General Fitness EMOM

Wednesday, April 30, 2025

CDOT

1200

After a 2 mile run, I put together a little conditioning

EMOM 15

1 - 8 air squats

2 - 5 push-ups

3 - 8 med ball sit-ups (8#)

This was a good mover and not really taxing.

IronMind Special Items

IronMind is doing some housecleaning.

2" Knurled Handles - $25

I have no need for these despite the low price; They could have gone with my IronMind dumbbell handles if the 2.5" handles were not welded on.

-----

Wrist Reinforcer Leverage Bar Prototypes - $69.95

These were prototypes and actually look pretty cool, but not something I was super excited about.

-----

Big Boy Dumbbell Bar - $124.95

These were a warehouse cleanup; 24" long, 1-1/16" diameter, 5-1/4" handle.  Kind of an odd item, especially at the steep price point

-----

Pinch Grip Pills - $249.95

These were prototypes and offered as a heavier or lighter disc.  

Per IronMind "If your pinch grip is hampered by iron poor blood, grab these Pinch Grip Pills from IronMind: We prototyped these a couple of decades ago, opted not to go into production, so here's your chance to own a piece of iron game history while developing a potent pinch grip.

Precision machined from mild steel with gently curved faces.

• Heavier Disc - 6-3/4" diameter, 2-1/4" wide, weighs 26.9 pounds - $249.95
• Lighter Disc - 6-3/4" diameter, 1 -3/4" wide, weighs 22 pounds - $150.00

I am not a huge blob lifter, but I do think these prototypes are very cool.  For $150 I went ahead and ordered one.

Modern blobs are extremely heavy and impractical for my grip.  Loadable trainers all have roughly a 4" diameter that I cannot get my hands around.

Staniewicz Strength Equipment 53 pound = $160

Staniewicz Strength Equipment 48 pound = $145

Holle Blobs 20-30kg, cost? 

Gods of Grip Loadable Blob trainer = $115

Micrograinz Blob Trainer = $120

Canon Power Works BLOB50 = $200 + shipping

------

In addition they had 

• S-Cubed Bar - 1-3/8" diameter, 12" center knurl (early model with dings, scratches) for $749.95
• Buffalo Bars (scuffs, scratches) for $849.95
• Kettlebell Handles (warehouse clean-up) for $59.95
• Books, DVDs, Posters - from $5.95 to $100
• Clothing - from $9.95 to $21.95

 

Stump Bar

No, I do not need another barbell. but this one spoke to me.  It is made by Rogue Fitness.  It is a rackable short bar.  I did not even know it existed and had previously been coveting a C-70S bar which is the same length, but 28.5 mm diameter.

The Stump (retail $350) is a shorty power bar, with powerlifting knurl marks and a center knurl.  The short length reduces the weight from 45 pounds to 30 pounds.

Eric Sandoval listed it for $200 and he was throwing in some collars which turned out to be Rogue Cerokote (retail $69.50).  Anytime I can get Rogue equipment for under 50 cents on the dollar it is a win.  When it is something I can actually use, it is a double win.

Eric was good to work with.  He was moving and downsizing his previously 1500 square foot basement gym.

Track - Highland Games Throwing

Sunday, April 27, 2025

D'Evelyn Track

1030

Track Workout

Biked to school 2.25 miles

800 meter run

8x100 meter run (with 100 meter walk between efforts) - splits were between 23 and 25 seconds

Biked home 2.25 miles

Highland Games

Braemar Stone - 10 throws with 13 pound stone

Weight For Distance - 10 throws with no turn/1 turn with 26 pound implement

Pool Swim

Friday, April 25, 2025

Carmody

1100

Pool Swim

1x400 FR

1x200 FR

4x100 FR

1x50 BA

1x50 BR

--

1100 yards total (36 minutes)

Skull Smash

I have no idea what it is about the skull smash banner that resonates with me, but I have been coveting one of these for a couple of years.  Skull Smash is now under new ownership and banners are back in stock.  I went ahead and pre-ordered one for $25.  I also ordered a bottle of "Cold Cocked" (for $15) since I was going to be paying for shipping anyway.  

I am not even sure where I am going to hang it, but it will soon be mine.

Scale Weights

From time to time, I have seen scale weights listed for sale on secondary markets.  They look like gym equipment but they are actually used for calibrating scales.  New these things go for $3-4/pound.  On the secondary market, they are typically $2/pound.

I was fortunate enough to grab both the 50 and 25 for $50.  Hopefully I can work them into my training in some meaningful way.

BSAG Leg 4

Tuesday, April 22, 2025

Garage Gym

1700

Warm Up

Reverse Hyper

Crossover Symmetry

Single Arm Barbell Clean & Jerk

65

75

Bench Press

155

175

Kneeling Snatch & Press

65

75

80

Deadlift x 4

225x4 = 900

Deadlift Rampage

185x10 = 1850

Took about an hour to complete all of the lifts.  I sandbagged these a little, but was still within 80-85% of max.  Fairly pleased with the results.

Bodyweight 208.6 pounds

Grip Prep

 With the Grip Championship two weeks out is was time to start testing the lifts and verifying openers.

Pinch Grip, Strict

The girls were at 31 pound openers (10# plates plus the 11# bar and collars).  I managed 60, 70, 75# (with the 25# plates) and managed 80# (with the 35# plates).

Deadlift, Inch DB, One Arm

The girls were at 37 pound openers (6# handle plus 25 pounds of plates).  I managed 76, 86, but failed 91 pounds.

Vertical Bar, 1 Bar, 2"

The girls were at 51 pounds and 61 pounds for Nisha and Diya respectively.  I managed 100, failed 110 and then made 105 pounds.

Hack Lift Fulton Bar

Girls are at 63 pounds.  I managed 123, 173 and was 50/50 at 213 pounds.

Powerhouse Boxing

I had the opportunity to drop in at open gym at Powerhouse Boxing and met Juan who gave me a great introduction to Powerhouse and what they are all about.

They cater to a wide variety of athletes from fitness to competitive boxers.  They will be hosting matches in June.  Group conditioning classes are interval type training sessions.

We started at the mirrors and he showed be the left jab, right jab, left hook combination and then the left jab, right uppercut, left uppercut combination.

Then we applied those movements to the heavy bag for the hooks and tear drop shaped bag for the uppercuts.  He was very observant and emphasized staying on your toes and bringing your guard back.  One universal was dipping back to the start position.  They let me borrow some gloves for this.

Next station was defense and he had this bag on a pendulum to teach timing with slipping the bag as it came back and forth.  As easy as it sounds twisting the shoulders or stepping out is not intuitive.

Then we went to a bag mounted at the ceiling and the floor.  This was for speed and timing.  Except by dumb luck, I never hit it with both the right and left in succession.

Finally we finished on the speed bag.  This is a rhythm exercise that I was marginally better at, but still tough.

Overall between instruction and 3 minute rounds, I was there for about 90 minutes and had truly been put through my paces.

Daniel was among another (4) athletes training at open gym.  They all seemed to have their routine and if I continue to attend I am sure I will find mine.

I was pretty sore afterwards, despite reducing my intensity.  I felt it the most in my biceps for some reason and my wrists.

Adult training packages start at $95/month and go to $320/month depending on whether you are looking for group classes or personal sessions.  $40/session is pretty reasonable considering the quality of intstruction.  While I may never get to spar, I do think I would enjoy the training.

Rude Recreation Center Pool Swim

Thursday, April 17, 2025

Rude Recreation Center

1200

Pool Swim

5x200 FR in 5:30ish, 1 minute rest between efforts

--

1000 yards total (30 minutes)

After threatening to train here for over 2 years, I finally popped in for a swim.  Day rate is $6, 15 punch card was $76 and monthly in $30.

Membership is tiered based on Regional (all centers), Local (22 rec centers) or Neighborhood (11 rec centers).  For Rude, I would need the regional membership.

Annual is $369

It is a nice facility and I am planning on coming back to either swim or lift once per week rather than going to the CDOT facility.

Lap swim is 5 lanes until noon and then 3 lanes after noon with the rest being open swim.

How You ACTUALLY Need To Train And Eat To Maximize Muscle Growth | Chase...

I have been really engrossed in this episode of Table Talk.  Not that I am going to start a cycle, but the science behind them is really amazing.

First, get as lean as possible to prevent side effects.  Excess fat will lead to worse estrogen effects.

Basic cycle of Testosterone (200mg/week) and Primobolan (anabolic steroid with few side effects, 400mg/week).  Need 3200mg (4 vials for 8 week cycle) or Primo; Need 1600mg (1 vial for 8 week cycle) of Test.

Human Growth Hormone either Serostim (prescribed to AIDS patients with cachexia) or NGELA prescribed to kids who are not growing to their potential.  These cycles could have more side effects that need to be monitored.

Managing the side effect of high blood pressure:

• ARB - Telmisartan 80mg
• Beta Blocker - Nebivolol 10 mg
• Diuretic - Hydrochlorothiazide 25 mg
• Calcium Channel Blocker - Amlodipine

Reducing visceral fat stored behind the small intestine (per Sean O'Mara):

• Paleo/low carb/no carb diet
• Intermittent fasting
• Sprints, HIIT training
• Sauna / Cold Plunge

GLP-1

• Semiglutide - GLP-1 receptor agonist
• Terzepatide - Glucose-dependent insulinotropic polypeptide (GIP) receptor and GLP-1 receptor agonist
• Retatrudide - triple agonist with Glucagon

L-carnitine - All around good stuff - 2mg/week

CoQ10 - 

SLU-PP-332 - Mimics aerobic exercise

SR-9009 - Increases exercise capacity, good for circadian rhythms

---------------------------------

Side note: Aromatase Inhibitors like Arimidex to regulate estrogen levels

Testosterone risks - increased red blood cell production

Primobolan - cholesterol changes (increase LDL, decrease HDL)

Post Cycle Therapy following 8-12 week cycle

Armlifting Greece

Top Row

Olympus Peak (WR = 50.05kg) - Oval (WR = 41.70kg)

Bottom Row

Pillar of Hercules (WR = 132.60kg) - The Discus (WR = 41.10kg) - Minotaur Horn (WR = 101.75kg)

The listing is from the Grip Board and the pieces are from a company called Armlifting Greece.  As an afficionado of weird stuff, of course I have to have it.  The $90 shipped is more than reasonable and works out to $18/implement shipped.  Considering shipping cost of around $20, he is taking home considerably less.  Plus, I love the names of the implements.

I waited a bit too long and the gear is spoken for within 48 hours.  It probably would not have seen much use, but very cool anyway.

Anand's Home Gym Part II (Carp's Gym)

I remember being impressed with Anand's home gym last year.  Some nice upgrades especially with barbells, rack and accessories.

A couple of things to investigate.  Beyond Power Voltra System and Keppi Collars.  

Most impressive is the size Anand has put on in the past year.

Deadlift

Tuesday, April 15, 2025

Garage Gym

1800

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Romanian Deadlift

Deadlift

8x135

8x135

5x185

5x185

3x225

3x225

Bench Press Heptathlon

Saturday, April 12, 2025

Home Gym

1000

Bench Press Heptathlon

With Kim and Jarrod

Bench Press Feet on Floor - 170, 180

Bench Press Feet in Air - 170, 175

Bench Press Reverse Grip - 0

Bench Press Alt Grip - 95, 115, 135

Bench Press Hands Together - 115, 135, 150* Record

Bench Press Right Hand - 45, 55

Bench Press Left Hand - 45, 55

Rampage - 95x22 = 2,090

Bench Press Roman Chair - 45, 55, 65, 75* Record

4th attempt for a record

New set up for Roman Chair worked well.  Centerline of utility bench 24 inches away from center of The Answer foot hold.  Use cushion as a safety.  Need to weigh down the foot hold with plates.

https://www.usawa.com/bench-press-heptathlon-and-record-day/

Metcon

Monday, April 7, 2025

Garage Gym

1200

Metcon

2 Min Rounds to complete at least 50 burpees

30 single under

*5 wall ball shots (14# to 10') 

*5 lateral burpees over line

- rest 2 min between rounds - 

*Add 5 reps every round

**Start where you left off

R1 - 1 + 33 (5) - Complete round, rope skips, 3 wall ball shots

R2 - 2 + 0 (10) - finished 10 wall ball shots and 10 burpees

R3 - 2 + 49 (15) - rope skips, 15 wall ball shots, 4 burpees

R4 - 3 + 24 (15) - finished remaining 11 burpees and did 24 rope skips

R5 - 3 + 54 (20) - finished rope skips, 20 wall ball shots and 4 burpees

R6 - 3 + 65 (20) - 11 more burpees

R7 - 4 + 54 (20) - finished last 5 burpees, rope skips and 14 wall ball shots

Programming from West Bound CrossFit which called for 4 rounds of the above.

Pull Up Finisher

5x1

Sunday Funday

Sunday, April 6, 2025

Home Gym

0900

Erg Triathlon

2000 m Row - 10:47

4000 m Bike - 10:10

2000 m Ski - 11:47

1700

Track Workout

1 mile warm up run - 13:07

8x 100 meter sprint (walking the curves and running the straights) on 2:00

My times were between 26 and 28 seconds

COC Silver Bullet

After hearing about all of the fun at Rolling Hills Grip Challenge 3, I decided to buy an IronMind Silver Bullet.  These go from $19 from IronMind.  With the 2.5kg calibrated plate, the price jumps to $219.  Shipping is another $10.  I want to play with it a little bit, but spending $200 for the plate is hard to justify.

USAWA Club Championship

Saturday, April 5, 2025

Garage Gym

1000

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

DB Snatch

62

77

77#

Zercher

 

205

230

250#

Turkish Get Up

44

50#

Deadlift, Fulton Bar, Ciavattone Grip

233

243#

I was pleased with the 620 pound total.  I pressed out a snatch.  I might have had a little bit more on the Zercher.  I struggled with the TGU and Deadlift.  I was happy to get the numbers I did.  Only one record set in the open DB Snatch.

Sanjiv - 620 pounds (pts = 617)

Jarrod - 682 pounds (pts = 630)

Kim - 320 pounds (pts = 610)

Nisha - 170.5 pounds (pts = 441)

Back Squat

Friday, April 4, 2025

Basement Gym

1700

Warm Up

Bike Erg - 2000 meters

Row Erg - 1000 meters

Ski Erg - 1000 meters

Back Squat

8x45

5x95

5x95

5x95

5x95

5x95

Pool Swim

Friday, April 4, 2025

Carmody Rec Center

0930

Pool Swim

1x400 FR

1x200 BR

1x200 BA

4x50 FR (IN 1:15 ON 2:00)

--

1000 yards total (34 minutes)

Conditioning

Thursday, April 3, 2025

CDOT

1300

Stair Stepper

20 minute - 57 floors

Biceps Blast

10x20

9x25

6x30

2x35

1x40

Conditioning

Wednesday, April 2, 2025

CDOT

1230

Conditioning

Every 7:30

24 calorie Assault Bike

24 walking lunges

12 sit-ups with med ball (8#)

I was finishing between 5:00 and 5:30 for roughly 2:1 work to rest ratio