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No access to gym for a bit (rigged workouts)

post #1 of 15
11/20/07 at 3:06pm
Thread Starter 
Ok, so I'm away from home for a week or so, and only have access to two 40 lb dumbbells.

I've been doing the following every day (since I'm doing light weight), which seems to be a pretty good workout, as I'm sore afterwards. Every lift is with the two 40 lb dumbbells which are the only weights I have access to.

Squat 3 x 10
Deadlift 3 x 10
Lateral Raise 3 x 10
Military Press 3 x 10
Bench Press 3 x 10 (on the floor)
Curl 3 x 10
Hammer Curl 3 x 10
Shrug 3 x 10

I'm also doing 200 pushups and situps.

Clearly 40 lb dumbbells aren't a lot of weight, but is something like this for a week fine? I'm also not supplementing any protein or creatine during this period, just eating normal meals.
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post #2 of 15
11/20/07 at 3:43pm
Why wouldn't it be fine for a week? Do what you can with what you have and go back to your previous routine when you have access to higher weights. If you can find somewhere to do pullups and dips that would be something else to add. Maybe chair dips or something
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post #3 of 15
11/20/07 at 4:00pm
Thread Starter 
Quote:
Originally Posted by adversity04 View Post
Why wouldn't it be fine for a week? Do what you can with what you have and go back to your previous routine when you have access to higher weights. If you can find somewhere to do pullups and dips that would be something else to add. Maybe chair dips or something

Oh, I'm sure it's plenty good to prevent muscle loss, I'm just wondering about the frequency of workouts. I've actually switched to a slightly different routine normally that has accelerated my cutting, a 5-6 day a week lifting routine alternating low rep high weight workouts with higher rep lower weight workouts, but with plenty of protein to keep my muscles happy. I've actually felt a bit more sore with the workout I'm doing at home, I think largely because of less supplementation/protein.
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post #4 of 15
11/20/07 at 7:47pm
Lateral raise with 40? That's A LOT of weight if you're doing it with proper form.
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post #5 of 15
11/21/07 at 3:45am
Yeah that's very impressive if he's doing it right.
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post #6 of 15
11/21/07 at 4:03am
+1 on the lat raises. Although I venture he's using the 90 degree lift as opposed to the straight arm. Have you tried to use any 1 legged and 1 armed exercises? I forget what the technical name is, Eason could probably tell you, but you hold 1 arm mid rep and flex the muscle, while using the other arm to to full range reps. then switch arms and do the same thing for the other arm. Those are a bitch. 1 legged squats and deadlifts, as well as, 1 arm bench and military presses work well also. I know you said previously you've got knee and other problems but do they prohibit you from doing plyometric exercises? Jump squats, cleans, and snatches could be easily adapted with the dumbells.
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post #7 of 15
11/21/07 at 4:14am
Thread Starter 
I'm pretty tired just doing this workout, so I think I'll just stick to this. I don't think I'm going to do any plyos or anything like that with my 40 lb dumbbells at my parents house.

As far as the lateral raises go, I'm not sure what you mean about 90 degree ones, but I am not bending my elbows... I'm doing it like this girl is in the video except with 40 lb dumbbells.

http://www.bodybuilding.com/fun/vide...teralraise.wvx
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post #8 of 15
11/21/07 at 10:39am
Why not just take the week off? Keep on your diet and you'll be stronger than before you left.

Or find a place to run hills and pull a makeshift sled. Then you'll want to take a week off.
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post #9 of 15
11/21/07 at 12:08pm
Quote:
Originally Posted by drizzt3117 View Post
I'm pretty tired just doing this workout, so I think I'll just stick to this. I don't think I'm going to do any plyos or anything like that with my 40 lb dumbbells at my parents house. As far as the lateral raises go, I'm not sure what you mean about 90 degree ones, but I am not bending my elbows... I'm doing it like this girl is in the video except with 40 lb dumbbells. http://www.bodybuilding.com/fun/vide...teralraise.wvx
Didn't know you were at the parents. That might make jumping around and tossing weights a bit odd. This is the lateral raise I was talking about: See how the elbows are slightly bent? Usually, when working with heavier weight, most will slightly bend the elbows to offset the tension on the joints from the heavier weight.
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post #10 of 15
11/21/07 at 3:40pm
If I'm on some sort of leisure vacation or trip for a week, I would stop exercising. I would be too busy drinking and having fun. If I were on a business trip, I would try to keep up the routine, though. And 40 lb lateral raise in itself is not that impressive, but doing it 10 times x 3? That's impressive. I could probably do it 3-4 times max before my shoulder blades pop out.
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post #11 of 15
11/21/07 at 7:11pm
Quote:
Originally Posted by rambo View Post
Didn't know you were at the parents. That might make jumping around and tossing weights a bit odd.

This is the lateral raise I was talking about:



See how the elbows are slightly bent? Usually, when working with heavier weight, most will slightly bend the elbows to offset the tension on the joints from the heavier weight.


What muscles does this target?

I used to do them at home without bending my elbows, but when i hit the gym the trainer there told me not to keep them straight.

I did feel i was getting a lot less of a workout out of it then.
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post #12 of 15
11/21/07 at 8:03pm
delts and traps.
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post #13 of 15
11/21/07 at 10:03pm
Quote:
Originally Posted by Renault78law View Post
delts and traps.
Actually, since this is an isolation exercise, your traps should not come into play. This exercise is meant to target the side and rear deltoids depending on the angle of your arm. Mostly it's used as a side delt exercise.
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post #14 of 15
11/22/07 at 2:08pm
My problem with the 90 degree is that people get sloppy and just add a lot of weight and throw it up... I'm not a big guy... 6"2, 182 lbs... i just work out to stay in shape... but MAN do i hate idiots at the gym trying to look cool lifting like idiots. There's so much desire to walk up and tell them to do it right.
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post #15 of 15
11/22/07 at 3:37pm
drizzt I bet you're body is just responding well to a new routine, good to shake things up on a regular basis
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