We built this city on rock and swole

KiNgPiN83 · 19 Jun 2015 at 14:19

So, a new year a new log.. Last year/early this year I quit the gym as I moved further away from it and at nearly £50 a month it was quite expensive. This has meant that I have put on weight and probably lost all/the little gains I had.

Me and the fiancé are now also expecting a little son in November so with this in mind I thought it was time to bring the gym to me...

As our garage is an old one we decided and the scoob doesn't really fit in it. (It does but that is literally all that you can get in there when its in..) I decided that I should make it my gym. :cool:

Here are some pictures of the garage/gym makeover in progress:

Had some new doors put on it, put in some brand new guttering:

View into of garage/gym:

View out of garage/gym:

Here are some pictures of the gym since I have finished decorating:

Outside with added solar light gains and protein laden bird feeders

Inside

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And here is what I am going to put in the gym as a starting point: (Due to arrive 23/6/2015)

Bodycraft F430 Power Rack
Bodymax PM121 Weight Bench
Bodymax 145kg Olympic Rubber Radial Barbell Kit with 7 ft bar and spring collars
Bodycraft F432 Dip Attachment for F430 Power Rack
BodyCraft F433 Extra Bar Hooks for F430 Power Cage

And here are some pictures of everything now in place!

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KiNgPiN83 · 19 Jun 2015 at 14:27

So more importantly, anyone can have a gym but its what you do in it that counts... To start off I am going to do a few months of Stronglifts. Although its pretty boring I found it pretty effective and results are easy to track. I reckon 6 injury free months of that will have me back to where I was before.

I'll also post the pictures of my gym upgrades as and when they happen as well as my progress.

Stats as of now:

Height - 6ft 2
Weight - 104kg... (Hold me)

Composition - Marshmallow

PeeB's
Kingpin83 ----------- 80 / 120 / 160 --------------------- [96] ------360

Goals:
Reduce weight - low 90's/high 80's
Reaacquire gainz
Hit 400kg total by Xmas

Watch this space...

KiNgPiN83 · 19 Jun 2015 at 14:54

mrthingyx said:
Damn... how come you can gain weight so impressively? It took me ages of eating (what I thought was) everything and still only just about cracked 100kg.

Dude.. Its terrible.

I'm not blaming the fiancé but when we got together I was in the very low 90's. In 2012 when I did the Brighton marathon I was low 80's!!! Still, if you want to gain weight follow my x step guide:

* Stop lifting
* Stop cardio
* Eat anything you like and far more than what you require
* Profit

Still, I've recognised it and now I'm doing something about it. Never shall I do this to myself again. I'm hoping the convenience of the home gym will help.

KiNgPiN83 · 23 Jun 2015 at 12:26

Let the games begin!!!

Powerhouse are a bit tardy on deliveries but they stuck with their promise of a free bench upgrade. Got the 122 instead of the 121. Just got to grab the floor mats from the parents as they were delivered to theirs and I can then get this show on the road.

KiNgPiN83 · 24 Jun 2015 at 22:15

Finally managed to get all these goodies put together this evening:

So I will do a few sessions over the next few days to get my body re-used to the idea of weightlifting again. Hopefully this will get the worst of the DOMS out of the way for me to start on strong lifts on Monday. Woohoo!!!

KiNgPiN83 · 25 Jun 2015 at 12:02

Me too! Its going to be so good having a home gym. "Just popping down the garage for some gainz!" :cool:

I feel proper knackered today after building that and painting the new arrivals room. I've ordered 6 more mats to go at the front of the rack as a deadlift area. Then all I need are some mirrors to go on the wall and maybe a tree for my new weights and that will be it for the moment. I'll probably have a shakedown session tonight to get my body used to the idea of lifting again and induce the preliminary crippling DOMs. I'll post the embarrassment here.

KiNgPiN83 · 26 Jun 2015 at 09:22

Rids said:
This is quite possibly my favorite thread title in 15 years on the internet.

Haha! Thanks. It came to me while I was playing GTA5. :cool:

KiNgPiN83 · 26 Jun 2015 at 23:09

So this evening I had to go to a leaving do after work, didn't escape that until 9.. Got home, then took the pug for a walk then finally got home about 10 ish. Then I realised I had a gym in my garage that I haven't yet properly tested!? Decided to go and have a little play to see where I am strength wise, get a feel for the equipment, see where I'd like to set the catchers, best place to put the bench etc etc. ended up doing the following:

Bench
Bar x lots
Bar x lots
40kg x 5
50kg x 5
60kg x 2
40kg x5

Squat
Bar x 5
Bar x 5
40kg x 5
40kg x 5
Really felt these. Quite amazing really knowing that I've destroyed these kinds of figures before! Haha! Very humbling.
40kg x 4 and I started to really feel my likes wtf'ing so called time on squats

Deadlift
40kg x 5
40kg x 10
50kg x 10

And then I left it there and decided to do some chins/dips. I say some, I did one of each. 1. Of each...

So at worse this is a stake in the ground for this log. The only way is up. :-)

KiNgPiN83 · 26 Jun 2015 at 23:45

I can feel it already to be honest... Haha!

No pain no gain. Amirite guyz?!?.... :cool:

KiNgPiN83 · 29 Jun 2015 at 09:14

The DOMs I thought I was going to get I got... Haha! Although it wasn't bad enough to not get started this morning..

Day 1:
Squats
bar x 5
bar x 5
35kg x 3
50kg x 5 x 5

Bench
bar x 5
bar x 5
30kg x 3
40kg x 5 x 5

BB Row
30kg x 5 x 5

Dips
BW x 2
BW x 4
BW x 5

All pretty much standard, boring and low weight i'm afraid. The dips were hilarious. I felt like a rusty, heavy old gate that hadn't performed the movement for a long time. So that's why that got better with each attempt!

Onwards and upwards.

KiNgPiN83 · 30 Jun 2015 at 15:31

My dipping belt is sat there in preparation for the day I do dips with weights hanging off me once more... Basically in the months I had off of training I transferred the weight I was hanging from my belt to my stomach.

Next session is tomorrow and I'm looking forward to it!

KiNgPiN83 · 1 Jul 2015 at 21:36

So after a rubbish nights sleep last night I passed on going to the garage gym this morning. I then instantly regretted that decision when I decided to go to the garage gym after work this evening.

Still, if all the sweat dripping of me is anything to go by, it was good going!

Squats:
WU
Bar x 5
Bar x 5
40kg x 3

WS
52.5kg x 5 x 5

Seated barbell press:
Can't OHP in the garage as of yet without shifting stuff round. However I may stick with seated so I can't cheat.

Bar x 5 x 5

Deadlift:
WU
60kg x 5
70kg x 5

WS
70kg x 5

Wide grip Chin-ups:
These were hilarious. Couldn't even muster up 1... So I did 10 slow as possible negatives. These must have worked because my back/lats burned for a bit afterwards.

KiNgPiN83 · 3 Jul 2015 at 20:35

Another evening session at the home gym:

Squats:
WU
bar x 5
bar x 5
40kg x 5

WS
55kg x 5 x 5

Bench:
WU
bar x 5
bar x 5
30kg x 5

WS
42.5kg x 5 x 5

Barbell Row:
32.5kg x 5 x 5

Dips:
5 @ BW
6 @ BW
5 @BW

Woohoo! The dips are coming back to me! Although to be fair the rest of the workout wasn't massively taxing so although these will probably go back up in the short term they will probably flatten out as the rest of the workout gets harder/takes more out of me.

KiNgPiN83 · 6 Jul 2015 at 19:59

Squats:
WU
Bar x 5
Bar x 5
40kg x 3

WS
57.5kg x 5 x 5

Seated barbell press:

22.5kg x 5 x 5

Deadlift:
WU
60kg x 5
75kg x 1

WS
75kg x 5

Wide grip pull-ups:
Almost got that fabled 1 pull-up. So its an improvement on the pull-up that didn't go anywhere last week.

Progress!!!

KiNgPiN83 · 8 Jul 2015 at 21:48

Another evening session at the home gym:

Squats:
WU
bar x 5
bar x 5
40kg x 5
50kg x 3

WS
60kg x 5 x 5

Bench:
WU
bar x 5
bar x 5
30kg x 5

WS
45kg x 5 x 5

Barbell Row:
35kg x 5 x 5

Dips:
7 @ BW
6 @ BW
4 @BW

Another standard session that didn't particular tax me on squats/bench/row but I'm resisting the urge to make any big weight leaps and will stick with the standard progression of 2.5kg per session. Its tough, but I think it will be for the best after 6-8 months off.

KiNgPiN83 · 10 Jul 2015 at 19:59

Squats:
WU
Bar x 3
Bar x 3
40kg x 5
52.5kg x 3

WS
62.5kg x 5 x 5

Seated barbell press:

25kg x 5 x 5

Deadlift:
WU
60kg x 5
70kg x 5

WS
80kg x 5

Wide grip pull-ups:
Still not quite hitting that fabled one properly. However the negatives felt a lot better and I was able to lower myself slower than before.

Also found a lovely stretch to do before squats which just makes them feel nicer? If that makes sense.

KiNgPiN83 · 13 Jul 2015 at 21:29

Squats:
WU
bar x 3
bar x 3
40kg x 5
52.5kg x 3

WS
65kg x 5 x 5

Bench:
WU
bar x 3
bar x 3
35kg x 3

WS
47.5kg x 5 x 5

Barbell Row:
37.5kg x 5 x 5

Dips:
8 @ BW
7 @ BW
6 @BW

So the squats are starting to feel like I'm actually lifting something now but we aren't quite there yet... I am pleased with the progression though. I'm also impressed with how far the dips have come too in a mere two weeks.

I'm also sorry to say I'm not natty anymore as I've started my creatine loading phase.

I had also forgotten how rank BCAA's were... I used to mix it with dextrose so it wasn't so bad but now its just with nesquik and protein and it overpowers both. So so disgusting.

KiNgPiN83 · 13 Jul 2015 at 22:22

How did you remember that?!

Those were bad times... I now weigh everything.

KiNgPiN83 · 13 Jul 2015 at 23:28

It was the complete opposite, my anoos was like a raging torrent of pain... :-(

That's the lesson for any noobs reading this, measure everything and don't measure tired. //thumbs up//

I'm still impressed that Mr thingy remembered though.

KiNgPiN83 · 13 Jul 2015 at 23:31

Syla5 said:
Nice little setup you have here I feel I may have a progress partner to keep pushing me on.

Well my numbers aren't quite up to your pb's but I reckon with a good run I should be close in a year or so's time. Now I'm training alone at home I can stick with a program I want and the equipment that's available doesn't dictate the workout as the squat rack is always free!!! I might even go and do some curls in it at some point.