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  1. #31
    Registered User I3igAl's Avatar
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    I know we hate reddit here, but this routine is really well thought out and comprehensive. Due to the way it progresses from easier to harder movements, you can basically do it at any level and keep making gains. I't relatively easy, but still allows to progress from workout to workout. I really liked it during holidays.

    https://www.reddit.com/r/bodyweightf...mended_routine

    Originally Posted by rjones416 View Post
    is doing 100+ reps with a broomstick a waste of time?

    today i did
    100 broomstick atg squats
    100 pushups

    was gonna do broomstick rows but got lazy.
    You could instead grab some heavy object like a large water jug and do some goblet squats.
    Or focus on one legged excersizes like Skater Squats and work yourself up to pistol squats.
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  2. #32
    Registered User BHall1991's Avatar
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    Originally Posted by I3igAl View Post
    I know we hate reddit here, but this routine is really well thought out and comprehensive. Due to the way it progresses from easier to harder movements, you can basically do it at any level and keep making gains. I't relatively easy, but still allows to progress from workout to workout. I really liked it during holidays.

    https://www.reddit.com/r/bodyweightf...mended_routine



    You could instead grab some heavy object like a large water jug and do some goblet squats.
    Or focus on one legged excersizes like Skater Squats and work yourself up to pistol squats.
    It's a decent routine. I like the warmup and the focus on progression but I'm not a fan of the actual progressions or some of the exercise selections. The core exercises are slacking considering how many good core exercises there are in bodyweight training. Just working up to a true HLR would be better than any of those moves.
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  3. #33
    Registered User BulkingIsHard's Avatar
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    Bulgarian split squats with 5 gallon water jugs as dumbbells explode your glutes. So much better than bodyweight squats.
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  4. #34
    Registered User rjones416's Avatar
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    ok i cant take this anymore. any thoughts on using a barbell set in a tiny condo? was thinking to get silencer pads to stop the noise. would have to do light front squats/overhead squats since no rack and floor presses since no bench. or could maybe get a foldable bench and db's for bench.
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  5. #35
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    been doing lots of floor presses with the only two dumbbells that I have (50s). they are alright if I do the negative part of each rep really slowly and controlled
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  6. #36
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    If you have high parallettes attach some bags with heavy objects underneath for heavier resistance to curl / shoulder press.
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  7. #37
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    Originally Posted by rjones416 View Post
    ok i cant take this anymore. any thoughts on using a barbell set in a tiny condo? was thinking to get silencer pads to stop the noise. would have to do light front squats/overhead squats since no rack and floor presses since no bench. or could maybe get a foldable bench and db's for bench.
    May as well buy an Olympic barbell set if you don’t have one already.

    You can still buy online but obviously delivery will take longer due to the current situation.

    Overhead squat

    BB Floor press (various grips)

    BB Row

    Land mine Press / T Bar Tow (if place a heavy object on the tip of the barbell)

    Curls

    Tricep extensions

    Shrugs

    SLDL

    Just improvise
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  8. #38
    Registered User BHall1991's Avatar
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    Welp were in full stay at home now..

    Today's workout
    Warm up
    Wrist mobility
    Wrist strength work
    A.Handstand paired with shoulder extension - 5x 30 sec
    B1. Tuck Planche pushups - 6x4
    B2. Tuck Front lever rows - 6x4
    C. Straight bar dips paired with thoracic extension work - 5x8
    Upper back/rear delt band work
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  9. #39
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    Nice thread

    I’ll have to go through the videos but what have you guys found to work well with bodyweight stuff? High reps? Or same protocol as weights 8-12 reps?

    And do you guys keep your diet the same?

    I’m trying to find weights but maybe only able to get a weighted vest.

    Was gonna focus on the basics squats push-ups pull-ups crunches for 5 x amrap and decrease rest time between sets.
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  10. #40
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    we're setting up a TRX mount in the garage (son has a TRX he used on trips). A couple of kettlebells on order and a couple of strongman sandbags. Son is trying to stay in shape for next spring Track and Field season (throws) as he may have an extra season of eligibility (he's a college senior). So he needs enough resistance to maintain muscle and could use to develop power. I'm going to weld up a sled out of scrap. Figure we should be able to cobble together a pretty good routine for him.
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  11. #41
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    thank you op
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  12. #42
    Summertime Shreddness MotorcycleBrah's Avatar
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    There are a lot of body weight exercise and so many good programs on youtube or IG.
    For weight training I can really recommend kettlebell. I've got a 35 lbs and a 44 lbs kettlebell since my gym closed. There are so many awesome exercises for your whole body you can do with kettlebells and they are cheap and don't take up much room. It feels like every muscle hurts after completing this workout:



    Also I've got a pullup bar and a punching bag. So I'm pretty set for home workouts.
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  13. #43
    Registered User Mr.Marvel's Avatar
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    Thanks for the link.

    The hardest thing right now is to find weights of any sort even kb’s
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  14. #44
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    Great thread thanks for the info
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  15. #45
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    Great sticky
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  16. #46
    Registered Gym Rat CherryPopinski's Avatar
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    In on this, I haven't worked out in 2 weeks and am feeling absolutely disgusted. Need to bet back into my routine.
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  17. #47
    Registered User BHall1991's Avatar
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    Originally Posted by paycheck View Post
    Nice thread

    I’ll have to go through the videos but what have you guys found to work well with bodyweight stuff? High reps? Or same protocol as weights 8-12 reps?

    And do you guys keep your diet the same?

    I’m trying to find weights but maybe only able to get a weighted vest.

    Was gonna focus on the basics squats push-ups pull-ups crunches for 5 x amrap and decrease rest time between sets.
    The key to bodyweight training is the same as weight training, progressions.

    Right now I'm not going above 6 reps or 30s for my main moves. My accessories are generally 5-10, core and calves can be 1m or 30ish reps.

    Dieting pretty strict right now. Not having easy access to restaurants is making things pretty easy.

    Seriously though learn the progressions..

    I.E. Pushups -> Elevated Pushups -> Psuedo Planche Pushups -> Tuck Planche Pushups -> Straddle Planche Pushups -> Half Planche Pushups -> 1 Leg Planche Pushups -> Planche Pushups.
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  18. #48
    Registered User SSM12's Avatar
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    Quick question sort of related. I have a bunch of bands and a makeshift bench setup(total plates doesn’t equal what I was benching though). I was thinking of running PSMF and lifting as hard as I can with what I have to try to eliminate as much muscle loss as I can, was wondering if this is the wrong diet to run if I can’t get into a really heavy program atm? Obviously I can run the diet. I have before. I know I’ll lose progress, but my goal is to cut down and stay relatively strong/in shape in the process. I’m at a loss on nutrition for the simple fact that I don’t have access to working out like I used to and I really don’t want to gain weight
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  19. #49
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    Much Thanks!
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  20. #50
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    We have started intervals...22 sets of an exercise for a minute and thirty five seconds. Then 25 second rest to catch your breath.

    So two 'sets' of two minutes for each exercise, jumping jacks, push ups, burpees, etc. It was the kind of thing we did in a group exercise class. You can google different exercises. I am definitely going to add some of the 'prison' exercises detailed. It is a pretty flexible plan.

    I am not saying it's going to build a lot of muscle, but if you can't/don't run everyday, you can sweat a ton!!
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  21. #51
    Registered User Blindead's Avatar
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    Dunno if anyone posted about this but I built my own plate loaded pulley for use at home and it’s pretty simple and cheap, can walk anyone through it.
    I want to touch the butt.
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  22. #52
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    Originally Posted by Blindead View Post
    Dunno if anyone posted about this but I built my own plate loaded pulley for use at home and it’s pretty simple and cheap, can walk anyone through it.
    Feel free to post the instructions or a YT video of how you do it.
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  23. #53
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    If anyone's actually open to it try calisthenics/movement stuff. I've managed to maintain my gains from weightlifting for 6 years for the last year with just a pull up bar and some resistance bands. Plus it's pretty cool seeing yourself progress in movements instead of just pushing x amount of weight for reps. Couldn't hold a handstand for a second, a year later I'm doing freestanding HSPU's for 10 reps
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  24. #54
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    I just did my first full band workout. Don’t feel as activated as with heavy weights but it’s something.


    I did bench(I actually have an ez bar and some plates for this)
    Tricep Extensions
    Bicep Curls
    Lat Raises
    Shoulder Press
    Squat
    Flies(high anchor)
    Pull ups


    Really not sure how I feel. Should I do this everyday or take a day off in between.
    Carly Rae Jepsen personal 11/10
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  25. #55
    Matriculated Member codefreeze's Avatar
    Join Date: Dec 2010
    Location: California, United States
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    codefreeze is a splendid one to behold. (+10000) codefreeze is a splendid one to behold. (+10000) codefreeze is a splendid one to behold. (+10000) codefreeze is a splendid one to behold. (+10000) codefreeze is a splendid one to behold. (+10000) codefreeze is a splendid one to behold. (+10000) codefreeze is a splendid one to behold. (+10000) codefreeze is a splendid one to behold. (+10000) codefreeze is a splendid one to behold. (+10000) codefreeze is a splendid one to behold. (+10000) codefreeze is a splendid one to behold. (+10000)
    codefreeze is offline
    Thanks for this. Lost a lot of weight (which is good) but neglecting the exercise. I'll be doing the ex-con workouts.

    Surprised thread has so little posts tbh
    Any way of identifying yourself based on something you've done rather than what you have or are? No? Then I'm not surprised you're unhappy.
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