Dynamo's Online Journal

[dynamo]

Rack Pull
270x5
360x5
450x5
500x1x1x1x1x1
500x5

Tbar Row
135x5
155x5
160x5
165x5
165x5

Cable Row
230x5
240x5
250x5
253.3x5
260x5

Lat PD
210x5
220x5
230x5
233x5
236x5

Face Pull
230x5
240x5
(then my hands hurt so much)
230x5
150x10

[dynamo]

Flat BP
135x5
185x5
205x5
225x5
230x3

Decline BP
225x5
235x5
240x5
245x5
250x5

Incline BP
135x5
185x1
155x5
165x5
175x5
185x3

DB Flys
40x5
50x3
45x5
45x2
40x5
45x5

Pec Deck
150x5
160x5
160x4
160x4
160x4

[dynamo]

I'm not even gunna list arm day bc I just don't care but let it be known I missed triceps this week.

DL
315x5
365x1
365x5
385x1x1x3
405x0x0x0x0x0
I could get 405 off the ground and it never once felt like I was going to throw my back out, which is sweet, and I tried switching from leg power to back power to get it off the ground but it wouldn't budge after that first 2 inches, nevertheless it was still impressive when I dropped it on the ground from that height.

Squat
225x5
245x5
265x3x2x3
245x3
225x5
These were wayyyy weaker than what I was expecting and I even stopped caring about how my back felt bc it was weak as hell after deads, I imagine I am going to have to swap squats out with some other day bc I just can't get the numbers I want after DLing. Though I was off last week I may just take a week or two and see if I can't acclimate to the intense 5x5.

GMs
135x5
185x5
205x3

Standing Calf Raises
300x10
300x5
300x5

I was burnt out I think my glycogen reserves were depleted. c'est la vie. gunna figure out a better diet for leg day.

[dynamo]

Rackpull
270x5
360x5
450x5
500x5
510x5
520x1

Tbar Row
135x5
160x5
170x5
175x5
180x5

Cable Row
250x5
260x5
270x5
273.33x5
273.33x5

Lat PD
200x5
210x5
220x5
230x5
240x5

Not bad, I tried working out on mondy but my body was just tooo beat from leg day last friday but yesterday I was on point. The 520x1 rackpull was insane it was so slow I didn't think I would get the lock out, but I did, sucka.

P.S. I weigh 234lbs. up 34 lbs since I started. I am not bulking anymore, just maintaining and hopefully build some serious strength with the muscle mass I have now. I see Heavy Bomber is around 230 so maybe in another 2 or 3 months I can just as strong as him :P

[dynamo]

ugh...This 5x5 wickedness is killing me...I think I pulled some shoulder muscle on monday from the rackpull my arms were weak as all hell today going in for bench. I don't know what happened. Maybe its just too much too fast and I'm not resting enough.

Flat BP
135x10
225x3
185x5
205x5
225x5
235x1
235x3
235x1

Decline
225x5
205x5
205x5
205x5
205x5

Incline
135x5
135x5
135x6
135x6
135x5


I think I am going to limit my volume. I need more time to recover. grr...

[dynamo]

Last week I was kinda depressed due to life situations I barely made it into the gym for my leg day and didn't do arms at all

DL
315x5
395x1
the 395x1 was slow but a strong pull I could probably have gotten 4 more, but I don't think I couldve done 3 more sets at that weight or higher. Maybe I wouldve gotten 405x2 next set if I stuck around but like I said I have been depressed and its just recently lifted. I started up on my multiplus again noticed after my second pill my depression went away so I wonder if I am just missing some vital minerals. Missing key nutrients along with a ****ty turn of events probably will make anyone susceptible to depression.

On another note. I love my 5x5 routine, I build alot of strength and I WANT to keep the ******edly high volume (5 reps for 5 sets with 5 exercises per body part) but at the end of the week the recovery time is just compounded and I need off for 4 or more days. To combat this I am thinking about going with maximus and opticen so I can stay intense. Luckily for me I am not injuring myself or training so hard as to weaken myself. Alright its 6 am I have to get ready for work.

[dynamo]

Wow haven't posted at all this week. Heres the review.

Rackpull
270x5
360x5
450x5
500x5
520x5

Tbar Row
135x5
180x5 (really poor form but i did it, hehe)
160x5
165x5
170x5

Cable Row
260x5
270x5
280x5
290x4
290x4

Facepull
200x5
210x5
220x5
230x5
240x5

Pull ups
BW-150x5
BW-100x5
BW-80x5
BW-100x5
BW-100x5

Tuesday
Bench Press
185x5
205x5
215x5
225x4
230x4

Decline BP
225x5
235x5
245x4
245x4
245x4

Incline
(I still have the shoulder injury so I decided today instead of going full ROM with lighter weight I'd just keep upping the weight and shorten my ROM just to see how it affects my shoulder ROM: usually bar to upper chest, today it was bar to chin height)
135x5
155x5
175x5
185x5
195x4

DB Fly
(my shoulder was burning like a mofo at this point so when I was doing these I felt like I was working out my outer delt more than anything else)
35x5
40x5
35x5
35x5
35x5

Pec Deck
160x5
170x5
180x5
190x3
150x5

Wednesday off (wanted to let the arms heal from chest day)

Thursday

CGBP
185x5
195x5
205x5
215x5
215x5

Rope PD
160x5
170x5
180x5
190x5
190x5

Curls
40x5
45x5
50x5
55x2->50x3
50x5

Machine Preacher Curl
100x5
110x5
110x5
110x5
110x5

OH Tri Press Machine
100x5
200x5
220x5
230x5
230x5

Friday
DL
315x5
365x5
385x5
395x1x1x1x1x1
405x0x0 (primarily lower back being a pussy my legs were actually feeling quite alright to do it. generally its the other way around.)

Seat Calf Raises
6plates x 5
7 plates x5
8 plates x0
7 plates x5
7 plates + 25 x5

Leg Press
6ppsx5
8ppsx5
18 plates x5
20ppsx5
21 plates x5
(this machine could hold 8 plates on either side and 5 plates on top. so yes I maxed out the leg press machine. Funny too bc I was actually going for 950lbs but I couldn't find a place to put the 5lbs plate)

Standing Mil Press
135x5
155x1
145x5
150x3
(My shoulder was telling me to stop so I did)
Pull ups palms towards face
BWx7

PS: in case you're wondering why I didn't squat it was bc the 1 squat rack available was in use and I didn't feel like working in/waiting.

[dynamo]

Rack Pull
270x5
450x5
500x5
520x5
530x1
530x4

Tbar Row
135x5
160x5
170x5
175x5 (poor form)
170x5

Cable Row
260x5
270x5
273.3x5
276.6x5
280x5
286x4 (I thought I only did 4 sets so I did this which hurt so bad)

Pull Ups
BWx5 (palms out)
BWx5 (palms to face)
BWx4 (palms out...shoulder was hurting so I didn't push)
BWx5 (palms to face)
BWx5 (palms out)

I actually found palms to face was easier as it used the biceps while the other uses the shoulders more. BW=238lbs

Facepull
150x5->160x5->170x5
180x5->190x5

I kept the weight low bc I feel like my traps are getting too big, I found my rear delts were more engaged at the lower weight too. Also in case you don't know when I do the '->' that means the only break on the workout was the time it took to change the weight.

[dynamo]

Flat BP
135x10
205x5
210x5
215x5
220x5
230x4

Tiny guy, looked new, stopped his workout, walked halfway across the gym and decided, on his own, to spot me and then when I was struggling to get up the weight he tried to assist me, so while I was still lifting I yelled 'DONT HELP' and he stopped then after I was finished I told him if I need help I'll ask for it. I think I bruised his ego. but he was being a jackass.

Decline
225x5
245x4
245x5
255x4
255x3

Incline
135x5
185x5
195x5
200x5
205x3

Pec deck
150x5
160x3

My shouldered were in some serious pain at this point, extremely tight and felt like I'd rip them off my bones in the next rep or two, so I called it a day and went home.

[dynamo]

HOT DIGITTY DAMN! I've been out of it for two weeks...but I feel like I could go hit new PRs on every lift tonight. I found some guys in rising sun MD who train west side style and totally rock hardcore. They rent out a 2 bay garage and have it full of PLing stuff I plan on getting mighty strong while learning some wicked stuff. Thursday is my first day there, its dynamic bench day. considering bench is my weakest I'm looking forward to a good workout.

[dynamo]

first day at the new gym. These guys are westside hardcore. Totally different from what I'm used to.

Box Squat parallel
barx5
135x2x2
225x2x2
135+some low tension bands x 20

Today we primarily worked on my form, I definitely couldve gone heavier but that'll come in time

deadlift
135x1
135x2
315x1
315x1x1x1x1x1
then I felt like I was gunna pass out, dunno why could be the new form.

lower back extensions
BWx10
BW+25x5
BW+25x5

Standing ab crunches using the lat machine
30x20
40x20
50x20

super low volume we'll see where this goes...

[dynamo]

Well its been a long long time. I haven't been in a gym since august. Just so you know I am about to write a rehash of my life over the past 5 months and really only so it doesnt get fuzzy in my head and it will probably be boring. youve been warned!

Well my job ended august 15th. I had no where to live and needed to pay bills and i decided to take a semester off from school since I had no money. Well there goes my gym. So I figure within 2 weeks I will have another job and no sweat I'll be back in the gym, this is a good time to heal. Well I didn't have a job after a month so I look up local powerlifting gyms while im crashing in my friends basement every night. Hopefully I would find a dedicated guy who I could work out with and not have to pay a big fee. I had about 1500 bucks from my last paycheck so I needed it to last as long as possible (I have a car payment and various other bills to pay too).

I found a bunch of locals about 50 miles north and I showed up 3 times. They didn't really know how strong I was and the exercises I did didn't push me to my limit at all. They were pros it looked like but alot of their techniques were poor. Still I learned alot while i was there. Gas was expensive as all hell and I was spending too much of it looking for jobs and going to that place so I dropped it.

Probably a good thing I dropped the PL gym because I injured my shoulder in november 2007 I gave it about a month and a half to heal back then but having 5 months off there were parts in my shoulder that were giving me pain then healing and so on. I figured this is a good time to let my shoulder completely recoup. Now the shoulder is completely healed and that is going to be my big focus once i start at the gym again.

So there I was living in my friends house completely welcomed but after a month and a half completely not welcomed. But as we know the economy decided to blow chunks. Took until the 2nd week in november to get a job working the night shift at a local department store. Two weeks later I got offered a job making more money which turned out to be a lie but I made enough to pay my bills while still living on my friends couch. Now I just got a good job working for the company I interned with in the summer of 2007 and over the next 9 months Ill be saving up enough to finish paying off my car, pay for the rest of my school and clear off my CC debt, which is no small feat considering I was unemployed for 5 months with no place to live.

That sums it up I guess. I will begin posting here again once I have my gym membership sorted out, hopefully next week. Bed time, adios.

[dynamo]

Today i finally got back into the gym, I wasn't looking to lift but I figured i should.

Deadlift
135x10
225x5
315x3 <---couldve gone for way more but I didn't want to over do it on my first day back in months

then I ran for 30 minutes.

[dynamo]

Welp last week was my first full week back woohoo!!

Monday 2.2.09

Bench
135x15
185x10
225x1 <---too heavy
205x5
205x5
205x2 <--failed

Butterfly
25x10
30x10
35x8
40x7
45x2
40x4

Dumbbell Press
50x7
50x7
50x5
50x5 <---chest felt fine but my shoulders were burning and begining to fail

Tuesday 2.3.09

Rack pull (above the knee)
135x10
225x8
315x7
405x1 <---no chalk
315x7
315x7 <---tore my right hand ring finger skin at the top of the palm (badass)

Upright row
160x8
160x7
160x6
160x5

Good Mornings
135x10
185x8
195x7
205x5
205x6
205x7

Saturday 2.7.09
Leg Press (pps=plates per side, 45lbs)
3ppsx1 <--what a joke
6ppsx10
9ppsx7
10ppsx7
11ppsx7 <--- painful

Squat
135x10
225x7
225x7
225x7
315x2

Standing calf raises machine
400x10
400x10
400x10
407.5x10
407.5x10

Swam for 15 minutes. My legs and shoulders just have no endurance. I will work on it.

[dynamo]

I found my pissy digital camera after a year so I'll buy an SD card within the next week or two then post videos and hopefully one of you guys can tell me how my form is.

[dynamo]

2.10.09

Deadlift
135x10
315x7
315x2
315x2 <----felt terrible went home

2.11.09

DL
135x10
315x7
365x5
365x2
365x1
figured this was enough since yesterday i got a few reps in

GM
135x10
155x8
175x7
175x6


Lat PD
160x8
160x7
160x6
160x5

Seated Row
150x8
150x7
150x6
150x6
150x5

Swam for 15 minutes. Im not really pushing myself to get to 5x5x5 type sets yet. Its only my 2nd week back in months and I've gotta get my conditioning back up to par.

[dynamo]

2.13.09

Squat
135x10
225x7
225x7 <-speed work
225x5
315x2
315x1
315x1 <---almost GM'd this

Leg Press

810x8
900x8
990x7
1050x6
1080x7 <--wow ouch...

Seated Leg Curl

160x8
170x8
170x7
180x6
190x5

Seated Leg Extension

150x10
180x10
190x9
210x8
220x8

Standing Calf Raise Machine

400x10
400x10
400x10

[dynamo]

Bought some nitrean and opticen today. I'm hoping to cut to 10% by may. I am 255 lbs now, I think once I get my body fat down I will just lift at that body weight (whatever it may be) and work on maxing out my potential at that weight. I hope its around 240. Alright I gotta go study for this big ass test on thursday. Peace.

[dynamo]

did chest monday but f that ish, gotta build up my shoulders.

2.18.09

DL
135x10
315x5
315x5
315x5
315x5
315x5
405x0
405x0.2

Thats right I completed 20% of a 4pps deadlift after doing 35 reps before it. It was epic, people gathered around and I failed. perhaps next week Ill get it. Deadlifts are pretty lame if its not 3xBW.

GM
135x10
155x5
155x5
155x5
155x5

Upright row machine
150x8
150x7
150x6
150x5
150x5

Lat PD
120x5
140x5
140x5
160x5

[dynamo]

Kept it light today, my forearms and shoulders were beat from my lifting yesterday

DB Curls
30x10
45x8
45x8
45x7
45x5

OH DB Tricep Extension
25x10
35x7
30x8
30x8
30x7

Hammer Curl
50x8
50x8
50x8

Rope PD
60x10
70x8
60x8

Those butterfly arm extension thingies to work out the front delts
25x10
35x8
30x8
30x8

Biked for 18 minutes.

I need to start bringing gatorade to the gym, I am getting pretty light headed by the end of my workout and generally cut it short.

[dynamo]

Good day for legs

Squat
135x10
225x8
275x6
275x6
225x5
225x8

Last two sets were atg and speedwork somewhat.

SLDL (standing on a 2" platform

135x10
225x7
315x1 <--too much
275x2 <---too much
225x5
225x7
225x6

Leg Press
900x8
900x7
990x7
990x7

I was gunna go for the calf workout too much the gym closed so I left instead.

[dynamo]

Welp time to figure out this diet thing. Also my hammies are killing me, way to go on the SLDLs. I am definitely doing those more often. Alright so I have opticen and nitrean. I want my protein intake about 0.8g/lb bw so thats about 210 g of protein a day. I try to have opticen 2x a day, usually before and after I lift. Thats 80g right there. Nitrean I usually do in 3 scoop intervals. Thats 72g there. I try once a day with that. Thats 152g there. Now the question is do I pick up 60 more grams from my daily diet. Most likely I do, I will have to keep tabs on this. My diet is pretty lame, I never monitor anything. Alright thats all for now.

[dynamo]

Well I work 3rd shift (11pm-7am) and I have now been up since 4 am. I am finding it hard to go back to sleep which means I will most likely goto work without much sleep at all. I'm pretty excited for tuesday, I will try to rep 405 for the DL, we'll see how that goes.

I'm lying in my bed now typing away hoping to fall asleep soon. I doubt it will happen. Today has been pretty slow for me, got some chores around the house done, but haven't gone out. I've been too tired to go out and do stuff (if I could even think of doing anything) but too awake to sleep. So naturally I get to reflecting. Over the past year I have lost almost every 'friend' I thought I had. Not a bad thing per se, but I do get pretty lonely sometimes. I ended up having some pretty rough family times being homeless for a bit and not having a car and almost losing my job because of it last summer. I had 3 people from high school who helped me out, but all the people I met in college ended up getting pissed off at me for one reason or another. Not one person asked me why my behavior changed or why I was showing up to work with a beard and dirty clothes. They were just pissed I wasn't pulling their weight any more. I can't say I was sad when they all got pissed but I can say I was annoyed at the fact they weren't any support whatsoever.

Well because of all this I ended up taking a semester off from school, while sleeping on a friends couch for 5 months. I managed to get a pretty sweet job that allows me to go to school and hopefully I'll be finishing up next spring. Call me petty and bitter but I hope all the people who walked away in my darkest hour find it incredibly difficult to get a job come this summer (when they all graduate). Maybe they won't, I'll never know though since I don't plan on talking to them. I've set what I deemed appropriate, right and now I am just moving on.

On top of this I ended up breaking up with my girlfriend of 4 years last month. Nothing too terrible there, shes just been lying to me for the last year to make me jealous over stupid **** and she got caught in one big ass web of lies so I said see ya. Well this leaves me to myself. I like to work, I make money, and I don't have to work on developing new relationships. I don't find it difficult to develop them I just don't want to put that energy in right now considering I feel like I'm at full throttle all the time with school, work, and the gym. I really feel at home in the gym, I never talk to anyone but just being there with my music with a goal really makes me content. There are lots of beautiful women there too, I guess one day when I am ready I will talk to them. I guess thats all I really feel like saying now. I am going to try for some sleep. See ya.

[dynamo]

Good day. I finally got around to taking gatorade with me. I put 1 scoop in 1 liter of water. It may have been too much, I felt like I was over heating almost the whole time, but that couldve been because the cup and a half of coffee I had 3 hours prior. I may try half a scoop next time, although I did do some HIIT (20 minutes) so perhaps the 1 scoop per liter is good as it would keep from eating up the muscle.

Bench
135x10
205x5
225x2 <---was pretty easy I figured at this point I'd do singles but I was wrong
245x0 <---seemed like all the strength was there except in the right tricep
195x5
195x4
195x4

My right arm is lagging, I expect very quick gains once my right arm finally catches up.

DB BP
65x8
70x6
70x5
75x5
75x6

Seated BP Machine
150x10
170x8
170x7
170x6
170x5

My right anterior delt and tricep were burning so bad.

Butterflies
35x5 <--right shoulder was killing me
30x5
30x4
30x5
30x6 <---not sure why but I really felt it in my chest this set. Perhaps my arms were dead and there really wasn't any way to move the weight. I will play around with my form and angles next week to hopefully completely isolate the chest.

Decline situps

BWx13 <---I was holding some serious water weight today so coming up for full ROM felt almost impossible since my gut seemed to block my movement

Pec Deck
90x10
130x7
130x6
130x6
139x6

Running: 20 minutes, 4 minutes warm up at 4.5 mph. 16 minutes of 1 minute jog at 4.5 mph 1 minute run at 7.5 mph. Burned roughly 400 calories.

[dynamo]

Slept like **** all day...not going to the gym...**** it im going to the gym...**** sleep...be back with an update in a few hours. I'm going for a 405 DL today. New PR if I get it.


Alright wasn't feeling well so I kept it short today

DL
135x10
315x4
405x3 (PR)

Bent Over Row
135x8
185x5

HIIT for 12 minutes. 3 minute warm up at 4.5 then 1 min at 4.5, 1 min at 6.5 for the other 9 minutes. Time for work, I'll probably finish up the back tomorrow.

P.S. I'm actually rather pissed off at my form for the 405. I think I was just so stoked to get past that hurdle that I ignored most everything else. Ohh well, better form next week.