The Official O35 Home Workout Thread

[ajdahlheimer]

Getting in on a little of the home gym fun ITT........

[Mark1T]

Anyway I discovered today I absolutely fukken hate using exclusively resistance bands to mimic weights.

Rigged up some resistance bands on my power rack to do some pulldowns and rows and I was quite proud of myself at first but it was just annoying.

Did some bent-over rows.

Didn't lift yesterday I went to the office....

Resistance bands have their uses, like connecting to bench press or squats, but as actual exercises, they are annoying.

Getting in on a little of the home gym fun ITT........

Nice. One of my favorite back exercises. Very effective.

[Plateauplower]

Wife and I hit a session in the gym while the kid were putting the Jujitsu on each other on the trampoline and the dog was viciously barking at everyone who walked by (lots of new people walking now that we are on lockdown, that’s good I guess). I haven’t had much motivation but did 4 sets of BB Bench (shoulder doesn’t care much for these but kept it light) 4 sets of Tbar Rows with the setup As ajdhammer above, some arms etc. I was using a lot of machines lately which were easier on my shoulder but I’ll manage. Not much motivation but broke the ice on at least getting some work in. Probably try a light lower session tomorrow squats and deads or RDLs.

[Mark1T]

Wife and I hit a session in the gym while the kid were putting the Jujitsu on each other on the trampoline and the dog was viciously barking at everyone who walked by (lots of new people walking now that we are on lockdown, that’s good I guess). I haven’t had much motivation but did 4 sets of BB Bench (shoulder doesn’t care much for these but kept it light) 4 sets of Tbar Rows with the setup As ajdhammer above, some arms etc. I was using a lot of machines lately which were easier on my shoulder but I’ll manage. Not much motivation but broke the ice on at least getting some work in. Probably try a light lower session tomorrow squats and deads or RDLs.

Sounds like a good workout, Platts. Home gym?

Thanks for posting

[LWW]

Today,

Dead Hangclean 160 x 1 PR. I've cleaned more, but doing these is not something I've done a lot.




Curls 120 x 10 (failed rep 11)



Hopefully I'll Dead Lift mid-late week if weather is nice.

[Bando]

LWW we need more ass shots.


Please and thanks.

Never thought you would resort to Schmitt's Gay.

Oh how the mighty have fallen.

[ElrondHubbard]

My bad I forgot to use the internationally recognized sarcasm font.

https://www.fonts4free.net/sarcastic-font.html

Just in case you need it.

[Plateauplower]

Sounds like a good workout, Platts. Home gym?

Thanks for posting

Yeah, built a complete garage gym 3 or so years ago, mostly for the wife. I don’t use it much, I prefer my current commercial gym (new Park District facility) but home gym is the only option now.

[LWW]

https://www.fonts4free.net/sarcastic-font.html

Just in case you need it.

I didn't see PUI font, or is that just a something ya'll can figure out? I've been accused of PUI, when NOT, it was more mental illness.

[dazlittle]

Saturday's zoom team workout was 1000 box step-ups for time (20 inch box, wearing a 45Lb weight vest. I didn't have a vest so put dumbbells in a rucksack).

Painfully boring workout, but that's the point as its a grinder.. finished it just shy of an hour and my legs are completely shot.

I did 10 sets of 100

[Mark1T]

That's some serious cardio, Daz. Way to improvise on the weighted vest.

My below workout was the same, but on a few exercises I tried to get in another couple of reps to make some sort of progress. After this I walked for 30 minutes at about 4mph. Took about 1 hour and 10 minutes to complete. Thinking about adding in some walking with my 35lb DBs.

Workout

Pushups

Pullups

DB Curls

Dips

Bentover DB Rows

DB Shoulder Press

Side Laterals

Front Raises

Anterior Raises

DB Floor Press

Hammer Curls

Goblet Squats

[ElrondHubbard]

That's some serious cardio, Daz. Way to improvise on the weighted vest.

My below workout was the same, but on a few exercises I tried to get in another couple of reps to make some sort of progress. After this I walked for 30 minutes at about 4mph. Took about 1 hour and 10 minutes to complete. Thinking about adding in some walking with my 35lb DBs.

Workout

Pushups

Pullups

DB Curls

Dips

Bentover DB Rows

DB Shoulder Press

Side Laterals

Front Raises

Anterior Raises

DB Floor Press

Hammer Curls

Goblet Squats

One way to turn these exercises into real hypertrophy-inducing mass builders is to make them into rest-pause sets. Do an initial set with enough reps to build some fatigue, rest about 30 seconds, and then do repeated sets of 5-10 reps, each with the same short rest between them. That way, most of the volume comes in the form of "hard sets". It will wear you out!

[Mark1T]

One way to turn these exercises into real hypertrophy-inducing mass builders is to make them into rest-pause sets. Do an initial set with enough reps to build some fatigue, rest about 30 seconds, and then do repeated sets of 5-10 reps, each with the same short rest between them. That way, most of the volume comes in the form of "hard sets". It will wear you out!

That's a good idea. I will study up on how I can implement. So, one huge Giant Set using rest-pause to failure. If that is close to what you are saying, it might be more enjoyable. The current one definitely is a cardio workout, too. I appreciate the ideas.

[kimm4]

Pouring rain so no cardio last night. Did a quick lifting session of rdl's, rows, bench and hammer curls.

[Mark1T]

Pouring rain so no cardio last night. Did a quick lifting session of rdl's, rows, bench and hammer curls.

You did what you had to do, kimmie.

[ElrondHubbard]

That's a good idea. I will study up on how I can implement. So, one huge Giant Set using rest-pause to failure. If that is close to what you are saying, it might be more enjoyable. The current one definitely is a cardio workout, too. I appreciate the ideas.

It doesn't necessarily have to be to failure, but you'll probably know when to quit.

I keep reading here about how pushups are an endurance exercise rather than a hypertrophy exercise -- but my pecs have really responded since I started doing them with that approach.

[ChazWood]

It doesn't necessarily have to be to failure, but you'll probably know when to quit.

Is it while you're ahead?

and rest-pause, failure could be the title of my biography. On the bright side, there's still time to turn it all around. At least 2 weeks, according to the experts.

[Fishman15]

Today,

Dead Hangclean 160 x 1 PR. I've cleaned more, but doing these is not something I've done a lot.




Curls 120 x 10 (failed rep 11)



Hopefully I'll Dead Lift mid-late week if weather is nice.

Good, strict form on the curls. No cheating at all detected...

[dazlittle]

Last nights workout

6KM Run = 31 minutes
followed by a 15 minunte EMOM (every minute on the minute) 10 situps, 10 push-ups. This part got painful very quickly!!!

[OldFartTom]

Those of you not following convict condition may read this and think WTF??? what has this to do with strength training.

But I am so completely like a fish out of water with this calisthenics stuff that even the basic introductions are minor achievements for me. Last night I did my first 2 minute headstand WooohoooOOOOO! and part of that was in balance (not heels resting on wall for all of it). I'm not able to do 2 minutes in balance, but I'm gaining momentum! This is completely uncharted territory for me.

[dazlittle]

Those of you not following convict condition may read this and think WTF??? what has this to do with strength training.

But I am so completely like a fish out of water with this calisthenics stuff that even the basic introductions are minor achievements for me. Last night I did my first 2 minute headstand WooohoooOOOOO! and part of that was in balance (not heels resting on wall for all of it). I'm not able to do 2 minutes in balance, but I'm gaining momentum! This is completely uncharted territory for me.

Nice work, its surprising how hard the calisthenics stuff is especially when balance is involved!!!

Handstand pushups are a regular thing at Crossfit and it took me months to master them (feet up against a wall of course)!

[OldFartTom]

Nice work, its surprising how hard the calisthenics stuff is especially when balance is involved!!!

Handstand pushups are a regular thing at Crossfit and it took me months to master them (feet up against a wall of course)!

OH NO, I feel used, I feel DIRTY, the Shame! of it all
Is this what I've been doing, how will I come out of the closet with friends and family, I must be crossfit-curious, is this how it all starts, then soon I'll be proudly doing butterfly pullups?
How will I look a squat rack in the eye again, it will know...

[Mark1T]

Today,

Dead Hangclean 160 x 1 PR. I've cleaned more, but doing these is not something I've done a lot.



Curls 120 x 10 (failed rep 11)



Hopefully I'll Dead Lift mid-late week if weather is nice.

What does your whole workout look like???

It doesn't necessarily have to be to failure, but you'll probably know when to quit.

I keep reading here about how pushups are an endurance exercise rather than a hypertrophy exercise -- but my pecs have really responded since I started doing them with that approach.

In college, I did 200 pushups 3X per week doing that, so I'm going to try it tomorrow for all exercises.

Last nights workout

6KM Run = 31 minutes followed by a 15 minunte EMOM (every minute on the minute) 10 situps, 10 push-ups. This part got painful very quickly!!!

Excellent.

Those of you not following convict condition may read this and think WTF??? what has this to do with strength training.

But I am so completely like a fish out of water with this calisthenics stuff that even the basic introductions are minor achievements for me. Last night I did my first 2 minute headstand WooohoooOOOOO! and part of that was in balance (not heels resting on wall for all of it). I'm not able to do 2 minutes in balance, but I'm gaining momentum! This is completely uncharted territory for me.

I have never done headstands. Like a reverse shoulder press?

[LWW]

What does your whole workout look like???

I have never done headstands. Like a reverse shoulder press?

That’s it dude, except I did lighter warm up singles with those cleans.

The curls were 1 working set, that’s it nothing lighter, the biceps still have slight DOMS.

Tom, are you balancing on your head? If so, that’s excellent. Who was the red-headed wrestler that looked like Opie Taylor who beat Super-Star Billy Graham? He was real good at those, he would headstand and move his hips around, he was a BW only guy, not a monster but not a skinny pencil neck eithier, strong guy.

[LWW]

Tom, I remember now, it was Bob Backlund.

[dazlittle]

OH NO, I feel used, I feel DIRTY, the Shame! of it all
Is this what I've been doing, how will I come out of the closet with friends and family, I must be crossfit-curious, is this how it all starts, then soon I'll be proudly doing butterfly pullups?
How will I look a squat rack in the eye again, it will know...

haha, yep your unofficially a crossfit wanker now!!

[OldFartTom]

...
I have never done headstands. Like a reverse shoulder press?

Neither had I. A headstand is like a handstand except 90% of your weight is taken by your head. Sounds easy (and sure it is for gymnasts) but for me it's an education. I'm about ready to progress to crow stands which is next step before handstand but my schedule is to finish this week headstand first

The purpose of headstand is to learn how to be "comfortable" upside down, move in and out of upside down in some control and balance skills. It's designed to lead towards actual handstand (via crowstand), which in turn leads to handstand push-ups -- these are something like a bodyweight OHP (although only the top half of that OHP, unless you progress to handles/paralletes etc). The ultimate goal is one arm handstand pushup but I'm skeptical that's possible

[Mark1T]

Neither had I. A headstand is like a handstand except 90% of your weight is taken by your head. Sounds easy (and sure it is for gymnasts) but for me it's an education. I'm about ready to progress to crow stands which is next step before handstand but my schedule is to finish this week headstand first

The purpose of headstand is to learn how to be "comfortable" upside down, move in and out of upside down in some control and balance skills. It's designed to lead towards actual handstand (via crowstand), which in turn leads to handstand push-ups -- these are something like a bodyweight OHP (although only the top half of that OHP, unless you progress to handles/paralletes etc). The ultimate goal is one arm handstand pushup but I'm skeptical that's possible

Thanks for the explanation. I am sure there is some benefit doing the headstands, but being around the gym for several decades, I am open to new exercises, but one of the things I have learned, is to avoid exercises or things that are more for ego than they are for building muscle and strength. I am sure headstands are great for some people, but I'm not interested in doing anything upside down with pressure on my head.

[LWW]

Thanks for the explanation. I am sure there is some benefit doing the headstands, but being around the gym for several decades, I am open to new exercises, but one of the things I have learned, is to avoid exercises or things that are more for ego than they are for building muscle and strength. I am sure headstands are great for some people, but I'm not interested in doing anything upside down with pressure on my head.

They are a great neck strength builder, better than bridges since you'll be supporting all BW, but they won't resist a good choke-hold, only I know the secret to that one

[blue9steel]

Pouring rain so no cardio last night. Did a quick lifting session of rdl's, rows, bench and hammer curls.

It rains a lot here, if it's too nasty out for a run I've found circuit training to be a decent alternative.