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
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10-08-2011, 12:30 PM #1
Pumpingiron's Getting Ripped in the Garage Gym Journal
Last edited by .pumpingiron; 10-09-2011 at 01:39 PM.
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10-08-2011, 12:35 PM #2
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-12xLast edited by .pumpingiron; 10-08-2011 at 03:27 PM.
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10-09-2011, 01:22 PM #3
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10-10-2011, 04:50 PM #4
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-10xLast edited by .pumpingiron; 10-10-2011 at 07:11 PM.
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10-11-2011, 04:50 PM #5
- Join Date: May 2011
- Location: Florida, United States
- Age: 53
- Posts: 116
- Rep Power: 191
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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10-11-2011, 05:03 PM #6
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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10-11-2011, 05:05 PM #7
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10-14-2011, 12:55 PM #8
- Join Date: May 2011
- Location: Florida, United States
- Age: 53
- Posts: 116
- Rep Power: 191
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10-15-2011, 09:15 AM #9
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10-15-2011, 11:23 AM #10
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10-16-2011, 12:31 PM #11
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-8xLast edited by .pumpingiron; 10-16-2011 at 02:28 PM.
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10-16-2011, 02:35 PM #12
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10-16-2011, 04:23 PM #13
- Join Date: May 2011
- Location: Florida, United States
- Age: 53
- Posts: 116
- Rep Power: 191
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10-16-2011, 05:47 PM #14
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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10-17-2011, 05:01 PM #15
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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10-17-2011, 05:58 PM #16
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10-18-2011, 05:38 PM #17
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10-19-2011, 03:49 PM #18
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10-20-2011, 04:39 PM #19
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10-22-2011, 08:05 AM #20
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10-22-2011, 09:18 AM #21
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10-22-2011, 02:13 PM #22
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10-22-2011, 02:36 PM #23
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10-22-2011, 03:28 PM #24
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10-22-2011, 03:30 PM #25
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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10-22-2011, 05:33 PM #26
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10-23-2011, 03:16 AM #27
- Join Date: Feb 2007
- Location: United Kingdom (Great Britain)
- Age: 65
- Posts: 101
- Rep Power: 228
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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10-23-2011, 09:09 AM #28
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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10-23-2011, 12:40 PM #29
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10-23-2011, 03:15 PM #30
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