Hello,
at my country every gym has closed and now i need to train at home. Maybe there will be a curfew in the future and I cant even get out for a walk. So I need a little help to get my workout done.
First of all, here are some informations about me:
27 years old, male
1,82 m high, 90 kg heavy
About 20-25% bodyfat, its too much
1 RM:
Squat 120 kg
Deadlift 100 kg
Bench Press 75 kg
Military Press 50 kg
Pull ups 2
Goals:
Squat 150 kg
Deadlift 170 kg
Bench Press 100 kg
Military Press 70 kg
Pull ups 20
Beginn to run and run a half marathon
Get bodyfat to 15%
Workoutplan for the last weeks:
A:
Deadlift 12x5 reps
Military Press 12x5 reps
Lat Pulldown 3x12 reps
Face Pulls 3x15 reps
Crunch-machine 3x15 reps
B:
Squat 12x5 reps
Bench Press 12x5 reps
Dumbbell Rows 3x12 reps
Face Pulls 3x15 reps
Crunch-machine 3x15 reps
So luckily I have already a little homegym with the following equipment:
Barbell
Dumbbells
Squatrack with a Pull-up bar
Kettlebell with 16 kg
Dipbars
TRX
But I have NO Bench and no cardio machine.
-) So what can I do for my pec? Should i do dips and floor presses? Doesn't that put a strain on my shoulders (especially with a lot of dips)?
-) What can I do for endurance without a cardio machine? Should I do Jumping jacks or something similar?
Thx a lot.
brand
Workout at home due to corona
Re: Workout at home due to corona
Hey brand,
you can easily do operator with your equipment.
Cluster could be Squat / Overhead Press (or weighted Pushups) / Pullups / Deadlift.
Monday SQ/OHP/PU
Tuesday Conditioning
Wednesday SQ/OHP/PU
Thursday Conditioning
Friday SQ/OHP/DL
Saturday Conditioning
Sunday rest
able to go outside:
- plenty of options for your conditioning. Apex Hills, 600m Resets, Oxygen Debt, GC etc.
stuck inside:
- Fobbit Intervals, Meat Eater II, Disarmed (if you have a heavy bag), Devils Trinity, GC #1-5, GC #8 and much more.
The training you did doesnt look like TB so you might consider buying the books if operator and the conditioning sessions are new to you!
you can easily do operator with your equipment.
Cluster could be Squat / Overhead Press (or weighted Pushups) / Pullups / Deadlift.
Monday SQ/OHP/PU
Tuesday Conditioning
Wednesday SQ/OHP/PU
Thursday Conditioning
Friday SQ/OHP/DL
Saturday Conditioning
Sunday rest
able to go outside:
- plenty of options for your conditioning. Apex Hills, 600m Resets, Oxygen Debt, GC etc.
stuck inside:
- Fobbit Intervals, Meat Eater II, Disarmed (if you have a heavy bag), Devils Trinity, GC #1-5, GC #8 and much more.
The training you did doesnt look like TB so you might consider buying the books if operator and the conditioning sessions are new to you!
Re: Workout at home due to corona
Thank you for answering!
First, I have the books, but I did this workout routine before I bought them and i wanted to keep it going till I cant improve more.
Since there is corona I will do the operator routine.
If I only do overhead press, do I really develop a good upper body push strenght?
Why would you recomend weighted pushups over dips?
The conditioning workout you recomend is only HIC. Is there a workout I can do indoor and is LSS and I can do it with my equipment?
If not, what could I buy to do it (and isnt too expensiv)?
(just asking, no offens)
brand
First, I have the books, but I did this workout routine before I bought them and i wanted to keep it going till I cant improve more.
Since there is corona I will do the operator routine.
If I only do overhead press, do I really develop a good upper body push strenght?
Why would you recomend weighted pushups over dips?
The conditioning workout you recomend is only HIC. Is there a workout I can do indoor and is LSS and I can do it with my equipment?
If not, what could I buy to do it (and isnt too expensiv)?
(just asking, no offens)
brand
Re: Workout at home due to corona
OHP are a great exercise for upper body push strength, yes. If you dont think its enough, you can also add the Weighted Pushups.
Lets say someone Overhead Presses 100kg. Do you think that this person will be weak on the bench or lack upper body strength?
I chose Weighted Pushups over Dips because its more similar to the Bench Press and you said you wanted to bench 100kg.
If you want to do E inside you can do
A) Triples
3-6 low intensity exercises and do them for 60min or whatever you like. Example:
Jump rope 10min
Step ups 10min
Shadow box 10min
x3
Any exercise you like but it should keep you in the 120-150bpm range for the whole time, no rest.
B) Fobbits for 30-60min
Take some intensity out and make it longer. There are some articles on this website about Fobbits, worth a read.
Other than that, just get creative. Do something that is 30-60min+ and doesnt kill you intensity wise but keeps your heart rate elevated.
As for buying stuff i dont know really.
Lets say someone Overhead Presses 100kg. Do you think that this person will be weak on the bench or lack upper body strength?
I chose Weighted Pushups over Dips because its more similar to the Bench Press and you said you wanted to bench 100kg.
If you want to do E inside you can do
A) Triples
3-6 low intensity exercises and do them for 60min or whatever you like. Example:
Jump rope 10min
Step ups 10min
Shadow box 10min
x3
Any exercise you like but it should keep you in the 120-150bpm range for the whole time, no rest.
B) Fobbits for 30-60min
Take some intensity out and make it longer. There are some articles on this website about Fobbits, worth a read.
Other than that, just get creative. Do something that is 30-60min+ and doesnt kill you intensity wise but keeps your heart rate elevated.
As for buying stuff i dont know really.
Re: Workout at home due to corona
Ok you got me, thank you very much for the help 