Dynamo's Online Journal

[Alex.V]

Also got a new job I got an 8.4% raise and now I'm a design and test engineer not an engineering technician. Finally kicking some ass and saving some dough hooray!

Right on, man. Congrats!

[dynamo]

Right on, man. Congrats!

Thanks, I think I'll get my E.I.T. now, doing stuff like that for shiggles might pay off one day.

Monday

Mil press
135x5
135x5
135x5

Behind the neck snatch grip press
45x10
95x7
95x9

My shoulders were still weak as hell from last week I need to see how to accommodate a volume and max day in the same week. I assumed the smallness of the shoulder would allow for the extra lifting. My volume day may need to be with far less weight.

Also I'm going back to back squats and I'm ditching deadlifts. So routine is now as follows:

Volume Press
Front squat
Off
Max Press
Back squat

Then of course accessory work. In case you're wondering I'm going to shoot for 2016 Olympic team. Always been drug free and I pretty much only have one shot before I'm too old, I turn 27 in may, and at 31 I might have a chance to place at that point. The plan is to compete in the 105kg class. I'm not signing up for the us weightlifting team til September so my 4 year membership carries me through the 2016 olympics.

[larsen540]

Great pulls bro

[dynamo]

Great pulls bro

Thanks man!


Front squat
135x5
225x3
315x1
365x1 (easy could've done 2)
405x0 my quads just stopped working core region felt fantastic though.
365x0 quads fuck you

Home

[dynamo]

Came in at 8 am nothing went well

PP
135x5
135x3
185x1
No strength prowler 10 minutes

8pm in the gym again

PP
135x5
135x5
185x3
210x1
225x1
235x1
245x0.5

Left shoulder was blasted. Bar went up crooked on 235 definitely need to rehab my shoulder. Started that tonight.

Amazing how different my strength was, AM work outs suck.

[dynamo]

Forgot to mention I wanted to use the stair climber but this anorexic chick was on it. She is the skinniest most unhealthy looking person I've seen in a long time, I'm 95% sure she's legit anorexic. She will do cardio for 2-3 hours at a time and has the physique of a 12 year old boy and is kind of pasty whitish greyish. I kind of feel like she needs help but I don't really know what an anorexic looks like or does in public. I ended up sitting in a full squat position up against a wall for about 20 minutes hoping she'd leave but she didn't and my feet were going numb. When I got up my hips and knees felt amazing though.

[dynamo]

Back squat all ATG
135x5
225x5
315x3
405x1 paused in the hole
405x1 paused in the hole
315x3
315x3 all paused in the hole

I'm weak right after I activate my glutes to get me moving again and before I hit 90 degrees....I guess thats hamstrings. Solution: squat more.

MWOD stuff then 26 minutes on the stair climber, burned 500 stair climber calories. also i cant lose weight for the fucking life of me...fuck its irritating, i have no idea what the fuck im doing, obviously eating too much, but fuck, its irritating i cant find a fucking balance between dropping weight and fucking lifting also my legs and arms are getting far more vascular leading me to believe i'm losing weight, but i'm really not. I guess the next step is to always be hungry. ALWAYS. also i hate everyone, just as a general rule.

[dynamo]

Off week, been running, tough mudder is on the 28th so I'm focusing on that. So running this week and then heavy week next week just to keep muscle I guess.

[dynamo]

Tough mudder is on saturday. Next weekend is the Behance 99% conference, anyone going? Here's the link, its very cool: http://the99percent.com/conference

I'll workout again at some point. I am trying to start a business now. Ok, i am taking the steps to start a business I've been brewing over for years.

[Alex.V]

I'll workout again at some point. I am trying to start a business now. Ok, i am taking the steps to start a business I've been brewing over for years.

You and me both, brother. Good on ya.

[dynamo]

You and me both, brother. Good on ya.

Thanks! Turns out, I suck with people, in general. I am learning how to suck less obviously. I like trying to start a business, its an excellent growth opportunity. You starting a medical company?


Been working out, but been so tired. I needed to up my protein, I had no intensity and no motivation for anything. Upped my protein and now I am back on track.

Push press is around 245 for a single now. Back squat is 405 all day long, haven't gone much higher because no intensity front squat is 350 for a single. I get under the bar and I literally just want to take a nap. No idea about bench press or dead lift haven't done those in months. No intention of doing them either. Just keeping up my grip strength and doing accessory back work to keep my dead lift strong and make front squatting easier. Ok enough now.

Oh lost 15 pounds, still working to 230, going to get there. I'm 260-265 consistently.

[dynamo]

F00K too busy to do anything! Getting married, starting a business building a race car! So I'm switching to a 3x week schedule 3x3

Yesterday

Deadlift
135x5
315x3
405x3
465x3

Push Press
135x3
185x3
185x3
185x3

DONE

First time in a long time I actually felt recharged after a workout and not completely exhausted and I loved it! I missed leaving the gym feeling like a million bucks.

New Routine

Monday
Deadlift 3x3
Push Press 3x3

Wednesday
Bent Over Row 3x3
Bench Press 3x3

Friday
Back Squat 3x3
Front Squat 3x3

That's all I got in me. Trying this out and if I burn out I will adjust again. I'm down to 250 from 275 so thats good. strength seems to be steady, need to lose more weight.

[dynamo]

working 2 jobs now, total of about 60-70 hours a week, completely ruining my ability to train but I am hoping I adapt shortly and I will keep lifting.

[randommetalguy]

I'm back in the gym with the StrongLifts 5x5 workout

Workout A
Squat 5x5
Bench Press 5x5
Barbell Row 5x5

Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5

If you complete all sets/reps add 5lbs next time except for deads add 10lbs. Workout Monday, Wednesday, and Friday alternating workouts A and B. I'm going to try to incorporate 15 minutes of cardio after each workout and increase by 5 minutes each week, but I don't want to be too ambitious.

Just finished my second week and I'm at
Squat 115, Bench 80, Row 75, Overhead 55, Deadlift 135

I've been trying to get a hold of you to keep each other accountable/motivated but my texts go through as iMessage then change to Text Message and you haven't written back.

I noticed on another thread you mentioned that you were taking the lean stack. Since I last ordered from ALN they don't have the stacks anymore. Do you remember what products went into it? I've got probably 3 weeks left of the Optimum Nutrition protein and ALN creatine 500. I was thinking about placing an order for Nitrean and Results and by the time it arrives it would be time to switch to it.

[dynamo]

Last few months have been shit. I am getting married and working my ass off. I am back on track. Turns out the only way I will make it to the gym is by waking up at 5 am when everyone else is sleeping.

[Rock1984]

Keep hammering

[dynamo]

Thanks rock! I'm back on track. Started a new job as a process engineer for a small poorly run company so I have been busy, plus I got married two weeks ago so I have had that on my plate now I am back on track to up my lifts and get my cardio back. I used to run 18 miles no problem in high school (LOL) I was also 170 lbs and hormonally superior to everything. I have no desire to run 18 miles again, but I do enjoy running, I wouldn't mind being able to literally run an entire tough mudder. Not worried about that yet though.

Bench Press
135x15
185x5
225x5
275x3 (was very heavy)
275x1 (heavy too)

Front Lateral Raises
20x8
20x8
20x8

Side Lateral Raises (w/ emphasis on rear delt work)
15x8
15x8
15x8

Seated Cable Row
180x10
210x10
210x3->180x5

Slow 15 minute recovery run. I was recovering from nothing btw.

[dynamo]

Missed yesterday, I was pooped after work. Here is my attempt at justifying my bitch like behavior to myself: flew over 6000 miles in 1.5 weeks, spent two weeks with a sinus infection, worked minimum 10 hour days since I've been back.

Hitting the gym today regardless of how I feel. I am doing a basic westside template now since 531 and any attempt at linear progress fails and burns me out so hard.

Diet is 50% carbs, 30% protein, and 20% fat. 5 meals a day spaced in 3-4 hour intervals, more carbs on run days. I gotta kill it, I'm so tired of being mediocre.

[dynamo]

Workout was done at 1130pm thursday night, should've been done wednesday with interval work and then a short run on thursday. So I missed two runs this week.

Good Mornings
135x5
135x5
185x5
205x3
225x3
225x3
225x3
245x1
245x1 lower back was the weak link, could have kept going otherwise

One legged lying hamstring curls
45x10
25x10
25x10

I tore my left hamstring last year its still very weak, my right hamstring had no problem with those weights.

As I refocus my training I will incorporate a lot more stretching and foam rolling to rehab my bitch parts and being flexible is fun anyway.

Slow on following the program. Won't beat myself up though, little improvements with consistency and volume are fine with me. Going into work today for a few hours and then off to the gym to do upper AND lower DE work and running tonight. Short run, maybe 2 miles. Tomorrow I will do a 6 mile run at no particular pace.

[dynamo]

Lovely

Speed Squats
135x10
135x8
155x10
185x10
185x10

Speed Leg Press
360x8 too light
630x10
630x10
630x10 my left leg spasmed on every set, hamstring issues

Speed Bench
135x10
135x10
155x10
175x10
195x10

Tricep Pulldown for speed
110x10
110x10
110x10

Cable Curls for the gurls
110x10
110x10
110x10

Lat Pulldown
150x8
150x8
150x8

Slow run this evening, long run slow run tomorrow.

[dynamo]

Got to the gym yesterday night at 11pm left at 1105pm

Squats
135x10
135x5
225x5
315x3

Physically I was fine, but mentally I just wanted to fall over and nap. All this work at my new job is killing me. I know there are so many people who do way more than I do, but I can't seem to figure out how to balance this. I seriously considered giving up weight lifting last night all together. It feels like a chore, I just do to not lose my strength at this point and I hate that attitude. I might just fall to 2 days a week, do a lower body and upper body split, and just run the other days. It doesn't help my gym is 30 minutes away either. Still the distance argument is laughable, I used to drive an hour one way to go the gym and didn't think anything of it. I gotta figure this out.

[dynamo]

I found my motivation.

Bench
135x10
225x5
275x3
275x3
These were all heavy, I need to take my time and not let my ego get the best of me.


Behind the neck standing OHP
barx10
55x10
65x10
75x10
85x10
95x5 <---had to push with all my might to get this off my back, form broke hard on rep 5. Willl keep this since my left shoulder needs some rehab, lots of scar tissue.

Bent over BB rows
135x10
185x1 <--too heavy
135x10
135x10

30 minute run on treadmill at 6.0, took walking breaks.

[dynamo]

Squat
135x10 atg
225x5 atg
315x3 atg
315x3 atg
365x3 parallelish
365x3 parallelish
405x1
405x1
405x1
405x1 all parallelish

I did negatives on the GHR my left hamstring made crunching noises, I assume thats scar tissue. I couldn't do 1 full rep but I did as many negatives as possible until my legs started cramping up on reps then i took a break and did it again.

Leg Extensions
250x10
250x10
250x9.5

3 minute walk at 3mph
20 minutes interval run, 1 minute fast run at 8mph 2 minute walk at 3 mph.

[dynamo]

Back into AGAIN...

5k yesterday, just to get a baseline, took 40:53, I used to run a 5k in 18 minutes on a good day, 21 minutes on a bad day. (was 170 lbs then, now I'm 267)

Woke up this morning and ran 1 mile, tried to do speed work, but I forgot to eat this morning so after a 1/4 mile in I just about died, mile took 11:37. I honestly thought I'd be in the mid 9s. At least now I have a starting point.

Getting back in the weight room today. Again, as usual I keep just being lazy. Signed up for the Goruck challenge on May 11th, 10pm in Baltimore, I have 18 weeks to prep. Goal is to run 15 miles straight, don't care about pace, as long as it's a fast jog. 6 month goals are to squat 500lbs ATG, dead lift 550lbs for 3 reps, and bench press 365x3 this year.

In conclusion:
Signed up for Goruck challenge on May 11th

Made goals (first half of the year):
Run 15 miles at a fast jog (~10min/mile pace?)
500x1 ATG squat
550x3 DL
365x3 Bench

[dynamo]

walked a half a mile yesterday to shake out the tightness.

Day before I did the following

Single leg leg press

3ppsx7
3ppsx7
3ppsx7
3ppsx7

I am officially rehabing my glute and hamstring after 2 years of use. I decided my best deadlift of 550x3 won't get any higher with a weak ass. The hardest part of the leg press was pushing off my chest to the lock out, my left hamstring is so weak, it shook almost every rep.

GHR
BWx2 body gave out
BWx4 left ham cramped
BWx2 body gave out

Goodmornings
135x3
135x3

too much spasming in my left leg. Called it a day.

Not concerned about my main lifts any more, they will get stronger as long as I take care of my injuries.

Gotta do upper body DE work today. I'm supposed to do form work today but I doubt I will. I will stretch and loosen up instead.