Approved Log Training Cycle Comeback Log

[ballin2504]

This is my home gym, where all of my weight training takes place. I have only 3 machines, but they're quality, commercial gym pieces. Leg press, convertible leg extension/leg curl and lat pulldown. Dumbbells from 5 to 90 lbs and about 1,000 lbs of Olympic plates in all sizes 2-1/2 through 45. Power rack is home made (obviously) with home made chinup bar at the top. Nothing fancy but it gets the job done. We also have a Life Fitness treadmill which is in the next room, currently. I'm going to rearrange things a little bit to make room for it, unless my wife objects. She trains here, too.View attachment 35135

Nice start to the log and I really like the gym. Can definitely ge tit done!

 

[ROIDDERS]

The left wall in the picture has Tyvek paper on the framing. That wall is not finished yet. The right, where you see the rusty tin and worn out looking siding is finished. I salvaged all that material (as well as the framing material) from the original garage that was on my property. This place is over 125 years old; the garage was leaning and trying to fall down. I took it apart a piece at a time and saved just about all the material for re-use.

ah okay. still work to do

 

[EMW14]

This morning the scale showed 191. 3rd day in a row over 190, so I guess I've gained a pound. Hopefully it's muscle and not fat... I increased calories over the past week from an average of 3695 in prior weeks to 4050 over the past 6 days.

Today is back day. I'm going to try to throw some bicep curls in as well. I'm extremely tired today. I mentioned sleep being a constant problem for me. I've decided to start setting an alarm so I get up consistently at 0600 or 0615 (two alarms, actually, one at each time). Hopefully that will lead to better sleep. So far is hasn't.

Some warmup including shoulder stretching and a set of lightweight lateral raises, 10 lbs for 20 reps. By rep 17, my left shoulder quit sounding like it has gravel in it.

Also some hamstring/lumbar spine stretching.

Started with lat pulldowns, beginning with 180lbs:

180: 1x10
185: 1x10
190: 1x10
195: 1x8
200: 2x8

Pretty good lat pump after that.

Barbell rows:
135: 1x10 - my low back is going to dictate how heavy and how many sets. Remember leg day was yesterday and I'm fatigued (my low back especially) from it.
155: 1x10 - low back actually felt better during this set than the previous.
175: 1x8 - my lats have just about had it already. Major pump. The last rep or two I couldn't get the full contraction. At my biggest and strongest, I was doing barbell rows with 225. I'll get back to that...

That's it for back today. Little bit of biceps:

Hammer curls seated on 45° incline bench with external rotation. This is actually a rotater cuff/biceps tendon PT exercise. The incline bench provides for a very good bicep stretch and a full range of motion.

15 lbs: 2x10
20 lbs: 1x10

I tossed in some lightweight Arnie presses for the rotater cuff supersetterd with the incline hammer curls:
10 lbs: 1x10
12 lbs: 1x10

I'm very grateful for my home gym. I would be totally embarrassed to be doing - and struggling at that - Arnie presses with such light weight in public.

EZ curl bar: bar weighs 20 lbs. Weights below are total including the bar.

40: 1x10
60: 1x10

Biceps and forearms are PUMPED. My forearms are probably going to painfully cramp when I'm washing my hair in the shower this evening....

Food this morning is the same breakfast as yesterday, no changes. I'm having my berry protein shake now. Chicken is already cut for lunch; that will be as usual, salad + chicken. We'll see what afternoon snack brings. Probably a hard boiled egg and something else. No idea what my wife has in mind for dinner yet; we haven't discussed it yet today.

Another problem has arisen: my hand HURTS. I had this surgery 12/8. The surgeon told me when I asked the recovery period would be 10 weeks. I OBVIOUSLY didn't ask enough questions. I needed the surgery because I was in constant pain. But I'm still in more or less constant pain. And I'm F-ing pissed about it. It's now been 19 weeks. My range of motion is still very limited (to some extent that will be permanent since one of the joints has been fused) and my thumb is still very weak, as I memtioned before despite working on that fairly diligently.

Nothing much I can do about it but keep pushing forward, but I am FED UP with being in pain.

 

[EMW14]

ah okay. still work to do

LOTS of work to do. We moved here almost 4 years ago and EVERYTHING is a work in progress.

 

[SuperAbsVin]

This morning the scale showed 191. 3rd day in a row over 190, so I guess I've gained a pound. Hopefully it's muscle and not fat... I increased calories over the past week from an average of 3695 in prior weeks to 4050 over the past 6 days.

Today is back day. I'm going to try to throw some bicep curls in as well. I'm extremely tired today. I mentioned sleep being a constant problem for me. I've decided to start setting an alarm so I get up consistently at 0600 or 0615 (two alarms, actually, one at each time). Hopefully that will lead to better sleep. So far is hasn't.

Some warmup including shoulder stretching and a set of lightweight lateral raises, 10 lbs for 20 reps. By rep 17, my left shoulder quit sounding like it has gravel in it.

Also some hamstring/lumbar spine stretching.

Started with lat pulldowns, beginning with 180lbs:

180: 1x10
185: 1x10
190: 1x10
195: 1x8
200: 2x8

Pretty good lat pump after that.

Barbell rows:
135: 1x10 - my low back is going to dictate how heavy and how many sets. Remember leg day was yesterday and I'm fatigued (my low back especially) from it.
155: 1x10 - low back actually felt better during this set than the previous.
175: 1x8 - my lats have just about had it already. Major pump. The last rep or two I couldn't get the full contraction. At my biggest and strongest, I was doing barbell rows with 225. I'll get back to that...

That's it for back today. Little bit of biceps:

Hammer curls seated on 45° incline bench with external rotation. This is actually a rotater cuff/biceps tendon PT exercise. The incline bench provides for a very good bicep stretch and a full range of motion.

15 lbs: 2x10
20 lbs: 1x10

I tossed in some lightweight Arnie presses for the rotater cuff supersetterd with the incline hammer curls:
10 lbs: 1x10
12 lbs: 1x10

I'm very grateful for my home gym. I would be totally embarrassed to be doing - and struggling at that - Arnie presses with such light weight in public.

EZ curl bar: bar weighs 20 lbs. Weights below are total including the bar.

40: 1x10
60: 1x10

Biceps and forearms are PUMPED. My forearms are probably going to painfully cramp when I'm washing my hair in the shower this evening....

Food this morning is the same breakfast as yesterday, no changes. I'm having my berry protein shake now. Chicken is already cut for lunch; that will be as usual, salad + chicken. We'll see what afternoon snack brings. Probably a hard boiled egg and something else. No idea what my wife has in mind for dinner yet; we haven't discussed it yet today.

Another problem has arisen: my hand HURTS. I had this surgery 12/8. The surgeon told me when I asked the recovery period would be 10 weeks. I OBVIOUSLY didn't ask enough questions. I needed the surgery because I was in constant pain. But I'm still in more or less constant pain. And I'm F-ing pissed about it. It's now been 19 weeks. My range of motion is still very limited (to some extent that will be permanent since one of the joints has been fused) and my thumb is still very weak, as I memtioned before despite working on that fairly diligently.

Nothing much I can do about it but keep pushing forward, but I am FED UP with being in pain.

slamming the training today bro
your hand hurts you doing some rehab ice therapy on it?