Just caught up in here the garage gym is looking awesome, well done! I need to get round to revamping mine but the main house and garden are taking priority, maybe next year!
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Thanks and yeah I hear ya, we’re gonna do an additon to the house this summer or else I’d have purchased more equipment . . next year I guess
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this afternoons work:
10 minutes on the fan bike to warm-up
triple hurdle jump (multiple heights)
supersetted w/
2x 25lb med ball overhead throw
5 rounds
Alternating sprinter step-ups -
3x20
2x 175lb sandbag over 50” bar EMOM for 5 minutes
Offset carries w/one KB overhead and one at side - 30 yards each side
supersetted w/
Db lateral raises x10
3 rounds
KB farmer carries w/65s - 50 yards
4 rounds
short, effective workout
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yesterday’s work:
rotational med ball slams and seated box jumps to warm-up
8x SSB squats w/260
supersetted w/
8x Meadows row w/105lbs each side
3 rounds
5x Trap bar high pulls off blocks w/235lbs
supersetted w/
12x lateral jumps + toe taps on plate
4 rounds
bunch of weighted pushups and banded face pulls to finish
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got behind on logging but still training super hard . . upgraded my kettlebell pairs up to 36kg now and added a few more sandbags . . lightest I’ve been in years as I’m hovering in the 197-198 range now, wife commented recently that since I dropped 10lbs my arms and shoulders actually look bigger . . I’ll take her word for it!
last evenings work:
3x5 kneeling med ball chest throws w/20lb MB
5x5 Floor press w/245lbs (no leg drive)
5x5 Barbell rows w/275lbs
20 yard 200lb husafell sandbag carry
supersetted w/
20 yard arm-over-arm sled pull w/250lbs added
4 total rounds
40 yard double 16kg KB overhead carry
3 rounds
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this weekends work:
Saturday -
Sprinter step-ups 2x20
Single arm KB snatch into reverse lunge 4x5 each side w/24kg KB
1x below parallel, wide stance box squat w/315lb EMOM for 10 mins
10x KB swings EMOM for 10 mins w/28kg KB
Seated med ball twist x20 w/25lb MB
supersetted w/
1:00 min plank
3 rounds
Sunday -
bunch of lateral jumps w/toe tap to warm-up
Giant set:
Kneeling overhead press from pins x8 w/135lbs
Lean-in KB lateral raises x10 each side w/8kg KB
Banded face pulls x12 w/red band
3 rounds
Cannonball grip pull-ups 3x10 w/20lb vest
Barbell curls x10 w/75lbs
supersetted w/
Overhead KB tricep extensions w/24kg KB
3 rounds
35 yard Sandbag zercher carry w/140lb sandbag
3 rounds
196lbs BW
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last evening’s work:
1 mile jog at a 8:30 pace immediately followed by 5 - 75ish yard hill sprints up our back pasture with the only rest in between being the walk down . . went and had my cheat meal for the week last night as well, 2 triple bacon burgers from a local farm stand with homemade buns and a small mint chocolate milkshake, all local ingredients from this place
last evening’s work:
plyo warm-ups
5x3 95lb trap jump to 36" box jump
15x1 power cleans w/205lbs every :30 seconds
3x6 each side barbell step-ups + knee drive w/115lbs
25 yard sled sprint w/90lbs added
supersetted w/
25 yard backwards sled sprint w/same
4 rounds
.3 mile treadmill walk holding 12kg KBs in each hand
5 minute assault bike
post-workout I had 2 1/3lb sirloin burgers & about 40g of whey isolate . . hovering around 197lbs or so
last evenings work:
1 mile weighted vest walk earlier in the day
bunch of rotational med ball slams w/20lb MB
5x5 Barbell floor press w/245
supersetted w/
5x10 Cannonball grip pull-ups w/20lb vest
50 yard 100lb med ball bear-hug carry
supersetted w/
8x 75lb barbell curls
2 rounds
no training today as I was traveling but today’s food included:
-
40g whey isolate for breakfast
-
1/3 lb sirloin burger w/cheese & a grilled chicken sandwich from chick-fil-a with double chicken for lunch
-1/3lb sirloin burger w/cheese, 2 beef sticks from the local butcher shop and 40g whey isolate for supper
scales showing 196
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quick workout at the vacation house (I brought along a pair of 24kg KBs)
5 rounds -
4x gorilla rows
1x double KB clean + push press
5 times through that is one round . . 60 sec rest between rounds
that one got the heart rate up pretty good
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today’s workout:
Circuit -
3x Zercher squats @235lbs
3x Push press @185lbs
5x wide grip pull-ups @BW + 50lbs
6 rounds . . minimal rest between rounds
Circuit -
12x KB swings w/24kg KB
6x gorilla rows each side w/32kg KB
25 yard off-set carry w/24kg KB overhead & 32kg farmers each side
3 rounds
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193 on the scale this morning . . didnt expect to see that . . the boy went to the gym with me yesterday and got a good workout in as well and afterwards we hit the local burger/ice cream joint and I enjoyed two triple burgers with bacon, smoked pepper jack and homemade ancient grain buns, the boy had a triple and a small milkshake, all local ingredients . . he turns 10 later this month and is hovering around 78lbs, would really like to see him closer to 90 til next wrestling season but hes so active I dont know if thats feasible or not
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