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Grumpy David
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by Grumpy David » Sat Mar 21, 2020 8:07 am

Decided to buy a good quality skipping rope and one of those gyroscope powerball things. I don't have enough space to buy any bulky home gym equipment so I'm just going to focus on cardio and plyometric exercises for the foreseeable.

I did 4x5 100kg bench press on Monday so next gym session back is probably going to be at least a 20% reduction in strength. Probably 25% just to ensure no crippling DOMS. :dread:

7256930752

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by 7256930752 » Sat Mar 21, 2020 8:16 am

That's not a growth wrote: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.

That's just one example mate, I just think Jeff chooses obscure exercises at times when there are better alternatives.

I think something like this is more beneficial for most people



Simple exercises that you can add weight by just filling a bag with something or filling water bottles.

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Rocsteady
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by Rocsteady » Sat Mar 21, 2020 11:03 am

That's not a growth wrote: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
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b. Bottom Out Squats
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c. Jump Squats
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2. Upper Push

a. Handstand Pushups
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b. Rotational Pushups
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c. Cobra Pushups
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3. Posterior Lower (Hinge)

a. Alt Single Leg Heel Touch Squats
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b. Alt Sprinter Lunges
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c. Plyo Sprinter Lunges
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4. Upper Pull

a. Pullups
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b. Human Pullovers
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c. Inverted Chin Curls
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5. Abs

a. Reverse Corkscrews
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b. Black Widow Knee Slides
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c. Levitation Crunches
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6. Corrective

a. Angles and Devils
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Workout B


1. Posterior Lower (Hinge)

a. Slick Floor Bridge Curls
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b. Long Leg Marches
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c. High Hip Bucks
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2. Upper Push

a. Variable Wall Pushups
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b. BW Side Lateral Raises
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c. Triceps Extensions
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3. Anterior Lower (Lunge)

a. Alt Crossover Step Ups
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b. Alt Reverse Lunges
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c. Spil Squat Jumps
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4. Upper Pull

a. Chinups
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b. Inverted Rows
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c. Black Widows
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5. Abs

a. Ab Halos
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b. V-Up Tucks
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c. Sit-up Elbow Thrusts
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6. Corrective

a. Reverse Hypers
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That's amazing, thanks man!

I honestly think some complexity in home workouts is a necessity as it's so difficult to grow muscle at the stage a few of us are at without really increasing the tension somehow.

I like that video you've posted hime, I think a few of them are a bit of a stretch as the weights most of us have at home for exercises like rows aren't going to be enough to be really beneficial. I would definitely suggest using a couple of exercises from that though, bulgarian split squats and decline press ups are my two automatic go to's for home workouts.

And actually that's inspired me to to pick up a big pack of water next time I'm at the shops to use for weights so that was handy.

The GOAT has also posted up a routine: https://www.reddit.com/user/GovSchwarze ... ame=iossmf

Too reliant on needing a pull up bar, as all of the above are for me, but otherwise it's a solid routine aimed towards easy accessibility I reckon.

I might try mash together all the 3 workouts above and see which I respond best to, will post it up if so. Guess we all have the time to experiment at this point...

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Rocsteady
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by Rocsteady » Sat Mar 21, 2020 11:08 am

I'm also finding alternatives for the jumping exercises as I don't want downstairs neighbours to hate me

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Knoyleo
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by Knoyleo » Sat Mar 21, 2020 12:15 pm

Climbing gym closed, although I can't think of anywhere that would be harder to keep clean in the circumstances, all that sweat and chalk in the holds. :dread:

I'm probably going to keep home workouts a bit simpler than that above, mainly just bodyweight squat variations, push ups, bodyweight rows, and then I also have a heavybag in the garage to go and burn some energy on as well. Going to be well annoyed when I lose my calluses and have to get them back once we're all allowed to do stuff again. Might get on with some gardening, and shifting some of the paving around outside just to keep my hands working on something rough.

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Rocsteady
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by Rocsteady » Sat Mar 21, 2020 1:01 pm

Just finished a little 5k run, really enjoying the Nike running app. Listened to a great half hour story about a Sudanese refugee who escaped a rebel camp at age 6 to become an Olympic athlete.

Ken theres a separate running thread but I feel more at home in here :shifty:

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Poncho
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by Poncho » Sat Mar 21, 2020 2:40 pm

I've got a pull-up bar, dumbbells, ab wheel, a 24kg kettlebell and I've just bought some bars for dips which are fun to do while I wait for the kettle to boil. Main concern are my legs, but I'll just have to do loads of squats with the dumbbells while I watch TV or something. Or squat my girlfriend.

Got an allotment and today was my first day in it which was all the upper body exercise I needed. Absolutely aching all over from digging for two hours. :lol:

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by 7256930752 » Sat Mar 21, 2020 3:12 pm

Rocsteady wrote:I honestly think some complexity in home workouts is a necessity as it's so difficult to grow muscle at the stage a few of us are at without really increasing the tension somehow.

I like that video you've posted hime, I think a few of them are a bit of a stretch as the weights most of us have at home for exercises like rows aren't going to be enough to be really beneficial. I would definitely suggest using a couple of exercises from that though, bulgarian split squats and decline press ups are my two automatic go to's for home workouts.

And actually that's inspired me to to pick up a big pack of water next time I'm at the shops to use for weights so that was handy.

The GOAT has also posted up a routine: https://www.reddit.com/user/GovSchwarze ... ame=iossmf

Too reliant on needing a pull up bar, as all of the above are for me, but otherwise it's a solid routine aimed towards easy accessibility I reckon.

I might try mash together all the 3 workouts above and see which I respond best to, will post it up if so. Guess we all have the time to experiment at this point...

Oh for sure, I should caveat my opinion that I did T25 for about 3 years and superman (devils and angels), twisting press ups and all that stuff is difficult and worthwhile but I prefer the simplicity of doing what are the most effective things for me but it's great to a wide variety of exercises to find out what that is for you.

You're pretty much strawberry floated for training your back without the ability to do pull ups. Most people will probably end up doing the same things for press exercises but legs and especially pull exercises are quite the challenge.

Here's another few videos to give people a few more ideas:






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Oblomov Boblomov
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by Oblomov Boblomov » Sat Mar 21, 2020 5:18 pm

Just tried my first home workout. It was mega gooseberry fool, couldn't think of anything to do that wasn't just some sort of variation on a squat and/or press-up. Tried lifting various objects around the house but it just doesn't do the trick.

Ended up going on a run instead. By the time this is all over I'm going to be a skinny, weak, half decent medium-distance runner!

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Grumpy David
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by Grumpy David » Sat Mar 21, 2020 5:23 pm

Oblomov Boblomov wrote:Ended up going on a run instead. By the time this is all over I'm going to be a skinny, weak, half decent medium-distance runner!


:x Same! Tried sprints in my local park and was strawberry floating knackered though! Going to mix it up between steady paced jogging and flat out sprinting. My thinking is that sprinters at least look aesthetic compared to long distance runners so muscle wastage will be minimised.

I actually think the lack of activity will probably make me fatter with less muscle but okayish at running. Worst combo. :slol:

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Rocsteady
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by Rocsteady » Sat Mar 21, 2020 6:24 pm

At least we'll all lose the gains together \o/

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That's not a growth
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by That's not a growth » Sat Mar 21, 2020 6:44 pm

I tried to do legs and abs. Abs was pretty productive, but legs... well, I tried to fill water bottles and put them in a back pack to make some more difficult. It did a little, but I'm not sure it was worth the hassle and the wet backpack. I went for a bike ride afterwards. About 24km. strawberry floating killed me. Ready to sleep and it's not even 7.

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BTB
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by BTB » Sat Mar 21, 2020 11:15 pm

Tried a home workout but struggled in back/pull exercises, so ended up ordering a pull up bar from Aldi, should arrive between 3-12 days. Really hoping it is nearer 3 but fear it will be 12.

Will give the video/GIFs posted a go (thanks for the gif version TNAG!) and see how it goes. A lot of exercises/variations in there I haven't done before.

Done more running and can spend more time on core/abs, which I usually don't spend much time on. But damn I'm going to miss the gym.

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by 7256930752 » Sun Mar 22, 2020 10:39 am

When you look at buying your own equipment you realise how good value gyms are.

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Oblomov Boblomov
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by Oblomov Boblomov » Sun Mar 22, 2020 5:53 pm

Crisis averted. I sort of forgot that I'd left my Olympic barbell with 100kg worth of plates and squat rack at my parents' house when I moved into my flat :slol:. I moved into a house a while back so I've just picked up the gear and brought it back home.

Deadlifts maxed at 120kg is barely even a limitation for me these days so it's no problem.

No bench so just going to have to get good at overhead press instead.

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Rocsteady
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by Rocsteady » Sun Mar 22, 2020 6:48 pm

Oblomov Boblomov wrote:Crisis averted. I sort of forgot that I'd left my Olympic barbell with 100kg worth of plates and squat rack at my parents' house when I moved into my flat :slol:. I moved into a house a while back so I've just picked up the gear and brought it back home.

Deadlifts maxed at 120kg is barely even a limitation for me these days so it's no problem.

No bench so just going to have to get good at overhead press instead.

gooseberry fool man, that's awesome.

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Oblomov Boblomov
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by Oblomov Boblomov » Sun Mar 22, 2020 7:55 pm

Rocsteady wrote:
Oblomov Boblomov wrote:Crisis averted. I sort of forgot that I'd left my Olympic barbell with 100kg worth of plates and squat rack at my parents' house when I moved into my flat :slol:. I moved into a house a while back so I've just picked up the gear and brought it back home.

Deadlifts maxed at 120kg is barely even a limitation for me these days so it's no problem.

No bench so just going to have to get good at overhead press instead.

gooseberry fool man, that's awesome.

Yeah it's a fortunate situation and has certainly made me feel a lot better!

You'd be welcome to join me but, you know... hundreds of miles, social isolation and all that.

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Rocsteady
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by Rocsteady » Sun Mar 22, 2020 9:29 pm

Oblomov Boblomov wrote:
Rocsteady wrote:
Oblomov Boblomov wrote:Crisis averted. I sort of forgot that I'd left my Olympic barbell with 100kg worth of plates and squat rack at my parents' house when I moved into my flat :slol:. I moved into a house a while back so I've just picked up the gear and brought it back home.

Deadlifts maxed at 120kg is barely even a limitation for me these days so it's no problem.

No bench so just going to have to get good at overhead press instead.

gooseberry fool man, that's awesome.

Yeah it's a fortunate situation and has certainly made me feel a lot better!

You'd be welcome to join me but, you know... hundreds of miles, social isolation and all that.

Pretty sure gatherings of 2 folk are still allowed :shifty: :toot:

I am stuck in Poland though so that could pose quite the issue.

Just completed the workout B routine on the previous page, some of those are ridiculous. Hitting a full set of the black widow one with perfect form is strawberry floating impossible :lol:

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7256930752

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by 7256930752 » Mon Mar 23, 2020 7:44 am

Good find OB. I've been planning to build a home gym for a couple of years but Strength Shop have sold out of everything.

Did this workout yesterday:
https://www.instagram.com/p/B9z01wxJppm/?igshid=1xm5e4hyx09ca

Harder than it looks, I wanted to get the most out of the few bits of equipment I have so 3 of the 5 movements using a pull up bar is a good for me. Tempted to buy his home workout plan, if nothing else just to have something to aim for over the next 12 weeks.

How do you lot find pistol squats? I don't like them for the same reason I don't like 'jumping lunges', I feel like my joints are getting more of a battering than my muscles.

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Oblomov Boblomov
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by Oblomov Boblomov » Mon Mar 23, 2020 8:09 am

Hime wrote:How do you lot find pistol squats? I don't like them for the same reason I don't like 'jumping lunges', I feel like my joints are getting more of a battering than my muscles.

I'd be really apprehensive about something like that. Lunges already present a stability risk — the pistol squat takes away even more control, which you should have for that type of movement. There's nothing to be gained that you can't get from doing a safer version of the movement.

When you do a regular barbell squat, press or pull, you set yourself with firm grounding (always at least two parts of you are in balanced contact with the ground) and you still give yourself a very thorough 'stability' workout when compared with using a fixed weight/Smith machine or something like that.

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