General Health & Fitness - Stay/Get Back in Shape

Heelsandeers said:
Very nice

I considered adding one of the barball holders

So far I've just been storing it racked on the stand which hasn't been an issue
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To be honest, as you can see from the pic, I never use the barbell holders. Racked in the stand is my go to. I have three barbells (mine, my wife's, and a 10# training bar) but since the other two rarely get used they just get in the way if I store them in the holders on the rack. I've been considering investing in a on-wall barbell rack. That may be the way I want to go. Your mileage may vary.
 
BTW, possibly my favorite piece of Rouge equipment in that photo is that $10 piece of PVC pipe. A lot of my warm up is done with that thing.

My warm up routine is:
  • 10 circular shoulder shrugs in each direction (forwards and backward)
  • 10 unweighted (PVC pipe) shoulder presses
  • 10 unweighted (PVC pipe) Good Mornings
  • 10 Behind the Backs with the PVC pipe
  • 5 Around The Worlds with the PVC pipe (each side)
  • 5-10 torso rotational twists w/ PVC pipe on shoulders
  • Bent over hamstring stretch while holding on to PVC pipe
  • 20 Ass Kickers
  • 20 High Knees
  • 10 Frankensteins (High Kicks)
  • 30 second ass to grass squat stretch
  • 10 air squats
  • 20 banded Pull Aparts
  • 20 banded Face Pulls
  • 20 banded Triceps Extensions
(I'm old and need a LOT of warm up)
 
Finishing up a 2 week cruise around Spain, North Africa, and the Canary Islands on a small cruise ship (about 800 passengers). The gym is ultra nice but limited in equipment. No barbells at all, no cable machine. I've had to adjust everything in workouts to be drumbbell focused. They do have those up to 32kg (70 lb) as well as nice benches, leg extenstion, leg press, lat machine. Doing everything with dumbbells from squats to presses to RDL's, etc in addition to my normal dumbbell work has REALLY worked the hell out of my forearms and shoulders. But I'm going home with some monster grip improvements, that's for sure.
 
nrsair said:
I built a budget gym with the Bowflex adjustable dumbbells and bench, a Rogue pull-up bar, a couple kettlebells and some heavy resistance bands. Suits my needs as a wannabe endurance athlete. Also have a Concept2 rower/torture device and more bicycles than any sane person should, so I’m not really saving money, just allocating funds to the parts I like the best 🤪
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Thumbs up to "Concept 2 rower/torture device".
 
Sheesh, some of you are putting up some serious weight.

I tweaked my lower back pretty good about a decade ago. Still rotate in leg days pretty consistently (2 or 3 times a month) but I stick to lower weight/higher rep volume with dead lifts and barbell squats. Bulgarian split squats have been a game changer for me.
 
Peppers49 said:
Sheesh, some of you are putting up some serious weight.

I tweaked my lower back pretty good about a decade ago. Still rotate in leg days pretty consistently (2 or 3 times a month) but I stick to lower weight/higher rep volume with dead lifts and barbell squats. Bulgarian split squats have been a game changer for me.
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Bulgarian split squats have been so tough for me to master. Body dysmorphia is real in so many ways. My brain still thinks im 400 or 500 pounds in every way. I overbalance on things for the longest time until I master them finally. Im finally there on Bulgarian splits but man it took forever. Next challenge is single leg RDL with the rear leg raised. Up to this point, it has always been a balance plant.
 
wmheel1287 said:
Bulgarian split squats have been so tough for me to master. Body dysmorphia is real in so many ways. My brain still thinks im 400 or 500 pounds in every way. I overbalance on things for the longest time until I master them finally. Im finally there on Bulgarian splits but man it took forever. Next challenge is single leg RDL with the rear leg raised. Up to this point, it has always been a balance plant.
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You weighed 400 lbs at some point in life?
 
wmheel1287 said:
506.4 was my heaviest known weight.

238 today.
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That's incredible. Congratulations.

I was just over 300 at my heaviest, I got down to 180 and maintained for probably 10 years, then I slowly started gaining. I'm around 245 now.

I really want to get back in the gym, but not for weight, for my health. I can tell how out of shape I am in my breathing and other activities. Plus, there's a good chance that I may have to figure out dating in my '60's.
 
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