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Lifter's Lounge
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liberman Offline
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Post: #626
RE: Lifter's Lounge
I finally cracked 200 kg dead-lift today, its been my goal for about 6 months. When I started doing dead-lifts seriously 6 months ago I could barely lift 130 kg. I got home had a cold shower now I feel like a beast, such a great moment setting goals then meeting them.

All I need to get now is some teen pussy this weekend. All the students at university are coming back for the first semester.

Girls should be an ornament to the eye, not an ache in the ear.
(This post was last modified: 02-05-2015 10:56 PM by liberman.)
02-05-2015 10:53 PM
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heavy Offline
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Post: #627
RE: Lifter's Lounge
What do you guys do on your day off? Can I do dynamic compound muscle workouts with lighter weights and higher reps?

I've been lifting more seriously over the last month, and last week decided to start a program. I'm sure my lifting schedule/plan will change as I go, so I'm not looking for input into my plan...I'm stating it here for reference only. Monday push (chest and tris), Tuesday pull (bis and low back), Wednesday legs, Thursday shoulders, with abs mixed in throughout.

It's Friday and I'm going to the gym at lunch. I'm thinking of doing some of these, all to get/keep sweat going and get a little workout:

Kettle bell swings
Box jumps
Jump rope
Shoot hoops (fast, don't let ball bounce 2x between shots, etc)
Very light shoulder stuff, rotations, etc (still recovering from tweaking it a month ago)
Stretches, foam roll (I do this every day)
Sprints (impossible here, but maybe run the stairs)

“Until you make the unconscious conscious, it will direct your life and you will call it fate.”
(This post was last modified: 02-06-2015 11:27 AM by heavy.)
02-06-2015 11:27 AM
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Post: #628
RE: Lifter's Lounge
Hey maybe someone can give me some advice who has had a similar issue,

I have recently been trying to get my self squatting free with a bar instead of in the smith machine. I have been noticing a little trouble going down all the way and my buddy thinks its a flexibility issue this makes sense as I'm not very flexible but I am stretching more to try and work on this. I also notice myself feeling a bit that I'm going to fall back a bit, putting some small weights under my heels has helped this but could still improve but I am also trying to avoid leaning to far forward. I'm not new to lifting and I know form is key so....

I'm looking for tips for getting more comfortable with my squats
02-06-2015 01:22 PM
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Saweeep Offline
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Post: #629
RE: Lifter's Lounge
(02-06-2015 01:22 PM)Able-Archer Wrote:  Hey maybe someone can give me some advice who has had a similar issue,

I have recently been trying to get my self squatting free with a bar instead of in the smith machine. I have been noticing a little trouble going down all the way and my buddy thinks its a flexibility issue this makes sense as I'm not very flexible but I am stretching more to try and work on this. I also notice myself feeling a bit that I'm going to fall back a bit, putting some small weights under my heels has helped this but could still improve but I am also trying to avoid leaning to far forward. I'm not new to lifting and I know form is key so....

I'm looking for tips for getting more comfortable with my squats

It is definitely your form; the question is why?

It's hard to say without seeing you squat.

Smith Squats are a horrible movement so you need to train your body to do proper bar squats.

My advice would be to de-load and start again pretty much.
02-06-2015 03:41 PM
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Post: #630
RE: Lifter's Lounge
(02-06-2015 03:41 PM)CrashBangWallop Wrote:  
(02-06-2015 01:22 PM)Able-Archer Wrote:  Hey maybe someone can give me some advice who has had a similar issue,

I have recently been trying to get my self squatting free with a bar instead of in the smith machine. I have been noticing a little trouble going down all the way and my buddy thinks its a flexibility issue this makes sense as I'm not very flexible but I am stretching more to try and work on this. I also notice myself feeling a bit that I'm going to fall back a bit, putting some small weights under my heels has helped this but could still improve but I am also trying to avoid leaning to far forward. I'm not new to lifting and I know form is key so....

I'm looking for tips for getting more comfortable with my squats

It is definitely your form; the question is why?

It's hard to say without seeing you squat.

Smith Squats are a horrible movement so you need to train your body to do proper bar squats.

My advice would be to de-load and start again pretty much.

I'd agree with the above. I'd also recommend setting the pins in bottom position, and squatting up, so that your first rep is out of the hole. This will force you to use a weight you can handle in the weaker position, build strength in the weakest position, and help you develop the proper mechanics for the lift.
02-06-2015 04:28 PM
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Post: #631
RE: Lifter's Lounge
Thanks guys and H1N1 I like the idea of starting low I will give it a try.
02-06-2015 05:03 PM
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Cr33pin Offline
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Post: #632
RE: Lifter's Lounge
Anyone have any good work out routines for working out 5 days straight a week? I joined a language class with a friend here and we are hitting the gym every day after class (Monday-Friday)

For the past 3 months I have been doing Push(Chest, tri,shoulders)one day. Pull (Back, biceps,traps,) the following day, and Legs the next day. Then a rest day, then starting all over again. I like it cause it hits everything pretty much twice a week with ample rest between.

My workout buddy said we could try to kind of stick with that formula and do Push, Pull, Legs, Push, Pull

I am certainly open to any new routines though for anyone else who has a 5 day in a row gym routine. Its good to switch it up sometimes.

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02-07-2015 08:43 AM
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Saweeep Offline
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Post: #633
RE: Lifter's Lounge
(02-07-2015 08:43 AM)Cr33pin Wrote:  Anyone have any good work out routines for working out 5 days straight a week? I joined a language class with a friend here and we are hitting the gym every day after class (Monday-Friday)

For the past 3 months I have been doing Push(Chest, tri,shoulders)one day. Pull (Back, biceps,traps,) the following day, and Legs the next day. Then a rest day, then starting all over again. I like it cause it hits everything pretty much twice a week with ample rest between.

My workout buddy said we could try to kind of stick with that formula and do Push, Pull, Legs, Push, Pull

I am certainly open to any new routines though for anyone else who has a 5 day in a row gym routine. Its good to switch it up sometimes.

This is my favourite 5 day split:

http://www.muscleandstrength.com/workout...ml?page=50
02-07-2015 01:49 PM
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Agastya Offline
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Post: #634
RE: Lifter's Lounge
What's everyone's opinion on sumo deadlifts?
02-07-2015 07:24 PM
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The Reactionary Tree Offline
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Post: #635
RE: Lifter's Lounge
(02-07-2015 07:24 PM)Agastya Wrote:  What's everyone's opinion on sumo deadlifts?

I've tried them a few times. A lot of people have recommended them as safer than conventional because it is easier to maintain a neutral spine.

Personally, I do not like doing them. It feels awkward to me. I can pull more weight with a conventional stance than I can with a sumo stance.

However, I think I will keep them in my deadlift routine and just use lighter weight with it.
02-07-2015 08:01 PM
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Post: #636
RE: Lifter's Lounge
The starting strength routine has been doing wonders. strength has increased alot while doing it with better form recommend it to anyone who has stagnated with their progress
(This post was last modified: 02-07-2015 10:02 PM by KC4.)
02-07-2015 10:01 PM
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Rangarr Offline
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Post: #637
RE: Lifter's Lounge
(02-06-2015 11:27 AM)heavy Wrote:  What do you guys do on your day off? Can I do dynamic compound muscle workouts with lighter weights and higher reps?

I feel like the day off is a perfect moment for all those itty bitty little things for which you didn't have quite the time during the usual workouts

Cardio
Stretching & Mobility Work
self-massage with a lacrosse ball/foam roll
Shoulder strengthening with an elastic band, doing YWTs, external rotation etc.
Bodyweight stuff for the core strengthening
02-08-2015 05:54 AM
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Oz. Offline
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Post: #638
RE: Lifter's Lounge
Going to start lifting in my schools gym tomorrow, it is free and has a lot of equipment so why not. Hopefully it is not packed as hell in the mornings, college kids are usually lazy right?

(11-15-2014 09:06 AM)Little Dark Wrote:  This thread is not going in the direction I was hoping for.
02-08-2015 09:25 PM
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britchard Offline
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Post: #639
RE: Lifter's Lounge
This program looks really solid, definitely for newbie/beginner/intermediate lifters (such as myself) Does it get the RVF seal of approval? http://www.buffdudes.us/2015/02/buff-dud...-plan.html
(This post was last modified: 02-09-2015 12:25 PM by britchard.)
02-09-2015 12:24 PM
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Oz. Offline
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Post: #640
RE: Lifter's Lounge
I hit up my university gym this morning had a pretty good setup but weight room itself was pretty small, on the plus side the high quality poosy was everywhere. Also been tracking my calories and saw I was not eating enough changed some things around and got 2.5kcalories in today I want to shoot for more but I need some kind of appetite booster

(11-15-2014 09:06 AM)Little Dark Wrote:  This thread is not going in the direction I was hoping for.
02-09-2015 07:11 PM
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Rangarr Offline
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Post: #641
RE: Lifter's Lounge
(02-09-2015 07:11 PM)Oz. Wrote:  I hit up my university gym this morning had a pretty good setup but weight room itself was pretty small, on the plus side the high quality poosy was everywhere. Also been tracking my calories and saw I was not eating enough changed some things around and got 2.5kcalories in today I want to shoot for more but I need some kind of appetite booster

Appetite boosters don't exist. What DOES exist though is calorie dense foods. Peanut butter, olive and coconut oil are your best buddies when trying to get in the needed amount of calories.
02-09-2015 07:22 PM
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Post: #642
RE: Lifter's Lounge
(02-09-2015 07:22 PM)Rangarr Wrote:  Appetite boosters don't exist.

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02-09-2015 08:38 PM
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slubu Offline
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Post: #643
RE: Lifter's Lounge
(02-02-2015 11:16 AM)H1N1 Wrote:  That said, what exercises can you do? Do pushups cause no problem? Variations on pushups (feet raised, dive bombers, hindu style, etc)? What about chinups? How many can you do currently, do they hurt, can you do some of the chinup variations without pain? What about BW rows, can you do those without hurting?

Lower body, can you do a pistol squat without pain? Can you do basic one leg squats? Can you do two legged squats? Can you run sprints without pain?

If the answer to all, or almost all of the above is yes (as in yes, you can do them), then there is no reason you can't slap on some more mass (10lbs quality mass may take quite some time though, several years perhaps), and I'm sure we can help you come up with something.

Sorry for the delayed response. To answer your questions:

- Pushups are fine, no issues including its variations
- I can't do any pullups/chinups. Strength is not my forte Undecided
- BW rows are fine
- I won't be able to do any sort of one leg squat, two leg is fine without weight.
- No running/sprinting, too much jolt to the spine

(02-03-2015 07:48 PM)StrikeBack Wrote:  If you just want a modest 10lb muscle gain from 5'10" and 165lb, you don't need to lift heavy weights. The following exercises will be sufficient, given your scoliosis, and MA training:

- Pushups - say, hit the hundredpushups.com program
- Pullups - e.g Pavel's Fighter Pullups program (google it)
- Dips - bodyweight or with weights attached
- Abwheel rollouts
- Barbell hip thrusts
- Various KB exercises

Not sure I could do the last two. To the extent it involves any effort from my lower back I won't be able to do it. It's weird and unpredictable. Something like leg lifts hurt me, but I can wrestle someone to the ground during Krav with no issues.
02-09-2015 09:56 PM
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H1N1 Offline
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Post: #644
RE: Lifter's Lounge
(02-09-2015 09:56 PM)slubu Wrote:  
(02-02-2015 11:16 AM)H1N1 Wrote:  That said, what exercises can you do? Do pushups cause no problem? Variations on pushups (feet raised, dive bombers, hindu style, etc)? What about chinups? How many can you do currently, do they hurt, can you do some of the chinup variations without pain? What about BW rows, can you do those without hurting?

Lower body, can you do a pistol squat without pain? Can you do basic one leg squats? Can you do two legged squats? Can you run sprints without pain?

If the answer to all, or almost all of the above is yes (as in yes, you can do them), then there is no reason you can't slap on some more mass (10lbs quality mass may take quite some time though, several years perhaps), and I'm sure we can help you come up with something.

Sorry for the delayed response. To answer your questions:

- Pushups are fine, no issues including its variations
- I can't do any pullups/chinups. Strength is not my forte Undecided
- BW rows are fine
- I won't be able to do any sort of one leg squat, two leg is fine without weight.
- No running/sprinting, too much jolt to the spine

(02-03-2015 07:48 PM)StrikeBack Wrote:  If you just want a modest 10lb muscle gain from 5'10" and 165lb, you don't need to lift heavy weights. The following exercises will be sufficient, given your scoliosis, and MA training:

- Pushups - say, hit the hundredpushups.com program
- Pullups - e.g Pavel's Fighter Pullups program (google it)
- Dips - bodyweight or with weights attached
- Abwheel rollouts
- Barbell hip thrusts
- Various KB exercises

Not sure I could do the last two. To the extent it involves any effort from my lower back I won't be able to do it. It's weird and unpredictable. Something like leg lifts hurt me, but I can wrestle someone to the ground during Krav with no issues.

Ok, I'm assuming from your post that when you say you can't do chinups/pullups, you mean you're not strong enough, rather than it being a structural issue.

You can still build a powerful, lean body from bodyweight training, even with the limitations you'll face. It'd be good to know more about your particular goals, and current training schedule for krav or whatever.

That said, I'd build a routine around pushups (and progress to more difficult variations), pullups, bw rows, two legged unweighted squats for high reps, and lunges & box jumps (to build some explosiveness and power). I would also invest in a weighted vest.

I'd personally also try to find a way of doing cardio that doesn't hurt you but that can help build muscle, such as using a concept II rowing machine.
If I were forced to train this way, I'd train 6 days/week, alternating endurance work with strength.

So day one might be:

1a. More difficult pressup variation (as your back will allow, divebombers etc) shoot for 30-50 reps total, in as many sets as you need.
1b. pull/chin up negatives (stand on a box and lower yourself down from the top of the bar) shoot for 10-15 reps total initially, in as many sets as you need, lowering yourself down as slowly as possible.
2. Box jumps - 3-5 sets of 3-5 reps (work up to 5 x 5 before you increase the height of the box - climb down carefully in between reps and this one shouldn't put too much stress on the spine)
3. Lunges - ideally with a weighted vest as the weight will act evenly down through your body and shouldn't tax your spine too much. Higher rep sets here - 5+ sets of 10-20


Day two would be more conditioning/endurance based:

1. 5 x 1 minute timed density sets of basic pushups. Over time, you're looking to consistently beat 60 reps per set
2. bw rows - I'd probably just do 5 sets to failure, and you could do it supersetted with the pressups, but one will impact the other, so allow a minute's rest between each set of each.
3. bw squats - I'd do a single set for time here. 15 minutes, as many reps as possible. You're aiming for 500 for a respectable but unremarkable level of fitness/muscular endurance.
4. Acceptable cardio - ideally sprints on the rower, or something else demanding that works all your muscles without hurting you.

You'll have to adjust the above according to what you're currently capable of, but don't let your limitations define your progress, you must push to get fitter and stronger every day, just like anyone else who takes their training seriously. Obviously don't do any of the above if it causes you pain.
02-10-2015 05:36 AM
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Rangarr Offline
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Post: #645
RE: Lifter's Lounge
(02-09-2015 08:38 PM)The Reactionary Tree Wrote:  
(02-09-2015 07:22 PM)Rangarr Wrote:  Appetite boosters don't exist.

[Image: marijuana-snack-food-posters.jpg]

Well ok you're right. KFC and fried chicken never went down easier and tastier than after herbing
02-10-2015 06:22 AM
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StrikeBack Offline
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Post: #646
RE: Lifter's Lounge
Barbell hip thrusts, despite the way it looks to the uninitiated, have no low back loading. They only target the glutes. If you do it absolutely wrong, it will load your hammies too much, but that's about it.

KBs may load your low back a bit, but much less than barbell as they're much lighter. They're also excellent to rebuild low back from weakness and injuries. One of my favourite strongmen, Valentin Dikul, broke his back as a young acrobat, and was told he'd be in a wheelchair for life. He fixed it with KBs and became one of the strongest ever lived. Look him up, you'll see feats like 1000lb squat, deadlift, juggling 80kg (176lb) KBs like they're toys etc at about 115kg (260lb?) BW.

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02-10-2015 07:31 AM
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Sketness Offline
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Post: #647
RE: Lifter's Lounge
i hit 205lbs on the bench press for my one rep max yesterday. Which is not bad for me considering that i started lifting only 7 months ago.
02-10-2015 07:45 AM
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Post: #648
RE: Lifter's Lounge
(02-10-2015 07:45 AM)Sketness Wrote:  i hit 205lbs on the bench press for my one rep max yesterday. Which is not bad for me considering that i started lifting only 7 months ago.

How heavy are you?
02-10-2015 08:18 AM
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slubu Offline
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RE: Lifter's Lounge
(02-10-2015 05:36 AM)H1N1 Wrote:  Ok, I'm assuming from your post that when you say you can't do chinups/pullups, you mean you're not strong enough, rather than it being a structural issue.

You can still build a powerful, lean body from bodyweight training, even with the limitations you'll face. It'd be good to know more about your particular goals, and current training schedule for krav or whatever.

First off thanks for the taking the time to answer these questions. It's something I've been trying to figure out for years and hopefully now fully accepting my limitations will help me get there.

Yes, not strong enough to do pullups/chinups. My goals are to just have a decent muscular body. Ideally I'd like to be bigger and have some muscles visible and able to be felt through a shirt easily. Think a lesser version of Bradley Cooper in American Sniper. I have a pretty small frame (i.e. small wrists) so not sure if that is even possible.

I'm a realist here. I know I'm not going to go from a slim slightly muscular yet slightly skinny fat guy to Wolverine in 6 months. Don't need abs and know I'm not disciplined enough to get them.

I do Krav 3x a week on average. I started recently doing 60-100 pushups on my off days. Your routine looks great, but I guess that would necessitate me joining another gym on top of my krav gym, which I guess I can do.


(02-10-2015 07:31 AM)StrikeBack Wrote:  Barbell hip thrusts, despite the way it looks to the uninitiated, have no low back loading. They only target the glutes. If you do it absolutely wrong, it will load your hammies too much, but that's about it.

KBs may load your low back a bit, but much less than barbell as they're much lighter. They're also excellent to rebuild low back from weakness and injuries. One of my favourite strongmen, Valentin Dikul, broke his back as a young acrobat, and was told he'd be in a wheelchair for life. He fixed it with KBs and became one of the strongest ever lived. Look him up, you'll see feats like 1000lb squat, deadlift, juggling 80kg (176lb) KBs like they're toys etc at about 115kg (260lb?) BW.

That's interesting. What KB exercise in particular do you recommend, or is it just the classing swings?
02-10-2015 09:43 AM
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RE: Lifter's Lounge
(02-10-2015 09:43 AM)slubu Wrote:  
(02-10-2015 05:36 AM)H1N1 Wrote:  Ok, I'm assuming from your post that when you say you can't do chinups/pullups, you mean you're not strong enough, rather than it being a structural issue.

You can still build a powerful, lean body from bodyweight training, even with the limitations you'll face. It'd be good to know more about your particular goals, and current training schedule for krav or whatever.

First off thanks for the taking the time to answer these questions. It's something I've been trying to figure out for years and hopefully now fully accepting my limitations will help me get there.

Yes, not strong enough to do pullups/chinups. My goals are to just have a decent muscular body. Ideally I'd like to be bigger and have some muscles visible and able to be felt through a shirt easily. Think a lesser version of Bradley Cooper in American Sniper. I have a pretty small frame (i.e. small wrists) so not sure if that is even possible.

I'm a realist here. I know I'm not going to go from a slim slightly muscular yet slightly skinny fat guy to Wolverine in 6 months. Don't need abs and know I'm not disciplined enough to get them.

I do Krav 3x a week on average. I started recently doing 60-100 pushups on my off days. Your routine looks great, but I guess that would necessitate me joining another gym on top of my krav gym, which I guess I can do.


(02-10-2015 07:31 AM)StrikeBack Wrote:  Barbell hip thrusts, despite the way it looks to the uninitiated, have no low back loading. They only target the glutes. If you do it absolutely wrong, it will load your hammies too much, but that's about it.

KBs may load your low back a bit, but much less than barbell as they're much lighter. They're also excellent to rebuild low back from weakness and injuries. One of my favourite strongmen, Valentin Dikul, broke his back as a young acrobat, and was told he'd be in a wheelchair for life. He fixed it with KBs and became one of the strongest ever lived. Look him up, you'll see feats like 1000lb squat, deadlift, juggling 80kg (176lb) KBs like they're toys etc at about 115kg (260lb?) BW.

That's interesting. What KB exercise in particular do you recommend, or is it just the classing swings?

The entire routine I posted could be done anywhere you have 6'x6' of space, and a doorway pullup bar (c.£10). You could do it in a park on the kids climbing frame, at which point you could add in dips between parallel bars - one of the best exercises open to you, and one I can't believe I forgot to mention. Add it on the strength days. Once you've achieved some basic strength, you can look more into gymnastic work, as back and front levers would pack some serious muscle onto your back, as dips would for your chest, tris and shoulders.

Seriously, weighted vest, a pullup bar, and two chairs, two bars or whatever to do dips between, and you can get pretty strong and be in good condition. Find a box, or a table or something to jump up onto, and you're away. No need for equipment, no need for an expensive gym. If you want it, find away with the objects around you, it's perfectly possible.
02-10-2015 10:14 AM
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