Dynamo's Online Journal

[dynamo]

that ruck run sounds horrible lol.

strong numbers Dynamo.

LOL thanks, its painful for the first mile or so then I just mentally fade to oblivion and I end up meditating through most of it. I was originally doing the ruck run for the Tough Mudder in April, but now I think I may keep it as part of my routine. I quite like it, hopefully my knees will too.

Oh its also an amazing way to lose weight. I have gone from 278 to 267 in 3 weeks and my lifting buddy says I don't look like a fat ass as much any more. Its water weight obviously but it has motivated me to want to finally cut and get around 10% body fat for the beach.

[dynamo]

OHP
135x7
155x5
185x4
190x5


Pullups BW=272
BWx4
BWx4
BWx3

5 rounds on the prowler

[dynamo]

Ok so friday was good

Deadlift
135x7
315x3 double overhand chalked to work the grip
330x5
380x5
430x5 these were super light, my hip had no problems. I think its almost 100%.

Just a reminder I originally dropped to 85% of my max 6 months ago because my left hip kept giving out on the dead lifts, I think it was mostly improper form which caused an injury which wasn't given time to heal thus even proper form didn't matter, I needed to heal.

Good mornings
135x10
185x10
185x10

Hamstring Curl Machine
120x10
120x10
120x10 felt sloppy

No it wasn't the prowler on friday, it was 1000m for time on the rower on resistance level 8/10 took me 4:03

Saturday

40-50 pound ruck run. 6 miles in 1:20:43 worked out to 13:25/mile the week before I did the same distance with 11:57 pace. I blame the deadlifts for killing my time. From what nike+ tells me my first mile was a 9 minute pace and it was all down hill from there, my last mile was a 19:23 pace. My heart felt fine for the entire run, I just couldn't get my legs to put any effort in. Mehh I was so angry to say the least.

[dynamo]

I was awfully tired yesterday I was up til the wee hours of the morning having a good time.

Bench
135x15
225x5 (whoops this was my start set)
275x3 (was supposed to be 260 but the 25s were closer)
295x3 (on point finished strong a lot in the tank probably could've done 5)

Pullups BW=270
BWx4
BWx3
BWx1x1x1

CGBP (I haven't done these in a while they were really strong, looks like I need to rotate accessory work)
135x10
185x10
185x10


Biked interval setting level 13/25 30 minutes.

[dynamo]

Front Squat
135x7
225x5
245x3
275x3
305x3 I was looking at the wrong spreadsheet I shouldve done 310x3 but whatever

Leg Extensions
200x10
200x10
200x10

Prowler for 5 minutes, my legs were done, not much intensity.

[dynamo]

I was so tired yesterday, my eyes were bloodshot and itchy I was so tired

OHP with clean from floor for first rep
135x5
135x3
185x3
195x3

Racked the weight pressed from the rack
200x3 held the 3rd rep in the air just for shiggles

Tried doing pullups
BWx1.8

First rep I got my chest to the bar, second rep I got to my mouth region, maybe.


Went the F home had 1.5 chicken boobies, and a side of green beans and passed out

I also ate a pound of almond yesterday.

[dynamo]

Too much coffee not enough sleep.

Deadlifts
135x7
315x5 double overhand grip
365x4 I did double overhand grip on all but the last one I kept dropping the weight on the way down
415x3
465x4 the 4th rep I stalled right above the knee and then finished the rep, no hitching according to my partner.

Goodmornings
135x10
185x10
205x10

Reverse hyper work.

[dynamo]

Ok I need to lose fat. So here is my journey beginning today. I plan to post my meals and macros in as much detail as possible. I will cook a huge pile of weekly meals and post recipes and photos.

Currently 270 lbs I don't own a scale, I may buy one though, I think it would be better to weigh myself immediately upon waking up instead of before I work out in the afternoon. I may even buy some cheap calipers, not that I give a fuck about my body fat percent just to track the trend. To be honest, I could be 80% body fat and wouldn't give a fuck if I looked like Jay Cutler the few days leading up to Mr Olympia.

I am shooting for a loss of 1 pound a week, I'll reassess when I stall. I will keep with 5/3/1 for now, Its not high volume anyway cept for accessory work.

My long term goal is to be 12% by the time I leave for Egypt in September.

At 270 lbs and a guesstimate of 25% body fat thats 202lbs of lbm and I will end up at 220-230ish. Ok, holy crap, 40 pounds to lose. Sigh ok 29 weeks thats only 29 pounds, never mind. I fail at my goal. Close enough anyway.

New goal, 240 by Sept 1. That sticks me at 19%, I'll take it, I'll look sweet at sub 20% I bet. And we're off! I'll post my first meal makings tonight.

Doing the diet set up on the sticky so

3240 calories/day
1080 calories of protein (270g)
1800 calories from fat (200g) because fuck carbs
360 calories from carbs (90g) because fuck carbs

Ok enough for now


Brunch

1 pound of 93/7 grass fed beef
680 calories
92g protein
32g of fat

Mid Afternoon - tried to finish this all fucking day i cannot do it i ate maybe half, im so damn full fuck

.5 lb 93/7 grassfed beef
340 calories
46g protein
16g fat

3 scoops of nitrean+
280cal
70g protein

Total so far:
1300 cal
206g protein
48g fat

I AM SO GOD DAMN FULL. I'm done eating tonight, I feel like I'm fucking bulking. This BW*12 thing might be too much.

[dynamo]

Breakfast
20z cooked chicken breast
140g protein
10g fat (bacon was mixed in chicken is shredded)
650 calories

2 scoops BCAAs

Ruck Run
7 miles
1:32:13
13:08/mi pace
1477 kcals burned

2 Scoops BCAAs

4PM meal
4 organic xlg eggs
275 calories
18g fat
28g protein

730pm meal
9 oz shredded chicken w/ 4 TBsp of canola oil
75g protein
56g fat
804 cal

4 polly-o string cheeses
240 cals
28g protein
24g fat

Totals
2056 cals
271g protein
108g fat

Note: I do drink 1-2 mugs of coffee with half and half, I don't measure my half and half, nor will I.

Why am I so fat if I don't fucking eat? I am forcing this down. Am I broken?

[dynamo]

Breakfast
4 organic xlg eggs
319 calories
18g fat
28g protein

Wasabi Soy Sauce Almonds 2 cup
1346 calories
38g carbs
126g fat
46g protein

Lunch (very shitty lunch I know)
Chicken rice and popcorn shirmp
435 cal
52g carbs
8g fat
30g protein
(just an estimation)

Dinner Chicken Breast
861 cal
165g protein
17g fat

Totals
2961 calories
169g fat
269g protein
90g carbs

found this cool app on my phone called calorie count. its more for normal people so i dont follow its anything other than food log which is really nice for macros. super easy way to log food on the go

Note to self: I finished my cup of almonds and my body started getting instantly hot. sweet

[dynamo]

It is getting easier to eat the chicken. so far so good, this morning I was drier than I've been in a while, still fat.

Yesterday

Bench Press
155x7
225x5
245x5
280x3
315x1 I stalled mid rep but finished it, maybe I'm getting weaker.

Lat pulldowns
180x10
160x10
160x10
good form no body english bar to the chest

Bike
30 minutes interval setting level 13/25
I really pushed it last night, I realized i've been taking it too easy during my biking, if I want to lose the weight i need to push myself on all my activities. Last night I made an effort to keep my RPMs above 90 for the hill portion of the intervals.

Food

Breakfast: 1 cup wasabi almonds
680 cals
64g fat
20g carbs
24g protein

Lunch through 530pm meal: ~600g chicken breast
860 cals
17g fat
165g protein

Dinner Time: 4 eggs with 4 TBsp of Smart Balance and 300g of chicken
834 cal
47g fat + ~10g for the bacon fat I added when I cooked the chicken
96g protein

Totals
2366 cal
19g carbs <--this is a lie I had a few spoonfuls of this coconut milk ice cream that used agave to sweeten it. I'm such a fucking yuppie, if only I didn't live in the ghetto.
127g fat
284g protein

All was good except I was lacking in fat. If I had the discipline to follow up on this stuff right after eating I couldve easily hit my fat set point by taking a tablespoon of canola oil to the face.

[dynamo]

Yesterday was joyous I didn't think I would do much good.

Front Squat
135x5
225x3
255x5
295x3
325x1x1 This last set I was a pussy, I did one rep and I felt high, don't get me wrong, I was probably still below parallel but I like ATG, anyway I racked it and was bummed out and still felt like I had tons in the tank, so immediately after I racked it I unracked it and did another rep making sure I hit depth. After I racked it again I realized I couldve done at least one more in comfort and probably 2 or 3 more if I pushed myself. Oh well.

Shit I forgot the rest of my workout

Leg extensions
200x8
200x8
200x8

Bike hill interval level 13/25 30 minutes. I tried my best to keep above or at 90 rpms on the high parts but my legs were blasted and I did not succeed.

Breakfast: 1 cup wasabi almonds
680 cals
64g fat
20g carbs
24g protein

Lunch: 1 cup wasabi almonds & 500g chicken boobie
1532 cals
80g fat
20g carbs
188g protein

Dinner: ~95g chicken boobie (i weighed out 190g but I could only eat half it hurt I was done)
233 cals
10g fat
27g protein

Totals
2445 cals
154g fat (50g short again, I need to work on that)
40g carbs (totally ketogenic bro, interestingly enough I feel great being low carb, like really good)
239g protein

[dynamo]

I looked good in the mirror today. I've lost a bunch of water weight so while I am still fat I am less jiggly and tighter around the edges if that makes sense. On tuesday after I weighed in I was 269 with clothes on and after doing front squats which requires me to drink tons of water bc I need an excuse to postpone my sets, so thats really good. I weigh myself between 6 and 8pm every time I'm at the gym so I am happy with being under 270 after a full day. Just to reiterate number mean nothing to me as far as my weight goes, I am looking for body composition, its just a guide for me, hopefully for you too.

Breakfast: 1 cup wasabi soy sauce almonds
680 cals
64g fat
20g carbs
24g protein

Lunch: Chicken boobies and MOAR wasabi almonds fuck im done with chicken. I'm making meatloaf next week. ANABOLIC PALEO MEAT LOAF LIKE MY ANCESTORS DID.
1430 cals
20g carbs
78g fat
168g protein

Dinner: Half a crab cake, milk, lean cuisine roasted turkey and veggies and wasabi peas, and 4 string cheese
1249 cals
99g carbs
47g fat
109g protein

Totals
3345 cals
137g carbs (wee high but whatever I needed those wasabi peas)
188g fat
299g protein

[dynamo]

Strong day yesterday. ordered 3 months of results, I will kick some ass here shortly.

OHP
135x5
165x5
195x3
225x1
225x2

5/3/1 said do 210x1+ but I was anxious to see if I could do 225, it was super light too I just had some dumb shit fuckers ruin my flow for my first set so instead of beating them in the face with a 225 lbs barbell I just reracked and walked away for a bit.

Tried some accessory work but my left shoulder wasn't feeling 100% which I forgot happens when I get to my near maxes on anything that uses my shoulder except for bench usually. Short term memory I suppose, I have 3 weeks of good lifts strong lifts and then the last week I almost over do it. I hope it goes away. Its from a stupid injury I had doing decline dumbbell bench press back in 2007, I remember everything about it.

Bike 30 minutes 13/25 interval hill setting, tried my best to keep above 90rpms on the high parts and 70-80rpms on the flat parts.

Last night before I took my shower, about 30 minutes after finishing my gym time, my knees were hot and red, they didn't hurt but they felt a little tight and were very warm.

No breakfast I ran out of almonds


Lunch: 3 chicken boobies doused in 4 TBsp of canola oil and results
1540 cals
50g carbs
71g fat
165g protein

Dinner: Eggs, fancy lunch meat, smart balance in my face, and some mother fucking PICKLESSSSS
604 cals
24g carbs
31g fat
76g protein

Snacks: MOAR EGGS! RESULTS! MOAR SMART BALANCE! wasabi peas
1028 cals
85g carbs
57g fat
41g protein

Totals
2972 cals
109g carbs
159g fat
282g protein
OH GOD I AM SO HIGH ON SUGAR RIGHT NOW

I weighed in at 268 yesterday. Two pounds lost in 5 days. Total of 10 pounds lost in about 30, I agree, mostly water weight but gotta start somewhere.

[dynamo]

I'm making paleo meat loaf right now. Its cooking dripping fat on my oven smoking up my house. I'll post pics when its done cooking






Deadlifts (what I shouldve done is in the bold)
135x7
315x5 overhand grip
405x3 alt grip
390x5 425x5 (shouldve been at 440 but i was lazy)
440x3 460x3
490x1 495x1
495x1

Oh wow I fucked up my whole lifting routine sweet

Good mornings
135x10
185x10
205x5 my body was toast

No cardio

Foods:
2972 cals
109g carbs
159g fat
282g protein

Saturday Foods
2789 cals
164g carbs
98g fat
279g protein

[dynamo]

20 minutes cardio yesterday, 6.47 mile ruck run w/ 50 lbs today. I am giving up ruck runs for the next 4 weekends, might keep up with regular running but not sure.

Ok tired of posting meal. I will only post macros from now on, seems more reasonable anyway.

Yesterday
2444 cals
138g carbs
105g fat
227g protein

[dynamo]

Ok so, it's my deload week and I rarely lift, I do some stretching sometimes maybe. I've been reading about cool people losing weight, like Wendler and Tate, and how they didn't lose much strength if any. I am now going to ramp up to adding an hour of cardio in place of my 30 minutes. I haven't lost any weight lately and my diet is on point. So next step is to drop calories, or increase energy. I will increase energy. If all goes well, 1 hour a day 6 days a week of cardio, preferably stair climber.

[Alex.V]

Cardio bunny.

[dynamo]

Yesterday was fun, I had about 3 hours of sleep, and nothing in my body wanted to go to the gym

I have switched to taking results at the gym instead of the morning, I suspect the carbs will be helpful now that I am a "cardio bunny."


Bench Press
135x15
225x5
245x5
285x4 I struggled but finished the 4th rep, kind of bummed out but whatever I was tired

Stair climber 60 minutes 975 calories.

Food was shitty yesterday too, I cooked 7 pounds (raw weight) of chicken and mixed in kale and the pound of that I brought for lunch I only ate half, and I had a bunch of cashews. Overall, totally failed my diet yesterday. Trying again today...I poured 60g of canola oil on it this morning so it will be much easier to eat.

Cardio bunny.

hahaha I can't help it, I'm really just trying to tone and make lean muscle you know? I don't want to get all bulky and stuff. hahahaha, it felt funny even typing that.

[dynamo]

Well today was a good day kinda

Front squat
135x? Wasn't counting
225x5
275x5
300x4.5 I was out of the hole half way up and I dumped it my quads were shaking uncontrollably. Diet related ion imbalance perhaps?

60 minutes stair climber interval setting level 8. 980 calories.

Food, I didn't track my macros but I did have a pound of chicken with kale and then left over general tso's chicken and 2 bits of Persian chicken, and 50g of nitrean+ and results. Over 200g of protein for sure, 270g? Maybe not.

Here is my 300 lbs front squat and don't mind me being super gay with my lifting buddy. Also if you want to skip the gayness forward to 1:23

Video

I need to work on my fatness and my flexibility. MWOD here I come.

Food
1250 calories
68g carbs
78g fat
138g protein

Carbs came from 300g of cooked brown rice, I practically creamed myself. I haven't had such a high concentration of carbs since, well I guess, monday.

[dynamo]

MWOD!

Video

Video

[dynamo]

Yesterday

Stair climber level 8 interval stopped at 46:40 my hips were so tight it was exhausting. MWODing today.

good food, including half a container of whipped cream cheese, approximately 7 servings at 60 calories a pop, what a fucking rip off, who ever bought that shit is an idiot. Wasn't me btw, I prefer the blocks because buying air isn't cool, unless its compressed. (100 calories in a serving of the blocks btw)

Weight: 265. Down 3 pounds since monday.

I carb and fat loaded yesterday, I don't want to talk about it in any more detail.

[dynamo]

Lifty guy here. Enjoy the video at the end. 19 day fast here for me. Can't wait to see how it affects me.

Push Press
135x7 got some air
155x5 got some air
175x5 got some air
195x4 tried to get air didn't get any
195x1 no air
225x0 got it above my head but not even close to lock out

DB Standing Press
40x10
40x10
40x10

left shoulder still super weak, I had trouble finishing the last 2-3 reps of each set, it wasn't tired like it usually gets, it just seem to shut down and I had to push through, where before it was just tired and burning but I could keep going. Could have been the 225 for shiggles attempt at the press.

Stair climber level 8 interval 1 hour 980 calories. T'was a breeze, easiest day for stair climbing yet, I didn't need to slow down once, and my breathing wasn't heavy at all. Still got a good sweat so I will keep at level 8 until I'm not losing at least a pound a week.

Oh right, 12 week, 17-20 pounds that's the plan.

Video

[dynamo]

Deadlift
135x6
315x3 double overhand
340x5 double overhand
395x5 alternating grip
455x5 alternating grip plus reset on every rep bc I'm weak

Then 3 sets of 135 lbs good mornings cleaned then pressed overhead and then dropped behind the neck and repped out then reverse to lower the weight. I'm working on my clean form tonight I found good foot placement and I was able to keep the bar close to my body the whole time. I only did 3 cleans btw

[dynamo]

60 minutes stair climber 980 calories. Still fasting. Hardest part is not over eating after sunset to hit food coma state and want to vomit whenever I move. It's the 3 week of 5/3/1 my favorite week. We will see tonight. I need to post new n00dz, it's a month on march 10. My cardio has only been going for 2 weeks,maybe, but I've already noticed improvements. Off to work.

Week 2/12.