Looks like fun!
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- Thread starter DeadBolt
- Start date
Definatly looks like fun!!! Hows the arms and shoulders feelin after that???
Arms and shoulders are fine...I shoot regularly throughout the season to keep my shooting in order but my calves are still sore from all that hiking. Man that was brutal LOL.
Well had a shitty workout today only got about 3 hours of sleep the past few nights so I'm dragging ass but I'll live. I purposly cut the set down and the intensity just b/c I didn't have the steam in me to do it.
Push:
Squat
185*12
225*11
285*6
BB Decline Press
135*8
165*6
Inc DB Press
50s*12
55s*10
Smith Milt Press
95*12
115*8
Cheat DB Lateral
25s*15
30s*12
Skull Crusher
20s*12
30s*10
Wham Bam thank you ma'am in and out and I was done! I need some serious sleep soon LOL.
BBUUUUUUUTTTT!!! On a plus note I've decided to go over and follow through with the interveiw for the new company. There is an open shift which is perfect for me...its still 6pm-6am but I work EMS in my OWN town so I dont ever have to even leave my town to go to work LOL. I go tomorrow for my interveiw so I hope I get this job. I have had enough of my current job and they are driving me up the friggin wall!
Well had a shitty workout today only got about 3 hours of sleep the past few nights so I'm dragging ass but I'll live. I purposly cut the set down and the intensity just b/c I didn't have the steam in me to do it.
Push:
Squat
185*12
225*11
285*6
BB Decline Press
135*8
165*6
Inc DB Press
50s*12
55s*10
Smith Milt Press
95*12
115*8
Cheat DB Lateral
25s*15
30s*12
Skull Crusher
20s*12
30s*10
Wham Bam thank you ma'am in and out and I was done! I need some serious sleep soon LOL.
BBUUUUUUUTTTT!!! On a plus note I've decided to go over and follow through with the interveiw for the new company. There is an open shift which is perfect for me...its still 6pm-6am but I work EMS in my OWN town so I dont ever have to even leave my town to go to work LOL. I go tomorrow for my interveiw so I hope I get this job. I have had enough of my current job and they are driving me up the friggin wall!
Well I went for my interveiw and all went well. He said I will most likely get hired but we will see. He said probably friday if not next week he will get back to me. I wanted to discuss a few things with him but he had things to do b/c his shift had just started when I got there so hopefully I will get a run down of the company this week at some point. Eh we'll see how things go. Only thing is I will be changing shifts....THANK THE SWEET GOOD LORD!!!... either 12pm-8pm or 3pm-11pm. I'e worked both those shifts in the past so its just a matter of which I prefere to work now. I was thinking the 3-11 but I dunno yet.
Just got back in from a nice house fire! Man what a day I'm having!!! I need to relax and recharge! Fire went fine lost the 2nd and 3rd floor and the first was destroyed from water damage. No one was hurt so thats a good thing! All in all I guess its just another day in the office for me 
Well not more then 3 hours after I applied to the new company and had my interveiw my entire company knew about it. Someone leaked which pisses me off but hell oh wel! We'll see if they fire me prior to me starting the new job. I hope not can't afford to lose a weeks pay but hell I could use a nice vacation right now heh!!
Well not more then 3 hours after I applied to the new company and had my interveiw my entire company knew about it. Someone leaked which pisses me off but hell oh wel! We'll see if they fire me prior to me starting the new job. I hope not can't afford to lose a weeks pay but hell I could use a nice vacation right now heh!!
Still an excellent w/o Brother Bolt, Best wishes on the new job my Friend!!!
Now go get some sleep!!!
Now go get some sleep!!!
Hey DB, what's going on? Squats look like they're back up, and beyond your old PRs are they not?
Yea but thats b/c I have to use the smith machine. With my injuries it just hurts to much to do regular squats. But from 2 years ago when I use to use the smith I never used this much...back then I maxed out at 225*1 with the smith. So I guess I've gotten a little stronger.
Well just woke up gotta eat and try and get to the gym early...man I['m beat today!
Well I hit some weights today even though I shouldn't have!
Forgot pen and paper so I didn't write anything down...followed TTT's deal with his weight scheme. One set then heavier then lighter then both w/ super good form. Worked pretty good. Dont know if thats exactly what he does but its what I did LOL.
Back/Delts:
BB Rows*3 sets
CG Pulldown*3 sets
HS Horz Row*3 sets
Cheat Laterals*4 sets
Front Lateral*3 sets
I bugged my shoulder yesterday while shooting my bow (did anothrer 3d shoot but there were more targets then I was prepared for). 3/4 of the way through while at full draw my back gave out a bit and the full force of the bow caved in before I could release the arrow 100%. I heard the shoulder pop and so did the guy next to me and I still missed the target LOL. But I ha to stop shooting b/c I was in so much pain. Iced the bastard all night at work and am pretty good today. Still sore but not in much pain so opted not to hit the delts hard this week b/c I have to shoot this wensday and then again sunday.
No deadlifts...got enough of that at work yesterday lifting stretchers...lower back was shot when I woke up so i figured I'd done enough at work heh.
Well anyhoot thats that and I'm sorry I'm not on here much march is a very busy month for me for some reason so I dont have much computer time! I'll try to make my rounds asap!
Forgot pen and paper so I didn't write anything down...followed TTT's deal with his weight scheme. One set then heavier then lighter then both w/ super good form. Worked pretty good. Dont know if thats exactly what he does but its what I did LOL.
Back/Delts:
BB Rows*3 sets
CG Pulldown*3 sets
HS Horz Row*3 sets
Cheat Laterals*4 sets
Front Lateral*3 sets
I bugged my shoulder yesterday while shooting my bow (did anothrer 3d shoot but there were more targets then I was prepared for). 3/4 of the way through while at full draw my back gave out a bit and the full force of the bow caved in before I could release the arrow 100%. I heard the shoulder pop and so did the guy next to me and I still missed the target LOL. But I ha to stop shooting b/c I was in so much pain. Iced the bastard all night at work and am pretty good today. Still sore but not in much pain so opted not to hit the delts hard this week b/c I have to shoot this wensday and then again sunday.
No deadlifts...got enough of that at work yesterday lifting stretchers...lower back was shot when I woke up so i figured I'd done enough at work heh.
Well anyhoot thats that and I'm sorry I'm not on here much march is a very busy month for me for some reason so I dont have much computer time! I'll try to make my rounds asap!
Good lookin w/o, but PLEASE be careful w/ the shoulder my Friend!!!
Hope the shoulder feels better, db.
Heya fellas. Sorry been busy with alot of things. I got the new job and I start next week. Can't wait to see how the new company is!!!
I did chest/bis/tris yesterday but sgsin no pen/paper lol. Workout was...
Flat DB Press*3sets
Cable X Over*3sets
Incline HS PRess*3sets
Corey Curls*3sets
Hammer Curls*3sets
21's
Vbar Pushdown*3sets
French Press*3sets
HS Tri Ext*drop set
All done in TTT style!
I did chest/bis/tris yesterday but sgsin no pen/paper lol. Workout was...
Flat DB Press*3sets
Cable X Over*3sets
Incline HS PRess*3sets
Corey Curls*3sets
Hammer Curls*3sets
21's
Vbar Pushdown*3sets
French Press*3sets
HS Tri Ext*drop set
All done in TTT style!
Well all this weekend is a sup[er busy weekend and next weekw ill be even worse but I found out the test is in a month so next week starts the super cardio deadbolt LOL!
DB
Heya everyone sorry been MIA!
Update:
I got the new job and last week was my first week. I worked my ass off...pulling doubles with overtime every day. I def work harder at this job x3 but its a more respectable job and I think its a better run company. So we will see what happens. I will be working nights which kinda sux but I will live.
I didn't get to the gym all last week b/c i was so busy but today I went in for some morning cardio before I head off to work.
Minutes on treadmill:
1-5 warmup
5-9 run
9-11 walk
11-15 run
15-17 walk
17-21 run
21-23 walk
23-30 steeeeeep incline walk
30-35 cool down
I wont be getting many weight workouts in for a while b/c of work and everything but I will be doing cardio as much as possible. I may try to go in after my shifts for some quick weights. A set or two of this and that nothing structured though.
I have been notified about a 6 week training course the fire dept is holding for applicants (me) to go to a training ground they have and perform all the physical tasks that will be on the test. It starts today but I need to get Dr clearence first. I will try to get to that 3-4x week so I will drop weights to get that in.
Other then that everything is the same. Did another 3d shoot this past sunday and had a great time...going to invest into a recurve or a longbow. Not sure which just yet...I haven't decided just yet. But anyhoot thats pretty much it in a nutshell for now I hope to be on here some more but this new job demands alot of attention...its a totally different company and new policies so I need to catch on soon!
Oh and weight this AM was 187...down from 205!!! By the looks of it I need to get somewhere around 170 to be anywhere near lean!
Update:
I got the new job and last week was my first week. I worked my ass off...pulling doubles with overtime every day. I def work harder at this job x3 but its a more respectable job and I think its a better run company. So we will see what happens. I will be working nights which kinda sux but I will live.
I didn't get to the gym all last week b/c i was so busy but today I went in for some morning cardio before I head off to work.
Minutes on treadmill:
1-5 warmup
5-9 run
9-11 walk
11-15 run
15-17 walk
17-21 run
21-23 walk
23-30 steeeeeep incline walk
30-35 cool down
I wont be getting many weight workouts in for a while b/c of work and everything but I will be doing cardio as much as possible. I may try to go in after my shifts for some quick weights. A set or two of this and that nothing structured though.
I have been notified about a 6 week training course the fire dept is holding for applicants (me) to go to a training ground they have and perform all the physical tasks that will be on the test. It starts today but I need to get Dr clearence first. I will try to get to that 3-4x week so I will drop weights to get that in.
Other then that everything is the same. Did another 3d shoot this past sunday and had a great time...going to invest into a recurve or a longbow. Not sure which just yet...I haven't decided just yet. But anyhoot thats pretty much it in a nutshell for now I hope to be on here some more but this new job demands alot of attention...its a totally different company and new policies so I need to catch on soon!
Oh and weight this AM was 187...down from 205!!! By the looks of it I need to get somewhere around 170 to be anywhere near lean!
Heya ya'll sorry for the delay...I know I know from all the posts since I've been gone ya'll have missed me lol j/k
Started the new job and have been working like an animal!!! Mid shift so its been hard to get adjusted but I think I am on now!
Today was back at the gym!!! Did Back/Delts/Cardio! I was stronger then i thought I'd be and felt solid about thw workout...sorry no numbers didn't write anything down.
But its good to be back in the gym man i missed it!
Started the new job and have been working like an animal!!! Mid shift so its been hard to get adjusted but I think I am on now!
Today was back at the gym!!! Did Back/Delts/Cardio! I was stronger then i thought I'd be and felt solid about thw workout...sorry no numbers didn't write anything down.
But its good to be back in the gym man i missed it!
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Numbers, man! 
Yeah, doesn't it always feel good to be back in the game?
What sort of workout are you going to do?
Yeah, doesn't it always feel good to be back in the game?
What sort of workout are you going to do?
As for my workout I was doing a program cowpimp designed for me but that had to change. The town i am attempting to get paid in (firefighter) is running a 6 week training course I will be attending. So I hit the gym in the AM...work...then try to make the PM training. I plan on doing 3 days of weights with light cardio those days then 2-3 days a week I will do abs, knee/shoulder therapy and cardio.
As for numbers I'll try to remember some for ya...
Deadlift
185*10
225*10
255*8
BB Row
3*135*10
Pulldown
105*10
120*10
135*8
HS Horz Row
3*120*10
DB Milt Press
40s*10
50s*10
60s*7
Cheat DB laterals
25s*15
30s*8 drop 20s*6
B/O Rear Lateral
25s*15
35s*12
10 minutes treadmill
10 munites elitpical
Stretching
Thats the gist of the workout...might be off by a rep or so but thats all from memory and pretty sure its correct.
As for numbers I'll try to remember some for ya...
Deadlift
185*10
225*10
255*8
BB Row
3*135*10
Pulldown
105*10
120*10
135*8
HS Horz Row
3*120*10
DB Milt Press
40s*10
50s*10
60s*7
Cheat DB laterals
25s*15
30s*8 drop 20s*6
B/O Rear Lateral
25s*15
35s*12
10 minutes treadmill
10 munites elitpical
Stretching
Thats the gist of the workout...might be off by a rep or so but thats all from memory and pretty sure its correct.
And once this GOD AWFUL f&^%ING SOB MF'ING test is over with who knows what I'll do LOL.
I'll need to recomp and get back to my bodybuilding roots I think. Not sure which plan I'll was thinking of going back to PRRS I always did GREAT with that but not sure to be honest with ya. Anythign up and new I would be able to try out? I always wanted to try HIT but dont think that type of workout is suitable for me...with all the injuries I have I feel I would really screw myself up. I need to put on some mass I have lost over the past year or two!
I'll need to recomp and get back to my bodybuilding roots I think. Not sure which plan I'll was thinking of going back to PRRS I always did GREAT with that but not sure to be honest with ya. Anythign up and new I would be able to try out? I always wanted to try HIT but dont think that type of workout is suitable for me...with all the injuries I have I feel I would really screw myself up. I need to put on some mass I have lost over the past year or two!
Nice work, Bolt. Welcome back!
Fantastic w/o Brother Bolt!!! Don't be afraid of HIT my Friend, if you pay close attention to form and not #'s you'll be just fine!!!
Thanks fellas!
Archie yea I have no problem dropping the weight...that never is an issue with me. I may want something at a slower pace hough b/c for the longest time I have been doing very low RI's...all at 30seconds or less plus all the circuit training and stuff. I miss the days of like more then a minutes rest LMAO.....I will keep it in mind though once my test is over!
Archie yea I have no problem dropping the weight...that never is an issue with me. I may want something at a slower pace hough b/c for the longest time I have been doing very low RI's...all at 30seconds or less plus all the circuit training and stuff. I miss the days of like more then a minutes rest LMAO.....I will keep it in mind though once my test is over!
Good Stuff and Best Wishes my Friend!!!
Tuesday did 20 minutes of interval cardio on treadmill plus abs and shoulder rehab.
I am getting ready to head to the training facility to train some fire drills for the night. Try to get back on before I crash for the night.
I am getting ready to head to the training facility to train some fire drills for the night. Try to get back on before I crash for the night.
Best Wishes Brother Bolt!!!
Oh I need more than wishes my friend!
Holy fucking shit...pardon my french...but I'm in trouble!!! Even with all the circuit work I've been doing and conditioning I'm no where near ready for this crap!!!!
I only got a chance to run the course once tonight and I am whoooooped! My chest hurts me so much right now from the cold air and extreme exhaustion...I haven't pushed myself that hard in a long time my good lord. Tomorrow morning I will head outdoors for my runs. I am gonna load my backpack up with some weight and start running with that and I need to work on the stairs. Thats what really killed me!!!
I am just really shocked that it was that difficult! I need to put it into overdrive this next month and stop fuckin around this is my last ditch effort to get closer to my goals!
Holy fucking shit...pardon my french...but I'm in trouble!!! Even with all the circuit work I've been doing and conditioning I'm no where near ready for this crap!!!!
I only got a chance to run the course once tonight and I am whoooooped! My chest hurts me so much right now from the cold air and extreme exhaustion...I haven't pushed myself that hard in a long time my good lord. Tomorrow morning I will head outdoors for my runs. I am gonna load my backpack up with some weight and start running with that and I need to work on the stairs. Thats what really killed me!!!
I am just really shocked that it was that difficult! I need to put it into overdrive this next month and stop fuckin around this is my last ditch effort to get closer to my goals!
