Homelifters Log

**homelifter** · 01-03-2006, 04:50 PM

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** · 01-03-2006, 06:06 PM

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** · 01-03-2006, 08:17 PM

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** · 01-03-2006, 09:08 PM

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** · 01-04-2006, 06:28 AM

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** · 01-04-2006, 07:14 AM

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** · 01-04-2006, 11:19 AM

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** · 01-04-2006, 06:05 PM

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** · 01-04-2006, 07:01 PM

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

**yung_noble** · 01-04-2006, 07:39 PM

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.

**homelifter** · 01-04-2006, 07:58 PM

Young noble, it will take a couple of weeks to get back in the swing of things completely. I know I set some lofty goals, but I have always set the bar pretty high. I have to get some stamina built up again. I have to admit, my upper body is completely trashed, and I am sure I will be more that just a little sore in the morning. Just have to get through the leg day and I will have a rest/grow day. I will probably go fairly light and only do a couple of sets of each exercise. I need to be able to walk from the train to work on Friday. Got some more supplements today. No-xplode, 6-oxo, trib, and some more muscle juice. Everything was on sale at GNC and I get a little more of a discount do to volume. All you have to do is ask. Hope you keep track of my progress. I will update frequently. The new IRON MAN mag hits the stand tomarrow. Can't wait to read it! Love those X-reps.

**homelifter** · 01-05-2006, 07:21 AM

Hurts so good. I am pretty sore this morning, but I was expecting that. I am going to make the following changes to my workout plans.

1) Take undergrip pull-ups out of the program for a while. I will put them back in in a month or so. When I put them back in, I am going to alternate them with preacher curls.

2) Leg day is going to have to go between Chest/back and Arms/Shoulders. I should have done this initially, but I put legs off as long as I could. Starting Saturday will be a Chest/back day, Sunday will be legs, Monday will be Arms/Shoulders, followed by a rest day. Due to the secondary muscle usage on a lot of the lifts, I have to give the muscles the time to heal/grow.

3) I am going to move Hypextensions out to the leg day and put it on my arms/shoulder day.

4) I am thinking of taking DB rows out of my chest/back day. I don't know if I will be able to fit them in time wise because I am trying to keep the workouts at an hour or under. I love this lift, so eventually I'll put it back in. I will probably swap it with Bent over barbell rows.

**homelifter** · 01-06-2006, 06:00 AM

Lifted legs last night. Not exactly a stellar workout, but at least its a start

Squat 205X10x10
Calf Raises 205x15x15
Hack Squat 205x5x4
Dead Lift 185x6x5
Hyperextensions 15
Crunches 50

Its been about 5 months since I lifted legs. I know why I was dreading starting again. There is nothing quite like leg pain. At least I can look forward to the fact that they will hurt more tomarrow. Now that I've broken the ice, I am looking forward to getting things rolling again. Today is a rest day. Saturday will be a Chest/Back.

**homelifter** · 01-09-2006, 06:10 AM

01/07/06 Chest and Back

Bench-205x5x5x5 Bench went way down, but I was still sore from the last lift
Bent over Row-Barbell-135x13x10x10
Incline Dumbell Press-65x10x6x7
Upright Row-95x11x10x8
Pull-Ups-BWx7x6x4
DB Shrugs-75x15x15
Hyperextension-19,15,16
Crunches-60,30
Bicycle Crunches-100

Still working the kinks out, but I felt pretty good overall. I lost some strength, but there will be a good rebound coming soon. Added more crunches, another set of pull-ups, more hyperextensions. I always keep the workouts very intense, got a great pump too.

**homelifter** · 01-09-2006, 06:33 AM

01/08/06 Legs

Squats-205x12x12x9
Calf Raise-205x15x15x12+x-reps what an amazing burn!
Dead Lift-135x11x11x2 sore lower back
Crunches-40,30,30

I shook off the soreness to get into the right sequence. I did manage to get some increases and I will be increasing weight on my next leg day. I was doing great on dead lift untill the last set, felt a little twinge in my lower back and decided to shut it down. I feel good today, but my lower back has been sore for a couple of weeks. I am not going to push things too hard on deadlift for a while. I am hoping to get into the full leg workout within the next 2 weeks. Looking to add a few more lifts, lunges, extensions, curls, etc. Just don't have the stamina built up to get through that much of a workout yet. I'll add them as I can. I had to use the hand rail to get myself out of the basement. For those Dads out there, I played pickup sticks with my kids between my last couple deadlift sets and my crunches. Sometimes life is just plain wonderful!

**homelifter** · 01-09-2006, 07:59 AM

Tonight will be a Shoulders/Bi's/Tri's night.

Goals
DB shoulder Press-50x3sets
Close grip bench-135x3sets
Preacher Curls-95x2, 75x2
Lateral Raises-25x3sets
DB Tricep Ext-75x2+50x1 as a drop set
Incline DB curl-35x3sets
Rotator Cuff-15x3sets
Bench Dips0-BWx3sets
Crunches-2sets reg/1set Bicycle
hyperexentions-BWx3sets

I might have a workout partner, so I am looking forward to that. Tuesday will be a rest/grow day.

**homelifter** · 01-09-2006, 06:51 PM

Progress! I felt great tonight.

DB Shoulder Press-50x16x10x8
Close Grip Bench-135x10x13x8
Preacher Curls-95Ix12, 95Ox3, 75Ix12+5x-reps, 75Ox8+4x-reps
Lateral Raises-25x12x10x10
DB Tricep Ext-75x14x10, 50x7 as a drop set
Incline DB Curls-35x8x9, 25x8 as a drop set
Rotator Cuff-15x14x14
Bench Dips-BWx15x13x12
Crunches-60,40
Bicycle Crunches-110
Hperext-BWx20x15x15

I had an amazing pump when I got finished tonight. Total time was just under an hour. Great Intensity. I am going to increase weights on DB Shoulder Press, Close Grip Bench, Lateral Raises
DB Tricep Ext, Rotator Cuff, and I am going to add weight to my Hyperext.

Tuesday is a rest day, Wednesday is a Chest/back. Looking forward to more increases.

**homelifter** · 01-10-2006, 06:11 AM

Still feel pumped from last night's lift. Going to go shopping tonight for groceries so I can keep up the diet. I am liking the three days on, one off. I am getting the recovery time I need, and I am hitting each muscle group directly twice per week. Moving Legs between chest/back and shoulders/bi's/tri's seemed to make a big difference on last nights lift. Once I get through a couple of months of the program I am working on now, I am going to go to a program including a lot more X-reps. I will cut down the sets, incorporate X-reps and some of the new hybrids like the DXO X-reps. Untill then, I think I will enjoy this split. We'll see how far it will take me.

**homelifter** · 01-11-2006, 06:16 AM

Workout goals for tonight

Bench-205x3, 135x1 I am looking to get more reps on my 3 sets of 205
Bent over row-barbell-145x3 +10lbs
Incline DB Press-no change
Upright Row-no change
DB Flies-no change
Pull-ups-no change
DB Shrugs-no change
Hyperext-Add 25 lbs to BW
Crunches-2 sets
Bicycle Crunches-2 sets Adding one set

Should be a good workout tonight. I have to admit, it was hard not to lift last night, but I am going to stick to my 3 on 1 off schedule. I am getting impatient to start increasing my bench, but the reps will tell me when to increase. I just want to see some improvement. Tonight should be the night I start to see the rebound start to kick in. Once I hit 12 reps on my 1st set of 205, I am going to jump to 215 and see how that goes. I need to be getting 10 reps out of the 2nd and 3rd sets too. The 135 set is really to build stamina and get a pump going. The higher reps do an amazing job of really getting a pump into my chest right off the bat.

**homelifter** · 01-11-2006, 06:06 PM

Mixed Bag tonight. Some good, some not so, but overall, progress.

Bench-205x8x6x5, 135x15+3 x-reps
Bent Over Row-Barbell-145x12x10x10
Incline DB Press-65x11x6x6
Upright Row-95x11x10x9
DB Flies-45x8x7x6
Pull-ups-BWx7x8x7
DB Shrugs-75x20x15x15
DB Row-Cut Out
Hyperext-Cut Out
Crunches-75

Had a lot to do with the kids tonight and really had to push the workout. Great intensity, felt strong, but didn't have time to get through everything.
Total Time 45 minutes. Discouraging when you just don't have the time, but then again, my kids are my world! Got to love them!

**homelifter** · 01-12-2006, 06:29 AM

Leg night tonight. I am going to up the weight on squats. Hoping to be pain free on dead lifts. Going to try to get a couple more lifts in too. Still building stamina. I have a lot of good stiffness in chest and back from last night's lift. I had to superset a lot of lifts last night. Superseted Incline DB press and Upright Rows, then had to superset Flies, Pull-ups, and DB Shrugs. Wish I had more time to get the right amount of rest between sets, but sometimes you just have to get 'er done.

**young_squatter** · 01-12-2006, 08:32 AM

Nice workouts bro, Looking really strong.
Good luck tonight.

**homelifter** · 01-12-2006, 08:43 AM

Thanks YS, I am feeling stronger every workout. I am still building trying to build up more stamina. The supersets are helping with that. I have a ways to go to get to where I was earlier in the year, but I will get there and beyond. My diet has been rock solid for the last couple of weeks. Have a cheat meal here and there. Felt more power in pull-ups last night, which really feels good. My back has always lagged, so I am really paying attension to working it hard. I am still trying to get my bench reps in the range I am comfortable with, but when it comes down to it, the workouts have been good.

**homelifter** · 01-12-2006, 07:25 PM

Leg Night

Squat-225x12x10 + 10 x-reps big time burn
Calf Raises-225x15x15 + 12 x-reps
Hack Squats-205x6x5 + 5 x-reps
SLDL-145x11x11x11
Crunches-50,30
Hyperext-BW25x10x6

Had a good leg lift tonight. Tried to get some x-reps in on several lifts tonight and man did they do the job. My legs are shot. I am going to try to keep increasing the weights at a steady clip now and I am hoping to get some lunges worked into my routine, along with leg extentions and curls. I felt a lot better tonight. Looking forward to shoulders/bi's/tri's Friday night. Then its off to a play some cards.

**homelifter** · 01-13-2006, 07:39 AM

Feeling a little stiff from last nights leg workout, but its good pain. Tonight is Shoulders/Bi's/Tri's. I am going to push things pretty hard tonight because Saturday is a rest day.

DB Shoulder Press-65,50,50
Close Brip Bench-145x3
Preacher Curls-95I/95O, 75I/75O I=inside grip, O=outside grip
Latteral Raises-35,25,25
DB Tricep Ext-85,75,50 as a drop set
Incline DB Curl-35,35,25 as a drop set
Rotator Cuff-20x3
Crunches-2 sets
Bicycle Cruches-2 sets
Hyperext-BW+25lbsx3 sets

Hope to really nail this workout tonight. Already getting pumped.

**young_squatter** · 01-13-2006, 08:03 AM

Very nice workout bro, keep up the good work.

**homelifter** · 01-13-2006, 06:46 PM

Quarter to nine, and I am just going to the basement to lift. I am worn out and tired, but I am still hoping to get in a good lift. A dad's job is never done.

**homelifter** · 01-13-2006, 08:18 PM

Couldn't let the workout slide by tonight. Once I got going, really got into it. Probably will take a while to fall asleep tonight, but thats the way it goes

Shoulders/Bi's/Tris'

DB Shoulder Press-65x10, 50x14x8
Close Grip Bench-145x8x9x9 + 4 x-reps
Preacher Curls-95Ix11, 95Ox4, 75Ix14+5x-reps, 75Ox9+5x-reps
Latteral Raises-35x8, 25x11x11
DB OH Tricep Ext-85x10, 75x9, 50x8+3x-reps as a drop set
Incline DB Curl-35x11x8, 25x8 as a drop set
Rotator Cuff-20x10x10
Bench Dips-BWx20x29x14+5x-reps
Crunches-70,45
Bicycle Crunches-120,80
Hyperext-(BW+25)x19x15

Great pump in the arms again tonight. I will be stretching some skin shortly by the way it feels. You really feel it when you do both bi's and tri's together! Kept good intensity and a good pace throughout the workout, even though I started off a little tired. I don't like to start as late as I did, but I really don't want to miss a day. Saturday is a rest/grow day. Looking forward to Sunday and Chest/Back. I am going to stay up for a while so I can get a meal in before bed. Did my post workout shake before I started typing. My meals are right on...Timing is everything. Feed the growth!!!

**homelifter** · 01-14-2006, 08:06 AM

I always get a good guage of my workouts based on how I feel the next day. Must have been a good one last night. My arms have that good stiff/sore feeling. Still have some of the pump left. The NO-Xplode really does what they say it will do. The hardest part of taking it is finding the time when you have an empty stomach 30-45 minutes before your workout. I take Kre-Alkalyn the morning after to really get the Creatine back in the muscle. For anyone who has stomach discomfort from Creatine, give Kre-Alkalyn a try.

**homelifter** · 01-14-2006, 08:12 PM

Going to try to post some pics so you can follow progress. Here is a calf shot. Had to take it myself, I'll try to get some others soon.

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