Deadbolt's Transformation!

[DeadBolt]

Well just got home from work another cold ass day of parking cars....worst job ever LOL.

Diet was soso today...not my above lsited diet but it was clean and to the point...nothing crazy so I am happy.

Here was my back/traps wo from thursday:

RR back/traps

Chin Ups-self
x5
x10 w/ spot-very light
x9 w/ spot-very light

Cable Row
165x8
165x8

Pull down-2 sep. handles for stabalizing muscles--much harder
105x10
120x8
***These felt awsome...truely a new exercise I like alot--you feel it so much!!

Stiff Arm Pulldowns
90x15
100x9

DB Shrug
70'sx20
80'sx15
90'sx10
***I feel high reps does me better with traps...I get much better results.

Upright Row
110x9
***Just an added bonus LOL

FINALLY got chinups on my own!!!! I am working on the pull ups now but the chins really ripped my back up...so sore the past few days.

Overall a decent workout, very very fast. Had only 45 mins between coming home from shooting my guns and going to class so I shimmied as fast as possible.

 

[DeadBolt]

RR Legs--first time since knee injury!!!

Quad Ext's
90x12
110x10

Hack Squat
135x12
185x10
225x7

Single Leg Press
s sets @ 90x10

SLDL
95x10
115x12
115x12

Legs felt fine for the conditions. Some pains just form lifting again and alot of soreness the days after. Went super light on presses and SLDL b/c they felt very uncomfortable. I am taking it very easy on legs from now on and not going crazy...I want them in tip top shape. I couldn't manage anything after the SLDL's, curls and everything just brought me a ton of pain,

Now as if legs wasn't enough I must confess me and my cousin got crazy. We started trying out the tri ext. machine for giggles and it ended up an entire arm workout lol. Here it is:

Mach. Ext.
30x12
40x8

Rev Single arm Pushdown
50x8
50x8 PR

DB curl
35'sx6
40'sx4 PR

Preacher BB curl
60x4

Hammer Curls
30'sx8

We just had some extra energy and I actually hit some PR's although on nothing I care about but hell its still a PR lol. I had an awsome workout for arms and legs all in the same day. To be honest i wasn't gonna post the arm part but I figured you guys deserve to know everything thats goin on in my gym.

 

[gwcaton]

DB,

Nice workouts ! Congrats on the PR's

Do you do your hack squats on a machine or with a BB ? A hack machine is the next thing on my wish list

 

[CowPimp]

Pretty nice upright rows there. I like that lift a lot; I feel it is underrated.

 

[DeadBolt]

DB,

Nice workouts ! Congrats on the PR's

Do you do your hack squats on a machine or with a BB ? A hack machine is the next thing on my wish list

Hey thanks GW, yea the 40's we pretty kewl to be curling...an experience for me.

Hacks are done on a machine, I can def. go heavier then that though. I love the machine its so awsome. Def. worth your wild to get one but thats all they are good for. Can't really do much else on it so its a tuff decision ya know?

 

[DeadBolt]

Pretty nice upright rows there. I like that lift a lot; I feel it is underrated.

O yea defentily love those Rows. No one ever does them in my gym, no idea why. I can't go as heavy with a BB but with cables I can icrease the weights alot more.

 

[Rissole]

Hey DB, finally got back... if you train in the morn all i can say is drop pre w/o carbs, just prot and fat. Up other meals to bring your cals back up
No cardio??

 

[DeadBolt]

Hey DB, finally got back... if you train in the morn all i can say is drop pre w/o carbs, just prot and fat. Up other meals to bring your cals back up
No cardio??

Welcome Back Bud!

Yea I workout after meal one...in the AM. So the 60g's post w/o then 30'gs in the next 2 meals and I'm ok for now?

Yes I do cardio, its sparatic but I do it. For the past few weeks I have been getting some HIIT in there 2-3 times week but the past week my gym has been under construction so I was unable to do it. We got all the cardio equipment so it should be fun now. Also I valet park cars so I run ALOT at work for hours on end so I have to watch how crazy I go in the gym or else I will be to tired to work.

As for cardio types though I don't feel HIIT ever helps me as much as others. I have experimented before and by using a lower heart rate (60-70% range) for a longer duration (30-45mins) I shed more LB's. I will be mixing it up from now on due to time and some days I will do HIIT and others I will do longer duration.

Hows all that sound Riss?

 

[Rissole]

Yeah sounds cool, the consistancy is where it pays off. No cheating and consistant cardio are the keys. You can shed the BF and keep the mass if your cals are just right

 

[DeadBolt]

Yeah sounds cool, the consistancy is where it pays off. No cheating and consistant cardio are the keys. You can shed the BF and keep the mass if your cals are just right

Yea I have been pretty good with cheats. I need to go buy some more meats though. Eating this much meat is burning a hole in my pocket and my pay checks aren't enough to buy the true bulk amounts. I have to save my $$ so I can pay for college LOL.

How often do you re-calculate your cals when cutting? So far I've lost 2lbs and was wondering around when should I start decreasing my cals?

 

[DeadBolt]

11-15-04 Shock Chest/Delts

Incline Smith -/- Cable X
135x8 -/- 50'sx10
135x6 -/- 50'sx9

Flat DB Fly -/- Dip
30'sx10 -/- selfx8
25'sx12 -/- selfx7

Machine Press
120x8 -/- 150x6 -/- 75x8
***Really had to go alot lighter to keep the shoulders from kicking in!

DB Side Lateral -/- Machine Lateral
20x10 -/- 80x12
20x10 -/- 100x10
***These were done one arm at a time for focus and concentration.....no cheating!!!

Reverse Peck Deck -/- Upright Row
120x10 -/- 100x12
120x9 -/- 110x9

Cable Front Raise
60x6 -/- 50x6 -/- 40x8

Also did abs and stretching of legs--hams and hip flexors

Overall decent workout...haven't done this in about 6 weeks so it felt weird but I think all went well. Chest took a beating and the weights were def. lower then normal but it felt great!

 

[gwcaton]

Hey Db,

remind me , why haven't you done shock for 6 weeks ? what has your rotation been ?

 

[DeadBolt]

Hey Db,

remind me , why haven't you done shock for 6 weeks ? what has your rotation been ?

I actually just screwed up LOL. I was wacked out with school and work and had so many things on my mind I skipped it by accident. I took a week or so off then went back into the rotation but once shock chest came I thought it was power again so thats what I did only to realize I had screwed up the next day.

Yea I know I'm a dumb ass lol

 

[gwcaton]

I actually just screwed up LOL. I was wacked out with school and work and had so many things on my mind I skipped it by accident. I took a week or so off then went back into the rotation but once shock chest came I thought it was power again so thats what I did only to realize I had screwed up the next day.

Yea I know I'm a dumb ass lol

At least i have a Good excuse for crap like that

 

[DeadBolt]

At least i have a Good excuse for crap like that

Me at work=
Me in school=
Me trying to figure out what day it is=

Everything just becomes one big blurr LOL

 

[DeadBolt]

Tuesday Shock Arms 11-16-04

EZ Curl Bar standing -/- CG Chin
60x10 -/- self x4
60x9 -/- spot x8

BB Preacher -/- Hammer Curl
50x10 -/- 25'sx6
50x10 -/- 20'sx10

DS Concentration Curls
20x12 -/- 15x8 -/- 10x10<<those get heavy fast LOL

CG Bench -/- Pushdowns-back supported no cheating and no leaning forward
135x10 -/- 50x12
134x6 -/- 60x10

Skull Cusher -/- Single arm ext's
30'sx8 -/- 30x8
25'sx10 -/- 30x8

DS Bench Dip
135x8 -/- 90x8 -/- 45x6

30mins cardio w/ heart rate 130+...his will increase in time to 45 minuts then an hour.

Overall awsome workout...had a great time today. I just didn't have a care on my mind and me and my cousin were in great moods so I think that made it all the better.

 

[gwcaton]

Nice wo DB One of these days you'll be big and strong like me

 

[DeadBolt]

Nice wo DB One of these days you'll be big and strong like me

Hey it takes time...I now know this. When I first started I thought I'd get huge, ripped, and strong over night. Now I realized this crap is tuff LOL...one day GW one day...I'll be like you. But for now I will sit here and dream of it

 

[CowPimp]

EZ Curl Bar standing -/- CG Chin
60x10 -/- self x4
60x9 -/- spot x8

That has always been one of my favorite supersets. The pump is wonderful.

 

[gwcaton]

Hey it takes time...I now know this. When I first started I thought I'd get huge, ripped, and strong over night. Now I realized this crap is tuff LOL...one day GW one day...I'll be like you. But for now I will sit here and dream of it

Oh it takes time but it won't take you as long as you think. You have youth and knowledge on your side. If I knew what i know now when I was your age I'd be big !

 

[DeadBolt]

CowPimp I love that superset. It gives the most killer pump afterwards. Well I love close grips period...I hate pullups b/c they butcher my shoulder but cg's I can do. I can work so many different muscles with just that one exercise its awsome.

GW Hey Gary don't sell yourself short lol...you look damn good. I'm in no rush to get anywhere. Right now I'm taking it easy with the dieting and just trying to shed a few pounds. Then hopefully once my life gets a little more stable and the depts slow down I can make some better progress...but for now I am doing what I can.

 

[gwcaton]

CowPimp I love that superset. It gives the most killer pump afterwards. Well I love close grips period...I hate pullups b/c they butcher my shoulder but cg's I can do. I can work so many different muscles with just that one exercise its awsome.

GW Hey Gary don't sell yourself short lol...you look damn good. I'm in no rush to get anywhere. Right now I'm taking it easy with the dieting and just trying to shed a few pounds. Then hopefully once my life gets a little more stable and the depts slow down I can make some better progress...but for now I am doing what I can.

You are wise for one so young grasshopper !

 

[DeadBolt]

You are wise for one so young grasshopper !

LOL your to much GW...you crack me up

 

[DeadBolt]

Shock Legs 11-18-04

Leg Ext. -/- Hack Squat
90x10 -/- 185x10
110x10 -/- 225x8

Press 45 -/- Leg Ext.
320x8 -/- 90x9
320x12 -/- 90x8
***went really light on those prresses...didn;t want to screw the knee again.

DS Lying Leg Curls
70x12 -/- 50x10
70x8 -/- 50x6

Really hit the legs uber hard today and they are numb. Limited on the leg work I did today b/c my cousins back is hurting so we just took it easy and stayed away from anything to straining. But even though I dropped a few sets I didn't miss anything...my legs were still screamin!!!

 

[Rissole]

Yea I have been pretty good with cheats. I need to go buy some more meats though. Eating this much meat is burning a hole in my pocket and my pay checks aren't enough to buy the true bulk amounts. I have to save my $$ so I can pay for college LOL.

How often do you re-calculate your cals when cutting? So far I've lost 2lbs and was wondering around when should I start decreasing my cals?

Your cals are pretty low... i'd just stick to messin with your macro's...

 

[DeadBolt]

Your cals are pretty low... i'd just stick to messin with your macro's...

You don't need to tell me my cals are low...I'm the one eatin em lol. These little tiny meals just don't hack it sometimes.

When you say macro's...whats would I tweak? I can't really decrease my carbs by much they are already pretty low. I could cut back on some fats I guess. I am going to give it another week and see if I still shed some lbs to see if my diet needs to change yet.

 

[CowPimp]

You can try to only eat meals containing protein & fats or protein & carbs, but not a combination of all three. The protein & carbs meals are breakfast, prior to your workout, and post workout. If you don't workout, then the 3 protein & carb meals are the first 3 meals of the day. All other meals are protein & fat.

You could also try doing some cardio immediately after lifting weights. That is one time when fat burning should be nearly optimal.

 

[DeadBolt]

Cow I do not take in any carbs before my workout...I workout first thing in the morning so Riss said for me to just ingest them all post workout. I do protein fats in the am then hit the weight. Following the weights I do my cardio then 3 carb/prot meals then a prot/fat meal or two.

 

[DeadBolt]

Errrr friday was a little hectic. I had no work so I had NOTHING to do LOL. I ended up hanging at the firehouse and had some not so good things but nothing to crazy. I felt myself just wanting to binge and eat all the crap there but I tried to hold off...it wasn't a full out binge but my hunger got the best of me at times.

Back w/o was decent.

11-19-04 Shock Back

Pulldown -/- Pullover
#9 roughly 110lbsx8 -/- 50x12

Pulldown -/- Machine High Row
#9 roughly 110lbsx10 -/- 140x10
#9 roughly 110lbsx10 -/- 140x10

Stiff Arms PD -/- Cable Row
100x10 -/- 150x6
100x10 -/- 135x10

Machine Close Supported Row
110x10 -/- 90x10 -/- 70x10
***back was so tired here I felt like I was just going through the motion felt nothing lol.

Also did a few deads but it was odd. I did 135 with no problem and the second I went to 185 it felt like I was holding 300. It was so damn heavy and not even for my back, it was all my grip. I use to put up 245 for 4-6 without much grip problem but now with just 185 I can barely hold on.

Next week is power week so I will give deads another go and see how it works out. I know my deads would be lower then before but theres no reason why my grip should limit me like that. I'm baffled!

 

[gwcaton]

...theres no reason why my grip should limit me like that. I'm baffled!

And if you don't stop it you'll go blind