re: Official Fitness Board Log Thread

here is all you need for pretty much the basics and to be able to do 95% of exercises with a little creativity

Power Rack-11g or better with 2" hole spacing
Flat, incline, vertical adjustable bench
Nice Bar and collars
300 or so lbs of steel weights to start but up to 500-600
Build a platform with tractor supply mats and plywood
Powerblock Dbs
Gymnastics rings
Landmine attachment with handles
dip attachment

if you get those things you can do the following

Legs-
squats-
back, front, zercher, overhead, DB, landmine squat, goblet squat, hack squat, sissy squat, pistol

hamstrings-
straight leg deads, romanian deadlift, bodyweight leg curl

Calves-
standing, sitting, donkey


Chest-
bench, incline, decline(use weights under bench legs), db bench, db incline, db decline, high incline, db high incline, flat/incline/high incline/decline flyes, dips, reverse dips, bench dips, pushups, ring pushups, weighted pushups, incline pushups, ring flye(all angles), gymnastics movements, floor press, towel press

Shoulders-
Press, Behind the nexk press, sitting press, db presses, snatch grip press, push press, clean and press, jerk, clean and jerk, muscle snatch, klovkov raise, db raises to front/side/rear, reverse ring flyes, arnold press, handstand pushups, ring handstand pushups, ring exercises and gymnastic exercises, floor press


Back-
deads-conventional, sumo, Straight leg, snatch grip, racked, rows-yates/barbell/pendlay/ring/db/ meadows/tbar, pullups/chins/neutral grip/ring, racked chins, power clean, gymnastic exercises, shrugs-barbell/db, barbell pullovers, db pullovers, muscle ups

Triceps-
close grip bench, reverse bench, DB close grip, skull crushers, overhead extensions-standing and seated- vertical and incline, db extensions, kickbacks, ring extensions, dips etc

Biceps
chins, curls-barbell, drag, reverse, db, incline db, sitting db curl, concentration curl, hammer curl, ring curls, gymnastic exercises etc

abs-
all floor and hanging exercises



and this is off the top of my head. You can do any program with just those items. Nothing more is needed, sure its nice, but not needed. There are plenty of other exercises you can do to that I couldnt think of and also you get good at isolating the muscle and really getting good at the big lifts which is what we should be doing anyways.

With the rings you really get a lot of variety once you learn to use them and they place crazy amount of stress on the muscle, way way more than you think. Key is using leverage as your progression tool.

If you cant grow off the above exercises with added negatives and static holds, well you need to find a new hobby.

and garage gym is the fricking shite.