Jump to content
SAU Community

Recommended Posts

  • Replies 41
  • Created
  • Last Reply

Top Posters In This Topic

  • 2 weeks later...

So here's a question.. How the hell do you guys do squats at home? I managed to lift a 30kg barbell over my head, but I found actually doing the squats fairly easy. Upping the weight just made it impossible to lift over my head. Any ideas?

hey mate,

i do all my workouts at home, have for about a year and a half. for a long time i did them by myself but have a mate spot with me now to help do forced reps on ex's..

for squats i ended up getting a squat rack that has a dip station on it... like this http://www.ebay.com.au/itm/Adjustable-Squat-Rack-Dip-Stand-/280710822526?pt=AU_Strength_Training&hash=item415bab3a7e

its also got spotter arms that are adjustable so you can do bench press/ squats etc as heavy as you want til failure and not have to worry.. considering you could spend $400-$500 a year gym membership i think its a good idea...

Can you do a couple chin ups? For Lats i wouldnt bother with the Lat pull down machine, I brought one like this http://www.ebay.com.au/itm/AB-exerciser-Iron-Doorway-king-Gym-pull-Chin-Up-Bar-/280540836853?pt=AU_Strength_Training&hash=item41518973f5

for 25$ its a bargain, and when wide grip chin ups become too easy i brought a weights belt to hang weights on... works awesome

Between that stuff and plenty of free weights i feel i have everything i need! Free weights are better i think. And it also means i dont have to waste 15 min each way (of time and petrol, especially after work) driving to and from gym... Win, Win

Barbell bench and rack is all you really need.

Squats

front squats

overhead squats

good mornings

bench press

floor press

overhead press

military press

push press

full clean

power clean

snatch

jerks

deadlift

stiff leg deadlifts

bent rows

upright rows

curls

just a few off the top of my head

Can you do a couple chin ups? For Lats i wouldnt bother with the Lat pull down machine, I brought one like this http://www.ebay.com....=item41518973f5

for 25$ its a bargain, and when wide grip chin ups become too easy i brought a weights belt to hang weights on... works awesome

I was looking at getting something similar to that but I dunno, I don't really trust that on a door frame :/

I was looking at getting something similar to that but I dunno, I don't really trust that on a door frame :/

haha yer i can see how you could be suss about it, but i swear it works fine.. ive been using it for well over a year and the door hasnt fallen down and the chin up bar hasnt broken either..

ive done a max wide grip pull up with 32kg of weight on a belt from a dead hang, and ive done it lots of times with 20kg and its never given way... hasnt wrecked the door frame at all either..

although the grip have worn off so i just taped them back up..

it doesnt pull directly down either, it pushes sidesways into the door frame i think... hard to explain..

haha yer i can see how you could be suss about it, but i swear it works fine.. ive been using it for well over a year and the door hasnt fallen down and the chin up bar hasnt broken either..

ive done a max wide grip pull up with 32kg of weight on a belt from a dead hang, and ive done it lots of times with 20kg and its never given way... hasnt wrecked the door frame at all either..

although the grip have worn off so i just taped them back up..

it doesnt pull directly down either, it pushes sidesways into the door frame i think... hard to explain..

Yeah I would be a bit suss on that too!. Maybe I'm retarded but I don't understand how it mounts to the door?

EDIT: Hah, I figured it out :P Doesn't look too bad actually!

Edited by SoFreshSoClean

been hitting weights on/off for the last 5 years give or take. have never set foot in a gym.

started out with a basic dumbbell set, till i got some room and started getting more equipment.

my home setup consists of:

main weight bench where i do my flat/incline/decline presses

2nd weight bench where i do my skull crushers etc

a flat/incline/decline dumbbell bench where i do all my non standing dumbbell stuff

cable crossover machine - pricey. but the amount of areas you can target with this thing is endless not to mention killer chest flyes

squat stand/rack

hyper extension "complete home gym" machine which i mainly use for chest dips (side attachment) and cable tricep pulldowns

lat pulldown machine

and ofcourse, a treadmill

that's about it i think.

i know most of these are not really necessary but i don't like changing weight plates on bars/dumbbells/machines during training specially when im supersetting so i just use a different machine to move around quickly.

Yeah I would be a bit suss on that too!. Maybe I'm retarded but I don't understand how it mounts to the door?

EDIT: Hah, I figured it out :P Doesn't look too bad actually!

only complaint i do have about the actually is that the grips can tear and wear off...

but u can just use ankle tape or better idea, tennis racquet grip tape over the top of it...

R-spec sounds like an awesome set up... id love a cable crossover machine.. but no money for it..

do any of you guys have a good hamstring exercise that can be done with home equipment (barbells, dumbells, squat rack, thera bands etc)?

  • 3 weeks later...

So after 3 months hard training I ended up with a net loss of 4kg.. not the ideal result when you're already skinny and trying to gain lol.

For that reason, I've changed things up a bit.

1. I've started eating a shitload more (5-6 meals a day).

2. For now I've sorta cut running out of the equation. I do a warmup jog but only 1-2km medium pace.

3. I've changed my workout, stopped being a bitch and started doing squats/deadlifts.. hopefully get some testosterone flowing

Now my workout is:

-3 sets 6 reps 50kg incline bench

-3 sets 6 reps 60kg dead lifts

-3 sets 6 reps 20kg dumbbell squats

-3 sets 6 reps 15kg dumbell flys

-3 sets 6 reps 12kg front raises

-3 sets 8 reps 8kg lateral raises

-3 sets 6 reps dumbbell bicep curls

-3 sets 8 reps.. 25kg dumbbell erm, incline bench row-things

-3 sets 8 reps diamond pushups (usually too rooted to do this)

Plus an ab workout at the end.

Probably need to incorporate dips/some sort of lats exercise in there soon though.

After this I am absolutely stuffed, but its definitely working. I've been able to increase weight by about 25% in 3 months :)

Edited by SoFreshSoClean

So after 3 months hard training I ended up with a net loss of 4kg.. not the ideal result when you're already skinny and trying to gain lol.

For that reason, I've changed things up a bit.

1. I've started eating a shitload more (5-6 meals a day).

2. For now I've sorta cut running out of the equation. I do a warmup jog but only 1-2km medium pace.

3. I've changed my workout, stopped being a bitch and started doing squats/deadlifts.. hopefully get some testosterone flowing

Now my workout is:

-3 sets 6 reps 50kg incline bench

-3 sets 6 reps 60kg dead lifts

-3 sets 6 reps 20kg dumbbell squats

-3 sets 6 reps 15kg dumbell flys

-3 sets 6 reps 12kg front raises

-3 sets 8 reps 8kg lateral raises

-3 sets 6 reps dumbbell bicep curls

-3 sets 8 reps.. 25kg dumbbell erm, incline bench row-things

-3 sets 8 reps diamond pushups (usually too rooted to do this)

Plus an ab workout at the end.

Probably need to incorporate dips/some sort of lats exercise in there soon though.

After this I am absolutely stuffed, but its definitely working. I've been able to increase weight by about 25% in 3 months :)

how many times a week do u work out mate? and do u do that everytime you go or do u split it at all?

and be sure to eat up! lol

Those tower 200 door gyms look like a good thing. Does anyone on here use one?

I'd love a gym at home again. Had to sell my setup when I moved house. Really can't be f**ked going to a gym to work out. I did for a while, nut found better gains and more motivation when working out at home.

I think I may buy me a tower 200!

I just bought one, found it on gumtree, brand new for $75 lol (they go for $120 or so on ebay brand new).

It's definitely a GOOD investment, very happy with it.

So after 3 months hard training I ended up with a net loss of 4kg.. not the ideal result when you're already skinny and trying to gain lol.

For that reason, I've changed things up a bit.

1. I've started eating a shitload more (5-6 meals a day).

2. For now I've sorta cut running out of the equation. I do a warmup jog but only 1-2km medium pace.

3. I've changed my workout, stopped being a bitch and started doing squats/deadlifts.. hopefully get some testosterone flowing

Now my workout is:

-3 sets 6 reps 50kg incline bench

-3 sets 6 reps 60kg dead lifts

-3 sets 6 reps 20kg dumbbell squats

-3 sets 6 reps 15kg dumbell flys

-3 sets 6 reps 12kg front raises

-3 sets 8 reps 8kg lateral raises

-3 sets 6 reps dumbbell bicep curls

-3 sets 8 reps.. 25kg dumbbell erm, incline bench row-things

-3 sets 8 reps diamond pushups (usually too rooted to do this)

Plus an ab workout at the end.

Probably need to incorporate dips/some sort of lats exercise in there soon though.

After this I am absolutely stuffed, but its definitely working. I've been able to increase weight by about 25% in 3 months :)

To me all those exercises could be split over 2 days IMO, how long do your workouts go for? :) I would add some Reverse grip bent over barbell rows and some standing shoulder presses - these will build your shoulders better than front raises and will also work your back as you're stabilizing yourself.

What's your diet like and how many calories?

To me all those exercises could be split over 2 days IMO, how long do your workouts go for? :) I would add some Reverse grip bent over barbell rows and some standing shoulder presses - these will build your shoulders better than front raises and will also work your back as you're stabilizing yourself.

What's your diet like and how many calories?

Yeah I know what you're saying.. but 3 days a week fits into my schedule perfectly. I'm kinda time-limited as it is with full time uni + work. The whole workout is about 90 minutes, pretty long heh :)

I hate front raises, might give shoulder presses a shot!

My diet is basically:

Breakfast - Decent bowl of muesli + coffee

Morning tea - Up & Go drink + muesli bar

Lunch - 2 Ham & salad sandwiches or sometimes eggs & toast

Afternoon tea - Small yoghurt + a few biscuits of some kind

Late afternoon - protein shake with full cream milk

Dinner - some variety of chicken pasta or chicken/veg stir fry and rice

Dessert - piece of fruit + whatever else I feel like eating (not much)

I've put on 2kg again in about 3 weeks so it seems to be working :thumbsup:

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now



  • Similar Content

  • Latest Posts

    • Could be. Could also be that they sit around broken more. To be fair, you almost never see one driving around. I see more R chassis GTRs than the Renault ones.
    • Yeah. Nah. This is why I said My bold for my double emphasis. We're not talking about cars tuned to the edge of det here. We're talking about normal cars. Flame propagation speed and the amount of energy required to ignite the fuel are not significant factors when running at 1500-4000 rpm, and medium to light loads, like nearly every car on the road (except twin cab utes which are driven at 6k and 100% load all the time). There is no shortage of ignition energy available in any petrol engine. If there was, we'd all be in deep shit. The calorific value, on a volume basis, is significantly different, between 98 and 91, and that turns up immediately in consumption numbers. You can see the signal easily if you control for the other variables well enough, and/or collect enough stats. As to not seeing any benefit - we had a couple of EF and EL Falcons in the company fleet back in the late 90s and early 2000s. The EEC IV ECU in those things was particularly good at adding in timing as soon as knock headroom improved, which typically came from putting in some 95 or 98. The responsiveness and power improved noticeably, and the fuel consumption dropped considerably, just from going to 95. Less delta from there to 98 - almost not noticeable, compared to the big differences seen between 91 and 95. Way back in the day, when supermarkets first started selling fuel from their own stations, I did thousands of km in FNQ in a small Toyota. I can't remember if it was a Starlet or an early Yaris. Anyway - the supermarket servos were bringing in cheap fuel from Indonesia, and the other servos were still using locally refined gear. The fuel consumption was typically at least 5%, often as much as 8% worse on the Indo shit, presumably because they had a lot more oxygenated component in the brew, and were probably barely meeting the octane spec. Around the same time or maybe a bit later (like 25 years ago), I could tell the difference between Shell 98 and BP 98, and typically preferred to only use Shell then because the Skyline ran so much better on it. Years later I found the realtionship between them had swapped, as a consequence of yet more refinery closures. So I've only used BP 98 since. Although, I must say that I could not fault the odd tank of United 98 that I've run. It's probably the same stuff. It is also very important to remember that these findings are often dependent on region. With most of the refineries in Oz now dead, there's less variability in local stuff, and he majority of our fuels are not even refined here any more anyway. It probably depends more on which SE Asian refinery is currently cheapest to operate.
    • You don't have an R34 service manual for the body do you? Have found plenty for the engine and drivetrain but nothing else
    • If they can dyno them, get them dyno'd, make sure they're not leaking, and if they look okay on the dyno and are performing relatively well, put them in the car.   If they're leaking oil etc, and you feel so inclined, open them up yourself and see what you can do to fix it. The main thing you're trying to do is replace the parts that perish, like seals. You're not attempting to change the valving. You might even be able to find somewhere that has the Tein parts/rebuild kit if you dig hard.
    • Can you also make sure the invoices on the box (And none exist in the boxes) are below our import duty limits... I jest, there's nothing I need to actually purchase and order in. (Unless you can find me a rear diff carrier, brand new, for stupidly cheap, that is for a Toyota Landcruiser, HZJ105R GXL, 2000 year model...)  
×
×
  • Create New...