Logbook

[O-Train]

First day lifting again. Went to the gym last week but just did cardio. Kept things light and didn't focus on anything in particular.

Squat 135x5 225x10 225x10
Bench 135x10 185x6
High Elbow Row 70x12 120x10
Calf Raise 255x6 255x6
Rolling DB Tricep Ext. 35x10
Chin Ups BW x4+3

[O-Train]

Did 30 minutes on the bike on Wednesday. Today was another fairly light day. Just trying to get back into things.

Deadlift 135x5 225x5 275x5
Seated Dumbbell Shoulder Press 50x8 65x7
High Elbow Row 140x10 140x10
Hammer Strength Unilateral Chest Press 120x12 120x12
Chin Ups BWx5 BWx3

[Thorgrim]

Had a good workout today. If any of you guys are ever asked to spot someone don't be like the guy that spotted me today. Hooked one finger around the middle of the bar and left it there the whole time. Not only was it not helpful but every time the bar touched my chest his finger dug into my sternum. Moral of the story is even among the guys who look like they know what they're doing most of them don't have a sweet clue. Proper spotting is such a basic aspect of weightlifting but the majority of people don't know how.

Bench Press 135x7 195x5 210x5 220x5
Seated Supinated Lat Row 120x10 140x8 140x8
Rolling DB Tricep Extension 35x10 35x10

Whenever i am forced to ask for a spot from someone I am not used to I always give specific instructions before the set like: "Help me un-rack but don't touch the bar unless I get stuck for more then a couple seconds or if I ask for help"
If i don't they usually **** it up.

[O-Train]

Step 1 of my home gym today...well...maybe step 0.5 Picked up a 5x7x1/2'' vulcanized rubber trailer mat from TSC. On sale for $44.99+tax.

Still have my gym membership so the plan is just to buy little bits at a time. Putting the word out for Christmas, Birthday etc...

Workouts haven't been anything special. As the consistency builds back up so to do the numbers.

[cog]

Any plans for a cage?I built a cheapo reverse hyper with plumbing pipe and a wood platform and a GHD with a wood platform for your feet and a heavy bag laid across the rack pins for the curved part where your knees touch.

[O-Train]

Any plans for a cage?I built a cheapo reverse hyper with plumbing pipe and a wood platform and a GHD with a wood platform for your feet and a heavy bag laid across the rack pins for the curved part where your knees touch.

Definitely have plans for a cage. Hoping to get one with a chinup bar, dip bar attachments, hi/low plate loaded pulleys for pulldowns and rows. Going to build a calf block and I saw an interesting video on youtube of how to do donkey calf raises with a bar pad in a cage: http://www.youtube.com/watch?v=K1Grc_xpCzs

Also have some ideas using a land mine that attaches to a squat rack. Then get a dip belt or some kind of harness and hook that around the bar - load up the one end of the oly bar and use that for standing calf raises. Figure it would be a little less awkward than a bar across the shoulders. I only really have room for a squat rack so I'm trying to get a little creative.

[O-Train]

I've been on a bit of a spending spree lately. Given my current finances...probably not the best move but sometimes when opportunity strikes you just have to jump for it. Driving to Meaford tomorrow to pickup about 90 pairs of surplus combat boots that I won in a government auction. I'm hoping the sale of the boots will more than finance my second purchase (Merry Christmas and Happy Birthday to me).

Everything I need for my garage gym and less than what I thought I would have to pay. Plus the guy has a 3/4 ton truck and it looks like he may be able to help with delivery:
http://guelph.kijiji.ca/c-buy-and-se...AdIdZ423863726

Haven't been lifting lately because I'm having tendon issues in my right middle finger (kind of like trigger finger but maybe not). Hoping once everything is setup I can start getting strongish again.

[O-Train]

Just finished building a calf block out of some scrap pieces of 2x4. Feels solid and I can't wait to try it out with some weight on my back.

[O-Train]

Home Gym is all setup and ready to go. Turns out there is 600lbs of plates instead of the advertised 560lbs. Now just need to unload all these boots and get the dishwasher installed this weekend and I should have lots of room to start lifting!

[O-Train]

Had my first workout in my garage gym on Sunday. It went pretty well. The only thing I really need is a couple more spring collars and it would be nice to have a weight tree. Weak right now but hopefully things bounce back fairly quickly.

Bench Press Bar x10 135x8 135x10 185x3 185x4
Supinated Lat Pulldown 140x10 140x10
Posterior Delt Flys Handles+5x10 (3)
EZ bar curls +50x10 +50x13
EZ Bar rolling Tricep Extension +50x13 (2)