Colifting with the Rose

[Hot Rose]

Ok starting a New Journal with Hubby (colifter)

Will state goals on Monday

Here is our home gym so far

[Tifflex]

I am sooooo jealous of your home gym. Welcome Colifter.

[flywheel99]

Nice set up! Cant' wait to read about the tag team workouts!

Welcome Colifter!

[jspirate]

Originally Posted by thinton

I am sooooo jealous of your home gym. Welcome Colifter.

Make that tow us us! That is a nice setup!

[IronIc]

Originally Posted by thinton

I am sooooo jealous of your home gym. Welcome Colifter.

+

Originally Posted by jspirate

Make that tow us us! That is a nice setup!

Me 3!!!!!!!!!!!!!!! Very nice home gym.

I wish my SO would lift with me out:

[dartol]

Wow that is a cool setup! I can't wait to see what ya'll crank out there.

Darren

[colifter]

Thanks to all for the welcome.
I feel like I know many of you already since my wife talks about you all the time.
I actually have been ready your journals for some time, but doing the anonymous surfing thing. I really like reading your workouts and am always looking for new ideas/exercises.
I like to change things up so I don't get bored with it. I have exercise A.D.D so when I get bored i quit going. I start and stop more often than I would care to admit.

Originally Posted by thinton

I am sooooo jealous of your home gym. Welcome Colifter.

Thanks Tiffany.

Originally Posted by flywheel99

Nice set up! Cant' wait to read about the tag team workouts!
Welcome Colifter!

Thanks Jon.

Originally Posted by jspirate

Make that tow us us! That is a nice setup!

Thanks a bunch Pirate.

Originally Posted by IronIc

+
Me 3!!!!!!!!!!!!!!! Very nice home gym.
I wish my SO would lift with me out:

Thanks Penny. Rose might not want me as a partner for too long though.

Originally Posted by dartol

Wow that is a cool setup! I can't wait to see what ya'll crank out there.

Darren

Thanks Darren, Hopefully it won't turn into a clothes hanger!

My goal is 20 lbs of muscle by December, whether that is achievable or not, I don't know, but I got to have a goal so I stick with it this time.

[Fiend_73]

Nice to see another team journal! Glad you convinced him to join you Rose!
Welcome aboard colifter!
Great gym set up! I wish you both the best!

[claycat]

Hi Rose! Hi colifter!

It is so great you all are lifting together, it makes it so much better. You can play off each other and motivate each other. Great set up too!

[Jordo1]

Originally Posted by Hot Rose

Ok starting a New Journal with Hubby (colifter)

Will state goals on Monday

Here is our home gym so far

Cool! That is the one we're getting. Please, please, please let me know how y'all end up liking it.

Welcome to the Zoo, Colifter!

[colifter]

Originally Posted by Fiend_73

Nice to see another team journal! Glad you convinced him to join you Rose!
Welcome aboard colifter!
Great gym set up! I wish you both the best!

Thanks Fiend. I'm hoping we can help each other.

Originally Posted by claycat

Hi Rose! Hi colifter!

It is so great you all are lifting together, it makes it so much better. You can play off each other and motivate each other. Great set up too!

Thanks Claycat. I hope it works that way and she doesn't tell me to "bugger off"!

Originally Posted by Jordo1

Cool! That is the one we're getting. Please, please, please let me know how y'all end up liking it.

Welcome to the Zoo, Colifter!

Thanks Jordo.
The smith seems to be pretty good.
The instructions for setting it up were horrible. I seriously was wondering who wrote those.
Not one part was labeled except the bolts.
I finally ended up going by the pictures.
They were shrinkwrapped to cardboard according to size.
As for the use of it, today was the first day and it was a leg day, and it performed very well.
I will let you know how it handles chest and tris tomorrow.

[colifter]

Todays Workout(s)
5:30 with the Rose
10 minute eliptical
Squats ATG 135x10,155x10,165x10
Lunges (30 lb db) 1x15 (felt the knees hurt a little so I stopped)
Calf Raises 3x10x225 (need to get some more plates)
chinups (BW) 3,5,4

11:30 (work)
1 mile treadmill
Leg Ext 165x10,180x10,195x10
Leg Curl 165x10,180x10,195x10

Front Shrug 205x10, 225x10, 245x10
Upright Row 65x10, 85x10, 105x10
Shoulder Press 95x10, 115x10, 115x4 , 110x6
(don't think I was doing these right, I was bringing the bar down behind my head, but I could sure feel it in my shoulder muscles)
Front Dumbell Raise 15x10, 15x10, 15x10
Lateral Dumbell Raise 15x10 ... Ran out of time (darn meetings)

Legs are pretty shot tonight can feel it a little going down the stairs.
Can't wait for chest day tomorrow.

[Hot Rose]

Tiffany, Jon, Pirate, Penney, Darren, Brian, CC and TY Hi! and thanks I think we are going to like the set up of course I had my doughts when Colifter made me get out of bed at 5:30am this morning LOL

Calories for today 901, 102g protein, 23g carbs , 42g fat

morning: did not have a workout planned

Squats 50lbs 3 sets of 10
Calf raises 135lbs 1 x 10 (too heavy for my shoulders and back)
115lbs 2sets x 12
Walking lunges 30lbs 3x 10
Military Press 40lbs 2x10, 1x11
1 set of 3 BW Pull ups

After Noon:
Elliptical 25 min

Tonight:
Side lat raise 10lbs DBs 3x15
Front raise 10lb DBs 3x15
Reverse Flys 10lbs 3x15
Upright Row 20lbs 3x12


I have to take my pic, weight and measurements on Friday for the contest that Penney and I are in so I will know where I am. Had been down a pound on the 18th but I am sure I put it back on if not more. I do have to say though I feel different not as jingly

[joed]

Hi neighbors.

[Samraiwise]

Hi Rose, hi colifter (Nice to meet you and welcome!!)

You have cool equipments and great space. But most of all, a nice partner!!　

Good luck you two!!

[claycat]

Morning Rose and Co

Rose how is that other group doing? Last I read they were not very amiable to everyone. What is the thread called? Good luck with it anyway!

5:30 is hard to get used to but, I found when I was on that schedule for my morning run. I had a energy level that lasted all day. I also did my work outs on my lunch hour when I had a gym membership. I loved that routine the best.

[Jordo1]

Originally Posted by colifter

Todays Workout(s)
5:30 with the Rose
10 minute eliptical
Squats ATG 135x10,155x10,165x10
Lunges (30 lb db) 1x15 (felt the knees hurt a little so I stopped)
Calf Raises 3x10x225 (need to get some more plates)
chinups (BW) 3,5,4

11:30 (work)
1 mile treadmill
Leg Ext 165x10,180x10,195x10
Leg Curl 165x10,180x10,195x10

Front Shrug 205x10, 225x10, 245x10
Upright Row 65x10, 85x10, 105x10
Shoulder Press 95x10, 115x10, 115x4 , 110x6
(don't think I was doing these right, I was bringing the bar down behind my head, but I could sure feel it in my shoulder muscles)
Front Dumbell Raise 15x10, 15x10, 15x10
Lateral Dumbell Raise 15x10 ... Ran out of time (darn meetings)

Legs are pretty shot tonight can feel it a little going down the stairs.
Can't wait for chest day tomorrow.

Nice workout! Are you doing the calf raises on the Smith?

[Jordo1]

Originally Posted by Hot Rose

I think we are going to like the set up of course I had my doughts when Colifter made me get out of bed at 5:30am this morning LOL

I think anyone that gets out of bed prior to 6 a.m. to workout deserves a couple pounds of fat loss + a couple pounds of muscle gain, just for getting up!

[Hibiscus09]

Nice to see the new journal! Welcome to Rose's sweetie! I love the gym setup!

By the way, Rose, I know that wasn't your TOTAL calories for the day (says the pest!) For shame!

[HoosierHardGain]

Welcome aboard, Colifter! You'll find there's a ton of support here, and a lot of great advice. Best of luck.

[Simpy]

Originally Posted by Hibiscus09

Nice to see the new journal! Welcome to Rose's sweetie! I love the gym setup!

By the way, Rose, I know that wasn't your TOTAL calories for the day (says the pest!) For shame!

x2

Colifter - if the lunges are hurting your knees you may want to try split squats (stationary lunges). Those don't put as much pressure on my knee, which I injured last year. The walking lunges still bug me a bit.

[Tifflex]

Originally Posted by Hibiscus09

By the way, Rose, I know that wasn't your TOTAL calories for the day (says the pest!) For shame!

I agree with Diane...eat.

[orca]

Hi Rose! Welcome Colifter! Good to see you posting up! Cool gym setup.

5:30 AM workout Nice job guys.

[Hot Rose]

Originally Posted by joed

Hi neighbors.

Hi Joe

Originally Posted by Samraiwise

Hi Rose, hi colifter (Nice to meet you and welcome!!)

You have cool equipments and great space. But most of all, a nice partner!!　

Good luck you two!!

Thank you Kaz

Originally Posted by claycat

Morning Rose and Co

Rose how is that other group doing? Last I read they were not very amiable to everyone. What is the thread called? Good luck with it anyway!

5:30 is hard to get used to but, I found when I was on that schedule for my morning run. I had a energy level that lasted all day. I also did my work outs on my lunch hour when I had a gym membership. I loved that routine the best.

Good Morning CC ,Thanks,
The group is better they interacting with Penney now. You can find it here the girls are on team G
Losing Fat Logs : http://forum.bodybuilding.com/forumdisplay.php?f=111
Yep getting up in the morning is a good way to get your workouts in. I did it last year when I had a gym membership. I had to get back by 7am so I would leave the house at about 5:15am I got used to it after some time and loved how I felt afterward. But now I am so used to sleeping in later it is going to take me a few weeks to get used to getting up again. Noon I loved Working out at noon I was able to do that when I was single with no kids .

Originally Posted by Jordo1

Nice workout! Are you doing the calf raises on the Smith?

Thanks TY Yep on the Smith

Originally Posted by Jordo1

I think anyone that gets out of bed prior to 6 a.m. to workout deserves a couple pounds of fat loss + a couple pounds of muscle gain, just for getting up!

Sounds GOOD to ME

[Hot Rose]

Originally Posted by Hibiscus09

Nice to see the new journal! Welcome to Rose's sweetie! I love the gym setup!

By the way, Rose, I know that wasn't your TOTAL calories for the day (says the pest!) For shame!

Thank you Hibby

Yep that was my calories for the whole day and this is why

I weight 115 lbs. At 26% body fat. This means that:
MY Fat Mass Is: 30 lbs.
My Lean Mass Is: 85 lbs

According to a few calculator on BB.com
If I was a Mesomorph Daily caloric Intake for losing would be 1125 to1241
If I was an Endomorph 895 to 1010
We know I am not an Ectomoph if I was it would be 1240to1355
(some calculators have me on even less calories)

So I figure if I keep my calories from 895 to 1241 I will be able to lose weight believe me I will not keep it on the low end very often and I am sure I'll go over the limit too

Originally Posted by thinton

I agree with Diane...eat.

I am I am see above

Originally Posted by orca

Hi Rose! Welcome Colifter! Good to see you posting up! Cool gym setup.

5:30 AM workout Nice job guys.

Thanks Kevin

OK I was dead tired Yesterday Not only did we get up at 5:30 am but we did not get to sleep untill 1:00am the next morning.

Needless to say I did not want to Workout lastnight but I had to take my son to Judo so I did




Eats Yesterday 1257 calories, 87g protein, 83g carbs, 64g fat (too many calories not enough protein ) oh well I'll try to do better today must have been the cream in my coffee LOL)

Last nights WO

Warm up on elliptical machine 5 min

Incline Press 15lbDBS x10, 30lb DBS x6,x.6,x 8,x5 (moved up from53lbs)
.
Decline Sit-Ups 20.lbs x10,x10,x11

Bent-Arm Dumbbell Pullover at a decline
20lbs x10,x10,x10

Bench Press 30lb DBs x11,x11,x10

Cable Flys 40lbs each side x8x8x6

Hanging Knee Raise 15lbs x12,x12,x12

Leg Press 75lbsx10, 145lbs,x10x10x12

Hanging Dips BWx5,x4,x4

25 min cardio

[Hot Rose]

Originally Posted by HoosierHardGain

Welcome aboard, Colifter! You'll find there's a ton of support here, and a lot of great advice. Best of luck.

HI HHG

Originally Posted by Simpy

x2

Colifter - if the lunges are hurting your knees you may want to try split squats (stationary lunges). Those don't put as much pressure on my knee, which I injured last year. The walking lunges still bug me a bit.

Thanks fo stopping in Simpy

[Rhinoclan]

Originally Posted by colifter

Todays Workout(s)
5:30 with the Rose
10 minute eliptical
Squats ATG 135x10,155x10,165x10
Lunges (30 lb db) 1x15 (felt the knees hurt a little so I stopped)
Calf Raises 3x10x225 (need to get some more plates)
chinups (BW) 3,5,4

11:30 (work)
1 mile treadmill
Leg Ext 165x10,180x10,195x10
Leg Curl 165x10,180x10,195x10

Front Shrug 205x10, 225x10, 245x10
Upright Row 65x10, 85x10, 105x10
Shoulder Press 95x10, 115x10, 115x4 , 110x6
(don't think I was doing these right, I was bringing the bar down behind my head, but I could sure feel it in my shoulder muscles)
Front Dumbell Raise 15x10, 15x10, 15x10
Lateral Dumbell Raise 15x10 ... Ran out of time (darn meetings)

Legs are pretty shot tonight can feel it a little going down the stairs.
Can't wait for chest day tomorrow.

I know that when my knees were hurting from doing lunges, I had to learn to concentrate on landing on my heels and pushing up from my heels, putting the stress from decelerating on the glutes/hams instead of most of it on the patella.

[IronIc]

Originally Posted by Hot Rose

Yep that was my calories for the whole day and this is why

I weight 115 lbs. At 26% body fat. This means that:
MY Fat Mass Is: 30 lbs.
My Lean Mass Is: 85 lbs

According to a few calculator on BB.com
If I was a Mesomorph Daily caloric Intake for losing would be 1125 to1241
If I was an Endomorph 895 to 1010
We know I am not an Ectomoph if I was it would be 1240to1355
(some calculators have me on even less calories)

So I figure if I keep my calories from 895 to 1241 I will be able to lose weight believe me I will not keep it on the low end very often and I am sure I'll go over the limit too

Rose, I bet we're all sounding like the old Italian Grandmother or something: "Eat, it's good for you!" LOL

I agree that you gotta eat more You'll never gain good lean mass from eating so little.

Looking at your pics, I would say you're not an endomorph. Your skeletal frame is way too small. Endos have the largest frames. You look more like an ecto to me. Maybe ecto/meso.

Ectomorphs can get "skinny fat" from eating too little and doing too much cardio, ect. There are chubby ectos and slender endos. And extremely obese mesos!

Anyway, that's my $.02. I am definitely a fattie (or at least halfway a fattie) and I still have to eat about 1700 calories a day.

[ms_mac]

Hi Rose - I have to say I agree with the others regarding cals. You really need to eat more than that. The general rule of thumb is not to go below 1200 calories no matter what your body type. If you are not eating enough it will backfire on you - your body will hang on to every single morsel and slows your metabolism as well.

Okay, enough preaching! LOL!

Welcome to your hubby too! I love the gym you have in your home.

[colifter]

Originally Posted by joed

Hi neighbors.

Howdy Joed. Nice to meet you.

Originally Posted by Samraiwise

Hi Rose, hi colifter (Nice to meet you and welcome!!)

You have cool equipments and great space. But most of all, a nice partner!!　

Good luck you two!!

Hi Samraiwise. Saw you pics. Your looking great and your numbers on the pullups are unbelievable.
Yep she's the best.

Originally Posted by Hibiscus09

Nice to see the new journal! Welcome to Rose's sweetie! I love the gym setup!

By the way, Rose, I know that wasn't your TOTAL calories for the day (says the pest!) For shame!

Hi Hibby! You tell her, she won't listen to me!

Originally Posted by HoosierHardGain

Welcome aboard, Colifter! You'll find there's a ton of support here, and a lot of great advice. Best of luck.

Thanks HHG. I'm going to need that advice. For most of the times I have lifted, I have mostly just "winged" it. Not the best way to gain.

Originally Posted by Simpy

x2

Colifter - if the lunges are hurting your knees you may want to try split squats (stationary lunges). Those don't put as much pressure on my knee, which I injured last year. The walking lunges still bug me a bit.

Hi Simpy, thanks for the tip, I will check those out.

Originally Posted by orca

Hi Rose! Welcome Colifter! Good to see you posting up! Cool gym setup.
5:30 AM workout Nice job guys.

Thanks Orca.