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Deads ReHab...
- Thread starter DeadBolt
- Start date
6-28-05 Chest/Tri's
Chest:
DB Flat Press
55's*10
60's*6+2
60's*5+1
60's*5+1
Cable X Over
40's*15
50's*12
50's*12
60's*7
Inc DB Press
50's*6
45's*6
Smith Inc Press
115*6+4
105*13+2
Tri's:
DB Skulls
20's*15
25's*10*2
Supported Back Pushdowns
40*15
60*12
60*10
HS Tri Ext-Single Arm
40*12*3
Overall good w/o!! Flat bench went up and cable x over went up....those really frfied the chest. Inclines were low just for some reps. Really hit the chest hard with no shoulder pain.
Tri's were hit nice. Went light but they felt pumped. Supported pushdowns were on a different cable set which is much harder. Love that machine.
Chest:
DB Flat Press
55's*10
60's*6+2
60's*5+1
60's*5+1
Cable X Over
40's*15
50's*12
50's*12
60's*7
Inc DB Press
50's*6
45's*6
Smith Inc Press
115*6+4
105*13+2
Tri's:
DB Skulls
20's*15
25's*10*2
Supported Back Pushdowns
40*15
60*12
60*10
HS Tri Ext-Single Arm
40*12*3
Overall good w/o!! Flat bench went up and cable x over went up....those really frfied the chest. Inclines were low just for some reps. Really hit the chest hard with no shoulder pain.
Tri's were hit nice. Went light but they felt pumped. Supported pushdowns were on a different cable set which is much harder. Love that machine.
DeadBolt said:
Things are good, I finally finished school!!
I hit a huge hurtle in my diet while finishing up school, but now that school is finished I have a clear head and now I can focus on my goals...hows the shoulder, and your progress?
6-29-05 Back/Bi's
Back:
Rack Deads
225*6
245*3-lost my grip
!!
255*6-straps with energy to spare!!
WG Pulldowns
#9*12*3
CG Pulldown
#10*8*3
DB Row
45's*10
55's*10
55's*10
Single Arm RG Pulldown
#4*10*2
Stiff Arms Puldown
80*12
90*10
Bi's:
BB Curl
65*10
75*8
75*5
Seated DB Curl
25's*8
30's*6
30's*6
Overall good w/o again this week. Everything is getting stronger!!
Deads were good but grip failed. I tried straps for the hell of it. I could have gone easily 275 but didn't wanna push it.
All the pulldowns were done on a different cable set but the weight isn't labled....its just numbers. It racks out at 15 so that could help you judge the weights.
Had no time to do bi's today....flew through those 6 sets. I felt I needed more but didn't have the time.
Back:
Rack Deads
225*6
245*3-lost my grip
!!255*6-straps with energy to spare!!
WG Pulldowns
#9*12*3
CG Pulldown
#10*8*3
DB Row
45's*10
55's*10
55's*10
Single Arm RG Pulldown
#4*10*2
Stiff Arms Puldown
80*12
90*10
Bi's:
BB Curl
65*10
75*8
75*5
Seated DB Curl
25's*8
30's*6
30's*6
Overall good w/o again this week. Everything is getting stronger!!
Deads were good but grip failed. I tried straps for the hell of it. I could have gone easily 275 but didn't wanna push it.
All the pulldowns were done on a different cable set but the weight isn't labled....its just numbers. It racks out at 15 so that could help you judge the weights.
Had no time to do bi's today....flew through those 6 sets. I felt I needed more but didn't have the time.
Glad to hear your back on track. Take any progress pics lately? Whats your weight at now?booj said:Things are good, I finally finished school!!
Im good....shoulder is getting much better!!!! I'm mostly pain free. Progress is slow but steady. Shedding a few lbs and building my strength back up!!
So you have a journal goin yet or anything?
Just got back from taking my final...got a 100!!!!! Only person in the class to get a perfect score the entire semester. I didn't get one problem wrong on any of the tests the entire semester!!
Enough of the good news though....I think I got some bit of food poisoning! My stomach has been cramping like a mutha past 2 days and I have no appetite! Feel like I'm gonna hurl but I force myself not to. I hope it blows over b/cI really feel like shit right now.
Enough of the good news though....I think I got some bit of food poisoning! My stomach has been cramping like a mutha past 2 days and I have no appetite! Feel like I'm gonna hurl but I force myself not to. I hope it blows over b/cI really feel like shit right now.
Geeez, nice work on the final, what class was it in? Yeah, food poisoning sucks... I had it once a couple years ago and my stomach was in horrible pain the rest of the night.
Thanks bud...it was easy shit though just some basic math garbage I was forced to take. In my 4 years of highschool I did algebra I, II, III, trig, geometry, and a little of pre cal and stats. So this shit was a cake walk LOL,Seanp156 said:
Yea my stomach is feeling a little better....I can eat still but my stomach is still cramping.
6-30-05 Delts
Today was a good w/o. Felt really strong for some reason. I went heavy on the MP but other then that I went light and easy.
Delts:
Db Milt Press
40's*10
50's*6
50's*6
55's*4
Db Front Raise
20's*12
25's*10
25's*10
HS Side Lateral-one arm at a time
50*15
60*12
70*12
Cable Face Pull w/ rope
80*15
100*12
Single Arm cable face pulls
70*12
80*10
Overall felt great. No pain but really didn't push it beyond the MP. Just tryin to get back into the swing of things!!
Today was a good w/o. Felt really strong for some reason. I went heavy on the MP but other then that I went light and easy.
Delts:
Db Milt Press
40's*10
50's*6
50's*6
55's*4
Db Front Raise
20's*12
25's*10
25's*10
HS Side Lateral-one arm at a time
50*15
60*12
70*12
Cable Face Pull w/ rope
80*15
100*12
Single Arm cable face pulls
70*12
80*10
Overall felt great. No pain but really didn't push it beyond the MP. Just tryin to get back into the swing of things!!
How do you do them face pulls? Is there a cable at your gym thats "just the right height" or what?
Congrats on the 100!!! That was a GREAT w/o too, how do you feel, still cramping?
I use the top pulley thats a little over my head. Then I pull back with my elbows keeping the elbows in line with the cable. Not sure if its the traditional face pull but its what I call it! All I know is it nails my rear delts and traps like no other exercise!!!FishOrCutBait said:
Thanks bud! Not sure if those are the face pulls everyone else does but they do the trick for me!Archangel said:
Still feel like shit....not much of an appetite and still a shit load of cramps. I don't know wtf is wrong with me!!
Dang, you're still having problems with your stomach? I don't really think it's food poisoning then, that usually gets out of your system in a day or two. Maybe you have a virus or something.
BTW, like my new sig?
BTW, like my new sig?
Yea I don't know wtf is wrong with my stomach!Seanp156 said:Dang, you're still having problems with your stomach? I don't really think it's food poisoning then, that usually gets out of your system in a day or two. Maybe you have a virus or something.
BTW, like my new sig?
Looks good bud! But did you pass it through the ranks?!?!?!?! LOl just playin bud your more then welcome to join the team!!
Hope you feel better soon!!! 
Thanks bud...me to! Woke up this morning....feeling a little better but the abs are still cramping a little. Not to the point of pain just discomfort!Archangel said:Hope you feel better soon!!!
Heya everyone sorry been working all holiday weekend. Everyone I know went to the shore or up the country but I was friggin working all weekend. Its like the worst weekend....had to work, diet went to shit, and now I found out my college is going to drop me if I don't come up with $1500 by tonight. Total bullshit!
Well I'm gonan go eat and get to the gym...I'll try to post tonight sometime!
Well I'm gonan go eat and get to the gym...I'll try to post tonight sometime!
7-5-05 Chest/Tri's
Today was a soso day. My flat bench and inclines were up in weight. I lifted alone today so I was a little off...but eh shit happens.
Chest:
DB Flat Press
55's*10
60's*8
60's*6
DB Incline Press
50's*10
50's*5 drop 40's*5
shoulder pain so stopped here with presses!!!
Cable X Over
40's*12
50's*10
60's*7 drop 40's*12
don't know how I go so many reps with this drop lol
Pullovers
55*12
65*10
Tri's: 2 supersets and 1 drop set
BB Skull Crushers ~/~ Vbar Pushdowns
50*12 ~/~ 100*12
60*8 ~/~ 110*8
French Press ~/~ HS Tri Ext Machine
50*10 ~/~ 60*12
55*8 ~/~ 70*12
Single Arm Reverse Pushdown Dropset
30*9 ~/~ 20*9 ~/~ 10*15
I have really been neglecting abs and calves past few weeks. Just no time to really get anything done.
I think what I am going to start to do is go into the gym at 10am do my cardio and little stuff like calves, abs, rotator work, and extra warmup of the muscle before my cousin comes in at 11am. You think that would greatly affect my workouts negativly? Its really the only way I can do things for the next few weeks before I go to EMT classes.
O yea by the way LOL I'm now on the ambulance core in my town. I start schooling and training now to become a certified EMT. I have just been driving the rig for a while but now I go for my EMT cert! Yay so happy and this means I get a pay raise of $3 at work and hour...so I'll be bangin out like $13-$13.50 an hour!!
Today was a soso day. My flat bench and inclines were up in weight. I lifted alone today so I was a little off...but eh shit happens.
Chest:
DB Flat Press
55's*10
60's*8
60's*6
DB Incline Press
50's*10
50's*5 drop 40's*5
shoulder pain so stopped here with presses!!!
Cable X Over
40's*12
50's*10
60's*7 drop 40's*12
don't know how I go so many reps with this drop lolPullovers
55*12
65*10
Tri's: 2 supersets and 1 drop set
BB Skull Crushers ~/~ Vbar Pushdowns
50*12 ~/~ 100*12
60*8 ~/~ 110*8
French Press ~/~ HS Tri Ext Machine
50*10 ~/~ 60*12
55*8 ~/~ 70*12
Single Arm Reverse Pushdown Dropset
30*9 ~/~ 20*9 ~/~ 10*15
I have really been neglecting abs and calves past few weeks. Just no time to really get anything done.
I think what I am going to start to do is go into the gym at 10am do my cardio and little stuff like calves, abs, rotator work, and extra warmup of the muscle before my cousin comes in at 11am. You think that would greatly affect my workouts negativly? Its really the only way I can do things for the next few weeks before I go to EMT classes.
O yea by the way LOL I'm now on the ambulance core in my town. I start schooling and training now to become a certified EMT. I have just been driving the rig for a while but now I go for my EMT cert! Yay so happy and this means I get a pay raise of $3 at work and hour...so I'll be bangin out like $13-$13.50 an hour!!
Nice... 3 bucks an hour more is good stuff!!! Good lookin workout there, be uber careful with that shoulder!!!
Good lookin w/o there BRother Bolt, sorry to hear about your shoulder pain, hope it's not too bad!!! Congrats on your new schooling too, sounds interesting and beneficial for ya, awesome!!!
My two ol' faithfulls LOL..check that out dual meaning with that one!!!
Thanks guys I appreciate it!!! I'm gonna go ice my shoulder now....hurts alot for some reason. It should be fine by morning then I'll take it easy the rest of the week.
I wish I had more time to post but I need to run and ice down for a few hours.
Thanks guys I appreciate it!!! I'm gonna go ice my shoulder now....hurts alot for some reason. It should be fine by morning then I'll take it easy the rest of the week.
I wish I had more time to post but I need to run and ice down for a few hours.
Lol, hey man, you got our backs, we wouldnt leave ya behind.
Im sorry your shoulder is hurting, pop an ibuprofin too, they reduce swelling... Thats all i knows... Sorry!
Im sorry your shoulder is hurting, pop an ibuprofin too, they reduce swelling... Thats all i knows... Sorry!
Hows it feelin today?
Glad to have ya backin me!!!FishOrCutBait said:
I'm not one for pain killers...I just deal with the pain! There is no swelling...its just bleeding. If it were the initial injury then there would be bleeding and radiating heat which would cause swelling but this is just like a minor re-injury sorta.
It actually hurt today...not happy about it. Not happy at all!!!Archangel said:
I wish I could say it didn't affect my w/o but I had to hold back big time b/c I felt the shoulder bothering me a bit! I'll post my w/o now...
7-6-05 Back/Bi's
Today wasn't to great. Had to hold back alot b/c of shoulder pain. I hit the back decently but not nearly as hard as I am use to.
No deads today...showed up late so had to just jump in with my cousin...I'll do em after squats tomorrow!
Back:
Pulldown
105*12
120*10*2
CG Pulldown
#9*12
#9*10
HS High Row
180*12*2
HS Horizontal Row
120*15
135*12
CG Cable Row SS'ed w/ Stiff Arm Pulldown
#10*12 -/- 80*12
#11*12 -/- 90*12
BB Curl
75*8
75*8
75*6+2
DB Curl
25's*12*2
HS Preacher Curl-1 reg set...then a quad drop set
60*8
60*6 -/- 50*3 -/- 40*8 -/- 30*8
Overall nothing special...I'm actually not happy with the w/o at all but whats done is done. As you can see ALL the reps are very high...at least for me! I am use to training no higher then 8 so all this 12-15 bullshit is killing me!!!!
Tomorrow will be legs and shoulders!!!
Starting next week I will be getting in an hour early so I can do some cardio and get my abs, calves, and rotator rehab in more often. Its gonna really kill my w/o's b/c I will be so tired but I need to get rid of some flab. All that will be done before lifting.
Today wasn't to great. Had to hold back alot b/c of shoulder pain. I hit the back decently but not nearly as hard as I am use to.
No deads today...showed up late so had to just jump in with my cousin...I'll do em after squats tomorrow!
Back:
Pulldown
105*12
120*10*2
CG Pulldown
#9*12
#9*10
HS High Row
180*12*2
HS Horizontal Row
120*15
135*12
CG Cable Row SS'ed w/ Stiff Arm Pulldown
#10*12 -/- 80*12
#11*12 -/- 90*12
BB Curl
75*8
75*8
75*6+2
DB Curl
25's*12*2
HS Preacher Curl-1 reg set...then a quad drop set
60*8
60*6 -/- 50*3 -/- 40*8 -/- 30*8
Overall nothing special...I'm actually not happy with the w/o at all but whats done is done. As you can see ALL the reps are very high...at least for me! I am use to training no higher then 8 so all this 12-15 bullshit is killing me!!!!
Tomorrow will be legs and shoulders!!!
Starting next week I will be getting in an hour early so I can do some cardio and get my abs, calves, and rotator rehab in more often. Its gonna really kill my w/o's b/c I will be so tired but I need to get rid of some flab. All that will be done before lifting.
You and your shoulder. What ever happened to the MRI ? Did I miss that ?
Hey whats up bud?!?gwcaton said:
It never happened. I tried again to go and they would never approve it so I just said screw it. I got fed up trying to go. The shoulder is getting better day by day. I'm just gonna back off some ya know.
Still a solid w/o there Brother Bolt!!! Sorry the shoulder is back to hurting that bad, take care of it!!! Why wont they approve an MRI?
