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On November 11 2013 09:38 Flaccid wrote:+ Show Spoiler +lollers. Figured you guys might enjoy this. Built a new house last winter and having an unfinished basement gave me the opportunity to acquire some things and start avoiding the gym. I don't like gyms. Too many bros and, even worse, idiot crossfitters running around throwing barbells at walls. The one thing I really needed to completely eliminate the need for a gym membership is a squat rack. But, being that I'm feeling too cheap right now to go and spend $500-1000 on something that's actually worth having, I spent the other evening building a super-ghetto rack, like those you see on the int4rwebz. In the ghettoooooo~ ![[image loading]](http://i.imgur.com/ohLLaYh.jpg) It actually works decently well. I mean, I wouldn't recommend doing any kind of max-effort lifting with this bitch, but if you're doing a larger amount of sets with more moderate weight, then it'll suffice. It's kind of hilarious though. It actually holds a ton of weight but I don't want to die. I'll still eventually have to buy one but for now I can spend more money on beer, like god intended. The stool is for my cat who likes to hang out when I'm exercising. He spots for me. + Show Spoiler [A few more images] +
Whats in the buckets? I feel like it would be a lot safer if you put some perpendicular supports down and added some 45 degree supports.
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On November 11 2013 11:15 Najda wrote:Show nested quote +On November 11 2013 09:38 Flaccid wrote:+ Show Spoiler +lollers. Figured you guys might enjoy this. Built a new house last winter and having an unfinished basement gave me the opportunity to acquire some things and start avoiding the gym. I don't like gyms. Too many bros and, even worse, idiot crossfitters running around throwing barbells at walls. The one thing I really needed to completely eliminate the need for a gym membership is a squat rack. But, being that I'm feeling too cheap right now to go and spend $500-1000 on something that's actually worth having, I spent the other evening building a super-ghetto rack, like those you see on the int4rwebz. In the ghettoooooo~ It actually works decently well. I mean, I wouldn't recommend doing any kind of max-effort lifting with this bitch, but if you're doing a larger amount of sets with more moderate weight, then it'll suffice. It's kind of hilarious though. It actually holds a ton of weight but I don't want to die. I'll still eventually have to buy one but for now I can spend more money on beer, like god intended. The stool is for my cat who likes to hang out when I'm exercising. He spots for me. + Show Spoiler [A few more images] + Whats in the buckets? I feel like it would be a lot safer if you put some perpendicular supports down and added some 45 degree supports.
Guessing concrete. Better at keeping them vertical than a wooden bottom would be, although easier to knock over.I agree with the 45 degree supports though. Or maybe 90 degree braces against the walls.
Either way, sick set up. No excuses, get a lift done. Good stuff.
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On November 11 2013 11:15 Najda wrote:Show nested quote +On November 11 2013 09:38 Flaccid wrote:+ Show Spoiler +lollers. Figured you guys might enjoy this. Built a new house last winter and having an unfinished basement gave me the opportunity to acquire some things and start avoiding the gym. I don't like gyms. Too many bros and, even worse, idiot crossfitters running around throwing barbells at walls. The one thing I really needed to completely eliminate the need for a gym membership is a squat rack. But, being that I'm feeling too cheap right now to go and spend $500-1000 on something that's actually worth having, I spent the other evening building a super-ghetto rack, like those you see on the int4rwebz. In the ghettoooooo~ It actually works decently well. I mean, I wouldn't recommend doing any kind of max-effort lifting with this bitch, but if you're doing a larger amount of sets with more moderate weight, then it'll suffice. It's kind of hilarious though. It actually holds a ton of weight but I don't want to die. I'll still eventually have to buy one but for now I can spend more money on beer, like god intended. The stool is for my cat who likes to hang out when I'm exercising. He spots for me. + Show Spoiler [A few more images] + Whats in the buckets? I feel like it would be a lot safer if you put some perpendicular supports down and added some 45 degree supports.
About sixty or so pounds of concrete in each. Seems stable enough for something so ghetto  .
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Just got my foam roller
![[image loading]](http://i.imgur.com/D6GecEd.png)
Time to do some serious Self Myofascial Release hehe..
Also small leg update:
87,5kg @ 192cm
![[image loading]](http://i.imgur.com/V3UUXAj.png)
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Squatz
10x225 8x365 6x385 4x415 2x445 1x475 1x475x
Was supposed to hit a double at 475 but there was no way after grinding out the first rep T_T.
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trained 3 times this last month... damn i feel so weak right now T_T
squats: 130kg
bench press: 90kg
barbell rows: 70kg
im eating below maintance... looking to lose wight son, stuck in 84kg. its getting so hard sigh
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Why would you want to be below 84kg?
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On November 13 2013 14:02 IgnE wrote:
Why would you want to be below 84kg?
im 1.75 meters tall. i have always been told that im overweight and a healthy weight for my height is around 75kg. just yesterday i went to weight my self and the results were shitty T_T right now i have 24% of BF
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You could try taking measurements of certain areas to make sure you're not gaining muscle/losing fat and staying the same weight. Although you need to be more consistent with working out 
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On November 14 2013 00:07 mordek wrote:You could try taking measurements of certain areas to make sure you're not gaining muscle/losing fat and staying the same weight. Although you need to be more consistent with working out
i was consistent then the third month i couldnt go in my usual schedule cause work. i tried to go in the night... really guys how can people go to train when the gym is full of people, i was so disgusted that i left no never return :s home gym incoming
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On November 14 2013 00:13 Topin wrote:Show nested quote +On November 14 2013 00:07 mordek wrote:You could try taking measurements of certain areas to make sure you're not gaining muscle/losing fat and staying the same weight. Although you need to be more consistent with working out i was consistent then the third month i couldnt go in my usual schedule cause work. i tried to go in the night... really guys how can people go to train when the gym is full of people, i was so disgusted that i left no never return :s home gym incoming
Usually the same people go at the same time. Make friends pretty quick and it's easy to work in. There usually a mutual respect between people that train regularly and aren't total twats.
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On November 14 2013 00:13 Topin wrote:Show nested quote +On November 14 2013 00:07 mordek wrote:You could try taking measurements of certain areas to make sure you're not gaining muscle/losing fat and staying the same weight. Although you need to be more consistent with working out i was consistent then the third month i couldnt go in my usual schedule cause work. i tried to go in the night... really guys how can people go to train when the gym is full of people, i was so disgusted that i left no never return :s home gym incoming
I get that but you can expect some difficulties in reaching goals then. Make it happen!
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I'm having a huge problem with consistency too lol. First time back in the gym in like 2.5 weeks. I haven't lost too much strength, and I'll be working my way back to where I was.
squat 4x5 165lbs
ohp 4x5 60
db rows 4x5 45
dips 4x5 bw
leg raises 3x8
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On November 14 2013 01:23 mordek wrote:Show nested quote +On November 14 2013 00:13 Topin wrote:On November 14 2013 00:07 mordek wrote:You could try taking measurements of certain areas to make sure you're not gaining muscle/losing fat and staying the same weight. Although you need to be more consistent with working out i was consistent then the third month i couldnt go in my usual schedule cause work. i tried to go in the night... really guys how can people go to train when the gym is full of people, i was so disgusted that i left no never return :s home gym incoming I get that but you can expect some difficulties in reaching goals then. Make it happen!
im doing it brah, eating healthy as fuck, starting training 3 times a week again. im gonna make it brah
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On November 14 2013 00:20 decafchicken wrote:Show nested quote +On November 14 2013 00:13 Topin wrote:On November 14 2013 00:07 mordek wrote:You could try taking measurements of certain areas to make sure you're not gaining muscle/losing fat and staying the same weight. Although you need to be more consistent with working out i was consistent then the third month i couldnt go in my usual schedule cause work. i tried to go in the night... really guys how can people go to train when the gym is full of people, i was so disgusted that i left no never return :s home gym incoming Usually the same people go at the same time. Make friends pretty quick and it's easy to work in. There usually a mutual respect between people that train regularly and aren't total twats.
Luckily no one uses the squat rack at my gym
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On November 14 2013 00:04 Topin wrote: im 1.75 meters tall. i have always been told that im overweight and a healthy weight for my height is around 75kg. just yesterday i went to weight my self and the results were shitty T_T right now i have 24% of BF
BMI is garbage. I hope you aren't using that to determine what a "healthy weight" is. There is nothing unhealthy about carrying around more muscle. Lean body mass (LBM) is actually highly correlated with higher quality of life into old age. If you remember the mainstream media picking up a story a few years ago about how people who are "overweight" on the BMI spectrum having a lower mortality rate due to cancer and a few other chronic illnesses, the "surprising" result is probably a result of the extra LBM that "overweight" people tend to carry around. Now if you are trying to lose some fat, go ahead. But you shouldn't listen to nonsense about what a "healthy" weight is from people who don't lift. Let your bloodwork be the judge of your health.
That said, 24% is pretty high bro.
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On November 14 2013 02:56 ieatkids5 wrote:
I'm having a huge problem with consistency too lol. First time back in the gym in like 2.5 weeks. I haven't lost too much strength, and I'll be working my way back to where I was.
I'm finding I have a way easier time with consistency doing a 6 day/week routine than I did with 3 or 4 day routines. I've got everything so planned out to correlate with the amount of time I have for my workout that there really is just no room for me to screw up, so I don't. More forgiving routines were actually a problem for me.
Also weighed myself today. 193 lbs fasted and dehydrated. I will never understand my body and its relationship with food.
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How much do you track your calories?
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On November 14 2013 06:33 Najda wrote:
How much do you track your calories?
Tracking calories seems overwork to me, lately I've started tracking actual food weight because I always eat basically the same from monday to friday.
RDL: 185kgx3x9 (PR)
BB Rows 70kgx8x3 (its hilarous how bad I'm at barbell rows, this are not even strict form)
Pull Ups: BW x10 x9 x6 (hangers)
Since I quit drinking, and more now that I fucked up my quad (10 days now :'( ) I keep breaking PR on my back pretty much every training session. I'll pull 245 this friday, 250 on the next one and go for 270kg (15kg PR) on the meet hopefully. That's 600 mother fucking pounds.
Next week I'm starting partial squats on a suit and just endure the pain.
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EPT![[image loading]](http://i.imgur.com/lLYu7w5.jpg)
![[image loading]](http://i.imgur.com/ERfHC9h.jpg)
