"He's soft and he's fat and he's wearing my cloths and he was born on my birthday
and he's getting too old and I'm afraid if I stop running, he'll catch up with me."
- Nike motivational poster

August 2017

- 30 minutes of some form of exercise 5 days a week
- Core strength & conditioning
- Rowing, cycling, paddling, kettelbells
- Slow movement hikes
- Natural movement workouts
- Olympic Lifts (adjust loads as needed)
- Sand bag training
- Play different sports
- Sprint workouts

August Workouts

Days This Month: 31
Some form of exercise: 0 of 0 days
Exercise hours: 0.0
Hiking/Climbing miles: 0.0
Paddling miles: 0.0
Cycling miles: 0.0

AUGUST WORKOUTS AT A GLANCE -


Sunday, March 20, 2011

Homemade equipment

Clubbell
Another piece of homemade equipment, the clubbell. I got the information for this off the video in the link. Here is the specs. and cost break down.

Weight: 16 lbs.
Length: 29 inches
Component Cost: (from my local ACE Hardware) approx. $55.00
It can be made for less. I will explain below.

Here are the components
- Galvanized pipe and fittings
- Cylindrical piece of cast iron (an old window counter weight)
- Sand
- Electricians tape

The pipe and fittings weigh 8 lbs. The piece of cast iron weighs 6 lbs. The remaining 2 lbs. comes from the sand.

One could use other material or objects to adjust the weight. Chain, lead ball fishing weights, cement or just sand. Pour sand in on top of whatever you use to hold everything together and prevent movement inside the pipe.

Here it is assembled
I covered the pipe threads and filled in the gaps with duct tape, then finished off the handle with plastic electricians tape.
The finished handle.
I wanted to eliminate the cold industrial look and feel of the piece, so I gave it a coat of cold galvanizing primer and a black top coat.
After the paint dried I gave it a few swings. At 16 lbs. it seems a little heavy now, but will be good in the future. The endcap is removable so I can adjust the weight as needed.

The electricians tape on the handle didn't feel right so I covered it with cloth athletic tape for a better grip, much better. I then ended up covering the rest of the pipe with silicone self bonding tape to give it a rubberized feel.

The final product with a olympic bumper plate for size reference.
Flat with a dumbbell.

By eliminating a lot of the extra crap I put on this thing and just going with the pipe and some form of filler for additional weight, the cost would be about $40.00 - $45.00, possibly cheaper if the conponets were bought at a super store like Home Depot or Lowe's.

Make one and enjoy!

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DISCLAIMER: I have never had any formal workout or fitness training instruction. Everything I have learned has been self taught, self motivated, learned from trial and error, or picked up from books or the internet. Because of this, some of the words or phrases I use might not be the correct terms used by "professionals".
The logs listed on this site are workouts I have put together for myself. They are not meant as examples to teach others, but only as a way for me to track my own progression.

Thanks for viewing.