I saw a plate loaded pulldown machine for like 160 on Amazon. Crazy!
What sort of hardware do you have under the reverse hyper? Or what kind of mounts are holding the swinging “arm”?
Look up pillow block bearings on Amazon. You can find lots of different sizes and they are really low cost. Probably not anything I would use in a serious application but for a home gym they are more than adequate.
Nice thing about the design is you can take it all apart by unscrewing all the pipe work and put it away when not in use.
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Pillow Block? I don’t think I would have come up with that. Thanks!
Also, cool DIY. BIG money saved vs time invested ratio.
I made a 45 degree back raise yesterday that sucked so bad I had to take it apart. And those things are pretty cheap. What a waste!
Damn as I was reading this I was like “you totally got to share this with me” but then got to the end. I have a really poorly made folding one I picked up second hand for cheap but I would prefer to have a solid one so I can do some of the 45deg rows that Konsu is up to.
For some unknown reason a solid back extension chair is super expensive.
$1,100 for the EFS one, Fuckin’ A!
I copied this one. The footplate really sucked, and it felt pretty rickety.
I think going forward a bigger, square base would be easier to mount to.
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Panda pad is nicer too. The little gym girl spotters would appreciate the asthetic
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Saturday: Legs
| Exercise | Sets | Reps | Weight (lbs) x Rep |
|---|---|---|---|
| Warmup: Rower | 1 | 5 mins | Row for Time |
| Stretch: Wall Stretch | 2 | 30-60s each side | N/A |
| Zercher Squat | 3-4 | 10-12, 8-10, 8-10F | 135x12, 225x8, 275x6, 315x2 |
| Belt Squats using landmine and dip belt | 3-4 | 10-12, 8-10, 8-10F | 90x15, 160x8, 225x10, 270x8 |
| Calf Raise using landmine and dip belt | 3 | 15-20, 15-20 | 90x12, 115x20, 180x20 |
| Reverse Hyper Leg Extensions | 3 | 10-12, 8-10, 8-10F | 90x12, 180x10, 200x12 |
| Reverse Hyper Leg Curl | 3 | 10-12, 8-10, 8-10F | 90x12, 180x10, 200x6 |
| Reverse Hyperextension | 2 | 10-12, 8-10 | 200x12 |
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The stretch I did….lit up some pain in my left elbow…Tricep tendon area. Been clicking / catching lately there so may have to tone down some of the Tricep work sets to failure for a short time to see if I can get this back to normal.
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Seen a video of dr Mike Izratel doing calf raises in his home gym using a belt squat machine so thought I would try that on my set up as I have never found a great calf raise option in my garage gym.
Done them with barbells, dumbbells, plates, standing, seated etc but never felt the stretch like I had when in a commercial gym using a seated or standing calf raise machine.
Well the belt squat was perfect and probably will be my exclusive option now for those. Not sure why it’s so much different but my guess is the plates are much lower to the ground hanging off you waist (close to center of gravity) so rather than trying to balance on a 2x6 on your toes with weights somehow you instead just focus on moving your calves through a full range of motion.
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Monday: Shoulders, Triceps, Traps & Abs
| Exercise | Sets | Reps | Weight (lbs) x Rep |
|---|---|---|---|
| Walk | 1 | 2 Miles | Zone 1 |
| Seated DB Press | 3 | 10-12, 6-8, 6-8F | 40x12, 50x8, 80x14 |
| DB Lateral Raise | 3 | 10-12, 6-8, 6-8F | 25x12, 35x8, 50x6+5* (*partials) |
| One Arm Cable Lateral Raise | 3 | 10-12, 6-8, 6-8F | 15x12, 25x6+4* (*negatives) |
| DB Shrug | 3 | 10-12, 6-8, 6-8F | 50x12, 80x8, 130x10 |
| Weighted Dips | 3 | 10-12, 6-8, 6-8F | BWx12, +45x8, +90x12 |
| DB Lying Tricep Extension | 2 | 10-12, 6-8, 6-8F | 35x12, 40x8, 45x8 elbow pain…not feeling this today. |
| Hanging Leg Raise | 1 | 15-20 | 15 |
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Have you setup a belt squat using a Landmine attachment with a dips belt and strap?
Yes exactly this. The strap has a loop on one end and a carabiner on the other so you wrap the strap over itself around the bar then put the carabiner through the loop.
I run the dip belt chain through the carabiner on the strap such that it can move back and forth through the carabiner. Then I position the chain on the dip belt so that the chain hangs where I want it to by adjusting another carabiner that attaches to the dip belt.
Works pretty well.
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Thanks that’s quite inventive, going to give it a go.
Wednesday: Back & Rear Delts
| Exercise | Sets | Reps | Weight (lbs) x Rep |
|---|---|---|---|
| DB Pullover | 3 | 10-12, 6-8, 6-8F | 50x12, 75x8, 110x6 |
| V-Grip Lat Pulldown | 3 | 10-12, 6-8, 6-8F | 90x12, 135x8, 155x12 |
| DB Rows (elbows back and tight) | 3 | 10-12, 6-8, 6-8F | 60x12, 110x6, 130x6 (will drop weight next time on these and focus on controlling the negative/eccentric) |
| T-Bar Rows (elbows wide) | 3 | 10-12, 6-8, 6-8F | 115x12, 160x8, 205x13 |
| Rack Pulls (below knee) | 2 | 6-8, 6-8 | 305x8, 355x8 |
My lower back has been hurting for a few months now. Hurt it somewhere along the way but it’s been so long I can’t recall what exactly triggered it. Deadlifts and back squats really seem to light it up. Trying to find a happy place where I can still keep doing these lifts but see if I can nurse it back to health going moderate or finding variations that work without stopping completely while it heals. Hatfield squats were great and probably may become my squat pattern but going to try front squats this week. Rack pulls were ok but not what I hoped for. RDL seem mostly fine which is confusing but I’ll take it. Zerchers were not a good idea a few days back, lol (should have known).
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I found this Body Solid back extension on Amazon for $255. About the same price as the Titan model, only this one weighs 70 pounds instead of 50 like the Titan. Hopefully that means its strong!
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A very underrated piece of equipment that is ignored by 99% of people. Also is that the normal price for equipment? 255 seems crazy for a back raise
Did you buy this? Have to tell me how it is. I have dreams of pulling a heavy barbell from the floor while doing back extensions.
The one I got can’t handle that and best it seems to let me get away with is a 55lb kettlebell.
Yeah sadly prices for gym equipment sky rocketed around Covid and haven’t really come back to reality since. There seem to be a lot of people willing to spend $800 for a back extension. lol I am not one of them. I am using a “play it again sports” find that is quite sketchy but only cost me like $40
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Same with stores being 24/7, it sucks now that there’s nothing to do after 10pm
I am using a “play it again sports” find that is quite sketchy
I forgot that place exists, I used to go there alot. The equipment might be sketchy but I say it gives it character
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