Deadbolt's Transformation!

[DeadBolt]

Great to hear that . In my case I think it's about the same as you describe except I was too dumb to know I was supposed to lose strength.

LOL I wish I hadn't taken that mental state...I havn't really lost to much strength but my mentality was keeping me from gaining any. That will all change now I think the brain can over power my body in to beliving I'm in a cal + range and still gain strength...its all in the head!! My little experiment.

 

[DeadBolt]

1-26-05 Rest Day

Today is a rest day for me. No cardio or w/o. I was up till 1am doing homework and had to be in class for 9 so if I go to the gym I need to get up at 5:45. Wasn't gonna work so I just took the day off.

I think this will be my schedualed day off from now on...2 on 1 off 3 on 1 off. I can't really manage getting to sleep early on tuesdays b/c of my late class so from now on this is how its gonna have to work.

Today's diet:
M1:8oz chicken, 1 pear
M2:2 scoops pro complex, 1tbl flax
M3:8oz chicken, 1/4 dry brown rice--haven't had that in months!!
M4:6oz chicken, salad, 1tbl natty pb
M5:6oz chicken, calliflower, 1tbl olive oil


PS: I have a blister on my foot from all the cardio LOL. I was like WTF is that shit...still wont stop me from doing it but its damn annoying man!

 

[Burner02]

BurnerDef give em a try man they are awsome!! Yea my gym has that bar but I have yet to use is. I see people using it for shurgs alot but other then that it just sits in the corner. I ahven't really had a problem with the knees but then again I never really put up much weight with em so I never had a problem. Most I ever got up was like 225..

It's not for your knees..it's to protect your shins. My shins area ll banged up from deads...unless I wear super tall socks. (I wear shorts to the gym)
That bar allows me to keep my form dead on, without having it scrape up my shins. Try it. The weight doesn't matter!

 

[DeadBolt]

It's not for your knees..it's to protect your shins. My shins area ll banged up from deads...unless I wear super tall socks. (I wear shorts to the gym)
That bar allows me to keep my form dead on, without having it scrape up my shins. Try it. The weight doesn't matter!

I meant to type shins but put knees by accident..sorry bud. I don't have to manty problems hitting my shins...but then again the weight I use was always lighter so maybe I could move around with it easier sub conciously...once you get to the bigger numbers you cant twist and tweak all around in the middle of a set so it only goes in one direction. I have only hit my shins a few times and it pissed me off enough to stop doing it lol.

 

[Burner02]

no worries, but from what I have read about proper form, is that if the bar is not going up and down your shins..(occasional contact) your form is off.
When I start my set, the bar is against my shins. As I stand it up, there is that approx. 2" area of shin that gets scraped up. I found that bar..and all those probs went away...

 

[DeadBolt]

no worries, but from what I have read about proper form, is that if the bar is not going up and down your shins..(occasional contact) your form is off.
When I start my set, the bar is against my shins. As I stand it up, there is that approx. 2" area of shin that gets scraped up. I found that bar..and all those probs went away...

Hmm I start in the same position...I guess I force the bar out just a tad so it stays clean of my shins. I hit em every once in a while but I try to keep from doing it so I don't bloody up the legs. One day I'll have to try that bar...

 

[DeadBolt]

1-27-05 Shock Delts/Traps

Today's intensity started good but died off soon...you'll see why.

Smith Military Press -/- DB Front Raise
95x12 -/- 20'sx12
115x8 -/- 25'sx10
135x3+2 -/- 30'sx9 PR

Cable Upright Row -/- DB Rear Delt
100x10 -/- 25'sx12
DB Rear Delt -/- Cable Upright Row
30'sx14 -/- 100x8
35'sx10 -/- 90x8
**Switched the order up..didn't like rows first.

Intensity lost here...took a break!!

DS Machine Side Lateral
80x10 -/- 70x10 -/- 60x8
**went super light on these

Standing Shrug Machine
90x12
140x15
190x12
DS-190x12 -/- 140x12 -/- 90x12

Right so w/o was going great!!! Got a PR on my military press...only got 3 reps on my own and almost a 4th...spotter kicked in to finish 4 and got a forced rep. Still feeling good...SS's were really pumping along. Got through everything and was on my last set of upright when on the 9th rep half way up I got a dagger slicing like pain in my left shouder (same one I tore my cuff in) I dropped the weight RIGHT AWAY!! Big clank and BOOM and I stopped.

I walked around for a while and stretched it out...pain went away pretty fast and I did a few things with the 5lb db's to see how it was. I finished my w/o pain free so I'm not to worried...I was just scared. I think b/c my shoulders were so tired I might have just jerked it a little and caused some pain again...I'll ice it down tonight and do some light work with it tomorrow. I have been working it every week so I'm surprised it is giving my problems...hope it all works out!

Diet:
20 minutes HIIT Cardio
M1:8oz Chicken, 1 pear
M2:2 scoops whey, 1 tbl flax
M3:6oz chicken, salad, 1 tbl natty pb
M4:2 scoops whey, 3/4 cup dry oats
M5:8oz chicken, califlower, 1 tbl natty pb (to come)

 

[DeadBolt]

O shit in my furry of almost screwing my shoulder up I forgot to mention...weight is down to 167/168lbs. Its inbetween and can't see exactly lol. I was so happy when I saw that!!!

 

[gwcaton]

O shit in my furry of almost screwing my shoulder up I forgot to mention...weight is down to 167/168lbs. Its inbetween and can't see exactly lol. I was so happy when I saw that!!!

Hey MoFo ! ,

congrats on the PR ! And the weight going down Keep us posted on the snhoulder , hope its ok

 

[Burner02]

I got a dagger slicing like pain in my left shouder (same one I tore my cuff in) I dropped the weight RIGHT AWAY!! Big clank and BOOM and I stopped.

u ok? I know that pain...

 

[DeadBolt]

Hey MoFo ! ,

congrats on the PR ! And the weight going down Keep us posted on the snhoulder , hope its ok

Hey thanks bud...finally gettin some PR's damnit LOL. Shoulders a tad sore but wont know anything for sure till tomorrow morning. It was a late night at the firehouse so now my whole schedual is jacked up. Gotta sacrafice some sleep tonight I think to get up and do cardio and get some stuff I need to get done.

u ok? I know that pain...

I'm ok for now heh...I've torn the cuff before and the pain is in the same spot but not as intense. Some def soreness though...I may have just aggrivated it. I'll take it easy and see what happens.

 

[Burner02]

It pains me to see people doing things behind their neck...I even saw a PT showing a female noob behind the neck mil presses this afternoon...oy..
Doesn't EVERYbody know that that puts extra strain on one's rotators and offers no additional benefit???
ok, off soap box...

thinking of changing workouts in a couple weeks..
c-my journal..whaddya think?

 

[DeadBolt]

It pains me to see people doing things behind their neck...I even saw a PT showing a female noob behind the neck mil presses this afternoon...oy..
Doesn't EVERYbody know that that puts extra strain on one's rotators and offers no additional benefit???
ok, off soap box...

thinking of changing workouts in a couple weeks..
c-my journal..whaddya think?

Yea I see people doing that ALL the time....it really pisses me off. But hye they will never learn. I even see people who have really screwed their shoulders ip by doing them continue to do them. That makes no sense to me either.

On my way bud....workin on 3.5 hours of sleep...

 

[Burner02]

sounds like caffene will be your friend today..

 

[DeadBolt]

sounds like caffene will be your friend today..

Hell no...I use to live on 3-4 hours of sleep for years LOL. I am up and about now. I don't like it but I'll probably be up all day.

Went in for some INTENSE Hiit. I don't know what it was today but I really pushed myself to my limits. I stayed at 80-90% of my max heart rate for the 20 minutes. My legs were burning so bad....I wish I could keep em from doing that so I could up the intensity a little more lol.

I'll go back in for bi's/tri's at like 3:30.

 

[Burner02]

sounds like the intensity was good enuf there, high speed...

Hey, some days you are on the jazz..and all is good!

 

[DeadBolt]

sounds like the intensity was good enuf there, high speed...

Hey, some days you are on the jazz..and all is good!

O yea...today was def one of those days LOL!!

 

[DeadBolt]

1-28-05 Shock Arms

Well b/c I didn't get much sleep last night I forced myself to take a nap an hour or so before I went back to the gym so I was re-energized. I figured it was better then nothing.

Oly Bar Curl -/- DB Hammer Curl
65x10 -/- 30'sx10
75x7 -/- 30'sx7

DB Curl -/- cable curl(opposite pulleys-forget the name)
35'sx9 -/- 30x15(each side)
35'sx6 -/- 40x9 " "

DS DB Preacher
25x5 -/- 20x5 -/- 15x5 no power left here

BB Skull -/- CG Bench-using same bar and weight
60x10 -/- 60x15
70x8 -/- 70x12
**One hell of a burn out of these boy!

Cable French Press -/- Straight bar pushdown
50x12 -/- 90x10
50x10 -/- 90x8

DS Single arm pushdown
40x10 -/- 30x6 -/- 20x8

Calves
Abz

Overall really great w/o....my arms were numb at the end of it. This was the first time I ever did the oly BB curls...they felt awsome I realy like them alot. I guess the grip really changes the way I feel about em or something I dunno.

Diet:
M1:8oz Chicken, 1 pear
M2:3.5oz chicken, 1 scoop whey. 1tbl flax
M3:2 scoops whey, 3/4 cup dry oats
M4:6oz chicken, salad, 1tbl natty pb(to come)
M5:8oz chicken, veggies, 1tbl natty pb(to come)

Can't wait for tomorrows circuit training!!!

 

[gwcaton]

Well b/c I didn't get much sleep last night I forced myself to take a nap an hour or so before I went back to the gym so I was re-energized. I figured it was better then nothing.

Oly Bar Curl -/- DB Hammer Curl
65x10 -/- 30'sx10
75x7 -/- 30'sx7

DB Curl -/- cable curl(opposite pulleys-forget the name)
35'sx9 -/- 30x15(each side)
35'sx6 -/- 40x9 " "

DS DB Preacher
25x5 -/- 20x5 -/- 15x5 no power left here

BB Skull -/- CG Bench-using same bar and weight
60x10 -/- 60x15
70x8 -/- 70x12
**One hell of a burn out of these boy!

Cable French Press -/- Straight bar pushdown
50x12 -/- 90x10
50x10 -/- 90x8

DS Single arm pushdown
40x10 -/- 30x6 -/- 20x8

Calves
Abz

Overall really great w/o....my arms were numb at the end of it. This was the first time I ever did the oly BB curls...they felt awsome I realy like them alot. I guess the grip really changes the way I feel about em or something I dunno.

Diet:
M1:8oz Chicken, 1 pear
M2:3.5oz chicken, 1 scoop whey. 1tbl flax
M3:2 scoops whey, 3/4 cup dry oats
M4:6oz chicken, salad, 1tbl natty pb(to come)
M5:8oz chicken, veggies, 1tbl natty pb(to come)

Can't wait for tomorrows circuit training!!!

Nice wo DB !!

Whats in your circuit training ? Is this the routine P-funk helped you with ?

 

[Rissole]

DB Curl -/- cable curl(opposite pulleys-forget the name) Cory curls

BB Skull -/- CG Bench-using same bar and weight
These woulda been screamers

Great wo buddy, looks well thought out, some great supersets.
A double thumbs up

 

[DeadBolt]

Nice wo DB !!

Whats in your circuit training ? Is this the routine P-funk helped you with ?

Hey thanks GW!

Yea its the one pat helped me out wiith. This is what I will be doing tomorrow:
sat- total body circut:
squat
push up
pull up
barbell curl
row
pressdown

Everything 15-20 reps, do all of them back to back then rest for 30-60 seconds. Gonna try to do it atleast 4 times and if I can go more I'll see how many I can do.

 

[DeadBolt]

Great wo buddy, looks well thought out, some great supersets.
A double thumbs up

Damn I thought it was corey curls but wasn't 100% sure. Thanks my man!!

 

[Burner02]

my arms just got extra tired from readling that...

 

[Rissole]

apples are better than pears

 

[Rocco32]

Nice w/o Dead, very impressive. When you list "veggies" in your meals, what's your most eaten veggie?

 

[DeadBolt]

apples are better than pears

Yea but I don't have any heh....I had bought a big bag of pears and am just running out now. I am going to start doing oats rather then fruit for post cardio. I figure its time to cut out all my fruit consumption...I cut the dairy out about 2 weeks ago so now I'm doing the same for fruits.

I am hoping it will help me drop some more lbs in the last few weeks.

 

[DeadBolt]

my arms just got extra tired from readling that...

Heh thanks burner...yea it was a pretty tiring w/o...I liked it alot!

 

[DeadBolt]

Nice w/o Dead, very impressive. When you list "veggies" in your meals, what's your most eaten veggie?

Thanks Rock!

My veggies vary, cucumbers, brocclie, colliflower, lettuce, cabbage, or a bag of mixed veggies which contain brocclie, colliflower, and carrots all mixed together. Those are my main staple.

 

[DeadBolt]

1-29-05 Endurance Training

All I can say is god damn!!! This was so much fun and so damn tiring. I got 4 sets done and could have cheated 5 but I like my form to much. Next week I'll shoot for 5 clean sets with proper form.

Did one of each back to back pause 30 sec start another cycle. Repeated 4 times.

Speed Squats
95x20
95x20
95x20
95x20
**Need to increase

Pushups
bwx20
bwx20
bwx20
bwx20

Pullups
asst#11x20
asst#11x20
asst#11x20
asst#12x18

B/O Row
70x20
70x20
70x20
70x20

BB Curl
40x15
30x20
30x20
30x20
**felt like a pansy struggling with this!

Pushdown
70x20
80x20
90x20
90x20
**Start at 90 next time

Hypers ext's
Stretch

People were lookin at me weird as hell today...they are all just dudes thats lift heavy weights and bullshit the entire time on saturdays...I was just workin my ass off...not talkin and sweating like a pig heh. They were like why would you do that...I just ignored em and jumped into another set. By the end of my 4th cycle I saw everyone staring and one of the guys was like..."whens he gonna stop?" I just wanted to yell out NEVER!!!! lol but instead I took a chug of water.

 

[DeadBolt]

Just took some pics and I am not pleased at all. Very much lack of defenition...not happy at all for being like 5 weeks out from a comp. I can't post them b/c I can't get em from the camera to the comp without a certain cd so once I find it I'll post em. I wont be happy but I'll do it lol.