Deadbolt's Transformation!

[DeadBolt]

Sounds like you had a good time man. Happy New Years!

Hell yea LOL...same to you man. I use to work every new years as a food runner but this year I said screw it and celebrated. For a first time I think I did pretty good heh.

 

[DeadBolt]

1-02-05 Cardio

Today I did an hour of cardio on an empty stomach just to try it out. Cardio is getting easier to get done but I need to pick up a good book...I've read all the new magazines in the gym already LOL.

Just a tip don't drink cold water on an empy stomach while doing cardio. I forgot to take my water out the night before to warm up some so I had to drink it ice cold. It hit my stomach like a spear and I started to cramp lol. So not kewl.

 

[gwcaton]

Wow ! great dedication there DB ! Toss some my way would ya ?

 

[DeadBolt]

Wow ! great dedication there DB ! Toss some my way would ya ?

LOL Gw you have plenty...your doin awsome man!

Well now I'm not only training for the IM Comp...I'm thinking of joining a novice one in my area once the schedual comes out for 2005. I don't think I'm quite ready for a real comp...overall not to well developed for a comp but it may just be a good learning experince and give me something to go by for another one. We'll see what happens once the schedual comes out and how I turn out for march 6th.

 

[DeadBolt]

1-03-05 Power Chest/Bi's

Yea well I was all pumped for today but the bench wasn't nice to me today. Heres what I did:

Flat BB
155x5
165x4
165x4

Decline BB
135x8
155x5
155x4

Weighted Dips
25x8
35x6

Alt DB Curls
35'sx7
40'sx5

Hammer Curls
35'sx6
40'sx5

Conc Curls
30'sx7
30'sx8

Abz/Cardio

I have decided to focus on bench alot more and sacrifice numbers from here on end. I will no longer be going low reps...strictly higher reps lower weights to focus on form...pause benching/varying grips and speeds the whole nine. If I want to get better I need to correct all the problems now.

I was 1 rep shy of Pr's for my flat bench. Best I ever got was 165x5 for 2 sets so I was really pissed off the entire workout. I honestly was just moping around the rest of the workout b/c I was so upset. Bi's cheered me up some though. I had a ton of power in my bi's today...the 40's went up with no problems and I know for sure I could have gotten the 45's for both hammers and alt curls. I didn't want to push it though. I had solid form and everything went smooth.

Cutting is really getting to me...I have made a vow to stay away from the firehouse more b/c I find myself cheating more there. I picked all night tonight and b/c my training was so late I was hungry all night. I'm kind of peeved I let myself go tonight b/c I was doing good and debated forcing myself to throw up....but then I'd be right back to where I was a few years ago and I don't want to go back to the hospital for that again. I feel so uncomfortable right now...I can't wait until this is all over so I can go to a normal diet again. 2 more months....then its all over.

Tomorrow morning is power legs...I'm shooting for a PR in my squats. If I hit 255x4 I'll be very happy. Best I ever got was 245x4 I think so if I up it 10lbs I'll be happy.

 

[DeadBolt]

Tomorrow morning is power legs...I'm shooting for a PR in my squats. If I hit 255x4 I'll be very happy. Best I ever got was 245x4 I think so if I up it 10lbs I'll be happy.

I could have sworn this is what I did but I dug through my records and only have 225 documented. Maybe I thought I did 245...either way I'm still shooting for 255 LOL. Hell a 30lbs increase wont be to much after a few months off..lol.

Im shooting for this:
warmup 135x6
warmup 185x6
working sets 225x6--245x5--255x4

Tomorrow we'll see just how close I get to that.

 

[Rissole]

Sheesh... everytime i come in here you been cheatin.... i must have e.s.p.
Don't make me come over an kick your ass.
Happy new year bud

 

[gwcaton]

Yea well I was all pumped for today but the bench wasn't nice to me today. Heres what I did:

Flat BB
155x5
165x4
165x4

Decline BB
135x8
155x5
155x4

Weighted Dips
25x8
35x6

Alt DB Curls
35'sx7
40'sx5

Hammer Curls
35'sx6
40'sx5

Conc Curls
30'sx7
30'sx8

Abz/Cardio

I have decided to focus on bench alot more and sacrifice numbers from here on end. I will no longer be going low reps...strictly higher reps lower weights to focus on form...pause benching/varying grips and speeds the whole nine. If I want to get better I need to correct all the problems now.

I was 1 rep shy of Pr's for my flat bench. Best I ever got was 165x5 for 2 sets so I was really pissed off the entire workout. I honestly was just moping around the rest of the workout b/c I was so upset. Bi's cheered me up some though. I had a ton of power in my bi's today...the 40's went up with no problems and I know for sure I could have gotten the 45's for both hammers and alt curls. I didn't want to push it though. I had solid form and everything went smooth.

Cutting is really getting to me...I have made a vow to stay away from the firehouse more b/c I find myself cheating more there. I picked all night tonight and b/c my training was so late I was hungry all night. I'm kind of peeved I let myself go tonight b/c I was doing good and debated forcing myself to throw up....but then I'd be right back to where I was a few years ago and I don't want to go back to the hospital for that again. I feel so uncomfortable right now...I can't wait until this is all over so I can go to a normal diet again. 2 more months....then its all over.

Tomorrow morning is power legs...I'm shooting for a PR in my squats. If I hit 255x4 I'll be very happy. Best I ever got was 245x4 I think so if I up it 10lbs I'll be happy.

Hey DB,

Nothing wrong with that wo ! So you missed a pr on bench . bet ya get it next time

Good luck on them Sqauts ! Are you breathing like Dr. Rock suggested ? Let me know how it works .

Oh and I din't turn you in to Riss. He just showed up on his own

 

[DeadBolt]

Sheesh... everytime i come in here you been cheatin.... i must have e.s.p.
Don't make me come over an kick your ass.
Happy new year bud

Jesus riss...you need to show up more often damnit. How did I know after you posted that you would be coming in here....lol.

Thats OK I think I'm good for now just been some crazy junk food around me so now I wont be around it.

Happy new year Bud! Whens the new journal coming out...its the 4th already...or is it out and I'm behind times?

 

[DeadBolt]

Hey DB,

Nothing wrong with that wo ! So you missed a pr on bench . bet ya get it next time

Good luck on them Sqauts ! Are you breathing like Dr. Rock suggested ? Let me know how it works .

Oh and I din't turn you in to Riss. He just showed up on his own

Yea the PR was important to me but my form is not where I wanted it to be either. I had a few of the pro's at my gym watch me bench yesterday and I realized whats wrong. Everytime I come to the bottom my right elbow moves in and the left side has to compensate. I guess from when I tore my cuff it got use to that and b/c I used DB's for so long afterwards I never corrected it. So now I need to work on it.

Yea I have an hour before the squats I'm trying to wake up lol...almost time for a shower. Yes thats how I always breath...been doing that for a long time. I do it on many lifts not just squats...most leg exerises and many many others. Really keeps the mid section tight...and allows me to focus on the weight and not my lower back getting bent out of shape lol.

Yea yea...I know you called him up asap. Now I just need to stay clean for the next 2 months....I know he wont be in here for a while so I need to do good to make up for my slacking lately lol.

 

[DeadBolt]

1-4-05 Power Legs

No PR's today lol. Today was the fiest time I've gone heavy on squats in about 3 months. I thought I'd have more power then I did but I guess my legs aren't use to that kind of weight. Maybe once my cut is over I'll be able to up the #'s some.

Squat
2 warmups
225x4
225x4>>below parallel.
185x6>>ass to the grass with a pause

Hack Squat(press was taken)
185x8
225x6

Single Leg Ext.
2 sets @ 50x8

DB SLDL's
65'sx5
65'sx5
70'sx5
**Done with a stretch beyond the toes, not straight down.

Single Leg Curl
55x8
65x5

Overall had a good workout and even though I didn't hit the numbers I wanted I got some good depth on all my squats. Really got a good stretch and form was solid. Very pleased.

SLDL's were done differently today. I ussualy go to my feet but today I made sure to extend the DB's beyond my toes about an inch or two and got a killer stretch in the hams and gluts. So much harder this way...I liked it alot. I could have easily gotten 80+ if I went to my feet but the 70's got me to failure. I have really started to enjoy this exercise.

I guess thats all to report...diet will be standard today I already have em cooked up lol. I am off to look for a new job finally and look into my new phone. It looks like its going to be a crazy day of running around and doing all the things I need to get done. Wish me luck finding a job....any suggestions where to look feel free to give em up lol.

 

[gwcaton]

Nice wo DB !


How do you like the Db sldl 's ? I have thought about using them once in a while .

 

[Rissole]

Yea yea...I know you called him up asap. Now I just need to stay clean for the next 2 months....I know he wont be in here for a while so I need to do good to make up for my slacking lately lol.

Oh i'm back now buddy, I'm reading this journal "every day"

 

[CowPimp]

How do you like the Db sldl 's ? I have thought about using them once in a while .

I was going to ask the same question...

 

[DeadBolt]

Gary & Cow I love those things. They were weird for me to adjust at first and could barely get any weight going on em but once I got my form locked in place I could really rip my hams up. They feel so much better then BB sldl's...I guess its just the stretch and range of motion I can get with them. I can't go nearly as heavy but I feel it does a betetr job for me. These and deep squats are my favorite leg exercises...only way I can really hit the glutes and hams nicely. If you do try them do a set or two just straight down to the top of your feet then use the same weight and on the way down push the db's out some beyond your toes....the feeling is out of this world!

Riss Well then welcome back. Could use ya around gettin me in shape. Kind of losing motivation here....no desire to continue with this competition anymore.

 

[Rissole]

Riss Well then welcome back. Could use ya around gettin me in shape. Kind of losing motivation here....no desire to continue with this competition anymore.

DB i know exactly what you are sayin, think of what you wanna achieve though and if you get to your deadline and miss it then there's that oppertunity gone.....I did my comp in Sept and didn't get as lean as i wanted so deep down i feel a bit ripped off, but for me i know what i can do this year... Make the determination to push through.... No.... even more so.... up it.... put more effort in, train harder, get more cardio in, up the intensity!! Destroy the will to back off by upping the bar another 3 notches. Come on bud, you can do more than you think you can, see that goal and hit it with all you got

Obsessed is just a word the lazy use to described the dedicated!!

 

[gwcaton]

DB i know exactly what you are sayin, think of what you wanna achieve though and if you get to your deadline and miss it then there's that oppertunity gone.....I did my comp in Sept and didn't get as lean as i wanted so deep down i feel a bit ripped off, but for me i know what i can do this year... Make the determination to push through.... No.... even more so.... up it.... put more effort in, train harder, get more cardio in, up the intensity!! Destroy the will to back off by upping the bar another 3 notches. Come on bud, you can do more than you think you can, see that goal and hit it with all you got

Quote:
Obsessed is just a word the lazy use to described the dedicated!!
Man he got ya there DB ! Using your own qoute against ya !

Aim high , matter of fact aim higher than that . Aim high enough so that if you don't reach what you are aiming at you still end up being where you really wanted to be in the first place . I make no sense at all do I !

 

[DeadBolt]

Riss Thanks for the encouraging words....good use of the sources in my sig lol. I think I have been pretty fried outltely and all the cardio is kicking my ass. Yesterday I took a day off from it b/c I was so tired and I think it helped boost my spirits. Once again man thanks....I'm setting my goals very high and now I'm just hoping I can reach em. If so it will be the first time I ever get a 6 pack so I'm almost scared to see what I look like with one LOL.

Gary Yea I understood what you were sayin don't worry. Us weird people think alike Thanks for all the support...hope I hit the level I want to be in.

 

[DeadBolt]

Not so Power Delts/Traps

Well I have decided to change my routine up some. I have decided to get rid of power week for a little bit until the comp is over. I am going to be shooting for higher reps with more intensity and moving through the workout faster to sustain a higher heart rate.

Seated DB Military Press
45'sx6
50'sx5 PR
50'sx4
**Machine Press
80x13

Front Lateral
2 sets @ 30'sx8

Side Lateral
25'sx10
25'sx8
**Machine Lat
100x15>>sinlge arm

B/O Lateral
30'sx8
35'sx8

DB Shrug
65'sx15
2 sets @ 75'sx10

Machine Shrug
320x8

Calves


So I changed my w/o so I can get some more reps in there. I feel the intensity level is no so high on power week b/c of the extended rest period so I have decided to cut it out and in addition to that going heavy just isn't feeling right anymore. I have been doing it for a while and wan't to take a break from it....just reps for a while.

Shoulders felt awsome today...lots of power now that I don't do chest first. Last time I did DB military press I struggled with the 45'sx3 with a spot on 2. I blew that out of the water and barely struggled with the 50's. They brought me just to failure.

Form was awsome today...all the laterals were just perfect. I went a little lighter and made sure of it.

No cardio....I felt a little fried yesterday so I just skipped it and went home to rest. Today will be easy b/c I got my new nextel so I have like 300 #'s to program into it....that hour of cardio should be cake LOL.

 

[CowPimp]

Gary & Cow I love those things. They were weird for me to adjust at first and could barely get any weight going on em but once I got my form locked in place I could really rip my hams up. They feel so much better then BB sldl's...I guess its just the stretch and range of motion I can get with them. I can't go nearly as heavy but I feel it does a betetr job for me. These and deep squats are my favorite leg exercises...only way I can really hit the glutes and hams nicely. If you do try them do a set or two just straight down to the top of your feet then use the same weight and on the way down push the db's out some beyond your toes....the feeling is out of this world!

Actually, I have done platform SLDLs before. I touch the barbell to my toes when I do these. People always question how my lower back doesn't buckle under the pressue. That's another variation you may want to consider.

 

[gwcaton]

Nice wo DB.
I don't know anything about the science behind bodybuilding but your change in routine sounds pretty good to me. maybe throw a power week in there evry so often for fun


Congrats on the PR!

 

[DeadBolt]

Actually, I have done platform SLDLs before. I touch the barbell to my toes when I do these. People always question how my lower back doesn't buckle under the pressue. That's another variation you may want to consider.

Yea I was thinking once I get bored of these db sldl's I'll try those. I push the DB's forward beyond my toes for an extra stretch and it is a great contraction. Really something totaly awsome to try...it sounds like it would hit the same parts as the platforms b/c you are going a little deeper. You can't hold as much weight unless you use straps but you'd never know it when your doing the set the feeling is all there lol.

 

[Rissole]

Whats a nextel ?? Oh and we're looking for an 8 pack, not a pathetic 6
Click sig for my new journal

 

[DeadBolt]

Nice wo DB.
I don't know anything about the science behind bodybuilding but your change in routine sounds pretty good to me. maybe throw a power week in there evry so often for fun


Congrats on the PR!

Yea I don't know much behind it either but I do know that many people switch to a higher rep routine during a cut. I am doing this just b/c I am not feeling the heavy lifting, my body is starting to ache, and I have no energy to sling that weight around. The reps helps me get a better burn and raise my heart rate but I can also keep my form and perform a better job on all my lifts. I have a hard time raising and sustaining an elivated heart rate so by this me and my cousin just go back and forth in between sets and the sweat is pretty good. I just don't like waking up in the morning with the pains Im getting.

 

[Rissole]

Just make sure you stay between 6-12 reps, the deal when cutting is, "if you don't use it, you lose it" I changed nothing till my last week before my comp. Maybe it's on your head, but just do what your feelin.
Sides, now for power week i look for 4-6 reps don't care if i get a 3. Rep week is 6-10 with a 10-15 on the last set

 

[DeadBolt]

Whats a nextel ?? Oh and we're looking for an 8 pack, not a pathetic 6
Click sig for my new journal

Nextel is a brand of phone...its the like ultimate two way system out there. They are like walkie talkies and cell phones in one. We all have them in the fire dept b/c it makes life alot easier when trying to get in touch with 30 different guys.

An 8 pack....wow now thats a damn good goal. I don't think I even have an 8pack under there LOL.

 

[DeadBolt]

Just make sure you stay between 6-12 reps, the deal when cutting is, "if you don't use it, you lose it" I changed nothing till my last week before my comp. Maybe it's on your head, but just do what your feelin.
Sides, now for power week i look for 4-6 reps don't care if i get a 3. Rep week is 6-10 with a 10-15 on the last set

Ya know when people say sometimes you need to listen to your body? Well this is one of those times. I just really can't handle a power week right now. No energy and my mind is just like fried so instead of killing myself I am just going to elminate them. This week was all messed up and my reps were crazy but next week I will start the proper rep range week.

 

[DeadBolt]

Oh I forgot to mention I had a killer fire yesterday. We had a decent car fire with about 10ft flames with 2 people trapped. It was awsome...I wish I had the energy in the gym that I did while I was on that hose and breaking things LOL.

Jumped out of our truck and took my jacket off to give to the passenger. She was getting burned so I covered her with my jacket. Grabbed a tool we use to pry doors open and ripped that car to shreds and finally pulled both people out. Then pulled a hose off the truck and put the fire out. It was so much fun cutting through the car with our heavy duty metal saw....cut right through the hood and engine block to get the fire exposed. I had the biggest rush and could sleep for hours after that!!! Just figured I'd post that I finally got to go to work and do some good.

 

[DeadBolt]

1-06-05 Back

I just remembered I forgot to do tri's today LOL...I'll do em tomorrow.

WG Pulldown
#10x7(150lbs?)
#9x10(130lbs?)

DB Row
60'sx10
65'sx8

Machine High Row
2 sets @ 180x10

Stiff Arm Pulldown
90x12
100x8

CG Cable Row
#10x12(150lbs?)
#11x9(180lbs?)

Weighted Hyper ext's
45mins cardio

Todays w/o was all by feel...just jumped into things and if it felt good I did em. Weights and reps were crazy but I didn't give much rest between sets. Just kept a constant pump. I don't know what the weights are b/c they are not labeled but I guessed.

 

[Rissole]

Oh you got an 8 pack buddy.....
Great lookin workout and love that story, your like.... a real hero