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  1. #1
    Clearly Irrational blue9steel's Avatar
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    There is no spoon

    Left 24 Hour Fitness and now working out at my new home gym:



    I figure new gym, time for a new log. My old one is here.

    Some motivating music to kick things off:




    My plan is to wrap up the few remaining days of my current routine, making the minimum number of adaptations due to equipment changes. The next routine will likely be a kitchen sink design so that I can play with as many of my new toys as possible and likely won't be the most efficient setup. Once that settles down a bit I'm going to mess around with some supersets now that I don't have to share as much. In a few months it'll be time to get really serious and do a full review of my programming and see if I want to tweak some major variables like progression schemes and periodization.

    Current lifts:
    OHP 3x3x157.75 / Pullups 3x3x 42.25
    Bench 3x3x227.5 / Bent Row 3x3x238.5
    Squat 3x3x293 / Deadlifts 3x3x450
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  2. #2
    Clearly Irrational blue9steel's Avatar
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    Monday Sep 2 - Strength Push Day
    ----------------------------------------
    Warmup [BIKE-5m@15]
    BTN Press 3x8x95wbar SETS: 5/5 5/5 5 **Reset weight a bit since I was using the Smith machine before
    Overhead Squats 5x5x66.5w45:SSB135P5T5
    Roman Situps 3x15DPx20 SETS: 5/5 5/5 5/5 **Didn't push it too hard since I was doing leg raises before
    Mono Bench 3x5x191w135 **May have to adjust my grip some more, Ohio bar rings seem a different width than the 24hr fitness ones
    OVHD 3x75-40s

    First workout in the new gym went well, getting used to all new equipment so I didn't try and go too crazy.
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  3. #3
    Clearly Irrational blue9steel's Avatar
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    Tuesday Sep 3 - Power Pull Day
    ------------------------------------
    Posture Work [CHINx6-40s+NODx20]
    Pullups [HANGx3-30s] {HOLDx3-25s} 3x3x42.25wbw
    V Pulldowns (3s) 3x12DPx140w100 SETS: 8 8 8
    Bent Rows 3x3x238.5w185
    Deadlifts 3x3x450w315M4
    XLEG 3x50-60s
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  4. #4
    Registered User shaneinga's Avatar
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    That home gym definitely has me green with envy. Very nice set up. Welcome to the journals.
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  5. #5
    temporary illusion supramax's Avatar
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    Originally Posted by blue9steel View Post
    Left 24 Hour Fitness and now working out at my new home gym:



    I figure new gym, time for a new log. My old one is here.

    Some motivating music to kick things off:




    My plan is to wrap up the few remaining days of my current routine, making the minimum number of adaptations due to equipment changes. The next routine will likely be a kitchen sink design so that I can play with as many of my new toys as possible and likely won't be the most efficient setup. Once that settles down a bit I'm going to mess around with some supersets now that I don't have to share as much. In a few months it'll be time to get really serious and do a full review of my programming and see if I want to tweak some major variables like progression schemes and periodization.

    Current lifts:
    OHP 3x3x157.75 / Pullups 3x3x 42.25
    Bench 3x3x227.5 / Bent Row 3x3x238.5
    Squat 3x3x293 / Deadlifts 3x3x450
    Wow, very nice. I'm an extreme minimalist, but your home gym doesn't seem overdone.
    It is no measure of health to be well adjusted to a profoundly sick society.

    It's easy to not be afraid of tigers when you're sitting in your living room watching a television program about tigers. When you're in the jungle where the tigers are, it's quite a different story.
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  6. #6
    Clearly Irrational blue9steel's Avatar
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    Originally Posted by shaneinga View Post
    That home gym definitely has me green with envy. Very nice set up. Welcome to the journals.
    Thanks, cost a pretty penny but I'm saving about 40 minutes a day which on my schedule is amazing. Been journaling for a while but decided it was time to move to the over 35 section, which I wasn't aware of when I created my previous one.

    Originally Posted by supramax View Post
    Wow, very nice. I'm an extreme minimalist, but your home gym doesn't seem overdone.
    I tried very hard to buy what I needed but nothing extra, didn't quite succeed but I think I got close. I did spring for quality this time around though.

    Gym build thread if you're interested. https://forum.bodybuilding.com/showthread.php?t=177351261
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  7. #7
    Elite Member Club azzspankr's Avatar
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    That's a good looking gym, op
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  8. #8
    Focus on yourself kimm4's Avatar
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    Looks great love it!
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  9. #9
    Clearly Irrational blue9steel's Avatar
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    Originally Posted by azzspankr View Post
    That's a good looking gym, op
    Now I just need to build up some lifts worthy of its majesty.
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  10. #10
    temporary illusion supramax's Avatar
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    Originally Posted by blue9steel View Post
    ... I tried very hard to buy what I needed but nothing extra, didn't quite succeed but I think I got close. I did spring for quality this time around though.

    Gym build thread if you're interested. https://forum.bodybuilding.com/showthread.php?t=177351261
    Interesting and very detailed thread.
    It is no measure of health to be well adjusted to a profoundly sick society.

    It's easy to not be afraid of tigers when you're sitting in your living room watching a television program about tigers. When you're in the jungle where the tigers are, it's quite a different story.
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  11. #11
    Clearly Irrational blue9steel's Avatar
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    Originally Posted by supramax View Post
    Interesting and very detailed thread.
    I got a lot of good feedback that helped on my decisions. Over the years I've used the forum quite a bit so I try to give back when I can.
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  12. #12
    Clearly Irrational blue9steel's Avatar
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    Wednesday Sep 4 - Power Push Day
    ------------------------------------------
    Warmup [BIKE-5m@16]
    Overhead Press 3x3x158w95
    Squats 3x3x293.5w225/135P5T5
    Bench 3x3x200
    Dips 3x8x34wbw
    WSST EZ+10x3-60s

    Still searching for the right grip width on my new Ohio bar for Bench. Monday was thumbs on inner rings, today was pinkies on outer rings which moved it in a bit. Watched some Alan Thrall videos, going to keep experimenting till I get comfortable. I feel like the monolifts are helping on bench and I'm starting to get used to them on the re-rack. For squat, using the monolifts still feels weird but I'll keep at it. Overall a good workout today.
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  13. #13
    Humble Megalomaniac ElrondHubbard's Avatar
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    Beautiful setup, Mr. Steel! I feel like I dozed off and was wandering through a gym rat's dream!
    I'm out, standing in my field.

    64 and still a newbie.
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  14. #14
    Clearly Irrational blue9steel's Avatar
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    Originally Posted by ElrondHubbard View Post
    Beautiful setup, Mr. Steel! I feel like I dozed off and was wandering through a gym rat's dream!
    Thanks! I'm pretty happy with it so far, finished workout number four using it today.
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  15. #15
    Clearly Irrational blue9steel's Avatar
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    Thursday Sep 5 - Deload Pull Day
    --------------------------------------
    Posture Work [EXTD 15x5-50s]
    DB Pullovers 3x12DPx80w40 SETS: 11 11 11
    Face Pulls (3s) 5x15DPx30 SETS: 10 10 10 10 10 **Rope low rows didn't work so well on the Powertec compared to a cable column so I swapped them out
    Kroc Rows 1x30DPx85w60x5 SETS: 22
    Rear Delt Raise 3x8x145.5w95
    Hip Thrusts (3s) 3x8x305
    HIPF 3E-40s

    One more day on the old routine then it's time to make some changes so I can play with more of my new toys. Working on the new setup now.
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  16. #16
    Clearly Irrational blue9steel's Avatar
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    Friday Sep 6 - Deload Push Day
    -------------------------------------
    Warmup [BIKE-5m@16]
    Incline Laterals(3s) 3x15DPx12 SETS: 9 9 9
    Reverse Lunges 3x3Ex167.5w95
    Incline DB Press 3x12DPx45 SETS: 10 10 10
    Wrist Roller [DORSx3-60s] 3x3Ex83w50
    OVHD 3x75-40s
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  17. #17
    Clearly Irrational blue9steel's Avatar
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    Put together the kitchen sink routine but it was a giant mess and looked stupid even on paper. I decided to shoe horn in a few changes into my current routine instead, mostly just adapting it to the extra equipment I have available now. Rough layout below:

    MASS CYCLE
    ===
    PULL DAY
    ---
    CHIN+NOD
    Neutral Grip Pullups 3x8RP
    Cable Rows (3s) 3x12DP
    Trap Bar Shrugs 3x8
    Power Cleans 4x5
    XLEG

    PUSH DAY
    ---
    Warmup: Bike
    Arnold Press 3x12DP
    CS::Front/Overhead Squats 3x5
    DB Bench 3x15DP
    Standing Calf Raises 3x15DP
    WSST

    STRENGTH CYCLE
    PULL DAY
    ---
    EXTD
    Chinups 3x5
    T-Bar Rows 3x5
    Cable Extensions 3x15E
    Trap Bar Deadlifts 3x5
    XLEG

    PUSH DAY
    ---
    Warmup: Bike
    Overhead Press 3x5
    SSB Squats 3x5
    Roman Situps 3x15DP
    Fat Bar Bench 3x5
    OVHD

    POWER CYCLE
    ===
    PULL DAY
    ---
    CHIN+NOD
    Pullups 3x3 [HANG] {HOLD}
    V-Handle Pulldowns (3s) 3x12DP
    Bent Rows 3x3
    Deadlifts 3x3
    BANK

    PUSH DAY
    ---
    Warmup: Bike
    Overhead Press 3x3
    Squats 3x3
    Bench 3x3
    Dips 3x8
    WSST

    DELOAD CYCLE
    ===
    PULL DAY
    ---
    EXTD
    DB Pullovers 3x12DP
    Face Pulls (3x) 5x15DP
    Kroc Rows 1x30DP
    Rear Delt Raise 3x8
    Hip Thrusts 3x8 (3s)
    HIPF

    PUSH DAY
    ---
    Warmup: Bike
    Lateral Raises(3s) 3x15DP
    Reverse Lunges 3x3E
    Incline DB Press 3x12DP
    Wrist Roller 3x3E
    OVHD
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  18. #18
    Clearly Irrational blue9steel's Avatar
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    Sunday Sep 8 - Mass Pull Day
    -------------------------------
    Posture Work [CHINx6-40s+NODx20]
    Neutral Pullups 3x8xbw SETS: 8 6/6 4/4/4 2
    Cable Rows (3s) 3x12DPx200w110 SETS: 8 8 8
    Trap Bar Shrugs 3x8x185w135 SETS: 5/5 5/5 5
    Power Cleans 3x5x159w135
    XLEG 3x50-60s

    Had some extra time today for a change so I figured why not work out since the gym is at home now? Had a good session.
    Last edited by blue9steel; 09-09-2019 at 11:33 AM.
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  19. #19
    Clearly Irrational blue9steel's Avatar
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    Monday Sep 9 - Mass Push Day
    ------------------------------------
    Warmup [BIKE-5m@16]
    Arnold Press 3x15DPx40w25 SETS: 15 7/8 6/6
    CS::Front/Overhead Squats 3x5x123/67w135P5T5/45
    DB Bench 3x15DPx45 SETS: 15 15 15
    SSB Calf Raises 3x15DPx225 SETS: 10 10 10
    WSST EZ+11x3-60s

    1. For some reason the Arnold Presses using my hex dumbbells and the Rep bench felt much heavier than the ones at 24hr Fitness, no idea why.
    2. Dropping from five sets to three and doing Compound sets of Front/Overhead squats went pretty well. They don't overlap as much as you'd think. I liked it and I'm going to keep that change.
    3. Guessed on the weight increase when I dropped the reps on DB Bench, didn't quite get it right but it'll go up fast so no big deal.
    4. Not sure I liked using the SSB for calf raises, it felt like I was expending too much effort fighting the bar which wasn't really relevant in this case. Additionally, I think I want to move to using the side of the lifting platform instead of the front of the rack so that I can get some dorsiflexion. Haven't quite worked out all the details yet, going to play around with that.
    5. Despite eating at what should have been a slight surplus based on my numbers from my last cut I'm continuing to slowly lean out. I've lost about 3.5 pounds and my bodyfat & waist measurements have gone down. The weight loss has started to slow down the last few weeks so I think I'm approaching equilibrium. I'm fine with recomping for the moment so I'm going to just roll with it.
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  20. #20
    temporary illusion supramax's Avatar
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    Originally Posted by blue9steel View Post
    Monday Sep 9 - Mass Push Day
    ------------------------------------
    Warmup [BIKE-5m@16]
    Arnold Press 3x15DPx40w25 SETS: 15 7/8 6/6
    CS::Front/Overhead Squats 3x5x123/67w135P5T5/45
    DB Bench 3x15DPx45 SETS: 15 15 15
    SSB Calf Raises 3x15DPx225 SETS: 10 10 10
    WSST EZ+11x3-60s

    1. For some reason the Arnold Presses using my hex dumbbells and the Rep bench felt much heavier than the ones at 24hr Fitness, no idea why.
    2. Dropping from five sets to three and doing Compound sets of Front/Overhead squats went pretty well. They don't overlap as much as you'd think. I liked it and I'm going to keep that change.
    3. Guessed on the weight increase when I dropped the reps on DB Bench, didn't quite get it right but it'll go up fast so no big deal.
    4. Not sure I liked using the SSB for calf raises, it felt like I was expending too much effort fighting the bar which wasn't really relevant in this case. Additionally, I think I want to move to using the side of the lifting platform instead of the front of the rack so that I can get some dorsiflexion. Haven't quite worked out all the details yet, going to play around with that.
    5. Despite eating at what should have been a slight surplus based on my numbers from my last cut I'm continuing to slowly lean out. I've lost about 3.5 pounds and my bodyfat & waist measurements have gone down. The weight loss has started to slow down the last few weeks so I think I'm approaching equilibrium. I'm fine with recomping for the moment so I'm going to just roll with it.
    I'm doing the rotating press (aka 'Arnold Press') now, too. I do a strict clean into the starting position for each rep. Try it, you might like it.
    Anyways, what does 'Arnold Press 3x15DPx40w25 SETS: 15 7/8 6/6' mean? I get parts of it, but not all of it. Thanks in advance.
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    Originally Posted by supramax View Post
    I'm doing the rotating press (aka 'Arnold Press') now, too. I do a strict clean into the starting position for each rep. Try it, you might like it.
    Anyways, what does 'Arnold Press 3x15DPx40w25 SETS: 15 7/8 6/6' mean? I get parts of it, but not all of it. Thanks in advance.
    I do them seated and use my knees to bounce the weight up to help me get setup for the first rep. Decoding that mess looks like this:

    3 sets of 15 reps using double progression (most would likely write that 8-15), working weight is 40lbs, warmup weight is 25lbs (10 reps or the same as the set if lower unless otherwise specified). Actual work sets were 15 reps, normal rest, 7 reps, short rest, 8 reps, normal rest, 6 reps, short rest 6 reps. Basically the spaces are normal rest and the slashes are short rest.
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    Originally Posted by blue9steel View Post
    I do them seated and use my knees to bounce the weight up to help me get setup for the first rep. Decoding that mess looks like this:

    3 sets of 15 reps using double progression (most would likely write that 8-15), working weight is 40lbs, warmup weight is 25lbs (10 reps or the same as the set if lower unless otherwise specified). Actual work sets were 15 reps, normal rest, 7 reps, short rest, 8 reps, normal rest, 6 reps, short rest 6 reps. Basically the spaces are normal rest and the slashes are short rest.
    Thank you. I really like that exercise.

    EDIT: Is it 40 lbs total weight or 40 lb dumbbells?
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    Sorry if the question came across as an insult, but when I do double dumbbell, I always list total weight. Also, some exercises I do really slowly, so a small poundage is a decieving number.
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    Originally Posted by supramax View Post
    Sorry if the question came across as an insult, but when I do double dumbbell, I always list total weight. Also, some exercises I do really slowly, so a small poundage is a decieving number.
    No insult taken, it's a fairly dense way to write it and I'm not surprised it wasn't clear to someone else. I don't like using huge amounts of space just to record a single workout.

    Yeah, if you're listing both dumbbells that would make for bigger numbers for sure. In this case it was one 40lb dumbbell in each hand. Nothing super slow going on here, I would record that if I were, basically just decent controlled reps. Having trouble imagining being strong enough to do that with 80lbs in each hand but I'm sure there is someone out there who does.
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    Originally Posted by blue9steel View Post
    No insult taken, it's a fairly dense way to write it and I'm not surprised it wasn't clear to someone else. I don't like using huge amounts of space just to record a single workout.

    Yeah, if you're listing both dumbbells that would make for bigger numbers for sure. In this case it was one 40lb dumbbell in each hand. Nothing super slow going on here, I would record that if I were, basically just decent controlled reps. Having trouble imagining being strong enough to do that with 80lbs in each hand but I'm sure there is someone out there who does.
    I'm sure there is, but your numbers are very decent. Thanks, again.
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    I have found going from gym to gym that weights can vary a good bit in feel. I like my current gym, they are the lighter feeling weights.
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    Originally Posted by shaneinga View Post
    I have found going from gym to gym that weights can vary a good bit in feel. I like my current gym, they are the lighter feeling weights.
    Yeah, I've noticed that as well. Could be something as simple as a different weight distribution for my hex dumbbells vs the flatter urethane ones at the gym.
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    Tuesday Sep 10 - Strength Pull Day
    -----------------------------------------
    Posture Work [EXTD 15x5-60s]
    Chinups 3x5x21.5wbw
    T-Bar Rows 3x5x190w180/135
    TRX Reverse Flyes 5xRP SETS: 10 10 10 10 10
    Trap Bar Deadlifts 3x5x365w225/315
    XLEG 3x50-60s

    1. Chinups on the multigrip bar are much nicer on my wrists since I don't have to go so wide as the pullup stand at 24hr Fitness.
    2. Used my new hog legs t-bar row attachment today. The bad news is that as designed it doesn't work the way I want it to, forces you into a very upright posture with lower range of motion. The good news is that if you just use it as a spacer, you've got all the room you need to use 45lb plates while using an old school v-handle under the bar approach. It's still a bit different so I reset the weight a bit and I'll work my way back up. Still better than having to buy a ton of 35lb or 25lb plates that would be used only for that one exercise.
    3. Couldn't get cable reverse flyes or extensions working the way I wanted on the Powertec since there is no middle pulley. Tried doing reverse flyes with the TRX straps instead since we had some around for my wife. In the short term this looks like a decent exercise, I was certainly able to create some good tension in the right region of my back. Long term I'm not sure the progression potential will really be there and I'll have to find something else. I'll have to figure out what my best choice for an external rotator exercise is given what I have available.
    4. Did trap bar deadlifts for the first time in a long time since I have one at home and the one at the gym was usually not available. Definitely a different exercise. Some problems A) The knurling on my bar is very aggressive and actually was quite uncomfortable at working weight B) Straps didn't work very well so I'm grip limited rather than leg limited C) It seemed to hit mostly my upper back and quads with a bit of glutes and I'm using this exercise slot to hit hamstrings and associated muscles so it's not ideal for what I want to do. Hip thrusts already do for me most of what this would and do it better. Long story short it was interesting but I'm going to go back to conventional deadlifts for this part of my routine.
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    Not feeling well today, no workout.
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    Originally Posted by blue9steel View Post
    Not feeling well today, no workout.
    It happens. Just stay hydrated.
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