Dynamo's Online Journal

[dynamo]

Nice work with the chins.

Hey thanks I plan to be amazing at chins.


Squat
135x5
315x6
365x2
405x2
425x1 this one was probably slightly above parallel but I didn't want to bury it bc I wasn't in the mood to fail

DL forgot my chalk again
135X6
315x6
315x2
335x2
355x2

Seated hanging curls
35x6
45x6 failed at rep 4 and reset my grip was shot and I dropped the left DB
45x2
45x2
45x2 I've noticed my left arm seems to be weaker and even though it can do equal reps it appears to take more effort with my left arm.

Seated calf raises
270x6
280x2
290x2
300x2

Incline situps at about 75° angle
BWx6
BWx2
BWx4

Done! Recovery is improving I attribute that to running.

I was impressed with how epic 300 lbs looked on the calf raise machine so i took a pic:


http://picasaweb.google.com/lh/photo...eat=directlink

[dynamo]

got to the gym a little late, apparently 9pm closing time really means 845.

BO BB Row
135x6
185x6
195x2
205x2
215x2

Mil press
135x6
185x2 too heavy
145x2
155x2
165x2

Dips (I felt like I could have done dips at BW+100 for reps but my forearms were in excruciating pain after every set so I kept it light)
BW=270
BWx6
BW+45x2x2x2

Pullups palms away
BW-100x6
BW-80x1
BW-90x2
BW-80x1
BW-80x1

I will do incline bench tomorrow and run

[View 1]

Glad to see you posting again, hope the new job is your dream job its rare to find that nowadays.

Workouts look solid just as they did before, that 300lb calf raise looks crazy lol...

[dynamo]

Glad to see you posting again, hope the new job is your dream job its rare to find that nowadays.

Workouts look solid just as they did before, that 300lb calf raise looks crazy lol...

thanks its good to be back.

Incline BP
135x6
185x6
205x2
215x2
215x1x1


Squat
135x6
315x6
405x2
405x1x1x1x1
last 5 squats were all grinders.

DL
315x6
365x2
385x2
405x2

Hanging curls
40x6
40x2
40x2
40x2
I could have gone higher but my forearms are still sore, I think its from getting back into deadlifts and mil presses after a few months off and my arms just are unconditioned. Luckly its both arms, it is a pretty deep soreness and almost seems 1 step past DOMS but i'll give it time and hopefully the pain will go away.

Seated Calf Raises
225x6
205x3
205x3
205x3
205x3
my quads were feeling quite sore so i lowered the weight to take the pressure off them

Incline situp 75 degrees
BWx6
BWx6

Running later this evening after I charge the audio player. My work capacity is going up so i am happy

edit: instead of running i slept from 8pm to midnight, i will just double up on the running on wednesday. i enjoy it muhahaha, plus i dont want to fall behind in running or give myself excuses not to run. Its so easy to put off running when I'm deadlifting and squatting on the same day. I NEED to up my cardio conditioning, 45 minutes a day 5 days a week doesn't seem to hamper my strength at all and I love the decrease in recovery time.

[dynamo]

today was a little different. I felt amazing in the gym, no so much in a PR kind of way but in a get through my workout kind of way. It was either the diet coke i had on the way to the gym for the caffiene or the half a pizza I ate before I went to the gym, or maybe both.

Incline BP
135x6
185x6
205x2
205x2
225x2 <---these weren't strict, with most sets of incline bp I try to keep my but on the bench and use no leg drive but this was a little heavy and I used leg drive and my butt came right off the bench.

Bent over BB Row
135x6
185x6 <---felt easy so thats good
205x2
205x2
205x2

Mil Press
135x6
155x2
155x2
155x2
Shoulders were fatigued and I was autoregulating to not kick the **** out of myself today
BW=270

Dips
BWx6
BW+45x3 I am pretty sure I didn't go full depth with these mainly because my shoulders were spent and my forearms still hurt, though not as bad as last time so I know they're healing
BW+45x3
BWx2

Pull ups from a dead hang
BW-100x6
BW-90x2
BW-80x2
BW-70x1.5

Setting the machine to counter 70 pounds was somewhat of a joke because the machine is old and a piece of **** and the weight force wasn't enough to overcome the friction force so I did a pull up without the platform actually pushing on my feet for an entire rep. I was happy. I'm looking forward to doing pullups on the pull up bar woohoo!

Overall it took about an hour. very quick from what I am used to.

Interestingly enough after I was done I was still full of energy and I wish I brought my running shoes to the gym because I felt ready to go, but when I got home I was so tired, I ended up taking a nap for an hour. I'm not sure why though, because I woke up at 11 today and watched 2 movies (Igor and family man) then went to the gym. I wonder if its just not enough food so I am drained after a work out.

I know I am on a slight caloric deficit but I do work on maintaining fat and protein levels, carbs are easy to get so I don't worry about them. For the most part I am working on recomping (like always) but I am more serious about my cardio this time. Once my life gets a little more straightened out I will be much stricter on counting calories like I would like to be, but living at home I look like an ******* going "hey MOM! what are the macros on this dish!"

I did run wednesday but only once. I am going to go for a run right now. shooting for 45 minutes today, was only 25 minutes on wednesday.

[dynamo]

****tastic workout I had no motivation but plenty of strength .

Sq
135*6
315*6
385*2
405*1.5

Dl
315*6
315*2

now that i sat on my ass for the last 3 hours i feel better. i suspect i was just burning out. I need to eat more if I am going to be running like I am. I will take the weekend off completely and probably just go for a walk. a long walk. I will start fresh monday, aka week 3.

[dynamo]

been lifting just busy. signed up for my first meet!!!

100% Raw PL Fed. Shooting for 500/320/500 at 270

[dynamo]

I'm just going to preface this by saying I am doing the HCT12 program. on tuesday I ramped up to deadlift of 425x2 after squatting 385x2 so today I was spent

squat
135x10
315x3
315x3
315x3

DL
315x3
315x3
315x3

Hammer Curls
55x6
65x6
65x2
65x2
65x2

Standing Calf Raise Machine
400x6
400x6
400x6

Lean over ab machine (hold onto ropes across the chest and do a good morning cept its all abs)
100x6
130x1 (too heavy)
120x4
120x2

[dynamo]

recovery is a little low. I was exhausted all friday and ended up sleeping 12 hours that night. Today is my 3rd day off. I am going to up my protein intake and see how that works. Right now I am doing my regular meals, then 40g before working out then 70ish after working out.

From here on out I'll do 75g with breakfast plus the other stuff, that will take me up to approximately 190 grams supplemented and I will see how my recovery is from there. My biggest issue is keeping calories down while not affecting progress and since I am on a caloric deficit it is easy to wear myself out.

[dynamo]

today was weak. I just wanted to go max effort to see how the weight felt, I was able to put 495 on my back and walk out but it was so heavy I knew I would fail. Going to have to kill that attitude. 405 deadlift was heavy too, going to have to recover this and next week.


SQ
135x10
315x1
405x1
495x0
405x1 slow out of the hole

DL
405x1
405x1

Hammer Curl
55x6
55x6
70x2
70x2
70x2

Standing calf raise machine
400x8
400x8
400x8

Ab crunch standing machine
100x8x8x8

30 minutes low intensity cardio

Forgot to mention the added 75g of protein is fantastic. I feel much better and I'm totalling around 270g a day now.

[chaddukes]

Hello,

Where do you train in Cockeysville? I live in Harford Co.

[dynamo]

Me and a few other guys train at the Maryland athletic club. Its pretty ritzy but its convenient. Next week me and my buddy are competing down in Capitol heights. Where do you train?

Edit: I just checked out your journal I've never heard of Dynamo. Ill have to look it up tomorrow.

[chaddukes]

Dynamo club is in Rising Sun. It's in Cecil Co. near the PA line. Most of us have been competing in Delaware and Pennsylvania meets. a lot of us compete in gear and there aren't very many geared meets in MD for some reason.

Good luck in your meet!

[dynamo]

yeah I haven't seen many. This is my first meet ever I'm going to and its all raw, apparently the only thing allowed is a belt. This club wouldn't happen to be run out of an old gas station would it?

[chaddukes]

yeah I haven't seen many. This is my first meet ever I'm going to and its all raw, apparently the only thing allowed is a belt. This club wouldn't happen to be run out of an old gas station would it?

I can neither confirm nor deny that last statement.

[dynamo]

med intensity cardio mon and today

todays w/o (too lazy to write mondays)

DL
135x7
315x5
365z5
405x5
415x5

good mornings

135x5
205x5
215x5
225x5
235x5

BO BB row
135x5
185x5
195x5
205x5
215x5

45 min med intensity cardio

[LouPac]

med intensity cardio mon and today

todays w/o (too lazy to write mondays)

DL
135x7
315x5
365z5
405x5
415x5

good mornings

135x5
205x5
215x5
225x5
235x5

BO BB row
135x5
185x5
195x5
205x5
215x5

45 min med intensity cardio

Damn good workout!

[dynamo]

Thanks! I'm going for high intensity heavy lifting for the next month before I deload and do it again.



Front squat
135x5
225x5
225x5
235x5
235x5
These weren't heavy on the quads but my stabilizing muscles need to catch up. I haven't done these in years.

Lunges reps are per leg
135x5
135x5
135x5
135x5
135x5
Gotta get those stabilizers up to par I was wobbling way too much

Standing calf raise machine
400x7
400+160x5
400+160x5
400+160x5
400+160x5
400 lbs stack holding 2 80 lbs DBs

1 hr medium intensity cardio

[dynamo]

today's work out

front squat
135x5
225x5
235x5
245x4
245x4

Lunges
135x5
155x5
165x5
175x5
175x5

calf raises
400x7
560x5
560x5
560x5
560x5
560x6

low intensity cardio 1 hour

[dynamo]

No workout last week, gym was closed for renovations.

Monday (Had a killer headache so I took it easy since I wasn't focused at all)

Incline BP
135x5
185x5
195x5
195x5
200x5

Flat BP
135x5
225x5
225x5
225x5
225x5

All BP sets were controlled and slow with a 1 second or so pause on the chest.

Dips BW=271
BWx5
BW+45x5 just exacerbated the headache but wasn't difficult
BWx5
BWx5
BWx5

Low intensity cardio 30 minutes

took off tuesday I was beat from staying up til 2 am helping someone with their photoshop homework. turned out to be a lose/lose situation for me, interesting how people change when you offer your help too easily, whatever....

Wednesday

Deadlift (I was only going to stick to 315 but I was feeling good after my 3rd set so I upped it)
135x8
315x5
315x5
405x5
405x5
405 is getting much easier I may stick with this weight until i can do 3 sets then up the weight on that last set

Good mornings

135x5
225x5 these were insanely heavy straight from unracking
225x5
225x5
225x5

BO BB Row
135x5
185x5
185x5
185x5
185x5
I tried to do these fast but controlled each set.

HIIT 20 minutes. 5 minute warm up at 4 mph the HIIT 45 seconds at 8 mph 1 minute 3 mph then 5 minute cool down at 3 mph. total 30 minutes cardio

[dynamo]

ARGH this whole day pissed me off for being around! Therefore I got pissed off at my workout and cut it short

Front Squat
135x5
225x5
275x3 This wasn't hard on the legs at all I just couldn't handle the stress on my wrists and that pissed me off to no end
245x5
245x4

BB Lunges (reps per leg)
135x5
155x5
155x5
175x5
175x3

Then I spent 2 hours coaching this cool old dood at my gym who can bench press over 400 lbs for reps on how to deadlift. He feels it much more in his glutes now lol.

Ohh HIIT also same as yesterday.

[dynamo]

Mil press
135x5
155x5
155x5
165x4 hit myself in the chin on rep 3
165x5

hammer curls
50x5
60x5
60x5
60x5
60x5

Ab thingy
150x7
180x0
160x5

HIIT same as yesterday

[dynamo]

Finally getting my strength and confidence back on the bench.

Incline BP
135x7
185x5
195x5
205x5
205x3x1x1

Flat BP
135x8 speeeeeeeeeeeed
225x5
235x5
245x5
255x3-->225x3

I tried doing the last set of 225 as fast as possible wasn't fast at all.

I have no spotter when I bench so I'm always conservative on my reps.

I did have dips to do but I got a call from my buddy about hiking so I cut my workout short. I used to never jeopardize my work in any way even if it meant shunning people but now I do the opposite. One because the body is amazingly adaptive and I can essentially miss a workout with no real consequence and two because I don't have many friends at all. I know a lot of people but they might as well be strangers with name tags.

If I may (of course I may its my damn journal), I'm going to wuss out for a sec. You know what. No I'm not dwelling on the perceived failures of life offers no benefits but the guarantee to repeat those failures.

I just wanted throw in a blurb about my cut. Its going well I seem to be getting the most definition in my back right now. my chest is looking nice too and i have a consistent fat man 6 pack. Also doing cardio 4 days a week reduces my recovery time substantially.

[dynamo]

YEsterday

DL
135x7
315x5
405x2
500x0
475x1
500x0
500x0

HIIT 30 minutes

Today

Bench Press
135x20 SPEEEEEEEEEEEED
225x8
275x4
295x2 (Help from my spotter on the lockout of the 2nd rep)
225x8
225x6
225x4

home. today was supposed to be straight rest day, but I was so pissed off at stupid **** that I went to the gym. Worked out well too. Got free tickets to the Baltimore Grand Prix next year and met some beautiful women, just what I need.

[dynamo]

my quads better be huge tomorrow.

Front squat
135x7
225x5
245x5
265x5
285x2
285x1
225x5

Standing BB Lunges
135x5
185x5
185x5
185x4
185x3
I was in such pain, I fell down after I finished my 3rd set of lunges it was great.

HIIT 30 minutes
5 minute warm up at 3 mph the 1 min at 3 mph 1 minute at 7 mph for 15 minutes then 3mph/10mph for 5 minutes then 3mph for 5 minutes.