Tour of the Underground Fitness Center

A couple weeks ago I noticed that a lot of people are posting what their gym looks like, so here is where I work and train.







and gett'n nasty in said gym on shoulder and trap day







go nuts

New Equipment!

It's been busy around the Underground. We have tripled our attendance from last summer... I love it when the gym is being used. The fitness director at the Johnson Center, Beth Atnip, across campus hooked me up with this list of equipment:
-Assisted dip/pullup machine
-7% grade smith machine
-Leg press machine
-weighted crunch machine
-glute ham raise
-pullover machine
-seated calf machine
-dip machine
-cable crossover
-three adjustable benches
-decline bench

Couple this new addition to our new dumbells and we should shock some returning students in the fall. A couple weeks ago I noticed that a lot of gym are posting "Tour of my gym" videos on youtube so I will bring my camera in tomorrow and show you all the Underground. I got a new camera some I will get some training videos up soon as well.

CURRENT GOAL: get to 12%

The Underground Strength Challenge is past, I have been settled into marraige and my new job for over a year... I need to achieve something. I need to pursue something. Although I was happy with my pr on squat (445) and bench (375), I recently had Luke Beggs check my body fat with calipers (he measured each site twice and I took the average of the numbers). Here are the numbers he got on me:
tricep: 22.5
pectoral: 14.5
midaxilla: 22.5
subscapular: 19
abdomen: 29.5
suprailiac: 17.5
quadriceps: 18
bicep: 10
lower back: 22
calf: 24

I put these numbers into equations on this website and got the following results:
Jackson/Pollock 7 site: 19.77
J/P 4 site: 20
J/P 3 site: 17.93
Parillo: 21.2
Durnin/Womersley: 22.83

Talk about a giant kick in the man-parts. I'm going to use the Jackson/Pollock 7 site for the current goal to get down to 12% bodyfat. Currently I have 177.6lbs of fat free mass and 47.79lbs of fat mass. WHEN I get to 12% body fat, I should weigh 206lbs... and I want to get there by August 6, because that is about as random of a date as I can pick.

I have a sticky note on my desk that says 206 and 12% to help keep my mind stuck where it should be. I'll be giving you all progress updates AND I should be able to finally post some more training videos since I just bought a new camera.

cool song


What are you currently training for?

My better is better than your better

Here is some of what I read or watched today:



http://www.chasekarnes.com/- "Get Outside"
http://www.tmuscle.com/- The Russian Approach to Size and Strength by John Paul Catanzaro
Sucker Punch: Dr. John Berardi
Beauty and the Cortisol Beast by TC



in the below video, skip to 2:25 to see real training.



I try to keep up with several websites, youtube channels, and blogs to keep training ideas fresh and motivation to keep getting better myself. Complacency leads to mediocrity which is certain to lead to death.