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My Social Distancing, At Home Workout Routine Log.

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Don Juan
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So, before I get started posting away here I would like to give a shout out to everyone on this forum. I hope all of you are staying sane, and safe. Hopefully this hasn’t effected your financial state or your health.

I have seen a lot of posts recently of at home workout ideas and questions regarding routines and such. I thought it would be really fun to log my routines and hopefully it’ll give some insight on how to get in a good workout at home. I know some of you guys have at home gym set ups, but some don’t. My at home routines are based off of calisthenic training which I do the majority of these weighted to help push myself to continue to meet my goals. Please feel free to ask any questions.

Also, I am not forcing these routines on anyone, nor am I forcing any program on anyone. Sometimes YouTube doesn’t always get the point across and seeing someone’s logs help in other ways mentally. THIS IS FOR INFORMATIONAL PURPOSES, NOT A PSSING MATCH
 

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Don Juan
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Monday 3-23-20.


At home leg day.
All exercises performed with 50lb pack.

Warm up: 3 sets
Tip-toe wall sits - 30sec
Crab walks -15 yards 4x
Stationary lunges - 15ea
2min rest before routine

Routine: 3 sets
Walking lunges - 50 yards uphill 2x
Wide squats - 50
Side squats - 25ea
Lateral Lunge + curtsy lunge - 15ea
Bulgarian Split Squat - 15ea steady 5ea burst
Calve Raises - 25ea 3 variations.
2min rest before next set.

15 sec rest in between each exercises on routine, no rest on warm ups.
 

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Don Juan
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Tuesday 3-24-20.


At home chest day
**No rest in between exercises**

Warm up: 2 sets, 1min break after each set
Plank hold - 45sec
Plank side hold - 45sec
Plank knees to elbows - 45sec
Low plank to high plank - 45sec

Routine: 3 sets, 2 sets weighted 50lb pack, 2min break after each set.

Regular push ups - 25, 20, 15
Diamond push ups - 20, 15, 10
Pseudo Push ups - 25, 15, 10
Wide Push Ups - 20 , 20, 15
Decline Reg Push ups - 20, 15, 10
Decline Diamond Push Ups - 15, 15, 10
Decline Wide Push Ups - 20, 15, 15
 

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Don Juan
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Wednesday 3-25-20:

Today I used some things I acquired from work to get this in. I work in the comms industry and we have ropes, pulleys and pipes that weight around 50-90 pounds. I also have 15 and 30 pounds dumbbells at home I used.

At home arm day:

Tricep Kick Backs - 4 sets, 10-15 reps 2 set fail.
Tricep extensions - 4 sets, 10-15 reps 2 set fail.
Tricep behind the head extensions - 4 set, 10-15 rep 2 set fail.

Bicep curls - 3 sets, 8-15 reps all three set to fail
Bicep hammer curl - 8-15 reps all three to fail
Bicep preacher - 8-15 reps all three fail.
 

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Don Juan
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So a little late on this post. Shoulder day. 3-26-20.

Warm up: 2 sets, no break, 2min after each set.
Plank hold - 45sec
Plank side hold - 45sec
Plank knees to elbows - 45sec
Low plank to high plank - 45sec

Routine: 3 rounds, no break, 2min after each set.
Pseudo push ups - 25,25,20
Pike Push ups wide - 20,20,15
Shoulder taps - 60 sec
Lateral raises - 20,20,20
Anterior raises - 20,20,20
Posterior Raises - 20,20,20
Elevated Diamond Pikes - 15,12,10

Nothing was weighted but the raises,20lbs.
 
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Don Juan
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Yesterday I received my titan pull up bar system! Installed on the side of my house, really easy. I’ll post some pictures showing what I have for a set up on back. It’ll help you guys understand my routine.

Warm Up: 3 sets, no break, 1min break after each set.

Scapula Shrugs - 15
L Sit Holds - 30 sec
Hanging Leg Raises -10

Routine: 3 sets, No breaks, 1 min break each set
Reverse grip wide/reg/close - 12
Commando pull ups - 12
Aussy wide/reg/close - 12
Jump Negative wide reverse - 18
Single arm Lat pulls - 20,15,15
Standing Lat Pulls - 20,15,15
Close grip Rows - 20,20,15
Reverse Close grip rows - 20,15,12
RDL - 15,15,15,15 (extra set at the end)

I am using shackles from my shop in a nose bag to have weight. This totals to about 130 pounds total. Not all pulls or rows were done with 130.
 

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Don Juan
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I’ll be resting for the weekend. Well, for the most part. A lot of outside work to be done around my land per the wife :D. If this interests anyone further I’ll continue to post next week just let me know.
 

Ohso-Phresh

Senior Don Juan
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Tuesday 3-24-20.


At home chest day
**No rest in between exercises**

Warm up: 2 sets, 1min break after each set
Plank hold - 45sec
Plank side hold - 45sec
Plank knees to elbows - 45sec
Low plank to high plank - 45sec

Routine: 3 sets, 2 sets weighted 50lb pack, 2min break after each set.

Regular push ups - 25, 20, 15
Diamond push ups - 20, 15, 10
Pseudo Push ups - 25, 15, 10
Wide Push Ups - 20 , 20, 15
Decline Reg Push ups - 20, 15, 10
Decline Diamond Push Ups - 15, 15, 10
Decline Wide Push Ups - 20, 15, 15
Cool, thanks for sharing your routine. Is your pack a specialty weight vest?

Also, what is:
Pseudo push-up
Decline push-ups?

Is there any thing to be mindful of to prevent shoulder injuries with the pushups?
 

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Don Juan
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Cool, thanks for sharing your routine. Is your pack a specialty weight vest?

Also, what is:
Pseudo push-up
Decline push-ups?

Is there any thing to be mindful of to prevent shoulder injuries with the pushups?
No problem man! So what I am using currently is not a specialty vest. It is a weighted ruck, weights are shackles. They easily distribute weight evenly.
I do own a Heria 35lb vest but for certain days that isn’t enough for me.

One thing I learned when first dipping into calisthenics heavily was implementing a very good warm up and practicing perfect form. I used a lot of plank work to engage my core and put progressive pressure on my shoulders to help warm them up. You can also use resistance bands for this as well.

Form is key with calisthenics, rule of thumb with pretty much everything is 1 good form rep is better than 10 bad reps.

I attached some photos showing pseudo and decline. Decline is the one with the chair. :)
 

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Don Juan
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Also, for anyone wondering where I get the majority of these exercises I use Thenx. It’s Chris Herias app. Very informative, he break down form per exercises and gives routines.
 
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xplt

Senior Don Juan
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Also, for anyone wondering where I get the majority of these exercises I use Thenx. It’s Chris Herias app. Very informative, he break down form per exercises and gives routines.
Good Threat!

I will have a look at the app.

I‘m trying routines from Mark Lauren right now. Do you have experience with his routines?
 

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Don Juan
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Good Threat!

I will have a look at the app.

I‘m trying routines from Mark Lauren right now. Do you have experience with his routines?
I’m not a fan personally. Chris Heria is a world calisthenic champion. It’s hard not to follow such a solid program. Plus that’s who I started with years ago. If it works though, use it!! It’s all what us, as individuals, feel comfortable with.
 
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DEEZEDBRAH

Master Don Juan
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Yesterday I received my titan pull up bar system! Installed on the side of my house, really easy. I’ll post some pictures showing what I have for a set up on back. It’ll help you guys understand my routine.

Warm Up: 3 sets, no break, 1min break after each set.

Scapula Shrugs - 15
L Sit Holds - 30 sec
Hanging Leg Raises -10

Routine: 3 sets, No breaks, 1 min break each set
Reverse grip wide/reg/close - 12
Commando pull ups - 12
Aussy wide/reg/close - 12
Jump Negative wide reverse - 18
Single arm Lat pulls - 20,15,15
Standing Lat Pulls - 20,15,15
Close grip Rows - 20,20,15
Reverse Close grip rows - 20,15,12
RDL - 15,15,15,15 (extra set at the end)

I am using shackles from my shop in a nose bag to have weight. This totals to about 130 pounds total. Not all pulls or rows were done with 130.
Nice bro. Look into parallets.

Do handstand push up's. Use a wall or a tree to assist. Cavalier did pull downs using a back pack weighted with it attached to a long sheet tossed over a pull up bar. You can get super creative.
.
Buy gymnastics rings. You are set from there.
 
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