My home gym set up/Starting Strength log

Originally Posted by DylloS

My girl friend called me muscley last night while I was walking around naked. I will never stop lol. I am still very modest and hardly feel "muscley" but I'll take it. Oh btw, you're a lawyer now. You're going to meet a girl that likes you because of you personality and career. You better get your sh1t together. lol

the whole reason i became a lawyer was so that i could stop working out

Barbell Squat:
180 lb x 15 reps (+111 pts)
180 lb x 12 reps (+108 pts)
180 lb x 13 reps (+109 pts)
180 lb x 10 reps (+105 pts)

Pull-Up:
5 reps (+44 pts)
5 reps (+44 pts)
5 reps (+44 pts)
5 reps (+44 pts)
5 reps (+44 pts)
5 reps (+44 pts)

Body Weight Ring Row:
15 reps (+29 pts)
15 reps (+29 pts)
15 reps (+29 pts)
15 reps (+29 pts)

Toes-To-Bar:
7 reps (+7 pts)
7 reps (+7 pts)
7 reps (+7 pts)

Sit-Up:
50 reps (+25 pts)

Originally Posted by DylloS

My girl friend called me muscley last night while I was walking around naked. I will never stop lol. I am still very modest and hardly feel "muscley" but I'll take it. Oh btw, you're a lawyer now. You're going to meet a girl that likes you because of you personality and career. You better get your sh1t together. lol

I'm often called a rock, etc. I wouldn't have it any other way.

This squat program is putting a killer on my lower back. Not in an injured sense but just fatigue. I'm fresh about 5 minutes after the squats but during the last set my back was so tight.

Barbell Squat:
100 lb x 30 reps (+75 pts)
100 lb x 20 reps (+68 pts)

Barbell Bench Press:
45 lb x 20 reps (+47 pts)
135 lb x 10 reps (+77 pts)
155 lb x 10 reps (+89 pts)
155 lb x 10 reps (+89 pts)
155 lb x 10 reps (+89 pts)

Incline Dumbbell Bench Press:
50 lb x 12 reps (+64 pts)
50 lb x 12 reps (+64 pts)
50 lb x 12 reps (+64 pts)

Dumbbell Flyes:
25 lb x 12 reps (+19 pts)
30 lb x 12 reps (+19 pts)
35 lb x 12 reps (+20 pts)

Power Clean and Press:
135 lb x 3 reps (+79 pts)
135 lb x 3 reps (+79 pts)
135 lb x 3 reps (+79 pts)
135 lb x 3 reps (+79 pts)
135 lb x 3 reps (+79 pts)
135 lb x 3 reps (+79 pts)

Side Lateral Raise:
15 lb x 15 reps (+9 pts)
15 lb x 15 reps (+9 pts)
15 lb x 15 reps (+9 pts)

Weighted Sit-Up:
25 lb x 12 reps (+15 pts)
25 lb x 12 reps (+15 pts)
25 lb x 15 reps (+23 pts)

How often do you stretch? You should really pick up a bar warmup routine and should be stretching after really well

that could also be from the disadvantage of high reps / low weight... the stabilizing muscles fatigue before the main ones (in this case lower back / core before quads)

or could be a warmup thing too, or finishing sets sloppy on last couple reps?

Originally Posted by BreakMyWallet

How often do you stretch? You should really pick up a bar warmup routine and should be stretching after really well

I don't warm up or stretch enough probably. I should do a brisk jog, and some foam rolling, with a good stretch at the end.

Originally Posted by dabears

that could also be from the disadvantage of high reps / low weight... the stabilizing muscles fatigue before the main ones (in this case lower back / core before quads)

or could be a warmup thing too, or finishing sets sloppy on last couple reps?

reps are still good at the end. I just think I'm not used to the high rep squats. Def the stabilizing ones hurting first. Just holding a barbell up for a while is a lot on the lower back.

foam rolling has been the single greatest addition to my exercise routines the last while. Everyone always recommended a light warmup on the treadmill for 5 minutes, but I never found any benefit. Foam rolling really loosens you up (after the immense pain)

Originally Posted by dabears

foam rolling has been the single greatest addition to my exercise routines the last while. Everyone always recommended a light warmup on the treadmill for 5 minutes, but I never found any benefit. Foam rolling really loosens you up (after the immense pain)

any routines you can suggest?

when I started doing it, I read an article that I can't find at the moment.

But essentially the "cliffs" that I got from it were not to roll it quickly over the muscle, but to relax completely and try and put maximal bodyweight on the muscle group you are working on... and go pretty much as slow as possible. If it hurts really bad / feels tight, then you sit on that spot, maybe slowly moving an inch or so in either direction to try and work out the tightness. You'll know when its gone

There may be more efficient methods out there but this is my warmup:

You want all your weight to be on the muscle group, so get in whatever position allows you to do this (quads for example you get in a pushup position)

Quads (roll from groin down to knee cap, you'll feel your quads literally tighten up then release)
IT Bands... both sides (stack your legs on your side, roll from your hip down to your knee. This is excruciating, especially when first starting)
Calves (roll from ankle to knee)
Hamstrings (roll from knee to glutes)

If you want a nice feeling in your back, put the foam roller in between your shoulders blades (you are facing up obviously) and roll it left and right slowly.

That's all I do, maybe someone will see a flaw and help me too. I get really loosened up after

Edit: I don't have any set reps or # of rolls etc... I just go until I can tell I am loosened up and the pain has diminished, somedays its quick somedays it needs some work

Here is a good article about it: http://breakingmuscle.com/mobility-r...-wRIw.facebook

haha thats the exact article glight, thanks!



that pic is bs, my face is more like this

thanks guys. I'll do this tonight

Just to throw this out there for people who don't have a foam roll, or don't want to spend $30 on one. You can use PVC pipe. I use a 4" pipe, and it works great. You just have to make sure it is thin enough to squeeze with your hands, but not too thin that it cracks when you lay on it. I also use a car buffer on some of my problem areas. Works great.

Originally Posted by dinan Bimmer

Just to throw this out there for people who don't have a foam roll, or don't want to spend $30 on one. You can use PVC pipe. I use a 4" pipe, and it works great. You just have to make sure it is thin enough to squeeze with your hands, but not too thin that it cracks when you lay on it. I also use a car buffer on some of my problem areas. Works great.

My man's got a sweet powerlifting belly!

Originally Posted by Glight

My man's got a sweet powerlifting belly!

Yeah, he also has Ulcerative Colitis which causes his stomach to swell. If you google him he competed in Worlds Strongest Man for a few years.

Originally Posted by dinan Bimmer

Yeah, he also has Ulcerative Colitis which causes his stomach to swell. If you google him he competed in Worlds Strongest Man for a few years.

Uh, what? No.

UC will cause bloating during a flare up, but doesn't cause bloating all the time.

GH, on the other hand, which Clint is a known and vocal user of, does cause a bloated/distended midsection.

McDonald's also causes bloating, and Clint is a known user of that, as well.

Originally Posted by dwass325

Uh, what? No.

UC will cause bloating during a flare up, but doesn't cause bloating all the time.

GH, on the other hand, which Clint is a known and vocal user of, does cause a bloated/distended midsection.

McDonald's also causes bloating, and Clint is a known user of that, as well.

Not disagreeing with any of that, just saying it's not a gut solely from being a powerlifter. And he's pretty much always on a flare up lol. Guys always got something wrong, but he's a wealth of knowledge.

Tonight's workout.

Split the squats up with less reps. Back felt better than 100lbs yesterday


Barbell Squat:
135 lb x 20 reps (+86 pts)
135 lb x 10 reps (+77 pts)
135 lb x 10 reps (+77 pts)
135 lb x 10 reps (+77 pts)
135 lb x 10 reps (+77 pts)

Chin-Up:
10 reps (+67 pts)
5 reps (+27 pts)
5 reps (+27 pts)
6 reps (+34 pts)
4 reps (+20 pts)

Hammer Dumbbell Curl:
35 lb x 10 reps (+19 pts)
35 lb x 10 reps (+19 pts)
35 lb x 10 reps (+19 pts)
25 lb x 15 reps (+19 pts)
25 lb x 15 reps (+19 pts)
25 lb x 15 reps (+19 pts)

Decline Close-Grip Bench To Skull Crusher:
75 lb x 7 reps (+12 pts)
75 lb x 7 reps (+12 pts)
75 lb x 7 reps (+12 pts)

Close-Grip Barbell Bench Press:
75 lb x 10 reps (+52 pts)
75 lb x 10 reps (+52 pts)
75 lb x 10 reps (+52 pts)

Bench Dip (Seated Dip):
25 reps (+38 pts)
25 reps (+38 pts)
25 reps (+38 pts)
25 reps (+38 pts)

The gf left her tank top here and thought it was funny to tell me I can wear it. Sent her the pic lol. Doesn't look too bad haha