Exodus Strength

My setup, for my ghetto reverse hyper


A wood plank on the safety arms, tie down straps running through a spinlock dumbbell. So you can change plates.
I also tried using small lockjaw style collars made for standard bars, and that also worked well, much faster
Put the dip handles of my rack at the front to hold onto

Then my old Element 26 nylon weighliting belt around the strap for the feet

I have a Ironmaster bench pad, which you can see in the background. Which I have tried ontop the wood plank
Could also use olympic dumbbell handles.

But I still prefer using bands, as the swinging of weights is annoying.

I had gotten by for a few years with insulation on about 80% of the ceiling of the gym. It has actually snowed and gotten cold (at the same time) this year, and the ice buildup is bonkers so I am going to need to finish insulating the rest, I think.

How's the temp in there relative to outside? I'm finding my garage is about 10-15 degrees warmer than outside even without insulation, which is encouraging. Insulation plus light heat could probably get it to the 40-50 degree zone that actually works pretty well for me.

Skander wrote: ↑Sat Dec 31, 2022 7:52 am How's the temp in there relative to outside? I'm finding my garage is about 10-15 degrees warmer than outside even without insulation, which is encouraging. Insulation plus light heat could probably get it to the 40-50 degree zone that actually works pretty well for me.

10-15 degrees above external temp, probably. I haven't taken a thermometer out there. When it was in the low teens (or single digits?) I had some really cold days out there, forgot to wear winter socks one day and my toes were burning the whole time.

My "gym" as of today:



Just added the plate tree you can see in the upper left.



As you can see: Right now stuff is show-horned in there any way I could. Working on clearing that space out. That stuff against the wall, next to the rower in the top photo, is almost all going away to make room for a functional trainer and squat rack.

It's still going to be a bit cramped, but, I'll make it work

Almost finished my home gym after a 3 years+ house building/furnishing!

Feel free to ask any questions.

Not a super flattering "everything neat and tidy" shot (we clean up after lifting I swear!)

But thats everything...Craigslist hunting kept the total price at about $1100 CAD

https://imgur.com/a/LhlgfIJ

Built a reverse hyper. I measured twice and then forgot to read the plans, so it's a bit cobbled together. The angled piece is about 100X more comfortable than not angled and easily adjustable. The grips are kinda shit right now, I'm either going to steam bend the wood or build an adjustable angle system for the grips. My back feels like heaven right now.

5hout wrote: ↑Thu Mar 09, 2023 12:49 pm https://imgur.com/a/LhlgfIJ

Built a reverse hyper. I measured twice and then forgot to read the plans, so it's a bit cobbled together. The angled piece is about 100X more comfortable than not angled and easily adjustable. The grips are kinda shit right now, I'm either going to steam bend the wood or build an adjustable angle system for the grips. My back feels like heaven right now.

Nice!!!!!!!!!

Made some blocks today so i can do back extensions.
Old insulation board and cut a shelf plank in half for the tops.
used half a roll of $4 discount duct tape, otherwise keeping with the tradition of spending essentially zero dollars on either of my platforms, etc...
35lb plate on the foot end of the bench is plenty to keep it down for now.
really stoked to be able to add these to my routine.



Day two with these, and i improved the technique.

Updated the set up -

Wilhelm wrote: ↑Sun Oct 01, 2023 8:01 am Updated the set up -

So obvious now that it occurred to me to do it this way.
These target my trouble spot much better than the back extensions.
I have no need to load them at this point (and not likely any time soon) but i have a couple of ideas for that if and when.
For now these really are helping.

Wilhelm wrote: ↑Sat Nov 25, 2023 2:53 am
These target my trouble spot much better than the back extensions.
I have no need to load them at this point (and not likely any time soon) but i have a couple of ideas for that if and when.
For now these really are helping.

Man these are legit. What a great idea. My low back has been a bit chatty these last few weeks (Getting better) maybe Ill put one of these together and throw them in on my deadlift days.

Thanks Wilhelm!

Wilhelm wrote: ↑Sat Nov 25, 2023 2:53 am

Wilhelm wrote: ↑Sun Oct 01, 2023 8:01 am Updated the set up -

So obvious now that it occurred to me to do it this way.
These target my trouble spot much better than the back extensions.
I have no need to load them at this point (and not likely any time soon) but i have a couple of ideas for that if and when.
For now these really are helping.

I believe you have mimiced the prototype Reverse Hyper almost exactly, and the guys that used it and the machine still think the prototype worked better. The easy load is light bands from the upright to the ankles.

Hardartery wrote: ↑Mon Nov 27, 2023 8:14 am I believe you have mimiced the prototype Reverse Hyper almost exactly, and the guys that used it and the machine still think the prototype worked better. The easy load is light bands from the upright to the ankles.

I'm thinking about chest supported rows too.
But not until after my meet and depending on how my shoulder decides it wants to be long term.
At this point i'm just doing only my bench sessions and aiming for a modest result that won't completely sink my total, err DOTS
(Aiming for -75kg class)

But i will probably at least find where the safeties need to be to reach the bar on the floor, and what actually getting in position entails.

Wilhelm wrote: ↑Mon Nov 27, 2023 5:14 pm

Hardartery wrote: ↑Mon Nov 27, 2023 8:14 am I believe you have mimiced the prototype Reverse Hyper almost exactly, and the guys that used it and the machine still think the prototype worked better. The easy load is light bands from the upright to the ankles.

I'm thinking about chest supported rows too.
But not until after my meet and depending on how my shoulder decides it wants to be long term.
At this point i'm just doing only my bench sessions and aiming for a modest result that won't completely sink my total, err DOTS
(Aiming for -75kg class)

But i will probably at least find where the safeties need to be to reach the bar on the floor, and what actually getting in position entails.

Nothing wrong with that plan IMO. I like chest supported rows a lot better, I always felt like I was abusing my lower back unnecessarily with the rows and hurting recovery for Squats and Deads. And I might find myself in that weight class with you at the rate I'm going. I have some sort of stomach bug or or something I ate is getting me, I am living within arms reach of a toilet at the moment. Central America, even after almost 8 years I can still pay the price for eating food someone else prepared here.

Tried to reply to this thread but my pics were all 'too large'
What size of file is allowed?

I'm in UK, and would recommend:
Extreme Fitness (my dumbbells came from there)
Mirafit (various collars, multi grip bar)
fitness-superstore.co.uk (Olympic plates)
Fitstream.com (I get my bands from here- great quality, they match the first ones I bought from Jumpstretch, USA, in feel)

One I have not used yet (but a friend rates highly) is Equip4gyms they do new and used, the used looks good value.

DaveF wrote: ↑Mon Dec 04, 2023 6:51 amMirafit

Big fan of mirafit, everything I’ve received has been good quality, nothing missing or faulty. They add new stuff regularly, got a bunch of grip stuff recently (rolling thunder, pinch block, hub).

It’s good for Strengthshop to finally have some competition in the budget equipment space. I don’t mind Strengthshop but had a lot of quality control issues in the past.

Agreed, also worth noting is that Fitness superstore are now selling REP fitness stuff.

Hi folks, nice forum, glad to be here...