New Garage gym

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Cave Canem
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Garage gym

Post by Cave Canem » Thu Jan 09, 2014 6:10 am

Temperature in the garage climbed back into the double digits so it's back to work;

Week 1, Day 3, Block 2
W/U- 10 min bike

Fat Bar DL- 110x10, 160x 5, 250x6x3 (35lbs more than the start of my last A.S.S. cycle)
Alternate leg step ups w/ 45# vest- 20 x3 (20lbs more than last cycle)
Ring rows w/ 45# vest- 10x3
BB Shrugs- 225x10x3
EZ Bar curls- 90x10x3
Neck extension- 45x10x3
Ab wheel rollouts- 10x3

I hate lifting with gloves but if the temp drops again I might try. Damn the bars and my hands were cold. I tried an electric heater last year but there's only one outlet in the garage and I don't know how much other crap is on the same circuit but it kept tripping the breaker. Even when I shut down practically everything else in the house, it didn't make much of a difference.
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Re: New Garage gym

Post by Cave Canem » Sun Jan 12, 2014 6:02 am

Week 1, Day 4 Block 2

W/U 10 min bike
KB drills
100 H2H swings w/ 16kg

1arm KB press L/R 16x5, 20, 5, 24x6x3
1 arm KB row L/R 32x10x3
Push ups with 45# vest 10x3
Rear DB laterals 2-50# x10 x3
Spoon Press 100x10x3 http://train.elitefts.com/exercises-by- ... oon-press/
Neck flexion 25#x10x3
Neck extension 503x10x3

30 min bike watching the game.
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Re: New Garage gym

Post by Cave Canem » Mon Jan 13, 2014 6:00 am

Steady state cardio

32 min C2 rower 7,080m
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Re: New Garage gym

Post by Cave Canem » Thu Jan 16, 2014 6:11 am

1/15/14
Week 2 Day1 Block 3
W/U bike 10 min

SBSQ-50x10, 140x5, 230x3, 280x1, 300x1x5, 140x10 This made my intermediate goal for squats. Last time I did the A.S.S. program I reached 285. I may have to adjust my long term goals. Ashman's program works for me.

KB Swings 40kg 10x10 EMOM
Karowski Shrugs 185x10x3
EZ bar curls 110x5x5
Ab wheel rollouts 5x5

Bike 30 min
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Re: New Garage gym

Post by Cave Canem » Sat Jan 18, 2014 8:23 am

1/17
32 min row- 7209m
30 min bike
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Re: New Garage gym

Post by Cave Canem » Fri Jan 24, 2014 7:29 pm

I have either got to get some heat in the garage or else join a commercial gym for the short term. This polar vortex is making me cold and lazy.
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