Homelifters Log

[homelifter]

Well, here we go. I am going to start posting my workout log online. I figure that it will be extra motivation to post everything. I see a lot of people checking these logs out and offering lots of motivation. My workouts have been less than stellar lately and with the holidays, I've spent more time running the kids around and a lot less time hitting the weights. I am just about to head down into the basement to get after it. I posted my workout split under the Workouts forum. Look for Working out at home equipment. I am looking forward to really getting back into my routine. It will help that the kids are back to school and their other activities so that I can get my schedule intact. Here is to feeling the burn.

Homelifter

[homelifter]

Bench 205x11x6x4-135x11
Bent over barbell row 135x11x10x8
Incline DB Press 65x10x5-50x7
Upright row 95x12x9x8
Dumbell Flies 45x8x6
Pull-ups Bodyweight x6x6
DB shrugs 75x16x16
Hyperextensions 15
Crunches 40

I got sick after my 1st set up pull ups! Welcome back. A couple of weeks and I'll be back to a full routine

Started at 6:50, ended at 8:00
Drinking Protein shake now.

Need to get DB row in and increase hyper extensions and crunches.
Later Guys.

[homelifter]

I can tell I am going to be sore in the morning, but that is a good thing. I am going to do arms on Wednesday. I actually have a lifting partner coming over. Will the wonders never cease? Did the protein shake with 100% fruit juice right after lifting. Took ZMASS PM about a half an hour ago. Eating a chicken breast and whole grain noodles now. I have to get back on the wagon. I am deading legs on Thursday, but we'll get it done. Once I get past the initial pain, it only feels good. I've got to get to bed soon, I get up at 4:40. Have to feed the horses and stuff before I get on the train at 6am. Long days.

[homelifter]

Here is a little more info about myself. I am a 35 year old father of 3. I am 6'4, 240 lbs. Not sure what % body fat, but not too bad. My waist is 36 " and my arms are 16.5" right now. I usually lift from about 6:30 to 7:30pm. Depends on the kids' schedules. I play either volleyball or basketball one night a week. Yes, the old man can still throw down. I am going to try to reach these goals by April:

Bench - 375
Pull-ups - 3 sets to add up to at least 60 reps
Squat - 400
Deadlift - 400
Get to 10% or less body fat
Waist 34"- trust me, it wont get any thinner than that.
Arms 18.5" - is this too low of a goal?
Dunk with two hands again!!!!

I had my bench over 300 a couple of months ago. I hope I am not setting my goals too high, but I am pretty determined. Any input is appreciated. I've been lifting on and off for years. This is great motivation to keep it going. I am looking forward this!!

[homelifter]

Goals for tonights lifts

DB Shoulder Press 45's - 3 sets 8-10 reps
Close Grip Bench 135 - 3 sets 8-10 reps
Preacher Curls 95 lbs - 4 set, 2 inside grip, 2 outside grip, x-reps on 2nd set
Lateral raises 25's - 3 sets, 8-10 reps
DB Tricep Ext 75 - 3 sets, 50 - 1 set as a drop set
Inclide DB curl 45's - 3 sets, 8-10 reps
Rotator Cuff 20's - 2 sets
Bench Dips BW - 3 sets to failure
Undergrip Pull-Ups BW - 2 sets to failure
Crunches - 2 sets

Time - 1 Hour

Daily Supplements

Xenedrine - 2 am, 2 lunch
Nitrix - am, before lunch, before dinner
Fish oil- 1 am, lunch, dinner
Glucosamine - 1 am, lunch, dinner
Kre-Alkalyn - 2 am
Multi-Vitamin - Breakfast

Protein Powders
Designer
Methoxy Pro
Muscle Juice

I take 1 scoop designer with 2 scoops of Methoxy-Pro with breakfast-8oz skim milk
I take 2 scoops of Muscle Juice with 1 scoop designer at 8am and 2pm-8 oz H2O
I take 1 scoop desinger with 2 scoops of Methoxy_Pro post workout-8oz of Cran Blueberry Juice with 1 banana

On non workout days I substitute either Skim Milk or H2O for the juice

[homelifter]

Originally Posted by homelifter

Bench - 375
Pull-ups - 3 sets to add up to at least 60 reps
Squat - 400
Deadlift - 400
Get to 10% or less body fat
Waist 34"- trust me, it wont get any thinner than that.
Arms 18.5" - is this too low of a goal?
Dunk with two hands again!!!!

1st goal met. Even with weight I've put on, I was able to dunk with two hands on Monday night. I might try for 400 lbs on squat in a couple of weeks, just to see if I can hit another one.

[blaksplash]

Originally Posted by homelifter

Arms 18.5" - is this too low of a goal?

Hey HL. Congrats on reaching a goal of yours!

You still did strong work on bench.

50 and 50 of push ups... sounds like fun

[homelifter]

Originally Posted by blaksplash

Hey HL. Congrats on reaching a goal of yours!

You still did strong work on bench.

50 and 50 of push ups... sounds like fun

Thanks blaksplash, that was a goal I set on 01/03/06. It took a little longer than I had hoped, but with all the stuff going on, it is still nice to hit it. Now its 20" or bust!

Bench was OK, but I could have done better. Just wanted to get some good work in, but not push things too hard. Once my sone got the hang of spotting, he did just fine.

Push-Ups burned pretty good. I struggled with the last 3 of the 2nd set.

Overall, the workout was less than ideal, but sometimes you just have to make lemonade when all you have is lemons.

[bigDADDY205]

Originally Posted by homelifter

Bench 205x11x6x4-135x11
Bent over barbell row 135x11x10x8
Incline DB Press 65x10x5-50x7
Upright row 95x12x9x8
Dumbell Flies 45x8x6
Pull-ups Bodyweight x6x6
DB shrugs 75x16x16
Hyperextensions 15
Crunches 40

I got sick after my 1st set up pull ups! Welcome back. A couple of weeks and I'll be back to a full routine.

bump, it's always refreshing to see how far you've come! Just don't neg me if anyone laughs ;p

[homelifter]

Originally Posted by bigDADDY205

bump, it's always refreshing to see how far you've come! Just don't neg me if anyone laughs ;p

Yes it is...and without injury..I'd be even further. I do look back once in a while and check my progress...helps keep you motivated.

[wannaBmoy]

What's up Homie? Wanna touch my ding dong?

[homelifter]

Originally Posted by wannaBmoy

What's up Homie? Wanna touch my ding dong?

I'm going to hurt you Brian...bad!

[homelifter]

I am attaching the workout sheet that I keep track of all of my lifts. I hope someone else can find it helpfull. It is an excell spreadsheet.

[homelifter]

I am getting jacked for tonights workout. Chest and back are sore today, but it hurts so good. I have to stop and pick up some NO-Xplode for tonight. I am thinking that posting my workouts will add motivation for keeping to my program. I need to run the kids around for a while when I get home, but will be able to start lifting around 6:30. I'll even have a workout partner again. Will the wonders never cease. I took some pictures of my workout area last night. Wait till you guys see this place. My house was built in 1894. Old granite fieldstone foundation. Looks like a dungeon. I need to get some rubberized flooring and I am painting the walls white. Need to add some lighting in spots too.

[homelifter]

Well, I have a few kinks to work out of the workout, but overall, it went well.

DB shoulder Press 45x20, 50x10x6 Need to start off with 50's next time
Close grip bench 135x6x7x6
Preacher curls 95x10 inside 95x5 outside 75x12x4xreps inside 75x7x4xreps
what a pump I got on this
lateral raises 25x10x10x8
DB tricep ext 75x10x6 with a drop set of 50x8 really good pump
Incline DB curl 35x7x6x6
Rotator Cuff 15x10x9
Bench Dips BWx10x10
Undergrip Pull-ups Had nothin
Crunches 50

I need to either start with undergrip pull-ups or take them out. I had nothin left. I had a great pump when I was done and my workout time was under an hour. Already did the post workout shake. Got to go pick up my son.

Legs on Thursday. God have mercy on me!!!

[Charlie Brown]

2 Inches on Biceps in 4 months will be tough I think but good luck.

[yung_noble]

Good luck on your goals...you're a pretty big guy...i'm kinda scared to see what'll you be putting up when you're actually in shape.

[KissYour4Head]

Thank you 4 the workout log. It's alot friendlier than the one I was using. Good luck on reaching your goals. I'm sure you'll be successful. Motivation is the key!!! Keep upmthe great work!

[scott_donald]

booo where was the 225 test...

i did high repo rows on friday, only because you have been doing them...

[homelifter]

Originally Posted by scott_donald

booo where was the 225 test...

i did high repo rows on friday, only because you have been doing them...

I'll do the 225 test on Saturday. Just wanted to get my 3 sets of 245 before I did that.

How did the high rep rows feel?

[scott_donald]

Originally Posted by homelifter

I'll do the 225 test on Saturday. Just wanted to get my 3 sets of 245 before I did that.

How did the high rep rows feel?

tiring... but good... i like higher rep work...

[seevers66]

Hello homelifter,

Hope that things are going well for you! I understand the time issue. I'm a single father and work two jobs. I work out whenever I can find the time. I've been trying to back off the work load a little and spend more time in the gym.

Keep up the good work!

Mark

[homelifter]

Originally Posted by seevers66

Hello homelifter,

Hope that things are going well for you! I understand the time issue. I'm a single father and work two jobs. I work out whenever I can find the time. I've been trying to back off the work load a little and spend more time in the gym.

Keep up the good work!

Mark

Welcome to my journal Mark. Please feel free to stop in and post here any time you want. I look forward to seeing you around.

[homelifter]

Today's Diet

8 oz Turkey, 1 low carb wrap
46 grams protein with water
6 oz Chicken, Large Salad, 1 cup black beans
46 grams protein with water
8 oz Lean Roast Beef, 1 low carb wrap
3 scoops Myozene

[homelifter]

I am really looking forward to working out tonight....I just have the lifting bug. I'm looking forward to a nice night with my kids too.

I got a lot of compliments on how looked at volleyball last night. That felt pretty good. I'm still motivated and focused and things should continue to improve.

My legs feel so good from all of the high rep squats and other leg work. I feel like I'm getting closer to where I want to be.

[daYDreAmErX]

Of course you get compliments... You look great & huge & hawt

[Fuerza_M]

Originally Posted by homelifter

Today's Diet

8 oz Turkey, 1 low carb wrap
46 grams protein with water
6 oz Chicken, Large Salad, 1 cup black beans
46 grams protein with water
8 oz Lean Roast Beef, 1 low carb wrap
3 scoops Myozene

diet looks good man, have fun with the kids

[homelifter]

Originally Posted by Fuerza_M

diet looks good man, have fun with the kids

Thanks Fureza, much appreciated.

[sickonstorm]

its funny how there are mods in the misc section like ssawsetea who have 100s of thousands of reps yet a guy of your size has 14k keep up the good work bro subbed for sure.

[homelifter]

Originally Posted by sickonstorm

its funny how there are mods in the misc section like ssawsetea who have 100s of thousands of reps yet a guy of your size has 14k keep up the good work bro subbed for sure.

I never asked for my mod rep boost....doesn't really mean much to me to be honest.