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Quarantine Fitness - What's Your Routine?

manth0ny

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I enjoy going through my S.A.V.E.R.S each morning - Thanks Hal Elrod! For exercise though I bike 3 times a week, and every other day do a different routine from Darebee 100 Non Equipment Workouts (one day is strength and toning, another is Ab/core exercise, the third is usually shadow boxing type exercises and the last is strictly stretching). This hasn't been just through the quarantine though. I started it out a little over a year ago when I was bulbous 283 lbs - the heaviest I've ever been. Now down to a puma-like 220 lbs and feeling great with a lofty goal of 205 lbs.
 

PaulNash

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I focus more on yoga and I also do 100 per day. Not so sophisticated, but still better than nothing. I also don't have any other equipment but some weights, but it's ok. For me it's enough, not trying to be a bodybuilder :D
 

Sid781

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Yoga, and running outdoors (as opposed to yoga and running at the gym during non-quarantine).
 
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Impacto

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I've always trained at home, so the current events didn't really affect my training too much. But since I changed countries 6 months ago, here in Italy I have no equipment, only the bands I took with me and I barely use them.

The last few months have been my best in terms of training and gains since I started more than 8 years ago... All I have is a metal pipe I found left on the balcony, dirty and forgotten covered with pigeon crap. I cleaned that sucker up and placed it above my desk and a chair, creating a pseudo pull bar. Obviously I can't do proper pull-ups, I have to do them seated but it still works.

A somewhat popular dude on youtube recommended prisoner style workouts just when the pandemic started, so I decided to try them out. It was such a good decision...

Basically all I do now is the main movements in a down ladder and I compliment them with a timed finisher. For example:

Pull-ups - I start with 12 reps, rest around a minute, then do 11, then 10 and go on until I reach 0
I do the same with chin-ups. Then I pick up my timer and set it to a minute, go underneath the pipe and do inverted rows as many as I can within that minute. When it expires I do back widows, 1 minute again as many as I can. I end it off with chin-ups, 1 minute again. After those brutal 3 minutes on top af a crap ton of pulling before that, I rest a bit and do the 3-minute segment again.

The whole thing takes around 40-50 minutes and after that the pump is UNREAL. I've never seen myself so swole after a training session, I just fell in love with this style of training.

So now I just do a pull-push-legs split in that order. For the push workout, it's the same thing - pike push-ups and regular push-ups in the down method, followed by diamond push-ups, triceps extensions of some sort, and side delt raises with the bands. I used to time the latter 3, but I actually enjoy going until failure on them so I scrapped that. This one is the longest session, usually about an hour.

And for the legs, I just do bodyweight squats with the down ladder again, but shorter rest (around 30 seconds) because for some reason I get discomfort above the knees if I rest too much between sets. After that, I get down on the ground and do a hamstring and glute routine, again 3x1 minute. I just took those from a program I used to do before and they actually work really well. Then, because I love my 3x1s I pick three ab movements and do the same, sometimes I add a 4th minute if I feel like it. And to top it all off, I jump rope for a while to destroy the calves and get some cardio in.

The key is to add a number on the ladder periodically. If you start with 10 push-ups this week, do 11 next week or the week after. And keep going. If the training gets too long for your taste, change the variation. Do them slowly and you have a whole new exercise. Or put some books on the ground to elevate your hands and feet to create a better stretch at the bottom. The possibilities are endless.

This is what I've been doing for the past 4 months and I've gained muscle mass against all odds. My food hasn't been optimal, and yet I gain muscle. My protein is super low by all common training standards, but I still progress. I've spent so much money on protein supplements and now I make better gains eating half the protein I used to. It actually pisses me off a bit :D

Anyways, I hope this helps somebody who is either bored with their current training regime or is in a difficult situation and doesn't have many options. Try it out and see if it works for you!
 

WillHurtDontCare

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Also, remember to take progress pictures so that you can see if your routine works. It's fun to look back and see the results.

Arm progress - August 2017 vs August 2020 (though I didn't start training arms seriously until last year).

I'm looking forward to forearm progress August 2021 vs August 2020.

34534
 

WillHurtDontCare

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Progress pictures from anyone else?

According to the CDC, in 2017-2018 42.4% of the adult population in the US was considered obese; with 9.7% of the population being "severely obese."

I can't even wrap my head those numbers - this means that nearly half of the adult population has given up on their health and having a fulfilling life.

The bar is so low that you could put in 1-2 years of dedicated training and call yourself an elite athlete.

I'm by no means an expert on weightlifting / bodybuilding, but if anyone wants resources that work, please let me know and I will point you in that direction.
 
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redshift

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I'm by no means an expert on weightlifting / bodybuilding, but if anyone wants resources that work, please let me know and I will point you in that direction.

I'd be interested. Mainly been doing bodyweight training but recently got a kettlebell and not quite sure what to do with it.
 

WillHurtDontCare

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I'd be interested. Mainly been doing bodyweight training but recently got a kettlebell and not quite sure what to do with it.

What size kettlebell? You can do a lot of dumbbell exercises with a kettlebell (presses, curls, lunges). You can also do swings or Turkish get-ups.
 
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redshift

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20 kg. Yeah, I know a bunch of those, it’s more about getting the form right etc. I just noticed you have a kettlebell workout in your first post. Are you still doing that ? If so, how were the results ?
 
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WillHurtDontCare

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20 kg. Yeah, I know a bunch of those, it’s more about getting the form right etc. I just noticed you have a kettlebell workout in your first post. Are you still doing that ? If so, how were the results ?

When the gyms reopened I went back to this bodybuilding routine, which is a modified version of Franco Columbo's 1983 Mr Olympia routine mixed with Vince Gironda's 8x8 splits.

2 days of workouts followed by 1 day off. No cardio.

Day 1 - Legs

Total Time: 75 Minutes
Squat – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets
  • 175 lbs x8[]
  • 175 lbs x8[]
  • 175 lbs x8[]
  • 175 lbs x8[]
  • 175 lbs x8[]
  • 175 lbs x8[]
  • 175 lbs x8[]
  • 175 lbs x8[]
Leg Press – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets
  • 210 lbs x8[]
  • 210 lbs x8[]
  • 210 lbs x8[]
  • 210 lbs x8[]
  • 210 lbs x8[]
  • 210 lbs x8[]
  • 210 lbs x8[]
  • 210 lbs x8[]
Leg Extensions – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets
  • 110 lbs x8[]
  • 110 lbs x8[]
  • 110 lbs x8[]
  • 100 lbs x8[]
  • 100 lbs x8[]
  • 100 lbs x8[]
  • 100 lbs x8[]
  • 100 lbs x8[]
  • This machine was on a different angle that made it harder. Research this further.
Barbell Lunge – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets
  • 125 lbs x8[]
  • 125 lbs x8[]
  • 125 lbs x8[]
  • 125 lbs x8[]
  • 125 lbs x8[]
  • 125 lbs x8[]
  • 125 lbs x8[]
  • 125 lbs x8[]
Day 2 - Chest

Total Time: 75 minutes

SA1 Bench Press - 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets
  • 140 lbs x8[]
  • 140 lbs x8[]
  • 140 lbs x8[]
  • 140 lbs x8[]
  • 140 lbs x8[]
  • 140 lbs x8[]
  • 140 lbs x8[]
  • 140 lbs x8[]

SA2 Cable Crossovers – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets
  • 40 lbs each arm x8 reps[]
  • 40 lbs each arm x8 reps[]
  • 40 lbs each arm x8 reps[]
  • 40 lbs each arm x8 reps[]
  • 40 lbs each arm x8 reps[]
  • 40 lbs each arm x8 reps[]
  • 40 lbs each arm x8 reps[]
  • 40 lbs each arm x8 reps[]

B1 Incline Bench Press – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets
  • 75 lbs x8[]
  • 75 lbs x8[]
  • 75 lbs x8[]
  • 75 lbs x8[]
  • 75 lbs x8[]
  • 75 lbs x8[]
  • 75 lbs x8[]
  • 75 lbs x8[]

C1 Dumbbell Pullovers – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets
  • 60 lbs x8[]
  • 60 lbs x8[]
  • 60 lbs x8[]
  • 60 lbs x8[]
  • 60 lbs x8[]
  • 60 lbs x8[]
  • 60 lbs x8[]
  • 60 lbs x8[]

D1 Dips – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets
  • BW minus 76 lbs x8[]
  • BW minus 76 lbs x8[]
  • BW minus 76 lbs x8[]
  • BW minus 76 lbs x8[]
  • BW minus 76 lbs x8[]
  • BW minus 76 lbs x8[]
  • BW minus 76 lbs x8[]
  • BW minus 76 lbs x8[]

Day 3 - Arms

Finish Time - 80 Minutes

SA1 - Cable push-downs: 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets
  • 150 lbs x8[]
  • 150 lbs x8[]
  • 150 lbs x8[]
  • 150 lbs x8[]
  • 150 lbs x8[]
  • 150 lbs x8[]
  • 150 lbs x8[]
  • 150 lbs x8[]

SA2 Standing dumbbell curls: 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets
  • 30 lbs x8[]
  • 30 lbs x8[]
  • 30 lbs x8[]
  • 30 lbs x8[]
  • 30 lbs x8[]
  • 30 lbs x5[]
  • 30 lbs x5[]
  • 30 lbs x5[]

SB1 Lying barbell triceps extensions: 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets
  • 48 lbs x8[]
  • 48 lbs x8[]
  • 48 lbs x8[]
  • 48 lbs x8[]
  • 48 lbs x8[]
  • 48 lbs x8[]
  • 48 lbs x8[]
  • 48 lbs x8[]

SB2 Barbell preacher curls: 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets
  • 60 lbs x8[]
  • 60 lbs x8[]
  • 60 lbs x8[]
  • 60 lbs x8[]
  • 60 lbs x8[]
  • 60 lbs x8[]
  • 60 lbs x8[]
  • 60 lbs x8[]
  • Keep seat lower so that you don't use your shoulders to lift the bar

SC1 Standing barbell extensions: 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets
  • 60 lbs x8[]
  • 60 lbs x8[]
  • 60 lbs x8[]
  • 60 lbs x8[]
  • 60 lbs x8[]
  • 60 lbs x8[]
  • 60 lbs x8[]
  • 60 lbs x8[]

SC2 Dumbbell incline curls: 8 x 8 - 2-0-2-0 Tempo
  • 20x2 lbs x2x8[]
  • 20x2 lbs x2x8[]
  • 20x2 lbs x2x8[]
  • 20x2 lbs x2x8[]
  • 20x2 lbs x2x8[]
  • 20x2 lbs x2x8[]
  • 20x2 lbs x2x7[]
  • 20x2 lbs x2x8[]

DS1 Reverse Barbell Curls - 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets
  • 43 lbs x8[]
  • 43 lbs x8[]
  • 43 lbs x8[]
  • 43 lbs x8[]
  • 43 lbs x8[]
  • 43 lbs x8[]
  • 43 lbs x8[]
  • 43 lbs x8[]

DS2 Behind the Back Barbell Wrist Curl
  • 105 lbs x8[]
  • 105 lbs x8[]
  • 105 lbs x8[]
  • 105 lbs x8[]
  • 105 lbs x8[]
  • 105 lbs x8[]
  • 105 lbs x8[]
  • 105 lbs x8[]

Day 4 - Deadlift + Shoulders

80 Minutes Total

A1 Deadlift – 5 x 5 - 3 minute rest between sets
  • 275 lbs x5[]
  • 285 lbs x5[]
  • 295 lbs x5[]
  • 305 lbs x5[]
  • 315 lbs x5[]

B1 Arnold Press – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets
  • 25 lbs x2x8[]
  • 25 lbs x2x8[]
  • 25 lbs x2x8[]
  • 25 lbs x2x8[]
  • 25 lbs x2x8[]
  • 25 lbs x2x8[]
  • 25 lbs x2x8[]
  • 25 lbs x2x8[]

C1 Lateral raise – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets
  • 15 lbs x2x8[]
  • 15 lbs x2x8[]
  • 15 lbs x2x8[]
  • 15 lbs x2x8[]
  • 15 lbs x2x6[]
  • 15 lbs x2x5[]
  • 15 lbs x2x4[]
  • 15 lbs x2x6[]

D1 Bent over reverse laterals – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets
  • 20 lbs x2x8[]
  • 15 lbs x2x8[]
  • 15 lbs x2x8[]
  • 15 lbs x2x8[]
  • 15 lbs x2x7[]
  • 15 lbs x2x8[]
  • 15 lbs x2x8[]
  • 15 lbs x2x8[]

E1 Alternating dumbbell front raise – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets
  • 15 lbs x2x8[]
  • 15 lbs x2x8[]
  • 15 lbs x2x8[]
  • 15 lbs x2x8[]
  • 15 lbs x2x8[]
  • 15 lbs x2x8[]
  • 15 lbs x2x8[]
  • 15 lbs x2x8[]


SF1 Roman Chair Situps
  • x25[]
  • x25[]

SF2 Crunches
  • x25[]
  • x25[]

SF3 Reverse Crunches
  • x25[]
  • x25[]

Day 5 - Back

Time Spent - 65 Minutes

Wide Grip Pull-up – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets
  • -82 lbs x8[]
  • -82 lbs x8[]
  • -82 lbs x8[]
  • -82 lbs x8[]
  • -82 lbs x8[]
  • -82 lbs x8[]
  • -82 lbs x8[]
  • -82 lbs x8[]

T-bar Row – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets
  • 75 lbs x8[]
  • 75 lbs x8[]
  • 75 lbs x8[]
  • 75 lbs x8[]
  • 75 lbs x8[]
  • 75 lbs x8[]
  • 75 lbs x8[]
  • 75 lbs x8[]

Seated Cable Row – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets
  • 90 lbs x8[]
  • 90 lbs x8[]
  • 90 lbs x8[]
  • 90 lbs x8[]
  • 90 lbs x8[]
  • 90 lbs x8[]
  • 90 lbs x8[]
  • 90 lbs x8[]

SA1 One Arm Dumbbell Row – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets
  • 45 lbs x2x8[]
  • 45 lbs x2x8[]
  • 45 lbs x2x8[]
  • 45 lbs x2x8[]
  • 45 lbs x2x8[]
  • 45 lbs x2x8[]
  • 45 lbs x2x8[]
  • 45 lbs x2x8[]

Hammer Grip Pull-ups – 8 x 8 - 2-0-2-0 Tempo - 30 second rest between sets
  • -94 lbs x8[]
  • -94 lbs x8[]
  • -94 lbs x8[]
  • -94 lbs x8[]
  • -94 lbs x8[]
  • -94 lbs x8[]
  • -94 lbs x8[]
  • -94 lbs x8[]

Day 6 - Arms (same routine as above)
 

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