The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #151
    big on TONING dynamo's Avatar
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    Good day today, finally I got a good day's sleep. I think it was because it was overcast most of today. Funny story. I was at the gym, there was this guy in the power rack (kind of annoying considering I wanted to do OH mil presses) he must have have a 50-60 inch waist. He had this tiny lifting belt on, it couldn't have been more than 2.5" wide, and he had wrist straps. Now I don't know what he was doing but he had the bar about waist high, and had 95 lbs on it (2 25lbs plates). I figured with a belt on and wrist straps he must have been doing some fierce rack pulls.

    Decline Situps
    BWx15
    BWx12
    BWx7

    DB Curls
    50x8
    50x7
    50x5
    50x4

    Preacher Curls (Doesn't include weight of the bar, bc I don't know it!)
    40x7
    50x7
    50x6
    50x5

    Hammer Curls
    45x6
    45x5
    45x4
    45x5

    Side Lateral Raises
    25x10
    25x8
    25x7
    25x7

    Front Lateral Raises
    35x10
    35x8
    35x8

    Seated OH DB Press
    45x10
    55x8
    55x8
    55x6

    OH DB Tricep Extension (Both arms on 1 DB)
    65x10
    75x8
    75x7
    75x8

    Rope PD
    60x10
    70x1 <---couldn't keep good form
    60x8
    60x8

    Ran for 20 min. 3 minute warm up at 4.5 then 17 minutes of 1 minute 4.5mph 1 minute 7.5mph. I'm really starting to enjoy running again. I used to run in high school, when I was 170 lbs (which was totally unnatural, I think unforced 200 is my weight). I even trained for the Baltimore Marathon. Now that I'm doing this interval training, and only for 20 minutes, I find the time flys and I pretty much orgasm for about 30 minutes afterwards, and I lose alot of water weight. I am currently 258 lbs, down from my all time high of 270.
    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.

  2. #152
    big on TONING dynamo's Avatar
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    2.27.09

    Had parties to goto and food to eat so it was a pretty light day.

    Squat
    135x10
    225x8
    295x3 <---not hitting parallel
    275x6
    275x5
    275x4

    I may do speed work next week. My ass is big enough to be easily squatting over 300, I just haven't squatted for a while.

    SLDL on 2" platform
    135x8
    225x8
    275x5
    275x5
    275x6

    Standing Calf Raise Machine
    400x10
    400x10
    400x10
    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. #153
    big on TONING dynamo's Avatar
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    Good day. I was pretty fierce.

    Deadlift
    135x10
    315x5
    315x5
    365x2 <--noticed my lower back straining so I backed off
    365x1 <--same deal
    315x5
    315x6 <--thought about doing a set to failure, you know like 315x12...i got to 6...

    Good Morning
    135x7
    185x1<---too heavy for the lower back
    145x5
    145x5
    145x5
    145x5

    Rack Pull (right above the knee)
    315x5
    405x5
    455x1<--hands were in pain
    455x2<--hands in pain
    455x1<--hands in pain
    455x5<--got two towels hands in less pain but looked pretty blistered when I was done
    315x5<--my lower back was toast after the 455 sets and I was taking too long of breaks
    315x5

    Cable Row
    140x7
    200x5
    190x5
    190x5
    190x5

    Lat PD (I was tired, just wanted to finish up so I kept it light)
    140x6
    140x6
    140x5
    140x7

    16 minutes of HIIT. 3 minute warm up at 4.5 mph then one minute 7.5 1 minute 4.5
    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. #154
    big on TONING dynamo's Avatar
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    Pretty much doubled up today. Still need to finish up arms tomorrow

    Squat
    135x7
    225x5
    275x5
    295x4 <-- failed on the 5th one
    295x4
    (weight felt heavy on my back, but easy on the legs, i assume thats from the killer back day I had)

    SLDL
    225x5
    275x5 <--no chalk grip sucked wouldve gone for 300-315 after this if i had chalk
    275x5
    275x4
    275x4

    meh im tired ill write the rest later...
    Ok, I'm back

    Standing Mil Press
    135x5
    135x5
    135x5
    135x4
    135x4

    Side Lateral Raises
    25x5
    30x5
    30x5
    30x5
    30x5

    Front LR
    25x5
    30x5
    25x5
    25x5
    25x5

    Standing Calf Raise Machine
    400x7
    400x7
    400x7
    400x4

    Isolated Seated Curls
    40x5
    45x5
    45x5
    45x5
    45x5

    Hammer Curls
    50x5
    50x5
    50x5
    50x4
    50x4

    Leg Extensions
    240x10
    240x10
    240x10

    Leg Curl
    170x7
    180x7
    180x7
    180x6

    Seated DB OH Press
    50x7
    65x10
    65x10

    Gotta go back today finish up the biceps and triceps.
    Last edited by dynamo; 03-07-2009 at 06:07 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.

  5. #155
    big on TONING dynamo's Avatar
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    Good day again

    I'm 252 down from 270. It seems like i'll be pretty shredded at 240, good deal.

    DB Curls
    50x5
    55x5
    50x5
    50x4
    50x4

    Machine Curls
    110x5
    110x5 <--arms felt like they were going to explode I walked around with my hands in the air for a while
    90x6
    90x5
    90x5

    Rope PD
    70x6
    75x6
    75x5
    85x7
    85x7

    Sitting OH Tri Extension
    60x8
    85x5
    85x6
    85x5
    85x5

    Seated Tri Push Down Machine
    230x7
    270x5
    270x5
    270x5
    270x5 <---redonk my triceps were about to shoot off my arm and hit the hot chick behind me staring at me doing these sets

    One Arm Standing Cable Tricep Extensions (keeping my elbow perpendicular to the floor and moving my forearm from parallel to the floor to completely vertical)

    17.5x6
    22.5x7
    22.5x7
    22.5x4
    22.5x4

    One Arm Standing DB OH Extension
    25x5
    25x5
    25x4
    25x4
    25x4

    Done. Time to study.
    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. #156
    big on TONING dynamo's Avatar
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    lifted yesterday. did my chest workout. lifted today barely got through 3 sets on DL

    135x10
    315x5
    365x5
    385x2
    385x1
    385x2

    I was beat I left. I am taking off the rest of this week. I need to catch up on school anyway plus I may just need to let my muscles heal.
    Last edited by dynamo; 03-10-2009 at 07:02 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.

  7. #157
    big on TONING dynamo's Avatar
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    Welp, I must have slept 12 hours a day every day this week. I also barely studied, my brain has just been beat. Im just about back on track now. I am going to try to change my sleeping schedule from 8a-3p to 3p-10p. This also means I will be lifting in the morning now. Probably better though bc I am completely beat after I lift and can sleep forever. Alright I am off for some coffee then studying. I cant wait til august so I can quit this ****pile of a job. 3rd shift is stupid and the idiots i work with are like overgrown 5 year olds.
    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. #158
    big on TONING dynamo's Avatar
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    Good day today I am glad I took off last week. I also got darker curtains so sleeping during the day is somewhat easier but I'm still tired alot

    Bench Press
    135x10
    205x5
    215x5
    215x3
    215x2
    215x4

    My right shoulder is still weak.

    DB BP
    80x5
    80x5
    80x5
    80x5
    80x5
    I felt like i couldve done more weight but I didnt want to compromise my form

    Seated Chest Press Mach
    150x5
    160x5
    170x5
    180x5
    190x5

    Pec Deck
    150x5
    160x5
    170x5
    190x5
    190x5
    I really felt it in my shoulders

    DB Bflys
    30x5
    30x5
    30x5
    30x5
    30x5
    I found I hit my chest alot more when I have a slight downward angle on my arms instead of completely perpendicular to my body.

    HIIT: 3 minute WU 5 minute w/ 1 min 7.5mph 1 minute 4.5mph. i stopped bc even though i was drinking all workout (for about 1.25 hr) I still felt dehydrated.
    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.

  9. #159
    big on TONING dynamo's Avatar
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    Good workout except I got really nervous before I did I deads for some reason.

    DL
    135x10
    315x5
    315x5
    365x5
    385x3
    385x2
    385x3
    385x0 <---was gunna go for the last two but my lower back said no and I agreed

    Rack Pull
    315x5
    405x5
    405x5
    405x5
    405x5

    GM
    135x5
    185x5
    195x5
    185x5 (my back said no to the 195)
    185x5

    Pull Ups
    BWx3
    BW-55x5
    BW-55x4
    BW-55x4
    I didn't do the last set bc i was tired of doing pull ups

    Cable Row
    140x5
    180x5
    180x5
    200x5
    200x5

    Good workout overall, my left hand has no grip strength anymore. I went for a double overhand grip on the 315 DL and it slipped. I will do some direct forearm work tomorrow. Not too much though, last time I did direct forearm work I couldn't deadlift anything over 135 for 2 weeks.
    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. #160
    big on TONING dynamo's Avatar
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    Back in the gym today. I took off last week bc I was burnt out the week before nd I had a test. I was definitely mentally exhausted, not so much physically and I just needed the rest. Also I found out the ex gf of 2 months (dated for 3.5 yrs broken up for 2 months) is moving to china, shes actually on her way now. That totally threw me for a loop considering all we've been through. I hope she has a good time and learns a thing or two from their culture. I've got bench today. I am off to study again now. I think I am also going to do a 3x5x5 from now on because of my current work and school situation.
    Last edited by dynamo; 03-30-2009 at 05:18 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.

  11. #161
    big on TONING dynamo's Avatar
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    Good workout today. I did the 5x3x3 and I'm impressed, I still feel like I worked my muscles but I don't feel like I need to take a 10 hour nap. Looks like I got the volume right on for my life at this point, high five. Not to mention it only takes 45 minutes to do everything below plus check my email and take a dump, as opposed to almost 2 hrs to do a 5x5x5.

    Bench Press
    135x10
    185x5
    205x5
    225x3-->225x1
    I reracked the weight because I almost failed on that third one but then the break down came on for my song I was listening to so I got filled with the adrenaline and knocked out a forth one.

    DB BP
    85x5
    85x5
    85x5
    85x5
    85x4

    DB Butterflies
    35x5
    35x5
    35x5
    35x5
    35x5
    I felt like I couldve gone up to 45 or maybe even 50 lbs but I didn't wan't to use my shoulders to compensate so I stuck with the 35.

    Decline situp (highest setting, about a 45 degree angle, which is BW*cos(pi/4)=0.5*BW from the waist up, hehe)
    BWx15
    BWx15
    BWx8.5
    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. #162
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    This is for last Friday and Saturday.

    DL
    135x5
    315x5
    365x5
    385x5
    405x1x1x1x1

    Rack pulls
    (I was focusing on left arm grip strength plus my hands hurt so bad from the 405 dl)
    315x5x5

    GMs
    135x5
    185x5x4

    Saturday

    Squat press
    900x7
    990x5
    1080x5
    1170x4
    1080x5

    Squat (I put the trash can in the rack I thought I was gunna puke)
    225x5
    275x5
    315x3
    315x1
    315x1
    310x1
    305x1
    275x1
    225x5x5
    My legs were beat so I just did some speedy low weight reps

    Standing calf raise machine
    400x10x3
    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. #163
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    squat
    barx8
    135x5
    225x5
    315x5
    315x3
    315x3
    225x6
    135x15

    Squat Press Machine
    900x5
    990x5
    1070x5

    Standing Calf Raises Machine
    400x10
    400x10
    400x10
    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. #164
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    things have been slow these past 2 weeks. I am down to my last 10 or so pounds to lose. I have a pretty lazy diet. My food intake is a little high but my food choices are pretty high quality. I decided I am going to look up built's carb cycling program; I have had pretty good results with that (even though when I did carb cycle it was unintentional). I am trying to keep up with the cardio also (4 days a week, for 20 minutes at least, not worried about intensity, just need to reform good habits first). I have gone back to bringing a work out journal to the gym, I keep forgetting if im on my last set or 2nd to last. My left shoulder is almost healed (from 1.5 yrs ago). My shoulders are my weak point in my bench and now that I have seen some decent gains I hope to be hitting some PRs soon. I need to stock up on some opticen too. I think I may go all out and get some novus bars ets and vitamins. I noticed, fom taking these last two weeks off, my joints really needed time to recover. Now that they have I feel like a new man. Thats all for now. I will update later tonight with my routine. Adios.
    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. #165
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    Good day. I finally got to the point where I was repping 225 easy

    warm up
    DP BP
    70x10

    Bench
    135x5
    205x5
    225x5
    230x5
    235x4 (almost had 5 I was about 90% through the rep but I couldn't get the lock out)
    All in all it was a great day for benching. My shoulders weren't burning like a mofo when I was done, but they were still the weakest point. I will just keep working on them and hopefully by the end of summer I will be doing 315x5.

    DB BP
    85x5
    85x5
    85x5 (my arms started shaking uncontrollably on this set, shoulders felt solid though)
    85x4
    85x5

    Pec Deck
    190x5
    200x5
    200x5
    205x5
    205x4

    I think a big reason for my success today was I loaded up on nitor before I went. I took 3 pills, and its been months since I had any nitor. I went to run, felt light headed so I didn't. Then I went to bike, I put it on the fat burn mode, which is generally a lower heart rate. It told me my target heart rate was 128. I took a reading before I started and I was already at 118. I went for about 4 minutes at 50 rpms (not taxing at all btw) and i reached 128. So I decided no need to actually do this I can reach my target heart rate walking down teh steps. All this, thanks to nitor. 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.

  16. #166
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    Yesterday

    DL
    135x10
    315x5
    315x5
    405x1
    315x5
    315x3

    GMs
    135x5
    185x0 (back was too weak for that one)
    135x5
    145x5
    145x5
    145x5

    Pullups (BW=252)
    BWx3
    BWx2
    BW-40x5
    BW-40x5
    BW-40x5
    BW-40x3

    Wouldve gone running but I just felt like I was going to pass out the whole time so I went home.

    Today

    Curl
    50x7
    50x5
    55x5
    50x5
    50x5

    Hammer Curl
    55x5
    55x5
    55x5
    55x5
    55x5

    Preacher (Just weight of the plates, don't know the weight of the bar)
    50x5
    50x5
    60x5
    60x5
    60x3

    Running 3 minute warm up at 4.0mph then 1 minute 6.5mph and 1 minute 4.0mph for the remaining 17 minutes.

    OH Tricep Raise
    85x5
    85x5
    85x5
    85x5
    85x5

    Rope PD
    70x5
    70x5
    75x5
    75x5
    75x5

    Tricep Push Down Machine
    270x5
    285x5
    285x5
    285x5
    285x5
    Last edited by dynamo; 05-06-2009 at 07:25 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.

  17. #167
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    Good day yesterday. First time in weeks I was able to finish my routine in the specified time. Generally I have been too tired and don't have the energy so I push sets off to the next day. Ok on to the news.

    My shoulders. Wow! I still feel soreness and fatigue in my left shoulder but it is getting stronger.

    Standing mil press
    Bar x 10
    135x5
    155x4
    150x3
    135x2
    135x5
    135x5
    Great mil press considering I have been struggling to do 135x5x5 for the longest time.

    Squat
    135x7
    225x5
    315x4
    315x2 wussed out I really probably couldve gotten 3 or 4 but I spent too much time standing and too little time squatting.
    225x6 ATF
    225x5 ATF

    Front Lateral raises
    30x5
    30x5
    35x5
    35x3 (form got way too poor)
    30x2
    30x5

    Side lateral raises
    30x5
    30x5
    30x5
    30x5
    30x5

    I really felt the burn in it left shoulder doing these. I felt it right where I injured my shoulder too. I take this as a good sign as my shoulder is getting the stimulation it needs to support increased blood flow and growth.

    Standing calf raise machine
    400x8
    400x7
    400x8
    400x8
    I got really good ROM on these. Almost felt like I was going to over flex my calves on the last set.

    Squat press machine
    990x7
    1080x5
    1080x5
    1170x5
    1170x3

    The end.
    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. #168
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    Another good day

    BP
    135x8
    205x5
    225x5
    225x5
    245x5
    250x3
    250x0 <-- I took a small break between the last set and this one in hopes I could get one more rep in...it just didn't happen. My shoulders were toast.

    DB BP
    85x5
    85x5
    85x5
    85x5
    85x5

    Pec Deck
    220x5
    210x4
    190x5
    190x5
    190x5

    Biked for 20 minutes. My right Achilles tendon has been really sore and seems somewhat inflamed and I think its from running with ****ty shoes so I've decided to bike til I want to spend money on new shoes.
    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. #169
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    Cockeysville, MD
    Posts
    1,222
    DL
    135x10
    315x5
    365x5
    415x0 ( got it off the ground about 4 inches, went to doing speed work)
    315x6
    325x4
    325x4

    Rack Pull @ the knee (incredibly awesome for core work...)
    315x5
    365x5
    365x5
    365x5
    365x5

    GMs
    135x5
    185x5
    185x5
    185x5
    135x5 (my back said hell no to the last set of 185 so I just dropped it down)
    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. #170
    big on TONING dynamo's Avatar
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    Nov 2007
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    Cockeysville, MD
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    BOOYA! The popping in my left shoulder if finally gone!

    Bench
    135x10
    225x5
    225x5
    245x4
    245x3 <---the last one was strictly a fight with gravity, it must have been a good 20 seconds I was trying to get that weight off my chest and I did.

    DB BP
    I went down really low with these to get a good stretch in the shoulders and chest and hopefully help with the most common of sticking points

    85x5
    85x5
    85x5
    85x5
    85x5

    Pec Deck
    190x5
    210x5 <---no rest between the two sets
    200x5
    200x5
    200x5

    I think my form got pretty sloppy towards the end.

    Low intensity biking for 11 minutes on level 12 out of 25. RPMS were between 60-70. Why 11 minutes? well I got a phone call then and I had to leave.
    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. #171
    big on TONING dynamo's Avatar
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    Nov 2007
    Location
    Cockeysville, MD
    Posts
    1,222
    FWIW I lost my job last thursday. Sleeping at night is the best. I have an interview tomorrow hopefully I'll get this job. I'm actually counting on it.
    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. #172
    big on TONING dynamo's Avatar
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    Nov 2007
    Location
    Cockeysville, MD
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    Good day once more.

    Dead lifts
    135x10
    315x5
    365x5
    385x3
    385x1
    385x1
    405x1
    405x1
    405x1
    405x0.5
    I had to take a 3-5 minute break between the first 405 and the 2nd. My forearms felt like they were going to pop and I felt like I was going to throw up. It was phenomenal. My original goal was to do 5 reps of 405 no matter how long it took, but after that last one where I couldn't get the bar past my knees I could tell my body was just exhausted, so I skipped out, plus some other dood wanted to use the power rack to do some pussy lunges with 65lbs on his back (bar+10lbs per side). I guess someone could have told him dumbbells are way cooler for that kind of ****.

    So due to the lack of power rack I forewent the rackpulls and good mornings in favor of some machine work.

    I don't know how these yuppie machines work any more. The cable row has two handles. the cable is 1 cable that loops around the pulleys til the other side comes back to the start. The words on the weights say resistance is per handle, so I guess when I had it on 120lbs it was really 240 lbs.

    Cable Row
    240x5
    220x5
    200x5
    200x5
    200x5

    Back extension machine
    (I maxed this beech out, says it works out the lower back and the glutes, but definitely no so much the glutes. I would've preferred good mornings.)

    305x7
    305x5
    305x5
    305x5
    305x5

    On a side note...I notice alot of limp wristed fellows with forearms the size of my thumb walking around the gym with wrist straps hanging from their wrists. I find it hilarious. Don't get me wrong, I'm not against wrist straps (though I do enjoy chalk more), but when you wear them as your workout gear when you bench, I think its more for effect than usefulness. I dunno what it is, but I don't really seem them as necessary, I'll ask next time I see a guy at the gym struttin his goods.

    Fascinating experience while DLing today too...After that first 405 rep I felt one of my balls drop back down. I guess I was a hair away from losing a testicle in the nether regions of my abdomen.
    Last edited by dynamo; 05-19-2009 at 07:52 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.

  23. #173
    big on TONING dynamo's Avatar
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    Nov 2007
    Location
    Cockeysville, MD
    Posts
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    Thursday 5.21.09

    DB Curl
    45x7
    55x5
    55x5
    55x5
    55x5

    Hammer Curl
    55x5
    55x5
    55x5
    55x5
    55x5
    (felt like I couldve done 60lbs but I didn't like my form)

    Preacher Bar Curl (only weight doesn't include bar weight)
    50x5
    70x1
    60x4
    60x2
    55x3
    55x5
    55x5

    Seated Overhead Tricep Extension
    85x7
    95x5
    100x5
    100x5
    100x5

    Tri PD
    70x5
    70x5
    70x5
    70x5
    70x5

    Standing Mil Press
    135x5
    155x2
    145x3
    145x2
    140x3
    135x5
    135x5

    Standing Side Lateral Raises
    30x5
    30x5
    30x5
    30x5
    30x5

    Standing Front LRs
    30x5
    30x5
    30x5
    30x5
    30x5

    I slept 14 hrs from friday night to saturday morning so I missed my friday workout and just made it up today.

    Squat
    135x5
    225x5
    315x3
    315x2
    315x5
    315x4
    315x1

    Front Squat
    135x5
    185x5
    185x4
    185x1 (I kept losing "grip" of the bar and having it roll down onto my biceps so I just reset and knocked out the last rep)
    185x5
    185x4
    185x1 (same deal here)

    I spent a lot of time avoiding a puke fest today I'm not sure what it is but I think my abs are tensing up a lot pushing on the insides too much and making me nauseous.

    Standing Calf Raise Machine
    400x7
    415x7
    415x7

    I think I will move to doing standing calf raises in the power rack. I've maxed out this machine and I don't feel much resistance, of course I could do 3 sets of 15 but I don't want to.
    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. #174
    big on TONING dynamo's Avatar
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    Nov 2007
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    Cockeysville, MD
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    My gym is closed today. I went on sunday to hopefully make up for a lost day, but I was just super destroyed from my squat day. I still loathe sitting down. I did manage to knock out a few reps

    Bench
    135x10
    225x5
    245x3 <---I failed on this, one because I was still pretty sore from my arm day and two because I didn't push the weight all the way to the inside of the bar on one side so I had some funny as reps going on. After this I just said f it and went home. I will try again tomorrow, just start fresh. If I have time anyway. I need to go to my school and sort out some super bull****. I will hopefully do that tomorrow as well.
    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. #175
    big on TONING dynamo's Avatar
    Join Date
    Nov 2007
    Location
    Cockeysville, MD
    Posts
    1,222
    Splentacularific day today.

    Bench Press
    135x10
    225x5
    245x5
    265x1
    275x1
    285x1 <--PR w00t!
    295x0.75
    135x30

    DB BP
    85x5
    90x5
    90x4
    90x4
    90x4
    My left wrist was pretty weak. Oh well ill work on that

    pec deck
    170x9
    170x9
    170x4
    170x2
    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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