Sunday December 6 2020
Jump rope, loop band shoulders, dynamic
Back Squats:
45 x 7
135 x 7
185 x 7
225 x 7
275 x 7
275 x 7
275 x 7
no belt
Seal Rows:
135 x 8
185 x 12
195 x 12
195 x 12
185 x 12
Dips:
BW x 8
3 x 12 with 2 red bands and 5 lb head weight
Supersetted with 3x60s plank
Circuit: 4 sets
Farmers walks 175 per hand
Jump rope
No rest
Been off all week. Realized my warehouse gym was too cold so I cleared out an old (40 years old) office and moved my stuff into there. A week of moving and cleaning and it’s finally ready. Hope my rack arrives in the next week or two.
Today I just did
Deficit Snatch Grip Deadlifts:
5 x 10 @ 235
December 13, 2020
Jump rope and shoulder loop band exercises
DB Snatches:
60 x 5 per arm
60 x 5
80 x 5
80 x 5
90 x 5
90 x 5
90 x 5
90 x 5
Dips:
BW x 10
BW x 15
BW x 15
BW x 15
BW x 10
Another long day working on my gym.
Pretty pumped my Rogue shipment is on it’s way.
Heavy bag is also shipping this week.
And I finally have a good source of heating in my gym.
More work in the gym today but also:
Jump Rope
1-arm DB Snatch + DB Jerk Complex:
3 + 3 at 60 (1 set)
3 + 3 at 80 (5 sets)
3 + 3 at 90 (3 sets)
Tuck Lever Rows:
4 x 6
Been spending all my time working on my gym and not workout out. Rogue rack and bumpers arrived. I painted the walls. And I just finished welding up my swiss bar.
Jump Rope
Back Squats 135 x 8
Wide grip Pullups x 6
Jump Rope
Back Squats 185 x 8
Wide grip Pullups x 6
Jump Rope
Back Squats 225 x 8
Wide grip Pullups x 6
Jump Rope
Back Squats 225 x 8
Wide grip Pullups x 6
Jump Rope
Back Squats 225 x 8
Wide grip Pullups x 6
Jump Rope
Back Squats 225 x 8
Wide grip Pullups x 6
Thursday December 24, 2020
Jump rope, shoulder loop band exercises, foam roller
Power cleans:
Lots of triples, doubles, singles at 185
Trying to work on my form. I need to build a proper platform because dropping on just the horse stall mats is way too loud.
Log Clean & Press:
3 x 8 at 95
4 x 4 at 135
These were done with my new Swiss bar, I actually need to weigh it to confirm weight. Done as a single motion from my hip to overhead, no leg drive.
Pull-ups:
4 x 8
Monday December 28, 2020
Jump rope, shoulder loop band, dynamic
Power Cleans:
Lots of doubles at 185
My triple extension is very good but then I curl the weight up. Need to work on driving elbows up and out
Front Squats:
Triples at 225
Easy, just working on position and wrist mobility
Finished with some ring pushups and Swiss bar curls, playing with my new toys
Let’s see some pictures of this gym!!
I’ll post some pics once it’s finished.
So far I have bought: Rogue squat stand, rogue bumper plates, synergee weightlifting bar and power bar, gymnastic rings, outslayer heavy bag
Also have my older flat bench, York cast iron plates, bands, jump rope, etc
Also built farmers handles, sled, axle, Swiss bar, loadable dumbbells, T-handle, Dip station
All in, my costs less my sales (sold used gear and some stuff I’ve made) is under $100
edit: can’t even figure out how to post a photo from my phone
Sounds pretty sweet…
Thanks, it’s been my main / only hobby during Covid
Can think of worse… 
Did a bunch of Ring rollouts, Snatches, and back Squats today while cutting up rags to stuff my heavy bag
First real workout in ages
Monday January 4, 2021
Jump rope, loop band shoulder exercises, dynamic
Ankle Hops:
2 sets
Box Squats:
135 x 8
185 x 5
225 x 5
245 x 5
275 x 5
275 x 5
275 x 5
Paused Board Press:
45 x 10
135 x 8
185 x 5
205 x 5
205 x 5
215 x 5
215 x 5
Ring Inverted Rows:
5 x 10
Circuit: 4 sets
Swiss clean & press x 10
Ring rollouts x 10
Wednesday January 6, 2021
Jump rope, loop band shoulders, dynamic
Speed Deads:
Up to 4 x 3 at 275
Reverse Step Down Zercher Lunges:
Up to 3 x 5 per leg at 165
Low Incline Swiss Bench:
Up to 10, 10, 8, 8 at unknown weight (need to weigh the bar still)
Pullups:
5 x 8
Circuit: 4 sets
1-arm Ring Plank Hold 30 seconds per arm
Band Pull aparts x 30
Those ring plank holds were bruuuuutal
Finished building my platform
Also ordered a C2 Rower
Jump rope, foam roll, dynamic
Box Squats:
Up to 3 x 5 at 275
Pause Board Press:
Up to 3 x 5 at 215
Inverted Ring Rows:
4 x 12 at +25
Did some jump rope and ring rollouts and ring pushups tonight while I continued to cut rags for this heavy bag. I understand now why buying the bag stuffed would cost an extra $300+shipping.
Deep paused back squats, Swiss bar bench, Chinups, and Ring rollouts
Finished the uprights of my half-rack upgrade. Cut a bunch of rags. Also realized I should move my platform 3" to give extra clearance for loading plates … problem is the platform weighs 500+ lbs
DOH Deadlifts, Log C&P, 1-Arm Ring plank holds, 3-way DB shoulder raises
And finished building my half-rack upgrade. Will post some pics soon.
