Garage Gym Started : ) 21September2012

Everyone! My garage gym is finally here! I will be posting pictures tomorrow and hopefully videos the next day!

My Home Gym

Hello! I finally got my garage gym in. It isn’t complete yet! Here is what exactly is in it!

7ft Men’s 6 Bearing Bar (44lbs)
6ft Women’s Bar (33lbs)
350 lbs of Econ Bumper Plates
79lb Kettlebell
18lb Kttlebell
10lb Slam Ball
50lb Slam Ball
10lb Wall Ball
30lb Wall Ball
Jump Rope
3 Resistance Bands from (120-15lbs)
20,24,30 in Home Made Pylo Box
Foam Roller
2 PVC Pipes

Soon to be added:

1 – 45lb Mens Bar
1 – Squat Stand
1 – Concept 2 Rower
2 – Pull Up Bars
Rubber Matting
Paralletes(Home Made)
HomeMade Sand Bag

Thrash Sessions will occur daily now with pictures, times and video here in the near future. So for anyone looking to get back into shape, now is the time.

Thrash Session 21September2012

Warm Up: Be advised I am researching PNF and will be incorporating it into the workouts if I like it personally. Physical Therapist use it religiously with success, so I think we should listen to the experts!

800m Run/1000m Row/1600m Bike
10 Lunges Forward
10 Lunges Reverse
10 Air Squats
10 Overhead Squats
10 Push Ups
10 Sit Ups
10 Cats and Dogs

Burgener Warm Up

Weight Training: Hang Clean 5X5X3X3X1
Set of 5 @ 70% of 1RM – 165 lb.
Set of 5 @ 75% of 1RM – 175 lb.
Set of 3 @ 80% of 1RM – 185 lb.
Set of 3 @ 80% of 1RM – 185 lb.
Set of 1 @ 85% of 1RM – 205 lb.

Work Out: 4 Rounds
400m Run
60 Sec. on Thrusters @ 50% or less of 1RM
60 Sec off.
60 Sec. Box Jump
60 Sec off

We did a hill run and did it as “stations” per say! There were three of us tonight. Jared was getting shout outs from girls passing by in cars! This whole Thrash Session thing will make sense once we post videos..

Cool Down:
400m Run/500m Row/800m Bike
Static Stretching
Rollout with Foam Roller or Lacrosse Ball
Ice Down the sore joints

Post workout meal/protein within 15 minutes. I can’t say exactly what protein and recovery supplement I am using yet because I may be switching soon.

I can tell you I am taking Which is Red Velvet Deer Antler! I will do a post all about that with my results! I just started taking it.

I also can’t says what Fish Oil I use yet because I may be switching soon as well.

I will post a M.O.D which will be a meal of the day from a particular website which is extremely healthy. I am going to be doing something close to 80/20 Paleo so I am stoked to post results and pictures.

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