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What're you guys doing to stay in-shape during this "lockdown"?

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nknltlw
March 17, 2020
115 upvotes
askTRP

Regular gym and jiu jitsu gym are both closed down for the next 2 weeks.... looking for some ideas to keep muscle mass on during this lockdown, especially if it ends up being longer than that.


Post Information
Title What're you guys doing to stay in-shape during this "lockdown"?
Author nknltlw
Upvotes 115
Comments 97
Date 17 March 2020 12:41 AM UTC (11 months ago)
Subreddit askTRP
Link https://theredarchive.com/post/354854
Original Link https://old.reddit.com/r/asktrp/comments/fjvw7o/whatre_you_guys_doing_to_stay_inshape_during_this/
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[–]dusara217117 points118 points  (13 children) | Copy

Fucking really? This isn't that hard of a question to answer, and everybody's bullshitting around with it. Bodyweight exercises and kettlebells are the way to go.

Fundamental bodyweight exercises (pull-ups, dips, etc.) can be used to build muscle just as effectively as any barbell exercise. Using the magic of exercise progression, you can apply progressive overload just like you can with conventional weights.

For back and biceps, Pull-ups are obvious. Find a bar or some rings. Do L-sit pull-ups to beat the fuck out of your abs. Wide-grip pull-ups to beat the fuck out of your back. Chin-ups to improve bicep activation. If you really want your biceps to hurt, do weighted chin-ups, which can be done at home by just wearing a weighted backpack while doing chin-ups (not ideal, a weight belt would be better, but make do with what you have). If you can do more than 12 reps of any kind of pull-ups, add weight to apply progressive overload and build muscle.

For chest and triceps, Push-ups are less obvious. In order to make push-ups a half-decent exercise, you need to start working on one-arm pushup progressions. This means doing archer pushups (google a tutorial, it's a simple exercise) to put more weight onto one arm than the other, and therefore get better strength work in. When you can do more than 10 reps of archer pushups on each arm, move on to a more advanced variation, such as straddle one-arm pushups or inclined one-arm pushups. Another option for pushups is to do decline pushups (put your legs up on a chair or something elevated) in order to put more weight onto your arms.

For shoulders and triceps, you have your classic handstand pushups. If you're too weak to do handstand pushups with your feet against a wall (again, google that shit since I can't link it on this sub), do pike pushups with your feet elevated. The more your feet are elevated in a pike pushup, the more weight is on your arms and the harder the exercise. In addition to this, learn how to do free-standing handstands, and then progress into one-armed handstands. Neither of these are easy, and will, if nothing else, maintain your shoulder gains, if not build them up.

For abs, crunches and sit-ups are trash, don't fall for that shit. Instead, do L-sits hanging from a bar to train grip strength, get some degree of lat activation, and train your abs. Obviously, I can't link you a Youtube video of how to do L-sits at home, but fitnessfaqs (the Youtuber) has an excellent tutorial. When you can hold L-sits for longer than 60 seconds, transition into V-sits. In addition, virtually every good bodyweight exercise is going to be training your abs, so you really don't even need to waste your time on that shit unless your abs are really lagging behind.

Lastly, for lower body, train towards doing shrimp squats and pistol squats (essentially one-legged squats). Use a wall to keep your balance at first, as these are much more intensive on your ability to balance than they are on your strength. TBH, the best you can do here is maintain your gains, because pistol squats and shrimp squats are really only hard skill-wise. Your best bet is to get some kettlebells and start doing some proper kettlebell exercises (goblet squats, swings, etc.) if you want to do some convenient at-home leg training.

If this is all too complicated for you, either buy some kettlebells and do some good old-fashioned kettlebell training (Turkish get-ups, kettlebell swings, goblet squats, etc.), or just sit on the couch and eat potato chips because you're probably just too lazy to put in the work necessary to actually train at home.

[–]BoxingCSMonkey18 points19 points  (4 children) | Copy

This was great. Next obstacle is going to a park with bars and avoiding people at the same time

[–]SalporinRP1 point2 points  (2 children) | Copy

Buy a pull-up bar off of amazon for like 30-40 bucks

[–]BoxingCSMonkey0 points1 point  (1 child) | Copy

Did just that yesterday! You doing the same?

[–]SalporinRP1 point2 points  (0 children) | Copy

Already got one about a month ago

[–]z2a1-90 points1 point  (0 children) | Copy

lol

[–]Helmet_Icicle4 points5 points  (2 children) | Copy

You can also fit in some inverted bodyweight rows (under a table) and Nordic curls to hit the mid and lower back along with pull-ups.

[–]bigkids1 point2 points  (1 child) | Copy

Nordics seem easy until you do them, great exercise!

[–]dusara2171 point2 points  (0 children) | Copy

Christ, Nordic curls absolutely kick my ass. They're great

[–]pilot3332 points3 points  (2 children) | Copy

just go lift at a friend’s basement gym.

[–]pyth0ns1 point2 points  (1 child) | Copy

whose your friend and can I come over?
I promise not to sneeze... Much

[–]pilot3331 point2 points  (0 children) | Copy

ya bro. all the pals welcome

[–]RPOpenUp2 points3 points  (0 children) | Copy

This, I've never done anything else and it's a great way to build muscle.

For those advanced lifters looking for an even bigger challenge.

Buy some rings and do your pushups and dips or even v sits on them. Those are on an entire other level

[–]thesoloronin0 points1 point  (0 children) | Copy

Yup. There are tons of angles and spots one can come up with at home to do body weight exercises. No excuses.

[–][deleted]  (4 children) | Copy

[deleted]

[–][deleted] 25 points26 points  (3 children) | Copy

Ha I wish. Supposed to be leaning out for summer

[–]Bluedog5x56 points7 points  (2 children) | Copy

You should culk

[–]Greaterbird13 points14 points  (0 children) | Copy

Just culked my toilet and bathtub

[–]i-am-the-prize1 point2 points  (0 children) | Copy

butting is more fun

[–]Purplegetraenk45 points46 points  (18 children) | Copy

Go look at prison cell Workouts, many guys in prison eat shit yet have impressive physiques because all they do is different types of push-ups and sleep

[–]UncleWarwick18 points19 points  (17 children) | Copy

False. They have access to plenty of weights.

[–]Hydroponically65 points66 points  (12 children) | Copy

In county jails we don’t.

We’d do: bulldogs, burpees, and use things like laundry bags filled with books to curl, trash bags filled with water, dips on the tables, pull ups on the tv stand. I gained 25 lbs while in there doing all of the above. Where there’s a will - there’s a way.

[–]writewhereileftoff19 points20 points  (2 children) | Copy

Actually the prescense of numerous potential agressors/competitors will work in your favour as your body adapts to a possibly hostile environment.

Just like your test drops when living with a LTR female.

[–][deleted]  (1 child) | Copy

[deleted]

[–]Budget-Independent0 points1 point  (0 children) | Copy

Why not drop it anyway.

[–][deleted] 0 points1 point  (8 children) | Copy

Wanna share your jail story?

[–]Hydroponically2 points3 points  (7 children) | Copy

Yeah, sure. I’m out on furlough right now on an ankle monitor. I sadly might have to go back. What would you like to know? It’s a pretty interesting story - my story shows how broken the judicial system is IMO.

[–][deleted] 0 points1 point  (6 children) | Copy

  1. Why/how did you get in jail and for how long?
  2. How was the life there? Is there a hierarchy? Is it like in the movies where cops are rotten assholes? Or was there "clans"? Or it's all a not-so-fairy tale of tv shows?
  3. Did you learn anything valuable from jail (ex: frame, character, or any skill) or not?

Edit: 4. Did you train everyday or you would take break days for different muscles parts?

[–]Hydroponically4 points5 points  (4 children) | Copy

1.) The original charge was Texas Penal Code 36.06 Obstruction / Retaliation. I hadn’t been red pilled yet and was in a very toxic relationship. The ex had told me to drive by an event she was at with family - as I didn’t believe her as she recently cheated. The family flipped me off. I kept driving. Then blew up her phone a bit like an idiot. Eventually, she answered. She told me the police were there. I was in complete disbelief as I didn’t do anything to warrant their presence. I told her bs - put them on the phone then. They didn’t say a word. So, I stupidly said exactly you’re lying and tell “him” I’ll stick a pipe bomb up his ass and hung up. Strangely, Texas Penal Code 36.06 requires you to have specifically and knowingly threaten an officer. I’ve never met him, heard his voice, or seen him in my life. Yet, I get to be a felon for the rest of my life over that 30 second phone call where he never made his presence known. They handed me the maximum 10 years TDC (you get 5 max for threatening the president) - then probated it to 7 years of probation. They made a Facebook wanted poster for me. I shared it as I found it to be ridiculous and commented - unreal - I’ll be there tomorrow (as I was heading back from CO at the time). Next day the local newspaper runs in big bold letters, “Wanted man tells sheriffs office “come get me”... Literally the opposite of what I said... I turned myself in at 5 am - as I knew you could see the judge at 6 am and bonded out an hour later.

I violated my probation by using THC - the judge ordered me to have a psyche eval and attend out patient rehab. The outpatient rehab I found wanted to wait on the psyche eval results and spent 4 months giving me a run around. I tried to move to a bigger city with my wife where she works as there’s way more rehabs there. They denied me and said, “you’re not going to dump all of that paperwork on us”. After the evaluation which I still never got official results for - the IOP told me I need a dual diagnostic center but couldn’t say why. I told my PO I found a dual center I can afford and have been pre-emitted too. She told me if I join - I’d have a warrant out for my arrest... So, I was doomed if I do - doomed if I don’t. Then I spent 90 days in county waiting for court as it gets reset a lot. Then they offer me - of all things - rehab.....

2.) Life there sucks. It’s unsanitary and loud all of the time. Even the toilet’s flush as loud as a plane’s do. Certain people like to slam dominos on the metal table - even for 5 points... I’m a big reader and could never escape and focus in on my books as it was always way too loud. Out of the 20 guards in the smaller county jail - only 3-4 would actually give us toilet paper (we’d beg all day for it) or inmate request forms. The majority treated us like we were all subhuman. In bigger tanks - people self segregate by race and gangs. Smaller tanks everyone usually gets along okay. But, the bigger tanks there was fights almost daily. I mainly learned not to be so friendly - as people mistake it for weakness. The moment someone tries to step on your toes or come up on you - you have to shut that shit down immediately. Also, not to trust people. There was a few other inmates I got along really well with that were genuinely generous and good dudes. You kinda clic up with them and be weary of any new inmate that joins the tank. The medical provided was non-existent. The nurse tried to claim my dental implants weren’t infected and that I didn’t need pain relief. As soon as I was released on a medical furlough - 3 doctors all noted my infections were severe and gave me antibiotics and pain relief. Makes me sick to think the nurse wanted to pretend nothing was wrong with me. If I didn’t have a paid attorney - I’d prolly still be in there suffering in extreme pain with a nurse pretending there’s nothing wrong with me. Oh - also - sometimes there’s a hierarchy with people wanting to be “tank boss” and control the tv and remote. Usually, that doesn’t last long and people will group against him to get him sent out. Let me know if you have more questions.

[–][deleted] 5 points6 points  (3 children) | Copy

Everytime I want to come to live in the USA, I just open the Internet for 5 mins and I get a thousand reason to stay where I am.. damn man I hope you're doing okay now

How's the teeth?

[–]Hydroponically3 points4 points  (2 children) | Copy

Yeah, freedom is merely an illusion here if you ask me...

They’ll be worked on starting Thursday - the procedure will take a whole month. Then, I’m supposed to return to jail once it’s done.... Hopefully, the dentists have a maintenance plan they need me to attend so I can stay in the free world and/or my attorney sets for a normal bond instead of the temporary furlough that I’m on now... I REALLY don’t want to have to go back.... Also, my dentists fear the infection will continue as I need a $60k surgery to redo the implants and add more bone around the implant sights and shave down the jaw line to make more room.... I only have enough money for $10k repairs and a $8k private rehab. I’m hoping and praying the judge will let me go to a private rehab - instead of back to jail and a terrible state ran rehab - which is just a prison disguised as a rehab known as SAFPF - where I read horror stories on zero medical care and having to sit in a chair for 10 hours a day.... Also, takes 4-6 months for a bed to open at SAFPF then it’s a 9 month program.... So, they’ll take over a year of my life if it doesn’t go in my favorite at court - for smoking a plant that’s legal in both of my surrounding countries and in 30 of the 50 states here.... appreciate your concern brother!

[–][deleted] 2 points3 points  (1 child) | Copy

Damn how long youngot left? And no problemo homie, take care of yourself

[–]Hydroponically1 point2 points  (0 children) | Copy

4.) I would do every other day. I’d try to buy people’s protein items off their trays with candy or soups. Tortillas with peanut butter was the main thing. There wasn’t many meat packs at this county jail so protein was hard to come by. I’d go through two things of peanut butter per week.

[–]sudo-reboot5 points6 points  (1 child) | Copy

According to the Larry Lawton videos I watched they don’t. They got rid of them at some point to make the inmates less of a physical threat. However there are different levels of security prisons so maybe there are exceptions.

[–][deleted] 7 points8 points  (0 children) | Copy

They have them in movies and TV shows, so therefore they must have them in prisons.

[–]RinkyInky8 points9 points  (0 children) | Copy

The funniest prison workout vid is the one with kali muscle and the hodge twins

[–]ValorElite3 points4 points  (0 children) | Copy

This is wrong; no weights in US prisons

[–][deleted] 22 points23 points  (1 child) | Copy

cock push ups

[–]z2a1-94 points5 points  (0 children) | Copy

lmao, from flaccid to hard and back haha

[–]therealbigoso29 points30 points  (2 children) | Copy

Run outside, bike, push ups, sit ups. HIIT YouTube videos.

Never quite planned on ever being shut out of every gym in the nation.

[–]ValorElite8 points9 points  (1 child) | Copy

Seriously. What do you think people did before the invention of "weights"?

[–]BusterVadge12 points13 points  (0 children) | Copy

They chopped wood and dragged dead deer carcasses through the woods.

[–]Endorsed Contributor: "The Court Jester"GayLubeOil16 points17 points  (3 children) | Copy

Put your car in neutral and push it. Fireman's carry your friends and squat them

[–]janaheyiloveyou1 point2 points  (1 child) | Copy

Are you serious or joking?

[–]RPW ECFleetingWish2 points3 points  (0 children) | Copy

Joking; you don't want to carry your friends right now, you might catch covid. Instead, fireman carry and squat your furniture.

[–]Greaterbird1 point2 points  (0 children) | Copy

Works even better on a hill. Just make sure your parking brake is off too.

[–]Fromstatepharm15 points16 points  (4 children) | Copy

Home gym😎

[–]Bluedog5x57 points8 points  (0 children) | Copy

Still bulking and doing stronglifts 😏

[–]krunchtimer2 points3 points  (0 children) | Copy

Same here. Weights at home, same workout as always

[–]Smuggler-Tuek4 points5 points  (0 children) | Copy

This. Home gym is the best.

[–]Hungboy69694200 points1 point  (0 children) | Copy

My roommate (post wall woman) has a nice home gym and I have some dumbbells myself. Still working out everyday

[–]halleluiaiaia92922 points3 points  (0 children) | Copy

  1. Outdoor gyms (like those in public parks)
  2. More cardio and jogs/runs
  3. Ordered dumbells online

[–]diggyigy2 points3 points  (0 children) | Copy

With a pair of dumbbells, a pull-up bar and bodyweight you can hit up every muscle group.

What I am doing now is:

Chest : Pushups, dumbbells press and pull overs using two chairs.

Legs: Weighted Lunges, dumbbell squats, single leg romanian deadlift using one dumbbell, calf raises

Back: Pull-ups, dumbbell row

Arms: Various curls, triceps extensions and triceps extension on a chair.

Shoulders : Again, all dumbbell exercises. Reverse flys and pulls for back shoulder, lateral raises , front raises, seated presses.

It won't be 100% the same as a proper gym workout but you can still maintain your muscle mass and maybe build some more if you are consistent and do progressive overload.

[–]patchwhole2 points3 points  (0 children) | Copy

My grandparents spend the winter in California, so I’m currently quarantined out in the sticks living large at their place. They have an awesome home gym from the 1970’s and it sure gets the job done.

[–]wheremyballsgo4 points5 points  (1 child) | Copy

I got a 300 lb barbell set from Dick's years ago in my basement. I just increase the reps

[–]boy_named_su1 point2 points  (0 children) | Copy

Powercage in my apartment. Used to run on the treadmill in my building's gym, but am avoiding that now. Gonna run outside

[–]Sylvester_Sterone1 point2 points  (0 children) | Copy

It’s easier to regain the strength then to achieve it due to muscle memory. I bought some resistance bands and plan to target the rotator cuffs a little more while hitting high reps with basic push and pull movements. Plan is to eat at tdee while going for walks / imaginary jump rope.

[–][deleted] 6 points7 points  (1 child) | Copy

100 burpees a day, bitch boy.

[–]send_it_for_the_boys5 points6 points  (0 children) | Copy

Jocko approved

[–]kayra-han1 point2 points  (2 children) | Copy

Germany is even worse 4 weeks of gym(social life in general, no bars, clubs etc) lock down at best or even more when the situation gets out of hand.

I bought a pull-up bar, will do a lot of push-ups, sit-ups, dips etc. And I plan on adding weight by just wearing a backpack full of heavy stuff I find around my apartment.

Legs.... Legs will have to suffer.
I don't think I can replace 150 kg squatting load with some bodyweight stuff and I don't know what common objects are that heavy and easy to handle like a barbell...

Another challenge I'm facing is nutrition. I can't be selfish and cook only for myself anymore. A family of 5 needs to be fed and I can't be a special snowflake in regards to diet anymore. I'll eat what my family eats and that means my protein intake will suffer.

[–]redlurker94 points5 points  (0 children) | Copy

It doesn't have to. Cook for your family and eat the same, but eat less of what they eat (if its bad carbs) and just add either protein powder you order from amazon, or canned fish. When there's a will there's a way. You can do this.

[–]Greyhat1010 points1 point  (0 children) | Copy

i just bought set of dumbbells and pull up bar, and i will add some body workout from Youtube, i think this is good enough as of now.

[–]seefromabove0 points1 point  (0 children) | Copy

Look at Tacfit family of programs. Warrior is what can be done with just a yoga mat. I've been doing Scott Sonnon programs for 6 years, love it, especially if you use it with a heart rate monitor ) prevents overtraining).

[–][deleted] 0 points1 point  (0 children) | Copy

Push ups, walk around outside, and if you have Dumbbells, use those.

[–]OfficerWade0 points1 point  (0 children) | Copy

My apartment has a gym. It’s pretty bare bones , they don’t have a bench or squat rack but they have a lat machine and some dumbbells so I’m making the best of it.

[–]spider_13370 points1 point  (0 children) | Copy

Curl and bench the living room furniture

[–][deleted] 0 points1 point  (0 children) | Copy

Google. Bodyweight workouts.

[–][deleted] 0 points1 point  (0 children) | Copy

I bought an Olympic 300 pound weight set, bench with squat rack and a pull up bar. Mats for doing an work.

[–]LLL3peat0 points1 point  (0 children) | Copy

Going to the gym. Most of the commercial big gyms are closed or have slow attendance which works out great. Otherwise the local iron gyms are still open as only those who actually want to train in a place that smells like iron go aka the soccer mom and grandma you won’t see on treadmills there

[–]barragan140 points1 point  (1 child) | Copy

Mike Tyson use to run in place inside his prison cell...there’s always a way

[–]askmrcia0 points1 point  (0 children) | Copy

Hershall Walker is known his legendary no weight workouts. Can't remember the exact numbers, but the dude did like a thousand pushups and situps a day or something like that.

For me personally, one summer I didn't have access to the gym and I did nothing but pushups and a variety of body ab and leg workouts and actually increased my bench. There's ways to workout without weights

[–]Folknust0 points1 point  (0 children) | Copy

Home workout.

[–]acp_rdit0 points1 point  (0 children) | Copy

no excuses

[–]Taproot880 points1 point  (0 children) | Copy

I have a complete home gym anyway

[–]LordFlakkko0 points1 point  (0 children) | Copy

Athlete x made a really good all body workout routine that is quite challenging

https://www.youtube.com/watch?v=vc1E5CfRfos&t=307s

[–]SpiderAlpha330 points1 point  (0 children) | Copy

Yogic Breathing, Compound Movements and Seated Vipassana Meditation.

[–]singingonthetrain0 points1 point  (0 children) | Copy

What lockdown , pussy?

[–][deleted] 0 points1 point  (0 children) | Copy

I am using my home gym equipment I once bought for around 400€. I can perform all the big lifts without any problems and even do many important side exercises.

[–][deleted] 0 points1 point  (0 children) | Copy

Lol are u in Malaysia, coz same shit happened here yesterday and i had same question

[–]warburgio0 points1 point  (0 children) | Copy

Sprint intervals, body weight movements, makeshift weights for carried walks

[–]bobvillacooking0 points1 point  (0 children) | Copy

Built a squat rack for my back bedroom. Gonna lift in isolation.

[–]ACE-JHN0 points1 point  (0 children) | Copy

I have a home gym with a lot of equipment, I built this gym a while back because I didn’t wanna skip a workout because I couldn’t get to the gym. Currently push/pull/legs with calorie deficit

[–]-Skizzy0 points1 point  (0 children) | Copy

Cardio, cardio and more cardio

[–]party_dragon0 points1 point  (0 children) | Copy

gonna train my right arm primarily

[–]Snowaey-1 points0 points  (0 children) | Copy

i predicted this 9 months ago, so I got a home gym last summer #prophet🙏😎

[–]psychotropy-1 points0 points  (0 children) | Copy

YouTube man. I found a bunch of bodyweight & BJJ solo drill videos. Did two of these this morning, and got a good sweat in!

[–][deleted] -1 points0 points  (0 children) | Copy

Get a jump rope and/or 24 inch box

[–]drsherbert-1 points0 points  (0 children) | Copy

Planet fitness for now

[–]Anonymous33369-1 points0 points  (0 children) | Copy

Got a gym in my house so I'm good.

[–]PopePalpatineTheWise-1 points0 points  (0 children) | Copy

Bodyweight exercises/Calisthenics are the way to go. I currently don't have a Pull-up bar though - do you guys have any recommended alternatives?

[–]mraees93-1 points0 points  (0 children) | Copy

I have a home gym where I train my clients

[–]TRP VanguardWhisper-1 points0 points  (0 children) | Copy

Lifting weights. Hitting the heavy bag.

[–]pilot333-1 points0 points  (0 children) | Copy

go lift at a buddy’s basement gym. a few of us are pooling our equipment. just ask what your varsity buddy’s are doing and do that.

[–]Lalocal4life-3 points-2 points  (2 children) | Copy

They are still open in Ventura county.

[–]huey7640 points1 point  (1 child) | Copy

Ayyye you from the 805? Oxnard checking in here

[–]Lalocal4life-1 points0 points  (0 children) | Copy

Not from but often "in".



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