Deadbolt's Transformation!

[DeadBolt]

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

 

[CowPimp]

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.

I don't see why you would want to do that, but alright.

 

[DeadBolt]

I don't see why you would want to do that, but alright.

Me either...I assumed I would want carbs pre and post w/o like I always did. I was just trying out what riss told me to do. I hope he can clarify why I am doing this LOL.

I have been doing it for like a week and figured I'd check my progress and if nothings working I may have to go back to some carbs before my w/o. I have def. noticed a little lack of steam like something is missing in my w/o and I don't really like it.

 

[DeadBolt]

Been pretty busy lately but and never got into the gym monday. I will do chest on turkey day at the firehouse...ahh the joys of having 2 options to workout lol.

So far diet has really gone to shit pardon my french...I just can't get the time in to prep all my meals so i have just been grabing things on the go. I try to eat as clean as possible but I know my carb intake is much to high...just hard to get low carb foods sometimes.

Just got word that the test to become a paid fireman is coming up around april/may. I need to build my strength up some so I can perform better. I want to lean out but am reconsidering this comp. Need to focus on some heavy cardio and solid core movements to perform some of the duties. I am not quite sure what I'm going to do yet.

I'll post my last 2 days of lifts-arms and back.

 

[DeadBolt]

Power Arms 11-23-04

CG Bench
135x9
145x6
155x3

Skull Crusher
3 seta @ 30'sx6

Pushdown V Bar
120x8
130x6
150x5
***Finally racked the pulley w0o h0o!!

Machine Ext-2 arms
60x10
70x4

DB Curl
35'sx6
40'sx3

BB Curl
60x7
70x4

DB Preacher
25'sx6

Hammer Curl seated
30'sx6

There were way to many sets for tri's I am going to cut out alot in the upcoming weeks. Overall a pretty decent workout but its mostly b/c my carb intake is so high.

 

[DeadBolt]

Power Back 11-24-04

Finally did some serious deads again. They felt awsome to do and of course the weights were low but I feel it growing pretty fast.

Deads
155x6
175x5
195x4

Bent Row
115x6
135x5
125x6

Pull Over
65x6
75x5

CG Cable Row
2 sets @ 165x5
***Really couldn't keep my grip here my forearms were shot. I guess they were just really tired from everything else.

Machine Shrugs
360x8
360x6
320x10-Hold and Pause

Overall pretty good workout. Feels good to do some old movements again. And shhh don't tell anyone it felt good to workout alone today even though it was so early in the morning.

 

[gwcaton]

Me either...I assumed I would want carbs pre and post w/o like I always did. I was just trying out what riss told me to do. I hope he can clarify why I am doing this LOL.

I have been doing it for like a week and figured I'd check my progress and if nothings working I may have to go back to some carbs before my w/o. I have def. noticed a little lack of steam like something is missing in my w/o and I don't really like it.

I have always done my A.M workouts on an empty stomach, except coffee and sipping on Cytomax while working out

 

[CowPimp]

Nice shrugs man. Keep pumping out those deadlifts. Your strength in that lift will flourish in no time.

 

[DeadBolt]

Heya guys thanks for stoppin in.

I could never lift on an empty stomach I need something in there. I'd Die!

Yea those deads felt AWSOME! Weights went up nice and I still had more. I think I could have gone 205-215ish but didn't wanna push it. Now every week I will do some sort of deadlift.

 

[Cold Iron]

Sup Deadbolt. Ya man I agree, deads are awesome. Why did you stop them before?

 

[Rissole]

Me either...I assumed I would want carbs pre and post w/o like I always did. I was just trying out what riss told me to do. I hope he can clarify why I am doing this LOL.

I have been doing it for like a week and figured I'd check my progress and if nothings working I may have to go back to some carbs before my w/o. I have def. noticed a little lack of steam like something is missing in my w/o and I don't really like it.

I prefer just fats and protien b4 workout as its slows the protien uptake down and you get good saturation while training, also fat is one of the best fuels for your body to use, it took me about 2 weeks to get used to it but i would never go back to training on carbs now. Then a good fast carb post workout helps the fast uptake of your protien

 

[Rissole]

So far diet has really gone to shit pardon my french...I just can't get the time in to prep all my meals so i have just been grabing things on the go. I try to eat as clean as possible but I know my carb intake is much to high...just hard to get low carb foods sometimes.

Do you want it or not??

 

[gwcaton]

Quote:
Originally Posted by DeadBolt
So far diet has really gone to shit pardon my french...I just can't get the time in to prep all my meals so i have just been grabing things on the go. I try to eat as clean as possible but I know my carb intake is much to high...just hard to get low carb foods sometimes.

Do you want it or not??

OH man ! The Riss is cutting you no slack What ya think about that ? J/k .

 

[DeadBolt]

Arnie I stopped DL's b/c of my knee same with squats. Now I am just getting back into the deads and squats. Not going crazy or anything but not whimping out of it wither LOL. I will do it right this time though and really watch myself...can't afford anymore injuries.

Riss I can always count on ya to give me no sympathy LOL. Yea of course i want it but my situation isn' the best right now. I am going to go shopping saturday night hopefully and try to really get on track again. This comp means everything to me and if I don't give it 100% I'll be pissed!

Gary Hey I love that attitude b/c not to long ago I was the same way and I gave no slack to anyone. Now I need to eat my own words and get my shit straight. Sux to follow your own rules huh....

 

[DeadBolt]

Today was T-day and diet was just out of CONTROL!!!! I ate so much damn food it wasn't even funny but I just kept eating! LOL This weekend will be better though and hopefully this upcoming week I will be able to prep all my meals from now on.

I missed power Chest/Delts on monday so I did a few sets at the firehouse this morning after a fire. Nothing to special really had no energy b/c i was on an empty stomach. The results are in my car but I'll wing it from memory...all 8 sets LOL.

Flat BB Bench
145x5
155x4

Incline Smith
2 sets @ 135x5

Standing BB Milt Press
65x6
85x5
***Only way to get these done and the weight was super light but the balance was an issue.

Oly BB Upright Row
85x5
85x4

Overall it was a pretty shitty workout but it was all I could manage. I was swamped with the firehouse all day...calls galore with people burning food...and I never got sleep. Every hour or two I was up for another call...I found out no one sleeps the night before T-day they just burn friggin' food. I didn't want to go without hitting them though so I figured a few heavy sets was better then nothing.

 

[Rissole]

I'm watchin you boy......!!

 

[DeadBolt]

I'm watchin you boy......!!

Hey someone has to LOL. Don't worry I'm trying and it will get done.

 

[gwcaton]

I'm watchin you boy......!!

I'm watching him watch you LOL

 

[DeadBolt]

I'm watching him watch you LOL

LOL Ok gw....I'll watch you watch me watch him...hows that sound?

 

[Rissole]

Hey someone has to LOL. Don't worry I'm trying and it will get done.

There is no try.... just do.....
Who am i supposed to be watching again

 

[DeadBolt]

There is no try.... just do.....
Who am i supposed to be watching again

You gotta watch me, we know GW has been doin' just fine lol. Only guy his age that looks that awsome...!!

Yea Riss I stopped "trying" to eat right that shit is over rated...now I have just been doing it! Feels good to be gettin my 6 sqyars a day in again and I just feel better. Little tired from the low carbs and working a ton but in a week or so I will be use to it.

I have a question though...its not always possible for me to eat real food so I was wondering if a tri-o-plex would be ok for the next few weeks? It gets crazy at work and shakes just get me so sick sometimes. I almost hurled yesterday after I drank one at work...just killed me! So I know the tri-o-plex's are pretty natural and whole grain so I figured for now they may be OK for an emergency and the macros are pretty close to my needs. What do ya think?

 

[DeadBolt]

Legs 11-26-04

Friday was suppose to be a power legs but I don't feel comfortable with going that heavy with the pains in my knees and hip so I went lighter. I still get some pains when I run so I am just keeping the reps a little higher with lower weights.

Extentions(warmups)
70x12
110x10
110x10

Squats
185x12
225x6
245x4

Hack Squats
2 sets @ 185x8

Extentions
90x8
90x10

Single Leg Curls
2 sets @ 35x10

Also did calves.

Really hit the quads hard here today...felt good but the pain really limited me. Hams I left to a minimum b/c everytime I do them my knee is just filled with intense pain so I didn't do many sets.

 

[DeadBolt]

Rep Range Chest/Delts 11-29-04

Today was killer to get up. I pulled 2 doubles at work saturday and sunday(in the rain all damn day) and didn't get home till 2am. Had to get up at 8 to hit the weights early with my cousin. Feels good to workout on chest day with a spotter....I feel more comfortable and he isn't even doing anything. Heres the results:

BB Flat
155x6
145x7
145x7

Smith Incline(angle purposes)
3 sets @ 135x8

Pullovers
50x12
65x12
***Feel so much better for chest rather then back.

Standing BB Military Press
3 sets @ 75x7

B/O Side Lateral(single arm)
2 sets @ 25'sx10

Machine Side Lateral(single arm)
90x10

Machine Rear Delt
110x10
105x11

AWSOME workout today!!! Just felt so damn good. Bench was higher then my power week go figure My Endorphine High was through the roof today b/c of such a great workout.

Standing military presses were good...still awkward but the weights will go up some. I want to stick with them for a while b/c they really nail the shoulder hard.

Diet was standard and pretty clean. My last meal I had a little beef gravy with my meet and veggies though...ton of fat! But I was craving and now my next two meals will be really clean.

 

[gwcaton]

Great that not only was it a good workout but that it got you so pumped mentally !

 

[DeadBolt]

Great that not only was it a good workout but that it got you so pumped mentally !

Hell yea I was pumped ALL day. Felt like 100 bucks all day and even did homework--4 papers LOL.

I hope tomorrows workout is just as good.

 

[DeadBolt]

Rep Range Arms 11-30-04

Hammer Curl
30'sx8
30'sx6
30'sx7

DB Curl
30'sx10
30'sx9

BB Curl
50x12
60x7

Pushdowns
120x11
140x7
140x8

Skullcrushers
2 sets @ 25'sx10

Single arm ext.--Machine
2 sets @ 30x13

Overall it was a good workout. Th mood was crappy...I think it was the horrible music but the lifts were decent and form was perfect so I am pleased with the workout. Arms got pumped really fast and didn't let me down today. I enjoyed the hammers first so I could go a little heavier on them...nice change.

While at work I am going to stretch my legs and hip flexors out some to see if it helps with the pain. Off to work for a few hours!!!

 

[BabsieGirl]

You have some nice work-outs

 

[DeadBolt]

You have some nice work-outs

Why thank you! You have some killer workouts yourself...I think I'd be flirting with overtraining if I attempted those w/o's regularly lol. Every so often I get a little crazy with sets but never the amount you do.

I just posted in your journal about the diet...

 

[BabsieGirl]

hehehe...there's nothing wrong with flirting I know I do more than I should, but I'm SO use to it and I enjoy hard work outs. Soon I'll be incorporating drop set circuits, THOSE are exhausting!!!

How long have you been weight training?

 

[DeadBolt]

hehehe...there's nothing wrong with flirting I know I do more than I should, but I'm SO use to it and I enjoy hard work outs. Soon I'll be incorporating drop set circuits, THOSE are exhausting!!!

How long have you been weight training?

WOW drop set circuits are gonna be nuts...I want to attempt some normal circuits I've been following in cowpimps journal. They look fun.

I've been weight training for 2 years or so now and the year before that just some cardio and rec sports. Last year I had to take alot of time off from overtraining. I was working out with a guy who wasn't natural and his volume was crazy. I was hitting the weights like 6 days a week and it was nuts LOL. Really fried me out.