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    ON2VICTORY   47,678
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A peek at my home gym...

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Saturday, March 03, 2012

This is the message I have written in dry erase on the glass on the door going into the gym

some pics taped under the message on the door - I'm a guy and I didn't have any duct tape at the time so I used electrical tape... the gym needed the "man's touch"

My Treadmill, BOSU, and stability ball..

Bike set up as an indoor trainer.. Cycleops Magneto

Kettlebells (25,20,10lbs), Speedweights (the dumbbells with multiple plates), and a couple of 35 pounders. The speedweights allow you to use just one weight but you can change the weight from 5 to 25 lbs. Major space saving idea there!

My WOD board (Workout Of the Day) - I set up my workout on the board and track what i do over several days in the left margin..

WOD board close up... it says "Join The WOD Squad"
-the time is the duration of the exercise and the >x3 means I do the complete circuit 3 doesnt look like much but after the 3rd about to cry uncle.

-Motivational pic taped at the bottom of WOD board - again with designer tape..

-part of my library, I have quite a few books out on loan right now...

I basically study workout videos and then incorporate Crossfit intensity to it and it really has been producing some amazing results. I almost killed myself with a 20 lb kettlebell when I first started, now I just did a Crossfit workout with a 35 pounder without any trouble.

For those that have known me for a while know that I have had a serious mental block when it comes to strength training. Its almost like i was so cardio focused that I regarded ST almost as a waste of time. Basically I was going to put forth so much effort with minimal results and burn far fewer calories than I was currently at the time.

Boy was I wrong.

Regular ST was kinda mundane in my mind but once i started Crossfit, things changed. About the same time, I really got into the Kettlebells and between what I do at Crossfit and what I do at home with the Kettlebells, free weights and cardio on the bike and treadmill, I can really feel the difference and have gotten alot of compliments. My body has started changing in about 2-3 months of short but intense workouts on top of my typical cardio sessions.

My arms are starting to get cut, legs were already cut from all of the running. I can now handle doing 40 situps x3 without going into a spasm in my core. I am really starting to toughen up and it has been worth the effort.

The part that I noticed the most was I could do Crossfit style burpees without dying. I can now actually drop to the deck into a squat thrust then jump up into a jumping jack style overhead hand clap. That is so huge for me. I am really seeing some fitness gains and am looking forward to the day when I can do an unassisted pull up.

When I get the remaining 50 lbs off, I have a feeling this is going to turn out pretty good. It will reveal what i have been working on for so long but it has been buried. I guess it's cool to have somewhat of a physique but I am most interested in what that strength is going to do for me as I prep for endurance events. I can tell a difference in my treadmill 1 mile runs. With a stronger core, my running is far more efficient and I have reduced my mile time from 15 min mile to 12:30 without hardly any running at all. I couldn't run much due to my Plantar Fasciitis so the improvements could only come from one place....strength training.

I am hooked on Kettlebells, they are far from boring and it is the perfect blend of cardio, and real-world strength training rather than single muscle group isolation on a machine.

Also, I just got some TRX bands as well for suspension training.

Love it....

Member Comments About This Blog Post:
JOANNHUNT 1/4/2013 2:03PM

    emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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KAREN1035 3/23/2012 8:36PM

    emoticon home gym. I like the idea that you are mixing it up and not just sticking to one type of workout.

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SHOOPETTE 3/17/2012 3:34AM

    NIiiiiiiiice, I love the idea of the WOD, I am pretty visual and that would help me a lot.

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PAULOBRY 3/11/2012 11:06AM

    Thanks for sharing. Its neat to see pictures including the whiteboard.

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SWEETBUNNIE50 3/10/2012 7:51PM

    Love the home Gym i just joined a gym last July & signed a 3 yr contract ugh. Wish i had the motivation you had to create my own but i guess that's what's helping motivate me to go to the gym it's costing me lol, Anyhow loved your Blog your defiantly an inspiration to me. As of today i too have decided to incorporate more ST because i kinda feel like I'm at a plateau with just the cardio. Your Awesome emoticon

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MMRB7111 3/10/2012 9:06AM

    Great home gym. It is such a blessing to have a home gym. I would not work out as much as I have been doing if it was not for my home gym. It is good you have all your equipment in one room. I such it makes it easier to get a great workout. I am hoping in my next space I can have a room just for the home gym.

Thanks for sharing.

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DELGADITA69 3/8/2012 9:24PM

    Way to go!!!!

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LITHETHA 3/8/2012 4:17PM

    thinking of starting a home gym too,way to go

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BERRISWEET 3/8/2012 2:29PM


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MXDADVTRGRL85 3/8/2012 10:15AM

    Ever so inspired! I have to work on putting more ST into my workout. But not get all packed out. I do more pilatesm yoga, and the elliptical then anything else.

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    Love your home gym, Robert! ST is the way to go. I'm having amazing results since I started focusing on ST rather than cardio and I've only been doing it for 21 days.

Thanks for all your great blogs. Even though I don't comment on all of them, I really enjoy reading them. Very inspirational!

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STELA731 3/7/2012 8:04PM

    Robert, you rock!!!

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CORYGIRL42 3/7/2012 11:02AM

    Sweet home gym!! The idea of the dry erase board is genius!! getting one this week myself, thank you!! Most people have told me to concentrate on cardio and when I get closer to my goal start adding weights. Something told me they were wrong and I do both with some good results. I can't lift alot(YET), but that will change. Hubby hugged me yesterday and said "something feels different" and I almost cried!! Of course they were tears of joy. Thanks for the great ideas and keep up the emoticon work!!

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ASTRONGNEWME 3/7/2012 9:18AM

    I have been eyeing some speed weights like that. Right now I have a dangerous pile of dumbbells in the closet, just waiting to crush my foot when I open the door and they all fall over!

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WARMSTRONG2 3/6/2012 11:15PM

  Great blog. Great gym. Great attitude.

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GORGEOUS72305 3/6/2012 8:23PM


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CHELAGETSFIT 3/6/2012 6:49PM

    Love the home gym!! I have a white board in the room that will be a home gym eventually. We have out P90X workout schedule on it. I keep contemplating buying a treadmill but then I think it's a waste of money because I can run/walk outside, but then I dont do it so having one at home would be beneficial but... I guess I'll keep contemplating it for now. LOL!!

Keep up the awesome ST workouts!!

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TRILLIUM22 3/6/2012 5:43PM

    oh my I want to come visit

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ELPTCLWIZARD 3/6/2012 3:30PM

    You just gave me the best interior decorating idea I have had in a while. I have an extra room, I have equipment, I have a stereo and bingo ....I have my own home gym. I want to find inspirational posters and take pics of my self getting slimmer and have a board like yours,,,,,,thanks man! you just inspired me to be more motivated!!!!! HOORAH!!!!!!!! emoticon emoticon emoticon emoticon

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  Wow, I'm so inspired! emoticon

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DEBMARBAKER 3/6/2012 10:05AM

    So freaking wonderful! LOVE IT!!!

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RHMORTON 3/6/2012 10:04AM

  emoticon emoticon

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NURSELAUREN 3/6/2012 5:57AM


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MAMASUDS 3/6/2012 2:14AM

    Yes! I love the organization here! Charts, tool, posters, books, - my type of place. I look forward to seeing the new you pictured next to the bike guy on the board! Go gett'm!

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DANCINGJONI 3/6/2012 12:52AM

  Wow, that is impressive. I have quite a few things (not nearly as good as yours) but I do not even use my stuff when I should, alone. I do fine three times a week going to deep water aqua, but I do not do well on my own so more power to you. emoticon You are absolutely awsome!

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SSYEAW 3/5/2012 11:50PM

    I am strictly cardio.....I do no strength training at all. I've been doing this for about 1.5 months now.
Kettlebells huh? You'll be that voice in the back of my head now.
I think your home gym is awesome.

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XXMILAXX 3/5/2012 10:27PM

    LOVE your set-up! More power to you!

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EXERTIGER 3/5/2012 10:17PM

    Love the gym. How is the bike setup working for you? I thought of going that way, but bought an exercise bike. Three months in I had to change the chain and I wish the seat would go up higher and change angles. Can't wait to have warm enough weather to ride outside.

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TODAYIAM 3/5/2012 10:16PM


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GETSTRONGRRR 3/5/2012 10:07PM

    Dude, you're my hero!!!

I need a personal man-cave/gym....maybe even hire a live-in trainer!

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KIPPER15 3/5/2012 9:24PM

    Very organized. Looks great and is working. emoticon emoticon

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MAVERICK59 3/5/2012 8:10PM

    Very impressive. You are clearly determined to meet your goals for yourself.
Best of luck.

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SUNSET09 3/5/2012 7:56PM

  I love the WOD, the board and it is so organized! Good going! emoticon emoticon emoticon

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THROOPER62 3/5/2012 7:50PM


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-PINKPRINCESS- 3/5/2012 6:46PM

    Very cool!

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DANIAG85 3/5/2012 6:35PM

    That looks great! Love the set up! emoticon

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MELINDAM85 3/5/2012 6:12PM

    Looks great!

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LINDA67241 3/5/2012 5:27PM

    WOW!!!! Great set-up!. No excuses now emoticon emoticon emoticon emoticon

You have definitely "DID YOUR THING!!!"

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KRISTEN_SAYS 3/5/2012 5:07PM


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CLPURNELL 3/5/2012 5:01PM


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PEACHY619 3/5/2012 4:47PM

    Looks GREAT (:

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DEE797 3/5/2012 4:40PM

    Thanks for the look inside your gym. Like your use of the designer tape...LOL! Haven't used kettlebells yet, just have dumbbells and bands. Wishing you success on your journey! emoticon

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TIFFY0906 3/5/2012 4:15PM

    I have a home gym also with 3, 4, 5, 7, 8, 10 and 12lb dumbbells - barbell with 10, 15 and 25lbs, resistance band, a long and short step and plenty of exercise DVDs.

Thanks for showing us your home gym - I really like the dry erase board and the motivational pictures.

Comment edited on: 3/5/2012 4:16:12 PM

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BEATLETOT 3/5/2012 3:26PM

    Your workout room looks GREAT! It was awesome seeing pictures of it!

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VICKYMARIEC 3/5/2012 3:15PM

    I love your board and kettlebell set! I started with just one 7 pounder to see if i like it.

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C410BERRYMOORE 3/5/2012 3:01PM

  That's kool!!! I have a mini workout gym too. It consist of an Ab Lounger, 3lb and 5lb dumb bells, a trampoline, radio, TV for workout DVD's, books and more.

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SHELLEY81 3/5/2012 2:43PM

    I love kettlebells! Your workout room looks awesome! enjoy!

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ALLIEALLIE2 3/5/2012 1:32PM


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SUZIEMAH1 3/5/2012 12:24PM

    Awesome...and i love how you've found space saving equipment as well emoticon

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