everything ok DB?
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DEAD Center HIT
- Thread starter DeadBolt
- Start date
Eh things have been better but today was a better day...just stressed and trying to sort some BS out. Thanks hun!
Decent workout today.
Power Delt/Traps:
Smith Milt Press
3*175*6
Cheat DB Lateral
3*45s*6
DB Front Raise
45s*5
2*40s*6
UH BB Shrug
2*225*10
2*275*8
Abz
Therapy
Cardio:
Pre w/o- 20m HIIT 1.75miles
Post w/o- 30m elitical 3miles
Power Delt/Traps:
Smith Milt Press
3*175*6
Cheat DB Lateral
3*45s*6
DB Front Raise
45s*5
2*40s*6
UH BB Shrug
2*225*10
2*275*8
Abz
Therapy
Cardio:
Pre w/o- 20m HIIT 1.75miles
Post w/o- 30m elitical 3miles
do the UH shrugs hurt your wrist at all?? I just recently starting doing underhand movements again (rows, etc) again because it would just aggravate the HELL out of my left wrist!
nope none of them bother me...only time it will hurt is if you keep a narrow grip or if you dont use your back/traps to do the moving. If you are doing UH rows and pull more with your bi's it will hurt the wrists.
I keep my grip a lil past shoulder width and i have no problems.
I keep my grip a lil past shoulder width and i have no problems.
Sorry been MIA for a few days was pretty busy! Here is last weeks power legs and this weeks RR back.
Hope everyone had a good weekend I know I enjoyed myself. Thursday stayed over my girls house, Friday went out to eat with my brother to celebrate him getting married (just city hall church is next year), saturday I went shoppin with my mother (she was buying furniture) then went crabbing with the guys and finished the night off with a BBQ, cooked up the crabs, and some beersm, sunday went out and shot a field trial and kicked ass (this is where I got into a car accident) then went over my girls house again. Other then the accident a phenominal weekend!
Car accident story...I was gettin on the highway and it was pouring...the guy in front of me locked on his breaks and when i went to hit the breaks my truck went into a 360 and I lost control of the truck and ended up spinning out of control where I hit the curb sideways and almost flipped my truck. I fucked the rear axel but no other damage on my truck and the other guy just drove off. I screwed my lower back up though...I think just from tightening up which sux ass but what am I gonna do ya know!
Here are the workouts..
Power Legs:
Sumo Squats
3*365*4
SLDL
3*225*6
Leg Press
3*540*6
Leg Ext
130*6
2*145*6
Lying Leg Curl
3*100*6
Rep Range Back/Tri's:
Sumo Deadlift
3*225*6
~~didn't go heavy b/c of the hurt lower back
HS High Row
270*8
290*8
300*7
UH BB Row
3*155*10
Vbar Pulldown
160*12
140*15
140*6 cut my hand open
~~stopped the last set b/c i ripped my hand open and started bleeding I really need gloves!
Stiff Arm Pulldown
90*20
110*20
HS Tri Ext
90*10
2*100*6
UH Pushdown
120*10
130*10
140*10
Kickback
2*25s*15
Abz
Therapy
Pre w/o cardio - 20m HIIT
No post cardio my back was hurting way to much. I hope this shit doesn't keep up I been doing so good in the gym with everything!!!
Hope everyone had a good weekend I know I enjoyed myself. Thursday stayed over my girls house, Friday went out to eat with my brother to celebrate him getting married (just city hall church is next year), saturday I went shoppin with my mother (she was buying furniture) then went crabbing with the guys and finished the night off with a BBQ, cooked up the crabs, and some beersm, sunday went out and shot a field trial and kicked ass (this is where I got into a car accident) then went over my girls house again. Other then the accident a phenominal weekend!
Car accident story...I was gettin on the highway and it was pouring...the guy in front of me locked on his breaks and when i went to hit the breaks my truck went into a 360 and I lost control of the truck and ended up spinning out of control where I hit the curb sideways and almost flipped my truck. I fucked the rear axel but no other damage on my truck and the other guy just drove off. I screwed my lower back up though...I think just from tightening up which sux ass but what am I gonna do ya know!
Here are the workouts..
Power Legs:
Sumo Squats
3*365*4
SLDL
3*225*6
Leg Press
3*540*6
Leg Ext
130*6
2*145*6
Lying Leg Curl
3*100*6
Rep Range Back/Tri's:
Sumo Deadlift
3*225*6
~~didn't go heavy b/c of the hurt lower back
HS High Row
270*8
290*8
300*7
UH BB Row
3*155*10
Vbar Pulldown
160*12
140*15
140*6 cut my hand open
~~stopped the last set b/c i ripped my hand open and started bleeding I really need gloves!
Stiff Arm Pulldown
90*20
110*20
HS Tri Ext
90*10
2*100*6
UH Pushdown
120*10
130*10
140*10
Kickback
2*25s*15
Abz
Therapy
Pre w/o cardio - 20m HIIT
No post cardio my back was hurting way to much. I hope this shit doesn't keep up I been doing so good in the gym with everything!!!
Well its official I'm FUCKED! Back is totally jacked and I dont know what to do from here! Got through my workout today fine with no problems and right at the very end man this pain shot through my back that brought me to my knee and I couldnt even breath! I'm so fucking pissed its not even funny!
Started doin my cardio to warm up and the back just felt tight so I didn't bother figuring I would be OK. Got to the weights and was fine till my last set!
Chest/Bi's:
Inc DB Press
70s*8
80s*6
80s*5
Cable X Over
70s*12
80s*9
80s*7
Pec Dec
3*115*15
DB Curl
40s*8
45s*6
Corey Curls
2*60s*10
Concentration Curl
2*25s*15
Lower back stretching that actually hurt so much I was tearing...and I had to get one of the guys to help me up from the floor when I was done.
I'm gonna ice/heat therapy it al night at work hopefully and load up on some motrin for the night and hopefully if I keep it up I should be OK by next week.
Wish me luck guys this is really the last thing I need right now!
Started doin my cardio to warm up and the back just felt tight so I didn't bother figuring I would be OK. Got to the weights and was fine till my last set!
Chest/Bi's:
Inc DB Press
70s*8
80s*6
80s*5
Cable X Over
70s*12
80s*9
80s*7
Pec Dec
3*115*15
DB Curl
40s*8
45s*6
Corey Curls
2*60s*10
Concentration Curl
2*25s*15
Lower back stretching that actually hurt so much I was tearing...and I had to get one of the guys to help me up from the floor when I was done.
I'm gonna ice/heat therapy it al night at work hopefully and load up on some motrin for the night and hopefully if I keep it up I should be OK by next week.
Wish me luck guys this is really the last thing I need right now!
oh shit Db..I am so sorry to hear that...remember...your health comes before the gym...take care of yourself!!! 
Yea I have been dosing on motrin and ice/heat therapy and also increased my calorie intake a bit to try and up the healing process a bit.
Friday I have to help my brother move into his new house so I'll be living couches and beds and shit so I'll be wearing my weight belt haha!
Friday I have to help my brother move into his new house so I'll be living couches and beds and shit so I'll be wearing my weight belt haha!
Here is a shitty cell phone pic I snapped last week...
Ok sorry been MIA took the rest of the week of last week to try and heal that back but it was fucking futile! Back is really fucked its just not healing with work and everything. My summer is shot b/c I can't do a damn thing with this back...gym sucked ass today b/c I had to baby my back but its what I need to deal with. This couldn't have come at a worse time for me I swear!
Back/Tri's for a shit tastic workout!
Stiff Arm Pulldown SS HS Low Row
(120*10 SS 180*10) *3
DB Row SS Pulldown
(65s*10 SS 100*10) *3
DS CG Cble Row
140*12 drop 120*12 drop 100*12
BB Skull Crusher SS Bench Dips
(60*15 SS BW*25) *2
Vbar Pushdown DS
120*15 drop 110*12 drop 100*10
Shoulder therapy
Back stretching
Cardio is out of the picture the repeated motion of running or eliptical kills my back and the bike i can't sit still long enough b/c of pain. So This blows ass!
Back/Tri's for a shit tastic workout!
Stiff Arm Pulldown SS HS Low Row
(120*10 SS 180*10) *3
DB Row SS Pulldown
(65s*10 SS 100*10) *3
DS CG Cble Row
140*12 drop 120*12 drop 100*12
BB Skull Crusher SS Bench Dips
(60*15 SS BW*25) *2
Vbar Pushdown DS
120*15 drop 110*12 drop 100*10
Shoulder therapy
Back stretching
Cardio is out of the picture the repeated motion of running or eliptical kills my back and the bike i can't sit still long enough b/c of pain. So This blows ass!
WHY are you in the gym with a bad back young man??? 
you know better than that!!!!!!! 
on a lighter note...nice face in the pic
you know better than that!!!!!!! on a lighter note...nice face in the pic
WHY are you in the gym with a bad back young man???
on a lighter note...nice face in the pic
You like that face right? LOL thats my i just woke up face and I dont wanna be here face hahahaha!
And I know I shouldnt be in the gym but last week I went fuckin crazy sittin home doing nothing so I have to go in...its gonna hurt either way matters well try to work around it. Todays workout was just for you...nothing stressfull on the back!
Shock Chest/Bi's:
HS Dips SS HS Incline Press
120*12 SS 70*12
140*12 SS 70*12
160*10 SS 70*10
140*10 SS 70*8
120*12 SS 60*10
DS Pec Dec
120*15 drop 100*15 drop 80*14 drop 60*12
HS Preacher Curl SS Corey Curls
60*10 SS 40s*10
60*10 SS 40s*10
60*10 SS 30s*12
60*10 SS 30s*12
RI's on SS's were 10-15 seconds
Everything was done at a super slow and controlled pace since I couldn't go heavy I maximized my TUT. I gotta say since I upped my carbs to help the healing process my vascularity and striations are friggin SICK! I wish someone could take a picture of me in the gym for you guys its friggin AWSOME! I have also been complimented both days this week on how good I look (with my shirt on LOL) they all say I look like a machine I just keep on going!
you can't get a pic of striations just flexing??
nice workout...but you know you can still hurt yourself and not even know it until later...
I gotta still give you props for going even when hurt though...thats DRIVE!
nice workout...but you know you can still hurt yourself and not even know it until later...
I gotta still give you props for going even when hurt though...thats DRIVE!
No I can't flex and take a pic at the same time heh...one day ill get my girl to take some pics of me for ya.
As for drive yea I can't live without the gym!!!
As for drive yea I can't live without the gym!!!
Well I took yesterday off and the back felt much better and I was going to take the rest of the week off....then got home and couldn't sleep after 51 hours of ZERO sleep so I went to the gym.
Didn't write anything down but did some delts
milt press, side laterals, front raise, reverse pec dec, face pull all very light very high rep
then i was still bored so i did some bi's and tri's few drops sets and super sets then got tired and called it quits. pretty much just did the weaker body parts to save the back. im dont for the week hope its a lil better by next week!
Didn't write anything down but did some delts
milt press, side laterals, front raise, reverse pec dec, face pull all very light very high rep
then i was still bored so i did some bi's and tri's few drops sets and super sets then got tired and called it quits. pretty much just did the weaker body parts to save the back. im dont for the week hope its a lil better by next week!
I still remember a couple years back you were gonna post pics of you in your fireman gear...whatever happend to THAT? HUH? HUH?? j/k
j/k
Holy shit you remember that? LOL Those days are long gone...I dont belong to that firehouse anymore.
I don't think that will stop her from asking. But make her post her bikini model pics before you give it up, dude. 
Just figured I'd throw a pic up here for you guys...had a BBQ this saturday and this is me and my girl.
I have also gained roughly 10lbs since the injury I'm kinda bummed!
I have also gained roughly 10lbs since the injury I'm kinda bummed!
wow...how cute is she!!!! I'm glad your happy DB!!!!
yea she is a doll...thanks guys!!!
sorry haven't been writing down my workouts Im just going light and getting extreme TUT super slow and controlled. Back I took it easy on did 12 working sets. Did the same for tri's but did 10 working sets.
Shoulder therapy back stretching at the end.
Also managed to do some light cardio...30 minutes on the bike. Nice and easy and I'll be back at it. I will keep my cals up for a few weeks even after I'm healed then right back to cutting up again there will be no growing this winter I guess.
Shoulder therapy back stretching at the end.
Also managed to do some light cardio...30 minutes on the bike. Nice and easy and I'll be back at it. I will keep my cals up for a few weeks even after I'm healed then right back to cutting up again there will be no growing this winter I guess.
just finished chest/bi's...
12 working sets for chest 6 working sets and one 4x drop set for bi's3
shoulder therapy back therapy
30 min cardio on bike...light work
feels good to stay in the gym but it sucks to not be able to really push myself...today i had some much energy and wanted to go nuts but i couldn't so i leave feeling like i did nothing
but anyhoot im getting transfered to a new station and starting next month my schedual will be 6am to 6pm rather then 7pm to 7am and the city is one of the buisiest in the county so I'll be gettin my ass handed to me LOL. hopefully its just for a month or so but we will see.
12 working sets for chest 6 working sets and one 4x drop set for bi's3
shoulder therapy back therapy
30 min cardio on bike...light work
feels good to stay in the gym but it sucks to not be able to really push myself...today i had some much energy and wanted to go nuts but i couldn't so i leave feeling like i did nothing
but anyhoot im getting transfered to a new station and starting next month my schedual will be 6am to 6pm rather then 7pm to 7am and the city is one of the buisiest in the county so I'll be gettin my ass handed to me LOL. hopefully its just for a month or so but we will see.
will you still have weekends off, or will it be a 24/7 job??
nope still doing 3 on 4 off...those are my guidlines...they know the rules if they change that i walk LOL. Hunting season is approaching ever so rapidly an thats my time!
I worked a schedule like that for a while. It was sweet.
Hell no I been on midnights for 5 years I hate alpha shift
I am on thirds too...and while it was nice at first...I now hate it...I feel tired about 100% of the time and hungry
and hungry 
