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Thread: Dynamo's Online Journal

  1. #101
    Paul killxswitch's Avatar
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    Nice squats and DLs, I like the front squats especially. Do you think all that arm work is benefiting you? It's of course against the rules of WBB to do direct arm work, didn't anyone tell you?

  2. #102
    big on TONING dynamo's Avatar
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    Quote Originally Posted by killxswitch View Post
    Nice squats and DLs, I like the front squats especially. Do you think all that arm work is benefiting you? It's of course against the rules of WBB to do direct arm work, didn't anyone tell you?
    HAHA!! yeahh it helps, before my biceps would be twitching when i benched so I think it at least has a wonderful psychological effect on me, besides who doesnt like big gunz
    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. #103
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    Rack Pulls (on smith so I minus 45 since i assume the bar is 0)
    270x10
    360x8
    450x0.5
    410x7

    Tbar row
    135x7
    145x5
    150x4

    Cable Row
    200x10
    230x5
    210x6

    Lat PDs
    200x8
    210x6
    220x5

    Ugh I forgot my workout journal today so i couldn't remember what else i should do. I will hit hroll and such tomorrow.
    Last edited by dynamo; 06-09-2008 at 05:52 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.

  4. #104
    big on TONING dynamo's Avatar
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    FBP
    185x8
    195x8
    205x6

    DBP
    205x8
    205x6
    205x6

    IBP
    135x8
    185x1
    155x6
    155x5

    Face Pull
    200x8
    210x7
    220x6

    Hroll (5/5/5/5)
    10x3

    Bent Over Row
    135x10
    185x5
    185x5

    DB Fly
    40x8
    40x6
    40x5
    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. #105
    big on TONING dynamo's Avatar
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    Hammer Curls
    40x10
    50x8
    50x5

    Preacher bar curls(weight is only the plates doesnt include bar weight)
    50x10
    60x8
    60x7

    Machine Preacher Curls
    110x8
    110x8
    120x7

    Seated OH DB press
    45x10
    60x8
    60x7

    CGBP
    185x8
    205x5
    205x3
    my tris felt like they were going to explode at this point, seems warranted as i did bench 205 yesterday

    OH tri extensions DB single hand
    L:30x7
    R:30x8
    L:30x8
    R:30x8
    L:30x7
    R:30x7

    OH Tri extension Machine
    110x10
    110x8
    120x10

    Rope Tri PD
    130x10
    140x7
    (tris were beat to hell)
    90x20
    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. #106
    big on TONING dynamo's Avatar
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    interesting phenomenon. People dont realize how large I am so sometimes I walk up to them maybe 6 inches away ro so and cover them in my shadow at which point they cower. very interesting effect.
    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. #107
    big on TONING dynamo's Avatar
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    DL
    315x5
    365x3
    315x5
    315x4.5

    Front Squat
    190x5
    190x5

    Back Squat
    190x5

    GMs
    135x8
    150x2
    135x5

    Back Squat
    225x5
    225x5

    Standing Milpress
    135x6
    135x5
    135x2.5

    Seated Calf Raises
    180x10
    225x8
    225x6
    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. #108
    Wannabebig Member
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    Nice workout. What supplements are you taking now? Are you still on Results?
    Journal: randommetalguy's Training Log
    Goal: 1,000 lb combined weight of big three by May 14, 2011
    Current: Flat bench press 195, Squat: 315, Dead lift: 265, Total (as of 03/01/11): 775

  9. #109
    big on TONING dynamo's Avatar
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    Quote Originally Posted by randommetalguy View Post
    Nice workout. What supplements are you taking now? Are you still on Results?
    results protein and food. food being the most important.
    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. #110
    Paul killxswitch's Avatar
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    Quote Originally Posted by dynamo View Post
    interesting phenomenon. People dont realize how large I am so sometimes I walk up to them maybe 6 inches away ro so and cover them in my shadow at which point they cower. very interesting effect.
    wtf, haha.

    Nice deads btw, that's a lot of volume.

  11. #111
    big on TONING dynamo's Avatar
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    6.16.2008

    Rack Pull via smith machine
    270x8
    450x1 (my hands felt like they were ripping the skin so I had to look for some towels to cushion it)
    450x3
    430x5
    430x5

    Tbar Row
    135x8
    160x6
    160x3.5

    Cable Row
    200x10
    230x7
    230x5

    Facepull
    200x8
    220x6
    220x5

    Lat Pulldown
    230x6
    230x5
    230x5
    I wanted to do pull ups but my hands hurt sooo bad from the rack pulls it honestly felt like i couldve pulled the skin off like the skin off a chicken breast if i wanted to.

    Bent Over Row
    185x8
    135x12 (wanted to check form and such)
    185x4

    H roll (5/5/5/5)
    10lbs
    10lbs
    10lbs


    6.17.2008

    Flat BP
    185x8
    205x6
    205x7

    Decline BP
    205x8
    205x7
    205x6

    Incline BP
    135x8
    135x7
    135x7

    Pec Deck
    140x8
    150x6
    150x5

    Incline DB Fly
    30x8
    40x6
    35x7
    Last edited by dynamo; 06-17-2008 at 06:22 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.

  12. #112
    big on TONING dynamo's Avatar
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    I did arms...thats was awesome...yesterday i did deads but i stopped after that bc I had **** to do.
    6.18.2008

    CGBP
    185x10
    205x8
    225x4 (very cool, you gotta look at my bench from the day before [benching 225x3] I find it very interesting)

    Rope Pulldown
    190x8
    170x8
    170x6

    OH tri extension machine
    110x12
    120x12
    140x8

    OH Tri extension w/ DBs
    L:35x8
    R:35x8
    L:40x6
    R:40x6
    L:40x7
    R:40x7
    form is shady so I may drop the weight next week but doing this is a great tricep isolator

    PB Curls(doesnt include bar weight)
    50x10
    70x8
    70x6

    Hammer Curls
    30x8
    40x10
    45x8

    DB Curls
    40x8
    45x8
    45x8

    im sure there is more but this **** hole is loud as hell and i cant think.

    6.19.2008
    DL
    315x5
    365x5
    365x4
    365x1
    (the 365 hurt so much but my back feels like it could stop bullets today.) I'm telling you I will have a 1RM of at least 500 before summer is over. While I'm at it i'll tell you my goals for the summer

    DL
    1RM:500+
    SQ
    1RM:400+ (may change considering I can just about rep 315 but i've been a pussy lately with the squats)
    Bench
    1RM:315+
    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. #113
    big on TONING dynamo's Avatar
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    6.20.2008

    OH DB Press
    45x12
    60x8
    65x5

    Standing Mil Press
    115x10
    120x9
    125x7

    Squat
    225x10
    275x5
    295x1
    295x.5 ->FAIL
    (power clean 135)
    285x1
    285x.5 ->FAIL
    (power clean 135)
    275x1
    275x0.5 ->FAIL
    (power clean 135)
    275x1
    275x0.5 ->FAIL
    (power clean 135)
    275x1
    275x0.5 -> FAIL
    (power clean 135)
    225x5 ATG

    GMs
    135x8
    155x1
    135x5
    (bout to pass out, i went home)
    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.

  14. #114
    big on TONING dynamo's Avatar
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    Rack Pull on Smith
    270x10
    450x5
    470x1.5
    460x0.5
    450x5
    270x10

    Tbar
    135x8
    135x7
    135x8
    (figured i'd keep the weight 'low' so i could rep a bit. im not entirely satisfied doing 5 reps on this)

    Cable Row
    200x10
    230x6-->220x1
    220x8

    Hroll (5/5/5/5)
    15lbs
    15lbs
    15lbs
    (huge pain in the arse, my shoulders felt like they were going to explode off my body with the extra 5 lbs, if we had 2.5lbs magnets i wouldve done 12.5 lbs)

    Lat Pulldown
    200x10
    220x8
    220x9
    (i need chalk, i found two rags in the gym and used those to keep my hands from slipping but really to be effective i need to keep my hand from slipping all the time.)
    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.

  15. #115
    big on TONING dynamo's Avatar
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    update on my weight situation. when I started lifting I was 220 lbs probably 20-30% bf. I dropped to 203lbs and hovered there, ate more got to 211 but was more fat than i wanted so I cleaned up and kept eating. Now I am 230lbs and probably 15-20% fat and I am thinking I will try to stay 230lbs and burn the fat now/gain muscle so I can keep my weight. I am absolutely massive compared to when I started but for my weight I think I am too weak. Its time to max out my potential at this poundage.
    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.

  16. #116
    Paul killxswitch's Avatar
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    Did you do power cleans as punishment for when you missed a squat rep? That workout looked killer. Your weight/bf% goals look pretty good, though I don't know how tall you are. 15-20% is a pretty wide range though, maybe you should take some pics and have people here estimate.

  17. #117
    big on TONING dynamo's Avatar
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    Flat BP
    135x20
    225x1

    After the 225x1 it felt like my right trap and rear delt were gunna explode which may have been me pulling those muscles yesterday on the 470x1 lockout. hence i decided to take today off rest up and continue tomorrow. I thought about switching arm and chest day but only after i left, probably good i took this day off i didnt have my music/got to chill out a lil but this just means no friday off.
    Last edited by dynamo; 06-24-2008 at 06:32 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.

  18. #118
    big on TONING dynamo's Avatar
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    el oh el this is my schedule for today. I hope I have enough juice for it:

    Incline BP
    Decline BP
    Flat BP
    Pec Deck
    DB Flys
    Face Pull
    Bent Over Row
    Hammer Curls
    Cable Curls
    Machine Preacher Curls
    OH Tri Extension Machine

    Oh the bright side my shoulders feel almost 100% today so I am happy
    Last edited by dynamo; 06-25-2008 at 06:14 AM.
    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. #119
    big on TONING dynamo's Avatar
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    OOF I haven't been to the gym at all this week I think I'll try to dip out of work early today and do chest and back and arms today I don't know if I'll have the energy. Maybe just light weight CNS stuff. This week has been super busy, I'm actually thinking about taking the whole week off from lifting. My gym is closed on friday I have some supplements coming in so I hope to have them by friday. The ony thing keeping me from taking the week off is I haven't done this routine all that long, but who knows. I'm pretty tired right now, I think its caffiene withdrawal. Ugh more work. P.S. there is this girl named aidan at work. she says its nadia backwards, shes weird and refers to herself in the 3rd person.
    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.

  20. #120
    big on TONING dynamo's Avatar
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    i found this post on deloading: http://wannabebigforums.com/showthread.php?t=112551

    Its pretty much all i need to tell me is ok to skip a week. yay for not having work todo in the morning!
    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. #121
    big on TONING dynamo's Avatar
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    My upper back, since I didn't work it out this week, is getting weird knots in it and kinda feels like i've been working it out (has that DOMS type feeling) anyway even though I don't actually have a job that requires any physical activity at all.

    I got some opticen. I had the 3 scoop serving and it was awesome. My mental fog went away after about 30 minutes and I wasn't hungry. I generally eat 300-600 cals in a meal and im hungry within 20-30 minutes, this actually kept me full for a long time. Thus I can conclude, even with all the food I eat (3000-4000 cals/day) I still have a ****ty diet and should include vitamins in it again. mmmhmm. Imma try the opticen for breakfast and see if it fills me up. Usually I have two low fat sausage biscuits and they're close to 300 cals a pieces and 18g of protein per, yet I am aching for food within 2 hours. Let see if 3 scoops of opticen will keep me full (if not full, satisfied) for 6 hours. Bed time again...later.
    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. #122
    big on TONING dynamo's Avatar
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    Opticen worked well, I still got hungry but the sensation was far more bearable. I may end up making my breakfast and dinner opticen while having protein shakes between breakfast and lunch and lunch and dinner. This seems like a sensible way to cut. I may finally be figuring this 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.

  23. #123
    big on TONING dynamo's Avatar
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    6.26.08
    DL:
    315x7
    335x6
    385x1
    365x2

    ATG Squat:
    225x5
    245x5
    265x1
    245x4
    245x3
    275x2

    GM:
    135x6
    155x5
    165x5

    SLDL:
    245x5
    245x5
    245x3
    (all 25lbs plates)

    Standing Calf Raises
    300x12
    300x10
    300x10

    Mil Press
    115x7
    115x10
    115x7

    6.27.08

    DB Cull
    40x10
    45x10
    45x7

    Hammer Curl
    50x5
    50x5
    50x5

    CGBP
    205x5
    205x5
    205x4
    (hands kept sliding outward)

    OH Tri Extension
    L:35x10; 40x10; 40x7
    R:35x10; 40x9; 40x7

    Cable Curls
    140x10
    150x7
    150x7

    Tri Rope PD

    170x10
    180x7
    180x6

    Oh Tri Machine
    140x10
    170.10
    200x3

    Machine Preacher Curl
    90x10
    100x5
    90x6

    took a week off

    7.7.08
    Rack Pull
    270x7
    450x1
    450x1
    450x5
    470x2
    450x1

    Tbar Row
    135x9
    160x4
    135x7

    Cable Row
    230x8
    230x8
    230x6

    Lat PD
    220x8
    230x6
    230x6

    Face Pull
    230x6
    230x6
    230x6

    Bent Over DB Row
    L:85x10; 85x12; 85x10
    R:85x10; 85x10; 85x10

    7.8.08

    FBP
    135x12 (wide grip, my pinkies were rubbing the bench where you lift off)
    185x10
    205x6
    205x5

    DBP
    205x8
    205x6
    205x8

    IBP
    135x7 (long pause at rep 5 & left shoulder still pops on the descent)
    135x7
    155x5

    Pec Deck
    160x8
    160x7
    160x5.5
    160x1 (nice feeling on this one, I almost threw up )

    DB Flys
    35x8
    40x5.75
    35x7

    7.9.08

    CGBP
    185x8
    195x8
    205x5
    205x2

    Tri PD
    190x10
    200x8
    (above sets were using the tiny V bar thing)
    200x2
    190x4
    180x2
    (above sets using the rope)

    OH Tri Ext
    L: 30x10; 40x5; 35x8
    R: 30x10; 40x5; 35x8

    Hammer Curl
    45x10
    45x8
    45x6

    Curls
    40x9
    40x8
    35x8 (got lazy, good thing though, my arms were sore from the chest and back days)

    Cable Curls
    120x10 (did these super fast I almost thought I was gunna bust my nose open)
    130x4
    150x4
    130x9

    OH Tri Ext Mach

    100x12
    100x15
    100x20
    (lazy again)

    PB Curl Machine
    70x8
    70x8
    70x8

    Front LR
    L: 20x10 25x10 30x10
    R: 20x10 25x10 30x10

    Side LR
    20x8
    25x6
    25x5.5

    7.10.08

    DL
    225x7
    315x5
    365x1x1x1x1x1
    (my hands were feeling too sore, once my chalk comes in I should be repping it no sweat, hehe)

    ATG Squat
    225x5
    265x4
    275x3
    225x5
    (I find that ATG squats actually help me sit back and keep my form alot better not to mention the intense glute and quad usage versus the paralell, you see I absolutely hate squatting so I really only do it to help my deadlift and if I'm not doing ATG squats Im not really working on the deadlift muscle)

    GM

    135x10
    185x6
    205x5

    Mil Press

    135x7
    135x6
    135x5 (had to jump to get the last rep up)

    Seated Calf Raise

    180x10
    270x8
    235x8

    Leg Extension

    256.6x10
    256.6x10
    256.6x9
    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.

  24. #124
    big on TONING dynamo's Avatar
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    7.15.08

    So I was in chevy chase MD yesterday at the bally total fitness on viers rd and I actually got to use a power rack it was the bomb. Also I figured I'd be one of the weaker guys in there, but nah I was one of the strongest. Also this lil indian guy who was doing platform SLDLs saw me doing rack pulls with 405 and came over to talk powerlifting. My hands are still beat from lifting without chalk so when I went to pull 475 I just couldn't grip the bar and I wasn't about to do singles. So he asks me if its too heavy and I laugh and say no I just don't have a grip he tells me about chalk and I tell him I know but I'm not from around here and didn't bring it then he tells me about hook grip and I'm like hell no I value my thumbs and I hardly doubt lifting hook grip with 475 as my first attempt would be wise. After he left I tried with 405 and my right thumb is bruised. And as I was the 'new guy' I had people stare but this was the first time evAr I was the new guy and knew what I was doing. yay!

    P.S. Only had a subway foot long meatball sub at noon so I attribute that to my low numbers that and the fact I was using machines that aren't the same as my school and since the pulleys were noticeably spaced differently than the school equipment the total effective weight lifted per plate may very well have been higher.

    Rack pull (the assumption is the bars were 45 lbs but they didn't look oly standard beyond the 2.5" collar. Where the collar meets the grip was this big ass 3" nut, the kinda nut you'd put on a bolt it was mad thick and thats why I question the weight of the bar)

    315x10
    405x5
    495x0.25
    475x2
    405x7

    Tbar bar row (the weight listed is only counting the plates)

    (I actually just loaded up a barbell with weight, wedged it in a corner and pulled so I did alot more weight than I am used to since I couldn't find the tbar row machine)

    225x7 (5 plates)
    270x1 (6 plates)
    250x2 (5 plates + 25)
    225x6 (5)
    225x7 (5)

    Lat Pulldowns

    200x8 (shoddy form)
    180x8
    180x8

    Cable Row

    200x8
    200x7
    200x6

    Face Pull
    200x8
    200x7
    200x6

    Hroll (5/5/5/5)
    10lbs
    15lbs
    15lbs
    Last edited by dynamo; 07-15-2008 at 06:30 AM.
    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. #125
    big on TONING dynamo's Avatar
    Join Date
    Nov 2007
    Location
    Cockeysville, MD
    Posts
    1,219
    skimped out on leg day, i only had a subway sub for lunch, so 400 cals 4 hrs before my lifting wasnt gunna cut it. I decided I'm moving all my exercises to a 5x5. Its alot more consistent and I wanna see what kinds of gains I can pull. I've stagnated with the usual mantra of 3 sets of 7 to 10. Ok well, not really stagnated, just gotten tired of doing it.
    Last week was tough to make it to the gym, got in an argument with my mom last sunday and ended up leaving without anything other than my backpack but i have some good friends and im just about back on my feet. Next week is looking even better so hopefully i'll be on point come monday and doing a 5x5 routine will be exhilarating and beneficial. ok, i'm off to bed, gotta wake up early and finish my code for work. peace.
    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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