frontpage Posted by PennyFound | Staff • Last Tuesday
Mar 25, 2025 9:25 AM
Item 1 of 4
Item 1 of 4
frontpage Posted by PennyFound | Staff • Last Tuesday
Mar 25, 2025 9:25 AM
CAP Barbell Adjustable Bench: Black $39 or Brown
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How is it holding up?
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Pretty good. And I used it to stretch my back most of the time. Leather is still good. If anything the plastic parts are the one that have seen some wear and hear. The plastics on the bottom of the feet, that's the only thing that's kinda busted. Oh and the foam are kinda moving more now than before doesn't cause any issue at all. The main parts are still pristine 😂
I now keep it for my free weight exercises off to the side then have a heavier bench I use for cables and bench press.
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I used to blow off going to the gym, but once i started working out at home, you couldn't stop me from getting it in.
I used to blow off going to the gym, but once i started working out at home, you couldn't stop me from getting it in.
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Day 1
Squat - 4 sets, 12 reps
Conventional Deadlift - 4x12
Bench With Feet Up - 4x12
Auxiliary:
Decline Sit-Up - 4x6
Shrugs - 4x12
Day 2
Bench - 4x12
OHP - 4x12
Lunges - 4x12
Auxiliary:
Hammer Curls - 4x12
Day 3
Romanian DL - 4x12
Incline Press - 4x12
Hack Squat - 4x12
Seated OHP - 4x12
Auxiliary:
Seated Incline Curl - 4x12
---
I use an automated spreadsheet in google sheets that makes the routine a little more complicated, but those are the basics of it.
I wouldn't complicate things too much to begin with. what's most important is just lifting something, and doing it routinely.
if you are interested in the spreadsheet I use, it's from "stronger by science," who also have a very science-y podcast, and also run a nutrition tracking app called MacroFactor that I also use.
the spreadsheet system is only $10 (or you can choose to pay more)
https://www.strongerbys
anyway, I have used it for a year and a half now and am happy to have spent the $10 on it.
Day 1
Squat - 4 sets, 12 reps
Conventional Deadlift - 4x12
Bench With Feet Up - 4x12
Auxiliary:
Decline Sit-Up - 4x6
Shrugs - 4x12
Day 2
Bench - 4x12
OHP - 4x12
Lunges - 4x12
Auxiliary:
Hammer Curls - 4x12
Day 3
Romanian DL - 4x12
Incline Press - 4x12
Hack Squat - 4x12
Seated OHP - 4x12
Auxiliary:
Seated Incline Curl - 4x12
---
I use an automated spreadsheet in google sheets that makes the routine a little more complicated, but those are the basics of it.
I wouldn't complicate things too much to begin with. what's most important is just lifting something, and doing it routinely.
if you are interested in the spreadsheet I use, it's from "stronger by science," who also have a very science-y podcast, and also run a nutrition tracking app called MacroFactor that I also use.
the spreadsheet system is only $10 (or you can choose to pay more)
https://www.strongerbyscience.com...am-bundle/ [strongerbyscience.com]
anyway, I have used it for a year and a half now and am happy to have spent the $10 on it.
I wasn't like Arnold Schwarzenegger big, but I was f---ing the chicks who squeezed my arms at the bar and that was my goal besides feeling fit.