Beef's home routines

[Big Beef]

I don't think I will be making it to the gym tomorrow, so I will be doing some chest work at home. This is the routine I plan on doing...

Chest

Cardio: run 1 mile in the neighborhood. Going to be hot, so there will be lots of sweat!

Standard push-ups: 1 set of 20 slow reps to get good & warm.

Push-ups with heavy band: 5 sets of 15-20. These will be done on push-up bars, with a heavy band wrapped around my back.

Elevated push-ups: 5 sets of 15-20. Just putting my feet on something to target upper chest. These are also done with push-up bars.

Single arm band flyes: 4 sets until failure each set. I throw my heavy band over my pull-up bar, double it up & do similar movement to typical cable flyes, except only using 1 arm.

Any time I do push-ups, I do my reps slow. For many guys, push-ups will be easy, so slow, controlled movement is best, imo. I will usually hold for a few seconds on my last rep, to really get my chest burning!

 

[Rot-Iron66]

This thing looks decent for those who travel, or even home workouts. Price is totally insane. A DIY one could be made Im sure.
If this guy lowered his price by more than half, maybe he'd sell a few... (Though, there are a lot of suckers out there, so who knows).

https://www.x3bar.com/

 

[Big Beef]

I just looked the price up... wow! Your right about it being expensive. It does look interesting, but way to much for what you get, imo. If the price is lowered sometime, I will consider it. I think your right though, that it shouldn't be hard to make one of my own.

 

[Big Beef]

I did a home chest routine today & I got a really good pump from it. I thought I'd share it. Had my gf assist me with this one. She sat on my back for the flat push-ups & pressed on my upper back & shoulder blade area for the elevated push-ups.

Standard push-ups: warm up set of 25

Push-ups with push-up bars & woman on my back: 4 sets of 12 (she's not very big)

Elevated push-ups: 4 sets of 15, with her pressing on my upper back for added resistance.

Single arm heavy band flyes: 3 sets of 15

All reps were done using slow, concentrated rep speed. I usually do slow reps on chest movements. I think a lot of that explosive movement can take a toll on your shoulders, after so long. I hate it when I see guys bouncing or jerking the weight around on pretty much any lift because that is the only way they can get that many reps with that much weight... anyway, just ranting now. Hope you all have a great fathers day tomorrow!

 

[Big Beef]

Been quite a while since I've updated this thread. Recovering from my 2nd shoulder surgery, but getting close to hitting the weights again. Just got range of movement back & I'm strengthening it for a couple more weeks, before I get on a routine again. Doing cardio for the moment.

Anyway, I have known for a while that my posture is not the best, so I decided to do something about it. I have rounded shoulders & for anyone who has had this for many years & continues to lift heavy weights... you know it can cause some serious issues! All I am doing, is a few exercises & some stretching, to get everything pulled back & shoulders put back in a decent position. Long process, but hopefully it will work & be worth it.

For fixing rounded shoulders:

1. Shrugs- I can only do very light weight at the moment, but I will be doing these twice as much & more focus on form than ever! I used to load the bar heavy, like many guys & would have a slight lean. That is the exact opposite of what I will do. Perfect posture when executing movement & will hold for 2 seconds.

2. Reverse flyes (rear delts)- will also do twice as many of these. Another exercise I will go very light & will focus on squeezing rear delt. I will go slightly higher as well, so I can increase range of movement. Like many guys on this exercise too, I used to go way to heavy, but there is a point you hit where the upper back gets involved & that's not what I want. Will do these much more often too.

3. Rotator raise- just the name I'm giving it. While sitting on a flat bench, I put my foot on it as well, with my toe pointing to one of the ends of the bench. Than I put my elbow on my knee with a small amount of weight in my hand & rotate my shoulder forward, while keeping my elbow as still as I can & also keeping my forearm straight through the movement. This will give a great stretch on the rotator.

4. Roll it out- I use a foam roller & sometimes even a softball, to help release some tightness in my shoulders. Specifically the rear part of my shoulder.

5. Remember to stretch- probably one of the most common forgotten practices after exercising. I will stretch during & after all shoulder & chest routines.

6. Chilling out on bench press- definitely not working chest out as much as before. Two shoulder surgeries later, has helped me realize that it is just not worth it. I will lighten the weight on bench press & only work chest out once a week, unlike at least 2 times a week like I was doing before. Whole point is to lossen the chest & shoulder muscles, while pulling the rear muscles back & still getting a good workout once a week.

That is all I can think of off the top of my head, but I am sure I will have more to add later. Starting to realize what these guys have been saying is super important... "it's a marathon... not a sprint". Wise words!

 

[EMPIREMIND]

Not sure if you already do these, but they are pretty good, I really like to add them in. Idk if you have a bench or not, but you can do floor presses, push ups and dips the same way, hooking the bands on your thumbs and gripping the bar, or Db handles

https://youtu.be/pUNBXEdvhes

Also this next video, has some great shoulder stuff:

https://youtu.be/ijKc9U42aKg

 

[Big Beef]

I used to be able to do a shit ton of dips & probably still could, but that is one I gave up. Maybe I'll do them again some day. I have done floor presses before, but it's been a long time. Might try them with a heavy band sometime. I always just stuck to regular push ups or one arm push ups. I'm currently still in a adjusting period, trying to get used to what feels good to do for the moment & what I shouldn't do anymore.

 

[Big Beef]

& on that note, I will no longer be doing leg press! At least heavy leg presses.. like an idiot, I load it down with about as much weight as the press will handle & do it multiple times. I let pride get to me though & feel the need to go deep, which is not good, for those that didn't already know! Just found this out the hard way, by flaring up an old back injury. When I go deep, sometimes my back will start to roll & I will pay for it for several days. This time for a month! Longest recovery from that particular situation ever, for me.

I try to keep to home routines on this thread, but I thought I would add that, since it is fresh on my mind at the moment.

 

[EMPIREMIND]

& on that note, I will no longer be doing leg press! At least heavy leg presses.. like an idiot, I load it down with about as much weight as the press will handle & do it multiple times. I let pride get to me though & feel the need to go deep, which is not good, for those that didn't already know! Just found this out the hard way, by flaring up an old back injury. When I go deep, sometimes my back will start to roll & I will pay for it for several days. This time for a month! Longest recovery from that particular situation ever, for me.

I try to keep to home routines on this thread, but I thought I would add that, since it is fresh on my mind at the moment.

I’ve had to do some readjusting to my leg training recently due to a lumbar issue from deadlifts a few months back. I have been doing these and really torching my legs. I have been using a 120db and playing with tut, tempo and drop sets. Looks kinda girly but they work really well. Definitely good to do at home if you have some heavy dbs

https://youtu.be/Y_qWtwBhuXM

Also Bulgarian split squats are really good too. A drop set of those with iso holds before each drop will have your reaching for a bucket lol



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