Not too much really. I have a set of powerblox dumbbells and a dip bar (shown to the right), a multistation gym shown on the left, and the only things not seen are an elliptical machine for cardio and a little piece of equipment for doing ab work. Oh, I have a bench as well that inclines up and down for doing dumbbell presses and stuff like that.
Okay, looks pretty good. But do you have the requisite 8-track that plays "Eye of the Tiger" (or "Gonna Fly Now") throughout your workout? I hope you get things back in order soon. I'd spontaneously combust if I missed too many workouts. While you're here, have you experimented with workout volume lately and, if so, care to share? I refer specifically to resistance exercise.
That sucks, man. I went through a similar situation when Ivan destroyed my interior (all the water came in through my roof after my shingles blew off). Had to gut it. Every room flooded but one. My gym in the garage was soaked, too, but some of the painted benches were water proof. The iron stuff (including the metal parts of the un-painted benches (including a vertical leg press), all rusted (450lbs of plates 1's - 50's, dumbbells from 1 to 60 lbs, bars, etc., but I just washed the rust off with wd40 (or maybe 3 and 1...can't remember) on the plates, bars, and dumbbells. My hands still get pretty dirty when I use my gear (they still continue to rust if I don't use them for a time, but all was salvageable, and is usable. Lost all re-sale value on most, though. Good luck on your repairs, man. I'm curious, will you be doing all your own repairs? Saves a lot of money, and gets the job done the way you want it done. If I ever get my garage cleaned up (never replaced a lost shed after the storm), I'll post a pic or two of the home gym setup.
Found this read. Interesting. Since I hadn't taken pure BCAA powder prior to this diet, I've been reading a little here and there about them, especially since I haven't noticed any strength loss or fatigue doing my routines on an empty stomach. Anyway, if anyone's interested: http://svakanda.hubpages.com/hub/branched-chain-amino-acids-bcaa Baron, parts of this article confirm your thoughts regarding BCAA's in your original post. I'm pretty much sold on them, especially while doing this type of diet.
wjk, I have no opinion one way or the other, just putting it out there: http://blogs.mcgill.ca/oss/2012/12/...and-lead-to-muscle-formation-and-weight-gain/
Sport scientist Brad Schoenfeld did an experiment with 18 young men, who had been doing weight training on average for over three years. Schoenfeld divided the men into two groups, all of whom did a full body workout three times a week for eight weeks. The subjects did seven basic exercises: bench-press, military-press, lat-pulldown, cable-row, squat, leg-press and leg-extension. They did to-failure sets. Half of the subjects trained using weights that were 70-80 percent of the weight at which they could just manage 1 rep [1RM]. Their sets consisted of 8-12 reps. [High load] The other half of the subjects trained using weights that were 30-50 percent of the weight at which they could just manage 1 rep. Their sets consisted of 25-35 reps. [Low load] Results At the end of the eight weeks both groups had gained the same amount of muscle mass. Apparently for muscle mass it makes no difference whether you train with relatively heavy or light weights. The weight with which the subjects could just manage 1 rep [1RM] increased by more in the High load group than in the Low load group. Conclusion "Low-load training can be an effective method to increase muscle hypertrophy of the extremities in well-trained men", Schoenfeld concluded. "The gains in muscle size from low-load training were equal to that achieved with training in a repetition range normally recommended for maximizing muscle hypertrophy." "On the other hand, if maximizing strength gains is of primary importance, then heavier loading should be employed at the exclusion of lower load training." Source: http://www.ncbi.nlm.nih.gov/pubmed/25853914
It depends on the extent of what needs to be replaced. The emergency crew has dryers and dehumidifiers set up to dry out as much as they can. The insurance adjuster is supposed to come out tomorrow so we'll see how that goes.
Interesting info, thanks. So I suppose it comes down to preference for the most part. In that case, my personal preference between the two discrete choices would be in the 8-12 rep range, which has the added benefit of maximizing strength gains as well. I suppose we all gravitate to what we're most comfortable doing, provided it's reasonably close to "optimal." From what I recall, you alternate. While I realize reps can be viewed as a component of volume, I'm more interested in the number of sets per muscle group within the context of frequency per week. In that regard, have you experimented and arrived at any conclusions based on personal testing over time? I suppose it might be difficult for you to say since some days you do very few sets of very many reps, thereby making my life difficult. I confess that for most of my workout life I just went with the conventional wisdom at the time, some of which has now been shown to be little more than broscience. Speaking of which, I have to share this: Broscience Broscience is the predominant brand of reasoning in bodybuilding circles where the anecdotal reports of jacked dudes are considered more credible than scientific research. Broscience in action: "Bro, you gotta slam 40-60 grams of waxy maize plus 20 grams of BCAA within 7 seconds of finishing your last set of squat rack curls. Otherwise, you'll go straight catabolic." http://www.urbandictionary.com/define.php?term=Broscience
Thanks. I'm open to all studies regarding supplementation. What better way to form an opinion than to read all sides of the discussion? And in the end, I can ask myself: Were the results I achieved because of what I supplemented with, or because I drove myself harder thinking that they were working? I ask myself such questions often. The mind is a strange thing, as is the human body!