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Thread: Dynamo's Online Journal

  1. #176
    big on TONING dynamo's Avatar
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    I'm thinking...since I don't actually sleep and I have some free time I may start going to the gym twice a day now. Once at 530a and once at 530p. I start tomorrow, big gains I hope.
    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. #177
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    Deadlift
    135x10
    315x5
    365x5
    405x1
    385x3
    385x2
    (went home ate dinner came back over 2 hours later)
    405x1
    415x1
    425x0 (made it maybe 2 inches off the ground)
    415x0
    405x1

    Everything listed below I did before I left for dinner

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

    Reverse Hyper
    5xBW+45
    5xBW+85
    5xBW+85
    5xBW+90
    6xBW+90

    I think I'm just gunna PR the piss out of this week and take it easy next week.
    Last edited by dynamo; 05-28-2009 at 07:36 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. #178
    LWSniper14
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    It was pathetic.

  4. #179
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    Well good thing this week has been balls to the wall for me. I just finished talking to my professor and I get to retake the final next week so I will completely forego working out next week. Interesting side note, it took me almost 4 days for me to recover from my bench day, and my chest, lower back, upper back, and shoulders were blasted.

    Curl
    45x7
    55x5
    55x5
    55x5
    55x5


    Hammer Curl
    60x5
    60x5
    60x5
    60x5
    60x5

    Curl Machine
    130x5
    140x5
    140x5
    130x5
    130x4

    Seated Tri OH Extensions
    85x7
    90x5
    100x5
    100x5
    100x5

    Rope PD
    70x5
    85x5
    85x5
    85x5
    85x5

    Tri Pushdown machine
    270x5
    285x5
    285x5
    285x5
    285x6

    I plan to hit the gym early tomorrow, knock out my legs and my shoulders then hitting the books 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.

  5. #180
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    ****! i want to smash something. I haven't made it in to squat or knock out shoulders yet. I guess I'll go tomorrow. I have been looking up various cardio routines to lose some extra fat (I think i'm about 15-20%) and get my cardiovascular conditioning back up to where it needs to go back into MMA. I was training for NAGA in the 190 weight class when I ran out of money. I am 260 now. I want to be around 10% bf and I want to have the endurance of a horse.
    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. #181
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    My head wasn't in it today so I left shortly after I got there
    squat
    135x7
    315x5
    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. #182
    big on TONING dynamo's Avatar
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    Alright! I took my final yesterday, I did well I think. I'll find out monday probably. I am off to the gym today. One thing I did notice from just doing those 2 sets of squats last week my lower back was killing me for about 4 days afterwards, not in a bad way, just like I worked it out far more than I should have while doing squats, so I need to work on form. I am reformulating my workout again. Now that I need some endurance, both with muscle and definitely cardio. I am outlining my routine below to follow starting monday.

    Monday - Chest
    Run - 30 minutes, moderate to intense (gotta work my way up)

    Tuesday - Back/Posterior Chain
    HIIT - 20 Minutes, 45/15 probably going to start off at 45/30 though

    Wednesday - No Weights
    Run - 30 Minutes, moderate to intense again

    Thursday - Shoulders/Tris/Bis/Forearm work
    HIIT - 20 minutes, 45/15

    Friday - Legs
    Run - 30 minutes, easy (will try to go as hard as possible, but who knows)

    I know alot of what I have outlined is probably not ideal, but alot of what is going on is a mind game with me right now, I need better cardiovascular conditioning, i need to lose weight, and I certainly want to continue gaining strength. I will be keeping my sugar levels up while I do cardio via gatorade, and perhaps RESULTS, as to not to feed off my muscles so to speak. I will see how this works, and adjust accordingly. My only fear is I will burn myself out, and I will need to overcome this mental hurdle. I will need to increase the amount of time I do HIIT but I will do that when I am not panting going up steps, and perhaps can run a solid 7 minute mile. Nothing is impossible.
    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. #183
    big on TONING dynamo's Avatar
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    I ran for 30 minutes yesterday. 5 minutes at 6.0 (10min mile) then 23 minutes at 7.0 (8:34 mile) then 2 minutes at 1.8 (33 min mile) and threw up once in my mouth pretty ferociously. Then I went and played touch football in a park later that day for about 1.5 hours. They kept calling me fast, but I felt like a slug. They also were med school students who don't do much other than save lives I guess...lol...monday it really begins, at least I have a good reference point.
    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. #184
    big on TONING dynamo's Avatar
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    Bench Press
    135x10
    225x5
    245x5
    245x5
    265x1
    265x1
    265x1
    265x1
    265x1

    DB BP
    90x5
    90x5
    90x5
    90x5
    90x4

    Pec Deck
    190x5
    210x5
    220x5
    225x5
    225x5

    I noticed when i do barbell bench press my right arm is weaker, and I suspect it is my tricep, but when I do db bench press my left arm is weaker and I suspect it is my shoulder in that exercise.

    Run 6.0 22 minutes walk (2.5 to 3.0) 8 minutes. The walking was dispersed in my running because my legs got super tired. It'll be interesting to see how my deadlift and squat fare. Honestly if I can squat 225 for reps on friday I will be happy.
    Last edited by dynamo; 06-08-2009 at 06:16 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.

  10. #185
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    Ugh...I spent an hour and a half at the gym only to do my sets of deads...

    DL
    135x7
    315x5
    415x5
    385x5
    365x5

    I went to do good mornings but my lower back was sooo damn tight/weak that I tried stretching it out by doing the motion without any weight on my back then I put the bar on my back and barely was able to do it then I put 20 lbs on the bar (2 10s) and I couldn't do any of it. So I gave up I will go tomorrow and try again with a fresh back, I didn't do any HIIT today because I need to get a stop watch. Probably better that way because the 30 minute runs are kicking my butt.
    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. #186
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    6.9.09

    Deadlift
    135x7
    315x5
    405x5
    385x5
    365x1
    365x4

    Didn't do anything else this day bc my lower back was shot...



    6.10.09

    Lower back extension machine (no rest between sets besides what it took to move the pin down

    200x10
    230x10
    250x10
    260x10
    270x10

    Cable Row
    240x5
    220x5
    220x5
    220x5
    240x4
    240x2

    6.11.09

    Standing mil press

    135x5
    155x5
    155x5
    155x4
    155x3
    155x3

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

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

    Curls
    45x7
    50x5
    50x5
    50x5
    50x5

    Hammer Curls
    55x5
    55x5
    55x5
    55x5
    55x5

    OH Tricep Extension (No back support)
    90x5
    100x5
    100x5
    100x3
    100x5
    My whole back was spasming to maintain posture. It was fantastic

    CGBP
    135x5
    205x5
    205x5
    205x4
    205x5

    Curl Machine
    100x5
    150x5
    150x5
    150x5
    150x3
    140x1
    140x1

    Tri Pushdown Machine
    285x6
    285x6
    285x6
    285x6
    285x6
    Last edited by dynamo; 06-11-2009 at 07:24 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. #187
    big on TONING dynamo's Avatar
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    got in the gym at 530am today. I had to because I'm off to the beach this afternoon. yay!

    Squat
    Barx10
    135x5
    225x5
    315x2 <---I don't think I was getting the proper depth plus I felt like I was struggling not to GM the whole thing so I dropped the weight
    295x3
    295x5
    295x5 <---ugh I didn't write down my w/o so I'm not actually sure I did this set, I suppose I will say I didn't.

    SLDL (I did these on the smith because I didn't feel like unloading the bar on the ground. The weight is just of the plates I assume the bar is countered to 0lbs)
    180x5
    250x5
    270x3 <---bar was stupid gross and I couldn't grip worth a damn some days I wish the gym would just come by with a wire brush and clean out the knurling of every bar on the floor.
    270x3<---same deal
    180x5
    180x5 (I dropped the weight on these last two set because I wasn't trying to spend all day in the gym.)

    Standing Calf Raise Machine
    400x7
    400x7
    400x7
    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. #188
    big on TONING dynamo's Avatar
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    Haha this was one of those days where I didn't feel like going to the gym whatsoever but I just popped in a good CD and decided to push myself to go. I am glad I did.

    Bench
    135x10
    225x5
    275x2
    275x1
    275x1
    275x1
    265x4
    265x1
    265x5

    I forgot to mention that my form was pretty piss poor when I was benching 275. My ass was off the bench almost every rep but I didnt mind because my arm placement was good and I didn't flare out my elbows from what I could tell. Also I feel like alot of what I do on the bench is psychological. I feel like I could bench more but because I am so used to benching 225 or less I just get pigeon-holed into thinking thats all I can do. Today when I benched 135 it was incredibly light I felt like I couldve thrown it across the room with minimal effort if I so desired. Once I benched 225 it felt like the world was crushing me. Then I added those 2 25lbs plates and it seemed to lighten up again. I dont know what it is but until I am out of this rut I think I will be benching heavy. I'm really stoked to be benching 315 soon. My goal for the summer is to put up 315x5 on the bench and 450x1 on the deadlift, of course if all my hopes and dreams were successful I would actually deadlift 495x1. We'll see though.


    DB BP
    95x5
    95x5
    95x5
    95x5 <---almost didn't get the lockout on the fifth one
    100x4 <---fourth one was intense

    Pec Deck
    210x5
    230x5
    230x5
    230x5
    230x4
    210x1
    Last edited by dynamo; 06-15-2009 at 08:37 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.

  14. #189
    big on TONING dynamo's Avatar
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    DL
    135x10
    315x5
    385x5
    405x0
    395x1
    395x2
    385x0
    315x5
    315x5 <---speedy


    GMs
    135x5
    205x5
    205x5
    205x5
    205x5

    Cable Row
    240x5
    240x5
    240x5
    240x5
    240x4
    220x3
    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. #190
    big on TONING dynamo's Avatar
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    I need to add some core work I think I'll introduce that on Wednesdays and just do 3 sets of incline sits and some planks.
    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. #191
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    Standing Mil Press
    135x5
    155x5
    155x5
    155x4
    155x4

    Side LR
    30x5x5

    Front LR
    30x5x5

    DB Curl
    50x5x5

    DB Hammer Curl
    55x5x5

    Standing EZ-Bar curl (only total weight of plates) these were all from a dead hang and no swaying
    50x5
    70x5
    90x3 <---when I ws doing these I was kinda self conscious, people kept staring. At first I didn't get it then I realized curling with 45s is effin awesome! Its one of those things everyone wants to do, like deadlift 405 bench 315 and curl the bar+90. If people knew squats they'd also want to squat 585.

    90x1.5
    70x5
    70x5

    Seated OH Tri Extension
    95x5
    95x5
    100x5x3

    Rope PD
    70x5
    80x5
    80x5
    85x5
    85x5

    Tri PD Mach
    285x8
    285x8
    285x9

    Swam about 25 minutes. found an ingrown hair on my leg.
    Last edited by dynamo; 06-18-2009 at 08:20 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. #192
    big on TONING dynamo's Avatar
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    I really focused on my form today with squats and it helped alot. My back feels wonderful and I put up more weight than I have in a long time. I felt like I could've done 2 sets of 315x5 but I didn't want to push it just because I am trying not to associate a super tight lower back and a week worth of DOMS to squats.

    Squat (parallel of course)
    135x5
    225x5
    295x5
    295x5
    315x5

    Squat Press Machine
    900x5
    1080x6
    1170x5
    1170x5
    1170x5

    Standing Calf Raise Machine (The machine only goes upto 400 and I needed more weight so I grabbede two 50 lbs DBs and that did the trick)

    500x6
    500x7
    500x7

    I actually wanted to do SLDLs in the power rack but this gang of guys came up to me and asked how many more sets of squats I had and I just assumed they were gunna squat because why would 5 guys be huddled around in a circle. Well I was wrong. They just used the power rack to hold their barbell for curling. I promptly torpedo 25lbs plates at their knees and scooped their limp bodies off to a corner. umm...jk
    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. #193
    big on TONING dynamo's Avatar
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    I wasn't really pumped for going to the gym today so I didn't give it my all. But I did give it alot

    Bench
    135x10
    225x5
    275x4
    275x3
    225x5 <--tris were dead it was almost impossible
    225x4

    DB BP
    95x5
    95x5
    95x4 <--my right arm felt like it was about to collapse and after I got everything under control I couldn't get the 5th rep
    95x5
    95x4 <--- same thing but with left

    Pec Deck
    190x5
    210x5
    230x5
    210x5 <---dbag changed the weight while working in and i assumed he could read numbers
    230x5
    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. #194
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    Didn't bring my chalk to the gym. So I went for high reps. good too bc I didn't really feel like lifting heavy.

    DL
    135x10
    225x15
    225x10
    225x20

    Back Extension
    BW+90x6
    BW+100x5
    BW+100x6
    BW+100x6
    BW+100x6

    Row/Rear Delt Machine
    175x7
    185x6
    185x6
    185x6
    185x7
    Definitely couldve gone heavier, probably 200-210 but I just wasn't feeling it. My piss was yellow like whoa, so I am a lil dehydrated that couldve played into my low intensity too.
    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. #195
    big on TONING dynamo's Avatar
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    Last thursday

    Standing Mill Press
    135x5
    155x5
    155x5
    155x5
    160x5

    Side & Front lateral raises
    30x5x5

    Curl Bar (not including bar weight)
    50x5
    70x5
    70x5
    90x3
    70x5

    Hammer Curl DB
    60x5x5

    Curl DB
    55x5x5

    Tri OH Raise
    100x5x5

    Rope PD
    85x5x3
    105x5
    85x5

    CGBP
    225x5
    225x5

    Tri PD MAch
    285x7
    285x7
    285x7

    Friday

    Squat
    135x5
    225x5
    315x5
    315x5
    315x5

    Leg extension
    290x6
    290x5
    290x6
    290x6
    290x6

    Leg Curl
    230x5
    230x6
    230x5
    230x6
    230x7

    Calf Raise Machine (weight includes holding 2 50lbs DBs)
    500x7
    500x7
    500x6
    500x7
    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. #196
    big on TONING dynamo's Avatar
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    Bench Press
    135x10
    225x5
    275x5
    295x1
    285x1
    275x3
    275x1
    275x1
    275x3

    DB BP
    100s x4
    100s x5
    100s x5
    100s x5
    100s x3
    My ROM was a lil short but I liked the huge focus and swell my chest got so i kept with the 100s

    Pec Deck

    210x5x5

    swam 20 min
    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. #197
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    Wow what a day...I just figure I should mention this bc it was an interesting meal. 1/4 container of natty PB with a spoon, washed down with a 12 oz glass of skim milk, followed up with a chicken breast.

    DL
    135x10
    315x5
    365x5
    405x4
    405x2
    405x2
    405x1
    405x1
    405x1

    GMs
    135x5
    205x5
    225x5
    225x2
    205x5
    205x5

    Cable Row
    220x5
    240x5
    240x5
    240x5
    240x4
    240x2
    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. #198
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    RAWR almost had a six pack at the gym today! We'll see how that lasts I gorged myself on ice cream once i got home.

    Military Press, Standing
    135x5
    155x5
    165x5
    165x5
    165x5

    Front Lateral Raise
    35x5
    35x5
    35x5
    35x5
    35x5

    Side Lateral Raise
    35x5
    35x5
    35x5
    35x5
    35x5
    ROM kinda sucked towards the last rep of each set but w/e

    DB Curl
    55x5x5

    Hammer Curl
    60x5x5

    Squat
    135x10
    225x5
    315x5
    315x5
    315x5

    Seated Tri OH Ext
    95x5x5

    squat press
    900x8
    1170x7
    1170x5
    1170x5
    1170x5

    Tri Rope PD
    85x5
    100x5
    95x5
    95x5
    95x5

    Calf Raise Mach
    500x10
    500x8
    500x8

    Tri PD Mach
    285x10
    285x10
    285x10

    Swam 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.

  24. #199
    big on TONING dynamo's Avatar
    Join Date
    Nov 2007
    Location
    Cockeysville, MD
    Posts
    1,219
    Lame ass night so I figured I'd just spew some mind barf for a bit before I head to bed. I am having hella trouble losing the last lbs of fat, my strength keeps increasing and I do notice spots losing fat but not like I used to. I still have the tit fat and gut fat. I am losing the little spare tire I have, and there isn't much fat on my legs at all, I am considering cutting the calories back even more. But if I would just stay consistent with the cardio I may not have to. I am usually just so intense when I lift that I am usually drained. Perhaps I will just man up and shoot for 20 minutes of swimming 5 days a week. And F it, if im so tired that my swimming is just floating in water so be it. If this doesn't help lose more fat then I will cut calories. I really would rather not cut calories out though. I hate being drained when I lift. Ok g'night.
    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. #200
    big on TONING dynamo's Avatar
    Join Date
    Nov 2007
    Location
    Cockeysville, MD
    Posts
    1,219
    I've been feeling pretty tired all weekend I slept 14 hours + thurs fri and sat night. Once sunday hit I woke up feeling, not pumped, but bigger, like I grew some muscle. Wasn't sure of the feeling, wasn't a bad one. Today I went to the gym, and I wanted to keep it light, but I had to keep it even lighter than I wanted

    BP
    135x12
    225x6 (could barely make that 6th rep)
    275x1
    250x1
    225x3

    DB BP
    75x8
    75x8
    75x8 (last two were intense)

    BP Machine
    210x8
    150x8
    90x15

    Went and swam. I think it was just not having proper rest between friday and monday plus the funky feeling I had all weekend. We'll see how next week goes.
    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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