07aug24
Squat: 300x3, 300x3, 300x3, 300x3, 300x3, 300x3, 300x3, 300x3. 300x5
Single leg hamstring curl: 35x12, 35x12, 35x12, 35x10
Cable crunch: 65x25, 65x25, 65x25
Leg extension: 140x12, 140x12, 140x12
Conditioning: 60 min elliptical
Notes:
- belt loop 14-15 (my fatness tracker)
- my lower back is still just completely fried from those rack pulls. Taking those out of rotation, think I irritated something trying for 525. Bending at all is painful, these squats almost didnāt happen.
- Iām happy with squat. I think Iām getting strong, at a minimum maintaining numbers, but my squat feels a lot better. My extra wide stance went in to wide stance, then semi wide, extra medium, to this point where I think i have a pretty standard squat width with solid form. Some of its practicing reps, and I think the submax work has let me focus on getting my quads more active in the lift, even if my posterior chain is still my main mover.
- No good mornings today. With how my back feels, that would be boldly jumping the line from tough to stupid
- After hours of attempted self diagnosis, I went to the PT about my shoulder, and he basically confirmed my thoughts. Severely lacking mobility in my right shoulder, leading to weakness in both external and internal direction. Gave my some exercises to do, but Iām hopeful this will help do away with the poverty bench.
- Schedule screwey, but Iām making something consistent ish. No real bedtime for me, but I get a couple hour nap twice a day. Not ideal, but what ever is.
Random tangent:
I spend a lot of time every day on watch, where for a significant period of time, I do literally nothing. Sure, monitoring, some stuff here and there, but especially at night, itās pretty mind numbingly boring. So, I have been keeping myself entertained by daydreaming of the home gym I plan to build in DC.
DC is going to be huge for me. Itās where Iām getting out of the Navy, where I will have my first civilian job, where Iāll do grad school. The lady and I are going to be there a minimum 5 years, which sounds like eternity to me, I donāt think Iāve spent 5 years in the same place anytime in my life. Hell, we may stay there, who knows.
But we are going to buy a house. Still a bit too early to look, but our budget will get us something nice. Iāve already called dibs on a 2 car garage. She can decorate the house how she likes, the gym is mine.
And hereās where Iām going to boast a bit. Iām 27, couple months from 28. Wifeās the same age. When we move to DC, combined we will be making a little north of $250,000 a year, with medical completely taken care of, to say nothing of the several hundred thousand we have in investments. My wifeās going to grad school without spending a dime, and while Iām not quite so lucky, I should still have the GI bill cover the vast majority of mine as well. We have no real debt to speak of, Iāve got like 6k on an old truck that I just donāt pay off since the interest is so low. No kids. No student loans, even though both of us got through school on our own (me with the academy, her with a ROTC scholarship). Not bad for a public school kid.
Which is why I am going to have no shame over spending an absolutely shameful amount on a home gym. Full stop. Everything Rogue or Rep Fitness, grab some machines, make a little cardio corner with a TV, mirrors on the wall, the whole damn 9. I havenāt bought myself a thing for years, and Iām making up for it with a vengeance. I am bringing the commercial gym to my garage, and it will be glorious.
Making a little running list of what I want, trying to max options based on equipment. So far Iām at
- power rack with multigrip Pullup bar and cable attachment: thinking rep Athena, so I can buy their lat pulldown seat attachment and do true lat pulldowns. Also opens up the whole world of cable options.
- Rogue power bar.
- Rogue deadlift bar.
- SSB bar (already have Titan)
- 0-80lbs adjustable db (already have Nuobell)
- Trap bar (already have? Canāt remember if I sold that, think not)
- Plate loaded dumbbell hand for db rows
- Adjustable bench: thinking rep 400
- Hack squat/leg press: I am a believer in direct thigh work. Maybe Titan here actually, machines are a bit difficult to fit in.
- C2X bike for LISS cardio
- Some other piece of cardio equipment. Maybe a rower, maybe an elliptical, something so the lady and I can do cardio together.
- Tv to mount on the wall in front of the cardio equipment
Down the road id love to get
- leg extension/curl machine
- Chest supported row
- Some sort of low back machine
Bur that may be a bit too much for my taste these days. Still, I plan on making a hell of a powerlifting setup. Maybe some strongman toys down the road.
If anyone has some go to home gym recommendations you think are worth it, let me know!
