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Author Topic: no gym workout  (Read 1700 times)
magikusar
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« on: October 25, 2012, 04:18:42 PM »

reccomendations?

pushups in high volume?
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« Reply #1 on: October 25, 2012, 06:41:02 PM »

you can do a lot with improvised equipment and bodyweight movements like push ups, single leg squats and pull ups...

check out ross training:

http://rosstraining.com/blog/
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Donny
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« Reply #2 on: October 26, 2012, 09:29:18 AM »

Upper body workout you canīt beat doing multiple sets of Parallel bar dips and chins..go for a run and use the climbing frames in a park.
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oldtimer1
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« Reply #3 on: November 09, 2012, 07:07:56 AM »

Look up Ross training. He's an exboxer who is an animal at conditioning. He wrote a whole book on bodyweight training. He is not a bodybuilder but he is ripped, strong, and has gas in his tank regarding conditioning.
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« Reply #4 on: November 09, 2012, 07:13:12 AM »

Look up Ross training. He's an exboxer who is an animal at conditioning. He wrote a whole book on bodyweight training. He is not a bodybuilder but he is ripped, strong, and has gas in his tank regarding conditioning.
Good advice and he shows lots of ways to make your own kit to train with..
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« Reply #5 on: November 13, 2012, 12:55:23 PM »

try this out:

4 sets of
wall slides 20
prone scapular retractions 50
pushups 50
single leg reaching deadlifts 10
side plank 1 minute

4 sets of
prone low mid trap raises 20
backburns 20
bulgarian split squats 20
butterfly bridges 20
rkc plank 30 secs-1 minute

nice and quick

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w
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« Reply #6 on: November 13, 2012, 01:42:17 PM »

can you please explain prone scapular retractions?
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« Reply #7 on: November 13, 2012, 01:48:58 PM »

ok just saw it .. small movement .. very interesting thank you.
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« Reply #8 on: November 14, 2012, 01:52:19 PM »

Pick one of theses. Do 2 to 3 sets each.
1.(power) Burpees- lunge jumps- broad jumps- dip and jump-heavy bag.
2. (legs)bodyweight squats-single leg squats-bodyweight lunges
3. (back)chins hands over- swivel grip handles
4. (back thickness)body rows: grab a bar facing the ceiling with feet on a bench. Touch bar to chest.
5. (shoulder &traps)Head stand presses with feet against wall- you can use two elevated platforms to get a better range of motion.
6. (chest &tricep)Push ups- push up legs elevated.
7. (bicep emphasis)reverse grip pull ups
8. (tricep emphasis with chest)dips or narrow hand placement pushups.
9.(calf)single leg calf raises using a step for range of motion.
10. (abs)any type of  ab move that floats your boat. Sit ups-leg raises-planks-ab wheel- hanging leg raises.
11(heart muscle and conditioning) Do a form of cardio to finish like running, bike or swim. Use intervals sprints, medium length and distance. 
Guys on this board will laugh at this because they are bodybuilders but a routine like this can kick the ass of anyone.

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« Reply #9 on: November 14, 2012, 02:01:05 PM »

Pick one of theses. Do 2 to 3 sets each.
1.(power) Burpees- lunge jumps- broad jumps- dip and jump-heavy bag.
2. (legs)bodyweight squats-single leg squats-bodyweight lunges
3. (back)chins hands over- swivel grip handles
4. (back thickness)body rows: grab a bar facing the ceiling with feet on a bench. Touch bar to chest.
5. (shoulder &traps)Head stand presses with feet against wall- you can use two elevated platforms to get a better range of motion.
6. (chest &tricep)Push ups- push up legs elevated.
7. (bicep emphasis)reverse grip pull ups
8. (tricep emphasis with chest)dips or narrow hand placement pushups.
9.(calf)single leg calf raises using a step for range of motion.
10. (abs)any type of  ab move that floats your boat. Sit ups-leg raises-planks-ab wheel- hanging leg raises.
11(heart muscle and conditioning) Do a form of cardio to finish like running, bike or swim. Use intervals sprints, medium length and distance. 
Guys on this board will laugh at this because they are bodybuilders but a routine like this can kick the ass of anyone.


no one will laugh. Did this loads in the Army. Gets you firmed up but it is not a Bodybuilding workout. Circuit training is hard i know that.. but lets not mix up muscle endurance and muscle strength... true you can train some where in the middle but eventually you must make a choice on YOUR goals...
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« Reply #10 on: November 15, 2012, 04:33:43 AM »

A good book for you on Circuits... "The Royal Marines Circuit training" The all-round Commando Fitness programme ( wrote by an ex Marine ) ISBN 0-09-181329-8  I got this book of an Infantry guy( Royal Anglian " The poachers" ) and he was doing his PTI course at the time and used the circuits and he said it was very helpful.
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« Reply #11 on: November 15, 2012, 05:07:54 AM »

reccomendations?

pushups in high volume?


Have you ever looked at the TRX set: http://www.trxtraining.com/train/exercises
Its versatility and durability are amazing, and the exercises they enable are excellent for building functional strength, coordination, balance, and flexibility.





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« Reply #12 on: November 15, 2012, 08:06:52 AM »

trx is pretty cool... i tried a class once at the gym, i was impressed with the difficulty involved but not interested enough to actually buy the system for home
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« Reply #13 on: November 15, 2012, 03:54:07 PM »

trx is pretty cool... i tried a class once at the gym, i was impressed with the difficulty involved but not interested enough to actually by the system for home


There's a lot to be said for its benefits.
Donkey Kong had a good, detailed TRX log somewhere around here not that long ago.
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magikusar
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« Reply #14 on: November 16, 2012, 04:42:44 AM »

Pick one of theses. Do 2 to 3 sets each.
1.(power) Burpees- lunge jumps- broad jumps- dip and jump-heavy bag.
2. (legs)bodyweight squats-single leg squats-bodyweight lunges
3. (back)chins hands over- swivel grip handles
4. (back thickness)body rows: grab a bar facing the ceiling with feet on a bench. Touch bar to chest.
5. (shoulder &traps)Head stand presses with feet against wall- you can use two elevated platforms to get a better range of motion.
6. (chest &tricep)Push ups- push up legs elevated.
7. (bicep emphasis)reverse grip pull ups
8. (tricep emphasis with chest)dips or narrow hand placement pushups.
9.(calf)single leg calf raises using a step for range of motion.
10. (abs)any type of  ab move that floats your boat. Sit ups-leg raises-planks-ab wheel- hanging leg raises.
11(heart muscle and conditioning) Do a form of cardio to finish like running, bike or swim. Use intervals sprints, medium length and distance. 
Guys on this board will laugh at this because they are bodybuilders but a routine like this can kick the ass of anyone.



wow did less than this and am sore

cals are mofos
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magikusar
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« Reply #15 on: November 29, 2012, 03:31:56 AM »

sore again from calisthenics

woo
wee

I saw some of that gironda thread stuff and might try some pedestal pushups.

range of motion is kinda low on regular pushups but damn they are fuckers after 1min
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Donny
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« Reply #16 on: November 29, 2012, 06:50:28 AM »

I have done them between 3 kitchen chairs..but now i just use 2 thick books.
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