Gil’s Log

[gnelson]

Name: Gil Nelson
Age: 43
Height: 6' 1"
Weight: 187 lb
BF: 19%

Married
3 Boys
1 Dog

Just built out my own home gym. Have wanted one for years but never pulled the trigger. It is awesome not having to wait for the squat rack to free up at the local gym! First NLP workout was yesterday. Felt really good! I have had some back issues in the past with two degenerated disks between L4-L5 and L5-Sacrum. It bothers me off and on and has for 20 years so I will be going slower in my progression, but not too slow. I bought a leather belt this past week and used it and it made a huge difference. I’m using the Strong iOS app to track my workouts and MyFitnessPal to track my food. So, here is where I started:

SS-A Saturday, October 28, 2017

Squat
Set 1: 45 lb × 5 [Warm Up]
Set 2: 45 lb × 5 [Warm Up]
Set 3: 65 lb × 5 [Warm Up]
Set 4: 85 lb × 3 [Warm Up]
Set 5: 95 lb × 2 [Warm Up]
Set 6: 105 lb × 1 [Warm Up]
Set 7: 115 lb × 5
Set 8: 115 lb × 5
Set 9: 115 lb × 5

Military Press
Set 1: 45 lb × 5 [Warm Up]
Set 2: 45 lb × 5 [Warm Up]
Set 3: 50 lb × 5 [Warm Up]
Set 4: 55 lb × 3 [Warm Up]
Set 5: 60 lb × 2 [Warm Up]
Set 6: 65 lb × 5
Set 7: 65 lb × 5
Set 8: 65 lb × 5

Deadlift
Set 1: 45 lb × 5 [Warm Up]
Set 2: 45 lb × 5 [Warm Up]
Set 3: 65 lb × 5 [Warm Up]
Set 4: 85 lb × 3 [Warm Up]
Set 5: 105 lb × 1 [Warm Up]
Set 6: 115 lb × 5

Thanks for reading!
Gil

[carson]

Welcome. What is your height?

[gnelson]

Hey carson! I'm 6' 1". I'll edit the 1st post above so it has it.

[carson]

Don't be surprised if as you follow the program you don't weigh over 200 pounds.

[gnelson]

That has been an elusive goal of mine for years. I once got up to about 195 but I was trying half-GOMAD for a short while & it ended up as mostly fat. I wasn't going heavy enough. I don't mind adding some fat now as long as I am getting stronger and seeing my lifts go up. Hence, trying to follow the program close to the letter. I'm using the BLS Macronutrient Calculator with it set for me to gain 1 lb a week. It has me consuming 2758 calories a day. I've adjusted my protein intake to be about 220g day. So far I am hitting that. If appetite starts increasing I do plan to go up from there.

[gnelson]

Squat
Set 1: 45 lb × 5 [Warm Up]
Set 2: 45 lb × 5 [Warm Up]
Set 3: 65 lb × 5 [Warm Up]
Set 4: 85 lb × 3 [Warm Up]
Set 5: 105 lb × 2 [Warm Up]
Set 6: 125 lb × 5
Set 7: 125 lb × 5
Set 8: 125 lb × 5

Bench Press
Set 1: 45 lb × 5 [Warm Up]
Set 2: 45 lb × 5 [Warm Up]
Set 3: 55 lb × 5 [Warm Up]
Set 4: 60 lb × 3 [Warm Up]
Set 5: 65 lb × 2 [Warm Up]
Set 6: 75 lb × 5
Set 7: 75 lb × 5
Set 8: 75 lb × 5

Deadlift
Set 1: 45 lb × 5 [Warm Up]
Set 2: 45 lb × 5 [Warm Up]
Set 3: 75 lb × 5 [Warm Up]
Set 4: 95 lb × 3 [Warm Up]
Set 5: 115 lb × 1 [Warm Up]
Set 6: 125 lb × 5

Squat: +10 lb
Bench: 1st time to do it
DL: +10 lb. (meant to go up 15 this time, so will next workout)


Workout felt good! With the weight still relatively easy I am really focusing on form. My knees tend to track inward on the squat so I am really trying to focus on pushing them out. I felt like my deadlift setup was better today with a more narrow stance. This was the first time I did bench on NLP.

[pdubya3]

Good luck to you. I just started my program and we seem very similar in body stats and weight sets. Keep us posted!

[gnelson]

Good luck to you. I just started my program and we seem very similar in body stats and weight sets. Keep us posted!

Will do pdubya3! I just started following your log too!

[gnelson]

Here is my Instagram account which has photos that I just posted of my garage home gym build and completion.

Gil Nelson (@nelsonbarbell) • Instagram photos and videos

Gear
Rack: Rogue RML-390F Monster Lite 30” Flat Foot Rack (this is a 3x3 rack with 11 gauge steel and weighs in at around 300 lb. The thing is a freaking beast! Not bolted down and does not move at all)
Plates: Rogue Echo Bumpers (can’t wait till I get to a point where I should get some competition bumpers)
Bar: Rogue Ohio Power Bar in stainless (the knurling is unbelievable and the spin on the sleeves is unreal)
Bench: Rogue 2.0 flat bench. (I’m really impressed with how wide this is. I do slide a little & just watched a YouTube video that suggested adding bands end-to-end on the bench to minimize slippage. Planning to give that a try.)
Other: Rogue HG 2.0 Collars, Monolift, Matador, Addidas lifting shoes

Yea, I Rogued out, but the way I see it... buy nice, or buy twice!!!

-Gil

[hondotbt]

great looking set up. Looking forward to following your progress.