DGC -Deadbolt's Growth Cycle!!!

[DeadBolt]

Another good workout...

Chest/Bi's/Tri's:
Inc BB Press
3*185*6

Flat DB Press
3*65s*8

UH Cable X Over
3*50s*12

Inc DB Fly
55s*8
2*55s*6

Pec Deck
3*135*12

DB Curl
3*40s*8

BB Preacher Curl
3*60*6

Concentration Curl
3*25s*12

DB Shrug
4*115s*15

Spent!!

 

[DeadBolt]

Official weight this morning was 182. Thats +7lbs since Ive started eating more in about 5-6 weeks. So far so good got till New Years to hit 200lbs gonna really have to work hard!

 

[DeadBolt]

Last workout of this cycle. Man this one was rough...my hands are so fuckin raw its not even funny! I wish I knew why my hands urt so bad when I do back!

Delts/Back:

Smith Milt Press
155*8
175*4
175*3
~~I was suppose to do DB's today but I honestly can't shoulder them I dont knwo why. It kill sme I can't use DB's anymore.

Upright Row
80*8
2*90*6

Cheat Lateral
3*40s*8

Face Pull
3*170*10

Deadlift
135*2
205*1
275*1
295*1
315*1 drop 225*8

UH BB Row
3*165*8

CG Cable Row
3*180*10

WG Pulldown
3*160*10

WG HS Row
3*165*10

Spent!!

 

[Triple Threat]

my hands are so fuckin raw its not even funny!

Lay off the Viagara.

 

[DeadBolt]

Lay off the Viagara.

Thats what I have you for

 

[DeadBolt]

Heres some pics from this past summer my buddy and I went bowfishing...tried to shoot some carp with our recurves. Didn't shoot anything but had alot of laughs!

 

[DeadBolt]

Since my last journal I started my own taxidermy/european mount company...here are two skulls I just finished!

 

[DeadBolt]

 

[DeadBolt]

Heres the start of a new 4 week cycle...I like the other leg/tri workout better...these I will have to go light b/c this workout is hell on my shoulder! I may have to change it we'll see.

Legs/Tri's:
Squats
185*8
2*225*8
245*6 +1 negative

Single Leg Press
155*10
195*10
2*215*8

HS Extensions
135*10
150*8
165*7

DB SLDL
55s*10
65s*10
75s*8
85s*8

Sitting Leg Curl
3*120*10

Calf Ext
215*15
2*295*10

BB Skull Crusher
60*10
2*70*8
70*6

HS Tri Extension
90*10
3*100*10

 

[katt]

looks great....


Did I tell you about the time I was stuck in London???... .

 

[Burner02]

Official weight this morning was 182. Thats +7lbs since Ive started eating more in about 5-6 weeks. So far so good got till New Years to hit 200lbs gonna really have to work hard!

That's funny...I want to be 200lbs by New Years myself!

 

[Burner02]

BB Skull Crusher
60*10
2*70*8
70*6

HS Tri Extension
90*10
3*100*10

hey buddy!
You still have 'gas' after that leg workout to do this?

 

[DeadBolt]

looks great....


Did I tell you about the time I was stuck in London???... .

What ever happened with that?

 

[DeadBolt]

That's funny...I want to be 200lbs by New Years myself!

Thats my goal...this month I dont think I'll gain to much...U have been so busy I just dont have the time to eat the calories need to gain.

 

[DeadBolt]

hey buddy!
You still have 'gas' after that leg workout to do this?

It wasn't my best effort with tri's but I got it done...I could have done better if I was fresh.

 

[DeadBolt]

Well last workout killed my hams and tri's...quads aren't to sore really but my hams and tri's were feeling it today. TTri's held back my chest workout thats for sure.

Chest/Bi's/Traps:
Flat BB Press
165*4
2*185*6
185*3

Inc DB Press
60s*10
70s*6
2*70s*5

Cable X Over
60s*12
2*70s*10

Flat DB Fly
40s*10
45s*10
50s*5

DB Pullover
70*10
80*6

Olyp BB Curl
95*8
2*105*5 PR!!

DB Preacher Curl
3*30s*8

DB Hammer Curl
30s*12
2*40s*8

Reverse BB Shrug
225*15
275*8
275*8 drop 185*20

Done...good workout I enjoy this one but tri's held back alot of my chest...first few sets were fine but finally the tri's would give out thats why the drastic drop in reps in the last sets of things.

 

[DeadBolt]

Another good workout...this is a long and extensive workout that really kicked my ass!

Shoulders/Back:
BB Milt Press
135*12
2*165*8
165*7

DB Front Raise
30s*12
2*35s*10

Single Arm HS Side Lateral
3*105*12

DB Seated Lateral
20s*12
25s*12
30s*10

Reverse Lateral
3*45s*10

Rack Deadlift
135*185*4
225*1
275*1
345*1
385*1
405*miss

DB Row
75s*12
2*85s*12

UH Pulldown
3*160*10

HS High Row
230*12
2*270*8

Stiff Arm Pulldown
110*12
130*8
*spent couldn't do another set LOL

 

[King Silverback]

Love the skulls, and Excellent workouts my Friend, keep it up Bolt!!!

 

[DeadBolt]

Todays workout was sos...chest sucked I just wasn't int he mood plus lack of sleep took me a while to get rolling but bu's and traps went well!

Chest/Bi's/Traps:
Flat BB PRess
3*185*5

Inc DB Press
3*70s*5

Cable X Over
70s*12
80s*6
60s*13

Flat DB Fly
3*45s*12

DB Pullover
70*12
2*75*10

Olyp BB Curl
95*8
2*105*6

Single DB Preacher Curl
3*30s*10

Hammer Curl
3*40s*10

Reverse BB Shrug
185*12 wu
222*15
255*12
275*8

 

[King Silverback]

Jeesh, for being tired, that was an excellent w/o my Friend!!!

 

[DeadBolt]

thanks mike...i just got home from work so its off to eat shower and hit the gym for legs/tri's!

 

[DeadBolt]

Today was both good and bad...I was tired of my same routine (work, sleep, school work, school, try to squeeze a workout it) so I said fuck it let me get the gym done before I sleep. well I had some coffee and didn't eat...wasn't hungry.

Halfways through the workout after some heavy squats I just shut down started to shake and got dizzy...decided to finish quads and post pone hamstrings. I just dont feel right and I'm not sure if its the creatine I started 4 days ago, the lack of sleep/food or the coffee that messed me up. Either way i had a phenominal workout up to that point and didn't want to get stupid...see as I age I do get a little smarter!

Tri's/Quads:
BB Skull Crusher
70*8
2*80*6
80*5

HS Tri Ext
100*12
3*110*10

Squats
135/185*4
245*6
275*4 + 1 negative
275*4 + 1 negative

Single Leg Press
215*10
235*10
255*8

HS Extension
150*10
165*8
180*7 PR!

Done! Now I'm gonna go barf!

 

[King Silverback]

Wise to stop my Friend!!! SOLID workout imo!!! Keep it up, hope ALL is well Bolt!!!

 

[DeadBolt]

Sorry for the delay forgot to post my last workout then took a week off from the gym...body was getting run down and it worked out good b/c i had such a busy week i woulda never been able to make it in.

Heres was my last workout before my break...

Back/Delts:
BB Milt Press
3*185*4

DB Front Raise
3*35s*12

HS Side Lateral
3*120*10

DB Seated Side Lateral
25s*12
2*30s*10

Reverse RD Lateral
45s*15
2*55s*8

Rack Deadlift
3*365*2

DB Row
3*85s*12

UH Pulldown
3*160*10

HS High Row
3*270*12

Stiff Arm Pulldown
2*120*12

 

[DeadBolt]

Today was the first workout after a week off...had an awsome workout!!! Glad I took that week off...

Chest/Bi's/Traps

Flat BB Press
3*185*6

Inc DB Press
3*70s*6

Cable X Over
70s*12
2*80s*8

Flat DB Fly
3*45s*12

DB Pullover
3*75*12

Oly BB Curl
95*10
105*8
115*4 PR!!

DB Preacher Curl
30s*10
2*35s*8

Hammer Curl
3*40s*10

Reverse BB Shrug
225*15
3*275*12

Again had a great workout...very pleased!

 

[Burner02]

hey amigo!
Looks like you are keeping busy!

 

[DeadBolt]

Yea man I'm non stop! working fulltime, school full time, taking a ton of CEUs for my cert, and trying to get my buisness up and running with a webpage is killing me! I just dont have time for anything these days!

 

[Burner02]

I"m feeling a little lazy after reading that....I should be doing something...more....

 

[DeadBolt]

sorry been mia guys...took a week rest because i was feeling run down then last week i was just so damn busy i didnt have time to post. here is my workout from today...

Legs/Tri's:
Sumo Squats
245*6
3*275*6

Leg Press
450*12
540*10
590*6

Single Leg Extension
3*75*10

BB SLDL
3*205*6

Lying Leg Curl
3*110*10

Donkey Raise
3*90*20

Dips
3*BW*15

Pushdowns
120*12
140*12
160*10

DB Skull Crushers
3*30s*8

10 sets of abs

Spent! The squats alone were ruff and the leg presses I really pushed myself...everything else was just done in a trance LOL

 

[Burner02]

Your Mil press...are those seated? Nice #'s!
Wish this gym had a couple more pieces of equipment....would be....nice.....