Gym/workouts

When you are going camping but gym is life

 

Heck yeah!

 

Fight night!

 

I finally found a program that works for me and helps me get back into the gym life without risking aggravation of previous injuries.

Since weight training has never been a major focus for me, I needed something to get me used to the lifts again and build a steady progression. I'm doing the r/Fitness Basic Beginner Routine, which is a modified of Phrak's Greyskull LP. (https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/). It's 3 days a week, alternating A, B, A days and hits the major lifts along with chinups. I've added 15lbs to each of my lifts in about 2 weeks so far, so yay for beginner gains. LOL.

Since firefighting is my end goal I also need to rebuild my cardio and conditioning. Based on the recommendation of a military friend of mine, I'm using Stew Smiths 30 Day Beginner Navy SEAL workout. My friend used it to get started, moved onto the Intermediate program and breezed through Basic training, Infantry school is currently applying for selection to SF. I figure it's worth a shot.

It's based on 30 days in a row, but I'm doing it in 5 day blocks (Mon - Fri). It's not super challenging on its own, but on the day I combine it with the weight training I work up a good sweat. Once the 30 day program is over, I'll either double the times and reps and do it again or move onto the Intermediate SEAL workout and tailor it to my needs.

So my week basically looks like: Mon Wed Fri - Weight training, Mon to Fri - SEAL program, Sat - fun exercise like mountain biking, hiking etc, Sunday - rest.

 

Any advice on the best low carb whey isolate or impact?

 

Lung capacity day I guess.

 

My gym in our new house is coming together. I just need to build a proper lifting platform and we'd love to buy a Concept 2 rower eventually.

 

Looking good!

 

Coming together real nice! The rower is nice to have.

 

Do you incorporate band work and mobility drills? I’d also focus on increasing the time under tension. This helps force the muscle to bear the brunt and alleviate the joint involvement.

I started doing that and my joints feel a ton better along with my energy.

Sometimes I’ll take a couple weeks off and focus just on band work/mobility. Always come back with a renewed vigor and energy for lifting

 

I've started doing some band stuff and bodyweight mobility on my non-weight training days. My physiotherapist gave me some exercises to help with my screwed up shoulder and knee.

I've started making more progress with my weight training though. Once I dropped Street Parking I started a modified version of Phrak's Greyskull strength program. It's been working really well with minimal joint pain. I've added almost 30 pounds to each of my lifts in 4 weeks. I think what killed Street Parking for me was the rapid movements, jumping around and crossfit style exercises.

 

we're selling most of our home gym stuff. If you're in NorCal and on the Tundra forum I'll give you a special hook-up price if you can pick it up this weekend

https://sfbay.craigslist.org/sby/spo/d/sunnyvale-rogue-fitness-gym-equipment/6959345693.html

 

Oh yeah, that rapid fire stuff gets me every time. I can’t and will not sacrifice form for function.
I’d much rather longevity than a 5 second spotlight on what I can do at one moment in time.
Doesn’t mean I don’t want to move some serious weight....just gonna be smart about it LOL

 

Anyone have a garage or basement gym? Got mine in the basement. between long work hours and kids I have little time to go to a commercial gym. Decent equipment thats heavy duty enough for me and my son. I keep adding equipment here and there.

 

Yeah. It keeps growing. Well what’s in there does the space is getting much smaller. I think I’m at my limit once the new bench gets here this week.

https://www.tundras.com/threads/my-garage-gym-build-has-started.30215/

 

Yeah next is a cable system and a ghd amd that should be it lol. Awesome build btw, way more extensive than mine, i jiust laid down stall mats and shot my walls dark gray haha.

 

Thank you. I really like your walls. That was a good idea. When I started to build ours I was Powerlifting. Then I started doing CrossFit too. Soo had to start getting stuff for that. I love not having to go to a gym anymore with our busy schedules like you were saying. My kids are 7 & 10 and now that school started again come do a modified version of that days workout after I am done a few days a week.


Oh and I at “that should be it” I thought the same thing too.

 

Thanks, went to home depot and found a gray i liked called asphalt, loaded my painter and shot the walls, easy and looks cool.

I also love not having to go out to a gym to work out, especially in the winter. I just go downstairs and bang it out no excuses. Got my son, 15 years old lifting too, been at it for a year now...

Also need couple new bars and more dumbells haha

 

That’s awesome! Getting the kids involved is definitely a bonus. When I ordered my big order from Rogue I went with loadable dumbbells. They work great for most upper body stuff. The problem came into play when they are over 75# and you have to bounce them from your thigh up to your shoulder for like shoulder press or incline bench. Well Rogue now sells a dumbbell rack that attaches to your power rack so you can put them in it then get on the bench and take them from the spotter thing. I thought ok this will work. Then I tried to do Renegade rows on them. Think push up with hands on the dumbbell then row the left one then row the right one. I about knocked myself out when they started to roll apart. So now I have been getting a set of rubber hex DB’s off Amazon every once in a while.

 

Rogue def makes some nice equipment! I went with a powertec multi station gym so even wifey can use it. Rack is from fringe if I remember correctly and rated high enough for me and my son for now. Poweblock bench and dumbells. The most cardio I do is heavy bag and speed rope. Dont wanna kill my gains haha

 

I was on the no cardio or at least no high intensity cardio thing for years. Every time I had to run it was evident that it wasn't a good choice. When I started at the house I used my big tire and a Macebell for some conditioning workouts. I let the wife pick the cardio piece and she wanted a rower. That was really nice to have in the winter I could just row while watching TV. Then this Memorial Day I won the Xebex Air Bike on an IG giveaway. If you have never used one of those man they suck! They definitely earned their nickname of the Devil bike.
Now my goals are to be functional. Maintain as much strength as a I can and have enough endurance so if like last night I find myself at my daughters soccer practice and the coach and I are running the girls through defense drills and how they need to be ready when we go from offense to defense I can run the field for like 20 minutes and not die haha.

 

Thats awesome and yeah gotta have some type of endurance for your daughters sake lol. Most I do is kinda of like hit training, we dont rest in between sets, we either do heavy bag work or speed rope to keep intensity levels high so we are constantly moving. Must work for something because my daughter entered me in a 5k last minute to run with her and I didnt die, actually got a decent time and I despise running.
I also try to swim alot in the summer to get leaner.

 

Destroying the arms and running a few miles post. Should be a fun drive home.

 

Couple of shots of my home gym along with my new Assault Fitness AirRunner. I go back and forth between CrossFit and power lifting.

 

Nice setup. I do the same back and forth. Trying to find some kind of happy medium. I’ll never compete in PL or CF other then for local charity events but like both styles of training.

 

Very nice... big bucks for that air runner i bet

 

Yes they are rather expensive, but they are commercial quality and it should last me the rest of my running career.

 

With out a doubt the best thing to start with would be flooring. You can get pretty speedy stuff or go 3/4" horse stall mats like most. I would recommend that route. Just try to find ones that don't have the diamond pattern or dots on them especially if you don't have a deadlift platform or a platform for in your rack/bench area. They are super strong, easy to clean and will help cut down on "some" of the noise. Plus you will most likely start to ditch almost every dumbass gym rule after you do your first workout. No shoes, loud music, and chalk are a must!!! Except I wear slippers on bench day...cause they are comfortable haha.

Also a good idea like @Dos Cylindros did tape them together. I didn't do that with mine because they are screwed down to a floating plywood floor.

 

Yes, I used gorilla tape to secure my mats together. It’s cheap and very durable.