daY and homelifter's journal

[CYTX]

Nice workout Val, glad to hear your feeling better. Good luck on your mid-terms :)

[daYDreAmErX]

Nice workout Val, glad to hear your feeling better. Good luck on your mid-terms :)

Thanks :)

[daYDreAmErX]

Simple PWO meal :

http://xs220.xs.to/xs220/07441/meal32.jpg (http://xs.to)

[MISSINGLINK]

Nice work daY. Love the squats.

[daYDreAmErX]

Nice work daY. Love the squats.

For someone with an injured hip, I guess it's fine :)

[MISSINGLINK]

I like the looks of that meal. :)

[daYDreAmErX]

Diet

- Meal 1 -
2 scoops Real Gains

- Meal 2 -
1.5 scoop EAS whey
1 scoop Gatorade powder

- Meal 3 -
9.5oz potatoes
4.25oz chicken breast

- Meal 4 -
250g FF plain yogurt
1c frozen blueberries

- Meal 5 -
Handful BBQ soynuts :o

- Meal 6 -
5oz chicken breast
3tbsp salsa
1/3c shredded mozza

1923 cals
188g protein
180g carbs (21g fiber)
51g fat

[littlechick]

hey guys, just wanted to say hi..hope the hip gets better Day...
have a good week guys :)

[daYDreAmErX]

hey guys, just wanted to say hi..hope the hip gets better Day...
have a good week guys :)

Thanks LC, have a good week too :)

[Al Swearengen]

Oct-29 (Week #1, Workout A)

ATG Squat
55x5x1
67x5x1
80x5x1
95x5x1
105x5x1

Flat BB Bench Press
45x5x1
55x5x1
65x5x1
75x5x1
85x5x1

Pendlay Rows
45x5x1
50x5x1
60x5x1
70x5x1
80x5x1

45-degrees Hypers
BW+25x8x2 (workset)

Situps
BW+25x8x4 (workset)

Notes
Morning guise :D

I decided not to work this morning... My workout really killed me, I was tired and drained from the cardio session I had last night. Some bad news around here, I'm just feeling super right today.

Workout was fine, I went light on a 5x5 workout. Pendlay rows have improved and my form was tight and strict at 100% ! Really glad about that !

Last stretch before the mid-term exams...

Cheers !

Val


sweet Val, i think it will treat you well.

[daYDreAmErX]

sweet Val, i think it will treat you well.

Thanks Al :o

[AlwaysStrivin]

Nice lifting Val, I'm sorry for the tough day. I hope that it gets better.

[Skull Crusher Chris]

Simple PWO meal :

http://xs220.xs.to/xs220/07441/meal32.jpg (http://xs.to)


That looks amazing Val!!!!


You're going to have to show me how to make something like that when I make my way up North:D

[daYDreAmErX]

That looks amazing Val!!!!


You're going to have to show me how to make something like that when I make my way up North:D

Easy :D Small white potatoes, I slice them, put some olive oil in the pan, add some onion powder and parsil (sp?), then salt and pepper. Put aluminum foil... flip them after 6-7 minutes and eat then when they're ready :D

[homelifter]

Shoulders-

DB Shoulder Press-
45x10 w/u
45x10 w/u
45x10 w/u
65x5 w/u
85x15 PR
85x12
75x12

Rear Delt Flies-
25x12
25x10
20x10 + 9 x-reps wow!

Latteral Raises-
35x15
35x
ss
External Rotations-
30x10
30x8
ss
Frontal Raises-
30x10
30x8
ss
Upright Rows-
85x12
85x11+ 6 x-reps

Cuban Press-
25x10
25x10

I love this workout...talk about feeling a great pump in my delts. I was very happy with DB Shoulder Presses.

[MISSINGLINK]

Nice high volume workout homie. I bet you felt a pump afterwards. Great job.

[homelifter]

Nice high volume workout homie. I bet you felt a pump afterwards. Great job.

Thanks LINK. My shoulders are fried...but that is a good feeling. I am going to keep giving shoulders their own day and see if the change does any good for increased size/strength. I think I'm already seeing gains on both parts.

On a good note, once on I got wamed up, I had no shoulder pain. I don't have the dull ache feeling in my shoulder now either.

[daYDreAmErX]

Good workout Jon, your strength is coming back right at ya :D Man, high reps work on shoulders is always crazy !

(all because of NO-Explode).

[ThickAsABrick]

nice, so now you can go for the 95s?
How many you think you can bang out with those?

[homelifter]

nice, so now you can go for the 95s?
How many you think you can bang out with those?

I'm guessing I'll get at least 10 with the 95's, but I could suprise myself. I felt pretty strong with the 85's today. We'll find out for sure later this week.

[Skull Crusher Chris]

Easy :D Small white potatoes, I slice them, put some olive oil in the pan, add some onion powder and parsil (sp?), then salt and pepper. Put aluminum foil... flip them after 6-7 minutes and eat then when they're ready :D

Yum:D Sounds very good. If I had any potatoes I'd make that tonight. Too lazy to go out lol


Shoulders-

DB Shoulder Press-
45x10 w/u
45x10 w/u
45x10 w/u
65x5 w/u
85x15 PR
85x12
75x12


Nice PR Jon, very solid!

You're getting PR's almost every workout:eek:

[homelifter]

Good workout Jon, your strength is coming back right at ya :D Man, high reps work on shoulders is always crazy !

(all because of NO-Explode).

I wouldn't be where I'm at without the NO-Xplode....lol. I can't say that and keep from laughing.

Yah, the strength is coming back. I feel stronger..a lot stronger. I think I am in a really good gains phase right now.

[homelifter]

Yum:D Sounds very good. If I had any potatoes I'd make that tonight. Too lazy to go out lol

Nice PR Jon, very solid!

You're getting PR's almost every workout:eek:

Thanks cb...I am setting other PR's too, but the iso lifts don't meen much to me. I pretty much only track the major stuff.

Is your new avi the before and after the opperations pictures??..lol

[daYDreAmErX]

Thanks cb...I am setting other PR's too, but the iso lifts don't meen much to me. I pretty much only track the major stuff.

Is your new avi the before and after the opperations pictures??..lol

BTW I couldn't use a newspaper and I didn't put a sign on the pictures I took yesterday. Hope it's fine :o

[homelifter]

BTW I couldn't use a newspaper and I didn't put a sign on the pictures I took yesterday. Hope it's fine :o

Thats fine..

I'll create the thread to post them in now.

[daYDreAmErX]

Thats fine..

I'll create the thread to post them in now.

I say we do it from Nov-1 to May-1 or something like that.

[daYDreAmErX]

Dinner :

Red Kidney beans, 5oz chicken breast, tomatoes, mozza cheese... and some spices.

http://xs320.xs.to/xs320/07441/meal33.jpg (http://xs.to)

[homelifter]

Dinner :

Red Kidney beans, 5oz chicken breast, tomatoes, mozza cheese... and some spices.

http://xs320.xs.to/xs320/07441/meal33.jpg (http://xs.to)

That looks really good Val! I had 8 oz lean roast beef, some smoked cheddar, and a low carb wrap for dinner #1. I'll have a shake with oats, protein, and fruit before bed.

[daYDreAmErX]

Having fun with lentils and kidney beans :p

[wala]

Great PR on the DB shoulder press HL!

damn, that meal looks tasty!! :D

[daYDreAmErX]

damn, that meal looks tasty!! :D

Thanks :D It was, indeed, really good !!

[Skull Crusher Chris]

Having fun with lentils and kidney beans :p
Lentils=good:D

Beans=Bad:(


:p

[Bonebrake]

That is some good lookin' grub Day! http://forum.bodybuilding.com/images/icons/icon14.gif

[matthor]

That is some good lookin' grub Day! http://forum.bodybuilding.com/images/icons/icon14.gif

x2! Where do i sign up :D

[daYDreAmErX]

x2! Where do i sign up :D

:D

[AlwaysStrivin]

Wow, that's a heck of a workout there Jon. It seems to me that you've recovered well from being sick and injured and passed them on to me. Keep up the great work.

Val and Jon, I hope yall have a great day.

[homelifter]

I switched my beta-alanine supplement from Red Dragon to PrimaForce. I haven't taken it in about a week, took my first dose again this morning, and I'm still feeling the affects. I'm wondering if the PrimaForce is a little more potent than what I was taking before. It is certainly cheaper...a lot cheaper. Another top quality Scivation product.

[homelifter]

Wow, that's a heck of a workout there Jon. It seems to me that you've recovered well from being sick and injured and passed them on to me. Keep up the great work.

Val and Jon, I hope yall have a great day.

Thanks Adam...I take it you aren't feeling well today. I took Airborne or whatever it is called and it cleared me right up.

[daYDreAmErX]

Macros
1807 cals
170g protein
139g carbs (27g fiber)
61g fat

A little low today, might add a meal tonight before bed.

[homelifter]

Macros
1807 cals
170g protein
139g carbs (27g fiber)
61g fat

A little low today, might add a meal tonight before bed.

That does look a little low. I'd definitely get another meal later tonight.

[homelifter]

No lifting tonight. I was asked to sub for volleyball, so I'm going to do that. It is one of my friend's birthday today too, so after volleyball we are going to go out for a little while.

I'll do Bi's/Tri's tomorrow, hopefully some basketball on Thursday, then some leg work on Friday. I need to start trying some light squats again, just to see how I feel. I might do Chest/Back on Friday and save legs for Saturday, depending on how I feel after basketball.

[daYDreAmErX]

Exam went super fine, now I need to eat something big...I only had 950 calories today so far :eek:

[homelifter]

Exam went super fine, now I need to eat something big...I only had 950 calories today so far :eek:

Great job Val! Get some good food tonight.

I had a good dinner, 8 oz turkey, 1 low carb wrap, smoked cheddar, large salad with balsamic vinegar and olive oil, 4 slices of tomato. Delicious.

[daYDreAmErX]

Workout tomorrow, can't wait !! Squat/DL/Push press :eek:

[kennny d]

Exam went super fine, now I need to eat something big...I only had 950 calories today so far :eek:

I had that much from my last meal at mcdonalds :eek:

[matthor]

Exam went super fine, now I need to eat something big...I only had 950 calories today so far :eek:


Workout tomorrow, can't wait !! Squat/DL/Push press :eek:

glad to hear Val. Always nice getting that weight off your mind and being able to lift carefree :D

[daYDreAmErX]

glad to hear Val. Always nice getting that weight off your mind and being able to lift carefree :D

I just had TWIX to celebrate my exam :o

[daYDreAmErX]

Oct-31 (Week #1, Workout B)

ATG Squat
55x5x1
67x5x1
80x5x2

Push Press
50x5x1
55x5x1
65x5x1
75x5x1

Deadlifts
95x5x1
115x5x1
135x5x1
150x5x1

Assisted Chinups (Hammer Grip)
80x12x3 (workset)

Decline Situps
BWx15x3 (workset)

Notes
Morning guise :D

Had a good recovery workout, my hip was feeling fine and I made sure my form was really strict.

The chins were hard, my lats are still burning :cool:

Gotta go take my shower, hope you all have a nice daY !

Cheers !

[homelifter]

Good workout Val. I'm glad to hear to went light and strict on your squats and deads. I hope you don't have any more problems with your hip too. The hammer grip chins look sweet. I love seeing you do work in that rep range.

Have a great day.

[DallasLynx]

Nice work DDX. I'm glad you are feeling better.

Have you considered box squatting? It has really helped my hip pain. Anyway, just a suggestion.

[daYDreAmErX]

Good workout Val. I'm glad to hear to went light and strict on your squats and deads. I hope you don't have any more problems with your hip too. The hammer grip chins look sweet. I love seeing you do work in that rep range.

Have a great day.

Thanks :)


Nice work DDX. I'm glad you are feeling better.

Have you considered box squatting? It has really helped my hip pain. Anyway, just a suggestion.

Well I did box squat when I was on Westside, but only for speed work. I dunno, if I start feeling some pain again I might switch to box squats. I'd like to complete this 9-weeks cycle on 5x5 and then just switch up the exercises a big, maybe add front squat and replace rows by power cleans and deadlifts by high pulls. I really enjoy full body workout, they give me a good sweat !

[homelifter]

I just found a superset that I am going to try on my next dead lift day. I am going to superset Dead Lifts and Rack pulls. The goal will be 10 reps of both at the same weight. I can thank Eric Broser from IronMan Magazine for the idea.

[daYDreAmErX]

I can than Eric Broser from IronMan Magazine for the idea.

:confused:

[homelifter]

:confused:

thank.

It was in an article he wrote that I read on the train last night.

[daYDreAmErX]

thank.

It was in an article he wrote that I read on the train last night.

oh lol I didn't get it, really.

[homelifter]

oh lol I didn't get it, really.

:D

Must be all that studying you are doing...your brain is fried.

[bigDADDY205]

I just found a superset that I am going to try on my next dead lift day. I am going to superset Dead Lifts and Rack pulls. The goal will be 10 reps of both at the same weight. I can thank Eric Broser from IronMan Magazine for the idea.

Ouch, have fun with that one! Sounds like hell, but probably pays off in the long run. I'm guessing ideally you can get 10 at what ever weight (I'm guessing 315 for you) and rack it and go from there. That one might be worth a shot sometime. :cool:

[homelifter]

Tonight's Planned workout-
Bi's/Tri's

Undergrip Chins-
BW+25 x
BW+25 x....BWx + x-reps

CGBP-
225x
225x...135x drop set

Incline DB Curls-
50x
50x + x-reps

Dips-
BW+45 x
BW+45 x....BWx Drop set

Concentration Curls-
30x
30x + x-reps

DB OH Tricep Ext-
95x
ss
Bench Dips-
BWx + x-reps

Standing Alt DB Curl/with Alt Hammer Curl-
35x

This Should be a monster Arm workout!

[homelifter]

Ouch, have fun with that one! Sounds like hell, but probably pays off in the long run. I'm guessing ideally you can get 10 at what ever weight (I'm guessing 315 for you) and rack it and go from there. That one might be worth a shot sometime. :cool:

From what I saw, whatever you do for the dead lift weight is what you'll get in the supersetted Rack Pulls for 10 reps. It sounds brutal, and probably is.

[bigDADDY205]

From what I saw, whatever you do for the dead lift weight is what you'll get in the supersetted Rack Pulls for 10 reps. It sounds brutal, and probably is.

That's what I figured, and I have just the set up to do that at home. When I'm feeling crazy..... :D. It'll be like an extra back day!

[matthor]

Glad to hear the hip is feeling better Val - now dont rush it back too quick!


From what I saw, whatever you do for the dead lift weight is what you'll get in the supersetted Rack Pulls for 10 reps. It sounds brutal, and probably is.

holy **** - that sounds like torture!

[Bonebrake]

Man! :eek:

If you finish that arm workout tonight they might fall off!

You're going to get such a huge pump they will cut off their own blood supply! *LOL* :D

[homelifter]

Man! :eek:

If you finish that arm workout tonight they might fall off!

You're going to get such a huge pump they will cut off their own blood supply! *LOL* :D

I'm hoping to pop some new stretch marks!

[homelifter]

Bi's/Tri's
10/31/07

Undergrip Chins-
BW+25 x 10 PR
BW+25 x 7....BWx5 + 4 x-reps

CGBP-
225x12 PR
225x11...135x11 drop set PR

Incline DB Curls-
50x12 PR
50x9 + 5 x-reps

Dips-
BW+45 x 12
BW+45 x 9....BWx11 Drop set

Concentration Curls-
30x15
30x12 + 5 x-reps

DB OH Tricep Ext-
95x20
ss
Bench Dips-
BWx16 + 5 x-reps *holy sheet

Standing DB Curl/with Alt Hammer Curl-
35x10

Massive, skin splitting pump...one of the best workouts..EVER.

[daYDreAmErX]

Good job Jon ! CGBP are impressive :eek:

[matthor]

that was an in-fkn-tense session Jon.

[homelifter]

Good job Jon ! CGBP are impressive :eek:

Thanks Val. I haven't done them in a while and I was wondering how I'd do. Previous PR was 10, before I hurt my shoulder. At least I know I'm really moving in the right direction.

I was happy with pretty much everything tonight. I can feel the growth. I just took my Torrent Post workout shake. I'll do some oats, fruit, and protein before bed.

[homelifter]

that was an in-fkn-tense session Jon.

Thanks matthor!

I had some serious focus and intensity tonight. I even cut my rest periods down a little bit. You should try that workout for arms some time.

[iron619]

Damn good workout Jon. It's always motivating to see PRs like that. Your vertical pulling strength is getting pretty good!

[homelifter]

Damn good workout Jon. It's always motivating to see PRs like that. Your vertical pulling strength is getting pretty good!

Thanks Chris.

[wala]

I'm liking your latest workout DL.

I think doing underhand grip chins for bi's is a cool move bro, I'm a big believer in pulling work for biceps!

Good lifts and numbers!

[AlwaysStrivin]

Jon, you're a strong SOB. Your CGBP is great and your incline DB curls are frickin insane. Great workout.

[homelifter]

I'm liking your latest workout DL.

I think doing underhand grip chins for bi's is a cool move bro, I'm a big believer in pulling work for biceps!

Good lifts and numbers!

Thanks wala. I try to do undergrip chins as my starting lift every third workout. I switch between BB Cheat Curls, Preacher Curls, and Undergrip Chins. The variety seems to really work well for me.

[homelifter]

Jon, you're a strong SOB. Your CGBP is great and your incline DB curls are frickin insane. Great workout.

Thanks Adam, I'm getting stronger. I felt good about my CGBP's last night after not doing them for quite a while. I'm about ready to move to 55's for incline DB Curls...if I only had 55 lb DB's. :( I need to buy some soon.

[littlechick]

nice "best workout ever" HL

and hi Day!

[homelifter]

nice "best workout ever" HL

and hi Day!

Thanks Leah...My arms are so sore this morning. I know I am going to see some good growth from these workouts. I'm guessing by the time I get done bulking in 3 months my arms will be over 20"...hopefully over 20.5".

How big are your legs again?

[littlechick]

Thanks Leah...My arms are so sore this morning. I know I am going to see some good growth from these workouts. I'm guessing by the time I get done bulking in 3 months my arms will be over 20"...hopefully over 20.5".

How big are your legs again?

****..currently 20.5" and prob gonna get smaller once i start dieting in the new year....

NO NOODZ! :mad:

[homelifter]

****..currently 20.5" and prob gonna get smaller once i start dieting in the new year....

NO NOODZ! :mad:

LOL..don't worry Leah. I'll be cutting starting Feb 3rd. I'm not planning on losing much size though.

[bigDADDY205]

Damn Homie, that was nasty! How long were the rest periods? That's the key to the skin splitting pump imo. Great strength overall, CGBP's and chins were great. I haven't done either in a while, maybe on my next rotation.

[homelifter]

Damn Homie, that was nasty! How long were the rest periods? That's the key to the skin splitting pump imo. Great strength overall, CGBP's and chins were great. I haven't done either in a while, maybe on my next rotation.

I kept them at about 2 minutes, usually, I take 3 minutes. I felt like I recovered a lot faster last night. I did start taking beta-alanine again after a couple weeks of not having any. That could play a large part.

[scott_donald]

so who lifts more weight - day or home???

[homelifter]

so who lifts more weight - day or home???

I think I do...but Val is catching up. :D

[daYDreAmErX]

I think I do...but Val is catching up. :D

:rolleyes:

[homelifter]

I think I'm going to skip basketball tonight. I am going to try some very light squats for a warm up, and then do the superset of deads and rack pulls. I just have to try that. I'll do some other leg work tonight too.

I'll either do chest/back, or take a rest day on Friday. We'll have to see how I feel after these dead lifts tonight. I might need the rest day to recover. Saturday is always a good day to do Chest/Back too. Just can't wait to hit the weights tonight.

[matthor]

I think I'm going to skip basketball tonight. I am going to try some very light squats for a warm up, and then do the superset of deads and rack pulls. I just have to try that. I'll do some other leg work tonight too.

I'll either do chest/back, or take a rest day on Friday. We'll have to see how I feel after these dead lifts tonight. I might need the rest day to recover. Saturday is always a good day to do Chest/Back too. Just can't wait to hit the weights tonight.

sucka for punishment!

[daYDreAmErX]

MY LEGS ARE FKIN BURNING !

Did my HIT cardio session... 10 km on the stationary bike omg my legs were on fire...

10 km
22:23 min
360 cals burned
avg speed 28 km/h

[homelifter]

Great cardio session Val. You'll be feeling that one tomorrow!

I'm warming up for my workout now. Light squats are feeling pretty good, but it will still be a while before I can go even moderately heavy.

Deadlifts supersetted with Rack Pulls...FTW

[homelifter]

Warm-Ups-
Squats-
135x10
135x10
135x10
135x10
Hypers-
BWx10
BWx10

Work Sets-
Dead Lift-
315x10
315x10
ss
Rack Pulls-Just below knee level
315x10
315x10

GHR's*
BWx16
BWx14
*all sets assisted

Donkey Calf Raises
150x15
150x14

Squats didn't feel too bad, just a little catch in my back, but getting better. I'll start doing more light squats...maybe try 135 for 30 or 40 reps soon.

All I can say about the Dead Lift/Rack Pull Combo is HOLY SHEET!

The GHR's and Donkey Calf Raises were ok..just totally wiped out from the deads and rack pulls.

[daYDreAmErX]

Great cardio session Val. You'll be feeling that one tomorrow!

I'm warming up for my workout now. Light squats are feeling pretty good, but it will still be a while before I can go even moderately heavy.

Deadlifts supersetted with Rack Pulls...FTW

You're crazy with your superset lol

OK, and I'm crazy too with HIT and squatting 3 times/week :D

[homelifter]

You're crazy with your superset lol

OK, and I'm crazy too with HIT and squatting 3 times/week :D

Yah, I'd have to agree with you. Cut from the same cloth.

I am still light headed and shaking from that superset. I finally don't feel like puking though.

[matthor]

guys guys. You're both crazy :eek:

[daYDreAmErX]

guys guys. You're both crazy :eek:

O'RLY ?

:D

[matthor]

O'RLY ?

:D

crazy like a fox!

[daYDreAmErX]

crazy like a fox!

I take it as an Aussie expression :eek:

[matthor]

I take it as an Aussie expression :eek:

this man has said it on occasion

http://z.about.com/d/tvcomedies/1/7/n/5/-/-/homer_simpson.jpg

[daYDreAmErX]

I'm in love :o

[AlwaysStrivin]

I'm in love :o

I do hope this is in reference to me.

[Skull Crusher Chris]

I'm in love :o
With whom:D

[DallasLynx]

Warm-Ups-
Squats-
135x10
135x10
135x10
135x10
Hypers-
BWx10
BWx10

Work Sets-
Dead Lift-
315x10
315x10
ss
Rack Pulls-Just below knee level
315x10
315x10

GHR's*
BWx16
BWx14
*all sets assisted

Donkey Calf Raises
150x15
150x14

Squats didn't feel too bad, just a little catch in my back, but getting better. I'll start doing more light squats...maybe try 135 for 30 or 40 reps soon.

All I can say about the Dead Lift/Rack Pull Combo is HOLY SHEET!

The GHR's and Donkey Calf Raises were ok..just totally wiped out from the deads and rack pulls.

Damn HL, that's a lot of work. Nice job.

I'm surprised your back hurts from squats but not deads/racks. Interesting.

[homelifter]

Damn HL, that's a lot of work. Nice job.

I'm surprised your back hurts from squats but not deads/racks. Interesting.

Thanks DL.

I have the same problem that Mozz does. Between my ribs in back, but I've also got some soreness in front, so I probably zipped the muscle between the ribs all the way around. Putting weight on my back is what hurts, but if I get warmed up, pulling doesn't hurt

[DallasLynx]

Thanks DL.

I have the same problem that Mozz does. Between my ribs in back, but I've also got some soreness in front, so I probably zipped the muscle between the ribs all the way around. Putting weight on my back is what hurts, but if I get warmed up, pulling doesn't hurt

Interesting. That sounds pretty miserable.

[homelifter]

Interesting. That sounds pretty miserable.

It has been very uncomfortable, at first it hurt to breath. Now, not so bad. Usually just sore and tight. It will be a while before I squat heavy again...and that sucks.

[homelifter]

Tonight is going to be a total rest night. The dead lift/rack pull superset is hitting me pretty hard today. I'll take a rest day and hit Chest/Back tomorrow. I am hoping to get another rep on my first set of bench with 275 tomorrow too. That will put me right where I want to be for progression.

I am going to do some light leg work on Sunday, maybe some db lunges and db squats...more light squats too. Might even throw some SLDL's in.

Monday, I'm going to the gym to do some cardio, then I'll hit a shoulder workout. I may stop and pick up some 40 lb db's and give those a try for Latteral raises. I hate to spend the money though.

[bigDADDY205]

Damn HL, that's a lot of work. Nice job.

I'm surprised your back hurts from squats but not deads/racks. Interesting.

x2, nice job. That is weird, hope it gets better. I'm gonna give that deadlift/rack pull combo a go today, after ANOTHER 405 attempt!

[homelifter]

x2, nice job. That is weird, hope it gets better. I'm gonna give that deadlift/rack pull combo a go today, after ANOTHER 405 attempt!

Be prepaired to feel like you are going to puke. I knew it was going to be tough, but it was harder than I thought it would be.

[daYDreAmErX]

I do hope this is in reference to me.


With whom:D

LOL :D you guys are craking me up.

[daYDreAmErX]

Nov-02 (Week #1, Workout c)

ATG Squat
55x5x1
67x5x1
80x5x1
95x5x1
110x3x1
80x8x1

Flat BB Bench Press
45x5x1
55x5x1
65x5x1
75x5x1
89x3x1
65x8x1

Pendlay Rows
45x5x1
50x5x1
60x5x1
70x5x1
80x3x1
60x8x1

Dips
BWx8x3 (workset)

Straight BB Curls
65x7x3 (workset)

DB Overhead Tricep Extensions
50x8x3 (workset)

Notes
Hai guise :D

This workout was reallllllllllllllllllllly long but I enjoyed it :) I'm feeling great, even if my legs are really sore :eek:

Time to eat, I'm starving !!

Cheers and have a good weekend !

[homelifter]

Good workout Val. I'm glad you enjoyed your workout. How does your hip feel after doing squats?

Your dips are getting better again!

[daYDreAmErX]

Good workout Val. I'm glad you enjoyed your workout. How does your hip feel after doing squats?

Your dips are getting better again!

Hip is feeling good, quads are on fire :D

Lunch :

cream of broccoli, 2oz avocado, 5oz chicken breast, 1 ww pita bread

[daYDreAmErX]

OK so I'm glad with this last week, it was more of a test week to see if my lower body was alright with the 5RM numbers I estimated.

Real deal is starting this week with my cutting diet.

Here how things are gonna look like :

Workout --------------

Workout A
Power Cleans 5x3
Flat BB Bench Press 5x5
Squat 5x5

+ Assistance Abs
+ Hypers

Workout B
Hang Cleans 5x3
Push Press 5x5
Front Squat 5x5

+ Assistance Chins
+ Assistance Abs

Workout C
Pendlay Rows 5x5 (same weight)
Bench Press 5x5 (same weight)
Deadlifts 5x5 (same weight)

+ Assistance biceps/triceps

Cardio on Tuesday/Thursday

Diet ---------------

4 meals consisting of :

Meal 1 : oatmeal or basmati rice, protein shake, fruits
Meal 2 : veggies + meat + EVOO
Meal 3 : same as meal 2
Meal 4 : shake w/ skim milk and PB

+ PWO shake on workout days


Welcome to comments :D

[terracotta]

Everything looks good to me Val :)

[daYDreAmErX]

Everything looks good to me Val :)

Oh, hai :)

[DallasLynx]

Workout --------------

Workout A
Power Cleans 5x3
Flat BB Bench Press 5x5
Squat 5x5
+ Assistance Abs
+ Hypers

I like this day. I would reverse the lift order if it was me. The more likely I am to drop a weight on myself the sooner I do the lift. So I'd go Squat, Bench, Clean.

Are these ramped sets? Trying to PR the final set? I assume they are b/c they say (same weight) on day C.

Workout B
Hang Cleans 5x3
Push Press 5x5
Front Squat 5x5
+ Assistance Chins
+ Assistance Abs

I would almost rather see you bring deadlifts here and move the cleans to day C. Fronts, Push Press, Deads, Chins, Abs. I like that combo. I also like what you have, but that is all that I might change. I'm assuming the B day is ramped weight.

Workout C
Pendlay Rows 5x5 (same weight)
Bench Press 5x5 (same weight)
Deadlifts 5x5 (same weight)

+ Assistance biceps/triceps

This is the day that scares me a bit b/c I've done the advaned 5x5 and I know that any day with a bunch of straight weight can be brutal. If you really want to do straight weight on deads I would do 3 sets of 5. I'd prefer to see you ramp the deads and try to PR them for a 5RM. One of the things I did not like about the advanced was that deadlifts were only done 5x5 and there was no 1x5. I think it is too much if you are working hard in other lifts.

Cardio on Tuesday/Thursday

Diet ---------------

4 meals consisting of :

Meal 1 : oatmeal or basmati rice, protein shake, fruits
Meal 2 : veggies + meat + EVOO
Meal 3 : same as meal 2
Meal 4 : shake w/ skim milk and PB

+ PWO shake on workout days

Solid



I would consider mixing the straight set days with ramped days. That is something that was done on the advanced 5x5 which I liked. For example Monday might be 5x5 bench with 1x5 pendlays, while Friday was 1x5 bench with 5x5 pendlays. If you are going to try to progress every week I don't like the idea of putting all the volume in one day. Spread it out.

I think this spreads out the volume better.

All of this is just my opinion for what worked for me.

[daYDreAmErX]

OK thanks Dallas :) I knew it about the order of lifts and I'll definitely make the necessary changes.

I planned to start with 3x5 on "straight sets" day and then move on. I'll try to do is and see how it feels and I might adjust from there.

DIet = keep it simple and it works :p

Thanks again !

Val

[DallasLynx]

OK thanks Dallas :) I knew it about the order of lifts and I'll definitely make the necessary changes.

I planned to start with 3x5 on "straight sets" day and then move on. I'll try to do is and see how it feels and I might adjust from there.

DIet = keep it simple and it works :p

Thanks again !

Val

Anytime.

When I said go to 3x5 for straight sets I really meant on the deads. For the rows and the bench I think 5x5 is fine as long as you can manage the weight and it doesn't beat you up too much. Just make sure to start low. Maybe 75% of your 5RM. You can always add weight over time.

[wala]

wow HL, strong workout, good volume!

And Day, your workout looks tough and dips too (I love dips :D) Good stuff!

[scott_donald]

OK so I'm glad with this last week, it was more of a test week to see if my lower body was alright with the 5RM numbers I estimated.

Real deal is starting this week with my cutting diet.

Here how things are gonna look like :

Workout --------------

Workout A
Power Cleans 5x3
Flat BB Bench Press 5x5
Squat 5x5

+ Assistance Abs
+ Hypers

Workout B
Hang Cleans 5x3
Push Press 5x5
Front Squat 5x5

+ Assistance Chins
+ Assistance Abs

Workout C
Pendlay Rows 5x5 (same weight)
Bench Press 5x5 (same weight)
Deadlifts 5x5 (same weight)

+ Assistance biceps/triceps

Cardio on Tuesday/Thursday

Diet ---------------

4 meals consisting of :

Meal 1 : oatmeal or basmati rice, protein shake, fruits
Meal 2 : veggies + meat + EVOO
Meal 3 : same as meal 2
Meal 4 : shake w/ skim milk and PB

+ PWO shake on workout days


Welcome to comments :D

i like...

[homelifter]

Everything looks good to me Val.

I'd still like to see you do some more work in the 10-12 rep range for a while and throw some hypertrophy work in druing your next bulk.

As you get closer to your reserve work, some drop sets might be a good addition as well....but that is just my preference.

[matthor]

hey Val - exciting new program. I have to agree with most of what dallas had said above. Tho i would tend to want cleans at the beginning rather than the end as you want to be fresh and explosive for this lift

[daYDreAmErX]

Thanks guise for all your comments :D

Just went to see American Gangster.. been waiting for this movie for months !! It was awesome !!!!!!!!!! 10/10 :)

[daYDreAmErX]

Cutting Diet, Day 1

- Meal 1 -
1/2c oats
3/4c frozen mixed berries
1.5 scoop whey
2 caps salmon oil

- Meal 2 -
1c mixed veggies
5oz chicken breast
1tbsp olive oil

- Meal 3 -
1c broccoli
7oz pollock
2/3oz walnuts

- Meal 4 -
2 scoops ON Pro Complex
1c skim milk
1tbsp PB
2 caps salmon oil

1640 cals
194g protein
87g carbs (21g fiber)
54g fat

[homelifter]

Your diet looks great Val...but 1640 Cals seems a little light? If you feel overly hungry does that give you room for a snack?

I really like the breakfast shake. I've been adding a couple tbsp of EVOO to mine lately. How does the shake stick with you?

[daYDreAmErX]

I ate the oats plain with water and the shake was with the frozen berries and the whey (that tastes super bad...). Was a pretty thick shake :D

Yeah, I think I'll need a snack somewhere, maybe soy nuts this afternoon. I'm hungry but it's manageable with some cha? tea and a lot of water. I'm not really active today so I guess it's okay, I'll bump the cals a bit tomorrow for a workout day. Also planned a refeed on Friday night, probably whole wheat pasta.

[Lowdown5]

Sorry I have been MIA, life sometimes places other demands on us. Looks like both of you are doing great and i will check in on you both as often as possible.

[homelifter]

I ate the oats plain with water and the shake was with the frozen berries and the whey (that tastes super bad...). Was a pretty thick shake :D

Yeah, I think I'll need a snack somewhere, maybe soy nuts this afternoon. I'm hungry but it's manageable with some cha? tea and a lot of water. I'm not really active today so I guess it's okay, I'll bump the cals a bit tomorrow for a workout day. Also planned a refeed on Friday night, probably whole wheat pasta.

LOL...It doesn't sound that bad.

I thought you might need a little extra something in there. The tea is a great idea to help curb your hunger too.

The refeed sounds good. Are you planning to refeed once a week?

[daYDreAmErX]

LOL...It doesn't sound that bad.

I thought you might need a little extra something in there. The tea is a great idea to help curb your hunger too.

The refeed sounds good. Are you planning to refeed once a week?

Once a week and when I get around 15% bf I'll go with 2 refeed/week.

[homelifter]

Sorry I have been MIA, life sometimes places other demands on us. Looks like both of you are doing great and i will check in on you both as often as possible.

Good to have you back Lowdown. Hope everything is OK. Thanks again for the books.

[homelifter]

Once a week and when I get around 15% bf I'll go with 2 refeed/week.

How long is your cut going to last? Untill you reach your BF % goal, or just for a month or two?

[daYDreAmErX]

How long is your cut going to last? Untill you reach your BF % goal, or just for a month or two?

I think if I don't see some strength loss, I'll just keep going and see where that leads me.

[homelifter]

I think if I don't see some strength loss, I'll just keep going and see where that leads me.

If I know you, you'll still be setting PR's for some time.

[daYDreAmErX]

If I know you, you'll still be setting PR's for some time.

I don't really care, as long as I improve and don't injure myself, I'm happy.

[homelifter]

I don't really care, as long as I improve and don't injure myself, I'm happy.

I know what you mean....I feel the same way. Especially the part about no injuries.

I learn a lot from following your diet...thanks.

[Lowdown5]

Good to have you back Lowdown. Hope everything is OK. Thanks again for the books.



You are welcome Homie.

[homelifter]

Chest/Back

Bench-
135x10 w/u
135x10 w/u
135x10 w/u
135x10 w/u
225x5 w/u
275x12 PR *this is exactly where I want to be
265x11
265x10 *I really wanted to make sure I hit 10 reps on this set.
195x21

DB Row-
150x15 PR
150x10
150x8 *slow reps with a stretch on the bottom...very tough
95x18

Incline DB Press-
95x12
ss
Incline DB Flies-
50x10

Hammer Grip Chins-
BWx10
ss
Bent Over BB Row-
225x8

Great workout today. I felt really strong. I hit the reps I want on my bench, so I'll move up on my progression on my next Chest/Back Day. The DB rows were tough and my back got a great pump from them. I even got a good pump in my arms today. I didn't leave anything in the tank...not by a long shot. Feels great.

[daYDreAmErX]

Nice job on the bench :D

We need more videos !!

[homelifter]

Nice job on the bench :D

We need more videos !!


Thanks Val!!

Soon..very soon. I didn't want to do vids untill I started hitting PR's again. I'm there now.

As happy as I am that I'm hitting PR's again on Bench...the DB Rows make me even happier. I'm not much of a PR person either, but I felt strong..that is a great feeling.

[DallasLynx]

Nice job on the bench and rows HL! That's some serious weight!

[matthor]

huge session Jon.

Your volume scares me sometimes :D


I don't really care, as long as I improve and don't injure myself, I'm happy.

right on!

[Bonebrake]

Huge session x 2! :eek:

Huge volume and huge weight! I can't believe your progress Homie and I don't see any barrier in sight for you. ;)

[homelifter]

Nice job on the bench and rows HL! That's some serious weight!

Thanks DL. 275 felt pretty light to me today. 2 more workouts with 275 and I'll go to 285 for my first set. Can't wait for that!!!

I feel absolutely great after that workout too. Massive pump that exploded when I took my torrent post workout shake. Unreal!

[daYDreAmErX]

Jon the unstoppable :cool:

[homelifter]

huge session Jon.

Your volume scares me sometimes :D

right on!

I do some high volume sometimes, don't I...lol. I took an extra day of rest yesterday. I listen very close to how my body feels...and make adjustments.

I lift untill I get the right feel...if that makes sense. I know when I've done enough..and I go untill I reach that point.


Huge session x 2! :eek:

Huge volume and huge weight! I can't believe your progress Homie and I don't see any barrier in sight for you. ;)

Thanks Bb...I have the same feeling. I feel like I am gaining momentum.

[homelifter]

Jon the unstoppable :cool:

:D

UNSTOPPABLE!!

[homelifter]

Dinner....Yes, I ate the whole thing...STEAK FTW!

http://i183.photobucket.com/albums/x169/homelifter/IMG_0551.jpg

[homelifter]

Here is a good pick of my kids and I.

http://i183.photobucket.com/albums/x169/homelifter/IMG_0545.jpg

[daYDreAmErX]

Your daughter is sooooooooooooooooo cute :o

Plus, I know she likes me lol

[homelifter]

Your daughter is sooooooooooooooooo cute :o

Plus, I know she likes me lol

Thanks Val...yes, she does. :)

I'm really missing them right now and going through some pics.

[CYTX]

your son in the glasses looks like he is gonna be a haus like dad.

Good looking kiddos homie

[homelifter]

your son in the glasses looks like he is gonna be a haus like dad.

Good looking kiddos homie

I think you are right...he'll be a big boy.

Thanks cy.

[Lowdown5]

Great looking family my friend!

[homelifter]

Great looking family my friend!

Thanks Lowdown.

[matthor]

dude that steak was as big as your daughter :eek:

Great looking family mate

[homelifter]

dude that steak was as big as your daughter :eek:

Great looking family mate

It was very good too. I am getting hungry again, if you can believe that.

[homelifter]

I am so sore this morning. I must have done a good job yesterday. I'm going to go to the gym today and do some cardio. I'll also do some light leg work. Here is this week's schedule.

Monday-Cardio and Legs
Tuesday-Shoulders
Wednesday-Arms
Thursday-Dead Lift work
Friday-Rest
Saturday-Chest/Back

This could change, but that is the plan.

[daYDreAmErX]

Nov-05 (Week #1, Workout A)

ATG Squat
55x5x1
70x5x1
80x5x1
95x5x1
110x5x1

Flat BB Bench Press
45x5x1
55x5x1
65x5x1
75x5x1
90x5x1

Power Cleans *new exercise*
70x5x3

45-Deg Hypers
BW+40x5x2

Rope Cable Crunches
120x12x4

Notes
Hai guise :D

I had a good workout, a crazy sweat and a good time doing power cleans for the first time. I think my form was fairly okay. I didn't know these were so hard on the knees tho :eek: Can't wait to do them again next week !

Time to eat !! Cutting diet, day #2 :) I'll post my diet later tonight.

Cheers !

Val

[homelifter]

Great workout Val.

Squats are looking good. I hope you keep your strength progression keep on going as your cut diet does.

[Lencho]

Nice work, Val.



I didn't know these were so hard on the knees tho :eek: Can't wait to do them again next week !



Hard on the knees how?

[daYDreAmErX]

Nice work, Val.

Hard on the knees how?

Thanks Lencho !

Hard like when I jump to get under the bar... But "hard" not like "sore/injured"... Just felt the shock in my knees and I didn't know it was going to be that way.

BTW, what is considered a good power cleans number ? Like your own bodyweight ?!

[Lencho]

Thanks Lencho !

Hard like when I jump to get under the bar... But "hard" not like "sore/injured"... Just felt the shock in my knees and I didn't know it was going to be that way.

BTW, what is considered a good power cleans number ? Like your own bodyweight ?!

Oh, I see. That makes more sense.


I guess your own BW would be a good number for the average intermediate lifter such as us.

[daYDreAmErX]

Oh, I see. That makes more sense.


I guess your own BW would be a good number for the average intermediate lifter such as us.

Sh*t that means I'd have to clean at least one pie on each side :eek:

It's possible :cool: nuff said

[Fuerza_M]

Nov-05 (Week #1, Workout A)

ATG Squat
55x5x1
70x5x1
80x5x1
95x5x1
110x5x1

Flat BB Bench Press
45x5x1
55x5x1
65x5x1
75x5x1
90x5x1

Power Cleans *new exercise*
70x5x3

45-Deg Hypers
BW+40x5x2

Rope Cable Crunches
120x12x4

Notes
Hai guise :D

I had a good workout, a crazy sweat and a good time doing power cleans for the first time. I think my form was fairly okay. I didn't know these were so hard on the knees tho :eek: Can't wait to do them again next week !

Time to eat !! Cutting diet, day #2 :) I'll post my diet later tonight.

Cheers !

Val

Buen Trabajo, hey amiga did you finish with Max OT

[daYDreAmErX]

Buen Trabajo, hey amiga did you finish with Max OT

Too hard on my body right now, but will get back at it when I'm totally uninjured.

[daYDreAmErX]

Macros
1701 cals
172g protein
143g carbs (22g fiber)
50g fat

[homelifter]

Legs-

2 miles on the treadmill. About 25 minutes.

Leg Press-
5 plates per side x 10
7 plates per side x 4
4 plates per side x 12

Leg Curl-
170x12
170x9 + 5 x-reps

Leg Ext-
250x12
250x9 + 5 x-reps

Felt good. I decided to use some equipment at the gym I don't normally get to use.

[matthor]

great session and macro's Val. I have no doubt your cleans will skyrocket as you become more familiar with them :)

[homelifter]

Got asked to play volleyball tomorrow. I probably have to work tomorrow after volleyball too. I still think I'll get a Shoulder workout in, but it might have to be shortened a little. We'll have to see.

[daYDreAmErX]

great session and macro's Val. I have no doubt your cleans will skyrocket as you become more familiar with them :)

Thanks :) I defnitively love power cleans, I was scared to do them but it went pretty fine !!

[bigDADDY205]

I'm way behind, but nice looking stuff from both of you. HL, I think I called that 275 for 12, didn't I? Val, new workout looks good. I want to throw in power cleans somewhere in my workouts, maybe deadlift day.

[homelifter]

I'm way behind, but nice looking stuff from both of you. HL, I think I called that 275 for 12, didn't I? Val, new workout looks good. I want to throw in power cleans somewhere in my workouts, maybe deadlift day.

Yah, you called it. I really need to hit 13 reps on my next chest day and 14 reps the following. That way I know when I go for 285, I'll get at least 10 reps.

I am considering a couple weeks of cutting after Thanksgiving. I weighed in at 288 this morning. Even though my diet has been really good, excellent in fact, I have the ability to put on fat like its going out of style. I am going to try to do cardio on my rest days.`

My cardio went pretty well yesterday. I walked at 4.2, then 4.5, than ran at 6.0 for the last 5 minutes. I felt a lot better running than I thought I would, but people probably felt bad for the poor treadmill. That machine took a pounding....lol.

I am going to get to the point where I'm tracking my diet on here again, and using nutridiary to track my calories and macros.

I can't complain with how I feel when I'm working out. I'm growing some serious muscle right now too. I'm just putting a little bit of a belly on and my pants aren't fitting like they used to. We'll see how I do up to Thanksgiving, and make the determination then. There could be a Thanksgiving to Christmas cut in my future.

[littlechick]

can't give up the thansgiving/christmas feasts eh??? cut in between..good idea :)

that poor treadmill :eek:

[MISSINGLINK]

Nov-05 (Week #1, Workout A)

ATG Squat
55x5x1
70x5x1
80x5x1
95x5x1
110x5x1

Flat BB Bench Press
45x5x1
55x5x1
65x5x1
75x5x1
90x5x1

Power Cleans *new exercise*
70x5x3

45-Deg Hypers
BW+40x5x2

Rope Cable Crunches
120x12x4

Notes
Hai guise :D

I had a good workout, a crazy sweat and a good time doing power cleans for the first time. I think my form was fairly okay. I didn't know these were so hard on the knees tho :eek: Can't wait to do them again next week !

Time to eat !! Cutting diet, day #2 :) I'll post my diet later tonight.

Cheers !

Val

Nice workout Val. I love the color scheme of the workouts!

[homelifter]

can't give up the thansgiving/christmas feasts eh??? cut in between..good idea :)

that poor treadmill :eek:

That is what I was thinking. I just need to get motivated. I was then thinking that I'll bulk from Christmas to my birthday in February, then cut for 3 months.

I think the motor life on that particular treadmill has been greatly reduced. I'll have to keep switching treadmills so that I don't wear one out quicker than the rest.

[littlechick]

That is what I was thinking. I just need to get motivated. I was then thinking that I'll bulk from Christmas to my birthday in February, then cut for 3 months.

I think the motor life on that particular treadmill has been greatly reduced. I'll have to keep switching treadmills so that I don't wear one out quicker than the rest.

man..I dont know how you and cut and bulk so often...I think my body would rebel...

are you a heavy runner?? I could just imagine the noise that must have made ;)

[daYDreAmErX]

Nice workout Val. I love the color scheme of the workouts!

Thanks LINK, I'm trying to constantly improve and attract you in my journal :p

[homelifter]

man..I dont know how you and cut and bulk so often...I think my body would rebel...

are you a heavy runner?? I could just imagine the noise that must have made ;)

I don't mind cutting and bulking often. It is just something I have to do.

The lights in the gym would dim every time my feet hit the treadmill and the motor would strain to keep going..well not really that bad.

[homelifter]

Thanks LINK, I'm trying to constantly improve and attract you in my journal :p

You are such a Flirt.

[daYDreAmErX]

You are such a Flirt.

Jealous :rolleyes:

... and such a hater

[daYDreAmErX]

Time to take a little break, been studying from 7:30 to 10 am loll

[PowerBuilder08]

Time to take a little break, been studying from 7:30 to 10 am loll

Hai you

[Surive123]

Hai you

omg HI AC!


Time to take a little break, been studying from 7:30 to 10 am loll

Hai :o

[daYDreAmErX]

Hai you




Hai :o

Hai young men :o

[DallasLynx]

Nice work on the 5x5 DDX. Looks like you did well on the first day.

I think BW on power cleans is actually pretty good unless you are an OLY lifter.

[daYDreAmErX]

Nice work on the 5x5 DDX. Looks like you did well on the first day.

I think BW on power cleans is actually pretty good unless you are an OLY lifter.

Well I think I can do 115 lbs in 5-6 weeks because I started with a conservative number and I think my form and speed are actually pretty well.

[DallasLynx]

Well I think I can do 115 lbs in 5-6 weeks because I started with a conservative number and I think my form and speed are actually pretty well.

Oh, I'm not saying you can't do it. I'm just saying that I think BW is pretty good unless cleans are something you are really training as a competitive lift accessory.

[MISSINGLINK]

Time to take a little break, been studying from 7:30 to 10 am loll

What are you studying for?

[daYDreAmErX]

What are you studying for?

A big paper work (25 pages) to do and I have an exam tomorrow afternoon in Strategic Studies.

[homelifter]

Looks like my work schedule could get changed for the next month or so. I might be working from home at night for a while. That would make getting to the gym almost every day something I could do. I might start doing a lot more cardio work if that happens. I wouldn't miss the 2-3 hours of commuting every day either.

[homelifter]

Shoulders
11/06/07

DB Shoulder Press-
45x10 w/u
45x10 w/u
45x10 w/u
65x5 w/u
95x11 PR
95x9
85x10

Rear Delt Flies-
30x10
25x14
25x12 + 5 x-reps

Latteral Raises-
35x14
35x12
ss
Upright Rows-
85x12
85x10 + 5 x-reps
ss
Cuban Press-
25x12
25x8

Shortened the workout just a little because of Volleyball tonight. Still had a great workout. Huge PR on DB shoulder Presses. I'm looking forward to buying some 100 lb DB's at some point in the future! DB shoulder pressing HONDO's seems like a huge milestone...I can't wait to pass it. Shoulders feel good...pumped.

[TexAss]

Looks like my work schedule could get changed for the next month or so. I might be working from home at night for a while. That would make getting to the gym almost every day something I could do. I might start doing a lot more cardio work if that happens. I wouldn't miss the 2-3 hours of commuting every day either.

I will hate you for this if it goes through :p

[homelifter]

I will hate you for this if it goes through :p

Then you will hate me....starting next week, I'll be working a lot of nights.

[daYDreAmErX]

Decided not to do cardio during the week, only on Saturday. My diet is really good so I'll only add more cardio if my weight doesn't change.

[Skull Crusher Chris]

Hai Val, sorry I haven't dropped by in a while:(

How are you doing?

[daYDreAmErX]

Hai Val, sorry I haven't dropped by in a while:(

How are you doing?

I'm doing good, school is going crazy tho :eek:

[matthor]

huge session again Jon. You have been hitting PR's pretty regularly, good job.

Plan sounds good Val - why do cardio if you dont need to lol. Just enough to keep conditioning

[Skull Crusher Chris]

I'm doing good, school is going crazy tho :eek:
Yeah same, beens keeping me down. Had sooo much stuff due these past few weeks.

[homelifter]

huge session again Jon. You have been hitting PR's pretty regularly, good job.

Plan sounds good Val - why do cardio if you dont need to lol. Just enough to keep conditioning

Thanks matthor...I really felt great tonight. I am going to progress with the 95's for a while...try to get 15 to 16 reps, then I'll move up.

[homelifter]

Tomorrow is an arm day. I already can't wait to lift. I'm planning on BB Cheat curls for my first lift and some weighted Dips will be my second.

I'm part way through my night of work. I have 4-5 hours left tonight. I kinda like this working at night stuff. I love coffee..lol.

[daYDreAmErX]

Nov-07 (Week #1, Workout B)

Deadlifts
100x5x1
120x5x1
135x5x1
155x5x1

Push Press
50x5x1
60x5x1
70x5x1
80x5x1

Front Squat
45x5x1
50x5x1
60x5x1
70x5x1

Assisted Chinups (Hammer Grip)
70x8x3

Decline Crunches
BWx15x3

Notes
Morning guise :D

I had a really good workout, front squats were light but I'm trying to get used to the clean grip.

It's fking cold outside, I thought I was going to die when I woke up at 5 am :p

Big big big exam this afternoon, time to shower and to go to school !

Cheers !

[PowerBuilder08]

Clean grip on fronts ftw babe.

Good looking workout in general tho, nice push press.

Good luck on your exam

[daYDreAmErX]

Clean grip on fronts ftw babe.

Good looking workout in general tho, nice push press.

Good luck on your exam

Thanks Geoff :)

Did you start a new journal or you just stopped posting in yours ?

Or maybe you don't workout anymore :mad:

[PowerBuilder08]

Thanks Geoff :)

Did you start a new journal or you just stopped posting in yours ?

Or maybe you don't workout anymore :mad:

Haha :p

Just stopped posting in mine...it's in-season, and all the lifting is is quick maintenance type lifting, a.k.a. "Don't injure yourselves and go easy your bodies are already beat"

I'll be starting a new journal in early December once we get full-swing into our off-season stuff.

[homelifter]

Impressive workout today Val. Putting 80 lbs over your head for 5 reps is awesome. Did you wrap your wrists for the front squats? I've tried the clean grip on front squats before and it really hurt my wrists, no matter how light I went.

Good luck on your test.

[daYDreAmErX]

Impressive workout today Val. Putting 80 lbs over your head for 5 reps is awesome. Did you wrap your wrists for the front squats? I've tried the clean grip on front squats before and it really hurt my wrists, no matter how light I went.

Good luck on your test.

Didn't wrap my wrists, it went fine :) Wraps helped on the push presses tho !

Time to leave and go outside in the cold :mad:

[TheLBM]

I just started this yesterday.. WOW am i sore this morning
http://www.bodybuilding.com/fun/workout2.php?name=Ryan%27s+3-day+split+routine+for+definition&description=This+workout+helped+me+go+from+being+c hubby+and+flabby+to+bein+cut+up+and+defined+in+7+m onths.It+is+more+for+gaining+definition+but+does+n ot+add+much+mass.&type=Split&different=3&goal=Build+Muscle&days=3&schedule1=Y&schedule2on=&schedule2off=&person=&email=&E1%5B%5D=Bench+Press&R1%5B%5D=6-10&S1%5B%5D=4&E1%5B%5D=Incline+Bench+Press&R1%5B%5D=6-10&S1%5B%5D=3&E1%5B%5D=Decline+Bench+Press&R1%5B%5D=6-10&S1%5B%5D=3&E1%5B%5D=Dumb+bell+flies+&R1%5B%5D=6-10&S1%5B%5D=3&E1%5B%5D=French+Press&R1%5B%5D=6-10&S1%5B%5D=3&E1%5B%5D=Skull+crushers&R1%5B%5D=6-10&S1%5B%5D=3&E1%5B%5D=dips&R1%5B%5D=6-10&S1%5B%5D=3&E1%5B%5D=crunchs&R1%5B%5D=12-15&S1%5B%5D=4&E1%5B%5D=oblique+crunchs&R1%5B%5D=10-12&S1%5B%5D=3&E1%5B%5D=V-crunchs&R1%5B%5D=12-15&S1%5B%5D=4&sy1%5B%5D=Monday&E2%5B%5D=ez+bar+curl&R2%5B%5D=6-10&S2%5B%5D=3&E2%5B%5D=hammer+curls&R2%5B%5D=6-10&S2%5B%5D=3&E2%5B%5D=preacher+curls&R2%5B%5D=6-10&S2%5B%5D=3&E2%5B%5D=concentration+curls&R2%5B%5D=6-10&S2%5B%5D=3&E2%5B%5D=lat+pull+downs+or+pull+ups&R2%5B%5D=6-10&S2%5B%5D=3&E2%5B%5D=one+arm+row&R2%5B%5D=6-10&S2%5B%5D=4&E2%5B%5D=reverse+dumb+bell+flies&R2%5B%5D=8-12&S2%5B%5D=3&E2%5B%5D=full+body+crunchs&R2%5B%5D=12-15&S2%5B%5D=4&E2%5B%5D=oblique+V-up&R2%5B%5D=8-10&S2%5B%5D=3&E2%5B%5D=reverse+crunchs&R2%5B%5D=12-15&S2%5B%5D=4&sy2%5B%5D=Wednesday&E3%5B%5D=leg+extensions&R3%5B%5D=6-10&S3%5B%5D=3&E3%5B%5D=lying+leg+curls&R3%5B%5D=6-10&S3%5B%5D=3&E3%5B%5D=standing+calf+raises&R3%5B%5D=10-12&S3%5B%5D=3&E3%5B%5D=lunges&R3%5B%5D=8-10&S3%5B%5D=3&E3%5B%5D=squats&R3%5B%5D=6-10&S3%5B%5D=4&E3%5B%5D=upright+row%28close+grip%29&R3%5B%5D=6-10&S3%5B%5D=3&E3%5B%5D=milatary+press&R3%5B%5D=6-10&S3%5B%5D=3&E3%5B%5D=lateral+raises&R3%5B%5D=8-12&S3%5B%5D=3&E3%5B%5D=dumb+bell+shrugs&R3%5B%5D=8-10&S3%5B%5D=3&E3%5B%5D=weighted+crunchs+&R3%5B%5D=12-15&S3%5B%5D=4&E3%5B%5D=alternate+bicycle&R3%5B%5D=25&S3%5B%5D=2&E3%5B%5D=hanging+leg+raises&R3%5B%5D=12-15&S3%5B%5D=4&sy3%5B%5D=Friday&exercount=32&s2r=

:o

[homelifter]

Didn't wrap my wrists, it went fine :) Wraps helped on the push presses tho !

Time to leave and go outside in the cold :mad:

I'm glad they didn't hurt you. With my previous wrist injuries, it is unlikely I'll use a clean grip when front squatting. I don't front squat very often anyway.

At least you are able to use the wraps I sent you...keep pushing hard.

I'm already in the office this morning. I've had less than 3 hours of sleep. I found a big problem last night, and needed to get here ASAP. I hopped on the first train that came downtown. I am so tired.

[homelifter]

I just started this yesterday.. WOW am i sore this morning


Pretty interesting workout LBM. I would probably be sore too. Where you been?

[daYDreAmErX]

I just started this yesterday.. WOW am i sore this morning
http://www.bodybuilding.com/fun/workout2.php?name=Ryan%27s+3-day+split+routine+for+definition&description=This+workout+helped+me+go+from+being+c hubby+and+flabby+to+bein+cut+up+and+defined+in+7+m onths.It+is+more+for+gaining+definition+but+does+n ot+add+much+mass.&type=Split&different=3&goal=Build+Muscle&days=3&schedule1=Y&schedule2on=&schedule2off=&person=&email=&E1%5B%5D=Bench+Press&R1%5B%5D=6-10&S1%5B%5D=4&E1%5B%5D=Incline+Bench+Press&R1%5B%5D=6-10&S1%5B%5D=3&E1%5B%5D=Decline+Bench+Press&R1%5B%5D=6-10&S1%5B%5D=3&E1%5B%5D=Dumb+bell+flies+&R1%5B%5D=6-10&S1%5B%5D=3&E1%5B%5D=French+Press&R1%5B%5D=6-10&S1%5B%5D=3&E1%5B%5D=Skull+crushers&R1%5B%5D=6-10&S1%5B%5D=3&E1%5B%5D=dips&R1%5B%5D=6-10&S1%5B%5D=3&E1%5B%5D=crunchs&R1%5B%5D=12-15&S1%5B%5D=4&E1%5B%5D=oblique+crunchs&R1%5B%5D=10-12&S1%5B%5D=3&E1%5B%5D=V-crunchs&R1%5B%5D=12-15&S1%5B%5D=4&sy1%5B%5D=Monday&E2%5B%5D=ez+bar+curl&R2%5B%5D=6-10&S2%5B%5D=3&E2%5B%5D=hammer+curls&R2%5B%5D=6-10&S2%5B%5D=3&E2%5B%5D=preacher+curls&R2%5B%5D=6-10&S2%5B%5D=3&E2%5B%5D=concentration+curls&R2%5B%5D=6-10&S2%5B%5D=3&E2%5B%5D=lat+pull+downs+or+pull+ups&R2%5B%5D=6-10&S2%5B%5D=3&E2%5B%5D=one+arm+row&R2%5B%5D=6-10&S2%5B%5D=4&E2%5B%5D=reverse+dumb+bell+flies&R2%5B%5D=8-12&S2%5B%5D=3&E2%5B%5D=full+body+crunchs&R2%5B%5D=12-15&S2%5B%5D=4&E2%5B%5D=oblique+V-up&R2%5B%5D=8-10&S2%5B%5D=3&E2%5B%5D=reverse+crunchs&R2%5B%5D=12-15&S2%5B%5D=4&sy2%5B%5D=Wednesday&E3%5B%5D=leg+extensions&R3%5B%5D=6-10&S3%5B%5D=3&E3%5B%5D=lying+leg+curls&R3%5B%5D=6-10&S3%5B%5D=3&E3%5B%5D=standing+calf+raises&R3%5B%5D=10-12&S3%5B%5D=3&E3%5B%5D=lunges&R3%5B%5D=8-10&S3%5B%5D=3&E3%5B%5D=squats&R3%5B%5D=6-10&S3%5B%5D=4&E3%5B%5D=upright+row%28close+grip%29&R3%5B%5D=6-10&S3%5B%5D=3&E3%5B%5D=milatary+press&R3%5B%5D=6-10&S3%5B%5D=3&E3%5B%5D=lateral+raises&R3%5B%5D=8-12&S3%5B%5D=3&E3%5B%5D=dumb+bell+shrugs&R3%5B%5D=8-10&S3%5B%5D=3&E3%5B%5D=weighted+crunchs+&R3%5B%5D=12-15&S3%5B%5D=4&E3%5B%5D=alternate+bicycle&R3%5B%5D=25&S3%5B%5D=2&E3%5B%5D=hanging+leg+raises&R3%5B%5D=12-15&S3%5B%5D=4&sy3%5B%5D=Friday&exercount=32&s2r=

:o

Like you workout :rolleyes:

[TheLBM]

Pretty interesting workout LBM. I would probably be sore too. Where you been?
I been around. Lurking and stuff.

Like you workout :rolleyes:

I do the Miller Lite workout for mass.
And a Bacardi post work out shake.
then i do abs, as i lay in front of the tv
eating beer nuts and pork rinds :D

[DallasLynx]

Shoulders
11/06/07

DB Shoulder Press-
45x10 w/u
45x10 w/u
45x10 w/u
65x5 w/u
95x11 PR
95x9
85x10

Rear Delt Flies-
30x10
25x14
25x12 + 5 x-reps

Latteral Raises-
35x14
35x12
ss
Upright Rows-
85x12
85x10 + 5 x-reps
ss
Cuban Press-
25x12
25x8

Shortened the workout just a little because of Volleyball tonight. Still had a great workout. Huge PR on DB shoulder Presses. I'm looking forward to buying some 100 lb DB's at some point in the future! DB shoulder pressing HONDO's seems like a huge milestone...I can't wait to pass it. Shoulders feel good...pumped.

Nice job HL. You've got the 100s easy. I bet for about 8 at least. Shoulders should be fried today. Nice work.


Nov-07 (Week #1, Workout B)

Deadlifts
100x5x1
120x5x1
135x5x1
155x5x1

Push Press
50x5x1
60x5x1
70x5x1
80x5x1

Front Squat
45x5x1
50x5x1
60x5x1
70x5x1

Assisted Chinups (Hammer Grip)
70x8x3

Decline Crunches
BWx15x3

Notes
Morning guise :D

I had a really good workout, front squats were light but I'm trying to get used to the clean grip.

It's fking cold outside, I thought I was going to die when I woke up at 5 am :p

Big big big exam this afternoon, time to shower and to go to school !

Cheers !

Nice workout DDX. Nice pulls, nice presses, nice squats. All around very good work. Keep it up!

[homelifter]

Nice job HL. You've got the 100s easy. I bet for about 8 at least. Shoulders should be fried today. Nice work.


I'm sure I could get 100's up for some reps...but in my sick and twisted world, some lifts don't count untill I can get 10 reps.

[littlechick]

nice workout guys..

in my twisted world it counts if I can lift it once, lol.....

[homelifter]

nice workout guys..

in my twisted world it counts if I can lift it once, lol.....

I feel that way on Squats, Deads, and Bench...everything else...10 reps.

[littlechick]

I feel that way on Squats, Deads, and Bench...everything else...10 reps.

guess it is not the same setting a one rep max on lateral raises eh???lol

[MISSINGLINK]

Shoulders
11/06/07

DB Shoulder Press-
45x10 w/u
45x10 w/u
45x10 w/u
65x5 w/u
95x11 PR
95x9
85x10

Rear Delt Flies-
30x10
25x14
25x12 + 5 x-reps

Latteral Raises-
35x14
35x12
ss
Upright Rows-
85x12
85x10 + 5 x-reps
ss
Cuban Press-
25x12
25x8

Shortened the workout just a little because of Volleyball tonight. Still had a great workout. Huge PR on DB shoulder Presses. I'm looking forward to buying some 100 lb DB's at some point in the future! DB shoulder pressing HONDO's seems like a huge milestone...I can't wait to pass it. Shoulders feel good...pumped.

Solid workout homie. How do you like the upright rows? The reason I ask is that they hurt the shoulder and rotator like nobodys business.


Nov-07 (Week #1, Workout B)

Deadlifts
100x5x1
120x5x1
135x5x1
155x5x1

Push Press
50x5x1
60x5x1
70x5x1
80x5x1

Front Squat
45x5x1
50x5x1
60x5x1
70x5x1

Assisted Chinups (Hammer Grip)
70x8x3

Decline Crunches
BWx15x3

Notes
Morning guise :D

I had a really good workout, front squats were light but I'm trying to get used to the clean grip.

It's fking cold outside, I thought I was going to die when I woke up at 5 am :p

Big big big exam this afternoon, time to shower and to go to school !

Cheers !

Solid workout Val, and I must say that it is freezing outside. Good luck on your exam

[homelifter]

Solid workout homie. How do you like the upright rows? The reason I ask is that they hurt the shoulder and rotator like nobodys business.


Thanks LINK. I've always liked upright rows. I try to keep the weight light enough to get 10-12 reps, that way the shoulder stress isn't so extreme. Really controling the weight is important too. Upright rows are not a lift to cheat on or have loose form on. Sticking them at the end of a superset also allows you to get an even better burn with lighter weight.

[Prettyboy1]

I finally started my first journal. Only one post, but I'll be adding more as I rack up more workouts. http://forum.bodybuilding.com/search.php?searchid=78532823

[matthor]

huge session Val. Its cold and rainy here :( I was going to swim but am too pussy lol, looks like it'll be the cardio equipment for me

[homelifter]

I am just starting to warm up for tonight's lift. I'm hoping it is a good one. I am a little on the tired side, but I still think I've got a good lift in me.

[daYDreAmErX]

Hai guise :D

Update : my exam went pretty bad :)

[homelifter]

Bi's/Tri's
11/07/07

BB Cheat Curls-
135x10
135x10
135x8

Dips-
BW+50x12 PR
BW+50x11
BW+25x

Standing DB Curls-
50x15
50x11
ss
Concentration Curls-
30x8
30x6 + 5 x-reps

Decline Skulls-
105x10
105x8
ss
Decline CGBP-
105x20
105x15 + 5 x-reps

Great workout...unbelievable pump. Check out the pic.

http://i183.photobucket.com/albums/x169/homelifter/IMG_0555.jpg

WOOOOOOOOOO HOOOOOOOOOO!

[daYDreAmErX]

Awesome dips, great picture...

But you need 20" arms at 8% bf, which you won't have, because I AM GOING TO WIN THE CONTEST

;)

[homelifter]

Awesome dips, great picture...

But you need 20" arms at 8% bf, which you won't have, because I AM GOING TO WIN THE CONTEST

;)

Thanks Val.

I'll keep the arms over 20"...just you wait and see! Unstoppable!!!

[daYDreAmErX]

Thanks Val.

I'll keep the arms over 20"...just you wait and see! Unstoppable!!!

Still...

I'm going to win ;)

[homelifter]

Still...

I'm going to win ;)

I know you'll push me Val...I'm counting on it.

[bigDADDY205]

BS, this one's all mine folks :). Nice job you two. BTW, I should have those pics up tonight after my workout. Later!

[daYDreAmErX]

BS, this one's all mine folks :). Nice job you two. BTW, I should have those pics up tonight after my workout. Later!

Yeah yeah :rolleyes:

DON'T EVEN THINK ABOUT IT !

[bigDADDY205]

Decline Skulls-
105x10
105x8
ss
Decline CGBP-
105x20
105x15 + 5 x-reps

The dreaded Skulls/CGBP combo, incredible for da pumps! Nice job, 20" is huge. But my 18's cut like diamonds are gonna trump em! :D

[matthor]

Hai guise :D

Update : my exam went pretty bad :)

so what, only a low HD then? nerd :p

Massive session again Jon - its great to get on a good roll of hitting pr's to get you really excited about training which i find leads to more success. Good stuff

[bigDADDY205]

Yeah yeah :rolleyes:

DON'T EVEN THINK ABOUT IT !BRING IT ON THEN!

Nice workout, btw. Solid deads, sorry to hear about the exam although I'm sure you did better than you think.

[homelifter]

Progress

http://i183.photobucket.com/albums/x169/homelifter/IMG_0475.jpg

http://i183.photobucket.com/albums/x169/homelifter/IMG_0526.jpg

Today-
http://i183.photobucket.com/albums/x169/homelifter/IMG_0555.jpg

[daYDreAmErX]

BRING IT ON THEN!

Nice workout, btw. Solid deads, sorry to hear about the exam although I'm sure you did better than you think.

I'm the female winner for sure lolll :p

Well I got like 35% in the exam, already got the result but the teacher said he will normalize the results lol

[homelifter]

The dreaded Skulls/CGBP combo, incredible for da pumps! Nice job, 20" is huge. But my 18's cut like diamonds are gonna trump em! :D

If I keep growing at the rate I am right now, my arms will be over 21" when I start to cut....sorry, 18" just won't cut it.


so what, only a low HD then? nerd :p

Massive session again Jon - its great to get on a good roll of hitting pr's to get you really excited about training which i find leads to more success. Good stuff

Thanks matthor. I was tired going into tonights workout, but once I got going...damn...I got going. I had a searing pump in my tri's after the CGBP's.

[Surive123]

If I keep growing at the rate I am right now, my arms will be over 21" when I start to cut....sorry, 18" just won't cut it.


HOW does he do it!?!?! :confused: :eek:

[Ben_Sh]

Congrats on the 20" milestone! Looking huge!

I like the idea of the dual journal, I've been following along for awhile just never posted. So now i'll be in here more often.

Both of you keep up the good work.

[homelifter]

HOW does he do it!?!?! :confused: :eek:

How?

http://i183.photobucket.com/albums/x169/homelifter/IMG_0556.jpg

Plus


Bi's/Tri's
11/07/07

BB Cheat Curls-
135x10
135x10
135x8

Dips-
BW+50x12 PR
BW+50x11
BW+25x

Standing DB Curls-
50x15
50x11
ss
Concentration Curls-
30x8
30x6 + 5 x-reps

Decline Skulls-
105x10
105x8
ss
Decline CGBP-
105x20
105x15 + 5 x-reps



Equals

http://i183.photobucket.com/albums/x169/homelifter/IMG_0555.jpg

[homelifter]

Congrats on the 20" milestone! Looking huge!

I like the idea of the dual journal, I've been following along for awhile just never posted. So now i'll be in here more often.

Both of you keep up the good work.

Thanks Ben...nice having you here.

[Surive123]

:D

You never seem to hit a plateau. Awesome job man.

And how is my fellow Illinoin doing today?

[daYDreAmErX]

Congrats on the 20" milestone! Looking huge!

I like the idea of the dual journal, I've been following along for awhile just never posted. So now i'll be in here more often.

Both of you keep up the good work.

Thanks for dropping by, really cool to have you around :)

[homelifter]

:D

You never seem to hit a plateau. Awesome job man.

And how is my fellow Illinoin doing today?

I am blessed by God...really.

I'm good..how about you?

[Surive123]

I am blessed by God...really.

I'm good..how about you?

Thats great man. I'm doing alright, just getting by with a few things, but overall everything is going well.

[homelifter]

Thats great man. I'm doing alright, just getting by with a few things, but overall everything is going well.

Good to hear. Now get some pics in for the contest.

[bigDADDY205]

If I keep growing at the rate I am right now, my arms will be over 21" when I start to cut....sorry, 18" just won't cut it. They will on this frame, beeyatch! I haven't hit my stride yet, and I'm figuring you'll plateau soon. Ah yes, wishful thinking. BRING IT!

[daYDreAmErX]

That is weird... I lost like 3 lbs this week just cleaning my diet... But I doubt this is water weight : I kept carbs everyday, even had a birthday meal yesterday :p

Anyway, that's good news :)

[AlwaysStrivin]

That is weird... I lost like 3 lbs this week just cleaning my diet... But I doubt this is water weight : I kept carbs everyday, even had a birthday meal yesterday :p

Anyway, that's good news :)

You're 3 days early. You can't do cake and ice cream yet. :P

I hope you have a good one.

[daYDreAmErX]

You're 3 days early. You can't do cake and ice cream yet. :P

I hope you have a good one.

Well I have a lot of work to do so no celebration for me this weekend !

[littlechick]

GOOD LUCK on your exams Day!

[daYDreAmErX]

GOOD LUCK on your exams Day!

It was yesterday :p

[littlechick]

It was yesterday :p

only one??

well, I hope you did well then smartass :p

[daYDreAmErX]

only one??

well, I hope you did well then smartass :p

I had 35% :D

[littlechick]

I had 35% :D

uh..that does not sound good :eek:
hope he marks on a curve!