On tuesday I workout legs. This is just what I did for quads that day. I workout quads again on friday and on friday will do belt squats and Bulgarian split squats. Today was leg press and extensions.
Still playing with the jammer arm leg press. It works but set up time really is terrible and not sure its meant for super heavy work as I am only doing sets of 20 reps with it.
My current program is:
Upper
Lower
Arms
Upper
Lower
I’ve been running this for about 2 years now and I really like it. Arm day is a bit less fatiguing than my other days. I switch up the exercises every few cycles but here are my current:
I posted this as a joke but I do think the ‘need’ for a multiflight is interesting when there are so many things that do similar. I say this as I believe cables are probably superior and multiflights take up a lot of space, so its a tough sell in a home gym. But if you have the cash, space, and want the variation, sure they are cool for sure.
I’ve been posting about this bells of steel preacher attachment for a while and am glad to finally get it reviewed. Honestly its a great option for those that don’t want to be tied to a bench ecosystem. This and the bells leg curl and extension attachment.
I don’t have anything negative to really say about this piece. It works as it should. I’ve used it with cables, ez curl, dumbbells, and the weight horns that it comes with. Only gripe with this and any bench attachment is storage. This fortunately stands by itlsef and is easy to move around, you just need a 2×2′ area to store it.
There is an easy mod if you want to stabilize it with your bench using a piece of wood but I dont think you need to do that. Its working just fine as is. I’m looking forward to more companies creating stuff like this that stands alone (looking at you gearforfit).
I created this short for the bullet proof fitness contest. I do mean what I say in the vid – this is one of my favorite purchases over the past few years and has absolutely changed my training. At this point I’ve switched most barbell exercises to the VTS Lite.
Is VTS Lite perfect? Nope. I’ve covered some of that in my reviews. It can be tricky sometimes to get the latches in the holes. However, for its flaws, its got some big advantages over other smiths – like the fact that I can still use the uprights when its put on the top of my rack.
Some of my favorite hamstring exercises:
Leg curls (hyper pro)
Glute Ham Raises (GHRs) (hyper pro)
Hyperextensions (hyper pro)
Glute Ham Slider (bells of steel glute ham slider)
I do these weekly as part of my leg days. This week is actually deload so all reps/sets are lighter/less so I had time to record them all. Currently I do these 4 exercises on Tuesday then do more ham work on Fridays. Thats in addition to Quad/Glute/Calf/Low back work though there’s crossover on the exercises as my glute/low back focus on tuesday’s is the hyperextensions.
Showing off the Bullet Proof Fitness High/low pulleys. I am having a blast with these. I am using them for chest flies and they are perfect as they allow you to actually do wide chest flies. They also are out of the way and only take 1 second to set up the way I am using them.
My set up is the pulleys attached to my rack facing the sides. Then I am using a weight horn to add weight. I actually keep the weight horns loaded and there all of the time since they are out of the way making it literally take a few seconds to be ready to use.
I think bullet proof should be selling them for this exact movement – just selling the top pulleys and horns for people that want them just for flies. This would keep the cost down for people that dont require the entire set up.
Just real quick – If you are an amazon prime member and use the amazon visa, you can get 5-6% off items every purchase. During prime days, up to 10% off. Thats huge because some of the bigger companies like Rep, Bells of steel, titan, and more list their items on amazon. That means that if you buy a Rep Nighthawk bench on amazon you would get it cheaper than from Reps site.
Not all items from these companies are on amazon but its always worth checking because a discount of 5% overtime can add up!
Jammer arms get a ton of hate and for good reason. I typically tell people to NEVER buy them.
Why? Set up takes too long and while they seem really cool for a week, after that they collect dust. 99 out of 100 people end up hating jammer arms after 4 weeks of use (total made up stat but probably pretty realistic).
Anyway, I’ve had these for years and play around with them from time to time. This leg press set up isn’t all that bad and feels pretty good on my quads, just like a typical leg press.
I’ve got the weight out front with the spotter arms, bands connecting to the arms for tension, and I use a pull up bar for my feet so that they can slightly rotate during the press in a natural way. I’ve also got my seat stabilized as you can see in the video with a piece of wood and my rack. Seat is angled at 30 degrees. Might change that to 45 degrees next time. Still playing around with this to find a set up I like.
My goal with this is to potentially just avoid buying an actual leg press to save me space and $$$.
Put some hockey grip tape on my bells of steel wrist roller as it has no knurl and now matches my rogue v bar
