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

    • Any update on this one? did you manage to get it fixed?    i'm having the same issue with my r34 and i believe its to do with the smart entry (keyless) control module but cant be sure without forking out to get a replacement  
    • So this being my first contribution to the SAU forums, I'd like to present and show how I had to solve probably one of the most annoying fixes on any car I've owned: replacing a speedometer (or "speedo") sensor on my newly acquired Series 1 Stagea 260RS Autech Version. I'm simply documenting how I went about to fix this issue, and as I understand it is relatively rare to happen to this generation of cars, it is a gigantic PITA so I hope this helps serve as reference to anyone else who may encounter this issue. NOTE: Although I say this is meant for the 260RS, because the gearbox/drivetrain is shared with the R33 GTR with the 5-speed manual, the application should be exactly the same. Background So after driving my new-to-me Stagea for about 1500km, one night while driving home the speedometer and odometer suddenly stopped working. No clunking noise, no indication something was broken, the speedometer would just stop reading anything and the odometer stopped going up. This is a huge worry for me, because my car is relatively low mileage (only 45k km when purchased) so although I plan to own the car for a long time, a mismatched odometer reading would be hugely detrimental to resale should the day come to sell the car. Thankfully this only occurred a mile or two from home so it wasn't extremely significant. Also, the OCD part of me would be extremely irked if the numbers that showed on my dash doesn't match the actual ageing of the car. Diagnosing I had been in communication with the well renown GTR shop in the USA, U.P.garage up near University Point in Washington state. After some back and forth they said it could be one of two things: 1) The speedometer sensor that goes into the transfer case is broken 2) The actual cluster has a component that went kaput. They said this is common in older Nissan gauge clusters and that would indicate a rebuild is necessary. As I tried to figure out if it was problem #1, I resolved problem #2 by sending my cluster over to Relentless Motorsports in Dallas, TX, whom is local to me and does cluster and ECU rebuilds. He is a one man operation who meticulously replaces every chip, resistor, capacitor, and electronic component on the PCB's on a wide variety of classic and modern cars. His specialty is Lexus and Toyota, but he came highly recommended by Erik of U.P.garage since he does the rebuilds for them on GTR clusters.  For those that don't know, on R32 and R33 GTR gearboxes, the speedometer sensor is mounted in the transfer case and is purely an analog mini "generator" (opposite of an alternator essentially). Based on the speed the sensor spins it generates an AC sine wave voltage up to 5V, and sends that via two wires up to the cluster which then interprets it via the speedometer dial. The signal does NOT go to the ECU first, the wiring goes to the cluster first then the ECU after (or so I'm told).  Problems/Roadblocks I first removed the part from the car on the underside of the transfer case (drain your transfer case fluid/ATF first, guess who found out that the hard way?), and noted the transfer case fluid was EXTREMELY black, most likely never changed on my car. When attempting to turn the gears it felt extremely gritty, as if something was binding the shaft from rotating properly. I got absolutely no voltage reading out of the sensor no matter how fast I turned the shaft. After having to reflow the solder on my AFM sensors based on another SAU guide here, I attempted to disassemble the silicone seal on the back of the sensor to see what happened inside the sensor; turns out, it basically disintegrated itself. Wonderful. Not only had the electrical components destroyed themselves, the magnetic portion on what I thought was on the shaft also chipped and was broken. Solution So solution: find a spare part right? Wrong. Nissan has long discontinued the proper sensor part number 32702-21U19, and it is no longer obtainable either through Nissan NSA or Nissan Japan. I was SOL without proper speed or mileage readings unless I figured out a way to replace this sensor. After tons of Googling and searching on SAU, I found that there IS however a sensor that looks almost exactly like the R33/260RS one: a sensor meant for the R33/R34 GTT and GTS-T with the 5 speed manual. The part number was 25010-21U00, and the body, plug, and shaft all looked exactly the same. The gear was different at the end, but knowing the sensor's gear is held on with a circlip, I figured I could just order the part and swap the gears. Cue me ordering a new part from JustJap down in Kirrawee, NSW, then waiting almost 3 weeks for shipping and customs clearing. The part finally arrives and what did I find? The freaking shaft lengths don't match. $&%* I discussed with Erik how to proceed, and figuring that I basically destroyed the sensor trying to get the shaft out of the damaged sensor from my car. we deemed it too dangerous to try and attempt to swap shafts to the correct length. I had to find a local CNC machinist to help me cut and notch down the shaft. After tons of frantic calling on a Friday afternoon, I managed to get hold of someone and he said he'd be able to do it over half a week. I sent him photos and had him take measurements to match not only the correct length and notch fitment, but also a groove to machine out to hold the retentive circlip. And the end result? *chef's kiss* Perfect. Since I didn't have pliers with me when I picked up the items, I tested the old gear and circlip on. Perfect fit. After that it was simply swapping out the plug bracket to the new sensor, mount it on the transfer case, refill with ATF/Nissan Matic Fluid D, then test out function. Thankfully with the rebuilt cluster and the new sensor, both the speedometer and odometer and now working properly!   And there you have it. About 5-6 weeks of headaches wrapped up in a 15 minute photo essay. As I was told it is rare for sensors of this generation to die so dramatically, but you never know what could go wrong with a 25+ year old car. I HOPE that no one else has to go through this problem like I did, so with my take on a solution I hope it helps others who may encounter this issue in the future. For the TL;DR: 1) Sensor breaks. 2) Find a replacement GTT/GTS-T sensor. 3) Find a CNC machinist to have you cut it down to proper specs. 4) Reinstall then pray to the JDM gods.   Hope this guide/story helps anyone else encountering this problem!
    • So this being my first contribution to the SAU forums, I'd like to present and show how I had to solve probably one of the most annoying fixes on any car I've owned: replacing a speedometer (or "speedo") sensor on my newly acquired Series 1 Stagea 260RS Autech Version. I'm simply documenting how I went about to fix this issue, and as I understand it is relatively rare to happen to this generation of cars, it is a gigantic PITA so I hope this helps serve as reference to anyone else who may encounter this issue. NOTE: Although I say this is meant for the 260RS, because the gearbox/drivetrain is shared with the R33 GTR with the 5-speed manual, the application should be exactly the same. Background So after driving my new-to-me Stagea for about 1500km, one night while driving home the speedometer and odometer suddenly stopped working. No clunking noise, no indication something was broken, the speedometer would just stop reading anything and the odometer stopped going up. This is a huge worry for me, because my car is relatively low mileage (only 45k km when purchased) so although I plan to own the car for a long time, a mismatched odometer reading would be hugely detrimental to resale should the day come to sell the car. Thankfully this only occurred a mile or two from home so it wasn't extremely significant. Also, the OCD part of me would be extremely irked if the numbers that showed on my dash doesn't match the actual ageing of the car. Diagnosing I had been in communication with the well renown GTR shop in the USA, U.P.garage up near University Point in Washington state. After some back and forth they said it could be one of two things: 1) The speedometer sensor that goes into the transfer case is broken 2) The actual cluster has a component that went kaput. They said this is common in older Nissan gauge clusters and that would indicate a rebuild is necessary. As I tried to figure out if it was problem #1, I resolved problem #2 by sending my cluster over to Relentless Motorsports in Dallas, TX, whom is local to me and does cluster and ECU rebuilds. He is a one man operation who meticulously replaces every chip, resistor, capacitor, and electronic component on the PCB's on a wide variety of classic and modern cars. His specialty is Lexus and Toyota, but he came highly recommended by Erik of U.P.garage since he does the rebuilds for them on GTR clusters.  For those that don't know, on R32 and R33 GTR gearboxes, the speedometer sensor is mounted in the transfer case and is purely an analog mini "generator" (opposite of an alternator essentially). Based on the speed the sensor spins it generates an AC sine wave voltage up to 5V, and sends that via two wires up to the cluster which then interprets it via the speedometer dial. The signal does NOT go to the ECU first, the wiring goes to the cluster first then the ECU after (or so I'm told).  Problems/Roadblocks I first removed the part from the car on the underside of the transfer case (drain your transfer case fluid/ATF first, guess who found out that the hard way?), and noted the transfer case fluid was EXTREMELY black, most likely never changed on my car. When attempting to turn the gears it felt extremely gritty, as if shttps://imgur.com/6TQCG3xomething was binding the shaft from rotating properly. After having to reflow the solder on my AFM sensors based on another SAU guide here, I attempted to disassemble the silicone seal on the back of the sensor to see what happened inside the sensor; turns out, it basically disintegrated itself. Wonderful. Not only had the electrical components destroyed themselves, the magnetic portion on what I thought was on the shaft also chipped and was broken. Solution So solution: find a spare part right? Wrong. Nissan has long discontinued the proper sensor part number 32702-21U19, and it is no longer obtainable either through Nissan NSA or Nissan Japan. I was SOL without proper speed or mileage readings unless I figured out a way to replace this sensor. After tons of Googling and searching on SAU, I found that there IS however a sensor that looks almost exactly like the R33/260RS one: a sensor meant for the R33/R34 GTT and GTS-T with the 5 speed manual. The part number was 25010-21U00, and the body, plug, and shaft all looked exactly the same. The gear was different at the end, but knowing the sensor's gear is held on with a circlip, I figured I could just order the part and swap the gears. Cue me ordering a new part from JustJap down in Kirrawee, NSW, then waiting almost 3 weeks for shipping and customs clearing. The part finally arrives and what did I find? The freaking shaft lengths don't match. $&%* I discussed with Erik how to proceed, and figuring that I basically destroyed the sensor trying to get the shaft out of the damaged sensor from my car. we deemed it too dangerous to try and attempt to swap shafts to the correct length. I had to find a local CNC machinist to help me cut and notch down the shaft. After tons of frantic calling on a Friday afternoon, I managed to get hold of someone and he said he'd be able to do it over half a week. I sent him photos and had him take measurements to match not only the correct length and notch fitment, but also a groove to machine out to hold the retentive circlip. And the end result? *chef's kiss* Perfect. Since I didn't have pliers with me when I picked up the items, I tested the old gear and circlip on. Perfect fit. After that it was simply swapping out the plug bracket to the new sensor, mount it on the transfer case, refill with ATF/Nissan Matic Fluid D, then test out function. Thankfully with the rebuilt cluster and the new sensor, both the speedometer and odometer and now working properly!   And there you have it. About 5-6 weeks of headaches wrapped up in a 15 minute photo essay. As I was told it is rare for sensors of this generation to die so dramatically, but you never know what could go wrong with a 25+ year old car. I HOPE that no one else has to go through this problem like I did, so with my take on a solution I hope it helps others who may encounter this issue in the future. For the TL;DR: 1) Sensor breaks. 2) Find a replacement GTT/GTS-T sensor. 3) Find a CNC machinist to have you cut it down to proper specs. 4) Reinstall then pray to the JDM gods.   Hope this guide/story helps anyone else encountering this problem!
    • perhaps i should have mentioned, I plugged the unit in before i handed over to the electronics repair shop to see what damaged had been caused and the unit worked (ac controls, rear demister etc) bar the lights behind the lcd. i would assume that the diode was only to control lighting and didnt harm anything else i got the unit back from the electronics repair shop and all is well (to a point). The lights are back on and ac controls are working. im still paranoid as i beleive the repairer just put in any zener diode he could find and admitted asking chatgpt if its compatible   i do however have another issue... sometimes when i turn the ignition on, the climate control unit now goes through a diagnostics procedure which normally occurs when you disconnect and reconnect but this may be due to the below   to top everything off, and feel free to shoot me as im just about to do it myself anyway, while i was checking the newly repaired board by plugging in the climate control unit bare without the housing, i believe i may have shorted it on the headunit surround. Climate control unit still works but now the keyless entry doesnt work along with the dome light not turning on when you open the door. to add to this tricky situation, when you start the car and remove the key ( i have a turbo timer so car remains on) the keyless entry works. the dome light also works when you switch to the on position. fuses were checked and all ok ive deduced that the short somehow has messed with the smart entry control module as that is what controls the keyless entry and dome light on door opening   you guys wouldnt happen to have any experience with that topic lmao... im only laughing as its all i can do right now my self diagnosed adhd always gets me in a situation as i have no patience and want to get everything done in shortest amount of time as possible often ignoring crucial steps such as disconnecting battery when stuffing around with electronics or even placing a simple rag over the metallic headunit surround when placing a live pcb board on top of it   FML
    • Bit of a pity we don't have good images of the back/front of the PCB ~ that said, I found a YT vid of a teardown to replace dicky clock switches, and got enough of a glimpse to realize this PCB is the front-end to a connected to what I'll call PCBA, and as such this is all digital on this PCB..ergo, battery voltage probably doesn't make an appearance here ; that is, I'd expect them to do something on PCBA wrt power conditioning for the adjustment/display/switch PCB.... ....given what's transpired..ie; some permutation of 12vdc on a 5vdc with or without correct polarity...would explain why the zener said "no" and exploded. The transistor Q5 (M33) is likely to be a digital switching transistor...that is, package has builtin bias resistors to ensure it saturates as soon as base threshold voltage is reached (minimal rise/fall time)....and wrt the question 'what else could've fried?' ....well, I know there's an MCU on this board (display, I/O at a guess), and you hope they isolated it from this scenario...I got my crayons out, it looks a bit like this...   ...not a lot to see, or rather, everything you'd like to see disappears down a via to the other side...base drive for the transistor comes from somewhere else, what this transistor is switching is somewhere else...but the zener circuit is exclusive to all this ~ it's providing a set voltage (current limited by the 1K3 resistor R19)...and disappears somewhere else down the via I marked V out ; if the errant voltage 'jumped' the diode in the millisecond before it exploded, whatever that V out via feeds may have seen a spike... ....I'll just imagine that Q5 was switched off at the time, thus no damage should've been done....but whatever that zener feeds has to be checked... HTH
×
×
  • Create New...