Natural Freedom

When your busy and can't make it to the gym what exercises do you guys do?

List them, how to do them, and how many sets.

Bonus points: What are some good daily stretches for flexibility?

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"...There is only one thing you can do. Master that one thing!...What you must be doing is visualizing yourself at your most powerful. You don't need any external enemies. The only opponent you must fight, is none other than your own image."

I live 1 block from my gym, so that rarely ever happens, but there are some times where I wake up and feel like I have some energy to burn before getting down to the day (I work out at the gym usually 6pm), and on those days I'll go run some sprints in the park, maybe just jog around the neighborhood for a bit - just listen to the body and feel what its asking for.

You could also just do what these guys do...

http://www.youtube.com/watch?v=r65RBDeLvGY

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"The society gives you a map; I give you only freedom. The society gives you character, I give you only consciousness. The society teaches you to live a conformist life ... I give you an invitation to go on an adventure." - Osho

Cardio is really easy to do outside a gym. I either go swimming, do plyometrics or yoga at home, or go sprinting/jogging outside.

When working out at home, I do have to have a pull up bar. It's the only equipment I need. Basically, I follow the prison workout (not sure if that's what it's called), it's 6 excercises with varying degrees of difficulty that you progress towards: handstand push up, regular push ups, pull ups, hanging leg raises, bridge, squat. You work up towards a one armed handstand push up, one armed regular push up, one armed pull up, straight leg raises, bridge, and one legged squat.

I mix it up with some static gymnastic holds from time to time.

Gym is way, way better though. Nothing can really beat the deadlift.

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Take it easy, man. But take it.

Convict Conditioning :
http://www.naturalfreedom.info/viewtopi ... =27&t=2302

Zan Zhuang :
http://www.naturalfreedom.info/viewtopi ... 221&p=1335

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"The oaths of a woman I inscribe on water" - Sophocles

“There is nothing quite so useless, as doing with great efficiency, something that should not be done at all.” ― Peter Drucker

Methode Lafay- the best so far program I found on training in home. Got my version but it is in polish, I think it should be easy to find it in english

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Laying on the floor in a pool of blood and cum
My demons lay beside as I kiss them one by one
Then on that day I met a force that nothing will compare
I was born the son of evil when I fuck the devil there!

Fully agree.

To original poster: Also, there are tons of body-weight exercises you can do without equipment.
Do not come to have the gym as a crutch.

You can even do exercises in your chair at work as you work.. Not hard to work on parts of your body as you type away or speak on the phone..

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In building a statue, a sculptor doesn't keep adding clay to his subject.He keeps chiseling away at the inessentials until the truth of its creation is revealed without obstructions. Perfection is not when there is no more to add,but no more to take away.

I don't go to the gym. I do the convict workout and I use "building blocks" ( blocks that they use in construction in the Caribbean) , I also get wet (fully clothed) and jog in the sand on the beach.

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"I'd rather have no bitch than a half a bitch" Iceberg Slim

Also :

Contracting your bumhole :
http://www.naturalfreedom.info/viewtopi ... t=10#p5342

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"The oaths of a woman I inscribe on water" - Sophocles

“There is nothing quite so useless, as doing with great efficiency, something that should not be done at all.” ― Peter Drucker

Holy crap that's amazing! Convict Conditioning looks good too. I don't know what to do, I have a fitness plan I wanna use first but I need to go to gym for that.I think it's best to try one program a time.

Doesn't that help with multiple orgasms too?

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"...There is only one thing you can do. Master that one thing!...What you must be doing is visualizing yourself at your most powerful. You don't need any external enemies. The only opponent you must fight, is none other than your own image."

You´ll make a good deal if you buy free weights at 1kg/2€ ratio.

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This has worked well for me (11 day program)

1 Biceps + Triceps
2 Legs + Abs
3 Chest + Shoulders
4 Rest
5 Back + Abs
6 Triceps + Biceps
7 Legs + Abs
8 Rest
9 Shoulders + Chest
10 Back + Abs
11 Rest

Long Program: 20 sets, 12+8
(Day 1: Biceps 12 sets Triceps 8 sets) (Day 6 reversed; Triceps 12 sets Biceps 8 sets)

Short Program: 12 sets, 7+5
(Day 1: Biceps 7 sets, Triceps 5 sets)

Other:

20/12+8
18/10+8
16/9+7
14/8+6
12/7+5

reps matter not; always to failure and beyond. 3-20 reps.
if I feel I need extra rest, then there's days 12 and 13

Currently: 97-98 kg / 214-216 lbs and growing
(resistance bands, Convict Conditioning, boulder throwing for explosive strength)

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How Do Resistance Bands Compare to Weights

JamesGrage Undersun Fitness

YouTube ~ 14 min

https://www.youtube.com/watch?v=xf9QQBc_7e4

+ Can resistance bands get the same results as weights?
+ Progressive Resistance as it relates to Progressive Overload
+ Which resistance bands does James use?
+ Variable Speed of reps (time under tension)
+ Training Fast Twitch Muscle Fibers with resistance bands
+ Free Range of Movement with resistance bands
+ Mechanical Tension of weights vs resistance bands
+ Linear Variable Resistance (LVR) with bands
+ Resistance in Multiple Planes with resistance bands
+ Constant Tension with Resistance Bands
+ Freedom to Train Anywhere and Anytime with Resistance Bands
+ Comparing cost of gym membership to resistance bands

Holy Grail!

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My new routine w/resistance bands.
I like this! It's perfection!

3 days on 1 day off

1) Chest + Triceps + Abs
2) Back + Biceps
3) Legs + Shoulders
4) Off

Then just switch the order

1) Triceps + Chest + Abs
2) Biceps + Back
3) Shoulders + Legs
4) Off

---

For example, Triceps 9 sets + Chest 7 sets and
switching to Chest 9 sets + Triceps 7 sets

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I can't tell if it's this new training program or
the new supplements I'm taking, this is kicking in really good.
More strength, increased stamina.

Food (pescetarian)
Water
Coffee

L-arginine
Creatine Monohydrate
BCAA
L-Glutamine
Whey Protein

All supplementary vitamins A B C D E
Zinc
Iron
Selenium (1 pill every 3 days, potentially harmful in excess)
Magnesium

Especially L-Arginine seems to cause a good pump after 1st warm up set.
Good response. Awful taste. Smells like rubber and piss.

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You can add another benefit of resistance bands
on the list, now that gyms are closed.

I can still bench press about 155kg (340 lbs)
after my diet, but I can't simulate bench press
with 3 heavy bands combo. If you think bands are
for rehabilitation, think again.

Bands are frigging awesome.

At the starting position, where there's lighter tension,
I just do 1½ reps.

1)Starting position
2) half way
3) slowly back to starting position
4) full rep
5) slowly back to starting position.

1½ reps man!

And, waking up early, like really early, earlier than Batman.

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Resistance bands are awesome

Can be used in so many different ways, movements, tensions.

Interesting times Jared

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In building a statue, a sculptor doesn't keep adding clay to his subject.He keeps chiseling away at the inessentials until the truth of its creation is revealed without obstructions. Perfection is not when there is no more to add,but no more to take away.

Yes, indeed.

+ Before adding a new resistance band to say, overhead press simulation,
I try to reach 10 reps, and do the negative phases slower than I did a week ago.

+ Increasing TUT (time under tension) before taking a new / heavier band.
Working from 40 sec to 80 sec, then adding a heavier band, and starting anew
from 40 sec, another week.

- Measuring progress w/ weight is more accurate, you'll know the exact kgs/lbs.
You'll have to go by approx w/bands. (Or that's what I'm used to do, still)

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Went from eating a pescatarian diet to eating meat again,
unholy rear pillars of hell my strength went up well just from that.

140kg benchpress 3 reps on New Years Day is now 140kg 7 reps.
I don't do 1 rep max anymore, could break something.

Calculator says max should be around 170 kg (370lbs)

https://www.muscleandstrength.com/tools ... calculator

All that w/ bands and body weight and occasional testing at the gym.

I was bands and CC exclusively already before the bug appeared.

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I feel like this has become your thread. I should reread this, need to lose some weight.

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"...There is only one thing you can do. Master that one thing!...What you must be doing is visualizing yourself at your most powerful. You don't need any external enemies. The only opponent you must fight, is none other than your own image."

That's kitchen'y

Abs are made in the gym* and revealed in the kitchen.


*or whatever / wherever

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