Just so you know, the wider your grip on the bench press, the more stress it places on your shoulders.
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Deadbolt's Transformation!
- Thread starter DeadBolt
- Start date
Yea I know but I have been trying to find that "perfect" grip where it puts the most stress on my chest and the least amount on my shoulders and tri's. I ussually have a narrow grip which makes me have a very long push and uses alot of tri's. I think this is why my bench sux so much so I am doing it wider now and it feels good. I actually feel it less in my shoulder at my current width...but if I go any wider it will probably rip my shoulders up heh.CowPimp said:
Today was an awsome day....first off MERRY XMAS to everyone!
I actually got up early went into the gym before it closed and got some callistetics/cardio in for a while. Felt really good and had my heart rate up for a long time. Then I didn't cave in one bit at the massive family dinner tonight!! No cakes, no cookies, no carbs, no cheats!!! I was so proud of myself and tomorrow should be even harder b/c I will be there all day but hopefully I will manage the same as I did today.
Tomorrow morning first thing on an empty stomach I want to get some cardio in on the treadmill at my cousins house...I hope that works out. I'll warm up with callistetics then hit the treadmill for a jog to keep the heart rate up some. Shoot depending how my legs feel maybe I'll get 2 sessions in lol but I'm not planning that far in advance.
I actually got up early went into the gym before it closed and got some callistetics/cardio in for a while. Felt really good and had my heart rate up for a long time. Then I didn't cave in one bit at the massive family dinner tonight!! No cakes, no cookies, no carbs, no cheats!!! I was so proud of myself and tomorrow should be even harder b/c I will be there all day but hopefully I will manage the same as I did today.
Tomorrow morning first thing on an empty stomach I want to get some cardio in on the treadmill at my cousins house...I hope that works out. I'll warm up with callistetics then hit the treadmill for a jog to keep the heart rate up some. Shoot depending how my legs feel maybe I'll get 2 sessions in lol but I'm not planning that far in advance.
Happy Holidays DB
You've got a will of iron to avoid Christmas goodies my friend. Merry Christmas!
Same to you gary!gwcaton said:
They are my weakness, once I cave in to one its all downhill lol. I'm tryin hard today.CowPimp said:
12-23-04 Rep Range Legs
Heres the leg w/o I forgot to post for the other day. First time I did legs in a long time so the weights are pretty low.
Leg Ext.
5 gradually increased sets...warmup/test the knee and legs to see if they could handle it.
Hack Squat
135x15
185x12
225x9
Single Leg Press
2 sets @ 90x12
DB SLDL
35'sx12
45'sx12
55'sx10
Single Leg Curl
50x8
Really kept it light and low volume...didn't want to chance anything. They felt good and have been sore as hell for the next few days. Doesn't help I've been doing alot of cardio as well.
TODAY-XMAS...I did good today...didn't really cheat at all. I had some standard meals...meat and veggies. Only things that were bad were 2 quals that were a little greasy (I patted em dry), some dried figs, some grapes, and like 4 crackers. I had no desserts or anything...I felt good about my my self...but I still took in a few to many cals and some unwanted sugars from the figs and grapes. But I feel those were better then me having cakes and crap like that. Now I can hit the gym tomorrow to burn all of it off lol.
Hope everyone had a great holiday....
Heres the leg w/o I forgot to post for the other day. First time I did legs in a long time so the weights are pretty low.
Leg Ext.
5 gradually increased sets...warmup/test the knee and legs to see if they could handle it.
Hack Squat
135x15
185x12
225x9
Single Leg Press
2 sets @ 90x12
DB SLDL
35'sx12
45'sx12
55'sx10
Single Leg Curl
50x8
Really kept it light and low volume...didn't want to chance anything. They felt good and have been sore as hell for the next few days. Doesn't help I've been doing alot of cardio as well.
TODAY-XMAS...I did good today...didn't really cheat at all. I had some standard meals...meat and veggies. Only things that were bad were 2 quals that were a little greasy (I patted em dry), some dried figs, some grapes, and like 4 crackers. I had no desserts or anything...I felt good about my my self...but I still took in a few to many cals and some unwanted sugars from the figs and grapes. But I feel those were better then me having cakes and crap like that. Now I can hit the gym tomorrow to burn all of it off lol.
Hope everyone had a great holiday....
That's not too bad DeadBolt. I definitely would consider that well within the realm of reasonable, especially for Christmas day. I pigged out myself. Either way, I bet you won't gain any weight. A young and active guy like you has a body that will adapt to those extra calories for just one day and take care of them.
Yea I don't think those extra cals will harm me at all...not worrying to much. I'll def make up for it in the gym tomorrow though LOL.CowPimp said:
Well my plans of hitting the gym today aren't going to follow through. This is the second time that the owner of my gym said he would be open and its the second time in a row he wasn't! I'm gonna kick his ass monday...its not so much that I can't get into the gym its more that I had to gather my stuff, drive all the way there in the damn cold(no heat in the car yet) and find out he's closed. I could have stayed home and got my meal 1 in an hour earlier LOL.
O well no big I guess its off to doing things around the house now.
O well no big I guess its off to doing things around the house now.
Shock Chest/Bi's
Decided to change up my routine a little. It will go as follows:
Chest/bi's
Legs
Day Off(maybe)
Shoulders/traps
Back/tri's
I have convinced my cousin to switch it up b/c chest/shoulders was getting boring. I want to try working them seperate again b/c by the time I get to shoulders I am just so tired it is almost a waste.
Today was a good workout...very solid very productive!
Incline Bench(regular) -/- Incline DB Fly
105x8 -/- 35'sx8
135x5 -/- 40'sx9
Flat DB Bench -/- Pec Dec
60'sx6 -/- 105x9
60'sx4 -/- 105x9
DS DB Pullover
60x12 -/- 55x8 -/- 45x8
CG Chin -/- DB Curl
selfx9 -/- 25'sx10
selfx6 -/- 25'sx10
BB Curl -/- Preacher Machine Curl
60x9 -/- 50x5
60x8 -/- 40x8
DS Concentration Curl
25'sx8 -/- 15'sx8
Abz
45 minutes cardio
New grip on bench is feeling really good and I know for a fact my new 1RM will be going up next week. Less stress on shoulder and more power behind the bar...still got some tweaking though.
DB bench felt good...weights were very low but it felt decent so I was happy.
Pullovers really rocked the chest at the end. I def enjoy it for a chest movement over a back movement. Triple drop set to failure was killer...def worth trying again.
Bi's were great...chins are coming along nicely and just about getting them on my own. They really tired my bi's out though...the other lifts were simply moving the weight with intense burning lol I just had nothing left come the preachers.
Decided to change up my routine a little. It will go as follows:
Chest/bi's
Legs
Day Off(maybe)
Shoulders/traps
Back/tri's
I have convinced my cousin to switch it up b/c chest/shoulders was getting boring. I want to try working them seperate again b/c by the time I get to shoulders I am just so tired it is almost a waste.
Today was a good workout...very solid very productive!
Incline Bench(regular) -/- Incline DB Fly
105x8 -/- 35'sx8
135x5 -/- 40'sx9
Flat DB Bench -/- Pec Dec
60'sx6 -/- 105x9
60'sx4 -/- 105x9
DS DB Pullover
60x12 -/- 55x8 -/- 45x8
CG Chin -/- DB Curl
selfx9 -/- 25'sx10
selfx6 -/- 25'sx10
BB Curl -/- Preacher Machine Curl
60x9 -/- 50x5
60x8 -/- 40x8
DS Concentration Curl
25'sx8 -/- 15'sx8
Abz
45 minutes cardio
New grip on bench is feeling really good and I know for a fact my new 1RM will be going up next week. Less stress on shoulder and more power behind the bar...still got some tweaking though.
DB bench felt good...weights were very low but it felt decent so I was happy.
Pullovers really rocked the chest at the end. I def enjoy it for a chest movement over a back movement. Triple drop set to failure was killer...def worth trying again.
Bi's were great...chins are coming along nicely and just about getting them on my own. They really tired my bi's out though...the other lifts were simply moving the weight with intense burning lol I just had nothing left come the preachers.
12-28-04 Shock Legs
Hack squat -/- Leg Ext
205x12 -/- 90x9
225x10 -/- 90x9
245x9 -/- 90x9
Leg Press -/- Leg Ext
320x10 -/- 90x9
360xx8 -/- 90x8
DB SLDL -/- Single Leg Curl
60'sx10 -/- 50x10
70'sx10 -/- 65x6
DS Lying Leg Curl
70x10 -/- 50x6
Overall great workout. Last time I did this workout the weights were no where close to these...they were my warm ups pretty much. But that was a while ago. SLDL's are feelign great with the DB's the weight is growing nicely...damn grip is killing me though. The 70's are all I can manage with my grip but I don't want to use straps. i may add in some direct forarm work or something...we'll see.
I can't wait until next week to see what I am squating now. I have gone easy on the hacks the past 2 weeks but next week (power) I feel my big 3's deads, squats, and bench will all be increased.
Hack squat -/- Leg Ext
205x12 -/- 90x9
225x10 -/- 90x9
245x9 -/- 90x9
Leg Press -/- Leg Ext
320x10 -/- 90x9
360xx8 -/- 90x8
DB SLDL -/- Single Leg Curl
60'sx10 -/- 50x10
70'sx10 -/- 65x6
DS Lying Leg Curl
70x10 -/- 50x6
Overall great workout. Last time I did this workout the weights were no where close to these...they were my warm ups pretty much. But that was a while ago. SLDL's are feelign great with the DB's the weight is growing nicely...damn grip is killing me though. The 70's are all I can manage with my grip but I don't want to use straps. i may add in some direct forarm work or something...we'll see.
I can't wait until next week to see what I am squating now. I have gone easy on the hacks the past 2 weeks but next week (power) I feel my big 3's deads, squats, and bench will all be increased.
Way to go DBDeadBolt said:Hack squat -/- Leg Ext
205x12 -/- 90x9
225x10 -/- 90x9
245x9 -/- 90x9
Leg Press -/- Leg Ext
320x10 -/- 90x9
360xx8 -/- 90x8
DB SLDL -/- Single Leg Curl
60'sx10 -/- 50x10
70'sx10 -/- 65x6
DS Lying Leg Curl
70x10 -/- 50x6
Overall great workout. Last time I did this workout the weights were no where close to these...they were my warm ups pretty much. But that was a while ago. SLDL's are feelign great with the DB's the weight is growing nicely...damn grip is killing me though. The 70's are all I can manage with my grip but I don't want to use straps. i may add in some direct forarm work or something...we'll see.
I can't wait until next week to see what I am squating now. I have gone easy on the hacks the past 2 weeks but next week (power) I feel my big 3's deads, squats, and bench will all be increased.
I'll be watching your power week to make sure you aren't slacking off. I'd hate to have to turn you in and have Riss on your case 
gwcaton said:Way to go DB
Thanks for stoppin in bud!
Oh god don't call riss...he's a scary mofo LOL. I will def improve all my lifts come next week...I can almost 100% guarantee it...I feel very confident and strong. Just as long as I don't party to hard this weekend....no drinking just good ol fun and dancing...I think the numbers will be a little higher.
alright then. the fear of Riss stricks again ! Where is that guy anyway ?DeadBolt said:
I have no idea. I know he is starting a new journal for the new year or something but I think he has just been really busy. He's enjoying normal foods again and you know the aussies....just eatin all day long. He only comes out once I start to slack LOL...just when I think I could slip by he pops in...I think you guys just call him and tell em about me LOL.gwcaton said:
DeadBolt said:
That's the kind of confidence that makes for killer workouts. Throw around that iron with intensity!
CowPimp said:
Shock Delts/Traps
Smith Military Press -/- DB Front Raise
115x8 -/- 20'sx10
115x8 -/- 25'sx10
DB Rear Delt -/- Upright Row Cable
30'sx10 -/- 110x10
35'sx8 -/- 130x8
DS Machine Side Laterals
110x10 -/- 90x10 -/- 70x10
Shrug/Row -/- DB Shrug
135x10 -/- 60'sx10
165x8 -/- 70'sx10
DS Machine Shrug
360x10 -/- 300x10 -/- 240x12
Abz
Cardio
Overall not a special workout but I think I could have done better. I was in a big rush and had nothing planned out for this workout...just sorta wung it! Plus the place was packed so it was hard to superset things. Ya know when your heads not into it when a million things are going on..yea well that was today and I had limited time to be in the gym so I flew through the workout. Weights were pretty low but form was perfect so I'll take that over higher weights and sloppy form. These days will be better once I get adjusted to my new routine schedual...shoulders on their own take some more work then I remembered LOL.
Smith Military Press -/- DB Front Raise
115x8 -/- 20'sx10
115x8 -/- 25'sx10
DB Rear Delt -/- Upright Row Cable
30'sx10 -/- 110x10
35'sx8 -/- 130x8
DS Machine Side Laterals
110x10 -/- 90x10 -/- 70x10
Shrug/Row -/- DB Shrug
135x10 -/- 60'sx10
165x8 -/- 70'sx10
DS Machine Shrug
360x10 -/- 300x10 -/- 240x12
Abz
Cardio
Overall not a special workout but I think I could have done better. I was in a big rush and had nothing planned out for this workout...just sorta wung it! Plus the place was packed so it was hard to superset things. Ya know when your heads not into it when a million things are going on..yea well that was today and I had limited time to be in the gym so I flew through the workout. Weights were pretty low but form was perfect so I'll take that over higher weights and sloppy form. These days will be better once I get adjusted to my new routine schedual...shoulders on their own take some more work then I remembered LOL.
Shock Back/Tri's 12-30-04
WG Pulldown -/- Stiff Arm Puldown
#9x10 -/- 100x10
#10x10 -/- 100x8
***Not sure the exact weight not labeled.
High Row Machine -/- Stiff Arm Pulldown
2 sets @ 180x10 -/- 90x10
DS Cable Row
165x8 -/- 135x8 -/- 105x10
Hyperextentions
CG Bench -/- Narrow Dips
135x10 -/- selfx8
135x9 -/- selfx8
DB Skullcrusher -/- Machine Ext.
25'sx12 -/- 30x10
30'sx8 -/- 30x10
DS Straight Bar Pushdown
120x8 -/- 100x7 -/- 70x12
45 minutes Cardio
Overall it was a good workout. Form was perfect and it burned like a mutha heh. I was happy with todays workout.
But I wasn't happy with what the owner said to me today...he banned me from doing good mornings!!!!!!!!!! I was like are you shitting me???? He said they are to dangerous even though my form was perfect and I wasn't even going heavy he saw me warming up and forbid me to do them. I'm pissed b/c they were doing so good. Now I'm forced to do fucking hyperextentions....I hate them!
What next he'll ban squats b/c they could crush you? Or maybe bench b/c you could hurt your shoulders? Please man this is such bull!
WG Pulldown -/- Stiff Arm Puldown
#9x10 -/- 100x10
#10x10 -/- 100x8
***Not sure the exact weight not labeled.
High Row Machine -/- Stiff Arm Pulldown
2 sets @ 180x10 -/- 90x10
DS Cable Row
165x8 -/- 135x8 -/- 105x10
Hyperextentions
CG Bench -/- Narrow Dips
135x10 -/- selfx8
135x9 -/- selfx8
DB Skullcrusher -/- Machine Ext.
25'sx12 -/- 30x10
30'sx8 -/- 30x10
DS Straight Bar Pushdown
120x8 -/- 100x7 -/- 70x12
45 minutes Cardio
Overall it was a good workout. Form was perfect and it burned like a mutha heh. I was happy with todays workout.
But I wasn't happy with what the owner said to me today...he banned me from doing good mornings!!!!!!!!!! I was like are you shitting me???? He said they are to dangerous even though my form was perfect and I wasn't even going heavy he saw me warming up and forbid me to do them. I'm pissed b/c they were doing so good. Now I'm forced to do fucking hyperextentions....I hate them!
What next he'll ban squats b/c they could crush you? Or maybe bench b/c you could hurt your shoulders? Please man this is such bull!
Yeah that sucks. For a long time I worked out at a gym that didn't allow you to squat with any more then 4 plates (225). Funny story. One day a powerlifter who wasn't a regular came in to wo. Once he got up to 315, the 'trainer' told him about the rule. He said yeah right and continued to squat. The trainer got the gym manager who told the guy he had to stop. The PL'er loaded up 500+ on the bar and with his back to the manager proceeded to do reps with perfect form, flipping them both off with his middle fingers raised while holding the bar. It was hilarious. He unloaded the bar while muttering something under his breath, then left.
JerseyDevil said:
*-*-Updated Measurments and results-*-*
Well its now close to the halfway mark of the comp and decided to measure myself. Here is as follows:
Chest-40.5(-.5inch)
Waist-36.5(-.5inch)
Legs-24.5(-.5inch)
Calves-17
Arms- L15.5(+.25inch) R15(+.25inch)
Forearms-11.75(+.75inch)
Kneck-16.5
Wrist-7.5
Shoulders-45.5(+.5inch)
My weight has gone from 178lbs @20%Body Fat.....to.....170lbs @12%Body Fat. Umm I don't know what else to post as dfor updates...I guess thats all.
I will start tanning and uping my cardio from now on as well as cleaning my diet even more. I have been getting tons of offers from personal trainers at my gym but I decline them all lol. I was told to join a real competition in my area for a novice. I am considering it and come march 6th I will see how I am and go from there. I wouldn't mind doing it though.
Well its now close to the halfway mark of the comp and decided to measure myself. Here is as follows:
Chest-40.5(-.5inch)
Waist-36.5(-.5inch)
Legs-24.5(-.5inch)
Calves-17
Arms- L15.5(+.25inch) R15(+.25inch)
Forearms-11.75(+.75inch)
Kneck-16.5
Wrist-7.5
Shoulders-45.5(+.5inch)
My weight has gone from 178lbs @20%Body Fat.....to.....170lbs @12%Body Fat. Umm I don't know what else to post as dfor updates...I guess thats all.
I will start tanning and uping my cardio from now on as well as cleaning my diet even more. I have been getting tons of offers from personal trainers at my gym but I decline them all lol. I was told to join a real competition in my area for a novice. I am considering it and come march 6th I will see how I am and go from there. I wouldn't mind doing it though.
Gary Same to you bud...hope you have a great new years.!
DeadBolt said:
Hey DB ,
Great post
Is there a pool on the outcome of this IM comp ? Sounds like you would be a good one to bet on
Honestly I don't know. I am doing it jsut for the fun of it but once march 6th comes and I see how good I am I may think about a real comp. Not sure yet...but I figured this is a good chance to me to play around with my pre comp prep ya know....water depletion and such.gwcaton said:Hey DB ,
Great post
I wouldn't bet to much money on me....I have a long way to go and it is going to be really tuff to get lookin good. I need below 6-7% just to see abs so thats my goal this time.....low single digits. Theres some really good competition out there.
No training today....the gym is closed or I'd probably go do some cardio lol.
Yesterday wasn't to bad of a day...got some cardio in and did some light stuff in the gym. Didn't cheat to much really...has 2 bagel bites, an egg roll. Nothing crazy didn't drink anything. Only reason I had the bagels and egg roll was b/c I hadn't eaten in like 5 hours and I was starving so I ate em just to kill my hunger. Damn frat houses have nothing healthy LOL. I ended on a pretty strong note yesterday...got no sleep...but diet is right on today so I am very pleased with myself. There were many chances for me to go nuts and I didn't so I'm happy.
Got to sleep at about 8am today and got up at 11:53 for a fire call. Haven't gone back to bed b/c I'm wide awake. I don't know how I'm functioning the way I am but its awsome LOL....I'll take a nap later at the firehouse after I clean it from last nights party.
I hit up 3 parties last night and one of em twice. Went to a friends party...left after the ball dropped....went to a friends frat to hang out....went to firehouse party.....went back to friends house b/c she needed help getting rid of some guys and stayed there till the sun was well up and shining. Oh so much fun I had....first time I've celebrated new years eve and it was pretty awsome and I didn't even drink!
Yesterday wasn't to bad of a day...got some cardio in and did some light stuff in the gym. Didn't cheat to much really...has 2 bagel bites, an egg roll. Nothing crazy didn't drink anything. Only reason I had the bagels and egg roll was b/c I hadn't eaten in like 5 hours and I was starving so I ate em just to kill my hunger. Damn frat houses have nothing healthy LOL. I ended on a pretty strong note yesterday...got no sleep...but diet is right on today so I am very pleased with myself. There were many chances for me to go nuts and I didn't so I'm happy.
Got to sleep at about 8am today and got up at 11:53 for a fire call. Haven't gone back to bed b/c I'm wide awake. I don't know how I'm functioning the way I am but its awsome LOL....I'll take a nap later at the firehouse after I clean it from last nights party.
I hit up 3 parties last night and one of em twice. Went to a friends party...left after the ball dropped....went to a friends frat to hang out....went to firehouse party.....went back to friends house b/c she needed help getting rid of some guys and stayed there till the sun was well up and shining. Oh so much fun I had....first time I've celebrated new years eve and it was pretty awsome and I didn't even drink!
Sounds like you had a good time man. Happy New Years!
