Workouts in Exile

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April 14, 2020


One of the core principles of MRP is to lift heavy weights regularly. This Quarantine is throwing most people's plans into disarray. How will you adapt? How will you grow stronger?

My personal workout plan before lockdown was a Stronglifts 5X5. I miss the rush of lifting really heavy shit 3-4X every week. I'm currently doing a bodyweight workout. Weighted Pullups and pushups (hanging an old chain). I installed a Stud Bar in the garage to do my pull ups. The biggest dumbbells around the house are 5#'s, so I'm squatting 10#. This is my biggest issue at the moment is finding a suitable replacement for Squats and Deadlifts. Upper body work is going well.

Edit: Gym opened, gym closed again. In need of a better setup I purchased a nice set of Olympic Weight, 395# total and was able to get my hands on a Rouge Power rack. I'm set. Some dumbbells would be nice, but not necessary. I hope everyone is getting there workouts dialed back in by now.

Let's share notes. What are you doing to keep your workouts going?

Post Information
Title Workouts in Exile
Author UsefulWalk4
Upvotes 7
Comments 51
Date 14 April 2020 10:56 PM UTC (1 year ago)
Subreddit askMRP
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[–]HornsOfApathyMod / Red Beret9 points10 points  (8 children) | Copy

I planned ahead of all this shit so I wouldn't have to seek this answer from other internet retards.

But since you didn't and have a really good excuse I'm sure:

/u/red-sfpplus says iron pipe and buckets work for a barbell and redneck workouts

Because he has an imagination and isn't lazy.

[–]UsefulWalk4[S] 1 point2 points  (7 children) | Copy

I have literally just given up. I dont fucking care right now.

That was red earlier today, so I don't think he's got this shit locked down at the moment. He was squatting his girl, fun I'm sure, but not very effective if you are as big as him.

My workouts are going OK, but I definitely need to find an improvement on the squatting front. Glad you planned your shit so well, I personally didn't forecast a worldwide pandemic closing down my private gym. What did you set up in advance to maximize your workout results.

[–]HornsOfApathyMod / Red Beret4 points5 points  (3 children) | Copy

Was a joke. But he did tell me that. Plus he doesn't fucking care, unlike others.

personally didn't forecast a worldwide pandemic closing down my private gym

Neither did I.

But I make investing in myself a priority unlike faggots. I have a power rack. And a gym membership.

On a side note - the mods have been waiting for this post to see how faggots would fare and then making excuses despite months to plan. You haven't disappointed.

[–]ancient_resistanceShit coming out my eyeballs2 points3 points  (1 child) | Copy

Neither did I.

But I make investing in myself a priority unlike faggots. I have a power rack.

Faggot here. Jesus christ my mental models are so fucked. Thinking I got shit covered with a half-assed bodyweight routine and a fucking log for squat/ohp. Thinking this shit will blow over & I can get back to the gym in a month.

Lifting is not something I do. Lifting is who I am.

Fuck my faggot excuses, im building a home gym.

[–]HornsOfApathyMod / Red Beret0 points1 point  (0 children) | Copy

Already a better mental model.

[–]UsefulWalk4[S] 0 points1 point  (0 children) | Copy

Glad I could accommodate, personally I've been wondering what was taking so long. I had assumed the first 60 DOD post would fill this space, but little was said. I figured this subject was on most everyone's mind, so I posted it. Men swapping notes after all.

[–]red-sfpplusHard Core Red1 point2 points  (2 children) | Copy

He was squatting his girl, fun I'm sure, but not very effective if you are as big as him.

Meh, IDK man. I got a nice pump. Total weight was about 225# but I did them to infinity basically. Most faggots on here cant even squat 185, let alone a girl, backpack and her basically pissing on my neck she was so wet.

Hypertrophy is the goal if I am lucky.

Really I am just bedded down letting everything settle down, heal, lipids recover, etc.

[–]vithus_inbau0 points1 point  (1 child) | Copy

I squatted my girl but fell over and broke her pussy and coccyx.

Back to goblet squats with a kettlebell for now until the pussy heals...

[–]PersaeusRed Beret0 points1 point  (0 children) | Copy


thanks for the new word

[–]SBIIIRed Fucking Commando7 points8 points  (13 children) | Copy

I'm doing the exact same thing as I was doing before the lockdown only at home instead of the gym.

Anyone who didn't see their governments not fucking up our daily lives and freedoms by reacting badly to this spook pandemic wasn't paying attention and didn't prepare accordingly.

[–]PersaeusRed Beret2 points3 points  (9 children) | Copy

spook pandemic

Haha , there’s a lot of irony in that statement that your Euro ears may not understand

[–]SBIIIRed Fucking Commando1 point2 points  (8 children) | Copy

Penny dropping now!

Here's an interesting study just done - some stand out points for me:

Of particular interest is Sweden, where no “social distancing” policy was implemented. There was no difference in the shape of the epidemic or the height of its peak to the other Scandinavian countries

In other words, locking down Europe was a complete waste of time and money.

And if we over extend the lockdowns from one to four months

no herd immunity is created and, thus, the epidemic rebounds and will run eight months, instead of three

We tried to flatten the curve without knowing what the fuck we were doing or - even worse than that - considering that the measures we were taking would compound the problem even further.

prolonging the epidemic may also have increased the number of deaths, because preventing exposure of young people early on means that more of the elderly become infected before herd immunity is reached.

I'm not sure how accurate his calculations are - he definitely understimated the death toll in the US but that could be in large part down to underestimating the general health and obesity levels in the States.

Either way - in my opinion - Sweden played this game the right way. The rest of Europe panicked and fucked up. We're not just paying for that mistake now but will continue to do so for some time.

[–]johneyapocalypseThe one that says "Bad Motherfucker"5 points6 points  (7 children) | Copy

Sweden has twice the death rate of Denmark and ten-times the death rate of Finland. Their death rate is also substantially higher than Germany's. Sweden just passed 1,200 deaths.

Granted, it's lower than UK, Italy, and Spain, but of course those countries had to take on strong measures else they would lose a lot more people.

Sweden's was a risky bet; what worked pretty well for them is the nature of their citizenry and governance. They "allowed" people to work from home, rather than "forcing" them to do so. They also allowed people to continue using public transport, though many are not. And for every ten people walking the street before, there are now only three.

The thing is, in a place like good ol' 'merica, there are just too many amazing, fantastic, "the best," people, with their amazing, fantastic, "the best," beliefs, and their amazing, fantastic, "the best," organizations... so without closings - and even with closings - we'll have thousands gathering for church, no PPE, just that same "blood of christ" protecting them - we'll have, and have had already - anti-government rallies decrying the very methods the government is taking to protect our populace. We'll have douchebag idiot springbreakers flying to the beach that the douchebag idiot governor didn't close, then percolating like fungus in a petri-dish, then all flying back and spreading the shit to god knows where.

My point: America is populated by fat, unmotivated, lazy, entitled assholes and - especially for the last three years or so - plenty of our 328 million people really don't give a flying fuck about anyone and are too stupid to give a fuck about the very things they should give a fuck about.

[–]SBIIIRed Fucking Commando1 point2 points  (6 children) | Copy

The current death rate in Sweden is higher than their neighbours but it remains to be seen how that will change over the coming months. They now have to deal with a second wave (or rather the effects of delaying the first wave), while Sweden won't. They'll be out of this long before the rest of us.

There are also differences in how deaths are counted - Norway, for example only count deaths in hospitals but not in nursing homes, institutional residences or at home.

Either way - if the whole purpose of social distancing was to prevent the overload of hospitals - Sweden managed to do this as effectively as the rest without the same extremely restrictive & economicaly destructive measures. The shape of the epidemic was the same as those of the other Nordic countries - albeit at a higher level. And at the end of the day - tragic as it may be - the death tally from the virus is only one part of the overall cost.

I seriously wish that we had followed suit.

As for America.. I dunno.. it's a fucked up place from what I can see. This thing is just going to maginfy the extremities even more.

[–]UsefulWalk4[S] 0 points1 point  (3 children) | Copy

Sweden's case is interesting. "Flatten the Curve" could also be said as "spread out the misery". Sweden's taking their lump and moving on. As you said, They'll be out of this long before the rest of us. Sounds like a solid plan to me.

When our gym's reopen only to close again later, that's when everyone will wish they built the home gym's.

[–]SBIIIRed Fucking Commando0 points1 point  (2 children) | Copy

Most countries moved way too late to lockdown - the virus was already out and spreading fast. Lockdowns are going to slow things down for a while but they will do nothing to stop it. Without a vaccine, the only real option left is herd immunity. The lockdowns we have at the minute might serve a purpose now but they're really only delaying the inevitable.

The best move Sweden made was to keep the schools open. Kids are practically immune to it. When you take out kids and stop most of the healthy adult workforce from partaking in society, you're left with the essential workers - such as healthcare workers - taking the brunt of the infections, then spreading it on to the very people we are supposed to be protecting - old and sick people in nursing homes, palative care and hospitals. No wonder the bodies are mounting up in the nursing homes.

If you're going for a lockdown, you have to do it before the horses escape from the barn. And if you're going for herd immunity, you have to let the herd out. If you try and do both, you're probably just gonna make things worse in the long term.

All options cost lives. As in the conundrum of the swerving driver, do you avoid one death now at cost of five lives further down the road?

[–]UsefulWalk4[S] 0 points1 point  (1 child) | Copy

All Options cost lives.

Seems like most people are trying to avoid this unconfortable fact. Same situation exists with the timing of re-opening things. There are no magic bullets.

[–]SBIIIRed Fucking Commando0 points1 point  (0 children) | Copy

Our Minister for Health announced today that the reproductive rate for Covid-19 cases is now at one, or below it and that if the reproduction rate had continued at a level of 2.4 we would have seen 800 people in ICU today and at least 1,700 deaths by this day next week.

We currently have 486 deaths, most of which came from infections brought about by clusters in nursing homes.

We've definitely slowed the infection rate and reduced the death toll but at a massive economic and social cost. We are already in recession and over 0.5 million people were made unemployed in the past month in a country with a 5 million population.

Sweden had their first case - the same day we did. So far, they have had 1,333 deaths which is lower than the projected deaths for Ireland. More than half, as their population is twice ours. This proves that without a vaccine, herd immunity is by far the lesser of the two evils. It not only saves the economy but it also saves lives.

[–]johneyapocalypseThe one that says "Bad Motherfucker"0 points1 point  (1 child) | Copy

This thing is just going to maginfy the extremities even more.

Jesus, you said it. We now have a king, apparently.

Hail Jesus, Long Live the King.

[–]SBIIIRed Fucking Commando2 points3 points  (0 children) | Copy

And free Malaria tablets for all.

[–]UsefulWalk4[S] 1 point2 points  (0 children) | Copy

Anyone who didn't see their governments not fucking up our daily lives and freedoms by reacting badly

Fair point.

I'm considering buying a squat rack, but they take up a shit ton space and I rather like the atmoshpere at the gym once this shits over.

[–]pyth0ns[🍰] -1 points0 points  (1 child) | Copy

Not everyone can have the luxury of having a full home gym in their vicinity.

At least you're actively using yours... I know a few muppets that have way more equipment than I do and are developing cobwebs!

[–]SBIIIRed Fucking Commando2 points3 points  (0 children) | Copy

Not everyone can have the luxury of having a full home gym

It's not a luxury - it's an essential item.

[–]NeoTheJuanDJ2 points3 points  (1 child) | Copy

Squat rack, flat bench, variety of steel and bumper plates that total 585# with a loaded 45# bar. Set the squat rack/barbell height to the tallest pin and do pull-ups, use flat bench for back extensions/ GHD’s. Some of the best workouts of my life. 45 minutes full body workouts compound movements 3 days per week. Been getting stronger which is working out nice.

[–]UsefulWalk4[S] 1 point2 points  (0 children) | Copy

Sounds like you've got a great setup. Glad it's going well.

[–]buckeyeboy19772 points3 points  (0 children) | Copy

Walking lunges, toes to bar, dips, jump rope, jumping squats, bulgarian split squats. The list goes on. Just do more reps and sets.

[–]Massive-Plate1 point2 points  (0 children) | Copy

Let go app, offer up, those are mobile apps like craigslist.

Buy a older used bowflex. You can get them for $50-$150.

Amazon gym gear, look for girly bands for legs and squats (although bowflex covers this).

Gymnastic rings. Hang your body weight pull ups, tricepts, leg lifts and so much more. Buy 2 metal rings from home depot, and two tow straps. That's all it is. Cheap.

Gay as hell, but gymnastic rings are fucking amazing.

Punching bag, $40 used on let go app.

Picked up a treadmill for $300, 4 years old, the fatass never used it. Works perfect after I cleaned out the dust.

[–]Balls_Wellington_Main Event + Coronavirus1 point2 points  (3 children) | Copy

Quarantine is a great time for a cut. My boxing gym is open on the dl so I can get top tier cardio workouts and I have access to a kitchen 24/7.

Still kicking myself for not buying weights before the pandemic hit. I've wrapped an anvil in rope to use as a kettlebell, but I don't have anything for squats or deadlift.

Bodyweight will preserve my gains until I can get back to the heavy stuff.

[–]red-sfpplusHard Core Red0 points1 point  (2 children) | Copy

Quarantine is a great time for a cut.


You salty fuck.

I have degraded into smoking pot at night and eating all the food.

In fact we were joking the other day.

"We need to do all the drugs, so we dont eat all the food."

It was funny if you were here I suppose...

[–]Balls_Wellington_Main Event + Coronavirus0 points1 point  (1 child) | Copy

We need to do all the drugs, so we dont eat all the food

Sounds like a cokehead girl I used to run with. If I tried it with weed or beer I'd rampage about 6000 calories and wake up back at 190.

[–]red-sfpplusHard Core Red0 points1 point  (0 children) | Copy

Yeah. We are both love our stims.

Suits our lifestyle...

THC carts, meh, not our style, but hey I am down to try just about anything a few times...

[–]BobbyPeruRed Beret1 point2 points  (5 children) | Copy

As the gyms started closing, I immediately bought a nice Olympic bench and 300 lbs weights. It took a couple weeks for delivery, so I borrowed some 45’s dumbbells from a relative until they got there.

Now, I’m lifting heavy, as usual. I didn’t skip a beat really.

Sounds like you’re a lazy fuck full of excuses. Instead of coming up with a backup plan and executing, you’ve decided to go back to faggot workouts.

This Quarantine is throwing most people's plans into disarray.

No it’s not. Only the faggots.

[–]converter-bot1 point2 points  (0 children) | Copy

300 lbs is 136.2 kg

[–]UsefulWalk4[S] 0 points1 point  (2 children) | Copy

We've already established most people are faggots, so I stand by the original statement that most peoples poorly laid plans are fucked. Personally I'm doing OK, my upper body workout is actually better (being the weak fuck that I am weighted pullups and pushups are actually killers). My lower body routine is a joke. I added an 80# vest, so that helps on the squats. Still not 275# though.

How are you doing your squats BobbyPeru?

[–]BobbyPeruRed Beret0 points1 point  (1 child) | Copy

You should be able to find free weights on FB Marketplace or other online used sites like Offer-up at this point. You just have to check a few times a day, so not being able to get weights is no longer an excuse... i checked a few times last week and I saw Olympic plates available several times on FB Marketplace.

I could see pull ups as a decent alternative, but definitely not push-ups. Pull-ups is not enough for a well rounded back workout. As a general rule you should be hitting at least 3 angles on each body part, which means 3 different exercises. I’m 51... I squat 3 plates for sets, 8-10. I don’t know how old you are, but use that as a gauge as to where your squat should be.

[–]UsefulWalk4[S] 0 points1 point  (0 children) | Copy

The weighted pullups and pushups have been suprisingly effective. Probably because my upper body is relatively weak. My bench was a disaster with my shoulder impingement, so I think I'm actually getting higher quality work upstairs. At a minimum I'm hitting my upper body with a totally different set of movements that are showing quick short term improvement.

Squats my issue. In my 5X5 I was squatting 275#, five sets of five of course. Did you buy a squat rack too? I'm looking at racks, but they take up a ton of space and I don't really want one if/when my gym opens back up. I've been trolling Offerup and Craigslist, but no luck yet on the Olympic weights.

[–]resolutions3160 points1 point  (2 children) | Copy

I don’t have much room, but there’s some space in the basement.

I bought a 50lb kettlebell and had a 25lb. I also have one of those stretchy resistance bands.

I work with an online trainer and he put together some routines with those and some body weight stuff.

I miss the gym. But it’s better than nothing.

[–]UsefulWalk4[S] 0 points1 point  (1 child) | Copy

I've got the bands too. It feels half ass when I work with them, maybe even quarter ass. The 50lb Kettlebell's pretty substantial. I've done kettle bell swings, not my favorite, but a good workout for sure. Are you doing squats with the kettle?

[–]resolutions3160 points1 point  (0 children) | Copy

I’m doing goblet squats with it, yes.

The bands can provide quite a bit of resistance but it requires some finesse. Also helps if you really focus on form, activating the muscle groups, going slow, etc.

[–]Vonfahtz0 points1 point  (0 children) | Copy

I have a cement statue of a Buddha that's heavy as balls, and I do split squats while holding it in front of me with a medicine ball supporting the off leg. One legged RDLs while holding it. Pull ups, pushups, ab roller. Hamstring curls with the medicine ball.

I have a set of dumbbells but they don't weigh enough to do much besides accessory lifts. I'll carry them up stairs.

I feel like I got caught with my pants down a bit, but I'll adapt.

[–]echo9790 points1 point  (0 children) | Copy

You could try one leg, pistol squats.

As extra weight I am using my teenage daughter. She laughs at my fat ass but we bonded and she started to train, too.

[–]DuffBude0 points1 point  (0 children) | Copy

I was already working out at home only, using adjustable dumbbells. I'm also planning to get back into taking walks with some of said weights in my backpack (rucking). If I didn't have those I would do the Recommended Routine on /r/bodyweightfitness.

[–]Rifleshoot0 points1 point  (0 children) | Copy

I’ve been doing bodyweight workouts and HIIT workouts with the wife. I’ve been mostly doing strength training since I’ve started lifting, and it’s eye opening how little actual conditioning I’ve been doing. So, I’m taking advantage of the situation and trying to get my heart in shape. I figure the increase in overall fitness will help fuel my heavy lifting when I get back in the gym.

[–]Cl_ARK0 points1 point  (2 children) | Copy

I've got a better setup in my house than I have at my gym...I just opt for gym under normal circumstances for the bro time.

replacement for Squats and Deadlifts

Plyometrics are your best bet if you wants to build power. Keep it simple. Plyometrics aren't conditioning.

Jump as high as you can and bring your knees to your chest x5. 30-50 total reps. Spend as little time on the ground as possible. Low reps, full rest. Don't make it conditioning.

Depending on how locked down your local area is, 20-40 yard hill sprints. Full rest - walk down, 1-2 min. More distance or less rest will tank the intensity and turn it into conditioning.

Single leg squats on a box work pretty well. (

Or Single leg squats from a chair...sit on a chair, stand up with just 1 foot on the ground.

Can be a decent opportunity to improve your movement patterns. Pay attention to how your knees track. If they fold in, you're doing it wrong.

[–]Balls_Wellington_Main Event + Coronavirus0 points1 point  (0 children) | Copy

Seconded on sprints. They blow, but they're great for explosive strength.

[–]UsefulWalk4[S] 0 points1 point  (0 children) | Copy

Solid stuff. I'm going to implement the sprints and the single legs. I've been doing box jumps already, seems pretty comprable to the jumps you've recommended.

[–]pyth0ns[🍰] 0 points1 point  (0 children) | Copy

As someone that was benching 2x plates and squatting 3x plates for reps as the norm... Being told to do home workouts, DOES NOT CUT IT!

That said, I am taking this on the chin (ya dirty fucks) and adapting.

I am going super shredded mode and will bulk on mass, once gyms reopen.
By doing this, I am cutting out 1x meal a day that I normally would consume (due to the less activity/movement on my behalf being locked in a house all day everyday).

I bought a gym bike and a set of 30-40lb dumbells and 15-20lb dumbells.

Pretty much do this
Exercise 1: Pushup and Bicep combo
I do variations of pushups, 15 reps 4 sets of each
(regular, decline, wide, close, regular/wide/close clap, etc)
For every 2x sets of pushups, I throw in 15x reps of bicep curls alt between 30/40lb (full focus, full form)
End of workout, I've done 200+ pushups and 150+ bicep curls.

Exercise 2: 1 hour non stop on the gym bike at a good intense/pace - generally drenched by the end of it and my quads are burnt out.

Exercise 3: Shoulders and triceps
I do variations of standing shoulder military raises with the 30/40lb
Shoulder cross over raises
Seated military raises
Triceps are basically kickbacks, raises, etc with the 15/20lb dumbell

Exercise 4: Sprints in the park, pullups on a tree
I sprint up/back the size of a kids soccer field for 3x sets and give myself 15 sec rest per set (mini Tabata)
Then I go to a tree, jump up and do 12-15 pulluips.

Repeat for around an hour.

Other form of exercise... Catching up on shit tonne of gardening (wicked hayfever) house repairs, extra walks for the dog, etc.

[–]becoming_alpha0 points1 point  (0 children) | Copy

I've got my power rack in the garage and hitting new PRs (probably since I'm sleeping better during quarantine), so the only thing I'm missing is the flye and lat pulldown machines at the gym.

If you didn't plan ahead, make due the best you can. On vacation with a crappy gym at the hotel, I put my wife on my shoulders and squatted her. That's not even warm up weight normally, but better than the 10 pounds you're using.

[–]brianmcg3210 points1 point  (0 children) | Copy

I've got a squat rack and 350lbs of olympic weights in my basement. Best investment I ever made.

[–]Deathmetal_deadlifts0 points1 point  (0 children) | Copy

At least one kettlebell plus this and this. Works for me.

[–]ObjectionTrue0 points1 point  (0 children) | Copy

Find an F3 bootcamp workout near you. It's free, open to all men, outdoors and peer led. I've been doing it over 2 years (plus lifting), and it incorporates excellent bodyweight work:

And you'll meet some great guys

You can kill a man, but you can't kill an idea.

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