Great w/o BRother Bolt!!! Sorry to hear the sad story, that always hurts I'm sure!!!
Enjoy your weekend my Friend!!!
Enjoy your weekend my Friend!!!
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DEAD Center HIT
- Thread starter DeadBolt
- Start date
Thanks arch! I have enjoyed the new layout VERY much and man this switch has left me sore so sore LOL. Tomorrow is legs to make it an entire body numbness!
I hope to enjoy the weekend...I'm goign to my cheifs house in PA for the weekend to kick back...and destroy my diet LOL.
Got a great leg session in before I go away for the remainder of the weekend! Man I love this new workout!!!
Squats
225*18 r/p *3 r/p *3
Leg Ext
110*9
SLDL
135*16 r/p *4 r/p *3
~~sweaty hands kept me from doing more but next time I'll chalk it up and add soem more weight.
Lying Leg Curl
70*8
~~man them SLDL fried me...I ussually do ALOT more LOL.
Abz
side crunches x 3 sets each side at varied angles *20 reps each set - one giant superset
HS crunch SS hip raises SS reverse planks SS HS crunch SS hip raises SS reverse planks - total reps 100
total ab reps - 220
Nice quick workout...warm up/cooldown weights and abs was all under 20 minutes!
Squats
225*18 r/p *3 r/p *3
Leg Ext
110*9
SLDL
135*16 r/p *4 r/p *3
~~sweaty hands kept me from doing more but next time I'll chalk it up and add soem more weight.
Lying Leg Curl
70*8
~~man them SLDL fried me...I ussually do ALOT more LOL.
Abz
side crunches x 3 sets each side at varied angles *20 reps each set - one giant superset
HS crunch SS hip raises SS reverse planks SS HS crunch SS hip raises SS reverse planks - total reps 100
total ab reps - 220
Nice quick workout...warm up/cooldown weights and abs was all under 20 minutes!
katt
Registered
I feel pretty dang weak after seeing your ab workout - they must be hard ad nails! Good job!
LOL tnx...I can't see them but I know they can take a beating!
Well after a weekend of cheating w/ my food and some beers saturday afternoon I was in much need of cardio!
I didn't gain any weight this weekend...still at 182 but I didn't weight myself all week so I might have diped below that and just went back to it but its OK. Had a good time.
Cardio on empty stomach:
20 minutes HIIT treadmill - 1 minute fast walk 1 minute run
10 minutes all out eliptical
Meal 1:
2 whole eggs, 2 whites, 2oz steak
4 strawberries
1 packet low sugar oatmeal
I didn't gain any weight this weekend...still at 182 but I didn't weight myself all week so I might have diped below that and just went back to it but its OK. Had a good time.
Cardio on empty stomach:
20 minutes HIIT treadmill - 1 minute fast walk 1 minute run
10 minutes all out eliptical
Meal 1:
2 whole eggs, 2 whites, 2oz steak
4 strawberries
1 packet low sugar oatmeal
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- Age
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DB was found hunting...wiley guy he is...
Them bastads always get the best of me!!! 
Now thats a w/o Brother Bolt!!! Hope all is well my Friend!!!
Tnx fellas!
Shitty workout today....was a real busy night at work and was pretty run down...got crap sleep to boot after work so I couldn't get into it!
Deadlift
305*6 r/p *1 r/p *1
BB Row
135*14 r/p *6 r/p *3
Pulldown
165*8
DB Milt Press
55s*8
Side Lateral
30s*11
Face Pull
120*15
BB Shrug
185*17
Abz 200 reps total 5 exercises: One non stop superset w/ abz
HS Crunch
Reverse Plank
Hip Raise
Side Crunch
knee Raises
Deadlift
305*6 r/p *1 r/p *1
BB Row
135*14 r/p *6 r/p *3
Pulldown
165*8
DB Milt Press
55s*8
Side Lateral
30s*11
Face Pull
120*15
BB Shrug
185*17
Abz 200 reps total 5 exercises: One non stop superset w/ abz
HS Crunch
Reverse Plank
Hip Raise
Side Crunch
knee Raises
Deadlifting when tired is a bitch. All things considered, workout looks good.
heya guys sorry been mia...been pullin crazy shifts!
I couldn't get to the gym yesterday b/c of overtime but tonight after work Ill sneek in there real fast!
Tomorrow I will be working out w/ my cousin who just got out of prison..man that should be fun LOL. Gonna start his new life out with an ass whoppin in legs HIT style!!!!
Got a busy weekend as well so I will keep in touch as much as possible!
I couldn't get to the gym yesterday b/c of overtime but tonight after work Ill sneek in there real fast!
Tomorrow I will be working out w/ my cousin who just got out of prison..man that should be fun LOL. Gonna start his new life out with an ass whoppin in legs HIT style!!!!
Got a busy weekend as well so I will keep in touch as much as possible!
I hear ya, been sick as a dog the past few days, finally getting my voice back somewhat!!! HIT it hard my Friend!!!
Thanks arch and I hope you get well soon mi amigo!
Got to the gym real fast and have to run to make a resume for a new the new job so no time to hit everyones journals but I'll do it in the morning!
BB Bench
135*11 r/p *3 r/p *2
Cable X Over
50s*15
Pullover
70*13
BB Curl
70*11
Isolated Pushdowns
70*9
Worked a hellish long day and didn't eat much so i was super weak plus I was rushing as fast as I could so nothing was going right for me today but I had to do some form of push workout. Off to shower I'll catch up in the morning!
Got to the gym real fast and have to run to make a resume for a new the new job so no time to hit everyones journals but I'll do it in the morning!
BB Bench
135*11 r/p *3 r/p *2
Cable X Over
50s*15
Pullover
70*13
BB Curl
70*11
Isolated Pushdowns
70*9
Worked a hellish long day and didn't eat much so i was super weak plus I was rushing as fast as I could so nothing was going right for me today but I had to do some form of push workout. Off to shower I'll catch up in the morning!
Good lookin w/o my Friend, see what you can do in such little time, it's not how much you do, it's HOW you do it!!! Glad your taking to this routine my Friend!!!
Yea I truelly enjoy this routine...now that I'm cutting I wont see much mucle gain but I can't wait till I up my calories and seehow it does for ym strength/mass gains.
Like I said in the PM though my shoulder has been giving me ALOT of problems lately though. lots of pain in every day movements!
Like I said in the PM though my shoulder has been giving me ALOT of problems lately though. lots of pain in every day movements!
Well it was a soso day w/ legs...
I worked out w/ my cousin who just got out of prison and he is the ol type of I'll do one set of squats at 185 225 285 done. He doesn't really work to failure but the kidis strong as a god damn ox so its hard to workout with him. We will work it out eventually but it will take some time...
Squats
225*17 *3 *2
Leg Ext
110*15
SLDL
185*13 *5 *4
Lying Leg Curl
70*14
Standing Calves
155*21
Abs 5 exercises 2 circuit 250 reps total - one giant superset!!!
Tonight I am going out with my best friend who is like my brother. He is moving to florida which sux b/c he is the only person I can truelly call my friend. I have buddies but he is my only friend!
I dont feel like drinking and really want to stick to my diet b/c I have 7 weeks to lose 10 lbs. So I am goin to hold off on as much as i can but I can't promise anything!! I will try though LOL.
I worked out w/ my cousin who just got out of prison and he is the ol type of I'll do one set of squats at 185 225 285 done. He doesn't really work to failure but the kidis strong as a god damn ox so its hard to workout with him. We will work it out eventually but it will take some time...
Squats
225*17 *3 *2
Leg Ext
110*15
SLDL
185*13 *5 *4
Lying Leg Curl
70*14
Standing Calves
155*21
Abs 5 exercises 2 circuit 250 reps total - one giant superset!!!
Tonight I am going out with my best friend who is like my brother. He is moving to florida which sux b/c he is the only person I can truelly call my friend. I have buddies but he is my only friend!
I dont feel like drinking and really want to stick to my diet b/c I have 7 weeks to lose 10 lbs. So I am goin to hold off on as much as i can but I can't promise anything!! I will try though LOL.
This week will be a short workout week....gonna lift monday tuesday and wensday b/c I am leaving for another archery tourny thursday night/friday morning. We will be shooting for 3 straight days and sleeping over. Its close to a 5 hour car ride friday morning so we will leave around 3am in hopes of getting there by 8am to start shooting till sundown. Should be a fun time...hope I shoot good!
OKAY....when I was doing 200+ reps for abs everyone got on my case about it....will someone please jump in here....?? 
OKAY....when I was doing 200+ reps for abs everyone got on my case about it....will someone please jump in here....??
Well I solved that problem...I realized 200 reps was useless no worries its been addressed. Check out my workout below and you'll see....
Been fighting w/ my girl all weekend and its just been pretty miserable! I had plenty of pent up frustration to get out and had to do something different. I sorta stayed w/ the HIT principles but added and changed some stuff LOL.
Deadlift
135*3
225*3
285*1
315*1
365*miss
345*1 drop 225*18
BB Row
135*20 r/p *4 r/p *4
Pulldown
165*8 drop 90*8
~~165 was done w/ poor form so I droped and burned w/ perfect form
DB Milt Press
55s*10
DB Side Lateral
30s*13
Rope Face Pulls
100*16
BB Shrug
185*18
Abz 10 exercise circuit- total reps 250!
sorry billie LOL
10 minutes eliptical @ 75%MHR
I did alot of hiking yesterday so my legs were super sore...this was all I was willing to do keeping in mind I have work tonight.
I was like a robot today in the gym my mind was else where and I was just so completely and utterly angry I didn't even talk to anyone. It was a different me in the gym but I needed it!
Deadlift
135*3
225*3
285*1
315*1
365*miss
345*1 drop 225*18
BB Row
135*20 r/p *4 r/p *4
Pulldown
165*8 drop 90*8
~~165 was done w/ poor form so I droped and burned w/ perfect form
DB Milt Press
55s*10
DB Side Lateral
30s*13
Rope Face Pulls
100*16
BB Shrug
185*18
Abz 10 exercise circuit- total reps 250!
sorry billie LOL10 minutes eliptical @ 75%MHR
I did alot of hiking yesterday so my legs were super sore...this was all I was willing to do keeping in mind I have work tonight.
I was like a robot today in the gym my mind was else where and I was just so completely and utterly angry I didn't even talk to anyone. It was a different me in the gym but I needed it!
man my hammies are sore as hell lol...
Anger is not a good ally my Friend, hope all is better!!! Great w/o's in here imo Brother Bolt!!! About my soulder, when I swear on the Bible (so to speak) there is absolutley NO pain, my w/o today, although it was another light one felt great, so I'm gonna keep my fingers crossd, but I will set up an appointment to see my Dr. just to be on the safe side!!! Thanks for your advice my Friend!!!
I'm glad there is no pain that is always good to hear but be sure to get an xray and mri done anyway! Best of luck with it mi amigo!
I'm stressed out beyind beliefe I hope things simmer down by this weekend b/c I have a major tourny and if I shoot like shit Im out ALOT of $$
I need to be there mentaly!
I like your workout whether you did or not? haha....
Hahah I enjoyed the workout...got to slam some shit around so I got some anger out but theres plenty more. I need a vacation LOL
You'll be just fine my Friend!!! Remember my Motto : "Belive to Achieve"!!!
