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Thread: Dynamo's Online Journal

  1. #276
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    Quote Originally Posted by dynamo View Post
    **** it im cutting. i dont care what happens to my strength im sick of the fat.i saw myself in the mirror and im pissed off.
    Same here brother, same here. I'm sick of being fat
    My Journal: http://www.wannabebig.com/forums/sho...=1#post2241618


    Quote Originally Posted by rbtrout View Post
    HARDGAINER = NOT EATING ENOUGH

  2. #277
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    Quote Originally Posted by Brian999 View Post
    Same here brother, same here. I'm sick of being fat
    Here's a little motivation for us all...





    Mariusz Pudzianowski on top and Dave Tate below. I am serious about getting to 12% or below. Excess weight is unnecessary for what I want to do, and when I get there if I want to gain weight again I will be adding the weight slow enough to maintain bodyfat.

    Low intensity cardio 11 minutes.
    Last edited by dynamo; 11-08-2009 at 01:03 PM.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  3. #278
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    I guess normal people will never understand. This is why I like to be alone. If someone isn't trying to change me they're busy telling you why I shouldn't do anything. If I wanted what you had, I'd be just like you.

    Monday

    Squat
    135x10 ATG
    315x12
    315x10

    I honestly felt like I couldve done 315x20 on that first set of 315 it got tough but not unmanageable I just pussed out.

    Light cardio 20 minutes
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  4. #279
    big on TONING dynamo's Avatar
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    Turns out the forearm issue was just a muscle issue. Its been almost a month now, I'm hitting the gym with the hopes of actually using my arms today. Definitely taking it easy. If all else fails, squat.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  5. #280
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    Another squat workout.

    Squats
    225x10 ATG
    315x5 ATG
    385x5 Parallel <--easier than anticipated, didn't even feel heavy on the back
    405x3 <---that 3rd one was hell didn't feel like I could do any more.
    405x3 <---felt like I couldve gone for 5 but at the same time I felt like I was about to pull something so I stopped at 3.

    The reason I did 225x5 was because there was a guy who was already in the rack and I worked in, I lol'd to myself because I warmed up with his max. Ahh joyful times.

    Monday I will start up with some light forearm work and see how my arm feels if all is well I'll start benching and deadlifting by the end of the week.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  6. #281
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    Mondee

    Dips BW=275
    BWx8
    BW+45x6
    BW+45x6
    BW+70x5
    BW+70x4

    OH Lunge
    Barx6
    95x6
    95x6

    Incline Bench
    135x6
    225x0
    185x3

    light cardio 30 minutes

    Tuesdee BW=275

    DL
    135x8
    315x5
    405x5
    405x5
    425x1
    445x1
    465x0

    Pull Up (palm facing face)
    BWx3
    BWx3
    BWx2.5 kipped to 3

    Seated Cable Row
    240x6
    240x5
    240x5
    240x5
    240x5

    light cardio 20 minutes
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  7. #282
    big on TONING dynamo's Avatar
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    down 5 lbs in 3 weeks. Not bad, still progressing.

    I ate breakfast at 9am ish, then started lifting at 1130. I was light headed and weak once I started squatting so I wouldve gone heavier and been more intense today but my head wasnt in it

    Squat
    135x10
    315x5
    385x3 I failed on the 4th one.
    365x1 just decided F it I am beat
    315x5
    315x5

    Standing Calf Raise 400 lbs stack + 2 65lbs dbs
    530x8
    530x9

    Light cardio for 30 minutes then 1 lap in the pool at a moderately fast pace.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  8. #283
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    Quote Originally Posted by dynamo View Post
    down 5 lbs in 3 weeks. Not bad, still progressing.

    I ate breakfast at 9am ish, then started lifting at 1130. I was light headed and weak once I started squatting so I wouldve gone heavier and been more intense today but my head wasnt in it

    Squat
    135x10
    315x5
    385x3 I failed on the 4th one.
    365x1 just decided F it I am beat
    315x5
    315x5

    Standing Calf Raise 400 lbs stack + 2 65lbs dbs
    530x8
    530x9

    Light cardio for 30 minutes then 1 lap in the pool at a moderately fast pace.
    5lbs in 3 weeks isn't bad at all man! I'm sticking with the dieting, but the cardio has been the toughest part, I just cant stick with it.
    My Journal: http://www.wannabebig.com/forums/sho...=1#post2241618


    Quote Originally Posted by rbtrout View Post
    HARDGAINER = NOT EATING ENOUGH

  9. #284
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    Quote Originally Posted by Brian999 View Post
    5lbs in 3 weeks isn't bad at all man! I'm sticking with the dieting, but the cardio has been the toughest part, I just cant stick with it.
    yeah i never push the cardio I just try to do it. As long as I get it in im happy, if I try to be hardcore about it i just burn out.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  10. #285
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    Sigh...I was stupid today...I was so excited to get back to lifting heavy that I reinjured my arm....so speed work when it comes to anything involving a grip for a while now.

    BW=270
    Dips to parallel
    BWx10
    BW+45x7
    BW+70x5
    BW+70x4
    BW+70x4

    DB BP (weight is per DB)
    90x1 <---decided this weight was too much for my forearm to handle but I couldve repped it like your mom.

    75x5
    75x5
    arm hurt too much so i stopped. it actually is screaming right now. im really ****ing pissed about it. if my arm had a face i would smash it.

    Tomorrow I will stick to good mornings, and squats, light squats. ****.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  11. #286
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    Alright. woo.

    Good Mornings
    135x10
    185x5
    205x5
    225x5
    225x5
    Pretty intense I almost thought I was going to fail on that last rep on the last set.

    Front Squats
    135x8
    185x6
    225x5
    245x2 <---couldve done 5 no problem but the weight rolled off my shoulders.
    205x5

    Pretty easy but my shoulders feel like ground beef today. Im certain if I could get my form down and toughen up my shoulders I could easily be front squatting over 300 lbs for reps.

    I hope my forearm heals up quickly I have fallen in love with dips again.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  12. #287
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    Monday

    Squat
    135x10 atg
    315x5 atg
    365x5 mixed (parallel/atg)
    385x3 parallel
    385x2
    365x3

    wanted to go 315>365>385>405 all for 5 reps but I couldn't get the 385 set only because I don't think my head was in it.

    Today

    Squat
    135x8
    315x7
    315x7
    315x7
    all ATG, even paused in the hole on the last reps of the last sets I needed a breather. lol.

    Goodmornings
    225x5
    235x5
    245x5
    250x5
    225x5

    My left leg started spasming on the 245 set. Good stuff.
    Last edited by dynamo; 12-02-2009 at 03:04 PM.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  13. #288
    Determined View 1's Avatar
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    Strong squating and then to fallow that up with heavy GM's thats good stuff, that would kill my lower back!!
    Success is achieved by doing a little more than you thought you could, and a lot more than anyone else.

  14. #289
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    Solid squattin, and GM's right there dude. Nice volume on the squats, you like squattin don't you? lol
    My Journal: http://www.wannabebig.com/forums/sho...=1#post2241618


    Quote Originally Posted by rbtrout View Post
    HARDGAINER = NOT EATING ENOUGH

  15. #290
    A Beached Whale.. Andalite's Avatar
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    New here. Consider me subscribed

  16. #291
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    Quote Originally Posted by Brian999 View Post
    Solid squattin, and GM's right there dude. Nice volume on the squats, you like squattin don't you? lol
    Lol I used to be indifferent then I hated them then I liked them then I hurt my arm so it's all I can do lol. I absolutely love them now. If I could go max effort every workout I would. For some reason I enjoy feeling like I'm about to be crushed by the weight, which really only happens at 405 and up and I don't recover fast enough when I try to squat 405 3 times a week lol.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  17. #292
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    Quote Originally Posted by View 1 View Post
    Strong squating and then to fallow that up with heavy GM's thats good stuff, that would kill my lower back!!
    Yeah I was feeling iffy on the 250 set so I dropped down to 225 but I haven't been as intense lately since all I do is squat and I finally felt like I had a quality workout throwing in the GMs and going heavy. When I finished I felt like I did a few heavy sets of deadlifts. Very comforting lol.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  18. #293
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    Quote Originally Posted by Andalite View Post
    New here. Consider me subscribed
    Awesome thanks. I hope you started reading from the beginning. It's pretty amazing how I went from a douche to a real lifter.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  19. #294
    A Beached Whale.. Andalite's Avatar
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    Quote Originally Posted by dynamo View Post
    Awesome thanks. I hope you started reading from the beginning. It's pretty amazing how I went from a douche to a real lifter.
    I've gone through a similar change over the last 6 years

  20. #295
    big on TONING dynamo's Avatar
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    Well it's exam time so I've dropped off the planet. Here's what I did today

    Squat
    135x12
    315x5
    365x5
    all ATG cept last two.

    Incline DB BP
    30x10
    50x10
    80x7
    all controlled and I went down low as possible to get a good stretch and it almost felt like I was going to fold my shoulder blades over each other lol.

    Seated Cable Row
    150x10
    200x8
    shoulda kept the weight lighter. I felt like I agrevated my forearm again. Not as bad as I did when I did the bw+90 dips though lol.

    Well I wanted to keep this workout low volume and weight I wasn't very intense because I didn't want to be but at least I got some upper body work in. I think I hit every muscle in my body with that routine so that's good. I may adopt this format 2x a week until my forearm is 100%.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  21. #296
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    Yesterday.

    Squat
    135x10 atg
    315x5 atg
    405x4 parallel

    Incline Db BP
    60x8
    80x6
    80x5

    Cable Row
    200x7
    240x6
    240x6

    arm is doing well. not 100% but close.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  22. #297
    big on TONING dynamo's Avatar
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    Another day of lifting.

    Squat
    135x12 SPEEED
    315x16 all below parallel...couldve done 20 i think but I lost count around 12 and when I was done I had my buddy tell me my reps. I was only going for 15.
    315x5 very heavy all ATG.

    Incline DB BP w/ good stretch at bottom
    60x10
    60x10
    60x8 couldve done 10 but i was feeling lazy

    Cable Row
    200x8
    200x8
    200x8

    forearm is getting there, definitely not gunna jump the gun, need to be patient and let it get to 100%
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  23. #298
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    Strong squating and overall workouts as well. I missed what happened to your forearm, but hopefully it heals quickly.

    I was thinking what was harder, the 405x4 or the 315x16? I am going to go with the 315x16 as high rep squats are just brutal. Great stuff bro, keep it up.
    Success is achieved by doing a little more than you thought you could, and a lot more than anyone else.

  24. #299
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    Quote Originally Posted by View 1 View Post
    Strong squating and overall workouts as well. I missed what happened to your forearm, but hopefully it heals quickly.

    I was thinking what was harder, the 405x4 or the 315x16? I am going to go with the 315x16 as high rep squats are just brutal. Great stuff bro, keep it up.
    Oh man definitely the high rep squats. I totally blacked out at one point. I even almost fell forward a couple times, odd thing about that is I was standing up with the weight and my core was still tight, my whole body just started leaning over and I had to shake it off and keep going. I find if I go intense with whatever I am doing, whether its low or high volume sets, I can generally do the other type better next time I try. I wouldn't be surprised if I could do two sets of 405x5 next time I hit the gym. I think I'll stop considering myself a weak pussy when I can ATG squat 405 for at least 1 set of 5.

    I wrecked my left forearm from doing a max attempt on bench a few months ago. It was just muscle damage so I have to let it heal before I can do any serious deadlifting again. I will most likely eliminate flat bench from my routine from now on. I would hate to re-injure my arm from a heavy set (I like to go heavy when I bench, it seems to work the best for me right now). Not to mention I could probably get a more well rounded physic from incorporating something like incline bench and dips.

    I also hear dips and incline bench offer a more practical aspect to strength training, which is what I want. I really have no drive to compete in a PL meet simply for the sake of pushing or pulling the most weight. I weight train to have the most utilizable strength I can. I guess that's one reason I never wear a belt and try to go the extra mile when it comes to ROM. If I can do a 500 lb ATG squat, assuming my core doesn't buckle I could probably do close to a 1000 lb quarter squat, which, in my mind would be a great way to push some heavy **** out of my way.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  25. #300
    big on TONING dynamo's Avatar
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    Finally made it back to the gym...

    Incline DB BP
    65x8
    85x6
    85x5
    90x5
    90x4

    Flat BB BP
    135x8
    225x3 <--shoulders were mad weak and left forearm still needs recovery time
    185x6 speed
    185x7 speed

    Flat DB Butterfly
    35x7
    35x6
    35x8
    These were slow strict and controlled and I got a good stretch.

    Stationary biked for 30 minutes HR was averaging 140bpm the entire time. I wanted to jump rope but I forgot to bring it to the gym with me. I am back on the "try to do cardio 5x a week" wagon. I want the cardio to increase my conditioning, not so much loose fat or anything else.

    I got complements on the weight i "lost" over the christmas weekend. I weighed in at 271 today, my heaviest these past 4 months has been 276. I do seem smaller when I look in the mirror, so I must have been pretty bloated. Not much muscle mass or strength lost, so I must assume I am recomping nicely.

    People looked at me funny in the gym today. The young kids kind of circled around me and did their curls and the old people just looked at me in disgust as I knocked out reps and finally sat up with a look of pain on my face. I must be doing something right, I get reactions for minding my own business lol. Even the resident body builder trainer was eying me up. Hes about 4 inches shorter than me and has the bone structure of a woman yet he is thick as f00k. I have never had a lifting competition with him, but I have noticed my form is better on every exercise I do that he does and I lift more every time I see him doing something I do. Also manly looking resident female bodybuilder keeps smiling at me whenever I walk by. I wish she were hot, not married, and hadn't bore any children.

    Well thats my day...back day tomorrow. No deads, but I will do some good mornings. Gunna jump rope tomorrow too. weeeeeeeeeeee
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

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