Deadbolt's Transformation!

[DeadBolt]

GW Wow where to start...first off thanks for stoppin in...glad to see ay around.

Cardio is going good finally getting my intensity levels set for HIIT. Got all my numbers figured out heh.

Narrow dips...rather then griping a wide set of handles as if I were going to do dips for chest I grab just about shoulder width if not slighty inside. It gives a greater range of motion and allows for more pressure on the tri's rather then the chest. Really hits the tri's hard...also have to use less weight then I would if wider.

BB skulls are my new favorite exercise...they rip my tri's up. I haven't done them in a while so I am really enjoying them...eventually they will fade out but until them I'm shooting to get some serious lbs on it LOL. My tri's were shot after that.

Pushdowns are one of my favorite exercises for tri's...with the V bar. I can really press alot of weight but can't do them as my first or second lift b/c I will have to rack the machine for reps so I have to do them at the end. They really burn the tri's up nice if kept with strict form...I don't like hunching over the weight or else all the other muskles work harder then my tri's. Proper form is the way to go for me.

Intensity is my newest thing....if i stop panting from the last set I have waited to long. I fly through my workouts now.

 

[DeadBolt]

Lets see my meals were a little weird today after I left the house b/c I was working at the firhouse non stop prepping for this massive snow storm we are suppose to have. I ended up staying there until like 1 am actually working.

M5:6oz chicken, large salad w/ vinager, 2 tbls natty pb
M6:medium salad to hold appetite, large coffe-(had no protein at the firehouse)
M7:8oz venison, 1 orange pepper, 2 tbl olive oil

We were working like crazy so my chief brought us some LATE night dinner that I grilled up. Did some nice venison with grilled peppers. Times were all messed up though...I ate my normal 4:30, the 7:30, then 10...then worked till about 12 or 1 and fell asleep on the couch while I was taking a break. My guys woke me up at about 3:30 when the food arrived and I ate at like 4 and am now home at 5:30 about to go to sleep. I will prolly be on standby after we get some snow so we had to prep our house before the snow came.

I know for a fact my calroies were over today...but I was pleased it was with clean foods and not junk. Tomorrow will be hectic with my sleeping and my schedual and can't wait for this hell hole of a weekend to end.

 

[gwcaton]

Intensity is my newest thing....if i stop panting from the last set I have waited to long. I fly through my workouts now.

I know for a fact my calroies were over today...but I was pleased it was with clean foods and not junk.

Thats why my money is on you for the IM comp

 

[Sapphire]

GARY!!!!!!!!!!!!!!!!!!!!!!!!!! Not me????

J/K my money is on Deadbolt too!

Hiya HUN!!!!!!!!!!!!!!!!!!!!! Great job!!

 

[gwcaton]

GARY!!!!!!!!!!!!!!!!!!!!!!!!!! Not me????

J/K my money is on Deadbolt too!

Hiya HUN!!!!!!!!!!!!!!!!!!!!! Great job!!

-

You mean there isn't going to be a male and female winner ?!

 

[Rocco32]

Thats why my money is on you for the IM comp

Oh, cheating on me Gary?!? J/K, I know I'm a loser

 

[Rocco32]

Looks like some nice w/o's in here Dead, keep up the awesome work!

 

[DeadBolt]

Thats why my money is on you for the IM comp

Thanks...I hope it pays off...if not its a lesson well learned.

GARY!!!!!!!!!!!!!!!!!!!!!!!!!! Not me????

J/K my money is on Deadbolt too!

Hiya HUN!!!!!!!!!!!!!!!!!!!!! Great job!!

Heya sexy thanks for stoppin in! I'm sure we can work something our for the winners spot

Oh, cheating on me Gary?!? J/K, I know I'm a loser

I dunno rock you better kick it up a notch...your losin em left and right Just kiddin your doing great man...keep strict with the carb cycling and your going to see some killer changes. I know a little about it if ya need any help....but ya know I can only help ya so much...your still the enemy

 

[DeadBolt]

Yea got about 4 hours sleep and now I have to go on standby at the firehouse !!!!

No cardio or anything today...gonna try and make some quick meals before I head out so I can keep it clean. I'll post later what happens.

 

[gwcaton]

Oh, cheating on me Gary?!? J/K, I know I'm a loser

I did forget youhave lost like 15 lbs ! HMMMMMMMMM Post some pics , I might have to split my vote !!!! I'm glad i"m not a judge !!!!

 

[DeadBolt]

Hey rock man 15lbs aint no joke...post some pics up so I can see my competition LOL.

I'm still on standby...going on 15 hours staright with no sleep yet. I'm dieing here LOL. I managed to sneak on the firehouse computer.

Diet has been ok today..nothing crazy but everything was made in a bind...my book is downstairs or else I'd post what I ate.

Got some form of cardio it lol! I did speed squats super set'ed w/ pushups....12 sets each at 20 reps each with a 15-30 second rest interval. I was only squatting with a 25 on each side but towards the end it was really getting tuff...I was sweating my ass off and my heart was going like crazy. I also ran at max effort for 5 minutes at the end just to finish it off...cooled down on bike. Whole thing lasted about 20-30 minutes. Better then nothing I guess right?

Took an ice cold shower afterwards b/c there is no hot water...still suffering the shrinkage LOL!

 

[Sapphire]

Hey DB..

This snow stinks huh?? It's preventing me from getting to the gym , which is closed anyway.

I spoke to GP and I am starting my cut around Feb 7th. NOT looking forward to that.

Well keep warm and safe !!

 

[DeadBolt]

Hey DB..

This snow stinks huh?? It's preventing me from getting to the gym , which is closed anyway.

I spoke to GP and I am starting my cut around Feb 7th. NOT looking forward to that.

Well keep warm and safe !!

Yea this snow does stink...I'm glad its not during a day I had to lift or I'd be pissed. I just did some foolin around with my cardio at the firehouse so I wasn't to mad. Not even gonna try the gym today...way to tired. I'm going on 3 straight days without sleep so I am exhausted.

GP knows his stuff...I'm sure you will look amazing come comp date...not that you don't already. A month cut wont be to bad...I'm sure he'll treat ya right lol.

 

[DeadBolt]

Well diet was a little odd this weekend with the standby and all. I was called without notice so I couldn't pack much food. Here it is:

Yesterday:
M1-1 egg, 5 whites, 2 slice multi grain bread(12:30pm)
M2-8oz Steak, broclie, 1 chicken tender (3:30pm)
M3-6oz pork loin, broclie, 2 slice turkey, 2 slice american cheese(6:30pm)
M4-3oz tuna(pre-drained tuna packet), 1 tbl natty pb mixed together (9:30pm)
Cardio
M5-Bowl of chicken broth, veggies, some shredded chicken (after the ice cold shower)(11-11:30pm)
M6:15 one inch meatballs, 3 slices turkey breast, 1 tbl natty pb(3am)

Took a break from eating for a while...being up so long made me feel ill.

Today:
M1-1 egg, 5 whites, 1/2 cup dry oats(9:30am)
M2-6-8oz venison, 1 slice multi grain bread(1:30pm)
M3-8oz venison, cabbage(4:30pm)
M4-1 packet tuna, salad, 2tbl natty pb(7:30pm)
M5-...sleep by 8:30


Also drank crystal light, water, and lots of coffee ALL night! Not the best diet out there...and certainly not a proper cutting diet but I tried to limit the carbs as much as possible and keep it some what clean. They had pasta and chips and crap all over so I was going insane trying not to eat it. Only thing I had that I shouldn't have was the chicken tender but I couldn't resist it was fresh piping hot white meat...with some breading of course and tasted so good.

 

[Sapphire]

Yea this snow does stink...I'm glad its not during a day I had to lift or I'd be pissed. I just did some foolin around with my cardio at the firehouse so I wasn't to mad. Not even gonna try the gym today...way to tired. I'm going on 3 straight days without sleep so I am exhausted.

GP knows his stuff...I'm sure you will look amazing come comp date...not that you don't already. A month cut wont be to bad...I'm sure he'll treat ya right lol.

I know a month cut is not bad, I can do it. I am gonna miss my morning bagel though.
This dumb snow messes up my workout schedule, I will have to workout tommorow night instead of today, (normally a rest day) AND Tuesday's wo is gonna have to be moved to Thursday, I am getting my haircut and highlighted, , YES this is important.

Get some rest... you deserve it!

 

[DeadBolt]

I know a month cut is not bad, I can do it. I am gonna miss my morning bagel though.
This dumb snow messes up my workout schedule, I will have to workout tommorow night instead of today, (normally a rest day) AND Tuesday's wo is gonna have to be moved to Thursday, I am getting my haircut and highlighted, , YES this is important.

Get some rest... you deserve it!

MMmmmmMmmm bagels LOL.

Yea snow is always pain. I hated it the day I stared to drive! Hey you only have one head of hair matters well treat it right...I just shave mine LOL...no patience to mess with hair at all.

I was thinking about it and I can't go to sleep...I need to get up at like 6am for some cardio before class so if I sleep now I'll never get to bed early enough. Just gotta tuff it out I guess.

 

[DeadBolt]

Well this is for you funk...

Mon-Chest/Bi's
Tues-Quads/Hams
Wen-Delts/Traps
Thur-Back/Tri's
Fri-cardio or rest
Sat-cardio or rest
Sun-cardio or rest

I was doing this routine with no rest days in between b/c I was lifting with my cousin and he could only lift on these days.

Not sure exactly what type of circuit training would be best but I do need to train for my fire dept test for a paid position if that helps with organizing anything

 

[Burner02]

dang, DB- that's my split..when I am consisstant...of course..

 

[DeadBolt]

dang, DB- that's my split..when I am consisstant...of course..

Its probably one of my favorite splits thus far that I've used. I feel awsome every day so I can't complain.

 

[Burner02]

well, about time for this doughboy to get said self to gym...

 

[P-funk]

Well this is for you funk...

Mon-Chest/Bi's
Tues-Quads/Hams
Wen-Delts/Traps
Thur-Back/Tri's
Fri-cardio or rest
Sat-cardio or rest
Sun-cardio or rest

I was doing this routine with no rest days in between b/c I was lifting with my cousin and he could only lift on these days.

Not sure exactly what type of circuit training would be best but I do need to train for my fire dept test for a paid position if that helps with organizing anything

okay, so here is an idea......keep mon-thurs. as is. Friday is a day off (as should be sunday.....that is insane that you have been training 7 days straight).

firday off
sat- total body circut:
squat
push up
pull up
barbell curl
row
pressdown

rest 30-60sec and repeat......can you make it through 4 times? 5?

 

[DeadBolt]

well, about time for this doughboy to get said self to gym...

Get movin there Tubby!!!

I'll be sure to stop in your journal to make sure you did it...I'm keeping my eye on you now!

 

[DeadBolt]

okay, so here is an idea......keep mon-thurs. as is. Friday is a day off (as should be sunday.....that is insane that you have been training 7 days straight).

firday off
sat- total body circut:
squat
push up
pull up
barbell curl
row
pressdown


rest 30-60sec and repeat......can you make it through 4 times? 5?

I always have atleast 1 or 2 rest days a week...but the days I go in for cardio are random so fri-sun is random which I go in for cardio.

It depends on the reps and such...I don't see why I can't go 4 or 5. Should I keep it at 20 reps like I did yesterday? Pretty sure I can...just need to use the assisted pullup machine.

Should I rest on sunday as well?

 

[P-funk]

I always have atleast 1 or 2 rest days a week...but the days I go in for cardio are random so fri-sun is random which I go in for cardio.

It depends on the reps and such...I don't see why I can't go 4 or 5. Should I keep it at 20 reps like I did yesterday? Pretty sure I can...just need to use the assisted pullup machine.

Should I rest on sunday as well?

reps- 15-20
no assisted pull ups.....do what you can do.....fuck it.....be tough.

rest on sunday yes.

 

[DeadBolt]

reps- 15-20
no assisted pull ups.....do what you can do.....fuck it.....be tough.

rest on sunday yes.

I can't do a single pull up on my own .... I guess I could ask someone to spot me when I have to do them...or else I wont get a single rep.

 

[P-funk]

I can't do a single pull up on my own .... I guess I could ask someone to spot me when I have to do them...or else I wont get a single rep.

oh, what about RG chinups.

I guess use the pull up machine then.

 

[DeadBolt]

oh, what about RG chinups.

I guess use the pull up machine then.

I could try RG chins but doubt I can get any. If I can get one I'll do them...and just gradually gain strength with them but if not I'll attempt a spotter. If no one spots me I'll just have to use the machine.

Yea I'm not a beast like all you guys who can slap a 45 between your legs and rep some pullups LOL.

 

[P-funk]

if you can't do pull ups or chin ups what do you do on back day? you should be working on that.

Before I was able to do pullups I would work on it by starting my back workout with a number....say you start with 15. Even if you can do one chin up....you do as many sets as it takes you to get to 15. If it takes you 15 sets so be it!! You will get better as time goes on. Then you can try uping the number as the weeks go on. =

 

[DeadBolt]

I am training at it to increase my strength. For a long time I just did rows and such but never did pullups/chins, I am now working at it and trying to build my strength in that area.

 

[gwcaton]

if you can't do pull ups or chin ups what do you do on back day? you should be working on that.

Before I was able to do pullups I would work on it by starting my back workout with a number....say you start with 15. Even if you can do one chin up....you do as many sets as it takes you to get to 15. If it takes you 15 sets so be it!! You will get better as time goes on. Then you can try uping the number as the weeks go on. =

Thats how I did it and look at me now ! A MoFo !!!