Homemade Power Rack and stornglifts 5x5

[scotthm2]

Morning weight 65.8kg
11.30 Am and am just sitting down to salmon, red onion and broccoli egg White omelette...yum! :-)
So flat bench is finished! Today is the day the uprights for the rack get glued together and tomorrow the holes get drilled down the side for spotter rails and the like. So exciting! Cud it possibly happen? Cud I being having my first workout in my homemade gym on st. Stephens day (26th December)? Why the 26th an not Xmas day you ask? The answer is in your question!!

[scotthm2]

Morning weight: 65.5kg
Okay so workout wasn't great, missed my squats again. When weight gets this heavy it less about my physical strength but more my mental strength. It was that that let me down today
Squats 92.5kg 3,4,1,1,1 (drop set 60kg 15)
Bench 44kg 5,5,5,5,4 (grrr...so close!)
Row 44kg 5,5,5,5,5 was struggeling with this until last 2 workouts. Sonethi g has just clicked and I did this with 90s rest between sets. Finished off with plank,side plank and tricep dips.
Workouts taking close to 2hrs now! I am tempted to drop to 3x5 but i am not going to. Like I said it's all mental at tho stage.
So my beast meal turned into a warrior meal today (1 meal for the day=warrior diet) 1400 cals in one sitting...not fun = curled up in featal position!! so I am fasting until whenever I hav xmas breakfast 2m morning.
I have decided I want 100kg squats so u am going to go back on slow bulk till I hit that new goal. Havnt figures out my macros yet but will post when I do.
1 more day till xmas :-) yay!!!

[scotthm2]

Okay do hope everyone enjoyed Christmas :-) I had a great time with family. I love Christmas day. We always stay at hope and some relations or other come us for Christmas dinner. I love that we never have to leave the house!! My grandmother came down and my aunt and uncle and they all stayed so just had breakfast with them all (just coffee for me...I pretended u had been up already and had mine!).
Morning weight 69kg haha! Did I do christmas or wa?!? Anyway not really bothered by the scale weight. It's all carbs and water and itl b off in no time. Would love to do a T4 today (last meal 6.30pm yest) but have my aunt and uncle from the other side of the family coming down. Is it bad that I am considering feeling sick so I dont have to eat crap for a 2nd day straight?
Plan for next couple days is to try and find my maintenance cals on workout days. Need to loose the carb load water weight first though so ideally would do a T4 and eat 1450 125g C, 150g P and 40g F at 6.30pm tonight. It will be a workout day tomorrow. I am going to try 1900: 200g C, 150g P & 55g F. On non workout day I figure i can reduce intake by 10% so I will hit around 1700: 125g C, 150g P & 67g F.
If anyone has any advice on carb cycling especially on carb to fat ratios on workout and rest days I would love to here from you. For example when I am bulking should I increase my carbs on workout days? I'm not sure I need more than 200g but if I am to hit my necessary cal intake then that would mean greatly increasing my fat intake. Normally it's the other way around workout days: high carbs low fats. Rest days: low carbs high fats. Should I increase my protein just so I can get enough cals?(again I don't think I need more than 150g).

[jjeane]

I don't know much about carb cycling. I know Jamie Eason's Live Fit trainer on bb.com uses it in the 3rd phase. You could llok it up and see if you can figure it out from there.
Glad you had a good Christmas!

[scotthm2]

Couldnt avoid eating with my family today. :-( that meant breakfast (croissant and the like), morning coffee (cheesecake and Christmas pudding), lunch (4 courses with cheese and dessert) afternoon tea (chocolate), dinner. Ugh you know you have had a bad day when the roof of your mouth is raw on the inside. Not gona lie it is going to be pretty depressing seeing that 70 something on the scales 2m morning!
Ah well I am going to put it all into my squats and that 100kg goal is going to be one step closer after tomorrows workout. Had hoped my first workout after christmas would be in my home gym but not quite finished yet.

[scotthm2]

Morning weight 70.3kg!! haha :-) All I can do is laugh at that!

Workout Day: Hit all my lifts today. Amazing what a 2 day carb load and an extra 5kg BW can do for you. I am in such a good mood I think Ill take the time and effort to convert from kg to lb for you.
Squat 92.5kg (204lb) 5x5
Overhead Press 32kg (70.5lb) 5x5
Deadlift 115kg (253.5lb) 5x5
I am potentially 3 workouts away from my goal of 100kg squats :-)
Feeling very bloated/sick to the stomach though and cant wait to detox my body with a T4. Macros for today are roughly 150g Protein, 175g Carbs and 35g Fat. Honestly it is just what needs to get used up or is on hand/easy and doesn't need preparation! Just wanted to hit my protein and let the carbs and fats fall where they may. Last meal will probably be 5-6pm then let the T4 begin.

[scotthm2]

Thanks, I will def check that out. Love your journal by the way!

I don't know much about carb cycling. I know Jamie Eason's Live Fit trainer on bb.com uses it in the 3rd phase. You could llok it up and see if you can figure it out from there.
Glad you had a good Christmas!

[jjeane]

So what is the deal with the homemade gym? Did you get it finished? WOrked out in it yet?

[scotthm2]

Sigh...I wish! I am so close!! you know whats holding me back?
>Power rack-check
>flat bench-check
>floor-check
>barbell-check
>weights-check
>Dumbbells- check
>stall mats-....!?
Bet you didn't guess that! In one workout I need stall mats for deadlifts and the other need them for pendlay rows. Unfortunately the job of purchasing hat particular item was left up to someone else. There are also to get the surround sound system. Funny enough there is no music at present in my gym either!

So what is the deal with the homemade gym? Did you get it finished? WOrked out in it yet?

[scotthm2]

Morning Weight 68.7kg. All goes to plan I will finally get my T4 today :-) I havnt done this on previous T4s but I will be sipping on BCAAs throughout the day. Which reminds me I am almost out of some supplements and must buy more. Are there any supplements out there you swear by (other then the obvious creatine etc)? Personally I love beta alanine, citrulline malate and taurine.
Ah love T4s I get so much done :-)

[tina722]

You hit the lifts! Great job! It's amazing what enough food will do. I enjoy both high carb and high fats - so I would say eat whichever you like. Higher carbs on workout days is probably a good idea. For supplements, i stick to the basics. Occasionally I'll try something else, but I don't think they really do anything.

What's T4?

[scotthm2]

Hey Tina,
Was just reading your journal then saw you had posted on mine! Sorry I should have explained: T4 is what myself and my sister call a 24hour fast. My family would think I was crazy if I tried to explain intermittent fasting to them. They would probably send me to the doctor thinking I have some sort of eating disorder so we had to develop a code for our crazy way of life!!

You hit the lifts! Great job! It's amazing what enough food will do. I enjoy both high carb and high fats - so I would say eat whichever you like. Higher carbs on workout days is probably a good idea. For supplements, i stick to the basics. Occasionally I'll try something else, but I don't think they really do anything.

What's T4?

[scotthm2]

As the titles says, I have finally decided on my slow bulk macros:
Rest day:150g P, 110g C, 73g F ~ 1700
WO day:150g P, 210g C, 63g F ~ 2000
It might not be right (infact it could be way off judging by how my cutting macros worked out!) but it is somewhere to start.
Thoughts?

[jjeane]

Very nice gym you are about to have!! Jealous! I don't know about your bulking cals. What were you hitting before?
Forgot, bad azz deads and squats!

[wakechica]

You done your ton squat yet?! In for a vid of this PR.....

[scotthm2]

"Great minds....",
Going for 95 tomorrow, then 97.5, then 100! Whoot. Hopefully the attempt will be in my homegym and I will have a camerawomen on hand :-)

You done your ton squat yet?! In for a vid of this PR.....

[scotthm2]

I have photos of the baby but dont know how to upload?! NOOB alert :-D

Very nice gym you are about to have!! Jealous! I don't know about your bulking cals. What were you hitting before?
Forgot, bad azz deads and squats!

[scotthm2]

Morning Weight 67.5kg.
Rest day today so will b hitting my new macros: 150g Protein, 110g C and 73g F. I was looking back through all my varies 'diets' an I have never had fat this high!
Would have like to go to the gm but my friend wants to work out with me tomorrow. I have never worked out with anyone and expect it might effect some of my lifts as I et use to the experience but you have to roll with it.
I have a very important decision to make in the next cing days, possibly the most important decision of my life. I mean...if I get this wrong the connotations could be massive! Okay here goes...
What am I going to name my gym?
:-D Any ideas?

[scotthm2]

Ahh! Just uploaded profile photos..scary!! Taking my profile photos a couple of days after christmas probably wasnt the best idea but I cant have an 'after' photo without a 'before' photo!

[scotthm2]

Diet went out the window today. It started well...but ended in ice-cream!! Long story short...I had a bad day. The only thing that is going to make me feel better is lifting some heavy s**t tomorrow. If I get 95kg squat it will beat my previous half squat record (which was what I was doing before got my form checked!).
Bring it on is what I say!

[scotthm2]

Okay so worked out with my friend today. Was really great but did mess with my rest times a bit. Anyway:
Squats 95kg 5x5
Bench 44kg 5,4,5,5,5 (grr I missed one rep on this the last time as well!!)
Pendlay Row 3,2,1,1,5 funny my friend showed me this motivational email she had drafted to send to our team for preseason right before my last set....boy did it work! I powered through 5 reps easy!!

[Brad805]

Haha forgot to mention I am in the process of building my own gym! Have all the equipment and am just making the flat bench and power rack now.

Did you build the power rack yourself? Great job. Looks like it is built out of wood. I saw the homemade part highlighted, so I had to look. I built my own smith rack so I was interested. Not a creeper.

[jjeane]

Okay so worked out with my friend today. Was really great but did mess with my rest times a bit. Anyway:
Squats 95kg 5x5
Bench 44kg 5,4,5,5,5 (grr I missed one rep on this the last time as well!!)
Pendlay Row 3,2,1,1,5 funny my friend showed me this motivational email she had drafted to send to our team for preseason right before my last set....boy did it work! I powered through 5 reps easy!!

Ice cream gives you super powers!!

[scotthm2]

I think its the cookie dough chunks that are the real secret!

Ice cream gives you super powers!!

[scotthm2]

Oops just realise I put the wrong weight on the bar yest and was actually rowing 50kg not 45! Hate when that happens :-(
Also my squat form wasn't great. I good morninged a few reps. Am considering redoing that weight but can't decide...

[scotthm2]

Welcome :-)
Yes all homemade by yours truley and in wood. I considered a diff material but am way more familiar with wood (insert dirty joke here). The bench in the picture was also made. I am considering making a dip/chin station. Putting a chin bar on the rack would b easy but how I wud do the dipping bars isn't obvious to me. Any ideas?

Did you build the power rack yourself? Great job. Looks like it is built out of wood. I saw the homemade part highlighted, so I had to look. I built my own smith rack so I was interested. Not a creeper.

[Brad805]

Welcome :-)
Yes all homemade by yours truley and in wood. Any ideas?

A handy irish girl. Counter bores, no loose joints and good bracing....So cool. The guy that made my pegs for my smith rack did such a poor job that some of my pegs lean a little and they are not centered perfectly. If only I had a lathe. Maybe a CNC too...haha

I bought my power rack (what a slacker...I know). It has two angled arms that slide into the rack holes. I assume you probably do full BW+, so that is not too difficult to build. I think you will need steel pegs to slide into the rack holes, but the arms sure could be made out of wood. My guess is wood is more practical for you to build with.

It looks like you might have a headroom issue for the chin station, but there are so many places to put one of those.

I always found the best ideas searching online. Most of the home gym suppliers have okay ideas that you can expand upon. The commercial suppliers never need to worry about multi-stations, and everything they build is to impress instead of practical. I know what 3" steel square tubing supports, and no body builder can lift that much.

[jjeane]

Happy New Year!

[scotthm2]

Happy New Year Lods! (no I did not misspell that, lods is a word!).
So, as title says I worked out in my homemade gym for the first time this morning. I has hoped to get it videoed but my camera women spent most of last night puking her ring up in a bathroom stall (not that she remembers)! I was a little tired myself but powered through the workout...which turned out to be somewhat unsuccessful:
Squats 97.5kg 3,3,3,2,2 I stopped the set as soon as I good morning'd a rep and didn't count those.
>Drop set 60kg 10x2
Overhead Press 33kg 4,3,3,3,3
Deadlift 120kg 3. The last time I failed deadlifts at 115kg I got 3 reps and after 15s rest got the 4th and 15s got the 5th. I didnt count it as a success only marking the first 3 reps. With 120 though after 15s I literally could not get the 4th off the floor!

Okay so I am going to keep trying to hit 97.5kg squats but stop when I good morning a rep. I expect I will have to deload at this weight and work back up but there is no point getting 100kg if your form is crap.
Morning Weight 68kg
Macros for today: 210g Carbs, 150g Protein, 62g Fat.
What do you guys think about my protein intake? Do I need to up it?

[scotthm2]

Happy New Year! Any new years resolutions?
What does the ''sisters in Iron - Team AMAZON!!'' Tag line mean?

Happy New Year!