I stopped going to a commercial gym months ago, but I would join Dwight Schrute's "Gym For Muscles" in a heartbeat...maybe...or not:
Deleted scene:
Gabe needs to squat a little bit deeper!
Some of my posts you might have missed:
- Commercial Gyms: The Gentlemen’s Rant
- How To Clean Bare Steel Olympic Bars
- 222.5lbs Standing Overhead Press PR Video (beat my previous record by 2.5lbs and did it for 2 reps!)
And a few helpful articles I’ve come across this past week:
- Muscle Confusion? Legit or Nonsense Term? By Sarah from saptstrength.com
- Hand Care for Meatheads by Ben Bruno
- Minimal Equipment, Maximal Results—Barbell Training by Joe Giandonato
- Seven Good Reasons to Like High Pulls by Charles Poliquin
- Got Tendonitits? By Glenn Pendlay
- Gorgeous Girls Eat Meat by Esther Blum
- Deadlifting Tips by Paul Carter
- Fix Your Squat! by John Leyva
Neck Extension
- 10lbs: 25
- 15lbs: 25
- 25lbs: 20
- 35lbs: 20
- 48lbs: 20,20,20
Neck Flexion
- 10lbs: 25
- 15lbs: 25
- 25lbs: 20
- 35lbs: 20
- 48lbs: 20,20,20
Neck Side Flexion (Right)
- 10lbs: 25
- 15lbs: 25
- 25lbs: 20
- 35lbs: 12
- 48lbs: 15,15,15
Neck Side Flexion (Left)
- 10lbs: 25
- 15lbs: 25
- 25lbs: 20
- 35lbs: 12
- 48lbs: 15,15,15
Notes
- Giant sets
- Used the Ironmind neck harness and Olympic plates
- Performed all exercises standing
Squat
Warm Up
- 45lbs: 10
- 97.5lbs: 5
- 137.5lbs: 5
- 227.5lbs: 3
- 317.5lbs: 2
Main Sets
- 377.5lbs: 5
- 422.5lbs: 2
Squat: Hold Off The Pins
- 477.5lbs: 1,1
Overhead Press
Warm Up
- 45lbs: 10
- 57.5lbs: 5
- 72.5lbs: 5
- 97.5lbs: 3
- 137.5lbs: 3
- 187.5lbs: 2
Main Sets
- 212.5lbs: 3
- 222.5lbs: 2
- Personal Record! Beat it by 2.5lbs and did it for 2 reps.
- 227.5lbs: X
Deadlift
Warm Up
- 137.5lbs: 5
- 227.5lbs: 3
- 317.5lbs: 2
- 407.5lbs: 1
Main Sets
- 427.5lbs: 1,1,x
- Hook grip, no straps
- 427.5lbs: 3
- Used straps
Good Mornings
Warm Up
- 45lbs: 10
- 57.5lbs: 5
- 72.5lbs: 5
- 97.5lbs: 5
- 137.5lbs: 5
Main Sets
- 157.5lbs: 5,5
Dips
Warm Up
- Bodyweight (190lbs): 5
Main Sets
- Bodyweight (190lbs) + 45lbs: 8,8,8
V-Grip L-Sit Fatgripz Chin Ups
- Bodyweight (190lbs): 8,7,7
Barbell Curl
- 45lbs: 8,8,8
- Did curls OUTSIDE the rack. Never curl in the rack. Not even at home.
