Home training

Hi guys.

So my gym membership expired. Currently i didn't have money to renew it. I have, a bench at home, dumbells EZ bar and barbell, and that home pull up bar

So i came up with this training so i can utilize what a have in the mean time. Please comment and advice. Still on my CKD

I will be doing supersets, alternate between dumbells and barbells

@pyro any suggestions? Comments?

Well that sux when cash flow interferes with life.
Good on you for making a plan to keep at it.

The biggest issue with home equipment is often not enough weight & limited equipment.
BUT
That didn't stop them in the old days (bricks & anything heavy, training partners too)
So don't let it stop you.

Train as much as you can like you would in the gym, just adapt machine movements to free weights.

Depending on your goals, this might be a way to go get them, but can't say cos we don't know your goals.
Where's the upper body workout?
Also, your training history (brief)?
And your current stats?

Maybe just type a list, it's easier to read & follow?

Or maybe have a look around here www.bodybuilding.com/fun/bbinfo.php?page=TrainingatHome

@Oupiel. Thanks for your input, for my stats you can check my thread
Bms diet and cutting log.

In summary. Im doing a keto diet CKD. Been training on and off from 2010. Wanna drop Bf% and consider bulking up later

Do you have enough Weights bro?
You can make it work for you, keep.diet strict and don't let this hiccup prevent you from achieving your goals

@MM. I know guys here lift very heavy but here's what i have. I'll have a bit of trouble with squats. But I'll make a plan.

So any comments on my exercise plan?

Bro you don't need to lift heavy. Looks ok but try stay as close as possible to what you are used to

Hi BMS. How you holding up bud?

I am also looking into training at home. I have two 25kg Dumbbels and a bench that can adjust for decline incline and even seated shoulxer press or seated alternating curls.

I am in the process of building a deadlift frame/bar some call it a deadlift hexagon. To me the deadlift and the clean and press are both great and invaluable total body lifts both boost total body strength and GH and IGF-1.

So keep us posted and I will also chime in.
My goal at the moment is just to hold on to lean mass and to drop body fat to 12-15% while following a keto type diet for 2400 to 2800cals.

Good Luck bud.

Rooi Bul 86 wrote: Hi BMS. How you holding up bud?

I am also looking into training at home. I have two 25kg Dumbbels and a bench that can adjust for decline incline and even seated shoulxer press or seated alternating curls.

I am in the process of building a deadlift frame/bar some call it a deadlift hexagon. To me the deadlift and the clean and press are both great and invaluable total body lifts both boost total body strength and GH and IGF-1.

So keep us posted and I will also chime in.
My goal at the moment is just to hold on to lean mass and to drop body fat to 12-15% while following a keto type diet for 2400 to 2800cals.

Good Luck bud.

Hi Rooi

Things have been much better for me financially. So I'm back at the gym and just focusing on my goals.

During my crisis, mentally i wasn't prepared so it just broke me a bit. Didn't take care of my eating habits. 80% diet, 20% training, i had to compromise all that for my family and what we were going through. Wasn't time to be selfish and force my way with ME DIET THIS, ME TRAINING THIS.

Thank God we're back on our feet. Just working hard, started from scratch. And good thing is u know what to do and if I'm stuck i know where to go.

So keep strong man and focus.

Shweeet.

Hi bms

Thank you for the reply. Ja hey I am now in the boat that you were in bud.

I recon that weight training 3 times a week with a good total body workout and good nutrition I can achieve my goal of holding on to a decent amount of muscle and dropping body fat to 15%. Just improving my body composition will also be great.

Dumbbell clean and press 6-8reps
Dumbbells squat 12-15reps
Deadlift 12-15reps
One arm dumbbell row 6-8 reps
Push ups tot failure.
Push ups kan vervang word met Flat Dumbbell bench of Incline

Ek het die oefen program uitgewerk. Ek train met gewigte 2-3keer n week net om krag en spier tone te hou terwyl ek bodyfat drop. Ek het n diet uitgewerk volgens my lean muscle mass en my lengte en ouderdom met die huidige workout eet ek 2400-2800cals n dag dis skoon cals. Gister was begin van week 4 het gedrop van 112.8kg na 102kg

Rooi Bul 86 wrote: Dumbbell clean and press 6-8reps
Dumbbells squat 12-15reps
Deadlift 12-15reps
One arm dumbbell row 6-8 reps
Push ups tot failure.
Push ups kan vervang word met Flat Dumbbell bench of Incline

Ek het die oefen program uitgewerk. Ek train met gewigte 2-3keer n week net om krag en spier tone te hou terwyl ek bodyfat drop. Ek het n diet uitgewerk volgens my lean muscle mass en my lengte en ouderdom met die huidige workout eet ek 2400-2800cals n dag dis skoon cals. Gister was begin van week 4 het gedrop van 112.8kg na 102kg

Perfect, keep doing what you're doing. What are your current stats?
Age
Height
Weight
Bf% (always best to know it to try and more accurate with them macros and to help see if you're loosing fat or muscle then you can relook and your diet)

Training experience
Which type of Keto are you doing.

http://tinypic.com/r/5v9lbs/8

29 year old Male
Height 1.70m
102kg
current bodyfat is 30-40% I would say not shure wil get it measured as soon as I can

Been Training on and of since age 16. Before this set back O stopped training in 2014 and only started Weeks ago. According to me a year with no training makes me a beginner again

Rooi

Tell you what man. Seems like we're on the same boat. I'm starting from scratch as well. Today is my day 3 on the Cyclical Ketogenic diet.

Hope admin will allow us to keep this thread for what about to suggest? Admin?

Me and you buddy, let's hold each other accountable, help each other and with extra help from the guys here we will drop that bf% like pan cakes in a fork.

So we update stats every 2 weeks on a Monday after weigh in, in the morning, share experiences and i trust the guys here they will help. But we need to do the work. How's that?

Pyro once sent me this link for calculating your calorie intake per day.

www.freedieting.com/tools/calorie_calculator.htm

Use the KM formula that wants a bf%. Use the BMI index to estimate your BMI the take it and cross reference it with you weight and height to get estimated BF% and put it there.

With that link, I get your calories per day of 2103 for fat loss @ 30% bf but pyro usually advice you start at 2200 cals

Haha whaaaaat? :lol: Kidding, that's purely coincidental. My point is normally to go far under this 500cals under maintenance crap.

Pyroclasm wrote: Haha whaaaaat? :lol: Kidding, that's purely coincidental. My point is normally to go far under this 500cals under maintenance crap.

@pryo

i get you pyro. I've seen it, it works like a charm. keep your eyes on this thread. Me & Rooi are gonna need help every now and then as you read above.

For the record im on 2200 cal

Hai BMS, ja that's a good idea and for the record I've been trying to stick to 2041cals as I figured 2800 was too much, then dropped it to 2400, now I'm aiming to stick to 2041, but it's difficult with my girlfriend loving sweets and take- aways.

I agree lets help one another and update regularly.

WE CAN DO THIS!!!

Hi Pyro. Hows about some help here? I Want to upload pics. Can I do so from a smart phone?

URL=http://www.4gp.tw/ba3h/1441228794989.jpg] [/URL]

Uploaded with www.uloadedit.com



Above image hosted with Tapatalk application.