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Thread: Dynamo's Online Journal

  1. #201
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    I decided I'm taking the rest of the week off. I've had some good gains over the past few weeks, and now my joints are feeling it. Plus I'm getting a little burnt out. So this week has freed up.
    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. #202
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    no deads today. I was itching to go in and just do some dead hang pull ups. I could probably do about 5. I decided against it just so I heal up. I am getting pain in weird places. It kinda feels like the tendons that connect my hammies to my leg behind the knee are sore. Plus shoulders and chest. I will swim tomorrow.
    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. #203
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    Diet reformulation. Dropping down to 2500 cals/day. I assume my LBM is about 230, and going for 1.5g Protein/LBM I need 350 g of protein which equates to 1400 cal/day in protein. I really want to stay away from carbs, but for now I am saying 500g/day fat and 600g/day carbs. Complex carbs and healthy fats is my goal. I want to see if this helps kill the last of my body fat. I would be content with anything around 15% but would prefer 10%. Everything but my belly is leaning out nicely. First on last off they say and I just have a ridiculous lump of lard covering my abs. Keeping with the cardio 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.

  4. #204
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    350 g of protein is scary to get using whole foods. I have had 30 shrimp (just boiled and then peeled) which the bag says is about 80g of protein, and 3 cans of tuna, which is 90g of protein and 24oz of milk which is 24g of protein and a granola bar which is about 8g of protein...SoooI am upto 202g of protein, I only need 148g more. I don't know where I will get it. Im tired of eating, i'll probably make an omlet and wash it down with nitrean. I was hoping I could forego protein shakes by stocking up on food, but its becoming increasingly difficult. I may have to make some chick salad and stuff like that be able to keep up the intake.

    I am happy I took off this week (I don't think my body gave me a choice). My knees and elbows hurt almost all week, this was the first day they weren't in pain. My tendons that connect my biceps and hammies to my bones were in pain, and my joints started popping yesterday, and finished popping today. I solated intramuscular pain was also present primarily in my back and forearms. I will keep it light next week depending on how I feel when I get in there. I skipped cardio this week simply bc I felt drained almost every day when I got home. I slept 12 hours on wednesday. Yay me. I needed that it seemed that was a big healing rest for me. Alright off to shower and come back and browse WBB. yay friday...
    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. #205
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    Here I am at 260. Its the only shot i've taken of myself in over 2 years.

    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. #206
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    Good workout yesterday. I took a week off due to CNS failure (or so I imagine) and my joints were starting to ache. I swam for 20 minutes as well and it was the strongest I swam so far (speed and distance).

    Bench
    135x10
    225x5
    275x3
    265x1
    245x5
    245x5

    DB BP
    85x5
    90x5
    90x5
    90x5
    90x5
    I lowered the weight on these because my left shoulder is acting up again and I figured if I increased my ROM to the point of my shoulder blades touching I would get more work out of my shoulders while getting a good stretch too.

    Pec deck
    190x5
    2105x4

    I have to keep an eye on my progress I may be slowing 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.

  7. #207
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    DL
    135x10
    315x5
    365x5
    405x5
    405x2
    405x1

    GM
    135x5
    185x5
    205x5
    205x5
    205x5

    Cable Row
    220x5
    225x5
    230x4
    220x2
    220x5
    220x5

    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.

  8. #208
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    Good workout, I showed up late so I couldn't finish but i'll finish up tomorrow.

    Standing Military Press
    (The beginning of each set started out as a clean and jerk since the power rack was in use and the guy was doing c&j from mid shin then squatting so I didn't even ask when he'd be done I just loaded up the bar on the floor and went to town.)

    135x8
    145x5
    155x5
    165x4
    165x4

    Side Lateral Raise
    30x5
    35x5x4

    Front Lateral Raise
    35x5x5


    EZ Bar Curl (does not include weight of bar)
    50x5
    70x5
    70x5
    70x5
    70x5

    DB Curl
    50x5x5

    I will finish up tomorrow with hammer curls and tris then squats hopefully some SLDL and calf raises. I'm sick of loading 1200 lbs on the leg press then unloading 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.

  9. #209
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    Good day yesterday. I was pretty much beat after my squats but I chipped away and finished up my workout.

    Hammer Curls
    60x5
    60x5
    60x5
    60x5
    60x5

    Squat
    135x10
    315x5
    315x5
    315x5
    315x5

    Seated OH Tri Extension
    85x5
    85x5
    85x5
    85x5
    85x5
    I kept it light because my elbows have been a little iffy lately

    RDL (or SLDL whichever you prefer) 3" deficit
    135x5
    225x5
    225x5
    225x5
    225x5
    These weren't too terribly difficult I probably couldve done 275 with no issues but honestly I didn't feel like walking back to the locker room to grab my chalk plus I haven't done these in months so I figured I should keep it light just so my back isn't shot for a week, I think I will continue with these and scrap the leg press all together I really like how these engage my back glutes and hammies while leg press is pretty useless. Though I did get compliments from some youngsters on my 1200lbs sets the other week.

    Standing one handed OH Tricep Extensions (I did both arms at once, bad idea btw)
    35x5
    40x5
    40x5
    40x5
    40x5
    I wanted to work on some stabilizing muscles in my arms for benching and the like, and these really hit them well but when doing both arms at once I don't feel like I hit the right angle to fully engage the muscles but I wanted to be done with my work out so I stick with it. I still hit my triceps no problem I just don't feel like I hit them as well as I could have.

    Standing Calf Raise Machine (Weight includes 400lbs stack and holding 55lbs dumbbells in each hand)

    510x7
    510x7
    510x7
    These felt much more difficult than the 500x7 sets i've been doing lately, good feeling. I can't wait til my calves are as big as my thighs.

    Tri pushdown machine
    285x8
    285x8
    285x9
    Im getting tired of this machine and tricep pushdowns I will have to look up some more exercises. I don't mind doing skull crushers but I kinda wanna stay away from them, but who knows maybe its time to reintroduce myself to them.

    I swam for 20 minutes. It was the most difficult thing I did my legs were not working and even though I felt like I was kicking up a storm I couldn't keep my legs afloat worth a damn.

    I got home and fell asleep at 830pm I ended up sleeping til 8am this morning. Totally sucks bc I only got about 160g of protein in before I passed out. I had 3 cans of tuna for breakfast today though. I'm trying to get at least 200g but 350 would be ideal. Its really tough to get that much protein with whole foods though. I am really full most of the day.

    Edit: My diet has been going well. I haven't lost any weight, actually gained a few pounds, but I think thats water weight. I have noticed nice body recomposition. I was a little worried the other day, but then I realized I shouldn't be in such a rush. I need to stick to the plan and see how things turn out.
    Last edited by dynamo; 07-18-2009 at 09:50 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.

  10. #210
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    Totally didn't want to go to the gym whatso****ingever today. Glad I did. I think I am training myself to push past the pain (of course) plus do what's needed (going to the gym even though I wanna go home and sleep forever)

    Bench
    135x7
    225x5 <---felt strong FINALLY
    245x5 <---muy easy
    265x4 <---I was impressed
    285x1 <---my mind was saying go ahead just put two 5s on don't do the 10s
    but I wanted to do them. It was a strong lift, I think my mistake was to rack the weight after the rep, I think if I just went for another I couldve gotten it.
    285x0

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

    I am working on getting a good stretch in my shoulders with these. I'm going down to the point where I pinch my shoulder blades together, my left anteroir delt is super tight and weak from when I hurt it in 2k7 and this seems to be helping.

    Pec Deck
    210x7
    230x5
    230x5
    230x5
    230x5
    230x5 <---tough but i did it


    biked for 5 minutes before I said **** this and left.
    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. #211
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    well I went to deadlift. I wanted to give up after the 3rd set but this hot chick walked by so i pressed on.

    DL
    135x10
    315x5
    405x3
    405x3
    405x1

    I couldn't seem to do more than 3 reps at a time, but thats ok. last week was pretty intense. I may do speed work next week

    GMs
    135x5
    185x5
    205x5
    215x5
    215x5

    Rack Pulls above the knee
    315x5
    395x5
    395x5

    My lower back was not liking it so i stopped and swam for 20 minutes. I don't think i've gotten much faster but my recovery time between laps is much shorter.
    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. #212
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    Thursday 7.23.09

    Standing Mil Press
    135x5
    155x5
    155x4
    145x5
    145x5

    Front LR
    30x5
    35x5
    35x5
    35x5
    35x5

    Side LR
    35x5
    35x5
    30x5
    30x5
    30x5
    My left shoulder was being a wuss. I got that same muscle burn/extreme exhaustion that I used to back in the day. I wonder what I really did to my shoulder. It works fine its just like it has no stamina.

    Side LR left arm only
    15x10

    DB Curl
    50x5
    55x5
    55x5
    55x5
    55x5
    I think my ROM started to shorten towards the end.

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

    Seated OH Tri ex
    85x5
    85x5
    95x5
    95x5
    95x5

    Standing One Arm OH Tri Extension
    35x5
    35x5
    35x5
    35x5
    35x5

    Friday 7.24.09


    Squat
    Bar x 10 ATG
    135x5 ATG
    225x5 ATG
    315x5
    315x5
    335x5 <--PR It took me a while to get up to this set. It was alot easier than I thought, I may throw 365 on next week and see what happens

    SLDL 3" Deficit
    135x5
    225x5
    315x3
    315x3
    315x4
    315x4 <--this last set seemed to be the easiest. I guess my CNS wasn't warmed up. Also I use those cheesy plastic step aerobic platforms for when I do deficit deads, and it seems about 600lbs spread across 2 size 13 feet is about all the pressure it can take. Every rep I did of 315 I heard it cracking, after I was done I turned it over and saw two nice stress fractures where I planted my feet. I can't wait til I SLDL 405 for reps.

    Standing Calf Raises (400lb weight stack plus two 55lbs dumbbells)
    510x7
    510x7
    510x7
    This is my lowest volume exercise because my calves grow without much help and since they're already huge I keep it on the down low.

    EZ Bar curl (only includes weight of the plates)
    40x5
    60x5
    80x5
    80x5
    80x4

    Standing OH Tri Cable Extensions
    17.5x5
    22.5x5
    22.5x5
    22.5x5
    22.5x5

    Swam 20 minutes. Very awesome, I ended up sprinting a whole lap. My endurance is getting up there.
    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. #213
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    I went out last night, saw some friends I haven't seen in a while. I got the usual "omgz ure so swole, jeez dood how much do you bench omgz you deadlift? how much? do you do steroids?!!>!>!?!?!!>?!?>!" and I don't know why everyone asks me if I do steroids, I mean I do know why but I just don't know why they don't think people can work at becoming stronger. The other thing is the whole night everyone ended up talking about muscle size and working out instead of actually talking about normal things, and of course I did my best to avoid the subject but it was tough. Oh well I guess, it must just come with the territory.
    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. #214
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    today was pretty blah. my shoulders were still sore from last weeks workout.

    Bench Press
    135x7
    225x5-7 reps for probably 7 or 8 sets. I didn't count sets I just did them then left
    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. #215
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    another light day.

    DL
    135x10
    315x5
    405x1
    315x6
    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. #216
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    another light day. very good i think. my shoulder strength and stamina was wonderful

    Standing Mil Press w/ C+J to start the lift
    135x10
    155x6
    155x5
    135x6

    Static Barbell holds with 110 lbs per hand
    42s
    30s
    I wouldve held these til they fell to the floor but I didn't want to scare the peeps in the gym. Perhaps ill tuck away next time I do these.

    I noticed my grip strength is about even but my endurance is much less in my left arm. gunna work on this.

    left. this week has just been weaksauce all over the mirror. thats ok though, i am healing up and will be strong as balls next week.
    Last edited by dynamo; 07-30-2009 at 07:15 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. #217
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    another easy day.

    Squat
    135x10 ATG
    225x20

    Stationary bike fat burn for 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.

  18. #218
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    that light week was much needed last week. Good day all around and I don't feel like I over did it.

    BP
    135x10
    225x5
    245x5
    265x3
    285x3

    DB BP
    90x5
    90x5
    100x5
    100x5
    100x5

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

    Fat burn on the bike 20 minutes

    I ate lots of carbs today. LOts of protein also, I trying out the thing in that cmason article. 3-4 spikes of insulin a day with plenty of protein.

    Gotta keep the left side stretched. shoulder was really tight and hip got really tight after the biking. ok im off to nap.
    Last edited by dynamo; 08-03-2009 at 05:24 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.

  19. #219
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    kind of frustrated...I wanted to go the gym today. Mon - chest Tues - Back Wed - off Thurs - Arms/shouldlers Fri - Legs. I left my chalk at home so I swing by home and decide im hungry, so I eat then I take a 1 hour nap. Once I get up im incredibly hungry again so I eat a bunch more food. Then I just give up on trying to make it to the gym because I am tired and just out of it. What pisses me off is I am feeling quite well now, I would love to go to the gym and knock out my sets but of course its closed. If I didn't forget my chalk I wouldve gone straight to the gym and not missed lifting, I wouldve been less intense than I could be now. I guess I just need to figure a way to not be completely beat right after work. I think its food timing. For lunch all I had were maybe 2 oz of potato chips a can of tuna and some water, and 5 hours later I expected myself to go deadlift and such. ugh...
    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. #220
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    Sitting on the stationary bike while I write this...

    DL
    135x10
    315x5
    365x5
    405x3
    405x1
    405x1
    315x5 <--- super fast very explosive wewt!

    Cable rows
    220x5x5

    bent over db row
    105x6
    105x6
    105x6
    105x6
    insane rawr!

    Super strong I'd say plenty of fat people around to make me look extra good. It was kinda funnny I had to DL infront of this stand alone cable machine and I just started my 405 set and these two fat 30 somethings came over to the cable machine with the body builder trainer (only one at my joint) and I could tell they really wanted to be buff like bbt walking all macho like but they stoo in awe after I knocked out those reps it felt good. 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.

  21. #221
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    Wewt...more below

    Standing Mil Press
    barx10
    135x5
    155x5
    175x3 <--PR
    165x4
    165x3

    EZ Bar Curl (does not include weight of bar)
    50x5
    70x5
    70x5
    80x5
    80x5

    Side Lateral Raise
    30x5
    35x5 (****ty form)
    30x5
    30x5
    30x5

    Hammer Curl
    60x5
    60x5
    60x5
    60x4
    60x4.5

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

    DB Curl
    50x5
    50x5
    50x5
    50x5
    50x5

    Seated OH Tri Ex
    90x5
    90x5
    90x5
    90x5
    90x5
    There is alot more tri engagement and less elbow stress when I actively try to keep my elbows tucked in. I got my grip and without disturbing my grip I tried my best to touch my elbows together.

    Biked for 20.

    I have also decided to write down what I eat each day. I always make a mental note and I know how many calories are in the things I eat (or i've eaten enough in my life to estimate). I am not concerned about my macro make up I am more concerned about my total calories and protein intake

    Cal/Protein
    2 Scoops Opticen - 372/40
    Roast Beef Sandwich - 400/30
    PB&J - 400/24
    Vegetarian Sloppy Joe - 600/40
    Total: 2172/130

    I know everyone says eat blah blah blah 1.5g/lbm or whatever, but I have been able to gain and maintain weight easily my whole life. I was barely eating 1000 cals a day when I weighed 200 lbs and it didn't bother me. I have had good results eating 200-300 g of protein/day when I was bulking, I'm really looking to stay around 265 and slim up a bit, so body recomp I suppose. I'm doing well, I am starting to see a 6 pack, still got some belly hang though.

    Edit: Opticen Cals
    Last edited by dynamo; 08-07-2009 at 03:47 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.

  22. #222
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    Got off work at 1130am today, every other friday is a half day for me. Decided to stop home and eat before hitting the gym, had two turkey sandwiches then fell asleep from 1pm to 5pm. Got things to do tonight so I am skipping the gym and gunna go tomorrow morning. Food is below.

    2 Scoops Opticen 372/40
    2 Turkey Sandwiches 1100/70
    Shrimp Salad 600/45
    *Froufrou Soy Protein Drink from 7-11 270/32
    Totals 2342/187

    Edit: included late night intake.
    Last edited by dynamo; 08-08-2009 at 09:15 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.

  23. #223
    big on TONING dynamo's Avatar
    Join Date
    Nov 2007
    Location
    Cockeysville, MD
    Posts
    1,219
    Off to the gym now to do some squats, definitely going heavy today, I think I will start going ATG on all sets just for the fun of it.



    Egg Beaters Sandwich 360/24
    Turkey Sandwich 600/50
    Johnsonville Brats (3) 360/30
    total 1320/104

    Squat
    Barx10 ATG
    135x5 ATG
    225x5 ATG
    315x5
    365x1.5 I got out of the hole on the second rep, but I couldn't get all the way up, i promised my gym I wouldn't grunt and scream like a powerlifter for the right to deadlift but I felt like if I could've just scream COME ON YOU MOTHER ****ER!@!!@ I wouldve gotten it.
    335x3
    335x2
    315x3
    315x2

    Standing Calf Raises (includes 400lbs stack and 2 60 lbs DBs)
    520x7
    520x7
    520x7


    SLDL (3" Def)
    135x5
    225x5
    315x2

    Then I stopped, I just didn't care any more. I was tired and I tweaked my back doing those squats. Its strange because everything feels fine but when Isit down and have to get back up it feels terrible plus the first few steps I take I limp then I'm ok again.
    Last edited by dynamo; 08-09-2009 at 09:17 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.

  24. #224
    big on TONING dynamo's Avatar
    Join Date
    Nov 2007
    Location
    Cockeysville, MD
    Posts
    1,219
    Food:

    3 brats 360/30
    turkey sandwich 400/40
    2 pb&j 800/40
    bison burger 600/30
    skim milk 360/30

    totals 2520/170
    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. #225
    big on TONING dynamo's Avatar
    Join Date
    Nov 2007
    Location
    Cockeysville, MD
    Posts
    1,219
    Well I have been sleeping a bunch, something on the order of 10-14 hours a day, I figure its lifting heavy all the time. So I am switching to a west side type template where I have max effort weeks and dynamic effort weeks. Today was all speed work.

    Bench
    135x10 super fast felt like I couldve thrown this up and hit the ceiling
    225x5 still super fast
    225x5 getting a little slower
    245x5 oh snap taking about a second a rep
    245x5 close to seconds a rep but still good.

    DB BP
    80x5 tried going a little fast but since this is essentially accessory work I just worked on getting a good stretch and use it to rehab my tight ass left shoulder
    80x6
    80x6
    80x6
    80x5

    Pec Deck
    210x5
    210x5
    210x5
    210x5
    210x5 I put the handles as far back as possible to get a superb stretch in my delts and pecs.

    Foods

    Opticen 372/40
    turkey sandwich 400/40
    Chicken leg thigh and breast 500/60
    2 PB&J Sandwiches 800/60
    Totals 2072/200

    The fat is coming off nicely, I haven't experienced any reduction in strength. Just have to give it time, I'm in a hurry to cut this fat and I don't know why. Legs have thinned out nicely, back is working its way down, just got my boobies and belly lef for the most part.
    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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