I was asked in the comments what my home-training bodyweight workout is. Seeing as I’m well-known for being responsive to my readers [1] I guess it would behove me to outline it. So, in true Manosphere Red-Pill Huckster fashion, allow me to pontificate on something I have absolutely no track record in, charging you a one-time Corona Sale price of £97 (60% off £299) [2] for my Personal Training Mastery package [3]
Fuck it, here goes. Summary first:
- Bodyweight training 3 times a week, comprising Hindu push-ups and Hindu squats as the centrepiece.
- Small calorie deficit and low-carbs.
- An hour walking each day.
Putting the detail on it is as follows.
My previous training was based around achieving lean gains, and thus bulking slowly with a small (+300 kcal) daily surplus, cycling carbs on basis as follows:
Monday: Gym (Back), 2300 kcal, carbs at 100g
Tuesday: Rest, 2300 kcal, carbs at 100g
Wednesday: Gym (Chest), 2300 kcal, carbs at 100g
Thursday: Rest, 3000 kcal, carbs at 300g REFILL #1
Friday: Gym (Arms), 2300 kcal, carbs at 100g
Saturday: Gym (Legs, Shoulders), 2300 kcal, carbs at 100g
Sunday: Cardio (fasted), unlimited kcal (typically 5,000), carbs at 700g REFILL #2
This diet was based on carb super-compensation, meaning that I’d progressively drain glycogen from my muscles culminating in being empty when stepping off treadmill at Sunday lunchtime. Then I’d eat like a hog and refill +extra, ready for the next week. It was going good. My weight and strength went up but with minimal fat. Nonetheless, some fat was added as was some carb bloat around my waist. I’d need to cut eventually.
Corona brought the bulk phase to an end when the gyms closed three weeks ago. I’m in a small short-stay rental apartment in a foreign country. It’s simply not feasible (or, now, even possible) to buy a suite of weights heavy enough to continue with a decent bulk. Therefore I decided to do my cutting phase now. First, I took a week off to recuperate after an extremely punishing year-to-date. Then, training changed as follows:
Monday, Wednesday, Friday: Bodyweight training
Every day: Calorie deficit, low carbs, walking
I intend to do ten days cutting hard, then a one-day refill, and back to ten days cutting. Tomorrow is the end of the first ten-day cycle. For training, I’m trying to add volume each session but it’s tough because the diet is depleting me. I’m satisfied if I can simply maintain my baseline volume, which is:
Hindu push-ups x100 (1×50, 1×30, 1×20)
Hindu squats x200 (2×100)
Boxing neck raises x120 (1×40 in three directions)
Sit-ups x50
Wall chair for 3 minutes
Standard push-up variations x60 (20 on fists, 10 triangle, 10 middle fingers touching, 10 wide, 10 each side staggered arms [4])
I was initially planning to get good at the wrestler’s bridge again but I’ve decided long-term neck health is more important than making it look bigger. It’s a shame, because it’s a very effective exercise if you don’t mind knacking your neck a bit. The neck raises are far safer, so I’m doing them instead. This workout, including warm-up/stretching/cool-down takes just over an hour. Much of the break time is spent lying on my bed hyperventilating because it’s extremely demanding anaerobically. Total training load isn’t as demanding as what I was doing in the gym, but I don’t mind. If I was stuck with bodyweight training for the rest of the year, I’d be more aggressive in upping my volume. For now, I’m just happy to keep things ticking along.
Let’s be clear. I am not positioning myself as a fitness and diet expert. I’ve learned a lot, especially over the past two years, but I’m light-years behind the real experts. I post this regime simply because people showed an interest, and this blog is predominantly a personal log of things I try to get better at. In the spirit of full disclosure, here’s a selfie I took just before beginning my first training session in this regime, two weeks ago.
45yr old, 77kg-ish
Feel free to comment on the quality of my training/diet regime but- and I stress this- if you are going to bluster about how I’m stupid, or mistaken, or obviously need to do it this other way that you suggest instead, then you must (a) swear an oath upon Daygame Mastery that you are not on testosterone, gear, GH or any other PED [5] and (b) post a picture of your upper body equivalent to what I posted here.
I find that buying Daygame Overkill and ruminating on the treasure trove of in-field knowledge contained within is the single best way to focus my mind to complete an effective home-training workout. Buy it here for $199 (60% off $897)
[1] Though usually by insulting them.
[2] 60% off £299 is actually £119 but the guy I copied it off is as bad at maths as he is everything else he sells courses on.
[3] £597 if you want VIP Inner Circle access, meaning the occasional half-assed Skype call, and a chance to sit and watch me eat lunch every Sunday in my #LunchRoom #WarRoom.
[4] Simulating one-armed push-ups for someone not strong enough to do proper one-armed push-ups with good form on almost-exhausted arms.
[5] I’ve got no problem with people hitting the gas to look good, but, if so, don’t kid yourself that you actually know how to train. It’s just the gas you’re on, as you’ll find out soon enough when you come back off it.
