As we've discussed weight loss and diet over the years, we've stranded some decent info on cardio and weight training, but we've also not dug into the same we have diet. Since I met my goal of getting a functional workout space in my man cave by the end of the weekend, I thought I'd share what I've got going on equipment wise, then turn to the group to see and hear what you all are doing to improve your physical (and mental) well-being.
Any of you who were athletes in the late 90s, early 2000s, probably remember the BFS program - Bigger, Faster, Stronger. That was my introduction to formal weight training. Our PE teacher was also our strength and conditioning coach for football. He was a big BFS guy and loved calisthenics, which is how I learned most of the technical weight training I still lean on today. After college, I tried to "get big" and ended up meeting a lifelong goal of benching 300#s, but it was hard on my body. I was 28 or 29 at the time and that entire process of bulking up and hanging a bunch of muscle on a frame meant for endurance more than power, was ultimately a lesson learned: I need functional strength, not "showy" strength.
When I lost 60#s back in 2016, I did it largely on diet and cardio. Again, it was another lesson learned. I got down to 180#s and some of you guys thought I had a terminal illness
At that weight, I was in the best condition of my life cardio wise, but I was weak. I'd lost all my "farm strength", so I rebounded to 205-2010 and maintained that until 2020 when a change in jobs and something called COVID, created a big disruption in my life. I'd been a gym rat taking advantage of battle ropes, tractor tires, sand bags, and kettlebells up to that point, so I built this setup with that mindset/experience. With that lifelong journey under my belt, I feel like this home gym setup that will serve me well for the foreseeable future.
I still love my kettlebells, so I have one 30# for heavier circuits and 20#s to work my core more than you can with a single. The sandbag may be the most important price of equipment I have. It's 50#s of sand. For a guy who handles 50# bags of feed all the time, this is as practical as it gets. The plyo boxes are great for a lot of things from jumps, step-ups, and even box squats. My kids are using them now, too. The bands make for great resistance and stretching, then the pull-up rack offers all sorts of advantages from stretching, to abs, to arms. The bench and adjustable dumbbells still give me a chance to work arms, chest, and shoulders like I would have at 16, but I also do caveman carrys with them. I just picked up a 30# vest to wear on walks and for general strength training. Last but not least, running is not an option with my knees and hips being the way they are now, so the Nordictrac Rowing Machine is how I gut check my cardio. Honestly, I hate this thing, but it works. The next order of business is to get stall mats so I have a better setup than I do now.
Let's see some home gym setups and hear what you guys are doing for exercise. Any gym rats out there with some recommendations for functional strength training for us old guys
Any of you who were athletes in the late 90s, early 2000s, probably remember the BFS program - Bigger, Faster, Stronger. That was my introduction to formal weight training. Our PE teacher was also our strength and conditioning coach for football. He was a big BFS guy and loved calisthenics, which is how I learned most of the technical weight training I still lean on today. After college, I tried to "get big" and ended up meeting a lifelong goal of benching 300#s, but it was hard on my body. I was 28 or 29 at the time and that entire process of bulking up and hanging a bunch of muscle on a frame meant for endurance more than power, was ultimately a lesson learned: I need functional strength, not "showy" strength.
When I lost 60#s back in 2016, I did it largely on diet and cardio. Again, it was another lesson learned. I got down to 180#s and some of you guys thought I had a terminal illness
At that weight, I was in the best condition of my life cardio wise, but I was weak. I'd lost all my "farm strength", so I rebounded to 205-2010 and maintained that until 2020 when a change in jobs and something called COVID, created a big disruption in my life. I'd been a gym rat taking advantage of battle ropes, tractor tires, sand bags, and kettlebells up to that point, so I built this setup with that mindset/experience. With that lifelong journey under my belt, I feel like this home gym setup that will serve me well for the foreseeable future.I still love my kettlebells, so I have one 30# for heavier circuits and 20#s to work my core more than you can with a single. The sandbag may be the most important price of equipment I have. It's 50#s of sand. For a guy who handles 50# bags of feed all the time, this is as practical as it gets. The plyo boxes are great for a lot of things from jumps, step-ups, and even box squats. My kids are using them now, too. The bands make for great resistance and stretching, then the pull-up rack offers all sorts of advantages from stretching, to abs, to arms. The bench and adjustable dumbbells still give me a chance to work arms, chest, and shoulders like I would have at 16, but I also do caveman carrys with them. I just picked up a 30# vest to wear on walks and for general strength training. Last but not least, running is not an option with my knees and hips being the way they are now, so the Nordictrac Rowing Machine is how I gut check my cardio. Honestly, I hate this thing, but it works. The next order of business is to get stall mats so I have a better setup than I do now.
Let's see some home gym setups and hear what you guys are doing for exercise. Any gym rats out there with some recommendations for functional strength training for us old guys
. Just need to sack up and get back in the lifting routine as once it’s part of the routine it’s no longer a chore it seems. Good reminder, Jesse!