BRICKS ' B*llsh*t

Jada

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Dude.... that home gym looks official!!
 

jennerrator

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Oh....I'd love that!!!!!!!!!!!!!!!!!!! Jealous!!!!!!!!!!!!!!!!:32 (20):
 
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Wow Bricks, what a great setup! That’s my long term goal, bring it all home. Someday!
 

Trump

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Holy Mary mother of god, your home gym is better than pretty much every gym I ever been too. How much for a membership?
 

BigGameHunter

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Will you adopt me? Please.

Im excited for this log and a peek inside how you do things.
 

BRICKS

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I train on a 3 day split currently:

Back, rear delts, biceps

Chest, delts, triceps, calves

Legs

I generally go 3 on 1 off, but will do 2 on 1 off to 5 on 1 off depending on my work schedule and days off from work.

I'm at an advantage with work in that I usually work Mon, Tues, Fridays every other week, a half day Wed during this weeks. That's how I am able to get a daily nap of 2-3 hours in. This is a big advantage to my training. Occasionally, and pretty much always right now do to time of year, I work extra days during my weeks off. That's when I often have to train 2 on 1 off. Days I do work are usually 12 hour+ days, so I tend not to train on those days. I don't mind occasionally training till 1 or 2 am, but not consistently.

I'm toward the end of 11 days off with the Thanksgiving holiday, so I have 3 days left on a 5 on 1 off 5 on stretch. Whatever my on/off schedule is, I stick to the above training split for bodyparts.

Warm up on upper body days is rubber band work with rotators, light dumbell shoulder stuff and arm stuff. Then warm up sets for first exercise.

Today was chest, delts, triceps, and calves. I'll only list working sets. I do a lot of warm up sets, at 54 I can't just grip it 'n RIP it anymore.

CHEST

Hammer incline press 5x10x3-4 plates per side, drop set 3.5, 3, 2.5, 2 plates per side 10-15 reps each. (3.5 denotes 3 plates plus a 25 # plate

Hammer press 4x10x3-4 plates, drop set same as above

Dumbe incline flys 3x10x80

I train calves in between chest sets. I'll talk about my calf training separately.

DELTS

Hammer shoulder press 3x10x3 plates per side
Cable lateral raises 3x0x90
Dumbell front raise 3x10x50

This is done as a triset. Hammer, cable laterals, dumbell fronts, repeat.

TRICEPS

Dip machine 4x25x315 (245 lb stack, I hang two 35s on the stack)
Skull crushers 4x12x100,110,120,120 (curl bar used)
Pushdowns 4x12x110,130, 150, last set drop set 150, 130, 110, 90

This is also done as a tri set.

All of my training stays pretty much the same for a long time with respect to exercises, order of doing them, etc. I push to progress on weight, sets, reps to keep progressive overload. Little increases are big progress at this point. I focus on working the muscle, not the weight.

That's today's training, I won't include diet as I have 2-3 more meals to go today. Calf training will be covered later.
 

BRICKS

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View attachment 6890

For the guys who go to a public gym, keep one of these in your gym bag. A big ass Phillips screwdriver is perfect for hanging extra weight on a stack or for use as a safety pin under the seat of the Hammer type machines. I know of a pro's wife who did not have said safety pin in on a shoulder press, the seat dropped and she tore both quads.

You can also use it to stab that annoying guy curling in the squat rack.

View attachment 6891
 

ccpro

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Great post Bricks, I can identify with alot of what you mentioned. You're getting this trainwreck motivated! Off and on and and alot in between has been my regimen for 30 years. I'll be 50 in February and would love a fresh start.
 

silvereyes87

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I train on a 3 day split currently:

Back, rear delts, biceps

Chest, delts, triceps, calves

Legs

I generally go 3 on 1 off, but will do 2 on 1 off to 5 on 1 off depending on my work schedule and days off from work.

I'm at an advantage with work in that I usually work Mon, Tues, Fridays every other week, a half day Wed during this weeks. That's how I am able to get a daily nap of 2-3 hours in. This is a big advantage to my training. Occasionally, and pretty much always right now do to time of year, I work extra days during my weeks off. That's when I often have to train 2 on 1 off. Days I do work are usually 12 hour+ days, so I tend not to train on those days. I don't mind occasionally training till 1 or 2 am, but not consistently.

I'm toward the end of 11 days off with the Thanksgiving holiday, so I have 3 days left on a 5 on 1 off 5 on stretch. Whatever my on/off schedule is, I stick to the above training split for bodyparts.

Warm up on upper body days is rubber band work with rotators, light dumbell shoulder stuff and arm stuff. Then warm up sets for first exercise.

Today was chest, delts, triceps, and calves. I'll only list working sets. I do a lot of warm up sets, at 54 I can't just grip it 'n RIP it anymore.

CHEST

Hammer incline press 5x10x3-4 plates per side, drop set 3.5, 3, 2.5, 2 plates per side 10-15 reps each. (3.5 denotes 3 plates plus a 25 # plate

Hammer press 4x10x3-4 plates, drop set same as above

Dumbe incline flys 3x10x80

I train calves in between chest sets. I'll talk about my calf training separately.

DELTS

Hammer shoulder press 3x10x3 plates per side
Cable lateral raises 3x0x90
Dumbell front raise 3x10x50

This is done as a triset. Hammer, cable laterals, dumbell fronts, repeat.

TRICEPS

Dip machine 4x25x315 (245 lb stack, I hang two 35s on the stack)
Skull crushers 4x12x100,110,120,120 (curl bar used)
Pushdowns 4x12x110,130, 150, last set drop set 150, 130, 110, 90

This is also done as a tri set.

All of my training stays pretty much the same for a long time with respect to exercises, order of doing them, etc. I push to progress on weight, sets, reps to keep progressive overload. Little increases are big progress at this point. I focus on working the muscle, not the weight.

That's today's training, I won't include diet as I have 2-3 more meals to go today. Calf training will be covered later.

Excellent write up man. Thanks for sharing.
 

BRICKS

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Great post Bricks, I can identify with alot of what you mentioned. You're getting this trainwreck motivated! Off and on and and alot in between has been my regimen for 30 years. I'll be 50 in February and would love a fresh start.

Thanks brother, stay motivated! Consistency, tenacity, and patience.
 

BRICKS

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Today was legs. Warm up for legs consists of super setting extensions with kneeling single leg curls. For this I start extensions at 50 and run the stack by 20 lbs jumps to 190 (stack goes to 300). In between I do kneeling single leg curls starting at 35 lbs up to my starting working weight, about 95 lbs. Then I hit legs.

Squats

10x225
6x315
6x365
6x405
6x430
2x6x455

This is superset with kneeling single leg curls

10x95
10x100
10x105
2x10x110
2x10x115

View attachment 6894

Next I do what I like to call mthrfkrs. Hands down the best, thus most hated, piece of leg equipment I've ever used, I bought this actually for my wife. Turns out I use it more, and this thing is incredible.

View attachment 6895

HOIST DUAL ACTION LEG PRESS

12x400
12x500
12x550
12x600
12c600

This also uses your body weight, as the whole unit moves. I do these with the shoulder ps cranked all the way down, butthole to platform. You can not get the wraps off fast enough at the end.

Superset with stiff leg deads

10x35
10x160
10x185
2x10x205

Next is a tri set of hack squats, seated leg curls, and extensions

Hacks 10x3 plates per side, 10x3 plates +25 per side, 10x 4 plates per side

Seated leg curls 15x155, 15x70, 15x185

Extensions 20x150, 20x170, 20x190 then drop by 20 lbs each drop set down to 90

Then I decided I had enough fun for one day.

Apologies for sideways pictures.
 

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