Home Gym Workout 5
High bar squat
70 x 8 rusty
70 x 8 less rusty
110 x 5
150 x 5
150 x 5
150 x 5
Slightly less painful than last time.
Cin-ups
BW (around 90kg these days) x 10 x 3
Pronators
22.5 x 10 x 3
Risers
22.5 x 10 x 3
One-arm tricep pushdown - rope
22.5 x 8 x 3
Home gym workout 6
Sumo deadlift
160 x 5
200 x 3
240 x 2 x 4
These felt far far heavier than they should. Ouch.
Home Gym Workout 7
High bar squat
70 x 8 rusty
70 x 8 still rusty damnit
115 x 5
155 x 5
155 x 5
155 x 5
Squats feel as shit as ever. Hooray.
Neutral grip pull-ups
BW (around 90kg these days) x 5 x 3
Pronators
22.5 x 10 x 3
Risers
22.5 x 10 x 3
Overhead tricep extension - rope
22.5 x 8 x 3
Ab wheels - kneeling
BW x 12 x 3
This is unfamiliar to me. Wrist thing?
Takes a while to get back to previous, also have you weighed the plates check for accuracy?
Haha the weights are concrete, I haven’t weighed them but I’m not hoping for any semblance of accuracy so that’s a good thing to keep on mind.
Yes wrist thing
A bit of bicep too I guess but the main thing is not letting your wrist drop with the weight going over the front of your hand
Home Gym Workout 8
A little light shoulder work to keep things awake while I rest whatever injury is going on in there.
Lateral Raise
5 x 30 x 3
Front Raise
5 x 30 x 3
Bent over read lateral raise
5 x 30 x 6
Close Grip Pullup
BW x 10 x 6
Home gym workout 9
Safety squat bar arrived today, so it had to be squats.
SSB Squat
110 x 5
130 x 5
150 x 3
160 x 2
170 x 1
170 x 1
Wide neutral grip pull-ups
BW x 5
BW x 8 x 3
Narrow neutral grip pull-ups
BW x 8 x 2
Home gym workout 10
Ouch
Deadlift
160 x 5
200 x 3
240 x 2
260 x 1…
was planning on going up to 275 for a single… 260 was RPE 9ish…
220 x 3
225 x 3
Barbell Row
110 x 10 x 3
Risers
22.5 x 10 x 2
22.5 x 12 x 1
Pronators
22.5 x 10 x 3
Ab-wheel extended kneeling
BW x 12 x 3
I think I am, for peace of mind, going to have to get some luggage scales and check the actual weights of my concrete and cut steel plates.
Congrats on the new house!
great work
Home Gym Workout 11
SSB Squat
SSB Squat
110 x 5
130 x 5
150 x 3
170 x 1
180 x 1
150 x 5
Pronator
22.5 x 12 x 3
Riser
22.5 x 12 x 3
Plate curl
5 x 20 x 3
One arm pushdown
10 x 12 x 3
one arm tricep overhead partials
20 x 12 x 3
Home Gym Workout 12
Paused Deadlift
195 x 3
215 x 3
225 x 3 x 3
Ab-wheel extended kneeling
BW x 12 x 3
started a 4 week minicut this week. Down 6lb so far after 5 days lol. If only that was all real fat loss rather than water and glycgoen wouldnt life be easy.
Home gym workout 13
SSB Squat
150 x 3
170 x 2
170 x 3 (forgot to add weight)
180 x 3 x 2
SSB quarter squat
180 x 16
Slowly getting the mojo back. Lower body anyway. Both shoulders still out of action.
Don’t mind so much about losing bench, it’s stupid anyway, but can’t currently do any arm work which is quite distressing.
Added some scapular retractions to do something upper without pain.
BW + 20kg x 8 x 2 - 5s stretch, 5s top hold each rep
Home Gym Workout 14
Deadlift
195 x 3
215 x 3
230 x 5 x 3
Ab Wheel
BW x 12 x 2
Tricep Pushdown
35 x 12
45 x 10 x 2
Good morning
25 x 20
30 x 20
Home gym workout 15
SSB Squat
150 x 3
170 x 3
180 x 5
180 x 5
That felt good.
Risers
25 x 10
25 x 10
25 x 10
Pronators
22.5 x 10
25 x 10
25 x 10
Barbell Cup Rows
45 x 10 x 2
Just notice something: why is your log title not “I’ve got a bar and I’m not afraid to lift it”
Seemed less catchy is the only reason really. I only went with the title as it is because I have no idea what i really want to do training wise this year, not really training for anything at the moment other than recovering previously lost strength.
Home gym workout 16
SSB Squat
150 x 3
170 x 3
180 x 4
180 x 4
180 x 4
Slowly upping the volume. Finally starting to feel ‘acclimatised’ to squats again, so can start pushing volume back up.
Some face pulls and light curls to finish