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Thread: Dynamo's Online Journal

  1. #426
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    Quote Originally Posted by chevelle2291 View Post
    that ruck run sounds horrible lol.

    strong numbers Dynamo.
    LOL thanks, its painful for the first mile or so then I just mentally fade to oblivion and I end up meditating through most of it. I was originally doing the ruck run for the Tough Mudder in April, but now I think I may keep it as part of my routine. I quite like it, hopefully my knees will too.

    Oh its also an amazing way to lose weight. I have gone from 278 to 267 in 3 weeks and my lifting buddy says I don't look like a fat ass as much any more. Its water weight obviously but it has motivated me to want to finally cut and get around 10% body fat for the beach.
    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. #427
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    OHP
    135x7
    155x5
    185x4
    190x5


    Pullups BW=272
    BWx4
    BWx4
    BWx3

    5 rounds on the prowler
    Last edited by dynamo; 02-03-2012 at 06:38 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.

  3. #428
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    Ok so friday was good

    Deadlift
    135x7
    315x3 double overhand chalked to work the grip
    330x5
    380x5
    430x5 these were super light, my hip had no problems. I think its almost 100%.

    Just a reminder I originally dropped to 85% of my max 6 months ago because my left hip kept giving out on the dead lifts, I think it was mostly improper form which caused an injury which wasn't given time to heal thus even proper form didn't matter, I needed to heal.

    Good mornings
    135x10
    185x10
    185x10

    Hamstring Curl Machine
    120x10
    120x10
    120x10 felt sloppy

    No it wasn't the prowler on friday, it was 1000m for time on the rower on resistance level 8/10 took me 4:03

    Saturday

    40-50 pound ruck run. 6 miles in 1:20:43 worked out to 13:25/mile the week before I did the same distance with 11:57 pace. I blame the deadlifts for killing my time. From what nike+ tells me my first mile was a 9 minute pace and it was all down hill from there, my last mile was a 19:23 pace. My heart felt fine for the entire run, I just couldn't get my legs to put any effort in. Mehh I was so angry to say the least.
    Last edited by dynamo; 02-05-2012 at 06:08 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. #429
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    I was awfully tired yesterday I was up til the wee hours of the morning having a good time.

    Bench
    135x15
    225x5 (whoops this was my start set)
    275x3 (was supposed to be 260 but the 25s were closer)
    295x3 (on point finished strong a lot in the tank probably could've done 5)

    Pullups BW=270
    BWx4
    BWx3
    BWx1x1x1

    CGBP (I haven't done these in a while they were really strong, looks like I need to rotate accessory work)
    135x10
    185x10
    185x10


    Biked interval setting level 13/25 30 minutes.
    Last edited by dynamo; 02-10-2012 at 06:23 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. #430
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    Front Squat
    135x7
    225x5
    245x3
    275x3
    305x3 I was looking at the wrong spreadsheet I shouldve done 310x3 but whatever

    Leg Extensions
    200x10
    200x10
    200x10

    Prowler for 5 minutes, my legs were done, not much intensity.
    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. #431
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    I was so tired yesterday, my eyes were bloodshot and itchy I was so tired

    OHP with clean from floor for first rep
    135x5
    135x3
    185x3
    195x3

    Racked the weight pressed from the rack
    200x3 held the 3rd rep in the air just for shiggles

    Tried doing pullups
    BWx1.8

    First rep I got my chest to the bar, second rep I got to my mouth region, maybe.


    Went the F home had 1.5 chicken boobies, and a side of green beans and passed out

    I also ate a pound of almond yesterday.
    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. #432
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    Too much coffee not enough sleep.

    Deadlifts
    135x7
    315x5 double overhand grip
    365x4 I did double overhand grip on all but the last one I kept dropping the weight on the way down
    415x3
    465x4 the 4th rep I stalled right above the knee and then finished the rep, no hitching according to my partner.

    Goodmornings
    135x10
    185x10
    205x10

    Reverse hyper work.
    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. #433
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    Ok I need to lose fat. So here is my journey beginning today. I plan to post my meals and macros in as much detail as possible. I will cook a huge pile of weekly meals and post recipes and photos.

    Currently 270 lbs I don't own a scale, I may buy one though, I think it would be better to weigh myself immediately upon waking up instead of before I work out in the afternoon. I may even buy some cheap calipers, not that I give a fuck about my body fat percent just to track the trend. To be honest, I could be 80% body fat and wouldn't give a fuck if I looked like Jay Cutler the few days leading up to Mr Olympia.

    I am shooting for a loss of 1 pound a week, I'll reassess when I stall. I will keep with 5/3/1 for now, Its not high volume anyway cept for accessory work.

    My long term goal is to be 12% by the time I leave for Egypt in September.

    At 270 lbs and a guesstimate of 25% body fat thats 202lbs of lbm and I will end up at 220-230ish. Ok, holy crap, 40 pounds to lose. Sigh ok 29 weeks thats only 29 pounds, never mind. I fail at my goal. Close enough anyway.

    New goal, 240 by Sept 1. That sticks me at 19%, I'll take it, I'll look sweet at sub 20% I bet. And we're off! I'll post my first meal makings tonight.

    Doing the diet set up on the sticky so

    3240 calories/day
    1080 calories of protein (270g)
    1800 calories from fat (200g) because fuck carbs
    360 calories from carbs (90g) because fuck carbs

    Ok enough for now


    Brunch

    1 pound of 93/7 grass fed beef
    680 calories
    92g protein
    32g of fat

    Mid Afternoon - tried to finish this all fucking day i cannot do it i ate maybe half, im so damn full fuck

    .5 lb 93/7 grassfed beef
    340 calories
    46g protein
    16g fat

    3 scoops of nitrean+
    280cal
    70g protein

    Total so far:
    1300 cal
    206g protein
    48g fat

    I AM SO GOD DAMN FULL. I'm done eating tonight, I feel like I'm fucking bulking. This BW*12 thing might be too much.
    Last edited by dynamo; 02-11-2012 at 04:56 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.

  9. #434
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    Breakfast
    20z cooked chicken breast
    140g protein
    10g fat (bacon was mixed in chicken is shredded)
    650 calories

    2 scoops BCAAs

    Ruck Run
    7 miles
    1:32:13
    13:08/mi pace
    1477 kcals burned

    2 Scoops BCAAs

    4PM meal
    4 organic xlg eggs
    275 calories
    18g fat
    28g protein

    730pm meal
    9 oz shredded chicken w/ 4 TBsp of canola oil
    75g protein
    56g fat
    804 cal

    4 polly-o string cheeses
    240 cals
    28g protein
    24g fat

    Totals
    2056 cals
    271g protein
    108g fat

    Note: I do drink 1-2 mugs of coffee with half and half, I don't measure my half and half, nor will I.

    Why am I so fat if I don't fucking eat? I am forcing this down. Am I broken?
    Last edited by dynamo; 02-12-2012 at 05:54 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. #435
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    Breakfast
    4 organic xlg eggs
    319 calories
    18g fat
    28g protein

    Wasabi Soy Sauce Almonds 2 cup
    1346 calories
    38g carbs
    126g fat
    46g protein

    Lunch (very shitty lunch I know)
    Chicken rice and popcorn shirmp
    435 cal
    52g carbs
    8g fat
    30g protein
    (just an estimation)

    Dinner Chicken Breast
    861 cal
    165g protein
    17g fat

    Totals
    2961 calories
    169g fat
    269g protein
    90g carbs

    found this cool app on my phone called calorie count. its more for normal people so i dont follow its anything other than food log which is really nice for macros. super easy way to log food on the go

    Note to self: I finished my cup of almonds and my body started getting instantly hot. sweet
    Last edited by dynamo; 02-14-2012 at 08:16 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.

  11. #436
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    It is getting easier to eat the chicken. so far so good, this morning I was drier than I've been in a while, still fat.

    Yesterday

    Bench Press
    155x7
    225x5
    245x5
    280x3
    315x1 I stalled mid rep but finished it, maybe I'm getting weaker.

    Lat pulldowns
    180x10
    160x10
    160x10
    good form no body english bar to the chest

    Bike
    30 minutes interval setting level 13/25
    I really pushed it last night, I realized i've been taking it too easy during my biking, if I want to lose the weight i need to push myself on all my activities. Last night I made an effort to keep my RPMs above 90 for the hill portion of the intervals.

    Food

    Breakfast: 1 cup wasabi almonds
    680 cals
    64g fat
    20g carbs
    24g protein

    Lunch through 530pm meal: ~600g chicken breast
    860 cals
    17g fat
    165g protein

    Dinner Time: 4 eggs with 4 TBsp of Smart Balance and 300g of chicken
    834 cal
    47g fat + ~10g for the bacon fat I added when I cooked the chicken
    96g protein

    Totals
    2366 cal
    19g carbs <--this is a lie I had a few spoonfuls of this coconut milk ice cream that used agave to sweeten it. I'm such a fucking yuppie, if only I didn't live in the ghetto.
    127g fat
    284g protein

    All was good except I was lacking in fat. If I had the discipline to follow up on this stuff right after eating I couldve easily hit my fat set point by taking a tablespoon of canola oil to the face.
    Last edited by dynamo; 02-15-2012 at 06:37 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.

  12. #437
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    Yesterday was joyous I didn't think I would do much good.

    Front Squat
    135x5
    225x3
    255x5
    295x3
    325x1x1 This last set I was a pussy, I did one rep and I felt high, don't get me wrong, I was probably still below parallel but I like ATG, anyway I racked it and was bummed out and still felt like I had tons in the tank, so immediately after I racked it I unracked it and did another rep making sure I hit depth. After I racked it again I realized I couldve done at least one more in comfort and probably 2 or 3 more if I pushed myself. Oh well.

    Shit I forgot the rest of my workout

    Leg extensions
    200x8
    200x8
    200x8

    Bike hill interval level 13/25 30 minutes. I tried my best to keep above or at 90 rpms on the high parts but my legs were blasted and I did not succeed.

    Breakfast: 1 cup wasabi almonds
    680 cals
    64g fat
    20g carbs
    24g protein

    Lunch: 1 cup wasabi almonds & 500g chicken boobie
    1532 cals
    80g fat
    20g carbs
    188g protein

    Dinner: ~95g chicken boobie (i weighed out 190g but I could only eat half it hurt I was done)
    233 cals
    10g fat
    27g protein

    Totals
    2445 cals
    154g fat (50g short again, I need to work on that)
    40g carbs (totally ketogenic bro, interestingly enough I feel great being low carb, like really good)
    239g protein
    Last edited by dynamo; 02-16-2012 at 06:04 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.

  13. #438
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    I looked good in the mirror today. I've lost a bunch of water weight so while I am still fat I am less jiggly and tighter around the edges if that makes sense. On tuesday after I weighed in I was 269 with clothes on and after doing front squats which requires me to drink tons of water bc I need an excuse to postpone my sets, so thats really good. I weigh myself between 6 and 8pm every time I'm at the gym so I am happy with being under 270 after a full day. Just to reiterate number mean nothing to me as far as my weight goes, I am looking for body composition, its just a guide for me, hopefully for you too.

    Breakfast: 1 cup wasabi soy sauce almonds
    680 cals
    64g fat
    20g carbs
    24g protein

    Lunch: Chicken boobies and MOAR wasabi almonds fuck im done with chicken. I'm making meatloaf next week. ANABOLIC PALEO MEAT LOAF LIKE MY ANCESTORS DID.
    1430 cals
    20g carbs
    78g fat
    168g protein

    Dinner: Half a crab cake, milk, lean cuisine roasted turkey and veggies and wasabi peas, and 4 string cheese
    1249 cals
    99g carbs
    47g fat
    109g protein

    Totals
    3345 cals
    137g carbs (wee high but whatever I needed those wasabi peas)
    188g fat
    299g protein
    Last edited by dynamo; 02-17-2012 at 06:34 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.

  14. #439
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    Strong day yesterday. ordered 3 months of results, I will kick some ass here shortly.

    OHP
    135x5
    165x5
    195x3
    225x1
    225x2

    5/3/1 said do 210x1+ but I was anxious to see if I could do 225, it was super light too I just had some dumb shit fuckers ruin my flow for my first set so instead of beating them in the face with a 225 lbs barbell I just reracked and walked away for a bit.

    Tried some accessory work but my left shoulder wasn't feeling 100% which I forgot happens when I get to my near maxes on anything that uses my shoulder except for bench usually. Short term memory I suppose, I have 3 weeks of good lifts strong lifts and then the last week I almost over do it. I hope it goes away. Its from a stupid injury I had doing decline dumbbell bench press back in 2007, I remember everything about it.

    Bike 30 minutes 13/25 interval hill setting, tried my best to keep above 90rpms on the high parts and 70-80rpms on the flat parts.

    Last night before I took my shower, about 30 minutes after finishing my gym time, my knees were hot and red, they didn't hurt but they felt a little tight and were very warm.

    No breakfast I ran out of almonds


    Lunch: 3 chicken boobies doused in 4 TBsp of canola oil and results
    1540 cals
    50g carbs
    71g fat
    165g protein

    Dinner: Eggs, fancy lunch meat, smart balance in my face, and some mother fucking PICKLESSSSS
    604 cals
    24g carbs
    31g fat
    76g protein

    Snacks: MOAR EGGS! RESULTS! MOAR SMART BALANCE! wasabi peas
    1028 cals
    85g carbs
    57g fat
    41g protein

    Totals
    2972 cals
    109g carbs
    159g fat
    282g protein
    OH GOD I AM SO HIGH ON SUGAR RIGHT NOW

    I weighed in at 268 yesterday. Two pounds lost in 5 days. Total of 10 pounds lost in about 30, I agree, mostly water weight but gotta start somewhere.
    Last edited by dynamo; 02-18-2012 at 05:14 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.

  15. #440
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    I'm making paleo meat loaf right now. Its cooking dripping fat on my oven smoking up my house. I'll post pics when its done cooking






    Deadlifts (what I shouldve done is in the bold)
    135x7
    315x5 overhand grip
    405x3 alt grip
    390x5 425x5 (shouldve been at 440 but i was lazy)
    440x3 460x3
    490x1 495x1
    495x1

    Oh wow I fucked up my whole lifting routine sweet

    Good mornings
    135x10
    185x10
    205x5 my body was toast

    No cardio

    Foods:
    2972 cals
    109g carbs
    159g fat
    282g protein

    Saturday Foods
    2789 cals
    164g carbs
    98g fat
    279g protein
    Last edited by dynamo; 02-20-2012 at 06:28 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.

  16. #441
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    20 minutes cardio yesterday, 6.47 mile ruck run w/ 50 lbs today. I am giving up ruck runs for the next 4 weekends, might keep up with regular running but not sure.

    Ok tired of posting meal. I will only post macros from now on, seems more reasonable anyway.

    Yesterday
    2444 cals
    138g carbs
    105g fat
    227g protein
    Last edited by dynamo; 02-20-2012 at 06:21 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.

  17. #442
    big on TONING dynamo's Avatar
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    Ok so, it's my deload week and I rarely lift, I do some stretching sometimes maybe. I've been reading about cool people losing weight, like Wendler and Tate, and how they didn't lose much strength if any. I am now going to ramp up to adding an hour of cardio in place of my 30 minutes. I haven't lost any weight lately and my diet is on point. So next step is to drop calories, or increase energy. I will increase energy. If all goes well, 1 hour a day 6 days a week of cardio, preferably stair climber.
    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. #443
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    Cardio bunny.
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
    -515/745/700 bench/deadlift/squat
    Current mile time: 4:23
    Marathons: 3
    Century races: 3
    Ironmans: 1
    Ultramarathons: 1
    Current supps: http://www.atlargenutrition.com/prod...covery/results

  19. #444
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    Yesterday was fun, I had about 3 hours of sleep, and nothing in my body wanted to go to the gym

    I have switched to taking results at the gym instead of the morning, I suspect the carbs will be helpful now that I am a "cardio bunny."


    Bench Press
    135x15
    225x5
    245x5
    285x4 I struggled but finished the 4th rep, kind of bummed out but whatever I was tired

    Stair climber 60 minutes 975 calories.

    Food was shitty yesterday too, I cooked 7 pounds (raw weight) of chicken and mixed in kale and the pound of that I brought for lunch I only ate half, and I had a bunch of cashews. Overall, totally failed my diet yesterday. Trying again today...I poured 60g of canola oil on it this morning so it will be much easier to eat.


    Quote Originally Posted by Belial View Post
    Cardio bunny.
    hahaha I can't help it, I'm really just trying to tone and make lean muscle you know? I don't want to get all bulky and stuff. hahahaha, it felt funny even typing that.
    Last edited by dynamo; 02-28-2012 at 07:16 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.

  20. #445
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    Well today was a good day kinda

    Front squat
    135x? Wasn't counting
    225x5
    275x5
    300x4.5 I was out of the hole half way up and I dumped it my quads were shaking uncontrollably. Diet related ion imbalance perhaps?

    60 minutes stair climber interval setting level 8. 980 calories.

    Food, I didn't track my macros but I did have a pound of chicken with kale and then left over general tso's chicken and 2 bits of Persian chicken, and 50g of nitrean+ and results. Over 200g of protein for sure, 270g? Maybe not.

    Here is my 300 lbs front squat and don't mind me being super gay with my lifting buddy. Also if you want to skip the gayness forward to 1:23

    Video


    I need to work on my fatness and my flexibility. MWOD here I come.

    Food
    1250 calories
    68g carbs
    78g fat
    138g protein

    Carbs came from 300g of cooked brown rice, I practically creamed myself. I haven't had such a high concentration of carbs since, well I guess, monday.
    Last edited by dynamo; 02-29-2012 at 11:07 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.

  21. #446
    big on TONING dynamo's Avatar
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    MWOD!

    Video


    Video
    Last edited by dynamo; 02-29-2012 at 08:11 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.

  22. #447
    big on TONING dynamo's Avatar
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    Nov 2007
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    Cockeysville, MD
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    Yesterday

    Stair climber level 8 interval stopped at 46:40 my hips were so tight it was exhausting. MWODing today.

    good food, including half a container of whipped cream cheese, approximately 7 servings at 60 calories a pop, what a fucking rip off, who ever bought that shit is an idiot. Wasn't me btw, I prefer the blocks because buying air isn't cool, unless its compressed. (100 calories in a serving of the blocks btw)

    Weight: 265. Down 3 pounds since monday.

    I carb and fat loaded yesterday, I don't want to talk about it in any more detail.
    Last edited by dynamo; 03-01-2012 at 07:35 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. #448
    big on TONING dynamo's Avatar
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    Nov 2007
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    Cockeysville, MD
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    Lifty guy here. Enjoy the video at the end. 19 day fast here for me. Can't wait to see how it affects me.

    Push Press
    135x7 got some air
    155x5 got some air
    175x5 got some air
    195x4 tried to get air didn't get any
    195x1 no air
    225x0 got it above my head but not even close to lock out

    DB Standing Press
    40x10
    40x10
    40x10

    left shoulder still super weak, I had trouble finishing the last 2-3 reps of each set, it wasn't tired like it usually gets, it just seem to shut down and I had to push through, where before it was just tired and burning but I could keep going. Could have been the 225 for shiggles attempt at the press.

    Stair climber level 8 interval 1 hour 980 calories. T'was a breeze, easiest day for stair climbing yet, I didn't need to slow down once, and my breathing wasn't heavy at all. Still got a good sweat so I will keep at level 8 until I'm not losing at least a pound a week.

    Oh right, 12 week, 17-20 pounds that's the plan.

    Video
    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. #449
    big on TONING dynamo's Avatar
    Join Date
    Nov 2007
    Location
    Cockeysville, MD
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    Deadlift
    135x6
    315x3 double overhand
    340x5 double overhand
    395x5 alternating grip
    455x5 alternating grip plus reset on every rep bc I'm weak

    Then 3 sets of 135 lbs good mornings cleaned then pressed overhead and then dropped behind the neck and repped out then reverse to lower the weight. I'm working on my clean form tonight I found good foot placement and I was able to keep the bar close to my body the whole time. I only did 3 cleans btw
    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. #450
    big on TONING dynamo's Avatar
    Join Date
    Nov 2007
    Location
    Cockeysville, MD
    Posts
    1,219
    60 minutes stair climber 980 calories. Still fasting. Hardest part is not over eating after sunset to hit food coma state and want to vomit whenever I move. It's the 3 week of 5/3/1 my favorite week. We will see tonight. I need to post new n00dz, it's a month on march 10. My cardio has only been going for 2 weeks,maybe, but I've already noticed improvements. Off to work.

    Week 2/12.
    Last edited by dynamo; 03-05-2012 at 12:59 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.

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