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Old 05-27-2016, 01:11 PM   #1001
sean52692
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in the process of creating a home gym for my apartment. Nothing crazy, an incline/flat bench seat and plenty of free weights.

Considering getting a weight rack, a bar, and plates for benching and the like. But I've found I can get a lot done with just dumbbells.

does anyone have any thoughts or tips on the best way to deck out a home gym? I don't have THAT much space, so I'm trying to be economical here.
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Old 05-29-2016, 09:36 AM   #1002
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in the process of creating a home gym for my apartment. Nothing crazy, an incline/flat bench seat and plenty of free weights.

Considering getting a weight rack, a bar, and plates for benching and the like. But I've found I can get a lot done with just dumbbells.

does anyone have any thoughts or tips on the best way to deck out a home gym? I don't have THAT much space, so I'm trying to be economical here.
I've done similar in my garage. I got an flat/incline bench with olympic weight set on CL and just slowly added additiomal free weights as needed. Did a pull up bar and a punching bag. That and running keeps me in good enough shape. You can find great deals on bench/olympic plates on cl.

I recently had to devise a pully system to assist with my incline. The way the bench is it just put so much stress on my shoulders getting the weight off the rack. Started to cause some issues. But it's gravy now.
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Old 05-29-2016, 09:54 AM   #1003
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Ha a pulley system that's awesome
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Old 12-15-2016, 09:13 AM   #1004
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Tis the season.

Back on the treadmill, trying to do 4 miles every other day or so. I definitely like running outside more, but the treadmill tends to bring the results.
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Old 12-15-2016, 02:27 PM   #1005
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I've gradually gained back all the weight I lost a couple of years ago and then some, which has been very disheartening. With a wedding coming up in a year and a half or so I'm trying to re-motivate and return to a healthy lifestyle but man I've got to admit that I have a ton of self loathing for allowing myself to get heavy again. I'm still a big, broad guy (6'3") so my body holds the weight alright and I don't look fat necessarily but I had lost 45lbs and kept it off for about a year. Then just started to slip into old bad habits, and kept telling myself I'd cut it off before it got out of hand, and next thing you know I was on a downward spiral of weight gain. Frustrating, but I guess the first step is identifying the problem and taking action. Hopefully next time I check in here I'm back on the right path.
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Old 12-15-2016, 03:27 PM   #1006
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I've gradually gained back all the weight I lost a couple of years ago and then some, which has been very disheartening. With a wedding coming up in a year and a half or so I'm trying to re-motivate and return to a healthy lifestyle but man I've got to admit that I have a ton of self loathing for allowing myself to get heavy again. I'm still a big, broad guy (6'3") so my body holds the weight alright and I don't look fat necessarily but I had lost 45lbs and kept it off for about a year. Then just started to slip into old bad habits, and kept telling myself I'd cut it off before it got out of hand, and next thing you know I was on a downward spiral of weight gain. Frustrating, but I guess the first step is identifying the problem and taking action. Hopefully next time I check in here I'm back on the right path.
I had a similar slump this year. Gradually gained 30 pounds, which put me right on the edge of the danger zone. So I've hit the gym reasonably hard, one day at a time, and definitely been getting back to fighting shape. Once I string a few good weeks together, the diet starts to naturally fall in place and I'm back to a healthier lifestyle.
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Old 12-15-2016, 03:30 PM   #1007
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Right on man. I think my problem has been reestablishing that rhythm. I'll be good for a week and then get sidetracked. Usually once you get through a few weeks as you said it becomes more of a habit and easier to gain momentum. As clichť as the dieting in the new year is, I'm really trying to look at it as an opportunity to start fresh. I know I have the capability to lose weight, and to even maintain the weight loss. I just need to quit making excuses and take accountability for my situation. That's the tough thing about your weight; while there are certain conditions or predispositions, it's really all on you to do the work and truly earn it.
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Old 12-15-2016, 04:15 PM   #1008
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Good luck to you man. You should listen to the bill burr podcast. He is pretty funny about weight loss and keeps me motivated. He certainly goes back and forth (mostly in his mind, he is still in great shape for his age). I was listening to his 12/5/16 MMP today and it was cracking me up. Near the beginning, after talking about racing, he starts into weight loss and it is hilarious. Worth checking out.

I finally just had to realize there was no going back to eating crappy ever. I used to eat pizza 1-2x a week. Now it is like once a month, if that. Getting older it is really realizing the changes have to be permanent. Not just until you hit the goal. I'm going to go pretty lean after the new year and cut way back on my beer consumption and see if I can't get into the best shape of my life. I feel great now, but I'm so close to getting to a really great spot. I'm going to see what I can do in 3 months of being as clean as I can.
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Old 01-04-2017, 12:48 PM   #1009
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No more excuses bitches. Get out there and get on it.
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Old 01-04-2017, 12:51 PM   #1010
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No more excuses bitches. Get out there and get on it.
Yes sir. I gave up soda for a year and a half (jack & coke was the drink, but no booze since September 2015) - but ditched it when the Cubs won the world series. Went a little overboard the last month - so it's back to cold turkey for me.

Kicking booze was one of the better decisions I've made and it helps the diet for sure.
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Old 03-22-2017, 07:32 PM   #1011
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everyone. So I want to make a conscious and serious effort to get back into the same shape that I was 5 years ago.
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Old 03-22-2017, 08:11 PM   #1012
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Just gotta do work. Every day.
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Old 03-22-2017, 11:37 PM   #1013
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Just gotta do work. Every day.
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Yea definitely. We all have to start somewhere, right?
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Old 04-07-2017, 01:24 PM   #1014
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Man I feel like I haven't posted in here in a long time.

These days I'm doing a 6ish day rotation of:

Gym: High intensity, full-body circuit
Yoga
Gym: Upper body, heavy
Yoga
Gym: High intensity, full-body circuit
Yoga
Off

And it's leaned me out a lot. Currently sitting at about 188lbs. Usually I'm more between 195 - 205. I've given up alpha lifts like benching, squatting, and deadlifting and replaced it with more body weight based stuff and high rep circuits.

On my "heavy upper body" day I will use nautilus machines to work my chest a bit more, but that's it when it comes to working that area. Otherwise it's a whole lot of pull-ups, dips, super sets, etc that help keep my HR elevated. Almost always sore, and I love it. Never felt more athletic and "well rounded," when it comes to overall fitness level, in my entire life. Pretty lean right now, I'd guess somewhere around 9-10%. Colorado is a great place to live a pretty damn healthy lifestyle...you're always moving if you want to be.
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Old 04-04-2018, 03:26 PM   #1015
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So...I started working out again and eating healthier, giving myself two months before Summer hits and we start to go swimming again.

I'm running, doing planks, and for the first time trying Burpees. Has anyone done them and work for you? I really want to flatten my stomach, or at least get it flatter (I'm starting to get that "dad bod" now that I'm in my early 30's and I don't want one of those bellies...).

I've seen videos and read that it's supposed to be a whole body work out, but all I felt it was in my damn thighs!
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Old 04-05-2018, 12:20 PM   #1016
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What's up bitches!?! No ones working out anymore more? I ran today, planked, and "climbed the mountain" for my abs.
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Old 04-05-2018, 06:18 PM   #1017
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I wish I had an answer for you. Abs are really frustrating. I do a ten minute ab workout everyday, there are tons on YouTube. You can also do a lot of them with light weights to make it harder. I honestly think It's more about what you eat/drink. But I'm open to anyone's suggestions.
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Old 04-05-2018, 07:29 PM   #1018
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I do a ten minute ab workout everyday,
oooh, that's impressive! I used to have a six pack in college, but got married and had a baby right after I graduated and lost it. I don't really want to work that hard to get it back, but I do want to slim down my belly.

I've been watching what I eat like a hawk, cutting out breads/sweats during the day.
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Old 04-05-2018, 07:30 PM   #1019
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I wish I had an answer for you. Abs are really frustrating. I do a ten minute ab workout everyday, there are tons on YouTube. You can also do a lot of them with light weights to make it harder. I honestly think It's more about what you eat/drink. But I'm open to anyone's suggestions.
It’s 100% what you eat. Well, and cardio.

For guys, abs start to show around 12% bodyfat and start to really look defined at about 10%. If you get down to 7-8% you’re starting to enter Brad-Pitt-in-Fight-Club territory.

Lately I tend to hover between 10-13% at anywhere from 185 - 190 lbs. I can tell when I’m creeping over that BF level (usually because I’m drinking a little more and/or snacking on shit more often) because my stomach starts looking fuzzy. That’s typically my cue to take a couple weeks off from booze and sugar and zero in meticulously on macros again.

If you’re drinking and eat really any sugar, are about 30 or older, and don’t do much cardio, you can forget about having defined abs. If you cut those first two things out and bust ass when it comes to cardio, you’ll get there. Usually if I’m not drinking or eating much sugar, and I hit the stairmaster three times a week for at least 45 mins at a time (in addition to my current 2x week circuit routine as well as 3-4 days per week of vinyasa yoga), I get “clear” abs back within 2-3 weeks. But, again, that’s when I’m starting between 10-12%. If you’re, say, 20% or more you gotta be patient and get at it for a couple of months, maybe a little longer.

It’s all about being extremely careful about what you eat, getting your heart rate up, and being patient.
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Old 04-05-2018, 08:02 PM   #1020
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Itís 100% what you eat. Well, and cardio.

For guys, abs start to show around 12% bodyfat and start to really look defined at about 10%. If you get down to 7-8% youíre starting to enter Brad-Pitt-in-Fight-Club territory.

Lately I tend to hover between 10-13% at anywhere from 185 - 190 lbs. I can tell when Iím creeping over that BF level (usually because Iím drinking a little more and/or snacking on shit more often) because my stomach starts looking fuzzy. Thatís typically my cue to take a couple weeks off from booze and sugar and zero in meticulously on macros again.

If youíre drinking and eat really any sugar, are about 30 or older, and donít do much cardio, you can forget about having defined abs. If you cut those first two things out and bust ass when it comes to cardio, youíll get there. Usually if Iím not drinking or eating much sugar, and I hit the stairmaster three times a week for at least 45 mins at a time (in addition to my current 2x week circuit routine as well as 3-4 days per week of vinyasa yoga), I get ďclearĒ abs back within 2-3 weeks. But, again, thatís when Iím starting between 10-12%. If youíre, say, 20% or more you gotta be patient and get at it for a couple of months, maybe a little longer.

Itís all about being extremely careful about what you eat, getting your heart rate up, and being patient.

Good to know. What do you think about the HIIT way to work out? I've read a lot that you don't have to run for an hour if you are doing full body, high intensity work outs.
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