Equipment Crew- Part II

[lpsevier]

Did a quick chest workout this morning:

Bench:

185 x 5
205 x 5
225 x 5
235 x 5
245 x 5
250 x 5

Close grip (5 second negatives):

185 x 4
185 x 4

Flys (8 second negatives):

40 x 6
40 x 8
40 x 8

[Mitrovski]

Remembered seeing y'all talking about jacked, and then got an email for $5 off today.

Tried to post a link, but BB wont let me I guess (competition I suppose). Its from DA Muscle, and the code is: DAJKD5X

Not sure how everything plays out after shipping, but it would be ~$21 before s/h. Figured I'd pass it along based on the recent interest.

As for the company, I ordered the RTO Dip belt from those guys sometime last year, and don't remember having any problems.

[jfindon]

Deadlifts
135x10
225x5

360x4
360x4
360x4
360x4
410x2
465x2
360x10

Infected cut on my palm made that fun.

Pull-ups

BW+30x5
BW+30x5
BW+30x5

[buffbrown21]

Well, I will probably paint my power rack this weekend. It has been disassembled for 2 months, just waiting for me to do something.
I will PROBABLY stick with the "dark bronze" as seen here...unless someone makes a cool recommendation for something else.



Im also still trying to determine if I will get those cool as hell handgrenade bumpers (only 35lb ones left) that Rogue has on closeout right now.....
The only bumpers I have are 10lb, 15lb and 25lb, so a pair (or more) of 35lbers would be nice and the next step up.

decisions decisions....

[animalfan]

work gym.

seated row: 155x10, 185x10, 200x10x3, 200x8
pullups: bw x5x5
db shrugs: 70x20x5
cleans: 95x5, 105x5, 135x3- quit because i decided to deadlift.
deadlift: 135x10, 185x8, 225x5, 275x5, 315x3, 365x3, 405x1x3, 365x3, 315x5x3, 225x8
rope pressdowns: 140x20x3
band pull-aparts: 4 "exercise tubes"x15x3

i didn't have my belt or chalk/straps, so i knew i wouldn't go too heavy. i wanted to pull 405 for 5 singles, but tore a callus just enough to bleed lightly. that was on the last single with 405 (which wasn't quite locked out). dropped the weight and kept going.

it felt good to pull without the belt- i might do these a little more after the meet. i'm going to take straps to leave in my locker, and maybe some chalk. i need to remember my belt next week if i deadlift at work, too.

[Jimbo.]

nice workouts everybody

I had my first experience with jack3d last night and I gotta say... what a difference I felt

I only took one scoop, and I was freaking dragging like usual when I got home. Not once did I feel tired during my workout though, and I even had enough energy for some cardio work at the end. So far I am digging it

Here's how my workout went

deadlifts: 135x8, 225x5, 315x5, 365x2x5- a little different than usual but felt great to go this route
swiss bar rows: 165x8x3
Hammer grip pull ups: bwx5x5

10 minute 35lb kettlebell circuit:
Swings/Snatches right/Snatches left
20/5/5
15/5/5
15/5/5
10/5/5
10/5/5

Phew! I would usually never have the energy for that after a deadlift session.

[jfindon]

I need to try that ****. What flavor did you get?

[Jimbo.]

I need to try that ****. What flavor did you get?

Tropical fruit, its not bad, definitely easy to just slug down. I got it off of amazon for 22 bucks.

[jfindon]

I just ordered some too since I needed CarboGain anyway. It'll be here by the weekend.

[lpsevier]

I really enjoy Jack3d, wrote a pretty detailed review on here awhile back.

[jfindon]

Man I love D.P.S. Nutrition. Ordered it today at 3:30PM, it'll be here tomorrow.

I'm hoping it does something for me, nothing I've tried so far does anything noticeable.


EDIT: Oh, and should I just try one scoop my first time to see how I react to it? I'll be putting it to the test big time since tomorrow is squat night.

[lpsevier]

Man I love D.P.S. Nutrition. Ordered it today at 3:30PM, it'll be here tomorrow.

I'm hoping it does something for me, nothing I've tried so far does anything noticeable.


EDIT: Oh, and should I just try one scoop my first time to see how I react to it? I'll be putting it to the test big time since tomorrow is squat night.

I'd start with two for you.

[Jimbo.]

I agree you would probably be good to start with two... I think I will start using two scoops soon, right now I'm just using one to get used to it

My session last night

Bench: 135x8, 185x5, 265x3, 265x2x4
Close grip bench w/ Swiss Bar: 135x9, 145x8, 145x8
DB Flys: 40x8, 45x8, 45x8

1500m on C2, knocked this out in 7:45, quickest I've done it so far

[animalfan]

I agree you would probably be good to start with two... I think I will start using two scoops soon, right now I'm just using one to get used to it

My session last night

Bench: 135x8, 185x5, 265x3, 265x2x4
Close grip bench w/ Swiss Bar: 135x9, 145x8, 145x8
DB Flys: 40x8, 45x8, 45x8

1500m on C2, knocked this out in 7:45, quickest I've done it so far

nice. how much does your swiss bar weigh? i need to re-weigh mine, i can't remember how much it was.

[Jimbo.]

nice. how much does your swiss bar weigh? i need to re-weigh mine, i can't remember how much it was.

thanks, I haven't weighed it myself to be honest. jrr told me it weighed about 35 lbs, so thats what I have been going with. I'm sure that's not exact but I also use those compression collars that add 2.5 lbs to it so I'm sure thats pretty close, I need to weigh it myself to be sure. I really love using that bar though, this was the first time I used it for bench and it felt good, wasn't awkward at all.

[animalfan]

thanks, I haven't weighed it myself to be honest. jrr told me it weighed about 35 lbs, so thats what I have been going with. I'm sure that's not exact but I also use those compression collars that add 2.5 lbs to it so I'm sure thats pretty close, I need to weigh it myself to be sure. I really love using that bar though, this was the first time I used it for bench and it felt good, wasn't awkward at all.

i'm pretty sure mine was about 35. i count it as 35 with the collars on to keep everything consistant. i love it for bench and overhead presses, i haven't tried rowing with it yet. someday i will.

by lower back and abs/obliques are fried from deadlifting without a belt the other day. kinda tells me i should do it a little more often... going to the work gym for light bench and shoulder stuff tonight. gotta get ready for work now 2 more days and i get a 3 day weekend, exciting stuff. baseball tournament, family parties, and fireworks shows are gonna keep me busy, but not too bad.

[buffbrown21]

I agree you would probably be good to start with two... I think I will start using two scoops soon, right now I'm just using one to get used to it

My session last night

Bench: 135x8, 185x5, 265x3, 265x2x4
Close grip bench w/ Swiss Bar: 135x9, 145x8, 145x8
DB Flys: 40x8, 45x8, 45x8

1500m on C2, knocked this out in 7:45, quickest I've done it so far

Your workouts always appeal to me, I like how you often add some good, sometimes unique cardio right after.

Nice work.

[Jimbo.]

i'm pretty sure mine was about 35. i count it as 35 with the collars on to keep everything consistant. i love it for bench and overhead presses, i haven't tried rowing with it yet. someday i will.

by lower back and abs/obliques are fried from deadlifting without a belt the other day. kinda tells me i should do it a little more often... going to the work gym for light bench and shoulder stuff tonight. gotta get ready for work now 2 more days and i get a 3 day weekend, exciting stuff. baseball tournament, family parties, and fireworks shows are gonna keep me busy, but not too bad.

you should definitely try it for rowing, I really like using it for those. It really forces you to try and get parallel, otherwise you will hit your legs with the bar.

Sounds like a nice little break, man. Baseball, family, and fireworks... just get some beer and BBQ in there and its a perfect 4th celebration.

Your workouts always appeal to me, I like how you often add some good, sometimes unique cardio right after.

Nice work.

Thanks, buff, I appreciate it! I spent most of the last year bulking from 195 to 220 and honestly I am feeling somewhat bloated from it, so the cardio at the end is to fight that, but I still try to lift heavy.

[jfindon]

Damn, I took 1.5 scoops of Jack3d and feel nothing. Guess I should have taken at least two.

Stupid damn body.


EDIT: Ok, take that back I guess.

I took another scoop which put me at 2.5 total, and I felt a slight hint of urgency and started feeling like I was moving a lot faster. I was squatting 380 tonight and unracking the weight felt like nothing, and the first two or three sets I was flying. Usually by the last set I have to psych myself up for a minute and remind myself it's just 5 more reps, this time I was just like "Eh, last set, let's go." No extreme effects like the tingling face or anything, just a slight bounce in my step. No yawning either.

I did feel a difference, though nothing huge, but at the same time I do feel like it helped me get through the workout easier. Knowing my body I'll stop responding to it in a week but we'll see. At the very least it helped my mind out, I was actually thinking of trying 500lbs at the end of the workout. I'm usually so dead I just want to go upstairs and collapse after the final set.


Anyway:

ATG Squats
135x10
225x5

380x5
380x5
380x5
380x5
380x5

Yet again I've tied my high of 380x5x5. Last time was around Christmas and when my gram died, and I've had setbacks since that kept me from adding weight in the beginning. Next week I'll get to 385, and hopefully I'll be at 400x5x5 soon.

[captmorganm6]

Ok guys,been about a month since the last progress pic.This garage is really kickin my tail.Workouts have trickled down to non-existant,I just don't have the energy to tackle the weights after being outside all day.I'm kinda depressed because I know all my progress is going down the drain.Diet has gone out the window too but thankfully I'm not gaining a lot of weight.

Just finished hooking up all the electrical and finished staining the outside today.Overhead doors will be in on the 6th then they will call me to set up a time to come and install them.The pictures really don't do the size on the inside justice but here you go



View from front doors



View from side overhead door looking into where the new gym will be



I'm on alot more than I post keeping track of you guys but its usually sneak in and out then bed time.Keep up all the hard work

[jfindon]

Bastard. That's a kickass garage, I wish I could build one that size for my RX-7.

Speaking of which, does anyone know how big the box is for an IM bench? I get the feeling the store is going to call me to pick it up one of the days I bring the RX-7 to work, and that I won't be able to bring it home that day.


Oh, and another effect of Jack3d: I'm in a great mood right now. I don't remember the last time I was this upbeat this time of night, usually I'm breaking stuff left and right by now. I'm still not tired and feel like I have some energy, my legs aren't tired, and I'm actually happy. I wish it would stay this way, I'll have to try cycling on and off once I start getting used to it.

[Keetman]

I fit my powerblock bench in the front seat of a Geo Metro.....with both kids in the back.



Be creative, you can get it in there.

[animalfan]

paused bench press: 185x5x5
"rep" bench: 135x20x2
decline bench (smith machine): 90x10, 145x8, 160x6
rope pressdown: 20x4
hammer curl: 10x4
pullup: 5x5
inverted row: 10x5

paused bench was held at the chest for a "1, 2, press".

[captmorganm6]

Morning guys.

Well,after last nights post I decided to get a workout in and forgo any garage work before I head to real work this afternoon.Decided to jump back in with the 3 days a week 5x5 program to build back up.Dropped my max's down a little and gave it go.Bench and Row wasn't bad,didn't lose too much but my Squat has dropped dramatically.Only hit 2 reps on my last set of 5 with only 181 on the bar(OUCH!).

I kinda figured my squat would take the biggest hit from not working out hence the decision to use 5x5.3 squat days a week should bring it back up but boy is it gonna hurt for a couple weeks Going up and down a ladder should be fun for a while.

@JF-I'll trade ya my garage for your strength

[Keetman]

Hey guys. Cpt.....nice work on the gym.



Back at it today after freelancing and taking a short break for most of the last 6 weeks or so. We started phase 4 of the program today and it went pretty well. (For the record, we freelanced our workouts most of the 6 weeks.....we didn't take an extended break.....just paused the program we're doing).

This phase uses 3 different trisets with 90 second breaks. Each triset is done a total of three times.



#1

Wide Grip Pullups- x5
TBar Rows- 100# x 5
Rear Lateral DB Raises- 20# x 5

Repeated 2 more times with same reps



#2

Wide Grip Incline Bench- 110# x 8
Neut. Grip DB Bench Press- 50# x 8
DB Flys- 25# x 8

Repeated 2 more times with same reps



#3

Incline Reverse Crunch- x12
Hi to Lo Woodchopper- 40# x 12
BB Rollouts- x12

Repeated 2 more times. Increased the reps to 15 on the second 2 sets of woodchoppers....the weight was too light.



Row

1000m on C2 Rower- 3:59.9 minutes. (Recovering from chest cold, so tried to keep it around 4 minutes).




Total time 52 minutes.

[Mitrovski]

Capt, that looks to be coming along nicely. Once I get some land, I wanna build out something like that. Here's to hoping...one day!

Keet, that tri-set workout looks killer. I have an exercise I simply call the "trifecta" for my journal. Uses a tri-set like yours except I try and knock em out as close to back to back as I can, usually take 20-30 seconds to catch my breath. Basically, I load an ez-bar and do overhead tricep extensions using the inner angled grip, then do ez-curls using the intermediate angled grip, and then OH press with my hands wide as possible. Lately I use the Fat Grips with this and basically give myself enough time between the set to adjust the grips, and maybe get a swig of water. I'll do 3 sets and by the end I can barely knock out my last rep or two.

Last two workouts were pretty good.

Wednesday I only had 20-30 minutes so I did a long set of squats. Also, I'm trying to figure out the bands since this was my first full week throwing them in. Not sure if I want to use them every 2-3 weeks, or once a month, or something else... Any input from other band users is appreciated.

Regardless here's what I did, used the long bands for these 2 workouts. Set them up in a L shape for squats, and just straight loop for military press:

6/30
Squats
135 x 8
225 x 8
225 x 8 (w/ Orange mini band)
225 x 8 (w/ Red mini band)
225 x 8 (w/ Black mini band)
225 x 8 (tried to get real deep and pause a bit at the bottom, went ATG on several, almost got stuck at the bottom at one point)


7/1
More of an auxiliary day, hadn't done something like this in a while (6/3), felt good but am a bit sore today. I superset these, so each 2 exercises are done together (A,B,C).

Military press (A)
Light warm-up
135 x 8
135 x 8 (Fat Grips)
135 x 7 (FG & Orange mini band)
135 x 5 (FG & Red mini band)
135 x 4 (FG & Blk mini band)

DB Curl (Fat Grips) (A)
30 x 10 x 4

Chins (B)
+25 x 8
+25 x 7
+25 x 6

OH DB Press (Fat Grips) (B)
60 x 10 x 3

"Trifecta" as mentioned above (Fat Grips) (C)
85 x 10, 10, 7
85 x 7,8,8
85 x 7,8,6

GHR Sittups (C)
Band x 10
Band x 12
Band x 10
Band x 10

Also, threw in one set of close grip decline bench, 135 x 12 as a burnout at the end.



All in all some good workouts. Wasn't sure after the squats if I had the bands right, but by the next evening my legs were barely holding up...must be doing something right.

[Manzooka]

Just downed 2 scoops of Jack3d for tonight's squat workout based on some of these positive experiences. I'm hoping it gives my body a response similar to that of NO Extreme but at a more reasonable price.

Tonight will finish off the first week of my second cycle on 5/3/1. Good times. Mmmm, already feeling tingly.

[BRUTUSPLAC]

Well, I will probably paint my power rack this weekend. It has been disassembled for 2 months, just waiting for me to do something.
I will PROBABLY stick with the "dark bronze" as seen here...unless someone makes a cool recommendation for something else.



Im also still trying to determine if I will get those cool as hell handgrenade bumpers (only 35lb ones left) that Rogue has on closeout right now.....
The only bumpers I have are 10lb, 15lb and 25lb, so a pair (or more) of 35lbers would be nice and the next step up.

decisions decisions....

I love the color, !!!!!

[BRUTUSPLAC]

ok guys,been about a month since the last progress pic.this garage is really kickin my tail.workouts have trickled down to non-existant,i just don't have the energy to tackle the weights after being outside all day.i'm kinda depressed because i know all my progress is going down the drain.diet has gone out the window too but thankfully i'm not gaining a lot of weight.

Just finished hooking up all the electrical and finished staining the outside today.overhead doors will be in on the 6th then they will call me to set up a time to come and install them.the pictures really don't do the size on the inside justice but here you go

i'm on alot more than i post keeping track of you guys but its usually sneak in and out then bed time.keep up all the hard work

sooooooooooooo sweeettttttttttttttttttttt

[BRUTUSPLAC]

I hope has a great 4th of july with their loved ones,
peaceeeeeeeeeeee