We’re fine here. Dodged a second hurricane in as many weeks.
1 Like
9/17
OHP 3 x 5 @ 65, 89, 89
SSB squat 3 x 10 @ 135, 195,195
Cambered bar bench 3 x 10 @ 135, 198,198
deadlifts 3 x 10 @ 135, 225, 240
2" band curls 3 x 10
skullcrushers 3 x 10 @ 70
Ok workout, just need to get stamina up to add weight and a few more exercises.
2 Likes
9/19
warmup
dumbbell OHP w/20s 3 x 10 (sort of continued warmup)
SSB barbell squats 3 x 10 @ 150, 192, 192
cambered bench bar 3 x 10 @ 133, 153, 153
dumbbell rows 3 x 10 w/80
dips 3 x10
2" band tricep extensions 3 x 15
Starting to get better at this workout. Will switch around exercises per week but stay with 6.
2 Likes
9/23
warmup
OHP dumbbell press 3 x 10 w/pr. 20 lb dumbbells
SSB squat bar 3 x 10 @ 148, 192, 192
bench press w/cambered bar 3 x 10 @ 148
dumbbell rows 3 x 10 w/80, 80, 100
2" band tricep extensions 3 x 15
2" band curls 3 x 15
This workout is getting easier. Will increase weight.
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Here’s a photo finally of what I’ve accumulated so far. Rogue was only rack I could find and that one took almost 3 months. 500+ lbs of free weight, about half the dumbbells I’ve ordered, and the two sandbags and farmers walks. Just need enough motivation to use this stuff consistently. Wife has not objected to my spending, yet.
5 Likes
Very nice
9/26
lateral raises 3 x 10 w/two l0 lb weights
seated OHP 3 x 10 still with 20s
SSB squat 3 x 10 @ 133, 203, 203
camber bar bench 3 x 10 @ 133, 177, 177
deadlift from pins 3 x 10 @ 133, 221, 265
dips 3 x 10
2" band tricep extensions 3 x 10
Once I get past the OPHs I like this workout. More dumbbells coming, someday. got to work in sandbag and farmers carry somehow.
Your garage looks awesome.
9/29
delt experimental raises side and rear w/10s and 20s about 3 x 10 each
SSB squats 3 x 10 @ 149, 237,237 (bar weighs 61 lbs)
cambered bar bench 1 x 10 @ 135, 2 x 6 @ 155 (bar weighs 47 lbs)
dumbbell rows 3 x 10 w/100 lbs
dips 3 x 10
2" band overhead tricep extensions 3 x 15
Lost strength from 6 mo weightlifting layoff which I hope returns. Need to start using safety bars to increase weight. Difference with home gym is waking up fully to start the workout, which probably occurred on drive to commercial gym. I get past first exercise and I’m fully awake, but shoulder work is being sacrificed.
2 Likes
10/1
lateral raises w/10 lb dumbells 3 x 10
2" band pulls for rear delts 3 x 15
SSB squats 3 x 10 @ 149, 237, 257
cambered bar bench 3 x 10 @ 135, 155,155
dumbell rows 3 x 10 w/l00 lb
2" band (a) curls 4 x 10 (b) tricep extensions 3 x 15
Ok workout but with subpar weights; chest a bit sore from Tuesday’s workout. More dumbbells came yesterday, awaiting 4 more pair. Fed Ex still hates me and is retaliating by losing some of my orders, even though I carry the heavy ones from the truck.
1 Like
Great looking gym! I’m jealous of your ssb. Last thing I need to buy.
Looks great.
Wall decorations? Inspirational posters etc…?
Building an arsenal !! you and Steve must be related !
clee, wall decorations? I thought about a Navy flag but I don’t have a great affinity for military stuff. I’ll keep looking. I don’t recall any decorations in your very well stocked gym.
Oldergoat. You’re right. I’m his weak cousin.
10/3
lateral raises 3 x 10 w/l0 lb dumbbells
rear delt raises lying face down on bench 3 x 10 w/10 lb dumbbells
leaning delt raises 3 x 10 w/50 lb dumbbell
leaning different way delt sort of raises 3 x 10 w/10 lb dumbbells
SSB squats 3 x 10 @ 148, 236, 256
cambered bar bench 3 x 10 @ 135, 155, 155
dumbbell rows 3 x 10 w/l00 lb dumbbell
2" band (a) curls 3 x 15 (b) tricep extensions 3 x 15
Workout is getting better.
Thank you for your service.
Maybe a school banner, sports team, I’m a Rocky fan, so I have a poster.
Inspirational pictures.
The trap bar is not currently in use.
3 Likes
10/6
delt work: rear delts (face flat on bench) 3 x 10 w/10lbs; lateral raises w/10 lbs 3 x 10; lean into rack lateral raises 3 x 10 w/10 lbs; lean away from rack laterals 3 x 10 w/50 lbs ( moves about 3-4 feet in an arc)
goblet squats 3 x 10 w/50 lb dumbbell
bench 3 x 10 @ 135
dumbbell rows 3 x 10 w/100 lb dumbbell
2" band (a) curls 3 x 10; (b) overhead extensions 3 x 10 w/iso hold last rep
Lazy today
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Stay safe!
You too, that thing could move farther west. We’ve had 8.5 inches of rain since last night, so far, and we’re east of the Mississippi river.
2 Likes