Thanks! The space is a bit cramped but the equipment is pretty awesome.

Looks pretty legit, apart from the lol kilogram weights

Thanks! That is a made in the U.S. of A. bar that is messing me up with the kilos at that. All of the weights are in pounds and I just assumed the bar was as well. My kettlebells are in kilos though. I live in Metricville for temperatures, speed limits and long distances but can't seem to do kilograms or centimeters.

Those bench and row worksets can't have been very hard if you're able to do 9 body weight dips and 10 chinups.

Uh, lol?

?

I don't do dips but I was under the impression that they're somewhat comparable to bench pressing your bodyweight. If he's able to do sets of 9 then it seems like he should be able to do at least 20 reps of bench press at the weight he chose.

Similar for the chins/rows although the comparision isn't as direct.

Bench at the baby weights I'm using is the easiest of the bunch and I could probably do more than 10 per set but not by much. Rows I find quite difficult but mostly due to form issues trying to get my back approaching something resembling flat while convincing my hamstrings not to bust.

I have been working on chins for almost 5 months so they should be stronger than everything relatively. Dips progress pretty quickly I'm told. Bench and Rows I have only done 5 times each.

I plan to add 5 pounds to bench and squat, 2.5 to rows and only 1 pound to OHP and curls each workout until I have to scale back.

June 24 - forgot to step on scale

Poker night, no exercise. Surprisingly low number of beers.

2930 cal/305 carb/89 fat/208 protein/59 fibre

June 25 – 147.5 lbs

Mobility work and stretching done between sets. Messed up and didn’t add anything to squats. Added 5 pounds to bench, 2.5 to rows and 2 pounds to OHP and curls. OHP was super difficult and last reps of each set were sketchy again. Weight keeps dropping despite increased cals, I obviously have some sort of terminal illness.

Squats – bw x 10, 45lbs x 10, 80lbs x 20
Bench – 45lbs x 7, 75lbs x 10 x 3 sets
Bent over rows – 45lbs x 7, 70 lbs x 10 x 3 sets
OHP – 59.5lbs x 10 x 3 sets
Chin ups – 10/9/7
Dips – 9/8/8
Curls – 59.5lbs x 10 x 3 sets

2945 cal/272 carb/101 fat/233 protein/59 fibre

June 26 – 147.8 lbs

Rower – 2000m, 8:14.7
10min swim

2805 cal/296 carb/79 fat/237 protein/60 fibre

Is there a particular reason you're not interested in doing one of the barbell novice programs (SS, 5x5, GSLP, etc)? Even if you don't want to do those, I'd suggest dialing in your programming. You're doing 9 sets that hit triceps/chest/delts, 6 sets that hit lats/biceps, 1 set that hits quads/glutes, and no sets that hit hamstrings or lower back.

Was planning to do SS followed shortly thereafter by GSLP. Went to see CoachTrainerDude and he set me up with this instead. Still almost did SS > GSLP but decided to give his program a go. Will be going back to see him after some time to introduce deads. Will likely use GHD before that time.

If this is the routine he has you on then I have great doubts about his competence as a trainer, and further doubts that he will coach you correctly in the deadlift.

On an unrelated note, mods, it might just be an issue on my end, but it seems like the internet breaks whenever I try to load this thread. It might be better if his pictures were linked instead of embedded.

June 27 – 149.8 lbs

Mobility work and stretching done between sets. Added 10 pounds to squats this time having messed up and added nothing last workout. Could not complete the last couple reps of OHP on the last couple sets. Will use same weight next time. Still having trouble with form on Rows and expect this will be a struggle for a while. Worked until almost 10pm tonight after working until 7pm both days on the weekend. More than a wee bit tired and made for a late night tonight with such a late start on working out. /whine

Squats – bw x 10 x 2 sets, 45lbs x 10, 65lbx x 10, 90lbs x 20
Bench – 45lbs x 7 x 2 sets, 60lbs x 7, 80lbs x 10 x 3 sets
Bent over rows – 45lbs x 7, 72.5lbs x 10 x 3 sets
OHP – 45lbs x 7, 60lbs x 10/9/8
Chin ups – 10/9/8
Dips – 10/9/8
Curls – 60lbs x 10 x 3 sets

2589 cal/266 carb/75 fat/223 protein/53 fibre

June 28 – 149.5 lbs

10min+ swim

2622 cal/248 carb/85 fat/224 protein/40 fibre

You can change the # of posts that show per page. Mine is set to 100 but my mobile devices will usually crash when browsing logs with tons of embedded vids.


Regarding the pics, next H&F meetup at Floppy's house imo.

Sounds good. Be sure to set it in the three week window that we get the thaw in Canada so that the pool is usable. House is a pos so outdoor weather required. Line up single file for gym usage.

June 29 – 149.2 lbs

Got home from work super late so took a pass on exercise.

2726 cal/283 carb/83 fat/217 protein/49 fibre

June 30 – 148.6 lbs

7mins mobility work and stretching as a warm up and then did the rest between sets. Added 5 pounds to squat and bench. Snuck a half pound into the OHP but missed the last couple reps on the last couple sets again. Had trouble with curls at the same weight also. Will use same weight next time and this time I mean it. Wasn’t home from work until 9:30pm so this ran late again.

Canada Day today and I should be able to take a complete break from work until Monday or Tuesday now and hopefully recharge a bit.

Squats – bw x 10 x 2 sets, 45lbs x 10, 65lbx x 10, 95lbs x 20
Bench – 45lbs x 7, 65lbs x 7, 85lbs x 10 x 3 sets
Bent over rows – 45lbs x 7, 75lbs x 10 x 3 sets
OHP – 45lbs x 7, 60.5lbs x 10/9/8
Chin ups – 10/9/8
Dips – 10/9/9
Curls – 60.5lbs x 10 x 3 sets

2561 cal/248 carb/79 fat/226 protein/52 fibre

July 1 – 149.5 lbs
Miscellaneous backyard work for 5 or 6 hours. Lots of nice overhead work pruning some trees with a telescopic saw included.

10min+ swim

2622 cal/248 carb/85 fat/224 protein/40 fibre

July 2 – 149.8 lbs

8 mins mobility work and stretching as a warm up and then did the rest between sets. Added 5 pounds to squat and bench again. That is not going to last much longer. Used same weight as last workout for OHP and curls. Both really tough again, made a little headway on OHP. Chins regressed. Got the GHD assembled and squished into the garage.

Squats – bw x 10 x 2 sets, 45lbs x 10, 65lbx x 10, 100lbs x 20
Bench – 45lbs x 7, 65lbs x 7, 90lbs x 10 x 3 sets
Bent over rows – 45lbs x 10, 77.5lbs x 10 x 3 sets
OHP – 45lbs x 7, 60.5lbs x 10/9/9
Chinups – 10/9/7
Dips – 10/10/8
Barbell curls – 60.5lbs x 10 x 3 sets

2746 cal/275 carb/90 fat/207 protein/33 fibre

Matador for dips:


I have been using it with my back to the rack and hands out at the very end of the bars. I am able to get the most forward lean that way.



Assembled GHD:


Cramped garage is even more cramped now. If I fail a dip I can now scalp myself on the foot plate.

nice set up and nice work!

Thanks much!

I've never had a home gym so I'm wondering if the ratio of friends and family who claim they're going to start working out with you (and then actually showing up) is higher or lower than if you're taking them to a commercial gym.

Probably similar I would guess, at approaching zero.

At my age and working around my family and work schedule no one would possibly be able to work out with me regularly. I don't expect it will get a lot of action other than from myself. Maybe the odd one-off here and there. My kids have used it more than my wife so far and I'm not sure how much that might change. She still hasn't taken her barbell out of the packaging. I had such a tough time getting mine out I haven't bothered either.

July 1 macro correction – 2795 cal, 172 carb, 161 fat, 178 protein, 41 fibre. Picked up the wrong day when I posted. Apparently my subconscious was embarrassed by my bacon, burgers and hot dog choices.

July 3 – 150.6 lbs

Did a little circuit out by the pool today while the kids were playing.

4 rounds of:

125 foot farmer’s walk with a 53lb kettlebell and 44lb kettlebell (alternated hands each round)
20 situps on AbMat
10 burpees
100 reps jump rope
Russian twists, 10 each side with 20lb slam ball

Rested between exercises as required (and during those f’ing burpees – I don’t think I made it through a round of 10 without at least a small break for 3 of the 4 rounds)

Spent a few hours in the pool throughout the day as well but basically just played with the kids.

2399 cal/241 carb/59 fat/218 protein/45 fibre