Homelifters Log

[iron619]

Originally Posted by littlechick

great pics you are lucky I am married or I would request the seat be for me not Day

That's hot. I gotta get a dang bike someday .

Originally Posted by homelifter

Signing off...everyones been great. Thanks for all the encouragement.

Originally Posted by littlechick

WTF???

X2.

What's up dude? Hope all is well man.

[homelifter]

Originally Posted by iron619

That's hot. I gotta get a dang bike someday .

I hope you do bro...get a Victory!

Originally Posted by iron619

X2.

What's up dude? Hope all is well man.

I'll be back...soon enough.

[littlerocky211]

Heavy weight routine
Workout 1 a) Workout 1 b) Power
Chest Bench Press(barb. + dumb) Bench-press (max out)
Inc Bench Press press ups to failure * 4
Inc Flyes
Press ups
Shoulders Shoulder press
Upright row

Traps Shrugs
Triceps Kickbacks
Declined dumbell tricep ext
Abdominal 15min

Workout 2
Back(middle) Bent over dumbell row Light Weight routine Other
One-handed row 1) Weighted stair walk
Back(lower) Stiff leg dumbell lift 2)Cardio Workout
Biceps Curls-barbell increase per set Curls(dumb) 4sets 3)
Concentration Curls Concentation curls 3sets
Dumbell preacher curls

Abdominal intense abdominal routine (15min) Abdominal 12-30 mins

my heavy routine is followed by a second routine using lighter weights its tuff but the after feeling is great


Light Weight routine
Workout 1
Chest Bench press(barb + dumb) 4sets
Inc Bench Press 4sets
Flyes 3sets
(+shoulders) Sides and Frounts 2sets
Shoulders Shoulder press 3sets
Upright row 3sets
Arnold press 2sets
Triceps Declined dumbell triceps ext 3sets
Abdominal 12-30min

[littlerocky211]

Heavy weight routine
Workout 1 a) Workout 1 b) Power
Chest Bench Press(barb. + dumb) Bench-press (max out)
Inc Bench Press press ups to failure * 4
Inc Flyes
Press ups
Shoulders Shoulder press
Upright row

Traps Shrugs
Triceps Kickbacks
Declined dumbell tricep ext
Abdominal 15min

Workout 2
Back(middle) Bent over dumbell row Light Weight routine Other
One-handed row 1) Weighted stair walk
Back(lower) Stiff leg dumbell lift 2)Cardio Workout
Biceps Curls-barbell increase per set Curls(dumb) 4sets 3)
Concentration Curls Concentation curls 3sets
Dumbell preacher curls

Abdominal intense abdominal routine (15min) Abdominal 12-30 mins


Light Weight routine
Workout 1
Chest Bench press(barb + dumb) 4sets
Inc Bench Press 4sets
Flyes 3sets
(+shoulders) Sides and Frounts 2sets
Shoulders Shoulder press 3sets
Upright row 3sets
Arnold press 2sets
Triceps Declined dumbell triceps ext 3sets
Abdominal 12-30min

[homelifter]

I've planned out my workouts for the next 6 weeks. In a perfect world..this is how my next 6 weeksweeks will look. I will be working out at night. I have a day job, but starting on Wednesday, I'll be working a second job on Mondays and Wednesdays.

Week 1

M-Work
T-Chest/Back
W-Work
R-Legs
F-Shoulders/Bi's/Tri's
S-Rest
S-Chest/Back

Week 2

M-Work
T-Legs
W-Work
R-Shoulders/Bi's/Tri's
F-Rest
S-Chest/Back
S-Legs

Week 3

M-Work
T-Shoulders/Bi's/Tri's
W-Work
R-Chest/Back
F-Legs
S-Rest
S-Shoulders/Bi's/Tri's

Week 4

M-Work
T-Chest/Back
W-Work
R-Legs
F-Shoulders/Bi's/Tri's
S-Rest
S-Chest/Back

Week 5

M-Work
T-Legs
W-Work
R-Shoulders/Bi's/Tri's
F-Rest
S-Chest/Back
S-Legs

Week 6

M-Work
T-Shoulders/Bi's/Tri's
W-Work
R-Chest/Back
F-Legs
S-Rest
S-Shoulders/Bi's/Tri's

[daYDreAmErX]

Looking good !!!

What volume are you shooting for ?

[homelifter]

Originally Posted by daYDreAmErX

Looking good !!!

What volume are you shooting for ?

Chest/Back

Bench-Set 1-3=10 Reps, set 4=15-20 Reps
BB Rows-3 sets, 10-12 reps
Incline DB Press-3 sets-10-12 reps
DB Rows-3 sets-10-12 reps
DB Shrugs-3 sets, high reps
Roman Chair-3 sets 12-15 reps
Abs-3 sets to failure

Legs

Squats-3 sets, 10-12 reps
Calf Raises-2 sets with x-reps high reps
Hack Squats-2 sets, 10-12 reps
SLDL-3 sets, 10-12 reps
Lunges-2 sets 10-12 reps
Leg Ext-2 sets with x-reps
Leg Curls-2 sets with x-reps

Shoulders/Bi's/Tri's

DB Shoulder Press-3 sets, 10-12 reps
Preacher Curl-3 sets, 10-12 reps
DB Tricep OH Ext-2 double drop sets
Latteral Raises-2 set of 10-12 reps
supersetted with
External Rotations-2 sets of 10-12 reps
supersetted with
Frontal Raises-2 sets of 10-12 reps
Incline DB Curl-2 double drop sets
Bench Dips-2 sets to failure..high reps

[sparxxx13]

Wow that is an insane routine you have there man! Keep up the good work *subscribed*

[homelifter]

Originally Posted by sparxxx13

Wow that is an insane routine you have there man! Keep up the good work *subscribed*

Prepair to not be dazzled for a little while. I'm going to keep the weights pretty light so I don't reinjure my wrists. After a couple weeks, I'll start to push myself a little more. Just need to stay pain free.

[littlechick]

glad to see you planning a new attack

[homelifter]

I've really been doing well on my diet lately. I made meals for the next week last night.

Today's diet

Breakfast-8 Eggs, Low fat Cheese, 1 Sausage Patty

Lunch-8 oz Steak, 2 Cups Broccoli

Dinner-6 oz Chicken Breast, Large Salad with Blue Cheese Dressing

Post workout-Torrent

[iron619]

Homelifter, great job planning your training over a period of time, and to the detail!

How are your wrists feeling man?

Sounds like several people around here are temporarily abandoning heavy weights for the sake of staying pain-free (including myself).

[homelifter]

Originally Posted by iron619

Homelifter, great job planning your training over a period of time, and to the detail!

How are your wrists feeling man?

Sounds like several people around here are temporarily abandoning heavy weights for the sake of staying pain-free (including myself).

I had to plan it out, just to try to force myself back into a routine.

Ok, I'm not sure if this is a good idea, but I'm going to post it anyway. The few people who follow my journal will probably understand. I have depression. I was on meds from time to time over the last couple years. My doc says it is due to all the stresses of the divorce and stuff, but that doesn't make it any easier. I was able to get off my meds because my lifting was helping me to produce all the right chemicals in my brain to keep me on an even keel. Then the injuries happend. I didn't notice it at first, but since my last move, I've picked up on the fact that I've been sliding, big time. Looking back, I've been sliding downward for a few months. Now that I've picked up on it, I know what to do...so I should be able to work with my doc and get it back under control. Just thought I needed to get that out there, so you guys understand where I'm at. It isn't something I'm proud of, and I don't want to air my dirty laundry, but I feel like the few people who regularly follow my journal would understand and offer encouragement.

Pain wise, my left wrist is 100% pain free. My right wrist...90-95% pain free. I'll be lifting with my wrists heavily wrapped.

[homelifter]

On a good note, I got my living quarters all set up yesterday. I have my home computer set up, web cam, speakers, and even a TV. Depending on how my planned schedule works out, I might start to get up at 4 am to lift. I hate lifting in the morning, but one way or another, I have to get some workouts in. The good thing is, that once I wake up, I can roll out of bed, walk 10 feet, and I'm in my gym. I can probably even get it set up so that I can take some video of parts of my workout now. Who knows, I could even have live, interactive web cam workouts if I wanted to.

I might go pick up some extra plates for my home gym tonight. Another couple 45's and 25's would be nice right now.

[Satyrs]

Hang in there man I personally know what you are talking about ... and it f'n sucks. Good too see you are smart enough to notice the signs and are trying to actually do something to change the way you are feeling.

[homelifter]

Originally Posted by Satyrs

Hang in there man I personally know what you are talking about ... and it f'n sucks. Good too see you are smart enough to notice the signs and are trying to actually do something to change the way you are feeling.

Thanks Satyrs...It does suck.

Sometimes it is hard to see, because it sneaks up on you over a period of time. I had a couple close friends say something to me because I wasn't out and about as much. When I was out, I was more and more quiet and withdrawn. That is always a sign for me.

[homelifter]

just started my workout...should be interesting.

[homelifter]

Bench-205x10, 205x10, 205x6, 135x18
BB Rows-135x15, 135x12, 135x10
Incline DB Press-55x16, 55x13, 55x10
DB Rows-85x12, 85x10
DB Shrugs-85x15, 85x15
Roman Chair-BWx10, BWx10
Abs-BWx30, BWx30

3 minutes rest between sets

Comments:

I started really light, but from my bench press, it looks like I needed to. The good thing is that I don't have any more pain in my right wrist today than I did before I started yesterday. I cut a couple sets out do to time, but I'm going to start to drop my rest times down to 2 minutes after a couple weeks. I'm trying to get some muscle endurance built up as well as lay a good foundation for the next several months of regular lifting. I started lifting a little late, but I'm going to just have to get used to that. I've got a long road to get back to where I was pre-injury, but I'll be there in a couple months....then I'm going to shoot past my old PR marks. Every month I'm going to treat myself to a new pair of DB's untill I get up to at least 150's. I'm still looking to get a decent dip station, and a pull up bar that I can mount to the ceiling. I'm leary of doing regular dips right now, but in a couple weeks if I can continue healing, I'd like to start those again. I am open to suggestions for exercises, workout programs, anything at this point. OMG...I'm going to do lunges tomorrow...should be worth the pain.

[homelifter]

Yesterdays diet went as planned except I had to grab 6 oz of ham, and 2 oz of cheese for dinner. I didn't have time to stop and get a salad because of taking my boys to a little league game.

Today's diet is as follows:

8 eggs, 1 sausage patty, 1 oz cheese
1 pork chop, 2 cups spinach
46 grams protein powder-BSN Syntha-6 with water
2 chicken breasts, 1 cup broccoli, 4 oz of cottage cheese.

Supps taken-
2 fish oil caps
1 CLA cap
2 Beta Alanine
Animal Pak

I'll take 2 more fish oil caps and 2 more CLA caps.

I start my second job tonight, so no workout, which is the plan.

My weight is down to 270.2 this morning. I'll weigh again in a couple days.

[homelifter]

I couldn't help but weigh in today. 269.0 this morning. I'm pretty happy about that. 36 lbs lost total so far.

Diet today

8 eggs, sausage patty, 1 oz cheese
1/4 cup almonds
1 pork chop, 2 cups spinach
46 grams protein powder in water
6 oz Chicken, Large Salad
3 scoops Torrent post workout

Tonight will be a leg workout.

[scott_donald]

wow that is some loss... very impressed...

[homelifter]

Originally Posted by scott_donald

wow that is some loss... very impressed...

Thanks SD, I've been working at the weight loss pretty hard and I've really been in the zone lately. Played and reffed volleyball last night and didn't have a drop of beer...diet coke only. It doesn't happen very often, but I wasn't even tempted to have one drink.

I didn't get a chance to eat untill around 9 pm yesterday, and even then, it was only half of what I was planning. I knew I'd be down in weight again this morning.

I haven't played much volleyball over the winter, and I wasn't expecting to do very well last night. I suprised myself a little bit. My timing on my spikes wasn't half bad. I only tried to vapor trail one spike...it drew a "GOOD GOD" from the other team...they weren't very good, so I backed off and played nice with the other kids....

I can really feel the weight loss on my ability to move and jump. Right now, I'm figuring 240 will be my stopping point, but if I have to to to 230, i'm willing to stick with it. The main thing for me will be to make sure I lift according to my schedule. That will help me get the tone I want, but more importantly, it will stabilize my mood.

Tonight is Legs, tomorrow shoulders and arms, tomorrow night...I'm planning on spending a few hours on my motorcycle.

[homelifter]

I'm going to ride in another charity motorcycle ride this Sunday. This one is raising money to help fight brain tumors in children. My best friends son, Joshua, is fighting a brain tumor right now. He is the poster child for the ride. I'm going to be riding right next to his dad at the front of the group. My friend opened his home up to me when I didn't have anywhere else to go, even while his son was going through all of the radiation and other treaments. I would do just about anything for him, and his family. Any other Chicagoland riders are more than welcome to PM me and I'll give you the details of where this will be held.

[scott_donald]

big guy for a motor cycle...

[homelifter]

Originally Posted by scott_donald

big guy for a motor cycle...

Big motorcycle

[scott_donald]

wow... i have never been on one since my cousin crashed his dirt bike and the pedal got stuck in his leg!!!

[bigDADDY205]

Just weighing in, had a chance to read back a little. Sorry to hear about the divorce, don't ever want to find out what that's like. Solid workouts, keep up the good work.

[homelifter]

Originally Posted by bigDADDY205

Just weighing in, had a chance to read back a little. Sorry to hear about the divorce, don't ever want to find out what that's like. Solid workouts, keep up the good work.

The divorce was a good thing for me...I'm much better off. I hope you never find out either bD.

Thanks. I'm way down from where I was in January, but I'll get back to where I was and then some over the next couple of months. Glad to have you checking in.

[homelifter]

I'm about ready to call it a day at work. I've got to go to my kids' baseball game, then I'm hitting the weights. Legs...I'm kinda looking forward to it. This should really help with the fat burning. I printed my workout schedule and I'm going to do whatever I can to stick to it.

I'll post the workout tonight.

[daYDreAmErX]

Originally Posted by homelifter

I'll post the workout tonight.

Will stay tuned

Hope you do lunges as planned !