Boom goes the dynamite

DOMS · 05-08-2008, 09:34 PM

Your overall workout is solid, but those pull-ups really stand out!

And congrats on the graduation!

goob · 05-09-2008, 05:38 PM

Nice work Dan. Pullups looking really strong.

Congrats on graduation, by the sound of it you truely know your stuff, (unlike most graduates - myself included) so I think you'll rise through the corporate ladder with ease.

danzik17 · 05-12-2008, 06:19 PM

5/12/08 - High Rep / High Intensity

Apparently my college gym is open for Senior Week (WOOT) but it also closes at 8PM (DOH). I'll know for next time, but I was only able to fit about half of my normal workout.

Squats: 165lbs 5x5
Pullups: BW + 1 chain (about 20-25lbs) 5x3, BW 3x1 + 10 or so negatives
I didn't have time to even do my last set of pullups, so I just started banging out negatives. By the time I was done, it hurt. A lot.

danzik17 · 05-12-2008, 06:23 PM

Also although my diet is kind of shitty this week seeing as how it's Senior Week and diet is semi on hold, I'm already thinking of my next one.

I've been watching Milos Sarcev talk about nutrition and he's sort of talked me into doing some carb tapering throughout the day. I'm going to design a diet where I am eating a set amount of fat and protein at each meal, but taper my carbs throughout the day with a spike in Pre/Post workout meal. I'm also going to alternate calorie days with probably 2200 calories on days I'm not working out, and 2400 calories on days that I am. The 200 calorie spike will likely come from 50g extra carbs that I will eat pre and post WO. Probably something like 30g additional carbs in the Pre, 20g in the Post.

Any thoughts on that?

danzik17 · 05-19-2008, 09:06 PM

5/19/08 - High Intensity / High Volume

Squats: 145lbs 5x1, 165lbs 5x1, 170lbs 5x3 (PR since I hurt my leg)
Pullups: BW + 1 chain 5x3, 4x1 + 2 negatives, 3x1 (Gettin better)
Leg Press: 515lbs 5x2, 565lbs 5x3 (PR, last rep was ouch)
T-Bar Rows: 170lbs 5x5

Accessory....Dips? 10x2, 6x1

Overall pretty happy considering how much I drank and how much shit I ate last week (Senior Week). I feel like I actually came back stronger. I can't believe I had the gas to do dips at the end but what the hell.

I'm going to drop the low intensity day and replace it with an intro to HIIT that I've been reading about on Built's blog - I need to start doing it, or I'm never going to get better at it.

Irons77 · 05-19-2008, 11:08 PM

Hey bro good looking journal you got. That diet is a good one,, I'm on it now. Non training days I take in around 2030 cals and training days I take in 2380 cals. The carbs is what goes up on training days. 67g on off days and 160g on training days. Works great for me on my cut. I'm losing the fat but no mass. 1-2 pounds a week. Just to let you know it works.

danzik17 · 05-20-2008, 08:09 AM

Quote:

Originally Posted by Irons77

Hey bro good looking journal you got. That diet is a good one,, I'm on it now. Non training days I take in around 2030 cals and training days I take in 2380 cals. The carbs is what goes up on training days. 67g on off days and 160g on training days. Works great for me on my cut. I'm losing the fat but no mass. 1-2 pounds a week. Just to let you know it works.

Cool, good to know. I'm going to write up that new diet this week and start it either next week or the week after. I don't know the exact timing since I'm going to be doing a lot of apartment hunting and moving which can really screw with how often I can eat.

goob · 05-21-2008, 04:11 PM

Holy shit!! Awesome numbers on the leg press. Good job on the PR's, numbers are looking damn good.

danzik17 · 05-21-2008, 05:27 PM

HIIT Attempt #1

So my legs were really tired today from that Monday workout. Really really tired. As in walking up stairs was painful. I didn't think it could get any worse.

Then I did HIIT. I wanted to freaking cry. 7-8 minutes into it, I just could not force my legs to push the pedals on the cycle anymore. Physically I think could do it, but my brain was just like "fuck that". So I ended up just walking on the treadmill for about 8 mins and calling it a day.

Cardio/HIIT:

2 minute warmup on the bike

7 minutes worth of Built's "8 seconds of glory" deal.

3 minutes on the treadmill

1.5 minutes of more glory.

5 minutes on the treadmill.

Faceplant.

I'm just happy that I started doing it though, I've never done cardio to any big degree so I needed to start sometime.

danzik17 · 05-21-2008, 05:29 PM

Quote:

Originally Posted by goob

Holy shit!! Awesome numbers on the leg press. Good job on the PR's, numbers are looking damn good.

Thanks. I don't know why my numbers on that are high but my squats seem to be lagging comparatively. I'm only doing like 170lb squats, but I should probably be doing closer to 200lb (just going from other people's journals). I wonder what is slowing me down.

danzik17 · 05-26-2008, 12:06 AM

Here's my new meal plan idea that I'll be starting soon (as in next week after I move). The idea is to load up on the vast majority of my carbs in the first two meals of the day on non-workout days since that is theoretically when I will need the energy from them. On workout days, I will add additional carbs to my Pre and Post meals for energy. I also left about 40 calories of play room since I always pull in a few extra calories from SF maple syrup and the little bit of Half/Half that I put in my coffee.

Meal 1:
2 whole eggs
6 egg whites
0.75 cup oats

Meal 2:
8oz chicken
0.5 cups oats

Meal 3:
8oz chicken
3 fish oil caps

Meal 4:
2 whole eggs
6 egg whites
3 fish oil caps

Meal 5:
8oz chicken
3 fish oil caps
1 tbsp natty PB

Meal 6:
6oz steak
2 tbsp natty pb

On workout days I will be adding 200 additional calories in the form of 50g carbs split between 30g Pre and 20g Post.

Macros:

251g protein
87g fat
84g carbs

2167 calories on non-WO days

2367 calories on WO days

Calories: 2167

There will be a bunch of different types of chicken so I don't go insane, but they will only be no calorie seasonings. Mostly garlic, pepper, soy sauce, and mustard. Habanero/Jalapeno mustard = delicious.

goob · 05-26-2008, 11:28 AM

Quote:

Originally Posted by danzik17

Thanks. I don't know why my numbers on that are high but my squats seem to be lagging comparatively. I'm only doing like 170lb squats, but I should probably be doing closer to 200lb (just going from other people's journals). I wonder what is slowing me down.

Don't worry about it, I'm quite similar, my squat is ok, but my leg press is waaay better. Just one of those things.

Sometimes I've found, just pushing yourself just outside your comfort zone i,e forcibly going for a PR, can work wonders. I smashed my DL on a weekly basis using that.

danzik17 · 05-26-2008, 03:06 PM

Well my right leg is weaker than my left, so I'm not comfortable going for heavy PRs on squats a lot without good spotters. Needless to say, good spotters don't exist in my college gym (maybe in a few weeks when I move, but probably not).

Leg Press is a different story though because I know that I can handle the weight, and the worst thing that happens is that I have to slowly let it down to the safeties. Can't do that on squats.

goob · 05-26-2008, 03:13 PM

Quote:

Originally Posted by danzik17

Well my right leg is weaker than my left, so I'm not comfortable going for heavy PRs on squats a lot without good spotters. Needless to say, good spotters don't exist in my college gym (maybe in a few weeks when I move, but probably not).

Leg Press is a different story though because I know that I can handle the weight, and the worst thing that happens is that I have to slowly let it down to the safeties. Can't do that on squats.

What about the squat rack? Is there adjustable bars that you could use? If you switched to front squat, you could bail if you really needed and the bars would catch it, I'm not sure about back squats though.

I hear you on being apprehensive. I would totally avoid squats and deads for ages, and when I did do squats I went light. However, I bit the bullet, and just went for it. As long as you use a little sense ( and not do unintentional PR's... like some) you will be fine.

danzik17 · 05-26-2008, 03:20 PM

Yea there is adjustable bars, but the problem is with how my legs would fail. Since my right leg is weaker than my left, it will give out first obviously. That means that all of the sudden, my right side is falling while my left is still supported (this actually happened, but I had two spotters at the time). It's just a really dangerous position to be in.

I didn't even realize that it was happening at the time, I thought I had just put too much weight on one side by accident. Looked in the mirror and my right leg was like collapsing, but my left was holding strong.

I do need to start doing front squats, I just haven't gotten around to learning the motion yet.

goob · 05-26-2008, 03:26 PM

Quote:

Originally Posted by danzik17

Yea there is adjustable bars, but the problem is with how my legs would fail. Since my right leg is weaker than my left, it will give out first obviously. That means that all of the sudden, my right side is falling while my left is still supported (this actually happened, but I had two spotters at the time). It's just a really dangerous position to be in.

I didn't even realize that it was happening at the time, I thought I had just put too much weight on one side by accident. Looked in the mirror and my right leg was like collapsing, but my left was holding strong.

I do need to start doing front squats, I just haven't gotten around to learning the motion yet.

That sounds pretty bad, but I think if you did front, you could bail a lot easier, even in that situation. Thats almost happend to me, but I ot out easy enough. Fronts are way superior to back IMO, you can go deeper, and they really do a number on your core.

danzik17 · 05-26-2008, 03:38 PM

Well this week is my "B" workout week so I won't be hitting squats much. Maybe for warming up I'll do some light front squats so I start getting used to it faster - a quarter on each side of the bar for 1 set won't fatigue me too much for the rest of the workout.

danzik17 · 05-28-2008, 05:49 PM

5/27/08 - High Rep / High Intensity - "B" Workout

Quick Warmup:

Front Squats - 75 lbs 10x3 - (Looking to eventually replace back squats with these, so I need to learn the movement. Still leaning a bit too forward since I'm used to back squats with the weight on the other side)
Romanian Deadlifts: 95lbs 10x1, 135lbs 5x3, 155 lbs 5x1 (These felt way better than normal deadlifts. Permanent replacement)
Hyperextensions: BW + 25lbs 5x5
Dips: BW + 2 chains 5x5
DB Press: 60lbs 5x1, 65lbs 3x1, 60lbs 5x1, 4x1, 3x1 (Yea. Let's just say my pre-wo meal said "hello" with the effort I was putting into the 65lb set.)

goob · 05-29-2008, 05:28 AM

Good job Dan. How did you find the front squats. Did you do them normal or that mad crossed armed olympic style?

The DOMS you get after going for them the first time is crazy. RDL's feel easier than standard deads to me too.

danzik17 · 05-29-2008, 09:19 AM

I tried both, but I couldn't balance the weight doing it crossed armed. It's going to take a little while to be able to do them since my arms and wrists aren't flexible enough yet to do it comfortably. Figure if I just do some light sets every single time I go to the gym, I'll get the flexibility to move up soon enough.

And yea my hams are crying right now from the RDLs. I haven't done any really good exercises for them in quite a while now.

goob · 05-29-2008, 09:23 AM

Quote:

Originally Posted by danzik17

I tried both, but I couldn't balance the weight doing it crossed armed. It's going to take a little while to be able to do them since my arms and wrists aren't flexible enough yet to do it comfortably. Figure if I just do some light sets every single time I go to the gym, I'll get the flexibility to move up soon enough.

And yea my hams are crying right now from the RDLs. I haven't done any really good exercises for them in quite a while now.

It's tough on the wrists. Try and balance it on your collerbone to a certain degree I found that helps. Sometimes I do them with a slightly wider grip, which sometimes helps too. Either way, they are a tough beast. You'll see just how much they work you all over when you get up to a weight that challenges you more.

Good work though.

soxmuscle · 05-29-2008, 12:25 PM

Why are you dumping back squats for front squats?

danzik17 · 06-03-2008, 07:16 PM

Quote:

Originally Posted by soxmuscle

Why are you dumping back squats for front squats?

Because on back squats I'm concerned about lifting heavy and still being able to safely dump the weight (sans spotters, good ones are rare). I have a weird imbalance between my right and left legs to the point where if my legs fail in a certain way it can be incredibly dangerous.

danzik17 · 06-03-2008, 07:19 PM

Anyway just a quick update. I did some HIIT last Thursday, but I'm too lazy to to an update on that honestly.

Signed a lease starting next Saturday so I'll be able to stop doing these ridiculous 4 hour/day commutes. It's close enough to work where I'll be able to bike - on the way back it's two miles uphill. Thats going to go a long way towards helping me lean out. There is also a gym in the building where I work that opens at 8AM - I haven't checked it out yet, but it would be pretty convenient if it's any good.

That's it for now, there really isn't going to be any training this week. Between work and 4 hour commutes I'm dead, not to mention I don't have a place to train right now near my house.

danzik17 · 06-09-2008, 08:11 PM

I have good news and bad news.

The good: I'm back in the gym after moving.
The bad: It's a Planet Fitness

I'm going to have to see if I can find a better one thats not a shit ton more expensive within the 3 day cancellation period. Only reason I even considered it was that it was 20$/mo.

6/9/08 - High Intensity / High Volume

Squats: 135 10x1, 155 5x1, 165 5x3
Pullups: BW 10, 10, 8, 6, 3 (No weight belt at PF. Fuck)
Nautilus Leg Press: 385 5x5 - What the fuck is with this machine. I almost killed myself on it at first. I loaded it up my normal weight of like 600lbs only to find that Nautilus decided to do some fucked up angled motion, not a normal leg press. Thank god for the fucking supports because I was not ready to catch the weight in the direction it was headed.
T-Bar Rows: 135 5x1, 160 5x2, 170 5x2

Dips: 10x3 (They only have the pussy assisted dip machines. What the hell. How am I going to do BW + 25lbs on one of those PoS)

Yea, I need to find a better gym. Fast.

05-08-2008, 09:34 PM	#61
DOMS Metrosexual Elite Member Join Date: Jul 2004 Location: In a van, down by the river... Posts: 21,512 Photos: 5	Your overall workout is solid, but those pull-ups really stand out! And congrats on the graduation!
	I never lie because I don't fear anyone. You only lie when you're afraid.—John Gotti

05-12-2008, 06:19 PM	#63
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 1,978 Blog Entries: 5	5/12/08 - High Rep / High Intensity Apparently my college gym is open for Senior Week (WOOT) but it also closes at 8PM (DOH). I'll know for next time, but I was only able to fit about half of my normal workout. Squats: 165lbs 5x5 Pullups: BW + 1 chain (about 20-25lbs) 5x3, BW 3x1 + 10 or so negatives I didn't have time to even do my last set of pullups, so I just started banging out negatives. By the time I was done, it hurt. A lot.
	Ron Paul 2008 Journal: Boom goes the dynamite

05-12-2008, 06:23 PM	#64
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 1,978 Blog Entries: 5	Also although my diet is kind of shitty this week seeing as how it's Senior Week and diet is semi on hold, I'm already thinking of my next one. I've been watching Milos Sarcev talk about nutrition and he's sort of talked me into doing some carb tapering throughout the day. I'm going to design a diet where I am eating a set amount of fat and protein at each meal, but taper my carbs throughout the day with a spike in Pre/Post workout meal. I'm also going to alternate calorie days with probably 2200 calories on days I'm not working out, and 2400 calories on days that I am. The 200 calorie spike will likely come from 50g extra carbs that I will eat pre and post WO. Probably something like 30g additional carbs in the Pre, 20g in the Post. Any thoughts on that?
	Ron Paul 2008 Journal: Boom goes the dynamite

05-19-2008, 09:06 PM	#65
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 1,978 Blog Entries: 5	5/19/08 - High Intensity / High Volume Squats: 145lbs 5x1, 165lbs 5x1, 170lbs 5x3 (PR since I hurt my leg) Pullups: BW + 1 chain 5x3, 4x1 + 2 negatives, 3x1 (Gettin better) Leg Press: 515lbs 5x2, 565lbs 5x3 (PR, last rep was ouch) T-Bar Rows: 170lbs 5x5 Accessory....Dips? 10x2, 6x1 Overall pretty happy considering how much I drank and how much shit I ate last week (Senior Week). I feel like I actually came back stronger. I can't believe I had the gas to do dips at the end but what the hell. I'm going to drop the low intensity day and replace it with an intro to HIIT that I've been reading about on Built's blog - I need to start doing it, or I'm never going to get better at it.
	Ron Paul 2008 Journal: Boom goes the dynamite

05-19-2008, 11:08 PM	#66
Irons77 Training like a bitch Join Date: Feb 2008 Location: Houston, Texas Posts: 822	Hey bro good looking journal you got. That diet is a good one,, I'm on it now. Non training days I take in around 2030 cals and training days I take in 2380 cals. The carbs is what goes up on training days. 67g on off days and 160g on training days. Works great for me on my cut. I'm losing the fat but no mass. 1-2 pounds a week. Just to let you know it works.
	Soreness is weakness exiting the body.

05-09-2008, 05:38 PM	#62
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,995	Nice work Dan. Pullups looking really strong. Congrats on graduation, by the sound of it you truely know your stuff, (unlike most graduates - myself included) so I think you'll rise through the corporate ladder with ease.

05-21-2008, 04:11 PM	#68
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,995	Holy shit!! Awesome numbers on the leg press. Good job on the PR's, numbers are looking damn good.

05-21-2008, 05:27 PM	#69
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 1,978 Blog Entries: 5	HIIT Attempt #1 So my legs were really tired today from that Monday workout. Really really tired. As in walking up stairs was painful. I didn't think it could get any worse. Then I did HIIT. I wanted to freaking cry. 7-8 minutes into it, I just could not force my legs to push the pedals on the cycle anymore. Physically I think could do it, but my brain was just like "fuck that". So I ended up just walking on the treadmill for about 8 mins and calling it a day. Cardio/HIIT: 2 minute warmup on the bike 7 minutes worth of Built's "8 seconds of glory" deal. 3 minutes on the treadmill 1.5 minutes of more glory. 5 minutes on the treadmill. Faceplant. I'm just happy that I started doing it though, I've never done cardio to any big degree so I needed to start sometime.
	Ron Paul 2008 Journal: Boom goes the dynamite

05-26-2008, 12:06 AM	#71
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 1,978 Blog Entries: 5	Here's my new meal plan idea that I'll be starting soon (as in next week after I move). The idea is to load up on the vast majority of my carbs in the first two meals of the day on non-workout days since that is theoretically when I will need the energy from them. On workout days, I will add additional carbs to my Pre and Post meals for energy. I also left about 40 calories of play room since I always pull in a few extra calories from SF maple syrup and the little bit of Half/Half that I put in my coffee. Meal 1: 2 whole eggs 6 egg whites 0.75 cup oats Meal 2: 8oz chicken 0.5 cups oats Meal 3: 8oz chicken 3 fish oil caps Meal 4: 2 whole eggs 6 egg whites 3 fish oil caps Meal 5: 8oz chicken 3 fish oil caps 1 tbsp natty PB Meal 6: 6oz steak 2 tbsp natty pb On workout days I will be adding 200 additional calories in the form of 50g carbs split between 30g Pre and 20g Post. Macros: 251g protein 87g fat 84g carbs 2167 calories on non-WO days 2367 calories on WO days Calories: 2167 There will be a bunch of different types of chicken so I don't go insane, but they will only be no calorie seasonings. Mostly garlic, pepper, soy sauce, and mustard. Habanero/Jalapeno mustard = delicious.
	Ron Paul 2008 Journal: Boom goes the dynamite

05-26-2008, 03:06 PM	#73
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 1,978 Blog Entries: 5	Well my right leg is weaker than my left, so I'm not comfortable going for heavy PRs on squats a lot without good spotters. Needless to say, good spotters don't exist in my college gym (maybe in a few weeks when I move, but probably not). Leg Press is a different story though because I know that I can handle the weight, and the worst thing that happens is that I have to slowly let it down to the safeties. Can't do that on squats.
	Ron Paul 2008 Journal: Boom goes the dynamite

05-26-2008, 03:20 PM	#75
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 1,978 Blog Entries: 5	Yea there is adjustable bars, but the problem is with how my legs would fail. Since my right leg is weaker than my left, it will give out first obviously. That means that all of the sudden, my right side is falling while my left is still supported (this actually happened, but I had two spotters at the time). It's just a really dangerous position to be in. I didn't even realize that it was happening at the time, I thought I had just put too much weight on one side by accident. Looked in the mirror and my right leg was like collapsing, but my left was holding strong. I do need to start doing front squats, I just haven't gotten around to learning the motion yet.
	Ron Paul 2008 Journal: Boom goes the dynamite

05-26-2008, 03:38 PM	#77
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 1,978 Blog Entries: 5	Well this week is my "B" workout week so I won't be hitting squats much. Maybe for warming up I'll do some light front squats so I start getting used to it faster - a quarter on each side of the bar for 1 set won't fatigue me too much for the rest of the workout.
	Ron Paul 2008 Journal: Boom goes the dynamite

05-28-2008, 05:49 PM	#78
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 1,978 Blog Entries: 5	5/27/08 - High Rep / High Intensity - "B" Workout Quick Warmup: Front Squats - 75 lbs 10x3 - (Looking to eventually replace back squats with these, so I need to learn the movement. Still leaning a bit too forward since I'm used to back squats with the weight on the other side) Romanian Deadlifts: 95lbs 10x1, 135lbs 5x3, 155 lbs 5x1 (These felt way better than normal deadlifts. Permanent replacement) Hyperextensions: BW + 25lbs 5x5 Dips: BW + 2 chains 5x5 DB Press: 60lbs 5x1, 65lbs 3x1, 60lbs 5x1, 4x1, 3x1 (Yea. Let's just say my pre-wo meal said "hello" with the effort I was putting into the 65lb set.)
	Ron Paul 2008 Journal: Boom goes the dynamite

05-29-2008, 05:28 AM	#79
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,995	Good job Dan. How did you find the front squats. Did you do them normal or that mad crossed armed olympic style? The DOMS you get after going for them the first time is crazy. RDL's feel easier than standard deads to me too.

05-29-2008, 09:19 AM	#80
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 1,978 Blog Entries: 5	I tried both, but I couldn't balance the weight doing it crossed armed. It's going to take a little while to be able to do them since my arms and wrists aren't flexible enough yet to do it comfortably. Figure if I just do some light sets every single time I go to the gym, I'll get the flexibility to move up soon enough. And yea my hams are crying right now from the RDLs. I haven't done any really good exercises for them in quite a while now.
	Ron Paul 2008 Journal: Boom goes the dynamite

05-29-2008, 12:25 PM	#82
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,280 Photos: 10	Why are you dumping back squats for front squats?
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

06-03-2008, 07:19 PM	#84
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 1,978 Blog Entries: 5	Anyway just a quick update. I did some HIIT last Thursday, but I'm too lazy to to an update on that honestly. Signed a lease starting next Saturday so I'll be able to stop doing these ridiculous 4 hour/day commutes. It's close enough to work where I'll be able to bike - on the way back it's two miles uphill. Thats going to go a long way towards helping me lean out. There is also a gym in the building where I work that opens at 8AM - I haven't checked it out yet, but it would be pretty convenient if it's any good. That's it for now, there really isn't going to be any training this week. Between work and 4 hour commutes I'm dead, not to mention I don't have a place to train right now near my house.
	Ron Paul 2008 Journal: Boom goes the dynamite

06-09-2008, 08:11 PM	#85
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 1,978 Blog Entries: 5	I have good news and bad news. The good: I'm back in the gym after moving. The bad: It's a Planet Fitness I'm going to have to see if I can find a better one thats not a shit ton more expensive within the 3 day cancellation period. Only reason I even considered it was that it was 20$/mo. 6/9/08 - High Intensity / High Volume Squats: 135 10x1, 155 5x1, 165 5x3 Pullups: BW 10, 10, 8, 6, 3 (No weight belt at PF. Fuck) Nautilus Leg Press: 385 5x5 - What the fuck is with this machine. I almost killed myself on it at first. I loaded it up my normal weight of like 600lbs only to find that Nautilus decided to do some fucked up angled motion, not a normal leg press. Thank god for the fucking supports because I was not ready to catch the weight in the direction it was headed. T-Bar Rows: 135 5x1, 160 5x2, 170 5x2 Dips: 10x3 (They only have the pussy assisted dip machines. What the hell. How am I going to do BW + 25lbs on one of those PoS) Yea, I need to find a better gym. *Fast*.
	Ron Paul 2008 Journal: Boom goes the dynamite