Just taking a break. I come here for fun and it hasn't been fun in awhile. Been sick for three plus weeks. My immune system is compromised from blood cancer so just catching a cold seems like a big deal trying to fight it with my damaged blood cells. I'm feeling good now. Tried to lift today for back and chest. After back I was exhausted and quit. I never quit, lol. Tomorrow is another day. Thanks for asking about me.
Still I'm always thinking about different training strategies. It has preoccupied my mind for a life time. I have admiration for bodyweight trainers. I know most lifters don't. I've been following one guy on youtube. The guy looks ripped and in shape. No one would confuse him with being a bodybuilder but maybe a UFC guy. My point in bringing this up is there are so many ways to skin a cat. This guy does bodyweight 5 days a week. I bet he can run fast, jump; has endurance and has in general excellent health. The high reps of bodyweight can get you in excellent shape quick. Awhile back I thought I would do the below workout. I first went for a long run then tried to tackle this. Ran out of steam about half way through. The run took everything out of me. Next time I fool around with a body weight minimalist routine I will do it on non running days.
Body weight workout
Heavy Bag work 3 minutes (power)
High Box step ups (legs)
Free squats (legs) Mr. Universe Wilf Sylvester and Serge Nubret were fans of no weight squats
Lunges (Legs. Use just bodyweight going deep)
On one leg reach down (Try to touch toes on one leg for a hamstring burn. If you have trouble then face stairs and touch a step according to your reach)
Chins (lats and biceps)
Pike push ups with push up handles (chest, shoulders and tris, Put feet on a bench and use push up handles or parallettes for range of motion)
Body rows (Grab a bar about waist height on a squat rack or cage. Put heels on a bench. Face the ceiling and body weight row)
Dips (Tricep and chest)
Hands facing chins (Bicep and lats)
Push ups (Chest and core)
Burpees (Power and conditioning. I would do a jump at the end instead of just standing up every rep. Also add a push up.)
Dumbbell jumps (Additional power exercise. Franco would do these. Use light dumbbells. No need for heavy ones)
lunge jumps ( No weight. One leg forward and one back. Jump for height. Switch legs in the air. Favorite of some NFL players)
On toes squats (Feels more like a hack)
Pogos (These are jumping while trying to just use just your calves. True no way to isolate completely because you will have slight knee bend but these are a great power exercise for your calves.)
Two or one leg body weight calf raise. ( Use a block or don't use a block. It's all good.)
Romans abs
Neck ( you could use a simple towel and plate for neck curls on a bench using your hands for guidance and neck strap with a plate for the rear. A wrestler bridge could be used if your not balding. Then avoid this. You don't want to look like a bunch of rabbits running backward as in a receding hare line by rubbing your scalp on the ground.)
No weight hyper extension.
Rubber band dislocates-pec stretch- one arm pull
