Mar 16, 2011

Week 8.5: Gymming from Home

Why do we join gyms? Some folks don’t have the equipment, some need guidance, some want to socialise, while others associate exercise with gym and nowhere else.

For the past 2 months, I’ve gymmed at home. Mostly because I’m cheap and I don’t want to pay gym fees.

Image from sandersonj3 

All I have are dumbbells. So I did loads of presses, squats and lifts. For exercises like Inverted Rows or Pulls Up, I thought I needed specialised equipment.

That is, until I applied myself to finding alternatives. For Inverted Rows, I simply hung from the underside of my staircase landing. For Pull Ups. I reached up to the side of a staircase step and pulled myself upwards.

The point? When working out from home, it’s just a matter of finding out how to make use of whatever’s around you.

Bone Dry Days: 31 (since 12 Feb)
Bet Days: 29/60 (since 14 Feb)

PS: I’ll join a gym eventually. Probably when I hit 25 kg per arm or if I get a full-time job.


Front Day: Dropped Bicep Curls from Arnold Press. Whenever I increase weightage, it’s as hard as heck. I might continue working at this weight for 2 more sessions.

Back Day:  My work outs were spaced throughout the day. Morning for core and deadlifts. Afternoon for everything else. Didn’t quite complete my Inverted Rows because I wanted to run before the rain fell.

Running Day:  Meshed it together with my Back Day because I had to de-wart my sole the next day. Harder and slower running after my earlier workouts. 


Dates: 17-19 Mar

My last session before I head back into the army for 2 weeks. I’ve to figure out how to train during reservist. Wah lau.

  • +1 to all Push Ups (20X Standard; 18X Inclined)
  • +1 to 5kg Runs (2 X)

Training Routines

Dates: 14-15 Mar

Front Day

3 sets

  1. 6 X Lizard Crawls (4 X to and fro)

Exercises (3 Sets)
Weight: 18.5 kg/side

  1. 10 X Squats
  2. 5 X Reverse Lunge with Shoulder Presses
  3. 10 X Arnold Presses

Weight: 18.5 kg

  1. Isometric Lunges (30 sec)
  2. Isometric Sumo Squats (30 sec)


  1. 19 X Standard; 17 X Inclined Push Ups


  1. 2.5 km + 5kg runs (1 X)
    Timing: 20:10; Total: 2.5 km; Speed: 7.4 km/h; Ave rest: 0 sec
  2. 2 min of Skipping Rope

Back Day

4 sets 

  1. 10 X Straight-leg Deadlifts
  2. 10 X 2-armed Dumbell Snatch 
Exercises (3 Sets)
Weight: 18.5 kg/side
  1. 10 X Shrugs + hold for 10 counts on last rep
  2. 10 X Back Rows + hold for 10 counts on last rep
Weight: 18.5 kg
  1. 10 X Single-leg Deadlifts
Unweighted (4 sets)
  1. 10 X Inclined Inverted Rows;  6 X Single-arm Inverted Rows + hold for 10 counts on last rep
  2. 17 X Inclined Push Ups  
  3. 3+6 X Pull Ups


3 sets
  1. Planks: side & front & back (30 sec)
  2. Stretches


  1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
  2. Slope Running (4x 0.38 km)

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