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George’s Home Gym Log

Gyms around here are closed, so I’m lifting at the home gym. Actually enjoying not having to drive to the gym. If I can get used to the heat might workout here fully.

Monday 4/6/20 Bench

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x6, last 2 reps paused
230x6, last 2 reps paused
205x8, last 2 reps paused
Added Slingshot
250x3
275x3

Incline Barbell Press
115x10
125x10
135x10
145x8

Bent-Over DB Rows
50x12
60x12
70x12
Band-Assisted Chin-Ups
2 sets of 6

Rear DB Raises
20x3x12

Ez-Bar Preacher Curls/Ez-Bar Skullcrushers
50x12/50x12
60x12/60x12
70x12/70x12

Tuesday 4/7/20 Squats/Deadlifts

Leg Extensions
Lying Leg Curls

SSB Box Squats
45x5, 2 sets
135x3
205x3
225x3
245x3
265x3
285x3
305x3
315x3

Block Pulls-sumo(mid-shin level)
135x3
225x3
315x3
365x3
405x3
425x3

Stiff-Legged DL’s
225x6
245x6

1-Legged Leg Extensions(plate loaded)
50x20
60x20
70x20

Calves
Abs

Wednesday 4/8/20 Accessory

Straight-Arm Pulldowns/scapular Shrugs/Ab Lounge
20x3x12/70x3x12/BWx3x20

Face Pulls/DB Shrugs/Standing Calf Raises
20x3x12/30x3x20/115x3x20

Wide-Grip Pulldowns/Neck Harness/Reverse Ez-Bar Curls
70x3x12/10x3x15/25x3x20

Light accessory day, supersetted everything

Thursday 4/9/20 Bench

Rotator Cuffs

Close-Grip Bench Press(thumb-length from smooth)
45x12, 2 sets
95x8
135x5
185x3
205x1
220x6, last 2 reps paused
225x6, last 2 reps paused
200x8, last 2 reps paused

Standing Overhead Press
45x5
95x3
115x1
125x5
135x5
145x5

Seated Cable Rows(plate loaded)
70x12
90x12
110x12
130x12
Wide-Grip Pulldowns(plate loaded)
90x12
100x12
110x12
Face Pulls(plate loaded)
30x15
40x15
50x15

One-Arm DB Preacher Curls/One-Arm Overhead DB Extensions
27x3x12/37x3x12

Friday 4/10/20 SQ/DL Accessory

Speed SSB Box Squats
45x5, 2 sets
135x3
185x3
225x3
295x1
315x1
225x2, 6 sets

Speed Deadlifts
135x3
225x3
275x1, 8 sets(4 conv, 4 sumo)

Bent-Over Barbell Rows
135x10
155x10
175x10

1-Legged Leg Exts/1-Legged Standing Leg Curls
55x3x20/55x3x20(plate loaded)

That was it. Didn’t do any calves or abs today

Saturday 4/11/20 Accessory

Straight-Arm Pulldowns
25x3x12
Face Pulls
25x3x12

Wide-Grip Shrugdowns
50x3x12
Neck Harness
25x2x15(all 4 sides)

Ab Wheel
3 sets of 10

Standing Barbell Calf Raises
135x3x20

Ez-Bar Reverse Curls
20x20
25x20
30x20

Got me an inversion table now and hung on it for awhile

1 Like

What’s your home gym look like? Did it exist before restrictions? Have u added any cool pieces of equipment since?

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Yeah I’ve had all my stuff for awhile now. I have this in it

Around 1500lbs of Olympic weights
Over 300lbs of standard weights
Power rack
3 Benches
Deadlift mat
Lat-Pull/Seated Row
Leg Exts/Leg Curl attachment
Preacher Curl bench
Squat Box
Squat stands
2 Barbells
Safety-Squat Bar
2 Ez-Curl Bars
Adjustable Dumbbells & Barbell
Inversion table
Elliptical
Different cable attachments

2 Likes

Worth its weight in gold these days. Ever thought of selling high right now and then upgrading later or u have everything u want

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I really wouldn’t want to sell anything. I would love to get a Glute-ham raise & reverse hyper in the future though

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Nice. Do they come in a hybrid piece? I vaguely recall something like that

I saw a hybrid on newyorkbarbells.com

Monday 4/13/20 Bench

Rotator Cuffs
DB Flyes
Pulldowns

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
230x6, last 2 reps paused
235x6, last 2 reps paused
210x8, last 2 reps paused

Flat DB Press
50x20
55x20
60x15

Band-Assisted Pull-Ups
2 sets of Failure

Rear DB Raises
25x3x12
Seated Side Raises
5x20

Triceps Pushdowns
50x3x15
Ez-Bar Curls
50x12
60x12
70x12

Hung on the inversion table for awhile

Tuesday 4/14/20 Squats/Deadlifts

Leg Extensions
Lying Leg Curls

SSB Squats
45x5, 2 sets
135x3
185x3
225x3
245x3
265x3
285x1, burnt
250x3, 3 sets

Block Pulls(mid-shin)
225x1
315x1
365x1
405x1
455x1
315x5, 3 sets(sumo)

Lying Leg Curls(plate loaded)
50x20
60x20
70x20

Bulgarian Split Squats
15x2x15

Calves
Abs

1 Like

Wednesday 4/15/20 Accessory

Straight-Arm Pulldowns
25x12
30x12
35x12
Face Pulls
25x12
30x12
35x12
Wide-Grip Pulldowns
60x12
70x12
80x12

Scapular Shrugs(on seated row)
90x3x12
Neck Harness
20x2x20(all 4 sides)

Sit-Ups on Inversion Table
3 sets of 10

1-Legged DB Calf Raises
30x4x20

Forearms Leverage Raises
7.5x2x15(both ways)

Just some light accessory work. All cable movements are plate loaded.

Thursday 4/16/20 Bench

Rotator Cuffs

Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
205x1
230x6, last 2 reps paused
235x6, last 2 reps paused
210x8, last 2 reps paused

I’m on call this week and had to work late last night. So this is all I had time for, didn’t do any accessory work

4/17/20 Squats/Deadlifts

Leg Extensions
Lying Leg Curls

Reverse-Band SSB Box Squats
45x5, 2 sets
135x3
185x3
225x1
275x1
315x1
365x2 added average bands
385x2

Deadlifts- hook grip(Sumo)
135x3
225x1
275x5
295x5
315x5
365x5
405x3, had 5 reps but got gassed

No accessory work today

1 Like

Saturday 4/18/20 Accessory

Straight-Arm Pulldowns
25x3x12
Face Pulls
25x3x12
Wide-Grip Pulldowns
50x3x12

Wide-Grip Shrugdowns
60x3x12
Neck Harness
10x2x20(all 4 sides)

Sit-Ups on Inversion Table
3 sets of 10

1-Legged DB Standing Calf Raises
20x3x20

Reverse Ez-Bar Curls
20x3x20

That was it. As usual everything is light weights and I’m feeling pretty sore today

That cardio tho

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