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Welcome to My Home Gym

Wednesday, January 20, 2010

I took some photos of my home gym last May. A good home gym is a real time saver. The only problem is that sometimes I feel guilty if I am not working out. I spent quite a bit to get the best equipment possible. I have had my equipment for over 10 years. My "Tuff Stuff" is still going strong.

Dumbbells are indispensable. My set ranges from 3 to 50 pounds.

I have a Half Cage and Smith Rack. The half cage has adjustable weight rests and spotter arms. This is my free weight squat rack with Olympic weights. The weight looks heavier than it really is. This is 275 pounds.

This is a Smith Rack with ball-bearing guides. I use the Smith Rack for bench press. I like this Smith Rack since the steel guides are at an angle, which allows a very natural movement. This is 185 pounds. Olympic weights are great.

The Half Cage also has a weight stack. The weight stack can be used for lat pulls, weighted rows, adduction/abduction, curls and other pulley type exercises. Very versatile.

This is an adjustable bench. Note the attachment on this bench for leg curls and leg extensions.

Never underestimate the utility of a simple flat bench.

This is my leg press machine. This piece of equipment is excellent for calf raises, hack squats and, of course, leg press.

I have a great elliptical trainer. This is a Kettler with Siemens electronics. Bullet proof!

We have lots of mountain bikes. We live in the mountains so that makes sense.

CD player belts out high-tempo tunes.

Portable DVD player provides some entertainment while working on the elliptical. I like "Vertical Limit" and "Star Trek". My wife likes to watch "Home Alone". I have to admit Daniel Stern getting hit in the face by the iron falling down the laundry chute still cracks me up!

Here is a good place to relax after a hard workout. I suppose that gardening could also be considered a workout. There is nothing like garden fresh vegetables.

My workstation.

What the heck is that?

Thanks for visiting.


  Member Comments About This Blog Post:

HARRINGTON5 1/23/2010 4:59PM

    WOW, That is quite a setup. Our community gym isn't even set up that good! No wonder you look like you are in great shape!

Thank you for the comment on my blog. not having a computer is really delaying my responses, but i really do appreciate your comments! Cynthia

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CHARGER25 1/21/2010 12:43PM

    Super stuff!

Must be nice to have the room.....I would have to give up the garage.

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GBOOMER 1/20/2010 8:35AM

    Thanks for the tour! What a great home gym!

Your "bullet proof" equipment reminds me of our True treadmill. We've had it for about 20 years now and it still runs great. Only had one or two maintenance calls over the years and it has been moved between homes four times. I'm still using it nowadays when outside is icy or my legs want a slightly less intense run.

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GSCOTTC 1/20/2010 7:54AM

    That is some really great equipment. Beats the heck out most hotel "gyms".

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MUSIC66 1/20/2010 4:20AM

    that great have fun.

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IRONGRANNIE 1/20/2010 4:04AM

    I am soooo jealous! What a great gym.

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CHICLITE 1/20/2010 12:11AM

  wow thats a great home gym! emoticon

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Recovery Workout

Tuesday, January 19, 2010

TIME: 5:00 pm
LOCATION: Bailey, CO - Home Gym
TOTAL TIME: 60 minutes

While running on Sunday I got tired too quickly. My hamstrings were really bothering me. I was very slow. I decided I need some time to recover. I wanted to stretch and do my therapy exercises. Here is what I did:

10 minutes - elliptical trainer (warm-up)
20 minutes - slow stretching
20 minutes - therapy band exercises
10 minutes - elliptical trainer (cool-down)

Total Time 1 hour

The stretching and therapy band exercises were given to me by my physical therapist. I went through some rehab last summer and have been working to keep from getting re-injured.

I also pushed my caloric intake to the top of my range. I think I few more days of an easy workouts and I may be able to run a bit better.



I wonder if I will ever be a good runner

Sunday, January 17, 2010

TIME: 3:00pm - 5:00 pm
LOCATION: Thunderridge HS Track-- Highlands Ranch, Colorado
5K TIME: 29:24
AVERAGE PACE: 9:43 min/mile
TOTAL TIME: 120 minutes (Warm-up, Timed Run, Interval Run, 4 x 100 Acceleration Drills, and Cool-Down)
WEATHER CONDITIONS: Clear, Temperature54.1 F, Feels Like 51.4 F, Wind-Calm, Humidity 3o%


I decided to cheat today and drive down to a lower elevation for my run. I ran on a concrete trail along a green belt today. I am not a fan of concrete.

Due to the nice weather there were plenty of people out walking and running. I decided to time the first 5k. I ran intervals for another 5k. My intervals consisted of 90-second runs followed by 60-second walks. I am trying to get some endurance.

Then it happened. A 20-something woman ran past me. She had a perfect even stride. Her rhythm was beautiful. She was a good runner.

I am an erratic runner. My pace is all over the place. I go from blazing speed to limping along. I have tried to do a nice even pace. I have yet to be successful. I really don't know why.

When I got back to the high school there was a guy running at a nice even pace around the track. I think I am the only person on the planet that can't run at a consistent pace.

I am pretty sure I am a terrible runner. I am not particularly slow. I just get where I want to go in a pretty ugly way.

After my attempt at distance running, I decided to do 4x100 acceleration runs on the football field. I am good at these sprinting drills. I just wanted to finish my workout with something I could do well.


  Member Comments About This Blog Post:

ELYMWX 1/18/2010 10:33PM

    My walking pace is pretty even (now). Running? Don't do enough of it to know. When I ran as a teenager it was usually on a hilly trail so I couldn't keep an even pace. I guess I'll find out soon if I can gt an even pace as an adult...

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DELRIO1 1/18/2010 10:17PM

What percentage of the population over 50 is even trying to run? I think that puts you in a pretty select group by itself. My guess is that if you start small (say for the first mile)trying to keep an even pace then you can build on that. May just be a matter of building up some additional strength to get you flowing smooth. You'll get there, I have no doubt!

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RUNTRILAUGH 1/18/2010 9:08AM

    do you have something like a Garmin to help watch your pace? Not to discredit your great 5k time, as I too have this problem...

BUT, since I received my Garmin 405, I can watch myself and my pace... It does help keep me on track. The "virtual partner" on this watch has really helped....

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    "I run, therefore I am". Bruce, who (besides yourself) told you that you are not a good runner? And how long did you actually watch these runners keeping up their "nice even pace"?

Also, how often have you been running on this concrete flat track compared to them? Maybe this is the ONLY running they do. Run on flat pavement long enough and ANYONE can even out their pace.

You just came off a run full of very large hills, if I"m not mistaken. Hill running is not conducive to even pacing...there's no way it can be.

So, hey...give yourself a break. You're out there doing it, challenging yourself to different kinds of terrain AND to different speeds.

Your time for your 5k is awesome and you're doing speed intervals. Ummm...I can't remember the last time I actually did speed intervals.

Maybe I'M the bad runner?

Comment edited on: 1/18/2010 8:33:06 AM

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PRINCESSNURSE 1/18/2010 8:01AM

    As long as YOU enjoy running who cares about even pacing and all that stuff?

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CHARGER25 1/18/2010 1:51AM

    Not that I know a darn thing about running....but when riding the bike, it seems as if you have to do a lot of biking to be able to calibrate your internal clock to an even pace. It maybe the same for running.....it just takes time.

I give ya high marks for just going to a track that seems it is always empty and running alone.....I can always find someone out here that is willing to race by me on my bike.

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IRONGRANNIE 1/18/2010 12:42AM

    You are not the only one!!! Trust me!! I am all over the place, too. I am luckier than you in that no-one EVER runs past me because no-one in my village runs!! I do get stared at though and sometimes honked and one day nearly run over by the only car I saw in 5ks! Just keep up what you are doing because you obviously enjoy it and that's what it is all about, after all.

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Having fun while running? No way - can't be done!

Saturday, January 16, 2010

Time: 5:00pm
Location: Bailey, Colorado - Burland Subdivision
Timed Distance: 3.0Miles
Time: 30 Minutes
Average Pace: 10 min/mile
Company: Alone
Total Time: 40 minutes (Warm-up, Timed Run, Slow Run and Cool-Down)
Weather Condition: Clear, Temperature 45 F, Feels Like 45 F, Wind-2.3 mph WNW 29%, Patches Snow and Ice

Elevation: 8,500 ft

I just had a fun run. Being an ancient ex-competetive collegian athlete I tend to think of training as hard work. I hear the old mantra in my head, go faster - go faster - go faster."

I really wanted to do an easy run today. Against my better judgment , I grabbed my Garmin timer. This timer goads me to run faster than I should. Thankfully, I forgot to charge the timer. The thing ran out of battery right after my warm-up. With no timer to push me, I ran at a comfortable pace for 3 miles. Judging by my home clock, I completed the run in a touch under 30 minutes.

This is the sort of run I wanted to do. I just tooled through the neighborhood enjoying myself. I actually ran better than I thought I did.

I stretched after the run and did my physical therapy exercises. I lifted some easy weights and did some abs exercises. I jumped on my elliptical machine and hit it hard for 10 minutes. I stretched again and called it quits.

Now it is time for a couple of slices of Papa Murphy's Mediterranean De-Light Pizza. Now I have a different mantra in my head, eat slowly-eat-slowly-eat slowly.

  Member Comments About This Blog Post:

MEXIFRO33 1/16/2010 11:57PM

    That run sounded pretty sweet. I had my 1st run on a dreadmill in about 5 years today. Bleh. I'm heading back outside as soon as I'm rested.

I really enjoy taking in the sights and sounds of my neighborhood when I run, especially late at night when it's a little calmer.

Keep up the good work! :)

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Unpopular Immutable Truths

Wednesday, January 13, 2010

I weigh about 215 pounds today. My all-time maximum weight was 285 pounds. I have lost 70 pounds. My goal weight is 185 pounds. When I reach my goal weight, I will have lost 100 pounds. My waist size used to be 48. Today, I can comfortably wear 36" jeans. I can squeeze into 34" jeans. However, a genuine 34" waist is in the not too distant future.

I guess I could be smug about dropping so much weight. Of course, my smugness is tempered by the fact that I gained those 100 pounds in the first place!

I have found there are two unpopular immutable truths about losing weight and getting in shape, these are:

(1) To lose weight you have to be hungry
(2) To get in shape you have to sweat

I dont wish to be blunt. The truth hurts. There are some people would rather be fat than be hungry and sweaty. These people want magic pills. There are no magic pills. Losing weight is neither pleasant nor easy. Thats just the way it is.

  Member Comments About This Blog Post:


    I don't mind sweating...love it in fact. But, man, I HATE to be hungry. Its a frame of mind I'm dealing with head-on this week, because you're right. I have a deep-seeded fear of hunger. I need to deal with it. Its not like I don't know where my next meal's coming from!

Well done on your successes! Keep up the great work!

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GBOOMER 1/14/2010 6:25AM

    Ah.... Go ahead and be full out smug. emoticon

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SMARTIEBEE 1/14/2010 12:51AM

    Great Blog! So true, at least for me, and SO worth it!

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GSCOTTC 1/13/2010 11:42PM

    In the beginning I agree you 100%. Now that I have lost a few pounds I find that I am not as hungry as I use to be. I acutally do not feel very good if I eat too much. The sweating part I have always enjoyed. A good sweat never hurt anybody.

Take care


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CHARGER25 1/13/2010 10:27PM

    I'm not sure I agree completely with Immutable truth #1.....

I am rarely hungary not that I don't get hungary before a meal. If I get hungary it is usually because I screwed up and didn't plan right, or I am at the mercy of someone else's schedule.

I am right there with ya on #2.....with Spark giving away workout calories like candy you gotta sweat a little extra if you want to see the scale move....

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KARVY09 1/13/2010 10:11PM

    I agree wtih the sweating truth. Not so much with the hungry one. I've lost over 60 pounds, and I can count on one hand the amount of times I've actually been HUNGRY and had used up all my calories for the day.

It's definitely not easy, but the healthy lifestyle doesn't have to be all about deprivation.

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ELYMWX 1/13/2010 8:37PM

    Good blog!

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SAMGERBINE 1/13/2010 8:33PM

    Ditto :)

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CHICLITE 1/13/2010 8:03PM

  That is so true! It is a lot of hardwork even to lose one pound. emoticon

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