TCam's Log - The Road to Elite

[TylerPK4L]

ETHOS

Week 5 - Day 4A - Secondary Press

Warm-Up - 2 Rounds:
Band Press x 12/12 x Dbl Monster Mini
Band Row x 8/8 x Dbl Monster Mini

A1 | Low Incline DB Bench:
6x6x105s - 30 sec rests between all exercises/rounds of this superset

A2 | Cable Low Row - Wide Grip:
5x12x105s

Cable Incline Curl:
3x12x50

Cable Skullcrusher:
12x100
2x12x125

Band Press:
2x15/15xDbl Monster Mini

Cardio - Stationary Bike:
W/U - 3 min x Lvl 8
10 Rounds: [20 sec x Lvl 18 x 70-85 RPM] + [40 sec x Lvl 10 x 70 RPM]
C/D - 3 min x Lvl 8
Metrics: 142 Avg HR, 165 Max HR, 140 cal (No distance because the bike immediately turns off if you go too slow and one of the transitions between high intensity and rest pedaling was too slow)

Good workout. Brought back the hypertrophy clusters for the DB bench and rows to keep the weight somewhat light and still make it hard.

[TylerPK4L]

ETHOS

Week 6 - Day 1B - Lower Rebound

Beltless Squat w/ Flats:
4x8x315

Pendlay Row - Beltless/Straps:
4x6x315 - PR, I believe

SSB Front Foot Elevated B-Stance Split Squat:
10/10x115
2x10/10x155

Banded Crunch on Bosu:
1x10xMini - Commence ab cramps. Had to leave for dinner reservations anyway

No pain in the adductor for these. Super sore bilaterally though, so obviously there’s something there in the way of lack of being adapted to loading them. More volume on the way.

Pendlay’s felt pretty great. Beltless at 315 is usually harder to control and stay in relatively decent position, so it’s nice to see some progress there.

[TylerPK4L]

ETHOS

Week 6 - Day 2B - Upper Strength

Warm-Up - 2 Rounds:
KB Facepull: 15 x 20s
Single-Arm KB Bench: 10/10 x 50

Paused Bench:
3x5x315

Feet Up Bench:
8x275
6x275

Chaos Push-Ups:
3x15xBW - All controlled and full ROM until the very last 3 reps, which needed to be quick partials

A1 | Rotating Lat Pulldown - Semi-Supinated MAG Grip:
12, 14, 12 x 140

A2 | Cable Overhead Triceps Extension:
12x75
12x100
11x125

B1 | Cable Bilateral Shoulder ER:
2x15x35

B2 | Hammer Zottman Curl:
2x10x30s

Cable Incline Curl:
2x15x50

Cardio - Recumbent Bike - Moderate Steady State:
W/U - 2 min x Lvl 8
20 minutes x Lvl 12 x 80-85 RPM
C/D - 2 min x Lvl 8-5
Metrics: 6.00 miles, 223 cal, 139 Avg HR, 148 Max HR

Another linearly progressed week for this bench slot. I’ve gone 2x4, 3x4, 3x5 at 315. Left shoulder pain is still there. I’m 99% sure I have either or both some long head biceps tendinopathy or labral tear/derangement.

For now it’s an oh well from me. Just going to keep working around and through, rehabbing along the way and see if it clears up. Everything else felt pretty good.

[TylerPK4L]

ETHOS

Week 6 - Day 3B - Hinge Control

Warm-Up - 2 Rounds:
KB Swing x 10 x 60
Bulgarian Split Squat x 10/10 x BW

TnG Conventional Deadlift w/ Belt/Straps:
3x6x455

A1 | Hack Squat - Wide Stance to Pins:
3x10x180

A2 | Blocked KB Stiff Legged Deadlift:
3x10x50s - Done with thighs against Smith Machine bar to maximize hamstrings stretch

Band Core Rotation:
3x12xDbl Monster Mini - This is a very heavy variation with a lot of lower extremity bracing required

Didn’t feel super strong for this, so I didn’t push for much over what felt just okay. The adductor was still sore and bothering me a bit, so it’s probably not fully healed. This is why I did wide stance hack squats for rehab.

Day 4B - Upper Variance

Chest-Supported T-Bar Row:
3x15x45

Single-Arm DB Incline Press:
2x10/10x70

Seated Decline Band Press:
3x15/15xDbl Light - Heavy with lots of bracing need, thoracic rotation included

Cable Triceps Pushdown w/ Bandles:
12x100
12x130
2x10x150

Cardio - Circuit - 4 Rounds:
Alternating KB Gorilla Row x 10/10 x 70s
KB Assisted Waiters Press x 10/10 x 70
Heels Up BW Squat x 15
Oura Metrics: 17 minutes, 126 Avg HR, 155 cal

Not too much to note from this workout. I wanted to see how many rounds I could get in on the circuit in 20 minutes, but I was pretty gassed and didn’t want to push the pressing beyond what seemed smart. I do want to include some weighted cardio like this, but I’m not sure this is how I want it to feel. It should be more of a constant movement for 20-30 minute sort of thing, not getting fatigued per exercise in muscle groups.

Lesson of the Week: Aerobic fatigue is the point. Just like using straps for back work, if your grip is the limiting factor to making progress with stimulating the back appropriately, adding straps is appropriate and grip can be worked elsewhere. Decreasing weight is the straps of what I’m referring to. If local muscular fatigue is limiting my ability to appropriately stimulate the aerobic system… get it?

[TylerPK4L]

ETHOS

Week 7 - Day 1A - Control Squat + Tertiary Hinge

SSB Box Squat w/ Belt:
5x5x340 - Normal Stance, To Parallel, No Rock Back

Pendlay Row - Beltless/Straps:
3x6x315
8x315 - PR

Crunch Over Bosu:
2x10xBW+Mini Band
2x10xBW+20 KB

A1 | Leg Extension:
15x135
2x12x180

A2 | Heels-Elevated BW Squat w/ Band TKE:
10xBW+Dbl Mini
2x10xBW+Dbl Light

Haven’t done box squats since Dec 2022 when they caused some quad tendon pain to stick around for a bit. I’m probably going to work into these to see what they provide this time around. They were very controlled and smooth today. No adductor pain or soreness following them.

Pendlays are getting more cheat-y now. I don’t have a particular progression goal to hit on them, but as long as they’re still progressing and feeling good, I’ll keep doing them.

[TylerPK4L]

ETHOS

Week 7 - Day 2A - Control Press

Warm-Up - 2 Rounds:
DB: Fly, Skullcrusher, Curl, Rear Delt, Seated Clean - 10s x 20 lbs

A1 | Paused DB Bench:
2x10x90s - Flat
2x10x90s - Slight Decline

A2 | Single Arm Lat Pulldown:
3x12x60 - Big stretch emphasis with contralateral side-bending

Band Triceps Press:
15/15xMonster Mini
2x12/12xDbl Monster Mini

DB Preacher Curl:
3x10/10x25 - Paused at full stretch

Cable Rear Delt Pull-Apart w/ Daisy Chain:
20x60
2x15x70

Pretty simple mostly-hypertrophy workout here. Focused on control and pausing with the DBs to decrease the absolute load needed for the shoulder’s sake.

[TylerPK4L]

ETHOS

Week 7 - Day 3A - Versatility Lower

Kickstand Deadlift - Beltless:
8/8x135
3x6/6x225

Belt Squat - 1.5 Reps - Wide Stance:
3x6+6x270

Machine Calf Raise:
2x10x100 - Bent knees starting position, straight knees ending position, into straight knees eccentric

Cable Bent-Over Core Rotation w/ Bandles:
3x8/8x100-125

DB Wrist Flexion:
2x12/12x30

Weird workout here, but our training week is 4 days in a row due to my wife’s work schedule. So I opted for more of a skills-acquisition style for the primary lift to minimize the load needed to make it hard. Kickstand deadlift is just a single leg deadlift with the back foot still on the ground behind you. I put it on a bumper plate, but not sure if the extra height made a difference. I want to get good at these and other single leg movements and see what happens.

[TylerPK4L]

ETHOS

Week 7 - Day 4A - Accessory Upper

A1 | Decline Deficit Push-Ups:
4x15xBW

A2 | KB Shoulder H-Roll:
4x33x10s - Video of what this is here

B1 | Triceps Pushdown w/ Slow Eccentric - Daisy Chain:
10x125
2x8x140

B2 | Cable Lateral Raise:
12+8 x 30 - Leaning in + Standing up
12+8 x 30 - Standing up + Leaning in

C1 | Cable Incline Curl:
15x30
2x15x50

C2 | Machine Lateral Raise:
2x12/12x30-40 - I don’t think my shoulder likes this machine. It’s not the elbow one, but the hand grip one

Fixed Barbell Single Arm Curl:
2x8/8x30

Cardio - Stationary Bike - HIIT:
W/U - 3 min x Lvl 8
15 Rounds: [20 sec x Lvl 12 x 120 RPM] + [40 sec x Lvl 10 x 65 RPM]
C/D - 2 min x Lvl 8
Metrics: 5.25 miles, 192 cal, 143 Avg HR, 160 Max HR

4th day in a row and left shoulder not feeling great meant a very obvious choice in doing easier accessories today. Outside of pressing, lateral raising is probably the most provocative movement for my shoulder. Most discomfort I’ve had recently following a workout, so I’ll not do that machine again probably. It’s never felt good but I wanted to see if I could figure it out. I could not lol

[TylerPK4L]

ETHOS

Week 8 - Catch-Up

Couldn’t keep up with logging this week, but here are the highlights:

• High bar squats for 4x8x315
• 3 ct eccentric + 3 ct pause bench for 6x4x275

On day 3 I got up to 495 on conventional deadlift and felt a pull in the left glute-ham tie-in. Tried a sumo rep and got the same thing, so just moved on. Went to do some split squats, grabbed a DB, and instead felt that I had pulled a right intercostal (???)

I can only attribute that to doing some bent-over KB rotational swings prior to deadlifts. I don’t know. I’ve been working on more rotational work, so maybe I just went a bit beyond current capacity. I’ll keep on working on it anyway.

Day 4 was mostly machines, cables, and bands for upper body.

[TylerPK4L]

ETHOS

Week 9 - Day 1 - Lower Machine

Leg Press - 3/7 Scheme:
2 x (3+4+5+6+7) x 540 - 15 sec between rep clusters

Lean-Back KB RDL:
3x15x50s - Butt on wall, feet away from wall, emphasis on hamstring stretch and pulling back rather than hips forward (keeping the butt on the wall the entire time). Undecided on this one, but it was interesting and pretty damn hard at just 100 lbs

A1 | Leg Extension:
3x10x210

A2 | Heels-Up BW Squat:
3x10xBW

Hanging Knee Raise - Back Supported:
2x15

Band Thoracic Rotational Row - Hips Static:
2x10xLight Band

Got a good workout in despite the rib issue. The 3/7 scheme on leg press came from an IG post from Børge Fagerli. Hadn’t heard of it, but it was interesting. 25 reps per full set is a lot of volume, but it didn’t get hard until the end of the 5 rep mini-set, then the 6+7 mini-sets, so I have to wonder if all the preceding reps are worth the squeeze. Arguably they’re simply there to fatigue me enough to make the next several reps hard enough to be hypertrophic.

Theory of the Week:

Here’s a hypertrophy theory for you.. I think it’s pretty well established now that the last 4-5 reps of a hard set are the only substantially hypertrophic reps, assuming the set is near failure. Therefore there’s an argument to be made that mixing intensity modifiers intraset could maximize the number of hypertrophic reps while minimizing junk volume/systemic fatigue. If a set of 12 is hard, technically the first ~7 reps are simply there to fatigue you enough to make the last few reps hypertrophic (i.e. if you stopped at 7, it would be junk volume). So, can we make the first reps more efficient? If you take the same load and pause the first 5 reps, you may reach the same level of fatigue as you would have without the pause to 7 reps. If you then continue for the remaining 5 reps with a normal tempo, they should be as hard as original version. So you’ve effectively reached the “hard enough to be useful” effort level sooner by intensifying the initial reps and the set of 12 becomes a set of 10. Add slow eccentrics to the initial reps and you could make that a set of 8 with the same hypertrophic stimulus as a set of 12, without as much “junk” fatigue. In that scenario, almost all of the reps in that set could be hypertrophic.

Just an idea. Probably not novel. But the simplest version of this is, “Make it harder, sooner”

[TylerPK4L]

ETHOS

Week 9 - Day 2 - Upper

Inverted Row:
2x15xBW - Soft knees

DB Bench Press - Slow Ecc/Paused + Paused + Normal:
5+5+5x80s
5+5+5x80s
5+5+3x80s

Skull Over:
3x8x70 - Video here. These are very nice. Very hard too. 8s at 70 were RPE 9ish

Pinwheel Curl:
2x8/8x50

DB Preacher Curl - Slow Eccentric / Full Stretch:
3x10/10x25

HS Underhand Lat Pulldown:
3x8x180

A1 | Band Crossover Triceps Extension:
3x15x2 Monster Minis

A2 | KB Facepull:
2x15x20s

A3 | KB Bent-Over Rear Delt Fly:
2x12x20s

Continued Theory of the Week

Used the hypertrophy idea that I outlined in the last post for the DB press and it worked as intended. 80s I could probably press for 22-25 reps on this day, but I got pretty hard at the end of each chunk of 5 and left me with 13-15 reps total. Closer to failure more often plus less overall fatigue = Presumably good.

I’d argue this can be used for strength as well. Example: Take a set of 6 and do chunks of 2. The difference here is that you wouldn’t be attempting to approach failure necessarily. There’s an argument both ways though: 1. That the use of intensifiers will make the subsequent reps easier. 2. That the use of intensifiers will make the subsequent reps harder due to fatigue that would have otherwise not occurred at the same weight.

So, when should it be used for strength? One application is working around injuries. If absolute load needs to be reduced, this is a way to get a similar feeling at the end of a set compared to a higher load. Another application is simply improvement of movement patterns. Practicing the groove under a lot of control and then immediately using it in a normal tempo is a good way to pattern that groove.

[TylerPK4L]

ETHOS

Week 9 - Day 3 - Lower

Beltless Squat w/ Oly Shoes - Slow Ecc/Paused + Paused + Normal:
2+2+2x315
2x365 - Felt the rib thing, didn’t push for it
3 x 2+2+2x315

Standing Leg Curl:
15/15x40
2x15/15x55

Seated Cable High Row:
2-3x12-15x125-150 - Specifics are blurry here, I was focused a lot on going by feel and getting the thoracic spine into extension on the eccentrics and stretch on the lats

Cardio - Stationary Bike:
2 min warm-up and cool down each at Level 5-8
18 min work:
5 rounds x [1 min at Lvl 20 at 45 rpm + 1 min at Lvl 10 at 60 rpm]
3 rounds x [2 min at Lvl 12 at 85 rpm + 1 min at Lvl 10 at 60 rpm]
Metrics: 5.51 mi, 200 cal, 147 Avg HR, 166 Max HR

Wasn’t sure what to expect on squats. Focused on a lot on diaphragmatic breath to keep the ribs relatively stable. I’m not so sure this is an intercostal strain that’s recurring so much as some rib dysfunction based on what I felt today. It felt like the weight itself just shifted the rib again since it happened when I wasn’t breathing. As a PT, I despise the “out of alignment” idea, and I’m not saying that. It could very well be moving a certain way under load and I’m having a spasm response or heightened sensitivity to movement in that area after it shifts or the muscles get over stretched.

Either way, not horrific, just uncomfortable. 315 was easy. Note that I used that same intraset intensifier idea. This isn’t the appropriate load for it for me, but just trying it out.

Got through a purposeful high resistance / slow tempo cardio section too. Quads and adductors got it hard.

[TylerPK4L]

ETHOS

Main Things Catch Up

Week 9 - Day 4 - Upper
Paused Bench Press:
6x3x275 - Alternating 3 grip widths

Week 10 - Day 1 - Lower
Beltless SSB Squat:
6x3x340

Week 11 - Day 2 - Upper
Decline Close Grip Bench w/ Bands:
15x135+70
2x12x185+70

Half-Kneeling DB OHP w/ Contralateral Band High Row:
3x6/6x70 + Light Band

Skullovers:
3x10x70

DB Preacher Curl - Slow Eccentric / Full Stretch:
8/8x25
2x8/8x30
8 + 5 + 5 + 5 x 20 - Myo-Reps

Cable Rear Delts:
Various things

Need to make sure I’m getting on the logging again. I had a solid couple of months but I keep forgetting to do it. But.. this marks a shift in training like I’ve never had before… See the next entry.

[TylerPK4L]

ETHOS

Week 10 - Day 3 - The Home Gym

Context: The physical therapy clinic I treated in over the last couple of years and helped open asked me if I knew anyone that wanted the strength equipment I had them buy when we opened. Because without me there, they’re not going to use it. It was about $2000 worth of Titan equipment. T3 Rack, SSB, barbell, 250 lbs of bumpers, 5s and 2.5s, and 5 kettlebells up to 62 lbs. So I did a lot of measuring and figuring and decided that I was the anyone that wanted it. I’ve been feeling more and more claustrophobic, distracted, and annoyed in the gym over the past few months. Coming up on 18 years in the gym. It’s time for it to grow up and move home. So, like any new home gym owner, I bought too much stuff.

I’ve got the following on its way from Rep Fitness: 495 lbs of iron plates, adjustable bench, open trap bar, deadlift bar, and wall mount bar storage. From Bells of Steel: Plate Loaded All-In-One Functional Trainer (crossover + lat pulldown + low row) which doubles (quadruples?) as a second squat rack, dip attachment, landmine attachment, and air bike. Just gotta get a few stall mats and plywood for some general flooring and building a platform.

What this means for my training: I’ve been itching to find the best way to hybridize my training. A home gym is going to be the best way to do that. It allows for more training frequency, experimentation, and mixed modalities. All that’s missing is DBs and machines, which we’ll probably keep a gym membership for. But there’s a high chance I’ll be in my gym 7 days per week doing something at least. This means I’ll need to be cognizant of recovery, load management, and nutrition.

Anyway, once this all comes together and is assembled, it’s going to be huge for my training and I’m super excited. Today I did a very basic and conservative workout with the stuff I do have:

Beltless SSB Squat w/ Oly Shoes:
2x6x290
2x5x290+70 in chains

Beltless RDL:
4x8x225

KB Swing:
3x8x140 - Homemade KB from lockdowns with bumpers lol going to be interesting to see what I can load up on these

[TylerPK4L]

ETHOS

Week 11 - Day 1 - Lower

Squat w/ Belt/Oly Shoes:
4x5x365 - No issues with rib thing

Paused Hack Squat:
3x8x270

Machine Hip Thrust:
2x15x270

Seated Leg Curl:
2x12x80

Off-Bench Crunch:
3x10 - Shoulders going off the bench to get lengthened position

Still in the normal gym, but most of the Rep Fitness equipment got delivered Going to need to build a platform, but otherwise by this week I’ll have everything I need to lift at home!

This workout was fine today, just feeling out squats and they were good.

[TylerPK4L]

Catch-Up

I’ve been lifting still, just busy with putting together the home gym and not pushing super hard in the normal gym in the mean time. Only thing left at home is the flooring, so I need to get horse stall mats, air them out, build a platform and lay em down.

Main Things from Last Couple of Workouts I Did:

• Squat w/ Belt - 3x4x405
• Low Incline Camber Bench w/ Open Trap Bar - 4x8x198

The open trap bar was REAL wobbly on the first attempt at that weight, so I just stuck with it and let the ol’ brain figure it out. By the 3rd set it was relatively solid.

Back to the normal logging soon!

[TylerPK4L]

ETHOS

Week 13 - Day 3 - Lower

Warm-Up:
Air Bike x 3 min

Camber Squat w/ Belt/Flats:
3x10x288 - Damn this thing is hard lol

KB Swing:
3x12x140 - Homemade KB allows for big weights

Cable Single Leg Curl:
3x12/12x50 - Lengthened position bias

Cable Hip Flexion:
2x15/15x50 - Hands on bench

Used the open trap bar for squats for the first time and it was ROUGH. Very difficult variation, which is a good thing. It just crushed my entire posterior chain. Upon first impression, it may be better for my barbell squat than the SSB, since the SSB allows for getting squished and folded and still getting weight up. This bar forces the need to stay solid through the entire torso. Granted I didn’t get to the point of major difficulty with form, so that’s yet to be seen. But I’m guessing that if this lift goes up, so does my squat.

Another interesting tidbit from the home gym chronicles: I thought I was going to be missing a seated leg curl because most times I’ve done cable/band leg curls, the emphasis is on the shortened position, losing out on the lengthened portion. But setting the cable anchor higher resolved that and felt better than a leg curl. I actually felt the muscle belly working rather than just near the insertion behind the knee. Interesting developments already.

Oh, note on the homemade KB. It’s literally steel pipe connected by a T-connector, and a flange at the bottom. I could fit like 5-6 plates on it, so realistically, I’ll be doing 200+ lb swings probably.

[TylerPK4L]

ETHOS

Week 12 - Day 4 - Upper

Warm-Up:
2 min arm-only air bike

Incline Chest-Supported Trap Bar Row:
2 x 8 x 148
2 x 8 x 168

Cable Chest Press + Band:
2 x 12 x 50+Mini
12 x 70+Mini

A1 | Cable Lying Triceps Extension + Band:
2 x 12 x 20+Mini
10 x 30+Mini

A2 | Barbell Curl:
3 x 15 x 45

A3 | Running:
2 x 0.33 miles

Lying Incline Lat Pulldown:
3x15x80

Figured out the block my house is on is about 0.33 miles according to my wife’s Apple watch. This is a good thing for any running goals I have, because it needs to be convenient if I’m going to feel inclined to do it regularly. It’s basically a rectangle with a slight curve and almost equal sides. If it’s just “4 sides” one side is practically flat, one side is a steeper incline/decline with a small flat break in the middle, and the remaining two sides are a more shallow incline/decline. So if I choose one route, there’s a longer but shallow incline, and the other is a shorter but steeper incline with a longer decline. I’ll alternate probably.

I have a lot more streets to run in the neighborhood, it’s just a normal residential area, but it’s incredibly hilly. Could be good for hill sprints, but there’s no reason to use it for endurance when the steep downhills feel awful. I’ll use a running trail elsewhere for longer things.

This is a lot of talk about running on my lifting log.

[TylerPK4L]

Catch Up - Last Week

Week 13 - Day 1 - Lower

Beltless Conventional Deadlift w/ Straps:
6x4x405

A1 | Reverse Lunge w/ Trap Bar:
3x6/6x125

A2 | Hanging Leg Raise:
3x15

A3 | KB Cossack Squat:
3x5/5x22

First real deadlifts in the home gym. On Sunday I rented a Uhaul pickup truck, drove to Lowes for 4 sheets of OSB, dropped them off at home, then drove to get 11 horse stall mats at the nearest Tractor Supply that had smooth surface mats about 40 mins away, dropped them off at home, then dropped of the Uhaul alone all in 3 hours

Next step is to make my platform, get everything out of the way, lay down the platform and the rest of the mats, and get all the equipment back on top and anchored to the floor/platform. Almost done!

Week 13 - Day 2 - Upper

Warm-Up:
3 min air bike

Paused Bench w/ Chains (+70):
5x185+75
5x225+75 - Felt heavy, moved okay, right pec feeling it way too much though
2x8x225

Lat Pulldown:
3x8x140

A1 | Barbell Skullover:
2x20x45

A2 | Cable Crossbody Rear Delt Row:
2x15/15x50

B1 | Cable Zero-Abduction Fly:
2x12/12x20

B2 | Cable Shoulder Extension:
2x12/12x20

Decent workout by the end, but feeling continued pains during bench is definitely frustrating. Now that I have my chains available for everyday use, I’m hoping that they’ll treat me similarly to how they have before. Which is good for pain and injury due to the accommodating resistance. I’ve hit 5x295+75 and 5x5x275+75 for my PRs at this range for context for today.

Week 13 - Day 2.5 - Running

My wife and I went running and did run/walk intervals. We did a 3-min slow warm-up, then 5 rounds of 2 mins on / 2 mins off, and then 3-min slow cool-down.

I did alright on the first 3 rounds of running, but the last 2 definitely slowed down. My wife’s watch started tracking distance about 2 minutes into the warm-up and we didn’t measure the cool down. It was about 2 miles. So 5 rounds x 4 minutes + 1 min warm-up = 21 minutes and 2 miles.

I’m pretty happy with that as a starting point. I’m very bad at jogging mechanically speaking, I’m a sprinter by nature, so I’ll improve the actual skill itself to be more efficient too.

[TylerPK4L]

Week 14 - Day 1 - Full Body

Beltless SSB Squat - Oly Shoes:
4x6x296

Open Trap Bar Standing OHP:
3x8x130 - Hard, but not as wobbly as expected

A1 | Cable High Row:
3x8x140

A2 | Cable Low Row:
3x8x140

Kneeling Cable Ab Pulldown:
2x12x90

Home gym is fully operational! Took forever, but we moved everything, cleaned out the garage, built the platform, cut/laid the mats, and moved everything back in. The only thing to do is cement anchoring for the cable station and wall-mounted bar storage, but it all works and looks like a gym now!

About to fully venture into the hybrid training idea. Note: This does not mean I’m suddenly doing Crossfit or circuit training and calling it hybrid because I’m doing a bunch of random shit. I’ll explain more as I go and once I’m happy with the plan.

This training session was conservative because it was done the day after spending like 9 hours moving, cleaning, carrying, etc. for the gym. All felt fine though.