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Deadbolt's Transformation!

gwcaton said:
Thats how I did it and look at me now ! A MoFo !!!
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Yes you are...LOL...I don't think I can even do one pull up...I have to try this week for back.
 
P-funk said:
if you can't do pull ups or chin ups what do you do on back day? you should be working on that.

Before I was able to do pullups I would work on it by starting my back workout with a number....say you start with 15. Even if you can do one chin up....you do as many sets as it takes you to get to 15. If it takes you 15 sets so be it!! You will get better as time goes on. Then you can try uping the number as the weeks go on. =
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me too! I got it from Arnie's book...I tried to get 50 reps before 5 sets.
DB, I too started on the asisted PU machine. I decresed my weight until I could do own BW pull ups then worked until I could get 50 reps within 5 sets consistantly (2 - 3 workouts) before I would start to add weight.
Take little steps, and u will get there. I still wanna catch up to NT..that MOFO does some SICK weighted pull ups!
hey, how did u get the Team MOFO? mail it to me or om it to me? puh-lease?
 
Heya Burner...yea Im trying to work it slowely now...if I go to crazy my shoulder realy hates me so I wont be going heavy on them.

Just right click the logo and hit properties. Copy the Location address. Now go to your settings to edit your signature and put the copied line in it. Be sure to place the brackets on the sides as well. It will look like this:

I]
 
I did that..but the size is HUGE
 
**I updated my meals from yesterday...I only got 4 meals in because I fell asleep at like 8:30

Finally my structured life is back!!!!!! Thank god! Regular classes have resumed once again and now I have a set schedual to keep on top of.

Today so far:
Up at 6:30am for...2 minute warm up, 20 minutes Hiit cardio, 2 minute cool down & stretch.
M1:1 egg, 5 whites, 1 medium pear
M2:2 scoops pro complex. 1tbl flax
M3:8oz tuna, 1.5tbl miracle whip, 1 salad, 1 microwaved poached egg
workout
M4:2 scoops whey, 1 cup dry oats
M5:5 small chicken legs, salad with O&V
***I had no more breast or any meat for that matter but needed something solid to hold me for the night. Wont happen again...geting breast tomorrow.
 
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ok...mo bettah..I am now part of....Team MOFO!
yeah baby!
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Burner02 said:
ok...mo bettah..I am now part of....Team MOFO!
yeah baby!
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Congrats!!!
 
...heh heh..and I have a degree in network systems administration....
:D
 
Rissole said:
Hey buddy, how ya feelin?? Gains, losses ??
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I don't knwo right now LOL.

I guess I'm doin OK...kickin it up a notch in the gym with the intensity and really going balls to the walls! This getting up at 6am shit for cardio is killin me though heh....really getting me tired early in the day.

I have one little problem though...I just took my weight and I'm up 3lbs to 172 :pissed: I have no idea what the hell is going on but its like the whole month of january is erased and I'm back to where I was before. I don't see 3lbs of fat on me though...I have a slight center crease from the abs...little gut is much smaller, my upper abs are coming out slightly now. It looks as if I am improving but the scale says other wise. I am a little worried. I'll check my weight again at the end of the week and see what the hell is going on.

My only guess is that it was my weekend of high sodium foods. Had some cold cuts and meatballs. I'm hoping thats what it is...
 
Burner02 said:
...heh heh..and I have a degree in network systems administration....
:D
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They must keep ya for your looks then huh? :D :p
 
my sense of humor...it would be VERY quiet there w/out me..
:D
 
1-24-05 Shock Chest/Back

Don't know why but I felt like doing chest and back again....

Chest:

DB Flat Bench -/- Cable X over
55'sx10 -/- 40x10 (each side)
60'sx8 -/- 50x10 (each side)

Incline BB Bench -/- Incline DB Fly
95x10
105x10 -/- 30'sx10
105x9 -/- 30'sx9

DS Pec Deck
105x12 -/- 90x6 -/- 75x10

Back:
Pullups
asst #9x9
asst #10x10
" "x10

V Pulldown -/- Rope Stuff Arm Pulldowns
#9x10 -/- 90x10
#10x8 -/- 90x10
***no idea the weight of pulldowns

Bent Over Rows -/- CG Cable Row
105x12 -/- #10x12
105x10 -/- #10x10
***No idea the weight of cg rows

DS Machine Close row/rear delts
130x10 -/- 110x10 -/- 90x15

Weighted Hyper Ext's
25x15
35x12
45x8 dropped weight and repped another 8 till failure.

Overall really good w/o. Intensity was great...can't ever complain about a really intense workout heh.

DB bench was low but I expected it b/c I've been using the BB for a few months now. It will grow very fast I think.

Did a few sets of just pullups....trying to build those up some. I plan to do this this every back w/o and then do some with the circuit training.

Pulldowns and CG Cable Rows were done on the unlabeled side of the gym...no idea what the true weight is...its just numbers :shrug:

Hypers felt good...weight and reps are growing. I need to start deadlifting though...I think I'll be able to now b/c I know exactly when my cousin goes in so I can get in like 20 minutes before hand and do a few sets real fast. The DB SLDL's and b/c rows really hit it hard but I want more.
 
Burner02 said:
my sense of humor...it would be VERY quiet there w/out me..
:D
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:laugh: I could see why they keep you!
 
DeadBolt said:
I don't knwo right now LOL.

I guess I'm doin OK...kickin it up a notch in the gym with the intensity and really going balls to the walls! This getting up at 6am shit for cardio is killin me though heh....really getting me tired early in the day.

I have one little problem though...I just took my weight and I'm up 3lbs to 172 :pissed: I have no idea what the hell is going on but its like the whole month of january is erased and I'm back to where I was before. I don't see 3lbs of fat on me though...I have a slight center crease from the abs...little gut is much smaller, my upper abs are coming out slightly now. It looks as if I am improving but the scale says other wise. I am a little worried. I'll check my weight again at the end of the week and see what the hell is going on.

My only guess is that it was my weekend of high sodium foods. Had some cold cuts and meatballs. I'm hoping thats what it is...
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Good, the mirror tells all!!!!! The scales lie :yes: Look for body changes not w8 :thumbs:
 
gwcaton said:
DB,

I think you are insane !!! Nice wo !
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:rocker: They are pretty insane workouts heh...pretty much run from one side to the other side of the gym in fear of losing the intensity. People have learned to stay away from me while I am going at it and understand when I steal their bench or something. I always apologize and tell em I'm done heh.
 
Rissole said:
Good, the mirror tells all!!!!! The scales lie :yes: Look for body changes not w8 :thumbs:
Click to expand...
I was still scared when I saw it heh. I was thinking of making a new diet up...and sticking to it EXACTLY to what I've written down. I'll be sure to try and get enough ingrediants to last a few weeks. Not this 8oz of meat..that I've got. I am going strictly chicken breast, whey, and eggs for protein. Strictly oats and 1 pear a day for carbs, and my efa's will be natty pb, olive oil, and flax.
 
Playing around with strict diet...

Cardio
M1-8oz chicken breast,(375 calories, 70g prot) 1 pear(100 cals, 25 carbs)-7:30am
M2-2 scoops protein powder(200 cals, 40g prot), 1 tbl flax(130 cals, 16 fats)-11am
M3-6oz chicken breast(280 calories, 52g prot), 1tbl natty pb(100 cals, 8-10 fats),veggies-2:30pm
w/o
M4-2 scoops whey (200 cals, 40g prot), 3/4 cup oats (225 cals, 45 carbs)-5:30pm~6pm
M5-8oz chicken(375 calories, 70g prot), 1 tbl natty pb(100 cals, 8-10 fats), veggies9pm~9:30pm

Total calories=2085 calories
Total protein=272g's
Total Carbs=70g's (not including veggies)
Total Fats=58g's (including from meat)...otherwise 36g's without meats

So if I were to follow something along these lines how would this look? Only thing that concerns me is that the carbs may be a tad low but I'm not sure how low to go a month out from comp time.
 
1-25-05 shock legs

Diet:
20 minutes HIIT cardio
M1:1 egg, 5 whites, 1 pear
M2:2 scoops pro complex, 1tbl flax oil
M3:6oz chicken breast, 1 tbl natty pb-no time to cook veggies after class
M4:2 scoops whey, 1 cup dry oats
M5:8oz chicken breast, salad w/ tabasco :eek: , 1 tbl natty pb
Training:

Squats -/- Leg Ext
185x10 -/- 90x10
205x8 -/- 90x10
225x5 -/- 90x11

DS Hack Squat
225x6 -/- 185x8 -/- 135x6 :cry:

Db SLDL -/- Lycing Leg Curl
60'sx12 -/- 70x10
70'sx10 -/- 70x10
75'sx5 drop60'sx8 -/- 70x6

Abz

I didn't do much today for legs...kept it low and super intense...30 second rest max!! Me and my cousin husled and were done in no time.

DS hacks were brutal...I've never felt a burn like that before it was insane.

SLDL's were good...lost my grip with the 75's so I dropped to the 60's and rep'ed out then superseted it with the LLC's. That was a crazy set heh.

Everything was a PR today I believe...I got more reps on everything then I think I ever had. This is with strict form that is..I may have cheated some weight around before but that doesn't count in my book. Very happy with todays workout...my SLDL' and Squats are both gaining!! :rocker:

I haven't stopped running around yet..been out and about since 6am and this is my first break of the day for an hour. Now I need to go back to class till 10:30 and then do homework...sheesh!
 
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nice! so..have any difficulty stepping off curbs w/out your legs buckling from under you? I do love that feeling!

how do u like useing the DB's for SLDL? I had thought about using them for deads...save my shins from the bar..
 
Burner02 said:
nice! so..have any difficulty stepping off curbs w/out your legs buckling from under you? I do love that feeling!

how do u like useing the DB's for SLDL? I had thought about using them for deads...save my shins from the bar..
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Yea I did it at school tonight...I had to go up and down 3 flights of steps...TWICE! I was hurtin LOL...and of course I didn't take just one I always go 2 or 3 steps at a time. For once I was mad I had to sit through a 3 hour lecture b/c I got to relax my legs heh.

I enjoy the DB's ALOT! You can get a really good stretch on em...I go the extra mile with the stretch to hit my lower back. Like a 2 for one heh. I can't do good am's anymore and I haven't gotten back into conventional deads yet so this helps me hit that region a tad. But as for ham activation they are a totaly different feeling man! When coming down though don't go to the tops of your feet...stretch the db's out to beyond your toes and the feeling is phenominal. You may need to drop the weight in order to do this but its well worth it. I'm getting all the way to the floor with the db's while extending beyond my toes and its really feeling good. Only thing is my grip is making me do less then my hams can do so I may switch over to a BB again.
 
I love those days when everything is a PR. The feeling one gets after a workout that progressive is amazing. Keep pumpin' mang!
 
DeadBolt said:
Yea I did it at school tonight...I had to go up and down 3 flights of steps...TWICE! I was hurtin LOL...and of course I didn't take just one I always go 2 or 3 steps at a time. For once I was mad I had to sit through a 3 hour lecture b/c I got to relax my legs heh.

I enjoy the DB's ALOT! You can get a really good stretch on em...I go the extra mile with the stretch to hit my lower back. Like a 2 for one heh. I can't do good am's anymore and I haven't gotten back into conventional deads yet so this helps me hit that region a tad. But as for ham activation they are a totaly different feeling man! When coming down though don't go to the tops of your feet...stretch the db's out to beyond your toes and the feeling is phenominal. You may need to drop the weight in order to do this but its well worth it. I'm getting all the way to the floor with the db's while extending beyond my toes and its really feeling good. Only thing is my grip is making me do less then my hams can do so I may switch over to a BB again.
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will have to give them a try!
There was a bar at my last gym that was perfect for deads:
it sorta looked like: -u- u gripped the bar on either side of the curves and kept your legs just inside them. The bar didn't scrape your knees...it wsa beautiful...too bad this gym doesn't have one..
:(
 
Cow Hey thanks for stoppin in man! Yea I haven't had a w/o like that in a while...I almost forgot what they felt like heh. I'm hopin now the way my intensity is and my mind state I might get a few more.

BurnerDef give em a try man they are awsome!! Yea my gym has that bar but I have yet to use is. I see people using it for shurgs alot but other then that it just sits in the corner. I ahven't really had a problem with the knees but then again I never really put up much weight with em so I never had a problem. Most I ever got up was like 225.

GaryHey thanks GW...I am trying man. I'm taking it as serious as possible here. I think for a while I was in the midset that that I had to lose strength so it was drilled into my head but now I trying to change my train of thought. If I keep a good mind to muscle connectiong and really put all my effort into it I think I can still get stronger while doing this somp. Of course the low carbs aren't helping but I'm gonna break through that barrier and go one step above it! I'm devoted to look my best and I wont let anything get in my way right now.
 
GaryHey thanks GW...I am trying man. I'm taking it as serious as possible here. I think for a while I was in the midset that that I had to lose strength so it was drilled into my head but now I trying to change my train of thought. If I keep a good mind to muscle connectiong and really put all my effort into it I think I can still get stronger while doing this somp. Of course the low carbs aren't helping but I'm gonna break through that barrier and go one step above it! I'm devoted to look my best and I wont let anything get in my way right now.
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Great to hear that . In my case I think it's about the same as you describe except I was too dumb to know I was supposed to lose strength. :laugh:
 
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