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Dynamite goes Boom

fit_dynamite

fit_dynamite

TID Lady Member
Oct 11, 2017
150
89
Sat 10/14

Let's give this journal thing a try. I have no plans to compete again in physique competitions but I have entertained the idea of giving PL a try. Right now, as of today, I am on a week (maybe longer) break from the gym. I consider this like a recovery week for myself. I will typically give myself a week break every 10-12 weeks. Gives my CNS a break, my joints a break, resets my mindset and gather some new motivation for when I hit the gym again. This recovery week doesn't mean I slack on my nutrition. I still eat clean and usually get in 6 meals a day (including shakes).

My current stats are 5' 2", 113.8 lbs (i just weighed myself) so I have lost a pound or so since Wed., which isn't uncommon for me. I'm a hardgainer and have to work hard at keeping my gains.

A little about myself. I've been training for a very long time. Since the dinosaur ages. haha I've competed in physique competitions (NPC). I have 2 folds to my career. I competed back in the early 90s. Then I retired and seriously did not think I would ever compete again. In 2000 I started to judge NPC shows and shortly after because Chief Judge for my state. I judged for a good solid 15 years. In 2006, I came out of retirement and started to compete again. I went back and forth between Figure and Bodybuilding, trying to find a place where my body fit. I won every local show I competed in whether it was Figure or Bodybuilding but at the national level was always told I was too muscular, too grainy, too hard, too lean for figure and great conditioning but need to add size for bodybuilding. Then in 2011, Women's Physique was created and that year WP was only offered at the National level and I competed in 3 shows. First show I did not place (trying to find what the ideal look was since this was the first ever WP show-DLB won this show. I was told I was too hard and grainy), second show came in tad softer and placed top 5 and third show tiny bit softer and won my Pro card. I competed several shows as a Pro and then life kind of got in the way. Its been 4.5 years since I last competed and I think, no I know, I am done. Right now I just train and eat clean since this is a lifestyle for me. People always ask me, "when is your show?" I love staying in shape all year around. I do set small goals for myself in the gym always challenging myself to hit some cool numbers. Thats just for me to stay motivated.

I love attacking different kind of training methods. I've done DC training for many years. I did FST-7 for many years as well. And other programs here and there. My training now kind of goes in waves. I will do heavy 6-8 reps for a few weeks. Then go back down to higher reps sometimes striving for 15-20 reps. I love training high volume. Before I took my break I was doing the higher reps. I think I will start this journal with my last week of training just to have some numbers down to start. When I get back into the gym next week, I will resume training higher reps for a week or so then move into BeastMode (within limits-also try to train smart).

My current split is:
Legs
Back
Glutes/Biceps
Delts/Triceps

I throw Abs and Calves at the end whenever I have time. I do not train chest directly anymore. Its been about 9 years but chest was my strongest body part.


This entry will go back to

Thurs. 10/5 LEGS

Leg Extension:
45/20
60/15
75/10
55/15

Seated Leg Curl:
55/20
70/12
75/12
60/15

Leg Press:
360/20
450/12
540/10
450/15

Hammer Strength Shrug Machine -SLDL:
90/20
110/10
120/10
90/15

Hack Squats:
90/20
140/10
180/10
90/15

Reverse Hyper:
Bw/20
Bw/20
Bw/20
Bw/20

Abs
 
fit_dynamite

fit_dynamite

TID Lady Member
Oct 11, 2017
150
89
Fri 10/6 BACK

Rack Pulls:
135/20
225/10
245/10
135/20

DB Rows:
55/15
65/10
75/10

Hammer Strength Mid Rows:
140/20
180/10

Wide Grip Pulldowns:
85/20
100/10
115/10
85/15

Straight Arm Pulldowns/Rope:
35/20
45/10
50/10
35/15

DB Shrugs:
60/20
70/20
75/20
65/20

Hammer Strength Shrugs:
90/20
180/10
200/10
90/15

Calves
 
fit_dynamite

fit_dynamite

TID Lady Member
Oct 11, 2017
150
89
Mon 10/9 BICEPS/GLUTES

DB Curls:
15/20
25/10
32.5/8
22.5/15

Low Pulley EZ Supine Curls:
30/20
40/10
45/10
30/15

Hammer Strength Preacher: (forearm tendonitis hurt slightly)
25/20
35/10
40/10
25/15

Nautilus Glute Press High/Wide:
100/20
130/10
140/10
110/15

Hoist Hip Thrust:
7 plates/20
10 plates/10
11 plates/10
8 plates/15

Reverse Hyper:
Bw/20
Bw+10/15
Bw+10/15
Bw+10/15

Walking Lunges Double Pump:
40 steps
 
fit_dynamite

fit_dynamite

TID Lady Member
Oct 11, 2017
150
89
Tues 10/10 DELTS/TRICEPS

Rear Delt Machine:
40/20
55/10
60/20
40/15

DB Arch:
15/20
20/10
25/10
17.5/15

1 Arm DB Laterals/Lean:
12.5/20
15/10
20/10
15/15

DB Front Raises:
17.5/20
20/10
25/10
17.5/15

Nautilus Shoulder Press:
35/20
50/10
60/10
35/15

Tricep Extension Machine:
20/20
30/10
40/10
20/15

Tricep Dip Machine:
75/20
105/12
135/10
90/15

DB Single Arm Overhead Extensions:
15/10
17.5/10
12.5/15

Calves
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,717
2,808
Good to see you decided to post up a journal.

Thinking of starting to bench again? Time to start focusing on the big "3", right?
 
fit_dynamite

fit_dynamite

TID Lady Member
Oct 11, 2017
150
89
Good to see you decided to post up a journal.

Thinking of starting to bench again? Time to start focusing on the big "3", right?

Thx for the coaxing.

I'm thinking about it. May take me a few weeks for some reason. Last year I was ready to dive in and no looking back. Then I think, I hate messing up these pricey investments. lol I also have to completely change my mindset from BB to PL style training. But that is actually the fun part I think. Something different.
 
fit_dynamite

fit_dynamite

TID Lady Member
Oct 11, 2017
150
89
Sun 10/15

Day 5 of my time out of the gym. Body feels well rested and joints feel great. Mind is open and looking forward to getting back into the gym when the time is right. I have a training plan laid out but I understand sometimes that doesn't always pan out because my gym is sometimes so crowded (yea who said the New Year Gympocalypse die out in April?) that many equipment are taken or DBs I need are not available. I will typically wait for a bit, ask how many sets that person has and weigh out if I should hang, maybe work in or move on to something similar.

I'm all caught up with my work so that is another bonus of taking time off of the gym. Eating went well yesterday. I really have no issue with eating. My day yesterday was this:

Meal 1- protein shake, egg whites, oatmeal, blueberries
Meal 2- chicken and salad
Meal 3- lean beef chili and rice
Meal 4- lean turkey taco meat and salad fixings
Meal 5- ahi poke and salad
Meal 6- protein shake and peanut butter

Today will be pretty similar. On days that I do train I will increase carbs just a tad esp before and after training and I may have one more protein shake somewhere in the day. And also training days, immediately post workout I'll either have gummy bears, a poptart or kiddie cereal. If I go out to eat with my daughter after then I choose a coke as my post workout. The benefit of consuming this is to replenish muscle glycogen that I burned during my session.

Today will be a chill day for me. Working on some clients plans, taking care of my bottomless hamper, dusting, vacuuming and meal prep for my son's lunches for college. Also occasional peeking into TID :D
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,717
2,808
Thx for the coaxing.

I'm thinking about it. May take me a few weeks for some reason. Last year I was ready to dive in and no looking back. Then I think, I hate messing up these pricey investments. lol I also have to completely change my mindset from BB to PL style training. But that is actually the fun part I think. Something different.

Focus on having a big squat/pull and just bench decent numbers. I know I would normally say... go all in or quit but you don't have anything to prove. Have fun and see what you can do. The numbers you said you were hitting are nothing short of amazing so you could really make some waves if you want.

Anything worth doing is a lil scary... but isn't that half the fun?
 
fit_dynamite

fit_dynamite

TID Lady Member
Oct 11, 2017
150
89
Focus on having a big squat/pull and just bench decent numbers. I know I would normally say... go all in or quit but you don't have anything to prove. Have fun and see what you can do. The numbers you said you were hitting are nothing short of amazing so you could really make some waves if you want.

Anything worth doing is a lil scary... but isn't that half the fun?

Thanks BI. Really the thought of this is pretty exciting!
 
fit_dynamite

fit_dynamite

TID Lady Member
Oct 11, 2017
150
89
Sun 10/15

Nutrition:

Meal 1- egg whites, oats and bb
Meal 2- ground turkey taco meat, tortilla and fixings
Meal 3- protein shake
Meal 4- venison patty, rice and salad
Meal 5- chili
Meal 6- protein shake and peanut butter

BOOM!
 
FlyingDragon

FlyingDragon

VIP Member
Nov 4, 2010
4,049
2,403
Sun 10/15

Nutrition:

Meal 1- egg whites, oats and bb
Meal 2- ground turkey taco meat, tortilla and fixings
Meal 3- protein shake
Meal 4- venison patty, rice and salad
Meal 5- chili
Meal 6- protein shake and peanut butter

BOOM!

Chili with or without beans? Chili with beans makes me very gassy.....
 
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