Garage Gains (Jibb's Log)

Training Training Logs
121

What is skyr?

That looks nice. I barely started using and tasting oats like two months ago loool

Now it’s my pre workout meal. 60gr oats + boiling water and a heaping cup of whey. I let it rest then add frozen berries and strawberries or some other fruit. YUM

122

@aldebaran it’s like cottage cheese but with better nutritional values !

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1 Like
123

Daaaamn nice! Cottage cheese is what already, “fromage blanc”?

124

C’est bien ça ! (en tout cas c’est la traduction proposée :wink: )

125

For those who understand french, this is a really interresting video :

126

Soooooo the gyms have been closed since midnight on Saturday, but I had the good idea to buy something to train at home if it happened …

My garage gym :

garage gym
garage gym1526×1310 237 KB

I will try several different workouts and see which ones I keep or not.

And my first session in it :

A1.Front Squat, r0
A2.RDL, r2min
3x15/15@28kg

B1.DB Lunge, r1min
3x12@10kg

C1.BW Dips, r0
C2.Incline DB fly (30⁰), r2min
3x12/12@10kg

D1.DB lateral raise, r1min
3x15@10kg

E1.Band assisted pullup, r0
E2.Barbell row, r2min
3x8/15@28kg

F1.Incline DB curl, r1min
3x12@10kg@10kg

Help Designing Dumbbell Workout?
127

If you have training suggestions that can be done with:

  • Pull ups/dips station
  • 1 barbell (8kg)
  • 2 DB bar (2kg each)
  • 4x5kg, 8x2 kg, 4x0.5 kg = 38kg
  • 1 adjustable bench
  • 1 light band
128

16/03/2020
BW = 91.3kg / 201.3lbs

CIRCUIT WITH DB (20kg each DB)

3min A, 1min30 rest, 3min B, 1min30 Rest, 3min C, 1min30
2min A, 1min rest, …
1min A, 30sec test, …

A.DB deadlift
3’ : 30+15+5
2’ : 15+11
1’ : 15

B.DB incline Press
3’ : 15+10+7+4
2’ : 15+8+4
1’ : 13

C.DB row on incline bench
3’ : 15+10+8+6+3
2’ : 15+10+7
1’ : 12+6

D.Hammer Pull ups/Dips/hanging leg raise
2xMax
7/10/10
5/8/8

129

Tonight 8 p.m. we will know if total containment is implemented in my region in France (one or the most affected by coronavirus)…

130

17/03/2020
BW = 91.0kg / 200.6lbs

Home Gym Circuit Workout

3x, 2min Rest
A1. PULL UPS - 8/8/8
A2. DB BENCH PRESS - 15/15/15@20kg
A3. GOBLET SQUAT - 20/20/20@20kg

3x, 2min Rest
B1. DIPS - 12/12/12
B2. DB RDL - 12/12/12@20kg
B3. DB PULLOVER - 12/12/12@20kg

3x, 2min Rest
C1. FRONT SQUAT - 12/12/12@40kg
C2. BB UNDERHAND ROW - 15/15/15@40kg
C3. BB UPRIGHT ROW - 8/8/8@40kg

131

18/03/2020
BW = 91.2kg / 201lbs

HOME GYM ARM

2x Band Pushdown
30/30

3x INCLINE DB TATE PRESS
20/20/20@10kg

3x DEADSKULL
12/12/12@28kg

3x TRICEPS DIPS
10/10/10@BW

2x BAND CURL
30/30

3x BB CURL
12/12/12@28kg

3x DB INCLINE CURL
12/12/12@10kg

3x SEATED HAMMER CURL
15/15/15@10kg

132

20/03/2020
BW = 91,0kg / 200.6lbs

HOME GYM PULL
A.DB RDL : Slow eccentric (6sec)
10-10-10@2x20kg

B.REAR DB LUNGE : Double contraction
10-10-10@2x10kg

C.PULLUPS : Mid range iso (10sec)
5-5-5@BW

D.DB ROW : Slow eccentric (6sec)
10-10-10@2x16kg

E.INCLINE DB CURL : Double contraction
8-8-8@2x10kg

F.DB REAR DELT : Mid range iso (10sec)
12-12-12@6kg

133

21/03/2020
BW = 91.0kg / 200.6lbs

HOME GYM PUSH WORKOUT

A1.DB FRONT SQUAT
10-10-10@2x20kg
A2.DB BENCH PRESS
12-12-12@2x20kg

B1.DB SPLIT SQUAT
10-10-10@2x12kg
B2.DB INCLINE FLY
12-12-12@2x12kg

C1.DIPS
12-12-12@BW
C2.ABS ROLLOUT
10-10-10

D1.LATERAL RAISE
12-12-12@10kg
D2.ROMAN CHAIR LEG RAISE
12-12-12

E.BRING SALLY UP WITH PUSH UP HANDLES
1min12 (First try)

134

Last Week Recap

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135

23/03/2020
BW = 91.1kg / 200.8lbs

PULL

BAND WARMUP :
2 Rounds

30’ EMOM PULL UPS :
3-3-3-3-3-3-3-3-3-3-3-3-3-3-3-3-3-3-3-3-3-3-3-3-3-3-3-3-3-3-5

ONE ARM DB ROW
3x15@22kg
15/15/15

UNDERHAND BB ROW
3x15@40kg
15/15/15

BARBELL CURL
3x12@28kg
12/12/12

INCLINE DB CURL
3x10@10kg
10/10/10

136

24/03/2020
BW = 91.0kg / 200.6lbs

PUSH

BAND WARMUP :
2 Rounds

30’ EMOM DIPS :
5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-12

DB FLY :
3x10@16kg
10/10/10

INCLINE DB PRESS :
3x12@20kg
12/12/12

DB LATERAL RAISE :
3x15@10kg
15/15/15

UPRIGHT ROW :
3x15@28kg
15/15/15

BRING SALLY UP
1min22sec (+10sec)

137

25/03/2020
BW = 91,0kg / 200.6lbs

LEGS

CIRCUIT WARMUP

30MIN EMOM x6reps each leg
Reverse lunge with 2 DB (10kg DB)
6-6-6-6-6-6-6-6-6-6-6-6-6-6-6-6-6-6-6-6-6-6-6-6-6-6-6-6-6-6-6
=> this is awful, really awful

CLOSE STANCE FRONT SQUAT
3x12@28kg
12/12/12

DB FARMER SQUAT
3x12@2x20kg
12/12/12

DB RDL
3x12@2x20kg
12/12/12

138

27/03/2020
BW = 91.0kg / 200.6lbs

PULL

BAND WARMUP :
2 Rounds

30’ EMOM PULL UPS :
4-3-4-3-4-3-4-3-4-3-4-3-4-3-4-3-4-3-4-3-4-3-4-3-4-3-4-3-4-3-5

ONE ARM DB ROW
3x15-20@22kg
16/16/16

BB ROW
3x15-20@40kg
16/16/16

BARBELL CURL
3x12-15@28kg
13/13/13

INCLINE DB CURL
3x10-15@10kg
11/11/11

ROMAN CHAIR LEG RAISE
3xMax
12/12/12

139

28/03/2020
BW = 91.4kg / 201.5lbs

PUSH

BAND WARMUP :
2 Rounds

30’ EMOM DIPS :
6-6-6-6-6-6-6-6-6-6
6-6-6-6-6-6-6-6-6-6
6-6-6-6-6-6-6-6-6-6
Total : 180
Bonus : 10

DB FLY :
3x15-20@10kg
20/20/20

INCLINE DB PRESS :
3x12-20@20kg
13/13/13

DB LATERAL RAISE :
3x15-20@10kg
16/16/16

BRING SALLY UP
1min22sec (=)

AB ROLLER
3xMax
12/12/12

140

Last week recap

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