DGC -Deadbolt's Growth Cycle!!!

[Triple Threat]

I've heard of sumo DLs, but what are sumo squats?

 

[DeadBolt]

mike yea them are seated...

TTT same as the deadlifts just in a squat...real wide legged and get deep.

not sure if its a legit movement but I do them for work to mimic the movement i do to lift my stretchers. if it aint a common movememnt hellit should be...they kick your ass. really hits the hip flexors and hams good...quads get hit good but they do me good and i enjoy them.

probably b/c they take the back out of it alot more and my poor foot alignment doesnt affect my squating.

 

[DeadBolt]

YouTube - Complex Sumo Squat

just with weight and not as fast lol

 

[DeadBolt]

had a good workout today...

Chest/Bi's/Traps:

Inc BB Press
3*185*8

Flat DB Press
3*65s*8

UH Cable X Over
3*50s*12

Inc DB Fly
45s*12
2*50s*8

Pec Deck
3*120*12

DB Curl
3*40s*8

BB Preacher Curl
3*60*6

Concentration Curl
3*25s*12

DB Shrugs
3*115s*15
115s*12 drop 70s*15

abs/shoulder therapy

 

[King Silverback]

Excellent workouts Bolt, how do the sumo squats feel on the hips??? Keep it up my Friend, lookin SOLID!!!

 

[Burner02]

Nice inclines I can't get the bar to come down much below my chin before delts start screaming on that exercise...

 

[DeadBolt]

Burner same here bro...it hurts like a SOB but I am determined to work through the pain...Ive given my shoulders plenty of tiem and they dont want to work with me so I'll fix em the hard way!

Arch as long as you point your toes out like 10 and 2 it doesn't hurt at all. If you keep your toes facing 12 you are going to injure yourself big time. But when done properly I honestly love that movement! I have a problem with a few of my discs and I can really do conventional squats for the same reason i can't walk on the balls of my feel (my feet wont physically bend that way) so these really allow me to get use to some decent weight on ym back (i know you can laugh now) without injuring my knees.

 

[DeadBolt]

Had an awsome workout today...not the best numbers you guys have see I'm sure but hell my back is already sore and I just left them gym!

Delts/Back
BB Milt Press
165*8
175*6
175*5

Upright Row
80*10
2*90*8

Cheat Lateral
3*40s*10

Face Pull
170*15
190*12
215*10
~~i have to switch to single arm I can't add anymore weight with these

Deadlift
135*4
185*1
225*1
275*1
315*1
335*miss (half way)
~~i wasn't in the modd to work alot of deadlift sets so I worked up to a solid 1RM and will work on that this month.

BB UH Row
165*8
3*185*6

CG Cable Row
180*10
2*200*8

WG Pulldown
2*165*12
180*10
195*6

WG HS Row
3*150*10

SPENT!

Now I get to go to work!

 

[DeadBolt]

Legs/Tris:
Sumo Squats
3*275*6

Leg Press
560*10
600*10
630*10

Single Leg Ext
3*75*10

BB SLDL
3*205*8

Lying Leg Curl
3*110*10

Donkey Raise
3*90*20

Dips
3*BW*15

Pushdowns
3*140*12

DB Skull Crusher
30s*12
2*35s*9

 

[Pylon]

 

[King Silverback]

Lookin good my Friend!!! Hope life is treatin ya Great!!!

 

[DeadBolt]

eh same ol shit mike...just busy as always...workin a ton of hours

 

[DeadBolt]

another good workout...but still no time to scoialize! back to school really blows!! no time for anything! all i do is friggin study!

chest/bi's/traps

Inc BB Press
195*7
2*205*4 PR!

Flat DB Press
3*652*10

UH Cable X Over
3*50s*12

Inc DB Fly
3*50s*10

Pec Deck
3*120*15

DB Curl
3*40s*8

BB Preacher Curl
3*60*10

Concentration Curl
3*30s*10

DB Shrugs
3*115s*15
115*15 drop 75s*15 drop 55s*8

 

[Pylon]

Nice work, Bolt!

 

[DeadBolt]

another good workout to finish the week out...next weeks workouts will stink b/c im working on all my day offas so not sure when i will get in there!

anyhoot...

delts/back:
BB Milt Press
175*8
2*185*6

Upright Row
3*90*10

Cheat Laterals
40s*10
2*45s*8

Single Arm Face Pull
100*12
2*120*10

Deadlift
135/185/225/275*1

5*315*1

BB Row
3*185*8

CG Cable Row
3*200*8

WG Pulldown
180*12
2*195*8

WG HS Row
150*12
2*165*10

 

[Burner02]

nice! Is...that you in the pic? been keeping busy, eh?
Good job, bro!

 

[DeadBolt]

yea thats me...only good thing i got are my tris...everything else sucks haha!

 

[Pylon]

Burns, did you think he had posted a pic of some other dude in his avi?

 

[Burner02]

yea thats me...only good thing i got are my tris...everything else sucks haha!

I thought you were looking kinda beefy, bro-

You know...not in a gay, let's go shopping for curtains kind of way....

 

[DeadBolt]

i was 172lbs in that pic ive bulked up to 190 already

 

[Pylon]

i was 172lbs in that pic ive bulked up to 190 already

Nice work. How long since the pic?

 

[DeadBolt]

those were taken in august

 

[King Silverback]

Wasssssssssssssssssssssup Bolt!!!

 

[DeadBolt]

nm workin my arse off! hoping i can make the gym this week pulling six 12 hour shifts back to back!

 

[Burner02]

I LOVE those shifts....am working 5 12's this week...

 

[King Silverback]

Take her easy my Friend, maybe try a consolidated routine while pulling them hours!!!

 

[DeadBolt]

burns yea i love the shifts but with 3 hours of commuting every day, school full time, and working for my taxidermy company i just dont have the time to hit the gym.

archi yea i have gone down to 3 workouts a week but some weeks i dont even have the time for them. this week i may get one workout in so ill hit a full body but thats questionable

 

[DangerousK]

Flat DB Press
3*652*10

Now that is hardcore.

 

[Burner02]

burns yea i love the shifts but with 3 hours of commuting every day, school full time, and working for my taxidermy company i just dont have the time to hit the gym.

archi yea i have gone down to 3 workouts a week but some weeks i dont even have the time for them. this week i may get one workout in so ill hit a full body but thats questionable

3 hours???? WTF??????
I know...it is what it is....but that's a significant part of one's day to be wasting in commute...feel for ya!

 

[Pylon]

Holy crap, dude. Where are you going that you have to commute 3 hours?