The Official O35 Home Workout Thread

[ezra76]

no chance of OHP in my basement

Yah it sucks but have to work around it. I don't think I'll even be able to use 45's on back squats.

[supramax]

https://www.t-nation.com/videos/tip-the-z-press

https://www.t-nation.com/training/z-...rhead-pressing


You're welcome.

[ENCBBQ]

Yah it sucks but have to work around it. I don't think I'll even be able to use 45's on back squats.

yikes, yes that is worse than me. I can raise my arms/bar but no chance of weights. I need to figure out some seated variation.

[ENCBBQ]

https://www.t-nation.com/videos/tip-the-z-press

https://www.t-nation.com/training/z-...rhead-pressing


You're welcome.

damn, that should work about perfectly

eta- yep, perfect thanks!

[ezra76]

Messed around for 2 hours and couldn't get anything working for a seated calf raise. Tried to BB but even with 205 on it, too light for calves, too heavy for resting on my legs.

Got one of those 60lb bags on my shoulders though, didn't even have to hold it, and did calf raises on my porch stairs. Not terrible. I'll have to find a way to get both bags, one on each shoulder.

If anyone has any ideas to get a seated calf raise lmk. In the meantime I'll keep searching marketplace. Amazon has one for like $170 but looks pretty cheapo.

[dazlittle]

For the best part of this year I've been running and working out in my garage which I setup as a small gym due to the Pandemic. As one would expect with running 30+ miles a week I don't think I've made any physique progress but I've definitely been able to lean out somewhat.

This is the first video I've ever taken of myself!! Posing needs some work LOL

Obsession is a word the lazy use to to describe the dedicated.

[ezra76]

For the best part of this year I've been running and working out in my garage which I setup as a small gym due to the Pandemic. As one would expect with running 30+ miles a week I don't think I've made any physique progress but I've definitely been able to lean out somewhat.

This is the first video I've ever taken of myself!! Posing needs some work LOL

Obsession is a word the lazy use to to describe the dedicated.

Ripped and repped.

[ectoBgone]

Obsession is a word the lazy use to to describe the dedicated.

Excellent symmetry, conditioning, and all around aesthetics. Impressive work!

[ezra76]

Necessity is the mother... hopefully not of a faceplant. Rigged this up with the kids old toy fridge to get an angle for rear delts today. Seemed legit.

No idea why photos always get turned sideways on here.

[Mark1T]

https://www.t-nation.com/videos/tip-the-z-press

https://www.t-nation.com/training/z-...rhead-pressing

You're welcome.

I'm going to do those Friday. Excellent idea.

Messed around for 2 hours and couldn't get anything working for a seated calf raise. Tried to BB but even with 205 on it, too light for calves, too heavy for resting on my legs.

Got one of those 60lb bags on my shoulders though, didn't even have to hold it, and did calf raises on my porch stairs. Not terrible. I'll have to find a way to get both bags, one on each shoulder.

If anyone has any ideas to get a seated calf raise lmk. In the meantime I'll keep searching marketplace. Amazon has one for like $170 but looks pretty cheapo.

Great creativity on the calves. Do what you got to do.

For the best part of this year I've been running and working out in my garage which I setup as a small gym due to the Pandemic. As one would expect with running 30+ miles a week I don't think I've made any physique progress but I've definitely been able to lean out somewhat.

This is the first video I've ever taken of myself!! Posing needs some work LOL

Obsession is a word the lazy use to to describe the dedicated.

Looking good, daz. Very lean with good mass. Keep that going

[ezra76]

Great creativity on the calves. Do what you got to do.

Thanks. If anyone is looking for a way to hit calves a little harder these worked great. My bodyweight workout was not getting me feeling it anymore. It's a 60lb. sandbag made by quickcrete, I think to keep in a vehicle for traction and/or for flood sandbag. Tubesand. Would be great for walking lunges too. Was able to get up on traps and not have to hold it there. Calves are sore as hell today.

[ezra76]

Need some tips/critique on squat form. This was set 3 and I backed off after seeing this to pause reps at 165 (using 185 in video)

I'm not sure what I'm more disappointed about, my squat form for the fact my wife saw one of my piss bottles when she came down to video this for me. ������

[StinnerOzz]

Need some tips/critique on squat form. This was set 3 and I backed off after seeing this to pause reps at 165 (using 185 in video)

I'm not sure what I'm more disappointed about, my squat form for the fact my wife saw one of my piss bottles when she came down to video this for me. ������

Try to keep your back more upright, and not turn it into a Good Morning-like movement.

Depth is good otherwise though, fix that and you'll enjoy a lot from it!

Lol @ piss bottles.

[LWW]

Steinborn Squat 263 x 14, bumped the weight and added a rep, went lower too, god these are brutal.

Turn it up, to hear the brutality.......

[ectoBgone]

Here are some pulldowns with my improvised pulley system. 10 reps with 175 lbs. I got up to 210lbs, but then the weight started lifting me off the floor. LOL.

I think that saved you from having the pulley snap first. Nice accommodations there, good exercises.

[LWW]

Steinborn Squat 263 x 14, bumped the weight and added a rep, went lower too, god these are brutal.

Turn it up, to hear the brutality.......

$hit, I counted only 13, FUK! Oh well, they were an inch lower than last time. Going to have to do better my last rep looked strong enough to continue on.

[ezra76]

$hit, I counted only 13, FUK! Oh well, they were an inch lower than last time. Going to have to do better my last rep looked strong enough to continue on.

That's pretty impressive, especially getting that bar on your shoulders like that. You look like a pretty big dude.

[ezra76]

I'm amazed it has held up this long....and yeah I love me some pulldowns and OHP.

Did you buy the pulley as a system or make it? I've been looking at stuff at the hardware store thinking of ideas. Mainly I'd like to be able to do some sort of cable fly and tricep extension.

[ezra76]

Messing around with a 50lb. band during my shoulder workout. These felt great for rear delts so made a quick vid. Keep thumbs up, not down as it will put into a tendon stressful postion. Adjusting stance and starting position lets you get more/less resistance.

[LWW]

Dead Lift 455 x 1

Adding 5# a week, still feels the same as 435, grip was much better.

[Plateauplower]

Not a home garage gym session, but might be heading back that direction. Just finished my first session in the gym since they mandated masks being worn at all times. I wore a thin gator but I still felt a little more gassed wearing it. Might have been mental but I was sucking air pretty hard after squats and rows. Probably a bit out of shape too, as my cardio game has been lacking lately. Did 3x5 @ 315 on squats and 4x6 @225 on bench, rows, Ohp, bis tries etc. Started eating keto today, so hopefully I can be pretty lean by spring if I stick to it. Getting a little soft from reduced activity and not being on point with diet. Probably going to to drop about 25-30lbs and get down to high 180s/low 190s. Abs but not ripped range.

Edit to add. Mask wearing in the gym is not ideal. I’m not worried about the virus but I did notice how many times I had to pull my gator down to get a drink, get some extra air, or just adjust it with hands that had touched lots of “common surfaces”. Gators don’t have ear loops to grab lol. Pretty silly. Have to call and make a reservation, wear a mask the entire time etc. think the IL gov is taking notes from cuomo.

[Fishman15]

Not a home garage gym session, but might be heading back that direction. Just finished my first session in the gym since they mandated masks being worn at all times. I wore a thin gator but I still felt a little more gassed wearing it. Might have been mental but I was sucking air pretty hard after squats and rows. Probably a bit out of shape too, as my cardio game has been lacking lately. Did 3x5 @ 315 on squats and 4x6 @225 on bench, rows, Ohp, bis tries etc. Started eating keto today, so hopefully I can be pretty lean by spring if I stick to it. Getting a little soft from reduced activity and not being on point with diet. Probably going to to drop about 25-30lbs and get down to high 180s/low 190s. Abs but not ripped range.

Edit to add. Mask wearing in the gym is not ideal. I’m not worried about the virus but I did notice how many times I had to pull my gator down to get a drink, get some extra air, or just adjust it with hands that had touched lots of “common surfaces”. Gators don’t have ear loops to grab lol. Pretty silly. Have to call and make a reservation, wear a mask the entire time etc. think the IL gov is taking notes from cuomo.

When our gym finally opened again I think it was August, we had the same rules...reservations and masks at all times. Then after about a month they stopped the reservation thing which was nice. That lasted a few weeks and now we've been closed up again for 3 weeks. I'm getting to the point where I'm not sure I care much for working out any more. It's boring as hell alone at home trying to do a half ass unmotivated workout. When the gym was open, everyone was acting weird...afraid to talk to each other. Strange times we are in...

[DustinTheHuss]

This is an inspiring thread as our gyms are shutting down again. I'm glad I found this. I did some squats and lunges tonight.

[Mark1T]

Dead Lift 455 x 1

Adding 5# a week, still feels the same as 435, grip was much better.

Approved.

Need some tips/critique on squat form. This was set 3 and I backed off after seeing this to pause reps at 165 (using 185 in video)

I'm not sure what I'm more disappointed about, my squat form for the fact my wife saw one of my piss bottles when she came down to video this for me. ������

Excellent effort. Stinner has some good points. They will be easier when you get your form down. Almost there.

[Mark1T]

Steinborn Squat 263 x 14, bumped the weight and added a rep, went lower too, god these are brutal.

Turn it up, to hear the brutality.......

Nice work.

Been dealing with an injured back and shoulder for a while now, but did some work yesterday regardless.

Here are some pulldowns with my improvised pulley system. 10 reps with 175 lbs. I got up to 210lbs, but then the weight started lifting me off the floor. LOL.



And due to the low ceiling I got these cambered bar attachments so I can do standing OHP. Due to the shoulder pain and the weights swinging around I didn't go too heavy...

Great you can do those at home. That cable sure seems like an accident waiting to happen. I hope it's stronger than it looks.

[Mark1T]

Not a home garage gym session, but might be heading back that direction. Just finished my first session in the gym since they mandated masks being worn at all times. I wore a thin gator but I still felt a little more gassed wearing it. Might have been mental but I was sucking air pretty hard after squats and rows. Probably a bit out of shape too, as my cardio game has been lacking lately. Did 3x5 @ 315 on squats and 4x6 @225 on bench, rows, Ohp, bis tries etc. Started eating keto today, so hopefully I can be pretty lean by spring if I stick to it. Getting a little soft from reduced activity and not being on point with diet. Probably going to to drop about 25-30lbs and get down to high 180s/low 190s. Abs but not ripped range.

Edit to add. Mask wearing in the gym is not ideal. I’m not worried about the virus but I did notice how many times I had to pull my gator down to get a drink, get some extra air, or just adjust it with hands that had touched lots of “common surfaces”. Gators don’t have ear loops to grab lol. Pretty silly. Have to call and make a reservation, wear a mask the entire time etc. think the IL gov is taking notes from cuomo.

The Planet Fitness I have to go to now requires masks on when entering and leaving, but we take them off during workouts. Other gyms are like yours, that you have to wear them always. It is getting tough and people are going to get tired of it. I wonder after most everyone gets vaccinated what the gyms will require then. Any opinion?

When our gym finally opened again I think it was August, we had the same rules...reservations and masks at all times. Then after about a month they stopped the reservation thing which was nice. That lasted a few weeks and now we've been closed up again for 3 weeks. I'm getting to the point where I'm not sure I care much for working out any more. It's boring as hell alone at home trying to do a half ass unmotivated workout. When the gym was open, everyone was acting weird...afraid to talk to each other. Strange times we are in...

You're in an area where they go to the extreme. I would be down, too. It is hard to workout alone. You might try breaking up your workouts to 15 to 20 minutes per days doing one or two bodyparts and then some cardio 3 to 4X per week. You have to get creative.

[Plateauplower]

When our gym finally opened again I think it was August, we had the same rules...reservations and masks at all times. Then after about a month they stopped the reservation thing which was nice. That lasted a few weeks and now we've been closed up again for 3 weeks. I'm getting to the point where I'm not sure I care much for working out any more. It's boring as hell alone at home trying to do a half ass unmotivated workout. When the gym was open, everyone was acting weird...afraid to talk to each other. Strange times we are in...

The reservation system is tolerable since I have have a membership at a very under utilized but new park District facility they built a block from my house. I just hate wearing a mask for no valid reason, I don't think I have ever seen more than 10-15 people in the gym at one time and it is pretty big, so its not like you can't stay pretty far away from each other especially in the free weight areas, most go there for the cardio.

The Planet Fitness I have to go to now requires masks on when entering and leaving, but we take them off during workouts. Other gyms are like yours, that you have to wear them always. It is getting tough and people are going to get tired of it. I wonder after most everyone gets vaccinated what the gyms will require then. Any opinion?

That is how my gym was up until a week ago, and that was not a problem. Squats with a slobbery gator in my mouth are not much fun though...I think or hope that the restrictions will be lifted once our rolling 7 day average positivity rate drops below 8% which was one of the original metrics used to increase mitigation efforts. The problem is the state also started including "suspected" cases to the counts which seems a little less scientific. I hope after the vaccines are available for awhile everything will return to more normal, but some governors like to control people's lives...IL stats would suggest that more than 1 in 20 have already been confirmed positive here, but hard to judge the accuracy of that. I'm sure a lot of people who tested positive probably tested more than once to confirm, and many more would have had it and never tested.

[ajdahlheimer]

I have been a home gym only guy for nearly 20 years now, but I actually started a new job mid-pandemic a few months ago AND I guess the place has a really nice on-campus fitness center. I can't judge for myself because despite working there the last 2 and a half months--I've never actually been to the office yet! (Interviewed via Zoom and then Work From Home after being hired). The tentative plan is for people there to return to the office in some capacity in June 2021 (which can obviously change and doesn't mean a whole lot). Anyway, I am really antsy to check out their gym. I haven't lifted in any type of commercial gym since 2003!

-AJ

[JaymzJ]

Wish I could find a trap bar somewhere, would probably have to order in something like that from somewhere maybe. I don’t like buying anything online, the one time I tried it of course I had credit card fraud and now I’m even more paranoid of it, lol.

[Plateauplower]

Wish I could find a trap bar somewhere, would probably have to order in something like that from somewhere maybe. I don’t like buying anything online, the one time I tried it of course I had credit card fraud and now I’m even more paranoid of it, lol.

Amazon is pretty safe...
https://smile.amazon.com/CAP-Barbell...xpY2s9dHJ1ZQ==

I have this one in my garage gym.