daY and homelifter's journal

[homelifter]

Probably won't have the time.. I have to go to the library because I have a team work with someone :rolleyes:

No problem...hope you have a good day.

You mean the kind of team work where you do most of the work and they don't do much..lol.

[daYDreAmErX]

You mean the kind of team work where you do most of the work and they don't do much..lol.

Exactly :D


Macros
1973 cals
203g protein
211g carbs (29g fiber)
42g fat

[homelifter]

Exactly :D


Macros
1973 cals
203g protein
211g carbs (29g fiber)
42g fat

I think you really have your diet looking good Val. I like seeing your daily protein intake in the 200 gram range.

No carb refeeds for me... :D

[daYDreAmErX]

Refeed was good :) and needed !

[homelifter]

Refeed was good :) and needed !

You probably couldn't have timed a refeed for a better time with all of the studying you'll be doing for your exams. Don't be afraid to get another one in if you feel you need it. You might want to make sure you are taking your X-tend over the weekend too. I've read some info about Glutamine and how it is used in the brain...just a thought.

[daYDreAmErX]

Next refeed will be on Monday, everything should be fine this weekend :)

[bigDADDY205]

Great workout Val. You are doing great on your arm work. 70 lb bb curls...you rock.

x2, nice one Val. Enjoy the refeed and the "team" work. :D

[homelifter]

No workout last night...I got another headache. Really bad, tunnel vission, went to bed at 8. My head still doesn't feel quite right.

I'll try to get my workout in this afternoon.

Have a great weekend everyone.

[daYDreAmErX]

Macros
1593 cals
202g protein
37g carbs (14g fiber)
77g fat

[kennny d]

nice PR's on the curls good volume too

wow at the low carb day :eek:

[daYDreAmErX]

nice PR's on the curls good volume too

wow at the low carb day :eek:

Yeah, I carbed-up last night and won't train this weekend (only light revovery cardio) and I feel fine, really :)

Curling FTW :cool:

[TheLBM]

Yeah, I carbed-up last night and won't train this weekend (only light revovery cardio) and I feel fine, really :)

Curling FTW :cool:

Morning hunny :o
I made some of the most smmmoookin hot
stir fry last night. Almost to hot.(kinda like you)

[daYDreAmErX]

Morning hunny :o
I made some of the most smmmoookin hot
stir fry last night. Almost to hot.(kinda like you)

Oh, how sweet of you :)
I have a crazy weekend...
Missing a football game again
Have to study hard:(

[TheLBM]

Oh, how sweet of you :)
I have a crazy weekend...
Missing a football game again
Have to study hard:(

That is a good thing. :)
Study first. Someday you will have
to support me. So education if very important.

[daYDreAmErX]

That is a good thing. :)
Study first. Someday you will have
to support me. So education if very important.

I know
I always keep that in mind
:D

[Surive123]

Daayyuum look at those macros. I would die if i had to live off of those. ;) Bulking ftw :o.

Awesome Job with the hard work HL and Day.

[daYDreAmErX]

Daayyuum look at those macros. I would die if i had to live off of those. ;) Bulking ftw :o.

Awesome Job with the hard work HL and Day.

I eat a lot... just not today, that's all. Gotta see the big picture.

[Skull Crusher Chris]

I eat a lot... just not today, that's all. Gotta see the big picture.

Ahhh, I sea now:D

[homelifter]

Chest/Back
10/06/07

Bench-
135x10 w/u
135x10 w/u
135x10 w/u
225x20
225x14
225x10

Bent Over BB Row-
135x10 w/u
135x10 w/u
135x10 w/u
185x20
185x16
185x15

This workout felt pretty good and I feel like I am healing. All I'm trying to do is get a really good pump going and I did that. I'm going to keep the volume way down untill I am pain free.

[gymratluke]

225x20....BEASTLY!!!

[homelifter]

225x20....BEASTLY!!!

Thanks luke. It is 3 reps off my PR, but with my shoulder the way it has been, I'm pretty happy.

[daYDreAmErX]

Good workout Jon, especially with an injured shoulder !!

I feel weird to be off today but my body really needs it I'm sore everywhere !! Lying leg raises with a DB placed between feet was just easy yesterday... Well today, my abs are tight and soooooooo sore lolll

How's the diet today ?

[homelifter]

Good workout Jon, especially with an injured shoulder !!

I feel weird to be off today but my body really needs it I'm sore everywhere !! Lying leg raises with a DB placed between feet was just easy yesterday... Well today, my abs are tight and soooooooo sore lolll

How's the diet today ?

Thanks Val..I still have some soreness in both my shoulder and my back, but they are both getting better. The light weight and high reps are forcing a lot of blood into the muscle, and I think it is helping the healing process. I'll keep doing workouts like this for a while untill I feel 100% again.

It is hard to rest sometimes...especially when you are so used to pushing yourself. The rest will work for you though..so make sure you keep following your plan. You are doing great Val!

My diet was good today....followed my noraml plan. Will be the same tomorrow.

[Skull Crusher Chris]

225x20....BEASTLY!!!

x2 I'm envious!!!


Keep up the solid work Jon.

[terracotta]

I'll have to try those weighted leg raises, sounds fun.

Hai Val!
and Homelifter!

[daYDreAmErX]

I'll have to try those weighted leg raises, sounds fun.

Hai Val!
and Homelifter!

They are really painful :p And make sure the DB doesn't fall on your face when you raise your legs :D

[daYDreAmErX]

Macros
1674 cals
205g protein
37g carbs (19g fiber)
79g fat

[homelifter]

I'll have to try those weighted leg raises, sounds fun.

Hai Val!
and Homelifter!

Hey Terra. Thanks for stopping in.

[homelifter]

Legs---Frustration

I started warming up and things just don't feel right. This is kind of a strange workout, but any more weight and my back let me know I was not supposed to be doing it.

135x10
20 sets

Done.

[Prettyboy1]

Macros
1674 cals
205g protein
37g carbs (19g fiber)
79g fat


Damn such high protein, and such low carbs!Where do you put all that protein!

[daYDreAmErX]

Damn such high protein, and such low carbs!Where do you put all that protein!

In my calves.

[Prettyboy1]

In my calves.

Shake a leg huh? Wish I could put more of my food in my calves for real!

[Bonebrake]

Try the weighted leg raises facing backwards on a dip stand. :eek:

[homelifter]

Try the weighted leg raises facing backwards on a dip stand. :eek:

Thats just sillyness talking...lol.

[daYDreAmErX]

Oct-8 (Legs)

Squat
45x10x1
65x6x1
95x2x1
105x1x1
115x6x1 (workset)

Leg Press
45x12x1
225x3x1
315x4x2 (workset)

SLDLs
95x10x1
135x1x2
170x4x2 (workset)

Standing Calf Raises
260x6x3 (workset)

Seated Calf Raises
160x8x2 (workset)

Notes
Hai guise :D

I had a good workout this morning, my objective was to beat the numbers I had last week, which I did on every exercise. I stretched properly at the end of the workout, so I won't have to suffer this week :)

Another big afternoon of studying is coming... I'm glad I'm having my carbup for lunch.

Cheers !

Val

[homelifter]

Great workout Val. Impressive Leg Presses. You have the right plan for continual improvements. I try to do the same thing.

Have a great day.

[daYDreAmErX]

Macros (carb-up)
2038 cals
196g protein
227g carbs (21g fiber)
40g fat

[PowerBuilder08]

Good job Val. I like the idea of having one major workset, everyone thinks I'm crazy for doing it but it works! Good luck studying and whatnot (and holy wow you must be happy it's a carb-up day :p)

[daYDreAmErX]

Good job Val. I like the idea of having one major workset, everyone thinks I'm crazy for doing it but it works! Good luck studying and whatnot (and holy wow you must be happy it's a carb-up day :p)

Thanks Geoff :) I really like doing 2-3 heavy workset and ramping my way up to get to it. It's the proper technique to warmup and I have rarely failed an attempt PR in the last 1-2 months.

Carbs, yay :p

[homelifter]

Shoulders/Bi's/Tri's
10/08/07

DB Shoulder Press-
45x10 w/u
45x10 w/u
45x10 w/u
65x17
65x15

Undergrip Chins-
BWx12
BWx12 + 10 x-reps

Dips-
BWx22
BWx20 + 5 x-reps

Latteral Raises-35x14
ss
External Rotations-30x10
ss
Frontal Raises-30x10
ss
Rear Delt Flies-20x8, 12

Preacher Curls-
105x14
ss
Spider Curls-
25x8
ss
concentration curls-
20x10

DB OH Tricep Ext-
95x20
ss
Bench Dips-
BWx20
ss
Tricep Kickbacks-
20x8

Good workout. Not a lot of shoulder discomfort. I am definitely starting to feel better with every workout. Measured my arms right after...both are a solid 19.25" when pumped. I am looking forward to really pushing soon, and getting that final .75" for my 20" arms.

[TexAss]

Crabs, yay :p

Happy about that?!?





j/k

[daYDreAmErX]

Happy about that?!?





j/k

I lol'd again :p


--------

Good workout Jon, chinups are looking good ! How long does a workout like that take you to complete ?

[TexAss]

How long does a workout like that take you to complete ?

I was wondering this myself but couldn't pass up the crabs post.

[daYDreAmErX]

I was wondering this myself but couldn't pass up the crabs post.

You want some ?

[TexAss]

You want some ?

Oh, no...




Thanks though, their claws stick in my craw and make me grumpy.

[homelifter]

I lol'd again :p


--------

Good workout Jon, chinups are looking good ! How long does a workout like that take you to complete ?

Thanks Val. It takes a little less than an hour. All the supersets really cut down on the time. The x-reps at the end of the second set also make it so that I don't have to do more sets to get the work I'm looking for.

[Al Swearengen]

Oct-8 (Legs)

Squat
45x10x1
65x6x1
95x2x1
105x1x1
115x6x1 (workset)

Leg Press
45x12x1
225x3x1
315x4x2 (workset)

SLDLs
95x10x1
135x1x2
170x4x2 (workset)

Standing Calf Raises
260x6x3 (workset)

Seated Calf Raises
160x8x2 (workset)

Notes
Hai guise :D

I had a good workout this morning, my objective was to beat the numbers I had last week, which I did on every exercise. I stretched properly at the end of the workout, so I won't have to suffer this week :)

Another big afternoon of studying is coming... I'm glad I'm having my carbup for lunch.

Cheers !

Val


glad to see the workouts and school and life are all coexisting together nicely. :)

[daYDreAmErX]

glad to see the workouts and school and life are all coexisting together nicely. :)

Thanks Al :)

[matthor]

hey val, sorry I hadnt dropped in. Didnt realise you were logging again but better late than never :)

Good to see you're working hard and I hope your study is going just as well

:)

[daYDreAmErX]

Oct-9 (Chest/Forearms)

Smith Machine Incline Press (25-30 degrees)
67x10x1
78x6x1
95x2x2
110x1x1
110x5x3 (workset)

Flat BB Bench Press
45x10
89x6x2 (workset)

Chest Dips
BWx6x1

BB Wrist Curls
60x10x2 (workset)

Standing DB Wrist Curls
20x6x2 (workset)

Notes
Morning guise :D

I had a really good workout this morning ! OK, I forgot a workset on the flat bench, but who cares :D Also, I didn't add any weight to the dips because I wanted to go smooth on my wrist and make sure I could go deeper than last week.

I have a big big week coming up. Stay tuned :cool:

Cheers !

Val

[Fuerza_M]

hey amiga , great workout

[homelifter]

Great workout Val. Your incline BB presses are really coming along. Good thinking on the dips too.

Remind me tomorrow to go check on those wrist wraps for you. I'll be taking the train from right next to the store. I'll check on a Cubs shirt too...they should be on close out since the Cubs got swept in the playoffs.

[homelifter]

Today would normally be a scheduled rest day....but I don't feel like resting.

I am going to do some Dead Lifts tonight and see how my back feels. I'll start with 225, but I might try to move up to 315 if I feel good. I am planning on doing more than a few sets. I'll try to get some hypers in too.

[daYDreAmErX]

Macros
1682 cals
204g protein
61g carbs (22g fiber)
70g fat

[homelifter]

Macros
1682 cals
204g protein
61g carbs (22g fiber)
70g fat

Diet is looking good Val. Your cals are down a little today, aren't they? Is this a cutting week?

[daYDreAmErX]

Diet is looking good Val. Your cals are down a little today, aren't they? Is this a cutting week?

No, it's just harder to get the calories in when I have a long day at school.

[homelifter]

No, it's just harder to get the calories in when I have a long day at school.

OK...I can certainly understand that.

I went and got a new t-shirt this morning...and what do you think about these wrist wraps.

http://shopnow.secureonlinecart.com/estore/f/products.php?product_id=26&store_id=1104&affiliate=&sid=d6236d09131ebef66202098993a4dc0a&affiliate=

[daYDreAmErX]

OK...I can certainly understand that.

I went and got a new t-shirt this morning...and what do you think about these wrist wraps.

http://shopnow.secureonlinecart.com/estore/f/products.php?product_id=26&store_id=1104&affiliate=&sid=d6236d09131ebef66202098993a4dc0a&affiliate=

I don't know anything about tht, I'll have to trust you.

Made in the USA lol

[homelifter]

Dead Lift
185x5 w/u
185x5 w/u
225x5 w/u
225x5 w/u
245x5
275x5
315x5
315x5
315x5
315x5

A little pain in my back...not bad.

[daYDreAmErX]

Nice workout :D If your form is tight, I'm pretty sure you'll be normally sore (and I hope !).

Good night folks !

[homelifter]

July
http://i183.photobucket.com/albums/x169/homelifter/IMG_0268-1.jpg

Today
http://i183.photobucket.com/albums/x169/homelifter/IMG_0523.jpg

I've gained a little fat, but I think a lot more size.

[homelifter]

Nice workout :D If your form is tight, I'm pretty sure you'll be normally sore (and I hope !).

Good night folks !

I'm sure I will be sore...thanks Val.

My Dead Lifts will really need to improve. I'm not happy at all with where I'm at right now.

[matthor]

great session Val. Dont let school get in the way of eating!! PB>Study lol ;)

Home - definitely looking thicker matey

[homelifter]

I got a comment on my video for DB Tricep OH Extensions.

"man you are out of condition, a bloke your size should be lifting double that"

I was doing a double drop set with 130 lbs, 95lbs, and 65 lbs, then supersetting with bench dips. Should I be doing 260 lbs?...lol.

[daYDreAmErX]

Oct-10 (Back/Traps)

Bent-Over BB Rows
45x8x1
65x6x1
95x1x2
110x4x2 (workset)

CG Latpulldowns (v-bar)
100x4x2 (workset)

Assisted Pullups
60x5x2 (workset)

Seated Cable Rows (overhand grip)
100x6x1 (workset)

Sumo Deadlifts
110x5x1
135x1x1
157x1x1
179x4x2 (workset)

BB Shrugs
135x8x1
225x1x1
247x6x1 (workset)


Notes
Morning guise :D

Had another good workout this morning, I'm really in a hurry right now, I gotta eat and take my shower and leave because I have an exam at 0830.

Will chit-chat later ;)

Cheers !

Val

[TheLBM]

July
http://i183.photobucket.com/albums/x169/homelifter/IMG_0268-1.jpg

Today
http://i183.photobucket.com/albums/x169/homelifter/IMG_0523.jpg

I've gained a little fat, but I think a lot more size.

You def. got bigger. Congrats on that. :)

[daYDreAmErX]

You def. got bigger. Congrats on that. :)

Hai :o

[TheLBM]

Hai :o

MOrning pretty girl. :o

off to work now. ;)

[daYDreAmErX]

MOrning pretty girl. :o

off to work now. ;)

Have a nice daY :D

[Westside_Reflex]

excellent work val, keep it up!

[littlechick]

hey HL..how ya been??

Just stopping by to let you know I won;t be playing in the comp..my goals are pretty lame for the next 3 months, and i afraid there will not be much of a "transformation" on my end..

sorry to let you down..good luck with it :)

[daYDreAmErX]

excellent work val, keep it up!

Thanks West :)

[bigDADDY205]

I got a comment on my video for DB Tricep OH Extensions.

"man you are out of condition, a bloke your size should be lifting double that"

I was doing a double drop set with 130 lbs, 95lbs, and 65 lbs, then supersetting with bench dips. Should I be doing 260 lbs?...lol.

Well, yeah, you should be! :D Some people have some pretty high e-standards. What did he look like? If he's smaller than you, I would have said, "If I was your size, I'd QFT!"

[homelifter]

Anthor top notch workout Val. Sumo's are really looking good. How did your hand hold up today?

Good luck on your exam.

[homelifter]

great session Val. Dont let school get in the way of eating!! PB>Study lol ;)

Home - definitely looking thicker matey

Thanks matthor. I am going to continue to try to build mass and keep the fat gain to a minimum. I hope it works.


You def. got bigger. Congrats on that. :)

Thanks LBM.


hey HL..how ya been??

Just stopping by to let you know I won;t be playing in the comp..my goals are pretty lame for the next 3 months, and i afraid there will not be much of a "transformation" on my end..

sorry to let you down..good luck with it :)

I'm good. Your not going to play...I might cancel it then. Not a good response this time. I'll just have to wait and see. BTW..you don't have to have lofty goals. I am just looking to add muscle and keep fat gain to a minimum. My progress pics probably won't be outstanding, but that isn't what the whole thing is all about. It is just a little motivational tool.



Well, yeah, you should be! :D Some people have some pretty high e-standards. What did he look like? If he's smaller than you, I would have said, "If I was your size, I'd QFT!"

I laughed when I read the comment. I don't take anything too seriously when it comes to comments from people I don't know. I have no idea how big the person is..and I really don't care. I guess I just won't do any more vids untill I can meet the minimum requirements for a bloke my size...lol.

I'll wait untill I can squat 1150, bench 530 for 10 reps, and dead lift 850...then I'll be one strong bloke...oh, and DB OH Tricep ext 260 for 10-12 reps too...:D

[wannaBmoy]

you all thought you could get rid of me. Well ... HERE'S JONNY! Or actually Bmoy :D

[TexAss]

I have gas.






*grabs his pom-poms*

YAY BEANS!!!!!

[homelifter]

I have gas.

*grabs his pom-poms*

YAY BEANS!!!!!

That scares me more than the thought of you with an axe Mozz...really.

[wannaBmoy]

That scares me more than the thought of you with an axe Mozz...really.

I can do some rather kinky things with Pom Poms actually ... ;). Care to see Homie?

[homelifter]

I can do some rather kinky things with Pom Poms actually ... ;). Care to see Homie?

I hate you.

[Skull Crusher Chris]

What's going on in here:confused::D

[homelifter]

Dead Lift
185x5 w/u
185x5 w/u
225x5 w/u
225x5 w/u
245x5
275x5
315x5
315x5
315x5
315x5

A little pain in my back...not bad.

bump.

[homelifter]

July
http://i183.photobucket.com/albums/x169/homelifter/IMG_0268-1.jpg

Today
http://i183.photobucket.com/albums/x169/homelifter/IMG_0523.jpg

I've gained a little fat, but I think a lot more size.

Bump.

[homelifter]

Oct-10 (Back/Traps)

Bent-Over BB Rows
45x8x1
65x6x1
95x1x2
110x4x2 (workset)

CG Latpulldowns (v-bar)
100x4x2 (workset)

Assisted Pullups
60x5x2 (workset)

Seated Cable Rows (overhand grip)
100x6x1 (workset)

Sumo Deadlifts
110x5x1
135x1x1
157x1x1
179x4x2 (workset)

BB Shrugs
135x8x1
225x1x1
247x6x1 (workset)


Notes
Morning guise :D

Had another good workout this morning, I'm really in a hurry right now, I gotta eat and take my shower and leave because I have an exam at 0830.

Will chit-chat later ;)

Cheers !

Val

Bump.

[homelifter]

What's going on in here:confused::D

Trying to get back on the right track.

[wannaBmoy]

How do you like the Sumo's Val? I think I just fubar'd my back sumo DLing today :(. I know A.C used to have problems with this but I've never had until I pushed it a little too hard today. Nice weight being pushed around.


Homie - You've definitely put on a good amount of mass in that back of yours :).

[Skull Crusher Chris]

Trying to get back on the right track.

Cool.


Back is looking IMPRESSIVE!!!!!

[homelifter]

How do you like the Sumo's Val? I think I just fubar'd my back sumo DLing today :(. I know A.C used to have problems with this but I've never had until I pushed it a little too hard today. Nice weight being pushed around.


Homie - You've definitely put on a good amount of mass in that back of yours :).

Thanks Brian...I've been working hard on getting some good quality mass over the last several months.

Cool.


Back is looking IMPRESSIVE!!!!!

I'll still need to work hard to get the kind of mass I'm looking for. I'm beginning to think that I'll be in the lean 280-290 range by the time I will look in the mirror and be happy.

[bigDADDY205]

How do you like the Sumo's Val? I think I just fubar'd my back sumo DLing today :(. I know A.C used to have problems with this but I've never had until I pushed it a little too hard today. Nice weight being pushed around.


I hope you realize she was PULLING the weight. :confused: I thought you were an expert at pulling :D

[TexAss]

That scares me more than the thought of you with an axe Mozz...really.

axe and pom-poms are interchangeable. In fact, sometimes I'll cheer myself into an axe murder... The looks on those people's faces is priceless.

[bigDADDY205]

Cool.


Back is looking IMPRESSIVE!!!!!

x2, amazing what the zoom function on a camera can do ;)

WTF, you want more mass? 6'4", 290 and lean? Well, if any one could get there I'm betting it'd be you!

[wannaBmoy]

I hope you realize she was PULLING the weight. :confused: I thought you were an expert at pulling :D

yeah yeah yeah yeah potato potatoe.

[bigDADDY205]

yeah yeah yeah yeah potato potatoe.

Sorry, saw an opportunity and took it :). I'll regret it, because the homo remarks are sure to fly now.

[wannaBmoy]

I'll regret it, because the homo remarks are sure to fly now.

Nah, just my overly powerful seminal fluids.

[daYDreAmErX]

How do you like the Sumo's Val? I think I just fubar'd my back sumo DLing today :(. I know A.C used to have problems with this but I've never had until I pushed it a little too hard today. Nice weight being pushed around.


I like them but I don't think they're a great strength and mass builder if you compare with regular deadlifts.

[daYDreAmErX]

Was suppose to carbup tomorrow but I went for tonight... Was fried with school, no energy, sore and everything. My next carbup will me on next Monday.

Macros
2215 cals
184g protein
199g carbs (19g fiber)
77g fat

[homelifter]

Getting ready to lift..Chest/Back. I hope my shoulder feels better. I'm going to try to ramp up the intensity a little tonight.

[rocknthedoubler]

Getting ready to lift..Chest/Back. I hope my shoulder feels better. I'm going to try to ramp up the intensity a little tonight.

hey nice new avi, im doin chest/back tonight too, lets see if i can work up to your warmups haha

[daYDreAmErX]

A little update picture, back is getting wider and I'm really satisfied with how it looks right now. I think it's the first time it's so thick and also the first time I have so much upper body mass.

http://xs220.xs.to/xs220/07414/DSCN2694_resized.jpg (http://xs.to)

[homelifter]

Wow Val...huge improvements. Val got Back!

[daYDreAmErX]

Wow Val...huge improvements. Val got Back!

Val needs a tan :D

[homelifter]

Chest/Back

Bench-
135x10 w/u
135x10 w/u
135x10 w/u
225x5 w/u
275x9 *only 1 Rep off of PR..I'm pretty happy about that
275x7
225x16

Pull-Ups
BWx10
BWx7
BWx5
BWx5
Shoulder starts hurting...DAMN IT!

Hammer Grip Chins
BWx10
BWx9
BWx9
BWx9

These didn't hurt, so I went with it. Just trying to do what I can do.

[homelifter]

Val needs a tan :D

I put my sunglasses on and I could look directly at the pic. :cool:

[matthor]

I put my sunglasses on and I could look directly at the pic. :cool:

lol!

Looking good Val. back is looking wiiiide ;)

[bigDADDY205]

Chest/Back

Bench-
135x10 w/u
135x10 w/u
135x10 w/u
225x5 w/u
275x9 *only 1 Rep off of PR..I'm pretty happy about that
275x7
225x16

Pull-Ups
BWx10
BWx7
BWx5
BWx5
Shoulder starts hurting...DAMN IT!

Hammer Grip Chins
BWx10
BWx9
BWx9
BWx9

These didn't hurt, so I went with it. Just trying to do what I can do.

Good stuff, that's some quality benching, even without the PR.

[Geography]

Wow Val...huge improvements. Val got Back!

I saw this and was thinking "Ass shots? WHERE!?!?"

Long time no see Val.

[lupinecat]

Wow Val, great width and size! I wish I could grow that big, i think I am going to have to start stuffing steak in my eyeballs or something!

[daYDreAmErX]

lol!

Looking good Val. back is looking wiiiide ;)

:D


I saw this and was thinking "Ass shots? WHERE!?!?"

Long time no see Val.

Where have you been ?


Wow Val, great width and size! I wish I could grow that big, i think I am going to have to start stuffing steak in my eyeballs or something!

hahaha !!! You gotta eat to grow !

[Skull Crusher Chris]

Chest/Back

Bench-
135x10 w/u
135x10 w/u
135x10 w/u
225x5 w/u
275x9 *only 1 Rep off of PR..I'm pretty happy about that
275x7
225x16

Pull-Ups
BWx10
BWx7
BWx5
BWx5
Shoulder starts hurting...DAMN IT!

Hammer Grip Chins
BWx10
BWx9
BWx9
BWx9

These didn't hurt, so I went with it. Just trying to do what I can do.

Congrats on almost getting that PR Jon, I'm sure you'll get it next time!

Nice new avi, bad ass:cool:

[daYDreAmErX]

Oct-11 (Shoulders/Triceps)

Seated DB Shoulder Press
15x10x1
20x4x1
25x2x1
30x1x2
35x5x3 (workset)

Smith Machine Military Press
67x6x1
95x1x1
105x4x1 (workset)
105x3x1 (workset)

DB Lateral Raises
22x4x1 (workset)

Lying Tricep Extensions (ez-bar)
55x5x2 (workset)

Cable Pushdowns (v-bar)
100x6x1 (workset)

1-Arm OH DB Tricep Extensions
20x6x1 (workset)

Notes
Morning guise :D

Don't have time to write, I have to go to school in like 30 minutes loll :p This workout was really hard, I've been having some neck pain for the past two days and I think that might affect my workouts a little bit.

Cheers !

Val

[homelifter]

So your neck is affecting your workouts and you got 5 PR's this morning. I wish my neck hurt like that. Great workout Val.

[homelifter]

Good stuff, that's some quality benching, even without the PR.

I was pretty happy with my benching, but I still have a ways to go before I feel like I'm back on track. My shoulder acted up a little last night. I am going to drop down to 265 for my bench next time and see how that does.

I am only doing one chest movement right now too...I'd like to get that to two or three soon.

My back work felt pretty good. I love those hammer grip chins.

[homelifter]

Congrats on almost getting that PR Jon, I'm sure you'll get it next time!

Nice new avi, bad ass:cool:

I was pretty pleased because I've really backed off of a lot with anything that affects my shoulder. The 225 reps have really kept my strength pretty close to were it was before the injury. Shoulder injuries are darn tough to rehab too.

LOL...It is a little different than the one with my daughter, isn't it.

[matthor]

So your neck is affecting your workouts and you got 5 PR's this morning. I wish my neck hurt like that. Great workout Val.

x2!

Val you better not injure yourself right when I subscribe lol

How long have you been rehabing the shoulder home? what happened?

[daYDreAmErX]

Macros
1906 cals
197g protein
74g carbs (22g fiber)
90g fat

[homelifter]

Macros
1906 cals
197g protein
74g carbs (22g fiber)
90g fat

Looks good Val. How much of that was cheese? You are doing such a good job. :D

[daYDreAmErX]

Looks good Val. How much of that was cheese? You are doing such a good job. :D

Fat was from cheese, flaxseeds and chicken :p

You got the picture I sent you ? Didn't upload it on my computer.

[homelifter]

Fat was from cheese, flaxseeds and chicken :p

You got the picture I sent you ? Didn't upload it on my computer.

I sent the pic to you.

[homelifter]

Tonight will be a light leg workout again. I'm still trying to get a little work in, while keeping the strain off my back. I will follow up with some dead lifts on Saturday. I figure that should keep me from losing too much.

[homelifter]

x2!

Val you better not injure yourself right when I subscribe lol

How long have you been rehabing the shoulder home? what happened?

I injured my shoulder on 09/15. I felt something pop while I was doing some heavy benching.

[daYDreAmErX]

I sent the pic to you.

Got it, thanks :D

[homelifter]

Legs-
10/11/07

Squats-
135x10
135x10
135x10
135x10
185x10
225x10

Donkey Calf Raises-
150x15
150x15

GHR's-
BWx16
BWx15
*assisted

Light, but good. Deads on Saturday.

[Mango]

Er, you did 15 GHR's?? Holy friggin' crap, nice work!! I do maybe a few, and I wonder how I'm going to get back up!! :p How did the back feel during the workout??

[matthor]

Er, you did 15 GHR's?? Holy friggin' crap, nice work!! I do maybe a few, and I wonder how I'm going to get back up!! :p How did the back feel during the workout??

lol right on. That is seriously impressive

Glad the shoulder is on the mend, injuries are such a pain! (lol)

[homelifter]

Er, you did 15 GHR's?? Holy friggin' crap, nice work!! I do maybe a few, and I wonder how I'm going to get back up!! :p How did the back feel during the workout??


lol right on. That is seriously impressive

Glad the shoulder is on the mend, injuries are such a pain! (lol)

I usually do a note that they are assisted GHR's. I can do a couple unassisted ones now.

My back is getting a little better. I just don't want to put too much weight on it yet. I think it will be a very slow process, just like my shoulder.

They are a pain, but I've been able to work around them. There was a time when I would have just gotten frustrated and stopped altogether...this route is much better.

[wannaBmoy]

Legs-
10/11/07

Squats-
135x10
135x10
135x10
135x10
185x10
225x10

Donkey Calf Raises-
150x15
150x15

GHR's-
BWx16
BWx15

Light, but good. Deads on Saturday.


unassisted GHRs????? :eek:. Nice workout Homie, gl with them deads :D

[homelifter]

unassisted GHRs????? :eek:. Nice workout Homie, gl with them deads :D

No..assisted. Thanks Brian.

[daYDreAmErX]

Oct-12 (Biceps/Abs)

Straight BB Curks
45x6x1
70x5x2 (workset)

DB Hammer Curls
25x8x1 (workset)
30x3x1 (workset)

Ez-Bar Curls
47x6x1 (workset)

Lying Leg Raises
BW+5x15x2 (workset)

Kneeling Rope Cable Crunches
120x8x2 (workset)

Notes
Hai guise :D

I had a good workout this morning, but I'm really sore today ! This weekend will be really good for me I think :)

Gotta eat, gotta go study...

Have a good weekend !!!

Val

[homelifter]

More PR's! 70 lb bb curls is really, really good Val.

Enjoy your weekend, rest, relax, and eat. Have a great day too.

[daYDreAmErX]

My abs are so sore I wanted to cry lol

[terracotta]

how are you liking the MAX-OT val?

[daYDreAmErX]

how are you liking the MAX-OT val?

Yes, very much !

[Fuerza_M]

Oct-12 (Biceps/Abs)

Straight BB Curks
45x6x1
70x5x2 (workset)

DB Hammer Curls
25x8x1 (workset)
30x3x1 (workset)

Ez-Bar Curls
47x6x1 (workset)

Lying Leg Raises
BW+5x15x2 (workset)

Kneeling Rope Cable Crunches
120x8x2 (workset)

Notes
Hai guise :D

I had a good workout this morning, but I'm really sore today ! This weekend will be really good for me I think :)

Gotta eat, gotta go study...

Have a good weekend !!!

Val


Great workout mi amiga , How is the strength with Max ot

[homelifter]

I pushed my workout back a day. I just felt like giving all my time to my kids last night...we had a great time. Today, I'll do shoulders/bi's/tri's. I'm going to go get pumpkins and carve jack-o-lanterns with my kids today too. I'm looking forward to it!

[daYDreAmErX]

Great workout mi amiga , How is the strength with Max ot

Not bad, but I think the food is what's helping :D

[homelifter]

Shoulders/Bi's/Tri's

DB Shoulder Press-
45x10 w/u
45x10 w/u
45x10 w/u
65x18
65x15
65x13

Latteral Raises-
35x14
35x8
ss
External Rotations-
35x8
30x8
ss
Frontal Raises-
30x10
30x10
ss
Rear Delt Flies-
20x8
20x12

Preacher Curls-
105x12 + 5 x-reps
95x12 + 5 x-reps
75x12 + 5 x-reps

Dips-
BWx23
BWx20
BWx16

Incline DB Curls
50x8
50x7
ss
Concentration Curls-
30x8
30x7

DB OH Tricep Ext
95x21
95x15
ss
Bench Dips
BWx12 + 5 x-reps
BWx12 + 5 x-reps

Alt DB Curls-
45x10
45x7....35x4...20x8 double drop set

Good workout...huge pump...pics coming soon.

[homelifter]

Right Arm-10/13/07
http://i183.photobucket.com/albums/x169/homelifter/IMG_0526.jpg

Left Arm-10/13/07
http://i183.photobucket.com/albums/x169/homelifter/IMG_0527.jpg

I missed the peak on my right arm...19.5 +....FTW!!!!!!!!!!!!!!!!!!

[daYDreAmErX]

Nice workout Jon, that picture is great too :D

I'm going to the grocery store to change the pace a bit, I'm tired of studying.

I think I might up the carbs a bit, I guess if I stay around 2000 calories it won't matter as long as I have enough protein.

Any thoughts appreciated :)

[DallasLynx]

The gunnorz look hyyyooogggeee HL!

[homelifter]

Nice workout Jon, that picture is great too :D

I'm going to the grocery store to change the pace a bit, I'm tired of studying.

I think I might up the carbs a bit, I guess if I stay around 2000 calories it won't matter as long as I have enough protein.

Any thoughts appreciated :)

I don't think there is any problem with you upping your carbs right now. You need them for studying and for staying sharp right now. You are good about getting your cardio and stuff in, so add some good carbs to your diet.

You might want to try the oats, berries, and protein shake I make...very good.

[homelifter]

The gunnorz look hyyyooogggeee HL!

Thanks DL..greatly appreciated. I credit much of the growth in my arms to x-reps. They really have caused some major growth. The incline db curls are also another key for me.

[Fuerza_M]

Nice workout Jon, that picture is great too :D

I'm going to the grocery store to change the pace a bit, I'm tired of studying.

I think I might up the carbs a bit, I guess if I stay around 2000 calories it won't matter as long as I have enough protein.

Any thoughts appreciated :)

amiga , what is current diet?

[homelifter]

I can tell I did a good job of stepping up my workout today...I am already sore.

Deadlifts tomorrow.

[Mango]

You have big arms. :o

[Bonebrake]

Big guns Homie! You better have a license for those! :eek:

[daYDreAmErX]

You have big arms. :o

I have big calves :rolleyes:

[bigDADDY205]

The gunnorz look hyyyooogggeee HL!

x2, but where are the weighted dips? 23 is too many! :D Nice job, 20" is a inevitability!

[homelifter]

You have big arms. :o

Thanks Mango...they are growing!


Big guns Homie! You better have a license for those! :eek:

Thanks Bb...Sheet..I didn't know about needing a license???


I have big calves :rolleyes:

Val has nice calves..:D


x2, but where are the weighted dips? 23 is too many! :D Nice job, 20" is a inevitability!

Trying to save my shoulder...I'll add weight soon. at 25-30 reps..lol. Soon. I feel like 20" is right around the corner!

[daYDreAmErX]

Should I keep posting my macros or write my meals too ?

[matthor]

nice workouts Val and i agree some more carbs during this period of hectic study are probably a good thing. Keep at it!

Home, lookginhuge mate and some serious volume on that last session@!

[homelifter]

Should I keep posting my macros or write my meals too ?

I like seeing your meals..but put the macros at the end

[homelifter]

nice workouts Val and i agree some more carbs during this period of hectic study are probably a good thing. Keep at it!

Home, lookginhuge mate and some serious volume on that last session@!

I don't normally do that much volume...I might have to make shoulders and arms their own days.

I haven't gotten my arms that pumped before though...and I liked it. You can bet I'll be pushing arms that hard from now on.

[daYDreAmErX]

I like seeing your meals..but put the macros at the end

I think you're asking too much :rolleyes:

[daYDreAmErX]

Diet
- Meal 1 -
1/4c rolled oats
1/2c skim milk
160g FF yogurt
3/4c mixed frozen berries

- Meal 2 -
5oz chicken breast
1/3c (raw) basmati rice
1/2c red kidney beans

- Meal 3 -
1.5 scoop whey
2 tbsp Fiber sure

- Meal 4 -
5oz steak
1 Big salad
1tbsp italian dressing

- Meal 5 -
2 scoops ON Pro Complex
1oz almonds

1883 cals
207g protein
151g carbs (33g fiber)
51g fat

[homelifter]

I knew you could do it..lol.

Diet and everything looks great.

[daYDreAmErX]

I cheated, I had a banana at meal #2 :rolleyes:

[iron619]

I'm jealous of your arms Jon :cool: :).

Wow, lots of volume on that delt/bi/tri day. I would feel pumped too!

[daYDreAmErX]

I got so much positive comments on my gains lately I think I'll slowly add more carbs and calorie sin general everyweek and if I see some unecessary fat gains, I'll just add a little cardio.

:)

[Lowdown5]

Hey Day,

How is MaxOT treating you? Did you see dpd555's response on the warm ups?

[daYDreAmErX]

Hey Day,

How is MaxOT treating you? Did you see dpd555's response on the warm ups?

Yep... It's fine with me because I'm already a compulsive warm-up'er :) I train at 5:45 in the morning so I need them anyway to wake me up :D

I like Max-OT but I'll definitively need wrist wraps (thanks to Jon who got me some). I've gained a a lot of strength on my pressing movements (my upper body has always been weak) and I have stretch marks only after two weeks :eek: (was doing something similar before, but not 5 days/week, never).

I enjoy the training, I'll definitively do the first 6 months-plan and see how it goes. The only things I've changed so far are : incline press replaced my smith machine press (not a fan, but it's the only way I could use the recommended 25-deg angle bench), chest dips instead of decline presses and smith machine military press (i had several injuries on my right arms and it feels much better and a lot safer on the smith machine, believe me !). As for the other exercises, it's just "stick to the basics" and wait for the results. I've been eating around 2000 cals/daily and 2500 cals on my refeed... and I was still hungry even during the weekend without any weight lifting session.

OK, I look like a Max-OT addict, and I think I am... It's just really nice to have short sessions (30 minutes, 45 min for legs), see some muscle mass gains and strength gains all at the same time :)

[Lowdown5]

Thanks Val, great response. Are you doing any cardio, or are you just looking to gain mass? I am gonna do their cardio as well I think to keep the sessions as short as possible.

[daYDreAmErX]

Thanks Val, great response. Are you doing any cardio, or are you just looking to gain mass? I am gonna do their cardio as well I think to keep the sessions as short as possible.

I usually do 15-20 min HIIT during the weekend or long slow steady cardio while watching UFC and the hockey game :) Yesterday I did like 45 minutes on my stationary bike but it was more to "flush the blood" and to sweat a bit. Was sipping on Xtend and I had a good meal before/after :)

I know Jeff Willet said he does the 16-min Max-OT cardio on Monday/Wednesday/Friday and he takes 60 min walk during the weekend. Looks good to me, a really nice balance between weight lifting/cardio + a good diet. = solid plan.

[Lowdown5]

I usually do 15-20 min HIIT during the weekend or long slow steady cardio while watching UFC and the hockey game :) Yesterday I did like 45 minutes on my stationary bike but it was more to "flush the blood" and to sweat a bit. Was sipping on Xtend and I had a good meal before/after :)

I know Jeff Willet said he does the 16-min Max-OT cardio on Monday/Wednesday/Friday and he takes 60 min walk during the weekend. Looks good to be, a really nice balance between weight lifting/cardio + a good diet. = solid plan.


Very cool idea, thanks Val. Gonna be foolowing your progress, and Jons as well. I like the dual log.

[daYDreAmErX]

Very cool idea, thanks Val. Gonna be foolowing your progress, and Jons as well. I like the dual log.

Good :)

You have a log, or ?

[Lowdown5]

Good :)

You have a log, or ?


May start one back up, haven't decided yet.

[Mango]

Cardio, ew!! :p

[PowerBuilder08]

I usually do 15-20 min HIIT during the weekend or long slow steady cardio while watching UFC and the hockey game :) Yesterday I did like 45 minutes on my stationary bike but it was more to "flush the blood" and to sweat a bit. Was sipping on Xtend and I had a good meal before/after :)

I know Jeff Willet said he does the 16-min Max-OT cardio on Monday/Wednesday/Friday and he takes 60 min walk during the weekend. Looks good to me, a really nice balance between weight lifting/cardio + a good diet. = solid plan.

Nice Val, good idea...I've always like HIIT cardio, I try to do 45 minutes of it during the off-season...great for the cut, and especially great for strengthening your heart :)

[daYDreAmErX]

Dinner : looks boring but it was good !

6 oz steak (rare) with 2c green beans

http://xs220.xs.to/xs220/07421/meal25.jpg (http://xs.to)

[MesoPeaks]

Hey Valerie, did you just steamed your foods or something?

[daYDreAmErX]

Try a protein pudding recipe, came out with a good taste but too much liquid I think : 2 scoops whey, 1/2 packet FF&SF jell-o, 1.25c skim milk

http://xs320.xs.to/xs320/07421/meal26.jpg (http://xs.to)

[homelifter]

I'm jealous of your arms Jon :cool: :).

Wow, lots of volume on that delt/bi/tri day. I would feel pumped too!

The workout felt great...but it took a little longer than I wanted. I am beginning to think I need to break shoulders in to its own workout..and arms into another day of their own. It would let me get more shoulder work in, and let me really chase a massive pump on every arm day.


Something of a split like this:

Chest/Back
Legs
Arms
Deads
Shoulders
Rest
Repeat

[homelifter]

Very cool idea, thanks Val. Gonna be foolowing your progress, and Jons as well. I like the dual log.

Good to have you here! I look forward to your input.

[Lowdown5]

Good to have you here! I look forward to your input.


You both are doing great and are positive people. Gonna follow along for sure.

[daYDreAmErX]

Tomorrow is leg day... Damn I hate that :mad: Especially I feel like I'm getting a cold, I'm taking some NyQuil tonight to make sure I sleep properly.

Let's kill these wheels tomorrow :D

[homelifter]

Tomorrow is leg day... Damn I hate that :mad: Especially I feel like I'm getting a cold, I'm taking some NyQuil tonight to make sure I sleep properly.

Let's kill these wheels tomorrow :D

Good Luck Val...You say you hate it..but you always push yourself.

I decided to push my dead lifts to tomorrow. Just not feeling it today.

[Motorbreath]

I feel like I'm getting a cold,



x2

Tomorrow's heavy benching and if I feel any worse than I do today i'm gonna have to skip it. :(

[daYDreAmErX]

Time to go to the gym :D I work right after so I'll be back to post my workout around lunch time.

[homelifter]

I took the day off today. I still have a lot of vacation and sick days to burn before the end of the year.

My back is sore today. I'm not sure if I'll dead lift or do Chest and Back. I'll wait a few hours and make up my mind..mainly to see if my back loosens up.

[wannaBmoy]

Cardio, ew!! :p

x2 :D. Either of you diet experts? I need ya'lls help! My journal gogogo! :D

[daYDreAmErX]

Oct-15 (Legs)

Squat
45x10x1
65x6x1
95x2x1
105x1x1
115x1x1
120x5x3 (workset)

Leg Press
275x3x1
315x6x2 (workset)

SLDLs
135x3x1
170x6x3 (workset)

Standing Calf Raises
280x6x3 (workset)

Seated Calf Raises
160x8x2 (workset)

Notes
Hai guise :D

It was really cold in the gym this morning and I had a hard time staying focus during the first 10 minutes of my workout. It went pretty well after some extra warmup sets and I'm really satisfied with this workout. Squats are still okay, no shaking, no hip pain, no nothing.

Time to eat !! Bulk day #2 baby !!!!!!! Bring the calories in :cool:

Cheers !

Val

[Lowdown5]

Great session today Val, eat up and enjoy!

[homelifter]

Good news with the squats Val.

4 more PR's..damn, you are on a roll.

Bulking...you are bulking.../hates you.

[wannaBmoy]

sexy squats Val :). Great workout!

[daYDreAmErX]

Food felt good :D

Thanks guise for your kind words :)

[homelifter]

Chest/Back workout starting in about half an hour. My lower back isn't cooperating with me today, so I'll put Dead Lifts off for a few days. I'll do three back lifts today, but none of them will stress my lower back. I'm going to drop my Bench down to 265 and do three sets, then a back off set at 225. If that doesnt' bother me, I'll do incline DB presses and some light Incline Flies.

[wannaBmoy]

Chest/Back workout starting in about half an hour. My lower back isn't cooperating with me today, so I'll put Dead Lifts off for a few days. I'll do three back lifts today, but none of them will stress my lower back. I'm going to drop my Bench down to 265 and do three sets, then a back off set at 225. If that doesnt' bother me, I'll do incline DB presses and some light Incline Flies.

sounds good Homie :).

[daYDreAmErX]

Macros ; bulk ; daY #2
2077 cals
201g protein
186g carbs (23g fiber)
58g fat

[DallasLynx]

Nice job on the squats DDX. 120x5 is good.

[TheRiverStyx]

[QUOTE=homelifter;78848693]I injured my shoulder Friday night. My workouts will be a little messed up for a while. Once healed, I'll be doing Eric Broser's Power/Rep Range/Shock workout plan.
QUOTE]

HL,

Sorry to hear about the shoulder...heal quick! If you get a sec could you PM me or just post some info on the Eric Broser workout you mentioned, I can't find anything on it. Look forward to hearing how things progress.

[daYDreAmErX]

Sorry to hear about the shoulder...heal quick! If you get a sec could you PM me or just post some info on the Eric Broser workout you mentioned, I can't find anything on it. Look forward to hearing how things progress.

I think Jon has the e-books about P/PR/S and I'm sure he'll be pleased to send them to you :)

[PowerBuilder08]

Good workout Val, very impressive on the SLDL

[daYDreAmErX]

Good workout Val, very impressive on the SLDL

Thanks Geoff :)

[homelifter]

I injured my shoulder Friday night. My workouts will be a little messed up for a while. Once healed, I'll be doing Eric Broser's Power/Rep Range/Shock workout plan.
QUOTE]

HL,

Sorry to hear about the shoulder...heal quick! If you get a sec could you PM me or just post some info on the Eric Broser workout you mentioned, I can't find anything on it. Look forward to hearing how things progress.


I think Jon has the e-books about P/PR/S and I'm sure he'll be pleased to send them to you :)

Here is the link to some good info on P/RR/S. Check out the first page of posts. Eric goes into a lot of detail. Posts #39 and #40.

http://forum.bodybuilding.com/showthread.php?t=862130

[homelifter]

Chest/Back
10/15/07

Bench-
135x10 w/u
135x10 w/u
135x10 w/u
225x5 w/u
265x12 PR
265x10
265x8
225x14

DB Rows-
150x10
150x10 *used straps
150x8 *used straps
95x25 PR

Incline DB Press-
75x15
ss
DB Flies-
50x10

Pull-Ups
BWx7 full Rom to a dead hang...holy sheet
ss
Hammer Grip Chins
BWx6

Still have some soreness in both my shoulder and my back, but both are getting better. I felt like this was a pretty good workout considering. Even though I PR'd on a couple lifts..I feel like my strength is down.

[homelifter]

I have upped my NO-Xplode pre-workout drink from 2 scoops to 3. I can really feel the difference in my pump during and post workout. 3 scoops from now on!

[TexAss]

me + NO products = massive headaches


Oh well.

[Lencho]

I see you're still doing a ton of reps, homie. Nice work. How long have been taking the NO-Xplode?

[homelifter]

I see you're still doing a ton of reps, homie. Nice work. How long have been taking the NO-Xplode?

I have to keep the reps high and the weight lower to avoid reagrivating my shoulder injury. I do like this rep range though..I've seen a lot of strength and size gains.

I took NO-Xplode for the first time at least 2 years ago. I don't take it every month though. I will take it for another 8 weeks and then take some time off. I tried Kreation, and that is another good product. I took soem Synthetrex from Pr*-S*urce before as well, also a top quality product. I try to give myself a week off every once in a while.

[daYDreAmErX]

me + NO products = massive headaches


Oh well.

I hate NO products too, the only one I really liked was Animal Pump but $$$ it doesn't worth it.

----

Bench looks pretty good Jon :eek:

[homelifter]

I hate NO products too, the only one I really liked was Animal Pump but $$$ it doesn't worth it.

----

Bench looks pretty good Jon :eek:

Just like most supplements, some work better for some people and not so good for others. I respond very well to NO products and I can definitely feel the difference when I take them vs when I don't...they take my workout pump to a whole new level.

Thanks Val, I was pretty happy with the workout. I can't wait to be pain free in my left shoulder. I have a feeling it will be a long slow process, but I will still try to gain some size and strength while rehabbing.

[daYDreAmErX]

Dinner : ham, small white potatoes, lettuce w/ balsamic vinegar

http://xs220.xs.to/xs220/07421/meal26.jpg (http://xs.to)

[homelifter]

Dinner : ham, small white potatoes, lettuce w/ balsamic vinegar

http://xs220.xs.to/xs220/07421/meal26.jpg (http://xs.to)

Looks good Val.

I had Turkey, smoked sharp cheddar, 1 low carb wrap, and a salad with balsamic vinegar and olive oil.

[Lencho]

Throw some dried cranberries and almonds on that salad and it would be perfect, Val.

Here's what I use. It's a spray-on salad dressing!

http://g-ec2.images-amazon.com/images/I/41NUGox4LbL._SL160_.jpg


EDIT: homelifter repz are teh goodness!

[homelifter]

Here is what my bench work sets will look for the the next 3 months.

265, 265, 255, 185
265, 265, 265, 185
275, 265, 265, 195
275, 275, 265, 195
275, 275, 275, 195
285, 275, 275, 205
285, 285, 275, 205
285, 285, 275, 205
285, 285, 285, 205
295, 285, 285, 215
285, 285, 275, 215
285, 285, 285, 215

My goal is to hit 285x10 on my third set 3 months from now.

[Lencho]

Here is what my bench work sets will look for the the next 3 months.

265, 265, 255, 185
265, 265, 265, 185
275, 265, 265, 195
275, 275, 265, 195
275, 275, 275, 195
285, 275, 275, 205
285, 285, 275, 205
285, 285, 275, 205
285, 285, 285, 205
295, 285, 285, 215
285, 285, 275, 215
285, 285, 285, 215

My goal is to hit 285x10 on my third set 3 months from now.

That's aggressive, but completely doable, methinks. :)

[homelifter]

That's aggressive, but completely doable, methinks. :)

If I can keep the reps between 14 and 10 on the first 3 sets, and 20-25 on the 4th...I should be able to progress and keep from getting reinjured. If I can hit these numbers...I'll try some heavy work again after I hit 285x10.

[Lencho]

If I can keep the reps between 14 and 10 on the first 3 sets, and 20-25 on the 4th...I should be able to progress and keep from getting reinjured. If I can hit these numbers...I'll try some heavy work again after I hit 285x10.

Heavy as in 1-3 reps? When was the last time you tried anything like that?

[homelifter]

Heavy as in 1-3 reps? When was the last time you tried anything like that?

The last time...when I tore my shoulder up...09/15/07 I think is the day.

[TexAss]

It is funny to me that 285lbs isn't considered heavy...


With my massive 160x5 bench PR!

[homelifter]

It is funny to me that 285lbs isn't considered heavy...


With my massive 160x5 bench PR!

Light is a relative term. I consider anything a person can do for 10 reps considered to be a lighter weight workout.

I remember being there not too many years ago. You should try my bench program and see how you progress. See what you can get for 10 reps and I'll put something together for you.

[TexAss]

Light is a relative term. I consider anything a person can do for 10 reps considered to be a lighter weight workout.

I remember being there not too many years ago. You should try my bench program and see how you progress. See what you can get for 10 reps and I'll put something together for you.

I'm gonna do 5x5 for awhile and see where that gets me. I think there are some linear gains to be had still.

But, I'm game for trying something in the future.

[matthor]

looks like a good benching plan Home, hope it works out and the shoulder is up to it!

[homelifter]

looks like a good benching plan Home, hope it works out and the shoulder is up to it!

It should work for me...barring reinjury. I'll just have to see how my shoulder holds up to the progression.

[homelifter]

Here is where Eric Broser spends a lot of his time too..for those of you who want more info on P/RR/S.

www.PRRSGuru.ProBoards66.com

[Lowdown5]

Great session today homie, nice PRs. I like the bench plan and it looks like P/RR/S is a solid program. Keep it going!

[daYDreAmErX]

Time to go to bed folks :D Tomorrow is chest/forearms... This session is pretty intense for me, I never really worked my chest before I started Max-OT :D The low inclines are soooo painful and I have to put cream on my skim because I have stretchmarks :eek:

A good night of sleep + good food today = will surely have a good workout in tomorrow morning !

[Lowdown5]

Time to go to bed folks :D Tomorrow is chest/forearms... This session is pretty intense for me, I never really worked my chest before I started Max-OT :D The low inclines are soooo painful and I have to put cream on my skim because I have stretchmarks :eek:

A good night of sleep + good food today = will surely have a good workout in tomorrow morning !


Sleep well and have a great session tomorrow. :)

[daYDreAmErX]

Sleep well and have a great session tomorrow. :)

Thanks man :) Will try set a PR on the inclines and add some weight to my dips (if my wrist feel okay). It should be a good workout !

[bigDADDY205]

The last time...when I tore my shoulder up...09/15/07 I think is the day.
Can you give me the exact time that it occured? lol, hope it gets better Jon. 285 x 10 is beastly, go for it!

Time to go to bed folks :D Tomorrow is chest/forearms... This session is pretty intense for me, I never really worked my chest before I started Max-OT :D The low inclines are soooo painful and I have to put cream on my skim because I have stretchmarks :eek:

A good night of sleep + good food today = will surely have a good workout in tomorrow morning !

Tear it up, Val!

[daYDreAmErX]

Tear it up, Val!

Thanks :D

[kennny d]

Time to go to bed folks :D Tomorrow is chest/forearms... This session is pretty intense for me, I never really worked my chest before I started Max-OT :D The low inclines are soooo painful and I have to put cream on my skim because I have stretchmarks :eek:

A good night of sleep + good food today = will surely have a good workout in tomorrow morning !
I got tons of those on the outside of my chest, wear them with pride :D :cool:

[daYDreAmErX]

I got tons of those on the outside of my chest, wear them with pride :D :cool:

AMEN to that !! It's crazy to see how the low inclines are hitting the chest much more than the "normal" 45-deg inclines :eek:

[kennny d]

AMEN to that !! It's crazy to see how the low inclines are hitting the chest much more than the "normal" 45-deg inclines :eek:

I switched to low incline over a year ago, just recently I've been doing some 45 deg presses in addition but I feel those more in my front delts

[daYDreAmErX]

I switched to low incline over a year ago, just recently I've been doing some 45 deg presses in addition but I feel those more in my front delts

Yeah, same here. Been hitting plateau for months on 45-deg inclines and now I've been adding 20 solid lbs on the low inclines in only 2 weeks :eek:

OK, time to go to bed :)

[kennny d]

Yeah, same here. Been hitting plateau for months on 45-deg inclines and now I've been adding 20 solid lbs on the low inclines in only 2 weeks :eek:

OK, time to go to bed :)

I'm dead tired too, good night :)

[daYDreAmErX]

I'm dead tired too, good night :)

Good night :D

EDIT : Will dream of my bulk and my goal of breaking the 155 lbs mark !!

[kennny d]

Good night :D

EDIT : Will dream of my bulk and my goal of breaking the 155 lbs mark !!

I'm struggling to get in enough cals to get back to 200lbs :mad: :D

[daYDreAmErX]

I'm struggling to get in enough cals to get back to 200lbs :mad: :D

I had 2200 cals today which is enough for my first week of bulk :D

[kennny d]

I had 2200 cals today which is enough for my first week of bulk :D

I have such a high metabolism, I'm eating 3700 a day and barely putting weight on

good thing is I can eat pretty ****ty and not get fat, but I have to eat SO much to gain weight

[daYDreAmErX]

Oct-16 (Chest/Forarms)

Smith Machine Incline Press (25-degrees)
55x10x1
75x6x1
85x3x1
95x1x1
105x1x1
115x3+1 (missed) (workset)
110x6x2 (workset)

BB Flat Bench Press
45x8x1
95x5x3 (workset)

Chest Dips
BW+5x5x1 (workset)

BB Wrist Curls
65x8x2 (workset)

Standing DB Wrist Curls
20x8x2 (workset)

Notes
Morning guise :D

Add another good workout in this morning, I went for 115 lbs on the inclines but it was really heavy :eek: Next week = I'm sure I'm gonna set another PR on this lift.

I'm glad because my flat bench is going up, finally found my comfort zone I think and my form is perfect. I really gave my 110% this morning !

Chest dips... I dunno what happened, I was a bit nervous and I didn't go deep enough IMO. I was totally fried from the two previous lifts so I guess that might explain why.

Last exam this afternoon, I hope it's not gonna be too hard :o

Cheers !

Val

[Lencho]

Nice WO, Val. Good luck on the exam.

[matthor]

awesome session Val. Pretty soon you'll weigh as much me :eek:

and be lifting more...

[daYDreAmErX]

Nice WO, Val. Good luck on the exam.

Thanks Lencho :)


awesome session Val. Pretty soon you'll weigh as much me :eek:

and be lifting more...

LOL @ the two comments ;)

[ThickAsABrick]

Strong pressing, DaY.
Good stuff :)

[daYDreAmErX]

Strong pressing, DaY.
Good stuff :)

Thanks beautiful :)

[AlwaysStrivin]

Nice workout Val and good luck on your exam today! I know you'll do amazing.

[daYDreAmErX]

Nice workout Val and good luck on your exam today! I know you'll do amazing.

Thanks Adam :)

Take care of yourself and keep rockin' ;)

[bigDADDY205]

I switched to low incline over a year ago, just recently I've been doing some 45 deg presses in addition but I feel those more in my front delts

x2, I set my bench to 30 deg for the same reason, too much front delt involvement.

Nice w/o, Val. Chest is still my favorite workout. Cheers!

[wannaBmoy]

wide grips ftw :D. Hey Val, have you ever thought about doing bb incline bench or with db's? I've found that incline db presses have done wonderous things for me in the past.

[daYDreAmErX]

wide grips ftw :D. Hey Val, have you ever thought about doing bb incline bench or with db's? I've found that incline db presses have done wonderous things for me in the past.

I explained it...

1) I'm running the integral Max-OT program and the first few weeks use BB...

2) Can't use a BB because I can't adjust the bench and I don't want do use a 45-deg bench.

3) So, I'm on the Smith and liking it a lot :D

[wannaBmoy]

I explained it...

1) I'm running the integral Max-OT program and the first few weeks use BB...

2) Can't use a BB because I can't adjust the bench and I don't want do use a 45-deg bench.

3) So, I'm on the Smith and liking it a lot :D

oh ok sorry, I haven't read what program you're on just trying to follow along the workouts. Sorry :o

[daYDreAmErX]

oh ok sorry, I haven't read what program you're on just trying to follow along the workouts. Sorry :o

LOL that's okay :D It's just that low-inclines stimulate the chest more and it's the only way I can do them right now (on the Smith)

[wannaBmoy]

LOL that's okay :D It's just that low-inclines stimulate the chest more and it's the only way I can do them right now (on the Smith)

I know a few exercises that can stimulate the chest better :o

[homelifter]

You are improving at an amazing rate right now Val. Is today the first time you added weight back to your dips? I'm sure you are happy having your bench press increasing again too! You'll be hitting 135 on inclines and flat pretty soon.

[jgreystoke]

You're a champ, Val.

[daYDreAmErX]

A quick front shot... Love handles are till there, but under control :D Don't know what's my weight right now but I think I'm on the right track.

http://xs320.xs.to/xs320/07422/DSCN2699.jpg (http://xs.to)

[homelifter]

You look fantastic Val. You are definitely putting more muscle on!

[bigDADDY205]

You look fantastic Val. You are definitely putting more muscle on!

x2, lookin real strong!

[daYDreAmErX]

Macros ; bulk ; daY #3
2251 cals
204g protein
188g carbs (25g fiber)
68g fat

[homelifter]

Macros ; bulk ; daY #3
2251 cals
204g protein
188g carbs (25g fiber)
68g fat

Looks good Val. How far over maintenance is your calorie level right now? I really like seeing your protein over 200 grams. You are right on with your diet.