re: Official Fitness Board Log Thread

Barbell row 5 sets of 10 @ 135
Bench press 5 sets of 5 @ 185
5 th set AMRAP
Fat man pull-ups 5 sets of 10

5 mile hike

Yesterday: Back and triceps

Circuit 1: 5 sets of pull ups: did 63 total to tricep rope push down, jump rope (100 jumps)

Circuit 2: Incline dumb bell rows to incline reverse flys to tricep kickbacks, jump rope (100 jumps) x 3 sets

Circuit 3: Cable rows to decline tricep push ups x 3 sets, jump rope (100 jumps) x 3 sets

Going to get back to some morning cardio soon. Can't wait to join the new gym and get some basketball shoot-around + suicides at 5am.



Today is an off day for me. Whole body is sore. Going to get a good stretching session in tonight. Might try a beginners yoga video.

quote:

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i had to build a home gym to make it happen for those exact reason. I couldnt imagine trying to go to a commercial gym after work having young kids like I do.

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Been wrestling with this issue because I will face this problem in a couple of years I'm sure. I just flat out won't be able to spend an 60-90 minutes in the gym every evening with young children. I don't want to give up my garage for it, but I don't see any other alternative. Such is life I guess.

Powerlifting platform, plates, a bar, a DB rack would get me 80% of the way there I imagine. Could probably be done for a not absurd price.

Probably want a power rack too. You could get away with about 1500 worth of stuff. I'm about 1700 in with good deals though. My main problem is the amount of weight I need. The plates are expensive, the equipment needed for that weight is expensive. I can't just buy Walmart stuff and be good.

here is all you need for pretty much the basics and to be able to do 95% of exercises with a little creativity

Power Rack-11g or better with 2" hole spacing
Flat, incline, vertical adjustable bench
Nice Bar and collars
300 or so lbs of steel weights to start but up to 500-600
Build a platform with tractor supply mats and plywood
Powerblock Dbs
Gymnastics rings
Landmine attachment with handles
dip attachment

if you get those things you can do the following

Legs-
squats-
back, front, zercher, overhead, DB, landmine squat, goblet squat, hack squat, sissy squat, pistol

hamstrings-
straight leg deads, romanian deadlift, bodyweight leg curl

Calves-
standing, sitting, donkey


Chest-
bench, incline, decline(use weights under bench legs), db bench, db incline, db decline, high incline, db high incline, flat/incline/high incline/decline flyes, dips, reverse dips, bench dips, pushups, ring pushups, weighted pushups, incline pushups, ring flye(all angles), gymnastics movements, floor press, towel press

Shoulders-
Press, Behind the nexk press, sitting press, db presses, snatch grip press, push press, clean and press, jerk, clean and jerk, muscle snatch, klovkov raise, db raises to front/side/rear, reverse ring flyes, arnold press, handstand pushups, ring handstand pushups, ring exercises and gymnastic exercises, floor press


Back-
deads-conventional, sumo, Straight leg, snatch grip, racked, rows-yates/barbell/pendlay/ring/db/ meadows/tbar, pullups/chins/neutral grip/ring, racked chins, power clean, gymnastic exercises, shrugs-barbell/db, barbell pullovers, db pullovers, muscle ups

Triceps-
close grip bench, reverse bench, DB close grip, skull crushers, overhead extensions-standing and seated- vertical and incline, db extensions, kickbacks, ring extensions, dips etc

Biceps
chins, curls-barbell, drag, reverse, db, incline db, sitting db curl, concentration curl, hammer curl, ring curls, gymnastic exercises etc

abs-
all floor and hanging exercises



and this is off the top of my head. You can do any program with just those items. Nothing more is needed, sure its nice, but not needed. There are plenty of other exercises you can do to that I couldnt think of and also you get good at isolating the muscle and really getting good at the big lifts which is what we should be doing anyways.

With the rings you really get a lot of variety once you learn to use them and they place crazy amount of stress on the muscle, way way more than you think. Key is using leverage as your progression tool.

If you cant grow off the above exercises with added negatives and static holds, well you need to find a new hobby.

and garage gym is the fricking shite.

right now I'm long term training for a 6 hour time trial cycling race in november and a 40k one in september so on fridays I'm doing distance endurance training, did 3 hours last week and try to do 3-4 tomorrow
I also do some speed work on the bike 1 to 2 other days per week
For strength right now I'm doing DC rest pause lifting.
Today is A day so I'll do all the pushes

5/25

10 mins on bike
10 mins on treadmill

Strict OHP- 45x10, 95x5, 115x5, 135x5
Band tricep pushdown- 100 reps
KB Shrugs- 50 3x15 each hand
Single hand DB press from ground to shoulder to OH- 50x5, 40x6, 30x8, 20x10
Stretched a good bit

Front squats 10@45, 5@135
Back squats 5x5@ 225
5th set AMRAP (got 12)
10 push-ups between every set