Home Gym Life Project: Health, Lifting, Longevity

Category: Exercise

  • DIY GHD for GHRs

    DIY GHD for GHRs

    DIY GHD for GHRs

    Since selling my Hyper Pro and debating buying the next iteration, I’ve had to figure out how to do GHRs. So after playing around for the past few weeks, I’ve finally got a version of a GHD that I am happy with, has no weird or uncomfortable issues, and feels as solid as my Hyper pro or really any GHD did. I do GHRs 2x a week and sometimes use weights. This set up is stable.

    Its a very simple set up, takes no longer than 15 seconds. Here are the materials:

    • Rep GHD pads (I’ve had these for years and bought them on a rep sale for maybe $40)
    • Crossmember. This is what the pads are laying on top of to keep them off the ground and give my knees a few inches of space
    • 3 safety pins. First pin keeps the pads from sliding forward. Second pin holds my ankles and third pin secures my feet. I tend to use safety pins for tons of DIY stuff. 2 of my pins are rogue and one is Rep.
    • Rep leg pads. These are used to secure my ankles. These came with the Rep GHD pads kit. I am using 3 of them and secure them on the safety pin with a 1″ dumbbell clip that I had laying around

    It took me a few tries to work out the kinks but I am not sure what I can do to really improve this at this point. I am going to keep using and see if I decide to buy the hyper pro x or just use this set up.

    The disadvantage of this set up is that you can’t set angles, although I guess I could increase the height of the pads. The other is you can’t do a hyperextension off it, but that’s something I never do with a GHR. I do my hyperextension separately and actually just prefer a roller on my rack for it.

  • Single arm chest supported row

    Single arm chest supported row

    I tried out this variation this week as I have trying to do more single arm/leg movements to help with imbalances. It felt great and seemed to hit better than a traditional chest supported row. I would highly recommend giving it a try one week and see how you like it.

  • Why do board press?

    Why do board press?

    Why do board press? For me its due to two bad shoulders

    That’s initially why I started the board press. But after doing it a few times I realized my chest felt just as pumped as it did going all the way down to my chest. Why? Most likely the way I’m built, long arms and smaller frame.

    I won’t do regular bench press again. My shoulders are too bad and this works my chest enough to keep me going. Just one of those sacrifices on our lifting journeys as we age and accumulate injuries.

    Just to give you an idea of the injuries I’ve had:

    Right shoulder – Severe AC Sprain and a disclocation. Dislocation led to torn labrum.

    Left shoulder – torn rotator cuff.

    I’ve not had surgery for any of these. All helped with PT and one steroid injection for the AC injury because it wouldn’t settle. AC sprain happened during heavy incline press. Dislocation on a half pipe, and rotator cuff from surfing.

    Anyway, board press is a cool chest variation thats worth trying. Its way more comfortable for me than a floor press. It also helps prevent the dreaded pec tear injury. So give it a try and see how it feels for you!

    #homegym #garagegym #benchpress #chestday

  • Arm Day!

    Arm Day!

    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:

    https://www.instagram.com/p/DVvgmT6ETTb

  • Who needs a multiflight?

    Who needs a multiflight?

    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.

  • Hamstring workout using the hyper pro and bells glute ham glider

    Hamstring workout using the hyper pro and bells glute ham glider

    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.


  • BPF high low pulleys for wide chest flies are awesome

    BPF high low pulleys for wide chest flies are awesome

    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.

  • Jammer Arm Leg Press

    Jammer Arm Leg Press

    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 $$$.

  • DIY 45 Degree Hyperextensions – That works!

    DIY 45 Degree Hyperextensions – That works!

  • Reverse Hyper with Cables vs Free Weights

    Reverse Hyper with Cables vs Free Weights

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