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Anthony's garage gym training log

Hyde said:
They’re great. Especially their red miniband, that one has such an excellent force curve for raw lifting - either doubled for bench or just choked normally for a squat.

I think the lone caveat is that someone shouldn’t only do lifting against bands, since they can kind of anchor you/keep you in an ideal bar path (same as only doing machine work). So if you never do work without them, I’ve found I lose some stability with pure straight weight. But you can add them to a lot of work and get a nice overload at the strongest point in the lift with no downside.
Click to expand...

Yeah, I used the red minis and they definitely have a nice feel. I've had band pegs ever since I had my rack but just never used bands. I definitely like how it felt like I had to be more explosive towards the halfway and top end of my squat.
 
Jul 4, 2022
Bodyweight 200.6

531 C3, W2, D3 PR SET w/FSL Anchor

Barbell overhead press
80x5
90x5
110x5
80x5
80x5
80x5
80x5
80x5

Incline Dumbbell Press
65x8 +5lbs
65x6
65x8

Pulldowns
110x12
110x12 +2 reps
110x12 +2 reps
110x12 +2 reps

Tricep press down
20x15
30x12
30x14

Zottman curls
30x8
30x8
30x8

I hope everyone had a good and safe 4th of July. Training has been going rock solid. I decided to eat at maintenance and ever since that small switch I've been feeling so much better with training.

Another big adjustment I made was eliminating a pre workout supplement. I believe I've been just having some bad side effects with when using a pre. Prior to stopping I threw up 2x after training. Through out training I just had this light headed feeling.

Since I stopped I've just been having a cup of coffee before training and a Gatorade through out and man do I feel 10x better. I feel stronger, more into my training, and just no side effects at all, loving it. I ordered 200mg caffeine tablets so that'll be what I take prior to training.
 
Jul 5, 2022
Bodyweight 201.6

531 C3, W2, D4 PR SETS w/FSL

Deadlift
190x5
220x5
250x5
190x5
190x5
190x5
190x5
190x5

Transformer Bar Front Squat
160x8 +10lbs
160x8
160x8
160x8
*Video of one set

Invalid Link Removed


Chest supported EFTS American cambered bar row
110x15
115x15
120x15
120x15
120x12

Reverse hyper
90x25
90x25

Real solid training session this morning. I felt good and strong throughout. I love the Front Squat setting on my Transformer Bar. It eliminates all the BS that involves a traditional front squat.
 
Last edited:
Things the transformer gave me back:

Front squat
Functional shoulders
No elbow pain on mixed grip DL
No elbow pain on bench
A pretty bar

Nice work man.
 
RegisterJr said:
Things the transformer gave me back:

Front squat
Functional shoulders
No elbow pain on mixed grip DL
No elbow pain on bench
A pretty bar

Nice work man.
Click to expand...
RegisterJr said:
Things the transformer gave me back:

Front squat
Functional shoulders
No elbow pain on mixed grip DL
No elbow pain on bench
A pretty bar

Nice work man.
Click to expand...

It's absolutely a game changer and easily the best specialty bar available. I don't have to worry about f'n my wrists up, choking myself with the barbell, and having that load on my front delts. It takes all that away and let's me focus on the movement as opposed to all those other variables.
 
Last edited:
07/06/2022

Rest day

One thing I started doing that I've neglected for a while now is cardio. At the end of my 4 lifting sessions, I've been doing about a 10-minute steady state-run. On my off days, I do about a mile of low-intensity steady-state cardio on an incline and just walk. That is what I did today for exactly 1 mile at an incline of 7 and just a speed of around 2.7.

I believe this will only benefit my training by improving my conditioning and just providing an overall benefit to health.
 
Anthony_ said:
07/06/2022

Rest day

One thing I started doing that I've neglected for a while now is cardio. At the end of my 4 lifting sessions, I've been doing about a 10-minute steady state-run. On my off days, I do about a mile of low-intensity steady-state cardio on an incline and just walk. That is what I did today for exactly 1 mile at an incline of 7 and just a speed of around 2.7.

I believe this will only benefit my training by improving my conditioning and just providing an overall benefit to health.
Click to expand...
Cardio is always good and needed. Even though I do it, it’s like weight training’s evil cousin. 😎
 
Anthony_ said:
Jul 4, 2022
Bodyweight 200.6

531 C3, W2, D3 PR SET w/FSL Anchor

Barbell overhead press
80x5
90x5
110x5
80x5
80x5
80x5
80x5
80x5

Incline Dumbbell Press
65x8 +5lbs
65x6
65x8

Pulldowns
110x12
110x12 +2 reps
110x12 +2 reps
110x12 +2 reps

Tricep press down
20x15
30x12
30x14

Zottman curls
30x8
30x8
30x8

I hope everyone had a good and safe 4th of July. Training has been going rock solid. I decided to eat at maintenance and ever since that small switch I've been feeling so much better with training.

Another big adjustment I made was eliminating a pre workout supplement. I believe I've been just having some bad side effects with when using a pre. Prior to stopping I threw up 2x after training. Through out training I just had this light headed feeling.

Since I stopped I've just been having a cup of coffee before training and a Gatorade through out and man do I feel 10x better. I feel stronger, more into my training, and just no side effects at all, loving it. I ordered 200mg caffeine tablets so that'll be what I take prior to training.
Click to expand...

Same with pwo. I dropped pre and exotic stims over a year ago. Don’t get me wrong I love the rush but I felt it was counterproductive as it crushed my appetite post workout and sometimes I would get sides like you described. Yohimbe was not good to me either. In the end, caffeine and stims are vasoconstrictors.
I do like green tea or coffee post workout mealtime, good way to expedite the shuttling of nutrients.
 
SkRaw85 said:
Same with pwo. I dropped pre and exotic stims over a year ago. Don’t get me wrong I love the rush but I felt it was counterproductive as it crushed my appetite post workout and sometimes I would get sides like you described. Yohimbe was not good to me either. In the end, caffeine and stims are vasoconstrictors.
I do like green tea or coffee post workout mealtime, good way to expedite the shuttling of nutrients.
Click to expand...

Yeah man, I'm at a point where a pre-workout supplement does more negative than good. I'll just be taking caffeine pills which will give me 200mg of caffeine prior to training and I'll be good to go.
 
Jul 8, 2022
Bodyweight 200.6

531 C3, W3, D1 PR SET w/FSL ANCHOR

Bench Press
150x5
170x3
190x8 @9.5 E1RM 240
Invalid Link Removed

150x5 Cambered bar
150x5
150x5
150x5
150x5

Dips
45x8 +5lbs
45x8
45x8
20 REPS W/ Body weight

Seated pulley back row
140x12 +20lbs
140x12
140x12
140x12

Dumbbell Bicep Curl
35x10
35x10
35x8
 
531 C3 W3 D2 PR SET w/FSL

Jul 9, 2022

Bodyweight 200

Transformer Bar low bar squat
165x5
190x3
210x12 @8

Invalid Link Removed

165x5
165x5
165x5
165x5
165x5

Pull Up
10x8
10x8
10x8

Reverse hyper
90x25
90x25
90x25

Trap bar shrug
156x12
156x12
156x12
 
Doggggg! Here me when I say this: strongly consider raising your training max on squats by 20lb next wave instead of the standard 10. You could have done at least 15 reps here, so this bump isn’t going to overreach you and decimate the entire program, big picture. It’s going to get you working at a more optimal intensity range without leaving so much on the table.
 
I'm sorry I've been MIA.

So on my squat day I landed up pulling/straining my lower back. This always happens at some point through out the year it seems. It was pretty bad that I had to take a couple days off to rest.

Today I got fed up of not training and decided to go on with my deadlift day. Instead of conventional deadlifts I decided to go with a sumo deadlift. The thought was to eliminate as much stress as I could off my lower back.

Prior to training I rubbed a good amount of capsaicin topical cream on my lower back and that stuff is magic if anyone is in need of some pain relief.

I rarely sumo deadlift so form is a work in progress. I will say that going forward for now I think i'll switch to pulling sumo so I eliminate some of the lower back pain and fatigue. The first rep of each of the sets was the worst as that's when I felt most of the lower back strain but as I went through each rep the strain was less and less.

I doubted that I would even be able to pull 280 for any reps, let alone 1 rep, and even pulling it sumo. To be able to pull 8 reps with a tweaked lower back I was content.

I'll post my OHP day work and soon after I'll post my deadlift training.

Jul 11, 2022
Bodyweight 201

531 C3, W3, D4 PR SET W/FSL

Barbell overhead press
90x5
110x3
120x5 @9 w/bad lower back
Invalid Link Removed

90x5 Cambered bar
90x5
90x5
90x5
90x5
Incline Dumbbell Press
65x9 +1 rep
65x9 +1 rep
65x9 +1 rep
Pulldowns
115x10
115x10
115x10
115x10
115x10
Tricep press down
0x25 Black band
0x25
0x25
0x25
Incline dumbbell curl
25x15 +3 reps
25x12
25x10
Dumbbell Lateral Raises
20x8
20x10
20x12
 
Jul 14, 2022

531 C3, W3, D4 PR SET W/FSL

Invalid Link Removed

Sumo deadlift
220x5
250x3
280x8
220x5
220x5
220x5
DB Bulgarian split squat
35x12
35x12
35x12
Pulldowns
110x10
110x10
110x10
110x10
Reverse hyper
110x20
110x20
 
How does reverse hyper feel on your back? If it hurts, don’t do it, but if it makes it feel better then try to do it eod.
 
My lower back is back to feeling good again, thankfully. It felt good to train and not have to worry about aggravating my lower back.

Jul 15, 2022
Bodyweight 200

531 BBB C4, W1, D1

Bench Press
130x5
150x5
170x5
100x10 Cambered bar
100x10
100x10
100x10
100x10

Dips
45x9 +1 rep
45x9 +1 rep
45x9 +1 rep
bodyweight 22 +2 reps

Seated pulley back row
150x10 +10lbs
150x12
150x12
150x10
150x12

Dumbbell Bicep Curl
35x12 +2 reps
35x12

Face pulls
25x15
25x15
25x15
 
I messed up this training session. Instead of doing the BBB 5x10 sets I did 5x5 with the first set weight. Mental slip up on my end but no big deal. The important part was that my back felt great throughout training and held up great.

Squats felt solid as did my good morning which I love doing with my Transformer Bar.

Jul 16, 2022
Bodyweight 201.6

531 BBB C4, W1, D2

Transformer Bar low bar squat
160x5
180x5
200x5
160x5
160x5
160x5
160x5
160x5

Invalid Link Removed

Transformer Bar good morning
155x12
155x12
155x12

Pull Up
15x6 +5 lbs
15x6
15x6
15x6

Trap bar shrug
206x10
206x10
206x10
 
Last edited:
Jul 18, 2022
Bodyweight 202.6

531 BBB C4, W1, D3

Barbell overhead press
85x5
100x5
110x5
65x10 Cambered bar
65x10
65x10
65x10
65x10

Incline Dumbbell Press
65x10 +1 rep
65x10 +1 rep
65x8

Incline chest supported lat pull down
90x10
90x10
90x10
90x10

Tricep press down
45x15
45x12
45x12

Incline dumbbell curl
25x12
25x12
25x12
 
Probably better you did the 5x5 anyway; less chance of getting sloppy for a second when handling more weight for half the volume. Glad it’s feeling better man!
 
Hyde said:
Probably better you did the 5x5 anyway; less chance of getting sloppy for a second when handling more weight for half the volume. Glad it’s feeling better man!
Click to expand...

I thought the same thing and in the end, it worked out for the better.

Thanks, man!
 
Solid start to week 2.

Jul 22, 2022
Bodyweight 200.8

531 BBB C4, W2, D1

Bench Press
145x5
165x5
185x5
110x10 Cambered bar
110x10
110x10
110x10
110x10

Dips
50x8 +5lbs
50x8
50x8

Seated pulley back row
155x12 +10lbs
155x12
155x12
155x12

Dumbbell Bicep Curl
40x8 +5lbs
40x8
40x8

Face pulls
35x12 +10lbs
35x12
35x12
 
Jul 23, 2022
Bodyweight 203

531 BBB C4, W2, D2

Transformer Bar low bar squat
170x5
190x5
220x5
120x10
120x10
120x10
120x10
120x10

Invalid Link Removed

Transformer Bar good morning
170x8
170x8
170x8

Pull Up
15x7 +1 rep
15x7
15x7
15x7

Barbell shrug
185x10
185x10
185x10
 
Anthony_ said:
I took your advice and added 20lbs to my training max for this cycle since I started way too light.
Click to expand...

I more often than not have found it better in my own training to start lighter/heavier, and normally advocate this, so believe me when I say my suggestion to you was truly tailored to what I was seeing from you and what you were telling me. I think this bump is going to get you right into the money range for progress.
 
Jul 25, 2022

531 BBB C4, W2, D3

Barbell overhead press
90x5
105x5
120x5
70x10 Cambered bar
70x10
70x10
70x10
70x10

Incline Dumbbell Press
65x10
65x10
65x11 +3 reps

Pulldowns
140x10
140x10
140x10
140x

Tricep press down
20x15 Single arm
20x15
20x15
 
Sumo deadlifts felt terrific this day. The weight was flying off the ground and my overall technique felt like it was getting better week to week. I'm looking forward to seeing how it develops.

Transformer front squats felt great and I definitely love doing them after deadlifts.

Jul 26, 2022
Bodyweight 201

531 BBB C4, W3, D4

Sumo deadlift
210x5
240x5
270x5 @6
160x10
160x10
160x10
160x10
160x10

Transformer Bar Front Squat
165x8 +2 reps
165x8
165x8
165x8

Chest supported DB row
75x12 +5lbs
75x12
75x12
75x12

Reverse hyper
190x15
190x15
190x15
 
Jul 28, 2022
Bodyweight 204

531 BBB C3, W3, D1

Bench Press
155x5
175x5
195x5 @8
120x10
120x10
120x10
120x10
120x10

Dips
50x9 +1 rep
50x9
50x9

Seated pulley back row
160x12 +5lbs
160x12
160x12
160x12

Dumbbell Bicep Curl
40x9 +1 rep
40x9
40x9
 
Jul 29, 2022
Bodyweight 201.6

531 BBB C3, W3, D2

Transformer Bar low bar squat
180x5
205x5
230x5 @7
145x10
145x10
145x10
145x10
145x10

Invalid Link Removed

Transformer Bar good morning
175x10 +5lbs
175x10
175x10

Pull Up
20x6 +5lbs
20x6
20x6
20x6

Barbell shrug
185x12 +2 reps
185x12
185x12
 
Aug 1, 2022
Bodyweight 204.3
Sumo deadlift
225x5
255x5
285x5 @7
Invalid Link Removed

180x10
180x10
180x10
180x10
180x10

Transformer Bar Front Squat
170x6 +5lbs
170x6
170x6
170x6

Dumbbell Row
75x15 +5lbs
75x15
75x15
 
Real solid start to cycle 5's mesocycle. My bench felt good as hell today and each rep was fast and strong which is all you can ask for.

Aug 4, 2022
Bodyweight 206.6

531 BBB C5, W1, D1

Bench Press
150x5
170x5
190x5 @7
105x10
105x10
105x10
105x10
105x10
Dips
55x8 +5lbs
55x8
55x8
25
Chest supported low pulley row
90x12
90x12
90x12
90x12
 
gphagan1 said:
Nice workout…..looks like your body weight is going up. 💪
Click to expand...

Yeah, I'm not really trying to nor trying to drop body weight. I'm at a point where I'm just letting it do its thing and if there is some fluff so be it as long as I'm getting stronger.

Aug 7, 2022
.Bodyweight 205

531 BBB C5, W1, D3

Barbell overhead press
95x5
110x5
120x5 @7
70x10 Cambered bar
70x10
70x10
70x10
70x10

SSB JM Press
110x8
110x8
110x8
110x10

Pulldowns
90x12 D handle single arm
90x10
90x10

Hammer Curl
55x10 +5lbs
55x10
55x12

Dumbbell Lateral Raises
20x12
25x12 +2 reps
25x12

Dumbbell Bicep Curl
45x6 +5lbs
45x6
45x6
 
I was thinking about how dialed in my training has felt during this morning's training. In the past, I fell victim to program hopping thinking I'd find something better to then only switch to something else. Now I'm just so much more focused more so than I've been in a while and it's a good feeling.

Aug 8, 2022
Bodyweight 208.6

531 BBB C5, W1, D4

Sumo deadlift
220x5
250x5
280x5 @7
155x10
155x10
155x10
155x10
155x10

Transformer Bar Front Squat
170x8 +2 reps
170x8
170x8
170x8

Dumbbell Row *chest supported
80x12
80x12
80x12
80x13
 
Last edited:
Anthony_ said:
I was thinking about how dialed in my training and felt during training. In the past, I fell victim to program hoping thinking I'd find something better to then only switch to something else. Now I'm just so much more focused more so than I've been in a while and it's a good feeling.

Aug 8, 2022
Bodyweight 208.6

531 BBB C5, W1, D4

Sumo deadlift
220x5
250x5
280x5 @7
155x10
155x10
155x10
155x10
155x10

Transformer Bar Front Squat
170x8 +2 reps
170x8
170x8
170x8

Dumbbell Row *chest supported
80x12
80x12
80x12
80x13
Click to expand...
Yeah there are so many good programs, and a lot of them are very conducive to making your own hybrid, as long as you stick to the program’s core principles. But almost every young guy I try and teach a program to, I pretty much tell them all, that the program will work with consistency and time. It’s hard for some of the younger guys to have the patience to truly see the results they are capable of, because they want to switch up every six to eight weeks.
I’ve got to where if a dude is not working what I’ve showed him long enough, and wants to try something new, I just let them know that they have to at least give it 12 to 16 weeks.
 
Hey fellas sorry for being MIA. Been just focused on family, training, and work I forgot all about my training log.

I intend to start catching it up here soon bit by bit and then stay active with it so I don't fall behind again.

I can say training has been consistent and has been going great.
 
So I apologize in advance for the amount of training posts coming your way but it's time to play catch up lol.

Aug 11, 2022
Bodyweight 205.2
Bench Press
140x5
160x5
180x5
110x10
110x10
110x10
110x10
110x10
Dips
60x8 +5lbs
60x8
60x8
Chest supported low pulley row
100x10 +10lbs
100x10
100x12
 
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