Gettin' Strict and BIG!!!

[DeadBolt]

Shock Arms 9-02-04

This one hell of an experince. there were 3 of us trying to fit this in and with all that we were doiong i almost had no time to write anything down. Well heres my results.

EZ Curl/Chin assisted
60x8/#7x6
70x8/#7x6

DB Preacher/Hammer curl
25'sx6/25'sx6
25'sx6/25'sx8

Single Arm cable curl DS
50x8/40x8

CG Bench/Pushdown V
135x8/120x10
145x6/130x8

Reverse PD/Overhead ext DB
120x8/60x8
120x8/60x8

Bench Dip
115x10/70x8

Reverse Wrist curl/wrist curl
30x6/40x12
30x8/50x11

All the lifts were pretty solid today and on several I went up from last time, added 25lbs to my bench dip and could have added more. Next time I'll just throw 3 45's on my legs and give it hell!! I just had such a pump today, felt like I coulda ripped a car apart with my bare hands CG's felt awsome today as well!

I think I just had so much adrenaline because today was my first class for college But once I got there it was such an awsome thing. I had like 5 friends from my old school there and we were jsut hangin out. Oh yea and the females are very nice! Coming from an all guy school thise is much welcomed. I don't even have to try here they just come up to me. Got a set of digits already and never tried once

I have a question and a mission for everyone here...if anyone has ever watched Road Rules look at the cast from episode 12 South Pacific. Mary-Beth is her name, how old is she?....b/c I think she is in my english class LOL. is all Ii can say.

 

[gwcaton]

Good looking wo ! Did the other 2 live through it ?

 

[DeadBolt]

Good looking wo ! Did the other 2 live through it ?

Nope! I kicked their asses!

My cousin is sore head to toe....best feeling to see him squirm. I have lifted with him for almsot a year all together and never once has he been this sore, I think with a few mods to the routine he will stick to it for a while. I'm workin on converting him heh....and the newer guy actually dropped out b/c he was so damn tired. I think that was the best feeling in the world kicking his ass all week with just a few measly sets.

 

[gwcaton]

 

[DeadBolt]

Went to the gym for calves and abs today, decided to do some more cardio. 15 minutes of elipticle HIIT. I really don't mind doing it at all. I kinda enjoy it I never use to but I'm getting into it, probably just a fase lol.

Well thats it nothing special about today. I may even go in and do some more cardio tomorrow but we'll see.

 

[DeadBolt]

Didn't have much of a chance to post anything this weekend. I have had like 5 days off from the gym and its KILLING me. I finished thursday with arms and its now going to be tuesday as my next day in the gym. My week is all messed up with school and stuff and don't when I'll get to go into the gym.

I went fishing/crabbing ALL day today for labor day. It was pretty kewl, I had an awsome time on my new boat I got. I am pretty sore though, my brother was trying to pull the anchor in and couldn't so before he got pulled in I had to jump on the rope and pull it up, pays to hit the gym, and have to lift a big ass anchor. I screwed up my right lat and trap/shoulder. Its killing my right now. I hope tomorrow morning it will feel a little better, just feels like its a little over extended or something.

 

[Riverdragon]

You mean this gal?
http://www.playboy.com/arts-entertainment/features/marybethdecker/
http://auction4.comton.com/member/niketalkjunkie/(394).jpg

 

[cops25]

I went fishing/crabbing ALL day today for labor day. It was pretty kewl, I had an awsome time on my new boat I got. I am pretty sore though, my brother was trying to pull the anchor in and couldn't so before he got pulled in I had to jump on the rope and pull it up, pays to hit the gym, and have to lift a big ass anchor. I screwed up my right lat and trap/shoulder. Its killing my right now.

Sorry to hear it's sore, but you gotta admit...it's a rush to step in and do something someone else couldn't

Where do you fish? You gonna send some crabs my way? My wife is crazy about em....I'd just suck em down for protein. But give me some Fluke, and I'm a happy man.

 

[DeadBolt]

Sorry to hear it's sore, but you gotta admit...it's a rush to step in and do something someone else couldn't

Where do you fish? You gonna send some crabs my way? My wife is crazy about em....I'd just suck em down for protein. But give me some Fluke, and I'm a happy man.

It definatly felt good lol. My family just watched as I started pulling and they all commented on how big I was getting, then on all the veins popping out of my arms and shoulders and neck Best feeling ever. I think I'm fine now though its not bothering me to much.

I fish in jersey, bricks township is where I keep my boat and we fish all over. Its a new area for us, I use to fish in Atlantic highlands but we moved for a bigger boat. This season sucked b/c we didn't know the area but hopefully next tuna season I'll be getting some big ones. I love fluke to as well as stripe bass, I could eat a ton. Next time we have a productive fishing day I'll air seal some and ship it over to ya, FRESH!!!! Crabs we didn't get many just sorta an excuse to get out and go on the boat and have a good time.

 

[DeadBolt]

Riverdragon: Yea thats who I thought it was. I actually had to look at the roster for the class to find out it wasn't. Me and every other guy thought it was her, she looks identicle but it isn't. I still don't care she doesn't need to be famous for me lol.

 

[DeadBolt]

Well today starts a new power week, 3rd session in a row now I think. Today was pretty crappy, still don't have a set diet so my foods are garbage and I had close to nothing in my stomach before lifting so i had no energy. All the lifts were low and i didn't go crazy b/c I had no energy.

Power Chest/Shoulders 9-7-04

DB Press
3 sets 65'sx6
****No barbells open so I did DB's today, also had no energy or a spotter for these so stayed at a weight I knew I could handle without looking like a fool and dropping the DB's.

DB Incline Press
50'sx7<<super easy
60'sx6
65'sx5
****Haven't done these in a while so I didn't know the weight to start with, but they felt good.

Dips
20x6
30x6
40x6
****These went up and felt AWSOME, ripped my chest up boy.

Military Smith
115x6
125x2-dropped weight to 115x3
****Really couldn't get comfortable, they were killin my shoulders and couldn't find that sweet spot. Thinking of switching to dumbells from now on just for form and injury reasons.

Upright Row
80x6
90x5

Cheat Lateral
30'sx6
30'sx6

Cable crunch
150x10
160x8
180x6
****Found a new cable machine on the otherside of the gym that has up to 190lbs, FINALLY. Just one problem, how do you keep from getting pulled up when your crunching more weight then you are? I'm only 175lbs so when I had 180 on it was pulling me off the ground heh maybe I'll wrap a few plates on my legs to keep me from jumping up.

hanging Leg/Knee raise
3 sets @ +10x8
****need to go up to 15lb DB next time!

Like is said before overall I was in a crappy mood and had no energy. I can't wait till i have the $$ to start getting my diet in order again.

Well tomorrow is my first health/nutrition/excercise science class at 8am. I need to leave my house by 7 to get there though so I need some sleep but I'm so anxious to prove this teacher wrong and debate the hell out of him for the 3 hours I'm in his class. He will learn to like me alot or truely hate me

 

[gwcaton]

Wo looks good to me Guess you are going to have to tie yourself down to the floor on those cable crunches !

 

[DeadBolt]

Wo looks good to me Guess you are going to have to tie yourself down to the floor on those cable crunches !

 

[Rissole]

Hey DB Huge lookin workouts, if you are training with someone get then to hold the back of your legs down other wise stick a 44 there

 

[Paynne]

Looking good! You're lucky with the cable machine, at my gym they only go up to 150. I'm always tempted to hand a plate on the pin but I always remember a story from Prince about the cable breaking when he did that

 

[DeadBolt]

Well damn its been a LONG time since I've been around. With school starting and recently getting a new cable modem I haven't been able to get around these parts much. I now have just about gotten all the kinks out and all I need to do is fix my SMPT server so I can send out emails, but I can recieve em. I know this is gonna take a while but I'm gonna try and post all my lifts without it getting to crazy, hope it works.

Just an update on everything: Finaly started school such a pain in the ass to go to class! Ummmmm what else, just got back from the firemans convention and lets just say there as no shortness of b00z! And yes I did drink but I sorta had to b/c its my first time going with this engine company so its like an initiation thing.

Well heres all the results to come.

 

[DeadBolt]

Power Back/Traps

Deadlift
175x6
205x6
225x4
****Some crazy weight for me to be putting up but these felt awsome!

Bent BB Row
115x6
135x5
125x6
****My form was real crappy with the 135 so I dropped it a little.

Chin Up
asst#7x6
asst#6x6
asst#5x4

CG Cable Row
165x6 for 3 sets

BB Shrug
225x8 for 4 sets

Overall this was an awsome workout, I felt so strong and all the lifts went up. Very proud of the deads, finally got the 225 mark I was shootin' for. I was killer sore for days to come after those deads though.

 

[DeadBolt]

Power Legs

Smith Squats
205x6
225x4
225x3
****I actually goty crushed b/c my back was soo damn sore I lost it! I was so pissed but luckily my friend was there and did an awsome job of grabbing me before I went to low, I don't like help squatting or else it doesn't feel like I do it so he gives me room to work and I couldn't make it. He was apologizing so much but it wasn't his fault.
225x5
****This was a mental thing, I had to get under the weight and do it again or I woulda been all screwed up, I got in and pounded out the weight like it was nothing and this made me feel like I was on top of the world. I just had to feel like I could conqour my screw ups heh.

Leg Press
360x6
410x6
450x5

Single Leg Ext.
62.5x6
62.5x6

LLC
90x6
110x5
110x5

SLDL BB
135x6
185x4

Well the smiths squats were alright and I know I said I would never do them but my cycle got messed up and I did back the day before legs. I didn't not want to do squats so I did em smith style with my guys. I don't think it really did anything and hopefully it will do me some good and maybe boost my free standing squats a little.

Press was awsome felt real strong there and now its starting to build some power behind it. My knees no longer bother me there so I think I should be hitting the 500+ again soon.

 

[DeadBolt]

Power Arms
****Never got a chance to do them, just couldn't find the time! I said I would just hit the RR arms a little heavier then normal and mix it up some to try and compensate but all in all I still missed a day and was pretty pissed about it.

RR Chest/Shoulders

Incline DB
60'sx8
65'sx4
60'sx8

Flat DB
60'sx10
60'sx8
55'sx9
****My shoulder was bothering me some here and I really didn't have any steam so I just had to go lighter to stay in the reps range area.

Flat Fly
30'sx12
35'sx10

Single DB Milt Press
30x8
35x7

Bent Lateral
30'sx8<<sloppy form
25'sx10<<stricter form felt great

Cable Side Lateral
20x10
20x12

Crunch Machine
120x12
120x12

Side Crunch
20x15
45x12

Knee Raise to chest
10x15
15x15

 

[DeadBolt]

RR Legs

Leg Ext
130x10
130x8

Hack Squat
205x10
225x10
245x10
****Yea these were damn awsome, don't know what it was but I felt GREAT here!

Single Leg press
130x12
130x12
150x12

LLC
90x8
90x7

SLDL
165x10
165x8

Single Leg Curl
40x12
50x12

This day was great, felt super strong and all the lifts definatly went up since last time. I am starting to see some form in my guads and hams. I never had really big legs but I see em growing some.

 

[DeadBolt]

RR Back/Traps

CG Pulldown<<didn't feel like doing CG Chin
150x8
150x8
150x6

WG Row
150x10
165x8

DB Row
55x10
60x10

Pullover
60x12
65x12

BB Shrug
225x10
205x12

DB Shrug
95'sx12
90'sx15
****I haven't been doing my neck flexions lately b/c of time but I am going to start them up again just because of this lift. My neck was HUGE when I had these in my hands the the veins and everything popping out were awsome. I just love that look lol so I need to start up my neck work again.

Overall a good workout, nothing special to post about it.

 

[DeadBolt]

RR Arms!!!!!

This is the day I was looking forward to all week and almost couldn't make it. I was leaving for the weekend and almost had to cancle but delayed my ride an hour and hit the gym.

Dip
30x8
45x7
45x6
****Finally got up to a solid 45 late, purely a mental thing but its a little goal I had been shooting for and finaly got there!

V Pushdown
130x10
140x8

Kickback
20x15

DB Curl
35'sx6
35'sx5

Cable Curl<<2 arms same time
60 each side x 8
70 each side x 6

Conentration curl
25x10
30x8

I just felt so strong this day and ALL the lifts went up in awsome amounts. I flew through this workout, took me no longer then 20-30minutes. Maybe all my adrenaline and excitement from going on vacation had something to do with it but I hope my next shock week goes this good.

Well now I'm all caught up with my posts and lifts and evetyhing thank god. Now maybe it will be a little easier.

On a final note my cousin is still lifting with me following p/rr/s and he likes it alot. I hope I can get in the gym with him this entire week b/c last week I couldn't. My lifts are so much higher when he's around heh.

 

[gwcaton]

Great wo ! I'm on vacation this week too! Have fun !

 

[DeadBolt]

Great wo ! I'm on vacation this week too! Have fun !

I wish I was on vacation as well, mines over and its back to the real word heh.

 

[DeadBolt]

Shock Chest/Delts/traps

Incline Smith/Cbl X Over
135x8/60'sx8
135x7/50'sx10

Incline Fly/Dip
30'sx10/8
35'sx8/8

DB Flat Bench DS<<machine press hurts shoulder
55'sx8/45'sx7/35'sx6
****The normal machine press kills my shoulders so me and my guys tried these today. Not the best idea in terms of doing them solo b/c you die out pretty fast. My forearms were on fire after this and I looked pathetic as hell with the weight I was using and how much I was struggling. It sure as hell killed the chest though, I may try it again next time we'll see.

Side Lateral/Machine dual Laterals
20'sx8/80x8
20'sx8/80x8

Reverse Peck Dec/Cable Upright Row
120x8/120x8
120x8/130x8

DB Front Raise DS
25'sx8/20'sx8/15'sx8
****These 30's were a little to heavy for me to manage but the 20's and 15's were almost to light. I will attempt this again next time and try 30/25/20. Never the less my shoulders are still pretty beat up after this w/o so it did something right.

DB Shrug
100'sx8
95'sx10
90'sx12

Machine Shrug
400x8
340x10

I didn't do any shock for traps today just b/c well I have no idea. I started following my cousin with his shrugs without realizing wtf I was doing. I don't normally do traps w/ delts but today I did, o well maybe I'll do em again with back.

Overall it was a pretty decent w/o, nothing to complain about.

 

[gwcaton]

I wish I was on vacation as well, mines over and its back to the real word heh.

OOPS ! LOL

That wo looks pretty shocking to me

 

[DeadBolt]

OOPS ! LOL

That wo looks pretty shocking to me

Oh it definatly was shocking. I was sitting in one of my classes trying to take notes and I couldn't, my chest and shoulders just kept shaking from exhaution lol.

 

[Rissole]

Now thats when you know you've hit it
I like sets when its hard to write down in your journal what you just did

 

[DeadBolt]

Now thats when you know you've hit it
I like sets when its hard to write down in your journal what you just did

Same here, you can tell in the journal what was a good day and what wasn't just by how legible the writing is lol.

 

[DeadBolt]

I'm not on my own comp so once I get home I wanna check this website out, this is the best place I could post it without losing it sorry everyone
http://www.michaelandkendra.com/BMRCALC/Bulk.xls