daY and homelifter's journal

[homelifter]

After almost 2 years, I am starting a new workout and diet journal with daYDreAmErX. We will both post our workouts, diets, workout videos, and other training related stuff here. I have always enjoyed having my journal here on bb.com, and so has daY. daY has attempted to keep a journal several times in the past and has become a little frustrated with the fact that it often gets more spam than constructive input. That being said, I am making daY my virtual partner and we will both push each other to train harder, smarter, and more effectively.

We will also track out diets, offer support, and post regular progress pics and statistics. daY will try to post her progress every Sunday. I will post mine whenever I can. If you've followed either of our journals in the past, you know we both appreciate people stopping in to offer advice and input on our workouts and diet. We both look forward to seeing this journal be a success. We both still want to be able to have fun here...just please keep the spam for other places.


Homelifter's youtube videos.
http://www.youtube.com/profile?user=homelifter

daY's youtube videos.
http://www.youtube.com/user/daydreamerx86

If you want to look back and get a little more history, here are the links to our old journals.

Homelifter's last journal.
http://forum.bodybuilding.com/showthread.php?t=664713&highlight=homelifter

daY's last journal
http://forum.bodybuilding.com/showthread.php?t=4057363


Thank you for joining us in this journey.

[Skull Crusher Chris]

I'm in, good luck to both of you Val and HL.


*spam free from me*

[homelifter]

I'm in, good luck to both of you Val and HL.


*spam free from me*

Thanks cb...knew we could count on you.

[daYDreAmErX]

Hai guise :D

So I guess this is it... Jon has always been an inspiration for me so I'm gonna subscribe to this journal :p I'm really proud and motivated to be a part of this new experiment. It should be a lot of fun !

Right now, I have to deal with a lot of injuries and my weight/bf% seem to be 'plateau-ing'. I think I really need more muscle mass right now to 1) kick my metabolism a bit and 2) keep progressing without injuring myself with a ****load of strength-training-only-routines. This past year has been a rough one for me... I moved two times and then , on March 1st, I add a big car accident that I'm still recovering from. My strength went down a bit, but not too drastically, but my form became kinda loose and shaky. I'm gonna work on that for the next few months and see where it leads me.

So that's it for now, I'll post my stats soon :)

[daYDreAmErX]

About the supplements I'm taking...

<> Scivation Xtend
<> NOW Salmon Oil
<> Dymatize Elite Whey
<> ON Pro Complex
<> Substance WPI
<> Multivitamin

About my diet...

> 4 meals on OFF days
> 5 meals on training days, including PWO shake
> Complex carbs & fruits for breakfast and/or PWO meals on training days
> At least 1g of protein / lbs
> Favorites : oats, nuts, chicken breast, tuna, lettuce, olive oil, skim milk
> I need to pay attention to : dirty food... I gained 15 lbs last year bulking with a 50:50 clean:dirty food ratio so... I need to keep things a little cleaner and healthier :)

About my training plan...

- 3 days split : push/pull/legs (3-4 workouts/week)
- Switching exercises when needed
- Dealoading every 6 weeks or so
- Will try to do at least 60 min of cardio each week

Weaknesses and strengths

:: Shoulders are weak, but size is good. I need to work on them anyway to bring more balance and symmetry.
:: Triceps are strong and look good, but biceps suck because I never really trained them.
:: Back is my strongest part. I need to work on my form so I don't mind resetting the weights to get back at it correctly with a strict form.
:: My calves are... just hyyyuuuge :D and so are my traps !!!
:: Legs are okay, I found out that they developp better with higher reps.

[AgeRage]

Looks awesome to me!! Good luck peeps :cool:

[Mango]

Nice team work!! :o I'll be watching.

Thanks for visiting my journal too, ya bunch of dicks!! :p

[daYDreAmErX]

This place is already full of chicks :cool:

Rock on :D

[Fuerza_M]

guys , very good luck

[Bonebrake]

Following closely! :)

Subscribed. :cool:

[Sandguy]

I'm in...good luck you two!

[MesoPeaks]

I'm here to support, Good luck to both of you..

[daYDreAmErX]

^^^ I was wondering when you guys were going to show up :D

Thanks :)

[homelifter]

guys , very good luck


Following closely! :)

Subscribed. :cool:


I'm in...good luck you two!


I'm here to support, Good luck to both of you..

Thanks guys.

[homelifter]

Looks awesome to me!! Good luck peeps :cool:


Nice team work!! :o I'll be watching.

Thanks for visiting my journal too, ya bunch of dicks!! :p

Thanks Ladies..nice to have you here.

[Rog447]

In.....this should be sweet :D!

[daYDreAmErX]

Planned diet for today

- Meal 1 -
3/4c Fiber 1
1c skim milk
1 kiwi
1 scoop ON Pro Complex
416 cals/65P/65C/2F

- Meal 2 -
5oz pollock
1c broccoli
1/2oz almonds
394 cals/42P/13C/20F

- Meal 3 -
5oz pollock
1c broccoli
1/2oz almonds
394 cals/42P/13C/20F

- Meal 4 -
2c lettuce
Tomatoes, onions, celery
2 tbsp italian dressing
1 can tuna
219 cals/31P/6C/9F

Total :
1583 cals
186g protein
96g carbs (39g fiber :eek:
57g fat

[DallasLynx]

So this is where you guys have been. Interesting idea.

Sub'd.

[Skull Crusher Chris]

This place is already full of chicks :cool:

Rock on :D

Not to mention one VERY hot guy:cool::D

[daYDreAmErX]

Weight (Sept16)
143 lbs

Bodyfat %
According to this calculator : BodyTracker (http://www.linear-software.com/online.html)

17.62%

[homelifter]

Today's Diet

8 eggs

46 grams protein with water

2, 1/4 lb hamberger patties-93% lean beef
1/2 avacado

46 grams protein with water

8 oz lean roast beef, 1 low carb wrap
small small salad, 2 tbsp blue cheese dressing

46 grams protein with water

[daYDreAmErX]

^^^I think you need to throw in somme veggies :o

[MesoPeaks]

lots of protein there...I think his veggies are his salad..just a guess though.

[homelifter]

^^^I think you need to throw in somme veggies :o


lots of protein there...I think his veggies are his salad..just a guess though.

I am a little veggie challenged todoay, that is true. For the week, I'll get more veggies during my lunch, 2 cups, and some at night too. Probably still not enough. I could add some powdered flax for extra fiber, but I do get 10 grams of fiber with each protein shake.

[Mango]

Er, why is there fibre in your protein powder....

[homelifter]

Er, why is there fibre in your protein powder....

Probably to help slow down digestion and help you feel fuller.

It wouldn't be a bad idea to add some type of fiber to your whey if you take it before bed either.

[homelifter]

Injury report:

My left shoulder still hurts. It is probably going to take some time to heal. I am going to lift legs tomorrow night, then try some light shoulder work along with Bi's and Tri's on Tuesday night. I play basketball on Wednesday, and Volleyball on Thursday night. I'll try Chest/Back on Friday night. If I feel too much pain, I'll do what I can do to work around it.

[daYDreAmErX]

Tomorrow is Pull day... I'm gonna get to the gym around 6 am and then I'm working there from 8 to 11. I'll post my workout and my diet when I'm back. I love training days because I can eat more carbs :o

[homelifter]

Tomorrow is Pull day... I'm gonna get to the gym around 6 am and then I'm working there from 8 to 11. I'll post my workout and my diet when I'm back. I love training days because I can eat more carbs :o

Sometimes it is the simple things that make life better...lol. Carbs...FTW.

[homelifter]

Now that I have some time, I'll tell you a little about what I'm doing right now.

My Supplements
http://i183.photobucket.com/albums/x169/homelifter/IMG_0490.jpg

My Diet

My diet will be pretty simple...High protein, low carbs.

Breakfast-8 eggs, 1 oz Sharp Cheddar Cheese
Snack-2 to 3 scoops Syntha-6
Lunch-8 oz Chicken, 2 cups green Veggies-green beans, spinach, broccoli
Snack-2 to 3 scoops Syntha-6
Dinner-8 oz lean meat, 1 low carb wrap, 2 slices of cheese, small salad
Post Workout-1/2 cup Oats, 1 cup berries, 2 scoops Whey, 2 scoops Torrent
Non-workout days-2 to 3 scoops Syntha-6

My Training

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.

I normally do 3 days on, 1 off. I will work around playing basketball and volleyball as well, so there will be lifting rest days on the days I play.

My current split is:

Chest/Back
Legs
Shoulders/Bi's/Tri's

I'll add more info as we go along.

[Ogre the Clown]

Homelifter,
I lurked for a bit on your other thread. But then I couldn't find it anymore! Just as well, I would never have made it through the 120-30 pages!

I was interested because I am about the same build and age as you. 6'5" and 245. I will be following along in the crowd, trying to pick up tips and hints along the way.

Good luck and keep it up!

Ogre

[MesoPeaks]

Those are plenty of supps, nice and very nutritious foods + veggies..

btw, how did your shoulder got injured?

[homelifter]

Homelifter,
I lurked for a bit on your other thread. But then I couldn't find it anymore! Just as well, I would never have made it through the 120-30 pages!

I was interested because I am about the same build and age as you. 6'5" and 245. I will be following along in the crowd, trying to pick up tips and hints along the way.

Good luck and keep it up!

Ogre

OtC, thanks for stopping in. I understand not going through the whole journal.

Feel free to ask questions and make comments. I hope that I can give you a few ideas and things to use that will help you out.

[homelifter]

Those are plenty of supps, nice and very nutritious foods + veggies..

btw, how did your shoulder got injured?

It is a lot of supplements, but each one seems to be helping me. I will trim them down a little in the coming month because some of my extra spending money is no longer there.

I can tell you, that I would recommend any of the supplements I'm taking right now...especially the Animal Pak, Kre-Alkalyn, and Red Dragon Beta-Alanine. The Torrent is also a great product.

I hurt my shoulder on my second rep at 305 on Bench Press Friday night. It is feeling a little better today. Still sore and stiff, but better. I am going to just try to maintain my shoulder and bench strength right now. No heavy weights for at least another week. I'll have to find a way to work around it untill it feels good enough to start pushing it again. I haven't quite figured out what I'm going to do yet, but I've got another day to figure that out.

[MisterWeak]

good luck to you both I'll be lurking

[daYDreAmErX]

Sept-17 (pull)

Romanian Deadlifts
95x12
115x8
135x5
155x3
175x3
185x1
205x3 (workset)
205x3 (workset)

Bent-Over BB Rows
45x6
65x3
85x3
95x3
105x1
115x1
100x5 (workset) (matching PR)

Shrugs
135x8
185x6
225x10 (workset) (matching PR)
245x8 (worket)

Preacher Curls (Ez-Bar)
35x4
35x4
45x2
35x10 (workset) (matching PR)

Cheat Curls *new exercise*
65x5 (workset)
65x5 (workset)

Weighted Hangs
BW+22x60 secs

Notes
Hai guise :D

I had an excellent workout this morning, it totally killed me !!! I know that's a lot of warmup sets, but it made me feel confident and primed for the bigger weights !

I'm starving right now... Will go eat something and then I'll come back and post my diet for today :)

Cheers !

[homelifter]

Great workout Val. Looks like the extra warm up sets did their job. Congrats on all the PR's too.

Great Deads and Rows!!! How did you like the cheat curls and weighte hangs?

[daYDreAmErX]

Great Deads and Rows!!! How did you like the cheat curls and weighte hangs?

Rows felt great... RDL are definitively a go-go, I really enjoy doing them !

Cheat curls were okay, I was totally burned out and a little shaky but it went fine :) The weighted hangs killed my calluses and my wrists :p

[daYDreAmErX]

Lunch : chicken drumstick, basmati rice, red kidney beans

http://xs219.xs.to/xs219/07381/meal22.jpg (http://xs.to)

[homelifter]

That looks soooo good Val. What spices did you put on the chicken?

[daYDreAmErX]

That looks soooo good Val. What spices did you put on the chicken?

Cheap bulk spices I found at the grocery store for like 1$ :)

It was good :D

[daYDreAmErX]

Diet
- Meal 1 -
1 granola bar w/ SF chocolate :)
1c skim milk

- Workout -
1 scoop Substance WPI
4 scoops Xtend

- PWO -
2 scoops Real Gains

- Meal 2 -
1 granola bar w/ SF chocolate :o
1c skim milk

- Meal 3 -
Chicken drumstick + back (13oz total raw, w/bone and skin)
1c lettuce
1tsp olive oil
1tsp balsamin vinegar
10g Fiber Sure (in water)

Total :
1864 cals
146g protein
210g carbs (20g fiber)
48g fat

[MisterWeak]

nice WO Val, That's some weight you move on the RDL's..nice WO

[DallasLynx]

Nice job on the rows and RDLs! Those are some heavy shrugs too.

[Prettyboy1]

I found you! I'll keep tuned in to this one still.

[daYDreAmErX]

nice WO Val, That's some weight you move on the RDL's..nice WO


Nice job on the rows and RDLs! Those are some heavy shrugs too.

^^Thanks guys :D

[Prettyboy1]

I think I'll start my own journal thread soon. I hope it'll be popular since It seems that everybody pays more attention to all the big guys who are already able to hoist around big amount of weights.

Working on journal now.

[daYDreAmErX]

I think I'll start my own journal thread soon. I hope it'll be popular since It seems that everybody pays more attention to all the big guys who are already able to hoist around big amount of weights.

Working on journal now.

It's not all about big weights... It's about dedication, motivation, good will and how you're being helpful to others though your journal.

[Prettyboy1]

It's not all about big weights... It's about dedication, motivation, good will and how you're being helpful to others though your journal.


Got ya! But you gotta admit, it the iron sport, peole are always most interested in the guys hauling around big weight.

My family has history in the sport, and let me tell you, their are alot of very ugly things in this sport behind the scenes. More than most really know---or care to know for that matter!

But yeah anyway-- I don;t know why I started ranting. lol

I'll start one soon.

[daYDreAmErX]

Got ya! But you gotta admit, it the iron sport, peole are always most interested in the guys hauling around big weight.


It's not necessarily true... 2 years ago, I was benching the bar and I still had a lot of people to support me :D

[Prettyboy1]

Homelifter,
I lurked for a bit on your other thread. But then I couldn't find it anymore! Just as well, I would never have made it through the 120-30 pages!

I was interested because I am about the same build and age as you. 6'5" and 245. I will be following along in the crowd, trying to pick up tips and hints along the way.

Good luck and keep it up!

Ogre


Ogre the clown huh? You sound scary! Iv'e always been scared of clowns! Yikes!

[Prettyboy1]

It's not necessarily true... 2 years ago, I was benching the bar and I still had a lot of people to support me :D

Well that's reassuring I guess. I looked into your bodyspace, and I must say you got a good dead for your weight.

[ThickAsABrick]

205x3 on RDLs? :eek:

Strong shrugs too.

[daYDreAmErX]

205x3 on RDLs? :eek:

Strong shrugs too.

Yeah, I like RLDs, it's only the 2nd time I was trying them actually :D

Shrugs were okay, I was having a hard time with my grip this morning.

[Mango]

It's not all about big weights... It's about dedication, motivation, good will and how you're being helpful to others though your journal.

I disagree; my journal is about me. Fack you all!! :p

Nice work, eh?? You push around an insane amount of weight. :o You could probably bench me!! [this is directed to Val].

[daYDreAmErX]

Nice work, eh?? You push around an insane amount of weight. :o You could probably bench me!! [this is directed to Val].

Push ? This is a pull workout :mad:

negged

[Mango]

Push ? This is a pull workout :mad:

negged

<3 ya

Push, as in "throw a lot of weight around."

You'd only neg me if I said something like, "I love Stephan Dion," but I happen to think he's a giant tool.

[daYDreAmErX]

<3 ya

Push, as in "throw a lot of weight around."

You'd only neg me if I said something like, "I love Stephan Dion," but I happen to think he's a giant tool.

There are elections in my place here today, you heard about it ;) It's a liberal fortress and might fall into NDP's hands. Gotta admit, Mulcair deserves it.

[Mango]

There are elections in my place here today, you heard about it ;) It's a liberal fortress and might fall into NDP's hands. Gotta admit, Mulcair deserves it.

Jesus, I can't farging stand the ass heads who run this country. :( It's just choosing the less offensive of a bunch of moronic men.

[daYDreAmErX]

Jesus, I can't farging stand the ass heads who run this country. :( It's just choosing the less offensive of a bunch of moronic men.

That's why I don't vote :D

[Edgar_F]

It's just choosing the less offensive of a bunch of moronic men.

That's how my wife explains our marriage to her friends. :(


Nice dual journal! :)

*subscribes*

[daYDreAmErX]

That's how my wife describes our marriage. :(


Nice dual journal! :)

*subscribes*

Hai u :)

[Edgar_F]

Hai u :)

;)

[AlwaysStrivin]

At least this cuts down on my number of subscriptions. Good luck to the both of you and I'll try to keep up.

[homelifter]

I think I'll start my own journal thread soon. I hope it'll be popular since It seems that everybody pays more attention to all the big guys who are already able to hoist around big amount of weights.

Working on journal now.

Not so true, I see the most support for people who put in the effort. Val has always had a good following, and she has always been pushing herself to get better. She askes for help when she needs it, asks for input, offers good advice when asked. Put the work in in the weight room, ask for help when you need it, help those who ask for it, and you'll have a good following. Big weights...lots of people push or pull big weights here. Good journals...not quite so many.

[homelifter]

So far today, my diet is right on. I did miss my morning protein shake while I was at work, but I took a little extra in the afternoon. I just had a roast beef low carb wrap with a little hot sause...mmmm.

I'll be taking my pre-workout supplements in about 15 minutes, and starting a heavy leg workout in the next hour. I'm hoping to get some good numbers tonight.

[homelifter]

At least this cuts down on my number of subscriptions. Good luck to the both of you and I'll try to keep up.

Glad to have you here Adam. I'll be over to check out your journal shortly.

[daYDreAmErX]

Have a good workout and don't injure yourself ;)

[homelifter]

Legs-Heavy Workout
09/18/07

Squats-
135x10 w/u
135x10 w/u
225x6 w/u
315x2 w/u
425x6
425x6
fXFLI7SNQP0
425x5

Donkey Calf Raises-Using dip Belt
150x20 *done very slow with full ROM=huge burn!
150x15 *done very slow with full ROM=huge burn!


GHR's
BWx16
BWx14
BWx12
*all sets assisted

Dead's
225x5 w/u
365x6
365x5
365x4

Better workout..by far..than what I was expecting.

[bigDADDY205]

Great idea (the dual journal)! Count me in!

[Sandguy]

Awesome workout homelifter, those are some very impressive squats and deads. Nice vid!

[homelifter]

Great idea (the dual journal)! Count me in!

I am enjoying the new journal...it is almost like Val is my workout partner.


Awesome workout homelifter, those are some very impressive squats and deads. Nice vid!

Thanks, I'm certainly feeling it now. I'm glad power work only comes every third workout..lol. I think I enjoy the higer reps more.

[bigDADDY205]

[QUOTE=homelifter;79124053]I am enjoying the new journal...it is almost like Val is my workout partner.

That reminds me, I need to rep her (yes, avi sig :))

[QUOTE]

[homelifter]

I am going to try to increase my squats by 20 lbs every power day. This increase felt really good. I should be able to add another 20 lbs in 3 workouts.

[JHICKS3301]

Nice Vid!!

Looking solid guys!!

[Mango]

Great workout, bud!! Nice vid, too!! :D

[daYDreAmErX]

Excellent workout Jon :)

I'm fking sick this morning, been spitting blood all night long :eek: Anyway, I'm gonna make a quick drop to the gym, train and come back :o

Awesome squatting !!! Glad the video finally worked ;)

[homelifter]

Nice Vid!!

Looking solid guys!!


Great workout, bud!! Nice vid, too!! :D

Thanks j and Mango. It was a pretty good workout, feeling it this morning.

[homelifter]

Excellent workout Jon :)

I'm fking sick this morning, been spitting blood all night long :eek: Anyway, I'm gonna make a quick drop to the gym, train and come back :o

Awesome squatting !!! Glad the video finally worked ;)

Thanks Val.

Hope you feel better...take care of yourself. Don't go to failure on anything while you are sick...just get in there and get a good workout in. Don't weaken your imune system any more.

Yah..messed up the vid for the first set...lol

Have a great day.

[Skull Crusher Chris]

Nice Vid Jon, some serious weight on those squats!


I'm fking sick this morning, been spitting blood all night long :eek: Anyway, I'm gonna make a quick drop to the gym, train and come back :o

Wow, I hope you're OK. Feel better!

[daYDreAmErX]

Sept-18 (Push)

Smith Machine Shoulder Press
45x12
55x8
65x4
75x3
85x1
95x5 (workset)
95x5 (workset)
75x10

Flat DB Press
22x8
30x5
35x3
35x3
40x6 (workset)

CGBP
75x12 (workset)

Dips Machine
110x18 (workset)

Low Incline Flies
30x8 (workset)

Bent-Over DL Lateral Raises
12x8 (workset)
12x8 (workset)

Notes
Morning guise :D

OK, I know I'm sick and some people recommended I don't go to failure or push myself too hard this morning. But OMG :eek: I didn't know it was possible to add 20 lbs to my first exercise with proper warmup :o That was a killer workout !!! I finally got a PR on the flat DB press, I've been waiting for it in a long time !

I have to eat now !!!

Wish you all a nice day !!

[AgeRage]

Not so true, I see the most support for people who put in the effort. Val has always had a good following, and she has always been pushing herself to get better. She askes for help when she needs it, asks for input, offers good advice when asked. Put the work in in the weight room, ask for help when you need it, help those who ask for it, and you'll have a good following. Big weights...lots of people push or pull big weights here. Good journals...not quite so many.

big bump to this! TRUE!


Sept-18 (Push)

Smith Machine Shoulder Press
45x12
55x8
65x4
75x3
85x1
95x5 (workset)
95x5 (workset)
75x10

Flat DB Press
22x8
30x5
35x3
35x3
40x6 (workset)

CGBP
75x12 (workset)

Dips Machine
110x18 (workset)

Low Incline Flies
30x8 (workset)

Bent-Over DL Lateral Raises
12x8 (workset)
12x8 (workset)

Notes
Morning guise :D

OK, I know I'm sick and some people recommended I don't go to failure or push myself too hard this morning. But OMG :eek: I didn't know it was possible to add 20 lbs to my first exercise with proper warmup :o That was a killer workout !!! I finally got a PR on the flat DB press, I've been waiting for it in a long time !

I have to eat now !!!

Wish you all a nice day !!

SHEESH VAL awesome workout!! and you're sick?? take it easy hun!

y'all have a great day, everything is lookin' good in here!

[daYDreAmErX]

big bump to this! TRUE!

This guy is smart :D And fking wise ;)




SHEESH VAL awesome workout!! and you're sick?? take it easy hun!

y'all have a great day, everything is lookin' good in here!

Yeah, got a really really sore throat, been spitting blood last night and it hurts a lot. But I feel fine, which is weird. Anyway, thanks for dropping by :)

BTW, there's an article about Incle DB Curls on t-nation this week, might wanna have a look at it, it made me think of you when I read it !

[AgeRage]

BTW, there's an article about Incle DB Curls on t-nation this week, might wanna have a look at it, it made me think of you when I read it !

LOL ! just did them this morning!! :D TOGETHER! BIG PUMP! Thanks for the reminder! ;)

[MesoPeaks]

To HL

solid workout bro,that was really heavy.. looks like you're enjoying more the machines than squat rack.However,I think it was really good, to prevent from injuries..

But congrats there bud.. :)

To dDE

lot's of work sets there mate, and congrats on your new PR :)

Looks like you're stronger than me lol..

btw, thanks for subs/bing on my youtube channel, idk when am I going to upload a video any time soon...but thanks :)

[littlechick]

hey guys, good luck with your joint journal :)
sorry it took me forever to come check it out...

[daYDreAmErX]

Diet
- Meal 1 -
Granola/oats bar with SF chocolate :o
1c skim milk

- Workout -
1.5 scoop Substance WPI
4 scoops Xtend

- Meal 2 -
1/2c oats
2tbsp raisins
1/2oz walnuts
1 scoop whey

- Meal 3 -
5oz extra-lean ground beef
1c lettuce
1tsp olive oil
1tsp balsamic vinegar

- Meal 4 -
1 apple
1oz almonds

- Meal 5 -
1 can tuna
10 baby carrots
1.5oz cheddar cheese
1 small container vegetables juice

Total :
1842 cals
155g protein
139g carbs (16g fiber)
74g fat

[daYDreAmErX]

LOL ! just did them this morning!! :D TOGETHER! BIG PUMP! Thanks for the reminder! ;)

Good !!!



To dDE

lot's of work sets there mate, and congrats on your new PR :)

Looks like you're stronger than me lol..

btw, thanks for subs/bing on my youtube channel, idk when am I going to upload a video any time soon...but thanks :)

Yeah, lot of set, but it's important to warmup properly especially when I train early in the morning.

I'll try to upload some videos soon too... It's been a while now.


hey guys, good luck with your joint journal :)
sorry it took me forever to come check it out...

We were sharing the same people anyway :D

[homelifter]

Morning guise :D

OK, I know I'm sick and some people recommended I don't go to failure or push myself too hard this morning. But OMG :eek: I didn't know it was possible to add 20 lbs to my first exercise with proper warmup :o That was a killer workout !!! I finally got a PR on the flat DB press, I've been waiting for it in a long time !

I have to eat now !!!

Wish you all a nice day !!

Yah...that some "people" would have been me..lol.

Good workout Val. Getting a good warmup really does add a lot to your ability to lift. Congrats on the PR. Strong for not feeling well. Now..take care of yourself.

[daYDreAmErX]

Yah...that some "people" would have been me..lol.


O'RLY :p

[homelifter]

To HL

solid workout bro,that was really heavy.. looks like you're enjoying more the machines than squat rack.However,I think it was really good, to prevent from injuries..

But congrats there bud.. :)



I don't have a squat rack MP...not yet anyway. The Leverage Squat Machine is safe to workout in when you are going heavy and don't have a spotter too.

Thanks.

[homelifter]

hey guys, good luck with your joint journal :)
sorry it took me forever to come check it out...

Thanks for stopping by Leah. Hope everything is going well with you.

[bigDADDY205]

Yeah, lot of set, but it's important to warmup properly especially when I train early in the morning.



Plenty early. I'm guessing about 5 am? Great job, awesome to see it's not just the guys throwing the heavy stuff around.

[daYDreAmErX]

Plenty early. I'm guessing about 5 am? Great job, awesome to see it's not just the guys throwing the heavy stuff around.

It was 6:30 when I got under the bar :)

---

Here's the article on T-Nation I was talking about :

Exercise of the Week: Incline Dumbbell Curls (http://www.t-nation.com/readArticle.do;jsessionid=5E1EDF65F6849CB5F649EC9B C7D59CB1.hydra?id=1723753)

[bigDADDY205]

It was 6:30 when I got under the bar :)

---

Here's the article on T-Nation I was talking about :

Exercise of the Week: Incline Dumbbell Curls (http://www.t-nation.com/readArticle.do;jsessionid=5E1EDF65F6849CB5F649EC9B C7D59CB1.hydra?id=1723753)

So you move pretty fast, too. That's the way to go, imo (Sorry Jon :))

Incline DB Curls are great, don't need a lot of weight for them to be effective either.

[homelifter]

So you move pretty fast, too. That's the way to go, imo (Sorry Jon :))

Incline DB Curls are great, don't need a lot of weight for them to be effective either.

Her start time would be 5:30 our time..lol. I don't always take long rests between sets either. Just when I need it. Val really does push herself though!

[daYDreAmErX]

Her start time would be 5:30 our time..lol. I don't always take long rests between sets either. Just when I need it. Val really does push herself though!

When are you coming here so we can workout together ;)

[homelifter]

Where are you coming here so we can workout together ;)

I'm thinking around Christmas. :D

[daYDreAmErX]

I'm thinking around Christmas. :D

Good, my roommate is leaving for a 2 weeks vacations and I'm gonna be chillin' alone at my place :D

[MisterWeak]

That mech warrior contraption you call a squat machine is interesting..I never seen one before. My biggest critique is it kills ROM..I also wonder how well it will translate when you eventually do go back to Barbell Squats.

The numbers and WO look good HL.

[daYDreAmErX]

That mech warrior contraption you call a squat machine is interesting..I never seen one before. My biggest critique is it kills ROM..I also wonder how well it will translate when you eventually do go back to Barbell Squats.


It kills ROM ? What I see form the video is that he's going fking deep if you ask me.

[homelifter]

That mech warrior contraption you call a squat machine is interesting..I never seen one before. My biggest critique is it kills ROM..I also wonder how well it will translate when you eventually do go back to Barbell Squats.

The numbers and WO look good HL.

Actually, it gives me a very good ROM. I can go really deep on squats. It is easier than a normal squat. I am interested in seeing how I do on normal squats too. Either way, I am getting stronger...that is the main thing.

[MisterWeak]

Actually, it gives me a very good ROM. I can go really deep on squats. It is easier than a normal squat. I am interested in seeing how I do on normal squats too. Either way, I am getting stronger...that is the main thing.
To give an example of an ideal ROM here is an image:
http://www.exrx.net/AnimatedEx/Quadriceps/BBFullSquat.gif

and of course the goal is to get stronger

[homelifter]

To give an example of an ideal ROM here is an image:
http://www.exrx.net/AnimatedEx/Quadriceps/BBFullSquat.gif

and of course the goal is to get stronger

If you look at some of the other videos I've posted in my other journal...you'll see I'm not far off of that ROM....not far at all.

[bigDADDY205]

To give an example of an ideal ROM here is an image:
http://www.exrx.net/AnimatedEx/Quadriceps/BBFullSquat.gif

and of course the goal is to get stronger

Not sure how you can get a full ROM if you weigh 875, much less get out of bed! ;)

[SexyBack]

Geesh! I thought I lost you guys!

[homelifter]

Geesh! I thought I lost you guys!

I'm glad you found us.

[daYDreAmErX]

I'm sick :(

[homelifter]

Shoulders/Bi's/Tri'
09/18/07

DB Shoulder Press-
50x10 w/u
50x10 w/u
65x13
65x13
*I didn't want to push these...just tried to get some light work in.

BB Cheat Curls-
135x10
135x8

Dips-
BWx25
BWx20

That is good enough for tonight. Mild shoulder discomfort...mostly on DB Shoulder Press, and a little on dips. This is a workout to just knock the dust off my muscles and get some work in. I'm happy with my dips..they've come a long way since I started.

I already know I'm going to do some different stuff next shoulders day. Something like this.

Cuban Press-
ss
Latteral Raises-
ss
External Rotations-
ss
Frontal Raises-
ss
Rear Delt Fly-

I'm not going to go heavy, but try to really work the entire shoulder.

[homelifter]

I'm sick :(

I feel for you Val...take care of yourself.

[daYDreAmErX]

Not a bad workout Jon, you did a nice job on the dips.

I'm going to bed :) TTY tomorrow !

[terracotta]

I hope you are feeling better soon Val.

Hi there homelifter :)

[Surive123]

Hey, good idea and good luck guys! :)

[homelifter]

Not a bad workout Jon, you did a nice job on the dips.

I'm going to bed :) TTY tomorrow !

Thanks Val, it wasn't much, but I think I got some good work in.


I hope you are feeling better soon Val.

Hi there homelifter :)

Hey Terra, thanks for stopping in.


Hey, good idea and good luck guys! :)

Thanks Man...hope you are feeling better.

[daYDreAmErX]

I did a little cardio to wake me up and to flush the cold :p I really look like **** but I think it helped. Did 20 min on the stationary bike, 252 cals burned.

:) Thanks to the new subscribers !

----

Macros
1477 cals
144g protein
112g carbs (23g fiber)
57g fat

[bigDADDY205]

[QUOTE=homelifter;79384373] I'm happy with my dips..they've come a long way since I started.
QUOTE]

No kidding, I'd be happy if I could dip your weight x 25 too. Nice job. BTW, Cuban Presses? I'm gonna guess neutral grip, but I'll go research it and find out how wrong I really am.

[bigDADDY205]

I'm sick :(

Feel better. :D

[MisterWeak]

Not sure how you can get a full ROM if you weigh 875, much less get out of bed! ;)

ahh..come on talk about a great bounce out of the hole..you just use your rather large posterior to bounce back to your feet. :D

I hope the cardio did some good Val and I hope you feel better.

HL -be careful nothing worse then injuring your shoulder..I know all about it.

[homelifter]

HL -be careful nothing worse then injuring your shoulder..I know all about it.

I am being very carefull with my shoulder. Trying to figure out what to do for Chest and Back on Friday. We'll just have to see how I feel when the day gets here.

My diet has been great this week. I have had a few less calories on most days than I've planned for. I am making sure to get all my shakes in today. I'll need them for basketball tonight. Dinner will be 8 oz. chicken breast, 3/4 cup cottage cheese, 3/4 cup of fruit, 3-4 slices of tomato, and a small salad. I will have 1/2 cup of oats, 1 cup berries, and 70 grams protein when I get home tonight. The next couple of weeks will really hurt as I get my game legs under me.

[daYDreAmErX]

First time I was doing cardio on an empty stomach this morning (I had BCAA only...). Is it the reason why I'm fking hungry today ?

[homelifter]

First time I was doing cardio on an empty stomach this morning (I had BCAA only...). Is it the reason why I'm fking hungry today ?

It could be Val. I can't work out on an empty stomach...I'd get sick. You may have really stoked your metabolism though...got the fat burning furnace going. The BCAA's were a great idea too.

Try it again some time and see if you feel the same thing....that would be the way to really tell.

[daYDreAmErX]

It could be Val. I can't work out on an empty stomach...I'd get sick. You may have really stoked your metabolism though...got the fat burning furnace going. The BCAA's were a great idea too.

Try it again some time and see if you feel the same thing....that would be the way to really tell.

I plan on doing another 20 minutes tomorrow morning while we talk LOL I'll see how it goes. Still me calories are under 1500 today so I have every reason in the world to be hungry :D

[bigDADDY205]

[QUOTE=homelifter;79384373] I'm happy with my dips..they've come a long way since I started.
QUOTE]

No kidding, I'd be happy if I could dip your weight x 25 too. Nice job. BTW, Cuban Presses? I'm gonna guess neutral grip, but I'll go research it and find out how wrong I really am.

Ahh, now I see. They look interesting.

[terracotta]

I plan on doing another 20 minutes tomorrow morning while we talk LOL I'll see how it goes. Still me calories are under 1500 today so I have every reason in the world to be hungry :D

I get ravenous on 1600 cals a day, and I just sit on my ass all day.

[homelifter]

I plan on doing another 20 minutes tomorrow morning while we talk LOL I'll see how it goes. Still me calories are under 1500 today so I have every reason in the world to be hungry :D

I wish I had a treadmill at home...I would use it almost every day. What kind of stationary bike do you have?

It would be good to see how it affects you tomorrow. You might find something that really works for you. Just as long as your hunger is manageable.

I weighed in this morning....I'll leave it at that. Strict diet from here to eternity. I don't know if I can eat carbs and not gain weight. I put on a lot of weight eating pretty darn clean. I know I put on a lot of muscle, but some fat. We'll see how I look when I get the first 10 lbs off. The only real carbs I got on most days were 2 cups of dry oats..breakfast and post workout. If I lean out quickly and see that there was mostly muscle gained..I'll be happy. If it was too much fat...I'll stay on a low carb diet forever.

[homelifter]

Ahh, now I see. They look interesting.

Very much a rotator cuff exercise. I'm thinking of getting a shoulder horn too and the 7-minute rotator cuff solution book. I think I need the work.

[daYDreAmErX]

I get ravenous on 1600 cals a day, and I just sit on my ass all day.

I hear ya :cool: That's why on low cals refeed are necessary if you ask me.

[daYDreAmErX]

I wish I had a treadmill at home...I would use it almost every day. What kind of stationary bike do you have?

I used to ahve a tradmill but I live on the 2nd floor of the building so the neighbor (which is the owner lol) didn't appreciate !! I have a normal stationary bike but I'd prefer having a spinner. I'll take a picture for you and show it to you tonight or tomorrow.


I weighed in this morning....

Me too :D 141 lbs :)

[homelifter]

I used to ahve a tradmill but I live on the 2nd floor of the building so the neighbor (which is the owner lol) didn't appreciate !! I have a normal stationary bike but I'd prefer having a spinner. I'll take a picture for you and show it to you tonight or tomorrow.

Me too :D 141 lbs :)

276.6...this morning. OMG. I don't think I look like I had gained too much fat in my last progress pics...do you?

Cool, I look forward to seeing the pics. I'd love to save up for a treadmill, but one that would be able to stand up to my weight...would cost a lot of money. So, I'll try to talk my sister into getting one....lol. First priority for me is to get my power rack. Heavy rack deads...FTW!

[AgeRage]

Here's the article on T-Nation I was talking about :

Exercise of the Week: Incline Dumbbell Curls (http://www.t-nation.com/readArticle.do;jsessionid=5E1EDF65F6849CB5F649EC9B C7D59CB1.hydra?id=1723753)

thank you Val!! :D

Oh man, I really try to get ATG with squats!! the pics back a few pages reminded me.....I've lowered weight to get good form!

[homelifter]

My basketball team sucks...end of story. We had 35 points and I probably had 28 of them. I will never play on this team again. Not fun at all. I've got 5 more games with this group and I'm done.

I'm going to skip my post workout shake too...just a little hungry and I want the fat to burn.

[MesoPeaks]

My basketball team sucks...end of story. We had 35 points and I probably had 28 of them. I will never play on this team again. Not fun at all. I've got 5 more games with this group and I'm done.

I'm going to skip my post workout shake too...just a little hungry and I want the fat to burn.

I missed a lot, oh well, I'm quite busy with some things..

That sucks bro.Anyways, looks like you're one of the tallest player in your team..What happened? just curious..:o

[FATHER FLEX]

Cool journal. Subbed! :)

[Bonebrake]

Reduce your volume...2 hours is too long. You should work out for an hour...or just a little over an hour.

Ooops... :D

[homelifter]

I missed a lot, oh well, I'm quite busy with some things..

That sucks bro.Anyways, looks like you're one of the tallest player in your team..What happened? just curious..:o

What happened??? A bunch of guys that like to play basketball that have no idea how to play basketball. No 3 pointers from anyone other than me, no ball control, no court vision, no spacing, and only 2 guys on the team that even considered rebounding. Our guards suck, bad. They are an embarassment to the game bad.....they can't play defense, and since when was close to making a basket good in basketball...when I say close, I'm not talking horseshoe's close, not even grenade close...we're talking scud missile close....maybe the same city as the basket. Whine, Whine, Whine...I finally walked up to these guys as a team and told them to shut teh f*kc up.

[homelifter]

Cool journal. Subbed! :)

Thanks FF....Glad to have you here.


Ooops... :D

LOL...Oooops. :D

[daYDreAmErX]

Morning guise :D

Did my 20 min of cardio... Was feeling well, I bought some medicine for my cold and it feels better !! 263 cals burned, now I'm hungry !!

Have a nice day :)

[MesoPeaks]

Morning guise :D

Did my 20 min of cardio... Was feeling well, I bought some medicine for my cold and it feels better !! 263 cals burned, now I'm hungry !!

Have a nice day :)

calorie deficit FTW :)

enjoy your meal then Val and good morning to you...

[homelifter]

I forgot to mention that Homie can still throw down. I tried during warm ups and dunked fairly easily..even without being warmed up well. By the time i did get a sweat going I was really getting some elevation. that felt good.

[MesoPeaks]

I forgot to mention that Homie can still throw down. I tried during warm ups and dunked fairly easily..even without being warmed up well. By the time i did get a sweat going I was really getting some elevation. that felt good.

video of dunk, meant, it's cool to see you dunking the ball to the hoop..

wanna post some vid for that? would be cool I think.. :D

[homelifter]

video of dunk, meant, it's cool to see you dunking the ball to the hoop..

wanna post some vid for that? would be cool I think.. :D

Difficult to get video of because of how many people are there. If I'm ever in a gym without a lot of people, and I have my camera..I'll get a video.

[homelifter]

Morning guise :D

Did my 20 min of cardio... Was feeling well, I bought some medicine for my cold and it feels better !! 263 cals burned, now I'm hungry !!

Have a nice day :)

Good morning Val. I'm glad to hear you are on the mend.

[MisterWeak]

Oh man, I really try to get ATG with squats!! the pics back a few pages reminded me.....I've lowered weight to get good form!

When your ass hits your calves you know you got it right!


-I'm glad you are feeling better Val!

[AgeRage]

Morning peeps! Sorry the bball game sucked HL!!

WTG with the cardio Val! Cardio only for me this morning too, thanks goodness I am SORE!!!! :D


When your ass hits your calves you know you got it right!


I'm workin on it :cool:

[bigDADDY205]

When your ass hits your calves you know you got it right!


-I'm glad you are feeling better Val!

So I'm guessing that about 2 inches for you. :D Sorry, couldn't resist.

Val, glad you're feeling better. Colds suck big time for me as well. Nyquil rocks!

Jon, been there with the whole basketball team thing. Losing I can take, but by 30+ every time, not so much. I'm not the type of caliber athlete you are, but still was way better than most everyone on my Y team. Didn't win a single game out of 8, and nobody even good enough to pass the ball effectively. Aarrgh!

[MisterWeak]

So I'm guessing that about 2 inches for you. :D Sorry, couldn't resist.



Less than that! When you are 875 lbs you kinda just drag your butt everywhere.:D

[homelifter]

Jon, been there with the whole basketball team thing. Losing I can take, but by 30+ every time, not so much. I'm not the type of caliber athlete you are, but still was way better than most everyone on my Y team. Didn't win a single game out of 8, and nobody even good enough to pass the ball effectively. Aarrgh!

Yah, well I kinda let a couple guys have a piece of my mind after the game...two quit...which is just fine with me. They didn't like the fact that I told them that the team really sucked. I said if you can't shoot the ball, don't think that you can and keep shooting. Yes, I was mad...and I used multiple 4 letter words to add some color to what I was saying. One guy said he wouldn't pass up an open shot...I told him the other team is letting him shoot because they knew he'd miss it. I'm serious when I say our "outside" shooters had 15 airballs...and I'm being conservative. Then the little kid that thinks he is a point guard single handedly lost the game for us in the second half when he took 5 strait shots and never even came close to touching the rim. Keep in mind...we made 10 trips down the floor and I never touched the ball. It sucked so bad, I almost said I've had enough and walked off the court. How can guys that suck so bad have an ego?? I mean they suck....and they got an attitude. Then all the whining to the reffs....we got 4, yes 4 technical fouls. We were winning by 6 points to start the second half. By the time 4 minutes was off the clock...we were down by 11. The other team went into a zone...I swear none of my team mates moved on offense...they backed up and started launching 3's. I called a time out and said WTF are you doing. One guy goes "we got to break their zone with the 3"....I said...dude, you break a zone with ball movement....drive, pass, swing the ball, inside, outside. You want to see the zone break...make them move. 4 guys looked at me like I was speaking Chinese...yah really.

[bigDADDY205]

Yah, well I kinda let a couple guys have a piece of my mind after the game...two quit...which is just fine with me. They didn't like the fact that I told them that the team really sucked. I said if you can't shoot the ball, don't think that you can and keep shooting. Yes, I was mad...and I used multiple 4 letter words to add some color to what I was saying. One guy said he wouldn't pass up an open shot...I told him the other team is letting him shoot because they knew he'd miss it. I'm serious when I say our "outside" shooters had 15 airballs...and I'm being conservative. Then the little kid that thinks he is a point guard single handedly lost the game for us in the second half when he took 5 strait shots and never even came close to touching the rim. Keep in mind...we made 10 trips down the floor and I never touched the ball. It sucked so bad, I almost said I've had enough and walked off the court. How can guys that suck so bad have an ego?? I mean they suck....and they got an attitude. Then all the whining to the reffs....we got 4, yes 4 technical fouls. We were winning by 6 points to start the second half. By the time 4 minutes was off the clock...we were down by 11. The other team went into a zone...I swear none of my team mates moved on offense...they backed up and started launching 3's. I called a time out and said WTF are you doing. One guy goes "we got to break their zone with the 3"....I said...dude, you break a zone with ball movement....drive, pass, swing the ball, inside, outside. You want to see the zone break...make them move. 4 guys looked at me like I was speaking Chinese...yah really.

LOL. You really needed to let that out, didn't you?

Breaking the zone with the 3, that's a good one coming from a team that can't shoot. You know it's bad when you're the tallest player on the team and you shoot deep better than the rest of the team. I have to laugh, but my brother is one of those players you speak of, thinks he's good but he's not. Launches 3's like there's no tomorrow, might make one if he's lucky. The sad part is he drops hints about getting another team together (this team played about 6 years ago). I'm not a long ball man, but at least I know that. I feel for you, having that competitive streak is a bitch when there's not much of a chance of being competitive.

[homelifter]

LOL. You really needed to let that out, didn't you?

Breaking the zone with the 3, that's a good one coming from a team that can't shoot. You know it's bad when you're the tallest player on the team and you shoot deep better than the rest of the team. I have to laugh, but my brother is one of those players you speak of, thinks he's good but he's not. Launches 3's like there's no tomorrow, might make one if he's lucky. The sad part is he drops hints about getting another team together (this team played about 6 years ago). I'm not a long ball man, but at least I know that. I feel for you, having that competitive streak is a bitch when there's not much of a chance of being competitive.

:D Yah..I really did.

Really all I want to do is have fun. I don't play as hard as I could. I don't care that the reffs make bad calls, or don't call some stuff. I just want to play and have a good time. But when your team mates are whining to the reffs and just being stupid...it really ruins it for me. I can shoot from just about anywhere, but I have to play inside with these guys...just to even out the floor. Here is an example of how bad it really is. I work for position in the post, get the defender on my hip, get ready to catch the ball, and one of my team mates would come under the basket and post up right next to me...where I had worked to clear so I could make a move to the basket. I just started going through them...you can't foul your own team mate.

[bigDADDY205]

I work for position in the post, get the defender on my hip, get ready to catch the ball, and one of my team mates would come under the basket and post up right next to me...where I had worked to clear so I could make a move to the basket. I just started going through them...you can't foul your own team mate.

Why not? It seems they're dumb enough to camp where you already set your tent up. :D

Yeah, I mostly did it for the fun, too. But playing with special needs people (PC for retards) is not fun if you want to even come close to winning. We once played a team that had no reserves, high school kids that weren't all that good, but decent. We had 8 or 9 and still lost, only because I couldn't make a bucket after I stole a long inbounds at midcourt and had to launch it from there. Actually hit the back of the rim, which made it suck even more.

[homelifter]

My schedule is going to be messed up next week. So far today, I've had two friend call and beg me to sub for their volleyball teams..in addition to what I'm already committed too. Here is what next week will look like.

Monday-Volleyball @ 6:30 and 8:30 - no lifting planned
Tuesday-Volleyball @ 7:30 Light Chest/Back workout after
Wednesday-Basketball @ 8:00 - no lifting
Thursday-Volleyball from 6:30-10:00 Tournament - no lifting
Friday-Pick up my kids - Legs-Rep Range workout.
Saturday- Shoulders/Bi's/Tri's
Sunday-REST!!!

All the exercise should help with losing weight...I hope.

[homelifter]

Diet...My diet is going great. I love this diet. I think I'm going to stick with it for a while too.

Last night was a real test for how I would do as far as energy. I played the whole 2nd half last night and had pretty good energy the whole time.

Again, here is how my diet has been set up.

Breakfast-8 eggs, 1 oz Cheese-Sharp Cheddar
Snack-46 grams protein with water-BSN Syntha-6
Lunch-8 oz Lean Meat, 2 cups green veggies
Snack-46-70 grams protein with water-BSN Syntha-6
Dinner-8 oz Lean Deli Meat, 1 low carb wrap, 2 slices Cheese, Small Salad with 2 tbsp blue cheese dressing
Post workout-1/2 cup dry oats, 1 cup berries, 1 scoop torrent, 2 scoops BSN Syntha-6

I have some whey I need to use up, so I'm going to start mixing more whey in with my snacks and some post workout.

I am getting somewhere between 260 to 300 grams of protein per day.

I also take 3 fish oil/flax oil caps with breakfast and each snack.

[daYDreAmErX]

OK it was my 4@7 with the Political Science department tonight... So I went a little off on my diet but not that bad :) I had a Bud Light, a pint of Keith's Red, 2 small bags of pretzels, 1 slice of pizza (WW crust :rolleyes:) and 1 kitkat

Macros for the day with alcohol and extra food :

2420 cals
132g protein
243g carbs (26g fiber)
84g fat
33g alcohol

Not bad becuase I did my carido this morning :)

[homelifter]

OK it was my 4@7 with the Political Science department tonight... So I went a little off on my diet but not that bad :) I had a Bud Light, a pint of Keith's Red, 2 small bags of pretzels, 1 slice of pizza (WW crust :rolleyes:) and 1 kitkat

Macros for the day with alcohol and extra food :

2420 cals
132g protein
243g carbs (26g fiber)
84g fat
33g alcohol

Not bad becuase I did my carido this morning :)

Shame...Shame...lol. I wouldn't worry too much about having some fun once in a while Val..that is what life is all about. We put the hard work in so we can enjoy life...right?

Volleyball was good tonight. Took me a little while to warm up, but I played great tonight. I hit the ball hard again. We play the remaining games for the tourney next Thursday.

I did pretty good on my diet today. NO ALCOLHOL..lol but I did have a few buffalo wings..mmmm. Lots of protein, fat, and no carbs so it fits into my diet just fine.

I am house sitting for the next 5 days and watching a friends dogs while they go on Vacation to Florida. It will be a nice change of Pace. I have a wedding to go to on Saturday too. Should be a nice weekend.

[DallasLynx]

I've watched Pumping Iron and Arnold says men drink beer. Therefore I'm sure it is what I'm supposed to be doing. :D

[MesoPeaks]

My schedule is going to be messed up next week. So far today, I've had two friend call and beg me to sub for their volleyball teams..in addition to what I'm already committed too. Here is what next week will look like.

Monday-Volleyball @ 6:30 and 8:30 - no lifting planned
Tuesday-Volleyball @ 7:30 Light Chest/Back workout after
Wednesday-Basketball @ 8:00 - no lifting
Thursday-Volleyball from 6:30-10:00 Tournament - no lifting
Friday-Pick up my kids - Legs-Rep Range workout.
Saturday- Shoulders/Bi's/Tri's
Sunday-REST!!!

All the exercise should help with losing weight...I hope.

busy week bro, hope you enjoy your week and of course your weekends..
I really missed playing basketball, really...just tapping the board and dribbling and trashing around... :D

[homelifter]

I've watched Pumping Iron and Arnold says men drink beer. Therefore I'm sure it is what I'm supposed to be doing. :D

Don't get me wrong...I like beer...a lot, but it doesn't go well with trying to cut.

[MesoPeaks]

OK it was my 4@7 with the Political Science department tonight... So I went a little off on my diet but not that bad :) I had a Bud Light, a pint of Keith's Red, 2 small bags of pretzels, 1 slice of pizza (WW crust :rolleyes:) and 1 kitkat

Macros for the day with alcohol and extra food :

2420 cals
132g protein
243g carbs (26g fiber)
84g fat
33g alcohol

Not bad becuase I did my carido this morning :)

lol after eating junk foods...Well, if it's only one day of cheat, you don't need to worry at all..However,looks like you already burned those calories too quickly Val.. ;)

[DallasLynx]

Don't get me wrong...I like beer...a lot, but it doesn't go well with trying to cut.

I think this is why I chose powerlifting. I like beer and I like lifting weights. :D

[homelifter]

I think this is why I chose powerlifting. I like beer and I like lifting weights. :D

Beer...its not just for breakfast anymore.

[DallasLynx]

Beer...its not just for breakfast anymore.

Don't make me go all Chris Christopherson on you! "Well I woke up Sunday morning with no way to hold my head that didn't hurt...and the beer I had for breakfast wasn't bad...so I had one more for dessert..."

Ok, I will stop corrupting you dieters now. :D

[daYDreAmErX]

Sept-21 (legs)

Leg Press
135x12
225x6
275x3
315x1
365x1
405x1 (forced) (workset)
225x20

ATG Squat
45x6
85x4
95x3
115x3 (workset)
125x1 (workset)

Leg Extensions
75x8, 60x6, 45x6 (dropset)
75x8, 60x6, 45x6 (dropset)

DB SLDL
35x12x2 (workset)

Seated Calf Raises (plates loaded)
160x6, 135x5 (dropset)
160x6, 135x5 (out) (dropset)
160x6, 135x5 (in) (dropset)

Decline Crunches
25x8x4

Notes
Hai guise :D

I had a really good time in the gym this morning even if I am still feeling a little sick. I decided to bring back the good old ATG back squats... Don't know how long it's gonna last :eek: My hip was feeling okay but the last set was really hard as I was shaking more and more. I just want to maintain a bit so I don't lose all my strength on squats.

My legs are exhausted... Working after a legs workout is simply a killer :D

Cheers !

[homelifter]

Great workout Val. I love seeing the 225x20 finish in the Leg Press! Just see how the ATG Back squats do for you. You might just have to do them as a change of pace lift, but it is good to at least try them if you don't get hip pain.

[daYDreAmErX]

Great workout Val. I love seeing the 225x20 finish in the Leg Press! Just see how the ATG Back squats do for you. You might just have to do them as a change of pace lift, but it is good to at least try them if you don't get hip pain.

It felt great to do squats after leg press... I was really warmed-up and I'm sure it helped :D

[homelifter]

It felt great to do squats after leg press... I was really warmed-up and I'm sure it helped :D

Sometimes what order you do lifts in makes a big differnece. See how you do. I'm sure your legs were pretty pumped up from the leg presses.

[daYDreAmErX]

Sometimes what order you do lifts in makes a big differnece. See how you do. I'm sure your legs were pretty pumped up from the leg presses.

I hated the dropsets on the leg extensions :p Felt like 200kg :D

[homelifter]

I hated the dropsets on the leg extensions :p Felt like 200kg :D

I'm sure, but doing sets like that can really help spur new strength and mass gains.

[daYDreAmErX]

I'm sure, but doing sets like that can really help spur new strength and mass gains.

I'm now ready to isolate myself and go do my fking paper work...

At least the topic is interesting.

[daYDreAmErX]

Macros
1602 cals
161g protein
149g carbs (18g fiber) :(
45g fat

[spawn fthr flex]

solid work on the atg's dd.. and looks a busy week of fun in the sun for you hl.. have fun with the volleyball!

[daYDreAmErX]

solid work on the atg's dd.. and looks a busy week of fun in the sun for you hl.. have fun with the volleyball!

Thanks man... I'm really being humble with these numbers and it pisses me off a bit, but I want to squat at least once ever two weeks to make sure I don't lose it all while injured.

[AgeRage]

Hey guys!!

Val---LOOK at that leg workout!!! :eek:!!!

Fueled by the pizza and beer!!!! :D :D

Have a great weekend!!!

[daYDreAmErX]

Hey guys!!

Val---LOOK at that leg workout!!! :eek:!!!

Fueled by the pizza and beer!!!! :D :D

Have a great weekend!!!

Hai you :D

Thanks for dropping by !! I'm doing teh inclineZz tomorrow morning ;)

Have a good weekend !!!

[homelifter]

solid work on the atg's dd.. and looks a busy week of fun in the sun for you hl.. have fun with the volleyball!

Thanks for checking in sff. I wish it was fun in the sun, but the season has turned to indoor volleyball, and the one day of sand volleyball will be in the dark. Still, it will be a good workout.

There will be a light Chest/Back workout...Just trying to keep my muscles worked, but not cause more damage....sore of a forced deload. I'll work out in about 20 minutes...probably for no more than half an hour.

[homelifter]

Chest/Back
09/21/07

Bench-
135x10 w/u
135x10 w/u
185x5 w/u
225x22 *PR
225x14


DB Row-
95x25
95x20

Incline DB Press-
75x15
75x13

Bent over BB Row-
135x25
135x20

Light workout...but I got a good pump. I still had a little discomfort in my shoulder, but it seems to be getting better. I'm going to have to really work around this injury, but it should be manageable.

[daYDreAmErX]

How was your form on the BB rows ?

[homelifter]

How was your form on the BB rows ?

Very strict form...LOL...I actually thought about you giving me a hard time from my heavy rows before I did these...you don't let me get away with nothin'. :D

[homelifter]

Have a great workout tomorrow Val....time for me to call it a night.

[MesoPeaks]

Valerie
looking strong on leg press girl! Lots of volume and sets :)

nice job Vanessa :)

HL
Hope your shoulder injury:( will be healed up very soon...

To op it all, congrats on your new PR bro.. :)

[daYDreAmErX]

Vanessa
looking strong on leg press girl! Lots of volume and sets :)

nice job Vanessa :)

HL
Hope your shoulder injury:( will be healed up very soon...

To op it all, congrats on your new PR bro.. :)

My name is Val :mad:

[daYDreAmErX]

Sept-22 (pull)

Rack Chins *new exercise*
BWx6x4 (workset)

HS Machine Shrugs (plates loaded)
135x12
185x8
205x3
225x1
225x1
275x6 (workset) --- Strong PR here, last PR was 225x10

--> Like this one :

http://xs119.xs.to/xs119/07386/8050C.jpg (http://xs.to)

Thick BB Curls (strict)
45x10x3 (workset)

BB Upright Rows
60x6x2 (workset)

1-Arm Machine Preacher Curls (one arm at a time)
55x10x2 (workset)

--> Like this one :

http://xs218.xs.to/xs218/07333/watermark.php.jpg (http://xs.to)

BB Wrist Curls
55x12 (workset)

Notes
Morning :D

I had another really good workout this morning, it took me a little over 60 minutes to complete it, but I felt great ! I'm so pumped right now and my trpas are killing me !!!

About the rack chins... They're harder than I expected, probably because it's impossible to cheat on them !! I really felt them in my lats, I think I'm gonna do them again next week :)

Time to go back to my stupid paper... I'm missing a tailgate party and the 1st game (at home) from our team :mad:

but I really have to work on that **** :(

I wish you all a good weekend !!

Val

[MesoPeaks]

Great session Valerie ;)

Looking strong on traps(lots of volume) and congrats on your new PR!
Wow, I'm jealous of your gym :( my gym wasn't that looked good..

[daYDreAmErX]

A quick back shot I just took :

http://xs119.xs.to/xs119/07386/Sept-22_double_back_bis.jpg (http://xs.to)

I think my shoulders gained the most... Traps are still good :p

[MesoPeaks]

Looking good Valerie..

[daYDreAmErX]

Looking good Valerie..

Thanks kiddo :D

[ChokeOnStrength]

Excellent progress, keep pushin

[daYDreAmErX]

Excellent progress, keep pushin

Thanks man !! Drop by anytime :)

[homelifter]

A quick back shot I just took :

http://xs119.xs.to/xs119/07386/Sept-22_double_back_bis.jpg (http://xs.to)

I think my shoulders gained the most... Traps are still good :p

I think your shoulders have improved, but your arms look to have improved the most to me. I'm seeing some definition! All your hard work and dedication is really showing.

Great workout Val. You are getting so strong.

I'll be lifting in about 20 minutes myself. Leg Day!

[daYDreAmErX]

I think your shoulders have improved, but your arms look to have improved the most to me. I'm seeing some definition! All your hard work and dedication is really showing.

Great workout Val. You are getting so strong.

I'll be lifting in about 20 minutes myself. Leg Day!

I cna hear the tailgating from my windows **** I wanna go there :'' Stupid paper :mad:

I think mt right side has improved faster than my left side, what do you think ? :o

BTW can you send me the other picture I sent you this morning ;)

[homelifter]

I cna hear the tailgating from my windows **** I wanna go there :'' Stupid paper :mad:

I think mt right side has improved faster than my left side, what do you think ? :o

BTW can you send me the other picture I sent you this morning ;)

Thats too bad Val...I'm sure it would be fun.

I think your right arm is a little bigger, but you also have your forearm at a slightly tighter angle too...which makes it look a little bigger as well. Looking great.

Pic sent.

[daYDreAmErX]

Thanks got the pict ;)

Damn, my feet are hyyuge LOL

[Sandguy]

Awesome session today, great PRs, especially on those shrugs. How do you like the rack chins?

[daYDreAmErX]

Awesome session today, great PRs, especially on those shrugs. How do you like the rack chins?

I liked them but they're pretty hard !!

[homelifter]

I have a really nasty catch in my back...making just about everything uncomfortable...squats, deads, just warming up hurts. I'm not sure what I'm going to get done today. Maybe I am reaching the level of overtraining...which could explain why I've been feeling the way I have lately. Add the shoulder injury to that, deloading might be a really good idea for a while.

I'm going to test my back out a little bit to see what I can do.

[homelifter]

Legs-
09/22/07
Light, Light, Light

Squats-
225x10
225x10

supersetted with

Donkey Calf Raises-
150x25
150x20

supersetted with

Deads-
225x10
225x10

supersetted with

GHR's-
BWx16
BWx14


Fast workout. I supersetted everything to raise the intensity and get this workout over. I'm just pissed at the injuries, pains, and stuff right now. I refuse to stop lifting.

[daYDreAmErX]

How did you like the donkey calf raises ?

[homelifter]

How did you like the donkey calf raises ?

I love them...they put a whole new level of stretch on my calves that I was missing. Thanks for the idea Val.

[AgeRage]

whoa Val check out the gunz!!! :D Nice work

HL---take it easy with your back bud!! Good workout despite the fact, just don't hurt yourself! ;)

y'all have a great weekend!

[MisterWeak]

Val- i agree with HL on the definition. WO looks good

HL- Take it easy! you don't want to work so hard you end up having to completely stop training for a while! If it hurts it's telling you something!

[littlechick]

HL-sorry bout the injuries :( get better soon...

Val-looking good.

[DallasLynx]

DDX - Nice pic. The upper back and arms look really good.

HL - Try doing some ghetto reverse hypers with no weight. Those always make my lower back feel better.

[homelifter]

whoa Val check out the gunz!!! :D Nice work

HL---take it easy with your back bud!! Good workout despite the fact, just don't hurt yourself! ;)

y'all have a great weekend!

Thanks...I feel pretty good right now. Backing off a little bit today made a big difference.


Val- i agree with HL on the definition. WO looks good

HL- Take it easy! you don't want to work so hard you end up having to completely stop training for a while! If it hurts it's telling you something!

I will, thanks.


HL-sorry bout the injuries :( get better soon...

Val-looking good.

It will take a little while, but I'll continue to do what I can.

Val is looking good, isn't she!


DDX - Nice pic. The upper back and arms look really good.

HL - Try doing some ghetto reverse hypers with no weight. Those always make my lower back feel better.

It isn't my lower back, it is about mid back, right side..more between my ribs. I feel it the most on squats and deads. Probably a slight muscle pull or strain.


Shoulders/Bi's/Tri's at some point tomorrow. Light on the shoulders....a little harder on the rest.

[spawn fthr flex]

good decision to lay off a bit on leg day if you were in pain HL. less is definitely more at times. and shoulders and arms have really made some good improvment DD, keep up the hard work guys!

[MesoPeaks]

wow bro :(

That's sad to hear about the injuries and your workouts got ruined by that...get well soon bro..

I also noticed that you don't posted any video...

[daYDreAmErX]

Just did 20 minutes of cardio, I'm still sweating :p 268 cals burned

[homelifter]

Just did 20 minutes of cardio, I'm still sweating :p 268 cals burned

Nice job Val, you put me to shame with your cardio work.

[daYDreAmErX]

Nice job Val, you put me to shame with your cardio work.

My roommate laughed at me I'm wearing my gym goddess t-shirt and a cap :eek:

[homelifter]

My roommate laughed at me I'm wearing my gym goddess t-shirt and a cap :eek:

:D Sounds like an interesting clothing combination.

[daYDreAmErX]

I forgot to weight myself and take my bf% this morning and my breakfast probably gave me an extra 5 lbs just right there :p Will weigh in tomorrow.

[homelifter]

I forgot to weight myself and take my bf% this morning and my breakfast probably gave me an extra 5 lbs just right there :p Will weigh in tomorrow.

Big Breakfast...lol. I'm going to have to start getting ready to work out.

[daYDreAmErX]

Big Breakfast...lol. I'm going to have to start getting ready to work out.

No it's just that there's a 5 lbs diff when I wake up and when I start drinking water !

[homelifter]

No it's just that there's a 5 lbs diff when I wake up and when I start drinking water !

Yah, I'm the same way. Good luck on your paper today.

[daYDreAmErX]

Yah, I'm the same way. Good luck on your paper today.

Thanks :)

Can't wait to be back in the gym tomorrow morning... The Smith Machine really made me like working my shoulders !!

[daYDreAmErX]

I thought it might be cool to post last week overview (it doesn't include last night carbup tho but it's still pretty accurate) :

http://xs119.xs.to/xs119/07380/week1_FitDayLOG.jpg (http://xs.to)

[homelifter]

Thanks :)

Can't wait to be back in the gym tomorrow morning... The Smith Machine really made me like working my shoulders !!

I can't wait to see if my shoulder is getting a little better when I lift today. I'll still keep it light, but I'm hoping the discomfort is going away.

[kennny d]

forearms look good too val

[daYDreAmErX]

I can't wait to see if my shoulder is getting a little better when I lift today. I'll still keep it light, but I'm hoping the discomfort is going away.

Yeah, just try to go relax and smooth and you'll be fine :)


forearms look good too val

Thanks :D

[DallasLynx]

DDX, quit posting all these pics of yourself. You are destroying marriages across America. ****ing Canadians.


:D

[homelifter]

I thought it might be cool to post last week overview (it doesn't include last night carbup tho but it's still pretty accurate) :


Holy cow Val...you really have your diet together.

[DallasLynx]

Holy cow Val...you really have your diet together.

x10. That is damn impressive. Spreadsheets, pie charts....wow.

[daYDreAmErX]

DDX, quit posting all these pics of yourself. You are destroying marriages across America. ****ing Canadians.


:D

I fking LMAO'ed


Holy cow Val...you really have your diet together.

Are you surprised ;) You know I like my things to be in order LOL

[daYDreAmErX]

x10. That is damn impressive. Spreadsheets, pie charts....wow.

Actually I just generated the graphics from FitDay, then I cut them individueally, printshot them and paste them individually in Paint :D

[terracotta]

Val makes guys feel like whimps, I'm sure this is quite damaging.

Nice freakin' back chicka :D

[homelifter]

I fking LMAO'ed



Are you surprised ;) You know I like my things to be in order LOL

I LOL'd too...a lot. Homewrecker :p

What site did you do that diet stuff on again?

[DallasLynx]

Actually I just generated the graphics from FitDay, then I cut them individueally, printshot them and paste them individually in Paint :D

Is that Latin? :)

[daYDreAmErX]

I LOL'd too...a lot. Homewrecker :p

What site did you do that diet stuff on again?

I bought the FitDay softaware 1.5 years ago... Works better for me than the online version.


Is that Latin? :)

Sort of :D

[homelifter]

I bought the FitDay softaware 1.5 years ago... Works better for me than the online version.

Sort of :D

I tried doing some stuff online...just way too cumbersome. I would like to track mine closer, but I hate spending so much time entering stuff. I might try the online site again.

[daYDreAmErX]

I tried doing some stuff online...just way too cumbersome. I would like to track mine closer, but I hate spending so much time entering stuff. I might try the online site again.

The software is better and most of my food is customized :p

[daYDreAmErX]

Here's how it looks like :

http://xs319.xs.to/xs319/07380/fitdaylogss.jpg (http://xs.to)

[terracotta]

For online tracking www.nutridiary.com is MUCH easier than fitday.

[homelifter]

The software is better and most of my food is customized :p

I had to enter a lot of the food I ate too...that's what was so frustrating. I suppose, once you get everything entered it is a lot eaiser. I just don't have the attension span to do that.

[homelifter]

Here's how it looks like :


Very cool. You are always such a big help Val.

[daYDreAmErX]

I had to enter a lot of the food I ate too...that's what was so frustrating. I suppose, once you get everything entered it is a lot eaiser. I just don't have the attension span to do that.

I usually do it when I come back from the grocery store... And I try to always buy the same brands so I don't have to do it again !

[homelifter]

For online tracking www.nutridiary.com is MUCH easier than fitday.

Thanks Terra, I'll look there to see how it works.

BTW..I read the whole VM thing...just want you to know you are always welcome here and that both Val and I value your input and have a lot of respect for you.

[homelifter]

I usually do it when I come back from the grocery store... And I try to always buy the same brands so I don't have to do it again !

That sounds like the best way to do it. When I entered my other info..I kinda did the same thing. Had to bring all my stuff down to my computer and enter the nutritional information.

[daYDreAmErX]

That sounds like the best way to do it. When I entered my other info..I kinda did the same thing. Had to bring all my stuff down to my computer and enter the nutritional information.

If you send me my Cubs shirt I'll send you the Software with my registration key :p

[homelifter]

If you send me my Cubs shirt I'll send you the Software with my registration key :p

You'll get the shirt this week Val...I promise. Just in time to wear for when the Cubs make the playoffs.

Don't spend the money to send me the program untill I try the site that Terra posted.

[Fuerza_M]

I thought it might be cool to post last week overview (it doesn't include last night carbup tho but it's still pretty accurate) :

http://xs119.xs.to/xs119/07380/week1_FitDayLOG.jpg (http://xs.to)

looks good, Hey amiga i like your carb/protein ration :)

[daYDreAmErX]

Coming back from the grocery store :D A lot of chicken oats (finally found some rolled ones), frozen berries, cheese and eggs.

Hummm

[daYDreAmErX]

Macros
1712 cals
154g protein
166g carbs (34g fiber :eek: )
56g fat

[homelifter]

Macros
1712 cals
154g protein
166g carbs (34g fiber :eek: )
56g fat

That is a lot of fiber!

[daYDreAmErX]

That is a lot of fiber!

That was another really good day :)

[homelifter]

My workout sucked yesterday...not even worth posting.

Started light on DB Shoulder Presses, and as soon I did, I knew it wasn't going to be good. One set of Shoulder presses at 65 lbs, at rep 8, I stopped and that was that.

I might have to go to the doc and see if I did more than just a strain/sprain. I'm not going to be able to lift much this week anyway, so maybe just do the basketball, volleyball and let my shoulder really rest from the weights.

[MisterWeak]

Take care of that shoulder HL!

[homelifter]

Take care of that shoulder HL!

Well, this week is more or less a forced week off. Having to take care of my friends house and two dogs adds 20 minutes to my morning and evening commute. With volleyball and basketball, the added driving time, and not being at my house....I just won't have the time to lift. It probably isn't a bad thing.

I'll still keep my diet though. I've even packed extra today because I won't get home tonight in time to eat before I play volleyball. It might be that way the rest of the week.

[daYDreAmErX]

Sept-23 (push)

Smith Machine Shoulder Press
55x10
65x6
80x3
90x2
100x1 (workset)
105x2 (workset)
75x12

Flat DB Press
22x12
30x5
35x2
40x1
45x4 (workset)
45x4 (workset)

CGBP
75x12 (workset)

Dips Machine
120x14 (workset)

Low Inclines Flies
30x10 (workset)

Bent-Over DB Lateral Raises
17x9x2

Notes
Hai guise :D

I'll let the orange color speak for itself :) I'm eating this great lasagna :

http://xs319.xs.to/xs319/07391/meal23.jpg (http://xs.to)

[homelifter]

Fantastic workout Val. Hyuge PR's. You are really liking the Smith Machine Shoulder Press too...wow.

As always your food looks awesome too. Have a great day.

[daYDreAmErX]

I planned to get 40x8 on the DB flat... then I went "oh wtf I'm gonna try with the 45s". I thought I'd so like 1-2 reps lol

[homelifter]

I planned to get 40x8 on the DB flat... then I went "oh wtf I'm gonna try with the 45s". I thought I'd so like 1-2 reps lol

When you really challenge yourself like that...sometimes it is suprising just how well you respond. Take into account that you were sick and are now starting to feel better...I'm not suprised at your increases. Great work!

[daYDreAmErX]

When you really challenge yourself like that...sometimes it is suprising just how well you respond. Take into account that you were sick and are now starting to feel better...I'm not suprised at your increases. Great work!

This 800 calories lasagna was good LOL :p