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I'm trying to stay in shape through this whole lockdown. I tried to buy equipment online but everything seems to have sold out and people are taken advantage and reselling shit. A pair of Walmart dumbbells I bought in high school for $40 are selling for $200 now. The only equipment I managed to get my hands on are bands, pull up bar, 10 lbs dumbbells, 55lbs water filled dumbbells. I bought a pair of adjustable dumbbells but the seller said they had to cancel my order because the product was defective.
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I used to do a chest day body weight workout that went like this -
2 sets of:
Raised Pushups (put feet on bed or chair)
10-12 range for most
At the end of it my chest looked like I had just benched
Body weight workouts feel amazing to me
I am also supplementing Phosphotidic Acid, an MTOR supplement to avoid losing muscle during this quarantine time. Non-hormonal, just a lipid messenger
Weigh 160 lbs (May: 154 lbs) (August: 156 lbs)
Deadlift 3 plates (2 plates) (**on hold for lower back injury)
Have 50,000 in my bank account (30,000) (August: 50,000) COMPLETE
Develop a second source of income (working on it) (real estate)
For legs I do lunges with a pair of 20lb dumbbells, a 40lb vest, and a bookbag filled with books. I will be trying to replace the books with water bottles in the future to see if I can make it heavier. This is followed by standing calf raises on the lip of my shower stall.
For back I do bent over rows with a plastic laundry bin filled with books and the dumbbells on top. This is followed by dumbbell curls and crunches.
For chest I do pushups with the weighted vest and the bookbag, plus I do them on my knuckles to increase the range of motion. This is followed by lying dumbbell tricep extensions and side laterals.
All compound movements are 10 sets of 10. All isolation movements are 3 sets of 20-25 reps.
Invest in a weighted vest or some kind of equipment that adds weight directly to your body. You can do almost every kind of exercise with it.
Suggestions: You can do step ups on stairs or a sturdy raised surface. If you find rocks or bricks outside bring them home. Don't discard water bottles once they're empty, fill them with tap water, put them in bags and you have weights. Worst comes to worst, lift furniture. If you have a friend into lifting, you can squat and bench press each other. Resistance bands and Calisthenics, plenty of YouTube videos on how to workout and maintain muscle. Up your protein to help keep as much muscle as possible. A slight caloric surplus might be in order simply because if you cut calories now you'll lose muscle at an even faster rate.
Just do body weight exercises. When I was a teenager and couldn't afford weights or a gym membership, I would use water jugs, book filled back packs to work out. I doubt it's possible to have enough weight at home to make massive gains without access to gym equipment. Looks like it's prime time for getting shredded, or at least losing a few pounds. Incidentally, I'm already down 4lbs since this thing started, I'm trying to drop 10lbs.
Some good posts already.. I've been going down to the park and getting an hour of exercise 4-5 times a week so far. I'll do a few laps to warm up and then a circuit of push ups / pull ups / one legged squats / abs all to failure switching up my grip/form etc trying to hit all the muscles. Haven't noticed a lot of size loss yet and my joints are getting better. I'm actually gaining size on my shoulders, forearms and triceps which is a huge plus and rear delts too from the pull ups.
Makes me wonder if I've been damaging my joints and growing my muscles unevenly because I've been loading them with so much weight. Will be interesting to see how this progresses as I quit smoking and try to ramp up my exercise even more. If I can stay big/shredded without weights I'd like to as I think its healthier.
In fact I think a lot of MMA fighters stay away from weights for just that reason. But I'm not sure
I got a resistance band set from these guys years ago
. If you're into real heavy lifting these might not be enough. For 90% of the public, these are perfect. There are a ton of exercises you can do with them if you're creative. I think I got the 19 pcs x 200 lbs set.
At home you just wedge the anchor through a door crack. Or take it to the park and anchor to something on the playground. Portable, something you can take travelling even. Looks like they are out of stock now but I'm sure there are similar competitors.
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