DEAD-ication!

[DeadBolt]

Today was a good pull workout! Got a lil over 5 hours sleep in a 9 hour shift so I didn't do much LOL. Was very refreshed for the weighs!

Pull:
BB SLDL
135*15
185*12
225*10

Hyper Ext
BW*20
+25*15
+45*15

LLC
50*12
2*60*12

Pulldown
105*12
2*120*12

DB Row
3*60s*12

HS Horz Row
3*105*12

B/o DB Lateral
25s*15
2*30s*15

Hammer Curls
30s*10
2*25s*15

DONE!

I am trying to keep my reps in the 12+ range just to keep my muscle endurance up...not worried about mass or anything right now its all about conditioning my muscles for endurance and a severe ass whoopin for this physical! If my body can take it I know I will be fine mentally I am 100% into the game its the physical limitations that worry me. . . . . .

No cardio or any therapy today just dont have the time. So many things to do I opted to cut out early and do them while I have energy b/c in a few hours I am going to crash and nothing will get done for 3 straight days!

 

[Triple Threat]

Not too shabby for only 5 hours of sleep.

 

[DeadBolt]

Not too shabby for only 5 hours of sleep.

Only?!?!?

You kidding me thats the best sleep I've gotten all week LOL...I live on 3-4

 

[King Silverback]

Another SOLID w/o BRother Bolt, keep it up my Friend!!!

 

[Burner02]

Was'sup, DB! nice looking workout!

 

[DeadBolt]

Was'sup, DB! nice looking workout!

NM man just finished eating bout to shower and head to the gym!!! I am super lethargic today no motivation!!!

 

[King Silverback]

I bet you have one of your best w/o's now, Go KILL it at the gym my Friend!!!

 

[DeadBolt]

Well archi w/o wasn't half bad

Push A:
Squats
135*10
165*10
185*10
225*10

BB Press
135*10
155*10
175*6 drop 135*9

DB Inc Fly
30s*15
40s*10

DB Milt Press
35s*12
40s*10

HS Side Lateral(single arm)
70*15
90*12

Vbar Pushdown
100*20
2*120*15

PT knee & shoulder (people are still amazed at me when I do all this crap lol)

20 minutes cardio @ 75%MHR

I was shocked w/ the squats to be honest with you!!!! 3 weeks ago when I did them I struggled my ass off w/ 135 then didn't squat for 2 weeks (did lunges and leg presses) then today I jumped up to 225. Last 2 reps were gettin rough but I did them! I have also gotten back down to 90degrees knee angle so that is a MAJOR improvement with an injured knee!!!

I dislike doing Military Presses with chest but its a push day so they need to get done. I will keep them very light I dont want to risk tweeking the shoulder this close to the test date!

BB Press is still awkward w/ the shoulder...can't press any decent weight but today the shoulder felt fine. This is a major work in progress...going to take a long time to rebound where I once was.

 

[Pylon]

Nice job, DB!

 

[b_reed23]

looks good to me!

 

[DeadBolt]

Thanks guys!

Today was circuit work

Circuit Training sets 1,2,3, & 4:

BW Squats *20, *20, *20, *20
Crunches *20, *20, *20, *20
Pushups *15, *15, *15, *15
Supermen *20, *20, *20, *20
Body Rows *15, *15, *15, *15
Russian Twist +20 *20, *20, *20, *20
Farmers Walk 55's *90yards, *90yards, *90yards, *90yards
Calf Raises +135 *15, *15, *15, *15

Eh for shits and giggles....

20 minutes cardio @ 70%MHR

I also need to get a weighted vest and some form of a sled so I can start doing some pulls and such!

 

[DeadBolt]

Eh domes in the ant delts big time...need rest lol

Tomorrow will feel good to rest up some!

 

[King Silverback]

Then rest up, lookin good BRother Bolt, hope all is well for you and yours!!!

 

[Double D]

Very nice circuit workouts.

 

[Pylon]

Nice work Bolt!

 

[DeadBolt]

Thanks fellas!

Damn I'm sore today LOL...almost glad I have to go to the Doc today! Total rest day today then back at the circuit tomorrow.

I'll head back to all your journals after I get some sleep!

 

[DeadBolt]

Second circuit of the week...

Had a busy night at work and alot of carries...not much sleep so passed on the cardio afterwards.

Circuit Training sets 1,2,3, & 4:

BW Squats *20, *20, *20, *20
Crunches *20, *20, *20, *20
Pushups *20, *20, *20, *20
Supermen *20, *20, *20, *20
Body Rows *20, *20, *20, *20
Russian Twist +20 *20, *20, *20, *20
Farmers Walk 55's *105yards, *105yards, *105yards, *105yards
Calf Raises +135 *20, *20, *20, *20

All abdominal work stayed at 20 reps and I bumbed all anerobic work up to 20 reps as well. Also added 15 more yards to my farmers walk. Increasing little by little which is what needs to get done LOL.

Next week I will up my abdominal work 5 reps and switch to 60lbs farmers walks. I also need to get a sled and do some work with that. Gotta figure something out for that not sure how. Some form of a plate loaded one that can slide on rubber flooring but not to bulky. This will take some creating!

 

[King Silverback]

Look at you go Brother Bolt, aka Mr. 20!!! Good Stuff my Friend!!!

 

[Pylon]

Maybe you should put wheels on that sled. It would make it slide over the floor, no problem.

Hey, my kid has a wagon you could borrow!

 

[Double D]

Nice lookin circuits DB, very nice.

 

[DeadBolt]

Thanks fellas!!

Had a shit-tastic workout today...no sleep for 2 days so Iwas dragging!

Pull A:
Deadlift
185*8
2*205*6

BB Row
3*135*10

CG Pulldown
3*120*10

Stiff Arm Pulldown
2*100*10

Face Pulls
100*20
2*120*15

DB SLDL
40s*12
60s*10

LLC
2*50*15

DB Curls
25s*10
30s*10

No rehab, no therapy, no cardio, no excessive talking. In and out I was falling asleep between sets.

Wish I didn't have plans so early on a friday b/c I would love to go in right no but I guess shit happens right?

Well I guess its better then nothing...still brainstorming on a sled!

 

[King Silverback]

Good lookin w/o Brother Bolt, if your killin it with no sleep, just imagine what you'll do w/sleep!!! Keep pushin my Friend!!!

 

[DeadBolt]

Good lookin w/o Brother Bolt, if your killin it with no sleep, just imagine what you'll do w/sleep!!! Keep pushin my Friend!!!

thanks bud!

 

[Burner02]

was'sup, DB!

 

[King Silverback]

Hope the weekend went Great my Friend!!!

 

[DeadBolt]

Hey everyone sorry been under the weather this weekend and its getting worse!

Hit the gym twice for weights...no circuit work sorry.

Here are the two:

Push:
Squats
185*10
2*225*10

BB Press
135*10
165*8
165*6 drop 135*6

DB Inc Fly
2*40s*10

DB Milt Press
40s*12
40s*10

HS Side Lat (single arm)
2*90*15

Pushdown
120*15
110*15
100*15





Pull:
Deadlift
135*4
185*1
225*1
255*1
285*1
315*1

BB Row
3*135*10

CG Pulldown
120*10
2*135*10

Stiff Arm Pulldown
2*100*10

Face Pull Quad Superset DB Curls
120*15 ss 30s*10 ss 120*15 ss 20s*15

In and out super fast feeling like crap...hit 315 again on the deadlifts. Need to start getting under some serious weight there getting some big patients at work LOL.

 

[Burner02]

lookin' good in da hood, here...DB.

 

[DeadBolt]

tnx man!

 

[Pylon]

nice work there bolt!

 

[DeadBolt]

Heya guys!

Sorry no workouts or ANYTHING...been sick as a dog! I been working in negative digit temps all week and its killing me! I really feel like shit right now and there will be no gym all week!