RogueDynamics' path to a strong mind and body.

[RogueDynamics]

I never really was big on training journals, or journals in general until I started reading some of the other ones in this section. You men really are admirable in your pursuit of strength. I hope that my skinny little white dude posts may someday be an inspiration to other skinny little white dudes!

Day 1
Stats
168lbs, 5'10

Workout: Chest and triceps, 3 sets each unless otherwise noted
Dumbbell bench - incline 60lbs, decline 60lbs, flat 70lbs
Dips
Cable flies - low 17.5lbs, high 35lbs
Pullovers - 40lbs x 2
Tricep extensions - 40lbs
Tricep pull downs - 70lbs x 4
Seated tricep extensions - 40lbs

Supplements:
Preworkout - USPLabs "Jack3d".
During workout - I usually try and fill up my water bottle 4 times.
Postworkout - EAS Myoplex whey protein, and whatever food I can get my hands on.

Extra:
I bring a theology book with me to read in between sets. 1 page usually equals the perfect amount of rest time, depending on the size of the book, ect.

Current book - "Unshakable Foundations", Norman G. & Peter B.

Any comments/suggestions/questions would be great!

- Joe

[big_swede]

Good to se a new log posted. Strong presses, keep on charging!

Are you on a particular program or just doing whatever comes to mind?

[BendtheBar]

Originally Posted by RogueDynamics

I never really was big on training journals, or journals in general until I started reading some of the other ones in this section. You men really are admirable in your pursuit of strength. I hope that my skinny little white dude posts may someday be an inspiration to other skinny little white dudes!

Day 1
Stats
168lbs, 5'10



Any comments/suggestions/questions would be great!

- Joe

Best of luck Joe. We are inspired here by the man and the effort, rather than the lift totals. Hard work and persistence always inspire me.

Off topic, I spent many years studying theology. Also looking forward to your book selection.

[RogueDynamics]

@big_swede
Thanks for your comments! I'm doing a modified version of the 3 Month Muscle Building Workout plus some modifications, and lemme tell ya, it's a kick ass workout for newbies like myself!

@BendtheBar
A few of the books I bring with me are free publications, and I will note these in my journal. I appreciate the encouragement!

Things I will use/do next workout: This time I set rep and weight goals for EACH individual set to give myself some form of mental control. I'm not a fan of the half-assed throwing around of weights. This helped me go up in most of my weights today, or at least do more reps.

Things I will not use/do next workout: I ate a big meal around 2, and started my workout around 3:45. Normally this wouldn't be an issue, but I hit decline presses and felt like I was going to throw up afterwards. Never did, but it was enough to make me consider what I eat before each workout!

[RogueDynamics]

Day 2

Workout: Back and biceps, 3 sets each unless otherwise noted
Romanian dead-lifts - 225, 225, 235
Pull ups - To failure
Cable pull-downs - 160, 160, 160
Cable rows - 65, 65, 70
Inverted dumbbell rows - 40, 40, 40
Hammer curls - 35, 25, 25
Seated curls - 20, 20, 20
Preacher curls - 50x2
Face pulls - 60, 70, 70

Supplements:
Preworkout - USPLabs "Jack3d".
During workout - I usually try and fill up my water bottle 4 times.
Postworkout - EAS Myoplex whey protein, and whatever food I can get my hands on.

Extra:

Brought my brother with me to the gym. He was super motivated and an awesome support today.

Things I will use/do next workout: Some times it's great to bring a workout partner, but only if they are as motivated as you are. I also implemented some of the suggestions you guys gave me on pull ups. Thanks!

Things I will not use/do next workout: I didn't eat enough today and I could feel it during my workout. MO FOOD!

[dmaipa]

Awesome workout RD. keep it up!

[RogueDynamics]

Day 6 (Took some time off :P)

Workout: Chest and triceps, 3 sets each unless otherwise noted
Dumbbell bench - incline 65lbs, decline 60lbs, flat 65lbs
Weighted Dips - 15, 15, 15
Cable flies - low 17.5lbs, high 35lbs
Pullovers - 45lbs x 2

I had to go really light on the tricep workouts today. I apparently injured my elbow and tricep muscle on my right arm a while ago, and it hasn't been the same since. I'm just doing the minimum to work it out and keep it from hurting.

Things I will use/do next workout: I took some time off after working out hard for 5 weeks. Went on vacation and didn't work out at all during my time there. This has kept me from getting burnt out, so the moral of the story is TAKE TIME OFF TO RECOVER. I also ate a GREAT breakfast of fruit, eggs, oatmeal and low sodium bacon. Startin' it off right!

Things I will not use/do next workout: I have been pushing my triceps on the right side too hard and my time off gave me the chance to evaluate my body and find out what was hurting. I will NOT be making that same mistake again. If it hurts, I'm going to stop.

Extras: I started reading "Fishers of Men" by Rev. Henry Hastings. It's a free publication, and a wonderful theological book. If anyone is interested, I'll link ya.