Jim's Journal

[thedickus]

I've been on here for the last 10 months. I found this site doing research setting up my home gym. Prior to now I've only posted in that section. A little background on me. I was a workout fiend from the time I joined the USAF at 19 until I hit about 36. During that time I seldom missed a workout and rarely ate anything fried or unhealthy. I ran a gym and was a personal trainer for several years during that period but finally decided around the Y2K scare that I.T. was the way to go. During the first part of that transition from basically living in the gym to having to schedule time to go I was diligent and stayed in relatively good shape. Then the travel started, missing a single scheduled workout quickly turned into missing a week's worth of workouts. No one to blame but my self and my time mis-management. Now I'm in a position where travel is not required and I've assembled a home gym that serves my needs.

I LOVE variation in my training and get bored quickly doing the same routine week in and week out. I currently have a Powertech smith machine with lat pulldown, Powertec workbench leverage gym, powertec leverage squat/calf raise, PowerTec leverage lat pulldown, Powertec power lever, Powertec utility bench with the preacher curl attachment, BodySolid lat pulldown/seated row, ParaBody leg ext/leg curl machine, T-Bar row attachment, PowerBlock d/bell set 5 - 85lbs, a couple of varying length spin lock d/bell handles that I can load up to 110lbs on, a couple of oly bars and an EZ bar along with a pretty good amount of oly plates. I'm sure I've forgotten something. I plan to get a power rack at some point soon and sell the smith. I'm also on the lookout for a leg press/hack.

I've got motivation also in a workout partner. A college volleyball teammate of my wife's is wanting to get back into shape also. She meets me after work at least 3 days a week, preferably 4. This last week my wife has joined us also. I'm gonna have to put a muzzle on her though, too much chatter...lol

The split is back/bis, chest/delts/tris, legs/calves. Mon, Tue, Thu, & Fri. The plan is to try to hit one grouping twice a week, alternating each week. We've been doing that for the last couple of months but are going to miss tonight already due to a scheduling conflict, but the 4 days allows us to miss one night and still hit each bodypart once a week.
I've kept journals in the past the old fashioned way but this is the first on-line. I'm also hoping it keeps me from forgetting what body part we're supposed to work next. Must be an age thing, never had that problem in the past.

Here's this week so far:
Mon

Back & Bis
Back
Wide grip front pulldowns
140 x 10 x 10 x 10
Seated cable rows
160 x 12 x 12 x 12
Cross bench d/bell pullovers
75 x 10 x 10 x 12
Bis
EZ car curls
80 x 12 x 12 x 12
One arm d/bell preacher curl
30 x 10 x 12

Wed
Chest/Delts/Tris
Chest
Leverage Incline Press
190 x 12 230 x 10 x 8
Leverage bench press
190 x 12 x 12 x 12
Incline d/bell flyes
40 x 12 x 12 x 15
Delts
Seated d/bell press
55s x 10 x 10 x 8
Seated d/bell side laterals
20s x 12 x 12 x 15
Tris
Lying d/bell extension (2 d/bells)
30s x 15 x 15 x 15
Pushdowns
60 x 12 x 12 x 10

[Bob45]

Sounds good! Do you have pictures of these machines? Sounds like a heck of a home gym.

[thedickus]

Here's some pics of the gym.

[thedickus]

Here's a few more including the tanning bed. A good way to keep neighbors from tanning is to tell them they need to sign the webcam waiver first.

[thedickus]

Here's the newest piece. I picked this up for $100 a couple of weeks ago.

[Bob45]

Very nice home gym! Wow. Now we need pictures of the female workout partner, lol. That setup alone would sure keep me motivated.

[thedickus]

It was supposed to have been legs last night and back and bis tonight but due to a scheduling error of my workout partner we skipped last night and did legs tonight. Next week will be back/bis on Mon, chest/delts/tris on Tue, Wed off, legs/calves on Thu, and back & bis on Fri. Giving the extra day to hit one bodypart twice a week is nice in the event something comes up.

The hardest bodypart for me to train is legs due to not having the equipment at my disposal since I strictly workout at home. I know the purists are saying all you need is a rack, b/bell, and plenty of oly plates. Do squats, front squats, lunges, SDLs or RDLs, standing calf raises with a b/bell in the rack and donkey raises the old fashioned with with a couple of babes sitting on your back like Arnold did back at Gold's Venice. But I hate squats and I especially hate front squats. I much preferred leg presses, hack squats, leg exts, seated leg curls, one leg curls, seated calf raises, donkey calf raise machine. I could do respectable poundages in my day, 1300lb leg press for a set of 5, 405 on the hack, so my legs aren't weak. The other thing that I hate is I've gotten in such poor conditioning cardiovascular wise, it's hard for me to keep my wind up doing squats. Like tonight it wasn't the weight that caused me to stop, it was keeping my wind. I'll get it back. I didn't get out of shape overnight, so I won't get it back overnight.

Here's tonight's workout.

Legs
Squats on the Powertec leverage squat machine
*I don't know what the lever arm is supposed to weigh and I'm too lazy to look it up so all weights are just the plates"
140 x 12 (warm up)
230 x 12
280 x 12
300 x 10
Leg exts
100 x 15
110 x 12
110 x 12
Lying leg curls
50 x 12
60 x 8
50 x 12

Calves
Standing calf raises on PT leverage machine
280 x 15
300 x 15
300 x 15

That's it. Low volume. In the past it would've been 3 sets 3 exercises for quads, 3 sets of 2 exercises for hams, and 3 sets of 2 exercises for calves. As my conditioning improves and I add equipment I'll add exercises. I really want a leg press/hack squat and a seated calf raise.

My hams are very week in the lying leg curl for some reason. I'm much stronger in the seated leg curl, I guess more assisting muscles are recruited and more leverage is able to be generated on that machine.

[2nd_chance]

Welcome to the hood!

[thedickus]

Back/Traps/Bis tonight.

Back
Underhand grip pulldowns
100 x 15 warmup
140 x 10
140 x 10
140 x 10
Bentover B/Bell Rows
170 x 15
185 x 12
185 x 12
Behind neck pulldowns
120 x 12
120 x 12
120 x 12

Traps
Shugs on the PowerTec leverage bench
270 x 15 (plate weight only)
320 x 12 (plate weight only)
370 x 10 (plate weight only)

Bis
Incline d/bell curls
30s x 15
30s x 12
30s x 12
Rope hammer curls
45 x 10
45 x 10
45 x 10

Workout felt good. Got a great pump, biceps were flushed. I haven't done behind the neck pulldowns for a couple of years. They actually felt good. I took it light and was very strict with form. It' s been nice reading other people's workout journals. It jogs my memory of exercises, like tonights rope hammer curls. I used the low pulley attachment on my BodySolid lat pulldown and it was very smooth. Generally if I do pulldowns and b/bell rows on the same night I'll do one with a normal grip and the other with a reverse grip. I really need to get a hyperextension bench of some kind. Just being patient trying to find a deal on craigslist. I wish I'd of know about CL before paying retail for my PowerBlocks and PowerTec smith machine and utility bench. I could have outfitted the gym completely how I wanted just on what I spent on those pieces along with an 8' x 8' section of 1/2" thick gym matting. Oh well live and learn.

Tomorrow night is chest/delts/tris.

[thedickus]

Good workout tonight. Thrashed it. The wife worked out with us tonight and honestly it was nice because the extra rest between sets was welcomed.

Chest
Incline d/bell press
55s x 15 W/U
85x x 10
85s x 10
85s x 10
Flat d/bell flyes
45s x 12
45s x 12
45s x 12
Incline d/bell flyes
40s x 15
40s x 15
40s x 15

Delts
Standing d/bell side laterals
10 sets of 10 reps using 20s (this sucks)

Tris
Seated overhead d/bell exts (gripping 1 d/bell with both hands)
75 x 15
75 x 15
75 x 15
Bench dips
Body weight x 15
40lbs d/bell in lap x 12
40lbs d/bell in lap x 12

For chest I usually would do one exercise for upper chest, one for middle, and one for lower but I don't have a dipping station I feel comfortable with yet and I don't really like doing declines yet on my PowerTec leverage gym. I'd like to one day get a cable crossover but until then I'll have to get creative. I do like decline flyes and will need to start incorporating them into my workout more.

The 10 sets of 10 is something I'll throw in occassionaly for different bodyparts and that's the only exercise I'll do for that bodypart.

I'm not following any particular workout routine, just going for the pump and letting my body dictate what I do that particular day. As my conditioning gets back to normal I'll start throwing in a bunch of drop sets and super sets or even giant sets.

I'm off tomorrow and no workout scheduled. Next workout is Thursday night Legs/Calves.

The Dickus has left the building (or in this case the basement).

[orca]

Welcome and good luck!

[thedickus]

Missed leg night again last night. I'm seeing a pattern develope here LOL. Scheduling conflict was mine, decided to spend my day off (Veteran's Day of which I'm one) celebrating. I was still paying for it Thursday. Getting old sucks!!

Did legs tonight

Quads
Smith machine squats with feet together
135 x 15 W/U
185 x 15
205 x 12
225 x 12
*my smith isn't counter balanced and the bar weighs more than 45lbs, I'm guestimating about 10 - 15 lbs more due to the added hardware just for simplicity sake I'm putting my weights as if the bar weighed 45lbs*
Leg extensions
100 x 15
115 x 12
115 x 10
Hams
RDLs
115 x 12 W/U
165 x 12
185 x 10
185 x 10
185 x 10
Calves
One legged calf raises standing on block with d/bell in one hand
40lbs d/bell x 15
40lbs d/bell x 15
40lbs d/bell x 15
40lbs d/bell x 15

Can't say it was a great or even particularly good workout tonight, more just going through the motions. I may have a lead on a parabody seated calf raise though which could help a little. I can't emphasize enough just how much I hate my smith machine. To anyone considering getting a smith, if you can't shell out the big bucks for a new gym quality linear bearing smith or find a good deal on one on CL then buy a power rack. I still think that a smith for bodybuilding is every bit as functional as a power rack, especially if you get one with gun racks on the front. But there's nothing in the world worse than a crappy smith machine. Except maybe my ex wife...and my current mother in-law...and my old director of I.T...and maybe my old squadron CO when I was in the Air Force, but that's about it.

[thedickus]

I felt like crap last night and had to help the wife set up a VPN connection to her work PC so I skipped. Man I'm seeing a pattern here. What sucks is next week I'll only be able to work out Monday as we're visiting her family in FL for Turkey Day and I won't be working out all week. Better make the rest of this week count!!

Back/Traps/Bis

Back
PowerTec leverage front lat pulldowns
160 x 15 W/U
210 x 15
260 x 10
260 x 10
One arm d/bell rows
105 x 8
105 x 10
105 x 10
Standing straight arm lat pull ins
70 x 10
70 x 10
70 x 10
Traps/Rear Delts
Seated plate swings/raises
35 x 12
35 x 12
35 x 12
Bis
Standing alt d/bell curls
40s x 8
40s x 8
40s x 8
Concentration curls
30 x 12
30 x 12

Good workout tonight. The one arm rows wiped me out. I like the leverage rows but I'm planning on putting that macine up for sale. Currently I 4 different machines I can do pulldowns on. I like variety, but that's going a little overboard.

Tomorrow night is Chest/Delts/Tris.

[thedickus]

Was looking forward to tonight as this is my favorite bodypart combination workout. Very disappointing workout as I was WEAK! Was rested last night, good nutrition today, very disappointing. Going to have to rethink my workouts and make sure I have a day's rest between my upper body split workouts.

Chest/Delts/Tris
Chest
Flat d/bell press
55s x 15 W/U
85s x 12
85s x 10
85s x 8
*knew I was in trouble when the 55s were heavier than expected for warmups*
Incline d/bell flyes
45s x 10
45s x 10
45s x 10
Decline d/bell flyes
45s x 10
45s x 10
45s x 10
*bright spot here is I "rediscovered an exercise that can take the place of cable crossovers, since I don't have a crossover machine*

Delts
PowerTec leverage military press
140 x 15 PWO
170 x 10
170 x 8
Alternating front d/bell raises
25s x 12
25s x 12
25s x 12

Tris
Overhead cable exts from the high pulley
60 x 15
60 x 12
60 x 12
Rope pushdowns
50 x 8
40 x 10
40 x 11

Next time legs & calves

[thedickus]

I did legs last Friday night but was in a hurry to pack for my trip to Florida to visit the in-laws for Thanksgiving and didn't have time to update. I can't remember exercises and poundages now. I'm still waiting for those brain cells to regenerate. I took off all last week from working out while in Florida, nice relaxing week. My workout partner had to cancel last night due to work so we hit it tonight.

Delts/Chest/Tris

Delts
PowerTec multipress military press
Standing d/bell side laterals
Incline d/bell front raises
*performed as a tri-set no rest between exercises*
W/U
PowerTec Military press 90 lbs x 20 (PWO)

PowerTec Military press 160 lbs x 12 (PWO)
D/bell side laterals 20s x 12
Incline d/bell front raise 15s x 12

PowerTec Military press 160 lbs x 12 (PWO)
D/bell side laterals 20s x 12
Incline d/bell front raise 12s x 12

Military press 140 lbs x 15 (PWO)
D/bell side laterals 20s x 10
Incline d/bell front raise 12s x 10

Chest
Powertec multipress benches
180 lbs x 12 (PWO)
180 lbs x 12 (PWO)
230 lbs x 8 (PWO)

Incline d/bell flye/press combo
*I do an incline fly then do an incline press and that's one rep*
40s x 10
40s x 10
35s x 10
*Usually the press portion of this doesn't ever feel heavy but it did today, felt like a wimp going to failure with 40s then 35s*

Triceps
V-Grip pushdows
60lbs x 12 (PWO)
60lbs x 12 (PWO)
60lbs x 10 (PWO)

Reverse grip pushdows (used E-Z curl bar attachment)
50lbs x 10 (PWO)
50lbs x 10 (PWO)
50lbs x 10 (PWO)

All in all a good workout for me. I enjoyed the feeling of the tri-sets. My delts were on fire, reminded me of the good old days. I might stick with doing delts before chest. My chest always responded to just about anything and right now my delts need more direct work.

Tomorrow night is legs.

[thedickus]

Been sidelined since Thanksgiving with what I thought was a sciatic issue. Finally got in to see a doctor today, I've been lax in trying to find a GP and finally did get in to see one. The doc thinks it's not a sciatic problem but a sacroiliac joint problem. He thinks it'll heal on it's own. I never felt anything that caused the pain, but it's been pretty bad the last couple of weeks. Couple that with monster hours at work due to an email platform migration and it hasn't been fun. Hoping to get back in my gym next week.

[thedickus]

Going to workout tonight. The doc said he doesn't think the pain is/was caused by my sciatic but more likely my sacroiliac joint. It's MUCH better than it has been, but I still need to take it easy. Really itching to get back into my gym. I picked up a PowerTec power rack on craigs list this weekend for a good price. It'll be nice to be able to incorporate some b/bell free weight movements back into my routine. Here's some updated pics of my gym. I moved the treadmill to make room for the rack. I've got four pieces I can do pulldowns on now so I need to consolidate and make room for other pieces. My leverage pulldown will probably be the first to go. The next thing I really need/want is a leg press/hack squat unit. Gotta keep an eye out, something will turn up on CL.

[thedickus]

Tried to take it easy tonight, didn't want to re-aggrivate my sacro issue. Did most all of my work in my "new" power rack. I haven't done an incline b/bell press for at least 5 years and I don't think I've done a b/bell behind the neck press (BNP) for 10 years. All in all after a two week layoff the workout felt good. I had plenty left in the tank afterwards.

CHEST
b/bell incline press
135 x 12 W/U
165 x8 for 3 sets
b/bell bench press
185 x 8 for 2 sets
dips (used the dip attachment on my rack and I was surprised at how sturdy it felt)
bodyweight x 10 for 2 sets

DELTS
BNP
95 x 12 for 3 sets (was very light but wanted to take it easy)
wide grip upright rows (I think these are also called high pulls basically a clean motion without bringing the b/bell much past the sternum)
95 x 10 for 3 sets

TRICEPS
skull crushers with EZ curl bar
70 x 12 for 3 sets
d/bell kickbacks
30 x 10 for 2 sets

Only felt the sacroilliac joint twinge a little when I leaned back for the incline presses and when I layed down for the benches and skull crushers. Felt good other than that. I guess tomorrow will tell when I try to get out of bed.

[thedickus]

Last night was another take it easy workout, trying not to aggrivate my SI joint. It didn't hurt at all after Monday night's workout, but I am feeling it a little this morning after last night's back work out.

LATS
Bent over b/bell rows
135 x 12 W/U
185 x 8 for 3 sets
Wide grip front pulldowns
140 x 8 for 3 sets
One arm d/bell rows
85 x 8 for 3 sets

TRAPS
B/bell shrugs
275 x 8 for 3 sets

BICEPS
B/bell curls
75 x 8 for 3 sets
Alt d/bell curs
35 x 8 for 2 sets


Nothing taken anywhere near failure. Just trying to take it easy. I guess they're calling that a deload week these days.

[thedickus]

I'm surprised this didn't get purged. My workout split these days is:
Monday Chest/Biceps/Foreams
Tuesday Legs/Calves/Abs
Wednesday Rest
Thursday Lats/Traps/Low Back/Abs
Friday Delts/Tris/Calves/Abs

Today's workout:
Smith Machine Incline Press
135 x 12
165 x 10
185 x 8
205 x 6
Smith Machine Decline Press
135 x 12
165 x 10
185 x 8
205 x 6
Flat D/Bell Flyes
45s x 12 for 4 sets
Cable Crossovers
50 x 15 for 4 sets
EZ Bar Curls
50 x 15
60 x 12
70 x 10
80 x 8
EZ Bar Preacher Curls
60 x 12 for 4 sets
Rope Hammer Curls superset with D/Bell Wrist Curls
80 on Hammer Curls for 4 sets of 12 and 25s on D/Bell Wrist Curls for 4 sets of 15

Workout took just under 60 minutes.

[thedickus]

Today was leg/calves/abs. Got done in just over an hour. Tried a pre-workout supplement for the first time in about 20 years and combine that with the fact that my wife was up when I was and I was able to turn on music in the gym (I don't like headphones) and I had an awesome workout. Started with Hey Google play Van Halen Panama, and it just got better from there. Reminded me of the late 80s in the first commercial gym I ever trained in, the old Gold's Gym in Ft Worth TX.
My home gym has changed over the years in the pictures above. I've downsized from an 1800 sq ft basement to 2/3 of an oversized one car garage. I now have an Iron Master IM 2000 Smith Machine. I put my PowerTec power rack in storage and my plate loaded Body Solid pulldown/low row is being used at my step son's house. I do my pulldowns and seated rows on the IM 2000, much smoother. I still have the PowerTec leverage gym. I also have an Inspire FTX Functional Trainer. The weight stacks are each 165lbs with a 2:1 ratio. I have a ParaBody leg press/hack squat. I have a Body Solid seated calf raise. I still have the ParaBody leg ext/leg curl machine. I also have a TDS GHD, that I only use as a hyper extension. I also have an IronMaster SuperBench Pro that I love. I have the preacher curl and decline attachments. I have IronMaster quick lock dumbbells that go up from 5 to 120lbs. I have individual hex dumbbells from 5 to 50 in 5lbs increments and 50-100 in 10lbs increments. The 90s are bent, I don't use those. I pretty much use the IMs for anything over 80lbs.
Today's leg workout:
Quads
Smith Machine Squats, I hate squats, I hate front squats even more.
135 x 15
185 x 12
225 x 10
275 x 8
Leg Press
470 x 20 (plate weights only, now idea how much the carriage weighs)
560 x 20
650 x 15
740 x 12 (this is all the machine coupled with the thickness of my 45s and 100s will hold)
Leg Extensions
70 x 15
85 x 15
95 x 15
105 x 12
Stiff Legged Deadlifts on the Smith
135 x 15
165 x 12
185 x 10
205 x 10 (Probably could've got 15 on this set, need to go up next time. I tore my left bicep a few years ago and am extra cautious when holding a barbell with my arms extended)
Lying Leg Curs
35 x 15
40 x 15
45 x 12
50 x 10
Seated Calf Raises superset with crunches
140 x 15 and 15 crunches for 4 sets each
Standing Calf Raises on Smith
225 x 15 for 4 sets.

Good workout. Pre-workout drink really worked. I vacuumed the basement when I got done with my workout.

[thedickus]

Yesterday was a rest day. I thought about doing cardio, thought about it real hard.

Today's workout was Back/Traps/Low Back/Abs
Got done in about 70 minutes, took longer today because my wife wanted me to take her through a workout using our new functional trainer. Trying to talk between sets was rough, I workout alone and don't have to talk usually.

Wide Grip Front Pulldowns
95 x 15
115 x 15
135 x 15
145 x 12
One Arm Dumbbell Rows
80 x 12
90 x 10
100 x 8
110 x 6
Seated Cable Rows
155 x 12
175 x 12
185 x 10
195 x 8
Cable Pullovers I position my bench at a very high upright angle facing away from the machine with my EZ Curl bar on the upper attachment and do a pull-over. It kind of mimics a pullover machine, just can't go very heavy without a seatbelt like the old Nautilus pullovers had.
70 x 12 for 4 sets
Barbell Shrugs in Smith Machine
225 x 12 for 4 sets, nice smooth pull with a one second contraction/pause at the top
Hyper-extensions superset with incline crunches
Hypers holding 8lb medicine ball for 4 sets of 15 superset with incline crunches for 4 sets of 12

[thedickus]

Today was Delts/Triceps/Calves/Abs
Good hard workout today, great pump, got done in one hour.
Delts
Standing DBell Side Laterals
12lbs x 20 W/U
Triple Drop Sets of Standing DBell Side Laterals
25lbsx x 10, immediately do 17.5lbs x 10, then immediately do 12lbs x 10 I did three of these triple drop sets, I have 1.25lb PlateMates to hit the 2.5lb increments. This is one exercise I prefer doing at home by myself, no one can see me struggling with 12lbs side laterals.
Wide Grip Upright Rows on Smith Machine
75 x 4 sets of 10 reps
Front Plate Raises
I used a palms up grip at the bottom of the plate, haven't done these for years, and never tried it with a palms up grip, felt really good. I have been doing front dumbbell raises with my palms up.
35lbs plate for 4 sets of 12 reps.
Rear Cable Fly
35lbs for 4 sets of 12 reps
Triceps
Rope Pushdowns, used my Inspire Functional Trainer. It has a 165lbs stack on each side with a 2:1 ratio
95 x 15
105 x 15
115 x 15
125 x 12
Smith Machine Close Grip Bench Press
135 x 12
155 x 10
175 x 8
195 x 6
Overhead Cable Extensions
I used the V grip bar attached in the top position of my functional trainer and faced away from the machine bracing my butt against it for leverage
115 x 20
135 x 20
155 x 20
165 x 15
Calves/Abs
Superset Seated Calf Raises with Wood Chops on my functional trainer. I did the wood chops from pretty much a level side height, not from the top. I play golf and have been wanting to get some rotational work in.
140 Calf Raises for 4 sets of 15 superset with 55lbs Wood Chops for 15 reps each side for 4 sets.

[thedickus]

5am came early this Monday morning. I have to work in the office this week, so that means I'm up at 5 instead of 6am to get my workout done before I leave for work at 7:30 am.
I was moving slowly and got done in 67 minutes this morning.

Chest/Biceps/Forearms

Incline D/Bell Presses
60s x 15
70s x 12
80 x 10
90s x 10, I was only shooting for a set of 8, but the 8th rep went up pretty easily so I went for a few more
Flat Presses on my PowerTec Leverage Gym
180 x 12
210 x 10
230 x 8
260 x 6
Incline Cable Flyes
50 x 15
60 x 15
60 x 15
60 x 15
Cable Cross-overs
60 x 15 x 4 sets
B/Bell Curls, used straight Oly bar
65 x 15
75 x 12
85 x 10
95 x 8
Cable Preacher Curls, I used the EZ Bar attachment on my functional trainer, it hooks up to both weight stacks
40 x 12 for 4 sets
D/Bell Hammer Curls superset with Seated B/Bell Wrist Curls
30lb D/Bell Hammer Curls for 4 sets of 10 reps superset with 85lb B/Bell Wrist Curls for 4 sets of 15 reps

Good workout this morning. Hit all of my target reps/sets.

[thedickus]

Leg day this Tuesday. Got done in exactly 60 minutes, which is always my target or under.

Quads
Leg Extensions
35 x 25 warmup, mixed in single leg extensions with both legs
70 x 15
85 x 15
95 x 15
105 x 12
115 x 12

Cable/Brignole Squats, I do these on the low pulley on my Smith with a couple of D handles. Lean back and squat down, real good quad dominant exercise
135 x 15
165 x 12
185 x 12
205 x 12
225 x 10
185 x 15

Hams
Lying Leg Curls
35 x 21s for 3 sets, just standard 21s, 7 bottom reps, 7 top reps, 7 full reps = 1 set
Stiff Leg Deadlifts in Smith
135 x 15
165 x 12
185 x 10
205 x 10
225 x 8

Calves/Abs
Seated Calf Raises Superset with Lying Crunches
135 x 15 reps for 4 sets of Seated Calf Raises superset with bodyweight lying crunches for 4 sets of 15 reps
Standing Calf Raises done in Smith machine
225 x 15 x 4 sets

Good solid leg workout. I HATE squats, for me cable squats are a good alternative.

[thedickus]

I did 20 minutes of cardio on the bike yesterday(Wednesday) morning while watching Pumping Iron.
Today was Back/Traps/Low Backs/Abs
Bentover Rows on Smith Machine done Yates style. I was really conscious of staying 45 degrees upright during the movement
135 x 15
185 x 12
205 x 10
225 x 8, form started to break down after rep 6 a little more than I'm comfortable with. I know the form is a little looser this style, but it was a little to loose for my comfort.
Front Pulldowns, I did these seated on the floor on my functional trainer using D handles on the top arms. Started with palms facing out and supinated to a palms in/up during the contraction. Really good squeeze.
115 x 15
125 x 15
135 x 12
135 x 12
Seated Cable Rows. I do these on the lower pully on my IM 2000.
155 x 15
175 x 12
195 x 10
205 x 8
Stiff Arm Pull-ins. I use a rope handle at the top of my functional trainer.
95 x 15
105 x 15
115 x 12
115 x 12
Dumbbell Shrugs
100s x 12 x 4 sets
Hyper-extensions superset with Incline Crunches
Hypers holding 8lb medicine ball for 4 sets of 15 reps superset with Incline Crunches for 4 sets of 12

I got done in just under an hour this morning. Good solid workout, only thing taken anywhere near failure was the last set of bent-over rows.

[thedickus]

Ended the week with Delts/Triceps/Calves/Abs
Got done in just over an hour this morning.

Delts
Military Presses in Smith Machine
95 x 15
115 x 12
135 x 10
155 x 6 It felt like I lost my angle here, the bench may have moved backwards on the previous set just enough to where I felt like I was pushing against the guide posts and causing friction. Should've stopped and repositioned after the fist set.
Seated Side D/Bell Laterals
22.5s x 12 for 4 sets (I've got 1.25lb PlateMates to hit the inbetween weights)
Front D/Bell Raises done both hands simultaneously starting with palms facing at bottom and supinating at the top to a palms up at the contraction
20s x 12 for 4 sets
Face Pulls using rope on the top of my functional trainer
95 x 15
105 x 15
115 x 15
115 x 15

Triceps
Incline Cable Pushdowns I set my bench at a very high incline and face it away from the functional trainer and use an EZ Bar attachment at the top
105 x 20
115 x 20
135 x 20
155 x 15
Incline Overhead Cable Extenstions I set the bench at a lower incline this time, still facing away from the machine with the pully set to a position lower than my head and use the rope attachment
105 x 12 x 4 sets
One Arm Reverse Pushdowns using a D handle, little rest between sets, pretty much just alternating arms
45 x 12 x 4 sets each arm

Calves/Abs
Seated Calf Raises superset with Wood Chops on the functional trainer
140 x 15 for 4 sets of Seated Calf Raises and superset with 55 x 15 each side for 4 sets

Great workout this morning. My delts and especially my triceps were pumped and swole.

[thedickus]

Updated gym pictures. I've replaced a lot of equipment since the pictures from several years ago. I've had to down size considerably.

I now have a Inspire FTX functional trainer which gets used in some way almost every workout. It comes with the very short, yet surprisingly sturdy FI bent. The weight stacks go up to 165lbs with a 2:1 ratio, feels much heavier from the bottom than from the top for some reason.
I still have the PowerTec Leverage Gym. I don't use the pulldown function on this, it's stuck in a corner and I only use the lever arms. Extremely versatile piece of equipment. I can do just about anything on this, pressing movements, squats, bent-over or chest supported rows, shrugs, donkey calf raises.
I have the IronMaster IM2000 Smith Machine. I've been using this for my pulldowns and seated rows as well as squats, rows, shrugs, pressing movements. The pulldown/cable system is very smooth. I have a BodySolid pulldown/low row machine that's in my step son's basement as I no longer need it. I also have a disassembled power rack out in my shed. If I ever move and get more space I'll put it back up. My training over the last several years just doesn't call for it much. I have spotter arms and J hooks for my IM2000 so I can still do free weight barbell movements if I ever feel the urge.
I have a leg press/hack squat. I just bought the 2 100lb oly plates today that are leaning up against the machine. I already had two Hampton deep dish 100s. I primarily do leg presses on this, I'll occasionally do hacks on it as well as toe presses for calves.
My dumbbells go from 5 to 50lbs in 5 lb increments. Showing I have 60s, 70s, 80s on the bottom shelf. I have 2.5lb PlateMates to hit the "5s" as well as 1.25lb PlateMates to micro load the 5-50s. I have a set of 90s that are bent, and a set of 100s that are fine. I've just been using my IronMaster adjustable dumbbells for anything over 80 lbs. Eventually when I find a set of 90lbs hex dumbbells I'll grab those and rearrange everything, probably put the IMs in a corner. I also have the IronMaster SuperBench Pro, with the preacher curl attachment and the decline attachment. The decline is outstanding, works great on my Smith for decline presses.
I have a Seated Calf Raise, Leg Extension/Leg Curl, and a crappy TDS GHD which I only use for hyperextension. Would like to replace that with a 45 degree hyper. I see where Inspire makes an adjustable one that goes from 45 to 90. If it ever comes back in stock I'll consider it.
Not sure why the pictures imported sideways. Too lazy to try to fix it.

[thedickus]

Today's workout was in a SuperBowl hangover induced fog. Great game last night. Moved slow this morning, got done in 70 minutes.

Chest
Flat D/Bell Press
50s x 20
70s x 15
80s x 12
90s x 10
100s x 6, felt like I was off center and wasted a lot of energy on the initial rep, was shooting for 8
Decline Press on Smith Machine
135 x 12
165 x 10
190 x 8
210 x 6
Incline D/Bell Flyes
45s x 15 for 4 sets
Cable Cross-overs
65 x 15 for 4 sets

Biceps/Forearms
Alt D/Bell Curls
25s x 15
30s x 12
35s x 12
40s x 10
Preacher Curls with EZ Curl Bar
60 x 12 for 4 sets
D/Bell Concentration Curls superset with D/Bell Wrist Curls
25s x 12 for 4 sets on the concentration curls superset with 25s x 15 for 4 sets

[thedickus]

Tuesdays = Leg Day

Quads
Smith Squats
135 x 15
185 x 12
225 x 12
275 x 9 (felt a twinge on my left hip on the 8th rep, so naturally I went for another one, bothered me all through leg presses and extensions)
Leg Presses
580 x 20
670 x 15
760 x 15
850 x 12
Leg Extensions
95 x 12 for 4 sets

Hams
Stiff Leg Deadlifts in Smith Machine
135 x 15
185 x 12
205 x 10
225 x 8
Lying Leg Curs
45 x 12 for 4 sets

Calves/Abs
Seated Calf Raises superset with Crunches
140 x 15 for 4 sets of seated calf raises superset with crunches for 4 sets of 15 reps
Toe Presses on Leg Press
670 x 15 for 4 sets

Got done right at 60 minutes. Got another pair of 100lbs oly plates over the weekend. My leg press is maxed out unless I started putting dumbbells on the top or buy thinner plates, I have several Hampton deep dish plates. I'll just work on making the reps better.