GRcade

Rocsteady wrote:Need to get back working on bodyweight home workout plans, all the gyms are shut here and city is pretty much on lockdown.

Dreading this happening in London / UK. The combination of working at home indefinitely and no proper exercise isn't just bad for physical health but mental health too. Nothing makes a long day at work feel like a smaller problem than lifting some heavy ass weights or running a few KM.

Although Guinness and Red Wine aren't bad alternatives for forgetting work stress.

Also assuming I get Wuhan Flu and prior to that I'm unable to gym, I'll have to reset my bench press by something ridiculous when I return. Goodbye repping 100kg.

https://www.swimtag.net/challenge-certificate/85019
Not terrible. I've now done 3 laps of this island .

How is everyone getting on? After a bit of a rubbish January due to burnout I've really enjoyed the start of the year. Switched up from Madcow to 531 as it was killing me on a cut and the change to submaximal training has been brilliant, I've lost about 15 pounds and maintained strength. Have visible abs at 186lbs which is quite nice.

Anyway, all that is going to gooseberry fool now we I've decided it would be sensible to avoid the gym. I've dug out my old dumbbells and door frame mounted chin up bar and decided to come up with a little plan. I think will run it as a 6 day PPL programme as the intensity is going to be so low compared to my usual training.

My first draft is:

Push
Floor Press
Push Up (Flat/Incline/Decline)
DB Fly's
Dips
OHP
Front Raise
Lateral Raise
Kick Backs

Pull
Chin Ups
Bent Over Row
One Arm Row
Reverse Flies
Shrugs
DB Curl
Hammer Curl

Legs
Goblet Squat
Split Squat / Lunges
SL Deadlift
Calf Raises
Russian Twist
Hanging Leg Raise

I might split it up as it looks like a lot of volume but there is so much fluff that I can't see it being a problem. If anyone doesn't know you run a programme like this Push Pull Legs Off Push Pull Legs Off, etc.

Was getting on well until my gym closed last week. Need to work something out, have no weights or pull ups bar here.

Not heard anything from my gym but assuming they're closed now. Going to be absolutely climbing the walls (I wish!) without it but will just have to take my workout into a bodyweight/outdoor adaptation.

Rocsteady wrote:Was getting on well until my gym closed last week. Need to work something out, have no weights or pull ups bar here.

Loads of people are making home video workouts if that is any good.

Was just about to post, I'm gonna work through this if anyone fancies joining me over the next few weeks/months.

I can't do the pull up exercise or the one where he pulls on a heavy inanimate object as I don't have the equipment but otherwise these are doable with nothing. I can't do the handstand push up either cos my balance is shite

Ran through a really quick version of advanced workout 1 last night to see how it was and this is a real tough program, should keep us all in good shape if yous are game. Might chuck in a couple push up variations to work the chest a bit more, will see how advanced workout 2 is first though.

Looks pretty good. I've stopped going to the gym and am looking for a home workout, to mix with outdoor cardio. Think I'll pick up a pull up bar and look to give it a shot. Need to think of a routine, I currently do weights on Tues, Thurs, Sat so might stick with that. I'll have a think.

That's not a growth wrote:Looks pretty good. I've stopped going to the gym and am looking for a home workout, to mix with outdoor cardio. Think I'll pick up a pull up bar and look to give it a shot. Need to think of a routine, I currently do weights on Tues, Thurs, Sat so might stick with that. I'll have a think.

If you have a pull up bar I think you can do a reasonable work out, the added stress of praying the bar doesn't fall off the door frame probably burns a few extra calories too. Obviously your legs aren't going to be adequately worked without decent resistance but tempo squats and lunges are no joke.

I've just taken it easy this week. Felt like gooseberry fool since Monday and figure it's not the time to be putting your body through undue stress. I also think it's a good skill to learn the difference between being a bit tired and being at the point of exhaustion, definitely going to get better at deloads when this is over.

Does it make me a total bellend if I still go to the gym today? Mine is still open as far as I am aware and I really want to go. It's something I've always thought of as pretty crucial for my overall well-being, physical and mental, and I'll be gutted when it eventually shuts.

Oblomov Boblomov wrote:Does it make me a total bellend if I still go to the gym today? Mine is still open as far as I am aware and I really want to go. It's something I've always thought of as pretty crucial for my overall well-being, physical and mental, and I'll be gutted when it eventually shuts.

At this point, yep.

Gyms will be an absolute breeding ground for spreading the virus too.

Oblomov Boblomov wrote:Does it make me a total bellend if I still go to the gym today? Mine is still open as far as I am aware and I really want to go. It's something I've always thought of as pretty crucial for my overall well-being, physical and mental, and I'll be gutted when it eventually shuts.

I know what you mean but the information is clear, our government being unable to act accordingly isn't really an excuse.

Yep, can't argue with that.

Time to get really good at running across large empty fields!

I felt the same, my girlfriend was pissed about me still planning to go last week so I skipped a day then they were shut from the following day.

Did that full A workout from the video on the previous page for the first time this evening, that is a strawberry floating killer.

3 loops?

That's not a growth wrote:3 loops?

3 loops but I had to skip multiple exercises, the ones I mentioned on the previous page. Some of them look simple but are damn tough, like the cobra triceps exercise.

Right, I find a youtube video a bit difficult to browse over so I thought I'd try a different way to present the workout. Hopefully others might find this useful.

Workout A

1. Anterior Lower (Squat)

a. Single Leg Box Squats

b. Bottom Out Squats

c. Jump Squats

2. Upper Push

a. Handstand Pushups

b. Rotational Pushups

c. Cobra Pushups

3. Posterior Lower (Hinge)

a. Alt Single Leg Heel Touch Squats

b. Alt Sprinter Lunges

c. Plyo Sprinter Lunges

4. Upper Pull

a. Pullups

b. Human Pullovers

c. Inverted Chin Curls

5. Abs

a. Reverse Corkscrews

b. Black Widow Knee Slides

c. Levitation Crunches

6. Corrective

a. Angles and Devils

Workout B

1. Posterior Lower (Hinge)

a. Slick Floor Bridge Curls

b. Long Leg Marches

c. High Hip Bucks

2. Upper Push

a. Variable Wall Pushups

b. BW Side Lateral Raises

c. Triceps Extensions

3. Anterior Lower (Lunge)

a. Alt Crossover Step Ups

b. Alt Reverse Lunges

c. Spil Squat Jumps

4. Upper Pull

a. Chinups

b. Inverted Rows

c. Black Widows

5. Abs

a. Ab Halos

b. V-Up Tucks

c. Sit-up Elbow Thrusts

6. Corrective

a. Reverse Hypers

I like Jeff but a lot of that seems needlessly complicated, why not just do split squats with less rom to hold the tension? I'd hurt my knees doing the quick reverse lunges.

Also, why are so many people including handstand press ups? So few people will be able to do them. The best variation I've seen is a 'pike press up' to hit shoulders.

On the handstand push-ups, they're there because I could only be bothered doing the extreme version. In the video he does show an alternative for that one.

Thank you for organising the workout videos. This is much easier than scrubbing through the yt video.

I'll definitely be starting this.