Deadbolt's Transformation!

[DeadBolt]

12-9-04 Shock Back/Traps

Chin Up -/- Pullover
asst#6x8 -/- 50x12
asst#7x8 -/- 60x12

DB Row -/- Stiff Arm Pulldown
2 sets @ 60x10 -/- 100x8

Good AM's -/- Hyper Ext.
95x10 -/- self x12
115x8 -/- self x12

CG Pulley Row DS
#10x12 -/- #9x8 -/- #8x8

B. Row-Shrug -/- DB Shrug
115x12 -/- 60'sx8<<no grip
135x10 -/- 60'sx10

Decent w/o today...no complaints except I had no one to spot me for the chins so I had to use the machine again which is way to wide.

Good AM's felt great...weight is steadily going up. Really felt them today and and working on going lower. I am just shy of getting parallel to the floor but next week I will def get it!

The CG row was weird b/c it isn't weights labeled just every other plate has a number. I honestly couldn't tell you what #10 is...maybe 135ish or 155ish it felt like...not real sure sorry.

 

[CowPimp]

Good mornings supersetted with hyperextensions, ouch. I bet your lower back was torn a new one on that. All the better. A strong core makes for strong lifts.

 

[DeadBolt]

Good mornings supersetted with hyperextensions, ouch. I bet your lower back was torn a new one on that. All the better. A strong core makes for strong lifts.

It felt awsome though. My entire back is shot today...it is sooooo sore. Been a whole since my lats were sore...traps and core get sore every so often but never my lats. I def. enjoyed my workout yesterday and plan to do the same one next time. It just kicked ass.

Today was a day of rest...been running erands ALL day...here and there then back here then shoot over there LOL. Only day off in 3 weeks gotta take advantage of it. I still have more to do but need to take a breather.

I had a little cheat meal today. I had some meatballs in sauce...fritata(egg omlette sorta)...chicken(baked)...and some bean salad with onions in it. The carbs were low but the overall cals were DEF. out of my range I should be in. I should have drained all the sauce and stuff but it tasted so damn good. I don't think it will set me back to far b/c I have been so strict with my diet lately.

 

[DeadBolt]

Not sure why I'm posting but just got done working an 18 hour shift(currently 1:20am) and need to be up at 5am for a firehouse function so I figured I'd just say wasssuuuppp! I think I'm losin it lol...got work all day after the function as well...hope everyone has a better weekend then I did. See everyone on MONDAY!!!

 

[DeadBolt]

O man what a shitty weekend! Yea so friday night I got 4 hours of sleep...up bright and early for a double at work...got off work saturdaynight/sunday morning and was suppose to go to sleep but ended up staying up all night b/c I had so much stuff to do at home...at the firehouse by 5am for a fund raiser out by 3pm...at work by 3:15pm...home by 10:12pm. In 3 days I've gotten 4 hours of sleep. I don't know how I made it but I did!

Diet: Oh boy I'm in trouble. I pretty much had a KILLER day of cheating...the entire day. Just ate like 29389759345205793 carbs and I don't feel guilty at all. (I know Riss I should have stayed strict but if I don't do this I return to my evil ways of binging then I'm really screwed) Surprised the sh!t out of me. I started to feel guilty but then I just thought why? This is my one day a month that I have designated to cheat just like I did in November and all the other days I am very strict about it. So now I need to keep my normal clean diet and I should be good to go. I have noticed an intese amount of veins coming out now so I guess its coming along ok.

Training: None over the weekend but I hope with all those carbs today I can break some records tomorrow for my POWER chest/delts! The flat bench is really killing me and I know I have gotten stronger so maybe it will show tomorrow morning. Just as long as my shoulder doesn't give way my chest will push through those sticking points.

 

[CowPimp]

I don't think I could've maintained a perfect diet or training regimen during a weekend like that. I think maintaining your sanity was enough.

 

[gwcaton]

Morning DB,


Man you have a incredible schedule . Glad it's not mine !

 

[DeadBolt]

I don't think I could've maintained a perfect diet or training regimen during a weekend like that. I think maintaining your sanity was enough.

Heh yea it was tuff man...but now this morning I have only one desire and thats to keep a clean diet and go to the gym. I got my cousin to go so I have a little extra encouragement for those PR's.

 

[DeadBolt]

Morning DB,


Man you have a incredible schedule . Glad it's not mine !

Heya GW thanks for stoppin in....yea my scheduals pretty nuts around the holiday season. It should melow outsoon enough.

 

[DeadBolt]

12-13-04 Power Chest Delts

Flat BB Bench
155x6
165x5
165x5

Incline Smith Press
135x6
145x4
145x4

Dips
25x6
25x6

Milt DB Press
35'sx6
40'sx6
45'sx3

Side Lateral
20'sx8
25'sx6
30'sx4

BO Rear Delt DB's
25'sx8
30'sx6

Overall it was a SO SO workout. Not the best I've had...I just wasn't feeling it. Dips the weights were very low on them...only managed a 25 just had no energy left. Laterals were done with VERY strict form thats why the weights were lowered but they felt good. I like to mix up the cheat laterals with some really haevy machine laterals and very strict form DB laterals.

 

[DeadBolt]

12-14-04 Power Arms

EZ Curl Preacher
65x6
75x4

DB Curl
35'sx6
2 sets @ 40'sx4

Hammer Preacher
2 sets @ 25'sx6

Standing hammer
30'sx8

Single Arm Pushdown(palms down)
2 sets @ #6(60-70lbs)x6
1 set @ #7(70-80lbs)x5

Skull crusher-ez curl bar
65x10
85x6

Machine Ext
40x8
40x8

Overall it was a killer workout, felt super strong and was pumped to the max. Really ripped up the bi's and tri's were hurtin by the end to lol. Machine Ext ya just can't go that heavy and do em right but they feel so good I love incorporating theminto my routine.

Diet is standard and soone nough I get to do my cardio...gonna start hittin it twice a day...after the weighrs then again at night a few times a week.

Off to work be back later on tonight.

 

[gwcaton]

EZ Curl Preacher
65x6
75x4

DB Curl
35'sx6
2 sets @ 40'sx4

Hammer Preacher
2 sets @ 25'sx6

Standing hammer
30'sx8

Single Arm Pushdown(palms down)
2 sets @ #6(60-70lbs)x6
1 set @ #7(70-80lbs)x5

Skull crusher-ez curl bar
65x10
85x6

Machine Ext
40x8
40x8

Overall it was a killer workout, felt super strong and was pumped to the max. Really ripped up the bi's and tri's were hurtin by the end to lol. Machine Ext ya just can't go that heavy and do em right but they feel so good I love incorporating theminto my routine.

Diet is standard and soone nough I get to do my cardio...gonna start hittin it twice a day...after the weighrs then again at night a few times a week.

Off to work be back later on tonight.

DB,

My arms were tired just from reading this ! By the time i got to the 3rd exercise i was thinking "damn his arms are going to fall off"

 

[DeadBolt]

DB,

My arms were tired just from reading this ! By the time i got to the 3rd exercise i was thinking "damn his arms are going to fall off"

Heh I've always loved working arms I think they are my strongest feature compared to the size of the muscles. They def took a beating.

 

[Paynne]

I agree, that is a killer arm wo

 

[DeadBolt]

Hey everyone sorry I haven't been around lately...it was finals week so I didn't even have time to sleep. Most nights I was getting like 3-4 hours and it sucked. But now its ALL over. School is over...I quit my job...and I have 1 month to myself! I was fed upwith my job so I am looking for a new one now...something with out so many a$$holes working there.

Diet pretty much went to hell this week b/c I was so stressed out with work and school...had zero time for anything.

I was still going to the gym I will post all my lifts seperatly.

Now all is leveled out and everything will get back in order.

 

[CowPimp]

You jumped over a big hurdle. This month of reflection and relaxation will do you good.

 

[DeadBolt]

12-16-04 Power Back/Traps

Bent Row
115x6
135x6
135x6
145x4

CG Chin
selfx6
selfx6
selfx5

Good Mornings
135x6
145x4

CG Cable Row
#12x6
#13x4

Row/Shrug
150x8
150x8

Machine Shrug
320x8
360x8
380x8

Overall it was a pretty good workout. Bent Rows felt really good and the chins are coming along. I have my cousin hold my feet and he said he barely touches them and in another week or so I shouldn't need him. So I am progressing faster then I thought. Good AM's were KILLER....the heavy weight really gets ya fast by the second set I was toasted LOL...didn't want to go heavy again and risk injury. The weight is growing rapidly though.

Next week I want to start some squats and maybe some deads...we'll see how it works out.

 

[DeadBolt]

You jumped over a big hurdle. This month of reflection and relaxation will do you good.

Hey thanks for stoppin in bud! Yea I went through a crazy time this month and it so was not worth it. I stopped hangin out with my friends, no more girlfriend, diet went to shit. Just seems in my head it wasn't worth me doing so damn much. So now this next month off its time to get things back to where they were and maybe find a job with more decent hours.

 

[BabsieGirl]

No more girlfriend? I didn't know you had one.....sorry to learn you're no longer in the relationship realm. It'll be aight

What's your major?

 

[DeadBolt]

No more girlfriend? I didn't know you had one.....sorry to learn you're no longer in the relationship realm. It'll be aight

What's your major?

Yea I HAD one but no longer lol. Its no big just the price I paid for working every friday saturday and sunday all day long.

My major is exercise science. Once I get that degree I will move onto exercise physiology.

 

[DeadBolt]

12-20-04 Rep Range Chest/Delts

Today was a decent day...sooo friggin cold I had no desire to lift but I got it done.

Flat Press
135x8
145x8
155x5

Incline-normal(not smith)
115x8
115x6
115x7

Pullover
65x12
65x11

Standing Military Press
75x8
85x6
85x5

DB Front Lateral
25'sx11
25'sx10

DB Side Lateral
2 sets @ 20'sx12

DB Rear Delts
25'sx12
30'sx12
30'sx10

Abs
20 Minutes Cardio AM
40 Minutes Cardio PM
**I was pressed for time with both cardio sessions so I only did what I had time for.

Shoulders was just one of those days I felt like hittin em hard with DB's from all angles. It worked b/c they were numb

 

[Rissole]

Overall it was a SO SO workout. Not the best I've had...I just wasn't feeling it. Dips the weights were very low on them...only managed a 25 just had no energy left.

Yes i am watching..... Sometimes after a big weekend like you had your workout's can suck.... no sleep, bad meals..... I've had weekends where i eat lots of carbs and think this will be great on Monday... all carbed up.... and then ya workout's almost always suck's.....

 

[DeadBolt]

Yes i am watching..... Sometimes after a big weekend like you had your workout's can suck.... no sleep, bad meals..... I've had weekends where i eat lots of carbs and think this will be great on Monday... all carbed up.... and then ya workout's almost always suck's.....

Thanks for stoppin in bud!

Yea thats how that day was. But hey the good come with the bad. I'm not to concerned with gaining strength for now just as as long as I maintain I'll be happy. Really focused on strict form and my cardio now...need to get lean fast b/c results have been very slow.

 

[DeadBolt]

12-21-04 Rep Range Arms

BB Curl
60x8
70x6

Hammer Curl
2 sets @ 30x10

Preacher Curl(machine)
60x16
70x10

Concentration Curl
20x16

Machine Ext.(single arm)
40x10
50x6

Kickbacks
15x12
20x12

Single Arm Pushdown(palms down)
60x12
60x10

Overall good workout. I have been struggling to stay in my rep ranges lately so today I went lighter on everything to ensure I managed the reps I needed. On some I mis-judged though and got like 16 reps for a few sets LOL. It was a good workout though and felt awsome...really pumped the whole time.

Need to start adjusting my bench though. i feel my form is not where it should be. I followed the link in mudge's signature but it isn't working for me. I am not a naturaly talented bencher...just not my strong point. I am really using alot more tri's then I would like b/c my tri's really get hit hard on chest day and I still tend to use alot of shoulder. But when I go wider my shoulders really start to hurt...lots of tension on them. From now on I am going to adjust the way I do everything b/c something needs to be done or my bench will never grow. I've been stuck here for weeks and I now know why...its a matter of correcting it though.

 

[DeadBolt]

Afternoon everyone. I was going to do some cardio this morning a few hours before legs but I couldn't get out of bed. I was at a fire all night and I was exhausted when my alarm clock went off. I missed 2 cardio seesions(last nights and this mornings b/c of the fire). I'll try to do some late tonight way after legs is done. Just figured I'd come in and say whats up.

Also need to up my water intake...getting some crazy cramps with this new creatine I'm taking. I guess what I was drinking wasn't enough.

 

[CowPimp]

Afternoon everyone. I was going to do some cardio this morning a few hours before legs but I couldn't get out of bed. I was at a fire all night and I was exhausted when my alarm clock went off. I missed 2 cardio seesions(last nights and this mornings b/c of the fire). I'll try to do some late tonight way after legs is done. Just figured I'd come in and say whats up.

Also need to up my water intake...getting some crazy cramps with this new creatine I'm taking. I guess what I was drinking wasn't enough.

Damn, sounds like a long night. Kudos to you for doing that though; that's very noble of you.

It's hard to drink enough water. I think that is one thing I have the most trouble with. I drink a good amount, but probably not as much as I should.

 

[Paynne]

It looks like you are one busy mofo db

 

[DeadBolt]

CowYea man water is a pain to get down for me. Not that i don't like water its just that during the winter I have no desire to drink it. Little by little I am forcing myself to drink more though...these cramps are killing me lol.

PaynneYea you got that right I am one busy mofo but someone's got to do it heh. I really don't mind it to much...I am not the kind of guy who can sit still for to long so I am always finding things to do.

Today was a little mix up. I was going to do legs but ended up going to the gym really late so all the gear was taken. I just did back/traps and cardio. Tomorrow is my first week of legs in a long time...I hope I don't screw my knee or hip up again.

 

[DeadBolt]

12-22-04 Rep Range Back/Traps

WG Pulldown
150x6
135x8
135x8

DB Row
2 sets @ 55x12

Machine High Row
140x12
180x12

Stiff arm pulldown
80x18
100x11

DB Shrug
65'sx12
65'sx12
95'sx12(straps)

Machine Shrug
360x12
380x10

Overall a decent workout...forgot to get deads or GM's in there but it was still decent. I was happy with the weights..even hough lower I really went for higher reps so thats what cunted for me today. Also did cardio for 45mins after the weights but it was to late to get in and do another session.

 

[DeadBolt]

I did legs today but my notebook is in my car and it is damn cold to go outside LOL. It felt GREAT to finally work legs again and they were stronger then I though. I actually got like 225 for 8 on my hacks which is a slight increase I believe. But they died out fast...real fast heh. Glad to report no pains or anything. Hammies are feeling strong as well. Hopefully it is an on going gaining spurt for the next few weeks.

I also messed around with some benching with my cousin today. He did a few heavy warm ups then got his first time ever 315x1. Not to spectacular I know but he is only 160ish lbs so that is twice his weight. After that he also maxed out on reps with 180x27. There is a benching competition in like 6 or so months that my gym hosts to see who can bench the most reps with their body weight. He is trying to win this year so he wanted to see where he stood.

I played with my grip some to see where it felt comfortable and I moved my grip out about an inch and it felt decent. Weight went up really easy so I will try this and see if it eliminates my shoulder more and uses the pecs a tad bit more. I hope it works. Next week I'll work into it with some reps during shock week so power week I am comfortable with the grip to see if my max goes up some.

Diet has been really good lately and today I was proud of myself. Had to make a wendy's run for the guys at the firehouse and spent like $100 there. First time they ever delivered to my car in the parking lot b/c the order was so big. I only snagged a few fries on the rid back but that was it! I was resisting so bad and finally just left to make sure I didn't eat anything.

Hope everyone has an awsome holiday season...merry xmas to all. I'll be hitting up massive amounts of cardio tomorrow LOL...want to try some callistetics and standard cardio in the am then probably run on my treadmill at night while the family is over. Gotta keep it up no matter what!