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kingfu's @ home with sod all equip journal

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kingfu
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2004/02/06 19:03:55 (permalink)
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kingfu's @ home with sod all equip journal

Right to start with im doing this routine at home because im unemployed and have no money for gym...none.

Before my gym membership ran out i made some gains (stuck on a decent amount of weight) although could of defintatly been better. Im pratically anorexic and weak these days due to losing my appetite due to being pretty depressed and jobless for most the time (3 months now).

anyway enough yapping. heres the equip

1 bench (incline but can not use incline with barbell) , 1 barbell, 2 dumbells
4x10kg, 2x10lbs, 4x5lbs, 4x2.5lbs

god help me......
and hoping to get a pull up bar soon. one of those ones u stick in the door.

heres the routine ive knocked together and will start this evening.

db bench
flat bench
push press
skullcrushers

snatch pull
pull up
one arm row
bar curls

barbell hack squat,
lunges
step up

i'd love to hear anyones opinions. the less db stuff the better because apart from the 10kg weights the rest is all that horriable cheapo plastic york bells and so cant stick much weight on the bells.

diet wise im gonna eat anything and everything, even my cats if do not have to expend much energy catching them.

shall do hte first part later this evening....
#1

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    kingfu
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    RE: kingfu's @ home with sod all equip journal 2004/02/06 21:35:51 (permalink)
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    The first session didnt exactly go to plan, also i felt very weak. The db press was a no no, so fiddly with those stupid plastic collars, plus i cant do anything under 20kg as the weights dont match.

    My ceiling was also to low to do push presses as im 6'ft 4 and would end up pressing them thru it lol, realised its not too low to do shoulder presses tho so shall do them next time as a substitute.

    Also with skull crushers i had the old pain in my elbow i used to get and thats why i stopped doing them. Thought it may have gone but its still there from a old injury where i fractured my joints into little pieces. decided to stop as soon as the pain came. replaced them with close grip bp which i had no problem with.

    bench press
    12x13kg
    12x20kg
    12x24kg
    11x28kg

    skull crushers
    12xbare bar
    12x4kg

    close grip bp
    12x4kg
    12x8
    12x12
    12x16

    none of the excersises were to failure although the bench press last rep i struggled with.

    not exactly pleased but i guess its the best i can do under the circumstances.
    [B)][B)][B)][B)][B)]
    #2
    PikeKing
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    RE: kingfu's @ home with sod all equip journal 2004/02/06 22:09:04 (permalink)
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    Thats a good start mate, just keep cracking with it. Remember to do like you said, 'eat everything in sight' and remember that includes your cats!

    So you gonna do the shoulder press seated?

    I know tonight you were just playing around to find out what your strength levels are like, once you have rough idea work in the 8-10 rep range.
    #3
    JiGGa
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    RE: kingfu's @ home with sod all equip journal 2004/02/07 09:43:38 (permalink)
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    Nice routine, if you need any advice, help, you can always ask me I also train at home without any equipment and i also need to find solutions. For example i don't have a bench so i do floor presses.
    Anyway, why no deadlifts. And, don't you think snatches are very dangerous to do on your own without any advice. I once done power cleans on my own here, and i almost killed myself, i felt backwards with the weights on me. Be carefull man and good luck.
    #4
    kingfu
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    RE: kingfu's @ home with sod all equip journal 2004/02/07 10:10:28 (permalink)
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    Pike: yeah might do the shoulder presses seated. However i havent got anything to use as a back support..is it just ok to sit on the bench?

    Jigga: thanks for the offer, ill definatly drop u a message if i need to figure some things out. i see your making some good strength gains at home, so it must be possible! hope you keep it up!

    I havent got any deads because deadlifts are my best excerise, i have no where near enought weight to do them properly unless i want to bang out a million reps. But thanks for bringing it up you never know i might just of forgot em!

    Hang snatch pulls shouldnt be too bad, the weight only really goes up and theres not that much movement so i wont be rocking backwards or anything (hopefully!)

    By the way how do you find floor presses?
    #5
    JiGGa
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    RE: kingfu's @ home with sod all equip journal 2004/02/07 10:30:07 (permalink)
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    Better than bench press much safer. I can go 100% on this without having to worry about my safety. Great exercise about thesame as bench press, it also enables the sticking point like box squad does compared to regular squad.

    And you should realy consider getting extra weights for deadlifts those lunges and stepups won't give you what deadlifts would. I would also include something that works the spinal,this is a very important part of the body that you must get strong or you will get injured. For spinal i do 1rep spider lifts and deadlifts (ofcaurse with good form). stifflegged deadlifts and maby some hyperextensions would do very good. I'm just trying to help, so you won't get injured in the future if you start lifting heavy with a weak spinal.

    Well.. welcome to muscletalk, I'll be watching your journal, best luck.

    Steven
    #6
    kingfu
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    RE: kingfu's @ home with sod all equip journal 2004/02/08 12:39:30 (permalink)
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    JiGGA thanks for the tip i may change to floor presses when i start using weights im uncomfortable with without a spotter. also my bench is kinda flimsy so that doesnt help. What are spider lifts by the way? i tried looking them up on google but couldnt find much.

    just finished my workout, concentrated on form and trying to figure out where i am strength wise, i really have pretty much lost all strenght gains ive ever made:

    snatch pull
    12x9
    12x20
    2x40 (far too much weight)
    12x29

    BB upright rows (couldnt do pull ups as i still havent got a pull up bar)
    12xbare
    12x9
    12x13
    12x15

    bent over db rows
    12x4
    12x9
    12x13
    11x13

    bb curls
    12xbare
    12x9
    3x13
    4x13
    6x11

    was a shock failing the bb curls with only 13kg....as i concentrating on form i wasnt allowing my self to rock my body at all and so it just wasnt going anywhere. as always my long skinny arms are the weakest link in all my workouts.
    #7
    kingfu
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    RE: kingfu's @ home with sod all equip journal 2004/02/08 12:58:44 (permalink)
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    oh forgot to add that while doing the upright rows in my right shoulder a bone seemed to be clicking in and out of place, i couldnt hear it and it wasnt painful it was as if i was painlessly dislocating and putting a bone back. hmmm having heard that upright rows can be dangerous due to internal rotation maybe i should drop them for a military press or something...
    #8
    JiGGa
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    RE: kingfu's @ home with sod all equip journal 2004/02/08 13:16:38 (permalink)
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    http://www.weightliftingdiscussion.com/spider.html

    Be careful if you do this, it's hard on the spinal.
    #9
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