Getting Brutal in the Basement: 2011 Log

[racingsnails]

Greetings all,

Thought I'd get a fresh start on a journal. I'm currently sick of the public gym atmosphere, so I will be crushing my goals this year in the sanctity of my underground lair. I'm in a bit of a comeback mode now, so my workouts haven't been anything fantastic, but I'm looking to build some momentum.

Goblet Squats:
50lb dumbbell x 12
50lb dumbbell + chain and weighted vest x 3 x 12
Dumbbell Clean and Press
50lbs x 5 x 6

PWO Shake:
6oz of water with a scoop of Carnivor and one raw fertilized egg.

[-=FLEX=-]

Got pics of your home gym setup?

-=FLEX=-

[racingsnails]

Got pics of your home gym setup?

-=FLEX=-

Si.

[racingsnails]

Fat Bar Standing Press (Strict, No leg drive)
Worked up to a single with 151

Chins
BW x 3 x 5

Push ups
BW + 10lbs. x 3 x 10

Fat Bar Curls
51 x 3 x 10

I've gotten pretty weak over the past two months of neglect. Will be spending the next few workouts testing my maxes to set up my next block of training. I will be closely monitoring my numbers to keep on track since motivation can be a factor training solo.

[ChocoChick]

Hi and welcome! Nice room of doom you've got there.

What is a goblet squat?

[racingsnails]

Hi and welcome! Nice room of doom you've got there.

What is a goblet squat?

Thanks!

A goblet squat is just a normal squat with a single dumbbell or kettlebell held up to the chest.

[racingsnails]

Cardio ala Mahler (Mike, not Gustav)

4 rounds of 1/4 mile runs alternated with kettlebell swings

[racingsnails]

Deadlifts (Fat Bar)
Worked up to a disappointing max of 351

Neck Work

4 sets of 20 with 25lbs.


Might do a light second session later today if the mood strikes me.

[racingsnails]

2nd Session:

Goblet Squats
75 x 3 x 12
75 +20lb weighted vest x 12

DB Up Rows
45 x 4 x 8

Ab Wheel
3 sets of 5

[racingsnails]

Mini Circuit of:

One Armed DB Snatch
Pull Ups
Prowler Push
Rotating Core Thingee with a band

Did 3 rounds and hit the shower.

[racingsnails]

Floor Press
Worked up to max single of 221

Neck Work
25 x 3 x 12

One Armed DB Press
45 x 2 x 8
50 x 12

DB Row
70 x 2 x 12
70 x 20

[racingsnails]

Good day to have a home gym.

Was sick yesterday from mild food poisioning. Feeling a bit better today.

Standing Press
101 x 5
111 x 5
126 x 5

Neck
25 lbs x 2 x 12, 2 x 20

[racingsnails]

Shoveled snow for an hour while awaiting the return of my motivation to train.




















Maybe it'll show up tomorrow.

[racingsnails]

Deadlifts
221 x 5
251 x 5
281 x 6

Neck
25lbs x 4 x 15

Goblet Squats
72.5lbs x 3 x 12

Seated DB Shrugs
45 x 2 x 20

[racingsnails]

Floor Press
141 x 5
161 x 5
181 x 7

Neck
25 x 4 x 20

One Armed DB Press
50 x 3 x 8
45 x 14

Chins
4 x 5

[racingsnails]

Random light conditioning day of:

Sprints
Tire Flips
Tire Throws
Sledgehammer hits

Saw True Grit, which was awesome.

[racingsnails]

Deadlifts
231 x 3
261 x 3
295 x 5

Neck Work
25 x 2 x 20
35 x 4 x 15

Demonic Traps Tri-Set
(DB upright rows, DB Hang Cleans, DB shrugs)
20 x 12
35 x 8
45 x 8

[.pumpingiron]

good to see another home gym log

is that an antique dumbbell in the photo?

[racingsnails]

Yup! Those are some old York roundheads I picked up a few years ago.

[pharmamarketer]

Nice looking home gym. I'll be checking things out. I envy anyone with a nice set up at home. I love the look of those old iron plates

[racingsnails]

Standing Press
101 x 3
116 x 3
131 x 3

Neck Curls
10 x 4 x 25

Meh.

[racingsnails]

Deadlifts
241 x 5
281 x 3
316 x 6

Neck Extensions
25 x 4 x 25

One Armed DB High Pulls
45 x 10
65 x 3 x 10

Good workout today. I've also added in 20-30 minute walks in the morning 5 days a week to become less of a fat ass.

[marcus2112]

Deadlifts
241 x 5
281 x 3
316 x 6

Nice!

[racingsnails]

Nice!

Thanks! I'm pulling with a homemade Fat Bar/Axle so grip is a bit of a limiting factor. Pretty sure with a regular bar I could pull 700 or so...

[racingsnails]

Random Conditioning Stuff:

Tire flips
Tire Throws
Sledgehammer hits
Clean and Press with a medium size hunk of concrete

Did the above in a circuit fashion for around 20 minutes.

Still doing my early morning fat ass walks.

[racingsnails]

Floor Pressin'
135 x 2 x 3
151 x 3
181 x 3
191 x 7

Neck Curls
10lbs x 4 x 25

Standing Alternating Clean and Press
45 x 3 x 6

Pull Ups
3 x 6

[racingsnails]

Paddle boat in the pond for 35 minutes

[racingsnails]

Traveling for work today. Staying at a friends beach condo tonight so I banged out a quick bodyweight workout.

Pushups (Varied Hand Positions)
5 x 10

Pushups, Feet and Hands Elevated on Bar Stools
BW x 6 x 8

Just finished my Intrabolic and am off in search of vittles.

[racingsnails]

Standing Press
135 x 3
145 x 3* Pulled something here and got stiff neck

Pull ups
3 x 5

Face Pulls/Tricep Pushdown Superset
4 x 20

This sucked. As mentioned above, I strained something in my trap/neck area on the last rep of Standing presses, which made it difficult to do pretty much anything. Did my best to train around it, then gave up and ran some hot water over it in the shower.

[racingsnails]

So I got a week trial at a gym in my small town. It's open 24 hours with key access, So I ventured out this evening for a workout. It was completely deserted and pouring rain outside, which in my world is the perfect environment for a training session.

10 minutes treadmill

Squats 135 x 12, 185 x 10, 225 x 3 x 6

Supersetted some really light Neck work for 30 reps to the front and back between sets of squats and it really loosened up my neck nicely.

Leg Curls 3 x 30

Butt Blaster 3 x 10 (Empty gym, had to try it)

Ab Stuff

30 minutes on treadmill

Haven't squatted in a while, so my squatting weight took a huge dump. I have no doubt I'll get back to a respectable number in due time.