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  1. #1
    High Plains Lifter Mark1T's Avatar
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    The Official O35 Home Workout Thread

    Both of my gyms are closed. Like most of you who workout religiously, this has caused some anxiety. We have no other choice but to look at alternatives. Unless you have a great home gym like ID, JT, Bando and some others.

    I went to the local sports store today and I wanted to buy some dumbbells. It didn't take long to see that that area had also been raided and there was only a few choices. So, I got 10lb, 20lbs, 15lbs and 35lbs DBs. For the 20lbs, I had to get kettle bells because those were gone in DBs.

    I am going to do full-body workouts 3X per week, MWF. Today, just to do a workout, I did giant sets, all to failure - Pushups, Curls, Bent Over DB Rows, Side Laterals, Front Raises, Anterior Raises, Hammer Curls. All that is one giant set. I did 3 giant sets of that. Then, I did 4 sets of Goblet Squats. 35lbs for this is way too light, but it's all I have for now. I'll probably pick up a 90lb to 100lb DB if I can find one for Goblets.

    I am also going to walk 3 to 4 times per week for 30 minutes each.

    I am going to lose body-mass and strength until this passes, but what choice do we have? I need a Pull-Up Bar.
    Last edited by Mark1T; 03-18-2020 at 06:47 PM.
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    Old Man Yelling at Cloud -=FLEX=-'s Avatar
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    I have 3 gym memberships. All are closed.

    But....

    I have this in my garage:

    Insta: flexjs

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    High Plains Lifter Mark1T's Avatar
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    FLEX, mirin' that Canadian garage gym. The adjustable rack solves a lot of problems.
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    Squats and Milk Bando's Avatar
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    Originally Posted by Mark1T View Post
    I am going to lose body-mass and strength until this passes, but what choice do we have? I need a Pull-Up Bar.
    I was honestly overdue for a break anyway. For my pullup bar I just cut a 4x4 into 7 foot sections and put them up in my basement with a 2x4 extension support for each piling into the wall. Then I used pipe clamps to secure an old traditional bar on top of the pilings for the bar, but you can just use a piece of pipe. It's $50 in materials but all can be used for other stuff when you decommission the setup.
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  5. #5
    High Plains Lifter Mark1T's Avatar
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    Originally Posted by Bando View Post
    I was honestly overdue for a break anyway. For my pullup bar I just cut a 4x4 into 7 foot sections and put them up in my basement with a 2x4 extension support for each piling into the wall. Then I used pipe clamps to secure an old traditional bar on top of the pilings for the bar, but you can just use a piece of pipe. It's $50 in materials but all can be used for other stuff when you decommission the setup.
    I will look into that, Bandito. Thanks for the ideas.
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    I have a minimal setup -- a homemade power rack of lumber with hooks made of pipe, a pullup bar on top from 3/4" pipe, a decent bar, some miscellaneous plates, a few loadable dumbbells, and a homemade bench that I can use either flat or incline. No cables or machines. It's not ideal, but what is? I'm not having to change anything, fortunately.
    I'm out, standing in my field.

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    High Plains Lifter Mark1T's Avatar
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    Originally Posted by ElrondHubbard View Post
    I have a minimal setup -- a homemade power rack of lumber with hooks made of pipe, a pullup bar on top from 3/4" pipe, a decent bar, some miscellaneous plates, a few loadable dumbbells, and a homemade bench that I can use either flat or incline. No cables or machines. It's not ideal, but what is? I'm not having to change anything, fortunately.
    My first job out of college, I was working 19 hours shifts, so I built a bench, dip station and pull-up bar out of lumber and my apartment was my gym. It wasn't very impressive for my dates, but I had priorities.

    Appreciated.
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    Registered User Plateauplower's Avatar
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    I’ll be in on this. Didn’t train tonight, slept 4 hrs last night then worked 12. don’t want to push it...garage gym is ready might expand a bit and pull the boat out. That would add another stall. Going to be extremely hectic at work, but I should be able to start working from home at least a few days per week. Then I can do a lot of stuff. I don’t want to be home too much though, wife’s got the kids on school mode with their e-learning, it also has a lot of fun activities we will do together. I sold some of my extra stuff like kettlebells last year but have way more stuff than I need. I need some motivation so this should be fun. Not sure what I’m going to do. I was doing upper lower with a day or two off between.
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    High Plains Lifter Mark1T's Avatar
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    Originally Posted by Plateauplower View Post
    I’ll be in on this. Didn’t train tonight, slept 4 hrs last night then worked 12. don’t want to push it...garage gym is ready might expand a bit and pull the boat out. That would add another stall. Going to be extremely hectic at work, but I should be able to start working from home at least a few days per week. Then I can do a lot of stuff. I don’t want to be home too much though, wife’s got the kids on school mode with their e-learning, it also has a lot of fun activities we will do together. I sold some of my extra stuff like kettlebells last year but have way more stuff than I need. I need some motivation so this should be fun. Not sure what I’m going to do. I was doing upper lower with a day or two off between.
    That is the challenge, Plat. It is a clean slate that we have to create from our experience. How do we work the body-parts that we are used to training and efficiently enough to at least maintain some sort of muscularity?

    For those like me who don't have a home gym setup, it's going to take some thought. I did think about adding in DB Floor Presses since I don't have a bench. Limited motion and much less weight, but high reps looks like. Just last week I was doing the 100s DBs for 15 reps per set for flat DB presses. It hasn't even been a year since our new gym at the Y opened after 1.5 years of being closed due to a tropical storm and it flooded the building with 4 feet of water. Tough times.
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  10. #10
    fat fukc Fishman15's Avatar
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    Originally Posted by -=FLEX=- View Post
    I have 3 gym memberships. All are closed.

    But....

    I have this in my garage:

    That's a lot of hockey sticks!
    Because it comes from China...that's why. It's not racist at all. It comes from Chyna!
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    fat fukc Fishman15's Avatar
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    I have an eliptical, adjustable bench, set of db's up to 50#, lots of bands, exercise ball, foam rollers, even a full size metal pipe to mimic a barbell to practice squat form. It's really up to your imagination Mark. There are ways to get some work in. I just don't like working out at home. I need some scenery if ya know what I mean...
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    I'm good to go. This is a section of my bedroom.

    The rebounder and about 350 lbs in plates aren't in the picture and I also have a treadmill in the utility room and a York 2001 in the barn.
    I clean for my squats and I clean for every rep of OHPs. It does a body good to do it that way; makes it strong all of a piece.
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    Registered User ajdahlheimer's Avatar
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    Home-gym only guy since 2003. It is a smaller basement space, but I have always made it work (despite accumulating a lot of equipment over the years). My rule is I have to use everything I buy though. I have the following:

    -Olympic bench (adjusts to incline and Military)
    -separate flat bench
    -separate decline bench
    -half rack
    -Power Tower
    -2 Olympic Barbells
    -Swiss Bar
    -EZ Bar
    -Hex Dumbbells (pairs of 25-60)
    -2 plate loaded dumbbells for higher weight
    -Cable machine (plate loaded) with 3 different pulleys and various attachments
    -~850 pounds of Olympic plates and some Standard plates that fit on my Cable machine
    -2 plate trees
    -Various bands

    A couple things on my wish list I will be adding shortly are a Trap Bar and some bumper plates. My son wants to get into some Olympic lifting, so will be doing some Clean-Jerk-Snatch in the garage most likely this summer using the bumper plates and my extra barbell.

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    fat fukc Fishman15's Avatar
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    Originally Posted by ajdahlheimer View Post
    Home-gym only guy since 2003. It is a smaller basement space, but I have always made it work (despite accumulating a lot of equipment over the years). My rule is I have to use everything I buy though. I have the following:

    -Olympic bench (adjusts to incline and Military)
    -separate flat bench
    -separate decline bench
    -half rack
    -Power Tower
    -2 Olympic Barbells
    -Swiss Bar
    -EZ Bar
    -Hex Dumbbells (pairs of 25-60)
    -2 plate loaded dumbbells for higher weight
    -Cable machine (plate loaded) with 3 different pulleys and various attachments
    -~850 pounds of Olympic plates and some Standard plates that fit on my Cable machine
    -2 plate trees
    -Various bands

    A couple things on my wish list I will be adding shortly are a Trap Bar and some bumper plates. My son wants to get into some Olympic lifting, so will be doing some Clean-Jerk-Snatch in the garage most likely this summer using the bumper plates and my extra barbell.

    -AJ
    Are you accepting applications? I can be there in a few hours...
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    Registered User Payton1221's Avatar
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    I have a decent set-up at home, but I returned to the public gym about 18 months ago and have been really enjoying it. For my shoulder presses, I've been doing them seated with a very high back bench (arguably a very steep incline press). My bench at home is adjustable, but its back doesn't go up as steep as I've been using so with some scrap materials in the garage, I made a modification. Without going into the particulars my "modification" failed me with two 45 pound dumbbells overhead Since my back was nearly erect anyway, it wasn't a huge situation, but I'm still kicking myself. Soooo, I have a modification to the modification planned tonight.
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    Registered User deadwoodgregg's Avatar
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    I'll contribute.

    I don't have any sports cars, boats, or motorcycles, but I do have a really nice home gym. This is a repost of a piece of equipment that I bought a couple of years ago.

    Rogers Pendulum Seated Chest Facelift

    About 3 months back, I purchased 4 older style Rogers Pendulum chest machines at auction. I sold 3 and, after all expenses, ended up getting one for free.

    These machines were probably 8-10 years old with normal wear and tear. I decided to restore mine with new black powder coat to match my other 5 Rogers Pendulum pieces. I replaced the majority of the hardware, new grips, as well as 8 new bearings on the linkage bar.

    So after quite a bit of effort, I ended up with an almost new Pendulum machine for free.



    Original condition was pretty good, but had some scratches and dings to the powder coat.







    The older design had V-style bracing for support.



    The older Rogers Pendulum vertical chest had a 5th storage weight horn.




    Replaced the bearings on the linkage bar connecting the pushing arm to the loading arm. Not the best design using this type/size bearing in this location. All of the other bearings on the machine are huge and didn't need replacing.
    []---[] Equipment crew member #51 []---[]
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  17. #17
    Registered User ajdahlheimer's Avatar
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    Originally Posted by Fishman15 View Post
    Are you accepting applications? I can be there in a few hours...
    Funny you say that, cuz I am the guy in my neighborhood who is constantly inviting other dad's to come over and lift w/me. A number have done so--but they never come back. LOL.

    My son is the only return-customer. He is right on the cusp of hitting his first career 2 plate bench (225 pounds) any day now (6-0, 183 pounds, 15 years old). I really want to get it on video for him.
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    Originally Posted by Fishman15 View Post
    I have an eliptical, adjustable bench, set of db's up to 50#, lots of bands, exercise ball, foam rollers, even a full size metal pipe to mimic a barbell to practice squat form. It's really up to your imagination Mark. There are ways to get some work in. I just don't like working out at home. I need some scenery if ya know what I mean...
    That is a good setup, Fish. You are right about using our imagination.

    Originally Posted by supramax View Post
    I'm good to go. This is a section of my bedroom.

    The rebounder and about 350 lbs in plates aren't in the picture and I also have a treadmill in the utility room and a York 2001 in the barn.
    I clean for my squats and I clean for every rep of OHPs. It does a body good to do it that way; makes it strong all of a piece.
    That's a good setup for home. You have what you need.

    Originally Posted by ajdahlheimer View Post
    Home-gym only guy since 2003. It is a smaller basement space, but I have always made it work (despite accumulating a lot of equipment over the years). My rule is I have to use everything I buy though. I have the following:

    -Olympic bench (adjusts to incline and Military)
    -separate flat bench
    -separate decline bench
    -half rack
    -Power Tower
    -2 Olympic Barbells
    -Swiss Bar
    -EZ Bar
    -Hex Dumbbells (pairs of 25-60)
    -2 plate loaded dumbbells for higher weight
    -Cable machine (plate loaded) with 3 different pulleys and various attachments
    -~850 pounds of Olympic plates and some Standard plates that fit on my Cable machine
    -2 plate trees
    -Various bands

    A couple things on my wish list I will be adding shortly are a Trap Bar and some bumper plates. My son wants to get into some Olympic lifting, so will be doing some Clean-Jerk-Snatch in the garage most likely this summer using the bumper plates and my extra barbell.

    -AJ
    Looks like you have been ready for this. Nice, AJ.

    Originally Posted by Payton1221 View Post
    I have a decent set-up at home, but I returned to the public gym about 18 months ago and have been really enjoying it. For my shoulder presses, I've been doing them seated with a very high back bench (arguably a very steep incline press). My bench at home is adjustable, but its back doesn't go up as steep as I've been using so with some scrap materials in the garage, I made a modification. Without going into the particulars my "modification" failed me with two 45 pound dumbbells overhead Since my back was nearly erect anyway, it wasn't a huge situation, but I'm still kicking myself. Soooo, I have a modification to the modification planned tonight.
    That is great. Speaking of shoulder press, that is another important exercise I need to implement. Thanks.

    Originally Posted by deadwoodgregg View Post
    I'll contribute.

    I don't have any sports cars, boats, or motorcycles, but I do have a really nice home gym. This is a repost of a piece of equipment that I bought a couple of years ago.

    Rogers Pendulum Seated Chest Facelift

    About 3 months back, I purchased 4 older style Rogers Pendulum chest machines at auction. I sold 3 and, after all expenses, ended up getting one for free.

    These machines were probably 8-10 years old with normal wear and tear. I decided to restore mine with new black powder coat to match my other 5 Rogers Pendulum pieces. I replaced the majority of the hardware, new grips, as well as 8 new bearings on the linkage bar.

    So after quite a bit of effort, I ended up with an almost new Pendulum machine for free.



    Original condition was pretty good, but had some scratches and dings to the powder coat.

    The older design had V-style bracing for support.

    The older Rogers Pendulum vertical chest had a 5th storage weight horn.

    Replaced the bearings on the linkage bar connecting the pushing arm to the loading arm. Not the best design using this type/size bearing in this location. All of the other bearings on the machine are huge and didn't need replacing.
    Greg, you have been preparing for this for years. Great job.
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    Originally Posted by ajdahlheimer View Post
    My son is the only return-customer. He is right on the cusp of hitting his first career 2 plate bench (225 pounds) any day now (6-0, 183 pounds, 15 years old). I really want to get it on video for him.
    That's awesome. My 19 year old son outweighs me by ~20 lbs, and he's about 10% stronger incline benching and I couldn't be prouder.


    Originally Posted by Mark1T View Post
    Speaking of shoulder press, that is another important exercise I need to implement. Thanks.
    I do it strictly for the shoulder health because just as pulling exercises must be done to balance pressing ones, I understand that VERTICAL pressing must be done to balance out horizontal pressing or else shoulder problems can occur.
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    Edit: double post
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    Originally Posted by Payton1221 View Post
    That's awesome. My 19 year old son outweighs me by ~20 lbs, and he's about 10% stronger incline benching and I couldn't be prouder.
    I'm currently at about 217, been cutting for a few weeks now. Goal is for him and I eventually to meet in the middle somewhere. You know active kids at that age--he probably consumes 2-3 times the amount of calories I do (while dieting) and doesn't have an ounce of fat on his body.
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    Originally Posted by ajdahlheimer View Post
    I'm currently at about 217, been cutting for a few weeks now. Goal is for him and I eventually to meet in the middle somewhere. You know active kids at that age--he probably consumes 2-3 times the amount of calories I do (while dieting) and doesn't have an ounce of fat on his body.
    Agreed on the calories of these young "machines." My son has essentially quit growing and I pleased that he keeps his weight in check.

    We don't lift at a real serious gym--it's Planet Fitness--but there are a few guys who are fairly strong--but my son can more than hold his own with the other kids his age. His workout mirrors mine in that we superset pressing with pulling, so when we meet at the pull-up station, that's where my 173# body excels
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    I'm lucky to have my setup. All 3 of the gyms I'm a member are now closed. I have 3 people working out at my home gym 4 days a week with me and 2 others who are doing their own thing here at night (my neighbors). Made each sign a waiver

    Remember, pushups and bands can make a great workout too if equipment isn't available. Squats holding a weight can also fry the legs.

    Good luck to all!
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    Originally Posted by Jtbny View Post
    I'm lucky to have my setup. All 3 of the gyms I'm a member are now closed. I have 3 people working out at my home gym 4 days a week with me and 2 others who are doing their own thing here at night (my neighbors). Made each sign a waiver

    Remember, pushups and bands can make a great workout too if equipment isn't available. Squats holding a weight can also fry the legs.

    Good luck to all!
    I remember seeing your power rack in pics. Good setup and very nice of you to open your home gym to your friends.
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    Ordered a space heater for the garage last night. It arrived today.

    Still cold as hell here. It was 3 C yesterday and I deadlifted in shorts and a t-shirt. Warmed all the way up to 4 degrees today.
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    Originally Posted by -=FLEX=- View Post
    Ordered a space heater for the garage last night. It arrived today.

    Still cold as hell here. It was 3 C yesterday and I deadlifted in shorts and a t-shirt. Warmed all the way up to 4 degrees today.
    75F here right now.
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    Originally Posted by Jtbny View Post
    (my neighbors). Made each sign a waiver
    That's just common sense. Wait, you didn't make me and Bodyhard sign a waiver and I've had a nagging neck injury since that day...
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    Originally Posted by Payton1221 View Post
    I have a decent set-up at home, but I returned to the public gym about 18 months ago and have been really enjoying it. For my shoulder presses, I've been doing them seated with a very high back bench (arguably a very steep incline press). My bench at home is adjustable, but its back doesn't go up as steep as I've been using so with some scrap materials in the garage, I made a modification. Without going into the particulars my "modification" failed me with two 45 pound dumbbells overhead Since my back was nearly erect anyway, it wasn't a huge situation, but I'm still kicking myself. Soooo, I have a modification to the modification planned tonight.
    Modification to modifications is a time-honored tradition around here!
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    I've got a cage, 400lbs. in plates, Bowflex 1090s, flat/incline bench, flat/incline/decline bench, and various accessories like Swiss/medicine balls, ab wheel, dip belt, etc. Plus a wall full of 7-foot mirrors and bright lighting.

    Wife primarily lifts at home mornings before work, so we've equipped to cover the essentials and a bit more. I can crank out some good workouts to suit my needs/preferences, but for variety sake I can definitely add a couple more things. Dip station (or cage attachment, but I have the room for the full deal so why not), lat tower or dual pulley setup in some capacity, and a leg press/hack squat combo would be ideal. I love a hack machine and my gym hasn't even got one, so this would be killer. I'd have one if I lifted at home more (lol right now) but I otherwise work from home 100% anyway and leaving for the gym is my escape. Til then, we do have a landmine attachment for the cage & a linebacker accessory to put on it so we can do shoulder-supported plate-loaded leg work. I've turned myself into a hobbling wreck using that thing, so it's definitely worth its cost! A full hack machine would just be great though because you can really load up and go to town. Used ones are cheap but it's a matter of obtaining it and getting it downstairs. I'm lazy.
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    Originally Posted by StinnerOzz View Post
    I've got a cage, 400lbs. in plates, Bowflex 1090s, flat/incline bench, flat/incline/decline bench, and various accessories like Swiss/medicine balls, ab wheel, dip belt, etc. Plus a wall full of 7-foot mirrors and bright lighting.

    Wife primarily lifts at home mornings before work, so we've equipped to cover the essentials and a bit more. I can crank out some good workouts to suit my needs/preferences, but for variety sake I can definitely add a couple more things. Dip station (or cage attachment, but I have the room for the full deal so why not), lat tower or dual pulley setup in some capacity, and a leg press/hack squat combo would be ideal. I love a hack machine and my gym hasn't even got one, so this would be killer. I'd have one if I lifted at home more (lol right now) but I otherwise work from home 100% anyway and leaving for the gym is my escape. Til then, we do have a landmine attachment for the cage & a linebacker accessory to put on it so we can do shoulder-supported plate-loaded leg work. I've turned myself into a hobbling wreck using that thing, so it's definitely worth its cost! A full hack machine would just be great though because you can really load up and go to town. Used ones are cheap but it's a matter of obtaining it and getting it downstairs. I'm lazy.
    Great setup, Stinner. Sounds like a gym
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