I’m jealous. I have one set of 45s and a set of 25s for bumpers.
Went to doc today and got meds. Day 7 and my worst day so far. Going to knock this crap out.
So, gym update. Titan axle delivered today. Stupid delivery guy layed it on the ground at the base of my garage door and my wife drove over it. Just a little cosmetic damage to the collar, not concerned. It was a cheapie anyways.
CHRISTMAS COMES EARLY TOMORROW. 15 package pallet, 800lb order is set to deliver between 2-6pm. I’m going to plan on being here to accept it, and put that bitch together! Impact wrench is charged and ready to work.
Dude. Don’t share I don’t need any more temptation to buy more stuff
Took delivery today of the rest of my home gym. The upright bar storage is tiiight. And that neutral grip barbell and I are going to be great friends. It’s a beast. Got the bench put together. Heavy duty as hell. Couldn’t start on the X3 rack bc I didnt have a large enough socket lol. Everything about the thing is beast, along with the accessories. So far, very happy with Titan. Welds not the greatest, and a few blemishes here and there, but the value for what I paid is bar none.
Will get back to work on it this weekend. Hope to have everything set up and ready for my first workout Sunday.
You make me very jealous man.
Looking good, excited to see it man.
When you’ve been lifting a few times you won’t notice any of the small issues you pointed out. Gonna be awesome.
looks awesome Iron
Oh, my! My screen loaded a bit like photos used to do on a dial up modem. It added suspense to the reveal!
4 Day Upper/Lower Double Progression
Day 1: Upper
Low Inc Swiss Bar Bench Press - 3-4x6-8
DB OHP - 2-3x10-12
Barbell Row 2-3x10-12
KB Lying Ext 3-4x15-20
Axle Curl 3-4x15-20
Face Pulls 2-3x12-15
Day 2: Lower
Axle RDL 2-3x10-12
Single Leg Squats 2-3x10-12
Lunge 2-3x12-15 reps
Plank Series 3x
Day 3: Upper
Axle OHP 3-4x6-8
Low Inc DB Bench 2-3x10-12
Landmine Rows 2-3x10-12
DB Inc Curls 2-3x12-15
Day 4: Lower
Low Handle Trap Bar Deadlift 3-4x6-8
Front Squat 2-3x10-12
DB RDL 2-3x10-12
Glute Bridge 1.5
Ab Wheel 3x
Goal is to work this for about 10 weeks, then switch to rep maxes for about 5 weeks. This is not to failure training.
W1D1 - 12/2/2018
Warmup with active series, band shoulder work, side planks
Swiss Bar Mid Incline Bench
40x10, 70x10, 90x5, 110x5, 130x5, 160x3x6
Standing DB OHP
10x10, 30x10, 40x12, 10, 12
44x12, 62x12 (started with Swiss Bar rows and couldn’t clear knees without hitting. Awkward motion.
KB Lying Ext
Band Face Pull
Still sick with a gnarly cold. This was more of an intro workout, feeling out what works and what doesn’t. My lowest incline on the bench is higher than I wanted, but it’ll be fine. Trying to work shoulder friendly movements. Neutral grip/Swiss Bar was interesting. Def a learning curve. Love the bar. Rows with the swiss bar didnt work, kept banging knees. Will switch to DB or KB Row. Rest of WO went well. Very weak currently detrained and sick. Looking forward to the turnaround.
W1D2 - 12/3/2018
Warmup with active mobility routine, YWTLs, Bear crossovers, bw squats (this combo felt very effective)
45x3x5, 65x5, 95x5, 115x4x8
Single Leg Squat to Bench
3x12 (front, back, side)
Finished with some PT.
Good workout! Squats felt good. Slow steady progress from here.
home gym squad.
What are you doing for music in the garage?
Fancy stereo? Old boom box sitting on a cinder block?
W1D3 - 12/5/2018
Warmup with rolling, bear crossovers with bridge, band shoulders
25x10, 55x5, 75x5, 105x4x8 (reps slowed at 7-8 on last 2 sets. Can stay or go up 5lbs, judge by energy next week)
DB Mid Incline Press
10x10, 60x3x12 (RPE9 last set, stay here)
Landmine Single Arm Row
40x12, 50x12, 60x12 (60 across next week)
2x12 (clicky right shoulder, shorten rom)
Incline DB Curl
15, 15, 15 (hard, stay)
Got this done in about 50 mins after 2 days out of town and a lot of physical activity (golf lol). We did walk both days with caddies in 40-45 degree windy weather. Regardless, it was a blast. Everything felt real good in this workout minus a click on dips on every rep in right shoulder on dips. Will retry next week with a shorter rom. Pretty sure I was going far deeper than necessary. Loving the home gym. Put the J hooks on the outside for ohp and did my chins on the multi grip. I would have skipped today if I had not had the new home gym. Already paying off.
I’m so jealous man. Awesome work.
Luckily it didnt do much damage.
W1D4 - 12/7/2018
Warmup with band shoulder complex, bear crossovers + bridge, side plank + adduction, bw squats
Low Handle TBDL
45x10, 135x2x5, 185x5, 215x4x8
1.5 Banded Glute Bridge w/ Ext Rot
Hanging Knee Up
Been out of town for much of the week on business. Exhausted for this workout, so kept weight light and put something on the board. Time to catch back up on sleep. Body feeling pretty good.
W2D1 - 12/9/2019
Warmup with rolling, Super Ds shoulder protocol/warmup
Swiss Bar Mid Incline Bench Press
40x10, 70x5, 130x5, 160x6, 6, 7
Standing DB OHP
10x10, 30x10, 40x3x12
Strict Barbell Row
45x10, 75x10, 95x2x12, 105x12
Decline KB Ext
Good one. Had a tough week as far as recovery goes, but better days are ahead. Still increased weight/reps on all movements. Will stick with 160 again on swiss bar. Hope to hit 8’s next time.
W2D2 - 12/10/2018
Warmup with rolling, bear crossovers, side plank with abduction, hip circle bw squats
45x10, 45x5, 75x5, 95x5, 120x4x12
Light mobility (calves, copenhagen’s)
Single Leg Squat
3x15 (front, back, side)
Plank Series x3
Finished with stretching lower lightly (quads, glutes, hams IT band) and super D shoulder protocol + active hang.
Oops, did 4x12 instead of 4x8. I even looked at last weeks workout and still managed to screw it up. Tells you how much I’m sandbagging right now in this recovery. It really is nice though to actually be working the right muscles instead of my joints. Pretty happy with the squats, below are sets 1 and 4. Still have some loss of tightness in the bottom, of which I’m purposely trying to limit depth to right at parallel, or just short of parallel. Every one of these squats felt good today. Win.
RDLs, 3-5 sec eccentric, pause, explode up with posterior. Again, nice to feel the right muscles working. Not the back. The hams and glutes.
Here’s sets 1 and 4 of squats, let me know if anything terrible jumps out to you:
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