Dingus' Log

[Dingus]

1/21 Floor Press

Facepulls
2x20

Scarecrows
3x10

Floor press
45x10
135x10
-add 2 mats under elbows-
135x10
-add third mat-
135x10
185x10
185x10

DB bench
60x15
75x15
65x15

Neutral grip seated rows
140x15x3

Pushdowns
60x15x3

Barbell curl
75x10x2
45x10

The curls really jacked up my forearms, this workout half an hour, plus I have spent the last 2 days moving. I also walked my friends dog today and yesterday, pit bulls get a bad rap.

[Dingus]

1/22 ME Squat

Random **** I'm tired of writing down.

Buffalo bar box squat with foam
50x10
-getting made fun of by jane for doing so many reps-
140x5
230x3
320x3
-belt-
410x1
460x1
-z-suit bottoms-
500x1

45 degree back raise
bwx7ish??
green bandx10x3

CSR
45x10
90x10
135x10
180x6
135x10
90x10

Decline situations
bwx15x3

Training day at TPS. I think Murph has a crush on me, he offered me a lot of free ****. Maybes hes just a good guy, I'm hoping for both.

[Dingus]

1/25 Bench

Bench press
45x20
95x10x2
-add foam-
135x10
155x10
185x10
205x10

Landmine presses
25x10x3

Pushdowns, because extensions hurt
55x10x4

Neutral grip pulldowns
150x10x5

Facepulls
70x20x3

[Dingus]

1/26 Squat assistance

SSB squats
65x5
155x5
205x5
245x5
295x5

KB swings
20kgx10x5

DB rows
80x8
100x8
110x8

KB side bends
28kgx10x3

[-JM-]

Nice Benchin' big man. What did the foam take off the ROM?

[Dingus]

Nice Benchin' big man. What did the foam take off the ROM?

Thanks dude. Probably like one board height.

[Dingus]

1/28 Floor press

KB snatch
12kgx10x2

Floor press with mat and foam
45x10
135x10x2
185x10x2
225x15

DB bench
75x20x2

Cable rows
150x10
170x10x4

Pushdowns
70x10x3

-superset-

Hammer curls
40x10x3

Side raises
25x10x2

Felt pretty good about today.

[Dingus]

1/29 Squat

Squat
55x5
145x5
-suit bottoms-
235x5
325x1
-belt-
415x2x4

Deadlift
135x3
225x3
315x1
315+ 2 chainsx1
315+ 4 chainsx1
315+ 4 chainsx5

CSR
90x8
135x8x2

Going to go back in tomorrow and do more.

[Dingus]

1/30 Extra stuff

45 degree back raise
bwx10x5

Standing situations
110x10x5

Cable shoulder combo
30x10x3

DB shrugs
65x20x3

[Dingus]

2/1 Bench

Bench press
45x10
95x10
-add foam-
135x10
155x10
185x10
205x10
225x10

Db low incline
65x10x4

Neutral grip lat pulldown
150x10x4

Facepulls
70x20x2

Pushdowns with mini band
30x20x2

Log curls
61x20x2

Bench felt really good. Slow and steady for now.

[Dingus]

2/2 Box squat off couch.

sat on couchx1,000
fartedx20
dippedx3
atexinfiniti

[Dingus]

2/4 Floor press

Floor press with mats and smaller foam
45x10x2
135x10x2
185x10
205x10
225x5
245x5

DB bench
75x25x2

Conway press
80x10x5

-superset-

CSR
45x10
90x10
135x10x3

Side raises
20x15x2

I didn't squat tuesday because my knee was hurting. I did eat sonic though which was delicious.

[Dingus]

2/5 Waste of time.

Really long dynamic warm up and stretching

Pushups
bwx22 just because.

Cable rows
150x15x4

Standing abs
100x20x2

Facepulls
60x20x2

KB sidebends
20kgx15x3

Back at it next week, I have a pretty good plan for the next month or so, the problem will be following it.

[Dingus]

2/8 Bench

Bench press with foam
45x10x2
95x10x2
135x10
185x10
205x10
225x10x2

Bottoms up kb press
12kgx10x3

Neutral lat pull down
160x10x5

DB extensions
25x20x3

Pushups
bwx20
bwx7...did these right after the first set....but its still atrocious.

[Dingus]

2/11 Squat

Buffalo bar squats
45x10
135x5
225x5
-belt-
315x5
380x6

Rack pulls pin 3
135x3
225x3
315x1
405x1
495x1
515x1 PR?
495x1

Standing situations
110x10x4

-superset-

CSR
90x6
135x6
180x10
180x6

I suck at rack pulls.

[-JM-]

Nice squats D.

I have to ask.....what are 'standing situations'?

[Dingus]

Nice squats D.

I have to ask.....what are 'standing situations'?

Umm its from a TV show called Jersey Shore. This douche bag refers to himself as the situation cause of his abs, so I now refer to ab work as situation work. I am a pretty lame person.

[Dingus]

2/12 Floor press

Floor press with 2 mats and foam under bows
45x10
95x10
135x10
185x5
225x20

DB low incline
85x10x4

Seated rows
180x10x4

Pushdowns with mini band
40x10x3

Hammer curls
40x10x3

Then I did some really light side and front raises.

[Dingus]

2/13

55 minute walk. Was supposed to do my second lower body day today but I was still sore from thursday. I probably won't have time to do it tomorrow so I might just have to chalk it up as a loss. Not training for anything specific at the moment. On a sidenote I am down to a lean mean 302 pounds. I've only lost 10 lbs in the last 6 weeks or so and I need to start conditioning again, even if its just walking. Bumped Adele during the walk.

[-JM-]

Seem like you are being a lot more consistent anyway. You eventually plan to do a meet again though?

Edit: never heard of Jersey Shore but anyone who names themselves 'the' anything is an asspiece. The Rock, The Edge etc.....

[KarstenDD]

He plans to do the meet I am doing in March, out squat me in his Z-Suit, walk out still in the Z-Suit, yelling about playing by his own rules.

[Dingus]

Seem like you are being a lot more consistent anyway. You eventually plan to do a meet again though?

Edit: never heard of Jersey Shore but anyone who names themselves 'the' anything is an asspiece. The Rock, The Edge etc.....

I'll do a meet again some day, I want to get into better gear soon then figure it out. If you ever get the chance to watch Jersey Shore you need to, it is freaking hysterical.

[Dingus]

He plans to do the meet I am doing in March, out squat me in his Z-Suit, walk out still in the Z-Suit, yelling about playing by his own rules.

I like where your heads at.

[Dingus]

2/17 Floor press

Floor press with 1 mat and foam
45x10
135x10
185x10
215x3
240x19 PR

DB incline
75x10....irritated shoulder

Seated row
190x10x4

Push ups
bwx20, x18

Listened to Lady Gaga's Speechless during my top set of floor press, that song is off the chain.

[Dingus]

2/18

No lifting, I did walk 2 miles and I have no idea how long it took. For my fans, (Flynn), I scored a 97 out of 100 on my states police exam. So I may be a cop soon and I still can't sleep. I have to lose about 50 lbs so the training is going to change, powerlifting is awesome and I love it but it is going to take a backseat for a while. I'm also dating a pretty girl who will totally dig me not being 300 lbs so I hope this is a positive thing. Karsten is going to be like a pregnant chick, he will have to be fat for two for a while.

[-JM-]

Congrats on the police exam big man!

Good thing that you met this girl before you were 220lbs because you will be sure she likes the real you. The 308lbs you.

I am getting fatter by the day. I suppose thats the way it has to work. One in, one out.

[Dingus]

Congrats on the police exam big man!

Good thing that you met this girl before you were 220lbs because you will be sure she likes the real you. The 308lbs you.

I am getting fatter by the day. I suppose thats the way it has to work. One in, one out.

Not sure how much she likes me. Not sure I want to be a cop either. Congratulations on getting fatter though

[Dingus]

2/22

45 minute walk

[Dingus]

2/23 Bench

Bench with foam
45x10x3
95x10
135x10
185x10
205x10
225x10
235x9

Bottoms up kb press
12kgx10x3

Seated row with fat bar
150x15x4

Pushdowns
70x15x4

Hammer curls
30x15x2

When I got home I went for a 50 minute walk.

[Dingus]

2/24

No exercise today, good news though down to 299.

[Dingus]

2/26 DE Squats

Buffalo bar box squat with foam and light bands
50x10
140x5
-add purple bands-
140x2
190x2
-suit bottoms-
230x2
280x2x5
320x2
370x2
410x3...form broke down so I stopped

CSR
90x6
135x6
180x6x2

KB Swings
20kgx10x2

Blue band gm's
2x20

Standing abs
100x15x3

We had a long talk today at the gym about how small my ass is. I was also called a pussy for using the purple bands to squat. Rhodes thinks I'm sexy, I think hes right. I decided on DE squats because its friday and I was wearing a Westside shirt. That was my only reasoning.

[Dingus]

2/26

45 minute walk.

[KarstenDD]

I decided on DE squats because its friday and I was wearing a Westside shirt. That was my only reasoning.

Probably the best possible reasoning.

[Stronghold]

You train with Rhodes at TPS?

[Dingus]

You train with Rhodes at TPS?

I do train at TPS, occasionally with Rhodes.

[Stronghold]

I do train at TPS, occasionally with Rhodes.

Cool. My Mexican friend Carlos trains there with him. Be easy on him, he doesn't speak much English.

[stitch]

Cool. My Mexican friend Carlos trains there with him. Be easy on him, he doesn't speak much English.

Really? He doesn't speak English? All this time I just thought he was mildly ******ed.

EDIT: developmentally disabled? does that go through without the stars?

[-JM-]

Rhodes thinks I'm sexy, I think hes right. I decided on DE squats because its friday and I was wearing a Westside shirt. That is all I was wearing.

:clown:

[Dingus]

Cool. My Mexican friend Carlos trains there with him. Be easy on him, he doesn't speak much English.

I know Carlos, never really talked to him though. Due to some unpleasantness with some oompa loompas a few years back I am very apprehensive talking to anyone under 5 feet tall.

[Dingus]

Really? He doesn't speak English? All this time I just thought he was mildly ******ed.

EDIT: developmentally disabled? does that go through without the stars?

They make ******ed people in Mexipuertoguatematina too.

[Dingus]

:clown:

I've got photos Flynn, PM me your address.

[Dingus]

2/28

75 minute walk, 3.9 miles...

[Dingus]

I cannot believe that sick bastard Flynn really pmed me his address...dudes got problems...and some pics on the way ;)

[-JM-]

Thanks for the pics you big dreamboat! Your pec tie-ins could use a little work...

[Dingus]

Thanks for the pics you big dreamboat! Your pec tie-ins could use a little work...

I need to get back on the cable crossovers, thanks for the tips pal!

[Dingus]

3/1 Bench

Bench press with foam
45x10
95x10
135x10
185x10
225x10

DB extensions
30x10x4

Seated rows
170x10x4

Pushdowns with mini-band
40x10x4

Log curls
61x10x4

DB shrugs
65x50x2

Side raise/front raise/military
20x10x3

Everything felt heavy today, my training partner actually lifted today so I had some time to kill which is why I did more than usual. Now for food and cardio.

[Dingus]

3/1

70 minute walk, people give you really dirty looks when you wear shorts in the winter. They can all go suck one, I am sweating my ass off.

[Dingus]

3/2 ME Squat/Deadlift

Regular warm up ****

45 Degree back raise
bwx10x2

Close stance safety bar squats
65x10
155x5
245x5
Took a gross dumpx1
-belt-
295x3
335x1
385x1 PR, sadly
335x5

Rack pulls pin 4
135x5
225x5
315x5
405x3
495x1
545x1 PR

Barbell rows
135x6
185x6
225x6
-straps-
275x6

KB swings
28kgx10x3

-superset-

KB side bends
28kgx10x3

I was very motivated today, I wanted to get 425x1 on the SSB but the 385 was very shaky. I have a video of one of my warm up sets on my ipod, I might upload it if I can figure out how. I squatted to IPF depth today which is a PR of sorts.

[Dingus]

3/2

70 minute walk.

[Dingus]

3/4 Floor Press

Floor press with mats and foam
45x10
135x10
185x10
225x5
255x10

KB bench
20kgx20x3

Lat pull-down
160x10x4

Facepulls
70x15x3

V-bar pushdown
70x15x3

KB bottoms up curl
12kgx10x2

-superset-

Squat bar curls
55x15x2

[Dingus]

3/5 DE squat...I mean come on...it if friday.

Buffalo bar box squat with foam
50x5x2
140x5
-suit on-
230x2
-belt-
320x2

Switch to squat bar with green bands
145x2
145x2
235x2x8

Straight leg sumo deadlifts
135x5
225x5
315x5x3

DB row
100x8
115x8
130x6

Standing abs on lat pull down
100x10x4

I went to do reverse hypers and as I got on it my abs cramped so I left. Also I had to touch Murphs sweaty back which was gross.

[Dingus]

3/6

70 minute walk.

[Dingus]

3/7

Walked 5 miles for some reason. I'm like a lazy Forrest Gump, sometimes I just feel like walking.

[Dingus]

3/8 Bench

Bench off foam
45x10
95x10
135x10
185x5
225x5
245x10

DB extensions
30x10x5

Seated rows
170x10
190x10x4

Pushdowns
80x10x5-6

Hammer curls
40x10x5

Shoulder combo (side, front, military)
25x10x2

DB shrugs
75x50x2

[Dingus]

LnzYG0ZkrXg



This shows my maturity level.

[Dingus]

3/9 ME Squat/Deadlift

Buffalo bar squats
50x10
140x5
230x5
-belt-
280x3
320x1
410x1
-add suit bottoms and box with foam-
410x3
460x3
480x3 PR

Deadlifts
135x3
225x3
315x3
405x1
495x1

Barbell rows
225x6x2
-straps-
275x6x2

KB swings
32kgx10x3

Band side abs
greenx10x3

"You have the upperbody of a 750 lb fat guy and the lowerbody of a 12 year old girl. You look like one of those weeble wobble things only upside down. I'm surprised you can lean forward without falling on your face."- Matt Rhodes

[Dingus]

3/10

Decline sit ups
bwx15x3

KB side bends
32kgx10x3

45 Degree back raise
bwx10x6

Facepulls
70x15x5

Ab wheel
bwx10x2

Then a 40 minute walk.

[Dingus]

3/11 Waste of time

KB military

20kgx10x4

-superset-

Lat-pull down
160x10x4

Superset the following:

Pushdowns with mini
50x10x3

Log curls
61x10x3

1-arm cable row
80x10x3

I would like to rant right now because someone at the gym irritates me more than anything. But I'm not going to because no one reads this, and I'm ok with that.

[-JM-]

no one reads this, and I'm ok with that

Wrong.

That was a pretty nice thing Matt Rhodes said to you.

[Dingus]

3/11

Walked for 30 minutes or so.

[Dingus]

3/12 DE Squat/deadlift

Box squat with foam
55x5
145x5x2
235x2
-suit on straps down- added 100 lbs of chains
235x2x2
285x2x4
325x2x2

Speed pulls
135x3
225x1x2
275x1x6

This was all I felt like doing tonight. The extra work I put in wednesday makes me not feel bad about that. Squats were very good. Then when I got back I went for about a 45 minute walk.

[Dingus]

3/15

No benching today, got food poisoning or some **** this weekend, been throwing up and crapping non stop for 2 days. Starting to get a little better though.

[Dingus]

3/18 Bench

Fat bar bench
45x10
135x5x2
185x10x3

Seated rows
180x10x4

Conway press
90x10x3

Facepulls
80x10x3

Hammer curls
40x10x3

[-JM-]

Hope you have recovered man. The crabapple quicksteps PLUS barfing is the worst.

[Dingus]

Hope you have recovered man. The crabapple quicksteps PLUS barfing is the worst.

Your weird irish sayings make me horny.

[Dingus]

3/19 Squats

Safety bar squats
65x5x2
155x5
205x3
-suit bottoms-
245x2
245x1
-belt-
295x2
335x1-2?
385x5

GHR
bwx1...bwx1 done rest-pause style

Standing situations
100x10x5

Prowler push
2 sprints with low handles, 2 with high handles....two were with 90 lbs, two were with 100 lbs.

Was supposed to do 8 sprints, I did four, so it looks like I am going to have to pull out of the triathlon I had planned for next week. Its a damn shame, 4 prowler sprints for nothing.

[Dingus]

3/22 Bench

Bench press
45x15
95x10
135x8
185x5
225x3
-add foam-
255x3
275x3
300x2
315x spotter took it

Seated row
180x10x2
200x10x3

Conway press
90x10x5

Log curl
61x10x5

Good day in the gym. Just missed third rep with 300, and my spotter was instructed to take any weight that looked like I was struggling with. No need to be too stupid right now. Feels good to be almost back to where I was.

[Dingus]

3/24 Box squat

Squats off 17.5 inch box
45x15
135x10
185x5
225x3
275x1
-belt-
315x6x4

Neutral grip CSR
90x10x5

-superset-

45 degree back raise
bwx10x5

Standing abs
100x10x4

-superset-

Swiss ball leg curl
bwx10x4

I'm thinking about switching to using block periodization. I'm thinking its going to be hard.

[Dingus]

3/25 Bench assistance

KB military
12kgx10
16kgx10
20kgx10x2

Neutral grip lat-pulldown
170x10x2
160x10
130x13...fried

Side raises
20x20x2

Front raises
25x20x2

Facepulls
80x20x2

Hammer curls
35x20x2

Pushdowns
60x20x2

[Dingus]

3/26 Utter waste of time

Back raises
3 sets

Reverse Hypers
3 sets

Side bends
3 sets

Did some grip work and showed my buddy how to power clean.

[Dingus]

3/29 Lower Week 1

SSB squats
65x10x2
155x6
205x6
245x4x3

Deadlifts
135x6
225x6
315x6x4 used double overhand for the first set

Seated rows
180x12x3

-superset-

Back raise
bwx12x3

Band leg curls
greenx12x3

-superset-

Standing abs
110x12x3

[Dingus]

3/30 Upper week 1

Bench
45x15x2
95x10
135x8
185x5x5
225x6
-4 board-
245x6x4

CSR
90x12x3

-superset-

Conway press
80x12x3

Facepulls
80x12x3

-superset-

Hammer curls
40x12
35x12x2

[Dingus]

4/1

Buffalo bar box squat with 1 piece of thick foam
50x10
140x5
140x2
-suit bottoms-
230x2
-belt-
320x2x5
370x2x3

KB swings
20kgx10
28kgx10x2

KB sidebends
28kgx10x4

Reverse sled dragging
3 plates for 6 trips

[Dingus]

4/2

KB military
12kgx10
20kgx10
16kgx10

Neutral grip lat pull-down
160x10x3

Pushdowns
80x10x3

Rope curls
60x10
70x10x2

Rope uprows, Wendler style
50x10x3

Band pull-aparts
purplex20x2

[Dingus]

4/5 ME bench

Bench with foam
45x10x2
95x10
135x8x2
185x5
225x3
275x1
295x3

KB bench
24kgx15x3

Seated rows
180x10x5

Rear delt flys
15x12x3

Pushdowns with mini
50x10
40x10x3

Cable curls
70x10x4

[Dingus]

4/7 MASSIVE waste

Rack pulls pin 5
135x3
225x3
315x3
405x1
-belt-
495x1
585x0x2
495x1

Back extensions
bwx10x3

Standing abs
100x10

[KarstenDD]

more like massive WAIST amiright

[Dingus]

more like massive WAIST amiright

I have a tiny waist. You know this.

[KarstenDD]

I have a tiny waist. You know this.

Because of your thick lower back.

[-JM-]

Jersey Shore has arrived over here. I saw an ad for it last night.

The Flynn will not be watching beacuse it clashes with The Hills.

Trainings looking super consistent, big man.

[Dingus]

4/13 ME bench day

Floor press with 1 mat and foam
45x10
135x10
185x5
225x3
225x3 + 2 chains
225x1 + 4 chains
225x1 + 6 chains
245x1 + 6 chains

Seated rows
170x10x4

Pushdowns
80x10x4

Been working quite a bit. My job is laborsome so back to low volume for me.

[-JM-]

Still training mate?

[Dingus]

Still training mate?

I have been lately, but was not for quite some time. Might bring the log back, glad to see you're still being awesome.

[Dingus]

1/24/11

Dynamic warm up

Facepulls
3 sets

45 degree back raise
3 sets

Standing abs
3 sets

Buffalo bar squats
45x5x2
135x5
185x3
225x3
275x1
275x3

Buffalo bar good mornings
135x5x3

CSR
45x8
90x8
115x8
135x8

Leg curl
3 sets

20 minutes on treadmill, 3mph 1.5 incline

[Dingus]

1/26/11

10 minutes on treadmill 3 mph 1.5 incline

Dynamic warm up

Upper back warm up shiz

Bench press
45x20
95x10
135x5x2
185x5x2

Hammer lat pulldowns
90x10
180x10x4

KB military
20kgx10x3

Facepulls
60x10x3

V-bar pushdowns
100 reps with 100 lbs over 4 sets

Hammer curls
30x15x2

[Dingus]

1/31/11

10 minutes on treadmill 2 incline at 3mph

Various upper back ****

KB snatch
30x6x2

Bench with 4 chains
barx20
95x10
-add 4 chains-
45x10
95x5
135x3
155x3
185x3
-took all the weight off, just chains-
45x20
45x20
45x15

Hammer lat pull down
180x12x4

Facepulls
4x15

Rope pushdowns
2x20

10 minutes on treadmill 2 inchline at 3mph

[-JM-]

Wow, missed this. Glad to see you back at it, big stuff!

[Dingus]

1/5/11

10 minutes on treadmill, 3 mph 2.5 incline

Dynamic warm up

Some upper back stuff

Deadlift
135x3x2
225x3x2
275x1x6

Barbell row
135x10x4

Standing abs
80x15x3

[Dingus]

2/10/11

10 minutes 3.5 incline 3mph on the treadmill

Upper back stuff and some shoulder traction

Barbell military
45x15
95x10
115x10x2

DB bench
60x12x3

Dead stop db rows
60x12x3

Facepulls
3 sets

Light band pushdowns
100 reps

Face was bleeding so I left.

[Dingus]

2/18/11

Facepulls
80x15x3

Bench
45x10
95x10
135x5
165x5
185x10

CSR
70x15x3

DB extensions
35x8x3

DB shrugs
60x20x3

Hammer curls
30x12x3

Light band pushdowns
3x20