Pumpingiron's Getting Ripped in the Home Gym Journal

[.pumpingiron]

With the fall here, and the temperatures in my garage gym getting back to good lifting temperatures, I thought this would be a good time to start a new journal. I am ready to do some serious lifting this fall and winter, when the gym is nice and cold.

Here is the list of equipment I have in my home gym and some photos of my home gym:

--------------------Home Gym Equipment-------------------
Powerline Power Rack with Hi/Low Pulleys
Ironmaster Dumbells(each dumbell goes up to 120 pounds)
Ironmaster Bench
Golds XRS20 Bench (Use it to put my ironmaster plates on)
500+ lbs olympic plates
Powerhooks
Dip Belt
Hanging Ab Straps
Several cable attachment accessories
45 lb Trap Bar
45 lb, 7 ft. olympic barbell (1500 lb capacity)
45 lb, 7 ft. CAP barbell (cheap quality)
5' olympic Bar
Olympic EZ Curl Bar
Set of Adjustable Olympic Handles
Olympic Tricep Bar
8 Tractor Supply Mats(2 layers of 4 mats, one layer not pictured, added 2nd layer recently)
Recliner
3 mirrors
Computer with Internet and 24" monitor

[.pumpingiron]

-----------Monday, October 03, 2011---------

Barbell Squats
135 lb-8x
185 lb-8x
225 lb-8x
255 lb-7x
275 lb-3x

Barbell Stiff Leg Deadlift
135 lb-8x
155 lb-8x
175 lb-8x
185 lb-8x


-------Wednesday, October 05, 2011----

Dumbbell Bench Press
55's (110 lb)-12x
70's (140 lb)-12x
85's (170 lb)-12x
100's (200 lb)-12x
110's (220 lb)-10x
120's (240 lb)-5x


-------Saturday, October 08, 2011------

Standing Barbell Shoulder Press
(no leg drive on all sets and reps)
65 lb-12x
95 lb-12x
115 lb-12x
135 lb-12x
155 lb-11x
165 lb-7x

Barbbell Shrugs
135 lb-15x
185 lb-12x
225 lb-12x

Chinups
Bodyweight-11x
(Bodyweight+20 lb)-8x
(Bodyweight+30 lb)-5x

Tricep Cable Pushdowns
50 lb-12x
60 lb-11x
60 lb-12x

[.pumpingiron]

Barbell Stiff Leg Deadlift
135 lb-8x
155 lb-8x
175 lb-8x
195 lb-8x

Seated Cable Rows
90 lb-12x(strict)
130 lb-12x(strict)
160 lb-12x(strict)
180 lb-9x(strict)+3x(leg drive)
200 lb-5x(strict)+5x(leg drive)

[.pumpingiron]

Standing Overhead Tricep Extensions (EZ Bar)
60 lb-12x
60 lb-12x
70 lb-12x
80 lb-12x

Dumbbell Hammer Curls
30's-12x
40's-12x
55's-12x
65's-8x

Pullups
Bodyweight-10x
(Bodyweight+20 lb)-6x
(Bodyweight+25 lb)-5x

Dumbbell Concentration Curl
20 lb-12x
25 lb-12x
30 lb-10x

[CallMeChris]

Nice Rack!

Lots of volume! I'll be happy to one day do those weights for just 5 reps, much less all the ones you do, lol. Good job!

[.pumpingiron]

Nice Rack!

Lots of volume! I'll be happy to one day do those weights for just 5 reps, much less all the ones you do, lol. Good job!

I think you will be happy with the rack, it is really sturdy.

Before I had my garage gym, I had all of my home gym equipment in a one bedroom apartment. In the 12x12 bedroom at the apartment, I had a bed in a 4x6 area and all my gym equipment in a 12x8 area. Still now, I have all my equipment in a 12x8 area in the garage, but there is more wiggle room.

thanks for the compliments bro and for posting!
have a good workout!

[.pumpingiron]

Barbell Squats
135 lb-8x
185 lb-8x
225 lb-8x
255 lb-8x
275 lb-5x

[CallMeChris]

Good job on the squats! Looks like you got more reps in at the higher weights.

Before I had my garage gym, I had all of my home gym equipment in a one bedroom apartment. In the 12x12 bedroom at the apartment, I had a bed in a 4x6 area and all my gym equipment in a 12x8 area.

Sounds like my setup

[.pumpingiron]

Good job on the squats! Looks like you got more reps in at the higher weights.

thanks bro!

[.pumpingiron]

Dumbbell Bench Press
55's (110 lb)-12x
70's (140 lb)-12x
85's (170 lb)-12x
100's (200 lb)-12x
110's (220 lb)-10x
120's (240 lb)-7x

Seated Cable Rows
90 lb-12x(strict)
130 lb-12x(strict)
160 lb-12x(strict)
180 lb-10x(strict)+2x(leg drive)
200 lb-6x(strict)+4x(leg drive)

[.pumpingiron]

Standing Barbell Shoulder Press
(no leg drive on all sets and reps)
65 lb-12x
95 lb-12x
115 lb-12x
135 lb-12x
155 lb-12x
165 lb-8x

Standing One Legged Dumbbell Calf Raises
25 lb-12x
45 lb-12x
65 lb-12x
85 lb-12x

Standing Overhead Tricep Extensions (EZ Bar)
60 lb-12x
80 lb-12x
90 lb-9x
100 lb-6x

Dumbbell Hammer Curls
30's-12x
40's-12x
55's-12x
65's-8x

[.pumpingiron]

I am taking a trip to the Carribean with my beautiful wife in 8 weeks
So I am going to lose 8 pounds in 8 weeks
And I am also going to hit the weights hard to minimize muscle loss

My calorie goal is to average 2250 calories per day
I'll update the below chart every Friday

[CallMeChris]

I am taking a trip to the Carribean with my beautiful wife in 8 weeks
So I am going to lose 8 pounds in 8 weeks
And I am also going to hit the weights hard to minimize muscle loss

My calorie goal is to average 2250 calories per day

Good luck on the cut! The trip sounds like a lot of fun.

[.pumpingiron]

Good luck on the cut! The trip sounds like a lot of fun.

thanks bro! yea, I am looking forward to it..I never been to the Carribean
If I get to 178, I will be at my lowest weight since high school

My plan is to eat around 2850 calories on Saturday and Sunday when I do most of my lifting
And I will eat 2000 calories Monday-Friday
Protein will average 190+ grams per day

I am going to be starving Monday-Friday, but at least I can eat alot on the weekends
thanks for the well wishes on the cut!

[.pumpingiron]

Going to post my macros through this 8 week cut for each day:

-----Saturday Oct 15 (Day 1 of 56)--------
2827 calories
104 grams fat
344 grams carbs
133 grams protein

-----Sunday Oct 16 (Day 2 of 56)---------
3237 calories
125 grams fat
332 grams carbs
218 grams protein

-----Monday Oct 17 (Day 3 of 56)---------
2009 calories
61 grams fat
184 grams carbs
194 grams protein

[.pumpingiron]

Barbell Squats
135 lb-8x
185 lb-8x
225 lb-8x
255 lb-8x

[.pumpingiron]

-----Tuesday Oct 18 (Day 4 of 56)---------
2119 calories
68 grams fat
207 grams carbs
183 grams protein

[.pumpingiron]

Wednesday Oct 19th Diet (Day 5 of 56)

2285 calories
75 grams fat
215 grams carbs
200 grams protein

[.pumpingiron]

Thursday Oct 20th Diet (Day 6 of 56)

1988 calories
66 grams fat
196 grams carbs
165 grams protein

[.pumpingiron]

[2nd_chance]

Strong workouts in here PI... good luck with the journal

[.pumpingiron]

Strong workouts in here PI... good luck with the journal

thanks bro!
strong lifting in your journal bro!

[paolo59]

Looking good as always brother! Thank God for some Autumn weather. It's cool here most nights, although it can push 80 on occasion for a daytime high still. Keep hitting it man!

[.pumpingiron]

Looking good as always brother! Thank God for some Autumn weather. It's cool here most nights, although it can push 80 on occasion for a daytime high still. Keep hitting it man!

thanks bro! yea, the garage temps are great this time of year. I would rather it be 30 degrees in the garage than 90-100+ degrees.

good to see you recovered completely from that car wreck you had a few months ago. that was a close call.

have a good workout bro!

[.pumpingiron]

Dumbbell Bench Press
55's (110 lb)-12x
70's (140 lb)-12x
85's (170 lb)-12x
100's (200 lb)-12x
110's (220 lb)-10x
120's (240 lb)-6x

Trap Bar Shrugs
(Deadlifted from the floor at the start of each set)
135 lb-15x
185 lb-12x
225 lb-12x
255 lb-12x

Barbell Stiff Leg Deadlift
135 lb-8x
165 lb-8x
185 lb-8x
205 lb-8x

Chinups
Bodyweight-11x
(Bodyweight+20 lb)-8x
(Bodyweight+30 lb)-5x

Dips
Bodyweight-12x
(Bodyweight+25 lb)-12x

Dumbbell Hammer Curls
30's-12x
40's-12x
55's-12x
65's-10x

Standing One Legged Dumbbell Calf Raises
25 lb-12x
45 lb-12x
75 lb-12x
95 lb-10x

[paolo59]

thanks bro! yea, the garage temps are great this time of year. I would rather it be 30 degrees in the garage than 90-100+ degrees.

good to see you recovered completely from that car wreck you had a few months ago. that was a close call.

have a good workout bro!

Thanks bro! I do believe it was a lot closer than I realized at the time! Enjoying life and lifting!

[hardball]

Damn dude can I borrow your Gym? All I have is and old York multigym, adjustable bench and free weights. I want to install a chin up bar but afraid it will pull the wall down, lol. Gonna start in a commercial gym for starters abd try to kit the garage out a bit better.

[.pumpingiron]

Damn dude can I borrow your Gym? All I have is and old York multigym, adjustable bench and free weights. I want to install a chin up bar but afraid it will pull the wall down, lol. Gonna start in a commercial gym for starters abd try to kit the garage out a bit better.

thanks for the compliments on my gym bro! I slowly bought all the equipment over a 3 year period. I bought all my stuff on the internet, except the plates, which I bought at Dick's sporting goods.. I don't have any more room to expand right now, so I won't be buying alot in the near future. I have everything I need for the most part, but I would like to get some heavier dumbbells and a big wall mirror.

There are hundreds of pictures of people's home gyms is these threads:
http://forum.bodybuilding.com/showth...52376&page=122
http://forum.bodybuilding.com/showth...0243601&page=6

And the workout equipment forum is a good place to get advice about equipment:
http://forum.bodybuilding.com/forumdisplay.php?f=26

You can find good deals on workout equipment on Craigslist at this link:
http://forum.bodybuilding.com/showth...20311&page=126

Good luck with your home gym bro!

[.pumpingiron]

Standing Barbell Shoulder Press
(no leg drive on all sets and reps)
65 lb-12x
95 lb-12x
115 lb-12x
135 lb-12x
155 lb-12x
165 lb-9x

Barbell Squats
135 lb-8x
185 lb-8x
225 lb-8x
255 lb-8x

[SugarDoll]

I am taking a trip to the Carribean with my beautiful wife in 8 weeks
So I am going to lose 8 pounds in 8 weeks
And I am also going to hit the weights hard to minimize muscle loss

My calorie goal is to average 2250 calories per day
I'll update the below chart every Friday

You are going to love the cruise! A great experience.

I like this chart you set up here. I’m copying it haha! Hope you don’t mind…

Very strong workouts! I look forward to seeing your transformation. Good luck with your plans.

PS. Your dog is so cute!