Dynamo's Online Journal

Mil Press/Push Press
135x10
185x4
225x0
205x1
205x1
205x1
185x4
135x6
45x12

My left shoulder was incredibly fatigued after that, I need to put more work into rehabbing it

HIIT 30 minutes.

I benched tuesday
135x10
225x8
275x4
275x4
225x8
135x15


Dips
BWx7x3

HIIT on ellip


DL
135x7
315x8
315x5
405x5
455x1
455x1
455x1

GMs
225x5
245x5
265x5
285x4
305x4

HIIT 30 min on elliptical

Front Squat
135x7
225x7
275x5
295x4

Leg Extension Machine
290x7
290x7
290x7
290x7

Switching to a 3 day/week split again bc the job is wearing me out

Bench
135x10
225x7
275x5
315x2
335x1
225x10
135x10

CGBP
135x10
185x10
205x10

Dips
BWx7x3

Running on 4 hours of sleep, no cardio ill make up for it tomorrow,

Deadlift

135x7
315x5
405x5
495x1
530x0.5 (kinda pissed about this one, I got it about an inch above my knees before I stalled and eventually failed, I wanted to go at it again but everyone said to calm down stop killing babies and try again another week. so i did)
225x6
225x7

Good Mornings
135x7
225x7
275x5

Hammer Curls
45x10
45x7->40x3
40x3->35x2->30x2->25x2

Biceps seemed a little weak so I have reintroduced the hammer curl. Might reintroduce the bent over barbell row too, try to get my back strength up.

30 minutes of LIIT.

Front Squat
135x7
225x7
315x3
315x2
315x1
315x1
Very little break between sets on the 315 I wanted to get 7 reps but my core was giving out, guess I will switch off to doing front squats heavy when I do deadlifts light.

Leg Extension
290x7
290x7
290x7

OHP
135x7
185x5
185x2
225x1
225x0.5 couldn't get the lock out
155x7

HIIT 30 minutes on the elliptical.

just wanted to toss some thoughts in here as a reminder. This whole weekend (3 days I had off) I ate so many carbs and have never felt so gross and bloated before in my life. I understand its winter and it brings people to want to pig out on carbs, but not me, I have no desire for carbs on this level, I don't find them filling, I don't find them energizing, I don't find them tasty (unless a confection of some sort). I ate so many carbs this weekend solely based on convenience and now my joints are stiff again and I'm bloated and gained a ton of water weight. I mean really wtf, when you're taking a pumpkin and stuffing it with rice, bread, and 6 tiny turkey sausage links and tell me you're only adding the meat as seasoning, WTF. Serious WTF. Its the most ******ed comment I've ever heard, ever. Of course I can't convince anyone in this house that white rice is as ****ing ******ed and useless as white bread even with a ****ing nutrition label in front of their face that only shows carbohydrates as an ingredient (aka no minerals, no vitamins just ****ty refined insulin whoring carbs). Don't get me wrong I don't hate refined carbs, I just ****ing CAN NOT STAND a diet based around the **** pile called the food pyramid that offers no logical sustenance whatsoever. I just want a well balanced meal made from real, nonstarchy, carbs. I think its time I move out on my own and have control over where my money goes for food. Ok, I am done. Night.

welp its been a while since i updated my journal, so i suppose ill start again. Currently I am working in a slight caloric deficit, doing cardio 4 days a week, if I don't feel too beat up and here is my routine, I forego the warm up sets and have just listed the working sets

week 1

monday
bench 5x5
Pullups 3xfailure
30 minute jog

tuesday
front squat 1x5
HIIT 15 minutes

wednesday off

thursday
DL 5x5
Good Mornings 3x8
HIIT 15 min

friday
OHP 5x5
random arm/shoulder work
30 min cardio

Week 2
monday
bench 1x5
Pullups 3xfailure
30 minute jog

tuesday
front squat 5x5
HIIT 15 minutes

wednesday off

thursday
DL 1x5
HIIT 15 minutes

friday
OHP 1x5
random arm/shoulder work
30 minutes jog

week 3

monday
bench 5x5
Pullups 3xfailure
30 minute jog

tuesday
front squat 1x3
HIIT 15 minutes

wednesday off

thursday
DL 5x5
Good Mornings 3x8
HIIT 15 minutes

friday
OHP 5x5
random arm/shoulder work
30 minute run

So this continues until I reach a 1 rep max on bench, dead, front squat and OHP and then I deload a week and do it again, it takes 7 weeks to cycle. Takes time, yes, but I am losing losing fat, adding muscle, and not wearing myself out to where I'm useless for work and such. I've hit all the PRs in my sig using this, plus I am getting extraordinarily conditioned in my cardio. I haven't lost any weight. I went from 275 to 260 the first month, but now I am still losing fat without losing muscle. Its great especially since my mile time has come down considerably, resting heart rate is 62 bpm, and I am hitting PRs every week in some form or another.

edit: FWIW I based this off Wendler's 531 in case you couldn't tell :D I just need more time to recover mostly because of the caloric deficit, but also stressful work and living conditions factor into it as well.

If people leave me alone, and feel somewhat normal after work, I can finish lifting in about 45 minutes (+30 for the run) on a volume day, sometimes even less on a max effort day, depending on whether I supplement with reps afterwards.

Well monday was done today, lifting friend wanted to knock out bench today I said sure

Bench
135x15
225x5
275x3
315x1
330x3 although on the 3rd rep I was helped slightly to get the weight moved off my chest, i'm alright with that
225x15
225x10

Pull Ups (BW=263)
BWx5
BWx4
BWx7 with last two having help from my buddy so assisted.

No running I am going to see how keeping my cardio staggered with my lifts affects my recovery, it could be helpful.

Welcome back to the journals. Nice benching and I like the looks of your setup.

Quote:

---

Originally Posted by Off Road

Welcome back to the journals. Nice benching and I like the looks of your setup.

---

thanks, its hella simple, takes no time and hits everything as far as I can tell. At this point in my life, the last thing I want to do is spend time in the gym :)

Well I pulled my hamstring on sunday running from my car to the door of the gym. So its been really tight and affected my ability to do any cardio standing up as I found out yesterday. I will probably just stick to biking until I am well.

Front Squat
135x7
225x5
275x3
315x1
335x3 These were easy, much easier than I thought they'd be, I probably could've ground out 6 but I wasn't interested in hurting myself because of my hamstring.
225x5 I had some speed on these

Running for 15 minutes at 10 minutes per mile pace, I wanted to do 30 minutes but my hamstring ended up getting tighter and tighter as I ran. I figured it would loosen up, never did.

foam rolled my whole backside, especially my hamstring. Interesting, after foam rolling, my hamstring wasn't tight any more but it was so tender. Hopefully this will clear up.

Finally, I guess I am taking off next week, my gym is closed for its yearly maintenance next week and I could go to another local gym for free, but with these leg issues I am probably just going to use that as my deload week. Next week is just a bunch of max lifts anyway. I'll restart my cycle the following week and just use next week to recover. Plus I am going to canada next thursday.

well I went in on tuesday to do deadlifts....I started out doing SLDLs to do some active stretching on my pulled hammie and the first rep of 135 felt like I was going to rip my hamstring. It felt like I was pulling a knot out of a big ass rope. Then the later reps felt fine.

So then I switch to my conventional deadlift stance I go to pull 135 off the floor with a lot more hamstring activation and what happens? I feel the same exact pain I did on my first rep of SLDL but I keep going bc I figured it would calm down, it never did.

So I go whatever, I can still do assistance work, and just try to stretch it lightly and I rack the weight and try for a 135 pound good morning. I took it easy, every rep going a little closer to parallel to the floor. Once I hit parallel my hamstring gets the same pain. I was livid. I unracked the weight and walked out.

I decided since I am going to canada next week, and gym is closed, I am taking a week and a half off and I will start fresh in september. I return my cycle to week one and start over. I think between the 520x3 deads followed immediately with the 15 minutes of HIIT I ruined my feet. They show no signs of bruising but they hurt to poke with my finger and it hurts to walk much less jump up and down (we're talking 4" vertical tops when I'm testing my pain threshold here).

I need to heal up, learn not to do HIIT the same day I do a 3 rep max, and come back stronger. So all in all a piss poor workout but I learned the limits of my body. Gonna let the hammie heal, going to let the feet heal, then I will come back and be stronger for it I hope. Definitely better to stop for a bit than push through and break or tear something and be required to stop then.

Finally, I did the tough mudder allentown, PA this year, and enjoyed it, so I signed myself and sister up for the colorado TM in june 2012. starts at 8100 ft summit is at 11440 total elevation change of 4250 ft throughout the course.

http://toughmudder.com/events/colora...urse-map-2012/

That elevation is going to be a killer. It sounds like a blast, but I wish the milage was a lot shorter. A 3 mile course sounds good to me :)

Quote:

---

Originally Posted by Off Road

That elevation is going to be a killer. It sounds like a blast, but I wish the milage was a lot shorter. A 3 mile course sounds good to me :)

---

I lost my strength for about a month doing the one in Allentown but I had no idea what I was doing lol. My friend who is ex special forces says I'm insane and ill throw up a lot. He's setting up a training program to help get me prepared as possible knowing I have no mountains to run up lol. The warrior dash is 3 miles. You should check out their site.

back in the gym yesterday...i cancelled my membership for various reasons, I'm gonna try the one on base today hopefully it doesn't suck.

In any event I wasn't really feeling much yesterday, and I'm fine with that first week back is always the worst, and its better to take it slow and not injure myself anyway/

For this cycle I think I am going to shoot for the following:
BP: 325x5, 335x3, 350x1 (maybe 345)
DL: 495x5, 520x3, 550x1 (495x5 is no PR neither is 520x3 but I feel like I need to reset a little)
FS: 330x5, 340x3, 365x1 (365x1 isn't a PR but hopefully it will be easier)

Yesterday

Bench Press
135x10
225x7
275x5
275x4 last rep my bicep was shaking so I just racked it because I really didn't want to be there anyway

Neutral Grip Pull Up
BWx5 BW=264

Stair Master (the one with actual stairs not the two sticks)
10 minutes at level 10 out of 20

I felt like I was going to die, my heart felt fine, but my legs just sucked. Gotta do this more at whatever gym I end up at.

Short workout but no worries I'll pick up steam as the week goes on.

Well I tore my hamstring, so I am rehabbing that and so my routine is changed until I am healed. I changed over to a new gym, its www.exilefitness.com caters to the lifting crowd and way cheaper than my last gym, I like it.

Gym day...hamstring is almost better i think...

Bench
135x15
225x5
275x5
315x2
275x5
225x7
135x18

Pull ups BW=268
BWx5
BWx4
BWx3
BWx2

Biked casually for 11 minutes.

Woot! tuesday was a glorious day! I tried to do front squats but my hip flexor is so tight right now (also on the same leg I tore my hamstring) so I decided to go for deadlifts!!!

Front Squats
135x7
225x5
275x3 hip flexor started getting tight
315x1 got really tight
275x1 got really tighter
225x1 got really tightest

Romanian Deadlifts
135x10 (double overhand)
225x5 (double overhand)
315x5 (all double overhand grip)
405x1 (testing out the hamstring)
405x5
495x0 (this was a standard deadlift, I sunk my ass and pulled with all my might...got it off the ground, but had no strength to continue, thus its time to get back to where I was)
405x3 (standard)
405x3 (standard)
315x5 (standard, double overhand grip)
315x5 (double overhand grip)

Didn't make it to the gym yesterday I fell asleep at 530 pm, woke up at 645am today...so I was tired from work.

welp I switched over to 5/3/1 completely

Bench
135x10
225x5
275x5
300x4 (I was supposed to get 5 but I lost my tightness and form got really shitty on 4, I know it calls for a reset, if you don't hit your goals but I don't think its warranted)

Dips (BW=268)
BWx6
BWx10
BWx8
BWx6
BWx5
BWx3

Pullups
BWx5
BWx4
BWx3
long break
BWx4
(started jumping pull ups)
BWx3
BWx4

Stair climber 30 minutes level 8/20 burned 500 cals

Front Squat
135x7
225x5
275x5
300x5

Leg Press
315x7
600x10
900x10
900x10
900x10
probably coulve done 1000-1100 but there was no more room to put weights on the leg press

leg extensions
240x10
260x10
260x10

elliptical 21 minutes level 10/25 hill mode

just a bullshit update. I thought my hamstring was healed but as I worked up to my 495x3 deadlift set on sunday I failed miserably.

Here's what happened

135x7
315x5 felt heavy
405x3
405x3
440x3 felt lighter than expected
475x1.5 BAM I did the first rep and it was lighter than I thought it would be, but I failed on the 2nd rep right below the knee. My previously torn hamstring locked up and I torqued every muscle in my posterior it felt like. I couldn't bend over, or lie flat, I thought I slipped a disc, thank God, I didn't and I am actually feeling normal 4 days after the event. Nothing like having 1 muscle lock up withe 475 pounds dangling off your arms. Man it hurt, I could barely rerack the weight, if we didn't have one of those deadlift bar scoop things I wouldn't have been able to do it.

So now I reset my max to 85% and next week I will start again. I am also starting to train for the tough mudder in PA 2012.

fucking internet cut out immediately after i hit submit fuck you internet

Edit: I was sick all last week and made it into the gym one day only to suck so hard I wanted to nap right there on the floor.

reset to 85%

BP
135x10
205x5
225x5
260x7

CGBP
135x15
185x10
185x10

Pull Ups BW=265
BWx5
BWx3+1+1
BWx3+1+1+1

Stairclimber 22 minute felt like I was going to pass out wanted 30 though. Level 10/20 speed interval setting 2 minutes at level 1, 2 minutes at level 10.

Drank BCAAs while I climbed, not necessary I know but I am working towards long distances and I am just seeing how my body reacts now, I'd hate to be on a 10 mile run and shitting my brains out because they don't sit well with me.

Plan is get to stair climbing 4x week for 1 hour, during which I'll sip my BCAAs, on weekends I'll run my 10 miles and I'll be sipping my BCAA then too. Idea is to increase my endurance and speed and strength. Got 6 months to get strong, fast and lean for the Tough Mudder in PA. My secret is that I want to be around 10% for this race with numbers I've never reached before. I'll need all the help I can get.

interesting read on BCAA http://svakanda.hubpages.com/hub/bra...ino-acids-bcaa

Front Squat
135x7
205x5
225x5
260x7 (almost pussed out at 5 but I saw a hot chick watching me so I did 7)

Leg Press
720x10
900x10
945x10
945x10

Leg extension
120x10
120x10
120x10
kept these light because my legs were shot after the leg presses and I felt active recovery was in order.

Star climber 25 minutes. I'm still not over my cold, so I got lazy, plus I'm tired of sweating and having a runny nose and I was bored. Hopefully 30 minutes on thursday.