Deadbolt's Transformation!

[DeadBolt]

As if going to school full time and working full time weren't enough I decided to join this comp.

Workout will consist of p/rr/s as it has been...not changing that up.

Diet will defenitly be getting changed...I am working out the macros and just starting a general low cal diet for a few weeks to get me adjusted to it. Then I will probably change it around once progress stops.

Measurments I haven't had time to take them yet but I will get on that as soon as I figure out what body parts everyone wants. I will record weight today and bodyfat% at the gym.

The past 5 months or so my diet has gone to hell and for a few days it would get better then it would just fall apart again. Once I post my pictures you will all see how bad it is. My goal is to just lean up to where I once was and go from there. I will post my other info later after work.

Play Hard Win Hard!!!!

 

[gwcaton]

Good luck there DB !

Damn it's getting harder and harder to keep up with all my usual people .

 

[Du]

Another p/rr/s, Ill be followin along. Where in Bergen County are you?

 

[Velvet]

Good luck DB, see ya at the finish line

 

[DeadBolt]

GW Thanks gramps. Yea I know there are so many journals and so little time. Glad you found some time to stop by. I don't know how good I will do these next 18 weeks or so b/c I am so busy with work and school but hell I figured matters well try.

du510 Hey thanks for stoppin in. Yea I have been using p/rr/s for a long time now and made some great gains off of it...I hope by the end of these 18 weeks I can show what it has helped to do for me without the fat. I live in garfield, its a real small town. Its close to passaic, saddle brook, elmood park, lodi, wallington, etc.... There are a ton of bordering towns. Are you familiar with the area?

Velvet Heya hot stuff thanks for droppin in. Oh you will see me at the finish line all right...maybe not where I want to be but I'll be there lol.

 

[DeadBolt]

Damn worked another double yesterday so there was no comp time for me. Gotta be at the catering hall in an hour so I figured I'd come and post something.

Friday I got my weight and BF%--178lbs @ 20%BF. I really lost alot of LBM these past 5 months or so b/c I was 168 @ 9%BF then. Just goes to show ya how much diet does affect your body. Hopefully with a clean diet the muscle memory will kick in and I can get back to where i was faster then before....big dream not reality!

Ummm measurments I don't know exactly what are needed for the comp yet so I will take some tonight after my shift is over. These are what I will jot down:
Chest
Waist(at naval)
Legs
Calves
Arms
Forearms
Wrist
Kneck
Shoulders

Any others you guys can think of that I will need?

 

[DeadBolt]

This is what my general diet will consist of for the next week or so to see how it works. Some days meal 3 or 4 may be switched to a tri-o-plex bar b/c I am tight for time most days. If I am running late its something easy for me to grab.

Mea l 1re Workout
10oz meat or Shake (55-60g protein)
¾ cup cooked rice or oats(30g carbs)
Nat PB/flax oil/fish oil (15g of fat)

Meal 2 ost Workout
Shake (55-60g protein)
Oats (60g carb)

Meal 3
10oz meat (55-60g protein)
¾ cup cooked rice (30g carbs)

Meal 4
10oz meat (55-60g protein)
Veggies
Fats-flax oil/fish oil/olive oil (15g fat)

Meal 5
10oz meat (55-60g protein)
Veggies
Fats-flax oil/fish oil/olive oil (15g fat)

Comes to about 2300 cals:
Cals from:
1150 proteins
460 carbs
690 fats

Grams:
287 prots
115 carbs
75 fats

Once I adjust to this in the next week or so and learn exactly where I will be eating and at what times then I'm sure I will change something.

 

[CowPimp]

Hey DeadBolt, would you care to share the link about proper running form with me?

 

[Du]

du510 Hey thanks for stoppin in. Yea I have been using p/rr/s for a long time now and made some great gains off of it...I hope by the end of these 18 weeks I can show what it has helped to do for me without the fat. I live in garfield, its a real small town. Its close to passaic, saddle brook, elmood park, lodi, wallington, etc.... There are a ton of bordering towns. Are you familiar with the area?

I cant say Ive ever heard of Garfield..... I am in Hackensack/Teaneck all the time.

P/rr/s looks interersting, Ill continue to follow along for a while before thinking seriously about it.

 

[DeadBolt]

CP Why sure. I actually looked it up before I went to work but ended up not posting it due to lack of time. Here are the two posts that had the usefull info in it:

Elbows 90 - 110 degrees (relaxed, not locked; hands drive behind hips and go to shoulders)
Neck, shoulders, arms, hands relaxed
Stay on balls of feet (drive feet under center of gravity, pushing not pulling with legs)
Keep acceleration lean (straight line from ear to ankle)
Keep head up (look where you are going)

This is not mine, by the way, I don't remember where I got it, though, maybe www.explosive power.com

Your problem is in the shoes. You need to force your running form from heel to toe - when your foot hits the ground, you need to roll the foot from heel to outer of foot to toe before lifting back up. Only sprinters (on a track) every really run just on their toes (or balls of the feet). So, your shoes are not supporting your heels; which means that everything up from the heel is affected. Running is not meant to hurt, but running with improper form does hurt. Improper shoes cause improper form; thus, shin splints, knee aches, hips, and shoulder issues all stem from the shoe.

I don't really have any problems with my knees now except if I screw up my steps or come down to hard. They are tight a little but thats just from running alot...if I keep my form when running I am pretty much pain free but the second I start slipping I get tons of pains!

du510 Your real close to me man! Hack. is only like 10 minutes away from me. I end up going there just about every day and actually have a health class in that town. What brings you to that area any hoot?

Hey man p/rr/s is awsome, I've experienced nothing better and once I shed these pounds everyone will see exactly how good it is.

 

[DeadBolt]

My measurments: inches
Chest-41
Waist(at naval)-37
Legs-25
Calves-17
Arms-L-15 1/4 R14 3/4
Forearms-11
Wrist-7 1/5
Kneck-16 1/5
Shoulders-45

I guess the measurments speak for themselves and prove I really sent my body for a loop!

 

[Du]

du510 Your real close to me man! Hack. is only like 10 minutes away from me. I end up going there just about every day and actually have a health class in that town. What brings you to that area any hoot?

Is that health class at FDU? Im there very often because my girl goes there. Its only about an hour from my house though, and about 35 min from work (Stamford).

 

[DeadBolt]

du510No I go to BCC-community college b/c I'm broke...ok just poor lol. I have 2-3 years at community then 2-3 years at william paterson to finish up my major in exercise science.

Where is FDU in Hack.?

 

[gwcaton]

Hey DB ,


How's the NO-Xplode going ?

 

[Du]

du510No I go to BCC-community college b/c I'm broke...ok just poor lol. I have 2-3 years at community then 2-3 years at william paterson to finish up my major in exercise science.

Where is FDU in Hack.?

It straddles the Hackensack River. The Hackensack part is directly across the street from Target, down a long driveway. There is an office park there too. My girl plays bball there, so shes on scholarship, but it one hell of an expensive school. Not worth it, IMO.

Where is BCC?

 

[DeadBolt]

GW I don't know honestly lol. The first week it seemed to help some on lifts but with my knee and pain killers and stuff I don't know how it truelly affected me. I will be uping the dose this week from 2 scoops to 3 scoops in hopes of it kicking in harder. I have had no negative affects so I guess thats good as for pro's I will have to wait and see for the this week. I hope its not more $$ down the drain.

du510BCC has 2 schools, one in Hack and the other in Paramus. The one in Hack is on passaic st. I don't know if you are familiar with beatuy schools but the Parisian beaty school is right next to it. Its actually not to far from the target you are refering to. If I keep taking passaic street past BCC I will end up at a sears I believe and the target is just down the road. I have been there numerous times. I will have to check it out...maybe tomorrow if I have time after class I will take a drive and look around. There are a ton of things around there I could mention but right now I can't think of where they all are in th town lol it would mean I need to take a drive around to refresh my memory.

 

[gwcaton]

GW I don't know honestly lol. The first week it seemed to help some on lifts but with my knee and pain killers and stuff I don't know how it truelly affected me. I will be uping the dose this week from 2 scoops to 3 scoops in hopes of it kicking in harder. I have had no negative affects so I guess thats good as for pro's I will have to wait and see for the this week. I hope its not more $$ down the drain.

Hope not. It looked kind of pricey .

 

[DeadBolt]

Hope not. It looked kind of pricey .

Yea it was. If its a waste I'm gonna write the company a letter complaining about it lol...I could have put that money towards suppliments I know that work for me or even just have bought food.

This coming week will tell. I think with a proper diet it will affect me more and help out with gains. Now that everything is in order results should show.

On a side note: I just cooked my carbs for tomorrow and there aint much LOL. I'm use to eating that much in one sitting and nows its spread over 3 meals. I have a massive eblock of chicken refrosting in the sink for tomorrow.....O yea the sounds of me getting back to normal and the way I use to be--pathetic and no life!

 

[Rissole]

Go DB

 

[DeadBolt]

Go DB

Thanks for the support Riss! Could always use a little from you!!

Damn I woke up this morning and went to check my block of chicken and it was bad!!!!!! It wasn't even fully defrosted but you could smell that nasty odor...I was pissed! I guess my pops didn't buy me the best stuff out there. From now on I have to deal with it myself like I use to and go to my favorite butcher. He never does me wrong.

O well so I made steak

 

[DeadBolt]

11-9-04 RR Chest Delts

BB Flat
135x8
145x6
145x5

DB Incline
55'sx6
50'sx7

Peck Deck
100x12
110x10

Standing DB Press
30x8
30x8

Bent Lateral DB
25'sx10
30'sx9

Cable Side Lateral
20x9
20x10

10 Minutes HIIT and Abs thrown in there as well for fun lol. Overall crappy chest workout but shoulders felt good. All the lifts were super low today I guess I just wasn't feeling it today. Load of stress and other things going on that when I lift alone all I do is think about them! Plus I cut alot of carbs out so that may have alot to do with it as well. Overall nothing special.

Todays diet was my first attempt at eating properly but had nothing to prep...no rubber main containers to bring food so my first 3 meals were fine...next one was crap then ended the night with a shake. Tomorrow I will be good and prepare all my meals in advance so I should be set from now on.

 

[Rissole]

Thanks for the support Riss! Could always use a little from you!!

Damn I woke up this morning and went to check my block of chicken and it was bad!!!!!! It wasn't even fully defrosted but you could smell that nasty odor...I was pissed! I guess my pops didn't buy me the best stuff out there. From now on I have to deal with it myself like I use to and go to my favorite butcher. He never does me wrong.

O well so I made steak

Hey mate, you have my full support
Hmmm bad chicken Red meat is better for muscle anyway...
What are you goals now?? Bulk then cut??? Just cut???
Show me what your eating

 

[Rissole]

Dont worry i just found it up the page Let me look at it and i will critque it later
Not that that will be worth much

 

[Paynne]

On a side note: I just cooked my carbs for tomorrow and there aint much LOL. I'm use to eating that much in one sitting and nows its spread over 3 meals.

Yeah 115 gms carbs ain't much, that'll take some getting used to. Good luck on the comp!

 

[DeadBolt]

Rissole Yea I the red meat was awsome...I am not use to eating it so it tasted so damn good. That would be awsome if you could critque my diet for me, its just something I sorta through together b/c I had no time. Currently trying to decrease my body fat back down to where I was or lower (below 9%). But b/c I lost so much muscle I think I will look so sick its not even funny.

Payne Hell yea thats not much carbs at all lol. I can't imagine when I have to cut carbs again once progress stops LOL. For now though I think just eating clean again will help me drop a few pounds fast.

 

[DeadBolt]

Yea decided not to go to class...have to much stuff to take care of so now I have time to post my workout today.

Today was 11-9-04 RR Arms
CG Bench
135x8
135x7
135x6

French Press
40x12
50x12
***Theses were awkward b/c I normally do them with a DB but today I tried a cambered bar...have to adjust. Next time I do em I think I'll hit 60's or 70's easy b/c these were way to light.

Pushdowns
70x11
70x10
***strict form back straight and up against support pad (no leaning forward to cheat one bit lol)

Alt DB Curls
30'sx8
35'sx6-wore me out lol
30'sx7

Hammer Curls
25'sx10
30'sx8

Concentration curls
20x's12
25'sx10

Also did calves, forearms, and 20 Minutes HIIT cardio. Great workout today, hid to much energy though. I felt like I could of kept going forever. I feel this is the N0-explode kicking in just giving me that extra bit of energy to get through the day.

Honestly I'd rather put my $ towards something thats going to help give me strength or mass rather then making me energetic all day but hey I bought it matters well use it.

 

[gwcaton]

Nice wo DB Probably had those guns pumped up to 16 " or better !!

How tall are you anyway ?

 

[DeadBolt]

Im 5'6"...yes a short little porker I know lol. My arms were rockin at the end of that workout but maybe 6 months ago they would have pumped to 16"...since then I've lost a few inchest from my shoulders, chest, and arms. People still say I have mass but I def. lost alot of it.

Those alt DB curls KILLED me lol.....they took everything out of me. Those 35's felt like I was curling a horse lol.

Well today was my first real day on the diet....feels awsome to be getting back on track and I am just feeling better overall.

 

[DeadBolt]

Wow I have been slacking...no time for anything anymore LOL.

Diet yesterday was crap!!! I had at least twice the amount of carbs if not more then I was suppose to and they all came from breads and regular rice. Not happy at all and this whole weekend I feel will be a poor diet weekend b/c I am working like 10 hour shifts every day so no time to prep. Monday must start a new cycle if I want to stay in this race.

Today I did legs and yesterday was back/traps. I will post them seperatly as follows.

 

[CowPimp]

Wow I have been slacking...no time for anything anymore LOL.

Diet yesterday was crap!!! I had at least twice the amount of carbs if not more then I was suppose to and they all came from breads and regular rice. Not happy at all and this whole weekend I feel will be a poor diet weekend b/c I am working like 10 hour shifts every day so no time to prep. Monday must start a new cycle if I want to stay in this race.

Today I did legs and yesterday was back/traps. I will post them seperatly as follows.

Don't sweat it. A few days of an off diet isn't going to hurt you. In fact, it will probably be good for you mentally. Just shrug it off and keep truckin'.