just told em Iw ould go!
LOL at this point I feel like I need a trainer...I'm fuckin run down!
Shitty workout today...I have trained twice now with no sleep...crazy at work then CEUs and bullshit and this and that and more work I didn't go yesterday b/c I was to tired then today I wasn't gonna go b/c I still hadn't slept. But I went and it was just a horrible workout...couldn't squat I was so out of it so I just did some leg press (5 sets) then 4 sets for each delt andd 5 sets for traps and I was out. Went light no focus and probably didn't benefit from it but oh well its done now I'm going to relax!
I think alot of people look at a trainer in a bad way. Some people are like, "well I know how to workout." Where as thats just not it, we keep them accountable and you will go so much harder with someone pushing you. And I think thats why online training is a joke.
i see nothing wrong with trainers as long as they are properly trained and apply that knowledge as well as common sense to their job.
online training...i would have to call it online guidence...you cannt train someone online but you can guide them in the direction in what to do.
For me the idea of a trainer is a training partner - someone who is physically there with you all the time, checking form, pushing you but keeping you safe at the same time. I'd be made up to have Double D as my trainer - no kidding.
Deadbolt! How you doing man!! Sounds like you're really suffering with the heat. I'm Scottish so you can imagine, first sign of summer and we're all sweating and slathering on the factor 50! Its humidity that kills me though, i just feel like i can't draw a breath, horrible.
That cruise sounds good, great to have something like that to aim for. Keep going with the cutting, but watch you don't run yourself into the ground. If you're too tired and demotivated to go to the gym - don't go!
Deadbolt! How you doing man!! Sounds like you're really suffering with the heat. I'm Scottish so you can imagine, first sign of summer and we're all sweating and slathering on the factor 50! Its humidity that kills me though, i just feel like i can't draw a breath, horrible.
That cruise sounds good, great to have something like that to aim for. Keep going with the cutting, but watch you don't run yourself into the ground. If you're too tired and demotivated to go to the gym - don't go!
For me the idea of a trainer is a training partner - someone who is physically there with you all the time, checking form, pushing you but keeping you safe at the same time. I'd be made up to have Double D as my trainer - no kidding.
Deadbolt! How you doing man!! Sounds like you're really suffering with the heat. I'm Scottish so you can imagine, first sign of summer and we're all sweating and slathering on the factor 50! Its humidity that kills me though, i just feel like i can't draw a breath, horrible.
That cruise sounds good, great to have something like that to aim for. Keep going with the cutting, but watch you don't run yourself into the ground. If you're too tired and demotivated to go to the gym - don't go!
heya hun glad ya could stop by!
yea that heat was nasty but the wave broke now its soso...hopefully it will remain cooler at night while im at work. im not a heat fan when i cant strip down to shorts and flip flops and nothing more!
yea i can't wait for the cruise it will be a blast im going eith some really awsome people!!! there should be some "interesting" pictuires from that one! i got some from last night on the way you will enjoy lol!
well this weekend was another good one!
slept in late friday then ran a few errans and met up with my brother and my buddy for some night crabbing.
saturday did some yard worka nd split a shit load of wood for the outdoor fireplace! then i had a wedding to go to which if it wasn't for the open bar it would have been a disaster but me and bud man we havin a ball. got shit faced no other way to put it me and my friends had a friggin blast. its the same crew ill be going on the cruise with so we are excited LOL.
today is hang over day and BBQ with my pops lounging at home! just relaxing!
diet i let loose this weekend...been going so strict even on refeeds i have just been run down so i let myself indulge some and ill be right back on track tomorrow as always!
ill get some pics of last night up for ya soon...the faces will say it all LOL
slept in late friday then ran a few errans and met up with my brother and my buddy for some night crabbing.
saturday did some yard worka nd split a shit load of wood for the outdoor fireplace! then i had a wedding to go to which if it wasn't for the open bar it would have been a disaster but me and bud man we havin a ball. got shit faced no other way to put it me and my friends had a friggin blast. its the same crew ill be going on the cruise with so we are excited LOL.
today is hang over day and BBQ with my pops lounging at home! just relaxing!
diet i let loose this weekend...been going so strict even on refeeds i have just been run down so i let myself indulge some and ill be right back on track tomorrow as always!
ill get some pics of last night up for ya soon...the faces will say it all LOL
sounds like fun...I got a bit crazy this past weekend myself
Yea I had a fucking miserable week so I just said the hell with my diet and everything and just got crazy! Even on my refeed days its just clean carbs like brown rice and whole grain shit...which I dont mind at all Im not a big carb person. But I just ate everything under the sun this weekend LOL and drank enough to make a small man cry!
Although horrible for the body and I was cramping all night from all the carbs it did wonders for the mind!
i love to hear that!!! mmMmMMmMm!!!
I had a friggin awsome workout!!! Numbers are nothing to brag about same low weights as always but this workout just felt good, I felt solid in all my moves, and what a pump I got!!!
5m warm up
2m sprint/1m walk x5 (80-85%MHR)
5m cool down
Back/Tri's:
Sumo Deadlift
205*9
225*7
185*12
Tbar Rows
115*11
135*6
90*15
HS High Row
230*11
270*9
180*15
DB Row
70s*10
90s*7
65s*15
UH Pulldown
140*10
160*7
120*15
Vbar Pushdown
140*12
180*5
130*14
Skullcrusher
60*11
80*5
50*15
Pushdown (was suppose to be underhand but i forgot lol)
120*12
140*7
100*15
Abz/Therapy
30m eliptical
Great workout for me mentally! Also got 2 sessions of cardio in this workout...gonna try this out from now on. HIIT in the beggining and then we have a cardio theater so at the end of the workout just to burn some more cals I am gonna run in there and do something. Today was eliptical and I burned an extra 350cals which is fine by me! Plus I get to watch some TV lol!
5m warm up
2m sprint/1m walk x5 (80-85%MHR)
5m cool down
Back/Tri's:
Sumo Deadlift
205*9
225*7
185*12
Tbar Rows
115*11
135*6
90*15
HS High Row
230*11
270*9
180*15
DB Row
70s*10
90s*7
65s*15
UH Pulldown
140*10
160*7
120*15
Vbar Pushdown
140*12
180*5
130*14
Skullcrusher
60*11
80*5
50*15
Pushdown (was suppose to be underhand but i forgot lol)
120*12
140*7
100*15
Abz/Therapy
30m eliptical
Great workout for me mentally! Also got 2 sessions of cardio in this workout...gonna try this out from now on. HIIT in the beggining and then we have a cardio theater so at the end of the workout just to burn some more cals I am gonna run in there and do something. Today was eliptical and I burned an extra 350cals which is fine by me! Plus I get to watch some TV lol!
Another decent workout...and 2 cardio sessions to boot!
Hams/Chest/Bi's:
SLDL
185*11
225*5
135*15
SLC
80*11
100*8
70*15
DB Bench
65s*12
75s*7
55s*15
Cable X Over
70s*10
80s*8
60s*12
DB Inc Bench
50s*10
55s*8
45s*13
DB Fly
35s*12
40s*9
30s*15
Pec Dec
120*12
160*9
100*15
BB Curl
70*11
90*6
60*15
Corey Curl
50s*12
60s*6
40s*15
Hammer Curl
35s*10
40s*6
30s*15
Therapy
Cardio:
5m warm up
2m sprint 1m walk (80%MHR) (pre weights)
40m elitical (450cals burned) (post weights)
Even on my all out sprints its very difficult for me to even hit 85%MHR so I guess with all this cardio my cardiovascular endurance is getting pretty good. I'm gonna need to start training with longer intervals to keep my heart rate up.
Hams/Chest/Bi's:
SLDL
185*11
225*5
135*15
SLC
80*11
100*8
70*15
DB Bench
65s*12
75s*7
55s*15
Cable X Over
70s*10
80s*8
60s*12
DB Inc Bench
50s*10
55s*8
45s*13
DB Fly
35s*12
40s*9
30s*15
Pec Dec
120*12
160*9
100*15
BB Curl
70*11
90*6
60*15
Corey Curl
50s*12
60s*6
40s*15
Hammer Curl
35s*10
40s*6
30s*15
Therapy
Cardio:
5m warm up
2m sprint 1m walk (80%MHR) (pre weights)
40m elitical (450cals burned) (post weights)
Even on my all out sprints its very difficult for me to even hit 85%MHR so I guess with all this cardio my cardiovascular endurance is getting pretty good. I'm gonna need to start training with longer intervals to keep my heart rate up.
holy shit...nice couple of workouts!!!!!! I bet that pre-workout cardio really gets your blood pumping!!
oh yea i really enjoy it! i build one hell of a sweat, i really warm the body up good, and when im almost done with weights normally i start dragging knowing i have to do cardio but now I can kick ass with the weights and not worry about it
Well last week I had the shittiest quad/delt workout of my life so i promised myself this week I really needed to hit them hard. At first I had no motivation to work my quads but after my first set I was pumped. Shoulders I still didn't push to hard just used less RIs b/c the shoulder is still jacked pretty good.
Quads/Delts/Traps:
Sumo Squat
225*12
275*6
185*15
Leg Press
450*10
500*7
360*12
Leg Ext.
115*10
130*6
85*12
DB Milt Press
45s*12
55s*9
40s*14
DB Side Lateral
25s*12
30s*8
20s*15
B/o Lateral
45s*10
55s*6
35s*14
DB Front Raise
25s*12
30s*10
20s*15
HS Side Lateral
80*10
110*8
65*15
Rope Face Pull
110*10
140*8
90*15
DB Shrug SS BB Shrug
70s*15 SS 135*15 x3
Cardio:
5m warm up
2m sprint 1m walk (80%MHR) (pre weights)
15m walk to stretch legs (post weights)
If I feel the same next week all the delt work needs to be increased....or on second though I have a tournament next weekend so I probabaly wont go crazy in the gym maybe on 2 days with moderate work...gonna be alot of hiking and shooting in this one its 4 full days!
All in all I'm pleased with my workout but I do need to start the therapy on my knee again its a lil wobbly with all this cardio!
Quads/Delts/Traps:
Sumo Squat
225*12
275*6
185*15
Leg Press
450*10
500*7
360*12
Leg Ext.
115*10
130*6
85*12
DB Milt Press
45s*12
55s*9
40s*14
DB Side Lateral
25s*12
30s*8
20s*15
B/o Lateral
45s*10
55s*6
35s*14
DB Front Raise
25s*12
30s*10
20s*15
HS Side Lateral
80*10
110*8
65*15
Rope Face Pull
110*10
140*8
90*15
DB Shrug SS BB Shrug
70s*15 SS 135*15 x3
Cardio:
5m warm up
2m sprint 1m walk (80%MHR) (pre weights)
15m walk to stretch legs (post weights)
If I feel the same next week all the delt work needs to be increased....or on second though I have a tournament next weekend so I probabaly wont go crazy in the gym maybe on 2 days with moderate work...gonna be alot of hiking and shooting in this one its 4 full days!
All in all I'm pleased with my workout but I do need to start the therapy on my knee again its a lil wobbly with all this cardio!
with all that work how is your shoulder doing??
its ok...it still lets me know there is a problem and i can't do alot of exercises anymore and my weights suck for the most part...but ive learned to accept it. its either do a few basic lifts half ass or do nothing at all.
im gonna be switching over to prrs when i come back from my tourny so i will be lifting heavy again we'll see how that works out for me. so far i enjoy this workout but i dont think its gonna work for me...i need a change been doing the same ol shit for a while now ya know...so its time for a whole new change to mess the body up and keep it guessing and theres nothing better then prrs LOL.
i honestly can't wait to see how my squats will progress...I was shocked i got 275 up today i think soon ill be repping 315 again.
im worried about my deadlifts though...i think thats a major culprit of my shoulder problems but im gonna see if i can make it work b/c i was born to deadlift!
Well just wrapped up the party tonight! Man what a blast sat all day in the sun bunch of friends c ame over and just relaxed by the pool with some drinks!
Later on a couple of my other friends of the other sex came by LOL some midnight dippin in the pool and lots of booz made for a "fun" night LOL. I have some marks to prove it LMAO! Had a blast didn't even eat that much crap.
Tomorrow morning is clean up day LOL.
Later on a couple of my other friends of the other sex came by LOL some midnight dippin in the pool and lots of booz made for a "fun" night LOL. I have some marks to prove it LMAO! Had a blast didn't even eat that much crap.
Tomorrow morning is clean up day LOL.
BTW here are a few pix from last weekends wedding these were while i was somewhat sober...it all went downhill from here!
All them cups were mixed drinks LMAO the table was littered with em!
This is where the party was really at!
All them cups were mixed drinks LMAO the table was littered with em!
This is where the party was really at!
