Father of 2 that works out in his basement.

[SweetPotato82]

I've been on these forums on and off for years as different usernames. Time to start my own to keep me motivated and see what people say.

Height: 5'7"
Weight: 180 (lost 20lbs since Jan 6)
Age: 37
Bodyfat: 16.4% (according to my renpho scale)

I used to go to gyms all of the time, but now I have two children and a wife that take up all of my time. So now I workout in my basement which consists of a bench, dumbbells with plates up to 150lbs+, Leg press, smith machine, pull up bar bolted to ceiling, and a treadmill.

Goal: It's my yearly get fat for the winter and lose all the weight in a month or so. Welp, I dropped the weight and some muscle came off as well. I need stop crash dieting, but I enjoy food way too much damnit.. Especially the time frame from Halloween to Christmas. Usually when i'm in a deficit in January, I have my calories set to 1500. This time I had them set to 2000. Took longer, but I felt like I didn't lose as much muscle that I usually do. Just bumped them up to 2300 to see if that's a good maintenance. Once that's set, I would like to do a slow bulk for a little bit.

Workout: 5 days a week. 1ish body part a day. Roughly 4 exercises at 4 sets of 8. Basically a bro science workout but it's always worked for me. Today is an off day but tomorrow is bi's/tri's.

Diet: At the moment 2,300 calories. As close to 40% protein, 40% carbs, and 20% fat as I can get it. I have mostly sweet potatoes (hence the name), fruit, vegetables, 93/7 meat/turkey, whey protein powder in water drinks..

Will post pictures of current physique soon. It's nothing great, but nothing terrible at the sametime.

[SweetPotato82]

2/26/2020 - 2,426 calories. Off day from working out.

2/27/2020 - Bicep/Tricep workout:

I super set each bi/tri movement. I'll do a set of 8 for triceps and then immediately go into a set of 8 for biceps then wait a minute (I use a timer) until I start the next super set. Each of these are grouped to show which ones I did together.

Close grip bench 4x8
Concentration curls 4x8

Tricep pushdowns 4x8
Preacher ez bar curls 4x8

Skull crushers 4x8
Hammer curls 4x8 (Upped the weight 5 more lbs per dumbbell)

Dumbbell kickbacks 4x8 (almost felt like I could up the weight, but not yet. Felt like I was sacrificing form if I did)
Bar curls 4x8 (Upped the weight 2.5lb plates on each side)

Palm down wrist curls 4x8

I also workout in the morning before the kids get up. Only time I have to myself =-O

[SweetPotato82]

2/27/2020 - 2,393 calories.

2/28/2020 - Shoulder workout:

Dumbbell laterals 4x8 (Upped the weight by 5lbs each dumbbell)
Seated dumbbell presses 4x8
Barbell shrugs 4x8 (Upped the weight 2.5lbs on each side)
Front dumbbell raises 4x8
Bent over reverse laterals 4x8 (Upped the weight 5lbs each dumbbell)

Upper abs 4xAMAP
Lower abs 4xAMAP

Good shoulder workout today and topped it off with abs. Forgot to mention I messed up my back a year or two ago and never got surgery. I refuse to. It’s definitely a herniated or slipped disc so I’m careful with how I lift. Certain exercises will aggravate it.. like barbell presses and barbell squats... sucks.. but I have to make due with what I got. I have it down to a science where it never gets aggravated anymore when the first year I had some issues. A couple months ago I attempted barbell presses and barbell squats (because it seemed healed) to feel it starting to mess with it again.. have reverted to what I know works and no issues now.

EDIT: Also weighed in at 179.6 lbs this morning. Down .4 lbs.

[SweetPotato82]

2/28/2020 - 2,732 calories. I was still hungry once I reached 2300.. my wife came home with leftover chicken breast, lamb, tomato, and I devoured it all.

2/29/2020 - Off day from lifting. Legs tomorrow.

[SweetPotato82]

2/29/2020 - 2,473 calories.

3/1/2020 - Leg day:

Leg press 4x8
Calf raises on leg press 4x8
Dumbbell squats 4x8
Leg extensions 4x8
Leg curls 4x8
Dumbbell sumo squats 3x8

Leg day I have to be especially careful with my back (back day also.. can’t do deadlifts and have to be careful with bent over rows) that’s why I do so much dumbbell work. I would do barbell but my back is an *******. Anyways.. good workout.. at the cusp of upping the weight for some exercises but not quite yet. Since I’m not in a deficit right now my strength is slowly coming back.

[SweetPotato82]

3/1/2020 - 2,448 Calories. Had some halo top ice cream last night. Haven't had it in a while. Hit the spot.

3/2/2020 Most peoples chest day today, but it is my off day. Chest day tomorrow

[SweetPotato82]

3/2/2020 - 2,462 calories.

3/3/2020 - Chest day:

Barbell bench press 4x8
Incline bench press 4x8
Incline dumbbell flies 4x8
Decline barbell press 4x8
Machine hammer press 3x8

Always have the hardest time getting the mind muscle connection with my chest. Chest is by far my weakest body part. I always have to remind myself to squeeze on any chest exercise I do. Didn’t raise any weight this time around. 2 or 3 exercises were close though. Tomorrow is another off day, but Thursday is Arm day.

[SweetPotato82]

3/3/2020 - 3,094 calories. 576 of those calories were Miller Lite. I only drink once a week with my friends. It's always tuesday and 6 beers. 7 beers will give me a hangover. So drink to get tipsy and I swear the liquid calories go right through me.

3/4/2020 - Off day today, excited for arms tomorrow.

[SweetPotato82]

3/4/2020 - 2,428 calories.

3/5-2020 - Arm day:

Once again superset bi's & tri's.

Close grip bench 4x8 (Upped weight by 2.5lbs plates on each side)
Concentration curls 4x8 (Upped weight by 5lbs on the dumbbell)

Tricep pushdowns 4x8 (Upped weight by 2.5lbs on the machine)
Preacher ez bar curls 4x8 (Upped weight by 2.5lbs plates on each side)

Skull crushers 4x8 (Upped weight by 2.5lbs plates on each side)
Hammer curls 4x8 (Upped the weight 5 more lbs per dumbbell)

Dumbbell kickbacks 4x8 (Upped the weight 5 more lbs per dumbbell)
Bar curls 4x8 (Upped the weight 2.5lb plates on each side)

Palm down wrist curls 4x8

Felt STRONG today.. which is really weird because I have a sore throat and don't feel 100%. Upped the weight on literally every arm exercise, except forearms.. those always seem to stay the same. Since i'm on a maintenance right now I can gain the strength back that I lost during the deficit. Felt really good though.

Let's see what my Renpho scale says about me after my workout:

Weight:: 179.2lb (down a little today)
BMI: 28.1
Body fat: 16.1%
Fat-free body weight: 150.2lb
Suncutaneous fat: 13.4%
Visceral fat: 10
Body water: 60.5%
Skeletal muscle: 54.2%
Muscle mass: 142.8lb
Bone mass: 7.6lb
Proetein: 19.1%
BMR: 1841Kcal
Metabolic age: 38

[SweetPotato82]

3/5/2020 - 2,458 calories.

Also snuck in a p.m. Back workout because my wife wasn’t around 🤣:

Machine wide pull downs 4x8 (Upped weight by 2.5lbs on the machine)
Machine chins 4x8 (Upped weight by 2.5lbs on the machine)
Machine v bar pull downs 4x8 (Upped weight by 5lbs on the machine)
Dumbbell rows 4x8 (Upped weight by 2.5lbs on the dumbbell)

Hyperextensions 2xAMAP

Another great workout. Feeling strong!


3/6/2020 - Shoulder workout:

Dumbbell laterals 4x8
Seated dumbbell presses 4x8
Barbell shrugs 4x8 (Upped the weight 2.5lbs on each side)
Front dumbbell raises 4x8
Bent over reverse laterals 4x8

Upper abs 4xAMAP
Lower abs 4xAMAP

Shoulders pretty much stayed the same besides shrugs. That’s ok. Next week we’ll push those shoulders.

Weighed 178.40lbs today. Damn. Might have to bump my calories to 2,500.

Off tomorrow and Sunday will be Legs.

[SweetPotato82]

3/6/2020 - 2,438 calories.

3/7/2020 - 2,482 calories. Off day from working out.

3/8/2020 - 2,395 calories.

Leg day:

Leg press 4x8
Calf raises on leg press 4x8 (Upped the weigh by a 2.5lb plate)
Dumbbell squats 4x8
Leg extensions 4x8 (Upped the weigh by a 2.5lb plate)
Leg curls 4x8 (Upped the weigh by a 2.5lb plate)
Dumbbell sumo squats 4x8

I'm really tempted to try barbell squats again this week, but afraid because of my back issue. I feel pretty limited with dumbbell squats and want the real thing. I just know if it agitates it, it'll be annoying for 2 days or so. Might start off light, we shall see by Sunday.

[SweetPotato82]

3/9/2020 - 2,422 calories.

3/10/2020 - Chest day:

Barbell bench press 4x8 (Upped the weight 2.5lbs on each side)
Incline bench press 4x8
Incline dumbbell flies 4x8
Decline barbell press 4x8 (Upped the weight 2.5lbs on each side)
Machine hammer press 4x8 (Upped the weight by 2.5lbs)

I always wanted a Chong Li sized chest all of my life. Never achieved that unfortunately! ...yet.

[SweetPotato82]

3/10/2020 - 2,912 calories. A little overboard, but I was hungry that day.

3/11/2020 - 2,703 calories. Still slightly over but not as bad.. starving the last few days since i've been getting stronger. Off day from lifting.

3/12/2020 - Amongst the world's coronavirus madness.. it's still arm day:

Close grip bench 4x8 (Upped the weight 2.5lb plates on each side)
Concentration curls 4x8

Tricep pushdowns 4x8
Preacher ez bar curls 4x8

Skull crushers 4x8
Hammer curls 4x8

Dumbbell kickbacks 4x8
Bar curls 4x8

Palm down wrist curls 4x8

[SweetPotato82]

3/12/2020 - 2,367 calories.

Snuck in a night time back workout:

Machine wide pull downs 4x8
Machine chins 4x8 (Upped weight by 2.5lbs on the machine)
Machine v bar pull downs 4x8 (Upped weight by 2.5lbs on the machine)
Dumbbell rows 4x8 (Upped weight by 2.5lbs on the dumbbell)

Hyperextensions 2xAMAP

3/13/2020- Happy Friday the 13th!

Shoulder workout:

Dumbbell laterals 4x8
Seated dumbbell presses 4x8
Barbell shrugs 4x8 (Upped the weight 2.5lbs on each side)
Front dumbbell raises 4x8 (Upped the weight by 5lbs on each dumbbell)
Bent over reverse laterals 4x8 (Upped the weight by 5lbs on each dumbbell)

Upper abs 4xAMAP
Lower abs 4xAMAP

Weight: 177.40 lbs wtf? Still losing weight. Don't want to up my calories too much. It's only been a couple days though. Play it day by day here.

[cmurray]

Keep at it. Enjoying reading the updates. I am in a similar situation that I am used to be active on the forums, used to have plenty of time to workout, but priorities have changed over the years. Keep at it brother and best of luck!

[SweetPotato82]

Keep at it. Enjoying reading the updates. I am in a similar situation that I am used to be active on the forums, used to have plenty of time to workout, but priorities have changed over the years. Keep at it brother and best of luck!

Thanks, buddy! Appreciate it! Hahah, yep. All that free time went to other things in our lives. Just as long as we stay happy and make things work for us. That’s what it’s all about. Same to you my friend!

P.s. Is Murray your last name? That’s my mom’s maiden name. Thought you were one of my cousins responding at first haha

[SweetPotato82]

3/13/2020 - 2,605 calories. Grocery stores were nuts because of the pandemic. So odd. Got what I needed for the week without hoarding. Plus we have plenty at home already for the rest of my family.

3/14/2020 - 2,764 calories. Had a HUGE cheat meal this day and I regret nothing! Haven’t had a good cheat meal since December so I’m not complaining. Big knuckle sandwich with mayo, two angus patties, curly fries.. also had a slice of square pizza.. we went over my father in laws and we barley see him. Thought why the heck not. Felt great. Just what I needed l, kept it close to my normal calories and now back to my normal eating.

3/15/2020 - Leg day:

BARBELL SQUATS - 4x8
Calf raises on leg press 4x8 (Upped the weight by a 2.5lb plate)
Leg extensions 4x8 (Upped the weight by a 2.5lb plate)
Leg curls 4x8 (Upped the weight by a 2.5lb plate)
Dumbbell sumo squats 3x8

I freakin did barbell squats!!! Let me tell you how happy this makes me. Took them for granted until my back problems. Now it’s been like a year or two since I’ve been able to comfortably do them. DON’T TAKE THEM FOR GRANTED. One of the best exercises ever. I was pumped throughout my whole workout after that. Took it easy on the squats of course. Had my weight belt on and put a pad on the barbell. No snap, crackle, or pop happening and no after affects. I’m so damn excited to bring them back to my leg workouts.

[SweetPotato82]

3/15/2020 - 2,787 calories.

3/16/2020 - 2,748 calories.

3/17/2020 - See... it’s times like these that I REALLY appreciate having my own workout equipment in the basement. Also scored 3 big packs of 93/7 meat at the grocery store before it got busy. I’ll be set for a while.

Chest day:

Barbell bench press 4x8
Incline bench press 4x8
Incline dumbbell flies 4x8
Decline barbell press 4x8
Machine hammer press 3x8 (Upped the weight by 2.5lbs)

[SweetPotato82]

3/17/2020 - 3,342 calories.

3/18/2020 - 2.827 calories. After all of those calories the day before I still woke up 177lbs. Sheesh.

3/19/2020 - Arm day:

Close grip bench 4x8
Concentration curls 4x8

Tricep pushdowns 4x8
Preacher ez bar curls 4x8

Skull crushers 4x8
Hammer curls 4x8

Dumbbell kickbacks 4x8
Bar curls 4x8

Palm down wrist curls 4x8

Weights stayed the same today, but thats ok.

Renpho scale update:

↓ = Down from last time
↑ = Up from last time
No mark = stayed the same

Weight:: 178.62lb ↓
BMI: 28.0 ↓
Body fat: 16.1%
Fat-free body weight: 149.8lb ↓
Suncutaneous fat: 13.3% ↓
Visceral fat: 10
Body water: 60.6% ↑
Skeletal muscle: 54.2%
Muscle mass: 142.4lb ↓
Bone mass: 7.4lb ↓
Protein: 19.1%
BMR: 1838Kcal ↓
Metabolic age: 38

[SweetPotato82]

I’m still here! Just getting my life in order with this damn coronavirus and family at home.

3/19/2020 - 2,734 calories

Arm day:

Close grip bench 4x8
Concentration curls 4x8

Tricep pushdowns 4x8
Preacher ez bar curls 4x8

Skull crushers 4x8
Hammer curls 4x8

Dumbbell kickbacks 4x8
Bar curls 4x8

Palm down wrist curls 4x8

3/20/2020 - 2,740 calories

Back day:

Machine wide pull downs 4x8 (Upped weight by 2.5lbs on the machine)
Machine chins 4x8 (Upped weight by 2.5lbs on the machine)
Machine v bar pull downs 4x8 (Upped weight by 2.5lbs on the machine)
Dumbbell rows 4x8 (Upped weight by 2.5lbs on the dumbbell)

3/21/2020 - 2,775 calories

Shoulder day:

Dumbbell laterals 4x8
Seated dumbbell presses 4x8
Barbell shrugs 4x8 (Upped the weight 2.5lbs on each side)
Front dumbbell raises 4x8
Bent over reverse laterals 4x8

Upper abs 4xAMAP
Lower abs 4xAMAP

3/22/2020 - 2,730 calories

Leg day:

Barbell squats - 4x8 (Upped the weight by a 2.5lb plate)
Calf raises on leg press 4x8 (Upped the weight by a 2.5lb plate)
Leg extensions 4x8 (Upped the weight by a 2.5lb plate)
Leg curls 4x8 (Upped the weight by a 2.5lb plate)

3/23/2020 - 2,725 calories

[SweetPotato82]

3/24 - 2,750 calories.

Chest day:

Barbell bench press 4x8
Incline bench press 4x8
Incline dumbbell flies 4x8 (Upped the weight by 5lbs each dumbbell)
Decline barbell press 4x8
Machine hammer press 3x8

3/25 -

Back day:

Machine wide pull downs 4x8
Machine chins 4x8 (Upped weight by 2.5lbs on the machine)
Machine v bar pull downs 4x8 (Upped weight by 5lbs on the machine)
Dumbbell rows 4x8 (Upped weight by 2.5lbs on the dumbbell)

Hyperextensions 2xAMAP

[SweetPotato82]

3/25/2020 - 2,964 calories.

3/26/2020 - 2,846 calories. Keeping my calories closer to 3000 recently because I’ve been starving going to bed. Weird.

Arm day:

Close grip bench 4x8
Concentration curls 4x8

Tricep pushdowns 4x8 (Upped the weight be 2.5lb plate on each side)
Preacher ez bar curls 4x8

Skull crushers 4x8 (Upped the weight be 2.5lb plate on each side)
Hammer curls 4x8

Dumbbell kickbacks 4x8 (Upped the weight be 2.5lb plate on each side)
Bar curls 4x8

Palm down wrist curls 4x8

3/27/2020 -

Shoulder day:

Dumbbell laterals 4x8
Seated dumbbell presses 4x8 (Upped the weight by 5lb dumbbell on each side)
Barbell shrugs 4x8 (Upped the weight 2.5lbs on each side)
Front dumbbell raises 4x8
Bent over reverse laterals 4x8

Upper abs 4xAMAP
Lower abs 4xAMAP

Off to do my daily home projects since work is cancelled until the quarantine is over. Hope everyone is staying safe and healthy.

[SweetPotato82]

3/27/2020 - 2,848 calories

3/28/2020 - 2,788 calories

3/29/2020 - 2,735 calories

Turns out barbell squats were starting to mess with my back again. Ugh. Back to leg presses and sumo squats.

Leg day:

Leg presses - 8x8 (Upped the weight by 7.5 lbs)
Calf raises on leg press 4x8 (Upped the weight by a 2.5lb plate)
Leg extensions 4x8 (Upped the weight by a 2.5lb plate)
Leg curls 4x8 (Upped the weight by a 2.5lb plate)
Sumo squats 3x8

3/30/2020 -

Chest day:

Barbell bench press 4x8
Incline bench press 4x8
Incline dumbbell flies 4x8 (Upped the weight by 5lbs each dumbbell)
Decline barbell press 4x8 (Upped the weight by a 5lbs plate on each side)
Machine hammer press 4x8 (Upped the weight by 2.5lbs)

[SweetPotato82]

3/30/2020 - 2,705 calories

3/31/2020 - Woke up 178lbs today. Realizing around 2,700 calories is my maintenance. Going to try and get 3,000 calories every day now.

Back day:

Machine wide pull downs +2.5lbs
Machine chins 4x8 +2.5lbs
Machine v bar pull downs 4x8 +2.5lbs
Dumbbell rows 4x8 +5lbs

Hyperextensions 2xAMAP

To make it easier than writing out a sentence every time I up the weight. I just put plus whatever the weight is that I added this time around. Simpler and nicer to read. Getting stronger babaaaay!

[SweetPotato82]

3/31/2020 - 3500 calories. It was virtual guy night last nights and I drank beer

4/1/2020 - Shoulder day:

Dumbbell laterals 4x8
Seated dumbbell presses 4x8
Barbell shrugs 4x8 +5lbs
Front dumbbell raises 4x8
Bent over reverse laterals 4x8 +5lbs

Upper abs 4xAMAP
Lower abs 4xAMAP

[SweetPotato82]

4/1/2020 - 3,003 calories. The wife had started to go mad during the quarantine. Send help lol.

4/2/2020 - Arm day:

Close grip bench 4x8 +5lbs
Concentration curls 4x8

Tricep pushdowns 4x8
Preacher ez bar curls 4x8

Skull crushers 4x8
Hammer curls 4x8

Dumbbell kickbacks 4x8
Bar curls 4x8

Dips bodyweight 4xAMAP
Palm down wrist curls 4x8

[SweetPotato82]

4/2/2020 - 3,040 calories

4/3/2020 - 3,220 calories

4/4/2020 - 3,007 calories

4/5/2020 - 3,030 calories

Leg day:

Leg presses - 4x8 +2.5lbs
Calf raises on leg press 4x8 +2.5lbs
Leg extensions 4x8 +2.5lbs
Leg curls 4x8 +2.5lbs
Sumo squats 3x8

4/6/2020 - Chest day:

Barbell bench press 4x8 +5lbs
Incline bench press 4x8 +5lbs
Incline dumbbell flies 4x8 +5lbs
Decline barbell press 4x8 +5lbs
Machine hammer press 3x8 +5lbs

Strength is going up still. Almost back to where I was before dieting. Some lifts are actually higher than where I was before I started dieting.

[SweetPotato82]

4/6/2020 - 3,038 calories

4/7/2020 - Back day:

Machine wide pull downs +7.5lbs
Machine chins 4x8 +2.5lbs
Machine v bar pull downs 4x8 +2.5lbs
Dumbbell rows 4x8 +2.5lbs

Hyperextensions 2xAMAP

[SweetPotato82]

4/7/2020 - 3,586 calories. Once again my weekly cheat with beer and virtual guy night.

4/8/2020 - 3,090 calories

4/9/2020 - Arm day:

Close grip bench 4x8
Concentration curls 4x8

Tricep pushdowns 4x8
Preacher ez bar curls 4x8

Skull crushers 4x8
D loop bar hammer curls 4x8 +5lbs

Dumbbell kickbacks 4x8
Bar curls 4x8

Palm down wrist curls 4x8

[SweetPotato82]

4/9/2020 - 3,025 calories

4/10/2020 - Shoulder day:

Dumbbell laterals 4x8
Seated dumbbell presses 4x8
Barbell shrugs 4x8 +5lbs
Front barbell raises 4x8
Lying incline reverse laterals 4x8 +5lbs

Upper abs 4xAMAP
Lower abs 4xAMAP