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Display Name Post: Bunker Sessions        (Topic#37147)
padddleperson
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Total Posts: 27
03-17-20 03:53 PM - Post#895730    



My kids are sick of me saying " Come on we have to go for a walk in the woods for our daily dose of phytoncides"...which is a substance plants give off that supposedly boost your immune system. Regardless being in the woods is good for you in many other ways that make you happier and hardier. Well...other then the EEE carrying mosquitos and Lyme disease carrying ticks up here...sigh
 
BrianBinVA
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Total Posts: 3853
03-18-20 08:49 AM - Post#895754    



  • Arsenio Billingham Said:
I tend to believe the idea of "when life gets complicated, simplify." Things are pretty complicated right now, so tomorrow morning I'm going to drag my 24kg kettlebell out to my kids swing set, do alternating sets of 1 clean, 1 press, 1 squat on each side, followed by a pull-up. Lather, rinse, repeat. Luckily there's a huge reservation near me that's still open, so in the afternoons I'm planning on heading out there for walks with my family to get some fresh air and avoid cabin fever.



I'm all for simple, for sure. May be doing a lot of one-kb stuff for awhile...
"You are not good enough to be disappointed."

-- Dan John

"I play real sports, not trying to be the best at exercising."

-- Kenny Powers


 
DanMartin
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Total Posts: 20199
03-18-20 09:29 AM - Post#895757    



Once again...the DMPM will see us through.
Practice what you suck at.


 
AAnnunz
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Total Posts: 22793
Bunker Sessions
03-18-20 10:17 AM - Post#895760    



  • BChase Said:
I love training a kettlebell in the garage, going to be 73 here Friday, looking forward to doing it and jumping rope.



Happy Birthday, young man!!!I

I've become a Garage Gorilla, too. Hopefully, I'll be back in the gym to celebrate my 74th with my gymmates in May. Last year, the theme was "Whiskey and Deadlifts". Won't be as much fun to repeat that while self isolating, but at least I won't have to find someone sober enough to drive me home.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.




Edited by AAnnunz on 03-18-20 10:19 AM. Reason for edit: No reason given.
 
BChase
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Total Posts: 502
Re: Bunker Sessions
03-18-20 12:16 PM - Post#895767    



  • AAnnunz Said:
  • BChase Said:
I love training a kettlebell in the garage, going to be 73 here Friday, looking forward to doing it and jumping rope.



Happy Birthday, young man!!!I

I've become a Garage Gorilla, too. Hopefully, I'll be back in the gym to celebrate my 74th with my gymmates in May. Last year, the theme was "Whiskey and Deadlifts". Won't be as much fun to repeat that while self isolating, but at least I won't have to find someone sober enough to drive me home.





Oops, degrees, Al, I did turn 51 last month!

Basement workout today.

Double Front Squat Kettlebells 70's
8 x 5 alternated with Double Rows 8 x 5

TGU 70 5 each side

Two hand Swings, sets of 10-15 until I got to 200 with an 88.
 
AAnnunz
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Total Posts: 22793
Re: Bunker Sessions
03-18-20 12:44 PM - Post#895769    



  • BChase Said:
  • AAnnunz Said:
  • BChase Said:
I love training a kettlebell in the garage, going to be 73 here Friday, looking forward to doing it and jumping rope.



Happy Birthday, young man!!!I

I've become a Garage Gorilla, too. Hopefully, I'll be back in the gym to celebrate my 74th with my gymmates in May. Last year, the theme was "Whiskey and Deadlifts". Won't be as much fun to repeat that while self isolating, but at least I won't have to find someone sober enough to drive me home.





Oops, degrees, Al, I did turn 51 last month!

Basement workout today.

Double Front Squat Kettlebells 70's
8 x 5 alternated with Double Rows 8 x 5

TGU 70 5 each side

Two hand Swings, sets of 10-15 until I got to 200 with an 88.





Strong work!
Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.


 
Will Linn
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Total Posts: 16
03-20-20 04:19 PM - Post#895872    



Back on the kettlebells over here now the UK is closing everything. And just counting myself lucky I still have a job as many have lost theirs.

Training now looks like this

Workout A | Double kb focus
- squats
- clean and press

Workout B | Easy bodyweight session

- Todays was a complex. Either 10 reps or 10 second holds
1) Squat
2) Walk outs (only to press up position)
3) Press ups
4) Plank
5) Bird dog
6) Glute bridge
7) Lying leg raises

Rinse and repeat a few times

Workout C | Single kb focus
- squats
- press
- swing
- row

Just going ABCBABCB

Been working out with my partner too, and it reminded me how fun having a training partner can be. Relationship gains!

Take care all
 
RupertC
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Total Posts: 1351
Re: Bunker Sessions
03-21-20 08:45 AM - Post#895896    



  • RupertC Said:
  • BrianBinVA Said:
I need to do something every day. I just do. If I can't much leave the house, I've got to at least move, so nothing can be so hard that I can't go the next day.



This is exactly what I'm finding on lockdown in Spain. Not being able to go for a walk, let alone doing any roadwork, is brutal if you've been active your whole life.



Here's what's been working for me on lockdown in Spain. Every morning, I've been doing a 30-minute session based on martial arts basics, coordination exercises (juggling / agility ladder / crawling / tumbling) plus some mobility work. I find pullups fit well into this session on my heavy and medium days.

I then do light sessions two evenings per week. These are basically the same as the morning sessions, with maybe a little bit more martial arts basics. I do medium sessions another two evenings. These are based around jump rope, loaded carries, kettlebell swings and pushups. Then I do heavy sessions another two evenings. This is my usual Southwood-ish training, with swings, pushups and grip work as a finisher.

Because nobody can go out, any of these sessions can get a bit family-oriented. So, one of my kids might borrow my jump rope or my wife might ask me how to do kettlebell swings. All good! I am taking the seventh evening off and putting on some nice clothes instead of slobbing around in a tracksuit...
"If I had eight hours to chop down a tree, I'd spend six hours sharpening my ax"




Edited by RupertC on 03-21-20 08:46 AM. Reason for edit: No reason given.
 
BrianBinVA
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Total Posts: 3853
Bunker Sessions
03-22-20 09:34 AM - Post#895938    



Nice job, Rupert. It's not clear to me -- are people in Spain still allowed to leave the house to go for walks (alone)? In the parts of the US with shelter in place orders in effect, outdoor running/walking/hiking is still allowed, if social distance is maintained. Brutal if you can't leave the house at all.

My general schedule has been:

AM: walk, 100 swings, 3 x 3 front squats or 5 DL singles (light)

mid-day: walk and family yoga (via YouTube instructor)

Late afternoon: walk and another session -- usually 2-kb long cycle or something that involves pressing and/or carries. Not trying to destroy myself, just getting some work in.

"You are not good enough to be disappointed."

-- Dan John

"I play real sports, not trying to be the best at exercising."

-- Kenny Powers




Edited by BrianBinVA on 03-22-20 10:09 AM. Reason for edit: No reason given.
 
RupertC
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Total Posts: 1351
03-22-20 09:55 AM - Post#895941    



  • BrianBinVA Said:
Nice job, Rupert. It's not clear to me -- are people in Spain still allowed to leave the house to go for walks (alone)? In the parts of the US with shelter in place orders in effect, outdoor running/walking/hiking is still allowed, if social distance is maintained. Brutal if you can't leave the house at all.



Cheers! We are allowed to take the rubbish out or to go to the nearest supermarket or the chemist and that's about it. Some people can go to work or care for vulnerable people, but most have to stay inside most of the time. You can walk a dog but not take kids to the parks, which are closed.

Going to the supermarket is actually quite weird. They let in limited numbers, so you have to queue up outside and wait for people to leave. Everyone keeps a distance of a couple of meters. You see lots of plastic gloves and face masks.

I would work on the assumption that something not too different is coming to the rest of the world. If all shops except supermarkets are closed, what will you run out of? Think stationary, ink for the printer, etc. I really regret not buying a handful of pens!
"If I had eight hours to chop down a tree, I'd spend six hours sharpening my ax"


 
BrianBinVA
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Total Posts: 3853
03-22-20 10:11 AM - Post#895943    



Yes, I imagine those same sorts of restrictions are coming to us as well...
"You are not good enough to be disappointed."

-- Dan John

"I play real sports, not trying to be the best at exercising."

-- Kenny Powers


 
aussieluke
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Total Posts: 4916
03-22-20 10:38 AM - Post#895946    



Occurred to me there’s some irony in all the years of forum posts and Facebook questions and all the articles and blog posts along the lines of “if you were stuck on an island with only one kettlebell/barbell/no equipment etc, what would you do...”

...well folks, here we are!
Log


 
aussieluke
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Total Posts: 4916
03-22-20 10:41 AM - Post#895947    



Also it was reported today that since the idea of lockdowns and gym closures were coming here next, people moved on from panic buying beans and toilet paper and moved on to clearing the shelves of home gym equipment.
Log


 
Steve Rogers
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Total Posts: 4856
03-22-20 02:42 PM - Post#895956    



  • aussieluke Said:
Occurred to me there’s some irony in all the years of forum posts and Facebook questions and all the articles and blog posts along the lines of “if you were stuck on an island with only one kettlebell/barbell/no equipment etc, what would you do...”

...well folks, here we are!


Yes we are, though in my case by nature I tend to social distance so I've been here for quite a while. Consequently I have a pretty nice home gym and don't have participate in the run on home gym equipment.
"Coyote is always waiting, and Coyote is always hungry."


 
vegpedlr
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Total Posts: 950
03-22-20 03:39 PM - Post#895960    



  • aussieluke Said:
Occurred to me there’s some irony in all the years of forum posts and Facebook questions and all the articles and blog posts along the lines of “if you were stuck on an island with only one kettlebell/barbell/no equipment etc, what would you do...”

...well folks, here we are!


That was the reason for the thread. Let's get as many of those desert island ideas out there for people to peruse, and stay enthused, while hunkered. For those of us with a home gym, it's business as usual, but I'm hoping for some great creative limited equipment ideas for the those who used to train at a gym.

Any cool DMPM variations?
 
Old Miler
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Total Posts: 1242
03-22-20 04:02 PM - Post#895965    



We had built a nice summer gazebo thingy - two sides closed, two side open - to sit with friends in this summer.

Today it became the gym. When I got out all our gym equipment, I realised there was a lot! Helped clear out the shed properly too. 110kg of barbell, 4 kbs, a gym bench, 2 bands, TRX, gym rings hanging from a tree.

I printed out a week of park bench workouts from the generator and taped them to the walls. I ought to go further and write the day of the week on top of each of them; otherwise analysis paralysis will strike.

UK is encouraging running and biking solo - in fact today they banned cars from Richmond Park, making it even better - so I ordered my wife a new bike.

If we can just keep to a routine, the family will be in great shape by summer. ..
 
BChase
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Total Posts: 502
03-22-20 09:50 PM - Post#895981    



Popped my SI joint, again. Trip to the chiropractor Friday to re-align. Doing 30 days of Yoga with Adriene and walking 4-5 miles a day.
 
iPood
*
Total Posts: 1835
03-23-20 02:28 AM - Post#895983    



  • BChase Said:
Popped my SI joint, again.



Aw, man... that sucks!
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."

Dan Martin


 
BChase
*
Total Posts: 502
03-23-20 08:48 AM - Post#895989    



  • iPood Said:
  • BChase Said:
Popped my SI joint, again.



Aw, man... that sucks!



Thanks, It's fixed, the good news is I'll gain flexibility and rest the body a little.
 
Old Miler
*
Total Posts: 1242
03-23-20 03:35 PM - Post#896004    



  • BChase Said:

Thanks, It's fixed, the good news is I'll gain flexibility and rest the body a little.




That's lucky. Because real soon now, you won't be able to see people for minor injuries. People, be careful - just don't overtrain and get injured now you have all this time!
 
BrianBinVA
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Total Posts: 3853
03-23-20 04:04 PM - Post#896010    



  • Old Miler Said:
  • BChase Said:

Thanks, It's fixed, the good news is I'll gain flexibility and rest the body a little.




That's lucky. Because real soon now, you won't be able to see people for minor injuries. People, be careful - just don't overtrain and get injured now you have all this time!




Agreed. I'm guessing there will be plenty of people pushing hard for PRs and other milestones with all this time (in theory) to train. Prolly not a good idea...
"You are not good enough to be disappointed."

-- Dan John

"I play real sports, not trying to be the best at exercising."

-- Kenny Powers


 
BChase
*
Total Posts: 502
03-24-20 02:47 PM - Post#896057    



  • Old Miler Said:
  • BChase Said:

Thanks, It's fixed, the good news is I'll gain flexibility and rest the body a little.




That's lucky. Because real soon now, you won't be able to see people for minor injuries. People, be careful - just don't overtrain and get injured now you have all this time!




You're right. It's funny, I've done 4 days of it and when I twist myself into a pretzel doing the yoga for 25 minutes a day, , it's hitting all the spots I need. Lower back, hips. Got my 10k steps in walking today.
 
Ramtrick Swayzbo
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Total Posts: 137
03-24-20 07:01 PM - Post#896065    



Nice little session this AM:

7 push ups - 10kg plate on back.
7 chins ups - bodyweight.
5 push ups - 20kg weight on back.
5 chin ups - 10kg.
3 push ups - 25kg weight on back.
3 chin ups - 15kg.

The above ran through three (3) times (45 reps each exercise).

Then

7 x Goblet Squat - 48kg on slant board.
7 x ab wheel.
5 ""
5 ""
3 ""
3 ""

The above ran through two (2) times (30 reps each exercise).

Loved it.
"A sunset fixes everything"

www.activelifeandlive.wordpress.com


 
DaveWillis1978
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Total Posts: 10
03-25-20 06:53 AM - Post#896077    



Hi Everyone,

Thought I'd jump on this topic quickly. We're pretty much in Lockdown here in the UK now so I decided to try and get some stuff online to train at home. Managed to get hold of a 24kg KB and already have an ab wheel and a jump rope (so pretty minimal).

Was going do an easy strength style workout as follows;

Workout A
Sumo Deadlift - 2x10
Bulgarian Split Squat - 2x5 (each leg)
Bent Over Row - 2x5 (each arm)
Overhead Press - 2x10 (holding the KB with both hands, I'm not strong enough to do it with each individual arm!)

Workout B
Suitcase Deadlift - 2x5 (each side)
Goblet Squat - 2x10
KB High Pull - 2x5
PushUp (hands on KB) - 2x10

Will cycle through A/B/A/B/A etc

Each workout is proceeded with 2 x 5 Mins of Jump Rope and followed by 75 KB Swings, Farmers Walk of some kind and Ab Roll Outs.

I'm sure the sets/reps will evolve over time but starting with larger numbers (compared to Easy Strength) for the bigger lifts seemed to make sense with using a lighter weight.
 
thomasjbarrett
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Total Posts: 34
03-25-20 11:34 AM - Post#896090    



Wii and PS4 VR games are fun for the kids to stay active. I've been hinting at dedicated exercise sessions, but they're not interested and I don't want to force anything while we're still on "break". Once remote schooling starts and they have a phy ed expectation, that may change.

For myself, I haven't made any changes to my daily workouts, I've been inside for barbell/kettlebell sessions and running on the treadmill anyways (Minnesota winters). The only change I've made is setting up a pull up bar and 20kg KB next to my desk, and when I take breaks I'll knock out a few push ups/pull up/swings, or do some stretching. Once I hit 100 swings & push ups and 10 pull ups, I'm done with that for the day.
This, too, shall pass


 
Old Miler
*
Total Posts: 1242
03-25-20 03:56 PM - Post#896103    



  • DaveWillis1978 Said:
Managed to get hold of a 24kg KB and already have an ab wheel and a jump rope (so pretty minimal).




You can tap exactly this into Dan's workout generator and it will give you workouts. If ever a software-as-a-service was right for it's time, this one is!
 
NSmith
*
Total Posts: 132
03-25-20 06:19 PM - Post#896108    



Saw on a well known fitness/leadership guru guy's Instagram the following workout:

"Pull-ups. On the minute. 1-20. 1 minute rest. On the minute back down to 1. "

Not sure I believe that workout is actually possible, but thought it'd be fun to see how far I could get going up before I failed, and then work back down. I can usually do 10 strict pullups "whenever".

Here's how I did. Going up:

Sets 1 through 6 were strict, collar bone to bar, back to dead hang.
Set 7 was a bit less strict at the top, but did them all.
Set 8 I failed on the 5th rep.
Took the extra minute rest after the failed rep.

Going down(number completed/Target number):
7/7
4/6
3/5
3/4
3/3
2/2
1/1

Definitely far less strict at the top with the descending sets. More like adams apple to bar than chest.

Pretty fun, ended up being 55 total pull ups for me in around 15 minutes. I think if you could do it to 10 and back down you would be an absolute freak.



vincit qui se vincit


 
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