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  1. #1
    Happily Married Man .pumpingiron's Avatar
    Join Date: Oct 2009
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    Pumpingiron's Getting Ripped in the Garage Gym Journal

    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






    Last edited by .pumpingiron; 10-09-2011 at 02:39 PM.
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  2. #2
    Happily Married Man .pumpingiron's Avatar
    Join Date: Oct 2009
    Age: 39
    Stats: 5'7", 187 lbs
    Posts: 842
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    Recent Workouts

    -----------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
    Last edited by .pumpingiron; 10-08-2011 at 04:27 PM.
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  3. #3
    Happily Married Man .pumpingiron's Avatar
    Join Date: Oct 2009
    Age: 39
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    Posts: 842
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    Sunday's Workout

    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)
    Last edited by .pumpingiron; 10-09-2011 at 03:10 PM.
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  4. #4
    Happily Married Man .pumpingiron's Avatar
    Join Date: Oct 2009
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    Monday's Workout

    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
    Last edited by .pumpingiron; 10-10-2011 at 08:11 PM.
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  5. #5
    Perfect = Never CallMeChris's Avatar
    Join Date: May 2011
    Location: Florida, United States
    Age: 44
    Stats: 6'2", 193 lbs
    Posts: 119
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    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!
    --Chris
    My o35 Get Strength Workout Journal: http://forum.bodybuilding.com/showthread.php?t=138649953
    Previously did 5 months of P90X, went from 210lbs to 170lbs over an 8 month period
    Now I am focusing on building strength
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  6. #6
    Happily Married Man .pumpingiron's Avatar
    Join Date: Oct 2009
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    Originally Posted by CallMeChris View Post
    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!
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  7. #7
    Happily Married Man .pumpingiron's Avatar
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    Tuesday's Workout

    Barbell Squats
    135 lb-8x
    185 lb-8x
    225 lb-8x
    255 lb-8x
    275 lb-5x
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  8. #8
    Perfect = Never CallMeChris's Avatar
    Join Date: May 2011
    Location: Florida, United States
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    Good job on the squats! Looks like you got more reps in at the higher weights.

    Originally Posted by .pumpingiron View Post
    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
    --Chris
    My o35 Get Strength Workout Journal: http://forum.bodybuilding.com/showthread.php?t=138649953
    Previously did 5 months of P90X, went from 210lbs to 170lbs over an 8 month period
    Now I am focusing on building strength
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  9. #9
    Happily Married Man .pumpingiron's Avatar
    Join Date: Oct 2009
    Age: 39
    Stats: 5'7", 187 lbs
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    Originally Posted by CallMeChris View Post
    Good job on the squats! Looks like you got more reps in at the higher weights.
    thanks bro!
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  10. #10
    Happily Married Man .pumpingiron's Avatar
    Join Date: Oct 2009
    Age: 39
    Stats: 5'7", 187 lbs
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    Saturday's Workout

    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)
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  11. #11
    Happily Married Man .pumpingiron's Avatar
    Join Date: Oct 2009
    Age: 39
    Stats: 5'7", 187 lbs
    Posts: 842
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    Sunday's Workout

    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
    Last edited by .pumpingiron; 10-16-2011 at 03:28 PM.
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  12. #12
    Happily Married Man .pumpingiron's Avatar
    Join Date: Oct 2009
    Age: 39
    Stats: 5'7", 187 lbs
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    8 Week Cut

    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

    Attached Images
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  13. #13
    Perfect = Never CallMeChris's Avatar
    Join Date: May 2011
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    Originally Posted by .pumpingiron View Post
    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.
    --Chris
    My o35 Get Strength Workout Journal: http://forum.bodybuilding.com/showthread.php?t=138649953
    Previously did 5 months of P90X, went from 210lbs to 170lbs over an 8 month period
    Now I am focusing on building strength
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  14. #14
    Happily Married Man .pumpingiron's Avatar
    Join Date: Oct 2009
    Age: 39
    Stats: 5'7", 187 lbs
    Posts: 842
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    Originally Posted by CallMeChris View Post
    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!
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  15. #15
    Happily Married Man .pumpingiron's Avatar
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    Saturday Oct 15-Monday Oct 17 Diet

    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
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  16. #16
    Happily Married Man .pumpingiron's Avatar
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    Monday's Workout

    Barbell Squats
    135 lb-8x
    185 lb-8x
    225 lb-8x
    255 lb-8x
    Last edited by .pumpingiron; 10-17-2011 at 07:18 PM.
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  17. #17
    Happily Married Man .pumpingiron's Avatar
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    Tuesday Oct 18th diet (Day 4 of 56)

    -----Tuesday Oct 18 (Day 4 of 56)---------
    2119 calories
    68 grams fat
    207 grams carbs
    183 grams protein
    Last edited by .pumpingiron; 10-19-2011 at 04:52 PM.
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  18. #18
    Happily Married Man .pumpingiron's Avatar
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    Wednesday Oct 19th Diet (Day 5 of 56)

    Wednesday Oct 19th Diet (Day 5 of 56)

    2285 calories
    75 grams fat
    215 grams carbs
    200 grams protein
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    Happily Married Man .pumpingiron's Avatar
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    Thursday Oct 20th Diet (Day 6 of 56)

    Thursday Oct 20th Diet (Day 6 of 56)

    1988 calories
    66 grams fat
    196 grams carbs
    165 grams protein
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    Happily Married Man .pumpingiron's Avatar
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    8 week cut (Week 1 of 8 Summary)

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    The Jesus Crew 2nd_chance's Avatar
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    Strong workouts in here PI... good luck with the journal
    David


    I'm not a bodybuilder but I play one on the internet.
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  22. #22
    Happily Married Man .pumpingiron's Avatar
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    Originally Posted by 2nd_chance View Post
    Strong workouts in here PI... good luck with the journal
    thanks bro!
    strong lifting in your journal bro!
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  23. #23
    Registered User paolo59's Avatar
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    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!
    paolo59

    "If you're going through hell, keep going!" Winston Churchill
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    Happily Married Man .pumpingiron's Avatar
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    Originally Posted by paolo59 View Post
    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!
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  25. #25
    Happily Married Man .pumpingiron's Avatar
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    Saturday's Workout

    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
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  26. #26
    Registered User paolo59's Avatar
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    Originally Posted by .pumpingiron View Post
    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!
    paolo59

    "If you're going through hell, keep going!" Winston Churchill
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  27. #27
    Registered User hardball's Avatar
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    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.
    Play Hard and Bounce Like a Ball
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  28. #28
    Happily Married Man .pumpingiron's Avatar
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    Originally Posted by hardball View Post
    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!
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  29. #29
    Happily Married Man .pumpingiron's Avatar
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    Sunday's Workout

    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
    Last edited by .pumpingiron; 10-23-2011 at 03:46 PM.
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  30. #30
    The mind is everything. SugarDoll's Avatar
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    Originally Posted by .pumpingiron View Post
    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!
    "Winning isn't everything, it's the ONLY thing."- Vince Lombardi

    Journal:
    ––––•(-•*Living The Sugar Dream:::Live to Win*•-)•––––
    http://forum.bodybuilding.com/showthread.php?t=139117763
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