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SeventhDay's Log

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Starting a new thread because I am no longer on a juice fast.

I will be doing this all from home, that is why I am am repeating many of the same workouts, and also why I can't

do much for legs besides body weight and some plates.


Feel free to critique my plan, and give me motivation haha

I will update with pictures eventually.


Starting Information:


Weight: ~ 172 lbs

Height: ~ 5'8.5 - 5'9


Workout Routine:

[ First week is 4x8, then the following week will be 5x5, then 3x12 ]

Mon: Dips, Bent Over Rows, Leg Lifts, EZ-Curls, Shrugs, Squat ( Variation )

Wed: Push-ups, Dumbbell Rows, Military Press, Tricep Extensions, Dumbbell Side Bends, Lunges

Fri: Dips, Bent Over Rows, Lateral Raises, Planks, Hammer Curls, Lunges


Cardio Routine:

Ideally I will be doing HIIT on my off days, as long as my recovery process is not effected to much by it.

Might throw some light jogging in on random days aswell.


Nutrition Plan:

High Carb Low Fat. No oils, very low to no added salt.

Rice, rice, rice, rice, pasta, rice, potatoes, fruits and veggies... more rice.


Goal: Reach single digit body fat percentage for the first time in my life ( except when I blew past it as a child lol )

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4x8 on all exercises

Push-ups @ Bodyweight

Dumbbell Rows @ 35lbs

Military Press @ 30 lbs

Tricep Extensions @ 20lbs

Dumbbell Side Bends @ 35lbs

Also some body weight lunges



4x8 on all exercises

Dips @ Bodyweight

Bent Over Rows @ 50lbs

Lateral Raises @ 10lbs

Planks @ Bodyweight

Hammercurls @ 30lbs

For legs I carried my girlfriend around on my back while walking around in flip-flops around the beach haha. ( I threw in a couple squats with her while she was up there lol )

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5x5 on all exercises

Dips @ Bodyweight

Bent Over Rows @ 70lbs

EZ-Bar Curls @ 35lbsx3, 30lbsx2

Shrugs @ 81lbs ( 5,5,5,5,15 ) I need more weight =\

Leg Lifts + Bicycle Kicks

Also, I'm fasting for the day. Maybe for longer, not sure yet.

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  • 3 weeks later...

Sounds good. There have been a lot of people asking about workouts from home with little equipment. Your journal should be very helpful for everyone who has a chance to look it over. I hope you continue it. Also there is a lot more you can do for legs at home than you think. Dig a little deeper in this site, good, ask some of the other forum members, trust me you aren't as limited as you think.



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