the DOOM WORKOUT

[live-i-evil]

I do this for a living and I absolutely approve of all the info vidret has presented, as well as the way it's presented. Fucking top job and brilliant thread!

thanks partner

So awesome of you to do this thread. I've been doing calisthenics(weighted, non-weighted, unilateral, etc.) and have been thinking about adding weights to my training. It will mean going back to the gym and I really do like training at home but one obviously cannot replace the dead lift with calisthenics.
Brett, iherb.com has a lot of great vegan protein powders. You can find them at Whole Foods, too.

Thanks you can get very far with calisthenics but in my opinion you have to be even more certain of what you're doing and even more focused because of how difficult it can be to learn the movements of the body instead of hitting the gym and slapping weights on a machine. I'm sure you've read the book "convict conditioning"? it's got some good advancement ideas.

And yeah BRETT, never said what you can/can't eat but quorn and soy protein is afaik always allowed within vegan diets. if you're allowed milk and eggs you're golden

Sorry, been super busy. No milk, no cheese, no meat, no fish, no eggs. I've been grabbing protein powders at Whole Foods but yeah, soy protein happens a lot. Thanks again for all the info!

[humancertainty]

I haven't read Convict Conditioning although I have read a lot about it. You Are Your Own Gym by Mark Lauren and rosstraining.com have been my main soures of information.

[crohny]

Will be utilizing the shit out of this thread and You Are Your Own Gym once I am healed from surgery. Feel those two things plus krav maga will help me get back in shape.

[AngryGoldfish]

I see no problem avoiding gluten, pollen, dust, animal dander and alcohol in your food at all. alcohol might be boring, pollen is once a year, dust - sure that sucks but keep it clean.

Why would you eat pasta and sandwiches in the first place, really. eat the stuff you would've had WITH the pasta alone and make a sandwich out of the stuff you would've topped that sammy with - DONE.

well sure, I like sammys but it's in no way needed anywhere. If you don't notice the difference I don't see why you should quit though. Word of advice, stay away from additional carbs in food such as rice, pasta, potatoes all that stuff.
you don't really need it if you're trying to lose weight. it's nothing super-wrong with it, you just probably don't need it.

I eat gluten-based food stuffs because it's so easy and so cheap. It wasn't as hard to live the gluten-free diet at home because you could just eat two chicken breasts instead of pasta and chicken breast, but when you're out and about it becomes a whole lot harder.

I thought carbohydrates were OK in moderation and if they're good carbs like sweet potatoes and brown rice.

[Bassboar]

Great thread man.
I plan to compete in the Scottish games if the near future, so I plan to start working on my strength and endurance.
Right now I'm looking at a couple rounds with a sledge and a tire and a maybe some moderate lifting here and there.
I'm also looking to start boxing on the side, just for fun and to help me get in better shape.

[AngryGoldfish]

everything's okay in moderation, that's what moderation means
Carbs are still carbs though, there's nothing especially good with potatoes or rice. It won't spike your blood sugar like pure sugar/candy does but if you're trying to lose weight it's not going to add to your cause.



I updated the first posts with sets, rep ranges, the actual schedule, a talk about breathing and mobility and some stretching!

So you think I should cut down on carbs then? Hmmm.. this is going to be hard. But I want to lose weight so badly. I've lost so much confidence.

[AngryGoldfish]

Would I be able to post my weekly workout here and you critique it and offer your opinions? Would you mind?

[terminator]

I've always done squats and lunges for legs. what's the benefit of squats and deadlift by comparison (in regards to which muscles are engaged, etc)? i guess it's a lot easier to do more weight with the deadlift. is there more of a complimentary aspect of squat and deadlift?

btw, this is a great thread. you shouldn't have walls of speakers if you cant move them yourself. and you cant play convincing doom if you don't have god-complex-like confidence.

[AngryGoldfish]

if you can get access to a gym I would suggest doing the 6 movements I've described - if you want to add to that feel free.

bring it!

Chest, Shoulders & Triceps - Monday

[3 sets, 1 minute rest]
Close / Wide / Medium hand Push-ups (10)
Side Lateral Raises (10 per arm)
Plank Rows (10)
Dumbbell Front Raises (5 per arm)
Standing dumbbell press (12)
Shrugs (15)

[4 sets, 1 minute rest]
Dumbbell Flys (10)
Hip Dumbbell Press / Chicken Press (10)
Dumbbell Press / Close grip Press (10)

[4 sets, 1 minute rest]
Chair Dips / Body weight Dips (10)
Triceps Kick-backs (10)
Tricep Dumbbell Extension (10)



Back, Biceps & Traps - Tuesday

[4 sets each, 45 sec rest]
One arm Rows (12 per arm)
Bent over Rows (10)
High Underhand Rows (12)
Dumbbell Good Mornings (10)
Floor Star Back Stretches (10)

[2 sets each, 10 reps, 2 minute rest]
Biceps curls / 20 Body weight Squats
Hammer curls / 30 Side to side Lunges
Reverse grip curls / 20 Weighted Squats
Zottman curls / 100 Jump Ropes
Concentration curls / 50 Mountain Climbers


Legs & Abdominals - Wednesday

Lunges (10 per leg)
Jumping Rope (50)
Weighted Lunges (5 per leg)
Quick Sit-ups (10)
Weighted crunches (10)
Cross Crunch (10) [2 sets/45 sec rest]

Squats (10)
Jumping Squats (10)
Single Weighted Squats (10)
Low Leg Raises (10)
Medium Leg Raises (10)
Full Leg Raises (10) [2 sets/45 sec rest]

Calf Raises (20)
Mountain Climbers (50)
Weighted Calf Raises (10)
Floor Bicycle kicks (30)
Leg Pull-ins (10)
X Pull-ins (10) [2 sets/45 sec rest]

Kick-backs (20 per leg)
High Knees (50)
Dumbbell Good Mornings (10)
Plank (30 sec)
Twisties (20)
Weighted Twisties (10) [2 sets/45 sec rest]

[whiskey_face]

you guys dont wanna know my work out. it involves 45 pound erosion control blocks and a FUCK LOAD of lifting all day everyday.

[AngryGoldfish]

Each workout only takes about 30-45 minutes though. How do I condense, and what do I remove, without sacrificing on time spent working out?

[terminator]

you guys dont wanna know my work out. it involves 45 pound erosion control blocks and a FUCK LOAD of lifting all day everyday.

damn. it's cool though when you have a show and moving your whole band's equipment is no big deal. I consider my job band gear moving/loading practice.

ps: I think I pulled my groin

[black mess]

Does anybody have a link for a good workout plan that I can do at home, without equipment? I do a lot of cardio - i run around 6 miles 6 days a week - but I'm really skinny and I wanted to grow some muscle.

[black mess]

I mean, I don't want to be huge but my legs look way more toned than my upper body.

[AxAxSxS]

Great stuff Vid! I've been doing and leading PT for years and have seen a lot of good idea guys proclaim this or that workout is the best. I totally agree with focusing on the basics, progression and nutrition. Simple is often best.